Cross Training For Runners

I hate to state the obvious but running is a fantastic way to reduce stress, boost your memory, improve cardiovascular health, and help you live a longer, healthier life.

But did you know that running can also give your sex life a serious boost?

Yes, that’s right—running can improve your sexual performance and satisfaction in ways you may not have expected!

So, how exactly does pounding the pavement spice up your intimate life? Let’s unpack this

Feel-Good Chemicals That Boost Your Libido

Let’s be real—how you feel about your body can have a huge impact on your sex life. Running helps you get fit, and as you improve your body, you naturally start feeling more confident about your appearance. Whether feeling proud of your progress or appreciating what your body can achieve, running builds confidence, making you more comfortable and expressive in bed.

Research from the University of Arkansas found that physically fit individuals rated their sexual desirability higher than those who were less active. It’s simple—when you feel good about your body, you’re more likely to feel confident about being intimate. In a Runner’s World survey, 90% of respondents said running gave them more body confidence in the bedroom. So, if you’re looking for a self-esteem boost, lace up your shoes and hit the pavement!

Improved Confidence

Here’s a fun fact: running can actually improve your stamina in bed!

A study published in the American Journal of Cardiology found that increased running endurance correlated with increased sexual endurance. Every extra minute you can run on a treadmill might translate into an additional two to three minutes of sexual activity. So, the fitter you are, the longer you might last in bed.

Trust me, improving your running stamina can boost your endurance everywhere—even in bed. And trust me, your partner will notice this, too.

Your Orgasms Get More Intense

Looking for more intense climaxes? Running could be your answer.

Research from Finland that examined over 5,500 women in their 40s and 50s found a positive link between regular aerobic exercise and improved sexual satisfaction, including more intense orgasms.

Another study conducted at the Center for Marital and Sexual Studies found that individuals who exercise regularly are not only more likely to orgasm but also experience orgasms more easily and frequently.

So, hitting the trails can do more than just improve your fitness—it can enhance your sexual experience, too.

Your Orgasms Get More Numbered

It’s not just about quality—running can also improve the quantity of your orgasms. A study from the University of California found that participants who engaged in moderate exercise four times a week had 30% more sex and experienced 25% more orgasms after following their fitness routine for nine months.

For men, running can lead to higher testosterone levels, which not only boosts sex drive but also combats hypogonadism, a condition that reduces the production of sex hormones. This condition often leads to sexual disorders like erectile dysfunction. In short, running can help you feel more energized, active, and ready for intimacy.

Running Makes You More Fertile

Running doesn’t just improve your sex life—it can also enhance your fertility. Being overweight or inactive can negatively impact fertility, but regular running can help you maintain a healthy weight and boost fertility in both men and women.

I’m not at the stage of life where I’m thinking about kids yet, but I’ve read about how running can impact fertility. There’s plenty of research showing that staying active can improve sperm quality and boost fertility in both men and women.

For men, studies have shown that running at least three hours a week lowers the risk of impotence by 30%. For women, regular exercise reduces the risk of infertility due to ovulation disorders, according to research published in Obstetrics & Gynecology.

So, if you’re planning to start a family, running can help boost your chances of conception.

Doing It Too Much

As great as running is for your sex life, there is such a thing as too much of a good thing.

In fact, too many miles each week—logging 60+ miles a week—you might reduce your sex drive.

Again, don’t take my word for it.

A study from the University of Connecticut found that male runners who clocked serious miles saw a 30% drop in testosterone levels and a decline in semen quality.

Why? Running too much can lead to a significant reduction in body fat, which affects hormone levels.

Tight clothing (like compression shorts) can also harm sperm quality by creating too much heat in the reproductive area. Balance is key—running in moderation will help boost your sex life, but overdoing it could have the opposite effect.

Actionable Tips for Balancing Running and Sexual Health

To get the most out of your running routine—both for performance and personal life—consider these simple tips:

1. Aim for a Balanced Weekly Mileage. For most runners, keeping your weekly mileage between 15-25 miles is a sweet spot. This range supports cardiovascular and hormonal health without the fatigue that can come with higher mileage. If you’re training for a race and need to up your distance, remember to increase mileage gradually and allow for recovery.

2. Incorporate Rest Days. Rest is as important as your training days. Including at least one or two rest days each week can help prevent overtraining and give your body a chance to recover, which is essential for maintaining healthy hormone levels. Rest days don’t mean inactivity—try light stretching or yoga to stay loose and relaxed.

3. Listen to Your Body. Fatigue and soreness can be signs that your body needs a break. If you’re feeling extra tired, or your libido is lower than usual, consider adjusting your workouts. Balancing intensity and rest is key to keeping both your physical and personal life thriving.

4. Add Strength Training. Adding strength sessions 1-2 times a week can enhance your running performance and support your overall health. Stronger muscles aid in better endurance, reducing fatigue and leaving you with more energy outside of running.

5. Stay Hydrated and Eat Well. Proper hydration and balanced nutrition go a long way toward overall wellness and energy. Drinking enough water and fueling with nutrient-rich foods ensures your body has what it needs to support both your running goals and a healthy libido.

The Conclusion

If there’s one thing I’ve learned from years of running, the benefits extend beyond the physical.

Sure, it makes you fitter, but the boost it gives to your mental and emotional well-being is just as important. And yes, that includes your sex life.

So if you’re wondering whether running can help you last longer in bed, take it from me—it absolutely can.

Feel free to leave any comments or questions below. In the meantime, keep running strong!

Ready to lace up those sneakers and hit the pavement? Well, hold on tight because today, we’re diving headfirst into the world of plantar fasciitis – that pesky, heel-aching injury that can strike fear into the hearts of runners everywhere.

In fact, it’s so notorious in the running community that it’s earned itself a nickname: ‘Runners Heel.’ Yes, that’s right! Plantar fasciitis is the heel’s arch-nemesis, and it’s responsible for a whopping 80% of all those dreaded cases of heel pain.

But here’s the kicker – it’s not just a pain in the heel; it’s also one of the top culprits behind about 1 in every ten running injuries out there.

Fret no more.

In today’s post, we’re diving deep into this condition. More specifically, I’ll be explaining:

• What is plantar fascia
• The causes of the injury
• Why it’s common among runners
• The fastest way to treat it
• How stretching helps
• The link between running surfaces and heel pain
• Exercises you can do to prevent heel pain
• And so much more

Sounds exciting? Let’s get started.

What’s the Plantar Fascia?

Plantar fasciitis is a common cause of heel pain that affects both runners and non-runners. The human body is equipped with this fibrous band of tissue called the plantar fascia. It’s like the support beam of your foot, stretching from your heel (the calcaneum) to the middle of your foot bones, bridging the gap between your heel bone and your toes.

Now, when that support beam gets all irritated and inflamed, that’s plantar fasciitis for you. It’s like your foot’s way of saying, “Hey, I hurt!”

It’s especially common in runners

Plantar Fasciitis is no stranger to runners.

In fact, it’s one of the most frequently reported causes of chronic heel pain. A study published in the Journal of Foot and Ankle Research vouches for this.

And in the realm of running, Plantar Fasciitis is quite the troublemaker. It’s responsible for approximately 8 percent of all running injuries, as revealed by a retrospective study analyzing 2000 running-related injuries.

The Process of The Injury

Plantar Fasciitis kicks off when the delicate fibers of the fascia, that fibrous band of tissue running from your heel to your toes, start to accumulate tiny tears.

It’s like your foot’s way of saying, “Hey, we’ve had enough tension here!”

Initially, it might seem like a minor annoyance, but as you keep pounding the pavement, those small irritations can snowball into a full-blown injury.

The key here is early detection and prompt treatment. Ignoring it could lead to some unpleasant consequences down the road.

Causes of Plantar Fasciitis

Overuse is the main culprit. However, several factors can increase your chances of developing this painful condition.

