How To Start Mountain Running (+ 4 Mountain Races to try)

mountain running

Looking for the best mountain running tips? Then you’ve come to the right place.

though running on a mountain can be a truly transformative experience, it’s no easy walk in the park.

The steep terrain, the technical trails, and the lung-searing thin air will challenge your body (and mind) like nothing else.

But the rewards more than make up for all the trouble.

Once you reach the top, you’re treated to fresh air, pristine views, and an unrivaled sense of accomplishment.

What could have been a boring yet another run has turned into something that engages all of your senses and is a welcome change to the usual weekend plod.

What’s more?

Tackling mountains makes your training more fun and helps take your running performance to a whole new level.

How To Start Mountain Running

In today’s post, I’ll share a few guidelines to help you get started with mountain running the right way so you can improve your readiness, technique, endurance, and enjoyment.

Sounds great?

Let’s get started.

Get The Right Mountain Running Gear

Heading into the mountains for a run differs from pounding the urban streets.

Weather conditions can change fast in higher elevation, and storms can roll in quickly.

This could mean cold rainstorms or scorching hot weather.

Therefore, having the right mountain running kit is key for safety and comfort.

Here’s what you need:

  • Fuel and hydration. To stay well-fueled and hydrated, take a small snack or energy bar and enough water. In addition, I’d recommend using a small fanny pack and/or waist belt for short jaunts.
  • Sun protection. Protect yourself with sunscreen, but do not apply too much, as it can block sweat pores and cause you to overheat. Sunglasses are also a must.
  • Base layer. This one should be made from breathable, high-performance, moisture-wicking fabrics. Your socks should also be synthetic or wool. Avoid cotton at all times.
  • Lightweight wind jacket. It can get very windy and wet fast on top, so a water- or windproof jack is a must.

Don’t worry about it, though.

The more experience you gain from mountain running, the more it’ll help you become more in tune with your needs over time.

Pace Yourself Running Up A Mountain

Your mountain running pace is likely slower overall and much less consistent from the mile to a mile than when running on paved, flat surfaces.

While you might be able to log in an 8-minute mile on the road, don’t be shocked if, on mountainous trails, your average pace works out to 12 to 15 minutes per mile—or even slower.

As a rule, run according to your effort instead of pace.

This means adjusting your pace to the terrain: run quicker on flat-ish sections on well-worth tracks or paths, but take your time on steep and technical terrains.

Slow down or speed it up as it feels right.

Here’s how often you should run per week.

Master The Technical Terrains

Getting into mountain running isn’t complicated, but there’s more technique involved than you might realize.

Think of mountain running as an obstacle-course run, an endless romp over roots and rocks.

Here’s how to improve your technique.

Over technical surfaces, shorten your stride length so you can easily navigate the terrain and react without overstriding.

The steeper the slope, the smaller the steps.

This helps you maintain a good pace and prevents you from getting tired.

The same goes for steep hills, both up and down.

Power hike if the slope is over 20 degrees and when going up a long trail.

This should also help you up there with technical footing and altitude.

You can also develop your ability to move efficiently through technical terrains by going for long hikes through talus or scree fields, especially if you’re prone to ankle sprains and/or have poor balance and coordination.

how to start running on mountains

Stay Safe On The Mountain

If this is your first time running in the mountains, please pay attention to safety.

By their very nature, mountainous paths are far-off than pavements or roads.

You’re also exposed to elements and wildlife, so getting help if things go south is more of a challenge.

Here are a few things to keep in mind.

  • Don’t run alone. Instead, run with your buddies or a dog if possible. Running with others provides an element of safety in case things turn south.
  • Leave word. Tell someone where you’re going to run and the expected return time. God forbid, if you get lost or hurt, at least someone else knows where you are.
  • Have network. Take a cell phone with you, not just for selfies, but for safety. In case of network, coverage is an issue, take a trail map and monitor where you are along the trail as you go.
  • Plan your course. Know where you are running and estimate how long it will take you.
  • Be mindful. Always pay attention to what’s going on around you.

Don’t let your guard down.

Try A Mountain Race

Mountain racing is ideal for testing your mettle in endurance and long-distance racing.

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

Here is a list of five of the toughest mountain races in the U.S.

Breck Crest

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

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

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

The Official Website –

Mid Mountain Marathon

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

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

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

Fees: 70$ to 90$.

Official Website –

Barr Trail Mountain Race (BTMR)

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

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

Fees: $55 to $80

Official Website –

Loon Mountain Race, Lincoln, N.H.

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

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

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

Fees: $50

Official Website –

How To Start Mountain Running – The Conclusion

There you have it.

If you’re looking to make mountain running a part of your workout routine, the above measures are enough to get you started.

The rest is up to you.

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

Thank you for dropping by.

How to Choose The Right Running Group

how to choose a running group

Looking to join a running group? Then you have come to the right place.

Joining a running group is a good idea, but what if you’re worried about logging the miles in the company of a bunch of strangers?

The experience can be less than ideal when you have those fears.  In fact, for some runners, beginners and elite alike, logging the miles in a group of strangers can be scary.

But running groups exist and exist for a reason. And they can be a lot of fun.

Once you summon up the courage to join, you’ll reap the benefits yourself.

In today’s article, I’ll share tips on finding a running group that fits your running goals and schedule. By the end, you’ll have enough confidence to schedule your first group run.

The Benefits of Running in Groups

Before I get into how to choose a running group, let’s first take a quick look at why you should consider pairing up with other runners. Keep in mind that many of these benefits also apply to group training in general. 

Continuous support and motivation

Running can be hard work, especially when you have a specific fitness goal you are working towards. However, stressors from our daily lives can cause us to lose motivation for exercise. This has particularly been the case throughout the coronavirus pandemic, where one study found that stress and anxiety sabotage exercise motivation.

Running in a group can help to combat this lack of motivation. Each group member can help to support one another during the run, giving everyone the continuous motivation to see it through to the end.

Push each other to do better

Not only does running in a group help you to simply get through the run, but it can also help you to become better. As you are running as a team, you are committed to running at the same pace as the other runners. This can push you to improve your performance, increase your pace, and perhaps even set your personal best.

It’s a lot safer

Running alone can be a risky business, especially if you are a woman. One scary statistic shows that 60% of women have been harassed while running. This is especially the case when it is dark outside, as potential harassers might use the darkness as a cover.

Thus, running in a group can be a lot safer than running alone, as you will have a group of people who can protect you if anything was to go awry. If running outside still spooks you, even in a group, you can still run with your friends indoors.

You’ll never be bored

Many people like to run with their headphones on, blasting a playlist of their favorite motivational songs. However, even then, it can be quite easy to get bored! Instead of letting your run drag on and on, try chatting with your friends as you go, catching up on the latest gossip. This way, you will never get bored.

You might also be more likely to switch up your running routes, making training more interesting. Ask your running buddies for ideas on new routes and agree to try a new one together every week to switch it up.

Sense of community

It is always rewarding to spend time with people with the same interests and outlook on life. As you run with a group, you will foster a sense of community, building a network of peers you know will cheer you on even in the most trying times.

Overall, running in a group can transform how you approach logging the miles, helping us stay motivated, push our limits, and stay safe.

Other benefits include:

  • Providing friendly competition
  • Structured running routines
  • Exploring new routes
  • Making new friends with a similar mindset
  • Celebrating achievement together
  • Training for tough races together
  • Inspiring each other to be better
  • Discounts on races and gear
  • Learning more about the sport of running
  • Safety for early morning and/or night runs
  • And so much more.

How To Choose A Running Group

Here are my best tips for finding and joining a running group.


Know Your Pace

Your Fitness level is the main factor when choosing a running group.

In most cases, you’ll get asked about your current running pace, especially for distances such as the 5K, 10K, and half marathon. That’s why you need to know your running paces before showing up on any running group’s doorstep.

Choose the wrong group for your fitness level, and all of your fears of running in a group will become a reality.

Don’t worry if you don’t already know your current running paces. My article here should help.

Additional resource – How to run at night

Focus on Your run

When logging the miles, you shouldn’t be looking over your shoulder to check if the rest of the group analyzes every step you take.

Instead, focus on yourself and regularly remind yourself how great you’re doing. Need a distraction? Consider immersing yourself in music to take your mind off what others might think of you.

Commit to it

Commit to yourself, not just give group training a try, but maybe at least three to five times. The more you do it, the better.

Scheduling a group run once in a blue moon will keep you feeling awkward and uncomfortable, but if you do a couple per week, your brain will get more comfortable, and you’ll be building the habit much faster.

Ask A Friend to Join

Don’t know anyone in the running group? Then invite a friend you know and trust.

When you’ve company, you’ll feel more secure and confident. Even if you feel out of place, having a familiar face with you can help encourage you to keep going.

running in groups
Group of friends jogging during the morning exercise in the park near the lake

Assume The Best

Your mindset also matters. Sometimes things will go south if we expect them to do so—and vice versa. That’s why heading out for a run with a positive attitude is always a good idea.

Forget About Others

You might feel like everyone in the group is rolling their eyes at your, but they’re busy doing their own thing.

They’re either checking their pace, assessing their technique, losing their thoughts, or dealing with their insecurities.

I hate to break it to you, but you’re not that important.

What’s more?

Everyone in the group has been where you are and knows exactly how you feel. Some may even offer a few hints if you ask them for advice.

Embrace The Fear

Have a fear of joining a running club? Then listen up.

The best way to deal with your fears is to feel them and do the right thing.  You shouldn’t lose sleep over making mistakes. Once you’ve completed two-three group runs, you’ll start to get the hang of it.

Start Your Own Running Group

Can’t find any running group in your region?

Then consider starting and organizing your group runs. Then, you’ll state the rules of conduct when you have your own group. You’re, after all, the leader.

Unlike other group classes—I think CrossFit—running is pretty straightforward. You just lace up and hit the road running.

Finding Running Groups

Don’t know where to find a running group? Look in the following place

  • Local Stores – most local sports and running stores have at least one weekly group run. Ask around
  • com – The best online place to hunt for finding running groups in your area.
  • Com – In online forums, such as, you’ll find plenty of experienced runners answering questions about every burning running question you might have. Running groups in your area is no exception.

How To Choose A Running Group – The Conclusion

There you have it! Today’s post should be enough to help convince you to join a running group. I hope the guidelines shared here can set you on the right path. The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.

Find Your Perfect Running Mate: Tips for Choosing an Ideal Running Partner

running partner

Looking for the perfect running partner? You’re in the right place!

Let’s face it: finding the ideal running buddy isn’t as simple as it sounds. Runners come in all shapes and sizes, with varying paces, schedules, and preferences. It can be a real challenge to find someone who aligns with your running goals and lifestyle.

So, how can you successfully find and run with a compatible partner despite these obstacles? That’s precisely what this article is here to help you with.

Read on to discover the advantages of having a running partner and learn how to choose the right one (or ones) for you.

The Benefits Of a Running Buddy

In life, as the old African adage goes, if you want to go fast, go alone, but if you want to go far, go together. This wisdom holds true in many aspects of life, including running. A running buddy is not just a companion; they are one of the most valuable assets you can have in your training journey.

If you’re still unsure about teaming up with fellow runners, here are some compelling reasons to consider it:

  • Social Outlet: As adults, finding time to spend with friends can be challenging. However, not every social interaction has to take place at a bar or home. Running together allows you to engage in social activities with your friends and stay connected amidst the busy adult life.
  • Accountability: Self-accountability can be difficult, but having a running buddy to share your goals and progress with makes it easier. Whether you’re a student in your twenties or a seasoned traveler, making new friends is always possible.
  • Achieving Goals: Accomplishing your running goals requires dedication and consistent effort. A running partner can motivate you to keep pushing forward, even when you feel like giving up. Sharing your goals with your running buddy can make achieving milestones, such as running five miles in a day, more attainable.
  • Mutual Accountability: On some days, you might feel like the weak link, and other days, your running partner may feel the same. However, what truly matters is that your running buddy will motivate you, ensuring you both get out of the house and stick to your running routine. This mutual accountability keeps you honest and on track.
  • Conversation and Diversion: Running with a partner provides an excellent opportunity for conversation and diversion. Engaging in a chat while you run can make the time fly by, and you’ll barely notice the physical exertion as you share stories and experiences.
  • Improved Performance: According to research from Kansas State University, individuals tend to push themselves harder when exercising with a partner they perceive as slightly fitter. This perception, whether accurate or not, can be a powerful motivator. Running with someone faster than you can encourage you to step out of your comfort zone, ultimately helping you become a faster and stronger runner.
  • Enhanced Safety: There’s a sense of safety in numbers when you’re out running. Having a workout buddy by your side can provide added security, whether you’re concerned about personal safety or encounters with wildlife. In case of an emergency, your running partner can offer assistance or seek help.

How To Choose The Right Running Partner

Finding the right running partner in a perfect world should be easy peasy. After all, running is a super popular sport, with millions of people engaging regularly.

However, finding the most suitable running partner can be tricky—especially someone who shares your goals and vision.

But don’t worry about that. Today, I got you covered.

Here are a few tips to help you —and be—an awesome running partner.

