Cross training workouts and exercises for runners. This is what you need to do off-road to improve your running performance and protect yourself against injry
With the rise of remote working, it is getting increasingly harder to stay fit and healthy. Sitting in one place all day long without moving can have an immensely negative impact on your body. That is why it is important to get a certain level of physical activity and exercise to make sure your muscles and joints maintain their range of motion. The problem now is that many people are confused about how to go about it the right way. With all the different kinds of workout regimens available online, the dilemma is inevitable.
Is it beneficial to use HIIT for fat loss or maintain a calorie-deficit diet? What kind of workouts are good for someone with long work hours? Questions like these can make you wonder about the correct way to shed those extra pounds. However, in most cases, it is not about the intensity of the workout but the frequency that will show the best results.
This article will shed some light on your burning questions about the right workout frequency and help you choose the proper routine to fix your stressed-out body. However, you must not forget that fitness means different things to different people. Learn how often you should engage in different types of workouts for various fitness goals.
Working Out For General Fitness
Everyone wants a fit body, but you don’t necessarily need to do intense workouts every day to achieve it. Instead, you can make your body more flexible and energetic with general workout sessions. General fitness is achievable by performing basic exercises that require only your body weight, such as push-ups, crunches, skipping rope, lunges, and planks. Doing a mix of these basic exercises for 30-40 minutes a day, 4-5 days a week, will help you build optimal strength and maintain a good body.
Working Out For Weight Loss (Cardio)
A sedentary lifestyle with no bodily movement can cause weight gain. But you can quickly shed those love handles and body fat by doing regular cardio exercises such as jogging, walking, cycling, jump ropes, burpees, and HIIT. Engage in cardio for an hour a day, thrice a week. However, you should also focus on maintaining a proper diet for good results. Therefore, follow a calorie-deficit diet plan and exercise regularly to not only lose weight but also maintain the weight loss. And don’t forget to drink plenty of water because these exercises will make you lose a lot of water and increase your chances of dehydration.
Working Out For Muscle Building
Getting a ripped body is a fitness goal for many gym-freaks. Burning the fat from your body to build your muscles requires consistency more than anything. So if you are someone who wants to hit those heavy weights and improve your strength for explosive energy, you should go to the gym 3-6 times a week and exercise for about 45 minutes each day. Along with consistency, you will also need to show discipline while following a high-protein diet. Additionally, you should not ignore the importance of proper sleep. Getting 8 hours of sleep every night will help your muscles recover and grow sufficiently to increase your strength. On your rest days, practice yoga to maintain good posture and flexibility.
Why Should You Avoid Over-Exercising?
Working out for half an hour daily can benefit your health in various ways. You will be able to maintain an ideal BMI, lower your chances of developing a chronic illness, and live a healthy life. However, working out excessively to lose tons of weight quickly or rush through your fitness goals can have the opposite effect. Here are a few side effects of over-exercising you must watch out for:
Poor Sleep Cycle: Moderate exercise helps your body unwind and encourages sound sleep. However, exercising excessively can amp up your energy and make it difficult to fall asleep, leading you to toss and turn in bed at night. As a result, your muscles will be tense, and you will feel sluggish the next day.
Feeling Tired after running: Overtraining can result in decreased performance and constant fatigue. Moreover, your body releases stress hormones when you exercise too hard. You may feel exhausted despite having slept for 7-8 hours and eating a nutritious breakfast. You must be aware of your limitations and allow your body some time to recover.
Risk Of Injuries: Do not push yourself to the limit if you engage in intense workouts frequently. Being too hard on yourself can make injuries more likely to occur. Additionally, exercise-related problems, including back discomfort, joint pain, and muscle pain, may keep you off your game for weeks.
Low Mood: Dopamine, the “feel-good” hormone, is released when you exercise. However, overtraining has the exact opposite effect. It raises the body’s cortisol levels, which can increase the risk of extreme mood swings, chronic stress, and clinical depression.
Maintaining a healthy lifestyle is the key to staying fit. But doing anything in excess, including exercising, can be counterintuitive. Just ensure that you work out according to your body’s capability and follow a healthy diet to achieve a fit body. And figure out which type of exercise is the best for your body according to your fitness goals.
Everyone knows that Vitamin D as a critical nutrient for bone development and health.
But did you know that it may also play a huge role in your overall recovery and athletic performance as a runner?
That’s what we’re going to cover today.
In this article, I’ll explain why vitamin D is important for runners and how to get enough each day.
Sounds great?
Let’s get started.
What is Vitamin D
Vitamin D is a key nutrient getting a lot of attention from those interested in optimal performance and health.
The nutrient belongs to a group of fat-soluble steroid-like compounds, which means that it dissolves in fats and oils and can be kept in the body for a long time.
Vitamin D can be classified into two major forms:
Vitamin D2 (ergocalciferol), also known as pre-vitamin D, is found in some plants, yeasts, and plants.
Vitamin D3 (cholecalciferol), also known as the sunshine vitamin, is the most active in the body and is synthesized in the skin following sunlight exposure.
(Of the two, D2 (cholecalciferol) is abundant in animal foods, like egg yolk and fatty fish.)
The Importance of Vitamin D
The sun is the main source of Vitamin D for most people since the nutrient isn’t commonly available in foods. That’s why this may cause problems in people who don’t get enough sun exposure.
And here’s the kicker.
Research has reported that a drastic number of athletes are Vitamin D deficient, and these low levels have dire effects on muscle endurance, strength, and power.
This is blamed on a lack of sun exposure, which is the primary nutrient source. Anything that inhibits your sun exposure can compromise vitamin D levels.
That’s why athletes who spend most of their time training indoors are especially prone and athletes who train at high altitudes.
What’s more?
Some runners may under-fuel, which can put them at a higher risk for vitamin D deficiency
Why this should be alarming?
Research has also shown that athletes with low Vitamin D levels are more prone to stress fractures and other musculoskeletal injuries. They also tend to experience higher rates of inflammation following high-intensity exercise.
In contrast, research has also reported that healthy levels of Vitamin D can positively impact muscular endurance and strength.
One example is a research review from the journal Physical Activity and Nutrition that reported that having healthy vitamin D levels positively impacts athletic performance in endurance sports—running is no exception—among other benefits.
Not only that, more and more research has found that having an increased level of the vitamin was associated with a lower rate of injuries and overall better performance in athletic performance.
