Cross Training For Runners

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

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

You see, our ankles are truly unsung heroes.

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

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

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

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

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

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

Ankle Pain Running Explained

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

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

So, what’s the deal?

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

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

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

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

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

Your Ankle Pain Running Guide

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

Ankle Pain Running – 1. Ankle Sprain

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

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

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

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

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

Treatment Of Ankle Sprains

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

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

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

Rest:

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

Ice:

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

Compression:

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

Elevate:

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

Anti-Inflammatories:

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

Baby Steps:

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

Seek Help if Needed:

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

Ankle Pain Running -2. Achilles Tendonitis

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

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

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

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

Treatment Of Achilles Tendonitis

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

Let’s talk treatment:

First Things First: Rest and Recovery

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

Chill Out with Cold Therapy

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

Self-Care for the Win

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

Anti-Inflammatories to the Rescue

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

Stepping Up the Game: Invasive Treatments

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

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

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

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

Ankle Pain Running – 3. Stress Fractures

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

Red Flags

Stress fractures come with their own set of warning signs.

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

Treatment of Stress Fractures

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

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

Ankle Pain Running – 4. Tarsal Tunnel Syndrome

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

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

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

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

Additional Resource – Your guide to runners itch

Treatment of Tarsal Tunnel Syndrome

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

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

Non-Surgical Arsenal: Rest, Ice, & NSAIDs

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

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

When Pain Persists: Seek Help

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

The Surgical Saga: The Last Resort

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

Conclusion

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

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

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

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

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

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post

Keep running strong

David D.

Are you tired of feeling like your stomach is doing somersaults after a run? Well, buckle up because I’ve got some tips that will help you conquer that post-run nausea once and for all.

But before we dive into the juicy details, let me share a little anecdote that might sound all too familiar.

Picture this: it was just yesterday when I embarked on one of my most exhilarating long runs in ages.

The wind was at my back, the sun was shining, and my legs felt like they were made of pure steel. I was unstoppable, cruising through the miles with an unstoppable energy. It was a runner’s high like no other.

But as soon as I walked through my front door, it hit me like a ton of bricks. A wave of nausea washed over me, threatening to ruin the euphoria of my triumphant run. Instead of relishing in my post-run glow, I found myself doubled over the toilet, desperately hoping that my stomach would settle down

In that moment, I knew something was off. I needed answers. So, like any modern-day detective, I turned to my trusty companion, Google, to solve the mystery. And there it was, the culprit behind my stomach’s revolt: a lethal combination of ill-advised pre-run sushi, the stifling humidity, and a long run that pushed me to my limits.

Now, I don’t want you to go through the same gut-wrenching experience that I did. That’s why I’ve taken it upon myself to create this comprehensive guide on how to prevent the dreaded nausea during and after your runs. Consider it your secret weapon to keep those stomach demons at bay.

So, without further ado, let’s dive into the guidelines that will save you from the turmoil of tossing your cookies mid-run. Trust me, your stomach will thank you for it.

Nausea When Running Explained

Running-induced nausea can rear its ugly head for a variety of reasons. It might be a sign of fatigue, a result of eating the wrong foods before your run, or even an indication of an underlying health issue. The causes are as diverse as the runners themselves, making it crucial to pinpoint the specific factors at play.

But here’s the thing: you don’t have to suffer in silence. Countless studies and research papers have delved into the intricacies of running-induced nausea, uncovering valuable insights and strategies to combat this unpleasant phenomenon.

In the upcoming sections, we’ll explore the various factors that can contribute to running-induced nausea. We’ll dive deep into the science, uncovering the connections between fatigue, nutrition, and our body’s response to exercise. No stone will be left unturned as we seek to understand the underlying causes of this nauseating dilemma.

Why Do I Feel Like Throwing up After Running

Picture this: you’re out on the road, pounding the pavement, giving it your all. Your blood is pumping, your muscles are working, and your body is in full-on exercise mode. But amidst all the hustle and bustle, something unsettling happens—nausea strikes.

