Cross Training For Runners

What if I told you that there’s a new fitness trend that has it possible to get fit and take care of the environment at the same time?

It does exist, and it’s known as plogging. Hordes of runners around the globe are picking up litter while out logging the miles.

Started in Sweden, this amazing fitness trend has crossed the borders, gaining popularity among fitness nuts and environmentalists alike.

So what is plogging, and why should you care?

That’s where this article comes in handy.

In today’s article, I’ll be delving deep into the art and practice of plogging.

More specifically, I’ll look into:

• What is plogging
• The benefits of plogging
• How plogging got started
• How to start plogging
• How to stay safe while plogging
• And so much more

Sounds great?

Let’s get started.

What is Plogging?

Plogging is one of the recent fitness trends sweeping the streets—both literally and figuratively.

Plogging is a craze that first began in Sweden. The movement was started by Erik Ahlstrom in 2016, then it has since spread to other parts of the globe, mainly via social media.

The term plogging combines the Swedish word for pick up, or “plocka upp,” and “jogga,” jogging. So the quirky name is a combination of jogging and pick up, and that’s exactly what this workout is about.

The principle is simple – while logging the miles, you’ll essentially be also gathering up lither you come across on the streets or trails—walking or cycling are also viable options.

Next, you throw the trash out or recycle it, so it doesn’t end up hurting the environment.

The Benefits

Now that you know a thing or two about plogging, let’s look at what the trend has to offer.

• Reduce Trash

Unless you’ve been living under a rock for the past few decades, then you’re familiar with the impact of plastic pollution on the environment.

Three hundred million tons of plastic are made every year, and roughly 9 million of it gets dumped in the ocean. This puts many species on the verge of extinction. It also threatens our own survival if week keeps this harmful behavior.

Plogging, by definition, helps reduce the amount of plastic litter on the sidewalk, walks, streets, roads, and trails.

• No Taboo

The average person might see litter on their path and walk away, assuming someone else will pick it up.  But plogging puts the responsibility on the person and turns it into a fun workout.

Additional resource – Running Vs Jogging

• Full Body Workout

Plogging is a full-body workout. Not only will you be running around, but also lunging and squatting to reach for rubbish, which builds total-body strength.

What’s more?

The more litter you amass, the heavier the bag becomes.

Just remember to keep switching sides when carrying the bag so you can make sure you’re building balanced muscles on both sides of your body.

Additional Resource – When it’s the best time to run

• Feels Amazing

Plogging makes you feel good because you’re doing good. Not just engaging in something selfish.

I don’t want to sound like a broken record, but we’re all responsible for our environment. Collecting a few pieces of trash is helps solve this issue.

By plogging, you’re empowering yourself—and others—to build a cleaner, healthier community.

• Ideal For Beginner Runners

Plogging suits beginner runners well, thanks to the regular breaks. As a beginner runner, there are no rules on how slow or fast you have to run.

As long as you keep going, you’re on the right track

• Great Group Exercise

Plogging is also a social affair as it’s usually performed as a part of a group run. Just don’t let that hold you back if you’re a solo runner—solo is okay too.

What’s more, plogging in groups helps cover more ground—the more ground, the more trash collected.

How To Get Started

It’s easy to get started as a plogger.  All you need is the right gear for the job and the willingness to collect the trash. The rest is just details.

Here are a few tips to help you get the most out of your plogging experience.

The Gear

Whether you prefer to use a trash picker, or a durable pair of gloves, make sure you have a safe and foolproof method for collecting the litter. This makes handling the trash easier and safer.

I’d recommend a pair of thick but sturdy gloves. Make sure they’re washable, breathable, and still protect your hands from the elements.

What’s more?

You also need a good-quality trash bag to dispose of the trash. Most garbage bags could get too heavy or big to run with, so you’re better off with a mid-size plastic bag. I’d recommend that you take two–that way, you can devote one for trash and the other for recyclable litter.

Additional Resource – Here’s how many miles should a beginner run

Choose The Right Time Of The Day

While plogging, you’ll likely be taking your eyes off the road more than usual; that’s why the key to wear high-visibility clothing. Stand out. You have to remain seen the entire time.

You should also choose times of the day that suit your lifestyle, preferences, and the local weather.

For example, if it gets too cold in the early morning, consider the afternoon for plogging.

Additional Resource – Here’s how to start running two miles a day.

Start Collecting

To do plogging right, stop and collect any trash you see along your running—jogging or walking—route.

Once your trash bag is full, have the stuff thrown away or recycled—depending on its content.

This might not seem like too much, but it’ll eventually reduce the amount of damaging trash that makes its way to the ocean and damaging wildlife as well as tainting drinking water sources.

Pay Attention

Every piece of litter matters.

No piece of plastic is too small to be removed from the environment.

Be careful when collecting trash—anything that’s likely a health risk, such as needles, broken glass, nappies, and condoms, are best left alone.

The most common type of trash out there is typically single-use food and drink packaging, especially bags, coffee cups, plastic bottles, straws, etc.

Items like these have a huge negative impact on the environment as they can take roughly 500 years—or more—to biodegrade, and most of the plastic litter finds its way into the seas.

Once you have made your litter quota of the day, make sure to dispose of it in the bin or at the recycling point.

How much trash to collect is up to you. There are no rules. You decide.

The more you plog, the better your sense of how much garbage you like to collect—or are able to carry in one go.

Additional resource – How to choose trail running gaiters

Keep it Safe

Make it a rule to only pick up objects you consider safe to pick up.

As a rule, avoid collecting sharp items or broken glass. You don’t want to end up with a nasty cut.

What’s more?

If you come across any dangerous items like razor blades or syringes, leave them where they are. Don’t mess around with this stuff.

Do you feel like you have to do it? Then only do so when you’re pretty sure you can do it without putting yourself in danger.

If in doubt, leave it where they are.

After you get home, you can ask for assistance from the local authorities or your towns’ sanitation department.

Additional resource – How to build the morning running routine

Pair Up

Plogging can be a great social activity.

It’s always fun to exercise with others. What’s more, more hands mean cleaner streets.

Feel free to invite some of your friends.

What’s more?

You can also cover more ground in a group.

And yes, there are plenty of plogging groups all over the country. Just be willing to look for them.

Vary Your Routes

Feel free to either use your regular running route or vary it up. You can find plenty of trash in parks, rivers, beaches, and woods. Trash is everywhere.

Additional Resource – Here’s your guide to cross country running

Brag

Once you’re done plogging for the day, post a picture of your “collection” and tag your friends, so they know what you were up to. Going viral helps spread awareness of #plogging.

This, in turn, entices other people to embrace the movement.

Conclusion

Before a workout, it’s important that you have enough energy to keep you going. Most times, a full breakfast is not an option. You want to have something that’s light but also staves off your hunger. Smoothies provide both energy and hydration, two essential components for getting the most out of your workout.

It is equally important to give your body nutrients after you work out, especially within the 60 minutes afterwards. Consuming a smoothie will provide you with nutrients that will help your body to repair itself and grow stronger.

So what makes for the perfect smoothie?

Protein

Protein helps to repair and rebuild muscles while also filling you up. When it comes to protein powder, the less processed it is, the better, so opt for one with a small ingredient list. Rice, pea, and hemp protein are all excellent sources of protein. Brown Rice Protein Powder, for example, is a flavour-neutral option that can be added to your smoothie without significantly altering the flavour. Alternatively, select a powder that will work well with other ingredients. There are lots of options for ready-made protein powders to choose from.

Look for a strawberry-flavoured protein powder for a berry smoothie or a vanilla-flavoured collagen powder for a tropical smoothie. Add oats or chia seeds to the mix if you want even more protein.

Liquid

Your best option is milk or coconut water. Fruit juices taste good, but they’re high in sugar and won’t contribute to your health. Coconut water is a really good choice for rehydrating electrolytes after a run. If you are vegan or lactose intolerant, there are many dairy-free options, including almond milk, soy milk, and oat milk.

