David Dack

To achieve your running and fitness goals, you’ll need the right help that can go a long way in getting you what you want.

One useful measure is learning more about your metabolism and how your body uses up its energy reserves to perform everyday functions. That’s where using the right device can bring you one step—or many—toward hacking your own metabolism.

So what is Lumen, and how it works? Keep on reading for the answers.

In this article, I’m sharing with you the full in-depth Lumen review, explaining the ins and outs of how this amazing device works, how it can crack metabolism, what’s the science behind it, and so much more.

Sounds great?

Let’s get started

If you’re like to give Lumen a try, make sure to use the discount code RBP40 to get $40 off.

What is Lumen

Lumen is a metabolic breathe analyzer that looks a bit like an inhaler or vaping device that’s designed to hack your metabolism.

The small device is equipped with Bluetooth that syncs with an app and can tell you whether you’re running on carbohydrates or fat. So what used to be hard-to-access data it’s now available to anyone.

Lumen began with twin sisters Merav and Michal – two Ironman winners, and PhDs in physiology. As scientists and athletes, they were passionate about developing a way to provide personalized nutrition but knew the only way to measure metabolism was costly and time-consuming

The premise is simple. Lumen measures your carbohydrates and fat levels via your breath and determines whether you’re burning carbs or fat for energy.

Technically speaking, the metabolism tracker consists of a CO2 sense and a flow meter that measures air volume as you inhale and exhale. This is achieved by using a CO2 sensor and flow meter to determine CO2 concentration in your breath.

Based on this, the device can tell what type of fuel your body is running on at any given point: carbohydrates or fat.

On the inhale, Lumen analyzes your breath and provides you with a score on a scale of 1 to 5. This scale tells whether your body is currently running on fat (1 or 2), carbs (4 or 5), or a combination of both (3).

Once you get the result, the app will suggest a recommended meal plan of roughly how many carbohydrates, fat, and protein surviving’s you should consume that day.

Metabolism Explained

One of your main fitness goals should be to improve your metabolic flexibility. But to understand the latter, let me first explain what metabolism is all about.

Every runner needs energy to perform. Your ability to log the miles depends, mainly, on your body’s ability to extract energy from the food you consume.

This fuel comes from mainly two sources: carbohydrates and fats. Your body’s process to convert this fuel into energy, or what’s known as metabolism, is a key factor in athletic performance and overall health.

Metabolic flexibility is the term used to refer to how well your body can switch between burning carbs and burning fats. The more flexible your metabolism, the fitter and healthier you can be

Although there are plenty of wearable health technology devices that can help you keep track of your activity levels, they won’t reveal much about your body’s efficiency at burning calories nor when and what to eat.

That’s where Lumen can come in handy as it can provide you with real-time data about how your metabolism is doing and guide you toward making better nutrition and lifestyle decisions.

In essence, this metabolism tracker can help you achieve “metabolic flexibility.”

Improving your metabolic flexibility has a lot to offer. Some of the main benefits include:

• Natural weight loss
• Improved energy & mood
• Reduced cravings
• Improved insulin sensitivity
• And so much more.

The Technology Behind Lumen

So what’s the science behind the Lumen device, and how does it work?

The principle behind Lumen isn’t new – the device relies on breath analyzers to measure respiratory exchange ratio or the ratio between the amount of oxygen you breathe in and the amount of carbon dioxide you breathe out.

More specifically, Lumen measures the concentration of CO2 (carbon dioxide) in the breath via an integrated sense and flow meter that works out your current body’s fuel—carbohydrates or fat.

Overall, high carbon dioxide levels indicate you are burning carbs for fuel, whereas low levels mean that you’re burning fat.

Based on this data, you get customized suggestions and recommendations on training, nutrition, and sleep, like what you should eat, how much sleep you need, etc.

Of course, don’t take my word (or the company’s) for it. Here’s a peer-reviewed validation study that backs up these claims.

How Lumen Can Help Your Running Performance

As a runner, achieving metabolic flexibility is useful, especially if you’re looking to use fat as your main fuel during long runs.

For example, a high-fat, low-carb diet (think Keto) has been associated with improved ultrarunning performance. With the help of Lumen, you can tell whether you have reached this high-fat, low-carb state.

That’s not the whole story. Knowing what type of energy you’re burning before a run can make the difference between an average workout and a successful one.

For instance, if you’re performing a sprint session—a form of high-intensity interval training—most of your fuel should come from carbohydrates if you want to perform at your best since carbs provide an efficient energy source for intense training.

What’s more?

The device can also help catch if you’re under-fueling, especially during long-distance running.

Other Benefits

One of the biggest perks of Lumen is that it’s so personalized. After all, it measures your own breath.

The device doesn’t give generic advice. Instead, based on your personal data, you get your own customized nutrition plan for the day based on your goal, whether you’re looking to build muscle, lose weight, or whatever.

