Cross Training For Runners

Do you often experience bruised toenails from running? You’re not alone, and I’m here to help.

Those bruised toenails might seem like a runner’s badge of honor, but they can be painful and disruptive to your training.

But don’t worry, there are steps you can take to prevent those unsightly and uncomfortable bruises.

In this article, we’ll dive into the world of runner’s toenails, explore how to treat bruised toenails from running, and, most importantly, discover ways to keep your toes happy and injury-free.

Let’s get started!

What is A Bruised Toenail From Running?

A bruised toenail from running, also known as a jogger’s toenail, occurs when the nail and the surrounding area become bruised or turn black due to the stress placed on them while running.

Medically termed a subungual hematoma, this condition involves bleeding under the toenail, which causes it to appear black. The black color results from blood leaking from damaged blood vessels.

A bruised toenail can lead to throbbing pain, intense discomfort, and the accumulation of blood beneath the nail. However, despite the pain, it is usually not a serious condition. In runners, the big toe and the second toe are often the most affected by jogger’s toenails because they are typically the longest toes and absorb the most stress during the running stride.

The Complications

While runners’ toes are not usually considered a serious running injury, they can be extremely uncomfortable and potentially interfere with your training. Ignoring runners’ toes can sometimes lead to painful complications, including:

• The loss of the toenail.
• Development of blood blisters.
• Risk of infection (more details on this later).

It’s important to address runners’ toes and take appropriate measures to prevent or manage these complications to ensure your running experience remains as pain-free as possible.

The Causes of Bruised Toenails

The primary cause of runners’ toenails is repetitive stress. With each step you take while running, the tips of your toes repeatedly rub against or hit the front of your running shoe. Even if you have proper running shoes and form, the impact can still lead to your toenails, especially the big one, repeatedly slamming into the front of the shoe during each foot strike.

While this impact may seem minor individually, over the course of thousands of steps during your training, it can lead to the rupture of blood vessels beneath the toenail, resulting in blood leakage. The more stress and impact your toes endure, the greater the damage that accumulates over time.

Additional Resource – Your Guide to Groin Strains While Running

Symptoms of Infection After Nail Injury

As I mentioned earlier, bruised toenails are generally not a cause for concern. However, in some cases, the condition may lead to an infection if bacteria or germs enter the toes through a break in the nail or skin. Additionally, if the nail comes off, there will be an open area on the toe where infection could potentially develop.

In cases of infection, antibiotics may be required, but only a healthcare professional can determine the appropriate course of treatment. It’s important to be vigilant for the following signs of infection following a nail injury:

• Feeling ill or experiencing a fever
• Red streaks appearing around the affected area
• Increased redness in the affected area
• Swelling or persistent pain in the area.

Additional resource – Labral tears in runners

Other Causes Of Bruised Toenail

While bruised toenails in runners are often caused by the repetitive stress of running, it’s important to note that there can be other underlying causes. These include:

• Fungal Infection: A fungal infection of the nail (onychomycosis) can cause discoloration, thickening, and darkening of the toenail.
• Melanonychia Striata: This is a condition where there are dark lines or streaks in the nail caused by increased melanin production. It may be benign, but it’s important to have it evaluated by a healthcare professional to rule out any serious issues.
• Cancerous Tumor: In very rare cases, a black toenail could be a sign of a cancerous tumor. This is extremely uncommon, but any suspicious changes in the toenail should be examined by a doctor.
• Chronic Ingrown Toenail: An ingrown toenail that becomes chronic can cause discoloration and damage to the nail.
• Subungual Exostosis: This is a type of benign tumor that can develop under the toenail, leading to nail discoloration and deformity.

Additional resource – Labral tears in runners

How To Treat Bruised Toenail

If you’re not experiencing serious pain, you likely don’t need any specific treatment for runners’ toenails.

But, if too much blood accumulates under the toenail to the point of forcing the nail to lift from its bed, then you’re in trouble. This often results in sharp or throbbing pain.

Head to the nearest clinic if you’re experiencing this type of pain. The physician will drain the affected toe for immediate pain relief.

