Beginner Runner Archives — Page 10 of 11

Building A Better Running Lifestyle – The 8 Runners Habits You Need

August 7, 2025September 22, 2016 by David Dack

If you want to become the best runner you can be—whether it’s beating a personal record, tackling a new distance or losing the extra pounds for good—then one of the best things you can do is to build an effective running lifestyle that’s made of the best runners habits.

Don’t worry. It’s not that hard once you get things going. Keep on reading to learn how.

Building A Better Running Lifestyle

Inside of this post, I’ll elaborate on each trait, and share with you a few practical tips on how to build the habit in your running lifestyle.

So are you excited? Then here we go…

Become a Morning Runner

We lead hectic lives.

We are always busy, and there is always something grabbing our attention.

That’s why between the work meetings, social obligations, and family events, most people don’t have enough time for keeping a running routine for the long haul.

However, the solution is simple: Start running in the morning.

Doing this is good for you for mainly two reasons.

First of all, it gets your run out of the way before LIFE gets in the way.

In fact, according to study, people who exercise first thing in the morning are more consistent over the long haul.

Secondly, you’ll be setting a positive tone for the rest of the day, which can help you improve productivity, alertness, and energy levels.

Nonetheless, there is an exception to every rule.

If you are a night owl and have been a consistent (midday, evening, or night) runner, then keep up the good work.

But for many of people (including me), switching to full “morning runner” mode has been a godsend.

This little change in my daily schedule has helped me so much that I’d, on no account, go back to my old ways.

Additional paragraph: If you’re trying to make that switch to morning runs stick, a residue-free, non-aerosol dry shampoo from Unsubscribe can help simplify your post-run routine by ensuring you refresh your hair in a snap without needing to wash it.

Set a variety of goals

The importance of goal setting for runners requires no introduction.

Even so, to make the most out of it, I highly recommend that you set various types of goals to keep you motivated and consistent.

Here are the main types of goals you need to set

Life (long term) performance goals

Also known as a “lifer,” this is your ultimate, and lifetime, running goal.

Think of this type of a goal as your crown running jewel.

The ultimate goal…you get it.

Examples include: running a marathon, qualifying for the Boston marathon, or completing an ultra distance trail race.

Annual performance goals

These are the mid-range goals that will help you build the foundation to achieving a lifer.

Examples include: clocking a 20-minute in a 5K race in June or completing a local marathon in less than 3 hours and 30 minutes.

Short terms goals

These goals define the day-to-day and weekly tasks you must accomplish to reach your annual and life range targets.

As a general guideline, short term goals can last between one to four weeks—depending on your training cycle.

Examples of short-term goals include: doing two speedwork session per week, a long run every weekend, etc.

You get the picture here.

Other goals to consider:

Here are other goals you might consider setting:

Increasing your running mileage/distance. Improving your speed
Booking a running vacation
Walking 10,000 steps every day
Eating more greens,
Getting at least 8 hours of high-quality sleep every night,
Start trail running,
Becoming a barefoot runner,
Learning to bike and swim for a triathlon
Run with training partner and/or group at least once a week
Or just make running (more) fun.

Do a Dynamic Warm-up Routine Before a Run

During my first few years as a runner, I used to dread the first couple miles of warm-up before breaking into my pace goal.

However, all of this changed when I started doing dynamic warm-up moves before my runs.

Why?

Dynamic warm-ups are excellent.

They cannot only help raise your core body temperature and heart rate but also prep your joints and muscles for intense work.

Here is the dynamic warm-up routine you need to do:

Start your workout with a 5-minute walk.

Then do 20 to 30 seconds of the following exercises in the order shown:

Leg swings
Skips
Squats
Lunges
Inchworms
Then slowly break into your usual running pace.

Once you are done running, be sure to stretch your running muscles, including your calves, hamstrings, quads and hip flexors.

Also, stretch your shoulders and chest to release any tension in the area.

You might also consider foam rolling—either right after your runs or later in the day.

Additional Resource – When it’s the best time to run

Take Care of Your Body

As you might already know, running can be a bit of a pain.

From chafing, cramps, blisters to more serious ailments such as overuse injury and burnout, running can really take a toll on your body and mind.

That’s why you’d need to cultivate this important habit of taking care of your body—especially if you are really serious about staying trouble-free for the long haul.

Why is recovery so crucial?

Here is a fact to chew on: you’ll not be able to reach your full running potential if you are often injured or feeling burned out.

In fact, as a runner, I think you are only as good as you recover.

For successful athletes, recovery is as important as the training itself.

Therefore, you need to take your recovery seriously; otherwise, ignoring (or fighting) it will only set you for a plethora of trouble.

Here are a few of my favorite ways for speeding up recovery, and staying injury free:

Schedule recovery runs, recovery days, and recovery weeks into your training program.
Never run through pain—especially in the hips, knees, shins or feet.
Stay within your fitness level at all times—but stretch it gradually.
Get at least 8 hours of high quality and uninterrupted sleep during the night’s time.
Change your running shoes every 400 to 500 miles.
Take care of your running feet. Here is a simple guide to help do that.
Use compression garment while running.
Cross train—preferably low impact activities, such as walking, biking, strength training and yoga. This can also be a form of “active recovery.
Keep listening to your body and adjusting your training program accordingly.

Strength Train

Another common trait I found in fruitful and happy runners is that they hit the weight room on a regular basis.

The fact is, resistance training is crucial for runners.

It fixes muscles imbalances (preventing injury in the process), builds power and speed, improves running economy (the sum total of oxygen you use while running), helps build and maintain proper form, all of which can make you a more efficient and well-rounded athlete.

As a result, make sure to schedule at least two strength sessions a week—preferably on non-running days to get the most out of every session and see serious strength gains.

If you can’t afford a gym membership (or you just don’t like it there), start at home with basic bodyweight strength-building exercises, such as push-ups, squats, pull-ups, lunges, and planks.

These exercises can help you increase your total body strength and endurance in the shortest time possible.

However, if you are pressed for time, then try adding some strength exercises to your post-run routine.

As soon as you complete your run, for example, finish up your workout with three sets of 25-push-ups, 30 squats, 20 lunges and 90-second planks.

Check my Cross-training workouts page for more routines.

Run With Others

Maybe the one thing with the highest impact on your success, not just with running, but with everything else in your life, is the social circle you associate yourself with.

In my experience, one of the best ways for staying committed to a running routine while having a blast doing it is to run with others—preferably people you enjoy having around.

You are, after all, the company you keep, period.

Even research has come to similar conclusions.

According to a study by the Society of Behavioral Medicine, people who exercise with others are more likely to stay consistent with their training program than those who didn’t.

Not only that, running with others can also help you build a support system—key ingredient in creating long-term health and fitness success.

Consequently, do your best to build and extend your running family.

That could be an online runners’ forum, a local training group, or simply a group of running buddies and partners.

Eat Healthy

A healthy diet is crucial, whether you are a runner or not.

There is no debating this…

And the fact is, even if you were able to run day and night, you would never be able to outrun an unhealthy diet, period.

Therefore, build and maintain life-long healthy eating habits.

Of course, this is easier said than done.

If truth be told, changing diets is hard.

But it’s not rocket science.

Here are the main things to practice to build healthy eating habits.

The When

What you consume before, during and after a run directly influences your performance and training enjoyment.

As a result, make sure to eat something, preferably light and easily digestible, one to two hours before every workout, opting for carbohydrate-rich foods, and making sure you have enough fuel to consume throughout your run.

Also, refuel immediately following a run.

Here are some of the best options for that.

For more runners’ diet guideline, check these sources:

The What

Get this: Proper diet is about fueling you up, not filling you up.

Hence, the quality of your food choices is the ultimate measuring stick.

Consequently, make sure to eat plenty of vegetables, fruits, lean protein, healthy fats, and remove the junk from your plate.

You know the drill.

The How

The way you eat is also a big part of the diet equation.

Here are some key habits to build to help you eat right and make the most out of every meal

Eat frequently throughout the day—aiming for at least 5 mini-meals every three to four hours (this will take care of the pre- and post-run diet with ease)
Plan your meals throughout the week—dedicate one evening, say Saturday’s, to get it done. Set it and forget it.
Remove distractions while you are eating—turn off the TV, Smartphone, stop working, and put your mind where your mouth is.
Stop eating on the go. Instead, have your meals seated and, preferably, at a table.
Take your time. Chew every bite and savor every morsel.
Use a diet journal to keep tabs on your daily calorie intake.

For more healthy eating habits for runners, check my post here.

Running Lifestyle Habit – 8 Drink lots of Water

Being well hydrated is a crucial part of any workout program since, as you already know, water is vital for almost every bodily function.

This is one of those things that I cannot emphasize enough.

As a result, I strongly urge you to build the habit of drinking lots of water throughout the day; Not café.

Not iced tea.

And definitely not soda and other sugary drinks.

Aim to drink at least 36 ounces of water per day—that’s the equivalent of 6 six-ounce glasses per day.

Drink more if you feel like needing more.

Just keep in mind that staying hydrated is crucial, but more water is not always better.

In fact, drinking too much water can upset your stomach, and might even lead to low blood sodium.

Instead, be smart about it, and know what much to drink and when it’s enough.

When it’s enough?

To gauge your hydration levels, look at your pee.

If it’s very clear throughout the day, then you are in a good place.

On the other hand, if it’s all pale and yellow, then that’s a sure sign that you are not drinking enough fluids.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Don’t miss out! My awesome running plan is just one click away.

Building A Better Running Lifestyle – The 8 Running Habits You Need – Conclusion

Last but not least, I want to hear from you, guys and girls.

Which of these eight habits do you think is more crucial?

Which one(s) do you need to start working on?

And please, do you have any habits or running practices you feel like sharing?

Leave your suggestions and questions in the comment section below.

Thank you for reading my post.

Top 7 Hip Stretches For Runners

September 21, 2023September 22, 2016 by David Dack

Looking for some of the best hip stretches for runners?

You’re in the right place.

In today’s article I’ll show you how to stretch your hips in a safe and comfortable way. But first things first, let’s talk about why you need to add a few hip opening stretches to your training routine.

Let’s delve deeper…

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are my own.

What Are The Hip Flexors?

Located near the top of your thighs, the hip flexors consist of a group of muscles and tendons on the front—anterior—of your hip joint, connecting your legs to your pelvis.

When contracted, your hip flexors let you raise your knees or bend at the hip.

The primary hip flexor muscles are the psoas major and the iliacus— collectively known as the iliopsoas, (usually the weakest of all of the muscles).

Other hip flexor muscles include the sartorius, tensor fascia latae, and rectus femoris.

See image.

And here’s how they look like :

Source – Wikipedia

The Functions Of the Hip Flexors

The hip flexor muscles are used in every stride when walking, running, and sprinting.

These allow you to walk, run, bend kick, and swivel your hips.

Your hip flexors are contracted on every step forward.

The more miles you log in, the more you put them to work.

Some of the main functions:

Bringing the thighs up toward the chest.
Driving the knees up and down.
Maintaining proper running form.
Moving the legs from side to side and front to back.
Stabilizing the pelvis.

Causes of Hip Issues

The hips is just one region of the body that’s prone to tightness if you’re a runner.

Running’s repetitive nature means that you’re constantly working the hip flexors and extensors through a very small range of motion.

So it’s not surprising that hip pain from running is such a common issue.

Add to this the fact that, thanks to our sedentary lifestyle, we spend the bulk of our time sitting—roughly a third of the day.

When you spend a lot of time in a seated position, your hip flexors are kept in a shortened position more than they should be, which, in turn, makes them super tight.

This has huge negative effects on your posture, spinal stability, and gait.

Ramifications of Tightness

Tightness in the hip flexors results in an exaggerated anterior pelvic tilt.

This occurs when the arch of the lower back increases while the backside stick out more.

The tighter your hip flexors get, the more your pelvis tilts back and the more likely you’re to lean forward—as in stick out your butt and arch your back—while running.

Not only this is bad form, but can also set you up for back pain and serious injury. And you want none of that.

For more on the research conducted on hip muscle tightness and overuse injury, check the following studies:

Study 1

Study 2

Study 3

Study 4

How To Test Your Hip Flexor Flexibility

Wondering if your hips are too tight—or loose enough? Take the Thomas test.

Also known as Iliacus test or Iliopsoas Test, this test is used to measure the flexibility of the hip flexors—more specifically, that of the iliopsoas muscle group, the pectineus, Rectus Femoris, gracillus as well as the Sartorius and Tensor Fascia.

Proper form

Start by laying or sitting at the very edge of a table or bent, with the tailbone resting at the edge.

Then, roll back onto the table while pulling both knees to your chest.

This helps ensure that your lumbar spine is flat on the table and your pelvis is posteriorly rotated.

Next, hold the opposite hip in maximum flexor with the arms, while the assessed limb hang down toward the floor.

Last up, perform on both sides and compare.

Results

If your left leg lower backs, and sacrum remain flat on the table with the knee bending to 70 to 90 degrees, kudos…you don’t have tight hip flexors.

However, if one of your thighs or legs stay up drastically higher than the other, then you do have tight hips, and regular hip openning stretches are required.

Now that you know a thing or two about the importance of hip stretches for runners, let’s get to the exercises themselves.

Top 7 Hip Stretches For Runners

Fortunately, there’s is an abundance of good hip openining stretches that you can perform at home to decrease tightness, relieve pain, and increase mobility in your hips.

You won’t need to join a gym, buy a lot of expensive equipment or even leave the comfort of your home to perform the following hip flexors exercises.

Enjoy!

Hip Stretch for Runner – 1. Pigeon

Also known as Eka pada rajakapotasana, this is a famous yoga pose, and one of the most effective hip flexors stretches, especially the hip abductors.

Proper Form

Begin by sitting with your right knee bent and left leg stretched behind you.

Next, while making sure that your left hip is always pointing toward the mat, drag your right heel toward your left hip.

Then rest your hands on your right thigh or your hips, then walk your hands out in front of you, and lower your hips down toward the floor over your right knee.

Hold the pose for 30 seconds to one minute.

Be sure to breathe into any area of discomfort or tension.

Repeat on the other side.

Hip Stretch for Runner – 2. Lunge Hip Flexor Stretch

One of the best best hip stretches for runners that not only targets most of the muscles in the hips, but it’s also ideal for stretching the glutes, hamstrings, and quadriceps.

Proper Form

Assume a lunge position with your right knee forward.

Next, drop your left knee to the ground, and place your hands on your right knee or the floor under your shoulders, according to your flexibility level.

Be sure to keep your upper body tall, and core engaged the entire time.

Then, while keeping your front knee directly above your ankle, hold the position for 30 seconds to one minute, and feel the stretch in your left hip flexor.

Change sides and repeat.

Hip Stretch for Runner – 3. Happy Baby

Also known as Ananda Balasana in the yogic circles, this relaxing hip stretch also targets the lower back and the hamstrings.

Proper Form

Lay flat on your back with both knees bent while gently holding the outside edges of your feet with your hands.

Next, while keeping your arms on the outside of your legs, press both knees to the ground below your armpits.

Feel free to rock lightly from side to side if that feels good.

Hold the pose for at least one minute, then move to the next stretch.

Hip Stretch for Runner – 4. Butterfly

A powerful hip opener that also stretches the glutes and the inner thighs.

Proper Form

Assume a cross-legged seated position with the soles of the feet pressed together.

Next, while grabbing your ankles, lengthen your spine upward, draw your belly button inward then slowly fold forward from your hips with a deep exhale.

Focus on your inner thighs and be sure to breathe into that area to release any tension or discomfort.

For more stretch, feel free to crawl your hands forward away from your body.

Hold the pose for one minute then slowly release and move to the next stretch.

Hip Stretch for Runner – 5. Extended Wide Squat

Not only this hip opening stretch is ideal for the hip abductors, but also increase mobility in the lower back, hamstrings, and glutes.

Proper Form

Assume a standing position, with the feet slightly wider than your hips, toes pointing out so that hips are open.

Next, while keeping your back flat and core engaged, slowly bend your knees and lower your hips toward the floor.

For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees.

Hold the pose for 30 seconds to one minute then slowly release back to standing position.

Hip Stretch for Runner – 6. Frog Hip Stretch

This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin.

If you have any recent leg, hip or knee injury, be careful with this one.

Proper Form

This is one of my favorite hip flexor stretches.

Assume an all fours position with hands and knee in a tabletop position, then bring your forearms onto the mat or a yoga block.

Next, slowly slide both knees away from your body and widen them out as far as possible as you lower your chest and hips toward the floor.

Hold the position for one to two minutes then slowly release it and move to the next stretch.

Hip Stretch for Runner – 7. Standing Wide-Legged Split

This stretch will not only target your hips but also opens up your inner thighs and hamstrings.

Proper Form

Begin by sitting up tall with the feet three to four feet apart, heels a bit wider than the toes.

Next, while keeping the soles of your feet flat on the floor and torso long, fold forward from the hips and place your hands on a yoga block or mat right below your shoulders.

Hold the pose for 30 seconds to one minute.

