Cross Training For Runners

You likely think of protein shakes as more essential for weightlifters than for runners, but both types of athletes stand to gain huge benefits from using them. Protein shakes can improve both the performance and recovery of runners and they’re an easy way to supplement their diet with minimal hassle. 

Protein shakes can also be more generally helpful for weight loss and muscle growth. It’s essential to know when to drink protein shakes for weight loss to take advantage of these benefits. This article will outline why protein shakes are helpful for runners, what varieties are best, and most importantly, when is the best time to drink them.

What Are Protein Shakes?

Protein shakes are a broad category, but they generally consist of protein powder and a liquid shaken together. The type and amount of protein used and what type of liquid is used will largely determine the nutritional value of the shake. 

Popular options are milk or water. It’s also quite common practice to add additional supplement powders and food ingredients to further boost its nutrition. For simplicity’s sake, we’ll just examine the single most essential ingredient for protein shakes: the protein powder.

The Benefits of Protein Shakes For Runners

Protein powder is an incredibly easy way to boost an athlete’s nutrition intake without drastically changing their diet. Protein powders have become increasingly popular since their invention in the 1950s to the point that even non-athletes and casual gym-goers often use them regularly as well.

Building Muscle Mass

Their most famous benefit is the assistance they provide for building muscle mass. It can be difficult to consume enough protein through diet alone, so protein shakes offer a quick and transportable way to sprinkle in additional nutrition. 

Protein is what muscle is mostly made of, so getting enough protein through diet is necessary to provide the building materials for creating new tissue. This is what makes protein such a dietary staple for weight-lifters. However, protein powder’s benefits extend well beyond this.

Supporting Muscle Recovery and Reducing Risk of Injury

Protein is also essential for muscle recovery, protecting muscle health, and reducing the risk of fractures. Runners in particular are more prone to injury than most other types of athletes because of their rigorous training and the repetitive stress they put on the body. 

The health of their joints and muscles is integral to their performance, as well as being able to maintain their health and athletic ability long-term.

Improving Performance

Protein also improves runners’ athletic performance in several ways. It allows them to recover more efficiently from their training which speeds up performance improvements. Though runners are known to be lean without the extreme muscle mass stores of other athletes, they do need to maintain enough lean muscle mass to give them power and endurance. 

Consuming protein shakes can help them maintain this appropriate amount of muscle. Despite popular opinion, eating protein alone won’t cause muscle gain. It has to be combined with a significant amount of resistance training and a caloric surplus as well in order for the slow process of muscle growth to occur. This means that runners can safely consume protein shakes to aid in recovery without worrying about adding on muscle mass bulk that could slow them down.

Sprinters on the other hand usually do aim to have a significant amount of lean muscle mass to give them extreme power and speed over short distances. These runners will need to consume a significant amount of protein as well as an overall increased amount of food during their muscle-building training. Protein shakes are an excellent way to add extra calories and protein to help support this goal.

How Much Protein Do Runners Need?

The amount of protein a runner needs will depend somewhat on their athletic goals and their current health status. If a runner is recovering from an injury, trying to build muscle, or trying to lose fat, they will require an increase in their usual maintenance protein consumption. Even during regular times, a runner athlete’s protein consumption should be higher than the average non-athlete.

Runners will need approximately 1.2 grams of protein per kilogram of body weight per day as a baseline level. This translates to 0.55 grams per pound of body weight per day. If an athlete is undergoing any of the previously mentioned conditions that increase their needs, they could benefit from going as high as 1.6 grams of protein per kilogram of body weight per day. In pounds, this would be 0.73 grams of protein per pound per day. 

Symptoms like poor muscle recovery, general fatigue, and slow injury healing are all indications that current protein consumption could be too low. It’s always best to consult with a health professional well versed in sports nutrition if a runner is unsure of their dietary needs. 

What Is The Best Kind Of Protein Powder for Shakes?

Now that you understand why protein shakes are important for runners, it’s helpful to know what kind to select. There’s a huge variety of different protein powders available on the market, but these are the most common kinds.

Common Types of Protein Powders

• Whey Protein
• Casein Protein
• Egg White Protein
• Pea Protein
• Hemp Protein
• Soy Protein
• Brown Rice Protein

All of these protein powders can be supportive of good nutrition, but some are more beneficial than others. Whey protein for example is a complete and balanced protein source with excellent bioavailability and easy digestibility. This is an ideal source of protein for any runners that aren’t vegan or vegetarian and don’t suffer from lactose intolerance.

Casein and egg white protein are also great choices, though, like whey protein, they do contain animal products and aren’t suitable for those with certain restricted diets. Casein protein also takes longer to digest and may therefore be more limited in its applications of supporting athletic performance.

The final four proteins are all plant-based options which means anyone (excluding those with allergies) can consume them. Their main drawback is that they don’t offer a complete or balanced source of protein alone, and are therefore usually best consumed in a blend.

When Should Runners Take Protein Shakes?

Finally, and most importantly, you’ll need to understand how to use protein shakes to reap their benefits. Protein shakes are best consumed immediately after a workout if muscle growth or muscle recovery is your main priority. Having a protein shake within 30 minutes to 2 hours after a workout is ideal timing for this purpose.

Protein shakes are also a wonderful snack to have in the evening before bed. This will help muscles to repair overnight and will satisfy any late-night hunger cravings. If muscle gain is the goal, consuming protein shakes as a snack between meals will also help to boost caloric intake and add lean mass in combination with an appropriate training regime.

Summary

Overall, most runners should prioritize a balanced diet and consume protein shakes after training to aid in muscle recovery. The liquid form allows it to be digested quickly to start the process of muscle repair as soon as possible. You’d be hard-pressed to find an easier and more effective alternative for performance recovery for runners.

Participating in athletic activities has been a long-standing tradition in many educational institutions. From elementary to high school and even college, sports have always been an integral part of the educational experience. While many students participate in sports for the thrill of competition and physical activity, sports participation can also help students develop critical life skills. In this article, we will explore the role of sports in education and how participating in athletic activities can help students develop key life skills.

Benefits of Sports Participation in Education

Physical Health Benefits

Participating in sports can have numerous physical health benefits. Regular physical activity can improve cardiovascular health and reduce the risk of obesity. According to the Centers for Disease Control and Prevention (CDC), regular physical activity can also help reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease. In addition to these benefits, participating in sports can also lead to improved muscular strength, endurance, and flexibility.

Mental Health Benefits

In addition to the physical health benefits of sports participation, there are also significant mental health benefits. Sports can help reduce stress, anxiety, and depression, and improve mood. According to a study published in the Journal of Sport and Exercise Psychology, participating in sports can also help improve self-esteem and self-efficacy, which are essential components of mental well-being.

Academic stress can be a significant barrier to participating in sports. The pressure to perform well in exams and assignments can lead to students neglecting their physical health. This is where Edu board writing service can help. These services provide academic assistance, including essay writing and exam preparation, to reduce academic stress and free up time for sports and other extracurricular activities.

Life Skills Developed through Sports Participation

Teamwork

Participating in sports requires teamwork and collaboration. In team sports, each member of the team has a specific role to play, and success depends on each member’s contribution. Through sports participation, students learn how to work effectively in a team, communicate effectively, and develop leadership skills.

Leadership

Sports participation can also help students develop leadership skills. In team sports, team captains are often responsible for leading the team, making decisions, and motivating their teammates. Through sports participation, whether that’s a game of football or exciting afternoon in the forest with some cheap airsoft guns, students can learn how to be effective leaders, communicate clearly, and make decisions that benefit the team as a whole.

Communication

Effective communication is critical in sports. Whether it’s communicating with teammates during a game or working with coaches during practice, students must be able to communicate effectively to succeed in sports. Sports participation can help students develop these communication skills, which can be valuable in many aspects of life.

Time Management

Participating in sports requires excellent time management skills. Students must balance their academic workload with their athletic commitments. Through sports participation, students can learn how to manage their time effectively, prioritize tasks, and develop discipline.

Goal Setting

Sports participation requires setting goals and working towards achieving them. Whether it’s improving a personal best time, winning a championship, or simply improving skills, students learn the importance of goal setting and the satisfaction that comes from achieving those goals.

Academic Benefits of Sports Participation

In addition to the physical and mental health benefits of sports participation, there are also academic benefits to be gained. Research has shown that students who participate in sports are more likely to achieve higher grades and have better attendance records than those who do not participate. According to a study conducted by the Women’s Sports Foundation, female high school athletes were found to have higher graduation rates, better academic performance, and lower dropout rates than non-athletes.

One reason for this correlation between sports participation and academic success is that sports can help students develop important time-management and goal-setting skills. For example, student-athletes must learn to balance their schoolwork with their athletic responsibilities, which requires discipline and organization. This can translate into improved academic performance as students learn to prioritize their time and set goals for themselves.

Furthermore, participating in sports can also lead to improved self-esteem and confidence, which can in turn improve academic performance. When students feel confident in their abilities on the playing field, they are more likely to feel confident in other areas of their lives, including academics. As a result, they may be more willing to take academic risks and seek out challenging opportunities.

Challenges and Solutions for Sports Participation in Education

While there are many benefits to sports participation in education, there are also a number of challenges that schools and students may face. One common challenge is budget constraints, which can limit the availability of sports programs and facilities. Another challenge is competing demands on students’ time, such as academic work, extracurricular activities, and family obligations.

To address these challenges, schools and communities can work together to find solutions that support sports participation and its positive impacts on students. One solution is to form partnerships with community organizations, such as local sports clubs or youth organizations, to provide additional resources and support for athletic programs. This can help to expand the availability of sports programs and facilities, as well as provide opportunities for students to develop their skills outside of the school environment.

Another solution is to use creative scheduling to accommodate students’ academic and athletic commitments. For example, schools can schedule sports practices and games outside of school hours or during study hall periods to minimize the impact on academic work. Additionally, schools can consider offering online or blended learning options to provide more flexibility for student-athletes.

Finally, increased funding for athletic programs can help to address budget constraints and ensure that students have access to quality sports programs and facilities. By investing in sports participation, schools and communities can help students develop important life skills, improve their physical and mental health, and achieve academic success.

It is important to consider the wide range of resources available to students who are interested in participating in sports. For example, there are many organizations that provide scholarship opportunities and other forms of financial assistance to students who are looking to pursue sports in college.

To conclude

Sports participation in education can be a game-changer for students. It can help them to develop important life skills, achieve academic success, and improve their physical and mental health. So, let’s invest in sports participation and create a brighter future for our students.

Looking to learn more about the running world? Then the below list of running terms is all you need.

Like any other sport, the running world has jargon that can be hard for beginner and advanced runners to understand and remember.

So whether you’re trying to fully understand the meaning of VO2 max or want to learn the difference between a “rabbit” and a “pacer,” this is your opportunity for a thorough running lingo lesson.

