How To Get Into Running

start walking

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.


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.


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.

The Top 5 Costly Mistakes To Avoid When It Comes To Running To Lose Weight

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.


Running Traffic Safety: 18 Ways to Run Safely on the Road

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents.  That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

  • When running on a quiet and safe residential road
  • During an organized race
  • Roads on which traffic is almost nonexistent
  • Roads without sidewalks
  • Frozen sidewalks that may be hazardous and/or slippery.
  • Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

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

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit 

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.


There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

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.

Beyond Just Fitness: Unveiling the 13 Proven Scientific Benefits of Running

aqua jogging

Looking for a comprehensive rundown of the scientific benefits of running? You’ve landed in the right spot!

Running is the undisputed champion of calorie-burning, stamina-boosting, heart-pumping aerobic exercises. It’s your ticket to managing weight, enhancing endurance, and fine-tuning cardiovascular health. But hold on tight because there’s more!

Hitting the pavement or trail isn’t just about physical fitness; it’s also a shield against chronic diseases like obesity, high blood pressure, type 2 diabetes, certain cancers, stroke, and a laundry list of health adversaries.

But guess what? There’s an extra layer to this tale. Exercise, particularly the art of running, has the incredible power to reshape and supercharge your brain. It’s like a long-term investment in your cerebral prowess and overall longevity.

Curious about the scientific backing behind these running benefits? In today’s post, we’re diving deep into the scientifically proven perks of running. So, grab your running shoes, and let’s embark on this enlightening journey.

Running Benefit No 1 – Your Heart Health

The benefits of running for heart health are well-supported by scientific research. Here’s an overview of some key studies and how running contributes to heart health:

Study I: A study conducted at The Lawrence Berkeley National Laboratory, Life Science Division, found that running can lower the risk factors for cardiovascular diseases, such as high blood pressure, diabetes, and high cholesterol.

Study II: Research published in Circulation in November 2013 demonstrated the positive impact of aerobic exercises like running on blood pressure and hypertension. It showed that moderate to intense physical exercise, including running for about 40 to 50 minutes per session over a three-month period, can lead to significant reductions in blood pressure.

Study III: A study involving female runners, published in the New England Journal of Medicine, revealed that regular running can increase levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). This is a significant benefit for heart health.

Running helps prevent heart issues by:

  • Lowering blood pressure.
  • Strengthening the heart muscles.
  • Increasing the heart’s working capacity.
  • Improving blood flow.
  • Boosting levels of HDL (good cholesterol).
  • Reducing unhealthy triglyceride levels.
  • Lowering blood sugar levels.

To reap the heart health benefits of running, the American Heart Association recommends aiming for at least 150 minutes of moderate-intensity physical exercise per week. This amount of exercise can help maintain healthy blood pressure levels and support overall cardiovascular health.

Running Benefit No 2 –  Prevents Obesity

Running is indeed an effective tool for preventing and managing obesity, and its benefits for weight loss are supported by scientific research.

Here’s how running contributes to weight management and the science behind it:

Calories Burned: On average, running can burn around 100 calories per mile, depending on factors like speed, body weight, and terrain. This means that the more miles you run, the more calories you burn.

The Calorie Deficit Principle: Weight loss is a numbers game, often expressed as “calories in vs. calories out.” To lose one pound, you generally need to create a calorie deficit of around 3,500 calories. Running helps create this deficit by burning calories, and lots of them.

Complementary to Diet: While running is an effective calorie-burning activity, it’s crucial to remember that weight loss is not solely about exercise. Diet plays a significant role, and it’s essential to maintain a balanced and calorie-controlled diet alongside running.

Scientific Evidence: Research conducted at institutions like the Medical College of Wisconsin and VA Medical Center has shown that running at a challenging level on a treadmill can burn 700 to 800 calories in one hour. This demonstrates the calorie-burning potential of running. Another Medicine & Science in Sports & Exercise study of over 100,000 runners, those who logged in about 30 or more miles a week gained fewer pounds in their bellies all through their mid-life years than those who ran less than ten miles per week.

Better Than Walking For Weight Loss:  Research published in the publication, titled “Greater Weight Loss From Running Than Walking,” and conducted at the Lawrence Berkley National Laboratory in Berkley, California, compared weight loss and weight maintenance by analyzing survey data from 15,000 walkers and 32,000 runners who enrolled in the six-year study.  Both groups lost weight, but the Runner’s Group shed more pounds.

Additional resource – Running with diabetes

Running Benefit No 3 –  Run away from Cancer

Recent statistics have put cancer as the third biggest killer in the world. Each year cancer claims the lives of over 500,000 people in the U.S. alone.

The most common cancers are breast cancer, lung and bronchus cancer, colon and rectum cancer, and prostate cancer.

Here’s some good news. The relationship between regular exercise and a reduced risk of cancer is supported by scientific research.

Here’s a summary of the evidence and findings from various studies:

Study I – Colon Cancer: A study published in the British Journal of Cancer found that individuals who engaged in brisk walking for up to 6 hours per week were about 25 percent less likely to develop colon cancer compared to those who walked only 30 minutes per week. This suggests that regular physical activity, even in the form of walking, can significantly reduce the risk of colon cancer.

Study II – Colon Cancer Markers: Research conducted by the Public Health Sciences Division and published in Cancer Epidemiology Biomarkers and Prevention revealed that consistent, moderate-to-intense aerobic exercise can reduce markers of increased colon cancer risk in men. Men who engaged in regular cardio exercise for over one hour per day, six days a week, showed a significant reduction in cellular propagation patterns in the colon associated with polyps and potential cancer development.

Study III – Breast Cancer Recurrence: Post-treatment, regular exercise has been shown to play a role in reducing the recurrence of cancer. A meta-analysis of 67 articles, which examined lifestyle factors influencing breast cancer recurrence rates, found that exercise and weight management were the most critical lifestyle choices for reducing the risks of cancer recurrence and mortality in breast cancer survivors.

Study IV – Reduce Side Effects: Exercising regularly helps soothe some of the side effects of cancer treatment, such as fatigue and nausea, for almost all cancer patients, according to a study.

Study V – Reduce Recurrence. According to research, regular exercise may cut the recurrence rate for those with breast cancer by a significant margin, in part by regulating hormone levels.

Running Benefit No 4 –  Improves Your Bone Health

As people age, they naturally lose bone mass, which can lead to health issues like osteoporosis. This condition makes bones weak and prone to fractures. Regular weight-bearing exercises, such as running, can help slow down this bone loss. When you engage in weight-bearing activities, it stimulates the growth of new bone, which can improve and maintain bone density.

You lose a lot of bone mass as you get older, which puts you at a higher risk for health issues, such as osteoporosis. This is a severe condition that afflicts about 200 million people worldwide—with about 40 million in the U.S. alone, according to the National Institute of Health.

