David Dack

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
• Here’s your guide to shakeout runs.

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.

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.

You can also use a hydration running vest.

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

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.

Yes, you can run a marathon on keto—but let me be real with you, it’s not as easy as just swapping your pasta for bacon and going out to crush 26.2 miles.

I’m David Dack, a running coach based in Bali, and I’ve taken the keto path myself.

I’ve coached runners through it too.

There are wins, there are struggles, and there are moments you wonder why you ever gave up carbs in the first place.

So let’s dig into it. I’ll walk you through how keto works for runners, how to train and fuel smart, how long it really takes to adapt, and whether it might be a fit for your next race goal.

What Is the Keto Diet for Runners?

Quick breakdown: Keto is high-fat, moderate-protein, and very low-carb.

It’s like Atkins but stricter.

You drop your carb intake so low (usually under 30 to 50 grams a day) that your body runs out of glucose and starts producing ketones from fat. This state is called ketosis.

Your fuel source flips. Instead of burning carbs, your body starts burning fat—which is a pretty big shift, especially for runners who grew up on bananas and bagels before long runs.

A typical keto diet might be:

• 70-75% fat
• 15-20% protein
• ~5% carbs

So goodbye oats, pasta, potatoes, and sports gels. Say hello to eggs, olive oil, avocados, meat, nuts, and leafy greens.

Staying in ketosis means keeping carbs low—really low. One banana can use up your full carb allowance for the day. Even sneaky carbs from sauces or drinks can knock you out.

And if you do get knocked out? Your body needs to reset all over again.

Ketosis vs. Fat Adaptation

Don’t confuse the two. Ketosis can happen in a few days. But fat adaptation takes weeks.

Fat adaptation is when your muscles actually get good at using fat and ketones as fuel. That takes consistent training on keto and a few weeks (sometimes months) of patience. Until then, you might feel sluggish or crash halfway through your long runs.

Trust me—I’ve been there. Early keto runs were brutal. Legs like lead. Zero pep.

But once I broke through? That steady burn kicked in, and I could go for hours without the usual crash.

Why Runners Try Keto for Marathon Training

Now let me share a few reasons why some runners go on the ketogenic diet despite its of lack carbs:

You Tap into a Giant Fuel Tank

Carbs run out fast. Your glycogen stores only hold about 1,800–2,000 calories—that’s maybe 90 minutes to two hours of running. That’s why runners use mid-race energy gels and drinks.

But fat? Even lean runners have 30,000+ calories of fat stored.

So if you teach your body to burn fat? You don’t hit the wall the same way. It becomes about pacing, not panic fueling.

The 2016 FASTER study by Jeff Volek looked at elite ultrarunners. Those on long-term low-carb diets burned fat at twice the rate of their high-carb peers. They even had similar glycogen stores before and after a 3-hour run.

That means their bodies were still able to recover and store some glycogen—without hammering carbs.

Weight Loss Without Obsessing

Many runners come to keto looking to lose some extra weight. With all the long miles, it’s easy to feel starving all the time and end up overeating carbs.

Keto helps curb that. High fat and protein make you feel fuller. And because you’re not riding the blood sugar rollercoaster, you don’t get hangry as often.

Personally, I dropped 12 pounds in my first month on keto. Sure, some of that was water weight, but my belly trimmed down, and my running got lighter.

Less weight = less pounding.

Science backs this up. Studies show keto can cut belly fat, preserve muscle, and improve overall body comp—especially when combined with cardio training.

Stable Energy & Clearer Thinking on Keto

One of the biggest draws of keto? You don’t crash like you do on a high-carb rollercoaster.

Runners who stick with it often say they feel more stable all day—no sugar highs, no bonks, no panicked need for a gel every 30 minutes.

It’s like switching from a sports car to a diesel truck—slower to rev, but it’ll keep going longer.

In my own keto trial, once I got over that brutal first week, I could head out for a sunrise run with just coffee in my system and not feel like I was about to faint by mile two.

No toast, no banana, no gel—just legs and fat stores. There’s a weird confidence that comes with that. You’re not worrying if breakfast was big enough. Your body’s ready to tap into that fuel reserve it’s been ignoring for years.

Some runners say they also feel mentally sharper on keto. It’s not magic—it’s biology. Ketones have been studied for their effect on brain health (they were originally used to help with epilepsy), and they can make your brain feel calm, steady, maybe even a little dialed in.

I remember during long, easy runs, I felt like I could think clearly without the usual background noise. My head wasn’t spinning about pace or splits—I was just there, in it. Not hyper. Not distracted. Just running.

There are also a bunch of other possible perks that don’t necessarily make you faster—but might make your training smoother:

• Less inflammation: Some research hints that keto might lower inflammation markers. That could mean fewer sore days and faster recovery.

• Better metabolic health: Improved insulin sensitivity and blood sugar control aren’t just for diabetics. They matter for how your body handles long runs too.

