Cross Training For Runners

One of the main reasons we love running is that it gets us outside, breathing the fresh air and enjoying the outdoors.

But as it’s the case for most people in the developed world, the air is filled with pollution, making outdoor exercise harder than it should be.

This is especially the case if you already have chronic conditions such as diabetes, asthma, lung, or heart diseases.

Would you like to learn more about how to stay safe and healthy while running outdoor?

Then keep on reading.

In this article, I’ll be sharing a few guidelines and measures to help you reduce the danger of air pollution while running.

Sounds great?

Let’s get started.

Running In Urban Areas

Stats from the United Nations report that roughly half of the population around the world live in urban centers; the number goes up to 78 percent in the developed world.

This means that a lot of runners live in cities—and a high percentage of them are susceptible to the dire effects of poor air quality.

How Much?

The amount of polluted air hitting your lungs while logging the miles vary on many factors. These include location, season, weather, and time of the day.

Outdoor air pollution takes many forms and comes from various sources, such as :

• Motor vehicle traffic
• Wind-blown dust
• wood-burning fireplaces
• Construction
• Agricultural operations, such as clearing land and raising animals
• Power plants
• Industrial facilities
• oil refineries
• factories
• wildfires
• Dry bushes.

When running in a polluted environment, your lungs take in all the air polluted air, then transfer it onto your blood and cells. The moment the “polluted blood” reaches your heart, it gets pumped to the rest of your body, setting the stage for all sorts of health problems.

Let’s look at the impact of this on your body.

The Impact of Pollutants on Your Body

Research has found an undeniable link between breathing carbon-monoxide-rich air and a higher risk for a plethora of health conditions, such as

• Exacerbating Asthma and any allergic reactions
• Inflamed lungs
• Increase heart attack risk
• Cancer
• Obstructive pulmonary disease.
• Stroke

Air pollution is especially problematic for people with medical conditions.

For example, diesel exhaust can trigger an asthma attack. Other pollutants, such as smog, can be detrimental to the cardiovascular system and can even lead to cancer.

Additional resource – Vitamin D for runners

Is It The Same For Running in Polluted Environments?

If you have never felt the effects of car traffic when running, then you are either super lucky or haven’t paid attention. These pollutant effects include runny nose, coughing fits, headaches, irritation to the throat and eyes—to name a few.

Most research has shown that people who regularly exercise in areas or on days with high pollution levels are more prone to health conditions than the general population.

That’s not the whole story.

Research has reported for years that air pollution can kink athletic performance and even put your health at risk. Experienced intense fatigue instead of fresh after a workout? That’s one of the early signs.

Air pollution can directly affect your performance. Research that looked into the impact of air pollution on marathon performance found that every increase of 10 mg per cubic meter of PM10 air pollution can lower marathon performance by up to 1.4 percent.

Another review published in the November Issue of Sports Medicine has also suggested that working out in polluted air may undo some of the positive gains of exercise.

And it’s not just your performance; your health is also at risk.

Research out of the European Heart Journal examined roughly one million active adults to study the effects of air pollution and exercise in active subjects.

The researchers specifically checked for the risk for cardiovascular disease.

In the end, they reported that excessive exposure to high levels of pollution while exercise can drastically (and negatively) impact cardiovascular health.

There’s actually a physiological reason why runners are at higher risk for health conditions than sedentary individuals.

Additional resource – Your guide to runners cough

Why Are Runners At More Risk?

When running, you’re inhaling more air than you do when you’re at rest. You’re also breathing the air deeply into your lungs in order to deliver more oxygen to your working muscles.

Research has shown that running for three hours at an easy pace (or 70 percent of one’s VO2 Max),  you might inhale as much air as someone in a sedentary state over a period of two days. That’s quite a lot.

In fact, as a runner, you might be taking in as much as 20 times more air than a person at rest. 

And as you can tell, the more toxic air you breathe in, the more of those tiny pollution particles that get into your body, too.

What’s more?

As a runner, you might typically breathe in most of the air through your mouth, especially if you are pushing the pace. Breathing this way bypasses the natural filter of the nose.

All that being said, runners typically suffer from fewer chronic conditions than individuals who do not exercise and live in polluted cities.

At the end of the day, it’s better to be a runner living in an urban area than not to run at all.

How to Prevent

By now, you should be well aware of the negative effects that exercising in polluted areas has both on your performance and health.

But by no means should this dissuade you from pursuing your running goals.

Here are some of the measures to take in order to protect yourself from the polluted air and make the most out of your workouts.

Additional resource – running with asthma

Know The Conditions

Check the local air quality ratings and warnings before you head out.

Most major television news stations will share these ratings and warnings as a segment of the weather forecast.

You can also use an online tool to help you find information about your city’s pollution control agencies. Plenty of online resources provide information about air quality from reliable organizations, such as the Environmental Protection Agency.

In fact, if you simply type “air quality” and the name of your state, country, or city in google, you’ll be two clicks away from an official governmental agency that tracks and reports pollution levels in your area.

When the air quality index is over 150 (100 if you have any type of breathing issues), exercise indoor, or pay attention to any symptoms such as coughing, shortness of breathing, or throat irritation while logging the miles.

You should also pay attention to any temporary event that might put you at risks, such as wildfire, controlled burns, and chemical spills.

Additional resource – How to run in the city

Plan Your Route

One of the biggest air pollution factors that you have some control over is location.

Sure, hitting the trails away from sources of pollution is great, but it’s still possible to drastically lower your exposure to pollutants in urban regions as well.

Typically smoke particles are the highest within a quarter of a mile of main roads and industrial zones.

The good news is pollution levels dip drastically just a few hundred meters from a busy road, so choose local paths, or preferably trails, away from all the traffic.

For example, flat areas or hilltops tend to have lower levels of pollution in the surface air than lower-lying valleys.

Make it a rule to avoid congested roadways, especially if you often run alongside roadways where combustion compounds are the highest.

Have to run in the middle of the city? Plan a running route that keeps away at least 500 yards from large, stoplight-controlled intersections and major highways where congestion typically occurs.

Additional resource – Prevent Acid Reflux While running

Time Your Runs

When it comes to air quality, there are typically times of the day that are better or worse for your health, especially if thermal inversions are involved.

In general, pollution levels reach their peak around rush hour (typically midday), so you’re better off logging your miles early or late in the evening.

By running during rush hour, you achieve nothing but increase your exposure to polluted particles.

The season also matters

In the cold season, pollution is highest in the morning as it builds up overnight. But in the summer it is highest in the evening.

Run In Greener Spaces

Run in a park or a less-busy neighborhood with tree coverage, if possible.

Green spaces, especially when they have plenty of trees and vegetation, are ideal venues to log in the miles.

Plants, such as trees and other vegetation, absorb pollutant and release oxygen in the atmosphere, making green spaces, such as parks ideal for outdoor running.

Eat Antioxidants     

Diet also matters in your fight against pollution.

Adding plenty of antioxidant-rich foods into your diet can help your body get rid of toxic substances picked up from pollution.

Great sources of vitamins C & E foods such as green-leafy veggies and fruits contain lots of antioxidants and should be a part of your nutrition plan whether you’re exercise when the air quality is poor or not.

Yes, they’re that important.

Some of the healthiest choices include:

• Broccoli
• Bell peppers
• Tomatoes
• Berries
• Oranges
• Nuts
• Seeds

What’s more?

Remember to drink plenty of water, too. Water is a great diluter and detoxifier, too.

Use A Mask

If you can’t help but run in high pollution, wear a mask.

As I explained earlier, the harder and faster you run, the deeper you’ll breathe. This means you’ll take in drastically more toxic particles than some just out for a walk.

A good mask, such as an N-95 mask that has a one-way valve, will help filter some of the air you inhale but not the air you breathe out.

A proper N-95 mask can filter roughly 95 percent of particulate, or PM 2.5 matter, whereas an N-99 one may filter out up to 99 percent of the bad stuff.

Keep in mind that higher-end masks make breathing much more difficult, which can make running much more challenging.

Additional resource –  Running Safely when the sun is out

Train Indoor

When everything else fails, move your run indoors and give your lungs a break.

Keep in mind that often Indoor Air Quality (IAQ) can be worse than outdoor air quality. This mediocre air quality can take a toll on your health, even if you work out at a gym or at home.

For the highest air quality, exercise somewhere with a high-performance air purifier whenever possible.

Be More Careful

There are some runners who are more likely to experience a stronger reaction to air pollution and smoke.

Get the green light from your doctor if you have any of the following applies to you

• Have asthma or other respiratory illness
• Have lung disease or heart disease
• You are pregnant
• You‘re over 50

How to Run Safely in Polluted Areas – Conclusion

After reading this, you might be wondering if it’s worth running in low-quality air. I mean, exercise is meant to improve your health, not the other way around.

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.

If you’re reading this, you likely enjoy drinking alcohol, especially after a hard run.

And from the looks of it, why not. Alcohol is relaxing, calming, and a lot of fun.

Here the thing though.

Whether you run to stay fit or train for a race, it’s key to understand the impact that alcohol has on your performance, fitness, and overall health.

So, where does one draw the line?

Fret no more.

In today’s article, I’ll delve a little deeper into the effects of alcohol on running performance and recovery.

Sounds great?

Let’s get started.

What is Alcohol?

Whether you choose to have a beer, a glass of wine, or a shot of your favorite spirit—all of which contain alcohol, thus, have an effect on your body.

But first things first, let’s explain what alcohol actually is.

When people talk about alcohol, they usually refer to the substance found in beer, wine, and spirits.

More specifically, alcoholic drinks contain ethanol, which is a type of chemical substance produced by the fermentation of fruits, grains, and other sources of sugar.

The Production Process

To make alcohol, grains, vegetables, or fruits are put through a process called fermentation.

During this, bacteria or yeast react to the sugars in food, which, in turn, releases ethanol and carbon dioxide. This is why the longer the fermentation, the stronger the booze.

Stronger booze undergoes a process known as distillation, in which a portion of the water is pulled out, leaving a more potent concentration of alcohol and flavor with better aftermath.

The drink alcohol punch depends on how long it is left to ferment.

For example, vodka is produced from the sugar in potatoes, and wine is made from the sugar in grapes.

The Impact Of Alcohol

Alcohol is one of the most popular psychoactive substances in the world. It can influence both your physical and mental state.

When you drink alcohol, your liver will do most of the legwork to break down the booze into acidic acid.

Once the alcohol reaches your bloodstream through your stomach, it will find its way to virtually every organ in your body, especially your brain.

In there, alcohol impairs activity between your nerve cells and your brain’s pleasure pathways. This often will make you feel more relaxed, but it impacts consciousness, reduces inhibitions, compromises judgment.

I can go on and on, but if you have ever had more alcohol than you should, then you know what I’m talking about.

What’s more?

Keep in mind that alcohol has a varying effect on different people.

Your blood alcohol content, BAC, depends on your gender, size, and age.

Other variables that impact how booze affects our body include

• Emotional state
• Personality type
• Past experience and history with alcohol
• Diet habits and stomach content
• Present mood
• Environment
• Stress level
• And so much more

Is Alcohol A Drug

While it might not be the first thing to cross your mind, alcohol is actually a drug in the shape of a liquid. That’s why there is a term alcohol abuse, just drug abuse.

In essence, booze is a psychoactive, mind-altering substance that impacts the way we feel, think, and behave.

While drinking alcohol may make you feel relaxed, the stuff is actually a depressant drug that slows down—or depresses—several parts of your brain as well as your central nervous system.

This, in turn, hinders the delivery of messages traveling between your brain and body, which, impacts the way you think, feel, and behave—Engaging in running, operating machinery, or anything that requires motor functions is never a good idea under the influence.

How Much Alcohol In Your Drink

Not all alcoholic drinks are made equal—some are actually stronger—as in having a high concentration of alcohol—than others. Keep in mind that the virgin not always the loser when it comes to alcohol.

Different types of alcoholic drinks have various amounts of alcohol content.

As a matter of fact, the volume of the fluid in your can, glass, or bottle doesn’t inherently match the amount of alcohol in a specific drink.

For example, fermented drinks, such as beer and wine, may pack in from 2 percent to 20 percent alcohol. However, liquor, or distilled drinks, contain from 30 to 60 percent or more alcohol.

Here’s the general breakdown of alcohol content in common drinks

• Beer – 2 to 6% alcohol
• Cider – 4 to 8% alcohol
• Unfortified Wine – 10 to 16% alcohol
• Fortified wine — 15 to 25% alcohol
• Liqueurs – 15% alcohol
• Rum – 40% alcohol or more
• Brandy – 40% alcohol or more
• Tequila – 40 to 50 % alcohol or more
• Gin – 40 to 50 % alcohol
• Whiskey – 40 to 50 % alcohol
• Vodka – 40 to 50 % alcohol

The Good Side of Alcohol

As you can already tell, alcohol is not all bad—especially when consumed  in moderation.

If you’re a light drinker and you take care of yourself, chances are you can keep on drinking alcohol as long as you do it responsibly—this means keeping your intake moderate.

