Cross Training For Runners

Planning on running 3 miles a day but don’t know where or how to get started? Then you have come to the right place.

Building a daily three-miler habit is one of the best things you can do to your overall fitness and health.

But, there are many things you need to pay attention to in order to make the most out of this habit.

This is especially the case if you’re a beginner runner or have specific fitness goals, like losing weight.

If you’ve never run a mile in your life, running three miles, 4.83 km, a day may seem out of reach.

Fret no more.

This article will show you, step by step, how to do the following;

• How long does it take to run 3 miles
• Will you lose weight running three miles a day
• Who shouldn’t run everyday
• Do you need to consult a doctor
• How to start running 3 miles a day
• Why do you need to monitor your training
• and so much more.

Sounds great?

Let’s get started.

Will You Lose Weight Running Three Miles A day?

Losing weight is one of the most common reasons people start running. And most people, who follow the right workout and diet plans, have great success.

That’s why by building a daily 3-mile habit, you’ll be on your way to reaching your weight loss goals.

Of course,—as long as you address your eating habit in order to create a daily calorie deficit.  As I always like to say—you cannot outrun a crappy diet—no matter how fast you’re.

How many calories you burn while running three miles depends on many variables, such as your fitness level, weight, and training intensity, but all in all, most research suggests that, on average, you burn roughly 100 calories per mile.

For a three-miler, this rounds up to burn 280 to 400 calories a day!

What’s not to like? The harder you push your body during the three-mile workout, the more calories you’ll burn while sitting on the couch or doing whatever. This is what’s known as the afterburn

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

Who Shouldn’t Run Three Miles every day?

The answer depends on your current fitness level and what your body can endure.  As always, beginners should wait.

If you have never run a mile in your life but then decided, out of a sudden, that you’re going to start three miles every day, then you’re heading in the wrong direction.

Starting running, or any other form of intense exercise, without building a solid base will do more harm than good.

Early on, your body may lack the strength needed to endure the daily stress on your body of running three miles a day.

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

How Long Does It Take To Run 3 Miles?

How much time you need to run three miles a day depends on the runner. Average running speed varies vastly depending on factors such as age, physical fitness, running surface, weather, and much more.

But all in all, the faster you can log the three miles, the less time it will take you to finish the workout—and vice versa.

In general, elite runners can run three miles in less than 15 minutes. But that’s out of reach for most people.

Instead, as a recreational runner, it can you roughly 30 to 45 minutes to run three miles. In fact, stick to a 12:00 mile pace, and you’ll cover the whole distance in 36 minutes.

Keep in mind that it may take a little longer for some, especially when following a walk/run pattern, the method I recommend to anyone taking up running for the very first time. (How far did I run guide)

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

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

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

Consult your Doctor

As you already know, running does your body good, so of course, logging a daily three-miler is a good idea.

But it’s not devoid of risk. In fact, just like any other form of training, running may take a toll on your body, especially if you’re not used to it.

That’s why, as a rule, get the green light from your doctor before you start running—or any other form of exercise. Better be safe than sorry.

This is especially the case if any of the following apply to you:

• You’re over 50 without a history of regular practice
• You have a chronic condition such as diabetes with oral medication, osteoarthritis, or systemic inflammation that makes running too risky.
• You’re obese and really out of shape.

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

How To Start Running 3 Miles A Day

The best way to get started with the running 3 miles a day habit is to get started anyway. Remember, slow and steady wins the race—even for a short distance such as three miles.

Patience, and a long-term plan, are the keys to success.

Even if you feel like you can push your body through the three miles, you’ll likely come down with sore legs, ankles, and knees the next day.

Additional Resource – Here’s how to plan a running route.

Run At The Same Time Every Day

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

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

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

Additional resource – How to start running at 50

Monitor Your Training

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

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

Listen To Your Body

The best way to get fit without getting hurt is to pay attention to your body, especially when running three miles every day.

So, if everything keeps on going fine while running three miles a day, then keep going forward.

However, if your body is telling you it’s time to take a step back, listen, and take a day or more of rest.