You see, when we engage in physical activity, a significant chunk of our blood flow gets redirected from our gastrointestinal (GI) tract to our hardworking muscles and skin. Up to 80 percent, to be exact. Now, while this diversion of resources is essential for optimal performance, it can have some unintended side effects.

When blood flow is shunted away from our GI tract, digestion takes a hit. It slows down significantly, leading to discomfort and potentially triggering the dreaded nausea or vomiting response. Think of it as your body saying, “Hey, we’ve got more important things to do right now than digest that burrito you had for lunch!”

But that’s not the only culprit at play. Enter the mechanical response—the jostling and bouncing motion that occurs while we run. As our bodies move up and down, our bowels and intestines get a bit of a rough ride. They’re pushed and prodded, which can trigger that all-too-familiar sensation of queasiness. It’s like a roller coaster ride for our insides, and not always a pleasant one.

Now, let’s uncover some other potential culprits in this nauseating saga. Low blood sugar, for instance, can wreak havoc on our bodies during exercise. If we haven’t properly fueled up before our run, our blood sugar levels may plummet, leaving us feeling lightheaded, nauseous, and downright unwell.

And we can’t forget about the intensity factor. Pushing ourselves too hard, exceeding our limits, can send our bodies into overdrive and trigger an unpleasant bout of nausea. It’s like revving the engine of a car to its absolute maximum—it’s bound to have some consequences.

Certain conditions like irritable bowel syndrome (IBS) can also make us more susceptible to exercise-induced nausea. Our sensitive GI systems may respond with discomfort and queasiness when put under the stress of a workout.

Dehydration is another sneaky culprit. When we don’t properly hydrate before, during, and after our runs, our bodies can rebel, leaving us feeling nauseous and drained

Skipping the ever-important cool-down phase after a run can also contribute to post-exercise nausea. It’s like abruptly slamming the brakes after speeding along a highway—it’s a shock to our system, and our bodies may not appreciate the sudden halt.

And let’s not forget about our dear friend GERD (gastroesophageal reflux disease). If you have a history of GERD, the acid reflux and heartburn symptoms can be exacerbated during exercise, leading to that all-too-familiar feeling of nausea.

Lastly, climate conditions play a role too. Exercising in extreme heat or humidity can tax our bodies and push them to their limits. And when our bodies are pushed to extremes, nausea can become an unwelcome companion.

How to Stop Feeling Nauseous After Running

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

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

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

First and foremost, let’s talk about the all-important pre-run meal. Picture this: you’re lacing up your shoes, ready to hit the pavement. But before you do, it’s crucial to mind what goes into your belly. Trust me, it can make all the difference.

To avoid that sluggish, nauseating sensation during your run, I strongly recommend planning your session for two to three hours after a regular meal. This gives your body enough time to digest the food properly. If you’re prone to nausea, you may even want to extend that time frame a bit longer.

Now, if you’re an early bird who loves to seize the day with a morning run, don’t fret. I’ve got a solution for you too. Just make sure to have a small pre-run snack, but remember the golden rule—don’t eat within an hour of starting your session. This will help prevent any unwanted stomach turmoil while you’re out there conquering the miles.

But what should you snack on, you ask? Opt for sources of complex carbs and healthy proteins that are quick to digest. Think of them as your running fuel. Bananas, oranges, eggs, and fish are all fantastic options to consider. Experiment with different types of food and the timing of your meals before running to find the winning combination that works best for you.

Now that we’ve covered the pre-run essentials, let’s move on to another crucial aspect—running intensity. It’s essential to listen to your body and find a pace that works for you. Pushing yourself too hard, running at an intense level that your body isn’t quite ready for, can increase the likelihood of feeling nauseous. Remember, it’s not a race against the clock, but rather a journey towards your personal goals.

But wait, there’s more! A little something called timing and consistency. Incorporating a regular running routine into your life can help minimize the chances of nausea.

