Cross Training For Runners

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

Boosts Motivation

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

Increases Stamina And Endurance

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

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

Increases Focus

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

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

Helps In Stress Management

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

Shortens Reaction Time

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

This is everything you need to know about how nootropics can enhance runners’ performance. So whether you’re just starting out or you’re a seasoned runner, nootropics can help you take your performance to the next level. If you’re looking for an edge, be sure to give them a try.

Welcome, fellow runners, to the ultimate guide on keto marathon training!

For years, marathon runners have relied on carbohydrates as their go-to fuel source during long training sessions and races.

But what if I told you that there’s another way to fuel your body that could potentially improve body composition, mental function, and energy levels?

But here’s the caveat: “Low-carb and high-fat? Isn’t that a recipe for disaster when it comes to endurance running?”

Well, it’s not that simple.

In this article, we’ll dive deep into the world of keto marathon training and explore the benefits, challenges, and strategies for success.

So, whether you’re a seasoned runner or just starting your marathon journey, get ready to take your performance to the next level with the power of keto.

Running On Keto – Can You Do It?

The short answer is yes. Over time your body will adapt. But the long answer is multifaceted.

Let’s first discuss what the keto diet is all about. Also know as the ketogenic diet, this is a high-fat, low-carb nutrition plan is designed to put your body into a state of ketosis. In this metabolic state, your body relies on fat instead of carbohydrates for energy.

Getting into ketosis and staying there requires a strict diet with fewer than 20 grams of carbs a day. That means saying goodbye to beloved carbs like bread, pasta, and rice. And if you’re new to low-carb diets, the transition can be challenging. But it doesn’t take forever.

Once your body becomes keto-adapted, you’ll experience increased energy levels, improved mental clarity, and even better sleep.

Some runners even swear by the keto diet, claiming that it helps them avoid hitting the infamous “wall” during long runs. Some research has suggested that the keto diet may increase our body’s ability to use fat as a fuel source during exercise. This, as you can tell, can lead to better performance and less fatigue.

Of course, as with any significant dietary change, it’s crucial to consult a healthcare professional before starting a keto diet. They can help you create a personalized plan that meets your nutritional needs and ensures that you’re fueling your body properly for your runs.

Note – Ketosis Is Not Created Equal. Keep in mind that everyone’s body works differently. You might be able to reach ketosis by eating roughly 30 grams of carbs. All while, others may need to reduce their carb intake to 10 or fewer grams per day to be successful.

What Should I Eat On The Keto Diet?

That’s probably one of the most common questions posed by beginners who want to try the keto diet.

It’s simple.

Stock your kitchen with everything you need to reach keto success.

Leave nothing to chance.

Here’s a sample list of keto-friendly foods:

• Fats and oils, including butter, olive oil, sesame oil, almond oil, and flaxseed oil.
• Dairy products such as sour cheese, sour cream, heavy cream, and Greek yogurt.
• Eggs and lots of eggs.
• Meat, especially chicken, beef, goat, and veal.
• Fish, including trout, salmon, sardines, catfish, and tuna.
• Nuts and seeds like walnuts, almonds, pumpkin, sunflower, and sesame seeds.
• Some fruits, such as avocadoes, strawberries, and raspberries.

Here’s what you need to avoid on the keto diet

• Grains and starches, including wheat, corn, oats, and rye.
• Processed foods. If it has carrageenan, don’t eat it.
• Sugary foods and drinks
• Low-fat products such as drinks, glute, diet soda, etc.
• Fruits
• Root vegetables
• Beans and legume
• Alcohol
• Anything else that has sugar

Additional resource – Best supplements for runners

The Pros and Cons of The Keto Diet For Runners

Just like any other nutrition plan, the keto diet comes with its own set of pros and cons. Let’s take a closer look.

Improved Sleep

Improved Sleep: Are you tired of feeling tired? Once you reach ketosis, your sleep cycle will improve. This means falling asleep faster and waking up feeling refreshed.

According to Natures Rise, you can also leverage mushrooms to improve your sleep. But why mushrooms? —you might ask.

Well, mushrooms like Lion’s Mane are very low in carbs—therefore, they fit right into the low-carb category of the keto diet. With mushrooms on your side, all you have to worry about is a good source of high fat, and your keto diet will be ready.

Improved Body Composition

Keto works like magic for weight loss. Research shows that it can help you start burning fat quickly and improve your body composition. You can even work out on the keto diet and lose weight without affecting lean muscle mass. For example, this research reported that working out while on keto can boost weight loss from stores without affecting lean muscle mass.

Other than weight loss, the keto diet can help:

• Improving digestion
• Improving mental function
• Lowering the glycemic index
• Lowering the risk of heart diseases, some cancers, and epilepsy
• And so much more.

Additional resource – Running with diabetes

The Downsides

One of the downsides of the keto diet is poor performance during the early weeks of the diet. It’s like trying to run a race with flat tires – your body simply can’t keep up. But don’t let this discourage you. Remember, Rome wasn’t built in a day. Becoming fully fat-adapted takes time, and it won’t happen overnight.

That being said, once you’re keto-adapted, you’ll experience improved sleep, improved body composition, and many other benefits.

But what about marathon runners? The keto diet eliminates grains, sugar, and starches – all of which are typically the main source of energy during long-distance running. This can be a major concern for seasoned runners who have relied on carbohydrates for fuel.

But it’s not all doom and gloom. Once fully fat-adapted, the body becomes more efficient at burning fat for energy, even during low to mild-intensity training. Research has shown that fat adaptation can take anywhere from 4 to 8 weeks on the keto diet, depending on metabolism and other variables.

What’s more?

Keep in mind the science is still divided on the long-term impact of the keto diet. While many people have seen great success with the diet, others have not. It’s a personal decision that should be made with careful consideration.

Marathon Training Fueling Needs

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

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

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

The truth is a little bit more complicated.

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

Let me explain more.

Additional resource – Before you sign up for a marathon

Keto Adaptation

While most athletes rely on carbohydrates as their primary fuel source, those who have been on the keto diet for a while can tap into a seemingly endless supply of energy stored in their body fat. This is what’s known as being “fat-adapted,” and it can take anywhere from 4 to 8 weeks to attain.

But what exactly is going on inside your body when you make the switch to fat-burning mode? Well, it all comes down to the molecule that powers your muscles: adenosine triphosphate (ATP).

To produce ATP, your body can use either carbohydrates or fats. When carbs are readily available, your body will use them to create ATP. However, when carb levels are low, your body will switch over to using fat for fuel instead.

The argument for fueling with fats

Here’s the exciting part: research shows that body fat contains around 20 times more calories than glycogen, even in lean individuals. This means that if you’re fat-adapted, you can access a much larger energy reserve than if you were relying solely on carbs.

Of course, this doesn’t mean you should go full-on keto if you’re an endurance athlete. Your body still needs some carbs to function properly, especially during high-intensity workouts. But by limiting your carb intake and training your body to use fat as fuel, you can enhance your endurance and unlock a whole new level of performance.

Research On Keto And Endurance Performance Training

So, what does the research say about keto adaptation and endurance training? Well, there’s a growing body of evidence that suggests that the keto diet can indeed improve endurance performance.

For example, a study published in the Journal of Physiology found that endurance-trained athletes who followed a ketogenic diet for ten weeks had greater fat oxidation rates during exercise and were able to maintain their exercise intensity for longer periods of time.

Let’s look at another research.

Around 40 years ago, Stephen Phinney, a world-famous keto researcher, conducted an experiment that could give us a clue.

He analyzed the endurance of six obese, untrained subjects on a treadmill under two different conditions:

Group I – a normal diet that contained carbohydrates, and

Group II – a hypocaloric ketogenic diet (protein-supplemented fast or PSF).

The result was astonishing. The keto group could stay on the treadmill for around twice as long before becoming exhausted compared to the carb-fed group.

But that’s not all. Another experiment had 20 elite ultra-marathoners and Ironman distance athletes perform a maximal graded exercise test and a 3-hour submaximal run at around 60 percent of VO2 max on a treadmill to assess metabolic responses.

During the experiment, Group I was fed the classic high-carb diet, whereas Group II was given a low-carb diet for an average of 20 months. The result? The researchers concluded that long-term keto-adaptation results in drastically high-fat oxidation rates.

Additional resource – 30 Keto recipes 

The Case of Zach Bitter

Now, let’s talk about Zach Bitter, the legendary ultra-marathoner who holds the American record for running 100 miles. He’s been surfing the keto wave since 2011 and cycles between ketosis and low-carb.

What’s more? He focuses on ultramarathons, which are run at a slow and steady pace, making fueling with fat more sensible.

However, it’s important to note that the more intense the race, the more you’ll need carbohydrates instead of fat for fuel.

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

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

Can you Train For A Marathon While On Keto?

Of course, the answer is yes. You just have to do it the right way.

If you’re willing to invest enough time and effort to make fat your main macronutrient and fuel source, you can train and run a marathon on keto.

How long it will take you when you’re newly on keto depends on you, but according to most experts, it can take months.

What’s more?

Some people may never seem to become completely fat-adapted while eating keto. If that’s your case, consider trying carb-cycling or switching from keto to low-carb eating during heavy training days.

