Cross Training For Runners

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Compression socks has conquered the running world.

In fact, the item has become a must-have item—for recreational and elite runners alike.

Have doubts? Then simply look around any running event, and you’ll, definitely, see more than a few runners not only in compression socks but also calf sleeves  or arm sleeves.

But do these compression socks actually work? Or are they nothing but hype?

Here’s the truth.

According to research, and my own experience, running while sporting compression socks may bring more than a few health benefits, such as improving blood flow, speeding up recovery, preventing injury, and so much more.

In this article, I’ll delve into some of the main benefits of compression socks how to offer as well as share a few tips on how to make the most out of them.

Sounds great?

Let’s get started

How Do Compression Socks Work?

Compression socks consist of sport stockings that are specifically designed to gently squeeze the lower legs.

The socks are made with stretchable materials that apply gentle pressure over the lower leg muscles to improve blood circulation, prevent the formation of blood clots and reduce pain—allegedly, of course.

The further the muscle from the heart, the greater the pressure. This means that the compression is higher around the ankle than it is around the knees.

By squeezing the muscles, the socks help your veins push blood back up the legs and towards the heart—where it gets re-oxygenated—then back again. Oxygen (along with nutrients) is what keeps your running machine tagging along—and blood is the vehicle of delivery.

Here’s the full guide compression socks for running.

Are Compression Running Socks Worth it?

Now that you know a little bit about running socks, let’s discuss if they’re actually worth it.

Scientific proof aside (and there’s plenty of it), I believe that compression can help—and they do help a lot.

They might not be the answer to all of your running prayers, but they’re actually a step in the right direction.

Let’s look at how these compression socks actually help.

1. Improved Recovery

This is the main reason runners love compression gear—and the selling point for most compression gear companies.

Here’s the oversimplified explanation.

Running is an intense, high-impact exercise that takes a toll on your muscles, the reason you experience post training soreness (and pain).

Here’s the kicker. Compression socks improve blood flow in your muscles. This, in turn, may help repair them faster, so you’re ready for your next workout. The improved circulation also helps to reduce your lactic acid buildup.

In other words, improved blood flow leads to faster recovery.

2. More Stability

Compression socks apply graduated pressure to the muscles of your lower legs, which provides additional support. This, in turn, reduced vibration and damage during training.

This can help you prevent muscle pain—both during and after training. What’s not to like.

Additional resource – Compression pants for running

3. Reduce DOMS

Delayed onset muscle soreness is a part and parcel of a runner’s life—especially those who love to push themselves.

Here’s the truth. Any type of exercise is bound to damage your muscles—running is no exception. This is the reason foot pain and other annoying issues are common among runners, especially those who are not yet adapted to the high impact—and might require a longer recovery time.

What’s more?

By improving circulation to your muscles, compression socks may help limit water retention and swelling that may contribute to soreness and pain.

Additional resource – Your guide to running compression arm sleeves

4. Less Swelling

For a long time, compression socks have been used to limit swelling in the feet and ankles.

They help manage spider and varicose veins in people who stand all day, like teachers, nurses, waitresses, or anyone engaging in activities that put constant pressure on the feet. Runners who experience this should pay a visit to a varicose veins doctor.

If you do any type of endurance training, you’re likely spending extended amounts of time on your feet; therefore, trying out compression socks might beneficial.

Additional Resource – The benefits of running

5. Prevent Injury

Running and overuse injuries go hand in hand. In fact, surveys report that roughly 80 percent of runners get injured at least once a year. That’s a staggering number.

Anything you can do to mitigate your injury risk is surely welcomed.

One way to help you sidestep overuse injuries, besides training properly, getting the right shoes, using proper technique (and all that), is to use compression gear.

With a mix of improved circulation and greater pain relief and protection, you’ll more than likely decrease your injury risk.

In fact, sporting compression socks may help with lower leg injuries such as shin splints, calf strains, and Achilles tendonitis.

I hate to sound like a broken record, but the improved recovery rate also means sustaining fewer injuries—since some overuse injuries can be blamed on lack of recovery.

6. Provide Protection

If you do lots of trail runs through grassy and woody areas, compression socks might be a great addition to your running gear.

The stuff can help protect your legs from abrasions and scratches while you go for a run on technical, treacherous trails. The socks may also prevent your skin from contact with plants like poison ivy, which can be quite annoying.

7. Warmth

If you’re just like me and love to wear running shorts when logging the miles, then compression socks are a great addition, especially when the weather is hot.

Compression socks also help in colder weather. They can help keep your lower legs warm even in the coldest temperatures and protect muscle strains.

Additional Resource – Here’s the full guide to calf compression sleeves for running

How to Choose the Right Compression Socks

Before you go ahead and buy your first (or next) compression sock for running, make sure to keep in mind the following:

• Get the right size. Measure your calves for proper sizing.
• Get the right fit. Too loose stocking defeats the purpose of getting a pair, while too tight will likely cause more harm than good.
• Choose graduated—lower pressure at the knees and progressively higher pressure down to your toes.
• Just like running shoes, the socks have to be comfortable—or, you aren’t going to wear them, especially during long runs.
• Don’t buy white. They get dirty super fast. And you don’t want that.

My Recommendation

Over the past few weeks, I’ve been trying CopperJoint compression socks, and I’m in love.

The socks were designed for runners in mind and help reduce the natural vibration associated with high-impact exercise—running is no exception.

CopperJoint compression socks are easy to wear. The toe seam is smooth, and the stocking are made with anti-microbial materials. It takes many a use for them to get stinky.

Conclusion

Although compression socks may not turn into the fastest runner on the block, they’re efficient enough to give a small competitive edge—and sometimes, that’s all you need to take your performance to the next level or break a new personal record.

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

In the meantime, thank you for dropping by.

Whether it’s the Spartan Death Race, the Tough Mudder, or the Ultra Beast, mud runs races are gathering steam like no other sport.

The fitness craze around them has been relatively new to the racing circuit. But the sport has been around for millennia. In fact, mud racing can be traced back at least to the early Greek (Olympic Games, duh!) and Roman times.

