Looking to boost your running game with the right dose of electrolytes? Well, you’ve landed in the perfect spot.

We all know that water is your sidekick for peak performance and overall health. After all, our bodies are like 80% water, and every organ and cell is thirsty for that precious H2O.

But guess what? Staying hydrated isn’t just about chugging water like there’s no tomorrow. You need those trusty sidekicks known as electrolytes, including sodium and potassium, to keep your body firing on all cylinders.

So, what are these electrolytes, why do they matter, and how can you make sure you’re getting enough of these essential minerals? Stick around, and I’ll give you the lowdown on electrolytes, their roles, and how to keep your body well-oiled and running smoothly. Ready? Let’s roll!

What Are Electrolytes?

Electrolytes are like the body’s electrically charged MVPs. When they dissolve in water, they get all zesty and conduct electricity, carrying either a positive or negative charge. Think of them as the power players behind your nervous system, heartbeats, muscle contractions, and more.

They’re not just hanging around in your body doing nothing; electrolytes are busy at work in your blood, tissues, urine, and other bodily fluids, making sure everything runs smoothly.

For us runners, the essential electrolyte squad includes sodium (Na+), potassium (K+), chloride (Cl-), and calcium (Ca2+). These guys are like the Avengers of the running world, ensuring you perform at your peak and stay well-hydrated

How Many Electrolytes Do Runners Need?

If you’re more of a casual exerciser, just enjoying a light jog in the park every now and then, chances are your regular diet might be giving you all the electrolytes you need. Your body’s like, “I got this!”

But hey, if you’re the kind of runner who’s out there crushing it, pounding those miles, especially in the scorching heat or high humidity, your electrolyte needs might be cranking up a notch or two.

Still skeptical? Let’s break it down. Here’s how much of those magic electrolytes you can lose in just one little liter of sweat:

• Sodium: A whopping 900 mg!
• Potassium: Around 200 mg.
• Calcium: About 15 mg.
• Magnesium: Roughly 13 mg.

That’s a pretty penny’s worth of electrolytes, right? Imagine what you’re losing after a solid run!

What you Need

Alright, let’s dive into the nitty-gritty of what runners like you need when it comes to electrolytes!

The stars of the show, the MVPs in your sweat squad, are chloride and sodium, with some potassium, magnesium, and calcium making appearances too.

Sodium chloride—you probably know it better as good ol’ salt—is the real hero here. It’s like the conductor of your body’s orchestra, making sure everything’s in tune. Salt helps maintain the delicate balance of fluids and keeps your nerves playing their A-game for that perfect muscle contraction. When you’re putting in the miles, you can bid farewell to around 1,000 milligrams of sodium per hour through your sweat.

That’s where those handy electrolyte tablets come into play. They’re like little sodium-packed power-ups, usually dishing out 200 to 800 milligrams of sodium to help you replenish what you’ve lost during your sweaty adventures.

Additional reference – Stop peeing while running

How To Get Enough Electrolytes

hen it comes to replenishing those precious electrolytes, you might wonder, “What’s the secret sauce?” Well, the good news is, it’s not rocket science. In fact, it’s something you’re probably already familiar with real food!

Now, I know what you might be thinking, “But what about those popular sports drinks like Gatorade and Powerade?” Well, let’s chat about that. While sports drinks have their place, they might not be the best choice for your everyday recreational runner. Why, you ask? Well, they often come loaded with sugars, artificial colors, and chemicals that might not sit well with your body.

So, what’s the alternative?

Real, wholesome food! Nature’s electrolyte-rich goodies can do wonders for your hydration needs. Think beans, spinach, potatoes, lentils, avocado, coconuts, raisins, bananas, and dates. These natural powerhouses are packed with the good stuff your body craves.

Now, if you’re planning an epic, endurance-style run, and you want to reach for a sports drink, be mindful of the sugar content. Opt for something lower in sugar to keep things balanced. There are electrolyte supplements out there that don’t contain sugar. Products like Harlo can help you get the electrolytes you need, along with creatine and collagen. These supplements often come in powdered form so you can add them to water when you need them, as you need them.

And hey, you can even whip up your sports drink at home if you’re feeling crafty. There are plenty of simple tutorials out there to guide you through.

Your body will thank you!

The Best Sources Of Electrolytes For Runners

Here are the most critical electrolytes for runners and how to get enough of them.

Enjoy!

Sodium

Sodium, often referred to as common table salt, is the electrolyte that takes the lead when it comes to losses during sweating. It plays a vital role in regulating body fluids, preventing rapid dehydration, aiding muscle and nerve function, and maintaining acid-base balance and blood pressure.

The good news is, for most folks, including recreational runners, their diets provide an adequate, if not excess, amount of sodium. However, if you’re engaged in endurance training, those runs lasting longer than 90 minutes per session, it’s crucial to replenish this electrolyte afterwards.

The recommended daily intake of sodium is no more than 2300 mg. So, let’s take a look at some common sources to help you keep tabs on your sodium intake:

• Salt: Just one tablespoon contains a whopping 2300 mg of sodium.
• Pickles: If you enjoy a cup of pickles, you’re looking at around 1800 mg of sodium.

Potassium

Potassium, ranking as the third most abundant mineral in the body, is primarily stored within your cells, making up around 98% of its total presence. This vital electrolyte plays a crucial role in ensuring proper muscle contraction, maintaining heart function, and facilitating nerve transmission. Furthermore, it supports glycogen storage and aids in nutrient transport.

The good news is that we don’t burn off substantial amounts of potassium, even during intense training sessions. Therefore, running low on potassium is relatively rare since our bodies naturally store an ample supply of it. Plus, it’s easily obtainable through a regular diet.

For reference, the recommended daily intake of potassium is set at 4700 mg. So, let’s check out some common dietary sources to help you reach your potassium goals:

• Apricots: A single cup contains a generous 1500 mg of potassium.
• Sweet potato: One baked sweet potato provides around 700 mg of potassium.
• Beet greens: One cup of cooked beet greens boasts a remarkable 1200 mg of potassium.
• White beans: A cup of canned white beans packs approximately 1100 mg of potassium.
• Bananas: A medium-sized banana delivers a convenient 400 mg of potassium.
• Tomatoes: A medium tomato offers 300 mg of potassium.
• Tomato soup: A cup of tomato soup provides roughly 400 mg of potassium.

Magnesium

Magnesium plays a pivotal role in nearly every function within the human body.

This essential electrolyte contributes to muscle and nerve function, helps regulate blood sugar levels, enhances immune functions, and assists in the function of various enzymes. Furthermore, it plays a crucial part in maintaining heart function and supporting healthy blood pressure.

While magnesium deficiencies are relatively rare, when they do occur, they can lead to a wide range of symptoms, including muscle weakness, drowsiness, numbness, and even hallucinations.

For daily reference, the recommended intake of magnesium is set at 420 mg for men and 320 mg for women. Here are some common dietary sources to help you meet your magnesium needs:

• Almonds: A one-ounce serving of dry roasted almonds contains 80 mg of magnesium.
• Spinach: One cup of spinach boasts 160 mg of magnesium.
• Cashews: A one-ounce serving of dry roasted cashews provides 74 mg of magnesium.
• Swiss chard: A cup of Swiss chard offers 150 mg of magnesium.
• Peanuts: A one-ounce serving of oil-roasted peanuts contains 63 mg of magnesium.
• Soymilk: One cup of soymilk delivers 60 mg of magnesium.
• Black beans: A cup of cooked black beans contains 120 mg of magnesium.
• Peanut butter: One tablespoon of peanut butter packs 25 mg of magnesium

Calcium

Calcium is like the rockstar among electrolytes, taking the crown as the most abundant in our bodies.

But it’s not just for building strong bones and teeth. Calcium plays many other vital roles, including:

• Regulating muscle movements
• Managing nerve impulses
• Preventing blood clots
• Assisting with muscle contraction
• Supporting the nervous system function

How much calcium you need varies based on factors like age and training intensity. But generally, the recommended daily intake ranges from 1000 to 1300 mg

Common Sources:

• Skim milk: 1 cup contains 300 mg of calcium
• Butter milk: 1 cup contains 300 mg of calcium
• Cottage cheese: 1 cup contains 600 mg of calcium
• Sour cream: 1 cup contain 130 mg of calcium
• Yogurt: 1 cup contains 450 mg of calcium
• Almonds: 1 contains 385 mg of calcium.
• Spinach: 1 cup, cooked, contains 245 mg of calcium.

Elites With High Mileage

For those of you clocking in less than an hour of running, especially at an easy pace, your electrolyte losses are generally minimal, and water alone might suffice. However, if you find yourself meeting one or more of the following conditions:

(1) running for more than an hour,

(2) training in scorching hot weather, or

(3) being a profuse sweater,

then it’s high time you considered introducing electrolyte supplements into your routine.

Let’s delve deeper into this.

Electrolyte Tablets

Electrolyte Tablets, anyone? There’s no shortage of options in the market. However, I’d like to recommend the SaltStick Electrolyte Capsules, preferably the non-caffeinated version, taken every 30-45 minutes during your training sessions. This becomes particularly crucial if you reside in a humid region or frequently engage in long-distance runs.

These electrolyte tablets are power-packed with essential minerals like calcium, chloride, magnesium, potassium, sodium, and even vitamin D3, ensuring your body stays replenished and ready to tackle those demanding runs.

Sports Drinks

If you’re in search of a quick and flavorful option, a sports drink might be just what the doctor ordered. While you can opt for commercial electrolyte drinks such as Powerade and Gatorade, it’s important to be cautious as these beverages often come loaded with sugar and can trigger unwanted cravings. In my view, they’re not the best choice.

