Cross Training For Runners

Looking to run a faster mile? Then you have come to the right place.

Whether you’re a beginner runner or looking to run a faster 5K, improving your mile speed is a goal worth pursuing. In fact, for many runners, running a faster mile is a major goal. With some simple tweaks to your training plan, you’ll be set up to have your fastest mile yet.

In today’s post, I’ll share a few strategies to help you run a faster mile (almost overnight).

More specifically, I’ll cover the following:

• What is the mile?
• Why the mile Matters
• How Long Should It Take To Run one Mile?
• The Fastest Mile Ever Run
• How To Run a Faster Mile
• Interval Training For The mile
• How to Know Your mile Pace
• One-Mile Training Plan
• And so much more

Sounds great?

Let’s lace up and dig in.

What is the Mile Anyway?

Before you start training for your fastest mile, it’ll be helpful to understand how long a mile is.

The word “mile” is derived from the Latin term “mille passes,” which means one thousand paces. This is because one mile was originally defined as one thousand Roman strides, each stride being two paces.

If you live in the U.S., where you always use miles when measuring distances, you might already know and understand how far a mile is.

But if you’re using the metric system, know that a mile is 1609.34 meters. So you’ll need to complete four loops (and a few steps) on a standard track to complete one mile.

For perspective, to cover the distance of a mile, you’ll need to;

• Walk at a leisurely pace for 20 minutes
• Cover 17 and a half football fields
• Walk 20 New York city street blocks

Why the Mile Matters

A mile may sound short compared to classic race distances, but it’s a distance not to scoff at. Running a fast mile requires a lot of endurance, strength, physical fitness, and mental toughness.

What’s more?

Devoting time and effort to running a faster mile will help you build endurance and a solid base for your next training phase.

How Long Should It Take To Run 1 Mile?

I wish I had the exact answer, but it varies from runner to runner.

Overall, the time it takes to run a mile hinges on many variables, such as your current fitness level, Age, weight, height, gender, and running experience.

A beginner can likely complete a mile run in roughly 12 to 15 minutes. They can achieve this by running relatively slowly or following the run-walk method, during which the runner alternates between walking and jogging.

If you’re a beginner with no running experience, I will urge you to start with this method to ensure that you don’t push yourself too hard as you take your first few steps on your running journey. The average runner can cover a mile in 8 to 12 minutes. This pace is relatively fast but drastically slower than a 6-minute mile runner.

A good runner should be able to run a mile in less than 6 minutes. This pace is quite fast, but remember that Eliud Kipchoge completed the berlin marathon at 2:01:09. That’s an impressive 4:37 per mile.

The Fastest Mile Ever Run

The fastest mile every run to date is a sonic 3:43.13 held by Hicham El Guerroum from  Morocco since July 1999. This standing world record for the imperial mile was achieved at the Stadio Olimpico in Rome during the world championship games.

As for women, the Ethiopian Sifan Hassan is the current female world record holder for the fastest mile of 4:12;33.

Fun fact – The mile has been the only non-metric distance recognized by the IAAF since 1976.

How To Run a Faster Mile

Here are the tips you need to improve your mile time as fast as possible

Start With A Baseline

Have no idea what your actual mile time is? Then perform a timed trial run. This should help you set a benchmark to measure your progress. It’s virtually impossible to reach a destination if you don’t know where you are and where you’re going.

Where? Of course, a standard track.

One lap on a standard track is precisely 400 meters long. This means that four laps roughly equal one mile.

Remember that some tracks may be shorter (or longer), so do your math first. If you’re unsure about the length of the track, just ask.

Following a 10-minute warm-up, run a mile at 9 out of 10 regarding exertion rate, then see where your current ability lies. I’d recommend performing this test every 8 to 12 weeks, depending on your training goals and personal preferences.

Interval Training For A Faster Mile

One of the best ways to improve your speed—and running confidence—is to do high-intensity interval training. Adding speed intervals to your training plan can help to improve your one-mile pace and overall conditioning.

How long and fast you go on each interval will depend on your fitness level, mile goals, and injury history.

The How? Simple.

Following a 10- to 15-minute warm-up, alternate between running fast for a given distance and then easy jogging or walking for the same distance to recover. I recommend starting with four to five repeats, then working to eight reps over a few months.

For example, you might run a few 200-meter sprints on a track – half a lap—or 400-meter sprints -full lap—with a short recovery between each effort. The session is pretty straightforward.

Performing 200-meter sprints? Then start with six reps and work it up to 8-10.

Performing 400-meters? Then start with fewer reps—let’s three to four—then try working your way to five or six. You can perform these reps on a track or any well-measured stretch of road. You can also do these sessions on the treadmill.

You should include at least one day per week to speedwork. Consider including two days per week if you’re super competitive—but don’t rush it out. Take your time.

Word of caution. If you’re a beginner, I’d advise you not to perform any speed work runs until you have a few months of steady-state training.

Find Your Target Lap Time

The second step is to define your goal time for running the mile.

If you have no idea, then the starting point test should help. Following a 10-minute warm-up, run a mile at full effort and see where your current speed lies.

Next, hit the track.

Remember that a lap around a standard track 400-meter so four laps (plus nine meters at the end) will get you a mile.

Next, divide your goal mile time by 4 to determine your target lap time.

For example, if you’re shooting for a 7-minute mile, you’ll have to run the equivalent of four laps at a pace of 1:45 minutes per lap. This is a pace of 4;20 minutes per kilometer.

A good starting pointing it completing a series of 8 to 10 reps of 200-meter at this goal pace of 1:45 minutes per 400-meter, then taking a 30-second recovery in between each repetition.

Additional resource – How to run at night

Build Endurance

Speed is just one piece of the puzzle. You’ll also need to improve your ability to run longer distances than the mile.

You might already run a few times longer than a mile, but you’ll want to add one run that’s drastically longer.

To build your running distance, start by slowly increasing your weekly mileage. Start with two to three miles, then add one mile a week until you cover six to eight-mile a session.

For example, if your longest run is 4 miles and your total weekly mileage is 12 mine, add roughly one mile per week until your longest run is over 8 miles.

This can be done by adding a mile to your longest run or increasing your total weekly load by up to 10 percent each week.

Planning to train for a half marathon or full marathon? Then keep building distance on that long training day. Completing one long run per week—as well as other runs on schedule—will improve your endurance and stamina, which will result in faster times.

Improve your Leg Strength for a Faster Mile

Speed, endurance, what else?

Of course, strength.

Although running (more and faster) is the best way to improve your performance, what you do on your non-running days can drastically impact your mile time.

Strength training is key for optimal running performance. Your calves, hamstrings, quadriceps, glutes, and core all play an important role.

Stronger muscles set you up for healthy form and efficient performance, which allows you to run faster at a faster pace with less effort.

Lifting weights can also increase your stride length, which is key for faster running.

Some of the best exercises to improve your running speed include:

• Squats
• Squat-thrusters
• Lunges
• Burpees
• One-legged squats
• Calf raises

As a rule, shoot for 10 to 15 reps of each exercise. In addition, aim for two to three circuits.

Remember that you don’t need to become an Olympic weightlifter to see gains in speed. At a minimum, you’ll need two 30- to 45-minute sessions per week to see great results.

Run Hills To Improve Mile Speed

Looking for more?

One thing you can do to mix speedwork and strength training is to do hill reps. This is, in fact, one of the most effective ways to fire up your glutes and increase your leg strength.

Uphill running can also enhance your running efficiency and improve your lactate threshold—all of which help improve your mile speed.

Hills are a great addition to a mile training plan because they feel challenging, but put less stress on your body than running on a flat surface.

Hill training also requires more muscular engagement and calorie burn, making them harder sessions before speed is considered.

Hills are an ideal way to improve leg strength.

First, locate a hill that measures around 300 feet with a moderate gradient. Make sure the hill is steep enough that running up it feels like an 8-9 out of ten in terms of effort. Next, complete six to eight reps, with a jog back for recovery.

Run as fast as possible for 30 seconds, then walk down to recover. Once you’re done, finish your session with a 10-minute cool-down jog on a flat surface.

Keep your focus on good technique, and don’t try to force your way to the top. For more challenges, go for a steeper hill to work on power.

Start with five to six reps, and work to at least 10.

Stuck on the treadmill? Shoot for a 4 to 6 percent incline.

Improve Your Form

Running a faster mile isn’t just about running then more running. Technique also matters—and it matters a lot.

Proper form helps you move more efficiently, which increases not only your speed but also your endurance. You should aim to improve your form before speed, especially if you’re a beginner runner.

There are many things you can do to improve your running form.

• Try to run as tall as possible, back straight, core engaged, and shoulders relaxed while striking the ground on your midfoot.
• Keep your head up to keep good posture and balance. Avoid hunching over or tilting your neck down.
• Bent your arms around a 90-degree angle with a little elbow bend. Make sure you have a nice comfortable arm swing.
• Activate your core and use quick and short strides. Avoid overstriding, as taking giant leaps can only slow you down and put more pressure on your muscles and joints.

What’s more?

You can also perform dynamic warm-up drills focusing on different aspects of good running technique. This helps make sure that your movement is optimized during your workout. The efficiency of movement is key and all that.

To put this into practice, perform drills that accentuate various aspects of proper form. Do them as a part of your warm-up. Some of these drills include:

• Butt kicks
• Soldier walk
• Fast feet drill
• Backward running
• Carioca

Improve Your Cadence

Also known as stride rate, running cadence is the rate at which your feet hit the ground while running.

Instead of trying to lengthen your stride to cover more ground when trying to pick u the pace, increase your cadence and focus on taking short and quick steps as you run faster. This increased cadence may also help prevent many common overuse injuries, research shows.

Most running experts preach a cadence of 170-180 strides per minute. But keep in mind that the research suggests that cadence is highly personalized.

Here’s how to determine your cadence and how to improve it.

First, know your current stride over.

