If serving size is a confusing topic for you, then you have come to the right place.

In today’s article, I’m delving into some of the ins and outs of serving and portions, today I’m sharing with you this ultimate guide to portion sizes.

By wrapping your head around serving sizes and how much food you need every day, you’ll be one step closer to eating much healthier.

I‘ve also provided you below with plenty of examples of what represents one serving of common foods by comparing serving size against different everyday objects to keep in mind as a visual reminder.

Portion Size Vs. Serving Size

Choosing the right foods with the right amounts means consuming portions that are proper serving sizes.

But that’s no excuse to confuse the terms portion and serving. Although these are usually used interchangeably, they do not mean the same thing.

So, what’s the difference?

Portion size is how much food you choose to eat in one sitting, whether in a restaurant, from a package, or in your own kitchen. So, it could be a large amount or a small amount.

Examples include a plate of chicken breast or a handful of nuts.

Portion size is 100 percent within your control. Just keep in mind that many foods may come as a single portion but actually contain multiple servings.

On the other hand, a serving is how much food and drinks recommendation for one sitting.

Servings are found listed on a food nutrition facts label. These are what the USDA uses in the healthy eating guidelines and daily intake recommendations based on the average amount a person should consume in a single sitting.

Good examples of an average serving include a bowl of cereal, a slice of bread, a medium-sized potato or banana, etc.

Measuring serving size might seem complicated, but it’s not rocket science.

Below you’ll find practical examples of what represents one serving of common foods and drinks.

The Ultimate Guide For Serving Size

Carbohydrate

A typical carbohydrate serving is roughly 15 grams. Keep in mind that the grams refer to the amount of carbs in the serving, not the tangible weight of the food.

The Exact Breakdown

Carbs are a powerful source of energy and must be included in any runner’s diet.  In fact, they should make 50 to 65 percent of your total calorie intake.

How Much

Specific needs vary depending on your training intensity, energy needs, gender, age, etc.

For example, if you require 2,400 calories daily, 1200 to 1400 of your calories should come from carbohydrates.

Vegetables

Vegetables are a major source of healthy carbohydrates.

One serving of raw leafy veggies should be roughly the size of a small fist or a baseball. This might be a lot smaller than most people think.

In general, a serving of vegetables equals:

• Half a cup of raw or cooked vegetables
• ½ cup of vegetable juice.
• ½ cup (or 4 ounces) of vegetable juice.
• One cup of raw, leafy greens.
• Half a cup (125mL) of fresh, frozen, or canned fruit or vegetable.
• Half a cup of cut-up vegetables
• One cup (250 mL) of leafy raw vegetables.

 Fruits

Another major source of healthy carbohydrates is fruits.

One medium piece of fresh fruit is roughly the size of a small fist or baseball.

In general, one serving of fruits is the equivalent of:

• One piece of medium-sized fruit.
• Half a cup cut-up fruit
• Half a cup of fruit juice.
• Half a cup (125mL) of canned fruit
• 1/4 cup of dried fruits.

Recommended Intake

Three to four servings a day

Grains

Grains are the small, hard and edible seeds that grow on grass-like plants called cereals and are harvested for human or animal consumption.

And by far, cereal grains are the world’s single biggest source of food energy.

One serving of grains is equal to:

• One slice of bread – the size of a CD case
• One ounce of uncooked rice or pasta.
• 1/2 cup of cooked pasta, rice, or cereal—the size of a computer mouse.
• Half a cup of cooked pasta, rice, or cereal.
• One ounce of ready-to-eat cereal
• Half a cup of popped popcorn.

Proteins

It’s no longer a myth that proteins are the building blocks for the production and growth of muscle, bone, skin, and hair, performing a host of vital functions in the body.

Common sources of protein, including meat, fish, poultry, eggs, legumes, and nuts, are typically measured in ounces.

How much?

Again, protein needs vary from one person to the next, depending on activity level, health, fitness goals, etc.

However, as a runner, shoot for 0.5 to 0.7 g of protein for every pound of body weight per day. This is plenty to keep your body in great shape.

Keep in mind that one serving of cooked meat—roughly three ounces—is the equivalent of a bar of soap.

The Exact Breakdown

Typically, 20 to 25 percent of your daily caloric intake should come from protein-rich foods and drinks.

A runner consuming a 2000-calorie diet per day should aim for at least 400 to 500 calories coming from protein a day. This is equal to 100 to 120 grams.

To make the most out of, consume 30 to 35 grams of protein on every meal, depending, of course, on your schedule, eating menu, and personal preferences.

To do that, you’d need to consume one of the following:

• Five eggs whites
• 100 to 120 grams of meat or fish
• One serving protein powder
• 250 grams of firm tofu
• Two hundred grams of cottage cheese.

For more on the importance of protein for runners, check my full guide here.

Meat and Fish

A major source of protein is meat and fish.

As a general rule, the go-to serving size for any variety of meat or fish is 3 ounces.

Instead of relying on the scale to figure out portion size, the best visual indicator of this amount is about the size of the palm of your hand or the size of a computer mouse.

Just keep in mind that a 3-ounce serving of meat is equal to roughly 21 grams of protein.

In general, one serving is the equivalent of:

• One ounce of cooked meat, fish, or poultry.
• One egg (or two egg whites)
• 3 ounces. Of cooked poultry or meat.
• 3 ounces. Of cooked fish or seafood.

Dairy

Another major source of protein is dairy. This refers to a group of foods made from the milk products of animals, primarily cows, sheep,  and goats, or produced in the mammary glands.

In general, a cup of fat-free milk or yogurt is roughly the size of six stacked dice or a baseball. Low fat or low sugar milk is not necessary but shoot for plain pure milk and dairy products.

One serving stands for:

• ½ cup of ice cream
• One cup of milk
• One cup of yogurt
• 1/2 ounces of natural cheese.

Nuts & Seeds, Beans, and Legumes

The rest of your protein intake should come from legumes, beans, nuts, and seeds.

In general, one serving equals to :

• ¼ cup of cooked tofu or beans.
• One tablespoon of peanut butter.
• ½ ounce of seeds or nuts.
• 14 shelled walnut halves
• 24 shelled almonds
• 16 cashews
• 28 peanuts
• 45 pistachios
• 80 pumpkin seeds.

Recommended Intake

Five to six servings per week. Eat in moderation if you have gout issues.

Dietary Fats

Dietary fats are the third pillar of a well-balanced and healthy diet. The good fats—typically in liquid form or derived from plants or nuts—play a major role in all bodily functions, such as metabolism, cell functioning, etc.

One teaspoon roughly equals a single serving of fats and oils.

One visual cue to keep in mind when consuming butter is the size of your thumb. That’s roughly the equivalent of two tablespoons.

The exact breakdown

Aim for as much as 15 to 25 percent of your daily calorie intake coming from healthy sources of dietary fats.

As with everything else, these recommendations are not written in stone. So feel free to re-adjust according to your fitness level, personal needs, and exercise intensity. Make sure you’re consuming the right kinds of fats—the monounsaturated fats and omega-3 polyunsaturated fats—you don’t need to worry bout the rest.

For example, if you’re having 2400 calories per day, roughly 500 should be dietary fats. That translates to 60 to 65 grams of fat.

The only exception is if you’re on a keto diet. That’s a different story for another day. Find the complete guide to ketogenic eating here.

One serving of healthy fats equals to:

• Eight olives
• One tablespoon of olive, sunflower, sesame, canola, or peanut oil.
• One tablespoon of salad dressing
• One tablespoon of low-fat mayonnaise
• ¼ of a medium avocado
• One tablespoon of peanut butter
• ½ ounce of nuts or seeds
• Two tablespoons of flaxseeds
• Three ounces of fatty fish—such as tuna, salmon, or mackerel. Great source of omega-3 fats.

Balanced Eating Demystified

To eat a balanced diet, opt for healthy sources from these six different groups.

The main food categories include vegetables, lean protein, fruits, whole grains and starches, fats and oils, and dairy products.

Eating healthy and minimally proceeds items from each food group is crucial for ensuring a well-rounded, nutritious, and healthy diet.

Your Main Meals – The Ideal Plate

As a rule of thumb, your main meals should be:

• They should make ½ of your plate. Or the equivalent of two palms of veggies with each meal.
• 1/4 of your plate should be high-quality, complex carbohydrates, such as brown rice, whole grain pasta, potato, quinoa, etc. Shoot for two to three cupped hands of carb-dense foods with most meals.
• It should make up the remaining ¼ of your plate. High-quality sources include lean meat, poultry, eggs, and legumes. That may translate to two palms of protein-dense foods with each meal.

