Are you looking for ways to improve your running performance? Running is a high-intensity sport that demands strength, speed, and endurance. Believe it or not, the key to boosting your mileage and improving your performance is not more cardio, but strength training. 

Strength training for runners can make you faster, stronger, and help you improve your pace. In this article, we’ll review some of the most effective strength training exercises for runners, and how they can reduce your risk of injury, boost your performance, and help you advance in your sport.

Lunges

It goes without saying that leg-strengthening exercises should be a key component in your training program. Lunges target your hamstrings, quads, and glutes to improve balance, muscle strength, and coordination.

To perform a lunge correctly, begin by standing with your feet shoulder-width apart. While shifting your weight to one leg, slowly step forward with the opposite leg and lower your back knee toward the ground. Try to keep your front knee at a 90-degree angle. Do this for three sets of 10-12 reps with each leg.

Deadlifts

Deadlifts are a compound exercise that targets various muscle groups including the lower back, core, glutes, and hamstrings. While building strength in the legs, deadlifts also strengthen your core to improve your posture during runs. This will help offset some of the stress that running puts on your body by allowing proper movement of your joints, ligaments, and muscles.

Deadlifts are very simple and the weight can be adjusted based on your fitness level. Standing with your feet shoulder-width apart and the barbell on the floor, grip both hands tightly around the bar. While keeping your arms straight and spine neutral, brace your core muscles and slowly lift the barbell to hip or thigh level. Then keep your back straight as you slowly lower the bar back down to the ground. Repeat for three sets of 10-12 reps.

Calf Raises

At first sight, calf raises may not seem all that impressive. However, they are a simple yet incredibly effective exercise to boost your speed and reduce your risk of injury. This is because calf raises isolate your soleus and gastrocnemius muscles, which are two highly injury-prone sites in runners.

To do a calf raise, simply stand on a step with your heels hanging over the edge. Shift your weight to your toes and raise your heels up as high as you can, and then gently lower them back down. Repeat this for three sets of 10-12 reps.

Planks

Earlier we discussed the importance of core strength for runners. Planks are a dynamic, full-body exercise that can help improve your posture and balance, and help prevent back pain. To perform a plank, begin in a pushup position, straightening your spine with your arms fully extended. Hold this position for 30-60 seconds, then relax and rest for 30 seconds. Repeat this exercise for three sets. 

Strength training plays a vital role in your performance, and should be a focal point of every runner’s training program. Lunges, deadlifts, calf raises, and planks are all highly effective exercises to improve strength, balance, posture, and speed, and reduce your risk of injury.

Attention all single runners! Are you tired of running solo and ready to mingle? Look no further than the power of the pickup line.

Sure, some may say they’re outdated or cheesy, but when used correctly, they can be the secret weapon to catching the eye of that special someone. And let’s be real, there’s nothing like the rush of successfully landing a great pickup line. But before you start spouting off every line in the book, it’s important to remember that not all pickup lines are created equal. You need to find the right one that fits the situation and the person you’re talking to.

Whether it’s a witty one-liner or a playful joke, the perfect pickup line can help you exude confidence and show off your personality. Plus, it’s a great conversation starter! And the best part? You can use them anywhere, whether you’re out on a run, grabbing coffee, or waiting in line at the grocery store.

Local singles runners may overcome the uneasiness of a first date by using cute, funny, and sports pickup lines. They’re in luck if they seek some great pickup lines for women. If you’re a local single, you may utilize the finest ones from our list of the most excellent at any time to flirt and attract the attention of that particular someone.

Pick one that both you and your crush will like. Ultimately, if your efforts are unsuccessful, keep trying. There could be a person who enjoys your sense of humor and is flattered by your interest in them.

Running Pick-Up Lines That Work

While pick-up lines can be fun, it’s important to remember that they’re only sometimes the most effective way to start a conversation with someone. Here are a few running-related conversation starters that could work:

Cheesy Runner Pick Up Lines

1. Are you a track? Because I can’t stop running to you.
2. Is your name Usain Bolt? Because I feel like I’m racing to catch up to you.
3. Do you believe in love at first sprint, or should I run by again?
4. I must be on the right track because I can’t take my eyes off of you.
5. Are you a long-distance runner? Because you’ve been running through my mind all day.
6. You must be a track star because you just sprinted away with my heart.
7. Are you a relay race? Because I want to be the one to pass the baton to you.
8. Do you need a personal trainer? Because I can teach you how to run into my arms.
9. Are you a hurdles racer? Because I want to jump over all obstacles to be with you.
10. I’m not a sprinter, but I’ll run a marathon for you.

