Cross Training For Runners

Ready to transform your running experience and unlock new levels of performance? You’ve arrived at the starting line of a journey that could redefine your running game.

Picture this: You, gliding effortlessly through your favorite running route, feeling stronger, faster, and more resilient with every stride. The finish line is in sight, and it’s not just about the destination; it’s about the exhilarating journey you’re about to embark upon.

Welcome to the world of strength training – a game-changer for runners seeking to go the extra mile (literally) and shield themselves from the nagging specter of injuries. While logging quality miles on the road remains paramount, this isn’t your ordinary training regimen. It’s your secret weapon to becoming the best runner you can be.

Today, we’re diving deep into the realm where lifting weights and building strength collide with the art of running. You’ll discover how this dynamic duo can enhance your performance, prevent injuries, and pave the way to a stronger, more resilient you.

What’s the best part? Each one of my claims will be supported by relevant research, helping drive home the importance of strength training for runners.

Ready? Let’s get started.

What is Strength Training?

Let’s dive into the world of strength training, also known as weight lifting. It’s not just about hoisting weights; it’s a journey that involves pushing your limits against various forces like gravity, elastic bands, dumbbells, or weight machines.

But what’s happening under the hood, at the cellular level, is where the magic truly begins.

When you embrace strength training, you’re embarking on a path that can transform your body in remarkable ways.

Picture this: enhanced muscular strength and power, fortified tendons, denser bones, improved joint mobility, stability like never before, and a boost in endurance. Sounds like a superhero’s checklist, doesn’t it?

Now, you might wonder, why should I care about all of this? Well, here’s the exciting part: all these superhuman upgrades aren’t just for show. They play a pivotal role in safeguarding your body from injuries and supercharging your athletic performance.

But hey, don’t just take my word for it – let’s look at some of the benefits of strength training for runners that are backed by real science—not just anecdotes.

1. Improve Muscle Strength

If you’ve ever faced an overuse injury, chances are you’ve crossed paths with this culprit, and here’s why it’s such a big deal.

Running, as awesome as it is, can be a repetitive affair. When you’re clocking those miles, certain muscle groups get more love while others lag behind. Over time, this imbalance can set the stage for trouble – it’s like having a superhero with one super-strong arm and the other, well, not so super.

Here’s the kicker – when one muscle group gets used less, it can become weaker than its counterpart. Think of it as an uneven tug of war between muscles. This imbalance isn’t just a minor hiccup; it’s often the spark that ignites overuse injuries. And trust me, you don’t want those.

But here’s the twist in the tale. The muscle that’s working overtime, the stronger one, can actually rub salt in the wound. Its maximal contractions might irritate its weaker counterpart, all because it can’t play fair and counterbalance the force.

But here’s where the good news comes in. Enter strength training, the hero we’ve all been waiting for. With a well-crafted, balanced strength training plan, you can tip the scales in your favor. It’s like the ultimate muscle harmonizer.

The Research

Study I

Research Paper: “Effects of Resistance Training on Skeletal Muscle Strength in Older Adults: A Systematic Review and Meta-Analysis” by Peterson et al. (2011).

While focusing on older adults, this study conducts a systematic review and meta-analysis to investigate the effects of resistance training on skeletal muscle strength. It suggests that resistance training can address muscle imbalances, a critical consideration for runners.

Study II

“Effects of Resistance Training on Endurance Capacity and Muscle Strength in Young Endurance Athletes” by Støren et al. (2008)

This study explores how resistance training influences endurance capacity and muscle strength in young athletes, not limited to runners. It provides insights into how strength training can complement endurance training in various sports.

Study III

“Effects of Strength Training on Physical Function: Influence on Endurance, Strength, Recovery, and Injury Prevention” by Kraemer et al. (2019)

This comprehensive review discusses the broader effects of strength training on physical function, including its influence on endurance, strength, recovery, and injury prevention. It emphasizes the multidimensional benefits of strength training for athletes.

Study IV

“Resistance Training and Elite Young Athletes” by Moran et al. (2017)

This study examines the role of resistance training in the development of elite young athletes across different sports. It discusses how strength training contributes to athletic performance and injury prevention in a broader athletic context.

2. Improve Running Economy

Running economy isn’t just a fancy term; it’s the secret sauce that can take you further and faster than you ever thought possible.

Picture this: with each stride, your body is a finely-tuned machine, burning up oxygen to keep you going. Now, if you’re looking to outperform your personal best, here’s where running economy steps in. It’s all about using that precious oxygen more efficiently at different running paces. Why is this crucial? Because the better your running economy, the farther and faster you can run without hitting that dreaded wall.

But hey, I get it; you might be thinking, “Why should I believe this?” Fair enough! Let’s turn to the research, shall we?

Numerous studies have uncovered a fascinating truth: runners with better running economy are like energy-saving champions during their training and races. They can go the distance while using their energy with laser-like precision. And what’s the link between this and strength training, you ask?

Well, it turns out that strength training is your secret weapon to supercharge your running economy. Whether you’re lifting weights or diving into bodyweight exercises like box jumps and frog hops, you’re tapping into a wellspring of power that can catapult your running to new heights.

Here’s the science behind it: strength training boosts your body’s ability to harness elastic energy. Think of it as a slingshot for your muscles. When you push off the ground, that stored energy propels you forward with less muscle effort. Translation: you can cover more ground with less struggle.

The Research:

Study I:

Research Paper: “Effects of Strength Training on Running Economy in Highly Trained Runners” by Ronnestad et al. (2008).

This study examines the impact of strength training on the running economy of highly trained runners. It investigates whether incorporating strength training into their training regimen leads to more efficient use of energy during running, potentially resulting in improved performance.

Study II:

“Strength Training Improves Running Economy in Recreational Marathon Runners” by Aagaard et al. (2011)

This research focuses on recreational marathon runners and investigates the impact of strength training on running economy. It highlights how strength training can benefit runners of varying levels, not just elite athletes.

3. Improved Bone Density

Now, you might be wondering, why should I care about bone density? Well, here’s the scoop.

Research has spoken loud and clear: engaging in weight-bearing activities is the gold standard for boosting bone density. Think of your bones as the foundation of your running career. The stronger that foundation, the less likely you are to face the nemesis of many runners – stress fractures.

Now, you might ask, what’s one of the best weight-bearing activities out there? You guessed it – lifting weights. When you lift, you’re not just defying gravity; you’re taking on resistance head-on. It’s like a battle, where your muscles and bones are the heroes.

So, why is this so important? Stress fractures, those pesky and notorious injuries, are like a runner’s worst nightmare. They can pop up out of nowhere and put a pause on your running goals. But here’s the silver lining – by improving your bone density through weightlifting, you’re effectively fortifying your bones.

Picture this: your bones become stronger, tougher, and more resilient because they have to support the extra load you’re throwing at them. It’s like giving them a workout of their own. The result? You’re not just reducing the risk of stress fractures; you’re paving the way for a longer, injury-resistant running career.

The Research

Research Paper: “The Effects of Weight-Bearing Exercise on Bone Mineral Density: A Systematic Review and Meta-Analysis of Randomized Controlled Trials” by Howe et al. (2011).

This meta-analysis systematically reviews randomized controlled trials to assess the effects of weight-bearing exercises, such as weightlifting, on bone mineral density. It provides insights into how weight-bearing exercises can enhance bone density and reduce the risk of stress fractures.

4. Improve Core Strength

Let’s uncover a running secret that might surprise you: your core is the unsung hero, the very bedrock of your running prowess. It’s not just about those flashy leg muscles; your core plays a pivotal role in your every stride.

Don’t just take my word for it; there’s an army of research backing this up. Multiple studies have made it crystal clear that a strong core is the golden ticket to better running performance and a lower injury rate.

Now, here’s where the magic happens. When you dive into core-specific exercises as part of your strength training routine, you’re essentially laying the foundation for reliable core stability and strength. It’s like building a fortress of power deep within your body.

Now, what exactly makes up this core we’re talking about? It’s a powerhouse team that includes your abdominals, your glutes, the lower back, and those often-underestimated hips. Together, they form an unbeatable alliance.

Why does this matter for you as a runner? Well, here’s the deal: a robust core means that extra stress won’t end up in the wrong places, like your lower back or lower body, causing pain and injury.

Research

Research Paper: “The Effect of Core Training on Distal Limb Strength: A Systematic Review and Meta-Analysis” by Behm et al. (2016).

This study conducts a systematic review and meta-analysis to explore how core training impacts distal limb strength. It provides insights into the relationship between core training and overall strength, which is essential for runners, especially in terms of injury prevention.

5. Improve Form & Posture

Are you familiar with the frustration of struggling to maintain proper form during those grueling long runs? If so, you’re not alone. It’s a challenge that many runners face, but there’s a solution that might surprise you – building stronger muscles.