In other words, fill one-fourth of your plate with carbohydrates, one-fourth with lean protein, and the remaining half with vegetables.

Conclusion

There you have it!

Now you know the basics about serving size for healthy eating, then today’s post should get you started on the right foot. 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 dropping by.

Keep training strong.

*This post may contain affiliate links*

Compression socks has conquered the running world.

In fact, the item has become a must-have item—for recreational and elite runners alike.

Have doubts? Then simply look around any running event, and you’ll, definitely, see more than a few runners not only in compression socks but also calf sleeves  or arm sleeves.

But do these compression socks actually work? Or are they nothing but hype?

Here’s the truth.

According to research, and my own experience, running while sporting compression socks may bring more than a few health benefits, such as improving blood flow, speeding up recovery, preventing injury, and so much more.

In this article, I’ll delve into some of the main benefits of compression socks how to offer as well as share a few tips on how to make the most out of them.

Sounds great?

Let’s get started

How Do Compression Socks Work?

Compression socks consist of sport stockings that are specifically designed to gently squeeze the lower legs.

The socks are made with stretchable materials that apply gentle pressure over the lower leg muscles to improve blood circulation, prevent the formation of blood clots and reduce pain—allegedly, of course.

The further the muscle from the heart, the greater the pressure. This means that the compression is higher around the ankle than it is around the knees.

By squeezing the muscles, the socks help your veins push blood back up the legs and towards the heart—where it gets re-oxygenated—then back again. Oxygen (along with nutrients) is what keeps your running machine tagging along—and blood is the vehicle of delivery.

Here’s the full guide compression socks for running.

Are Compression Running Socks Worth it?

Now that you know a little bit about running socks, let’s discuss if they’re actually worth it.

Scientific proof aside (and there’s plenty of it), I believe that compression can help—and they do help a lot.

They might not be the answer to all of your running prayers, but they’re actually a step in the right direction.

Let’s look at how these compression socks actually help.

1. Improved Recovery

This is the main reason runners love compression gear—and the selling point for most compression gear companies.

Here’s the oversimplified explanation.

Running is an intense, high-impact exercise that takes a toll on your muscles, the reason you experience post training soreness (and pain).

Here’s the kicker. Compression socks improve blood flow in your muscles. This, in turn, may help repair them faster, so you’re ready for your next workout. The improved circulation also helps to reduce your lactic acid buildup.

In other words, improved blood flow leads to faster recovery.

2. More Stability

Compression socks apply graduated pressure to the muscles of your lower legs, which provides additional support. This, in turn, reduced vibration and damage during training.

This can help you prevent muscle pain—both during and after training. What’s not to like.

Additional resource – Compression pants for running

3. Reduce DOMS

Delayed onset muscle soreness is a part and parcel of a runner’s life—especially those who love to push themselves.

Here’s the truth. Any type of exercise is bound to damage your muscles—running is no exception. This is the reason foot pain and other annoying issues are common among runners, especially those who are not yet adapted to the high impact—and might require a longer recovery time.

What’s more?

By improving circulation to your muscles, compression socks may help limit water retention and swelling that may contribute to soreness and pain.

Additional resource – Your guide to running compression arm sleeves

4. Less Swelling

For a long time, compression socks have been used to limit swelling in the feet and ankles.

They help manage spider and varicose veins in people who stand all day, like teachers, nurses, waitresses, or anyone engaging in activities that put constant pressure on the feet. Runners who experience this should pay a visit to a varicose veins doctor.

If you do any type of endurance training, you’re likely spending extended amounts of time on your feet; therefore, trying out compression socks might beneficial.

Additional Resource – The benefits of running

5. Prevent Injury

Running and overuse injuries go hand in hand. In fact, surveys report that roughly 80 percent of runners get injured at least once a year. That’s a staggering number.

Anything you can do to mitigate your injury risk is surely welcomed.

One way to help you sidestep overuse injuries, besides training properly, getting the right shoes, using proper technique (and all that), is to use compression gear.

With a mix of improved circulation and greater pain relief and protection, you’ll more than likely decrease your injury risk.

In fact, sporting compression socks may help with lower leg injuries such as shin splints, calf strains, and Achilles tendonitis.

I hate to sound like a broken record, but the improved recovery rate also means sustaining fewer injuries—since some overuse injuries can be blamed on lack of recovery.

6. Provide Protection

If you do lots of trail runs through grassy and woody areas, compression socks might be a great addition to your running gear.

The stuff can help protect your legs from abrasions and scratches while you go for a run on technical, treacherous trails. The socks may also prevent your skin from contact with plants like poison ivy, which can be quite annoying.

7. Warmth

If you’re just like me and love to wear running shorts when logging the miles, then compression socks are a great addition, especially when the weather is hot.

Compression socks also help in colder weather. They can help keep your lower legs warm even in the coldest temperatures and protect muscle strains.

Additional Resource – Here’s the full guide to calf compression sleeves for running

How to Choose the Right Compression Socks

Before you go ahead and buy your first (or next) compression sock for running, make sure to keep in mind the following:

• Get the right size. Measure your calves for proper sizing.
• Get the right fit. Too loose stocking defeats the purpose of getting a pair, while too tight will likely cause more harm than good.
• Choose graduated—lower pressure at the knees and progressively higher pressure down to your toes.
• Just like running shoes, the socks have to be comfortable—or, you aren’t going to wear them, especially during long runs.
• Don’t buy white. They get dirty super fast. And you don’t want that.

My Recommendation

Over the past few weeks, I’ve been trying CopperJoint compression socks, and I’m in love.

The socks were designed for runners in mind and help reduce the natural vibration associated with high-impact exercise—running is no exception.

CopperJoint compression socks are easy to wear. The toe seam is smooth, and the stocking are made with anti-microbial materials. It takes many a use for them to get stinky.

Conclusion

Although compression socks may not turn into the fastest runner on the block, they’re efficient enough to give a small competitive edge—and sometimes, that’s all you need to take your performance to the next level or break a new personal record.

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

In the meantime, thank you for dropping by.

Whether you’re a fan of the Spartan Death Race, Tough Mudder, or Ultra Beast, get ready to dive into the muddy mayhem that has taken the sports world by storm.

Mud runs have become the epitome of extreme fitness, captivating thrill-seekers like never before. But here’s a fun fact: this craze may be new to some, but mud racing itself has ancient roots that stretch back through the annals of time.

We’re talking about a sport that has stood the test of millennia, with its origins dating back to the early Greek and Roman civilizations. That’s right, folks, mud runs have been drenching competitors in glorious filth since the days of ancient Olympics (duh!).

Now, if you’re eager to conquer the muck and master the art of mud running, you’re in the right place.

In this article, I’m about to unleash a flood of insider knowledge, training tips, and expert guidelines to help you navigate the treacherous terrain of mud runs like a seasoned pro. By the time we’re done, you’ll have all the tools you need to make your mud running experience a resounding success.

By the time we wrap up this article, you’ll be armed with the knowledge, skills, and warrior spirit to face any mud run challenge that comes your way. From building strength and endurance to mastering the art of mud navigation, you’ll be a force to be reckoned with.

Ready? Let’s get started.

What is A Mud Run?

You find yourself in a whimsical world where fun and physical challenges collide. Welcome to the thrilling realm of mud runs! These extraordinary events are not just for runners but for anyone daring enough to put their fitness skills to the ultimate test.

Imagine an obstacle course intertwined with a treacherous, swampy terrain spanning 5 kilometers or more. It’s like stepping into an adventure straight out of a fantasy novel, where you must conquer mud, water, and a multitude of obstacles that stand in your way.

Now, let’s talk about the breathtaking locations where these mud runs take place.

Imagine the picturesque countryside, with its rolling hills and stunning vistas, serving as the backdrop for your epic journey. It’s as if nature itself is challenging you to push your limits and discover the depths of your strength and resilience.

Mud runs are not for the faint of heart. These events will test every fiber of your being, both physically and mentally. They are a true testament to your endurance, strength, and unwavering determination. Think of them as exhilarating trials inspired by military-style challenges, designed to push you to your limits and beyond.

So, what can you expect on a typical mud run course? Well, get ready to face a thrilling range of obstacles that will leave you breathless and covered in mud from head to toe. Picture yourself conquering greasy monkey bars, gracefully traversing balance beams, crawling through muddy trenches, sliding down slippery slopes, and even engaging in epic mud fights with your fellow participants. Every step of the way, you’ll be immersed in a world of challenges that will put your skills to the ultimate test.