In this article, I’ll share with you a few training tips and guidelines on how to do mud runs right.

By the end, you’ll have all the tools you need for a successful mud running experience.

Sounds great?

Let’s lace up and dig in.

What is A Mud Run?

Mud runs are basically an obstacle course infused with a swampy and grueling terrain of 5K or longer. They’re the perfect combo of whimsical fun and physical exertion. Not only for runners but also suitable for anyone who wants to test their fitness skills.

Typically hosted in the breathtaking countryside in stunning locations, mud runs challenge you to outrun your competition while also finding your footing through mud and plenty of obstacles along the way.

These events will put your endurance, strength, and resolve to the test with physical and mental trials. It contains adventurous and slight military-inspired challenges.

A typical mud run course ranges from 3 to 12 miles.

Some events feature plenty of gut-busting obstacles, including greasy monkey bars, balance beams, mud crawls, mudslides, muddy hills, mud-covered inflatables, smudgy pits, mud fights, and other hurdles and — you guessed it — plenty of muddy water—but rest assured—all are challenging and fun.

Is it torture? The stats say differently. As it turns out, in 2011, about one million people registered to participate in obstacle racing events in the United States alone.

For instance, the number of Tough Mudder participants has increased from 50,000 in 2010 to over 150,000 in 2011, and it’s expected to reach up to 400,000 participants in just this event worldwide.

How To Train For A Mud Run

Preparing for a mud run requires a diverse range of fitness skills—strength, explosive power, and cardiovascular endurance. If you fall short on any of these elements, then you are surely going to struggle on the big day.

Unlike training for marathons and long-distance events, which focus solely on cardiovascular endurance, the ideal mud racing plan targets every aspect of functional movement.

In plain English, to race competitively in mud runs events, you need to be a well-rounded athlete. You’ll need all the major components, strength, speed, stamina, mobility, and flexibility.

To build total-body strength, you need to strengthen your core—midsection of your body, low back and sides, your upper body—especially chest and arms, and the lower body—mainly your legs. Make sure to add compound exercises like squats and deadlifts into the routine. Use lifting gear like belts and straps to prevent injury and maintain proper form. Brands like TuffWraps are popular among CrossFit and general lifters

In other words, you need to work on strengthening all key muscle groups to be able to undertake the muddy terrain.

Total-body, functional exercises, in lieu of concentration, isometric exercises, are the way to go for boosting strength while increasing mobility and endurance.

Cross-fit workouts and other functional fitness programs are the way to go. This type of training simulates the complex movements you’ll encounter on the racing course, which can set you up and ready for success.

Your workouts must target the specific skills and movements that you need to overcome the obstacles while also upping your overall coordination and stamina.

Fortunately, you don’t have to ditch your regular exercise routine to include obstacle race training.

Instead, integrate these obstacle-specific workouts into your regular training program.

Endurance

Building endurance for mud runs requires a different approach than the average 10K or the marathon.

The typical mud run course is riddled with muddy trails and military-inspired obstacles.

So it’s no smooth ride.

Although most mud runs aren’t marathon distance long, you’ll still need that basic cardio power to cover the whole course.

At the very least, you should be able to run five miles at once without passing out. Work it up to eight to 10 miles before race day if you’re really serious.

The lengthier the race, the more endurance you need to build.

Here’s what you need.

Speed Work

Build stamina for the mud run by doing plenty of interval running workouts because these races tend to take place in full-out-efforts or intervals, switching between running and the obstacles.

Perform 400m sprints at 80 to 90 percent of maximum effort with a 90-second to one minute of recovery between each interval. Aim for at least eight sprints in each session. One session a week is enough.

Hill Training

To improve your anaerobic threshold,  include one to two speedwork sessions in your training program.

Do some hill training. It will help you build that lungpower and killer lower body strength you need to overcome obstacles like the stairs and the steep inclines between obstacles.

Find the steepest and nastiest hill that takes 30-second to one minute to climb and sprint to the top at maximum effort. After reaching the top, jog down slowly, recover, then repeat six to eight times. If this is your first time, choose the safest spot to let your body get used to it and avoid injury.

Shoot for one session per week.

Long Runs with Bodyweight Exercises

Some mud runs can extend up to 10 miles or even more. So if you can’t run that far, you need to start getting in some long runs. In fact, don’t start any serious mud run training if you can’t run pain-free for an hour at a time.

On the weekend, hit the trails and run for at least 90 minutes at an easy pace. And every 20 minutes, stop and do:

– 20 lunge-steps

– 20 push-ups.

– 20 air squats

– 20 burpees

This is important in order to stay on the move in an exhausted state, which, in turn, improves your muscular endurance—what’s needed to conquer the obstacles on the big day.

Run Outdoor

Since all mud races take place in natural environments, it will only make sense if you train outdoor. You’ll improve your control under natural conditions instead of when you exercise in the comfort of the indoors.

Trails are the perfect venue. So be ready to run muddy hills in the cold morning, and also practice some running in wet clothes and wet shoes to simulate real racing conditions.

Total Body Strength

Endurance is just one piece of the puzzle. The obstacles will expose any weaknesses in your game, especially your total body strength.

So how do you properly build strength for mud runs?

Choose compound lifts that target multiple muscle groups like pull-ups, push-ups, dips, standing overhead presses, bench presses, deadlifts, and squats.

You will also need to improve your agility and athleticism. Exercises such as jump squats, kettlebell swings, box jumps, and burpees are ideal.

Your grip strength matters too. Do plenty of kettlebell swings and other exercises that work on your grip strength.

The dynamic strength workout:

Five sets of 30 bodyweight squats, 30 mountain climbers, 20 push-ups, 20 lunges, 15 burpees, and ten pull-ups.

Take as little rest as possible between each move. Keep your heart rate firing throughout the session so you can build strength and endurance at the same time.

The agility and speed workout:

Three sets of 20 kettlebell swings, 20 box jumps, 20 med ball slams, 20 jumping burpees, and 20 jump squats.

Perform each exercise in a successive fashion. Rest for 30 seconds between each move and for two minutes between each set. Use weights that are challenging, but keep good form throughout the workout.