You see when you’re out there logging those miles, it’s not just your lungs that bear the brunt of the effort. Your muscles, too, take a beating, and that can have a major impact on your form and posture.

But here’s the silver lining: by embracing total-body strength training, you’re not just working on your biceps or quads; you’re strengthening the entire ensemble. It’s like giving your body a suit of armor that can withstand the extra load and fatigue that often accompany long runs.

And here’s why this is such a game-changer: when your muscles are strong and well-conditioned, they become your allies in the battle against fatigue. They help you maintain that proper posture and technique, even when your body is screaming at you to stop.

Picture this: as you cruise through those long runs, your form remains impeccable, your posture stays on point, and you’re moving with an efficiency that’s nothing short of remarkable. This isn’t just a matter of aesthetics; it’s about making every stride count.

Research

Study I

“Strength Training in Endurance Athletes: A Theoretical and Empirical Perspective” by Mikkola et al. (2011)

This paper provides a theoretical and empirical perspective on the incorporation of strength training in endurance athletes’ training programs. It discusses the potential benefits of strength training for improving endurance performance across various endurance sports.

Study II

Research Paper: “Effects of Strength Training on Running Performance in Female Endurance Athletes” by Beattie et al. (2017).

This study investigates the effects of strength training on running performance, with a focus on female endurance athletes. It examines how strength training can positively influence various aspects of running performance, including form and posture.

Imagine starting your day with a burst of energy, feeling the pavement beneath your feet, and savoring the solitude as your worries melt away with each stride. That’s the beauty of running – a workout that not only boosts your physical well-being but also serves as a sanctuary for your mental health.

But here’s the catch: with the whirlwind pace of modern life, finding time for a run can be as elusive as catching a shooting star.

Your schedule is packed, your to-do list is never-ending, and running feels like a distant dream.

So, how do you make it happen?

How do you fit the joy of running into your bustling life without sacrificing your sanity?

In this article, I’m not just going to preach the benefits of running – you already know them – but we’re going to dive into the nitty-gritty of how to make it a reality.

From setting realistic goals to prioritizing sleep and everything in between, today I’m going to share with you the keys to unlock a fitter, happier you.

Ready to hit the ground running? Let’s go!

Set Realistic Goals

Running without a goal can still be enjoyable, but setting specific running goals can provide structure, motivation, and a sense of accomplishment.

However, it’s essential to make these goals realistic to avoid frustration and ensure long-term success in your running journey.

Here’s how to set and maintain achievable running goals:

• Be Realistic: It’s crucial to set goals that align with your current fitness level, experience, and time availability. Be honest with yourself about your abilities and constraints. For example, if you currently average a 10-minute mile, aiming for an 8-minute mile in a week may not be feasible. Instead, consider gradual improvements over a more extended period.
• Consider Specificity: Make your running goals specific and measurable. Instead of a vague goal like “run faster,” aim for “reduce my mile pace by 30 seconds in three months.” Specific goals allow you to track progress more effectively.
• Set Short-Term and Long-Term Goals: Break your running journey into short-term and long-term goals. Short-term goals can be achieved in weeks or months, while long-term goals may take several months to years. Short-term goals can serve as stepping stones toward your long-term objectives.

Set Running Times

Finding the time to run and integrating it into your daily schedule is essential for maintaining a consistent running routine.

Here are some practical strategies to help you prioritize and make time for running:

• Schedule It Like a Non-Negotiable: Treat your running time as a crucial appointment, just like a work meeting or a social event. Block out specific time slots for running in your calendar and commit to them. Avoid scheduling other activities that can conflict with your running time.
• Set Reminders and Alarms:  Use technology to your advantage by setting reminders and alarms. You can schedule workout alarms on your phone or smartwatch to prompt you to start your run. If you run in the morning, consider setting your alarm clock earlier to accommodate your workout.
• Find Your Ideal Running Time:  Identify the time of day that works best for you. Some people prefer running in the morning to kickstart their day, while others find evening runs more energizing. Choose a time that aligns with your natural energy levels and daily routine.
• Plan Your Week in Advance: Take a few minutes each week to plan your running schedule. Determine which days you’ll run and for how long. Having a weekly plan in place makes it easier to stick to your routine.

Prioritize Sleep

Sleep is a crucial component of any successful running regimen. It directly impacts your energy levels, motivation, recovery, and overall well-being.

Here are some tips to help you prioritize and improve your sleep for better running performance:

• Set a Consistent Sleep Schedule: Establish a regular sleep routine by going to bed and waking up at the same times each day, even on weekends. Consistency helps regulate your body’s internal clock and improves sleep quality.
• Determine Your Ideal Sleep Duration: Ensure you get enough sleep to feel on top throughout the day. While individual sleep needs vary, most adults require 7-9 hours of sleep per night.
• Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime to signal your body that it’s time to wind down. This can include reading a book, practicing relaxation techniques, or taking a warm bath.
• Optimize Your Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows that support your sleeping style. Block out external noise with white noise machines or earplugs if needed.
• Limit Screen Time Before Bed: Avoid screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted from screens can interfere with your body’s production of melatonin, a hormone that regulates sleep.

Know When to Rest

Rest is a critical but often overlooked aspect of a successful running routine. It’s essential for preventing injuries, aiding recovery, and ensuring long-term progress. Here are some key reasons why knowing when to rest is vital for runners:

• Injury Prevention: Running through pain or discomfort can lead to overuse injuries, such as shin splints, stress fractures, or plantar fasciitis. Recognizing and addressing minor aches and pains early by taking a rest day can prevent them from developing into more serious injuries.
• Muscle Recovery: Rest allows your muscles to repair and recover. During a run, especially intense or long-distance ones, tiny muscle fibers break down. Rest days give your muscles time to rebuild, becoming stronger and more resilient in the process.
• Improved Performance: Rest is essential for peak performance. Without adequate recovery, your workouts may become less effective, and you may not see the improvements in speed, endurance, or strength that you desire.

Run to or From Work

Incorporating running into your daily commute can be a game-changer for busy individuals looking to maintain a consistent running routine. It not only saves time but also helps you stay active and reduce the environmental impact of your commute.

Here’s how to make running to or from work a practical and enjoyable part of your daily routine:

• Plan Your Route: Determine the most suitable route for your running commute. Consider factors like distance, terrain, safety, and scenery. Opt for routes with sidewalks, pedestrian paths, or dedicated running trails whenever possible.
• Timing Is Key: Plan your running commute to fit your schedule. Assess the distance and your running pace to ensure you have enough time for a comfortable run and post-run activities (showering, changing, etc.). If you’re new to running to work, start with shorter distances and gradually increase them.
• Pack Smart: Prepare your work essentials the night before so you can travel light. Use a running backpack or waist belt to carry your work attire, shoes, and any personal items. Invest in moisture-wicking running gear to stay comfortable during your commute.
• Personal Hygiene: If your workplace doesn’t have shower facilities, consider using body wipes, a change of clothes, and dry shampoo to freshen up after your run. Keep a spare set of essential toiletries at work for convenience.

Use Runs to Think:

Running isn’t just about physical fitness; it’s also an opportunity for mental clarity, creativity, and personal reflection. By embracing mindful running, you can make your runs more purposeful and use them as a time for productive thinking. Here’s how to turn your runs into moments of contemplation and mental clarity:

• Set a Purposeful Intention: Before you start your run, decide on a specific topic, question, or problem you want to contemplate during your workout. It could be work-related, a personal goal, or simply a matter you want to reflect on.
• Disconnect from Distractions: Leave your phone, headphones, and other distractions at home or in your pocket. Focus on the rhythm of your breath and the sound of your footsteps. This detachment from technology encourages deep thinking.
• Mindful Breathing: Use your breath as a focal point for mindfulness. Pay attention to each inhale and exhale. Counting breaths or practicing deep, controlled breathing can help calm your mind and enhance concentration.

Understand the Sacrifice

If your life is extremely busy, try to accept sooner rather than later the fact that you will need to sacrifice something. It can either be running, and the speed at which you progress, or it can be another part of your life.

You may need to wake up earlier to go for a run. You may need to miss out on watching a TV show as soon as it premiers on Netflix. You may need to eat different kinds of meals to fuel your runs better.

Be clear about what you want your runs to achieve and what you are willing to sacrifice for them. When you accept it, it will be much easier to both find the time and the willpower to put your running shoes on.

Fitting Running into a Busy Schedule – Wrapping Up

As the saying goes, if you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse. If running is your preferred form of exercise, don’t let your busy lifestyle prevent you from pursuing it.

Ever wondered how you stack up when it comes to your physical fitness? I’ve got you covered with not one, not two, but a dozen fitness assessments that’ll give you a real-deal snapshot of your fitness game

Let’s break it down: Fitness isn’t just about how many miles you can run or how much iron you can pump; it’s a finely tuned orchestra of various physical abilities.

