Cross Training For Runners

It doesn’t matter whether you are preparing yourself for an important race, or you simply want to get into shape, finding the right shoes is crucial. Now, at times, this whole process can be a bit overwhelming, due to the fact that there isn’t a single shoe that fits everyone.

That’s precisely why finding the right one can be daunting, but don’t worry. We’ve done some research, and revealed some useful information that we’ve decided to share with you, to help you find the perfect match.

Effective Tricks To Help You Pick The Best Running Shoes

Are You In Any Pain?

First things first, let’s resolve this issue. If you’ve been feeling any type of back or foot pain, then you must carefully approach this process. For instance, back pain can truly be very uncomfortable, and sometimes even debilitating.

Therefore, you must focus on finding something that’s going to alleviate it. Now, you can check best running shoes for back pain here to see what pair will help you deal with your back pain. The right pair of shoes can really make a difference, hence, choose wisely.

On the other hand, if you’re dealing with foot pain (also known as plantar fasciitis which affects one in every ten adults), then you should buy comfortable running shoes to decrease the pain. According to some reviews that we found online, the best shoe for this type of problem is the Brooks Ghost 14. So give it a try to see how it works.

What Surface Will You Be Running On?

If you’re mostly running on pavements, then you should purchase road shoes. Namely, these types of running shoes will offer shock absorption to decrease the chances of experiencing any injuries.

On the other hand, if you are running through muddy trails, then trail shoes that come with a deep tread are a great option. They provide great ankle support and grip. Additionally, if you are doing both, then it would be recommendable to acquire hybrid running shoes. They are perfect for both roads.

More Helpful Advice Coming Your Way

Shoes Must Fit Properly

We cannot stress enough how crucial this is. Now, there are some factors you need to look out for. There must be a thumb’s width of space between the end of your shoe and your toe to stop your toes from striking the end when you are running downhill.

Keep in mind, that there must be enough space in the toe area to enable you to move your toes normally in the shoe. On the other hand, it mustn’t be too roomy, otherwise, your shoe will feel too sloppy on your feet. 

Let’s Not Forget Socks

Although this may sound a bit weird, the thickness of your socks can make a huge difference when it comes to the feel and fit of your running shoes. Therefore, you should always bring the socks you plan to run in when you’re trying out the shoes. 

As it was stated in the beginning, finding the right pair of running shoes is not as easy as it may appear to be, however, with the help of these tips, you’ll be able to spot the best ones right off the bat.

If you’re suffering from seasonal allergies and like to keep on running, then you have come to the right place.

Dealing with seasonal allergies on the run is annoying.  This is especially the case during periods when allergens are the highest in number.

However, seasonal allergies shouldn’t spell the end of your running routine. You can take many measures right now to help you run outdoor while keeping symptoms at bay.

In this article, I’ll share with you a few useful tips and strategies for running when you’ve seasonal allergies so you can get the most out of your training.

Sounds great?

Let’s get started.

The Symptoms Of Seasonal Allergies

Coming down with seasonal allergies is similar to having a cold.  You might have trouble focusing, be tired, or breathing.

Most medical experts would recommend against running when you’re sick but should stop exercising when you have allergies.

Common symptoms of seasonal allergies include:

• Watery eyes
• Itchy eyes
• Periodic nasal stuffiness
• Headaches
• sneezing

Is it Safe to Run with Seasonal Allergies?

The short answer is yes. As long as you’re not putting your health at risk, running is relatively safe for your seasonal allergies.

In fact, your training routine can even help with your seasonal allergies.

Running and other forms of exercise increase blood flow throughout your body. An increase in circulation means allergen are moved through your bloodstream more efficiently and quickly. This, in turn, should help reduce the risk of inflammation and irritation.

The rule, though, is to ensure that you’re properly managing your allergies before you get your sweat on.

For example, running while your asthma is acting up could make things worse.

What’s more?

Scale back or stop training altogether if your allergies aren’t reacting to medicine to avoid making your condition worse

Don’t get me wrong.

I’m not implying that you shouldn’t run outdoor when you have allergies, but you may need to take a few measures in order to stay safe.

Implement the following strategies to help soothe your symptoms so you can enjoy outdoor running throughout the year and with the rest of the world.

Know your Triggers

The best way to manage your seasonal allergies is to understand your triggers before heading out for a run. This way, you can plan your outdoor training when levels of allergens are at their lowest.

