Feeling dizzy and exhausted while running? Then you might be logging the miles dehydrated.

Here’s the truth. Dehydration can impact your running performance and health like nothing else. All runners need to pay attention, regardless of age or fitness level.

Here’s the full guide to hydrations, warning signs, and why runners need to be proactive about what and how much they’re drinking.

Sounds exciting?

Let’s get started.

What is Dehydration

Dehydration happens when you lose your more fluids, usually via sweating, than the amount you take in. You’re technically dehydrated when you lose more than two percent of your body weight in fluids.

This, in turn, zaps your body out of the water and fluids needed to perform its normal functions.

And athletic performance is no exception, as losing two percent of body weight in fluids may lead to a 4 to 6 percent drop in running performance. Not cool at all.

Of course, don’t take my word for it. The American College of Sports Medicine reported that dehydration of around two percent of body weight hinders aerobic performance in mild to hot weather.

In fact, the higher the levels of dehydration, the worse the exercise performance.

Therefore, if you’re serious about running your best, make it a goal to start your run/race well hydrated, and then keep your fluid levels throughout the run and replenish them afterward. Nothing complicated.

The Causes of Dehydration in Runners

Technically speaking, dehydration while running can be blamed on various factors.

These include

• Sweating and heavy breathing, or respiratory losses
• Energy burning as measured from indirect calorimetry measurement, or substrate oxidation
• Lack of water availability in the bladder
• Water oxidation

Combined, these variables can lead to a loss in body fluids that sets the stage for dehydration, especially over time and/or when the fluids are not replaced.

Additional resource – Here’s how much water a runner should drink

Why Hydration Matters

Whenever you run or exert your body in any way, you sweat. This triggers a chain of reactions that leads to reduced running performance, especially if you fail to replace your body fluids as soon as possible.

Few things can compromise your running performance faster than dehydration as a runner. Drinking enough water is key for protecting against heat-related conditions, such as heat stroke, which can have dire consequences.

What’s more?

Dehydration can slow you down. This research has found that even a small decrease in hydration can impair athletic performance.

When you sweat, several things take place.

• Your blood volume reduces, limiting the amount of blood returning to your heart.
• The amount of blood your heart pumps declines
• Your working muscles will receive less oxygen-rich blood
• Your body will aerobically produce less energy
• You’ll be forced to slow down.

That’s not a pretty picture, right?

Additional Resource – Why Do I sweat too much while running?

Here are the signs of dehydration.

• Thirst
• Dry mouth
• Feeling sluggish or lethargic
• Dry eyes
• Dizziness when running

As dehydration gets worse, the symptom will become much more severe, including:

• Muscle cramps
• Heavy legs
• Intense headaches
• Nausea and confusion
• Gi distress
• Extreme fatigue
• Stopping to sweat altogether
• Sharp decrease in running performance and output
• Dark urine with less volume

Ignore these, and hydrastine can rapidly cause heat exhaustion or heat stroke, resulting in hypovolemic shock and eventually death.

Additional resource – How to prevent nausea when running

Stats on Dehydration

Think you’re already drinking plenty of water, think again.

Research has reported that over 75 percent of Americans are walking around dehydrated.

If you happen to be one of the dehydrated ones—and you’re a runner—logging the miles may mean putting yourself at risk.

Any sliver limning?

Research has reported that following a thorough hydration plan during exercise, when compared to drinking only when thirsty, improves endurance performance, and it will help you ward off some of the nasty symptoms below.

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

Additional Resource – What’s the best temperature for running?

Drink Water

The best way to prevent dehydration is, of course, to drink enough water all day long—and not just around your workouts. This means having frequent glasses throughout the day instead of chugging larger amounts in one go

The problem with drinking too much water within a short time is that it will force the kidneys to flush it. This, in turn, leads to frequent bathroom breaks. And you don’t want that.

What’s more?

When you chug in too much water, you’re also diluting your body’s sodium balance, increasing your risk of hyponatremia during your run. Hyponatremia is as bad as dehydration.

As a general rule, aim to drink roughly 2-3 mL per pound of body weight three hours before a workout.

If you’re running for a long time and/or exercising in the heat, consider adding a sport or energy drink to help restore carbs and electrolytes.

Timing also matters. Let me explain.

Before Runs

Start your runs well hydrated. Overall, I’d recommend drinking 16 to 20 ounces of fluids two to three hours before running and another 8 ounces 20 to 30 minutes before starting your session.

Additional reference – Stop peeing when running

During Running

You might not need to drink on the run for a session lasting less than an hour that invokes moderate effort.

Instead of pouring water over your head, drink it. Drinking cools you from the inside out.

As a rough guideline, take 4 to 6 ounces of water every 15 to 20 minutes during your long runs—or any run exceeding one hour.

Running a long distance? Consider sports drinks with 4-6 percent carbs to replace lost carbs and electrolytes.

After Running

To replace your fluid losses after a run, drink 16 to 24 ounces—roughly two to three cups—of fluid for every pound of bodyweight lost during training.

You should also keep track of your fluid intake, thirst, urine color, sweat loss, and bodyweight changes. And remember that it’s more efficient to drink tiny amounts of water throughout the day rather than a lot all at once.

Keep Track

Drinking water helps you stay well hydrated, but keeping track of your hydration levels ensures you are actually taking in enough fluid or too much.

The easiest way to keep tabs on your hydration is to check your urine. If it’s lemonade or straw color, you’re well hydrated. But if the urine is dark and yellow—think apple juice color—you need more fluids.

Another reliable way to monitor your hydrating is by measuring your sweat rate. This is especially helpful following a long run in which you’re pretty sure you have lost a lot of body fluids.

You can do this by taking your pre-run bodyweight and deducting your post-run bodyweight, recorded in an ounce. The number you get is the amount of fluid burned during training.

The test is simple. Weigh yourself before and after running. Ideally, you should weigh roughly the same.

But if you noticed that you’d lost more than a few pounds, then you’re likely not drinking enough water.

Only shed one to two percent of body weight? Then you’re likely in the hydration sweet spot. But losing more than two percent of your body weight means you need more hydration during your long runs.

Additional resource – What’s the best temperature for running

How much?

As far as I can tell, there’s no one-size-fits-all hydration rule for runners since everyone has a different body weight, sweat rate, training level, exercise effort, speed, etc.