• Bonus health wins: Some studies show better triglyceride levels, improved HDL cholesterol, lower blood pressure, and even better fat-burning enzyme activity in muscles. (Dr. Stephen Phinney and Dr. Jeff Volek have some solid papers on this.)

But—and this is a big but—don’t take all those claims as gospel. The science is still catching up. A lot of what you hear comes from small studies or anecdotal reports.

As a coach and runner who has done keto, let me be clear: don’t believe everything you hear on a podcast or forum.

If someone tells you you’ll “run forever and never hit the wall,” run the other way.

You know what I always say? “If it sounds too good to be true—and needs a hashtag—it probably is.”

The Ugly Side of Keto Running

Okay, let’s talk about the part most keto influencers gloss over.

Because keto ain’t all buttery coffee and miracle long runs. If you’re a runner thinking of ditching carbs, you need to understand the downsides.

Here’s what I tell my athletes before they chuck their oatmeal and order grass-fed liver:

1. The Keto Flu Is Real—and Rough

When you drop carbs, your body kind of freaks out. It’s like, “Wait, what happened to my favorite fuel?” That freakout is what we call the keto flu.

I’ve watched athletes go through it. I’ve gone through it. It’s not pretty.

Symptoms might include:

• Feeling foggy or forgetful
• Headaches that sneak up out of nowhere
• Stairs suddenly becoming Everest
• Feeling irritable or straight-up hangry
• Muscle cramps, sore legs
• Trouble sleeping
• Nausea, upset stomach
• Dizziness
• Constipation (no carbs, no fiber = backed up)

Basically, your body’s trying to switch gears from burning sugar to burning fat, and it’s not happy about it.

Your brain’s addicted to glucose. Your muscles are used to glycogen. Your bathroom habits go weird.

Welcome to the adjustment phase.

For most folks, it lasts 3–7 days. Some get off easy. Others, like me, get steamrolled.

I planned my transition during an off week in training—and thank god I did.

On Day 3, I went out for a 5K jog and it turned into a 2-mile death march. I ended up lying on the pavement, sweat pooling under me, asking myself what kind of idiot tries to run without carbs.

But here’s the trick: electrolytes.

Most of what you’re feeling isn’t just “keto flu”—it’s dehydration. Carbs hold water. When you drop them, your body dumps a lot of fluid and flushes out salt, magnesium, potassium. That’s why you’re dizzy, cramping, tired.

Fix it by doing this:

• Add more salt to your food
• Sip water all day, not just during runs
• Try electrolyte tabs or a mix like LMNT or Nuun
• Go easy on the workouts (no hill sprints!)—stick to walks, light yoga, or slow jogs

By Week 2 or 3, most runners start feeling human again. I remember waking up on Day 4 and feeling… better. My legs worked again. My brain wasn’t foggy.

I felt like, “Okay, I can do this.”

If after a couple weeks you’re still struggling? Keto might not be your game. And that’s okay.

2. You Will Get Slower at First—Expect It

This is the one most runners underestimate. You’ll slow down when you start keto.

Full stop.

Here’s why: Your muscles are missing their go-to fuel (glycogen), and they haven’t learned how to burn fat efficiently yet.

Until they do, everything feels harder.

That nice and easy 6-mile loop? Suddenly it’s a slog. Your heart rate’s higher. Your legs feel flat. Workouts feel like you’re dragging a tire behind you.

This isn’t just bro-science—it’s backed by studies.

Louise Burke and her team ran a now-famous study where elite athletes went keto for a few weeks. Their fat-burning improved—but their race times didn’t.

In fact, their 10K performance dropped while the high-carb group improved by about 6%. They also said the effort felt harder at the same pace. That matters.

From my own experience: it took me a couple of months just to feel like I wasn’t dragging during regular runs.

Interval workouts took another month to get back to pace. And even then, really hard efforts still felt a notch tougher than before.

Now, endurance-wise, I did adapt. After two months, I could run 90-minute efforts again without fuel. But sprinting? Finishing kicks? 400m repeats? Those were a struggle.

That’s why I always tell my athletes:

Do NOT go keto mid-race cycle. Save it for the offseason or a base-building phase where you can afford to slow down.

I know this is a hard pill to swallow, but I cannot deny the truth.

If your race is in 4–6 weeks, just don’t. You’ll be sabotaging yourself.

And even if you do adapt, keto might never be great for max speed. Explosive power—like what you need in a 5K or short race—runs on carbs. If you’re chasing PRs in fast events, full keto might hold you back.

Training for your first marathon? Forget about keto diet.

But if you’re training for ultras or long, steady endurance work? Keto can make sense if you’re willing to suffer through the early dip.

3. Muscle Loss (If You’re Not Paying Attention)

Let’s get real—keto can shred fat, no question. But here’s the catch: if you’re not careful, it can strip off muscle too.

That lean, hard-earned strength you need for strong form and injury prevention? Gone in a flash if you’re under-eating or skimping on protein.

My first month on keto? Dropped weight fast. The scale looked great… but my quads didn’t. They looked flatter, softer.

Turns out, I was loading up on fats and barely hitting my protein needs. Rookie mistake.

