David Dack

Looking to buy cheap running gear? Then this post is for you.

Here’s the truth.

Buying new running gear can be stressful when you have many options but are overcharged. This is especially the case when you’re already on a tight budget.

But it doesn’t have to be that way.

Here’s the truth—if you know how and where to look, you can find pretty decent running gear at a very affordable price.

Cheap Running Gear Guide 

Without further ado, here are a few tips and tricks to help find affordable running shoes, running clothes, and races.

Choose The Right Stores

If you want to shop on a budget, one smart move is to avoid specialty stores that only sell running clothes.

Even if you love brands thanks to their exclusive designs and reliable quality, they’re still not worth the splurge

Specialty stores such as Nike, Puma, or Lululemon will always try to overcharge you simply because of brand name recognition and because they’re held as experts in making workout clothing.

Here’s what to do instead.

As long as you can tell quality material, get your next running shirt or shorts from “broad-specialty” stores like Forever 21 or H&M. These brands will often sell gear of similar value and performance but at a much more affordable price.

You can also try your luck at department stores that sell brand-name items for lower prices, such as TJ Maxx. Remember, being fancy is never a priority. Comfort first.

How To Buy Cheap Running Shoes

With a pair of running shoes costing 90-120$, expenses can add up fast regarding running gear.

Generally, you’ll need a new pair of shoes every 400 to 500 miles. So if you ran 30 miles per week, you’d be burning through at least three pairs a year. That’s more than $300 on shoes alone per year.

Proper running clothing costs money, too.

How much gear you need likely depends on how often you train. If you exercise all year round, you’ll need a mix of summer and winter running clothing.

The following steps should help keep your running gear costs at bay:

Buy During Sales

So how to buy cheap running shoes?

One thing you can do to save money on shoes is to buy them during major sales (you have to wait for them or go to a warehouse store) or online (by searching for the best deals). Also, some reputable sports brands may slash the price of previous season shoes at the onset of a new year, making it the perfect time to hunt for new shoes.

Go Digital

Some websites, such as ShoeKicker and The Clymb, may help you find some of the best deals on running shoes and other gear in one place.

Check other colors

When choosing a certain shoe model, check in on other colors/styles, as some colors might be cheaper than others.

Shop at Non-Specialty Stores

For the best deals on workout clothing, steer clear of high-end athletic wear stores. Instead, shop at other stores such as TJ Maxx, Baleaf, Target, and H&M. all of these stores offer great quality workout gear at an affordable

Compare Prices

Getting the best deals on running gear is a process and one that takes time.

It’s easier to hit the nearest high-end store and splurge on their clothing, shoes, and accessories, but only if you can afford them.

You must play the long game if you want quality without breaking your bank account. So be patient and go slow.

I’d recommend an online source such as Best Budget. Tools like this one provide you with relevant price comparisons and reviews—it also makes the research phase a little bit easier.

Sign up For Newsletters

Don’t want to give up on brand-name products? Then, sign up for their newsletter to find out about big sales and discounts.

You can also subscribe to your favorite stores for coupons. Choose your favorites and stay in touch with them but don’t get stuck on one brand. You’ll be sorry when you can find another item that’s cheaper but of similar or better quality.

Don’t want to get spammed into your main inbox? Create a separate email just for subscriptions and coupons.

Buy Last Season’s Models

Running gear doesn’t change as much throughout the season. More often than, the only things that differ are the colors or patterns.

So instead of the navy blue running shorts offered now, find the black ones from the previous collection. You might end up paying half the price.

The material will be the same, and you’ll feel just as comfortable wearing the black shorts as you’d be wearing the navy blue ones.

As long as you’re choosing comfortable and high-performing fabrics, you’re good to go. Comfort over fashion. That’s the golden rule.

Where to find them?

Grab last season’s items at outlet stores, clearance racks, sales sections, or online. Some stores usually hold a clearance sale on certain dates of the month.

Take Care Of Your Running Shoes

The average running shoe lifespan is roughly 400 to 500 miles, depending on various factors such as weight, running style, intensity, and shoe model itself.

In other words, you’ll need to get a new pair every few months, which can take a toll on your bank account.

Fortunately, there are a few measures you can take right now to make sure that your sneakers last you as long as possible.

Let’s discuss a few.

Keep them To the Running

Do not use your running shoes for any other activity other than running. Gym, grocery trips, and all the walking around add to the mileage. Even if you’re just walking around in them, you’re still wearing out the support and cushioning.

Wash regularly:

As the first line of contact, your shoes can take quite a beating. Cleaning your sneakers is something you should be doing at least once a week or after any rainy, muddy run

You should also avoid throwing them in a washing machine, drying machine, or near a radiator. Instead, wash your running shoes manually, then let them air dry.

Take them Off Properly

Instead of using your foot to kick the shoes off, untie and loosen the laces before removing your shoes.

Forcing your feet out may put a lot of pressure on the laces and heel collar, which forces them to stretch out and lose their shape.

Store Right

Keeping your shoes in the trunk of your car or exposed to direct sunlight is another way to break them down sooner.

Instead, keep your shoes in a dry, cool place away from a heater or the trunk of your car.

If your shoes are wet, you can speed up the drying process by stuffing them with balls of newspaper to absorb the moisture.

Where to Find Cheap Running Clothes

You don’t have to break your bank account to get higher-end running wear. Instead, get your running gear from the following places.

Old Navy

For relatively cheaper but decent quality wear, Old Navy Active line provides a good selection of workout shirts, shorts and tops, and pants that have gotten rave reviews.

What’s more?

Old Navy often offers 30 percent and even 40 percent off sales to schedule your purchases accordingly.

Pricing: Clothes range from $5 to $30 per item.

H&M

One of my favorite places for inexpensive yet reliable activewear. H&M offers stylish and effective activewear items that can be used everywhere—running is no exception.

Pricing: Activewear range from $10 to $50.

Macey’s

Not only is Macey’s a great source of exercise clothing such as shorts, shirts, sports bras, and socks. For less, the store offers a range of reputable shoe brands, such as Nike, Asics, Adidas, and Skechers.

What’s more?

Macey’s also offers amazing regular sales on highly reputable brands, so remember to sign up for their newsletter to keep up on its current promos and deals.

Pricing: Clothes range from $5 to $30.

GAP

Gap Fit, Gap’s activewear line, is one of the inexpensive lines of activewear out there.

The brand has a wide variety of stylish and comfortable styles. It also lets you easily shop by type of workout and level of intensity.

Price range: $10 to $30 per item.

Zappos

Zappos offers a good range of activewear for runners of all ages, gender, and sizes. You can also find a wide selection of running shoes from Nike, Brooks, Asics, Hoka One One, and much more.

It also provides free standard shipping on virtually all orders, with no minimum required, which is one of the reasons the website has become so successful.

Price range: $10 to $30 per item.

Stick to Quality

Eventually, you’ll come across a cross of a piece of clothing that looks amazing

But is it worth it? Is it durable?