Here are some steps to consider:

• Rest and Elevation: If you have a bruised toenail but it’s not causing severe pain, you can simply rest and elevate your foot to reduce swelling.
• Draining Pooled Blood: If a significant amount of blood has accumulated under the toenail, causing severe pain and pressure, it may be necessary to have a healthcare professional drain the blood. They will use a heated needle to make a small hole in the nail to release the pressure.
• Nail Falling Off: If your nail is already loosening or falling off, it’s essential to keep the area clean. Clean the exposed area with an antibiotic cream and cover it with a bandage. Consult your doctor for guidance on proper wound care and to ensure the nail grows back correctly.
• Pain Management: Over-the-counter pain relievers like ibuprofen can help manage pain and reduce inflammation.
• Protective Measures: To prevent further injury, wear shoes that provide ample room for your toes, and consider using padding or cushioning to protect the toenail during recovery.
• Consult a Doctor: If you’re unsure about the severity of the injury, experiencing persistent pain, or if you suspect an infection, it’s advisable to consult a healthcare professional. They can assess the injury and provide appropriate treatment recommendations.

Additional Resource – Your Guide to Groin Strains While Running

How To Prevent Bruised Toenails From Running

Repeated stress is the main culprit behind bruised tonsils. Therefore, anything you can do to minimize the stress is surely welcome.

Here are some of the measures to consider.

Get The Right Shoes

Choosing the perfect running shoes is like finding the right dance partner – it can make all the difference in the world. So, let’s talk shoe fit, shall we?

Picture this: you’re out on the trails, logging those miles like a champ. But wait, what’s that? Your feet start to feel like they’re staging a mutiny inside your shoes. You see, during your training, your feet can swell up a bit like they’ve had one too many cookies. So, here’s the deal – your running shoes need to have some wiggle room for those toe-party guests.

Let me break it down for you: your toes should be able to move freely, like they’re dancing at a music festival, inside your shoes. No cramped toes allowed! But hold on, we’re not talking clown shoes here – the toe box (that’s the front of your shoe) should be just right, not too wide, and definitely not too narrow.

Now, let’s get specific. Imagine your biggest toe is the star of the show (which it is), there should be about a thumb’s width of space between its tip and the end of your shoe. That’s the sweet spot for comfort and preventing toenail troubles.

But here’s the kicker – don’t just grab any pair of sneakers off the shelf. Nope, I recommend heading to a running-specialty store, the kind that lives and breathes sportswear. Those folks know their stuff and will make sure your feet find their ideal fit.

Additional resource – Guide to big toe pain from running

Tie Your Shoes Properly

You’ve got the fanciest running shoes designed to pamper your feet with every step. But guess what? If those laces aren’t handled with care, they could become your toenails’ worst enemy.

Here’s the deal: shoes laced too tightly can squeeze your toenails, and that’s a recipe for disaster. But if you’re too chill about it and let your feet slide all over the place inside your shoes, your toenails will be slamming into the front end like they’re in a rock concert mosh pit.

So, how do you find that sweet spot? It’s all about getting your laces just right – snug but not suffocating. Here’s a pro tip: try an “Anklelock” lacing technique. It’s like giving your feet a cozy little hug inside your shoes, preventing them from going wild and wrecking your toenails.

Here’s how:

Avoid Too Much Downhill Running

Have a history of bruised toenails? Then, you should take a look at your running surfaces.

If you’re all about those downhill runs, you’re putting your toenails through the wringer. Speeding downhill increases the vertical impact force, and your poor toenails end up taking the hit, no matter how snug your shoes are.

But fear not, we’ve got a secret weapon for you: toe caps or pads. They’re like little shock absorbers for your toes, cushioning the blow and sparing you from toenail trauma. Just make sure to find the perfect fit to avoid adding unnecessary bulk or causing friction with your other toes.

Keep Your Toenail Short

Another measure to protect your toes from taking a beating is to maintain a square-shaped toenail.

Long toenails are a no-no if you want to keep those nails happy. They’re like little battering rams, constantly slamming into the front or sides of your shoes. So, keep ’em short and square-shaped to prevent any unnecessary drama. But remember, don’t go overboard and aim for the perfect circle – that’s a slippery slope to ingrown toenails!

Go For the Right Socks

Your choice of socks can significantly impact your run, especially if you’re dealing with bruised toenails.