Your body craves consistency and thrives on it. So, try to stick to a schedule that works for you and gradually build up your mileage. This will allow your body to adapt and reduce the risk of that unwelcome feeling creeping in.

Additional resource – Probiotics For Runners 

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

Picture this: you’re on a quest to conquer new fitness heights. You lace up your shoes, ready to push your limits and unleash your inner superhero. But here’s the thing, my friend: there’s a delicate balance between reaching for the stars and overextending yourself into a nauseating predicament.

Let me explain. When you push your body beyond its current fitness level, something fascinating happens. Your body responds by boosting blood flow to your vital organs and skeletal muscles, allowing you to keep pushing forward. It’s like a symphony of endurance orchestrated by your inner warrior.

But here’s the twist. When that blood rush happens, your poor stomach gets the short end of the stick. Blood is diverted away from your belly and sent rushing to your extremities. And guess what? That’s when the nausea creeps in, making you feel like you’re riding a turbulent rollercoaster instead of enjoying your workout.

So, how do we tackle this nauseating dilemma? The key lies in exercising within your fitness level. It’s like finding that sweet spot where your body can thrive without losing its lunch. If your body isn’t accustomed to a certain training intensity—let’s say, running eight miles at a blistering 6:30-minute pace—going full throttle is a recipe for disaster. You’ll only end up running yourself into the ground, quite literally.

Instead, let’s embrace the art of incremental progress. Think of it as building a sturdy foundation for your fitness kingdom.

Gradually increase your running distance and intensity, giving your body time to adapt and grow stronger. One fantastic rule of thumb to follow is the renowned 10 percent rule. Start by running comfortably for an hour at a conversational pace. Once you’ve conquered that milestone, add a speedwork session to your weekly routine. This way, you’re challenging yourself without overstepping the boundaries of your fitness capacity.

Nausea When Running Fix – 3. Hydrate

Imagine yourself on a sweltering summer day, ready to embark on a glorious run. The sun is blazing, and the heat is relentless.

As you start to move, your body naturally starts to sweat, a testament to your hard work and dedication. But here’s the catch: with every droplet of sweat that drips from your brow, you’re bidding farewell to precious fluids that your body needs to stay in top form.

Hydration, my friend, is the secret ingredient to keep those nauseating demons at bay. When you sweat, your body loses water, and if you don’t replenish those fluid levels promptly, trouble awaits.

Dehydration sneaks in like a mischievous trickster, disrupting the delicate balance your body craves. And you guessed it—nausea can be one of its cunning side effects.

So, how do we outsmart this devious foe? It’s simple: hydrate, hydrate, hydrate! The key is to provide your body with a steady stream of water before, during, and after your run. Think of it as a refreshing oasis amidst the desert of dehydration. Sip on the elixir of life to fuel your body’s engine and keep it running smoothly.

Nausea When Running Fix – 4. Cool Down

When you abruptly halt your running motion, your heart keeps pumping, sending blood surging towards your extremities. It’s as if your heart is playing a game of tug-of-war, pulling blood away from your brain and leaving it a bit deprived. And let me tell you, a brain deprived of its due can lead to a rollercoaster of sensations, including the unwelcome guest known as nausea.

Now, here’s where the cooldown swoops in like a superhero to save the day. Taking the time to wind down after your run is not just a luxury; it’s a necessity. It’s like hitting the pause button on a wild dance party, allowing the rhythm to settle and the beat to fade into tranquility.

During your cooldown, blood flow is redirected more evenly throughout your body, helping to restore a harmonious balance, ensuring that every organ—the heart, the brain, and all the vital organs—receives its fair share of attention.

But don’t just take my word for it. Research papers have delved into the benefits of a proper cooldown after exercise.

They’ve shown that it can aid in reducing post-exercise hypotension (a sudden drop in blood pressure), prevent blood pooling in the extremities, and help your body gradually transition back to its normal state. It’s like a gentle lullaby that eases your body from a state of intense activity to a state of calm.