Nothing is worse than spending your hard-earned money on a garment that falls apart after just a few runs.

Quality gear should also last you through more than a single season, and there are a few measures you can take to tell if your workout items are well-made.

When shopping, check for the following:

The Fabrics

Check the tags that display the materials of the clothing piece. For example, what fabric is the clothing made of?

Next, check if the fabric wicks sweat away from the skin, which is essential for keeping dry and comfortable. Natural wicking fabrics include bamboo and wool, whereas synthetic ones include Lycra and Polyester.

Ideal fabrics usually contain polypropylene or fabrics such as Coolmax and Supplex.

These fabrics allow sweat to evaporate from your skin but do not leave you feeling sweaty and uncomfortable. Check also if there’s any brittle on the cloth.

The Seams

Check the seams. Good stitching is one of the best signs that a piece of clothing is high quality.

If the stitch work is subpar, it usually indicates that the items were cheaply made using cheap materials. Even the price tag says differently. So don’t bother to get stuff like this.

To check for quality, do the “pull test.”

Simply grip the fabric on both sides, pull on a seam and check if you see through the other side. If you can see, that’s a sign that the item might not be sewn properly.

Save Money On Running Nutrition

Gel packets, protein powders, energy bars, and supplements work well for sustaining your training caloric needs but can also be expensive.

Fortunately, there are some ways to help you save money on different running nutrition essentials.

These include:

Experiment

Go natural. Test out cheaper alternatives for energy during your long runs instead of sports gels. For example, try jelly beans, honey packets, candy corn, and other sweets.

Additional resource – Best sources of electrolytes for runners

Make your own:

You don’t have to buy every single protein bar. Instead, you can make your own and, in the process, save a lot of money.

Check out this YouTube Tutorial.

Buy in bulk

Your diet should be the main source of calories and nutrients, so keeping certain foods on hand is the way to go.

The best way to save money on food is to buy in bulk.

The main items include:

• Eggs
• Chicken breasts
• Canned tuna
• Frozen vegetables
• Rice
• Oatmeal
• Beans and lentils
• Nuts & seeds
• Dried fruits

Stay Injury Free

Medical bills stack up quickly when dealing with an injury.

And nobody’s immune

Run long enough, and you’ll sooner or later get hurt. The recovery cost can be extremely high depending on your injury and insurance converge.

To avoid falling into the trap of injury, do the following:

Listen to your body

Your body is your best coach. It’ll tell you when to keep going and when to stop. You just have to be willing to listen.

Progress slowly

Make it a rule never to increase your weekly mileage by more than 10 percent from one week to the next.

Stretch & foam roll

Regular mobility work helps protect your body against common injury by improving your range of motion and making your muscles more supple.

Cross-train:

Especially strength and non-weight-bearing training, as research has shown that regular resistance training helps runners avoid injury.

For more, check these posts:

• Weight training for runners
• Best strength exercises for runners
• Bodyweight training for runners
• Running Vs. strength training

Save Money On Races

Although you might not want to start racing anytime soon, chances are you might see in the future.

The following measures should help keep your racing costs at a minimum.

Sign Up Early

The best way to save money on racing fees is to sign up as early as possible. Most events offer early bird pricing.

Be A Member

If racing is important to you, join an affiliated running club. By doing so, you might take advantage of the occasional discounted or free race entry. It might not be a lot, but your money-saving efforts do add up in the long haul.

Race local

While travel can be fun, transportation, hotels, and meals can be more expensive than the race.

Instead of wasting money on hosting, save money and time by running races closer to home. You’ll find the registration fees relatively cheaper by sticking to local, often smaller, races.

Still keen on going to the race three hours flight away? Then  I’d recommend that you combine your races with vacation—destination races.

Two birds. One stone.

Cheap Running Gear – The Conclusion

There you have it! If you’re find cheap running gear, today’s measures and tips should help you get started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong

David D.

Hitting a sub-90 half marathon is tough—it’s the kind of goal that challenges both your body and mind.

The good news? With the right approach, it’s totally doable.

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

What’s more?

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

Whether you’re experienced or aiming for this goal for the first time, let’s dive into the strategies that can get you there.

Here’s the Pace You’ll Need for a 1:30 HM

To go sub-90, you’re looking at a pace of 6:50 per mile (or 4:15 per kilometer).

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

The Requirements Of Running A 1.30 Half Marathon

First off, a sub-90 half marathon takes more than just showing up on race day and giving it your all. It calls for preparation, consistency, and dedication.

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

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

With that, you’ve got a solid base to build on and work toward a faster pace. If you can run a 10K within 40 to 42 minutes, you’re on the right track to achieving your sub-90-minute goal.

A beginner? Start here.

How to Train for a Sub-90 Half Marathon

The key to nailing a 1:30 half lies in your training details.. You can’t just wing it and hope for the best on race day.

You need to structure your runs with a blend of easy, speedwork, tempo, and long runs. And don’t forget cross-training—it’s essential to keeping your body balanced and injury-free.

Easy Runs

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

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

Interval Training

If you want to run fast, it helps to train at your goal pace—or even a bit quicker—once a week. This is where interval training comes in, which consists of running one fast interval followed by one slow interval.

Then you repeat for the duration of the session. Interval training is the best way to improve your speed when training for a half marathon. Speedwork also trains your body to tap into more muscle power as you run.

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

Here’s the break-down:

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

Tempo Runs

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

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

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

That’s all.

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

Long Runs

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

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

Long runs are the core of building endurance.

They’re the best for building aerobic endurance.

But how do you increase distance without incurring injury?

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

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

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

Don’t try to run these sessions too fast. Focus on spending more time on your feet. Time over distance

Warm-Up and Recovery

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

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

Race Day Pacing Strategy

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

For example, try breaking down the race into three 4-mile segments with a final 5.1-mile stretch

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

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

What’s more?

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

Weekly Mileage 

One of the keys to success is gradually building up your weekly mileage. There’s no magic number, but it’ll take serious work to reach sub-90e.

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

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

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

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

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

Your Training Plan for a 1:30 Half Marathon

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

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

Week – 1

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

Week – 2

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

Week – 3

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

Week – 4

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

Week – 5

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

Week – 6

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

Week – 7

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

Week – 8

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

Week – 9

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

Week – 10

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

Week – 11

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

Week – 12

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

Frequently Asked Questions

I know that you have more than one question about running a fast half marathon.  Let me address some of the most common ones:

How many times a week should I train to run a sub-1:30 half marathon?

Most runners aiming for a sub-1:30 half marathon benefit from 4 to 5 training sessions per week. A typical weekly plan includes:

• 1 long run to build endurance.
• 1-2 speed workouts (e.g., intervals or tempo runs) to improve pace and lactate threshold.
• 1-2 easy recovery runs to aid in active recovery and mileage building.

Consistency is key, but don’t underestimate the value of recovery days—your body needs time to adapt and grow stronger from training.

How long does it take to prepare for a sub-1:30 half marathon?