The total body strength workout:

Five sets of 10 back squats, ten bench presses, ten deadlifts, and ten chin-ups.

Back squats, bench presses, and deadlifts are performed at bodyweight. Take less than 30 seconds between each exercise and as much rest as you need between the sets.

Advanced Mud Run Bodyweight Routine

To simulate real-race conditions, try the following routine

• 10-15 military Push-ups
• Bear Crawl 15-25 yards
• 10-15 Squats
• 8-10 Pull-ups
• 10-12 Burpees with a jump
• 20 Spider Lunges

Repeat the set 3-4 times, depending on your fitness status and training goals. And always remember to start the workout with a decent warm-up and end it with the right cool down.

The weekly training plan 

• Monday – The total body strength workout
• Tuesday – Sprint workout
• Wednesday – The agility and speed workout.
• Thursday – Rest or short recovery run
• Friday – The dynamic strength workout
• Saturday – Long trail run or long run with bodyweight exercises
• Sunday –  Rest

Mud Run Racing Tips – How To Have A Successful Race

Now that you’re prepared for the race, let’s look at a few measures to help you get the most out of the event.

Pick the right race

Remember that the race gonna be more challenging than usual. Before booking for a mud run event, make sure to keep in mind the following:

• Your fitness level:Many mud races have a 90 percent or more finish rate. However, if you’re a newcomer to endurance sports or really out-of-shape, you need first to get your fitness in check before embracing the mud racing madness. For that, try out the training program outlined below.
• Know the risks.Mud racing is no easy walk in the park. Expect discomfort, pain, disease/infection (muddy waters are not that clean!), hyperthermia, and other health troubles. So it’s always better to know what you’re getting into and learn how to play it safe. Always check your injury history or risk factors that might cause trouble during the event.
• Pick the right distance:Most Mud Runs are 5K, but they can stretch up to 10K, half-marathons, and even more with varying degrees of obstacle and difficulties. Choose a distance that fits your fitness skill and keep your ambitions realistic; otherwise, expect to be overwhelmed and bedazzled by the arduous course.
• Set clear goals.Whether you’re in it for fun or competition, getting clear on your racing goals is a must. Nevertheless, almost every race is going to be a good time, but also pushing up the ante helps you evolve and become a better athlete. Never apply for race only to follow the trend.
• Consider the cost.Mud racing prices vary by location and level of competitiveness. However, the rule of thumb is ‘the sooner you sign up, the lower the costs. The latter can vary from $50 to $200, so make sure you’re getting the most bang for your buck.

Get the Right People

Most mud runs are much more of teamwork than a solo effort. In fact, camaraderie is at the heart of these events’ ethos.

Pick your teammates wisely, or get yourself a crew of awesome friends. The typical team size is between six to 10 people.

Put your team together way ahead before the event so you can help each other through workouts. Group training improves performance and consistency like nothing else.

Can’t get anyone to join? Worry no more as you’ll end up teaming up with a group at the first obstacle—even if you are not a people person.

Get the right shoes

As you are going to spend a lot of time on trails, grassland, and slippery mud pits, the shoes you are going to race in are going to be a big part of your success.

Your racing shoes ought to be well-fitting athletic models in order to avert blisters and other problems.

Minimalist shoes are some of the best choices.  These often feature less padding on the bottom and most likely be made of fabric that does not hold on to excess water or mud.

Dress right

Though most mud runs events have no specific dress code like other races, what you put on the big day can be a deal maker or a deal-breaker.

Opt for the wrong clothing choices, and you will end up slowing yourself and wasting lots of valuable energy.

During the race, you’ll get wet, even at some point, fully submerged, and it’s gonna get very cold.

Dress the part by putting on synthetic fabrics that wick away moisture and fit closely to the body to reduce chafing.

The general rule of mud racing clothing is less is better. The fewer the items, the less mud to cake onto. It might even be better to go shirtless if possible.

Think swimwear. This type of attire not only dries faster but also provides better mobility.

Avoid cotton at all costs since it will do nothing by soak up the water and mud, weighing you down, and keeping you cold.

You can even go shirtless if that suits you and depending on the temperatures since mud run events take place all over the country, and temperature and race conditions may vary.

Hold’em Tight

During the race, your feet will get slippery and drenched in muddy water, thus so you risk losing your shoes on the course.

That’s why you should tie your shoes tightly. You can also duct tape the top of your shoes to your ankles, but also make sure to leave enough wiggling room for your toes; otherwise, expect pain, even injury.

Pre-race Nerves

Pre-race nerves can make mud racing difficult, but as soon the even takes off, most nerves should melt away in the first mile. But, to keep those pre-race nerves at bay, I’d recommend that you visualize every aspect of the race, from the starting point to the finish line.

Race smart

Slow and steady wins the race. This may sound like a cliché, but only because it’s true. Going full throttle from the get-go will only leave you burned out and upset. Instead, start slow and speed it up gradually—the same strategy you’d follow during any other race.

Handle obstacles properly

Learning how to overcome the obstacle properly can both help you in terms of performance and fun. For this reason, you’d need to be well prepared.

Here are some helpful hints to help you overcome some of the most common obstacles on a mud run course.

• Mud pits.The best way to get through them is to run towards the edges at maximum speed. Running through them may slow you down as heavy traffic can cause the middle to be the deepest and difficult to tackle.
• Barbed wire.Instead of going military-style, try rolling sideways instead of head-on.
• Bear crawl instead of crawling on your knees.

Conclusion

There you have it! If you’re serious about training for a mud run, then today’s post should be enough to get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong.

David D.

The history of the sports is filled with heroes who have shown great sportsmanship worldwide. From baseball to boxing, black people have always dominated the sports in international events. Following is a list of the top 10 black athletes who have shown why they are best in their profession.

1.      Muhammad Ali

Muhammad Ali is known as the greatest boxer of all time. He was the first black fighter who lifted the title of world heavyweight champion in three different competitions. He also was able to defend his title 19 times. Apart from mastering his boxing skills, he always showed good sportsmanship in the ring. Therefore, whenever someone writes names of the top 10 black athletes of all time, he/she will defiantly consider Muhammad Ali the priority.