On your next run, count the number of steps you take in one minute. Try counting just one foot and then double it to get your total cadence. Some running watches also can estimate cadence.

Next, if your current stride is too low, gradually improve it by adding 3 to 5 steps every few runs. The rest is just details. Just remember not to obsess over cadence when you’re a beginner runner. Instead, run in a comfortable way, letting your body find its natural rhythm.

Lose Extra Weight

Looking for extra motivation to lose weight? Then this should get you.

Weight is a compound measurement that depends on many variables such as diet, access to food, hormone, sleep, lifestyle, socioeconomic factors, etc. But, overall, expect to improve your speed by losing any excess weight you might be carrying.

The larger your body, the more energy you burn off since running is a weight-bearing exercise. This means that your weight influences the force and intensity of the activity.

Of course, don’t take my word for it.  Research has shown that runners can get 2 seconds per mile faster for every excess pound they lose. This means a 16-pound weight loss could shave 30 seconds off your mile price time. That’s a lot.

And it’s not just one research. This 1978 experiment looked into how a 12-minute run performance was impacted when adding 5 percent, 10 percent, and 15 percent extra weight compared to the subject’s normal body weight.

The researchers concluded that the running pace was slowed by roughly 1.4 seconds per mile for each extra pound added.

Another research looked at the same thing but used the reverse approach. Instead of adding weight, the researchers lightened runners by 5 to 10 percent of their normal body weight via ropes and pulleys while they ran on a treadmill.

In the end, it was reported that they were about 2.4 seconds faster per mile for every “lost pound.”

At a glance, this may not seem like much, but a 16-pound loss would equate to a roughly 20 to 30 seconds faster mile, with all equal.

Remember that these studies are conducted in a lab setting, so it’s quite different from real-world conditions.

What’s more?

And if you try to lose weight, you might also lose some muscle with the fat, which is not optimal. You might also be fueling while training for a hard race, which compromises training and can limit overall performance.

Recover Well

You can train hard seven days a week, but your efforts will be in vain without proper recovery. Though getting outside your comfort zone is key when working toward running a faster mile, your recovery time is just as crucial in your result.

For this reason, feel free to push yourself during training, but don’t forget to go all out when you recover. It’s a fine balance between stress and recovery. Don’t overtrain, nor should you undertrain. Find the sweet spot.

As a rule, you should schedule at least one full weekly rest day.

• Avoid training hard two days in a row, such as an interval training or hill reps workout.
• Get adequate sleep – shooting for 7 to 9 hours per night.
• Balanced diet – your nutrition plan should include all three macronutrients and be composed of nutrient-dense foods.
• Stretch often. Try these yoga poses.
• Foam roll
• Massage
• Acupressure or acupressure mats
• Recovery doesn’t mean a lazy day. Instead, feel free to perform cross-training activities like biking, walking, or swimming.

For the full guide to recovery for runners, check my post here.

Be Consistent

I hate to sound too cliché, but consistency is key – and that’s the case whether you’re trying to make a 7-figure income or run a sub-7-minute mile.

As a rule of thumb, I urge you to follow a training plan (one you find online or one designed by a coach) and include at least four to five days of running each week to improve your mile time.

Running on a whim isn’t the best way to improve performance. Instead, you must log the miles on a consistent base so the body can adapt to the high-impact stresses of running faster. And that doesn’t happen overnight.

Let’s see how to put this into practice.

One-Mile Training Plan

Just because it’s just a “mile,” it doesn’t mean you shouldn’t follow a running program to help you improve your time.

Depending on your running experience and starting point, training for the mile might sound like a little or a lot. But, regardless of your current goals, there’s always room for improvement when it comes to the mile.

A 1-mile training plan is useful for any serious runner craving more structure as they strive to improve their mile time and performance.

The good news is that there are many one-mile training plans available online. But before you go and pick one, I recommend you review any schedule with a running coach or someone with more running experience than you.

Don’t have access to a running coach? Then feel free to email me at [email protected] or, at the very least, ensure your chosen training plan is well-rounded.  An ideal running schedule for the mile should include short-distance sessions, long-distance sessions, cross-training workouts, and rest days—just like any other training plan would.

The main variable is the distance. For example, a long-distance marathon session might be 20 miles, but you won’t need to run that far to improve your mile time.

The exact training plan will depend on your fitness level, pace, running and experience, and most importantly, your goal pace.

What’s more?

Remember that you don’t need to train on specific days, but you might want to avoid running twice a row as a beginner. The fitter you get, the more load you can handle over time.

On your non-running days, feel free to cross-train or rest so your body can recover and adapt to training.

The below one-mile training plan is ideal for beginners, those returning from break, or runners looking to keep base training fitness during the off-season.

 Week One 

• Monday – Three miles easy
• Tuesday – Cross train or rest
• Wednesday –Speedwork: 10 X 200-meter. 30 seconds rest.
• Thursday – Cross train or rest
• Friday – three miles moderate
• Saturday – 45 to 60 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Two

• Monday – four miles easy
• Tuesday – Cross train or rest
• Wednesday – Speedwork: 8 X 400-meter. One minute rest.
• Thursday – Cross train or rest
• Friday – Four miles moderate
• Saturday – 60 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Three 

• Monday – Three miles easy
• Tuesday – Cross train or rest
• Wednesday –Speedwork: 5 X 800-meter. One minute rest
• Thursday– Cross train or rest
• Friday –Three miles easy
• Saturday – 80 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Four 

• Monday – Four miles easy
• Tuesday – Cross train or rest
• Wednesday – Speedwork: 10 X 400-meter at target pace. 30-second rest
• Thursday – Cross train or rest
• Friday –Three miles moderate
• Saturday – 80 minutes long run
• Sunday – Rest

Week Five

Monday – Test Run or Race!

Race Day Advice For Running Your Fastest Mile

Feel like you’re ready to test your mettle? Then let’s see how fast you can run that mile.

Warm-up

I hate to sound like a broken record, but before you try to run your fastest mile, you should get your muscle set and ready first. A proper warm-up is key for injury prevention and sets the stage for optimal performance.

So what kind of warm-up I’d recommend?

Simple. Start by jogging for 10 to 15 minutes, then perform a series of dynamic stretches such as high knees, butt kicks, inchworms, and toy soldiers. Next, perform fast but short strides to get your body firing on all cylinders.

Get Your Mind Ready

The mile is no distance to scoff at, so you better approach it with the right mindset and respect. Although it’s only four laps around the track, it will hurt.

Mentally go through the four laps in your head. Know exactly what times you want at each lap, then picture yourself running the perfect mile. See yourself running strong, tall, and with good technique. Leave nothing for chance.

Stick to Your Target Lap Time

Have a mile goal? Great. Now break down your target mile time by 4 to determine your target lap time.

If you aim to run a 7-minute mile, you have to run the equivalent of four laps of a standard track at exactly 90 seconds per lap or a 3.45 minute per kilometer.

Have A Stopwatch

A useful tool to have during your mile training is a stopwatch.

When running at a measured distance, a stopwatch will help you accurately measure your lap times and ensure you’re running at the right pace in line with your mile training plan.

The First Lap

Run the first lap as fast as possible, even if it means kicking off the one-mile run faster than needed to get your goal time.

Mentally you’re likely to slow down as you run more laps, so make up for lost time during the first lap. But be careful not to spend all your energy.

The Second Lap

Run this lap at exactly your target time. For example, in the 7-minute mile I mentioned before, lap two is when you should be running exactly one minute 45 seconds, so your time by the halfway point should be around 3:25 to 3:29.

The Third Lap

Lap 3 is the critical part of the mile distance, where you must push yourself the hardest to ensure you don’t slow down. Focus to keep yourself on pace when every cell in your body is begging you to slow down.

To psych up, try devoting that third lap to someone important in your life and promise not to disappoint them.

The third lap is the toughest. This is, in fact, the lap that will determine whether you achieve your goal time or not. You’re more likely to slow down for your initial pace.

The Fourth Lap

The last lap is where you lay it all out. You’re at the final stretch of the mile. The hardest part is already over, and it’s time to run as fast as possible.

Chances you’ve already slowed down on your previous laps, so you need to dig deep and push yourself the hardest. Know that the end is nigh.

And during the last curve, perform the “kick” by sprinting the last 200 meters as fast as possible.

How To Run a Faster Mile –  The Conclusion

There you have it! Trying to run a faster mile shouldn’t be that complicated. All you need is the right mindset, strategies, and a bit of luck. Don’t forget to have enough rest and recovery, so your body will work effectively.

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.

Running is awesome. It burns many calories, strengthens the joints, and keeps the crazy away, but there’s a downside:  overuse injuries—all of which can be painful, stubborn, and depressing.

Train long enough, and you’ll, sooner or later, pick up one or more injuries.

Don’t take my word for it.

Polls show that roughly 80 percent of runners get injured every year. These are not great odds.

Since we mainly use the lower limbs when logging the miles, most injuries afflict the knees, feet, calves, shin, and ankles. Other weight-bearing limbs, such as the thighs, hips, and back, are also prone to injury.

Here is the good news.

Today, dear reader, I will delve deep into some of the most common running injuries and the best ways to treat and prevent them for good.

But first things first, let’s explain what running injuries are all about.

Note: Before we proceed, I’d like for the record to explicitly state that it’s beyond the scope of this blog post to provide detailed information about sports injuries without knowing all the symptoms. To err on the side of caution, consult a certified sports physician to determine the appropriate treatment options before applying any of the advice shared below.

Overuse Running Injuries Explained

So, what’s a running injury?

“running injury” refers to the injuries that occur during running. You injure yourself whenever you put a particular body part under excessive stress that it can no longer function properly.

No one runner is immune to overuse injury. But most conditions result from poor training practices, lack of conditioning, wrong gear, or biomechanical limitations.

A running injury can force you to reduce your training volume or stop training altogether in cases of severe pain. Injuries can also interfere with how you walk, work, and do everything else.