When you cut carbs and crank up the mileage without giving your body enough protein or total calories, it starts looking for fuel anywhere it can. And guess what’s next in line after fat? Yep—your own muscle, thanks to a process called gluconeogenesis. Your body basically breaks down muscle to make energy.

As a runner, that’s bad news. We’re not trying to be bodybuilders, but we need muscle—especially for hills, sprints, and keeping good form when we’re tired.

These days, I make sure I get around 0.7 to 0.8 grams of protein per pound of bodyweight, even if that throws off the classic keto macros a bit. It’s worth it to protect the gains.

I also kept up three light strength sessions a week—think bodyweight moves and some kettlebell swings. Nothing fancy. But it sent a signal to my body: “We still need this muscle. Don’t burn it.”

4. Your Top-End Speed Might Take a Hit

Let’s talk power and speed—those sharp bursts you need in a race finish, track repeat, or hill sprint.

On keto, that top gear might be a little harder to reach.

Here’s why: research (including work by Louise Burke) suggests low-carb diets can hurt your VO₂ max and make you less efficient at high-intensity efforts. Even well-adapted keto athletes showed higher oxygen costs at race pace—basically, they were working harder just to hold the same speed.

And I’ve felt this in my own training. On carbs, I could hammer out 6:30 miles in intervals. On strict keto? Suddenly, 6:45 felt like a grind.

Not the end of the world—but a noticeable change. Especially if you’re training for races that involve high-intensity surges, this matters.

Some athletes combat this by timing small amounts of carbs around intense sessions. A banana or a few bites of rice 30 minutes before a track workout isn’t “cheating”—it’s smart. It keeps your anaerobic gear intact.

There’s also talk about metabolic flexibility—your body’s ability to switch between burning fat and carbs. Strict long-term keto might dull that ability. Anecdotally, runners report feeling heavy and foggy when reintroducing carbs after a long break. I’ve had a few sweet potato crashes myself.

5. Social Life Takes a Hit

Forget the science for a second—this part is personal. Keto can feel lonely in a runner’s world.

Think about it: team pasta dinners, post-run beer and pizza, aid stations packed with gels and sports drink… and you’re reaching for beef jerky and olives like a weirdo.

Even at home, it’s a struggle. My girlfriend would cook up some killer fried rice or tropical smoothies here in Bali, and I’d have to politely pass.

Let me tell you, nothing kills the vibe like pulling out a Tupperware of eggs while everyone else has cake.

That’s why I say: Keto only works if you can stick with it. Consistency beats perfection. If it’s causing too much friction in your life, your body’s gonna pay for the mental stress and back-and-forth.

Personally, I eventually shifted to a more relaxed low-carb setup. Still low in sugar, still mindful of starches—but not religious about macros.

It let me enjoy food again, without sabotaging progress.

6. Some Bodies Just Don’t Mesh with Keto

This is the truth no keto influencer will admit: it doesn’t work for everyone.

I coached a runner—let’s call her Jane—who gave keto a serious shot. Tracked macros, stayed hydrated, nailed her electrolytes. But her pace never bounced back. After 8 weeks, she was still off by a full minute per mile and felt fried after 60 minutes.

We reintroduced some clean carbs (fruits, sweet potatoes), and boom—her energy came roaring back. Keto just didn’t suit her physiology.

That doesn’t mean keto is bad. It just means your body has a say, too. Genetics, hormones, stress levels, and training load all factor in. Some folks crush it on keto. Others crash and burn.

You’ve gotta test it, then decide.

If you’re dragging every workout, sleeping like crap, and hating every meal—it’s okay to quit. There’s no badge for suffering. Find what works for you.

Cravings Hit Hard

Picture this: You just crushed 18 miles. Your crew’s at the diner inhaling pancakes. You’re poking at an omelet.

That moment tests your will. I handled it by leveling up my post-run meals. Big omelets with bacon and cheese. Full-fat Greek yogurt with a few berries. It’s not pancakes, but it’s good enough. And it made the diet stick.

Taper Week: Stick with Keto or Bump Up the Carbs?

In the running world, the week before a marathon usually means carb overload. We’re talking pasta dinners, bread baskets, and oatmeal for days.

But if you’re keto, that’s not the move.

You’ve got a few paths here:

1. Straight Keto Taper

Just stay the course. Keep eating clean, high-fat, low-carb meals like you normally do. Maybe bump up the fats slightly to make sure you’re eating enough.

You’ll toe the line in full fat-burning mode. Your glycogen stores won’t be maxed out—but if you’re well-adapted, that doesn’t matter much.

You’re running steady, not sprinting.

2. Small Carb Bump Before the Race

Some keto runners sneak in a little extra carb the day before—maybe 50 to 100 grams from something easy like a sweet potato, banana, or some rice.

Not a full-out carb fest. Just a gentle nudge to top off liver glycogen (so you don’t bonk before sunrise).

If you’ve been strict keto, test this in training. I’ve seen it go both ways—some folks feel great, others get bloated or crash from the insulin spike.