However, most experts drink about 16 to 24 ounces of fluid for every pound lost, then plan to boost your fluid intake the next time you run.

In other words, if you shed more than two to three percent of your body weight during a workout, drink around 1.5 liters of fluid for each kilogram of lost body weight.

I’d also recommend eating something—think of a snack that contains some carbs and protein—to help kick off the recovery process.

Remember that it’s not easy to maintain your body weight during a long run, especially during the summer, so don’t feel alarmed if you lose more than a few pounds following a long run.

Additional resource – Ice bath for runners

Curious about the benefits of CBD for runners?

Then you have come to the right place.

Here’s the truth.

CBD oil isn’t just another sneaky way to use marijuana.  In fact, the stuff is an effective tool for enhancing recovery and improving performance. That’s why it has gathered a lot of steam over the last few years.

What’s more?

You may have noticed that CBD has been infused and added to almost everything from toothpicks to bath bombs and coffee.

So it is worth it? That’s where this article comes in handy.

In this post, I’ll explain some of the mechanisms behind CBD oil, and that includes:

• What is CBD oil
• How does CBD work
• The benefits of CBD for runners
• How to start using it as a part of your training
• And so much more

Keep on reading for the answers.

What Is CBD Oil

CBD or Cannabidiol oil is one of more than 100 compounds derived from cannabis but don’t let that scare you off – using the stuff won’t make you high. Found specifically in the stalk and seeds of the cannabis plant, CBD is a natural concentrate that packs in less than 0.3 percent THC, or the psychoactive element in cannabis..

It’s also a compound has been praised for its healing powers without getting you high. . This, in turn, makes CBD oil helpful among athletes and people from all walks of life.

The Human Body And CBD

Don’t let the fact that CBD is extracted from cannabis scare you off.

Here’s the plot twist.

Your body produces some cannabinoids already.

The human body has an endocannabinoid system (ECS), which consists of a complex control nerve center that regulates many of the key bodily processes, including metabolism, appetite, stress, sleep, and immune function.

It’s, in essence, a system that manages your body’s homeostasis.

The endocannabinoid system impacts your body’s responses to inflammation, pain, stress, mood, sleep, and metabolism.

Here’s how it works.

By interacting with the receptors within the ECS (CB1 and CB2), CBD oil can influence your brain’s and body’s response to a number of things. This, in turn, is believed to help in soothing different symptoms associated with fatigue, anxiety, and stress.

For this reason, some research has pointed out that CB may support your body in keeping a balanced, healthy state which is key for a successful and quick recovery.

Will CBD Oil Make You High

If the reason you’re interested in CBD oil boils down to getting “high,” you’ll be disappointed.  A lot of people assume that CBD triggers the same effects as marijuana since both naturally occur in the same plant.

But, That’s not the whole story. CBD alone is a non-intoxicating drug that won’t cause a high.

What’s more?

CBC can also be extracted from the hemp plant, which has no psychoactive effects. That’s why only hemp-derived CBD is available legally in many states.  For instance, Pennsylvania Cannabis laws allow CBD oil products as long as they meet certain parameters. By law, these products pack in no more than 0.3 percent THC, which isn’t enough to trigger any psychoactive symptoms.

But overall, though CBD won’t make you high, it does alter consciousness in some way. So you may experience less pain and feel mellow and at ease.

Additional resource – Learn more about CBN  here.

Will CBD Show Up During A Drug Test

In most cases, CBD alone shouldn’t trigger any drug test.

However, some Cannabidiol oil products may contain some trace amounts of THC or tetrahydrocannabinol, the intoxicating ingredient shown on drug tests.

To err on the side of caution, if you’re about to get drug tested, consider avoiding CBD products altogether.

If you want to avoid THC, use broad-spectrum products or isolate varieties. These, by definition, should be THC-free.

The benefits For Runners – The Research

Although you can find a lot of anecdotal evidence on the internet regarding the many benefits, CBD oils offer, most scientific proof suggests that it may help reduce inflammation and pain. For this reason, CBD oil is a great option for any post-run soreness or pain.

Of course, don’t take my word for it. Research that looked into arthritis rates reported that it drastically reduced joint swelling and pain markers, missing the side effect of drugs.

Let’s check some of the acclaimed benefits.

One example is a 2016 research on arthritis raters that reported that it drastically reduced joint swelling and pain, minus the side effect of other drugs. Of course, this is just one study, but I’ve found plenty of other research papers that reached similar conclusions.

These include:

• Research I
• Research II
• Research III
• Research IV
• Research V

Despite the many promising benefits, research is still scarce due to the legal challenges surrounding the supplement. As a result, even vital factors such as delivery and optimal dosage are still being assessed.

But overall, my hopes are still up, and I’m pretty confident we will see a lot more research conducted on the subject. So it’s just a matter of time.

Ways To Consume CBD

CBD oils come in many forms, some of which you can blend in smoothies or drop onto your tongue. In fact, thanks to the rise in popularity, CBD oils have been added to virtually everything, from carb drinks, protein shake, gummies, chewing gums, and even chocolates.

But is there an efficient way to take in CBD OIL?

As far as I can, most experts recommend taking CBD oil with a meal, possibly one high in unsaturated fats—think cheese and nuts. This is believed that it allows for better first-fast metabolism, the speed at which your body can absorb the active elements in CBD oil.

Additional resource – Sore quads after running

Does CBD Help Runner’s Knee

Runner’s knee is often caused by inflamed tissues around the patella—or the kneecap.

Since CBD acts like a natural pain reliever, it may target specific issues to help you speed up recovery and return to training. Using it regularly helps soothe your aching muscles during a hard run and assists in a swift return to full fitness and peak performance.

Just keep in mind that CBD isn’t the answer to all of your knee pain prayers. Instead, consider a temporary relief measure, as any serious injuries will need to be looked at by a doctor.

Remember that running is a high-impact sport that takes a toll on your muscles and joints. That’s why you’re better off managing your training load wisely and getting the right help from a certified physician in cases of chronic pain.

I cannot stress that enough.

CBD for Shin Splints

Again, the answer is yes, as it can help reduce inflammation and allow your muscles to relax.

The same can be said about other overuse running injuries such as plantar fasciitis, ITBS, etc.