Red flags to pay attention to include:

• Elevated heart rate
• Insomnia or difficulty staying asleep
• Persistent aches and pains
• Nagging injuries
• Unwanted weight loss
• Losing appetite
• Feeling agitated or edgy
• Chronic dehydration
• Mediocre athletic performance such as premature fatigue or slower running time.

If some of these symptoms are not fading within a few days, you should consider consulting your doctor to figure out if something else might be behind them. Leave nothing for chance.

Don’t get obsessed with hitting a certain daily mileage if you’re feeling sore or tired. Use some common sense so you can head off a potential injury or burnout.

Additional resource – How to combine keto and running

Practice Good Running Habits

Running, whether it’s for a mile or ten, is a high-impact exercise that can take a toll both on your body and mind, especially if you’re doing it on a daily basis.

To help you avoid getting into trouble, try taking the following simple measures to help you build a better running practice.

• Get the right shoes—head to the nearest running specialty store and ask the staff there to analyze your running gait and style in order to find the best shoe that matches your needs.
• Soft surfaces –it should come as no surprise that running on asphalt and concrete is harder on your body than running on soft surfaces such as dirt, wood trails, or grass. So do your body a favor and stick to softer running terrains.
• Try Aqua Jogging – This is the perfect cross-training activity for runners that not only can help build your running endurance but with little to no impact on your body.
• Keep it easy – Pace yourself properly while running three miles. Stick to an easy and conversational pace in order to help reduce the impact on your muscles and joints.

Running 3 Miles A day – The Conclusion

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

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

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

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

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

Sounds great?

Let’s lace up and dig in.

How Many Steps in a Mile Walking?

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

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

Here’s how to walk 10,000 steps daily.

How Many Steps In Mile Running?

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

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

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

Let’s Discuss the factors that impact step count.

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

Stride Length

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

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

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

That makes sense, right.

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

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

The Average Stride Length

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

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

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

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

Determining Your Step Count

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

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

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

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

Sex

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

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

Typically, men stride out further.

So for the average person:

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

Additional resource – Average time to walk a mile

How Many Steps In A Mile Running – Based on Height

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

Steps In One Mile Running

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

Step Count Norms For Men

Step Count Norms for Women

Steps Per Mile Table

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

Source: 10000 Steps – The Walking Site

Additional links:

• How to perform running strides
• How long does it take to walk five miles
• How to improve mile speed

Steps in One Mile Walking Vs. Running – The Conclusion

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

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

In the meantime, thank you for dropping by.

David D.

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

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

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

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

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

Sounds great?

Let’s get started.

The Importance of Post-Run Eating

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

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

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

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

What’s more?

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

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

Here’s the breakdown:

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

Sounds great, right?

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

When To Eat After a Night Run

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

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

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

What to Eat After a Run at Night?

Timing is just one piece of the puzzle.

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

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

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

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

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

What’s more?

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

Healthy sources of complex carbohydrate include:

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

Additional resource – Running with diabetes

What Not To Eat After Running At Night

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

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

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

Simple carbs are found in

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

Additional resource – How to run at night

What to Eat After a Run at Night? – Conclusion

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

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. The rest is up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

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.

Curious about average stride length and how to increase it? Then you’ve come to the right place.

There are many things you can do to improve as a runner, and one of the most efficient ways is to improve your running technique.

One key component of running form is running stride length, but it’s often overshadowed by the debate over foot strike and which part of the foot should strike the ground first.

That’s a shame.

Whether you’re a trail runner or an ultra-marathoner, finding your ideal stride length will help keep you running strong and injury-free.

In this article, I’ll explain what stride length is all about, why it’s important, and how to examine your running form in order to improve your stride length.

What Is Running Stride Length?

Before we get into the technicalities, let’s first get some definitions out of the way.

Most runners use the terms stride and step interchangeably—I’ve done that on multiple occasions, too throughout this blog. But, technically, these stand for different things.