Keto Marathon Training Tips

Before you toe the line of a marathon race on keto, there are a few things to consider.

These include:

• Your ketosis length. The first thing to consider is how long you have been in this metabolic state. In most cases, when you’re new to the keto diet, you’ll find it hard to muster up the energy needed for distance running at your pre-keto pace and speed.
• Your calories. You cannot stay in ketosis while eating low-fat. That’s the rule. Your body is primarily fueled by fat on the keto diet, so not meeting your calorie needs means you don’t have enough fuel in the tank.
• Your fat intake. Serious about making fat your main source of fuel? Then your diet must reflect that intention. Simply increasing your protein intake won’t do the trick. If you don’t fuel your body with enough healthy fat, you won’t be able to power through those long workouts.
• Carbo cycling. Consider adding a few low-glycemic index carbs during heavy training days to ensure you have enough fuel in the tank. Remember that to stay in ketosis, you’ll need to stay under 40 to 60 net carbs per day, depending on your metabolism and training volume.

And that’s all!

Additional Resources

Here’s your guide to the Yasso 800 Workout

How to qualify for the Boston Marathon

Keto Marathon Training – Conclusion

If you’ve been keto-adapted for a while and it’s working well for you, then nothing should be stopping you from running a marathon on a keto diet.

I won’t recommend trying the keto diet in the last few weeks leading your marathon.

Think long-term.

Three to four months is a good time range.

Transitioning from eating more fat to fewer carbs takes time for your body to adjust.

That’s why the off-season is the perfect time to transition to a keto diet—or at least when you’re not training for a specific race when you don’t have any race on the schedule soon.

Once you find out what works the best for you, you can start to train for races on a keto diet.

Running offers fantastic health benefits, from reducing the risk of cardiovascular issues to building muscle and burning fat. It’s a go-to exercise for many of us. But there’s a catch – the high-impact nature of running can lead to injuries or worsen existing conditions, especially in your lower body.

Your big toe might seem small, but it plays a big role in generating forward momentum as you dash down the track.

This tiny joint, also known as the MTP joint, plays a crucial role in generating forward momentum while you’re hitting the pavement. However, it’s also susceptible to various overuse injuries.

In this article, we’re diving into the common causes of big toe pain while running. We’ll explore their symptoms, treatment options, and, most importantly, how to prevent these issues from slowing you down.

The Anatomy of the Big Toe

Understanding the anatomy of the big toe is essential to grasp the potential causes of toe pain in runners.

The foot is a complex structure composed of bones, ligaments, muscles, and tendons, all working together to support your weight and enable movement. When runners experience foot injuries, various components of this intricate network can be affected.

One crucial element of the foot is the metatarsophalangeal (MTP) joint, located at the base of the big toe. This joint plays a vital role in the mechanics of walking and running, allowing the foot to roll forward, push off the ground, and flex with each step. Despite its small size, the big toe bears a significant amount of weight and contributes to the overall function of the foot. Research has shown that approximately 5 percent of running injuries involve the big toe joint.

When the MTP joint becomes stiff or experiences issues, it can lead to pain and discomfort, making weight-bearing activities, including running, especially challenging. To better understand toe pain in runners, it’s important to explore the potential causes and appropriate actions to address these issues.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How to Treat Big Toe Joint Pain From Running

Without further ado, let’s look at the main cause of big toe pain in runners as well as how to treat them.

Hallux Rigidus

Hallux rigidus, also known as turf toe or stiff big toe, is a common condition that can cause significant pain and discomfort in the big toe joint. It is characterized by degenerative arthritis of the metatarsophalangeal (MTP) joint of the big toe and is the second most common condition affecting the big toe, following bunions. This condition can result from various factors, including injury to the toe or overuse, which can make walking and standing difficult.

Runners may experience turf toe due to the strain placed on the MTP joint during running or by stubbing the toe while running. Overuse of the joint, such as running long distances or running too frequently, can also contribute to the development of hallux rigidus. Common symptoms of this condition include pain while bearing weight on the affected toe, swelling near the base of the big toe, and limited mobility of the big toe.

Early diagnosis and treatment are essential for effectively managing hallux rigidus. Proper shoes with a roomier toe box can help reduce friction and pressure on the base of the toe. Stiff-soled shoes may also provide relief. Non-surgical treatments, such as over-the-counter pain medications, orthotic inserts, physical therapy, and corticosteroid injections for pain and swelling, are often recommended.

In severe cases where conservative treatments are ineffective, surgery may be necessary to alleviate pain and restore joint function. The specific surgical intervention required depends on the extent of damage to the joint, as determined by a physician through various diagnostic tests, including X-rays. Multiple surgeries may be needed to address all aspects of the condition.

If you suspect you have hallux rigidus or are experiencing symptoms of a stiff big toe, it is crucial to consult with a healthcare professional for a proper diagnosis and personalized treatment plan. Early intervention can significantly improve the prognosis and facilitate a gradual return to running and other physical activities.

Additional Resource – Running with Hemorrhoids

Ingrown Toenail

Ingrown toenails can be a painful and uncomfortable condition caused by the toenail growing into the skin of the toe. This often occurs when the toes rub against the front of tight or ill-fitting footwear, leading to the toenail piercing the skin and growing into it. Cutting the toenail too short or curving it too far when trimming can also contribute to ingrown toenails.

Common symptoms of ingrown toenails include tenderness, darkened skin around the affected nail, swelling, and redness. In some cases, an infection may develop, leading to pus drainage from the area.

If you suspect you have an ingrown toenail, it is essential to address it promptly to prevent further discomfort and complications.

Here are some steps to manage ingrown toenails

• Keep the area clean: Wash your feet regularly with soap and water to prevent infection.
• Soak the foot: Soaking the affected foot in warm water a few times a day can help reduce pain and swelling. Add Epsom salt to the warm water for added relief.
• Wear comfortable shoes: Choose footwear that provides ample room for your toes and avoids putting pressure on the affected toenail. Open-toed shoes or sandals can be beneficial during the healing process.
• Over-the-counter pain relievers: Non-prescription pain relievers, such as ibuprofen or acetaminophen, can help alleviate pain and inflammation.
• Avoid self-surgery: While it may be tempting to attempt to remove the ingrown nail yourself, it’s generally best to leave it alone. Self-surgery can lead to infection and further complications.
• Consult a healthcare professional: If the pain persists, it’s advisable to consult a healthcare provider. They may recommend antibiotics if an infection is present or perform a minor surgical procedure to remove the ingrown portion of the nail.

Blisters

Blisters can be a painful consequence of excessive friction and moisture, especially in hot and humid conditions. These fluid-filled pockets can form on various parts of the foot, including the toes, due to the repetitive rubbing of the skin against socks or shoes.

One crucial aspect of blister prevention is paying attention to any early signs of tenderness or discomfort on your toes or other susceptible areas of your feet. Catching these warning signs early can help you take preventive measures before a blister develops.

Here are some strategies to prevent blisters on your toes while running:

• Proper footwear: Ensure your running shoes fit correctly and provide enough space for your toes. Shoes that are too tight can increase friction and blister formation.
• Moisture-wicking socks: Choose moisture-wicking socks designed for running. These socks help keep your feet dry by wicking away sweat and reducing the chances of friction-related blisters.
• Lubrication: Apply a lubricant or anti-chafing product to areas prone to blisters. Common choices include petroleum jelly or specialized anti-blister products.
• Correct lacing: Experiment with different lacing techniques to find the one that minimizes friction on your toes. Some runners find that using a loop lacing technique or skipping specific eyelets can help reduce pressure points.
• Foot care: Keep your feet clean and dry before putting on your socks and shoes. Consider using foot powder to reduce moisture.
• Gradual adaptation: If you’re breaking in new running shoes, gradually increase your mileage to allow your feet to adapt to the footwear.

Additional Resource – Your guide to runners itch

Plantar Fasciitis

Experiencing stabbing pain in the bottom of your foot or heel post-run, after long periods of sitting, or first thing in the morning?

Plantar fasciitis could be the culprit.

Plantar fasciitis is an infamous overuse injury that causes inflammation of the plantar fascia. The plantar fascia is the tissue that attaches to the heel bone and extends across the bottom of your foot. This bundle of tissue functions as a shock absorber that also supports the foot’s arch during weight-bearing.

Plantar fasciitis is common among runners and one of the leading causes of heel pain. The condition is common among runners who have flat feet, but it can also offer those with high arches.

Treating

If you suspect you’re dealing with plantar fasciitis, take a few days off immediately.

• Rest: Give your foot some time to heal by reducing or temporarily stopping your running activities. Overuse is a common cause of plantar fasciitis.
• Icing: Apply ice to the affected area for about 15-20 minutes several times a day to reduce inflammation and alleviate pain.
• Stretching: Perform gentle stretching exercises for the calf muscles, Achilles tendon, and plantar fascia. Stretching can help relieve tension and promote healing.
• Footwear: Ensure you have appropriate running shoes that provide adequate arch support and cushioning. Orthotic inserts may also be beneficial for some runners.

If pain refuses to dissipate, consult a foot specialist for a thorough diagnosis.