Now, you might be wondering, is all this mud-infused madness pure torture? Surprisingly, the numbers say otherwise.

In 2011 alone, a staggering one million people registered to participate in obstacle racing events in the United States.

Let’s take a closer look at one of the most renowned mud runs: Tough Mudder. This event has seen an exponential rise in participants, with numbers soaring from 50,000 in 2010 to over 150,000 in 2011. And believe it or not, it’s projected to attract up to 400,000 participants worldwide in the near future.

Clearly, the allure of mud runs is undeniable, captivating the hearts and minds of adventurers around the globe.

How To Train For A Mud Run

Preparing for a mud run is no walk in the park. It demands a diverse range of fitness skills that cover the entire spectrum of athleticism. It’s like embarking on a quest that requires strength, explosive power, and cardiovascular endurance as your trusty companions. If any of these elements are lacking, you can expect a struggle on the big day.

Unlike training for traditional long-distance events like marathons, where the focus is primarily on cardiovascular endurance, mud run training takes a holistic approach. It’s like a comprehensive training program that targets every aspect of functional movement. In simple terms, to conquer mud runs with finesse, you need to be a well-rounded athlete. You must possess the pillars of athletic prowess: strength, speed, stamina, mobility, and flexibility.

Building total-body strength is paramount for mud runs. You need a solid foundation that encompasses your core—the mighty fortress of your midsection, lower back, and sides—your upper body, with special attention to your chest and arms, and of course, your lower body, which includes those mighty legs. Strengthening all these key muscle groups is essential to navigate the treacherous muddy terrain.

But here’s the secret sauce: total-body, functional exercises are the key to unlocking your true potential. It’s all about dynamic movements that engage multiple muscle groups, rather than isolated, static exercises. Think of it as a symphony of motion that not only enhances your strength but also increases your mobility and endurance. That’s where cross-fit workouts and other functional fitness programs come into play. They provide the perfect training ground to simulate the complex movements you’ll encounter on the racing course, preparing you for the challenges that lie ahead.

Your workouts should be tailored to target the specific skills and movements needed to conquer those daunting obstacles. It’s about honing your coordination, boosting your stamina, and ensuring you’re ready for any obstacle that dares to stand in your way. Luckily, you don’t have to abandon your regular exercise routine to incorporate obstacle race training. Instead, seamlessly integrate these obstacle-specific workouts into your existing program. It’s like adding extra spices to your already delicious dish, enhancing its flavor and making it even more satisfying.

Endurance For Mud Runs

Building endurance for mud runs requires a different approach than the average 10K or the marathon.

The typical mud run course is riddled with muddy trails and military-inspired obstacles.

So it’s no smooth ride.

Although most mud runs aren’t marathon distance long, you’ll still need that basic cardio power to cover the whole course.

At the very least, you should be able to run five miles at once without passing out. Work it up to eight to 10 miles before race day if you’re really serious.

The lengthier the race, the more endurance you need to build.

Here’s what you need.

Speed Work For Mud Runs

Imagine yourself sprinting through the mud, your heart pounding, and the obstacles looming ahead. Mud runs are all about pushing your limits and testing your stamina. To conquer these races, you need to build a rock-solid foundation of endurance, and that’s where interval running workouts come into play.

Research studies have shown that interval training is a highly effective method for improving cardiovascular fitness and boosting stamina. It’s like supercharging your engine, allowing you to unleash bursts of speed and power when you need it most.

So, here’s the deal: incorporate plenty of interval running workouts into your training regimen to prepare for the intense demands of mud runs. These races are all about full-out efforts and switching between running and conquering those thrilling obstacles.

To kickstart your stamina-building journey, lace up your shoes and get ready for some exhilarating 400-meter sprints. These sprints will push you to your limits, challenging both your physical and mental fortitude. Aim to run each sprint at 80 to 90 percent of your maximum effort, giving it your all.

But here’s the secret sauce: recovery. After each sprint, take a well-deserved breather, allowing yourself 90 seconds to one minute of recovery time. Catch your breath, reset, and prepare for the next burst of energy. This recovery period is crucial for replenishing your energy stores and preparing your body for the next intense effort.

In each session, strive to complete at least eight of these invigorating sprints. Feel the rush as you push your body to new limits, simulating the intense bursts of energy you’ll experience during a mud run. Embrace the challenge and let your inner warrior shine.

Hill Training

Picture this: You’re standing at the bottom of a monstrous hill, your heart racing with If you want to build lungpower, lower body strength, and overcome those grueling inclines and stair-like challenges, it’s time to embrace the power of hill training.

Research studies have shown that hill training is a game-changer when it comes to improving your anaerobic threshold and building lower body strength. It’s like forging your muscles and lungs in the fires of adversity, preparing you to tackle the toughest obstacles with unwavering determination.

Here’s the plan: seek out the steepest, gnarliest hill you can find—one that takes a solid 30 seconds to one minute to conquer. Then, summon every ounce of energy within you and sprint to the top at maximum effort. Feel the burn in your legs and the fire in your lungs as you power through each step

But don’t stop there. After reaching the pinnacle, take a slow jog back down the hill, allowing your body to recover and recharge. Take a moment to soak in the scenic view before you go for another round. Repeat this exhilarating process six to eight times, pushing your limits and embracing the challenge.

Now, if you’re new to hill training, safety should be your top priority. Choose a hill that offers a safe environment for your workouts, ensuring you have a solid footing and minimal risk of injury. As you become more accustomed to the demands of hill training, you can gradually seek out more challenging terrain to level up your strength and stamina.

Shoot for one session of hill training per week, and watch your lungpower soar and your lower body transform into a powerhouse of strength.

Long Runs with Bodyweight Exercises

Imagine yourself on a mud run course, the terrain stretching out before you like an epic adventure waiting to unfold. But here’s the thing: these mud runs can be demanding, stretching up to 10 miles or more. If you want to conquer the distance and tackle the obstacles like a true champion, it’s time to lace up and start incorporating some long runs into your training.

Research studies have shown that building endurance through long runs is essential for mud run success. It’s like laying the foundation for your stamina and resilience, ensuring you have the staying power to conquer the course without breaking a sweat.

So, before diving into serious mud run training, ask yourself this: Can you run pain-free for an hour at a time? If the answer is yes, then you’re ready to take on the challenge.

On the weekends, it’s time to hit the trails and embrace the freedom of an extended run. Aim to run for at least 90 minutes at an easy pace, allowing yourself to find your rhythm and soak in the beauty of nature surrounding you.

But here’s the twist: every 20 minutes, it’s time to push yourself even further. Stop and engage in a series of exercises designed to challenge your muscles and boost your muscular endurance.

As you pause in the midst of your run, you perform 20 lunge-steps, feeling the burn in your quads and activating your lower body strength. Then, you seamlessly transition into 20 push-ups, feeling your upper body come alive and gaining that extra edge of power. Next up, 20 air squats, strengthening your entire lower body and solidifying your foundation. And finally, the infamous 20 burpees, igniting your explosive power and pushing your limits.

Why incorporate these exercises into your long runs? It’s all about staying on the move in an exhausted state, mimicking the conditions you’ll face on the big day. By challenging your muscles and improving your muscular endurance, you’ll be better equipped to conquer the obstacles that lie ahead.

Run Outdoor

Mud runs are wild. So if you want to conquer the wild, you must train in the wild.

Research studies have shown that outdoor training enhances your control and adaptability in natural conditions.

Trails are your best friend in this muddy journey. They offer the perfect venue to simulate the race environment and train your body for the unpredictable. Picture yourself conquering muddy hills, feeling the adrenaline surge through your veins as you power through the cold morning air.

Embrace the challenges that come with wet clothes and wet shoes, for they mirror the real racing conditions you’ll encounter on race day.

By training outdoor, you’re immersing yourself in the very essence of mud racing. It’s like unlocking the secrets of the terrain, learning to navigate through its twists and turns, and forging a connection with the elements that can only be experienced in the great outdoors.

It’s about adapting to the ever-changing landscapes, where every step you take is a testament to your agility and resilience

Not only does outdoor training enhance your physical abilities, but it also nourishes your soul. It’s a chance to escape the monotony of indoor exercise and embrace the freedom of the wild.