Today I have compiled an extensive list of more than 150 words you might encounter in the running world and tried to explain each and one of them in the simplest and clearest ways I could.

And please, if you think I’m missing out on a couple of terms or more, feel free to share them in the comment section or shoot me an e-mail. I will be glad to talk to you and, hopefully, learn something new.

Seriously.

I need to hear from you.

So are you excited? Then let the vocabulary lesson begin…

The Ultimate Guide to Running Terms

Basic Running Terms

Carbs: Short for carbohydrates, this is one of the primary food groups. Carbs are the sugars, fibers, and starches commonly found in vegetables, grains, fruits, and other food.

Carbs are vital for runners because they are crucial for providing energy on the run and speeding up recovery afterward.

Common sources of carbs for runners include pasta, bread, and potatoes.

Glycogen: This is your body’s store of carbohydrates in the form of glycogen to be used for energy.

This form of carbohydrate storage is found mainly in the muscles and liver and is converted to glucose for energy during running.

Warm-up: A critical piece of all running workouts, it consists of 5 to 15 minutes of easy running, jogging, or any light exercise before a prescribed run or race.

The Warm-up is an integral pace because it raises the heart and breathing rates and gets the blood flowing to the muscles, which can help you improve performance and ward off injury.

Cooldown: The flip side of the warm-up refers to the gradual transition back to normal functioning after a run.

The primary purpose of a cool-down is to bring the heart rate to its resting level and release muscle tension before ceasing the exercise.

The 10% Rule: This is one of the most important and widely accepted general running guidelines that states you shouldn’t increase your weekly mileage by more than 10 percent from one week to the next to stay injury free for the long haul.

The Run/Walk Method: The Galloway method is a system of training that involves alternating between running and walking intervals during a workout or race.

This is the perfect strategy for beginners runners looking to improve their cardio power and build their fitness base without doing too much too soon.

Running Base: A type of running training that builds a solid foundation of aerobic fitness and endurance over a set period before starting a specific training cycle/plan.

Pace: A term that refers to how fast you are running and the expected time it takes to run a certain distance, typically expressed in minutes per mile or kilometer.

Pace is also used to refer to a particular race pace.

For example, a 5K pace is the estimated time for a runner to cover one mile during a 5K race.

So when a runner talks about running at a 10-minute pace, they talk about the time it takes to clock one mile.

Quads: Short for quadriceps, the four large muscles at the front of the thigh: the Vastus Medialis, Intermedius and Lateralis, and Rectus Femoris.

These muscles are in charge of stabilizing the knee during a foot strike.

Quads’ weakness is linked by research to runners’ knee and other overuse injuries.

Hamstrings: These are the long muscles along the back of the thighs.

Weakness and/or tightness in the hamstrings is a common issue for many runners that might lead to performance trouble and injury.

Therefore, you must follow a comprehensive hamstring strength and flexibility program as a runner.

Aerobic: This is a broad term for any type of physical exercise intended to improve how your body uses oxygen to generate energy and sufficiently meet its energy demands during exercise.

Classic examples of aerobic exercises include running, spinning, walking, hiking, and swimming.

Anaerobic: On the other side,  anaerobic activity is any exercise that causes you to be quickly out of breath, in which your body’s need for oxygen surpasses the oxygen supply.

This term is usually used to describe a very high-intensity exercise not intended to boost the efficiency of your body’s cardiovascular system.

Classic examples of anaerobic activities include sprinting, jumping, and weight lifting.

Endurance: Simply, your body can withstand pain and discomfort and run for extended periods.

An Important component of a well-rounded training program.

Running Economy: A broad term that refers to the many biomechanical and physiological factors that may contribute to your running performance and impact the efficiency of your running motion.

Overtraining: Also known as “burnout,” this is a training condition that’s described as running too long too intensely that athletic performance collapses, leading to all sorts of fitness and health troubles, including fatigue, unwanted weight loss, and chronic injury.

Running Form: Also known as “running mechanics,” this is the science and art of running technique, and it refers to how you should move your body while running.

Contrary to popular belief, there is not such thing as a perfect-form recipe that works for everyone.

Instead, if you are looking to improve your running form, then you should do whatever keeps you injury-free and feels right for you.

It’s, after all, your particular physiology that has the ultimate call.

C25K: Standing for Couch to 5K, C25k is a popular beginner training program that newcomers to running use to build stamina and power without risking injury or burnout.

It’s also a famous Subreddit for the same purpose.

Conversational Pace: This is a running pace in which is the training effort is relaxed enough that you should be able to speak in complete sentences without much huffing and puffing.

This is also referred to as the Talk Test.

Rest Day: An important day in every runner’s calendar that involves no running or intense physical exercise.

Also known as recovery time or downtime.

Interval Training: A broad term commonly used to refer to all types of speedwork and track workouts in general.

Interval training involves alternating between high periods of fast running with recovery breaks of low-to-moderate intensity.

Recovery Run: Used to refer to an easy, slow, and short run, usually at 60 to 70 percent of maximum heart rate, and taking place within a day after a challenging run, such as a speed session or a long run.

Recovery runs are performed mainly at a conversational pace.

Tempo Run: A type of running workout in which you typically run at 75 to 85 percent of your maximum heart rate for 20 to 30 minutes or a specific number of miles.

As a rule, tempo runs must be performed at a comfortably challenging pace.

LSD: Acronym for long slow distance, the longest run of the week, usually taking place on the weekend.

LSD runs are performed at a pace that’s drastically slower than the race pace goal. However, they are vital for training the body to utilize efficiently diverse fuel sources while working on mastering and perfect running form.

Hill Training: Also known as hill repeats, this type of cruel speedwork requires running up and down a hill of a decent degree of incline with a recovery break between each rep.

Hill training is necessary because it can help you build strength, speed, and confidence in the shortest time possible and with the fewest injuries.

Fartlek: A Swedish term that stands for “Speed Play,” a form of speed work format in which the runner performs bursts of faster running, following an unspecific and unstructured training pattern, unlike traditional interval training, which centers around specific distances and/or timed intervals.

Trail Running refers to all sorts of running and hiking trails—mainly through woods, mountains, and natural and dirt paths.

Trail surfaces are more merciful on the body and the exact break you might need from road running. In the UK and Ireland, trail running is usually mountain or fell running.

Cross Training: Or XT for short, this consists of low-impact activities or forms of exercise other than running, such as weight training, cycling, swimming, yoga, and aqua running.

Cross-training is vital in a running program because it can help you prevent injury, boost conditioning and improve every facet of your fitness while adding variety to your training program.

Newbie: Or a beginner, this is a newcomer to running who just took up the sport, and he is beginning to learn the basics by training for a short distance, like a 5K.

Elite: These are the advanced runners.

If you are a beginner or even an intermediate, don’t try to keep up with them because they are fast.

They have done the work.

Triathlete: A type of overachieving athlete that does not only run but bikes and swims, too.

Runner’s High: Refers to the state of euphoria and pure joy experienced by runners either during a workout or right after.

This ecstatic state is mostly the result of the release of norepinephrine, serotonin, endorphins, and dopamine, all of which promote a sense of well-being and happiness.

The Wall: Usually used to refer to a point between miles 19 and 26 of a marathon race in which the runner’s energy and power plunge, making them feel physically and emotionally drained, like they’ve got nothing left in the tank, literally.

Resting Heart Rate: RHR measures the number of contractions per minute of your heart when the body is in complete rest—typically measured first thing in the morning, just after stepping out of bed.

RHR is a good measuring stick of your body’s aerobic fitness and a reliable marker of whether you have been overtraining.

Body Mass Index: or BMI for short, is a simple measure to see if you have a healthy body weight for your height.

As a general guideline, an ideal BMI is in the range of 18 to 25.

If you want to calculate your BMI, then check out this link

MHR: Standing for Maximum Heart Rate refers to the age-related number of contractions your heart can make in one minute when working at its maximum.

The easiest way to measure it is by solving this equation: 220 – your age= MHR.

But this method only provides a close guess.

Racing & Competitions Running Terms

400 Meters: The equivalent of a lap around a standard track.

Mile: 5280 feet or roughly 1600 meters—four laps around a standard track.

5K: A racing distance of 3.1 miles.

Perfect for beginner runners.

10K: a racing distance of 6.2 miles.

The perfect combo of aerobic and anaerobic power.

Half-Marathon: A racing distance of 13.1 miles, or 21.1 kilometers.

Marathon: A race that’s 26.2 miles long, or 42.2 kilometers.

Completing a marathon race should be on your bucket list.

Ultra Marathon: Also known as Ultra, this refers to any race distance longer than a marathon.

Some of the most popular ultra races include the 50KM (31.07 miles),  the 100KM (62.14 miles), and the 100-miler beast.

XC: Or cross country running, which is a type of running sport in which individuals or teams compete in a race on a variety of surfaces—such as grass, trails, rocky areas, hills, gravel—typically anywhere off-road or off-track.

Runners who partake in this kind of race are usually known as “Harriers.”

Road Race: All types of races that are held on a road.

Unlike cross country and track and field running, these races occur on measured courses over an established road.

OCR: Stands for Obstacle Course Racing, which is a type of competitive racing event in which runners have to race on muddy terrains while making their way through military-inspired obstacles designed to test their physical and mental grit to the breaking point.

Some popular OCR events include the Warrior Dash, The Spartan Race, Tough Mudder, and The CMC.

Bucket List: A list of races or physical achievements that a runner hopes (or plans) to have accomplished during their lifetime.

Master: Also known as “Veteran,” this refers to any athlete 40 or older.

MP: Stands for Marathon Pace.

GMP: Stands for Goal Marathon Pace.

Race Pace: Your ideal running pace during a race.

World Marathon Majors: These are big guys when it comes to marathon racing, and they comprise six prominent races: Boston Marathon, Chicago Marathon, NYC Marathon, London Marathon, Berlin Marathon, and Tokyo Marathons.

BQ: Standing for “Boston Qualifier,” qualifying for the Boston Marathon is one of the ultimate goals for many a runner.

To qualify for this race, you must gain entry by either completing another race at a qualifying time or by a charity slot.

If you are BQ, that must be a source of great pride and delight.

PR: Short for “Personal Record” and also known as “ Personal Best” (PB), this is used to describe the fastest time achieved by a runner for a certain distance or race.

DFL: Acronym for “Dead F*cking Last.”

It’s self-explanatory and refers to the poor last fella to cross the finish line.

DNS: Acronym for “Did Not Start,” which refers to being unable to attend a race even after registering.

DNF: Acronym for “Did Not Finish,” whether because of an injury, bonking, or simply falling short of completing a race in the designated course time.

Clydesdale: Typically refers to a weight-challenged runner.

This is also a category that’s reserved in racing for heavyweight male runners—usually over 200 to 220 pounds.