We’re talking cardiovascular endurance, muscular endurance, muscular strength, flexibility (we all want to touch our toes, right?), and the nitty-gritty of body composition.

So, why these tests? Because they’re the ultimate litmus test for your fitness journey.

These assessments aren’t just about numbers; they’re your starting point. Whether you’re on a quest to conquer a marathon, reach peak athletic performance, or simply boost your overall fitness, these scores are your trusty compass.

Ready to lace up those sneakers and dive into this fitness adventure? Let’s get started!

Speed and Anaerobic Power

Whether your main running goal is to qualify for the Boston Marathon or finish a 5K run in less than 30 minutes, speed is of vital importance.

After all, every runner wants to run faster

As a runner, testing your speed is a no-brainer.

Nonetheless, if you have never tested your speed, you can’t really know how fast you are.

Here is a test that can help.

1. 200-Meter Sprint

If you’re ready to unleash your inner sprinter and want to measure your explosive power, the 200-meter sprint test is an excellent way to do it. Here’s how to go about it:

The Test Procedure

Warm-Up: Begin with a thorough 5-minute warm-up. This can include light jogging, dynamic stretches, and mobility exercises to prepare your muscles and joints for action.

Progressive Sprints: After the warm-up, start with a series of sprints, gradually increasing your speed with each round. This helps you transition into the all-out effort of the 200-meter sprint.

All-Out Sprint: When you feel sufficiently warmed up and ready, set a stopwatch or have a partner time you. Sprint 200 meters with maximum effort. This means giving it everything you’ve got from start to finish.

Scoring: How Fast Are You?

Your time in the 200-meter sprint can provide insight into your explosive speed and anaerobic power. Here’s how to interpret your performance:

• More than 50 seconds: This indicates a relatively poor performance in terms of explosive speed.
• 40 to 50 seconds: Considered average, but there’s room for improvement.
• 25 to 40 seconds: A time in this range is good and shows a solid level of sprinting ability.
• Less than 25 seconds: An excellent time, demonstrating outstanding explosive speed.

Beyond Speed: Endurance Matters

While the 200-meter sprint assesses your burst of speed, remember that being a well-rounded runner isn’t just about quick bursts. Endurance plays a significant role in your overall performance and stamina.

To excel as a runner, it’s crucial to incorporate endurance training into your regimen. This might include longer runs, interval training, and a focus on cardiovascular conditioning to complement your sprinting prowess.

2. Two-Mile Run

For those looking to gauge their endurance and aerobic capacity, the two-mile run test is a classic and reliable choice. Let’s break it down:

The Test Procedure

Warm-Up: Always begin with a thorough warm-up. This should include light jogging to raise your heart rate, dynamic stretches to loosen up your muscles, and mobility exercises to ensure your joints are ready for action.

The Run: Once properly warmed up, head to a track (a standard 400-meter track is ideal) or any measured course. Your goal is to run two miles (approximately eight laps on a standard track) as fast as you can.

Scoring: What’s Your Pace?

Your time for the two-mile run can provide valuable insight into your endurance and cardiovascular fitness. Here’s how to interpret your performance:

• More than 20 minutes: This suggests that your endurance could use improvement and may be considered poor in terms of aerobic capacity.
• 15 to 20 minutes: An average time that shows a decent level of endurance, but there’s room for enhancement.
• 12 to 15 minutes: A time in this range is good and indicates a solid level of aerobic fitness.
• Less than 12 minutes: An excellent time, demonstrating exceptional endurance and cardiovascular fitness.

Why Endurance Matters

While sprint tests like the 200-meter dash assess your explosive speed, the two-mile run focuses on a different aspect of your running capability – your ability to sustain effort over a longer distance.

Endurance is a key component for distance runners and crucial for achieving and maintaining a consistent pace during longer races.

Upper Body Strength

When it comes to running, we often focus on the legs but don’t overlook the importance of upper body strength. A strong upper body contributes to better posture, running form, and overall running economy. Here are two simple tests to assess your upper body strength:

3. Push-Ups Test: Building Upper Body Endurance

Test It: Begin with a proper warm-up that includes dynamic upper-body stretches. Then, get into a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest to the ground and push back up.

Perform as many push-ups as you can with proper form—keep your back straight and legs fully extended throughout the exercise.

Score It:

• 10 or less: This indicates that there’s room for improvement in your upper body endurance.
• 15 to 30: A decent score, showing an average level of upper body strength.
• 30 to 40: A good score, indicating solid upper body strength.

4. Pull-Up Test: Unleash Your Upper Body Power

Test It: For this test, you’ll need a pull-up bar. Grab the bar using an underhand grip, with your palms facing your body, and your arms fully extended. Hang from the bar, then pull your body up until your chin is above the top of the bar. Do as many pull-ups as possible with good form.

Score It:

• Six or fewer: This suggests that you may want to work on your upper body strength.
• 6 to 12: An average score indicating a moderate level of upper body power.
• 12 to 20: A good score, reflecting strong upper body strength.
• 20 and more: An excellent score, showing exceptional upper body strength.

5. Bench Press

The bench press is a classic exercise that targets the muscles of your chest, shoulders, and triceps. It’s not just about building muscle; it’s also a measure of your upper body strength.

Let’s break down the bench press test:

The Test Procedure

Test It: To perform the bench press test, you’ll need access to a bench press machine and a barbell. Here’s how it works:

Begin by getting into the bench press machine. Keep your feet planted firmly on the ground and engage your core throughout the exercise.

Lower the barbell down until it reaches your mid-chest. Pause briefly at the bottom, then push the barbell back up to the starting position.

Perform this motion for one repetition.

Score It:

Calculate your score by dividing the maximum one-rep bench press weight you can lift by your body weight.

Scoring Guide

• Less than 1.0: This score suggests that you may want to work on your upper body strength, specifically in the bench press exercise.
• to 1.50 bodyweight: Falling into this range is a good sign and indicates solid upper body strength relative to your body weight.
• 5 or more: An excellent score! This indicates that you have exceptional upper body strength, lifting more than one and a half times your body weight in the bench press.

Core Strength

A strong core is your secret weapon for improved running performance and injury prevention. Your core muscles, including the upper and lower abs, obliques, and glutes, play a pivotal role in maintaining good running form. Let’s put your core power to the test with two effective exercises:

6. Crunches: Core Endurance Test

Test It: To perform crunches, follow these steps:

Lie on your back with your knees bent and feet flat on the floor, keeping your heels touching.

Place your hands behind your head with your elbows out. Engage your core muscles and lift your upper body off the ground, aiming to touch your elbows to your knees.

Do as many crunches as you can in one minute while maintaining good form.

Score It:

Interpret your score based on the number of crunches you complete in one minute.

• 15 or fewer: This score indicates that you may want to focus on improving your core endurance.
• 15 to 30: Falling into this range is considered average and signifies a moderate level of core endurance.
• 30 to 50: A score in this range is good, reflecting solid core endurance.
• 50 and more: An excellent score! It suggests that you have exceptional core endurance.

7. The Plank: Core Stability Challenge

The plank is a fantastic exercise for assessing your core stability. Here’s how to do it:

Assume a plank position with your forearms resting firmly on a mat, legs extended, and core activated.

Keep your body in a straight line from head to ankles.

Hold the plank as long as you can while maintaining good form.

Score It:

Your score is determined by the duration you can hold the plank with proper form.

• Less than one minute: This score suggests that you may need to work on building core stability.
• One to two minutes: An average score that indicates a decent level of core stability.
• Two to three minutes: A good score, signifying strong core stability.
• More than three minutes: An excellent score! It means you have exceptional core stability.

Why Core Strength Matters for Runners

Core strength is the foundation of a strong, stable running form. It helps you maintain proper posture, balance, and control throughout your runs, reducing the risk of injuries and improving overall performance.

Lower Body Strength and Endurance

Strong and balanced lower body muscles are essential for runners. They not only propel you forward but also help prevent overuse injuries. Let’s assess your lower body strength and endurance with a classic exercise – the bodyweight squat:

8. Bodyweight Squat: Lower Body Endurance Test

To perform bodyweight squats, follow these steps:

Assume a shoulder-width stance, with your feet about hip-width apart. Keep your back straight and your knees tracking behind your toes throughout the exercise.

Perform as many squats as you can in three minutes while maintaining good form.

Score It:

Determine your score based on the number of squats completed in three minutes.

Scoring Guide for Bodyweight Squats

• Less than 50: This score suggests that you may need to work on your lower body endurance.
• 50 to 100: Falling into this range is considered average and indicates a moderate level of lower body endurance.
• 100 to 200: A score in this range is good, reflecting strong lower body endurance.
• 200 and more: An excellent score! It means you have exceptional lower body endurance.

Flexibility and Mobility: Unlock Your Running Potential

Runners often struggle with tight hamstrings and calves, which can lead to overuse injuries like Runner’s Knee and ITB syndrome. To assess your flexibility and mobility, let’s go through three tests:

9. Test 1: Hamstring Flexibility

Test It: Sit on the floor with one leg extended straight and the other leg bent so that the sole of your foot touches the inner thigh of the extended leg. Reach forward toward your toes while keeping your back straight.

