Cross Training For Runners

Looking for some advice on how to keep running with osteoarthritis?

Then you have come to the right place.

If you’re over 40 and experience chronic pain in one or more of your joints, Arthritis might be to blame.

Many runners assume that having arthritis will spell the end of their running career. But as we’ll see in today’s post, things don’t have to end that way.

Here’s the truth.

Osteoarthritis, especially of the knee, doesn’t have to stop you.

In fact, following a running plan when you have Arthritis might invigorate your life rather than make your condition worse.

In this article, I’ll explain what you should know about running with osteoarthritis and how to protect your knees while logging the miles so you can train safely and pain-free.

What Is Arthritis?

The term arthritis comes from The Greek arthron, which means “joint, ” and it is, the commonly used suffix that means inflammation.

In other words, Arthritis is an inflammation of the joint(s).

More specifically, it’s a joint disease that breaks down the cartilage and the underlying bone over time, and it strikes virtually every joint. This, in turn, results in reduced shock absorption and joint stiffness.

Although it might not be painful early on, the progression of Arthritis can result in an increase in pain and a drop in function. There are over 100 different forms of Arthritis that affect both young and older people.

Some of the most common ones include:

Osteoarthritis, or the degenerative type

Gouty Arthritis, or the metabolic type

Rheumatoid,

ankylosing spondylitis, psoriatic, or the inflammatory type

Infectious Arthritis

In today’s article, I’ll mainly focus on osteoarthritis, or the “wear and tear” of the knee’s cartilage, which is the most common.

Osteoarthritis, or O.A. for short, is a chronic condition that causes the joints to become stiff and painful. The affected structure is the protective cartilage that covers the joint surface.

When you’ve osteoarthritis, the cartilage, the spongy, impact-absorbing tissue around the joint, breaks down over time and the strictures around it can become damaged.

Getting diagnosed with knee arthritis is hard for anyone. Still, if you’ve been around the running block for a while and are used to challenging yourself, it can be particularly devastating.

Contrary to popular belief, people of all ages and body types are prone to developing some form of Arthritis.

In fact, a longitudinal study reported that one in four individuals might suffer a form of Arthritis after studying over 3,000 subjects.

Additional guide  – Running With Seasonal Allergies

How to Know if You’ve Osteoarthritis

It can be easy to assume it’s Arthritis whenever you suffer from chronic knee pain at any relatively ”older” age. However, knee pain doesn’t always inherently mean Arthritis—regardless of age.

There are many culprits behind knee pain—especially if you run a lot—that include quad tendon issues, patellar tendon inflammation, ITBS, and faulty knee biomechanics…just to name a few.

So don’t jump to conclusions.

To make sure you do have O.A., I’d urge you to consult a specialist who can perform proper testing and imaging for an accurate diagnosis of your knee health.

Once you have got a positive diagnosis (I know, nothing positive about that, right?), then and then should you move on to step 2.

If you get diagnosed with anything other than Arthritis, then your next step is to consult a physiotherapist who can help you overcome the root cause of your condition.

Additional Resource – Your Guide to Groin Strains While Running

The Main Red Flags

Overall, there are four main signs of osteoarthritis, and you might suffer from one or all of them in one or more joints.

The four key main symptoms are:

• Pain
• Stiffness
• Swelling
• Difficulty with joint mobility

The Risk Factors

So what’s the biggest risk factor for developing O.A.?

According to research, age is. The human body functions the same way as a car. The more miles you log on the joint, the higher the risk for wear and tear, therefore, more damage.

Your parents are also to blame. Plenty of studies have reported that having a history of O.A. in your family puts you in the high-risk category, whether you’re a runner or not.

Other risk factors for Arthritis include

• Obesity
• Sedentary lifestyle
• Gender (women at higher risk than men)
• Smoking
• Injury or overuse
• Joint stress

Additional resource – Labral tears in runners

 Can Running Cause Osteoarthritis?

The answer is no!

Running on healthy knees doesn’t cause osteoarthritis. Your knee joint is built to last more than one lifetime

Runners, and athletes overall, are at a lower risk of developing osteoarthritis than the average, non-trained person.

Of course, don’t take my word for it.

Research reported that runners who long between 10 to 20 miles per week have a reduced risk of osteoarthritis in the knee and hip.

Further research has found that only 3.5 percent of recreational runners develop osteoarthritis compared to around 10 percent of sedentary individuals.

What’s more?

Research by Bosomworth assessed the benefits of exercise for knees with osteoarthritis and reported a decrease in pain and an improvement in physical function in the runners who participated in the study.

Another research by Horga analyzed the impact of marathon training on the knees. In the end, the researchers found improvements in knee function and health after completing a marathon training program and subsequent events.

So how come runners are at a lower risk?

Many reasons.

The reduced risk may boil down to the bone having to adapt to the repetitive stress endured while running.

Over time, a bone will usually remodel itself to resist a specific load. In the process, a bone may get stronger, getting adapted to the loads placed on it while logging the miles. As you can tell, this could likely reduce the risk for O.A. over time.

What’s more?

Running regularly helps manage body weight and improve body composition. As I have stated earlier, obesity is of the biggest risk factors for the condition due to the additional stress placed on the joints—not just the knees.

For more research and science behind the impact of running on your knees, please check the following pages:

• Running and Knee Osteoarthritis: A Systematic Review and Meta-analysis
• Running Does Not Increase Symptoms or Structural Progression in People with Knee Osteoarthritis
• Running Myth: recreational running causes knee osteoarthritis
• Running and Osteoarthritis: Does Recreational or Competitive Running Increase the Risk?
• Running Safely With Knee Osteoarthritis
• Runners and Knee Osteoarthritis
• Endurance Running and Its Effect on the Development of Osteoarthritis
• Knee Osteoarthritis and Running: Is there any Evidence for Association?
• Does running increase the risk of knee osteoarthritis?

Additional Resource – Running with Hemorrhoids

Can you Run with Knee Osteoarthritis?

Yes, absolutely. It’s a common misconception that running is bad for your knees.

A recent study that followed participants with arthritis in their knees over a 4 year period found that running did not make their arthritis symptoms worse and it also didn’t increase the signs of arthritis seen on x-ray.

