Running a half marathon in under 90 minutes is no easy feat—it’s a goal that pushes your body and mind to their limits.

But guess what? With the right approach, it’s a challenge you can conquer.

I remember my first attempt at a sub-90 half. The first few miles felt like a breeze, but by mile 8, my legs were screaming. What helped me push through was breaking the race into smaller, manageable segments.

What’s more?

Having coached numerous runners to this goal and raced it myself, I can attest to having a solid base—such as a sub-40 minute 10K or a sub-20 minute 5K—before embarking on this challenging endeavor.

Whether you’re an experienced runner or just setting your sights on this milestone, I’m here to guide you through the training strategies to make this dream a reality.

The Required Pace for a 1:30 Half Marathon

To break that 90-minute barrier, you must run at an average pace of 6:50 per mile (or 4:15 per kilometer).

It’s a fast pace, and there’s no sugar-coating it—this goal requires dedication. Ideally, you should already be running strong in shorter races, like a sub-18 5K, sub-40 10K, or a sub-3:15 marathon. These times give you a solid foundation for stepping up to a sub-90-minute half.

The Requirements Of Running A 1.30 Half Marathon

Firstly, it’s important to know that running a sub-90-minute half marathon requires more than just showing up on race day and running as fast as possible. It entails preparation, consistency, and dedication.

If you’re already an experienced runner and have completed several races before, you’re on the right track. However, if you’re a beginner runner, don’t be discouraged. You can work towards achieving this goal with the right training plan and attitude.

I’d recommend completing a half marathon in or around the 110-minute mark to give yourself the best chance at success.

This means you have a good base to work from and can focus on improving your pace. If you can run a 10K within 40 to 42 minutes, you’re on the right track to achieving your sub-90-minute goal.

How to Train for a Sub-90 Half Marathon

The secret to smashing a 1:30 half marathon is in the details of your training. You can’t just wing it and hope for the best on race day. You need to structure your runs with a blend of easy, speedwork, tempo, and long runs. And don’t forget cross-training—it’s essential to keeping your body balanced and injury-free.

Easy Runs

These are the backbone of your training. They should feel comfortable, almost too easy, with no pressure on pace. The goal here is to build aerobic endurance. You’re in the right zone if you can hold a conversation while running.

To err on caution, I recommend using a heart rate monitor. Your target zone should be around 65 and 75 of your maximum heart rate.

Interval Training

If you’re looking to race at a fast pace, you should train at your pace (and a little bit faster) at least once a week. This is where interval training comes in, which consists of running one fast interval followed by one slow interval.

Then you repeat for the duration of the session. Interval training is the best way to improve your speed when training for a half marathon. Speedwork can also teach your body how to recruit more and more muscle fibers while running.

My 1.30 HM training plan includes various interval work, ranging from 400-meter to 2Km intervals. The intervals should be performed as instructed in the plan. For shorter repeats like 400 and 800, I recommend doing them on a track, but for longer repeats, you might want to do them on the road.

Here’s the break-down:

• 400m reps: Run at a 6:00/mile pace with 60-second recovery.
• 800m reps: Shoot for a 6:20/mile pace with a 90-second recovery.
• 1K reps: Aim for a 6:40/mile pace with a 2-minute recovery.
• 2K reps: Hold 6:50/mile pace with 2-minute recovery.

Tempo Runs

Tempo runs consist of non-stop sessions with a build-up halfway to a 10K race pace, and they’ve a lot to offer.

Tempo runs are fantastic strength builders and are a must, especially when training for a half marathon. They also help keep pace without building too much lactate in your muscles, which eventually helps keep a faster pace for a longer period.

The typical tempo runs would start with 10 to 15 minutes of easy running, then speed up gradually for 20 to 30 minutes near the midpoint, then 5 to 10 minutes easy as a cool-down toward the end.

That’s all.

I’d also recommend performing tempo workouts at your target half-marathon pace, 5:50 per mile. Build up the speed gradually, not suddenly.

Long Runs

Taking on the 90-minute half marathon means that you likely already do a long run of roughly 90 minutes or longer every weekend.

If that’s the case, then I’m not surprised.

Long runs are the bread and butter of endurance training.

They’re the best for building aerobic endurance.

But how do you increase distance without incurring injury?

The key is to do it gradually. As a rule, build up the distance of your long runs gradually. Following the 10 percent rule is the best way to go.

During the program, you’ll add 1-2 miles to your long run every 1-2 weeks. You’ll also be taking a recovery week every 4 to 5 weeks, reducing the long run distance by 30 percent.

To complete a sub-90-minute half marathon, you’ll want to run more than 13.1 miles during your long peak runs—4 to 6 weeks before race day.

Don’t try to run these sessions too fast.

Forget about how fast or far you’re going. Focus on spending more time on your feet. Time over distance

Strength Training & Cross-Training

Running isn’t the only thing you need to focus on. Strength training is key for injury prevention and overall endurance. Incorporate exercises like lunges, push-ups, and planks into your routine.

Cross-training activities like cycling or swimming will help build cardiovascular fitness without the impact on your joints.

Warm-Up and Recovery

Warming up properly is crucial for peak performance and injury prevention. Start with a 10-15 minute jog for speedwork, followed by dynamic stretches like leg swings and lunges. Finish with a few 100-meter strides at near race pace. For long runs, you can start slow and use the first few miles as a warm-up.

Don’t forget to stretch after your runs. And always listen to your body—rest is just as important as the hard work you’re putting in.

Race Day Pacing Strategy

One effective strategy is to divide the race into smaller segments and pace accordingly.

For example, you can divide the half marathon into three 4-mile segments and one 5.1-mile segment.

During the first two segments, aim to run slightly slower than your goal pace.

In the third segment, aim to run at your goal pace. Finally, during the last segment, aim to slightly increase your pace.

What’s more?

Adjust your pacing based on course elevation, weather conditions, and fitness level.

Weekly Mileage 

One of the keys to success is gradually building up your weekly mileage. While no magic number of miles will guarantee you a sub-90-minute finish, most runners must put in some serious work to get there.

If you’re running around 20 miles per week, don’t worry, you can still get there! Aim to gradually increase your weekly mileage to around 40 miles throughout the early weeks of your training.

But it’s not just about running more miles. You also need to be smart about how you structure your training. Keep your long run mileage to around 25-35% of your weekly volume.

For example, if you’re running 26 miles a week, aim for a long run of around 6-9 miles. Going too hard or fast can lead to injuries that only set you back in training.

As you build your weekly mileage, be sure to also focus on cross-training and strength training to prevent injury and build overall body strength.

A strong body is resilient, and you’ll be better able to handle the rigors of training if you’re doing push-ups, pull-ups, lunges, and other compound movements.

The 1.30 Half Marathon Training Plan

Now, onto the training plan. This is just a guide, so feel free to adjust it to fit your schedule and needs. But remember, consistency is key. You won’t get to the finish line in under 90 minutes if you’re not putting in the work.

This plan includes a mix of easy runs, speed work, and a long run each week to help you build endurance and speed.

Week – 1

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 4 miles
• Wednesday—Speedwork: 6 X 800M
• Thursday– Easy Run: 4 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 4 miles
• Sunday – Long Run: 10 miles

Week – 2

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 10 X 400M
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 6 miles
• Sunday – Long Run: 10 miles

Week – 3

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 5 X 1K
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 4 miles on hills
• Sunday – Long Run: 11 miles

Week – 4

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 6 miles
• Wednesday—Speedwork: 4 X 2K
• Thursday– Easy Run: 4 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 4 miles
• Sunday – Long Run: 12 miles

Week – 5

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 12 X 400M
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 6 miles
• Sunday – Long Run: 13 miles

Week – 6

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—tempo run: 5 miles
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 7 miles
• Sunday – Long Run: 13 miles

Week – 7

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 8 X 800M
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– tempo Run: 6 miles
• Sunday – Long Run: 14 miles

Week – 8

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 8 X 1K
• Thursday– Easy Run: 7 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 6 miles
• Sunday – Long Run: 14 miles

Week – 9

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 5 X 2K
• Thursday– Easy Run: 8 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 7 miles
• Sunday – Long Run: 15 miles

Week – 10

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 12 X 400M
• Thursday– Easy Run: 7 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 7 miles
• Sunday – Long Run: 15 miles

Week – 11

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 10 X 1K
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 6 miles
• Sunday – Long Run: 10 miles

Week – 12

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 4 miles
• Wednesday—Speedwork: 8 X 400M
• Thursday– Easy Run: 3 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 3 miles
• Sunday – Half Marathon Race Day

Conclusion

Crossing the finish line of a half marathon in under 90 minutes is an exhilarating achievement that only a select few can claim.