But what moderate actually means?

According to the Mayo Clinic, moderate intake is anywhere up to two drinks for men and one drink for women.

In the US, the standard one drink packs in roughly 14 grams of pure alcohol, which can be found in

• 12 ounces of beer (355 milliliters)
• Five ounces of wine(148 milliliters)
• 5 ounces of distilled spirits. (44 milliliters)

Plenty of research has reported that keeping your alcohol intake moderate may offer health benefits.

For example, the American Heart Associating (AHA) reported that drinking a 5-ounce glass of wine every day may positively impact good (HDL) cholesterol levels.

1. Dehydration

One of the most detrimental effects of alcohol on exercise capacity comes down to dehydration.

Technically, alcohol is a diuretic.

This means the more alcohol you have, the more water is being released from your body through urination, which can lead to dehydration.

In fact, you can lose up to 3 percent of body weight in fluids within three to four hours of alcohol intake, which can be really problematic in the hot season.

Your kidneys are in charge of much water is allowed to stay in your body.

When these water levels exceed a specific amount, your kidneys begin eliminating the excess. This process is initiated by the brain through the release of Vasopressin, a hormone that signals the kidneys to stop dumping.

Therefore, your muscles will be receiving less oxygen and nutrients, so they’re going to get tired much faster.

What’s more?

When you’re in a dehydrated state, you’re prone to muscle cramps, strain, fatigue, and other issues.

2. Alcohol and Brain Function

One of the most dangerous side effects of excessive alcohol on your brain and nervous system function.

Liquor impairs your balance, motor skills, hand-eye coordination, and reaction time, decision making, which, in turn, compromises performance and increases injury risk.

What’s more?

Excessive drinking also increases your risk for accidental injury. A simple trip and fall may injure you so badly that you’ll have to stop training for days, even weeks, at a time.

3. Alcohol and Running Recovery

The main reason to avoid drinking too much alcohol boils down to its impact on your recovery

For starters, drinking in the evening, especially to excess, can negatively impact sleep. Proper sleep speeds up recovery, thus, essential to optimal athletic performance.

But since booze compromises sleep, your recovery will be slowed down.

More specifically, alcohol may affect your rapid eye movement sleep REM, which is the phase of sleep where most recovery happens.

During this stage, your immune system gets recharged so that could assist in muscle synthesis.

Secondly, long-term alcohol use may rob your body of the human growth hormone HGH, which is a chemical that plays a major role in repairing and building muscles.

In fact, research has reported that excessive boozing may decrease the secretion of the hormone by as much as 70 percent.

That’s really, really bad.

Your liver gets compromised, too.

The liver is a key detox organ that helps you recover from exercise as well as monitor blood flow.

Since excessive alcohol consumption increases blood flow, your liver will be busy regulating that instead of your body’s recovery.

That’s not the whole story when it comes to the impact of alcohol on your workout recovery.

Let’s dive a little bit deeper.

Additional resource – Can Running Help Cure Your Hangover?

4. Protein Synthesis and Muscle Growth

Having more shots than you should after a tough run can have terrible effects on muscle growth.

Not only does excessive intake affect your REM sleep and growth hormones, but it also hinders protein synthesis, the process by which amino acids are fused together to form complete proteins. This, in turn, decreases muscle growth.

Even occasional drinking may affect muscles in some individuals, research shows.

Don’t take my word for it.

According to research out of the American Journal of Physiology, Long-term alcohol use was linked to a decrease in muscle weight and lean body mass. The reason behind this boils down to the impact that alcohol has on the proteins that are in charge of muscle growth.

5. Alcohol and Nutrition

Alcohol itself contains little to no nutrients and minerals and thus not offering much in terms of nutritional value.

In fact, alcohol can go as far as to act as an ‘anti-nutrient.

Let me explain.

Alcohol also impacts your diet and how your body processes and absorbs nutrients. It impairs the normal metabolism of nutrients, vitamins, minerals, and primary fuel substances in several ways.

Some of which include:

• Limiting nutrient absorption by damaging the cells lining in the stomach and digestive tract
• Reducing the production of digestive enzymes from the pancreas
• Impairing the transfer of some nutrients into the blood
• Harming the body’s microbiome
• Limiting the conversion of B Vitamins, which are key in generating energy from carbs, protein, and fat.
• Impairing liver function, which in turn interferes with normal metabolism and storage of nutrients

6. Alcohol & Food Cravings

If you’re trying to stay healthy, you’ll want to keep your blood sugar levels stable.

However, drink more than you should, and it will impact your blood sugar level is affected. This will trigger cravings for junk food.

What’s more?

Alcohol also may trigger the release of galanin, which is a brain chemical believed to cause cravings in foods that are rich in fats.

Again, science backs this up.

According to research out of the American Journal of Clinical Nutrition, participants tend to overeat when consuming a high-fat meal and wash it down with alcoholic beverages.

That’s why if you tend to drink too much, you’re likely burning your candle at both ends—not only that you are not consuming enough nutrients, but the nutrients you do consume are not utilized well.

7. Alcohol and Weight Gain

I hate to sound like a broken record, but alcoholic drinks pack in lots of calories but offer little to no nutritional benefits. In fact, alcohol has seven calories per gram.

And all of these extra calories get stored in your body as fat, usually accumulating around the stomach area. After all, that’s why they call it beer belly.

Again, the easiest way to prevent weight gain related to drinking is to actually cut down on your alcohol intake and undoubtedly not rely on burning extra calories from alcohol through logging in more miles.

You cannot outrun a crappy diet, no matter of fast/long you go.

8. Alcohol and Injury

Last but not least, alcohol may compromise your body’s ability to recover from soreness or injury.

Alcohol is a blood vessel dilator. It, basically, causes your blood vessels to dilate and to transfer more blood to the injured area.

When you feel sore or injured, you’re supposed to ice the injured area to soothe swelling/pain and constrict the blood vessels.

Alcohol reverses this process by increasing increase blood flow to the affected region, therefore, increasing the amount of time it takes for an injury to heal.

Not only that, but booze also increases the risk of bleeding and swelling around soft tissue injuries, making the recovery period longer.

These include

• Muscles injury
• Bruises
• Sprains
• Inflammation
• Cuts

The reason?

It is believed that alcohol increases endocrine stress responses, which limits blood coagulation and prevents complete healing.

Research conducted at the National Institute of Public health confirms these findings as researchers have reported that excessive drinking negatively impacts the post-surgical healing process.

In other words, alcohol and injury are a bad combination.

What’s more?

To make things worse, alcohol may mask pain which may lead you to postpone treatment since it masks pain symptoms.

Pain serves a good function—it tells us that something is wrong. When you don’t feel it, chances are you won’t take care of your injury. This not only prolongs your healing time but may also cause further injury. And you don’t want that.

How Much Should You Drink?

Don’t get me wrong.

I’m not trying to dissuade against drinking alcohol in today’s post.

As a matter of fact, you shouldn’t completely abstain from booze to live a healthy life, but you should also pay attention to the possible downsides of excessive drinking.

As previously stated, moderate intake of the stuff is actually good. In fact, it’s ok to have a few drinks every here and there—as long as you have things under control.

So How Much is Too Much?

This a tricky question to answer.

But, based on the guideline I shared before, if you had more than one drink—in 12 ounces (355 ml) of beer, five ounces (148 ml) of wine, and 1.5 ounces (44ml) of spirits, know that you’re on your way to having more than you should.

And consequently, your running will suffer.

What’s more?

If you’re serious about performing your best before a hard session or race, then avoid drinking altogether at least the 24 hours before.

If you can’t do without the drink, then at the very least limit yourself to one or two and chase it with enough water to offset any negative impact.

What’s more?

Spread out your alcoholic drinks and drink plenty of water between each drink.

All in all, I’d recommend limiting your weekly drinking to around 14 to 16  units per week.

Running And Hangovers

Technically, hangovers are the by-product of alcohol toxicity and the impact of byproducts of fermentation called congeners that are found in most alcoholic drinks.

Here’s the truth:

A hangover will impact your running performance.

Even mild hangover symptoms, such as hypersensitivity to outside stimuli and headache, may impair your body’s ability to perform at its best.

But should you or should you not?

Again, it depends on how serious of a hangover you’re dealing with.

If it’s just a mild hangover without unbearable pain, running will be fine.

But, if you’re suffering from a serious hangover, you might also be dehydrated, which would make running a bad idea.

When you experience a hangover, you likely have felt symptoms such as :

• Soreness
• Nausea
• Headaches
• Depression
• Fatigue

I hate to sound like a broken record, but research, yet again, has found that these symptoms may decrease athletic performance and have been known to lower aerobic power by as much as 11 percent.

That’s quite a lot.

So, if you have a stubborn hangover, you’re better off not running as it can increase your injury risk and further dehydrate you.

Instead, on a morning of a hangover, focus on drinking plenty of water and consuming enough nutrients before make up your mind to go out for a run.

Conclusion

Alcohol is widely consumed around the globe by the general population—runners are no exception.

Although as a runner, you should pay special attention to the impact that alcohol has on your recovery and performance, moderate intake poses less risk than heavier drinking. So stay moderate.

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

In the meantime, thank you for dropping by.

Keep running strong

David D.

Ready to uncover the secrets of stride length and take your running to the next level? Well, you’ve landed in the perfect spot.

When it comes to becoming a better runner, there’s a multitude of factors to consider, but one aspect that often gets overlooked amidst the foot strike frenzy is the mighty stride length. It’s time to shine the spotlight on this game-changing element of running form.

Whether you’re tackling rugged trails or conquering ultra-marathons, mastering your stride length is the key to unlocking a stronger, injury-free running experience. So, let’s dive right in and unravel the mysteries behind stride length—what it is, why it’s crucial, and most importantly, how you can fine-tune your running form to optimize your stride length.

Prepare to discover the secrets that will propel you forward, leaving your old records in the dust.

Get ready to revolutionize your running and embrace the full potential of your stride. Let’s jump in!

What Is Running Stride Length?

When we talk about stride length, we’re referring to the distance covered when you take a set of steps—one with each foot. It’s like measuring the grand sweep of your running journey, encompassing both your right and left steps.

In technical terms, it’s the distance between the initial contact of your foot and the subsequent contact of that same foot. It’s the length, the breadth, the amplitude of your running stride.

Now, let’s not confuse stride length with step length. Ah, the plot thickens! Step length, my friends, is the distance covered when you take just one step. It’s like measuring the individual footprints you leave behind on your running path. Specifically, it’s the distance between the initial contact of the ball of your foot and the contact of the opposite foot. It’s the humble, yet important, building block of your running stride.

So here’s the kicker: A stride length is typically double the step length, assuming that your right and left steps are roughly symmetrical.

Picture it like this: For every stride, you’ll take two steps—one with your right foot and one with your left foot. That’s why, in reality, stride frequency is half that of step frequency. You’ll be busting out twice as many steps in the same amount of time as strides.

Now, I know it may sound a bit technical, but trust me, it’s not rocket science. Understanding these concepts will help you unravel the intricacies of your running mechanics and unlock the secrets to optimizing your stride length.

What Is The Average Stride Length?

According to studies, the average length of a walking step measures around 2.5 feet or approximately 30 inches.

So, if we do a little math, the average walking stride length would clock in at about 5 feet or a grand 60 inches. Picture yourself taking those confident strides, covering a distance of 5 feet with each graceful movement.

Now, let’s talk specifics. For the average Joe or Jane, the distance between the initial contact of their right heel and the initial contact of their left heel is a little over 30 inches. But hold your horses, my friends, these numbers are just rough estimates. You see, stride length is influenced by a myriad of variables that make each person’s stride unique and personal.

Take, for example, the magnificent hip joint anatomy. Yes, the structure of your hips plays a role in determining your stride length. It’s like the architectural blueprint that shapes your movement patterns. Then we have factors like height, gender, age, illness, and injury, all dancing together to influence the length of your stride.

Oh, and let’s not forget about the terrain. Just like a chameleon adapts to its surroundings, your stride length may vary depending on the terrain you’re conquering. Uphill battles or downhill descents can alter your stride as you adapt to the changing landscape beneath your feet.

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

Cadence is the rhythm that sets the pace for your running symphony. It’s all about the number of times your feet grace the ground during a single minute of running. We like to measure it in steps per minute, or as the cool kids call it, SPM.

Now, hold onto your hats because here’s the interesting part. Surveys and studies have shown that the average runner tends to clock in at around 150 to 170 steps per minute. But wait, there’s more! Elite athletes often boast a cadence of 180 steps per minute or even higher.

Talk about quick feet!

But let’s not get too caught up in the numbers. Cadence is as unique as your fingerprints. It’s influenced by a delightful medley of factors that make each runner’s rhythm their own. Your fitness level, height, running technique, speed, hip strength, and even the terrain you tread upon all contribute to the variation in stride rate.

Here’s a little challenge for you: To get a glimpse of your own cadence, count the number of times your right foot strikes the ground while running for a swift 60 seconds. Once you have that number, multiply it by two.

