David Dack

**This is a guest post**

Sports are significant to physical growth and learning. Regular physical activity is a chance to maintain normal mental health and be in shape. Every age group has a passion for discussing sports. That’s why teachers often give tasks connected to this topic. Keep reading to learn how to create an excellent proposal in sports.

What Is A Research Proposal?

A research proposal aims to provide a clear and succinct overview of the study you want to conduct. It states the primary concerns or research questions you want to answer. Simply said, a research proposal is a formal, organized paper that details the topic, rationale, and methodology of an intended study. The target audience for the assignment is a prospective supervisor, committee, or college. Most importantly, your work must persuade others to support your concept.

What Is The Purpose Of Your Research Proposal?

Its purpose is to determine whether experts in that field can support your chosen subject of study. It will be considered as part of your application’s review. The research plan that you hand in as part of your application is only the beginning point. As your ideas develop, the study you have suggested will also alter.

Research Proposal: What Does It Consist Of?

Everybody who wants to know how to write a proposal should answer the “what,” “why,” and “how” of the study. Let’s take a closer look at every part and learn what they contain. Before that, you might also check out some general advice on creating a proposal that rocks.

The Subject

Make sure your work describes your study subject in detail. That must be clear and unmistakable. If you want others to understand what you’re researching and why you need to be specific in your subject. One more task is giving a comprehensive summary of your intended study. It goes without saying that you shouldn’t begin writing your proposal until you have a clear theme in mind.

Explanation

It is not sufficient to only suggest a study subject; you must also provide evidence for why your proposal is unique. To rephrase the question: what sets it apart? What void does it fill in the existing body of literature? There’s a good chance it won’t be accepted if it’s a rehash of previous studies.

However, creativity on its own is insufficient. After that, you must explain why your suggested subject is significant. Why is it important? How would the world benefit if you successfully answered your research questions?

Discussion

Some details must be spoken about seriously. Think about the following questions.

• How exactly will you go about conducting your study?
• Is the methodology you used suitable?
• Can you execute the strategy with the resources (both financial and human) at your disposal?

You should also include a high-level overview of your approach and significant design choices. Answer the following key questions:

• How about a quantitative or qualitative strategy?
• What kind of sectioning, if any, will be included?
• Can you describe the methods you’ll use to gather information?
• In what ways will you examine the data you’ve collected?

How To Write It, And Where To Find Examples?

Professors often forget to give enough instructions on papers’ structure and content. No wonder many students feel confused before starting to work on an essay. To find the answers to your questions and write correctly, you might use Studydriver proposal examples. Luckily, today students are not left alone with their troubles, and many professionals are willing to help. Although the specific style and structure expected of a research proposal varies from institution to institution, there are “fundamental parts” that commonly make up a framework.

We talk about:

• The title that gives context
• A detailed introduction and context to the proposed research
• Limitations and implications of the study.
• An early literature review that covers the important studies in the field.
• Analysis of the planned study layout (methodology).

How To Write Such An Essay About Sports?

The structure and all the general rules mentioned above are the same for sports proposals. The main distinctive feature here is choosing a proper topic. Sports is a huge industry with plenty of room for growth and development. You’ll be inundated with catchy themes to discuss. Remember that your subject should be something that:

• interests your target audience
• helps to address a pressing problem
• presents a novel way of looking at an established idea.

It’s excellent if your sports research topics are new, but there should be enough info about it anyway. You must be sure that you have sufficient evidence to support your idea. Do extensive research to get the necessary data. The best approach is to amass as much information as you can.

Conclusion

When you write your research proposal, it is crucial to keep in mind the overarching primary aim. Persuade your reader! Your research concept has to be sold in terms of its applicability and feasibility. Therefore, place your primary emphasis on developing a topic proving your point.

About the Author

Agatha Sturridge is a professional writer. She specializes in research papers, critical thinking, and other essay types. She can be an excellent choice if you are looking for a reliable writer to get your homework done. Agatha’s research focuses on developing writing talents as they relate to various fields.

If you are into the fitness blogging arena, you would definitely be looking forward to the best content creation tools that can help you create wonderful visual content. Irrespective of whether it is just a photo or an illustration, the use of the right type of tools can go a long way in promoting the content more effectively and efficiently.

Let us discuss a few great options for the best tools for visual creators and bloggers in 2022

Best tools for visual creators and Fitness bloggers to use in 2022

We will check out a few great options for enjoying a great deal of visual content that can provide you access to one of the most unique experiences in enhancing the visual appearance of your creation.

1.  Depositphotos

If you are looking for the best stock content, we would recommend opting for the right tool that can be useful in getting access to some of the best content or images in tune with your requirements. You can pick the suitable options through the reviews, and in our view, the DepositPhotos service has been quite an excellent option that we have found. You can go through the features offered by the stock image service from the https://blog.depositphotos.com/depositphotos-review.html.

A community of over 90000 professionals and over 30 million users, it has become one of the most promising services for stock images. It can be your one-stop solution or resource for royalty-free stock images, vector images, and videos.

2.  Canva

Canva is one of the most popular graphic design tools that almost every blogger is found using. The personalization and customization options available on Canva should definitely be one of the most unique options in many ways.

You can have a variety of layouts, elements, text styles, and backgrounds. You can even create your own, which should further enhance your experience. It can also be an excellent option for creating infographics.

3.  Image Quote

The tool, as the name itself should be indicative, is a means of adding text to your images. Available on both iOS and Android, it provides you access to more than 50 fonts to choose from. That apart, the tool also provides you access to different backgrounds.

The tool has been made available for multiple platforms. You can have numerous customization options that would include font size, color, alignment, position & line spacing. Multiple creative font options can further make it stand apart.

4.   Quozio

Similar to the tool that we discussed above, this one is specifically designed for social media posts. It can be the choicest option for creating content for social media. This has been treated to be the easiest and simplest way to create  quote graphics.

You can simply enter the quote in the box provided and also add info on who said it (which is optional); you have plenty of options to choose from for the background and style. You can choose from among multiple fonts and backgrounds right away. The built-in sharing option makes it further easy and simple.

5.  ThingLink

ThingLink is yet another unique option that you would find quite unique in its own right for the best digital content creation. The content creation is quite interactive in nature, making it all the more enjoyable.

The tool lets you enjoy a variety of options to embed images, video, 360° content, maps, and much more. The truly immersive experience that you stand to gain with the tool should be indeed powerful in every right. Of course, the content will only go public after you go Pro. You can, however, create content for free.

6.   Infogram

Infogram is yet another unique and effective tool for creating interactive content. With the free version, you will have an option to use as many as 37 different interactive infographics options. You also have access to over 13 types of maps.

You can even go with a paid subscription or create infographics and other content. The tool does support a wide variety of content that includes reports, dashboards, charts, maps, and social media visuals.

7.   Snappa

Snappa is yet another powerful and enticing tool that has gained enough popularity among the visual content creators. This is a web app and is designed to provide you with image editing capabilities.

The tool does provide you access to a wide range of options prominent among them being the drag and drop functionality. You can simply add multiple effects with the help of a slider. You can even add up your own graphics. You also have pre-designed templates and high-resolution stock photos to choose from.

