Cross Training For Runners

Looking for a challenging running race? Take your pick from some of the mountain races shared below. These should be on the wish list of any serious endurance runner. They’re definitely on my list.

So far, Mountain racing is the ideal way to test your mettle in the world of endurance and long-distance racing.

Taking place on of the world’s toughest and most challenging terrains, these races are the pinnacle of fitness tests and the best way to push your physical and mental resolve to the breaking point.

Without further ado, here is a list of five of the toughest mountain races in the U.S.

By the way, please feel free to add your dream races in comments section below. I’d love to hear from you.

Breck Crest

Organized by the team at Maverick Sports, the Breck Crest is a running event that features a variety of races of different lengths: a 10K, a 13.3-mile half marathon, and a 23-mile beast mountain marathon course (called a marathon thanks to the challenging terrain).

Breck Crest takes place in the heart of the pristine Ten Mile Range in the Rocky Mountains above Breckenridge, Colorado. The racecourse traverses over the magnificent high alpine terrain, and it’s full of breathtaking mountain views, alpine lakes, and wildflowers.

Fees: The 10K costs $40; the Half, $65; and the Marathon, $80.

The Official Website – http://www.mavsports.com/breck-crest/

Mid Mountain Marathon

Presented by ZB Sports, Mountain Trails Foundation, and Snyderville Basin Recreation, the Mid Mountain is a 26,2-mile trail running event that kicks off at Deer Valley Resort, traverses Park City Mountain Resort and the colony before descending and finishing in the Canyons base area.

The single-track racecourse begins at about 8,000 ft of elevation, peaks at about 8,400 ft, taking runners through pristine forests and the stunning views of Park City and The Canyons.

The downside is that organizers limit the number of participants to 400, so make sure to register as early as you can to snatch a spot.

Fees: 70$ to 90$.

Official Website – http://mountaintrails.org/event-race-mtf/mid-mountain-marathon/

Barr Trail Mountain Race (BTMR)

Organized by Team Colorado, a nonprofit organization of elite trail runners, BTMR is a 12.6-mile competitive mountain trail running event held in July at the Manitou Springs Cog Railway Train Depot, Colorado.

Runners start the race in Manitou Springs at about 6,570 ft and climb up Pikes Peaks iconic Barr Trail to Barr Camp (10,200 ft) before racing back and finishing off with a fast trip back to the starting line.

Fees: $55 to $80

Official Website – https://barrtrailmountainrace.com/

Loon Mountain Race, Lincoln, N.H.

Presented by Acidotic Racing in Lincoln, New Hampshire, this race is one of the most competitive hill climb races in the U.S.

Loon Peak race will force competitors to run roughly 5,5 miles with 2,200 ft of vertical gain. The racecourse averages about 15 percent grade with some sections of more than 40 percent.

The last mile of the race is a straight up the infamous Upper Walking Boss, roughly one kilometer on a rock and grass-covered slope with angles exceeding 40 percent grade, providing one of the hardest and most challenging finishes in the fast-growing sport of mountain running.

Fees: $50

Official Website – loonmountainrace.com

Conclusion

There you have it. Those are my favorite mountain races. Hopefully, you can tick it one by one. Just remember to get in shape.

Featured image credit – https://mountaintrails.org/event-race-mtf/mid-mountain-marathon/

**This is a Sponsored Guest Post by my friend Alina Boskar **

Studies have shown that most students tend to be more active and do exercise more in high school but once they transition to higher education, they develop sedentary habits. This is due to a large number of assignments. And often students simply do not have enough time to combine self-development, sports and study, although not everyone suffers from such problems, some students actively use thesis helper online, thereby simplifying their study period.

Unfortunately, such statistics are widespread, while many freshmen are deluded that it is possible to successfully combine study, sports, household chores and often also work. So it is not uncommon for students to start looking for dissertations and term papers for sale due to an acute lack of time and unexpectedly difficult tasks. However paradoxical it may seem, allowing at least the necessary minimum time for physical exercises, you will notice that you begin to get more done and remember things better, thereby more than offsetting the time spent.

Many studies have been done on the effect of physical exercise on the brain and most of them have concluded that being physically active helps improve brain performance. Specifically, running has several health benefits to a student and if they make it a habit to run daily, their performance in college will also improve.

Student’s mental health improves

Running helps improve brain health and expel tension and stress that can affect the brain’s functionality. All of this works due to the increased release of norepinephrine that assists the brain to respond more positively to stress. 

The brain processes everything an individual sees, hears, perceives, or feels. The rate at which the brain processes and interprets these circumstances is highly dependent on its health status. If the brain is stressed, tired, or with less oxygen circulation, it will not function effectively. 

When a student creates time to run at least thirty minutes daily, their mind stays calmer and relaxed. All these processes combined help increase brain activity and the rate of processing information. The brain stays healthier and due to the right information processing, the student will perform better academically. 

Physical activity is directly related to academic performance because of the enormous health benefits a student gets. Students should therefore make it a habit to exercise daily, have a study routine and eat healthily. Unhealthy eating will affect positive outcomes from a student’s exercise habits and as described in students essays on eating disorders, it may lead to many health complications like obesity and heart diseases. If students want to avoid negative education effects and perform well, they should combine healthy eating with exercise.

The student’s physical body stays healthy

Sedentary habits can adversely affect the nature and health status of the body. When the body is not healthy, a lot of negative feelings will accompany the student. They might excessively gain weight, feel fatigued all the time, become lazy and spend more time in bed. Eventually, their academic performance will be negative because they will spend less time studying, fail to attend lessons, or do assignments. 

Running is a physical exercise that works wonders in the body. The student will burn more fat and keep their weight in check. They will build their muscles, become stronger and physically active. Due to activity, the student will spend more time studying, stay refreshed and enjoy going for lessons. Their performance in college will improve. 

Students stay organized

Getting time to go out and run requires a student who is organized. Mostly, their running time will be early in the morning before breakfast, morning study, or lessons. To achieve this goal, a student will have to plan and create schedules on when to go for exercise, study, attend lessons, and do other activities.

The student will learn to plan their time and create time when they have extra activities to do in college. Because their mental health, physical and cardio health will keep improving, they will stay active and achieve more. The student will stay organized and the fruits they will reap are the best grades in college. And if they still face difficulty in managing their work assignments, they can use health essay examples on Samplius for reference. A large database of free samples is the best thing they can use to champ their studies.

Students boost their performance in learning 

Studies have shown that at least 50% of students do not engage in any exercise. Most of them think they cannot make it to run daily while others try once and abandon the habit because they felt tired, they are not used to or get challenges.

For the student who manages to continue with the habit, they soon realize it’s possible to achieve anyth ing when they make it a habit. Running also helps the brain perform better due to more oxygen supply and the physical body stays healthy.

Their body will stay relaxed, active and they will remain eager to do and achieve more in college. All these positive habits and outcomes help students to learn to study consistently and boost their performance in learning.

Conclusion 

Running has many benefits to a student in terms of social life and grades. Running in a group creates a way for lasting friendships with people who can support each other during study. Running helps promote life skills like being organized, respectful and disciplined. Their body and brain get higher oxygen flow which helps increase focus, memory, and concentration and keeps the brain part responsible for learning activities. Students’ self-esteem and cognitive ability improve and their performance in college improves.

Author’s Bio:

Alina Boskar works for a local newspaper where she writes current news articles, editorial and career and jobs related articles. Besides that, she works as a freelancer and helps students write their assignments, especially essays and thesis. Her free time is spent sketching cartoons, taking Zumba classes and reading history books.

** This is A Sponsored Post**

Running has a bunch of fantastic benefits, but thanks to the high-impact, and repetitive nature of the sport, it can also lead to some uncomfortable issues.

From leaky bladder to gassy stomach and diarrhea, these common running problems can not only compromise your workouts, but they’re also quite embarrassing

But, it doesn’t inherently mean that you have to suffer. Sometimes you only need to know the precaution.