Score It:

Interpret your score based on how close you can reach to your toes without straining.

Scoring Guide for Hamstring Flexibility

• Not able to touch your toes: This may indicate limited hamstring flexibility.
• Able to touch your toes with fingertips: A moderate level of hamstring flexibility.
• Able to touch your toes with palms: Good hamstring flexibility.
• Able to reach beyond your toes: Excellent hamstring flexibility.

10. Test 2: Calf Flexibility

Test It: Stand facing a wall with one foot forward and the other foot back. Bend the front knee while keeping the back heel on the ground. Your back leg should be straight, with the heel touching the floor.

Score It:

Your score depends on how close your heel can get to the wall without lifting off the ground.

Scoring Guide for Calf Flexibility

• Heel can’t reach the wall: Limited calf flexibility.
• Heel reaches the wall: Moderate calf flexibility.
• Heel touches the wall or gets very close: Good calf flexibility.
• Heel easily touches the wall: Excellent calf flexibility.

11. Test 3: Hip Mobility

Test It: Sit on the floor with your legs straight out in front of you. Try to reach forward toward your toes while keeping your knees straight.

Score It:

Your score is based on how close you can reach your toes without bending your knees.

Scoring Guide for Hip Mobility

• Not able to touch your toes: Limited hip mobility.
• Able to touch your toes with fingertips: Moderate hip mobility.
• Able to touch your toes with palms: Good hip mobility.
• Able to reach beyond your toes: Excellent hip mobility.7

12. Thomas Test

The goal: Assess hip flexibility, precisely in the iliopsoas and quadriceps muscles.

Thomas Test: Assessing Hip Flexibility

Test It: For the Thomas Test, you’ll need a partner:

Lie on your back at the edge of a bench or table.

Pull both knees toward your chest using your arms.

While keeping your lumbar spine flat on the bench, lower your right leg toward the bench, letting it hang freely.

Have your partner measure where your right leg hangs.

Repeat the test with your left leg.

Score It:

Interpret your score based on how your leg positions during the test:

• Your leg touches the bench: Good hip flexibility.
• The back of your leg is slightly off the surface: Average flexibility, indicating tight hip flexors.
• Your upper thigh won’t get parallel with the bench: Poor flexibility.

13. Sit and Reach Test: Evaluating Hamstring and Lower Back Flexibility

Test It: Perform the sit and reach test as follows:

Sit on the floor with your legs extended straight ahead. Keep your knees locked and pressed to the floor.

Reach as far as you can toward or beyond your toes without rounding your back. Hold the position for at least three seconds and note how far down you can reach.

Score It:

• You can easily reach and grab your toes: Good flexibility.
• You can grab your ankles or shins: Average flexibility.
• You can only grab your knees: Poor flexibility.

14.  Depth Squat Test: Mobility and Stability Assessment

Test It: The depth squat test assesses the mobility, flexibility, and stability of your lower body:

Stand with your feet shoulder-width apart. Hold a pole or bar in both hands and straighten your arms overhead.

Drop into a deep squat while keeping your back flat and your knees tracking over your toes.

Score It:

• Ankles and heels remain in contact with the floor without any struggle: Good mobility, flexibility, and stability.
• You struggle to keep your back flat and knees tracking over your toes, but your heels remain on the ground: Average mobility and stability.
• You can’t achieve a full squat without raising your heels off the ground: Poor mobility, flexibility, and stability.

Total Body Strength and Conditioning Fitness

15. Total Body Strength and Conditioning: The CrossFit Challenge

If you’re ready to push your fitness limits and embrace a well-rounded approach to total body strength and conditioning, CrossFit might be the challenge you’re seeking. CrossFit’s philosophy revolves around non-specificity, aiming to excel in all facets of fitness. One of the quintessential CrossFit workouts is the Fran WOD (Workout of the Day):

The Fran WOD: A Test of Total Body Fitness

Test It: The Fran WOD consists of the following exercises:

• 21 thrusters (95 pounds for men, 65 pounds for women)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

Perform these exercises as quickly as possible while maintaining proper form.

Score It:

Interpret your score based on the time it takes you to complete the workout:

• 12 minutes and more: This score suggests you may need to work on your overall fitness.
• Eight to 12 minutes: Falling into this range is considered average and indicates a decent level of fitness.
• Five to eight minutes: A good score, reflecting strong total body fitness.
• Less than five minutes: An excellent score! It signifies exceptional total body fitness.

Body composition

16. The waist-to-hip ratio

Determining your body composition is crucial for understanding your overall health and fitness. One effective way to assess body composition is by measuring the waist-to-hip ratio. Here’s how to do it:

Measuring Your Waist-to-Hip Ratio

Test It: To measure your waist-to-hip ratio, follow these steps:

Get a measuring tape. Measure your waist at the narrowest point, usually just above the navel. Then measure your hips at the widest part of your buttocks.

Score It:

Calculate your waist-to-hip ratio by dividing your waist circumference by your hip circumference.

Interpreting the Results for Men

• 96 or higher: This ratio is considered poor and may indicate a higher risk of health issues related to body composition.
• 90 to 0.96: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio.
• 83 to 0.89: A ratio in this range is considered good and suggests a healthier body composition.
• 82 or less: An excellent waist-to-hip ratio, indicating a favorable body composition.

Interpreting the Results for Women

• 86 or higher: This ratio is considered poor for women and may suggest a higher risk of health concerns related to body composition.
• 80 to 0.86: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio for women.
• 73 to 0.79: A ratio in this range is considered good and reflects a healthier body composition.
• 72 or less: An excellent waist-to-hip ratio, indicating a favorable body composition for women.

Understanding the Importance of Waist-to-Hip Ratio

Your waist-to-hip ratio provides valuable insights into your body composition and overall health. Maintaining a lower ratio, whether you’re a man or a woman, is associated with reduced health risks related to body fat distribution, such as cardiovascular diseases and metabolic disorders.

Monitoring your waist-to-hip ratio can be a useful tool in achieving and maintaining a healthy body composition. It’s important to remember that body composition assessments like this one should be part of a comprehensive approach to health and fitness. Combining a balanced diet, regular exercise, and a holistic understanding of your body can help you achieve your fitness goals and maintain optimal health.

How Fit Are You Really?  – The Conclusion

Here you have it!

The above fitness tests can shed light on how fit you are. So take them as soon as you can and keep track of your progress. That’s how you will improve.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below

David D

In our fast-paced modern world, terms like ‘fitness’ and ‘health’ are often used interchangeably.

We hear them on the news, read about them in magazines, and even use them in our daily conversations.

At a glance, they might seem synonymous, reflecting a state of well-being. However, diving deeper, one realizes that while these concepts intersect in many ways, they are distinct entities.

Would you like to get the full scope on the difference between the two? Then you’re in the right place.

In this article, I’ll dive deep into the main differences between fitness and health and teach you one or two about how to get the most out of both worlds.

Sounds great?

Let’s get started.

Fitness Demystified

At its core, fitness revolves around the body’s ability and efficiency to carry out physical activities. Whether it’s sprinting, swimming, weightlifting, or just daily chores, fitness measures how well our muscles, lungs, and heart work in tandem to accomplish physical tasks.

Think of it as the body’s performance metric.

If you’re fit, you can run faster, lift more, jump higher, and endure longer. It’s the body’s physical prowess and readiness for action.

How Do We Measure Fitness?

To put it simply, there isn’t a single yardstick that fits all. Fitness is multi-faceted:

• Agility: How nimble-footed are you?
• Speed: How quickly can you run that 100m sprint?
• Strength: How much can you deadlift or bench press?
• Explosive Power: How high can you jump or how hard can you punch?
• Mobility: How well can your joints move?
• Cardiovascular Conditioning and Endurance: How long can you run without losing breath?

Sport-Specific Fitness

Here’s where the plot thickens. Being a top-tier runner doesn’t automatically qualify you to be an excellent swimmer or a pro basketball player. Different sports and activities demand unique fitness attributes.

Consider this:

• Runners: Need exceptional cardiovascular endurance to keep going mile after mile.
• MMA Fighters: Require a blend of strength, agility, explosive power, and cardiovascular fitness.
• Mountain Bikers Need leg strength, balance, and endurance to tackle those tricky terrains.

Cross-Training: Blurring the Lines

While it’s true that specific training will optimize performance in a particular sport, it doesn’t mean you can’t benefit from other forms of exercise.

Cross-training can provide variety, reduce the risk of overuse injuries, and improve overall fitness. A runner lifting weights might improve their leg strength and endurance, making those uphill climbs a tad easier.