Dirty Running Pick Up Lines

11. I must be a squirrel because I’m just nuts about you.
12. Excuse me, but I think you owe me a drink because I dropped mine when I looked at you.
13. Do you have a sunburn, or are you always this hot?
14. If I were to ask you out on a date, would your answer be the same as the answer to this question?
15. I’m not a genie, but I can make your dreams come true.
16. If you were a vegetable, you’d be a cucumber.

Running Back Pick Up Lines

17. Are you a runner? Because you’ve been sprinting through my mind all day.
18. I must be a stopwatch because I stop and stare every time I see you.
19. If running were a religion, you’d be my god.
20. I don’t need a GPS to find my way into your heart, just your running route.
21. Is it hot here, or just the sweat from our run together?
22. Are you a treadmill? Because I could run on you for hours.
23. I hope you’re a good runner because you stole my heart.
24. Are you a track and field athlete? Because you just jumped over all the hurdles in my heart.
25. I’m not a professional runner, but I’d love to jog with you sometime.

Pick Up Lines Involving Running

26. Are you a cross-country runner? Because I’d love to explore new paths with you.
27. You must be a track and field athlete because you’ve got me jumping hurdles for you.
28. Do you need a running coach? Because I’d love to help, you improve your stride.
29. Is your name Google? Because you’ve got everything I’ve been searching for.”
30. Are you a camera? Because every time I look at you, I smile.
31. I’d spend all nine lives with you if I were a cat.
32. Are you a magician? Because whenever I look at you, everyone else disappears.

Running Inspired Pick Up Lines

33. Are you a golfer? Because you’ve got a hole in one when it comes to my heart.

34 Are you a diver? Because I can’t stop falling for you.

35. Do you play volleyball? Because you just spiked my interest.
36. Are you a runner? Because I’m feeling a marathon of emotions for you.
37. Are you a cyclist? Because you’re spinning my heart like a wheel.
38. Are you a weightlifter? Because I’m feeling the weight of your love.
39. Are you a fencer? Because you’ve got me feeling like I’m sword-fighting for your love.

Running Away Pick Up Lines

40. Are you a martial artist? Because you’re making my heart kick and punch with excitement.
41. Are you a swimmer? Because I’m drowning in your beauty.
42. Are you a skier? Because I’m downhill falling for you.
43. Are you a figure skater? Because you triple-axle right into my heart.
44. Are you a soccer ball? Because I can’t stop kicking myself for not asking you out sooner.
45. Is your name Lionel Messi? Because you are a goal-scoring machine.
46. Are you a basketball player? Because I can’t resist dribbling all over you.
47. Do you play tennis? Because you have a racket going on.
48. Do you believe in love at first sight, or should I walk by again in my running shoes?
49. Are you a sprinter? Because you’ve been running through my mind all day.
50. Are you a gymnast? Because I’m falling for you head over heels.

How to Use Sports Pick-Up Lines Effectively

Sports pick-up lines may be a fun and flirtatious way to introduce yourself to someone who enjoys the same sports you do. Here are some pointers for crafting successful sports pick-up lines:

• Have confidence. When utilizing pick-up lines, confidence is essential. Don’t fear putting yourself out there; believe in your abilities and approach.
• Recognize your audience. Ascertain whether the individual you’re attempting to impress shares your enthusiasm for sports. Someone who doesn’t enjoy the sport of football might not respond favorably to a pick-up line concerning it.
• Use humor. Don’t take yourself too seriously; sports pick-up lines are supposed to be lighthearted and entertaining. A well-timed joke or pun might help to establish a rapport.
• Be original. Avoid using cliched or overused pick-up lines. Create something original and situation-specific.
• Be reasonable in your approach. Keep in mind that pick-up lines are only a method to initiate discussion. Avoid being intrusive or making the other person uncomfortable.
• Effective use of pick-up lines requires practice, just like any other talent. Try them out on friends or in casual situations to become accustomed to the delivery.

Now that we have listed 50 efficient running pick-up lines for you, pick the best lines that fit your purpose perfectly. Remember, the key to using sports pick-up lines effectively is to have fun and be playful. Don’t take yourself too seriously, and enjoy the conversation.

Running is an excellent way to burn calories, increase endurance, and build strength.

But run long enough, and you’ll likely wet your pants at some point.

Here’s the truth

Bladder leaks, ranging from mild to severe, are a real problem faced by many runners of all ages. They shouldn’t be given.