Here’s my favorite cool-down sequence.

Nausea When Running Fix – 5. Seek Medical help

Listen up, my friend. I’ve covered some effective strategies to combat that pesky post-run nausea, and I hope they work like magic for you.

But let’s be real for a moment. Sometimes, despite our best efforts, things don’t go according to plan.

That’s when it’s time to seek some expert guidance—yes, I’m talking about reaching out to the white-coat heroes who have devoted their lives to understanding the intricate workings of our bodies.

If you’ve tried all the tips and tricks we’ve discussed, but your nausea symptoms are persisting and even intensifying, it’s essential to seek medical attention without delay. I’m not trying to scare you, my friend, but sometimes there might be underlying issues lurking beneath the surface that require professional evaluation.

Think of it as calling for reinforcements when you’re facing an unknown adversary. Your doctor is like a wise wizard armed with a magical wand—a wand that can perform tests, ask the right questions, and uncover any hidden dragons that might be causing your nausea.

By seeking medical help, you can rule out any underlying health conditions that might be contributing to your discomfort. It’s like conducting a thorough investigation to get to the root of the problem and ensure you receive the proper care and treatment you deserve.

Stop feeling nauseous after running – The Conclusion

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

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

In the meantime thank you for dropping by.

Keep Running Strong

David D.

“Why do I sweat so much when I run?” Ah, the age-old question that has puzzled many a runner. But worry no more because you’ve stumbled upon the perfect place to quench your curiosity.

Let me take you on a journey through my own sweaty adventures when I first embarked on the exhilarating path of running a few years back. Picture this: every drop of sweat, a badge of honor, indicating just how hard I was pushing myself. The more I perspired, the more accomplished I felt. It was like my body’s way of high-fiving me for my efforts.

But here’s the plot twist: as I became fitter and more experienced, something peculiar started happening. The sweat floodgates seemed to open wider than ever before. I ended up resembling a walking, talking waterfall by the time I finished my runs. To say I was concerned would be an understatement.

Naturally, like any modern-day seeker of knowledge, I turned to the oracle of our time—Google. I anxiously typed in my query, desperately seeking answers. And guess what? My worries were unfounded. The internet came to my rescue, revealing the fascinating truth about sweating and putting my fears to rest.

In this captivating post, I’m here to share the secrets of sweating with you. We’ll dive into the basics, exploring what sweating actually is, why it occurs, and, most importantly, how you can handle it if it’s been causing you concern.

Are you ready?

Let’s sweat it out.

Sweating While Running Explained

Picture your body as a thermostat, constantly working to maintain that perfect internal temperature of 98.6 degrees Fahrenheit. Sweating is the one that that comes to the rescue when things start to heat up.

When you engage in intense activities like running, your body temperature naturally rises. Next, your nervous system springs into action, activating the mighty sweat glands. These incredible glands release perspiration, a magical concoction of water and electrolytes, onto the surface of your skin. As this liquid gold makes contact with the air, it sets off a glorious chain reaction. The moisture on your skin begins to evaporate, creating a cooling effect that radiates throughout your body. It’s like nature’s own air conditioning system, specifically designed to keep you cool as a cucumber.

Now, hold on a moment. While heat regulation is indeed the primary job of sweat, there are other fascinating scenarios where sweat steals the spotlight. It’s like a versatile performer, capable of captivating us in various situations. For instance, have you ever found yourself drenched in perspiration when you’re feeling nervous? It’s as if your body is trying to release that tension in the form of sweat. And let’s not forget the spicy food enthusiasts out there—those mouthwatering dishes can even trigger a spicy sweat symphony, adding an extra kick to the experience.

But wait, there’s more! Hormonal changes can also turn up the sweat dial, leaving you feeling like you just finished an intense workout, even if you’ve been lounging on the couch all day.

