Cross Training For Runners

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

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

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

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

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

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

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

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

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

Sounds great?

Let’s get started.

What are Running Insoles?

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

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

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

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

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

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

Lifespan

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

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

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

How Do Running Insoles Protect Against Running Injuries?

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

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

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

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

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

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

Do You Need Running insoles?

Here’s the truth, though.

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

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

If your body needs extra support, insoles can help.

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

So tread carefully.

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

Try fixing what’s wrong by doing something else.

Who Needs Running Inserts?

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

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

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

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

Who Doesn’t need Running Insoles

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

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

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

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

Additional Resource – Your guide to runners itch

What to Look For In Running Insoles

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

• Custom Insoles

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

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

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

• Shoe Insert Fit Tips

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

Here’s how.

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

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

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

Additional resources –

Here’s the full guide to underpronation

Here’s the full guide to arch support for running

Running Shoes Vs. Cross Trainers

Running shoes for plantar fasciitis

Running shoes for overpronators

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

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

Why Do Athletes Use Creatine?

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

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

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

How Does Creatine Work?

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

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

Does Creatine Help with Fitness?

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

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

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

Creatine Weight Loss

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

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

What Is a Good Creatine Dosage?

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

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

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

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

Additional Resource – Creatine For Runners

Is Creatine Safe?

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

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

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

Final Thoughts

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

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

It’s not easy to maintain—let alone build— muscle while training for a marathon.

The reason? Simple. Long distance running—which is the bread and butter of marathon training—has the ability to limit muscle growth.

So what should you do when your goal is to run more—let’s say train for a marathon—but also want to keep your hard-earned gains in the gym?

Here’s the truth. As long as you follow the right training and diet guidelines, you should be able to maintain your muscle strength and/or mass going into marathon training.

In this article, I’ll share with you a few tips on how to ensure you don’t lose muscle during endurance training, including tips on training smart and eating properly.

Building Muscles Vs. Maintaining Muscle    

First things first, let me clear up one thing. Building muscle mass isn’t the same as maintaining muscle mass.

The main difference comes down to many factors, the most important one being how hard you train.

When you’re trying to build muscle, you’re working your muscles as hard as possible. This forces the muscle to adapt in order to not only survive the workout but also to better manage the stress.

As for maintenance, all you have to do is work out your muscles to mild exhaustion—complete failure isn’t the way to go.

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

Although there’s some truth to the “running can burn muscle” myth, the facts are a little bit more complicated.

Other variables matter—most importantly, fuel availability for exercise.

The more fuel your body has to pull from “protein,” the more muscle mass you burn off. The exact amount of fuel deriving from protein depends on the accessibility of other fuel sources such as blood sugar, glycogen, and fat.

If you already have a lot of muscle mass—think amateur bodybuilder—getting into cardio for the first time can slim you down. But that doesn’t inherently means that logging the miles does eat muscle break it down as fuel.

To enter that level of a catabolic state, you’ll have to log in a lot of miles, follow a diet severely lacking in protein, and have low recovery.

That’s why if you have low fuel stores in other reserves, you’ll rely on muscle protein for energy—and vice versa.

A good example of this running a marathon. Research that studied 30 recreational runners who run 6.2, 13, or 26.2 miles reported that all runners suffered drastic signs of muscle damage after completing the race. In fact, the longer the distance, the more muscle damage.

Overall, muscle mass provides a small portion of the fuel for any exercise—running is no exception—therefore, you do indeed wind up using up a bit of muscle as fuel while training.

The challenge comes to figuring out how much exactly.

Most research suggests that the number is often around 10 percent of the fuel for endurance training coming from protein, but the facts are much more complicated.

Additional resource  – Check this 50K training plan.

How To Maintain Muscle Mass while Marathon Training

So is it all doom and gloom? Not really!

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

Enjoy!

1. Have Enough Fuel

If you’re serious about training for a marathon without losing muscle mass, you’ll need to pay a lot of attention to your diet. Training for a marathon requires a lot of fuel, especially on long run days.

Although there’s some truth to the myth that running eats away muscle, overall, this won’t happen if you’re consuming the right calories.

When you ensure that your body has plenty of fuel in other reserves to pull from, you can lower the risk of what is pulled from muscle protein.

So what should you do?

Eat plenty. That’s the rule. Choose dense carbs such as vegetables, whole grain, rice, pasta, sweet potatoes, oatmeal, and fruits.