If your flexibility allows it, feel free to lower onto forearms for a deeper hips stretch.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Top 7 Hip Stretches For Runners – The Conclusion

There you have it!

The above hip flexor stretches for runners are all you need for to open your hip flexors and keep flexible for the long haul.

Just make sure to do them on a regular basis. The rest is just detail.

How to Protect Yourself From Dogs While Running

December 31, 2024September 22, 2016 by David Dack

Looking on advice on how to protect yourself from dogs while running? Then you’re in the right place.

Imagine yourself enjoying a run on the trails or around the neighborhood when, and out of nowhere, a hostile dog runs up to you at light speed with fangs barred and bad intentions.

Do you know what you should do?

If your answer is no, then keep on reading…

As much as I love dogs—and all animals for that matters—I don’t really like being chased, or attacked, by them while running.

In fact, dogs can be a runner’s worst nightmare when they go on the offense.

In fact, every outdoor junkie—whether it’s a runner, a biker, walker, etc. —has a story about an up-close-and-personal-encounter with a hostile dog.

And this is no news.

There are plenty of stories about runners who were injured by dogs while hitting the pavement.

Take, for instance, this tragic story of the 63-year old woman who was mauled to death by four dogs during her morning jog in Palmdale, or Littlerock, California.

Of course, these attacks are not everyday occurrences, but it’s well worth the effort to know how to proceed in the off chance of a dangerous encounter.

The Statistics

About 4.7 million people get bitten by dogs each year in the United States, and out of those incidents, 1 out of 5 ends up in the emergency room and requires medical attention, and 17 result in death according to the American Human Association, with roughly 55 percent of all fatal dog attacks in the US committed by pit bulls

Therefore, learning how to handle the situation is of utmost importance—especially if you do a lot of outdoor running in not-so-safe and/or unfamiliar areas.

how to Protect Yourself From Dogs While Running

As you already know, prevention is better than cure, so before showing you how to fend yourself off a vicious dog, it’s crucial to look at ways you can avoid such encounter completely. And of course, these measures aren’t just about using a dog repellent spray for runners.

Here are a few ways to help you avoid a violent clash with an angry four-legged tail-wager.

Know your Route

This shall come as no surprise, but the best advice I can ever give you when it comes to avoiding dog attacks, is to be aware of your environment, period.

Here is how to increase your awareness while hitting the pavement:

Keep your eyes on the route ahead of you. If you spot one in the distance, be sure to keep a safe distance between your and a dog—even on lead— change direction or simply cross the street.
Avoid running in areas where there are dogs on the loose or where neglectful owners don’t provide their dogs with enough care and attention, allowing them to roam freely.
Run distraction free. Leave your headphones at home as doing so can help stay aware and be conscious and aware of your surroundings, especially in not-so-safe and/or unfamiliar areas

Read their Body Language

In most cases, reading the dog’s body language will tell you everything you need to know about how to proceed.

So learn to recognize the warning signs of an impending attack so you can get safe while you can—with your limbs intact.

Here are some of the telltale signs you need to keep an eye on:

Tense body with the hackles—the area between the tail and shoulders—up and ears erect.
Loud growling
Furrowed brows
Drooling from the mouth
Flicking tongue
Backing away while growling
Stiff tail, or held high and wagging faster than normal.
Intense stare with eyes wide with rage

If any (or a combination) of the above is on the scene, be sure to put a safe amount of space between you and the dog.

In Case You are Chased…

If and only if things escalate and you couldn’t avoid the attack, do the following:

Stop in Your Tracks

The first thing you need to do is to calm down, stop running, and stand still with your arms folded across your chest to not activate the dog’s prey drive —according to most dogs’ experts, this is the best approach.

Even if every cell in your body wants to run in the other direction, you need to fight that and stand your ground.

Bolting in the other direction will only make things worse.

The only scenario in which you should keep on moving and running is if you know that you can get behind a barrier, such as a car, bench, or tree to separate you from the dog.

Otherwise, stand still and control your nerves.

No Eye Contact

Looking straight into the dog’s eyes can feel threatening to most dogs out there, which will only make them more aggressive and territorial.

Therefore, be sure to avert your eyes but keep the dog in your peripheral vision the entire time.

But as a rule of thumb, never turn your back to the dog as it can be interpreted as a sign of weakness.

Use the Right Commands

If the dog persists, face him and while using a deep and firm voice, command him to “back away” using a strong and confident voice.

If the owner is close by, call them.

Hopefully, he’ll intervene and call off the dog.

Check this youtube clip for more tips on using commands:

If You Got Attacked – How To Handle it The Right Way

If all else fails, it’s time to on defensive mode and protect yourself.

Here is what you need to do here;

Try a Dog Repellent Spray For Runners

Spraying an attacking dog with mace is one of the things you can do to stop the attack in its track. This might be the best weapon to defend against dog attack

Of course, this might sound terrible, but this option actually doesn’t hurt the dog, and will really save you a lot of trouble.

However, this is not a fool-proof solution.

Factors like wind speed, your aim and your mental and emotional state have a say, and in some cases, you could end up making the dog more aggressive if you don’t know how to the use pepper spray right.

Hence, I don’t think it’s the all end of all your prayers when it comes to dealing with dogs attacks—but it is still an option to consider.

Even so, if you are serious about this option, then be sure to look for dog repellent when you are scouting the market for a pepper spray.

These are designed to fend off attacking dogs.

Give it Something to Chew On

If it’s possible, give the dog something to chew on.

It’s better than tearing up your own flesh.

Therefore, put something between the dog’s teeth and your body.

This could be a loose fitting piece of fabric, your jacket sleeves, a stick, or anything that could separate the two of you.

If the worse happen, and the dog is inches away from biting you, let it bite your shins or forearms—that is better than getting bitten in your face, throat, or any other sensible area.

And do your best not to panic.

Do Not Pull Away – Fight Back

Whatever you do, do not pull away as that will only tear the skin and make things worse.

Instead, defend yourself by kicking or hitting the dog in the back of the head, nose or throat, busting its head, choking it, breaking its knee, etc.

If you have a heavy object or a weapon, like a stick, rock, brick, you should use it to hit the dog and keep using it until the dog retreats or loses consciousness.

Also, as you are fighting the dog, be sure to yell for help.

Yell something that you know will have others attention, such as “TERRORIST!” “FIRE!”

Roll into a ball

This is the worst case scenario, so pay special attention to this, probably life-saving, advice:

If the dog takes you down, curl into a ball by tucking your knees and placing your hands behind your neck to cover your head, making sure to protect the soft tissue areas such as your face, throat, and belly.

Also, make sure to keep your hands in a fist to guard your fingers.

Post Bites Measures

If you got bitten, then the first thing you need to do when you get home is to wash the wound carefully with warm water and soap to gently cleanse it and examine it.

If it’s nothing serious, treat it yourself and dress the bite using a topical antibacterial such as bacitracin and a sterile band-aid or sterile bandage.

Next, keep cleaning the wound every 24 hours while looking thoroughly for any signs of infection, including increasing swelling, redness, warmth, oozing pus or drainage—these are the warning signs of infection, and you should see a doctor and get checked out if any of these symptoms arise.

Nonetheless, to err on the right side, a visit to the doctor is the right course of action if you ask me.

Better be safe than sorry.

The doctor will be able to assess the injury better.

In most cases, he might suggest you take antibiotics to prevent infection and receive a tetanus shot, or a series of preventative shots called rabies post-exposure prophylaxis.

Report It

Yes, snitch on the dog.

Report the incident to your local police department, animal control as well to the owners, if you can find them, immediately after the attack.

Also, be sure to talk with the owner.

Start with a genuine attitude.

Perhaps the whole accident was a once-in-a-lifetime thing and won’t happen again.

Nonetheless, if the owner is a complete a$$hole, then you MUST take things to the next level.

And in case you got hurt badly, consider taking legal action against the owners—that will teach them something.

Dogs can be a danger to the community should they be neglected.

Here’s the full guide to preventing animal attacks while running.

How to Treat and Prevent Runner’s Knee

December 18, 2024March 9, 2016 by David Dack

Runners knee can affect anyone, from beginner runners who are just starting out to elite athletes trying to achieve their next personal best.

If you’re looking for practical solutions for relieving and avoiding this common overuse running injury, then you’re in the right place.

Today I’m going to share with you a simple step-by-step runners knee injury treatment and prevention program that can help put a stop to the condition for good.

By the end of this post you will know all you need about:

The exact definition of runners knee and its symptoms, and causes,
The best treatment options for runner’s knee,
How to get back safely to running after runners knee, and
The right preventative measures you can take so you no longer have to endure another (or your first) runner’s knee nightmare.

So are you excited? Then let’s get the ball rolling

Runner’s Knee Explained

Standing for a number of conditions affecting the knee, such as Patellar Tendinitis, Chondromalacia Patella, and Patellofemoral Pain Syndrome, or PFPS for short, Runner’s knee is a general term that’s been used to describe pain and tenderness around and/or below the kneecap.

PFPS is the most Common

Patellofemoral pain syndrome (what a mouthful!), is the most common form of runner’s knee, accounting for about 20 percent of all running injuries, according to study.

Note: This whole post is mainly focused on patellofemoral pain syndrome.

In future posts, I’ll be dealing other conditions affecting the knee.

That’s why in this post, I’ll be using the terms PFPS and runner’s knee interchangeably, but please keep in mind that they are not the same thing.

Runners Knee Symptoms

The primary symptom is mild pain around, and below the top of the kneecap, typically toward the center of the back of the knee where the kneecap and thighbone meet.

The pain is, in most cases, mild at the first stages and may be only felt during running (or while doing other high impact exercises), but the pain becomes increasingly more intense not only during running but also after a workout.

Since the knee is a joint—Read: it moves around a lot—pinpointing the exact painful spot can prove difficult.

Nevertheless, by and large, Runner’s Knee is described as an aching pain behind and/or around the kneecap.

To make sure you actually have PFPS, you may need to visit a doctor to give you a thorough physical exam.

In some cases, X-rays and MRIs—Magnetic Resonance Imaging)—and other tests are needed for a complete assessment.

But in most cases, if you are a runner, and you started experiencing the above symptoms, rest assured that you have runner’s knee, and it’s time to step back from running and treat the condition before you do more damage to the cartilage.

You may also experience swelling and/or popping or cracking sensations in the knee.

Additional Resource – Can you run again after knee replacement

Runners Knee – The Injury Process

At the root level, runners knee develops when the patella (the kneecap) tracks incorrectly over the femoral groove, which a groove in the thighbone—as you use your knee.

Under normal conditions, the patella rests in the femoral groove and glides effortlessly up and down as you bend and straighten your knee.

But when the patella is misaligned—or tracking out of its normal range— it can irritate the nerves around the kneecap and damage the cartilage beneath the patella, leading to knee pain and eventually, runners knee.

Not Just Runners

As I have already stated, Runners’ Knee is the most common overuse injury among runners, but it can also strike any athlete in a variety of fields—especially sports that require plenty of cutting and sharp lateral movements, such as skiing, basketball, and tennis, or any type of sport that’s arduous activity on the legs.

Runners Knee Causes

Pinpointing a single cause of runner’s knee may prove elusive.

There are so many factors that can lead to the condition.

Here are some of the causes:

Overuse. This is the most common cause.

The repetitive high impact nature of running—and other high impact activities that are strenuous on the knees—can irritate the nerves around kneecap and damage the tendons.

Misalignment. When the patella—kneecap—is slightly out of its correct position—in other words it’s out of alignment—running and other high impact activities that require a lot knee bending and twisting can wear down the cartilage of the kneecap, leading to pain and damage to the joints.

Muscle weakness. Muscle imbalances in the legs can also lead to the condition.

Weak glutes, hip abductors, and quadriceps muscles can reduce support and stability around the knees, which forces the kneecap to track out of alignment.

Muscle tightness. Tight hamstrings and calf muscles can put pressure on the knee, resulting in misalignment of the kneecap, thus increasing kneecap friction and pain.

Add to this the repetitive high impact nature of running and you have a recipe for runners knee.

Foot problems. If you have flat feet—also known as fallen arches or overpronation—this anatomical condition can overstretch the muscles and tendons of your legs, resulting in knee pain and irritation.

An unusual foot position forces the foot to roll inwards which significantly changes the way the forces go through the knee

Direct trauma. This is when you receive a direct trauma to the knee, such like a blow or a fall.

The shock impact can dislocate the kneecap, or even move it out of place, forcing it to mal-track over the femoral groove.

Now let’s talk about something really important: the proper knee injury treatment plan.

How to Treat Runner’s Knee

If you have runners knee, then there is no perfect answer to when your knee will be healed.

Nevertheless, to speed up the healing process, do the following.

Stop Running

This is obvious.

Stop doing anything, including running and other high impact exercises, that leads to knee pain, but feel free to do as much exercise as you can do pain-free.

Take as many recovery days (or weeks) as you need.

If you don’t want to stop exercising, then opt for cross training activities with minimum impact on the knee.

Join a yoga class, strength train or join a aqua jogging class.

Just because you have runners knee don’t mean that you should fall off the training wagon, and turn into a couch potato.

Ice your Knee

Ice therapy can help you assuage pain and reduce the swelling.

Do it for 10 to 15 minutes three to four times per day until the pain is gone.

Use cold packs or ice wrapped in a towel.

Compress The Knee

Support the injured knee by using sleeves, straps or an elastic bandage to accelerate the healing process and reduce pain.

Elevate your Knee

Another measure you can take is to keep the knee raised up higher then you chest level by elevating it on a pillow when you are sitting or lying down.

Take Anti-inflammatory Pills

I will only recommend that you take pills if the pain was too much to bear.

Non-steroidal anti-inflammatory medication, like Aleve, Advil, or most commonly Ibuprofen, will help with the swelling and the pain—especially if you needed more pain relief.

Just be careful. These drugs—like any other drug—have a dark side.

They can boost the risk of bleeding and ulcers—only used when your doctor says so or in cases of severe pain.

See a Doctor

In case your knee did not get well with the above steps, and the pain persists, then you may need to see a physician and have a professional examine your knee for a thorough medical evaluation.

In most cases, runners knee can be easily treated provided that you spot it early on and take the necessary action steps on the spot.

Severe Runners Knee Cases

In some severe cases of runner’s knee, the above steps may not help as much.

So what to do then?

Well, severe cases of the runner may need immediate surgery to fix the damage.

A surgeon could take out the injured cartilage or mend the position of the patella.

Hopefully, you will never have to endure severe cases of runner’s knee.

This condition—and most other running injuries—can be easily treated—when spotted at the right time and before they get any worse—and with the implementation of the right preventative strategies.

Additional resource – Your guide to ITBS

How to Get Back Running after Runner’s Knee

Here are the three keys to return safely to running after runner’s knee

Take your Time

Returning back to running, of course, will depend on how severe you damaged your knee.

Thus, it’s hard to guess how much recovery time you will need, especially when you put into consideration the biomechanical causes of the condition.

You cannot fix your muscles imbalances or running mechanics overnight.

So this cannot be rushed up. No one can

For instance, you may only need a few days off if you spot runners’ knee early, but if you have been running through pain for a while, you may need a lot longer.

But as a general guideline, full recovery from runner’s knee can take from four to eight weeks (or even more in severe cases) of no irritating activities—including running and other activities that require a lot of knee bending and twisting.

To stay on the safe side, opt for cross-training activities that don’t aggravate the pain and require minimum knee twisting and effort.

Take up aqua jogging, swimming, and the like.

And if a cross-training activity leads to knee pain, you shouldn’t be doing it.

The same approach applies for other knee injuries such as ITBS and patellar tendonitis.

Restart Slowly

Depending on how long you were out of the running field, it will take you to get back to running the way you used to.

A loss of cardio base and stamina is expected after a moderate layoff—even for just a couple of weeks.

Restart your running engine carefully and slowly.

Don’t force it.

Adopt a beginner’s runner mindset.

Fix the Root-Cause

Whether the root cause of your injury was biomechanical or any other cause, you will need to continue on working on it until it poses no future threats.

So please keep in mind that if you don’t strive to gradually fix the root-cause, it won’t just repair itself.

That was my mistake.

And please don’t repeat my mistake.

Additional Resource – Overpronation vs Underpronation

Circuit Training For Runners – The 30-Minute Indoor Workout

August 29, 2023March 9, 2016 by David Dack

If it’s not possible for you to go for an outdoor run, and you don’t want to jump on the treadmill for the hundredth time this month, then here is an indoor workout you can do at home for free.

No need for special equipment.

No need for hefty gym fees.

Oh! I forgot, it will also get you sweating like crazy and push your conditionning level to the max.

So are you excited? Then here we go…

Circuit Training For Runners – The 30-Minute Indoor Workout

If you are currently stuck inside, due to the weather, a baby, safety concerns, monetary reasons, you name it, the circuit I’m sharing with you today is the perfect solution.

In fact, this indoor workout routine is ideal for the cold winter month and perfect if time crunched fitness nuts.