Athena: Similar to the Clydesdale category, the Athena category is a division for female runners who weigh more than a specified weight—usually 150 pounds and above.

Chip: This is a small computerized plastic device a runner attaches to their shoelace or race bib to keep tabs on progress and run times during a race.

The chip gets activated the second you step over the electronic mat after the official clock time starts and stops the second you cross the finish line.

Just be careful not to forget your timing chip; otherwise, your race time won’t be formally recorded.

Bling: Also known as hardware, these are the finisher’s prizes that participants receive after completing a race course in the designated time.

Bling might take the form of a medal, mug, belt buckle, etc., a source of great pride for many a runner.

Bib: Refers to the square piece of paper with a designated race number that runners attach to their shirts using a safety pin during a race and use to identify each runner in a race.

Bonk: Sometimes used interchangeably with “hitting the wall,” a “bonk” can hit a runner at any time during a race, and it’s usually linked to plummeting blood sugar levels and improper racing fueling.

Legal Wind: “Wind Assistance,” a technical term that refers to any mild wind that can either help or restrict a runner during a race, thus having a significant say in their finishing time.

This is quite an issue since wind conditions that are too favorable can disqualify finishing times from becoming (personal or world) records.

Second Wind: Refers to a phenomenon typically experienced during long-distance running, in which a runner feels an increase of confidence and energy and finds the strength to press forward, often just as they start feeling completely exhausted.

Rabbit: Also known as Pacemaker, or Pacesetter, often employed by the race organizers, this is someone who leads a race—typically middle or long distance events—for the first section then usually drops out of the competition before the final laps.

Jack Rabbit: A runner who takes off too fast from the start of a race or runs with a rapid and sudden movement, looking a lot like a jack rabbit.

Chicked: A term that describes a male runner (or cyclist) who gets passed by a female athlete during a race.

Nothing to be ashamed of.

Kick: Also known as “Giving it All you Got” or “Changing Gears,” this is a broad term for the final push runners give at the final part of a race to boost speed to the finish line, leaving nothing in the tank.

Don’t kick too early in a race; otherwise, you will score a DNF or a DFL.

CR: Stands for the course record.

RRCA: Stands for Road Runner’s Club of America, an organization that promotes the development of running events and running clubs and supports runners from all levels and training backgrounds throughout the U.S.

USATF: Stands for the USA track and field.

IAAF: Stands for the International Amateur Athletic Foundation, a worldwide organization that tends to everything related to running.

Advanced Running Terms

HIIT: Short for High-Intensity Interval Training, a type of exercise involving short bursts of intense activity—running, biking, jumping, squatting, weightlifting, etc.—with periods of low-to-moderate exercise or rest to recover.

Study shows that HIIT is ideal for speeding up weight loss and increasing fitness level like nothing else, and through the roof in the shortest time possible.

Quality Workouts: Refers to any running workout that you perform at a faster pace or longer duration than your daily runs.

Examples of quality workouts include speed sessions, tempo runs, and long runs, all of which require at least one to two days of recovery.

Carb Loading: Refers to revamping glycogen stores in the body by boosting the percentage of carbs intake during the days leading to a big race or long run.

In other words, carb loading is all about eating plenty of bread, bagels, and pasta to do up and increase energy stores.

Cadence: Also known as stride rate, or stride turnover, this refers to the number of steps taken during a minute of running.

According to the expert, the sweet spot for running cadence is around 180 steps per minute, which is believed to reduce the risks of injury and help you run more efficiently.

Gait: In layman’s terms, running gait is the style you run (or how you run for short).

You can have your gait analyzed and broken apart by experts to help you determine any biomechanical deficiencies you might have and help you improve your running form and become more of an efficient runner.

Foot Strike: One of the most annoying sticking points in the running world today, it refers to how and where your feet should strike the ground while running.

Finding the right foot strike is a matter of personal physiology and preference, so you should aim to find what works best for you and ignore the hype surrounding the subject.

MFS: Stands for “mid-foot strike,” in which you land on the ground in the center of the ball of the foot.

This foot strike technique is usually prescribed for runners, and it’s encouraged by the Chi running method and other philosophies.

I happen to prefer this striking pattern.

FFS: Or “Forefoot strike,” a footstrike pattern in which the ball of the foot to toes lands on the ground first.

RFS: Standing for the “Rear Foot Strike” or “Heel Strike,” a footstrike style in which the heel hits the ground first, followed by the forefoot.

It’s believed that an RFS pattern might lead to all sorts of injuries, but no conclusive evidence proves the claim.

Training Log: A training journal or training calendar, a daily record to monitor progress (or lack thereof), boost motivation, and keep tabs on your daily workouts and diet choices.

A training log can take the form of paper, a spreadsheet, an online record, or a Smartphone App.

Speedwork: Also known as track workouts or repeats, this type of running training program involves increasing a run’s pace according to a particular pattern.

Speedwork is typically used to boost speed, leg power, strength, and agility.

Types of speedwork include sprints, hill reps, and tempo runs.

Pyramid Intervals: A type of speedwork format in which the runner works on increasing the faster-running intervals in a pyramid-like fashion with recovery jogs in between.

For example, a simple ladder workout could include intervals of 200m, 300m, 400m, 300m, 200m, and finally, a 100etc.

Negative splits: A running training method in which you run the second half of a run or race faster than you ran the first half

Splits: This is how long a runner takes to cover any defined distance.

For example, if you are running one lap on a 400m track, a split depicts the time it takes to complete one 400m lap.

Junk Miles: The moderate-pace miles a runner might run without any specific reason or rhythm other than adding numbers and volume to total weekly mileage to reach a certain total mileage target.

In most cases, junk miles don’t result in any specific physiological benefits.

Strides: Also known as “striders,” they typically refer to a series of 50 to 100 meters bursts of fast running.

Strides are usually performed after a thorough warm-up before a speed workout or race.

Yasso 800: Popularized by Bart Yasso, this is a renowned speed workout format that involves performing ten sets of 800 meters with 400 meters recovery between each set, and it’s used by runners trying to achieve a definite marathon goal.

Pick-ups refer to short and gentle accelerations in speed performed during a run to either spice up a workout or make it more challenging.

DO NOT CONFUSE with cheesy pick-up lines.

Doubles: Performing two running workouts in one day.

Periodization: An advanced training methodology that manages the training program throughout the year so that a runner can peak for an important event at a certain time.

Typically, periodization involves breaking down a training program into “periods” that focus on different training goals, alternating between high and low-intensity training period chunks.

Plyometric Training: Also known as jump, or explosive training, this type of workout is designed to produce explosive and fast movement through rapid loading and contraction of the muscle in a rapid and fast sequence and manner.

Perfect examples of plyo exercises include box jumps, squat jumps, and burpees.

Aqua Jogging: A low-impact cross-training activity in which the runner performs a running motion against the water’s resistance inside a pool or large body of water, where the runner can’t touch the bottom.

Perfect for recovery and nursing a running injury.

BPM: Acronym for “Beat Per Minute” and commonly known as the “heart rate,” this is the number of heartbeats during a minute.

Specific heart rate training is one of the best methods to help you get the most out of each workout.

VO2 Max: Also known as aerobic capacity, this measures your body’s maximum oxygen intake per minute while running.

Factors determining VO2 max include fitness level, body composition, age, and genetics.

Anaerobic Threshold: Also known as “Lactate Threshold, this refers to a physiological point during a running workout at which massive amounts of lactic acid build up in the bloodstream faster—That’s usually when the body switches from aerobic to anaerobic metabolism.

MPM: Stands for minutes per mile and is used to gauge running pace.

MPW: Or miles per week, the miles you run weekly or weekly training volume.

Brick Workout: A triathlon training term that refers to doing two different workouts back to back, with a run combined with a bike ride or a swim.

Taper: Describes a period of a few weeks before a big race in which the runner reduces their total training volume to store energy.

This period involves less running, and it’s used to sharpen fitness levels before a big race.

Streaking: The act of running for consecutive days for an extended period.

In most streaking cases, at least one mile per day more is requisite for an official running streak.

Also, streaking refers to runners who have completed a race, or a bunch of races, multiple years in a row.

DO NOT CONFUSE running naked through a public place.

Pronation refers to how a runner’s foot might roll inward during a running stride.

It’s a normal part of the natural motion that assists the lower leg in dealing with shock.

Some runners pronate a lot—or overpronate—while others pronounce less or underpronate.

This is an important piece of choosing the right shoe.

Supination: Also known as “Underpronation,” this is a biomechanical term used to describe the outward roll of the foot during the gait cycle at toe-off.

It’s believed that supination can put a lot of stress on the foot, leading to Achilles tendinitis, plantar fasciitis, and the notorious iliotibial band syndrome.

Quad Buster: When you run down long stretches of steep downhill running, your quads feel like they are on fire, typically performed so fast that you might seem somewhat out of control.

Endorphins are the body’s natural painkiller brain chemicals released during running (and exercising in general) that reduce pain and promote well-being, creating a state of euphoria and typically leading to the experience known as Runner’s High.

Running Terms For Injuries & Problems

Overuse Injury: The most common type of injury that strikes runners of all levels and training backgrounds is typically the result of too much training volume before the body is ready.

Some widespread overuse injuries include plantar fasciitis, stress fractures, and the infamous Runner’s Knee.

Hitting The Wall: Also known as bonking, it describes the complete and utter exhaustion experienced by marathon runners when the glycogen stores are worn-out out and blood sugar plummets to their lowest.

In most cases, bonking can hit from mile 19 in a marathon—especially when following an improper racing fueling strategy.

RICE: Standing for Rest, Ice, Compress, and Elevate, this is a runner’s first line of defense against most running injuries, and it can help reduce swelling, soothe pain, protect damaged tissues, speeding up recovery in the process.

Foam rolling: A form of self-myofascial release in which a cylindrically shaped firm foam object is used to pressure certain body parts to soothe pain, promote a range of motion and speed up recovery.

Dehydration: This condition in which the runner loses more fluids than they take in, leading to a drop in performance and other trouble.

Some of the main symptoms of dehydration include dizziness, thirst, weakness, and fatigue.

Lactic Acid: A term usually used to refer to muscle burn and stiffness after a hard run.

This condition is the by-product of the anaerobic metabolism of glucose produced when the body can no longer generate energy using oxygen.

In most cases, runners typically use lactic acid to refer to sore muscles and muscle fatigue—especially during or right after hard workouts.

DOMS: Standing for delayed onset muscle soreness, which is any sort of stiffness, pain, or soreness of muscle, usually occurring between 24 to 72 hours following a run. DOMS is the byproduct of tiny tears in the muscles resulting from doing more work than they are used to.

Shin Splints: Also known as Medial Tibia Stress Syndrome, or MTSS, this is a  common overuse running injury that manifests as intense and sharp pain along the front of the lower leg caused by improper footwear, weak calves, or overtraining.