Osteoporosis is characterized by feeble and easily broken bones, especially articulating bones,  such as the spine column, shoulders, hips, and wrists. The condition happens when your body produces more breaking down material (osteoclast) but less building material (osteoblast)

Once again, working out regularly is vital for maintaining—even improving—your bone health.

Research shows that weight-bearing exercise can help you slow this bone loss. Putting weight on your bones—whether by running, lifting weights, swimming, you name it—triggers and stimulates the growth of new bone.

Running Benefit No 5 – Stay Happy, Get Happier

Running can have a profound positive impact on mental health by reducing stress and improving mood. Here’s a summary of the research findings mentioned:

  • Study I: Research published in the Journal of Sports Medicine & Physical Fitness demonstrated that regular exercise, including running, led to reduced scores on the Depression, Anxiety & Stress Scale (DASS). This indicates that exercise can effectively lower levels of depression, anxiety, and stress, contributing to improved mental well-being.
  • Study II: A study published in Medicine & Science in Sport & Exercise found that runners have elevated levels of tryptophan, a key biochemical needed for serotonin production. Serotonin is a neurotransmitter associated with elevated mood and reduced feelings of anxiety and depression. Low serotonin levels can lead to conditions like anxiety, insomnia, depression, and overeating. Some antidepressant medications work by prolonging the presence of mood-enhancing neurotransmitters like serotonin in the body.
  • Running, according to the research, may have similar effects and can be as effective, if not more so, than selective serotonin reuptake inhibitor (SSRI) drugs in treating mood disorders. In other words, unlike other chemical shortcuts to happiness—AKA medication—running is far cheaper, healthier, and does not come with a comedown or withdrawal symptom.

Additional resource – What’s the best temperature for running

Running Benefit No 6 –  Sleep Better while Running

Running can indeed have a positive impact on sleep quality and help alleviate insomnia.

Here’s why running can contribute to better sleep:

  • Research Findings: Studies, including research conducted at Northwestern Medicine, have shown that regular aerobic exercise, such as running, can improve sleep quality and even alleviate symptoms of chronic insomnia. Participants in these studies reported significant improvements in sleep quality when they followed a consistent exercise program.
  • Reduced Symptoms of Depression: Regular running and exercise have been associated with reduced symptoms of depression and anxiety. People who suffer from these conditions often experience sleep disturbances, and improving mood through exercise can indirectly lead to better sleep.
  • Increased Exposure to Natural Light: Outdoor running, in particular, exposes you to natural sunlight or bright light. Exposure to natural light helps regulate the body’s circadian rhythms, which play a crucial role in sleep-wake cycles. This can make it easier to fall asleep at night and wake up feeling refreshed in the morning.
  • Enhanced Sleep Patterns: Running and regular exercise can help regulate the body’s temperature, which is important for sleep. The body’s temperature typically drops in the evening, signaling the body that it’s time to sleep. Exercise can aid in this temperature regulation, making it easier to fall asleep.

Additional resource – How to find cheap running gear

Running Benefit No 7 –  Boost Brainpower

Running and regular exercise have been shown to have several positive effects on brain health and cognitive function:

  • Endorphin Release: When you engage in physical activity like running, your brain releases endorphins, which are natural mood boosters. These endorphins can lead to improved mental clarity, reduced stress, and enhanced mood.
  • Cognitive Function: Studies have suggested that running can lead to short-term improvements in cognitive function. After exercise, individuals often perform better on cognitive tasks, such as problem-solving, memory, and attention.
  • Improved Learning: Research has shown that regular aerobic exercise can improve learning and memory. This may be due to increased blood flow to the brain, the release of growth factors that support brain health, and the reduction of stress hormones.
  • Brain Structure: Running has been associated with positive changes in brain structure. Regular exercise may increase the size of the hippocampus, a brain region involved in memory and learning.
  • Aerobic Capacity: As mentioned in the research involving rats, individuals with higher aerobic capacity tend to excel in learning tasks. This suggests that cardiovascular fitness may play a role in cognitive function.
  • Neuroplasticity: Exercise has been linked to increased neuroplasticity, which is the brain’s ability to adapt and reorganize itself. This can lead to enhanced learning and cognitive flexibility.

Additional Resource – Your guide to running and sex drive.

running in the sun

Running Benefit No 8 –  Prevent Head Pounders

If you suffer from migraines, consider taking up running instead of a pill.

According to a study in the International Journal of Sports Medicine, regular cardio exercise can decrease the frequency and severity of head pounders by reducing tension.

Subjects who opted for a 10-week running program reported a decline of roughly 40 percent in the amount and intensity of migraines – as much as they’d get from medication.

Running and regular exercise can be effective in reducing the frequency and severity of migraines for some individuals. Here’s how exercise can help with migraines:

  • Stress Reduction: Exercise, including running, can help reduce stress levels. Stress is a common trigger for migraines in many individuals. By engaging in regular physical activity, you can lower your overall stress levels, potentially reducing the likelihood of migraine attacks.
  • Release of Endorphins: Running leads to the release of endorphins, which are natural painkillers and mood elevators. These endorphins can help reduce the perception of pain associated with migraines and improve overall well-being.
  • Improved Sleep: Regular exercise can contribute to better sleep quality and patterns. Poor sleep is another common migraine trigger. By getting enough restful sleep through exercise, you may reduce the risk of migraine attacks.
  • Enhanced Blood Circulation: Running increases blood circulation throughout the body, including the brain. Improved circulation can help alleviate migraine symptoms by delivering more oxygen and nutrients to brain cells.
  • Mental Distraction: Engaging in outdoor running can provide a mental escape from the stressors of daily life. The change of scenery and fresh air can help reduce anxiety and tension, which are often linked to migraines.

Running Benefit No 9 –  Running Makes You Smart

Running and regular aerobic exercise can have a positive impact on brain health and cognitive function.

Here’s how exercise can make you smarter and boost brainpower:

  • Neurogenesis: Running and cardio exercise can stimulate the growth of new nerve cells in the brain, a process known as neurogenesis. This can help increase brain tissue volume and maintain grey and white matter proportions. Neurogenesis is particularly important for memory and overall cognitive function.
  • Hippocampus Volume: The hippocampus is a region of the brain associated with learning and memory. Research has shown that regular exercise, including running, can lead to an increase in hippocampus volume. This is significant because the hippocampus tends to shrink with age, but exercise can help counteract this effect.
  • Cerebral Blood Flow: Running and aerobic exercise improve blood circulation, including to the brain. Enhanced blood flow delivers more oxygen and nutrients to brain cells, promoting optimal brain function.
  • Nerve Function Regeneration: Studies have indicated that running may support nerve function regeneration, which is crucial for healthy brain functioning. Nerve regeneration can contribute to improved cognitive abilities.
  • Cognitive Benefits: Regular runners often report improved cognitive function, including enhanced concentration, memory, and problem-solving skills. Exercise-induced endorphin release can also positively impact mood and mental well-being.