Here’s the good news. Plenty of research has linked Vitamin D deficiencies to bone-stress injuries.
The nutrient is needed for the development of strong, healthy bones. Research shows that low nutrient levels can greatly increase the risk of stress fractures.
Want proof? Here’s one.
Research published in the American College of Foot and Ankle Surgeons followed 53 subjects with stress fractures and reported that 83 percent had vitamin D levels below 40 ng/mL, and around 53 percent had levels under 30 ng/Mr.
In other words, over 80 percent of the patients had sub-par vitamin D. This is more than a coincidence.
Want to veer off the cold and stay healthy all season? High vitamin D might be the answer.
Research has found a strong link between poor vitamin D levels and autoimmunity conditions. However the link between the vitamin and respiratory infection is still debatable.
Again, don’t take my word for it.
Research that looked at 225 endurance athletes over the winter reported that a drastically higher proportion of D-deficient participants experienced an upper respiratory tract infection (URTIs) such as sore throat, colds, coughs, etc. They also came down with worst symptoms than those in the healthy level group.
That’s not the whole story.
Another research reported that supplementing 5000IUs a day with vitamin D3 for a month during the cold season improved immune function and lowered the rate and severity of URTIs in taekwondo athletes.
Research assessed 35 ultra runners, with one group receiving a big boost of 150,000 IUS 24 hours before the race and the other group getting a placebo.
Next, the researchers analyzed inflammation markers in both groups.
The result?
Both groups had higher levels of Vitamin D in their blood. This shouldn’t be a surprise since Vitamin D is released to reduce inflammation and aid in immune function.
But the group of runners who got the placebo experienced much higher markers of inflammation after the race.
Research has reported that optimal vitamin D levels can improve performance and that an increased intake can boost some strength and power measures in athletes.
Research has shown that optimal vitamin D levels can positively impact endurance performance and muscle strength.
Since optimal levels of vitamin D play so many important roles in the body, a lack can definitely affect endurance and strength and boost injury risk.
Again, don’t take my word for it.
Research has reported that athletes in The National Football League (NFL) with low levels of nutrients were at a higher risk of bone fractures.
Another research found that over three-quarters of patients with ligaments and cartilage injuries and half of the patients with muscle and tendon injuries have poor vitamin D levels. This is another proof of the increased injury risk caused by lack of nutrition in this area.
That’s the whole story.
Poor vitamin D levels can also boost your risk of muscle weakness, muscle myopathy, and chronic fatigue. This is especially the case for long-distance runners.
However, some research suggests that 400-600IU per day might not be enough for optimal bone health in athletes. Instead, the research has pointed out that athletes may need to take in roughly 2000 to 5000IU a day from various vitamin D sources to meet their daily needs.
Take the following steps to ensure optimal levels of Vitamin D.
Get More Sun
Diagnosed with vitamin D deficiency? Then your first step is to get more sunshine. The rule of the sun is ensuring healthy vitamin D cannot be overstated.
Research shows that with just a quarter of your body’s skin exposed to sunlight, you can synthesize enough of the nutrient for one day with around six minutes of sunlight exposure in the midday sun.
That’s why, as a runner, if you tend to run early in the morning or at night, consider switching to lunchtime runs. I’d also recommend scheduling your training between 10 am and 4 p.m.
Keep in mind that the more your skin is exposed, the higher the chance of making enough vitamin D, so reveal your legs and arms but avoid getting sunburn or frostbite.
As previously stated, your diet isn’t the most reliable way to get vitamin D, but eating there right foods does help.
Only a limited range of foods contain vitamins. These include:
Eggs
Meat
Oily fish such as trout, salmon, and sardines
Fortified milk
Remember that vegetables, grains, fruits, nuts, and cereals pack very little vitamin d—sorry, vegans.
When To Supplement
If you are at high risk for a deficiency, I’d strongly urge you to take a daily vitamin D supplement.
The truth is that supplementing with vitamin D can boost physical performance strength and reduce injury risk, especially in those who lack the vitamin or are at low levels.
Some health agencies suggest that everyone should be supplemented with vitamin D, especially during the winter, thanks to minimal sunshine exposure from cloudy weather conditions and spending too much time indoors.
According to NOW, the standard recommended level for Vitamin D maintenance is around 2000 IU/day—that’s around two dollars per month, so it’s pretty cheap.
Ideally, opt for a supplement that contains vitamin D3, which is the more readily available form.
The nutrient often comes in oil-based capsules, but if you take it in powder form, make sure to consume fatty foods to boost absorption.
The only time you should think twice before supplementing is if you have any health conditions predisposing you to hypercalcemia (high calcium levels in the blood), sarcoidosis, granulomatous disease, lymphoma, Lyme disease, kidney diseases, or if you’re under certain medications. Your doctor will know better.
Does Supplementing Work?
Research out of the Journal of International Society of Sports Nutrition assessed the impact of vitamin D supp on the skeletal muscles of endurance runners.
This research assessed how the subjects’ bodies reacted to supplementing over a 3-week period. In the end, the researchers reported that three weeks of supplementing with vitamin D positively impacted serum 25OH levels in endurance-trained runners.
What’s more?
Supplementing may also reduce post-exercises biomarkers such as creatine kinase, myoglobin, troponin, and lactic dehydrogenase levels.
Research has found that D3 is the more powerful and efficient form and is better absorbed and utilized than D2
The supplement takes many forms, such as pills, liquid drops, power, etc.
Vitamin D3, or cholecalciferol, consists of the neutral form of the nutrient that your body synthesis from sunlight. It’s often made from the fat of lamb’s wool.
Be careful with supplements, as vitamin D toxicity can cause digestive issues, nausea, decreased appetite, and frequent urination.
Vitamin D toxicity
Too much of a good thing is always problematic. That’s why you should be wary if you frequently supplement with high doses—especially if you’re not under medical supervision.
The main symptoms include:
Muscle weakness and fatigue
Decreased appetite
Frequent vomiting
Dehydration
Calcification of soft tissue (in rare cases)
Vitamin D For Runners – The Conclusion
There you have it. If you’re runner and serious about achieving optimal health, getting enough Vitamin D everyday should be a priority on your list. The rest is just details.
Feel free to leave your comments and questions below.
As a runner, you are constantly working to keep yourself fit and healthy. Running is a passion that requires a conscientious commitment, which is exactly the sort of thing that improves the quality and length of your life. As such, you may be wondering if there is life insurance geared specifically towards runners.
