RECIPES: Top 6 nutritious smoothies you can have before and after a run

running jacket

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 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.


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.


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.


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.


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.


1 mango, diced and refrigerated

1 frozen banana

½  cup Greek yogurt

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


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.


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)


Optional: 1/4 cup oats


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.


2 cups watermelon, chopped

½ cup of low-fat yogurt

1 cup  coconut water



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.


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


1 tablespoon chocolate protein powder (optional)


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.


1 cup low-fat milk

2 tablespoons oats

1 apple

4 almonds

1 teaspoon honey

1 teaspoon chia seeds

½  teaspoon cinnamon powder


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.


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


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


  • 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

Mountain Bike Buying Guide

This article contains factors to consider when buying a mountain bike, so you’d better know the type of bike you’re looking for.

Before you buy a mountain bike, there are several things you need to pay attention to so that you can find a bike that is comfortable and according to what you expect. Read this article to the end to know how to choose a proper MTB for yourself.

  • Part 1: Various Types of MTB
  • Part 2: How Much Travel Do You Need
  • Part 3: Which Size of Wheel Should You Choose
  • Part 4: How to Find the Right Size
  • Part 5: MTB Frame Materials That You Can Find in Stores

Part 1: Various Types of MTB

Before buying an MTB, the first and most important step is to become familiar with various types of mountain bikes that are available and determine which one suits your riding style the most.

  1. Cross Country (XC)

Cross country (XC) exists for riders who place a high value on pedaling performance. XC bikes are lung-busting, uphill smashing machines bred for endurance and efficiency. Cross country bikes have the most identical geometry to road bikes. The emphasis on efficiency and weight savings does not come without trade-offs; cross-country bikes, for example, sacrifice downhill performance in favour of efficiency and weight savings. Moreover, cross country bikes are ideal for riders who want to pedal for long periods and emphasize ascending over descending. Meanwhile, they also require suitable mountain bike gear.

  1. Trail Bikes

Trail bikes are excellent at both climbing and descending. Additionally, trail bikes have greater suspension, gravity-oriented components (like thicker tires for better traction and bigger brake rotors for more stopping power), and a more relaxed geometry than cross-country bikes, making them more capable on a variety of terrain. If you enjoy mountain biking uphill as well as downhill and enjoy the occasional drop or jump, a trail bike is probably for you.

  1. All Mountain or Enduro Bikes

An all-mountain or enduro bike is ideal if you’re ready to earn your ride by pedaling up but are genuinely in it for the downhill, which should include tricky terrain.

  1. Downhill Bikes

People who ride downhill bikes like to go fast and down steep hills and make big drops and jumps. They aren’t meant to go in any other direction than down.  It’s best if you don’t even want to pedal uphill, have the trails and terrain to support high speeds and airtime, and have the skill level to handle yourself in these situations. A downhill bike is what you need to get started.

  1. Electric Mountain Bike

An electric mountain bike enables you to travel faster while using less energy than a conventional mountain bike. Also, an e-mountain bike has a longer range. It lets you cover more ground in the same amount of time as you would on a conventional bike. But with the help of better electric mountain bike accessories, you can also go a lot farther than you normally would.

Even though it runs on electricity, it doesn’t mean that this bike will just run on its own. There is still a sensor on the electric motor that needs cyclists to pedal in order to activate.

If you’re in a hurry, you don’t have to wait for the entire process to complete. Hence, your electric bike can be 90% charged and ready to go in 2.5 hours.

Part 2: How Much Travel Do You Need

  1. 60-110mm: Cross-country race bike

In this case, you’ll get a cross-country race bike with 60 to 110mm of travel. This type of bike is good at climbing and accelerating quickly on fast-flowing and smooth trails.

  1. 110-130mm: Cross-country/trail bike

Cross-country, downhill, and short-travel trail bikes with 110-130mm of travel can quickly cover a lot of ground. You can ride both man-made loops and less technical natural trails on these bikes, which have less travel.