Again don’t take my word for it. Check out the following research papers:

Study I

Running and other forms of cardio exercise triggers the growth of new nerve cells—neurogenesis—and blood vessels, angiogenesis, which combines to increase brain tissue volume, according to research conducted at the University of Maryland.

This is critical as previous research has shown that brain tissue volume contracts as we age.  In fact, we begin to lose brain tissue as early as our late 20’s. Exercise helps maintain grey and white matter proportion, the width and depth of the sulcus gyrus, which correlates with memory.

Study II

A report coming out of the University of Georgia shows that running might lead to nerve function regeneration—an essential ingredient in optimal and healthy cerebral functioning.

This research was reported in the Proceedings of The National Academy of Sciences (PNAS) and showed that those who exercised regularly increased the volume of their hippocampus—the part of the brain associated with learning and memory—by up to two percent, compared to sedentary peers.

This might not sound like a big deal until you realize, once again, that this region of the brain isn’t known for increases in both size and power during adulthood.

Running Benefit No 11 – Quick Recall

The positive impact of running on memory and learning is well-documented and extends to individuals with various cognitive conditions, including those in the early stages of Alzheimer’s disease. Here are some key findings from studies that highlight the cognitive benefits of running:

  • Memory Improvement in Alzheimer’s Patients: Research involving individuals in the early stages of Alzheimer’s disease showed that those who participated in an aerobic training program experienced improvements in memory capabilities compared to sedentary individuals. This suggests that regular aerobic exercise, such as running, can have a protective effect on cognitive function, even in the presence of neurodegenerative conditions.
  • Immediate Memory Enhancement: A study published in Perceptual and Motor Skills found that subjects performed memory tests 20 percent better after a running session than they did before exercising. This immediate memory enhancement is consistent with the idea that physical activity, including running, can boost cognitive function in the short term.

Running Benefit No 12 –  Get Productive

Running can indeed be a productivity booster, and there is scientific evidence to support this claim. Here are some key findings from research on the relationship between running and productivity:

A study published in the International Journal of Workplace Health Management found that employees who engaged in regular exercise, including running, during their workday experienced a significant increase in productivity. Specifically, these employees were reported to be 23 percent more productive than their sedentary counterparts. This suggests that incorporating exercise, such as running, into one’s daily routine can enhance workplace performance.

Running and other forms of physical activity are known to boost energy levels. When you engage in regular exercise, it can lead to increased alertness, improved focus, and enhanced mental clarity—all of which are essential for productivity.

To get the best out of your running session, do it first thing in the morning or at midday. Starting the day with a workout will get your mental engines firing high for the rest of the day.

Running Benefit No. 13 –  Runners Suffer From Fewer Disabilities/ And Live Longer

Scientific studies have provided strong evidence to support the idea that running can slow down the aging process and reduce the risk of disabilities and premature death. Here are some key findings from relevant research:

  • Slows the Aging Clock: Research conducted at the Stanford University School of Medicine and published in the Archives of Internal Medicine followed a group of runners and non-runners over a 21-year period. The study found that older runners experienced fewer disabilities and were as much as half as likely to die prematurely compared to non-runners. Running was associated with better balance control, a healthier lifestyle, and an overall higher quality of life in older individuals.
  • Prevents Disability and Early Mortality: A 13-year prospective cohort study involving elderly individuals who engaged in running and aerobic exercise found that these activities could help prevent disability and early mortality. Regular running was associated with improved cardio fitness, enhanced aerobic capacity, increased organ reserve, greater skeletal mass, and reduced levels of circulating inflammation. These factors contributed to a prolongation of disability-free life.
  • Reduced Risk of Chronic Diseases: Running is associated with a reduced risk of chronic diseases such as diabetes, hypertension, and obesity. By maintaining a healthy weight and promoting overall well-being, running can help individuals lead longer, more active lives.

How to Run The Smart Way

Running is undoubtedly beneficial for your brain health, but it’s essential to approach it in a balanced and smart way to avoid overtraining and its potential negative consequences.

Here are some tips on how to run the smart way:

  • Maintain a Balanced Diet: Proper nutrition is essential for optimal performance and recovery. Focus on a diet that includes complex carbohydrates for sustained energy, lean protein for muscle repair, and healthy fats for overall health. Pay attention to your pre-and post-workout nutrition to fuel your runs and aid in recovery.
  • Stay Hydrated: Dehydration can impair both physical and cognitive functions. Make sure to drink enough water throughout the day especially before, during, and after your runs, to stay properly hydrated.
  • Get Adequate Rest: Rest and recovery are crucial components of a successful running routine. Aim for seven to eight hours of quality sleep each night to allow your body and mind to recover. Don’t hesitate to take short naps if needed to boost your overall energy and cognitive function.
  • Avoid Overtraining: Overtraining can lead to physical and mental burnout, chronic fatigue, and even mental health issues. Listen to your body and incorporate rest days into your training schedule. Recovery days are just as important as your running days.
  • Cross-Train: Incorporating other forms of exercise, such as strength training, yoga, or swimming, can help prevent overuse injuries and provide mental variety. Cross-training also helps maintain a balanced, overall fitness level.
  • Set Realistic Goals: While pushing your limits can be rewarding, it’s essential to set achievable goals and progress gradually. Unrealistic goals can lead to frustration and overexertion.
  • Listen to Your Body: Pay attention to any signs of overtraining or burnout, such as persistent fatigue, irritability, sleep disturbances, or changes in your running performance. If you experience these symptoms, consider taking a break or reducing your training intensity.
  • Vary Your Training: Mix up your training routine with different types of runs, such as long runs, interval training, and recovery runs. Variety can keep your workouts interesting and reduce the risk of mental burnout.
  • Stay Mentally Engaged: Running can be a great way to clear your mind, but it’s also an opportunity to practice mindfulness and stay mentally engaged. Use your runs as a time for reflection, problem-solving, or simply enjoying the present moment.
  • Seek Professional Guidance: If you’re unsure about your training plan or experience persistent issues, consider consulting a coach or a healthcare professional who specializes in sports medicine. They can provide personalized guidance and help you avoid common pitfalls.

The 13 Scientific Benefits Of Running – Conclusion

There you have it!

As you can see from the list of benefits as well as the research papers mentioned above, exercise isn’t limited to losing weight or getting in shape. Its actual impact goes beyond aesthetics and straight to increasing your lifespan—as well as improving your health and well-being on all levels. What’s not to like!

Now it’s up to you. It will be a crying shame if, after learning about some of the science behind exercise and disease prevention, you decide to lead a sedentary lifestyle. And you don’t have to spend endless hours in the gym. Only three to four 30 to 45-minute sessions a week will drastically improve your health and cut your disease risk.

So what are you waiting for? Start now and never deviate. The rest is just detail.