In today’s post, I’ll take a look at some of the most embarrassing problems runners face as well as how to heal them or even prevent them altogether.

Sounds great?

Let’s lace up and dig in.

Runner’s Diarrhea

Also known as runner’s trots, runner’s diarrhea isn’t just humiliating but can also ruin your runs. Surveys show that roughly 30 to 50 percent of runners reported suffering from the urge to defecate during training.

The main causes may be dietary or caused by reduced blood flow to the digestive tract while running.

Dehydration, the jarring nature of running, and increased intake of air as you breathe hard can make symptoms worse. There’s a reason why it’s dubbed after runners.

How To Ease and Prevent Runner’s Diarrhea

To keep runner’s diarrhea at bay, try these tactics and see if they make a difference:

• Eat at least three hours before a run. The longer the time between your meals and your workouts, the better, as it gives your digestive system plenty of time to process the food.
• Avoid high-fiber foods (fruits, whole grains, legumes, and some veggies) as well as caffeine and artificial sweeteners before a run.Less spice will do you good.
• Dehydration increase GI issues risk and slows gastric emptying by a colossal rate. Here’s your full guide to proper hydration.
• Map out your long runs along routes where pit-stops or bathrooms are accessible. Remember to carry some extra toilet paperor wet wipes
• Consult a doctor about taking anti-diarrhea medicine. Ailments such as colitis, lactose intolerance, and irritable bowel syndrome are common culprits.

Leaky Bladder

Technically known as “exercise-induced urinary incontinence,” leaky bladder is pretty common.

Both men and women experience leaky bladder, but females are more prone due to multiples factors such as childbirth (as it weakens pelvic floor muscles). So it’s not surprising that surveys show that roughly 25 percent of women have experienced it during exercise.

When these muscles become weak, anything from a cough to the up-and-down motion of running can squeeze urine from the bladder

How To Ease & Prevent A Leaky Bladder

I’m no expert on bladder issues, but my research says you should try the following:

• Practice Kegel exercises. These strengthen the pelvic-wall floor muscles and are the recommended cure for most cases of incontinence.Use a tool such as kegel balls.
• Empty your bladder before you run. Stopping by the toilet makes a huge difference in controlling leaks.Make sure it is really empty; otherwise the remaining urine might leak out later due to vigorous movement.
• Consult your doctor if everything else fails. Severe cases may require medical intervention.

Passing Gas While Running

Log in enough miles, and you’ll definitely have to fart at one time or the other.

It may go unnoticed on a solo run, but it’s embarrassing if you’re running with a partner or in a group.

Research shows that athletes—beginners and elite—are more prone to intestinal gas than sedentary adults, affecting up to 50 percent of athletes.

The causes of gas are multi-faceted. But, all in all, air trapped in the digestive system is mostly to blame.

When we eat, we’re also swallowing air without even noticing it. This extra air gets trapped in our digestive tract, then, eventually, find its way out of the body either through flatulence or belching.

So what does running has to do with it?

High-impact exercise speeds up the digestive process, forcing the release of gases within the digestive tract.

Additional Resource – Here’s the full guide lower abdominal pain while running.

How To Ease & Prevent Running Flatulence

Some of the factors that contribute to running flatulence are similar to that of runner’s diarrhea, so you can implement some of the same advice to prevent it.

Here are more things to try.

• Limit high-fiber orcomplex sugary foods within three to four hours before exercise, including beans, bran, and some vegetables.
• Eat more slowly. Practicethe 30-40 munch before swallow. The faster you eat, the more air you’ll swallow.  . All of that air has to come out from you know where.
• Drink plenty of water. Dehydration compromises bowel movement and potentiates gas.
• Take digestive aids. These can help break down complex carbsin gassy foods.
• Feign ignorance and act like it never happened. This usually works for me.
• If symptoms worsen, consult your doctor to determine whether there’s a medical conditionor allergies, such as to gluten.

Chafing

Chafing, the skin-to-skin and/or skin-to-clothing rubbing that can result in a red, raw rash that can sting and even bleed.

When you combine friction and sweat, you set the stage for chafing, whether it’s rubbed thighs, bloody nipples, or irritation from your running shorts or sports bra.

Vulnerable spots include the underarms, nipples, inner thighs, and along the bra line.

Additional Resource – Prevent chafing when running

How To Ease And Prevent Chafing While Running

To help prevent chafing, do the following:

• Wear tight-fitting, synthetic underwear that wicks moisture away from the skin. Baggy clothing has excess fabric that can irritate.
• Get synthetic running shorts with “built-in” underwear. Also, choose spandex compression shorts over underwear.
• Apply a skin lubricantor baby powder on the feet, underarms, groin, or anywhere that blisters or chafing can develop.

Bloody Nipples

Don’t get alarmed if you see strips of blood trailing down the front of your shirt—especially following a long run.

While running, it’s inevitable that shirt fabric will rub against your nipples— organs made from delicate tissue. This, in turn, causes irritation, dryness, and even bleeding.

Bloody nipples are a common affliction that often plagues male runners. I got really scared the first time I experienced them; now, they’re not anything but a minor nuisance.

Additional Resource – Your Guide To Runners Nipples

How to Heal & Prevent Bloody nipples While Running

Bloody nipples are a specific case of chafing, so the same advice from before still applies. But to further protect yourself, take the following measures:

• Choose clothing made from synthetic materials — not cotton.
• Avoid loose-fitting shirts. Instead, go for compression shirts. Wear a tight inner layer (made from a synthetic material, like Dri-Fit, not cotton) before putting on your shirt.
• Stick a waterproof bandage over your nipples before exercise.
• Cover your chest with a non-sticky lubricant such as Body Glide or Vaseline to reduce friction.

Black Toenails

Black toenails are caused by the unceasing rubbing of one (or many) of the toes against the front of the shoe, causing a blood blister to form under the nail.

They’re commonly found in people whose running shoes don’t fit properly and those running long-distance events.

How to Heal & Prevent Black Toenails While Running

To prevent black toenails, do the following:

• Correct shoe size. That means wearing a pair that’s at least a half size bigger than your casual shoes.
• Trim your toenails more oftenbut not too short as you gonna prone to ingrown.
• Put on synthetic wicking socks instead of standard cotton ones. This helps keep your feet moisture-free while running.
• Leave a black toenail alone, as it’ll heal on its own unless it turnssmelly, painful, or reddish. That means an infection is going on. Consult your doctor.

Excessive Sweating

Are you embarrassed by your running sweat? You shouldn’t be.

Sweat is your best friend as it’s your body’s natural means of regulating your core temperature.

 The more you run, the more your body heats up, and the more you sweat. Without it, you’d overheat, and that’s a recipe for disaster.

That’s not the whole story. Once your body gets used to running, you’ll be sweating more than you used to.

As you get fitter, your body becomes much more efficient at regulating core temperature through sweating. It’s the reason well-trained athletes sweat more than occasional exercisers.

However, over sweating can be problematic. What’s known as hyperhidrosis occurs when your body’s normal cooling mechanisms malfunction.

People afflicted with this condition appear to have overactive sweat glands and may experience excessive sweating, especially on the armpits, feet, and hands.

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

How To Treat And Prevent Over sweating While Running

To manage your sweating, do the following:

• Wear clothing that “wicks” moisture away from your body to the surface, keeping you dry and comfortable.
• Use antiperspirants containing aluminum chloride.
• Not a fan of deodorant? Try a sweat pad.
• Stay well-hydrated. Drink plenty of water both before and after your runs. Drink on the go for runs lasting over an hour.
• Accept the fact that you’re a runner, and runners sweat. That’s the price for getting—and staying—fit.
• Consult your doctor if the problem worsens or persists, as it may indicate an underlying issue or illness.

Additional Resource – Can You Run With An Abdominal Strain?

Conclusion

That’s it. This is my list of the top six embarrassing running issues that I think are the most common in the running world.