Here’s the lowdown on some of them:

• Overdoing It Too Quickly: Pushing your limits too fast is a classic mistake. Rapidly increasing your running distance can put undue stress on your plantar fascia, paving the way for injury.
• Carrying Extra Weight: If you’re on the heavier side, your plantar fascia might bear the brunt of the load. Those extra pounds can lead to irritation, pain, and, eventually, Plantar Fasciitis.
• Gender: Surprisingly, women are about twice as likely to develop Plantar Fasciitis compared to men, as indicated by research.
• Inadequate Footwear: Wearing the wrong running shoes can spell trouble. Shoes with insufficient arch support, heel cushioning, or sole flexibility can exacerbate the problem.
• Poor Running Form: If you’re not running with the proper technique, you’re increasing the strain on your plantar fascia. Make sure to follow guidelines on proper running form to minimize the risk.
• Mobility Issues: Research suggests that a tight Achilles tendon, that large tendon above your heel, can contribute to the development of Plantar Fasciitis. Stretching exercises can help alleviate this problem.

The Main Symptoms

Plantar Fasciitis typically presents with distinct symptoms that can help you identify the condition:

• Gradual Heel Pain: The hallmark of Plantar Fasciitis is the gradual onset of sharp pain on the bottom of your heel, especially near the inside of the foot.
• Morning Discomfort: You might notice intense heel pain during your first few steps in the morning. This phenomenon is often referred to as “first-step pain.”
• Pain After Rest: After periods of rest, such as sitting for a while or getting up from a chair, you may experience heel pain.
• Aggravation with Activity: Activities that put pressure on your feet, like climbing stairs or standing for extended periods, can trigger or exacerbate the pain.
• Evening Recurrence: The heel pain may temporarily subside during the day, but make a return in the evening.

Treatment of Plantar Fasciitis

As I have already clearly stated, the condition can be a real nagging injury that only gets worse the longer it’s present.

Hence, the sooner you put in place an aggressive treatment plan, the better off you’ll be, both for the short and long term.

For that, here is the step-by-step treatment plan you need to follow:

Rest

Taking a break from activities that aggravate your condition, such as running and high-impact exercises, is essential. The duration of your rest period can vary depending on the severity of your condition. It might last a few days, several weeks, or even a few months. Pay attention to the intensity and frequency of your pain as a guideline for when to resume activity.

Keep in mind that Plantar Fasciitis typically develops over time due to accumulated injuries, so it’s important to give your foot the time it needs to heal properly. Resting is a crucial step in the recovery process.

Additional resource – How to Prevent ITBS in Runners

Massage for Reducing Pain

Self-massage and soft-tissue manipulation can provide relief from Plantar Fasciitis pain.

Here’s how you can do it:

• Get a golf ball or a similar round, hard object.
• Gently roll the affected foot back and forth over the ball.
• Start with a few minutes a day and gradually increase to 5 minutes daily.

You can also use a frozen water bottle by rolling it under your injured foot.

Active Release Technique is a more advanced soft-tissue manipulation technique that may help alleviate Plantar Fasciitis pain. While scientific evidence supporting its effectiveness is limited, some individuals find it beneficial.

Try Orthotics

Consider using Over-The-Counter (OTC) orthotics to provide additional arch support, especially if you have a history of Plantar Fasciitis, faulty foot mechanics, or high arches. Research indicates that orthotics can help reduce pain and address faulty foot mechanics, a common cause of this condition.

OTC orthotics are readily available and cost-effective compared to custom orthotics, which can take weeks to receive. Ensure you use them in both shoes, even if only one foot is affected. If OTC orthotics don’t provide relief, consult a podiatrist for custom orthotics tailored to your needs.

Additional Resource – Overpronation vs. Underpronation

Kill the Pain

If you’re experiencing severe pain, consider using cold therapy on the affected area. Apply an ice pack (you can use a store-bought ice pack or a bag of frozen peas or corn wrapped in a towel) for 10 to 15 minutes daily.

Additionally, you can take over-the-counter pain relievers like ibuprofen, naproxen, or paracetamol to alleviate pain and inflammation.

Stretch it

Stretching is another effective strategy to expedite your recovery and reduce the risk of re-injury. Incorporate these stretches several times a day, making sure to stretch both feet.

Perform a few (check below) stretches pre-run, in the morning, and whenever you experience soreness or pain after running. A recommended stretching routine involves three to five sets of 30 seconds per stretch.

See a Doctor

If your pain persists despite trying the aforementioned measures, it’s crucial to consult a sports podiatrist.

In some cases, your doctor may recommend treatment options like cortisone injections, foot taping, night splints, or other tools to alleviate symptoms and expedite recovery. In severe cases, physical therapy may be necessary to fully restore plantar fasciitis function.

How to Treat Plantar Fasciitis When Running – The Conclusion

There you have it.

The above measures are some of the best you can implement right now as a part of your running routine to help reduce the risks of developing plantar fasciitis.

If you suspect you have plantar fasciitis—or any other overuse injury—visit your doctor or physical therapist for an evaluation.

The best way to determine the culprit behind your pain and provide a quick path toward full recovery is by doing a full examination of the biodynamics of your ankle, foot, and gait.

As a runner, your feet are your best ally.

They take you wherever you want to go.

But you have to take good care of them to lead a healthy, active life.

The rest is up to you.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Running, ah, it’s the sweet symphony of pounding the pavement, feeling the wind in your hair, and conquering mile after mile. But hold on a second. It’s not all rainbows and butterflies, right?

Sometimes, it’s more like a symphony of aching ankles and a chorus of “ouch” with every step. So, what’s the deal with our ankle buddies in this running journey?

You see, our ankles are truly unsung heroes.

They’re the MVPs of your lower extremities, bearing the brunt of your entire body weight during your daily strolls, exhilarating runs, epic jumps, and even those moments when you’re just standing there pondering life’s mysteries.

In fact, they work harder than your knees and hips, those other weight-bearing joints we tend to fret about.

Now, why are we delving into this ankle talk? Well, it’s simple. If you’re a runner or thinking about lacing up those running shoes, ankle soreness or pain might be a familiar companion. But fear not.

In this guide, we’ll dive into the world of ankle health for runners. We’ll unravel the mysteries behind those aches and pains, exploring the common culprits and their not-so-secret identities.

Together, we’ll learn how to decode your ankles’ messages and keep them happy so you can hit the running trails with confidence.

So, lace up your running shoes, and let’s embark on this journey to discover the secrets of happy ankles while running

Ankle Pain Running Explained

Alright, folks, it’s time to get down to the nitty-gritty of ankle pain while running. You see, our ankles are like a fascinating puzzle made up of bones, ligaments, and tendons.

They’re like the bridge connecting your body to the ground beneath you. But guess what? Just like any puzzle, sometimes they can get a little tricky.

So, what’s the deal?

Well, when something goes haywire with these ankle structures, it can lead to that pesky pain we’re talking about. Now, hold onto your running shoes because there are mainly two culprits here.

First up, we have those sudden, “ouch, I twisted my ankle” moments – yup, you guessed it, it’s the infamous ankle sprain. It’s like the ankle’s way of saying, “Whoa, slow down there, buddy!”

This usually happens when you’re zigzagging through an uneven trail, landing awkwardly, or having a little misstep.

Then, we have the more persistent troublemaker – Achilles tendinitis. It’s like that nagging pain that just won’t go away.

This one’s usually brought on by the wear and tear of running, overuse, or maybe some not-so-comfy running shoes.

Your Ankle Pain Running Guide

Let’s delve a bit deeper into the main causes of ankle pain during and/or after running.

Ankle Pain Running – 1. Ankle Sprain

Picture this: You’re out for your morning run, feeling fantastic, when suddenly, “Ouch!” You experience a sharp pain above your ankle bone. What’s going on? Well, you might just be dealing with the notorious ankle sprain.