In fact, the participants in the study found that running helped their knee pain.

Another study that followed runners and non runners over an 18 year period also found that the runners did not show more signs of arthritis in their knees compared to the control group of non runners.

Yes, you actually can. It’s a common myth that running is bad for the knee.

Again don’t take my word for it.

Study followed individuals with knee arthritis over four years and reported that running didn’t make their symptoms worse. It also didn’t cause an increase in signs of Arthritis seen on an X-ray.

Instead, the subjects reported that logging the miles helped their knee pain.

Another research that studied runners and non-runners over 18 years reported the running group didn’t experience any arthritis symptoms in their knees compared to the control group of non-runners.

Additional resource – your guide to running with metatarsalgia

Does Running Make Arthritis Worse?

Though logging the miles doesn’t actually cause O.A., you might have some worries if you already have the condition.

So does running make Arthritis worse?

The answer isn’t black or white and largely depends on you and the severity of your Arthritis.

Some experts advise against running when you have Arthritis, especially for those whose knees have been severely damaged by Arthritis or already have had knee surgery.

But, be aware that some research has suggested that running actually improves Arthritis symptoms.

One example is this study that reported that running neither worsens arthritis pain nor damages arthritic knees.

What’s more?

Research has shown that regular exercise, such as running, has been found to reduce total body inflammation, therefore, reduce arthritis risk.

Additional resource – CBD for runners

How To Run Safely With Osteoarthritis

Here are a few tips to get started—or keep going—with running with osteoathritis.

Enjoy

Start Slow

Picking up running for the first time? First, give your body enough time to adapt to the new stresses that go through your muscles, joints, bones, and ligaments.

This doesn’t happen overnight, but every time your feet hit the ground, it triggers your cartilage, bones, and muscles to grow stronger.

Your main goal is to run—and exercise—with the least amount of knee pain possible. Build up to it.

The older you’re, the longer it will take you to adapt.

Osteoarthrosis is like getting wrinkles—a part of the normal aging process in the body.

In general, how well—or bad—your joint age is mainly affected by your genetics, body weight, diet, and previous injuries that you might have sustained in the past.

When you have knee arthritis, you’ll need to be extra careful when you pick up running for the first time since your joint may take longer to adapt. I’d urge you to follow this walk/run training routine.

Do Strength Training

The stronger the muscles of your lower body, the less impact that goes through your joints and bones while running.

Strength training helps balance your musculature and improve joint stability and mobility. This, in turn, will reduce the wear and tear on your body due to imbalances and weaknesses.

Not only that, lifting weights has been reported to help reduce injury risk in runners of all ages.

Make sure to follow a well-rounded strength-training program, including plenty of exercises that focus on your core, glutes, quadriceps, hamstrings, and calves.

Manage Your Routine

There’s no denying that osteoarthritis can take a toll on the structure of your knee. This may mean that your joints may not be able to endure the same training loads as before when you were healthier and younger.

That’s why I’d urge you to alter your running plan to accommodate your condition.

Set a specific and realistic goal, then set mini-goals along the way that you can achieve as you gradually build your endurance and strength. The rest is just details.

If you’ve been diagnosed with knee arthritis, you’ll have to pay attention to your knees and how they react to training.

Recovery

Recovery days allow your body to adapt to training. That’s why they’re as important as the training itself.

Overall, the fitter and younger you’re, you need less recovery time.

But your body will naturally take longer to recover as you get older. That’s just a part of the aging process that nobody can get away with. I hate to break it to you.

Choose The Right Shoes

Another important piece in managing knee arthritis while trying to run is footwear.

If you want to make running a part of your life, minimize the daily stresses on your knees by wearing proper running shoes.

Some research suggests that the best shoe for reducing knee pain associated with knee arthritis is a flat-soled shoe.

But at the end of the day, it’s up to you and your physiology. You’ll be on the right path if you choose running shoes that match your foot type and running style.

Just remember to try out different models and styles to find which one works the best for you.

As a rule of thumb, pick the pair that feels comfortable from the get-go. For this, you’ll need to find a specialty store that lets you test new footwear on a treadmill or pavement.

Pay Attention To The Pain

This is the golden advice for staying injury-free, whether you already have a  pre-existing condition or not.

The general piece of advice is never run through the pain, but what do you do if some amount of pain is a part of your daily life.

Know Your Limits

How many miles will your knee allow you to log without worsening your symptoms?

How much is too much?

By the same token, if you’re training regularly and find that’s only worsening your condition, don’t push it. Instead, I’d recommend trying different exercise plans until you find the ones that work for you.

Whether running, weight lifting, swimming, or biking, exercise is an integral part of a healthy life, but forcing yourself to do something you don’t like is a recipe for disaster.

Start by taking note of your baseline pain, and keep a keen eye on your knees to ensure that pain isn’t getting worse.

If pain increases, scale back on your running and/or take a few days off. Keep a running diary so that you can monitor what you did last time—as in how far and fast you run—and use it to guide your next session.

This is a fantastic way to keep tabs on your progress and be aware of any variables that might be causing you pain.

How to Manage Arthritis Knee Pain

Staying active is a key part of staying strong and healthy, whether you have a chronic condition or not.

But there are a few ways to help you soothe and treat arthritis knee pain.

Note – all things considered, remember to consult with your doctor before any type of new treatment. Not all treatment options are effective and safe for all individuals. Be careful.

Cold Therapy

Cold therapy is a straightforward but effective way to soothe arthritis pain. And it’s especially effective immediately after the following exercise.

You can buy ice packs or make your packs by wrapping frozen or ice vegetables in a towel.

Additional resource – Common running injuries

Medication

OTC painkillers, such as Tylenol and Advil, can help you manage your symptoms, especially on your worst days.

I’d recommend glucosamine supplements, a compound found in both cartilage and shellfish shells, to soothe your arthritis pain.

Physical Therapy

Looking for professional help in dealing with knee arthritis pain? Hiring a physical therapist is a fantastic choice.

The therapist will thoroughly examine your knees and outline a treatment and prevention plan. In most cases, this plan may include a mix of measures, such as exercise, mobility work, stretches, and lifestyle changes.