Selecting the right socks can help prevent moisture build-up, whether it’s from sweat or damp weather. Moist feet are more susceptible to friction, which can cause your feet to slide uncomfortably inside your shoes.

To mitigate this, opt for cushioned running socks with seamless toes. These socks provide extra padding and help absorb the forces, protecting your toenails.

For those prone to black toenails, consider thicker running socks with added padding. Doubling up on socks can also provide additional protection.

Increase Mileage Slowly

Now, let’s talk about increasing your mileage.

Abruptly increasing your weekly mileage can raise the risk of injuries. Research has shown that beginner runners who boosted their weekly training volume by over 30% for a few weeks were more prone to injury compared to those who adhered to the 10% mileage increase rule.

Keep in mind that sudden changes in training intensity or terrain can contribute to a runner’s toe, especially if your runs include a love of downhill miles.

Visit a Professional

If you’re experiencing persistent pain or notice unusual changes in your toenail, it’s time to seek professional help. This is especially crucial if you’re tempted to use at-home pedicure tools or if your toenail appears abnormal.

When determining whether a visit to the doctor is necessary after a toenail injury, be vigilant for specific signs and symptoms.

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

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

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

How to Avoid Slowing Down During A Running Race

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

Interval Training

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

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

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

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

Embrace The hills

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

Additional Resource – Here’s your guide to running pace

Practice Race Pace

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

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

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

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

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

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

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

Increase Your Strength

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

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

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

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

Then repeat the cycle two to three times.

During The race

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

Additional Resource – Virtual Races Guide

Start Slow

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

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

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

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

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

Additional Resource – Your Guide to fun runs

Do a Negative Split

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

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

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

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

Additional Readings:

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

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

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

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

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

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

Sounds great?

Let’s get started.

What is Magnesium

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

Let me explain more.

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

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

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

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

Magnesium Deficient

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

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

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

The Benefits of Magnesium For runners

So why should runners pay attention to their magnesium intake?

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

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

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

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

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

Additional resource – Running supplements for runners

Magnesium Deficiency Symptoms

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

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

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

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

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

Deficiencies are Common

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

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

How Much Magnesium do you Need?

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

How do you Test For Magnesium

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

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

How To Calculate Your Needs

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

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

What’s more?

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

How To Improve Your Levels

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

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

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

Fruits & veggies

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

Legumes

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

Soy products

• Soybeans: 280mg
• Tofu: 60mg

Seeds

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

Nuts

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

How To Supplement With Magnesium

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

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

What’s more?

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

Additional resource – What to eat after running at night

Do you need a Magnesium Supplement

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

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

Additional resource – Best sources of electrolytes for runners

Magnesium For Runners – The Conclusion

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

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

In meantime thank you for stopping by.

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

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

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

Sounds exciting?

Let’s get started.

What is Dehydration

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

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

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

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

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

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

The Causes of Dehydration in Runners

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

These include

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

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

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

Why Hydration Matters

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

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

What’s more?

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

When you sweat, several things take place.

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

That’s not a pretty picture, right?

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

Here are the signs of dehydration.

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

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

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

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

Additional resource – How to prevent nausea when running

Stats on Dehydration

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

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

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

Any sliver limning?

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

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

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

Drink Water

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

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

What’s more?

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

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

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

Timing also matters. Let me explain.

Before Runs

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

Additional reference – Stop peeing when running

During Running

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

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

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

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

You can also use a hydration running vest.

After Running

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

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

Keep Track

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

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

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

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

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

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

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

Additional resource – What’s the best temperature for running

How much?

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

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

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

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

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

Additional resource – Ice bath for runners

Performance nutrition comes in all shapes and sizes, depending on an athlete’s sport and goals. I often get asked if an athlete needs to eat clean. As a sports dietitian, my answer depends on how one perceives the concept of “clean eating.” However, no matter the definition and whether I like it or not, athletes have been trending toward cleaner and more restrictive intake.

Unfortunately, it can be easy for an athlete, who often has an extremist personality, to take the concept of clean eating to an unhealthy level.

The philosophy of clean eating is aimed at providing whole foods with naturally-occurring fiber, vitamins and minerals intact with minimal processing. In addition, healthy clean eating habits should include consistency, balance and variety. Consistent meal and snack times combined with portion control teaches the body to have healthy boundaries with food.