An ankle sprain is essentially an injury to one or more of the ligaments that form your trusty ankle joint. Ligaments are like the body’s natural seatbelts, keeping your joints stable and secure. But sometimes, they need a little TLC, too.

Now, how does this drama unfold? Well, typically, it happens when you’re running on uneven terrain, make an unexpected step off a curb, or land in a rather awkward way. In some dramatic cases, you might even hear a little “pop” followed by a sharp, “Hey, that hurts!”

Yep, your ligaments are letting you know they’re not thrilled with your recent moves.

And here’s the kicker – ankle sprains are often accompanied by swelling. So, not only will you feel the pain, but your ankle joint might also decide to puff up like a balloon. Not exactly the fashion statement you were going for during your run, right?

Treatment Of Ankle Sprains

So, you’ve found yourself in the ankle sprain club—welcome, or maybe not-so-welcome, to the party!

But fret not, my running friend, because ankle sprains, while a bit of a nuisance, are actually one of the easier conditions to bounce back from.

Here’s the lowdown on how to kick that sprain to the curb and get back on your running game in no time:

Rest:

Yes, you heard it right, my fellow go-getter. Rest is your new best friend. Give that ankle some well-deserved downtime. Don’t rush things; healing takes time. But don’t worry; you’ll be up and running again in just a few weeks and sometimes even days!

Ice:

Grab that ice pack (or a bag of frozen peas if you’re feeling fancy) and apply it to your sprained ankle. Icy goodness will help reduce swelling and ease the discomfort. Ice for about 15-20 minutes every couple of hours—your ankle will thank you for it.

Compression:

Get yourself a comfy compression bandage. Wrap it gently but firmly around your ankle to help control swelling and provide support to those hard-working ligaments.

Elevate:

Elevate that sprained ankle whenever possible. Prop it up on a pillow or cushion when you’re sitting or lying down. It’s all about reducing the swelling and letting your ankle heal like a champ.

Anti-Inflammatories:

When the pain is really playing hard to get, over-the-counter anti-inflammatory meds can be your allies. Take them for 24 to 48 hours after the injury, but always follow the recommended dosage. They’re like your sidekicks in this recovery mission.

Baby Steps:

Now, here’s the exciting part. Once you can put your full body weight on that injured limb and perform ankle movements without wincing in pain, it’s time to ease back into running. But start slow and gradual, like a gentle jog, before sprinting towards your personal records.

Seek Help if Needed:

If the pain and swelling persist beyond a week, or if things just don’t seem to be getting better, don’t hesitate to reach out to a medical pro. They’ll give you the expert guidance you need to ensure a speedy recovery.

Ankle Pain Running -2. Achilles Tendonitis

So, you’ve got a pain in the back… of your ankle? Well, that could be your Achilles tendon trying to tell you something. If you experience pain that starts during the first few minutes of your run, eases up a bit, and then comes back to haunt you post-run, it might just be Achilles tendinitis paying you a visit.

Your Achilles tendon, or that strong, fibrous band located at the back of your ankle, plays a critical role in your running escapades. It’s the connection between two powerhouse muscles, the gastrocnemius and the soleus, and your heel.

So, how do you know if you’ve got Achilles tendinitis knocking on your ankle’s door? Look out for tenderness, stiffness, and a range of pain, from mild to “I can’t even right now” severe. It’s like a nagging reminder that something’s not quite right in the back of your leg.

Achilles tendinitis usually shows up when you’ve been putting in the miles a little too enthusiastically or maybe wearing shoes that just aren’t the perfect fit. Sometimes, even running in one direction on the track (seriously, who knew?) can stir the pot and lead to this irksome condition.

Treatment Of Achilles Tendonitis

So, you’ve been dealing with that nagging pain in the back of your ankle, and it turns out it’s Achilles tendonitis. Don’t worry, I’ve got your back, or should I say, your Achilles tendon!

Let’s talk treatment:

First Things First: Rest and Recovery

One of the best ways to show your Achilles tendon some love is by dialing down the intensity of your training or, in some cases, taking a temporary hiatus from your running routine. Think of it as a well-deserved rest for your tendon.

Chill Out with Cold Therapy

Cold therapy can be your new best friend. Applying ice to the affected area can help reduce inflammation and ease the pain. Just remember not to go overboard – a sensible approach to icing is usually around 15-20 minutes every couple of hours.

Self-Care for the Win

Elevating your leg and using compression can be surprisingly effective. Elevating helps with blood flow, while compression reduces swelling.

Anti-Inflammatories to the Rescue

Over-the-counter anti-inflammatory medications (with your doc’s approval, of course) can provide relief from pain and inflammation. They won’t fix the issue, but they’ll make you feel more comfortable during your recovery.

Stepping Up the Game: Invasive Treatments

In some cases, when Achilles tendonitis isn’t responding to the gentler treatments, more aggressive approaches might be needed. These include:

Steroid Injections: Sometimes, a shot of corticosteroid can help reduce inflammation. It’s like a superhero swooping in to save the day.

Platelet-Rich Plasma (PRP) Injections: This cutting-edge treatment involves using a concentrated form of your own blood to promote healing. It’s like giving your body a turbo boost to repair itself.

Surgery: While it’s typically a last resort, surgery may be necessary in severe cases where there’s significant tendon damage. Think of it as a surgical tune-up for your Achilles tendon.

Ankle Pain Running – 3. Stress Fractures

Stress fractures are like tiny battle scars on your anklebones. When you subject your bones to excessive force, like the pounding from running, your muscles can’t absorb all that shock. So, they pass the message along to your bones, and voilà – a tiny crack forms. Ouch!

Red Flags

Stress fractures come with their own set of warning signs.

If you notice your ankle is tender and bruised, and you can’t even think about running on it without wincing, it’s time to suspect a stress fracture. Sometimes, there might be redness, swelling, or even a weird sensation of numbness in your toes.

Treatment of Stress Fractures

If you suspect a stress fracture, it’s time to call in the professionals. Don’t worry; you’re not alone on this journey. Seeking medical treatment is crucial. Your doctor can confirm the diagnosis and provide guidance on the best course of action.

Here’s a little motivation to take stress fractures seriously: if you’ve had one, you might be at a higher risk of developing arthritis later in life. So, treating it properly isn’t just about getting back to running; it’s about preserving your long-term joint health.

Ankle Pain Running – 4. Tarsal Tunnel Syndrome

Let’s dive into another ankle woe, folks – Tarsal Tunnel Syndrome. Ever heard of it? It’s like the carpal tunnel syndrome of the ankle, and it’s a real pain, quite literally. Here’s the lowdown:

Tarsal Tunnel Syndrome is a sneaky condition where the tissues and ligaments in your foot decide to gang up and put pressure on the posterior tibial nerve, which hangs out near your ankle. This nerve is a branch of the sciatic nerve, making it a pretty big deal.

When Tarsal Tunnel Syndrome strikes, it likes to make a grand entrance. Expect sensations like burning, aching, numbness, and tingling in your ankle, heel, sole, and toes. It’s like a wild party, but not the fun kind.

So, who’s behind this chaos? Well, blame it on tendon swelling, foot pronation (when your foot rolls too far inward), and even arthritis. These troublemakers team up to create the perfect storm for Tarsal Tunnel Syndrome.

Additional Resource – Your guide to runners itch

Treatment of Tarsal Tunnel Syndrome

Alright, folks, we’ve covered what Tarsal Tunnel Syndrome is and why it’s a real party pooper for your ankles. Now, let’s talk about how to kick it to the curb and get back on your feet—literally!

First things first, the severity of Tarsal Tunnel Syndrome plays a starring role in determining your treatment.