Stress Fractures

If you just took up running or started running more than usual and are dealing with localized, acute pain, you might have a stress fracture.

Stress fractures of the toes are common among runners. These consist of a small crack in the bone or a serious bruising within a bone. The condition is usually caused by repetitive activity and overuse.

Foot stress fractures typically impact the end of the long bones in the foot (the metatarsals), at the base of the pinky toe (the fifth metatarsals), and in the bones of the ankle joint.

Swelling and pain are the most common symptoms of a stress fracture, but you might also notice discoloration around the toe.

Left ignored, a stress fracture can turn into a complete fracture where the bones break through and dislocate.

Treating

Rest: The most crucial aspect of stress fracture treatment is rest. Avoid putting weight on the affected foot or engaging in activities that exacerbate the pain.

• Ice: Apply ice to the affected area to reduce swelling and discomfort.
• Compression: Consider using compression bandages or sleeves to reduce swelling and provide support.
• Elevation: Elevate your foot to reduce swelling, especially when resting.
• Orthotics: Consult with a healthcare provider to assess your footwear and possibly recommend orthotic inserts or changes to your running shoes.
• Physical Therapy: Physical therapists can guide you through exercises to maintain strength and flexibility in the rest of your body while your foot heal

Additional Resource – Here’s your guide to calf pain while running

Other Causes of Big Joint Pain In Runners

Big toe pain in runners can have various causes, and it’s essential to consider other potential culprits beyond the more common conditions mentioned earlier.

Here’s a brief overview of some of these additional causes:

• Raynaud’s Disease: This condition affects blood circulation, leading to temporary narrowing of the blood vessels in response to cold temperatures or stress. It can cause pain and numbness in the extremities, including the toes.
• Rheumatoid Arthritis: An autoimmune disease that can affect joints, including those in the toes. It often causes pain, swelling, and stiffness in the affected joints.
• Morton’s Neuroma: This is a thickening of the tissue around a nerve leading to the toes, often between the third and fourth toes. It can cause sharp, burning pain and numbness in the toes.
• Gout: Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints. It can lead to sudden and severe pain in the big toe joint.
• Sesamoiditis: Inflammation of the sesamoid bones, which are small bones located beneath the big toe joint, can cause pain in the area.
• Bunion: A bunion is a bony bump that forms at the base of the big toe. It can cause pain and discomfort, especially during activities like running.
• Turf Toe: This is a sprain of the ligaments around the big toe joint and is common in athletes, including runners. It can result from hyperextension of the big toe.
• Capsulitis: Inflammation of the joint capsule surrounding the big toe joint can lead to pain and limited range of motion.

Symptoms and treatment options can vary depending on the cause of the pain, so at the end of the day, you’re better off consulting your doctor for a thorough examination.

Additional resource – Chiropractor for runners

Big Toe Joint Pain From Running – The Conclusion

There you have it! If you’re suffering from big toe joint pain while or after running, then this post has you covered. The rest is just details.

Thank you for stopping by.

Keep running strong.

Are you a runner on the hunt for that extra edge in performance? Well, you’re in the right place!

Let’s face it, the world of fitness supplements can be overwhelming, especially if you’re new to the game. There’s a supplement for everything, from turbocharging recovery to giving your muscles that extra oomph and even boosting your lung power.

But worry not, my running friend. In today’s article, we’re going to navigate this supplement maze together. I’ll be your guide to uncover some of the best supplements for runners, ensuring your high-performance engine keeps humming at its best.

So, if you’re ready to explore the world of running supplements and take your running game to the next level, let’s lace up those shoes and get started!

Note – Please keep in mind that the supplement world is vast and constantly evolving. Today, I’ll share some well-researched supplements that have proven benefits for runners. However, it’s essential to remember that the supplement industry is a massive business, and not every product out there is worth your hard-earned money.

While seeking ways to enhance your running performance, it’s crucial to rely on science-backed options. So, let’s explore some of these supplements that have a solid foundation of research behind them. Keep in mind that this list is not exhaustive, but it’s a great starting point for runners looking to optimize their nutrition and performance.

What is A Supplement?

Sports supplements are a powerhouse of performance-boosting goodies that are custom-made for athletes and fitness fanatics. They’re like a turbocharged version of your regular diet, delivering a range of benefits that go beyond what you get from your everyday meals.

We’re talking about a diverse squad here, including:

• Amino acids: These are your trusty sidekicks for muscle recovery.
• Vitamins: The essential alphabet for keeping your body in top shape.
• Herbs: Nature’s little helpers for various fitness goals.
• Minerals and electrolyte-rich drinks: The hydration heroes.
• Bone & joint support compounds: Keeping your frame strong and sturdy.
• Other botanicals: A wide world of natural goodness.

So, supplements are like your fitness toolkit, packed with specialized tools to help you smash those goals. Whether you’re looking to recover, energize, strengthen, or do something else entirely, there’s probably a supplement out there for you.

Do supplements work?

Ah, the million-dollar question.

Well, it’s a bit like navigating through a foggy forest. Science suggests that certain supplements might lend a hand with certain types of exercise, but here’s the plot twist: they’re no magical shortcut to fitness heaven.

See, experts advise that supplements can be helpful sidekicks, but they’re no replacement for a healthy, balanced diet.

And here’s where the plot thickens: while many sports supplement companies make grand claims, only a select few have the research receipts to back them up.

To add a twist, some supplements might come with hidden surprises, like harmful additives and sneaky artificial compounds not mentioned on the label.

What’s more?

Supplements don’t have to pass any strict Food and Drug Administration (FDA) tests before hitting the shelves. It’s like the Wild West out there!

So, here’s the golden rule: if you’re considering playing the supplement game, make a pit stop at your doctor’s office first. No dice-rolling with your health!

Oh, and here’s a pro tip for the journey: store your supplements in a cool, dry place to keep them pristine. Don’t go rogue and take more than the recommended dose, and if you encounter any side effects, it’s time to drop the supplement like a hot potato.

Do Runners Need Supplements?

When it comes to supplements, runners don’t necessarily need them like a squirrel needs nuts for winter.

In fact, I’d say runners probably shouldn’t pop those pills and powders unless a wise doctor in a white coat gives the green light.

So, what’s the game plan? Well, step one is to make a pit stop at the doc’s office for a checkup, especially if you’ve been grinding those miles or made some major lifestyle changes recently. Safety first!

Remember, supplements for runners are like sidekicks to your diet’s superhero. They can swoop in to save the day if there’s a nutrient deficiency, but they’re not the main show.

So, lace up those running shoes, hit the pavement, and let your diet be your trusty fuel. And if things feel off, that’s when you bring in the health experts for backup!

Be Careful

I’m not a doctor, and I’m not here to give you a prescription for supplements. The decision to take supplements should be based on your individual circumstances and needs.

Several factors can come into play, including:

• Your training intensity and volume. If you’re pushing the limits with your mileage and intensity, supplementation might become more important.
• Your competitive level. If you’re a serious competitive runner, your training demands might necessitate supplements.
• The quality of your diet. If your dietary choices aren’t the healthiest, or if you have dietary restrictions, supplements could fill in the gaps.
• Your blood test results. If your blood work reveals specific nutrient deficiencies, supplements might be recommended.

Now that we’ve covered some of the potential drawbacks of supplements, let’s dive into the actual list.

The 9 Best Supplements For Runners

In today’s market, there are many innovative supplement options available to cater to the specific needs of athletes and runners.

Let’s dive into some of the most recommended supplements for runners and how to make the most of them.

1. Protein

Protein is indeed a vital supplement for runners and athletes. It plays a crucial role in muscle repair and recovery, which is essential for maintaining performance and preventing injuries. When you engage in activities like running, your muscles undergo stress and breakdown, and adequate protein intake helps in rebuilding and strengthening them.

To determine how much protein you should consume, it’s recommended to aim for approximately 0.8 to 1.1 grams of protein per pound (or 1.6 to 2.2 grams per kilogram) of body weight per day. This means that, for instance, a 160-pound individual should target around 140 to 180 grams of protein daily. Meeting this requirement through dietary sources can be challenging, which is where protein supplements become beneficial.

Whey protein, especially hydrolyzed whey protein, is an excellent option for runners. It is known for its quick absorption into the muscles, making it an efficient choice for post-exercise recovery. Whey protein is considered a high-quality protein due to its high biological value and has been shown to support recovery and limit muscle protein breakdown.

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

2. Electrolytes

Electrolytes are crucial for runners, especially when training in hot weather. These charged ions play a vital role in various bodily functions. While you can meet your electrolyte needs through your diet, excessive sweating during long, hot runs can lead to imbalances.

Signs of electrolyte deficiency include nausea, dizziness, muscle weakness, soreness, fatigue, cramping, and, in severe cases, blood pressure and heartbeat issues, as well as an increased risk of stroke.

Fortunately, there are electrolyte drink tablets available to help replenish lost electrolytes after your workouts, leaving you feeling refreshed instead of tired and sluggish. These tablets typically contain potassium and sodium, essential for proper hydration.

While some sports drinks also contain electrolytes, they often come with added sugars. In contrast, electrolyte tablets contain only the necessary electrolytes and are designed solely for hydration. Look for tablets that can be dissolved in water or taken in capsule form, whichever is more convenient for you.