Timing also matters, so pay attention to your food choice before and after every run.

Having plenty of carbs before and after training is key for filling and refilling your glycogen stores. I hate to sound like a broken record, but you’ll all have the fuel necessary for all the calories you will burn as you train.

Muscle continues to break down post-exercise. But you can limit this breakdown by eating foods that increase insulin, consisting mainly of moderate to high glycemic items.

Have a quick dose of carbs after your runs to restore muscle glycogen and maintain mass.

At the very least, add 50g of carb per hour of running on your long runs. Shoot for 100g carbs for a 2-hour long run.

Additional Guide – What’s The Fastest Marathon Time?

2. Eat your Protein

In addition to consuming plenty of carbs, protein is another essential macronutrient for maintaining your muscle.

How come?

Protein is literally the building blocks of muscle.

The macronutrient supplies the needed amino acids to improve muscle synthesis and create muscle tissue. Not only you can’t build muscle without it; you won’t even be able to maintain it.

Of course, don’t take my word for it.

Research out of the International Society of Sports Nutrition (ISSN) reported that boosting protein intake from the daily suggested 0.8 per kilogram of body weight a day to 1.2 to 2 grams while also reducing calories to about 30 40 percent can maximize fat loss while preserving existing muscle.

Additional resource – Can you run a marathon on keto

Let’s assume that you’re a 160-pound runner who consumes about 60 to 80 grams of protein per day.

You might be able, in theory, to maintain your muscle by simply increasing your protein intake to 100 – 140 grams, even while limiting your total caloric intake by 30 to 40 percent.

Further research also suggests that increasing protein intake may help also help you build d muscle while following a calorie-restricted diet—BUT as long as you’re doing resistance training.

So how do you get enough protein?

Add more whole-food, quality-protein sources to your diet first, such as:

• Eggs
• Lean meat
• Fish
• Nuts and seeds
• Beans
• Cottage cheese
• Lentils
• Greek yogurt

What’s more?

Spread out your protein consumption evenly throughout the day, aiming to have some every three to four hours.

In case you’ve trouble meeting your protein needs, supplementing should be your next option.

Additional Resource – How Many Calories Should a Runner Eat

3. Strength Training

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

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

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

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

Additional resource – Should you be running after leg day?

Here’s what your workout schedule should look like:

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

Additional resource – Does running build muscles?

4. Supplement

I hate to sound like a broken record, but when it comes to building muscle, your workout routine and diet should be the first place to start.

However, supplementing can help improve the impact of your training.

Research has shown that taking supplements, when combined with strength training, can help maximize your results. That means allowing you to more effectively maintain or build muscle mass over time.

One of the best options is what’s known as BCAAs, which is short for branched-chain amino acids—the three essential acids required for protein synthesis.

These include leucine, isoleucine, and valine. The most important one is leucine, as it has been shown to trigger muscle growth on its own.

Again, don’t take my word for it. Research has found these three essential amino acids to be key for recovery in many different ways.

Like any other source of protein, you can get BCCA s through your diet, eating quality-protein foods. But supplements can help take your intake to the next level.

Additional resource – Running Vs. Strength training

Maintain Muscle Mass while Marathon Training – The Conclusion

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

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

Would you like to learn more about how slow or fast to run on race day?

Then you have come to the right place.

Proper pacing is a key skill—and one that can make the difference between a successful experience and a complete failure on race day.

While training properly matters, pacing is definitely the most important as it impacts your energy levels, running technique, and mindset.

In this article, I’ll unpack what pacing is all about in a little more detail. Then, I’ll share a few tips and strategies on how properly pace during shorter and longer distances up to the marathon.

What’s A Pacing Strategy

First things first, what do I mean by a pacing strategy?

Pace strategy is your speed for the duration of the race—the speed which achieves your goal finishing time.

Pacing strategy can vary drastically depending on the distance of your race, your fitness level, running experience, running goals, and mindset. Every run serves a purpose, and sticking to the right pace makes it one step closer to achieving that goal.

That’s why, for example, your pace will be drastically slower for a marathon than for a 5K.

Running your best race requires a mix of elements that must work in tandem on race day.

These include:

• Your fitness level
• Your race strategy
• Outside conditions such as the weather and course

Common Pacing Strategies

Overall, everyone follows three standard pacing strategies every time they race, whether you’re aware of it or not.