3. Go Full Carb Load (The CKD Route)

This one’s not for the purists.

You jump out of ketosis before the race, do a proper carb load, and race like a high-carb athlete. You’re basically using keto in training to become fat-efficient—then flipping the switch on race day to burn carbs like rocket fuel.

Some elite low-carb athletes do this, like Jeff Browning. He trains low-carb but doesn’t shy away from carbs during ultras.

That said, if you’re not used to carbs, you could wreck your gut mid-race. Proceed with caution.

What I Did:

I mostly stuck to keto during taper.

Two days before race day, I added a few higher-carb veggies—like a serving of pumpkin, a few carrots—and an electrolyte drink that had about 15g sugar. So maybe 40–50g carbs that day.

The night before, I ate a big salad with avocado and grilled fish, plus a small scoop of steamed sweet potato. Probably hit 80g total—not crazy, just a little extra.

The next morning, I was still showing moderate ketones, so I knew I hadn’t fallen out of ketosis.

Race Morning: Don’t Force the Pancake Breakfast

One of my favorite parts of racing keto? No more stuffing myself with pancakes and bananas before the start.

Here’s what most keto runners do:

• Some go full fasted. Just coffee, salt, maybe MCT oil. That’s it.
• Others like “fatty coffee” – butter or MCT blended into coffee with a light bite (like an egg).

I took the middle ground: 2 eggs scrambled in butter, half an avocado, and a small cup of bulletproof coffee. Roughly 400 calories, barely 5g of carbs. I ate this about 3 hours before the gun.

No hunger, no crash, no bathroom drama.

Don’t skip your salt. Seriously. I drank half a liter of water with electrolytes right after waking up. Also popped 300mg magnesium the night before.

When you’re keto, your body doesn’t hold water the same way, and you’ll start that race already low unless you plan ahead.

In-Race Fueling on Keto: What Actually Worked

Here’s where things get spicy—because there’s no single right answer. Some keto runners go full fasted and take in nothing but salt. Others, like me, add in a bit of carbs without overdoing it.

1. Zero-Carb Route

You rely entirely on fat, water, salt, and maybe MCT or ketone supplements. Some even pack bacon strips or nut butter packets. Yep, bacon. It works for some ultrarunners.

The upside? Steady energy, no blood sugar spikes.

The downside? No “turbo button” if you need to surge late in the race. And digesting fat while running is no joke—especially if your gut isn’t used to it.

I’ve done long training runs fueled by almond butter cookies. Worked fine for a while, but by mile 18? I was begging for something simpler.

2. Hybrid Approach (My Favorite)

This is what I did for the race. A little bit of carbs—maybe 20–30g per hour—mainly through sports drinks and one gel at the halfway mark.

That’s about one-third of what I used to take back in my high-carb days.

Why even take carbs if I’m fat-adapted? Because a marathon is still a beast. At race pace, even keto runners can dip into low blood sugar. A small bump of carbs keeps things steady and sharpens your brain when you start zoning out at mile 20.

Zach Bitter, who literally holds a 100-mile world record, uses around 40g/hour during races—so I figured 20–30g was plenty for me.

What I Took:

• 5g carb from electrolyte drink every aid station
• One gel at hour two (20g carb)
• Total carb intake: around 60–70g for a 3.5-hour marathon

Result? No crash. No bonk. I actually felt better in the last 10K than in some of my past carb-heavy races.

My legs were toast, sure. But my head was clear. I wasn’t desperate for sugar. I even got a little emotional in the final stretch—clear-headed and proud, not dizzy and wrecked.

But to be honest that wasn’t my best race – not even close. No PRs that day but it was a fun event nonetheless.

Salt Is Your Savior

Whatever your fuel plan—don’t forget sodium. I carried salt pills in a baggie and popped one every 45 minutes. No cramping. No bonk.

On keto, you need salt more than the average runner, since we flush it out faster. Throw in a little magnesium and potassium too, but sodium is the king here.

What About Caffeine?

Go for it. Caffeine works on keto just like it does with carbs—maybe even better. It can help you tap into fat stores and keep you alert when your legs want to quit.

I saved my caffeinated electrolyte drink for the second half, and it gave me a solid boost.

During the Race: Listen to Your Body, Not Just Your Watch

Running a marathon on keto isn’t just about fueling differently—it feels different too. You’re not crashing from a sugar high, but you still need to stay alert to the signs your body throws at you.

Here’s what I’ve learned the hard way:

The Slow Fade

You might not bonk the traditional way, but if you start feeling like you’re gradually running on empty—like your engine’s still on but barely—it’s probably a fuel issue.

For me, when that happened around mile 18, I took in a tiny hit of carbs and felt the difference.

Doesn’t mean you’re broken—just need a little bump.

Cramping Up? That’s a Warning Shot

At mile 20 of one of my keto races, my left calf gave me a little spasm. Not full-on cramp, but a “Hey, don’t ignore me” moment.

I popped a salt pill and kept going.