For most runners, a dedicated 12-16 week training plan provides enough time to build the required speed, stamina, and endurance. However, this can vary depending on your current fitness level and running background. Starting with a solid base of regular running (about 25-30 miles per week) before beginning the specific training plan can help make the transition smoother.

Is strength training necessary for a sub-1:30 half marathon?

Yes, adding strength training into your routine can improve running efficiency, reduce injury risk, and support faster paces. Focus on exercises that strengthen your core, glutes, and legs, like squats, lunges, and planks. Aim for 1-2 sessions per week, keeping them lighter as race day approaches to avoid fatigue.

What is the best way to pace myself during a half marathon?

Pacing is key to hitting your target time without burning out. Start slightly slower than your target pace for the first mile to ease into the race, then settle into your goal pace (around 6:52 per mile for a sub-1:30). Try to run a consistent pace and save a little energy for the last few miles. Many runners find it helpful to use a GPS watch to monitor their pace or practice even splits during training.

How do I avoid burnout during training?

To prevent burnout, prioritize recovery just as much as your hard training days. Include rest days and easy runs in your plan to give your body time to recover. Cross-training (like cycling or swimming) can also provide variety while reducing the impact on your joints. Finally, listen to your body—if you’re feeling consistently fatigued, don’t hesitate to take an extra rest day.

What should I eat before a long training run?

Fueling before a long run is essential for sustained energy. Aim for a balanced meal about 2-3 hours before your run, focusing on easy-to-digest carbs with a bit of protein. Good options include oatmeal with banana, a bagel with peanut butter, or a smoothie with fruit and yogurt. Avoid high-fiber or greasy foods to minimize digestive issues. During the run, consider bringing a sports drink or energy gels if you’re going longer than an hour.

Quick Summary: Core Points to Achieve a Sub-1:30 Half Marathon

To break the 1:30 mark in a half marathon, focus on these essential strategies:

• Target Pace: Aim for an average pace of 6:52 per mile (or 4:16 per kilometer) to hit a sub-1:30 finish.
• Weekly Mileage: Build up to 35-50 miles per week to strengthen endurance and prepare your body for race demands.
• Key Workouts:
  • Tempo Runs: Run at a pace of 7:00-7:10 per mile to improve your ability to sustain high-intensity effort.
  • Intervals: Include speed intervals (e.g., 800m repeats at 6:30-6:40 per mile) to build speed and stamina.
  • Long Runs: Increase endurance with weekly long runs at a comfortable pace (8:00-8:30 per mile).
• Strength Training: Add 1-2 strength sessions per week to improve stability, prevent injuries, and support faster running.
• Consistency and Recovery: Train consistently with 4-5 runs per week, and prioritize recovery to avoid overtraining and stay strong throughout your training cycle.

Please share this checklist on social media and with your friends if you find it useful.

Conclusion

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

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

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

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

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

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

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

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

What type of runner are you?

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

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

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

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

What life insurance should you get?

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

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

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

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

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

Do you need life insurance?

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

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

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

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

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

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

How to Avoid Slowing Down During A Running Race

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

Interval Training

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

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

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

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

Embrace The hills

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

Additional Resource – Here’s your guide to running pace

Practice Race Pace

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

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

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

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

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

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

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

Increase Your Strength

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

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

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

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

Then repeat the cycle two to three times.

During The race

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

Additional Resource – Virtual Races Guide

Start Slow

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

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

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

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

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

Additional Resource – Your Guide to fun runs

Do a Negative Split

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

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

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

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

Additional Readings:

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

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

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

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

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

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

Sounds great?

Let’s get started.

What is Magnesium

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

Let me explain more.

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

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

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

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

Magnesium Deficient

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

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

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

The Benefits of Magnesium For runners

So why should runners pay attention to their magnesium intake?

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

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

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

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

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

Additional resource – Running supplements for runners

Magnesium Deficiency Symptoms

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

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

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

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

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

Deficiencies are Common

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

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

How Much Magnesium do you Need?

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

How do you Test For Magnesium

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

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

How To Calculate Your Needs

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

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

What’s more?

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

How To Improve Your Levels

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

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

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

Fruits & veggies

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

Legumes

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

Soy products

• Soybeans: 280mg
• Tofu: 60mg

Seeds

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

Nuts

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

How To Supplement With Magnesium

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

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

What’s more?

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

Additional resource – What to eat after running at night

Do you need a Magnesium Supplement

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

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

Additional resource – Best sources of electrolytes for runners

Magnesium For Runners – The Conclusion

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

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

In meantime thank you for stopping by.

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

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

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

Sounds exciting?

Let’s get started.

What is Dehydration

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

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

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

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

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

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

The Causes of Dehydration in Runners

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

These include

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

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

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

Why Hydration Matters

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

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

What’s more?

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

When you sweat, several things take place.

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

That’s not a pretty picture, right?

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

Here are the signs of dehydration.

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

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

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

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

Additional resource – How to prevent nausea when running

Stats on Dehydration

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

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

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

Any sliver limning?

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

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

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

Drink Water

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

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

What’s more?

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

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

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

Timing also matters. Let me explain.

Before Runs

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

Additional reference – Stop peeing when running

During Running

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

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

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

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

You can also use a hydration running vest.

After Running

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

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

Keep Track

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

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

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

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

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

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

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

Additional resource – What’s the best temperature for running

How much?

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

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

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

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

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

Additional resource – Ice bath for runners

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

Then you have come to the right place.

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

Their argument?

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

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

Here’s the truth.

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

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

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

What is Zero Drop Running Shoes?

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

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

Let me explain more.

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

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

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

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

What’s more?

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

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

Measuring The Drop

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

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

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

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

Zero-Drop VS. Minimalist shoes

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

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

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

What’s more?

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

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

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

How To Zero Drop Shoes Are Different From Regular Running Shoes

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

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

What’s more?

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

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

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

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

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

The Benefits Of Zero-Drop Running Shoes

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

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

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

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

Additional resource – How to measure foot size for running shoes

The Downsides of Zero-Drop 

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

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

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

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

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

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

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

Additional resource – How to clean running shoes

Transitioning into Zero-Drop Running Shoes

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

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

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

Additional resource – How to recycle running shoes

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

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

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

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

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

Pay attention to Your Body

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

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

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

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

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

Additional Resources:

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

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

There you have it

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

Thank you for dropping by.

Keep running strong.

David.

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

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

I’ve coached runners through it too.

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

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

What Is the Keto Diet for Runners?

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

It’s like Atkins but stricter.

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

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

A typical keto diet might be:

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

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

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

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

Ketosis vs. Fat Adaptation

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

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

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

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

Why Runners Try Keto for Marathon Training

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

You Tap into a Giant Fuel Tank

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

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

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

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

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

Weight Loss Without Obsessing

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

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

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

Less weight = less pounding.

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

Stable Energy & Clearer Thinking on Keto

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The Ugly Side of Keto Running

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

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

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

1. The Keto Flu Is Real—and Rough

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

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

Symptoms might include:

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

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

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

Welcome to the adjustment phase.