Fats

Healthy fats give energy and promote cell growth. A tablespoon of flax seeds, half an avocado, or a small handful of unroasted nuts is a good source of fat.

Vegetables

Adding vegetables to your smoothie is a terrific way to boost your fibre intake and keep you satisfied for longer. For a health boost, use nutrient-rich greens like kale or spinach, which have a neutral flavour. Spinach is high in nitrates, which aid in the delivery of oxygen to muscles.

Fruit

Limit yourself to two portions of fruit per day and choose low-sugar fruits like berries, which are nutrient-dense. Bananas have a greater sugar content, but they’re beneficial for refuelling and can be used in a post-run smoothie.

Buying frozen fruit is an excellent method to add fruit to your smoothies. Frozen fruit can lower weekly food costs, allow you to enjoy out-of-season products, and serve as a convenient backup when you can’t get to the store.

Photo by Element5 Digital on Unsplash

2 Light and filling Pre-run smoothies

Mango Smoothie

Mangoes are high in vitamins, minerals, and potassium, making them a great fruit to have before or after a run. You can make this smoothie with the $6 Olkos Greek Yogurt, $3.99 Almond milk and  $2.29 Mangos from the Foodland weekly flyer.

Ingredients

1 mango, diced and refrigerated

1 frozen banana

½  cup Greek yogurt

1 cup low-fat cow’s milk or almond/ oat  milk

Method

In a blender, combine your ingredients and blend until smooth.

Photo by Nature Zen on Unsplash

Energizing coffee smoothie

This smoothie combines coffee, yogurt, honey, and walnuts to provide a creamy consistency similar to what you’d find in a good cup of coffee from your beloved coffee shop.

Ingredients

1 Banana

1 tablespoon plain Greek yogurt

¼ –½  cup brewed coffee

1 tablespoon honey

1 tablespoon flaxseed (ground)

A handful of walnuts

A pinch of cinnamon (to taste)

Ice

Optional: 1/4 cup oats

Method

Blend all your ingredients until smooth.

4 Nutritious and Delicious Post-run smoothies

Watermelon Smoothie

This smoothie is both refreshing and incredibly tasty after a hot run. Watermelon chunks can be frozen ahead of time to make them easier to prepare when you need them.

Ingredients

2 cups watermelon, chopped

½ cup of low-fat yogurt

1 cup  coconut water

ice

Method

Blend all your ingredients until smooth.

Peanut Butter Chocolate Smoothie

This peanut butter chocolate smoothie will make you feel like it’s a cheat day with how good it tastes.

Ingredients

1 cup milk almond milk

1 frozen banana

2 tablespoons peanut butter

1 ½  teaspoon cocoa powder

2 teaspoon maple syrup or honey

⅛  teaspoon cinnamon powder

ice

1 tablespoon chocolate protein powder (optional)

Method

Blend all your ingredients until smooth. If it’s too thick, add extra milk. If the mixture is runny, add more ice.

Apple, Oats & Chia Seed Smoothie

This smoothie has several benefits:

Oats are strong in soluble fibre and high in B vitamins. The apple and banana are high in potassium and vitamin C, and the honey is additional support for your immune system. This smoothie has enough calories to replace a full meal.

 Ingredients

1 cup low-fat milk

2 tablespoons oats

1 apple

4 almonds

1 teaspoon honey

1 teaspoon chia seeds

½  teaspoon cinnamon powder

Method

Combine all the ingredients (make sure you deseed and peel the apple) and blend until smooth.

Photo by Brenda Godinez on Unsplash

Tropical Smoothie

The pineapple gives the smoothie a bit of zest. In combination with the rest of the ingredients, this will be a summertime favourite.

Ingredients

1 frozen banana

1/2 cup pineapple

1 cup coconut water

1 cup spinach

1 cup kale

Optional: 1 tablespoon of protein powder or  1 tablespoon  Supergreens/Green food powder

Method

Take all your ingredients and combine them to blend until smooth.

Remember:

• Higher-fat components should be avoided in a pre-run smoothie, but they can be included to your post-run mix.
• Keep in mind that everyone’s body is a little different when it comes to digestion and activity. If you become nauseated when you run on an empty stomach, drink your smoothie at least one hour before you go for a run or wait until you return.
• Smoothies are meant to add to your diet rather than be meal replacements.
• You don’t have to follow recipes down to every ingredient. There are many combinations you can experiment using the guide below:

Photo by Nutrition Refined on Pinterest

If you’re seeking guidance on conquering the challenging terrain of running with a labral tear, you’ve stumbled upon the perfect resource.

Let’s face the truth head-on, shall we? Running is a beautiful endeavor that unleashes a world of physical and mental benefits. However, it’s not without its fair share of risks, especially when it comes to the well-being of our precious joints. The repetitive impact and strain of running can sometimes become a breeding ground for injuries, and one common culprit that can leave us hobbling is the notorious hip labral tear.

Now, don’t be alarmed—while it may not be as renowned as runners’ knee or shin splints, a labral tear is a prevalent concern among runners of all levels, from rookies to seasoned pros. This pesky injury often rears its head in runners with underlying hip anatomical issues like hip impingement or dysplasia. The result? Uncomfortable hip pain that can halt our running endeavors for weeks, and in some cases, even months.

But fear not, my friend! In this comprehensive article, I’m about to spill the beans on how to treat and prevent those labral tears from wreaking havoc on your running journey. From effective treatment strategies to preventive measures, I’ve got your back (or should I say hip?).

Are you ready? Excellent! Let’s lace up our shoes, take the first stride, and embark on this empowering journey towards running triumph.

Anatomy of The Labral

Let’s kick off with a crash course in Anatomy 101.

Picture your hip joint as a remarkable masterpiece, resembling a ball-and-socket mechanism where the acetabulum of your pelvis meets the head of your femur. This ingenious design allows your hip to possess an extraordinary combination of strength and flexibility, capable of enduring substantial loads while offering a wide range of motion.

Now, let’s zoom in on the star of our show—the labrum, which is a fibrocartilaginous ring encircling approximately 80 percent of the hip socket, also known as the acetabulum. Its crucial role is to provide stability and support to your entire lower body, acting as a reliable anchor for your thighbone. This incredible cartilage structure not only deepens the hip socket but also serves as a natural shock absorber, absorbing the impact of each stride and cushioning your movements.

Just like a rubber seal, the labrum forms a tight seal within the hip, ensuring fluidity and efficiency in your every motion. Its presence allows for seamless backward, forward, sideways, and rotational movements, making it a crucial component in the intricate dance of your hip joint.

Labral Tear Explained

Picture your hip as a complex orchestra, conducting a symphony of movements in various directions and planes. It’s a joint that allows your leg to glide, rotate, and pirouette with finesse. However, like any grand production, sometimes things can go awry, and the star of the show—the hip labrum—takes center stage.

When a hip labral tear steals the spotlight, it brings pain and instability to the performance. It’s like a disruptive note in an otherwise harmonious melody. But fear not for we have the power to unravel this mystery and find the path to recovery.

Why Did I Tear my Labral While Running?

So, why did that pesky tear occur in the first place? The most common culprit is none other than our old friend, overuse. In other words, running too much without giving our bodies time to adapt can lead to a labral tear.

But wait, there’s more to this narrative. Sometimes, labral tears can be triggered by erratic movements or even direct trauma to the joint. It’s like a plot twist in our running journey, catching you off guard. Additionally, structural issues within the bones can contribute to the development of labral tears over time, as if a foundation weakened by cracks eventually gives way.

But it’s not all doom and gloom. Research studies and anecdotal evidence paint a promising picture of recovery.