• A positive split in which you run the first portion of the race faster than a second
• An even split in which you keep a consistent pace/speed throughout the race
• A negative split in which you run the second portion of the race faster than the first half.

All in all, most recreational runners run a positive split as they feel that they have more energy in the beginning,

However, efficient runners aim to run an even split or subtle negative split—depending on race demands and distance.

The Golden Rule

Mastering the art of pacing comes down to practice—and a lot of it. Practice, after all, makes it perfect.

Practice, after all, makes it perfect.

But is there a golden rule for pacing?

Of course.

The cardinal rule of proper pacing is to start slower than you think you should.

Most runners go out too fast on the day.

However, you’re more likely to run a better race if you can gradually speed up throughout the event than if forced to slow down.

The key to finishing most race distances strong is to complete the second half of the event faster than the first. You start off conservatively, change your pace as needed, then cross the finish line strong.

As you can already tell, this strategy is what’s known as a negative split, and by far, it’s the most reliable pacing strategy among runners.

When you start slow, you’ll give your body time to warm up, allowing your muscles and joints to work at their full capacity in the second half of the event.

Now let’s look at specific race examples and the optimal racing strategy for every event.

Pacing Strategy For Sprint Events

Overall, the pacing doesn’t look the matter in shorter races, such as the 100m and 200m.

Since the race is short, you can simply sprint at your fastest speed for the duration of the event. That’s why, for example, most 400m events at the elite levels are regularly run with a positive split strategy. This means that the racers run the first 200m faster than the final 200m.

5K Pacing Strategy

The 5K, or 3.1 miles, is the shortest event among road races.

5K races are run close to maximum effort or within the red zone. On a perceived level of exertion of 1 to 10, a 5K race falls within the 9 to 10 range.

Choose a finish time, then break it down to an average minute/mile pace. Strive to run, even splits throughout the event.

I’d recommend running the opening mile at 10 seconds per mile slower than your goal pace, then hitting the goal for the second mile, and then running faster than the goal pace—or your fastest—in the final mile. Of course, this requires practice.

Fueling during the event isn’t needed. But depending on weather conditions, having some water at least once during the race can help.

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

Want more challenge? Try W 5K in 30 minutes. OR  The Sub 5K Training Plan

10K Pacing Strategy

The 10K, or 6.2 miles, is a challenging distance.

Although the event is only twice as long as the 5K, most 10Ks are typically run about 10 to 20 seconds per mile slower than the 5K race pace. This can make 10K events pretty challenging.

Most 10Ks are run below maximum effort. On a scale of 1 to 10, you should run your 10K in the 8 to 9 range.

Once you figure out your average min/mile pace, kick off the race at no more than 5 to 10 seconds per mile slower than your goal pace. Then start to incrementally speed up until you’re running at goal for by miles three or for, then run over your goal pace in the final miles.

A negative split may also work well on a 10K racecourse. Run the first 5K conservatively and then pick up the pace in the second half. This should help prevent you from starting out too fast and allow you to finish strong.

Since the 10K is a relatively short distance, fueling on the go isn’t required.

Yet, you might need to rehydrate a couple of times during the race for optimal performance, especially if the event is taking place on a hot day. (Here’s the full guide to the couch to 10K schedule).

Additional Resource – Here’s how to run a 10K in one hour

Half Marathon Pacing Strategy

Half-marathons are run below 10K pace, roughly 20 to 30 seconds per mile slower than the 10K pace.  On a scale of 1 to 10, aim to run your half marathon at around 7 to 8.

Starting out slow is a smart strategy. Begin by determining your average minute/mile goal pace, then kick off the race up to 10 to 20 seconds per mile slower for up to two to three miles of the event.

Then slowly switch into your goal pace for the next 6 to 7 miles.

As soon as you reach mile 10, speed it u a bit and run the final three miles faster than the goal pace.

During a half-marathon race, hydrating and fueling are important as they can drastically impact the result of the race.

As a guideline, shoot for 200 to 250 calories per hour. Determine the exact amount of calories you need by experimenting during your training.

You also need to figure out what type of fuel works the best way before race day. Race day isn’t the time to try out a new fueling strategy.

Ideally, your fuel should come from a mix of drink/water and/or a sports drink. Ideal food options include bars, gels, and chews. Once you find what works, stick to it on race day.