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

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

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

But here’s the trick: electrolytes.

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

Fix it by doing this:

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

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

I felt like, “Okay, I can do this.”

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

2. You Will Get Slower at First—Expect It

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

Full stop.

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

Until they do, everything feels harder.

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

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

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

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

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

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

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

That’s why I always tell my athletes:

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

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

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

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

Training for your first marathon? Forget about keto diet.

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

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

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

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

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

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

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

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

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

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

4. Your Top-End Speed Might Take a Hit

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

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

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

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

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

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

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

5. Social Life Takes a Hit

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

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

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

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

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

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

It let me enjoy food again, without sabotaging progress.

6. Some Bodies Just Don’t Mesh with Keto

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

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

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

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

You’ve gotta test it, then decide.

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

Cravings Hit Hard

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

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

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

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

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

You’ve got a few paths here:

1. Straight Keto Taper

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

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

You’re running steady, not sprinting.

2. Small Carb Bump Before the Race

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

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

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

3. Go Full Carb Load (The CKD Route)

This one’s not for the purists.

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

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

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

What I Did:

I mostly stuck to keto during taper.

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

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

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

Race Morning: Don’t Force the Pancake Breakfast

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

Here’s what most keto runners do:

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

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

No hunger, no crash, no bathroom drama.

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

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

In-Race Fueling on Keto: What Actually Worked

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

1. Zero-Carb Route

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

The upside? Steady energy, no blood sugar spikes.

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

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

2. Hybrid Approach (My Favorite)

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

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

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

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

What I Took:

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

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

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

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

Salt Is Your Savior

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

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

What About Caffeine?

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

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

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

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

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

The Slow Fade

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

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

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

Cramping Up? That’s a Warning Shot

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

I popped a salt pill and kept going.

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

Gut Check

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

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

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

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

Steady Mind, Slippery Motivation

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

Maybe too chill.

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

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

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

Stay in the fight.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Running offers fantastic health benefits, from reducing the risk of cardiovascular issues to building muscle and burning fat. It’s a go-to exercise for many of us. But there’s a catch – the high-impact nature of running can lead to injuries or worsen existing conditions, especially in your lower body.

Your big toe might seem small, but it plays a big role in generating forward momentum as you dash down the track.

This tiny joint, also known as the MTP joint, plays a crucial role in generating forward momentum while you’re hitting the pavement. However, it’s also susceptible to various overuse injuries.

In this article, we’re diving into the common causes of big toe pain while running. We’ll explore their symptoms, treatment options, and, most importantly, how to prevent these issues from slowing you down.

The Anatomy of the Big Toe

Understanding the anatomy of the big toe is essential to grasp the potential causes of toe pain in runners.

The foot is a complex structure composed of bones, ligaments, muscles, and tendons, all working together to support your weight and enable movement. When runners experience foot injuries, various components of this intricate network can be affected.

One crucial element of the foot is the metatarsophalangeal (MTP) joint, located at the base of the big toe. This joint plays a vital role in the mechanics of walking and running, allowing the foot to roll forward, push off the ground, and flex with each step. Despite its small size, the big toe bears a significant amount of weight and contributes to the overall function of the foot. Research has shown that approximately 5 percent of running injuries involve the big toe joint.

When the MTP joint becomes stiff or experiences issues, it can lead to pain and discomfort, making weight-bearing activities, including running, especially challenging. To better understand toe pain in runners, it’s important to explore the potential causes and appropriate actions to address these issues.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How to Treat Big Toe Joint Pain From Running

Without further ado, let’s look at the main cause of big toe pain in runners as well as how to treat them.

Hallux Rigidus

Hallux rigidus, also known as turf toe or stiff big toe, is a common condition that can cause significant pain and discomfort in the big toe joint. It is characterized by degenerative arthritis of the metatarsophalangeal (MTP) joint of the big toe and is the second most common condition affecting the big toe, following bunions. This condition can result from various factors, including injury to the toe or overuse, which can make walking and standing difficult.

Runners may experience turf toe due to the strain placed on the MTP joint during running or by stubbing the toe while running. Overuse of the joint, such as running long distances or running too frequently, can also contribute to the development of hallux rigidus. Common symptoms of this condition include pain while bearing weight on the affected toe, swelling near the base of the big toe, and limited mobility of the big toe.

Early diagnosis and treatment are essential for effectively managing hallux rigidus. Proper shoes with a roomier toe box can help reduce friction and pressure on the base of the toe. Stiff-soled shoes may also provide relief. Non-surgical treatments, such as over-the-counter pain medications, orthotic inserts, physical therapy, and corticosteroid injections for pain and swelling, are often recommended.

In severe cases where conservative treatments are ineffective, surgery may be necessary to alleviate pain and restore joint function. The specific surgical intervention required depends on the extent of damage to the joint, as determined by a physician through various diagnostic tests, including X-rays. Multiple surgeries may be needed to address all aspects of the condition.

If you suspect you have hallux rigidus or are experiencing symptoms of a stiff big toe, it is crucial to consult with a healthcare professional for a proper diagnosis and personalized treatment plan. Early intervention can significantly improve the prognosis and facilitate a gradual return to running and other physical activities.

Additional Resource – Running with Hemorrhoids

Ingrown Toenail

Ingrown toenails can be a painful and uncomfortable condition caused by the toenail growing into the skin of the toe. This often occurs when the toes rub against the front of tight or ill-fitting footwear, leading to the toenail piercing the skin and growing into it. Cutting the toenail too short or curving it too far when trimming can also contribute to ingrown toenails.

Common symptoms of ingrown toenails include tenderness, darkened skin around the affected nail, swelling, and redness. In some cases, an infection may develop, leading to pus drainage from the area.

If you suspect you have an ingrown toenail, it is essential to address it promptly to prevent further discomfort and complications.

Here are some steps to manage ingrown toenails

• Keep the area clean: Wash your feet regularly with soap and water to prevent infection.
• Soak the foot: Soaking the affected foot in warm water a few times a day can help reduce pain and swelling. Add Epsom salt to the warm water for added relief.
• Wear comfortable shoes: Choose footwear that provides ample room for your toes and avoids putting pressure on the affected toenail. Open-toed shoes or sandals can be beneficial during the healing process.
• Over-the-counter pain relievers: Non-prescription pain relievers, such as ibuprofen or acetaminophen, can help alleviate pain and inflammation.
• Avoid self-surgery: While it may be tempting to attempt to remove the ingrown nail yourself, it’s generally best to leave it alone. Self-surgery can lead to infection and further complications.
• Consult a healthcare professional: If the pain persists, it’s advisable to consult a healthcare provider. They may recommend antibiotics if an infection is present or perform a minor surgical procedure to remove the ingrown portion of the nail.

Blisters

Blisters can be a painful consequence of excessive friction and moisture, especially in hot and humid conditions. These fluid-filled pockets can form on various parts of the foot, including the toes, due to the repetitive rubbing of the skin against socks or shoes.