Tests and Benchmarks for Runners:

Understanding one’s current fitness level is not just about measuring how fast or how far one can run. It’s about gauging where you stand today so you can set realistic goals for tomorrow.

Assessing your fitness helps in optimizing training regimens, preventing injuries, and tracking progress over time.

Here are a few to test your physical fitness and know where you’re currently standing.

• VO2 Max Test: As previously mentioned, this test measures the maximum volume of oxygen you can use during intense exercise. It’s an excellent indicator of cardiovascular fitness.
• 1-Mile Run Test: A simple yet effective way to assess your cardiovascular fitness. You run a mile as fast as you can, and your time gives an insight into your aerobic fitness level.
• 400-Meter Dash: This test assesses your anaerobic capacity, which is vital for sprinters or those looking to improve their finishing kicks in longer races.
• Lactic Threshold Test: Determines the exercise intensity at which lactate starts to accumulate in your bloodstream faster than your body can remove it. This threshold can be crucial for setting training paces.
• Vertical Jump Test: While primarily used for other sports, a vertical jump can provide insights into a runner’s power and strength, which is especially valuable for trail runners who tackle steep terrains.
• Flexibility Tests: Incorporate the sit-and-reach test to measure the flexibility of your lower back and hamstrings. Good flexibility can improve stride length and reduce injury risk.
• Strength Tests: Simple bodyweight exercises like push-ups, squats, and lunges can be used to gauge muscular strength and endurance. Stronger muscles support better running form and endurance.
• Resting Heart Rate (RHR): A lower RHR often indicates better cardiovascular fitness and recovery. Monitoring changes over time can also highlight if you’re overtraining or if other health issues might be present.
• Gait Analysis: While this might require specialist equipment or professionals, understanding your running form can help in selecting the right shoes, improving efficiency, and reducing injury risk.

Fitness as it Relates To Health

While there’s no denying that physical fitness plays a pivotal role in health, it doesn’t encompass it entirely.

Imagine this: An elite athlete who trains rigorously but struggles with mental health issues or has poor dietary habits. They’re fit, no doubt. But are they holistically healthy? Maybe not.

Let me explain more.

Health Explained

Health, on the other hand, is a more encompassing term. It’s the holistic state of physical, mental, and social well-being, and not just the absence of disease or infirmity. It’s about how you feel when you wake up in the morning, your emotional balance, the clarity of your thoughts, and how you relate to others in your community. While fitness is a component of health, being healthy means your body and mind are in harmony, and you’re free from ailments, both visible and hidden.

In simple terms, while fitness is about the body’s performance capabilities, health is the overall quality of life and well-being. You might be able to run a marathon, but if you’re constantly stressed or battling a hidden ailment, you might be fit but not necessarily healthy.

Conversely, you might be in a state of excellent mental and emotional well-being, free from illnesses, but you may not be fit enough to climb a flight of stairs without losing your breath. Both are crucial, but they serve different aspects of our well-being.

The Holistic View: Endorsed by WHO

As highlighted, the World Health Organization goes beyond the traditional notion of health. It emphasizes the importance of well-being in all areas of life, not just in the absence of disease or infirmity. This broader and more comprehensive perspective is a testament to how evolved our understanding of health has become.

I couldn’t agree more.

Measuring Health

When we talk about health, the metrics might sound clinical and detached, but they give us a clear picture of where we stand.

Let’s dive into understanding these metrics and the broader factors that shape our health.

• Insulin Levels: Often associated with diabetes, these levels can indicate how well your body manages sugar.
• Blood Pressure: A crucial indicator of cardiovascular health, consistently high or low blood pressure can indicate underlying conditions.
• Cholesterol Levels: There are good and bad cholesterol. Balancing them is essential for heart health.
• Oxygen Intake: Measures the efficiency of your respiratory system.
• Hormonal Metrics: An imbalance can affect everything from mood to metabolism.
• Cardiovascular Fitness: How well can your heart and lungs supply oxygen-rich blood to the muscles during sustained physical activity?
• Basic Mobility: Being able to move freely without pain or restriction indicates good joint and muscle health.
• Skin Health: Often a reflection of your overall health, as well as exposure to environmental factors.

The Main Things to Check for

Venturing into the world of running? That’s fantastic! But, as with all things, it’s crucial to ensure you’re in good shape before you begin, not only in a figurative sense but also quite literally. Here’s a handy checklist of things you should evaluate before you get started:

1. Heart Health: Are You Cardio Ready?

Your heart is the engine that’ll power your runs. Especially if you’re over 40 or have a family history of cardiovascular diseases, it’s wise to have a doctor assess your heart’s condition before you start. Remember, your heart’s health is paramount!

2. Injury Assessment: Strong Bones & Muscles

Running is a high-impact activity. Ensure your body—particularly your bones, joints, and muscles—is up for the challenge. A chat with a physical therapist can help you understand your body’s readiness and potential weak points.

3. Current Health Conditions: Running & Illness

Do you have a chronic illness, or are you currently sick? Some conditions may interfere with your ability to run, or running might exacerbate them. Always consult a physician if you have concerns.

4. Blood Pressure & Cholesterol: Two Vital Numbers

A healthy circulatory system is essential for runners. Get a reading of your blood pressure and cholesterol levels. They can be good indicators of potential cardiovascular risks.

5. Age: A Number, But An Important One

Age impacts physical resilience. While running is beneficial at any age, knowing your body’s specific needs and limitations as you age is crucial. It’s also essential for determining factors like the maximum heart rate during workouts.

6. Resting Heart Rate: A Beat of Fitness

Your heart rate when you’re completely at rest can offer insights into your overall cardiovascular health. A lower resting heart rate often signifies a more efficient heart.

7. Weight & BMI: Starting on the Right Foot

Being overweight can add strain to your joints when running. Knowing your weight and BMI can help in designing a balanced and progressive running plan that suits your body’s needs.

8. Sleep: Nature’s Recovery Tool

Sleep isn’t just about feeling rested. It plays a crucial role in muscle recovery and overall well-being. Ensure you’re clocking in those essential hours to give your body the rest it needs.

9. A Strong Support System: Your Cheer Squad

Lastly, surround yourself with a good support network. Whether it’s family, friends, or fellow runners, having people to encourage you, run with you, or even offer a listening ear can make all the difference.

The Health Assessment

Here is a long list of some of the health assessments you need to answer before you proceed to the fitness tests.

• Do you smoke?
• Do you have diabetes?
• Is your total cholesterol to HDL cholesterol ratio greater than 5 to 1?
• Do you have a history of high blood pressure?
• Do you have a history of cardiovascular problems?
• Do you have a family history of chronic diseases before the age of 50?
• Are you taking any heart-related prescription drugs?
• Do you have any chronic injury?
• Do you eat a lot of junk food?
• Do you have any joint, bone, or any other health issue that limits your mobility when performing physical activity?
• Have you had chest pain while performing physical activity?
• Are you (clinically) obese?
• Do you take any medication on a regular basis?
• Are you under a lot of stress?
• Have you had a recent surgery?
• Are you sleep deprived?
• Do you have a supporting family? Friends?
• Are you currently pregnant? Or have you given birth within the last six months?

Scoring Your Health

Your health assessment serves as a foundation to guide you into a fitness journey that is safe and effective. Your answers can provide a snapshot of your current health status and any potential risks. Here’s a scoring guide:

Your Score

Yes to 3-5 questions or more:

• Implication: You have some significant health and lifestyle concerns to address before you embark on a running program.
• Recommendation: It’s essential to consult with a healthcare professional to gain insights and advice tailored to your specific situation. They can help devise an appropriate plan to safely increase your physical activity levels. Immediate high-intensity workouts, like running, may not be suitable for you right now.

Yes to 1-2 questions:

• Implication: While your health status seems mostly stable, there are certain areas you might need to tread carefully.
• Recommendation: It might still be beneficial to discuss your intention to start running with a healthcare provider, especially if your ‘yes’ answers relate to crucial areas such as cardiovascular health or chronic injuries.

No to most or all questions:

• Implication: It appears that you’re in relatively good health and might not have major concerns preventing you from taking up running.
• Recommendation: While you may be good to start your running journey, always listen to your body. Begin gradually, allowing your body to adapt to the new physical demands. It’s also always a good idea to do a routine check-up with your healthcare provider before starting any intense workout regimen.

In the world of running and maintaining a healthy lifestyle, carbohydrates are like a runner’s best friend.

These macronutrients are the body’s preferred source of energy, providing the fuel needed to keep you going strong.

In this article, we’ll explore some of the best carb-rich foods that can sustain your energy levels and keep your body running on premium fuel.

1. Brown Rice

When it comes to healthy sources of carbohydrates, brown rice takes the spotlight.

One cup of brown rice contains approximately 45 grams of carbs. This whole grain is not only a carb powerhouse but also packs a punch in terms of nutrients.

In fact, brown rice is often considered a healthier choice than refined grains like white rice, thanks to its higher protein and fiber content, as well as its abundance of vitamins.