Now it’s your turn. What are some of the most embarrassing moments you faced as a runner, and how did you handle it (them)?

I’d love to hear from you in the comments section.

In the meantime, thank you for dropping by.

Keep Running Strong.

Are you ready to lace up your running shoes and conquer those three miles a day? Well, you’re in luck because this is the perfect place to kickstart your journey.

Let me tell you, committing to a daily three-miler is like giving your fitness and health a VIP pass to greatness. It’s a game-changer that can transform your entire well-being.

But, I won’t sugarcoat it – there are a few important factors you need to consider to make the most out of this habit.

Now, don’t you worry if you’re a beginner runner or if your goal is to shed some extra pounds. I’ve got your back! Even if the thought of running a single mile leaves you breathless, running three miles, which equals 4.83 kilometers, may feel like an impossible feat. But fear not, my friend. I’m here to guide you every step of the way.

In this article, I’ll take you on a journey, breaking it down step by step, to help you master the art of running three miles a day. I’ll answer burning questions such as how long it takes to run those three miles, whether you can expect weight loss benefits from your daily runs, and who might need to reconsider running every single day. Oh, and of course, we’ll touch on the importance of consulting a doctor and how to get started on this running journey.

Sounds like the perfect roadmap, doesn’t it? Let’s get started.

Will You Lose Weight Running Three Miles A day?

If shedding those stubborn pounds is your ultimate goal, then running can be your secret weapon in the battle against weight gain. It’s no surprise that countless individuals have found success in their weight loss journeys by incorporating running into their lives. And guess what? You’re about to join their ranks by establishing a powerful daily habit: running three miles.

But here’s the deal: running alone won’t magically melt away the pounds. It’s a two-pronged approach that requires you to pay attention to your diet as well. Let’s face it, you can’t outpace a poor eating regimen, no matter how fast those feet of yours can carry you.

Now, let’s talk numbers. How many calories can you expect to torch during your three-mile adventure? Well, it depends on various factors like your fitness level, weight, and training intensity.

On average, research suggests that you’ll burn approximately 100 calories per mile. Crunch the numbers, and that adds up to a satisfying 280 to 400 calories torched during your three-mile escapade. Not too shabby, right?

But here’s a fascinating twist: the afterburn effect. The harder you push your body during those three miles, the more calories you’ll continue to burn even after you’ve kicked off your running shoes and settled down on the couch. It’s like your body becomes a calorie-burning furnace, working tirelessly to keep that metabolic fire roaring.

Here’s the full guide to how many calories do you burn running a mile.

Who Shouldn’t Run Three Miles every day?

You’re standing at the foot of a towering mountain, ready to embark on an epic climb. But here’s the catch—you’ve never hiked a hill in your life. Would you dare to take on the challenge of scaling that mountain without first building a foundation of strength and endurance? I hope not!

The same principle applies to running. If you’ve never laced up your sneakers for a jog around the block, it’s crucial to approach your running journey with caution. Starting off with the ambitious goal of running three miles every day might seem enticing, but trust me, it’s a recipe for disaster if you’re not careful.

You see, running is a high-impact activity that places significant stress on your body, especially if you’re a beginner. Without a solid base of fitness and strength, diving headfirst into a three-mile daily running routine can do more harm than good. Your body needs time to adapt, build endurance, and develop the resilience required for such rigorous activity.

But fear not! Every journey begins with a single step, and your running journey is no different.

Start by gradually introducing your body to the joy of running. Begin with shorter distances, allowing your body to acclimate to the demands of this new activity. As you build a foundation of strength, gradually increase your mileage over time. This progressive approach not only reduces the risk of injuries but also enhances your overall performance and enjoyment of running.

Want more challenge? Check my guide to running 5 miles a day.

How Long Does It Take To Run 3 Miles?

Imagine yourself on a picturesque running path, surrounded by nature’s beauty, as you embark on your three-mile journey. With each step, you can feel your heart pumping, your muscles engaging, and a sense of exhilaration building within you.

But the question lingers: how much time will it take to conquer those three miles?

Well, the answer isn’t set in stone. Age, physical fitness, running surface, weather conditions—the list of factors influencing your pace is endless. Just like a unique fingerprint, your running speed is a reflection of your individuality.

Now, let’s talk about the speed demons—the elite runners who seemingly defy the laws of physics. These extraordinary athletes can conquer three miles in less than 15 minutes, leaving us mere mortals in awe of their blazing speed. However, for the majority of us recreational runners, such lightning-fast times may remain beyond our reach.

But fear not! As a recreational runner, you can set a realistic target pace that suits your abilities and goals. On average, it takes about 30 to 45 minutes to complete a three-mile run. Picture yourself maintaining a steady rhythm, clocking in at a 12-minute mile pace. In just 36 minutes, you’ll have triumphantly covered the entire distance.

It’s important to note that everyone’s journey is unique. Some may find themselves needing a little more time, especially if they’re just starting their running adventure. And that’s perfectly okay! In fact, I recommend a walk/run pattern for those taking their first steps into the world of running. Embrace a gentle cadence of alternating between walking and running, gradually building your stamina and endurance with each outing. (How far did I run guide)

Here are average 3-mile running times based on speed:

• 5:00 per mile – 15 minutes to run three miles.
• 6:00 per mile – 18 minutes to run three miles.
• 7:00 per mile – 21 minutes to run three miles.
• 8:00 per mile – 24 minutes to run three miles.
• 9:00 per mile – 27 minutes to run three miles.
• 10:00 per mile – 30 minutes to run three miles.
• 11:00 per mile – 33 minutes to run three miles.
• 12:00 per mile – 36 minutes to run three miles.
• 13:00 per mile – 39 minutes to run three miles.
• 14:00 per mile – 42 minutes to run three miles.
• 15:00 per mile – 45 minutes to run three miles.

Additional resource – How long does it take to walk a mile

Consult your Doctor

Running, like any physical activity, can be a transformative experience for your body and mind. It strengthens your cardiovascular system, boosts your endurance, and even uplifts your mood. However, it’s essential to acknowledge that with great rewards come certain risks—just like a daring expedition into the unknown.

To safeguard your well-being and minimize any potential injury, consult a trusted healthcare professional. I’d recommend a doctor who knows the ins and outs of your unique medical history. Getting their seal of approval before embarking on your running journey is a measure that pays off in the long run.

Now, let’s delve into some specific scenarios where consulting your doctor becomes even more crucial. If you’re over 50 years old and haven’t engaged in regular physical activity, have a conversation with your healthcare provider. They can provide valuable insights into how to navigate the world of running while prioritizing your safety and well-being.

Furthermore, if you have a chronic condition like diabetes with oral medication, osteoarthritis, or systemic inflammation, the risks associated with running may require careful consideration. Your doctor, armed with their knowledge of your medical history, can assess the potential impact of running on your condition and provide tailored advice to ensure your health remains a top priority.

Lastly, if you find yourself carrying excess weight and feel a bit out of shape, it’s crucial to approach your running journey with caution. Your doctor can help you evaluate the best course of action, taking into account your current physical condition and devising a plan that gradually introduces running while minimizing the risk of injury or strain.

Additional resource – How To Run An 8-Minute Mile?

How To Start Running 3 Miles A Day

As you embark on this running endeavor, it’s crucial to heed the wise words of the fable’s tortoise: slow and steady wins the race. Yes, even for a seemingly short distance like three miles, patience and a long-term plan will prove to be your faithful companions on this exhilarating journey.

Now, picture yourself conquering those initial three miles with gusto, your enthusiasm propelling you forward. But beware, for if you push your body beyond its current capabilities, you may find yourself facing the wrath of the mighty sore legs, ankles, and knees the very next day. Ouch!

To prevent this unpleasant aftermath and ensure your running experience is a delightful one, it’s crucial to embrace a gradual approach. Allow your body to adapt and strengthen at its own pace, much like a delicate flower blossoming in the warm embrace of sunlight. By starting with shorter distances and gradually increasing your mileage over time, you’ll give your muscles, joints, and connective tissues the opportunity to adjust and become stronger.