In other words, the last thing you’d want to run into when logging the miles is a running injury. They suck!

The Most Common Overuse Running injuries

Chronic injuries are, by far, the most common type of injuries, outnumbering acute injuries among runners of every background and training level.

But since they tend to be lower in pain than acute injuries, overuse injuries don’t attract immediate medical attention.

Without further ado, here a list of some of the most common running injuries as well as how to treat and prevent them.

Running Injury. 1 – Achilles Tendinitis

Achilles tendonitis is an inflammation of the Achilles tendon, the largest tendon in the body.

The Injured Part

The Achilles tendon is a major tissue that connects the back of the heel to the two major calf muscles: the Gastrocnemius & Soleus muscles. This vital tendon absorbs several times your body weight on each stride.

The Main Cause of Achilles Tendinitis

The primary cause is repetitive stress to the tendon.. The longer and faster you run, the more stress you put on this tendon. This causes micro-tears to the tendon eventually resulting in tendinopathy. This equals pain—and when severe enough, time off training.

The Stats

According to survey, Achilles Tendinitis makes up roughly 10 percent of all running injuries.

The Contributor Factors

• Increasing weekly training load too fast, especially when it’s more than 10 percent per week.
• Weakness in the posterior chain muscles—the glutes, hamstrings, and calves.
• Tight calf muscles, especially the gastrocnemius muscle.
• Improper running shoes,
• Being overweight.

Symptoms Of Achilles Tendinitis

The main symptom is a tender pain in the lower calf near the heel or on the back—especially when you run, tip-toe, or step out of bed in the morning. The pain can be severe enough to keep you from running.

Achilles tendinitis may manifest as visible swelling or a knot in the affected area. You might also notice strange noises, like cracking or popping, in the tendon when your foot is flexed or pointed.

How To Treat Achilles Tendinitis

If you have Achilles tendinitis, take as many days off as possible. You cannot run through this injury as it will only get worse, which can take more than a few months to fully heal.

Next, apply ice for 10 to 15 minutes on the injured area twice daily.

To soothe the pain, stretch your calves and wear supportive shoes.  Research also suggests that compression socks for hard runs relieves and prevents Achilles tightness.

You’ll need clinical treatment for severe cases of the condition. Some options include physical therapy methods of electrical stimulation, such as transcutaneous electrical nerve stimulation (TENS), high-voltage galvanic stimulation (H.V.G.S.), and ultrasound.

How to Prevent Achilles Tendinitis

• Strengthen your posterior muscles. Ideal exercises include eccentric heel drops, calf raises, lunges, squats, deadlifts, and toe walks.
• Stretch your calves. Lift your toes back toward your shin while keeping your heel on the ground the entire time.
• Proper form. Work on improving your foot strike and running cadence. Too hard? Run with a Partner or group and ask for
• Consider wearing orthotics or running in shoes with more support. Steer clear of flip-flops, high heels, or any footwear irritating the Achilles tendon.

Running Injury. 2  –Ankle Sprains

Ankle sprains are an acute, traumatic, injury that plagues the ankle joint. They’re pretty common among runners and athletes who do sports requiring lots of jumping or switching directions.

The Injured Part

There are three grades of ankle sprains. The most common ankle sprain in runners is grade 1 and 2, which consists of a stretched ligament or a partial tear of the anterior talofibular ligament—the ligament in the front and outside of the ankle.

The Main Cause Of Ankle Sprains

Ankle sprains happen when the foot is turning, twisting, or rolling movement. This action stretches the ligament surrounding the ankle beyond its normal range, tearing them in the process.

The Contributor Factors

• Running on uneven surfaces
• Missing the curb
• Tripping over a rock
• Stepping into a pothole
• Landing awkwardly upon foot strike.

The Stats

Roughly 25,000 people sprain their ankles daily, according to the American Academy of Orthopedic Surgeons. Runners are at higher risk.

Symptoms of Ankle Sprains

Ankle sprains manifest as tender pain in the ankles—especially when bearing weight on the injured foot.

Other symptoms include bruising, skin discoloration, and a limited range of motion in the ankle area. In severe cases, this ligament may also tear completely.

How To Treat Ankle Sprains

Ice the injured ankle for 15 to 20 minutes three to four times a day. Focus on the affected part first, then circulate over the swollen area. You can also wrap or compress the ankle with an elastic bandage to ease the inflammation and speed recovery.

During the acute period, consider sleeping with the affected foot elevated higher than your chest.

How long to rest depends on the sprain’s severity, so if the injury lingers for more than two weeks, see a physician for a thorough action plan.

In most cases, your physician might recommend taping the ankle, an air case, or an ankle brace to speed up recovery and/or prevent re-injury as you slowly return to your running routine.

As a cardinal rule, start running again once you:

• can do it pain-free,
• have a full range of motion in the injured joint, and
• the strength of the injured limb is equal to that of the healthy side.

How to Prevent Ankle Sprains

• Strengthen the muscles surrounding your ankle with balance training.
• Run on proper and smooth surfaces, and avoid technical, trail, and terrains, especially if you have a history of ankle sprains.
• Improve your running technique, especially your foot strike patterns and leg turnover.

Running Injury. 3 – Runner’s Knee

Often referred to as Patellofemoral Pain Syndrome, a runner’s knee is associated with pain in the knee and around the kneecap. The injury is the most common cause of knee pain from running.

The Injured Part

This overuse injury is an irritation of the cartilage on the underside of the kneecap. This cartilage is located in the patellar tendon and connects to the quads muscle group.

The Exact Cause

Runner’s knee happens when the patella (the kneecap) fails to move smoothly in the femoral groove at the lower end of the thigh bone. This, in turn, irritates the cartilage on the underside of the kneecap.

The Stats

This notorious knee injury is the most common affliction among runners—from all training backgrounds. Research show that about 40 percent of running injuries are knee injuries—and runners’ knee makes up a large percentage.

According to a runnersworld.com poll, about 13 percent of runners reported knee pain in the past year.

Symptoms Of Runners Knee

Patellofemoral Pain Syndrome manifests as stubborn and tender pain around or behind the patella—usually under the bottom edge of the kneecap. The pain gets worse when:

• Running downhill
• Descending the stairs
• After prolonged sitting
• Squatting

The Contributing Factors

The leading causes of runners’ knees tend to differ from one runner to the next. Some of these include:

• Weak glute, hip, or quad muscles
• Faulty biomechanics, especially Overpronation, is excessive inward foot rolling during a foot strike. This can be congenital or acquired.
• Muscle imbalances
• Too much downhill running
• Improper footwear.

How To Treat Runners Knee

Decrease your running volume by half, avoid running on consecutive days, or take a break from the sport altogether.

Next, ice the affected joint for 10 to 15 minutes,  three to four times a day. Aggressive treatment options include using a knee brace and/or knee tape or taking anti-inflammatory medication.

See your physician in case the pain gets worse.  Left untreated, runners’ knees can progress into a more serious ailment that may require surgical intervention, such as fracturing or fissuring the kneecap.

How to Prevent Runner’s Knee

• Strengthen your knee’s support muscles, mainly the quadriceps, hip flexors, and glutes. This should help keep your knees tracking correctly over the femoral groove.
• Keep your hamstrings and hip flexors flexible and loose. Try this routine.
• Shorten your stride length while landing with the knee slightly bent. Doing so may take some impact off your knee joint.
• Get proper running shoes. Check this post.
• Stick to flat or uphill terrain, running on softer surfaces whenever possible.

Running Injury. 4 – Stress Fractures

Sure, running is a non-contact sport, but the high-impact nature may “break” your bones in what’s known as a stress fracture.

The Main Cause

Stress fractures are tiny cracks in a bone caused by sub-maximal cumulative stress on the bone. This results from excessive training, forcing the bone to take on greater force than it can handle.

The Injured Part(s)

The injury can strike any bone, but in runners, the most commonly afflicted areas include the main weight-bearing bones, such as the metatarsals – especially the fifth metatarsal, your pinky toe, the tibia—the lower leg bone, and sometimes, but not as often, the femur—anywhere in the upper leg, even the pelvis or sacrum.

Stats

Polls show that stress fractures are behind 6 percent of all running injuries.

Symptoms of Stress Of Stress Fractures

A stress fracture starts as pain around the affected bone that worsens the longer you run but subsides at rest. Tenderness and swelling are also common red flags.

Pain ranges from mild to sufficiently debilitating to stop you from hitting the pavement for weeks, even months.

In advanced cases, stress fractures will make standing on your feet uncomfortable and painful.

The Contributing Factors

• Overtraining, as in doing too much too soon.
• Certain nutrient deficiencies
• Running hard and often on hard surfaces
• Female runners are prone to stress fractures due to inadequate caloric intake, nutritional deficits, and low estrogen levels.

How to Treat Stress Fractures

The first thing to do to give your bones the necessary downtime to recover. You can always use RI.C.E method to speed up recovery and alleviate pain.

In most cases, it might take up to at least six to eight weeks to achieve full recovery—depending, of course, on how severely you were injured.

During the downtime, cross-train. Aqua jogging, yoga, and low-intensity cycling are good options.

You can return to your former running routine once you can jog pain-free with no lingering pain.

But if pain persists, back off. In extreme cases, you might need to run some tests to see if it’s time for medical intervention.

Additional reading – How to Prevent Running Injury

How to Prevent Stress Fractures

• Wear the right running shoes
• Strength train regularly. Try this routine
• Run on soft surfaces like grass and dirt trails and steer clear of harder surfaces such as asphalt and sidewalks.
• Consume enough nutrients—especially calcium, to keep your bones strong.
• Doing plenty of non-weight-bearing cross-training exercises like swimming, cycling, or yoga.

Running Injury. 5 – Iliotibial Band Syndrome (ITBS)

Also known as I.T.B.S., Iliotibial band syndrome is an inflammation of the IT band.