What’s more?

Incontinence doesn’t mean that you have to halt your running routine. On the contrary, by taking the right precautions, you can manage and cure this problem.

In today’s article, I’ll explain the link between running (and exercise) and incontinence and describe how to prevent and treat it.

The Link Between Running and Urine  Leaks

First, let’s learn more about incontinence.

Technically known as”stress urinary incontinence (SUI), the condition refers to the involuntary loss of urine triggered by increased pressure or abrupt bladder muscle contraction.

In other words, it’s when you cannot control your bladder.

Incontinence can be a minor nuisance (just small leaks now and then) to a complete loss of bladder control.

Surveys show that incontinence affects twice as many women as men. This may be blamed on hormonal changes and delivery history. At least one in three female runners over 30 may experience bladder leaks while running, research reports.

Why You Pee When Running

In most cases, you’ll experience leakage while running because you’re placing extra pressure on your bladder or pelvic floor muscles. Virtually all types of exercises, such as running, jumping, cycling, and weight lifting, put extra pressure that causes leakage.

No one is immune.

You may also experience leakage when coughing or sneezing. Surveys show that around 1 in 3 women sometimes suffer from SUI. The most common reason for SUI is the natural decline in pelvic floor muscle strength that comes with age.

Simply put, stress incontinence happens when the pressure on the bladder surpasses your internal capacity while running and exercising. In female runners, running puts vertical pressure on the perineum thanks to gravity, which can result in leakage.

The Risk Factors For Urinary Stress Incontinence

The following increases your risks of SUI:

• Age, especially in people over 65 years old.
• Pregnancy and childbirth procedures are often associated with the weakening of the perineum, which causes SUI.
• A higher body mass index—the more overweight you’re, the greater your risk of developing SUI.
• High impact activity
• Weak pelvic floor muscles
• Having a history of bladder conditions

It is normal to Pee Yourself While Running

Though it’s not normal, it’s more common than you think. Surveys say that 25 million adult Americans are dealing with urinatory incontinence.

So if you’re experiencing some urine leakage while running, know you’re not alone. Instead, you’re among a large percentage who have the same problem.

Again, don’t take my word for it. This survey has revealed that roughly half of female runners experience incontinence while running.

What’s more?

Most of the women in the survey had never given birth. This means they had no pelvic floor damage because of pregnancy or childbirth.

The Main Categories and Causes

Urinary incontinence is split into three main categories: Stress Urinary Incontinence (or SUI), Urgency Urinary Incontinence (UUI), and Urinary Overflow incontinence (OUI).

Let’s break them down.

Stress Urinary Incontinence

SUI, for short, is the most common type of incontinence among runners—and the topic of today’s post. This stress has nothing to do with the emotional anxiety you experience when fighting with your partner or preparing for your first marathon.

In this case, the stress stems from intra-abdominal pressure, forcing urine to leak out. This is often triggered by sneezing, couching, jumping, and running.

Urge Incontinence

Often referred to as overactive bladder, this happens when your bladder muscles squeeze incorrectly or lose the ability to relax. This often happens before you can get to the toilet.

Most common in the elderly, urge incontinence may indicate an overactive bladder, a tract infection from the imbalance passage, or prostate problems.

Overflow Incontinence

Overflow incontinence is having the urge to urinate but only releasing a small amount.

Because the bladder isn’t emptying fully, it leaks urine later. This is usually caused by something blocking the urethra, which causes urine build-up in the bladder.

How To Prevent and Stop Urine Leakage While Running

Now that you know why you’re leaking urine while running, what can you do?

The following.

Strengthen Your Pelvic Floor

The ideal way to limit urinary incontinence in runners is to strengthen the pelvic floor muscles, the sheet of muscles that supports the bladder and bowel.

When this sheet of muscle weakens, you may experience urine leakage whenever stress or strain is placed on it, especially when running.

Kegel exercises might help you, in which you consciously engage, then loosen the muscles that regulate urine flow. This help strengthen your pelvic floor, rectum, sphincter, bladder, and small intestine.

Don’t take my word for it. Research has reported that subjects who performed pelvic floor muscle training regularly were much more likely to improve their leaking than those who didn’t get training.

To locate your pelvic floor muscle, stop urinating in midstream.

If you can do that, you’ve got the right muscles. Here’s how to perform Kegel exercises:

1. Squeeze the muscle you use to stop urinating midstream.
2. Hold the squeeze for 6 to 8 seconds, then rest for 10 seconds.
3. Perform three to four sets daily. And that’s it.