But here’s an alternative – you can whip up your very own electrolyte drinks right at home. That’s right, you have the freedom to create your personalized sports drinks using your preferred ingredients. It’s a straightforward and healthier option that allows you to take control of what you’re consuming.

Here are a few of my favorite recipe

• Recipe 1
• Recipe 2
• Recipe 3
• Recipe 4

When To Take Electrolyte Supplements While Running

Based on my experience, the optimal time to consume electrolyte supplements is before a run, especially if you’re going to run for a long time and/or in hot conditions. This proactive approach helps you establish a balanced electrolyte foundation right from the start.

As you proceed with your workout, you have a couple of options. You can either sip on an electrolyte-rich beverage or take additional tablets along the way to maintain that equilibrium throughout your run.

However, it’s crucial to emphasize that if you encounter severe symptoms of dehydration, heat exhaustion, or heatstroke, you should immediately seek medical attention. Hyponatremia, which is a dangerous condition, requires urgent medical intervention and sometimes even the administration of an IV line. Be vigilant for signs like severe headaches, confusion, swelling of the hands and feet, and vomiting.

When consulting a healthcare professional during your check-up, consider asking questions such as:

• How much water should I be drinking daily?
• What’s the recommended water intake while running?
• What are the best strategies to stay well-hydrated?
• Do I have any preexisting conditions that might make me susceptible to electrolyte imbalances?

By seeking answers to these inquiries, you can ensure that you’re taking the right steps to maintain your health and hydration during your runs.

Best Electrolytes For Runners – The Conclusion

If you’re looking for practical advice on getting enough minerals and electrolytes while running, this post should set you on the right path. The rest is just details.

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

Thank you for stopping by.

Wondering how to make the transition from cozy bed snuggler to energized morning runner?

I’ve got your back! In this guide, we’ll unwrap all the secrets to making that AM run not just a one-time thing, but a delightful ritual.

By the end of this, you won’t just have a strategy to embrace those early jogs, but you’ll also have a blueprint to master your day and cement lasting, healthy habits.

So, are you ready to swap those pajamas for jogging attire and watch the world wake up as you run?

Let’s hit the ground running!

The Benefits of Morning Runs

Is running in the morning a good idea? Let me make a case for it.

Mental clarity. Running in the morning can help clear your mind and set a positive tone for the day. The combination of exercise-induced endorphins and the quiet of the early morning can serve as a form of meditation, helping you to think more clearly and approach challenges with a calmer mindset.

• Improved mood. Physical activity releases endorphins, the body’s natural painkillers, and mood elevators. Starting your day with this boost can lead to a more positive and happier mood throughout the day.
• Avoid the heat. If you live in a region with hot mid-day temperatures, morning runs can be cooler and more comfortable, reducing the risks associated with heat exhaustion or dehydration.
• Safer environment. In the early morning, there’s often less activity around, which might make it safer for running, especially if you’re avoiding busy streets, intersections, or potentially unsafe areas.
• Natural circadian rhythm alignment. Our bodies have natural rhythms, and getting sunlight early in the morning can help reset our internal clocks, which can be beneficial for overall health and well-being.
• Boosted metabolism. Kickstarting your day with a morning run can raise your metabolism early, ensuring you burn calories more efficiently throughout the day. This is especially beneficial if weight management is one of your goals.
• Builds a success mindset. By starting your day with an accomplishment like a morning run, you’re mentally setting yourself up for success. This sense of achievement can motivate you to tackle other tasks with more vigor and determination.
• Encourages consistency. By establishing a morning routine, you’re less likely to skip your runs due to unforeseen events or commitments that might pop up later in the day.
• Better air quality. Depending on where you live, the air quality is often better in the early morning before the hustle and bustle of daily life starts. This can be particularly beneficial for those living in urban areas with higher pollution levels.

• Improved Brain Function. Research reported that exercise could boost mental acuity for up to 10 hours or longer post-workout.  So when you’re sweating it out first thing in the morning, you’re allocating all of that extra energy in the right place.

The Downsides of Morning Runs

While running in the morning has a lot to offer, it’s also important to recognize that isn’t a perfect fit for everyone.

Let’s take a moment to explore some potential challenges and drawbacks associated with early morning running:

• Difficulty in Waking Up: For some individuals, getting out of bed early can be a significant challenge. If you’re not naturally inclined to be a morning person, forcing yourself into a morning running routine may lead to sleep deprivation or feelings of fatigue throughout the day.
• Weather Conditions: Depending on your location and the time of year, early mornings can bring extreme weather conditions, such as cold temperatures, rain, or darkness. These factors can make it less appealing and, in some cases, unsafe to go for a run.
• Work and Family Commitments: If you have a busy work schedule or family obligations, finding the time for a morning run can be challenging. Juggling early morning workouts with other responsibilities may require careful planning and time management.
• Specific Health Conditions: If you have certain health conditions, such as heart problems or joint issues, may need to be cautious about engaging in intense physical activity, especially in the morning. Consulting with a healthcare professional before starting a morning running routine is advisable.
• Sleep Quality: While morning runs can improve overall sleep quality, it’s possible that the transition to this routine may temporarily disrupt your sleep patterns. Adjusting to a new wake-up time can take time, affecting your sleep duration and quality.

How to Become A Morning Runner

Are you sold on the benefits of becoming a morning runner?

If so, then let’s dive into some of the guidelines  that will help you build a morning running habit with ease

Get a Good Night of Sleep

The best way to NOT become a morning runner is to skip on sleep.

That’s why it’s vital for your running and overall health (sanity included) to get enough sleep.

As a rule, shoot for at least 8 hours of interrupted sleep during the nighttime. Of course, there is no magic number that works universally for everyone, but 7 to 8 hours is the standard guideline.

To improve sleep quality, do the following:

• Limit screen time before bed. The blue light emitted by phones, tablets, computers, and televisions can interfere with the production of the sleep hormone melatonin. Aim to shut off electronic devices at least an hour before bedtime.
• Create a sleep-friendly environment. Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, a white noise machine, or a fan to create an environment conducive to sleep.
• Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep over time.
• Limit naps. If you nap during the day, keep it short. Long or irregular napping can negatively impact your nighttime sleep.
• Manage stress. Prioritize stress-reducing techniques like deep breathing, meditation, and physical activity. Stress and anxiety can make it difficult to fall asleep and stay asleep.
• Avoid alcohol close to bedtime. While alcohol might make you feel drowsy, it can disrupt the sleep cycle and lead to fragmented sleep.
• Watch fluid intake. Drinking too many liquids in the evening can lead to frequent bathroom trips throughout the night. While staying hydrated is essential, try to reduce your intake as bedtime approaches.
• Get comfortable. Invest in a comfortable mattress and pillows. Consider the age of your mattress – most have a lifespan of about 8-10 years.
• Limit heavy discussions or work. Avoid having intense or stressful discussions right before bedtime, and try not to bring work into the bedroom.
• Stay active. Regular physical activity can help regulate your sleep patterns. However, try not to engage in intense workouts too close to bedtime, as it might energize you and make it harder to fall asleep.

Dim the Lights before Going to Bed

If you like to surf social media or binge-watch before bed, I’ve got some bad news.

Recent research revealed that staring at bright screens within a couple of hours before bed can interfere with circadian rhythms. These consist of our innate biological clock that regulates the body’s daily rhythms.

This has to do with melatonin levels, and this is, by far, one of the biggest challenges facing our generation today.

Melatonin is a vital natural hormone made by the pineal gland that helps regulate sleep and wake cycles. Any disturbance in the release of the hormone causes trouble.

Here’s what to do.

Using apps that filter blue light or shift your device’s colors to a warmer spectrum can be a game-changer. Apps like f.lux for your computer or Night Shift mode for iOS devices adjust the screen’s color temperature in accordance with the time of day, reducing the blue light exposure in the evenings.

Other strategies to dim the lights and prepare for sleep include:

• Soft Lighting: Opt for warm, soft light bulbs in your bedroom and living area. These can reduce blue light exposure in the evenings.
• Candlelight: Consider spending the last hour or so of your evening by candlelight. Not only is it a source of soft lighting, but it can also be calming and set a serene environment conducive to relaxation.
• Wear Blue Light Blocking Glasses: These glasses have special coatings that limit the amount of blue light that reaches your eyes. They can be especially beneficial if you use electronic devices in the evening.
• Mindfulness and Meditation: Taking a few minutes to practice deep breathing, meditation, or progressive muscle relaxation can help calm your mind and prepare your body for sleep.
• Limit Overhead Lights: Use lamps or floor lights in the evening instead of bright overhead lights.
• Opt for Physical Books: If you’re a reader, choose physical books or e-readers that don’t emit blue light over tablets or smartphones.
• Be Mindful of Bathroom Lighting: If you need to get up during the night, try to keep the lighting as dim as possible. Consider using a small nightlight instead of turning on bright lights.
• Set Boundaries: Designate specific times in the evening as “no-screen” times. This can help you develop a consistent routine and reduce your exposure to blue light before bedtime.

I usually prefer listening to audiobooks, lectures or reading a book (preferably fiction). I’m halfway through Stormlight Archives Book 4 (indeed, a long read). This is also when sleeping apps come in handy.

Get Your Gear Ready

Alright, fellow morning warriors! We all know that the struggle is REAL when the alarm goes off before the sun’s up.

Who wants to play hide-and-seek with their running shorts in the dark? Not me! So here’s a game plan to make sure your mornings are smooth and snooze-proof:

• Set The Stage: Lay out all your gear the night before. And I mean everything – your workout clothes, shoes, water bottle, and even that pump-up playlist that gets your feet moving.
• Fuel Up: Think of a light, energizing pre-run snack. Got it? Great. Now, make sure it’s ready to grab and go. (Pssst… bananas and almond butter? A dynamic duo!)
• Map It Out: Plan your route in advance. And if you’re feeling a little exploratory, sites like WalkJogRun or MapMyRun are the way to go. They can help you discover popular and safe routes for your morning escapades. Remember, while spontaneity is fun, safety comes first!
• Sleep in your running clothes: Yup, you heard right. Just make sure they’re clean. And please, leave the shoes off the bed. It sounds wacky, but trust me, it’s a game-changer.

