Top 4 Causes Of Lower Abdominal Pain While Running

runners stomach

If you have never experienced lower abdominal pain while running, then consider yourself one of the lucky ones.

Whether it’s a stomach cramp, a side stitch, or the urge to sprint to the nearest porta-potty, stomach problems can really put a dint on your runs.

The pain may crop up suddenly and without warning. In some cases, the pain might fade after a few minutes but may also persist for the entirety of the run. That’s really annoying!

Fortunately, when you’re suffering from stomach pain while running, there are a number of likely culprits.

You should be able to narrow down the reason based on the symptoms.

So what are the main causes of abdominal pain while running? And most importantly, how can we treat and prevent them? That’s where today’s article comes in handy.

Top 4 Causes Of Lower Abdominal Pain While Running

Here are a few measures you can take right now to help treat and prevent the cramps altogether.

Lower Abdominal Pain Cause – 1: Side Stitch

Also known as exercise-related transient abdominal pain (ETAP), side stitches are one of the most common abdominal issues among runners.

As the name implies, a side stitch refers to the stabbing pain around the ribs while running, usually on the right side of the abdomen or even in the lower abdominal area. The pain can be achy or dull as well as sharp and stabbing. It comes out of sudden, without previous signs.

Research published in 2015 by Australian researchers revealed that 70 percent of runners surveyed reported having experienced a side stitch while running in the past year. Yes, it’s very common.

The Cause

Science is quite unsure what causes side stitches, but there are many theories.

The most common one is that it’s caused by the pulling of the belly organ ligaments on the diaphragm but could also be brought on by the bouncing forces inside the abdominal wall as well as running too soon after eating.

Other common causes that may contribute to side stitches include

  • Bad form
  • Improper breathing technique
  • Consuming too much food or drinks before a run

How To Manage Side Stitches While Running

Take the following measures to manage running side stitches.

Stop on The Go

If you are suffering from a side stitch in the middle of a run, slow down your pace and give your body some time to recover.

If it’s not working, stop altogether and take a minute to stretch before continuing your run.

Try bending forward at the waist while engaging your core muscles. Remember to breathe deeply as this helps stretch the diaphragm, which in turn may help soothe your pain.

You can also place your hand in the affected region, then push on using your index and middle finger while inhaling. On each exhale, push a little deeper into the stitch until, hopefully, it starts fading.

Also, try stretching your arm of the affected side above your head, then lean to the opposite side. Hold for about 15 to 25 seconds, then repeat the stretch on the other side.

Never Run on Full Stomach

You shouldn’t run after eating a large meal or drinking a large amount of water.

Instead, space out your meals and runs by at least three to four hours. This is especially the case if you have a “slow” digestive system and/or a history of stomach cramps.


Dehydration can also cause cramping.

Build the habit of sipping small amounts of water before and during training, then make sure to drink plenty post-workout.

Planning to run for more than 45-60 minutes? Then take water with you and keep sipping a few swallows at regular intervals. This is especially the case in hot temperatures.

Change Your breathing

Your breathing technique may help relieve your side stitch.

Try inhaling on three steps and exhaling on two steps. And if you’re trying to pick up the pace, try a 2:1 ratio, inhaling on two steps then exhaling on one.

Just remember to slow down for a few minutes to allow you to keep up with that pattern.

Lower Abdominal Pain while running

Lower Abdominal Pain Cause – 2: Heart Burn

Another common cause of abdominal pain from running is what’s known as heartburn.  This occurs when some of the stomach content “travels” back up into your food pipe, the esophagus.

The condition causes a stinging sensation in the upper abdomen as well as the chest and can cause burping, belching, gagging, and other uncomfortable symptoms while running.

If chronic, as in it occurs more than a couple of times per week followed by constant soureness in your mouth or throat, experts usually refer to it as gastroesophageal reflux disease (GERD).

The Cause

Running, which is a high-impact sport, can disturb the flow of acidic content in your stomach.

The harder you push yourself, the more commonly this strikes.

What’s more?

Running may trigger heartburn if the lower esophageal sphincter (LES) muscle is worn-out or too relaxed. This lets some stomach content escape into the esophagus, causing trouble.

Diet also matters. Certain foods, such as acidic foods, spicy food, and carbonated sodas, rich in gluten may also contribute to exercise-induced heartburn.

Keep in mind that in some cases, a heart burn-like pain can be a sign of something more serious, such as an ulcer, or God forbid, a heart attack.

How To Manage Heart Burn While Running

Take the following steps to treat and prevent heartburn during running.

Change Your Diet

It may take some trial and error to find the trigger but start by avoiding some of the usual culprits, chocolate, and food and drinks with tomato and citrus, spicy foods, and orange juice. Then see.

Avoid sleeping at least 2 hours after your last meal.

Eat Three to Four Hours Before Running

Experiment with how long before a run you can have a light snack—30 minutes, one hour, two hours, etc.—without any trouble.

Maybe you can have a small meal an hour pre-run trouble-free. Or you may need to eat three to four hours before running to give your stomach time to empty.

Loosen Your Waistband

In some cases, the reason behind your heartburn boils down to wearing tight clothing that compresses your stomach.

Try wearing roomier pair of running shorts and legwear. If you are using a belt, try loosening it. Also, pay attention to any compression garment you’re using.

Additional resource – Your guide to runners cough


Taking over-the-counter drugs, such as Mylanta, nexium, or chewable antacids may also help.

Antacids work best as it’s the ingredient that neutralizes stomach ache. It works the fastest and be taken during your training if symptoms develop.

For stronger medication, try H2 blockers which you can get with a prescription.

Additional Resource – Here’s how to stop feeling nauseous after running and exercising.

Lower Abdominal Pain Cause – 3: Stomach Muscle Cramps

When you have food just before a run, your digestive system and muscles start fighting for blood flow. If the former wins, your muscles won’t get enough oxygen and nutrients to perform at their best.

If the latter wins, you will likely come down with stomach cramps.

Often confused with a side stitch, stomach muscle cramps are something else.

Stomach cramps are the contraction of the stomach and intestinal muscles. The involuntary muscle cramps may strike out of nowhere for no reason, but they’re common in runners.

When suffering from a muscle cramp, you might experience sharp pain as the muscle seizes up. It might also become tight and hard. The pain is usually intermittent but can turn chronic in some cases.


Common causes of stomach muscle cramps while running include:

  • Running in the heat
  • Lack of warm-up and stretching before training
  • Dehydration
  • Muscle fatigue and exhaustion

How To Manage Stomach Muscle Cramps While Running

Deal and prevent stomach cramps while running by doing the following.

Stop What You’re Doing

If one of your stomach muscles seizes up while running, stop running and gently stretch and massage the muscle with your fingertip. In most cases, the pain will fade quickly on its own. Feel free to apply ice to soothe any lingering soreness and heat to loosen tight muscles. If you’re not a fan of cold compression, try a hot compression pad.

Additional resource – Side stitches while running

Stay Well Hydrated

Muscles are less pliable when they aren’t properly lubricated, especially during running. This, in turn, may set the stage for cramps.

As a rule of thumb, drink plenty of water throughout the day. This will help ensure that you’re well-hydrated at any moment of the day.

More specifically, drink 12 to 16 ounces of water the hour before a run. Planning to run for more than 30-45 minutes? Drink two to four ounces every 10-15 minutes during your run.

Additional Resource – Can You Run With An Abdominal Strain?


I cannot emphasize enough the importance of warming up properly before a run, especially when it comes to preventing running pains—muscle cramps are no exception.

Cold muscles are also prone to overstretching, which, again, may cause a cramp.

Additional Resource -Your guide to jaw pain while running

Lower Abdominal Pain Cause – 4: Abdominal Strain

Another less common reason for stomach pain in runners is actual trauma or injury to the abdominal muscles.