When selecting an electrolyte supplement, ensure it includes essential electrolytes like sodium, calcium, magnesium, and potassium. Prioritize products that offer a reasonable price per serving and are easy to use. The key is to stay hydrated and maintain your electrolyte balance for optimal running performance.

3. Magnesium

Magnesium is a critical micronutrient that many people are deficient in, and it plays a vital role in numerous biological processes. For runners, magnesium is even more essential due to its involvement in various aspects of exercise performance.

This coenzyme is responsible for approximately 300 reactions in the body and influences bone health, blood pressure, nerve function, and muscle contraction. Specifically for runners, magnesium helps regulate heart rhythm, lower blood pressure, facilitate proper muscle contraction, and is crucial for ATP production—the primary energy source for our cells.

However, surveys have indicated that a significant portion of the American population, around 85 percent, is deficient in magnesium. Given that many individuals in developed countries lead sedentary lives, it’s likely that trained athletes, especially those who log high mileage each week, may also experience magnesium shortages.

Magnesium deficiencies can exacerbate the loss of various vitamins and minerals as the body struggles to absorb nutrients from the gut. To address this, it’s important to include magnesium-rich foods in your diet, such as leafy vegetables (e.g., spinach), nuts, whole grains, seeds (e.g., Brazil nuts, pumpkin seeds, cashews), legumes, and bananas.

Supplementing with magnesium is another option, and there are different forms available, including magnesium oxide, citrate, glycinate, malate, and chloride. When selecting a supplement, it’s essential to read the labels carefully. Avoid amino acid oxide-based supplements like magnesium carbonate and magnesium glycinate if you’re prone to stomach issues while running. Instead, opt for magnesium malate and magnesium glycinate chelates, which tend to be more digestible and absorbable by the body.

The appropriate daily magnesium intake varies depending on individual needs. If your doctor prescribes magnesium supplements to address a deficiency, you should generally take more than 250 mg daily.

However, be cautious with the dosage, as excessive magnesium intake can lead to diarrhea and digestive problems. The recommended daily allowance for the general population is approximately 450 mg for men and 350 mg for women. Research suggests that athletes, especially runners, may benefit from safely taking 600 to 800 mg of magnesium daily.

4. Vitamin B12

Vitamin B12 is a crucial nutrient that can significantly impact your running performance and overall well-being. If you frequently experience fatigue or lethargy or seek to enhance your running capabilities, it’s worth considering increasing your vitamin B12 intake.

Vitamin B12 serves various vital functions in the body, including:

• Facilitating protein absorption
• Ensuring the release of dietary folate into the body
• Maintaining healthy blood cells
• Promoting muscle strength
• Reducing fatigue and tiredness

A deficiency in vitamin B12 can lead to neurological issues and a range of unwanted symptoms. Weak muscles and fatigue may occur because your body can’t produce enough red blood cells, which are responsible for delivering oxygen and nutrients to working muscles during running. Severe deficiency cases can even affect your balance, increase the risk of falls, and cause mouth ulcers.

While vegans are particularly susceptible to B12 deficiency, anyone can be at risk if they don’t consume enough B12-rich foods. Whole grains, leafy greens, eggs, nuts, and dairy products are natural dietary sources of vitamin B12.

Ideally, vitamins should be obtained from a balanced diet whenever possible. However, if you believe you’re not getting enough B12 through your diet, supplementing with a B-complex vitamin may be a safe option, especially under the guidance of a certified physician.

When it comes to supplements, vitamin B12 is available in two primary forms: methylcobalamin and cyanocobalamin. While cyanocobalamin is more cost-effective, it’s less readily absorbed by the body and may not effectively address your deficiency. When choosing a supplement, check the label for vitamin B12 in the form of methylcobalamin, which is more bioavailable and effective.

5. Iron

Feeling unusually tired and can’t pinpoint the cause? Low iron levels might be the culprit, making iron supplementation a valuable consideration for runners as a form of insurance. However, it’s essential to be aware that even with supplementation, factors like gut health and inflammation can still put you at risk of iron deficiency.

Why is iron so crucial for runners? Iron is a mineral responsible for oxygen transport throughout your body, especially to working muscles. It plays a vital role in energy production and the distribution of oxygen via red blood cells, making it particularly important for athletic performance.

Unfortunately, research has shown that more than 56 percent of runners suffer from iron deficiency, significantly impacting their performance. Several factors make runners more susceptible to this deficiency, including excessive sweating, gastrointestinal (GI) issues, and a condition known as “foot strike hemolysis.”

This condition, often referred to as runner’s anemia, occurs when the repetitive stresses of running damage red blood cells as they pass through the feet.

Female runners face an increased risk of iron deficiency due to menstruation and may require additional supplementation.

So, how should you address this? Iron-rich food sources include red meats, grains, and black beans. When considering iron supplements, it’s advisable to undergo a blood test to assess your current iron levels. This not only helps determine if you have a deficiency but also establishes a baseline for tracking improvements with supplementation. Remember, you can’t enhance something you can’t measure.

To maximize iron absorption, increase your intake of vitamin C, which assists your body in absorbing iron effectively. By addressing iron deficiency, you can potentially alleviate fatigue and enhance your running performance.

6. Calcium

Calcium isn’t just about maintaining strong bones; it’s essential for various organ systems’ proper function. This mineral plays a crucial role in nerve signal transmission, heart rhythm regulation, and muscle contraction. For runners, calcium is particularly important in preventing stress fractures and knee problems.

Runners have higher calcium requirements compared to the average person, but the specific daily intake can vary based on factors like age, training level, and weight. Younger runners might need around 1,300 mg daily, while older ones may manage with about 1,000 mg.

Apart from supplements, there are dietary sources rich in calcium that runners can incorporate into their nutrition. These sources include dairy products, leafy green vegetables, and salmon. Additionally, calcium-fortified beverages like soy and almond milk are excellent alternatives, especially if you can’t consume dairy products.

To ensure optimal calcium absorption, it’s essential to have an adequate intake of vitamin D. This fat-soluble vitamin plays a vital role in calcium absorption, making it a critical companion for maintaining strong bones and overall health.

7. Vitamin D

Vitamin D deficiency is more common than you might think, with research revealing that approximately 75 percent of adults are deficient in this essential nutrient. Even among runners who average 20 miles a week, three-quarters were found to have low vitamin D levels, according to a study conducted at the Cooper Clinic in Dallas.

Vitamin D isn’t just important for bone health; it also has a significant impact on cardiovascular health, mood, and immune system function. As a runner, it’s crucial to ensure you’re meeting your daily vitamin D needs.

If you’re concerned about your vitamin D levels, it’s wise to get tested by measuring your blood levels of 25-hydroxyvitamin D. Your doctor can assess whether you’re at risk of deficiency and recommend an appropriate dietary or supplement plan. These blood tests are relatively inexpensive, typically ranging from $30 to $50, and can be combined with other tests for a comprehensive blood panel profile.

The primary source of vitamin D is direct exposure to sunlight, as your skin can produce this nutrient from cholesterol when exposed to UVB rays.

However, various factors such as sun protection, skin color, and genetics can affect how much vitamin D your body generates from UVB light. Additionally, there are limited food sources of vitamin D, making supplements a practical option for many individuals.

Considering these factors, runners, especially those who are deficient, may require around 5000 IU of vitamin D per day for eight weeks to reach a blood level of 40 ng/mL. It’s worth noting that vitamin D is fat-soluble, so consuming it alongside a source of dietary fat can enhance absorption.

8. Probiotics

Gastrointestinal issues can be a common challenge for runners. If you’re someone who experiences stomach problems during your runs, maintaining a healthy gastrointestinal (GI) tract can make a significant difference.

Probiotics, which are beneficial bacteria found in certain foods and supplements, can play a crucial role in supporting digestive and gut health.

Probiotic-rich foods help balance the friendly bacteria in your digestive system. This balance is essential for reducing the risk of various digestive disorders, promoting heart health, enhancing your immune system, and more. On the flip side, an imbalance in gut bacteria can lead to increased inflammation and various health problems.

If you’re committed to reducing instances of skipping runs due to feeling run down or experiencing stomach issues, probiotics can be a valuable addition to your routine.

Probiotics can be obtained from foods like sauerkraut, yogurt, miso, kimchi, tempeh, and kombucha. Alternatively, you can opt for probiotic supplements. However, it’s important to choose your supplements carefully because not all products labeled as “probiotics” may be suitable for your specific microbiome.

When it comes to selecting probiotics for runners, the best choices should be tailored to your individual needs, including factors like recovery, performance, immunity, and overall gut health. To find the most suitable probiotic options for your training goals and health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian. They can provide personalized recommendations based on your unique circumstances.

9. Omega-3s

Omega-3 fatty acids, commonly found in fish oil, offer a wide range of health benefits, and they can be particularly beneficial for runners. Research suggests that these fatty acids help reduce inflammation, limit the build-up of lactic acid in muscles, and contribute to longer runs, reduced soreness, and faster recovery.