Additional resource – Running shoes for plantar fasciitis

Tips For Using CBD Oils For Runners

Here are a few guidelines to help you get the most out of CBD.

Enjoy

Consistency

For CBD to take effect, you’ll need to use it regularly. It’s not an overnight thing to be used only once; magically, all things improve.

Just like anything else, results take time, and outcomes may vary from one person to the other.

Sublingual Drops

Taking under the tongue is a fantastic way of helping soothe total body inflammation, bring pain relief, ease the mood, and so much more.

Just make sure when you’re doing sublingual drops to let the oil get absorbed in your mouth instead of swallowing it.

Try Creams

Dealing with a specific area of pain? Then consider trying CBD creams, as they work well for localized areas of pain.

Lotions are also a great alternative to sublingual drops since the oil can be absorbed through the skin, too.

When it To take

As far as I can tell, there’s no universal answer as it depends on the individual and how they react to CBD oil. It’s a trial and error thing. No way around that.

For some folks, CBD oils may cause alertness. Thus, they prefer to have it first thing in the morning or during the afternoon to ward off the post-lunch energy crash.

Whereas others report feeling a calming and relaxing effect, therefore, prefer to have it at night or closer to bedtime.

But overall…

Most experts recommend taking CBD at night as it works well, helping you relax and sleep well.

As you already know, sleep is vital to good health and exercise recovery, so this can help with that while also soothing any inflammation or pain you might be dealing with at the moment.

Check The Law

Although the use of CBD has zero to few health risks, the stuff is still illegal in some areas of the U.S. (and around the world)since it’s derived from cannabis.

Do your due diligence.

Additional resource – Common running injuries

Not a Magical Pill

Contrary to some CBD product ads, the stuff is no magic pill.

Just like it’s bad to rely heavily on pharmaceuticals to manage everyday pain, turning to CBD to soothe pain shouldn’t be considered a cure.

Sure, it may help soothe some pain, but it won’t cure a stress fracture or an ankle sprain.

As a runner, you’ll have to scale back your training—or stop altogether—to recover from an injury. Trying to drown chronic pain in CBD oil is a recipe for disaster. And you don’t want that.

Check With The Source

Like any other over-the-counter medicine, pay attention to what and where you buy your CBD. Avoid products you find for sale in gas stations or places like that.

Instead, choose an athletic-friendly, high-quality one that delivers a pure product so you can prevent accidentally dosing yourself with harmful chemicals.

Conclusion  – Is CBD Good For Runners

CBD can be a great option for runners thanks to its pain-soothing effects.

Soothing inflammation can also be a fantastic way for a runner to improve recovery post-workout.

And since it’s all-natural, you won’t have to worry about it negatively impacting your body as many synthetic anti-inflammatories can.

You must have heard that physical health is as important as mental health. But do you get the opportunity to engage in any physical co-curriculum activity amidst the demanding academic activities? Undeniably, most college students undergo a lot of pressure that increases their level of stress. From the tight schedule, and urgent assignments, to the massive academic load, students have a lot in their trays! However, engaging in physical activities is a sure way to get rid of burnout.

Running every day will help you to relax. It was one of the best exercises since it is free and readily available for anyone. Although it may seem challenging for you at the start, you will enjoy it as you get used to it. You don’t need to spend hours doing it! It is alright, to begin with as low as 10 minutes a day and gradually increase the duration as you get used to it. Running for over 30 minutes has unbelievably many health benefits. This article will help you understand the advantages of running every day.

Additional Resource – How Many Calories Should a Runner Eat

The Top 5 Benefits of Running for Students

Reduce the risk of cardiovascular diseases

One of the advantages of running every day is that it will reduce the risk of acquiring cardiovascular diseases. Since running increases our activeness, it helps in increasing the contractions of the heart. Research has proved that individuals who run regularly reduce their risk of getting heart diseases by over 35 percent! Besides, regular running will prevent blood clots in your blood vessels. Most importantly, it will help you in managing cholesterol levels, blood flow, and blood pressure, guaranteeing you a healthy lifestyle. Running for 30 minutes several times a week reduces the “bad” cholesterol levels while increasing the good cholesterol.

Creates positive moods

Another notable benefit of running is that you will improve your mood. Being active in physical exercises helps your body to release important hormones such as dopamine, endorphins, and serotonin, which are responsible for making you happy and improving your moods. Cruising through college life is sometimes challenging and would expose you to stress. Consequently, your academic performance may decline, hindering you from achieving your long-term academic goals. Therefore, free up some time for running to improve your moods.

Strengthen your brain

As a college student, you need to improve your brain health and memory. Through consistent running, your brain will get sufficient oxygen by increasing blood flow, making it healthy, and increasing your ability to retain information. Running a mile a day will allow your body to release the brain-derived protein in the body, which increases the ability to make decisions, improve learning, and increase thinking. 

Boost your energy levels

Another important benefit of running and engaging in physical activities is increased energy levels. Since students engage in numerous activities, you will likely feel like your energy to handle academic work is depleted. However, through constant running, whether morning or evening, you will boost your energy levels to handle the activities you need to accomplish throughout the day. Increased physical exercise will help you in reducing fatigue, and increasing your academic performance.  You should however be cautious not to overtrain since it might have opposite outcomes. You should have adequate recovery time and consume the right diet to ensure that you get positive outcomes. If you experience poor quality sleep, reduced performance, chronic fatigue, and loss of appetite, you should be overtraining. 

Additional Resource – Running while constipated.

Strengthen bones, muscles, and joints

Running will help you to improve the functionality of different body parts. From muscles to body joints, running will help to reduce the risk of strains and injuries. The sedimentary lifestyle of students may pose negative health outcomes to your muscles and joints. Making running your routine will help you in reducing strains and injuries.

With the busy college schedule, assignments, essays, homework, and projects, you may lack adequate time for running. To free up some time, you may need to seek professional assistance from online writing services to help you with your assignment as you focus on other activities. Professional academic writers from Custom Writings will help you complete any type of essay, project, or assignment and deliver high-quality papers within the set deadline. They will also guide you on how to improve your writing and presentation skills, especially references and formatting of academic papers according to different styles. Please don’t hesitate to visit their website for more information and insights

Additional Resource – Does running make you old

What Time Derives the Most Benefits of Running for Students?