To build your trigger checklist, consult with your doctor about testing, then alter your training plan accordingly.

What’s more?

Pay attention to your body and how it reactions both during and after your runs.

• Is it mold, pollution, or pollen that gets under your skin?
• Do you have any specific sites that are more prone to flare-ups than others?

For example, if you’re sensitive to tree pollen, run outdoor during the early morning.

To do it right, keep an “allergy log” in which keep track of local danger levels using free websites like Airnow.gov and Polen.Com. As you keep track of your flare-ups over time, you’ll start to notice a pattern forming and use the right preventative measures.

Additional Resource – Running in polluted areas

Know your Pollen Counts

How much pollen is in the air varies depending on the day and type of pollen.

According to the American College of Allergy, grass and tree pollens tend to be higher during the spring and summer months in the evening.

On the other hand, Ragweed is often highest in the morning, especially in the late summer and early fall.

Check a reliable weather service to keep track of pollen counts for mold, trees, grass, weeds, according to the region where you live. Then, schedule your runs when these pollens are at their lowest points.

What’s more?

Some people may start noticing symptoms even if pollen counts are as low as 20 grains per cubic meter, whereas others can tolerate higher amounts.

The best way to figure out your levels is to pay attention to the pollen counts and monitor when you start to notice symptoms. This will provide you with a better idea of when it’s possible to run outdoor problem-free and when you should move your training indoors.

Additional Resource – Your Guide To Running Heart Rate Zones

Check The Weather

Weather also influences how much pollen is in the air.

Running following a light rain can be a fantastic idea as rain can help wash pollen away. In fact, you stand less risk of experiencing allergy symptoms after a big rain.

Not only that, but post-rain humidity may keep pollen numbers low for a few days.

But outdoor exercise after a heavy downpour or prolonged rain may force the pollen spores to rupture.  This, in turn, breaks them into tiny pieces that can find their way into your lungs.

Pollen counts are typically the highest during dry, windy days, so avoid outdoor exercise on those days if possible.

Additional resource – Prescription Glasses for runners

Take Your Meds

OTC allergy meds can help if you take them regularly, so consult with your doctor to figure out what kind of medication plan will work for your allergies.

In most cases, the best time to take allergy medications is prophylactically, as in before you head out the door for a run. This way, you’re being proactive about your symptoms.

What’s more?

If you’re dealing with allergic asthma, use your inhaler roughly 15 minutes before running and then begin running slowly.

Want to try an antihistamine? Then try taking it two to three hours before you go outside.

Just keep in mind that if you’re a competitive runner, some go-to drugs, such as Sudafed, contain pseudoephedrine, which is a banned substance in competition.

Most experts also recommend starting medication a few weeks before allergy season begins. The sooner you medicate, the better.

To err on the side of caution, check the World Anti-Doping Agency banned drug substances list before you pop any pill.

Additional resource – How to run with asthma?

Use The Right Gear

Another measure to help you limit your exposure to pollen when you’re outside is to use the right gear.

If itchy, dry eyes are an issue, get a pair of wraparound sunglasses to keep the pollen out of your eyes. When choosing new sports sunglasses, make sure they fit properly and do not cause discomfort. Also, give your preference to quality. The right shades should provide full protection from harmful UV rays since too much exposure to UV light raises your risk of eye diseases.

Wearing a hat with a brim also helps. Not only does this protect your eyes but your hair as well as it attracts airborne particles.

Have breathing issues? Try covering your mouth and nose with a bandana or face mask. This should help limit the amount of pollen that gets into your nose and lungs.

Remember to opt for a cotton mask with no more than two layers for easy breathing.

Here’s the full guide to winter running gear.

Clean Up right Away

It’s possible to exercise outdoor without coming down with any symptoms, only to begin to experience the effects once you get back home.

For this reason, what you do following a run matters, and it matters a lot.

To lower your risk of a flare-up post-run, take a shower and get into clean clothes immediately after returning home.

Can’t shower right away? Then at least bring an extra set of clothes with you, so you can change into right away. This should prevent you from breathing in more of the pollen sitting on your running clothes.

Additional resource – How to choose running gloves

Adjust your Training Intensity

If your seasonal allergies are interfering with how fast or far you can run, make sure to make the right adjustment. Your training routine should fit your life—not the other way around.