Stride length refers to the distance covered when you take a set of steps, one with each foot.  It’s essentially the length, width, or amplitude of the distance you cover with one running stride that includes two steps, the right and the left.

In technical terms, average stride length is the distance covered between the initial contact of your foot and the consecutive contact of that same foot.

Stride length varies from runner to runner, but most research suggests that the ideal running stride should be relatively short.

On the other hand, step length the distance you cover when you take one step.

In running terminology, step length describes the distance covered between the initial contact of the ball of the foot and the contact of the opposite foot.

That’s why in reality, a stride length is usually double the step length—assuming that the right step is roughly the same right left step. You’ll take twice as many steps per specific duration than stride. So stride frequency equals half that of step frequency.

See, it’s not rocket science.

What Is The Average Stride Length?

According to research, the average walking step length is about 2.5 feet or 30 inches. This means that the average walking stride length would be roughly 5 feet or 60 inches.

This means that for the average guy (and girl), the rough distance from the initial contact of the right heel and the initial contact of the left heel is just over 30 inches.

But these are mere generalities as there are many variables that influence average stride length, including hip joint anatomy

• Height
• Gender
• Age
• Illness
• Injury
• Terrain

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

This where the stride rate becomes more relevant in the running world.

Cadence refers to the number of your time your feet hit the ground during one minute of running and is usually expressed in steps per minute (SPM).

Surveys show that the average runner takes about 150 to 170 steps per minute, whereas elite athletes have a cadence of about 180 steps per minute or higher. The variance in stride rate boils down to elements such as fitness level, height, running technique, speed, hip strength, terrain, etc. Thus, the perfect cadence doesn’t exist.

To figure out cadence, count the number of times your right foot strikes the ground while running for 60 seconds, then multiply it by two.

The Problem with Running Stride Length

One of the most common mistakes a runner can make is overstriding, which means extending the foot too far in front of the body.

You might be doing this because you want to increase your speed, but this may wear out your muscles and joints—and let’s be real, running is already taxing enough. This often happens when your cadence is below 160.

Overstriding also causes excess vertical oscillation, which wastes energy bouncing up and down instead of moving forward.

What’s more?

It’s also harder to maintain a stride that’s too long overextended mileage as your body has to work harder to stride further. This, and I hate to sound like a broken record, wastes your energy and increases your fatigue.

The easiest way to maintain is to try to keep your foot strike under your body.

And as a rule, avoid the urge to lengthen your stride when trying to pick up the pace. Instead, take shorter strides and quick your turnover steps.

That way, you can increase speed without reaching too far forward with your feet.

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?

To improve speed, you’ll want to increase your cadence, pulling your foot from the ground quicker.

The shorter the time your feet are on the ground, the longer in the air, which is where forward movement occurs.

If you focus on extending or reaching forward with your leg, you’ll actually limit your speed by keeping longer on the ground.

This also forces you to wait a bit longer as your body is catching up before you take the next step. So on and so forth.

You can also work on improving your average stride length by training with a metronome.

Ideally, you should shoot for 180 steps per minute, and as you pick up the pace, so does cadence. The ideal SPM for 100-meter sprints can be as high as 230. If the metronome is too old-school, try constant upbeat music.

How To Practice the Ideal Running Stride Length

The best way is to practice it regularly by including speedwork intervals in your workout plan.

Begin by setting your metronome at 190-200, then perform short intervals, 30 to 60 seconds long, running as fast as you can while focusing on a quick leg turnover.

Take one full minute of rest between each interval, then repeat the process for 15 to 20 minutes.

There are also plenty of drills to help you get the most out of each step while running. This helps improve your muscle elasticity and joint range of movement, which, in turn, increases your speed and endurance while delaying fatigue.

Here are a few

Hops

Power Skips

Calf Hops

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

Intention of Falling

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 only measure your running intensity by pace or your own perceived exertion levels, know that you’re missing out.

Of course, the faster you run, the harder the session, but there are other ways to help monitor your workout intensity. Of course, it’s not rocket science.

One of these is what’s known as heart rate training. This is, in fact, a great method to guide your training intensity during running and targeting different energy systems.

