David Dack

Have you ever experienced that dreaded pain in your Achilles tendon while out on a run? Or maybe it strikes just as you’re catching your breath after a satisfying workout? Well, brace yourself, because you might be dealing with a formidable foe known as Achilles tendinitis.

Now, let me tell you, Achilles tendinitis is no joke. It’s like that unwelcome guest who crashes your running party and refuses to leave. But fear not because I’ve got your back. I’ve put together the ultimate guide to Achilles tendonitis in runners, and trust me, it’s going to be a game-changer for you.

By the time we’re done here, you’ll be armed with knowledge that will help you tackle this relentless injury head-on. I’m going to dive into everything you need to know, from understanding the ins and outs of Achilles tendonitis to learning why us runners seem to be particularly susceptible to it. Oh, and I’ll explore the fascinating anatomy of the Achilles tendon too, just to give you a complete picture.

But that’s not all. I’ll also unveil the secret sauce of treating Achilles tendonitis, providing you with practical tips and strategies to get you back on your feet in no time. And hey, prevention is key, right? So I’ll equip you with the tools you need to protect yourself from future bouts of Achilles tendinitis, ensuring you can keep pounding the pavement without worry.

Sounds like a lot to digest? Well, let’s get started.

Basic Anatomy & Functions

The Achilles tendon is a strong and resilient that takes the spotlight as the heavyweight champion of your body’s tendons. It sits right behind and above your heel, connecting the powerhouse duo of calf muscles—the gastrocnemius and soleus—to the back of your heel bone, also known as the calcaneum.

Think of the Achilles tendon as the power conduit, the trusty bridge that transfers all that force and energy from your calf muscles to your ankle during the magnificent acts of walking and running.

What’s more?

The Achilles tendon is so incredibly robust that it can withstand the mind-boggling pressure of over 1,000 pounds! Yes, you heard that right. It’s as if it possesses Herculean strength, ready to take on whatever challenges come its way.

But here’s the catch: Even with its impressive fortitude, the Achilles tendon isn’t impervious to injury. In fact, it can still succumb to the forces of strain and stress. Just like any formidable hero, Achilles tendonitis can sneak up on you when you least expect it, ready to put a dent in your running aspirations.

Risk Factors For Achilles Tendon

When it comes to Achilles tendinitis, knowledge is power. Understanding the factors that may raise your risk of falling victim to this nagging condition can help you take proactive steps to protect your Achilles tendon fortress..

First on the list is the unavoidable ticking clock of age. As the years go by, the risk of Achilles tendinitis tends to creep up, especially from the age of 30 onwards. The “elasticity” of the tendon takes a hit, making it more vulnerable to micro-tears.

But wait, there’s more. Gender also plays a role in this tendon tale. Sorry, gentlemen, but studies have shown that male runners are more prone to Achilles tendinitis. It’s like the tendons are playing favorites, leaving you with an extra hurdle to overcome.

Next up, let’s talk about biomechanical challenges. If you have flat feet, consider them a double-edged sword. While they might make you an ace at limbo competitions, they also put extra pressure on your Achilles tendon, paving the way for tendinopathy to march in uninvited.

Now, let’s lace up our detective shoes and investigate the case of the culprits known as bad running shoes. Picture this: you’re out on the road, putting in the miles, but your worn-out or ill-fitting sneakers are secretly plotting against you. They’re like the villains of the running world, increasing your risk of Achilles tendinitis. Time to invest in a trusty pair of running shoes, my friend!

Speaking of running surfaces, let’s navigate the treacherous terrains that can leave your Achilles tendon vulnerable. Think of asphalt and concrete as the foes of your footwork, offering little forgiveness and amplifying the strain on your tendon. It’s like running through a minefield, risking injury with each step.

But wait, there’s a twist in the story. Certain medical conditions can also act as accomplices to Achilles tendinitis. If you have high blood pressure, diabetes, or immunological issues, consider them as potential red flags that warrant extra caution. It’s like Achilles tendinitis has a knack for targeting those already facing health challenges.

Last but not least, let’s stretch our focus to the importance of flexibility. Tight calf muscles, akin to a clenched fist, put additional strain on the Achilles tendon.

It’s like pulling on a rubber band that’s already taut, increasing the tension and leaving the tendon susceptible to tendinopathy.

The Early Signs of Achilles Tendinitis

You’ve just finished a run, feeling that post-workout glow, when suddenly a mild ache starts to creep in. It’s like a warning sign from your Achilles tendon, located either above the heel or in the back of your leg. It’s a subtle message, but one that shouldn’t be ignored.

As the hours pass, you may notice stiffness or tenderness, almost like a mischievous cramp playing hide-and-seek around your affected foot. But fear not, as these sensations often subside with mild activity, leaving you with a sense of relief.