The Problem with Running Stride Length

One of the most common blunders in the running world is the notorious overstriding. Overstriding puts unnecessary strain on your muscles and joints, and let’s face it, running is already a challenging endeavor on its own.

Now, you might be wondering, why does overstriding happen in the first place? Well, it often occurs when your cadence dips below the magical number of 160 steps per minute. You see, when your cadence slows down, you’re more likely to take those long, reaching strides that can wreak havoc on your running form.

But wait, there’s more! Overstriding not only messes with your efficiency, but it also throws off your energy balance. Instead of smoothly propelling yourself forward, you find yourself bouncing up and down like a yo-yo, wasting precious energy in the process. We want to conserve that energy for the miles ahead, don’t we?

And here’s the icing on the cake: maintaining a stride that’s too long becomes increasingly challenging as you rack up the mileage. Your poor body has to work even harder to cover that extended distance, leaving you feeling fatigued and drained.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

When it comes to improving your speed, one of the key factors is increasing your cadence. Think of it as revving up the engine of your running machine. The faster you can pull your foot from the ground, the shorter the time it spends on the earth, and the longer it stays suspended in mid-air.

Now, here’s a little secret that might surprise you: reaching forward or extending your leg might seem like the way to go, but it can actually hinder your speed. By keeping your foot on the ground for a longer duration, you’re essentially putting the brakes on your momentum. It’s like trying to sprint while dragging an anchor behind you.

Not very efficient, right?

In fact, when you reach forward with your leg, you’re forced to wait a little longer for your body to catch up before you can take the next step. It’s like pressing the pause button on your running adventure.

Now, here’s a nifty trick to improve your average stride length: train with a metronome. Yes, you heard me right. This little device will be your trusty running companion, ticking away with a steady beat. Aim for a cadence of around 180 steps per minute, and as you pick up the pace, let your cadence match the rhythm of your feet.

But hey, if a metronome feels a bit too old-school for your taste, don’t fret. There’s another option that will get your spirits soaring and your feet moving to the beat—constant upbeat music. Find those songs that make your heart race and your body groove.

How To Practice the Ideal Running Stride Length

Grab your trusty metronome and set it to a lively tempo, around 190 to 200 beats per minute. This little gadget is going to be your secret weapon in this training adventure. Now, it’s time to dive into those short and intense intervals that will make your legs feel like they’re on fire (in the best possible way, of course).

But wait, my friends, don’t forget to catch your breath. After each heart-pounding interval, take a full minute of rest to recover and regroup. It’s a chance to catch your breath, recharge your energy, and prepare for the next exhilarating burst of speed. You’re in control of this rollercoaster ride, and you’re ready to conquer it.

Repeat this invigorating process for a total of 15 to 20 minutes. It may sound intense, but trust me, the results will be worth it. You’ll be amazed at how your body adapts and becomes faster, stronger, and more resilient with each session.

Now, let’s talk about those fantastic drills that can take your running prowess to the next level. These exercises are like secret weapons hidden in your training arsenal, designed to optimize each and every step you take. They focus on improving muscle elasticity and expanding your joint range of movement, unlocking your full speed potential and enhancing your endurance.

Here are a few

Hops

Power Skips

Calf Hops

Intention of Falling

Average Stride Length While Ruining – The Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

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

In the meantime, thank you for dropping by.

Keep training strong.

Whether you’re a seasoned marathoner or just starting your running journey, one question often lingers: should you run for minutes or miles?

Well, my running friend, the answer isn’t a one-size-fits-all. It depends on various factors, including your fitness level and training objectives.

The truth is, both running for distance and running for time have their merits, and they can be valuable tools in your training toolbox.

In today’s article, we’ll explore the pros and cons of each approach, helping you decide which one aligns best with your goals. So, whether you’re chasing personal records or simply looking to enjoy your runs to the fullest, read on to make an informed choice.

Running By Time

Let’s discuss some of the benefits of running in minutes.

Ideal For Beginner

If you’ve recently taken up running or are returning after a long break, focusing on training by time instead of distance should be your primary approach to increasing your training load.

Training by duration is particularly effective for injury prevention, especially for beginners, as attempting to run too fast or cover too much distance when starting out is a common cause of overuse injuries.

Stick To Training Effort

One of the significant advantages of running based on time rather than miles is that it’s simpler to maintain an appropriate training effort.

For instance, if you plan to run for 45 minutes, it’s a fixed duration, so running faster would naturally make it more challenging. On the other hand, if you’re tracking your run by miles, you might find yourself tempted to increase your pace to finish the distance more quickly.

Easy To Schedule

Another advantage of running based on time is the ease of incorporating your workout into your daily routine. You have a clear understanding of the workout’s duration, simplifying the process of planning your runs.

For instance, if you have a hectic schedule, knowing that your run will take 30 minutes and then actually completing it can provide a sense of achievement. By doing so, you’re able to check off a significant task from your daily to-do list.

The Downsides Of Running By Duration

Of course, running by time has its share of disadvantages, and let’s delve into the primary one:

Lack of Incentive

When you run based on time, you might find yourself lacking the motivation to push your limits and improve your performance. There’s minimal incentive to push yourself to the maximum, as your run will last the same duration regardless of your speed or effort. Just like with anything else, improvement often comes when you push your body beyond its comfort zone.

Running By Distance

Now, let’s explore the benefits of running by time:

Ideal for Competitive Runners

If you’re aiming to improve your speed and reach your peak athletic performance, running by miles is the preferred method.

Don’t take my word for it.

A study conducted by Saunders et al. (2007) and published in the “European Journal of Applied Physiology” demonstrated that distance-based training, such as interval workouts based on specific distances, can lead to substantial improvements in running speed. This evidence supports the notion that training for distance can be effective in enhancing speed.

What’s more?

A study published in the “Journal of Applied Physiology” by Smith et al. (2010) found that time-based training, particularly focusing on steady-state runs, can lead to significant improvements in endurance capacity. This research suggests that running for a set duration at a consistent pace can indeed enhance endurance

Proper Pacing

Mastering the art of pacing is crucial for runners, especially when you have a specific target pace in mind. Achieving proper pacing often involves a lot of trial and error, and there are no shortcuts. The good news is that running by distance allows your body to acclimate to the actual pace required, helping you perform at your best on race day.

Race Properly

Running by distance allows you to specifically target your training for particular race distances and times, a critical aspect of racing success.

For instance, if your goal is to complete a 5K race in 25 minutes (equivalent to an 8:02-minute-per-mile pace), you can structure your training sessions accordingly:

Ten repetitions of 400 meters (equivalent to one lap around a standard track) at your target pace, with 90 to 120 seconds of recovery between each repetition.

Three repetitions of one mile in six minutes or less, with approximately 90 to 120 seconds of recovery between each repetition.

Shoe Mileage Tracking

In the running community, it’s widely recommended to replace your running shoes every 400-500 miles to maintain optimal support and cushioning.

Running by miles provides a convenient way to keep track of your shoe mileage, helping you determine precisely when it’s time to invest in a new pair of running shoes.

Here’s how to measure your running distance.

Good Fitness Indicator

By far, this is the reason I often run by distance instead of time.

By measuring my runs in miles, I can easily tell if improving or not, as it reveals a lot about my current fitness level.

For example, if you have a specific racing goal, it’s key to keep track of how many miles you’re logging each week. It also, and I hate to sound like a broken record, helps you better understand your pace per mile.

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

The Downsides Of Running By Miles

Running by distance has a few disadvantages. Here’s the main one:

Too Competitive

Running by distance does come with its share of disadvantages, with one prominent drawback being its potential to foster excessive competitiveness.

When you track your runs by miles, you may find yourself pushing your body beyond its limits, especially when striving to maintain a precise pace per mile throughout your training instead of adjusting your workout intensity as needed.

Additionally, running by distance offers less flexibility when dealing with adverse weather conditions or challenging terrains.

For example, on an exceptionally hot day or a hilly route, it may be wiser to focus on running for a duration of 30 to 45 minutes rather than fixating on covering a predetermined mileage. This approach allows for better adaptability to varying circumstances and reduces the risk of overexertion.

Minutes Vs. Miles  – The Final Verdict

When it comes to the age-old debate of training for time versus distance in running, there are merits and drawbacks to each approach. The choice ultimately depends on your individual needs and preferences.

Training for time can enhance endurance, improve running technique, and facilitate recovery. On the other hand, training for distance can boost speed, strength, motivation, and a sense of accomplishment.

A well-rounded running program often incorporates both methods to target different energy systems and goals.

Here’s a practical way to combine them effectively:

• If you’re new to running or returning after a layoff, start by running for time for the initial months or weeks to build a foundation.
• Reserve time-based running for easy or recovery days, as it allows you to focus on maintaining a comfortable pace.
• Utilize time-based runs for fartlek or tempo workouts, as it’s easier to practice pacing based on time intervals.
• When doing interval training, opt for distance-based runs, preferably on a standard track, to track specific distances and repetitions accurately.
• For trail or hill running, stick to time-based training, as these surfaces often require a more intuitive approach based on feel.
• When training for a specific race distance, such as a 5K, prioritize distance-based runs, but don’t forget to time your sessions for pacing practice.
• During long runs, particularly when increasing training load, start with time-based runs, then transition to distance-based runs once you’ve established a solid foundation.

By blending both time and distance methods strategically into your training regimen, you can effectively address a wide range of running goals and optimize your overall performance.

Time vs Distance  – The Conclusion

There you have it.

If you’re wondering whether you should track your runs in miles or minutes, today’s post should be enough to help you make the right decision. 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.

David D.

Tired of your runs turning into itchy, painful ordeals? If you’re on the quest for the ultimate guide to banishing chafing while running, you’ve landed in the right place!

Chafing is the bane of many runners’ existence. If you’ve been spared its wrath, consider yourself lucky. But for the rest of us, those red, irritated, and sometimes even bleeding areas are all too familiar.

Fear not, though, because, in this article, we’re diving deep into the world of chafing. We’ll uncover what it is, what causes it, and where it loves to strike the most.

Plus, I’m dishing out expert tips on treating and preventing this pesky problem so you can get back to enjoying your runs without the discomfort.

So, are you ready to say goodbye to chafing and hello to a smoother, more enjoyable running experience?

Let’s lace up those shoes and get started!

What is Runners Chafe?

Chafing is a common issue for runners, and it occurs due to skin irritation caused by friction. This irritation can result in blisters, rashes, or raw skin, and it’s medically referred to as irritant contact dermatitis.

Chafing typically happens when there is repetitive rubbing of skin against skin or clothing-on-skin. Common areas prone to chafing in runners include the inner thighs, crotch, neck, nipples, and armpits.

As you run longer distances or in hot conditions where your body temperature rises, and you sweat more, the likelihood of experiencing chafing increases. While chafing itself is not a severe injury, it can be painful and uncomfortable, and if left untreated, it may lead to infection.

Why Do I Get Chafed While Running

Chafing tends to be more prevalent during long-distance running, but it can occur with any repetitive movement.

Several factors can either cause or contribute to chafing while running. These include:

• Poor-Fitting Clothing: Clothing that doesn’t fit well can rub against your skin, causing irritation. This includes clothing that is too tight or too loose.
• Being Overweight: Extra weight can lead to increased friction, especially in areas where skin rubs against other skin or clothing.
• Having Large Muscles: Muscular thighs or other body parts can create more friction, increasing the risk of chafing.
• Sensitive or Dry Skin: Skin that is sensitive or overly dry is more susceptible to irritation and chafing
• Hot Weather: High temperatures can lead to increased sweating, which can exacerbate chafing.
• Humidity: High humidity levels can make sweating less effective at cooling the body, increasing the likelihood of chafing.
• Excessive Sweating: People who sweat heavily are at greater risk of chafing, as the excess moisture can contribute to friction.
• Fabrics that Don’t Wick Moisture: Some fabrics, like cotton, can trap moisture against the skin, making chafing more likely.

The Main Symptoms

Chafing typically starts with the formation of a hot spot, which is a sensitive or slightly painful area of skin that’s beginning to get irritated. Detecting these hot spots early is crucial to preventing full-blown chafing.

How To Treat Chafing While Running

Although some of the preventative steps below help with chafing, sooner or later, you might find yourself left with a painful and raw rash.

In fact, chafing happens to everyone—sooner or later.

But don’t worry.

There are a few steps you can take right away if you get back from a run with a raging rash. These should help soothe the pain and speed up your recovery.

Let’s dive into the main ones.

Additional Resource – Your Guide To Runners Nipples

Wash The Chafed Area

When you shower after a run, use lukewarm water to clean the chafed area. Avoid hot water, as it can worsen the burning sensation.

No Chemicals

Do not use hydrogen peroxide or alcohol on the chafed area, as these can be painful and may not promote healing. The outer skin may appear dry, but inflammation can still be present.

Antibacterial

Use a mild antibacterial soap to clean the chafed skin gently. This helps reduce the risk of bacterial infection, such as folliculitis.