Balance among food groups will promote macronutrient levels that make sense for weight management. Incorporating a variety of foods from each food group will increase our ability to achieve intake of a broad range of vitamins, minerals and antioxidants.

So what does a clean eating lifestyle exclude for athletes? Initiating a clean eating lifestyle does not mean that foods are required to be bland or unnecessarily limited. In fact, athletes often fail to meet their fueling and recovery demands the way it is because of demanding schedules and limited resources. Having said this, creating an additional barrier by limiting athletes to rigid food rules may do more harm than good. The first goal isn’t to identify what athletes can’t eat, but rather what they can.

A worldwide study of athletes from 24 sports across 58 countries illustrated that there is definitely a need for education on food choices, with making healthy choices being especially challenging when they are put into a buffet-style situations.

This dynamic creates the need for athletes to have access to pre-portioned healthy meal choices that make sense for fueling and recovery. Providing athletes with a variety of choices in the form of diversity from meal to meal rather than buffet-style presentation significantly reduces pressure to make the right choice and increases the chances that they will successfully meet their needs.

Prepared meal companies, such as Clean Eatz Kitchen, provide excellent solutions aimed at just this. Because every meal provides portioned-controlled whole foods, minimal preservatives, adequate protein and fruits or veggies as sources of antioxidants, technically every meal can be a right choice for an athlete to make!  

To reinforce the importance of focusing on whole food intake, we should talk about what the problem is with highly-processed foods. When foods are processed, several things take place. First of all, they are often stripped of nutritional value.

Let’s take grains, for instance. Refined grains are milled, a process that removes the outer bran and germ components to create a softer texture and optimize visual appeal. However, during this process, a grain also loses fiber, iron and B-vitamins. Often times, grains will then be enriched, which is an attempt to add nutrients back to the nutritionally-lacking food products.

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

The same is true for fruits and veggies. It is not uncommon to see fruit juices and sauces or skinless veggies created for convenience purposes, which often require fortification because they have been shed of their nutritional value. Attention to these seemingly unnecessary nutritional stripping and refortifying processes has inspired an increased focus on “whole foods” and “clean” food products. Because honestly, wouldn’t it make more sense to just produce whole food products from the beginning? 

In addition to the loss of essential nutrients, food processing can also pack foods full of unwanted ingredients.

As highlighted by the Harvard School of Public Health, overconsumption of highly-processed foods often leads to weakened immunity related to high sugar and salt intake. High salt intake contributes to an increased risk for high blood pressure, heart disease and stroke. Excess sugar intake can amplify the risk for obesity, high blood pressure, inflammation, diabetes and fatty liver disease.

Chronic diseases such as these, in combination with limited intake of clean, wholesome foods such as fruits, veggies, whole grains and lean protein is a toxic combination for immune health. But not only is our physical health subject to an increased risk of early onset of aging and an increased risk for chronic disease comorbidities, unhealthy eating takes a toll on our mental health as well .  

Author – Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN. Resident Dietitian, Clean Eatz Kitchen

Curious about what’s a good 5K time?

I wish there was a simple answer, but everyone’s 5K journey is different.  I’ve coached runners of all shapes, sizes, and experience levels, and everyone’s journey is unique.

But in general, most beginners can finish in 30 to 40 minutes, and hitting that 30-minute mark is a solid benchmark for many first-timers.

Let’s look at this in a way that might feel more real.

How Long is a 5K?

Before diving into times, let’s break down the distance of a 5K

In case you’re wondering, the ‘K’ in 5K is short for kilometer. One kilometer is a little more than a half-mile, or 0.621 miles.

So a 5K equals 3.1 miles.

It would take around 22.5 laps around an outdoor track to complete a 5-kilometer race.

You’d also need to run back and forth on a football field around 50 times to cover the 3.1-mile distance.

So that’s one more reason you shouldn’t underestimate this race.

What is A Good 5K Time For a beginner?

So, how long does the average runner take to complete a 5-kilometer race?

30 minutes?

50 minutes?

Two hours?

As you might already have guessed, the answer depends on many variables such as age, training level, and gender.

Generally, most beginners can finish a 5K in about 30 to 40 minutes., and most newbies are pretty satisfied if their finish time is around this benchmark.