Feel the earth beneath your feet, hear the rustle of leaves, and breathe in the fresh air that fills your lungs with vitality.

Nature becomes your training partner, inspiring you to push beyond your limits and discover the strength that lies within.

Total Body Strength For Mud Runs

Imagine yourself as a mud warrior, ready to conquer the treacherous obstacles that await you. Endurance alone won’t cut it—you need strength, agility, and a grip that can hold on tight.

Studies have shown that compound lifts are the key to unlocking your total body strength. These powerhouse exercises engage multiple muscle groups simultaneously, transforming you into a force to be reckoned with.

Picture yourself performing pull-ups, feeling the burn in your back and arms as you conquer the obstacle with ease. Imagine the satisfaction of completing push-ups, feeling your chest and triceps grow stronger with every rep.

Compound lifts like dips, standing overhead presses, bench presses, deadlifts, and squats will sculpt your muscles and prepare you for the challenges that lie ahead.

But strength alone is not enough—you need to unleash your inner athlete. Agility and athleticism are vital in navigating the obstacles with finesse and grace. Jump squats will have you leaping through the air, defying gravity as you conquer each hurdle.

Kettlebell swings will ignite your explosiveness, propelling you forward with unrivaled power. Box jumps will test your vertical prowess, while burpees will challenge your entire body, leaving no muscle untouched. Embrace these exercises as your secret weapons, honing your agility and athleticism to navigate the unpredictable terrain.

Don’t forget the importance of a grip that never wavers. When faced with obstacles that demand strength and dexterity, your grip becomes your lifeline. Engage in exercises that specifically target grip strength, such as kettlebell swings and other gripping exercises.

Feel your hands become like vices, capable of withstanding any challenge that comes your way.

With a solid grip, you can conquer monkey bars, traverse walls, and conquer ropes with ease.

The dynamic strength workout:

Five sets of 30 bodyweight squats, 30 mountain climbers, 20 push-ups, 20 lunges, 15 burpees, and ten pull-ups.

Take as little rest as possible between each move. Keep your heart rate firing throughout the session so you can build strength and endurance at the same time.

The agility and speed workout:

Three sets of 20 kettlebell swings, 20 box jumps, 20 med ball slams, 20 jumping burpees, and 20 jump squats.

Perform each exercise in a successive fashion. Rest for 30 seconds between each move and for two minutes between each set. Use weights that are challenging, but keep good form throughout the workout.

The total body strength workout:

Five sets of 10 back squats, ten bench presses, ten deadlifts, and ten chin-ups.

Back squats, bench presses, and deadlifts are performed at bodyweight. Take less than 30 seconds between each exercise and as much rest as you need between the sets.

Advanced Mud Run Bodyweight Routine

To simulate real-race conditions, try the following routine

• 10-15 military Push-ups
• Bear Crawl 15-25 yards
• 10-15 Squats
• 8-10 Pull-ups
• 10-12 Burpees with a jump
• 20 Spider Lunges

Repeat the set 3-4 times, depending on your fitness status and training goals. And always remember to start the workout with a decent warm-up and end it with the right cool down.

The weekly training plan 

• Monday – The total body strength workout
• Tuesday – Sprint workout
• Wednesday – The agility and speed workout.
• Thursday – Rest or short recovery run
• Friday – The dynamic strength workout
• Saturday – Long trail run or long run with bodyweight exercises
• Sunday –  Rest

Mud Runs  – The Conclusion

There you have it! If you’re serious about training for a mud run, then today’s post should be enough to get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong.

David D.

Thinking of running your first marathon? Then you have come to the right place.

The marathon is a beast of a race and a difficult distance to master. It requires a lot of commitment, discipline, and time. This can crush anyone and is the reason so many runners gave up on their marathon goals early on.

But fret no more. My friend, I got you covered. It might seem hard, but you’ll get there sooner or later. It’s achievable!

In today’s post, I’m sharing a few training tips that will help you get the most out of your marathon training.

Build up to it

Having the right mileage base is the backbone of efficient and pain-free marathon training.

To be race-ready, aim to run four to five days a week with a minimum mileage of 20 miles before doing any serious marathon training.

What’s my best advice? Of course, work up to it as a newcomer to endurance by doing plenty of shorter distance events.

Once you have a few races under your belt, start serious training. Keep in mind that most marathon training plans range from 12 to 16 weeks.

Give It Three Months

Now you got the base. Keep in mind that there ain’t nothing as an overnight success. It takes time, patience, and lots of trial and error to get to where you want to go.

So how do you make sense of out it?

In general, you’d need to train for at least 12 weeks to be race-ready—especially if you’re a newcomer to endurance training.

The three-month period is long enough to safely build up endurance and conditioning, but not so long that your motivation will start to wane off.

So what’s the safest way to increase mileage?

That’s where the 10 percent rule comes in handy. Don’t force yourself even if you felt that you could do more. Abide by the “don’t bite more you can chew.”

Aim to gradually build your weekly mileage up to 40 miles over the three months leading up to race day.

Additional Guide – What’s The Fastest Marathon Time?

Fuel your Efforts

Proper marathon training isn’t just about the miles. You also need to get your diet up to speed.

The fact is, your nutrition is as much as important as your training plan.

To fuel your training, bulk up with high-carb, low-fiber foods (pasta, bread, grains, etc.).

Eat also plenty of good fats (avocados, oils, nuts, etc.) and lean protein (fish, meat, and chicken). Have more water and electrolytes; and more calories for endurance training.

Additional resource – Can you run a marathon on keto

Time Your Nutrition

Don’t ignore your post-workout diet.

Consume a carb-protein drink, such as a recovery sport shake within the recovery window—the hour following a workout.

Some example of good pre-run options includes a banana, bagel with peanut butter, or an energy bar.

I’d also recommend that you experiment with various types of fuel on your training days to see which ones work the best. Then choose to follow the same fueling strategy during the race itself.

What’s more?

Stay well-hydrated. Make sure also to drink plenty of water. Carry your water for long runs to keep you well hydrated.

Sidestep Injury

High mileage exposes you to injury. No matter how careful you are.

How you handle these aches and pains is critical for your marathon success.

Feel pain? Do something about it. Even a small niggle can turn into a serious injury that might derail your marathon training plan.

Use ice, take anti-inflammatory medication, and, most importantly, take enough rest days to allow the injury to heal. Pushing through pain achieves nothing but making things worse.

In short, there’s no room for It’s Okay. Proceed with caution.

What’s more?

Follow the 10 percent rule at all times, work on developing proper running form, and aim to build a strong to help you dodge injury and stay on track.

Build Your Long Runs

Whether you’re looking to finish your first marathon or want to pull off a sub-3:00 event, long runs are key.

Other sessions—recovery runs, marathon-pace runs, and speed work—are also important but not as vital as the long run.

Here’s why.

Long runs help your body adapt to extended periods of running. They simulate real marathon running conditions, which helps to physically and mentally prepare for tackling the 26.2-mile beast.

Once you’re a few weeks in, start building up your weekly long runs. These should be performed once a week, extending the session by a mile or two each week.

Your first step? Start with a distance that you can run with ease—say eight miles—and then progressively build it up.

On the third or fourth week, scale it back by a few miles so as not to risk injury or burnout.

For example, you might run 10 miles on Saturday, 11 miles the next, then 12 miles, and then ten again before moving to 13 or 14 in the fifth week.

So how long should your long run be?

According to experts, build it up to 20 miles a session, but at a pace at 60 to 90 seconds per minute slower than your goal marathon race pace.

Complete at least six long runs (about 20 miles each), the last of which should be roughly two to three weeks before the event—during the start of what’s known as the taper period.

Additional resource – Guide to Marathon Des Sables

Taper Right

The few weeks leading to your race day are most vital.

That’s why all good marathon-training plans have a “taper” period. During the period, you taper or reduce your training volume.

This latter phase of training helps reduce accumulated fatigue and recharge your body after all the training. This, in turn, ensures that you’re well-rested so you can reach your full potential on race day.

Don’t know how to taper? Don’t worry.

This is how:

• Three weeks out:Do your last 20-mile run three weeks before the marathon. Consider your last run as a “race rehearsal” for the event. Run it as if you are running a real marathon race and execute your nutrition and hydration plan, too.
• Two weeks out:Reduce your training volume to roughly 40 to 50 percent. Resist the urge to run harder or longer, as doing so will only compromise your efforts. Excess energy? Cross-train, but stay low impact.
• One week before the event: Cut your mileage to one-third of your normal training volume and keep your usual pace for the most part. Focus on recovery during the last week. Make surethat you’re soreness- and pain-free in the three days before the event.