Repeat the movement 12 to 16 times in a row—and remember to do the exercise daily.

Be Prepared

While investing time in strengthening your pelvic floor is a step in the right direction, other measures can help you get back to running comfortably.

Padding is one of them.

Many over-the-counter products limit leaks before they happen. These often consist of small, soft foam patches that gently attach over the urethra to limit leaks while running.

As a rule, use a pad designed for bladder leakage instead of menstruating. According to my research, incontinence pads and sanitary pads are different things. Menstrual pads are designed for that purpose, and since they’re primarily cottonwood based, they don’t mesh well with liquid.

A wide range of incontinence products is also available, and you choose products designed to offer maximum comfort and discretion. These are also designed for runners and people with a more active lifestyle. You can also go for stretchy incontinence pants that provide freedom of movement.

You should also be prepared, especially on long runs. Bring wet wipes or tissue and spray stored in a Ziploc bag in case of an emergency.

Keep a Diary

Use a diary to keep track of your bladder habits. This should help you determine when it’s best to hit the bathroom to minimize leaks while running.

Keeping an accurate and thorough diary of your bladder weakness will allow your doctor to gain insight into the severity of your condition and enable them to develop a bladder training program specifically for you.

Try to keep your diary for at least a week before you see your doctor, then take it with you to your appointment. Your bladder diary should include a table with the following 7 rows : Time Urinated, Toilet, Leakage, Product or Clothing, Activity, Flui Intake/Output.

–

opic Overview

Keep a daily diary of all liquids taken in and all urine released, whether voluntary or involuntary. Your health professional may also call this a voiding log, bladder record, frequency-volume chart, incontinence chart, or voiding diary. The diary is usually kept for 3 to 4 days.

Record in your diary:

• The time and amount of each urination.
• The conditions under which urine release occurred, such as voluntary urination in the toilet, involuntary urine release, or leakage due to sneezing, laughing, or physical exertion.
• The amounts and types of all liquids consumed. This includes frozen liquid items such as ice cream and frozen fruit juice bars.
• Whether the liquid consumed contained caffeine (if your health professional instructs you to specify this information).

–

Based on the results of your bladder diary, your doctor or continence advisor have detailed insight into the severity of your bladder weakness and be in a better position to develop a bladder training program that’s right for you.

Instructions for Bladder Diary

• Make at least seven copies of the blank bladder diary form so that you can keep the diary for a week.
• Record the date and time of day when you urinated in the toilet or have light bladder leakage (LBL).
• Note your health and general wellbeing, if applicable – Cold, hayfever, PMT etc
• Record (yes/no) that you urinated in the toilet in the “Toilet” column.
• Indicate the degree of leakage (none/damp/wet) in the “Leakage” column.
• Indicate if you changed your absorbent product or had to change your clothing.
• Note the activity you were undertaking at the time of any leakage – Driving, exercising, coughing, working, relaxing etc
• Measuring the amount you drank or urinated may help the doctor or nurse assess your condition. If possible, record these measurements in the “Fluid Intake” and “Fluid Output” columns.

Also, keep track of your diuretic intake, like coffee.

Have Enough Water

Although I won’t recommend not drinking water before a run, I’d urge you not to drink too much fluid before you head out. Make sure you have enough, but not too much.

Bladder Training

As the name implies, bladder training is a plan that involves urinating on a schedule. The objective is to slow the amount of liquid you can hold comfortably.

Bladder training has often been used as a treatment for an overactive bladder. This method can be used alone or with medications and other interventions (some of which I’ll discuss in the following paragraphs).

Bladder training can help improve your stress incontinence symptoms by increasing the length of times your body can hold urine. This method is a low-cost, low-risk, and convenient way that doesn’t inherently require the guidance of a professional.

What’s more?

It’s simple. The program involves peeing on a set schedule to increase the time between restroom uses.

To begin bladder training, hold your pee for five minutes when you feel the urge to use a restroom. Then, slowly increase the time by roughly three to five minutes. Of course, this may feel challenging at first, but sooner or later, you’ll improve your SUI and make fewer trips to the bathroom.

Empty Your Bladder

This may seem redundant, but it’s a step many runners fail to take.

After all, a bursting bladder is more likely to leak than an empty one.

Exercising with a full bladder may also make you feel uncomfortable. It can even cause UT stone, according to research.

As a rule, stop by the bathroom before heading out and completely clear your bladder.

I’d suggest you do a double-void—urinate, wait for a couple of minutes, then urinate again. This ensures you got nothing left in the”tank.”