When you have an abdominal muscle strain, any of the muscles of the abdomen can be injured, causing extreme pain with any core movement as well as deep breathing, laughing, coughing, or sneezing.

You may also notice bruising, swelling, weakness, or loss of muscle function—this, of course, depends on the severity of the strain as it can vary from a minor nuisance to full rupture.

The Causes

Abdominal muscle strains are usually brought on by direct impact, being overworked, or overstretching.

The main suspects include:

  • Intense sprinting
  • Sudden twisting or fast movement
  • Bad running form while spiriting
  • Lack of proper rest for overused muscles
  • Lifting heavy objects with improper form
  • Bad weight lifting technique
  • Sneezing, laughing, or coughing too hard.

How To Manage Abdominal Strains While Running

Take the following steps to help speed up recovery and prevent abdominal strains while exercising:


To soothe pain, consider taking over-the-counter (OTC) drugs, such as naproxen sodium (Aleve) and ibuprofen (Advil). This helps relieve swelling and inflammation.

Core Work

Strengthen your core if you’re prone to abdominal muscle tears.

Core training not only will help you prevent abdominal pain but can also help prevent overuse injury as well as improve performance.

Some of the best core exercises to perform include:

  • Planks
  • Russian twists
  • Bridges
  • Boat
  • Mountain climbers

Consult A Physician

If the pain is too excruciating and/or you experience a complete loss of muscle function, consult a doctor immediately as it may indicate a complete tear.

Otherwise, most cases of abdominal muscle strains can be managed at home by:

  • Applying ice on the affected area for 10 to 15 minutes, three to four times a day, to help soothe swelling.
  • Stopping any type of vigorous activity that makes the pain worse
  • Wrapping an elastic bandage around your midsection to help limit movement and swelling.

Apply this protocol for at least three days after the injury. Return to running gradually only when the pain and swelling have faced.

Additional resource – Common cause of lower leg pain while running

Stomach Pain While Running – When To See A Doctor?

If you’re chronically suffering from stomach problems while exercising, you might be dealing with an issue not directly related to your workout routine.

When it’s the case, consult a doctor to be evaluated for proper treatment.

This is especially the case if normal daily activities such as sitting, walking, or sleeping are disturbed because of your stomach pain.

Visit a doctor if you experience any of the following symptoms:

  • Shortness of breath
  • Stabbing pain with burning sensation,
  • Tenderness around the abdominal region followed by oversweating
  • Frequent constipation
  • Frequent diarrhea and cramping
  • Bloody stools
  • Bloating, gas, and nausea whether you exercise or not.

Your doctor can check for any more serious medical conditions as well as prescribe the right drugs to treat symptoms and soothe the pain.

And most importantly, if you have any chest pain or any history in your family with a heart condition either triggered by running or not, seek medical help immediately.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

Lower abdominal pain while running – The Conclusion

There you have it! If you’re experiencing lower abdominal pain while running and would love to know more about the causes (as well as how to deal with them), today’s post should provide you with enough guideposts to get you started on the right path. Stay safe.

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.

Top 14 Best Running Shoe Brands

running shoe brands

Looking for a list of the best running shoe brands? Then you have come to the right place.

Here’s the truth. There’s no such thing as the perfect running shoe brand.

Sorry, Nike. The best athletic shoe brand is the one that works the best for you. Deciding which is which depends on a host of factors.

Your foot size, shape, running style, weight, running goals, etc.—can all make one brand work more suitable for you than another.

That said, there are plenty of reliable brands designing running shoes for a wide range of activities and preferences. Top-tier running shoes are made with premium material and designed to maximize support, comfort, and performance.

These can, literally, help you put your best foot forward.

Top 14 Best Running Shoe Brands

Without further ado, here’s a list of the best running shoe brands out there.


Note – Here’s the full guide to the different types of running shoes

Running Shoe Brand – 1. Brooks

When it comes to the best running shoe brands, Brooks is a sporting equipment manufacturer at the top of its game.

The company was founded in 1914 by Morris Goldenberg and his brother Arthur in Canada. Nowadays, the brand has expanded all over the globe.

Brooks has a selection of running shoes that provide supreme protection for the foot, regardless of your fitness levels.

Brooks shoes are also designed with stellar grip on the heel and long-lasting cushioning on the arch and midsole.

Brooks employs 3D lugs that provide stellar grip on the outside of the shoes.

Some of the best styles include:

  • Brooks Launch 7
  • Brooks Ricochet 2
  • Brooks Hyperion Elite 2
  • Brooks Glycerin GTS 19
  • Brooks Adrenaline GTS 21

Running Shoe Brand – 2. Asics

First founded as the “Onitsuka Co Ltd” by Kiharchiro Onitsuka in 1949, Asics initially produced shoes for judo athletes but then expanded into track and field shoes during the 60s.

It wasn’t until the late 80’s that Asics began producing running shoes under their brand name.

Asics shoes were initially imported to the US by Phil Knight and Bill Bowerman, the founders of Nike, which paved the way for future athletic shoes.

The band name is an acronym for “anima sana in corpore sana’, which is Latin for “a healthy should in a healthy body.” This translates to a stellar shoe build for every runner.

The company makes some of the most innovative and best running shoe money can buy.

Asics running shoes offer plenty of support, and their cutting-edge shock absorption technology makes them a popular opting among endurance runners.

Famous styles include:

  • GEL-DS Trainer
  • GEL -Nimbus 23
  • GT 2000
  • GEL-Kayano 27

Running Shoe Brand – 3. Hoka

A somewhat new player in the athletic footwear industry, Hoka has only been around for over a decade, but it didn’t take the brand a long time to penetrate the running shoe market.

In fact, over the last few years, this innovative French company managed to win over fashion-conscious and serious runners alike with its mix of eye-grabbing aesthetics and uncompromising performance.

Hoka makes some of the most-cushioned athletic footwear, making it ideal for long-distance runners and activities requiring lots of walking and standing.

Their shoes offer superior shock absorption and feature a low heel drop in virtually all designs for maximum performance and comfort.

What’s more?

The trending style is quite attention-grabbing

Some of the best styles include:

Hoka All Gender Ironman Kona Carbon X

  • Hoka Clifton 8
  • Hoka Rincon 3
  • Hoka Speedgoat 4
  • Hoka Clifton Edge

Additional resource – Running Shoes Vs. Cross Trainers

Running Shoe Brand – 4. New Balance

Established in 1906 in Boston, New Balance has been making superior footwear since.

When it comes to designing premium running footwear, New Balance tops the brads out there. Since its inception, New Balance has focused on making specialist orthopedic training shoes that provide supreme support for the feet.

Some of the most popular styles include:

  • Fresh Foam Zante V2
  • PureFlow 7
  • Vazee Pace V2

Running Shoe Brand – 5. Nike

Founded in 1964 by Phil knight and Bill Bowerman, Nike is touted as the biggest running footwear in the world.

The Nike symbol is everywhere. From football stars to fashion runways, you’ll find athletes in Nike gear from all walks of life and backgrounds. So it’s no surprise that this brand is the world’s biggest sports brand and produces some of the best running shoes in the market.

Nike running shoes are considered one of the best running shoe brands in the footwear market. It’s a runner’s favorite, both elite and amateur runners alike. Versatile and stylish, you can wear these shoes with jeans and complete the ensemble with a t-shirt, button-down, hoodie or sweater for a casually cool outfit for guys.

The American company is constantly pushing the envelope when it comes to making high-performance shoes of a superior caliber. Nike shoes are breathable and lightweight uppers, whereas the intricately woven pattern offers stability and support.