Beyond The Marathon

You just finished a few marathons and feel like you’re ready for more challenges? Go ultra.

These ultra beasts will push your body and mind to the breaking point. So only consider stepping in after competing in a bunch of marathons, obstacle course events, and other endurance races. Your inner game plays a huge role in ultra events. So be careful.

Note: If you have already crossed the finish line on some of these races, then congrats, and I urge you to email me because I really want to learn more about the training you went through in order to get ready for these crazy events.

1. 
   

   Marathon des Sables

Also known as “Marathon of Sands” in English, This crazy race takes place in the breathtaking Moroccan desert in North Africa and is one of the cruelest footraces on Earth. It’s also one of the well-organized multi-day endurance events in the world, but don’t worry, it’s not a death sentence, so it’s still within reach.

What to expect

The MDS is a 6-day race that will test your endurance as you make your way through a 154-mile hellish trek under some of the most inhospitable conditions on the planet. So this race is not really for the faint-hearted.

During the event, you have to run the equivalent of a full marathon each day of the race on the sand in hellish desert temperatures. Plus, it’s a self-sufficient race. So participants have to carry their own supplies and the necessary items for desert survival. Make sure you’re really ready for this so you won’t waste your money, or God forbid, get lost in the desert.

2. 
   

   The Jungle Ultra

The Jungle Ultra Marathon is a 140-mile race from The Andes to the Amazon. The racecourse consists of tough jungle trails, mountain roads, and village tracks as participants lead their way down from 10500 ft in the Cloud Forest to Amazon Jungle below.

What to expect

This endurance event will have you partake in a five-stage race covering roughly 140 miles through the humid and merciless Peruvian jungle, wetting your feet in 70 tropical rivers and streams before you reach the finish line.

It’s not all. You are expected to make it through the jungle while carrying your own supplies, a hammock to sleep in, and fight off hordes of hungry bugs and temperatures in the ’90s. MacGyver’s survival ability required.

3. 
   

   Badwater Ultramarathon

This is one of the grandfathers of the modern ultrarunning craze. This even goes way back to the mid-’70s, and it is, still, one of the toughest and most challenging footraces on earth.

What to expect

During the event, you will have to cover a 135-mile through Death Valley, the hottest spot in the U.S,  during July, the hottest month, so expect scorching temperatures over 125 degrees.

The race kicks off below sea level, then climbs up to 8,300 feet to the trailhead at Mountain Whitney.

4. 
   

   Antarctic Ice Marathon

People pay good money to compete and run in the Antarctic Ice Marathon, the only official marathon run on mainland Antarctica and is a member of the Association of International Marathons & Distance Races (AIMS).

Taking place at 80 degrees south, just a few hundred miles from the South Pole at the foot of the Ellsworth Mountains, the Antarctic Ice Marathon also is the world’s southernmost marathon.

What to expect

This is a truly Antarctic challenge with conditions comprising ice and snow, with average temperatures between 0 and -10 degrees F. Plus, the whole event takes place at an altitude of 2300 feet. Getting adapted to the heat changes is key for avoiding massive heat loss.

5. 
   

   North Pole Marathon

On the other side of the planet, the North Pole marathon has been recognized by Guinness World Records as the most northernmost marathon on earth.

What to expect

The North Pole marathon takes place at Russia’s Bareno Ice station in the geographic North pole and will have you running across Arctic ice on the top of the world. You’ll be mainly racing on 6 to 14 feet of ice— the only barrier between you and the salty Aortic ocean below—to complete 26.2 miles in one of the remotest parts on earth.

1. Hardrock 100

If you are into mountain races, then this one is for you. The Hardrock 100 takes place in San Juan, Colorado, and is held each July since 1992.

What to expect

The Hardrock 100 is the premier ultra mountain race, with an average altitude of roughly 11,100 feet above sea level, the highest point reaching over 14,000 feet atop Handles peak. The racecourse circles around the San Juan Mountain Range of southern Colorado.

During the event, expect to suffer from altitude sickness, with symptoms including headaches, dizziness, and a plethora of other trouble.

So it’s not, really, your typical 100-mile trail run. And what makes it extra hard is that you are expected to finish the whole course in under 48 hours. Otherwise, you would be disqualified. The route is already hard, plus racing with time. What a combo!

7. 
   

   Spartathlon

One of the most famous and grueling endurance events held annually in Greece since 1983.

What to expect

The Spartathlon is s a non-stop 153-mile that kicks off in Athena, Greece’s capital, and wraps up in Sparta, the legendary city.

The racecourse simulates the road that the Greek messenger Pheidippides ran in 490 BC to alert the Spartans and ask for help against the Persian army in what’s known as the battle of Marathon.

So you will be, lit really, taking on a legendary path and celebrating thousands of years of tradition.

What makes it this even really challenging is that you have only 36 hours to finish the course, so if you failed to make it to one of the 75 control points along the course, you are disqualified.

As a final note, keep in mind that the legendary Pheidippides died of exhaustion shortly after finishing the whole course himself.

Conclusion

Ain’t no mountain high enough. Ain’t no races long enough. Of course, once you feel up and ready to take on the challenge. The rest is just details (and paying for the hefty race fees).

It is still doable. Believe that someday you can compete in one of those. In meantime, prepare your best!

If you’ve problems sticking to your running routine, this post is ideal for you.

Running is good for you for many reasons—it boosts your energy, uplifts your mood, fends off weight gain, etc.

I can go on and on.

But here’s the tricky part. Logging the miles on a consistent basis is no easy feat.

Fret no more.

In today’s article, I’ll share with you a few tips and guidelines to help you establish a running routine that you’ll actually stick to.

Sounds great?

Let’s lace up and dig in.

Start Easy

The first time I took up running, I decided to run daily for an hour. But, as I have soon discovered, it was a big mistake.

Here’s the truth.

When you do too much too soon—whether it’s running, weight lifting, yoga (yes!), you’ll end up sore, injured, or burned out—not the makings of a great start, I daresay.

In fact, even you’re the most motivated person in the world, the go-hard or go-home attitude isn’t great for keeping momentum.

So, instead of shooting for the stars, think baby steps and build it from there.

How to Get Started

During the first few weeks, start with something you can do effortlessly—even if you’re severely lacking in both motivation and self-discipline.

For example, if you want to stick to your running routine, begin by jogging just for 15 to 20 minutes three days a week—it’s really that simple.

Once the “jogging habit” goes on autopilot, you can then gradually increase the length and intensity of training.

Doing so will definitely help you establish the exercise habit without hurting yourself.

The best way to get fit without getting hurt is to opt for the walk/run method.

Additional Resource – Here’s how to create a running plan

Have a Plan

I started running roughly 11 years ago, and if the practice has taught me anything is that planning is key to success.

After all, failing to plan is planning fail.

“But, David, I just want to run off a few pounds; I have not intentions to become a “serious” runner!”

I completely agree.

Just hear me out

Even if you’ve no racing ambitions, it’s a good idea to follow a planned out running schedule to help you stay consistent and safe.

Without a plan, you might risk increasing mileage too quickly, which definitely, will result in injury and disappointment.

The Plan(s) You Need

Here is the good news.

You don’t need a complicated plan.

At a minimum, aim for 140 to 160 minutes of exercise per week. That equates to roughly 30 to 45 minutes a day, four to five times a week.

A typical weekly training template involves running on Monday, Wednesday, and Saturday—covering 3/4/5 miles on those respective days.

Then cross-training—lift weights, do yoga, bicycle, swim, whatever—on Tuesday, Thursday, and/or Friday.

Sunday should always be a rest day.

If you’re looking for a thorough schedule, then give my C210K plan a whirl. Or try this 30-day beginner running challenge.

Stay Accountable

Plenty of people set goals, but far fewer are willing to do all it takes to turn their vision into a reality.

The fact is, simply setting goals, then writing them down is just one piece of the puzzle.

That’s why having some form of accountability is crucial.

When you’re accountable to someone other than yourself, it may help achieve more progress thanks to the power of peer pressure.

Knowing that those holding you accountable will be asking you for updates on your progress will help you stay motivated to keep running.

And science agrees.

Research has found that people who share their goals with others are twice as likely to achieve them as those who keep the goals to themselves.

How To Build Accountability

It’s a two-step process.

Firstly, set the right goal (we already talked about that), then be willing to let others help you achieve it.