One crucial aspect of blister prevention is paying attention to any early signs of tenderness or discomfort on your toes or other susceptible areas of your feet. Catching these warning signs early can help you take preventive measures before a blister develops.

Here are some strategies to prevent blisters on your toes while running:

• Proper footwear: Ensure your running shoes fit correctly and provide enough space for your toes. Shoes that are too tight can increase friction and blister formation.
• Moisture-wicking socks: Choose moisture-wicking socks designed for running. These socks help keep your feet dry by wicking away sweat and reducing the chances of friction-related blisters.
• Lubrication: Apply a lubricant or anti-chafing product to areas prone to blisters. Common choices include petroleum jelly or specialized anti-blister products.
• Correct lacing: Experiment with different lacing techniques to find the one that minimizes friction on your toes. Some runners find that using a loop lacing technique or skipping specific eyelets can help reduce pressure points.
• Foot care: Keep your feet clean and dry before putting on your socks and shoes. Consider using foot powder to reduce moisture.
• Gradual adaptation: If you’re breaking in new running shoes, gradually increase your mileage to allow your feet to adapt to the footwear.

Additional Resource – Your guide to runners itch

Plantar Fasciitis

Experiencing stabbing pain in the bottom of your foot or heel post-run, after long periods of sitting, or first thing in the morning?

Plantar fasciitis could be the culprit.

Plantar fasciitis is an infamous overuse injury that causes inflammation of the plantar fascia. The plantar fascia is the tissue that attaches to the heel bone and extends across the bottom of your foot. This bundle of tissue functions as a shock absorber that also supports the foot’s arch during weight-bearing.

Plantar fasciitis is common among runners and one of the leading causes of heel pain. The condition is common among runners who have flat feet, but it can also offer those with high arches.

Treating

If you suspect you’re dealing with plantar fasciitis, take a few days off immediately.

• Rest: Give your foot some time to heal by reducing or temporarily stopping your running activities. Overuse is a common cause of plantar fasciitis.
• Icing: Apply ice to the affected area for about 15-20 minutes several times a day to reduce inflammation and alleviate pain.
• Stretching: Perform gentle stretching exercises for the calf muscles, Achilles tendon, and plantar fascia. Stretching can help relieve tension and promote healing.
• Footwear: Ensure you have appropriate running shoes that provide adequate arch support and cushioning. Orthotic inserts may also be beneficial for some runners.

If pain refuses to dissipate, consult a foot specialist for a thorough diagnosis.

Stress Fractures

If you just took up running or started running more than usual and are dealing with localized, acute pain, you might have a stress fracture.

Stress fractures of the toes are common among runners. These consist of a small crack in the bone or a serious bruising within a bone. The condition is usually caused by repetitive activity and overuse.

Foot stress fractures typically impact the end of the long bones in the foot (the metatarsals), at the base of the pinky toe (the fifth metatarsals), and in the bones of the ankle joint.

Swelling and pain are the most common symptoms of a stress fracture, but you might also notice discoloration around the toe.

Left ignored, a stress fracture can turn into a complete fracture where the bones break through and dislocate.

Treating

Rest: The most crucial aspect of stress fracture treatment is rest. Avoid putting weight on the affected foot or engaging in activities that exacerbate the pain.

• Ice: Apply ice to the affected area to reduce swelling and discomfort.
• Compression: Consider using compression bandages or sleeves to reduce swelling and provide support.
• Elevation: Elevate your foot to reduce swelling, especially when resting.
• Orthotics: Consult with a healthcare provider to assess your footwear and possibly recommend orthotic inserts or changes to your running shoes.
• Physical Therapy: Physical therapists can guide you through exercises to maintain strength and flexibility in the rest of your body while your foot heal

Additional Resource – Here’s your guide to calf pain while running

Other Causes of Big Joint Pain In Runners

Big toe pain in runners can have various causes, and it’s essential to consider other potential culprits beyond the more common conditions mentioned earlier.

Here’s a brief overview of some of these additional causes:

• Raynaud’s Disease: This condition affects blood circulation, leading to temporary narrowing of the blood vessels in response to cold temperatures or stress. It can cause pain and numbness in the extremities, including the toes.
• Rheumatoid Arthritis: An autoimmune disease that can affect joints, including those in the toes. It often causes pain, swelling, and stiffness in the affected joints.
• Morton’s Neuroma: This is a thickening of the tissue around a nerve leading to the toes, often between the third and fourth toes. It can cause sharp, burning pain and numbness in the toes.
• Gout: Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints. It can lead to sudden and severe pain in the big toe joint.
• Sesamoiditis: Inflammation of the sesamoid bones, which are small bones located beneath the big toe joint, can cause pain in the area.
• Bunion: A bunion is a bony bump that forms at the base of the big toe. It can cause pain and discomfort, especially during activities like running.
• Turf Toe: This is a sprain of the ligaments around the big toe joint and is common in athletes, including runners. It can result from hyperextension of the big toe.
• Capsulitis: Inflammation of the joint capsule surrounding the big toe joint can lead to pain and limited range of motion.

Symptoms and treatment options can vary depending on the cause of the pain, so at the end of the day, you’re better off consulting your doctor for a thorough examination.

Additional resource – Chiropractor for runners

How To Prevent Big Toe Pain While Running

You can take many steps to protect yourself against big toe pain while running.

Some of these include:

Strengthen Your Soles

Strengthening the muscles in your feet, especially those around the big toe, can indeed help improve your running performance and reduce the risk of injuries. Stronger foot muscles provide better support and stability during your runs. Here’s a brief overview of an exercise you can try to strengthen your big toe and the surrounding area:

Big-Toe Raises:

Stand with your feet flat on the ground and your weight evenly distributed. Lift your toes off the ground while keeping your heels planted. Try to raise only your big toes, leaving the other toes on the ground. Hold this position for a few seconds, then lower your big toes back to the ground.

Repeat this exercise for several repetitions.

As you progress and your strength improves, you can increase the duration and repetitions of this exercise. It’s essential to perform exercises like these regularly to maintain strong foot muscles, which can benefit your overall running performance and comfort.

Warm up & Stretch

Warming up and stretching are essential components of a good running routine, helping to prepare your body for the demands of exercise and reducing the risk of injuries. Here’s a bit more detail on how to approach warm-up and stretching:

Warm-Up:

Begin your runs with a dynamic warm-up routine that includes movements like leg swings, high knees, butt kicks, and hip circles. These dynamic stretches help increase blood flow, improve flexibility, and activate the muscles you’ll use during your run.

Aim for 5-10 minutes of dynamic stretching to adequately prepare your body for the workout ahead.

Cool Down and Static Stretching:

After your run, spend 10-15 minutes on static stretching to improve flexibility and reduce muscle tension.

Focus on stretching major muscle groups, including your quadriceps, hamstrings, calves, hip flexors, and glutes.

Hold each stretch for about 20-30 seconds, feeling a gentle stretch without pushing yourself to the point of pain.

Stretching helps relax and lengthen muscles, which can aid in recovery and reduce the risk of post-run soreness.