8.   Quotes Cover

Last on our list, but certainly not the least, Quotes Cover is a free tool for creating quotes graphics online. You can make use of the built-in designs, which should simplify the process further. It has been regarded as the simplest tool for adding text to your images.

The tool comes with the built-in dimension templates for  Instagram, such as Instagram story templates.  Facebook, LinkedIn, Instagram or Facebook Story, Twitter, Facebook Cover, Blog Cover, and much more. You can even add up custom dimensions if you need to.

The Concluding Thoughts

Well, those were just a few of the best tools that would prove to be extremely powerful and unique for creating the best visual content ever. Some of the tools in this compilation are free, while a few others are paid. In any case, we have assured you that they are easy to use and popular enough. In any case, if you are new to a tool, you can try out the app and check if you are comfortable with the tool.

I still remember limping back home one humid morning in Bali, pissed off and limping like a penguin. My right knee had flared up—again. I had a race coming up, and backing off wasn’t an option (or so I thought).

A buddy tossed me a roll of neon KT tape and said, “Try this.” I laughed at first—looked like something out of a CrossFit fashion show. But hey, desperate runners do desperate things.

I taped up. And to my surprise, it helped.

Fast forward a few years, I’ve coached plenty of runners through nagging knee pain. KT tape isn’t some miracle cure, but if you know how to use it—and you’re doing the other work like strength training and fixing your form—it can be a game-changer.

Let me show you how I use KT tape for runner’s knee, why it works (when it does), and how to avoid treating it like a magic Band-Aid.

First Off—What the Heck Is Runner’s Knee?

Let’s keep it simple.

Runner’s knee—officially called patellofemoral pain syndrome—is that annoying pain you feel at the front of your knee, usually around or just behind the kneecap.

If you’ve ever felt a deep ache or sudden jab while going up stairs, jogging downhill, or sitting with bent knees for too long, you’ve met the beast.

It happens when your kneecap (patella) stops tracking properly. Usually, it’s a mix of muscle imbalances—weak glutes, tight quads, lazy hips—and bad mechanics.

You throw in a jump in mileage, worn-out shoes, or poor running form, and your knee says, “Nope.”

I ignored my first signs during marathon training. That slight twinge under my patella? I ran through it until it felt like someone stabbed me in the knee at mile 15.

That DNF taught me a lesson: listen early, or pay later.

Runner’s knee doesn’t have to be forever. Strengthen the right muscles. Fix your stride. Ease off when needed. And yes, tools like KT tape can help you manage the pain while doing the real work underneath.

KT Tape: What It Is and Why Runners Swear By It

You’ve probably seen KT tape before—those stretchy strips on runners’ knees, shoulders, and backs at races.

I used to think it was just flashy gear until I started using it myself.

KT stands for kinesiology tape. It’s cotton-based, super stretchy (about 40–60% longer than resting length), and designed to move with your skin.

Unlike old-school white athletic tape that locks joints in place, KT tape supports your movement—not restricts it【runnersblueprint.com】.

What’s cool is how it works. When you apply it right, the tape gently lifts the skin, giving space for blood and lymph flow. That helps reduce swelling and inflammation.

Plus, it interacts with the nerves in your skin, which can tone down the pain signals coming from that angry knee【runnersblueprint.com】.

The first time I used it on a run, I expected it to feel like a bulky brace. Nope. It was light—almost like a second skin.

But I could feel a shift. My knee felt supported, and the sharp pain wasn’t screaming with every step.

It wasn’t a miracle, but it was enough to finish my workout without limping.

A Bit of History (Because Context Matters)

KT tape has been around since the 1970s, thanks to Dr. Kenzo Kase, a Japanese chiropractor【runnersblueprint.com】.

It stayed mostly behind the scenes in therapy clinics until the 2008 Beijing Olympics. That’s when athletes started showing up with colorful strips on national TV, and everyone suddenly wanted in.

Now it’s everywhere—and for good reason. It’s easy to carry, easy to apply (once you learn how), and gives just enough support to keep you moving.

But let’s not get it twisted: KT tape isn’t just for knees. You can use it on shoulders, backs, ankles—whatever needs help.

For us runners, though, knees are where it gets real.

How KT Tape Actually Helps Runner’s Knee 

So let’s cut the fluff—what does a few stretchy strips of tape really do for that stabbing ache under your kneecap?

I asked the same thing before I started using KT tape. And after countless long runs, coaching sessions, and post-run limp-hobble-repeats, here’s what I’ve learned—both from the science and from the trail.

1. It Helps Dial Down the Pain

When taped right, kinesiology tape works a little like magic for your brain’s pain sensors. It gently lifts the skin, which lowers the pressure on those screaming nerve endings beneath.

According to RunnersBlueprint.com, this tiny lift can ease inflammation and reduce discomfort.

I’ve personally felt the difference. On days when my knee’s acting up, that tape makes the burn bearable.

One runner on Reddit even said their kneecap tingling vanished mid-run—only to return when the tape came off.

That’s the catch. KT tape doesn’t “fix” the issue—it just helps you get through your run without wincing every step.

👉 Runner’s tip: Tape isn’t a cure. It’s pain relief. Use it smart.

2. It Adds Support—Without the Bulk

KT tape isn’t some miracle brace, but it does give your knee just enough backup to move better.

Think of it like giving your knee a gentle hug.

I’ve used it before long trail runs, and that taped-up leg always feels tighter, more stable—like someone spot-welded the joint in place (in a good way).

Some runners use taping techniques to guide their kneecap back into better alignment.

One Redditor swore by a stiffer tape to help correct patellar tracking—and it actually helped reduce their pain.

It’s like training wheels for your kneecap while you work on the real fix: stronger hips and quads.

👉 Ask yourself: Does your knee feel wobbly on uneven ground? Tape might help keep it “in line.”

3. It Improves Blood Flow & Swelling (Especially After Runs)

That same skin-lift action that helps with pain also encourages better blood flow and lymph drainage.

Basically, you’re giving your knee’s recovery crew a faster highway to get in and clean things up.

One study even showed that taping improved blood circulation in the area (RunnersBlueprint.com).

When I leave the tape on for a day post-run, I notice less puffiness and tightness. Maybe it’s placebo. Maybe it’s real. But my knee feels better—so I keep doing it.

👉 Try this: Tape up before your run, and leave it on for a day afterward. See if the swelling goes down.

4. It Boosts Body Awareness (AKA Proprioception)

Here’s the woo-woo part that actually works.

KT tape gives your brain extra feedback from your knee. That makes you more aware of how you’re moving—like a reminder buzzing on your leg that says, “Hey, tighten up that form.”

On sketchy trails, this awareness helps. I feel more stable and less likely to plant my foot wrong.

It’s probably part mental, part physical, but if it gets you to run with better form, that’s a win in my book.

As one runner on Reddit said, even if KT tape is placebo, “if it helps you run better, what’s the harm?”

So… Does KT Tape Actually Work?

Now let’s put the tape under the microscope.

I’m the kind of guy who likes to feel results—but I also want to know what the research says.

Spoiler: It’s not black and white.

What the Science Says

• One study found KT tape gave temporary pain relief and better knee function in folks with runner’s knee (com). It even boosted quad muscle activation.