Know Yourself

Before you invite a friend or gym buddy to join you for a run, it’s essential to understand your own running profile and preferences. Here are some key questions to help you assess your running personality:

Pace: What’s your typical running pace? Do you have specific paces for different distances, like 5K or 10K races?

  • Location: Where do you prefer to run? Are you more inclined toward city streets, scenic trails, or perhaps a mix of both?
  • Competitiveness: Are you a competitive runner, always striving to improve your personal best, or do you prefer a more relaxed and non-competitive approach?
  • Distance: Do you typically run shorter distances, like 5Ks and 10Ks, or do you enjoy tackling longer distances, such as half marathons or marathons?
  • Versatility: Are you a well-rounded runner, comfortable with various types of workouts, such as intervals, hill sprints, and long, steady-state runs?
  • Conversation: Do you like to chat while you run, or do you prefer to focus on your workout in silence?
  • Music: Are you someone who enjoys listening to music during your runs, even when you have a running buddy?
  • Weather: Do you relish running in extreme weather conditions, such as rain, snow, or sweltering heat?
  • Terrain: Are you more inclined to run on smooth pavement, challenging trails, or a mix of both?
  • Advice: How do you handle unsolicited advice or suggestions from others about your running?

Having a clear understanding of your own running preferences and tendencies can help you find a compatible running partner. Whether you’re seeking someone with a similar pace, a shared love for trail running, or a fellow music enthusiast, knowing yourself is the first step to finding the perfect running buddy.


When searching for the ideal running buddy, compatibility in terms of running ability and training intensity is key. Running with someone who matches your level of fitness and goals can make the experience more enjoyable and productive.

Here’s why compatibility matters:

  • Balanced Effort: Running with a partner who has a similar fitness level ensures that both of you can maintain a balanced effort during the run. If there’s a significant gap in abilities, one person may end up pushing too hard or holding back too much.
  • Shared Goals: Discuss your short-term and long-term running goals with your potential partner. It’s essential to align your objectives to ensure that your training plans complement each other.
  • Trial Runs: Before committing to regular runs together, start with a few trial runs. These initial runs will help you gauge compatibility, reliability, and positivity in your potential running buddy.
  • Communication: Open and honest communication is key. Be ready to discuss your running abilities, training plans, and expectations. Ask your partner similar questions to ensure you’re on the same page.
  • Fitness Level: Look for a running partner whose fitness level is in the same ballpark as yours. A marathon-ready runner and a beginner just starting a running program might not be the best match for regular runs.
  • Compatible Pace: Running at a compatible pace is crucial. You should both feel comfortable with the chosen speed and be able to maintain it throughout the run.
  • Long-Term Commitment: While finding a great running buddy is valuable, it’s essential not to overcommit too quickly. Begin with a few trial runs to assess compatibility before scheduling more workouts together.

Additional resource – Common running injuries

Pick The Right Pace

Alright, fellow runners, let’s talk about one of the most crucial aspects of running with a partner – picking the right pace. We all know that runners come in various shapes, sizes, and experience levels. Whether you’re an experienced road warrior or a newbie lace-upper, finding that harmonious pace is the key to a successful run together.

Picture this: you’re a seasoned runner with years of pounding the pavement under your belt, but your partner, let’s say your spouse, is just starting their running journey. Your typical easy three-mile recovery run might as well be their weekly uphill battle. So, how do you strike that perfect balance and ensure a satisfying run for both of you?

Here’s the game plan:

  • Plan Ahead: Before you embark on your running adventure, sit down and plan. Decide on the running distance, how long you’ll be out there, the pace you’ll maintain, and the route you’ll conquer. No surprises, no confusion – just a clear roadmap for your run.
  • The Pace Game: Now, here’s the golden rule – the faster runner doesn’t call the shots on pace. Nope, that’s right! It’s the slower runner who takes the lead in this dance. This ensures that everyone stays comfortable and can complete the run without feeling like they’ve run a marathon.
  • Communication is Key: Throughout the run, keep those lines of communication open. Stay side by side and chat, motivate, or simply enjoy the silence together. The more you talk, the more you bond, and the better your run becomes.
  • Be Patient: If you’re the experienced one, remember that running with a slower partner may require some patience. But guess what? It’s a rewarding experience, and you’re helping someone embark on their fitness journey.
  • Enjoy the Experience: Running together isn’t just about the workout; it’s about sharing an experience. Take in the surroundings, enjoy the company, and relish the motivation that comes from running as a team.
  • Respect Goals: Lastly, remember that you both have individual goals. Respect each other’s aspirations and appreciate that your run together can contribute positively to those objectives.

Do Not Compete

Let’s be honest, we all have that inner competitor who occasionally rears its head when we’re out there on the road, especially when you’re running with a partner. But here’s the golden rule to remember – your running buddy is not your competition. If you turn those enjoyable runs into a high-stakes race, you’re not doing yourself any favors.

When you get caught up in the “who’s faster” mindset, you lose sight of what truly matters in your running journey. It’s not about leaving your partner in the dust; it’s about helping each other grow, improve, and overcome obstacles. Plus, nobody likes to be on the losing end of a running rivalry, right?

The buddy system is all about mutual support and motivation, not winning or losing. Sure, a little friendly push is okay, but turning every run into an all-out competition benefits no one. It’s like trying to win a race against your own shadow – it’s pointless.

Instead, shift your focus to working together to conquer plateaus and achieve gradual goals. Remember, your biggest competitor should always be the person you see in the mirror every morning – yourself.

Listening to your body and staying within your fitness limitations is crucial. Pushing too hard can lead to injury or accidents, and that’s definitely not what we signed up for.

Be Patient

Here’s the deal – when your running partner is struggling, whether it’s that last lap or that final mile, this is not the time to unleash your inner comedian and crack jokes about their pace or fitness level. Trust me, nobody likes a snarky running buddy.

Instead, be attentive and understanding. Take a moment to consider your partner’s fitness level, their comfort, any injuries they might be dealing with, or any other issues they’re facing. Respect where they are on their journey and meet them there. Remember, you were once a beginner too.

Now, especially if you happen to be the speedier runner in the duo, this is where your patience is going to shine. Finding that perfect pace that works for both of you can take some time, but it’s worth the effort. Remember, it’s about running together, not leaving your partner in the dust.

So, whether you’re working through a tough run or just enjoying the beautiful outdoors, patience is your secret weapon. It’s the glue that keeps your running buddy relationship strong. So, be kind, be patient, and enjoy the journey together.

Have Multiple Running Partners

Let’s talk about the importance of having multiple running partners. After all, commitment is fantastic until life throws a curveball, like your running buddy getting injured, taking a vacation, or getting swamped with work. Suddenly, you’re left pounding the pavement solo.

That’s why it’s a great idea to diversify your running relationships and maybe even join a running group. In the world of running, you’re not bound by exclusivity; it’s an open relationship, and that’s perfectly okay!

Why, you ask? Well, for starters, running with the same person all the time can get a tad monotonous. And let’s face it, running should be exciting and motivating, not dull and routine. So, spice things up by mixing and matching your running partners.

Variety, my friends, is the spice of life. Plus, having multiple running buddies ensures you’ll always have someone to hit the road with, no matter what life throws your way. It’s a win-win.

Don’t Be A Preacher

Now, here’s a golden rule to remember: Don’t be a preacher. Not everyone is cut out for running, and that’s perfectly fine. If your significant other or friend isn’t interested in running, don’t push them into it. Respect their interests and differences, and find your running companions elsewhere.

Finding a Running Buddy

So, you’ve decided to embrace the buddy system and make your runs more enjoyable and motivating. Great choice! Now, let’s dive into some top-notch strategies to help you find that perfect running partner:

  • Tap Into Your Inner Circle: Begin with your existing network. Ask your family, friends, co-workers, and fellow gym buddies if they’d like to lace up their running shoes and hit the road with you. Sometimes, the best running partners are closer than you think.
  • Join the Local Running Club: Check out the Road Runners Club of America. They’ve got an extensive list of running clubs all across the country. Joining one of these clubs can be a goldmine for finding like-minded runners who match your pace and passion.
  • Explore Running Specialty Stores: Local running specialty stores are often hubs of the running community in your area. They might organize group runs or have boards where runners seek partners. Swing by and see what’s on offer!
  • Gym Enthusiasts Unite: If you’re a gym-goer, inquire at your fitness facility about running clubs or partner sign-up opportunities. Many gyms offer resources to help you connect with fellow runners. Don’t forget to check their bulletin boards!
  • Take advantage of this fantastic free resource! can help you find running partners, no matter where you are in the world. It’s like a matchmaking service for runners.
  • The Cold Approach: Sometimes, all it takes is a friendly chat. Strike up a conversation with a fellow runner you often spot at the park or on your favorite running route.

Is Running Together A Date

So, you’ve been invited to go for a run by someone you’re interested in. Exciting, right? But before you hit the pavement, here are a few things to consider to make your run together a great experience:

  • Come Prepared: Bring along body wipes and a change of clothing, especially if you plan to grab a drink or a bite to eat after the run. You’ll want to freshen up and feel your best.
  • Choose the Right Time: Pick a date and time that works for both of you. Running together should be enjoyable, so make sure it fits into your schedules comfortably.
  • Set the Pace: Discuss and agree on the pace you both want to maintain during the run. It’s important that you’re both comfortable with the chosen speed. And don’t forget to decide if you’ll be running with music or not.
  • Embrace the Sweat: Remember, it’s a run, and sweating is completely expected. Don’t let it bother you, and embrace the workout.
  • Plan Ahead: Think about what you’d like to do after the run. Having a plan in place ensures you won’t be scrambling for ideas when you’re sweaty and tired. Whether it’s grabbing a coffee, having a meal, or simply heading home, knowing your next steps will make things smoother.

Finding The Right Running Partner – The Conclusion

I can’t begin to count the many runs I’d have skipped without my running partner, especially on chilly mornings when I’d rather stay tucked in the comfort of the sheets than go out for a long run.

What about you? Do you have any running partners?

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

In the meantime, thank you for reading my post.

Keep Running Strong

Top 30 Low-Carb, High-Fat, Ketogenic Recipes

ketogenic recipes

Are you in search of the finest low-carb and ketogenic recipes available on the internet? Well, you’ve come to the right spot. These recipes are centered on healthy fats and low-carb vegetables, delivering exceptional flavor and nutritional value, all while containing 5 to 10 grams of carbohydrates per serving.

Furthermore, they are abundant in essential fats, nutrients, and delectable flavors that will keep you satisfied and energized throughout the day.

Please note that the photographs are copyrighted by the blog that initially shared the recipe. To access the full recipe on the original blog, just click on the recipe title beneath any photo.

The Keto Diet Defined

The ketogenic diet, often referred to as keto, is a unique eating plan designed to encourage your body to use fat as its primary source of energy. Here are the key components:

  • High-Fat: The diet emphasizes the consumption of healthy fats, making up the majority of your daily caloric intake.
  • Moderate-Protein: Protein intake is moderate and carefully controlled, preventing excessive consumption that might hinder ketosis.
  • Very Low-Carb: Carbohydrates are significantly restricted, with daily intake limited to fewer than 25 grams.

The Science Behind Ketosis:

When you drastically reduce your carb intake, your body undergoes a remarkable transformation. Instead of relying on glycogen (sugar) for energy, it switches to burning stored fat.

Here’s how it works:

The liver engages in a process called ketogenesis, where fats are broken down into ketone bodies. These ketones serve as a vital energy source for the brain and other cells.

This metabolic state, characterized by elevated ketone levels, is known as ketosis.

Additional resource  – Can you run on the keto diet?

The Complete Keto Food Diet List

When you’re embarking on a keto journey, knowing what to eat and what to avoid is crucial for success. Here’s a comprehensive list of keto-friendly foods to stock up your kitchen, as well as items to steer clear of:

Keto-Friendly Foods to Stock:

  • Fats and Oils: Load up on healthy fats and oils such as butter, olive oil, sesame oil, almond oil, and flaxseed oil. These will be your primary sources of energy.
  • Dairy Products: Opt for full-fat dairy options like sour cheese, sour cream, heavy cream, and Greek yogurt. These provide essential nutrients while keeping carb intake low.
  • Eggs: Eggs are a keto staple, packed with protein and healthy fats. They’re incredibly versatile for keto cooking.
  • Meat: Enjoy a variety of meats, including chicken, beef, goat, veal, and other low-carb options. They provide essential protein and fats.
  • Fish: Fish like trout, salmon, sardines, catfish, and tuna are rich in healthy omega-3 fatty acids and make excellent keto choices.
  • Nuts and Seeds: Walnuts, almonds, pumpkin seeds, sunflower seeds, and sesame seeds are keto-friendly snacks packed with nutrients.
  • Low-Carb Fruits: Some fruits, like avocados, strawberries, and raspberries, are relatively low in carbs and can be included in your keto diet in moderation.

