Cross Training For Runners

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

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

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

Sounds exciting?

Let’s get started.

What is Dehydration

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

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

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

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

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

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

The Causes of Dehydration in Runners

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

These include

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

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

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

Why Hydration Matters

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

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

What’s more?

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

When you sweat, several things take place.

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

That’s not a pretty picture, right?

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

Here are the signs of dehydration.

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

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

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

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

Additional resource – How to prevent nausea when running

Stats on Dehydration

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

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

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

Any sliver limning?

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

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

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

Drink Water

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

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

What’s more?

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

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

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

Timing also matters. Let me explain.

Before Runs

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

Additional reference – Stop peeing when running

During Running

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

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

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

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

You can also use a hydration running vest.

After Running

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

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

Keep Track

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

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

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

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

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

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

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

Additional resource – What’s the best temperature for running

How much?

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

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

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

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

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

Additional resource – Ice bath for runners

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Curious about what’s a good 5K time?

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

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

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

How Long is a 5K?

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

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

So a 5K equals 3.1 miles.

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

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

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

What is A Good 5K Time For a beginner?

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

30 minutes?

50 minutes?

Two hours?

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

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

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

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

What are Typical 5K Times?

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

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

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

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

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

Your First Race

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

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

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

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

Average 5-kilometer race Times by Age Group

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

For Men:

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

For Women:

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

What’s a Good Time for a 40-Year-Old?

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

Your Pace and Finish Time

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

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

Age-Group Runners

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

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

Training for Your First 5K

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

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

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

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

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

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

Is it okay to walk during a 5K?

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

How should I pace myself for my first 5K?

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

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

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

What should I eat before my 5K race?

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

Should I warm up before my 5K?

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

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

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

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

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

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

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

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

But what makes the “perfect” running weather?

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

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

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

The Impact of Heat on Running Performance

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

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

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

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

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

I learned this lesson the hard way one summer.

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

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

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

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

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

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

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

Running in the Cold

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

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

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

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

What’s the Best Temperature for Running?

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

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

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

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

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

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

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

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

That’s not the whole story.

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

What About Sprinters?

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

Sprinters need warm muscles to generate maximum power.

Let me explain.

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

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

Practical Tips for Running in Different Temperature Conditions

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

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

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

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

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

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

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

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

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

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

Further Readings

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

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

Join the Conversation: Share Your Temperature Tips!

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

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

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

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

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

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

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

1.  Depositphotos

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

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

2.  Canva

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

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

3.  Image Quote

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

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

4.   Quozio

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

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

5.  ThingLink

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

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

6.   Infogram

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

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

7.   Snappa

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

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

8.   Quotes Cover

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

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

The Concluding Thoughts

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

Looking for advice on how to transition to zero drop running shoes?

Then you have come to the right place.

Zero-drop running shoes have grown in popularity over the past few years.  In fact, a number of experts and runners claim that zero-drop shoes are the ONLY footwear for runners.

Their argument?

Zero-drop shoes, in theory, allow the feet to function naturally, which might be conducive to better running performance.

But is there any science backing this up? Or it’s just anecdotal evidence?

Here’s the truth.

Running in zero-drop footwear has a lot to offer, but you need to know why you’re doing it and what to expect.

In this article, I’ll explain what zero-drop footwear means and figure out if it’s right for you. More specifically, I’ll explaining the following:

• What are Zero-Drop Running Shoes
• The meaning of zero-drop
• How do zero-drop shoes compared to other types of footwear
• The pros and cons of zero-drop shoes
• How to choose the best pair
• How to transition into zero-drop running shoes
• And so much more

What is Zero Drop Running Shoes?

A drop in footwear refers to the difference in thickness of the sole under the toes compared to under the heel. In other words, it’s the height difference between the heel and toes of a shoe.

Therefore, the term “zero-drop” technically means no drop from heel to toe.

Let me explain more.

Drop-zero shoes are minimal footwear with little to no cushioning, leaving your feet lying entirely flat on the shoe’s surface.

Technically, zero-drop shoes feature toes and heels of the same distance off the ground, which keeps the ball and heel of your foot at the same level. This, in turn, puts the feet in the exact position as if you were walking around bare feet.

This, in theory, may allow the shoe to better mimic how the foot would naturally move and function if barefoot.

Most casual and running shoes have some degree of drop. The typical shoe may have a drop of roughly 6 and 12 millimeters. Thanks to this difference, the heel is elevated by the amount of drop indicated.

What’s more?