But wait, there’s more. Your Achilles tendonitis might have a few additional tricks up its sleeve. You might experience a redness or sweltering sensation in the Achilles area, as if the fire of inflammation is dancing beneath your skin.

What’s more?

Heel pain can strike during your run or ambush you right after, like a relentless opponent determined to throw you off your feet.

Swelling becomes another player in the Achilles tendonitis game, lurking in the back of your heel or even within the tendon itself, causing discomfort and pain.

And let’s not forget the morning rituals. As you rise from your slumber, you may encounter pain and stiffness in your Achilles.

Your ankle may also become a key player in this Achilles tendonitis drama. Poor flexibility and tightness during plantar or dorso flexion, like a stiff gatekeeper, can hinder your ankle’s full range of motion..

Lastly, prepare yourself for the unexpected soundtrack of cracking sounds during ankle movement. It’s like a tiny orchestra of pops and clicks accompanying your every step, reminding you that your Achilles tendon is in a state of unrest.

Additional resource – How to run in deep water

Achilles Tendonitis – The pain scale

At the milder end of the spectrum, you may experience pain while running or shortly after. It’s like a gentle reminder from your Achilles tendon, a whisper rather than a shout. However, the pain is not overly disruptive and tends to subside during rest. You might feel this discomfort along the Achilles tendon as you continue your run, a nagging companion that doesn’t want to steal the spotlight.

Moving up the scale, the pain becomes more assertive. Not only does it accompany your activities, but you also notice swelling in the Achilles region. This swelling can be tender to the touch, as if the area has become sensitized and responsive to even the slightest contact. In some cases, you might even detect the formation of a lump within the tendon, a small intruder that adds to the complexity of the situation.

Now, brace yourself for the higher end of the pain scale. Weight-bearing activities become a battleground for your Achilles tendon. Each step brings a surge of pain in the Achilles region. The swelling along the tendon may intensify, accompanied by sharp points of pain that catch you off guard. It’s as if your Achilles tendon is protesting vehemently, demanding your attention. In extreme cases, the Achilles tendon may even tear completely, causing a level of pain that is nothing short of severe.

Remember, this pain scale is a guide to help you understand the progression of Achilles tendonitis and the potential severity of your symptoms. If you find yourself higher on the scale, it’s crucial to seek professional medical advice to ensure proper diagnosis and treatment.

Complications of Achilles Tendonitis

When Achilles tendonitis is ignored or left untreated, scar tissue starts to make its presence known. Picture it like a stubborn invader, setting up camp in the delicate balance of your tendon. This scar tissue hampers the healthy flow of blood to the tendon, obstructing the crucial process of healing. While some remodeling may still occur, it takes a detour into fibrosis territory.

Now, fibrosis is no friend to your Achilles tendon. It’s like a mischievous character that brings trouble wherever it goes. The fibrotic tissue tends to be weaker and less elastic than the healthy tendon, posing a higher risk of tears. And we’re not talking about a minor hiccup here; we’re talking about a tear that demands serious attention, potentially even surgical intervention. It’s a scenario that no runner wants to face.

Over time, if left unaddressed, the complications can progress further. The Achilles tendon itself may succumb to a degenerative tear, forming a lump that serves as a painful reminder of the neglected tendonitis. This is a sign that things have taken a turn for the worse, and action needs to be taken promptly.

As if that weren’t enough, Achilles tendinosis  can rear its head. It’s like a stubborn foe that limits your ability to even engage in a slow jog. It puts a damper on your running aspirations, leaving you longing for the freedom and joy that once accompanied your strides.

Surveys and studies have shown that roughly 66 percent of Achilles tendonitis cases strike the midpoint of the tendon, a few inches above the heel. So, this isn’t just a rare occurrence—it’s a prevalent problem that demands our attention and proactive measures to prevent its progression.

How to Treat Achilles Tendonitis In Runners

So, you’ve found yourself caught in the grips of Achilles tendonitis. But fear not for there is a road to recovery that leads to renewed strength and pain-free running. Let’s explore the steps that will guide us along the way.

Stop Running

Giving your Achilles tendon a well-deserved break from the repetitive impact is crucial for its recovery. Take a step back, lacing up those running shoes can wait for now. But fear not, for rest doesn’t mean you have to stay idle. Embrace cross-training, engaging in activities that are gentle on your Achilles tendon.

Picture yourself gliding through the water, the pool becoming your sanctuary as you swim with grace. Or imagine the rhythm of your pedaling as you conquer the miles on a bike ride, feeling the wind against your face. You might even find solace in the strength training arena, sculpting your body while giving your tendon the respite it needs. And why not explore the benefits of yoga, where stretching and mindful movements can nourish both body and soul?

