Beginner Runner

Looking for beginner runner tips? Then this page got you covered. In this section, you’ll find plenty of articles and resources that can help start running, prevent injury, and lose weight as a beginner.

Check out the articles for more running guidelines.

Run Strong: 8 Essential Foot Strengthening Exercises for Runners

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foot exercises for runners

Well, you’ve stumbled upon the holy grail of foot-strengthening exercises, right here, right now.

Listen up, because this is important. As a runner, you know that strength training is like the secret sauce that adds power and resilience to your performance. You’ve probably been diligently working on strengthening your muscles, which is fantastic.

But here’s the million-dollar question: Have you ever considered giving some love and attention to your hardworking feet? If your answer is a hesitant “no,” then hold onto your running shoes, because we’re about to open your eyes to a game-changing aspect of training that you’ve been missing out on.

You see, your feet are the unsung heroes of your running journey. They endure countless strides, absorb impact, and propel you forward mile after mile. Yet, they often don’t get the attention they deserve. It’s time to change that, and unlock a whole new level of performance.

By incorporating specific foot strengthening exercises into your training routine, you’ll unleash a world of benefits. Picture this: enhanced stability, improved balance, reduced risk of injuries, and increased overall foot strength.

Now, don’t worry if you’re not sure where to start. We’ve got your back. In this comprehensive guide, we’ll walk you through the best foot strengthening exercises tailored specifically for runners like you.

Are you ready? Let’s get started.

The Benefits of Foot Exercises For Runners

Let’s dive into the incredible world of feet!

Did you know that each foot is a complex powerhouse with roughly 20 muscles working in harmony? These muscles, including the anterior tibial, peroneal tibial, posterior tibial, flexors, and extensors, play a vital role in supporting our every move.

Numerous studies and research papers have delved into the fascinating mechanics of these muscles, shedding light on their intricate functions and how they contribute to our overall performance.

But that’s not all—your feet are home to an impressive collection of 26 bones, accounting for a whopping 25 percent of all the bones in the human body.

Imagine that! Alongside these bones, you’ll find a network of 33 joints, more than 80 tendons, and ligaments that provide stability and flexibility to this remarkable structure.

Now, let’s talk about the significance of our feet in our daily lives. We rely on them to stand, walk, run, and perform a wide range of athletic movements, such as squatting, balancing, and jumping.

They truly are the unsung heroes of our physical endeavors. In fact, the metaphorical weight they carry is immense—they can make or break us as runners.

Given the incredible demands we place on our feet, it’s no wonder that they are the most used and abused part of our bodies. Every step we take, every leap we make, puts tremendous pressure on this intricate system.

And here’s where things get interesting: any dysfunction or imbalance in the musculature structure of our feet can have a ripple effect on our overall running gait and range of motion. This can ultimately lead to overuse injuries, like Achilles Tendinitis, chronic ankle sprains, knee pain/injury, and even lower back pains and aches.

8 Foot Strength Exercises For Runners

Without further ado, here are the best foot strengthening exercises for runners. Strengthen your feet for running by performing these exercises at least two to three times a week.

Foot Exercise for Runners – 1. Shin Curls

While using a step or a box, stand while assuming an athletic position with the toes hanging off the edge as much as you feel comfortable.

Next, curl your toes and foot up toward your shin as high as possible without rocking backward, hold the dorsiflexed position for a moment, then slowly lower your toes to the starting position to complete one rep.

Foot Exercise for Runners – 2. Single Leg Balance

Stand with feet hip-width apart, with the core engaged, back flat, and both hands are resting gently on your sides.

Next, lift your left leg straight toward the 12 o’clock position and balance on your right leg.

If you have any balance issues, then feel free to use a wall or a stable chair for more assistance.

For more challenge, try swinging the lifted leg forward and back, from the 12 o’clock to 6 o’clock, so and so forth, or balance on a balance disc or a seat cushion. You can also try single-leg bridges to test your balance.

Foot Exercise for Runners – 3. Heel Walking

Lift up both your feet, then pace the whole length of the room by walking slowly on your heels.

Make sure that you are on your heels the entire time.

For more, keep your toes pointed forward.

Foot Exercise for Runners – 4. Toe Presses

Assume an athletic position with a slight bend in the knees.

Next, lift your toes off the ground then flex the foot (pull the ankle back towards your shin), hold the contraction for a count of three, then release it slowly to the ground.

You can do this exercise while standing tall or while sitting.

Your choice.

Additional resource – Running Vs. Strength training

Foot Exercise for Runners – 5. Toe Curls

Start by placing a towel on the floor, then spread your toes like a fan, then grip the object and pull it toward you.

Repeat 8 to 10 times, then work the other foot.

Foot Exercise for Runners – 6. Calf Raises

Begin by standing in a shoulder-width stance with the toes flat on the edge of a step or a box, near a doorway or a counter, then hold on light for balance.

Next, raise up by pushing your toes into the step, hold for a count of three, then lower your back to the starting position.

You’ll know that you are doing this one right once you start feeling a stretch in your calves.

Additional guide – How to prevent Foot pain in runners

Foot Exercise for Runners – 7. Ankle Circles

While using a wall or a chair for balance, stand on your right foot, then raise the left foot a few inches off the floor.

Next, and without moving your legs, rotate your right ankle in a large circle in one direction.

Then perform a circular motion with the big toe.

Clockwise then counter-clockwise.

When you are done with the right foot, release and repeat on the opposite side.

Foot Exercise for Runners – 8. Toe Walks

Stand tall with your back flat, core engaged.

Next, while keeping the legs straight and heels pulled up towards the calves, walk forward on the balls of your feet for one full minute.

Make sure to keep your stomach tight and maintain an upright posture throughout the exercise.

Whatever you do, do not fold at the waist.

Here are more strength exercises for runners.

8 Foot Strengthening Exercises For Runners – The Conclusion

If you’re looking for practical advice on how to strengthen feet for running then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Thank you for dropping by.

The Ultimate Guide to Running for Fat People: Tips, Advice, and Inspiration

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Looking for the best way to start running when you’re overweight? Then you come to the right place.

Getting into running when you’re really out of shape can be overwhelming. The fear of judgment from others can be paralyzing, and the fear of failure can be even worse.

But I’m here to tell you that those fears are just illusions. With a little bit of guidance and a whole lot of determination, anyone can become a runner, no matter their size or fitness level.

In this guide, I’ll share with you the tools and techniques that helped me go from couch potato to marathon runner.

We’ll explore the benefits of running for weight loss, dispel the myths about running when fat, and even dive into the nitty-gritty of proper running technique.

But most importantly, I’ll show you how to find the motivation and inspiration you need to keep going, even when the going gets tough.

So, are you ready to take that first step towards a healthier, happier you? Together, we’ll break free from the chains of self-doubt and unlock the full potential of our bodies.

Let’s lace up those running shoes and hit the pavement!

Fat People Running? FAQ

People often ask me if running is good for fat people.

And the answer is, of course, yes!

Running regularly can help you shed pounds and keep them off, even though it may be tough to get started, especially if you’ve been inactive for a while.

While it’s true that running is high-impact and can take a toll on your joints, the dangers of being overweight far outweigh the risks of running. In fact, the extra weight can wreak havoc on your body, far more than running ever could.

Here are some research papers that looked into the impact of running on overweight people:

  • A 2018 study published in the Journal of Obesity found that a 16-week running program resulted in significant weight loss and improved cardiorespiratory fitness in overweight and obese adults. Participants who ran for at least 150 minutes per week lost an average of 5.5 pounds and improved their VO2 max by 5.6 mL/kg/min. The study suggests that running can be an effective way to improve weight and fitness levels in overweight individuals.
  • A 2017 study published in the Journal of Sports Sciences found that running may be more effective than walking for weight loss in overweight and obese adults. The study compared the effects of running and walking on body composition and metabolic health markers in a group of sedentary, overweight adults. After 12 weeks, the runners lost more weight and body fat than the walkers, and also experienced greater improvements in insulin sensitivity and blood lipid levels.
  • A 2014 study published in the Journal of Strength and Conditioning Research found that running can be an effective way to reduce abdominal fat in overweight and obese individuals. The study followed a group of sedentary, overweight adults who engaged in a 12-week running program. At the end of the study, the participants had reduced their waist circumference and abdominal fat mass, suggesting that running can target and reduce visceral fat in overweight individuals.

See Your Doctor

First things first, let’s talk about seeing your doctor.

Think of it like getting a tune-up before a big road trip. You wouldn’t want to hit the highway without checking your brakes and getting an oil change, would you? The same goes for starting a new exercise plan.

Plus, you don’t want to be that guy hobbling around with a sore ankle or knee after your first run. Trust me; I’ve been there.

During your visit, expect to undergo an extensive physical assessment.

Be honest to get the most accurate feedback and advice.

You’re only cheating yourself by not telling the truth.

Some of the issues to address include:

  • Any history of a heart condition, including blood pressure,
  • Kidney health,
  • Any respiratory diseases (including asthma or lung diseases),
  • Joint issues (such as arthritis and trauma history),
  • Current medication, and
  • Pertinent issues in your medical history.

Once you get the green light from your physician, it’s time to get going.

Proper Footwear

Speaking of running pains, let’s chat about shoes. Your sneakers are like the tires on your car – they can make all the difference in how smooth your ride is.

And trust me, running in ill-fitting shoes is like trying to drive a car with a flat tire. It’s just not going to go well. So, invest in a good pair of running shoes that fit properly.

And don’t be afraid to ask for help! Think of it like getting a GPS for your car. You don’t want to get lost on your journey, right?

The same goes for finding the right shoes. Head to a specialty running store and let the experts guide you.

They’ll examine your feet and running style to help you find the perfect pair of kicks. It might cost a bit more, but it’s worth it. Plus, think of all the money you’ll save on Advil in the long run.

Running Clothing For The Obese Runner

Choose technical gear (clothing specifically designed for runners) that’s comfortable, fits well, and is within your budget.

I highly recommend compression gear for fat runners.

These are typically made of lightweight fabric that pulls moisture away from the skin while providing extra support.

It also helps prevent swelling in the legs and arms and may reduce muscle soreness afterward.

Additional resource – How to find affordable running clothes

A Running Plan For obese Beginners

Gotten the green light as well as basic running gear?

Great! It’s time to get started!

Let’s look at the actual steps you need to take in order to become a runner when you’re overweight.

Walk First

You might think that walking is for leisurely strolls in the park or for senior citizens, but it’s actually the perfect stepping stone to becoming a runner.

Walking is a low-impact exercise that allows you to build the endurance and strength needed for more intense physical activity. Think of it as the warm-up before the main event.

Not only that but walking is an excellent way to identify any underlying issues before you start running.

Trust me, there’s nothing worse than discovering you have knee pain halfway through a a short jog. If you experience any discomfort or pain while walking, talk to your doctor, or at the very least, acknowledge that your body might need some extra TLC.

Action Step

Let’s start by taking it one step at a time – literally. In the first week, aim to walk three to four times for about 30 minutes each session. By week four, you should be walking five to six times a week for 50 to 60 minutes each session.

But hold on, don’t just start walking like you’re on autopilot. Here’s how to make the most out of each session:

Here’s the ideal walking session.

  • Begin your session with a 5-minute slow walk as a warm-up.
  • Increase your intensity to a brisk walk pace and stick with it for at least 20 to 30 minutes.
  • When you’re near the end of your walk, slow down, then stretch your body to bring your heart rate down.

Important Note: Remember, the most important thing is to progress at your own pace. You’re not competing with anyone except yourself, and as long as you’re moving forward, you’re making progress. Just don’t give up! The road to becoming a runner may be long, but it’s definitely worth it.

Additional resource – Here’s your guide to running three miles a day.

Start Run/Walking 

Now that you’re able to briskly walk for an hour without any pain, it’s time to introduce the run/walk method to your routine. It’s like a dance, but with your feet pounding the pavement instead of your partner’s.

Action Step:

Start by getting that blood flowing with a 10-minute brisk walk warm-up.

Next, feel the wind through your hair (or sweat through your cap, if you prefer) with a 20-30 second jog, followed by a 30-second to one-minute walk. Repeat this groove for 15-20 minutes, and then cool down with a 5-minute walk.

Once you can jog for a minute without feeling like you’re going to keel over, bump that up to 90 seconds.

Feeling like a superstar already? Increase your jogging time to two minutes. Keep on grooving, baby! If you’re worried this plan might be too much for you, no sweat! I’ve got you covered with a plan tailored specifically for overweight runners.

Feel like too much to handle?

Don’t worry.

I’ve already provided you below with the exact overweight runner plan you need to get started.

And remember, the name of the game is gradual progress. Your goal is to be grooving for at least 20 minutes without too much huffing and puffing. Keep on moving and keep on grooving.

Additional Resource – Here’s how to much to run to lose weight

Listen to your Body

By far, this is the most important rule to abide by when you start running or any other form of exercise – listen to your body.

It’s okay—and expected—to experience a little muscle soreness the day after a run, especially during the first few weeks. It’s a sign that you’re making progress.

You’ll be sweating, your heart rate will increase, and you’ll find it hard at times to keep at it. But, if you’re doubling over in pain, you’re doing it wrong. Trust me, you don’t want to end up like a cartoon character clutching their chest while gasping for breath.

Slow down if you notice any of the following red flags:

  • Nausea: Feeling queasy is a clear sign that something is off.
  • Intense chest pain: This is not the time to play tough guy. Chest pain could be a symptom of a serious medical condition, so stop immediately and seek medical attention.
  • Vomiting: Throwing up is your body’s way of telling you that you’ve pushed it too far. Don’t ignore this signal.
  • Severe muscle or joint pain: Pain is not a gain in this situation. You might need to take a step back and re-evaluate your approach.
  • Confusion: If you’re feeling disoriented or confused, stop what you’re doing and get some rest.
  • Loss of balance: Losing your balance is a recipe for disaster when running. Slow down and regain your composure.
  • Heart palpitations: Feeling your heart racing can be unsettling. Listen to your body and take a break until you feel better.
  • Dizziness or vertigo: Feeling lightheaded or dizzy is not a good sign. Stop immediately and take a break.

Remember, it’s important to push yourself, but not to the point of causing harm. Your body will thank you for it!

Recover Well

If you think that pushing yourself to the limit every day is the key to becoming a great runner, think again. In reality, rest and recovery are just as important as hard training when it comes to making progress and avoiding injury.

To get started, make sure to alternate your hard training days with rest days. This will give your muscles a chance to repair and rebuild, so you can come back stronger and more energized for your next workout.