Involve everyone around you. Good candidates include your partner, a family member, a friend, or even a pro such as a personal trainer or a coach.

Next comes the hard part.

Once you share your goals, keep track of your short-term goals and set a deadline, then schedule regular appointments to report back to your circle on your progress. Don’t forget to also monitor your recovery and the rest.

Set The Right Goals

Another critical key to sticking to running is setting the right training goals—as long as they’re within reach.

Otherwise, you’ll be setting yourself up for failure.

So, how to set the right running goals?

It’s quite simple: Set SMART goals. This method is incredibly helpful for building habits. It stands for Specific, Measurable, Attainable, Realistic, and Time-bound.

For instance, “I want to start running” is not a SMART goal.

“I want to be able to run for 30 minutes, non-stop, at a conversational pace by July” is more specific, quantifiable, and incorporates a deadline.

Once you set your goals, put them up in a prominent place to serve as a reminder.

Set Up Triggers

Most people rely on positive thinking and motivation for creating lasting habits.

However, this may not be enough.

Instead, I’d recommend that you also set up triggers.

Let me unpack this.

Triggers are a less-known secret to forming lasting habits—or breaking an old one.

Triggers are, basically, reminders—a place, time of the day, cue, etc.—that set off an automatic reaction to perform a task or activity.

In psychology circles, triggers are typically associated with bad habits.

For example, alcoholics have a number of triggers—stress, anger, social isolation, etc.—and whenever they experience one or a mix of these, they get the urge to drink—regardless of future ramifications.

Fortunately, triggers work very well for positive habits, too.

When the bond between the habit and trigger becomes strong, the habit will become automatic. The stronger the bond, the more embedded the habit.

Running triggers could be waking up in the morning, drinking coffee, finishing work, or anything you want.

For my trigger, I choose to drink coffee in the morning. When I do so, I know it’s time for my workout because I have habitually trained myself to exercise after my morning coffee.

Visual triggers are also ideal.

One trick I used to help me better stick with my running routine is to lay out my workout clothes next to my bed the night before a run.

This encourages me to work out and head out for a run even when I’d rather stay tucked in the comfort of the sheets.

Get Social

Social support can impact your commitment to stick to exercise, according to research published in the Journal of Behavioral Medicine.

Pairing up helps keep both of you motivated and accountable for maintaining the exercise routine.

It makes you less likely to abandon your exercise plan program.

Choose the right partner, though. Just because someone is your best friend, it may not make them a suitable partner.

Instead, look for someone who shares your fitness level and goals.

Another option is to join a fitness group at local gyms, like Yoga, martial arts, spinning, or CrossFit.

Or, at the very least, tell at least one other person about your new exercise resolution, then ask them to keep you accountable.

Reward Yourself

In psychology 101, if a stimulus, such as running, triggers a positive response, chances you’ll want to reproduce the feelings by doing it again—running in this case.

The more you reward good behavior, the more you encourage it.

Give yourself immediate rewards whenever you achieve a running goal or complete a set of planned runs.

How? Be systematic about it.

Create a running plan and have a reward attached to attaining a certain goal, be it running three times a week, completing eight 400-meter reps, or running a 5K under 30 minutes. You choose. But be careful with your reward system. Keep it as healthy as possible and not food-based.

Getting a new pair of jeans, going out with friends, having a hot bath, Netflixing your favorite show, etc.

Keep Track

To stick to your running plan, track your progress using a training log or journal. This not only helps you better understand your strengths and weaknesses but also provides an objective look at your training routine.

What’s more?

It also keeps you accountable for your action as you develop your new exercise habit. Again, accountability matters.

After each workout, note the following:

• Time and distance
• How you were feeling
• Comments about how you felt
• Approximate mileage
• Weather conditions
• Pre-run meal
• Calorie burn
• Sets performed
• And anything else relevant to your running routine.
• Weight loss—or gained
• Numbers on the scale
• Waist circumference measurements
• Food intake
• Eating habits and patterns
• Hydration levels
• Before and after photos

Make The Time

Lack of planning tops the reasons people fail to stick to exercise for the long haul. And as the saying goes, failing to plan is planning to fail.

As a matter of fact, you’re more likely to stick to your exercise routine if you have strategies to help you overcome obstacles.

That’s why I’d recommend that you prioritize exercise.

At the start of each month, sit down, grab a pen and a calendar, pick out the days you want to work out, then schedule them in advance.

Aim for 14 to 16 runs for an average month.

Then, once you’re done scheduling, keep your run dates with yourself ironclad, and don’t let other engagements interfere.

Said otherwise, make your exercise a priority, then rearrange your life around it.

You should also have plan B in case of unforeseen forces (think unscheduled meetings and bad weather)  you to cancel your session.

Make it as far as possible from your working hours but still within your productive window. Otherwise, you’ll always use your job or being tired as an excuse not to exercise. And that’s just bad.

Beat Boredom

Last but not least, one thing you need to beat to stick to your running plan is, plain and simple, boredom.

Other than injury and burnouts, boredom tops the reasons people give up on running. The key to beat this takes a lot of creativity.

You can make running fun in a lot of different ways.

Here are some ideas:

• Instead of running solo, pair up with a friend or co-worker. Misery, after all, loves company.
• Create a playlist of your favorite songs that you only listen to when you work out. Put it on shuffle mode, so you’ll discover more songs.
• Listen to a fiction audiobook and get lost in the story.
• Find a good podcast. My favorite is the Joe Rogan Show.
• Run somewhere pristine and beautiful. Enjoy the sights and sounds as you go.
• Make your running time your sacred time. Practice running meditation.
• Create a reward system in which you treat yourself to a treat whenever you reach a specific running milestone.
• Vary your routes and workouts
• Stay away from industrial or polluted areas.

The options are almost endless.

Regardless of what fun means to you, as long as it’s working, you’re good to go. This will help you stick with it.

Conclusion

There you have it! If you’re serious about sticking to your running routine, today’s guidelines should help get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

The history of the sports is filled with heroes who have shown great sportsmanship worldwide. From baseball to boxing, black people have always dominated the sports in international events. Following is a list of the top 10 black athletes who have shown why they are best in their profession.

1.      Muhammad Ali

Muhammad Ali is known as the greatest boxer of all time. He was the first black fighter who lifted the title of world heavyweight champion in three different competitions. He also was able to defend his title 19 times. Apart from mastering his boxing skills, he always showed good sportsmanship in the ring. Therefore, whenever someone writes names of the top 10 black athletes of all time, he/she will defiantly consider Muhammad Ali the priority.

2.      Michael Jordan

Another most successful black athlete in history is Michael Jordan. He is also regarded as one of the most successful National Basketball Association players. Talking about his achievements, he won 6 titles while representing the Chicago Bulls. His total wealth is more than $1.8 billion, and he also received the prestigious award of the presidential medal of freedom.

3.      Serena Williams

Serena Williams will always be regarded as one of the most iconic tennis players in history. In her achievements, she has won 23 doubles and 73 singles titles. She has also won gold medals for her country, including 3 in womens doubles and one in womens singles. She has also conquered the Australian Open seven times. Apart from all these achievements, Serena Williams has also been twenty-three times Grand Slam champion. Her journey to conquer the court is still on its way as she has not hinted anything towards retirement yet.

4.      Usain Bolt

Usain Bolt is a Jamaican athlete who has won the gold medal for his country multiple times in the Olympics. Being a black athlete, some of his life incidents are about racism problem. However, he never cared about this issue and continued to make his nation proud. With eight gold medals to his name, Jamaican Usain Bolt is the most successful sprinter in the world so far. He is also the first man ever who won both the 100- and 200-meter races. He still holds the records for fastest 100, 150, 200, and 300 meters.

5.      Simone Biles

Simone Biles is an American gymnast who has won 7 Olympic medals for her nation, including one silver and one bronze medal in the Tokyo Olympics 2020. Born in Texas, Simones interest developed in gymnastics when she was only six years old. Ever since then, she is improving her gymnast skills in every single competition. Apart from the Olympics, she has won 25 medals in the world championships.

6.      Venus Williams

Venus Williams is an American tennis player like her sister Serena Williams. Both William sisters have been known as one of the best female tennis stars, and both have beaten their opponents in the womens doubles on many occasions. She has won four gold medals and one silver medal in the Olympics. Her gold medal career started in the Olympic Games in Sydney when she won a gold model individually as well as with her sister in womens double.