During this rest period, it’s essential to listen to your body and respect its limits. Non-weight-bearing exercises are your allies during this time. Allow yourself at least three weeks of dedicated recovery, refraining from pushing through the pain. Remember, healing takes time, and patience is your greatest companion on this road to recovery.

Studies have shown that it may take at least three months or more for the pain to fully dissipate, according to The American Academy of Orthopedic Surgeons.

Ice Therapy

Imagine your Achilles tendon as a fiery battleground, with inflammation and discomfort raging within. Ice therapy swoops in as a hero, armed with its icy touch to calm the flames. Applying ice to the Achilles tendon can provide much-needed relief, reducing swelling and numbing the pain.

But here’s the catch: timing is everything. Remember not to overstay your welcome with the ice pack. Keep it to a maximum of 15 minutes per session, several times a day. Studies have shown that applying ice for less than 10 minutes has minimal effect, while over-icing for more than 30 minutes may damage the skin. So, aim for that sweet spot and let the cooling sensation work its magic.

Take Meds

Intense pain can be a formidable adversary, but fear not, for there are allies that can lend a helping hand. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can be your go-to companions in combating both pain and swelling. However, it’s crucial to approach medication with caution.

Remember that while NSAIDs can provide temporary relief, they merely address the symptoms and don’t tackle the underlying issue. So, be mindful of using them as a short-term solution and seek comprehensive treatment for long-lasting results.

But hey, why stop there? Let’s explore some other techniques that can aid in your Achilles tendonitis recovery.

When To See A Doctor

If pain around your Achilles tendon persists despite rest and proactive measures, it’s time to bring in the experts. Consulting a doctor becomes essential when symptoms fail to improve.

Resist the temptation to reach for painkillers before your appointment, as they can mask the true extent of your condition, potentially leading to misdiagnosis. Instead, opt for an open discussion with your doctor, addressing your concerns and exploring the best course of action.

While surgery may be necessary in some cases to remove scar tissue around the tendon, my research indicates that it is not always the optimal solution, as it can stimulate further scar tissue formation.

Instead, experts recommend focusing on the root causes of the problem, rather than solely treating the symptoms. Improving flexibility and mobility in your calf muscles becomes paramount, and one tool that has shown promise in achieving this is the mighty foam roller.

Achilles Tendonitis in Runners – The Conclusion

Here’s the bad news.

We are not robots, and there’s no spare part for our bodies.

No real cure for an overuse injury.

Achilles tendonitis occurs because of damage to the tendon, and if if you run, you’re bound to cause some damage.

Healing damaged tendons requires recovery time and acute attention.

Understanding the injury and incorporating the tips above into the recovery plan is a good place to start.

If symptoms don’t improve, seek out a physical therapist to help you with your recovery.

Feel free to ask for second opinion if you’re still in doubt about surgical issues.

Walking is a fantastic choice for improving your fitness and health and even working towards weight loss. It’s a low-impact, accessible exercise that can be tailored to your individual needs and goals. I’m here to guide you on your journey to becoming a healthier and more active you.

Before we dive into the details, it’s essential to emphasize safety and individual health considerations. Consulting with your doctor, especially if you have specific health concerns or conditions, is a smart and responsible first step. They can provide personalized advice to ensure that walking is a safe and suitable exercise for you.

Now, let’s get started on this exciting path to better health and fitness through walking!

Whether you’re a beginner or looking to take your walking routine to the next level, I’ve got you covered.

The Benefits of Walking

Walking is a powerhouse of exercise with a plethora of benefits for both your physical and mental well-being.

Let’s dive into some of these fantastic advantages:

• Weight Management: Walking can help you shed those extra pounds and maintain a healthy weight. It’s a sustainable way to burn calories and boost metabolism.
• Improved Stamina: Regular walking builds endurance, allowing you to take on more extended and more challenging walks over time.
• Stress Reduction: Walking is an excellent stress reliever. It helps clear your mind, reduces tension, and promotes relaxation.
• Health and Well-being: The health benefits are numerous, including reduced risk of heart disease, stroke, and certain cancers. It’s also known to lower blood pressure and cholesterol levels.
• Mental Health: Walking is a mood booster. It releases endorphins, which are natural mood lifters and can help combat symptoms of depression.
• Brain Health: It’s like a workout for your brain, too! Walking has been linked to improved cognitive function, memory, and creativity.
• Low-Impact Exercise: Unlike high-impact exercises, such as running, walking is gentle on your joints while still providing an effective workout.

Consult Your Doctor

Before you lace up those sneakers and hit the pavement, let’s talk about a vital step that’s often overlooked: consulting your doctor.

Why, you ask? Here’s the scoop:

Cardiovascular Concerns:

If your family tree has a few branches dedicated to heart issues or you’ve had heart problems yourself, it’s like having a red flag that says, “Talk to your doctor!” Cardiovascular diseases can impact your ability to exercise safely.