Non-Surgical Arsenal: Rest, Ice, & NSAIDs

If you catch Tarsal Tunnel Syndrome early or it’s not too intense, you’re in luck. Non-surgical options can do the trick. Think of these as your trusty sidekicks:

• Rest: Give those ankles a break. Let them chill.
• Ice Therapy: The cool kid on the block. Apply ice to reduce inflammation.
• NSAIDs: Nonsteroidal anti-inflammatory drugs, like ibuprofen, can be your allies. They help with pain and swelling.

When Pain Persists: Seek Help

If your ankle is still staging a revolt despite your best efforts, it’s time to call in the pros. Seeking medical assistance is a smart move. They’ve got more tricks up their sleeves.

The Surgical Saga: The Last Resort

In some cases, when Tarsal Tunnel Syndrome just won’t take the hint, surgery might be on the table. It’s the last resort, like calling in the superheroes when all else fails.

Conclusion

The best way to treat ankle pain—or any other sort of pain for that matter—is to avoid it in the first place.

Though it often comes with the territory in a high-impact sport like running, there’s a lot you can do in the way of prevention.

The above ankle pain guidelines should get you started on the right foot—no pun intended.

But if you want more advice and guidelines, check some of my following posts :

• How to treat Common Running injuries
• How often should you replace your running shoes?
• How to prevent knee pain.
• Is running bad for your knees and joints?
• How to prevent Foot pain in runners
• Heel pain from running guide

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post

Keep running strong

David D.

Would like you like to learn how to stop feeling nauseous after running? Then you’ve come to the right place.

But first things first, let me tell you a little story.

Yesterday I had one of my best long runs in a long time.

I felt strong and in my element.

Everything was spot on.

Unfortunately, as soon as I got home, I felt super nauseous.

Instead of enjoying my post-run ritual, I spent it doubled over the toilet, spilling my guts.

Right on the spot, I knew something was amiss.

I did a quick Google search, and it turned out that a mix of sushi (a bad pre-run meal for me), humidity, and harder-than-usual long run were likely what made my stomach act out.

To save you from similar future trouble, I decided to write a full post on it.

Here are the guidelines you need to prevent throwing up during and after a run.

Nausea When Running Explained

Before I get into how to stop feeling nauseous after running, let’s first admit something.

Here’s the truth. Running-induced nausea is a real thing.

It can happen to anyone—and can get in the way of the post-run bliss you should be enjoying—just as happened to me.

Running-induced nausea is a feeling of sickness or vomiting that strikes during a run or shortly after a run.

The condition can be a symptom of fatigue, eating the wrong foods, underlying illness, and more.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Why Do I Feel Like Throwing up After Running

There are a multitude of things that can cause nausea (exercise-induced or not), but they all fall under one of two general categories: physiological or mechanical.

The physiological causes primarily involve blood flow.

When running, up to 80 percent of blood flow gets diverted from the GI tract to the working skeletal muscles and skin.

When this happens, digestion drastically slows down, and that, in turn, may induce discomfort, even triggering a vomiting or nausea response.

This is especially true if you had a meal or snack too close to exercise time.

The other major culprit is a mechanical response.

The simple up and down jostling of the body while running stirs the bowels and manhandles the intestines (and whatever’s in them), which, in turn, can provoke nausea.

Again, this is made worse by having a full meal close to workout time.

There are other things that can bring on nausea while exercising.

These include:

• Low blood sugar
• Running too intensely
• Irritable bowel syndrome
• Dehydration
• Skipping the cool-down.
• Having a history of GERD disease
• Climate conditions

How to Stop Feeling Nauseous After Running

The blustery feeling in your stomach is preventable if you take the right precautions.

Take the following measures to help prevent throwing up after running.

Nausea When Running Fix – 1. Mind Your Pre-Run Meal

To avoid a sluggish, nauseating feeling during a run, I strongly recommend planning your session for two to three hours after a regular meal, or longer if you’re prone to the condition.

That’s your first step.

If you run in the morning, have a small pre-run snack, but if you’re nausea prone make it a rule not to eat within an hour of starting your session.  Check these healthy snacks here.

Opt for good sources of complex carbs and healthy proteins that are quick to digest.

Banana, oranges, eggs, and fish are all good choices.

Also, make sure to experiment with different types of food and the timing of your meals before running to find what works the best for you.

Additional resource – Probiotics For Runners 

Nausea When Running Fix – 2. Stay Within Your Fitness Level

When you’re overextending past your fitness level, your body reacts by boosting blood flow to your vital organs and skeletal muscles.

That’s how you’re able to keep working out for an extended period of time.

Unfortunately, when that happens blood is rushed away from your stomach and sent to your extremities.

This, in turn, makes you feel nauseated and sick.

The takeaway is that to ward off running-induced nausea, you need to exercise within your fitness level.

If your body is not used to a certain training intensity (like running eight miles at a 6:30-minute pace), don’t go at it full throttle.

You’re only going to run your body into the ground.

Instead, keep intensity within your tolerated range.

To err on the side of caution, increase your running distance and intensity incrementally.

Don’t know how?

Simply opt for the 10 percent rule.

Once you’re running for an hour at a conversational pace, add a speedwork session to your weekly routine.

Nausea When Running Fix – 3. Hydrate

As you run, you lose water through sweat.

The fluid that’s lost must be swiftly replaced.

Otherwise, you’re setting the stage for dehydration.

When you’re dehydrated your body lacks the key fluids, it needs to optimally perform its normal functions, and this results in a slew of problems, including manifesting as nausea.

Make sure to steadily drink plenty of water before, during and after a run.

Nausea When Running Fix – 4. Cool Down

When you stop running abruptly, your heart continues to pump blood to your extremities.

This leaves less blood for your brain, which in turn can trigger nausea in some individuals.

I strongly recommend that you invest time into a decent cooldown, even if you’re not prone to post-run nausea.

A solid sequence helps redirect blood flow more evenly throughout your body and bring things back to a normal level of function.

Here’s my favorite cool-down sequence.

Nausea When Running Fix – 5. Seek Medical help

If everything fails and your nausea symptoms are only getting worse, you MUST seek medical attention immediately.

Your doctor’s visit can help you rule out any underlying issues.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

How to stop feeling nauseous after running – The Conclusion

Here you have it. The above guidelines are exactly what you need to prevent throwing up while running and exercising. Just make sure to take action on what you’ve just learned. The rest is just detail.

I’d love to hear from you in the comments section if you still have any questions or concerns.

In the meantime thank you for dropping by.

Keep Running Strong

David D.

“Why do I sweat so much when I run?”

If you’re looking for an answer, you have to the right place.

When I first took up running a few years ago, I relied on sweat as my main indicator of how hard I was pushing myself.

The more I sweat, the better and more accomplished I felt.

As I got fitter, however, I noticed that I’d started to sweat a lot more than before.

In fact, most of the time I ended up a sweaty mess by the end of my runs.

The profuse sweating scared me, as I thought there was something wrong.

Concerned,  I did what most people would do:

I Googled it.

To my relief, I found that I’d been worried over nothing.

In this post, you’ll learn the basics of what sweating is, why it happens, and how to deal with it if you’re concerned about it.

You’ll soon understand that when you’re a runner, sweating is your best ally and friend.

Sweating While Running Explained

Let’s break down the science of sweat.

Sweating is the natural process that regulates your core body temperature by keeping it as close to 98.6 degrees as possible.

When your body starts to overheat (for instance, while running), the nervous system activates the sweat glands to release perspiration, which is a water-and-electrolyte solution.

That in turn cools off the skin, resulting in a chain reaction of temperature reduction that eventually brings your core temperature down.

There are other forms of sweat that have nothing to do with heat regulation.

People sweat profusely when they’re nervous, or even as a response to spicy foods or hormonal changes.

Why Do I Sweat so Much When I Run – The Factors

Since every runner’s body is different, sweat rates vary from one person to the next.