Other perks of the device include:

• Fairly accurate
• Good quality maters and strong build
• High-quality hardware
• Reliable accuracy measuring the body’s metabolic stat
• Elegant and futurist design
• Motivating smartphone app
• Easy to charge and simple to use the device
• Allows extended fasting
• Integration with Garmin, Google fit, and Apple watch
• Easy to use and navigate
• Great tool for long term weight loss
• One year warranty
• Fast shipping

The downsides

Just like any other device, Lumen has its shortcomings. The main ones include:

• You’ll need the habit of using the device regularly to get accurate results.
• Lumen is more expensive than alternative products
• Carrying the device around throughout the day can be a hassle
• You’ll need to take larger breaths for an accurate reading

 How Does Lumen Work?

Using Lumen is pretty simple.

After receiving the device, you download the mobile app, sign up for an account and pair the device to the app through Bluetooth. Next, you answer a bunch of questions about your physiology, lifestyle, and health goals.

To put Lumen to use, you fire up the app, then simply inhale through the device for approximately five seconds, hold for ten seconds, then exhale into Lumen for approximately five seconds. You might need to repeat the procedure twice for a more accurate reading.

After a few moments, Lumen will reveal exactly what your metabolism is currently burning so you can make the right adjustments.

Should Runners Buy Lumen

This is the most important question. I hate to state the obvious, but the answer is it depends. It depends on you and what you’re looking for.

Overall, I wouldn’t recommend Lumen if you:

• Have a limited budget. At $300, the device can be quite expensive, especially if money is tight. Instead, look into other health gadgets, such as a smartwatch or a heart rate monitor.
• Looking for a quick weight loss plan. Lumen works best for long-term weight loss plans. The device isn’t for you if you’re seeking a magical weight loss pill.

On the other hand, I’d recommend using the device if any of the following describes you:

• Have the money for it. If you can afford the device and are serious about taking care of your health, Lumen is a great addition to your health plan.
• In it for the long haul. Lumen, just like any other device, works best if you’re looking for long-term health benefits. When used over a long time, especially when used with other tools, the device can help take your health to the next level.
• Monitoring nutrition. If you’re looking for a convenient and easy way to keep tabs on your diet, Lumen is for you.

 How Much Is Lumen

The Lumen device is sold on a subscription basis, and your initial investment will depend on how long you’re willing to commit to the subscription.

Once you buy the Lumen device and open the box, you’ll also find a travel case, charging dock, USB-C charging cable in the package. You’ll also be granted access to the Lumen app, which is compatible with Android and iOS smartphones, and premium customer support.

On Lumen’s official website, you can find three pricing options:

• $249 for the device ploys 6-month subscription
• $299 for the device plus a 12-month subscription
• $349 for the device plus an 18-month subscription.

Keep in mind that all of this comes with a 30-day money-back guarantee, free US shipping, a one-year warranty, and 10 percent off for ordering two devices.

I strongly urge you to always purchase any fitness- and/or health-related divided and supplements directly from the company’s official website. This is to ensure that you’re getting the right product, warrant, refund, discount, and other similar benefits.

If you’re like to give Lumen a try, make sure to use the discount code RBP40 to get $40 off.

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!

“Does Running Tone your Legs?” is a frequently asked concern among athletes and even among regular people. Running is a challenging and powerful workout, so people who want to lose weight or trim their figures to look fascinating want to know if running is the right workout for them.

Many runners begin for a variety of reasons; people begin as a need to burn fat or establish a healthy habit frequently evolves into a competitive urge to go further and farther.

You most probably desire toned legs for a strong and healthy appearance, but powerful quads, hamstrings, glutes, and calves also provide long-term health advantages.

Does Running Tone your Legs

And the answer is Yes, running does make your legs toned. Running focuses mostly on your legs and buttocks. Quadriceps, hamstrings, calves, and glutes are the muscles that carry you during your run. Running on a regular basis will undoubtedly result in a toned, fit physique with a firm buttock.

For most people, toned legs are the muscles that are visible from the outside of the leg. It’s difficult to imagine any frequent runner who doesn’t have toned thighs. Running is a great way to work out your legs. Once you start running on a regular basis, your thigh fat will be gone away.

Does Running Make Your Legs Look Better?

Running on a regular basis can change your body entirely, this exercise can make your body, including your legs look better and make you fit from inside. When people ask how running affects your body, they frequently have weight loss in mind. It’s truly that simple: weight reduction is all about balancing calories in against calories out, and running is a wonderful method to burn calories.

And when you lose weight, it automatically makes you look good. All the parts of your body begin to get a better and healthier shape. In my opinion, running is the ultimate solution for making your body and figure look better.

When running is compared to walking, you will burn roughly twice as many calories. Running a mile burns about 100 calories. There’s no need for a costly gym membership; most individuals can start running out their front door, and all you actually need is a decent pair of sneakers. You will lose weight if you make running a daily habit.