Studies and research papers abound, revealing the benefits of a gradual training approach. They emphasize the importance of avoiding sudden spikes in training intensity, which can lead to overuse injuries and setbacks. Instead, by following a well-structured plan that gradually builds your endurance, you’ll pave the way for long-term success and minimize the risk of those pesky aches and pains.

Run At The Same Time Every Day

The best way to make your new running habit last is to do it at the same time every day.

And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.

Running at at the same time every day helps reinforce the behavior, making it easier to turn into a habit.

Monitor Your Training

Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. Sport watch can also be useful.

Additional Resource – Here’s how to start running two miles a day.

Listen To Your Body

As you log in your three-miler every day, pay attention to the gentle murmurs of your body’s wisdom. If all feels well and your body dances with delight, then by all means, keep forging ahead on this exhilarating path of fitness. Feel the rhythm of your heartbeat, the synchrony of your breath, and let them guide you towards newfound strength and resilience.

Yet, be ever mindful of the signs that your body may be sending, urging you to take a step back and embrace a moment of rest. These signals are not to be ignored. They are the red flags waving in the wind, beckoning you to pause and recalibrate.

What are these telltale signs, you ask? Let’s delve into the wisdom of studies and research papers, shedding light on the importance of self-care and attentive observation. Elevated heart rate, insomnia, persistent aches and pains, nagging injuries, unwanted weight loss, a diminished appetite, feelings of agitation or edginess, chronic dehydration, and lackluster athletic performance are among the beacons that should catch your attention.

Should you encounter these signals persistently lingering within your being, do not hesitate to consult your trusted physician. They hold the key to unraveling the mysteries that may lie beneath, ensuring your well-being remains a top priority.

Additional resource – How to combine keto and running

Practice Good Running Habits

To ensure a smooth and enjoyable running experience, let us delve into the depths of knowledge bestowed upon us by studies and research papers. These nuggets of wisdom will guide us towards building a better running practice, one step at a time.

First and foremost, let us talk about the foundation of our running escapades—the shoes that carry us forward. It is of utmost importance to equip ourselves with the right shoes, tailored to our unique running gait and style. Fear not, for the knowledgeable souls at your nearest running specialty store hold the keys to unlocking the perfect match for your needs. Allow them to analyze your stride, your form, and guide you towards the shoes that will propel you with comfort and support.

Now, let us tread upon the ground with gentleness, mindful of the surfaces beneath our feet. As you navigate the vast realm of running terrains, remember this simple truth: soft surfaces are kinder to our bodies than unforgiving asphalt or concrete. Seek solace in the embrace of nature’s gifts, be it the gentle earth beneath your feet, the rustic trails that wind through wooded sanctuaries, or the inviting grassy meadows that beckon your soles. By choosing softer surfaces, you grant your body respite and reduce the strain on your precious joints and muscles.

Running 3 Miles A day – The Conclusion

If you’re a complete beginner, running 3 miles a day will be really challenging.

But as training progresses forward, you’ll, sooner than later, start to notice improvements.  The key is to be patient as you gradually pick intensity up. The rest is just detail. Really.

Looking to learn more about how many steps in one mile walking or running? You’re in the right place.

Many variables influence step count, such as whether you’re running or walking, how tall you are, and even your sex—and that’s where things get complicated.

In this article, I’ll explain how each factor influences step count. I’ve also included plenty of tables (from reliable sources) that give step count estimates for different running/walking speeds, heights, gender, and so much more.

Sounds great?

Let’s lace up and dig in.

How Many Steps in a Mile Walking?

There are between 1800 to 2500 steps in the one-mile walk. (Learn more about how many miles in 10000 steps here)

Why the wide range? The reason boils down to a few variables such as walking speed, height, and sex—all of which influence your walking step length.

How Many Steps In Mile Running?

The previous figure decreases to around 1,400 to 1,700 steps per mile when running thanks to the increase in stride length.

Running one mile takes roughly 1400 to 1800 steps. We’re taking fewer steps due to the increase in stride length.

For example, if you’re 5’6” tall, running a 9:00-mile, you’ll take roughly 1480 steps in a mile running.

Let’s Discuss the factors that impact step count.

Note – Here’s how long does it take to run a mile.

Stride Length

The number of steps per mile varies from runner to runner and hinges mainly on your stride length.

The average person has a stride length of roughly 2.1 to 2.5 feet.  That means that it takes about 2,000 steps to walk one mile and over 10,000 steps to cover five miles.

The longer your stride, the fewer steps you need to cover a mile.

That makes sense, right.

Once you have a rough figure of how many steps are average for a mile, you can start to plan and see how far you need to walk or run to reach the highly recommended 10,000 steps per day on a pedometer.

Additional source – Here’s the full guide to running stride length.

The Average Stride Length

Stride length refers to the distance from the heel print of your foot to the heel print of the other.  Stride length varies hinging on pace—running or walking—surface—whether you’re cross streets or on hills or hard trails.

Stride length can be measured based on height, and a lot of fitness devices do.

The average stride length is 2.5 feet—or 0.76 meters—for men and roughly 2.2 feet—or 0.67 meters for women.

Taller people tend to have bigger strides, thus, take fewer steps to cover a given distance. That’s one of the reasons elite sprinters are often so tall.

Determining Your Step Count

Once you determine your stride length, use the following formula to determine your step count:

5,280/stride length in feet (or 63,360/stride length in inches).

Some fitness gadgets ask that you input your stride length during setup in order to measure distance based on step count.

Additional resource – How To Run An 8-Minute Mile?

Sex

Sex, as in your birth-assigned gender, also affects your step count.

This often affects gait between men and women, which causes changes to step length.

Typically, men stride out further.

So for the average person:

• One mile = 1,900 to 2,400 walking steps
• One kilometer = 1,150 to 1500 walking steps
• Ten thousand steps with average stride length = four to five miles

Additional resource – Average time to walk a mile

How Many Steps In A Mile Running – Based on Height

Here’s a table of the average number of steps per mile running, according to data analyzed by an  ASCM Health and Fitness Journal.

Steps In One Mile Running

The same study from before has also shared the following norms.

Step Count Norms For Men

Step Count Norms for Women

Steps Per Mile Table

Once you figure you your average step length, input in this table to figure out the number of steps in a mile walking or running.

Source: 10000 Steps – The Walking Site

Additional links:

• How to perform running strides
• How long does it take to walk five miles
• How to improve mile speed

Steps in One Mile Walking Vs. Running – The Conclusion

There you have it! If you’re looking to answers for how many steps in one mile walking or running, then today’s post has you covered. The rest is just details.

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

In the meantime, thank you for dropping by.

David D.

Looking for meal ideas on what to eat after a run at night? Then you’ve come to the right place.

Figuring out what to eat after an evening run can be tricky. This is especially the case if you’re trying to eat healthy or lose weight.

Here’s the truth, though:  Eating after night run can actually help you improve your performance and speed up recovery.

How come? That’s where today’s post comes in handy.

I’ll also briefly explain how to effectively refuel after a run, ensure proper recovery, and get ready for your next workout.

Sounds great?

Let’s get started.

The Importance of Post-Run Eating

Post-run eating is really important, and you should not avoid it even when you run late at night.

Long and hard runs have a lot to offer. They help you shed calories, lose weight, strengthen your muscles and joints, build endurance, improve cardiovascular health—I can go on and on.

However, logging the miles can take a toll on your body, especially fuel tanks.

When running, your body uses up glycogen stores to fuel activity. This causes the muscles to get partially drained of glycogen.

What’s more?

Some of the protein in the muscles also gets broken down and damaged during training, so it will need to be replaced and regenerated too.

By consuming the right foods soon after a run, you can help your body get this done faster.

Here’s the breakdown:

• Reduced muscle protein breakdown
• Restore glycogen
• Improve muscle protein synthesis
• And so much more.