Would you like to learn more about heart rate training? Then keep on reading

In today’s article, I’ll explain what heart rate training is all about and provide you a simple guide on how to use the various heart rate zones so you can make the most out of your workouts.

Sounds great?

Let’s get started.

What is Heart Rate Training?

To nobody’s surprise, heart rate training relies on your heart, measured in beats per minute (bpm), as it circulates blood through your system.

It’s basically your body’s response to the effort you’re exerting, so the harder you run, the higher your heart rate.

When you train by heart rate, you create certain training zones then exercise at a specific effort for a set period of time. These ranges are expressed as a percentage of the maximum heart rate(HR Max).—this is the maximum number of times your heart beats in one minute.

Each zone corresponds to specific physiological processes occurring inside of your body.

These zones help you to work on specific adaptations, from aiding in recovery to improving endurance with base training.

That’s why a well-planned running plan should involve a mix of hard efforts and easy efforts to make you as fit as possible.

For example, for a 1-hour run, you might shoot to keep your heart rate between 75 and 85 percent of your maximum heart rate. The rest is just details.

The ideal heart rate ranges are a personal thing. These depend on many factors, such as your age, fitness level, and training goals (more on this later).

How To Find Your Running Heart Rate Zones

As I explained earlier, heart rate is one of the most reliable measurements of workout intensity.

You’ll definitely improve your performance once you start intentionally targeting one and each of your heart rate training zones.

Here’s the deal.

To start heart rate training, you’ll need (1) to figure out your resting heart rate. Check this one out first thing in the morning when you wake up, before moving around or having that cup of joe. I’d recommend that you do this on three consecutive days, preferably when you’re not sick, experiencing stress, or are overtrained.

Next, average the three days together, and that’s your resting heart rate.

The average resting heart for most people is around 60 to 90. However, expect yours to be as low as 40 if you are in very good shape.

You also have a (2)  maximum heart rate, which is the upper limit of what your cardiovascular system can manage during intense exercise.

(Somewhere between these lies the various zones that mark your effort.)

There many methods that you can use to estimate your maximum heart rate.

Let’s explain a few.

The Age-Based Formula

Known as the Maffetone method, the age-based form is the most common method used by recreational athletes.

You simply subtract your age from 220—so a 30-year old runner would have a theoretical MHR of 190.

however

This method might be off-the-mark by 10 to 15 beats per minute in either direction.

But it is a good way to get started with heart rate training zones, and sometimes that’s all you need to get in the direction of your goals.

Additional Resource – Here’s your guide to the Maffetone Method.

The Lab Test

Just like VO2 max, the most accurate way to determine your MHR is by a lab test.

Although this is the most expensive option, you will, at least, get an accurate number.

The exam is performed while using a treadmill or bicycle stress test, which is supervised by certified professionals with expensive gear.

Additional Resource- Here’s the full guide to RPE in running.

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.

And here’s how to perform it.

Head to the nearest running track, then following a 10 to 15 minutes dynamic warm-up, run a few 400-meters at a challenging speed, then perform the final rep all out.

The maximum number you reach on your heart rate monitor will be close to your maximum heart rate.

Keep in mind that your Max HR may vary from one sport to the other. For example, your running Max HR might be higher than your cycling’s.

This is because maximum heart rate is largely determined by the size of muscle groups used, and running engages the largest muscle groups in your body.

Additional resource – Your guide to heart rate variability

Calculating Your Heart Rate Zones

Once you have figure out your MHR, you can simply calculate your training zones by multiplying your maximum by a percentage.

There are different melds of training zones, but most runners nowadays follow the five zones model created by the heart rate monitor company Polar, based on this research.

Each heart rate training zone has a specific purpose. The five zones include:

• Very light
• Light
• Moderate
• Hard, and
• Very hard.

For example, if you just took up running or returning to the sport after a long layoff, you’ll want to spend the first three months in zones 1 and 2 in order to get your body used to log the miles before you start cranking up the pace by taking one interval and harder runs in zones 3 and 4.