Injections and Surgery

In severe cases of knee arthritis, knee joint injection can provide much relief.

Depending on the severity and type of your Arthritis, the type and frequency of the injection will vary.

One of these is a Cortisone injection after trying less invasive options.

These injections have been shown to bring instant relief to any patient, but they have downsides.

Most doctors would recommend injections after trying less invasive options and methods.

Last but not least, surgery is the last route, such as partial or tail knee replacement.

You should only consider going under the knife if all of the other treatment options have failed.

Bouncing back from knee surgery often takes weeks or months. During the rehabilitation period, you’ll be working with your physician and physical therapist to strengthen your knee and the muscles around it with hand-picked exercises and a slow return to your normal routine.

Additional guide – When to replace running shoes

Running with Osteoarthritis – The Conclusion

There you have it! If you’re serious about running with osteoarthritis – or any other chronic joint condition – then today’s post should set you off on the right path. The rest is just details.

Please feel free to leave your comments and questions below.

Have a great day.

If you are into the fitness blogging arena, you would definitely be looking forward to the best content creation tools that can help you create wonderful visual content. Irrespective of whether it is just a photo or an illustration, the use of the right type of tools can go a long way in promoting the content more effectively and efficiently.

Let us discuss a few great options for the best tools for visual creators and bloggers in 2022

Best tools for visual creators and Fitness bloggers to use in 2022

We will check out a few great options for enjoying a great deal of visual content that can provide you access to one of the most unique experiences in enhancing the visual appearance of your creation.

1.  Depositphotos

If you are looking for the best stock content, we would recommend opting for the right tool that can be useful in getting access to some of the best content or images in tune with your requirements. You can pick the suitable options through the reviews, and in our view, the DepositPhotos service has been quite an excellent option that we have found. You can go through the features offered by the stock image service from the https://blog.depositphotos.com/depositphotos-review.html.

A community of over 90000 professionals and over 30 million users, it has become one of the most promising services for stock images. It can be your one-stop solution or resource for royalty-free stock images, vector images, and videos.

2.  Canva

Canva is one of the most popular graphic design tools that almost every blogger is found using. The personalization and customization options available on Canva should definitely be one of the most unique options in many ways.

You can have a variety of layouts, elements, text styles, and backgrounds. You can even create your own, which should further enhance your experience. It can also be an excellent option for creating infographics.

3.  Image Quote

The tool, as the name itself should be indicative, is a means of adding text to your images. Available on both iOS and Android, it provides you access to more than 50 fonts to choose from. That apart, the tool also provides you access to different backgrounds.

The tool has been made available for multiple platforms. You can have numerous customization options that would include font size, color, alignment, position & line spacing. Multiple creative font options can further make it stand apart.

4.   Quozio

Similar to the tool that we discussed above, this one is specifically designed for social media posts. It can be the choicest option for creating content for social media. This has been treated to be the easiest and simplest way to create  quote graphics.

You can simply enter the quote in the box provided and also add info on who said it (which is optional); you have plenty of options to choose from for the background and style. You can choose from among multiple fonts and backgrounds right away. The built-in sharing option makes it further easy and simple.

5.  ThingLink

ThingLink is yet another unique option that you would find quite unique in its own right for the best digital content creation. The content creation is quite interactive in nature, making it all the more enjoyable.

The tool lets you enjoy a variety of options to embed images, video, 360° content, maps, and much more. The truly immersive experience that you stand to gain with the tool should be indeed powerful in every right. Of course, the content will only go public after you go Pro. You can, however, create content for free.

6.   Infogram

Infogram is yet another unique and effective tool for creating interactive content. With the free version, you will have an option to use as many as 37 different interactive infographics options. You also have access to over 13 types of maps.

You can even go with a paid subscription or create infographics and other content. The tool does support a wide variety of content that includes reports, dashboards, charts, maps, and social media visuals.

7.   Snappa

Snappa is yet another powerful and enticing tool that has gained enough popularity among the visual content creators. This is a web app and is designed to provide you with image editing capabilities.

The tool does provide you access to a wide range of options prominent among them being the drag and drop functionality. You can simply add multiple effects with the help of a slider. You can even add up your own graphics. You also have pre-designed templates and high-resolution stock photos to choose from.

8.   Quotes Cover

Last on our list, but certainly not the least, Quotes Cover is a free tool for creating quotes graphics online. You can make use of the built-in designs, which should simplify the process further. It has been regarded as the simplest tool for adding text to your images.

The tool comes with the built-in dimension templates for  Instagram, such as Instagram story templates.  Facebook, LinkedIn, Instagram or Facebook Story, Twitter, Facebook Cover, Blog Cover, and much more. You can even add up custom dimensions if you need to.

The Concluding Thoughts

Well, those were just a few of the best tools that would prove to be extremely powerful and unique for creating the best visual content ever. Some of the tools in this compilation are free, while a few others are paid. In any case, we have assured you that they are easy to use and popular enough. In any case, if you are new to a tool, you can try out the app and check if you are comfortable with the tool.

Looking for advice on how to transition to zero drop running shoes?

Then you have come to the right place.

Zero-drop running shoes have grown in popularity over the past few years.  In fact, a number of experts and runners claim that zero-drop shoes are the ONLY footwear for runners.

Their argument?

Zero-drop shoes, in theory, allow the feet to function naturally, which might be conducive to better running performance.

But is there any science backing this up? Or it’s just anecdotal evidence?

Here’s the truth.

Running in zero-drop footwear has a lot to offer, but you need to know why you’re doing it and what to expect.

In this article, I’ll explain what zero-drop footwear means and figure out if it’s right for you. More specifically, I’ll explaining the following:

• What are Zero-Drop Running Shoes
• The meaning of zero-drop
• How do zero-drop shoes compared to other types of footwear
• The pros and cons of zero-drop shoes
• How to choose the best pair
• How to transition into zero-drop running shoes
• And so much more

What is Zero Drop Running Shoes?

A drop in footwear refers to the difference in thickness of the sole under the toes compared to under the heel. In other words, it’s the height difference between the heel and toes of a shoe.

Therefore, the term “zero-drop” technically means no drop from heel to toe.