That was my reminder: electrolytes are non-negotiable on keto. If you feel a twitch, don’t wait.

Gut Check

One of keto’s perks? Your stomach isn’t drowning in gels.

I didn’t have any of that gross sloshy feeling in my gut. My stomach was calm from start to finish.

But I’ve seen runners get queasy if they go heavy on fat or protein mid-race—those digest way slower. Sometimes it’s dehydration too. Either way, be ready to adapt.

I skipped a nut butter pack once when I felt weird, and that probably saved my day.

Steady Mind, Slippery Motivation

Here’s something no one tells you: without the carb rollercoaster, your brain stays chill.

Maybe too chill.

I never had that mid-race freak-out moment like I do sometimes when I miss a gel. But I also had to remind myself to push.

At mile 23, I gave myself a mental slap—“You’ve got fuel left. Time to dig.”

That even-keel energy is great, but don’t let it lull you into cruise mode.

Stay in the fight.

Crossing the Finish Line—Fueled by Fat (and Maybe a Bit of Stubbornness)

When I hit that final stretch, it wasn’t my fastest time ever—but man, it was controlled.

I didn’t stumble to the banana table like a zombie. I remember thinking, “Wait, is that it?”

I craved salty broth, not sugar. No crash. No regret.

Afterward, yeah, I had carbs. Big coconut water, rice at dinner—earned it.

That didn’t undo my fat-adaptation. The race was done. The work was done.

Refueling after isn’t cheating—it’s smart.

Funny enough, I heard a story on Reddit from a guy who ran his marathon on keto and only lost 1kg compared to the 2–3kg he’d usually drop with a carb-heavy race.

Makes sense. Glycogen holds water. Burn fat instead, and you hold on to more hydration.

I noticed the same—no gaunt, sucked-dry look in the mirror post-race. Felt like I still had gas in the tank.

This experiment taught me to respect both fat and carbs. More than anything, it reminded me that there’s no one-size-fits-all solution.

The internet loves extremes. Real runners just want to get stronger.

If you go keto for your marathon, do it for you. Not for the hype. Not to prove a point.

And if it doesn’t work, no shame in pivoting. Take what helps and leave the rest.

You might find that you don’t need six gels anymore—or maybe you just really like how coconut oil makes your coffee taste.

With summertime comes “warmer” weather, and with that, an increase in cases of Athlete’s Foot. This fungal infection is not only itchy and unsightly, but can also be quite contagious.

Thankfully, there are a number of fungicidal essential oils that can help to clear up the infection quickly. In this article, we’ll explore five different recipes for using aromatherapy to treat Athlete’s Foot.

So read on to learn more!

What is Athlete’s Foot?

Athlete’s Foot, or tinea pedis, is a fungal infection of the skin on the feet. It is caused by a type of fungus known as a dermatophyte, and often manifests as an itchy rash between the toes. Other common symptoms of Athlete’s Foot include dry, scaly skin on the soles of the feet, and blisters.

The fungus that causes Athlete’s Foot thrives in warm, damp environments, such as locker rooms and showers. Wearing shoes that are not breathable can also contribute to the growth of fungus.

How can aromas fight a fungus?

Aromatherapy is the use of essential oils to treat a variety of health problems. Essential oils are concentrated plant extracts that contain the ‘essence’ of the plant’s fragrance. They are generally extracted through a process of steam distillation or cold pressing.

Each essential oil has its own unique smell, and also contains different medicinal properties. The oil’s smell and its medicinal properties are a result of a combination of aromatic compounds known as terpenes.

There are over 20,000 terpenes in the natural world, and they interact with each other to create the plant’s unique smell. Each essential oil contains a different combination of terpenes, which is what gives it its particular medicinal properties.

For example, the terpene limonene is found in many citrus oils and is known for its antifungal properties. The smell of any one essential oil, therefore, has a direct connection to the (potentially) therapeutic compounds in that oil.

Treat Athlete’s Foot with these five oils

Now that we know a little bit more about Athlete’s Foot and how essential oils can be used to treat it, let’s take a look at five fungicidal essential oils that can help to clear up the infection quickly.

1. Tea tree oil: Tea tree oil is extracted from the leaves of the Melaleuca alternifolia tree, which is native to Australia. It has a fresh, camphoraceous smell and contains the fungicidal properties of terpinen-4-ol and 1,8-cineole. Tea tree oil is one of the most commonly suggested fungicidal oils, and for good reason.

• To treat Athlete’s Foot with tea tree oil, add 10 drops of oil to 2 cups of warm water in a foot basin. Soak your feet in the mixture for 20 minutes, then dry thoroughly. You can also make a tincture by adding 10 drops of tea tree oil to 1 ounce of carrier oil such as olive oil or almond oil. Mix thoroughly and apply the tincture to the affected areas 2-3 times per day.

2. Oregano oil: Oregano oil is extracted from the leaves of the Origanum vulgare plant, which is native to Europe. It has a warm, spicy smell and contains the fungicidal compounds carvacrol and thymol. Oregano oil is a potent oil, so it should be used sparingly.