According to my own estimates, less than 5% of all recreational half marathoners can break the coveted 90-minute barrier.

But don’t let that discourage you – with hard work, determination, and a little bit of grit, you can join the elite ranks of sub-90 half marathoners.

So, lace up your shoes, set your sights high, and prepare to conquer the road ahead.

Remember, every step you take brings you one step closer to the summit – so don’t give up until you reach the top!

If you’ve ever spotted runners wearing sleek, form-fitting leggings or socks, you’ve probably wondered—are they just for style, or do they make a difference?

I used to think compression gear was just another trend. When I first tried compression pants, I wasn’t sold. They felt too tight and uncomfortable, and I figured they wouldn’t impact my running.

But, after using them consistently—especially for recovery after long runs—I realized there’s more to them than just the snug fit.

So, let’s break down everything you need to know about running in compression pants—why they work, how to choose the right pair, and the pros and cons I’ve experienced after wearing them.

What Are Compression Pants?

Let’s clarify what I mean by compression pants for running. These aren’t your average workout leggings. These are also made of a blend of spandex and polyester, designed to fit tightly around your legs, increasing blood flow and reducing muscle movement during your run.

While they’ve been used in medical settings to prevent issues like varicose veins, athletes quickly caught on to their benefits for performance and recovery.

Let me share with you the main perks of compression gear:

• Improve circulation: The tightness encourages blood flow back to your heart, boosting performance and recovery.
• Prevent muscle soreness: Reducing muscle movement help minimize post-run soreness.
• Keep muscles warm: This is key during colder runs—staying warm reduces the risk of injury.
• Provide joint stability: They offer extra support around your knees and hips, which can be beneficial for dealing with joint pain.

When I started using compression pants, I felt a noticeable improvement in how my legs felt, especially after longer runs. They helped reduce soreness and kept my muscles feeling supported.

I’d dare claim that compression pants can offer some real relief if you’re dealing with any lower body pain or stiffness (except for your feet).

Do Compression Leggings Work?

Now, I get it—this all sounds almost too good to be true.

So, let’s look at the science.

Studies published in the Medicine & Science in Sports & Exercise journal have shown that compression clothing can reduce muscle fatigue and improve performance in sports like running.

Another study from the Journal of Sports Science found that the elasticity of compression gear improved muscle control during running.

I hate to sound like a broken record but whenever I wear compression pants on long runs, I notice that my legs don’t feel as tired afterward. They aren’t a magic fix, but they help with muscle soreness and joint stability, especially deep into a training cycle.

Choosing the Right Compression Pants

Finding the right pair can make all the difference, and I’ve learned a lot from trial and error.

Fit is everything—you want them tight, but not so tight that they cut off your circulation. I remember my first pair—I thought I’d grabbed the wrong size because they felt so snug! But after a few wears, they molded perfectly to my body.

So, before you decide, ensure you’re familiar with the size charts.

You can also use online size guides (provided by most brands) to help you choose the right pair.

Compression pants are often available in shorter lengths: 7/8, capris, ½ length, and shorts.

Your next step?

Try a couple of different sizes and return those that do not suit your body shape.

Choose a length and thickness that suit the season. For example, full-length tights are a bad idea in the summer.

What’s more?

Wearing long socks with 7/8 tights will prevent overlapping.

But in the end, your choice will hinge on your personal preference and your sense of modesty.

Never used a pair of running pants before? Then, head to the nearest running store to try a few pairs.

The Right Materials

Regarding material, most compression leggings are made from a blend of polyester, spandex, or lycra. These materials are great for moisture-wicking and breathability, keeping you dry and comfortable during runs.

I’ve found that a polyester-spandex blend offers the best stretch and moisture management. Avoid anything with cotton, as it holds onto sweat, which can lead to chafing—lessons I’ve learned the hard way.

Some brands even offer compression pants made with merino wool for warmth in cold weather. I like these for winter trail runs because they keep my legs warm without overheating.

If you run early in the morning or late at night, consider pants with reflective details. Staying visible to cars and cyclists is crucial in low-light conditions. When I couldn’t find pants with reflective strips, I opted for brightly colored leggings to stand out.

Lastly, pockets might seem minor, but they’re a game-changer.

Pants with pockets sewn closer to the waistband tend to bounce less, which I’ve found to be more comfortable. I love having a small pocket for my key or phone during longer runs.

Price vs. Quality

Like most running gear, you get what you pay for. Compression leggings can range from $20 to $90+, and while it’s tempting to go for the cheapest option, I’d recommend investing in a higher-quality pair if you plan to use them regularly. After all, you get what you pay for at the end of the day.

I made the mistake of buying a budget pair early on, and while they worked fine for a few months, they started losing their tightness after several washes.

Now, I’m all about investing in higher-quality gear that will last. My more expensive pairs have held their shape and compression over multiple seasons, and they’re worth the investment.

Your Compression Gear Checklist

Here’s a quick checklist to help you find your perfect pair:

1. Try before you buy: Make sure to test the fit in-store if possible.
2. Check the material: Go for moisture-wicking fabrics like a polyester-spandex blend.
3. Find your fit: Tight enough for compression but not restrictive.
4. Consider the weather: Full-length for winter runs, shorter ones for summer.
5. Look for pockets and reflectivity: These small features make a big difference during long runs or low-light conditions.

Final Thoughts on Compression Pants

Compression pants aren’t a miracle fix but can enhance your running experience. They’ve earned their place in my running wardrobe, from improving recovery to providing extra joint support.

Compression gear is worth a try if you’re dealing with muscle fatigue and joint pain or want quicker recovery after long runs.

Just remember—finding the right pair for your body and needs is key. Don’t be afraid to try on a few pairs before deciding; invest in quality gear that will last. Compression pants have become a go-to, especially for longer runs or races requiring extra support.

If you’re curious about giving them a shot, lace up, pull on a pair, and see how they can take your running to the next level.

As a runner, you are constantly working to keep yourself fit and healthy. Running is a passion that requires a conscientious commitment, which is exactly the sort of thing that improves the quality and length of your life. As such, you may be wondering if there is life insurance geared specifically towards runners.

While you are unlikely to find insurance products designed for runners, being a runner can impact your life insurance. You can choose the best option from the types of life insurance available with your specific needs in mind. Your runner’s lifestyle may also impact your premium, if you choose life insurance that requires a medical examination.

Life insurance can be confusing for anyone. Here’s what you need to know about life insurance as a runner.

What type of runner are you?

Before getting into the ins-and-outs of life insurance itself, it is important to reflect on how the type of running you do impacts your body.

If you run a few miles every day and occasionally complete a half-marathon, your health is likely ideal for a life insurance medical. Your heart health is likely benefiting from all the cardio, and since you are not pushing your body to extremes, it is likely in great shape too.

If, however, you regularly run marathons (and practice running long distances between those marathons), you may have experienced some issues impacting your muscles, tissues, bones, etc. That being said, these issues are unlikely to raise your premiums, as they are not injuries that put you at a higher risk of untimely death.

The same cannot necessarily be said for trail runners. Life insurers ask about any dangerous hobbies. Depending on the types of trails you run, your hobby could be considered dangerous. In most cases, you won’t have to worry. Only if you are trail running on mountains where accidents happen or where the elements are particularly risky might this come into play.

What life insurance should you get?

The good news is that as a runner, you will probably benefit from a medical exam by getting lower premiums. There are plans which don’t require medicals, but if you’re confident about your health, there is no need to avoid an exam.

In terms of the type of life insurance itself, there are two main categories: term insurance and whole life insurance.

Term life insurance covers you for a specific period of time – usually around twenty years. Many people get term insurance when they are in the prime of their life. It will take care of their families while children are still in school, but will not benefit them in any way once the term ends. It is the cheaper type of life insurance.

Whole life insurance, on the other hand, covers you for the rest of your life. Rather than paying a premium so as to get a fixed payout in the event of death, your premiums contribute to the eventual payout. Whole life insurance is significantly more expensive, but is perfect for people building real wealth for their families.