Wake Your A$$ Up

Getting your body out of bed is another important piece of the puzzle. Just because you slept for 7-8 hours doesn’t necessarily guarantee that you’ll be on your feet once the alarm goes off.

But no worries, I got some tricks up our sleeve to get you on your feet.

• Ditch the Snooze Temptation: Move that alarm away from arm’s reach! By the time you clumsily scramble across the room, you’ll be awake enough to remember why you set it in the first place. Fun fact: studies suggest that just the act of physically getting out of bed boosts your wakefulness. So, take a little stretch and own the day!
• Double Whammy Alarm Action: Set not one, but two alarms. The first one’s your gentle nudge and the second? Think of it as your “GET UP NOW!” jingle. Pro tip: Go for the most jarring, toe-curling, obnoxious ringtone. “But why?” you ask? Science says a sudden adrenaline rush can actually wake you up faster. Worth a shot, right?
• Let There Be Light: Natural light cues our body to wake up, making us feel alert and refreshed. No sunshine yet? No problem! Wake-up lightboxes are your new BFF. They mimic a natural sunrise, gradually filling your room with light. And if that fails, just flip on all the room lights. It’s like a mini sun right inside your room.

Drink Your Water

You’re dehydrated first thing in the morning, so drink some water

How much water to drink depends on how far/hard you’re planning to run. As a rule, drink plenty as soon as you wake up and during your morning ritual. Shoot for at least six ounces of water before heading out the door.

For longer runs—more than an hour—bring a water bottle with you, plan a route along convenience stores and water fountains, or simply stash a bottle of water at a strategic location beforehand. Pure water is better than infused water.

Additional resource – Night running tips

To Eat Or Not To Eat

If you’re anything like me, the thought of food before a morning jog can be a little… iffy. I’m all in for the whole keto and intermittent fasting life. But here’s the thing: everyone’s engine runs a bit differently. So if you wake up with your stomach singing “Feed me, Seymour!”, you might want to listen.

Here’s a friendly heads-up: running on an empty tank might not be everyone’s jam. Some folks might find themselves hitting a wall or feeling lightheaded. And nobody got time for that.

So, if your gut is saying, “Gimme some grub,” consider these light and energizing options before lacing up:

• Banana: Nature’s energy bar. Potassium-packed and ready to fuel.
• Whole-grain cereal: A fiber-rich kickstart to keep you feeling full and fueled.
• Whole wheat toast: Slap on some natural peanut butter or avocado for an extra boost.
• Dried fruits: They’re like candy but better for you.
• Yogurt: Probiotics? Check. Protein? Check. Deliciousness? Double-check.
• Energy bar: Opt for one that’s low in sugar but high in energy.
• Granola bar: Same rule as above. Avoid the super sugary ones!
• Hard-boiled egg: Eggs-tra energy? Yes, please!

Here’s the full guide to runners diet.

Be Gradual

You ever tried to rearrange your entire room in a day and ended up with a bigger mess than you started? That’s what happens when you go for that 0 to 100 transformation overnight. In the end, you might just find yourself snuggled up with your old habits, reminiscing about that one time you tried to change.

Instead of diving headfirst into the deep end, start by dipping your toes. If you’re a night owl who chirps till 1 a.m., nudge bedtime back by just 15 minutes. It’s like adjusting to a new time zone minus the jet lag! And each week, roll back the clock a tad more until you hit that sweet spot.

Thinking of lacing up for a dawn run? Hold on, champ! Before you sprint, you gotta walk. Begin by simply waking up a smidge earlier. Relish the quiet. Maybe do some stretches or a light workout. The idea? Ease into the AM exercise groove.

Additional resource – How to run With a Partner

How Long Should a Morning Run Be?

Your morning run’s length should mirror you: your goals, fitness level, and how much time you can reasonably spare.

So, let’s break it down:

New to the Running Game? If you’re just getting those legs moving, a 20-30 minute jaunt is a fantastic starting point. It’s enough to get the heart pumping but not so much that you’re gasping for breath or risking injury.

Marathoner in Training? If you’re prepping for a long race or just love the endurance aspect of running, your mornings might be filled with longer runs, ranging from one to two hours.

Short on Time? Go Intense!

If the morning hustle is real and you’re pressed for time, consider adding a dash of intensity to your run. Enter: Interval workouts. Here’s why they’re awesome:

• Efficiency: With interval training, you can achieve significant results in a shorter time frame, often in just 20 to 30 minutes.
• Challenge Accepted: Intervals push you to step outside that comfy running pace, making your workout more dynamic and challenging.
• Calorie Burn Boost: Those short, intense bursts can ramp up calorie burn, even after the workout is done.

How To become a morning runner – The Conclusion

There you have it!

If you’re looking to build the morning running habit, then today’s article should put you on the right path. The key is to be patient and add the load gradually; the rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Looking for a clean keto food list for beginners? Then my 7-day keto meal guide should get you started on the right foot.

But a little bit about myself first.

If you’ve been following my blog as well as my Pinterest feed over the past few months, you’ll have noticed my increasing obsession with the ketogenic diet.

I tried this fantastic diet last year on a whim, and after a few weeks in, not only that I lost most of the pounds I gained that winter in record timing, but I also felt my best in a long time.

Going high-fat, low-carb was a complete game-changer.

But here’s the tricky part.

Coming up with a delicious, satisfying, yet keto-approved daily menu can be tricky.

It’s in fact, something I struggled with a lot.

I know I’m not alone.

I bet that anyone who tries the keto diet for the first time faces the same challenges—unless they were fortunate.

If you to ensure keto eating success, then you’re in the right place.

In today’s article, I’ll share with you a list of clean  a simple 7-day keto eating plan that will put you on the path to success.

Once you finish going through it, you’ll be looking forward to meals, and enjoying what you eat.

But first things first, let’s do a quick recap of the keto diet and what is it all about.

What’s The Ketogenic Diet

The ketogenic diet is a high-fat, low-carb nutrition plan gets you into ketosis: a metabolic state in which your body taps into fat as a primary energy source instead of carbohydrates (glycogen).

But it’s not as simple as it sounds.

Reaching ketosis ain’t easy—and staying in it requires sticking to a daily keto-friendly diet with no more than 20 grams of carbs a day.

That can be quite challenging, especially for a low carb diet newbie.

To make this happen, you’ll need to stick to a diet consisting of lots of healthy fats, moderate protein, and little to no carbs.

Roughly two-thirds of your entire eating plan should come from fats.

Just keep in mind that just before you make the full switch to the ketogenic lifestyle, you’ll experience  a set of ketosis symptoms.

You’ll want to plan your meals around healthy oils, eggs, fish, nuts, non-starchy veggies, seeds, and some lower-carb fruits.

Check the complete list here.

Let’s delve deeper into what foods to eat and what to avoid on the keto diet.

Note – Ketosis Is Not Created Equal

Keep in mind that everyone’s body works differently.

You might be able to reach ketosis by eating roughly 30 grams of carbs.

All while, others may need to reduce their carb intake to 10 or fewer grams per day to be successful.

P.S. You can consider a *healthy keto food delivery* first to try out new dishes.

Clean Keto Food List for Beginners

Here’s the list of keto diet food list I promised.

Keto Food Diet List  – The Healthy Oils

Oils are a great source of healthy fats—as long as you pick the right ones.

Whether you’re adding them to your salads, cooking with them, or using them for dips, you can’t go wrong with healthy oils.

Healthy fats are great because they make up the base of the keto diet, helping you reach and stay in ketosis.

They’re also super healthy.

For instance, some oils, such as coconut oil and olive oil, have been shown to help in weight loss, reduce blood pressure, and even alleviate symptoms of some common chronic diseases.

Fat is essential to body function, but it can also cause more harm than good if you’re reaching for the wrong type.

I hate to break it to you, but saturated fats, the type found in processed pretzels, potato chips, cookies, and processed foods do not make the cut.

Avoid them at all times.

You also need to cut hydrogenated fats, such as vegetable oils.

Instead, make sure to consume plenty of the following:

• Olive oil
• Avocado oil
• Coconut oil
• Cocoa butter
• Duck fat
• Ghee
• Non-hydrogenated lard
• MCT oil
• Red Palm Oil
• Sesame Oil
• Walnut Oil
• Macadamia oil
• Tallow
• Palm Shortening

 Keto Food Diet List  -The Dairy Products

Dairy is such an integral part of the keto diet for runners that it gets its own category on the food pyramid.

It’s also a great source of protein and vitamin D.

Most dairy is keto-approved, but make sure to go for full-fat items.

Harder cheeses usually contain fewer carbs.

These are a great source of healthy fats, protein, and calcium.

Remember that some dairy has additional carbs in it, so be careful.

Add the following dairy products to your keto menu:

• Cheese
• Eggs
• Cottage cheese
• Butter
• Heavy whipping cream
• Cream cheese
• Sour cream
• Nut milk
• Plain Greek yogurt

Additional resource – Macros for runners

Keto Food Diet List – The Meats

While lean protein takes drastically less space in a keto eating plan than fats, you’d still need to consume enough of it to ensure cellular functioning.

Quality is key.

When you choose quality, your body will absorb these healthy fats with minimum dire consequences.

I’d recommend that you go for organic, pasture-raised, and grass-fed meats whenever possible.

What’s more?

Consume fattier cuts of meats whenever possible, especially the ribeye, pork belly, etc.

But be warned.

Although meats are some of the best keto foods, too much protein can hamper ketosis, so pay attention to your portions.