Zero drop footwear provides plenty of space for your toes to spread out, is flexible enough to allow your feet to move naturally, and is flat for good alignment.

Additional Resource – Here’s how to break in new running shoes.

Measuring The Drop

The main thing measured in a heel-to-drop is the difference between the heel and forefoot height in a shoe.

For example, if your running shoes have 12 mm of material under the toes and 18 mm under the heel, then the difference between the two is 6 mm, and that’s the heel-to-drop.

But when it comes to zero-drop shoes, as the name implies, the forefoot and the heel are in a level position, emulating the natural barefoot position on level surfaces.

Additional Reading  – Your guide to the heel to toe drop.

Zero-Drop VS. Minimalist shoes

Are zero-drop shoes the same as minimalist shoes? That’s a good question.

Although it’s a common myth, zero-drop and minimalist shoes aren’t synonymous.

For starters, zero-drop shoes have 0mm of drop, meaning no heel elevation. In most cases, a minimalist shoe drop may typically range between 0-6mm but can be as high as 8mm.

What’s more?

Minimalist footwear is also designed with limited cushioning and arch support, whereas zero-drop shoes, by standard, have minimal to no cushioning.

It’s one of those typical “a square is a rectangle, but a rectangle is not always a square” scenarios. In other words, although zero-drop shoes belong to the minimalist shoe category, not all minimalist shoes are technically zero drops.

Additional resource – Here’s the full guide to running shoe anatomy.

How To Zero Drop Shoes Are Different From Regular Running Shoes

Compared to standard road running shoes, zero-drop footwear has drastic differences in structure, weight, and overall design.

While standard running shoes with heel and arch support are designed to keep the heel and ball of the foot at different levels, zero-drop footwear tries to simulate the natural barefoot position, in which the arch, heel, and ball of the foot are all at the same height.

What’s more?

Zero drop footwear is also more flexible than standard shoes because they imitate the foot’s natural movement when barefoot; however, standard shoes are stiffer.

Shoe weight is another differentiating factor. Zero-drop shoes are lighter since they’re made from less material and don’t require extra cushioning.

Standard running shoes can be heavier thanks to the wide midsole, cushioning, and materials.

I can go on and on, but it’s not rocket science. One look, and you can easily differentiate between the classic standard shoe and a zero-drop shoe.

Here’s the full guide to the different types of running shoes

The Benefits Of Zero-Drop Running Shoes

The primary benefit of running in zero-drop shoes is keeping your foot in a natural position. This, in theory, encourages less reliance on the shoe and more reliance on the muscles of the feet and legs.

In other words, your body will depend less on footwear to perform movement functions. This may help enhance body posture, stride, and performance.

In short, according to zero-drop running shoe enthusiasts, some of the main benefits include:

• More reliance on muscles instead of footwear
• Improved alignment and posture
• Improved mobility
• The improved natural function of the foot
• Build strength in the foot and leg muscles
• Reduce injury risk

Additional resource – How to measure foot size for running shoes

The Downsides of Zero-Drop 

Just like anything else, zero-drop running shoes aren’t without downsides.

For starters, zero-drop shoes can put a lot of pressure on the calf muscles. That’s why if you rush into these shoes, the extra load can take a toll on your calf muscle and tendons.

Secondly, be careful if you hit the trails often. Since zero-drop shoes have a thin sole, you’ll be more prone to hurting the bottom of your feet and coming down with bunions and/or calluses.

Have a history of Achilles pain? Shoes with a higher drop help. You’ll also need more arch support if you’ve flat feet. There’s a reason podiatrists advise against going barefoot all day long on hard surfaces. This may force the arch to collapse, causing all sorts of issues.

Don’t get me wrong. Zero-drop is running shoes aren’t inherently bad for your feet, but if you have a history of foot pain or have a less fat pad in your feet, barefoot shoes can increase pain.

In conclusion, I won’t recommend zero-drop shoes if you have:

• A history of ankle sprains/pain
• A history of Achilles tendonitis
• A history of plantar fasciitis
• Bunions

Additional resource – How to clean running shoes

Transitioning into Zero-Drop Running Shoes

Zero-drop is running shoes aren’t for everyone. The shoes are designed for runners who have been around the running block for a while and know what they’re doing.

So if that doesn’t describe you, I’d recommend a pair of shoes that provide more cushioning and structural support.

Next, once you decide to dip your toes in barefoot running, make sure to ease into the transition so your body can gradually adjust to the new style.