Your choice of life insurance will have more to do with your career and ambitions than with your running lifestyle (unless running is your career, of course). Choose whatever makes most sense to you, but try to do so as soon as possible. The younger you are when you start a life insurance policy, the cheaper it will be.

Do you need life insurance?

As a runner, you may be healthier than most of your agemates. Your heart health may be exceptional. Do you really need life insurance if you are healthy?

Unfortunately, no one can control everything that happens to them. Even if you manage to keep your heart healthy, there are other illnesses which you might get. There is also the possibility that you will be in an accident or simply in the wrong place at the wrong time.

Waiting until you are diagnosed with an illness to get life insurance is unwise, as you may not be able to get cover at that point. Getting life insurance when you are young and healthy is the best decision. It will ensure that your family is taken care of, without you having to spend too much money every month.

When looking to run your best race, making sure not to slow down can mean the difference between achieving a P.R. or a DNF. After spending countless hours training, the last thing you want is to get beat in the final stretch of a race.

There are many highs and lows during a race, but fortunately, if you keep moving forward while following a sound strategy, you can run your best race.

If you often find yourself slowing down at the mid-point or end of the race, there are some measures and steps you can take right now before and during the event to have a stronger finish.

How to Avoid Slowing Down During A Running Race

Without further ado, here are a few guidelines to help avoid slowing down during a race.

Interval Training

Keeping a strong pace throughout a race requires a strong body and mind. Interval training is the best way to improve your physical and mental readiness and strength.

For this reason, make sure to include plenty of hard interval sessions in a running plan to improve your strength and mental resilience. This can help you feel tougher in the end.

You can also add a faster mile to your long runs at the race pace to improve your confidence and mental toughness.

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

Embrace The hills

Want to take your intervals to the next levels? Do them on hills, as these can make you stronger, increase your lactate threshold, and improve the running economy—all of which lead to stronger finishes.

Additional Resource – Here’s your guide to running pace

Practice Race Pace

Have a habit of going out too fast? Then you better get familiar with the consistent pace you need to reach your goal.

The best way to ensure you maintain your pace during a race is to practice that pace during training. After all, he who sweats more in training bleeds less in battle.

This is especially helpful if you tend to go too fast from the get-go—even when you know the pace needed to run to reach your goal.

After a few practice workouts, take a mental note of how it feels to run at that pace.

Remember as many cues and signals as possible to recognize that when you’re in a race.

Notice your breathing rate, how quickly your feet and arms move, your overall exertion level, etc.

Additional Resource – Here’s how to create a running program

Increase Your Strength

You not only need strong lungs to run your best. Your muscles are also key, especially as you near the final stretch of a race. This is when your muscles are exhausted but still need to work hard.

For this reason, do plenty of strength training, mobility work, and plyometric training.

Here’s a simple workout routine that incorporates resistance training and plyo exercises that you can do twice a week.

• 30 air squats
• 20 lunges
• Ten jumping lunges
• One-minute plank hold
• One minute high knees
• 30-push ups
• Ten burpees
• Ten squat jumps
• Ten pull-ups

Then repeat the cycle two to three times.

During The race

Now let’s look at some of the steps to take during the race.

Additional Resource – Virtual Races Guide

Start Slow

One of the most common mistakes runners make during a race is coming out too fast right out of the gate.

Depending on the race length, aim to give yourself the first 1-2 minutes, even the first few miles, and then force yourself to slow down. After that, you should be running slow enough to think you’re going too slow for a race.

Making this race mistake is easy because most feel strong at the start.

Keep in mind that you have a lot of adrenaline rushing through your body on race day, and everything may seem easy at first for that reason.

Instead, be conservative at the start and give yourself a few minutes (or miles, depending on the race) to force yourself to slow down. At the very least, pick a pace you know you can maintain for the entire race.

Additional Resource – Your Guide to fun runs

Do a Negative Split

Unless you’re racing a sprint distance—think 100m to 800m—you should aim to cover the race’s second half faster than the first half. Research has shown that performing negative splits is the best way to achieve P.R.

This is easier said than done, as most runners initially feel strong and confident. But you also have to realize that for every second you run too fast early on, you risk having it slow you down in the second half of the race.

That’s why you need to perform some of your training runs as a negative split, running the second half faster than the first. Getting your body used to start slower then finishing fast will train you to finish strong during a race.

Start by running your first mile at a comfortable pace, then keep tags on your time at the mile marker.

Additional Readings:

• Here’s your guide to obstacle race course training.
• How to prepare for your best running race
• Here’s how to prevent a DNF in a race
• Age grading explained
• How to warm up for a race

Curious about the importance of Magnesium for runners? Then you have come to the right place.

You can take many measures right now to ensure optimal muscle recovery, some of which involve consuming the right nutrients. That’s where Magnesium can help.

Although Magnesium doesn’t draw the same attention as other nutrients, it undoubtedly deserves the spotlight.

This is especially true if you want to improve your performance and recovery.

In this article, I’ll dive into the benefits of Magnesium for runners and how to get enough each day.

Sounds great?

Let’s get started.

What is Magnesium

Magnesium is one of the essential electrolytes in the human body, and healthy levels are key for the proper function of the heart and nervous system.

Let me explain more.

Magnesium is one the most important micronutrients in your body, where roughly 24 grams of the stuff is found.

About 50 percent of Magnesium is stored in your body and roughly the same in the intracellular space or inside the cell. About 1 percent of the total Magnesium is found in your blood.

This micronutrient is involved in roughly 300 biochemical reactions in your body and is vital for muscle function, energy production, heart health, insulin metabolism, protein synthesis, etc.

For these reasons—and some more—even the tiniest deficiency can impact your running performance and health.

Magnesium Deficient

Although magnesium is one of the most important nutrients in the body, deficiencies are pretty common, especially among runners and other endurance athletes.

Since magnesium is not found in high concentrations in vegetables and fruits, only a few people get enough of it.

Even though the daily allowance is only 420 mg a day for men and 320 mg for women, it’s a rate to have too much Magnesium in the body, so don’t worry about exceeding this level.

The Benefits of Magnesium For runners

So why should runners pay attention to their magnesium intake?

Many reasons. The fact is, Magnesium is likely one of THEE most important minerals in your body.

It’s needed for energy production, bone development, and muscle recovery. This micronutrient also protects you from oxidative damage, which is more likely a result of energy produced during training.

Again. Don’t take my word for it. Let’s check out some of the research.

• Research has found a strong link between increased magnesium intake and bone mineral density in endurance runners.
• Research published in the European Journal of Applied Physiology reported that one week of magnesium supplementation reduced muscle soreness after a 10K downhill trial run.
• Study out of Nutrients that looked at elite cyclists completing a 21-day event reported that supplementing with magnesium may have provided a protective layer against some of the muscle damage induced by hard training.

I can go on and on but you get the picture. But don’t get me wrong neither. I couldn’t find any strong proof that Magnesium helps improve endurance performance, but it may impact other variables such as muscle health and exercise recovery.

Additional resource – Running supplements for runners

Magnesium Deficiency Symptoms

Magnesium deficiencies are rampant. A survey has found that over 50 percent of adults were getting less than half of the recommended amount of Magnesium.

So how can you tell if you’re deficient in magnesium?

Simple. Check yourself for signs that you need more Magnesium. These include:

• Insomnia
• Frequent headaches
• Constipation
• Cramps
• Low energy
• Poor recovery following running
• Depression
• excessive fatigue
• Low bone density
• interrupted sleep
• inability to lose fat
• a weakened immune system
• fatal heart arrhythmias during intense exercise.

You may benefit from upping your magnesium levels if you’re experiencing a few or more of these symptoms.

Deficiencies are Common

Research suggests that about 48 percent of the United States population appears to fall short of satisfying their magnesium needs through their diet alone.

Long-distance runners are especially prone to magnesium shortages because much of it is lost in sweat—usually roughly 2 to 12 mg per liter of sweat. Thus, the more you sweat, the more Magnesium you shed.

How Much Magnesium do you Need?

The recommended daily allowance for Magnesium is around 320 to 420 for adults depending on age, gender, and other variables.

How do you Test For Magnesium

Since only 1 percent of Magnesium is found in the blood, it doesn’t show up well on most blood tests since most of the nutrient is stored in your muscles and bones. For this reason, checking how you feel and your food intake is a better way to measure your needs.

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

How To Calculate Your Needs

As a general guideline, you might need 3 to 4 mg of Magnesium per pound of body weight. So, for example, a 180-pound runner would need around  540 to 720 mg per day.