Most of the exercises below require minimum equipment and can be done almost anywhere, as long as you have enough space.

These exercises will boost your heart rate, sculpt your body and get you out of running rut and help you smash through a training plateau.

For more challenge, use heavier dumbbells, medicine balls and push as hard as you can, or shoot for more rounds.

The Warm-Up

Warm up right by jogging in place at a comfortable pace for five minutes.

Make sure to land on the balls of your feet.

Exercise one: Jog in Place

Once you are warmed up, pick up the pace and jog in place as fast as you can by driving your arms back and forth and lifting your knees to waist level.

Make sure to run in place as fast as you can while pumping your arms back and forth, engaging the upper body as well.

Alternate between jogging at high intensity for 30 seconds, then slow it down and recovery for another 30 seconds, bringing your heart rate up in the process.

Exercise Two: High Knee Sprints

While jogging, pick up the start performing high knee sprints by bringing your knees up high toward your chest as fast as you can while engaging the glutes and keeping your torso upright.

Make sure to focus on high speed and knee lift while swinging your arms back and forth to generate momentum.

Sprint in place for one full minute to complete one set.

Exercise Three: High Lunges

Stand tall with back straight and core engaged, then step your left foot forward as far as possible so you are in a wide lunge position.

Next, while keeping your torso upright and gazing straight ahead, push through your left heel and drive your right knee forward and up toward your chest, then return it to starting position and repeat as fast as you can.

Do 10 to reps on each side to complete one set.

Exercise Four: Burpees

From a standing position, lower down and place your hands on the floor on either side of the feet.

Next, kick your feet back so you are now in a plank position, then immediately bring the feet back to between your hands and explosively jump up into the air, clapping your hands mid-air.

Make sure to land softly on the floor, then repeat as fast as possible while keeping good form throughout the exercise.

Exercise Five: Squat Jumps

Stand with feet hip-width apart with arms crossed over your chest.

Next, while keeping your head up and core engaged, squat down until your upper thighs are parallel to the ground, then, while pressing mainly with the balls of your feet, and using the thighs like springs, jump straight up in the air as high as you can.

Last up, land softly on the floor, bend your knees and sink back into the squat position and immediately jump again.

Please make sure to land with control and be extra caution if you have any knee or back injuries.

Repeat for 12 to 16 to complete one set.

Exercise Six: Butt Kicks

Begin by standing with your legs shoulder width apart, with the arms bent at your sides.

Next, while keeping your back straight and core engaged, run in place by kicking your heels up toward your butt, pumping your arms back and forth with elbows bent at a 90-degree angle as quickly as you can.

Make sure that your thighs do not move much as you lift and kick one heel at a time to your butt.

Lift your heels as close as you can to your butt, using a quick leg movement on the balls of your feet.

To do this circuit right, make sure to take minimum recovery between each exercise.

Your heart rate should remain high throughout the entire circuit.

Exercise Seven: Ski Abs

Assume a straight arm plank position, with back flat, head in neutral position and feet together.

Next, while engaging your core, hop both of your feet up to the left side, aiming to bring your knees to the outside of your left elbow, then quickly hop back into starting position, and change sides to complete one rep.

Repeat the exercise for one full minute to complete one set.

Circuit Training For Runners – The Conclusion

There you have it! If you’re looking for a cross training workout for runners, then this post is perfect for you. The rest is just details.

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

In the meantime thank for dropping by.

David D.

The 101 Best Weight Loss Tips of All Time

April 18, 2025February 3, 2016 by David Dack

If you’re looking to lose weight—whether it’s 5 pounds, 10 pounds, 20 pounds or more —then you’ve come to the right place.

This article will take you through just about every aspect of weight loss possible, from exercise to diet, motivation to lifestyle, and everything in between.

Without further ado, here are 101 ways to lose the extra pounds for good. I hope you find my tips and strategies helpful.

Note: This is a super-long article (10000+ words). Don’t sit down to read it until you have enough time to dig into it. To make sure you don’t forget, bookmark this post and read it later, when you have time. In addition to the content I’ve written, I’ve also provided links to over 70 scientific studies related to weight loss and exercise. They’re worthwhile reading as well, so click through on the links for even more helpful information and detail.

Find Your Big Why

In my experience, the first step toward achieving anything in life—let alone losing weight—is having the right motivation.

Without a “Big Why,” you’ll have no (or too little) motivation — especially when you come across roadblocks. When you’re motivated enough, you’re in a good place. I can guarantee that you ’ll lose weight and keep it off for good once you know your Big Why.

So, What’s YOUR WHY?

Why do you want to lose weight?

Why do you want to start exercising?

Why do you want to live a healthy lifestyle?

Why?

Is it because you’re ashamed of your body?

Is it because losing weight is a matter of life or death?

Whatever your real reason is, after you’ve figured out your big WHY (or WHYs), write it down and keep it somewhere that you’ll see it on a daily basis. This will serve as a constant reminder when the going gets tough.

Diet Tips

Eat More Vegetables

There is no such thing as healthy eating without vegetables.

Why? Well for starters, vegetables score high in fiber and are low in calories— both key nutritional elements for successful weight loss. They’re also chock-full of minerals, vitamins, antioxidants and plenty of other valuable nutrients.

Do your best to eat as much as green stuff as possible. Some of the best options include broccoli, watercress, kale, cabbage, lettuce, cucumber, cauliflower, Swiss chard, and Brussels sprouts.

3. Eat Protein At Every Meal

Protein is your friend, whether you’re trying to increase muscle mass or lose weight.

Good protein can help keep you feeling full longer and controls your blood sugar levels, both of which can cut cravings for sugary, high-calorie, high-fat foods. Protein is also critical for muscle recovery and fat burning.

There is plenty of research to back these claims up. According to a study published in the American Journal of Clinical Nutrition, people who eat protein at each meal lost more weight than those who didn’t have the nutrient at certain meals.

Another study conducted at the University of Missouri found that people who had protein with each meal reported the most weight loss benefits.

Some of the best animal-based sources of lean protein include lean meat, seafood, and egg whites, and the best plant-based are nuts and beans.

Limit processed meats like ham, sausage, and bacon, or better yet avoid them entirely. These foods contain a lot of saturated fats and a plethora of chemicals and harmful ingredients.

Additional Resource: What is in a dairy-free Protein Powder?

Plan Your Foods

“If you fail to plan, then you’re planning to fail.” This maxim holds true whether you are the CEO of a 500-Fortune company or just a regular Joe (or Jane) trying to build healthy eating habits.

Planning your meals can help you take the guesswork out of the equation, and this, in turn, increases your chances of success.

The best way to plan your food intake is to spend at least an hour every Saturday or Sunday evening thoroughly planning your meals for the upcoming week. Then all you have to do the rest of the week is stick to the plan.

Try to prepare at least 10 to 12 meals and put them in Tupperware bowls, so you have them ready for the week ahead.

Eat More Fiber

Fiber is a type of carbohydrate found in plant foods like vegetables, fruits, and whole grains. According to a study published in the Journal of Nutrition, increasing fiber intake by 8 grams for every 1,000 calories you take in can promote weight loss and prevent weight gain.

Why?

Fiber, unlike other carbs, does not get easily absorbed by your body. This means that it helps you feel full for longer. Increasing your intake of fiber can also lower your cholesterol, and may even prevent colon cancer and other health ailments.

Shoot for at least 30 to 40 grams of fiber a day. Some of the best sources of fiber include beans, broccoli, asparagus, oats, Brussels sprouts, apples, and flax seeds, to name just a few.

Cut the Bad Carbs

Not all carbs are created equal. If you want to lose weight, eat the good carbs and avoid bad ones.

Good carbs are also known as complex carbs. They take longer to digest and can help you feel full longer. Some of the best sources of good carbs include vegetables, fruits, sweet potatoes, beans, brown rice, and other whole grain products.

Bad carbs are also known as simple carbs. They are digested quickly by the body, and this can lead to blood sugar spikes, cravings, and a host of health troubles.

Classic examples of simple carbs include bread, pasta, bagels, candy, muffins, donuts, French fries, sugary cereals, white rice, and any sugary or highly processed food.

Additional resource – A 7-day keto meal plan

Eat Low GI Foods

Established about 30 years ago, the glycemic index is a scale that ranks foods from 0 to 100 based on the impact they have on blood sugar levels. According to studies, subjects who followed a low-GI diet have reported losing double their fat as compared to a high GI group.

Check the following list.

Many thanks to LeanGainGuide.com for this awesome list.

Don’t Fear Fats

Fats get a bad rap in the health community, but if you avoid them entirely, you’re doing yourself a great disservice.

Here’s the truth. Fats — the healthy kind — are an integral part of a healthy diet. Research shows that eating the right kinds of fats can help you lose weight and increase your overall health and well-being level.

So, which fats are good ones?

Good fats are monounsaturated fats, AKA MUFAs. They increase good HDL cholesterol while reducing bad LDL cholesterol.

Research shows that good fats can protect against the buildup of artery plaque, preventing heart disease and other health troubles. They can also suppress your appetite, reducing the number of calories you eat in a day while boosting your metabolism.

Some of the best sources of MUFAs include olive oil, coconut oil, canola oil, avocados, almonds, peanuts, and sesame seeds.

You don’t need too much good fat to get its benefits. Research suggests that two to three tablespoons of olive oil per day are enough to do the trick.

Consume Water-Rich Foods

According to a study conducted at the Pennsylvania State University, eating water-rich foods cuts overall calorie consumption, as many of these foods are low in calories but high in fiber.

Here is a list of some of the best water-rich foods:

Tomatoes
Cucumbers
Iceberg lettuce
Zucchini
Green peppers
Celery
Cantaloupe
Spinach
Strawberries
Radishes
Grapefruits
Watermelon
Cauliflower

Keep a Food Journal

According to a six-month study published in the American Journal of Preventative Medicine, people who kept tabs on their daily eating habits for six days a week reported losing about twice as many pounds as those who didn’t keep written records.

By monitoring your daily eating habits, you give yourself a better idea of what’s going into your mouth, This can help you better assess your daily eating choices and habits. If traditional food tracking apps haven’t worked for you, consider exploring some myfitness pal alternatives that may better suit your needs and preferences.

Here’s what you need to do. Get yourself a diet journal and start tracking the amount of food you consume throughout the day, including snacks and treats.

Take Pictures of Your Food

Photographing your meals and snacks is another helpful way to keep tabs on your daily eating habits.

Doing so can also help you examine the quantity and quality of the meals you’re eating, as well as holding you accountable for every bite you eat.

Research backs this up.

According to a study conducted at the University of Wisconsin-Madison, taking pictures of every meal and snack you eat can encourage you to change your diet.

Eat Five Times a Day

Although there are no conclusive studies that prove that eating 4 to 5 mini meals a day can help you shed weight, many people say that eating small healthy meals multiple times a day has helped them lose weight.

As long as you’re eating the right foods, eating small meals throughout the day can help you win the battle of the bulge.

Try eating four to five 350 to 500-calorie meals every three to four hours. These small meals should include breakfast, a mid-morning snack, a small early lunch, a mid-afternoon snack, a finally a small, light dinner.

Here is a sample schedule:

7:30 am—Breakfast
10:00 am—Mid-morning snack
1:00 pm—Lunch
4:00 pm—Evening snack
7:00 pm—Dinner

Try Intermittent Fasting

Intermittent fasting is the artful form of skipping meals without hurting your weight loss efforts.

Intermittent fasting, or IF, involves regular, short-term fasts. According to research, fasting during short, specific windows during the day can help you consume fewer calories. It also optimizes some hormones linked to weight control.

There are several methods of intermittent fasting. One of the most popular is the 16/8 method in which you skip breakfast and eat during a limited 8-hour feeding period.

During the 16/8, you fast for 16 hours (including sleep time). For example, fasting from 9 p.m. to 1 p.m. adds up to 16 hours of fasting.

This method only requires that you trade your regular breakfast for a cup of coffee or some other non-caloric fluid. Then you can have lunch at 1:00 as your first meal of the day. This method only requires that you trade your regular breakfast for a cup of coffee, MUD\WTR, or some other non-caloric fluid

The 16/8 Method is convenient and simple, and does not require counting calories. You can do the 16/8 fast twice a week, on weekends, or every single day.

Additional resource – Here’s how long does it take to lose 100 pounds.

Fill Your Plate with Veggies First

As you may already know, eating more vegetables has been proven one of the most significant predictors of weight loss and ideal health.

But how do you ensure you’re getting enough veggies?

It’s simple. Fill up half of your plate with vegetables, then divide the other half into two equal-sized areas. Fill one with good carbs like sweet potatoes, brown rice or a slice of whole-grain bread. Fill the other with lean protein such as skinless poultry, fish, lean beef or beans.

With this simple trick you won’t even need to count your calories or worry about portion size.

Spice it Up

Spicy items like hot sauce, chopped jalapeno, and Cajun seasonings add a lot of flavor to meals with few calories. But that’s not the whole story.

According to research, most spicy foods contain a compound called capsaicin, which is the source from which chilies get their heat. According to research, this compound can tame your appetite and increase your metabolism.

Not only that, but capsaicin also may have a thermogenic effect, boosting body temperature after consumption. This may lead to a higher calorie burn for 20 to 30 minutes after you’re finished eating.

Additional resource – The best running songs

Cook with Coconut Oil

Two tablespoons per day of coconut oil can help you reduce your waist circumference by an average of 1.1 inches over the course of a month, according to a study.

Coconut oil scores high on the healthy medium chain saturated fatty acids fats (known as Medium Chain Triglycerides, or MCTs) that increase metabolism for immediate energy and decrease appetite.

To get the most benefit from this, use virgin coconut oil. It’s usually made with no chemicals, while refined or RBD oil is usually chemically treated.

Have Breakfast

A study conducted at Harvard revealed that obesity rates are roughly 40 to 50 percent lower in people who have breakfast on a consistent basis, compared with those who skip breakfast.

A healthy breakfast will make you less likely to be hungry later, which often leads to overeating over the remainder of the day.

Unless you’re doing intermittent fasting, you should never skip breakfast. As a rule, have up to 500 calories each day at breakfast, depending of course on your weight loss goals, age, fitness level, and exercise goals.

A healthy breakfast should consist of a serving of protein, a serving of whole grain carbs, and a serving of fruit—especially after a morning workout.

Eat Eggs for Breakfast

Eggs should be a staple of your daily eating plan, and research shows that the best way to get the most out of eggs is to start your day off with them.

A study found that obese subjects lost more weight and had a higher reduction in waist circumference when they ate a breakfast of two eggs instead of bagels, even though each group’s breakfast contained the same amount of calories.

Why? Eggs are rich in protein (one egg contains about six grams of protein) and other valuable nutrients, helping you feel full longer.

Have Barley for Breakfast

If you don’t like eggs for breakfast, then another healthy choice is barley.

Barley is one of the best foods you can eat.

According to Swedish researchers, having barley for breakfast can help you keep your blood sugar levels under control. Barley scores low on the GI index, meaning it raises your blood sugar level more slowly than high carbs foods like bagels and donuts.

As a rule, buy minimally processed hull barley, and avoid processed forms such as pearl barley.

Watch the Salad Dressing

Salads should be a big part of your eating plan. They’re one of the best ways to ensure you’re eating enough veggies.

But, if you don’t keep an eye on the goodies you put into your salad, they can end up more calorie-laden than pizza or bagel.

Many salad dressings are chock-full of preservatives, trans fats and artificial flavor, which can spell disaster for an otherwise healthy and green dish.

For more flavor, opt for low-calorie, healthier alternatives. Try avocado oil, refined olive oil, homemade Paleo mayonnaise, a squeeze of lemon juice, tomato juice, macadamia, balsamic vinegar or even some homemade salsa.

Eat Light at Night

By eating lightly during the late evening, you’ll not only prevent weight gain, you’ll also sleep much better and have a better appetite for a healthy breakfast in the morning.

Here’s how to make it happen:

Aim to consume at least three-quarters of your calories before dinner, then make sure to leave at least a gap of two to three hours between your last meal of the day and bedtime. This will help give your body enough time to digest your food before you sleep.

If you feel super famished just before going to bed, then opt for a small serving of protein such as a piece of cheese or a hard-boiled egg.

Eat More Slowly

It takes roughly 20 minutes for leptin, the body’s satiety hormone, to kick in. Once it does, your brain gets the signal of “fullness” from your stomach. In other words, your brain doesn’t register when your stomach is full right away.

As a result, give yourself at least 20 minutes to eat, and then wait after you’re done. If 20 minutes go by and you’re still hungry, go back and have a healthy snack. To help you eat slowly try using a set of chopsticks, or eat your meal with your less dominant hand.

Chew Your Food

Eating your meals more slowly and mindfully can drastically help you decrease the amount of calories you consume during a meal, according to a study published in the American Journal of Clinical Nutrition.

Chewing and eating your food slowly helps you feel full faster, and it’s when you feel full that you should stop eating.

Next time you sit down to a meal, make sure to take your time to chew your food rather than gulping it down as fast as you can.