The Injured Part

The Iliotibial band is a thick piece of connective tissue stretching from the pelvic bone down your thighs.

The Main Cause

When you run or perform any knee-bending movement, your IT band rubs on the side of the femur to help your knee flex and extend.

Do this for an extended period, and the action can lead to irritation that results in pain and inflammation.

Stats

According to the survey, iliotibial band syndrome makes up roughly 12 percent of all running injuries, making it the fourth most common ailment in the running world.

Symptoms of Iliotibial Band Syndrome

I.T.B.S. manifests as intense pain around the outside of the hip or knee that’s felt down the leg—especially when running downhill or while using the stairs.

At the first stage of the condition, you might feel a sensation of stinging on the outside of the knee—mimicking a knee injury, but still, I.T.B.S. is completely different.

The Contributing Factors

• Doing too much too soon
• Weakness in the hip abductor and gluteal—butt—muscles
• Runners with leg-length discrepancies or those who overpronate
• Runners with a B.M.I. of 25 or higher who do a weekly run of two hours or more.

How to Treat Iliotibial Band Syndrome

At the first sign of trouble, reduce your mileage by 50 percent for a couple of weeks, and you could prevent serious injury. But, on the other hand, you’ll do nothing but exacerbate injury if you ignore the warning signs and keep running at your typical mileage.

Use the R.I.C.E method as long as there is pain. Then, consider booking a physio appointment or using NSAIDs when the pain is too much to handle—especially if you start experiencing it on the outside of your knee.

Avoid abusing pills just because you’re too lazy to make an appointment.

Stretching and foam rolling may also help you relieve pain.

During the recovery period, you can cross-train by opting for low-impact activities, like swimming, biking, pool running, and yoga, to help keep your fitness base. Then, start again only when you’re ready.

How To Prevent Iliotibial Band Syndrome

• Add hip abductor strength exercise to your resistance training. These include side leg lifts, lateral side steps, and one-legged squats.
• Perform a proper warm-up before every run.
• Shorten your stride and increase your cadence turnover
• Respect the 10% rule.
• Use a foam roller to loosen the band and roll out the sides of your hips, which can help break up the tissue knots in the area.

Running Injury. 6 – Plantar Fasciitis

Plantar fasciitis is the inflammation of the plantar fascia.

The Injury Part

The plantar fascia is a thick band of ligaments and tendons that covers the bones along the bottom of the foot. This band of tissue runs from the heel to the toes, joining the heel and forefoot and providing arch support.

The Stats

Plantar Fasciitis is one of the most common culprits of heel pain in runners and amounts to roughly 10 to 15 percent of all running injuries. A poll run by runnersworld.com revealed that up to 10 percent of its readers suffered from this injury this past year

Symptoms of Plantar Fasciitis

The common symptom of plantar fasciitis is a tight, tender sensation at the heel’s base that can range from irritating to excruciating. Most runners describe the pain as stepping heel-first onto a nail or walking on glass.

The Main Factors

• Weakness and/or dysfunction in the muscles of the foot may force the heel to take in more load than it can handle
• Standing for extended periods, especially on hard surfaces without supportive footwear.
• Runners with abnormal feet—those with a high or low arch
• Overpronation—the excessive inward roll of the foot during a foot strike, and supination—the excessive outward roll
• Prolonged periods of standing, typically on hard surfaces without supportive footwear.

How to Treat Plantar Fasciitis

Step back from running, especially if the pain is severe, and stretch the fascia tissue at least a couple of times per week.

Preferably, roll your injured foot over a tennis ball or a frozen water bottle for a few minutes, five times a day. A foam roller also helps loosen up the plantar fascia.

Stability shoes and orthotics can also help limit symptoms and hasten recovery, but they’re not a permanent fix, so don’t always rely on them.

Try stretching. This simple stretch can help. Doesn’t have to be with a strap at first.

If the pain persists, see a physician. They might suggest putting on custom-made orthotics or a night splint to speed up recovery.

How to Prevent Plantar Fasciitis

• Stretch your plantar fascia and calves consistently—especially when running in the morning, as the fascia tends to tighten overnight.
• Improve your core strength—especially if you have a bad injury history.
• Strengthen your calves with heel raises, toe raises, and eccentric heel drops.
• Avoid using high heels or flip-flops, which can irritate this band of tissue and shorten the calf muscles.
• Run in the right shoes. And stick to the 10% rules.
• Improve your running form.

Running Injury. 7 – Shin Splints

Also known as medial tibial stress syndrome, shin splints are an inflammation of the tissues around the shinbone.

The Exact cause

This overuse injury is caused by microtrauma to the connective tissues located in the front portion of the lower leg.

The Injured Part

Shin splints are an inflammation of the tendons and/or muscles around the tibia—shinbone.

Stats

Shin splints are common among beginners and those returning to the sport after an extended layoff. Surveys show that it accounts for 15 to 20 percent of all running injuries.

Symptoms Of Shin Splints

Medial tibial stress syndrome manifests as aching, stabbing pain felt along the inside front of the lower leg, roughly halfway down the shin, or all along the bone—especially during the first few miles of a run.

The pain can range from mild to excruciating and can be felt in both the front and the outer portion of the shin. It may start as mild numbness or tingling along the shin, felt only when running. Then, over time, the pain may progress to a stubborn irritation noticeable at rest.

The Contributing Factors

• Drastic changes in training volume before your body is prepared to handle the new stress, especially sprint training.
• Running in the wrong and/or excessively worn shoes.
• Running on hard and/or cambered—slightly arched—terrains
• Having high arches or flat feet (it’s not your fault, I know).

How To Treat Shin Splints

At the first sign of pain, reduce your volume for at least a couple of weeks before slowly ramping it up as long as you can do it pain-free. Running through pain might eventually lead to a stress fracture, and you don’t want that.

Next, ice the injured shin for 15 to 20 minutes daily and keep it elevated at night to ease swelling.

Regular stretching might also help, as well as taking over-the-counter anti-inflammatory drugs, using Kinesio tape, or running with neoprene sleeves.

During the “relative rest” day, you can swim, bike, pool run, or do yoga if you don’t want to lose fitness. Avoid weight-bearing during your rest days.

Return to running pain-free once you can—even long after you stop applying the RICE method. If the problem persists for longer than a month, see a physician for a thorough examination of the entire shin bone.

How To Prevent Shin Splints

• Increase training volume gradually and slowly.
• Do anterior tibialis muscle exercises. These include toe taps and heel walks.
• Get more calcium and Vitamin D.
• Strengthen your calves with toe raises, eccentric heel drops, and calf raises.
• For runners with flat feet, orthotics might help but talk to your doctor before you make any decisions.
• Strengthen the anterior tibialis muscle on the front of your shin. Good exercises include heel walks and toe taps.
• Try compression running socks.

Running Injury. 8 – Patellar Tendinitis

Also known as “Jumper’s knee,” patellar tendinitis is an inflammation of the patellar tendon.

The Injured Part

The patellar tendon runs from the kneecap to the top of the tibia. This vital tendon assists leg extension during running and other knee-bending motions.

The Exact Cause

The repeated high-impact nature of running might place too much stress on the patella, resulting in small tears in the tendon, leading to pain and swelling.

Stats

Research show that the condition has a prevalence of 11 percent

Symptoms of Patellar Tendinitis

To be precise, patellar tendonitis pain is felt at the bottom of the kneecap—directly over the patellar tendon. However, the tenderness might take place anywhere along this structure.

The pain is worse when making knee-bending activities, such as kneeling, squatting, sitting, jumping, or ascending stairs.

The Contributing Factors

• Overtraining
• Too much hill training
• Running on uneven or slanted surfaces.
• Overpronation (and other biomechanical challenges)

How to Treat Patellar Tendinitis

Take a step back from high-impact training to provide your body with enough recovery time.

Step back from your running and/or drastically reduce your weekly mileage- even stop it all at once, giving your body the time it needs to end the acute phase and begin the healing process properly.

Next, ice the affected area for 15 to 20 minutes three to four times per day

Return slowly and gradually to your previous training volume once you’re pain-free.

How To Prevent Patellar Tendinitis

• Strengthen the muscles surrounding your knees, mainly the quads, hamstring, and calves, to provide more support to the patellar tendon.
• Increase your mileage by no more than 10 percent from one week to the next, making sure to make a recovery a priority here.
• Keep your calves and hamstrings loose and flexible.

Running Injury. 9 – Muscle Strains

Muscle strains are common among athletes from all backgrounds and training levels—runners are no exceptions.

Muscle pulls in runners usually affect these muscles:

• Hamstrings
• Quadriceps
• Calves

The most common type that plagues runners is hamstrings strains, the muscles running down the back of the thigh.

Remember that the same advice applies to most other running-induced muscle pains.

The Injured Part

Hamstring strains refer to a slight tear or overextension of one or more of the three muscles in the back of the thigh (the semitendinosus, the semimembranosus, and the biceps femoris), all of which are in charge of bending the knee.

The Contributing Factors

Beginner runners are more prone to muscle strains because their muscles are not used to the high-impact nature of the sport.

If you do any sprinting or a lot of speedwork, then you are more likely to get the condition. Other causes of the condition include skipping a warm-up, and doing too much too soon.

Symptoms of Muscle Strains

Hamstrings strains manifest as tender stiffness and pain along the back of the thigh, especially when trying to stretch the muscle, speeding up or slowing down while running, or sometimes, anytime you perform any knee-bending activity.

How to Treat Muscle Strains

Most hamstring strains can be treated at home. It’s not as bad as a sprain, leading to the ligament’s tearing. If you have just strained your hamstrings, stop running immediately, and apply the RICE method on the spot.

Take a couple of days off (or more) from running, ice the painful area for 15 to 20 minutes a couple of times a day, and keep the injured leg elevated on a pillow to speed up recovery and reduce swelling.