Sounds great, right?

Now let’s get to when/what to eat following your evening runs.

When To Eat After a Night Run

The countdown starts the moment your cool-down ends. Aim to eat something within 30- to 45-minute post-run, especially an intense or long one.

Keep in mind that you don’t have to have a big meal.

A snack can do the trick as long as it’s rich in carbs and protein. Feel free to have the bigger meal in a few hours (but not too close to bedtime).

What to Eat After a Run at Night?

Timing is just one piece of the puzzle.

The content of your meal (or snack) is actually as important as when to eat it.

Aim for a healthy mix of carbs and protein. Carbs are key for refueling energy reserves, and protein helps rebuild your muscles.

More specifically, your meal should contain a 3:1 carbs to protein ratio.

Just make sure to choose the right carbs. Complex carbs are the best and the ones that should be eaten not only after an evening workout but throughout the day.

These take longer to digest (thus providing a steady source of fuel), contain a lot of fiber, and helps improving metabolism and the immune system.

What’s more?

Complex carbs also have magnesium, which can help soothe anxiety; therefore, eating them at night may help improve your sleep.

Healthy sources of complex carbohydrate include:

• Brown rice
• Whole-grain pasta
• Sweat potato
• Whole-wheat bread
• Lentils, beans, and peas
• Fruit
• Vegetables

Additional resource – Running with diabetes

What Not To Eat After Running At Night

What you should avoid instead when it comes to carbohydrates is the simple ones.

These provide a quick source of fuel because they’re absorbed by the body rapidly. That’s why they might force your blood sugar levels to rise, causing hunger pangs and other issues.

Simple or refined carbs are found in all types of processed foods. These are typically low in fiber and quickly digested for short-term energy.

Simple carbs are found in

• White pasta
• Pastry flour items such as bread, cakes, cookies, and rolls.
• Soft drinks
• Sugar and sweets
• Alcohol

Additional resource – How to run at night

What to Eat After a Run at Night? – Conclusion

Refueling your body after a run is key, but it’s also not rocket science. As long as you eat healthy after a a run at night, then you are okay.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. 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 dropping by.

Keep training strong.

David D.

One of the main reasons we love running is that it gets us outside, breathing the fresh air and enjoying the outdoors.

But as it’s the case for most people in the developed world, the air is filled with pollution, making outdoor exercise harder than it should be.

This is especially the case if you already have chronic conditions such as diabetes, asthma, lung, or heart diseases.

Would you like to learn more about how to stay safe and healthy while running outdoor?

Then keep on reading.

In this article, I’ll be sharing a few guidelines and measures to help you reduce the danger of air pollution while running.

Sounds great?

Let’s get started.

Running In Urban Areas

Stats from the United Nations report that roughly half of the population around the world live in urban centers; the number goes up to 78 percent in the developed world.

This means that a lot of runners live in cities—and a high percentage of them are susceptible to the dire effects of poor air quality.

How Much?

The amount of polluted air hitting your lungs while logging the miles vary on many factors. These include location, season, weather, and time of the day.

Outdoor air pollution takes many forms and comes from various sources, such as :

• Motor vehicle traffic
• Wind-blown dust
• wood-burning fireplaces
• Construction
• Agricultural operations, such as clearing land and raising animals
• Power plants
• Industrial facilities
• oil refineries
• factories
• wildfires
• Dry bushes.

When running in a polluted environment, your lungs take in all the air polluted air, then transfer it onto your blood and cells. The moment the “polluted blood” reaches your heart, it gets pumped to the rest of your body, setting the stage for all sorts of health problems.

Let’s look at the impact of this on your body.

The Impact of Pollutants on Your Body

Research has found an undeniable link between breathing carbon-monoxide-rich air and a higher risk for a plethora of health conditions, such as

• Exacerbating Asthma and any allergic reactions
• Inflamed lungs
• Increase heart attack risk
• Cancer
• Obstructive pulmonary disease.
• Stroke

Air pollution is especially problematic for people with medical conditions.

For example, diesel exhaust can trigger an asthma attack. Other pollutants, such as smog, can be detrimental to the cardiovascular system and can even lead to cancer.

Additional resource – Vitamin D for runners

Is It The Same For Running in Polluted Environments?

If you have never felt the effects of car traffic when running, then you are either super lucky or haven’t paid attention. These pollutant effects include runny nose, coughing fits, headaches, irritation to the throat and eyes—to name a few.

Most research has shown that people who regularly exercise in areas or on days with high pollution levels are more prone to health conditions than the general population.

That’s not the whole story.

Research has reported for years that air pollution can kink athletic performance and even put your health at risk. Experienced intense fatigue instead of fresh after a workout? That’s one of the early signs.

Air pollution can directly affect your performance. Research that looked into the impact of air pollution on marathon performance found that every increase of 10 mg per cubic meter of PM10 air pollution can lower marathon performance by up to 1.4 percent.

Another review published in the November Issue of Sports Medicine has also suggested that working out in polluted air may undo some of the positive gains of exercise.

And it’s not just your performance; your health is also at risk.

Research out of the European Heart Journal examined roughly one million active adults to study the effects of air pollution and exercise in active subjects.

The researchers specifically checked for the risk for cardiovascular disease.

In the end, they reported that excessive exposure to high levels of pollution while exercise can drastically (and negatively) impact cardiovascular health.

There’s actually a physiological reason why runners are at higher risk for health conditions than sedentary individuals.

Additional resource – Your guide to runners cough

Why Are Runners At More Risk?

When running, you’re inhaling more air than you do when you’re at rest. You’re also breathing the air deeply into your lungs in order to deliver more oxygen to your working muscles.

Research has shown that running for three hours at an easy pace (or 70 percent of one’s VO2 Max),  you might inhale as much air as someone in a sedentary state over a period of two days. That’s quite a lot.

In fact, as a runner, you might be taking in as much as 20 times more air than a person at rest. 

And as you can tell, the more toxic air you breathe in, the more of those tiny pollution particles that get into your body, too.

What’s more?

As a runner, you might typically breathe in most of the air through your mouth, especially if you are pushing the pace. Breathing this way bypasses the natural filter of the nose.

All that being said, runners typically suffer from fewer chronic conditions than individuals who do not exercise and live in polluted cities.

At the end of the day, it’s better to be a runner living in an urban area than not to run at all.

How to Prevent

By now, you should be well aware of the negative effects that exercising in polluted areas has both on your performance and health.

But by no means should this dissuade you from pursuing your running goals.

Here are some of the measures to take in order to protect yourself from the polluted air and make the most out of your workouts.

Additional resource – running with asthma

Know The Conditions

Check the local air quality ratings and warnings before you head out.

Most major television news stations will share these ratings and warnings as a segment of the weather forecast.

You can also use an online tool to help you find information about your city’s pollution control agencies. Plenty of online resources provide information about air quality from reliable organizations, such as the Environmental Protection Agency.

In fact, if you simply type “air quality” and the name of your state, country, or city in google, you’ll be two clicks away from an official governmental agency that tracks and reports pollution levels in your area.

When the air quality index is over 150 (100 if you have any type of breathing issues), exercise indoor, or pay attention to any symptoms such as coughing, shortness of breathing, or throat irritation while logging the miles.

You should also pay attention to any temporary event that might put you at risks, such as wildfire, controlled burns, and chemical spills.

Additional resource – How to run in the city

Plan Your Route

One of the biggest air pollution factors that you have some control over is location.

Sure, hitting the trails away from sources of pollution is great, but it’s still possible to drastically lower your exposure to pollutants in urban regions as well.

Typically smoke particles are the highest within a quarter of a mile of main roads and industrial zones.

The good news is pollution levels dip drastically just a few hundred meters from a busy road, so choose local paths, or preferably trails, away from all the traffic.

For example, flat areas or hilltops tend to have lower levels of pollution in the surface air than lower-lying valleys.