Add to cart the following lean protein sources:

• Chicken
• Beef
• Turkey
• Pork
• Lamb
• Venison
• Alligator
• Bison
• Bear
• Deer
• Veal
• Elk
• Duck
• Goat
• Sheep
• Turkey
• Goose
• Wild boar
• Rabbit
• pheasant
• Quail
• Reindeer
• Kangaroo
• Lamb
• Snake (if that’s your thing)

Check the ingredients for the following cured and premade meats

• Sausage
• Hot dogs
• Salami
• Bacon
• Pepperoni
• Deli meat

Additional resource – Can you run a marathon on keto

Keto Food Diet List  – The Organ Meats

Usually regarded as a second-grade type of meat in the western world, organ meats have an amazing nutritional profile.

Also known as offal, organ meats are the organs of the animals raised mostly for their meat, eggs, and milk.

The most common types include the heart, kidneys, livers, tongue, brain, tripe, and gizzards.

Organ meat is incredibly nutritious and boasts a host array of health benefits.

These meats used to be a significant part of our ancestor’s diets, providing a substantial nutritional advantage to groups of people who rarely had access to nutrient-dense foods.

It also happens to be super keto-friendly. However, some types contain varying amounts of carbs, so pay attention.

Add to cart the following items:

• Liver
• Heart
• Kidney
• Gizzards
• Bone marrow
• Tripe
• Tongue

Keto Food Diet List – The Seafood

Besides organ meats, seafood might be the most nutrient-dense food you can eat.

Seafood options such as tuna, shrimp, crab, and scallops are low carb options that work very well on the keto diet.

They are also leaner than red meats, boasting less saturated fat and cholesterol.

What’s more?

Seafood is also a great source of healthy fats like omega-3 fatty acids, which are vital for heart and brain health as well as other vital nutrients like protein and selenium.

Try to consume fatty fish, wild-caught, if possible.

Add to cart the following:

• Sardines
• Wild salmon
• Shrimp
• Mackerel
• Tuna crab
• Cod
• Mussels
• Caviar
• Crab
• Abalone
• Shrimp
• Squid
• Lobster
• Clams
• Scallop
• Anchovies
• Oysters
• Haddock
• Bass
• Eel
• Herring
• Flounder
• Rockfish
• Mahi Mahi
• Halibut
• Perch
• Red snapper
• Turbot
• Tilapia
• Grouper
• Sole

Additional resource – Magnesium for runners

Keto Food Diet List  – The  Vegetables

A great source of vitamins, antioxidants, and fiber, vegetables are the foundation of healthy eating—the ketogenic diet is no exception.

But not all veggies are keto-friendly.

As a rule, starchy, high-carb, choices are off-limits.

These include all veggies grown below ground such as beets, yams, carrots, turnips, sweet and regular potatoes.

Instead, opt for non-starchy veggies.

These score high on vitamins, fiber, minerals, antioxidants, and so much more.

The only non-starchy veggies to avoid are ones that you’re allergic to or those that upset your digestive tract.

Here is the list of veggies listed from the lowest to the high carb content per serving.

• Mushrooms
• Spinach
• Artichokes
• Bok Choy
• Cabbage
• Chicory Greens
• Endives
• Garlic
• Leeks
• Chives
• Cucumber
• Dandelion Greens
• Fennel
• Kohlrabi
• Parsley
• Jicama
• Mustard Greens
• Okra
• Onions
• Cauliflower
• Cabbage
• Kale
• Watercress
• Radicchio
• Scallion
• Swiss Chard
• Turnip Greens
• Pumpkin
• Rhubarb
• Seaweed (all sea vegetables)
• Shallots
• Romaine Lettuce
• Celery
• Brussel sprouts
• Zucchini
• Broccoli

Fermented vegetables

• Sauerkraut
• Kimchi

Additional resource – Keto recipes for low carb eating

Keto Food Diet List  – The Fruits

Although fruits pack a lot of nutrients, their carb content makes them a no-no on the keto diet.

You don’t have to give up fruit on the ketogenic diet, but go for lower-carb options, and there is plenty of low-sugar, and thus low carb fruits worth including in your diet.

Some of these options are full choke of antioxidants, help stabilize blood sugar levels, etc.

Also, pay attention to portion sizes to avoid going overboard on carbs.

Add to cart the following:

• Avocadoes (yes, it’s a fruit!)
• Blackberries
• Blueberries
• Strawberries
• Raspberries
• Lemon
• Limes
• Coconut

Additional resource – Low Carb Veggies

Keto Food Diet List  – The Drinks

If you’re a coffee addict—just like me—then rest assured that you don’t have to give up your morning expresso on the keto diet.

There’s a thing known as keto coffee.

This tutorial shows you how to make it the right way.

For more taste without the carbs, try blending your coffee with MCT oil or coconut oil.

My best recommendation is to keep it simple and stick to mostly water.

You can add some flavor if you want to with lemon/lime juice or stevia-based flavorings.

Add to cart the following drinks to your diet:

• Unsweetened Coffee
• Keto coffee
• Almond coffee
• Broth (vegetables, chicken, beef, bone)
• Herbal Teas
• Sparkling Mineral Water
• Water
• Coconut Milk
• Seltzer Water

Keto Food Diet List  – The Nuts and Seeds

Nuts and seeds are a fantastic source of healthy fats and protein on the keto diet.

They’re also great for a snack on the go as well as a tasty and crunchy addition to any meal, especially salads.

Stick to fattier nuts like almonds and macadamias.

Roast them to get the most out of them.

Be careful of their calorie content.

They can rack up quite fast.

If you’re trying to lose weight, too much of the stuff may derail and compromise your efforts.

These also may contain various amounts of carbs so watch out.

I hate to break it to you, but peanuts are not from this family.

They’re legumes and should be avoided on the keto diet.

Grab the following at the store:

• Almonds
• Macadamia nuts
• Hazelnuts
• Pistachios
• Pecans
• Pumpkin seeds
• Cashews
• Walnuts
• Sesame seeds
• Pine nuts
• Sunflower seeds
• Psyllium seeds
• Chia seeds
• Walnuts
• Hemp seed

Keto Food Diet List  –  Keto-Friendly Condiments

Finding ketogenic approved condiments for some extra flavor can be tricky.

Not all condiments make the keto cut.

BBQ sauce, ketchup, and many salad dressings have lots of extra sugar.

So pay attention to labels and choose sugar-free options.

Or, better yet, make your own low-carb condiments.

Add some flavor to your meals using the following:

• Olive oil mayonnaise
• Unsweetened ketchup
• Mustard
• Oil-based salad dressings
• Vinegar
• Salsa
• Mao
• Guacamole
• Aioli
• Hot sauce
• Sugar-free dry rubs

Additional resource – Best sources of electrolytes for runners

Clean keto food list for beginners – The Conclusion

There you have it.

The above clean keto food list for beginners  is all you need to get started on the low carb path and ensure success in the process.

You need to show up, get the ingredients, and start cooking.

The rest is just detail.

Thank you for dropping by.

Please feel free to leave your comments and keto meal recipe ideas in the section below.

In the meantime, keep eating healthy.

Cheers.

David D.

Eager to Run Without Burning Out? Here’s the Lowdown

There’s no doubt that running can work wonders, from shedding those extra pounds to sculpting your physique.

But hold up—did you know it’s possible to get too wrapped up in that runner’s high? Whether you’re a marathon maestro or just getting your running shoes dirty, running burnout is lurking around the corner for the unwary.

Also known as overtraining, burnouts are a common and painful reality in the running world. telltale signs? Fatigue, decreased performance, and a dwindling love for the sport.

So, how do you strike the perfect balance, reaping the rewards of running while keeping burnout at bay? Fear not! This guide is your trusty roadmap.

In today’s article, I’ll demystify running burnouts, shedding light on their causes and symptoms. Plus, we’ve got a treasure trove of tips and tricks to manage and, better yet, prevent them.

Ready to run smart and sustainably?

Grab your shoes, and let’s hit the trail with knowledge as our compass!

What is Overtraining Syndrome?

It’s the dark side of running—a shadowy space where the love for the sport unintentionally morphs into its own enemy. Overtraining, or as many aptly dub it, ‘burnout’, arises when you’re heaping on the miles and speed without giving your body its well-deserved downtime.

Why Does it Happen?

• Packing on Intensity: Piling on challenging runs back-to-back without sprinkling in some easier days? This is a one-way ticket to Overtraining Ville.
• Skimping on Recovery: It’s not just about the sheer volume of runs but also about the time you grant your body to rejuvenate.
• Sudden Shifts: Suddenly upped your mileage or started sprinting more? Such abrupt changes can jolt your system, leading to overtraining.

How Much Running is Too Much?

Running is exhilarating. The wind against your face, the rhythm of your footsteps on the ground, and the sheer thrill of surpassing your limits. But as with anything, there’s a fine line between passion and overindulgence.

So, how much is too much? It’s a bit like asking, “How long is a piece of string?” The answer: it varies. It’s influenced by your personal fitness goals, your experience level, and even your genetics.

Elite vs. Novice Runners:

An elite marathoner might effortlessly rack up 100 miles a week, while for a beginner, clocking in a consistent 10-15 miles might be the ceiling.

Who’s at Risk? Everyone, Really:

The more experienced can sometimes fall into the trap of pushing beyond their limits, especially when chasing a personal best or gearing up for a significant event.

What’s more?

For those new to the sport, the initial excitement can lead to doing too much too soon.

The Beginner’s Blueprint:

For newcomers, a walk-run program is gold. It ensures a gradual build-up, reducing the risk of burnouts and injuries.

A Startling Statistic:

It’s estimated that a whopping 60% of runners will encounter overtraining at some point. While that might sound daunting, remember—knowledge is power. Being aware means you’re halfway to preventing it.