While you are unlikely to find insurance products designed for runners, being a runner can impact your life insurance. You can choose the best option from the types of life insurance available with your specific needs in mind. Your runner’s lifestyle may also impact your premium, if you choose life insurance that requires a medical examination.
Life insurance can be confusing for anyone. Here’s what you need to know about life insurance as a runner.
What type of runner are you?
Before getting into the ins-and-outs of life insurance itself, it is important to reflect on how the type of running you do impacts your body.
If you run a few miles every day and occasionally complete a half-marathon, your health is likely ideal for a life insurance medical. Your heart health is likely benefiting from all the cardio, and since you are not pushing your body to extremes, it is likely in great shape too.
If, however, you regularly run marathons (and practice running long distances between those marathons), you may have experienced some issues impacting your muscles, tissues, bones, etc. That being said, these issues are unlikely to raise your premiums, as they are not injuries that put you at a higher risk of untimely death.
The same cannot necessarily be said for trail runners. Life insurers ask about any dangerous hobbies. Depending on the types of trails you run, your hobby could be considered dangerous. In most cases, you won’t have to worry. Only if you are trail running on mountains where accidents happen or where the elements are particularly risky might this come into play.
What life insurance should you get?
The good news is that as a runner, you will probably benefit from a medical exam by getting lower premiums. There are plans which don’t require medicals, but if you’re confident about your health, there is no need to avoid an exam.
In terms of the type of life insurance itself, there are two main categories: term insurance and whole life insurance.
Term life insurance covers you for a specific period of time – usually around twenty years. Many people get term insurance when they are in the prime of their life. It will take care of their families while children are still in school, but will not benefit them in any way once the term ends. It is the cheaper type of life insurance.
Whole life insurance, on the other hand, covers you for the rest of your life. Rather than paying a premium so as to get a fixed payout in the event of death, your premiums contribute to the eventual payout. Whole life insurance is significantly more expensive, but is perfect for people building real wealth for their families.
Your choice of life insurance will have more to do with your career and ambitions than with your running lifestyle (unless running is your career, of course). Choose whatever makes most sense to you, but try to do so as soon as possible. The younger you are when you start a life insurance policy, the cheaper it will be.
Do you need life insurance?
As a runner, you may be healthier than most of your agemates. Your heart health may be exceptional. Do you really need life insurance if you are healthy?
Unfortunately, no one can control everything that happens to them. Even if you manage to keep your heart healthy, there are other illnesses which you might get. There is also the possibility that you will be in an accident or simply in the wrong place at the wrong time.
Waiting until you are diagnosed with an illness to get life insurance is unwise, as you may not be able to get cover at that point. Getting life insurance when you are young and healthy is the best decision. It will ensure that your family is taken care of, without you having to spend too much money every month.
Do you often experience bruised toenails from running? You’re not alone, and I’m here to help.
Those bruised toenails might seem like a runner’s badge of honor, but they can be painful and disruptive to your training.
But don’t worry, there are steps you can take to prevent those unsightly and uncomfortable bruises.
In this article, we’ll dive into the world of runner’s toenails, explore how to treat bruised toenails from running, and, most importantly, discover ways to keep your toes happy and injury-free.
Let’s get started!
What is A Bruised Toenail From Running?
A bruised toenail from running, also known as a jogger’s toenail, occurs when the nail and the surrounding area become bruised or turn black due to the stress placed on them while running.
Medically termed a subungual hematoma, this condition involves bleeding under the toenail, which causes it to appear black. The black color results from blood leaking from damaged blood vessels.
A bruised toenail can lead to throbbing pain, intense discomfort, and the accumulation of blood beneath the nail. However, despite the pain, it is usually not a serious condition. In runners, the big toe and the second toe are often the most affected by jogger’s toenails because they are typically the longest toes and absorb the most stress during the running stride.
The Complications
While runners’ toes are not usually considered a serious running injury, they can be extremely uncomfortable and potentially interfere with your training. Ignoring runners’ toes can sometimes lead to painful complications, including:
The loss of the toenail.
Development of blood blisters.
Risk of infection (more details on this later).
It’s important to address runners’ toes and take appropriate measures to prevent or manage these complications to ensure your running experience remains as pain-free as possible.
The Causes of Bruised Toenails
The primary cause of runners’ toenails is repetitive stress. With each step you take while running, the tips of your toes repeatedly rub against or hit the front of your running shoe. Even if you have proper running shoes and form, the impact can still lead to your toenails, especially the big one, repeatedly slamming into the front of the shoe during each foot strike.
While this impact may seem minor individually, over the course of thousands of steps during your training, it can lead to the rupture of blood vessels beneath the toenail, resulting in blood leakage. The more stress and impact your toes endure, the greater the damage that accumulates over time.
As I mentioned earlier, bruised toenails are generally not a cause for concern. However, in some cases, the condition may lead to an infection if bacteria or germs enter the toes through a break in the nail or skin. Additionally, if the nail comes off, there will be an open area on the toe where infection could potentially develop.
In cases of infection, antibiotics may be required, but only a healthcare professional can determine the appropriate course of treatment. It’s important to be vigilant for the following signs of infection following a nail injury:
While bruised toenails in runners are often caused by the repetitive stress of running, it’s important to note that there can be other underlying causes. These include:
Fungal Infection: A fungal infection of the nail (onychomycosis) can cause discoloration, thickening, and darkening of the toenail.
Melanonychia Striata: This is a condition where there are dark lines or streaks in the nail caused by increased melanin production. It may be benign, but it’s important to have it evaluated by a healthcare professional to rule out any serious issues.
Cancerous Tumor: In very rare cases, a black toenail could be a sign of a cancerous tumor. This is extremely uncommon, but any suspicious changes in the toenail should be examined by a doctor.
Chronic Ingrown Toenail: An ingrown toenail that becomes chronic can cause discoloration and damage to the nail.
Subungual Exostosis: This is a type of benign tumor that can develop under the toenail, leading to nail discoloration and deformity.
If you’re not experiencing serious pain, you likely don’t need any specific treatment for runners’ toenails.
But, if too much blood accumulates under the toenail to the point of forcing the nail to lift from its bed, then you’re in trouble. This often results in sharp or throbbing pain.