Plantar Fascia: This thick connective tissue runs from the heels to the bottom of the foot.

Under too much stress, just like with Achilles Tendinitis, the fascia become inflamed, leading to the condition commonly known as Plantar Fasciitis.

ITBS: Stands for the Iliotibial Band Syndrome, a notorious overuse running injury that happens when the IT band—the connective issues along the outer thigh and knee— becomes tight and inflamed due to overuse.

DO NOT BE CONFUSED with Runners’ knee.

Tendinitis: Also spelled as tendonitis, this is a tendon inflammation, typically from overuse.

Runners Knee: Also known as Patellofemoral Pain Syndrome, or PFPS for short, this is one of the most common overuse running injuries caused by inflammation or irritation of the underside of the patella—the kneecap.

Achilles Tendon: Refers to one of the strongest and thickest tendons in the body, located at the back of the ankle, and connects the back of the heel to two major calf muscles: —the gastrocnemius and soleus.

Due to overuse, this vital tendon becomes irritated and inflamed, leading to what’s known to the condition known as Achilles tendinitis.

Chafing: A painful rubbing or irritation of the skin caused by skin-to-skin or skin-to-fabric—socks, underwear, shirt, sports bra—friction.

Heat and moisture might exacerbate the irritation.

It’s painful, and it hurts.

But you can always use moisture creams, such as Vaseline or BodyGlide, to prevent the chafing.

Side Stitch: Also known as the “Side Sticker” or “Side Cramp,” this is a sharp and stabbing pain felt just below the rib cage that occurs during running—especially for beginner runners or during downhill running.

Runner’s Trots: May also be referred to as gastrointestinal (GI) issues on the run resulting in unwanted bowel movement and diarrhea.

Some leading causes of this embarrassing phenomenon include stress, poor diet choices, and, arguably, coffee before a run or race.

Other terms associated with runners’ trots include “Code Brown” and “Fitness leak.”

Chub Rub: A painful phenomenon described as intense chafing caused by the inner thigh rubbing together while running.

Chub rub can be annoying and is common among overweight runners or during hot weather.

Jogger’s Nipples: Also known as “Bloody Nipples,” this is abrasion and soreness of a runner’s nipples due to repeated friction of clothing, leading to bleeding and pain.

Bloody nipples are most common among male and female long-distance runners—, especially during the summer.

Black Toenails: A painful condition taking place because of the development of blood under the nail, commonly caused by wearing tight running shoes or too much downhill running.

In most cases, black toenails heal independently within a few weeks or months.

Runger: Also known as the munchies, this is a type of intense hunger and cravings produced by running.

A short temper also follows the typical runner sensation if the cravings are not satisfied and tamed.

How will you know you got the munchies? If you usually feel like you could eat anything on sight after a long run.

FOMO: This famous acronym stands for fear of Missing Out and is used often.

When applied to running, FOMO describes the negative inner state of being unable to sign up for a race with your running friends and missing out on all the fun.

In some cases, FOMO might lead to fatigue and burnout as runners try their best to compete in as many hard runs and races as possible without considering proper rest and the physiological cost of putting the body under all that workload.

Run Envy: The feelings of envy and jealousy you might experience when you see another runner in the park paying his due diligence when you are not.

It’s perfectly reasonable 😉

Running Terms For Shoes & Other Apparel

Moisture-Wicking Clothing: Refers to any running-specific training fabric made of non-cotton, synthetic fibers, or apparel that can help keep your body warm and dry during a run by wicking moisture from the skin.

This can prevent chafing and a host of other troubles.

Heart Rate Monitor: This is a small device, typically a chest strap, a watch-like wrist receiver,  or an ear monitor,  that’s used to gauge the electrical activity of the heart in real time and record the heart rate for later examination.

Shock Absorption: Also known as “Cushioning,” this describes the shoe’s ability to absorb impact during a foot strike.

In the running, cushioned running shoes are generally a sub-category for running shoes that offer much support and assistance—especially for heavy runners.

Orthotics: These are small insert devices worn inside a running shoe to help correct biomechanical imbalances, preventing pain and injury.

The type of orthotics you might opt for depends on your specific needs and the type of injury you are trying to address.

Gaiters: A sleeve-like garment similar to leggings that a runner (or a hiker) attaches to their shoes and goes up the leg or ankle to protect the feet from the elements, such as water, sleet, dirt, pebbles, rocks, and other debris.

Gaiters are super useful if you do any trail or wintertime running.

Motion Control: Used to describe shoes’ ability to control the foot’s motion, usually made to limit overpronation and other biomechanical issues.

Toebox: Also known as the “Forefoot,” this is the front portion of the upper of your running shoes, the area of the shoe where your toes are.

Toeboxes come in all forms: shallow, medium, or deep, and might also vary in shape and function.

The Upper: Refers to the top half of the shoes, typically the light-weight mesh or leather materials that enclose the shoe.

Outsole: This is the very bottom of most running shoes (the layer of the shoe that hits the ground), typically made of blown rubber or carbon rubber.

Midsole: Refers to the layer for the shoe between the outside and the upper that’s in charge of the shoe’s cushioning abilities.

Typically, midsoles are made from foam materials: either polyurethane or ethylene vinyl acetate, or EVA for short.

The midsole is also vital for shoe durability.

Drop Bag: This bag contains your special race day items and personal gear that you believe you will need during an ultra race event.

In most cases, drop bags are transported by the race organizers to designated aid stations.

GPS: Standing for the Global Positioning System, the famous and reliable system used to track location, speed, and time wherever in the world.

Several running watches and apps feature a GPS that you can use to track running distance, elevation gain, and other factors with a relatively high degree of precision.

Agility Ladder: A handy piece of equipment that allows you to do agility training in the comfort of your own home.

Running Terms Philosophies and Movements

Barefoot Running:  Also known as “Natural Running,” this term refers to running without footwear.

Barefoot running takes minimal running one step further and preaches getting rid of running shoes.

Movement proponents claim that barefoot running can improve performance and prevent injuries.

Running barefoot has gained much popularity recently, and runners practice it worldwide.

Minimalist Running: A running movement that preaches running in shoes without the added cushion and shunning the highly cushioned heeled models that have become the standard shoes in the running world.

In most cases, minimalist shoes are very lightweight, lack high-cushioned heels, and have little arch support and stiff soles.

Naked Running: A worry-free running philosophy that preaches running without relying on modern gadgets and special gear, except for shoes and clothing.

Don’t get me wrong.

This is not streaking; you’ll still have your clothes.

Nothing illegal.

Miscellaneous Running Terms

Dreadmill: A mocking term used to refer to the boredom and monotony experienced during treadmill running.

Many runners are not very fond of the treadmill and regard it with such disdain, so they prefer to call it the dreadmill instead.

Runhole: A derogatory term referring to a runner who talks ceaselessly and without stopping about running and might prefer spending most of his time training to be with family and friends. A runhole is also fluent in the running vocabulary. He can compile sentences in the running vocabulary without giving it much thought. I can be described as a runhole. But don’t be a runhole—most of the time.

Downhill Warrior: A runner who struggles when running the uphill terrain section or even flats a run or race but sprints at maximum speed down hills.

This is a frowned-upon practice because too much downhill running can lead to all sorts of injuries.

Plus, it’s not a well-balanced approach to running.

Wind Chill: This is the temperature that expresses how cold it feels outside, considering the effective lowering of temperature by the wind.

Heat Index: This is the apparent temperature, and it’s measured by combining air temperature and relative humidity to determine how hot it feels outside when relative humidity is added to the equation.

Weather Stalking: The obsessive act of checking the hourly weather forecast before a significant run or race, expecting it to display your ideal conditions.

Runfie: The combination of Selfie + Run, or the picture you take of yourself before, during, or after a run or race to share on social networking services such as Facebook, Instagram, and Twitter, and let the whole world know about what you just did.

Image Credit – RunSelfieRepeat

Farmer Blow: Also known as the “snot rocket,” this technique used by many runners refers to the art and science of holding one nostril while forcefully blowing the contents from the other with one solid blow.

This skill requires a lot of time and practice to master.

Bandit: A usually frowned upon practice that describes someone who participates in a race without paying the entry fees, robbing the race for the experience without permission.

Carrot: A super attractive male or female runner who motivates you to keep going strong during a run or race by keeping up with their pace as if following a carrot on a string.

New to Running? Start Here…

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Should I try a running streak? Is it safe to run every day?

There are common questions I get emailed about a few times every week.

That’s why I want to dive deep into this subject.

In this post, I’m sharing with you the complete beginner’s guide to running streaks and answer a series of basic questions such as:

• What is a run streak?
• What are the main benefits of running everyday?
• What are the potential dangers
• How long is a running streak?
• How to start a run streak?
• And so much more.

Sounds great?

Let’s get started.

What Is A Streak Run?

A running streak is running on consecutive days for a definite period. Simply put, a running streak is when you run every day.

The length of your run streak will depend on your training goal and personal preferences.

The objective is to run every day, for a week, a month, a year, or however long you see fit. They are all valid run streaks. It can be outdoors, on trails, roads, tracks, or on a treadmill. As soon as you skip—or miss—a day, the streak is no more.

And I didn’t come up with the rules. But they are two official-run streak organizations.

The United States Running Streak Association (USRSA) was established in 2000, and Streak Runners International (SRI) was established in 2012.

These two organizations describe a running streak of running at least one mile—or 1.6 kilometers—within each calendar day.

Usually, these rules are self-imposed—yes, between you and yourself—and therefore are monitored by the runner.

The Unspoken Rule

According to Streak Runners International, Inc., the official definition of a running streak is to run at least one mile, roughly 1.6 kilometers, each day. So that’s roughly 10 to 15 minutes of easy running.

The same organization also lists members’ streaks from around the world.

The Running Streak Community

As you’d expect, the streak-running community is a big one. That’s where the streakers find inspiration, motivation, and guidance. It always feels nice to be a part of something bigger than yourself.

Here are a few places where you can hang out with streakers worldwide.

Facebook Groups

Of course, there’s a Facebook group for that. For example, the Runners World Run Streak Facebook Group has over 40k members. The Streak Runners Interval has around 6000 active members in early 2023.

And most of these groups are super active. So if you become a member, you’ll be getting a lot of running updates, reading many success (and failure) stories, and advice on what it takes to run every day from fellow run-streakers.

When you own a runner, active or retired, you’re automatically entitled to an SRI/USRA membership. Once you maintain your running streak for a year, you can qualify for your streak’s SRI/USRS listing.

But what does it mean to have your running streak listed? Simple. You’ll be able to find your streak achievement listed on the website’s official run streak page.

For example, the Sri and USRA list has over 3000 male and 1800 female streaks. So, yes, that’s quite a lot. And by fulfilling the requirement, you too should be able to join their ranks.