Having agreed that running is the best physical activity for students, perhaps the question that remains answered is “When is the right time for me to run?” Most individuals who engage in running provide different perspectives on the most appropriate time for running. However, there is no definite answer to the question.

Those who support morning running cite different benefits as highlighted below:

• Helps you to begin the day the right way: A morning run allows you time to clear your mind and focus on what you will do for the rest of the day. You will be able to make a mental list of the activities you will need to engage in to accomplish your objectives for the day.
• Helps you to burn extra calories throughout the day: if your focus is on weight loss, then morning runs are most appropriate for you. Running on an empty stomach in the morning helps you to burn fat and calories in addition to discouraging you from consuming unhealthy meals throughout the day.
• Improves your moods and fights mental issues such as depression: Running in the morning will help in boosting your moods and get rid of unwanted thoughts that could trigger mental health issues. Individuals who have had depression confess that they feel the worst in the morning. By running in the morning, your body will release the necessary hormones to lift your moods. Nevertheless, running any other time will also help in boosting your mood.

Benefits of running in the afternoon

• Running in the afternoon will help you to:
• build muscles better than morning runs
• Allow you to run for longer periods
• Reduce the chances of strain and injuries
• It has minimal risks such as attacks from burglars or wandering wildlife.

Benefits of Running Every Day If You Don’t Do Outdoor Running

If for any reason you can’t engage in outdoor running, don’t worry. You will still enjoy the benefits of running every day. There are other effective exercises you can engage in.

To begin with, you should focus on climbing stairs for a stipulated time. At least 400 steps would make a good workout. Climbing stairs allows you to use your muscles to carry your weight more than running does. It helps you to maximize your cardio effects, minimizing cardiovascular complications.

Additional Resource – The benefits of running

In addition to climbing stairs, you may also exercise using a treadmill. It is one of the best forms of aerobic exercise that improves your cardiovascular health. It helps you to strengthen your heart muscles, lowering your blood pressure and promoting blood flow.

Therefore, irrespective of the time you choose, there are numerous advantages to running every day. You don’t have to complete a 5 km run to leap the benefits! Start from where you are and progress gradually.

Performance nutrition comes in all shapes and sizes, depending on an athlete’s sport and goals. I often get asked if an athlete needs to eat clean. As a sports dietitian, my answer depends on how one perceives the concept of “clean eating.” However, no matter the definition and whether I like it or not, athletes have been trending toward cleaner and more restrictive intake.

Unfortunately, it can be easy for an athlete, who often has an extremist personality, to take the concept of clean eating to an unhealthy level.

The philosophy of clean eating is aimed at providing whole foods with naturally-occurring fiber, vitamins and minerals intact with minimal processing. In addition, healthy clean eating habits should include consistency, balance and variety. Consistent meal and snack times combined with portion control teaches the body to have healthy boundaries with food.

Balance among food groups will promote macronutrient levels that make sense for weight management. Incorporating a variety of foods from each food group will increase our ability to achieve intake of a broad range of vitamins, minerals and antioxidants.

So what does a clean eating lifestyle exclude for athletes? Initiating a clean eating lifestyle does not mean that foods are required to be bland or unnecessarily limited. In fact, athletes often fail to meet their fueling and recovery demands the way it is because of demanding schedules and limited resources. Having said this, creating an additional barrier by limiting athletes to rigid food rules may do more harm than good. The first goal isn’t to identify what athletes can’t eat, but rather what they can.

A worldwide study of athletes from 24 sports across 58 countries illustrated that there is definitely a need for education on food choices, with making healthy choices being especially challenging when they are put into a buffet-style situations.

This dynamic creates the need for athletes to have access to pre-portioned healthy meal choices that make sense for fueling and recovery. Providing athletes with a variety of choices in the form of diversity from meal to meal rather than buffet-style presentation significantly reduces pressure to make the right choice and increases the chances that they will successfully meet their needs.

Prepared meal companies, such as Clean Eatz Kitchen, provide excellent solutions aimed at just this. Because every meal provides portioned-controlled whole foods, minimal preservatives, adequate protein and fruits or veggies as sources of antioxidants, technically every meal can be a right choice for an athlete to make!  

To reinforce the importance of focusing on whole food intake, we should talk about what the problem is with highly-processed foods. When foods are processed, several things take place. First of all, they are often stripped of nutritional value.

Let’s take grains, for instance. Refined grains are milled, a process that removes the outer bran and germ components to create a softer texture and optimize visual appeal. However, during this process, a grain also loses fiber, iron and B-vitamins. Often times, grains will then be enriched, which is an attempt to add nutrients back to the nutritionally-lacking food products.

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

The same is true for fruits and veggies. It is not uncommon to see fruit juices and sauces or skinless veggies created for convenience purposes, which often require fortification because they have been shed of their nutritional value. Attention to these seemingly unnecessary nutritional stripping and refortifying processes has inspired an increased focus on “whole foods” and “clean” food products. Because honestly, wouldn’t it make more sense to just produce whole food products from the beginning? 

In addition to the loss of essential nutrients, food processing can also pack foods full of unwanted ingredients.

As highlighted by the Harvard School of Public Health, overconsumption of highly-processed foods often leads to weakened immunity related to high sugar and salt intake. High salt intake contributes to an increased risk for high blood pressure, heart disease and stroke. Excess sugar intake can amplify the risk for obesity, high blood pressure, inflammation, diabetes and fatty liver disease.

Chronic diseases such as these, in combination with limited intake of clean, wholesome foods such as fruits, veggies, whole grains and lean protein is a toxic combination for immune health. But not only is our physical health subject to an increased risk of early onset of aging and an increased risk for chronic disease comorbidities, unhealthy eating takes a toll on our mental health as well .  

Author – Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN. Resident Dietitian, Clean Eatz Kitchen

What’s a good 5K time for a beginner?

The answer isn’t black or white as it depends on several things.

Here’s the truth.

Running a 5K is a wonderful goal that’s great for those who are just getting into running and simply want to cross the finish line for the first time.

Even if you have never run a mile, you can probably get in shape for a 5K within a few weeks by devoting yourself to the right training program.

In today’s sweet post, I’ll answer the question and discuss those numbers of things in detail. I’ll also share a few tips for beginner 5K runners, including how to prepare for the event and what to do on race day.

How Long is A 5K?