How to Evaluate Your Routine:

• Frequency & Intensity: If you’re running just a few times a week at a comfortable pace, burnout might not be a looming threat.
• Cross-Training: Diversifying workouts can mitigate risks. But if you’re juggling intense running with rigorous gym sessions, it’s crucial to ensure you’re not inadvertently overloading your system..

The University of South Carolina Study:

This research suggests that the typical runner clocks in no more than 20 miles weekly. These miles are smartly spread out, ensuring that there are recovery days in the mix.

The same study highlights that most runners typically limit their longer runs to approximately an hour. This might be to prevent undue stress on the body and to aid optimal recovery.

What’s more?

Some eyebrow-raising findings emerged from studies published in these journals. They indicated that individuals running more than 20 miles a week might have a shorter life span than those who run less.

Implications & Considerations:

While these findings might sound alarming, it’s crucial to remember that correlation doesn’t necessarily mean causation. There could be various confounding factors at play, including genetic predispositions, other health habits, or underlying medical conditions.

Consistently, studies seem to suggest that moderation in running might be beneficial. It’s about finding a balance that promotes cardiovascular health without introducing undue physical stress.

To further answer this question, let’s look at some side effects of running more than you should.

Running Burnout Symptoms

Pay attention to your body indicators to gauge when to keep going forward and when to back off by learning to recognize these warning signs.

Let’s dive into some of the subtle (and not-so-subtle) red flags that might indicate you’re pushing beyond your limit:

Entering the Muscle-Burning Phase:

Instead of muscle-building and endurance-boosting, overtraining can shift your body into a phase where muscles are constantly being depleted and not recovering adequately.

Constant Irritability:

Feeling snappy or perpetually in a bad mood? Your running routine could be the unsuspecting culprit.

Hormonal Havoc:

Overtraining can lead to disruptions in hormone production and release. One notable example is the reduction in catecholamine, a hormone that plays a pivotal role in mood regulation.

Stress & Anxiety:

The hormonal imbalances triggered by overtraining can impact your sympathetic nervous system, leading to heightened stress and anxiety levels.

Hydration Status: 

It might feel a tad odd to inspect your pee, but it can be quite the telling indicator. Clear or light yellow urine typically signifies proper hydration, while a dark yellow hue can be a sign of dehydration.

Heartbeat Tells a Story

As your body grapples with the demands of excessive running, it might ramp up metabolic rates, which can consequently push up your RHR.

While a heightened RHR can be an indicator, remember it’s not the sole reason. Several external elements, like caffeine, hydration status, stress, and sleep quality, can skew your RHR. Hence, it’s crucial to consider the broader picture.

Additional reference – Stop peeing when running

Falling Sick Repeatedly

Frequent bouts of cold, coughing, congestion, persistent runny nose, fever, and other common illnesses could be your body’s way of sounding the alarm. If these symptoms seem more recurrent than before, it could be linked to your rigorous training regime.

Incessant Pain & Prolonged Injuries

The philosophy of “No pain, No gain” doesn’t always apply. While some soreness after a workout is normal, persistent pain or injuries are red flags. Overtraining doesn’t allow the body the crucial recovery time it needs. As a result, instead of training on a robust foundation, you may inadvertently be causing wear and tear on an already weakened structure.

Look out for recurring aches in places you haven’t felt before or previous injuries that seem to flare up repeatedly. Another sign is when the usual muscle soreness after a workout doesn’t ease up after a day or two.

Tired All The Time

A general feeling of fatigue, a sudden dip in enthusiasm for workouts, or feeling unusually drained post-exercise might indicate overtraining. It’s not just about physical tiredness—overtraining can also make you mentally sluggish.

Sleepless Nights

If you’re tossing and turning, waking up in the wee hours, or struggling to get some shut-eye despite feeling exhausted, it’s worth assessing your training routine. Chronic sleep deprivation can further exacerbate the symptoms of overtraining, creating a vicious cycle..

Decreased Motivation

Just as the body speaks through physical pain and exhaustion, it also communicates subtly through our emotions and metabolic responses. Let’s delve into these nuanced signs of overtraining:

Unwanted Weight Loss

This isn’t about the usual calorie deficit from exercise. Chronic overtraining can stress the body, impacting metabolic rates, appetite, and even nutrient absorption. Your body might start tapping into muscle reserves for energy, leading to muscle loss.

A Quick Note.

For an in-depth dive into overtraining syndrome, check the following resources:

• Does overtraining exist?
• Overtraining Syndrome Symptoms and Diagnosis in Athletes
• Overtraining: What It Is, Symptoms, and Recovery
• Overtraining Syndrome
• Overtraining Syndrome: Warning Signs and How to Cut Back

How To Measure Running Burnouts?

Now that you know the many signs of overtraining, it’s time to put it into practice.

Green Light: 0-1

No reason to panic here.

You are safe to push it a bit further.

You’re barely pushing your body.

Do more.

Be Careful: 3-4

Go ahead with your training program, but reduce the duration and intensity of your runs until some of the red flags subside.

Danger Zone: 5 or more

This is where you risk hurting yourself if you keep it up without taking the right recovery measures.

Counting more than five warming signs means you’re definitely in danger.

For the most part, your recovery time depends on how overtrained you are.

The more symptoms you suffer from, the longer it’ll take for your body to recover.

This could range from a couple of days to a few weeks, or you may even need to visit a doctor.

Additional resource – Common Overuse injuries

Overtraining in Runners – The Conclusion

Every serious runner needs to learn how to deal with and prevent running burnout when training. But, don’t let your problems eat you from the inside.

Remember that there is such a thing as too much running.

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

In the meantime, thank you for dropping by.

Keep training hard.

Let’s face it – getting your hands on affordable running gear can sometimes feel like solving a Rubik’s Cube blindfolded. But guess what? It doesn’t have to be that way. In fact, I’ve got some insider secrets to share with you.

If you’re tired of feeling overcharged and want to find top-notch running gear that won’t drain your bank account, you’re in the right place. So, buckle up those running shoes because we’re about to dive into a world of budget-friendly athletic goodness.

Ready to score amazing deals on running shoes, snag stylish apparel without breaking the bank, and even save on race registrations? Well, let’s get this frugal running party started!

Where to Find Cheap Running Clothes

So, you want to score some affordable running clothes without emptying your wallet?

Well, you’re in luck! Here are some fantastic places to get your hands on budget-friendly activewear:

Old Navy:

The Old Navy Active line has a great selection of workout shirts, shorts, tops, and pants that won’t break the bank. And here’s a little secret: They often have sales with discounts ranging from 30 to 40 percent off! Clothes here typically range from $5 to $30 per item.

H&M:

If you’re looking for trendy yet budget-friendly activewear, H&M is your go-to. They offer stylish activewear items that work perfectly for your runs. Prices usually range from $10 to $50.

Macey’s:

Macey’s: Macey’s isn’t just a grocery store; they also offer exercise clothing like shorts, shirts, sports bras, and socks at budget-friendly prices. But here’s the kicker—they carry reputable shoe brands like Nike, Asics, Adidas, and Skechers! Keep an eye on their regular sales and consider signing up for their newsletter to stay updated on promos and deals. Prices for clothing typically range from $5 to $30.

GAP: 

GAP Fit, the activewear line by GAP, is another fantastic option for affordable activewear. They offer a wide variety of stylish and comfortable styles and make it easy to shop by the type of workout and intensity level. Prices here usually range from $10 to $30 per item.

Zappos: 

Zappos is a go-to destination for a wide range of activewear suitable for runners of all ages, genders, and sizes. What’s more, they offer an extensive selection of running shoes from well-known brands like Nike, Brooks, Asics, Hoka One One, and many others.

Zappos is known for providing free standard shipping on virtually all orders, and they don’t require a minimum purchase, making it a popular choice for online shoppers. When shopping here, you can expect prices to range from $10 to $30 per item.

Stick to Quality

Now, let’s talk about the importance of sticking to quality when buying your running gear.

When searching for the perfect workout attire, it’s tempting to go for something that looks amazing. However, durability is key. Nobody wants to spend their hard-earned money on a piece of clothing that falls apart after just a few runs. Quality gear should endure more than a single season.

Here are a few things to keep in mind to determine if your workout items are well-made:

• Material: Opt for materials that are known for their durability, moisture-wicking properties, and comfort. Look for items with a good blend of synthetic and natural fibers.
• Stitching: Check the stitching on seams. Reinforced stitching and flatlock seams are signs of quality construction.
• Zippers and Fasteners: Ensure that zippers and fasteners are sturdy and functional.
• Reviews: Read reviews and ratings from other shoppers to get an idea of a product’s quality and durability:

The Fabrics

Let’s dive deeper into what to look for when assessing the quality of running gear, focusing on fabrics and seams.

Here’s what to pay attention to.

• Moisture-Wicking: Ensure that the fabric has moisture-wicking properties. This is crucial for keeping you dry and comfortable during your run. Natural wicking fabrics like bamboo and wool are great options, as are synthetics like Lycra and Polyester.
• Specialized Fabrics: Look for specialized fabrics such as Coolmax and Supplex. These materials are designed to allow sweat to evaporate from your skin while preventing you from feeling overly sweaty and uncomfortable.
• Check for Brittleness: Examine the fabric for any signs of brittleness, which can be a red flag for low-quality material. High-quality fabric should feel soft and durable.
• Seam Quality: The stitching and seams of your running gear can reveal a lot about its quality:
• Inspect the Seams: Carefully check the seams of the clothing. Well-stitched seams are one of the best indicators of high-quality construction.
• The Pull Test: To assess seam strength, perform a “pull test.” Hold the fabric on both sides of a seam and gently pull. If you can see through the other side or notice any signs of fraying, it may indicate that the item was not sewn properly.