One suggestion is to devote the wintertime—a period of severe seasonal allergies—for base building training.

During this period, focus on easy miles and performing workouts by feel, as your heart rate tends to be lower during easy, aerobic training.

Hard runs force you to breathe harder, so it’s a good idea to skip on them if you’re already having trouble breathing due to your allergies.

That’s why if your seasonal allergies are acting up, you should consider skipping interval workouts or any other hand runs.

What’s more?

Intense training may increase inflammation and blood flow, which might aggravate asthma and allergy symptoms.

Consult an Allergist

If all measures fail, I’d recommend consulting an allergy specialist who should be able to identify exactly what your allergy is.

In most cases, the allergies might recommend testing to find what you’re allergic to—grass pollen? Tree pollen? What?

This is especially the case if your seasonal allergies are severe enough that they’re affecting the rest of your life—not just your running program.

There are two main ways to assess for allergies:

• Through a skin test in which you’re picked with samples of likely allergies on your arm or back or
• Through a blood test that checks the level of antibodies when exposed to a potential trigger.

You can help prevent a lot of trouble by simply knowing more about what conditions the take trigger your symptoms.

Most doctors would recommend allergen immunotherapy, which is a procedure in which you’ll get a tiny amount of the allergen injected into your bloodstream to force your body to adapt and build up an immunity.

Just keep in mind that the procedure can be time-consuming and expensive.

Additional resources:

Running with arthritis 

Prevent Sunburns while running

The world of sports is a competitive and ever-changing industry. Many specialists work in various roles to support athletes and people in that field. For anyone interested in a career in sports that are both challenging and healthy, we teamed up with experts from job aggregator Jooble to look at some of the available jobs. From coaching to race organization to becoming an online personal trainer, there are plenty of career opportunities available in this growing industry. Here are ten positions in the field of running that you should consider.

1. Athletic Trainer

Main duties: Athletic trainers work with athletes to help prevent and treat muscle and bone sports-related injuries and disorders. They conduct workshops for coaches and organize sports medicine educational programs. Many athletic trainers work in academic environments such as schools and colleges. Some are also involved in research to improve treatment methods and injury prevention.

Skills needed:

• Good communication skills;
• A knowledge of their specialist sport;
• A degree from an accredited athletic training education program.

2. Track & field coach

Main duties: The job of the track and field coach is to train athletes for competition in track events. They also develop training programs, provide athletes feedback, and oversee track meets. Besides that, traveling with their teams to away events is like an added bonus for a coach.

How to become a track and field coach

• The best way to develop your coaching knowledge is to participate in the sport;
• Study the sport and gain as much knowledge about it as possible;
• Show that you can add value;
• Start as a volunteer coach to gain experience and build your reputation.

3. Sports physical therapist

Main duties: Sports physical therapists help athletes recover from sports-related injuries that limit their ability to perform at their peak.  They develop personalized treatment plans and provide support to help athletes return to fitness as quickly as possible. Some physical therapists also work closely with teams to develop injury prevention programs, improve workout routines, and avoid sports-related injuries.

Skills needed:

• Good interpersonal skills;
• Physical fitness;
• Good communication style;
• A master’s degree in physical therapy;
• A physical therapy certification.

4. Exercise Physiologist

Main duties: Exercise physiologists provide scientific support to athletes. They work with athletes and teams to help improve their physical performance and conditioning by monitoring how their bodies respond to physical exertion and improving the athlete’s performance by using scientific methods. They also manage chronic sports injuries.

Skills needed:

• Good communication skills;
• People skills;
• Empathy;
• A bachelor’s degree in physical education;
• A master’s degree or doctorate in exercise physiology;
• Certification from the American College of Sports Medicine (ACSM).

5. Personal trainer

Main duties: Personal trainers design fitness programs to help both professional and amateur athletes reach their fitness goals in general fitness training. They also motivate and encourage their clients to stay on track and achieve their goals. Personal trainers help their clients to exercise correctly by designing customized workout routines. They also devise nutrition programs.

Skills needed:

• Good communication skills;
• Interpersonal skills;
• A fitness certificate or degree;
• Certification by a professional organization such as the National Strength and Conditioning Association or the American Council on Exercise.