The 5K is the most common road race distance for beginner and experienced runners, but how far is it?

To wrap your head around what a good 5K time is, you also need to understand just how far is a 5K race.

The “K” in 5K stands for kilometer. One kilometer is a little more than a half-mile, or 0.621 miles. Therefore, after doing some math, a 5K equals 3.1 miles.

It would take around 22.5 laps around an outdoor track to complete a 5K. Similarly, you’d need to run back and forth on a football field around 50 times to cover the 3.1-mile distance. So that’s one more reason you shouldn’t underestimate this race.

When running a 5K in the U.S., you’ll find mile markers—instead of kilometer markers—along the course.

What is A Good 5K Time For a beginner?

So how long does the average runner take to complete a 5K?

30 minutes?

50 minutes?

Two hours?

The answer, as you might already have guessed, depends on many variables such as your age, training level, and gender.

But all in all, most beginners can complete a 5K in 30 to 40 minutes, and most newbies are pretty satisfied if their finish time is around this benchmark.

A very good finish time for a beginner is anything under 25 minutes, which means maintaining an 8-minute-mile pace throughout the event. However, if this is your first time, shooting for an 8-min/pace is quite aggressive—and might be out of your grasp.

Keep in mind that if you walk, you will finish a 5k in around 50 to 60 minutes.

Common 5K Times

As you can already tell, 5K times will vastly differ among runners depending on fitness level, running experience, age, the elevation of the course, etc.

But here are some broad ideas to get started on the right foot.

Average For Intermediate Runners

For the intermediate runner, or those who log 15 to 20 miles for at least six consecutive months, an average 5K finish time would be roughly 20 to 25 minutes. This equals around an average speed of roughly 7 to 9 miles per hour over the course.

Those looking to improve their 5K time may benefit from adding tempo training and speedwork into their running program to help improve both endurance and pace.

Additional resource – How to promote a 5K

Average For Elite Runners

The best and fastest runner can finish a 5K between 15 and 17 minutes, which works out at a 4-50 minute mile pace to  XX mile pace.

Advanced runners, or those logging over 20 miles per week for at least one year, may finish a 5K within 15 to 20 minutes—age and genetic ability being the BIG factors.

The World Records

The world record for the 5K is at 12:37.35 minutes for men, held by Kenenisa Bekele –That’s super fast. As for the women’s record currently stands at 14:11.15 minutes and is held by Tirunesh Dibaba. Again, that’s fast.

Your Beginner 5K Time

Please keep in mind that these are just estimates. Several factors will influence your race time—some of which you have zero control over.

For starters, your age, gender, and physiology are all factors that will impact your 5K finish time, but you can’t change them.

Some people are natural-born runners and have physiques conducive to running. In contrast, others are better built for strength training and other athletic endeavors, so don’t worry too much about this.

What’s more?

Race, terrain, and weather will also play a drastic role. If the race course has a significant elevation profile, it will be more challenging for you to run fast than if it” super flat.

By the same token, if you race in the heat or extreme cold, this will influence your finish time.

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

Your Goal As A Beginner Running your First 5K

Although the 5K is the shortest distance of any road race, it’s as s huge milestone, especially among beginner runners.

When you’re a beginner, your main goal should be to build up your endurance to run the whole 3.1-mile distance. You can worry about performance and finish times after.

A beginner runner? Try this couch to 5K plan.

The Tables Of Average 5K Times

Here’s a list of top averages for male and female runners across all categories.

Keep in mind that other countries, as in the rest of the world, use the metric system, so I’ll be using the minute per kilometer to refer to pace. The minute per mile is standard in the U.S.

Age-Group Runners

Runners outside the professional or elite category are often referred to as “age group runners.”

You’ll notice a quite of difference in finish time within the groups. This is because some age group runners may have trained competitively in the past or were college runners. Therefore, they’re likely to cross the finish line at super competitive times.

What is a good 5K time for 40 year old?

Males

Pace And 5K times. Let’s check different 5K times by pace. These are usually times runners aim to achieve—or just get under.

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• 5 min/mile – 15:32
• 6 min/mile – 18:38
• 7 min/mile – 21:45
• 8 min/mile – 24:51
• 9 min/mile – 27:58
• 10 min/mile – 31:04
• 11 min/mile – 34:11
• 12 min/mile – 37:17

5K Training Plans

To make sure you train right for your 5K, choose one of the following plans to get you started on the right foot.

• 5K training plan for beginners
• The Treadmill Couch to 5K plan
• How to start running
• Intermediate 5K training Plan
• Advanced 5K training plan.
• How to run a 10K in one hour

What is a Good 5K Time for a Beginner -The Conclusion

In the end, what makes a good 5K finish time for a beginner will vary drastically depending on your age, experience, and overall health.

If you’re running your first 5K, don’t worry too much about the finish time. Instead, focus on having a good time, living in the moment, and crossing the finish line—hopefully in one piece. The rest is just details.

As a general guideline, any 5K time under 30 minutes for a beginner (or an old runner) is good, while a sub-25 minute 5K is really, really, good for a newbie.

From elementary school, they teach kids that carbohydrates help the body get the needed energy to function.

However, it seems to go against all known facts that an athlete, precisely a marathon runner, could accomplish the race without carb loading.

But is it possible to complete a whole 26.2 mile-race (42.1 kilometres) while on a low-carb diet? Or even, half of it?

This discussion explores how to run a marathon or half-marathon on a low-carb diet. Keep reading.

Overview

According to experts, including dietitians, it appears possible to live on a low-carb diet and make it in the marathon.

Low-carb options for meal replacements go a long way in injecting your body with the needed energy in readiness for the monumental task ahead.

While the essence of writing this post is to show you it‘s possible to run a half-marathon or a full marathon on low-carb, it’s also important to point out a few things.

A low-carb diet alone will not and doesn’t guarantee you the best performance on the track.

Your coach or trainer will tell you that you need a lot more.

Additional Resource – Here’s the full guide to how long is a marathon.

The Role of Carbs in Exercise

Undoubtedly, carbohydrates are perhaps the quickest and simplest in fueling your body with the needed energy during exercise.

Because of the energy demands, our bodies require carbs or energy-providing foods to supply the needed energy.

Marathon running and cycling, among other aerobic activities that require oxygen, typically demand many carbohydrates.