You should also keep in mind magnesium needs increase as you age, especially after 30, due to bone loss.

What’s more?

Runners, and athletes in general, may need up to 10 to 20 percent more.

How To Improve Your Levels

Before you order supplements, try to boost the amount of magnesium-rich foods in your diet. Shoot for around 300mg to 400mg daily, including plenty of leafy greens in your diet. Keep in mind that the RDA for an adult is around 300 mg to 400 mg daily.

The best food sources of magnesium include green leafy vegetables, unrefined whole grains, nuts, dark chocolate, and seeds, especially pumpkin seeds and sunflower seeds, lentils, beans, peas, and soy.

Let’s check the amount in one 100-gram serving.

Fruits & veggies

• Kale: 88mg
• Green peas: 33mg
• Avocados: 29mg
• Spinach; 79mg

Legumes

• Lentils: 36mg
• Raw pinto beans: 176mg

Soy products

• Soybeans: 280mg
• Tofu: 60mg

Seeds

• Pumpkin seeds: 590mg
• Sesame seeds: 350mg
• Sunflower seeds: 325mg

Nuts

• Brazil nuts: 350mg
• Cashew nuts: 250mg
• Peanuts :160mg
• Walnuts: 150mg

How To Supplement With Magnesium

Although most people choose to supplement with a pill, when it comes to Magnesium, in some cases, the digestive system may fall short of absorbing nutrients efficiently.

To sidestep this, consider taking skin-absorbed supplements. These are often available in forms like oils, body butter, and flakes that you can add to your bath.

What’s more?

A post-workout magnesium bath is a fantastic way to help release tight muscles and soothe the mind.

Additional resource – What to eat after running at night

Do you need a Magnesium Supplement

Like any other micronutrient, magnesium is also consumed in supplemental form, especially if you cannot meet your required daily intake through diet alone.

Although supplements may have much to offer to those already magnesium-deficient, research has yet to confirm that supplementing with magnesium can consistently improve athletic performance in those with adequate levels.

Additional resource – Best sources of electrolytes for runners

Magnesium For Runners – The Conclusion

There you have it!  If you’re curious about the importance of magnesium for runners, then today’s post should set you off on the right path. The rest is just details.

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

In meantime thank you for stopping by.

Plantar fasciitis is one of the most common causes of heel pain, especially among runners. Stretching and strength training are some of the best ways to prevent it, but you may consider getting proper running shoes that help soothe the pain.

Although improper running shoes aren’t always a cause of plantar fasciitis, proper footwear can help soothe and prevent plantar fascia pain.

So what should you look for when it comes to running shoes for plantar fasciitis? That’s where today’s post comes in handy.

In this article, I’ll share a few simple guidelines to keep in mind next time you go running shoe shopping when you have a history—or are dealing with—plantar fasciitis.

What is Plantar Fasciitis?

One of the most common causes of heel pain in runners is what’s known as plantar fasciitis, which is an inflammation of the plantar fascia and can cause discomfort and distress.

The plantar fascia is the rubber band-like structure on the bottom of the feet. It attaches your heel bone to the front of your foot, extending from the base of the toes and connecting to the heel bone.

The Symptoms

If you have suffered from plantar fasciitis, then you’re familiar with the sharp pain and how it can not only compromise your running plan but disrupt your daily life.

In severe cases, the pain can make it almost impossible to bear weight—let alone—exercise on the injured foot.

The telling sign of plantar fasciitis is stabbing pain in the bottom of the foot, especially upon getting out of bed in the morning or after standing for extended periods. It’s common to feel pain after training, not during the exercise.

How To Treat it 

The most common way to treat bouts of plantar fasciitis is to take enough rest. In most cases, it usually resolves on there within a few weeks. To speed up recovery, feel free to apply cold therapy and take anti-inflammatory meds.

If you don’t want to stop training, reduce your mileage and avoid any movements that worsen your pain. However, taking a long sabbatical from running isn’t the solution, especially if you’re prone to plantar fasciitis.

The Many ways of Prevention

There are many measures you can take right now to help protect yourself from plantar fasciitis—one of these lies in picking the right footwear.

Don’t get me wrong. Although proper running shoes are key for preventing running pains, new kicks won’t fully cure your plantar fasciitis. This is especially the case when there’s something wrong with your foot posture, foot, and calf muscles.

For this reason, I’d recommend that you consult with a physician to get at the root cause of your foot problems and learn more about the proper footwear and posture that support your foot type and gait style.

Additional resource – your guide to running with metatarsalgia

The Best Running Shoes For Plantar Fasciitis 

Although there’s no such thing as plantar fasciitis shoes, a few things to look for when choosing a new pair. By choosing the right pair, you’ll help keep your

Let’s dive in.

Go With Running Shoes

The golden rule of choosing running shoes is to run in shoes specifically designed for running. You cannot play tennis in your walking shoes, nor should you expect to be able to run in your basketball shoes. It doesn’t work that way. (Here’s how to break in new running shoes.)

Non-running footwear isn’t designed with the support and cushioning you need for your muscles and joints while logging the mile, which is a high-impact exercise per excellence.

You should also consider what type of terrain you’re running on. There are three main categories to choose from road, trail, or track. Then, run in specific shoes designed for the specific terrain. It might seem like overkill, but you can’t go wrong on this.

Additional Resource – Here’s a list of the best running shoe brands.

Choose Neutral Shoes

The ideal shoes for dealing with plantar fasciitis are shoes that keep your foot position neutral. For example, some runners have a high arch and tend to underpronate, whereas others have flat feet and are overpronators.

Additional resource – How to recycle running shoes

Arch Support

Since plantar fascia impacts the arch, popper arch support should be one of the first things to look for in any shoe. In most cases, running shoes have a proper arch, and heel support can help with plantar fasciitis.

What’s more?

If you have flat feet, go for shoes with strong arch support. This may help soothe the pain that flat feet can cause.

Additional Resource – Here’s your guide to running shoes for flat feet.

A Reasonable Heel-Toe Drop

A good running shoe for plantar fasciitis should have a relatively raised heel. This means that your heel should rest a little higher than your toes.

Why does this help?

Having sue drop height may help take undue pressure off both your arch and the Achilles tendon. However, since your Achilles tendon is attached to the heel bone, extra stress triggered by it can also impact your plantar fascia.

The higher the heel, the more pressure is put on the front of the foot. Again, this may lead to pain down the line. On the other hand, going completely flat can also stress the arch and heel.

Just keep in mind that having too much heel drop can be risky.

As a rough guideline, a proper heel heigh-hoed be around a quarter to half an inch.

Additional Reading  – Your guide to the heel to toe drop.

Mid Foot Cushion

Changing your running gait and foot mechanics is a long and challenging process. However, if you’re dealing with any heel pain caused by plantar fasciitis, limiting heel impact can help bring some relief to what’s ailing you.

Overall, midsole cushioning can help reduce the impact on the heel during your running gait.

Additional resource – How to clean running shoes

Running Shoes To Avoid

Overall, avoid running shoes that are too tight or restrictive. These may hinder your foot’s ability to move naturally, and you don’t want that.

These shoes also put more pressure on your foot which may make your plantar fasciitis—or any other Lowe leg injury—worse. You don’t want that, do you?

What’s more.?

You should also avoid minimal running shoes with minimal stability. Examples line Vibram Five-fingers and any other minimalist type of shoe.

You should also avoid shoes with little to no cushioning, arch support, or heel support to reduce the impact on the ground.

Additional Resources

Guide to the different types of running shoes

Guide to insoles for running shoes

Running Shoes Vs. Cross Trainers

Your guide to running belts

Feeling dizzy and exhausted while running? Then you might be logging the miles dehydrated.

Here’s the truth. Dehydration can impact your running performance and health like nothing else. All runners need to pay attention, regardless of age or fitness level.

Here’s the full guide to hydrations, warning signs, and why runners need to be proactive about what and how much they’re drinking.

Sounds exciting?

Let’s get started.

What is Dehydration

Dehydration happens when you lose your more fluids, usually via sweating, than the amount you take in. You’re technically dehydrated when you lose more than two percent of your body weight in fluids.

This, in turn, zaps your body out of the water and fluids needed to perform its normal functions.

And athletic performance is no exception, as losing two percent of body weight in fluids may lead to a 4 to 6 percent drop in running performance. Not cool at all.