If you’re not keen on taking a full day off, that’s okay! You can still cross train with other activities that complement your running routine. Some great options for beginners include swimming, strength training, spinning, and yoga.

Additional resource – How to combine keto and running

 

Running Plan for obese beginners – The Conclusion

There you have it.

If you’re looking on advice on how to start running when overweight, then my running plan is perfect for you. The rest is just details.

Thank you for stopping by.

Keep training strong.

Banish the Stink: How to Keep Your Running Clothes Smelling Fresh

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smelly running clothing

Tired of your running gear smelling like a locker room after a few intense runs?

We’ve all been there.

After a few intense runs, those shirts, shorts, and socks can start to rival any gym bag in terms of odor. But fear not, I’m here to unravel the mystery of banishing those stubborn smells. If you’re a runner battling the stink, you’re in the right place.

In this post, we’re diving deep into the world of stinky running gear and uncovering the secrets to make them smell fresh as a daisy.

But before we get to the nitty-gritty, let’s chat about why your running clothes can turn into scent factories.

The Source of The Stink

Bad smells, whether it’s your kitchen trash or morning breath, usually have a common culprit lurking in the shadows: bacteria. Now, for your everyday, run-of-the-mill clothes, a good old-fashioned wash is usually enough to bid those bacteria farewell.

But wait, here’s where it gets interesting – when it comes to high-performance fabrics, it’s a whole different ball game. These technical wonders are engineered to keep you cool and dry, thanks to their fancy synthetic materials. Think of them as sweat-wicking superheroes.

But there’s a catch. These high-performance fabrics have some nooks and crannies where bacteria can hide, even after a thorough wash.

So, while your trusty detergent might work wonders on your everyday jeans, it can struggle to reach those sneaky microbes in your running gear. That’s why your favorite workout clothes can sometimes resemble odor magnets, refusing to let go of those funky smells.

Blame the Technology

You see, the root of the stink problem lies in the bacteria hitchhiking on your skin, cozying up in your fabric fibers. Sounds like a job for a washing machine, right? Well, that’s where things go a bit wonky.

Those high-performance running clothes, the ones that make you feel like a superhero on the track? They’re often made from advanced, stretchy materials – picture smooth synthetic fibers that resemble fishing lines. These materials are designed to whisk moisture away, keeping you cool and dry, which is fantastic for your runs.

But here’s the catch – these high-tech fabrics, while excellent at moisture management, can have sneaky nooks and crannies where dirt and odors love to camp out. So, when you toss them in the washing machine, the typical cycle might struggle to dive deep into those tiny grooves.

And that’s how your synthetic super-clothes can sometimes transform into odor magnets, holding onto those funky smells like a champ.

Don’t Hesitate to Wash

Leaving your running gear in a sweaty pile or stuffed into a hamper after a run is basically like rolling out the red carpet for bacteria. They love dark, damp environments, and the longer your gear stays in that state, the more they party and make a stink.

So here’s the golden rule: as soon as you walk through the door after a run, shed your gear like it’s on fire (or at least take it out of your gym bag) and let it air out. If you’re not planning to do laundry immediately, give those clothes some room to breathe – hang them up or lay them out on a drying rack. Fresh air is their best friend, and it’s your secret weapon against the impending odor invasion.

Air Them out

Your secret weapon in the battle against smelly workout clothes? Fresh air. As soon as you finish your run, make a beeline for exposing those sweaty garments to the great outdoors.

Why, you ask? Well, if you trap your clothes in an enclosed space, it’s like throwing a bacteria party with your gear on the dance floor. Those nasty microbes thrive in dark, damp environments, and the longer you leave your workout clothes in lockdown, the worse the smell gets.

But that’s not the whole story. Besides being bacteria’s best hangout spot, an enclosed space can also do a number on your fabric. It speeds up the deterioration process, meaning your running gear will wear out faster than your running shoes on a sprint. And who wants that?

So, if you’re not planning to do a load of laundry right after your workout, give those clothes some room to breathe. Don’t just toss them on your bathroom floor or into your laundry hamper.

Hang them outside if you can, or if you’re indoors, a drying rack or even the side of a laundry basket will do the trick. Your nose and your running gear will thank you.

Ease up on the Detergent

Ah, the detergent dilemma. Most folks think that dumping in extra detergent is the key to cleaner clothes, but guess what? It’s actually a recipe for trouble.

You see, washing machines are built with a standard cycle that’s designed to handle a specific amount of detergent. When you go overboard with the soap, it doesn’t magically wash your clothes better. Instead, the excess detergent sticks around like an unwelcome guest at a party, causing all sorts of issues.

This detergent buildup on your clothing becomes a cozy home for mold and mildew, creating the perfect breeding ground for bacteria. So, what’s the solution? Ease up on the detergent. Instead of the usual amount, try using just half or three-quarters and give your clothes a good old sniff test to check if they’re coming out clean and fresh.

Or better yet, look for a detergent specially designed for fitness and sports clothing. Brands like Tide plus Febreze Freshness Sport or Win High-Performance Sports Detergent are excellent choices. And if you’re still battling stubborn odors, toss in an anti-odor in-wash eliminator like Febreze In-Wash Odor Eliminator for that extra freshness boost.

Skip the Fabric Softener

You see, fabric softeners have a sneaky way of creating a barrier that locks in those unpleasant smells, turning your workout gear into a smelly prison. It’s like they’re saying, “No freshness allowed!” Not only that, but they also obstruct the detergent and water from reaching those nooks and crannies where bacteria love to hide.

And here’s the kicker: fabric softeners have a knack for wreaking havoc on the stretchy materials that make up your technical workout attire. So, not only will your clothes stink, but they’ll also lose their shape and fit.

So, do yourself and your running clothes a favor – steer clear of fabric softeners, whether they come in sheets or liquid form. Opt for detergents that are free of dyes or fragrances instead.

And if you’re battling persistent odors, consider adding half a cup of white vinegar to your wash cycle (check tip No. 5 for more on that).

Pre-Soak Your Running Gear

Before you toss your running clothes into the wash, take a moment to give them a refreshing pre-soak. All you need is four parts cold water and one part white distilled vinegar. Mix them up, and let your clothes bask in this magical solution for about 30 minutes.

Now, why white vinegar, you ask? Well, it has a secret weapon – a low level of acid that’s fantastic at cutting through those stubborn bacteria. While your clothes soak, it works its magic, releasing the odor’s grip on your gear. So when you finally toss them in the wash, those persistent odors are ready to be flushed away, leaving your running clothes smelling clean and fresh.

Wash your Clothes ASAP

When it comes to washing your post-workout, sweat-drenched running clothes, there’s one cardinal rule you should never break: wash them ASAP!

Don’t let your workout clothes steep and marinate in that sweaty concoction; it’s a recipe for stubborn odors. So, as soon as you’re done with your exercise, make a beeline for the laundry room or your washing machine.

Now, here are three golden guidelines for achieving that perfect wash:

(1) Use your hands

If you don’t have a washing machine nearby, don’t fret. Handwashing is your secret weapon. In fact, it might just be the best thing you can do to battle those lingering smells, bid farewell to pesky stains, and extend the lifespan of your cherished workout garments.

(2) Flip Them

When washing your running gear, especially those trusty leggings, flip them inside out. This ingenious move gives your detergent direct access to the smelliest and dirtiest parts of the fabrics. Those areas are where bacteria love to hang out. Plus, it helps protect the exterior of your gear from pilling and wear and tear.

(3) Wash them Separately

If you’re looking to keep your other casual clothing smelling fresh, remember to wash your regular clothes separately. Even if you’ve followed every tip in the book, some odors can be incredibly stubborn. So, avoid passing them on to your work attire or favorite jeans.

Also, resist the urge to mix multiple people’s smelly workout clothes; that won’t end well for anyone involved.

Use the Right Amount of Laundry Detergent

Let’s talk about the magic of laundry detergent, shall we?

But here’s a secret: more isn’t always better.

Using an excess of detergent in the hope that it’ll work miracles might just backfire on you in the laundry room.

You see that excess detergent doesn’t magically disappear; it clings to your workout gear like a clingy friend, forming a rather unpleasant alliance with dead skin cells and potentially fostering some unwanted fungus. Not exactly the laundry day outcome you’re aiming for, right?

So whether you’re a loyal fan of good ol’ Tide or you prefer specialized sports detergents like Nathan’s Sports Wash, here’s a nugget of wisdom: it’s crucial to use the right amount of detergent in your washing machine.

So, how much should you use? Well, I’d recommend sticking to no more than two teaspoons of high-performing brands like Persil, Wish, or Tide for a full load. Trust me, it’s often more than enough to get your laundry smelling fresh and clean.

Now, if you want to go that extra mile in the battle against lingering odors, here’s a neat trick: during the rinse cycle, add half a cup of baking soda to your laundry. This humble kitchen staple works wonders in helping banish those stubborn smells for good.

Additional resource – How to clean running shoes

Add Vinegar

Let’s talk about a laundry hack that’s practically a superhero when it comes to keeping your running clothes smelling as fresh as a field of daisies!

Enter white vinegar, the magical elixir that can work wonders in banishing those stubborn odors from your workout gear. Trust me; this might just be the miraculous cure you’ve been searching for.

So, here’s the secret recipe for this laundry superhero: the vinegar pre-wash tactic!

Step 1:

Find a clean kitchen sink (because cleanliness is key when battling odors), and prepare a solution. Mix one part white vinegar with four parts cold water.

Now, toss your sweaty workout clothes into this concoction and let them chill for at least half an hour. This nifty trick not only disinfects your clothes but also loosens those stubborn stains before the wash.

Step 2:

After the pre-soak party, it’s time to proceed with the main event—the washing! You can choose to do this either manually or by using a trusty washing machine. Your clothes will be primed and ready for battle against those persistent odors.

For an extra odor-fighting punch, consider adding one cup of white vinegar to your wash during the rinse cycle. And if you’re dealing with a truly epic stink, don’t hesitate to up the ante by using two cups.

6. Hang Them to Dry

Most running clothes are like little tech wonders, engineered from special fabrics that insulate heat and wick away moisture. They’ve got all the bells and whistles, and you’ve come to love the performance they offer. But, and it’s a big “but,” you should never just toss them in the dryer.

Why, you ask? Well, high heat can spell disaster for your beloved gear, causing shrinkage or damage that shortens its lifespan. And let’s be honest, we want our running clothes to last as long as possible, right?

So, what’s the smart move here? The best way to dry technical fabric is to let it air dry. If you’re lucky enough to have a drying rack in your bathroom, that’s the perfect spot to hang them. If not, look for a sunny spot where your clothes can bask in the sunlight.

Here’s a fun tidbit: The sun’s rays are like nature’s little laundry assistants. They naturally discourage the growth of bacteria and work like magic to zap stains and odors right out of your clothing, keeping them cleaner and fresher for longer.

But I get it; sometimes, life throws a curveball, and you need your gear ready ASAP. In those desperate times, you might consider using the dryer. If you do, opt for the lowest heat setting available. It’s a compromise that will save the elastic and minimize shrinkage or damage to your clothes.

Additional Resource – Here’s how to dry running shoes.

Unlock Your Running Potential: 8 Barriers to Muscle Gain and How to Overcome Them

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runner not building muscle

If you’re a runner looking to build muscle, you’ve come to the right place.

In this article, I’ll discuss the eight common obstacles that might be hindering your progress in gaining muscle, and I’ll provide you with practical tips to overcome them.

Now, let me be clear: you don’t need to transform into the Incredible Hulk or become a full-time weightlifter to benefit from strength training. Instead, the focus is on achieving a lean, strong physique.

Ready? Let’s get started.

Reason For Not Gaining Muscle – 1. Poor Diet

For many runners, the key to getting stronger lies in their diet. It’s not just about what you eat, but also about how much you eat.

In simple terms, you need to take in more calories than you burn off – this means creating a calorie surplus. Your body requires a specific amount of calories to maintain its weight, which is known as the basal metabolic rate (BMR) in fitness circles. Your BMR depends on various factors like your fitness level, gender, body weight, age, and more.

Now, here’s the important part. If you consume fewer calories than your BMR, you’re in a calorie deficit, which can lead to weight loss and even muscle loss. Conversely, if you consume more calories than your BMR, you can gain weight, which could come from fat, muscle, or both.

As Well as Quality

Calorie Quality Matters, Too

It’s not just about the number of calories you consume; the quality of those calories is equally important. To support muscle growth and overall health, you need to choose the right foods.

Here’s the plan:

  • Get Enough Calories: First and foremost, make sure you’re consuming enough calories to sustain your running and weightlifting activities. As a general guideline for building muscle, aim for a slight weight gain each month.
  • Protein Intake: Protein is crucial for muscle growth. You should aim for about 160 to 200 grams of protein per day, depending on your fitness level, training intensity, and personal goals.
  • Healthy Fats: Don’t shy away from healthy fats. Aim for at least 20 percent of your daily calories to come from sources like avocados and olive oil.

Let’s Talk Numbers:

Shoot for at least 20 calories per pound of body weight. For example, if you weigh 160 pounds, you should aim for a minimum of 3,000 calories on training days. These numbers are rough guidelines, so feel free to adjust them based on your specific needs and preferences.

Now, about food choices:

Opt for healthy whole foods consistently. Junk food and sugary drinks won’t help you achieve your muscle-building goals. Make it a rule to avoid fast food and prioritize whole, nutrient-rich options.

  • Complex Carbs: Load up on complex carbohydrates for sustained energy.
  • Lean Protein: Include lean sources of protein to support muscle repair and growth.
  • Healthy Fats: Incorporate sources like coconut oil and avocados into your diet.

Reason For Not Gaining Muscle – 2. Too Much Running (and Cardio Training)

Research suggests that maintaining a regular running routine won’t necessarily hinder muscle growth, but excessive running can put the brakes on your muscle-building efforts, especially if your calorie intake is too low (see Mistake No. 1).

Why? It’s quite simple. Overdoing the running can create a catabolic environment in your body, which essentially means it could break down muscle tissue and hinder your muscle growth goals.

So, how can you strike the right balance? If your primary goal is to get stronger and build muscle, it’s essential to adjust your training program during the initial months.