Speaking of running on low-carb, a sports magazine, The European Journal of Sport Science, observes that intake of carbohydrates enhances an athlete’s performance even if used as a mouth-rinse.

Marathoners will do better to maintain an hourly intake of 30-60 grams of carbs.

Some dietitians argue that tedious events that take longer than 2 hours, such as marathons, require up to 90 grams of carbs per hour.

Thankfully, experts agree that it’s now possible for marathoners to make it to the tape with just 60 grams of carbs per hour every day.

Additional resource  – Keto diet food list

Cutting Carbs During Endurance Training

For many years, athletes, including marathon runners, have thought that increasing carbohydrate intake a few days before a big race would help them inject energy into their reserves.

In their view, portions of pasta, rice, pieces of bread, and food rich in carbs were a big deal.

They thought (mistakenly anyway) that eating lots of such foods a few hours before a big race would help them have more endurance, increase their energy and finish on top of the race.

The truth is;

Cutting on carbs days before the race may help the body adapt well and remain more energetic in readiness for the race.

Here is the fact!

When you train your body to burn fats, you’ll lose the fats. But, the good thing is your body becomes less independent of carbs for its energy and glucose from sugar.

In the end, you’re likely to go for hours without needing food because your body is trained to use energy from its stores.

It doesn’t need to depend on foreign supplements such as glucose, sugar, or even energy drinks.

With fewer cravings, balanced energy, and a trained body, you’re likely to run even longer than the 42.1 kilometres we are talking about.

In fact, Mirna Valerio, an experienced American marathoner, and author observes that a fat-adapted sprinter knows that when carbs are scarce, the body can still burn fat.

Additional resource – How to nail your sub 4 hour marathon pace

Does Distance Running Require Any Carbs?

As mentioned earlier, the recommended carb intake for long-distance runners is between 30 to 60 grams per hour.

You can add or reduce this amount depending on your aim.

For workouts that are less than 60 minutes, the goal weight is 150 pounds. Then, there’s no harm in eating between 100 to 150 grams of carbs each day.

Indeed, some experts have devised a daily diet for a fat-adapted runner.

According to Hundt, a long-distance runner interested in remaining hungry-free during the training and actual marathon will follow this daily dietary and workout routine sample.

Morning workout routine

The morning workout routine is typically a 60-minute morning run

For breakfast, you can have the following;

• Frozen butternut squash,
• Frozen cauliflower
• A half sweet potato
• 30g of protein powder (or you can substitute it with 3-egg omelettes) smoothies for post-workout

Here is what your mid-day meal will look like;

• Grilled chicken
• Broccoli
• Tomatoes
• Cabbage
• Avocado
• Mixed green salad (big enough) and dress the meal using lemon juice and olive oil.

Further, you can incorporate an afternoon snack only if you’re hungry. For this, choose the following vegetable smoothies;

• Three Turkey slices sandwiched with a half avocado
• Raw Rev Glo Bar or Epic bar.

You can have roasted salmon or any other fish as you wrap up the day. Top it up with grilled asparagus.

Additional Resource – Why Do I sweat too much while running?

Why A Marathoner Needs Carbs

When speaking on low-carb running, Chris MacDonald of Women’s Running notes that the liver and muscles are where the human body gets the energy to function.

Notably, these stores are conveniently located, and upon depletion, the body looks for alternative energy sources.

According to the expert, dozens of low-carb diets vary in terms of the required amount of carbohydrates.

MacDonald says that for runners who intend to thrive on a low-carb diet, the best approach would be to maintain a ‘timed’ low-carb diet.

That means a runner should endeavor to eat adequate amounts of carbs at specific times of the day or period. It can be before, during, and immediately after the workout.

However, it’d be risky to eat foods rich in carbohydrates during other times of the day.

To replace a low-carb diet, a runner should eat foods rich in proteins. Such foods include protein powders, seeds, nuts, fish, soy, eggs, meat, and vegetables.

By following this routine, the expert remarks that your body will burn fat more during training, enabling it to heal properly after a challenging workout.

Additional Resource – Creatine For Runners

Benefits of a Low-Carb Diet for Long-Distance Running

You are wrong if you thought you’d only achieve in the marathon while on a complete carb diet.

Here are some benefits of maintaining a low-carb diet if you want to become a successful marathoner;

1.       Improved Fat Adaptation

Short-distance runners use a lot of energy from their glycogen reserves for a short period. However, running out of fuel for marathon runners, sometimes for a long time, is the norm.

When we push our bodies hard, sometimes far to the corner, we drain all the energy reserves.

After draining the glycogen reserves but yet to complete the race, your body turns to another reserve known as fats.

Therefore, when you’re on a low-carb diet, you teach your body how to survive on the two energy sources.

The beauty of this creative process is the body knows when it is the right time to get the energy needed to complete the race.

Additional resource – Can you run a marathon on keto

2.       Improved Sleep and Energy Balance

If you’ve tried a low-carb diet, you know that the first few days were hell. Your body starves a lot as it tries to adapt to the new style.

As you may already know, if you eat many carbohydrates during the day, you’re bound to stay alert and even awake for the better part of the night.

With a low-carb diet, you sleep much faster than if you took many carbs during the day.

Sleeping with a stomach full of carbs leads to sweating and restlessness. If you hit the gym in the morning, you’ll feel hungry and unproductive.

Sound sleep following intake of low-carbohydrate foods leads to enjoying a restful night.

Eventually, you’ll feel fresh and ready for exercise when you wake up the following morning.

When you hit the gym, your body will endure more because it still has reserved energy.

Additional resource – How long is a half marathon

3.       Body Recomposition After Fat Loss

Your body uses a lot of energy and burns a staggering amount of fat during training and the actual marathon.

However, many athletes often worry about what will happen to their bodies during and after the marathon.

Even though the body may lose shape, it doesn’t mean you will lose your muscle. The good thing is that your physical stamina will always remain and sometimes be visible.

After your body has burnt all the fats and the energy from its glycogen reserve, there comes recovery time. You need to feed on proteins during this time when out or in between the race.

Including proteins in your daily diet will keep your muscle and maintain body strength, which is essential for future races.

Additional resource – Guide to Marathon Des Sables

Conclusion

Gone are the days when traditional marathon running emphasized feeding on carbohydrates during the entire training period. Now, your body can endure the tedious long-day workouts and perform outstandingly during the race.