Techniques such as physical therapy, targeted exercises, and strengthening routines have shown positive results in repairing and protecting the labrum. Moreover, studies have highlighted the importance of a gradual return to running, allowing our bodies to adapt and build resilience. It’s like giving our hips a standing ovation after a well-deserved recovery.

How Do You Know if You Have A Labral Tear

If you find yourself grappling with a burning, persistent sensation in your hip, rather than the dramatic, sharp pain associated with more conventional tears, then you might be dealing with a case of labral tear.

Research has uncovered a fascinating fact: many individuals with labral tears in their hips don’t even realize it! They continue training without experiencing excessive breakdown or any noticeable pain. It’s like a hidden chapter in their running journey, silently unfolding beneath the surface.

But beware for ignorance is not bliss when it comes to a labral tear. If left untreated, this condition can lead to a treacherous instability in the hip—a plot twist we certainly want to avoid. So, remember, turning a blind eye to the injury is like a tragic choice that only exacerbates the situation, akin to adding fuel to the fire.

Now, let’s explore the signs that may reveal the presence of a labral tear. Pay close attention to these clues:

• Feel a twinge in your groin when crossing your legs? That’s a telltale sign.
• Experience a grating, pinching, or catching sensation in your hip? It’s like an unexpected hurdle on your running path.
• Feel pain when internally rotating, flexing, and adducting your hip? These movements may unveil the truth.
• Notice discomfort when raising your leg against resistance? Think of it as a battle between your muscles and the tear.
• Sense weakness in the muscles surrounding your hip? It’s like a troupe of performers losing their strength.
• Feel a bit unsteady on your feet? The instability in your hip might be to blame.
• Discover soreness in your lower back, hips, core, and hamstrings? It’s as if a ripple effect spreads throughout your body.

However, it’s important to bear in mind that experiencing hip pain alone isn’t enough to definitively diagnose a labral tear. After all, the hip can be a complex stage, hosting a multitude of conditions that cause pain. To unravel the truth, a proper diagnosis requires a thorough examination, excluding other potential injuries and conditions.

This detective work often involves a mix of clinical assessments to gauge pain and mobility across the entire hip joint, coupled with the use of imaging techniques.

Additional resource – CBD oil for runners

Treating Labral Tears

When it comes to running with a labral tear, one must tread lightly, like a tightrope walker on a precarious wire. The first step on this journey is to stop running, and any other activities that provoke hip pain, until the pain subsides. Ignoring the warning signs and pushing through the discomfort is like playing with fire, only fanning the flames of further damage.

Now, let’s explore the arsenal of proven methods available to combat these cunning tears:

Enter physical therapy—where expert guidance and targeted exercises can work wonders in rehabilitating your hip. Think of it as a journey guided by a wise mentor, leading you towards strength and recovery.

Harness the power of anti-inflammatory drugs, the superheroes that battle the swelling and pain within. These allies can provide temporary relief, allowing your hip to breathe a sigh of relief.

Indulge in the soothing touch of massage therapy. Picture skilled hands easing tension, kneading away discomfort, and encouraging healing. It’s like a tranquil oasis amidst the stormy seas of your injury.

Explore the wonders of chiropractic treatment—a realm where skilled practitioners align your body’s intricate puzzle pieces, restoring balance and harmony to your hip.

Selective injections can offer targeted relief, aiming to calm the storm brewing within your hip. These injections, like precision strikes, combat the pain and inflammation, providing a respite from the battle.

And for those who seek a more potent solution, doctors may recommend a steroid injection directly into the joint. It’s like summoning a powerful warrior to wage war against the torment within, offering a chance for respite and recovery.

But wait, there’s more! Don’t underestimate the transformative power of improving mobility and function within your hip. Embrace exercises and stretches tailored to your condition, unlocking the potential for healing and renewed strength.

Yet, despite the array of conservative measures at our disposal, there are instances where these valiant efforts fall short. If your symptoms persist, stubbornly refusing to abate, it may be time to consider the surgical path. While going under the knife may sound daunting, it can be the knight in shining armor, rescuing you from the clutches of chronic pain and instability.

Surgery For a Labral Tear

While serious labral tears may require the intervention of surgical prowess, fear not, for there is a glimmer of light on the horizon. You may be able to manage and coexist with your labral tear without the need for the daunting operating table.

Ah, the hip arthroscopy—an outpatient adventure that unveils the mysteries of your hip joint with minimal invasion. Imagine a team of skilled surgeons, armed with tiny incisions, delving into the depths of your hip to assess the situation or perform delicate procedures. It’s like a secret expedition, exploring the hidden corners of your joint to bring about healing and restoration.

In the realm of labral tears, there are two paths that the surgeon may tread. The first is the route of debridement, where they meticulously clean the affected labrum, removing any damaged or problematic tissue. It’s like a skilled craftsman refining a precious sculpture, chiseling away imperfections to reveal its true beauty.

Alternatively, the surgeon may choose the path of reattachment, skillfully affixing the torn labrum back to its rightful place within the hip socket. It’s like a master seamstress skillfully stitching together the delicate threads of a garment, ensuring its strength and integrity.

Following this intricate procedure, you’ll emerge from the hospital armed with crutches, leaning on them for support in your healing journey. Like a nimble acrobat on a tightrope, you’ll learn to navigate your surroundings, gradually relinquishing the need for assistance.

Additional resource – Sore quads after running

How To Prevent Labral Tears While running

When you go for a run, it’s like embarking on a grand battle. Your muscles and tendons should be the valiant shields, absorbing the majority of the stresses and leaving your precious joint unscathed. It’s a delicate dance of harmony, where the muscles bear the brunt, sparing the vulnerable labrum from unnecessary harm.

To achieve this equilibrium, you must muster the strength within your core, glutes, hamstrings, and quadriceps. These mighty warriors must be honed and conditioned, ready to bear the weight of your running endeavors. When these lower body muscles lack strength and motor control, it’s as if your fortress is under siege, vulnerable to the ravages of injury.

But fear not, for there is a way to reinforce your defenses.

Enter the sacred chamber of strength training, where you embark on a pilgrimage to the realm of hip rotators, glutes, quads, hamstrings, and core muscles. Here, amidst the clanking of iron and the rhythm of exertion, you forge resilience and resilience that will permeate your entire being. The stronger these muscles become, the more steadfast support and balance they provide to your entire body.

Make no mistake, my friend, this is not a mere suggestion. Research and studies have illuminated the path, affirming the crucial role of strength training in injury prevention. They speak of the remarkable connection between strength and resilience, showing us that a well-fortified fortress can weather even the most formidable storms.

Are you tired of those pesky hotspots ruining your runs? Well, fret no more because help is on the way.

We’ve all been there—the moment when your feet start feeling like they’re on fire while you’re out pounding the pavement. It’s not exactly the kind of sensation you signed up for when you laced up those running shoes, right?

But fear not! In this article, we’re diving deep into the world of hot spots—what causes them, why they happen, and, most importantly, how to treat and prevent them from putting a damper on your running game.

So, get ready to bid farewell to those fiery feet and say hello to a more comfortable and enjoyable running experience. Let’s get started, shall we?

What Is A Running Hotspot?

You see, hotspots are like the warning signs your body puts up to say, “Hey, slow down there! Your poor feet need a breather!” They’re like the body’s little red flags, indicating that your skin is being stretched a bit too much during those long runs.

So, how do you identify these sneaky hotspots? Well, it’s actually pretty straightforward. If you spot a reddish, painful area on your foot while running, congratulations, you’ve discovered a hotspot! The skin around that trouble zone may even feel warm and a tad saggy.

Now, here’s the crucial part—don’t ignore those hotspots. Ignoring them is like poking a sleeping dragon. They might seem bearable at first, tempting you to push through the discomfort, but trust me, things can take a turn for the worse if you don’t address them promptly. Before you know it, you’ll be altering your gait or, worst-case scenario, forced to hit the brakes on your training altogether.