• Another review showed it might help with circulation and swelling, which fits with that lifting effect we talked about (com).

• The Journal of Sports Rehabilitation said KT tape could help with muscle activation and proprioception—which, again, makes sense based on what I feel out on the trail.

BUT—and here’s the honest truth—other research says it’s not much better than placebo.

• A big 2015 meta-analysis found that KT tape wasn’t significantly more helpful than sham taping (com).

• A systematic review on PFPS (patellofemoral pain) agreed: Taping works best when paired with rehab exercises, not alone (ncbi.nlm.nih.gov).

• And a 2022 paper in the Medicine journal said that KT tape might relieve pain short term, but doesn’t fix knee function or long-term issues (lww.com).

👉 Bottom line: KT tape helps some runners—especially short term—but don’t expect it to heal you.

What Real Runners Say

Spend five minutes on Reddit or in a PT office, and you’ll hear everything from “KT tape saved my race” to “That crap doesn’t do squat.”

I’ve coached runners who said the tape made pain disappear during a run—but the ache came back later. One Redditor said the exact same thing: relief on the run, pain returns when the tape’s off.

And they still did the smart thing: “I’m going to rest and strengthen my hips,” they said. That’s the attitude.

Others? Total skeptics.

I’ve had buddies who mocked my neon-taped knees—until they saw I could run while they were sidelined. One even joked that realizing KT tape was a placebo mid-run would be like Wile E. Coyote realizing he’s over the cliff. (Spoiler: faceplant.)

So yeah, it’s a mixed bag.

👉 My take: If it helps you run smarter, even just mentally, that’s a win. But it’s not a free pass to ignore the real work—strength, mobility, rest.

How to Tape Your Knee for Running 

Alright, let’s roll up that pant leg and get into it.

If you’ve been dealing with runner’s knee—or just want extra support around the patella—kinesiology taping can make a difference.

It might feel tricky the first couple of times, but once you get the hang of it, it’s a 2-minute routine before your run.

This taping method? I call it the “criss-cross setup.” It’s often used for patellofemoral pain and is solid for keeping the kneecap in check during your miles.

Here’s What You’ll Need:

• KT tape (2 strips): Use a decent brand. The cheap stuff peels off the second you start sweating.

• Scissors: Round those corners unless you want the tape catching on your shorts.

• Clean, dry skin: Wipe off any lotion or sweat. If your knees are extra hairy, trim them. You don’t need to go full shave mode—just enough to help the tape stick.

• Optional: Adhesive spray if you’re heading into a sweat-fest or water, and maybe a mirror to help with positioning.

The Quick Breakdown:

1. Bend the Knee Slightly
   Sit or stand with a soft bend—about 30 degrees. This mimics how your knee behaves when you’re running. Don’t tape with a locked leg or it’ll feel off when you move.

2. Cut & Prep the Tape
   Two strips, each around 10 to 12 inches—enough to stretch from your mid-thigh, across the kneecap, to your shin. Round the corners so they don’t peel mid-run.

3. First Strip – The Diagonal
   Tear the backing in the center of your first strip. That middle part gets anchored right below the kneecap (just above the shinbone). Give it a light pull—around 50% stretch—and angle it diagonally up across the inside of the kneecap. The ends should land on your outer thigh.
   No stretch on the last 1–2 inches. That part should just lay flat.

4. Second Strip – Cross the Opposite Way
   Repeat the move, but reverse it. Start on the outside of the lower knee this time, then pull up and across diagonally toward the inner thigh. You’re making an “X” over the kneecap.
   Moderate stretch through the middle, no stretch on the ends. Simple.

5. Activate the Adhesive
   Rub the tape gently from center out. That friction warms up the adhesive and helps it bond. Your knee should feel snug—not squeezed. Bend and straighten it a few times.
   If it’s pinching or feels like it’s pulling your skin too hard, take it off and try again with less tension.

6. Optional: Add a Small Horizontal Strip
   If that area right under your kneecap is super sensitive (patellar tendon), cut a 4–5 inch strip. Give it a little stretch and lay it straight across that tender spot while your knee’s bent. It can help take some pressure off.

7. Test Drive
   Stand up. Walk around. Do a squat. It should feel like a soft brace—not a vice.
   If anything’s tingling, going numb, or you notice a cold spot—rip it off. That’s a sign something’s not right.

Real Talk from the Road

First time I tried this? Total mess.

Tape was bunched up, one piece flapping off my knee by mile 2. Felt like I was running with a fruit roll-up stuck to my leg.

But with a little practice—and watching a few videos—I figured it out.

Now, I’ll tape the night before a big run so the adhesive has time to really set. I’ve done long runs in Bali’s 90-degree humidity and even swam post-run with the tape still holding strong.

Good KT tape can stay on for up to three days. Just make sure to apply it right the first time.

A Coach’s Take: Recovery First, Tape Second

Let me take a second and talk to you runner-to-runner.

If you’re dealing with knee pain, the end goal isn’t just getting back out there. It’s coming back stronger.

And while KT tape might help you get through some tough runs, it’s not the main player here. You are.

The recovery work you put in behind the scenes? That’s what makes the difference.

1. Figure Out What’s Really Going On

Most of the time, runner’s knee isn’t about the knee itself. It’s a symptom. Weak hips, lazy glutes, tight quads, poor form — these are the real culprits.

Taping your knee might help with pain, but it won’t fix muscle imbalances or bad mechanics.

So don’t just ask, “How do I tape this?” Ask, “Why is this happening in the first place?”

When I got runner’s knee, it smacked me in the face with the reality that I’d been skipping strength work.

Now, I don’t miss my twice-a-week glute and core sessions. My knees are happier for it.

2. Do the Boring Work (It Works)

If your physio gave you exercises, do them like it’s your job.

Think clamshells, bridges, monster walks, step-downs. None of it’s sexy. You won’t get Instagram likes for it. But this stuff works.

I’ve spent countless nights band-walking across my living room like a crab. It’s awkward, but it got my kneecap tracking right again.

One Redditor said it best: “I used tape for a while, but now I’m strengthening my hips.” That’s the real fix right there.

3. Tape Isn’t a Free Pass

Tape can help. But don’t treat it like a hall pass to ignore pain.

Think of it like support, not a solution. RICE still matters. Sleep still matters.

And if you slap on some tape then try to hammer a tempo run every day, you’re asking for trouble.

When my knee pain drops from a 7 to a 3 with tape, I know I can train a bit. But I don’t go hard.

Smart runners use tape as a tool, not as an excuse to bulldoze through warning signs.

4. Mix in Other Tools

Cross-training is your friend.

Cycling, swimming, rowing – all great ways to keep up fitness without pounding your knees. Foam roll the tight spots. Do balance drills. Try a yoga class.

I started doing Bosu ball balance work and my knee stability improved way more than I expected.

Rehab isn’t one-size-fits-all. Stack up the tools.

5. Train Your Brain Too

KT tape isn’t just physical – it can give you confidence. And that’s a big deal.

But don’t become dependent.

One of my athletes forgot her tape on race day, freaked out, and still ran a PR. That taught her the strength was already there.

Sometimes I purposely go for short runs without tape just to prove to myself I’m okay. Like mental strength training.