Recovery time varies from one runner to the next, taking anything from two weeks to three months, depending on how serious the muscle strain is.

How to Prevent Muscle Strains

• Start all of your runs with a proper warm-up.
• If you plan to do a sprint or speedwork session, do 15 to 20 minutes in a dynamic warm-up comprising light jogging, and dynamic exercises, such as inchworms, squats, and lunges.
• Improve your flexibility and mobility in the posterior muscles and tendons, so your hamstrings are no longer prone to being strained or overstretched.

Additional resource – How to stop runners toes

More Injuries and Pains To Deal With When Exercising

The above list only covers a small portion of injuries you can encounter when exercising regularly. So, as a bonus, I decided to share a few more so you can protect yourself out there, whether when running or cross-training.

Enjoy!

Blisters

Running blisters consist of fluid-filled sacks on the skin’s surface. This quite annoying condition is caused by friction between your running shoes or the sock and your skin.

Prevent it

Reduce friction by applying lubricant, such as petroleum jelly, on areas prone to blisters. You should also wear properly fitting shoes as well as running-specific socks. For extra protection, consider doubling on the socks or even throwing the old socks away regularly every time you start to feel them stretched too much.

Pectoral Injury

A very common injury among strength nuts. The injury is often caused when trying to lift a weight heavier than normal, resulting in -a tear of one of the chest muscles or its tendons.

Prevent it

Warm up and stretch out your pectorals before working out. Make sure the core is active. Only work with a weight you can control—you will know it’s too heavy when your form starts to break down— and use a spotter for intense sets. Then, you train for your own, don’t be a shower.

Bicep Tendon Rupture

Attempting to curl a too-heavy weight or suddenly dropping the dumbbell can cause a tear in the bicep tendon, which is the tendon attaching your biceps muscle to bones in the shoulder and the elbow.

Prevent it

Use a weight that you can handle throughout with proper form. For heavy sets, call out for the help of a spotter.

Sternum Fracture

Being unable to lift a bar when bench pressing to the safety point can cause a sternum fracture, a break in the sternum bone situated at the front of the chest. This injury is one of the most dreadful and common gym nightmares.

Prevent it

Work on developing proper lifting techniques, load the bar with weights you know you can handle, and always use a spotter to help you through your heavy sets.

Hamstrings Strains

Hamstrings strains happen for two main reasons: improper form and strength imbalances. But, unfortunately, it’s also very rampant among runners.

As you boost your speed, you also extend your stride, which puts excessive pressure on the hamstrings.

Prevent it

Address any possible muscle imbalances in your lower body. If you don’t know or don’t notice it, seek help from your physical therapist to analyze your form. Make sure also to use proper form—especially when running.

Joint Dislocation

Opting for too much weight and/or improper lifting form can cause a dislocated knee, hand, elbow, or shoulder.

If you put too much pressure on a ligament without a proper form, you will force the bone out of its regular position, leading to serious injury.

Prevent it

Be mindful of your joints and their range of motion. Work on developing mobility and aim to correct muscle imbalances.

Develop good form and only use weights you can handle without putting the joint under too much pressure. Keep the alignment good.

Running Injuries – The Conclusion

There you have it! If you’re looking for a  comprehensive list of overuse injuries that afflict runners, then my article should get you started on the right path. The rest is just details.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

David D.

Looking for the best ways to reduce sugar intake? Then you’ve come to the right place.*

Here’s the truth.

Sugar is the ultimate diet saboteur.

It provides little to no nutritional value with lots of calories.

Yikes!

The sweet, toxic stuff is the leading cause of many diseases.

The list is terrifying and includes type II diabetes, obesity, infertility, impotence, depression, tooth decay, and high blood pressure.

You name the disease, and there’s a good chance that eating too much sugar makes it worse.

Would you believe roughly 16% of the typical American diet comes from sugar, according to the Food and Drug Administration (FDA)?

As a nation, we are simply eating too much of it.

Here Are More Shocking Stats:

Research shows that our diets have historically shifted, from consuming roughly 10 pounds of sugar per person per year in the 1800s to about 150 pounds per person, per year today.

That’s a lot of sugar!

To put it into perspective: the average American consumes about three pounds of sugar every week, which weighs the same as half a gallon of milk, a box of wine, or a big can of Crisco shortening.

Not Horrified?

Here is more: Surveys show that the average American diet includes roughly  30 teaspoons of added sugar daily.

This translates to more than 500 calories, or the same as downing two 20-ounce sodas.

So, are you now serious about kicking this nasty habit?

Good.

Here are the six strategies you need.

My Sugar Addiction

For the longest time, sugar was my drug.

As far back as I can remember, I was a comfort eater, and sweet stuff was my biggest weakness.

Biscuits, donuts, chocolate bars, sugary breads, muffins, and even heavy cream.

I could never get enough of it!

I knew sugar was bad for me.

I was also well aware that I was consuming more than the daily recommended 25 grams.

Still, knowing something is bad for you and doing something about it are two completely different things, right?

If you’re reading this, you probably know that cutting sugar is easier said than done—and for many reasons.

For starters, sugar is everywhere.

The average diet is filled with so much of the stuff.

Not only that, some refined sugar is added to virtually every processed food.

And don’t get me started on how delicious foods with added sugar are.

I thought I could get away with my sugar addiction since I was leading a very active lifestyle—running, weight lifting, yoga, you name it.

I know now that’s no excuse.

Being a runner does not give us carte blanche to eat whatever we want.

The fact is, you cannot outrun a crappy diet, no matter how fast you are.

Roughly 18 months ago, I reached a turning point in my life.

After assessing my family’s medical history (metabolic syndrome, diabetes, heart disease) and learning more about the harmful effects of sugar, I finally pulled myself up by my bootstraps and decided to clean up my diet.

It took 11 months of trying different things (and failing most of the time miserably,) but I finally became what most people would consider sugar-free.

I’m proud of my achievement.

I still have a cheat day now and then, but as long as I’m doing it by choice, I have things under control—and with that feeling comes great power.

The takeaway?

If you take anything from my story, realize that this process does not happen overnight.

It takes a lot of patience and strength to make it happen, but long term, it’s worth the trouble.

How To Reduce Sugar Intake

What follows are some of the steps (not necessarily in chronological order) that I took to get rid of sugar without going bonkers or feeling deprived.

Eating the way I’m describing today will help you kick sugar to the curb but also help you feel lighter, more energized, and much healthier.

That’s a bunch of good things if you ask me.

1. Admit You’re an Addict

The first step toward complete detox is to acknowledge your addiction.

Wait, what?

What are you talking about, David?

I hate to break it to you, but here’s the scary truth about the sweet stuff.

Suppose you’re eating a lot of it. In that case, sugar not only takes a toll on your waistline and overall health, but recent research has shown that it can also trigger addiction-like symptoms and that sugar intake stimulates the same pleasure centers of the brain as heroin or cocaine.

More specifically, sugar activates the nucleus accumbens, the region of the brain that produces dopamine.

Dopamine is the neurotransmitter directly associated with pleasure.

One study from Connecticut College assessed how the much-loved Oreo cookie affected rats’ brains and behavior.

The scientists found that Oreos could be as addictive as cocaine.

Now I’m not telling you that you should never eat an Oreo.

That would just be cruel.

But you need to understand that just like quitting hard drugs, kicking the sugar habit can result in intense cravings and withdrawal, calling for an actual detox process to wean off.

To determine the seriousness of your addiction, take the Yale Food Addiction Scale test.

The test consists of 25 questions designed to help you determine whether you have a sugar dependency.

It also measures high-fat food dependency.

2. Cut Back On Bread

Although it’s the bread and butter of the Western world diet (pun intended), there are many reasons why bread has to go.

Bread—even whole wheat varieties—is loaded with carbohydrates and refined sugar.

It’s also mostly low in nutrients and fiber.

This is especially true for white bread, which can have dire consequences for your weight and overall health.

Don’t take my word for it.

Science also agrees.

According to a study from the University of Navarra in Spain, eating more than three or four slices of white bread daily was linked to a 40 percent higher risk of becoming obese.

For more on why you should ditch white bread, check the following studies:

• Study I
• Study II
• Study III

I know it’s hard to give up on bread completely.

Bread is universal.

It smells and tastes delicious. Who can resist it?

That being said, with just a little bit of motivation and discipline, kicking bread out of your daily menu is not an impossible feat.

I’d recommend you start by saying no to sandwiches, avoiding the bread basket at restaurants, or limiting your bread intake to just one slice per meal.

If you can’t live without bread, try one of these awesome low-carb bread recipes that are convenient and easy to make.

You can also swap out white bread with healthier whole grains options, such as barley, quinoa, brown rice, or whole-wheat bread.

3. Go For Low-Carb Snacks

When cutting down on sugar, it’s good to have a few healthy snacks in case you get hungry between meals.

This is especially true during the first few weeks of your new regime.

Here’s the kicker.

Most snacks are full of sugar and unhealthy additives.

Chips, crackers, and pretzels are nothing but sugar bombs with little to no nutritional value.

This is why snacking how we’re used to can do more harm than good.

Here’s what I recommend: swap junk snacks for healthy ones.

The right snacks are high in healthy fats, lean protein, and fiber but low in sugar, grains, and carbs.

They leave you feeling full, which helps you consume less of your upcoming meal and throughout the day.

Here are a few of my favorites

• Cheese
• Almonds
• Walnuts
• Peanuts
• Hazelnuts
• Avocados
• Berries
• Non-starchy veggies
• Kiwi

4. No Sugary Drinks

If you want to eat less sugar, boycotting sugar-sweetened drinks is one of the first things you should do.

It was my first step, and it greatly impacted the rest of my diet.

Sugary drinks are bad for you for a slew of reasons.

They pack lots of added sugar, which (I hate to sound like a broken record, but here I go again) increases your risk for type 2 diabetes, metabolic syndrome, and weight gain when consumed in excess.

Not convinced?