Head to the nearest clinic if you’re experiencing this type of pain. The physician will drain the affected toe for immediate pain relief.
Here are some steps to consider:
Rest and Elevation: If you have a bruised toenail but it’s not causing severe pain, you can simply rest and elevate your foot to reduce swelling.
Draining Pooled Blood: If a significant amount of blood has accumulated under the toenail, causing severe pain and pressure, it may be necessary to have a healthcare professional drain the blood. They will use a heated needle to make a small hole in the nail to release the pressure.
Nail Falling Off: If your nail is already loosening or falling off, it’s essential to keep the area clean. Clean the exposed area with an antibiotic cream and cover it with a bandage. Consult your doctor for guidance on proper wound care and to ensure the nail grows back correctly.
Pain Management: Over-the-counter pain relievers like ibuprofen can help manage pain and reduce inflammation.
Protective Measures: To prevent further injury, wear shoes that provide ample room for your toes, and consider using padding or cushioning to protect the toenail during recovery.
Consult a Doctor: If you’re unsure about the severity of the injury, experiencing persistent pain, or if you suspect an infection, it’s advisable to consult a healthcare professional. They can assess the injury and provide appropriate treatment recommendations.
Repeated stress is the main culprit behind bruised tonsils. Therefore, anything you can do to minimize the stress is surely welcome.
Here are some of the measures to consider.
Get The Right Shoes
Choosing the perfect running shoes is like finding the right dance partner – it can make all the difference in the world. So, let’s talk shoe fit, shall we?
Picture this: you’re out on the trails, logging those miles like a champ. But wait, what’s that? Your feet start to feel like they’re staging a mutiny inside your shoes. You see, during your training, your feet can swell up a bit like they’ve had one too many cookies. So, here’s the deal – your running shoes need to have some wiggle room for those toe-party guests.
Let me break it down for you: your toes should be able to move freely, like they’re dancing at a music festival, inside your shoes. No cramped toes allowed! But hold on, we’re not talking clown shoes here – the toe box (that’s the front of your shoe) should be just right, not too wide, and definitely not too narrow.
Now, let’s get specific. Imagine your biggest toe is the star of the show (which it is), there should be about a thumb’s width of space between its tip and the end of your shoe. That’s the sweet spot for comfort and preventing toenail troubles.
But here’s the kicker – don’t just grab any pair of sneakers off the shelf. Nope, I recommend heading to a running-specialty store, the kind that lives and breathes sportswear. Those folks know their stuff and will make sure your feet find their ideal fit.
You’ve got the fanciest running shoes designed to pamper your feet with every step. But guess what? If those laces aren’t handled with care, they could become your toenails’ worst enemy.
Here’s the deal: shoes laced too tightly can squeeze your toenails, and that’s a recipe for disaster. But if you’re too chill about it and let your feet slide all over the place inside your shoes, your toenails will be slamming into the front end like they’re in a rock concert mosh pit.
So, how do you find that sweet spot? It’s all about getting your laces just right – snug but not suffocating. Here’s a pro tip: try an “Anklelock” lacing technique. It’s like giving your feet a cozy little hug inside your shoes, preventing them from going wild and wrecking your toenails.
Here’s how:
Avoid Too Much Downhill Running
Have a history of bruised toenails? Then, you should take a look at your running surfaces.
If you’re all about those downhill runs, you’re putting your toenails through the wringer. Speeding downhill increases the vertical impact force, and your poor toenails end up taking the hit, no matter how snug your shoes are.
But fear not, we’ve got a secret weapon for you: toe caps or pads. They’re like little shock absorbers for your toes, cushioning the blow and sparing you from toenail trauma. Just make sure to find the perfect fit to avoid adding unnecessary bulk or causing friction with your other toes.
Keep Your Toenail Short
Another measure to protect your toes from taking a beating is to maintain a square-shaped toenail.
Long toenails are a no-no if you want to keep those nails happy. They’re like little battering rams, constantly slamming into the front or sides of your shoes. So, keep ’em short and square-shaped to prevent any unnecessary drama. But remember, don’t go overboard and aim for the perfect circle – that’s a slippery slope to ingrown toenails!
Go For the Right Socks
Your choice of socks can significantly impact your run, especially if you’re dealing with bruised toenails.
Selecting the right socks can help prevent moisture build-up, whether it’s from sweat or damp weather. Moist feet are more susceptible to friction, which can cause your feet to slide uncomfortably inside your shoes.
To mitigate this, opt for cushioned running socks with seamless toes. These socks provide extra padding and help absorb the forces, protecting your toenails.
For those prone to black toenails, consider thicker running socks with added padding. Doubling up on socks can also provide additional protection.
Increase Mileage Slowly
Now, let’s talk about increasing your mileage.
Abruptly increasing your weekly mileage can raise the risk of injuries. Research has shown that beginner runners who boosted their weekly training volume by over 30% for a few weeks were more prone to injury compared to those who adhered to the 10% mileage increase rule.
Keep in mind that sudden changes in training intensity or terrain can contribute to a runner’s toe, especially if your runs include a love of downhill miles.
Visit a Professional
If you’re experiencing persistent pain or notice unusual changes in your toenail, it’s time to seek professional help. This is especially crucial if you’re tempted to use at-home pedicure tools or if your toenail appears abnormal.
When determining whether a visit to the doctor is necessary after a toenail injury, be vigilant for specific signs and symptoms.
Imagine this: you’ve trained tirelessly for that big race, and the finish line is finally in sight. You’ve put in the sweat, the early mornings, and the dedication, but the last thing you want is to see your performance decline in the crucial moments.
The mid-point or end of a race can make or break your entire effort.
But fear not, because there are strategies and steps you can take to ensure you keep that momentum going strong and finish your race with a bang.
Let’s dive into these tactics to help you run your best race from start to finish!
Interval Training
Keeping a strong pace throughout a race requires a strong body and mind. Interval training is a game-changer when it comes to maintaining a strong pace throughout your race. It’s not just about physical strength but also mental toughness. Incorporating challenging interval sessions into your running plan can help you push through those crucial moments and finish strong.
To take it up a notch, consider adding faster miles at your race pace during long runs.
Embrace The hills
Want to take your intervals to the next level? Do them on hills.
Hill intervals can build strength, boost your lactate threshold, and enhance your running economy, all of which are key to achieving that strong finish. So, let’s tackle those hills and intervals to ensure your race day success!