6. Count the Wins

Recovery is a mess. Some days feel amazing, others suck.

Celebrate the small stuff.

Ran two miles with no pain over a 2/10? Huge win. Finished all your rehab sessions this week? You’re crushing it.

One time I ran downhill pain-free with tape on and actually shouted out loud mid-run. That moment stuck with me.

Keep stacking those little wins.

7. Know When to Move On

Eventually, your knee should be good enough to try running without tape.

Test it. Ease into it.

Save tape for the big efforts or occasional flare-ups.

I still keep a roll in my gym bag, but most days, I don’t need it anymore.

That’s the goal: to run freely without that extra layer.

Final Thoughts from Coach

KT tape? It’s a solid sidekick.

But the real magic comes from the work you put in.

Rehab, patience, consistency – that’s how you fix runner’s knee for good.

Tape might nudge you forward when you’re struggling, but it shouldn’t be the reason you keep running.

Injuries can teach you so much.

Taping reminded me to respect pain signals, hit the gym, and stop skipping the basics.

If you’re in the thick of it right now, don’t give up. Tape if you need to. But be doing the work too.

You’re not stuck. You’re adapting. And that’s what strong runners do.

Obesity is a global epidemic and it has been on the rise for decades. The World Health Organization estimates that more than 1 in 10 adults across the globe are obese, which means over 600 million people worldwide. Obesity rates have doubled since 1980 and continue to grow at an alarming rate. In America alone, over two-thirds of American adults (approximately 150 million) are either overweight or obese, with about one-third being classified as obese.

This staggering number translates into shockingly high health care costs for both individuals and taxpayers alike; obesity-related medical expenses account for nearly ten percent of all national healthcare expenditures in the United States – roughly $190 billion annually! It’s not just America though: globally, obesity accounts for 2%to 7% of all health care costs. We need to do something about obesity rates. But what can we do?

Exercise is a key part of the solution, and interval training is one of the best types of exercise for weight loss and overall health. Let’s take a closer look at interval training and how you can get started.

What is interval training?

Interval training is a type of exercise that alternates short periods of high-intensity activity with short periods of lower-intensity activity or rest. The high-intensity intervals are typically performed at or near your maximum effort, while the lower-intensity intervals are done at a moderate intensity. This type of training is more effective than traditional steady-state cardio for improving overall health, burning fat, and building muscle. Getting the appropriate running equipment, especially shoes should be your number one priority. Many amazing choices are available online such as on Runner’s Lab where you can compare prices and models so by doing some research beforehand you can find a model that is appropriate for your needs and budget.

How to get started with interval training

If you’re interested in starting interval training, there are a few things you need to know. First, it’s important to start slowly and gradually increase the intensity of your intervals over time. This will help prevent injury and allow your body to adapt to the new demands being placed on it. Second, it’s important to have an appropriate level of fitness before starting interval training. If you’re not in good shape, start with some basic cardio exercises and work your way up.

Start slowly

If you’re new to interval training, start by doing just two or three high-intensity intervals and then rest for an equal amount of time. As you get more comfortable with the routine, gradually increase the number of intervals you do. 

Build your core

To perform interval training safely and effectively, you need a strong core. Core exercises will help you stay stable during your high-intensity intervals and prevent injuries. There are many different core exercises you can do, so find a few that you like and stick with them.

Avoid potential risks

Interval training can be risky if not done correctly. One of the risks is that you can overdo it and end up injured. These injuries can be mild, like a muscle strain, or more serious, like a stress fracture. To avoid these risks, start slowly and gradually increase the intensity and duration of your intervals. If you are new to interval training, start with three minutes of intervals at a moderate intensity and work your way up from there.

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

Overtraining syndrome

Another risk of interval training is that you can push yourself so hard that you end up feeling sick or fatigued. This is known as overtraining syndrome, and it can lead to several negative side effects, including decreased performance, fatigue, decreased immunity, and even mental health problems. To avoid overtraining syndrome, always listen to your body and back off when you feel like you’ve pushed yourself too hard. If you’re not feeling well or if your performance starts to suffer, take a break from interval training until you feel better. 

Additional Resource – Here’s how to run faster

Recover between workout intervals

Interval training is intense, and it’s important to get enough rest between workouts. Aim to get at least eight hours of sleep per night and allow yourself plenty of time for recovery between workouts. 

In order to get the most out of your interval training, you need to make sure that you are fully recovered between workouts. This means giving yourself enough time to rest and rebuild your muscles. Depending on how hard you worked during your intervals, you may need up to 48 hours of recovery time. If you’re doing back-to-back interval workouts, make sure you allow for at least one day of rest in between.

Preparation exercises

It’s important to do some preparatory exercises before starting interval training. These exercises will help you get ready for the intense workout and prevent injuries. Some good preparatory exercises include squats, lunges, and hip bridges. Do a few sets of each exercise and rest for about 60 seconds between sets.

If you’re doing intervals on a track, do a light jog for about five minutes before starting your intervals. This will help get your body warm and ready for the intense workout.

End with a cooldown

Finish your interval workout with a few minutes of low-intensity cardio. This will help cool down your body and prevent injuries. Low-intensity cardio exercises include walking and light jogging.

Interval training can be a great way to improve your fitness level and get in better shape. However, it’s important to do it safely and intelligently. Start slowly, build up your core strength, and avoid overtraining syndrome. And be sure to end your workout with a cooldown period. Listen to your body, and take a break if you need it. And don’t forget to cool down after your workout.

As you can see, there are many things to consider before starting interval training. But if you take the time to prepare properly, you can enjoy the many benefits of this intense workout routine.

Remember to take precautions to avoid potential risks, such as overtraining syndrome and injuries. By starting slowly and gradually increasing the intensity and duration of your intervals, you can safely enjoy the benefits of interval training without any negative side effects. By following these tips, you can enjoy all the benefits of interval training while minimizing the risks.

How to Measure Your Body Fat Percentage: 9 Best Ways to Move Beyond the Scale

That Number on the Scale? It’s Not the Whole Story.

You hop on the scale, hoping for magic. But the number doesn’t move. Been there? As a coach working with runners of all levels here in Bali, I’ve seen that scene play out more times than I can count.

But here’s the deal: your weight doesn’t tell the whole story. Not even close. If you’re serious about progress, you’ve got to track your body fat percentage—not just what the scale spits out.

Body fat tracking gives you the real picture. I’ve coached athletes who were ready to quit because the scale didn’t move—only to discover they were burning fat and building muscle at the same time. That’s a big win. You don’t see it if you’re only focused on pounds.

I’m not here to push obsession or perfection. I’m here to tell you: knowing your fat-to-muscle ratio is like flipping the lights on in a dark room. You start seeing what’s actually happening inside your body. And that changes everything.

Why Body Fat Percentage Matters More Than Just Your Weight

So let’s clear something up: body fat percentage = the amount of your total weight that’s fat. If you weigh 180 lbs and 35 of those pounds are fat, you’re sitting at about 19%.

That number can swing depending on your age, sex, training history, even genetics. But in general, men aim for 10–20%, and women land closer to 18–28%. Women naturally carry more essential fat—totally normal, totally healthy.