Let me explain more.

Drop-zero shoes are minimal footwear with little to no cushioning, leaving your feet lying entirely flat on the shoe’s surface.

Technically, zero-drop shoes feature toes and heels of the same distance off the ground, which keeps the ball and heel of your foot at the same level. This, in turn, puts the feet in the exact position as if you were walking around bare feet.

This, in theory, may allow the shoe to better mimic how the foot would naturally move and function if barefoot.

Most casual and running shoes have some degree of drop. The typical shoe may have a drop of roughly 6 and 12 millimeters. Thanks to this difference, the heel is elevated by the amount of drop indicated.

What’s more?

Zero drop footwear provides plenty of space for your toes to spread out, is flexible enough to allow your feet to move naturally, and is flat for good alignment.

Additional Resource – Here’s how to break in new running shoes.

Measuring The Drop

The main thing measured in a heel-to-drop is the difference between the heel and forefoot height in a shoe.

For example, if your running shoes have 12 mm of material under the toes and 18 mm under the heel, then the difference between the two is 6 mm, and that’s the heel-to-drop.

But when it comes to zero-drop shoes, as the name implies, the forefoot and the heel are in a level position, emulating the natural barefoot position on level surfaces.

Additional Reading  – Your guide to the heel to toe drop.

Zero-Drop VS. Minimalist shoes

Are zero-drop shoes the same as minimalist shoes? That’s a good question.

Although it’s a common myth, zero-drop and minimalist shoes aren’t synonymous.

For starters, zero-drop shoes have 0mm of drop, meaning no heel elevation. In most cases, a minimalist shoe drop may typically range between 0-6mm but can be as high as 8mm.

What’s more?

Minimalist footwear is also designed with limited cushioning and arch support, whereas zero-drop shoes, by standard, have minimal to no cushioning.

It’s one of those typical “a square is a rectangle, but a rectangle is not always a square” scenarios. In other words, although zero-drop shoes belong to the minimalist shoe category, not all minimalist shoes are technically zero drops.

Additional resource – Here’s the full guide to running shoe anatomy.

How To Zero Drop Shoes Are Different From Regular Running Shoes

Compared to standard road running shoes, zero-drop footwear has drastic differences in structure, weight, and overall design.

While standard running shoes with heel and arch support are designed to keep the heel and ball of the foot at different levels, zero-drop footwear tries to simulate the natural barefoot position, in which the arch, heel, and ball of the foot are all at the same height.

What’s more?

Zero drop footwear is also more flexible than standard shoes because they imitate the foot’s natural movement when barefoot; however, standard shoes are stiffer.

Shoe weight is another differentiating factor. Zero-drop shoes are lighter since they’re made from less material and don’t require extra cushioning.

Standard running shoes can be heavier thanks to the wide midsole, cushioning, and materials.

I can go on and on, but it’s not rocket science. One look, and you can easily differentiate between the classic standard shoe and a zero-drop shoe.

Here’s the full guide to the different types of running shoes

The Benefits Of Zero-Drop Running Shoes

The primary benefit of running in zero-drop shoes is keeping your foot in a natural position. This, in theory, encourages less reliance on the shoe and more reliance on the muscles of the feet and legs.

In other words, your body will depend less on footwear to perform movement functions. This may help enhance body posture, stride, and performance.

In short, according to zero-drop running shoe enthusiasts, some of the main benefits include:

• More reliance on muscles instead of footwear
• Improved alignment and posture
• Improved mobility
• The improved natural function of the foot
• Build strength in the foot and leg muscles
• Reduce injury risk

Additional resource – How to measure foot size for running shoes

The Downsides of Zero-Drop 

Just like anything else, zero-drop running shoes aren’t without downsides.

For starters, zero-drop shoes can put a lot of pressure on the calf muscles. That’s why if you rush into these shoes, the extra load can take a toll on your calf muscle and tendons.

Secondly, be careful if you hit the trails often. Since zero-drop shoes have a thin sole, you’ll be more prone to hurting the bottom of your feet and coming down with bunions and/or calluses.

Have a history of Achilles pain? Shoes with a higher drop help. You’ll also need more arch support if you’ve flat feet. There’s a reason podiatrists advise against going barefoot all day long on hard surfaces. This may force the arch to collapse, causing all sorts of issues.

Don’t get me wrong. Zero-drop is running shoes aren’t inherently bad for your feet, but if you have a history of foot pain or have a less fat pad in your feet, barefoot shoes can increase pain.

In conclusion, I won’t recommend zero-drop shoes if you have:

• A history of ankle sprains/pain
• A history of Achilles tendonitis
• A history of plantar fasciitis
• Bunions

Additional resource – How to clean running shoes

Transitioning into Zero-Drop Running Shoes

Zero-drop is running shoes aren’t for everyone. The shoes are designed for runners who have been around the running block for a while and know what they’re doing.

So if that doesn’t describe you, I’d recommend a pair of shoes that provide more cushioning and structural support.

Next, once you decide to dip your toes in barefoot running, make sure to ease into the transition so your body can gradually adjust to the new style.

Additional resource – How to recycle running shoes

Switching from a standard shoe to a zero-drop shoe is a big change, and it will put extra pressure on your muscles, especially your calves. Try to rush this process, and zero-drop shoes will cause more harm than good, and you don’t want that. Right?

How long the transition will take depends on the person. Each runner has its own running style and physiology.

Here are a few tips to help you make a smooth and pain-free transition:

• Use your new shoes during a short, easy run once a week at the start.
• Jump back and forth between your new shoes and old shoes every other day
• Wear your new shoes for several days in a row; slowing down as needed
• Consider using your new shoes for your warm-up miles during a tempo run, then change into the shoes you’re used to.
• Gradually add in more days with your zero-drop shoes
• Work your new shoes slowly until you really feel comfortable running in them.

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

Pay attention to Your Body

Expect some degree of calf soreness and lower leg pain when you go right to zero-drop footwear, especially if you’ve been using supportive, heavy shoes for a long time. Your muscles will need to adapt, and this doesn’t happen overnight.

Your ankle, feet, and calves are likely to feel sore during the early weeks of the transition from your old shoes.