Emerging from Hibernation:

Have you spent more time on the couch than you’d like to admit? Well, you’re not alone. But before you go from couch potato to marathoner, consider a pit stop at your doctor’s office. They can help you ease into a new routine without any hiccups.

The Lightheaded Club:

Are you the president of the “I Often Feel Dizzy” club, or do you have a VIP membership in the “Chronic Headache” association? These symptoms can be your body’s way of saying, “Hold on, let’s check this out.”

Wisdom of Age:

If you’ve celebrated a few 60th birthdays or more, your body may have some special needs when it comes to exercise. Your doctor can help tailor a plan that keeps you feeling youthful.

Medical Marvels:

Conditions like diabetes, high blood pressure, chest pain, or joint problems can be tricky when combined with exercise. Let your doctor be your health hero and create a plan that works for you.

The Mom-To-Be:

If you’re expecting, congrats! Now’s the time for some gentle guidance on the dos and don’ts of exercising while pregnant. Safety first, for you and your little one.

Recovery Mode:

If you’ve been on the injured list or recently played host to a surgical procedure, your doctor can give you the green light to get back into the swing of things safely.

How to Start Walking For Beginners?

So, you’re all geared up to embark on your walking journey, but you’re wondering, “Where do I begin?” Fear not, because the path to becoming a seasoned walker is simpler than you might think. Here’s your guide:

Start Small:

Picture this: You’re in the comfort of your home, ready to take on the world of fitness. But here’s the secret – you don’t have to conquer it all at once. Begin with a gentle introduction. Walk out that door and aim for a short 15 to 20-minute stroll.

Here’s how to walk 10000 steps everyday.

Listen to Your Body:

Your body is your best friend on this journey. Pay close attention to how it feels during and after your walk. If you’re feeling great, you’re doing it right!

The Gradual Climb:

Just like climbing a hill, your walking routine can gradually ascend. During the second week, extend your walks to 25 to 35 minutes. Slow and steady wins the race!

Here’s your guide to step count in one mile running vs walking.

Set Goals:

As you continue your walking escapades, set personal goals. Maybe you want to reach 10,000 steps a day, or perhaps you’re looking to explore new walking routes. Goals keep things exciting!

Step by Step:

Week by week, keep adding more time to your walks until you reach your desired duration. Whether you aim for a leisurely stroll or a brisk power walk, it’s all about what feels right for you.

Additional resource – How to combine keto and running

What’s the Ideal Walking Quota?

You might be wondering, “How many steps should I aim for?” Well, the magic number, according to experts, is 10,000 steps a day. That’s the golden ticket to maintaining fitness and overall health. But what does that look like?

Picture this: 10,000 steps translate to roughly four to five miles of walking. Impressive, right?

Now, here’s the exciting part – you’re not limited to 10,000 steps! If you feel like you can conquer more, go for it. But here’s the catch – always, always listen to your body. It’s like your walking compass, guiding you in the right direction.

If at any point it feels like you’re pushing too hard, don’t hesitate to slow it down. Recovery is just as important as those steps. So, stride at your own pace, and enjoy the journey!

How Fast Should Beginners Walk?

So, you’re all set to embark on your walking journey, but you might be wondering, “How fast should beginners walk?”

Well, here’s the scoop!

To maximize the benefits of your walking exercise, aim for a brisk pace that puts you in the realm of moderate-intensity walking. This sweet spot is where the magic happens, health-wise.

Here’s how you’ll know you’re hitting the mark:

• You should be able to chat comfortably without straining your vocal cords.
• Your breathing should be a tad heavier than usual, but not to the point where you’re huffing and puffing.
• Your pace should be around 3 to 4 miles per hour, which is like walking with a purpose!

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

How to Progress?

So, you’ve got the hang of regular walking and want to take it up a notch? Fantastic!

Here’s a simple progression plan to keep you on the right track:

• Weeks 1-2: Walk for at least 15-20 minutes three times a week. Get comfortable with the routine.
• Weeks 3-4: Bump it up to four times a week. Your body is getting used to the groove.
• Week 5 onwards: Aim for five times a week. You’re becoming a walking champ!

And if you find yourself walking for over an hour without breaking a sweat (figuratively, of course), consider adding some brief jogging intervals to spice things up. It’s a great way to challenge yourself and keep boredom at bay.

Remember, the key is gradual progression. Your journey towards better health and fitness is all about consistency and listening to your body.

Make it more Challenging

Do you feel like your walking routine needs a little extra oomph?

Here are some fun ways to make your walking sessions more challenging:

• Backpack Boost: Strap on a backpack filled with 10 to 15 pounds of weight. It’s like leveling up in the world of walking!
• Power Arms: Grab some light hand weights and swing those arms as you walk. It’ll give your upper body a great workout.
• Beach Strolls: If you’re near the coast, try walking on the beach. The uneven sand surface makes every step more engaging.
• Hill Climbing: Add some inclines or stairs to your regular route. Climbing hills can do wonders for your legs and stamina.