Does Running Lean You Out?

Running and leanness are so strongly established in our collective consciousness that the great majority of individuals start running to be transformed into a better shape. If you think that running makes you slimmer, the reasonable implication is that you should run more if you want to shed weight and body fat.

However, there is a flaw in this connection: it is founded on weak thinking that causes mistakes. Yes, there are many lean runners (so running and leanness may be connected), but running itself does not make you lean; it is only a myth.

If you want to be lean only by running then it will be a long process, running can help you get lean rapidly if you keep a consistent training routine and run at a rapid speed. Instead of running for a long period at a slower rate, try to go as hard as you can for the least amount of time.

To get lean, running should be incorporated into your normal workout program as part of a training plan, but only as a part, you shouldn’t rely totally upon running to get lean. You should make running a component of every exercise session.

You have to try other workouts, too in order to get leaner. Join a gym, get yourself a trainer, and start working on your legs. Once you take all your workouts seriously, and regularly, you will be able to get lean.

If you start doing something frequently, it will become a habit, and it will finally become a portion of who you are. Slowly increase your endurance and speed. Mix it up running and walking and gradually increase your running to outnumber your walking as time goes on.

Is Running Good For Slimming Legs?

Yes, running has been shown to be effective in lowering thigh fat and thinning your legs. Running can help improve the quadriceps, hamstrings, hips, calves, and Gluteus Maximus muscles, among many other things. Just make sure to wear comfortable shoes. However, you have to keep in mind that there are some hazards connected to running. So, remember to warm up before running and make sure to wear the correct running gear.

Long-distance runners’ legs are generally quite slim and their legs are also thin, as you may have noticed. This is due to the fact that running reduces the size of the muscles as well as the fat surrounding the muscles, resulting in smaller thighs. So, always remember to run without pressure, if you are running outside or using an athletic machine, like a treadmill at home.

Don’t put too much tension on your front thighs to keep them from thickening up anymore. If you are just getting started, you should run at least three days per week and up to six days per week as your strength and endurance develop. Allow for longer days to recover if your legs are hurting.

If you want your legs to be slimmed quickly, you can try other thin legs workouts like Flutter kick squats, Diamond kicks, Bear squats, Front and back lunges, etc.

The Bottom Line

Exercise and proper nutrition go together. While you do not need to maintain a strict diet, there are certain fundamental guidelines to follow if your objective is to have toned and visible musculature legs. Due to the hundreds (and often thousands) of calories burnt while running, several elite athletes believe they can consume whatever they want to.

Consuming proteins, carbohydrates, and the right amount of vegetables can help you tone your legs a lot quickly and smoothly. Once you start running regularly, your legs will love and hate you at the same time, but to get long-term results and satisfaction you have to sweat your body in the beginning.

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.

The history of running goes back thousands of years. Epochs have changed, running styles have changed, specialized equipment has appeared, but one thing has remained constant – the feeling of flight and freedom gained during a run.

The experts of cheap paper writing service have collected 10 unusual facts about running.

Fact #1.

The record for consecutive marathons run every day equals 365 days! Belgian runner Stephane Engels, also known as “The Marathon Man”, set this record in 2011 at the age of 49.

But that same year, the daily marathon record was broken by Spaniard Ricardo Abad as part of the 500 Marathons in 500 Days program, who continued it and ended up running 607 marathons in a row.

Additional Resource – 20 Fun Facts about running

Fact #2.

Music can improve your results by up to 15%! But only if you belong to a certain group of runners. If you tend to be internally focused, music is not likely to help you. But if you’re energized by the outside environment, turn up the volume on your headphones to cross the finish line even faster.

Fact #3.

More than 1 billion pairs of running shoes are sold in the world every year.

Fact #4.

The most expensive pair of running shoes costs 370,000 British pounds. These were the sneakers of Sir Roger Roger Bannister – British track and field athlete and neurologist, European champion in the 1500 meters in 1954, Commander of the Order of the British Empire. It was in this pair of shoes that he ran the first ever 1 mile in four minutes.

Fact #5.

Did you know that sneakers even surpass women’s high-heeled shoes in the number of pairs in in-home shoe cabinets? Sneakers generally occupy the first place in the world in shoe cabinets! They represent 39% of all shoes of the average statistical earthling, while the share of high-heeled shoes barely reaches 19%. But be careful: if these shares do not correspond to reality at your home, do not try to change it against the will of your other half.

Additional Resource – Here’s the full guide to running watches

Fact #6.

You can make lots and lots of money on the run. For example, in Scotland, you don’t even need to be first at the Loch Ness Marathon to bring home 50,000 British pounds. If you manage to photograph a real Loch Ness monster during the race near the fabled lake, you’ll get that prize regardless of the result. Of course, the ideal would be to win both the race and get all the prize money.