Here’s the game plan:

  • Prioritize Strength: Focus on weight training during the early stages of your training program. Aim for at least three to four weight training sessions per week. Your main priority here is to build strength.
  • Gradually Increase Running: As you gain strength, you can gradually increase the length of your runs. Don’t make long runs the main focus at the beginning.
  • Short and Intense Runs: Keep your runs short and intense by incorporating interval training. This can take the form of Fartlek, sprints, or hill repetitions. High-intensity workouts can boost your metabolism, burn calories, and even contribute to muscle development, as supported by research

Interval Training Session:

  • Start with a five-minute jog for a warm-up.
  • Sprint at 80 percent of your maximum speed for 60 seconds.
  • Follow each sprint with two minutes of jogging for recovery.
  • Repeat this cycle for up to seven rounds.
  • Finish the session with a five-minute jog for a cool-down.

Reason For Not Gaining Muscle – 3. Bad Form

When it comes to weight training, it’s not just about lifting weights and putting them down. Weightlifting is an art form.

Done correctly, it’s like creating a masterpiece. Proper technique is the key to maximizing your workouts, targeting the right muscles, preventing injuries, and conserving energy. Bad form, on the other hand, can lead to a host of problems, including injuries, discomfort, and lackluster results.

The good news is that mastering good form is achievable through practice. Here are some essential pointers to help you build and maintain proper weight-lifting form:

  • Controlled Repetitions: Focus on slow and controlled repetitions. If you need to pick up the pace, do so in a controlled manner.
  • Avoid Swinging and Momentum: Steer clear of swinging weights or using momentum to lift them. Don’t lock your joints at the top of movements.
  • Consistent Breathing: Keep your breathing consistent throughout the exercises. Holding your breath creates tension and can lead to poor form.
  • Maintain Proper Alignment: Keep your body straight during exercises. Avoid arching your back or using rocking motions for momentum.
  • Full Range of Motion: Don’t resort to quarter or half reps, often referred to as cheat reps.
  • Bend at Hips and Knees: When lifting weights from the floor, bend at your hips and knees, not at the waist.
  • Engage Your Core: Keep your core muscles engaged throughout every exercise. This not only helps prevent back issues but also strengthens your core without relying solely on crunches.
  • Seek Feedback: Be open to feedback from more experienced gym-goers and don’t hesitate to ask for advice when needed. Put your ego aside.
  • Recognize Compromised Form: If you notice your form starting to suffer during a set, end it as quickly as possible. Cheating during exercises won’t benefit you in the long run.
  • Don’t Blindly Follow Others: Avoid blindly copying what others are doing in the gym. Focus on your own form and workout goals. Bad form can spread when people imitate others without understanding the principles behind proper technique.

Reason For Not Gaining Muscle – 4. Not Enough Compound

While classic isolation exercises like bicep curls, calf raises, front raises, and leg extensions have their place in a well-rounded strength training program, if you’re serious about maximizing your weightlifting sessions, it’s time to dive into compound movements.

But what exactly are compound movements?

Compound movements, also known as multi-joint exercises (think squats, deadlifts, pull-ups, push-ups, and bench presses), engage the largest muscle groups, resulting in faster strength gains. These exercises also stimulate the release of testosterone, a hormone crucial for muscle growth.

So, how can you fix this?

Strive for a balanced ratio of compound to isolation exercises, aiming for a 2-1 or 3-1 ratio. In other words, for every two to three compound exercises you perform, include one isolation movement. Furthermore, prioritize compound movements at the beginning of your workout when you’re freshest and save isolation exercises for later.

Some of the most effective compound movements to incorporate into your routine include deadlifts, squats, overhead presses, rows, pull-ups, chin-ups, and dips.

By incorporating compound movements into your strength training regimen, you’ll harness the power of these multi-joint exercises to supercharge your muscle-building journey.

Reason For Not Gaining Muscle – 5. Sticking to the Same Program

Are you finding it challenging to make significant muscle gains? It could be because you’ve been sticking to the same weightlifting routine for too long. The secret to muscle growth lies in introducing variety into your workouts.

Variety not only promotes muscle growth but is also essential for preventing overuse injuries and maintaining long-term health.

So, how can you fix this?

As a general rule, change your weightlifting routine as soon as you stop making noticeable progress. For beginners, this might occur every 8 to 12 weeks. However, as you become more experienced and stronger, you’ll need more frequent “workout updates” to continue growing.

In fact, many elite weightlifters rotate their exercise routines on a weekly basis to keep their muscles challenged and ensure ongoing progress.

By embracing change and regularly updating your workout regimen, you’ll break through plateaus and keep your muscles on a continuous growth trajectory.

Reason For Not Gaining Muscle – 6. Not Keeping Track

Achieving efficiency in your workout routine goes beyond just eating right and exercising correctly; it involves maintaining a comprehensive training journal. In other words, you need to keep track of everything related to your fitness journey.

A well-maintained training log serves as a crucial tool to measure your progress or identify areas where improvement is needed. This applies to your running routine, weight lifting program, diet, recovery practices, and more. Remember, you cannot improve upon what you cannot measure.

In fact, training logs are just as essential as the training program itself.

So, how can you fix this?

To accelerate your strength gains, diligently track your workouts, whether they involve running or weight lifting. Keep records of workout intensity, duration, weights used, reps performed, exercise tempo, and any other relevant details. Leave no room for uncertainty.

Additionally, use your training log to monitor various aspects of your fitness journey, such as energy levels, dietary habits, injuries, and more. By keeping meticulous records, you’ll gain valuable insights into your progress and make informed decisions to optimize your muscle-building efforts.

Reason For Not Gaining Muscle – 7. Overtraining

I hate to be the bearer of bad news, but in the world of training, whether it’s cardio or weight lifting, more is not always better. You might be surprised to learn that overtraining can lead to diminishing returns, hindering your muscle growth and potentially causing health issues. It’s a mistake that many make, and it can limit your muscle-building and fitness gains.

One of the negative outcomes of overtraining is the increased release of cortisol, a stress hormone. This hormone can further impede muscle growth and overall fitness progress.

So, what’s the solution?

The key is to ensure that your workouts, whether for running or weightlifting, are intense and focused. Quality, not quantity, should be your priority. Approach each set with intention and purpose.

As a general guideline, aim for no more than four sets of three exercises for each muscle group. Avoid performing these exercises at high intensity more than a couple of times a week.

If you’re a beginner, start with 30- to 45-minute workouts and gradually build from there. This should include six to eight different exercises with proper rest between each set. You really don’t need to do more than that.

When it comes to selecting the right amount of weight, target around 60 to 70 percent of your one-rep max. This means choosing a weight you can lift for 12 to 16 reps before reaching complete muscle fatigue.

Lastly, avoid running on the day after a strenuous leg-strengthening session. This can interfere with your recovery, potentially leading to muscle soreness and fatigue. Give your body the rest it needs to rebuild and grow stronger.

Reason For Not Gaining Muscle – 8. Mediocre Recovery

You see, consistent strength training is undoubtedly beneficial, but the actual muscle growth doesn’t happen in the gym. So, how does it work?

Well, it’s rather straightforward. When you engage in resistance training, you create tiny tears in your muscle tissue. However, it’s during the recovery and your everyday activities outside the gym that the real muscle growth takes place. In essence, what you do beyond your workout routine is just as critical as the training itself.

If you neglect proper recovery, you can expect fitness plateaus, chronic fatigue, and potentially even serious health issues down the line.

So, what’s the remedy?

It’s crucial to incorporate effective recovery practices into your training program. To start, be sure to space out your intense workouts with recovery days, even if you don’t feel an immediate need for rest. Additionally, avoid training the same muscle group within less than 24 hours.

Post-workout recovery meals should also be a priority. Research shows that a combination of carbohydrates and lean protein can expedite recovery after a workout. Therefore, focus on consuming high-quality foods, especially complex carbohydrates and lean sources of protein.

Sleep plays a vital role in recovery as well. Getting enough quality sleep is essential for creating the optimal hormonal environment for muscle growth and proper recovery. Aim for at least eight hours of uninterrupted sleep during the night to support your muscle-building goals.

Additional resource – Guide To BCAAs for Runners

Reason For Not Gaining Muscle – 9. Inconsistent Training

When it comes to achieving success, the ultimate key is consistency. In fact, consistency and fitness gains, whether on the running track or in the gym, are inseparable partners. So, regardless of your chosen path, it’s vital to maintain consistency.

On the flip side, if your training regimen lacks consistency, you won’t make significant progress. Inconsistent training tends to result in regression rather than progression, and you’ll find yourself wasting time and energy, even if you’re employing the most effective weightlifting strategies.

The remedy?

Set long-term goals and do whatever it takes to stay on track week after week, month after month, and year after year. But how consistent is consistent enough?

While the answer varies from person to person, as a general rule, aim to hit the weight room at least three times a week, every week. Additionally, establish realistic goals and regularly adjust them.

This approach will significantly impact your motivation in both the short and long term, setting you up for a successful fitness journey. If you’re looking for more guidance on setting fitness goals, here’s a comprehensive guide for you to explore.

8 Barriers to Muscle Gain and How to Overcome Them – Conclusion

There is no such thing as a magical pill that’s going to help you build muscles. And most definitely, you won’t find it in here.

When it comes down to it, getting strong is the result of experience, consistency, and a long process of trial and error, period.

No more.

No less.

So get ready to embrace the process, buddy. And the rest will be history.

Knee Pain When Running: Causes, Treatment, and Prevention

by

Are you tired of enduring relentless knee pain while running? Look no further, because this article is tailor-made for you.

Here’s the truth.

Running, with its relentless impact on the body, can be a double-edged sword. It pushes your limits, but at the same time inflicts strains, soreness, and inflammation on the very joints, ligaments, and cartilage that make up your knees.

Trust me, you’re not alone in this struggle. Knee injuries haunt many runners like an unwelcome shadow, lurking in the background of their passion.

But fear not! I’ve got the answers you’ve been seeking.

In this captivating guide, I’ll be equipping you with the knowledge you need to overcome this hurdle as we explore the culprits behind your knee pain as well as share invaluable tips on how to prevent them.

Get ready to dive into the world of:

  • Runner’s Knee
  • IT Band Syndrome
  • Patellar Tendinitis
  • Knee Sprains
  • ACL & MCL Tears
  • Meniscus Tears
  • Baker’s Cyst

Lace up your running shoes, and let’s hit the ground running!

Knee Pain When Running 1. Runners Knee

You know what they say about knee pain when running? One notorious culprit that’s been wreaking havoc on runners is what we call “runner’s knee” or its fancy medical name, patellofemoral pain syndrome.

Trust me, it’s quite a mouthful! In fact, it’s not only a common issue but also one of the most widespread injuries that plague athletes.

Research suggests that this bothersome condition accounts for a whopping 30 percent of all running-related ailments. That’s a staggering statistic!

So, what exactly happens with runner’s knee? Well, it all boils down to the irritated cartilage in your kneecap. When that little troublemaker gets inflamed, you can expect varying degrees of pain whenever you engage in knee-bending activities like walking, running, biking, or even something as innocent as sitting or squatting.

The Symptoms

The symptoms of runner’s knee usually manifest as a nagging pain around and sometimes behind your kneecap, also known as the patella. Often, things can get worse when you’re running downhill or descending stairs.

And guess what? Even prolonged sitting can cause soreness and intense pain in your poor knee. Talk about a stubborn and unforgiving condition!

The Causes

Now, let’s talk about the causes of this pesky runner’s knee. It’s mostly an overuse injury, meaning you’ve been pushing your knees to the limit. But there’s more to it than that.

Biomechanical factors can also play a role, such as weak glutes or hip flexors, improper running form, going too hard too fast, and even wearing the wrong shoes. It’s like a perfect storm brewing inside your knee!

The Treatment

Let’s start with a golden rule: take a break from running, at least for now. Don’t worry, it’s not the end of the world! Instead, it’s time to try out alternative activities that are kinder to your knees, like swimming and yoga. They’ll give you the chance to stay active while giving those hardworking knees a well-deserved breather.

Now, let’s talk about immediate relief. Grab an ice pack and give your knee a good icing session. Trust me, it works wonders for reducing inflammation and numbing the pain. And while you’re at it, elevate your knee to give it some well-deserved rest and relief. You can also try taping your knee for more pain relief.

The Prevention

Strengthening your glutes should be a top priority since these muscles provide stability and support. Incorporate glute-strengthening exercises into your routine regularly, and you’ll be well on your way to building a fortress of knee protection.

You should also stretch out your hamstrings as doing so helps in maintaining flexibility and preventing imbalances that could lead to knee issues.

What’s more?

Make sure you have the proper shoes that cater to your specific foot type. It’s like finding the perfect fit for Cinderella’s glass slipper, except in this case, it’s all about finding the ideal shoe for your running endeavors.

Last but not least, work on your running form, ensuring that you’re not putting unnecessary strain on your knees.

Knee Pain When Running 2. IT Band Syndrome

Another troublemaker that likes to wreak havoc on athletes’ knees is the infamous Iliotibial Band Syndrome. Imagine this band of tissues as a mischievous troublemaker running down the outside of your thighs, from the hips to the shins. When it gets irritated and inflamed, brace yourself for some serious knee trouble!

The Symptoms

Picture this: you’re out there, pounding the pavement, and suddenly you feel a sharp pain on the outside of your knee. Ouch! Unlike runner’s knee, you won’t typically see any swelling in the area. However, don’t be surprised if your hip joins the party and starts causing you grief too. It’s like a duo of pain, working together to make your running experience less than enjoyable.

But here’s the kicker: the pain might not be a constant companion. It’s sneaky, sporadic, and loves to fade away when you rest. But just when you think you’ve shaken it off, it has a funny way of reappearing, sometimes out of nowhere, at the exact same point in your run. Talk about bad timing! The silver lining, though, is that most runners find that the pain miraculously disappears as soon as they stop running.

The Causes

ITBS is usually an overuse injury, meaning you’ve pushed your knees beyond their limits. If you’ve been doing too much too soon, without giving your knees a chance to bounce back and recover, well, they might revolt and bring you the gift of ITBS. It’s like pushing your luck with your loyal troops, demanding too much without granting them the rest they deserve.

The Treatment

If you find yourself dealing with the pesky ITBS, it’s time to take action and fix this troublemaker once and for all. Step one: pump the brakes and give your body the rest it deserves. Seriously, no cutting corners on this one.

If you want to nip this problem in the bud as soon as possible, you need to give that tendon a break. Running through the pain? Not a good idea. Trust me, it will only worsen the situation in the short and long term. So, let’s be smart about it and put those running shoes aside for a little while.

The Prevention

Now, let’s talk prevention. Hip strengthening exercises are going to be your secret weapon. Think of them as the knights in shining armor, protecting your entire leg and adding stability to your thighs and knees. Leg lifts, bridges—you name it, do them!

What’s more?