Additional resource – Sore quads after running

Your Running Shoes

Finding the perfect pair is like hitting the jackpot in the running world. Here’s the lowdown, spiced up with some tips and facts:

Step 1: Comfort is Key

You’re gearing up for a run, and you slip into those running shoes that feel like a warm hug for your feet. That’s the sweet spot you’re aiming for. Comfort is your North Star here. If the shoes don’t feel right, move on – it’s a deal-breaker.

Step 2: Know Thy Feet

Get to know your feet like the back of your hand. What’s your foot type? High arches, flat feet, or that Goldilocks “neutral” type? This nugget of self-knowledge will guide you to the right shoe category.

Step 3: Match Your Terrain and Goals

Running goals, terrain, and shoe types go together like peanut butter and jelly. Trail running, road racing, sprints, marathons – they each have their own shoe match made in heaven. Choose wisely to level up your running game.

Step 4: Check the Sole Story

The stiffness of the soles matters. Imagine running on shoes as hard as a rock – ouch! On the flip side, shoes that flop around like spaghetti don’t offer the support you need. Find that sweet spot of cushioning and support for your precious tootsies.

And here’s the secret sauce: studies have shown that proper running shoes can reduce the risk of injury. So, your choice of kicks isn’t just about style – it’s about keeping those feet happy and healthy.

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

Massage Often

After you’ve conquered those miles, it’s time to give your feet the royal treatment. Here’s a little secret: regular massages are like a VIP pass to foot bliss.

Step 1: A Date with Your Feet

Block out at least 10 to 15 minutes for a soothing foot massage. It’s not just about pampering; it’s about preventing those pesky injuries.

Step 2: Nerves Need Love Too

Your feet have a network of nerves that are like tiny messengers telling you how you’re hitting the ground. Regular massages wake them up, making you more aware of your stride. It’s like a secret weapon for your running form.

Additional Resource – How To Prevent Ankle Pain For Runners

Take Enough Rest

Listen up, runners! Your feet are like the unsung heroes of your body, and they deserve some downtime, too.

Step 1: Time to Recharge

Just like after a long day of work, your feet need a break. Give them at least two days off from running each week to prevent overuse injuries.

Step 2: Race to Rest

If you’re training for a race, don’t forget about rest days. Schedule at least one day of complete rest and use the others for cross-training. You can switch it up with strength training, swimming, cycling, or yoga – whatever floats your boat and is easy on those feet.

Step 3: Mileage Magic

Want to increase your weekly mileage? Here’s a golden rule: stick to the 10 percent rule. Gradually add distance, and your feet will thank you.

Additional Resource -Your guide to jaw pain while running

When To See A Doctor

isten up, folks! When it comes to foot pain, don’t play the waiting game.

Step 1: Pay Attention

If your feet are giving you grief, don’t ignore it. Foot pain can be a sign of trouble brewing, and the longer you wait, the worse it can get.

Step 2: Seek Professional Help

Don’t hesitate to reach out to your doctor. They’re the experts and can pinpoint the issue, offer short-term treatments, and even suggest strategies to prevent future pain. Plus, they can recommend at-home treatments to ease the discomfort.

Remember, running through pain might seem tough, but it’s not worth the risk of long-term injury. So, when in doubt, check it out!

Here’s the full guide to arch support for running

Here’s the full guide to Running with bunions

How to prevent Foot pain in runners

Big Toe Joint Pain From Running – The Conclusion

There you have it! If you’re suffering from big toe joint pain while or after running, then this post has you covered. The rest is just details.

Thank you for stopping by.

Keep running strong.

Are you a runner on the hunt for that extra edge in performance? Well, you’re in the right place!

Let’s face it, the world of fitness supplements can be overwhelming, especially if you’re new to the game. There’s a supplement for everything, from turbocharging recovery to giving your muscles that extra oomph and even boosting your lung power.

But worry not, my running friend. In today’s article, we’re going to navigate this supplement maze together. I’ll be your guide to uncover some of the best supplements for runners, ensuring your high-performance engine keeps humming at its best.

So, if you’re ready to explore the world of running supplements and take your running game to the next level, let’s lace up those shoes and get started!

Note – Please keep in mind that the supplement world is vast and constantly evolving. Today, I’ll share some well-researched supplements that have proven benefits for runners. However, it’s essential to remember that the supplement industry is a massive business, and not every product out there is worth your hard-earned money.

While seeking ways to enhance your running performance, it’s crucial to rely on science-backed options. To optimize your post-run recovery, consider some of the best recovery supplements for runners, including BCAAs, omega-3 fatty acids, and magnesium, all of which have strong research backing their effectiveness in reducing muscle soreness and enhancing overall recovery.

What is A Supplement?

Sports supplements are a powerhouse of performance-boosting goodies that are custom-made for athletes and fitness fanatics. They’re like a turbocharged version of your regular diet, delivering a range of benefits that go beyond what you get from your everyday meals.

We’re talking about a diverse squad here, including:

• Amino acids: These are your trusty sidekicks for muscle recovery.
• Vitamins: The essential alphabet for keeping your body in top shape.
• Herbs: Nature’s little helpers for various fitness goals.
• Minerals and electrolyte-rich drinks: The hydration heroes.
• Bone & joint support compounds: Keeping your frame strong and sturdy.
• Other botanicals: A wide world of natural goodness.

So, supplements are like your fitness toolkit, packed with specialized tools to help you smash those goals. Whether you’re looking to recover, energize, strengthen, or do something else entirely, there’s probably a supplement out there for you.

Do supplements work?

Ah, the million-dollar question.

Well, it’s a bit like navigating through a foggy forest. Science suggests that certain supplements might lend a hand with certain types of exercise, but here’s the plot twist: they’re no magical shortcut to fitness heaven.

See, experts advise that supplements can be helpful sidekicks, but they’re no replacement for a healthy, balanced diet.

And here’s where the plot thickens: while many sports supplement companies make grand claims, only a select few have the research receipts to back them up.

To add a twist, some supplements might come with hidden surprises, like harmful additives and sneaky artificial compounds not mentioned on the label.

What’s more?

Supplements don’t have to pass any strict Food and Drug Administration (FDA) tests before hitting the shelves. It’s like the Wild West out there!

So, here’s the golden rule: if you’re considering playing the supplement game, make a pit stop at your doctor’s office first. No dice-rolling with your health!

Oh, and here’s a pro tip for the journey: store your supplements in a cool, dry place to keep them pristine. Don’t go rogue and take more than the recommended dose, and if you encounter any side effects, it’s time to drop the supplement like a hot potato.

Do Runners Need Supplements?

When it comes to supplements, runners don’t necessarily need them like a squirrel needs nuts for winter.

In fact, I’d say runners probably shouldn’t pop those pills and powders unless a wise doctor in a white coat gives the green light.

So, what’s the game plan? Well, step one is to make a pit stop at the doc’s office for a checkup, especially if you’ve been grinding those miles or made some major lifestyle changes recently. Safety first!