Plan Your Toilet Stops

As usual, planning is essential.

In case you’re running for a long distance, make sure to plan your route around places where you can stop for a restroom. For example, have a route that passes convenience stores with public bathrooms where you can easily pop in if you need to pee.

You can also use an app like SitOrSquat that shows you where the restrooms are along a pre-planned route.

Remember to bring some change with you, as some service stations may require them to use the restroom.

Breathe Properly

Another thing you can do to better manage your toilet stop is to pay attention to how you breathe. Though you might not see the connection, how you breathe while running can impact your pelvic floor muscles.

Breathing is crucial for limiting pressure on the pelvic floor while running.

On the inhale, the muscles of your pelvic floor are pushed downward, and on the exhale, these muscles draw upward.

If you’re breathing inefficiently while running, your pelvic flood muscles might be impaired, weakening them. This, in turn, may contribute to SUI.

To breathe correctly while running, ensure you’re breathing deeply in a relaxed and synchronized manner.

Did you know that diaphragmatic breathing can help with that “gotta go” anxiety feeling that accompanies urinary urgency and incontinence? About 40% of women in the United States experience urinary urgency, the feeling of having to urinate right now, or urinary frequency, having to pee too often. Many also know the angst that accompanies wondering if we’ll make it to the bathroom in time. These are real worries associated with bladder health and create symptoms that affect the quality of people’s lives. In fact, bladder symptoms have been associated with conditions such as anxiety and depression.

Bladder angst has been substantiated in the scientific community. Recent research identifies the influence of stress and psycho-social factors on  the development or exacerbation of bladder symptoms. A study of chronic psychological stress also shows that animals placed in stressful conditions experienced more bladder urgency, frequency and pain.

So what can be done to alleviate symptoms? Breathing!

Behavioral training has been used for overactive bladder syndrome (defined as frequent urination with or without urine leakage) and bladder pain symptoms. This technique focuses on improving voluntary control over bladder symptoms. One important area of control is using the breath. Breath control can be used as a “suppression” technique to gain control over the bladder symptoms of urgency and/or frequency.

There are actually several ways to breathe, but most of us aren’t conscious of the way we breathe, or how it may affect our bladders. Breathing into the belly takes thought and some practice to be tension free and expansive. Belly breathing is known as diaphragm breathing, and it helps decrease stress and anxiety associated with overactive bladder or painful bladder syndromes. Typically, when people are anxious they tend to take rapid, shallow breaths from the chest, and reversing this with belly breathing improves symptoms.

Tension free diaphragmatic breathing affects the autonomic nervous system which works to regulate bodily functions such as the heart rate, respiratory rate, and urination. In addition to reduced urinary urges, diaphragmatic breathing helps with a whole host of other stress-related symptoms and contributes to less angst all around.

Please enjoy and share the free download on how to perform tension free diaphragmatic breathing. Your bladder will thank you.

Wear Black Pants

If you don’t mind sogging yourself but prefer to keep it away from other people, consider wearing black running shorts, leggings, or pants. This simply trick can, at the very least, help you prevent any embarrassing scenarios.

To go the extra mile, consider getting loose-fitting clothing to hide any extra protection you might use to stop leakage while running.

Consult Your Doctor

Research estimates that around d60 percent of people with SUI wait roughly a year or longer before consulting a doctor about stress incontinence.

As a rule, consult a doctor to determine the right treatment and plan for you. The rest is just details. Remember that you might want to use stress incontinence as an excuse to give up on running. However, remember that exercise overall may help your incontinence problem long-term by strengthening pelvic floor muscles.

Depending on the severity of your incontinence and what you can cope with, your physician may suggest any of the following treatment options:

·       Medication. This can help your bladder retain more, improve your ability to empty it, and reduce urgency.

·       A Botox injection into the lining of the bladder to limit the release of chemicals that trigger muscle contractions.

·       Surgery.

Consider Surgery

Most treatment options for SUI are un-invasive and do not involve surgery, but in some cases, non-invasive intervention might not be enough.

The type of surgery you’ll need will depend on the severity of your condition and how much you can handle. Overall most physicians will only recommend surgery for severe conditions.

The two most common types of surgery to help with stress incontinence are tension-free vaginal tape and burch colposuspension.

Other procedures, used less often, include:

·       Sling procedure

·       Bulking agents

·       Anterior vaginal repair

·       Artificial sphincters

Conclusion

There you have it! You have several options for managing and preventing leakage while running. Try following some of the above strategies, and don’t let stress incontinence keep you from logging the miles.