What’s more?

Brown rice has a low glycemic index, meaning it’s digested slowly, providing sustained energy and potentially reducing fat storage.

2. Bananas

A single large banana contains approximately 30 grams of carbohydrates, making it a fantastic natural energy source for runners.

If you’ve ever experienced fatigue towards the end of your run, incorporating a banana into your pre-run or mid-run nutrition can make a significant difference.

Bananas are notably rich in potassium, a critical electrolyte that runners lose through sweat. This essential electrolyte plays a vital role in facilitating the movement of nutrients and fluids within your body, which can help prevent muscle spasms and delay the onset of fatigue.

For an optimal post-run snack, pair a banana with a protein source like peanut butter. This combination not only aids in muscle repair and recovery but also keeps you feeling satisfied. So, the next time you lace up your running shoes, consider grabbing a banana to fuel your journey.

3. Dried Fruits

If you’re preparing for a run lasting longer than 90 minutes, dried fruits should be your go-to snack.

Options like dates, dried apples, or raisins provide a convenient and energy-packed alternative to gels or sports drinks. Be sure to choose varieties that are not crispy or fried for the best results.

Dried fruits are an excellent on-the-go source of energy because they are rapidly absorbed by your body, helping to replenish your depleted fuel stores efficiently.

Their natural sugars provide a quick energy boost, making them a valuable choice for sustained endurance during longer runs. Just remember to stay hydrated while consuming dried fruits to optimize their benefits during your run.

4. Chocolate Milk

If you’re in search of the perfect post-run recovery drink, consider chocolate milk. This beverage might not be what you’d expect, but it has some excellent benefits for runners.

Despite scoring low on the glycemic index, chocolate milk is a fantastic choice for replenishing your energy and refueling your muscles after a challenging run. It offers a nearly perfect balance of carbohydrates and protein, making it an ideal choice for post-run recovery.

The carbohydrates in chocolate milk help restore your depleted glycogen stores, while the protein aids in muscle repair and growth. Additionally, the delicious taste of chocolate milk can make your post-run recovery even more enjoyable. So, don’t hesitate to reach for a glass of chocolate milk after your training sessions to maximize your recovery benefits. Pieces of healthy vegan chocolate brownie on slate board. Healthy vegetarian dessert concept.

5. Sweet Potato

When you need a rapid source of carbohydrates, turn to sweet potatoes. These versatile tubers are not only easy to prepare but also packed with healthy carbs to fuel your runs.

Sweet potatoes offer more than just carbohydrates; they are also rich in essential minerals and vitamins, including beta-carotene, vitamin C, and vitamin E.

These nutrients play a crucial role in supporting your immune system, keeping you healthy and ready for your runs.

For a quick and fuel-dense snack, simply microwave a sweet potato and add a pinch of salt, and you have a nutritious option to power your workouts.

You can also incorporate sweet potatoes into various snacks like cookies or muffins, transforming them into healthier treats that will keep your energy levels up during your runs.

6. Whole Wheat Pasta

If you’re a pasta lover, opt for whole wheat pasta to fuel your runs effectively. One cup of whole wheat spaghetti contains approximately 37 grams of carbohydrates, making it an excellent source of sustained energy.

Compared to white pasta, whole wheat pasta offers a healthier option due to its unbleached, natural nutritional profile. It provides more nutrients, delivers longer-lasting energy, and promotes reduced fat storage.

To enhance the nutritional value of your pasta meal, pair it with lean protein sources like chicken and incorporate a variety of vegetables of your choice. This combination not only boosts the nutrient content but also supports your running performance.

Additional Resource – Superfoods for runners

7. Low-Fat Yogurt

Low-fat yogurt is a carbohydrate-rich option with approximately 12 grams of carbs. Yogurt stands out as an excellent source of carbs due to its natural sugar content, mainly lactose found in dairy products.

For post-run recovery, yogurt is a top choice because of its high glycemic index, which means it gets into your system quickly to replenish your energy stores.

However, it’s crucial to exercise caution when selecting yogurt from the market.

Many yogurts, even those with added fruits, contain significant amounts of added sugars, which can be detrimental to your health. To make the healthiest choice, carefully read the ingredient list and opt for brands with little to no added sugar. Unsweetened plain Greek yogurt and Skyr are among the best options for a healthier carb source.

8. Oatmeal

Oatmeal is a beloved choice for a pre-run breakfast, offering approximately 30 grams of carbohydrates per one cup serving. It’s not only convenient to prepare but also delivers a substantial amount of easily digestible carbs.

Oatmeal is an excellent source of carbohydrates for runners, and it comes with the added benefit of being high in fiber. This fiber content can help you maintain a feeling of fullness for an extended period.

Moreover, oatmeal predominantly contains complex carbohydrates, and the presence of fiber helps slow down the absorption of sugars, making it a wise choice to sustain your energy levels during a run.

9. Whole Grains Bread

If bread is a fundamental component of your diet, opt for whole-grain bread. It stands out as a superior choice due to its higher fiber content, increased mineral and vitamin content, and lower glycemic index compared to white bread. These factors contribute to longer-lasting energy, making it an ideal choice for runners.

However, be cautious when selecting whole-grain bread. Similar to yogurt, many whole-grain bread varieties contain added sugar. To make a healthier choice, pick brands that have minimal or no added sugar in their ingredient list.

10. Apples

Apples hold a special place in my heart, and it’s not just because of their sweet flavor and satisfying crunch. These fruits offer a treasure trove of vitamins and minerals, including the beloved vitamin C, powerful antioxidants, and an array of healthy plant compounds.

But the goodness of apples doesn’t stop there. They have another trick up their sleeve – longevity. Unlike some fruits that quickly succumb to spoilage, like bananas, apples are hardy fellows. You can stock up on a substantial pile and simply tuck them away in the fridge for later enjoyment. So, feel free to indulge in this nature’s delight!

11. Watermelon

Watermelon is a runner’s dream fruit, boasting an excellent combination of carbs, potassium, and hydration. With minimal calories, watermelon offers a bounty of essential plant compounds like lycopene and citrulline.

The best part? Enjoying watermelon couldn’t be easier. You can savor its refreshing goodness on its own or get creative by adding it to salads, smoothies, or freshly squeezed juice. With so many guilt-free options, watermelon is a must-have for your running diet.

Adding Carb-Rich Foods to Your Diet

When it comes to adding carb-rich foods to your daily intake, I recommend mixing and matching these wholesome choices.

The more variety you embrace, the better, as it helps ensure you get a wide range of nutrients without worrying about calorie overload or nutrient deficiencies.

There’s nothing quite like a hearty breakfast to kickstart your day, especially when you’re gearing up for a long run or recovering from an intense training session.

These recipes are not only delicious but also packed with the nutrients you need to fuel your runs and recharge afterward.

And guess what? Some of these recipes are keto-friendly, making them an excellent choice if you’re already on a low-carb diet.

So, let’s dive into these mouthwatering breakfast ideas that will level up your running game while tantalizing your taste buds. Get ready for a breakfast experience like no other!”

Breakfast Recipe # 1: Keto Coffee

Are you a coffee enthusiast like me, someone who simply can’t face the day without that steaming cup of liquid motivation? Well, my fellow coffee lover, I’ve got something special for you!

Introducing… Keto Coffee is also known as the legendary butter coffee. Not only is it a delicious way to kickstart your morning, but it’s also a healthier alternative to your typical breakfast fare. This magical elixir will fuel you with boundless energy and keep those hunger pangs at bay until lunchtime.

Feeling exceptionally hungry in the morning? Consider this pro tip: add a teaspoon of rich, full-fat coconut oil or velvety coconut milk to your brew. Not only will it make your coffee even more delectable, but it will also give your ketone levels a little nudge in the right direction.

Ingredients

• One cup of brewed coffee
• One tbsp. extra virgin coconut oil
• Two egg yolks
• Two tbsp. heavy whipping cream
• One tablespoon of unsalted grass-fed butter or ghee
• Pinch of cinnamon
• Pinch of vanilla or three drops of stevia.

Then follow through as shown in this YouTube tutorial

Breakfast Recipe # 2: Coffee Java Protein Shake

Picture this: a hectic morning, a packed to-do list, and no time for a leisurely breakfast. What’s your secret weapon? The Coffee Java Protein Shake!

This shake is like a double shot of energy, combining the power of caffeine and protein to kickstart your day like nothing else. It’s the go-to solution when you’re racing against the clock but still need to conquer your tasks.

But here’s the bonus: not only does it give you that coveted coffee fix, but it also serves up a hearty dose of protein that’ll keep those hunger pangs away until lunchtime. Talk about a win-win!

And the best part? It’s a breeze to make. Just throw all the ingredients into your trusty blender, let it work its magic until everything is gloriously smooth, and then, for that extra touch of indulgence, sprinkle some chocolate chips or cacao nibs on top.