The exact amount that you sweat is determined by a slew of factors including the number of sweat glands you have (between 3 and 5 million), outdoor temperature, resting body temperature, clothes worn, training intensity, fitness level, etc.

Generally speaking, the fitter you are, the more you’ll sweat.

The reason boils down to engine efficiency.

Fitter athletes tend to sweat more, and they start sweating a lot earlier in their workouts because their body’s thermoregulation system kicks into action faster.

That in turn helps them keep their core temperature down from the start of their session to the end.

Speaking for myself, I started noticing my increased sweat rate once I got serious about my running, doing lots of long runs and more intense interval workouts.

Nowadays I simply think of it as the price I pay for being fit.

What’s Normal Sweating?

Any amount of sweat is considered normal.

Everyone sweats a baseline amount at all times, even if you’re sweating more profusely than your training buddy.

The average person sweats between 0.8 to 1.4 liters, or 27.4 to 47.3 ounces per hour of exercise.

That’s equal to roughly one to three pounds of body weight.

Excessive Sweating While Running

If you still think you sweat too much, you probably do, especially if you sweat from a specific area of the body without engaging in any physical activity.

It may indicate hyperhidrosis, a common affliction marked by excessive sweating that affects roughly three percent of the U.S. population.

Hyperhidrosis is typically described as any sweating that obstructs normal daily activities.

People who have it may sweat up to four to five times the amount that other people do.

They also report sweating in cool environments for no obvious reason.

If this is your particular case, consult a doctor to discuss the treatment options available and to rule out any other underlying conditions.

Keep in mind that only a certified physician can officially diagnose such a condition.

Additional resource – What’s the best temperature for running

Why Do I Sweat So Much When I run – The Solutions You Need

Tired of dealing with sweat during your runs?

Try these simple solutions:

Measure Your Sweat Rate

Still don’t know whether you sweat more than normal?

Try measuring your sweat rate.

Doing so will help put your concerns to rest.

You do it by monitoring your pre and post-training bodyweight.

To begin, record your nude body weight before a run, then once you’re done, dry yourself immediately, strip down, and step on the same scale again.

The difference between your weight before and after your workout shows exactly how much fluid you lost.

For this to work, you need a digital scale, as it will show more detailed numbers (think 177.9 vs. 177).

Also, make sure your bladder and bowels are empty before stepping on the scale.

Record what and how much fluid you consumed during the run itself, as well as the weather conditions.

Your next step is to convert your sweat loss to ounces.

This tells you your fluid needs following a workout.

For each pound, you lost 16 ounces of fluid.

(or one liter of fluid for each kilogram).

For example, if you lose 2 pounds, your sweat rate for that particular session is 32 ounces.

This tells you that you need to drink that same amount to replace any fluid losses and stay well hydrated.

Additional resource – Running in the sun

Hydrate

Now that you know how much you’re sweating when running, the next step is to replace the fluid losses.

To keep your body well hydrated, make sure to drink plenty of water before, during and after your runs.

For longer sessions, hydrate on the run.

Drink eight to ten ounces of water for every 15 to 20 minutes of exercise, and make sure to drink an extra eight to ten ounces of fluid within 30 minutes of finishing your run.

During your runs, you’re also likely losing lots of vital electrolytes through your sweat.

If you sweat profusely or run for extended periods of time in hot weather, make sure to take in some salt to make up for your electrolyte losses.

Additional resource – Sodium for for runners

Turn On a Fan

When running on a treadmill, turn on a fan, open a window, or lower the air conditioning to reduce humidity in the air.

Consider Medicating

Use an over-the-counter antiperspirant containing about 10 to 15 percent aluminum chloride, and don’t restrict your use to your armpits.

Antiperspirants can also help curb sweating when applied to the palms and soles of the feet.

Just keep in mind that some antiperspirants are prescription only, so consult your doctor for the best option for you.

Cool Off

Immediately following a run, take a cold shower (if possible).

Anything that lowers your core body temperature will help you stop sweating faster.

Keep It Tidy

Shaving your armpits removes hair that keeps deodorant and antiperspirants from getting to your skin.

It also helps decrease odor because your hair holds more bacteria than your skin does.

Dress Properly

Invest in summer-friendly running apparel.

That means going for lightweight, synthetic fabrics with ample ventilation that will pull sweat away from your skin to the outer surface where it evaporates.

This type of clothing allows heat to move away from the body.

Merino and bamboo are excellent options.

Here’s the full guide to cold weather running gear.

Watch Your Diet

Your diet can influence your athletic performance, your health, and your sweat rate.

Consuming certain foods, including caffeine, garlic, onions, and curry, can stimulate your sweat glands, making you sweat more than normal.

Making these simple tweaks to your diet might solve your sweat problems.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it! I hope today’s post offers a clear answer on the “Why do I sweat so much when I run” question.

If you have any concerns or questions, feel free to leave them in the comments section below.

In the meantime, thank you for reading my post.

David D.

Looking for the best HIIT running workouts for weight loss?

Then you have come to the right place.

Why HIIT is famous? Simple. Because HIIT running workouts works like a charm for dropping pounds and achieving a healthy weight.

But to get the most out of high intensity training for weight loss, you need to set up your training the right way.

That’s where today’s post comes in handy.

In this article, I’m sharing with you the basics of high-intensity interval training so you can become your own coach and design your own plan.

Here’s a summary of what you’re going to learn by the end of this beginners guide to high-intensity interval training:

• What is an HIIT running workout
• Why HIIT is effective for Weight Loss
• How long do HIIT workouts Should be?
• How to add HIIT running Workouts For Weight Loss into your Exercise plan
• When To Avoid High-intensity Interval Training For Weight Loss
• The Treadmill Shed HIIT Workout

• The Body Weight Incinerator HIIT Workout
• The Plyometric Feast HIIT Workout
• The Full Body HIIT Workout
• The Hill Sprints HIIT Workout
• The Weighted HIIT Sprints Workout
• The Tabata HIIT Workout
• The Stadium HIIT Workout
• The Jump Rope HIIT Workout
• The Staircase HIIT Workout
• The Medicine Ball HIIT Workout
• The HITT Sandbag Workout
• The 30-Minute HIIT Hotel Workout Routine

Brace yourself, you’ll learn a lot and shed a lot!

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

What is An HIIT Workout?

High-intensity interval training, as the name suggests, consists of intervals of short periods of intense exercise, followed by recovery periods in a circuit or cycle.

During HIIT, you, basically, alternate intervals of all-out-effort performed at 90 to 99 percent of your maximum heart rate with a minimum resting period.

The interval portions may include fast-paced bodyweight exercise, sprinting, or any other challenging movement, whereas the recovery periods usually consist of either low-intensity exercise, such as jogging or walking at a slow pace, or complete rest.

The Effectiveness of HIIT for Weight Loss

Over the last few decades, plenty of published studies have proven, beyond the shadow of a doubt, the impact of interval training on fat loss.

In fact, most of the experiments revealed that HITT to be more effective at shedding the pounds, maintaining (even improving) muscle mass, and increasing fitness than long periods of low to moderate intensity cardio training.

Let’s check out a few:

Study I

Two weeks of high-intensity interval training improves aerobic capacity as much as six to eight weeks of endurance training, according to research presented at the American College of Sports Medicine Annual Meeting.

Study II

Not only do intervals burn mad calories during the workout, but also increase metabolism for more than 24 hours afterward, research shows.

This means that you keep burning calories at a higher rate long after you have finished exercising.

Study III

Overweight subjects doing HIIT style workouts for an 8-week period dropped more than two percent in body fat as compared to those who followed a moderate steady-state cardio routine on the treadmill, according to research out of the East Tennessee State University.

Study IV

Research out of Australia revealed that female subjects following a 20-minute interval routine, (consisting of 8-second sprints followed by 12-second rest periods), lost about six times more body fat than the group who opted for a 40-minute steady-state cardio training at 60 percent of maximum heart rate.