Fact #7.

In 1961, a farmer from Australia, Cliff Young, won the ultramarathon even though he was running it for the first time. He ran 875 km in 5 days, 15 hours, and 4 minutes, beating professional runners, although Cliff ran at a rather slow pace and was far behind at first.

It turned out that the farmer didn’t take any sleep breaks and ran while everyone else was asleep. He simply didn’t know that he could take sleep breaks. He wasn’t used to running without sleep for days because he constantly had to watch the sheep and pick them up in his pastures.

Fact #8.

The average man has so much energy in his fat reserves that he could run non-stop for 3 days at about 24 km per hour. As you note, that’s quite a lot and fast. So please don’t try to replicate that at home!

Fact #9.

In a recent study, runners were asked what food they couldn’t live without. The winner was a banana!

Fact #10.

Even if you’re the slowest runner, running just for your own pleasure, you burn at least 10 calories per minute of running. That means you can “burn off” half a bar of dark chocolate in 23 minutes.

Fact #11.

Your feet have 26 bones, 33 joints, 112 ligaments, and a network of nerve branches, tendons, and blood vessels. And it all has to work in sync when you run!

Fact #12.

The marathon distance at the first few Olympic Games was about 40 km. It only gained its modern metreage in 1908, when, during the London Olympics, the marathon route was lengthened to 42 km 195 m only for the sake of the royal family, who wanted to watch the race from the windows of Windsor Castle.

Fact #13.

The oldest person to run the marathon was 100 years old. It was an Indian, Fauja Singh, born in 1911. And now you’d be surprised even more – he didn’t start running until he was 89 years old. So it’s never too late to start!

Fact #14.

12 of the world’s top 20 runners belong to the Kalenjin tribe from northwestern Kenya.

Fact #15.

According to statistics, athletes wearing red clothes win competitions most often.

Fact #16.

Running is euphoric. After a long and exhausting run, an athlete is often caught up in a state known as runner’s euphoria: he is in a great mood, feels a boost of vitality, extraordinary clarity of thought, and the ability to cope with any problem.

Fact #17.

Two of America’s greatest track and field athletes had serious illnesses in their time. The hurdler Gail Devers suffered from Graves’ disease and nearly lost both feet. However, the disease receded and she won Olympic gold in 1992. At the 1960 Olympics in Rome, Wilma Rudolph, who specialized in short distances, won three gold medals in track and field. Keep in mind that as a child she suffered from polio and was a very sickly child, to whom doctors predicted disability. However, her mother and self-belief have worked wonders.

If you as a student spend all your time on sports and don’t know how to carve out an hour for homework, turn to companies that write essays for me. In addition to a wide range of college paper writing services, you can also count on nursing essay help.

Authors Bio: Iren Dmitrieva is a Seo copywriter. She’s specialized in content creation, search engine optimization, and social media marketing. She optimizes everything to make sure people find the content organically.

*This is a guest post by my friend Ben Drew*

The feet are kind of the most important part of the body when it comes to running. That’s why pain in the foot is the last thing any runner wants to be dealing with.

The frustrating thing about foot pain is that it can be caused by a very wide variety of things. Narrowing down on the exact area of pain can help you to find out exactly what’s behind it.

If you’re plagued by pain in the ball of your foot between the 3rd and 4th toes, you may be running with Morton’s neuroma. This inflammatory foot condition is usually an overuse injury, and it requires some lifestyle and gear changes as well as the usual treatment.

Let’s explore the condition and how to deal with it so it doesn’t ruin your running.

What Is Morton’s Neuroma?

Morton’s neuroma is an inflammatory foot condition that leaves you with pain in the ball of your foot. It’s basically an overuse injury, as it often develops due to constant and consistent pressure or force on the forefoot.

It’s worth noting that this condition is not a true neuroma. Neuromas are tumors of the nerves, but Morton’s neuroma is simply a thickening of the tissue in the nerve.

The soft tissue around the nerves in the forefoot begins to thicken after a long period of consistent pressure or hard force. As they thicken, the metatarsal bones begin to rub against them, causing pain and more inflammation.

It can also begin to put pressure on ligaments surrounding the nerve, which is why it manifests as pain, numbness, or a tingling sensation in a very specific part of the forefoot.

Strangely, it tends to occur in only one foot.

How Does Someone Get It?

There are two things that put you at high risk of Morton’s neuroma. Number one is exercising or taking part in high-impact sports – for runners, both boxes are checked here.

Our feet take up to 4 times our body weight in force when we run! Imagine how that’s increased when you jump or play sports like basketball or racquetball.

The second thing that can lead to Morton’s neuroma is constant pressure on the toes from an ill-fitting shoe or a shoe with a tiny toe box. Women are at significantly higher risk of the condition developing if they wear high heels!