• To treat Athlete’s Foot with oregano oil, add 2-3 drops of oil to 1 teaspoon of carrier oil such as olive oil or almond oil. Mix thoroughly and apply the mixture to the affected areas 2-3 times per day. You can also add 2-3 drops of oregano oil to a foot basin filled with warm water. Soak your feet in the mixture for 20 minutes, then dry thoroughly.

3. Cinnamon oil: Cinnamon oil is extracted from the bark of the Cinnamomum verum tree, which is native to Sri Lanka. It has a warm, spicy smell and contains the fungicidal compound cinnamaldehyde. Cinnamon oil is another potent oil that should be used sparingly.

• Use cinnamon oil in similar proportions and methods as oregano oil.

4. Lemon oil: Lemon oil is extracted from the peel of the Citrus limon fruit, which is native to Italy. It has a fresh, citrusy smell and contains the fungicidal compound limonene. Lemon oil is also an antibacterial and immunostimulant.

• To treat Athlete’s Foot with lemon oil, add 10 drops of oil to 2 cups of warm water in a foot basin. Soak your feet in the mixture for 20-30 minutes, then dry thoroughly.

5. Thyme oil: Thyme oil is extracted from the leaves of the Thymus vulgaris plant, which is native to Europe. It has a fresh, herbaceous smell and contains the fungicidal compounds thymol and carvacrol.

• Use thyme oil in similar proportions as oregano oil.

Other healthy foot practices

Athlete’s Foot can be treated with fungicidal essential oils, but these oils can also be combined with other natural products to create an even more potent treatment.

Each has its own unique set of benefits that work synergistically to help clear up the infection quickly. Let’s take a quick look at each one.

Salt: Salt has antiseptic and anti-inflammatory properties that can help to soothe the itchiness and redness associated with Athlete’s Foot.

Vinegar: Vinegar is acidic and can help to kill the fungus that causes Athlete’s Foot. It also has astringent properties that can help to dry out the rash.

Terpenes: Even more elemental than an essential oil, terpenes are the building blocks of many plants’ medicinal properties. Legal terpenes can easily be found online and in stores.

Mustard seed: The mustard seed is a natural fungicide that can help to kill the fungus causing Athlete’s Foot.

Garlic: Garlic has both antifungal and antibacterial properties. It can also help to boost the immune system, which is important in fighting off infections.

Additional resource  – Here’s your guide to pain on top of the foot while running.

Soaking safely

There you have it! Five fungicidal essential oils that can help to treat Athlete’s Foot quickly and effectively. When using essential oils, always be sure to use a carrier oil to dilute the oil before applying it to your skin.

Improperly used, essential oils can easily cause skin irritation that can make your healing process take even longer. And never ingest essential oils without first consulting with a medical professional.

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Are you looking for a way to boost your testosterone levels? If so, you may be wondering if testosterone boosters can help. There is a lot of discussion around testosterone boosters and whether or not they work. Some people swear by them, while others think they waste money. So, what’s the truth? Can testosterone boosters help boost testosterone naturally? The answer may surprise you. This article will discuss the benefits of testosterone boosters and how they can help improve your overall health.

What are Testosterone Boosters?

Testosterone boosters are supplements that are designed to increase your testosterone levels. They typically contain various ingredients that are thought to boost testosterone, such as vitamins, minerals, herbs, and amino acids. While there is no one-size-fits-all testosterone booster, they are generally safe for most people to take.

However, you need to note that the market is filled with supplements that claim to be testosterone boosters but don’t contain any ingredients that have been proven to boost testosterone. So, it’s essential to do your research before buying a supplement. The best ones must contain clinically-proven ingredients that have been shown to increase testosterone levels.

How do Testosterone Boosters Work?

The human body produces testosterone naturally. However, as men age, the amount of testosterone produced by the body decreases. This can lead to several issues such as muscle loss, fatigue, and decreased libido. Testosterone boosters are designed to help increase the amount of testosterone in the body, which can help reduce these symptoms.

There are several different testosterone boosters on the market. Some work by increasing the amount of testosterone produced by the body, while others work by blocking the absorption of estrogen, which can help reduce the symptoms caused by low testosterone levels.

Do Testosterone Boosters Help Boost Testosterone Naturally?

There is a lot of debate over whether testosterone boosters help boost testosterone levels naturally. According to some testosterone booster reviews, some people believe they do help. Several studies have been conducted on the subject, and the results have been mixed.

Some studies have shown that testosterone boosters can help increase the amount of testosterone in the body. Others have shown that they do not help boost testosterone levels and can even be harmful. More research is needed to determine if testosterone boosters effectively increase testosterone levels naturally.

If you are thinking about taking a testosterone booster, you must speak with your doctor first. They will advise you on whether or not a booster is right for you. Some studies have shown that testosterone boosters can be harmful, so it is essential to ensure that you take a safe and effective product.

Additional Resource – Your guide to running and sex drive.