Stretching your IT band after running is another crucial step. It’s like giving your band of troublemakers a gentle post-run stretch session, releasing any tension that may have built up. And if you really want to show your IT band some love, try using a foam roller. Roll it along your IT band, especially when you feel any tightness in the area. It’s like giving your band a little massage, helping it loosen up and find its happy place.

Now, here’s a little treat for you. Check out the following helpful video that demonstrates proper running form.

Trust me, it’s like having a personal coach right in your living room, guiding you towards ITBS-free running. Learn the proper technique, be mindful of your form, and you’ll be running like a gazelle in no time.

Knee Pain When Running 3. Patellar Tendinitis

The patellar tendon isa vital connection between the powerhouse muscles at the front of your thighs and the sturdy shinbone below. It’s like the bridge that allows your quads to communicate with your lower leg bone, ensuring smooth movement and power.

But alas, sometimes this essential tendon rebels and falls victim to inflammation and irritation. When this happens, it’s known as patellar tendinitis, a pesky condition that can wreak havoc on your knees, especially when running.

Patellar tendinitis ranks as the third most common cause of knee pain among runners. But here’s the twist—it doesn’t stop there. This mischievous condition is known to target cyclists, skiers, and athletes of all kinds who engage in activities that involve lots of jumping.

The Causes

Too much hill running, especially those treacherous downhill sections, is a prime suspect. A sudden increase in mileage or pace without giving your knees enough time to adapt can also set the stage for trouble. And let’s not forget about the classic culprit—overuse.

Repetitive strain on the tendon can lead to this inflamed and irritated state. It’s like asking your knee to endure a marathon without proper preparation—eventually, it rebels.

The Symptoms

You may have heard it referred to as “jumper’s knee,” and for a good reason. It tends to unleash pain right in the front of your knee, between the patella and the point where the tendon attaches to the mighty tibia, your trusty shinbone. The ache is persistent, haunting your every move—running, squatting, jumping. Even prolonged sitting can trigger discomfort.

The Treatment

When it comes to this injury, running through the pain is a big no-no. Trust me, it’s like trying to heal a broken bone by dancing the tango—it only makes things worse. So, it’s time to hit the brakes on your running routine and give your body the rest it needs.

Now, here’s the good news: you can expect a full recovery in just a few weeks, maximum. It may seem like an eternity, but trust me, time flies when you’re healing. So be patient, my friend, and let your body work its magic.

While you’re on the road to recovery, let’s talk about some self-care strategies. Grab an ice pack and give that injured area some TLC. Apply cold therapy a few times a day to reduce inflammation and soothe any discomfort. Think of it as a refreshing breeze on a hot summer day, cooling down the heat of your injury.

But wait, there’s more! Just because you’re taking a break from running doesn’t mean you can’t stay active. Cross-training is your new best friend.

The Prevention

Here’s the deal: stick to the golden 10 percent rule. When increasing your mileage, don’t be too hasty. Gradual progress is key to avoiding these setbacks. It’s like building a solid foundation, one brick at a time.

Speaking of foundation, let’s talk about proper running form. It’s not just about looking good on the track; it’s about protecting your knees and enhancing your performance. Whether you’re conquering flat surfaces or navigating those challenging hilly terrains, be mindful of your form. Engage your core, maintain a good posture, and find your rhythm.

But wait, there’s more! Strengthen those legs, my determined athlete. Focus on exercises that give your quadriceps and calves some love. These powerhouses will provide the stability and support your knees need to conquer any challenge that comes your way. It’s like building an unbreakable fortress, ready to tackle any obstacle.

knee brace for knee pain

4. Knee Sprains

When it comes to high-impact activities, knee sprains are no surprise. These sneaky injuries occur when the ligaments in your knee undergo a sudden tear or stretch beyond their normal range of motion.

Now, picture this: any movement that overextends or overstresses these hardworking ligaments can result in a knee sprain. It’s like tugging on a rope with all your might, causing it to fray and strain under the pressure.

The Causes

Running on rugged and uneven surfaces can be a recipe for disaster. It’s like navigating a treacherous mountain path, where every twist and turn puts your knees at risk. Oh, and bad form? That’s a no-no. Just like a wobbly tightrope walker, improper technique can throw your knee ligaments off balance, making them more vulnerable to injury.

What’s more?

Overuse is another sneaky culprit. Pushing your limits too hard, too fast, without giving those knees enough time to adapt, can lead to trouble. And sometimes, life throws unexpected obstacles our way. Trips, falls, and missteps can also put your knee ligaments in a precarious position.

The Treatment

As with most injuries, at the first sign of the onset of the condition, the best course of action is to follow is the RICE method.

This is going to help you soothe the pain and reduce the swelling—all of which can speed up recovery.

Next, after a couple of days of complete rest, make sure to rehab your knee with some basic exercises to regain the function, movement, and strength of the injured knee.

In cases of extreme pain, make sure to get yourself checked out by a doctor.

The Prevention

Research shows that incorporating regular leg strength training can work wonders, especially for those key muscles around the knees like the quads and calves. By dedicating some time to strengthening these areas, you’ll be building a solid foundation of support and stability for your knees.

But that’s not all!

When it comes to hitting the trails or venturing off-road during your runs, caution is key. Studies indicate that running on uneven surfaces can put extra strain on your joints, including your precious knees. So, it’s essential to be extra mindful during these adventures and take necessary precautions to prevent injuries.

Now, let’s talk about running form and footwear. Think of your running form as the blueprint for efficiency and injury prevention. By developing proper running technique, you’ll not only enhance your performance but also reduce the risk of knee issues. Seek guidance from experts, watch tutorials, or even consider working with a running coach to fine-tune your form.

Footwear plays a significant role as well. Just like a car needs the right tires for different road conditions, your feet require suitable shoes that match your foot type and the terrains you’ll be conquering. Don’t underestimate the power of a comfortable and supportive pair of running shoes—they can make all the difference in keeping your knees happy and healthy.

Knee Pain When Running 5. ACL and MCL Tears

Let’s dive into the fascinating world of knee ligaments, specifically the notorious ACL, also known as the Anterior Cruciate Ligament. This ligament acts as a sturdy bridge connecting your thighbone to your shinbone on the outside of your knee, providing stability and support to keep you moving smoothly.

And when the dreaded tearing of the ACL strikes is like a bridge collapsing. This, in turn, disrupts the harmony in your knee joint. Ouch! This condition, commonly referred to as an ACL injury, can be quite a setback.

But here’s the twist: if you’re an athlete who participates in sports demanding sudden changes in direction, like soccer, tennis, or basketball, this is where the ACL’s arch-nemesis strikes. It’s like those sports put your ACL on the frontlines, constantly testing its resilience and stability.

The Causes

Imagine this: you’re running, playing a sport, or simply going about your day when suddenly, your knee takes an unexpected twist, leaving your foot planted like a stubborn tree. Yep, that’s one possible cause of this condition—an abrupt twist of the knee with the foot firmly rooted in place. It’s like a wild dance move gone wrong, with your knee as the unsuspecting partner.

But that’s not all. Repeated stress on the knee joint can also play a sneaky role in increasing the risk of injury. Think of it like a repetitive drumbeat, pounding on your knee joint day after day, slowly weakening its defenses. It’s important to note that these repeated stressors can gradually wear down the structures that support your knee, leaving it more susceptible to injury.

And here’s a curveball: getting hit on the knee! It’s like a sudden collision with an unexpected opponent, throwing your knee into a state of chaos. Whether it’s a sports-related collision or an accidental encounter with a solid object, such impacts can lead to this condition.

The Symptoms

If you experience an intense pain accompanied by a loud popping sound during the moment of injury, it’s like a thunderclap announcing the arrival of an ACL or MCL tear. It’s a painful reminder that something in your knee has gone awry.

Following the initial shock, you may notice varying degrees of pain in your injured knee. It could be as mild as a gentle breeze or as severe as a roaring storm. Your knee will definitely make its voice heard, signaling that it’s not happy with the situation.

Keep an eye out for tenderness and swelling along the inside of your knee. It’s like an unexpected bump or bruise that appears, adding another piece to the puzzle. These signs serve as clear indicators of the condition, raising the flag that something is amiss.

The Treatment

As a general guide, treating those tricky ACL and MCL tears often involves a combination of strategies. It’s time to meet RICE, the superhero of recovery: Rest, Ice, Compression, and Elevation.

Embrace this essential quartet and give your knee the much-needed TLC it deserves. But that’s not all! Physical therapy becomes your trusty sidekick, helping you regain strength, mobility, and stability in your injured knee. It’s like having a personal trainer specifically tailored to your knee’s needs.

Don’t forget the importance of support. Supportive gear can provide added stability and protection during the recovery process. And for those with mild to moderate injuries, crutches might come into play, acting as your temporary allies, helping you navigate the challenges of everyday movement.

The Prevention

Make it a priority to instill proper technique in your activities. Seek guidance from experts, watch tutorials, or even consider working with a coach to fine-tune your form. Trust me, it’s a game-changer.

But that’s not all! Strengthening your knees is like fortifying a castle’s walls—it adds an extra layer of support and stability. Incorporate plenty of strength training exercises that target the muscles surrounding your knees. Research shows that this can significantly reduce the risk of various knee injuries.

Knee Pain When Running 6. Meniscus Tear

The meniscus is an elastic, C-shaped rubbery cushion. It’s like a trusty bodyguard, stationed on both the inside and outside of your knees, ready to spring into action when needed.

The meniscus helps keep your knee joint steady and balanced. It’s like a skilled tightrope walker, maintaining equilibrium in the face of various movements. But that’s not all. The meniscus takes on another important role—it’s your knee’s very own shock absorber.

Imagine this: when you perform knee-bending motions, like jumping or running, the meniscus springs into action, cushioning the impact and protecting your precious knees from excessive stresses. It’s like a masterful trampoline, gracefully absorbing the forces that could otherwise wreak havoc on your knees.

However, there are times when the meniscus faces adversity. This occurs when a traumatic event, such as hyper flexing, forceful twisting, or cutting motion of the knee joint, leads to a tear in this resilient cartilage. It’s like a plot twist in an action movie, throwing your knee’s delicate balance off course.

The Causes

Any sudden turn or cutting motion can be the culprit behind a meniscus injury. Deep squatting, too, can contribute to the risk of injury, placing additional strain on the meniscus.

Additionally, it’s worth noting that meniscus tears can occur as a result of aging or underlying conditions like arthritis. Over time, wear and tear can gradually weaken the meniscus, making it more susceptible to injury. It’s a reminder that as we age, we need to pay extra attention to our knee health and take steps to protect and strengthen this vital cartilage.

The Symptoms

Pay close attention to how your knee moves. If you find it difficult to bend and straighten your injured knee, it’s like a roadblock preventing smooth motion. This could be a sign of a meniscus tear. Additionally, bending the injured knee may exacerbate the pain, making it even more noticeable. It’s like a protest from your knee, urging you to address the issue.

But that’s not all. Keep an ear out for any popping sounds coming from your knee, accompanied by a feeling of the knee “giving away.” It’s like a mischievous surprise, catching you off guard and further indicating that the meniscus may be compromised.

The Prevention

When dealing with small tears, the RICE method becomes your trusty companion. Rest, Ice, Compression, and Elevation work together as a dynamic quartet, helping you heal and recover.

However, for more severe cases, it’s time to call in the experts. An orthopedic surgeon can conduct a thorough assessment of the injured area. They’ll dive deep into the intricacies of your meniscus tear, evaluating its severity, size, and location. Depending on these factors, surgery might be necessary to correct the tear.

The Prevention

Regular leg strengthening exercises is the way to go. By fortifying the muscles surrounding your knees, you provide stability and support for your entire lower body.

What’s more?

Consider wearing knee protective gear or braces, especially during sports that involve lots of cutting, like basketball or tennis. These gear acts as your knightly armor, adding an extra layer of protection to your vulnerable knees.

Knee Pain When Running 7. Bakers Cyst

Baker’s Cyst, also referred to as the popliteal cyst, is like a hidden nightmare that develops behind the knee. Imagine a fluid-filled swelling, creating a noticeable bulge in the area. This can cause discomfort and concern.

To get a visual grasp, take a peek at the picture. It will give you a clearer understanding of this unique condition, showcasing the location and appearance of the cyst.

Causes

Baker’s Cyst is often a result of an underlying issue within the knee joint, particularly a cartilage tear or arthritis. It’s like a chain reaction, where these knee-related troubles pave the way for the development of the cyst. In fact, nearly any condition that leads to joint swelling can be a potential trigger for Baker’s Cyst. It’s a reminder of how interconnected our body’s systems are.

Main Symptoms

Pain and swelling behind the knee, right at the junction where the upper and lower leg meet. It’s like an unwelcome guest, making its presence known in a specific spot. The pressure caused by the cyst can lead to tenderness and discomfort, especially after running. Sometimes, the area might feel hot or inflamed, like a fiery warning sign.

The swelling associated with Baker’s Cyst can hinder the full bending and straightening of the knee. It’s like an obstacle course, limiting the range of motion and affecting your mobility. This decreased movement serves as a reminder that something within the knee is not functioning optimally.

The Treatment

Apply ice to soothe any pain and bring down the swelling. Embrace compression, like a gentle hug for your knee, using a wrap or brace to support and stabilize the injured area. Lastly, elevate your leg, raising it above heart level, to enhance circulation and aid in the healing process. With the power of RICE, your knee will be on the road to recovery.

In addition, consider reaching for an anti-inflammatory drug to help reduce pain and swelling. Consult with a healthcare professional to determine the best medication for your specific needs.

What’s more? Pay attention to your training plan. Make adjustments as needed. Reduce your mileage and re-adjust the intensity of your training sessions. Think of it as a recalibration, allowing your knee to heal while still staying active. By easing the load on your injured knee, you provide it with the opportunity to recover and rebuild strength.

The Knee Pain Treatment plan in a nutshell

Let’s uncover the secrets to conquering knee pain and restoring your running glory. Here’s a handy guide that sums up the steps you need to take on this journey to recovery. Get ready to lace up your shoes and embark on a path towards pain-free running!