Some of the best styles include:

  • Zoom Pegasus Turbo 2
  • Roshe run
  • Free RN Distance
  • Zoom X Vapofly
  • Air Zoom Pegasus
  • Air Zoom Structure 23

best running shoe brands

Running Shoe Brand – 6. Reebok

Are you looking for high-performance shoes in the premium range? Reebok has you covered.

Founded in 1895, The German-owned footwear and clothing manufacturer

is a brand with a strong and loyal consumer base thanks to balancing affordability, comfort, and style.

Reebok shoes are stylish and offer superior comfort and performance for every skillet. Their shoes feature a unique design with a comfortable groovy sole and synthetic upper.

Some of the most popular styles include:

  • Floatride Run Fast Pro
  • Floatride Energy 3
  • Forever Floatrdide Grow
  • Floatride Run Fast 3

Running Shoe Brand – 7. Saucony

Founded in 1898, and named after a Native American word that means “path less traveled,” Saucony is an American company with over a century of history under its laces.

In fact, Saucony is one of the most established brands in the footwear industry, with a rich history of creating reliable and much-loved shoes.

From lightweight everyday shoes to cushioned stability shoes to power track and cross country spikes, Saucony shoes suit runners from every level and training background.

Saucony shoes featured PWRRUN insoles, which provide a lot of comfort and stability while you run. The top-selling point of the company is the shock absorption and cushioning offered by these insoles.

Some of the most popular styles include:

  • Triumph ISO 3
  • Osprey
  • Grid Omni 3
  • Freedom ISO 5

Here’s the full guide to arch support for running

Running Shoe Brand – 8. Altra

First seen in the light in 2009, Altra Footwear has founded state-of-the-art technology to make some of the best shoes for active people.

The main reason behind Altra’s quick rise to success lies in its FootShape toe box.

Although most athletic shoes brands design shoes that get narrower toward the toes, Altra footwear offers a more square toe that lets your feet land push off naturally.

Thanks to the FootShape toe box, a runner’s toe spread out evenly across the ground.  This, in turn, helps encourage stability and maintains balance—all of which are key for staying comfortable and injury-free while logging the miles.

The FootShape toe box technology is designed to help maximize comfort, balance, and stability, helping the shoes deliver superior performance.

Running Shoe Brand – 9. Adidas

Another industry leader for decades, Adidas, makes shoes for people who love to be outside. The German company started in 1949 and kept making state-of-the-art shoes for all types of physical activities.

Adidas is behind some of the most innovative and iconic running shoes ever made. The brand makes comfortable and supportive shoes for the person on the go and does so with a beautifully designed finish.

Some of the most popular styles include:

  • Adizero Adios Pro
  • Ultraboost 20
  • Adidas Solarboost 3

Additional Resource – Here’s your guide to cross country running

Running Shoe Brand – 10. Mizuno

If you’re looking for quality running shoes that feature an excellent fit, super shock absorption, and a smooth ride, look no further than Mizuno.

Mizuno is Japan’s most famous brand. It’s also one of the best running shoe brands out there, thanks to its consistent and reliable shoes that suit a wide variety of runners.

The Japanese company employs SmoothRide Support Wave technology to make the ideal running shoe.

Most of the brand shoes also feature reinforced heels that’s both sleek and lightweight.

Some of the most popular styles include:

  • Kinsei 4
  • Wave Sayonara
  • Wave Alchemy 7

Running Shoe Brand – 11. Puma

First established in 1948 by Rudi Dassler—his brother, Adi, is the founder of Adidas; this German company makes footwear that offers support and protection while running maximizes performance with every step.

Puma makes shoes that provide protection and support on every step. The company designs shoes using advanced technology, and some of its products, such as Hybrid Runner Unrest, are some of the best in the industry.

Some of the most popular styles include:

  • Puma Velocity Nitro
  • Puma Deviate Nitro
  • Puma Deviate Nitro Elite
  • Puma Magnify Nitro

Running Shoe Brand – 12. Salomon

Based out of France, Salomon is a top athletic gear manufacturing brand with an excellent reputation among runners.

Salomon shoes are you if you like venturing into the off-beaten path and finding your way through uncharted territories.

Salomon specializes in making that that is suitable for all kinds of land and employs Gore-Tec technology for superior flexibility across the feet.

Inspired by the rough surfaces of earth where it was founded in the heart of the French Alps, Salomon shoes are the ideal shoes for your next trail adventure.

The brand’s shoes are designed with a midsole made of Salomon’s signature Optivibe material, resulting in over six years of research.

  • Salomon XT-6 ADV “Ebony”
  • Salomon XT-Wings 2 ADV “Peat Green
  • Salomon XT-6 AD
  • Salomon XA-Pro

Running Shoe Brand – 13. Skechers

There’s nothing sketchy about Skechers—I can assure you.

Established in 1992, the American company specializes in designing gear for all ages and has been recognized as the third-largest athletic footwear brand in the U.S. The company also makes a series of shoes specifically designed for track events.

Skechers running shoes provide high-performance and breathable footwear for your next session thanks to its Air Cooled Goga mat mesh and insole body.

Skechers shoes tend to be strong and durable as they’re made with high quality and synthetic material.

Some of their best styles include:

  • GoMeb
  • GoRun
  • GoTrail

Running Shoe Brand – 14. Newton Running

Newton Running is an athletic shoe brand that knows a thing or two about how to design shoes that suit the natural form of the foot.

Newton running shoes are professionally crafted to perfection, and every shoe is manufactured using eco-friendly fabrics and textiles.

Not only do Newton running shoes are comfortable, performance-oriented, and lightweight, they’re also made using recyclable materials that limit negative environmental impact.

  • Newton Kismet 4
  • Newton Gravity 7
  • Newton Fate II
  • Newton Aha 2

 Best Running Shoe Brands – The Conclusion

There you have. This round-up of the best running shoe brands should inspire you to get back on track or even start running a shoe brand of your own.

The rest is just details.

Please feel free to leave your comments and questions below.

Thank you for dropping by.

The Role of Sports in Education: How Participating in Athletic Activities Can Help Students Develop Key Life Skills

Compression Pants for Running

Participating in athletic activities has been a long-standing tradition in many educational institutions. From elementary to high school and even college, sports have always been an integral part of the educational experience. While many students participate in sports for the thrill of competition and physical activity, sports participation can also help students develop critical life skills. In this article, we will explore the role of sports in education and how participating in athletic activities can help students develop key life skills.

Benefits of Sports Participation in Education

Physical Health Benefits

Participating in sports can have numerous physical health benefits. Regular physical activity can improve cardiovascular health and reduce the risk of obesity. According to the Centers for Disease Control and Prevention (CDC), regular physical activity can also help reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease. In addition to these benefits, participating in sports can also lead to improved muscular strength, endurance, and flexibility.

Mental Health Benefits

In addition to the physical health benefits of sports participation, there are also significant mental health benefits. Sports can help reduce stress, anxiety, and depression, and improve mood. According to a study published in the Journal of Sport and Exercise Psychology, participating in sports can also help improve self-esteem and self-efficacy, which are essential components of mental well-being.

Academic stress can be a significant barrier to participating in sports. The pressure to perform well in exams and assignments can lead to students neglecting their physical health. This is where Edu board writing service can help. These services provide academic assistance, including essay writing and exam preparation, to reduce academic stress and free up time for sports and other extracurricular activities.

Life Skills Developed through Sports Participation


Participating in sports requires teamwork and collaboration. In team sports, each member of the team has a specific role to play, and success depends on each member’s contribution. Through sports participation, students learn how to work effectively in a team, communicate effectively, and develop leadership skills.


Sports participation can also help students develop leadership skills. In team sports, team captains are often responsible for leading the team, making decisions, and motivating their teammates. Through sports participation, whether that’s a game of football or exciting afternoon in the forest with some cheap airsoft guns, students can learn how to be effective leaders, communicate clearly, and make decisions that benefit the team as a whole.