Benefits of Using Testosterone Boosters

There are several potential benefits associated with using testosterone boosters. Some of these include:

• Increased Strength: Testosterone is responsible for the growth and development of muscle tissue. By increasing the amount of testosterone in the body, you may increase your strength.
• Improved Muscle Mass: Testosterone boosters can also help improve muscle mass. By increasing the amount of testosterone in the body, you may build more muscle tissue.
• Improved Libido: Testosterone is also responsible for libido. By increasing the amount of testosterone in the body, you may improve your sex life.
• Reduced Fatigue: Testosterone boosters can help reduce fatigue. This is because testosterone plays a role in energy production.

There are several other potential benefits associated with using testosterone boosters. Speak with your doctor to determine if a booster is right for you.

Side Effects of Testosterone Boosters

There are several potential side effects associated with using testosterone boosters. Some of these include:

• Gynecomastia: Gynecomastia is the development of breast tissue in men. This is a common side effect of testosterone boosters.
• Hair Loss: Hair loss is another common side effect of testosterone boosters.
• Acne: Acne is a common side effect of testosterone boosters. This is because testosterone can increase sebum production, which can clog pores and lead to acne.
• Increased Aggression: Testosterone boosters can also cause increased aggression. Testosterone is responsible for the “fight or flight” response.

You need to note that these side effects vary from person to person. Not everyone will experience them. It is advised to start with a lower dose and increase it gradually to minimize the risk of side effects. You should also speak with your doctor if you think about taking a testosterone booster.

Testosterone Boosters vs. Hormone Replacement Therapy

There is a lot of debate over whether testosterone boosters are better than hormone replacement therapy. Hormone replacement therapy replaces the hormones that are no longer being produced by the body. Testosterone replacement therapy for men is the most common form of hormone replacement therapy.

Testosterone boosters might help some people boost their testosterone levels, but this is not always the case. Some people might experience better results than others, and the specific ingredients in a testosterone booster can make a big difference. It’s essential to do your research before purchasing any booster and consult with a healthcare professional if you have any questions or concerns.

Becoming an online personal trainer is a great way to help people achieve their fitness goals, and it can also be a lucrative business venture. However, there are several things you need to do in order to build a successful online personal training business. *

When starting a career it is important to know what you’re getting yourself into. In this article, we will discuss some of the most important steps you need to take in order to get started.

Get The Right Certification

In order to be a personal trainer, you will need to get a certification from an accredited institution. It is also possible that the state where you live requires certification as well. This is for your safety and those who entrust you with their health and fitness goals. 

There are several reputable institutions out there, all of which should provide competent training and certification.

An online personal trainer must make sure they receive the proper education in order to create the programs necessary for their clients. The best way to set yourself up for success is to get certified by an institution that provides its students with information about online personal training and how it works. This will ensure that you have the knowledge necessary in order to get your business off the ground and become successful.

Build A Website And Social Media Accounts

In this day and age, you need to have a website in order for your business to succeed. Professionals now expect to receive the information they are looking for online. A good site will provide potential clients with all the information they need about you and your services.  Fortunately, even if you have no experience of website building, there are resources out there like the createwpsite YouTube channel to help guide you throughout the process so that the end result is something you can really be pleased with.

You should also have social media accounts that people can visit in order to learn more about you and follow you. Having an Instagram and Facebook account is crucial for personal trainers because it allows them to reach out to their clients and potential clients on a more personal level. It also gives people the opportunity to view pictures of you and your services, before and after pictures, videos about your business, and read testimonials from past clients.

Build Online Training Programs

You need to have training programs that people can purchase in order for them to see real results. You should also offer free resources that will allow people to learn more about the things you’re teaching. It is important that these resources are high-quality and your website is easy enough for anyone to use, even those who are not very tech-savvy. People who visit your site for the first time should be guided through it with ease, so you need to make sure you get input from other people on how they would find your site if they were looking for fitness information.

Your content needs to be useful and engaging, otherwise, you won’t build a loyal following. This will help to grow your business over time because people will recommend your site to their friends and family. Make sure to put some effort into each training video you make because it will be more likely to succeed.

And don’t forget about the most important part of your program: nutrition. You’ll need to build high-quality meals into your training programs in order for your clients to see success. You can use a tool like My PT Hub’s Nutrition Software to make this task much easier.

Create A Marketing Plan And Budget

As a personal trainer, it’s important that you create a marketing plan for yourself in order to help grow your following. You can do this by creating articles, or videos for YouTube, sharing content on social media sites like Facebook and Instagram, offering free resources through your site, having a blog, and attending fitness events. Once you have an idea of how much money you can afford to spend on marketing each month, create a budget so you know what you can do in order to successfully grow your following.

Hiring a marketing agency might be a good idea, especially if you have no idea where to start. You will typically get the most bang for your buck with an agency because they know how to market online and get results. Make sure that any marketing agency you hire has worked with trainers before so they know what works best when it comes to growing your business.