  • Step 1: Take a breather and adjust your stride. It’s time to give your knee a break. Stop running or reduce your mileage to allow your knee to heal and regain its strength. Think of it as pressing the pause button, giving your knee the space it needs to recover.
  • Step 2: Embrace the power of ice. Like a cool breeze on a hot summer day, icing your injured knee three to four times a day works wonders. Grab an ice pack and apply it to the troubled area, letting the cold sensation soothe the pain and reduce inflammation. It’s like a refreshing oasis for your knee.
  • Step 3: Give your knee some extra love and support. Wrap it up with straps, sleeves, or an elastic bandage to provide the much-needed stability. This compression acts like a gentle hug, reminding your knee that it’s not alone on this journey. The added support expedites the recovery process and helps you get back on your feet faster.
  • Step 4: Elevate and relax. Find comfort in elevating your knee with a pillow under your heel. Whether you’re lying down or sitting, this elevated position eases pain and minimizes swelling. It’s like creating a cozy haven for your knee to rest and heal.
  • Step 5: Explore the world of anti-inflammatory warriors. Reach for over-the-counter medications like Naproxen or ibuprofen to combat swelling and alleviate pain. These mighty warriors wage war against inflammation, allowing your knee to find relief and heal more effectively. Consult with a healthcare professional to determine the best medication for your specific needs.
  • Step 6: Let the rehab journey begin. Engage in a regimen of knee-strengthening and stretching exercises. These exercises act as a renaissance for your knee, rebuilding its strength and flexibility. Seek guidance from a physical therapist or use reputable resources to ensure you’re performing the exercises correctly and safely. It’s like sculpting a masterpiece, shaping your knee into a resilient and powerful force.

Remember, each step is a piece of the puzzle, guiding you towards a pain-free running experience. Be patient, listen to your body, and embrace the healing process. With the power of rest, ice, compression, elevation, medication, and rehabilitation exercises, you’ll soon be back on the track, chasing your running dreams.

So, lace up those shoes and get ready to reclaim the joy of running without the burden of knee pain. Your journey to recovery starts now!

Knee Pain When Running – The Conclusion

The above medical conditions cover most of the reasons for your knee pain when running. That said, if you suspect that your running knee pain is caused by something else, then be sure to see a certified physician for a thorough assessment.

In the meantime, thank for you reading my post.

Run strong and stay safe.

Top 6 Cardio Alternatives to Running – Exercises to Replace Running

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Are you tired of the same old running routine? Well, you’re in luck because I’ve got some fantastic cardio alternatives that will get your heart pumping and your body moving without the need for pounding the pavement.

Running isn’t the only way to boost your heart rate and stay in shape. There’s a whole world of exciting exercises out there waiting for you to explore.

Not only will these alternatives spare your joints from the repetitive impact of running, but they’ll also inject some fun and excitement into your fitness routine.

Plus, you’ll discover muscles you didn’t know you had as you engage in different movements and challenges.

So, get ready to ditch the treadmill or the running shoes and dive into my top picks for cardio alternatives. These exercises will give you the same heart-pounding, calorie-burning benefits of running, while keeping things interesting and enjoyable.

Lace up your metaphorical sneakers, because we’re about to embark on a cardio journey like no other.

Are you ready? Let’s go!

Cardio Alternatives To Running Option I – Skipping

Skipping rope is an absolute gem of a workout. Let me tell you, it’s like having a power-packed cardio session right at your fingertips, and you don’t even have to step out of your cozy abode. How cool is that?

Now, you may be wondering, “How does skipping rope work its magic?” Well, let me break it down for you. When you jump rope, you’re not only building strength in your lower body, particularly those calf muscles, but you’re also enhancing your core power and endurance. And let me tell you,  these are the fundamental building blocks for a strong, injury-free runner. So, if you want to unlock your true running potential, jump roping is the way to go.

But that’s not all! Skipping rope can turn you into a lightning-fast running machine. It trains your legs to spend less time on the ground, which is a secret ingredient for speed and agility. Imagine your legs becoming swift and light, propelling you forward with every stride. It’s like having springs in your step, ready to launch you towards your running goals.

Let’s talk about the many benefits of regular jump rope sessions. We’re talking about improvements in speed, power, balance, coordination, and endurance. These are the pillars that will take your running game to the next level. Trust me, if you want to be the best runner you can be, jump rope is your trusty companion on this journey.

Now, here’s an exciting fact: Jumping rope doesn’t just torch calories—it obliterates them! Studies show that you can burn up to 15 calories per minute while jumping rope, depending on your intensity and fitness level. It’s like a fiery furnace, melting away those pesky calories and helping you achieve your fitness goals in no time.

Of course, I must be honest with you. Jump rope does have a small drawback—it’s high impact.

Cardio Alternatives To Running Option II – Rowing

I’ve never been the biggest fan of the rowing machine. I mean, I wish I were, but it just hasn’t clicked with me. However, that doesn’t mean this mighty machine doesn’t have a world of benefits to offer. Oh no, quite the contrary!

Let me tell you why rowing is an exercise powerhouse that shouldn’t be underestimated. It’s like a symphony for your body, working its magic on multiple muscle groups all at once. When you hop on that rowing machine, you’re not just giving your heart a fantastic cardiovascular workout, but you’re also targeting your back, core, quads, hamstrings, glutes, shoulders, and arms. It’s a full-body fiesta, my friend!

Now, here’s the real kicker: rowing can be a game-changer for your strength training routine. In fact, a study conducted by the brilliant minds at Duke University found that the pushing and pulling motion of rowing can be even more effective than traditional strength training. How cool is that? It’s like unlocking the secret to hitting almost every major muscle group in one fluid and continuous motion. Talk about efficiency!

But wait, there’s more! Rowing is a low-impact wonder. That means it’s a fantastic alternative for runners who are recovering from an injury or simply looking for a gentler exercise to replace their beloved running. It’s easy on the joints, my friend, so you can give your body the love it deserves without worrying about unnecessary strain.

Now, don’t fret if you’ve never tried a rowing machine before. You see, most gyms and fitness facilities have these bad boys ready and waiting for you. So, why not give it a whirl? And if you really want to immerse yourself in the rowing experience, consider joining an indoor rowing class or even investing in your very own rowing machine. The possibilities are endless.

Here is a YouTube tutorial to help you perfect your form and get ready to row with finesse or check this great beginner rowing machine workout plan.

Cardio Alternatives To Running Option III – The Stairs

According to a Canadian study, if you commit to scaling 200 steps at least twice a day, five days a week, for a couple of months, you could experience a jaw-dropping increase in your VO2 max by up to 17 percent. Talk about impressive results!

But that’s not all. When you climb stairs, you’re not just giving your cardiovascular system a fantastic workout. Oh no, my friend. You’re also engaging a whole bunch of leg muscles that might not get as much action during your regular routine. Think about it: with every step you take, you’re constantly lifting your body upward, which means your lower body strength is getting a serious boost. It’s like your legs are getting a power-packed workout that they deserve!

And here’s an added bonus: climbing stairs is gentler on your joints compared to intense sprints or high-impact exercises. So you can give your body a challenging workout without putting unnecessary strain on your precious joints. Plus, the act of climbing stairs improves your range of motion and agility, making you feel more nimble and ready to conquer anything that comes your way.

Now, here’s a fantastic tip for you. If your office or apartment building has stairs readily available, or if you happen to live near a stadium with access to those glorious steps, make sure to incorporate them into your training routine. It’s like having a secret weapon in your fitness arsenal. You can spice things up and keep it exciting by switching between running, skipping, jumping, hopping, and even squatting on those steps.

Cardio Alternatives To Running Option IV – Cycling

The beauty of cycling lies in its ability to deliver a killer workout while being gentle on your joints. It’s a win-win situation! When you hop on that bike, you’re not only in for an incredible calorie-burning session, but you’re also giving your core, glutes, thighs, and legs a serious run for their money. Cycling is like a sculptor, shaping and toning those muscles while you power through each pedal stroke.

Did you know that cycling can torch calories like nobody’s business? It’s true! Research has shown that a typical spinning class can burn as many calories as a 45-minute run. You can achieve the same calorie-blasting effects while enjoying the thrill of cycling. It’s like getting the best of both worlds.

But wait, there’s more! Cycling can actually improve your stride length and speed. It’s like a secret weapon for runners who want to level up their game. By engaging in regular cycling sessions, you’re training your legs to move with greater efficiency, making each stride longer and more powerful.

Now, I won’t lie to you. Cycling does require some gear to get started. You’ll need a trusty bike that suits your style, whether it’s a sleek road bike or a rugged mountain bike. Don’t forget your helmet and protective glasses to keep you safe on your two-wheeled adventures. And of course, dress in the right cycling attire to ensure comfort and freedom of movement.

Remember, safety is key when you hit the road. Observe traffic rules, stay alert, and be mindful of other cyclists and vehicles around you. It’s all about enjoying the ride while keeping yourself and others out of harm’s way.

Cardio Alternatives To Running Option V –  Swimming

If you’re like me and have been sidelined by joint pain or an injury, I’ve got a game-changing alternative for you: swimming! Trust me, it’s just what the doctor ordered.

Swimming is like a secret weapon for cardio and conditioning, without the harsh impact on your precious joints. It’s the holy grail of running alternatives, especially if you’re looking to give your body a break from high-impact activities or if you’re on the road to recovery.

Don’t take my word for it. A study published in the Journal of Applied Physiology revealed that regular swimming sessions can do wonders for your fitness. Just by hitting the pool for an hour, at least three times a week, over a span of ten weeks, you can experience a jaw-dropping increase of up to 10 percent in your VO2 max. That’s like unleashing the full potential of your cardiovascular system. Talk about making a splash!

But that’s not all. Swimming is a full-body workout that targets almost every muscle in your upper body. It’s like a symphony of resistance training. Each stroke and kick engages your arms, shoulders, chest, and back, sculpting those muscles with every graceful movement.

Now, I won’t sugarcoat it. Swimming does require access to a pool, and perhaps a little bit of swimming know-how. But fear not! Most communities have public pools where you can make a splash. If you’re new to swimming, consider taking a few lessons to brush up on your technique and make the most of your aquatic adventures.

Here is a YouTube tutorial to help you build perfect swimming technique if you are a complete beginner. You can also try aqua jogging.

Alternatives To Running Option VI – Bodyweight Training

Picture this: you’re in the comfort of your own home, no need to worry about pricey gym fees or bulky machines. With bodyweight training, all you need is yourself and a bit of space to get the party started.

What’s so special about bodyweight training, you ask? Well, let me tell you. It’s like the ultimate customizable workout. You can scale it up or down depending on your fitness level and goals. Whether you’re a beginner or a seasoned pro, bodyweight exercises are designed to challenge you in all the right ways.

But here’s the real magic: bodyweight training is low impact, meaning it’s gentle on your joints while still delivering a killer workout. It’s like floating on a cloud of fitness. No more worrying about strained muscles or achy joints. You can give your body the love it deserves without any unnecessary stress.

Now, here’s the cherry on top. When it comes to torching calories and maximizing your fitness gains, bodyweight exercises are unbeatable. They’re like a calorie-burning bonanza that sets your metabolism on fire. Studies have shown that performing bodyweight exercises in a high-intensity interval style can be incredibly effective in boosting overall strength and getting that heart pumping.

So, what kind of bodyweight cardio exercises are we talking about? Oh, the options are endless! Get ready to unleash your inner athlete with moves like high knees, power skips, butt kicks, jumping jacks, bounding, plyo push-ups, squat jumps, box jumps, and the infamous burpees.

You’re in control of your own fitness destiny. No more waiting for machines or following someone else’s routine. With bodyweight training, the possibilities are endless. You can mix and match exercises, create your own workouts, and challenge yourself in new and exciting ways. It’s a fitness adventure waiting to happen.

Here are three routines to try:

 

Running But Not Losing Weight? Here Are The 10 Reasons

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runner trying to lose weight but he keeps gaining pounds

Are you tired of lacing up your running shoes, hitting the pavement with determination, and still not seeing those pounds melt away?

Trust me, you’re not alone. If you’ve been wondering why the numbers on the scale seem stubbornly stuck despite your running efforts, then you’ve stumbled upon the perfect post to unravel this weight loss mystery.

Let’s face it, running is often hailed as the holy grail of weight loss. It’s the go-to activity for countless beginners who are eager to shed those extra pounds and strut their stuff with confidence.

I should know because I embarked on my running journey for the very same reason—to bid farewell to those unwanted pounds once and for all.

But here’s the hard truth: running doesn’t always guarantee weight loss.

When I first embarked on my running journey back in 2006, the pounds started melting away. I was ecstatic as I watched the numbers on the scale drop, shedding around 25 glorious pounds within a few months. But then, the weight loss party came to a screeching halt. Despite my unwavering efforts and determination to stay slim, I found myself regaining about 15 pounds within six months. It felt like a cruel cosmic joke.

But here’s the thing—I refused to give up. I knew deep down that consistency was my only option. So I embarked on a journey of trial and error, determined to crack the code and keep those pounds at bay. And you know what? It worked. Today, I stand before you, ready to spill the beans on the main reasons why your weight loss progress may be slower than expected.

Are you ready? Let’s go.

Running But Not Losing Weight Reason – 1. You are Gaining Muscle Mass

Imagine your body as a canvas, and running as the brush that creates a masterpiece of physical transformation.

When you first embark on your running journey, your body undergoes a series of remarkable changes in response to this newfound activity. It’s like a symphony of adaptations and physiological shifts that set the stage for a total body makeover.

One of the most exciting transformations is the shift in your body composition. Picture this: as you lace up your running shoes and hit the pavement, your muscles start to awaken from their slumber and begin to grow stronger.

They become lean and sculpted, like the well-defined strokes of an artist’s brush on a canvas. Running has the power to increase muscle mass, particularly in those key running muscles such as the glutes, quads, and calves.

But here’s the catch: while your muscles are gaining mass and becoming more defined, your fat cells may not be as quick to bid farewell. They cling on stubbornly, like an unwelcome guest overstaying their welcome. It’s possible that you could be building muscle faster than shedding fat, which might leave you scratching your head and wondering why the numbers on the scale aren’t dropping as quickly as you’d hoped.

Additional resource – Here’s how to lose body fat.

Running But Not Losing Weight Reason – 2 Bad Nutrition

Here’s the truth: just because you lace up your running shoes and hit the pavement regularly doesn’t mean you can indulge in a greasy Big Mac or a decadent slice of chocolate cake without consequences.

Sorry to burst your bubble, but that’s not how the real world operates.

Sure, a moderate 45-minute run can torch around 500 calories, but all that hard work can easily be undone if you follow it up with a sugary soda or a tempting donut. It’s like running a race and then taking a detour that leads you right back to the starting line. The calorie deficit you thought you had achieved vanishes in an instant.

In fact, research published in the Journal of the American Medical Association (JAMA) revealed a startling truth: people tend to underestimate the calorie content of high-caloric foods nearly 100 percent of the time.