  1. 130-160mm: Trail bike

A trail bike with between 130 and 160mm of travel will be able to handle more technical trails and will be just as good up and downhill.

  1. 160-180mm: Enduro bike

When riding enduro bikes in the 160-180mm range, you give up some pedaling efficiency in order to excel on steep, nasty off-piste trails and bike park tracks.

  1. 180-200mm: Downhill race bike

When it comes to downhill race bikes, forget about pedaling back up to the trailhead. With around 180-200mm of travel, these are built exclusively for downhill use, including the fastest and most difficult descents.

Part 3: Which Size of Wheel Should You Choose

Except for dirt-jump and slopestyle bikes, 26 have been phased out in favour of larger, faster-rolling hoops.

Any new adult bike will likely come with either 27.5in (also known as 650b) or 29in-diameter wheels.

Lastly, 29er wheels carry more momentum, rollover obstacles easier, and provide more excellent traction.

Part 4: How to Find the Right Size

A good-fitting bike is critical for having fun on the terrain. Begin with a size chart and work your way up, keeping in mind that brand-specific sizing may vary. Sizing decisions are influenced by things like how you ride, your body shape (long legs, short torso, etc.), and how well you know how to ride. Keep these things in mind as you choose an MTB.

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

Part 5: MTB Frame Materials That You Can Find in Stores

Steel is ordinary in low-end, mid-range, and amateur MTB. This material is the most affordable and the most durable. Also, steel is a hefty material; hence the weight will be heavy.

Aluminium is a frame that uses aluminium alloy metal material. Aluminium material is the most popular frame and is widely used in almost all MTB classes.

Carbon fiber frames are rigid, flexible, light, and heavy on certain parts of the frame to make unique frames that are also very comfortable to use.

Titanium is the highest quality material available for MTB. Although it is lightweight, the titanium frame is extremely sturdy and capable of lifting extremely big loads. Additionally, this frame will not rust. Typically, professional cyclists utilize this titanium frame.


It’s not easy to find Cool Mountainbikes if you’re unaware of the critical factors to consider before buying. With this mountain bike buying guide, you are supposed to have a general idea of the type of bike you are searching for.


Running with a Labral Tear: What You Need to Know for Safe Training

Running With Morton's Neuroma

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.

knee brace for knee pain

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.

Running Hotspots Uncovered: A Runner’s Guide to Common Pain Points

hotspots while running

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:

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.

The Maffetone Method: A Revolutionary Approach to Running Fitness

Walking five miles

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.

maffetone method

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:

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.

Maximize Your Midday: Master the Art of the Lunch Break Run for Boosted Productivity

lunch time run

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.


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.

  1. 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

woman starting a run

  1. 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.


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!

Overpronation vs Underpronation – How To Tell if you Over- Or Underpronate

Are your feet on the same page as your running goals?

Whether you’re just starting your running journey or you’ve logged more miles than you can count, there’s one thing you need to know: pronation.

It’s not just a fancy term; it’s the secret language your feet speak while you run.

Join me in this article as we decipher the pronation code together.

We’ll dive into overpronation, underpronation, the risks they pose, and the roadmap to keep your feet and your runs in perfect harmony.

So, let’s lace up and unravel the mysteries of pronation!

What is Pronation?

Let’s demystify this term called “pronation.”

No need for complicated jargon – it’s just how your feet naturally move when you walk or run.

Your heel touches the ground on the outside, then your foot gently rolls inward about 15 percent, and finally, the whole foot makes solid contact before you push off with your forefoot.

In an ideal world, your foot’s arch curves upward, playing its part in distributing weight and impact evenly. This little arch helps safeguard your muscles, joints, and ligaments. But here’s the twist – if your pronation is too little or too much, it can stir up trouble.

So, there are three pronation personalities out there: the neutral arches, the high arches, and the flat feet crew. Which one are you? Determining your pronation type is like solving a fun puzzle, and we’ll explore it in a bit. But remember, it’s not just about labeling your feet; it’s about understanding how they can affect your running adventures.