The 11 Running Streak Categories

The running streak community is divided into 11 categorizers by the SRI and USRA and are broken down in terms of years of run-streaking.

These are:

• The neophyte – one to 4 years
• Proficient – 5 to 10 years
• Experienced – 10 to 15 years
• Well-versed – 15 to 20 years
• Highly skilled – 20 to 25 years
• The dominators – 25 to 30 years
• The masters 35 to 40 years
• The legends – 40 to 45 years
• The coverts – 45 to 50 years
• The hills – more than 50 years (only four total recorded)

The Benefits Of Running every day

Okay, now that you know what running streaks are all about, let’s understand why you even bother doing one.

Make Exercise a habit

If you’d like to make running a habit, like brushing your teeth, showering, or whatever, then run streaking is for you. Habits are formed when we perform an activity repeatedly—that’s the essence of run streaking. A few weeks into your running streak, running will become second nature.

You’ll Become More Flexible

Running daily—no matter the weather or what’s happening around you—will force you to adapt to different situations, which makes you more resilient. This means fewer excuses. You’ll have to get used to early morning runs, adverse weather conditions, and nighttime runs.

Minimal Potential Risk

Running streaks are not risky. On the contrary, research shows that moderate daily exercise improves your overall fitness and health. When you run every day, you typically (and should) start with slow and short runs, which gives your body enough time to re-adapt to the effects of exercise.

Reduced Cancer Risk

Research has suggested that running a mile per day may drastically lower the risk of cancer by:

• 42 percent for esophageal cancer
• 27 percent for liver cancer
• 26 percent for lung cancer
• 23 percent for kidney cancer
• 16 percent for colon cancer, and
• 10 percent for breast cancer

Motivation

Committing to running every single day can be motivating as it pushes you to keep your running habit. Instead of running whenever you have nothing else to do, you’re incentivized to keep training and working towards your goal.

The Cons Of A Running Everyday

Running daily has much to offer, but drawbacks are expected, like any other exercise plan.

Lack of Recovery

The major issue is that running daily may force you to log in the miles when your body should recover. Recovery days are key, and I’m a big fan of them. Even when I do a run streak for a few weeks at a time, I try to schedule at least a day when I feel like my body needs it.

Skipping rest may compromise your ability to get faster and stronger.

What’s more?

If you’re recovering from an injury, run streaking may risk aggravating your condition and causing a flare-up.

Too Much Overload

I hate to state the obvious, but you run a high risk of injury and overtraining when you overload your body. As you already know, running is a high-impact sport per excellence. It can take a toll on your body.

Therefore, when logging a mile (or the miles) daily, you must ensure that you are not overtraining. This means limiting the time, intensity, or type of training you do. Of course, you’ll have to find a way to manage it.

Otherwise, you could be at a higher risk of injury if you don’t manage your training.

Logging the miles every day may cause overuse injuries caused by repetitive trauma.  These often involve stress injuries to your joints, muscles, tendons, and ligaments.

Keep Track of Your Overtraining Symptoms

A systematic review of overuse running injuries reported that injury risk increases when weekly mileage exceeds 40 miles for men and around 30 to 39 miles for women. This range seems to be the breaking point for most runners.

This may seem like too much running, but you’re more likely to reach this mileage if you’re logging the miles daily.

Fortunately, overtraining leaves clues. Here are some of the warning signs to pay attention to:

• Higher resting heart than usual
• Having trouble falling asleep or staying asleep
• Feeling more tired than usual
• Feeling sick and under the weather
• Unwanted weight loss
• Appetite problems

Will Running Everyday Help me Lose Weight?

This is one of the main reasons many people want to start running daily, so let me explore this issue briefly.

Here’s the truth.

Running for weight loss is a complicated process. You cannot just run the pounds away. Sure, running every day will undoubtedly increase your calorie burn, but you might not lose weight for any of the following reasons:

• More stress. As you stress your body by running daily, your cortisol level increases, which may lead to weight gain.
• More hunger. As you log in more miles, you’ll eat more than usual to satisfy your hunger, which may lead to weight gain.
• Not eating properly. This goes without saying, but you cannot outrun a crappy diet—no matter how far and/or fast you can run.

The best thing you can do to ensure you’re losing weight is to create an energy deficit. This means burning more calories than you’re taking in. That’s where eating healthy comes into the picture.

Serious about losing weight by running? Then check out my weight loss by the running guide.

Additional resource – Prevent Heart Burn While running

How To Start A Run Streak

Starting to run every day may seem as obvious as running EVERY DAY, but there’s quite a lot to consider.

First, are you even a runner?

Running daily isn’t a good idea if you’re a complete noob. Unless you have a basic fitness level, run streaking may do you more harm than good.

So, as a general rule, ensure you’ve followed a consistent running plan for at least the past year before you try a run streak. Beginner runners should focus on building their overall running fitness before trying to run every day.

For example, if you only exercise once or twice a week, slowly build it up to three or four times before beginning your streak.

Short Streaks & Easy Pace

Running streaks is not about pushing your body to the limit

Start slow. Aim to run at a pace you still feel like you have energy by the end of the session. If you’re completely exhausted, then you likely pushed yourself too far. Running hard miles every day makes you prone to injuries. Your goal is to stay consistent—not smash through PRs.

Instead of shooting for a one-month run-streak, start with a week, then see if you can do more.

What’s more?

Mix in different training methods to get the most out of your running streak—do easy runs, Fartlek, tempo runs, and long slow runs.

How Much Should You Run?

How long your run streak should last is entirely up to you, but establishing a streak goal is always a good idea to keep you on track.

As a rule, commit to running for specific days, weeks, or even months (if you’re ready). Just make sure to set YOUR own goal that’s different from everyone else’s.

Even a goal of running streaking for two weeks can drastically positively affect your physical and mental health.

Make A Plan

The hardest part about a running streak is finding time for it. This is especially true if you have a busy life—just like the rest of us.

Sit down and plan how to squeeze the miles around work, school, family, and friends, then stick to it.

Feel free to get creative. For example, you could run at the crack of dawn, combine a commute with a run, run at lunchtime break, or the night before you go to bed (let me tell you, those night runs are the best).

Change Up Routes

Sticking to the same route over and over can be tiresome.

I’m not against having a few favorite routes up your sleeves, but changing up your running routes now and then is a fantastic way to keep the streak interesting—especially since you’re running every day.

Listen To Your Body

By far, this is the most important piece of advice.

Logging miles daily requires much effort, even when you’re not logging that many miles.

That’s why excessive ambition can hurt when it comes to running streaks.

If you stick to a relatively short and easy runs, nothing bad will happen, but who knows? Running nightmares such as knee pain, ankle sprains, and shin splints are nothing to scoff at.

And whatever you do, please stop your run streak if you’re injured. If taking a few days off is the only way it will heal, take the rest.

Next, consult your doctor if things don’t improve.

The Checklist

Before you jump into a run streak, make sure you already have the following:

• Proper shoes – Get running footwear that suits your foot type and running style. The right pair will help prevent injuries.
• Running Clothing. Choose items made of high-performance fabrics. And remember to dress for the weather. Cold and rain are no excuses.
• Plan a few specific routes around your neighborhood so you know exactly where you need to go.

How to Do a Run Streak – The Conclusion

There you have it! If you plan to run every day for a week, a month, or longer, then today’s post should be enough to get you started on the right foot. After that, the rest is just details!

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

It’s totally normal to feel a bit panicked when you ask yourself why is my period late, but yet you don’t have the answer. You start second-guessing everything, right? Like, “Did I eat something funky?” or “Am I working out too hard?” Well, it turns out that sudden weight loss and excessive exercise can indeed throw your menstrual cycle off balance, even if you’re not expecting a little bundle of joy.

Your body requires a certain amount of nutrients and calories to function correctly, so when it’s not getting enough, it has to prioritize. Kind of like when you’re stuck in traffic, and you have to choose which lane to stay in. Your body has to do the same thing and focus its energy on the most crucial systems, which means other areas, like bone-building and reproduction, might get left behind.

When it comes to your period, your hypothalamus, a region in your brain, can put the brakes on ovulation if your body is struggling to keep up. That can lead to irregular cycles or even missed periods altogether. So, it’s essential to make sure you’re taking care of yourself, getting enough rest, and fueling your body with the right nutrients to keep things running smoothly.

How is exercise related to missed periods?

Let’s talk about periods and exercise. So, you’re hitting the gym hard, pushing your limits, and feeling great about it. But what happens when your period doesn’t show up on schedule? It can be a bit of a head-scratcher, right? Well, overexertion and intense exercise can indeed cause missed periods or even a complete cessation of periods.

Now, I’m not saying you should give up exercise altogether – that’s not the answer. But if you’re an athlete or someone who consistently trains hard, irregular or skipped periods can be a common occurrence. And here’s the thing: even if you’re new to the fitness game, starting an intense regimen can throw your menstrual cycle off balance too.

You might think that it’s totally normal for periods to stop while training for sports, but that’s not always the case. In fact, it’s one of the three interconnected health risk factors that make up the Female Athlete Triad. The other two are bone loss/osteoporosis and poor energy availability with or without disordered eating. Basically, if one risk factor is present, it increases the likelihood that the other two may emerge or already be there.

It’s kind of like a game of Jenga. If one piece is missing or unstable, the whole tower is at risk of tumbling down. So, it’s important to take care of your body and make sure you’re not pushing it too hard without giving it the fuel it needs to function properly. And if you do experience missed periods or irregular cycles, it’s worth talking to a healthcare professional to make sure everything is okay.

Exercise guide to preventing missing your period

When you hit the gym for a couple of hours every day, you’re definitely burning some serious calories. And that’s great, right? But what you might not realize is that your body needs more fuel to keep up with all that activity. So, don’t be afraid to chow down on some extra snacks and meals to keep your energy levels high.

Here’s the thing, though – you don’t have to be a fitness fanatic to reap the benefits of physical activity. Whether you’re a guy or gal, young or old, it’s important to get moving for at least 30 minutes a day. That can be anything from taking a brisk walk to hitting the dance floor – just find an activity that you enjoy and go for it.

Ladies pay attention: exercise is especially crucial for us. It’s not just about staying in shape – physical activity can help reduce our risk of developing all kinds of health issues, from heart disease to osteoporosis. So, let’s get moving, ladies!

Now, when it comes to designing your exercise routine, it’s important to keep your goals in mind. If you’re aiming to get in some serious shape, you’ll want to mix up your workouts to include high-intensity days, recovery days, and moderate-effort days. That way, you’ll build endurance, strengthen your heart, and burn fat – all while avoiding burnout.

High-intensity interval training (HIIT)

Are you ready to kick your workouts up a notch with high-intensity interval training, or as the cool kids call it, HIIT? Listen up because I’ve got some tips for you.