Furthermore, omega-3s have been shown to improve immunity, alleviate inflammation, and potentially reduce workout-induced muscle damage and delayed onset muscle soreness. For runners, incorporating omega-3 fish fatty acids into their routine can be highly advantageous.

It’s important to note that our bodies cannot produce omega-3 fatty acids, so we need to obtain them through our diet or by taking supplements. Experts typically recommend a daily intake of approximately 250 mg to 600 mg of DHA and EPA omega-3 fatty acids. This is equivalent to consuming two to three seafood meals per week, as per the Dietary Guidelines for Americans 2020. Additionally, the recommended daily intake for ALA omega-3 fatty acids is around 1600 mg for men and 1100 mg for women.

Where and how To buy Running Supplements

You can purchase running supplements from various sources, including health food stores, pharmacies, grocery stores, and online retailers. However, it’s crucial to ensure that you’re buying high-quality supplements that meet your specific needs.

Here are some tips to help you make informed choices

• Choose Reputable Retailers: Always buy supplements from reputable and trusted retailers. Look for stores or websites with a good track record for selling genuine products.
• Check Ingredient Lists: Select supplements with the fewest extra ingredients and no added fillers. This ensures that you’re getting the active ingredients you need without unnecessary additives.
• Third-Party Testing: Look for supplements that have been independently tested for quality and purity. Organizations like Consumer Labs provide reviews and evaluations of various products, helping you assess their quality.
• Beware of Extremely Low Prices: While cost is a consideration, extremely cheap supplements may raise concerns about their quality and authenticity. If a product is significantly cheaper than similar options, it’s essential to scrutinize it thoroughly.
• Price Doesn’t Always Equal Quality: Conversely, the most expensive product on the market doesn’t necessarily make it the best for your needs. Evaluate the ingredients, dosage, and intended purpose of the supplement to determine its suitability for your goals.

The 9 Best Supplements For Runners – The Conclusion

There you have it! Today’s article should get started on getting to know the most important supplements for runners.

Remember that when your body is running low on essential nutrients, you might be causing more harm than good.

How much protein do runners need? If the answer intrigues then you’re in the right place.

Here’s the truth.

Whether you’re running to lose weight, training for your first 5K, or aiming to complete a sub-4 hour marathon, you already know that your body requires more nutrients than the average person.

Overall, most runners focus on getting an adequate amount of carbohydrate in their diet, but protein is equally important. In fact, as a runner—or endurance athlete—protein is integral to your training.

The macronutrient is one of the primary macronutrient groups you need each day as it helps in tissue repair, immune function, injury prevention,  and exercise recovery—I can go on and on, but you get the picture.

But how much protein does a runner need?

Protein intake for runners isn’t rocket science.  As long as you’re getting enough of the macronutrient, you’ll be on the right path.

Protein needs vary between runners, largely depending on training goals, intensity, and time spent training.

In most cases, if you’re eating a well-balanced, nutritious diet with plenty of quality protein sources, you definitely are getting enough protein.

In this article, I’ll break down runners’ needs for protein and share a few practical guidelines on making the most out of this valuable nutrient.

Sounds great? Let’s get started.

What Protein?

Let’s start at the beginning – what protein is?

Protein is the building block of muscle. It consists of the amino acids that make up muscle tissue.

That’s not the whole story. The macronutrient is also key for repairing damaged muscle tissue.

It aids in recovery and is a key macronutrient for human survival. Skip on protein, and your body may start eating itself.

What’s more?

Protein can also function as a fuel source, providing about 10 percent of the energy needed to sustain endurance training—like running.

For these reasons—and some more—as a runner, you need protein—and you need it more than the average person.

That’s why if you want to perform your best, you’ll need to add plenty of protein-rich foods into your diet.

Do Runners Need Protein?

Of course, they do. After all, protein is the building block of muscle and all that.

Rich protein foods and shakes aren’t just for strength buffs.

If you engage in any form of exercise that damages muscle tissue, your body will require some amount of protein to repair and recover itself.

Running breaks down your muscle tissue. The longer and/or faster you run, the more muscle damage.

When your muscles aren’t getting enough protein, this can severally limit your ability to get faster and fitter.  By consuming protein, you’ll help build that muscle back so you can keep on running your best.

What’s more?

Long distance runners require more protein each day than recreational runners.

Trying to build muscle?

If you’re lifting heavy while sticking to a regular running program, your protein needs will go up. This is especially the case if you’re trying to build muscle.

Not A Fuel Source

Although protein does provide some of the energy burnt during exercise, it shouldn’t be considered a fuel source. Instead, think of protein as a muscle builder, repairer, and re-conditioner.

It drastically helps in muscle damage and reduces the impact of cortisol, the stress hormone which is behind the breaking down of muscles.

For more on the roles of protein during exercise, check the following resources:

• International Society of Sports Nutrition Position Stand: protein and exercise
• Dietary protein and exercise: Is there a winning combination?
• Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method
• Variable-Intensity Simulated Team-Sport Exercise Increases Daily Protein Requirements in Active Males
• The importance of protein intake in master marathon runners
• Whey Protein Improves Marathon-Induced Injury and Exercise Performance in Elite Track Runners
• Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery

How Much Protein Do Runners Need?

Now that you know a thing or two about the importance of protein for runners, let’s get back to the main topic of today’s post – how much protein do runners need?

In short, I’d dare say more than you probably think.

Let’s start with the daily recommended dietary allowed for protein.

The number is around 0.36 grams per pound of body weight.

And yes, this is too low for most adults, research shows.

That’s why the American College of Sports Medicine recommends runners to consume more protein—at least around one gram of protein per kilogram of body weight per day.

For example, if you weigh 160 pounds, you’ll need about 70 grams of protein throughout the day to meet your needs.

But is that enough?

Is it a universal rule?

Again the science begs to differ.

The Research

Let’s check some of the research on the subject

Research conducted by the University of Toronto revealed that runners should strive to consume 1.6 to 1.8 grams of protein per kilogram of bodyweight on training days.

Another study published in the International Journal of Sports Nutrition and Exercise Metabolism reported that track and field runners should consume about 1.6 grams of protein per kilogram of body weight for the best training gains.

To put these numbers into perspective, these protein portions are roughly twice the recommended dietary allowance (RDA) for protein guidelines to the general population.

Again, and I hate to sound like a broken record—runners need more protein than the average person.

My recommendations

Here’s what I’d recommend you do to make sure you have enough protein.

If you’re keeping your mileage within the moderate range—as in, running more than a few hours per week (this includes most recreational and intermediate runners), you consume closer to your body bodyweight in grams of protein.

Keep in mind the more fuel you burn in training, the higher your protein needs to prevent your body from breaking down your muscle to fuel your training.

Logging serious miles every week?

Consider shooting for two grams of protein per kilogram of body weight per day.

To Sum it Up

Here are the three levels of protein intake for runners

• Low activity – Shoot for 0.8 to 1 g of protein per pound of body weight each day
• Regular runner – shoot for more than 1 to 1.3 grams of protein per pound of bodyweight reach
• Heavy training – shot for 1.3 to 1.8 grams of protein per pound each day.

I cannot stress this enough.

Protein Calories in Diet

Protein should make up around 20 to 30 percent of your daily calorie intake. So where should the rest come from?

Overall, carbohydrates should make up to 50 to 60 percent of your daily calorie intake, whereas fat should make up the rest—roughly 15 to 20 percent.

These proportions should be enough to make up for any protein used up for fuel during training as well as support repair and recovery of muscular tissue.

Additional Resource – Creatine For Runners

How to know if you’re getting enough protein

Proportions aside, the best way to tell if you’re getting enough protein—or not—is to pay attention to your body.

After all, protein needs vary from one runner to the next, based on weekly volume, training intensity, and non-running elements such as medical conditions that can alter protein intake needs.

For starters, get an estimate of your daily protein needs. Do this by monitoring your daily calorie intake then determining the total protein content as your baseline.

Next, have an honest talk with yourself.

Are you feeling tired after running Do you have chronic muscle soreness? Are you gaining any muscle? Or losing it? Go through all bases.

Overall, there are a few warning signs that you might lack protein intake. Some of these include

• Low libido
• Chronic slightness, the laziness of fatigue
• Back of sleep
• Lack of mental focus and weak cognition
• Brittle hair and nail
• Loss of muscle tissue or unwanted changes in body composition

If you notice one more of these symptoms, then you’ll want to build up your protein intake.

Try adding an extra serving of protein per meal, and then see how you feel afterward.

Still in doubt? Consult a doctor or a registered nutritionist to find what works for you.

Can You Have Too Much Protein

Having enough protein is good for you, but, just like anything else, consuming too much can be problematic. Overall, when you eat too much protein than you need, the extra is either burned for energy or stored as fat in your fat adipose.

In general, you risk the following by eating too much protein:

• Not getting enough carbs to meet your fuel needs forces your body to turn to protein as a fuel source, which can be quite wasteful.
• Spending a lot of money since most high-quality sources of protein are expensive
• Urinating more often to eliminate waste products of protein breakdown.
• Increasing calcium loss as research shows that a diet high in protein may cause this.

The Best Sources of Protein For runners

As a general rule, high-quality protein sources include:

• Leans meats, preferably grass-fed
• Eggs
• Low-fat dairy

Overall, animal-based source of protein pack in the full spectrum of amino acids for optimal protein absorption.