A very good finish time for a beginner is anything under 25 minutes, which means maintaining an 8-minute-mile pace throughout the event. However, if this is your first time, shooting for an 8-min/pace is quite aggressive—and might be out of your grasp.

If you’re walk-jog, expect to finish around 50-60 minutes.

What are Typical 5K Times?

I hate to sound like a broken record but very runner is different, and 5K times can vary.

Here’s a ballpark idea of where you might fall:

• Intermediate runners: If you’ve been running consistently for about six months and clocking 15-20 miles a week, you might finish a 5K in 20-25 minutes. Adding tempo runs and speedwork can help improve your time.
• Elite runners: Pros usually finish in the 15-17 minute range.. And for those logging over 40 miles a week for at least a year, finishing between 15-20 minutes is more typical.

To put things into perspective, the world record for the men’s 5K is 12:37.35 (held by Kenenisa Bekele), and for women, it’s 14:11.15 (held by Tirunesh Dibaba). That’s lightning fast!

Still want more 5K stats? Check out this guide.

Your First Race

For your first 5K, here’s my advice: forget the clock. Your main goal should be to run (or run-walk) the whole distance. It’s about building endurance. Performance goals will come later.

I once coached a young guy who was dead set on finishing his first 5K in under 25 minutes. He pushed so hard early on that by the last mile, he was walking—and not in a good way.

When he focused on pacing and finishing strong in the next race, he shaved 3 minutes off his time. Patience and consistency are key.

Here’s your couch to 5K plan in case you’re a beginner.

Average 5-kilometer race Times by Age Group

Here’s a helpful breakdown of average 5K finish times by age and gender. Keep in mind, these are just estimates and can vary widely depending on experience and fitness:

For Men:

• 20–29: 16:45
• 30–39: 17:41
• 40–49: 18:13
• 50–59: 19:31

For Women:

• 20–24: 36:22
• 30–34: 38:41
• 40–44: 38:26
• 50–54: 41:20

What’s a Good Time for a 40-Year-Old?

Many runners start later in life, and if you’re hitting your 40s, you might wonder what’s a competitive time for your age group. For men, finishing a 5K around 18:13 is considered pretty good, and finishing in the mid-to-late 30-minute range is excellent for women.

Your Pace and Finish Time

Pace is key when it comes to improving your 5K time. Here’s a rough idea of what finish times look like at different paces:

• 5 min/mile – 15:32
• 6 min/mile – 18:38
• 7 min/mile – 21:45
• 8 min/mile – 24:51
• 9 min/mile – 27:58
• 10 min/mile – 31:04

Age-Group Runners

Runners outside the professional or elite category are often referred to as “age group runners.”

You’ll notice quite a difference in finish time between the groups. This is because some age group runners may have trained competitively or were college runners. Therefore, they will likely cross the finish line at super competitive times.

Training for Your First 5K

Now that we’ve discussed times and goals, it’s time to focus on training. The best way to improve your time is through a structured training plan.

If you’re just starting, check out a Couch to 5K plan. Tempo runs, speed workouts, and building weekly mileage are key for those looking to advance. Start small, be consistent, and don’t forget to rest!

To ensure you train right for your 5K, choose one of the following plans to get you started on the right foot.

• 5K training plan for beginners
• The Treadmill Couch to 5K plan
• How to start running
• Intermediate 5K training Plan
• Advanced 5K training plan.
• How to run a 10K in one hour
• How many miles to run per week

FAQs About Beginner 5K Times and Running Your First 5K

I know that you have more than pressing questions about running your first 5K. Let me address some of the most common concerns so you can make the most out of your race.

Is it okay to walk during a 5K?

Absolutely! Many beginners use a run-walk strategy to complete their first 5K. It’s all about finding a comfortable rhythm that allows you to finish strong. Walking during a 5K doesn’t make you any less of a runner—everyone has their own pace!

How should I pace myself for my first 5K?

For your first 5K, start at a pace that feels comfortable and sustainable. A good rule of thumb is to start slower than you think, especially if you’re new to racing. If you feel good halfway through, gradually pick up your pace for the rest of the race. Consistency is key to avoiding burnout early on.

How often should I train to improve my 5K time?