6. Sports Psychologist

Main duties: Sports psychologists help professional and amateur athletes improve their performance by teaching them mental techniques, for example, how to remain calm under pressure, how to attain their goals, and how to handle disappointment. They also work with coaches to help them create winning strategies and game plans.

Skills needed:

• Strong interpersonal skills;
• Observational skills;
• Analytical skills;
• Empathy;
• Emotional Intelligence;
• A degree in psychology;
• You will also need to complete a professional internship and pass a professional certification exam.

7. Sports Dietitian

Main duties: Sports dietitians develop eating strategies for athletes to promote optimum fitness and health to reach their peak performance. Sports dietitians also provide a dietary plan to help athletes recover after sports injuries and make healthy choices about their food.

Skills needed:

• Self-motivated and the ability to work independently;
• Organizational skills;
• A degree in nutrition;
• You will also need to complete a professional internship and pass a certification exam.

8. Sports Agent

Main duties: A sports agent’s primary job is negotiating contracts for athletes and negotiating endorsement deals for their clients with corporate sponsors. They also provide guidance on financial planning and career development and manage marketing and promotion. Sports agents also actively scout and recruit new talent.

Skills needed:

• Keen negotiating skills;
• Expert knowledge of their clients’ sports;
• Networking skills;
• Sales ability;
• A degree in business ;
• The specialist knowledge of the sports industry.

9. Sports Facility Manager

Main duties: Sports facility managers are responsible for the day-to-day operations, management, and supervision of sports facilities such as stadiums, arenas, or gyms, including the structures and grounds. They oversee the maintenance of the facility and ensure that it is up to code. They also plan sporting events and may also be involved in planning sports facilities, including the leasing of facilities or the refurbishment or construction of a facility.

Skills needed:

• Management skills;
• Attention to detail – ensuring the facility is clean, safe, and functional for public use;
• A good understanding of budgets and financial forecasts.
• A degree in business;
• Experience working in the sporting industry.

10. Sports Marketing Specialist

Main duties: Sports marketing specialists develop marketing and promotional plans for sporting events, teams, and products. They also oversee advertising and public relations campaigns for their clients. Marketing specialists promote sporting events and sports teams as well as products sold in retail stores or at sporting arenas. They also secure sponsorship for sporting events or their teams.

Skills needed:

• Writing and Communication skills;
• A degree in marketing or a related field;
• Experience working in the sports industry.

Conclusion

Whether you’re interested in working with athletes to help them improve their performance or you’re more interested in the business side of things, as can be seen, there are a variety of jobs in the athletics industry. Each has its own set of duties and responsibilities, catering to the interests and ambitions of anyone who wants to make a successful career in the challenging world of sports.

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

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

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

So what is plogging, and why should you care?

That’s where this article comes in handy.

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

More specifically, I’ll look into:

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

Sounds great?

Let’s get started.

What is Plogging?

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

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

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

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

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

The Benefits

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

• Reduce Trash

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

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

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

• No Taboo

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

Additional resource – Running Vs Jogging

• Full Body Workout

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

What’s more?

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

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

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

• Feels Amazing

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

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

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

• Ideal For Beginner Runners

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

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

• Great Group Exercise

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

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

How To Get Started

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

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

The Gear

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

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

What’s more?

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

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

Choose The Right Time Of The Day

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

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

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

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

Start Collecting

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

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

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

Pay Attention

Every piece of litter matters.

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

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

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

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

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

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

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

Additional resource – How to choose trail running gaiters

Keep it Safe

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

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

What’s more?

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

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

If in doubt, leave it where they are.

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

Additional resource – How to build the morning running routine

Pair Up

Plogging can be a great social activity.

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

Feel free to invite some of your friends.

What’s more?

You can also cover more ground in a group.

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

Vary Your Routes

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

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

Brag

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

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

Conclusion

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

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

So what makes for the perfect smoothie?

Protein

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

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

Liquid

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

Fats

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

Vegetables

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

Fruit

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

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

Photo by Element5 Digital on Unsplash

2 Light and filling Pre-run smoothies

Mango Smoothie

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

Ingredients

1 mango, diced and refrigerated

1 frozen banana

½  cup Greek yogurt

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

Method

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

Photo by Nature Zen on Unsplash

Energizing coffee smoothie

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

Ingredients

1 Banana

1 tablespoon plain Greek yogurt

¼ –½  cup brewed coffee

1 tablespoon honey

1 tablespoon flaxseed (ground)

A handful of walnuts

A pinch of cinnamon (to taste)

Ice

Optional: 1/4 cup oats

Method

Blend all your ingredients until smooth.