In most cases, it can take up to four to six weeks to make a full transition. So be patient. It’s not something that happens overnight.

Remember that you can also wear zero-drop shoes during any activity, from running to cross-training to buying groceries and walking the dog.

Once you’re ready to make the switch, I’d suggest that you start out with a pair of shoes that feature a 2 to 4mm drop before moving into standard zero-drop shoes. Give your feet time to adjust.

Additional Resources:

• Here’s how to dry running shoes.
• Running shoes for plantar fasciitis
• Running with bunions guide

How To Transition To Zero-Drop Running Shoes – The Conclusion

There you have it

If zero-drop running shoes have picked your interest, then today’s post should get you started on the right foot. The rest is just details.

Thank you for dropping by.

Keep running strong.

David.

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

Boosts Motivation

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

Increases Stamina And Endurance

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

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

Increases Focus

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

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

Helps In Stress Management

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

Shortens Reaction Time

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

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

I’ll admit, I was skeptical about keto at first. Carbs had always been my go-to for long runs, so I wasn’t sure how switching things up would affect my performance.

How could I possibly run without loading up on pasta and bananas? But curiosity got the better of me, and I decided to try it.

The transition was rough, but over time, I found that running on keto is doable—and for me, it has been a game-changer.

Curious about keto for marathon training? I’ll share what worked for me, how to avoid energy crashes, and ways to keep up your endurance without the usual carbs.

Can You Run a Marathon on Keto? 

The quick answer is yes, it’s possible—but don’t expect it to be as easy as just skipping carbs and hoping for the best.

I quickly realized that my body needed time to adapt. The first few weeks on keto, my energy levels plummeted. Every run felt like I had bricks strapped to my feet. I kept reminding myself that it was part of the process and trusted that my body would adapt and learn to use fat for fuel.

After around six weeks, I started noticing a difference. I wasn’t breaking records, but I could run longer without needing gels or sugary drinks to keep me going. My body started tapping into fat as a fuel source, and I felt steady and strong, even during my long runs.

What is the Keto Diet?

First things first: let’s quickly cover what keto is. The ketogenic diet is a high-fat, low-carbohydrate nutrition plan designed to push your body into ketosis.

In this metabolic state, your body switches from burning carbohydrates (glycogen) for energy to burning fat. This can appeal to athletes who want to tap into fat stores for longer-lasting energy.

For ketosis, you’ll want to keep carbs really low—under 20-30 grams per day—and get the rest of your energy from healthy fats and a bit of protein

But staying there isn’t always easy. It takes time for your body to adapt to this new energy source, and it can be tricky to fuel properly, especially for endurance events like marathons.

What to Eat on the Keto Diet

On keto, your meals should primarily consist of healthy fats, moderate protein, and few carbs.

Here’s a quick guide to what to eat on the keto diet:

• Fats and oils: butter, olive oil, coconut oil
• Dairy: cheese, sour cream, heavy cream
• Eggs (a staple!)
• Meat: chicken, beef, pork, lamb
• Fish: salmon, sardines, trout
• Nuts and seeds: almonds, sunflower seeds, chia seeds
• Low-carb veggies: spinach, kale, zucchini, cauliflower
• Some fruits: avocados, berries (in moderation)

Here’s what avoid:

• Grains and starches: bread, rice, pasta, oats
• Processed foods and sugary snacks
• High-carb fruits: bananas, apples, grapes
• Beans and legumes
• Alcohol and sugary drinks

Pros and Cons of the Keto Diet for Runners

Like any diet, keto has its upsides and downsides, especially when it comes to running.

Pros:

• Improved fat metabolism: Once you’re fully fat-adapted, your body becomes more efficient at using fat for fuel, which can benefit endurance athletes.
• Stable energy: Some runners report fewer energy crashes during long runs, as fat provides a more steady energy source than carbs.
• Body composition: Many runners see a reduction in body fat while maintaining lean muscle mass, which can improve performance.

Cons:

• Performance dip: Initially, your performance will take a hit. Your body needs time to adapt to burning fat, so don’t expect to hit your personal best right away.
• Long adaptation period: It can take weeks, or even months, for your body to fully adjust to keto. During this time, your energy levels might fluctuate, which can be frustrating if you’re in the middle of marathon training.
• No guarantees: Keto doesn’t work for everyone. Some people never fully adapt to using fat for fuel; others may find that they perform better on a more traditional high-carb diet.

Marathon Training Fueling Needs

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

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

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

The truth is a little bit more complicated.

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

Let me explain more.

How Long Does It Take to Become Fat-Adapted?

Becoming fully fat-adapted can take anywhere from 4 to 8 weeks, depending on your metabolism, how strictly you follow the diet, and how much exercise you’re doing.

During this time, your body is getting used to using fat as its primary energy source instead of carbs. This transition can be tough—expect some low-energy days and potentially slower runs as your body adjusts.

Once you’re through the adaptation period, you should notice that you have more consistent energy levels, especially during long, steady-state efforts like marathon training.

As best as I can remember, it took around 6 weeks to feel fully fat-adapted. The first few weeks were tough—my runs felt sluggish, and I wondered whether I was making a mistake.

I even contemplated throwing in the towel and going back to carb-loading. But I stuck it out, and sure enough, I felt my energy levels even out.

By week six, I could go on a 10-mile run without any fuel, and I still felt like I could keep going afterward. That was a huge turning point. It made me realize that my body could adapt to using fat as its primary fuel source with patience.

The argument for fueling with fats

During endurance training, think long runs, weekend rides, marathons, etc., and your body will require continuous carb fueling during these efforts.

Let me explain.

The human body has a limited store of carbs—around 500 grams of glycogen in muscles and liver-which translates to roughly 2000 calories of energy.

Not a lot.

I hate to state the obvious but 2000 calories ain’t enough for a three-hour hard run. And that’s the reason endurance runners take fuel on the go.

They need the extra energy, or else they’d bonk. And that’s not nice.

Here’s the plot twist.

IN THEORY (at least), if you’re keto-adapted, you can tap into a more copious fuel source: body fat.

Research estimates that body fat contains around 20 times more calories than glycogen, even in a lean person.