Of course, don’t take my word for it. The American College of Sports Medicine reported that dehydration of around two percent of body weight hinders aerobic performance in mild to hot weather.

In fact, the higher the levels of dehydration, the worse the exercise performance.

Therefore, if you’re serious about running your best, make it a goal to start your run/race well hydrated, and then keep your fluid levels throughout the run and replenish them afterward. Nothing complicated.

The Causes of Dehydration in Runners

Technically speaking, dehydration while running can be blamed on various factors.

These include

• Sweating and heavy breathing, or respiratory losses
• Energy burning as measured from indirect calorimetry measurement, or substrate oxidation
• Lack of water availability in the bladder
• Water oxidation

Combined, these variables can lead to a loss in body fluids that sets the stage for dehydration, especially over time and/or when the fluids are not replaced.

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

Why Hydration Matters

Whenever you run or exert your body in any way, you sweat. This triggers a chain of reactions that leads to reduced running performance, especially if you fail to replace your body fluids as soon as possible.

Few things can compromise your running performance faster than dehydration as a runner. Drinking enough water is key for protecting against heat-related conditions, such as heat stroke, which can have dire consequences.

What’s more?

Dehydration can slow you down. This research has found that even a small decrease in hydration can impair athletic performance.

When you sweat, several things take place.

• Your blood volume reduces, limiting the amount of blood returning to your heart.
• The amount of blood your heart pumps declines
• Your working muscles will receive less oxygen-rich blood
• Your body will aerobically produce less energy
• You’ll be forced to slow down.

That’s not a pretty picture, right?

Additional Resource – Why Do I sweat too much while running?

Here are the signs of dehydration.

• Thirst
• Dry mouth
• Feeling sluggish or lethargic
• Dry eyes
• Dizziness when running

As dehydration gets worse, the symptom will become much more severe, including:

• Muscle cramps
• Heavy legs
• Intense headaches
• Nausea and confusion
• Gi distress
• Extreme fatigue
• Stopping to sweat altogether
• Sharp decrease in running performance and output
• Dark urine with less volume

Ignore these, and hydrastine can rapidly cause heat exhaustion or heat stroke, resulting in hypovolemic shock and eventually death.

Additional resource – How to prevent nausea when running

Stats on Dehydration

Think you’re already drinking plenty of water, think again.

Research has reported that over 75 percent of Americans are walking around dehydrated.

If you happen to be one of the dehydrated ones—and you’re a runner—logging the miles may mean putting yourself at risk.

Any sliver limning?

Research has reported that following a thorough hydration plan during exercise, when compared to drinking only when thirsty, improves endurance performance, and it will help you ward off some of the nasty symptoms below.

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

Additional Resource – What’s the best temperature for running?

Drink Water

The best way to prevent dehydration is, of course, to drink enough water all day long—and not just around your workouts. This means having frequent glasses throughout the day instead of chugging larger amounts in one go

The problem with drinking too much water within a short time is that it will force the kidneys to flush it. This, in turn, leads to frequent bathroom breaks. And you don’t want that.

What’s more?

When you chug in too much water, you’re also diluting your body’s sodium balance, increasing your risk of hyponatremia during your run. Hyponatremia is as bad as dehydration.

As a general rule, aim to drink roughly 2-3 mL per pound of body weight three hours before a workout.

If you’re running for a long time and/or exercising in the heat, consider adding a sport or energy drink to help restore carbs and electrolytes.

Timing also matters. Let me explain.

Before Runs

Start your runs well hydrated. Overall, I’d recommend drinking 16 to 20 ounces of fluids two to three hours before running and another 8 ounces 20 to 30 minutes before starting your session.

Additional reference – Stop peeing when running

During Running

You might not need to drink on the run for a session lasting less than an hour that invokes moderate effort.

Instead of pouring water over your head, drink it. Drinking cools you from the inside out.

As a rough guideline, take 4 to 6 ounces of water every 15 to 20 minutes during your long runs—or any run exceeding one hour.

Running a long distance? Consider sports drinks with 4-6 percent carbs to replace lost carbs and electrolytes.

After Running

To replace your fluid losses after a run, drink 16 to 24 ounces—roughly two to three cups—of fluid for every pound of bodyweight lost during training.

You should also keep track of your fluid intake, thirst, urine color, sweat loss, and bodyweight changes. And remember that it’s more efficient to drink tiny amounts of water throughout the day rather than a lot all at once.

Keep Track

Drinking water helps you stay well hydrated, but keeping track of your hydration levels ensures you are actually taking in enough fluid or too much.

The easiest way to keep tabs on your hydration is to check your urine. If it’s lemonade or straw color, you’re well hydrated. But if the urine is dark and yellow—think apple juice color—you need more fluids.

Another reliable way to monitor your hydrating is by measuring your sweat rate. This is especially helpful following a long run in which you’re pretty sure you have lost a lot of body fluids.

You can do this by taking your pre-run bodyweight and deducting your post-run bodyweight, recorded in an ounce. The number you get is the amount of fluid burned during training.

The test is simple. Weigh yourself before and after running. Ideally, you should weigh roughly the same.

But if you noticed that you’d lost more than a few pounds, then you’re likely not drinking enough water.

Only shed one to two percent of body weight? Then you’re likely in the hydration sweet spot. But losing more than two percent of your body weight means you need more hydration during your long runs.

Additional resource – What’s the best temperature for running

How much?

As far as I can tell, there’s no one-size-fits-all hydration rule for runners since everyone has a different body weight, sweat rate, training level, exercise effort, speed, etc.

However, most experts drink about 16 to 24 ounces of fluid for every pound lost, then plan to boost your fluid intake the next time you run.

In other words, if you shed more than two to three percent of your body weight during a workout, drink around 1.5 liters of fluid for each kilogram of lost body weight.

I’d also recommend eating something—think of a snack that contains some carbs and protein—to help kick off the recovery process.

Remember that it’s not easy to maintain your body weight during a long run, especially during the summer, so don’t feel alarmed if you lose more than a few pounds following a long run.

Additional resource – Ice bath for runners

Curious about the benefits of CBD for runners?

Then you have come to the right place.

Here’s the truth.

CBD oil isn’t just another sneaky way to use marijuana.  In fact, the stuff is an effective tool for enhancing recovery and improving performance. That’s why it has gathered a lot of steam over the last few years.

What’s more?

You may have noticed that CBD has been infused and added to almost everything from toothpicks to bath bombs and coffee.

So it is worth it? That’s where this article comes in handy.

In this post, I’ll explain some of the mechanisms behind CBD oil, and that includes:

• What is CBD oil
• How does CBD work
• The benefits of CBD for runners
• How to start using it as a part of your training
• And so much more

Keep on reading for the answers.

What Is CBD Oil

CBD or Cannabidiol oil is one of more than 100 compounds derived from cannabis but don’t let that scare you off – using the stuff won’t make you high. Found specifically in the stalk and seeds of the cannabis plant, CBD is a natural concentrate that packs in less than 0.3 percent THC, or the psychoactive element in cannabis..

It’s also a compound has been praised for its healing powers without getting you high. . This, in turn, makes CBD oil helpful among athletes and people from all walks of life.

The Human Body And CBD

Don’t let the fact that CBD is extracted from cannabis scare you off.

Here’s the plot twist.

Your body produces some cannabinoids already.

The human body has an endocannabinoid system (ECS), which consists of a complex control nerve center that regulates many of the key bodily processes, including metabolism, appetite, stress, sleep, and immune function.

It’s, in essence, a system that manages your body’s homeostasis.

The endocannabinoid system impacts your body’s responses to inflammation, pain, stress, mood, sleep, and metabolism.

Here’s how it works.

By interacting with the receptors within the ECS (CB1 and CB2), CBD oil can influence your brain’s and body’s response to a number of things. This, in turn, is believed to help in soothing different symptoms associated with fatigue, anxiety, and stress.

For this reason, some research has pointed out that CB may support your body in keeping a balanced, healthy state which is key for a successful and quick recovery.

Will CBD Oil Make You High

If the reason you’re interested in CBD oil boils down to getting “high,” you’ll be disappointed.  A lot of people assume that CBD triggers the same effects as marijuana since both naturally occur in the same plant.

But, That’s not the whole story. CBD alone is a non-intoxicating drug that won’t cause a high.

What’s more?