Effective communication is critical in sports. Whether it’s communicating with teammates during a game or working with coaches during practice, students must be able to communicate effectively to succeed in sports. Sports participation can help students develop these communication skills, which can be valuable in many aspects of life.

Time Management

Participating in sports requires excellent time management skills. Students must balance their academic workload with their athletic commitments. Through sports participation, students can learn how to manage their time effectively, prioritize tasks, and develop discipline.

Goal Setting

Sports participation requires setting goals and working towards achieving them. Whether it’s improving a personal best time, winning a championship, or simply improving skills, students learn the importance of goal setting and the satisfaction that comes from achieving those goals.

Academic Benefits of Sports Participation

In addition to the physical and mental health benefits of sports participation, there are also academic benefits to be gained. Research has shown that students who participate in sports are more likely to achieve higher grades and have better attendance records than those who do not participate. According to a study conducted by the Women’s Sports Foundation, female high school athletes were found to have higher graduation rates, better academic performance, and lower dropout rates than non-athletes.

One reason for this correlation between sports participation and academic success is that sports can help students develop important time-management and goal-setting skills. For example, student-athletes must learn to balance their schoolwork with their athletic responsibilities, which requires discipline and organization. This can translate into improved academic performance as students learn to prioritize their time and set goals for themselves.

Furthermore, participating in sports can also lead to improved self-esteem and confidence, which can in turn improve academic performance. When students feel confident in their abilities on the playing field, they are more likely to feel confident in other areas of their lives, including academics. As a result, they may be more willing to take academic risks and seek out challenging opportunities.

Challenges and Solutions for Sports Participation in Education

While there are many benefits to sports participation in education, there are also a number of challenges that schools and students may face. One common challenge is budget constraints, which can limit the availability of sports programs and facilities. Another challenge is competing demands on students’ time, such as academic work, extracurricular activities, and family obligations.

To address these challenges, schools and communities can work together to find solutions that support sports participation and its positive impacts on students. One solution is to form partnerships with community organizations, such as local sports clubs or youth organizations, to provide additional resources and support for athletic programs. This can help to expand the availability of sports programs and facilities, as well as provide opportunities for students to develop their skills outside of the school environment.

Another solution is to use creative scheduling to accommodate students’ academic and athletic commitments. For example, schools can schedule sports practices and games outside of school hours or during study hall periods to minimize the impact on academic work. Additionally, schools can consider offering online or blended learning options to provide more flexibility for student-athletes.

Finally, increased funding for athletic programs can help to address budget constraints and ensure that students have access to quality sports programs and facilities. By investing in sports participation, schools and communities can help students develop important life skills, improve their physical and mental health, and achieve academic success.

It is important to consider the wide range of resources available to students who are interested in participating in sports. For example, there are many organizations that provide scholarship opportunities and other forms of financial assistance to students who are looking to pursue sports in college.

To conclude

Sports participation in education can be a game-changer for students. It can help them to develop important life skills, achieve academic success, and improve their physical and mental health. So, let’s invest in sports participation and create a brighter future for our students.

Running On a Treadmill VS. Running Outside

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Runners know very well that running in the gym is much more pleasant: no stabbing in the side, no drying out of the throat, no panting – you run at your pleasure at least 5 km, at least 10. But as soon as you go outside, the happy and easy miles you’ve run a thousand times suddenly become torture. Today, in this article, the paper writer will examine why this happens and determine which workout helps you burn more calories.

There is little difference if you compare running in the gym and running on the street: both are cardio workouts, and the muscles involved are the same. And if it is a track at the stadium with a unique surface, the surface is almost no different. But a more detailed comparison shows that there is a difference. And a significant one!

The weather conditions


It’s almost always the same “weather conditions” in the halls. Sometimes it can be a little cooler or hotter, but this is all corrected by adjusting the air conditioner settings. And if you have breathing problems: a deviated septum, frequent maxillary sinusitis, or frequent bronchitis, a treadmill can be your salvation because breathing while running indoors is much easier. You’re unlikely to catch bronchitis in temperatures of +23 without a headwind and with the right clothing choices.

If you want to simulate wind resistance, increase the angle of the treadmill by 1 degree.


Outdoors has everything: sun, wind, humidity, and different temperatures. Physical sensations are a separate topic because in the gym, with constant temperature and humidity, you are unlikely to get runny eyes, dry up your nasopharynx, or have water running out of your nose. All of this is a hindrance and makes running outdoors more challenging regarding feeling and exertion.

Injury rate


Even though the treadmill’s surface is flat and made of suitable material, injuries happen to it. You can turn down the pace or change the angle of the treadmill with a few button presses, but constantly repeating runs at the same rate and for the same amount of time puts stress on the same muscles and joints because the landscape underfoot doesn’t change (you can read more about treadmill injuries in this article).


Outdoor injuries happen for several reasons: the wrong running surface (concrete slabs or asphalt) or trivial inattention (holes, roots, ice, and so on). But on the other hand, the ever-changing terrain provides a variety of stresses on your legs and your whole body in general. You are not constantly pounding on the same points but continually changing the load and which muscles are more involved in the work.

Calories burned


On a treadmill, the weather conditions around you (if you call the gym and air conditioning that) are the same in winter and summer. During the heating season, the humidity sometimes drops, but this is easily leveled out with a humidifier, assuming you have a treadmill in your home.

Keep in mind that the number of calories burned displayed on your treadmill (and other cardio equipment) may be inflated by 15-20%.


We’ve written before about factors that affect the amount of energy expended during exercise. It is cold outside – you spend more energy warming up the body. When it’s hot and humid, your body temperature rises, your blood works to cool your body, and your muscles get less oxygen, resulting in an increased workload. Or the same wind blows into your back, helping and pushing you, or slows you down, blowing right in your face, and you have to work harder to overcome the resistance.

Some studies show that running outside burns an average of 5 percent more calories than exercising on a treadmill. At a pace of 6 minutes per mile, the difference goes up to 10%.

Running Technique


Treadmill running teaches us to avoid taking vast strides. For example, if adults can set a comfortable pace on a treadmill, they run slower, and their stride becomes shorter. That is the cadence increases.

Running on a treadmill in the gym does not involve moving your body forward because it moves under your feet. This means that the load on the quadriceps muscle is much greater than the load on the glutes and biceps, which can lead to muscle imbalances.


You can learn any running technique on the street under the supervision of a trainer, and after a few lessons, you can practice independently. The main thing is to choose a suitable running surface.



The beauty of the treadmill is that it can think for you. There are different programs out there that allow you to choose a goal and walk slowly but surely toward it. For example, you can select the Hill Run workout and set your elevation gain and incline. No surprises! However, unpleasant surprises are also excluded.


You can choose any route on the street and run as long as you like. As long as it’s not a lap in the school stadium, the scenery that passes by can be very diverse: from the streets of your hometown to suburban trails – it all depends on your mood and abilities.

As you can see, there are pros and cons to both options. Of course, the pros of running outside are much more, except that in terms of comfort, the treadmill wins. But in any case, it is up to you to choose where to run, and no one prevents you from alternating between options depending on how you feel and the weather conditions.

How to increase the speed of running and not to get injured

Running speed is proportional to cadence and stride length. You need to raise at least one of these parameters to increase speed. In this article, the essay writer who provides essay help writing explains how they influence each other and what other factors you need to consider to increase your running speed safely.

Even in an amateur race, there are always two types of runners. Some run with the frequent shuffling of their feet. Others move with sprawling strides. The former has a higher cadence, but the latter has long strides. Both approaches should have a positive effect on speed. Who should we look up to?

Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often, it’s the number of times both feet touches the ground – about 160-200 steps per minute.

To measure a basic cadence, you run at an average pace, count the number of steps with one foot in 30 seconds, and then multiply this by four.

Length of steps

With a longer stride length, you stay in the air longer, which is a plus. But when you land on an extended straight leg, the load on your joints and tendons is significantly increased compared to landing on a leg with a more relaxed knee. At the same time, even a tiny error in landing can lead to injury.

Long stride running is a particular exercise that helps improve muscle work while pushing off while running.

At the same time, it takes more work to maintain a high pace with long strides. If you drastically increase the stride length, the step frequency will decrease, and the speed gain will not be as significant.

Frequency of steps

You’ve probably heard of the ideal rate of 180 steps per minute. But if you increase your cadence by 20-25 steps per minute at once, there’s a good chance that your HR will jump. This is not good either. Keep your base cadence the same by 5% per week or two.

The “magic” number 180 was derived from an analysis of Olympic running. Amateur-level running does not have to be strictly within this value. A slight deviation is acceptable and depends on anatomical features (leg length, joint mobility) and running experience.

How to run faster

First, it is worth asking yourself the question: whether it is necessary at all. After all, we’re talking about running for health and pleasure. An amateur runner can and should focus more on feeling rather than numbers.

But if you’re not interested in running without increasing your numbers, it’s worth remembering that in addition to cadence and stride length, many factors affect your running speed:

  • Choosing the right shoes for your foot structure and treadmill surface;
  • Choosing clothing that wicks away moisture and is appropriate for the weather;
  • Regular exercise, including cross-training to help strengthen the cortex muscles and develop joint mobility;
  • Sufficient rest time, traditional massage or sauna;
  • A good quality warm-up before a run;
  • Adequate goals and patience.

How to run safer

Unprofessional runners often run at their natural stride rate, which differs from the ideal. Some are more prone to injury, and others less so. A pair of scientific papers investigating the difference between the two were presented in June at the annual meeting of the American College of Sports Medicine.

The first study involved 32 healthy and 93 injured runners. It showed that the average cadence of the runners in the two groups differed slightly: 164 and 161, respectively.

The scientists compared the load on foot, and the injured runners did have a higher gear. However, they could not correlate this parameter with the cadence of healthy and injured runners.

Another study involved 28 amateur runners who were training for a half marathon. In this case, there was a clear correlation between injury and cadence:

8 out of 12 runners with a cadence below 162 were injured, 67%;

5 out of 7 runners with a tempo of 163-168 were impaired – 71%;

only 2 out of 9 runners with a cadence above 169 were injured – 22%.

It is worth noting that this study did not consider the runners’ initial training. During the study, the average cadence of all participants increased from 165 to 173 due to race preparation. It is likely that runners with higher cadence were initially better prepared and were, therefore, less prone to injury.

The research evidence needs to be clarified. Of course, we cannot say that cadence is irrelevant for safe running. However, starting from this parameter alone does not make sense: it is too early to name the ideal number.

At the same time, less contact with the ground with a greater length of steps also does not guarantee less load on the leg.

Good news

With experience, cadence and stride length increase in parallel, and running become more efficient and enjoyable.

Running in long strides is very tiring and, therefore, unsafe. I was immediately comfortable running with a cadence close to 180. But most of the time, I run in the gym on the treadmill – this helps increase my tempo. When I run outside, the steps lengthen, but the speed stays the same as the steps become less frequent. Either way, I always run without too much fatigue.

The Half Marathon Pace Chart You Need To Run Your Best Race

half marathon pace chart

Getting ready to run a half marathon? Then you need to wrap your head around half marathon pace charts.

How come?

One of the most pressing questions in choosing a half marathon goal is the finish time.

Here’s the full guide to how long is a marathon.

The Importance of Running Charts

Before I get into the half marathon pace chart weeds, let’s explain why they’re important.

Finding your race pace (and sticking to it come race day) is crucial to your training progress and racing success.

Pace charts are useful for both beginner runners and elite runners. Whether preparing for your first half marathon, trying to PR, or going on a long run, knowing your pace can help you run and race better. What’s not to like.

A pace chart will help you know how fast your pace should be if you have a specific finish time for the half marathon.  For instance, find out what pace you need to keep to run a 1:45 half marathon.

It also allows you to determine your running pace for your training runs. For example, find out how fast your pace should be for a 10-mile long run, which is often run one to two minutes slower than your goal HM pace.

What’s more?

A chart pace is a great visual way to help you understand how a little change in pace can drastically impact your half marathon finish time. For example, 15 seconds could mean the difference between running a sub-1:40 race and running just over it.

Additional Source – Check this treadmill pace chart

The Importance of Finding Rhythm

Overall, sticking to an even steady pace from the start line to the finish is a fantastic way to run your best HM and achieve a personal best.

When it comes to a half marathon, kicking the race faster than your goal pace will likely lead to falling off in the later miles, and you don’t want that.

So, as a rule, determine your goal of peace and start then. Then, feel free to speed it up by mile 10 or 11—but only if you’re feeling strong.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Presenting The Chart

The chart will list average paces per mile or kilometer, which helps provide you with the correlated finish time.

My half marathon pace chart list what finish time a given pace will produce. This is helpful since it lets you know what pace you’ll need to average for a goal time.

The following chart provides paces in average mile time. First, find your goal finish time. Next, see that goal per mile pace.

The chart below will translate your HM goal finish time into your per-mile or per-kilometer pace. It also shows the halfway split and the split for every 3 miles.

For example, if you’re targeting a 1.30 half marathon, you can easily see that you’ll need to run 4:15 per kilometer or faster to achieve that time.

Knowing that pace beforehand allows you to plan your training program accordingly to reach your goal. Seeking a finish time outside that range or an exact finish time between those 30-second jumps? Then try this pace calculator.

What’s more?

Keep in mind that my half marathon pace chart isn’t considering any specific type of race course, whether it’s hilly, snowy, hot, or has lots of turns.

For example, if you want to run a half marathon in 1 hour 30 minutes, you’ll see that 6:52 minutes per mile or 4:16 minutes per kilometer is what you need to come in at just under your goal time.

Additional resources:


How To Properly Warm Up For The 5K, 10K, Half Marathon, & The Full Marathon

race warm-up

Looking to get the best of your race? Then you should start with the proper race warm-up.

Here’s the truth.

The warm-up is one of the most detrimental elements of a successful race, yet it’s also one of the often overlook aspects of pre-race preparation.

A good warm-up should prepare you for the transition from zero effort to race effort smoothly and efficiently, which improves your performance and reduces your risk of injury.

The warm-up doesn’t have to be complicated, though. You just need the right approach.

That’s where today’s post comes in handy.

Regardless of your race, the following warm-up routine will help prepare for your event.

In the article, I’ll explain

  • Why a warm-up is key
  • Benefits of a warm-up
  • Different warm-up routines for different races
  • And so much more

The Golden Rule

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 for your race will help prevent injury and is the ideal way to improve your race performance.

The warm-up has two main purposes:

  1. To prepare you for the physical demands of the race
  2. To enhance your muscular systems dynamics, you’re less likely to get injured.

Warming up properly helps prepare your body to run hard and race fast.

Let’s dig more.

Increase Core Temperature

Warming up properly before a run or race raises your core temperature by heating your muscles.

This also improves your metabolism and speeds up the energy supply to your muscles—all of which sets the stage for better performance.

Additional link – Here’s your guide to running strides

Improve Muscle Performance

As your heart rate increases, your muscle temperature, and resistance—or viscosity—decreases.

This improves both muscle contraction and relaxation, which improves athletic performance.

Prevents Injury

Research has shown that warm-ups help limit injury risk.


It improves tissue and muscle flexibility while prepping your body to engage in intense movement.