Here’s what you need to do to remedy this quandary.

First and foremost, focus on eating right. While everyone’s eating plan may differ based on factors like genetics, body type, and metabolism, the general rule of thumb is to choose natural, whole foods at least 90 percent of the time. Think of your plate as a vibrant canvas, filled with colorful fruits, vegetables, lean proteins, and whole grains that nourish your body and support your running goals.

Next, aim for three satisfying meals a day that keep you fueled and energized for four to five hours without the nagging need for constant snacking.

When it comes to food choices, say a resounding “no” to sugary temptations, processed foods, and anything with a laundry list of unpronounceable ingredients. Remember, the fewer the ingredients on the label, the better.

Portion control is another key aspect of successful eating for weight loss. Grab those measuring cups and spoons and use them to keep your serving sizes in check. It’s a simple yet powerful way to ensure you’re not overdoing it and consuming more calories than you intended.

Timing is everything. Yes, even when you eat plays a role in your weight loss efforts. Consider exploring the concept of meal timing and its impact on your body’s metabolism. It may just give you an extra edge in achieving your goals.

Lastly, keep a close eye on your overall calorie intake. Knowledge is power, and monitoring your calories can provide valuable insights. Utilize a simple online calculator to determine your daily calorie needs and adjust accordingly based on your weight loss objectives.

Additional resource – Clean keto food list for beginners

Running But Not Losing Weight Reason – 3 You Run too Much

Picture this: you’re a dedicated runner, pounding the pavement, logging in those miles, and pushing yourself to new limits. It’s exhilarating, isn’t it? But here’s a plot twist you may not have anticipated: too much running without enough recovery time can throw a wrench in your weight loss vision. Yep, you read that right.

Overtraining is the villain in this story, lurking in the shadows, ready to wreak havoc on your health and sabotage your weight loss efforts. It’s not just about feeling exhausted and fatigued; overtraining can actually mess with your body’s delicate balance, affecting crucial factors like fluid levels, electrolytes, blood sugar, and stress levels.

And guess what? All of these can put a strain on your thyroid and slow down your metabolic rate, dealing a blow to your weight loss aspirations. Talk about a setback you didn’t see coming!

In simple terms, excessive stress, whether it’s from overtraining or other aspects of your life, can be a major roadblock on your weight loss journey, no matter how diligently you champion a healthy lifestyle

Here’s the fix you’ve been waiting for:

Recovery must become your number one priority. Give your body the TLC it deserves and watch as the benefits ripple through every aspect of your well-being. Here’s what you can do to promote effective recovery:

First and foremost, eat for recovery. Focus on post-run nutrition, fueling your body with natural, nutritious foods that replenish your energy stores and support the healing process. Think of it as giving your body the nourishment it needs to bounce back stronger than ever.

Next up, sleep like a champion. Aim for a solid 7 to 8 hours of uninterrupted slumber each night. Sleep is when your body works its magic, repairing and rejuvenating itself. Don’t skimp on this essential recovery tool.

To truly prioritize recovery, integrate it into your training program. Schedule dedicated recovery runs, workouts, days, and even weeks. These intentional breaks give your body a chance to recover and adapt, setting the stage for better performance and weight loss progress in the long run.

Running But Not Losing Weight Reason – 4 You’re Not Running Hard (or Long) Enough

You start off on your running journey, taking a few short runs around the block, and you’re thrilled to see a few pounds melt away.

It’s like a magic trick, right?

But then, after a couple of months, you hit a roadblock. Suddenly, the progress comes to a screeching halt. What’s going on? It’s as if your body has decided to play a cruel joke on you.

The truth is quite simple. Our bodies are incredibly smart machines, designed to be efficient and adapt to the demands we place upon them.

So, if you keep running the same route at the same pace, over and over again, your body catches on and says, “I’ve got this.” It adjusts to the workload, and the weight loss party comes to a disappointing end. It’s like hitting a weight loss plateau—a frustrating predicament that can make you want to throw your running shoes out the window.

But don’t despair just yet! The researchers at the University of Tampa have shed some light on this phenomenon.

They found that while running on the treadmill for 45 minutes at a steady pace does promote weight loss, it’s most effective during the initial weeks. After that, the magic starts to fade, leaving you stuck in a fitness limbo.

Here’s what you need to do

First and foremost, be consistent. If you’re serious about shedding those pounds, aim to schedule at least three runs per week, totaling a minimum of 240 minutes of exercise. Consistency is key, my friend.

Now, here comes the secret ingredient: diversify your training. It’s time to kick boredom to the curb and introduce some high-intensity interval training (HIIT) into your routine. This could mean incorporating sprints, hill repetitions, or other HIIT workouts that will leave you breathless and your muscles begging for mercy. By mixing up the intensity and duration of your runs, you’ll break through that weight loss plateau and reach your running goals in no time.

But wait, there’s more! Don’t limit yourself to running alone. Embrace the world of cross-training. Whether it’s spinning, yoga, weight training, or swimming, cross-training sessions will not only keep you consistent but also accelerate your fitness gains. It’s like adding some secret ingredients to your weight loss recipe.

Additional link – Slow running vs fast running for weight loss

Running But Not Losing Weight Reason – 5 The Scale is Just One Piece of a Much Bigger Puzzle

The scale—a sly trickster, if you ask me. It has a knack for playing mind games and can easily throw you off track when it comes to measuring your weight loss progress. Trust me, it’s not always the most reliable buddy in your weight loss journey.

Here’s the thing: our body weight is like a mischievous rascal, fluctuating by a few pounds from one day to the next. Blame it on the hormonal dance, the foods we consume, or even our hydration levels. These factors can create a rollercoaster ride of ups and downs on the scale.

Let me share a little secret with you: the scale doesn’t tell the whole story. It’s like trying to understand an intricate painting by focusing on a single brushstroke. Weight loss encompasses so much more than what those digits reveal.

But fear not! I have the perfect fix to liberate you from the scale’s mind games. Are you ready?

It’s time to broaden your horizons and embrace a variety of measurements to track your progress. The scale is just one piece of the puzzle, my friend. Consider incorporating other methods to paint a clearer picture of your weight loss journey.

For starters, how about taking some measurements? Grab a measuring tape and track the changes in your waistline, hips, and other areas of interest. These measurements can be a fantastic indicator of your progress, even when the scale refuses to budge.

Oh, and let’s not forget about the power of visual evidence. Take some “before” photos and snap new ones every few weeks. Compare them side by side, and you’ll be amazed at the transformation your body is undergoing. Remember, a picture is worth a thousand words—much more than a number on the scale.

And here’s a little tip that athletes swear by: keep an eye on your clothing. As your body transforms, your clothes will start fitting differently. That snug pair of jeans will suddenly become looser, and those shirts will drape over your figure in a whole new way. Pay attention to these subtle changes—they’re a testament to your progress.

Now, here’s a refreshing thought: instead of solely relying on the scale, shift your focus to how you feel. Are you gaining strength? Are your energy levels soaring? Can you tackle physical activities with newfound vigor? These non-scale victories are priceless and a true reflection of your overall well-being.

Try some of these ways to measure your progress:

  • Measure your body fat percentage once per month.
  • Measure your waist circumference.
  • Keep tabs on how well your clothes fit. Try on the same pair shirts or jeans every four to six weeks, and look for the subtle differences.
  • Take before and after pictures on a monthly basis.
  • Keep tabs on your emotional states and energy levels. Are you sleeping better? Do you have more energy? Are you feeling less stressed? Do you feel more alive? Etc.
  • Keep tabs on your athletic performance. Is your athletic performance improving? How much you can you run? How long can you run? How fast can you run? Take these fitness tests on every six to eight weeks to see how your fitness level stacks up to the average Joe.

Running But Not Losing Weight Reason – 6 Unrealistic Weight Loss Expectations

Alright, let’s have a heart-to-heart about weight loss. Brace yourself because I’m about to drop some truth bombs. Are you ready?

Here’s the thing: weight loss is not a magical overnight transformation. I know it’s disappointing to hear, but it’s the reality. Contrary to popular belief, shedding those extra pounds takes time—more time than we’d like it to.

Now, don’t get me wrong. We’ve all heard those tales of people who seemingly dropped weight like it was nothing. But here’s the catch: those stories of rapid weight loss rarely tell the whole story. In fact, research shows that losing a substantial amount of weight quickly is not the healthiest approach, nor is it sustainable in the long run. So, let’s put those unrealistic expectations aside.

If you’re feeling frustrated with the scale, it might simply be a matter of not giving it enough time. Patience is key, my friend. Weight loss is more of a marathon than a sprint. It’s about embracing a slow and steady journey rather than chasing quick fixes.

Now, I can already hear you saying, “Easier said than done!” And you’re absolutely right. But fear not, because I have an action plan to help you navigate this weight loss marathon.

First things first, let’s set realistic goals. Aim for no more than one pound of weight loss per week. Yes, you heard me right. Slow and steady wins the race. This means creating a daily calorie deficit of 300 to 500 calories. It’s all about finding a sustainable approach that works for you in the long term.

Running But Not Losing Weight Reason – 7 You Are Under Too Much Stress

Plenty of research has revealed that stress and weight gain go hand in hand.

Not convinced? Check the following studies:

Research 1

Research 2

Research 3

Research 4

Research 5

Chronic stress can contribute to a host of health issues, including:

  • Elevated cortisol. Not only does this mess up your hunger hormone, but also cause extra belly fat storage.
  • Research shows that we’re more likely to reach for ‘comfort foods’ that are rich in sugar and fat when we’re stressed.
  • Skipping Runs. When you feel like the world of the world is on your shoulders, it’s easy to put your run on the backburner in favor of a delicious waffle or a beer.

The Solution

Let’s take a moment to talk about the importance of checking in with yourself and managing your stress levels. Trust me, it’s worth it. But hey, don’t just take my word for it. I’ve got some fascinating research to back it up.

According to a study published in the journal Eating Behaviors, regular meditation can actually help tame those pesky binge eating tendencies and reduce emotional eating. So, taking a few minutes out of your day to consciously center yourself and lower your stress levels could be a game-changer on your weight loss journey.

Now, let’s dive into another reason why you might be running but not seeing those pounds melt away. Are you sleep-deprived? Hear me out on this one. I know that squeezing in your morning runs means sacrificing precious sleep time, but here’s the thing: getting enough shut-eye is crucial if you want to shed those extra pounds.

Multiple research studies have highlighted the link between poor sleep and obesity. It turns out that sleep deprivation is a common risk factor for weight gain. So, if you’re not clocking in enough hours between the sheets, it could be sabotaging your weight loss efforts.

Think of it like this: sleep is the secret sauce that helps your body function at its best. It’s the time when your body restores itself, balances hormones, and regulates metabolism. When you skimp on sleep, you’re throwing off this delicate equilibrium and potentially derailing your weight loss progress.

Here are a few:

Study 1

A study out of the University of Chicago found that sleep-deprived subjects opted for foods with twice as many carbs and fats as those who had enough sleep.

Study 2

One Mayo Clinic research found that sleep deprived subjects consume an average of 500 extra calories a day.

Study 3

Research out of the American Journal of Clinical Nutrition found that sleep deprivation can increase the chances of late-night snacking and unhealthy food decisions.

Study 4

Research proposes that lack of sleep may lower your resting metabolic rate, which is the rate at which your body burns calories when at rest.

In other words, by skipping on sleep, your body is cooking up a perfect recipe for weight gain.

The reasons sleep affects your weight are manifold. These include :

  • Sleep deprivation can boost both insulin and leptin levels, resulting in the body becoming desensitized to their response.
  • You’re more likely to get takeout for dinner then hit the bed late because you feel uncomfortably full.
  • When tired following a bad night, you may choose to skip your workout or simply do less, burning fewer calories.
  • Being tired and moody the next day sets your brain up to make bad food decision, research shows.

The Solution

Ah, the elusive and often underestimated power of a good night’s sleep. It’s time to dive into the solution for those sleep-deprived nights and the impact they can have on your weight loss journey. Trust me, it’s worth the effort.

To get things rolling, you’ll want to aim for a solid seven to eight hours of quality sleep each and every night. I know, I know, it may require some adjustments to your schedule, but trust me, it’s worth every minute.

Now, let’s talk about improving the quality of your sleep. Here are a few tips to help you catch those Zzz’s like a pro:

First up, let’s talk about napping. A power nap can work wonders, but remember to keep it short and sweet, no more than 30 minutes. It’s like a little recharge for your brain and body.

Next, experiment with different bedtime schedules to find what works best for you. Maybe hitting the hay at 11 pm and waking up at 7 am is your sweet spot. Give it a whirl and see how it feels.

Consistency is key, my friend. Aim to go to bed and wake up at the same time every day, yes, even on weekends. Your body loves routine, and it’ll reward you with better sleep.

Now, let’s set the stage for a restful night. In the few hours leading up to bedtime, try to reduce distractions and limit your exposure to bright lights. Think of it as creating a tranquil and cozy environment for your slumber.

Oh, and here’s a sneaky culprit to watch out for: stimulants. Avoid caffeine and nicotine at least three hours before bedtime. They can interfere with your ability to drift off into dreamland.

Running But Not Losing Weight Reason – 9 You’re Losing Weight Without Realizing It

Here’s the deal: the scale provides just one piece of the puzzle, your absolute weight. But here’s the thing, that number doesn’t always give you the full picture of what’s really happening in your body.

Stepping on the scale day in and day out only captures the everyday fluctuations in your hydration levels and other trivial weight metrics. It’s like trying to measure the vastness of the ocean with a single drop of water.

But wait, there’s more to the story. Muscle gain can also throw a wrench in the scale’s grand plan. Yes, running might not make you bulk up like a bodybuilder, but it does allow you to build lean muscle mass, especially in those powerful lower body muscles.

So, if you’ve been hitting the pavement consistently and notice those defined running calves and quads, congratulations, you’ve gained some muscle! And here’s the twist: muscle weighs more than fat.

So, it’s no surprise that the scale might not move in the direction you desire or, heaven forbid, it might even show a slight increase. But fear not, my friend, it’s just a sign that your body is getting stronger and more resilient.

Now, let’s get to the solution. First and foremost, step away from the scale obsession. No need to hop on it every single day.

Remember, weight can fluctuate by a few pounds throughout the day due to various factors. Instead, focus on gradual and consistent changes in your weight over a span of three to four weeks. This gives you a more accurate reflection of your progress

To eliminate the influence of external factors, establish a routine. Weigh yourself at the same time of day, on the same day each week. And here’s a pro tip: do it first thing in the morning, before indulging in breakfast or getting dressed. This way, you’re capturing your body’s true state.