It’s hard to make exercise a habit, but it’s vital if you want to achieve your goals. One of the best exercises for weight loss is running. It is perfect for beginners and doesn’t need much training.

However, if you’re struggling to stay motivated, it can be helpful to use a fitness tracking application that shows you how many steps you’ve taken or how far you’ve run in a certain amount of time. Running apps also allow you to see your overall progress and encourage you to push yourself harder.

If you find that your workouts are becoming boring, try changing up the exercises you do. For example, running apps help you to mix your workouts, so you don’t get bored when running.

These apps also bring out your competitive side by enabling you to share your progress on social media or with the community. You can also challenge others to run with you. All these features of the running app can keep you motivated and help you to lose weight.

If you want to know how running apps can boost your weight loss journey, continue reading.

What Are Running Apps?

A running app is a program you can download onto your smartphone, tablet, or smartwatch that will help you track your run. They usually come with a wide variety of features to help you stay motivated, achieve your goals and train for a race.

When it comes to running apps, choose the one that offers personalization. You want a program that takes into account your current level of running ability, training goals, and desired timeline when creating a plan for you.

A good running app will offer a detailed history of your runs. This includes distance, time, pace, splits (pace for each mile or section of your run), and calories burned. It will help you to check your progress.

How Can Running Apps Boost Your Weight Loss Journey?

Running is a great way to lose weight, but it can be hard to keep up if you don’t have the right tools. Luckily, there are plenty of apps that can help you to improve your run-walk plan and stay motivated. Here is how running apps can boost your weight loss journey.

Running Apps Help You To Get Started

Running has a lot of health benefits and is great for weight loss. It is also a fantastic stress-relieving activity, and it can improve your mood. It is a good idea to download a running app to help you with your goals. There are many different apps available to help you with your running journey, and some are specifically designed for weight loss, so it is important to choose one that suits your needs. The best running apps for weight loss will be able to guide you through a realistic plan that will help you to get started with your weight loss journey.

Running Apps Help You To Set Goals

Running is one of the best ways to burn calories, boost your heart rate and improve your overall fitness. However, in order to lose weight, you need to set goals. You can do this using a running app. These apps help you to set daily, weekly as well as monthly running and weight loss goals. There are many different apps available on the market, so it’s important to choose the right one for your needs.

Running Apps Keep You Motivated

Running can be a lonely sport for some people, but it’s not impossible to build a strong community with the help of a good running app. Some apps offer a social interface or the ability to send your workouts to other platforms, which can be a great way to share your progress with a wider group of friends. You can also find a running community with friends or even run as part of a team if you’re feeling extra motivated.

Running Apps Help You To See Progress

Running apps can boost your weight loss journey by allowing you to see progress. They can help you to track your workouts, calculate your calories, and get rewards when you reach your goals. Some also offer weekly or monthly challenges for extra motivation. These apps will also give you a better understanding of your running progress and will allow you to track your running distance, calories burned, and other important statistics. You can also use them to keep track of your fitness progress and see how you compare to others.

Running Apps Offer Tips for Weight Loss

Whether you’re a new runner or an experienced fitness aficionado, finding the right running app can help you to boost your weight loss journey. They can make your workouts easier, increase the number of calories you burn and keep you motivated to stick with your training plan. The best running apps for weight loss will also offer helpful tips and guidance on how to achieve your goals. Many of these apps offer training plans designed to fit your schedule and level of fitness.

Running Apps Offer Safety Features

If you are looking for ways to boost your weight loss journey, running apps are a great option. They can help you to stay motivated, set goals, and share your progress with friends. Many of these apps also have safety features that allow you to share your location with trusted contacts in real time. This feature can be particularly helpful if you are running alone or on a dangerous route.

Running Apps Are Easy To Use

Running apps are easy to use and can make your weight loss journey a lot easier. They have plenty of features, such as custom motivation, access to an online community, goal-setting, training tips, and more. Some of them also have additional features, such as cross-training workouts.

Running Apps Offer Meal Plans and Water Tracker

There are a number of other features that will help you to achieve your weight loss goals, including meal plans and water trackers. The meal plan will help you to follow a balanced diet, and the water tracker will help you to drink enough water to stay hydrated.

Conclusion

A weight loss journey is a series of changes you make to your eating, exercise, and stress habits. This change can help you lose and maintain weight over time. One of the best ways to stay motivated through your weight loss journey is by using a running app. These apps will not only keep you motivated while you’re running but also help you to follow a balanced diet. Some are great for tracking your progress, and others help you stay motivated with training plans or interval workouts. A good running app can make your workout more fun and help you to lose weight easily.