For example, three-ounce sirloin steak packs about 23 grams of protein, whereas a cup of Greek yogurt has 20 grams.

On the other hand, plant-based protein foods, such as seeds, nuts, quinoa, leafy greens, contain fewer of the essential amino acids, which makes them less protein-dense.

This might fall short of meeting your body’s needs—unless you’re eating a variety of plant-based food and at a higher amount as well.

Again, you might run the risk of ingesting more calories than you should, but it’s a risk most plant-based dieters are willing to take.

Here are some concrete examples of protein intake.

21 grams of protein is the equivalent of;

• Half a chicken breast
• A 3-ounce serving of lean meat, poultry, or fish
• One small hamburger
• One medium pork chop

7 grams of protein equals:

• 1 ounce of cheese
• One egg
• 1/4 cup cottage cheese
• Two egg white
• Half a cup of cooked beans
• 4 ounces of tofu
• Two tablespoons of peanut butter.
• 8 grams of protein equals
• One cup of milk or yogurt

3 grams of protein equals:

• One slice of whole-wheat bread

Additional resources – BCAAs benefits for runners

How Much Protein Do Runners Need? – The Conclusion

There you have it! Today’s post should put you on the right path toward meeting your protein needs while running. The rest is just details.

Thank you for dropping by today.

In the meantime, keep running strong.

David D.

Ready to dive into the fascinating world of combining keto and running? You’ve landed in the perfect spot!

Picture this: you’re gearing up for a run, the pavement stretching out before you, but wait, there’s a twist. You’ve heard about the keto diet, the low-carb superstar that has everyone talking, and you’re curious.

Can you really fuel your runs with fat instead of carbs? Is it a match made in fitness heaven or a recipe for disaster?

We get it. Carbs have long been the go-to energy source for runners, and pasta parties before races have practically become a tradition. But in recent years, the keto diet has been shaking up the nutrition game, making runners sit up and take notice.

So, can you truly embrace the keto lifestyle while keeping your running game strong? The answer is a resounding YES!

But here’s the kicker: it comes with a few guidelines and trade-offs. Don’t worry; I’ve got your back!

In this article, I’ll guide you through the keto-running maze, covering everything from the basics of keto to the pros, cons, and, most importantly, how to do it safely and effectively.

Ready? Let’s hit the ground running.

What Is The Keto Diet

Let’s dive into the nitty-gritty of the keto diet. At its core, the keto diet is like a symphony of fats, a gentle hum of proteins, and a whisper of carbohydrates. It’s akin to the famous Atkins diet and other low-carb regimens, but it has its own unique flavor.

Here’s the magic trick: to truly embrace the keto lifestyle, you’ll need to coax your body into a state called “ketosis.” Imagine it as a switch, where your body decides, “Okay, carbs, you’ve had your time in the spotlight. It’s time for fat to take center stage.”

So, how does this keto transformation work? Well, you become a maestro of fat consumption while putting carbs on a strict diet. By doing so, you gradually deplete your body’s carb stores, forcing it to tap into its fat reserves for energy.

This cunning move thrusts your body into ketosis, a metabolic state where fat reigns supreme as the primary fuel source. It’s like giving your car a new type of fuel—it runs just as efficiently, but now it’s powered by fat instead of carbs.

During this fascinating process, your body starts producing these little powerhouses called “ketones.” Think of them as the VIPs in the energy production business, derived from fat and taking the place of glycogen, which is mainly derived from carbs

Additional resource – Keto marathon training

The Meaning Of Keto Adaptation

Let’s talk about the fascinating concept of keto-adaptation, or as some folks like to call it, “fat adaptation.” This is where the magic happens, the grand metabolic shift from being a carb-burning machine to becoming a fat-burning machine.

Now, according to science, this transformation into a fat-burning zone can take anywhere from a modest four weeks to a wizardly 12 weeks. But here’s the kicker: the exact timeline depends on a mix of variables, such as . diet, physiology, metabolism, and even your training habits.

Staying In Ketosis

To keep those ketones flowing, your daily carb intake should dance in the range of about 30 to 50 grams, and that range might shimmy a bit depending on how much running you’ve got going on. It’s like balancing on a keto tightrope!

But and here’s where things get tricky: there’s a list of foods that are strictly off-limits in the keto realm. Here are the main villains.

• Bread

• Fruits
• Starchy vegetables like beets and potatoes
• Legumes
• Beans
• Lentils
• Beer and alcohol
• Many condiments and sauces are high in sugar
• Any other sugar-rich food item

Additional resource – Probiotics For Runners 

Fat Adaptation Takes time

While you can slip into ketosis within a few days of slashing your carb intake, don’t expect to become a full-fledged keto athlete overnight. True keto-adaptation is like a fine wine; it takes time.

Typically, you’re looking at a 6 to 12-week span after entering ketosis, and that’s if you’re diligently following the keto regimen.

But here’s the kicker – the exact timeline can vary significantly based on factors like your physiology, metabolism, and how you structure your training.

Now, here’s where it gets interesting. Endurance athletes, like marathoners or ultra-runners, might have a leg up in the fat-adaptation game. Research suggests they can become fat-adapted a bit quicker than your average Joe or Jane.

Lucky them, right?

But, and it’s a big but, those initial weeks or even months of keto can be quite the rollercoaster. You might feel like you’ve hit a wall, your energy levels might resemble a yo-yo, and you might question all your life choices. It’s a bit like learning to ride a bike – wobbly at first, but you’ll get there.

The golden moment arrives when you’re truly fat-adapted. That’s when your body becomes a fat-burning machine, and you can go the distance – quite literally. Many seasoned keto runners report improved endurance once they reach this stage.

However, here’s the curveball – not everyone’s keto journey ends in a fairy tale. Some folks, despite their best efforts, may never fully adapt to endurance exercise on keto. Life’s unfair that way, isn’t it?

To navigate these waters, some athletes turn to carb cycling. This means they’ll switch back to a more carb-rich diet for specific periods or during high-intensity training weeks.

The Verdict

Now, the million-dollar question – should you take the plunge into the keto world as a runner? Is it your golden ticket to peak performance and newfound health? Well  the answer is a bit like your favorite running trail – winding and personal.

I hate to sound like a broken record, but ultimately, it’s your call. Going low carb is a journey, not a destination, and it may not be the right path for everyone. But if you’re up for the challenge, the rewards can be sweet, or should I say, savory.

Here’s the deal: if you commit to the keto lifestyle and navigate the adaptation process wisely, there’s a good chance you’ll unlock the ability to tap into your body’s fat stores for fuel.

In the grand scheme of things, the benefits of keto often outweigh the downsides, especially if you’re willing to trade short-term performance dips for long-term health gains.

However, a word of caution – if you’ve been pounding the pavement for a while and decide to go full keto, brace yourself. Your performance might take a hit, and it would be hit hard.

So, if you have a big race on the horizon where you’re aiming to smash your PR, going keto might not be the best strategy at that moment. Timing is everything in the world of running.

Additional resource – Best sources of electrolytes for runners

How To do it Safely

Switching to keto can be a real buzzkill for your performance and mood, especially during those initial days. So, rule number one – don’t attempt anything too strenuous when you’re just starting out.

Keep it light. Plan your first keto cycle during a period when you’re okay with the idea that your athletic performance might take a slight dip. Think of it as a strategic pit stop in your running race – you’re refueling, even if it means slowing down for a bit.

This is your body’s adjustment period, and it’s crucial to be patient with yourself. Just like you wouldn’t expect to shave minutes off your mile time on day one of training, you can’t expect keto magic to happen overnight.

How Long Should You Go Keto For?

So, here’s the real talk: how long should you stay committed to keto? Well, that depends on your lifestyle and your running goals. It’s not a one-size-fits-all kind of deal.

At the very least, try to give keto a shot for several months throughout the year. It’s like switching up your training routine to keep your muscles guessing – mix in some keto to keep your body adaptable.

Now, if you’re feeling like a real trailblazer and want to fully embrace the keto lifestyle or hover close to ketosis year-round, take a page from the playbook of an absolute legend in the running world – Zach Bitter.

This guy is the 100-mile American record holder, and he’s practically a poster child for the high-fat, low-carb way of life in the fitness realm. If you’re gearing up for a major endurance event and want to dip your toe into the keto waters, Zach’s story is nothing short of inspiring.

But let’s be real – for most of us, committing to a lifelong low-carb, high-fat diet is a bit daunting. I mean, carbs taste darn good, don’t they? Plus, navigating social gatherings or family dinners on keto can be a real puzzle.

So here’s the game plan I’d recommend:

Day 1

Begin your keto adventure with a keto-friendly breakfast and lunch – you can find some fantastic recipes online to kickstart your day the keto way.

But when the evening rolls around, here’s a little secret backed by research: fasting for extended periods can accelerate your entry into ketosis. So, for dinner, go ahead and skip it!

Days 2 to 10

As you enter the second phase of your keto transformation, embrace the magic of bulletproof coffee. This concoction, made with keto coffee and MCT oil, is your new best friend.