4 Nutritious and Delicious Post-run smoothies

Watermelon Smoothie

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

Ingredients

2 cups watermelon, chopped

½ cup of low-fat yogurt

1 cup  coconut water

ice

Method

Blend all your ingredients until smooth.

Peanut Butter Chocolate Smoothie

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

Ingredients

1 cup milk almond milk

1 frozen banana

2 tablespoons peanut butter

1 ½  teaspoon cocoa powder

2 teaspoon maple syrup or honey

⅛  teaspoon cinnamon powder

ice

1 tablespoon chocolate protein powder (optional)

Method

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

Apple, Oats & Chia Seed Smoothie

This smoothie has several benefits:

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

 Ingredients

1 cup low-fat milk

2 tablespoons oats

1 apple

4 almonds

1 teaspoon honey

1 teaspoon chia seeds

½  teaspoon cinnamon powder

Method

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

Photo by Brenda Godinez on Unsplash

Tropical Smoothie

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

Ingredients

1 frozen banana

1/2 cup pineapple

1 cup coconut water

1 cup spinach

1 cup kale

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

Method

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

Remember:

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

Photo by Nutrition Refined on Pinterest

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

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

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

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

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

Anatomy of The Labral

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

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

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

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

Labral Tear Explained

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

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

Why Did I Tear my Labral While Running?

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

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

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

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

How Do You Know if You Have A Labral Tear

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

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

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

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

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

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

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

Additional resource – CBD oil for runners

Treating Labral Tears

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

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

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

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

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

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

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

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

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

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

Surgery For a Labral Tear

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

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

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

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

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

Additional resource – Sore quads after running

How To Prevent Labral Tears While running

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

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

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

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

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

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

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

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

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

What Is A Running Hotspot?

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

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

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

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

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

Running Shoes

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

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

The Solution

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

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

Improper Tying

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

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

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

The Solution

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

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

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

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

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

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

Additional resource – Can you run on a broken toe?

Moisture inside of your Shoe

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

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

The Solution

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

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

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

Bad Running Technique

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

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

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

The Solution

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

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

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

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

Additional guide – Running with bunions guide

Foot Structure

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

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

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

The Solution

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

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

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

Additional guide  – How to run with seasonal Allergies

Bonus tip-Decrease Friction

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

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

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

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

Additional Resources:

• Prevent chafing when running
• Your Guide To Runners Nipples

Hotspots While Running – The Conclusion

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

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

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

Looking to learn more about low heart rate training? Then the Maffetone method is exactly what you need..

Low heart rate training, or what’s known as the Maffetone Method (Maf), is a training philosophy held by many to be one of the most effective.

In this article, I’ll share with you the full guide to the Maffetone Method. We’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?

Also known as the MAF Method, the Maffetone Method is a heart-rate training method designed to keep you within your aerobic zone.

How do you determine this aerobic maximum heart rate? By using the heart rate formula of 180 –  your age, then making a few adjustments for fitness, injury, health (more on this later).

Dr. Maffetone is a coach and doctor. Dr. Maffetone has worked with pro athletes from a wide variety of sports, including runners and triathletes.

This training strategy was developed and named after Dr. Phil Maffetone,  a nutrition and exercise and sports medicine expert, in the 1980s after four decades of research.

The principle behind the MAF method is to develop an aerobic base so that your body can adapt to running faster and faster at a lower heart rate.

This delays the time when your body switches to its anaerobic system. This, in turn, helps you run faster and longer.

The Pros and Cons of Maf Training Method

Here are some of the benefits and downsides of the Maffetone method.

Improved Fat Burning

You just don’t want to burn a lot of calories while training. Ideally, you’d want to burn a lot of fat calories, especially during slow long distance running.

While logging the miles, your body relies on both carbs (in the form of glycogen) and fat for fuel.

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

In general, the human body can store up to two hours’ worth of glycogen—what carbohydrates turned into to be used as energy. After that, the body starts tapping into its fat stores—but only if it’s trained properly.

Here’s the good news. By training within your aerobic zone, you’ll teach your body how to better utilize fat as the primary source of fuel instead of glycogen.