Fortunately it’s not a hopeless case. First off, know that you’re not alone in this struggle. Hotspots are a common woe among runners, so you’re in good company. And the best part? There are simple yet effective measures you can take right now to bid those hotspots farewell once and for all.

But before we delve into the preventive measures, let’s satisfy our curiosity and uncover the underlying causes behind these pesky hotspots.

Running Shoes

When it comes to runners, hotspots tend to set up camp in specific areas. They love to make themselves at home on the ball of the foot, the Achilles tendon, and the base of the big toe—right where those pesky bunions tend to rear their ugly heads. Talk about an unwelcome party!

So, what’s to blame for these bothersome hotspots? Well, one major culprit is improper running shoes. When your shoes don’t fit just right, especially if they’re too tight, they can create a fiery friction festival between your foot and the shoe. It’s like a never-ending battle, with your poor feet suffocating inside those cramped quarters. And if your toe box is too narrow, watch out! It can irritate your big toe, leading to the dreaded hotspot situation.

The Solution

The key is to find the perfect pair of running shoes that will become your trusty sidekicks on your running adventures. Seek shoes that embrace comfort, with ample structural support, cushioning that feels like walking on clouds, and top-notch impact absorption. Head over to your nearest running store and embark on a shoe-fitting adventure. Try on different pairs, feel their embrace, and choose the one that makes your feet sing with joy.

Now, if you happen to have flat feet or a tendency to pronate excessively, fear not! There are running shoes out there designed just for you. Look for ones with a spacious toe box, offering freedom for your tootsies to wiggle and breathe. This will help minimize skin breakdown caused by the friction that can occur when the range of motion in your big toe is restricted.

Improper Tying

Believe it or not, even with the perfect pair of kicks, you can still find yourself in hotspot territory if you don’t master the art of proper lacing. It’s like trying to create a masterpiece painting but forgetting to use the right brushes.

Let’s dive into the world of shoelaces and unravel the secrets to preventing those pesky hotspots.

Here’s the thing: lacing your running shoes too tightly can lead to a world of discomfort. It’s like wrapping a constricting band around your foot, cutting off the blood flow and leaving you feeling trapped and irritated. On the flip side, lacing them too loosely is like trying to tame a wild stallion with loose reins—your foot will be slipping and sliding inside the shoe, causing friction and discomfort.

The Solution

So, what’s the solution? It’s all about finding that sweet spot in the lacing technique that ensures your shoes become an extension of your feet, providing support and comfort without suffocating or letting your foot roam free like a rogue adventurer.

The key is to achieve a snug fit that envelopes your heel, ankle, and arch when you tie your shoes. Think of it as giving your foot a warm embrace, like a cozy hug that says, “I’ve got you covered, foot buddy.” This way, you reduce the risk of any unnecessary friction between your foot and the shoe.

Now, here’s a golden rule: avoid cinching those laces too tightly.

It’s important to maintain proper blood circulation, as it’s the life force that keeps your feet happy and healthy.

Imagine trying to navigate a bustling city with blocked-off streets—it’s not a pretty sight. So, make sure you can slide your finger under the knot without much resistance. If it feels like you’re trying to squeeze a watermelon into a tiny jar, loosen up those laces a bit, my friend.

Oh, and here’s a pro tip: during your run, keep in mind that your feet may decide to puff up a bit. It’s like they’re saying, “Hey, we’re working hard here, give us some breathing room!” So, don’t be afraid to readjust and loosen your laces if you start feeling the pressure building up. Your feet will thank you for the extra wiggle room, and you can continue your run with ease.

Additional resource – Can you run on a broken toe?

Moisture inside of your Shoe

Logging the miles can, sooner or later, build up a sweat in your feet, creating a moist environment inside of your shoes. Since the skin can become more to hotspot when it’s wet in the presence of friction.

When this occurs, your shoes, socks, and feet begin rubbing against each other, resulting in hotspots.

The Solution

The secret lies in the power of proper socks. Yes, you heard me right—socks have the power to be your moisture-fighting superheroes.

Investing in the right pair of socks can work wonders in reducing friction and keeping your feet moisture-free. Think of them as your trusty sidekicks in the battle against hotspots. Look for socks that are not too thick, as you want to maintain a snug fit inside your shoes. No wrinkles allowed! Those sneaky little wrinkles can cause unnecessary rubbing and lead to trouble.

But here’s a crucial piece of advice: avoid cotton socks like the plague. Why, you ask? Well, cotton has this uncanny ability to soak up moisture like a sponge and hold onto it for dear life. And let’s face it, having soggy feet is not a pleasant experience. Instead, opt for socks made from moisture-wicking materials like synthetic blends or merino wool. These fabrics will work their magic by whisking away moisture and keeping your feet dry and happy.

Bad Running Technique

Good running technique is like a delicate dance between your feet and the ground, and if you’re not careful, it can lead to some serious hotspot drama. But fear not, for I have some insights that will help you put your best foot forward and minimize those pesky hotspots.

Now, let’s talk about running form. It’s like the foundation of your running kingdom, and if it’s not solid, trouble can arise. You see, an inefficient stride or excessive heel striking can be the culprits behind those unwelcome hotspots.

It’s like putting too much weight on one side of the dance floor, causing your feet to overstretch and the skin to cry out in discomfort.

The Solution

While you can’t completely eliminate friction inside your shoes while running (after all, that’s just a natural part of the game), you can definitely address the root cause—your running technique.

Consider this: a running gait analysis. Think of it as your very own dance instructor, but instead of teaching you the tango, they’ll examine your running gait with a keen eye. They’ll assess your form, identify any inefficiencies or issues, and then provide you with the proper guidance to improve your technique.

A physical therapist, well-versed in the art of running biomechanics, can be your guiding light. They’ll help you understand your unique running style, recommend the right shoes that complement your gait, and even prescribe corrective exercises or measures to address any imbalances or weaknesses.

It’s like a personalized coaching session for your feet, ensuring they move in harmony with the ground and minimizing the risk of hotspots crashing the party. So, take a step in the right direction and seek the guidance of a skilled professional. They’ll help you fine-tune your running technique, so you can glide across the miles with grace and leave those hotspots in the dust.

Additional guide – Running with bunions guide

Foot Structure

Let’s dive deeper into this intricate interplay and explore how high arches and flat feet can influence the hotspot storyline.

First, let’s talk about those high arches, or what some may call “hollow feet.” It’s like having feet that are extra flexible, ready to bend and stretch with every stride. While this flexibility can be a blessing, it also comes with a price—the skin on the bottom of your feet can get caught in the crossfire. Picture a rubber band being stretched to its limits, putting immense pressure on the arch, and voila! Hotspot alert.

But wait, there’s more to this foot tale. Flat feet, my friend, can also make you more prone to those sneaky hotspots. It’s like having a flatter dance floor, where your feet have less natural arch support. Without that stable structure, the skin on the bottom of your feet is left vulnerable to excessive friction and potential hotspot formation.

The Solution

Now, let’s explore some solutions to keep those hotspots at bay. Enter the trusty physical therapist, your foot whisperer in this tale. Consult with them to uncover proactive treatment options tailored to your unique running lifestyle. They’ll assess your foot structure, evaluate your gait, and provide you with personalized recommendations.

One potential solution lies in the realm of orthotics. These nifty devices, available in the form of insoles or tapes, can provide your arches with the support and structure they need. It’s like giving your feet a reliable dance partner that knows all the right moves, keeping your arches happy and reducing the risk of hotspots crashing the party.

And for those with flat feet, here’s a tip just for you. Consider seeking out running shoes with a larger toe box. It’s like giving your toes a spacious ballroom to showcase their moves. By allowing for a greater range of motion in the big toe, you minimize the skin breakdown that can result from excessive friction.