2.      Michael Jordan

Another most successful black athlete in history is Michael Jordan. He is also regarded as one of the most successful National Basketball Association players. Talking about his achievements, he won 6 titles while representing the Chicago Bulls. His total wealth is more than $1.8 billion, and he also received the prestigious award of the presidential medal of freedom.

3.      Serena Williams

Serena Williams will always be regarded as one of the most iconic tennis players in history. In her achievements, she has won 23 doubles and 73 singles titles. She has also won gold medals for her country, including 3 in womens doubles and one in womens singles. She has also conquered the Australian Open seven times. Apart from all these achievements, Serena Williams has also been twenty-three times Grand Slam champion. Her journey to conquer the court is still on its way as she has not hinted anything towards retirement yet.

4.      Usain Bolt

Usain Bolt is a Jamaican athlete who has won the gold medal for his country multiple times in the Olympics. Being a black athlete, some of his life incidents are about racism problem. However, he never cared about this issue and continued to make his nation proud. With eight gold medals to his name, Jamaican Usain Bolt is the most successful sprinter in the world so far. He is also the first man ever who won both the 100- and 200-meter races. He still holds the records for fastest 100, 150, 200, and 300 meters.

5.      Simone Biles

Simone Biles is an American gymnast who has won 7 Olympic medals for her nation, including one silver and one bronze medal in the Tokyo Olympics 2020. Born in Texas, Simones interest developed in gymnastics when she was only six years old. Ever since then, she is improving her gymnast skills in every single competition. Apart from the Olympics, she has won 25 medals in the world championships.

6.      Venus Williams

Venus Williams is an American tennis player like her sister Serena Williams. Both William sisters have been known as one of the best female tennis stars, and both have beaten their opponents in the womens doubles on many occasions. She has won four gold medals and one silver medal in the Olympics. Her gold medal career started in the Olympic Games in Sydney when she won a gold model individually as well as with her sister in womens double.

7.      Jackie Robinson

Jackie Robinson was the first athlete who broke the racism barrier and played the Baseball League with the Brooklyn Dodgers. The whole world admired his extraordinary baseball skills. Robinson joined the baseball league after he was discharged from the army in 1944. Under the services of Robinson, the Dodgers were able to collect six pennants. At the time of retirement, he had a record batting average of .313 and 1563 hits. In 1962, he was also elected to the baseball Hall of Fame.

8.      LeBron James

LeBron James is known for his exceptional athletic skills. He started his career in elementary school when he was named Ohios Mr. Basketball. In the last ten years of the NBA, no one has scored more points than LeBron James. Further, he has won four championships, and he has also been the MVP of the National Basketball Association four times. LeBron is also among the players with the longest wingspan in NBA.

9.      Kobe Bryant

Kobe Bryant was one of the most impressive athletes in the history of basketball. He spent his 20 years career with the Los Angeles Lakers in the National Basketball Association. He was one of the only few people who were selected in the sports right after high school. In his 20 years career, he won five championships as well as became the MVP of the NBA in 2008. He took his retirement in 2014 after surpassing Michael Jordan in terms of all-time highest NBA scorer.

10. Kareem Abdul-Jabbar

Kareem Abdul Jabbar is another legendary basketball player who led his team Bruins to three national titles. His dominance in the NBP was also worth seeing as he first led the Milwaukee Buck to the championship and then assisted Los Angeles in winning tournaments. He ended his career with six MVP and six NBA trophies. At the time of retirement, he was the all-time highest scorer in the same league.

The sports persons mentioned above are great examples of why hard work is the key to success. Of course, most of them struggle at the start of their work, but they were named iconic players due to their consistency and hard work. Although black athletes have been actively participating in all the sports, their major services can be seen in football and baseball. Similarly, in Sprinting, Usain Bolt will always be remembered for his services to his nation.

**This is A sponsored Post*

Are you looking for ways to improve your academic prowess and cognitive performance? With the help of a balanced lifestyle, you can increase your academic achievement. Our lives have changed due to the global pandemic and going back to schools and colleges is a big change nowadays.

From staying at home all day long to going to school in classrooms or attending online classes is a change that will lead to a change in physical activity habits as well. Primarily, your habits will go out of the door, be it better eating, sleeping, exercising, etc.

However, this doesn’t have to be the case. Improved eating and a healthy lifestyle will not only make you feel good but will also help you and benefit you in your higher academic education. There are also services that can be of help, such as UK Assignment Geek, among others.

Maintaining an improved lifestyle means that your marks in tests, quizzes, assignments, etc. will get better and will have an overall positive impact on your lifestyle and living. Following things positively influence your ability to learn as well as retain information.

• Exercise
• Sleep
• Nutrition

Exercise

Looking for a great way to increase your cognitive function? Keep a balance between physical activity and academic abilities. As a university student, you must stay fit and healthy as you have loads of work to do.

Not all of us love PE classes but scientific mental health research backs the claims that exercise is good for cognitive processes, concentration and attention. Lack of activity causes weight gain as well which is linked to medical issues such as heart disease, diabetes, etc.

Make sure that the timetable and curriculum have physical activities and events in them that can be enjoyed by everyone. From supporting and developing brain function to improving memory retention, exercise has various benefits.

We all know how hard it is to eat good while on campus, what with all the late-night food cravings and cheesy pizzas to appease them. Being physically active strengthens the core. It will help you burn up all those extra calories, and you will be able to eat anything you want without having to worry about gaining weight.

What better way to keep yourself fit, right? Running is an important multi-purpose physical activity that helps you stay positive. Fit children and adolescents are the future of tomorrow. Lets take a look at the few reasons why you should start to exercise in college every day!

1.    Releases frustration

As students, we are always burdened with loads of homework, assignments, tasks, projects, etc. We can’t stay calm and relaxed with all thats going on. Fortunately, if you start running daily, all that pent up tension and frustration will have an outlet, and your cognitive performance activity will improve.