Do Not Rub

After cleaning, apply a moisturizer to keep the skin hydrated. Dry skin can worsen chafing and delay healing.

Additional Resource – Your guide to runners itch

Cover The Region

After cleaning the chafed area, it’s important to cover it properly to aid the healing process and prevent further irritation.

Here’s what you can do:

Place a bandage or sterile gauze pad over the chafed area. Make sure the bandage allows the wound to breathe while providing protection. Avoid using adhesive bandages directly on broken skin to prevent further irritation.

What’s more?

Do not use antibiotic ointment on a chafed area that already shows signs of infection. If you suspect infection, consult a healthcare professional for appropriate treatment.

When To See A Doctor

While most cases of chafing can be managed at home, there are situations where you should seek medical attention.

If you notice any of the following signs, it’s important to consult a doctor:

• Skin Discoloration: Chafing may cause the skin in the affected area to become discolored or darkened. If you observe significant changes in skin color, it’s advisable to see a healthcare professional.
• Swelling: Excessive swelling in the chafed area may indicate an underlying issue or infection. Consult a doctor if the swelling is severe or persistent.
• Crust Formation: If the chafed area develops crusts, it could be a sign of infection. Seek medical advice to address the infection and prevent it from worsening.
• Fluid Discharge: Any discharge of blood or pus from the chafed region is a concerning sign. This may indicate an infection that requires medical treatment.
• Hot Skin: If the skin in the chafed area feels hot to the touch or if there is a significant increase in skin temperature, consult a healthcare provider.
• Redness Spreading: If redness begins to spread beyond the initial affected area, it could be a sign of infection or a more serious condition.

How to Prevent Chafing When Running

The best way to deal with chafing is not to have it in the first place.

Fortunately, there are many steps you can take right now to reduce your risk of chafing while running.

When it comes to avoiding chafing, your strategy should revolve around soothing friction and reducing moisture. Let’s discuss a few.

Apply Lubricants

To prevent chafing while running, it’s essential to create a protective barrier between your skin and your clothing or gear. This can be achieved by applying lubricants or creams to areas prone to chafing.

There are various lubricants and creams available for preventing chafing. Some popular options include Body Glide, petroleum jelly, hypoallergenic balms, and ceramide creams like Aveeno. Experiment to find the one that works best for you.

As a rule, make sure to liberally apply the chosen lubricant to chafe-prone areas before you start your run. Ensure thorough coverage on areas like the nipples, armpits, groin, and thighs. Applying the lubricant in advance helps reduce friction from the beginning of your run.

Planning to run for a long time? Consider carrying a small tube or packet of lubricant with you. Reapply as needed during your run, especially if you start to feel discomfort or notice increased friction.

Choose Proper Fit

Pay attention to your clothing. This, after all, covers most of your body and has the highest risk of causing friction somewhere.

Here are the main rules:

• Avoid loose clothes that will rub. If you like wearing them, then at least put on tight-fitting bands around chafe-prone areas.
• Choose a snug fit. Compression clothing provides a skin-tight fit that keeps chafing at bay. Just make sure it isn’t too tight, as that can irritate the skin and cause other problems.
• If you have sensitive skin, choose high-quality materials that are softer on your skin. Cover all sensitive areas, such as your inner thighs and armpits, by wearing seamless and tight clothes.
• All of your running clothing should be made of high-performance fabrics that wick moisture away. It should also fit comfortably—not too tight or loose—and without expressed seams.
• Your running clothing should have flat seams or seamless in the areas that are prone to chafing.
• Get rid of any interior tags, as this may help prevent skin irritation. Nobody wants to see your clothing tag anyway, except the laundry.
• Run in proper socks. Good quality running socks help keep your feet comfortable and dry by absorbing sweat. These also tend to be softer on the skin and feature a bit of compression to support the ankle.
• Try on new gear such as shirts, shorts, leggings, and bras on shorter runs.

Your Accessories

Chafing caused by running equipment can be particularly uncomfortable, but you can take steps to prevent it.

Here are some tips:

When choosing running equipment, consider designs that are less likely to cause chafing. Look for gear with padded straps or those specifically designed to minimize friction against the skin.

What’s more?

Ensure that your hydration belts, backpacks, and other running gear with straps are properly adjusted and snug but not too tight. This helps minimize movement and friction during your run.

Before using new or unfamiliar running equipment in a race, try it out during your training runs. This will help you identify any potential chafing issues and allow you to make adjustments or choose different gear if needed.

Last but not least, build the habit of regularly inspecting your running equipment for signs of wear and tear, especially on straps and areas that come into contact with your skin. Damaged or frayed straps can increase the risk of chafing.

Additional resource – Prevent Acid Reflux While running

Prone Areas And Specific Solutions

Here are some more specific chafing prevention measures for some of the most chafe-prone areas in your body.

The Thighs

Thigh chafing can be incredibly uncomfortable, but there are effective ways to prevent it while running:

• Wear Compression Shorts or Spandex Tights: Running in compression shorts or spandex tights is one of the best ways to protect your thighs from chafing. These snug-fitting garments create a barrier between your skin, reducing friction and irritation.
• Choose Seamless Legwear: Avoid running in shorts or pants that have seams on the inner thigh area, as these seams can rub against your skin and cause chafing. Instead, opt for running gear without inner thigh seams to minimize friction.
• Proper Fit: Ensure that your compression shorts, spandex tights, or running gear fit well and are not too tight or too loose. Properly fitted gear is less likely to cause chafing.

The Crotch Area

Chafing in the crotch area can be extremely uncomfortable, but there are several steps you can take to prevent it while running:

• Choose the Right Underwear: Most running shorts are designed to be worn without underwear to reduce friction. However, if you prefer to wear underwear, opt for synthetic materials like polyester, which wick moisture away from the skin and reduce the risk of chafing.
• Maintain Pubic Hair: If you’ve shaved or waxed your pubic hair, be aware that as it grows back, it can create friction and contribute to chafing. Regularly maintaining or depilating your pubic hair can help reduce this friction.
• Avoid Bunching: Select running shorts that fit well and do not bunch up around the groin area. Seamless shorts made from breathable fabric are ideal for preventing chafing in this sensitive region.

Nipple Chafing

Nipple chafing is a common issue for male runners, especially during longer runs.

While female runners are generally at a lower risk due to the design of modern sports bras, both genders can take steps to prevent nipple chafing:

• Cover Nipples: To prevent your nipples from rubbing against your clothing, use adhesive bandages or specialized products like NipGuards. Apply them to your nipples before your run to create a protective barrier.
• Keep the Area Dry: Moisture can exacerbate nipple chafing. Apply absorbent body powder or cornstarch to the chest area to help keep it dry during your run.
• Choose the Right Sports Bra: Female runners should select a high-impact sports bra that fits properly. A well-fitting sports bra can provide adequate protection against nipple chafing. However, keep in mind that chafing may still occur in other areas.

Armpits

Armpit chafing can be uncomfortable and painful, but you can take steps to prevent it while running. Here’s what you can do:

• Shave or Trim Armpit Hair: Hair stubble can exacerbate armpit chafing, so you have two options. You can either keep your armpit hair well-shaved without nicks or let it grow out. If you choose to shave, use an aftercare product to soothe the skin. Consider long-term hair removal methods like waxing or laser treatment for a more lasting solution.
• Choose the Right Shirt: The type of shirt you wear can significantly impact armpit chafing. Look for shirts with a design that minimizes seams in the armpit area. Ideally, choose shirts with seamless sleeves or flat seams. A good-fitting shirt will also help reduce friction.

Chafing When Running – The Conclusion

There you have it!

If chafing while running is something you have to deal with on a regular basis, today’s article should set you on the path to preventing it for good. The rest is just details.

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

In the meantime, thank you for dropping by

Keep training strong.

David D.

If you’re relying solely on pace or your own perceived exertion to gauge your running intensity, I’ve got news for you: there’s a whole world of insights you’ve been missing out on.

Sure, running faster definitely cranks up the challenge, but let me tell you, there’s more to the story than meets the eye. And fear not, my friend, because today we’re diving headfirst into the captivating realm of heart rate training.

Now, before you start thinking this is some complex scientific mumbo-jumbo, let me assure you that it’s not rocket science.

In fact, heart rate training is a simple yet powerful method to monitor and guide your training intensity during those glorious runs of yours.

Are you intrigued? I hope so, because in this article, I’m about to unlock the secrets of heart rate training and equip you with a simple guide to harnessing the power of various heart rate zones.

Sounds exciting, right? Let’s get started.

What is Heart Rate Training?

It’s no surprise that heart rate training revolves around this vital organ, pumping life-giving blood through your veins with each thump.

Picture your heart as the conductor of your running performance, adjusting its tempo based on the effort you’re putting in. The harder you push, the faster it dances.

So, how does heart rate training work? Well, it’s all about creating specific training zones and spending quality time in each one. Think of these zones as different neighborhoods in your cardiovascular city, each with its own unique benefits and adaptations.

And guess what? Your heart rate serves as the GPS that guides you through these zones.

Now, let’s talk numbers. To establish your training zones, we need to determine your maximum heart rate (HR Max), which is the highest number of beats your heart can muster in just 60 seconds. Once we have that, we can set the stage for your heart rate adventures.

Imagine this scenario: You’re embarking on a glorious one-hour run, ready to conquer the road ahead. For optimal results, you might aim to keep your heart rate between 75 and 85 percent of your HR Max.

This range will challenge your body in all the right ways, helping you build endurance, improve aerobic capacity, and unleash your inner running beast.

How To Find Your Running Heart Rate Zones

To embark on your heart rate training journey, you need to know your resting heart rate—the calm before the storm, if you will. Picture yourself waking up, still in the cozy embrace of your blankets, before the world has a chance to jolt you awake. This is the perfect moment to measure your resting heart rate, preferably on three consecutive mornings when life isn’t throwing curveballs your way.

But hold on, we need to establish an average resting heart rate. So take those three measurements, crunch the numbers, and voila—there’s your resting heart rate, your baseline for this heart-pumping adventure. For most folks, this falls somewhere between 60 and 90 beats per minute. However, if you’ve been putting in the miles and sculpting those muscles, your resting heart rate might dip as low as a soothing 40. Talk about being in peak condition!

Now, let’s turn up the heat and talk about maximum heart rate—the peak of your cardiovascular prowess. It’s the ceiling that your heart dares not breach during intense exercise. To find this elusive number, you have several methods at your disposal, like a treasure trove of possibilities. Some of these methods involve mathematical equations, while others rely on physical tests.

One popular method is the age-based formula, where you subtract your age from the magical number 220.

For example, if you’re 30 years old, your estimated maximum heart rate would be 190 beats per minute. Another approach involves a physical stress test under the supervision of a healthcare professional. They’ll push you to your limits while monitoring your heart’s performance, providing a precise measurement of your maximum heart rate.

The Age-Based Formula

Now, one of the most popular methods out there is the age-based formula, fondly known as the Maffetone method. It’s like the tried and true compass that many recreational athletes rely on.

Here’s how it works: take the number 220 and subtract your age from it. Simple, right? For instance, if you’re 30-year-old, your theoretical maximum heart rate would be 190 beats per minute. However, it’s important to note that this method might have an error margin of around 10 to 15 beats per minute in either direction. Think of it as a compass that might be a few degrees off, but it’s still enough to set you on the right path towards your goals.

The Lab Test

If you’re yearning for precision and accuracy, my friend, then the lab test is the golden ticket. Just like a sophisticated scientific experiment, this method involves heading to a lab where certified professionals will put you through the paces.

Picture yourself on a treadmill or a bicycle, with a team of experts monitoring your every move. They’ll push you to your limits while closely monitoring your heart’s response. This way, you’ll obtain the most accurate maximum heart rate reading possible. Yes, it might burn a hole in your pocket, but the knowledge gained is truly priceless.

The Field Test

If you don’t have the money for a lab test but want something more reliable than the Maffetone formula, a field test is your next best option.

Here’s how it goes: find the nearest running track, strap on your running shoes, and embark on a dynamic warm-up to awaken those muscles. Then, get ready for a series of 400-meter runs at a challenging speed.

Feel your heart pounding as you push your limits. Finally, give it your all on the last repetition, sprinting with every ounce of energy you have left. Glance at your heart rate monitor in anticipation, for the maximum number you reach during this final burst will be a close approximation of your maximum heart rate.

Oh, and a little side note—your maximum heart rate might vary depending on the sport you engage in. It’s like having different keys to unlock the potential of your heart in various activities. For example, you might find that your maximum heart rate while running is higher than when you’re cycling.

Why is that, you ask? Well, my friend, the size of the muscle groups involved plays a significant role. Running, with its vigorous engagement of the largest muscle groups in your body, can send your heart racing to greater heights.

Additional resource – Your guide to heart rate variability

Calculating Your Heart Rate Zones

Calculating your training zones is as easy as multiplying your maximum heart rate by a certain percentage. It’s like a simple arithmetic equation that holds the key to unlocking your potential.