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

The amount you sweat is a complex dance influenced by a multitude of factors. It’s a thrilling combination of the number of sweat glands you possess (imagine having between 3 and 5 million tiny sweat factories within you!), the outdoor temperature, your resting body temperature, the clothes you choose to wear, the intensity of your training, and even your overall fitness level.

Now, let’s talk about fitness and sweat—their intricate relationship is nothing short of awe-inspiring. Think of your body as a finely tuned engine, humming with efficiency. When you’re a fit and seasoned athlete, your sweat glands kick into gear with gusto. They start their moisture extravaganza much earlier in your workouts, as if they’re primed and ready for action. It’s like your body’s thermoregulation system is saying, “Alright, folks, let’s get this cooling party started!”

And here’s where the magic happens. Your increased sweat rate, right from the beginning of your exercise session, acts as a superhero cape for your core temperature. It diligently works to keep it in check as you conquer those miles. It’s as if your body is saying, “I’ve got your back, my friend. No overheating shall thwart your running endeavors!”

Speaking from personal experience, I vividly recall the moment when I began to notice my own sweat rivers flowing with greater enthusiasm. It was during the phase when I wholeheartedly dedicated myself to running. Those long runs and intense interval workouts were like fuel for my sweat glands, encouraging them to give it their all. And you know what? I’ve come to embrace it as a badge of honor, a reminder of the hard work I’ve put into my fitness journey. It’s the price I gladly pay for being a fierce, dedicated runner.

What’s Normal Sweating?

First things first, let’s establish a golden rule: any amount of sweat is completely normal. Yes, you heard that right. Whether you’re a light sweater or a veritable fountain of perspiration, rest assured that your body is simply doing its thing. So, don’t fret if you find yourself drenched while your training buddy seems relatively dry. We’re all unique beings, and our sweat levels reflect that beautiful diversity.

Now, let’s talk numbers. On average, during an hour of exercise, the typical person can expect to lose between 0.8 to 1.4 liters of liquid gold. To put it in more relatable terms, that’s about 27.4 to 47.3 ounces of sweat pouring out of your hardworking body. And hold onto your water bottle, because here’s a mind-boggling fact: that amount roughly translates to one to three pounds of your body weight. It’s like your body is shedding those extra pounds through the power of perspiration.

But hey, don’t go running for the scale just yet! It’s important to note that the weight loss you experience through sweat is primarily due to fluid loss, which can be easily replenished by hydrating after your workout.

Excessive Sweating With NO Exercise

If you find yourself drenched in sweat even when you’re not hitting the gym or engaged in any physical activity, it’s time to pay attention. Excessive sweating in specific areas of the body could be a sign that something is amiss.

Enter hyperhidrosis, a common condition that affects roughly three percent of the population in the United States. People with hyperhidrosis experience excessive sweating that goes beyond the bounds of everyday life, hindering their daily activities and causing them to break out in a sweat up to four to five times more than others. It’s like their sweat glands have a mind of their own, cranking up the moisture levels to the max.

But here’s the kicker: those with hyperhidrosis don’t just sweat when it’s scorching hot or during an intense workout. Oh no, their bodies have a flair for the dramatic, sweating even in cool environments for no apparent reason. It’s like having an invisible rain cloud that follows you wherever you go.

Now, before you jump to conclusions, my friend, it’s crucial to consult a certified physician to discuss your concerns and explore the treatment options available. Only a trained medical professional can provide an accurate diagnosis and help rule out any underlying conditions that may be causing your excessive sweating.

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

Tired of dealing with sweat during your runs?

Try these simple solutions:

Measure Your Sweat Rate

To get a rough estimate of your sweat rate, grab yourself a trusty digital scale and get ready to dive deep into the world of pre and post-training body weight.

Here’s the drill: before you lace up your running shoes, strip down to your birthday suit and record your nude body weight. It’s a moment of truth, a snapshot of your starting point.

Then, with each stride and every drop of sweat, push yourself to the limit and conquer that workout.