What’s more?

You’re less likely to pull or tear a muscle when you’re well warmed up.

Additional Resource – Your Guide to Groin Strains While Running

Improve Heart Function

A good warm-up, especially when it includes cardio movement, boosts cardiac output and respiratory minute volume (RMV), increasing your VO2 max.

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

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

I hate to sound like a broken record, but the shorter the distance, the longer you should warm up.

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 minutes warm-up before the start should be enough.

Related Reading  – How To Run  a 5K in 30 minutes.

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.

Additional resource – How to avoid slowing down during  a race

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


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.

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-minute 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.

Additional resource – How to nail your sub 4 hour marathon pace

You got plenty of time to get into your race pace during a marathon. However, burning off a lot of energy in the warm-up 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:

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.

How To Manage & Prevent Lactic Acid Build-up While Running

lactic acid while running

Looking for the best advice on how to prevent lactic acid build-up while running? Then this post is for you.

Here’s the truth.

If you often run hard or perform lots of high-intensity interval training, you’ve likely experienced the intense burn in your muscles that usually comes with hard training.

This intense muscle-burning sensation is commonly attributed to lactic acid build-up. And for a long time, runners—and athletes from all over—have looked east and west for ways to reduce this lactic acid build-up.

But when it comes down to the truth, the belief that lactic acid is behind the burning sensation in your muscles (as well as post-workout sereneness) is a myth.

Yes, you heard me right! Lactic acid isn’t the bad guy.

So, what’s going on here? If the lactic acid build-up isn’t the culprit behind the burning pain, what’s causing it?

Worry no more.

In this article, I’ll dive into everything you need to know about lactate, lactic acid, and running. And to clear up a few misconceptions about lactic acid while we’re at it.

Sounds great?

Let’s get started.

What is lactic acid?

Lactic acid is a key component of the proper function of the human body.

More specifically, it’s the by-product of the breakdown of glucose—a process known as glycolysis, which is an energy system that produces ATP energy in the absence of oxygen in muscle cells.

This production happens when oxygen levels are low, often during intense exercise. The harder you run, the more lactic your body produces.

Once it’s in your bloodstream, lactic acid breaks into lactate and hydrogen ions. Lactate gets processed and turned into fuel by your mitochondria—energy factors in your cells. But those hydrogen ions cause some problems. More on this later.

Some health conditions can boost the production of lactic acid or limit your body’s ability to clear it from the blood. This can cause a serious lactate build-up, medically referred to as Lactic acidosis.

Your body employs lactic acid at a whole-body level. As a result, it plays a crucial role in the proper function of cells, tissues, and organs. Overall, lactic acid has three main functions in your body. These include:

  • A chief energy source of mitochondria
  • A signaling molecule
  • As a precursor for glucose production.

The Process Of Lactic Acid Production

Let’s look at the process behind lactic acid production without getting too technical.

Your body provides energy to your muscles via a process known as glycolysis, in which it breaks down carbohydrates—in the form of glucose from the food you eat—and produces adenosine triphosphate

How much ATP is released from glycolysis depends on the presence of oxygen during glycolysis.

When you work out at high intensity, your body gradually relies on your fast-twitch muscle fibers to produce power. However, these fibers aren’t capable of using oxygen as efficiently.

So, during a hard workout, like when you sprint as hard as you can—ATP requirements are high, but oxygen levels are low.

In other words, during high-intensity exercise, your body requires more fuel than normal to keep the muscles functioning.

When this takes place, glycolysis becomes anaerobic. Thus, during anaerobic glycolysis, glucose is broken down into lactate, which leads to higher levels of circulating lactate in the blood.

Additional Resource – Your Guide to Groin Strains While Running

Does Lactic Acid Make Your Muscles Burn When While Running & Exercising?

The short answer is no.

For a long time, it was thought that lactic acidosis, or the increased concentration of lactic acid in the muscles, was behind the burning felt during intense training.

However, research tells us that lactic acid isn’t to blame for the burning sensation in your muscle when you work out at high intensity.

Let me clear up something.

Lactic acid is created when a hydron atom bonds with the lactate molecule. It’s specifically a blend of a positive hydrogen ion and a negative lactate ion. However, researchers have discovered that lactic acid as a molecule cannot exist in the body in its complete form since the pH of the human body is too high.

More specifically, the pH of our blood is too alkaline, or not acidic enough, to maintain the bond between the lactate molecule and the hydrogen ion.

Additional resource – Here’s how much water a runner should drink

prevent lactic acid

The Culprit Behind Burning Sensation in Muscles When Working Out

Traditionally muscle soreness has been blamed on lactic acid. But, as I just explained, lactic acid is a source of fuel that powers our muscles during exercise.

So if it isn’t lactic acid, what’s responsible for the burning sensations when you’re running fast and hard?

Again, science may have the answer. Research has found that lactate production increases the number of hydrogen ions, making the body unable to break down the hydrogen ions fast enough. The build up of these molecules make the environment acidic, causing the infamous muscle burn while exercising.

The truth is lactate delays muscle fatigue. Your muscles would fatigue much faster without it.

Additional resource – Strava for runners

But what about post-exercise muscle soreness?

Some experts suggest that exercise-induced muscle soreness is caused by the microdamage in the muscles and connective tissue, causing inflammation.

The scientific term for this muscle pain is Delayed Onset Muscle Soreness (DOMS), which is the natural process that the body experiences to recover and build muscle tissue.

Virtually all types of exercise, not just running, can induce some soreness but the more intense the exercise, especially movement with a drastic emphasis on the stretching or lengthening phase, play a more drastic role in how sore you feel the day or two after a workout.

Additional resource – Running with a labral tear

How To Manage The Burning Sensation In Your Muscles

Fortunately, you don’t need to do much to eliminate “lactic acid” buildup in your muscles.  You got a liver to thank for that, as it takes care of the processing of lactate.

As soon as you slow down your pace and start to breathe in more oxygen, the pH levels will increase, and the burning sensation will fade. However, there are many things you can do to help manage the burning in your muscles from a hard run.

Let’s check a few.

Increase Intensity Slowly

The best way to limit post-run muscle soreness is gradually building up to higher mileage.

Although stepping out of your comfort zone is key, overtaxing your muscles can be counterproductive. Running often and hard without proper recovery can cause serious muscle soreness and even lead to injury.

As a rule, don’t increase intensity—whether distance, speed, or both—too fast or all at once.

Follow the 10 percent rule, increasing your weekly mileage by no more than 10 percent. Only add speedwork once you have a solid mileage base—20 to 25 miles per week for at least three months straight.

Start feeling the burning pain while running? Then slow down.

Additional Resource – Here’s your guide to the Maffetone Method.

Drink Lots of Water

When you feel thirsty during a run or workout, know that’s a sign that your muscles need more oxygen. So please, don’t wait until you’re thirsty to drink water. If you feel thirsty, you’re already dehydrated.

So how much fluid do you need?

I don’t have the exact answer as it depends on many variables such as your physiology, hydration needs, training intensity, and temperature—to name a few

But overall, I’d recommend having 16 to 24 ounces of water two to three hours before a run. Then, for long runs, have an extra 8 to 12 ounces of fluid every 20 to 30 minutes of running.

Additional resource – your guide to running with metatarsalgia

Run Regularly

Maintaining a consistent routine is the best way to become a better runner.

If you want to run farther and faster, you must run more often. This doesn’t mean overextending your body, but at least keep a consistent running routine. Strive for incremental progress—not huge leaps.

Improve Your Lactate Threshold

It’s only by training properly that you’ll increase your lactate threshold. This is the pace you can run at before your body starts to require to make energy anaerobically.

Tempo training and speedwork can help increase your lactate threshold, thus improving your fitness.