CBC can also be extracted from the hemp plant, which has no psychoactive effects. That’s why only hemp-derived CBD is available legally in many states.  For instance, Pennsylvania Cannabis laws allow CBD oil products as long as they meet certain parameters. By law, these products pack in no more than 0.3 percent THC, which isn’t enough to trigger any psychoactive symptoms.

But overall, though CBD won’t make you high, it does alter consciousness in some way. So you may experience less pain and feel mellow and at ease.

Additional resource – Learn more about CBN  here.

Will CBD Show Up During A Drug Test

In most cases, CBD alone shouldn’t trigger any drug test.

However, some Cannabidiol oil products may contain some trace amounts of THC or tetrahydrocannabinol, the intoxicating ingredient shown on drug tests.

To err on the side of caution, if you’re about to get drug tested, consider avoiding CBD products altogether.

If you want to avoid THC, use broad-spectrum products or isolate varieties. These, by definition, should be THC-free.

The benefits For Runners – The Research

Although you can find a lot of anecdotal evidence on the internet regarding the many benefits, CBD oils offer, most scientific proof suggests that it may help reduce inflammation and pain. For this reason, CBD oil is a great option for any post-run soreness or pain.

Of course, don’t take my word for it. Research that looked into arthritis rates reported that it drastically reduced joint swelling and pain markers, missing the side effect of drugs.

Let’s check some of the acclaimed benefits.

One example is a 2016 research on arthritis raters that reported that it drastically reduced joint swelling and pain, minus the side effect of other drugs. Of course, this is just one study, but I’ve found plenty of other research papers that reached similar conclusions.

These include:

• Research I
• Research II
• Research III
• Research IV
• Research V

Despite the many promising benefits, research is still scarce due to the legal challenges surrounding the supplement. As a result, even vital factors such as delivery and optimal dosage are still being assessed.

But overall, my hopes are still up, and I’m pretty confident we will see a lot more research conducted on the subject. So it’s just a matter of time.

Ways To Consume CBD

CBD oils come in many forms, some of which you can blend in smoothies or drop onto your tongue. In fact, thanks to the rise in popularity, CBD oils have been added to virtually everything, from carb drinks, protein shake, gummies, chewing gums, and even chocolates.

But is there an efficient way to take in CBD OIL?

As far as I can, most experts recommend taking CBD oil with a meal, possibly one high in unsaturated fats—think cheese and nuts. This is believed that it allows for better first-fast metabolism, the speed at which your body can absorb the active elements in CBD oil.

Additional resource – Sore quads after running

Does CBD Help Runner’s Knee

Runner’s knee is often caused by inflamed tissues around the patella—or the kneecap.

Since CBD acts like a natural pain reliever, it may target specific issues to help you speed up recovery and return to training. Using it regularly helps soothe your aching muscles during a hard run and assists in a swift return to full fitness and peak performance.

Just keep in mind that CBD isn’t the answer to all of your knee pain prayers. Instead, consider a temporary relief measure, as any serious injuries will need to be looked at by a doctor.

Remember that running is a high-impact sport that takes a toll on your muscles and joints. That’s why you’re better off managing your training load wisely and getting the right help from a certified physician in cases of chronic pain.

I cannot stress that enough.

CBD for Shin Splints

Again, the answer is yes, as it can help reduce inflammation and allow your muscles to relax.

The same can be said about other overuse running injuries such as plantar fasciitis, ITBS, etc.

Additional resource – Running shoes for plantar fasciitis

Tips For Using CBD Oils For Runners

Here are a few guidelines to help you get the most out of CBD.

Enjoy

Consistency

For CBD to take effect, you’ll need to use it regularly. It’s not an overnight thing to be used only once; magically, all things improve.

Just like anything else, results take time, and outcomes may vary from one person to the other.

Sublingual Drops

Taking under the tongue is a fantastic way of helping soothe total body inflammation, bring pain relief, ease the mood, and so much more.

Just make sure when you’re doing sublingual drops to let the oil get absorbed in your mouth instead of swallowing it.

Try Creams

Dealing with a specific area of pain? Then consider trying CBD creams, as they work well for localized areas of pain.

Lotions are also a great alternative to sublingual drops since the oil can be absorbed through the skin, too.

When it To take

As far as I can tell, there’s no universal answer as it depends on the individual and how they react to CBD oil. It’s a trial and error thing. No way around that.

For some folks, CBD oils may cause alertness. Thus, they prefer to have it first thing in the morning or during the afternoon to ward off the post-lunch energy crash.

Whereas others report feeling a calming and relaxing effect, therefore, prefer to have it at night or closer to bedtime.

But overall…

Most experts recommend taking CBD at night as it works well, helping you relax and sleep well.

As you already know, sleep is vital to good health and exercise recovery, so this can help with that while also soothing any inflammation or pain you might be dealing with at the moment.

Check The Law

Although the use of CBD has zero to few health risks, the stuff is still illegal in some areas of the U.S. (and around the world)since it’s derived from cannabis.

Do your due diligence.

Additional resource – Common running injuries

Not a Magical Pill

Contrary to some CBD product ads, the stuff is no magic pill.

Just like it’s bad to rely heavily on pharmaceuticals to manage everyday pain, turning to CBD to soothe pain shouldn’t be considered a cure.

Sure, it may help soothe some pain, but it won’t cure a stress fracture or an ankle sprain.

As a runner, you’ll have to scale back your training—or stop altogether—to recover from an injury. Trying to drown chronic pain in CBD oil is a recipe for disaster. And you don’t want that.

Check With The Source

Like any other over-the-counter medicine, pay attention to what and where you buy your CBD. Avoid products you find for sale in gas stations or places like that.

Instead, choose an athletic-friendly, high-quality one that delivers a pure product so you can prevent accidentally dosing yourself with harmful chemicals.

Conclusion  – Is CBD Good For Runners

CBD can be a great option for runners thanks to its pain-soothing effects.

Soothing inflammation can also be a fantastic way for a runner to improve recovery post-workout.

And since it’s all-natural, you won’t have to worry about it negatively impacting your body as many synthetic anti-inflammatories can.

Looking for advice on how to transition to zero drop running shoes?

Then you have come to the right place.

Zero-drop running shoes have grown in popularity over the past few years.  In fact, a number of experts and runners claim that zero-drop shoes are the ONLY footwear for runners.

Their argument?

Zero-drop shoes, in theory, allow the feet to function naturally, which might be conducive to better running performance.

But is there any science backing this up? Or it’s just anecdotal evidence?

Here’s the truth.

Running in zero-drop footwear has a lot to offer, but you need to know why you’re doing it and what to expect.

In this article, I’ll explain what zero-drop footwear means and figure out if it’s right for you. More specifically, I’ll explaining the following:

• What are Zero-Drop Running Shoes
• The meaning of zero-drop
• How do zero-drop shoes compared to other types of footwear
• The pros and cons of zero-drop shoes
• How to choose the best pair
• How to transition into zero-drop running shoes
• And so much more

What is Zero Drop Running Shoes?

A drop in footwear refers to the difference in thickness of the sole under the toes compared to under the heel. In other words, it’s the height difference between the heel and toes of a shoe.

Therefore, the term “zero-drop” technically means no drop from heel to toe.

Let me explain more.

Drop-zero shoes are minimal footwear with little to no cushioning, leaving your feet lying entirely flat on the shoe’s surface.

Technically, zero-drop shoes feature toes and heels of the same distance off the ground, which keeps the ball and heel of your foot at the same level. This, in turn, puts the feet in the exact position as if you were walking around bare feet.

This, in theory, may allow the shoe to better mimic how the foot would naturally move and function if barefoot.

Most casual and running shoes have some degree of drop. The typical shoe may have a drop of roughly 6 and 12 millimeters. Thanks to this difference, the heel is elevated by the amount of drop indicated.

What’s more?

Zero drop footwear provides plenty of space for your toes to spread out, is flexible enough to allow your feet to move naturally, and is flat for good alignment.

Additional Resource – Here’s how to break in new running shoes.

Measuring The Drop

The main thing measured in a heel-to-drop is the difference between the heel and forefoot height in a shoe.

For example, if your running shoes have 12 mm of material under the toes and 18 mm under the heel, then the difference between the two is 6 mm, and that’s the heel-to-drop.

But when it comes to zero-drop shoes, as the name implies, the forefoot and the heel are in a level position, emulating the natural barefoot position on level surfaces.

Additional Reading  – Your guide to the heel to toe drop.