Marathon Pacing Strategy

The marathon, or 26.2 miles, is one of the most challenging distances. All in all, the same pacing strategy for the half-marathon applies to the marathon.

Since it’s such a long event, a lot can go wrong—in fact; you’ll have plenty of time to make mistakes but still have the chance to catch up.

The most effective strategy for a marathon is simple, and it revolves around patience. Yes, slow and steady wins the race and all that. Even if you have iron willpower, it’s virtually impossible to run hard for 26.2 miles.

A marathon is run below the half marathon pace, or about 45 to 60 seconds slower. You should race your marathon race in the 5 to 6 range on a scale of 1 to 10.

To make the most out of the event, start the race at no more than 20 seconds per mile slower than your goal pace. During the first 13 miles, run as relaxed as possible and get your mind ready for the second half. Next, slowly pick up the pace to the goal race as you reach the midpoint.

Find yourself behind?  Don’t try to catch up and make up for “lost time” at once, as doing so can exhaust you and may force you off the race.

Around mile 20, try to run faster than your goal pace—if you still have anything left in the tank—then stick to it until you reach the finish line.

Proper fueling cannot be overstated for the marathon. Follow the same fueling strategies explained in the half marathon section.

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

Want more challenge? Check this 50K training plan.

5K Pace Chart

Additional resource – How to determine Marathon pace

10K Pace Chart

Half Marathon Pace Chart

Marathon Pace Chart

Additional resources

• How to nail your sub 4 hour marathon pace
• Guide to Marathon Des Sables
• How to qualify for the Boston Marathon
• Half marathon pace chart

Looking for an easy way to soothe your knee issues? Then you should try using KT tape for runners knee while running.

Here’s the truth.

One of the most common types of knee pain that afflict runners is the infamous runner’s knees. Also known as chondromalacia patella, when suffering from runners’ knee pain, you’ll want both quick and lasting relief.

One of the reliable tools used to soothe runners’ pain is kinesiology tape which can help you soothe pain while improving your knee mechanics to help prevent future problems.

Before buying a KT tap roll and hitting the pavement, read my guide to using KT tape for runners’ knees to learn more about how taping can provide compression, support, and other benefits.

Runners Knee Explained

Whether you run on the trails or in the park, runners’ knee symptoms are usually caused by overuse of the kneecap or what’s known as the patella.

This often causes local swelling and pain during weight-bearing, knee flexion, and potential clicking around the kneecap. Not good at all.

Runners’ knee pain develops over time and can afflict beginners and experienced runners.

If you have a runner’s knee, you might experience pain on the lateral side of the knee while weight-bearing.  The pain may strike around the patellar tendon, to be more precise.

In most cases, the pain is mild initially, but it worsens over time and can result in stabbing pain.

The pain may also radiate down to the lower leg.

Many variables could lead to this common problem, such as issues related to knee alignment, muscle strength, and running mechanics.

For more on how to treat and prevent runners’ knees, please check my full guide here.

KT tape and its Impact on Knee Pain

Over the past few years, the use of KT tape has exploded in the running world. Go to any running event, from your local 5K to a marathon race, and you’ll likely see more than one runner using kinesiology tape.

But what is KT tape, and how come it has become a reliable tool in the fitness world?

Keep on reading.

Additional resource – CBD oil for runners

What Is KT Tape

KT tape is, as the name implies, a tape that you apply to your muscles.

More specifically, it consists of a stretchy, thin, elastic tape with an acrylic adhesive that offers sensory input into an area but still allows for the full range of motion.

KT tape is virtually identical to human skin in both elasticity and thickness, which helps the taped area move without restraint and provides support to muscles and joints.

Although just recently popular, KT tape has been around for decades. Dr. Kenzo Kase developed the technology in ’70s as an effort to provide more practical solutions for his patients.

The initial design consisted of a super-strong adhesive tape to help maintain proper alignment in the joints of his patients after leaving his office.

Dr. Kenzo looked into methods to promote the body’s natural halting mechanisms and extend the benefits of his treatments after his patients left his clinic.

By that time, Kase had worked hard to come up with better alternatives to the adhesive tapes of the day.

The Japanese doctor spends hours and hours looking into the applications of therapeutic tape and designing it in such a way to mimic many of the features of the human skin.

The elasticity, thickness, flexibility, and breathability of the KT tape were all inspired by the characteristics of the human skin.