Once you’ve crossed the finish line, it’s time for the grand reveal. Dry yourself off immediately, strip down once again, and step gingerly onto the very same scale that witnessed your pre-workout weight. The difference you see between the two numbers is the key. It’s the tangible evidence of your sweat-induced fluid loss. But hold on, there are a few important details to keep in mind to ensure accuracy. Make sure your bladder and bowels are emptied before taking the plunge onto the scale.

Now, here’s where the magic happens. Take that weight difference and convert it into ounces. For every pound you shed during your run, you’ve lost a whopping 16 ounces of precious fluids. Oh, and for our metric-minded friends out there, that’s equivalent to one liter of fluid for each kilogram.

So, let’s say you find yourself bidding farewell to a glorious two pounds of weight. That means your sweat rate for that particular session is a staggering 32 ounces. Just imagine, 32 ounces of your hard-earned sweat dripping away, paving the way to new heights of hydration awareness.

Now that you have your magical number in hand, it’s time to unlock the secret of staying well hydrated. You see, that number indicates precisely how much fluid you need to replenish post-exercise.

Additional resource – Running in the sun

Hydrate

Now that you’ve unveiled the secrets of your sweat rate during those invigorating runs, it’s time to dive into the world of hydration. Replenishing those fluid losses is the key to keeping your body in peak performance mode. So, grab that water bottle and let’s quench your thirst for knowledge.

Hydration is a game-changer, and it starts before you even hit the pavement. Make it a habit to drink plenty of water before, during, and after your runs. Trust me, your body will thank you for it. Research studies have shown that staying hydrated can improve exercise performance and help prevent fatigue and cramps.

Now, when it comes to longer sessions, hydrating on the run becomes essential. Picture yourself on a thrilling running escapade, feeling the rhythm of your heartbeat, and the wind brushing against your face. In those moments, don’t forget to give your body the hydration it craves. Aim to drink around eight to ten ounces of water every 15 to 20 minutes of exercise. It’s like providing your body with a refreshing oasis amidst the intensity of your run. And here’s a pro tip: when you finally cross that finish line, don’t stop there.

Within 30 minutes of completing your run, make sure to replenish your fluid levels with an additional eight to ten ounces of liquid goodness. It’s like a victory celebration for your body, honoring the effort you’ve put in.

But wait, there’s more to the story than just water. During those exhilarating runs, your body is working hard, and you’re not just losing water through that well-earned sweat. Oh no, you’re also bidding farewell to vital electrolytes. These electrolytes, such as sodium, potassium, and others, play a crucial role in keeping your body functioning at its best. So, if you find yourself sweating profusely or conquering those lengthy runs under the blazing sun, it’s time to give those electrolytes the attention they deserve.

Think of it like this: your sweat is a treasure trove of electrolytes, and you need to replenish what you’ve lost. So, sprinkle a little salt into your hydration routine. It may sound counterintuitive, but adding a pinch of salt to your post-run water or opting for electrolyte-rich sports drinks can work wonders.

Not only will it replenish those precious electrolytes, but it will also help your body maintain a healthy balance and prevent dehydration in the process. What’s not to like!

Additional resource – Sodium for for runners

Turn On a Fan

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

Consider Antiperspirants

When it comes to choosing an antiperspirant, look for one that contains around 10 to 15 percent aluminum chloride. This powerful ingredient is like a shield that helps combat excessive sweating. Apply it to your armpits, and voila! Say goodbye to those pesky underarm sweat patches.

But wait, there’s more. Did you know that antiperspirants can come to the rescue for other sweaty areas as well? Yes, my friend, think beyond the armpits. If your palms or the soles of your feet tend to perspire excessively, don’t hesitate to apply a bit of antiperspirant magic to those areas too. It’s like giving your hands and feet a refreshing breath of fresh air, allowing you to tackle your day with confidence.

Now, here’s a little heads-up. Some antiperspirants may require a prescription from your doctor.