I hope by now you’re already getting the big picture.

Whether you’re looking to lose 10 pounds, 20 pounds, or even more, HIIT delivers.

How To Make HIIT Running Workouts Work For Weight Loss

The key to burning a lot of calories while doing high-intensity interval training lies in how hard you push yourself during the intense intervals.

As a rule, aim to train at roughly 90 percent of your max—this is what’s known as training in an anaerobic mode.

This is the equivalent of 8 to 9 on the rated perceived exertion scale.

How long does an HIIT running workout for weight loss Should Be?

Here’s more good news.

You don’t need a huge time commitment to get the most out of HIIT.

In fact, research has reported that even doing as little as 10 minutes of HIIT workouts can have a huge positive impact on health.

Individuals with insulin resistance risk, for example, can benefit from doing a HIIT workout. Running can help increase insulin sensitivity, specifically when you vary your speeds and intensity throughout a much shorter time. This will help your body use blood glucose more effectively, thus reducing blood sugar levels. 

Here’s how to add HIIT workouts to your exercise plan:

• Two to three days of strength training per week
• Two to three HIIT workouts at 20 to 30 minutes.
• One long steady-state cardio day –45 minutes or longer.

Be Careful

If you’re a beginner and/or are out of shape, don’t go 100 percent all out at once.

Instead of performing intervals at near-maximum capacity, do fewer than you think at closer to 80 to 90 percent of maximum effort, then take plenty of rest between each round to let your body fully recover.

Don’t chew more than you can swallow—or else, you’re going to regret it.

What’s worst than regret?

Stopping training altogether because you got injured or burned out.

You don’t want that.

Additional source  – How to run to lose belly fat?

When To Avoid High-intensity Interval Training For Weight Loss

If you’re a complete beginner with no fitness experience or recovering from an acute injury, HIIT is not for you (not yet until you pass the acute phase).

As a beginner, aim first to build your endurance and strength doing plenty of walks, jogs, and total body strength training.

This should be the foundation of your training.

Once you feel that your body is up to the task, start HIIT training but do it in a slow and gradual manner.

In case you’re dealing with an injury, let’s say shin splints, then take up HIIT once you’re pain-free and/or already have the green light from your doctor.

Don’t get too excited—or else, if you try to push through pain, you may make your injury worse.

The Best HIIT Workouts For Weight Loss

To jumpstart your HIIT program, I’ve compiled a short, but very effective, list of my favorite interval workouts for weight loss.

Pick one or two—or all of them—to add to your weekly training routine.

Just whatever you do, stay within your fitness level the entire time—that’s how you get fit (and slim) without getting hurt.

Remember to include at least one day of recovery between workouts as these routines are super challenging.

The rest is just detail.

HIIT Running Workout 1 – The Treadmill Shed Routine

Start the routine with a 5-minute jog to get your mind and body ready for the intense work ahead.

Then choose a treadmill speed that you can sustain for no more than 30 seconds.

You can also add a 4 percent incline for more intensity.

Next, perform eight to ten intervals for 30 seconds, followed by 90 seconds of recovery.

Make sure you push yourself during the interval, shooting for at least 8 to 9 RPM on a scale of 1 to 10.

Then slow it down to bring your breathing and heart rate back to normal.

Last up, finish the session with a 5-minute slow jog cool-down.

Then stretch your muscles.

HIIT Running Workout 2 – The Body Weight Incinerator

start your routine with a 5-minute slow to jog to warm up.

Then perform another five minute of dynamic routine just like this one.

Continue by performing 12 to 16 reps of the following exercises in the order shown for 30 minutes.

Take 10 seconds of rest between each exercise.

• Squats
• Sit-ups
• Push-ups
• Jumping jacks
• Long lunges

Rest for one to two minutes, then repeat the circuit for four to five times.

Once you’re done, perform this stretching routine as cool-down.

HIIT Non-Running Workout 3 – The Plyometric Feast

Following a 10-minute dynamic warm-up, complete the following seventy moves in order with no rest in between.

• Squat jumps – 20 reps
• Plyo push-ups (on your knees if you have to)—8 reps
• Jumping lunges—10 reps on each side
• Burpees – 15 reps
• Lateral lunge jump – 15 reps

Take a one-minute break between each round.

Shoot for eight to ten rounds.

HIIT Running Workout 4 – Hill Sprints

Hill sprints, also known as hill repetitions, are the most powerful form of sprints that there is.

They help you sculpt a killer core and lower body strength, Also, ward off leg injury because of the position of your body and the shorter stride.

Here’s how to get started.

Look around your neighborhood and find a hill with a steep slope that is at least 50 yards long.

The longer, the better.

begin your session with a warm-up, then sprint up the hill at 70 percent of your max effort.

Walk down for recovery and do no more than five sprints at about 80 percent of your maximum effort.

Finish the session with a slow five-minute jog on a flat surface, followed by a 15-minute static stretch for all of your major muscle groups—especially the calves, hamstrings, and the gluts.

Additional Resource – Here’s how to much to run to lose weight

HIIT Running Workout 5 – The Weighted Sprint

Adding weighted vests to your sprint workouts makes them more challenging, thereby increasing energy expenditure.

You’ll feel much lighter on your feet once you remove the vest.

Strap on a weighted vest—weighing no more than 10 pounds for starters—and perform your interval sprints on a track.

Don’t go full throttle on your first sessions.

Get your body familiar with the new workload, the, aim for heavier vests and more sprints,

And Keep pushing your body as hard as you can.

Additional Resource – Your guide to weighted vests for running.

HIIT Running Workout 6 – The Tabata Routine

Tabata inspired workouts have been dubbed the “4-minute fat-burning miracle workout” because they help you increase aerobic and anaerobic capacity, along with overall fitness level like nothing else.

To do Tabata training right, make it your goal to push as hard as possible for 20 seconds, rests for 10 seconds, then repeats this on-off pattern for a total eight times, taking four minutes to complete one Tabata round.

After a thorough warm-up, perform the following four rounds, aiming to complete the whole workout in less than 20 minutes.

High Knees

Assume an athletic position with feet hip-width apart, back flat and core activated.

Next, perform high knees by jumping from one foot to the other at the same time, bringing the knees up to waist level.

You can also bring your palm in front of your waist, attempt to touch your palm with your knees as quickly as possible.

Make sure you’re pumping your arms and landing on the balls of the feet as they run in place as fast as possible.

Continue for 20 seconds, rests for 10, and then repeats the cycle eight times.

Squats

Stand tall, feet hip-width apart, with most of the weight on the balls of the feet.

Next, while keeping the back flat, core engaged, and knees tracking over the toes, squat down, sitting back until the knees are bent at a 90 degrees angle.

The goal is to strengthen your glutes, not showing it off.

So make sure you don’t over curve your lower back.

Last up, press back up to standing position and repeats.

Continue for the full 20-second interval, then rests for 10 seconds, and repeat the cycle eight times.

Additional resource – How to measure body fat percentage

Burpees

Begin stands with feet hip-width apart, back flat, and core activated.

Next, squat, place your palms on the floor, then kick the feet back to end up in a full plank position, quickly hop the feet back into the squat, and finally explode up in the air, reaching the arms overhead.

Perform as many burpees as possible for 20 seconds, rests for 10 seconds, then repeat the whole cycle eight times.

Jumping Lunges

Assume a lunge position with the left foot forward, both knees bent at a 90-degree angle, with the right knee almost touching the floor.

Next, while keeping the torso straight and core engaged, have your client jump up as high possible, swapping leg position mid-air. immediately jump up back again to starting position and repeat.

Continue jump lunging for 20 seconds, then rests for 10 seconds, repeating the whole cycle eight times.

HIIT Non-Running Workout 7 – The Sleds Routine

Sled training is a grueling workout with a simple premise:  you push the sled from point A to point B as fast and as hard as possible with good technique.