2.    Helps you socialize

Running is not only one of the best workouts, but it is also a nice way to make new friends as well. You are bound to find some new friends. You can lean on them to provide you with the encouragement to keep participating in sports.

They will keep reminding us why exercise is important for our brain development and keep us going.

3.    Boosts your physical performance

Why should you run every day? Because this activity will boost your academic results and performance. We spend most of our days in lecture halls with teachers or our dorm rooms. We don’t get to spend enough time outdoors.

“A run for 20 minutes will not only help you relax but will also boost your performance and upscale your mood. The increased power will help you have a clear, academic mind and focus while you are reading as well”, says Elijah Schmutz, a writer at papersowl.com that specializes in public health. Measure the time you spend running. It will help you stay in good shape.

4.    Quality Alone Time

In the world of today, it is hard to find some good old quality time with yourself. With all the academic commotion in the dorms and on campus, a run at night will help you clear your mind and your thoughts aligned.

The activity will help you reconnect with yourself, and you will find that you are full of positivity and the cloud of negativity is long gone.

You will get an opportunity to meditate and get rid of anxiety and depressive thoughts. Moreover, you will be able to enjoy the outdoor breeze and fresh air.

Physically running helps your body produce serotonin, the hormones that induce a feeling of bliss in your system. Along with serotonin in the brain, dopamine and norepinephrine are also released which helps with memory retention and attention issues.

Sounds amazing, right?

Sleep

With gaming, smartphones, social media, and whatnot, we don’t get enough sleep these days. Lack of sleep negatively affects your performance and the ability to focus on the task and represses recall skills as well.

Moreover, it instigates depression and increases your stress levels, and you display aggressive classroom behavior. We know that a late-night study session before your exam sounds good and you want to stay up late to finish that assignment.

However, we recommend that you sleep to support your cognitive performance activity.

Nutrition

A balanced diet is good for everyone, but especially for students since fast foods and processed foods are readily available in the school canteens and cafeterias. You have to ensure that kids learn the importance of good eating.

We all know it is very easy to sit in front of the computer and eat several bags of chips at once. However, that is unhealthy. If you eat improved food, it increases the blood flow to your brain and keeps the brain sharp.

Eating small, improved meals at regular intervals will keep the mind fresh and blood glucose levels normal. There are so many difficulties and challenges, and to successfully navigate through them, you need to exercise.

Better Lifestyle for Improved Grades – Final Word

We live in a busy world today where it is very easy to neglect our health and make bad lifestyle choices. When you are responsible for learning, you have to balance physical and academic activities.

Choose a physical activity for physical fitness that will keep both your brain and body sharp and fresh! An increase in physical activity is one of the components of improved academic performance. Moreover, it improves your performance and also helps keep a positive relationship with your body.

Time spent training your abilities is time well spent. Here is to a healthier life!

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents.  That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

• When running on a quiet and safe residential road
• During an organized race
• Roads on which traffic is almost nonexistent
• Roads without sidewalks
• Frozen sidewalks that may be hazardous and/or slippery.
• Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

Here’s how to carry your keys while running

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit 

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.

Conclusion

There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

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.

**This is a Sponsored Guest Post by my friend Alina Boskar **

Studies have shown that most students tend to be more active and do exercise more in high school but once they transition to higher education, they develop sedentary habits. This is due to a large number of assignments. And often students simply do not have enough time to combine self-development, sports and study, although not everyone suffers from such problems, some students actively use thesis helper online, thereby simplifying their study period.

Unfortunately, such statistics are widespread, while many freshmen are deluded that it is possible to successfully combine study, sports, household chores and often also work. So it is not uncommon for students to start looking for dissertations and term papers for sale due to an acute lack of time and unexpectedly difficult tasks. However paradoxical it may seem, allowing at least the necessary minimum time for physical exercises, you will notice that you begin to get more done and remember things better, thereby more than offsetting the time spent.

Many studies have been done on the effect of physical exercise on the brain and most of them have concluded that being physically active helps improve brain performance. Specifically, running has several health benefits to a student and if they make it a habit to run daily, their performance in college will also improve.

Student’s mental health improves

Running helps improve brain health and expel tension and stress that can affect the brain’s functionality. All of this works due to the increased release of norepinephrine that assists the brain to respond more positively to stress. 

The brain processes everything an individual sees, hears, perceives, or feels. The rate at which the brain processes and interprets these circumstances is highly dependent on its health status. If the brain is stressed, tired, or with less oxygen circulation, it will not function effectively. 

When a student creates time to run at least thirty minutes daily, their mind stays calmer and relaxed. All these processes combined help increase brain activity and the rate of processing information. The brain stays healthier and due to the right information processing, the student will perform better academically. 

Physical activity is directly related to academic performance because of the enormous health benefits a student gets. Students should therefore make it a habit to exercise daily, have a study routine and eat healthily. Unhealthy eating will affect positive outcomes from a student’s exercise habits and as described in students essays on eating disorders, it may lead to many health complications like obesity and heart diseases. If students want to avoid negative education effects and perform well, they should combine healthy eating with exercise.

The student’s physical body stays healthy

Sedentary habits can adversely affect the nature and health status of the body. When the body is not healthy, a lot of negative feelings will accompany the student. They might excessively gain weight, feel fatigued all the time, become lazy and spend more time in bed. Eventually, their academic performance will be negative because they will spend less time studying, fail to attend lessons, or do assignments. 

Running is a physical exercise that works wonders in the body. The student will burn more fat and keep their weight in check. They will build their muscles, become stronger and physically active. Due to activity, the student will spend more time studying, stay refreshed and enjoy going for lessons. Their performance in college will improve. 

Students stay organized

Getting time to go out and run requires a student who is organized. Mostly, their running time will be early in the morning before breakfast, morning study, or lessons. To achieve this goal, a student will have to plan and create schedules on when to go for exercise, study, attend lessons, and do other activities.

The student will learn to plan their time and create time when they have extra activities to do in college. Because their mental health, physical and cardio health will keep improving, they will stay active and achieve more. The student will stay organized and the fruits they will reap are the best grades in college. And if they still face difficulty in managing their work assignments, they can use health essay examples on Samplius for reference. A large database of free samples is the best thing they can use to champ their studies.