Check out this research.

A study published in the American Journal of Public Health found a strong link between soda consumption and an increased risk for diabetes, heart disease, obesity, and other health ailments.

Here are more studies:

• Study 1
• Study 2
• Study 3

Just like sugar in general, we’re guzzling too much of it.

According to the National Institute of Health, soda is the third largest source of calorie intake in the typical American diet.

And the Center For Science in the Public Interest has revealed that sweet beverages make up almost half of the added sugar in the average American’s diet.

You can’t get away with limiting yourself to a can a day.

A 12-ounce can (355ml) can pack 30 and 50 grams of sugar, more than a day’s worth.

Want even more perspective?

One can of soda is the equivalent of:

• One cup of ice cream
• Four Tim Tams
• Three English muffins
• Four large peaches

This is why you need to remove carbonated drinks from your life.

Instead, keep your taste buds happy with water with fresh fruit, black coffee, or unsweetened tea.

5. Stop Drinking Fruit Juice

One of the biggest diet myths is that fruit juices are healthy.

That couldn’t be farther from the truth.

Although they contain some nutrients and minerals, fruit juices are glorified junk food.

I’d go as far as to say they have no redeeming qualities.

You’re simply extracting the sugar and the water from the fruit and tossing away the healthy fiber.

The truth is that fruit juices aren’t much different from regular Coke.

One cup of apple juice contains roughly 29 grams of sugar, and a cup of grape juice has 35 grams.

That’s not far from what you’ll find in a 12-ounce Coke, which racks up 39 grams of sugar.

You might as well be guzzling Coca-Cola!

Go for water instead.

It’s calorie-free and good for you!

You can also add flavor to your water by tossing in a slice of lemon or orange.

Or better yet, enjoy a piece of the whole fruit that still has its nutrient and fiber intact.

6. Use Sweeteners Instead of Sugar

Get this: One tablespoon of white sugar packs in 12 grams of carbs in the form of sucrose, which is 50 percent glucose and 50 percent fructose.

That’s a lot of sugar.

Here’s the good news.

A few sugar-free sweeteners on the market may even boast a few health benefits.

Some of these options are calories-free, while others that are not likely to boost your sugar intake contain only a few calories.

Some of the highly recommended brands include:

• Stevia. This is a very popular low-calorie sweetener. Extracted from the Stevia Rebaudiana plant leaves, Stevia has almost no calories. It has also been found to help regulate blood sugar and blood pressure in people with diabetes.
• Xylitol. This one is a sugar alcohol derived from birch bark that also occurs naturally in many fruits and vegetables. Xylitol has 2.4 calories per gram, roughly two-thirds of the caloric value of table sugar, but packs in 100 percent of the sweetness.
• Erythritol. Another sugar alcohol found in some fruits, erythritol, has 0.24 calories per gram, or roughly 6 percent of the caloric value of table sugar, with 70 percent of the sweetness.

Note – These sugar alternatives are not for everyone, but if you’re willing to give them a chance—as I did—they will help your sugar-free journey.

7. Focus on Non-Starchy Vegetables

I love vegetables—and for all the right reasons.

Vegetables are an ideal source of nutrients and fiber.

They’re also rich in phytochemicals (plant compounds), many of which stimulate the immune system, slow the growth rate of cancer cells, reduce inflammation, etc.

That said, when I got serious about getting rid of sugar—especially after I started the keto diet—I realized that some veggies contain more sugar than others.

Avoid starchy ones like carrots, peas, beets, sweet potatoes, corn, and lima beans when choosing veggies.

These have drastically higher sugar content, which means that eating them can quickly take you to your maximum daily sugar intake—and you don’t want that.

Instead, opt for low-carb, non-starchy vegetables.  The following are among the best:

• Broccoli
• Cucumber
• Leeks
• Artichoke
• Asparagus
• Brussel sprouts
• Kohlrabi
• Mushroom
• Okra
• Baby corn
• Cauliflower
• Onions
• Chayote
• Celery
• Jicama
• Bamboo shoots
• Cabbage
• Daikon
• Radishes
• Salad greens
• Swiss chard
• Turnips
• Peppers
• Sprouts
• Squash
• Eggplant

You have plenty of options.

Who says eating low carb is a hassle?

8. Eat Low Carb Dairy

As someone who’s been on the keto diet for quite a while, I’m very familiar with the benefits of low-carb dairy on fitness and health.

Dairy products are filling and can be very healthy.

Good sources help reduce appetite, promote satiety, reduce heart disease risks, and more.

Most dairy products are also rich in magnesium, calcium, and other vital minerals.

Dairy is also a good source of conjugated linoleic acid (CLA), a naturally occurring fatty acid that several studies have shown to promote health.

But not all dairy is created equal.

Some products, such as frozen yogurt, fruit-flavored yogurt, and puddings, are bad options on a low-carb diet.

They’re typically laden with carbs, sugar, and several other additives.

But that’s no reason to throw the baby out with the bathwater.

You have to choose dairy foods that have less sugar added in.

Make sure you’re eating full-fat foods.

Low-fat products such as yogurt, shakes, and smoothies contain more sugar than their full-fat counterparts.

9. Plan your Meals

The best way to build healthier eating habits is to plan meals, especially when trying to lose 10 pounds.

Knowing what to eat, when, and how much to eat in advance frees up a lot of mental energy and makes it more likely that you stay on the right path.

Failing to plan is, after all, planning to fail.

Having a plan is especially helpful during hectic days—when you’re more likely to grab convenient or take-out foods, which tend to be high in calories, sugars, and fat.

Each week, preferably on a Sunday, sit down and plan what you’ll have for breakfast, lunch, and dinner for the rest of the week, then use that list to guide your shopping trips and food decisions.

10.  Get Enough Sleep

For many, hunger pangs strike the hardest after a terrible night’s sleep.

Have a few bad nights in a row, and things worsen.

A good night’s sleep can help eliminate cravings for sugary foods; this isn’t just my subjective observation.

Science has found an undeniable link between sleep deprivation and unhealthy food cravings.

British researchers found when subjects increased their nightly sleep, they experienced fewer cravings.

Remarkably, they reduced their intake by up to 10 grams the day after a good night’s sleep.

So, why does sleep deprivation lead to sugar cravings?

The prevailing theory says: lack of sleep affects your hormones.

It decreases the hormones that suppress your appetite while increasing the hormones that make you hungry.

In short, the fewer hours you spend under the sheets asleep, the hungrier you’ll feel.

Try to get at least seven to nine hours of uninterrupted sleep every night by incorporating the following changes into your lifestyle:

• Sleep in a completely dark room to increase the production of the melatonin hormone— it’s key for a more restful night.
• Avoid screens in the hours before going to bed and late at night. I know — it’s such a hard thing to do, but it’s worth it.
• Go to bed at roughly the same time every day, even on weekends.
• Cultivate a meditation practice before sleep to help wind you down before you doze off.

11. Practice Out of Sight Out of Mind

Here’s something you can’t argue with: if your pantry and fridge are full of sweet indulgences, you will probably indulge.

It’s as simple as that.

I don’t know about you, but I’m more likely to go looking for a treat if I know I have a chocolate bar or a bag of cookies nearby.

Go through your cupboards, fridge, and freezer and eliminate as much temptation as possible.

Lose all the chocolate cookies, the soda, the organic chocolate, the Pop-Tarts, Halloween candy, and other sugar-rich items.

Leave nothing to chance.

Be ruthless.

In brief, declare your living premises a junk-food-free area.

This is how you set your environment up for success.

Even if you can’t control every environment, at least you can control certain ones—starting with your kitchen.

12. Eat Your Protein

The major dietary change that helped me the most while cracking down on sugar (as well as with the cravings) was simply adding more protein to my diet.

Doing so could make me feel satisfied longer and keep temptation at bay.

Protein is good for you for many reasons.

It triggers the release of the fullness hormone PYY, which helps you reduce hunger and keep you sated longer.

Protein also hinders the release of the hunger hormone ghrelin and boosts your metabolic rate.

I could go on and on about the importance of protein, but you can check my full post here.

I encourage you to add more protein to your meals and snacks, especially breakfast.

With a protein-rich breakfast—think omelet or bacon—you’ll be less likely to reach for your favorite junk food between your main meals.

Here are some of the best high-quality protein sources:

• Meat
• Poultry
• Fish
• Cheese
• Eggs
• Greek yogurt
• Nuts

13. Read The Labels

Once I got serious about cutting down on sugar, I did a lot of research.

I taught myself how to properly read and interpret ingredient labels and learned about the technical jargon that just means sugar.

It was an eye-opening experience.

I did my best to crack down on products with too much sugar (think juice, soda, candy, sauce, crackers, desserts, and condiments).

The whole process didn’t happen overnight, but it was surely worth the headache, and it will be for you too.

Here’s my promise.

Once you learn this simple skill, you’ll quickly realize how much sugar is in everything.

Here’s what you need to know: sugar goes by many names.

Here are just a few:

• Molasses
• Fructose corn syrup
• Dried cane syrup
• Brown rice syrup
• Maple syrup
• Agave
• Organic cane sugar
• Fruit juice concentrate
• Sucrose
• Glucose
• Maltose
• Fructose
• Lactose
• And other words ending in “ose”

If more than a few forms of sugar appear on an ingredient list, ditch that food on the spot—it’s far less healthy than you want it to be.

14. Drink water

Water has a lot to offer.

It flushes toxins out of your system, hydrates your skin, gives you more energy, and ensures proper functioning at the cellular level.

On top of all that, here’s the kicker for kicking the sweetness habit: staying hydrated also curbs sugar cravings.

Thirst is frequently confused with hunger.

Sometimes all it takes is drinking a glass of water to squash cravings.

For some people (including yours truly), drinking water eliminates 80 percent of cravings.

That’s a good thing if you ask me.

Before you hit the vending machine or reach for that box of doughnuts, drink a glass or two of water, then wait a few moments.