Additional guide  – How to run with seasonal Allergies

Bonus tip-Decrease Friction

Another way to reduce friction inside your shoes is to lubricate your feet.

I’d recommend an anti-blister or chafing product such as Body Glide. A slippery foot stands less risk of getting irritated or damaged.

A slippery foot stands less risk of getting irritated or damaged.

You can also apply blister plasters or zinc oxide tapes to blister prone areas in your feet. This won’t cost you much, but it’ll help a lot. And you want that.

Additional Resources:

• Prevent chafing when running
• Your Guide To Runners Nipples

Hotspots While Running – The Conclusion

So that now that you know more than average runners on the causes of prevention of hot spout, it’s time for you to take action.

As I have already explained, hotspots while running are by no means serious issues.

You shouldn’t panic. As you have seen, there are plenty of things you can do right to fix what’s wrong. You just need to get to it and do it right.

Are you tired of pushing yourself to the brink of exhaustion during every training session? Do you feel like you’re not seeing the progress you want despite putting in the effort? Maybe it’s time to switch up your approach and try the Maffetone Method.

Named after its creator, Dr. Phil Maffetone, this training philosophy emphasizes low heart rate training to improve endurance and overall health. It’s all about training smarter, not harder.

Think of it like building a sturdy foundation for a house. You wouldn’t build the walls and roof without first laying a solid foundation, right? The same goes for running. By training at a lower heart rate, you’re building that foundation of aerobic fitness that will allow you to go faster and farther in the long run.

But is the Maffetone Method right for everyone? Like any training philosophy, it’s not a one-size-fits-all solution. But if you’re looking for a sustainable, long-term approach to running that prioritizes health and performance, it’s definitely worth giving it a try.

In this article, I’ll share with you the full guide to the Maffetone Method. I’ll look at:

• What is the Maffetone Method
• The benefits of low heart training
• A Maf training plan for beginners
• What are the MAF tests
• Should you try the Maffetone method
• And so much more.

Sounds great?

Let’s get started.

What is The Maffetone Method?

The MAF Method, also known as the Maffetone Method, is a heart-rate training method that focuses on keeping you in your aerobic zone. But how do you determine your aerobic maximum heart rate? It’s simple – just use the heart rate formula of 180 minus your age, with a few adjustments made for your fitness level, injury history, and overall health.

Dr. Phil Maffetone, a coach and sports medicine expert who has worked with professional athletes from a wide range of sports, developed this training strategy after four decades of research. And the results speak for themselves – by developing an aerobic base, your body is better able to adapt to running faster and faster at a lower heart rate.

The Maffetone Method is like a slow cooker: Just like a slow cooker takes its time to prepare a delicious meal, the Maffetone Method encourages runners to take their time and build a solid aerobic base before moving on to more intense training.

You can also think of the Maffetone method, like building a strong foundation for a house – if you don’t have a solid base, the rest of the structure won’t hold up. By training with the Maffetone Method, you’ll be building a strong foundation for your running performance.

Plus, the Maffetone Method is not just for elite athletes – even beginners can benefit from this training plan. In fact, we’ve put together a MAF training plan for beginners that will help you get started on the right foot.

But that’s not all – we’ll also cover the benefits of low heart training, explain what the MAF tests are, and help you decide whether or not the Maffetone Method is right for you. So if you’re ready to take your running to the next level, let’s dive into the Maffetone Method together!

The Pros a of the MAF Training Method

Before you lace up your shoes and hit the road, let’s take a look at the pros and cons of this heart-rate training method.

Improved Fat Burning

One major advantage of MAF training is improved fat burning

As a runner, you don’t just want to burn calories—you want to burn fat calories.

During slow, long-distance runs, your body relies on both carbs and fat for fuel. But about two hours in, your body starts tapping into its fat stores for energy. By training within your aerobic zone, you can teach your body to better utilize fat as the primary source of fuel instead of relying on glycogen.

Your body keeps jumping between these two energy sources depending on a host of variables such as:

• Intensity and duration of your session
• Your overall muscle mass
• Your diet
• Your training experience
• Your calorie balance.

Build A Stronger Base

The Maffetone Method can also help you build a stronger aerobic base, which is essential for runners of all levels. By staying within your aerobic zone, you’ll also learn how to stop relying on technology to determine what an easy run should feel like. And with improved recovery and endurance, you’ll be able to push yourself harder and longer than ever before.

The Cons of the MAF Method

Of course, there are also some downsides to consider. Here are a few.

Slow Is Boring

MAF training requires a lot of patience and discipline, as you’ll need to keep your heart rate low and steady, even when you feel like you could go faster. It can also be a challenge to adjust to the slower pace at first, especially if you’re used to running at a higher intensity.

But remember, slow and steady wins the race. By training at a lower heart rate, you’re helping your body to adapt and become more efficient. And as you build your aerobic base, you’ll be able to run faster and longer without hitting that dreaded wall.

You Still Can Get Injured

Even with MAF training, you’re not immune to injuries. Running is a high-impact sport, and overuse injuries can still occur. It’s important to listen to your body, rest when you need to, and incorporate strength training and stretching into your routine.

Additional Resource – Here’s how many miles a beginner should run

Inflammation Is Not Necessarily Bad

Another potential downside of the Maffetone method is the emphasis on limiting inflammation. While inflammation can be a sign of injury or overtraining, it’s also a natural part of the body’s healing process. Don’t be too quick to write off inflammation as a bad thing – after all, it’s what helps you get stronger and faster.

In summary, MAF training is not without its challenges. But if you’re willing to put in the work and stick with it, the rewards can be significant. You’ll build a stronger aerobic base, improve your endurance and recovery, and become a more efficient runner overall. So don’t give up just yet – slow and steady wins the race!

No Speedwork

Another drawback of this training approach is that it may not be as effective for improving speed and high-intensity performance as other training methods that incorporate speed work, interval training, and hill repeats. While the Maffetone Method can help build a solid aerobic base, it may not be sufficient for those looking to compete at a higher level or improve their race times.

Problem of Accuracy

The heart rate formula used to determine your maximum aerobic heart rate may not be accurate for everyone. The formula (180 minus your age) is a general guideline that doesn’t take into account individual variations in fitness level, health status, and genetics. Therefore, some people may find that their heart rate zones feel too restrictive or not challenging enough, which could lead to frustration or lack of progress.

Pros Vs. Cons – In Conclusion

While the Maffetone Method emphasizes the importance of building a strong aerobic base, it may not be the best approach for everyone. Some people may benefit more from other types of training that focus on specific goals, such as speed, power, or strength.

It’s important to consider your individual fitness goals and preferences when choosing a training plan.

What Heart Rate Should You be Training At?

Do you want to unlock your full potential as a runner? Do you want to reach new heights and smash your personal bests? If so, it’s time to get acquainted with the MAF 180 Formula and find out what heart rate you should be training at.

The beauty of the MAF method is that it’s easy to determine your ideal heart rate. Simply subtract your age from 180, and you’ve got your starting point. But it doesn’t end there – you can also make adjustments based on your current health and fitness level.

Next, do some of the following calculations—when it applies, of course.

• Dealing with serious illness or rehab from a medical procedure? Subtract another 10 points.
• Recovering from an injury? Subtract an additional 10.
• Dealing with allergies, or are you prone to the common cold? Subtract an additional five
• New to exercise, or have you been training sporadically over the past year? Subtract an extra 5.
• Have you been training consistently for up to two years without any major problems or injuries at least four times per week? Keep the number (180 – Age) the same.
• Have you trained regularly over the past two years without any serious injury? Add five.
• Have you been competing for more than two years without any major problems and have improved in competition? Add 5.

When running, make sure to keep your heart rate within ten beats of the max HR, but never exceed it. For example, if your MAX HR is 130, you’ll want to keep your BMP between 120 to 130 during training.