Zero-Drop VS. Minimalist shoes

Are zero-drop shoes the same as minimalist shoes? That’s a good question.

Although it’s a common myth, zero-drop and minimalist shoes aren’t synonymous.

For starters, zero-drop shoes have 0mm of drop, meaning no heel elevation. In most cases, a minimalist shoe drop may typically range between 0-6mm but can be as high as 8mm.

What’s more?

Minimalist footwear is also designed with limited cushioning and arch support, whereas zero-drop shoes, by standard, have minimal to no cushioning.

It’s one of those typical “a square is a rectangle, but a rectangle is not always a square” scenarios. In other words, although zero-drop shoes belong to the minimalist shoe category, not all minimalist shoes are technically zero drops.

Additional resource – Here’s the full guide to running shoe anatomy.

How To Zero Drop Shoes Are Different From Regular Running Shoes

Compared to standard road running shoes, zero-drop footwear has drastic differences in structure, weight, and overall design.

While standard running shoes with heel and arch support are designed to keep the heel and ball of the foot at different levels, zero-drop footwear tries to simulate the natural barefoot position, in which the arch, heel, and ball of the foot are all at the same height.

What’s more?

Zero drop footwear is also more flexible than standard shoes because they imitate the foot’s natural movement when barefoot; however, standard shoes are stiffer.

Shoe weight is another differentiating factor. Zero-drop shoes are lighter since they’re made from less material and don’t require extra cushioning.

Standard running shoes can be heavier thanks to the wide midsole, cushioning, and materials.

I can go on and on, but it’s not rocket science. One look, and you can easily differentiate between the classic standard shoe and a zero-drop shoe.

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

The Benefits Of Zero-Drop Running Shoes

The primary benefit of running in zero-drop shoes is keeping your foot in a natural position. This, in theory, encourages less reliance on the shoe and more reliance on the muscles of the feet and legs.

In other words, your body will depend less on footwear to perform movement functions. This may help enhance body posture, stride, and performance.

In short, according to zero-drop running shoe enthusiasts, some of the main benefits include:

• More reliance on muscles instead of footwear
• Improved alignment and posture
• Improved mobility
• The improved natural function of the foot
• Build strength in the foot and leg muscles
• Reduce injury risk

Additional resource – How to measure foot size for running shoes

The Downsides of Zero-Drop 

Just like anything else, zero-drop running shoes aren’t without downsides.

For starters, zero-drop shoes can put a lot of pressure on the calf muscles. That’s why if you rush into these shoes, the extra load can take a toll on your calf muscle and tendons.

Secondly, be careful if you hit the trails often. Since zero-drop shoes have a thin sole, you’ll be more prone to hurting the bottom of your feet and coming down with bunions and/or calluses.

Have a history of Achilles pain? Shoes with a higher drop help. You’ll also need more arch support if you’ve flat feet. There’s a reason podiatrists advise against going barefoot all day long on hard surfaces. This may force the arch to collapse, causing all sorts of issues.

Don’t get me wrong. Zero-drop is running shoes aren’t inherently bad for your feet, but if you have a history of foot pain or have a less fat pad in your feet, barefoot shoes can increase pain.

In conclusion, I won’t recommend zero-drop shoes if you have:

• A history of ankle sprains/pain
• A history of Achilles tendonitis
• A history of plantar fasciitis
• Bunions

Additional resource – How to clean running shoes

Transitioning into Zero-Drop Running Shoes

Zero-drop is running shoes aren’t for everyone. The shoes are designed for runners who have been around the running block for a while and know what they’re doing.

So if that doesn’t describe you, I’d recommend a pair of shoes that provide more cushioning and structural support.

Next, once you decide to dip your toes in barefoot running, make sure to ease into the transition so your body can gradually adjust to the new style.

Additional resource – How to recycle running shoes

Switching from a standard shoe to a zero-drop shoe is a big change, and it will put extra pressure on your muscles, especially your calves. Try to rush this process, and zero-drop shoes will cause more harm than good, and you don’t want that. Right?

How long the transition will take depends on the person. Each runner has its own running style and physiology.

Here are a few tips to help you make a smooth and pain-free transition:

• Use your new shoes during a short, easy run once a week at the start.
• Jump back and forth between your new shoes and old shoes every other day
• Wear your new shoes for several days in a row; slowing down as needed
• Consider using your new shoes for your warm-up miles during a tempo run, then change into the shoes you’re used to.
• Gradually add in more days with your zero-drop shoes
• Work your new shoes slowly until you really feel comfortable running in them.

Additional Resource – Here’s your guide to running shoes for flat feet.

Pay attention to Your Body

Expect some degree of calf soreness and lower leg pain when you go right to zero-drop footwear, especially if you’ve been using supportive, heavy shoes for a long time. Your muscles will need to adapt, and this doesn’t happen overnight.

Your ankle, feet, and calves are likely to feel sore during the early weeks of the transition from your old shoes.

In most cases, it can take up to four to six weeks to make a full transition. So be patient. It’s not something that happens overnight.

Remember that you can also wear zero-drop shoes during any activity, from running to cross-training to buying groceries and walking the dog.

Once you’re ready to make the switch, I’d suggest that you start out with a pair of shoes that feature a 2 to 4mm drop before moving into standard zero-drop shoes. Give your feet time to adjust.

Additional Resources:

• Here’s how to dry running shoes.
• Running shoes for plantar fasciitis
• Running with bunions guide

How To Transition To Zero-Drop Running Shoes – The Conclusion

There you have it

If zero-drop running shoes have picked your interest, then today’s post should get you started on the right foot. The rest is just details.

Thank you for dropping by.

Keep running strong.

David.

Interested in keto marathon training? You’re in the right place.

Marathon runners have been told for decades that carbohydrates are integral to their training routines. Carbs provide energy and give you long-burning sustenance while you’re logging the miles for hours.

What’s not to like, really!

But, over the past few years, the keto diet has exploded in popularity, and easy to see why.

Science has reported that going low-carb and high-fat can help change body composition, improve mental function, increase energy levels, etc.

However, adopting the keto lifestyle can be tricky if you’re training for a marathon.

In fact, the low-carb, high-fat nutrition plan is often looked down on by endurance runners, coaches, and sports nutritionists. For that reason, it’s not always easy to find trustworthy information about how to train for a marathon while doing keto.

Fret no more. Today I got you covered.

In this article, I’m going to share with you some advice on adopting the ketogenic diet as a long-distance runner. I’ll also share tips on making the most out of your keto diet while training for a marathon.

Running On Keto – Can You Do it?

The short answer is yes. Over time your body will adapt. But the long answer is multifaceted. How long will the keto-adaptation take? Will you be able to run at the same level pre-keto? Etc.

To get at the bottom of this, let’s explain what’s the deal with the whole ketogenic lifestyle as well as present forward some arguments for going keto during endurance training.

What’s The Ketogenic Diet

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

But it’s not as simple as it sounds.

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

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

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

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

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

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

Check the complete list here.

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

Additional resource – What to eat after a night run

Note – Ketosis Is Not Created Equal

Keep in mind that everyone’s body works differently.

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

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

What Should I Eat On The Keto Diet?

That’s probably one of the most common questions posed by beginners who want to try the keto diet.

It’s simple.

Stock your kitchen with everything you need to reach keto success.

Leave nothing to chance.

Here’s a sample list of keto-friendly foods:

• Fats and oils, including butter, olive oil, sesame oil, almond oil, and flaxseed oil.
• Dairy products such as sour cheese, sour cream, heavy cream, and Greek yogurt.
• Eggs and lots of eggs.
• Meat, especially chicken, beef, goat, and veal.
• Fish, including trout, salmon, sardines, catfish, and tuna.
• Nuts and seeds like walnuts, almonds, pumpkin, sunflower and sesame seeds.
• Some fruits such as avocadoes, strawberries, and raspberries.

Here’s what you need to avoid on the keto diet

• Grains and starches, including wheat, corn, oats, and rye.
• Processed foods. If it has carrageenan, don’t eat it.
• Sugary foods and drinks
• Low-fat products such as drinks, glute, diet soda, etc.
• Fruits
• Root vegetables
• Beans and legume
• Alcohol
• Anything else that has sugar

Additional resource – Best supplements for runners

The Pros and Cons of The Keto Diet For Runners

Like any other nutrition plan, the keto diet has many pros and cons.

Let’s discuss some of them.