You may find that your body was calling for water—not food  — and the pesky pangs go away.

To ensure your body is well hydrated throughout the day, drink first thing in the morning, carry a water bottle with you, and drink plenty before and after exercise.

Further, keep tabs on your pee color.

If it’s dark, it means that you need more fluids.

Remember, once you feel thirsty, you’re already dehydrated.

Then it’s too late, isn’t it?

15. Go Keto

I’ve always shied away from extreme diets or eating regimens.

Nonetheless, the simplicity and the effectiveness of the ketogenic diet appealed to me, so roughly nine months ago, I decided to try it.

I avoided carbs and started consuming all sorts of healthy fats—cheese, avocados, nuts, salmon, you name it.

After surviving the hellish keto flu within two months, I lost 10 pounds of pure fat, increased my energy level, and changed my whole approach to eating.

What’s not to like?

What’s keto eating all about?

The ketogenic diet is a carb-limiting, moderate-protein, high-fat eating style.

This type of eating forces your body into ketosis by shunning carbs and getting 70 to 80 percent of your daily calories from healthy fats.

This is a metabolic state in which the body switches to burning fat cells as its main energy source instead of glycogen.

For the full guide on the keto diet, check my post here.

If making small changes to your diet doesn’t help you crack down on sugar, I recommend trying the keto diet for a couple of weeks.

Yes, it will be entirely new, but give it a try and see for yourself.

How To Reduce Sugar Intake – The Conclusion

There you have it! If you’re looking for ways to cut out sugar from your diet then today’s post should 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.

David D.

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.

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 – http://www.mavsports.com/breck-crest/

Mid Mountain Marathon

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

The single-track racecourse begins at about 8,000 ft of elevation 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 – http://mountaintrails.org/event-race-mtf/mid-mountain-marathon/

Barr Trail Mountain Race (BTMR)

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

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

Fees: $55 to $80

Official Website – https://barrtrailmountainrace.com/

Loon Mountain Race, Lincoln, N.H.

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

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

The last mile of the race is 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 – loonmountainrace.com

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.

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.

Enjoy

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.

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 CoolRunning.com, 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.

Looking to find the perfect running partner? Then you’ve come to the right place.

Here’s the truth.

Finding the right running partner is easier said than done. The thing is, runners are not created equal. Some are fast. Others are slower. We also have different lifestyles, work schedules, and preferences—I can go on and on, but you get the picture.

So how do you actually run with another person despite all the obstacles? That’s where today’s post comes in handy.

Keep on reading to learn more about the benefits of running partners as well as how to choose the right one(s) for you.

The Benefits Of a Running Buddy

If you want to go fast, go alone, but if you want to go far, go together. I’ve found this old African adage to be true in virtually all aspects of life. Running is no exception.

To explore your running potential, peer up with other runners.  A running buddy is more than just a friend. They’re one of the most valuable tools to have in your training arsenal.

If you’re still on the fence about sharing the road with others, here are a few reasons to consider.

Social Outlet

Every adult knows how hard it can be to find time to spend with friends. Not every interaction with your friends has to be at a bar or your home, though. Instead, you can get together and run to engage in social interactions with your friends so that you don’t lose track of one another in the constant blur of adulthood!

Accountability

Holding yourself accountable is hard but having someone to do it for and with you makes it easier. It shouldn’t depend on your lifestyle or age. Pretty sure that when you are 20, you will have more opportunities to make new friends at the university or while traveling.

Achieving Goals

You can only achieve your goals if you hold yourself accountable and get the best workouts. A partner will push you to keep pushing forward when you want to sit down and quit. Share your goals with your partner; it will be easier to hit that special mark, like running 5 miles in a day!

Consistency

Running gets easier every day, but it only gets easier if you do it every day (or a healthy number of times in a week). The bottom line is that you need consistency. Some days you will be the weak link, and other days, your partner will be. What matters is that your partner will drag you out of the house and keep you honest.

Diversion

Nothing makes a run go quicker than having a conversation while you go. A good partner will cause a nice diversion, so you barely feel the strain you’re putting your body through as you pound the pavement.

Get Faster

According to a Kansas State University research, subjects push harder when exercising with a partner they perceive—rightly or wrongly, regardless— to be a little fitter than they’re.

Pairing up with a faster runner will force you to get out of your comfort zone, which in turn, helps make you a faster runner.

Get Safer

There is safety in numbers. If running safety is an issue, you need a workout buddy. Chances are you can defend yourself against an assault or a wild animal when you got someone with you.  A training buddy can also help if you fall or get injured, God forbid.

Improve Bonding

Asking your family members, such as your spouse or siblings, to join you for a run will bring you closer and provide the chance to bond well.

Make Runs More Fun

Here’s something no one will argue with: the right training buddy can make your runs more fun.

The more fun your runs are, the more likely you will stay better committed to your training over the long term.

This ought to be the main reason to run with another human being.

Pounding the pavement can be lonely, so having that social contact—being able to laugh, support and push—will make your training more enjoyable and efficient.

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 start asking your friends and gym buddies to join you for a run, know yourself and your running profile first.

To do that, answer the following questions as honestly as possible.

• What’s your typical pace?
• What’s your 5K pace? 10 K pace? Etc
• Where do you prefer to run?
• Are you competitive?
• Do you usually run short or long distances?
• Are you a well-rounded runner?
• Do you like to talk while you run?
• Do you need to listen to music even with another runner? (I do)
• Do you revel in running in extreme weather conditions, such as rain, snow, or extreme heat?
• Do you prefer running on pavement or trails?
• What’s your take on unsolicited advice?

Knowing the answers to these questions will help set you on the right path.

Compatibility

Just as it’s vital to know your running profile and have a few training buddies, it’s also crucial for your running partner to be at a comparable level to you.  An effective running buddy is a runner and someone who trains at the same intensity as you.

It’s rarely a good idea to run with someone who is light years ahead or behind you. The risk is that you’ll end up either pushing yourself too much or too little. You want neither. If you run fast and your partner dawdles, someone will have to switch gears.

For instance, someone will have to change speeds if you’re just a few weeks in a running program while your potential running partner is preparing for their first marathon. That’s not ideal.

Before you make any long-term commitments or plans, make sure to discuss each other’s fitness levels and what both of you hope to achieve.

Look for a training partner whose running ability and fitness level are in the same stratosphere as yours. Be ready to ask—and answer—directions questions about running abilities, training plans, and short- and long-term goals.

The previous list of questions can help you determine the suitability of a given candidate.

And don’t overcommit from the get-go. Do at least a couple of easy trial runs before you schedule more workouts together. You’ll discover pretty soon if the other person is reliable and positive (assuming that you’re already such a person), or if they’re not the case.

Additional resource – Common running injuries

Pick The Right Pace

Since runners are not created equal, you should choose an easy pace for both. Especially the beginner.

For example, if you have run for many years but your spouse is a complete beginner, your recovery easy 3 miles might be their weekly hard session.

So before you head out of the door, decide your running distance, duration, pace, and route in advance. Leave nothing for surprises.

As a rule, the faster runner doesn’t get to choose the pace when you run together. Instead, the slower run is in charge.

Do Not Compete

This is a mistake I made many times, especially when I partner up with someone who loves pushing the pace.

Do not confuse your running buddy for a competitor. If you turn the buddy system into ‘who is the fastest’ competition, you’re setting yourself up for failure. And you don’t want that.

When you try to outpace your partner, you lose sight of training goals and vision and deviate from what’s ideal for you. Furthermore, doing so will sabotage your performance training experience.

Don’t let your ego dictate the pace. It’s not the goal here. Pushing a little bit each other is okay, but outright competition with a clear winner or loser is no good.

Instead, use the time together to help each other through plateaus and work on achieving gradual goals. The only person you should be competing with is yourself.

Remember to listen to your body and stay within your fitness limitations—running too hard too much is counterproductive and can result in injury or accidents.

Be Patient

Like in a relationship, patience is key for success, especially when running with someone else.

If your partner struggles with that last lap or mile, don’t tease them about how slow or out of shape they are. Nobody likes a snarky partner.

Pay attention to your partner’s fitness level, comfort, injuries, or other issues. Respect them where they are and meet them. Remember that you used to be a beginner yourself.

Again, this is especially the case if you’re the faster runner. You’ll need to be patient as you work on finding the sweet spot when it comes to a pace that works well for you as a couple.

Have Multiple Running Partners

Committing to an exclusive running buddy is fantastic until they get injured, go away on vacation, or simply get too busy at work, and you’re suddenly on your own again.

That’s why having a few running mates—even joining up a group—is a good idea.

In the world of running, you’re allowed to cheat on each other — no need to be loyal to solely one running partner. It’s an open relationship.

What’s more?

It can also get boring to always run with the same person, which might hurt your motivation to run.

Variety is the spice of life, after all.

For all these reasons (and so more), have more than one partner for all your running needs as long as they share your visions and are driven as you are to stick to consistent training.

Don’t Be A Preacher

Running with a partner can be a great way to log in miles while spending quality time together, but it’s only possible if both parties want to run together.

If your spouse or girlfriend isn’t a runner (and not interested in the sport, which is okay), don’t try to force him/her into running.

Different people have different strokes. Be willing to accept that.

Finding a Running Buddy

Now that you know the principles of the buddy system, let’s look at some of the best ways to find a running buddy.

Here are my best recommendations :

• Start with your circle. Ask your family, friends, co-workers, and gym buddies to join you for a run.
• Hit the local running club.  Visit the Road Runners Club of America and check their lists of clubs. They’re all over the country. It’s the ideal resource for finding one in your backyard. Once you join the club, find runners who match your pace.
• Check your local running specialty store. In most places, local running specialty stores and clubs are the backbone of the local running community. These often organize group runs, post ads from runners looking for running partners, or do both.
• Sniff around at your gym. Some fitness facilities have running clubs or running partner sign-ups. Take advantage of them. You can also ask the front desk to post a note or add to a bulletin board seeking a partner.
• Try Joggingbuddy.com. This is an awesome free resource that can help you match up with other runners, no matter where you are in the world.
• Cold Approach. Simply start a conversation with a runner you often see at the park.