Make it a rule to avoid congested roadways, especially if you often run alongside roadways where combustion compounds are the highest.

Have to run in the middle of the city? Plan a running route that keeps away at least 500 yards from large, stoplight-controlled intersections and major highways where congestion typically occurs.

Additional resource – Prevent Acid Reflux While running

Time Your Runs

When it comes to air quality, there are typically times of the day that are better or worse for your health, especially if thermal inversions are involved.

In general, pollution levels reach their peak around rush hour (typically midday), so you’re better off logging your miles early or late in the evening.

By running during rush hour, you achieve nothing but increase your exposure to polluted particles.

The season also matters

In the cold season, pollution is highest in the morning as it builds up overnight. But in the summer it is highest in the evening.

Run In Greener Spaces

Run in a park or a less-busy neighborhood with tree coverage, if possible.

Green spaces, especially when they have plenty of trees and vegetation, are ideal venues to log in the miles.

Plants, such as trees and other vegetation, absorb pollutant and release oxygen in the atmosphere, making green spaces, such as parks ideal for outdoor running.

Eat Antioxidants     

Diet also matters in your fight against pollution.

Adding plenty of antioxidant-rich foods into your diet can help your body get rid of toxic substances picked up from pollution.

Great sources of vitamins C & E foods such as green-leafy veggies and fruits contain lots of antioxidants and should be a part of your nutrition plan whether you’re exercise when the air quality is poor or not.

Yes, they’re that important.

Some of the healthiest choices include:

• Broccoli
• Bell peppers
• Tomatoes
• Berries
• Oranges
• Nuts
• Seeds

What’s more?

Remember to drink plenty of water, too. Water is a great diluter and detoxifier, too.

Use A Mask

If you can’t help but run in high pollution, wear a mask.

As I explained earlier, the harder and faster you run, the deeper you’ll breathe. This means you’ll take in drastically more toxic particles than some just out for a walk.

A good mask, such as an N-95 mask that has a one-way valve, will help filter some of the air you inhale but not the air you breathe out.

A proper N-95 mask can filter roughly 95 percent of particulate, or PM 2.5 matter, whereas an N-99 one may filter out up to 99 percent of the bad stuff.

Keep in mind that higher-end masks make breathing much more difficult, which can make running much more challenging.

Additional resource –  Running Safely when the sun is out

Train Indoor

When everything else fails, move your run indoors and give your lungs a break.

Keep in mind that often Indoor Air Quality (IAQ) can be worse than outdoor air quality. This mediocre air quality can take a toll on your health, even if you work out at a gym or at home.

For the highest air quality, exercise somewhere with a high-performance air purifier whenever possible.

Be More Careful

There are some runners who are more likely to experience a stronger reaction to air pollution and smoke.

Get the green light from your doctor if you have any of the following applies to you

• Have asthma or other respiratory illness
• Have lung disease or heart disease
• You are pregnant
• You‘re over 50

How to Run Safely in Polluted Areas – Conclusion

After reading this, you might be wondering if it’s worth running in low-quality air. I mean, exercise is meant to improve your health, not the other way around.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

If you’re reading this, you likely enjoy drinking alcohol, especially after a hard run.

And from the looks of it, why not. Alcohol is relaxing, calming, and a lot of fun.

Here the thing though.

Whether you run to stay fit or train for a race, it’s key to understand the impact that alcohol has on your performance, fitness, and overall health.

So, where does one draw the line?

Fret no more.

In today’s article, I’ll delve a little deeper into the effects of alcohol on running performance and recovery.

Sounds great?

Let’s get started.

What is Alcohol?

Whether you choose to have a beer, a glass of wine, or a shot of your favorite spirit—all of which contain alcohol, thus, have an effect on your body.

But first things first, let’s explain what alcohol actually is.

When people talk about alcohol, they usually refer to the substance found in beer, wine, and spirits.

More specifically, alcoholic drinks contain ethanol, which is a type of chemical substance produced by the fermentation of fruits, grains, and other sources of sugar.

The Production Process

To make alcohol, grains, vegetables, or fruits are put through a process called fermentation.

During this, bacteria or yeast react to the sugars in food, which, in turn, releases ethanol and carbon dioxide. This is why the longer the fermentation, the stronger the booze.

Stronger booze undergoes a process known as distillation, in which a portion of the water is pulled out, leaving a more potent concentration of alcohol and flavor with better aftermath.

The drink alcohol punch depends on how long it is left to ferment.

For example, vodka is produced from the sugar in potatoes, and wine is made from the sugar in grapes.

The Impact Of Alcohol

Alcohol is one of the most popular psychoactive substances in the world. It can influence both your physical and mental state.

When you drink alcohol, your liver will do most of the legwork to break down the booze into acidic acid.

Once the alcohol reaches your bloodstream through your stomach, it will find its way to virtually every organ in your body, especially your brain.

In there, alcohol impairs activity between your nerve cells and your brain’s pleasure pathways. This often will make you feel more relaxed, but it impacts consciousness, reduces inhibitions, compromises judgment.

I can go on and on, but if you have ever had more alcohol than you should, then you know what I’m talking about.

What’s more?

Keep in mind that alcohol has a varying effect on different people.

Your blood alcohol content, BAC, depends on your gender, size, and age.

Other variables that impact how booze affects our body include

• Emotional state
• Personality type
• Past experience and history with alcohol
• Diet habits and stomach content
• Present mood
• Environment
• Stress level
• And so much more

Is Alcohol A Drug

While it might not be the first thing to cross your mind, alcohol is actually a drug in the shape of a liquid. That’s why there is a term alcohol abuse, just drug abuse.

In essence, booze is a psychoactive, mind-altering substance that impacts the way we feel, think, and behave.

While drinking alcohol may make you feel relaxed, the stuff is actually a depressant drug that slows down—or depresses—several parts of your brain as well as your central nervous system.

This, in turn, hinders the delivery of messages traveling between your brain and body, which, impacts the way you think, feel, and behave—Engaging in running, operating machinery, or anything that requires motor functions is never a good idea under the influence.

How Much Alcohol In Your Drink

Not all alcoholic drinks are made equal—some are actually stronger—as in having a high concentration of alcohol—than others. Keep in mind that the virgin not always the loser when it comes to alcohol.

Different types of alcoholic drinks have various amounts of alcohol content.

As a matter of fact, the volume of the fluid in your can, glass, or bottle doesn’t inherently match the amount of alcohol in a specific drink.

For example, fermented drinks, such as beer and wine, may pack in from 2 percent to 20 percent alcohol. However, liquor, or distilled drinks, contain from 30 to 60 percent or more alcohol.

Here’s the general breakdown of alcohol content in common drinks

• Beer – 2 to 6% alcohol
• Cider – 4 to 8% alcohol
• Unfortified Wine – 10 to 16% alcohol
• Fortified wine — 15 to 25% alcohol
• Liqueurs – 15% alcohol
• Rum – 40% alcohol or more
• Brandy – 40% alcohol or more
• Tequila – 40 to 50 % alcohol or more
• Gin – 40 to 50 % alcohol
• Whiskey – 40 to 50 % alcohol
• Vodka – 40 to 50 % alcohol

The Good Side of Alcohol

As you can already tell, alcohol is not all bad—especially when consumed  in moderation.

If you’re a light drinker and you take care of yourself, chances are you can keep on drinking alcohol as long as you do it responsibly—this means keeping your intake moderate.

But what moderate actually means?

According to the Mayo Clinic, moderate intake is anywhere up to two drinks for men and one drink for women.

In the US, the standard one drink packs in roughly 14 grams of pure alcohol, which can be found in

• 12 ounces of beer (355 milliliters)
• Five ounces of wine(148 milliliters)
• 5 ounces of distilled spirits. (44 milliliters)

Plenty of research has reported that keeping your alcohol intake moderate may offer health benefits.

For example, the American Heart Associating (AHA) reported that drinking a 5-ounce glass of wine every day may positively impact good (HDL) cholesterol levels.