Foods to Avoid on Keto:

  • Grains and Starches: Eliminate grains like wheat, corn, oats, and rye, which are high in carbohydrates.
  • Processed Foods: Avoid processed foods, especially those containing carrageenan, as they can hide hidden carbs and additives.
  • Sugary Foods and Drinks: Stay away from sugary foods and drinks, as they are rich in carbs and can easily kick you out of ketosis.
  • Low-Fat Products: Skip low-fat products, including drinks, gluten-free items, and diet sodas. These often contain added sugars or unhealthy artificial sweeteners.
  • Fruits: Most fruits are high in natural sugars, making them incompatible with keto. Exceptions include the low-carb fruits mentioned earlier.
  • Root Vegetables: Avoid starchy root vegetables like potatoes, carrots, and beets, as they are carb-heavy.
  • Beans and Legumes: Beans, lentils, and other legumes are carb-rich foods and not suitable for keto.
  • Alcohol: Most alcoholic beverages are high in carbs. While some low-carb options exist, alcohol can affect ketosis and should be consumed in moderation.
  • Sugary Ingredients: Read labels carefully and avoid any products containing added sugars or high-carb ingredients.

Additional resource – Marathon on Keto Training

Top 30 Low-Carb, High-Fat, Ketogenic Recipes

Without further ado, here’s my best list of keto recipes for a low-carb delight.

1 – Garlic Keto Bread

Garlic Keto Bread is a recent low-carb bread recipe that has captured my heart. It’s versatile and can be enjoyed as a snack, appetizer, or side dish, making it perfect for those on a healthy ketogenic diet. When it comes to garlic flavor, you have two options to choose from.

You can use fresh garlic (grated or pressed) for a more Italian bruschetta-like bread or opt for garlic powder to achieve the classic American garlic bread taste. If you’re a fan of spices, feel free to add some dried basil to suit your taste buds. It’s all about flavor customization!


  • Almond flour
  • Ground psyllium husk powder
  • Baking powder
  • Egg white
  • Sea salt
  • White wine vinegar
  • Garlic clove
  • Butter
  • Fresh parsley
  • Fresh thyme
  • Dried oregano

View Full Recipe

2 – Low Carb Broccoli Cauliflower Salad With Bacon & Mayo

Low Carb Broccoli Cauliflower Salad with Bacon and Mayo is a satisfying and extremely low-carb dish. It’s bursting with flavor and comes together in just 10 minutes, making it a colorful, easy-to-make option suitable for any occasion.

Plus, it tastes fantastic, and you can even prepare it ahead of time as it maintains its deliciousness when stored in the fridge overnight. If you want an extra layer of flavor, consider adding a creamy and tangy dressing to elevate it even further. Enjoy!


  • Fresh thyme
  • Olive oil
  • Garlic powder
  • Mayonnaise
  • Lemon juice
  • Sea salt and pepper

3  –  Zucchini Noodle Salad With Cheese & Tomatoes

Zucchini Noodle Salad with Cheese and Tomatoes is a delightful and healthy dish that will make you want to invest in a spiralizer if you haven’t already. This recipe features raw spiralized deli veggies, avocado, cucumber, and a low-carb dressing of your choice.

It’s an excellent option for those seeking a low-carb pasta replacement. Plus, if you already have cooked bacon or turkey on hand, there’s no need for any additional cooking. Enjoy this flavorful and nutritious salad!


You’ll need a spiralizer to make zucchini noodles.

I love this one from Amazon.

  • Zucchini
  • Cherry tomatoes
  • Shredded cheese
  • Mozzarella pearls
  • Fresh basil
  • Dressing
  • Extra virgin olive oil
  • Lemon juice
  • Red wine vinegar
  • Garlic powder
  • Sea salt and pepper.

Additional resource – Salt for runners

4 – Keto Eggplant Burgers

If you’re craving burgers but want to stick to your keto diet, this recipe is perfect for you. It features keto eggplant burgers with eggplant slices as the buns, which hold together nicely when cooked. These burgers are a great keto-friendly snack or side dish. You can use your choice of ground meat but don’t forget to prepare the recommended dipping sauce for added flavor. Enjoy a delicious and satisfying keto-friendly burger experience!


  • Japanese eggplant
  • Ground pork
  • Green onion
  • Black pepper
  • Ginger
  • The dipping sauce
  • Tamari sauce
  • Garlic cloves
  • Apple cider vinegar
  • Sesame oil
  • Salt and pepper

View Full Recipe

keto food list
Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top view

5 – Keto Garlic Bread

If you’re a fan of garlic bread but want a low-carb and gluten-free option, you’ll love this keto-approved version. Keto garlic bread is a healthier alternative to traditional bread, with a soft inside and crispy outside.

The addition of cream cheese adds richness and creaminess to the bread. Best of all, this recipe has only 1.5g net carbs per slice, making it a perfect addition to your keto diet without compromising on taste. Enjoy this keto garlic bread any time of the day!


  • Almond flour
  • Eggs
  • Shredded mozzarella cheese
  • Kosher salt
  • Baking sold
  • Topping
  • Melted butter
  • Kosher salt
  • Garlic powder
  • Dried oregano
  • Shredded mozzarella cheese

6 – Keto Salad Niçoise

The classic Niçoise salad traditionally contains potatoes, green beans, and other ingredients that are not keto-friendly. However, this keto version of the Niçoise salad is packed with nutrients and flavors while keeping the carb count low and adding healthy fats.

It makes for a delicious and satisfying lunch or dinner option, and it’s great for meal prepping. For an extra burst of flavor, serve it on a bed of zucchini noodles. Enjoy this keto salad Niçoise without worrying about your carb intake!


  • Ground black pepper
  • Chopped garlic
  • Eggs
  • Celery root
  • Green beans
  • Olive oil
  • Tomatoes


  • Dijon mustard
  • Worcestershire sauce
  • anchovies
  • Small capers
  • Mayonnaise
  • fresh parsley
  • olive oil
  • minced garlic clove
  • lemon juice

Additional resource – macros for runners

7 – Cornbread Keto Bread

If you’re missing the taste of cornbread while following a keto diet, this recipe is perfect for you. This “corn” bread recipe doesn’t contain corn, but it’s still delicious and allows you to enjoy the flavors of cornbread in a healthy way on your keto journey.

It has a wonderful texture and is low in carbs, with approximately 0.6 net carbs per serving. You can enjoy this keto cornbread without worrying about your daily carb intake.


  • Almond flour
  • Egg
  • Green onions
  • Baking powder
  • Full-fat sour cream
  • Melted butter
  • Salt

8 – Grilled Eggplant Salad

This grilled eggplant salad is both easy and delicious, making it a perfect accompaniment to any grilled meat, especially during a summer barbecue.

If you want to enhance the flavor, consider adding smoked almonds, Himalayan salt, or chili powder. You can also experiment with various spices to tantalize your taste buds. Enjoy this flavorful and healthy salad!


  • Eggplants
  • Olive oil
  • fresh mozzarella cheese
  • Garlic powder
  • Lemon juice
  • fresh mint
  • Anchovies
  • Tomatoes
  • smoked or roasted almonds
  • Sea salt and pepper

9 – Salad With Roasted Cauliflower

The Salad with Roasted Cauliflower is a delightful low-carb dish featuring refreshing flavors and a zesty lemon dressing, with the option to add a spicy kick if desired. This recipe is particularly useful for those following a vegan keto diet, showcasing that it’s feasible to be both vegan and keto.

Plus, with avocados, nuts, and olive oils as key ingredients, this dish is rich in healthy fats, aligning perfectly with the keto diet principles. To elevate the dish, consider garnishing it with fresh thyme and a low-carb crumb for an extra layer of flavor. Enjoy this nutritious and flavorful salad!


  • Large head cauliflower
  • Garlic cloves
  • Olive oil
  • Lemon
  • Avocado
  • Nuts
  • Garnish green onion
  • Salt and pepper

View Full Recipe

You might want to refrain from cauliflower and broccoli for people with an upset stomach.

These build up more gas inside your tummy and make you bloated.

10 – Zucchini Crust Grilled Cheese

Indulge in a bread-free zucchini grilled cheese that is both low-carb and gluten-free with this recipe. The zucchini “bread” is crafted from shredded zucchini, Parmesan, mozzarella, and a blend of seasonings.

These grilled cheese sandwiches offer a healthier and lower-carb alternative to traditional options, making them a delicious choice for those on a keto or low-carb diet. Enjoy the savory flavors and satisfying crunch of this zucchini crust grilled cheese!


  • Grated zucchini
  • Egg
  • Green onion
  • Grated Parmesan
  • Shredded cheddar
  • Cornstarch
  • Salt and pepper
  • Vegetable oil—for cooking

View Full Recipe

The super yummy choice for cheese lovers.

My secret tip is to add grilled or diced Halloumi cheese for extra taste.

Worth a try!

11 – Keto Caesar Salad

Enjoy a keto-friendly twist on the classic Caesar salad with this delicious recipe. This keto Caesar salad features crisp romaine lettuce, generous amounts of Parmesan cheese, and tender chicken, all tossed in a flavorful homemade Caesar dressing made with keto-approved ingredients like lemon juice, olive oil, garlic, and anchovies.

It’s a simple and mouthwatering option for those following a ketogenic diet. Don’t forget to add extra cheese and opt for low-carb croutons for an extra indulgent experience!


  • Romaine lettuce
  • Slices of chicken or bacon cooked and crumbled
  • Shredded parmesan cheese
  • Gluten-free garlic croutons (check the recipe here)
  • Sea salt & pepper
  • Tomato
  • Cucumber
  • Hard-boiled eggs
  • Chicken breast
  • Olive oil


  • Mayonnaise
  • Lemon juice
  • Dijon mustard
  • Grated parmesan cheese
  • Fresh black pepper
  • Garlic clove
  • Mustard powder
  • Sea salt and pepper

Another secret tip from me.

Salted eggs! No need to add more salt since it will give you a different experience for a salty and creamy meal.

Pick one made of goose or duck eggs.

12 – Creamy Meatballs

Treat your taste buds to a flavorful and satisfying meal with these creamy ketogenic meatballs. These juicy meatballs are paired with a rich and creamy queso sauce, making them an irresistible option for the whole family.

You can serve them as a keto-friendly appetizer or as a meal, perhaps over cauliflower rice or zucchini noodles, depending on your preference. The best part? You can prepare and sear them in about 30 minutes and then let them slow cook to perfection. Enjoy a delicious and hassle-free keto meal with these creamy meatballs!


  • Ground beef
  • Yellow onion
  • Egg
  • Garlic powder
  • Black pepper
  • Cream cheese
  • Butter
  • Cream sauce
  • Cream cheese
  • Heavy whipping cream
  • Tamari soy sauce
  • Salt and pepper

View Full Recipe

I called this lazy food.


Because it is suitable for filling my tummy during my lazy day.

Super creamy and mouthgasmic.

Additional resource – Diet mistakes runners make

13 – Coconut Flour Keto Flatbread

When you’re short on time and need a versatile keto-friendly option for burger buns, sandwich bread, or pizza bases, this coconut flour keto flatbread is your go-to solution. With just five simple ingredients, it’s quick and easy to prepare, taking only 10 minutes to make.

You have the freedom to load it up as an open sandwich, spread it with peanut butter, dip it in sauces, create a mini pizza, or use it as sandwich bread. Get creative and savor this delicious and convenient flatbread!


  • Coconut Flour
  • Coconut oil (or melted butter)
  • Egg
  • Baking powder
  • Salt

View Full Recipe

14 – Spicy Shrimp And Avocado Salad

If you’re a fan of avocado and shrimp, you’re not alone! Here’s an amazing recipe for you to enjoy. Spicy shrimp and avocado salad is packed with fresh ingredients that will tantalize your taste buds with every bite.

This recipe is quick to make and highly portable. Simply sear the shrimp in butter, dice some veggies, whip up a dressing, and you’re good to go. For an extra kick, you can even sprinkle some chili powder on it before tossing it into the pan. Get ready to savor the deliciousness!


  • Baby kale and baby spinach mix
  • Shrimp
  • Avocado
  • Cilantro
  • Olive oil
  • cucumber
  • Lime juice
  • Garlic
  • Cumin
  • Salt and pepper to taste

View Full Recipe

15 – Low-carb Cheese Taco Shells

If you’re a fan of Mexican food, especially tacos, but want to stay low-carb, here’s a fantastic recipe for you. Regular tacos may be off-limits on the keto diet due to their high-carb content, but these low-carb cheese taco shells are the perfect solution.

Made from baked cheddar cheese and shaped into a taco shells, they’re quick to prepare (just a matter of minutes!), gluten-free, and keto-friendly. Not to mention, they’re delicious, crunchy, and come close to the real thing. Fill them with your favorite keto-friendly toppings like grated cheese, ground meat, diced onion, sour salsa, shredded lettuce, chopped peppers, and more. Enjoy your keto-friendly tacos!


  • Shredded Cheese
  • Ground cumin

View Full Recipe

16 – Egg Salad Stuffed Avocados

Eggs and avocados are both fantastic sources of healthy fats, making them essential for a ketogenic diet. Eggs are rich in complete protein, which helps keep you feeling full all day long. That’s why this dish is a must-try for any dedicated keto enthusiast. It also serves as a delightful, straightforward, and fulfilling lunch option. Enjoy!