Its crucial for a personal trainer to have a professional-looking site that provides potential clients with all the information they need about you and your services. Your content needs to be useful and engaging in order to build a loyal following. The tips we’ve provided should help get you started on the right path. Follow this guide to learn how to become a personal trainer in order to grow your following, enjoy success, and help clients with their fitness goals. Good luck with your new business!

Consistency is vital for running. Therefore, if you are to change your lifestyle and choose a university, it should create the necessary conditions for running. Additionally, you may apply for a paper writing services to take off some of the academic burdens and focus on your running routine.

In the list, we’ve collected the best universities that are perfect for combining regular running and acquiring a degree.

Southern Methodist University

The university creates all the necessary conditions for runners. First of all, it has a long-established habit of campus run. Some people even run the university’s stairs for an extra mile.

The overall structure of campus inspires all kinds of running, from casual jogging to sport’s coaching.

Besides the campus structure, Dallas has some well-made running paths. You have a common Katy Trail that goes through the city’s landscape. Alternatively, you can choose a White Rock path. It is more lengthy, 9.5 miles, and has more views of nature.

There’s no specialized running team in the university. However, there’s a casual running club for enthusiasts who want to have a more structured approach for running training. Members of the club have access to eight charity races and a certified training program.

University of San Francisco

The route between Golden Bridge Gate and Golden Bridge Park is a perfect place for the university. The five-mile campus run has a lot of shoreline views and nice, paved trails.

As for town routes, there are Crissy Field and Ocean beach. Most of the time of the year, the weather is just fine for any kind of sports activity, from Frisby to marathon training.

As for the running clubs, the choice is plenty in San Francisco. You may join:

• Road Runners
• Front Runners
• Golden Gate Club
• Dolphin South End Runners
• K-Stars Running Club

Running paths in San Francisco are diverse and full of city views and well-planned running tracks. One of the best places to keep training.

Indiana University

Indiana takes place among the most beautiful-looking places in the country. It is true for campus runs and general running routes. The limestone buildings and green parks look great during any season.

As for the running routes, you can choose from 1.2 miles in Bloomington. One of the most popular opinions is the B-Line Trail and Brown County State Park. Each of them has views to offer and different lengths of the routes.

The running club of Indiana is competitive-focused. Training sessions are not mandatory; you can visit them at a personal pace. Besides, the club gives access to competitive cross-country runs.

Notre Dame University Indiana

The University of Notre Dame creates ideal conditions for students’ recreation and running routes availability. The campus run around Notre Dame is 3.8 miles long and goes around a golf field, St. Mary, and St. Joseph Lakes. You can’t get tired of the constantly changing scenery soon.

As for the park routes, the Riverwalk path around St.Joseph lake is the favorite for pedestrians and bike rides. If you like running through rugged terrain, Potato Creek State Park provides 10 miles of excellent challenge.

The university’s running club was established in 2014. The club maintains regular training sessions and racing competitions. It fits novice and advanced runners alike. Participation in the club is a high opportunity to find like-minded runners and keep your skills sharp.

University of Houston

Houston has many merits, and impressive running conditions are one of them. The campus run of the university consists of 667 acres of pedestrian-friendly walks. However, the Brays Bayou Greenway route is more popular among runners.

This path connects approximately 30 miles of parks and trails for bikes and running. You can plan your running route and make it as complex as you like. In addition, you may check the Buffalo Bayou Park. It is 8 miles long, with plenty of bridges and shortcuts.

Houston University does not have an official running club. However, the choice is plenty within the city itself. If you want to keep a structured approach for your training, you can maintain it in Houston.

Gonzaga University

Gonzaga is located in Spokane, which has won three awards for All-America city. It is a nice place for studying and training. There is no dedicated run for Gonzaga University. However, there are plenty of running routes around the establishment.

Riverfront Park is the most popular running route for Gonzaga’s students. The park is full of well-planned walking routes and nice scenery. If you are looking for something more distinct-looking, you may try Manito Park or Botanical Gardens. You can appreciate the garden’s beauty in any season. But they look especially good during autumn and late spring.

Gonzaga University has an official students’ running club. It hosts weekly running competitions up to five miles. There are more options in the city if you are looking for something else.

North Carolina State

The University of North Carolina provides plentiful options for its runners. It is located in the city of Raleigh, which is full of fantastic locations. Space within the campus has a lot of short tracks for jogging. As for the longer runs, Rocky Branch Trail gives a fine opportunity for sightseeing of the Raleigh landscape.

Raleigh itself has more than 70 miles of park zones with running tracks. You may run through Walnut Creek Trails or Lake Johnson park and always find something fascinating to see. These trails fit both professional and casual running sessions.

As for the running clubs, North Carolina XC & Track Club is one of the most famous in the country. It provides access to training five days a week, which helps squeeze training sessions into a busy schedule. The club supports competitive runs, as well as regular training.

Final Words

If you want to keep your running shape, there are many possibilities, even if you have to move to another city for studying. Competitive and regular runners can enjoy daily campus runs, club benefits, and generally fine-looking landscapes.