Students boost their performance in learning 

Studies have shown that at least 50% of students do not engage in any exercise. Most of them think they cannot make it to run daily while others try once and abandon the habit because they felt tired, they are not used to or get challenges.

For the student who manages to continue with the habit, they soon realize it’s possible to achieve anyth ing when they make it a habit. Running also helps the brain perform better due to more oxygen supply and the physical body stays healthy.

Their body will stay relaxed, active and they will remain eager to do and achieve more in college. All these positive habits and outcomes help students to learn to study consistently and boost their performance in learning.

Conclusion 

Running has many benefits to a student in terms of social life and grades. Running in a group creates a way for lasting friendships with people who can support each other during study. Running helps promote life skills like being organized, respectful and disciplined. Their body and brain get higher oxygen flow which helps increase focus, memory, and concentration and keeps the brain part responsible for learning activities. Students’ self-esteem and cognitive ability improve and their performance in college improves.

Author’s Bio:

Alina Boskar works for a local newspaper where she writes current news articles, editorial and career and jobs related articles. Besides that, she works as a freelancer and helps students write their assignments, especially essays and thesis. Her free time is spent sketching cartoons, taking Zumba classes and reading history books.

** This is A Sponsored Post**

Running three miles a day is one of the best things you can do for your health.

When I started this out for the first time, the thought of running three miles felt like a huge mountain to climb. But once I built the habit, it transformed my fitness in ways I never imagined.

Whether you’re running for weight loss, fitness, or mental clarity, making three miles a part of your daily routine can significantly impact you.

Here’s what you need to know about running three miles a day, how long it takes, and how it can help you lose weight.

How Long Does It Take to Run 3 Miles?

The time it takes to run 3 miles depends on various factors, including your fitness level, age, running surface, and weather.

When I first started, I was in the 12-minute-per-mile range, and honestly, that’s perfectly fine! It took me about 36 minutes to complete the distance, and I’ll never forget how satisfying it was to hit that three-mile mark.

For elite runners, three miles can be knocked out in less than 15 minutes, but for most of us, it’ll take around 30 to 45 minutes, depending on your pace.

Here’s a quick breakdown of average times based on pace:

5:00 per mile = 15 minutes for 3 miles
6:00 per mile = 18 minutes for 3 miles
7:00 per mile = 21 minutes for 3 miles
8:00 per mile = 24 minutes for 3 miles
9:00 per mile = 27 minutes for 3 miles
10:00 per mile = 30 minutes for 3 miles
11:00 per mile = 33 minutes for 3 miles
12:00 per mile = 36 minutes for 3 miles
13:00 per mile = 39 minutes for 3 miles
14:00 per mile = 42 minutes for 3 miles
15:00 per mile = 45 minutes for 3 miles

Following a run/walk pattern is okay if you’re new to running. This method eases your body into running and makes the workout more manageable. When I started running, this approach helped me build endurance without feeling like I had to immediately conquer the entire distance.

Will You Lose Weight Running 3 Miles a Day?

One of the top reasons people start running is for weight loss; running 3 miles daily can help.

Running three miles daily made a huge difference when trying to shed some extra pounds. But the real key was combining it with a solid nutrition plan.

You’ve probably heard this a million times, but it’s true: you can’t outrun a bad diet. No matter how far or fast you go, nutrition plays a huge role in your success.

If you’re eating a balanced diet that creates a calorie deficit (burning more calories than you consume), running will help you lose weight.

On average, you burn about 100 calories per mile, so a 3-mile run burns around 300 calories. That adds up to about 2,100 calories per week—roughly 0.6 pounds of fat lost if you consistently maintain a proper diet.

Who Shouldn’t Run 3 Miles Every Day?

Before diving into a daily 3-mile routine, consider your current fitness level.

Running every day isn’t for everyone, especially if you’re new to the sport or have previously dealt with injuries. I’ve seen runners rush into high mileage only to be sidelined with injuries. It’s always better to build up gradually than to push too hard too soon.

Here are a few situations where you might want to hold off:

Total Beginner: If you’ve never run, start with shorter distances and build your endurance over time.

Injury History: If you’ve had issues with knee pain, shin splints, or other injuries, running daily could aggravate those issues.

Health Concerns: If you’re over 50, have a chronic condition, or are significantly overweight, check with your doctor before starting a daily running routine.

How to Start Running 3 Miles a Day

If you’re ready to give it a shot, here’s how you can make the transition smoother and more manageable:

Run At The Same Time Every Day

The best way to make your new running habit last is to do it at the same time every day.

And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.

Running at the same time every day helps reinforce the behavior, making it easier to turn into a habit.

Monitor Your Training

Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. A sports watch can also be useful.

Listen To Your Body

The best way to get fit without getting hurt is to pay attention to your body, especially when running three miles daily.

So, if everything keeps going fine while running three miles a day, keep going forward.

However, if your body tells you it’s time to step back, listen, and rest for a day or more.

Red flags to pay attention to include:

• Elevated heart rate
• Insomnia or difficulty staying asleep
• Persistent aches and pains
• Nagging injuries
• Unwanted weight loss
• Losing appetite
• Feeling agitated or edgy
• Chronic dehydration
• Mediocre athletic performance, such as premature fatigue or slower running time.

If some of these symptoms are not fading within a few days, you should consider consulting your doctor to determine if something else might be behind them. Leave nothing for chance.

Don’t get obsessed with hitting a certain daily mileage if you feel sore or tired. Use some common sense to avoid a potential injury or burnout.

Practice Good Running Habits

Running, whether for a mile or ten, is a high-impact exercise that can take a toll on your body and mind, especially if you do it daily.

To help you avoid getting into trouble, try taking the following simple measures to help you build a better running practice.