Here’s how to proceed.

Load a sled with two 45-pound plates on each side.

Next, push the sled for the given distance without stopping, pause, then push back to starting position.

As you move forward, keep a straight line from head to ankle throughout the exercise, with the power coming from the hips and legs.

To do that, press and drive the feet diagonally into the ground with each step they take.

Rest for one minute and repeat for five to seven more times.

Push the sled with perfect form at all times.

HIIT Running Workout 8 -The Stadium Routine

Feeling trapped in the gym?

Hit the stadium.

In fact, you can get a lung-busting, muscle-burning session only by using the nearby stadium as a gym.

Here is an interval stadium workout routine to help you get into the best shape ever.

Perform the following exercises back to back, taking a 30-second rest between each exercise.

Aim to complete two to three total rounds.

Sprints

Start at one end of the straightway section of the track, then sprint full effort for 100 meters.

Rest for 30-seconds, then sprint back to the starting position.

Stair sprints

Run up the steps as fast as possible while driving your knees up and pumping your arms quickly and powerfully to keep momentum.

Then briskly walk down to starting position.

Double-step run

Sprint up the stairs as fast as you can while striding powerfully enough to skip every other step.

Double-leg hops

Begin by standing facing a series of steps with feet shoulder-width apart.

Assume a slight squat position, with your upper body, align or lower than your lower body then jump up and forward onto the first step, and land softly, knees slightly bent.

Pause, and then jump onto the second step and so on.

Continue making your way up to the top of the stairs until you reach the last step, then turn around and slowly walk back down.

HIIT Workout  9 – The Jump Rope Routine

Jump rope is a crucial training part of many sports, including tennis players, boxers, runners, and martial artists.

It’s also very convenient.

All you need is a properly-sized jump rope, and there you go.

Here’s one of my favorite jump rope routines:

Forward jump (basic jump)

Swing the rope over your head and jumps over it with both feet on every rotation.

Make sure you’re not jumping too high, just high enough to clear the rope.

Continue for one to two minutes, then recover for 30 seconds before moving to the next exercise.

Alternate-foot Jump

Instead of hopping over the rope, alternate the feet as if running in place.

Stay on the balls of the feet the entire time.

Continue for one to two minutes to finish one round.

Side-to-side Jumps

While opting for the basic jump, jump a few inches from side to side, using both feet.

Continue for one minute to finish one round.

Double Jump

Jump high enough in the air, or swing it fast enough, to pass the rope under the feet twice before landing.

Continue for 30 to 60 seconds to complete one set.

Single Foot Hops

Start hopping over the jump rope with the right foot for 30 seconds, then switch to the left foot and repeat.

Be sure to switch sides without stopping.

Aim for one-minute hops on each foot.

Additional link – Slow running vs fast running for fat loss

HIIT Running Workout 10- The Staircase Routine

Stair climbing exercises tone the calves, quads, glutes, and other lower body muscles without putting too much stress on the joints since it has less impact on the body.

Perform each exercise for 30 seconds to one minute, try as many reps as possible with good form.

Rest for one to two minutes between each circuit and aim to repeat it two to three times.

Sprints

Start facing the bottom of the stairs.

Next, while keeping the chest up and back flat, sprint up using each step as fast as possible.

Make sure you’re pumping your arms by the sides and making contact with each step.

Then, walk down for recovery and repeat.

Mountain Climbers

Assume a plank position with the hands on the second step, arms straight, legs extended, and core engaged.

Next, bring the right knee to the chest as close as they can, return to the starting position, then switch sides.

Continues alternating legs, bringing one knee at a time to the chest as fast as possible without losing form for one minute to complete one set.

Skip a Step

Sprint up the stairs, jumping high enough to skip two, or three, steps at a time.

Last up; walk down for recovery and repeats.

Additional resource – Here’s how long does it take to lose 100 pounds.

Stairs Decline Push-ups

Begin facing away from the bottom of the staircase and then assume a plank position with hands on the floor slightly wider than shoulder-width, and feet on the second or third step.

while keeping your body straight, perform a push-up by bending the elbows and lowering the upper body to the floor, then push back up until arms are fully extended to complete one rep.

Squat Jumps

Start facing the stairs, lowers into a squat, then while engaging the core and using both feet, jump up to the next step, landing in a squat.

As soon as you land in the squat, have them hop up to the next step, and continue until they reach the top of the stairs.

Just pay attention if you’re dealing with any ankle pain.

Walk down for recovery and repeats for one minute to complete one set.

Hop-ups

Stand tall, feet slightly more than shoulder-width apart and core engaged.

hop up and down from the first or second stair for one full minute without stopping to complete one set.

Rest for one to two minutes then repeats the whole circuit two to three times.

Additional resource  – Trx exercises for runners

HIIT Non-running Workout 11 – The Medicine Ball Routine

I love exercising with medicine balls.

They are fun, versatile, and challenge my body in ways that other workout routines can’t even come close.

Plus, med ball moves tend to be full-body exercises, instead of just an ab or a chest press, so they are really time efficient and enjoyable.

I typically prefer to use the Everlast medicine ball.

This brand comes in a variety of shapes, colors, and weights, and I love its textured surface, which ensures superior grip and handling ($50 – Get it Here).

If you are looking for durability, then get the Elite Power Medicine Ball.

This brand is perfectly balanced, bounces very well and it’s incredibly durable ($67 – Get it Here).

Another brand I love is the Nike Med Ball.

This one is mainly made with rubber and bounces very well, so it’s ideal for functional weight training ($25-100 – Get it Here).

Toe Touch

Begin by laying down on your back while holding a med ball in both hands, both legs raised and straight so they perpendicular to the ground.

Next, raise your torso and arms off the floor until the ball taps your toes, pause for a second, then slowly lower your torso down.

Make sure to keep your legs touching and in position the entire time.

Do 10 reps to complete one set.

Shoot for three sets.

Squat to Chest Pass

Start off by standing 3 to 5 feet from a wall with feet shoulder-width apart while holding the ball in hand at chest level

Next, to perform this exercise, drop down into a squat position, then explode up and toss the ball against the wall as hard as possible by pushing it outwards from your chest.

Then, seize the ball as it bounces back in one continuous action and moves into the next rep.

Then, repeat as fast as you can.

Do three sets of 16 reps each.

Suitcase Crunch

Lay on the floor on your back while holding a med ball, using both hands.

Make sure your arms are fully extended overhead.

Next, lift your torso, bend your right knee toward your chest then take the ball over your knee and toward your foot, pause for a moment, then gradually come back to the starting position.

Switch sides to complete one rep.

Do 8 reps to complete one set.

Aim for three sets.

Diagonal Chop

Assume an athletic position while holding a med ball at head height, hands on each side of the ball.

Next, while keeping your core activated and back straight, bring the ball down as hard as you can (imagine that you are chopping wood with the med ball), then bring it back up to the starting position.

Do 12 reps to complete one set.

Aim for three sets.

Overhead Slams

Stand tall feet shoulder-width apart, knees slightly bent, core engaged with a slam medicine ball held overhead.

Next, slam the ball down into the floor with as much power as possible.

Make sure to exhale during the slam and engage the core muscles.

Last up, pick up the med ball and lift it back to the starting position repeats.

Do 16 to 20 reps to complete one set.

Aim for five sets.

Medicine Ball Sit-up Throws

Start by laying down in a sit-up position on the floor with knees bent, facing a wall, or a partner.

Next, while holding the ball overhead with two hands crunch up and explosively throw the ball back to either against the wall or a receiver (a standing partner).

Last up, catch the med ball and repeats it.

Do 12 to 16 reps to complete one set.

Russian Twists

Begin by sitting on the ground with your knees slightly bent, back straight, and feet flat (easier) or raised up (more challenging).