The Keto diet preaches limiting carb intake to scarce levels to trigger this shift to fat for fuel. This gets you to burn off that stubborn fat around your belly and unlocks an enormous energy reserve previously out of reach.

This sounds all nice and dandy, but what does the research say?

Again, you shouldn’t take my word for this. Let’s look at some of the research into keto and endurance training.

Research On Keto And Endurance Performance Training

Around 40 years ago, Stephen Phinney, a world-famous keto researcher, conducted an interesting experiment. He analyzed the endurance of six obese, untrained subjects on a treadmill under two different conditions:

• Group I – A normal diet that contained carbohydrase
• Group II – A hypocaloric ketogenic diet (protein-supplemented fast, or PSF)

At the end of the experiment, Stephen found that the keto group could stay on the treadmill for around twice as long before becoming exhausted compared to the carb-fed Group.

You can also watch Dr. Stephen discuss his findings in this YouTube clip.

Another experiment had 20 elite ultra-marathoners and Ironman distance athletes perform a maximal graded exercise test and a 3-hour submaximal run at around 60 percent of VO2 max on a treadmill to assess metabolic responses.

During the experiment, Group I was fed the classic high-carb diet, whereas Group II was given a low-carb diet for an average of 20 months.

The result? The researchers concluded that long-term keto-adaptation results in drastically high fat oxidation rates.

Additionally, the use of oxygen and the depleting patterns during and after the 180-minute run were similar. This may mean that the subjects in Group II could burn more fat without any impairments in VO2 max.

The Case of Zach Bitter

Zach Bitter is technically the poster child of the keto diet for endurance runners.

But there’s more to the story.

According to some of his interviews and writings, Zach also cycles between ketosis and low-carb, so he’s not strictly keto throughout the year.

What’s more?

The guy focuses on an ultramarathon, which is run at a slow and steady pace. Fueling with fat makes more sense during long distances. On the other hand, the more intense the race, the more you’ll need carbohydrates instead of fat for fuel.

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

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

Marathon Fueling on Keto

One of the biggest challenges of running a marathon on keto is figuring out how to fuel your long runs. Traditionally, marathon runners rely on gels, sports drinks, and carb-heavy snacks to keep their glycogen stores topped up. But on keto, your approach needs to be different.

Once you’re fully fat-adapted, your body can rely mostly on fat for energy, even during long-distance runs. The good news is that body fat stores can provide far more energy than glycogen—so, in theory, you won’t need to refuel as often as someone on a high-carb diet.

That doesn’t mean you can go fuel-free, though. You’ll still need some fat-based snacks to keep up your energy on long runs.

Here are some keto-friendly fuel options for marathon training:

• Nut butters (almond, peanut, or cashew)
• MCT oil (medium-chain triglycerides) for quick fat energy
• Coconut oil
• Fat bombs (homemade snacks made with coconut oil, butter, or cream cheese)
• Avocados (though maybe not mid-race!)

Test your fueling strategy during training to see what works best for you.

Keto Marathon Training: What I Ate

When I’m doing keto (usually for a couple of months at a time), I pretty much overhaul my whole diet.

It meant giving up pasta and bread, but I learned to rely on things like avocados and healthy fats

Here’s what a typical day of eating looked like for me:

• Breakfast: Scrambled eggs cooked in butter, with avocado and a sprinkle of cheese
• Lunch: Grilled chicken with a big salad (greens, nuts, olive oil, and a hard-boiled egg)
• Snack: A handful of almonds or a fat bomb
• Dinner: Salmon cooked in coconut oil with roasted veggies and some guacamole on the side
• Pre-run snack: Coffee with MCT oil and a fat bomb or a spoonful of almond butter

It took a while to get used to not relying on traditional carbs, but once I found meals that worked for me, I started to love how I felt. I wasn’t bloated or sluggish after meals and could run without feeling weighed down.

7-Day Keto Marathon Meal Plan

Each day includes balanced keto meals and snacks with specific recommendations for pre-run, during-run, and post-run options. This plan is high in healthy fats and low in carbs, designed to support marathon training while keeping you energized and fat-adapted.

Day 1

• Breakfast: Avocado and Egg Bowl – 3 scrambled eggs with half an avocado, spinach, and a sprinkle of chia seeds
• Pre-Run Snack: A handful of macadamia nuts and a protein shake with MCT oil
• During-Run Fuel: Coconut oil packet or low-carb electrolyte drink
• Lunch: Grilled Salmon Salad – Mixed greens, cucumber, olives, and grilled salmon with olive oil and lemon dressing
• Dinner: Zucchini Noodles with Meatballs – Zucchini noodles with grass-fed beef meatballs and low-carb marinara, topped with Parmesan
• Evening Snack: A few cheese slices with olives

Day 2

• Breakfast: Keto Smoothie – Unsweetened almond milk, 1 scoop of protein powder, 1 tablespoon almond butter, and a handful of spinach
• Pre-Run Snack: Hard-boiled egg and a few almonds
• During-Run Fuel: Low-carb electrolyte drink (like LMNT or Ultima)
• Lunch: Turkey Lettuce Wraps – Sliced turkey, avocado, and cucumber in large romaine leaves with a drizzle of olive oil
• Dinner: Grilled Chicken Thighs with Roasted Brussels Sprouts and Cauliflower, drizzled with olive oil
• Evening Snack: Small serving of Greek yogurt (unsweetened, low-carb) with a few raspberries

Day 3

• Breakfast: Coconut Chia Pudding – Chia seeds mixed with unsweetened coconut milk, topped with a few raspberries
• Pre-Run Snack: Keto-friendly energy bite (almond butter, coconut flakes, chia seeds)
• During-Run Fuel: A coconut oil packet or MCT oil for easy fat energy
• Lunch: Spinach and Avocado Salad with Grilled Shrimp – Spinach, avocado, cucumber, and grilled shrimp with olive oil and lemon dressing
• Dinner: Baked Salmon with Asparagus, drizzled with melted ghee
• Evening Snack: A handful of macadamia nuts or walnuts