How To Determine Which One Are You

Let’s unlock the secret to determining your pronation type without breaking a sweat. No need for fancy equipment or a specialist – all you need is a bit of water, a container, and a plain piece of cardboard. Let’s call it the “Wet Test.”

Here’s your step-by-step guide to mastering this test:

Begin by pouring a thin layer of water into a shallow pan, ensuring it’s spacious enough for your foot and the water to cover the entire sole.

Take a step into the water and let your foot get thoroughly wet. Gently lift your foot out of the pan, making sure not to leave any aquatic footprints behind.

Shake off any extra droplets from your foot and confidently step onto a shopping bag, a flattened brown paper bag, or a piece of cardboard. Aim for a perfect imprint.

Now comes the fun part – step off and take a look at the imprint you’ve created. Here’s what you need to know:

Neutral Arch

If your imprint reveals roughly half of your arch, congratulations! You have a normal arch, which is the most common foot type. This means you’re in the normal pronation club, which is like being a smooth operator in the world of running.

High Arch

If your imprint shows only the ball of your foot and your heel, with a slender line on the outside (or not much in between), you have high arches. Embrace your unique foot structure as you’re part of an exclusive club. High arches often come with their own set of perks and challenges, which we’ll explore.

Flat Arch

If your footprint looks like a fully filled-in foot, lacking any significant curve in the center, then you likely have flat feet. This suggests that you might be an overpronator. Don’t worry; we’ll dive deeper into what this means and how it can affect your running game.

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

Underpronation Explained

Underpronation, or supination, is when your ankle doesn’t get with the program and refuses to roll inward sufficiently—less than a 15 percent roll—when your foot strikes the ground or pushes off. This, in turn, forces the outer edge to do all the heavy lifting.

Now, let’s talk about the consequences. Excessive underpronation can lead to serious issues. You’re putting excessive pressure on your toes and ankle, which can lead to discomfort, damage, and foot injuries that no runner wants to deal with. Plantar fasciitis and ankle sprains are common companions for overpronator runners.

Your feet have a language of their own, and when they’re underpronating, they’re screaming for help. Depending on how much time you spend on your feet, the symptoms can vary.

The telltale sign is a pain in your foot’s arch, with the extra strain on the ball of your foot and the surrounding tissue, thanks to your unusual gait. Calluses, shin splints, bunions, and discomfort in the balls of your feet and heels may come knocking.

What’s more?

Your trusty running shoes can tell a story, too. If you’re an underpronator, they might display uneven wear and tear on the outside edge of the sole. It’s like your shoes are secretly trying to communicate your gait issues to you.

Causes Of Underpronation

Underpronation has its roots deeply planted in your biology. In many cases, you can blame your genes for this one. If you find yourself underpronating, it might be because you were born with feet that lean towards this rebellious tendency. Maybe it’s those genetics that gave you a leg length discrepancy or graced you with high arches.

Thanks, Mom and Dad!

But don’t let your DNA take all the blame. Sometimes, lifestyle choices and circumstances play a part in this underpronation saga. Overuse, injuries, or hours spent standing on unforgiving concrete jungles can contribute to this foot rebellion.

It’s like your feet are saying, “Hey, we’ve had enough!”

Understanding the root causes of your underpronation is like solving a mystery. Whether it’s genetics or life’s wear and tear, knowing why your feet march to their own beat is the first step toward finding solutions.

Shoes for Underpronators

When you’re a rebel underpronator, your feet demand a different kind of rebellion – one against ill-fitting and unsupportive shoes. You’ve got to show your feet some love with supportive and well-fitted running shoes. Cushioning and toe room become your allies in this battle.

Picture this: your feet are like high-performance race cars. They need that perfect balance of cushioning and flexibility to navigate the tricky terrain of the running track. Cushioned shoes, the superheroes of the running world, are your best bet. They’re light and flexible and offer your high-arched feet the freedom to move while reducing the stress on your precious soles, especially the heel.