First off, let’s talk about the duration of your HIIT sessions. Don’t expect to be sweating it out for an hour or more, my friend. This type of training is all about short, intense bursts of activity followed by periods of rest. Ideally, your HIIT workouts should last between 20 and 30 minutes.

But don’t be fooled by the brevity of your HIIT sessions – they should be tough! You should be pushing yourself to your limits during those intense intervals, whether it’s sprinting, lifting weights, or doing bodyweight exercises. Trust me, you’ll feel the burn.

Now, here’s where things get interesting. When you’re finished with your HIIT session, your body will continue burning calories for a while after you’ve stopped working out. This is thanks to something called EPOC, or excess post-exercise oxygen consumption. It’s like a little afterburn that keeps your metabolism revved up for a while, helping you burn more calories throughout the day.

Easy day workout

Active recovery is like a gentle hug for your body after pushing it hard during the week. It’s like giving your joints a little TLC, a chance to stretch and move in ways that feel good. A 30- to 45-minute active recovery session can be just what your body needs to loosen up and recharge for the next workout.

When it comes to your workout routine, balance is key. While high-intensity workouts are fantastic for building endurance and burning fat, it’s important to balance them out with moderate exercise days. These workouts may not be as intense, but they still offer plenty of benefits. You can still burn a good amount of calories, and your body can repair itself from previous intense workouts. Think of it like taking a break to catch your breath during a long run – it helps you keep going without burning out too quickly.

Moderate workout

Ah, the sweet spot of moderate exercise. It may not be as intense as high-intensity interval training or as calming as active recuperation, but it’s a vital component of a well-rounded fitness routine.

But if you’re looking to shed some pounds, it’s essential to know that you’ll need to put in a bit more time and effort with these moderate workouts to see results. That means extending those sessions to 45 minutes or more to burn enough calories to make a difference.

Of course, finding the time to fit all these workouts into your busy schedule can be a challenge. But don’t fret! Start by choosing one or two days each week for your more strenuous activities, like a killer spin class or a challenging weightlifting session. Then, give yourself a break the following day with some light yoga or a leisurely stroll.

After that, fill in the rest of your week with those longer, moderate-intensity workouts. Remember, it’s all about finding that sweet spot of working hard but not too hard to reap the most significant health benefits.

But before you start any new exercise program, make sure to check in with your doctor. This is especially important if you have a medical condition, are carrying a bit of extra weight, or are over the age of 40. Taking care of your body and your health should always come first

A Side stitch when running can put a real kink in your training routine.

Though not usually a medical emergency, side stomach cramps during a run can be painful enough to force you to stop training altogether.

In this article, I’ll share everything you need to know about managing a side stitch when running– including:

• What is a side stitch
• The causes of a side stitch when running
• How to stop a side stitch
• How to prevent side stitches from running
• And so much more

Sounds great?

Let’s dig in.

Side Stitch Running Explained

What’s medically known as exercise-related transient abdominal pain, or ETAP for short, it’s a pretty common and annoying running condition. More specifically, it refers to localized sharp pain in one side of the abdomen while running. The pain is experienced on either side of the abdomen. However, the stabbing, sharp pain is typically felt on the right lower side of the abdomen, just below the ribcage.

This is often blamed on muscles in the diaphragm spasming, and it’s usually the result of what you eat or drink before a run. It usually strikes the upper abdomen, just below the ribcage. It’s also much more likely to plague the right side and might be linked with shoulder tip region pain.

The Causes of Side Stitches in Runners

Research tried to find out the exact cause of this problem, but still considered idiopathic. The theories range from irritation of the peritoneum to poor blood circulation in the diaphragm, resulting in cramps in the abdominal muscles.

Consuming too much food before a run has also been shown to contribute to the onset of pain. That said, side stitches can impact anyone who runs for a prolonged period.

Every cloud has a silver lining, as side stitches are not a medical emergency or a reason to visit your doctor.

Side Stitch Symptoms

Side stitches can feel different for different runners.

Some runners feel a stitch as a sharp pain, almost like someone is stabbing them. Others report a cramping feeling or a dull ache. In most cases, they occur on the right side of the body.

Typical symptoms may include a pulling sensation, a dull ache, or a stabbing, sharp pain. They tend to dissipate once you stop running and walk them off.

According to a study of Sports Medicine that surveyed over 600 athletes, the pain related to a side stitch had an average pain rating score of 5.6 out of 10.

So you shouldn’t feel bad if you have to slow down because of the pain caused by side stitches. You’ll have to slow down until the pain fades. How long the pain lasts depends as it can var for each runner, so there’s no hard figure.

How to Prevent A Side Stitch While Running

While many questions regarding the exact science of side stitches are still without answers, luckily, many measures help minimize or prevent them.

Here are a few.

Warm Up Properly

To help prevent side stitches during a run, warm up properly.

Skipping the warm-up phase may lead to rapid-fire, irregular breathing—this may set the stage for premature fatigue, side stitches, and even injury.

Simply warm up by walking briskly for at least five minutes, then gradually work your way into an easy running effort before picking up the pace.

Planning on doing a hard session (such as a sprint workout)? Then perform a series of dynamic exercises to get your muscles ready for intense exercise.

This is the dynamic warm-up I usually do.

Strengthen Your Core

Runners stand to gain a lot from regular strength training, especially when building core strength—fighting off side stitches is not an exception.

Strengthening your core muscles improves your form efficiency and performance and can help you build a more robust diaphragm.

This helps make it more resilient to fatigue, therefore, less likely to submit to cramps.

So how do you strengthen the core for maximal running performance?

Focus on compound movements like the plank, the Russian twists, Superman, and the side plank that targets your entire core.

Mind Your Pre-run Meal

If you often get plagued with side stitches during a run, take note of your food intake before you head out.

This helps determine if there’s a link (or connection) between your pre-run meals and the frequency (or intensity) of your side stitches.

What, when, and how much you eat before a session may contribute to side stitches. During digestion, blood flow to the diaphragm is severely limited, which may trigger spasms.

As a rule, give your body enough time after a meal to stave off a stitch, shooting for at least three hours before your run. Generally, high-fat, high-fiber foods take longer to digest; therefore, avoid them two to three hours before a run.

You should also avoid concentrated sugary drinks before and during training.

Need a pre-run snack to get you going?

Try having it an hour before your workout, choosing high-calorie, low-protein, low-fat snacks and foods at all times.

Avoid gassy foods.

These build up gas in your digestive system and may cause stomach pain.

Here are some foods to void before a run:

• High-fiber foods can irritate your gut
• High-fat and heavy foods
• Sugary juices and drinks
• Drinking too much water before a run.

Stop A Side Stitch When Running

Have a bad history of side stitches? Do this next time you’re plagued with side stomach pain: slow it down and breathe deeply to release the tension.

Next, walk slowly and press your finger on the right side of your body while powerfully exhaling and then holding your lips together.

I don’t know how this helps, but it does work—at least for me.

You can also bend your upper body forward and try reaching for your toes with your fingers.

This may open up more space within your internal organs, which, in theory, may help move the liver away from the diaphragm.

Once the pain subsides, pick up your running pace slowly.

The “creating space” method always works for me.

Have a try!

Side Stitch When Running – The Conclusion

Hopefully, the above strategies will help you better deal with side stitches and enjoy your next runs.

Imagine your body as a clay sculpture that you have the power to mold and shape. Weightlifting is like the sculptor’s tool, allowing you to chisel away the excess and carve out the form you desire. But just like sculpting, it requires patience, dedication, and a willingness to push through the discomfort.

As someone who has dabbled in weightlifting, I know firsthand the feeling of triumph when you hit a new personal record or see your muscles bulging. It’s a rush of endorphins and pride that fills you up from the inside out.

But the benefits go beyond just aesthetics. When you commit to weightlifting, you are committing to improving your overall health and well-being. It’s like planting a seed that will grow into a stronger, more resilient version of yourself.

Let’s dive into some of these benefits.

Boosts Metabolism: When you lift weights, you’re not just building muscle, you’re also building up your metabolism. It’s like revving up the engine in your car – the higher the RPMs, the more fuel you burn. And with weightlifting, you burn calories even when you’re resting. It’s like a fire that keeps burning long after the flames have died down.

Improved Bone Health: But it’s not just your muscles that get stronger. Weightlifting also works its magic on your bones. It’s like giving them a tough love hug – the kind that hurts a little but makes you stronger in the end. And the benefits don’t stop there. Weightlifting can also pump up your heart health by reducing bad cholesterol levels and lowering blood pressure. It’s like a cardio workout without the treadmill.

Better Heart Health: But perhaps the most magical thing about weightlifting is what it can do for your mental health. When you lift weights, you’re not just building a better body, you’re building a better mind. It’s like taking a mental vacation from the stresses of everyday life. You leave the gym feeling like a superhero, ready to take on anything that comes your way.

Better Overall Physical Function: And let’s not forget about the overall physical benefits of weightlifting. It’s like a Swiss Army knife for your body – it improves mobility, flexibility, and coordination all at once. It’s like unlocking a whole new level of physical ability.

The Importance of Motivation in Weight Lifting

Weightlifting isn’t just about brute strength and lifting heavy weights – it’s also a mental game. And when it comes to the mental side of weightlifting, there’s nothing more important than motivation.

Motivation is like the fuel that keeps the weightlifting machine running smoothly. It’s what drives athletes to show up day after day, even when they’re tired or feeling discouraged. And it’s what keeps them pushing through plateaus and reaching for new heights.

Here are some specific reasons why motivation is important in weightlifting:

Consistency

Think of motivation like a personal cheerleader – always there to encourage you, even when things get tough. With motivation by your side, you’ll have the consistency you need to stick to your training program, even when life gets in the way. It’s like having a reliable friend who always has your back.

Progression

As you move up in weightlifting, you’ll encounter new challenges and obstacles. It’s like climbing a mountain – the higher you go, the steeper the climb. But with motivation, you’ll have the drive to keep going, to keep pushing yourself past those plateaus and to new heights.

Positive Attitude

Let’s not forget about the importance of a positive attitude. Weightlifting can be tough – there’s no denying it. But with motivation, you’ll be able to maintain a positive outlook, even when things get rough. It’s like having a ray of sunshine on a cloudy day – something to lift your spirits and keep you moving forward.

Mental Toughness

Weightlifting isn’t just about building strong muscles, it’s also about building a strong mind. With motivation, you’ll be able to push through pain and discomfort, to stay focused on your goals even when the going gets tough. It’s like forging steel – you’ll come out stronger, tougher, and more resilient than ever before.