But hold on, my friend, there’s a whole world of measurements beyond the scale that can provide valuable insights into your progress. Let’s explore some alternatives:

First, grab a measuring tape and track your waist circumference. It’s a fantastic way to monitor changes in your body shape and inches lost.

Next, consider measuring your body weight percentage. This gives you a glimpse into the proportion of your weight that comes from fat versus other components like muscle and water.

For a deeper understanding of your body composition, you can even get your body analyzed. Various methods, such as DEXA scans or bioelectrical impedance, can provide you with detailed insights.

And last but not least, keep an eye on your body fat percentage. It’s an excellent indicator of your overall progress and can help you see beyond the scale’s deceptive games.

Running But Not Losing Weight Reason – 10  You Have A Medical Condition

Maybe you’re not losing weight, despite running regularly and eating well, is because you have got an underlying health condition.

A host of medical conditions can hinder weight loss or cause weight gain. Among them are:

  • Cushing’s syndrome. Occurs when your adrenal glands release too much cortisol, resulting in the buildup of fat in your abdomen, upper back, and face.
  • Happens when your thyroid is underactive, resulting in a limited production of the thyroid hormone, which is key for burning stored fat.
  • Polycystic over syndrome. Or PCOS, this condition is caused by a hormonal imbalance, affecting more than 5 million women in the US alone.
  • Insulin resistance. Or hyperinsulinemia, this is the umbrella term for host health issues thought to be rooted in insulin resistance.
  • You’re more likely to turn into eating to ease your emotional issues. Some antidepressant medications (SSRIs) can also cause weight gain.

The Solution

Regardless of your exercise, diet, or lifestyle habits, if you’re piling up the pounds and don’t know why, consult with your doctor to rule out a medical issue as the cause.

Although you might feel tempted to give up, don’t. Most of these medical problems can be solved.

Running But Not Losing Weight – The Conclusion

If you’re having trouble losing the pounds while running, you need to get real get back to basics—most of which I shared with you today (as well as this previous post).

It’s not only important to pay attention to what you’re putting in your mouth, but also how much sleep you’re getting, your stress level, your training intensity, and the fact that you might have medical issues that are sabotaging your weight loss efforts.

I know it’s hard to keep track off, but it’s worth the effort.

Just remember to take action, start small, and build these healthy habits gradually.

Then it’s just a question of time.

Losing weight is a messy business, especially when you’re a fat runner.  There are no shortcuts nor silver bullets—and it requires hard and persistent work to see results—the type of result that works for the long term.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

The 9 Diet Mistakes Runners Make

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runner making Diet Mistake

When you’re a runner, proper nutrition is critical.

This is true whether you’re looking to lose weight, boost performance, or improve health.

The right diet maximizes energy, prevents GI distress, aids digestion, and optimizes recovery.

I can go on and on endlessly about this subject because I’ve made my share of mistakes.

Probably the worst mistake I ever made was underestimating my calorie needs.

I started skimping on meals with the intention of speeding up my weight loss results, and it had a serious outcome — my running performance suffered horribly.

In fact, I wanted to quit many a time.

Now that I look back at it, I don’t regret making that mistake.

It was a valuable lesson—something I’d to experience first-hand to fully appreciate.

Diets Are Hard To Maintain

Maintaining a healthy diet is more easily said than done.

Been there, done that. I struggled for years to figure out the right diet, but thanks to consistency, practice, and a bit of luck I was finally able to turn my nutrition around and bring myself into shape.

I got pretty down on myself when I figured out what I was doing wrong, but I now know that I was far from unique.

Nutritional mistakes are universal, even among runners of all training backgrounds and levels.

There’s no reason for you to go through the learning curve that I did – I’m here to help you learn the mistakes and what you need to do to fix them.

Read on!

  1. Not Eating Enough

This is probably the first mistake I made when I took up running as a means for weight loss.

My reasoning was simple.

If I drastically reduced my calorie intake, I’d lose a ton of weight.

I was wrong.

The truth is that depriving your body of vital nutrients gains you nothing.

It actually undermines your workouts AND your weight loss progress.

The Fix

Eat appropriate portions of healthy foods.

As long as your diet is mainly made up of vegetables, lean proteins, healthy fats, and some fruits, you’re on the right path.

Looking to shed weight? Aim for a 500-calorie deficit per day.

Weight loss is a numbers game.

As a general rule, men should aim for eating at least 1800 calories per day, while women need about 1500 calories a day.

On hard training days your need for more nutrients is higher than usual, so spend less time worrying about calories.

Additional resource – Guide To BCAAs for Runners

  1. Eating Whatever You Want

Many runners overestimate their calorie burn and underestimate the amount they consume.

This is why many struggle with weight gain, despite training every day.

Here’s the truth.

You simply can’t outrun a crappy diet.

Yes, you can go ahead and try it, but I’d bet you won’t go that far.

The Fix

Running for miles and miles every day doesn’t give you license to eat everything under the sun.

That’s why you got to be aware of your eating habits. Learn to recognize the signs that you’re full, so you don’t end up overeating.

Also, practice the 90/10 rule.

That means you should eat healthy and clean 90 percent of the time, then give yourself 10 percent for cheat meals and occasional indulgences.

What’s more? Keep tabs on your daily calorie burn with a GPS watch or an online calculator.

These types of tools can help you keep tabs on body weight, training intensity, and other valuable stats.

Additional Resource – Here’s your guide to pre and post run nutrition

woman eating an apple after a run

  1. Not Consuming Enough Protein

I hate to break it to you, but skimping on protein will do nothing but set you back on both your running and fitness goals.

And you don’t want that.

You may think of protein as being a bodybuilder’s main nutrient, but as a runner, you might need even more protein than a strength buff.

Why? There are plenty of reasons.

Protein keeps you feeling full for longer, speeds up your recovery and ensures optimal health.

I could go on and on about the importance of protein, but I’ll do that on another day in another blog.

In the meantime, you can learn more about it here.

The Fix

To get enough protein, aim for 1 to 1.5 grams per pound of body weight.

How can you do this? Simple: Add at least 15 to 20 grams of protein to every meal.

Some of the best sources include lean meats (such as poultry and fish), eggs, milk, yogurt, almonds, and nuts.

  1. Addicted to Sports Nutrition

Performance nutrition—sports drinks, gels, chews, etc. —has its place in a running program.

But going overboard piles on more calories than you need, eventually leading to weight gain.

Eating too many energy bars can also result in nutritional imbalances.

When you go for processed junk instead of whole foods, you end up sacrificing vital nutrients such as vitamins, carotenoids, fiber, etc.

Additional resource – Running supplements for runners

The Fix

Know when you need specialty sports nutrition and when you don’t.

For instance, you don’t need special drinks and gels for short runs of less than 50 to 60 minutes.

Planning to run longer than that? Then consume 40 to 50 grams of carbohydrates—the equivalent of a 16-to-32-ounce sports drink—per hour of exercise.

Remember that energy bars are not a meal replacement.

Be sure to eat high-quality foods such as veggies, lean protein, and fruits, and also drink plenty of water to keep your body well hydrated.

Additional Resource – Creatine For Runners

  1. Running Away from Fats

Skimping on fat? You’re doing your body a big disservice.

Here’s the truth.

Eating fats won’t make you fat any more than eating money will make you rich.

Not only that, but purging all types of fat from your eating plan is like throwing the baby out with the bath water.

Dietary fats help your body absorb nutrients like Vitamins A, D, and K.

They also regulate hunger, reduce your cholesterol level, aid digestion, and a host of other vital functions.

The Fix

Make healthy fats a priority.

Eat plenty of mono-and polyunsaturated fats, which are found in avocados, fish, nuts, olive oil, and seeds.

These are what protect your heart and promote feeling full.

The fats that you need to avoid like the plague are trans fats.

These are the manmade hydrogenated fats typically found in cookies, fast foods, and other processed items.

Healthy fats should make up 20 to 25 percent of your daily calorie intake.

As a rough guideline, consume a half gram per pound of body weight per day.

Additional resource – Best sources of electrolytes for runners

  1. Ignoring Post-run Fueling

It took me years to realize the importance of my post-training diet.

I just didn’t know better, so I kept reaching for junk, non-nutritious, food to satisfy my post-run cravings.

I ended up taking in loads of empty calories and little to no nutrients at all.

Until one day when I learned about the importance of post-training eating for both performance and recovery, That’s when I changed my ways.

Eating during the recovery window is crucial because that’s when your body is most receptive to nutrients.

If you skip post-workout eating, your muscles won’t get the stuff it needs to repair itself and build new muscle after a run.

That, sooner than later, limits recovery and hinders performance.

I’m pretty positive that you want none of that.

Additional resource – What to eat after running at night

The Fix

Two words: Plan ahead.

Have your post-run recovery snacks and meals ready beforehand.

Choose foods loaded with carbs and protein to replenish your muscle and hold off hunger.

Depending on your preference and personal goals, go for a 3-to-1 or 4-to-1 ratio of carbs to protein.

If you don’t have the stomach for solid food following exercise (which is the case for some of us), then go for liquid options.

My favorites include chocolate milk or a smoothie with a protein shake.

This is also a great way to reward yourself after a run!

  1. Not Drinking Enough Water

I cannot emphasize this enough.

Runners who stay well-hydrated run harder, perform better and have an enjoyable time doing it.

Water is essential to almost every bodily function.

As research shows, losing two percent of body weight in fluid can drastically reduce your power and athletic performance.

The Fix

Keep your body well hydrated throughout the day.

Shoot for at least 100 to 120 ounces of water—the equivalent of 12 to 15 cups.

As a rule, drink 8 to 12  ounces of water right before you start running to ensure that you’re hydrated starting off.

Planning a long session? Drink on the run.

Aim for at least 6 to 8 ounces of fluid every 10 to 15 minutes.

To measure your dehydration level, watch out for changes in body weight before and after training.

For every pound you lose, drink at least 16 ounces of fluid.

Additional Resource – Running while constipated.

  1. Rushing Results

In my opinion, the biggest mistake you can make when it comes to trying to achieve diet success—or in any other area of life—is rushing results.

Change takes time, and when you’re trying to change something that’s hard and tricky like a nutrition plan, you need to be patient.

Every runner is different and responds differently to various nutrition plans. The secret to success boils down to EXPERIMENTING with different methods and finding the solution that works for you – and this takes time.

The Fix

Start with the basics.

Eat clean most of the time and experiment with different diet plans, then evaluate each approach for its short-term and long-term benefits.

Your goal is to find what works best for you.

Remember to go slow and go small.

As a rule, make small changes, one at a time.

For example, start by trying to develop a post-run eating strategy, or with eating more protein.

Drink more water and don’t skip breakfast.

It’s not sexy, but it all works.

Each of these steps and fixes put together will help you lay the foundation for healthy eating.

Remember: This is your life we’re talking about, and you’re in it for the long haul.

Every positive change you make is worth the effort, but it may take time for it to become second nature.

Be patient with yourself.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it!

The above diet mistakes are some of the most common I see runners (as well as non-runners) make on a consistent basis.

Now it’s your turn. Are you making any of these mistakes? Or do you have other insights you’d like to share?

I’d love to hear from you in the comments section.

In the meantime thank you for dropping by.

Keep Running Strong

Building A Better Running Lifestyle – The 8 Runners Habits You Need

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runner on a beach

Want to unlock your full running potential? Ready to smash those personal records, conquer new distances, and kick those extra pounds to the curb for good? Well, you’re in the right place because we’re about to dive headfirst into the world of the best runner’s habits.

Now, I know what you might be thinking—building habits sounds daunting, right? Fear not! I’m here to show you that it’s not rocket science, and it can actually be kind of fun. So, lace up those running shoes and get ready to transform your running lifestyle one habit at a time.

In this article, we’re going to break down each habit, sprinkle in some practical tips, and guide you on how to seamlessly integrate them into your running routine.

Excited? You should be! Let’s hit the ground running and discover the secret sauce to becoming the best runner you can be.

Running Lifestyle Habit – 1. Become a Morning Runner

Our lives are a whirlwind of activities, from work commitments to social gatherings and family responsibilities. It often feels like there’s barely enough time to maintain a consistent running routine. But what if I told you there’s a simple solution: become a morning runner?

Embarking on a morning run has two significant advantages. First and foremost, it allows you to check off your run before the chaos of daily life takes over. Studies even suggest that people who exercise in the morning tend to stay more committed to their fitness regimen in the long run.

Secondly, starting your day with a run sets a positive tone that can enhance productivity, alertness, and overall energy levels. It’s like a shot of espresso for your body and mind, minus the caffeine jitters.

Of course, there are exceptions to every rule. If you’re a night owl and have successfully maintained a consistent running schedule in the afternoon or evening, kudos to you! But for many of us (myself included), transitioning into the “morning runner” lifestyle has been a game-changer.

Running Lifestyle Habit – 2. Set a Variety of Goals

Goal setting is the cornerstone of a successful running journey, but it’s not a one-size-fits-all concept. To truly harness its power, I encourage you to embrace a variety of goal types that will keep you motivated and consistently progressing.

Let’s explore the key goal categories every runner should consider:

Life (Long-Term) Performance Goals:

Think of these as your ultimate running aspirations—the crowning achievements that define your running journey. It’s your lifetime running legacy. Examples include conquering a marathon, earning that coveted Boston Marathon qualification, or triumphing in an ultra-distance trail race. These are the goals that make you say, “I did it.”

Annual Performance Goals:

These mid-range objectives serve as stepping stones towards your life goals. They provide the roadmap to your ultimate running dreams. For instance, it could be breaking the 20-minute mark in a 5K race by June or completing a local marathon in under 3 hours and 30 minutes. Annual goals keep you focused and moving forward.

Short-Term Goals:

While life and annual goals set the direction, short-term goals define your day-to-day and weekly actions. They are the building blocks that prop up your larger objectives. Short-term goals typically span one to four weeks, depending on where you are in your training cycle.

Examples include committing to two weekly speedwork sessions or ensuring you tackle a long run every weekend. These goals keep you accountable and steadily progressing.

Other goals to consider:

Here are other goals you might consider setting:

Running Lifestyle Habit – 3 Do a Dynamic Warm-up Routine Before a Run

Ah, the dreaded warm-up miles. We’ve all been there, right? But fear not, my fellow runner, because I’m about to let you in on a game-changing secret: dynamic warm-up exercises.

Dynamic warm-ups are like your running BFF. They not only get your blood pumping and your heart racing but also make sure your joints and muscles are all geared up for action.