Four Great Mountain Races to Try

Looking for a challenging running race? Take your pick from some of the mountain races shared below. These should be on the wish list of any serious endurance runner. They’re definitely on my list.

So far, Mountain racing is the ideal way to test your mettle in the world of endurance and long-distance racing.

Taking place on of the world’s toughest and most challenging terrains, these races are the pinnacle of fitness tests and the best way to push your physical and mental resolve to the breaking point.

Without further ado, here is a list of five of the toughest mountain races in the U.S.

By the way, please feel free to add your dream races in comments section below. I’d love to hear from you.

Breck Crest

Organized by the team at Maverick Sports, the Breck Crest is a running event that features a variety of races of different lengths: a 10K, a 13.3-mile half marathon, and a 23-mile beast mountain marathon course (called a marathon thanks to the challenging terrain).

Breck Crest takes place in the heart of the pristine Ten Mile Range in the Rocky Mountains above Breckenridge, Colorado. The racecourse traverses over the magnificent high alpine terrain, and it’s full of breathtaking mountain views, alpine lakes, and wildflowers.

Fees: The 10K costs $40; the Half, $65; and the Marathon, $80.

The Official Website –

Mid Mountain Marathon

Presented by ZB Sports, Mountain Trails Foundation, and Snyderville Basin Recreation, the Mid Mountain is a 26,2-mile trail running event that kicks off at Deer Valley Resort, traverses Park City Mountain Resort and the colony before descending and finishing in the Canyons base area.

The single-track racecourse begins at about 8,000 ft of elevation, peaks at about 8,400 ft, taking runners through pristine forests and the stunning views of Park City and The Canyons.

The downside is that organizers limit the number of participants to 400, so make sure to register as early as you can to snatch a spot.

Fees: 70$ to 90$.

Official Website –

Barr Trail Mountain Race (BTMR)

Organized by Team Colorado, a nonprofit organization of elite trail runners, BTMR is a 12.6-mile competitive mountain trail running event held in July at the Manitou Springs Cog Railway Train Depot, Colorado.

Runners start the race in Manitou Springs at about 6,570 ft and climb up Pikes Peaks iconic Barr Trail to Barr Camp (10,200 ft) before racing back and finishing off with a fast trip back to the starting line.

Fees: $55 to $80

Official Website –

Loon Mountain Race, Lincoln, N.H.

Presented by Acidotic Racing in Lincoln, New Hampshire, this race is one of the most competitive hill climb races in the U.S.

Loon Peak race will force competitors to run roughly 5,5 miles with 2,200 ft of vertical gain. The racecourse averages about 15 percent grade with some sections of more than 40 percent.

The last mile of the race is a straight up the infamous Upper Walking Boss, roughly one kilometer on a rock and grass-covered slope with angles exceeding 40 percent grade, providing one of the hardest and most challenging finishes in the fast-growing sport of mountain running.

Fees: $50

Official Website –


There you have it. Those are my favorite mountain races. Hopefully, you can tick it one by one. Just remember to get in shape.

Featured image credit –

How Developing Running Habits Affects Student Health and College Performance

Running VS. Strength Training

**This is a Sponsored Guest Post by my friend Alina Boskar **

Studies have shown that most students tend to be more active and do exercise more in high school but once they transition to higher education, they develop sedentary habits. This is due to a large number of assignments. And often students simply do not have enough time to combine self-development, sports and study, although not everyone suffers from such problems, some students actively use thesis helper online, thereby simplifying their study period.

Unfortunately, such statistics are widespread, while many freshmen are deluded that it is possible to successfully combine study, sports, household chores and often also work. So it is not uncommon for students to start looking for dissertations and term papers for sale due to an acute lack of time and unexpectedly difficult tasks. However paradoxical it may seem, allowing at least the necessary minimum time for physical exercises, you will notice that you begin to get more done and remember things better, thereby more than offsetting the time spent.

Many studies have been done on the effect of physical exercise on the brain and most of them have concluded that being physically active helps improve brain performance. Specifically, running has several health benefits to a student and if they make it a habit to run daily, their performance in college will also improve.

Student’s mental health improves


Running helps improve brain health and expel tension and stress that can affect the brain’s functionality. All of this works due to the increased release of norepinephrine that assists the brain to respond more positively to stress. 


The brain processes everything an individual sees, hears, perceives, or feels. The rate at which the brain processes and interprets these circumstances is highly dependent on its health status. If the brain is stressed, tired, or with less oxygen circulation, it will not function effectively. 


When a student creates time to run at least thirty minutes daily, their mind stays calmer and relaxed. All these processes combined help increase brain activity and the rate of processing information. The brain stays healthier and due to the right information processing, the student will perform better academically. 


Physical activity is directly related to academic performance because of the enormous health benefits a student gets. Students should therefore make it a habit to exercise daily, have a study routine and eat healthily. Unhealthy eating will affect positive outcomes from a student’s exercise habits and as described in students essays on eating disorders, it may lead to many health complications like obesity and heart diseases. If students want to avoid negative education effects and perform well, they should combine healthy eating with exercise.

Sporty young woman sitting and resting after workout or exercise on the outdoor stairs


The student’s physical body stays healthy


Sedentary habits can adversely affect the nature and health status of the body. When the body is not healthy, a lot of negative feelings will accompany the student. They might excessively gain weight, feel fatigued all the time, become lazy and spend more time in bed. Eventually, their academic performance will be negative because they will spend less time studying, fail to attend lessons, or do assignments. 


Running is a physical exercise that works wonders in the body. The student will burn more fat and keep their weight in check. They will build their muscles, become stronger and physically active. Due to activity, the student will spend more time studying, stay refreshed and enjoy going for lessons. Their performance in college will improve. 

Students stay organized

Getting time to go out and run requires a student who is organized. Mostly, their running time will be early in the morning before breakfast, morning study, or lessons. To achieve this goal, a student will have to plan and create schedules on when to go for exercise, study, attend lessons, and do other activities.

The student will learn to plan their time and create time when they have extra activities to do in college. Because their mental health, physical and cardio health will keep improving, they will stay active and achieve more. The student will stay organized and the fruits they will reap are the best grades in college. And if they still face difficulty in managing their work assignments, they can use health essay examples on Samplius for reference. A large database of free samples is the best thing they can use to champ their studies.

Students boost their performance in learning 

Studies have shown that at least 50% of students do not engage in any exercise. Most of them think they cannot make it to run daily while others try once and abandon the habit because they felt tired, they are not used to or get challenges.

For the student who manages to continue with the habit, they soon realize it’s possible to achieve anyth ing when they make it a habit. Running also helps the brain perform better due to more oxygen supply and the physical body stays healthy.

Their body will stay relaxed, active and they will remain eager to do and achieve more in college. All these positive habits and outcomes help students to learn to study consistently and boost their performance in learning.