How to Keep Motivated For Weightlifting 

If you’re a weightlifter, you know that motivation is like the secret ingredient that makes all the difference in achieving your fitness goals. But sometimes, even the most dedicated athletes need a little extra boost to keep going. That’s where these inspiring podcasts, decor, and tees come in handy

Inspirational Podcasts

1. a) Barbell Shrugged: This podcast is all about strength, conditioning, and functional fitness. They interview top weightlifting athletes, coaches, and experts in the field to give you the latest insights and inspiration for your journey.
2. b) Iron Culture: Hosts Eric Helms and Omar Isuf discuss everything from training and nutrition to the philosophy and culture of strength sports. They interview top athletes and experts in the field to provide a wealth of knowledge and inspiration.
3. c) The JuggLife: Hosts Chad Wesley Smith and Max Aita are both world-class powerlifters and coaches. They share their training tips, insights, and experiences to help you reach your full potential in the gym.

Decor for your gym walls

1. a) Gym Wall Decals: Decorate your home gym with inspiring quotes and images. You can find a wide range of gym wall decals on Etsy, including motivational quotes and fitness-themed designs.
2. b) Weightlifting Posters: Hang posters of your favorite weightlifters or motivational quotes on your wall to keep you posters. motivated. Check out websites like AllPosters and Redbubble for a wide selection of weightlifting
3. c) Gym Mirrors: Invest in a high-quality gym mirror to track your progress and keep yourself motivated. Seeing your progress reflected in the mirror can be a powerful motivator to keep pushing yourself.

Motivational Tees

Wearing a tee with a motivational quote or graphic can help remind you of your goals and keep you motivated during your workouts. Some of the best brands according include:

1. a) Gymshark: Gymshark offers a range of stylish and comfortable workout clothes, including tees with inspiring slogans and images.
2. b) Rogue Fitness: Rogue Fitness is a popular brand among weightlifters and powerlifters. They offer a range of tees with motivational slogans and images, as well as shirts featuring their iconic logo.
3. c) Chummy Tees: Chummy Tees is establishing itself as one of the fastest-growing brands that offer a wide range of elegant, stylish, and comfortable workout t-shirts. They feature a “Meet me at the bar workout t-shirt” among many others worth checking out.
4. d) Lululemon: Lululemon is known for their high-quality athletic wear. They offer a range of tees with motivational slogans and images, as well as shirts featuring their iconic logo.

Conclusion

Here’s the thing – there’s no one-size-fits-all solution when it comes to staying motivated. You need to experiment and find what works for you. Maybe you’ll find that listening to an upbeat playlist pumps you up more than a weightlifting podcast. Or maybe you’ll discover that decorating your gym space with pictures of your fitness idols is more inspiring than motivational quotes. The point is, don’t be afraid to try new things until you find the combination that makes you excited to hit the gym and lift some weights!

And hey, speaking from personal experience, it can be a fun journey to find your motivation sweet spot. It’s like a treasure hunt – you never know what gems you might stumble upon until you start exploring. So don’t give up, my weightlifting friend. Keep experimenting, keep lifting, and most importantly, keep that motivation fire burning bright!

Are you looking for ways to improve your running performance? Running is a high-intensity sport that demands strength, speed, and endurance. Believe it or not, the key to boosting your mileage and improving your performance is not more cardio, but strength training. 

Strength training for runners can make you faster, stronger, and help you improve your pace. In this article, we’ll review some of the most effective strength training exercises for runners, and how they can reduce your risk of injury, boost your performance, and help you advance in your sport.

Lunges

It goes without saying that leg-strengthening exercises should be a key component in your training program. Lunges target your hamstrings, quads, and glutes to improve balance, muscle strength, and coordination.

To perform a lunge correctly, begin by standing with your feet shoulder-width apart. While shifting your weight to one leg, slowly step forward with the opposite leg and lower your back knee toward the ground. Try to keep your front knee at a 90-degree angle. Do this for three sets of 10-12 reps with each leg.

Deadlifts

Deadlifts are a compound exercise that targets various muscle groups including the lower back, core, glutes, and hamstrings. While building strength in the legs, deadlifts also strengthen your core to improve your posture during runs. This will help offset some of the stress that running puts on your body by allowing proper movement of your joints, ligaments, and muscles.

Deadlifts are very simple and the weight can be adjusted based on your fitness level. Standing with your feet shoulder-width apart and the barbell on the floor, grip both hands tightly around the bar. While keeping your arms straight and spine neutral, brace your core muscles and slowly lift the barbell to hip or thigh level. Then keep your back straight as you slowly lower the bar back down to the ground. Repeat for three sets of 10-12 reps.

Calf Raises

At first sight, calf raises may not seem all that impressive. However, they are a simple yet incredibly effective exercise to boost your speed and reduce your risk of injury. This is because calf raises isolate your soleus and gastrocnemius muscles, which are two highly injury-prone sites in runners.

To do a calf raise, simply stand on a step with your heels hanging over the edge. Shift your weight to your toes and raise your heels up as high as you can, and then gently lower them back down. Repeat this for three sets of 10-12 reps.

Planks

Earlier we discussed the importance of core strength for runners. Planks are a dynamic, full-body exercise that can help improve your posture and balance, and help prevent back pain. To perform a plank, begin in a pushup position, straightening your spine with your arms fully extended. Hold this position for 30-60 seconds, then relax and rest for 30 seconds. Repeat this exercise for three sets. 

Strength training plays a vital role in your performance, and should be a focal point of every runner’s training program. Lunges, deadlifts, calf raises, and planks are all highly effective exercises to improve strength, balance, posture, and speed, and reduce your risk of injury.

Want to give night running a try but are afraid?

Then you have come to the right place.

Daytime savings, work meetings, family duties, and so on can get in the way of a running routine during the daytime. That’s why shifting to the nighttime might be the last resort for many runners.

But here’s a little caveat – Running at night requires a different approach than running when the sun is up.

I will share everything you need about safe nighttime running in today’s article.

More specifically, I’ll explain the following;

• The benefits of running at night
• The dangers and risks of nighttime running
• Is it worth it to run at night?
• Safety tips for running a time
• And so much more

Sounds great? Let’s get started

The Benefits of Nighttime runs

Here are some of the benefits of logging miles during the nighttime.

More Time

Most of your day is likely booked when you lead a busy life (just like the res of us). Maybe you’ve got a challenging job that requires every hour of the day, or you’ve kids to take care of, feed, and send to school.

INSERT YOUR REASON HERE.

If any of this applies to you, you might feel tempted to give up on running altogether.

But it shouldn’t be.

Running at night removes that excuse. You might have fewer interruptions and distractions following work, so you can put your energy into your run and likely long in one or a few extra miles.

Release Tension

Feeling tensed up during the day? Then your nighttime run is the ideal de-stressed.

Forget about drinking

Forget about clubbing

Forget about unwinding in front of a TV

Forget about Netflix and chill

And forget about those boring and expensive yoga classes.

Get your shoes on and chop away that stress monster one stride at a time. Then, no matter how bad your day was, you’ll feel that flood of endorphins.

In other words, a nighttime run can make you feel better.

Improve Your Sleep

If you run at night, you might experience deeper and higher quality sleep. You might also find it easier to fall asleep and stay asleep longer.

Again, don’t take my word for it.

Research consulted at the University of South Carolina reported that individuals who performed mild to high-intensity exercise for a couple of hours could fall asleep 30 minutes later.

But there’s a little caveat.

Research has found that exercising too hard too close to bed time may interrupt sleep quality in some individuals.

So to make the most of your night run, keep the pace easy, cool down properly after, shower, and unwind before you sleep. At the very least, your core temperature should return to normal before hitting the sack.

Fewer Injury Risks

Running when your core temperature is at its peak is ideal for avoiding injuries.

Guess when it is? It’s often between 4 pm and 8 pm.

When your core temperature is at its peak, your muscles will have more oxygen and nutrition, your blood flow will be improved, and your joints will be well lubricated—all of which sets you up for the perfect workout.

Science backs this up. An experiment conducted at London University found that subjects consistently run around a minute faster on a 10K course at night than during the day.

3 Risks of Running at Night

There are particular risks to running at night concerning sleep and safety. Some of these include:

 Visibility issues

Vision is impaired once the sun sets. Noticing bumps, holes, or ice on the road will be harder. Nighttime running can be dangerous. You might have trouble seeing obstructions or vehicles; other road users will find it hard to see you. This puts at a higher risk of accidental collisions.

This is especially true if you focus on breathing instead of being aware of running terrain. (It’s not a deal breaker. I’ll share a few tips later on how to sidestep this.)

Difficulty Sleeping

I touched upon this before, but it merits repeating. This is especially true if you plan to do a hard run at least two hours before bed. Night time intense running raises your heart rate and boosts your core temperature, making it harder to fall asleep.

(Again, I got a few solutions for this. Just hold on.)

Harassment

Depending on where you run, getting harassed can be troublesome. This is especially the case for a female runner.

How to Start Running At night

Without further ado, here are the guidelines for a safe and effective nighttime run.

Have Situational Awareness

By far, this is the cardinal rule of safety.

Situational awareness is the overarching principle of safe outdoor exercise—not just at night but also during the day. Abide by this rule, and you’ll reduce the risk of getting yourself in dangerous situations.

First of all, be aware of your surroundings. Avoid quiet alleys, dark parks, overgrown trails, deserted areas, etc. Instead, stick with busier streets, staying on the left side of the road—preferably under a streetlight—the entire time.

Next, keep your eyes straight ahead, check your sides, and turn to check what’s behind you occasionally—especially if you feel anything out of place.

What’s more?

Keep your eyes open for obstacles that can trip you up: rocks, broken concrete, gumballs, drivers, and everything else.

And please, be wary of any suspicious people on your running route.

No Headphones Allowed

Many runners love to hit the pavement with their favorite tunes in the background—I’m no exception.

But running at night is a different beast. First, your vision is impaired. Thus, you’ll need your ears to guide you forward.

However, loud music restricts your hearing and distracts you from your environment, cutting you completely from what’s happening around you.

According to a study from the University of Maryland School of Medicine and The University of Maryland Medical Center in Baltimore, traffic incidents involving pedestrians wearing headphones tripled from 2004 to 2011.

The worst part is that a whopping 70 percent of these incidences resulted in the death of the pedestrian.

If you feel like you have to run with your headphones, at the very least, have the volume low enough that you can hear your surroundings, whether it’s people, oncoming cars, trains, or cyclists.

You can also use one earbud (tuck the other bud safely into your shirt or jacket) and keep an ear for anything heading your way.

Be Traffic Smart

Traffic is another huge source of headache for runners—especially city dwellers. Cars are the biggest source of danger during night time running.

About 80,000 pedestrians get hurt each year by cars in the U.S., and the risk of being struck increases 10-fold after dark, with the majority of accidents occurring between 6 p.m. and midnight, according to the Centers for Disease Control.

The number of fatalities is also alarming. According to the National Highway Traffic Safety Administration, roughly 4000-5000 pedestrians sustain fatal injuries in traffic crashes yearly.