And let me tell you, my friend, there are various blends of training zones out there, but one of the most widely embraced models is the five zones system created by the heart rate monitor gurus over at Polar. Their expertise is backed by solid research that delves into the inner workings of our beating hearts.

So, let’s dive into these heart-thumping zones, shall we? Each zone has its own unique purpose, guiding you on your quest for running greatness. We’ve got the “very light” zone, where your heart skips a beat but maintains a gentle rhythm.

Then comes the “light” zone, where your heart starts to dance a little faster, signaling that you’re entering a zone of increased effort. The “moderate” zone takes it up a notch, challenging your heart to work harder as you push your limits.

Brace yourself for the “hard” zone, where your heart races, pumping blood to fuel your performance. And finally, we have the “very hard” zone—a place where your heart pounds like a drum, propelling you to the edge of your capabilities.

Now, let’s talk strategy, my fellow runner. If you’re just starting your running journey or making a triumphant return after a hiatus, it’s wise to spend the first three months in zones 1 and 2. It’s like laying the foundation for a magnificent castle—building your endurance and allowing your body to adapt to the miles before you turn up the heat. Picture it as a warm-up phase, preparing your body for the challenges ahead. Once you’ve established a solid base, it’s time to venture into zones 3 and 4, where the real magic happens. Intervals, tempo runs, and harder efforts will become your companions as you push the boundaries of your speed and stamina.

Now, let’s say you’ve set your sights on conquering the marathon distance. In this epic endeavor, more than half of your training time will be spent in zones 1 and 2. It’s like embarking on a long journey with steady, easy-paced runs that allow you to build endurance and go the distance. Conversations with fellow runners become part of the rhythm, as you embrace the joys of slower paces and the beauty of endurance.

In case of doubt, consult a professional. Too shy? Feel free to email meat [email protected])

Let’s break down these heart training zones and see what they are all about

Now let’s dive a little deeper into the zones themselves.

Additional Resource  – Here’s your guide to advanced running metrics

Heart Rate Training Zone 1

Imagine zone 1 as a cozy fireplace, radiating warmth and comfort. In this zone, your heart rate dances between 50 to 60 percent of your maximum, and the pace feels like strolling through a beautiful park on a sunny day—utterly pleasant and inviting.

Now, let’s uncover the secrets of the fat-burning zone and why it holds a special place in your training repertoire. While it may not unleash the thunderous gains of muscle and cardiovascular improvements like other intensities, it has its own unique advantages, my friend. One of its primary benefits lies in the realm of recovery.

It’s like a gentle massage for your weary muscles, allowing them to rejuvenate and replenish their energy reserves. This magical zone stimulates blood flow, enhancing the delivery of precious nutrients to your hardworking muscles.

It’s as if the gates of a nutrient highway swing open, ensuring your muscles receive the nourishment they crave. But here’s the catch—keeping it easy is key. Stray too far from this comfortable pace, and you might stumble into the treacherous lands of overtraining, where exhaustion lurks and progress wanes.

But wait, there’s more to the fat-burning zone than meets the eye. It’s a versatile ally, perfect for both prelude and finale.

Picture it as the opening act and the grand finale of your training symphony. Before you embark on a vigorous session, a sojourn in zone 1 sets the stage for success.

It’s like stretching and awakening your body, gently nudging it into the realm of action. And when you conclude your heroic endeavors, a gentle cooldown in this zone allows your body to gracefully transition from exertion to rest.

Heart Rate Training Zone 2

Picture zone 2 as a stepping stone, a realm where the challenge begins to whisper sweet melodies in your ear. Here, we enter the energy-efficient or recovery zone, a domain that aligns harmoniously with the magical threshold of aerobic capacity.

The pace picks up a bit, injecting a touch of excitement into your running endeavors, but fear not, for comfort still reigns supreme.

In this zone, your heart rate dances between 60 to 70 percent of your maximum capacity, pulsating with the rhythm of endurance and resilience. It’s like riding a smooth wave, where your body finds a sustainable groove and settles into a blissful state. The beauty of this zone lies in its ability to enhance your aerobic capacity and strengthen your foundational endurance.

But don’t be fooled by the comfort within this zone. While it may feel easier than the battles that lie ahead, it plays a crucial role in your overall training strategy. Consider it a secret weapon, honing your body’s ability to utilize oxygen efficiently, thus priming you for the challenges that await.

Heart Rate Training Zone 3

In zone 3, you find yourself at the range of 70 to 80 percent of your maximum heart rate, where the true essence of cardiovascular conditioning awaits.

In this zone, the air becomes charged with anticipation, for the challenge beckons you to push beyond your comfort zone, to explore the boundaries of your physical prowess. It’s a place where your body becomes a vessel of efficient oxygen transfer and nutrient delivery, working tirelessly to nourish your hardworking muscles and rid them of the exhaust fumes of CO2.

Imagine your cardiovascular system as a well-oiled machine, operating at peak performance. With each beat of your heart, a surge of oxygen-rich blood cascades through your veins, fueling the fire within. Your muscles awaken, invigorated by the steady influx of vital resources, ready to propel you forward with every stride.

Although the intensity in this zone demands more from you, for conversation is still possible. However, it transforms into an exhilarating dance of fragmented sentences, as you navigate the delicate balance between exertion and breath.

Additional resource – Strava for runners

Heart Rate Training Zone Zone 4

In this zone, which encompasses an awe-inspiring range of 80 to 90 percent of your maximum heart rate, you embark on a journey that challenges your limits and propels you toward newfound speed and endurance.

As you push yourself to the edge, the pace becomes comfortably hard, demanding every ounce of your strength and focus. It’s a state of intensity where your breath becomes rapid, and your words are reduced to fragmented expressions, for speaking in unbroken, complete sentences becomes an impossible feat. The effort is so consuming that communication itself becomes a symphony of gasps and bursts of words, a testament to the immense exertion you’re embracing.

Within the realm of anaerobic training, a transformation occurs. Lactic acid builds up in your working muscles, leaving behind a trail of metabolic waste products. However, spending time within this zone brings forth remarkable adaptations.

Picture yourself as a runner on the precipice of greatness, each stride a testament to your determination and willpower. With each push of your limits, you transcend the boundaries of what you once believed possible.

The metabolic symphony within your body harmonizes, as your muscles adapt to the challenges thrown their way. The waste products are processed with newfound efficiency, making way for enhanced performance and reduced fatigue.

Heart Rate Training Zone 5

This is the pinnacle of intensity, where your heart races at a breathtaking 90 to 100 percent of your maximum heart rate, and every fiber of your being is pushed to its limits.

In this zone, the pace reaches unimaginable heights, demanding everything you have and more. It’s a realm where words are rendered obsolete, and even the most colorful expressions are silenced. Your focus is solely on the pulsating rhythm of your own body, as each heartbeat echoes the sheer determination coursing through your veins.

The red zone is a crucible that tests your limits, leaving you utterly drained by the end of your intense workouts. Your respiratory system labors to keep up with the demanding oxygen requirements, while your cardiovascular system surges to its maximum capacity. It’s a symphony of physiological exertion, orchestrated by your unwavering commitment to push beyond what was once thought possible.

Within this zone, it is crucial to be mindful of warning signs from your body. Shortness of breath and chest pain should never be dismissed. They serve as cautionary whispers, reminding you to listen to your body’s wisdom and exercise caution in the pursuit of your goals. While this zone holds immense potential for performance gains, it is vital to prioritize your well-being and train under the guidance of a qualified professional.

Imagine yourself as a courageous warrior, standing on the precipice of human limits. Each moment spent in the red zone is an opportunity to unleash your inner fire, igniting your potential and propelling you toward greatness. Embrace the challenge, but do so with respect for the boundaries of your own body.

Keeping Track Of Your Heart Rate While Running

When it comes to monitoring your heart rate during training, equipping yourself with a heart rate monitor is an absolute game-changer. Think of it as your trusty companion, keeping a vigilant eye on the rhythm of your heart as it powers you through your workouts. But not all heart rate monitors are created equal, my friend. Let’s dive into the two main options available to you: the chest strap monitor and the wrist monitor.

Now, if accuracy is your utmost priority (and let’s be honest, it should be), the chest strap monitor reigns supreme. This nifty device utilizes the power of an electrocardiogram (ECG) to capture the electrical impulses emanating from your heart. It’s like having a mini laboratory strapped to your chest, ensuring precise measurements of your beats per minute. The chest strap monitor cuts through the noise and delivers reliable, real-time data straight to your wristwatch or favorite fitness app.

On the other wrist—pun intended—we have the wrist strap monitor, a popular choice among fitness enthusiasts for its convenience and ease of use. Picture it as a sleek watch with a hidden talent. This smart companion harnesses the wonders of photoplethysmography, a fancy term for measuring blood flow, to capture your heartbeats. It detects the pulsating rhythm of your arteries through the skin on the top of your wrist, providing you with a snapshot of your heart rate on the go.

Now, let’s address the elephant in the room—accuracy. While wrist strap monitors have come a long way and offer a great deal of convenience, it’s important to note that they may not be as precise as their chest strap counterparts. Factors such as movement, sweat, and the fit of the device can introduce a slight margin of error. So, if you’re seeking pinpoint accuracy for your heart rate measurements, the chest strap monitor is your best bet.

Whether you opt for the chest strap or the wrist strap, the key is to find the monitor that aligns with your needs and preferences. Consider factors such as comfort, ease of use, and the compatibility of the device with your training routine. Remember, this little gadget will become your trusted ally, so choose wisely.

Running Heart Rate Zones  – The Conclusion

Using heart rate training is a great way to measure your workout intensity. Just remember not to push your body to the breaking point when training. Use some moderation. Good athletes are not made in one day.

The truth is, trying to keep your heart rate in the easier zones is easier said than done.

That’s why I’d urge you to train with a running coach to help come up with a personalized and proper workout plan for you.

Before everything else, get the green light from your doctor before you start any form of exercise—especially running.

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

In the meantime, thank you for dropping by.

If you’re tired of that pesky runner’s itch interrupting your runs, you’re in the right place.

Here’s the truth. Run long enough, and sooner or later, you’ll have to stop mid-run to relieve an itchy leg.

Coming down with this one time is one thing, but having it several times during your runs is another thing.

Fret no more.

In today’s article, I’ll explain some of the main causes you feel itchy while running and what to do to treat and prevent it.

What Is An Itch?

To get to the bottom of a runner’s itch, let’s first explain what’s an itch.

It’s a sensation that arises when skin cells or the nerves within your skin get irritated. Picture it as a bit like an electrical or burning sensation or even the feeling of something creeping along your skin.

More specifically, itching kicks in when special nerve endings called proprioceptors in your skin get activated. This can happen due to a variety of reasons, like chemicals, temperature changes, infections, injuries, or your body’s immune response to something.

Once these proprioceptors get stirred up, they promptly send messages to your brain and spinal cord. Think of it as your body’s way of saying, “Hey, something’s not right here!” This triggers an automatic response: the urge to rub or scratch the itchy area.

Usually, scratching provides instant relief. It’s like hitting a pause button on those nerve signals. But here’s the twist: scratching can sometimes make things worse, especially if you go at it too aggressively.

A Vital Warning System:

Itching isn’t just an annoying sensation; it serves a crucial purpose. It’s your body’s way of alerting you to something amiss. Just like pain, touch, cold, heat, and vibration, itching is part of your body’s sensory system and acts as a warning sign for any abnormal physical conditions.

What is a Runner’s Itch?

A runner’s itch is a sensation that’s all too familiar to many runners. You’re in the groove, pounding the pavement, and suddenly, an insistent tingling or itchiness creeps in, usually starting in your legs.

But wait, it gets worse.

Sometimes, this itch can be so relentless that it forces you to hit the pause button on your run and scratch away. It’s not just confined to your legs either; it can strike during intense cardio sessions and, in some unlucky cases, spread beyond your legs. Annoying? Absolutely.

Thankfully, a runner’s itch is often more of a pesky inconvenience than a serious problem. There are simple steps you can take right now to tackle it head-on. But before we dive into the solutions, let’s unravel the mystery behind what’s causing this itchiness in the first place.

The Causes Of Itchy Legs While Running

There are many causes of the itchy feeling on the skin when running.

Let’s discuss a few

Increased Blood Flow

Ever wonder why a runner’s itch strikes when you’re in the midst of your run, disrupting your flow and tempting you to scratch that itch? Well, it’s not just some random annoyance. There’s a scientific explanation for it.

When you’re engaged in physical activity like running, your body has to work hard. Your heart rate climbs, pumping more blood to your muscles to provide them with essential oxygen and nutrients. This heightened demand for blood flow forces your arteries and capillaries within your muscles to expand.

This phenomenon is called vasodilation. It’s a process where your blood vessels open up, creating more space for blood to flow through. Sounds like a good thing, right? Well, here’s the catch—this vasodilation can trigger a sensation that your brain interprets as itchiness.