What about science?

Research has reported that the use of KT tape can soothe the pain for individuals suffering from osteoarthritis, reduce pain and improve joint mobility.

Additional resource – Common running injuries

How to Use KT Tape for Runners Knee

Although there are plenty of taping techniques recommended based on your specific needs, if you’re dealing with knee pain, chances are you might require a medial glide of your patella.

The method used to tape knee pain is patellar taping and was initially developed by Jerry McConnel. In theory, the method helps correct altered patellofemoral kinematics and lets patients resume daily activity—running is an exception.

The method is an easy, cheap, and effective self-management strategy.

Additional Resource – Running after knee replacement

Knee Tape for Running – The Goal

The main goal of knee taping is to improve knee stability.

In addition, it can help reduce pain and excess movement during weight-bearing.

Just make sure that taping is tight enough to support the knee but not too tight to hinder circulation. Find the sweet spot.

Warning

Although this may offer great benefits, it can also make your problem worse if applied incorrectly.

That’s why you need to follow the right method for the issue you have at hand—or else  KT tape may end up causing more harm than good, and you don’t want that.

Additional Resource – Running with Hemorrhoids

The Process Of Taping For Knee Pain

KT tape is designed to mimic the human skin’s elasticity so the “patient” can use their full range of motion.

The tape tends to be strong enough to stick on for there to four days, even while you train or take showers.

Once you apply the tape to your body, it recoils a bit, gently lifting the skin.  This gentle lifting of the skin creates some space between the skin and the tissues underneath it. This, in turn, helps improve circulation and lymphoid flow, which eventually helps to reduce swelling and soothe pressure.

Blood and other fluid pool up in an injured area, causing swelling and inflammation. KT tape slightly lifts the skin away from your muscles and fascia.

This, in turn, improves circulation and reduces swelling in the affected area.

Once your circulation is back to normal, nutrients and oxygen can reach the affected tissues to help speed up healing and recovery.

And voila!

How To Apply KT Tape for Runners Knee While Running

Before you start taping, make sure you have all the supplies at hand. These include:

• Tape
• Scissors
• Low allergy or elastic tape
• Pre-wrap
• Clean knee

All of this helps ensure the adhesive tape sticks properly.

Keep in mind that some KT tape products come precut,  so just choose the right size for your leg, and that’s all.

Once you got everything you need, follow these steps to do it right.

Patella Taping Method

Patella taping employs rigid tape to help correct the alignment of the kneecap.

Follow this Youtube tutorial to do it right:

• Start by measuring the bump under your patella—or what’s knowns as the tibial tubercle—to your quadriceps tendon.
• Cut two KT tape strips of similar length. Minimize peeling by rounding the ends.
• Place the low allergy tape over the front of the affected knee to act as an anchor and protect the skin.
• Take a piece of rigid tape, then place it towards the top of your patella.
• Add in two more pieces of tape.
• To form the teardrop shape, place two strips of KT tape on your quads, and then run them down both sides of the affected knee.

You can apply the tape before a run to help soothe your knee pain.

Or you can leave it after a run until it falls off—typically taking roughly 24 to 48 hours.

You can also remove the tape by slowly peeling it off.  Removing it too fast may irritate your skin, and you don’t want that.

Here’s the method

YouTube Tutorial

The Research On KT Tape & Knee Pain

Although there are a lot of anecdotal claims that support the effectiveness of KT tape for managing knee pain, the science on the matter is still lacking.

I’ve not found any conclusive research or medical proof to confirm the tape’s effectiveness.

A review of the current studies for KT tape to manage sports injuries was published in the Journal of Sports Medicine.

The review reported that no clinically significant results were found to support the Tape use for pain relief. The tape has also been reported to have some effects on muscle activity, but it’s uncertain whether these changes were positive or negative.

Additional resource – Knee brace for running

Consult Your Doctor

Before you start rolling the tape and sticking it to your knee, get the green light from your doctor or a trained physical therapist to make sure you’re doing it right.

Keep in mind that a runner’s knee is a serious injury—one that can put you out of the game for weeks, even months, if left ignored.

So to make sure you won’t make your condition worse, apply KT tape under the guidance of your doctor and a certified physical therapist.

What’s more?

The tape isn’t for everyone and shouldn’t be considered a long-term fix forerunner’s knee, so if using one proved ineffective—or made your condition worse—consult your doctor immediately.