So, if you find yourself in need of a more potent solution, don’t hesitate to seek professional advice. Your doctor will guide you to the best option tailored specifically for you. After all, they have the knowledge and expertise to steer you in the right direction.

Cool Off

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

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

Keep It Tidy

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

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

Dress Properly

A summer-friendly running apparel is key.

Picture this: lightweight, breathable fabrics that feel like a gentle breeze against your skin. That’s the magic of choosing synthetic materials that are specifically designed for the summer heat. These fabrics are like sweat-wicking wizards, whisking away moisture from your skin and transporting it to the outer surface of your clothing. There, it evaporates into thin air, leaving you feeling fresh and dry even in the most intense workout sessions.

But it’s not just about staying dry; it’s also about allowing heat to escape from your body. That’s where ventilation comes into play. Look for running apparel with strategic mesh panels or breathable zones that allow air to circulate freely. This helps create a natural airflow, keeping you cool and preventing overheating. Think of it as having your very own personal air conditioning system while you’re out on your runs.

Now, let’s talk about some fantastic fabric options that will elevate your summer running game. One popular choice is Merino wool. Don’t worry, it’s not your grandma’s scratchy sweater! Merino wool is a magical fabric that offers incredible moisture-wicking properties and temperature regulation.

If you’re looking for a more eco-friendly option, bamboo fabric is a game-changer. It’s soft, lightweight, and naturally breathable. This, in turn, offers moisture-wicking abilities while being gentle on the environment. So, you can run with a clear conscience, knowing that you’re taking care of both yourself and the planet.

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

Watch Your Diet

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

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

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

Conclusion

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

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

In the meantime, thank you for reading my post.

David D.

Are you on the hunt for the ultimate fat-blasting, calorie-incinerating workouts that will propel you toward your weight loss goals? Look no further, for you have stumbled upon the holy grail of high-intensity interval training (HIIT) running workouts.

Why has HIIT gained such immense popularity, you ask? The answer is delightfully simple: It works wonders when it comes to shedding those stubborn pounds and attaining a healthy weight. But here’s the catch: To maximize the benefits of this powerful training technique, you need to approach it with precision and finesse.

Fear not, for today’s post is your gateway to high-intensity interval training mastery.

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

The Best HIIT Workouts For Weight Loss

I’ve curated a collection of my favorite interval workouts that are not only highly effective but also guaranteed to ignite your weight loss journey. Think of them as secret weapons in your arsenal, ready to propel you towards your goals.

You have the freedom to pick and choose from this collection, selecting one or two—or even trying them all—depending on your preferences and fitness level. But here’s the golden rule: stay within your fitness level throughout the entire workout. It’s like dancing to your favorite tune—move with grace and confidence, but never push beyond your limits.

Oh, and one more thing.

Remember to include at least one day of recovery between these challenging routines. Rest and rejuvenation are essential ingredients for your success. So, take a moment to pause, reflect, and allow your body to recover and rebuild. Trust me, my friend, these rest days are the hidden magic that will elevate your performance to new heights.

HIIT Running Workout 1 – The Treadmill Shed Routine

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

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

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

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

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

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

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

Then stretch your muscles.

HIIT Running Workout 2 – The Body Weight Incinerator

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

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

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

Take 10 seconds of rest between each exercise.

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

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

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

HIIT Non-Running Workout 3 – The Plyometric Feast

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

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

Take a one-minute break between each round.

Shoot for eight to ten rounds.

HIIT Running Workout 4 – Hill Sprints

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

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

Here’s how to get started.

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

The longer, the better.

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

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

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

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

HIIT Running Workout 5 – The Weighted Sprint

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

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

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

Don’t go full throttle on your first sessions.

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

And Keep pushing your body as hard as you can.

HIIT Running Workout 6 – The Tabata Routine

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

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

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

High Knees

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

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

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

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

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

Squats

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

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

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

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

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

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

Additional resource – How to measure body fat percentage

Burpees

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

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

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

Jumping Lunges

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

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

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

HIIT Non-Running Workout 7 – The Sleds Routine

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

Here’s how to proceed.