So why care?

Because composition tells the truth. Not the scale.

You can be dropping fat, gaining muscle, feeling amazing—and the scale still makes you feel like nothing’s happening. That’s why I’m a big believer in tracking body fat. It’s the truth beneath the surface.

Not only that, but a high body fat percentage—especially around the belly—is tied to heart disease, diabetes, and other stuff you don’t want to deal with (yep, according to The American Heart Association and cited by runnersblueprint.com).

I always tell my athletes: “Body fat tracking isn’t about looking ripped. It’s about staying healthy, running strong, and feeling good in your skin.”

It can also explain weird stuff like:

• Why your jeans fit better even if the scale says nothing changed.
• Why two runners with the same weight can look completely
• Why BMI is kinda trash for anyone with muscle (it doesn’t care if your weight is from biceps or burgers).

And look, this isn’t about becoming a slave to numbers. It’s about finding new ways to celebrate progress—even the quiet wins.

So let’s ditch the fear and start tracking body fat like it’s your secret weapon. I’ll walk you through 9 ways to do it—from no-cost mirror checks to high-tech scans. Plus a few confessions, coaching tricks, and things I wish someone told me when I started.

Let’s go.

1. The Mirror & Progress Photos

(a.k.a. the “Old School” Method That Still Works Like Magic)

You don’t need fancy gadgets to see if you’re leaning out. Sometimes all you need is a mirror—and a little honesty.

Here’s how I do it with clients (and myself):
Pick a day each week or month. Same time. Same lighting. Same clothes. Snap a photo from the front, side, and back. That’s it.

Over time, stack those pics side-by-side. You’ll notice things:

• A tighter waist
• More arm definition
• Less puffiness around the hips

One of my runners didn’t think she was making any progress until I showed her a Day 1 vs. Day 30 shot. The difference? Night and day. It lit her up—and fired her up to keep going.

How Accurate Is This?
Not very. Let’s be real—you won’t get a “16.4%” reading from a mirror. But it’s solid for spotting changes. If your waist looks tighter and your muscles pop a bit more, you’re losing fat. That’s the goal.

Some experienced folks (especially leaner athletes) can even eyeball their body fat within a few percent—like the Reddit bodybuilders who say you’ll “know” by the way your obliques start showing up. I kinda agree.

My Coaching Tip:
Stay consistent with your setup. Use the same lighting, same pose, same mirror. That’s how you compare apples to apples.

And remember: no need to post these anywhere. They’re just for you—unless you decide to share your wins later (which I fully support, by the way).

If you’re stuck, check out visual guides online. Some show real people at different body fat percentages. Compare. Get a ballpark idea. Then focus on trends, not perfection.

2. Waist Measurement

(Simple Tape, Big Truths)

This one’s so underrated it’s almost funny. A plain ol’ soft tape measure—like the one in your grandma’s sewing kit—can be one of the best tools in your fat-loss journey.

Here’s what you do:

• Wrap the tape around your waist at belly-button height.
• Don’t suck in. Don’t puff out. Just stand normal.
• Do it first thing in the morning (before food or water), and write it down.

This method is especially useful because belly fat—also known as visceral fat—is a major red flag for health risks. According to the American Heart Association, men with waists over 40 inches and women over 35 inches have a higher risk of heart disease and diabetes.

Back when I was 12 pounds heavier, I didn’t feel that different… until I measured my waist and saw the truth. Dropping just 1.5 inches made my runs feel lighter and smoother. And honestly? My confidence went up too.

How Accurate Is This?
It won’t tell you your exact body fat number. But if your waist is shrinking while everything else holds steady? You’re on the right track.

A shrinking waist almost always means less fat—especially in men, who tend to store it there first. It’s also a good sign that your nutrition is working and your training is clicking.

Coach Tip:
Don’t measure every day. Too many ups and downs (bloating, hydration, etc.). I recommend every 2–4 weeks. And always at the same spot. No guessing.

Want more precision? Later we’ll talk about formulas like the Navy Method, which does use waist and neck measurements to estimate your body fat percentage. But even on its own, this tape trick is gold.

One of my clients, Mark, hated the scale. It stressed him out. But we tracked his waist, and over 3 months he dropped 2 full inches. His weight only changed by 5 pounds, but his body told a different story—and so did the way his jeans fit. That kept him going.

So yeah, grab a tape. No batteries. No apps. Just data that actually matters.

3. The Tape Trick: U.S. Navy Body Fat Formula

You don’t need fancy machines or a lab coat to estimate your body fat — just a decent measuring tape and some basic math. This old-school trick comes straight from the U.S. Navy. I’ve coached plenty of folks with military backgrounds, and most of them already knew this method like the back of their hand. It’s what the armed forces use to keep people within fat standards — no DEXA scans in the barracks, just tape, math, and discipline.

How It Works

Here’s the gist:
If you’re a guy, you’ll measure your waist (right at the belly button), your neck (just under the Adam’s apple), and your height.
If you’re a woman, it’s waist, neck, hips, and height.

You plug the numbers into a calculator — tons of them online — and boom, you get a body fat percentage estimate. No gym, no gadgets, just a tape and 60 seconds.

The idea is simple: bigger waist = more fat. A thicker neck might balance it out a bit (muscle or fat), so the formula adjusts based on the combo. It’s not bulletproof, but it’s solid enough for everyday use.

I’ve had clients measure once a month using this method — some swore by it. One guy tracked his waist weekly with his belt — literally. His neck and height didn’t change, so if the belt got tighter, the fat percentage dropped. Simple and visual.

How Accurate Is It?

Pretty decent, actually. Most studies and my own experience show it’s usually within 3–5% of more accurate tools. Not perfect, but for general tracking? It works.

Now, if you’re a beast with traps the size of melons and abs for days, it’ll likely overestimate. I once trained a guy who looked like a pro linebacker. The Navy formula clocked him at 28% body fat — even with visible abs. He was closer to 8%. On the flip side, if you carry fat in your legs or arms (areas the tape doesn’t touch), it might underestimate.

But for the average runner or gym-goer? It’s a quick, easy snapshot.

Real Talk

I use this with clients who need more than just scale weight. Take Alice, for example. She only dropped 5 pounds over two months, but her Navy body fat dropped from 30% to 25%. That number kept her fired up when the scale wasn’t moving fast.

On the other hand, I’ve seen folks get obsessive. One friend measured every other day. A half-inch change in waist size would ruin her mood. Please — don’t be that person. Use the Navy method as a guide, not gospel. Pair it with the mirror, your jeans, and how you feel in your own skin.

Try this: Measure your waist, neck, and height. Plug it into an online calculator. Repeat monthly. Don’t yank the tape too tight, and always average a few measurements. Then ask yourself: Am I trending in the right direction?

Question for you: Have you ever tried this tape method? What number did it give you — and did it feel accurate?

4. Skinfold Calipers (a.k.a. The Pinch Test)

Alright, time to talk about a tool that feels a bit more old-school: skinfold calipers. Think “personal trainer in the ’90s” vibes — except they still work. I’ve used them with dozens of clients, and once you get the hang of it, they’re surprisingly useful.

I remember my first time holding a pair. I was a new coach, and let’s just say the client walked away with a bruise and probably doubts about my credentials. But hey, I learned.