Running has many benefits to a student in terms of social life and grades. Running in a group creates a way for lasting friendships with people who can support each other during study. Running helps promote life skills like being organized, respectful and disciplined. Their body and brain get higher oxygen flow which helps increase focus, memory, and concentration and keeps the brain part responsible for learning activities. Students’ self-esteem and cognitive ability improve and their performance in college improves.

Author’s Bio:

Alina Boskar works for a local newspaper where she writes current news articles, editorial and career and jobs related articles. Besides that, she works as a freelancer and helps students write their assignments, especially essays and thesis. Her free time is spent sketching cartoons, taking Zumba classes and reading history books.

** This is A Sponsored Post**

How to Prevent and Treat The 7 Most Embarrassing Running Problems

runners stomach

Running has a bunch of fantastic benefits, but thanks to the high-impact, and repetitive nature of the sport, it can also lead to some uncomfortable issues.

From leaky bladder to gassy stomach and diarrhea, these common running problems can not only compromise your workouts, but they’re also quite embarrassing

But, it doesn’t inherently mean that you have to suffer. Sometimes you only need to know the precaution.

In today’s post, I’ll take a look at some of the most embarrassing problems runners face as well as how to heal them or even prevent them altogether.

Sounds great?

Let’s lace up and dig in.

Runner’s Diarrhea

Also known as runner’s trots, runner’s diarrhea isn’t just humiliating but can also ruin your runs. Surveys show that roughly 30 to 50 percent of runners reported suffering from the urge to defecate during training.

The main causes may be dietary or caused by reduced blood flow to the digestive tract while running.

Dehydration, the jarring nature of running, and increased intake of air as you breathe hard can make symptoms worse. There’s a reason why it’s dubbed after runners.

How To Ease and Prevent Runner’s Diarrhea

To keep runner’s diarrhea at bay, try these tactics and see if they make a difference:

  • Eat at least three hours before a run. The longer the time between your meals and your workouts, the better, as it gives your digestive system plenty of time to process the food.
  • Avoid high-fiber foods (fruits, whole grains, legumes, and some veggies) as well as caffeine and artificial sweeteners before a run.Less spice will do you good.
  • Dehydration increase GI issues risk and slows gastric emptying by a colossal rate. Here’s your full guide to proper hydration.
  • Map out your long runs along routes where pit-stops or bathrooms are accessible. Remember to carry some extra toilet paperor wet wipes
  • Consult a doctor about taking anti-diarrhea medicine. Ailments such as colitis, lactose intolerance, and irritable bowel syndrome are common culprits.

Leaky Bladder

Technically known as “exercise-induced urinary incontinence,” leaky bladder is pretty common.

Both men and women experience leaky bladder, but females are more prone due to multiples factors such as childbirth (as it weakens pelvic floor muscles). So it’s not surprising that surveys show that roughly 25 percent of women have experienced it during exercise.

When these muscles become weak, anything from a cough to the up-and-down motion of running can squeeze urine from the bladder

How To Ease & Prevent A Leaky Bladder

I’m no expert on bladder issues, but my research says you should try the following:

  • Practice Kegel exercises. These strengthen the pelvic-wall floor muscles and are the recommended cure for most cases of incontinence.Use a tool such as kegel balls.
  • Empty your bladder before you run. Stopping by the toilet makes a huge difference in controlling leaks.Make sure it is really empty; otherwise the remaining urine might leak out later due to vigorous movement.
  • Consult your doctor if everything else fails. Severe cases may require medical intervention.

Passing Gas While Running

Log in enough miles, and you’ll definitely have to fart at one time or the other.

It may go unnoticed on a solo run, but it’s embarrassing if you’re running with a partner or in a group.

Research shows that athletes—beginners and elite—are more prone to intestinal gas than sedentary adults, affecting up to 50 percent of athletes.

The causes of gas are multi-faceted. But, all in all, air trapped in the digestive system is mostly to blame.

When we eat, we’re also swallowing air without even noticing it. This extra air gets trapped in our digestive tract, then, eventually, find its way out of the body either through flatulence or belching.

So what does running has to do with it?

High-impact exercise speeds up the digestive process, forcing the release of gases within the digestive tract.

Additional Resource – Here’s the full guide lower abdominal pain while running.

How To Ease & Prevent Running Flatulence

Some of the factors that contribute to running flatulence are similar to that of runner’s diarrhea, so you can implement some of the same advice to prevent it.

Here are more things to try.

  • Limit high-fiber orcomplex sugary foods within three to four hours before exercise, including beans, bran, and some vegetables.
  • Eat more slowly. Practicethe 30-40 munch before swallow. The faster you eat, the more air you’ll swallow.  . All of that air has to come out from you know where.
  • Drink plenty of water. Dehydration compromises bowel movement and potentiates gas.
  • Take digestive aids. These can help break down complex carbsin gassy foods.
  • Feign ignorance and act like it never happened. This usually works for me.
  • If symptoms worsen, consult your doctor to determine whether there’s a medical conditionor allergies, such as to gluten.


Chafing, the skin-to-skin and/or skin-to-clothing rubbing that can result in a red, raw rash that can sting and even bleed.

When you combine friction and sweat, you set the stage for chafing, whether it’s rubbed thighs, bloody nipples, or irritation from your running shorts or sports bra.

Vulnerable spots include the underarms, nipples, inner thighs, and along the bra line.

Additional Resource – Prevent chafing when running

How To Ease And Prevent Chafing While Running

To help prevent chafing, do the following:

  • Wear tight-fitting, synthetic underwear that wicks moisture away from the skin. Baggy clothing has excess fabric that can irritate.
  • Get synthetic running shorts with “built-in” underwear. Also, choose spandex compression shorts over underwear.
  • Apply a skin lubricantor baby powder on the feet, underarms, groin, or anywhere that blisters or chafing can develop.
running pain
female runner back pain after running at park with morning light

Bloody Nipples

Don’t get alarmed if you see strips of blood trailing down the front of your shirt—especially following a long run.

While running, it’s inevitable that shirt fabric will rub against your nipplesorgans made from delicate tissue. This, in turn, causes irritation, dryness, and even bleeding.

Bloody nipples are a common affliction that often plagues male runners. I got really scared the first time I experienced them; now, they’re not anything but a minor nuisance.

Additional Resource – Your Guide To Runners Nipples

How to Heal & Prevent Bloody nipples While Running

Bloody nipples are a specific case of chafing, so the same advice from before still applies. But to further protect yourself, take the following measures:

  • Choose clothing made from synthetic materials — not cotton.
  • Avoid loose-fitting shirts. Instead, go for compression shirts. Wear a tight inner layer (made from a synthetic material, like Dri-Fit, not cotton) before putting on your shirt.
  • Stick a waterproof bandage over your nipples before exercise.
  • Cover your chest with a non-sticky lubricant such as Body Glide or Vaseline to reduce friction.