The important thing is to know when to introduce a low-carb diet and when to bring in foods rich in proteins for faster body recovery. Otherwise, do your workouts, and eat high-carb foods before, during, and immediately after. Still, retract to low-carb foods during the rest of the time.

If that is your dream goal, you will be surprised to hit the tape in less than 2 hours.

Curious about the best temperature for running? Then you’ve come to the right place.

Whether you’re a beginner runner or have been around the block for a while, there’s no denying that the perfect temperature can motivate you to get out there.

Good weather is always welcome, but what makes good may vary from one runner to the next. varies based on the runner. Some love it when it’s a bit chill, whereas others like it when it’s a bit hot. Different people, different strokes, and all that.

Preferences aside, in today’s article, I’ll delve into what science has to say when it comes to the ideal temperature for a run.

I’ll explain some of the science behind the impact of temperature and weather conditions on performance.

What’s the Best Temperature For Running?

Before we get into the optimal temperature for running, let’s first discuss the impact of heat and cold on running performance.

The Impact of Heat On Running Performance

Run often enough, and you’ll know it takes more energy to maintain a normal pace when the temperature rises.

And yes, that’s a universal experience.

Research has reported that weather factors such as temperature, wind, precipitation, and cloud cover all impact running performance, but none is more impactful than the air temperature.

If you tend to do most of your running during the hottest time of the day (and year) or during a heatwave, you’re undoubtedly limiting your running potential.

Running in hot temperatures increases the need for oxygen since some blood circulation is redirected from working muscles to the skin to cool our bodies.

You also store a lot of heat internally, leading to overheating when it’s scorching out there.

This causes an increase in lactate production, energy usage, and an elevated heart rate at a given pace than in milder temperatures. That’s not the whole story.

What’s more?

Heat can cause you to fatigue faster by increasing hydration and your body’s need for water. This can lower stroke volume, cardiac output, and blood pressure.

Additional resource – Here’s how much water a runner should drink

Running In The Cold

When you run in cold or in mild weather, your body can give off more heat to prevent you from getting too hot.

What’s more?

Your body also burns a little bit more calories when you run in winter. Because of this, you may get drained faster, especially in the long run.

Additional resource – Here’s the full guide to winter running gear.

Optimal Temperature For Running

Most runners know the feeling of experiencing an ideal run: windless weather, a fast, flat course, and an ideal temperature

In fact, in case you’re wondering if there’s such a thing as the perfect temperature to run at, know that it exists.

So is there an optimal temperature range?

That’s what some research has set to discover, and the answers are quite intriguing.

Let’s check some of the studies.

The perfect temperature for running has been dissected thoroughly across many races. Different studies’ conclusions and results tell us that the ideal temperature for outdoor running varies between sprinters and marathon runners

Most of the science reported that the ideal temperature for endurance running is cooler than what it feels when you’re not running. And for every degree warmer, performance is drastically impacted.

As far as I can tell, most of the research that looked into the impact of temperature exercise performance over the past few years has taken place in a lab setting—mainly with cyclists pedaling to exhaustion.

Additional guide – Here’s how to breathe when running in the cold

Luckily there are a few studies that assessed the effect of temperature on “real” runners.

One example is this research that reported that the ideal temperature range for most runners seems to be around 44° F and 59° F (or 7-15° C).

Another research out of the Public Library Of Science examined the result of six marathon runners. Four factors were considered, and that included: temperature, humidity, dew point, and atmospheric pressure at sea level.

In the end, the researchers concluded that air temperature had the biggest impact on both speed and withdrawal rates. They specifically reported that recreational marathon runners—or those crossing the finish line between 3.30 and 5.00 hours—found optimal conditions at roughly 44 F or 7 C.

Another study exclusively assesses Boston Marathon finishers and their finishing times in concert with the weather on that day.

Based on the data, the researchers found that, when considering average temperature, performance was the best for men at between 8 and

A decade-long study of the Boston Marathon reported that the best temperature range for all runners –regardless of their fitness level—is around 46 to 59 F or 7.7 to 15 C.

Additional Resource – Running in polluted areas

Best Temperature For Sprinting

If long-distance running isn’t your goal, you don’t inherently want to be that cold.

Sprint performance is at its peak during drastically warmer conditions since the muscles need to be warm enough to exert power at a peak but not so warm as to generate excessive heat.

For example, this research has reported that male 100m sprinters performed their best at 72 degrees F, whereas female did their best at around 73 degrees F.

Additional Resource –

• Here’s your guide to hydration running vests
• Here’s your guide to running sunglasses
•  Running during lunch break

What’s the Best Temperature For Running? – Conclusion

There you have it! Now you know that there is actually such thing as the optimal temperature for running. But don’t wait for things to be perfect to log your miles. Just get out there and run. The rest is just details.

Thank you for dropping by today.

Keep training strong

David D.

Looking to learn more about the benefits of probiotics for runners? Then you come to the right place.

Trillions of microorganisms are calling your body home.

Commonly known as the microbiome, these microorganisms weigh more than your brain and are almost as important.

This population of “good bacteria” is linked to everything from the function of your immune system to your gastrointestinal health.

The microbiome is so vital to survival that it’s often referred to as the “forgotten organ. ”

In this article, I’ll explain some of the ways running impacts your gut health—and vice versa—then share a few tips on how to ensure proper gut health.

What is Gut Bacteria?

Humans are, in essence, walking, talking, breathing bacteria colonies.

Right now, your body is home to around 100 trillion microbes, including bacteria, fungi, viruses, and protozoa—and roughly 5,000 species of them—the majority in the large intestine.

A healthy microbiome weighs roughly one to three percent of your body mass, and in quantity, bacteria outnumber your own body cells by roughly 10 to 1.

Their genes also outnumber ours by over 100 to 1.

That’s a lot!

Collectively, these microbes make up your microbiome.

The Benefits Of Probiotics For Runners

Microbes not only improve your body’s ability to digest food but they also provide key nutrients and enzymes.

Your microbiome can impact your blood glucose level and interfere with the way your body stores fat, as well as how your body reacts to hormones signaling satiety and hunger.

The microbiome also protects your body against pathogens, trains your immune system, and regulates your hormones.

But how does having a healthy gut biome affect your running?