Other Benefits

The method has other benefits as well. These include

• Helping you build a stronger aerobic base which is something all runners need.
• Teaches you how to stop using technology to figure out what is an easy run
• Improving your recovery
• Improving endurance
• And so much more

The cons of the Maf Method

The method isn’t without drawbacks, as we’re going to see shortly.

Slow Is Boring

Getting started is the hardest part of the Maffetone method as it requires running at a dramatically slow pace to stay within your set heart rate.

This may make you feel like you’re going nowhere, which is really frustrating. To remain under your aerobic zone, you’ll have to jog, walk, then jog some more. You’ll move at a tediously slow pace.

You Still Can get Injured

Proponents of the Maffetone method claim that it was simply training aerobically; it’ll act like a magic charm for preventing running injuries. But that’s not actually the case.

Injuries won’t disappear simply because you slow down. Overuse injures tend to be more complex than that. Here’s how to help prevent them.

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

Inflammation Is Not Necessarily Bad

One of the core principles of the Maffetone method is limiting inflammation. However, inflammation isn’t an inherently bad thing.

You shouldn’t constantly be striving to limit the impact of training. After all, inflammation is what triggers adaptation, which makes you faster and stronger.

What Heart Rate Should You be Training At?

The exact heart rate to train is determined using the MAF 180 Formula.

It’s easy to determine your MAF HR using Maffone’s 180 Formula.

Begin by subtracting your age from 180. To figure out your aerobic heart rate, do the following calculations.

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

A. Dealing with serious illness or rehab from a medical procedure? Subtract another 10 points.

B. Recovering from an injury? Subtract an additional 10.

C. Dealing with allergies, or are you prone to the common cold? Subtract an additional five

D. New to exercise, or have you been training sporadically over the past year? Subtract an extra 5.

E. Have you been training consistently for up to two years without any major problems or injury at least four times per week? Keep the number (180 – Age) the same.

F. Have you trained regularly over the past two years without any serious injury? Add five.

G. 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 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 me get this one straight. The Maffetone Method isn’t for everyone.

If you’re looking to achieve any of the following, then the MAF method is for you:

• Improving aerobic base
• Improving fat burning during training which is key for endurance races
• Learning how to pace by effort and feel better managing sugar cravings
• Dealing with chronic fatigue, aches, or soreness during training
• Improving recovery from training
• Preventing overuse injuries

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

A Maf Training Plan for Beginners

The Maffetone method is pretty simple—this is the main reason most runners feel they’ve missed something, but it’s not the case.

The method is pretty basic.

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.

Start by warming up for 10 to 15 minutes, keeping roughly beats below your max heart rate. Choose a five-mile course. Only do three miles if you cannot run longer than 60 mins on your long runs.

Log all five miles as close to your target heart rate as possible for the entire test. Remember that each mile should be slower than the previous one since your heart rate will increase, forcing you to slow down.

What’s more?

Perform the test under similar conditions, preferably on the same day of your training cycle under similar weather reconditions. Be precise. Leave nothing for chance.

Preferably, perform the test on a track as this helps eliminate variables such as hills, and lets train under the same conditions each time.

Perform this test at least once a month to see how you’re improving. In general, expect your average pace to increase month by month as you become more fit.

Not improving? You might be dealing with an oncoming injury.

Additional Resources:

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

A Maf Training Plan for Beginners  – Conclusion

If you’re serious about adopting the maffetone method, then today’s post should get you started on the right foot. The rest is just details.

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

Keep training strong.

Did you know that running during your workday can improve your workplace well-being, boost your productivity, and inspire more creativity?

Yes, that’s true. Although lunch break runs require moving some things around, the juice is worth the squeeze.

But how can you find the time to log in the miles when you’re busy juggling work tasks, handling meetings, and answering emails and phone calls?

By having the right system at hand, of course.

In today’s article, I’ll share with you the full guide to mastering the lunch break run.

The Benefits Of Running At lunchtime

I hate to state the obvious, but running and exercise, in general, has a lot to offer.

I’m not going to bore you with the details as I’ve already published an in-depth post on the benefits of running. You can check it out here.

As for the topic of today’s post, the runch, the term used to colloquially refer to the lunch run, can help you a lot.