Black Toenails

Black toenails are caused by the unceasing rubbing of one (or many) of the toes against the front of the shoe, causing a blood blister to form under the nail.

They’re commonly found in people whose running shoes don’t fit properly and those running long-distance events.

How to Heal & Prevent Black Toenails While Running

To prevent black toenails, do the following:

  • Correct shoe size. That means wearing a pair that’s at least a half size bigger than your casual shoes.
  • Trim your toenails more oftenbut not too short as you gonna prone to ingrown.
  • Put on synthetic wicking socks instead of standard cotton ones. This helps keep your feet moisture-free while running.
  • Leave a black toenail alone, as it’ll heal on its own unless it turnssmelly, painful, or reddish. That means an infection is going on. Consult your doctor.

Excessive Sweating

Are you embarrassed by your running sweat? You shouldn’t be.

Sweat is your best friend as it’s your body’s natural means of regulating your core temperature.

 The more you run, the more your body heats up, and the more you sweat. Without it, you’d overheat, and that’s a recipe for disaster.

That’s not the whole story. Once your body gets used to running, you’ll be sweating more than you used to.

As you get fitter, your body becomes much more efficient at regulating core temperature through sweating. It’s the reason well-trained athletes sweat more than occasional exercisers.

However, over sweating can be problematic. What’s known as hyperhidrosis occurs when your body’s normal cooling mechanisms malfunction.

People afflicted with this condition appear to have overactive sweat glands and may experience excessive sweating, especially on the armpits, feet, and hands.

Additional Resource – Why Do I sweat too much while running?

How To Treat And Prevent Over sweating While Running

To manage your sweating, do the following:

  • Wear clothing that “wicks” moisture away from your body to the surface, keeping you dry and comfortable.
  • Use antiperspirants containing aluminum chloride.
  • Not a fan of deodorant? Try a sweat pad.
  • Stay well-hydrated. Drink plenty of water both before and after your runs. Drink on the go for runs lasting over an hour.
  • Accept the fact that you’re a runner, and runners sweat. That’s the price for getting—and staying—fit.
  • Consult your doctor if the problem worsens or persists, as it may indicate an underlying issue or illness.

Additional Resource – Can You Run With An Abdominal Strain?


That’s it. This is my list of the top six embarrassing running issues that I think are the most common in the running world.

Now it’s your turn. What are some of the most embarrassing moments you faced as a runner, and how did you handle it (them)?

I’d love to hear from you in the comments section.

In the meantime, thank you for dropping by.

Keep Running Strong.

The Power of Daily Running: How Three Miles a Day Can Transform Your Fitness

running 3 miles a day

Are you ready to lace up your running shoes and conquer those three miles a day? Well, you’re in luck because this is the perfect place to kickstart your journey.

Let me tell you, committing to a daily three-miler is like giving your fitness and health a VIP pass to greatness. It’s a game-changer that can transform your entire well-being.

But, I won’t sugarcoat it – there are a few important factors you need to consider to make the most out of this habit.

Now, don’t you worry if you’re a beginner runner or if your goal is to shed some extra pounds. I’ve got your back! Even if the thought of running a single mile leaves you breathless, running three miles, which equals 4.83 kilometers, may feel like an impossible feat. But fear not, my friend. I’m here to guide you every step of the way.

In this article, I’ll take you on a journey, breaking it down step by step, to help you master the art of running three miles a day. I’ll answer burning questions such as how long it takes to run those three miles, whether you can expect weight loss benefits from your daily runs, and who might need to reconsider running every single day. Oh, and of course, we’ll touch on the importance of consulting a doctor and how to get started on this running journey.

Sounds like the perfect roadmap, doesn’t it? Let’s get started.

Will You Lose Weight Running Three Miles A day?

If shedding those stubborn pounds is your ultimate goal, then running can be your secret weapon in the battle against weight gain. It’s no surprise that countless individuals have found success in their weight loss journeys by incorporating running into their lives. And guess what? You’re about to join their ranks by establishing a powerful daily habit: running three miles.

But here’s the deal: running alone won’t magically melt away the pounds. It’s a two-pronged approach that requires you to pay attention to your diet as well. Let’s face it, you can’t outpace a poor eating regimen, no matter how fast those feet of yours can carry you.

Now, let’s talk numbers. How many calories can you expect to torch during your three-mile adventure? Well, it depends on various factors like your fitness level, weight, and training intensity.

On average, research suggests that you’ll burn approximately 100 calories per mile. Crunch the numbers, and that adds up to a satisfying 280 to 400 calories torched during your three-mile escapade. Not too shabby, right?

But here’s a fascinating twist: the afterburn effect. The harder you push your body during those three miles, the more calories you’ll continue to burn even after you’ve kicked off your running shoes and settled down on the couch. It’s like your body becomes a calorie-burning furnace, working tirelessly to keep that metabolic fire roaring.

Here’s the full guide to how many calories do you burn running a mile.

Who Shouldn’t Run Three Miles every day?

You’re standing at the foot of a towering mountain, ready to embark on an epic climb. But here’s the catch—you’ve never hiked a hill in your life. Would you dare to take on the challenge of scaling that mountain without first building a foundation of strength and endurance? I hope not!

The same principle applies to running. If you’ve never laced up your sneakers for a jog around the block, it’s crucial to approach your running journey with caution. Starting off with the ambitious goal of running three miles every day might seem enticing, but trust me, it’s a recipe for disaster if you’re not careful.

You see, running is a high-impact activity that places significant stress on your body, especially if you’re a beginner. Without a solid base of fitness and strength, diving headfirst into a three-mile daily running routine can do more harm than good. Your body needs time to adapt, build endurance, and develop the resilience required for such rigorous activity.

But fear not! Every journey begins with a single step, and your running journey is no different.

Start by gradually introducing your body to the joy of running. Begin with shorter distances, allowing your body to acclimate to the demands of this new activity. As you build a foundation of strength, gradually increase your mileage over time. This progressive approach not only reduces the risk of injuries but also enhances your overall performance and enjoyment of running.

Want more challenge? Check my guide to running 5 miles a day.

How Long Does It Take To Run 3 Miles?

Imagine yourself on a picturesque running path, surrounded by nature’s beauty, as you embark on your three-mile journey. With each step, you can feel your heart pumping, your muscles engaging, and a sense of exhilaration building within you.

But the question lingers: how much time will it take to conquer those three miles?

Well, the answer isn’t set in stone. Age, physical fitness, running surface, weather conditions—the list of factors influencing your pace is endless. Just like a unique fingerprint, your running speed is a reflection of your individuality.

Now, let’s talk about the speed demons—the elite runners who seemingly defy the laws of physics. These extraordinary athletes can conquer three miles in less than 15 minutes, leaving us mere mortals in awe of their blazing speed. However, for the majority of us recreational runners, such lightning-fast times may remain beyond our reach.