Additional resource – Average time to walk a mile

Improve Your Walking Form

Walking may seem simple, but good form is essential for efficiency and injury prevention.

Here’s a quick checklist to make sure you’re walking like a pro:

• Posture Perfect: Stand tall with your feet hip-width apart. Imagine a string pulling you gently upward from the crown of your head.
• Footwork: Land softly on your heels, then roll through the foot and push off with your toes. Avoid excessive inward or outward rolling of your feet.
• Eyes Forward: Keep your gaze straight ahead, like you’re on a mission. Your chin should be parallel to the ground, and your neck should be in line with your spine.
• Shoulder Ease: Relax your shoulders and let them hang naturally. No need for them to visit your ears.
• Arms in Sync: Swing your arms back and forth rhythmically. It’s like dancing while walking!
• Engage Your Core: Keep your core muscles gently contracted by pulling your navel toward your spine. This not only helps your posture but also gives your abs a mini workout.
• Step It Up: Take quicker, smaller steps rather than long strides. It’s more efficient and easier on your joints.
• Ninja Steps: Imagine you’re a stealthy ninja. Walk quietly and smoothly, avoiding heavy foot slaps.

Additional resource – How to find cheap running gear

Walking Safely

Walking is a fantastic exercise, but safety should always be a priority.

Here are some essential safety tips to keep in mind:

• Choose Sidewalks: Whenever possible, opt for sidewalks instead of walking on the road. After all, you’re a pedestrian.
• Carry Essentials: Don’t forget your phone, ID, and a bit of cash when you head out for your walk. It’s better to be prepared.
• Let Someone Know: Inform a friend or family member about your walking plans, including where and when you’ll be walking. It’s a safety net.
• Face Traffic: When walking on the streets, face oncoming traffic. This gives you better situational awareness and safety.
• Stay Visible: If you’re walking in low-light conditions, wear reflective clothing or carry a flashlight. Being visible is crucial.
• Confident Strides: Walk with confidence, like someone who knows where they’re going. It’s a great deterrent.
• Keep It Simple: Leave valuable jewelry and flashy items at home. Better safe than sorry.
• Use Your Voice: If you ever feel threatened, don’t hesitate to yell for help. Attackers don’t like attention.

Additional resource – How to start exercising with your dog

How To Start Walking For Fitness – The Conclusion

There you have it.

Today’s article should provide you with all the tools you need to get started with walking in no time.

The rest is really up to you.

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

In the meantime, thank you for dropping by.

Keep Walking Strong

David D.

Are you ready to kick your workout routine up a notch and unleash your full potential?

Well, you’ve stumbled upon the perfect starting point on your fitness journey. Get ready to dive into the exhilarating world of goal setting!

We all know that setting goals is a crucial step towards achieving greatness, whether you want to sculpt those muscles, shed some pounds, conquer a marathon, or simply boost your overall well-being.

But hey, I get it. Figuring out where to begin can be a bit overwhelming. That’s why I’m here to guide you every step of the way.

In today’s article, we’re going to unravel the secrets of effective goal setting that will transform your fitness game. Trust me, by the time you finish reading, you’ll be equipped with all the knowledge you need to conquer your aspirations and sculpt the body of your dreams.

So, what exactly are fitness goals? Why are they so darn important? How do you set the right goals that will ignite your motivation and keep you going? We’ll explore it all! From understanding the difference between short-term and long-term goals to finding the perfect balance and assessing your progress along the way, we’ve got you covered.

But wait, there’s more! I’ll also share some inspiring examples of proper fitness goals that will ignite your inner fire and get those endorphins pumping.

Let’s do this!

Why Set Fitness Goal?

Setting fitness goals is like unlocking a treasure trove of benefits that will make your fitness journey even more rewarding.

In its simplest form, a fitness goal is like a destination you set for yourself in the vast landscape of physical training. It’s that specific target or test you strive to achieve within a designated time frame. It’s like having a compass guiding you towards your ultimate fitness triumph.

Think about it as a roadmap for success. You identify what you want to improve or accomplish, and then you embark on a journey to make it happen. It’s about embracing your inner athlete and unleashing your full potential.

And let me tell you, if you’re already on the health-conscious path, chances are you’re no stranger to setting fitness goals.

Maybe you’ve been dreaming of shedding those extra pounds, sculpting those muscles, or even engaging in a friendly competition. Perhaps your goal is to lower your blood pressure and improve your overall health. The possibilities are endless! It’s all about discovering what ignites your passion and then channeling that energy into actionable steps.