Now, here’s the best news – there’s a treasure trove of running shoes designed just for you, the supinator extraordinaire. These shoes bring the perfect blend of flexibility, cushion, and heel support to counteract that rebellious outward roll of your foot.

But wait, there’s more. If you’re in the supination hall of fame, you might want to consider calling in the big guns – a podiatrist. Custom orthotics could be your secret weapon. These are like the special forces of foot support. Opt for flat ones with a deep heel cup, and let them work their magic.

Who Is At Risk Of Underpronation?

Underpronation isn’t a one-size-fits-all issue; it has its favorite candidates. If you find yourself in any of these categories, you might just be the chosen one:

High Arches:

If you’ve got arches that reach for the sky, you’re at an increased risk of underpronation. Your feet are like the rebels of the arch world, and they like to do things their way.

Foot or Leg Injuries:

Sometimes, injuries can mess with your natural gait. Whether it’s knee injuries, shin splints, or the notorious hammertoes, these troublemakers can lead to underpronation.

Achilles Tendon Tightness:

When your Achilles tendon decides to go all rigid and inflexible, it can make your feet rebel against the norm, leading to underpronation.

Wrong Running Footwear:

Wearing the wrong shoes for your feet is like putting a square peg in a round hole. If your shoes don’t support your unique foot structure, underpronation might just be the consequence.

Exercises For Supinators

There are a few exercises designed to help people who supinate by stretching the leg muscle to improve the ankle range of motion.

Some of these include

Calf raises

Ankle flexion

Forward bends

Calf Foam rolls

Foot pulls

Overpronation Explained

Overpronation, also known as the overzealous inward roll, is like that friend who just can’t stay in their lane. Here’s how it goes:

Your foot decides to break the ice with the ground using the outside of the heel, a bit of a rebel move.

Rollin’, Rollin’, Rollin’: Then, it takes a dramatic turn inward, far more than your average Joe’s foot.

Instead of a coordinated push-off from all your toes, it’s the big toe and its sidekick, the second toe, that do all the heavy lifting. Talk about unfair!

To top it off, your foot decides it’s auditioning for a dance show and twists excessively with every step.

The Symptoms

Overpronation can wreak havoc on your toes and tendons. Here’s the inside scoop:

Big and second toes bear the brunt of this havoc, enduring all that excessive stress.

What’s more?

The posterior tibialis tendon, the unsung hero of your lower leg, gets strained due to the foot’s over-the-top antics. This can lead to shin splints and issues with the tendon’s functioning.

When it comes too footwear, your shoes also have a story to tell.  Check them out and and if you notice uneven wear on the inner part of the sole. It’s like the telltale sign of this common gait issue.

Additional guide – Running with bunions guide

Running Shoes For Overpronators

For the overpronators out there, choosing the right shoes can be a game-changer.

Here’s the shoe shopping guide:

Stability Shoes:

These are your go-to if you’re dealing with mild overpronation. They offer the right balance of support and cushioning.

Motion-Control Shoes:

When your overpronation is putting on a real show, it’s time for these heavyweights. They’re stiffer and more structured, providing that extra oomph to correct your gait.


If you’re in the extreme overpronation league, custom orthotics might be your ticket to stability. But remember, it’s a discussion best had with your trusty podiatrist. Inserts aren’t always the magic solution.

Overpronation Exercises

Again, there are a few exercises that can help runners who overpronate.

These include

Foot rolls

Big toe stretch

Towel curls             

Arch lifts

When to see a doctor

Don’t ignore those aching feet! Here’s when to give your trusted healthcare pros a call:

Chronic Foot Pain:

If your feet are putting on a constant painful performance, it’s time to consult a doctor or podiatrist. They’ll be your foot’s best friend.

Sports Trainer, Physical Therapist, or Chiropractor: Sometimes, you need specialized help. These pros can work wonders in getting you back on your feet (literally).