Additional resource – Prevent Heart Burn In Runners

Dry Skin

If you’re a runner with naturally dry skin or find that your skin tends to get drier during the cold season, you might be more susceptible to that pesky itchiness during your runs.

But that’s not all—your showering habits can play a role too. Taking frequent showers or indulging in hot baths might seem comforting, but they can strip your skin of its natural oils that help keep it moist and supple.

When those natural oils are washed away, your skin becomes more susceptible to irritation upon contact, which, you guessed it, leads to itchiness.

Sensitive Skin

Believe it or not, sometimes it’s the little things that lead to big problems. That pesky itch during your runs might just be caused by an allergic reaction to your clothing material or laundry detergent. Even that fancy perfume with high alcohol content might be a silent troublemaker.

Here’s the scoop: You might not feel itchy when you’re just lounging around, but the moment you start sweating, these allergens can spring into action. Sweat can exacerbate the reaction, turning your run into a serious case of the runner’s itch.

Irritating Fabrics

You’re all geared up in your brand-new running outfit, ready to hit the pavement, and suddenly, you’re plagued by the dreaded runner’s itch.

What’s going on?

Well, it could be clothing dermatitis. This sneaky culprit often strikes when you’ve introduced a new running ensemble into your wardrobe. Dermatitis is like your skin throwing a tantrum because it doesn’t like the fibers, dyes, or chemicals in your clothing.

But here’s the twist: Not all fabrics are created equal. Synthetic fibers like rayon, polyester, spandex, nylon, or rubber are more likely to trigger textile dermatitis. These materials may not breathe as well as natural fibers, causing you to sweat more and, you guessed it, intensify that infernal itching sensation.

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

Histamine Release

Histamine – you’ve probably heard of it in the context of allergies and itching. It’s that pesky substance produced by your body that’s often associated with allergic reactions and inflammation. But here’s the twist: recent research suggests that histamine may have a more complex role in the world of exercise.

Traditionally, histamine has been seen as the culprit behind itching during workouts. It works by expanding your blood vessels, which your brain interprets as itchiness. However, some intriguing studies have proposed a different theory. They suggest that exercise might trigger the release of histamine not as an allergic reaction but as a protective measure against fatigue.

Exercise-Induced Urticaria

You’re in the middle of an intense workout, and suddenly, your skin starts to itch, you develop hives, or your skin becomes unusually tender. It’s not just a fitness inconvenience; it could be a condition called exercise-induced urticaria.

Exercise-induced urticaria is a type of allergic reaction that can strike when you’re working up a sweat. It often comes with itchiness, hives, or skin tenderness. This common allergic phenomenon can be triggered by various factors, including sweating, extreme temperatures (both hot and cold), or even just the act of exercising.

Typically, it occurs during or after strenuous exercise, especially in hot or cold weather with low humidity levels. And it doesn’t stop at skin reactions; exercise-induced urticaria can bring along other symptoms like headaches, stomach cramps, swelling of the hands, face, or tongue, and even difficulty breathing.

For a more in-depth look into runners itch, check the following sources:

• An Objective Measure of Itch
• Clinical Research Study into Itch in PBC
• The Intriguing Role of Histamine in Exercise Responses
• The Mysterious On/Off Itch and Erythema During Whole Body Vibration Exercise (VIBRA)
• Histamine-induced itch and its relationship with pain

How To Treat Runner’s Itch

Runner’s itch can be a real buzzkill during training, and as I’ve already explained, it can have various causes.

From minor irritations like workout gear rubbing the wrong way to more severe underlying skin conditions you might not even know about, the triggers can be diverse.

So, how can you find relief and prevent this pesky itch from ruining your runs? It may require a bit of trial and error, but there are some strategies you can try:

Avoid Skin Irritants

Nobody wants their run to turn into an itchy, uncomfortable ordeal. Fortunately, there are several common skin irritants that you can avoid to help prevent that annoying itchiness while running. Here are some tips:

Some of the common irritators to avoid include:

• Use The Right Detergent – The detergent you use for washing your running gear matters. Choose a gentler detergent, preferably one that’s naturally made or designed for sensitive skin. This can help soothe itching and prevent skin irritation.
• Use Mild Soap When Showering – When showering before your run, pick a mild, gentle soap that won’t strip your skin of its natural oils. Your soap should be a partner in your quest for an itch-free run, not a culprit.
• Hand soap – Pay attention to the hand soap you use, too. Look for brands that contain moisturizers to prevent your skin from drying out. Dry skin is more prone to itching.
• Go Natural and Avoid Harsh Chemicals: Choose personal care products with fewer harsh chemicals like alcohol and parabens. These chemicals can strip your skin of moisture and lead to irritation.

Warm up Properly

Feeling the itch when you hit the pavement? It might be due to a sudden increase in blood flow (check the causes section). Don’t let it derail your run! Instead, prioritize a proper warm-up to soothe those restless legs.

Here’s how to do it:

• Start Slow: Begin your run at a leisurely pace. Don’t rush into it. Your warm-up should gently ease your body into action.
• Dynamic Stretches: Incorporate dynamic stretches into your pre-run routine. These stretches help improve flexibility, increase blood flow, and prepare your muscles for action. Think leg swings, high knees, or walking lunges.
• Gradual Increase: As you warm up, gradually increase your pace. Allow your body to adjust to the demands of running.

Use A Moisturizer

Dry skin can be a real buzzkill when you’re out for a run. Those pesky itches can drive you crazy. Enter moisturizing.

Itchy legs often stem from dry skin. So, before you hit the pavement, reach for a good moisturizer. Lather up your legs and any other vulnerable areas.

But be choosy about your moisturizer. Opt for products that are fragrance-free and dye-free. Some lotions and creams can trigger allergies, making your itchiness even worse.

If regular moisturizers aren’t your thing, give coconut oil a try. It’s a natural moisturizer that can keep your skin feeling soft and itch-free.

Antihistamine For Runner’s Itchiness

So, you’re all set to hit the pavement, but that nagging itch just won’t quit. Maybe it’s time to try antihistamines, your secret weapon against runner’s itch!

Antihistamines work very well for fighting off allergies. They can help calm your itchiness, especially if it’s due to an allergic reaction.

To stay itch-free during your run, take an antihistamine about 20 to 30 minutes before you hit the road. This gives it time to kick in and keep those itch demons at bay.

For the best results, consult your doctor before choosing an antihistamine. They can recommend the right one based on your specific needs and any underlying conditions.

Stay Well Hydrated

Staying hydrated isn’t just a suggestion; it’s a game-changer for your athletic performance. A well-hydrated body runs better, faster, and stronger.

But wait, there’s more!

Hydration isn’t just about your muscles; it’s a skin superhero, too. When you’re low on water, your skin can look tired and lifeless.

Don’t limit your hydration to post-run gulps. Sip on water throughout the day to keep your body and skin happy. It’s like a daily spa treatment from the inside out.

Are Itchy Legs While Running Dangerous?

Most of the time, itchiness during your run is nothing to lose sleep over. It’s annoying, sure, but usually not dangerous.

However, if the itchiness just won’t quit, especially if it’s joined by some unwelcome companions like dizziness, hives, or difficulty breathing, that’s a different story. It’s time to raise a flag  and consult your healthcare team.

Lightheadedness and dizziness could hint at an underlying issue that needs checking out. We’re talking about your health here, so don’t brush it off!

Hives with severe pain or burning that won’t vanish within a few minutes? That’s another red flag. Your body might be trying to tell you something, and it’s wise to listen.

Difficulty breathing? Well, that’s a major alarm bell. It could be a sign of something serious, and you don’t want to take any chances.

Additional resources:

•  Ice bath for runners
• How to prevent runners gut

Runners Itch  – The Conclusion

In most cases, runner’s itch is an annoying, mostly temporary, problem that isn’t anything to worry about. You can soothe the itchy feeling by running regularly, avoiding triggers and skin irritants, and keeping your skin healthy.

Are you curious about giving a weighted vest a try during your runs?  You’re in the right place!

Weighted vests have been gaining popularity recently as an effective resistance training tool. Strapping one on can instantly elevate your workout intensity, whether you’re into sprints or bodyweight exercises. And hey, they’re not just for soldiers – you can find them in sports stores or order online.

But, before you dive into the world of weighted vests, there are a few things to consider, like features, benefits, and safety. No worries, though. In this guide, we’ll help you find the perfect weighted vest for running and training, and you’ll learn all about:

• The perks of using weighted vests
• Different types of weighted vests
• How to make the most of your weighted vest
• Choosing the right weighted vest for you
• Tips for starting your training

Ready to get started? Let’s go

What is A Weighted Vest For Running?

Imagine strapping on a vest-like garment over your workout attire during training. Well, that’s a weighted vest for you. But what’s the deal with it?

As the name suggests, it’s all about adding extra resistance and intensity to your workouts. You see, this vest is designed to make your workouts tougher, pushing your cardio and resistance conditioning to the next level.

It’s a bit like ankle weights, but instead of your legs, the extra load is centered on your core. When you put it on, it drapes over your shoulders, back, chest, and core, just like any other vest you’d wear. And here’s the beauty of it – it stays snug and secure, with no bouncing around or shifting while you’re working out. Whether you’re running, doing intense bodyweight exercises, or whatever – it’s right there with you.

Now, here’s where it gets interesting – you can adjust the weight. The more weight you add, the more resistance you’ll feel. So, if you’re wondering how much weight to use, most experts suggest starting with a vest that’s about 5 percent of your body weight and then working your way up from there. But we’ll dive into this a bit more later.

And the big question – what does a weighted vest actually do for you? Well, it’s a versatile beast. It can help you build strength, shed those extra pounds, and boost your endurance. But the real magic happens in how you choose to use it, and we’ll get into that soon.

Let’s unpack this first.

The Benefits of Weighted Vest Workouts

Here are a few things you stand to gain when running with a weighted vest.

Increased Intensity

First and foremost, this piece of gear is all about cranking up the intensity of your workouts. It’s like a friendly (or not-so-friendly) reminder to your body that it’s time to step up the game. So, whether you’re into running, bodyweight exercises, or any other form of physical activity, that weighted vest will make sure you’re giving it your all. You’ll be pushing your limits, and that’s where the magic happens.

Improved Cardiovascular Function

Now, let’s talk cardiovascular function – VO2max, to be precise. This fancy term stands for the maximum amount of oxygen your cardiovascular system can gobble up during your workout. The harder you work, the more oxygen you need to keep going, right?

Well, that’s where the weighted vest comes in. It cranks up the difficulty level, making your muscles work even harder. And guess what? That extra workload means your body needs more oxygen to keep up. So, using a weighted vest isn’t just about pushing your muscles – it’s also a fantastic workout for your cardiovascular system.

Improved Speed

Now, let’s talk about speed – the need for speed, that is. If you’ve got a need for speed or want to enhance your overall athletic explosiveness, a weighted vest can be your trusty sidekick.

I’m not just making this up – there’s scientific research to back it up. Imagine long-distance runners donning weighted vests during their training sessions. What did the studies show? Well, they were able to boost their speed by approximately three percent after incorporating weighted vest training into their routines.

Here’s how it works: when you slap on that weighted vest, you’re essentially telling your body to kick it up a notch. You’re adding an extra challenge to your workouts, pushing your muscles to generate more force. And guess what happens when you shed that extra weight? You’ll feel lighter, more powerful, and, ultimately, faster. It’s like a secret weapon for improving your speed and agility.

Additional resource  – Your guide to running belts

Burn More Calories

Let’s dive into calorie burn – the part that often gets people excited! Wearing a weighted vest can supercharge your calorie-burning game because of the increased intensity it brings to your workouts.

Imagine this scenario: two runners hitting the pavement. One weighs in at 160 pounds, and the other tips the scales at 180 pounds. Both run at a challenging pace, completing a 30-minute session. Now, here’s where it gets interesting. The 160-pound runner will torch about 460 calories during their run, while the 180-pound counterpart will sizzle nearly 500 calories.

What’s the secret sauce behind this calorie-burning difference? Well, it’s simple physics in action.

Moving a heavier object, like a 180-pound runner with a weighted vest, requires more energy. When you’re rocking a weighted vest, you’re essentially making your body heavier, and as a result, your muscles have to work harder. This extra effort translates into burning more calories, and over time, those extra calories can really add up!

Increased Bone Density

Now, let’s talk about bone health – something we all need, especially as we age. Weighted vests aren’t just about cardio and muscle gains; they can also be your secret weapon for boosting bone density.

Here’s the scoop: Resistance exercises are fantastic for improving bone density and strength. And guess what? Wearing a weighted vest is like having a personal bone-boosting coach. It provides that extra resistance your bones need to get stronger.

But don’t just take my word for it – science backs this up! Research has shown that incorporating a weighted vest into your regular exercise routine can help prevent hip bone loss in postmenopausal women. So, not only are you getting those killer workouts, but you’re also giving your bones some much-needed love.

Better Options

Weighted vests are indeed a fantastic choice when it comes to adding resistance to your workouts. They’re far safer and more effective than other options like wrist, ankle, or hand weights.