Practice Race Pace
Ever find yourself starting a race too fast and paying the price later on? It’s a common mistake, but one that can be avoided with the right approach. To maintain a steady pace during your race, you need to be intimately acquainted with your target speed. The best way to achieve this is by practicing your race pace during training.
By sweating it out in your workouts, you’ll be better prepared for the battle of the race. Pay attention to how it feels to run at that pace—your breathing, your stride, your overall effort level. These cues will serve as valuable guides on race day, helping you stay on track and finish strong.
Increase Your Strength
As you approach the final stretch of a race, having strong muscles becomes crucial. Even when your muscles are fatigued, they still need to work hard to carry you through to the finish line. That’s where strength training, mobility work, and plyometric exercises come into play. Consider incorporating this routine into your training twice a week:
Repeat this cycle two to three times for a complete workout that will help build the muscular endurance you need for the final stretch of your race. But what about during the race itself? Let’s dive into some race-day strategies to keep you moving forward and finishing strong.
Starting slow might not feel natural when the adrenaline is pumping, and the race excitement is at its peak, but it’s a crucial strategy for maintaining a strong pace throughout the entire race. Many runners make the mistake of going out too fast in the beginning, only to struggle later on.
Here’s how to approach the start of your race:
Be Conservative: Depending on the race distance, allow yourself the first 1-2 minutes or even a few miles to settle into a controlled pace. You should feel like you’re running slower than you could because adrenaline can make everything feel easy at the start.
Control Your Pace: Recognize that the initial burst of energy might tempt you to go faster than your planned pace. Instead, pick a pace you know you can sustain for the entire race. Trust in your training and race strategy.
Avoid Overexertion: Starting too fast can lead to early fatigue and a drop in performance. By holding back in the beginning, you conserve energy for the later stages of the race, where it can make a significant difference.
Now, let’s talk about a racing strategy that can really boost your performance – the “Negative Split.” Unless you’re sprinting, like those lightning-fast 100m or 800m races, you should seriously consider giving this strategy a shot. Why, you ask? Well, research has your back on this one; it’s the golden path to achieving your personal record (P.R.).
Now, don’t get me wrong, it sounds simpler than it is. At the start of a race, most runners are raring to go, feeling strong and confident. But here’s the deal – for every second you blaze through those early miles, you risk paying the price in the latter half of the race.
So, how do you master the art of negative splits? It’s all about practice. During your training runs, make it a mission to run the second half faster than the first. Think of it as training your body to finish with a bang. Start by cruising through that first mile at a comfortable pace, then keep an eagle eye on your time as you hit that mile marker.
It’s like building a crescendo in a song – start slow, and as you hit the halfway point, crank up the tempo. You’ll be amazed at how this strategy can help you finish strong and achieve those personal bests.
Curious about the importance of Magnesium for runners? Then you have come to the right place.
You can take many measures right now to ensure optimal muscle recovery, some of which involve consuming the right nutrients. That’s where Magnesium can help.
Although Magnesium doesn’t draw the same attention as other nutrients, it undoubtedly deserves the spotlight.
This is especially true if you want to improve your performance and recovery.
In this article, I’ll dive into the benefits of Magnesium for runners and how to get enough each day.
Sounds great?
Let’s get started.
What is Magnesium
Magnesium is one of the essential electrolytes in the human body, and healthy levels are key for the proper function of the heart and nervous system.
Let me explain more.
Magnesium is one the most important micronutrients in your body, where roughly 24 grams of the stuff is found.
About 50 percent of Magnesium is stored in your body and roughly the same in the intracellular space or inside the cell. About 1 percent of the total Magnesium is found in your blood.
This micronutrient is involved in roughly 300 biochemical reactions in your body and is vital for muscle function, energy production, heart health, insulin metabolism, protein synthesis, etc.
For these reasons—and some more—even the tiniest deficiency can impact your running performance and health.
Magnesium Deficient
Although magnesium is one of the most important nutrients in the body, deficiencies are pretty common, especially among runners and other endurance athletes.
Since magnesium is not found in high concentrations in vegetables and fruits, only a few people get enough of it.
Even though the daily allowance is only 420 mg a day for men and 320 mg for women, it’s a rate to have too much Magnesium in the body, so don’t worry about exceeding this level.
The Benefits of Magnesium For runners
So why should runners pay attention to their magnesium intake?
Many reasons. The fact is, Magnesium is likely one of THEE most important minerals in your body.
It’s needed for energy production, bone development, and muscle recovery. This micronutrient also protects you from oxidative damage, which is more likely a result of energy produced during training.
Again. Don’t take my word for it. Let’s check out some of the research.
Research has found a strong link between increased magnesium intake and bone mineral density in endurance runners.
Research published in the European Journal of Applied Physiology reported that one week of magnesium supplementation reduced muscle soreness after a 10K downhill trial run.
Study out of Nutrients that looked at elite cyclists completing a 21-day event reported that supplementing with magnesium may have provided a protective layer against some of the muscle damage induced by hard training.
I can go on and on but you get the picture. But don’t get me wrong neither. I couldn’t find any strong proof that Magnesium helps improve endurance performance, but it may impact other variables such as muscle health and exercise recovery.
Magnesium deficiencies are rampant. A survey has found that over 50 percent of adults were getting less than half of the recommended amount of Magnesium.
So how can you tell if you’re deficient in magnesium?
Simple. Check yourself for signs that you need more Magnesium. These include:
Insomnia
Frequent headaches
Constipation
Cramps
Low energy
Poor recovery following running
Depression
excessive fatigue
Low bone density
interrupted sleep
inability to lose fat
a weakened immune system
fatal heart arrhythmias during intense exercise.
You may benefit from upping your magnesium levels if you’re experiencing a few or more of these symptoms.
Deficiencies are Common
Research suggests that about 48 percent of the United States population appears to fall short of satisfying their magnesium needs through their diet alone.
Long-distance runners are especially prone to magnesium shortages because much of it is lost in sweat—usually roughly 2 to 12 mg per liter of sweat. Thus, the more you sweat, the more Magnesium you shed.
How Much Magnesium do you Need?
The recommended daily allowance for Magnesium is around 320 to 420 for adults depending on age, gender, and other variables.
How do you Test For Magnesium
Since only 1 percent of Magnesium is found in the blood, it doesn’t show up well on most blood tests since most of the nutrient is stored in your muscles and bones. For this reason, checking how you feel and your food intake is a better way to measure your needs.