  • Hard-boiled eggs
  • Celery
  • Lime juice
  • Avocado
  • Hot sauce
  • Cumin
  • Salt and pepper

View Full Recipe

17 – Salmon and Avocado Nori Rolls

Traditional sushi with rice is a no-go on the keto menu due to its high carb content. However, you can still enjoy a delicious sushi-like dish without rice. This recipe uses riced cauliflower as a low-carb alternative to traditional rice. The best part? It only requires five ingredients and 20 minutes of your time. Enjoy a keto-friendly sushi experience!


  • Sliced smoked salmon
  • Cream cheese
  • Chopped pickled ginger
  • Nori sheets (grilled preferably)
  • Avocado

View Full Recipe

18 – Keto Fish Sticks

If you’re a fan of fish sticks but want to enjoy them in a healthier way, you’re in luck. This keto-friendly fish sticks recipe allows you to savor the flavors of this classic dish without derailing your healthy eating habits. You can make them as traditional breaded fish sticks or as fish nuggets, depending on your preference. Plus, they’re quick and easy to prepare, making them a convenient meal option. Enjoy your guilt-free keto fish sticks!


  • Pork rinds
  • Eggs
  • Alaskan cod filet
  • Coconut flour
  • Grated Parmesan
  • Garlic powder
  • Cooking spray
  • Salt and pepper

19 – Low Carb Taco Salad

Craving tacos but want to keep it low carb? You’re in luck! This low carb taco salad recipe allows you to enjoy all the delicious flavors of tacos without the carbs. Made with keto-friendly ingredients like ground turkey, avocado, olives, and lettuce, it’s a perfect option for lunch, dinner, or as a tasty side dish. Plus, it’s easy to prepare and packed with mouthwatering flavors. Say goodbye to taco cravings and hello to a satisfying low carb taco salad!


  • Ground beef
  • Chili powder
  • Avocado
  • Shredded cheddar cheese
  • Tomatoes
  • ground cumin
  • Dried parsley
  • Romaine lettuce
  • Sour cream
  • Garlic powder
  • Green onions

The seasoning

  • Cumin
  • Chili powder
  • Paprika
  • Onion powder
  • Garlic powder
  • Black pepper
  • Oregano

20 – Keto Cheese Roll-ups

Looking for a quick and easy keto-friendly snack? These keto cheese roll-ups are the answer! They are incredibly simple to make and require ingredients that you probably already have on hand. These roll-ups are not only delicious on their own but also pair perfectly with dips like guacamole, low-carb pizza sauce, or Ragu sauce.

Whether you enjoy them for breakfast or as a convenient on-the-go snack, you can fill them with your favorite keto-friendly ingredients. The possibilities are endless, so get creative and satisfy your cravings with these tasty keto cheese roll-ups!


  • Butter
  • Cheddar cheese in a slice

21 – Deviled Eggs

If you’re a fan of deviled eggs but want a keto-friendly option, look no further! This keto deviled eggs recipe uses avocados to achieve that creamy texture without relying on commercial mayonnaise or processed ingredients.

Not only are they delicious, but they’re also a great source of healthy fats. You can prepare a batch and store them in an airtight container for up to 4 days, making them a convenient and nutritious snack option, especially for runners. Enjoy these keto deviled eggs as a tasty and satisfying treat that aligns with your low-carb lifestyle!

Can’t beat them.


  • Eggs
  • Mayonnaise
  • Dijon mustard
  • Paprika
  • Fresh Dill
  • Salt and pepper

22 – Keto Hot Dogs

You heard it right! Embracing a low-carb lifestyle doesn’t mean saying no to hot dogs. With this keto hot dog buns recipe, each bun contains just 2 grams of carbs, a stark contrast to the roughly 20 grams of carbs found in regular hot dog buns. These buns are also easy to make—simply wrap, roll, and bake in the oven.

When it comes to fillings, your options are only limited by your imagination. Consider delicious options like meatballs, pepper-grilled chicken, smoked chicken, tuna, bacon and ham, veggies, avocado, and more. Enjoy your keto hot dogs guilt-free!


  • Almond flour
  • Baking powder
  • Eggs
  • Hot water
  • Apple cider vinegar
  • salt

View Full Recipe

23 – Cinnamon Bread

Indulge in the deliciousness of cinnamon bread with this versatile and low-carb recipe. This bread is a delightful combination of spicy, sweet, filling, and it tastes just like the real thing. Whether you enjoy it as a decadent dessert, hearty breakfast, or a satisfying snack, this low-carb option is sure to please.

With only 4 grams of net carbs per serving, it’s perfect for those following a low-carb lifestyle. The best part? You can whip it up in less than 5 minutes, making it a quick and easy treat.


  • Egg white
  • Coconut flour
  • Flaxmeal
  • Almond flour
  • Ground cinnamon
  • Melted butter
  • Baking powder
  • Raisins

View Full Recipe

24 – Keto Cheese Chips

If you’re craving a crunchy keto snack, these three-ingredient keto cheese chips are the perfect solution. Made primarily with mozzarella and seasoned with oregano and garlic (or any other keto-friendly flavor of your choice), these chips are a delightful low-carb treat.

For a heartier option, consider using Halloumi cheese for a thicker texture. These chips are delicious on their own or paired with guacamole or marinara sauce for dipping. Enjoy a satisfying and crunchy keto snack with these easy-to-make cheese chips.


  • Cheddar cheese
  • Paprika powder
  • Sea salt and pepper

25 – Keto Greek Salad

Keto Greek Salad, also known as Horiatiki, is a perfect representation of healthy Mediterranean cuisine. It’s inherently keto-friendly, as long as you avoid adding gluten or bread to the recipe. This delightful low-carb dish can be enjoyed at any time of the day or week.

The key to crafting an exceptional Greek salad lies in its simplicity and the use of the freshest keto-approved ingredients. Enjoy the vibrant flavors of Greece with this keto Greek Salad recipe.


  • Tomato
  • Green capsicum
  • Cucumber
  • Red onion
  • Green bell pepper
  • Fet cheese
  • Dried oregano
  • black Greek olives
  • Olive oil
  • salt and pepper

26 – Cottage Cheese-filled Avocado

Cottage Cheese-filled Avocado is a simple yet nutritious snack that owes its thanks to the Aztecs. Avocados are indeed a versatile and highly nutritious food. Mixing them with cottage cheese creates a snack rich in healthy fats and protein, helping you stay satiated until your next meal.

This snack is an excellent choice to curb mindless nibbling and unhealthy snacking that can contribute to weight gain. The preparation is quick and easy – just slice an avocado in half lengthwise, remove the pit from one-half, and fill the cavity with cottage cheese. For an extra kick, consider adding a pinch of cayenne pepper or regular black pepper.


  • Avocado
  • Sliced cheese

27 – Keto Egg Muffins

Keto Egg Muffins are a fantastic, time-saving, and keto-approved breakfast option. Whether you’re meticulously monitoring your keto macros or simply need a convenient and quick grab-and-go breakfast, keto egg muffins are an excellent choice.

These muffins are versatile and come in a variety of flavors, making them suitable for meal prep and various occasions. They’re especially appealing to those who enjoy the satisfying combination of bacon, cheese, eggs, and sweet potatoes. You can prepare a batch of these muffins and store them in the fridge for several days, providing a convenient and nutritious snack option whenever you need it. If you want to extend their shelf life, you can even freeze them.


  • Eggs
  • Scallions
  • Onion
  • Shredded cheese
  • Red peso
  • Salami
  • Sea salt and pepper

28 – Keto Jalapeno Poppers

If you’re in the mood for something spicy and savory, Keto Jalapeno Poppers are the perfect treat. These poppers combine the fiery kick of jalapenos with the rich flavors of bacon and cheese, making them a delicious and indulgent snack.

While preparing them involves a few steps, the effort is definitely worth it. Just be sure to exercise some self-control and avoid devouring them all in one sitting—they’re meant to be a satisfying snack, not a replacement for your main meals. Remember, it’s important to maintain a balanced diet even when enjoying delicious keto-friendly snacks like these poppers.


  • Shredded sharp cheddar
  • Cream cheese
  • Jalapenos
  • Bacon
  • Black pepper
  • Salt

29 – Low Carb Tortilla Chips

Don’t worry, you can still enjoy chips even on a keto diet! These Low Carb Tortilla Chips are a fantastic keto-friendly alternative that delivers the delicious taste and texture of traditional chips with just a fraction of the carbs.

They’re made using almond flour and cheese to mimic the texture of corn tortilla chips, giving you that satisfying crunch without all the added carbs. So, if you’re craving chips but want to stay on track with your keto goals, give these a try!


  • Almond flour
  • Golden flaxseed meal
  • Shredded mozzarella
  • Sea salt and pepper.

30 – Healthy Ketogenic Snacks

In case hunger strikes before one of the main meals, keep it at bay with any of the following options.

  • Cheese with olives
  • Two hard-boiled eggs
  • Strawberries and cream
  • A handful of almonds and nuts.
  • One avocado with pepper and salt
  • Green bean fries
  • Kale chips
  • String cheese
  • Jerky
  • Celery filled with cream cheese
  • Lettuce or cucumber smeared with peanut butter
  • Radishes smeared with butter

One Week Sample

Here how a week of eating looks like on the ketogenic diet.


  • Breakfast: Eggs, bacon, and tomatoes cooked in coconut oil
  • Lunch: Burger with cheddar cheese, guacamole, and nuts.
  • Dinner: Salmon, egg, and mushroom cooked in coconut oil.


  • Breakfast: Egg, basil, avocado, and cheddar cheese omelet.
  • Lunch: Chicken salad with olive oil and avocado.
  • Dinner: Mackerel with asparagus and spinach cooked in butter.


  • Breakfast: Omelet with peppers, broccoli, salsa, and spices.
  • Lunch: Shrimp salad with feta cheese and olive oil.
  • Dinner: Romaine lettuce with low-carb, high-fat dressing


  • Breakfast: Cheese omelet with vegetables and avocados.
  • Lunch: Ham and cheese slices with almonds.
  • Dinner: Salad greens with high-fat dressing


  • Breakfast: Fried eggs with mushrooms and onions.
  • Lunch: Shrimp salad with feta cheese and olive oil.
  • Dinner: Low Carb Salmon Patties


  • Breakfast: Eggs, bacon, and tomatoes.
  • Lunch: Four ounces of baked fish with butter sauce
  • Dinner: Steak and eggs with vegetables.


  • Breakfast: Coffee with heavy crème
  • Lunch: Burger with cheddar cheese, guacamole, and nuts.
  • Dinner: Three cups shredded cabbage sautéed in butter and onions

Low Carb, Ketogenic, Recipes you Should Try – The Conclusion

There you have it! If you’re looking for a long list of low-carb ketogenic recipes then today’s post is the right catalyst. The rest is just details.

Please feel free to add your favorite keto recipes in the section below.

The Best Sources Of Electrolytes For Runners

best sources of electrolytes for runners

Looking to boost your running game with the right dose of electrolytes? Well, you’ve landed in the perfect spot.

We all know that water is your sidekick for peak performance and overall health. After all, our bodies are like 80% water, and every organ and cell is thirsty for that precious H2O.

But guess what? Staying hydrated isn’t just about chugging water like there’s no tomorrow. You need those trusty sidekicks known as electrolytes, including sodium and potassium, to keep your body firing on all cylinders.

So, what are these electrolytes, why do they matter, and how can you make sure you’re getting enough of these essential minerals? Stick around, and I’ll give you the lowdown on electrolytes, their roles, and how to keep your body well-oiled and running smoothly. Ready? Let’s roll!

What Are Electrolytes?

Electrolytes are like the body’s electrically charged MVPs. When they dissolve in water, they get all zesty and conduct electricity, carrying either a positive or negative charge. Think of them as the power players behind your nervous system, heartbeats, muscle contractions, and more.

They’re not just hanging around in your body doing nothing; electrolytes are busy at work in your blood, tissues, urine, and other bodily fluids, making sure everything runs smoothly.

For us runners, the essential electrolyte squad includes sodium (Na+), potassium (K+), chloride (Cl-), and calcium (Ca2+). These guys are like the Avengers of the running world, ensuring you perform at your peak and stay well-hydrated

How Many Electrolytes Do Runners Need?

If you’re more of a casual exerciser, just enjoying a light jog in the park every now and then, chances are your regular diet might be giving you all the electrolytes you need. Your body’s like, “I got this!”

But hey, if you’re the kind of runner who’s out there crushing it, pounding those miles, especially in the scorching heat or high humidity, your electrolyte needs might be cranking up a notch or two.

Still skeptical? Let’s break it down. Here’s how much of those magic electrolytes you can lose in just one little liter of sweat:

  • Sodium: A whopping 900 mg!
  • Potassium: Around 200 mg.
  • Calcium: About 15 mg.
  • Magnesium: Roughly 13 mg.

That’s a pretty penny’s worth of electrolytes, right? Imagine what you’re losing after a solid run!

What you Need

Alright, let’s dive into the nitty-gritty of what runners like you need when it comes to electrolytes!

The stars of the show, the MVPs in your sweat squad, are chloride and sodium, with some potassium, magnesium, and calcium making appearances too.