Why You Should Be Setting Fitness Goals

First off, let’s talk about accountability. When you set fitness goals, you’re essentially putting yourself in the driver’s seat of your own success. Research studies have shown that setting goals increases motivation and helps you stay committed to your fitness endeavors. It’s like having a personal coach pushing you beyond your limits, helping you break through barriers, and paving the way for a stronger, fitter you.

Think of your fitness goals as stepping stones on the path to greatness. They challenge you to go beyond what you thought was possible, expand your horizons, and redefine your limits. It’s like discovering that there’s a whole universe of potential within you just waiting to be unleashed. So, embrace those temporary discomforts, push through those challenging moments, and witness the incredible transformation that awaits you.

But wait, there’s more! Setting fitness goals not only helps you monitor your progress but also gives you a clear target to aim for. It’s like having a bullseye in the distance, urging you to take aim and hit it dead center. Whether it’s running a marathon, mastering a new yoga pose, or increasing your strength, having a tangible goal motivates you to keep pushing forward.

Plus, there’s nothing quite like the rush of joy and accomplishment that washes over you when you conquer a fitness goal. It’s like crossing the finish line of a race and feeling that surge of triumph coursing through your veins.

The 10 Fitness Goals You Should Be Setting

To help set you on the right foot, I’m sharing with you a list of some of the fitness goals you should add to your bucket list for a healthier, stronger, and faster you all year round.

1. Cardiovascular Goals

At a minimum, aim to spend 180 to 220 minutes every week engaging in some sort of cardiovascular exercise, whether it’s running, cycling, swimming, spinning, or simply walking.

Shoot for three to five sessions per week at an intensity at around 70 to 90 percent of your maximum heart rate.

2. Drink More Water

Water is essential to life—getting fit is no exception.

Make it a rule to stay well hydrated throughout the day.

Aim to drink half of your body in ounces every day.

Drink more during your intense training days and/or the summer—and remember to keep track of your hydration levels.

3. Stretch often

Although the science on the effectiveness of stretching for injury preventing and performance is still out for debate, I cannot emphasize it enough.

Regular stretching improves your range of motions, prepares your muscles and joints for intense activity, improves flexibility, and may speed up recovery as well as reduce post-workout aches and pains.

Make it a rule to lightly stretch your major muscle groups used during exercise for  6 to 8 seconds before a workout, and all major muscle groups for 30 to 45 seconds post-workout.

4. Do High-Intensity Interval Training

Steady-state cardio workouts, such as the long run, have their benefits.

But if you want to crank up your fitness to the max, add a couple of HIIT workouts to your exercise plan.

5. Strength Train

Target every major muscle group at least two to three times per week, shooting for a minimum of one to two sets of 10 to 12 reps.

6. Decrease Your Body Fat

Having a healthy BMI is one of the most vital steps to a healthier you.

When you a low (healthy) body fat, you also lower your risk of heart disease, reduce inflammation, protect against diabetes, enhance the functions of joints and tendons and improve your overall appearance and self-confidence.

7. Eat More Vegetables

Unless you have been living under a rock for the past few decades, then you already know that the greens are an essential ingredient in a healthy eating plan.

Eat plenty of dark, leafy vegetables as they’ll offer you a wide array of nutrients, vitamins, antioxidants, and minerals—all of which assist your body in performing at its best.

8. Reduce—or Altogether Eliminate—Sugar

This I cannot emphasize enough

What’s more?

Cutting sugar won’t cost you anything—in fact, it actually improves your health in the long run while saving you a lot of money and trouble.

What’s not to like!

9. Shoot for 10,000 Steps A Day

Besides hitting the gym and the running track, I’d also recommend that you add as much physical activity to your daily life as possible.

A good target to have to shoot for at least 10,000 steps per day.

You are not meant to sit down all day long.

Get to work and move your body.

Get a fitness tracker and start keeping track of your daily step count.

For the record, 10,000 steps per day is the equivalent of one hour’s worth of walking.

10. Shoot for 7 to 9 Hours of Sleep

This might not seem like a fitness goal, but it’s actually crucial for achieving your health vision.

Proper sleep speeds up recovery and the muscle rebuilding process as well as boost up your energy tanks for your next workout.

How to Set Good (and Smart) Fitness Goals

Now that we got the formalities out of the way let’s look at how you can actually start setting fitness goals as well as how to go after them.

Sounds exciting?

Let’s lace up and dig in.

Your Goals Must be Relevant

Listen up, my friend, because I’m about to drop some wisdom bombs on you when it comes to setting relevant fitness goals. Let’s get one thing straight: motivation can come from all directions, like a gust of wind blowing in different directions. But when it comes to your fitness goals, it’s time to take the reins and make them truly yours.

Picture this: your fitness goals are like a personal masterpiece, a work of art that reflects your deepest desires and aspirations. They shouldn’t be a carbon copy of someone else’s dreams or a paint-by-numbers template imposed upon you. No, sir! Your fitness goals should be a true representation of what you want for yourself, a reflection of your unique journey.