• Get the right shoes—head to the nearest running specialty store and ask the staff to analyze your running gait and style to find the best shoe that matches your needs.
• Soft surfaces–it should come as no surprise that running on asphalt and concrete is harder on your body than on soft surfaces such as dirt, wood trails, or grass. So do your body a favor and stick to softer running terrains.
• Try Aqua Jogging– This is the perfect cross-training activity for runners that can help build your running endurance and have little to no impact on your body.
• Keep it easy– Pace yourself properly while running three miles. Stick to an easy and conversational pace to help reduce the impact on your muscles and joints.

The Conclusion

Running three miles daily can be challenging but incredibly rewarding once you build the habit.

Not only will you improve your fitness and mental clarity, but you can also see significant weight loss with the right diet.

Running three miles daily was a game-changer for me physically and mentally.

The key is to start slowly, listen to your body, and stay consistent. Some days will feel easy, while others might feel like a grind—but every run brings you closer to your fitness goals.

Got any questions or comments? Drop them below, and I’ll gladly help you on your running journey!

David D.

Ever wondered how many steps make up a mile?

While it seems simple, the answer is a bit more complex.

The exact number depends on many factors.

If you’re walking, you’ll take around 1,800 and 2,500 steps per mile. If you’re running, that number drop to roughly 1,400 to 1,700 steps.

As a runner and coach, I’ve seen how individual this number can be so let’s break down how many steps you’re likely taking in a mile, whether walking or running.

How Many Steps in a Mile Walking?

On average, there are between 1,800 and 2,500 steps in a mile when walking.

So why the difference?

It’s all about stride length, which varies with height, speed, and even gender.

Taller people take fewer steps because they cover more ground with each stride, while shorter individuals will take more steps to cover the same distance.

In my experience, most fitness trackers give you a pretty good estimate but remember that your pace—whether you’re strolling or power-walking—will also affect your step count. And here’s how long it takes to walk a mile.

How Many Steps in a Mile Running?

Running means fewer steps per mile because your stride length naturally gets longer.

On average, running a mile takes about 1,400 to 1,700 steps. For example, if you’re 5’6” tall and running at a 9:00 per mile pace, you’ll likely take about 1,480 steps in that mile.

Use this figure as a rough guideline, but keep in mind that individual’s stride will vary depending on their running style and speed. It’s always interesting to see how runners with different builds and gaits adjust their stride over time.

Factors That Impact Step Count

A few key things affect your step count, whether you’re walking or running

Stride Length

Stride length is the biggest factor in your steps per mile

The average stride length is about 2.1 to 2.5 feet for most people. The longer your stride, the fewer steps you’ll take to cover a mile. Since running boosts your stride length, you end up with fewer steps per mile compared to walking.

That makes sense, right.

Once you know your steps per mile, you can plan out your goals more easily and see how far you need to walk or run to reach the recommended 10,000 steps.

Height:

Taller individuals generally have longer strides, meaning fewer steps per mile. This is why height plays such a big role in step count. Elite runners, especially sprinters, are often taller, which helps them cover more ground with each stride.

Sex:

Men tend to have longer strides than women due to differences in leg length and overall gait. This usually means men take fewer steps per mile than women do. However, that doesn’t mean women can’t achieve the same speed and efficiency—it’s just a matter of training your stride and form.

Figuring Out Your Step Count

You’ll need to know your stride length to estimate your personal step count. After finding your stride length, here’s a quick formula to calculate your steps per mile

• 5,280 feet (the length of one mile) ÷ stride length = steps per mile.

For example, if your stride length is 2.5 feet, you’d divide 5,280 by 2.5 to get 2,112 steps per mile.

Many fitness trackers ask you to input your stride length during setup so they can accurately track your steps and distance. I recommend using one of these devices if you’re serious about tracking your progress. I’ve found it to be an invaluable tool for both myself and my runners.

How Many Steps in a Mile Running – Based on Height

Here’s a quick look at how your height impacts the number of steps you take when running a mile:

As you can see, taller runners take fewer steps per mile due to their longer stride length. If you’re on the shorter side, don’t worry—plenty of shorter runners have achieved incredible times by focusing on form and efficiency.

Walking vs. Running Step Count

So, what’s the difference between walking and running regarding step count? When walking, you’ll take anywhere from 1,800 to 2,500 steps per mile, while running reduces that number to 1,400 to 1,700 steps. The faster you go, the longer your stride becomes, and the fewer steps you take to cover the same distance.

If you’re training for a race, knowing your average steps per mile can be a helpful way to gauge your progress and adjust your training plan. I like to use step count as a secondary metric to monitor consistency in my stride—especially during longer runs.

Tracking Your Steps

There are plenty of ways to track your daily steps, whether walking or running. Fitness trackers like Fitbit, Apple Watch, and Garmin are excellent options for keeping tabs on your steps, distance, and stride length. If you’re more old school, a simple pedometer will do the job.

To get the most accurate data, wear your tracker throughout the day—from when you wake up until bedtime. This will give you a full picture of how many steps you’re logging daily. I’ve had clients who were shocked by how few steps they took, but with a few changes, they could ramp up their activity levels significantly.

Curious about walking 10000 steps everyday? Check out this article.

How Many Steps In A Mile Running – Based on Height

Here’s a table of the average number of steps per mile running, according to data analyzed by an  ASCM Health and Fitness Journal.

Steps In One Mile Running

The same study from before has also shared the following norms.

Step Count Norms For Men

Step Count Norms for Women

Steps Per Mile Table

Once you figure you your average step length, input in this table to figure out the number of steps in a mile walking or running.

Source: 10000 Steps – The Walking Site

Additional links:

• How to perform running strides
• How long does it take to walk five miles
• How to improve mile speed

The Conclusion

Ultimately, the number of steps you take in a mile depends on several factors, including height, stride length, and pace.

If you’re walking, expect to take between 1,800 and 2,500 steps per mile. If you’re running, that number decreases to around 1,400 to 1,700 steps.

Now that you know how many steps you’re taking, you can use this information to fine-tune your training, aiming to hit 10,000 steps per day or working on running efficiency.

Got any questions or comments? Feel free to drop them below—I’d love to hear about your step-counting experience!

If you’re like most runners, you’ve probably finished a late-night run feeling hungry and unsure what to eat.

We want to refuel but don’t want to undo the hard work we just put in by choosing the wrong foods.