As a general guideline, you might need 3 to 4 mg of Magnesium per pound of body weight. So, for example, a 180-pound runner would need around 540 to 720 mg per day.
You should also keep in mind magnesium needs increase as you age, especially after 30, due to bone loss.
What’s more?
Runners, and athletes in general, may need up to 10 to 20 percent more.
How To Improve Your Levels
Before you order supplements, try to boost the amount of magnesium-rich foods in your diet. Shoot for around 300mg to 400mg daily, including plenty of leafy greens in your diet. Keep in mind that the RDA for an adult is around 300 mg to 400 mg daily.
The best food sources of magnesium include green leafy vegetables, unrefined whole grains, nuts, dark chocolate, and seeds, especially pumpkin seeds and sunflower seeds, lentils, beans, peas, and soy.
Let’s check the amount in one 100-gram serving.
Fruits & veggies
Kale: 88mg
Green peas: 33mg
Avocados: 29mg
Spinach; 79mg
Legumes
Lentils: 36mg
Raw pinto beans: 176mg
Soy products
Soybeans: 280mg
Tofu: 60mg
Seeds
Pumpkin seeds: 590mg
Sesame seeds: 350mg
Sunflower seeds: 325mg
Nuts
Brazil nuts: 350mg
Cashew nuts: 250mg
Peanuts :160mg
Walnuts: 150mg
How To Supplement With Magnesium
Although most people choose to supplement with a pill, when it comes to Magnesium, in some cases, the digestive system may fall short of absorbing nutrients efficiently.
To sidestep this, consider taking skin-absorbed supplements. These are often available in forms like oils, body butter, and flakes that you can add to your bath.
What’s more?
A post-workout magnesium bath is a fantastic way to help release tight muscles and soothe the mind.
Like any other micronutrient, magnesium is also consumed in supplemental form, especially if you cannot meet your required daily intake through diet alone.
Although supplements may have much to offer to those already magnesium-deficient, research has yet to confirm that supplementing with magnesium can consistently improve athletic performance in those with adequate levels.
There you have it! If you’re curious about the importance of magnesium for runners, then today’s post should set you off on the right path. The rest is just details.
Please feel free to leave your comments and questions in the section below.
Plantar fasciitis is one of the most common causes of heel pain, especially among runners. Stretching and strength training are some of the best ways to prevent it, but you may consider getting proper running shoes that help soothe the pain.
Although improper running shoes aren’t always a cause of plantar fasciitis, proper footwear can help soothe and prevent plantar fascia pain.
So what should you look for when it comes to running shoes for plantar fasciitis? That’s where today’s post comes in handy.
In this article, I’ll share a few simple guidelines to keep in mind next time you go running shoe shopping when you have a history—or are dealing with—plantar fasciitis.
What is Plantar Fasciitis?
One of the most common causes of heel pain in runners is what’s known as plantar fasciitis, which is an inflammation of the plantar fascia and can cause discomfort and distress.
The plantar fascia is the rubber band-like structure on the bottom of the feet. It attaches your heel bone to the front of your foot, extending from the base of the toes and connecting to the heel bone.
The Symptoms
If you have suffered from plantar fasciitis, then you’re familiar with the sharp pain and how it can not only compromise your running plan but disrupt your daily life.
In severe cases, the pain can make it almost impossible to bear weight—let alone—exercise on the injured foot.
The telling sign of plantar fasciitis is stabbing pain in the bottom of the foot, especially upon getting out of bed in the morning or after standing for extended periods. It’s common to feel pain after training, not during the exercise.
How To Treat it
The most common way to treat bouts of plantar fasciitis is to take enough rest. In most cases, it usually resolves on there within a few weeks. To speed up recovery, feel free to apply cold therapy and take anti-inflammatory meds.
If you don’t want to stop training, reduce your mileage and avoid any movements that worsen your pain. However, taking a long sabbatical from running isn’t the solution, especially if you’re prone to plantar fasciitis.
The Many ways of Prevention
There are many measures you can take right now to help protect yourself from plantar fasciitis—one of these lies in picking the right footwear.
Don’t get me wrong. Although proper running shoes are key for preventing running pains, new kicks won’t fully cure your plantar fasciitis. This is especially the case when there’s something wrong with your foot posture, foot, and calf muscles.
For this reason, I’d recommend that you consult with a physician to get at the root cause of your foot problems and learn more about the proper footwear and posture that support your foot type and gait style.
Although there’s no such thing as plantar fasciitis shoes, a few things to look for when choosing a new pair. By choosing the right pair, you’ll help keep your
Let’s dive in.
Go With Running Shoes
The golden rule of choosing running shoes is to run in shoes specifically designed for running. You cannot play tennis in your walking shoes, nor should you expect to be able to run in your basketball shoes. It doesn’t work that way. (Here’s how to break in new running shoes.)
Non-running footwear isn’t designed with the support and cushioning you need for your muscles and joints while logging the mile, which is a high-impact exercise per excellence.
You should also consider what type of terrain you’re running on. There are three main categories to choose from road, trail, or track. Then, run in specific shoes designed for the specific terrain. It might seem like overkill, but you can’t go wrong on this.
The ideal shoes for dealing with plantar fasciitis are shoes that keep your foot position neutral. For example, some runners have a high arch and tend to underpronate, whereas others have flat feet and are overpronators.
Since plantar fascia impacts the arch, popper arch support should be one of the first things to look for in any shoe. In most cases, running shoes have a proper arch, and heel support can help with plantar fasciitis.
What’s more?
If you have flat feet, go for shoes with strong arch support. This may help soothe the pain that flat feet can cause.
A good running shoe for plantar fasciitis should have a relatively raised heel. This means that your heel should rest a little higher than your toes.
Why does this help?
Having sue drop height may help take undue pressure off both your arch and the Achilles tendon. However, since your Achilles tendon is attached to the heel bone, extra stress triggered by it can also impact your plantar fascia.
The higher the heel, the more pressure is put on the front of the foot. Again, this may lead to pain down the line. On the other hand, going completely flat can also stress the arch and heel.
Just keep in mind that having too much heel drop can be risky.
As a rough guideline, a proper heel heigh-hoed be around a quarter to half an inch.