Additional resource – How to recycle running shoes

Switching from a standard shoe to a zero-drop shoe is a big change, and it will put extra pressure on your muscles, especially your calves. Try to rush this process, and zero-drop shoes will cause more harm than good, and you don’t want that. Right?

How long the transition will take depends on the person. Each runner has its own running style and physiology.

Here are a few tips to help you make a smooth and pain-free transition:

• Use your new shoes during a short, easy run once a week at the start.
• Jump back and forth between your new shoes and old shoes every other day
• Wear your new shoes for several days in a row; slowing down as needed
• Consider using your new shoes for your warm-up miles during a tempo run, then change into the shoes you’re used to.
• Gradually add in more days with your zero-drop shoes
• Work your new shoes slowly until you really feel comfortable running in them.

Additional Resource – Here’s your guide to running shoes for flat feet.

Pay attention to Your Body

Expect some degree of calf soreness and lower leg pain when you go right to zero-drop footwear, especially if you’ve been using supportive, heavy shoes for a long time. Your muscles will need to adapt, and this doesn’t happen overnight.

Your ankle, feet, and calves are likely to feel sore during the early weeks of the transition from your old shoes.

In most cases, it can take up to four to six weeks to make a full transition. So be patient. It’s not something that happens overnight.

Remember that you can also wear zero-drop shoes during any activity, from running to cross-training to buying groceries and walking the dog.

Once you’re ready to make the switch, I’d suggest that you start out with a pair of shoes that feature a 2 to 4mm drop before moving into standard zero-drop shoes. Give your feet time to adjust.

Additional Resources:

• Here’s how to dry running shoes.
• Running shoes for plantar fasciitis
• Running with bunions guide

How To Transition To Zero-Drop Running Shoes – The Conclusion

There you have it

If zero-drop running shoes have picked your interest, then today’s post should get you started on the right foot. The rest is just details.

Thank you for dropping by.

Keep running strong.

David.

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.

I’ll admit, I was skeptical about keto at first. Carbs had always been my go-to for long runs, so I wasn’t sure how switching things up would affect my performance.

How could I possibly run without loading up on pasta and bananas? But curiosity got the better of me, and I decided to try it.

The transition was rough, but over time, I found that running on keto is doable—and for me, it has been a game-changer.

Curious about keto for marathon training? I’ll share what worked for me, how to avoid energy crashes, and ways to keep up your endurance without the usual carbs.

Can You Run a Marathon on Keto? 

The quick answer is yes, it’s possible—but don’t expect it to be as easy as just skipping carbs and hoping for the best.

I quickly realized that my body needed time to adapt. The first few weeks on keto, my energy levels plummeted. Every run felt like I had bricks strapped to my feet. I kept reminding myself that it was part of the process and trusted that my body would adapt and learn to use fat for fuel.

After around six weeks, I started noticing a difference. I wasn’t breaking records, but I could run longer without needing gels or sugary drinks to keep me going. My body started tapping into fat as a fuel source, and I felt steady and strong, even during my long runs.

What is the Keto Diet?

First things first: let’s quickly cover what keto is. The ketogenic diet is a high-fat, low-carbohydrate nutrition plan designed to push your body into ketosis.

In this metabolic state, your body switches from burning carbohydrates (glycogen) for energy to burning fat. This can appeal to athletes who want to tap into fat stores for longer-lasting energy.

For ketosis, you’ll want to keep carbs really low—under 20-30 grams per day—and get the rest of your energy from healthy fats and a bit of protein

But staying there isn’t always easy. It takes time for your body to adapt to this new energy source, and it can be tricky to fuel properly, especially for endurance events like marathons.

What to Eat on the Keto Diet

On keto, your meals should primarily consist of healthy fats, moderate protein, and few carbs.

Here’s a quick guide to what to eat on the keto diet:

• Fats and oils: butter, olive oil, coconut oil
• Dairy: cheese, sour cream, heavy cream
• Eggs (a staple!)
• Meat: chicken, beef, pork, lamb
• Fish: salmon, sardines, trout
• Nuts and seeds: almonds, sunflower seeds, chia seeds
• Low-carb veggies: spinach, kale, zucchini, cauliflower
• Some fruits: avocados, berries (in moderation)

Here’s what avoid:

• Grains and starches: bread, rice, pasta, oats
• Processed foods and sugary snacks
• High-carb fruits: bananas, apples, grapes
• Beans and legumes
• Alcohol and sugary drinks

Pros and Cons of the Keto Diet for Runners

Like any diet, keto has its upsides and downsides, especially when it comes to running.