Remember, supplements for runners are like sidekicks to your diet’s superhero. They can swoop in to save the day if there’s a nutrient deficiency, but they’re not the main show.

So, lace up those running shoes, hit the pavement, and let your diet be your trusty fuel. And if things feel off, that’s when you bring in the health experts for backup!

Be Careful

I’m not a doctor, and I’m not here to give you a prescription for supplements. The decision to take supplements should be based on your individual circumstances and needs.

Several factors can come into play, including:

• Your training intensity and volume. If you’re pushing the limits with your mileage and intensity, supplementation might become more important.
• Your competitive level. If you’re a serious competitive runner, your training demands might necessitate supplements.
• The quality of your diet. If your dietary choices aren’t the healthiest, or if you have dietary restrictions, supplements could fill in the gaps.
• Your blood test results. If your blood work reveals specific nutrient deficiencies, supplements might be recommended.

Now that we’ve covered some of the potential drawbacks of supplements, let’s dive into the actual list.

The 9 Best Supplements For Runners

In today’s market, there are many innovative supplement options available to cater to the specific needs of athletes and runners.

Let’s dive into some of the most recommended supplements for runners and how to make the most of them.

1. Protein

Protein is indeed a vital supplement for runners and athletes. It plays a crucial role in muscle repair and recovery, which is essential for maintaining performance and preventing injuries. When you engage in activities like running, your muscles undergo stress and breakdown, and adequate protein intake helps in rebuilding and strengthening them.

To determine how much protein you should consume, it’s recommended to aim for approximately 0.8 to 1.1 grams of protein per pound (or 1.6 to 2.2 grams per kilogram) of body weight per day. This means that, for instance, a 160-pound individual should target around 140 to 180 grams of protein daily. Meeting this requirement through dietary sources can be challenging, which is where protein supplements become beneficial.

Whey protein, especially hydrolyzed whey protein, is an excellent option for runners. It is known for its quick absorption into the muscles, making it an efficient choice for post-exercise recovery. Whey protein is considered a high-quality protein due to its high biological value and has been shown to support recovery and limit muscle protein breakdown.

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

2. Electrolytes

Electrolytes are crucial for runners, especially when training in hot weather. These charged ions play a vital role in various bodily functions. While you can meet your electrolyte needs through your diet, excessive sweating during long, hot runs can lead to imbalances.

Signs of electrolyte deficiency include nausea, dizziness, muscle weakness, soreness, fatigue, cramping, and, in severe cases, blood pressure and heartbeat issues, as well as an increased risk of stroke.

Fortunately, there are electrolyte drink tablets available to help replenish lost electrolytes after your workouts, leaving you feeling refreshed instead of tired and sluggish. These tablets typically contain potassium and sodium, essential for proper hydration.

While some sports drinks also contain electrolytes, they often come with added sugars. In contrast, electrolyte tablets contain only the necessary electrolytes and are designed solely for hydration. Look for tablets that can be dissolved in water or taken in capsule form, whichever is more convenient for you.

When selecting an electrolyte supplement, ensure it includes essential electrolytes like sodium, calcium, magnesium, and potassium. Prioritize products that offer a reasonable price per serving and are easy to use. The key is to stay hydrated and maintain your electrolyte balance for optimal running performance.

3. Magnesium

Magnesium is a critical micronutrient that many people are deficient in, and it plays a vital role in numerous biological processes. For runners, magnesium is even more essential due to its involvement in various aspects of exercise performance.

This coenzyme is responsible for approximately 300 reactions in the body and influences bone health, blood pressure, nerve function, and muscle contraction. Specifically for runners, magnesium helps regulate heart rhythm, lower blood pressure, facilitate proper muscle contraction, and is crucial for ATP production—the primary energy source for our cells.

However, surveys have indicated that a significant portion of the American population, around 85 percent, is deficient in magnesium. Given that many individuals in developed countries lead sedentary lives, it’s likely that trained athletes, especially those who log high mileage each week, may also experience magnesium shortages.

Magnesium deficiencies can exacerbate the loss of various vitamins and minerals as the body struggles to absorb nutrients from the gut. To address this, it’s important to include magnesium-rich foods in your diet, such as leafy vegetables (e.g., spinach), nuts, whole grains, seeds (e.g., Brazil nuts, pumpkin seeds, cashews), legumes, and bananas.

Supplementing with magnesium is another option, and there are different forms available, including magnesium oxide, citrate, glycinate, malate, and chloride. When selecting a supplement, it’s essential to read the labels carefully. Avoid amino acid oxide-based supplements like magnesium carbonate and magnesium glycinate if you’re prone to stomach issues while running. Instead, opt for magnesium malate and magnesium glycinate chelates, which tend to be more digestible and absorbable by the body.

The appropriate daily magnesium intake varies depending on individual needs. If your doctor prescribes magnesium supplements to address a deficiency, you should generally take more than 250 mg daily.

However, be cautious with the dosage, as excessive magnesium intake can lead to diarrhea and digestive problems. The recommended daily allowance for the general population is approximately 450 mg for men and 350 mg for women. Research suggests that athletes, especially runners, may benefit from safely taking 600 to 800 mg of magnesium daily.

4. Vitamin B12

Vitamin B12 is a crucial nutrient that can significantly impact your running performance and overall well-being. If you frequently experience fatigue or lethargy or seek to enhance your running capabilities, it’s worth considering increasing your vitamin B12 intake.

Vitamin B12 serves various vital functions in the body, including:

• Facilitating protein absorption
• Ensuring the release of dietary folate into the body
• Maintaining healthy blood cells
• Promoting muscle strength
• Reducing fatigue and tiredness

A deficiency in vitamin B12 can lead to neurological issues and a range of unwanted symptoms. Weak muscles and fatigue may occur because your body can’t produce enough red blood cells, which are responsible for delivering oxygen and nutrients to working muscles during running. Severe deficiency cases can even affect your balance, increase the risk of falls, and cause mouth ulcers.

While vegans are particularly susceptible to B12 deficiency, anyone can be at risk if they don’t consume enough B12-rich foods. Whole grains, leafy greens, eggs, nuts, and dairy products are natural dietary sources of vitamin B12.

Ideally, vitamins should be obtained from a balanced diet whenever possible. However, if you believe you’re not getting enough B12 through your diet, supplementing with a B-complex vitamin may be a safe option, especially under the guidance of a certified physician.

When it comes to supplements, vitamin B12 is available in two primary forms: methylcobalamin and cyanocobalamin. While cyanocobalamin is more cost-effective, it’s less readily absorbed by the body and may not effectively address your deficiency. When choosing a supplement, check the label for vitamin B12 in the form of methylcobalamin, which is more bioavailable and effective.

5. Iron

Feeling unusually tired and can’t pinpoint the cause? Low iron levels might be the culprit, making iron supplementation a valuable consideration for runners as a form of insurance. However, it’s essential to be aware that even with supplementation, factors like gut health and inflammation can still put you at risk of iron deficiency.