How It Works

Skinfold calipers measure the thickness of your fat under the skin — the “pinchable” stuff. You grab a fold of skin at specific spots (like your belly, thigh, tricep), clamp the caliper down, and read the number in millimeters. Plug those into a formula or an app like BodyTracker, and you’ll get a body fat estimate.

There are a few different versions:

• 3-site (simple)
• 7-site (standard)
• 9-site (if you’re a body comp geek)

For most runners or lifters, the 3- or 7-site method is plenty.

For guys, common sites are chest, abs, and thigh.
For women, usually triceps, suprailiac (just above the hip), and thigh.

It’s not rocket science, but it does take practice. I always measure clients on the same side of the body (usually right side), take three readings per spot, and average them. That way, even if one pinch is off, you’ve got a backup.

Is It Accurate?

If done right? Not bad. You’re looking at a ±3–5% range compared to gold-standard tests. That’s close enough for most folks.

The catch? You’ve got to be consistent. It’s easy to pinch the wrong place or press too hard. I’ve had days where I was slightly dehydrated, and the numbers came out weirdly low. Post-workout readings can be tighter too, especially around chest or arms.

Key tip: If someone else can help — great. Pinching your own back fat isn’t exactly fun or accurate. But even if you’re solo, just use the same spots every time. You can even mark them with a washable pen. I do this myself during cut phases to keep things legit.

Story Time

One of my clients, Tom, became obsessed with calipers — in a good way. After I showed him the ropes, he started doing monthly checks. One month, he only dropped from 18% to 17% body fat. He was bummed… until I reminded him: “Dude, that’s 2 pounds of pure fat gone.” Then we looked at his progress pics, and the difference was clear. The love handles were fading. The number helped, but the photos sealed the deal.

My Final Word on Pinch Tests

• Use them monthly — not daily.
• Practice good technique.
• Don’t obsess over exact numbers — look at trends.
• Mirror + calipers = a powerful combo.

And if you’re serious? Invest in a decent caliper. The $10 ones work, but if you’re into precision, look for Lange or Harpenden models.

5. DEXA Scan (a.k.a. the “Body Composition Truth-Teller”)

If you want to see your body laid bare — muscle, fat, bone, the whole picture — DEXA is where it’s at.

This scan is no gimmick. It’s the real deal. Hospitals use it to measure bone health, and athletes use it to track fat and muscle with surgical precision. I still remember lying on that scanner bed, wondering if I was about to be beamed into space. The results? They hit like a reality check. I found out exactly where my fat was hiding, how much muscle was packed into each leg, and even got the lowdown on my bone density. Honestly, it felt like unlocking a cheat code for my own body.

What Actually Happens

You lie flat on an open table — no claustrophobic tunnel, thank god — while a scanning arm slowly glides over you. It uses two low-dose X-rays to measure how different tissues absorb energy. Because fat, muscle, and bone absorb X-rays differently, the machine can tell exactly what you’re made of. The scan itself takes maybe 10–15 minutes. You just need to stay still and ditch any metal items beforehand.

After that, the machine spits out a full report — body fat percentage, lean mass, bone mineral content — sometimes even breaking it down by region. You’ll know if your right leg is stronger than your left (been there), or whether you’re carrying more fat around your belly — which, by the way, is more of a health red flag than fat in your arms or legs.

How Accurate Is It?

DEXA doesn’t mess around. It’s one of the most accurate methods out there, with an error margin around ±2–3% body fat. According to studies published in the Journal of Strength & Conditioning Research, it’s often used to validate other methods like BIA or calipers. That says a lot.

That said, even DEXA can be thrown off slightly — hydration levels, eating a huge meal beforehand, or even switching machines can tweak results. So, for best results, always scan under the same conditions and preferably at the same place.

I once had a client — let’s call her Serena — who freaked when her DEXA scan showed a 4% increase in body fat after a year of solid training. But guess what? She went to a different clinic, and their machine ran hot for everyone. Lesson learned: stick to one place for tracking trends.

Why I Still Recommend It

Beyond the numbers, there’s something satisfying about seeing real, measurable progress. One guy from my running group lost 5% body fat and gained muscle over 6 months — all confirmed by DEXA. He framed his report like it was his finisher medal.

I did the same, to be honest. I stuck it next to my marathon bib. Proof that the grind was paying off — that eating better, running smarter, and showing up every damn day was changing my body.

My Real-World Tips

• Don’t do it every month. Every 3–6 months is more than enough — remember, it uses X-rays (tiny dose, but still).
• Follow the prep rules: stay hydrated, avoid big meals before, and skip intense workouts right before scanning.
• Try to use the same machine every time for consistent tracking.

And don’t stress about every tiny imbalance or line on the report. Focus on the big wins — fat going down, muscle going up. That’s the stuff that moves the needle.

What about you? Have you ever done a DEXA scan? What did you learn? Let me know what surprised you the most.

6. Hydrostatic Weighing (The Old-School Dunk Tank Test)

Before DEXA became the go-to, hydrostatic weighing was the gold standard. It’s old-school. It’s weird. But it still works.

I remember the first time I tried it. I was in swim trunks, sitting on a chair in a big tank, trying to blow every ounce of air out of my lungs before getting dunked underwater. I felt like a lab rat. But the science behind it is rock solid.

How It Works

It’s all about density. Fat floats. Muscle sinks.

So, first you get weighed dry, like normal. Then, you’re submerged in a water tank while sitting on a special platform. You blow out as much air as you can (which is not easy), and then get weighed underwater. The technician uses the weight difference to calculate your body density.

From there, math takes over. Using equations like Siri or Brozek (don’t worry, you won’t need to memorize them), the system estimates your body fat percentage. Basically, the denser you are, the leaner you are.

Is It Accurate?

Yep. Very. Studies put it in the same league as DEXA, with error margins around ±2%. The biggest mistake people make is not blowing out enough air — even a little leftover oxygen can throw off the reading.

Timing matters, too. If you just ate a burrito or haven’t gone to the bathroom in hours, that trapped gas or weight can mess with results. Most places ask you to fast a bit before the test, or at least avoid big meals.

When I got mine done, it matched my DEXA results within 1%. That gave me confidence in both numbers — and a pretty good story to tell afterward.

A Word on Comfort

Not everyone likes being dunked. If water makes you anxious, skip it. But honestly, it’s not that bad. You’re underwater for maybe 5 seconds at a time. Most techs will let you do a practice round to get used to it.

One of my clients, Nina, was nervous about it — but she ended up loving it. She joked afterward that she “sank better” the second time around, after dropping 4% body fat. Her quote, not mine.

Pro Tips From the Trenches

• Wear a tight swimsuit to avoid air bubbles.
• Practice deep breathing and exhaling fully before the test.
• Don’t eat a heavy meal beforehand.
• Bring a towel — you will get soaked.

Hydrostatic weighing might not be as easy to access as a gym scale or smart app, but if you get the chance, do it. It’s a strange little rite of passage in the fitness world. And it’s surprisingly motivating.