Additional resource – Common cause of lower leg pain while running

KT Tape for Knee Pain While Running – The Conclusion

There you have it! If you’re looking for practical ways to tape your knee for pain then today’s article should put you on the right track. The rest is just details.

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

Thank you for dropping by.

Looking to learn more about the myrtl routine ? Then you’re in the right place.

The first step for preparing for a run or race is a proper warm-up.

However, static stretches—holding a pose for 20 seconds or longer—are not the way to prepare your muscles for what’s ahead.

Instead, perform a dynamic warm-up, which has become the norm and the go-to routine among everybody from the beginner runner to elite athletes.

This helps improve range of motion and strengthen and activate key running muscles.

What’s more?

Most dynamic exercises are convenient and can be performed at any time to make you ready for a workout.

One of the most popular routines is the Myrtle routine, a bodyweight, straightforward set of exercises that suits everyone.

In this article, I’ll share with you the full guide to the Myrtle routine, discuss its benefits, and explain the exercises you should be performing in detail.

Sounds great? Let’s get started.

What Is Myrtl Routine?

In essence, the Myrtle routine is one of the most effective routines that help build up hip muscle strength.

The routine is done in roughly ten minutes.  The routine consists of easy-to-do bodyweight exercises that focus on the hip girdle, a region often neglected by runners.

The movements may seem too simple to be effective, yet they help a lot.

First developed by Jay Johnno’s, a running coast in Colorado.

More specifically, the exercises target the stabilizing, smaller muscles around the hip girl that are key to support while running. This can be quite helpful, especially as you get tired during the last miles of a long run or race.

Performing the prescribed exercises on a regular basis can help improve flexibility and derange of motion to prevent pains and injury during training.

The Benefits of Myrtl Routine For Runners

Dynamic flexibility, core strength, and strength training are key for running.

As a runner, you should perform a flexibility routine before and after every run. This would improve your running game to a great extent. Even five minutes of stretch work can help increase your blood flow and heart rate.

How Often Should You Perform The Myrtle Routine

do the Myrtl routine three to four times per week—or at least before each of your runs—regardless of the distance.

By making it a part of your pre-run routine, you” be built the habit of doing it more often. That’s a good thing if you ask me.

The Myrtle Routine For Runners

Here are the exercises you need to perform to complete the Myrtl routine.

Lateral Leg Raises

Begin with laying on your right side, legs straight. Raise your left leg to a 45-degrees and then slowly lower it. Keep your legs straight the entire time.

Perform five reps with the neutral foot, another 5 with toe pointed up, and five reps with toes pointed to the floor.

Next, switch sides and repeat.

Clamshell

Lay on your right side while keeping your knees bent at 45-degrees.

Next, while keeping your heels together, lower your left leg, then repeat. You should form a shape of the clamshell.

Shoot for eight reps on both sides to complete one set.

Hold the pose for a moment, then slowly lower your knee back to starting position.

Additional resource – Guide to big toe pain from running

Donkey Kick

To do donkey kicks, start on all four in a table position, then bring your right knee toward your richest.

Next, kick the left leg behind with the foot flexed, and the knee bent to create a hook over your back.

Shoot for eight reps, then switch to the other side.

Fire Hydrant

Again, start in table position, then raise your right leg to the side until your knees reach your hip height.

Next, while keeping your knee bent, lower it to the starting position.

Shoot for eight reps on each side.

Donkey Whips

https://www.youtube.com/watch?v=dlda9yw5YX

Begin with your hands and legs down in a table position.

Next, raise your right leg and extend it behind you. Then, swing it to the right side and then back to the center.

Perform this movement five-time, then switch sides.

The Myrtle Girdle Exercises

The Myrtle routine also focuses on the muscles in the girdle to improve the range of motion. In most cases, your mobility and range of motion degrade the longer you run regularly.

Hurdle Trail Legs

Begin by standing straight while keeping your hands on your hips or the wall for support.

Next, stand on your left leg and imagine that you’re skimming your right leg over a hurdle at the hip joint.

Perform five reps, then switch sides.

Once the set is compelled, repeat the entire movement while circling your leg backward.

Knee Circles

Start on your fours. Then make backward circles with your right leg whelk keeping your knee bent.

Shoot for five reps and then switch sides.