Why is iron so crucial for runners? Iron is a mineral responsible for oxygen transport throughout your body, especially to working muscles. It plays a vital role in energy production and the distribution of oxygen via red blood cells, making it particularly important for athletic performance.

Unfortunately, research has shown that more than 56 percent of runners suffer from iron deficiency, significantly impacting their performance. Several factors make runners more susceptible to this deficiency, including excessive sweating, gastrointestinal (GI) issues, and a condition known as “foot strike hemolysis.”

This condition, often referred to as runner’s anemia, occurs when the repetitive stresses of running damage red blood cells as they pass through the feet.

Female runners face an increased risk of iron deficiency due to menstruation and may require additional supplementation.

So, how should you address this? Iron-rich food sources include red meats, grains, and black beans. When considering iron supplements, it’s advisable to undergo a blood test to assess your current iron levels. This not only helps determine if you have a deficiency but also establishes a baseline for tracking improvements with supplementation. Remember, you can’t enhance something you can’t measure.

To maximize iron absorption, increase your intake of vitamin C, which assists your body in absorbing iron effectively. By addressing iron deficiency, you can potentially alleviate fatigue and enhance your running performance.

6. Calcium

Calcium isn’t just about maintaining strong bones; it’s essential for various organ systems’ proper function. This mineral plays a crucial role in nerve signal transmission, heart rhythm regulation, and muscle contraction. For runners, calcium is particularly important in preventing stress fractures and knee problems.

Runners have higher calcium requirements compared to the average person, but the specific daily intake can vary based on factors like age, training level, and weight. Younger runners might need around 1,300 mg daily, while older ones may manage with about 1,000 mg.

Apart from supplements, there are dietary sources rich in calcium that runners can incorporate into their nutrition. These sources include dairy products, leafy green vegetables, and salmon. Additionally, calcium-fortified beverages like soy and almond milk are excellent alternatives, especially if you can’t consume dairy products.

To ensure optimal calcium absorption, it’s essential to have an adequate intake of vitamin D. This fat-soluble vitamin plays a vital role in calcium absorption, making it a critical companion for maintaining strong bones and overall health.

7. Vitamin D

Vitamin D deficiency is more common than you might think, with research revealing that approximately 75 percent of adults are deficient in this essential nutrient. Even among runners who average 20 miles a week, three-quarters were found to have low vitamin D levels, according to a study conducted at the Cooper Clinic in Dallas.

Vitamin D isn’t just important for bone health; it also has a significant impact on cardiovascular health, mood, and immune system function. As a runner, it’s crucial to ensure you’re meeting your daily vitamin D needs.

If you’re concerned about your vitamin D levels, it’s wise to get tested by measuring your blood levels of 25-hydroxyvitamin D. Your doctor can assess whether you’re at risk of deficiency and recommend an appropriate dietary or supplement plan. These blood tests are relatively inexpensive, typically ranging from $30 to $50, and can be combined with other tests for a comprehensive blood panel profile.

The primary source of vitamin D is direct exposure to sunlight, as your skin can produce this nutrient from cholesterol when exposed to UVB rays.

However, various factors such as sun protection, skin color, and genetics can affect how much vitamin D your body generates from UVB light. Additionally, there are limited food sources of vitamin D, making supplements a practical option for many individuals.

Considering these factors, runners, especially those who are deficient, may require around 5000 IU of vitamin D per day for eight weeks to reach a blood level of 40 ng/mL. It’s worth noting that vitamin D is fat-soluble, so consuming it alongside a source of dietary fat can enhance absorption.

8. Probiotics

Gastrointestinal issues can be a common challenge for runners. If you’re someone who experiences stomach problems during your runs, maintaining a healthy gastrointestinal (GI) tract can make a significant difference.

Probiotics, which are beneficial bacteria found in certain foods and supplements, can play a crucial role in supporting digestive and gut health.

Probiotic-rich foods help balance the friendly bacteria in your digestive system. This balance is essential for reducing the risk of various digestive disorders, promoting heart health, enhancing your immune system, and more. On the flip side, an imbalance in gut bacteria can lead to increased inflammation and various health problems.

If you’re committed to reducing instances of skipping runs due to feeling run down or experiencing stomach issues, probiotics can be a valuable addition to your routine.

Probiotics can be obtained from foods like sauerkraut, yogurt, miso, kimchi, tempeh, and kombucha. Alternatively, you can opt for probiotic supplements. However, it’s important to choose your supplements carefully because not all products labeled as “probiotics” may be suitable for your specific microbiome.

When it comes to selecting probiotics for runners, the best choices should be tailored to your individual needs, including factors like recovery, performance, immunity, and overall gut health. To find the most suitable probiotic options for your training goals and health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian. They can provide personalized recommendations based on your unique circumstances.

9. Omega-3s

Omega-3 fatty acids, commonly found in fish oil, offer a wide range of health benefits, and they can be particularly beneficial for runners. Research suggests that these fatty acids help reduce inflammation, limit the build-up of lactic acid in muscles, and contribute to longer runs, reduced soreness, and faster recovery.

Furthermore, omega-3s have been shown to improve immunity, alleviate inflammation, and potentially reduce workout-induced muscle damage and delayed onset muscle soreness. For runners, incorporating omega-3 fish fatty acids into their routine can be highly advantageous.

It’s important to note that our bodies cannot produce omega-3 fatty acids, so we need to obtain them through our diet or by taking supplements. Experts typically recommend a daily intake of approximately 250 mg to 600 mg of DHA and EPA omega-3 fatty acids. This is equivalent to consuming two to three seafood meals per week, as per the Dietary Guidelines for Americans 2020. Additionally, the recommended daily intake for ALA omega-3 fatty acids is around 1600 mg for men and 1100 mg for women.

Where and how To buy Running Supplements

You can purchase running supplements from various sources, including health food stores, pharmacies, grocery stores, and online retailers. However, it’s crucial to ensure that you’re buying high-quality supplements that meet your specific needs.

Here are some tips to help you make informed choices

• Choose Reputable Retailers: Always buy supplements from reputable and trusted retailers. Look for stores or websites with a good track record for selling genuine products.
• Check Ingredient Lists: Select supplements with the fewest extra ingredients and no added fillers. This ensures that you’re getting the active ingredients you need without unnecessary additives.
• Third-Party Testing: Look for supplements that have been independently tested for quality and purity. Organizations like Consumer Labs provide reviews and evaluations of various products, helping you assess their quality.
• Beware of Extremely Low Prices: While cost is a consideration, extremely cheap supplements may raise concerns about their quality and authenticity. If a product is significantly cheaper than similar options, it’s essential to scrutinize it thoroughly.
• Price Doesn’t Always Equal Quality: Conversely, the most expensive product on the market doesn’t necessarily make it the best for your needs. Evaluate the ingredients, dosage, and intended purpose of the supplement to determine its suitability for your goals.

The 9 Best Supplements For Runners – The Conclusion

There you have it! Today’s article should get started on getting to know the most important supplements for runners.

Remember that when your body is running low on essential nutrients, you might be causing more harm than good.