Changing your running gait and foot mechanics is a long and challenging process. However, if you’re dealing with any heel pain caused by plantar fasciitis, limiting heel impact can help bring some relief to what’s ailing you.
Overall, midsole cushioning can help reduce the impact on the heel during your running gait.
Whether you’re a casual runner or you’re training for the marathon, you need to fuel your training and your races properly in order to both avoid injury and give it your best.
Depending on the type of running you are doing (long-distance vs. the 5k, sprints vs. slow-paced runs), you will need to adjust your diet and training accordingly. However, in the most general of terms, here is how to fuel for running:
Most runners will recommend fueling your race or training with carbohydrates. If you run out of glycogen during a run, you will feel like you’ve hit a wall.
You don’t want to run on a full belly, though, so eat an hour or two beforehand, depending on how your digestive system works. A banana and some peanut butter can be a good quick-release option if you don’t want to eat a full meal.
You can also have eggs on toast, porridge with a banana, and some jam, toast, or cereal. All of these foods are high in carbs and will keep you going. White bread is better, as it will be easier to digest. You are aiming for slow-release carbohydrates that will keep you fueled for longer.
Make sure there is also some protein in the pre-run meal so that you’re not just running on carbs.
After a run, you will need two things: to repair the muscle damage you’ve just caused and to refill your depleted glycogen stores. That means you’ll need some protein as well as some carbs.
You don’t need to overthink your protein intake. Use a protein calculator to figure out how much you need to be eating on a daily basis, and stick to that in the course of the day.
Believe it or not, the perfect post-run recovery fuel is chocolate milk. It has the perfect ratio of carbs and protein, and it will ensure that you get all the necessary amino acids. It will also rehydrate you and get your glycogen back on track.
You have a 30-minute window to eat after a run, so aim to consume something during that time, after you’ve caught your breath.
The quality of the food you eat is arguably more important than the ratio of protein to carbs you consume. Anything that comes out of a bag and is full of ingredients you can’t even pronounce is probably not the best choice.
You want to be eating real food. Fruits, veggies, meats, dairy, and nuts should all be a part of your diet. Don’t go for the “low fat” and “lite” foods. Don’t be afraid of proper foods, as long as they are not highly processed and full of additives.
Ideally, you want to prep your meals in advance. Go to the market and buy whatever is in season in the fruit and veggie department. You need plenty of fiber, vitamins, and minerals to fuel your runs, and the best way to get them is to eat wholesome foods.
Don’t forget that you also need to fuel your workouts with water. The more you sweat, the more you will need to replenish, so running long distances without water should be out of the question.
Make a habit of drinking water on a regular basis. Don’t drink sweet drinks and carbonated sugary drinks: they won’t satiate your thirst, and they will add too many calories to your diet.
Invest in one of those travel cups that will go with you everywhere and ensure you are drinking even when you’re not thirsty.
Plain water is the best choice. You can add a citrus to it, or go for the occasional sports drink if you need to rebalance your electrolytes. But stick to water 80% of the time, at least.
Finally, the ultimate fuel you should never forget about is sleep. No matter how well you eat and how well you train, if you don’t rest and recover well enough, you won’t be able to perform at your peak.
Depending on your sleeping habits, you can invest in an adjustable bed that will ensure you get all the rest you need. Don’t aim for the recommended eight hours if they don’t work for you. You may operate best with seven hours of sleep, or you may need nine.
The quality of your sleep is of paramount importance. Remove all electronics from the bedroom, and don’t look at any screens an hour before bedtime. Wake up to light instead of sound, and track your sleep patterns with a smartwatch.
Fueling your training and races properly won’t just make your run better – it will make those runs easier on your body and more enjoyable. If you need a break from running, take it. It’s not about pushing yourself beyond all conceivable limits – it’s about staying healthy and achieving certain goals without sacrificing more than is reasonable.
Author bio – Caitlin Evans is a bookworm and a writer particularly interested in science, health, and wellbeing-related topics. When she is not trying to find the meaning of life and the Universe, Caitlin is researching and writing. She is happily addicted to art in all its forms, grilled tofu, and caffeine.
If you run professionally or are a casual runner, having the right gear is critical to making your running experience comfortable and fun. As a runner, you are good to go with basic running gear and accessories like running shoes, light clothes, and a watch.
However, there are accessories you probably feel you want to have to better your experience even when you may not necessarily need them. This post highlights some of these accessories and how they can help to improve your running experience.
Polyester Clothing
Every runner knows that wearing as lightly as possible is important for the best performance. Any t-shirt and a pair of light pants are good enough if you are a casual runner. But if you want the best running comfort, you should consider getting a polyester running kit.
Polyester is quick at wicking sweat, thus preventing rashes from damp skin for an extended period, and helps produce a cooling effect as the sweat evaporates. So if feeling overly hot while running is one of the challenges you are having, investing in polyester running gear can help solve that for you.
Many athletes love practicing while listening to music because it helps enhance physical performance by deflecting their attention from the strain on their body when exercising.
When choosing running headphones, you want to avoid earphones that cover your ears entirely, as they can make you feel uncomfortable because of the heat.
The most effective running earphones are bone-conducting earphones. They may not offer the best audio experience, but they help keep your ears free to hear the ambient noise in your surroundings and avoid the sweating that comes with covering your ears.
Compression Socks
Lately, it is pretty common to see professional and amateur runners don compression socks. Traditionally, compression socks were used to treat vein thrombosis. In athletics circles, compression socks are used as a way of improving venous return and thus improving muscle recovery.
Studies show that compression socks prevent blood pooling in the calf’s veins, thus helping alleviate the onset of muscle soreness and boosting endurance and performance. Not all athletes use compression socks for running; others prefer to use them after practice to fasten muscle healing. It’s important that you invest in high-quality compression socks for them to benefit you.
High-Performance Sunglasses
You probably have seen other professional runners or athletes wear sunglasses during competitions or practice. Sunglasses for athletes are not all about looking cool.
There are several reasons why you would want to wear them too. First, sunglasses help block harmful UV rays from reaching your eyes, thus reducing eye strain and fatigue when you have to stay in the sun for a relatively long time.
Also, sunglass helps prevent debris from getting in your eyes which can compromise your performance, especially when participating in competitive sports. But, not all sunglasses are suited for the active person. Your best option will be to invest in some quality athletic sunglasses designed with sports activities in mind.