Some of the benefits of running at lunch break include:

• Relieving stress
• Soothing pressure on your spine from endless sitting. This can also help with back pain
• Serving as both a physical, emotional, and mental break from work
• Improved productivity
• Increased energy
• Improved creativity

I can go on and on, but you get the picture. A lunch break runner is more focused, productive, and creative—traits of high-performing workers.

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 out and schedule time out of your office for your run.

Make it a rule to prioritize your runs—otherwise, they won’t happen. That’s why, just like any other priority, schedule your lunchtime runs the same way you’d an important work meeting, then add it into your calendar.

Next, block out your calendar for your lunch run and pencil it down as an actual appointment on your calendar.

Think of it as a crucial meeting that you can’t afford to skip. The world will not break down into a million pieces if you leave your desk for an hour—promise.

At the very least, schedule around 30 to 45 minutes out of your day for a lunchtime run. This should be enough time to get changed clean up afterward.

Consider avoiding running on days when you have important meetings in the afternoon, especially if there are no shower rooms in your workplace.

Additional Resource – Running while constipated.

2. Have Your Running Bag

Before you step into the office, make sure your training gear is ready, so you can change quickly and head out. The less time you waste looking around for your running kit, the more time you’ll have to log the miles.

I’d recommend that you pack everything you need for your run the night before a lunch run. This also works well for those who are always short on time in the morning or prefer to run late in the morning.

These include:

• Socks
• Shirt
• Shorts
• Sports bra
• Shoes
• Washcloth
• Towel
• Deodorant
• Body wash
• Sunscreen
• Face wash
• Comb or brush
• Dry shampoo
• GPS watch
• Post-run underwear
• Running pants, leggings, or short
• Baby wipes, if you need them
• Flanner
• Small towel
• Makeup
• Fleece or running jacket

3. Prepare The Smart Way

What you do going to your runch can help make the most out of the workouts.

For starters, roughly one hour before you head out, drink 12 to 16 ounces of water—have your caffeine fix if you like coffee, too.

But, avoid eating anything in the two to three hours pre-run. Running on a full stomach can do more harm than good.

What’s more?

You should also plan your running routine.  For example, if you can only spare 30 minutes for a run, make sure you know your running route.

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

4. Warm-Up Properly

A good running warm-up can eat up a lot of time.  Yet that’s no reason to skip it, as doing so may cause discomfort, injury, and premature fatigue.

Research has shown that sitting for an extended period can shorten your lower body muscles, especially your hip flexors and hamstrings. This, in turn, may lead to pain in your lower back, knees, and ankle.

That’s not the whole story. Sitting for a long time can also make you feel stiff and uncomfortable as you take in your first few steps. The feeling may linger.

Here’s what to do.

Start warming up indoors by standing for 20 to 30  minutes before you run. Take your calls on the go or have a standing work desk, if possible.

You can also do foot circles, calf stretches, leg swings, and let your body limber up.

5. 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?

Simple.

Pack your running bag in the order you will be putting your running kit on. This should help you save many a precious minute.

I’d also recommend that you wear your running outfit under your work clothes, then change up into clean underwear later.

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

6. Freshen Up

Serious about making lunchtime runs a regular thing? Learn how to clean up as fast as possible.

How fast you get cleaned up depends on the workplace.

If you have access to a shower, this part should be easy. You already know how to shower and all. You just jump in and out as fast as you can.

But what if your workplace doesn’t have one? Then A washcloth with some body wash can do the trick.

You can use a body wipe to remove sweat, dirt, and odor. Wiping the right way can also be cooling, especially you tend to sweat heavily. Just remember to bring your post-run supplies to stay clean and dry.

What’s more?

Consider using antiperspirant in prone areas, especially if you continue to sweat post-run—which is the case for most.

Use the stuff on your groin area, under your armpits and upper thighs, the backs of your knees, and your feet. Leave nothing for chance.

7. Refuel

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

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

I’d recommend packing your lunch in the morning before heading to work. This should save you time and effort during your workday.

Ideal post runch ideas include

• Pasta
• Salad and ham sandwich
• Wraps
• Chicken and vegetables
• Omelet and a banana

It’s really up to you. As long as you choose healthy items, you’re good to go, buddy.

What’s more?

You should also drink plenty of water following a run. This should keep you well hydrated, productive, and focused for the rest of the day.

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!