Sit Down to Eat

If you’re in the habit of eating on the go, you may be heading in the wrong direction.

Research published in the Journal of Academy of Nutrition and Dietetics found that taking a seat at the table while eating can help you eat at a slower pace, and the slower you eat, the better.

As a rule, eat your food while sitting down, preferably from a plate.

Mind your Portion Sizes

According to a study, subjects who practiced portion control for two years lost 5 percent more weight than those who didn’t.

Here’s more good news. Portion control is not rocket science. To master it, you simply need to learn how to measure portion size correctly. Doing so will help you know for sure the amount of calories you’re taking in and how they’re affecting your weight loss efforts.

Here’s a simple infographic to help you understand portion sizes.

Use Smaller Plates

A simple change from a 12-inch plate to a 10-inch plate can cut your food consumption by up to 20 percent, according to the Cornell and Brand Lab’s Small Plate Movement.

Make sure to serve yourself on a smaller plate that’s roughly the size of your grandmother’s china instead of one of the larger, more modern ones.

Photo courtesy of SkinnyRules.com

Change Your Plate Color

According to a study conducted at Cornell University, you can cut your serving size by 20 percent when opting for a contrasting plate color instead of for a plate whose colors blend in with your meal’s color.

Next time you sit down to a meal, make sure that your food color and plate color are different from one another. Many experts recommend using blue plates, but at the very least make sure your plate doesn’t match the color of your meal.

Turn Off the TV

According to a study from the University of Massachusetts, eating in front of the TV leads to consuming more than 300 extra calories. That’s because if you’re busy watching TV, you’re more likely to be so distracted that you devour an entire plate quickly without thinking about whether you’re satiated or not.

Create a distraction-free eating environment. Turn off the TV, put away your phone, shut down Facebook and enjoy your meal.

Find a Healthy Meal You Love and Eat it Over and Over Again

Come up with a list of low-calorie foods that you love and which satisfy your daily energy needs, then mix and match them, so you’re eating the same meals over and over again.

By planning your healthy meals this way, you’ll be less likely to make unhealthy last-minute food choices. This method will also help you spend less time fretting about the foods you need to eat.

Never Shop Hungry

According to a study conducted at Cornell University, eating something healthy before going to the grocery store makes shoppers less prone to buy junk food.

How come this trick works is no mystery. Shopping while feeling full strengthens your willpower and makes you immune to junk food temptations.

As a rule, never go shopping when you’re hungry. Instead, eat a filling meal, some produce or a healthy snack before you hit the grocery aisle.

Read the Labels

Not only will learning this skill give you a better idea of the number of calories you’re consuming, but it will also help you be more aware of food’s nutritional value. Take the time to read the labels, making sure you know how to interpret what you read.

Here is an infographic to provide you with a quick and easy guide.

Photo courtesy of UC Davis and Gkplace.com

Make a Weekly Grocery List

To make sure you’re putting the right kind of foods in your shopping cart, write a detailed and thorough grocery list. Doing so not only help you get in and out of the store as quickly as possible, but it can also help you decrease impulse purchases and stick to your healthy eating plan.

Use this simple list to stock your kitchen up with healthy food all week (or month) long.

Here’s an infographic to help.

Infographic courtesy of Greatist.

Banish Emotional Eating

If you’re more likely to eat when you’re feeling depressed, anxious or lonely, you might be prone to emotional eating. According to research, emotional eating is one of the leading causes of bad food choices.

Emotional eating can compromise your weight loss efforts, especially since the food we crave at those times tend to be sweet, high-calorie, and fatty.

Reevaluate your relationship with the food you eat and learn how to differentiate between real hunger (physical hunger) and fake hunger (head hunger).

Say No to the Bread Basket

Research has found a direct link between regular consumption of white bread and being prone to weight gain.

White bread is bad for you for a slew of reasons. It adds a lot of empty calories to your meals, and it doesn’t keep you feeling full.

Bread is also high in carbs. Eating it in bulk will prevent stored body fat from being used as fuel, hindering your fat-burning process.

The real bad news is that white bread is a staple in most pantries.

So what should you do here?

It’s simple: Replace your white bread with whole grain or whole wheat bread whenever you can.

Banish Junk Food

To set yourself up for total weight loss success, declare your house a junk-food-free zone.

If you have no unhealthy food laying around, you’ll be more likely to stick to your healthy eating plan. In other words, practice the mantra “out of sight, out of mind.”

Purge your kitchen of as cookies, cakes, pies, candy, sugary drinks, biscuits, crisp pretzels pastries, and other sugar-filled, highly processed junk foods.

Stock Up on Healthy Foods

Instead of letting junk food into your home, fill your kitchen cupboards with healthier foods and snacks so when hunger pangs strike, you’ll reach for something that’s good for you.

Here are a few food items you should stock up on:

Fruits
Unsweetened or unsalted popcorn
Baby carrots
Nuts and seeds
Hard-boiled eggs

Stop Drinking Soda

Research has linked soda to a host of health troubles, including obesity, diabetes, and a plethora of other troubles. And if you believe diet soda is a good alternative, you’re WRONG.

Diet soda is just as bad as regular soda. A study conducted by the University of Texas Health Science Center showed that subjects who drank two cans of diet soda are more likely to gain weight compared to those who didn’t drink the stuff. That’s right – they gained weight instead of losing it.

Don’t drink your calories. Doing so is even worse than eating junk food. Have water instead of soda, and you’ll be thinner and far healthier for it. Here’s How to measure body fat percentage

Reduce Your Alcohol Intake

A study published in Current Obesity Reports found that alcohol intake increases the risk of weight gain, especially for heavy drinkers.

And according to a UK survey, drinking alcohol weakens willpower and inhibits healthy eating decisions, making you more likely to indulge in high-fat high-calorie foods such as pizza, burgers, and chips.

If alcohol is your diet downfall, then you need to cut it out, or at least, have control over your drinking.

Drink More Water

Your body uses water to metabolize fat stores, and relies on it for every other process as well.

Water has no calories at all and can help you feel full, making it less likely that you’ll fill yourself up with more food.

Instead of drinking juices and soft drinks, I urge you to start drinking more water.

Shoot for at least 10 to 12 cups of water per day. Drink plenty of water before your workouts, during your workouts, and immediately afterward too.

Make sure your body is well hydrated throughout the day. You’ll feel fitter and healthier when you do so, and dampen any penchant for gorging at the same time.

Drink Water Before a Meal

Chugging a glass of water before a meal will help regulate your appetite, as the water will take up room in your stomach.

Research shows you can lose up to 30 percent more weight simply by having two cups of water before each meal.

Another study from the University of Birmingham in the U.K. found that drinking roughly 16 ounces of H2O 30 minutes before a meal promotes weight loss, without making any other dietary changes.

Drink Green Tea

I believe that green tea is the healthiest drink on the planet, right after water.

Why?

This remarkable beverage is rich in antioxidants, fights cancer and contains brain-healthy compounds and a host of other health-promoting and vital nutrients.

Not only that, according to a study published in the Journal of Nurse Practitioners, green tea can help you reduce your appetite and increase your metabolism, both of which are essential for weight loss.

Add green tea to your diet plan. Stick to two to three cups a day and opt for brewing your own instead of choosing bottled versions to avoid added calories and artificial chemicals and sweeteners.

Remember, adding sugar and cream to your tea will wipe out any weight loss benefits, so get used to drinking your tea with no sweeteners or adornment.

Snack Smart

Dumb snacking— and especially snacking on high-sugar, highly processed foods with little or no nutritional value — can compromise your weight loss goals.

Smart snacking between meals can tame hunger and control appetite, helping you prevent overeating and keep you from making bad food choices when meal time rolls around.

If you snack often, do it the smart way. Healthy ideas include hard-boiled eggs, apples, or a handful of nuts, seeds or dried fruits.

Don’t be a Perfectionist

Practice the 90/10 rule. What’s that?

As a rule of thumb, 90 percent of your diet should focus on healthy food (vegetables, lean protein, and healthy fats) while the remaining 10 percent can be devoted to “cheat meals.”

By adhering to this simple rule, you’ll indulge your sweet tooth and satisfy your cravings without throwing your whole intake out of balance.

Cheat meals are vital for a healthy diet, as long as you are doing them right.

Feel free to cheat every now and then. That’s how you’ll stay sane for the long haul. Just keep it to one meal, not every meal throughout the entire day.

Exercise Tips

Start Slowly

Whether you’re thinking about starting a running program, hitting the weight room, hiring a personal trainer, or joining a CrossFit class, starting slow is the way to go.

Once you decide on a workout program, start slow and stay within your fitness level at all times.

If you’re a beginner with little exercise experience, start with two to three workouts per week that last at least 30 minutes per session. As you get fitter, you can slowly and gradually ramp it up until you reach your challenge point.

Start Running

Running is one of the best exercises you can do to lose weight and get fit for good. This sport is convenient and sheds mad calories. All you need is a pair of good running shoes, and you’re ready to go.

This whole blog is about running and the many ways you can incorporate it into your life, so why wait?

Here are the resources you need to get started without risking injury or burnout.

Lift Weights

Weightlifting is an INTEGRAL part of any weight loss program. If you’re skipping the strength room, you’re missing out.

Strength training builds muscles, and the more muscles you have, the higher your resting metabolic rate will be. This means you’ll burn more calories, even when you’re not working out. Isn’t that a good thing?

Add at least two strength workouts to your training program.

For the highest calorie burn, train your entire body in each workout. Focus on total-body exercises that challenge the large muscle groups, like pushups, squats, deadlifts, planks, lunges, and pull-ups.

Additional link – Slow running vs fast running for weight loss

Go Swimming

Swimming is a great low-impact option that burns mad calories without putting a lot of pressure on your body.

A 160-pound person can burn up to 520 calories by swimming laps for an hour. The exact number of calories burned depends on a wide range of factors, including weight, age, fitness level, and training intensity.

Swimming uses all of the body’s muscles, so with each kick, push, and stroke you’re performing a mini strength workout for your entire body, especially your glutes, core, hips, arms, and shoulders.

Do Yoga Two Times Per Week

Yoga is another low-impact exercise that can help you melt fat without breaking a sweat. According to research, overweight subjects who rolled out their yoga mat at least once a week for four years lost more weight than those who didn’t take the time to practice.

Yoga can also help you become more flexible, reduces stress and promotes a general sense of health and well-being. I could go and on about its benefits.

Add at least a couple of yoga sessions into your training program, either by following a yoga DVD program or enrolling in a class — make sure to do it with good form. You’re always better off doing yoga with the guidance of a certified professional. Once you nail the form, you can practice it in the comfort of your home.

Additional resource – Guide to running terms

Shoot for 10,000+ Steps Every Day

According to research conducted at Arizona State University, people leading an active lifestyle typically take over 10,000 steps per day.

This is very helpful if you can’t afford going to a gym, or if you’re looking for more ways to be active that don’t involve intense exercise.

10,000 steps a day might seem like too much walking, but it’s not. There are always opportunities to squeeze in more walks during everyday situations.

You’ve got plenty of options. Meet up with a friend and walk around the neighborhood or park. Go to a museum. Take a walk during your lunch break. If it’s possible, walk to work instead of taking a car or public transportation.

To make sure you’re on the right path, use a pedometer or fitness tracker to keep tabs on your daily steps.

Additional resource – How to reduce sugar intake

Challenge Yourself

Real growth happens when you step outside of your comfort zone. If you stick to the same exercise routine—whether it’s weightlifting, running, swimming, or anything else —you’ll invite boredom and training plateaus.

On the other hand, constant challenges lead to improvement.

I encourage you to challenge yourself to lift more weight, to run farther in the same amount of time, to make even the tiniest and smallest improvement. It all counts.

HIIT it Hard

High-intensity interval training is, by far, the ideal training method to help you burn calories and improve your fitness level. Countless studies have shown HIIT to be effective for weight loss as well as for improving fitness level. It’s like nothing else.

HIIT is all about mixing high-intensity exercise with low-to-moderate intensity exercises.

I have used it. I have done it. And I love it. I bet you will love it too once you get used to it and learn how to do it right.

Here’s your complete guide to the HIIT method.

Sprint It Out

Sprints are the ultimate form of high-intensity interval training. They’re simple, intense, and scalable, so you can always readjust them to fit your needs and training goals.

During sprint intervals, you alternate between running as fast as possible for a set distance and brief periods of slow jogging for recovery.

Here’s how to proceed with a sprint session.

After a thorough warm-up of 10 minutes, perform eight to ten 30-second, full effort sprints at your maximum speed.

Take one minute of recovery between each sprint, then finish your session with a 5-minute cooldown.

Run Some Hills

Hill reps are the next level of track sprints. They’re one of the best resistance exercises for the lower body, helping build strength and speed in your glutes, hamstrings, quads, and calves.

Hill sprints are also safer on your legs and take less time to perform than sprints.

Here’s how to proceed:

Find a steep hill that takes you 20 to 30 seconds to run to the top. Sprint up it as fast as you can, then slowly jog back down to recover.

Perform enough reps of this exercise for the session to last between 20 and 25 minutes, then end your workout with a 5-minute cooldown jog.

Here are five more hill workouts to try.

Rope Training

Rope training is one of the most under-utilized yet most effective training tools for increasing cardiovascular fitness. It speeds up weight loss and improves muscle endurance.

This training system is a fat burning machine. According to a study published in the Journal of Strength and Conditioning Research, battling the ropes for one minute can burn up to 10.3 calories per minute. That translates to 400 to 500 calories in a 30-minute workout.

Battling ropes exercises target almost every muscle in the body, especially the core, the glutes, lower obliques, and abs.

Here’s a battle rope workout routine to try out.

Use Kettlebells

Kettlebells are cannonball-like weights with a handle. They are one of the best training tools you can add to your workouts if you want to get a leaner, stronger body without spending endless hours in the gym.

According to research conducted at the University of Wisconsin, kettlebell training burns as many calories per minute as running a 6-minute mile, amounting to 400 to 500 calories for a 30-minute workout.

Other research has found that kettlebell training can lessen shoulder, neck and back pain by strengthening upper body and core muscles.

Here’s a simple workout routine to try:

After a thorough 10-minute warm-up, do 12 reps of kettlebell squat thrusts immediately followed by 16 reps of kettlebell swings. Then do 12 kettlebell snatches, rest for one to two minutes, then repeat the whole circuit three to four times.

Here’s another kettlebell workout to try.

Stop Doing Crunches

Crunches, sit-ups, and other traditional ab exercises are a waste of time and energy.

Sit-Ups and crunches can lead to lower back pain and may even cause herniated discs. They’re boring and not that effective, especially when performed using bad form.

Instead, do planks (with all of its variations) or total-body exercises such as deadlifts, squats, or floor wipes.

Additional resource – How to rotate running shoes

Do Tempo Runs on the Treadmill

Also known as lactate threshold (LT) or threshold runs, this is a faster-paced workout that’s vital for improving metabolic fitness and maximizing the number of calories burned on the treadmill.

Here’s how to proceed:

First step: Warm up with five minutes of easy jogging,

Second step: Run a mile at 20 to 30 seconds slower than your half-marathon pace. It’s a pace that feels comfortably easy.

Third step: Pick up the pace every mile by 5 to 10 seconds until you’re running the final mile 20 seconds faster than your half marathon pace.

Fourth step: Finish the workout with a slow five-minute jog and some light stretching.

Hill Treadmill Intervals

The second treadmill workout is a hill interval routine.

Performing indoor hill intervals can help you get more out of your treadmill workout by simulating outside hill running. This is vital for increasing endurance and building killer lower-body strength.

Here’s a hill treadmill workout to try out:

First step: Warm-up.

Second step: Raise the incline to three or five percent, and run for 90-seconds at a pace that’s 15 seconds slower than your 10K pace. The pace should feel mildly challenging.

Third step: Recover by jogging slowly for one full minute with no incline.

Fourth step: Raise the incline to five or seven percent and run for another 90-seconds at 15 seconds slower than your 10K pace. Recover for one minute.

Fifth step: Repeat the fourth step three to six times, depending on your fitness level and goals. You could also opt for a steeper incline.

Sixth step: Cooldown.

Embrace Free Weights

According to a study published in the Journal of Strength and Conditioning Research, exercising with free weights instead of machines leads to greater muscle activation.

With free weights, you can target every muscle group in your body without wasting precious time moving from machine to machine or going back and forth between different pieces of equipment.

Also, free weights can help you achieve better symmetry between both sides of your body by forcing the weak side to work unaided by the dominant side. They’re also convenient, scalable and easy to learn.

I could go on and on about the effectiveness of free weights, but you get the big picture.

Start CrossFit

I love CrossFit, and I believe it’s one of the best workout programs out there for helping you to push yourself and keep improving.

There are nine basic exercises in most CF training routines. These include the deadlift; sumo deadlift high pull; shoulder press; push press; air squat (without the weights); front squat; overhead squat; and medicine ball clean.

As you get stronger, you’ll be doing other exercises such as sprints, pull-ups, burpees, sit-ups, box jumps, rowing, gymnastics ring work, and other exercises.