Let me break it down for you:

• Safety First: Strapping weights to your wrists or ankles can be risky. It puts direct stress on those areas, increasing the risk of injury. Plus, it can mess with your running form.
• Balanced Resistance: Weighted vests distribute the load evenly across your body, maintaining proper posture. This means you can focus on your workout without compromising form.

So, if you want a safer and more effective way to amp up your workouts, a weighted vest is the way to go!

The Downsides Of Using A Weighted Vest For Training

Just like any exercise equipment, weighted vests have certain downsides as well, which are key to pay attention to.

All in all, the risk degree depends on how you use the weighted vest.

Bad Form And Injuries

Imagine you’re rocking bad exercise form while donning a weighted vest. It’s like inviting trouble to your workout party. Poor posture, a curved back, or any form of slip-up can spell disaster. Your muscles and joints bear the brunt of it, and injury might just be around the corner. Yikes!

Now, let’s talk about rushing things. Strapping on too much weight too soon is a classic no-no. Your muscles and joints need time to adapt to this new challenge. Otherwise, you’re rolling out the red carpet for injury. Plus, bad form combined with added weight doesn’t do your spine any favors. Your natural spinal curves are meant to handle a specific load but throw bad form into the mix, and those curves start playing hide and seek. Hello, back pain!

Make Injuries Worse

If you’ve got any ongoing issues with your joints and muscles that bear weight, adding a weighted vest to the mix might not be the best idea. It’s like throwing gasoline on a fire. The extra load could crank up the pain and discomfort, especially if you’re nursing a back injury, dealing with knee pain, or any other weight-bearing woes.

Now, if you’re still eager to give it a go, here’s the deal. Before strapping on that vest, it’s a good call to check in with your trusty doctor. Get the green light, so you’re not diving headfirst into potential trouble. Or, better yet, start with a lightweight vest and keep a close eye on how your body responds.

At the first sign of pain, turn up the volume, hit the brakes, and reassess. Your well-being should always come first, after all!

Not For Everyone

If you’re just starting out on your fitness journey, a weighted vest might not be the best companion for you. These babies mean business and are best suited for folks who already have a solid fitness foundation and want to kick things up a notch.

Strap on a weighted vest, and your cardiovascular and muscular systems are in for a wild ride. That’s what makes them so effective, but it’s also why they’re not for the faint of heart (or body). If you’ve got a history of injuries in your hips, knees, feet, or ankles, consider this your red flag. Every extra pound piles on the pressure, increasing the risk of injury.

How To Choose The Best Weighted Vest for Running

With so many weighted vest options out there, finding the perfect one for your needs can feel like a daunting task. But fear not! We’ve got some key measures to help you navigate the maze of choices and pick the ideal weighted vest.

Let’s dive in and make your decision a breeze.

How Heavy Should a Weighted Vest Be for Running

If this is your first rodeo with a weighted vest, do yourself a favor and start small. There’s a whole range of weights to choose from, usually between 10 to 80 pounds. But don’t go strapping on a behemoth just yet.

Your weighted vest should be your workout partner, not your wrestling opponent. So, for running and HIIT training, aim for a vest that’s about 5 to 10 pounds. It’s enough to give you a challenge without crushing your spirit.

Need a specific weight?

Here’s a handy trick: Pick a vest that’s about 5% of your body weight. For instance, if you tip the scales at 160 pounds, go for an 8 to 12-pound vest. Makes sense, right?

Once you’re suited up, hop on that treadmill and start with a gentle jog for 15 to 20 minutes. This way, you can ease into it, ensuring that your pace and intensity stay on point. Plus, you’ll get the hang of breathing with the extra load on your chest and core.

Get The Right Fit

Let’s talk about how that weighted vest should snug up to you like a good old friend.

Before you embark on a sprint or dive into those bodyweight exercises with a weighted vest, it’s crucial to get the fit spot on. Imagine your vest as a superhero cape; it should be snug but not so tight that you can’t breathe or move comfortably.

When you’re hustling, that vest should stay put—no wild bouncing or acrobatics here. It should be like your trusty sidekick, sticking by your side throughout your workout.

The weight in your vest should feel like it’s giving you a warm, even hug across your chest and torso. No lopsided surprises or uneven distribution, please!

Opt for an adjustable weighted vest if you can. These gems come with straps that let you fine-tune the fit to match your body’s unique curves and contours. Just like shopping for running shoes, trying on different styles and shapes is the key to finding the perfect fit.

Based on Activity

You can follow these recommendations based on activity type.

For Running

Your weighted vest for running should be like a supportive friend – light on the weight capacity but always there when you need it. Look for one with reflective material to keep you visible, especially during those early morning or late-night runs.

Just like when you’re easing into a new friendship, start your weighted vest journey with one that’s about 5 percent of your total body weight.

Before you dive into adding that extra weight to your runs, take your weighted vest for a leisurely walk. Test the waters and see how your body responds to the added challenge.

Your weighted vest should be like a second skin. Choose one that fits like a glove for walking, jogging, and running. It should be snug but not restrictive, allowing you to move with ease.

For Bodyweight Training

Alright, when it comes to bodyweight training with a weighted vest, think of it like choosing the perfect workout buddy:

Your weighted vest for bodyweight training should be like a personal trainer that grows with you. Look for one that’s adjustable, with plenty of pockets and weights for added resistance. Think of it as a vest that can keep up with your progress.

Just like a workout buddy who doesn’t let you suffocate during exercises, your vest should have a slender design and good ventilation. You don’t want to feel like you’re swimming in your own sweat, right? So, breathable material is a must.

Your workout buddy needs to be strong and reliable. Choose a vest made from durable materials. After all, you want a partner that can withstand the rigors of your training sessions.

When it comes to resistance, aim for a vest that tops out at around 80 pounds. This way, you’ll have plenty of room to challenge yourself and see those gains.

Secure The Weight

Imagine strapping on a weighted vest and then suddenly feeling like you’re on a wobbly tightrope. Not fun, right? Well, that’s what can happen if you don’t properly secure the weight in your vest.

It needs to be snug and evenly spread across your body. Any sudden shifts or wobbles could lead to a less-than-graceful fall, and we definitely don’t want that during your workout. So, check that weight and make sure it’s your trusty workout buddy, not your saboteur!

Consider Your Body Type

We’re all wonderfully unique, and our weighted vests should reflect that. These vests come in different shapes and sizes, just like us. Some are tailored for those with a slimmer build, while others are perfect for the broader, stronger shoulders out there.

Ladies, you’re in luck, too! Some vests are designed with your curves in mind, offering the perfect balance of support and freedom of movement. It’s like a personalized workout gear fitting session.

And remember, comfort is the name of the game here, so don’t let that vest smother your chest or squeeze your armpits. It’s all about finding the perfect fit so you can conquer your workout in style!

Material

Just like choosing the perfect workout outfit, selecting the right material for your weighted vest is crucial. Look for a vest that’s built to withstand your toughest workouts, one that can take a beating without falling apart. It should be sweat-resistant so you don’t feel like you’re wearing a soggy sponge during your workout.

And don’t forget about tear resistance; we want that vest to last, right? If you’re worried about turning into a sweat machine, opt for a vest with extra ventilation and breathability. A thinner vest that doesn’t cover your entire torso can help keep you dry and comfy during your training sessions.

Listen to your body

Here’s a nugget of wisdom for you – always listen to your body. It’s like your personal workout coach. If something feels off, it probably is. Your body knows best. So, if you’re experiencing any unusual discomfort or pain, stop what you’re doing and give it some attention. And if those muscle or joint pains just won’t quit, it’s time to call in the big guns – your doctor. Don’t be shy; it’s better to be safe than sorry. Your body is your most valuable workout tool, after all!

How To Use it

You got many options when it comes to training with a weighted vest—you can walk, run, sprint, or simply do bodyweight exercises such as pull-ups, push-ups, etc.

Here are three weighted vest workout routines to try.

The Weighted Vest Sprint Workout

The Weighted Vest Sprint Workout: If you’re ready to kick your running speed up a notch, the weighted vest sprint workout is your secret weapon. Here’s how to do it:

Warm-Up Right: Start with a proper 10-minute dynamic warm-up. Don’t rush this – your muscles need to get ready for action. Take your time if needed.

Unweighted Speed Burst: Before strapping on the vest, do 2-3 sprints at your absolute maximum speed. These should be short and sweet, lasting only 20-30 seconds each.

Add the Vest: Now, it’s time to put on that trusty weighted vest. Get ready to give it your all! Perform 4-5 sprints, running as fast as you possibly can for 20-30 seconds each.

Strip It Off: Feeling the burn? Good! After those weighted sprints, take off the vest and do two more sprints without the added weight. Feel the difference? Your body is getting stronger with each sprint!

Cool Down: Finish the workout with a 5-minute slow jog. This will help bring your heart rate back down to normal and prevent any sudden stops.

The Weighted Vest CrossFit WOD

Get ready to amp up your CrossFit game with the weighted vest. This high-intensity workout will push your limits. Here’s the drill:

Exercise Lineup: Put on your weighted vest and perform the following exercises. You’ve got 30 minutes to conquer as many rounds as possible. Keep track of your reps because you’ll want to beat your own record next time.

• 200-Meter Run: Start with a quick 200-meter run. Feel the extra resistance with that vest on!
• 20 Push-Ups: Drop down for 20 push-ups. Keep that core tight and form on point.
• 30 Squats: Stand back up and knock out 30 squats. Weighted squats for the win!
• Max Pull-Ups: Hit the pull-up bar and go for max pull-ups. Your back and arms will thank you later.
• Ten Burpees: Finish it off with ten burpees. Push through the burn!

Weighted Vest Long Walks

If you’re new to weighted vests, walking or hiking with one is a fantastic way to ease into it. You’ll get your body accustomed to the added resistance without sacrificing your form.

Pay close attention to your form. Maintain proper arm motion and stride. Your walking form is your foundation, so keep it strong.

Depending on your fitness level, aim for a 45 to 60-minute walk if you’re just starting out. If you can handle more, go for it, but always prioritize safety.

Engage your core throughout your walk. This not only helps with stability but also reduces strain on your spine.

As you progress, consider adding more weight to your vest or extending your walking time. Your body will thank you for the extra effort.

How To Choose The Best Weighted Vest for Running – The Conclusion

There you have it! Adding weight vest training to your workout routine shouldn’t be that complicated. It’s just a matter of choosing the best weight vest and then following sensible training guidelines with progression. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Hey there, fellow runners!

Lace up your running shoes and get ready to dive into a topic that’s often overlooked in the world of running.

We all know that running is all about putting those legs to work, right? But what if I told you that your upper body, particularly your neck and shoulders, could have a say in your running game too?

Picture this: You’re out for a run, pushing through the miles, and suddenly, you feel a twinge of discomfort in your neck.

Or perhaps you wake up the day after a long run with shoulders that seem to be staging a revolt.

It’s not the usual suspect—those pesky lower extremity injuries like runners knee or shin splints—but it’s happening.

So, what’s the deal? Is running a lower-body exclusive club, or is there more to the story?

Spoiler alert: there’s more.

While your legs are the stars of the show, your upper body plays a crucial supporting role.

In this article, we’re taking a closer look at why your neck and shoulders might be giving you grief during or after your runs. We’ll explore the unexpected causes of the role of posture and even share some real-life stories from fellow runners who’ve conquered neck pain.

Ready to hit the ground running? Let’s go

1. Weak Posture

The most common villain in the world of neck pain while running is poor posture. Now, before you think, “Wait a minute, I thought this was about running, not sitting at a desk!” – hear me out. This sneaky saboteur is more cunning than you might think.

Poor posture isn’t just a problem at your desk; it’s a sly infiltrator that can worm its way into your running form, too. You see, many of us spend hours hunched over our desks, heads drooping like we’re trying to spot loose change on the floor, and backs resembling arch bridges.

Now, here’s where it gets interesting.

All that time spent slouched over can lead to something known as ‘forward head posture.’ It’s like a hidden assassin that quietly sabotages your neck and shoulders during your runs.

How? By messing with your center of gravity and putting extra strain on your cervical spine, which is the one responsible for your neck’s well-being.

The Fix:

So, what can you do to thwart this office ninja and keep your neck in tiptop shape while running?

First, aim for a neutral neck position. Imagine your head as a regal crown, balanced directly over your spine, not leaning forward like you’re about to take off in a sprint.

Next, let’s talk shoulders. They should be like well-behaved soldiers, nearly level and confidently pressed down your back, not huddled up like they’re afraid of the enemy. Remember, strong neck muscles are your allies, so throw in some exercises to keep them in fighting shape.

And for all those desk warriors out there, make your workstation your ally. Adjust that computer screen to eye level, and give your feet a cozy support

For more reading on office ergonomics, check the following posts:

• Post 1
• Post 2
• Post 3

2. Clenching Your Fists

Now, let’s talk about something we’ve all probably done at some point – clenching our fists while running. You might not realize it, but those clenched fists can turn into troublemakers on your journey to a pain-free run.