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

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

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

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

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

Push the sled with perfect form at all times.

HIIT Running Workout 8 – The Stadium Routine

Feeling trapped in the gym?

Hit the stadium.

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

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

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

Aim to complete two to three total rounds.

Sprints

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

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

Stair sprints

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

Then briskly walk down to starting position.

Double-step run

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

Double-leg hops

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

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

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

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

HIIT Workout  9 – The Jump Rope Routine

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

It’s also very convenient.

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

Here’s one of my favorite jump rope routines:

Forward jump (basic jump)

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

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

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

Alternate-foot Jump

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

Stay on the balls of the feet the entire time.

Continue for one to two minutes to finish one round.

Side-to-side Jumps

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

Continue for one minute to finish one round.

Double Jump

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

Continue for 30 to 60 seconds to complete one set.

Single Foot Hops

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

Be sure to switch sides without stopping.

Aim for one-minute hops on each foot.

Additional link – Slow running vs fast running for fat loss

HIIT Running Workout 10 – The Staircase Routine

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

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

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

Sprints

Start facing the bottom of the stairs.

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

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

Then, walk down for recovery and repeat.

Mountain Climbers

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

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

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

Skip a Step

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

Last up; walk down for recovery and repeats.

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

Stairs Decline Push-ups

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

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

Squat Jumps

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

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

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

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

Hop-ups

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

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

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

Additional resource  – TRX exercises for runners

HIIT Non-running Workout 11 – The Medicine Ball Routine

I love exercising with medicine balls.

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

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

I typically prefer to use the Everlast medicine ball.

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

Toe Touch

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

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

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

Do 10 reps to complete one set.

Shoot for three sets.

Squat to Chest Pass

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

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

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

Then, repeat as fast as you can.

Do three sets of 16 reps each.

Suitcase Crunch

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

Make sure your arms are fully extended overhead.

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

Switch sides to complete one rep.

Do 8 reps to complete one set.

Aim for three sets.

Diagonal Chop

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

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

Do 12 reps to complete one set.

Aim for three sets.

Overhead Slams

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

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

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

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

Do 16 to 20 reps to complete one set.

Aim for five sets.

Medicine Ball Sit-up Throws

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

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

Last up, catch the med ball and repeats it.

Do 12 to 16 reps to complete one set.

Russian Twists

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

That’s your starting position.

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

Do 8 reps to complete one set.

Aim for three sets.

Bulgarian Split Squat with Medicine Ball

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

Your feet should be at least three feet apart.

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

That’s one rep.

Do 10 reps on each side to complete one set.

Shoot for three sets.

Lunge to Rotation

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

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

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

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

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

Perpendicular Wall Ball Toss

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

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

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

Keep the back flat and chest up the entire time.

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

Medicine Ball Squat Throws Sprints

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

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

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

HIIT Non-Running Workout 12 – The Sandbag Routine

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

To get started, you’ll need a bag.

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

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

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

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

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

Shoot for at least three complete sets of the circuit.

Sandbag Deadlift

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

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

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

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

This is the recipe for lower back pain or herniation.

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

That’s one rep.

Sandbag Power Clean

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

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

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

That’s one rep.

Sandbag Rotational Lunge

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

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

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

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

Sandbag Front Squat

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

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

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

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

Thrusters

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

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

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

Around The World

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

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

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

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

Repeat for 8 reps to complete one set.

HIIT Non-Running Workout 13 -The Hotel Routine

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

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

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

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

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

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

Rows with Luggage

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

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

Hold for a moment, then lower it back down.

Repeat for 12 to 15 times.

Pushups

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

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

Do ten reps.

Luggage Overhead Presses

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

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

Make sure your arms go to full extension.

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

Chair Dips

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

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

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

Planks/sphinx

Begin on the floor on your hands and knees.

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

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

Hold the position for as long as you can.

Shoot for one to two minutes hold