Ingredients

• Protein powder
• Brewed coffee
• Plain yogurt
• Berries
• Cottage cheese

See Full Recipe

Breakfast Recipe # 3: Hard-boiled eggs, Avocado & Tomato

Avocado, the superstar of this combo, deserves the spotlight. It’s not just a delicious addition but also incredibly nutritious. Packed with healthy monounsaturated fats and loaded with fiber, it’s the perfect way to fuel your body. And did I mention it’s a fantastic natural source of electrolytes? No need for supplements here!

Now, onto the eggs. These little wonders are a breakfast staple for good reason. They’re a protein-packed, nutrient-rich addition that keeps you going strong throughout the day.

To whip up this breakfast, all you need are two hard-boiled eggs, one creamy avocado, and a juicy tomato. It’s quick, easy, and versatile – perfect for any time of day.

Ingredients

• Hard-boiled eggs
• Avocado
• Tomato
• Salt for taste.

View Full Recipe

Breakfast Recipe # 4: Eggs, Bacon, Avocado, and Tomato Salad

With over 30 grams of healthy fats and fewer than two net carbs in a medium-sized avocado, they’re a keto dieter’s dream come true. These creamy alligator fruits are loaded with prebiotic fiber, potassium, folate, Vitamin E, Vitamin C, zinc, and magnesium – just to scratch the surface.

As for me, I’m a die-hard avocado fan. I can’t go a day without enjoying one or two, either as a simple snack with a dash of salt or as a crucial part of a hearty meal like the one we’re about to dive into.

Ingredients

• Eggs
• Bacon
• Avocadoes
• Tomatoes

View Recipe Here

Breakfast Recipe # 5: Egg Muffins

Clocking in at around 140 calories and packing a whopping 10 grams of protein, these muffins are the epitome of healthiness compared to your average coffee shop pastry or sugary snack. They give you all the muffin goodness without the sugar and junk.

The best part? They’re incredibly easy to make ahead of time and can stay fresh for up to a week. And if you’re following a keto diet, these muffins are a match made in heaven, boasting the ideal high-fat, moderate-protein, and low-carb macros.

Ingredients

• Bell pepper
• Eggs
• Sliced cheddar
• Spring onions
• Cherry tomatoes
• Hot sauce
• Salt

See Full Recipe

Breakfast Recipe # 6: Skillet-Baked Eggs with Chili Oil, Spinach, and Yogurt

Each large egg is a nutritional powerhouse, boasting five grams of fats, six grams of protein, and less than one gram of carbs. This makes them a perfect fit for anyone following a ketogenic lifestyle.

Eggs are also known to be appetite-satisfying, keeping you feeling full and content.

This recipe is a quick and delightful way to whip up a delicious breakfast in no time.

Ingredients

• Large eggs
• Greek yogurt
• Fresh lemon juice
• Garlic
• Kosher salt
• Olive oil
• Unsalted butter
• Chopped scallion
• Chopped Leek
• Fresh Spinach
• Chili powder

View Recipe

Breakfast Recipe # 7: Almond Flour Low Carb Waffles

On the keto diet, almond flour becomes your secret weapon in the kitchen. It’s a treasure trove of fats, protein, and fiber while keeping those pesky carbs at bay compared to regular flours. Not only that, it’s a nutritional powerhouse, boasting iron, niacin, magnesium, potassium, and calcium.

That’s why almond flour is a must-have for anyone following a ketogenic diet. I use it to create all sorts of keto-friendly treats, from bread and pancakes to cookies and cakes. Today, we’re diving into waffle territory, and these almond flour waffles are low-carb, paleo, protein-packed, gluten-free, and downright delicious.

Best of all, they’re a breeze to whip up. Just toss the ingredients into a blender, then cook them to golden perfection in your Belgian waffle maker.

Ingredients

• Eggs Whites
• Whole eggs
• Almond flour
• Coconut flour
• Baking soda
• Stevia
• Coconut butter, to top.

View Recipe

Breakfast Recipe # 8: Creamed Coconut Milk with Nuts and Berries

This breakfast/dessert fusion is a heavenly blend of fresh fruits, creamy coconut flakes, and crunchy nuts, tantalizing your taste buds like nothing else. For that extra burst of flavor, crown it with ripe strawberries and a sprinkle of dark chocolate – and voilà, you’ve got yourself a decadent yet wholesome dessert to relish!”

Ingredients

• Whole vanilla pod
• Almonds
• Full-fat coconut milk
• Berries of your choice
• Fresh mint leaves
• Cinnamon

View Full Recipe

Breakfast Recipe # 9: Salmon Stuffed Avocado

The following Salmon Stuffed Avocado is a delightful treat you won’t want to miss. Salmon, known for its protein punch, omega-3 fatty acids, and essential vitamins, pairs perfectly with creamy avocado.

This recipe is a breeze to whip up. Just prepare a delicious salmon salad and generously stuff it into halved avocados. It’s the ideal choice for a quick lunch or a light dinner. Remember, using unsalted canned salmon is key, and for a sustainable twist, opt for wild-caught salmon whenever possible.”

Ingredients

• Salmon
• Avocado
• Egg
• Black pepper
• Chili flakes
• Fresh dill
• salt

View Full Recipe

Breakfast Recipe # 10: Eggs & Vegetables, Fried in Coconut Oil

Before my keto journey, I wouldn’t have imagined frying eggs in coconut oil, but I tried it, and it’s been a delightful surprise.

Coconut oil boasts a plethora of unique health benefits, including being a rich source of medium-chain triglycerides (MCTs), which offer various advantages, from supporting weight management to enhancing brain function.

This keto-friendly breakfast is a fantastic blend of high fats, high protein, low sodium, and low sugar. It’s so good that I’m thinking of adding it to my weekly breakfast schedule (yes, I have a breakfast schedule!

Ingredients

• Whole eggs
• Spinach
• Coconut oil
• Mixed vegetables (carrots, broccoli, cauliflower, green beans, etc.).
• Spices or paprika

View Recipe

Breakfast Recipe # 11: New Take on Eggs & Bacon

One of the things I adore about the keto diet is the freedom to enjoy plenty of eggs and fatty meats to my heart’s content. Eggs and bacon, in particular, are dietary staples for many keto enthusiasts.

So, I thought I’d share this recipe to jazz up your eggs and bacon, especially if you’re aiming to boost your fat intake while sticking to your macros. Just remember not to overcook the eggs (that’s the trickiest part) and opt for high-quality bacon to make this dish truly delicious!”

Ingredients

• Eggs
• Bacon
• Full-fat cream cheese

View recipe.

Breakfast Recipe # 12: Flourless Egg & Cottage Cheese Muffins

Cheese has a special place in my heart, and I’m sure many of you can relate. It’s not only delicious but also incredibly nutritious, especially for those following the ketogenic diet. Most cheese varieties are high in fat and low in carbs, making them a perfect energy source.

For instance, take my personal favorite, cheddar cheese. In just 100 grams, you get 33 grams of fat, 24 grams of protein, and less than 2 grams of net carbs! Talk about keto-friendly!

Now, let me share a recipe with you that takes the goodness of cheese to the next level. These muffins can be baked ahead of time, making them a perfect choice for busy schedules.

Plus, they’re a much healthier alternative to the high-carb junk breakfast sandwiches that many people consume daily.

Ingredients

• Eggs
• Cottage cheese
• Onion
• Parmesan cheese
• Almond flour
• Yeast flakes
• Hemp seeds
• Salt

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Breakfast Recipe # 13: Nothing—Zero—Nada

listen up, folks, because this breakfast hack requires absolutely NOTHING – zero, nada, zilch! It’s as simple as it gets, and it won’t cost you a dime. What’s the secret, you ask? Well, it’s called skipping breakfast.

Yep, you read that right. Skipping breakfast is a form of intermittent fasting, a deliberate decision to skip a meal. It can have some incredible benefits, like regulating blood sugar levels and kickstarting your fat loss efforts. I’ve personally tried this method many times, and for the last week, I’ve been feeling just fine – but hey, I’m no stranger to intermittent fasting.

Now, I should mention that if you’re new to exercising on an empty stomach, take it slow and be cautious.

But don’t be afraid to toss aside the old adage that “breakfast is the most important meal of the day” or that “skipping breakfast slows down your metabolism.” Give intermittent fasting a shot, even if it’s just a couple of times a week.

Conclusion

There you have it.

The above breakfast recipes for runners are pretty awesome (except for the last one, maybe).

If you are going to have breakfast as a runner, at least make sure to have the right one.

Don’t eat junk food for breakfast.

Ain’t good.

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

In the meantime, thank you for dropping by.

Keep training strong.

If you’re on the hunt for the crème de la crème of standing core exercises, you’ve just struck gold. Your core isn’t just about getting that beach-ready six-pack; it’s the powerhouse of your body, the unsung hero behind every move you make.