That’s your starting position.

Next, while holding the med ball at chest level, lean back, engage your abs, then slowly rotate the ball around your mid-section to the right side, pause and tap the ball on the floor just outside of your right hip, then pull the ball back into your chest and repeat the motion on the other side to complete one rep.

Do 8 reps to complete one set.

Aim for three sets.

Bulgarian Split Squat with Medicine Ball

Hold a medicine ball in front of your chest with the top of the left foot on a bench behind you.

Your feet should be at least three feet apart.

Next, squat down as far as you can as you lower the ball toward the left thigh, pause for a moment, then push back up, lifting the ball above the right shoulder.

That’s one rep.

Do 10 reps on each side to complete one set.

Shoot for three sets.

Lunge to Rotation

Hold a medicine ball a few inches in front of your chest, then take a step forward into a lunge without letting the knee go over the toes.

Next, get deep into that lunge, then rotate your torso across your front leg, reaching the med ball to your right, pause for a moment, then reverse the movement back to starting position and repeats on the other side to complete one rep.

f you are looking for an explosive way to perform your medicine ball workouts, then you came to the right place.

Slam medicine balls exercises are an excellent way to increase explosive strength and power.

Here is a slam ball workout routine that will help you increase your range of motion and improve speed and explosiveness like nothing else.

Perpendicular Wall Ball Toss

Begin by standing about two to three away perpendicular to a wall, with the right hip closest to the wall and while holding a medicine ball in front of the waist.

Next, while engaging the core and extending the hips, throw the med ball toward the wall with as much force as possible for it to rebound back.

Catch the med ball and move immediately to the next rep.

Keep the back flat and chest up the entire time.

Shoot for 16 to 20 reps on each side to complete one set.

Medicine Ball Squat Throws Sprints

Stand tall, feet hip-width apart, while holding a med ball at chest level.

Squat down, then explode forward by extending both arms and legs and throwing the med ball forward with both hands.

As soon as the ball hits the floor, sprint forward until you catch up with the rolling ball, then repeat the squat-throw-chase eight to ten times to complete one set.

HIIT Non-Running Workout 12 – The Sandbag Routine

Sandbag training is another efficient way to do high-intensity interval training for weight loss.

To get started, you’ll need a bag.

You can either buy one, or make your own by following these steps:

1. First of all: gather your materials. To make a sandbag you will need a duffle bag (make sure it’s resilient and can withstand abuse), a builder’s sandbag, sand (duh!), duct tape, and zip ties.
2. Next, fill the builder’s bag with sand, wrap the top tightly then seal it tight with duct tape, and zip ties
3. Finally, add the builder’s bag of sand directly in the duffel bag, then zip it shut. Make sure to leave enough wiggle room inside of the bag for the sand to splatter around.

Now put the bag to work, and do this powerful bag training routine to help you become the best runner (and athlete) you can be.

If you don’t want to make your own sandbag, then there are plenty of awesome commercial specialty sandbags designed with hardcore training in mind.

Perform the following workout as a circuit, and do the exercises in the order shown, performing as many reps as you can with good form.

Shoot for at least three complete sets of the circuit.

Sandbag Deadlift

Begin by standing with your feet right next to the bag, then grip the parallel handles or the material of the bag.

Next, tuck your toes under the bag, keep a neutral spine, with knees slightly bent, then take the slack out of the bag, and stand up straight, pulling the sandbag up as you lift your back.

Make sure to keep the sandbag close to your legs throughout the lifting motion.

Your back should be straight the entire time—never round your lower back when you pick up or lower the bag.

This is the recipe for lower back pain or herniation.

Last up, push your hips back and slowly return to starting position.

That’s one rep.

Sandbag Power Clean

Begin by standing behind the bag, feet parallel, and at hip-width.

Next, while keeping the sandbag closer to your shins, and knee slightly bent, bend over and pick up the bag by the side hands, lift it from the ground, and then explosively pull it upward by extending your knees and hips.

Next, and in one fluid movement, descend into a squat, then uncurl the sandbag and take it down to the floor returning to starting position.

That’s one rep.

Sandbag Rotational Lunge

Begin by grabbing the handles of the sandbag in each hand so that your palms are facing each other.

Next, while standing tall with feet together and sandbag to knee height, step your right leg forward, lunge, then bring the sandbag over your front leg’s knee and rotate through your waist.

Make sure to keep your back flat and core engaged the entire time – allow for no rounding forward, especially as you rotate with the sandbag.

Last up, while keeping your balance, push back to starting position, and switch sides to complete one rep.

Sandbag Front Squat

Start with feet shoulder-width apart, with toes slightly turned out, then clean the bag to the front position.

Next, push your hips back and squat down until your thighs are parallel to the ground, then drive the hips back upwards and press back to standing.

Squat in a slow and controlled manner and work your hamstrings and glutes as hard as you can.

Make sure to keep your knees tracking over your toes, knees in line with the feet, your elbows tight and body upright the entire time.

Thrusters

stand with your feet shoulder-width apart, back straight and knees slightly bent, then grab a hold of the bag, pick it up and hold it at shoulder height.

Next, while keeping the weight at chest heights the entire time, squat down, pause for a moment, then stand back up and push press the sandbag overhead until your arms are almost locked out.

Last up, return the weight to the chest and repeat the movement to complete one rep.

Around The World

Stand with your feet shoulder-width apart, and hold a sandbag in front of you.

Next, pivot to your right and use your whole body to swing the bag quickly over and in a circle over your head to the left side.

Make sure to generate enough momentum and to keep your elbows in tight to prevent shoulder injury.

Instead of slowing down use your arms, legs, and core to swing the sandbag back to its original position, and complete one rep.

Repeat for 8 reps to complete one set.

HIIT Non-Running Workout 13 -The Hotel Routine

Traveling a lot and are afraid to miss your own HIIT workouts for weight loss?

This routine will have you covered as it will help keep your body in check when on the road.

I came up with this workout while in Kuala Lumpur for a short vacation.

I stayed in one of these four start hotel rooms with some fantastic facilities (and it wasn’t that expensive).

The workout consists of eight exercises, and the total workout is 40 minutes routine (including the 5 minutes warm-up and cooldown).

This routine will raise your heart rate, burns mad calories, builds muscle, and most importantly—challenges you physically and mentally.

Rows with Luggage

Stand with your feet hip-width apart while holding a suitcase horizontally by the ends, knees bent.

Next, while keeping the back flat, lean forward, hinge at the hips, then pull the luggage to your chest, driving the elbows straight back next to your ribs and drawing the shoulder blades together.

Hold for a moment, then lower it back down.

Repeat for 12 to 15 times.

Pushups

Assume a plank position, core engaged, tailbone tucked in, and fingers spread wide.

Next, while engaging the core and keeping the back flat, bend your arms and lower down until your chest almost touches the ground, then press back up.

Do ten reps.

Luggage Overhead Presses

Begin standing with your feet hip-width apart with the luggage at chest or shoulder height—as in a front squat.

While engaging the core and keeping the back flat, press the luggage upwards and above your head.

Make sure your arms go to full extension.

Keep your head slightly in front of the arms at this point of the extension.

Chair Dips

Sit on a chair then grip the edge with both hands, knuckles pointing forward.

Next, slide your bottom off the chair just far enough that your butt clears the edge of the chair, then hold yourself with arms straight.

Slowly lower your body until your elbows are bent 45 and 90 degrees, then raise yourself up. Just make sure your elbows are pointing directly beneath you, not out to the side.

Planks/sphinx

Begin on the floor on your hands and knees.

Next, bend your elbows 90 degrees and lower your forearms to the floor with the elbows positioned under your shoulders and hand shoulders width apart.

Make sure your elbows are directly beneath your shoulders and that your body is forming a straight line from head to ankles.

Hold the position for as long as you can.

Shoot for one to two minutes hold