Linear Leg Swing

Begin by standing, feet hip-width apart. Feel free to grab a wall or a chair for balance

while keeping your body straight; swing your right leg in the front and then in the behind. Make sure your foot is reaching roughly hip height when you swing it.

Complete ten reps, then switch sides.

Linear Leg Swing With Bent Leg

Stand tall with your feet hip-distance apart next to a wall and rest your right arm on it for balance.

Next, bend your left knee at 90-degree to hip height in front of you, then swing it to the front and behind.

Shoot for ten reps on each side.

Additional resource – How to warm up for a race

Lateral leg swings

Start straight with your feet hip-width apart while facing a wall, then place both hands on it for support.

Raise your right foot out to the right side, then swing it across your body.

Keep swinging your right foot back and forth for a total of 10 reps, then switch sides.

Lateral Leg Raises

Lay down on your right side while keeping your legs straight.

Next, leave your left leg to 45-degrees, then lower it. Repeat the movement five times with neutral foot, five times in toe position, and five times switch toe-in position.

There are multiple types of mountain bikes that you can buy these days, so it can be a bit challenging to narrow down what model is ideal in your situation. That’s why it makes a lot of sense to distinguish between the multiple types of mountain bikes available at this time. Each one of them comes with its pros and cons, so it all comes down to where and how you want to choose a mountain bike. Here are the things you need to keep in mind.

Cross-country mountain bikes

These Mountain Bike models are created for those that want great pedaling performance. They are great if you want to go uphill without a problem, and they are also very efficient and have really good endurance. Their geometry is very similar when you compare these with road bikes. These cross-country models are lightweight and very focused on efficiency. However, their downhill performance is not the best, which is okay, since they are more suitable for regular biking on offroad locations.

That being said, these models are very good for any biker that wants to pedal for miles without worrying about comfort or anything like that. Most of these cross-country models have a larger wheel size, and they are ultra-light. Hardtails are preferred in most cases, and the wheelbase, as well as chainstay, is longer here. With that in mind, you do want to have great rolling resistance and efficiency instead of control or traction.

Downhill/freeride mountain bikes

As the name suggests, these are designed for things like jumps, big drops, and speed. Most of the time, you want a durable frame, adequate suspension travel, and a low center of gravity. This gives you the confidence you want even if the terrain is very aggressive. The dual crown forks are actually very much preferred for these models, which is something you need to take into consideration here. These models also have lots of durability and traction. Two-ply casings are ideal here.

Enduro or All Mountain bikes

The all mountain bikes are designed to combine uphill and downhill bikes for a great equalizer. Most of these mountain bikes come with a 27.5” or even 29” wheel, and they have a bit less suspension travel when compared to a trail bike. However, descending is preferred in this situation, and that’s something to keep in mind.

Some of the terms to focus on here are things like a slack head angle, a low bottom bracket, and a long reach and wheelbase. These are things to keep in mind and the value you receive as a whole is among some of the best on the market. With that being said, the tires are known to favor aggressive knobs for traction and cornering.

Trail mountain bikes

These Types of Mountain Bikes are great for bringing lots of suspension and components focused mostly on gravity. They also offer a relaxed geometry when compared to other models. With that being said, these are really easy to use and they do help with both downhill and uphill situations as well. They are the ideal option if you want great durability, rolling efficiency, and traction. Also, trail mountain bikes are what people mostly refer to as mountain bikes anyway, but you can find some expensive models here as well. It’s a good idea to give these a try if you want value, quality, and a great attention to detail while riding. Some electric mountain bike models are in this category as well.

Conclusion

As you can see, there are always going to be challenges when it comes to finding the best mountain bike that suits your needs. However, Cool Mountainbikes covers the information on these mountain bike models, with which you will have no problem overcoming any kind of biking challenge. All you have to do is to give it a try for yourself, and we guarantee that you will be very happy with the benefits and experience. Rest assured that mountain bikes are always going to be exciting and a pleasure to use, just make sure that you pick the one you like the most. It will take a bit of a trial and error to find the right mountain bike style and type, but it’s worth it!

Obesity is a global epidemic and it has been on the rise for decades. The World Health Organization estimates that more than 1 in 10 adults across the globe are obese, which means over 600 million people worldwide. Obesity rates have doubled since 1980 and continue to grow at an alarming rate. In America alone, over two-thirds of American adults (approximately 150 million) are either overweight or obese, with about one-third being classified as obese.