Start your day with it. Then, embark on your workout journey, be it running, weightlifting, or spinning. Here’s the catch – keep it low intensity. Don’t push too hard, and don’t forget to take breaks.

During these days, hydration is your ally, so drink plenty of water. As for your carb intake, try to keep it as low as humanly possible. To put things into perspective, an average banana contains about 25 to 30 grams of net carbs – that’s pretty much your daily limit if you want to get into ketosis. So, resist the banana temptation; it’s not your keto friend.

Day 11 and Over

This is where things get exciting. By this point, you should have successfully ushered your body into ketosis. Now, the real journey begins – fat adaptation. Here’s where you’ll truly learn the ropes of tapping into your body’s fat stores for fuel.

The choice is yours from here on out. You’ve got ketosis under your belt, and now you can explore the keto world as you see fit whether you want to fully embrace the keto lifestyle or dabble in it while staying close to ketosis, like the incredible Zach Bitter – an elite ultra runner and keto advocate.

Tips to Maintain Running Performance On Ketosis

Take the following measures to keep your running performance going strong on the keto diet.

Carb Cycling:

Some runners adopt a strategy called “carb cycling.” This means strategically introducing more carbohydrates before or during high-intensity workouts or races while sticking to keto on other days.

Targeted Keto:

This approach involves consuming a small amount of carbs (usually around 30-50 grams) before your workouts, providing a quick energy source without fully kicking you out of ketosis.

Supplements:

Consider supplements like exogenous ketones or electrolytes to help support your energy levels and performance.

Train for Fat Adaptation:

Give your body time to adapt. It can take weeks or even months for your body to become fully keto-adapted. During this period, focus on low to moderate-intensity training.

Quality Fats Matter

Not all fats are created equal. Focus on consuming healthy fats like avocados, nuts, seeds, and fatty fish. These fats provide essential nutrients and support your overall health.

Monitor Ketone Levels

Invest in a ketone meter to monitor your ketone levels regularly. This can give you valuable insights into your state of ketosis and help you adjust your diet as needed.

Plan Your Meals

Planning your keto meals ahead of time can help you stay on track. Running on an empty stomach isn’t always the best idea, so ensure you have keto-friendly options readily available before your runs.

Listen to Your Body:

Pay close attention to how your body responds. If you notice a significant drop in performance, it might be time to adjust your approach.

Be Patient and Persistent

Remember that adapting to keto takes time. It might not be smooth sailing from day one, but with patience and persistence, you can find a balance that works for both your running and keto lifestyle.

How To Combine Keto And Running  – The Conclusion

The keto diet and running can coexist, but it’s essential to find the right balance for your unique needs and goals. While keto may require some adjustments to your training and race-day strategies, many runners have successfully combined the two.

Remember, there’s no one-size-fits-all answer. It’s all about what works best for you and your body. So lace up those running shoes, stay committed, and keep pushing your limits – keto and all!

Looking for ways to prevent Charley’s horse while running? Then you have come to the right place.

Charlie’s horse is a common name for muscle spasms and is a problem that plagues beginner and advanced runners alike.

In today’s article, I’ll share with you the full guide to treating and preventing muscle cramps.

Sounds great? Let’s get started.

What Is Charley’s Horse?

Charley’s horse is another name for muscle spasms, the kind of muscle cramps that are searing and sudden. It often strikes during exercise and/or at night.

The condition refers to an involuntary reaction that triggers the nerves in charge of the muscles to misfire. This, in turn, forces the muscle to freeze and lock into a contracted position.

Charley’s horse can be quite uncomfortable and can leave you hobbling around for a few days, which can hurt terribly. The pain can be serious if the spasm doesn’t go away for a few seconds or more.

Serious cases of Charley’s horse can cause muscle soreness that lingers anywhere from a few hours to a few days. This shouldn’t be a problem as long as the pain isn’t chronic or recurring.

The condition can strike in any muscle, but they’re most common in the legs. It often plagues the calf muscle at the back of the lower back but can also affect the foot and sometimes the thigh.

The condition is also quite common among pregnant women and people with certain health conditions.

Additional resource – Can you run with a broken toe?

The Story Behind The Name

Most sources suggest that the term comes from a baseball-players talking about lame horses. My research concluded that the term was used to refer to a muscle cramp from informal American sporting slang dating back to the 1880s.

The ground crew used a lame horse named Charley. When an athlete got injured, a teammate would refer to him as Charley, the horse.

In a different story, which was featured in the Washington Post in 1907, the term was claimed to originate from a baseball pitcher named Charley, who had muscle cramps during games in the 1880s.

Just keep in mind that Charley horse isn’t specifically related to baseball players—they can strike any athlete. Runners are no exception.

Additional resource – CBD oil for runners

Charley Horse Vs. Cramps

Charley horse is simply y another name for muscle cramps, especially those that strike the leg.

Even though the term is commonly used to refer to muscle spasms or twitches, these phenomena can vary.

In general, most health experts recognize the importance of differentiating between muscle cramps and similar conditions such as:

• Myotonia—or the process of muscle tensing, which comprises both voluntary flexing and involuntary contracting.
• Dystonia, which is a movement disorder in which the muscles contract involuntarily, causing twisting and repetitive movements.
• Tetany, which consists of an imbalance caused by the low level of calcium
• Myalgia, which refers to muscle aches and pain that can involve tendons, ligaments, fascia, and the soft tissue that connects muscles, bones, and organs.

Risk Factors

Research has reported that there are a few risk factors for legs cramps. The most common include the following:

• Runners and those who engage in high impact exercise
• People over 60
• Dehydrated people
• Women who wear high heels
• People with certain medical issues such as cirrhosis, hypothyroidism, nerve disorders, and people who take some medications
• Pregnant women
• Diabetic people

Additional resource – Guide to big toe pain from running

Top Causes Of Charley’s Horse In Runners

According to research, most health experts do not know exactly why charley horse occur.

This is mainly because the condition can be blamed for a variety of reasons.

This is especially the case since charley horse can also impact healthy individuals and often occur at night for no apparent reasons.

Let’s take a quick look at some of the most common reasons behind the charley horse.

• Bad Nutrition

If you tend to suffer often from muscle cramps, it’s key to check your hydrating level.

This is especially the case if you have got an imbalance of electrolytes—that includes potassium, calcium, sodium, and magnesium—which are key for the contraction and relaxation of a muscle.

• Lack Of Stretching

Research shows that muscles that are too tight or stiff are more likely to experience cramps.

As a rule, your muscles need to be as supple and strong as they can be. Proper and regular stretching is key to this.

Additional resource – Compression leggings for running

• Overload

If you log in more miles than usual or increase the intensity, this can lead to muscle cramps.

• Weak Circulation

If you tend to experience cramping that gets worse the more you run, poor circulation could be the culprit. Some circulation issues may result in foot pain that feels like cramping.

• Medication

Some medications, such as diuretics and statins, can result in muscle cramps.

So if you suddenly experience cramps just after taking a new medication, this could be to blame. Let your doctor know if this happens often.

How To Treat Charley’s Horse In Runners

According to research, the most effective drug that can help curb the frequency and intensity of leg cramps is quinine.

But, most doctors don’t like to prescribe this drug since its efficacy and side effects are uncertain.

In general, if you experience a charley horse, the following steps may help soothe what’s ailing you.

How To Soothe And Relieve Charley’s Horse

If you start to experience a muscle spasm, stop what you are doing.

In most cases, you can simply wait it out. Usually, the pain fades away on it for a few minutes.

You should also try massaging the affected muscle to bring some relief.

Next, gently stretch the affected muscle, holding it in a stretched position until the cramp ceases.

For example, if your calf muscle is cramping, try stretching it by pulling your toes towards your knees while keeping the cramping leg extended straight.

You should also contract the opposite muscle to make the stretch more effective.

Some useful stretches to use in the movement include:

Basic calf stretch

Standing Calf Stretch

Towel stretch

What’s more?

You should also try easing the pain of a sore muscle with a cold pack. This should improve blood circulation to the muscle and relax it.

Still in pain?

If the impacted muscle is still in pain, treat it like you’d an injured muscle.

This means applying the RICE method—or resting, icing, compressing, and elevating the affected leg to soothe pain and avoid any further muscle damage.

Additional resource – your guide to metatarsalgia in runners

How To Prevent Charley Horse While Running

The best way to manage muscle cramps while running is to avoid them. Some of the best ways to prevent cramps are specific training, adequate fueling, and strength training.

Let me explain more.

Strength Train

I hate to state the obvious, but strong muscles are more likely to resist cramping over time.

You should also strengthen the supporting muscles to take some of the load off your cramp-prone muscle, especially the calves and hamstrings. Here’s your full guide to strength training for injury prevention.

Warm-Up Properly

It should be no surprise, but unprepared muscles are likely to spasm during exercise. That’s why you should warm up thoroughly before a run. And the best warm-up is a dynamic one. Here’s the full guide to proper warm-ups.

Drink Plenty of Water

Another effective preventative step, especially if you run for a long time sweat a lot in hot weather, is to keep adequate fluid intake. Unfortunately, this is one of the most common causes of muscle cramps in runners.