I get it; I’ve been there, rummaging through the fridge at 10 p.m., questioning if peanut butter toast is a post-run friend or foe

But here’s the good news: Eating after a night run isn’t just okay—it’s essential!

Done right, a good meal can turbocharge your recovery, amp up your performance, and gear you up for the next run.

Sounds like a good deal? Then let’s get to it.

In this guide, I’ll break down the best strategies for eating after a night run. We’ll cover why it’s important to eat post-run, what foods to go for, and what to avoid.

The Importance of Post-Run Eating

Running, especially at night, takes a toll on your energy stores. Your body uses glycogen (stored carbs) to fuel your muscles, and after a hard effort, these stores are depleted.

Plus, your muscles experience tiny tears that need protein to repair and rebuild. Skipping food after a night run? That’ll leave you fatigued the next day and can even slow your progress.

I used to skip post-run snacks, thinking I’d save calories by waiting until breakfast. But I noticed that I’d wake up feeling groggy and stiff, like my body was running on empty.

Now, I always eat something with carbs and protein after a run, and I can feel the difference—it’s like giving my muscles the “thank you” they deserve for all that hard work.

Here’s the deal: After you run, especially at night, your body needs two main things—carbohydrates to replenish glycogen and protein to repair and rebuild muscles.

I know I’m repeating myself, but missing that key recovery window can drag down your energy and your progress.

I cannot emphasize this enough.

When To Eat After a Night Run

After cooling down, aim to grab a bite within 30 to 45 minutes.. This is when your body is most receptive to absorbing nutrients to replenish glycogen and start muscle repair.

I know what you’re thinking—it’s late, you’re tired, and a full meal might feel overwhelming.

No worries!

A simple snack with carbs and protein does the trick. One of my go-to’s is a banana with almond butter or a quick smoothie with protein powder, spinach, and berries. Quick, easy, and effective!

So, what should you eat to refuel effectively after a night run? The key is to focus on a balance of carbohydrates and protein. Here’s why:

• Carbs help restore the glycogen (energy) you use during exercise.
• Protein aids in repairing and rebuilding the muscle fibers that were stressed during your workout.

A good rule of thumb is to aim for a 3:1 ratio of carbs to protein in your post-run snack or meal. This ensures you’re giving your body the right fuel to recover.

One of my favorite post-run meals is brown rice with grilled chicken and veggies. It’s simple, filling, and gives me the carbs and protein I need to recover. I also love having sweet potatoes—they’re packed with nutrients and taste amazing with a little olive oil and sea salt.

Here are a few more light, easy-to-digest options that won’t weigh you down before bedtime:

• Banana with almond butter – A perfect combo of carbs and healthy fats.
• Greek yogurt with fruit and granola – Packed with protein and fiber-rich carbs.
• Whole-wheat toast with avocado and a boiled egg – A great mix of complex carbs and protein.
• Smoothie with spinach, berries, and protein powder – Easy to make and packed with nutrients.
• Grilled chicken or tofu with sweet potato – A balanced meal that’s filling but light enough for an evening.

The goal is to provide your body with fuel that helps it recover without being too heavy before bedtime. And don’t worry—you don’t need to prepare a gourmet meal every time!

Carbs: 

Post-run, go for complex carbs; they’re your best bet. Packed with fiber, complex carbs help keep your metabolism steady, boost digestion, and even promote better sleep

Good sources of complex carbs include:

• Brown rice
• Sweet potatoes
• Whole-wheat pasta
• Quinoa
• Oats
• Vegetables (broccoli, spinach, carrots)

What Not To Eat After Running At Night

While it’s important to refuel after a run, you’ll want to avoid certain types of foods—especially if you’re eating late at night. Although white bread and sugary snacks give you a quick hit of energy, they don’t really help with long-term recovery

Here’s what to avoid at night:

• White bread or pasta – These refined carbs are digested quickly and can cause your blood sugar to spike.
• Sugary snacks (cookies, candy, etc.) – They may seem tempting, but they don’t offer much in terms of recovery fuel.
• Fried or greasy foods – Harder to digest, which can interfere with your recovery and sleep.
• Alcohol – While a post-run beer might sound appealing, alcohol can dehydrate you and slow down your recovery.

Experiment with Foods and Listen to Your Body

Finding the best post-run fuel is a personal journey. Your body’s needs might differ from someone else’s, so it’s important to discover what works best for you. Here’s how to start experimenting and tuning into your body’s cues.

Experiment with Foods

Every runner’s body responds differently to certain foods, so trying out new options can help you fine-tune your post-run nutrition.

• Keep a Food Journal: Track what you eat after each run and note how you feel in the hours or days afterward. Are you recovering well? Are you feeling energized or sluggish? These insights can guide you in building a routine that best supports your performance.
• Try New Recipes: Mixing up your post-run meals can keep things exciting and help you discover new favorites. For a refreshing recovery drink, try a smoothie with protein powder, spinach, and berries. It’s packed with protein, antioxidants, and natural carbs to kickstart your recovery.

Listen to Your Body

After a run, tuning into your body’s hunger and recovery signals is key to giving it what it truly needs.

• Check Your Hunger Cues: If you’re not feeling very hungry, don’t force a big meal. Opt for something light, like a yogurt or a handful of nuts, to satisfy your body without overwhelming it.
• Incorporate Post-Run Stretching: As you’re preparing your snack or meal, take a few minutes to do some gentle stretches. Stretching after a run helps your muscles transition into recovery mode, reduces stiffness, and promotes relaxation.

Final Thoughts: 

Bottom line, refueling after a night run is all about striking the right balance.

Eating the right mix of carbs and protein within 30 to 45 minutes of finishing your run will help your muscles recover, restore your energy, and get you ready for your next workout.

Plus, it doesn’t have to be complicated—keep it simple, and focus on whole, nutritious foods.

So, the next time you finish a run after dark, don’t skip that post-run snack. Your body will thank you for it! Please feel free to share your favorite post-run meals or snacks in the comments below. I’d love to hear what’s working for you!

Thanks for reading, and keep running strong!