Why the fuss about core training, you ask?

Whether you’re chasing that dream midsection, leveling up your running game, or simply looking to enhance your athletic prowess, the core stands tall (pun intended!) as the linchpin.

When we say ‘core,’ we’re not just talking about abs. Dive deeper, and you have the lower back, hips, glutes, and even the pelvic floor. It’s like the Avengers of your body, each muscle playing its critical role.

But why core strength matters? Here are two reasons:

• Running Powerhouse: Ever felt the burn in your lower back during a run or those glutes pushing you forward on those uphill climbs? That’s your core doing the heavy lifting. A robust core can be the difference between shaving minutes off your marathon time or stopping mid-race because of fatigue.
• Injury Prevention: No one likes being sidelined due to injuries. A strengthened core can be your protective shield, ensuring you maintain form even as fatigue creeps in. It aligns your posture, supports your spine, and keeps injuries at bay.

Crunches are Baaaad

Let’s talk about a fan favorite – the age-old crunch. I bet you’ve done thousands over the years, right? Well, I’m here to drop a little truth bomb: it might be time to kick crunches to the curb.

Why the anti-crunch sentiment? Here’s the lowdown:

Surface-Level Training:

Crunches? More like superficial muscle ticklers! They tend to focus only on those top-layer abs, leaving the deep and essential core muscles neglected. We want all-around strength, not just a surface show!

Relevance Matters:

As runners, we need exercises tailored to our sport. Classic crunches and sit-ups? They’re not in tune with the unique demands of running. It’s like trying to become a master chef by just making toast. It won’t cut it!

Risk Over Reward:

Repeatedly crunching away can strain your back and neck, leading to potential injuries. Why risk it when there are countless effective and safe core exercises out there?

Standing Core Exercises enters the picture

Ever noticed how most core workouts have you lying down? But here’s a thought: Why not stand tall and challenge your core? That’s where standing core exercises waltz in, and let me tell you, they’re the real MVPs.

Here’s why I’m raving about them:

Hello, Stabilizers! Standing core moves are like a secret handshake with your stabilizer muscles. They engage these hidden heroes better than many traditional floor exercises. And when your stabilizers are strong, your entire body moves better.

The routine I’ll introduce doesn’t just tease your core; it flirts with EVERY muscle in that area. Think obliques, lower back, hip flexors – the whole gang’s here. Talk about efficiency!

As if working your core wasn’t enough, these exercises pull double duty. They’re total-body moves that also rev up your calorie burn. So, while you’re sculpting that midsection, you’re also giving your metabolism a little boost. Surprise! It’s not just an ab routine; it’s a calorie torcher.

Get ready to stand up (literally!) and take your core training to new heights. Let’s dive into this standing core extravaganza!

The Standing Core Workout Routine You Need

Here’s what you’re diving into:

• Duration: A crisp 20 minutes. Perfect for squeezing in before a run, after work, or any ‘me-time’ you can grab.
• Moves: A spicy mix of seven dynamic standing core exercises. Each move is crafted to challenge every nook and cranny of your midsection.
• Repetitions: For optimal results, hit each move for 30 seconds to a full minute, making sure to cycle through them 2 or 3 times.
• Flow: We’re going circuit-style! Keep the momentum and transition swiftly from one move to the next. Trust me; your heart rate will thank you!
• Level Up: Feeling like a pro? Awesome! Integrate equipment like medicine balls, dumbbells, kettlebells, or even a cable to add resistance and elevate your workout intensity.

Standing Core Exercise – 1. Single Leg Reach

Muscles Targeted:

This move is like a mini superhero pose, targeting the entire core while also toning those hamstrings and quads. Plus, as a bonus, it sharpens your balance game!

Proper form

Plant and Pose: Start by firmly planting your right foot on the ground. As you establish your balance, raise your left arm in front of you, palm facing down.

Dip and Reach: As you breathe out, begin to hinge forward from your hips. Simultaneously, extend your left leg straight out behind you. Imagine you’re trying to form a straight line from your left fingertips all the way to your left heel.

Challenge Accepted: Feeling daring? Try to touch your right toes with your left hand. If you wobble a bit, no worries – it’s all part of the balance challenge.

Rise and Shine: Engage those hamstrings and glutes (think of giving them a good squeeze!) to pull yourself back to the starting position.

Count ‘Em Up: That was one! Go for eight of these on your right leg, then switch over and give the left leg its turn in the spotlight.

Sets: Aim to complete this sequence three times on each side.

Standing Core Exercise – 2. Single Leg Squat

Muscles Targeted:

The Single Leg Squat works the entire core.

Plus it improves mobility and balance throughout the pelvis and lower body.

The Single Leg Squat isn’t just another squat—it’s the superhero among squats! Not only does it sculpt your core, but it also promotes impeccable balance and mobility, especially in your pelvis and lower regions.

Proper Form

Stand Proud: Start with feet shoulder-width apart and knees slightly bent. Now, claim your balance on your right leg, making sure it’s firmly planted.

Begin the Descent: Initiate the squat. Think of it as an imaginary chair behind you that you’re trying to sit on. As you bend your knee, let your hips travel back.

Stay Tall: Ensure your spine remains straight. Imagine a string pulling you up from the top of your head.

90-Degree Challenge: Descend until your right knee forms about a 90-degree angle.

Rise with Flair: Power up by straightening your right leg. The trick? Keep your left foot elevated throughout. Think of it as a little dance move.

Need Some Support? If balance is a challenge or you’re still working on your mobility, use a chair or bench as a trusty sidekick. Always remember: Safety and proper form are paramount.

Switcheroo: Once you’ve nailed 8 reps on the right, switch to the left and let it have its turn to shine.

Sets: Shoot for three rounds on each leg.

Standing Core Exercise – 3. Medicine-Ball Slams

Muscles Targeted:

The Medicine-ball Slam is a  great full-body and multi-joint exercise that increases strength and endurance in the core, and it also builds strength in the legs as you drive the ball back up overhead.

Looking for dynamism and power? The Medicine-Ball Slam is your answer! This movement is a delightful mix of strength, speed, and stamina, working wonders for your core and legs. It’s like a mini-explosion of energy every time you slam!

Proper Form

Stand Strong: Your foundation is crucial. Position yourself with a slight bend in the knees, feeling grounded and balanced

Grasp and Guard: Hold the medicine ball securely, positioning it at chest level. It’s your weapon of choice for this workout.

Sky’s the Limit: With all your might, press the ball overhead. Reach high, aiming to fully extend your arms.

Slam Time: Channel all your energy and powerfully drive the ball straight down to the floor. It’s like an emphatic exclamation point!

Retrieve with Poise: As the ball bounces back, transition into a deep squat. Ensure your chest remains uplifted, your glutes are low, and your head stays up. It’s a blend of agility and strength.

Rise and Repeat: Grab the ball, shoot up, and press it overhead once again. The more explosive you are, the better!

Standing Core Exercise – 4. Torso Rotation with Cable

Muscles Targeted:

While using the cable, the torso rotation hits and sculpts the abs and the obliques.

The Torso Rotation with Cable emphasizes a dynamic twist, particularly tuning the abs and obliques. It’s like putting your core on a swivel for some intense sculpting!

Proper Form

Positioning is Key: Stand sideways to a cable pulley station. The handle should be set around elbow height.

Grip and Guard: With both hands, firmly grasp the cable handle. This is your starting point.

Anchor and Engage: Before you begin, root your feet into the ground and tighten your core muscles. Imagine trying to touch your belly button to your spine.

Twist it Out: Maintaining a controlled motion, pull the cable away from the machine by rotating your shoulders outwards. It’s a dance of strength and grace.

Pause and Reflect: Reach your end range and hold for a beat. Feel that deep burn in your obliques? That’s your muscles carving out definition!

Return Home: Slowly, with control, rotate back to your starting position. That’s one rep down!

Repeat and Switch: Complete your set on one side, then turn around and sculpt the other side.

Standing Core Exercise – 5. Knee Cross Crunch

Muscle engaged:

Crunches without lying down? Yes, please! The Knee Cross Crunch targets the entire core, emphasizing those often-elusive obliques. Plus, with its added balance challenge, it’s an all-rounder that boosts stability.

Proper Form:

Steady Start: Begin in a standing position, knees slightly bent, and arms close to your sides.

Weight Shift: Distribute your body weight onto your left foot. Let your right foot touch the ground lightly with its toes.

Engage and Elevate: Tighten your core muscles. As you do, lift your right knee upwards, directing it towards your left elbow.

Crunch Time: As your right knee rises, twist your torso to the left, bringing your left elbow towards the knee. Try to get them to meet on a diagonal line for that deep oblique engagement.

Steady Return: Gently bring your right foot back to its starting position, focusing on stability and control.

Reps and Sets: Aim for 15 reps on one leg, and then switch. That’s one set. Challenge yourself to complete three full sets.