These two things place a lot more pressure on your forefoot than there should be. This is basically constant trauma to your bones and nerves, which results in plenty of inflammation.

Those who have existing foot conditions, such as bunions, flat or high arches, and hammertoes, may also be at higher risk of getting Morton’s neuroma.

In short, anything that causes you to change the way you walk can lead to this condition. Because you’ll be distributing pressure differently across the foot to what it’s used to, there’s a high chance of those nerves becoming strained and inflamed.

Additional Resource  – Should I run in miles or minutes?

What Are the Symptoms of Morton’s Neuroma?

The symptoms of Morton’s neuroma usually only show up a little while after the nerves become inflamed. Usually, the first time you’ll notice any sign that something isn’t right is after being on your feet for a long period of time.

The first symptom is usually an uncomfortable and definitely noticeable pain in the forefoot. This may be accompanied by a tingling or numb sensation in the ball of your foot.

You may also experience an uncomfortable feeling like there’s a pebble in your shoe right under the forefoot, which is a result of the inflammation of the nerve between the metatarsal bones.

The worse the inflammation gets, the more intense the symptoms will become. In mild to moderate cases, it begins after spending a lot of time on your feet.

When you run, the pain may start 10 to 20 minutes into your run, cutting it short. Every step can feel like an electrical shock going through your foot.

In severe cases, the pain may last for days or weeks at a time, effectively ruining any sort of training program you may have been following.

Additional resource – Running with osteoarthritis 

Is Morton’s Neuroma Common With Runners?

Morton’s neuroma isn’t specific to runners, but they may be at a higher risk of developing it. Because your feet take a lot of pressure when they’re pounding the pavement, that finicky nerve in the forefoot can take some strain.

Non-runners are also fairly prone to developing it if they play other high-impact sports or wear the wrong shoes.

But runners who also fall into other high-risk categories are the most susceptible to this painful foot condition.

If you run, you’re already at risk. But it’s more common in runners if they:

• Wear running shoes that don’t fit properly
• Wear running shoes with a small or tight toe box
• Do high-impact cross-training
• Spend time in high heels when they’re not running
• Have existing foot conditions

Can You Continue Running With Morton’s Neuroma?

Well, you can keep running with Morton’s neuroma. But should you? Probably not.

When you run with Morton’s neuroma, you may feel sharp, electric pains in the area under your toes. Every time you step on the foot, you’ll most likely feel a stabbing sensation, possibly with tingling or burning. Nobody wants to run with that!

The pain in the ball of your foot is relieved by rest. It’s a good idea to stay off your feet while suffering from Morton’s neuroma, until it’s healed. You may have to reduce the volume of your training until it’s eased up and you’re no longer experiencing symptoms.

Keep in mind that rest should be used in conjunction with other treatments.

What Treatments Are There for Morton’s Neuroma?

Treating Morton’s neuroma effectively relies on fixing the things that are causing the condition in the first place.

If you’ve done all you can and you’re still struggling with debilitating pain, your doctor may be able to give you corticosteroid injections to reduce the inflammation, in turn lowering the pain.

Alternative therapies like acupuncture may show some results in improving pain. As a last resort, Morton’s neuroma surgery may be recommended.

But before we get that far, here are the steps you should be taking to reduce inflammation and relieve pain in the ball of your foot. Implementing these can make a huge difference to your pain!

Ice and Anti-Inflammatory Drugs

Ice can work wonders for forefoot pain.

Try to ice the painful area 3 to 4 times every day, for about 20 minutes at a time. Don’t place an ice pack directly on the skin, though. Wrap it in a cloth before placing it on the sore area.

If icing doesn’t alleviate the pain to a point where you can continue with your daily life as normal, you can take non-steroidal anti-inflammatory medications to ease the ache. They’re easy to get over the counter, just make sure to follow the instructions closely.

Change Your Shoes

Making the change to more supportive shoes can be a huge help.

The first thing you should be looking for in a pair of shoes is a spacious toe box. The easier it is for the toes to splay, the less chance there is of the nerve being pressured.

As well as toe space, there should be enough support for your arch. If you roll your feet inwards when you walk, you’ll need a stability shoe, but those with a neutral foot can wear a neutral shoe.

Making sure your foot is properly supported means that your body weight is evenly distributed. There’s less extra and unnecessary pressure on particular parts of the foot, so the nerves can be free of stress.

Choosing a shoe with a low heel-to-toe drop can also have a positive effect. The standard heel drops come in at 10 to 12mm, but investing in a show with a 4 or 5mm drop can drastically reduce pressure on the metatarsal bones.

It’s advisable to get new running shoes, work shoes, and everyday casual shoes for Morton’s neuroma. But that’s not always a practical or affordable thing to do, so we recommend buying one pair of new shoes and using met pads or insoles for the others.