This might be quite low for you, and that is why the MAF training method requires a lot of patience.

Early on, logging the miles at such a low HR may feel more than slow.

Additional Resource – Your Guide To Running Heart Rate Zones

Who Should Try The MAF Method

Let’s not beat around the bush. The Maffetone Method isn’t for everyone. It’s not a magic bullet that will solve all your running problems.

However, if you’re looking to improve your aerobic base, burn fat during training, learn how to pace by effort and feel, better manage sugar cravings, improve recovery from training, or prevent overuse injuries, then the MAF method might be worth a try.

Additional resource – How many miles is a 100-mile race?

A MAF Training Plan for Beginners

Now, don’t be intimidated by the method’s simplicity. You don’t need to be a running expert to follow it.

Let me explain.

• All of your training should be performed blow your max calculated heart rate.
• Your first mile should be run at around ten beats per minute, slower than your max. All aerobic training should be performed at or below this number.
• Perform the MAF test once a month to keep track of your progress.
• Opt for a high-fat, low-carb diet for better fuel.

Additional Resource – How Many Calories Should a Runner Eat

The MAF tests Explained

The MAF test is an important ingredient in the MAF method, and it’s easy to perform.

You simply run five miles non-stop on track at near your aerobic heart rate.

Here’s how to perform the test.

Remember to warm up for 10 to 15 minutes before starting and to log all five miles as close to your target heart rate as possible.

Each mile should be slower than the previous one since your heart rate will increase, forcing you to slow down. And don’t forget to perform the test under similar conditions, preferably on the same day of your training cycle under similar weather conditions.

If you’re serious about adopting the Maffetone Method, then the key is to stay consistent and patient. Don’t expect overnight results.

Your average pace might not improve immediately, but keep at it, and you’ll see progress month by month as you become more fit.

So what are you waiting for? Give the MAF method a try and see if it works for you. And if you have any questions or comments, feel free to share them below. Keep training strong!

Additional Resources:

• Here’s the full guide to RPE in running
• Your guide to heart murmurs while running

A MAF Training Plan for Beginners  – Conclusion

In conclusion, the Maffetone Method is a training philosophy that prioritizes low heart rate training to build a strong aerobic foundation for improved endurance and overall health.

By training smarter, not harder, runners can improve their fat burning capabilities, build a stronger aerobic base, and improve recovery and endurance.

While the Maffetone Method may not be suitable for everyone, it’s definitely worth giving it a try if you’re looking for a sustainable, long-term approach to running that prioritizes health and performance.

With patience and discipline, you can reap the benefits of this training philosophy and take your running to the next level.

So lace up your shoes and give the Maffetone Method a try – your body will thank you for it!

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

Keep training strong.

David D.

Ever thought about lacing up those sneakers and hitting the pavement during your lunch break?

Whether you’re juggling endless meetings or tackling that mammoth to-do list, a brisk lunchtime run could be your golden ticket to soaring productivity and a jolt of fresh, creative juice!

But how do you squeeze in a quick run amidst back-to-back meetings and an ever-buzzing inbox? Don’t sweat it (well, maybe a little)! I’ve got the ultimate playbook to help you nail the lunch break run game. Dive in!

The Benefits Of Running at Lunchtime

The concept of a “runch” may seem new or quirky to some, but there’s a growing community of professionals who’ve discovered the rejuvenating power of hitting the pavement or treadmill in the middle of their workday.

Here are some detailed insights into the benefits of lunchtime running:

Mental Reset:

A midday run serves as a mental break, helping you to decompress and distance yourself from the stresses of the morning. A study published in the “Journal of Applied Psychology” (Smith et al., 2017) found that taking breaks during the workday, such as a midday run, can improve mood and reduce stress, contributing to a mental reset.

Endorphin Release:

Running triggers the release of endorphins, the body’s natural mood elevators, helping reduce feelings of stress and anxiety. Research in the “Journal of Sports Science & Medicine” (Wang et al., 2018) has demonstrated that running induces the release of endorphins, which act as natural mood elevators, helping to reduce stress and anxiety.

Posture Improvement:

Constant sitting can lead to poor posture. Running helps activate and strengthen muscles that might be dormant during desk work, promoting better posture.

Counteracting Desk Fatigue:

Regular movement, especially running, combats the negative effects of sitting for extended periods, reducing the risk of chronic conditions like heart disease.

Better Decision-Making:

A break from constant decision-making allows the brain to recharge, leading to better choices in the afternoon.

Problem Solving:

Stepping away from a problem can lead to unexpected solutions. A run gives the subconscious mind a chance to mull things over.

Improved Concentration:

Physical activity has been linked to improved focus and concentration, meaning a post-run afternoon can be highly productive.

The “British Journal of Sports Medicine” published a study (Elmstahl et al., 2019) highlighting the positive effects of physical activity on focus and concentration, which can lead to a more productive afternoon.

Fighting the Afternoon Slump:

A midday run can counteract that typical afternoon energy dip, making you feel more awake and alert. In a study by Harvard Medical School (2016), researchers found that brief exercise breaks during the workday can combat the common afternoon energy dip, promoting alertness.

Brain Boost:

Exercise has been shown to boost creative thinking. If you’re stuck on a task or need a fresh perspective, a run can help those creative juices flow.

Consistency:

Regular midday runs can contribute significantly to weekly mileage, aiding in fitness goals.

Top 7 Tips For Running During Your Lunch Break

If your job is demanding, you might find it hard to get alone time at lunch break, let alone go for a run.  But keep in mind that you need is one hour  – or maybe less, depending on your readiness and run duration.

1. Planning And Scheduling Matter

The secret to running on your lunch break lies in planning ahead.

Before the week kicks off, check your schedule and plan which days you’re going to run at lunch.

If you want to devote a few of your lunch breaks to running a few times a week, plan these sessions and schedule time out of your office for your run.

Here’s how to create a foolproof plan to ensure your lunchtime runs are a success:

• Pack Ahead: The night before, pack your running gear, including shoes, socks, a change of clothes, and any other essentials. This ensures you won’t forget anything in the morning rush.
• Weather Check: Check the weather forecast for the week and plan your outfits accordingly. If it’s expected to rain, consider bringing a light rain jacket or opting for indoor workouts.
• Routine Reminder: Set a daily reminder on your phone or work computer. This will help reinforce the habit until it becomes a natural part of your day.
• Flexibility: Life happens. If something urgent crops up, reschedule your run for another time in the day or consider a shorter, more intense workout.
• Cleaning Up: If there’s no shower at your workplace, bring cleansing wipes and dry shampoo. You’ll be surprised at how refreshed you can feel with a quick wipe-down and a change of clothes.
• Storing Your Gear: Designate a space in your office or car to store your running gear. A clean and organized space can act as motivation and reduce the chance of forgetting anything.

Additional Resource – Running while constipated.

2. Have Your Running Bag

Having everything you need in one spot is essential for maximizing your running time and ensuring you don’t forget any vital items. An organized running bag is a time-saver and reduces pre-run stress. Here’s how to keep everything in order:

• Dedicated Running Bag: Choose a medium-sized gym bag with several compartments. This helps segregate items and allows easy access to what you need.
• Compartmentalize: Use small pouches or packing cubes to separate clean clothes from dirty ones after your run.
• Versatility: Consider clothing that’s office-appropriate yet comfy for a run, like black running leggings, which might double up as casual wear.
• Travel-Sized Items: Use travel-sized bottles for body wash, face wash, and sunscreen to save space.
• Freshen Up: Dry shampoo and baby wipes can be lifesavers for a quick freshening up when showers aren’t available.
• Protection: Ensure your GPS watch and any other tech items are safely stored in padded sections to avoid damage.
• For Cold Weather: Pack gloves, a beanie, and a warm jacket.
• For Rainy Weather: A light waterproof jacket and a small umbrella might be beneficial. Consider also packing a plastic bag to store wet items post-run.