Shoot for at least 8 top 12 glasses of water every day to maintain proper hydration levels. Drink more on intense training days. Here’s the full guide to proper hydration for runners.

Additional resource – Sore quads after running

Your Diet

Your food choices also matter.  Imbalances in electrolytes as well as in other nutrients could increase your risk of getting a charley horse.

Choose a diet that includes a variety of foods, including plenty of colorful vegetables and fruits such as leafy greens and bananas to add more electrolytes to your diet.

Remember to add as many magnesium and potassium-rich foods into your diet, such as

• Bananas
• Sweet potatoes
• Cucumbers
• Tofu
• Avocados
• Nuts
• Dark chocolate

Consult your Doctor

Last but not least, if you suffer from severe or chronic muscle cramps, it’s time to check with your doctor.

Your agony might be the sign-off of a more serious underlying condition, so it’s key to consult your doctor for further tests.

Although most cases of muscle cramps are not serious, they’re sometimes a sign of a serious medical condition. This is especially the case if you’re dealing with frequent muscle spams and/or symptoms that aren’t getting better with self-care.

According to research, muscle cramps issue could be related to nerves, circulation, hormones, metabolism, and medications.

What’s more?

Many conditions can cause lower body muscle cramps, such as:

• Radiculopathy, which is spinal nerve compression or irritation
• Stenosis, which is the narrowing of the spinal canal
• Chronic infections
• Thyroid disease
• Cirrhosis of the liver
• And so much more.

Try OTC Medication

Some over-the-counter drugs can reduce the intensity and frequency of muscle spams—in fact, some may diminish the risk of the condition altogether.

Again, get the green light from your doctor before you try anything. Most would recommend medications such as muscle relaxants or pain medication like acetaminophen.

When you are exercising, there are a lot of things that go into making sure that you are getting the most out of your workout. You need to be sure to focus on both diet and exercise in order to see results. In this article, you will read some tips for getting leaner and boosting your performance when running or exercising.

Use Supplements 

For ages now, supplements have been the best asset you can take when you’re exercising or running. Responsibly taking creatine monohydrate helps with weight loss by using water retention in the muscles. This can help improve your performance as it will give you extra energy to push through a tough workout. However, make sure not to overdo it with the supplements as this can lead to dehydration.

Supplemental treatment can also help with other issues such as inflammation, energy production, and even brain function. If you are struggling with any of these areas, consult a physician to see if using supplements is the right move for you. Taking the proper precautions when using supplements will allow you to get the most out of them and improve your performance while running or exercising.

Create More Intensive Sessions

You need to gradually increase the intensity of your sessions if you want to get leaner and boost your performance when exercising or running. By creating more intensive sessions, you will be able to see results much sooner. 

If you are not sure how to create more intensive sessions, speak with a professional trainer or coach who can help design a program that is right for you. Remember, it is important to gradually increase the intensity of your workouts so that your body can adjust and avoid injury. With consistent effort, you will be able to get leaner and boost your performance in no time!

Focus On Body Fat 

Always focus your exercising and running routine on burning fat. It is the most important thing you can do to get leaner and meaner. You will also find that your performance will improve as well. This is because when you have less body fat, you will be able to move faster and with more agility. 

In order to make sure that you are focusing on body fat, make sure that you are eating the right foods. Eat plenty of fruits and vegetables so that your body gets the nutrients it needs to function properly. 

Drink plenty of water as well so that your body can flush out toxins. And finally, make sure that you are getting enough protein in your diet

Listen To Music 

There are great workout songs for every taste, but listening to music while you exercise can do more than just make the time pass. It can also increase your endurance and make you feel less pain.

In one study, people who exercised with music felt like they were working out for only half the time as those who didn’t listen to tunes. And in another, music was found to increase people’s endurance by 15 percent.

Exercise is very important, but you want the best performance you can get so make sure to take supplements. Intensify the sessions and focus on body fat while doing your workout. Finally, make sure to listen to music as it will pump your hormones up to do more and more. You will see the results in no time!

Additional Resource – Creatine For Runners

If people constantly ask you to help them get fit, you may want to consider becoming a personal trainer. While personal trainers aren’t new, the online space is booming with opportunities. It’s time to take your knowledge, talent, and expertise and help others achieve their goals.

There are tons of advantages to becoming a personal trainer, including that you work when you want. Imagine being able to set your own hours so you can have flexibility in your day. Sounds good, right? Now, the term personal trainer is broad. Finding your niche is the key to being successful. There are personal trainers who only work with bodybuilders, weight-loss groups, professional athletes, and the list goes on.

Once you figure out where your skills are best suited, you’ll be ready to move to the next step. Once you’re ready to commit, there are a few things you need to do to get started.

Steps to Becoming a Personal Trainer

1. Get certified

It’s important to get certified because that demonstrates you have taken the time to not only invest in yourself and become recognized for your skills, but you care about training your clients the right way.

If you’re going to work in a gym, they usually require some type of certification for their trainers. Trainers must have a diploma or GED before they can get fully certified. Depending on the type of certification you seek, you may have to go through a specialized program. These programs are nationally known for personal training. In most cases, you should have first aid/CPR/AED training.

• American Council on Exercise
  This class is about six months and has an exam voucher. You’ll have six months to take the exam. There are three programs to choose from to get you prepared.

• International Sports Science Association (ISSA)
  There are three different accredited programs to choose from. Each one is 12 months.

• National Academy of Sports Medicine
  You can pay for the exam or choose to purchase a study materials bundle. You must recertify every two years.

• National Strength and Conditioning Association
  They have a membership that you can join. Once you register for the exam, you must take it within 120 days. The fees for the exam vary based on whether you are a member or not.

• National Federation of Personal Trainers
  There are two course packages with the exam included. You must recertify every two years.

2. Develop training strategies
   Once you become certified, developing training strategies that become your signature is key. Your proprietary methods that get results help you stand out in the marketplace. Working with a sports doctor can enhance your offerings, and listening to your existing clients can also assist. Doing this will help in offering your classes in-person and online. Developing an online portion of your class will help you with exposure in the marketplace.

If you’ve decided to offer an online portion of your program, you want to make sure your clients can reach you with questions. Developing an app is a good solution where they can look at the exercises, see how to do them the right way, ask questions in the app, and get the information they need in one place. A website is also a good idea that has a members-only section. This way, your clients will get consistent updates and will be able to contact you at a moment’s notice.

It’s important to figure out the delivery of your classes. Will they be live and available online at certain times? Will they be pre-recorded? Are you going to add meal plans to this? All of these are considerations for online and live classes. Finally, you must think about their progress. How will it be monitored? Do they need to wear a heart rate monitor? How will they weigh in?

3. Register your business
   Once you are ready to put yourself out there as a professionally certified personal trainer, it’s time to make it legitimate. While you don’t need a business license to work as a personal trainer, it makes you look more professional and gives you credibility. You want your clients, gyms where you train, and any vendors you work with to trust your brand.

You may expand your offerings and have a desire to open your own gym. As an established business, you can quickly move on this and people will already know and trust your name.

4. Get business insurance
   People get injured all the time when exercising. As a personal trainer, you want to protect yourself and your clients from any risk. It’s easy to think that everything will be okay, but there’s always that one client that may want to go a step further and file a lawsuit against you. Business insurance can help.

Personal trainer business insurance can protect you against allegations of negligence, copyright infringement, and more. If you opt for general liability insurance, this will cover any bodily injury, property damage, and more. Speaking with a business insurance agent will point you in the right direction to make sure you are fully covered every step of the way.

Make sure you review the quotes on the policy and get different ones to compare pricing and coverage. You should also take the time to speak to other personal trainers to find out what types of insurance they currently use. Depending on your niche, you may have more risk than others. It’s always important to consider this when moving forward.

5. Keep learning
   One of the best things you can do for yourself is to stay up to date on the latest techniques and strategies on the market. Trends change and advances in the industry or from sports doctors should always be welcomed into your systems and processes. When you take the time to invest in yourself and make a concerted effort to make sure your clients are always getting the best, it will show in everything you do, including their results.If you’re using tech in any way, you should stay up on the latest tips and techniques. If there are videos on your website, they should be updated and refreshed. The graphics you use for social media should follow a pattern. How will you record and edit your videos? What software will you use, or will you have someone working with you?

Your learning doesn’t stop there. It’s a good idea to learn how to effectively use social media and watch your analytics to see when people engage most. Once you have really become established, considering merchandise and how to use a platform to sell that merchandise comes into the mix.

The best way to enhance your learning is to do it. No one can do what you do like you do it, so make sure you know and understand every element of your business.

6. Creating marketing visual assets
   This directly ties into the learning portion of building a career as a personal trainer. Although you may have a website and use social media, you need other types of branding to stand out from the competition. You should have a logo that’s distinctive and memorable to use on all your business touchpoints.

Your business cards and other items should also be standardized to match your logo for consistency. When developing your logo, you should consider some existing personal trainer logo ideas to imagine what you could develop.

Your graphics should also be crisp, clear, and authentic. Your clients should be able to relate to every part of your brand.

Marketing visual assets are crucial in the development of a lasting brand. Make sure you create assets that capture and engage your current and prospective audiences every time they interact with your brand.