Sodium chloride—you probably know it better as good ol’ salt—is the real hero here. It’s like the conductor of your body’s orchestra, making sure everything’s in tune. Salt helps maintain the delicate balance of fluids and keeps your nerves playing their A-game for that perfect muscle contraction. When you’re putting in the miles, you can bid farewell to around 1,000 milligrams of sodium per hour through your sweat.

That’s where those handy electrolyte tablets come into play. They’re like little sodium-packed power-ups, usually dishing out 200 to 800 milligrams of sodium to help you replenish what you’ve lost during your sweaty adventures.

Additional reference – Stop peeing while running

How To Get Enough Electrolytes

hen it comes to replenishing those precious electrolytes, you might wonder, “What’s the secret sauce?” Well, the good news is, it’s not rocket science. In fact, it’s something you’re probably already familiar with real food!

Now, I know what you might be thinking, “But what about those popular sports drinks like Gatorade and Powerade?” Well, let’s chat about that. While sports drinks have their place, they might not be the best choice for your everyday recreational runner. Why, you ask? Well, they often come loaded with sugars, artificial colors, and chemicals that might not sit well with your body.

So, what’s the alternative?

Real, wholesome food! Nature’s electrolyte-rich goodies can do wonders for your hydration needs. Think beans, spinach, potatoes, lentils, avocado, coconuts, raisins, bananas, and dates. These natural powerhouses are packed with the good stuff your body craves.

Now, if you’re planning an epic, endurance-style run, and you want to reach for a sports drink, be mindful of the sugar content. Opt for something lower in sugar to keep things balanced. There are electrolyte supplements out there that don’t contain sugar. Products like Harlo can help you get the electrolytes you need, along with creatine and collagen. These supplements often come in powdered form so you can add them to water when you need them, as you need them.

And hey, you can even whip up your sports drink at home if you’re feeling crafty. There are plenty of simple tutorials out there to guide you through.

Your body will thank you!

The Best Sources Of Electrolytes For Runners

Here are the most critical electrolytes for runners and how to get enough of them.



Sodium, often referred to as common table salt, is the electrolyte that takes the lead when it comes to losses during sweating. It plays a vital role in regulating body fluids, preventing rapid dehydration, aiding muscle and nerve function, and maintaining acid-base balance and blood pressure.

The good news is, for most folks, including recreational runners, their diets provide an adequate, if not excess, amount of sodium. However, if you’re engaged in endurance training, those runs lasting longer than 90 minutes per session, it’s crucial to replenish this electrolyte afterwards.

The recommended daily intake of sodium is no more than 2300 mg. So, let’s take a look at some common sources to help you keep tabs on your sodium intake:

  • Salt: Just one tablespoon contains a whopping 2300 mg of sodium.
  • Pickles: If you enjoy a cup of pickles, you’re looking at around 1800 mg of sodium.


Potassium, ranking as the third most abundant mineral in the body, is primarily stored within your cells, making up around 98% of its total presence. This vital electrolyte plays a crucial role in ensuring proper muscle contraction, maintaining heart function, and facilitating nerve transmission. Furthermore, it supports glycogen storage and aids in nutrient transport.

The good news is that we don’t burn off substantial amounts of potassium, even during intense training sessions. Therefore, running low on potassium is relatively rare since our bodies naturally store an ample supply of it. Plus, it’s easily obtainable through a regular diet.

For reference, the recommended daily intake of potassium is set at 4700 mg. So, let’s check out some common dietary sources to help you reach your potassium goals:

  • Apricots: A single cup contains a generous 1500 mg of potassium.
  • Sweet potato: One baked sweet potato provides around 700 mg of potassium.
  • Beet greens: One cup of cooked beet greens boasts a remarkable 1200 mg of potassium.
  • White beans: A cup of canned white beans packs approximately 1100 mg of potassium.
  • Bananas: A medium-sized banana delivers a convenient 400 mg of potassium.
  • Tomatoes: A medium tomato offers 300 mg of potassium.
  • Tomato soup: A cup of tomato soup provides roughly 400 mg of potassium.


Magnesium plays a pivotal role in nearly every function within the human body.

This essential electrolyte contributes to muscle and nerve function, helps regulate blood sugar levels, enhances immune functions, and assists in the function of various enzymes. Furthermore, it plays a crucial part in maintaining heart function and supporting healthy blood pressure.

While magnesium deficiencies are relatively rare, when they do occur, they can lead to a wide range of symptoms, including muscle weakness, drowsiness, numbness, and even hallucinations.

For daily reference, the recommended intake of magnesium is set at 420 mg for men and 320 mg for women. Here are some common dietary sources to help you meet your magnesium needs:

  • Almonds: A one-ounce serving of dry roasted almonds contains 80 mg of magnesium.
  • Spinach: One cup of spinach boasts 160 mg of magnesium.
  • Cashews: A one-ounce serving of dry roasted cashews provides 74 mg of magnesium.
  • Swiss chard: A cup of Swiss chard offers 150 mg of magnesium.
  • Peanuts: A one-ounce serving of oil-roasted peanuts contains 63 mg of magnesium.
  • Soymilk: One cup of soymilk delivers 60 mg of magnesium.
  • Black beans: A cup of cooked black beans contains 120 mg of magnesium.
  • Peanut butter: One tablespoon of peanut butter packs 25 mg of magnesium


Calcium is like the rockstar among electrolytes, taking the crown as the most abundant in our bodies.

But it’s not just for building strong bones and teeth. Calcium plays many other vital roles, including:

  • Regulating muscle movements
  • Managing nerve impulses
  • Preventing blood clots
  • Assisting with muscle contraction
  • Supporting the nervous system function

How much calcium you need varies based on factors like age and training intensity. But generally, the recommended daily intake ranges from 1000 to 1300 mg

Common Sources:

  • Skim milk: 1 cup contains 300 mg of calcium
  • Butter milk: 1 cup contains 300 mg of calcium
  • Cottage cheese: 1 cup contains 600 mg of calcium
  • Sour cream: 1 cup contain 130 mg of calcium
  • Yogurt: 1 cup contains 450 mg of calcium
  • Almonds: 1 contains 385 mg of calcium.
  • Spinach: 1 cup, cooked, contains 245 mg of calcium.

Elites With High Mileage

For those of you clocking in less than an hour of running, especially at an easy pace, your electrolyte losses are generally minimal, and water alone might suffice. However, if you find yourself meeting one or more of the following conditions:

(1) running for more than an hour,

(2) training in scorching hot weather, or

(3) being a profuse sweater,

then it’s high time you considered introducing electrolyte supplements into your routine.

Let’s delve deeper into this.

Electrolyte Tablets

Electrolyte Tablets, anyone? There’s no shortage of options in the market. However, I’d like to recommend the SaltStick Electrolyte Capsules, preferably the non-caffeinated version, taken every 30-45 minutes during your training sessions. This becomes particularly crucial if you reside in a humid region or frequently engage in long-distance runs.

These electrolyte tablets are power-packed with essential minerals like calcium, chloride, magnesium, potassium, sodium, and even vitamin D3, ensuring your body stays replenished and ready to tackle those demanding runs.

Sports Drinks

If you’re in search of a quick and flavorful option, a sports drink might be just what the doctor ordered. While you can opt for commercial electrolyte drinks such as Powerade and Gatorade, it’s important to be cautious as these beverages often come loaded with sugar and can trigger unwanted cravings. In my view, they’re not the best choice.

But here’s an alternative – you can whip up your very own electrolyte drinks right at home. That’s right, you have the freedom to create your personalized sports drinks using your preferred ingredients. It’s a straightforward and healthier option that allows you to take control of what you’re consuming.

Here are a few of my favorite recipe

When To Take Electrolyte Supplements While Running

Based on my experience, the optimal time to consume electrolyte supplements is before a run, especially if you’re going to run for a long time and/or in hot conditions. This proactive approach helps you establish a balanced electrolyte foundation right from the start.

As you proceed with your workout, you have a couple of options. You can either sip on an electrolyte-rich beverage or take additional tablets along the way to maintain that equilibrium throughout your run.

However, it’s crucial to emphasize that if you encounter severe symptoms of dehydration, heat exhaustion, or heatstroke, you should immediately seek medical attention. Hyponatremia, which is a dangerous condition, requires urgent medical intervention and sometimes even the administration of an IV line. Be vigilant for signs like severe headaches, confusion, swelling of the hands and feet, and vomiting.

When consulting a healthcare professional during your check-up, consider asking questions such as:

  • How much water should I be drinking daily?
  • What’s the recommended water intake while running?
  • What are the best strategies to stay well-hydrated?
  • Do I have any preexisting conditions that might make me susceptible to electrolyte imbalances?

By seeking answers to these inquiries, you can ensure that you’re taking the right steps to maintain your health and hydration during your runs.

Best Electrolytes For Runners – The Conclusion

If you’re looking for practical advice on getting enough minerals and electrolytes while running, this post should set you on the right path. The rest is just details.

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

Thank you for stopping by.

How To Start Running In The Morning

how to become a morning runner

Wondering how to make the transition from cozy bed snuggler to energized morning runner?

I’ve got your back! In this guide, we’ll unwrap all the secrets to making that AM run not just a one-time thing, but a delightful ritual.

By the end of this, you won’t just have a strategy to embrace those early jogs, but you’ll also have a blueprint to master your day and cement lasting, healthy habits.

So, are you ready to swap those pajamas for jogging attire and watch the world wake up as you run?

Let’s hit the ground running!

The Benefits of Morning Runs

Is running in the morning a good idea? Let me make a case for it.

Mental clarity. Running in the morning can help clear your mind and set a positive tone for the day. The combination of exercise-induced endorphins and the quiet of the early morning can serve as a form of meditation, helping you to think more clearly and approach challenges with a calmer mindset.

  • Improved mood. Physical activity releases endorphins, the body’s natural painkillers, and mood elevators. Starting your day with this boost can lead to a more positive and happier mood throughout the day.
  • Avoid the heat. If you live in a region with hot mid-day temperatures, morning runs can be cooler and more comfortable, reducing the risks associated with heat exhaustion or dehydration.
  • Safer environment. In the early morning, there’s often less activity around, which might make it safer for running, especially if you’re avoiding busy streets, intersections, or potentially unsafe areas.
  • Natural circadian rhythm alignment. Our bodies have natural rhythms, and getting sunlight early in the morning can help reset our internal clocks, which can be beneficial for overall health and well-being.
  • Boosted metabolism. Kickstarting your day with a morning run can raise your metabolism early, ensuring you burn calories more efficiently throughout the day. This is especially beneficial if weight management is one of your goals.
  • Builds a success mindset. By starting your day with an accomplishment like a morning run, you’re mentally setting yourself up for success. This sense of achievement can motivate you to tackle other tasks with more vigor and determination.
  • Encourages consistency. By establishing a morning routine, you’re less likely to skip your runs due to unforeseen events or commitments that might pop up later in the day.
  • Better air quality. Depending on where you live, the air quality is often better in the early morning before the hustle and bustle of daily life starts. This can be particularly beneficial for those living in urban areas with higher pollution levels.
  • Improved Brain Function. Research reported that exercise could boost mental acuity for up to 10 hours or longer post-workout.  So when you’re sweating it out first thing in the morning, you’re allocating all of that extra energy in the right place.

The Downsides of Morning Runs

While running in the morning has a lot to offer, it’s also important to recognize that isn’t a perfect fit for everyone.

Let’s take a moment to explore some potential challenges and drawbacks associated with early morning running:

  • Difficulty in Waking Up: For some individuals, getting out of bed early can be a significant challenge. If you’re not naturally inclined to be a morning person, forcing yourself into a morning running routine may lead to sleep deprivation or feelings of fatigue throughout the day.
  • Weather Conditions: Depending on your location and the time of year, early mornings can bring extreme weather conditions, such as cold temperatures, rain, or darkness. These factors can make it less appealing and, in some cases, unsafe to go for a run.
  • Work and Family Commitments: If you have a busy work schedule or family obligations, finding the time for a morning run can be challenging. Juggling early morning workouts with other responsibilities may require careful planning and time management.
  • Specific Health Conditions: If you have certain health conditions, such as heart problems or joint issues, may need to be cautious about engaging in intense physical activity, especially in the morning. Consulting with a healthcare professional before starting a morning running routine is advisable.
  • Sleep Quality: While morning runs can improve overall sleep quality, it’s possible that the transition to this routine may temporarily disrupt your sleep patterns. Adjusting to a new wake-up time can take time, affecting your sleep duration and quality.

How to Become A Morning Runner

Are you sold on the benefits of becoming a morning runner?

If so, then let’s dive into some of the guidelines  that will help you build a morning running habit with ease

Get a Good Night of Sleep

The best way to NOT become a morning runner is to skip on sleep.

That’s why it’s vital for your running and overall health (sanity included) to get enough sleep.

As a rule, shoot for at least 8 hours of interrupted sleep during the nighttime. Of course, there is no magic number that works universally for everyone, but 7 to 8 hours is the standard guideline.