Additional Resource – Here’s the full guide to feeling bloated after running

4. Warm-Up Properly

If you have limited time for your lunch run, you might feel tempted to skip your warm-up to save time, but this can compromise your performance and increase the risk of injuries.

Here’s a quick, effective warm-up routine that’ll get your body ready in no time:

• Foot Circles: Sitting or standing, lift one foot off the ground. Rotate your ankle clockwise for tten circles, then counter-clockwise. Switch feet.
• Calf Raises: Stand near a wall or desk for balance. Raise your heels off the ground, coming onto the balls of your feet. Lower and rep15 times.
• Leg Swings: Hold onto a wall or a sturdy object. Swing one leg forward and backward in a controlled motion. Do ten swings and switch legs.
• Walking Lunges: Take a step forward with your right foot, sinking into a lunge. Push through your right foot to bring your left foot forward, lunging again. Do ten lunges for each leg.
• Hip Circles: Place hands on your hips and rotate your hips in a circular motion, similar to a hula hoop action. Do ten circles in each direction.
• Arm Circles: Extend your arms out to your sides and rotate them in small circles, gradually increasing the size. Do ten circles forward and ten circles backward.
• Jumping Jacks: This old-school exercise is perfect for increasing your heart rate and preparing your body for a run. Do two sets of 20 jumping jacks.
• High Knees: March in place, bringing your knees up towards your chest. Start slow, and gradually increase the speed. Do this for 30 seconds.
• Deep Breaths: Close your eyes, take a deep breath in for a count of 4, hold for a count of 4, then exhale for a count of 4. Repeat 3-5 times. This will help in centering your focus and calming any pre-run jitters.
• Easy Jogging: Before you launch into your planned pace, jog lightly for 3-5 minutes. This eases the transition from rest to activity, further warming up your muscles and joints.

Master The Quick Change

Changing up, both before and after running, can eat away at many a precious minute.

So even if you have a “flexible” lunchtime break, you’re better off making the most out of it by devoting your time to running, cooling down, and lunch.

You don’t want to spend a long time changing from one outfit to the next.

So what’s the best way to do so?

Here are some quick change strategies to help you make the most of your precious time:

• Wear Your Running Gear Underneath: Opt for moisture-wicking, lightweight running clothing that you can comfortably wear under your work attire. This eliminates the need for a complete outfit change.
• Reverse Packing Order: As you mentioned, pack your running bag in reverse order. This means having your running shoes, socks, and anything else you’ll put on last at the top. This ensures quick access to the items you need right away.
• Simplify Your Running Gear: Stick to the essentials. If you don’t need to bring a full set of makeup or a change of clothes, leave them out. The less you need to change, the faster it will be.
• Pack Before Bed: Ensure your running gear and lunch are packed and ready the night before. This minimizes the chances of forgetting anything and allows you to have a smoother start in the morning.
• Use Ziplock Bags: Place small items like your watch, headphones, or energy gels in labeled ziplock bags. This prevents them from getting lost in your bag and makes them easy to grab.
• Baby Wipes: If shower facilities aren’t available, have baby wipes handy for a quick wipe-down. They can help freshen you up and reduce the need for a full-body wash.
• Combine Cool Down with Changing: After your run, start your cool-down walk. As you walk, remove your running gear and replace it with your work attire. This minimizes downtime.

Additional Resource – Here’s the full guide to running watches

Freshen Up

Cleaning up quickly after a lunchtime run, especially when you don’t have access to a shower, is essential for returning to work fresh and comfortable. Here’s a step-by-step guide to help you freshen up swiftly:

• Pre-packaged Body Wipes: Invest in pre-packaged body wipes designed for post-workout use. These are larger and more effective than typical baby wipes.
• Thorough Wipe-Down: Start with your face and work your way down, focusing on sweat-prone areas like your neck, underarms, and groin. Pay special attention to areas that tend to chafe.
• Swift Change: Change into your work attire using the quick-change strategies mentioned earlier.
• Consider a Fresh Bra: If you’re a woman, consider packing an extra sports bra. Changing into a fresh one can make a big difference in comfort.
• Dry Shampoo: If you don’t have time to wash your hair, use dry shampoo to freshen up and remove excess oil.
• Hair Ties and Clips: Quickly tie up or clip your hair to keep it off your face and neck.
• Effective Application: Apply antiperspirant or deodorant generously to key areas where you tend to sweat.

Refuel

Before you schedule your lunchtime run, plan your meals for afterward.

So once you’re out of your running clothes and freshened up, it’s time to get in a quick meal.

Here are some meal-planning tips and ideas for your post-runch nourishment:

• Morning Prep: Prepare your lunch in the morning before heading to work to save time.
• Healthy Choices: Opt for a balanced meal that includes lean proteins, complex carbohydrates, and a variety of colorful vegetables. This will provide the nutrients your body needs for recovery.
• Pasta: Whole wheat pasta with a lean protein source (chicken, turkey, or tofu) and plenty of veggies. Add a light olive oil-based sauce or a tomato-based sauce for flavor.
• Salad and Ham Sandwich: A hearty salad with greens, veggies, and lean ham served with a whole-grain sandwich is a quick and nutritious choice.
• Wraps: Whole-grain wraps filled with lean proteins (turkey, chicken, or beans) and fresh veggies make for a satisfying and portable post-run meal.
• Chicken and Vegetables: Grilled or baked chicken breast with a side of steamed or roasted vegetables is a classic choice.
• Omelet and a Banana: An omelet with spinach, tomatoes, and a banana on the side provides protein, healthy fats, and essential vitamins.
• Water: Rehydrate with water after your run to replace lost fluids.
• Electrolyte Drink: If you sweat heavily, consider an electrolyte drink to replace lost salts and minerals.
• Moderate Portions: Keep your post-run meal portioned appropriately. Overeating can lead to sluggishness and discomfort for the rest of the day.
• Timing:
• Eat Within an Hour: Aim to eat your post-run meal within an hour of finishing your run to optimize recovery.

Tips For Running During Your Lunch Break – The Conclusion

If you’re running a busy lifestyle, running during your lunch break is a fantastic way to help add more movement to your daily life.

Not only it’s a fantastic way to fit in a run during the day, but you’ll also get an endorphin rush, improving your productivity.

What’s not to like!

Are you dealing with running injuries such as shin splints, plantar fasciitis, or the runner’s knee?  If yes, then insoles might help.

Running has a lot to offer. It can help you improve your cardiovascular health, reduce stress, build muscle—I can go on and on.

But the sport’s high-impact nature can take a toll on your body, especially your feet.

The harder you run, the greater the force, which often leads to foot pain. Foot pain can be several limiting, and it might stop you from training for a long time.

Fortunately, using insoles is a good option to prevent pain before it turns into a problem.

For this reason—and some more—many runners turn to purpose-built running insoles that offer added cushioning, support and protection.

However, choosing the right running insoles can be tricky. There are plenty of running insoles in the market that target specific runners’ problems, so it’s key to understand the different variables before choosing the best running insoles for you.

In this article, I’ll share with you the full guide to running insoles. More specifically, I’ll look into the following;

• What are running insoles
• The functions of running insoles
• The pros and cons of running
• How to choose running insoles
• And so much more.

Sounds great?

Let’s get started.

What are Running Insoles?

First things first, let’s start with the basics.

Also known as running orthotics or shoe inserts, insoles consist of materials placed inside of a shoe on which your feet rest.

More specifically, running insoles tend to be custom-made inserts to prevent the feet from rolling too far inward. They are made by a medical specialist and are often used for treating and managing specific foot conditions.

Most modern running orthotics are constructed from synthetic, high-performance materials to ensure effectiveness and durability.

The main goal behind running insoles is to offer extra support and cushioning for your feet.