For beginners, running 2-3 times a week with a mix of easy runs, short intervals, and one slightly longer run can improve your endurance and pace. Be sure to rest between runs to let your body recover and avoid injury.

What should I eat before my 5K race?

For a morning race, a light breakfast 1-2 hours before—like a banana with peanut butter or a small bowl of oatmeal—works well. For an afternoon race, eat a balanced meal a few hours prior and keep snacks light. Avoid anything heavy or unfamiliar close to race time.

Should I warm up before my 5K?

Yes, a proper warm-up can make a big difference! Spend 5-10 minutes doing light jogging or dynamic stretches to get your muscles ready. This will help prevent injury and ensure a smoother start to your race.

How can I prevent getting tired too soon in my first 5K?

Pacing yourself is key. Start at a slower pace than you might think and focus on steady breathing. If you start feeling tired, try taking a short walk break and then resuming at a comfortable pace. Gradual, consistent training will also help build the stamina you need to complete the distance.

Conclusion: What’s a Good 5K Finish Time for a Newbie?

Ultimately, a “good” 5K time for a beginner will vary depending on age, fitness level, and experience.

For most newbies, anything under 30 minutes is a great goal to aim for, while sub-25 minutes is excellent. But remember, the most important thing is to enjoy the process, celebrate crossing the finish line, and build your running journey from there.

Every runner starts somewhere—so if this is your first 5K, just focus on having fun and finishing strong. The rest will fall into place!

Every runner, from beginner to veteran, knows that weather can make a huge difference in how enjoyable a run feels.

But what makes the “perfect” running weather?

Well, that depends a lot on the runner. Some of us love a cool, crisp breeze, while others prefer the warmth.

From both research and personal experience, many runners find their sweet spot between 44°F and 59°F (7-15°C).

So, let’s break down what science has to say about this and how weather conditions can impact your performance.

The Impact of Heat on Running Performance

Before I dissect the optimal temperature for running, let’s first discuss the impact of heat and cold on running performance.

If you’ve run in the heat, you know it can feel like your effort doubles just to keep pace.

Trust me, you’re not alone in feeling that struggle.

Studies show that while elements like wind and rain can affect running, air temperature stands out as the most critical factor.

If you often run during the hottest time of the day (and year), you’re certainly limiting your running potential.

I learned this lesson the hard way one summer.

I decided to go for a long run at noon, thinking I could handle the heat. It was 90°F (32°C), and I was drenched in sweat by the first mile.

By mile three, I was dizzy, exhausted, and barely moving.

I felt so depleted that I had to stop early and walk the rest of the way home.

That day taught me to respect the heat. When temperatures soar, I run early in the morning or wait until the evening when it’s cooler.

So, why does heat make running so tough? When the temperature climbs, your body kicks into overdrive trying to keep cool.

Blood that normally delivers oxygen to your muscles is redirected to your skin to cool you off, leaving your muscles underpowered.

You’ll tire out faster, your heart rate spikes, and suddenly, each step feels like an uphill battle. The build-up of heat in your body also increases the risk of heat illnesses like heat exhaustion and heat stroke—a recipe for disaster.

Running in the Cold

On the flip side, there’s something special about running in cold weather. When you run in cold or mild weather, your body can give off more heat to prevent you from getting too hot.

Instead of working hard to stay cool, your body can focus on performance to run faster without overheating.

Plus, you burn a few extra calories trying to stay warm! But don’t be fooled—running in extreme cold has its challenges.

Your muscles can tighten up fast, and without a good warm-up, fatigue can sneak up on you.

What’s the Best Temperature for Running?

The perfect temperature for running has been dissected thoroughly across many races.

Different studies’ conclusions and results tell us that the ideal temperature for outdoor running varies between sprinters and marathon runners.

Research often points out that the best temperature for endurance running is cooler than what feels comfortable when standing still. And for every degree warmer drastically impacts performance.

As far as I can tell, most research examining the impact of temperature exercise performance over the past few years has mainly occurred in a lab setting.

Fortunately, some studies have looked at how temperature affects runners in real-world settings.

One example is this research that reported that the ideal temperature range for most runners seems to be around 44° F and 59° F (or 7-15° C).