And as a runner, you are, basically, a pedestrian on steroids. So here are the sensible steps you need to take:

First, never run in the same direction as traffic. Instead, run against it. By facing traffic, you’ll see oncoming cars clearly if you must make any last-minute evasive maneuvers.

Secondly, do not make the mistake of assuming that a driver can see you. Instead, assume that every driver is busy texting, talking on the phone, listening to the radio, or just lost in thoughts. In other words, run like a defensive driver.

What’s more?

If you can, avoid rush hour time—the fewer vehicles to worry about, the better. Wear a cap or visor if you find headlights blinding.

Here are more traffic rules to follow:

• Look both ways before crossing the streets, even if a stop sign is nearby.
• Slow down, or stop at a curb to get a full picture of the road ahead.
• Make eye contact with a driver before crossing the road.
• Keep your eyes on reverse lights and an ear for cars with running motors.

Run With a Partner

I hate to sound cliché, but there is strength in numbers.

Running with a buddy gives you extra ears and eyes for danger. This will drastically reduce the risk of someone accosting you.

Pairing up with a buddy can also boost your motivation and consistency. So, don’t you want to be a safe and better runner? I bet you do.

Ask your running friends, and join online runners’ forums. Or just join a local running club. They must have night time running plans.

Leave Word

Let your family members, friends, roommates, or a neighbor know where you are going, as well as what time they should hear back from you.

Once you are back home, touch base and tell them you are safe and sound.

Have Your ID on

Carry your identification with you, such as your driver’s license or some other form of ID. Put it in your pocket, use an ID bracelet, or clip on a tag to your running shoes.

Also, jot down your name, address, blood type, a list of emergency contacts, and any pertinent information.

Protect Yourself

To err on the safe side, consider keeping pepper spray or a Taser gun on you (depending on your state’s laws) to ward off any uninvited animals or individuals.

Have A Phone

Bring your cell with you even if you prefer staying off the grid while running (it’s your solo time, after all, so I won’t blame you).

Opt for an armband if you don’t have a pocket or bag to safely (and comfortably) carry your phone.

Don’t hesitate to call the police—and everyone else—if you’re in a pinch or got yourself embroiled in something bad.

Use Apps

Put modern technology to your advantage by using tracking and safety apps.

Some of the best security apps include safe. This one sends an alert message with your exact location to a list of emergency friends (or Guardians) who can respond promptly.

RunSafe is also another great option. This has the same functionality as most fitness apps, with GPS-enabled tracking.

It also has, like safe,  a sort of panic button that triggers a siren and strobe light, records videos, alerts the authorities, and tells them your exact GPS location.

Vary your Routes

Alter your running routine by running various routes throughout the week. If that’s impossible, run your usual running route backward.

Sticking to a rigid running routine creates a predictable pattern for creepers and stalkers to track you.

But, the less predictable you are, the harder you make it for someone to learn your habits.

Of course, random attacks do happen, but for the most part, stalkers usually pick their victims by observing a given area and looking for patterns.

And if you end up on their radar, they could predict where and when you will be solo during a night run.

The Right Gear For Nighttime Running

Your running gear also matters when running in the dark. Here are the must-have items:

The Right Clothing

Choose clothes designed for the night-conscious runner. It’s key that other road users can see you out there, especially when you’re crossing roads or running on the street.

You can find plenty of running-friendly clothing made of neon, light-reflection materials for nighttime workouts.

The good news is that high-visibility running gear can be lightweight, affordable, and a simple way to stand out during nighttime runs. The more reflective your clothing is, the more visible you will be on the road. Thus, the safer you’ll be.

Reflectors Around your Joints

For more visibility, strap a few reflectors around your joints, mainly your shoulders, elbows, knees, and ankles.

Doing so makes you instantly stand out from a still object like a tree or a mailbox and tells drivers which direction you are going. If you cannot afford them, use reflective tape or straps instead.

Headlamps

A good headlamp cuts through the darkness like a hot knife through butter. This can help you choose the safest course while improving visibility. Some modern brands are lightweight enough to attach to your hat or visor without much hassle.

Clear Glasses and a billed cap

These two items are critical for protecting your eyes at night.

The clear glasses act as a sort of shield for your eyes from cobwebs, thin branches, buds, leaves, and other obstacles. While on the other hand, the bill of a cap will protect your eyes from tree branches and other unseen obstacles that might obstruct your path.

Follow your Instinct

In the end, gut feelings are what might save the day.

Hence, if the hairs on your neck stand up for no apparent reason or a given situation is giving you the heebies jeebies, trust that feeling and run to a safer location.

Those gut feelings have protected us for millions of years and are there for a reason.

And do not think twice about alerting the authorities. Call the police in case you notice anything suspicious, whether it’s a person, a car, or a situation, you name it.

In other words, if you see something, say something.

Night Time Running – The Conclusion

There you have it! If you’re serious about making the most of your night runs, then today’s post should get you started on the right foot.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Attention all single runners! Are you tired of running solo and ready to mingle? Look no further than the power of the pickup line.

Sure, some may say they’re outdated or cheesy, but when used correctly, they can be the secret weapon to catching the eye of that special someone. And let’s be real, there’s nothing like the rush of successfully landing a great pickup line. But before you start spouting off every line in the book, it’s important to remember that not all pickup lines are created equal. You need to find the right one that fits the situation and the person you’re talking to.

Whether it’s a witty one-liner or a playful joke, the perfect pickup line can help you exude confidence and show off your personality. Plus, it’s a great conversation starter! And the best part? You can use them anywhere, whether you’re out on a run, grabbing coffee, or waiting in line at the grocery store.

Local singles runners may overcome the uneasiness of a first date by using cute, funny, and sports pickup lines. They’re in luck if they seek some great pickup lines for women. If you’re a local single, you may utilize the finest ones from our list of the most excellent at any time to flirt and attract the attention of that particular someone.

Pick one that both you and your crush will like. Ultimately, if your efforts are unsuccessful, keep trying. There could be a person who enjoys your sense of humor and is flattered by your interest in them.

Running Pick-Up Lines That Work

While pick-up lines can be fun, it’s important to remember that they’re only sometimes the most effective way to start a conversation with someone. Here are a few running-related conversation starters that could work:

Cheesy Runner Pick Up Lines

1. Are you a track? Because I can’t stop running to you.
2. Is your name Usain Bolt? Because I feel like I’m racing to catch up to you.
3. Do you believe in love at first sprint, or should I run by again?
4. I must be on the right track because I can’t take my eyes off of you.
5. Are you a long-distance runner? Because you’ve been running through my mind all day.
6. You must be a track star because you just sprinted away with my heart.
7. Are you a relay race? Because I want to be the one to pass the baton to you.
8. Do you need a personal trainer? Because I can teach you how to run into my arms.
9. Are you a hurdles racer? Because I want to jump over all obstacles to be with you.
10. I’m not a sprinter, but I’ll run a marathon for you.

Dirty Running Pick Up Lines

11. I must be a squirrel because I’m just nuts about you.
12. Excuse me, but I think you owe me a drink because I dropped mine when I looked at you.
13. Do you have a sunburn, or are you always this hot?
14. If I were to ask you out on a date, would your answer be the same as the answer to this question?
15. I’m not a genie, but I can make your dreams come true.
16. If you were a vegetable, you’d be a cucumber.

Running Back Pick Up Lines

17. Are you a runner? Because you’ve been sprinting through my mind all day.
18. I must be a stopwatch because I stop and stare every time I see you.
19. If running were a religion, you’d be my god.
20. I don’t need a GPS to find my way into your heart, just your running route.
21. Is it hot here, or just the sweat from our run together?
22. Are you a treadmill? Because I could run on you for hours.
23. I hope you’re a good runner because you stole my heart.
24. Are you a track and field athlete? Because you just jumped over all the hurdles in my heart.
25. I’m not a professional runner, but I’d love to jog with you sometime.

Pick Up Lines Involving Running

26. Are you a cross-country runner? Because I’d love to explore new paths with you.
27. You must be a track and field athlete because you’ve got me jumping hurdles for you.
28. Do you need a running coach? Because I’d love to help, you improve your stride.
29. Is your name Google? Because you’ve got everything I’ve been searching for.”
30. Are you a camera? Because every time I look at you, I smile.
31. I’d spend all nine lives with you if I were a cat.
32. Are you a magician? Because whenever I look at you, everyone else disappears.

Running Inspired Pick Up Lines

33. Are you a golfer? Because you’ve got a hole in one when it comes to my heart.

34 Are you a diver? Because I can’t stop falling for you.

35. Do you play volleyball? Because you just spiked my interest.
36. Are you a runner? Because I’m feeling a marathon of emotions for you.
37. Are you a cyclist? Because you’re spinning my heart like a wheel.
38. Are you a weightlifter? Because I’m feeling the weight of your love.
39. Are you a fencer? Because you’ve got me feeling like I’m sword-fighting for your love.

Running Away Pick Up Lines

40. Are you a martial artist? Because you’re making my heart kick and punch with excitement.
41. Are you a swimmer? Because I’m drowning in your beauty.
42. Are you a skier? Because I’m downhill falling for you.
43. Are you a figure skater? Because you triple-axle right into my heart.
44. Are you a soccer ball? Because I can’t stop kicking myself for not asking you out sooner.
45. Is your name Lionel Messi? Because you are a goal-scoring machine.
46. Are you a basketball player? Because I can’t resist dribbling all over you.
47. Do you play tennis? Because you have a racket going on.
48. Do you believe in love at first sight, or should I walk by again in my running shoes?
49. Are you a sprinter? Because you’ve been running through my mind all day.
50. Are you a gymnast? Because I’m falling for you head over heels.

How to Use Sports Pick-Up Lines Effectively

Sports pick-up lines may be a fun and flirtatious way to introduce yourself to someone who enjoys the same sports you do. Here are some pointers for crafting successful sports pick-up lines:

• Have confidence. When utilizing pick-up lines, confidence is essential. Don’t fear putting yourself out there; believe in your abilities and approach.
• Recognize your audience. Ascertain whether the individual you’re attempting to impress shares your enthusiasm for sports. Someone who doesn’t enjoy the sport of football might not respond favorably to a pick-up line concerning it.
• Use humor. Don’t take yourself too seriously; sports pick-up lines are supposed to be lighthearted and entertaining. A well-timed joke or pun might help to establish a rapport.
• Be original. Avoid using cliched or overused pick-up lines. Create something original and situation-specific.
• Be reasonable in your approach. Keep in mind that pick-up lines are only a method to initiate discussion. Avoid being intrusive or making the other person uncomfortable.
• Effective use of pick-up lines requires practice, just like any other talent. Try them out on friends or in casual situations to become accustomed to the delivery.

Now that we have listed 50 efficient running pick-up lines for you, pick the best lines that fit your purpose perfectly. Remember, the key to using sports pick-up lines effectively is to have fun and be playful. Don’t take yourself too seriously, and enjoy the conversation.