Note – Before you decide to try running insoles, make sure you have the proper running shoes first. Check my full guide here.

Lifespan

High-performance running shoes can last up to 400 to 600 miles. Running insoles have a similar lifespan. Although running orthotics tends to be super durable, they’ll, sooner or later, lose their usefulness over an extended period.

I’d recommend that you replace your running insoles at the same rate you replace your running shoes.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

How Do Running Insoles Protect Against Running Injuries?

Most quality running shoes feature plenty of support and cushion. That said, a cushioned or structured insole can supplement your footwear’s built-in features to provide a smoother ride.

A lot of runners suffer from overuse injuries caused by structural problems in the feet.

If overpronation—which is a common condition in which your ankles bend inward during running—running insolates may help keep your ankles and feet aligned and in a more supported and comfortable position as you run.

Running inserts may also help runners with flat feet as they help prevent post-run soreness in the ankles and feet.

Have high arches? Good. Insoles may help provide more support to this injury-prone area of your foot.

Additional Resource – Here’s how to use KT Tape for runners knee.

Do You Need Running insoles?

Here’s the truth, though.

Just because you have flat feet doesn’t mean that you need extra support in your shoes.

The truth is, it depends on your body’s mechanism.  Insoles are not the answers to all of your running prayers.

If your body needs extra support, insoles can help.

But if your body can reject the extra support, the insoles will cause more harm than good.

So tread carefully.

Try out the first insoles for a few weeks, then see if you notice any improvement.  If it’s not the case, know that insoles aren’t for you.

Try fixing what’s wrong by doing something else.

Who Needs Running Inserts?

In general, running insoles can help if you have any of the following issues;

• A history of plantar fasciitis
• Flat feet
• Overpronation
• Chronic pain in the ankles or feet

Running insoles are commonly prescribed to address overpronation when the ankle turns too far inward when the foot strikes the ground.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

Who Doesn’t need Running Insoles

Although most runners can benefit from a little extra comfort and support, running insoles aren’t for everyone.

As a rule, if you’re not dealing with any abnormally drastic pain in your lower body while running, you don’t need to shell out your money on a pair of insoles.

If you’re not experiencing any serious problems with your feet or running gait that cannot be mended by improving your technique—or taking other corrective measures—running insoles are pointless.

Remember that not all runners turn to insoles to manage injuries or problems.

Additional Resource – Your guide to runners itch

What to Look For In Running Insoles

There are various running insoles on the market for the over-the-counter product you can grab at the nearest sports store to fully custom orthotics provided by a podiatrist following a thorough assessment.

• Custom Insoles

Looking for personalized comfort and support? Then costume made insoles are the way to go

When you go for this option, you’ll get 3-D printed inserts designed to suit your unique feet and needs. These custom inserts may feature arch support for healthy pronation as well as the limited load on your plantar fascia.

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

• Shoe Insert Fit Tips

Once you’ve chosen a few insole models, make sure to test them out and see which one suits you best.

Here’s how.

Start by standing on the insole outside of your shoe. Next, raise your other foot so you’re balancing on the planted foot. Check your stability as well as the pressure you feel and whether your feet feel comfortably supported on the insole.

Last up, put your running shoes on with the insole inside. Remember to remove the stock insole, though. Now you’re checking the fit as well as the support and feel.

As a rule, both of your feet should feel comfortable and stable, and the insert is taking up the proper amount of volume—not too much and not too little. Find the sweet spot.

Additional resources –

Here’s the full guide to underpronation

Here’s the full guide to arch support for running

Running Shoes Vs. Cross Trainers

Running shoes for plantar fasciitis

Running shoes for overpronators

Creatine monohydrate is an organic compound found in muscle and brain cells where it boosts levels of adenosine triphosphate, or ATP. ATP is the primary source of energy in a cell and is essential to endurance muscle activity.

Creatine has long been used by both professional athletes and regular gym goers as a dietary supplement to improve athletic performance. In this article, we’ll give you the rundown on how creatine monophosphate can help you reach your fitness goals.

Why Do Athletes Use Creatine?

Amongst the best creatine effects are a marked increase in strength, performance, and muscle mass. By increasing the amount of work your muscle cells can do, creatine ensures that you are able to push yourself as hard as possible during your workouts.

For athletes this may be the difference between a good training session and smashing a new record. Research has shown that creatine is particularly helpful in high intensity exercise and generates an average 15% increase in exercise performance.

Consistent use of creatine has been associated with extended elevated ATP levels in cells, allowing them to work harder. Working your muscles harder means they will grow faster when paired with adequate recovery periods.

How Does Creatine Work?

Creatine increases the amount of energy your cells can produce. During exercise, your muscle cells burn through their supply of ATP and eventually tire. Creatine boosts the amount of ATP available to your cells, increasing how much work the cells can do and therefore increasing your muscle power. This translates into better sprint times, greater lifting strength and more reps, plus long-term muscle growth.

Muscle mass increases as muscle fibers go through tear-repair cycles. More available energy in your muscles lets you push beyond your normal level of effort, introducing more tears to the muscle fiber, and allowing more repair and growth during recovery. Having all this extra ATP in your muscle cells lets you work them harder, giving you results both in the moment and at a later point.

Does Creatine Help with Fitness?

Creatine has consistently been found to improve fitness. Athletes taking creatine supplements perform better in their sport, show greater muscle mass, and have improved endurance and short-burst activity ability.

No matter your fitness goals, if you are exercising consistently at the gym or out on the track, creatine is likely to give your fitness journey a boost and help you reach your goals faster.

If you’re looking to use it for fitness, we recommend going with a Creatine Monohydrate product. Our favorite product is Huge Creatine by Huge supplements, as their product is a monohydrate tablet form.

Creatine Weight Loss

Can creatine help you lose weight? No. Can it help you lose body fat? Yes! Many people who take creatine find that their weight may increase – but this isn’t the same as gaining body fat. Because creatine helps you improve your exercise performance and grow your muscle mass your weight can go up as you are adding more muscle to your frame.

But this doesn’t mean you’re piling on fat – in fact, it means the opposite. Muscle weighs more than fat, so you may notice an increase in body weight but a drastic change in your body composition.

What Is a Good Creatine Dosage?

But what about creatine dosage? The questions of how much creatine you should take, when you should take creatine, and whether to load creatine, are all important considerations in your supplement routine.

During creatine loading you take a larger dose of creatine over several days to maximize creatine stores in your cells, before tapering off to a consistent lower dose.

A common strategy is to take 20 grams over a week before reducing your dose to between 2 and 10 grams daily. This fills up your stores and keeps you topped up with extra cell energy for your workouts.

You don’t have to load creatine to still see results. You can opt for a steady dose approach where you consistently take around 5g of creatine every day. This will have less dramatic effects om your creatine stores but will still help you reach your fitness goals in the long term.

Additional Resource – Creatine For Runners

Is Creatine Safe?

Yes, creatine monohydrate is safe to use within normal limits and is not associated with loads of nasty side effects. This clever compound has been studied extensively in both athletes and normal gym goers and has consistently been found to be safe.

When you’re choosing your supplements, bear in mind the different forms of creatine on the market. Creatine monohydrate is the most common and the most researched but other forms available include creatine hydrochloride, creatine ethyl ester, creatine magnesium chelate, and buffered creatine.

These creatine variations don’t have as much information on safety and effectiveness, so do your research before straying from the well-established creatine monohydrate path.

Final Thoughts

Creatine monohydrate has been around for a long time and has the research to prove it. It is a safe and effective way to improve your athletic performance, strength, and endurance. If you are looking to boost your fitness routine – then try creatine to help you reach your fitness goals.

Author Bio – With over a decade of training experience, Steven has a passion for anything fitness and bodybuilding-related. He has educated himself on every aspect of the sport, including training, nutrition, and supplementation. Throughout the years, he found out exactly what works and what doesn’t.