But fear not! As a recreational runner, you can set a realistic target pace that suits your abilities and goals. On average, it takes about 30 to 45 minutes to complete a three-mile run. Picture yourself maintaining a steady rhythm, clocking in at a 12-minute mile pace. In just 36 minutes, you’ll have triumphantly covered the entire distance.

It’s important to note that everyone’s journey is unique. Some may find themselves needing a little more time, especially if they’re just starting their running adventure. And that’s perfectly okay! In fact, I recommend a walk/run pattern for those taking their first steps into the world of running. Embrace a gentle cadence of alternating between walking and running, gradually building your stamina and endurance with each outing. (How far did I run guide)

Here are average 3-mile running times based on speed:

  • 5:00 per mile – 15 minutes to run three miles.
  • 6:00 per mile – 18 minutes to run three miles.
  • 7:00 per mile – 21 minutes to run three miles.
  • 8:00 per mile – 24 minutes to run three miles.
  • 9:00 per mile – 27 minutes to run three miles.
  • 10:00 per mile – 30 minutes to run three miles.
  • 11:00 per mile – 33 minutes to run three miles.
  • 12:00 per mile – 36 minutes to run three miles.
  • 13:00 per mile – 39 minutes to run three miles.
  • 14:00 per mile – 42 minutes to run three miles.
  • 15:00 per mile – 45 minutes to run three miles.

Additional resource – How long does it take to walk a mile

Consult your Doctor

Running, like any physical activity, can be a transformative experience for your body and mind. It strengthens your cardiovascular system, boosts your endurance, and even uplifts your mood. However, it’s essential to acknowledge that with great rewards come certain risks—just like a daring expedition into the unknown.

To safeguard your well-being and minimize any potential injury, consult a trusted healthcare professional. I’d recommend a doctor who knows the ins and outs of your unique medical history. Getting their seal of approval before embarking on your running journey is a measure that pays off in the long run.

Now, let’s delve into some specific scenarios where consulting your doctor becomes even more crucial. If you’re over 50 years old and haven’t engaged in regular physical activity, have a conversation with your healthcare provider. They can provide valuable insights into how to navigate the world of running while prioritizing your safety and well-being.

Furthermore, if you have a chronic condition like diabetes with oral medication, osteoarthritis, or systemic inflammation, the risks associated with running may require careful consideration. Your doctor, armed with their knowledge of your medical history, can assess the potential impact of running on your condition and provide tailored advice to ensure your health remains a top priority.

Lastly, if you find yourself carrying excess weight and feel a bit out of shape, it’s crucial to approach your running journey with caution. Your doctor can help you evaluate the best course of action, taking into account your current physical condition and devising a plan that gradually introduces running while minimizing the risk of injury or strain.

Additional resource – How To Run An 8-Minute Mile?

How To Start Running 3 Miles A Day

As you embark on this running endeavor, it’s crucial to heed the wise words of the fable’s tortoise: slow and steady wins the race. Yes, even for a seemingly short distance like three miles, patience and a long-term plan will prove to be your faithful companions on this exhilarating journey.

Now, picture yourself conquering those initial three miles with gusto, your enthusiasm propelling you forward. But beware, for if you push your body beyond its current capabilities, you may find yourself facing the wrath of the mighty sore legs, ankles, and knees the very next day. Ouch!

To prevent this unpleasant aftermath and ensure your running experience is a delightful one, it’s crucial to embrace a gradual approach. Allow your body to adapt and strengthen at its own pace, much like a delicate flower blossoming in the warm embrace of sunlight. By starting with shorter distances and gradually increasing your mileage over time, you’ll give your muscles, joints, and connective tissues the opportunity to adjust and become stronger.

Studies and research papers abound, revealing the benefits of a gradual training approach. They emphasize the importance of avoiding sudden spikes in training intensity, which can lead to overuse injuries and setbacks. Instead, by following a well-structured plan that gradually builds your endurance, you’ll pave the way for long-term success and minimize the risk of those pesky aches and pains.

Run At The Same Time Every Day

The best way to make your new running habit last is to do it at the same time every day.

And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.

Running at at the same time every day helps reinforce the behavior, making it easier to turn into a habit.

Monitor Your Training

Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. Sport watch can also be useful.

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

Listen To Your Body

As you log in your three-miler every day, pay attention to the gentle murmurs of your body’s wisdom. If all feels well and your body dances with delight, then by all means, keep forging ahead on this exhilarating path of fitness. Feel the rhythm of your heartbeat, the synchrony of your breath, and let them guide you towards newfound strength and resilience.

Yet, be ever mindful of the signs that your body may be sending, urging you to take a step back and embrace a moment of rest. These signals are not to be ignored. They are the red flags waving in the wind, beckoning you to pause and recalibrate.

What are these telltale signs, you ask? Let’s delve into the wisdom of studies and research papers, shedding light on the importance of self-care and attentive observation. Elevated heart rate, insomnia, persistent aches and pains, nagging injuries, unwanted weight loss, a diminished appetite, feelings of agitation or edginess, chronic dehydration, and lackluster athletic performance are among the beacons that should catch your attention.

Should you encounter these signals persistently lingering within your being, do not hesitate to consult your trusted physician. They hold the key to unraveling the mysteries that may lie beneath, ensuring your well-being remains a top priority.

Additional resource – How to combine keto and running

Practice Good Running Habits

To ensure a smooth and enjoyable running experience, let us delve into the depths of knowledge bestowed upon us by studies and research papers. These nuggets of wisdom will guide us towards building a better running practice, one step at a time.

First and foremost, let us talk about the foundation of our running escapades—the shoes that carry us forward. It is of utmost importance to equip ourselves with the right shoes, tailored to our unique running gait and style. Fear not, for the knowledgeable souls at your nearest running specialty store hold the keys to unlocking the perfect match for your needs. Allow them to analyze your stride, your form, and guide you towards the shoes that will propel you with comfort and support.

Now, let us tread upon the ground with gentleness, mindful of the surfaces beneath our feet. As you navigate the vast realm of running terrains, remember this simple truth: soft surfaces are kinder to our bodies than unforgiving asphalt or concrete. Seek solace in the embrace of nature’s gifts, be it the gentle earth beneath your feet, the rustic trails that wind through wooded sanctuaries, or the inviting grassy meadows that beckon your soles. By choosing softer surfaces, you grant your body respite and reduce the strain on your precious joints and muscles.

Running 3 Miles A day – The Conclusion

If you’re a complete beginner, running 3 miles a day will be really challenging.

But as training progresses forward, you’ll, sooner than later, start to notice improvements.  The key is to be patient as you gradually pick intensity up. The rest is just detail. Really.

How Many Steps In One Mile Walking Vs. Running?

How Many Steps In One Mile Walking Vs. Running?