The Tabata Protocol

Dubbed “the fat burning miracle training routine,” the Tabata protocol is a form of high-intensity training scientifically proven to improve aerobic and anaerobic threshold as well as calorie burn.

Studies show that the typical Tabata workout routine can burn 12 to 15 calories per minute.

Here’s a sample workout:

Perform the following exercises for as many reps as possible in 20 seconds, then rest for 10 seconds before moving to the next exercise and doing it as fast as possible for 20 seconds. Shoot for six to eight total rounds, resting one minute between each round.

20 seconds of squat jumps, 10 seconds of rest
20 seconds of burpees, 10 seconds of rest
20 seconds of jumping lunges, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
20 seconds of kettlebell swings, 10 seconds of rest

Here’s another Tabata workout routine to try.

Medicine Ball Training

Medicine balls are powerful and can be a great addition to your training arsenal.

What I love about medicine ball exercises is that they’re some of the best and most challenging core exercises you can ever do, building both muscular power and endurance while pushing your cardiovascular system to its breaking point.

Here’s a medicine ball workout to try.

Squat to chest pass
Suitcase crunch
Diagonal chop
Russian twist
Lunge to rotation

Here’s another medicine ball workout to try.

Add Short Cardio After Each Weight Workout

Engaging in intense exercise after 45 minutes-to-an-hour of weight training guarantees that the activity right after will immediately use up fat as the primary source of energy.

In other words, the window right after your weight workout session is prime fat-burning time. Make the most of it!

Here are three workout finishers to try:

Workout Finisher One

Do three rounds of:

Plate push for 30 seconds
Kettlebell swings, 15 reps
Med-ball thrusters, 15 reps

Workout Finisher Two

Do three sets of:

Lunge jumps, 20 reps
Burpee, 15 reps
Jump rope for one full minute

Workout Finisher Three

300-yard shuttle sprints.

Place two cones or water bottles roughly 25 yards apart, then run as fast as you can back and forth between the cones eight to ten times. Aim to touch the cones each time.

Try a Group Fitness Class

If you’re more of an extrovert and enjoy the company of others, consider joining a group fitness class.

These classes are a great way to stay on track, up the ante with your workouts, and meet active and like-minded people. As an added benefit, peer pressure can do wonders for your weight loss journey.

The good news is that there are a wide range of classes available, and you’re sure to find something that fits your budget, fitness level, and training goals.

Different classes offer different exercises and workout routines geared around building strength, endurance, and flexibility.

Try CrossFit, join an MMA class, try a spinning class, or enroll in a boot camp class. Just find a class you like and attend it consistently.

Try an Outdoor Activity

Working out outdoors not only helps you lose weight, it also provides a lot of health benefits.

Studies show that exercising outdoors boosts vitality, self-esteem, and enthusiasm and lowers levels of the stress hormone cortisol. Braving the outdoors can help you reduce tension, fatigue, and depression.

Here’s a list of outdoor activities and sports that will put your gym workouts to shame:

Biking
Kayaking
Stand-up paddleboarding
Skating
Frisbee
Surfing
Rowing
Bouldering
Hiking
Trekking
Beach volleyball
Rock climbing
Badminton

Follow a Workout Plan

If you have a good plan, or even a mediocre plan, you’re more likely to lose weight and achieve your fitness goals than those who don’t have a plan at all.

The best workout plans involve working out three to four times per week, depending on your current fitness level and training goals.

Start your workouts with a proper warm-up, do the workout, then finish with a cool-down and a few stretches.

Never been to a gym? Ask a trainer for some advice, or hire them if you have a budget. It’s important that you start off on the right foot and build up the right way. If you’re unsure where to start or want to find a qualified personal trainer in your area, you can compare personal trainers near you using a comprehensive directory. A directory allows you to compare trainers based on their qualifications, experience, and client reviews, helping you make an informed decision about hiring a trainer that’s right for you.

Start a Workout Journal

In addition to regular fitness tests, one of the best ways I know of measuring your fitness progress (or lack thereof) is keeping track of your training routines and cycles in a workout journal.

I’d go so far as to say that keeping a workout journal is as important as training itself, especially if you’re serious about reaching your full potential.

Get yourself a workout diary and keep tabs of all your activities: training sessions, workout routines, daily miles, weights used, reps performed, number of sets, energy levels, performance numbers, and everything else.

Schedule Your Workout

To ensure training consistency, schedule your workouts the same way you schedule your important work meetings or family events.

By giving your training routine the same level of importance that you give your school deadlines, work meetings, and unpaid taxes, you’ll increase your odds of following through and staying consistent with it—especially if you lead a hectic life.

Spend at least 10 minutes every Sunday night planning your workouts for the week, the same way you would with other obligations.

Choose at least two workouts and schedule them the way you would an appointment that you don’t want to miss. These will be the most important workouts of the week, and should preferably include a total-body strength workout and an intense cardio session.

Jot down the exact time you are going to exercise on your daily calendar, then treat your workouts like an unbreakable commitment.

Exercise First Thing in the Morning

Research shows that people who work out first thing in the morning are more likely to stay consistent with their training programs than those who skip morning workouts.

When you exercise first thing in the morning, you’re done – you don’t have to worry about doing it later in the day. You also get the mental boost of knowing that you’ve accomplished what you need to do for the day while the rest of the world is still asleep.

Exercising in the morning is a great way to help you wake up, boost your energy levels and increase your brainpower and productivity for the rest of the day.

Go to bed 60 to 90 minutes earlier than usual so that you have enough time and have rested enough for a workout first thing in the morning.

Pair Up with a Training Buddy

According to research conducted at the University Of Pennsylvania School Of Medicine, working out with a partner speeds up weight loss results.

The more you rub shoulders with people who support your goals and your vision, the more likely you are to succeed.

Chances are you be more consistent with your workouts when you have a training buddy to motivate you who will hold you accountable for your action.

Whether you’re trying to get into better shape or just want to shed a few extra pounds, be sure to schedule your workouts (or at least some of them) with a workout partner.

Hire a Personal Trainer

If you’re looking to get the most out of every hour you spend working out, hire a personal trainer. They can help you learn proper form, hold you accountable to your goals, devise a smart workout strategy, overcome physical and emotional obstacles, and teach you how to safely adjust your workouts so you can keep on getting real results without hurting yourself.

Once you find a trainer you like, ask them to take you through a fitness assessment to identify your weaknesses and muscular imbalances. Doing this will help them come up with a well-rounded workout routine that fits your current fitness needs and future goals.

Do What You Love

In my opinion, the best exercise program in the world is the activity you already love doing.

When you choose to do an exercise you love, you’ll have more fun doing it and be more likely to keep doing it over the long haul, so if you like running, then run.

If you like swimming, then swim.

If you like skating, then skate.

If you like boxing, then box.

If you prefer lifting weights, then pump it hard.

If you like them all, then alternate between them as often as you like, for at least 30 to 40 minutes a day.

Do whatever you want. You’re the boss. You’re in charge.

The list of possible workout options available to you is long and varied; you have to find something you love doing.

Practice Proper Recovery

Spending endless hours working out eventually leads to diminishing returns. If your current workout routine doesn’t allow for proper rest, you’re flirting with disaster.

Inadequate recovery hinders your ability to train, and might set the stage for injury, burnout, and serious trouble. Becoming a workout addict will only get you in trouble, so you need to make sure to build good recovery habits.

For starters, space out your hard workouts, especially interval and intense strength sessions, with at least two days of rest. Take as many recovery days as you need, especially when experiencing symptoms of overtraining such as elevated heart rate or chronic soreness and fatigue.

Sleep is also essential for proper recovery. Aim for at least eight hours of high quality and uninterrupted sleep per night. You can also plan for a recovery week by decreasing your training volume 50 to 60 percent for every four to five weeks of training.

Motivation Tips

Manufacture Motivation

Motivation is of paramount importance, and maybe the most important thing on this list. On your weight loss journey, you’ll need lots of inspiration to help keep your inner fires burning.

What are some ways to keep motivation going strong?

You’ve got plenty of options. Read real-life success stories. Read fitness blogs and magazines and books. Use the reward system and the buddy system. Take before and after pictures. Set weight loss goals and make them public, Use mantras and motivational quotes.

Just be open and try them all.

Here’s a lit of my favorite fitness quotes.

Set S.M.A.R.T Goals

This is a good checklist to consider when you’re about to set goals for yourself.

S.M.A.R.T. stands for Specific, Measurable, Achievable, Results-focused and Time-bound. SMART goals are the right way to go about setting weight loss goals.

Setting smart goals can be the difference between success and failure. They will help keep you focused and motivated.

Here’s what you need to do. Come up with one weight loss goal and one performance goal, and keep these two goals somewhere visible, so you’re reminded of them every day.

For example, your goals might be “Lose 15 pounds in three months” and “Run three times per week for the next three months.”

Over the long term, the best weight loss goal is to lose one to two pounds a week. That may not seem like much, but if you keep doing it consistently, it adds up.

Do it for a month, and you’d shed 4 to 8 pounds.

Do it for three months, and you’d shed 12 to 20 pounds.

You get the picture. It might not be as fast as you’d like it to be, but slow and steady is what will help you win the flab race.

If you’re looking for more tips on how to set fitness goals, check this post.

Go Public With Your Goals

Research shows that if you make your goals public, you’ll be more likely to stick with your healthy lifestyle plan. It keeps you accountable for your behavior and your habits.

Your social circle can encourage you and push you to do your best and never give up.

I encourage you to make your weight loss goals public and commit to giving regular updates to your family members, friends or social circle every week or month.

Also share them on Facebook, Twitter, and other social media platforms.

Enlist Your Friends and Family For Support

The weight loss journey is not a smooth ride, so you’re going to need all the support you can get.

A strong support system can be the difference between success and failure. A study revealed that people who had the support of their social circle lost more weight than those who didn’t.

Let your family and friends keep you motivated and hold you accountable for your actions, making sure you never deviate from your weight loss journey.

At the same time, you need to banish negative people from your life. They’ll only bring you down and hamper your progress. You’re better off restricting yourself to spending time with people who believe in you and support your goals.

Get Your Partner on Board

When you go on a weight loss journey, your entire life has to change to make the changes you need. If you’re married or live with a partner, your decision will affect them too, so they need to be on board and provide their support.

Your partner’s heartfelt support can make the difference between reverting back to old, damaging ways and accomplishing the fitness goals you’ve set for yourself.

Where appropriate, consider starting a weight loss journey together: it’s a great way to keep each other on track.

One way or another, start preparing healthier dishes together. Eat at home more. Keep each other accountable. Go running together. Join a gym class. Build a home gym.

Use Online Support Networks

A study conducted by Britain’s Medical Research Council (MRC) found that people who joined a weight loss support group lost more weight than those who hadn’t.

A support group can help you talk through your troubles, provide you with practical solutions to your problems, and most importantly remind you that you’re not alone. Look for these online message boards, join one, then open up and talk about your struggles and victories.

Here’s a list of websites to check out:

Spark People

Diet.com

FitLink

Peer Trainer

Weight Loss Buddy

Weight Loss Wars

Weigh Yourself Once a Week

Keeping track of your weight is a good strategy, but obsessing over it is counterproductive. Your weight isn’t everything, and it doesn’t tell your whole story.

Stepping on the scale every day can have a negative impact on you. Your weight will fluctuate from day to day, and if you weight yourself daily, you’ll find yourself in a constant battle of ups and downs.

Most experts recommend that you weigh yourself once a week under the same conditions—preferably at the same time and on the same weekday. The best time is in the morning, shortly after finishing your morning ritual and just before you’ve eaten.

Take Progress Pictures

As I’ve already said, the scale only tells one side of the story. To get a full picture of your progress, you need to start taking pictures of your fitness and weight loss journey on a weekly basis.

Taking before and after pictures is not only perfect for keeping track of your progress, the “before” pictures can also be a huge wake-up call and provide the exact motivation kick you need to make your weight loss vision a concrete reality.

Here’s a short video to show you how to take your progress pictures the right way:

Track Other Body Stats

Weekly weigh-ins and photo shoots are often enough, but if you want a clearer picture of your weight loss journey, start tracking some other important body stats.

Here are the main ones to take and write down:

Weekly measurements of your hips, chest, waist, upper arms, thighs
Body fat percentage should be checked on a monthly basis using a body fat caliper

Additionally, use fewer objective measures of your progress. Ask another person — preferably a trusted friend or family member —for honest feedback, and check how your clothes fit. Are they looser than before?

Reward Yourself

Rewarding yourself for progress can help reinforce your new habits and provide you with the motivation you need to continue with your journey, so after reaching a performance or weight loss goal, treat yourself to something nice.

Some of the best things you can do to reward yourself include shopping for smaller sized clothes, going to the movies, taking a surfing lesson, taking a vacation to your dream destination, spending a weekend at the spa, reading a book, binge-watching your favorite show, or just sleeping in. It doesn’t matter whether it’s expensive or free, far-flung or in your home, as long as it is something that gives you pleasure and is not about food.

Sign Up for a Race

To keep yourself exercising regularly, consider signing up for a 5K race. This is a perfect distance for beginner runners who are looking to build cardio power and fitness the right way.

You can find plenty of 5K races in your city or cities near you by checking websites like Runners World or Running in the USA for local races and dates.

After signing up for a 5K race, find a training program to help get you ready and fit enough to cross the finish line.

As a general guideline, most 5K training plans last 8 to 12 weeks, so you signing up for one will give you a plan within a reasonable amount of time to get you in shape.

Lifestyle and Mindset Tips

Take Responsibility for Unhealthy Habits

You’re the one in charge.

You choose the script by which you live your life, and you’re the king or queen of your actions. No one is responsible for them but you.

Bad habits or not, they’re yours. You’re the one responsible for changing it. No one else.

You’ve built your habits through repetition, and through repetition, you can break them too.

Take conscious responsibility for your everyday actions—the good, the bad, and the ugly.

Doing so is empowering because it lets you realize that you’re the master of your destiny.

Get Enough Sleep

Lack of sleep will not only make your life miserable, it’ll also make your waistline bigger.

Research study after research study has revealed that sleep-deprived individuals are more likely to be overweight and to suffer from a plethora of health troubles.

Sleep deprivation can boost hunger, muscle loss, and unwanted weight gain, so log at least 8 hours of high quality, uninterrupted slumber each night.

Relax

According to research, stress is a primary cause of weight gain, while relaxation and calm can facilitate healthy weight loss.

When we’re stressed, we seek comfort and emotional release in food, usually by reaching for high-calorie, unhealthy foods.

Stress also increases the release of the hormone cortisol, known as a key culprit behind stubborn belly fat.

To tame stress, try meditating, taking long walks in nature, talking out your problems with a friend, getting enough sleep, getting rid of friction in your life, doing yoga, look into anti-stress supplements or therapy.

The bottom line is don’t ignore your stress. As long as you’re dealing with your it in a positive and constructive manner, you’re in the right place.

Try Meditation

Sitting blissfully on a cushion for endless hours does not burn a lot of calories, but research shows that mindfulness—one of the many benefits brought about by meditation—is key for weight loss and overall health and well-being levels.

Studies show that people who practice meditation on a regular basis are less likely to give in to emotional eating or unhealthy bingeing.

Meditation practice can also help lower high blood pressure levels and helps to manage stress, one of the primary causes of overeating and making bad food choices.

So what you are waiting for? The science backing up meditation is IRREFUTABLE.

Start with short meditation sessions lasting no more than 10 minutes. Sit comfortably, close your eyes, and focus on your breathing. Whenever your mind wanders—and it will have the tendency to do so— bring it back and keep focusing on each exhalation and inhalation.

Brush Your Teeth More Often

If you brush and floss your teeth right after dinner, you’ll find yourself less likely to crave snacks or sweet desserts late at night. This sets you up right for avoiding late night snacking.

It also helps keep your gums healthy and your teeth clean.

Additionally, if you follow this train of thought and brush your teeth after every meal, it will make you less likely to snack between meals.

Check Your Hormones With a Blood Panel

By learning more about your hormonal situation, you give yourself a better idea of the nutritional and lifestyle changes you need to speed up your weight loss and increase your energy and health.

A blood panel can help you assess your levels of the stress hormone cortisol, whether your adrenals are insufficient, whether you’re low in vitamin D3, or whether your cholesterol and blood sugar levels are within the normal healthy range.

Embrace the Cold

Spending time in relatively chilly temperatures can help you burn more calories, even if you’re just sitting around doing nothing. This may sound crazy, but research backs it up.

According to a study published in the journal Trends in Endocrinology and Metabolism, cooler temperatures can increase calorie burn by up to 30 percent, while another study published in the Journal of Clinical Investigations found that people who spend a couple of hours a day in mild cold—approximately 63 degrees F—for a period of six weeks burned more energy than those who spent the same amount of time in warmer temperatures.

Next time you’re thinking about skipping an outdoor workout because it’s too cold, remember that the cold is your weight loss friend.