You see, setting relevant goals means aligning them with your life, your passions, and your health. It’s about finding that perfect harmony between what excites you and what fits into your lifestyle. Just like a tailor stitching a bespoke suit, your goals should be tailored specifically for you. Don’t settle for off-the-rack goals that don’t resonate with who you are.

Now, here’s a golden rule: make your goals YOURS. Don’t let them become a pawn in someone else’s game. It’s time to reclaim ownership and make your fitness goals a personal declaration of empowerment. So what if your friend wants to bench press a small car? If that doesn’t align with your interests or aspirations, then it’s not your goal to chase. Your goals should ignite a fire within you, make you feel proud, and push you to become the best version of yourself.

Bad Example:

“I’m going to lose 20 pounds in 8 weeks, and that gives me bragging rights all year long.”

Losing 20 pounds in two months is very had, and sorry for saying this, but no one gives a damn about the numbers on your scale but you.

Good example:

“I’m going to do my best to lose weight and get in shape because that will help me feel good about myself, increase my productivity, and improve my overall health and well being.”

Well, that’s what we’re talking about.

Additional resource – Vitamin D for runners

Make Your Goals Specific

Specificity is the secret sauce that adds flavor and purpose to your fitness journey. It’s what separates the wishy-washy dreamers from the determined achievers. So listen up and let’s dive in!

Imagine you’re embarking on a quest to conquer a mountain. You wouldn’t simply say, “I want to climb some mountain someday.” No way! You’d pinpoint the exact peak you want to conquer, visualize the breathtaking view from the summit, and set a clear path to get there.

The same goes for your fitness goals. Saying, “I want to start running” or “I want to hit the gym more often” is like trying to navigate a maze in the dark. It lacks direction. And guess what? It’s precisely why so many people throw in the towel when faced with challenges along the way.

To avoid the pitfalls of vagueness, let’s make your fitness goals as sharp as a surgeon’s scalpel. Get specific, set your sights on a clear target, and watch your motivation soar. If you want to shed some pounds, don’t just leave it at that. Ask yourself, “How many pounds do I want to lose?” Give it a number, create a tangible benchmark, and track your progress like a champion.

Now, let’s say you have dreams of becoming a runner. That’s fantastic! But don’t stop there. Get specific about how many times per week you plan to hit the pavement. Is it three times? Four times? By attaching a number to your goal, you’ll have a clear roadmap to follow, and you’ll know when you’re getting closer to crossing that finish line.

Bad example:

“I want to lift more weights.”

Good example:

“I want to be able to squat 170 pounds using the barbel in 8 weeks”.

Challenging But Realistic Goals

One of the biggest pitfalls I’ve seen people stumble into is chasing after unrealistic dreams. Now, don’t get me wrong, I’m all for dreaming big and reaching for the stars, but when it comes to your fitness goals, we need to find that sweet spot between ambition and achievability.

Think of it this way: imagine you’re a tightrope walker, balancing your way towards success. If you set your goals too high, you’ll be walking on a wire suspended in thin air with no safety net below. It’s a recipe for disaster. And guess what? It’s one of the main reasons why so many people give up on their exercise resolutions faster than a cheetah chasing its prey.

You see, when your fitness goals are so far out of reach, it’s like trying to catch a shooting star with bare hands. You know deep down that it’s an impossible feat, and that lack of belief will hinder your commitment. Why bother putting in the effort when you know you’re bound to fall short?

But fear not! I’m here to guide you towards that sweet spot of success. It’s all about finding a balance. Choose a goal that challenges you, yes, but also one that you can realistically achieve within a reasonable timeframe.

Bad example:

“I want to finish my first marathon under four hours.”

It won’t likely happen if this is your first race.

It takes years of training to reach that level.

Good example:

“I want to finish my first marathon within the four hours time frame.’

Again, what’s I’m talking about.

Remember Short Term Goals

What’s the best way to eat an elephant? Of course, one bite at a time. That’s right, the same approach applies when it comes to conquering those big, audacious fitness goals you’ve set for yourself.

Now, when I talk about big goals, I mean those ambitious feats that require some serious dedication and time. We’re talking about goals that may take a year or even more to achieve. But fear not, because I’ve got a strategy that will make them more manageable and increase your chances of success.

Within your grand fitness vision, it’s crucial to set smaller goals along the way. These are the bite-sized morsels that you can devour in a shorter time-frame and that will boost your confidence as you make progress. Think of them as stepping stones towards your ultimate destination.

Say your ultimate goal is to run a 10K race in under 60 minutes. Well, instead of diving headfirst into the deep end, start with a smaller goal like running two miles at your goal pace. Once you’ve achieved that, build on it. Gradually increase your distance and speed until you can conquer that 10K in 50 minutes. It’s all about taking one step at a time, celebrating each milestone along the way.