7.      Jackie Robinson

Jackie Robinson was the first athlete who broke the racism barrier and played the Baseball League with the Brooklyn Dodgers. The whole world admired his extraordinary baseball skills. Robinson joined the baseball league after he was discharged from the army in 1944. Under the services of Robinson, the Dodgers were able to collect six pennants. At the time of retirement, he had a record batting average of .313 and 1563 hits. In 1962, he was also elected to the baseball Hall of Fame.

8.      LeBron James

LeBron James is known for his exceptional athletic skills. He started his career in elementary school when he was named Ohios Mr. Basketball. In the last ten years of the NBA, no one has scored more points than LeBron James. Further, he has won four championships, and he has also been the MVP of the National Basketball Association four times. LeBron is also among the players with the longest wingspan in NBA.

9.      Kobe Bryant

Kobe Bryant was one of the most impressive athletes in the history of basketball. He spent his 20 years career with the Los Angeles Lakers in the National Basketball Association. He was one of the only few people who were selected in the sports right after high school. In his 20 years career, he won five championships as well as became the MVP of the NBA in 2008. He took his retirement in 2014 after surpassing Michael Jordan in terms of all-time highest NBA scorer.

10. Kareem Abdul-Jabbar

Kareem Abdul Jabbar is another legendary basketball player who led his team Bruins to three national titles. His dominance in the NBP was also worth seeing as he first led the Milwaukee Buck to the championship and then assisted Los Angeles in winning tournaments. He ended his career with six MVP and six NBA trophies. At the time of retirement, he was the all-time highest scorer in the same league.

The sports persons mentioned above are great examples of why hard work is the key to success. Of course, most of them struggle at the start of their work, but they were named iconic players due to their consistency and hard work. Although black athletes have been actively participating in all the sports, their major services can be seen in football and baseball. Similarly, in Sprinting, Usain Bolt will always be remembered for his services to his nation.

**This is A sponsored Post*

Are you looking for ways to improve your academic prowess and cognitive performance? With the help of a balanced lifestyle, you can increase your academic achievement. Our lives have changed due to the global pandemic and going back to schools and colleges is a big change nowadays.

From staying at home all day long to going to school in classrooms or attending online classes is a change that will lead to a change in physical activity habits as well. Primarily, your habits will go out of the door, be it better eating, sleeping, exercising, etc.

However, this doesn’t have to be the case. Improved eating and a healthy lifestyle will not only make you feel good but will also help you and benefit you in your higher academic education. There are also services that can be of help, such as UK Assignment Geek, among others.

Maintaining an improved lifestyle means that your marks in tests, quizzes, assignments, etc. will get better and will have an overall positive impact on your lifestyle and living. Following things positively influence your ability to learn as well as retain information.

• Exercise
• Sleep
• Nutrition

Exercise

Looking for a great way to increase your cognitive function? Keep a balance between physical activity and academic abilities. As a university student, you must stay fit and healthy as you have loads of work to do.

Not all of us love PE classes but scientific mental health research backs the claims that exercise is good for cognitive processes, concentration and attention. Lack of activity causes weight gain as well which is linked to medical issues such as heart disease, diabetes, etc.

Make sure that the timetable and curriculum have physical activities and events in them that can be enjoyed by everyone. From supporting and developing brain function to improving memory retention, exercise has various benefits.

We all know how hard it is to eat good while on campus, what with all the late-night food cravings and cheesy pizzas to appease them. Being physically active strengthens the core. It will help you burn up all those extra calories, and you will be able to eat anything you want without having to worry about gaining weight.

What better way to keep yourself fit, right? Running is an important multi-purpose physical activity that helps you stay positive. Fit children and adolescents are the future of tomorrow. Lets take a look at the few reasons why you should start to exercise in college every day!

1.    Releases frustration

As students, we are always burdened with loads of homework, assignments, tasks, projects, etc. We can’t stay calm and relaxed with all thats going on. Fortunately, if you start running daily, all that pent up tension and frustration will have an outlet, and your cognitive performance activity will improve.

2.    Helps you socialize

Running is not only one of the best workouts, but it is also a nice way to make new friends as well. You are bound to find some new friends. You can lean on them to provide you with the encouragement to keep participating in sports.

They will keep reminding us why exercise is important for our brain development and keep us going.

3.    Boosts your physical performance

Why should you run every day? Because this activity will boost your academic results and performance. We spend most of our days in lecture halls with teachers or our dorm rooms. We don’t get to spend enough time outdoors.

“A run for 20 minutes will not only help you relax but will also boost your performance and upscale your mood. The increased power will help you have a clear, academic mind and focus while you are reading as well”, says Elijah Schmutz, a writer at papersowl.com that specializes in public health. Measure the time you spend running. It will help you stay in good shape.

4.    Quality Alone Time

In the world of today, it is hard to find some good old quality time with yourself. With all the academic commotion in the dorms and on campus, a run at night will help you clear your mind and your thoughts aligned.

The activity will help you reconnect with yourself, and you will find that you are full of positivity and the cloud of negativity is long gone.

You will get an opportunity to meditate and get rid of anxiety and depressive thoughts. Moreover, you will be able to enjoy the outdoor breeze and fresh air.

Physically running helps your body produce serotonin, the hormones that induce a feeling of bliss in your system. Along with serotonin in the brain, dopamine and norepinephrine are also released which helps with memory retention and attention issues.

Sounds amazing, right?

Sleep

With gaming, smartphones, social media, and whatnot, we don’t get enough sleep these days. Lack of sleep negatively affects your performance and the ability to focus on the task and represses recall skills as well.

Moreover, it instigates depression and increases your stress levels, and you display aggressive classroom behavior. We know that a late-night study session before your exam sounds good and you want to stay up late to finish that assignment.

However, we recommend that you sleep to support your cognitive performance activity.

Nutrition

A balanced diet is good for everyone, but especially for students since fast foods and processed foods are readily available in the school canteens and cafeterias. You have to ensure that kids learn the importance of good eating.

We all know it is very easy to sit in front of the computer and eat several bags of chips at once. However, that is unhealthy. If you eat improved food, it increases the blood flow to your brain and keeps the brain sharp.

Eating small, improved meals at regular intervals will keep the mind fresh and blood glucose levels normal. There are so many difficulties and challenges, and to successfully navigate through them, you need to exercise.

Better Lifestyle for Improved Grades – Final Word

We live in a busy world today where it is very easy to neglect our health and make bad lifestyle choices. When you are responsible for learning, you have to balance physical and academic activities.

Choose a physical activity for physical fitness that will keep both your brain and body sharp and fresh! An increase in physical activity is one of the components of improved academic performance. Moreover, it improves your performance and also helps keep a positive relationship with your body.

Time spent training your abilities is time well spent. Here is to a healthier life!

Running is awesome.

Research has shown that it prevents a host of chronic diseases, improves mood, burns calories, helps maintain a healthy weight, increases lifespan, improves brain power, and so much more.

However, getting into running may seem daunting—especially for the complete beginner.

Fret no more. I got you covered, buddy.

In today’s post, I’m going to share with you some of my favorite running tips for beginners to get you started on the right foot—literally and figuratively.

So are you excited? Then here we go.

How To Get Into Running?

The answer is simple: slow.

This is the best way to get into running without risking injury or burnout.

Most beginners make the mistake of starting too fast, too hard, then they get hurt or overtrained (sometimes both) within a few weeks. You are asking for burnouts and/or overuse injuries such as Runners Knee, Stress Fractures, etc.—all of which can sideline you for many weeks, compromising and ruining your training resolve.

Even if you’re already in decent shape, have perfect technique, and have $200 shoes, running will always be a high-intensity, high-impact exercise. Don’t mess with that.

So how do you put this into practice?

Simple. Schedule three to four one-hour walks for a couple of weeks before you try running. This way, you get your body moving without putting too much stress on it.

The next step is to start to gradually introduce running to your sessions. Let’s see how.

The Walk/Run Demystified – How to Get Into Running The Easy Way

After three or four weeks of walking, including some relatively faster walking/jogging intervals—low-intensity jogging alternated with brisk walking for recovery.

The ideal session comprises warming up with walking for 5 to 10 minutes, then jogging for 30 to 60 seconds or so, alternating with walking recovery periods.

As you get fitter, increase the time spent running while taking less and less for recovery until you can run for 30 minutes straight with little huffing and puffing.

Start with short periods of first—8 minutes, then 10, then 13, then 15, and so on.

Later down the road, once you’re comfortable running for 30 to 40 minutes, then, and only then, you can add distance and intensity.