With every step, the tension from your clenched fists travels like a sneak attack, creeping up your forearms and upper arms and eventually staging a full-on invasion of your trapezius muscles and neck. It’s like an unwelcome guest crashing your running party.

And here’s the kicker – the more miles you conquer, the more stress and strain your arms endure. Add the bouncy nature of running, and you’ve got a recipe for disaster. This tension doesn’t just stop at your arms; it goes all the way up to your shoulders and neck, creating a chain reaction of discomfort that can seriously mess with your running mojo.

The Fix:

When you feel your shoulders or neck tensing up mid-run, give those hands a break. Let them hang loose as if you’re holding a delicate butterfly – you don’t want to crush it, do you?

Or here’s another mental trick: imagine you’re holding a precious penny between your forefinger and thumb, and you definitely don’t want to drop it as you gracefully glide through your run.

Additional resource – Chiropractor for runners

3. Gazing Down At The Ground

Now, let’s address something that often flies under the radar – the direction of your gaze while running. You might not realize it, but where you look can have a significant impact on your overall running experience. Your eyes might be small, but they wield a mighty influence over your body’s movements.

Here’s the deal: when you constantly gaze downward while running, it’s like sending a signal to your neck to go into full-flex mode. And trust me, that’s a recipe for trouble.

Not only does this constant downward gaze wreak havoc on your neck, but it also sets off a chain reaction of problems throughout your body.

The Fix:

So, how do you break free from the downward gaze dilemma? It’s all about adjusting your line of sight. Instead of staring at the ground, tuck your chin in slightly and shift your gaze up towards the horizon.

4. Excessive Pumping OF The Arms

You might think that your arms just along for the ride when you run, but they play a more crucial role than you realize.

In fact, flailing your arms in all directions while running is a recipe for disaster. Not only does it look a bit chaotic, but it’s also a recipe for neck and shoulder discomfort. Plus, it’s like throwing your energy out the window.

The Fix:

First things first, let’s talk about posture. Imagine you’re a marionette puppet, and your puppeteer is gently pulling your shoulders down and back. This sets the stage for proper arm movement.

Next, think about bending your elbows at a comfy 90-degree angle. Your arms should form an “L” shape, and you’re ready to roll.

Now, here’s the trick: your arm movement should come from your shoulders, not your elbows. It’s all about a smooth, controlled swing forward and backward. Think of it as a relaxed pendulum motion.

Additional Resource -Your guide to jaw pain while running

5. You’re Dehydrated

Here’s a surprising twist – your neck pain might be related to something as simple as not drinking enough water. Yes, you heard that right!

When you’re dehydrated, your body doesn’t just punish you with dry skin and a parched throat; it can also give you a stiff neck.

Here’s how it works:

When you’re not adequately hydrated, your muscles, ligaments, and tendons start to tighten up. This tightening can lead to that unpleasant neck pain you’ve been experiencing while running.

But wait, there’s more! Dehydration can also trigger headaches, and you guessed it, this tension often finds its way to your neck and shoulders.

Now, here’s where it gets interesting. Staying well-hydrated can actually help prevent cervical disc degeneration, a common cause of neck pain. These spinal discs are mostly water and collagen, and keeping them lubricated is key to maintaining disc height and spinal alignment.

The Fix:

Make it a habit to drink plenty of water throughout the day, not just around your runs. Aim for at least eight generous glasses of water daily if you’re hitting the pavement on a scorching day or going for a long run, up your intake accordingly.

If you’re an early morning runner, start your hydration routine before you even step out the door. Check your urine color – if it’s pale, you’re on the right track. And for those extended, sweaty sessions, carry water with you to stay quenched.

Additional resource – Common cause of lower leg pain after running

6. A Running/Athletic injury

Sometimes, the pain in your neck while running isn’t your fault at all. Life has a funny way of throwing curveballs, and your neck might be paying the price for it.

Here are some scenarios where pre-existing injuries and medical conditions might be the cause:

• Acute Injuries: You could have hurt your neck or the surrounding muscles and joints doing something entirely unrelated to running. Maybe it was a heavy lifting mishap, a wild game of catch, or a tumble down the stairs.
• Overuse Injuries: Hours spent in front of a computer with poor posture can take a toll. The result? Neck pain that haunts you during your runs.
• Arthritis: Conditions like rheumatoid arthritis or osteoarthritis in your neck can be a source of ongoing discomfort.
• Meningitis: Infections like meningitis, which affects the spinal cord and brain lining, can manifest as neck pain.
• Spinal Stenosis: This refers to the narrowing of the spinal canal, and it can contribute to neck issues.
• Simple Neck Strain: Sometimes, something as mundane as sleeping in an awkward position or sitting too long in front of a screen can lead to neck strain.
• Ruptured Cervical Disc: When the disc between the bones of your neck protrudes from its normal position, it can cause serious discomfort.

The Fix

If you suspect any of these conditions or if your neck pain persists despite trying the fixes mentioned earlier, don’t play the waiting game. It’s time to consult a doctor. They can provide the right diagnosis and recommend the best course of action.

When to See a Doctor for Neck Pain

You’ve tried the fixes, followed the advice, and waited for relief, but your neck pain just won’t let up. Don’t hesitate any longer; it’s time to get professional help.

Here are some signs that you should consult a doctor or physical therapist:

• Persisting Symptoms: If your neck pain hasn’t subsided despite your best efforts after a few weeks, it’s a red flag that you need expert evaluation.
• Numbness, Pins and Needles, or Weakness: If you experience these sensations that worsen in one or both arms, it could indicate a more serious issue that requires immediate attention.
• Headache and Scalp Tension: A constant headache accompanied by a tight or squeezed feeling in your neck and scalp can be a warning sign.
• Ear Ringing, Blurred Vision, or Dizziness: Experiencing any of these symptoms for an extended period, especially beyond 48 hours, might be related to your neck pain and should not be ignored.
• Balance or Coordination Problems: If you’ve noticed changes in your balance or coordination since your neck pain started, it’s a signal that you need to consult a professional.

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

Neck Pain While Running – The Conclusion

There you have it. If you’re suffering from shoulder or neck pain while running, today’s post should have provided more than an answer to what’s ailing you. Please take care of yourself and don’t neglect any kind of problem—neck pain is no exception.

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

In the meantime, thank you for dropping by.

Keep running strong.

Curious about how many laps is a mile around a track? Then you’ve landed in the right place!

Track workouts are an incredible way to improve your endurance and speed up your progress toward that 5K finish line. But to truly maximize your track workouts, you need to know your distances and precisely how far you’re running.

Don’t worry; I’ve got you covered! In this article, I’m diving into everything you need to know about track laps. Specifically, the following:

• How many times is a mile around a track
• How long is one track lap
• How to measure your track running distances
• and so much more

Are you ready?

Let’s go…

How Many Laps is a Mile Around A Track – The Test

Before we dive into the topic of how many laps on a track is equal to a mile, let’s start with a little quiz! Don’t worry; it’s only five questions.

• Question 1: Does Running three laps around a 400-m track equals one mile?
• Question 2: Does running seven laps in lane 3 equals two miles?
• Question 3: Is a straightway 100-meter long?
• Question 4: Are all lanes of a track of the same distance?
• Question 5: Is a “metric mile” 1500M?

The answers: 1/No, 2/, 3/yes, 4/no, 5/yes.

So, how did you do on the quiz? If you got more wrongs than rights, don’t worry, there’s no need to feel discouraged. Keep reading to educate yourself and stay on track – pun intended!

So How Many Laps is a Mile?

Are you one of those people who measure their runs in miles and feet? Do you feel like you’re constantly trying to convert distances in your head while running laps around a track? You’re not alone!

Most standard outdoor tracks and circuits use the metric system and are 400 meters in length. You might feel overwhelmed if you’re not used to this system, but don’t worry.

Overall, the length of one lap depends on which lane you’re running in. Lane 1 is the shortest and measures 400 meters, while the other lanes get progressively longer.

So, if you’re feeling ambitious and want to run a mile, you’ll need to do four laps in lane One. But beware – the farther out from lane One you go, the longer your distance becomes. It’s like a game of cat and mouse, with the track teasing you to run just a little bit farther.

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

How Many Laps Around a Track is a Mile – The Exact Numbers

Do you ever feel like running on a track is like trying to solve a Rubik’s cube?

With all the different lane lengths and distances to keep track of, it can definitely feel like a puzzle. But fear not – I’m, again, here for help.

Here’s the rundown.

One mile is equal to 1,609 meters or roughly 5,280 feet. Got it? Great. Now, onto the track itself.

Most standard outdoor tracks are designed so that lane 1 (the inner lane) is exactly 400 meters, which is about 1,312 feet.

But as you move out from the center, the track distance increases in each length. Each lane has a standard width of 1.22 meters, which means that for every lane out from the center, the lap length goes up by roughly 7.67 meters or 25 feet. By the time you reach lane 8, you’re looking at a distance of 453 meters.

If this makes your head spin, keep in mind that there’s a method to the madness. If you want to accurately measure your track running distance, you’ll need to do a bit of math.

Just take the number of circuits you’ll need to complete around the track in order to complete one mile, and voila! You’re on your way to tracking your progress like a pro.

And here’s a pro tip – if you’re feeling particularly ambitious and want to run a longer distance than a mile, try mixing it up by running in different lanes. Not only will it keep things interesting, but you’ll also get to explore the different lengths and distances of the track. It’s like going on a mini adventure without ever leaving the track.

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

Know your Track Lane Distances

You don’t want to start your track workout only to find yourself gasping for breath halfway through because you didn’t choose the right distance.

If you’re new to track training, it’s important to choose distances that are within your reach. Don’t try to run before you can walk, or in this case, don’t try to run before you can jog.

Here are some examples to get you started on the right path:

• 100 meters – The length of each straightway and the shortest distance for an outdoor sprint and is perfect for those looking for a quick sprint. It’s like a shot of espresso for your legs.
• 200 meters – Half lap around an outdoor track. It’s a great distance for building endurance and testing your speed.
• 400 meters – Roughly a quarter-mile, or one lap around a standard track. It’s a classic distance that can challenge even the most experienced runners.
• 600 meters – Half lap followed by one full lap
• 800 meters – About a half-mile or two laps around the track. It’s a challenging distance that requires both physical and mental toughness.
• 1200 meters – Roughly three-quarters of a mile or three laps around the track.
• 1600 meters – Approximately one mile or four laps around the track.

How Long Is A Track

Are you tired of running extra distance just because you’re stuck in a lane farther out on the track? Well, not all lanes are created equal, my friend.

The farther you go from lane one, the more ground you’ll have to cover to complete one lap. That’s why you’ll often see a pack of runners jostling for position to nab that precious innermost lane.

It’s like a race before the actual race!

Now, let’s get down to the nitty-gritty. Here are the standard lengths of each lane on a track:

• Lane 1 – 400.0 meters
• Lane 2 – 407.7 meters
• Lane 3 – 415.3 meters
• Lane 4 – 423.0 meters
• Lane 5 – 430.7 meters
• Lane 6 – 438.3 meters
• Lane 7 – 446.0 meters
• Lane 8 – 453.7 meters

I know, it might seem like a lot of math to figure out how far you’re actually running, but trust me, it’s worth it. And if you want to dive deeper into the rules and regulations of track running, check out some official sources:

• The USAF
• The US track & Field website.
• The Wikipedia guide to USA Track & Field
• The History of Track and Field
• Track running workouts to try.

Why Is The Metric System Is Dominant In Track & Field?

The metric system is the predominant system used in tracks worldwide for several reasons, including its ease of use, universality, and scientific accuracy.

One of the main reasons for its adoption is its ease of use, especially for track events. The metric system is based on multiples of 10, making it easier to calculate distances, times, and speeds. This makes it simpler for athletes, coaches, and officials to make precise measurements and comparisons.

In addition to its ease of use, the metric system is also universal, with the vast majority of countries in the world using it. This makes it easier for international competitions and events, as all participants are already familiar with the system. This standardization also allows for easier comparisons between performances from different countries and athletes.

Furthermore, the metric system is based on scientific accuracy, making it more precise and reliable. In contrast, the imperial system used in the United States and a few other countries is based on outdated and inconsistent units, which can lead to confusion and errors in measurements.

How many laps around a track is a mile – The Conclusion

Congratulations, you’ve reached the finish line of our track distance crash course! With this newfound knowledge, you’ll be sprinting towards success faster than Usain Bolt at the Olympics.

Just like a runner pacing themselves through a race, you too can pace your progress with this information. It’s like having a map on a hike – you know how far you’ve gone, and how far you have to go.

But remember, the journey is just as important as the destination. Don’t forget to enjoy the scenery along the way, whether it’s the crisp morning air or the sound of your feet hitting the pavement.

And when the going gets tough, channel your inner athlete and push through the pain. Like a marathon runner crossing the finish line, the reward is worth the effort.

Thank you for stopping by.

Your fellow runner,

David D.