Running within your lactate threshold helps adapt your body to extra energy production. You’ll need less glucose to burn for fuel. This, over time, leads to less lactic acid buildup.

Additional Resource – Why is my running not improving


Another way to help eliminate waste products in your muscles is using compression before and/or after a run.

Research has reported that using compression gear during and after running helps stabilize the muscles and speeds up recovery from fatigue and pain.

What’s more? Compression gear puts pressure on the blood vessels, which pushes out metabolic waste and improves circulation.

Once you remove the compression, your blood vessels expand further than before, ushering in a new supply of oxygen-rich blood.

Additional resource – Is Aqua Jogging Good for Runners?

Apply Heat Before Running

Another option for removing metabolic byproducts from your muscle is using heat before an intense run or heavy workout. Then apply cold after post-exercise.

Heat activates stiff and sore muscles by improving blood flow. This helps improve performance and reduce injury risk.

What’s more?

Following a hard run, your nervous system  is extremely alert, which may cause a burning sensation. Applying cold post-run calms your nervous system and brings things back to homeostasis.

Once the muscles are warm again, they open wider than before, improving oxygen-rich blood flow.

Cool Down Properly

Cool-downs are a must. Opting for a low-intensity pace lets your body take in oxygen while you’re still moving.

This helps keep blood flowing to your muscles, allowing the removal or flushing of lactate or hydrogen ions from your muscles.

Stretch Down

Lactic acid might take roughly 30 to 60 minutes to disperse post-run, so cool down properly and stretch right after.

Stretching post-exercise helps your muscles relax and boost blood flow to your muscles. This, in turn, helps relieve tension allowing for more flexibility when running.

Foam Roll

Want to take your flexibility and mobility work to the next level?

Try foam rolling, as it can release tight muscles and limit the build-up of lactic acid in the muscles.


Foam rolling stimulates circulation and encourages lymphatic drainage.

I’d also recommend you massage your running muscles with a foam roller before a hard run. This works well both for pain relief and relaxation.

Additional Resource – Here’s your guide to hydration running vests

Eat Right For Less Lactic Acid

Diet also matters when it comes to flushing out lactic acid. Some foods help you manage lactic acid buildup to prevent lactic acidosis.

Overall, foods rich in magnesium, B vitamins, and fatty acids are the way to go.

Great sources of vitamin B include:

  • Leafy green vegetables
  • Fish
  • Poultry
  • Eggs
  • Peas
  • Beans
  • Cereals
  • Dairy products

As for magnesium, add the following to your menu

  • Spinach
  • Turning greens
  • Collard greens
  • Navy beans
  • Kidney beans
  • Sesame, pumpkin, and sunflower seeds
  • Nuts

What’s more?

Consider taking magnesium flake or Epsom salt to improve magnesium absorption. This can also help improve energy levels, promote relaxation and soothe soreness.

Last but not least, foods rich in fatty acids include:

  • Freshwater salmon
  • Corn oil
  • Walnuts

These help lower inflammation in the body, which actively reduces muscle soreness experienced following a hard run. These can also speed up your recovery rate.

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

Your Guide to The Marathon Des Sables (MDS)

Looking to push yourself to the limits? Then look no further than the Marathon Des Sables.

Touted as the toughest ultra-marathon race on earth, the Marathon Des Sables is the stuff of legends. The event consists of six days of running over 156 miles across grueling dunes, white-hot salt plains, and rocky hills—all while carrying what you need to survive the race.

In this article, I’ll dive into what the marathon des sables is all about and what it takes to get into one.

What is The Marathon Des Sables

The Marathon Des Sables, Marathon of Sands in English, is a legendary race that all serious ultra-distance runners must do at least once in their lives. French for Marathon of Sands, Marathon Des Sables, or MDS, is touted as the toughest footrace on each.

How come?

Simple. The event consists of a 250-km+ journey in seven days in one of the most unhospitable environments on the planet: the Sahara Desert of Morocco

Plus, the race is also self-supported, meaning there are no race crews, and each participant has to carry their own supplies. More on this later

The average daytime temperature in the Moroccan desert in April can go up as high as 45 degrees, and nighttime temperatures dip to below 10 degrees.

The ultramarathon event is held annually in April and welcomes runners and walkers alike.

The race is comprised of six stages and a rest day. The race is run over seven days, with the distances starting from 21 kilometers and extending to 82 kilometers per day for a total of over 250 kilometers.

During the event, the runners traverse sone-filled pains and sand dunes in a dry climate where midday temperatures easily reach 120 degrees F—or around 50 degrees C.

Additional resource – Marathon pace chart

The Difficulties of Running The Marathon of Sands

The race takes place in the Sahara desert in Morocco, North Africa, with two challenges: heat and sand.

During the grueling race, you’ll experience the glaring sun and temperature up to 50 degrees C. Imagine running six marathons in a hot oven while carrying over 22 pounds of supplies over your back—That’s the marathon des sables n a nutshell.

During the race, you’ll encounter sand and lots of it. The sand dunes can stretch for over 7 miles. You’ll also have to drag yourself up near-vertical mounts of rocks with over 1000 meter of elevation.

The race will be hard. As you make your way through the world’s largest scorching desert, your feet will blister, swell, crack, and bleed. You’ll log the miles through the burring days and freezing nights to reach the finish line.

This is why not everyone crosses the start line makes it to the finish line. It’s not uncommon that around 30 to 40 percent of runners often drop out before reaching the finish line. Talk about a DNF machine!

What’s more?

The Sahara desert is also home to over 20 species of snakes and ten scorpions—all evil.

However, these tend to be night creatures (so it better make it to the finish line before sunset).

Additional Reading – Here’s your guide to obstacle race course training.

The Rules of Marathon Des Sables

The MDS has many rules (some of which go beyond the scope of this article).

The Marathon Des Sables consists of six stages, five of which are competitive stages. The final stage is a non-competitive, “fun” charity stage.

The rules state that you should be self-sufficient. This means that each participant must carry on their back everything they need for the race except the water needed to survive.

That includes their own gear, such as food, water ratios supplied by the race organizers, survival tools, camping materials, etc.  The race rules state a minimum of 2000 calories worth of food and drink.

As for water, the race organizers will provide you with  10 to 12 liters of water per day, depending on the stage. Specifically, every runner gets 1.5 liters in the morning and around 1.5 to 4.5 liters at every checkpoint every six to nine miles during each stage.

Additional Guide – What’s The Fastest Marathon Time?

When Is The Marathon Des Sables

The Marathon Des Sables usually takes place during the first two and half weeks of April each year, which is springtime in the Sahara desert.

For the 2023 event,  the race will be run between 21 April to 1 May.

What to Carry

Backpack should weigh around 14 to 36 pounds, including food (without water). Each pack is checked the day before the race for the required supplies, which include:

  • backpack
  • lighter
  • topical disinfectant
  • sleeping bag
  • Ten safety pins
  • a whistle
  • a signaling mirror
  • head torch and a complete set of spare batteries
  • anti-venom pump
  • 200 euros
  • one tube of sun cream
  • compass, with 1° or 2° precision
  • knife with a metal blade
  • one aluminum survival sheet
  • identity card
  • an original medical certificate signed by the doctor
  • original ECG and its tracing
  • passport or ID card
  • survival blanket

How Does The Marathon Des Sables Work?

The Marathon Des Sables is a six-stage race during which runners cover the distance of a marathon for the first three days each day. The exact race course is undisclosed, but the distance—126 miles—is the contrast and will be divided into six stages over seven days.

The event course changes yearly and is only revealed a few weeks before event day. Therefore, the distances may change, and each stage’s length gets the most attention.