The answer is actually quite a lot.

A lot of research has examined the impact of exercise on the gut microbiome.

More and more evidence has suggested that regular aerobic training benefits the microbiome, which in turn benefits overall fitness and health levels.

The Research

There’s plenty of recent research suggesting that many of the benefits of exercise may boil down to alterations in the structure and function of the gut biome.

Let’s briefly mention some of the most popular papers.

Study 1

This research has reported that elite athletes have a unique microbiome that could be partly responsible for their stellar performance.

Study 2

One review of the link between exercise and the gut microbiome looked at both longitudinal and cross-sectional studies, assessing the impact of exercise on gut bacteria.

The conclusion was that subjects who engaged in aerobic training for a substantial period enjoyed greater gut diversity than those who skipped the exercise.

Study 3

Research out of the University of Illinois reported that six weeks of endurance training improved the diversity of participant’s gut microbes.

However, once they stopped training, their microbiomes relapsed to what they’d been at the start of the experiment.

Study 4

There is also some research that looked specifically at the impact of running on the gut biome.

One study of marathon runners has brought more light on the link between certain types of gut microbes and running performance.

This is what happened. The researchers took stool samples for 15 elite marathoners a week fore and after the Boston marathon.

Next, the researchers compared the microbes samples with stool samples of 10 sedentary subjects.

Wyss Institute at Harvard University

The researcher was able to find one specific microbe, known as Veillonella, in the marathon runners’ samples,

and they revealed that these microbes could metabolize lactate acids much faster.

That’s not the whole story. What the researchers did next was very interesting. They fed these bacteria to a group of mix and looked at how far they could run compared to a control group.

The result?

The “enhanced” mice could run for a drastically longer time compared to the control group.

Just remember that this is a very small experiment involving mice, not humans, and there’s no guarantee that the outcomes would have been similar if it were applied to humans.

The science is still in the woods about whether a sedentary individual would have the same response.

Study 5

Study found that athletes who had a probiotic supplement for a month could work out longer before fatiguing—37 minutes vs. 33 minutes—than those who took a placebo.

Study 6

Researchers out of the University College Cork in Ireland reported that the gut microbiome of elite rugby players was drastically more diverse than that of non-athletes.

Not that only, some research was also able to identify variances in the structure of the athletes’ microbiomes sorted by type of sport.

To conclude, there’s no denying that exercise can alter the gut microbiome independent of diet, as the research has shown repeatedly.

This is key; as I’ve already stated, a highly diverse microbiome is linked to higher resistance to disease, better immunity, and a lower rate of obesity.

I can go on and on, but you get the picture.

Study 7

Another review of 33 studies with athletes reported that the gut biome plays a huge role in controlling inflammatory responses and oxidative stress, as well as improving energy use and metabolism during endurance training.

Study 8

Another but less reliable study, published in the Journal of Strength and Conditioning Research, examines the impact of gut microbes on exercise performance in mice.

The researchers concluded that the mice with normal gut biome performed better in a time-to-exhaustion swimming test, whereas the group with no gut bacteria performed the worst.

The researchers also proposed that metabolism and antioxidant response might be the reasons for the discrepancy in performance

To conclude

I can go on and on about the impact of the gut biome, but that’s another topic.

For today, let’s just settle on the fact that having a diverse microbiome is good for you, period.

Additional Resource – Why is my running not improving

Probiotics For Runners – How to Improve Your Intake

Here are a few guidelines to help you improve your gut biome diversity to ensure optimum health.

Eat A Wide Range of Foods

The best way to improve the diversity of your gut microns is to consume a wide range of foods rich in prebiotics, fiber, and polyphenols.

This helps your “good” gut microbes grow by providing them with the needed fuel.

Your microbiome is also like a diverse diet, so if you always eat the same foods, try diversifying your basket.

Eating a diverse diet means lots of vegetables, fruit, whole grains like rye, brown rice, whole meal wheat, and oats, as well as pulses, beans, and tofu.

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

Focus on Prebiotics

Although having a diverse diet helps, making sure your diet includes plenty of prebiotics can take your intake to the next levels.

Prebiotics consist of dietary fiber that feeds the good microbes in your gut. Prebiotics act like a fertilizer that helps the “good” bacteria to grow.

In essence, prebiotics refers to foods made up of indigestible fiber. This fiber is what microbes feast on the most.

Eating more of these will increase the proportion of ”good” microbes in your gut.

Some top sources include fibrous vegetables and fruits as well as whole grains, nuts, pulses, and seeds.

Be careful if you’re prone to IBS, as you might have to lower your fiber intake without fermentable carbs. Consult a dietitian if you got any issues.

Additional resource – What to eat after running at night

Try Fermented Foods

Want to take your prebiotic intake to the next level? Try fermented food.

That’s why a diet high in fermented foods can improve the diversity of gut microbes and limit molecular signs of inflammation, according to research by the Stanford School of Medicine.

Some of the best-fermented foods include

• Kefir (a fermented milk drink)
• Kraut
• Kimchi (fermented Chinese cabbage)
• Kombucha (fermented tea)
• Some yogurt
• Sourdough bread
• Tempeh (Indonesian fermented soya beans)
• Unpasteurized cheese
• Fermented vegetables

Take A Supplement

Though supplements may seem like the easiest way to load on your probiotics, nothing beats getting your gut microbes from natural sources. Natural foods pack in loads of health-boosting bacteria both in terms of digestibility and absorption.

But if you have certain allergies or are on a special diet, then consider taking a prebiotic supplement that contains fermentable fiber, such as galactooligosaccharides.

Additional resource – Guide To BCAAs for Runners

Do you want to pop a pill?

Supplements may seem an easy way to boost your probiotic intake if you’re not getting enough through food. This helps ensure that the live cultures are still active and the most beneficial. (Most natural sources of probiotics aren’t labelled with CFUs,

but foods such as yoghurt and sauerkraut can have higher concentrations per serving of the good bacteria than supplements do.)

Research out of the British Journal of Sports Medicine reported that distance runners who consumed probiotic supplements for a month reported around half the number of days of respiratory symptoms compared to a control group.

Probiotics For Runners  – The Conclusion

There you have it!

If the topic of probiotics has picked your interest, then today’s post should get you started on the right foot. The rest is just details.

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

Thank you for dropping by.

David D.