To improve sleep quality, do the following:

  • Limit screen time before bed. The blue light emitted by phones, tablets, computers, and televisions can interfere with the production of the sleep hormone melatonin. Aim to shut off electronic devices at least an hour before bedtime.
  • Create a sleep-friendly environment. Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, a white noise machine, or a fan to create an environment conducive to sleep.
  • Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep over time.
  • Limit naps. If you nap during the day, keep it short. Long or irregular napping can negatively impact your nighttime sleep.
  • Manage stress. Prioritize stress-reducing techniques like deep breathing, meditation, and physical activity. Stress and anxiety can make it difficult to fall asleep and stay asleep.
  • Avoid alcohol close to bedtime. While alcohol might make you feel drowsy, it can disrupt the sleep cycle and lead to fragmented sleep.
  • Watch fluid intake. Drinking too many liquids in the evening can lead to frequent bathroom trips throughout the night. While staying hydrated is essential, try to reduce your intake as bedtime approaches.
  • Get comfortable. Invest in a comfortable mattress and pillows. Consider the age of your mattress – most have a lifespan of about 8-10 years.
  • Limit heavy discussions or work. Avoid having intense or stressful discussions right before bedtime, and try not to bring work into the bedroom.
  • Stay active. Regular physical activity can help regulate your sleep patterns. However, try not to engage in intense workouts too close to bedtime, as it might energize you and make it harder to fall asleep.

Dim the Lights before Going to Bed

If you like to surf social media or binge-watch before bed, I’ve got some bad news.

Recent research revealed that staring at bright screens within a couple of hours before bed can interfere with circadian rhythms. These consist of our innate biological clock that regulates the body’s daily rhythms.

This has to do with melatonin levels, and this is, by far, one of the biggest challenges facing our generation today.

Melatonin is a vital natural hormone made by the pineal gland that helps regulate sleep and wake cycles. Any disturbance in the release of the hormone causes trouble.

Here’s what to do.

Using apps that filter blue light or shift your device’s colors to a warmer spectrum can be a game-changer. Apps like f.lux for your computer or Night Shift mode for iOS devices adjust the screen’s color temperature in accordance with the time of day, reducing the blue light exposure in the evenings.

Other strategies to dim the lights and prepare for sleep include:

  • Soft Lighting: Opt for warm, soft light bulbs in your bedroom and living area. These can reduce blue light exposure in the evenings.
  • Candlelight: Consider spending the last hour or so of your evening by candlelight. Not only is it a source of soft lighting, but it can also be calming and set a serene environment conducive to relaxation.
  • Wear Blue Light Blocking Glasses: These glasses have special coatings that limit the amount of blue light that reaches your eyes. They can be especially beneficial if you use electronic devices in the evening.
  • Mindfulness and Meditation: Taking a few minutes to practice deep breathing, meditation, or progressive muscle relaxation can help calm your mind and prepare your body for sleep.
  • Limit Overhead Lights: Use lamps or floor lights in the evening instead of bright overhead lights.
  • Opt for Physical Books: If you’re a reader, choose physical books or e-readers that don’t emit blue light over tablets or smartphones.
  • Be Mindful of Bathroom Lighting: If you need to get up during the night, try to keep the lighting as dim as possible. Consider using a small nightlight instead of turning on bright lights.
  • Set Boundaries: Designate specific times in the evening as “no-screen” times. This can help you develop a consistent routine and reduce your exposure to blue light before bedtime.

I usually prefer listening to audiobooks, lectures or reading a book (preferably fiction). I’m halfway through Stormlight Archives Book 4 (indeed, a long read). This is also when sleeping apps come in handy.

Get Your Gear Ready

Alright, fellow morning warriors! We all know that the struggle is REAL when the alarm goes off before the sun’s up.

Who wants to play hide-and-seek with their running shorts in the dark? Not me! So here’s a game plan to make sure your mornings are smooth and snooze-proof:

  • Set The Stage: Lay out all your gear the night before. And I mean everything – your workout clothes, shoes, water bottle, and even that pump-up playlist that gets your feet moving.
  • Fuel Up: Think of a light, energizing pre-run snack. Got it? Great. Now, make sure it’s ready to grab and go. (Pssst… bananas and almond butter? A dynamic duo!)
  • Map It Out: Plan your route in advance. And if you’re feeling a little exploratory, sites like WalkJogRun or MapMyRun are the way to go. They can help you discover popular and safe routes for your morning escapades. Remember, while spontaneity is fun, safety comes first!
  • Sleep in your running clothes: Yup, you heard right. Just make sure they’re clean. And please, leave the shoes off the bed. It sounds wacky, but trust me, it’s a game-changer.

Wake Your A$$ Up

Getting your body out of bed is another important piece of the puzzle. Just because you slept for 7-8 hours doesn’t necessarily guarantee that you’ll be on your feet once the alarm goes off.

But no worries, I got some tricks up our sleeve to get you on your feet.

  • Ditch the Snooze Temptation: Move that alarm away from arm’s reach! By the time you clumsily scramble across the room, you’ll be awake enough to remember why you set it in the first place. Fun fact: studies suggest that just the act of physically getting out of bed boosts your wakefulness. So, take a little stretch and own the day!
  • Double Whammy Alarm Action: Set not one, but two alarms. The first one’s your gentle nudge and the second? Think of it as your “GET UP NOW!” jingle. Pro tip: Go for the most jarring, toe-curling, obnoxious ringtone. “But why?” you ask? Science says a sudden adrenaline rush can actually wake you up faster. Worth a shot, right?
  • Let There Be Light: Natural light cues our body to wake up, making us feel alert and refreshed. No sunshine yet? No problem! Wake-up lightboxes are your new BFF. They mimic a natural sunrise, gradually filling your room with light. And if that fails, just flip on all the room lights. It’s like a mini sun right inside your room.

Drink Your Water

You’re dehydrated first thing in the morning, so drink some water

How much water to drink depends on how far/hard you’re planning to run. As a rule, drink plenty as soon as you wake up and during your morning ritual. Shoot for at least six ounces of water before heading out the door.

For longer runs—more than an hour—bring a water bottle with you, plan a route along convenience stores and water fountains, or simply stash a bottle of water at a strategic location beforehand. Pure water is better than infused water.

Additional resource – Night running tips

To Eat Or Not To Eat

If you’re anything like me, the thought of food before a morning jog can be a little… iffy. I’m all in for the whole keto and intermittent fasting life. But here’s the thing: everyone’s engine runs a bit differently. So if you wake up with your stomach singing “Feed me, Seymour!”, you might want to listen.

Here’s a friendly heads-up: running on an empty tank might not be everyone’s jam. Some folks might find themselves hitting a wall or feeling lightheaded. And nobody got time for that.

So, if your gut is saying, “Gimme some grub,” consider these light and energizing options before lacing up:

  • Banana: Nature’s energy bar. Potassium-packed and ready to fuel.
  • Whole-grain cereal: A fiber-rich kickstart to keep you feeling full and fueled.
  • Whole wheat toast: Slap on some natural peanut butter or avocado for an extra boost.
  • Dried fruits: They’re like candy but better for you.
  • Yogurt: Probiotics? Check. Protein? Check. Deliciousness? Double-check.
  • Energy bar: Opt for one that’s low in sugar but high in energy.
  • Granola bar: Same rule as above. Avoid the super sugary ones!
  • Hard-boiled egg: Eggs-tra energy? Yes, please!

Here’s the full guide to runners diet.

Be Gradual

You ever tried to rearrange your entire room in a day and ended up with a bigger mess than you started? That’s what happens when you go for that 0 to 100 transformation overnight. In the end, you might just find yourself snuggled up with your old habits, reminiscing about that one time you tried to change.

Instead of diving headfirst into the deep end, start by dipping your toes. If you’re a night owl who chirps till 1 a.m., nudge bedtime back by just 15 minutes. It’s like adjusting to a new time zone minus the jet lag! And each week, roll back the clock a tad more until you hit that sweet spot.

Thinking of lacing up for a dawn run? Hold on, champ! Before you sprint, you gotta walk. Begin by simply waking up a smidge earlier. Relish the quiet. Maybe do some stretches or a light workout. The idea? Ease into the AM exercise groove.

Additional resource – How to run With a Partner

How Long Should a Morning Run Be?

Your morning run’s length should mirror you: your goals, fitness level, and how much time you can reasonably spare.

So, let’s break it down:

New to the Running Game? If you’re just getting those legs moving, a 20-30 minute jaunt is a fantastic starting point. It’s enough to get the heart pumping but not so much that you’re gasping for breath or risking injury.

Marathoner in Training? If you’re prepping for a long race or just love the endurance aspect of running, your mornings might be filled with longer runs, ranging from one to two hours.

Short on Time? Go Intense!

If the morning hustle is real and you’re pressed for time, consider adding a dash of intensity to your run. Enter: Interval workouts. Here’s why they’re awesome:

  • Efficiency: With interval training, you can achieve significant results in a shorter time frame, often in just 20 to 30 minutes.
  • Challenge Accepted: Intervals push you to step outside that comfy running pace, making your workout more dynamic and challenging.
  • Calorie Burn Boost: Those short, intense bursts can ramp up calorie burn, even after the workout is done.

How To become a morning runner – The Conclusion

There you have it!

If you’re looking to build the morning running habit, then today’s article should put you on the right path. The key is to be patient and add the load gradually; 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.

A Deeper Dive Into How Nootropics Impact Running Performance

As a runner, you’re always looking for an edge. Whether it’s a new pair of shoes or a better warm-up routine, anything that can give you a boost is worth considering. But have you ever thought about using nootropics to improve your performance? Nootropics are supplements that are designed to enhance cognitive function, and they can offer a number of benefits for runners. In this article, we’ll take a closer look at how nootropics can help runners perform better. 


Boosts Motivation


Have you ever struggled to find the motivation to go for a run? If so, you’re not alone. Many people find it difficult to get motivated to exercise, despite knowing that it’s good for them. However, nootropics can help boost your motivation levels. Some nootropics have been shown to increase dopamine levels in the brain, which can lead to increased motivation and drive. Tyrosine is a particularly effective nootropic for increasing dopamine levels, and it is widely used by athletes and fitness enthusiasts for its ability to boost motivation. If you’re struggling to find the motivation to run, consider adding a tyrosine-based nootropic supplement to your regimen. You may find that it makes it easier to get up and head out the door for your next run.


Increases Stamina And Endurance


If you’re a runner, then you know that stamina and endurance are key. And if you’re looking for an edge, then you may want to consider trying nootropics. Nootropics are a class of cognitive enhancers that can help to improve focus, attention, and energy levels. And while they’re often used by students and professionals to help boost productivity, they can also be beneficial to runners.


Nootropics can help to increase blood flow and oxygenation to the muscles, which can, in turn, improve stamina and endurance. These good brain supplements can also help to reduce fatigue and expedite recovery time. And because they can improve focus and attention, they can help you to maintain a higher level of mental clarity and concentration while running. If you’re looking for an edge over the competition, or just want to boost your running performance, then nootropics may be worth considering.


Increases Focus

You’re a runner. You love the feeling of your feet hitting the pavement, the wind in your hair, and the endorphin rush that comes with a good workout. But sometimes, it’s hard to stay focused. Maybe you’re feeling tired, or maybe your mind is just wandering. Enter Nootropics.

These drugs or supplements are known to improve cognitive function and focus. This means that they can help with things like memory and concentration. When it comes to running, these same benefits can be extremely helpful. After all, running is a great way to clear your head and focus on your goals. By taking these smart drugs or supplements, runners can help themselves stay focused and concentrated on their runs. As a result, they will be able to run further and faster than they ever thought possible. And one of the best nootropics for runners is N-Acetyl L-Tyrosine (NALT). NALT is an amino acid that has been shown to boost focus, mental clarity, and alertness. So if you’re looking for a way to improve your running performance, then consider giving Nootropics a try

Helps In Stress Management

As a runner, you know that managing stress is essential to your success. But what you may not know is that nootropics can help. Nootropics are supplements that are rich in antioxidants and other nutrients that help support cognitive function. One of the ways they do this is by helping to lower levels of adrenaline and cortisol. These hormones are released in response to stress, and they can lead to high blood pressure and other negative health effects. By lowering your levels of these hormones, nootropics can help you keep your blood pressure under control and manage stress more effectively. So, if you’re looking for an edge on the competition, don’t forget to add nootropics to your list of must-haves.

Shortens Reaction Time

You might not realize it, but the way you react to things can be pretty important. Athletes, for example, need to be able to react quickly in order to perform at their best. That’s why some of them take nootropics since they have been shown to improve reaction time. Studies have found that certain nootropics can help people react up to 20% faster than usual. Not bad, right? So how do these substances work? Well, they seem to increase levels of the neurotransmitter acetylcholine, which is involved in controlling muscle movement. They also seem to improve blood flow to the brain, providing it with more oxygen and nutrients. 

This is everything you need to know about how nootropics can enhance runners’ performance.

So whether you’re just starting out or you’re a seasoned runner, nootropics can help you take your performance to the next level. If you’re looking for an edge, be sure to give them a try.

Clean Keto Food List for Beginners

keto food list

Looking for a clean keto food list for beginners? Then my 7-day keto meal guide should get you started on the right foot.

But a little bit about myself first.