Obtaining a Precision Nutrition Certification is invaluable when seeking professional recognition as a certified coach specializing in nutrition. By participating in this program, individuals receive comprehensive training on the scientific foundations of proper nutrition.

This allows them to develop tailored meal plans and provide effective coaching for healthy behavioral changes. Considering the growing incidence of chronic illnesses such as obesity that plague large segments of society today, it’s essential to acknowledge and prioritize adequate nutritional awareness as an essential aspect of wellness.

Opportunities with a Precision Nutrition Certification

Do you want to intensify your interest in nutrition and exercise? You may require a Precision Nutrition Certification. Regardless of your career ambitions, the precision nutrition certification can open doors to intriguing opportunities in the fitness and nutrition field. Click here to read about the Precision Nutrition cost review to learn more about the price. But what can you do with this qualification once you’ve obtained it? Here are four excellent possibilities to think about:

Personal Training

By obtaining a Precision Nutrition Certification, you will possess the necessary proficiency and expertise to construct tailored nutrition strategies for your clients that coordinate with their exercise programs and enable them to achieve their fitness goals.

Nutrition Coaching

A nutrition coach collaborates with individual clients through personalized dietary counseling to develop and maintain beneficial nutritional patterns, aiming to promote their general well-being in the long run.

Health Coaching

Committed to promoting healthy living through various interventions catering to diverse aspects of one’s life, the health coach considers numerous factors that impact an individual’s wellness. These factors include; 

• Nutrition intake and physical activity regimen
• Techniques for managing daily stresses encountered in life situations
• Ensuring adequate rest is obtained nightly through sleep hygiene protocols, 
• Relevant lifestyle adjustments or changes made as warranted by each client.

Online Coaching

There are many opportunities to share your knowledge of nutrition with clients all around the world, thanks to the growth of virtual coaching. 

Advantages of having a Precision Nutrition Certification

Obtaining a Precision Nutrition Certification can have various benefits for a nutrition practitioner. Let’s take a closer look at some of these advantages:

Providing Holistic Approach to Health and Wellness

With the acquisition of a Precision Nutrition Certification, practitioners possess a distinct advantage in providing customers with an all-encompassing methodology for maintaining healthy lifestyles. This certification stresses upon its aspirants that nutrition has implications beyond physical health, placing equal emphasis on mental and emotional well-being. With this knowledge, you can give customers tailored nutrition regimens that address their needs and goals.

Having the Ability to Offer Specialized Nutrition Coaching

Another benefit of the Precision Nutrition Certification is the ability to give specific nutrition coaching. This certification program gives in-depth teaching in different areas, including sports nutrition, weight loss, and gut health. You’ll attract clients expressly seeking your knowledge by specializing in a certain area.

Standing out in a Competitive Industry

In a competitive industry, having a Precision Nutrition Certification might help you stand out. This certification is acknowledged as one of the most difficult and thorough programs in the business, and completing it displays a high degree of dedication and skill.

Improving Credibility and Increasing Earning Potential

Finally, having a Precision Nutrition Certification can improve your credibility and increase your earning potential. Clients are more inclined to trust a nutrition specialist who has finished a rigorous certification program, which can lead to more recommendations and a better salary.

Steps to Getting a Precision Nutrition Certification

To become a certified Precision Nutrition coach, there are a few steps you need to take. First and foremost, you must complete the Precision Nutrition Level 1 Certification, an online course that takes roughly six months to complete. The course covers the essentials of nutrition, including macronutrients, micronutrients, and meal planning.

After finishing the Level 1 Certification, you can pursue the Precision Nutrition Level 2 Certification, a more advanced course that takes another six months. 

Once you finish the Level 1 and Level 2 Certifications, you will be a Precision Nutrition Certified Coach. However, it’s crucial to know that retaining your certification needs continual education, including attending workshops, completing online courses, and reading industry periodicals. This guarantees that you stay up-to-date with the latest research and advancements in nutrition coaching and can continue giving your clients the best service.

Conclusion

Achieving a Precision Nutrition Certification can significantly impact one’s career in the health and wellness field. By upskilling in nutrition coaching, individuals can aid clients in attaining their health objectives. With evidence-based knowledge and application strategies, certified professionals can lead their clients toward a better quality of life.

 Running is a fantastic way of cardiovascular activity that you can incorporate into your daily life. Some people prefer to do it early in the morning before going to work because it allows them to optimize their energy to its maximum during the day.