Day 4

• Breakfast: Keto Omelet – Eggs, sautéed spinach, mushrooms, and feta cheese, cooked in butter
• Pre-Run Snack: A few olives and a small piece of cheese
• During-Run Fuel: Low-carb electrolyte drink
• Lunch: Cauliflower and Chicken “Rice” Bowl – Riced cauliflower, grilled chicken, spinach, and a dollop of pesto
• Dinner: Beef Stir-Fry with Bell Peppers and Broccoli, cooked in coconut oil
• Evening Snack: Celery sticks with almond butter

Day 5

• Breakfast: Keto Pancakes – Made with almond flour, eggs, and a dash of cinnamon, served with a dollop of whipped coconut cream
• Pre-Run Snack: Handful of pecans and a spoonful of coconut oil
• During-Run Fuel: Electrolyte drink and a coconut oil packet
• Lunch: Grilled Pork Chops with a side of leafy greens and avocado, dressed in olive oil
• Dinner: Stuffed Bell Peppers – Ground beef, diced zucchini, and cauliflower rice, topped with cheese and baked
• Evening Snack: Greek yogurt with a dash of cinnamon

Day 6

• Breakfast: Smoked Salmon and Avocado Plate – Smoked salmon slices, half an avocado, and a few cucumber slices
• Pre-Run Snack: Small handful of almonds and a keto-friendly protein shake
• During-Run Fuel: Low-carb electrolyte drink
• Lunch: Chicken Caesar Salad – Romaine lettuce, grilled chicken, avocado, and Parmesan cheese with a keto-friendly Caesar dressing
• Dinner: Grilled Lamb Chops with Roasted Zucchini and Eggplant, drizzled with olive oil
• Evening Snack: A few olives and a cheese slice

Day 7

• Breakfast: Keto Breakfast Bowl – Sautéed kale, mushrooms, bacon, and a poached egg
• Pre-Run Snack: Keto energy bite or a handful of nuts
• During-Run Fuel: MCT oil or coconut oil packet for sustained energy
• Lunch: Tuna Salad Lettuce Wraps – Tuna mixed with avocado, diced celery, and mayonnaise, served in large lettuce leaves
• Dinner: Baked Chicken Thighs with Roasted Brussels Sprouts and a side of cauliflower mash
• Evening Snack: Dark chocolate square (90% cocoa or higher) with a few macadamia nuts

You can also check out this keto plan.

Frequently Asked Questions About Keto and Marathon Training

I hate to sound like a broken record but switching to keto for marathon training comes with a few unique questions. Let me adress some of the most common concerns.

Can I do speed work on a keto diet?

Yes, but it can be challenging! High-intensity sessions like speed work rely heavily on glycogen, which is more limited on a keto diet. Some keto runners find it helpful to use “targeted keto,” where they consume a small amount of carbs (15–30 grams) about 30–45 minutes before a speed workout. This provides a quick energy boost without kicking you out of ketosis.

What’s the best way to fuel long runs on keto?

When it comes to long runs, the goal on keto is to rely on fat as your primary fuel source. Many keto runners use fat-based options, like MCT oil or nut butter packets, to stay energized over longer distances. Electrolyte drinks are also essential, as keto can increase the risk of dehydration.

Do I need more electrolytes on keto?

Yes, keto runners generally need to increase their intake of sodium, magnesium, and potassium. Without carbs, your body retains less water, which can lead to quicker dehydration and muscle cramps. Adding electrolytes through supplements, or simply adding salt to your meals, can make a huge difference in maintaining energy and preventing cramps during your runs.

Join the Keto Marathon Training Conversation

How has keto impacted your marathon training? Do you have any go-to tips, favorite keto meals, or fueling strategies that have worked for you?

I’d love to hear from you—whether you’re new to keto, a seasoned fat-adapted runner, or somewhere in between. Sharing your story can make a huge difference for others who are also navigating this path.

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

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

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

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

The Anatomy of the Big Toe

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

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

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

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

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How to Treat Big Toe Joint Pain From Running

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

Hallux Rigidus

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

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

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

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

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

Additional Resource – Running with Hemorrhoids

Ingrown Toenail

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

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

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

Here are some steps to manage ingrown toenails

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

Blisters

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

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

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

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

Additional Resource – Your guide to runners itch

Plantar Fasciitis

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

Plantar fasciitis could be the culprit.

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

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

Treating

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

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

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

Stress Fractures

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

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

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

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

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

Treating

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

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

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

Other Causes of Big Joint Pain In Runners

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

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

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

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

Additional resource – Chiropractor for runners

How To Prevent Big Toe Pain While Running

You can take many steps to protect yourself against big toe pain while running.

Some of these include:

Strengthen Your Soles

Strengthening the muscles in your feet, especially those around the big toe, can indeed help improve your running performance and reduce the risk of injuries. Stronger foot muscles provide better support and stability during your runs. Here’s a brief overview of an exercise you can try to strengthen your big toe and the surrounding area:

Big-Toe Raises:

Stand with your feet flat on the ground and your weight evenly distributed. Lift your toes off the ground while keeping your heels planted. Try to raise only your big toes, leaving the other toes on the ground. Hold this position for a few seconds, then lower your big toes back to the ground.

Repeat this exercise for several repetitions.

As you progress and your strength improves, you can increase the duration and repetitions of this exercise. It’s essential to perform exercises like these regularly to maintain strong foot muscles, which can benefit your overall running performance and comfort.

Warm up & Stretch

Warming up and stretching are essential components of a good running routine, helping to prepare your body for the demands of exercise and reducing the risk of injuries. Here’s a bit more detail on how to approach warm-up and stretching:

Warm-Up:

Begin your runs with a dynamic warm-up routine that includes movements like leg swings, high knees, butt kicks, and hip circles. These dynamic stretches help increase blood flow, improve flexibility, and activate the muscles you’ll use during your run.

Aim for 5-10 minutes of dynamic stretching to adequately prepare your body for the workout ahead.

Cool Down and Static Stretching:

After your run, spend 10-15 minutes on static stretching to improve flexibility and reduce muscle tension.

Focus on stretching major muscle groups, including your quadriceps, hamstrings, calves, hip flexors, and glutes.

Hold each stretch for about 20-30 seconds, feeling a gentle stretch without pushing yourself to the point of pain.