Met Pads or Insole

Insoles can provide support for your feet that you aren’t getting from your shoes. It’s important to note that some shoes may not accommodate insoles. But generally, any shoe that has a removable insert in it can fit a custom insole.

They also add a touch more cushion underfoot, protecting your foot and absorbing shock. But the real benefit is that they realign the foot to reduce pressure on the sore spot.

If you don’t want a full insole, you can try a metatarsal pad first. These fit right behind the metatarsals, in the dip behind the fatty pad on the ball of your foot.

They do a similar thing to the insoles – provide support and reduce pressure on the neuroma by aligning the foot correctly.

Cut Back on Mileage

One of the easiest ways to fall right back into stabbing pain is to keep doing the same activities at the same level of intensity.

To lower the pain and speed up healing time, you should be resting your foot. This may mean taking a week or so off from running. Along with rest, you can stretch and massage the foot regularly throughout the day.

If you really can’t do without your weekly exercise, at the very least cut back on your mileage. You don’t want to be halfway through a run when you’re hit by crippling pain, so halve your mileage until the condition eases up.

When Should You See a Doctor?

There’s no need to see a doctor immediately when you notice the symptoms of Morton’s neuroma. Implementing the above home treatments can make a huge difference to your pain, and can actually allow the space for the condition to heal on its own.

But if you don’t feel any improvement after giving these treatments a try, it may be worth seeing your doctor to explore other options.

Don’t hesitate to visit your medical practitioner if you need to. Surgery is usually the last resort, and your doctor will be able to advise you on the best course of treatment for your particular case.

Ready to make your 5K race or athletic event the talk of the town? You’re in the right place! I’m about to dive into a treasure trove of insider tips and tactics to help you market your event like a pro.

Whether it’s your first race or you’re a seasoned organizer, these strategies will give you a fresh perspective on reaching your audience effectively.

Let’s get started and turn your event into the must-attend experience of the season!

Social Media Ads

Can you believe that with just one click, you can potentially reach millions? It’s like having a megaphone that can broadcast your message across the globe.

You know where most people are hanging out online these days? Social media! Platforms like Facebook, Instagram, and Twitter have become our digital living rooms. Ever noticed how you (and, let’s be honest, almost everyone else) can’t resist checking your feed every so often? That’s right, we’re all a bit hooked.

If you’ve got a race or event coming up, this is the perfect playground for you. One of the most effective strategies to get your event noticed? Promoted posts! Think of it as shining a spotlight on your race details amidst the vast digital universe.

And here’s a cool tip for Facebook lovers: the platform allows you to zero in on your ideal participants. You can specify demographics like age, gender, location, or even interests. Fancy reaching out to 20-30-year-old marathon enthusiasts in New York? No problem!

All you need to do is set a budget, decide how long you want your campaign to run, upload your race details, and voila! Facebook will ensure your post finds its way to the screens of your target audience. Yes, there’s a fee involved, but think of it as an investment. After all, a house packed with enthusiastic runners on race day? Priceless.

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

Flyers

While we’re all swooning over digital ads and their potential, let’s not forget the charm of good old-fashioned face-to-face marketing. Yes, in the age of pixels and pop-ups, physical flyers still have some serious game!

Especially for athletic events, like your upcoming 5K run, flyers can be your best friend. Picture this: a vivid, punchy flyer that makes people stop, look, and think, “Hey, I want to be a part of this!”

Now, if you’re thinking, “I’m no Picasso, how do I design a head-turning flyer?”

Here are some steps and tips:

• Design for Impact: Think vibrant colors, bold fonts, and captivating imagery. Remember, the goal is to stand out and grab attention.
• Highlight the Essentials: Don’t forget to showcase the unique features of your race. A scenic route? Celebrity participants? Medals for everyone? Let people know!
• Sweeten the Deal: Who doesn’t love a good discount? Add a promotional code or a special sign-up bonus to give people that extra nudge.

Stumped about design? No sweat! Platforms like VistaCreate are like a digital canvas, making it super easy to craft stellar flyers, even for those of us who can’t draw a straight line.

Once your masterpiece is ready, it’s time to get it out there! Potential runners are everywhere – at the local gym, running clubs, jogging tracks, or even browsing through the latest running gear at sports stores. Make sure they spot your flyer!

Fitness Clubs

If you’re on the hunt for potential race participants, where better to look than places buzzing with fitness enthusiasts? That’s right, local gyms and running clubs are like treasure troves brimming with people who might just be looking for the next race to conquer.

Consider this:

• Instant Target Audience: People at these venues already have fitness on their minds. You’re not trying to convince someone to start running; you’re just showing them a fantastic opportunity to use their passion!
• Personal Touch: Engaging with potential participants in person adds a layer of trust and genuine connection. They get to meet the face behind the race, ask questions, and feel a personal connection to the event.
• Collaborative Opportunities: Rather than just leaving flyers or making announcements, why not integrate more deeply with the fitness club or running group? For instance, pitch the idea of a “Race Prep Group” where members train together for your event. It fosters community spirit and can be a fun way for members to prepare and participate as a team.
• Fundraising Challenge: Amp up the excitement by introducing a friendly competition. Encourage the gym or club to form teams and see who can raise the most funds for a chosen cause. Not only does this promote your race, but it also contributes to a greater purpose.