Running Hats
Like sunglasses, running hats protect your eyes and face from harmful UV rays, especially when you have to spend many hours in the sun. Besides protecting you from the sun, a running cap can also come in handy when running in rainy weather as it can help prevent rain from getting in your eyes.
When choosing a running cap, there are several things you may want to look out for, with the first being a comfortable fit. Also, it should be breathable to avoid retaining heat and sweat when running in hot weather.
Caps with a bendable brim are better at shielding the eyes from the sun, so you should consider that too. If you enjoy your runs in the wee hours of the morning or evening, you may want to consider a reflective cap for improved visibility.
Feeling dizzy and exhausted while running? Then you might be logging the miles dehydrated.
Here’s the truth. Dehydration can impact your running performance and health like nothing else. All runners need to pay attention, regardless of age or fitness level.
Here’s the full guide to hydrations, warning signs, and why runners need to be proactive about what and how much they’re drinking.
Sounds exciting?
Let’s get started.
What is Dehydration
Dehydration happens when you lose your more fluids, usually via sweating, than the amount you take in. You’re technically dehydrated when you lose more than two percent of your body weight in fluids.
This, in turn, zaps your body out of the water and fluids needed to perform its normal functions.
And athletic performance is no exception, as losing two percent of body weight in fluids may lead to a 4 to 6 percent drop in running performance. Not cool at all.
Of course, don’t take my word for it. The American College of Sports Medicine reported that dehydration of around two percent of body weight hinders aerobic performance in mild to hot weather.
In fact, the higher the levels of dehydration, the worse the exercise performance.
Therefore, if you’re serious about running your best, make it a goal to start your run/race well hydrated, and then keep your fluid levels throughout the run and replenish them afterward. Nothing complicated.
The Causes of Dehydration in Runners
Technically speaking, dehydration while running can be blamed on various factors.
These include
Sweating and heavy breathing, or respiratory losses
Energy burning as measured from indirect calorimetry measurement, or substrate oxidation
Lack of water availability in the bladder
Water oxidation
Combined, these variables can lead to a loss in body fluids that sets the stage for dehydration, especially over time and/or when the fluids are not replaced.
Whenever you run or exert your body in any way, you sweat. This triggers a chain of reactions that leads to reduced running performance, especially if you fail to replace your body fluids as soon as possible.
Few things can compromise your running performance faster than dehydration as a runner. Drinking enough water is key for protecting against heat-related conditions, such as heat stroke, which can have dire consequences.
What’s more?
Dehydration can slow you down. This research has found that even a small decrease in hydration can impair athletic performance.
When you sweat, several things take place.
Your blood volume reduces, limiting the amount of blood returning to your heart.
The amount of blood your heart pumps declines
Your working muscles will receive less oxygen-rich blood
Think you’re already drinking plenty of water, think again.
Research has reported that over 75 percent of Americans are walking around dehydrated.
If you happen to be one of the dehydrated ones—and you’re a runner—logging the miles may mean putting yourself at risk.
Any sliver limning?
Research has reported that following a thorough hydration plan during exercise, when compared to drinking only when thirsty, improves endurance performance, and it will help you ward off some of the nasty symptoms below.
How to Prevent Dehydration During a Run
To prevent dehydration while running, take the following measures.
The best way to prevent dehydration is, of course, to drink enough water all day long—and not just around your workouts. This means having frequent glasses throughout the day instead of chugging larger amounts in one go
The problem with drinking too much water within a short time is that it will force the kidneys to flush it. This, in turn, leads to frequent bathroom breaks. And you don’t want that.
What’s more?
When you chug in too much water, you’re also diluting your body’s sodium balance, increasing your risk of hyponatremia during your run. Hyponatremia is as bad as dehydration.
As a general rule, aim to drink roughly 2-3 mL per pound of body weight three hours before a workout.
If you’re running for a long time and/or exercising in the heat, consider adding a sport or energy drink to help restore carbs and electrolytes.
Timing also matters. Let me explain.
Before Runs
Start your runs well hydrated. Overall, I’d recommend drinking 16 to 20 ounces of fluids two to three hours before running and another 8 ounces 20 to 30 minutes before starting your session.
You might not need to drink on the run for a session lasting less than an hour that invokes moderate effort.
Instead of pouring water over your head, drink it. Drinking cools you from the inside out.
As a rough guideline, take 4 to 6 ounces of water every 15 to 20 minutes during your long runs—or any run exceeding one hour.
Running a long distance? Consider sports drinks with 4-6 percent carbs to replace lost carbs and electrolytes.
After Running
To replace your fluid losses after a run, drink 16 to 24 ounces—roughly two to three cups—of fluid for every pound of bodyweight lost during training.
You should also keep track of your fluid intake, thirst, urine color, sweat loss, and bodyweight changes. And remember that it’s more efficient to drink tiny amounts of water throughout the day rather than a lot all at once.
Keep Track
Drinking water helps you stay well hydrated, but keeping track of your hydration levels ensures you are actually taking in enough fluid or too much.
The easiest way to keep tabs on your hydration is to check your urine. If it’s lemonade or straw color, you’re well hydrated. But if the urine is dark and yellow—think apple juice color—you need more fluids.
Another reliable way to monitor your hydrating is by measuring your sweat rate. This is especially helpful following a long run in which you’re pretty sure you have lost a lot of body fluids.
You can do this by taking your pre-run bodyweight and deducting your post-run bodyweight, recorded in an ounce. The number you get is the amount of fluid burned during training.
The test is simple. Weigh yourself before and after running. Ideally, you should weigh roughly the same.
But if you noticed that you’d lost more than a few pounds, then you’re likely not drinking enough water.
Only shed one to two percent of body weight? Then you’re likely in the hydration sweet spot. But losing more than two percent of your body weight means you need more hydration during your long runs.
As far as I can tell, there’s no one-size-fits-all hydration rule for runners since everyone has a different body weight, sweat rate, training level, exercise effort, speed, etc.
However, most experts drink about 16 to 24 ounces of fluid for every pound lost, then plan to boost your fluid intake the next time you run.
In other words, if you shed more than two to three percent of your body weight during a workout, drink around 1.5 liters of fluid for each kilogram of lost body weight.
I’d also recommend eating something—think of a snack that contains some carbs and protein—to help kick off the recovery process.
Remember that it’s not easy to maintain your body weight during a long run, especially during the summer, so don’t feel alarmed if you lose more than a few pounds following a long run.