This staggering number translates into shockingly high health care costs for both individuals and taxpayers alike; obesity-related medical expenses account for nearly ten percent of all national healthcare expenditures in the United States – roughly $190 billion annually! It’s not just America though: globally, obesity accounts for 2%to 7% of all health care costs. We need to do something about obesity rates. But what can we do?

Exercise is a key part of the solution, and interval training is one of the best types of exercise for weight loss and overall health. Let’s take a closer look at interval training and how you can get started.

What is interval training?

Interval training is a type of exercise that alternates short periods of high-intensity activity with short periods of lower-intensity activity or rest. The high-intensity intervals are typically performed at or near your maximum effort, while the lower-intensity intervals are done at a moderate intensity. This type of training is more effective than traditional steady-state cardio for improving overall health, burning fat, and building muscle. Getting the appropriate running equipment, especially shoes should be your number one priority. Many amazing choices are available online such as on Runner’s Lab where you can compare prices and models so by doing some research beforehand you can find a model that is appropriate for your needs and budget.

How to get started with interval training

If you’re interested in starting interval training, there are a few things you need to know. First, it’s important to start slowly and gradually increase the intensity of your intervals over time. This will help prevent injury and allow your body to adapt to the new demands being placed on it. Second, it’s important to have an appropriate level of fitness before starting interval training. If you’re not in good shape, start with some basic cardio exercises and work your way up.

Start slowly

If you’re new to interval training, start by doing just two or three high-intensity intervals and then rest for an equal amount of time. As you get more comfortable with the routine, gradually increase the number of intervals you do. 

Build your core

To perform interval training safely and effectively, you need a strong core. Core exercises will help you stay stable during your high-intensity intervals and prevent injuries. There are many different core exercises you can do, so find a few that you like and stick with them.

Avoid potential risks

Interval training can be risky if not done correctly. One of the risks is that you can overdo it and end up injured. These injuries can be mild, like a muscle strain, or more serious, like a stress fracture. To avoid these risks, start slowly and gradually increase the intensity and duration of your intervals. If you are new to interval training, start with three minutes of intervals at a moderate intensity and work your way up from there.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Overtraining syndrome

Another risk of interval training is that you can push yourself so hard that you end up feeling sick or fatigued. This is known as overtraining syndrome, and it can lead to several negative side effects, including decreased performance, fatigue, decreased immunity, and even mental health problems. To avoid overtraining syndrome, always listen to your body and back off when you feel like you’ve pushed yourself too hard. If you’re not feeling well or if your performance starts to suffer, take a break from interval training until you feel better. 

Additional Resource – Here’s how to run faster

Recover between workout intervals

Interval training is intense, and it’s important to get enough rest between workouts. Aim to get at least eight hours of sleep per night and allow yourself plenty of time for recovery between workouts. 

In order to get the most out of your interval training, you need to make sure that you are fully recovered between workouts. This means giving yourself enough time to rest and rebuild your muscles. Depending on how hard you worked during your intervals, you may need up to 48 hours of recovery time. If you’re doing back-to-back interval workouts, make sure you allow for at least one day of rest in between.

Preparation exercises

It’s important to do some preparatory exercises before starting interval training. These exercises will help you get ready for the intense workout and prevent injuries. Some good preparatory exercises include squats, lunges, and hip bridges. Do a few sets of each exercise and rest for about 60 seconds between sets.

If you’re doing intervals on a track, do a light jog for about five minutes before starting your intervals. This will help get your body warm and ready for the intense workout.

End with a cooldown

Finish your interval workout with a few minutes of low-intensity cardio. This will help cool down your body and prevent injuries. Low-intensity cardio exercises include walking and light jogging.

Interval training can be a great way to improve your fitness level and get in better shape. However, it’s important to do it safely and intelligently. Start slowly, build up your core strength, and avoid overtraining syndrome. And be sure to end your workout with a cooldown period. Listen to your body, and take a break if you need it. And don’t forget to cool down after your workout.

As you can see, there are many things to consider before starting interval training. But if you take the time to prepare properly, you can enjoy the many benefits of this intense workout routine.

Remember to take precautions to avoid potential risks, such as overtraining syndrome and injuries. By starting slowly and gradually increasing the intensity and duration of your intervals, you can safely enjoy the benefits of interval training without any negative side effects. By following these tips, you can enjoy all the benefits of interval training while minimizing the risks.