Approach Influencers

In a world where social media often dictates trends, influencers can be your secret weapon to skyrocket awareness for your event! Here’s why: influencers are not just personalities; they’re a channel to access a committed, trusting audience – their followers.

Selecting the Right Influencer:

Identifying the right influencer is like selecting the right running shoes – essential and significantly impactful! Whether they’re a seasoned runner, a revered coach, dynamic fitness influencers, or even a sports reporter with a knack for captivating stories, they need to resonate with your event and audience.

Making It Engaging:

Going beyond mere promotions, imagine if a well-known local runner shared their training journey leading up to your event! Perhaps a revered running coach could share tips on preparing for race day? These authentic narratives could beautifully amplify your event’s appeal.

Invite a Special Guest:

Adding a sprinkle of star power never hurts! A sports celebrity can add that extra dash of excitement and allure. Hosting an Instagram Live session where they share a few words or engage with potential participants can create a massive buzz!

Key Steps to Influencer Collaboration:

Find influencers who align with your event ethos and have a following that matches your target demographic.

Ensure that your collaboration offers value to the influencer as well, be it through exposure, reciprocal promotion, or other creative means.

While Instagram may be the epicenter of influencer marketing, don’t forget about Twitter, LinkedIn, or other platforms where potential runners might spend their time.

Once the campaign is live, engage with the content, express gratitude, and perhaps even offer shoutouts to the influencer to foster a positive relationship for future collaborations.

Improve Your SEO

In today’s digital age, SEO (Search Engine Optimization) is like the stamina of a marathon runner: essential and game-changing. If you’ve been relying solely on other forms of advertising, imagine the boost you’ll get when your race website ranks at the top of Google’s search results!

People looking for races nearby? They’re heading to Google first. And you want to be right there, waving at them from the top results.

Let’s break down the SEO relay race for your event:

Keyword Mastery:

• Discovery: Use tools like Google Keyword Planner or SEMrush to uncover popular search terms related to races in your area.
• Organize: Group these keywords based on search intent and volume. This helps in structuring your content strategy.

Content is King:

• Diverse Content: Don’t just focus on blog posts. Think race preparation tips, benefits of participating, personal stories, and even local landmarks or the race route’s scenic beauty.
• Frequency Matters: Regularly update your website. Fresh content signals search engines about your site’s relevancy.

On-Page SEO Touchpoints:

• Performance: Ensure your website loads quickly. Google loves speedy sites!
• Mobile Optimization: A majority of users search on mobile. Make sure your website is mobile-friendly.
• Internal Linking: Connect related pages within your site. It boosts the page’s SEO value and provides a better user experience.

Off-Page SEO Strategy:

• Link-Building: Earn backlinks from credible websites. This vouches for your site’s credibility in the eyes of search engines.
• Engage in Communities: Participate in online running forums and communities. Share your content and earn genuine traffic.

Patience and Persistence:

SEO isn’t an overnight success. It’s akin to long-distance running. You’ve got to put in consistent effort, refine strategies based on results, and keep pushing for that top spot.

5 Ways to Promote your 5K Event – The Conclusion

There you have it. By implementing the above strategies, you’ll definitely garner more attention and hopefully more sign-ups for your events. The rest is just details.

Not losing weight while running and exercising in general? Then today’s post should provide some answers to what’s keeping your progress from reaching your full potential.  sheds plans 

Would you like to make running, or any other exercise plan, a daily habit in your life? Then the following infographic should get you started on the right path. The rest is just details, as the saying goes.

*This post may contain affiliate links*

Compression socks has conquered the running world.

In fact, the item has become a must-have item—for recreational and elite runners alike.

Have doubts? Then simply look around any running event, and you’ll, definitely, see more than a few runners not only in compression socks but also calf sleeves  or arm sleeves.

But do these compression socks actually work? Or are they nothing but hype?

Here’s the truth.

According to research, and my own experience, running while sporting compression socks may bring more than a few health benefits, such as improving blood flow, speeding up recovery, preventing injury, and so much more.

In this article, I’ll delve into some of the main benefits of compression socks how to offer as well as share a few tips on how to make the most out of them.

Sounds great?

Let’s get started

How Do Compression Socks Work?

Compression socks consist of sport stockings that are specifically designed to gently squeeze the lower legs.

The socks are made with stretchable materials that apply gentle pressure over the lower leg muscles to improve blood circulation, prevent the formation of blood clots and reduce pain—allegedly, of course.