Pros:

• Improved fat metabolism: Once you’re fully fat-adapted, your body becomes more efficient at using fat for fuel, which can benefit endurance athletes.
• Stable energy: Some runners report fewer energy crashes during long runs, as fat provides a more steady energy source than carbs.
• Body composition: Many runners see a reduction in body fat while maintaining lean muscle mass, which can improve performance.

Cons:

• Performance dip: Initially, your performance will take a hit. Your body needs time to adapt to burning fat, so don’t expect to hit your personal best right away.
• Long adaptation period: It can take weeks, or even months, for your body to fully adjust to keto. During this time, your energy levels might fluctuate, which can be frustrating if you’re in the middle of marathon training.
• No guarantees: Keto doesn’t work for everyone. Some people never fully adapt to using fat for fuel; others may find that they perform better on a more traditional high-carb diet.

Marathon Training Fueling Needs

Adopting the ketogenic lifestyle means no grains, sugar, starches, loaves of bread, and the sort. This must trigger all sorts of alarms if you’ve been around the long-distance running block for a while.

After all, aren’t carbs the main energy source on the run?

Most experts recommend regular marathon runners consume around 400 to 600 grams of carbs daily. That’s over 20 times more than the recommended carb intake on the ketogenic diet.

The truth is a little bit more complicated.

According to my experience and plenty of anecdotal evidence, once you’ve fully fat-adapted, you’ll be running on fat almost as efficiently as on carbs, especially during low to mild-intensity training.

Let me explain more.

How Long Does It Take to Become Fat-Adapted?

Becoming fully fat-adapted can take anywhere from 4 to 8 weeks, depending on your metabolism, how strictly you follow the diet, and how much exercise you’re doing.

During this time, your body is getting used to using fat as its primary energy source instead of carbs. This transition can be tough—expect some low-energy days and potentially slower runs as your body adjusts.

Once you’re through the adaptation period, you should notice that you have more consistent energy levels, especially during long, steady-state efforts like marathon training.

As best as I can remember, it took around 6 weeks to feel fully fat-adapted. The first few weeks were tough—my runs felt sluggish, and I wondered whether I was making a mistake.

I even contemplated throwing in the towel and going back to carb-loading. But I stuck it out, and sure enough, I felt my energy levels even out.

By week six, I could go on a 10-mile run without any fuel, and I still felt like I could keep going afterward. That was a huge turning point. It made me realize that my body could adapt to using fat as its primary fuel source with patience.

The argument for fueling with fats

During endurance training, think long runs, weekend rides, marathons, etc., and your body will require continuous carb fueling during these efforts.

Let me explain.

The human body has a limited store of carbs—around 500 grams of glycogen in muscles and liver-which translates to roughly 2000 calories of energy.

Not a lot.

I hate to state the obvious but 2000 calories ain’t enough for a three-hour hard run. And that’s the reason endurance runners take fuel on the go.

They need the extra energy, or else they’d bonk. And that’s not nice.

Here’s the plot twist.

IN THEORY (at least), if you’re keto-adapted, you can tap into a more copious fuel source: body fat.

Research estimates that body fat contains around 20 times more calories than glycogen, even in a lean person.

The Keto diet preaches limiting carb intake to scarce levels to trigger this shift to fat for fuel. This gets you to burn off that stubborn fat around your belly and unlocks an enormous energy reserve previously out of reach.

This sounds all nice and dandy, but what does the research say?

Again, you shouldn’t take my word for this. Let’s look at some of the research into keto and endurance training.

Research On Keto And Endurance Performance Training

Around 40 years ago, Stephen Phinney, a world-famous keto researcher, conducted an interesting experiment. He analyzed the endurance of six obese, untrained subjects on a treadmill under two different conditions:

• Group I – A normal diet that contained carbohydrase
• Group II – A hypocaloric ketogenic diet (protein-supplemented fast, or PSF)

At the end of the experiment, Stephen found that the keto group could stay on the treadmill for around twice as long before becoming exhausted compared to the carb-fed Group.

You can also watch Dr. Stephen discuss his findings in this YouTube clip.

Another experiment had 20 elite ultra-marathoners and Ironman distance athletes perform a maximal graded exercise test and a 3-hour submaximal run at around 60 percent of VO2 max on a treadmill to assess metabolic responses.

During the experiment, Group I was fed the classic high-carb diet, whereas Group II was given a low-carb diet for an average of 20 months.

The result? The researchers concluded that long-term keto-adaptation results in drastically high fat oxidation rates.