Looking to learn more about how many steps in one mile walking or running? You’re in the right place.

Many variables influence step count, such as whether you’re running or walking, how tall you are, and even your sex—and that’s where things get complicated.

In this article, I’ll explain how each factor influences step count. I’ve also included plenty of tables (from reliable sources) that give step count estimates for different running/walking speeds, heights, gender, and so much more.

Sounds great?

Let’s lace up and dig in.

How Many Steps in a Mile Walking?

There are between 1800 to 2500 steps in the one-mile walk. (Learn more about how many miles in 10000 steps here)

Why the wide range? The reason boils down to a few variables such as walking speed, height, and sex—all of which influence your walking step length.

How Many Steps In Mile Running?

The previous figure decreases to around 1,400 to 1,700 steps per mile when running thanks to the increase in stride length.

Running one mile takes roughly 1400 to 1800 steps. We’re taking fewer steps due to the increase in stride length.

For example, if you’re 5’6” tall, running a 9:00-mile, you’ll take roughly 1480 steps in a mile running.

Let’s Discuss the factors that impact step count.

Note – Here’s how long does it take to run a mile.

Stride Length

The number of steps per mile varies from runner to runner and hinges mainly on your stride length.

The average person has a stride length of roughly 2.1 to 2.5 feet.  That means that it takes about 2,000 steps to walk one mile and over 10,000 steps to cover five miles.

The longer your stride, the fewer steps you need to cover a mile.

That makes sense, right.

Once you have a rough figure of how many steps are average for a mile, you can start to plan and see how far you need to walk or run to reach the highly recommended 10,000 steps per day on a pedometer.

Additional source – Here’s the full guide to running stride length.

The Average Stride Length

Stride length refers to the distance from the heel print of your foot to the heel print of the other.  Stride length varies hinging on pace—running or walking—surface—whether you’re cross streets or on hills or hard trails.

Stride length can be measured based on height, and a lot of fitness devices do.

The average stride length is 2.5 feet—or 0.76 meters—for men and roughly 2.2 feet—or 0.67 meters for women.

Taller people tend to have bigger strides, thus, take fewer steps to cover a given distance. That’s one of the reasons elite sprinters are often so tall.

Determining Your Step Count

Once you determine your stride length, use the following formula to determine your step count:

5,280/stride length in feet (or 63,360/stride length in inches).

Some fitness gadgets ask that you input your stride length during setup in order to measure distance based on step count.

Additional resource – How To Run An 8-Minute Mile?


Sex, as in your birth-assigned gender, also affects your step count.

This often affects gait between men and women, which causes changes to step length.

Typically, men stride out further.

So for the average person:

  • One mile = 1,900 to 2,400 walking steps
  • One kilometer = 1,150 to 1500 walking steps
  • Ten thousand steps with average stride length = four to five miles

Additional resource – Average time to walk a mile

How Many Steps In A Mile Running – Based on Height

Here’s a table of the average number of steps per mile running, according to data analyzed by an  ASCM Health and Fitness Journal.

Height and how many steps in a mileSteps In One Mile Running

The same study from before has also shared the following norms.

Step Count Norms For Men

Step Count Norms for Women

Steps Per Mile Table

Once you figure you your average step length, input in this table to figure out the number of steps in a mile walking or running.

Source: 10000 Steps – The Walking Site

Additional links:

Steps in One Mile Walking Vs. Running – The Conclusion

There you have it! If you’re looking to answers for how many steps in one mile walking or running, then today’s post has you covered. 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.

David D.

What to Eat After a Run at Night?

intermittent fasting and running

Looking for meal ideas on what to eat after a run at night? Then you’ve come to the right place.

Figuring out what to eat after an evening run can be tricky. This is especially the case if you’re trying to eat healthy or lose weight.

Here’s the truth, though:  Eating after night run can actually help you improve your performance and speed up recovery.

How come? That’s where today’s post comes in handy.

I’ll also briefly explain how to effectively refuel after a run, ensure proper recovery, and get ready for your next workout.

Sounds great?

Let’s get started.

The Importance of Post-Run Eating

Post-run eating is really important, and you should not avoid it even when you run late at night.

Long and hard runs have a lot to offer. They help you shed calories, lose weight, strengthen your muscles and joints, build endurance, improve cardiovascular health—I can go on and on.

However, logging the miles can take a toll on your body, especially fuel tanks.

When running, your body uses up glycogen stores to fuel activity. This causes the muscles to get partially drained of glycogen.

What’s more?

Some of the protein in the muscles also gets broken down and damaged during training, so it will need to be replaced and regenerated too.

By consuming the right foods soon after a run, you can help your body get this done faster.

Here’s the breakdown:

  • Reduced muscle protein breakdown
  • Restore glycogen
  • Improve muscle protein synthesis
  • And so much more.

Sounds great, right?

Now let’s get to when/what to eat following your evening runs.

When To Eat After a Night Run

The countdown starts the moment your cool-down ends. Aim to eat something within 30- to 45-minute post-run, especially an intense or long one.

Keep in mind that you don’t have to have a big meal.

A snack can do the trick as long as it’s rich in carbs and protein. Feel free to have the bigger meal in a few hours (but not too close to bedtime).

what to eat after a run at night

What to Eat After a Run at Night?

Timing is just one piece of the puzzle.

The content of your meal (or snack) is actually as important as when to eat it.

Aim for a healthy mix of carbs and protein. Carbs are key for refueling energy reserves, and protein helps rebuild your muscles.

More specifically, your meal should contain a 3:1 carbs to protein ratio.

Just make sure to choose the right carbs. Complex carbs are the best and the ones that should be eaten not only after an evening workout but throughout the day.

These take longer to digest (thus providing a steady source of fuel), contain a lot of fiber, and helps improving metabolism and the immune system.

What’s more?

Complex carbs also have magnesium, which can help soothe anxiety; therefore, eating them at night may help improve your sleep.

Healthy sources of complex carbohydrate include:

  • Brown rice
  • Whole-grain pasta
  • Sweat potato
  • Whole-wheat bread
  • Lentils, beans, and peas
  • Fruit
  • Vegetables

Additional resource – Running with diabetes

What Not To Eat After Running At Night

What you should avoid instead when it comes to carbohydrates is the simple ones.

These provide a quick source of fuel because they’re absorbed by the body rapidly. That’s why they might force your blood sugar levels to rise, causing hunger pangs and other issues.

Simple or refined carbs are found in all types of processed foods. These are typically low in fiber and quickly digested for short-term energy.

Simple carbs are found in

  • White pasta
  • Pastry flour items such as bread, cakes, cookies, and rolls.
  • Soft drinks
  • Sugar and sweets
  • Alcohol

Additional resource – How to run at night

What to Eat After a Run at Night? – Conclusion

Refueling your body after a run is key, but it’s also not rocket science. As long as you eat healthy after a a run at night, then you are okay.

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.