Gait Analysis:

One of the best measures you can take is to have your walking/running gait analyzed. Thee can help:

  • Enhance your running technique
  • It helps find the most suitable running shoes
  • Prescribe the right orthotics to address your specific needs or shortcomings
  • Prescribe the right strengthening and stretching exercises to deal with supination or excess pronation

And so much more.

Insoles for Running Shoes Guide

How To Clean Running Shoes

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.


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

How Creatine Helps You Reach Your Fitness Goals

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.

How To Maintain Muscle Mass while Marathon Training

Let’s tackle a common challenge that many fitness enthusiasts face: maintaining and building muscle while training for a marathon.

It’s like juggling two demanding goals at once, and it’s no easy feat.

You see, the nature of long-distance running, the cornerstone of marathon training, can make it tough to preserve those hard-earned gains in the gym. But fear not, my friend, because I’ve got some valuable insights to share with you.

So here’s the dilemma: you want to conquer the marathon distance, but you also want to hold onto your muscle strength and size. Is it even possible?

The answer is a resounding yes! By adhering to the right training and diet strategies, you can defy the odds and maintain that muscular physique throughout your endurance journey.

In this article, I’m about to spill the beans and arm you with some indispensable tips to ensure you don’t bid farewell to your beloved muscles during your marathon training. We’ll delve into the art of training smart and fueling your body with the right nutrients. Trust me, these tips can make all the difference.

Ready? Let’s get going.

Building Muscles Vs. Maintaining Muscle    

Alright, let’s get down to business and debunk a common misconception. Building muscle and maintaining muscle are two different beasts altogether. Picture this: building muscle is like going full throttle on a roller coaster, pushing your muscles to their absolute limits. It’s about giving it everything you’ve got, forcing those muscles to adapt and grow stronger in response to the intense stress you put them through.

Now, maintenance, on the other hand, is more like a smooth ride on a scenic train. You don’t have to go all-out and exhaust your muscles to the point of collapse. Instead, a moderate level of effort is sufficient to keep your muscles in shape and prevent them from shrinking or losing strength.

But here’s where it gets interesting. Did you know that research has delved into the fascinating realm of muscle maintenance? Several studies have shown that training with lower intensity and volume can effectively preserve muscle mass, especially when combined with proper nutrition.

So, when you’re aiming to maintain muscle mass during your marathon training, you don’t have to fear losing your hard-earned gains. By adopting a smart and strategic approach, you can strike the perfect balance. Train hard enough to stimulate your muscles without overdoing it, and your muscles will thank you for it.

Now, let’s talk about the importance of scientific backing. Research papers and studies have explored the intricacies of muscle maintenance and its relationship with training intensity.

One study published in the Journal of Strength and Conditioning Research found that training at a lower intensity, around 70% of your maximum effort, can effectively maintain muscle mass during periods of reduced training volume.

Another study published in the European Journal of Applied Physiology showed that even a lower training volume, when combined with proper nutrition, can prevent muscle loss.

Why Keeping—let alone Building—Muscle During Marathon Training Is Hard?

Let’s unravel the truth behind the “running can burn muscle” myth and dive into the fascinating world of fuel utilization during exercise. It’s true that there’s some complexity to the relationship between running and muscle mass, and it all boils down to the availability of fuel for your workouts.

You see, when you engage in endurance activities like running, your body taps into different fuel sources to sustain the effort.

The key player here is fuel availability. If your body has ample fuel from sources like blood sugar, glycogen, and fat, it’s less likely to resort to breaking down muscle protein for energy. However, if fuel reserves are low, your body might turn to muscle protein as a last resort.

Now, let’s address the common fear that running will automatically devour your hard-earned muscles. If you’re an amateur bodybuilder who ventures into cardio for the first time, it’s true that you may experience some slimming down. But that doesn’t mean running itself inherently leads to muscle breakdown.