So, without further ado, here’s the idea dynamic warm-up routine:

Step 1:

Start with a leisurely 5-minute walk. This is like your warm-up for the warm-up.

Step 2:

Now, get ready to shake things up. Spend 20 to 30 seconds on each of the following exercises in the order listed:

  • Leg swings: Channel your inner pendulum and swing those legs back and forth.
  • Skips: Yes, you read that right. Skip like you’re a kid again. It’s fun, I promise.
  • Squats: Drop it like it’s hot (but controlled) with some squats.
  • Lunges: Step into greatness with some lunges. Alternating legs, of course.
  • Inchworms: Feel like a mini-giant as you inch your way forward and backward.

Step 3:

Now that your body is awake and raring to go, slowly transition into your regular running pace. It’ll feel like a breeze, trust me.

After your invigorating run, don’t forget the golden rule of running: stretching. Show some love to those hardworking muscles – calves, hamstrings, quads, and hip flexors. Give your shoulders and chest a little TLC to release any built-up tension.

Running Lifestyle Habit – 4. Take Care of Your Body

Oh, running, the beautiful agony of it all! It’s a love-hate relationship, isn’t it? On the one hand, you’ve got the thrill of the open road or the soothing rhythm of the treadmill, and on the other, there’s chafing, cramps, blisters, and the ever-looming specter of more serious injuries.

But here’s the deal, my fellow runner: to keep those running shoes laced up for the long haul, you’ve got to embrace the art of recovery. It’s not just a nice-to-have; it’s an absolute must. Why, you ask?

Well, let me drop a truth bomb on you: you’ll never unlock your full running potential if you’re constantly nursing injuries or feeling like a burnt-out candle.

In the grand scheme of things, I’d say you’re only as good as your recovery game. For the elite athletes out there, recovery isn’t a side dish; it’s the main course. So, my friend, it’s time to get serious about your recovery. Ignoring it or trying to outmuscle it is a one-way ticket to a world of trouble.

After all, those personal records and that runner’s high are waiting for you on the other side of a well-executed recovery routine.

Here are a few of my favorite ways to speed up recovery and staying injury free:

  • Schedule recovery runs, recovery days, and recovery weeks into your training program.
  • Never run through pain—especially in the hips, knees, shins, or feet.
  • Stay within your fitness level at all times—but stretch it gradually.
  • Get at least 8 hours of high-quality and uninterrupted sleep during the night’s time.
  • Change your running shoes every 400 to 500 miles.
  • Take care of your running feet.
  • Use a compression garment while running.
  • Cross train—preferably low-impact activities, such as walking, biking, strength training, and yoga. This can also be a form of “active recovery.
  • Keep listening to your body and adjusting your training program accordingly.

Running Lifestyle Habit – 5. Strength Train

Ah, the weight room – the secret haven of many a successful and joyful runner. It might sound counterintuitive, but believe me, resistance training is your running BFF.

Let’s break it down: hitting those weights does wonders for your running game. It’s like the Swiss Army knife of workouts for runners. First off, it tackles those pesky muscle imbalances, and when you’re balanced, you’re less likely to wind up on the injury list.

Nobody wants that, right?

But that’s not all – resistance training is your ticket to building power and speed, two things that can turn you into a running powerhouse.

Plus, it’s like a crash course in improving your running economy, which is a fancy way of saying you’ll use less oxygen when you run. Efficiency is the name of the game.

Strong muscles working in harmony, proper form locked in, and you are gliding like a gazelle (or at least feeling like one). That’s the gift of a well-rounded athlete.

So, here’s the deal – make those weight room dates at least twice a week. Give your muscles the love they deserve, and they’ll reward you with strength, resilience, and endurance.

Now, I get it – not everyone’s besties with the gym. No problem. You can start right at home with some classic bodyweight exercises like push-ups, squats, pull-ups, lunges, and planks. These bad boys will whip you into shape and boost your total body strength in no time.

And hey, if time’s not your friend, don’t sweat it (well, maybe a little). You can squeeze in some strength exercises post-run. Imagine this: you’ve just crushed your run, and now you’re topping it off with a bonus round of 25 push-ups, 30 squats, 20 lunges, and a 90-second plank.

Running Lifestyle Habit – 6. Run With Others

When it comes to achieving success – and I’m talking about success not just in running but in every nook and cranny of life – the people you surround yourself with are like secret weapons.

Here’s the deal: if you want to crush your running goals while having an absolute blast, there’s no better way than to run with others, especially those you genuinely enjoy hanging out with. Why? Because you are the company you keep, plain and simple.

But don’t just take my word for it; science has our back on this one. A nifty study by the Society of Behavioral Medicine spilled the beans – those who exercise with others are way more likely to stay true to their training.

But wait, there’s more. Running with your crew isn’t just about clocking miles together; it’s about building a support system, a cornerstone of long-term health and fitness success.

Running Lifestyle Habit – 7  Eat Healthy

Whether you’re pounding the pavement or taking it easy, a healthy diet is your ultimate sidekick – and trust me, it’s not up for debate.

Here’s the deal – even if you could run from sunrise to sunset, you’d never outrun an unhealthy diet. Period.

So, let’s make healthy eating a lifelong habit, shall we? I know it’s easier said than done, but hey, it’s not rocket science.

Now, let’s break it down.

The “when” is key.

What you munch on before, during, and after a run directly impacts your performance and how much you enjoy that workout. So, here’s the game plan: chow down something light and easy on the stomach one to two hours before your run.

Think carbs – they’re your energy buddies. And don’t forget to refuel right after you wrap up that run. Your body will thank you.

Now, let’s talk “what.” Proper nutrition isn’t about stuffing your face; it’s about fueling your engine with the good stuff.

So, load up on veggies, fruits, lean proteins, healthy fats – you know, the A-team. Kick the junk to the curb. It’s time to level up your plate game.

Running Lifestyle Habit – 8 Drink lots of Water

I can’t stress this enough – you need to make guzzling water a daily habit. Not coffee, not iced tea, and certainly not soda or sugary drinks. We’re talking good old H2O.

Here’s the game plan: aim for at least 36 ounces of water per day. That’s about six six-ounce glasses. But, if your body’s hankering for more, then drink up. But here’s the catch – don’t go overboard. Too much water can actually upset your stomach and mess with your sodium levels. So, be smart about it. Know when to say when.

Now, here’s a pro tip for you – your pee is a hydration indicator. If it’s clear throughout the day, you’re nailing the hydration game. But if it’s looking pale and yellow, you’ve got some catching up to do in the water-drinking department.

Building A Better Running Lifestyle – The 8 Running Habits You Need – Conclusion

Last but not least, I want to hear from you, guys and girls.

Which of these eight habits do you think is more crucial?

Which one(s) do you need to start working on?

And please, do you have any habits or running practices you feel like sharing?

Leave your suggestions and questions in the comment section below.

Thank you for reading my post.

Top 7 Hip Stretches For Runners

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hip stretches for runners

Looking for some of the best hip stretches for runners?

You’re in the right place.

In today’s article I’ll show you how to stretch your hips in a safe and comfortable way. But first things first, let’s talk about why you need to add a few hip opening stretches to your training routine.

Let’s delve deeper…

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are my own. 

What Are The Hip Flexors?

Located near the top of your thighs, the hip flexors consist of a group of muscles and tendons on the front—anterior—of your hip joint, connecting your legs to your pelvis.

When contracted, your hip flexors let you raise your knees or bend at the hip.

The primary hip flexor muscles are the psoas major and the iliacus— collectively known as the iliopsoas, (usually the weakest of all of the muscles).

Other hip flexor muscles include the sartorius, tensor fascia latae, and rectus femoris.

See image.

And here’s how they look like :

The main hip flexors muscles

Source – Wikipedia

The Functions Of the Hip Flexors

The hip flexor muscles are used in every stride when walking, running, and sprinting.

These allow you to walk, run, bend kick, and swivel your hips.

Your hip flexors are contracted on every step forward.

The more miles you log in, the more you put them to work.

Some of the main functions:

  • Bringing the thighs up toward the chest.
  • Driving the knees up and down.
  • Maintaining proper running form.
  • Moving the legs from side to side and front to back.
  • Stabilizing the pelvis.

Causes of Hip Issues

The hips is just one region of the body that’s prone to tightness if you’re a runner.

Running’s repetitive nature means that you’re constantly working the hip flexors and extensors through a very small range of motion.

So it’s not surprising that hip pain from running is such a common issue.

Add to this the fact that, thanks to our sedentary lifestyle, we spend the bulk of our time sitting—roughly a third of the day.

When you spend a lot of time in a seated position, your hip flexors are kept in a shortened position more than they should be, which, in turn, makes them super tight.

This has huge negative effects on your posture, spinal stability, and gait.

Ramifications of Tightness

Tightness in the hip flexors results in an exaggerated anterior pelvic tilt.

This occurs when the arch of the lower back increases while the backside stick out more.

The tighter your hip flexors get, the more your pelvis tilts back and the more likely you’re to lean forward—as in stick out your butt and arch your back—while running.

Not only this is bad form, but can also set you up for back pain and serious injury. And you want none of that.

For more on the research conducted on hip muscle tightness and overuse injury, check the following studies:

Study 1

Study 2

Study 3

Study 4

How To Test Your Hip Flexor Flexibility

Wondering if your hips are too tight—or loose enough? Take the Thomas test.

Also known as Iliacus test or Iliopsoas Test, this test is used to measure the flexibility of the hip flexors—more specifically, that of the iliopsoas muscle group, the pectineus, Rectus Femoris, gracillus as well as the Sartorius and Tensor Fascia.

Proper form

Start by laying or sitting at the very edge of a table or bent, with the tailbone resting at the edge.

Then, roll back onto the table while pulling both knees to your chest.

This helps ensure that your lumbar spine is flat on the table and your pelvis is posteriorly rotated.

Next, hold the opposite hip in maximum flexor with the arms, while the assessed limb hang down toward the floor.

Last up, perform on both sides and compare.

Results

If your left leg lower backs, and sacrum remain flat on the table with the knee bending to 70 to 90 degrees, kudos…you don’t have tight hip flexors.

However, if one of your thighs or legs stay up drastically higher than the other, then you do have tight hips, and regular hip openning stretches are required.

Now that you know a thing or two about the importance of hip stretches for runners, let’s get to the exercises themselves.

Top 7 Hip Stretches For Runners

Fortunately, there’s is an abundance of good hip openining stretches that you can perform at home to decrease tightness, relieve pain, and increase mobility in your hips.

You won’t need to join a gym, buy a lot of expensive equipment or even leave the comfort of your home to perform the following hip flexors exercises.

Enjoy!

Hip Stretch for Runner – 1. Pigeon

Also known as Eka pada rajakapotasana, this is a famous yoga pose, and one of the most effective hip flexors stretches, especially the hip abductors.

Proper Form

Begin by sitting with your right knee bent and left leg stretched behind you.

Next, while making sure that your left hip is always pointing toward the mat, drag your right heel toward your left hip.

Then rest your hands on your right thigh or your hips, then walk your hands out in front of you, and lower your hips down toward the floor over your right knee.

Hold the pose for 30 seconds to one minute.

Be sure to breathe into any area of discomfort or tension.

Repeat on the other side.

Hip Stretch for Runner – 2. Lunge Hip Flexor Stretch

One of the best best hip stretches for runners that  not only targets most of the muscles in the hips, but it’s also ideal for stretching the glutes, hamstrings, and quadriceps.

Proper Form

Assume a lunge position with your right knee forward.

Next, drop your left knee to the ground, and place your hands on your right knee or the floor under your shoulders, according to your flexibility level.

Be sure to keep your upper body tall, and core engaged the entire time.

Then, while keeping your front knee directly above your ankle, hold the position for 30 seconds to one minute, and feel the stretch in your left hip flexor.

Change sides and repeat.

Hip Stretch for Runner – 3. Happy Baby

Also known as Ananda Balasana in the yogic circles, this relaxing hip stretch also targets the lower back and the hamstrings.

Proper Form

Lay flat on your back with both knees bent while gently holding the outside edges of your feet with your hands.

Next, while keeping your arms on the outside of your legs, press both knees to the ground below your armpits.

Feel free to rock lightly from side to side if that feels good.

Hold the pose for at least one minute, then move to the next stretch.

Hip Stretch for Runner – 4. Butterfly

A powerful hip opener that also stretches the glutes and the inner thighs.

Proper Form

Assume a cross-legged seated position with the soles of the feet pressed together.

Next, while grabbing your ankles, lengthen your spine upward,  draw your belly button inward then slowly fold forward from your hips with a deep exhale.

Focus on your inner thighs and be sure to breathe into that area to release any tension or discomfort.

For more stretch, feel free to crawl your hands forward away from your body.

Hold the pose for one minute then slowly release and move to the next stretch.

Hip Stretch for Runner – 5. Extended Wide Squat

Not only this hip opening stretch is ideal for the hip abductors, but also increase mobility in the lower back, hamstrings, and glutes.

Proper Form

Assume a standing position, with the feet slightly wider than your hips, toes pointing out so that hips are open.

Next, while keeping your back flat and core engaged, slowly bend your knees and lower your hips toward the floor.

For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees.

Hold the pose for 30 seconds to one minute then slowly release back to standing position.

Hip Stretch for Runner – 6. Frog Hip Stretch

This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin.

If you have any recent leg, hip or knee injury, be careful with this one.

Proper Form

This is one of my favorite hip flexor stretches.

Assume an all fours position with hands and knee in a tabletop position, then bring your forearms onto the mat or a yoga block.

Next, slowly slide both knees away from your body and widen them out as far as possible as you lower your chest and hips toward the floor.

Hold the position for one to two minutes then slowly release it and move to the next stretch.

Hip Stretch for Runner – 7. Standing Wide-Legged Split

This stretch will not only target your hips but also opens up your inner thighs and hamstrings.

Proper Form

Begin by sitting up tall with the feet three to four feet apart, heels a bit wider than the toes.

Next, while keeping the soles of your feet flat on the floor and torso long,  fold forward from the hips and place your hands on a yoga block or mat right below your shoulders.

Hold the pose for 30 seconds to one minute.

If your flexibility allows it, feel free to lower onto forearms for a deeper hips stretch.

hip flexor stretches for runners

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Top 7 Hip Stretches For Runners – The Conclusion

There you have it!

The above hip flexor stretches for runners are all you need for to open your hip flexors and keep flexible for the long haul.

Just make sure to do them on a regular basis. The rest is just detail.