1. Dehydration

One of the most detrimental effects of alcohol on exercise capacity comes down to dehydration.

Technically, alcohol is a diuretic.

This means the more alcohol you have, the more water is being released from your body through urination, which can lead to dehydration.

In fact, you can lose up to 3 percent of body weight in fluids within three to four hours of alcohol intake, which can be really problematic in the hot season.

Your kidneys are in charge of much water is allowed to stay in your body.

When these water levels exceed a specific amount, your kidneys begin eliminating the excess. This process is initiated by the brain through the release of Vasopressin, a hormone that signals the kidneys to stop dumping.

Therefore, your muscles will be receiving less oxygen and nutrients, so they’re going to get tired much faster.

What’s more?

When you’re in a dehydrated state, you’re prone to muscle cramps, strain, fatigue, and other issues.

2. Alcohol and Brain Function

One of the most dangerous side effects of excessive alcohol on your brain and nervous system function.

Liquor impairs your balance, motor skills, hand-eye coordination, and reaction time, decision making, which, in turn, compromises performance and increases injury risk.

What’s more?

Excessive drinking also increases your risk for accidental injury. A simple trip and fall may injure you so badly that you’ll have to stop training for days, even weeks, at a time.

3. Alcohol and Running Recovery

The main reason to avoid drinking too much alcohol boils down to its impact on your recovery

For starters, drinking in the evening, especially to excess, can negatively impact sleep. Proper sleep speeds up recovery, thus, essential to optimal athletic performance.

But since booze compromises sleep, your recovery will be slowed down.

More specifically, alcohol may affect your rapid eye movement sleep REM, which is the phase of sleep where most recovery happens.

During this stage, your immune system gets recharged so that could assist in muscle synthesis.

Secondly, long-term alcohol use may rob your body of the human growth hormone HGH, which is a chemical that plays a major role in repairing and building muscles.

In fact, research has reported that excessive boozing may decrease the secretion of the hormone by as much as 70 percent.

That’s really, really bad.

Your liver gets compromised, too.

The liver is a key detox organ that helps you recover from exercise as well as monitor blood flow.

Since excessive alcohol consumption increases blood flow, your liver will be busy regulating that instead of your body’s recovery.

That’s not the whole story when it comes to the impact of alcohol on your workout recovery.

Let’s dive a little bit deeper.

Additional resource – Can Running Help Cure Your Hangover?

4. Protein Synthesis and Muscle Growth

Having more shots than you should after a tough run can have terrible effects on muscle growth.

Not only does excessive intake affect your REM sleep and growth hormones, but it also hinders protein synthesis, the process by which amino acids are fused together to form complete proteins. This, in turn, decreases muscle growth.

Even occasional drinking may affect muscles in some individuals, research shows.

Don’t take my word for it.

According to research out of the American Journal of Physiology, Long-term alcohol use was linked to a decrease in muscle weight and lean body mass. The reason behind this boils down to the impact that alcohol has on the proteins that are in charge of muscle growth.

5. Alcohol and Nutrition

Alcohol itself contains little to no nutrients and minerals and thus not offering much in terms of nutritional value.

In fact, alcohol can go as far as to act as an ‘anti-nutrient.

Let me explain.

Alcohol also impacts your diet and how your body processes and absorbs nutrients. It impairs the normal metabolism of nutrients, vitamins, minerals, and primary fuel substances in several ways.

Some of which include:

• Limiting nutrient absorption by damaging the cells lining in the stomach and digestive tract
• Reducing the production of digestive enzymes from the pancreas
• Impairing the transfer of some nutrients into the blood
• Harming the body’s microbiome
• Limiting the conversion of B Vitamins, which are key in generating energy from carbs, protein, and fat.
• Impairing liver function, which in turn interferes with normal metabolism and storage of nutrients

6. Alcohol & Food Cravings

If you’re trying to stay healthy, you’ll want to keep your blood sugar levels stable.

However, drink more than you should, and it will impact your blood sugar level is affected. This will trigger cravings for junk food.

What’s more?

Alcohol also may trigger the release of galanin, which is a brain chemical believed to cause cravings in foods that are rich in fats.

Again, science backs this up.

According to research out of the American Journal of Clinical Nutrition, participants tend to overeat when consuming a high-fat meal and wash it down with alcoholic beverages.

That’s why if you tend to drink too much, you’re likely burning your candle at both ends—not only that you are not consuming enough nutrients, but the nutrients you do consume are not utilized well.

7. Alcohol and Weight Gain

I hate to sound like a broken record, but alcoholic drinks pack in lots of calories but offer little to no nutritional benefits. In fact, alcohol has seven calories per gram.

And all of these extra calories get stored in your body as fat, usually accumulating around the stomach area. After all, that’s why they call it beer belly.

Again, the easiest way to prevent weight gain related to drinking is to actually cut down on your alcohol intake and undoubtedly not rely on burning extra calories from alcohol through logging in more miles.

You cannot outrun a crappy diet, no matter of fast/long you go.

8. Alcohol and Injury

Last but not least, alcohol may compromise your body’s ability to recover from soreness or injury.

Alcohol is a blood vessel dilator. It, basically, causes your blood vessels to dilate and to transfer more blood to the injured area.

When you feel sore or injured, you’re supposed to ice the injured area to soothe swelling/pain and constrict the blood vessels.

Alcohol reverses this process by increasing increase blood flow to the affected region, therefore, increasing the amount of time it takes for an injury to heal.

Not only that, but booze also increases the risk of bleeding and swelling around soft tissue injuries, making the recovery period longer.

These include

• Muscles injury
• Bruises
• Sprains
• Inflammation
• Cuts

The reason?

It is believed that alcohol increases endocrine stress responses, which limits blood coagulation and prevents complete healing.

Research conducted at the National Institute of Public health confirms these findings as researchers have reported that excessive drinking negatively impacts the post-surgical healing process.

In other words, alcohol and injury are a bad combination.

What’s more?

To make things worse, alcohol may mask pain which may lead you to postpone treatment since it masks pain symptoms.

Pain serves a good function—it tells us that something is wrong. When you don’t feel it, chances are you won’t take care of your injury. This not only prolongs your healing time but may also cause further injury. And you don’t want that.

How Much Should You Drink?

Don’t get me wrong.

I’m not trying to dissuade against drinking alcohol in today’s post.

As a matter of fact, you shouldn’t completely abstain from booze to live a healthy life, but you should also pay attention to the possible downsides of excessive drinking.

As previously stated, moderate intake of the stuff is actually good. In fact, it’s ok to have a few drinks every here and there—as long as you have things under control.

So How Much is Too Much?

This a tricky question to answer.

But, based on the guideline I shared before, if you had more than one drink—in 12 ounces (355 ml) of beer, five ounces (148 ml) of wine, and 1.5 ounces (44ml) of spirits, know that you’re on your way to having more than you should.

And consequently, your running will suffer.

What’s more?

If you’re serious about performing your best before a hard session or race, then avoid drinking altogether at least the 24 hours before.

If you can’t do without the drink, then at the very least limit yourself to one or two and chase it with enough water to offset any negative impact.

What’s more?

Spread out your alcoholic drinks and drink plenty of water between each drink.

All in all, I’d recommend limiting your weekly drinking to around 14 to 16  units per week.

Running And Hangovers

Technically, hangovers are the by-product of alcohol toxicity and the impact of byproducts of fermentation called congeners that are found in most alcoholic drinks.

Here’s the truth:

A hangover will impact your running performance.

Even mild hangover symptoms, such as hypersensitivity to outside stimuli and headache, may impair your body’s ability to perform at its best.

But should you or should you not?

Again, it depends on how serious of a hangover you’re dealing with.

If it’s just a mild hangover without unbearable pain, running will be fine.

But, if you’re suffering from a serious hangover, you might also be dehydrated, which would make running a bad idea.