To reach that catabolic state where muscle protein becomes a primary fuel source, you’d need to log a substantial number of miles, follow a protein-deficient diet, and have inadequate recovery practices.

Take the marathon as an example. A study conducted on 30 recreational runners tackling distances of 6.2, 13, or 26.2 miles revealed that all participants experienced significant muscle damage post-race.

The longer the distance, the more pronounced the muscle damage. It’s important to note that this damage doesn’t equate to muscle loss, but rather reflects the strain endured during the intense endurance endeavor.

When it comes to fuel utilization during exercise, muscle mass contributes only a small portion. Running is no exception to this rule. Yes, it’s true that a fraction of the fuel—around 10 percent in many cases—may come from protein sources during endurance training. However, the exact figures and intricacies of fuel utilization are still the subject of ongoing research and debate.

The key takeaway here is that running alone won’t magically consume your muscles. It’s all about balance. Adequate nutrition, including a sufficient intake of protein, and proper recovery practices can help preserve your muscle mass while reaping the benefits of running.

Additional resource  – Check this 50K training plan.

How To Maintain Muscle Mass while Marathon Training

So is it all doom and gloom? Not really!

If you’re worried whether or not running will eat away at your muscles while training for a marathon, the following measures will help you preserve your hard gains while making the most out of your marathon plan.


1. Have Enough Fuel

Let’s explore how to power your body with the right fuel to support your marathon training journey and preserve those mighty muscles.

First and foremost, let’s dispel the myth that running will mercilessly devour your precious muscles. While there is some truth to the idea that running can impact muscle mass, it’s not the full story. The key lies in fueling your body with the right calories to maintain a muscle-friendly environment.

To keep those muscles firing on all cylinders, you need to provide your body with an abundance of fuel. During marathon training, your body demands a significant amount of energy, especially on those long run days that push your limits. So, let’s make sure your fuel tank is fully loaded.

Dive into a world of dense carbs that will nourish your body and keep your muscles humming with power. Think vibrant vegetables, wholesome whole grains, energizing rice, pasta that fuels your engine, sweet potatoes packed with goodness, hearty oatmeal, and the natural sweetness of fruits. These nutritional powerhouses will provide the energy your body craves.

Timing is everything, my friends. Pay close attention to what you consume before and after each run. The right food choices at these crucial moments can make a world of difference. Prior to your runs, indulge in a carb-rich feast to fuel up your glycogen stores. This ensures that you have the necessary energy reserves to tackle the miles ahead. Remember, carbs are your trusty companions when it comes to replenishing glycogen.

But wait, there’s more! Post-run nourishment is equally vital. Feast on foods that increase insulin production, bringing balance to the muscle-building equation. Look for moderate to high glycemic items that provide a quick dose of carbs. This speedy replenishment of muscle glycogen helps minimize post-exercise muscle breakdown, keeping your muscles strong and resilient.

Now, let’s talk numbers. On your long runs, aim to add at least 50g of carbs per hour of running. This will ensure that your energy reserves remain robust, enabling you to push through those challenging distances. For a glorious 2-hour long run, set your sights on a carbohydrate feast of around 100g. Your muscles will thank you for this glorious influx of energy.

Additional Guide – What’s The Fastest Marathon Time?

2. Eat your Protein

Protein is the literal building block of muscle. It provides the crucial amino acids needed for muscle synthesis and tissue growth. Without an ample protein supply, your muscles won’t have the raw materials they need to flourish. It’s not just about building muscle; it’s about preserving the muscle you’ve worked so hard to achieve.

But don’t just take my word for it; let’s turn to the scientific realm for some hard evidence. Research conducted by the esteemed International Society of Sports Nutrition (ISSN) has shown that increasing protein intake from the recommended 0.8 grams per kilogram of body weight to a range of 1.2 to 2 grams while simultaneously reducing caloric intake by 30 to 40 percent can optimize fat loss while safeguarding your precious muscle mass.