Another research out of the Public Library Of Science examined the results of six marathon runners. Four factors were considered, and that included: temperature, humidity, dew point, and atmospheric pressure at sea level.

Ultimately, the researchers concluded that air temperature had the biggest impact on speed and withdrawal rates. They noted that marathoners finishing between 3:30 and 5:00 hours found around 44°F (7°C) to be the sweet spot.

That’s not the whole story.

A decade-long study of the Boston Marathon reported that the best temperature range for all runners –regardless of their fitness level—is around 46 to 59 F or 7.7 to 15 C.

What About Sprinters?

If long-distance running isn’t your goal, you don’t inherently want to be that cold.

Sprinters need warm muscles to generate maximum power.

Let me explain.

Sprinters perform best in warmer conditions, where their muscles stay loose without the risk of overheating.

Research backs this up, showing that male 100-meter sprinters hit their stride at around 72°F (22°C), with females peaking at 73°F (23°C). The warmth helps keep muscles loose and primed for explosive movement without the risk of overheating like long-distance runners.

Practical Tips for Running in Different Temperature Conditions

Adapting your running strategy to different temperatures is key to staying comfortable and safe. Here’s how to adjust your approach based on the temperature outside:

Running in Hot Weather (Above 70°F/21°C)

High temperatures make it more challenging for your body to regulate heat, leading to faster dehydration and fatigue. Here’s how to stay safe and comfortable:

• Hydrate Strategically: Start hydrating well before your run and consider carrying water or an electrolyte drink if running longer than 30 minutes. Sip water during your run to stay hydrated without feeling too full..
• Dress Lightly: Wear light, breathable clothing that helps wick away sweat and reflect the sun.. Avoid cotton, which can hold moisture and increase chafing.
• Slow Your Pace: Running at a slightly slower pace helps prevent overheating. Listen to your body and don’t push too hard on hot days—aim to stay in your comfort zone.
• Run Early or Late: Try to schedule your runs for early morning or late evening when temperatures are cooler. Midday sun can increase the risk of heat-related illnesses.

Running in Cold Weather (Below 30°F/-1°C)

Cold temperatures can affect your muscles, making them less flexible and increasing the risk of strains. Here’s how to stay warm and comfortable:

• Layer Up Wisely: Dress in layers so you can remove or adjust as needed. Begin with a sweat-wicking base, then add an insulating layer, and top it off with a wind-resistant jacket if needed.
• Protect Extremities: Wear gloves, a hat, and warm socks to keep your hands, head, and feet warm. Your hands, head, and feet can lose a lot of body heat..
• Warm Up Beforehand: Warm up indoors if possible, or do dynamic stretches before heading out. Cold muscles are more prone to injury, so getting blood flowing is key.
• Stay Hydrated: Dehydration can still be an issue in the cold.. Drink water before and after your run, as thirst cues may be less noticeable in colder weather.

Running in Mild Temperatures (50–60°F/10–15°C)

Mild temperatures are ideal for running, allowing you to perform at your best with minimal adjustments. Here are a few tips to make the most of these conditions:

• Dress in Light Layers: A single lightweight or long-sleeve shirt is usually enough in this range. Opt for moisture-wicking materials that allow for breathability without overheating.
• Stay Hydrated: Although hydration needs aren’t as high as in hot weather, don’t neglect hydration. Drink in small amounts if your run goes beyond 45 minutes.
• Consider Sun Protection: Mild temperatures can still have strong sun exposure. Don’t forget a hat, sunglasses, and sunscreen to shield yourself from UV exposure.

Further Readings

For those looking to dive deeper into the science of temperature and running, here are some additional resources:

• Runner’s World: “The Best Temperature for Running Performance” – Link
• American College of Sports Medicine: “Guidelines for Exercise in Hot and Cold Weather” – Link
• Journal of Athletic Training: “Effects of Temperature on Muscle Efficiency and Injury Risk” – Link
• National Athletic Trainers’ Association: “Hydration Strategies for Endurance Athletes” – Link

Join the Conversation: Share Your Temperature Tips!

I’d love to hear from you! Everyone’s experience with running in various temperatures is different, and sharing your insights can help others find their best approach.

• What’s your favorite temperature for running, and why?
• Have you ever had a breakthrough or tough experience running in extreme temperatures?
• What are your go-to tips for staying comfortable and safe in hot or cold weather?