Additionally, the use of oxygen and the depleting patterns during and after the 180-minute run were similar. This may mean that the subjects in Group II could burn more fat without any impairments in VO2 max.

The Case of Zach Bitter

Zach Bitter is technically the poster child of the keto diet for endurance runners.

But there’s more to the story.

According to some of his interviews and writings, Zach also cycles between ketosis and low-carb, so he’s not strictly keto throughout the year.

What’s more?

The guy focuses on an ultramarathon, which is run at a slow and steady pace. Fueling with fat makes more sense during long distances. On the other hand, the more intense the race, the more you’ll need carbohydrates instead of fat for fuel.

You can hear him talk about his keto experience on the Lex Friedman podcast:

Note – as mentioned earlier, full-fat adaption may take up to two to three months. This is when the body uses fat as its primary energy source. However, most of the research I found did not last this long, leaving many questions about whether the subjects were fully fat-adapted, whether their ketone levels were measured, or whether they were in ketosis.

Marathon Fueling on Keto

One of the biggest challenges of running a marathon on keto is figuring out how to fuel your long runs. Traditionally, marathon runners rely on gels, sports drinks, and carb-heavy snacks to keep their glycogen stores topped up. But on keto, your approach needs to be different.

Once you’re fully fat-adapted, your body can rely mostly on fat for energy, even during long-distance runs. The good news is that body fat stores can provide far more energy than glycogen—so, in theory, you won’t need to refuel as often as someone on a high-carb diet.

That doesn’t mean you can go fuel-free, though. You’ll still need some fat-based snacks to keep up your energy on long runs.

Here are some keto-friendly fuel options for marathon training:

• Nut butters (almond, peanut, or cashew)
• MCT oil (medium-chain triglycerides) for quick fat energy
• Coconut oil
• Fat bombs (homemade snacks made with coconut oil, butter, or cream cheese)
• Avocados (though maybe not mid-race!)

Test your fueling strategy during training to see what works best for you.

Keto Marathon Training: What I Ate

When I’m doing keto (usually for a couple of months at a time), I pretty much overhaul my whole diet.

It meant giving up pasta and bread, but I learned to rely on things like avocados and healthy fats

Here’s what a typical day of eating looked like for me:

• Breakfast: Scrambled eggs cooked in butter, with avocado and a sprinkle of cheese
• Lunch: Grilled chicken with a big salad (greens, nuts, olive oil, and a hard-boiled egg)
• Snack: A handful of almonds or a fat bomb
• Dinner: Salmon cooked in coconut oil with roasted veggies and some guacamole on the side
• Pre-run snack: Coffee with MCT oil and a fat bomb or a spoonful of almond butter

It took a while to get used to not relying on traditional carbs, but once I found meals that worked for me, I started to love how I felt. I wasn’t bloated or sluggish after meals and could run without feeling weighed down.

7-Day Keto Marathon Meal Plan

Each day includes balanced keto meals and snacks with specific recommendations for pre-run, during-run, and post-run options. This plan is high in healthy fats and low in carbs, designed to support marathon training while keeping you energized and fat-adapted.

Day 1

• Breakfast: Avocado and Egg Bowl – 3 scrambled eggs with half an avocado, spinach, and a sprinkle of chia seeds
• Pre-Run Snack: A handful of macadamia nuts and a protein shake with MCT oil
• During-Run Fuel: Coconut oil packet or low-carb electrolyte drink
• Lunch: Grilled Salmon Salad – Mixed greens, cucumber, olives, and grilled salmon with olive oil and lemon dressing
• Dinner: Zucchini Noodles with Meatballs – Zucchini noodles with grass-fed beef meatballs and low-carb marinara, topped with Parmesan
• Evening Snack: A few cheese slices with olives

Day 2

• Breakfast: Keto Smoothie – Unsweetened almond milk, 1 scoop of protein powder, 1 tablespoon almond butter, and a handful of spinach
• Pre-Run Snack: Hard-boiled egg and a few almonds
• During-Run Fuel: Low-carb electrolyte drink (like LMNT or Ultima)
• Lunch: Turkey Lettuce Wraps – Sliced turkey, avocado, and cucumber in large romaine leaves with a drizzle of olive oil
• Dinner: Grilled Chicken Thighs with Roasted Brussels Sprouts and Cauliflower, drizzled with olive oil
• Evening Snack: Small serving of Greek yogurt (unsweetened, low-carb) with a few raspberries