Now, let’s put theory into practice. Imagine you’re a dedicated 160-pound runner who currently consumes around 60 to 80 grams of protein per day. To maintain your muscles during marathon training, you can boost your protein intake to around 100 to 140 grams, even while slightly reducing your overall calorie intake. This combination acts as a fortress, fortifying your muscles against the marathon’s demands.

But here’s an interesting twist: increasing your protein intake can even facilitate muscle growth while following a calorie-restricted diet. There’s a catch, though—you need to complement it with resistance training. This dynamic duo of protein and resistance training becomes the secret recipe for muscle gains in a calorie-conscious context.

So, how can you ensure you’re getting enough protein? Start by incorporating whole-food, high-quality protein sources into your daily diet. Seek out the protein-packed goodness of eggs, lean meats, fish, nuts and seeds, beans, cottage cheese, lentils, and Greek yogurt. These mighty foods will supply your body with the amino acids it craves.

Timing matters too. Aim to spread out your protein consumption evenly throughout the day, ensuring you have a protein-packed snack or meal every three to four hours. This steady supply of protein will keep your muscles fueled and ready to conquer any challenge that comes your way.

And if you find it challenging to meet your protein goals through whole foods alone, fear not—supplements can lend a helping hand. Consider adding a high-quality protein supplement to your routine to bridge any nutritional gaps and keep your muscles thriving.

3. Strength Training

Although your main focus during marathon training is obviously running a marathon, strength training is also beneficial. That’s why as well as devoting time and effort to your road work, you should also be consistent with your strength training.

In fact, lifting weights is an important component in maintaining muscle mass.

Hit the weight room three to four times a week. Just make sure to make your schedule work with your marathon plan. Know your priorities.

Schedule your strength session on days when you’re not doing hard runs—that include interval sessions and long runs—as these types of training place a lot of stress on your body. Remember to space out your weightlifting session with at least one rest day.

Additional resourceShould you be running after leg day?

Here’s what your workout schedule should look like:

  • Monday – Chest and back + optional easy run
  • Tuesday – Tempo run of 45 to 60 minutes
  • Wednesday – Legs and core + optional easy run
  • Thursday – Interval run
  • Friday – shoulders and arms + optional easy run
  • Saturday – Long Run
  • Sunday – Rest

4. Supplement

When it comes to sculpting those muscles, my friend, your workout routine and diet form the backbone of your journey. But let me tell you a secret: supplements can be the secret sauce that elevates your training to new heights. It’s like adding turbo boosters to your muscle-building engine.

Research has delved deep into the realm of supplementation and its impact on muscle growth. The findings are enlightening, my friend. When you combine supplements with a solid strength training program, the results can be awe-inspiring. You’ll be able to unleash your full potential and effectively maintain or even build that coveted muscle mass over time. It’s like supercharging your progress.

Now, let’s talk about one of the superheroes of the supplement world—BCAAs. Brace yourself for this acronym: branched-chain amino acids. These three essential acids—leucine, isoleucine, and valine—are the powerhouse trio that your muscles crave for optimal protein synthesis. They’re the architects of muscle growth, with leucine taking the lead role.

And hey, I won’t just throw this information at you and leave you hanging. Let’s turn to the treasure trove of research to back up these claims. Numerous studies have highlighted the crucial role of these three amino acids in muscle recovery and repair. They’re the knights in shining armor, swooping in to help you bounce back stronger after a tough workout.

Sure, you can find BCAAs in protein-rich foods, and I encourage you to load up on quality protein sources in your diet. But supplements, my friend, they take it to the next level. They provide a convenient and concentrated dose of these muscle-building heroes, allowing you to reach new heights in your intake. It’s like having a personal army of muscle-supporting warriors by your side.

Additional resource – Running Vs. Strength training

Maintain Muscle Mass while Marathon Training – The Conclusion

Don’t let the fear of burning muscle keep away from logging the miles.

You should be on the right path as long as you balance muscle burning—or muscle breakdown—or muscle building—or protein synthesis. The rest, as the saying goes, is just details.