Handle Social Festivities the Right Way

Studies show that most people gain two to ten pounds during the winter months, and one of the main reasons for this weight gain is the eating festivities during the holidays.

The best thing you can do to counter this effect is to eat before you go to a party. It will help curb your hunger and take the edge off your appetite.

If you want to go all out, you can also bring your healthy foods to make sure you have an alternative to the high calorie, fat-laden dishes your host or hostess is serving.

Watch Your Weekends

It’s totally doable to stick with a healthy diet and exercise plan during the week, but once the freedom of the weekend arrives, a lot of people take a break from their weight-loss resolution. This is a mistake. Doing so will only set you back and undo all your efforts from the week before.

You need to be conscientious when you’re attending that happy hour after work on Friday, the restaurant dinner on Saturday, and the home-cooked meal on Sunday. Otherwise, your weekends will turn into diet landmines that undo each week’s worth of healthy dieting and exercise.

Eating poorly and skipping workouts from Friday to Sunday add up to a whopping 12 days off a month. Not a good idea.

Be Patient

Patience is a virtue. It helps you reduce stress, control cravings, set the right goals, and most importantly it will keep you consistent, especially when all the odds are stacked against you.

Patience allows you to see beyond the current (unpleasant) moment to a future in which you’ve already achieved what you’re after.

Said in a different way, the more patient you are, the more likely you are to succeed.

Take the time you need to learn about what type of exercise works best for you, as well as about the various foods that offer the best nutrition.

Take Action

“Nothing happens until something moves.”—Albert Einstein.

Every minute you’re sitting around thinking about losing weight, surfing the net for magical diets, or checking Facebook, you’re not doing what’s needed to achieve your weight loss goals.

Regardless of how much you want to do to change your life or lead a healthier lifestyle, nothing will happen until you actually DO something. You can talk about starting a workout program and developing healthier eating habits as much as you want, but nothing will change until you start taking action.

This means you need to get moving NOW.

Here’s what you need to do: make a list of the lifestyle changes you want to see happen, then give yourself time to make each one a part of your life.

Practice Kaizen

The philosophy of Kaizen is all about going after small, continuous improvement. It builds up over time — over weeks, months and years of regular practice.

This approach is the best way to banish short-term and silver bullet thinking.

Achieving a healthy lifestyle is a marathon rather than a sprint. Slow, and steady will win the race.

Embrace the philosophy of small, continuous improvement and aim to get 1 percent better each day. Begin every morning by asking yourself what the one thing is that you can do today to improve your fitness and health? Start super small and go about achieving it.

There are hundreds of these little things, and if you keep adding one a day, they will quickly build up.

After you Lose the Weight, Stick to Your New Lifestyle

Research shows that most people gain back most of the weight they lose less than two years after losing it. This is atrocious.

Losing weight is hard enough. Gaining it back sucks.

Once you reach your target weight, keep in mind that you’ve only won half of the battle. You need to do your best not to revert to your old ways.

I hate to sound like a broken record, but the real secret to reaching your ideal weight and staying at that weight for life is to make a lifelong commitment to the all the diet, lifestyle and exercise habits listed above.

The moment you go back to your old ways is the moment when the pounds start creeping back.

If you’re serious about losing weight and never gaining it back again, you need to understand that your weight and health consciousness doesn’t ever stop.

All of it. The healthy eating. The sleeping. The running. It doesn’t stop.

You need to keep things going, prevent slip-ups and come up with creative ways to spice up your workouts and cope with whatever life throws at you.

Remember: It’s all About Creating a Calorie Deficit

Weight loss is all about creating a calorie deficit.

At this point you surely know that weight loss is a numbers game. Nothing more and nothing less.

If you eat more calories than you burn, you’ll gain weight.

If you burn more calories than you eat, you’ll lose weight.

A healthy weight loss goal is to aim for a 500 calorie deficit per day, and the best way to accomplish that goal is to do a mix of healthy eating and smart exercise.

That’s it. Weight loss, in its basic form, is a numbers game

Find What Works Best For You

Please keep in mind that the subject of weight loss—whether it’s diet, exercise or lifestyle-related—is one of the most controversial topics out there. Most of the tips and strategies I’m sharing with you are based on my own experience and research.

There are some contradictory tips—for instance, intermittent fasting versus eating breakfast—but there are some great ones here too.

What’s important to remember is that nothing is written in stone. Take all the tips with a grain of salt and remember that everyone is different and responds differently to different diet and exercise methods. Just because a weight loss tactic works for someone else, doesn’t necessarily mean that it will work for you.

Feel free to experiment to find what works the best for you.

Bonus Tip: Never Give up

This is where the rubber meets the road when it comes to losing weight and keeping if off for good.

Weight loss resolutions fail because people give up way too often and way too early in their journey.

Whatever you do, please don’t give up.

Don’t give up.

Don’t ever give up.

You’re going to have bad days, weeks, maybe even bac months. But don’t give up.

Shit happens. It’s part of life.

If you fail one day, the next day is a new start. Get up and go after it again. Change your approach, find a way to do things differently to make it work for you.

Please, please, please don’t let your past mistakes or past failures define who you are. You are much more than your past.

Welcome failure and let it shape your approach and course of action.

Conclusion

Boy, that was a long post! If you’ve made it this far, I applaud you for your commitment. You’re the best.

You rock for taking the time to invest in yourself.

Now go take action on what you’ve just learned, and thank you for reading my post.

Feel free to leave your questions and comments below.

David D.

Please share this post on Pinterest, Facebook, Twitter, Reddit, StumbleUpon, and other social media websites. Help me spread the word.

Featured Image Credit – Byong Wook via Flickr

6 Dynamic Warm-up Exercises For Runners

November 23, 2024October 23, 2015 by David Dack

Wondering how to start your run right with a solid warm-up? Let me share what works for me

As a running coach, I can’t tell you how many times I’ve seen runners skip warming up, only to end up tight, sore, or even sidelined with injuries.

I used to be one of those runners—lacing up, heading straight out the door, and hoping for the best.

It took me a few scares and even a minor hamstring strain to finally realize how crucial it is to warm up right before I hit the road

Let me walk you through how to warm up properly for your runs and workouts.

What is A Dynamic Warm-up?

Dynamic warm-ups mean you’re stretching with movement, getting your muscles ready to roll.

Unlike static stretching (which involves holding a stretch for 20-30 seconds), a dynamic warm-up is about movement. You’re essentially “warming up” your muscles and joints by taking them through the full range of motion you’ll use while running.

A good warm-up has two simple phases that cover all you need to feel ready:

General Warm-Up. This phase is all about waking up your muscles and getting the blood moving. The idea is to wake up your muscles, get your heart rate up, and increase circulation to your legs, core, and upper body. You can start with light activity, such as brisk walking, jogging, or running in place. Think of this as the prep work that primes your body for the more intense exercises.
Specific Warm-Up. This phase focuses on movements that mimic the biomechanics of running. You’ll target the specific muscles you’ll be using during your run, like your quads, hamstrings, glutes, and calves. This is where dynamic stretches come in. These exercises wake up your nervous system, fire up your muscles, and ensure everything moves smoothly when you start running.

A running buddy introduced me to dynamic warm-ups, and it was a total game-changer. At first, I thought it was a bit of overkill—I mean, who has time for all these exercises before every run?

But after doing them consistently for a few weeks, I noticed a huge difference. I felt looser and more energized at the start of my runs, but I also found that my body felt more prepared for those tough hill workouts or speed intervals.

One of the moves that made a difference for me was butt kicks. It sounds simple, but kicking your heels up towards your glutes gets your legs ready for the motion of running.

I remember feeling silly doing them in the park the first few times, but now they’re a regular part of my pre-run routine.

Benefits Of Dynamic Running Warm-ups

First, let’s get this straight: warming up isn’t just something “extra” you do before a workout. It’s an essential part of the workout itself.

Here’s why:

Prevents Injury. Keeping injuries at bay is the best part of warming up right; cold muscles are just begging for trouble. Warming up increases blood flow to your muscles, making them more flexible and reducing the risk of injury. Once I started doing regular warm-ups, I noticed fewer aches and less tightness, especially in my hamstrings and calves.
Improves Performance. Warming up prepares your body for action, which means you’ll run more efficiently and with better form. When properly warmed up, your muscles contract and relax more easily, which helps you run faster and longer. It’s not just about avoiding injury—warming up can make your run easier and more enjoyable.
Gets Your Heart Rate Up. A proper warm-up increases your heart rate gradually, preparing your cardiovascular system for the work ahead. If you’ve ever started a run feeling sluggish or like your legs won’t move, it might be because you didn’t warm up properly. When you ease into your workout, you’re allowing your body to adjust and perform at its best.

How To Warm Up Before Running

Here’s a warm-up routine I recommend to my running friends. These exercises target the major muscle groups used in running, increase your heart rate, and improve flexibility and mobility.

Let’s break it down.

A good dynamic warm-up usually takes about 10 to 15 minutes. This includes 5 minutes of light aerobic activity (walking or jogging) followed by 5 to 10 minutes of dynamic exercises. If you’re doing a more intense workout, like sprints or hill repeats, you might need a longer warm-up of up to 15 minutes to activate everything properly.

For easier runs, like a recovery day, you can shorten your warm-up slightly, but I still recommend spending at least 5 minutes doing dynamic movements. Even on easy days, I always warm up to ensure I’m not starting with tight muscles.

I also recommend the Myrtle Routine for warm-up.

Toy Soldier Kicks

Toy Soldiers are great for warming up your hamstrings, glutes, and core. They also improve flexibility in the backs of your legs, which is crucial for runners, especially if you tend to get tight hamstrings (like I do!).

It also helps improve coordination, which is key for maintaining good form during your run.

How to do it:

Stand tall with your arms extended out in front of you.
Step forward with your right leg, keep your knee straight, and kick your leg towards your hand.
Try to kick as high as possible while keeping your core tight and back straight.
Alternate legs and repeat for 10 to 12 kicks on each side.

Side Step/Shuffle

This move is a lateral movement, which we don’t do often in running but is important for overall balance and injury prevention.

Side shuffles are great for activating your glutes and improving lateral stability. This is important for runners because it strengthens the muscles around your hips, which helps with balance and can prevent injuries like IT band syndrome.

How to do it:

Stand with your feet hip-width apart.
Step to the side, performing quick side shuffles for 10 to 15 meters.
Land on your right foot and pause, then shuffle back to the left.
Repeat for 2 to 3 sets.

Side-to-side Leg Swings

Leg swings are one of my favorite dynamic stretches because they loosen up the hips, essential for a smooth running stride. Tight hips are a common problem for runners, especially if you sit for long periods during the day.

How to do it:

Stand next to a wall or sturdy surface for support.
Swing your right leg from side to side across your body keeps your core engaged and the movement controlled.
Do 10 to 12 swings on each leg.

Lateral Lunge

Lateral lunges strengthen the glutes, quads, and adductors while improving mobility in the hips and knees. This is crucial for runners who must maintain balance and control throughout their stride. I find lateral lunges help me feel more stable during my runs, especially on uneven terrain.

How to do it:

Start in a standing position with feet hip-width apart.
Step to the side with your right foot, bending your right knee and pushing your hips back to lower into a lunge.
Keep your left leg straight and your back flat.
Push off with your right foot to return to the starting position, then switch sides.
Make 12 lunges on each leg.

Walking Lunges

Walking lunges are one of the best dynamic exercises for runners because they engage your entire lower body and core. This move targets your quads, hamstrings, glutes, and hip flexors. It also helps improve your range of motion, which is important for runners who need fluid movement through their entire stride.

How to do it:

Step forward with your right foot into a deep lunge, lowering your left knee toward the ground.
Push off with your left foot and step forward into the next lunge with your left leg.
Repeat for 10 to 12 lunges on each leg.

Butt Kicks

Butt kicks may look funny, but they do wonders for firing up those hamstrings and refining your running form.

How to do it:

Jog in place while bringing your heels up to kick your butt.
Keep your knees low and focus on quick, light steps.
Do this for 30 seconds to 1 minute.

Conclusion

If you’re new to warming up, I’d recommend starting with simple moves like walking lunges or side leg swings. It doesn’t take long—just 10 minutes before your run can make a huge difference.

Over time, you can add more dynamic exercises and tailor your routine based on how your body feels that day. For example, if I feel tight in my hips, I’ll spend more time on hip mobility exercises.

What Are Your Go-To Warm-Up Moves?

Do you have a favorite stretch, dynamic exercise, or sequence that gets you ready to run? Maybe there’s a routine that’s helped you avoid injuries or feel more energized.

Share your favorite moves, tips, and any advice you have for warming up effectively.

Turn Running into A Daily Habit – Your Ultimate Guide

December 18, 2024May 7, 2015 by David Dack

It was a crisp morning when my trusty alarm clock chimed at 6:00 a.m. As a dedicated runner, I’ve always prioritized my sleep, aiming to get a solid 7-8 hours of shut-eye every night.

My morning routine is a well-oiled machine. By around 10:00 p.m., I’m already snuggled in bed, ensuring I’m well-rested for the next day’s adventure. When that alarm sounds, I’m raring to go. Within minutes, I’m up, dressed in my running gear – sneakers, socks, a comfortable tee, and my favorite workout shorts.

At precisely 6:15, I step out the door, ready to embark on my morning run. Today, it’s all about tempo training. But tomorrow, it’s a different story. I’ll rise at the same early hour, but my focus will shift to yoga. Later in the day, you’ll find me at the gym, tackling a CrossFit WOD. I prefer evening gym sessions – they somehow boost my productivity.

My exercise routine has become second nature, etched into my daily life. There’s no resistance, no forcing myself out of bed, no teeth-grinding to get going. It just flows naturally. Of course, there are moments when life throws curveballs, and I might stray from my routine. But rest assured. I always come back stronger than ever.

A Very Common Struggle

Let’s face it: forming an exercise habit is no walk in the park for most people. Many folks start off with good intentions, whether it’s running, eating healthier, reading more, or reducing screen time, only to find themselves stopping and restarting repeatedly.

But fear not! What I’m about to share with you today will provide the keys to breaking free from this endless cycle and transform your running routine (or any other workout regimen) into a lifelong, ingrained habit.

Start Small

A common mistake many new runners make is pushing themselves too hard right from the beginning. This approach can lead to injury, burnout, and frustration. To build a sustainable running habit, it’s crucial to begin with manageable and realistic goals.

Starting small, such as incorporating a walk-run method or going for a short run around the block, can make the early weeks of running more enjoyable and achievable. Remember the mantra, “A short run is better than none.” This mindset is especially helpful for beginners.

Whether your goal is weight loss, completing a 10K, or simply being able to jog for 20 minutes without getting out of breath, ensure that your initial goals are realistic and attainable.

The Walk-Run Method

For beginners, the walk-run method is an excellent approach to establishing a running habit. Here’s a beginner’s running program that incorporates this method.

Additional Resource – When it’s the best time to run

Come Up with a Running Plan

Deciding to start running is a significant step, but it’s equally important to support your decision with a well-thought-out plan. The saying, “Failing to plan is planning to fail,” attributed to Benjamin Franklin, holds true for managing exercise routines.

To ensure your running journey is successful, create a detailed plan covering every aspect related to your running routine. This includes choosing a running route, deciding on the time and type of run, and even preselecting your music playlist or any other elements of your training routine.

As crucial as planning your runs is, don’t forget to plan your rewards as well. These rewards can be anything that motivates you, whether it’s a post-run smoothie, a massage, or a relaxing hot shower. These incentives will keep you motivated on your path to achieving your long-term running goals.

Write It Down

Research supports the effectiveness of planning in achieving fitness and health objectives. An experiment conducted at the University of Hertfordshire revealed that individuals without a plan struggled to achieve their New Year’s resolutions.

Once you’ve determined the components of your running plan, write them down and place them where you’ll see them regularly. Be specific about the details, including:

Running distance
Running time
Running duration
Type of run
Walk/run ratio (for beginners)
Training pace
Running route

I have written a comprehensive guide to running program design.

You can find it here.

Also, prepare in advance your running shoes, clothes, water bottle, and running backpack, preferably the night before.

This helps eliminate any excuse to skip the run.

Turn Your Plan into a Ritual

Once you’ve established a solid running plan, the next step is to turn it into a daily ritual. This concept draws inspiration from Tony Schwartz, the author of “The Power of Full Engagement,” a renowned book on productivity and personal management. If you’re serious about making lasting changes in your life, this book is a must-read.

But what exactly is a ritual, and how can it benefit your running journey?

A ritual consists of a specific set of behaviors that you perform at the same time every day or on specific, designated days. To create a ritual, you need to define the precise behaviors related to running that you’ll engage in. Once these behaviors are defined, commit to performing them at the designated times.

By establishing a fixed time for your running routine, you eliminate the need to expend mental energy on when to fit it in. Additionally, rituals often carry a sense of spirituality or religiosity, making them more compelling, even for individuals who aren’t particularly religious or spiritual.

Creating a running ritual helps you solidify your commitment to regular running, making it an integral and non-negotiable part of your daily or weekly routine.