7. Bod Pod (Air Displacement Plethysmography)

If being dunked underwater isn’t your thing, the Bod Pod might just be your ticket. It’s this funky, egg-shaped capsule that looks like something NASA cooked up. I remember the first time I saw it—I half expected it to launch me into orbit. But jokes aside, it’s one of the best ways to measure your body fat without getting wet.

How It Works
You hop inside wearing tight gear—like compression shorts and a swim cap. (Yes, the cap matters. Hair holds air, and the machine wants clean data.) The Bod Pod uses tiny air pressure changes to figure out how much space your body takes up. Combine that with your weight, and it does the math to spit out your body fat percentage. The whole thing takes maybe 2 minutes. You sit still for two short scans while it makes some sci-fi hissing sounds. It’s painless and dry—and your ears might pop slightly, like in an airplane.

Is It Accurate?
Pretty dang accurate. Studies (including ones from places like the Journal of Strength & Conditioning Research) put it close to hydrostatic weighing with about a 1-3% margin of error. I’ve used it myself and with clients, and it’s consistent if you follow the prep rules. That means: no eating, drinking, or working out a few hours before. One of my clients, Rachel, hated the idea of dunk tanks, so she gave the Bod Pod a go. Her first scan said 30% body fat. Four months later—after clean eating and steady workouts—she was down to 25%. Her face lit up when she saw that number.

Pro Tips
Treat it like a science experiment: same conditions every time. Fasted, same clothes, no lotion, same time of day. Don’t wear jewelry. Even your hairstyle matters. I once joked with a buddy about shaving his beard for the test—he didn’t, but he wore the tightest cap he could find. Result was solid.

Bottom Line
It’s accurate, fast, and dry. It’s not everywhere, but more gyms and clinics are starting to offer it. Usually costs around $50. If you find a promo or Groupon, jump on it. You’ll feel like you’re in a spaceship, but the mission is all about getting leaner, stronger, and more dialed in.

8. Bioelectrical Impedance Analysis (BIA – Smart Scales & Handheld Devices)

Let’s talk about the tech you probably already have in your bathroom: BIA. If you’ve ever stood barefoot on a smart scale or used those hand grips at the gym, that’s BIA. It sends a tiny electrical current through your body (you won’t feel a thing) and measures how fast it moves. The idea? Muscle and water carry current well. Fat doesn’t. More resistance = more fat.

How It Works
The device shoots a current through your body—either foot to foot, hand to hand, or both. It uses your stats (height, weight, age, etc.) to estimate body fat. The fancier the machine (like InBody), the more contact points, which usually means better accuracy.

What’s the Catch?
Hydration messes with the numbers. Big time. Drink too much water? You might register leaner than you are. Dehydrated? You’ll come out looking fluffier than reality. Eating, working out, even how cold your feet are can throw off the results. That said, BIA is great for spotting trends. I use mine every morning—same time, same state. I don’t freak out over the daily numbers. I watch the average over time.

Real Talk
One of my clients, Priya, used to panic over her scale swinging up and down daily. We tracked her readings for a month. It zigzagged like a mountain trail, but the overall trend was down—from about 30% to 26%. We later confirmed it with a Bod Pod reading. Seeing that consistency calmed her down, and she stopped letting the scale control her mood.

Use It Smart

• Weigh yourself first thing in the morning, fasted, post-bathroom.
• Don’t compare devices—each one runs its own math.
• Wipe the sensors now and then. Dry feet and good contact matter.
• Skip testing after a workout or huge meal.

Final Word
BIA isn’t perfect, but it’s easy and helpful if you’re consistent. Don’t treat it like gospel—treat it like a compass. Are you heading in the right direction? That’s what counts. The tech’s getting better, and for daily accountability, it’s a solid tool to keep in your fitness toolbox.

9. 3D Body Scanners – The Techy Way to See Your Progress (Literally)

Alright, let’s talk about something that feels like it’s straight out of a sci-fi movie: 3D body scanners.

These machines are the new kids on the block when it comes to checking body fat. If you’ve never stepped into one, imagine a full-body spin that scans every inch of you—kind of like getting a 360-degree selfie… except you’re nearly naked, and it shows every bump, curve, and soft spot. It’s not exactly flattering, but it is honest.

What Actually Happens

I gave it a shot at a local fitness expo where they were offering free scans. I figured, why not? One minute I was standing on a turntable in my compression shorts, and the next, boom—I’m staring at a rotating 3D version of myself on a screen. Uncanny? Absolutely. Useful? Even more.

Here’s how it works: You either stand on a spinning platform or the scanner itself does the rotating. In 30–40 seconds, it grabs your body’s shape using sensors or cameras. Then it pieces together a full-body image and pulls out a bunch of measurements—waist, hips, chest, arms, thighs, you name it. Some systems use infrared or laser light, but don’t worry—no radiation, no needles, just light and math.

From those numbers, it runs a few prediction equations (plus your weight, either measured or entered) to estimate your body fat percentage. Think of it like the tape measure method… but juiced up with way more data points.

But How Accurate Are These Scans?

Not bad—when they’re used right. Most brands claim their scanners are within 2–4% of your actual body fat. Some research backs that up. In fact, one study compared 3D scans to DEXA (the gold standard), and results were usually close for average-shaped people. Still, take the number with a grain of salt.

I’ve seen weird cases too. One guy on Reddit said his Fit3D scan told him he was at 26% body fat, while his home scale claimed 16–17%. That’s a big gap. Odds are the BIA scale lowballed it, maybe because he was dehydrated or has an athletic build that throws it off.

From my own experience and coaching runners over the years, I’ve found 3D scans are generally solid—especially for tracking progress. But if you’re extremely muscular or have an unusual body shape, the estimates might swing a bit. These tools run on math based on the “average person,” so the further you are from that, the more room for error.

Also, don’t mess with the setup. Loose clothes? Bad idea. Sucking in your stomach? Don’t. It messes up the shape reading. Stick to tight gear—ladies, sports bras and shorts; guys, trunks or compression shorts. Oh, and if you’ve got long hair, tie it up—it can mess with the neck and shoulder scan.

What Makes It Worth It?

Here’s what I really like about it: the scanner doesn’t just give you a number—it shows you your actual progress in 3D. You can track waist or hip size down to the millimeter, then compare month-over-month. Some programs even overlay your “before” and “after” bodies side by side. A few of my clients geeked out over that—it’s like watching a digital statue of yourself evolve.

One of my runners, Diego, had a Styku 3D scanner at his office gym. He started doing monthly scans. At first, he hated the idea of being scanned—it felt awkward. But the moment he saw the color-coded reports showing where he was losing inches, he got hooked. Over six months, his scan showed a drop from around 22% body fat to 18%. Later, he did a DEXA (after I nudged him), and it confirmed about 19%. So yeah, the 3D scan was pretty on point.

Pro Tip From a Coach

If you’re gonna use this tool, treat it like you would a tape measure: stay consistent. Same time of day. Same clothes. Same pose. Don’t play tricks—don’t flex, twist, or fake your posture. Just stand tall, breathe normal, and let the scanner do its thing.

And don’t freak out if your first scan shows a higher number than expected. That’s just a starting line, not the finish. What matters most is the trend. If your scan drops you from 30% to 25%, that drop is very likely real—even if your actual number is more like 28 to 23. Watch the direction, not the decimal.

inal Thoughts

Look, there are lots of ways to track body fat—from old-school calipers to high-tech wizardry like this. The tool you pick doesn’t matter as much as what you do with the info.