If you’re training for a marathon, you’ll spend more than half the time training in zones 1 and 2. This means lots of easy; longer runs often run at a conversation pace.

Of course, I hate to sound like a broken record, but all of this depends on your fitness level, health, performance, training goals, and workout preference.

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

Or what’s known as the fat-burning zone, this correlates to 50 to 60 percent of your maximum heart rate, which corresponds to very light sessions.

The pace is really comfortable.

The main benefit is that it is good for recovery.

Although training at this intensity doesn’t trigger much muscle and cardiovascular improvement, it may help boost blood flow to the muscles, which helps transport nutrients to muscle tissue as well as remove lactate waste from the muscles. But this is only the case if you keep it easy—or else, you won’t reap the benefits, and instead, you’ll risk overtraining.

It’s also perfect for warm-ups and cooldowns. To improve performance and avoid injury, you will want to start and end every session with some time in zone 1.

Heart Rate Training Zone 2

The next level, or what’s known as the energy-efficient or recovery zone, aligns well with the aerobic threshold. This zone is more challenging than the previous zone, but you still can feel comfortable for an extended time.

This correlates to about 60 to 70 percent of MHR. Running within this zone improves aerobic capacity and basic endurance.

Stick to this intensity on your recovery and easy runs.

Heart Rate Training Zone 3

Or the aerobic zone. This is roughly 70 to 80 percent of MHR.

This is where things start to get a little harder. You cannot keep this for as long as you can as in the previous zones, nor should you try.

By spending time within this zone, you’ll improve your cardiovascular conditioning, especially your body’s ability to transfer oxygen and nutrients to your working muscles, as well as removing CO2.

You can still hold a conversation but can still talk but only in fragments than in full sentences.

Additional resource – Strava for runners

Heart Rate Training Zone Zone 4

Runs within this zone are known as threshold sessions, as you are pushing yourself hard throughout the session. In this zone, you shift from aerobic to anaerobic threshold.

This is consists of 80 to 90 percent of MHR.

The pace is comfortably hard, during which you can barely speak. In fact, if you can say unbroken, complete sentences, you’re not doing it right.

During anaerobic training, your body can no longer get rid of the lactic acid from working muscles. Thereby, by spending time within this zone, you’ll help improve your body’s ability to process all of the waste products, which making you a faster and less-fatigue-prone runner in the process.

Heart Rate Training Zone 5

Finally, this the maximum zone. What’s known as the red zone correlates to 90 to 100 percent of MHR. You can only exercise in this zone for short periods of time. You can’t sustain the effort for long.

You can only maintain this zone for a short period of time.

The pace is really, really hard, and you can’t utter any word. Even cussing is not an option.

You should feel completely drained by the end of the zone 5 workouts. Your respiratory and cardiovascular systems are pushed to the max.

This is where you should be performing all of the short, intense, all-out sprints. Pay attention to any warning signs like shortness of breath and chest pain.

Keeping Track Of Your Heart Rate While Running

To properly train using heart rate, you, of course, will need to use a wear a heart rate monitor.

This device is the perfect way to measure your beats per minute. It consists of a transmitter, usually strapped to the chest, and a receiver, usually in the form of a wristwatch.

Although some cardio machines, such as treadmill, may feature a heart rate monitor, these are often not accurate.

When it comes to heart rate monitors, you have two options :

Either (1) a chest strap monitor or (2) a wrist monitor.

The most accurate way is through a chest heart rate monitor. This uses an electrocardiogram (ECG) to measure electrical impulses from your heart. These provide a reliable reading of what your actual beats per minute are.

This method measures your heart rate directly from the chest probe instead of detecting it in arteries, as is the case with the other option as you’re running, then transmits the data to your wristwatch (or app) display.

The most common way is the wrist strap. This often consists of a watch that features an optical sensor that detects blood flow (a technique known as photoplethysmography) then measures your heartbeats from the arterial flow through the skin on the top of the wrist.

Additional resource – Runners guide to heart murmurs

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.