Improved Sleep

Once you reach ketosis, you’ll find yourself falling asleep fast every night and waking up feeling refreshed. You’ll also experience less drowsiness throughout the day, especially during the post-lunch slump.

Improved Body Composition

Research has found that people who get on the keto diet start burning any excess fat fairly quickly, improving their body composition.

For example, this research reported that working out while on keto can boost weight loss from stores without affecting lean muscle mass.

Other than weight loss, the keto diet can help:

• Improving digestion
• Improving mental function
• Lowering the glycemic index
• Lowering the risk of heart diseases, some cancers, and epilepsy
• And so much more.

Additional resource – Running with diabetes

The Downsides

Of course, the keto diet isn’t without any cons. Some of these include:

Poor Performance

During the early weeks of the keto diet, your performance will crash and will crash hard.

This is especially the case if this is your first time on the keto diet.

So don’t expect to break any new records or run your longest distance even when you’re in ketosis for the first time.

Keto Adaptation Takes Time

I hate to sound like a broken record, but becoming fully fat-adapted doesn’t happen overnight.

Sure, reaching the state of ketosis may only take a few days, but ketosis and fat-adapted are not the same.

So expect to be moving around with low energy for weeks before you’re back to full power. Complete fat-adaptation may take up months, during which your body burns fat much more efficiently than it does carts.

Additional Guide – What’s The Fastest Marathon Time?

No Guaranteed Benefits

I strongly believe in the keto diet, but I’m also well aware that nothing guarantees results.

The scientific community is yet far from reaching a consensus on the impact of a keto diet.

As far as I can tell, most of the experiments performed are relatively small scale and inconclusive.

Marathon Training Fueling Needs

Adopting the ketogenic lifestyle means no grains, sugar, starches, loaves of bread, and the sort. This must be triggering all sorts of alarms if you’ve been around the long-distance running block for a while.

After all, aren’t carbs the main energy source on the run?

Most experts recommend that regular marathon runners consume around 400 to 600 grams of carbs daily. That’s over 20 times more than the recommended carb intake on the ketogenic diet.

The truth is a little bit more complicated.

According to my experience, as well as plenty of anecdotal evidence, once you’ve fully fat-adapted, you’ll be running on fat almost as efficiently as on carbs, especially during low to mild intensity training.

Let me explain more.

Additional resource – Before you sign up for a marathon

Keto Adaptation

Although most marathon training relies on carbohydrates as a source of fueling, runners who have been on the keto diet for a while find themselves fat-adapted.

This is what happens when the human body switches over to fueling on fat rather than carbs.

According to research, fat adaptation may take place anywhere from 4 to 8 weeks on the keto diet, depending on metabolism and other variables.

But how come this happens? Let’s look at the science behind it for a deeper dive.

Additional resource – How to determine Marathon pace

Fueling for Endurance

To power your working muscles during training, you need fuel, which takes the form of the molecule known as adenosine triphosphate (ATP).

To produce ATP, the human body mainly uses either carbohydrates or fats. What determines which energy gets employed is the availability of carbohydrates.

When carb levels are abundant,  your body would likely use them (in the form of glucose) to make ATP. Conversely, a lack of carbs forces your body to change over fat for energy.

It’s not rocket science.

Additional resource – How to combine keto and running

The argument for fueling with fats

During endurance training—think long runs, weekend rides, marathons, etc.—your body will require continuous carb fueling during these efforts.

The reason? Because we only have a limited store of carbs—around 500 grams of glycogen in muscles and liver—which translates to roughly 2000 calories of energy. Not a lot.

As you can already tell, 2000 calories might not be enough to get through two-hour sessions. But, that’s the reason endurance athletes take fuel on the go. They need the extra energy, or else they’d bonk. And that’s not nice.

However, IN THEORY, if you’re keto-adapted, you might be able to access a more copious fuel source: body fat.

Research estimate that body fat contains around 20 times more calories than glycogen, even in a lean person.

For this reason, the Keto diet preaches limiting carb intake to scarce levels to trigger this shift to fat for fuel. This not only gets you to burn off that stubborn fat around your belly, but it also unlocks an enormous energy reserve previously out of reach.

This sounds all nice and dandy, but what does the research say?

Again, you shouldn’t take my word for this. Let’s look at some of the research into keto and endurance training.

Research On Keto And Endurance Performance Training

Around 40 years ago, Stephen Phinney, a world-famous keto researcher, conducted an interesting experiment. He analyzed the endurance of six obese, untrained subjects on a treadmill under two different conditions:

• Group I – A normal diet that contained carbohydrase
• Group II – A hypocaloric ketogenic diet (protein-supplemented fast, or PSF)

At the end of the experiment, Stephen found that the keto group could stay on the treadmill for around twice as long before becoming exhausted compared to the carb-fed Group.

You can also watch Dr. Stephen discuss his finding in this YouTube clip.

Another experiment had 20 elite ultra-marathoners and ironman distance athletes perform a maximal graded exercise test and a 3-hour submaximal run at around 60 percent of VO2 max on a treadmill to assess metabolic responses.

During the experiment, Group I was fed the classic high-carb diet, whereas Group II was given a low-carb diet for an average of 20 months.

The result? The researchers concluded that long-term keto-adaptation results in drastically high-fat oxidation rates.

Additionally, the use of oxygen and the depleting patterns during and after the 180-minute run was similar. This may mean that the subjects in Group II were able to burn more fat without any impairments in VO2 max.

Additional resource – 30 Keto recipes 

The Case of Zach Bitter

One of the most famous ones is the legendary ultra-marathoner Zach Bitter, the 100-mile American record holder who eats keto.

But keep in mind that Zach has been surfing the keto wave since 2011. According to some of his interviews and writings, Zach also cycles between ketosis and low-carb, so he’s not strictly keto throughout the year.

What’s more?

The guy focuses on an ultramarathon, which are run at a slow and steady pace. Fueling with fat makes more sense during long distances. On the other hand, the more intense the race, the more you’ll need carbohydrates instead of fat for fuel.

You can hear him talk about his keto experience on the Lex Friedman podcast:

Note – as I mentioned earlier, full-fat adaption may take up to two to three months. This is when the body uses fat as its primary energy source. However, most of the research I found did not last this long, leaving many questions about whether the subjects were fully fat-adapted, whether their ketone levels were measured, or whether they were in ketosis.

Can you Train For A Marathon While On Keto

Of course, the answer is yes. You just have to do it the right way.

If you’re willing to invest enough time and effort to make fat your main macronutrient and fuel source, you can train and run a marathon on keto.

How long it will take you when you’re newly on keto depends on you, but according to most experts, it can take months.

What’s more?

Some people may never seem to become completely fat-adapted while eating keto. If that’s your case, consider trying carb-cycling or switching from keto to low-carb eating during heavy training days.

Keto Marathon Training Tips

Before you toe the line of a marathon race on keto, there are a few things to consider.

These include:

• Your ketosis length. The first thing to consider is how long you have been in this metabolic state. In most cases, when you’re new to the keto diet, you’ll find it hard to muster up the energy needed for distance running at your pre-keto pace and speed.
• Your calories. You cannot stay in ketosis while eating low fat. That’s the rule. Your body is primarily fueled by fat on the keto diet, so not meeting your calorie needs means you don’t have enough fuel in the tank.
• Your fat intake. Serious about making fat your main source of fuel? Then your diet must reflect that intention. Simply increasing your protein intake won’t do the trick. If you don’t fuel your body with enough healthy fat, you won’t be able to power through those long workouts.
• Carbo cycling. Consider adding a few low-glycemic index carbs during heavy training days to ensure you have enough fuel in the tank. Remember that to stay in ketosis, you’ll need to stay under 40 to 60 net carbs per day, depending on your metabolism and training volume.

And that’s all!

Additional Resources

Here’s your guide to the Yasso 800 Workout

How to qualify for the Boston Marathon

Keto Marathon Training  – Conclusion

If you’ve been keto-adapted for a while and it’s working well for you, then nothing should be stopping you from running a marathon on a keto diet.

I won’t recommend trying the keto diet in the last few weeks leading your marathon.

Think long-term.

Three to four months is a good time range.

Transitioning from eating more fat to fewer carbs takes time for your body to adjust.

That’s why the off-season is the perfect time to transition to a keto diet—or at least when you’re not training for a specific race when you don’t have any race on the schedule soon.

Once you find out what works the best for you, you can start to train for races on a keto diet.