Progress can be slow. Maybe just half a percent drop in a month. Maybe one less inch on your waist. Maybe you suddenly notice your jeans don’t pinch like they used to. That’s still progress. That’s winning.

So here’s my question for you:

Have you ever tried a 3D body scan? What did it tell you? Was it helpful or just weird? Let me know in the comments or hit me up on socials.

I love hearing real stories from real runners. Whether you’re using calipers, a mirror, or high-tech gadgets—track your progress, be patient, and keep showing up.

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents.  That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

• When running on a quiet and safe residential road
• During an organized race
• Roads on which traffic is almost nonexistent
• Roads without sidewalks
• Frozen sidewalks that may be hazardous and/or slippery.
• Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

Here’s how to carry your keys while running

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit 

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.

Conclusion

There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

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.

If you’re like most runners, you’ve probably finished a late-night run feeling hungry and unsure what to eat.

We want to refuel but don’t want to undo the hard work we just put in by choosing the wrong foods.

I get it; I’ve been there, rummaging through the fridge at 10 p.m., questioning if peanut butter toast is a post-run friend or foe

But here’s the good news: Eating after a night run isn’t just okay—it’s essential!

Done right, a good meal can turbocharge your recovery, amp up your performance, and gear you up for the next run.

Sounds like a good deal? Then let’s get to it.

In this guide, I’ll break down the best strategies for eating after a night run. We’ll cover why it’s important to eat post-run, what foods to go for, and what to avoid.

The Importance of Post-Run Eating

Running, especially at night, takes a toll on your energy stores. Your body uses glycogen (stored carbs) to fuel your muscles, and after a hard effort, these stores are depleted.

Plus, your muscles experience tiny tears that need protein to repair and rebuild. Skipping food after a night run? That’ll leave you fatigued the next day and can even slow your progress.

I used to skip post-run snacks, thinking I’d save calories by waiting until breakfast. But I noticed that I’d wake up feeling groggy and stiff, like my body was running on empty.

Now, I always eat something with carbs and protein after a run, and I can feel the difference—it’s like giving my muscles the “thank you” they deserve for all that hard work.

Here’s the deal: After you run, especially at night, your body needs two main things—carbohydrates to replenish glycogen and protein to repair and rebuild muscles.

I know I’m repeating myself, but missing that key recovery window can drag down your energy and your progress.

I cannot emphasize this enough.

When To Eat After a Night Run

After cooling down, aim to grab a bite within 30 to 45 minutes.. This is when your body is most receptive to absorbing nutrients to replenish glycogen and start muscle repair.

I know what you’re thinking—it’s late, you’re tired, and a full meal might feel overwhelming.

No worries!

A simple snack with carbs and protein does the trick. One of my go-to’s is a banana with almond butter or a quick smoothie with protein powder, spinach, and berries. Quick, easy, and effective!

So, what should you eat to refuel effectively after a night run? The key is to focus on a balance of carbohydrates and protein. Here’s why:

• Carbs help restore the glycogen (energy) you use during exercise.
• Protein aids in repairing and rebuilding the muscle fibers that were stressed during your workout.

A good rule of thumb is to aim for a 3:1 ratio of carbs to protein in your post-run snack or meal. This ensures you’re giving your body the right fuel to recover.

One of my favorite post-run meals is brown rice with grilled chicken and veggies. It’s simple, filling, and gives me the carbs and protein I need to recover. I also love having sweet potatoes—they’re packed with nutrients and taste amazing with a little olive oil and sea salt.

Here are a few more light, easy-to-digest options that won’t weigh you down before bedtime:

• Banana with almond butter – A perfect combo of carbs and healthy fats.
• Greek yogurt with fruit and granola – Packed with protein and fiber-rich carbs.
• Whole-wheat toast with avocado and a boiled egg – A great mix of complex carbs and protein.
• Smoothie with spinach, berries, and protein powder – Easy to make and packed with nutrients.
• Grilled chicken or tofu with sweet potato – A balanced meal that’s filling but light enough for an evening.

The goal is to provide your body with fuel that helps it recover without being too heavy before bedtime. And don’t worry—you don’t need to prepare a gourmet meal every time!

Carbs: 

Post-run, go for complex carbs; they’re your best bet. Packed with fiber, complex carbs help keep your metabolism steady, boost digestion, and even promote better sleep

Good sources of complex carbs include:

• Brown rice
• Sweet potatoes
• Whole-wheat pasta
• Quinoa
• Oats
• Vegetables (broccoli, spinach, carrots)

What Not To Eat After Running At Night

While it’s important to refuel after a run, you’ll want to avoid certain types of foods—especially if you’re eating late at night. Although white bread and sugary snacks give you a quick hit of energy, they don’t really help with long-term recovery

Here’s what to avoid at night:

• White bread or pasta – These refined carbs are digested quickly and can cause your blood sugar to spike.
• Sugary snacks (cookies, candy, etc.) – They may seem tempting, but they don’t offer much in terms of recovery fuel.
• Fried or greasy foods – Harder to digest, which can interfere with your recovery and sleep.
• Alcohol – While a post-run beer might sound appealing, alcohol can dehydrate you and slow down your recovery.

Experiment with Foods and Listen to Your Body

Finding the best post-run fuel is a personal journey. Your body’s needs might differ from someone else’s, so it’s important to discover what works best for you. Here’s how to start experimenting and tuning into your body’s cues.

Experiment with Foods

Every runner’s body responds differently to certain foods, so trying out new options can help you fine-tune your post-run nutrition.

• Keep a Food Journal: Track what you eat after each run and note how you feel in the hours or days afterward. Are you recovering well? Are you feeling energized or sluggish? These insights can guide you in building a routine that best supports your performance.
• Try New Recipes: Mixing up your post-run meals can keep things exciting and help you discover new favorites. For a refreshing recovery drink, try a smoothie with protein powder, spinach, and berries. It’s packed with protein, antioxidants, and natural carbs to kickstart your recovery.

Listen to Your Body

After a run, tuning into your body’s hunger and recovery signals is key to giving it what it truly needs.

• Check Your Hunger Cues: If you’re not feeling very hungry, don’t force a big meal. Opt for something light, like a yogurt or a handful of nuts, to satisfy your body without overwhelming it.
• Incorporate Post-Run Stretching: As you’re preparing your snack or meal, take a few minutes to do some gentle stretches. Stretching after a run helps your muscles transition into recovery mode, reduces stiffness, and promotes relaxation.

Final Thoughts: 

Bottom line, refueling after a night run is all about striking the right balance.

Eating the right mix of carbs and protein within 30 to 45 minutes of finishing your run will help your muscles recover, restore your energy, and get you ready for your next workout.

Plus, it doesn’t have to be complicated—keep it simple, and focus on whole, nutritious foods.

So, the next time you finish a run after dark, don’t skip that post-run snack. Your body will thank you for it! Please feel free to share your favorite post-run meals or snacks in the comments below. I’d love to hear what’s working for you!

Thanks for reading, and keep running strong!