The main part of the event—during which you earn the medal—is the five-stage run over six days, covering around 156 miles or 250 kilometers. On day 4, participants will cover roughly a double marathon distance, then rest on day five, and day 6 is the event’s last day.

The race course is marked around every 500 meters, and checkpoints are strategically set on the course every five to nine miles.   Runners get into a tent to check in, have a medical check get water, and dump trash before venturing out again.

Additional Resource – Here’s your guide to hydration running vests

How long Does It Take to Run The Marathon Des Sables

According to the official stats, the average pace for the fastest runners is around 7-minute miles, whereas the slowest is upwards of 20-minute per mile.

In 2022, the first-place male completed the race in around 18 hours, while the women’s winner got around in 24 hours.

Additional resource – Here’s how to avoid a DNF in a race

How To Enter The Marathon Des Sables

If you’re considering joining the Marathon des Sables, then know that the scorching heating and unforgiving desert aren’t the only things to brace for.

See, MDS is expensive. REALLY Expensive.

Last year, The Marathon Des Sables costs approximately 4,000 USD per person.

For US runners, the fee includes travel from Europe to Morocco but not trans-Atlantic flights. You’ll be provided with food, expect during the event when you go into self-sufficient mode.

That’s not the whole story.

You’ll also need to buy the kit. Once you’re done with the sleeping bag, shoes, gaiters, stove, etc., you can easily spend around 6,000 USD. This might force you to take out a small mortgage to join the race.

Additional Resource – How Many Calories Should a Runner Eat

How to Sign Up

The entry to Marathon of Sands varies depending on your country of origin.

US and International residents sign via

UK residents sign up via

Every year, roughly 1,200 spots for grabs tend to fill up fast. Therefore, you may consider signing up for the event two years beforehand. This should also allow you more time to train.

More Rules

The MSD organization lists a number of requirements to compete. These include;

  • Accepting the rules that govern the race
  • Meeting payment deadlines
  • Meeting dealing for coemption for sign-up forms
  • Providing an ECG and Medical certification signed by a doctor
  • Dealing with any chronic disease? You’ll need to provide a sealed letter addressed to the Medical director

Taking out insurance that will cover you for cancellation in case you get injured or ill before the race.

Additional resources

What’s the best temperature for running

How to qualify for the Boston Marathon

How Long Does Take To Walk A Mile?

How Long Does Take To Walk A Mile?

Looking to learn more about how long it takes to walk a mile? Then you have come to the right place.

If humans were born to run, then we’re born to walk first. Walking is an innate form of movement for humans since we’re the only consistently bipedal primates.

That’s why it shouldn’t be surprising that walking and running are among the most popular forms of exercise.

So how long does it take to walk a mile? I hate to state the obvious, but the duration of a mile depends mainly on your average pace. The faster you can walk, the shorter it takes to cover a mile.

Regardless of your goals, here’s everything you need to know about how long it takes to walk a mile and a little more.

How Long Does Take To Walk A Mile?

Shooting for a mile walk daily is a fantastic way to add more movement into your daily routine.

Many variables will impact your walking pace, impacting how long it takes to walk a mile.

For example, competitive walkers can walk a mile in 11 minutes, according to a 2015 study on walking groups. However, keep in mind that these professional athletes can keep a fast pace for one mile.

But if you want a ballpark range, you should know that, on average, most people can walk three to four miles per hour.

This means it’d take roughly 15 to 20 minutes to walk a mile straight up, or three to four miles an hour, according to a large, long-term study.

I’d guess anything between 14 to 20 minutes. If you’re a beginner or older and walk at a t easier pace, your average mile time might be closer to 20 minutes.

But overall, average walking speed can be improved with regular practice.

Your walking pace and speed depend on a few variables: age, fitness level, gender, terrain, and temperature. Men walk a bit faster than women, and the older you get, the slower you walk, according to a 2011 study.

That leaves a lot of margin for the above variables. Luckily, you can find many apps to help you calculate your distance and pace.

Additional Resource – Here’s the full guide to how long does it take to run a mile.

The Benefits of Walking

As you can already tell, walking has a lot to offer, as it can help with several physical and mental issues.

Walking regularly can:

  • Improve your fitness level – spending more time being active can improve your endurance and overall conditioning
  • Improve your insulin sensitivity – which can help you lose body fat and improve body composition
  • Reduce your risk of chronic “lifestyle” conditions – such as high cholesterol, high blood pressure, and diabetes.
  • Boost your brain power—walking improves circulation through the brain, according to research from New Mexico Highlands University.
  • Reduce the risk of life-threatening conditions – such as depression, strokes, and coronary heart disease.
  • Help you to think more creatively – walking has been shown to allow subjects’ thoughts to flu more freely, which is key for problem-solving, according to research published by The American Psychological Association.

 How Many Steps in One Mile?

Again, and as you can already tell, this can vary widely.

Overall, it takes the average person around 2000 to 2500 steps to cover one mile of walking. This research has reported that walking 3 miles per hour adds up to 2,252 steps per mile, whereas a 4-mph walk equals around 1,935 steps per mile.

This means that the faster you walk, the fewer steps you need to cover one mile.

What’s more?

If you jog or run, you’ll need even fewer steps to cover one mile since you’re getting more steps while running. (Learn more about how many miles is 10000 steps here. You can also learn more about how many laps is a mile around a track here.)

Additional resource – How long does it take to walk five miles

How Many Calories Does Walking a Mile Burn?

The number of calories burned during a one-mile walk depends on various factors. These include:

  • Walking speed
  • Bodyweight
  • Terrain and include level, and
  • Fitness level

But, overall, it’s not impossible to guess how many calories you will burn. So here, in broad strokes, how many calories you’ll burn according to body weight:

  • Weighing 120 pounds (54.4 kg)? Expect to burn 65 per mile.
  • Weighing 160 pounds (72.4 kg)? Expect to burn 105 per mile
  • Weighing 180 pounds (81.64 kg)? Expect to burn 115 per mile

Based on these estimates, expect to burn around 450 to 700 calories weekly if you walk a mile daily.  Sure, the more miles you walk, the more calories you burn.

Here’s how many calories burn running a mile.

How Fast You Can Walk A mile

Five minutes and 31 seconds. That’s the world record for the fastest mile ever walked set by the British Olympian Tom Bosworth.

5:30 is faster than most runners can over that same distance, so it’s likely out of reach for most recreational walkers.

To improve your walking speed, use a smartwatch or a phone app to keep track of speed in real time and monitor your progress.

Additional Resource- Here’s the full guide to RPE in exercise.

How To Increase Your Walking Pace

 To improve your walking pace, you’ve to build stamina.  How do you do that? By walking more often.  The more miles you walk, the better you’ll perform.

To improve your walking pace, you’ll need to monitor your progress. Remember that you might need to take a break or tow or adjust your speed to catch your breath.

Also, your stamina will improve, and your one-mile time will drop as you get fitter. You can find your walking pace using a smartwatch or a phone app that tracks your distance and speed.

Additional resource – How long is a 100-mile race?

Intensity Level

Another practical way to monitor your progress is to keep track of your perceived exertion.

You can monitor your exertion—or fatigue—live by taking note of how you’re feeling during the walk—as in, you can keep a conversation during the walk—or by keeping track of your heart rate via a heart rate monitor.

As your breathing rate increase—and so does your heart rate.  Maintaining a higher heart rate is difficult, so you may have to slow down to catch your breath.

As you get fitter, you’ll improve your cardiac output and aerobic capacity, or what’s known as VO2 max. This means that you won’t get out of breath as fast.

Longer Distance

Looking to know how long it would take to walk other distances?

Then there are a few examples of setting you on the right path. You can also use a pace calculator to determine other distances you want to know about. Here’s how to keep track of far you walk and run.

Additional Resource – How Many Calories Should a Runner Eat