Stay Injury Free

Staying injury-free is not only crucial for your physical well-being but also for your financial health, as medical bills can quickly add up in case of an injury. Here are some tips to prevent injuries and their associated costs:

• Listen to Your Body: Your body is like your personal coach. It knows when to push and when to rest. Pay attention to any pain, discomfort, or signs of overtraining. Rest when needed to avoid more severe injuries.
• Progress Slowly: Avoid sudden increases in your training intensity or mileage. The 10 percent rule is a good guideline – never increase your weekly mileage by more than 10 percent from the previous week. Gradual progression allows your body to adapt and reduce the risk of injury.
• Stretch and Foam Roll: Incorporate regular stretching and foam rolling into your routine. This helps improve flexibility, range of motion, and muscle suppleness, reducing the likelihood of muscle strains or injuries.
• Cross-Train: Engage in cross-training activities, especially strength training and non-weight-bearing exercises. Research has shown that resistance training can help runners prevent injuries by strengthening muscles and improving overall fitness.
• Proper Footwear: Invest in the right running shoes that suit your foot type and running style. Ill-fitting or worn-out shoes can contribute to injuries.
• Warm-Up and Cool Down: Always warm up before your runs and cool down afterward. Proper warm-up and cool-down routines can prepare your muscles for exercise and aid in recovery.
• Rest and Recovery: Adequate rest and recovery are essential for injury prevention. Ensure you get enough sleep and allow your body time to recover between intense workouts.
• Nutrition: Maintain a balanced diet to support your overall health and muscle recovery. Proper nutrition can also help prevent injuries related to nutritional deficiencies.
• Stay Hydrated: Dehydration can increase the risk of cramps and muscle injuries. Stay hydrated before, during, and after your runs.
• Regular Check-Ups: Consider regular check-ups with a sports physician or physical therapist. They can identify potential issues and provide guidance on injury prevention.

For more, check these posts:

• Weight training for runners
• Best strength exercises for runners
• Bodyweight training for runners
• Running Vs. strength training

Cheap Running Gear – The Conclusion

There you have it! If you’re looking for cheap running gear, today’s measures and tips should help you get started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong

David D.

So, you’ve got a half marathon on the horizon, and you’re ready to conquer it. But wait, before you lace up those running shoes, you need to get acquainted with my half-marathon pace chart.

Why is this important, you ask? Well, one of the first questions that pops into every runner’s mind when preparing for a half marathon is, “What’s my target finish time?” To answer that burning question and help you set realistic goals, I’ve put together a comprehensive guide that not only explains the marathon distance but also provides you with the insights you need to tackle this challenge head-on.

The Importance of Running Charts

Understanding your race pace and sticking to it on race day is absolutely vital for your training progress and ultimate success in the race.

Pace charts serve a valuable purpose for runners of all levels, from beginners to elites. Whether you’re gearing up for your very first half marathon, aiming to set a personal record, or embarking on a long training run, knowing your pace is the key to better running and racing.

Here’s why you should embrace pace charts:

• Race Pace Guidance: Pace charts help you determine the pace you need to maintain to achieve a specific finish time for your half marathon. For instance, you can easily find out what pace is required to complete the race in 1 hour and 30 minutes.
• Training Insights: These charts also assist you in determining your ideal running pace for training runs. For example, you can figure out how fast you should be running during a 10-mile long run. Often recommended to be run one to two minutes slower than your goal half marathon pace.
• Visual Impact: Pace charts offer a visual representation of how even a small change in pace can significantly affect your half marathon finish time. Just 15 seconds per mile could be the difference between finishing in under 1 hour and 40 minutes or slightly over that mark.

So, whether you’re a rookie or a seasoned runner, embracing pace charts can be a game-changer in your half-marathon journey.

Additional Source – Check this treadmill pace chart

The Importance of Finding Rhythm

In the world of half marathons, maintaining a consistent and steady pace throughout the race is a surefire strategy for running your best and achieving a personal record.

Attempting to start the race faster than your goal pace is a common mistake that often results in a significant drop in performance during the later miles of the race. Trust me, that’s something you want to avoid.

As a rule of thumb, it’s crucial to establish your target pace right from the start and stick to it. You might consider picking up the pace around mile 10 or 11, but only if you’re feeling exceptionally strong and confident.

Presenting The Half Marathon Chart

Now, let’s dive into the half marathon pace chart and why it’s a valuable tool for your race preparation.

This chart presents average paces per mile or kilometer, providing you with a clear understanding of the pace required to achieve your desired finish time. It’s a fantastic resource for setting and reaching your race goals.

Here’s how it works: The chart lists various finish times and their corresponding per-mile or per-kilometer paces. So, if you have a specific goal finish time in mind, you can easily identify the pace you need to maintain.

For example, if you aim to complete a half marathon in 1 hour and 30 minutes, the chart will show you that you need to run at a pace of 6 minutes and 52 seconds per mile.

This information is incredibly valuable because it allows you to tailor your training program to meet your goal. Whether you’re aiming for a specific finish time or looking to fine-tune your pace with 30-second increments, this chart has you covered.

However, it’s essential to keep in mind that this half marathon pace chart doesn’t take into account specific race conditions like hills, weather, or terrain. So, be prepared to adjust your pace accordingly on race day to account for these factors.

THE CHART

Adjusting for Race Conditions

While the pace chart provides an essential framework for your half marathon timing, it’s imperative to understand that actual race conditions can significantly impact your pace. These conditions might require adjustments to your strategy on the big day. Let’s delve into some common race conditions and how they can affect your pace:

Hills:

• Uphill: Running uphill is more strenuous, and it’s natural for your pace to slow down. Instead of focusing on maintaining a constant speed, concentrate on keeping a steady effort. Your heart rate will be a good indicator. Use shorter strides and lean slightly into the hill.
• Downhill: This might feel easier, but it can strain your legs. Maintain control and use gravity to your advantage, allowing for a slight increase in speed but ensuring it’s sustainable.

Weather:

• Hot and Humid: These conditions can be especially challenging. It’s crucial to stay hydrated and perhaps even slow down your expected pace to prevent overheating.
• Cold Weather: It might take longer to warm up, so consider an extended pre-race warm-up. Once running, the cold can actually be conducive to faster paces but watch for icy conditions.
• Windy Conditions: A strong headwind can slow you down, much like running uphill. Conversely, a tailwind can aid your pace. Adjust your effort based on the wind’s direction and strength.

Terrain:

• Trail vs. Road: If your half marathon is on a trail, expect a slower pace due to the uneven ground, potential obstacles, and softer surface. Trail shoes can provide better grip and protection.
• Tarmac vs. Grass: Running on grass might be softer on the joints but can also be more energy-consuming than running on tarmac.

Tips for Adapting to Race Conditions:

• Reconnaissance: If possible, train on the actual race route or similar terrains. Knowing what to expect can help you adjust your strategy accordingly.
• Listen to Your Body: Always pay attention to how you feel during the race. If conditions are tough, it’s okay to slow down. The key is to maintain a steady effort throughout.
• Adjust Expectations: Your goal finish time is just that – a goal. Based on race day conditions, it might be wise to adjust expectations and focus on completing the race safely and enjoyably.

Remember, every race is unique, and while pace charts provide valuable guidance, being adaptable and understanding the impact of race conditions will ensure a successful and enjoyable half-marathon experience.

Additional resources:

• How to nail your sub 4 hour marathon pace
• Here’s your guide to obstacle race course training.
• Here’s your guide to beginner running pace
• Your guide to pacing strategies for different races
• Here’s how to avoid slowing down during  a race
• How to prepare for your best running race
• How long is a half marathon
• Here’s how to prevent a DNF in a race
• How to warm up for a race

Pre-workout supplements are all the rage nowadays. However, it can be a bit tricky for a newcomer to figure out what a pre-workout supplement even is. Pre-workouts have replaced the pre-workout meal with an array of vitamins, supplements, minerals, and nutrients that many people swear by nowadays.

But what exactly are pre-workouts, and why do they come in so many shapes and sizes? What kind of ingredients are included in a pre-workout supplement? These are the questions that we aim to answer today.

What Exactly Is a Pre-Workout Supplement?

A pre-workout is pretty much exactly what it sounds like: something that you take before your workout. The idea behind a pre-workout is that the vitamins and minerals included in the supplement will help improve your workout.

Pre-workouts can come in a variety of different forms. The most common is a powder that you can mix into a drink. However, you can also find pre-workouts in these forms:

• Capsules containing a number of different vitamins and minerals
• Chewable pre-workout supplements
• Canned or bottled drinks with various ingredients
• ‘Shaker bottles’ which contain a pre-workout that can be mixed into the drink by shaking it

No matter what form you get your pre-workout supplement in, though, you can expect that it’s going to have the same general idea behind it: helping you work out harder, better, faster, and stronger.

That said, the chances of you finding the same pre-workout recipe from a different company is pretty slim. There are hundreds, if not thousands of different ingredients out there that can help improve your workout. Each company has their own recipe and their own ingredients.

A lot of pre-workout supplements use proprietary blends, as well, which means that they won’t even tell you what’s in the supplement. If you’re interested in trying one of these products then you’ll have to rely on the reviews of other people to decide whether or not the supplement will work for you.

We advise reading more about the best pre workout supplements.

What’s In a Pre-Workout Supplement?

As mentioned above, the ingredients in a pre-workout supplement tend to vary from company to company. There are a lot of different things that might be included in a pre-workout supplement.

Carbs or No Carbs?

Some pre-workout supplements focus on supplying you with a healthy dose of carbs. Carbs are an energy source, and healthy carbs are a great way to get powered up before a workout. With enough carbs, you’ll feel like you’re ready to rock the gym.