When you experience a hangover, you likely have felt symptoms such as :

• Soreness
• Nausea
• Headaches
• Depression
• Fatigue

I hate to sound like a broken record, but research, yet again, has found that these symptoms may decrease athletic performance and have been known to lower aerobic power by as much as 11 percent.

That’s quite a lot.

So, if you have a stubborn hangover, you’re better off not running as it can increase your injury risk and further dehydrate you.

Instead, on a morning of a hangover, focus on drinking plenty of water and consuming enough nutrients before make up your mind to go out for a run.

Conclusion

Alcohol is widely consumed around the globe by the general population—runners are no exception.

Although as a runner, you should pay special attention to the impact that alcohol has on your recovery and performance, moderate intake poses less risk than heavier drinking. So stay moderate.

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

In the meantime, thank you for dropping by.

Keep running strong

David D.

Ready to uncover the secrets of stride length and take your running to the next level? Well, you’ve landed in the perfect spot.

When it comes to becoming a better runner, there’s a multitude of factors to consider, but one aspect that often gets overlooked amidst the foot strike frenzy is the mighty stride length. It’s time to shine the spotlight on this game-changing element of running form.

Whether you’re tackling rugged trails or conquering ultra-marathons, mastering your stride length is the key to unlocking a stronger, injury-free running experience. So, let’s dive right in and unravel the mysteries behind stride length—what it is, why it’s crucial, and most importantly, how you can fine-tune your running form to optimize your stride length.

Prepare to discover the secrets that will propel you forward, leaving your old records in the dust.

Get ready to revolutionize your running and embrace the full potential of your stride. Let’s jump in!

What Is Running Stride Length?

When we talk about stride length, we’re referring to the distance covered when you take a set of steps—one with each foot. It’s like measuring the grand sweep of your running journey, encompassing both your right and left steps.

In technical terms, it’s the distance between the initial contact of your foot and the subsequent contact of that same foot. It’s the length, the breadth, the amplitude of your running stride.

Now, let’s not confuse stride length with step length. Ah, the plot thickens! Step length, my friends, is the distance covered when you take just one step. It’s like measuring the individual footprints you leave behind on your running path. Specifically, it’s the distance between the initial contact of the ball of your foot and the contact of the opposite foot. It’s the humble, yet important, building block of your running stride.

So here’s the kicker: A stride length is typically double the step length, assuming that your right and left steps are roughly symmetrical.

Picture it like this: For every stride, you’ll take two steps—one with your right foot and one with your left foot. That’s why, in reality, stride frequency is half that of step frequency. You’ll be busting out twice as many steps in the same amount of time as strides.

Now, I know it may sound a bit technical, but trust me, it’s not rocket science. Understanding these concepts will help you unravel the intricacies of your running mechanics and unlock the secrets to optimizing your stride length.

What Is The Average Stride Length?

According to studies, the average length of a walking step measures around 2.5 feet or approximately 30 inches.

So, if we do a little math, the average walking stride length would clock in at about 5 feet or a grand 60 inches. Picture yourself taking those confident strides, covering a distance of 5 feet with each graceful movement.

Now, let’s talk specifics. For the average Joe or Jane, the distance between the initial contact of their right heel and the initial contact of their left heel is a little over 30 inches. But hold your horses, my friends, these numbers are just rough estimates. You see, stride length is influenced by a myriad of variables that make each person’s stride unique and personal.

Take, for example, the magnificent hip joint anatomy. Yes, the structure of your hips plays a role in determining your stride length. It’s like the architectural blueprint that shapes your movement patterns. Then we have factors like height, gender, age, illness, and injury, all dancing together to influence the length of your stride.

Oh, and let’s not forget about the terrain. Just like a chameleon adapts to its surroundings, your stride length may vary depending on the terrain you’re conquering. Uphill battles or downhill descents can alter your stride as you adapt to the changing landscape beneath your feet.

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

Cadence is the rhythm that sets the pace for your running symphony. It’s all about the number of times your feet grace the ground during a single minute of running. We like to measure it in steps per minute, or as the cool kids call it, SPM.

Now, hold onto your hats because here’s the interesting part. Surveys and studies have shown that the average runner tends to clock in at around 150 to 170 steps per minute. But wait, there’s more! Elite athletes often boast a cadence of 180 steps per minute or even higher.

Talk about quick feet!

But let’s not get too caught up in the numbers. Cadence is as unique as your fingerprints. It’s influenced by a delightful medley of factors that make each runner’s rhythm their own. Your fitness level, height, running technique, speed, hip strength, and even the terrain you tread upon all contribute to the variation in stride rate.

Here’s a little challenge for you: To get a glimpse of your own cadence, count the number of times your right foot strikes the ground while running for a swift 60 seconds. Once you have that number, multiply it by two.

The Problem with Running Stride Length

One of the most common blunders in the running world is the notorious overstriding. Overstriding puts unnecessary strain on your muscles and joints, and let’s face it, running is already a challenging endeavor on its own.

Now, you might be wondering, why does overstriding happen in the first place? Well, it often occurs when your cadence dips below the magical number of 160 steps per minute. You see, when your cadence slows down, you’re more likely to take those long, reaching strides that can wreak havoc on your running form.

But wait, there’s more! Overstriding not only messes with your efficiency, but it also throws off your energy balance. Instead of smoothly propelling yourself forward, you find yourself bouncing up and down like a yo-yo, wasting precious energy in the process. We want to conserve that energy for the miles ahead, don’t we?

And here’s the icing on the cake: maintaining a stride that’s too long becomes increasingly challenging as you rack up the mileage. Your poor body has to work even harder to cover that extended distance, leaving you feeling fatigued and drained.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

When it comes to improving your speed, one of the key factors is increasing your cadence. Think of it as revving up the engine of your running machine. The faster you can pull your foot from the ground, the shorter the time it spends on the earth, and the longer it stays suspended in mid-air.

Now, here’s a little secret that might surprise you: reaching forward or extending your leg might seem like the way to go, but it can actually hinder your speed. By keeping your foot on the ground for a longer duration, you’re essentially putting the brakes on your momentum. It’s like trying to sprint while dragging an anchor behind you.

Not very efficient, right?

In fact, when you reach forward with your leg, you’re forced to wait a little longer for your body to catch up before you can take the next step. It’s like pressing the pause button on your running adventure.

Now, here’s a nifty trick to improve your average stride length: train with a metronome. Yes, you heard me right. This little device will be your trusty running companion, ticking away with a steady beat. Aim for a cadence of around 180 steps per minute, and as you pick up the pace, let your cadence match the rhythm of your feet.

But hey, if a metronome feels a bit too old-school for your taste, don’t fret. There’s another option that will get your spirits soaring and your feet moving to the beat—constant upbeat music. Find those songs that make your heart race and your body groove.

How To Practice the Ideal Running Stride Length

Grab your trusty metronome and set it to a lively tempo, around 190 to 200 beats per minute. This little gadget is going to be your secret weapon in this training adventure. Now, it’s time to dive into those short and intense intervals that will make your legs feel like they’re on fire (in the best possible way, of course).

But wait, my friends, don’t forget to catch your breath. After each heart-pounding interval, take a full minute of rest to recover and regroup. It’s a chance to catch your breath, recharge your energy, and prepare for the next exhilarating burst of speed. You’re in control of this rollercoaster ride, and you’re ready to conquer it.

Repeat this invigorating process for a total of 15 to 20 minutes. It may sound intense, but trust me, the results will be worth it. You’ll be amazed at how your body adapts and becomes faster, stronger, and more resilient with each session.

Now, let’s talk about those fantastic drills that can take your running prowess to the next level. These exercises are like secret weapons hidden in your training arsenal, designed to optimize each and every step you take. They focus on improving muscle elasticity and expanding your joint range of movement, unlocking your full speed potential and enhancing your endurance.

Here are a few

Hops

Power Skips

Calf Hops

Intention of Falling

Average Stride Length While Ruining – The Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

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

In the meantime, thank you for dropping by.

Keep training strong.