Walking to Running Ratios

To practice the walk-run method the right way, take the walk breaks before you start getting tired. That’s the way to go.

Contrary to popular belief, this beginner runner method does not mean that you should take breaks only when fatigued.

As a matter of fact, the walk/run method is about taking recovery breaks way before fatigue starts to set in.

Here are three walk-to-running ratios to experiment with. Pick the ratio that feels the most appropriate for you.

• The Newbie:Jog for 20 to 30 seconds. Then walk for one to two minutes
• The Intermediate:Jog for three to five minutes. Then take a two to three minutes walking break.
• The Experienced: Jog for eight to ten minutes. Then walk for 30-second to one full minute.

Take Your Time When Starting a Running Routine REORDER

Gradual progression is the other cardinal rule.

If you’re not willing to follow this rule, then you shouldn’t bother running—or doing any other form of exercise—as you’ll only end up hurting yourself.

If you got injured and hurt early on, your interest will fizzle, your enthusiasm will fade, your motivation will hit rock bottom, and you’ll give up.

What should you do instead?

Your body needs time to adapt. That’s a key principle for injury-free and effective training—whether you’re a running newbie or an elite Olympic weightlifter.

It takes time (roughly two to three months of regular training) for your ligaments, tendons, joints, and muscles to adjust to the high-impact forces of running. Try to rush this process, and you’ll, sooner than later, end up injured.

Becoming a full-time runner does not happen overnight. It requires patience and gradual progress. You didn’t become a complete total couch potato in 4 weeks, so you shouldn’t expect to get fit and in shape in 4 weeks.

So, please progress slowly. Aim to increase your actual time spent running by no more than three to five minutes from one session to the next.

Distance Matters

TIME first, DISTANCE later. Make that your motto.

I hate to sound like a broken record, but you can only add distance and intensity once you have built enough cardio and stamina and are used to the rigors of running.

And please keep in mind that you have the rest of your life to work on getting fit. Don’t let unrealistic expectations dictate the pace of your workouts.

Comfortable Pace–The Talk Test

One thing you can do to exercise within your capacity is to monitor your training pace.

Enter the Talk Test

This is the best way to monitor your training pace and effort is the Talk Test.

The Talk Test has been around for decades, and it’s still here because it’s simple and it works like a charm.

The principle is, if you can carry on a conversation with your training partner while training, then you’re not overly challenging your cardiovascular system.

But, if you’re huffing and puffing your way through, you’re running too hard.

Your breathing should be under control, and you should be able to maintain a conversation with your training buddy without gasping for breath on every step you take.

You should be able to recite the Pledge of Allegiance without much trouble.

Rest

Do not ignore recovery days. They are as vital to fitness progress as the training itself. They are also essential for preventing injury and burnout.

So, as a rule of thumb, take plenty of rest between workouts, with two days off every week.

For more on proper recovery, check my article here.

How Long Does it Take

So, how long will it take to become a runner?

I hate to sound like a broken record, but every runner is different and responds differently to the high-impact stress of running.

That’s why answering the question “when will running start to feel easier for me?” is tricky. Every runner is unique—with every meaning of the word.

It all depends on the individual. No more. No less.

There is no right or wrong answer because every individual is unique and has a different starting point. So, the answer depends on you.

But, all in all, here are some factors to consider when attempting to find out how long it will take you to become a runner—whatever that means for you.

• Your current shape—or how to fit you where before you take up running.
• Your age.The younger you are, the quicker you can get in shape.
• Your current body weight. If you are overweight or many pounds heavier, then chances are it’s going to take you a little bit longer than someone with a healthy weight.

Conclusion

There you have it. If you’re planning to get into running then today’s article should get you started on the right path. The rest is really up to you.

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

In the meantime thank you for dropping by.

Keep training strong.

Weight gain remains one of the biggest health concerns in the world. Statistics show that obesity alone led to the deaths of some 4.7 million people in the world in 2017. Unfortunately, more and more people are becoming obese, thanks to the lockdowns that are being informed by the COVID-19 pandemic. Many people are gaining weight as a result of staying at home due to corona.

The good news is that overweightness or obesity are both very easy to get rid of with a running or jogging routine. Notably, running or jogging can only be as effective as how properly it’s done. There’s no getting away from the fact that many people make mistakes that can simply be detrimental when it comes to running as a way to lose weight. Those mistakes are as follows:

1. Wearing Improper Clothes

You see, I come from a highland region where it gets so cold both in the early morning and late evening hours. A lot of times, I see people jogging while dressed up in heavy jackets and beanies. Even though they do so to avoid feeling cold, it’s not recommended.

Heavy jackets and other items designed for cold can wear you down and also make you feel uncomfortable due to high temperatures. All that can cause you to tire faster and end your jogging session earlier than you should. Consequently, you’ll end up burning fewer calories than you should for the day. To avoid that, just put on your running clothes and forget about the cold. After all, your body will heat up once you get moving such that you won’t feel cold.

2. Eating Unhealthy

Some people combine dieting with running in the hope that these efforts will help them shed excess pounds fast. Other people forget about paying attention to what they eat. They think that running alone is enough to bring their weight back to a recommended one.

But the reality is that both case scenarios amount to unhealthy eating. Dieting restricts you to particular kinds or small amounts of food. Because of that, it may cause you to miss out on certain nutrients crucial for your body as far as jogging goes. For example, dieting limits your calorie intake. Yet jogging requires more calories due to the extra energy your body needs. By restricting your calorie intake through dieting, you deprive your body of the sufficient amount of energy it needs for running.

At the same time, eating anyhow can jeopardize your running efforts. Consuming foods high in fats when you are running to burn the same fats can be counterproductive.

Additional Resource – Your guide to weighted vests for running.

That means you need to strike the right balance between what you consume highly, what you eat moderately, and what you avoid altogether. Talking to a fitness expert is the best way to do so.

Fresh n’ Lean and BistroMD are some of the best sources of organic meals that can help promote your running efforts. The former and the latter offer meal kits designed for active people or people who want to lose weight, respectively. I found a good comparison article that nicely compares and contrasts the two amongst other meal kit providers. Read the post to find out which company between Fresh n’ Lean and BistroMD best suits your needs. Also, see what the author had to say about other top meal kit delivery services out there. These include Green Chef, Sun Basket, Purple Carrot, Blue Apron, and Veestro. The rest are Splendid Spoon, Factor, and Daily Harvest.

Additional resource – Here’s how to lose body fat.

3. Drinking Water While Running

Running can lead to dehydration, causing you to feel thirsty such that you want to drink water. However, it’s not a good idea to hydrate while running. Otherwise, doing so may lead to a problem known as “gastrointestinal distress,” which can be characterized by abdominal pain, cramping, among other symptoms. These symptoms can cause significant discomfort, causing you to end your running session prematurely even before you burn enough calories or fat. By making this mistake repeatedly, your running routine will consequently become counterproductive.

To avoid feeling thirsty and needing to drink water while running, hydrate your body at least 15 minutes before the run. Learn how to control your thirst so that you can avoid drinking water while running for the best results. After all, you only need 40-50 minutes for a jogging session.

4. Running While Singing Or Talking

Did you know that running or jogging can be quite painful, especially when you are not used to it? Yes, the temporary burning sensation in the lungs and the windpipe that comes with this activity can cause pain and discomfort. But there’s a way in which you can minimize this unpleasant sensation—taking controlled breaths. By taking longer, more relaxed breaths, you’ll be able to run longer without feeling so much of this painful sensation. Avoiding singing or talking while running is an incredible way to control your breath.

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

5. Running Improperly

Many people don’t know how to run without getting tired quickly. But it’s simple, and the secret lies in how your foot lands on the ground. Your forefoot should touch the ground first followed by your midfoot and then hindfoot. Landing your entire foot at the same time or even hindfoot fast on the ground will cause you to get tired quickly. You can try this practical tip to see for yourself.

Additional resource – Here’s how to lose 100 pounds.

Final Thoughts

Weight gain is a serious health concern that can lead someone to an early grave. That’s because it comes with many life-threatening conditions including stroke and heart attack. Yet many people are becoming overweight, thanks to this pandemic and individual lifestyle choices. For those who want to go back to a healthy weight, running is one of the most effective ways to do it. Just make sure to avoid the above mistakes when you decide to run to lose weight. Wear proper running clothes, eat healthily, avoid drinking water, talking, or singing while running, and know how to land your foot on the surface.