However, not everyone likes to rely on carbs as an energy source. The keto diet fad has shown many people that fat is a viable energy source, in many ways better and more sustainable than carbs. For that reason (as well as a few others) some pre-workout formulas make a point of being low-carb or carb-free.

Stimulants?

Some pre-workout supplements focus on getting you to jack up your output. One of the ways to do this is by putting stimulants in the pre-workout supplement. These stimulants will kick in as you begin your workout, allowing you to work harder at the gym.

• Caffeine is the most common stimulant used in pre-workouts (and throughout the world). Caffeine stimulates your nervous system and makes it easier to do heavy workouts. However, it can also keep you awake at night – so avoid using a pre-workout with caffeine too late in the day.
• Some pre-workout supplements contain other natural stimulants like ginseng or guarana. These aren’t as powerful as caffeine but they also aren’t going to keep you up at night. They also don’t strain your immune system.

Amino acids?

A lot of pre-workout supplements contain amino acids. Amino acids are the building blocks of protein. They can also have interesting effects on their own. Some common amino acids used in pre-workout supplements include:

• L-arginine, a popular amino acid supplement that is known to enhance blood flow throughout the body. This brings more blood and oxygen to your muscles so you can work them harder.
• L-ornithine, which is supposed to kick in your fight-or-flight response and improve your performance by causing you to push harder.
• L-citrulline, which has similar effects as L-arginine and actually turns into L-arginine once you digest it.

Nitric oxide?

If you don’t know what nitric oxide is, it’s not too late to learn. This is a compound that your body produces. It’s used to help dilate your blood vessels so that you can get oxygen and blood traveling through your body. It’s extremely important for athletes and bodybuilders because it allows your muscles to get the supplies they need to work properly.

Many pre-workout supplements contain supplements that help to boost levels of nitric oxide, such as beetroot powder or certain amino acids.

Do I Need a Pre-Workout Supplement?

The reality is that nobody needs a pre-workout supplement. There’s some debate as to whether or not they’re good in the long-haul. Pre-workouts are great for pushing your body past its natural limit.

This benefit is also the downfall of the pre-workout: you’re pushing yourself harder than you would be able to otherwise. The jury is out as to whether or not this is a safe or healthy idea in the long-run.

However, in the short-term, there’s no denying that pre-workouts can improve your workouts. You’ll probably notice that your endurance goes up, you get more results from your workouts, and you’re able to tone up much quicker than you would be able to without the pre-workout.

Whether or not you want these benefits is up to you. Some prefer the challenge of seeing how strong they can get working within the limits of their body. Others prefer to push it up to the next level by using pre-workouts.

Conclusion

Pre-workout supplements vary from company to company, but ultimately they’re all designed to help you work out better. If you think a pre-workout might help you, don’t hesitate to start using one and see how it feels.

Note – This is A guest post by Huge Supplements .

Whether you’re gearing up for a sprint, a marathon, or anything in between, the secret to unlocking your best race lies in the often-underestimated realm of the warm-up.

Let’s face the truth, shall we? The warm-up isn’t just a cherry on top of your race day preparations—it’s the secret sauce that can make or break your performance! Yet, it’s astonishingly one of the most overlooked aspects of pre-race readiness.

The best part? Your warm-up doesn’t need to be a complicated puzzle. You just need the right key to unlock your full potential. And that’s precisely what today’s post is all about!

No matter your race distance or terrain, this warm-up routine is your trusty companion in gearing up for the big event. Inside the article, we’ll explore:

• Why the warm-up is an absolute game-changer
• The array of benefits it bestows upon you
• Tailored warm-up strategies for various race scenarios
• And a whole lot more nuggets of wisdom!

So, let’s lace up those shoes and dive headfirst into the world of race-day readiness!

The Golden Rule of Race Warm-Ups

Overall, the shorter the race, the longer and more thorough the warm-up needs to be.

The length and intensity of your race warm-up depend on your race distance and fitness level. Overall, warm-up seeds are more intense for shorter distances, such as a 5K,  and less strenuous for longer races, such as the marathon.

That’s why you should tailor your warm-up to the type and distance of the race.

For example, if you want to run your best 5K race, you’ll need to be at race speed from the start.

What’s more?

I’d recommend that you keep it similar to the same way you warm up during training. Don’t try anything new on race day.

Additional resource – Guide to pacing strategies for different races

The Benefits Of  A Race Warm-up

A proper warm-up prepares your body for the physical demands of the race ahead. It gradually transitions your body from a resting state to an active, race-ready state, minimizing the shock to your system when the race starts.

Here’s the science behind it:

• Increase Core Temperature: Warming up elevates your core body temperature, which helps heat your muscles. This temperature increase enhances your metabolism and speeds up the energy supply to your muscles, priming them for better performance.
• Improve Muscle Performance: A warm-up leads to an increase in heart rate, which in turn elevates muscle temperature. As a result, the viscosity or resistance within your muscles decreases. This improved muscle dynamics enhances muscle contraction and relaxation, ultimately improving your athletic performance.

Prevents Injury

A warm-up helps increase tissue and muscle flexibility. When your muscles are warm and pliable, they can better handle the stress of intense movements. This improved flexibility reduces the likelihood of muscle strains or tears.

Improving Heart Function

A warm-up increases cardiac output, which is the amount of blood your heart pumps per minute. This heightened cardiac output ensures that your muscles receive an adequate supply of oxygen-rich blood during the race.

Prime Up Cardio Output

Warm-ups also increase your respiratory minute volume, which is the amount of air you can breathe in one minute. This helps improve your VO2 max, the maximum amount of oxygen your body can utilize during exercise.

For more on the importance of warming up for running performance and injury prevention, check the following sources;

• Why a Warmup is Key to a Successful Run
• Effects of Warming-up on Physical Performance:
• Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications
• Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review
• Benefits of Warm-Up Exercises
• Effects of Short or Long Warm-up on Intermediate Running Performance
• A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes
• Warm up intensity influences running performance despite prolonged recovery

Don’t Wait For Too Long

Although, as you can Cleary see, warm-ups have a lot to offer, as a rule, you shouldn’t wait too long between your warm-up and race start time. Or else, you risk losing some of the benefits of the warm-up.

As a general rule, complete the warm-up 5 to 10 minutes before the race starts.

I know.

This is not always possible due to corrals, crowds, wave start, bathroom wait, etc.

But at least pay attention to this and have a backup plan.

I’d recommend finding space away from the crowds and then performing your warm-up.

Next, head to the start line 5 to 10 minutes before the signal. You should also pay attention not to warm up too hard or too long before the race. This, again, can be counterproductive.

A long, intense warm-up may cause fatigue, negatively impacting your race performance.

Stuck in a line? Then do butt kicks and high knees in line.

Additional guide – Here’s how to breathe when running in the cold

Warming Up for The 5K

A 5K is an intense race. Therefore, it calls for an intense(r) warm-up. You’ll want to be 100 percent at the start line to run at your goal race pace.

So, how should you warm up?

Depends on your fitness level and racing goals.

If this is your first 5K or you are joining a fun run (where speed doesn’t matter), performing a light 10 to 15-minute warm-up before the start should be enough.

I’d recommend walking briskly or jogging for 5 to 10 minutes to gradually raise your heart rate and circulation.

Then, perform 5 minutes of dynamic exercises to get your muscles and joints ready and release any tightness.

By then, your body will be warm and set to go.

But, if you’re looking to get the most out of the race or racing hard, you’ll want to prepare your body for top speed ahead of the start.

Start with a 5-minute walk to wake your body up, then run one to two miles at an easy and conversational pace. During the last half of the running warm-up, add four to six 30-second accelerations at your race pace. The stride-outs should feel comfortably hard.

Next, do a series of dynamic stretches, performing each movement for 30 to 45 seconds. The more, the merrier.

Some of the best moves include:

Leg Swings

Walking Lunges

Butt Kicks

High Knees

Inchworms

What’s more?

Try to complete your warm-up as close to the start of the race as you can. This might be easier in smaller events and more trying in larger ones. But at least do your best.

Have to get to the start line earlier? Then do your warm-up but then keep moving in the corral by running in place, doing butt kicks or knee lifts. Keep it active. This will help keep your body warm, especially on colder days.

A beginner runner? Try this couch to 5K plan on the treadmill.

Additional Resource – What’s A Good 5K Time For A Beginner.

Warming Up for The 10K

The 10K is another distance that will require you to start hard and fast if you want to run your best.

Run for 10 minutes at an easy pace. It shouldn’t feel hard at all. Then do 4 to 6 strides at your 10K pace to get your body primed for fast speed.

Sure, I know it sounds counterintuitive to run before a race but trust me, accelerations and strides are helpful—just make sure not to do too much.

Next, perform a dynamic stretching routine, doing plenty of high knees, running in place, butt kicks, and lunges. These should help you loosen up for the race.

Just keep in mind that static stretching—holding a strong stretch for 30 seconds or longer—is not recommended before racing, as research has shown that it can increase injury risk and hinder performance.

Going to be standing around before the race starts? Then you should stay warm and shed clothes just before the start (if possible).

I’d recommend starting your warm-up 30 minutes before the start time. This will give you enough time to warm up and get to the race’s start line. (Here’s the full guide to the couch to 10K plan.)

Additional Resource – Here’s how to run a 10K in one hour

Warming Up For The Half Marathon

Finding the right recipe mix between energy conservation and preparation is tricky regarding the half marathon.

If this is your first half marathon, keep your warm-up simple since you’re trying to make it to the finish line and earn that medal instead of chasing a PR.

I recommend keeping it to a 5-minute brisk walk and some easy jogging for a few minutes to get your body loose. Then, save your energy for the race course.

Trying to PR and competing in a half marathon? Then run 2 miles and include a few race pace intervals later in the warm-up.