Is Running Together A Date

But what if someone you’re interested in has invited you to run?

When it’s the case, consider the following before running together:

• Bring body wipes and a change of clothing, especially if you plan to have a drink or food post-run.
• Pick a date that suits both of you
• Decide on pace and whether music is allowed.
• Don’t worry about sweating—it is expected.
• Decide where to go next so you won’t fumble around sweaty and tired.

How To Find 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

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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

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!

Ingredient

• 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

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!

Ingredients

• 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!

Ingredients

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

Dressing

• 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.

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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

Dressing

• 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!

Ingredients

• 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.

Why?

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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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!

Ingredients

• 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.

Ingredients

• 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!

Ingredients

• 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.

Ingredients

• 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.

Ingredients

• 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.

Ingredients

• 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.

Ingredients

• 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.

Ingredients

• 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.

Ingredients

• 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!

Ingredients

• 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.

Monday

• 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.

Tuesday

• 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.

Wednesday

• 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

Thursday

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

Friday

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

Saturday

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

Sunday

• 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.

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.

Enjoy!

Sodium

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

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

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

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

• Recipe 1
• Recipe 2
• Recipe 3
• Recipe 4

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.

Would you like to start running in the morning? Then you have come to the right place.

They say that the early bird gets the worm, and the world belongs to those who get up early.

But all in all, running first thing in the morning is an amazing way to start the day (more on the benefits of morning runs later on). Even not everyone is a morning person, choice or no choice.

That’s why, in today’s post, I’m sharing the full guide on how to become a morning runner without much hassle.

Stick to the end, and not only will you have the tools you need to become a morning runner, but you will also be able to take control of your schedule and build healthy habits.

Ready?

Let’s lace up and dig in.

The Benefits of Morning Runs

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

• Boost productivity. You’ll be more productive for the rest of the day since running first thing in the morning helps you feel energized and uplifted for the rest of the day.
• Be more consistent. You’ll achieve better consistency because, in the early morning, the rest of the world is still asleep, so you have no family, work, or other obligations to interfere with your workout plan.
• Fully charged willpower. Willpower (whatever that means for you) is a finite source of energy. Fortunately, proper sleep recharges it, making the morning the perfect time to tap into this excellent energy source.
• Better for weight loss. According to some experts, running before breakfast boosts metabolism for several hours afterward, helping you burn more calories than if you work out later in the evening. This is referred to as excess post-exercise oxygen consumption (EPOC).
• Less traffic. Depending on where you live, most roads tend to be less congested during the first few hours of the day, so if you love breathing fresh air while steering clear of pollution and cars, morning runs are the way to go
• Race better. Morning runs will help you be better prepared to race since most races occur in the morning.
• Enhance your mood. Running (and other forms of exercise) stimulate the release of endorphins in the brain, which can enhance your mood and help you start your day on a positive note, keeping stress at bay for the remainder of the day.
• Mental power. Running first thing in the morning means that you will get to make the most out of this increase of brainpower during the most productive times of the day—the morning—instead of putting it to no good use while you are chilling out watching TV in the evening or sleeping later at night.
• 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.
• Improved Sleep Quality. Another reason to start a day with a run is that it may lead to a better night’s sleep. But, again, don’t take my word for it. Research reported that people that exercised at 7 am had spent more time in deep sleep at night than those that exercised at 7 pm.
• Free Up Your Evenings. Once you log in your miles first thing, your evenings will be wide open to do whatever you want. You can go out, have a date, read a book, or watch Netflix. Of course, you might still have a lot of things to cross off your to-do list, but that’s okay. Your run is done.

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:

• Make a ritual. Or so-called sleep hygiene. Create a nightly sleep ritual that helps you unwind. For example, do something relaxing, bath, yoga, meditation, or reading.

• Go to Bed Early. The first step is going to bed as early as possible. Sleep only for less than six hours, and you won’t have enough energy to run—nor do anything else in your life. My goal bedtime is 11.00 pm. That way, I ensure I have at least hours of quality uninterrupted sleep once my alarm clock goes off at around 6.30 am. Some people believe they can survive much less, but I doubt it. The science on this is quite clear.

• Get your significant other on board. If you’re living with another person, a spouse, or a partner, you need to get them on board; otherwise, there will be consequences.
• Eat light at night. Eat at least two to three hours before going to bed. Avoid bloat-inducing, spicy foods and stimulants like caffeine and heavy drinking. Going to bed right after dinner can make you feel bloated, which may ruin the quality of your slumber.

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.

In the one to two hours before bed, dim your room lights, stop checking your Facebook and Instagram, turn off the TV, and avoid all forms of texting—this is exactly what you need to set up an environment that lulls you into sleep mode.

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

I know it’s hard to get up early, but rifling through the dark half-asleep trying to find your running gear wastes precious. This, in turn, may make you more likely to skip your workout.

So prepare everything. Charge your phone, update your music playlist, prepare your water bottle and a pre-run snack, get your clothes and shoes out, and lay them on the floor.

What’s more?

Plan your running routine—mainly, how far, how long, and your running route. Use sites like WalkJogRun or MapMyRun to look up and find safe and popular routes for your morning runs. Some of you might want to try a new route, but popular routes are safer. Success favors the prepared mind.

Bonus tip for the hectic runner: sleep in your running clothes. Of course, the fresh ones, not the smelly ones, don’t include your running shoes. I know this sounds silly but just give it a try and see for yourself.

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.

Here are a few things you can do to set up your environment right.

• Put the alarm away. Put your phone or alarm clock away from your bed, so when it goes off, you’ll have to sit up, swing your legs off the bed (or jump out of the bed if you have to), touch the floor with your legs, spread your arms wide, then walk to reach your alarm. This may help you resist the snooze button, according to research. If you can still reach your alarm clock while in bed, the chances of hitting the snooze button are 98.9887 percent higher (don’t quote me on this stat).
• Set two alarm clocks.  For good measure, set at least two obnoxious sounding alarms on your phone, so when the first one goes off, you want to get up, and when the second is when you should get up. Make sure you put the most annoying ringtone.
• Bring in the light. According to science, exposure to natural light helps shift your body clock, so you’re more alert in the morning. Waking up before the sun is out?  Consider using a wake-up lightbox, which is a device that will brighten your room once the alarm goes off. Or just turn on all the lights in the 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

So should you eat something before your morning run?

I have no qualms about training on an empty stomach, especially after I got into the keto diet and intermittent fasting. But I understand that not every runner is the same. So if you’re a breakfast person, stick with lighter options.

As a matter of fact, for some people, training in a fasted state may not be safe. It might even hinder their running goals.

To err on caution, eat something before heading out the door. A small morning snack or simple sugar may ensure that you have enough energy in the tank—especially if you are planning to run for more than an hour.

Good options include:

• A banana,
• Whole-grain cereal,
• Whole wheat toast,
• Dried fruits,
• Yogurt
• An energy bar,
• Granola bar without added sugars,
• A hard-boiled egg.

Here’s the full guide to runners diet.

Run In The Morning With a Partner

Feeling reluctant about your morning run? Schedule it with a training buddy. You are, after all, the company you keep. And keeping runners as the company is an excellent decision to make.

The rewards (as well as the punishment) that come with group running might be enough to hold you accountable for your action—especially when you’d rather hit the snooze and skip the run.

Pairing up not only helps you keep yourself accountable and consistent but there’s also safety in numbers. So if it’s an issue, especially when running in a not-so-safe, bring someone.

Your training buddy can be a family member, a friend, or someone from the gym or local club—just make the commitment and hold each other accountable. The rest is just details.

Be Gradual

As I repeat time and time, the key to success is to focus on incremental changes.

Trying overnight makeovers is a recipe for disaster. But try to do so, and you’ll end up worse off in one week or two. Or else, back to your old lazy routine.

Instead, adopt the gradual approach.

For example, if you’re used to going to bed at 1 am, try turning in 15 to 20 minutes earlier and waking 15 to 20 earlier for the first week. Keep doing this until you your new time goal is reached.

And you shouldn’t be aiming to run in the morning from the get-go. Instead, try to build the habit of waking up earlier than you are used to, then maybe do a short indoor workout to build the habit of early morning exercise.

Remember that building healthy habits requires time, patience, and a lot of trial and error.

Additional resource – How to run With a Partner

How Long Should a Morning Run Be?

This is a tricky question as it depends on you and your fitness level. For example, 20 to 30 minutes might be enough if you’re a beginner runner. But let’s say you’re training for a marathon, then you’ll complete runs within one to two hours (or even longer).

But all in all, if you’re short on time and want to make the most of your morning run, I recommend doing an interval workout.

These usually take no longer than 30 minutes to complete and will push you out of your comfort zone.

Have a Training Plan

Follow a well-structured running plan. You should know, in advance, how fast and how far you’ll go, as well as how long it should take.

It’s much harder to blow off a morning run when you’re following specific training—especially when training for a particular race.

What’s more?

Planning your runs helps end the barrage of excuses that will try to interfere with your success.

I recommend you come up with a plan for the entire week or even a monthly plan if you’re that ambitious. The clearer the plan, the better, both for the short and long term.

Be Persistent

One thing to understand before you finish reading this article and, hopefully, decide to swallow “the morning running pill” is that it takes time to build this habit—especially if you’re not a morning person.

Becoming a morning person is no easy task. It requires time, effort, and discipline. Waking up earlier than usual will feel extremely difficult at first, but it gets easier once it’s a habit.

Habits take time to form, and science suggests that it can take up to 4 weeks, sometimes even more, to develop a new habit.

If four weeks weren’t enough, stick with it for at least two to three months.

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.