Stretching helps relax and lengthen muscles, which can aid in recovery and reduce the risk of post-run soreness.

Additional resource – Sore quads after running

Your Running Shoes

Finding the perfect pair is like hitting the jackpot in the running world. Here’s the lowdown, spiced up with some tips and facts:

Step 1: Comfort is Key

You’re gearing up for a run, and you slip into those running shoes that feel like a warm hug for your feet. That’s the sweet spot you’re aiming for. Comfort is your North Star here. If the shoes don’t feel right, move on – it’s a deal-breaker.

Step 2: Know Thy Feet

Get to know your feet like the back of your hand. What’s your foot type? High arches, flat feet, or that Goldilocks “neutral” type? This nugget of self-knowledge will guide you to the right shoe category.

Step 3: Match Your Terrain and Goals

Running goals, terrain, and shoe types go together like peanut butter and jelly. Trail running, road racing, sprints, marathons – they each have their own shoe match made in heaven. Choose wisely to level up your running game.

Step 4: Check the Sole Story

The stiffness of the soles matters. Imagine running on shoes as hard as a rock – ouch! On the flip side, shoes that flop around like spaghetti don’t offer the support you need. Find that sweet spot of cushioning and support for your precious tootsies.

And here’s the secret sauce: studies have shown that proper running shoes can reduce the risk of injury. So, your choice of kicks isn’t just about style – it’s about keeping those feet happy and healthy.

Additional Resource – Here’s how to break in new running shoes.

Massage Often

After you’ve conquered those miles, it’s time to give your feet the royal treatment. Here’s a little secret: regular massages are like a VIP pass to foot bliss.

Step 1: A Date with Your Feet

Block out at least 10 to 15 minutes for a soothing foot massage. It’s not just about pampering; it’s about preventing those pesky injuries.

Step 2: Nerves Need Love Too

Your feet have a network of nerves that are like tiny messengers telling you how you’re hitting the ground. Regular massages wake them up, making you more aware of your stride. It’s like a secret weapon for your running form.

Additional Resource – How To Prevent Ankle Pain For Runners

Take Enough Rest

Listen up, runners! Your feet are like the unsung heroes of your body, and they deserve some downtime, too.

Step 1: Time to Recharge

Just like after a long day of work, your feet need a break. Give them at least two days off from running each week to prevent overuse injuries.

Step 2: Race to Rest

If you’re training for a race, don’t forget about rest days. Schedule at least one day of complete rest and use the others for cross-training. You can switch it up with strength training, swimming, cycling, or yoga – whatever floats your boat and is easy on those feet.

Step 3: Mileage Magic

Want to increase your weekly mileage? Here’s a golden rule: stick to the 10 percent rule. Gradually add distance, and your feet will thank you.

Additional Resource -Your guide to jaw pain while running

When To See A Doctor

isten up, folks! When it comes to foot pain, don’t play the waiting game.

Step 1: Pay Attention

If your feet are giving you grief, don’t ignore it. Foot pain can be a sign of trouble brewing, and the longer you wait, the worse it can get.

Step 2: Seek Professional Help

Don’t hesitate to reach out to your doctor. They’re the experts and can pinpoint the issue, offer short-term treatments, and even suggest strategies to prevent future pain. Plus, they can recommend at-home treatments to ease the discomfort.

Remember, running through pain might seem tough, but it’s not worth the risk of long-term injury. So, when in doubt, check it out!

Here’s the full guide to arch support for running

Here’s the full guide to Running with bunions

How to prevent Foot pain in runners

Big Toe Joint Pain From Running – The Conclusion

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

Thank you for stopping by.

Keep running strong.

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

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

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

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

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

While seeking ways to enhance your running performance, it’s crucial to rely on science-backed options. To optimize your post-run recovery, consider some of the best recovery supplements for runners, including BCAAs, omega-3 fatty acids, and magnesium, all of which have strong research backing their effectiveness in reducing muscle soreness and enhancing overall recovery.

What is A Supplement?

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

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

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

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

Do supplements work?

Ah, the million-dollar question.

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

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

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

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

What’s more?

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

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

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

Do Runners Need Supplements?

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

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

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

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

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

Be Careful

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

Several factors can come into play, including:

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

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

The 9 Best Supplements For Runners

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

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

1. Protein

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

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

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

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

2. Electrolytes

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

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

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

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

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

3. Magnesium

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

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

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

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

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

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

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

4. Vitamin B12

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

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

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

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

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

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

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

5. Iron

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

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

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

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

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

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

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

6. Calcium

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

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

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

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

7. Vitamin D

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

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

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

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

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

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

8. Probiotics

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

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

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

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

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

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

9. Omega-3s

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

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

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

Where and how To buy Running Supplements

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

Here are some tips to help you make informed choices

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

The 9 Best Supplements For Runners – The Conclusion

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

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

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

Here’s the truth.

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

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

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

But how much protein does a runner need?

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

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

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

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

Sounds great? Let’s get started.

What Protein?

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

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

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

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

What’s more?

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

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

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

Do Runners Need Protein?

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

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

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

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

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

What’s more?

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

Trying to build muscle?

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

Not A Fuel Source

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

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

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

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

How Much Protein Do Runners Need?

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

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

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

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

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

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

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

But is that enough?

Is it a universal rule?

Again the science begs to differ.

The Research

Let’s check some of the research on the subject

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

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

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

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

My recommendations

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

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

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

Logging serious miles every week?

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

To Sum it Up

Here are the three levels of protein intake for runners

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

I cannot stress this enough.

Protein Calories in Diet

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

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

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

Additional Resource – Creatine For Runners

How to know if you’re getting enough protein

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

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

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

Next, have an honest talk with yourself.

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

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

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

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

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

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

Can You Have Too Much Protein

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

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

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

The Best Sources of Protein For runners

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

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

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

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

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

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

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

Here are some concrete examples of protein intake.

21 grams of protein is the equivalent of;

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

7 grams of protein equals:

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

3 grams of protein equals:

• One slice of whole-wheat bread

Additional resources – BCAAs benefits for runners

How Much Protein Do Runners Need? – The Conclusion

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

Thank you for dropping by today.

In the meantime, keep running strong.

David D.