Is it a cold-weather race? Then, jump into a hot shower before the race to help warm up your body before you head to the race venue.

Remember that you need to conserve your energy, so don’t perform too intensely of a warm-up and burn out before the start line. Ten minutes is enough, so plan it around the start line.

Additional Reading – Half marathon pace chart

Warming Up for The Marathon

I hate to state the obvious, but the full marathon is another event in which you’ll want to minimize your warm-up time and conserve your energy.

You have plenty of time to get into your race pace during a marathon. However, burning off a lot of energy in the warm-up can be detrimental to your race performance.

Again, how you warm up depends on your fitness level and race goal.

In it for a PR? A 10-minute brisk walk, a few dynamic stretches, and yoga-like movements to focus on your breathing and how your body feels in the movement.

Remember that when it comes to the marathon, you still have plenty of miles—21.2 miles, to be precise—to get into your race pace and settle. So don’t feel ice you have to rush or expend too much energy that hinders your performance during the race.

Additional resources:

• The Myrtle routine
• How to prepare for your best running race
• Here’s how to avoid a DNF in a race
• Guide to Marathon Des Sables
• How to train for an 8K

Race Warm-up Guide – The Conclusion

There you have it! If you’re serious about running your best event, you should always start off with the right race warm-up. The rest is just details.

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 into fitness, you shouldn’t be surprised to see runners—and athletes across all disciplines—jumping into an ice bath after a hard workout.

Also known as cryotherapy or cold water immersion, this “super cold” practice is touted to help reduce muscle pain and soreness.

In this article, I’ll touch on some of the main benefits ice baths offer and how to make the most out of polar practice.

What is An Ice Bath

An ice bath is exactly what it sounds like: an immersion in super cold water. Unlike relaxing baths that you might take for stress and relaxation purposes, ice baths are swift, therapeutic immersions in water filled with ice cubes.

Ice baths are used by athletes from various sports as part of a post-exercise recovery route but can be helpful any time of the day. More on this later.

What Do Ice Baths Do

As long as you’re healthy and don’t have any chronic conditions, ice baths may have a lot to offer.

It cannot only help you relax and feel better but can also help you feel better, enhance your mood and even improve your performance.

Let’s explore some of the benefits of ice baths for runners.

Reduce Core Body Temperature

I hate to state the obvious, but an ice bath can bring your temperature down like nothing else.

This is especially the case if you just worked yourself into a sweat.

Ice baths are a common therapeutic tool for marathon runners and other athletes experiencing heat injuries. The ice can be lifesaving as it has been used to treat serious conditions such as heat stroke.

But be careful. Taking the cold plunge for too long can reduce your core body temperature too much, which is dangerous.

Reduce The Impact of Heat & Humidity

Whether you just finished a long and hard run or are in the middle of summer, cooling off fast can be crucial in many situations.

An ice bath can cool you off quickly—and much more effectively than other methods.

What’s more?

A cold plunge before a long race in heat or humidity can reduce your core body temperature to enhance performance.

Don’t take my word for it.

A review of 19 studies has reported that jumping in cold water cooled off overheated subjects twice as fast as otherwise. But this is only possible if much of the skin is immersed.

Soothe Sore Muscles

After a hard run, plugging into cold water can rely in sore and burning muscles. The cold constricts your blood vessels which slows circulation and soothes some of that soreness and swelling in your muscles post-exercise.

Again, don’t take me for word for it. Some research has shown that cold water immersion limits muscle soreness post-exercise.

According to a study that looked into volleyball, players reported that cold baths benefit muscle recovery in those who practiced it post-workout over 16 days

That’s not the whole story.

Another study found that immersion in cold water can lower inflammation and muscle soreness after intense exercise. The researchers had 15 subjects plunge into cold water at 50 degrees F (10 degrees C) for 15 minutes after their workout. The control group was kept at room temperature.

In the end, the researchers found that the cold water was effective at suppressing the inflammatory markers neopterin two hours following an intensive bout of exercise. That’s a good thing if you ask me.

Simply spending 15 minutes in cold water can help reduce muscle soreness following a workout rather than just resting at room temperature.

However, remember that you’re only using the cold to soothe post-workout aches and not actual pain.

Additional resource – Should I run Today? 

Reduce Inflammation

Inflammation is our body’s reaction to injury and is characterized by redness, pain, and swelling. Again, the cold has been shown to help with this.

The theory is cold water constrict your blood vessel by decreasing the local temperature after exercise, which can help reduce swelling and inflammatory response. This, in turn, helps you recover faster.

It almost functions like a drug-free anesthetic.

Runners with inflammatory conditions, such as arthritis, will find great relief in cold water immersion as it helps reduce discomfort and swelling from flare-ups post-run.

Just keep in mind that some people get better results with heat, so it’s a matter of finding out what feels best for your body at the end of the day.

Additional resource – Running with a labral tear

Improve your Focus

Another benefit of cold water immersion is that it snaps your brain into focus.

Although plunging into cold water may seem like the last thing to do, studies have found some surprising benefits for brain power and mental health.

Like breath work, meditation, and mindfulness, cold water immersion is another efficient practice for your cortisol levels, stress, and mental state.

Additional Resource – Here’s the full guide lower abdominal pain while running.

Trains Your Vagus Nerve

Cold water immersion can also benefit your nervous system.

Ice baths may help you train your vague nerve, which is linked with the parasympathetic nervous system and training.

The vague nerve is a long nerve that extends from the brain to the stomach and helps us deal with stressful situations.

Improved Vagus nerve function improves mental function, cognition, and digestion, reducing anxiety and so much more.

Again, don’t take my word for it.

Research has reported that cold stimulation activates the Vagus nerve, especially in the neck region. Therefore, reducing heart rate and likely soothing stress.

What’s more?

A review of different research papers has reported that cold showers have an antidepressant effect. Another review of hydrotherapy treatments found that cold exposure can improve the capacity and function of the certain nervous system (CNS). A functional CNS can help you feel better and sleep better.

Although more research needs to be conducted to get the full picture of the link between ice baths and mental conditions, jumping into cold water every now and then might help your mood.

Additional resource – Sore quads after running

The Risks of Ice Baths

Although cold water immersion are beneficial, just like anything else, there are some side effects.

For starters, jumping into icy water feels very cold—especially the first few times you do this.

In addition to this superficial “discomfort,” ice baths’ main downside applies to those with high blood pressure or any preexisting disease.

The immersion in ice constricts blood vessels and slows down circulation in your body.

This can be unsafe if you have circulation problems which can put you at risk for cardiac arrest or stroke.

What’s more?

You may also risk hypothermia, especially if submerged in icy water.

Additional resource  – Here’s the full guide to aqua jogging

Who shouldn’t try ice baths?

Staying in an ice bath for too long can also cause hypothermia, which occurs when your body temperature drops too low.

That’s why it’s important to use a timer and keep your ice baths brief. And remember to pay attention to your body. You should get out of an ice bath immediately if you start shivering uncontrollably or notice skin color changes.

Though cold water plunges are likely a risk for everyone, some people may be especially vulnerable. That’s why it’s key to ensure it’s safe for you before jumping into cold water.

Avoid ice bathing if you have:

• Type 1 or 2 diabetes
• A cardiovascular condition or high blood pressure
• Peripheral neuropathy.
• Poor circulation
• An open wound
• Venous stasis.
• Cold agglutinin disease.
• Conditions that increase your cold sensitivity
• Another preexisting condition limits your body’s ability to regulate body temperature or blood pressure.

Not sure if ice baths are a good idea? Get the green light from your doctor first.

The Cold Isn’t A Fix For Serious  Injuries

Although cold water immersion can help soothes your aches and pains, it’s not the right option if you’re suffering from something more serious, like a fracture, ligament tear, or a chronic overuse injury.

That’s why you need to ensure you’re not dealing with an underlying issue.

Additional Resource – Your Guide to Groin Strains While Running

Tips For Taking An Ice Bath

Ready to take the plunge? Then there are a few things to make sure you make the most out of it.

How do you make an ice bath? 

You can throw together an ice bath by failing your bathtub halfway with cold water and then tossing in a few large bags of commercial ice.

You can also use a smaller container to zone in on a specific part of your body, such as your calf.

The Temperature

The temperature of the ice should usually be roughly 50 to 59 degrees Fahrenheit. Likewise, the water shouldn’t be colder than 50 degrees Fahrenheit.

Timing is everything

Spending a long time submerged in cold water can have negative consequences.  So, limit your cold exposure to no more than 10 minutes. Start with 5 minutes and slowly work your way up.

It may not seem that cold, but you’ll feel the chill.

Also, use a bath thermometer to ensure you’re doing it right.

Additional Resource – Can You Run With An Abdominal Strain?

Exposure

To make the most out of the cold bath, immerse your entire body in the cold water. This should have the most positive impact on blood vessel contraction.

If this is your first few times, make sure to first expose your feet and lower legs. Then, as you get used to the cold, move toward your chest and upper body.

Bath Timing

The sooner you jump into the cold water following a hard run or workout, the better the effect.

This helps you target your muscles while they’re still in the healing process. Otherwise, some inflammatory and recovery processes may have already run their course if you wait an hour or longer.

Additional resource – Common running injuries

How Long To Ice Bath

If this is your first time, keep it quick. I’d recommend starting with no more than five minutes, then max out at 10.

If this is your first time trying ice therapy, most experts recommend starting much warmer—maybe at around 58 to 62 Degrees.  Just keep in mind that it’s cold for a bath.

What’s more?

Research also tells us that ice baths have little to nothing extra to offer after a few minutes. Furthermore, research has suggested that after around three minutes, extra benefits taper off.

Additional resource –  Prevent Sunburn in runners

Conclusion

Although more research is needed to look into the effects of cold baths on performance, recovery, and overall health, the current scientific consensus is favorable.