Day 3

• Breakfast: Coconut Chia Pudding – Chia seeds mixed with unsweetened coconut milk, topped with a few raspberries
• Pre-Run Snack: Keto-friendly energy bite (almond butter, coconut flakes, chia seeds)
• During-Run Fuel: A coconut oil packet or MCT oil for easy fat energy
• Lunch: Spinach and Avocado Salad with Grilled Shrimp – Spinach, avocado, cucumber, and grilled shrimp with olive oil and lemon dressing
• Dinner: Baked Salmon with Asparagus, drizzled with melted ghee
• Evening Snack: A handful of macadamia nuts or walnuts

Day 4

• Breakfast: Keto Omelet – Eggs, sautéed spinach, mushrooms, and feta cheese, cooked in butter
• Pre-Run Snack: A few olives and a small piece of cheese
• During-Run Fuel: Low-carb electrolyte drink
• Lunch: Cauliflower and Chicken “Rice” Bowl – Riced cauliflower, grilled chicken, spinach, and a dollop of pesto
• Dinner: Beef Stir-Fry with Bell Peppers and Broccoli, cooked in coconut oil
• Evening Snack: Celery sticks with almond butter

Day 5

• Breakfast: Keto Pancakes – Made with almond flour, eggs, and a dash of cinnamon, served with a dollop of whipped coconut cream
• Pre-Run Snack: Handful of pecans and a spoonful of coconut oil
• During-Run Fuel: Electrolyte drink and a coconut oil packet
• Lunch: Grilled Pork Chops with a side of leafy greens and avocado, dressed in olive oil
• Dinner: Stuffed Bell Peppers – Ground beef, diced zucchini, and cauliflower rice, topped with cheese and baked
• Evening Snack: Greek yogurt with a dash of cinnamon

Day 6

• Breakfast: Smoked Salmon and Avocado Plate – Smoked salmon slices, half an avocado, and a few cucumber slices
• Pre-Run Snack: Small handful of almonds and a keto-friendly protein shake
• During-Run Fuel: Low-carb electrolyte drink
• Lunch: Chicken Caesar Salad – Romaine lettuce, grilled chicken, avocado, and Parmesan cheese with a keto-friendly Caesar dressing
• Dinner: Grilled Lamb Chops with Roasted Zucchini and Eggplant, drizzled with olive oil
• Evening Snack: A few olives and a cheese slice

Day 7

• Breakfast: Keto Breakfast Bowl – Sautéed kale, mushrooms, bacon, and a poached egg
• Pre-Run Snack: Keto energy bite or a handful of nuts
• During-Run Fuel: MCT oil or coconut oil packet for sustained energy
• Lunch: Tuna Salad Lettuce Wraps – Tuna mixed with avocado, diced celery, and mayonnaise, served in large lettuce leaves
• Dinner: Baked Chicken Thighs with Roasted Brussels Sprouts and a side of cauliflower mash
• Evening Snack: Dark chocolate square (90% cocoa or higher) with a few macadamia nuts

You can also check out this keto plan.

Frequently Asked Questions About Keto and Marathon Training

I hate to sound like a broken record but switching to keto for marathon training comes with a few unique questions. Let me adress some of the most common concerns.

Can I do speed work on a keto diet?

Yes, but it can be challenging! High-intensity sessions like speed work rely heavily on glycogen, which is more limited on a keto diet. Some keto runners find it helpful to use “targeted keto,” where they consume a small amount of carbs (15–30 grams) about 30–45 minutes before a speed workout. This provides a quick energy boost without kicking you out of ketosis.

What’s the best way to fuel long runs on keto?

When it comes to long runs, the goal on keto is to rely on fat as your primary fuel source. Many keto runners use fat-based options, like MCT oil or nut butter packets, to stay energized over longer distances. Electrolyte drinks are also essential, as keto can increase the risk of dehydration.

Do I need more electrolytes on keto?

Yes, keto runners generally need to increase their intake of sodium, magnesium, and potassium. Without carbs, your body retains less water, which can lead to quicker dehydration and muscle cramps. Adding electrolytes through supplements, or simply adding salt to your meals, can make a huge difference in maintaining energy and preventing cramps during your runs.

Join the Keto Marathon Training Conversation

How has keto impacted your marathon training? Do you have any go-to tips, favorite keto meals, or fueling strategies that have worked for you?

I’d love to hear from you—whether you’re new to keto, a seasoned fat-adapted runner, or somewhere in between. Sharing your story can make a huge difference for others who are also navigating this path.