The further the muscle from the heart, the greater the pressure. This means that the compression is higher around the ankle than it is around the knees.

By squeezing the muscles, the socks help your veins push blood back up the legs and towards the heart—where it gets re-oxygenated—then back again. Oxygen (along with nutrients) is what keeps your running machine tagging along—and blood is the vehicle of delivery.

Here’s the full guide compression socks for running.

Are Compression Running Socks Worth it?

Now that you know a little bit about running socks, let’s discuss if they’re actually worth it.

Scientific proof aside (and there’s plenty of it), I believe that compression can help—and they do help a lot.

They might not be the answer to all of your running prayers, but they’re actually a step in the right direction.

Let’s look at how these compression socks actually help.

1. Improved Recovery

This is the main reason runners love compression gear—and the selling point for most compression gear companies.

Here’s the oversimplified explanation.

Running is an intense, high-impact exercise that takes a toll on your muscles, the reason you experience post training soreness (and pain).

Here’s the kicker. Compression socks improve blood flow in your muscles. This, in turn, may help repair them faster, so you’re ready for your next workout. The improved circulation also helps to reduce your lactic acid buildup.

In other words, improved blood flow leads to faster recovery.

2. More Stability

Compression socks apply graduated pressure to the muscles of your lower legs, which provides additional support. This, in turn, reduced vibration and damage during training.

This can help you prevent muscle pain—both during and after training. What’s not to like.

Additional resource – Compression pants for running

3. Reduce DOMS

Delayed onset muscle soreness is a part and parcel of a runner’s life—especially those who love to push themselves.

Here’s the truth. Any type of exercise is bound to damage your muscles—running is no exception. This is the reason foot pain and other annoying issues are common among runners, especially those who are not yet adapted to the high impact—and might require a longer recovery time.

What’s more?

By improving circulation to your muscles, compression socks may help limit water retention and swelling that may contribute to soreness and pain.

Additional resource – Your guide to running compression arm sleeves

4. Less Swelling

For a long time, compression socks have been used to limit swelling in the feet and ankles.

They help manage spider and varicose veins in people who stand all day, like teachers, nurses, waitresses, or anyone engaging in activities that put constant pressure on the feet. Runners who experience this should pay a visit to a varicose veins doctor.

If you do any type of endurance training, you’re likely spending extended amounts of time on your feet; therefore, trying out compression socks might beneficial.

Additional Resource – The benefits of running

5. Prevent Injury

Running and overuse injuries go hand in hand. In fact, surveys report that roughly 80 percent of runners get injured at least once a year. That’s a staggering number.

Anything you can do to mitigate your injury risk is surely welcomed.

One way to help you sidestep overuse injuries, besides training properly, getting the right shoes, using proper technique (and all that), is to use compression gear.

With a mix of improved circulation and greater pain relief and protection, you’ll more than likely decrease your injury risk.

In fact, sporting compression socks may help with lower leg injuries such as shin splints, calf strains, and Achilles tendonitis.

I hate to sound like a broken record, but the improved recovery rate also means sustaining fewer injuries—since some overuse injuries can be blamed on lack of recovery.

6. Provide Protection

If you do lots of trail runs through grassy and woody areas, compression socks might be a great addition to your running gear.

The stuff can help protect your legs from abrasions and scratches while you go for a run on technical, treacherous trails. The socks may also prevent your skin from contact with plants like poison ivy, which can be quite annoying.

7. Warmth

If you’re just like me and love to wear running shorts when logging the miles, then compression socks are a great addition, especially when the weather is hot.

Compression socks also help in colder weather. They can help keep your lower legs warm even in the coldest temperatures and protect muscle strains.

Additional Resource – Here’s the full guide to calf compression sleeves for running

How to Choose the Right Compression Socks

Before you go ahead and buy your first (or next) compression sock for running, make sure to keep in mind the following:

• Get the right size. Measure your calves for proper sizing.
• Get the right fit. Too loose stocking defeats the purpose of getting a pair, while too tight will likely cause more harm than good.
• Choose graduated—lower pressure at the knees and progressively higher pressure down to your toes.
• Just like running shoes, the socks have to be comfortable—or, you aren’t going to wear them, especially during long runs.
• Don’t buy white. They get dirty super fast. And you don’t want that.

My Recommendation

Over the past few weeks, I’ve been trying CopperJoint compression socks, and I’m in love.

The socks were designed for runners in mind and help reduce the natural vibration associated with high-impact exercise—running is no exception.

CopperJoint compression socks are easy to wear. The toe seam is smooth, and the stocking are made with anti-microbial materials. It takes many a use for them to get stinky.

Conclusion

Although compression socks may not turn into the fastest runner on the block, they’re efficient enough to give a small competitive edge—and sometimes, that’s all you need to take your performance to the next level or break a new personal record.

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

In the meantime, thank you for dropping by.