If you’ve been following my blog as well as my Pinterest feed over the past few months, you’ll have noticed my increasing obsession with the ketogenic diet.

I tried this fantastic diet last year on a whim, and after a few weeks in, not only that I lost most of the pounds I gained that winter in record timing, but I also felt my best in a long time.

Going high-fat, low-carb was a complete game-changer.

But here’s the tricky part.

Coming up with a delicious, satisfying, yet keto-approved daily menu can be tricky.

It’s in fact, something I struggled with a lot.

I know I’m not alone.

I bet that anyone who tries the keto diet for the first time faces the same challenges—unless they were fortunate.

If you to ensure keto eating success, then you’re in the right place.

In today’s article, I’ll share with you a list of clean  a simple 7-day keto eating plan that will put you on the path to success.

Once you finish going through it, you’ll be looking forward to meals, and enjoying what you eat.

But first things first, let’s do a quick recap of the keto diet and what is it all about.

What’s The Ketogenic Diet

The ketogenic diet is a high-fat, low-carb nutrition plan gets you into ketosis: a metabolic state in which your body taps into fat as a primary energy source instead of carbohydrates (glycogen).

But it’s not as simple as it sounds.

Reaching ketosis ain’t easy—and staying in it requires sticking to a daily keto-friendly diet with no more than 20 grams of carbs a day.

That can be quite challenging, especially for a low carb diet newbie.

To make this happen, you’ll need to stick to a diet consisting of lots of healthy fats, moderate protein, and little to no carbs.

Roughly two-thirds of your entire eating plan should come from fats.

Just keep in mind that just before you make the full switch to the ketogenic lifestyle, you’ll experience  a set of ketosis symptoms.

You’ll want to plan your meals around healthy oils, eggs, fish, nuts, non-starchy veggies, seeds, and some lower-carb fruits.

Check the complete list here.

Let’s delve deeper into what foods to eat and what to avoid on the keto diet.

Note – Ketosis Is Not Created Equal

Keep in mind that everyone’s body works differently.

You might be able to reach ketosis by eating roughly 30 grams of carbs.

All while, others may need to reduce their carb intake to 10 or fewer grams per day to be successful.

P.S. You can consider a *healthy keto food delivery* first to try out new dishes.

food for keto meal plan



Clean Keto Food List for Beginners

Here’s the list of keto diet food list I promised.

Keto Food Diet List  – The Healthy Oils

Oils are a great source of healthy fats—as long as you pick the right ones.

Whether you’re adding them to your salads, cooking with them, or using them for dips, you can’t go wrong with healthy oils.

Healthy fats are great because they make up the base of the keto diet, helping you reach and stay in ketosis.

They’re also super healthy.

For instance, some oils, such as coconut oil and olive oil, have been shown to help in weight loss, reduce blood pressure, and even alleviate symptoms of some common chronic diseases.

Fat is essential to body function, but it can also cause more harm than good if you’re reaching for the wrong type.

I hate to break it to you, but saturated fats, the type found in processed pretzels, potato chips, cookies, and processed foods do not make the cut.

Avoid them at all times.

You also need to cut hydrogenated fats, such as vegetable oils.

Instead, make sure to consume plenty of the following:

  • Olive oil
  • Avocado oil
  • Coconut oil
  • Cocoa butter
  • Duck fat
  • Ghee
  • Non-hydrogenated lard
  • MCT oil
  • Red Palm Oil
  • Sesame Oil
  • Walnut Oil
  • Macadamia oil
  • Tallow
  • Palm Shortening

 Keto Food Diet List  -The Dairy Products

Dairy is such an integral part of the keto diet for runners that it gets its own category on the food pyramid.

It’s also a great source of protein and vitamin D.

Most dairy is keto-approved, but make sure to go for full-fat items.

Harder cheeses usually contain fewer carbs.

These are a great source of healthy fats, protein, and calcium.

Remember that some dairy has additional carbs in it, so be careful.

Add the following dairy products to your keto menu:

  • Cheese
  • Eggs
  • Cottage cheese
  • Butter
  • Heavy whipping cream
  • Cream cheese
  • Sour cream
  • Nut milk
  • Plain Greek yogurt

Additional resource – Macros for runners

Keto Food Diet List – The Meats

While lean protein takes drastically less space in a keto eating plan than fats, you’d still need to consume enough of it to ensure cellular functioning.

Quality is key.

When you choose quality, your body will absorb these healthy fats with minimum dire consequences.

I’d recommend that you go for organic, pasture-raised, and grass-fed meats whenever possible.

What’s more?

Consume fattier cuts of meats whenever possible, especially the ribeye, pork belly, etc.

But be warned.

Although meats are some of the best keto foods, too much protein can hamper ketosis, so pay attention to your portions.

Add to cart the following lean protein sources:

  • Chicken
  • Beef
  • Turkey
  • Pork
  • Lamb
  • Venison
  • Alligator
  • Bison
  • Bear
  • Deer
  • Veal
  • Elk
  • Duck
  • Goat
  • Sheep
  • Turkey
  • Goose
  • Wild boar
  • Rabbit
  • pheasant
  • Quail
  • Reindeer
  • Kangaroo
  • Lamb
  • Snake (if that’s your thing)

Check the ingredients for the following cured and premade meats

  • Sausage
  • Hot dogs
  • Salami
  • Bacon
  • Pepperoni
  • Deli meat

Additional resource – Can you run a marathon on keto

Keto Food Diet List  – The Organ Meats

Usually regarded as a second-grade type of meat in the western world, organ meats have an amazing nutritional profile.

Also known as offal, organ meats are the organs of the animals raised mostly for their meat, eggs, and milk.

The most common types include the heart, kidneys, livers, tongue, brain, tripe, and gizzards.

Organ meat is incredibly nutritious and boasts a host array of health benefits.

These meats used to be a significant part of our ancestor’s diets, providing a substantial nutritional advantage to groups of people who rarely had access to nutrient-dense foods.

It also happens to be super keto-friendly. However, some types contain varying amounts of carbs, so pay attention.

Add to cart the following items:

  • Liver
  • Heart
  • Kidney
  • Gizzards
  • Bone marrow
  • Tripe
  • Tongue

Keto Food Diet List – The Seafood

Besides organ meats, seafood might be the most nutrient-dense food you can eat.

Seafood options such as tuna, shrimp, crab, and scallops are low carb options that work very well on the keto diet.

They are also leaner than red meats, boasting less saturated fat and cholesterol.

What’s more?

Seafood is also a great source of healthy fats like omega-3 fatty acids, which are vital for heart and brain health as well as other vital nutrients like protein and selenium.

Try to consume fatty fish, wild-caught, if possible.

Add to cart the following:

  • Sardines
  • Wild salmon
  • Shrimp
  • Mackerel
  • Tuna crab
  • Cod
  • Mussels
  • Caviar
  • Crab
  • Abalone
  • Shrimp
  • Squid
  • Lobster
  • Clams
  • Scallop
  • Anchovies
  • Oysters
  • Haddock
  • Bass
  • Eel
  • Herring
  • Flounder
  • Rockfish
  • Mahi Mahi
  • Halibut
  • Perch
  • Red snapper
  • Turbot
  • Tilapia
  • Grouper
  • Sole

Additional resource – Magnesium for runners

Keto Food Diet List  – The  Vegetables

A great source of vitamins, antioxidants, and fiber, vegetables are the foundation of healthy eating—the ketogenic diet is no exception.

But not all veggies are keto-friendly.

As a rule, starchy, high-carb, choices are off-limits.

These include all veggies grown below ground such as beets, yams, carrots, turnips, sweet and regular potatoes.

Instead, opt for non-starchy veggies.

These score high on vitamins, fiber, minerals, antioxidants, and so much more.

The only non-starchy veggies to avoid are ones that you’re allergic to or those that upset your digestive tract.

Here is the list of veggies listed from the lowest to the high carb content per serving.

  • Mushrooms
  • Spinach
  • Artichokes
  • Bok Choy
  • Cabbage
  • Chicory Greens
  • Endives
  • Garlic
  • Leeks
  • Chives
  • Cucumber
  • Dandelion Greens
  • Fennel
  • Kohlrabi
  • Parsley
  • Jicama
  • Mustard Greens
  • Okra
  • Onions
  • Cauliflower
  • Cabbage
  • Kale
  • Watercress
  • Radicchio
  • Scallion
  • Swiss Chard
  • Turnip Greens
  • Pumpkin
  • Rhubarb
  • Seaweed (all sea vegetables)
  • Shallots
  • Romaine Lettuce
  • Celery
  • Brussel sprouts
  • Zucchini
  • Broccoli

Fermented vegetables

  • Sauerkraut
  • Kimchi

Additional resource – Keto recipes for low carb eating

Keto Food Diet List  – The Fruits

Although fruits pack a lot of nutrients, their carb content makes them a no-no on the keto diet.

You don’t have to give up fruit on the ketogenic diet, but go for lower-carb options, and there is plenty of low-sugar, and thus low carb fruits worth including in your diet.

Some of these options are full choke of antioxidants, help stabilize blood sugar levels, etc.

Also, pay attention to portion sizes to avoid going overboard on carbs.

Add to cart the following:

  • Avocadoes (yes, it’s a fruit!)
  • Blackberries
  • Blueberries
  • Strawberries
  • Raspberries
  • Lemon
  • Limes
  • Coconut

Additional resource – Low Carb Veggies

Keto Food Diet List  – The Drinks

If you’re a coffee addict—just like me—then rest assured that you don’t have to give up your morning expresso on the keto diet.

There’s a thing known as keto coffee.

This tutorial shows you how to make it the right way.

For more taste without the carbs, try blending your coffee with MCT oil or coconut oil.

My best recommendation is to keep it simple and stick to mostly water.

You can add some flavor if you want to with lemon/lime juice or stevia-based flavorings.

Add to cart the following drinks to your diet:

  • Unsweetened Coffee
  • Keto coffee
  • Almond coffee
  • Broth (vegetables, chicken, beef, bone)
  • Herbal Teas
  • Sparkling Mineral Water
  • Water
  • Coconut Milk
  • Seltzer Water

Keto Food Diet List  – The Nuts and Seeds

Nuts and seeds are a fantastic source of healthy fats and protein on the keto diet.

They’re also great for a snack on the go as well as a tasty and crunchy addition to any meal, especially salads.

Stick to fattier nuts like almonds and macadamias.

Roast them to get the most out of them.

Be careful of their calorie content.

They can rack up quite fast.

If you’re trying to lose weight, too much of the stuff may derail and compromise your efforts.

These also may contain various amounts of carbs so watch out.

I hate to break it to you, but peanuts are not from this family.

They’re legumes and should be avoided on the keto diet.

Grab the following at the store:

  • Almonds
  • Macadamia nuts
  • Hazelnuts
  • Pistachios
  • Pecans
  • Pumpkin seeds
  • Cashews
  • Walnuts
  • Sesame seeds
  • Pine nuts
  • Sunflower seeds
  • Psyllium seeds
  • Chia seeds
  • Walnuts
  • Hemp seed

Keto Food Diet List  –  Keto-Friendly Condiments

Finding ketogenic approved condiments for some extra flavor can be tricky.

Not all condiments make the keto cut.

BBQ sauce, ketchup, and many salad dressings have lots of extra sugar.

So pay attention to labels and choose sugar-free options.

Or, better yet, make your own low-carb condiments.

Add some flavor to your meals using the following:

  • Olive oil mayonnaise
  • Unsweetened ketchup
  • Mustard
  • Oil-based salad dressings
  • Vinegar
  • Salsa
  • Mao
  • Guacamole
  • Aioli
  • Hot sauce
  • Sugar-free dry rubs

Additional resource – Best sources of electrolytes for runners

Clean keto food list for beginners – The Conclusion

There you have it.

The above clean keto food list for beginners  is all you need to get started on the low carb path and ensure success in the process.

You need to show up, get the ingredients, and start cooking.

The rest is just detail.

Thank you for dropping by.

Please feel free to leave your comments and keto meal recipe ideas in the section below.

In the meantime, keep eating healthy.


David D.

Overtraining Syndrome – How Much Running is Too Much?

overtraining syndrome

Eager to Run Without Burning Out? Here’s the Lowdown

There’s no doubt that running can work wonders, from shedding those extra pounds to sculpting your physique.

But hold up—did you know it’s possible to get too wrapped up in that runner’s high? Whether you’re a marathon maestro or just getting your running shoes dirty, running burnout is lurking around the corner for the unwary.

Also known as overtraining, burnouts are a common and painful reality in the running world. telltale signs? Fatigue, decreased performance, and a dwindling love for the sport.

So, how do you strike the perfect balance, reaping the rewards of running while keeping burnout at bay? Fear not! This guide is your trusty roadmap.

In today’s article, I’ll demystify running burnouts, shedding light on their causes and symptoms. Plus, we’ve got a treasure trove of tips and tricks to manage and, better yet, prevent them.

Ready to run smart and sustainably?

Grab your shoes, and let’s hit the trail with knowledge as our compass!

What is Overtraining Syndrome?