Drop your comments and share any advice you have. Let’s build a community of runners who support each other through all kinds of weather!

If you are into the fitness blogging arena, you would definitely be looking forward to the best content creation tools that can help you create wonderful visual content. Irrespective of whether it is just a photo or an illustration, the use of the right type of tools can go a long way in promoting the content more effectively and efficiently.

Let us discuss a few great options for the best tools for visual creators and bloggers in 2022

Best tools for visual creators and Fitness bloggers to use in 2022

We will check out a few great options for enjoying a great deal of visual content that can provide you access to one of the most unique experiences in enhancing the visual appearance of your creation.

1.  Depositphotos

If you are looking for the best stock content, we would recommend opting for the right tool that can be useful in getting access to some of the best content or images in tune with your requirements. You can pick the suitable options through the reviews, and in our view, the DepositPhotos service has been quite an excellent option that we have found. You can go through the features offered by the stock image service from the https://blog.depositphotos.com/depositphotos-review.html.

A community of over 90000 professionals and over 30 million users, it has become one of the most promising services for stock images. It can be your one-stop solution or resource for royalty-free stock images, vector images, and videos.

2.  Canva

Canva is one of the most popular graphic design tools that almost every blogger is found using. The personalization and customization options available on Canva should definitely be one of the most unique options in many ways.

You can have a variety of layouts, elements, text styles, and backgrounds. You can even create your own, which should further enhance your experience. It can also be an excellent option for creating infographics.

3.  Image Quote

The tool, as the name itself should be indicative, is a means of adding text to your images. Available on both iOS and Android, it provides you access to more than 50 fonts to choose from. That apart, the tool also provides you access to different backgrounds.

The tool has been made available for multiple platforms. You can have numerous customization options that would include font size, color, alignment, position & line spacing. Multiple creative font options can further make it stand apart.

4.   Quozio

Similar to the tool that we discussed above, this one is specifically designed for social media posts. It can be the choicest option for creating content for social media. This has been treated to be the easiest and simplest way to create  quote graphics.

You can simply enter the quote in the box provided and also add info on who said it (which is optional); you have plenty of options to choose from for the background and style. You can choose from among multiple fonts and backgrounds right away. The built-in sharing option makes it further easy and simple.

5.  ThingLink

ThingLink is yet another unique option that you would find quite unique in its own right for the best digital content creation. The content creation is quite interactive in nature, making it all the more enjoyable.

The tool lets you enjoy a variety of options to embed images, video, 360° content, maps, and much more. The truly immersive experience that you stand to gain with the tool should be indeed powerful in every right. Of course, the content will only go public after you go Pro. You can, however, create content for free.

6.   Infogram

Infogram is yet another unique and effective tool for creating interactive content. With the free version, you will have an option to use as many as 37 different interactive infographics options. You also have access to over 13 types of maps.

You can even go with a paid subscription or create infographics and other content. The tool does support a wide variety of content that includes reports, dashboards, charts, maps, and social media visuals.

7.   Snappa

Snappa is yet another powerful and enticing tool that has gained enough popularity among the visual content creators. This is a web app and is designed to provide you with image editing capabilities.

The tool does provide you access to a wide range of options prominent among them being the drag and drop functionality. You can simply add multiple effects with the help of a slider. You can even add up your own graphics. You also have pre-designed templates and high-resolution stock photos to choose from.

8.   Quotes Cover

Last on our list, but certainly not the least, Quotes Cover is a free tool for creating quotes graphics online. You can make use of the built-in designs, which should simplify the process further. It has been regarded as the simplest tool for adding text to your images.

The tool comes with the built-in dimension templates for  Instagram, such as Instagram story templates.  Facebook, LinkedIn, Instagram or Facebook Story, Twitter, Facebook Cover, Blog Cover, and much more. You can even add up custom dimensions if you need to.

The Concluding Thoughts

Well, those were just a few of the best tools that would prove to be extremely powerful and unique for creating the best visual content ever. Some of the tools in this compilation are free, while a few others are paid. In any case, we have assured you that they are easy to use and popular enough. In any case, if you are new to a tool, you can try out the app and check if you are comfortable with the tool.