Additional reading – How to Prevent Overuse Injury

Set a Specific Time for the Ritual

Selecting a specific time of day for your running ritual is crucial. You must determine whether the morning, midday, or evening is the most suitable and feasible time for your runs. Once you’ve chosen a time, it’s vital to stick with it consistently, regardless of any obstacles or distractions.

For example, I’ve committed to running every day at 6:15 a.m., and I find that maintaining this consistency greatly contributes to my success, whether I’m going for a run or practicing yoga.

To enhance your chances of success, treat your runs with the same level of importance as you would an essential work meeting or a family obligation. Make it a non-negotiable commitment by scheduling it into your calendar. This approach demonstrates your dedication to the practice.

As a helpful strategy, develop a habit of marking your calendar with a prominent red “X” on the days you plan to go for a run. This visual representation can serve as a powerful motivator, and ideally, you should aim for three to four big red “Xs” on your weekly calendar. This level of consistency will reinforce your commitment to your running ritual.

Run First Thing in the Morning

Our lives are incredibly busy, filled with long work hours, childcare duties, the captivating but time-consuming world of social media, and various daily obligations. Balancing it all can be challenging, but there’s a strategy to help you maintain your running lifestyle even in the midst of a hectic schedule: run in the early morning when your willpower is at its peak, and the rest of the world is still asleep.

Research supports the idea that individuals who consistently exercise prioritize morning workouts. Therefore, it’s advisable to establish a morning running routine before the hustle and bustle of the day begins, especially before your children wake up. But how can you make this adjustment to your schedule?

It’s relatively straightforward. Start by setting your alarm an hour earlier than usual. If you prefer, you can have a light snack before your run. Once you’ve completed your run, follow it up with a refreshing shower and a nutritious breakfast. By doing so, you’ll already have accomplished more than many people do in the morning.

Remember that being a morning person is not an inherent trait; it’s a habit that can be cultivated. Running in the morning will not only boost your metabolism but also enhance your productivity throughout the day, which is pretty cool, right?

Lay Out your Running Gear

If you have a run scheduled in the morning, make sure to get your running gear ready the night before.

Doing this will help you head out the door with minimum friction, as there’s nothing worse than waking up early and having to hunt through a dark room in a semi-awake state for gear that you need.

This is especially important if you’re not naturally a morning person: if your running gear is nowhere to be found, you’re much more likely to drop the whole plan and say that you’ll run another time.

So, what do you need to lay out? Your clothes, from underwear and running socks to your hat.

Earphones, shoes, watch, hydration belt, headlamp, reflective vest, gels, even post-run rewards—everything that’s needed for your run, in a nutshell.

For more discipline, try sleeping in your running clothes.

If you’re an efficiency freak like me, this is your best option.

Make it Regular

Once you decide on a running ritual, do your best to never skip a workout.

If you skip a day, the process of exercise habit formation only gets harder.

It’s all about keeping your momentum going, especially during the first few weeks.

The easiest way to keep your resolution going is simply not to stop.

Objects in motion tend to stay in motion.

It’s a basic physics law, and you should use it to your advantage.

If your ultimate goal is to run three times a week, then schedule your three runs on non-consecutive days (On Monday, Wednesday, and Saturday, for instance) and do your best not to miss a day.

Pick A Time

Once you establish your running ritual, strive never to skip a workout. Skipping a day makes forming the exercise habit more challenging. Maintaining momentum is crucial, particularly during the initial weeks of habit formation.

Remember the basic physics law: “Objects in motion tend to stay in motion.” Leverage this principle to your advantage. If your goal is to run three times a week, schedule these runs on non-consecutive days, such as Monday, Wednesday, and Saturday. Make a commitment not to miss a day.

Consistency is key, and it’s easier to stick to a routine when you keep it going. Choose a specific time of day for your runs and try to stick to it. For example, if you prefer running in the morning, aim to run at the same time every morning. Establish a routine of at least five workouts per week, including three runs and two cross-training sessions.

On rest days, remain active. Go for long walks, hikes, or bike rides. The principle is simple: keep moving during the early stages of habit formation to solidify exercise as a regular part of your daily schedule.

Prioritize your workout schedule by treating your running sessions as appointments that cannot be canceled. By prioritizing your fitness and health, you ensure that your exercise routine becomes a non-negotiable part of your life.

Make it Pleasurable

Running shouldn’t feel like a dreaded ordeal; it should be an enjoyable experience. While working on building your exercise habit, focus on the pleasure and fun of running rather than solely on end results.

Here are some ideas to make your running more enjoyable:

Treat yourself to some new, colorful running gear that makes you happy.
Run with a friend, your dog, or both for added companionship.
Explore new routes and locations to keep things fresh and exciting.
Choose pristine trail routes that immerse you in natural beauty and fresh air.
Use a running app to track your progress, helping you stay motivated.
Take in the beauty of the sky and appreciate the solitude.
Create an upbeat playlist of your favorite songs to keep you energized and distracted from fatigue.
Use the time to listen to an audiobook, podcast, or radio show, making the most of your run.

There are endless possibilities to infuse joy into your running routine, so find what works best for you and make each run an enjoyable experience.

Recharge—Have a Recovery Day

Recovery is crucial for your body’s well-being and performance. It provides an opportunity to rest and readapt to your training load. To support your running habit, consider having a designated recovery day.

I highly recommend taking one day off from intense exercise every week. On this day, prioritize rest and relaxation. If you feel that you need some activity, limit it to a gentle half-hour walk to keep your body moving without exerting too much effort.

The key is to engage in some form of activity every day except your designated rest day. Ideally, this activity should be something you enjoy, and that maintains your habit of staying active. Don’t hesitate to explore other exercise routines in addition to running, as they can also contribute to the development of your exercise habit. Incorporate activities such as strength training, swimming, cycling, and yoga into your routine to keep things fresh and enjoyable.

Give Your Running Ritual Eight Weeks

Be patient with yourself and commit to at least 66 days to establish your new running habit. Habits don’t develop or change overnight; they require time and dedication to become ingrained in your daily routine.

Research conducted at The London University College suggests that it can take six to eight weeks to form a lifelong, lasting habit. Therefore, aim to stick with your running routine for a minimum of 50 to 60 days.

Once you reach this point, you’ll begin to notice significant changes. Your running habit will start to feel like a natural part of your daily life. You’ll build enough cardiovascular endurance to run comfortably for around 45 minutes, experience weight loss, and see tangible improvements in your body and overall well-being. Keep persevering, and the results will be worth it.

Life is Messy Y’know…

A word of caution: Life is unpredictable, and there will be times when your running routine faces obstacles. Whether it’s due to injury, demanding work hours, family commitments, or holiday celebrations, these challenges can disrupt your plans. Remember, it’s not personal; it’s just a part of life.

Perfection should not be your goal, as striving for it will only lead to frustration. Accept that you may miss a day or two (or more) occasionally. When these disruptions occur, don’t beat yourself up or lose sleep over them. Everyone makes mistakes, and life can be unpredictable; it’s a part of the human experience.

Forming a habit, like maintaining a running routine, is a skill that requires consistent practice. Think of it as a muscle you’re training; the more you work on it, the stronger it becomes. So, if you stumble along the way, pick yourself up, brush off the dust, and start anew. Embrace the warrior spirit and never give up on your running habit.

Track Your Progress

You cannot make progress without measurement. This is one of my all-time favorite sayings related to productivity and management, and it holds true when it comes to physical exercise. Whether you choose to track your progress with pen and paper or using a dedicated app, keeping a record of your runs is essential for maintaining your fitness routine.

Being analytical about your exercise regimen pays off. By maintaining a record, you’ll start to notice training trends that can help you determine what works best for efficient and successful training. After all, how can you decide what to do next if you don’t have a record of what you’ve done in the first place?

Progress in your fitness journey can take many forms, from being able to run longer without fatigue to lifting heavier weights or even experiencing improved fitness in how your clothes fit. These are all signs of progress, and they’re something to be proud of.

The Things to Track

It’s important to track various aspects of your exercise routine and achievements, whether you maintain a workout journal or store the information digitally for periodic review. Here are some key things to track:

Running Workouts: Log the details of your running sessions, including distance, duration, pace, and any specific notes about the run.
Heart Rate: If you monitor your heart rate during workouts, record this data to track your cardiovascular fitness.
Running Goals: Document your running goals, both short-term and long-term, and track your progress toward achieving them.
Running Times: Keep a record of your best running times for different distances to monitor improvements.
Mileage on Running Shoes: Note how many miles you’ve logged on your running shoes to determine when it’s time for a replacement.
Running Performance: Track your performance in races or time trials, including race results and personal records.
Cross-Training Activities: If you engage in cross-training activities like strength training, yoga, or swimming, record these sessions.
Weight: Monitor your weight regularly to track changes, especially if weight loss or maintenance is a goal.
Body Measures: Measure your body dimensions, such as waist circumference or body fat percentage, to assess changes in your physique.
Before and After Pictures: Take photos to visually document your progress over time.
Meals: Keep a food diary to track your daily meals and calorie intake, which can be helpful for nutrition and weight management.
Weather: Note the weather conditions during your runs, as weather can affect performance.
Sleep Patterns: Record your sleep duration and quality to ensure you’re getting adequate rest for recovery.
Weekly Mileage: Summarize your weekly running mileage to gauge your training volume.
Calorie Intake: Keep track of your daily calorie intake if you have specific dietary goals.
Aches and Pains: Document any injuries, aches, or pains to help identify patterns and seek appropriate treatment or adjustments to your training.

The Conclusion

Have you considered starting the running habit? Do you run regularly? I’d love to hear from you in the comment section.

Top 11 Weight Loss Rules For Runners

March 16, 2023November 12, 2014 by David Dack

Most people take up running for mainly one reason: To Lose Weight. Truth be told…that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.

Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe for success.

In fact, unwanted weight gain can happen despite regular training, and I know many of a consistent runner still struggling with their weight. I can’t deny that… No one can… With that said, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.

Weight Loss Rules For Runners

As a result, here are 9 rules for maximum weight loss for runners.

1. Just Do it

It’s simple as it sounds. You just need to do it. But that does not mean that’s going to be easy. Simple does not always mean easy. As a beginner, you need to slowly introduce the habit of running into your life. Don’t worry about mileage nor calorie burn. All you need to concern yourself with is trying to get fit without getting hurt.

That’s the motto you need to keep in mind. Enter The Run-Walk Method Start off with the walk-run-walk method. If you are overweight and/or out-of-shape, begin your running journey by mixing slow running intervals—30 seconds for the seek of the argument—with sets of walking period of no more than a minute. As you get fitter, aim to increase the time you spend running while taking less and less for recovery.

Want more? Check my posts: The 8-Week Beginner Runner Program & Absolute Beginners’ Guide To Running. The good news is that, on average, and in less than 8 weeks, you’ll be able to run for at least 30 minutes without much huffing and puffing.

Nonetheless, once you are passed that mark, your body, being the amazing and smart machine it is, will eventually adapt and get used to that level of stimulus. This means that you won’t be burning as many calories as before. This is what’s known as plateau territory And once that happens, you’d need to up the ante by doing interval training to break through the plateau.

Note – Here’s your guide to calories burned running one mile.

2. Pass the Plateau

Plateaus are part and parcel of any training process. Running for burning belly fat is no exception. That’s why you need to get ready for them and know exactly what to do to get pass them.

Do Intervals Intervals are ideal for shedding belly fat, and boosting metabolism. They are challenging and will increase the amount of oxygen you use to perform and recover, leading to a greater calorie burn.

For me, getting on the interval training track was a big game changer. Not only did interval training help me shed those extra pounds

I was struggling with for some time, but also improved my running on all levels.

If you have never tried intervals before, then don’t be swayed by their power. Instead, be careful and take it gradually. As a beginner, start off your interval run by doing sprints at 70 to 80 percent of your maximum effort for no more than 30-second, then jog for one full minute for recovery. Repeat the cycle 8 to 10 times and end the session with a cool-down.

3. Set Realistic Goals

Once you know your daily calorie needs, it’s time to set goals.

Not any goals though. Your goals have to be realistic. Otherwise, you’ll be setting yourself up for failure.

Losing weight while running is going to take you a while. Many runners, especially enthusiastic beginners, fall into the trap of setting a stereotypical goal weight, regardless of their fitness level, lifestyle, and body type.

Here’s the truth. Everybody and every BODY is unique, and your ideal weight for optimum energy, performance, and health might not be what society says it should.

Since roughly 3500 calories is needed to shed a pound of weight, it’s likely that you’ll drop no more than a couple of pounds per week.

Instead of setting unrealistic goals, go for achievable goals. Aim to lose no more than two pounds a week. As weight can fluctuate on a daily basis, it might also be helpful to expand beyond the scale and overall weight to also include goal body fat and a few body measurements to keep motivated and objective on your journey.”

4. Know your Calorie Needs

When it comes to it, weight loss is a matter of doing your math.

Weight loss is a numbers’ game, really.

To lose weight while running, you have to burn more calories than you are taking in; that’s why you must know how many you need in the first place. Here comes the Basal Metabolic Rate (BMR).

Calculate Your BMR The basal metabolic rate (BMR) a rough estimate to set your basic energy needs and describes the number of calories you would need to keep your organs and body ticking each day if you did nothing but sleep for 24 hours.

Here are two resources to help you calculate BMR without much hassle:

Link One

Link Two T

o shed the pounds, you must reduce your total caloric intake, whether by burning calories through running or following sound diet practices.

The best way is to do both for maximum results. As a general guideline, to stay on the safe, healthy side, aim to cut no more than 200 to 300 calories per day. The progressive approach always works way better.

5. Set Good Weight Loss Goals

Goals are the specific markers you need to keep your fat loss resolution going strong.

They provide you with clarity, a sense of direction, and will help propel you forward, especially when you feel that all the odds are stacked against you. Henceforth, make sure to write and rewrite them on a daily basis.

Your goals should be challenging, but they also must be realistic. That’s why I always run my goals though a reality check. And you should be doing the same. As a result, before you set that substantial weight loss running goal, ask yourself (and be honest) whether it’s actually achievable. Believe me, it pays, both for the short and long term, to have the right fitness goals.

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

Don’t fall into the trap of setting a common weight loss goal.

The truth is, we are not the same. I’m different. You are different. Everybody is different. What works the best for me regarding optimal health, energy and performance may not be the same of what works the best for you. That’s why you need to set your own goals.

Have a say in your life. Don’t let society dictate what’s best for you. And keep mind that skinny is not always good, even if it looks good.

Add a Deadline Also, put a time limit on your goals. The sense of timing adds urgency to your goals, making their achievement more likely. A major reason why most don’t make it down the road is the lack of a sense of urgency, a symptom of overthinking the process and not taking action. Classic case of paralysis by analysis.

7. Stay Fueled

To run your best, you need to stay well fueled. But that’s no invitation to overeat. You just need to opt for the right foods that can help you perform your best while shedding the extra pounds for good.

In other words, eating should be about fueling you up, not filling you up, period. Opt for a breakfast that’s high in protein, healthy fat foods like low-fat yogurt, oatmeal and especially eggs (they are my favorite!).

Make sure also to eat plenty of vegetables, nuts and limit your intake of fruits—they score high on fructose, a form of sugar that can lead to weight gain. Steer clear of fat-free processed foods, which often score low on nutrients and high on chemicals. If you want more, maybe you need a radical lifestyle change.

For that case… Try The Paleo Lifestyle Something that worked like a miracle for me is following the Paleo diet ( I know it’s more than a diet ;-). This eating philosophy has helped clean my act when it comes to the everyday diet decision I make.

So it didn’t just help lose weight, it also helped me eat much healthier and develop and maintain healthy eating habits—the cornerstone of optimal nutrition. And most people who tried it have reached similar conclusions. You just need to give your body time to adjust to it. That’s the hardest part.

Additional link – Slow running vs fast running for weight loss

8. Go Long

Among more than 120,000 runners, the ones logging the greatest amount of weekly mileage were the leanest, according to the National Runners Health Study.

Hence, if you are serious about getting into the best shape of your life—look and endurance wise—aim to extend your weekly mileage.

It’s no secret. The more miles you log in, the more calories you are going to burn off. As a general guideline, an average person burns off about 100 calories per mile while running. As a result, if you opt for a 7-miler run, you’ll burn roughly 700 calories. It’s simple math. Just don’t freak out. You don’t need to opt for long runs every day of the week. In fact, just one long run a week, preferably on the weekend, can help you get the max calories burning benefits.

Any run that’s more than 45 minute can be considered a long run. Nonetheless, this rule is not written in stone. That’s why the exact duration varies from one person to the next.

That’s why you ought to find what works the best for you and build on that. I know this goes against what I said earlier about the power of intervals, but you still need long runs—at least one per week—for a balanced running program.

Additional resource – Here’s how long does it take to lose 100 pounds.

9.Keep a Journal

You cannot improve on what you can’t measure. This quote is one of my favorite management quotes. It also works very well for managing your calorie intake.