And let’s say you’ve got your sights set on running a full marathon, but you’re a newcomer to the racing scene. No worries! Start with shorter distances, like 5Ks, 10Ks, and half marathons. These mini-goals will help you build a solid foundation, improve your endurance, and get you race-ready without overwhelming yourself. Think of it as taming the beast, piece by piece.

Now, as a general rule of thumb, aim to achieve these mini-goals within a two to six-week timeframe. This way, you maintain a sense of progress and momentum without feeling like you’re spinning your wheels.

Use Time

Imagine you’re embarking on a journey without a destination in mind. You’re just wandering aimlessly, without any sense of urgency or purpose. Sounds pretty unfulfilling, right? Well, the same goes for setting fitness goals without a deadline.

Having a deadline is like having a compass guiding you towards your destination. It’s what gives you a roadmap to success by breaking your big goal into smaller, manageable milestones that you can tackle on a daily, weekly, and monthly basis. But here’s the catch—it has to be a realistic goal. Setting an unrealistic deadline will only lead to disappointment and frustration.

Why is a deadline so crucial? Well, it adds a sense of urgency to your fitness journey. It lights a fire under you, motivating you to take action and give it your all. Without that deadline looming over your head, it’s easy to fall into the trap of procrastination and delay. You might find yourself saying, “I’ll start tomorrow,” and before you know it, weeks turn into months, and your goals remain untouched.

So here’s what you need to do. Set a big, audacious goal that stretches you and excites you. Give yourself a longer time-frame, like one year, to achieve it. But don’t stop there. Break that big goal down into smaller, bite-sized mini-goals, each with its own deadline. These mini-goals will keep you focused, motivated, and on track.

By setting a deadline, you’re making a commitment to yourself and your fitness vision. You’re saying, “I’m dedicated, and I’m going to make this happen.” It’s like having a finish line in sight, driving you forward with determination and purpose.

Bad example:

“I want to run a 5K someday.”

Good example:

“I will run the X 5K race on Y date”.

Write it Down

Imagine your fitness goals as stars in the night sky, shining brightly and guiding you towards your desired destination. But without a map to navigate by, those stars can easily fade into the background, lost in the vastness of the universe. That’s where a workout journal comes in.

Think of your workout journal as your personal compass, keeping you on track and accountable to your goals. When you write down your goals, you’re not only declaring your intentions but also bringing them to life. It’s like planting a seed in fertile soil, giving it the best chance to grow and flourish.

But here’s the secret sauce: writing down your goals isn’t a one-and-done deal. It’s an ongoing process of refinement and adjustment. Just as a sculptor continuously shapes their masterpiece, you too should regularly revisit and tweak your goals as needed. Think of it as molding clay into a work of art, constantly refining and shaping it until it matches your vision.

When you write down your goals, use the power of words to your advantage. Instead of using weak language like “might” or “would like to,” embrace the strength of “will.” Say it with conviction and confidence. For example, say, “I will run my first 10K on my birthday,” not “I would like to be able to run a 10K on my birthday.” By using the word “will,” you’re infusing your goals with purpose and determination, making them more compelling and believable.

Now, here’s a pro tip: keep your goals visible. Don’t tuck them away in a hidden corner where they’ll gather dust. Display them proudly in places where you’ll see them every day. Whether it’s on your office desk, your bedroom wall, or even your refrigerator door, make sure those goals are a constant presence in your life. They’ll serve as a friendly reminder, motivating you to stay focused and committed.

Go Public

Now that you’ve set your smart fitness goals, it’s time to kick things into high gear and bring those goals to life. But you don’t have to go on this journey alone. In fact, sharing your goals with others can be a game-changer.

Think of it as casting a wide net into the sea of support. Whether it’s through social media platforms like Facebook and Twitter or simply by having heartfelt conversations with your family and friends, let your goals be known. Share your aspirations and ambitions with those who matter to you.

Why is this important? Well, let’s dive into the science behind it. According to a study published in the Journal of Applied Psychology, individuals who shared their goals with others were more likely to achieve them.

Not only does going public with your goals help hold you accountable, but it also acts as a filter to identify the true supporters in your life. As you unveil your goals, you’ll quickly discover who genuinely wants to see you succeed and who might not be as supportive. It’s like sifting through a garden, separating the blossoming flowers from the pesky weeds.

But here’s the thing: once you’ve identified the not-so-supportive individuals, it’s essential to distance yourself from their negative influence. Just as you wouldn’t want to carry unnecessary weight while striving to shed pounds, you don’t need the added burden of negativity hindering your progress. Surround yourself with those who uplift and inspire you, creating an environment that fuels your success.