It’s the dark side of running—a shadowy space where the love for the sport unintentionally morphs into its own enemy. Overtraining, or as many aptly dub it, ‘burnout’, arises when you’re heaping on the miles and speed without giving your body its well-deserved downtime.

Why Does it Happen?

  • Packing on Intensity: Piling on challenging runs back-to-back without sprinkling in some easier days? This is a one-way ticket to Overtraining Ville.
  • Skimping on Recovery: It’s not just about the sheer volume of runs but also about the time you grant your body to rejuvenate.
  • Sudden Shifts: Suddenly upped your mileage or started sprinting more? Such abrupt changes can jolt your system, leading to overtraining.

How Much Running is Too Much?

Running is exhilarating. The wind against your face, the rhythm of your footsteps on the ground, and the sheer thrill of surpassing your limits. But as with anything, there’s a fine line between passion and overindulgence.

So, how much is too much? It’s a bit like asking, “How long is a piece of string?” The answer: it varies. It’s influenced by your personal fitness goals, your experience level, and even your genetics.

Elite vs. Novice Runners:

An elite marathoner might effortlessly rack up 100 miles a week, while for a beginner, clocking in a consistent 10-15 miles might be the ceiling.

Who’s at Risk? Everyone, Really:

The more experienced can sometimes fall into the trap of pushing beyond their limits, especially when chasing a personal best or gearing up for a significant event.

What’s more?

For those new to the sport, the initial excitement can lead to doing too much too soon.

The Beginner’s Blueprint:

For newcomers, a walk-run program is gold. It ensures a gradual build-up, reducing the risk of burnouts and injuries.

A Startling Statistic:

It’s estimated that a whopping 60% of runners will encounter overtraining at some point. While that might sound daunting, remember—knowledge is power. Being aware means you’re halfway to preventing it.

How to Evaluate Your Routine:

  • Frequency & Intensity: If you’re running just a few times a week at a comfortable pace, burnout might not be a looming threat.
  • Cross-Training: Diversifying workouts can mitigate risks. But if you’re juggling intense running with rigorous gym sessions, it’s crucial to ensure you’re not inadvertently overloading your system..

The University of South Carolina Study:

This research suggests that the typical runner clocks in no more than 20 miles weekly. These miles are smartly spread out, ensuring that there are recovery days in the mix.

The same study highlights that most runners typically limit their longer runs to approximately an hour. This might be to prevent undue stress on the body and to aid optimal recovery.

What’s more?

Some eyebrow-raising findings emerged from studies published in these journals. They indicated that individuals running more than 20 miles a week might have a shorter life span than those who run less.

Implications & Considerations:

While these findings might sound alarming, it’s crucial to remember that correlation doesn’t necessarily mean causation. There could be various confounding factors at play, including genetic predispositions, other health habits, or underlying medical conditions.

Consistently, studies seem to suggest that moderation in running might be beneficial. It’s about finding a balance that promotes cardiovascular health without introducing undue physical stress.

To further answer this question, let’s look at some side effects of running more than you should.

Running Burnout Symptoms

Pay attention to your body indicators to gauge when to keep going forward and when to back off by learning to recognize these warning signs.

Let’s dive into some of the subtle (and not-so-subtle) red flags that might indicate you’re pushing beyond your limit:

Entering the Muscle-Burning Phase:

Instead of muscle-building and endurance-boosting, overtraining can shift your body into a phase where muscles are constantly being depleted and not recovering adequately.

Constant Irritability:

Feeling snappy or perpetually in a bad mood? Your running routine could be the unsuspecting culprit.

Hormonal Havoc:

Overtraining can lead to disruptions in hormone production and release. One notable example is the reduction in catecholamine, a hormone that plays a pivotal role in mood regulation.

Stress & Anxiety:

The hormonal imbalances triggered by overtraining can impact your sympathetic nervous system, leading to heightened stress and anxiety levels.

Hydration Status: 

It might feel a tad odd to inspect your pee, but it can be quite the telling indicator. Clear or light yellow urine typically signifies proper hydration, while a dark yellow hue can be a sign of dehydration.

Heartbeat Tells a Story

As your body grapples with the demands of excessive running, it might ramp up metabolic rates, which can consequently push up your RHR.

While a heightened RHR can be an indicator, remember it’s not the sole reason. Several external elements, like caffeine, hydration status, stress, and sleep quality, can skew your RHR. Hence, it’s crucial to consider the broader picture.

Additional reference – Stop peeing when running

Falling Sick Repeatedly

Frequent bouts of cold, coughing, congestion, persistent runny nose, fever, and other common illnesses could be your body’s way of sounding the alarm. If these symptoms seem more recurrent than before, it could be linked to your rigorous training regime.

Incessant Pain & Prolonged Injuries

The philosophy of “No pain, No gain” doesn’t always apply. While some soreness after a workout is normal, persistent pain or injuries are red flags. Overtraining doesn’t allow the body the crucial recovery time it needs. As a result, instead of training on a robust foundation, you may inadvertently be causing wear and tear on an already weakened structure.

Look out for recurring aches in places you haven’t felt before or previous injuries that seem to flare up repeatedly. Another sign is when the usual muscle soreness after a workout doesn’t ease up after a day or two.

Tired All The Time

A general feeling of fatigue, a sudden dip in enthusiasm for workouts, or feeling unusually drained post-exercise might indicate overtraining. It’s not just about physical tiredness—overtraining can also make you mentally sluggish.

Sleepless Nights

If you’re tossing and turning, waking up in the wee hours, or struggling to get some shut-eye despite feeling exhausted, it’s worth assessing your training routine. Chronic sleep deprivation can further exacerbate the symptoms of overtraining, creating a vicious cycle..

Decreased Motivation

Just as the body speaks through physical pain and exhaustion, it also communicates subtly through our emotions and metabolic responses. Let’s delve into these nuanced signs of overtraining:

Unwanted Weight Loss

This isn’t about the usual calorie deficit from exercise. Chronic overtraining can stress the body, impacting metabolic rates, appetite, and even nutrient absorption. Your body might start tapping into muscle reserves for energy, leading to muscle loss.

A Quick Note.

For an in-depth dive into overtraining syndrome, check the following resources:

How To Measure Running Burnouts?

Now that you know the many signs of overtraining, it’s time to put it into practice.

Green Light: 0-1

No reason to panic here.

You are safe to push it a bit further.

You’re barely pushing your body.

Do more.

Be Careful: 3-4

Go ahead with your training program, but reduce the duration and intensity of your runs until some of the red flags subside.

Danger Zone: 5 or more

This is where you risk hurting yourself if you keep it up without taking the right recovery measures.

Counting more than five warming signs means you’re definitely in danger.

For the most part, your recovery time depends on how overtrained you are.

The more symptoms you suffer from, the longer it’ll take for your body to recover.

This could range from a couple of days to a few weeks, or you may even need to visit a doctor.

Additional resource – Common Overuse injuries


Overtraining in Runners – The Conclusion

Every serious runner needs to learn how to deal with and prevent running burnout when training. But, don’t let your problems eat you from the inside.

Remember that there is such a thing as too much running.

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

In the meantime, thank you for dropping by.

Keep training hard.

How to Score Affordable Running Clothes and Save for the Extra Miles


Let’s face it – getting your hands on affordable running gear can sometimes feel like solving a Rubik’s Cube blindfolded. But guess what? It doesn’t have to be that way. In fact, I’ve got some insider secrets to share with you.

If you’re tired of feeling overcharged and want to find top-notch running gear that won’t drain your bank account, you’re in the right place. So, buckle up those running shoes because we’re about to dive into a world of budget-friendly athletic goodness.

Ready to score amazing deals on running shoes, snag stylish apparel without breaking the bank, and even save on race registrations? Well, let’s get this frugal running party started!

Where to Find Cheap Running Clothes

So, you want to score some affordable running clothes without emptying your wallet?

Well, you’re in luck! Here are some fantastic places to get your hands on budget-friendly activewear:

Old Navy:

The Old Navy Active line has a great selection of workout shirts, shorts, tops, and pants that won’t break the bank. And here’s a little secret: They often have sales with discounts ranging from 30 to 40 percent off! Clothes here typically range from $5 to $30 per item.


If you’re looking for trendy yet budget-friendly activewear, H&M is your go-to. They offer stylish activewear items that work perfectly for your runs. Prices usually range from $10 to $50.


Macey’s: Macey’s isn’t just a grocery store; they also offer exercise clothing like shorts, shirts, sports bras, and socks at budget-friendly prices. But here’s the kicker—they carry reputable shoe brands like Nike, Asics, Adidas, and Skechers! Keep an eye on their regular sales and consider signing up for their newsletter to stay updated on promos and deals. Prices for clothing typically range from $5 to $30.


GAP Fit, the activewear line by GAP, is another fantastic option for affordable activewear. They offer a wide variety of stylish and comfortable styles and make it easy to shop by the type of workout and intensity level. Prices here usually range from $10 to $30 per item.


Zappos is a go-to destination for a wide range of activewear suitable for runners of all ages, genders, and sizes. What’s more, they offer an extensive selection of running shoes from well-known brands like Nike, Brooks, Asics, Hoka One One, and many others.

Zappos is known for providing free standard shipping on virtually all orders, and they don’t require a minimum purchase, making it a popular choice for online shoppers. When shopping here, you can expect prices to range from $10 to $30 per item.

Stick to Quality

Now, let’s talk about the importance of sticking to quality when buying your running gear.

When searching for the perfect workout attire, it’s tempting to go for something that looks amazing. However, durability is key. Nobody wants to spend their hard-earned money on a piece of clothing that falls apart after just a few runs. Quality gear should endure more than a single season.

Here are a few things to keep in mind to determine if your workout items are well-made:

  • Material: Opt for materials that are known for their durability, moisture-wicking properties, and comfort. Look for items with a good blend of synthetic and natural fibers.
  • Stitching: Check the stitching on seams. Reinforced stitching and flatlock seams are signs of quality construction.
  • Zippers and Fasteners: Ensure that zippers and fasteners are sturdy and functional.
  • Reviews: Read reviews and ratings from other shoppers to get an idea of a product’s quality and durability:

The Fabrics

Let’s dive deeper into what to look for when assessing the quality of running gear, focusing on fabrics and seams.

Here’s what to pay attention to.

  • Moisture-Wicking: Ensure that the fabric has moisture-wicking properties. This is crucial for keeping you dry and comfortable during your run. Natural wicking fabrics like bamboo and wool are great options, as are synthetics like Lycra and Polyester.
  • Specialized Fabrics: Look for specialized fabrics such as Coolmax and Supplex. These materials are designed to allow sweat to evaporate from your skin while preventing you from feeling overly sweaty and uncomfortable.
  • Check for Brittleness: Examine the fabric for any signs of brittleness, which can be a red flag for low-quality material. High-quality fabric should feel soft and durable.
  • Seam Quality: The stitching and seams of your running gear can reveal a lot about its quality:
  • Inspect the Seams: Carefully check the seams of the clothing. Well-stitched seams are one of the best indicators of high-quality construction.
  • The Pull Test: To assess seam strength, perform a “pull test.” Hold the fabric on both sides of a seam and gently pull. If you can see through the other side or notice any signs of fraying, it may indicate that the item was not sewn properly.

Stay Injury Free

Staying injury-free is not only crucial for your physical well-being but also for your financial health, as medical bills can quickly add up in case of an injury. Here are some tips to prevent injuries and their associated costs:

  • Listen to Your Body: Your body is like your personal coach. It knows when to push and when to rest. Pay attention to any pain, discomfort, or signs of overtraining. Rest when needed to avoid more severe injuries.
  • Progress Slowly: Avoid sudden increases in your training intensity or mileage. The 10 percent rule is a good guideline – never increase your weekly mileage by more than 10 percent from the previous week. Gradual progression allows your body to adapt and reduce the risk of injury.
  • Stretch and Foam Roll: Incorporate regular stretching and foam rolling into your routine. This helps improve flexibility, range of motion, and muscle suppleness, reducing the likelihood of muscle strains or injuries.
  • Cross-Train: Engage in cross-training activities, especially strength training and non-weight-bearing exercises. Research has shown that resistance training can help runners prevent injuries by strengthening muscles and improving overall fitness.
  • Proper Footwear: Invest in the right running shoes that suit your foot type and running style. Ill-fitting or worn-out shoes can contribute to injuries.
  • Warm-Up and Cool Down: Always warm up before your runs and cool down afterward. Proper warm-up and cool-down routines can prepare your muscles for exercise and aid in recovery.
  • Rest and Recovery: Adequate rest and recovery are essential for injury prevention. Ensure you get enough sleep and allow your body time to recover between intense workouts.
  • Nutrition: Maintain a balanced diet to support your overall health and muscle recovery. Proper nutrition can also help prevent injuries related to nutritional deficiencies.
  • Stay Hydrated: Dehydration can increase the risk of cramps and muscle injuries. Stay hydrated before, during, and after your runs.
  • Regular Check-Ups: Consider regular check-ups with a sports physician or physical therapist. They can identify potential issues and provide guidance on injury prevention.

For more, check these posts:

Cheap Running Gear – The Conclusion

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

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

In the meantime, thank you for dropping by.

Keep training strong

David D.