One of the best ways to prevent mindless eating and stealth calories intake is to keep track in a journal of everything you’re putting in your mouth.

Doing so might sound tedious, but it pays off. Believe me.

Plenty of studies found that people how monitor their food intake via a food journal lose more weight and keep it off for longer than those who don’t take notes.

A recent study conducted by the National Institute of Health reported that subjects doubled their weight loss when they logged their food intake regularly.

Keeping track of your daily diet choices and reviewing it regularly will help you see and get a bird’s view of where your diet needs improvement.

When you see how that donut or bag of cookies adds to your daily caloric intake, it might be easier to eliminate.

Assessing these details on a regular basis will help glean vital information about your habits and what needs changing. It will also highlight ways you can make healthier choices.

Start by logging everything you eat for at least one month, making sure to keep tabs on important details such as macro breakdown, calorie intake, timing of the meal, etc.

Additional Resource – Here’s how to run faster

10. Add Strength Training

Strength training will not only help you build a leaner and stronger body, but it’ll also help you become a better runner.

In fact, athletes who strength train regularly—two to three times per week—increased their leg strength and boosted their endurance, which is vital for weight loss and top performance, according to study published in The Journal of Strength and Conditioning Research. That’s why you ought to supplement your road work with a proper strength training program.

Additional resource – How to measure body fat percentages

11. Be Patient

If you are anything like me, high expectations and short-term thinking is deeply ingrained within the way you think about the world and how things “ought” to happen. In fact, that’s how we are wired in western civilization.

When we want something we want it now, not tomorrow, not a week from, and definitely not a year from now. And this type of thinking has got us into all sorts of trouble. Check this excellent post on the dangers of instant gratification thinking. Delaying instant gratification is a hard pill to swallow especially when it comes to fat loss expectations.

Blaze Your Own Path Trying to follow in the footsteps of these overnight makeovers is often overwhelming and will only get you frustrated.

To dodge the silver bullet myth, make small changes, one at a time, and build on them. For starters, make running a habit. Then try eating a healthy breakfast every day. And so on. You get the picture.

These habits will eventually add up until you build that desired lifestyle.

Therefore, if you are not there yet, trust just be patient, and it will happen. The universe abides by the law of cause and effect, and as long as you opting for the healthy path (cause), you’ll definitely get to your desired destination.

Additional resource:

How to cut sugar intake

Guide to running terms

Conclusion The key to getting the weight loss results you are after is your speed of implementation. So make sure to start applying the above running guidelines as soon as you can. In the meantime, feel free to leave your comments below, or send me your questions if you need any help. Thank you for reading my post. Image Credit – Ed Yourdon Through Flick Enregistrer

The Stronger Runner: Unveiling the Secrets of Effective Strength Training

August 29, 2023July 5, 2014 by David Dack

Attention, runners seeking to unleash their inner powerhouse! Get ready to dive headfirst into the ultimate treasure trove of weight training wisdom specifically designed to elevate your running game!

In this post, I’m about to unravel the full-fledged guide that will revolutionize the way you approach weight training. Get ready to embark on a journey thatwill take you from novice to seasoned pro, leaving no stone unturned.

By the time we cross the finish line, your mind will be filled with an abundance of knowledge.

Brace yourself to discover the incredible benefits of weightlifting tailored to runners like yourself.

We’ll explore the latest cutting-edge research, unveiling the secrets behind strength training as the ultimate shield against those pesky injuries that threaten to derail your running dreams.

Sounds great?

Let’s get started.

What’s Strength Training?

Imagine yourself as a runner on a long-distance race. You’ve been training for months, but as you hit the halfway mark, you feel the fatigue setting in. Your muscles ache, your form starts to falter, and your pace slows down. But what if I told you that there’s a way to break through that plateau and reach your running goals faster? Enter strength training.

Strength training is the secret weapon for runners looking to improve their speed, efficiency, and endurance. It involves using external resistance, such as weights or resistance bands, to challenge your muscles to adapt and get stronger. And the benefits are not just limited to physical performance.

Research on Strength Training for runners And Injury Prevention

Studies have shown that weightlifting can reduce injury risks and fix muscle imbalances caused by the repetitive motion of running.

In fact, a study published by the National Strength & Conditioning Association found that weightlifting strengthens muscles and joints, leading to proper form, improved running time, and reduced injury risks. Another study published in the Journal of Strength and Conditioning revealed that exercises like squats and single-leg hops not only help reduce injury risks but also improve performance.

But that’s not all. Strength training can also help you burn more calories. Many runners turn to running as a means of weight loss, but as their bodies adapt, they start burning fewer calories. Incorporating strength training into your routine can help increase your lean muscle mass, which in turn boosts your body’s ability to shed more calories.

Run Faster

Resistance training puts stress on your body, forcing it to adapt to boost its ability to withstand the extra load.

Over time, with regular training, these stress-induced adaptations can have an enormous impact on your running speed, efficiency, and endurance.

So, for instance, the stronger your leg muscles get, the more force you can generate on each stride and the more distance you can travel on each foot strike.

Plus, stronger shoulders and arms are essential in increasing your speed and form efficiency.

Fix Muscle Imbalances

Running is one-directional action, meaning it works some muscles more than others, leading to the onset of muscle imbalances.

This places excessive pressure on ligaments and tendons, reducing stride efficiency, limiting running economy, and increasing the risks of injury.

Research shows that, often than not, many runners nagging issues, such as shin splints, runners knee, Achilles tendinitis, etc., stem from muscle imbalances.

With all that being said, the good news is, as little as six weeks of proper weight training can reduce, or completely alleviate knee pain, according to a study.

Burns More Calories

Many runners took up running as means of weight loss. And as my experience dictates, running is helpful for shedding the pounds—especially during the first few months of training.

That said, once your body gets used to running (especially if you lack variety in your training), it’ll start to burn fewer calories.

For that reason, you might want to back up your running for weight loss training with a well-rounded and intense strength training schedule.

As a matter of fact, by increasing your lean muscle mass, you’ll boost your body’s ability to shed more calories.

Build Stronger Bones

In addition to helping you prevent injury, improve running performance, build muscle, and lose fat, weight lifting also improves bone density.

This can be typically measured using a DEXA scan, which is similar to an x-ray but more thorough.

But how does strength training make bones stronger?

It’s actually quite simple.

By stressing your bones, strength training can increase bone density, therefore, reducing the risks of bone-related issues.

That’s it.

This is especially the case for us runners as stress fractures—a common overuse injury—is every runner’s worst nightmare.

For the full scope on a stress fracture, check my full guide here.

Strong Arms

Have you ever tried running without using your arms? It’s not a good idea.

Swinging your arms faster automatically increases your step frequency, and vice versa.

We pump our arms as we run, and the stronger our arms are, the more powerful the forward drive, and the faster we move forward.

That’s no secret.

Be More Efficient

Running doesn’t just involve relying on the leg for forward propulsion, but we’re also using our core, back, arms, shoulders, and chest to balance and improve efficiency.

When the legs are exhausted, we use the upper body more because of the kinetic chain.

Everything is working together in one interlocked system.

Better Form

Your running form can ultimately make or break you as a runner.

That’s why if you can’t hold proper form throughout your runs, you’ll never reach your full running potential.

Improving your upper body strength can make your posture more efficient and help you keep a consistent form, especially as fatigue starts to set in.

Fortunately, improving upper-body strength can upgrade your technique and help you keep consistent form.

Signs of a bad form may include:

Rounding the shoulders,
Shrugging the shoulder near the ears,
Holding on to tension,
Swinging the arms too widely,
Holding a cell phone or water bottle,

But when you keep your posture straight, head held high, shoulder loose and square, and your arms functioning properly, you’ll ensure that you won’t get hurt.

What’s more?

A stronger upper body, especially a well-developed back, and core muscles help protect your spine from the impact of running.

Additional Resource – Here’s another strength training program for runners to check out

It Requires Little Time

You don’t need to train like an elite bodybuilder or CrossFitter to reap the benefits of strength training.

In fact, all you need is no more than a 30- to 45-minute session two to three times per week, to reap the benefits of strength training as a runner.

Here is the full guide on starting strength training for runners.

Note: Strength training should be performed according to your fitness level and training goals.

For that reason, you need to opt for a well-rounded strength program designed specifically to meet your running needs.

This is why a sprinter strength routine can look so different from a long-distance athlete program.

Are you looking for a way to take your running to the next level? Look no further than strength training! And the best part? It doesn’t require hours upon hours of time in the gym. In fact, all you need is 30-45 minutes, two to three times per week, to start seeing the benefits of strength training as a runner.

Muscles Anatomy

Your body is a complicated piece of machinery, and muscles are a huge part of what’s driving it.

According to experts, five main groups of muscles are used while running—quads, hamstrings, hip flexors, gluteals, and calf muscles.

Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles.

These typically provide stability throughout the gait cycle and improve speed and running economy.

The Quadriceps

The quadriceps, the muscles on the front of the thighs, are in charge of forward leg movement. Also known as the quads, these run from the hips down to the kneecap and are composed of four muscles:

The Vastus Medialis,
Intermedius,
Lateralus, and
Rectus Femoris.

The Hamstrings

The hamstrings consist of a single large tendon located at the back of the thigh and play a key role in standing, walking, or running, as well as hip extension and knee flexion. These muscles are comprised of

The biceps femoris,
The Semitendinosus, and
The Semimembranosus.

The Gluteals

Consisting of a group of three muscles, the gluteals are located in the buttocks and are responsible for hip extension, posture and proper knee alignment, and leg stability. The glutes consist of the following:

The Gluteus Maximus,
The Gluteus medius, and
The Gluteus minimus.

The Hip Flexors

The hip flexors, while smaller in size, play a crucial role in our everyday movements. From walking to squatting, these muscles are constantly activated, which is why it’s important to keep them strong and flexible.

Tight hip flexors can lead to discomfort and even pain, while a strong and healthy hip flexor group can improve posture, stability, and overall athletic performance.

The Calves

Located on the back of the lower leg, just below the knees, the calves are another supercritical running muscles.

Why? These provide spring in your step, extend and flex each foot as you land and push off, and maintain lower body balance and coordination. The calves consist of:

The large gastrocnemius, or outer calf; and
The smaller soleus, or inner calf.

Research has shown that incorporating exercises that specifically target these muscle groups can have a significant impact on running performance. In a study published in the Journal of Strength and Conditioning Research, researchers found that a six-week strength training program targeting the glutes and hip flexors led to improved running economy and performance in female distance runners.

The Best Strength Exercises For Runners

Try adding this powerful routine to your easy or cross-training days. The workout will take roughly 45 minutes to complete and can be done twice a week. That’s a small amount of time to invest in a big payoff.

I’ve also provided you with YouTube tutorials showing you exactly how to do each exercise. Proper form is king! For a better grip, try out this liquid chalk.

1. Planks

One of the core exercises that ended up becoming a staple in my training was the plank.

It’s one of the best core exercises because it targets every aspect of the core, as well as the lower back and shoulders.

Proper Form

Lie on your stomach
Prop yourself up on your elbow with feet slightly apart, toes hip distance apart with shoulders directly above the elbows
Aim to straighten your whole body, so it’s forming a straight line from the top of your head to your heels.
While engaging your core and keeping a straight line (your butt should not stick up in the air), hold the position for 30 seconds to a full minute.

As you get stronger, you should gradually add more time.

You can also make it more challenging for yourself by placing a weight plate on your back.

2. Russian Twists

The Russian twist targets a bunch of muscles, including the abs, obliques, lower back and your hamstrings as well.

You can use a medicine ball or a plate for extra resistance.

Proper Form

Grab a weight, then lie on your back with your upper legs perpendicular to the floor and your knees bent at a 90-degree angle.
Hold the weight in front of your body while keeping your back straight.
Twist your torso as far as you can to the right side, tap the weight on the floor, then reverse your motion to the other side.

3. Overhead Lunges

The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles.

It’s the perfect fit-it-all-in move, so it’s great if you’re pressed for time.

It also increases flexibility and mobility in your hip flexors.

Proper Form

Hold a pair of dumbbells or a weighted bar above your shoulder, with your arms straight, and your elbow locked, feet shoulder-width apart, and knees slightly bent.
While holding the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
Return to the starting position and repeat on the other side. That’s one repetition.

Do 12 steps on each side to complete one set.

4. Air Squats

Bodyweight squats are some of the best strength exercises you can do. These should be an integral part in any runner’s strength-oriented training program.

Squats target a lot of running-specific muscles.

They are convenient to do, and can easily be added to your post-run routine.

Proper Form

Stand with your feet hip-distance apart with your toes facing forward
With your arms out in front at shoulder height, squat down by bending your knees, leaning forward at the waist while keeping your back flat and your knees tracking behind your toes
Squat until your thighs are parallel to the ground.
Press up through your heels to return to starting position.

5. Single-Leg Deadlifts

The single-leg deadlift is the ideal slow-burn move for building strong hamstrings and glutes, which can help you tackle steep hills with ease.

This exercise can also improve your balance and boost your stability.

Proper Form

https://www.youtube.com/watch?v=mG-Stc3c7N0

Start by holding two dumbbells or a weighted bar in front of your body.
While standing tall, shift your weight to your right foot
Hinge forward by slightly bending your right knee and raising your left foot behind you in line with your torso, letting the weights hang down
Lower the weight while keeping it close to the tops of the legs.
Once the weight goes past your knee, pause, then return to the starting position.

6. The Pistol

Also known as the one-legged squat, the pistol is a powerful squat variation that builds strength and balance in your lower body.

If you have issues with lower body flexibility or mobility, use a chair or a bench for the assisted pistol option. That’s how I got pretty decent at doing pistols.

Proper Form

Standing tall, balance on your right foot,
Squat down by bending at the knee and sitting your hips back.
Once your right knee is at about a 90-degree angle, push back up by extending your leg to starting position.s

7. Rotational Shoulder Press

This move is ideal for targeting your upper body muscles, with the emphasis on the shoulder and core muscles.

Proper Form

While standing tall with your feet hip-width apart, hold a pair of dumbbells just outside your shoulders.
As you press the weights up with your right hand, rotate your body to the right side.
Lower the weights to your shoulder as you rotate back to the center, then rotate to the left as you press your left again upward this time.

Weight Lifting For Runners – The Conclusion

There you have it ! The above weight training for runners guidelines all you need to help you prevent overuse injuries and increase athletic performance without logging in more miles. The rest is up to you.

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

In the meantime thank you for reading my post

Keep Running Strong

David D.

Building A Better Running Lifestyle

Become a Morning Runner

Set a variety of goals

Do a Dynamic Warm-up Routine Before a Run

Take Care of Your Body

Strength Train

Run With Others

Eat Healthy

Running Lifestyle Habit – 8 Drink lots of Water

New to Running? Start Here…

What Are The Hip Flexors?

The Functions Of the Hip Flexors

Causes of Hip Issues

Ramifications of Tightness

How To Test Your Hip Flexor Flexibility

Results

Top 7 Hip Stretches For Runners

Hip Stretch for Runner – 1. Pigeon

Hip Stretch for Runner – 2. Lunge Hip Flexor Stretch

Hip Stretch for Runner – 3. Happy Baby

Hip Stretch for Runner – 4. Butterfly

Hip Stretch for Runner – 5. Extended Wide Squat

Hip Stretch for Runner – 6. Frog Hip Stretch

Hip Stretch for Runner – 7. Standing Wide-Legged Split

New to Running? Start Here…

Top 7 Hip Stretches For Runners – The Conclusion

The Statistics

how to Protect Yourself From Dogs While Running

Know your Route

Read their Body Language

In Case You are Chased…

Stop in Your Tracks

No Eye Contact

Use the Right Commands

If You Got Attacked – How To Handle it The Right Way

Try a Dog Repellent Spray For Runners

Give it Something to Chew On

Do Not Pull Away – Fight Back

Roll into a ball

Post Bites Measures

Report It

Runner’s Knee Explained

Runners Knee Symptoms

Runners Knee – The Injury Process

Runners Knee Causes

How to Treat Runner’s Knee

Stop Running

Ice your Knee

Compress The Knee

Elevate your Knee

Take Anti-inflammatory Pills

See a Doctor

Severe Runners Knee Cases

How to Get Back Running after Runner’s Knee

Restart Slowly

Fix the Root-Cause

Circuit Training For Runners – The 30-Minute Indoor Workout

The Warm-Up

Exercise one: Jog in Place

Exercise Two: High Knee Sprints

Exercise Three: High Lunges

Exercise Four: Burpees

Exercise Five: Squat Jumps

Exercise Six: Butt Kicks

Exercise Seven: Ski Abs

Circuit Training For Runners – The Conclusion

Find Your Big Why

Eat More Vegetables

3. Eat Protein At Every Meal

Plan Your Foods

Eat More Fiber

Cut the Bad Carbs

Eat Low GI Foods

Don’t Fear Fats

Consume Water-Rich Foods

Keep a Food Journal

Take Pictures of Your Food

Eat Five Times a Day

Try Intermittent Fasting

Fill Your Plate with Veggies First