On the other side, some people prefer to do it after work since it is a way to relax and forget about issues they might have dealt with during the day. Whether you prefer to go running during the AM or the PM, is up to you.

However, there are a few techniques that both early birds and night owls can add to their running routine that can help them enhance their running performance to its maximum peak. It is through this article today that we’ll let you know about these beneficial techniques, so let’s jump right into it!

1.  Relaxation

One of the most essential elements of the running experience is relaxation. It is extremely important to do something relaxing for both your mind and your body before going for a run because this way you can fully experience running with extra dopamine levels released.

As a result, a feeling of reward is activated which can motivate you for the running session ahead.

We highly recommend that you engage in some type of activity that relaxes you and it could be anything, whether you want to go for an extra level on Candy Crush, play online poker at Ignition, or listen to your favorite album at the moment.

These activities help your mind and body relax so that you are fully ready mentally and physically to go running.

2.  Nutrition and Hydration

Another vital component that contributes to the overall running experience is food and water. Fueling your body with the right nutrients and staying hydrated should become a runner’s top priority for optimal running performance.

It is recommended that you eat a light meal or snack before your run, such as a banana, oatmeal, or whole-grain toast. These are easily digestible carbohydrates which is why they are recommended, while high-fat meals are highly discouraged because they simply cause discomfort during the run. Similarly, and just as importantly, it is vital to hydrate your body properly before going for a run but also during your run, especially on longer runs or in hot weather.

3.  Warm Up

The other vital technique that you should integrate into your running routine is warming up your body. It is crucial that you take this step to prepare your muscles and joints for the physical demands of running. You can spend five to ten minutes doing stretches, for instance, or other easy aerobic exercises like heel digs, knee lifts, or shoulder rolls that will gradually elevate your heart rate as displayed in this NHS illustration.

As a result, you will increase your flexibility and blood circulation, but most importantly it will reduce the risk of injuries in case something occurs. It is, however, important, that you listen to your body during the warmup since it is the initial phase of the body activation that could tell you if you are overdoing something since a warmup should feel challenging but not overly strenuous.

4.   Dress Appropriately

Wearing the right clothes can make a significant difference to your running experience. It is crucial that you choose breathable clothing that fits you well but also fits the weather conditions because no one wants to get a cold after a good run. In addition to that, it is extremely necessary that you wear the proper running shoes that provide adequate support

As a result, you will feel comfortable during your run and won’t have to worry about getting blisters on your feet or having sore feet after the run. More particularly, it helps prevent common conditions that runners encounter, such as black toenails. You can read more about this condition and ways how you can avoid getting it in this informative article here.

5.   Plan Your Route and Prepare Mentally

It is equally important to all the other techniques that you prepare yourself mentally before you go for a run, particularly a longer one. You should talk to and motivate yourself in the best way possible as it will help you more easily accomplish the goal route that you might have for that day. This will consequently affect the thought process that you will have while running since during this period it’s going to be you and your thoughts.

Scientific research showed that to deal with pain or discomfort during the run, runners use a variety of mental strategies, particularly encouraging themselves strongly by giving motivational speeches.

Apart from that, it is crucial that you plan the route you are about to take so that you have a full picture in your head of the surroundings you will be in the next few minutes or hours.

It is understood that one of the best ways to stay in shape and keep your mind and body active is to go for a run.

Whether you do it every day or a few days a week, running helps your overall mental and physical being. By implementing the above-mentioned techniques, running will become easier and even more enjoyable!

Running on the treadmill? Here’s your guide.

Would you like to learn how to swiftly manage and stop heel pain from running?

Then you’ve come to the right place.

Heel pain is one of the most common complaints among runners of different fitness levels and backgrounds. These injuries are usually the result of overuse, especially when a sudden change in load level or a biomechanical overload occurs.

Heel pain from running can be annoying, nagging, and troublesome thanks to the complex structure of muscles, tendons, ligaments, and nerves surrounding the area.

This is especially true if you don’t know what’s causing it.

What’s more?

Running through heel pain can lead to further damage and injury, so it’s key to recognize and determine the underlying causes of the aping before resuming training.

In this article, I’ll break down the most likely causes of heel pain from running and provide some treatment and prevention tips for fixing it.

That’s where today’s post comes in handy.

• What is heel pain from running
• What causes heel pain after running
• How to treat heel pain in runners
• How to prevent heel pain from running
• And so much more.

By the end of this post, we will understand what heel pain in runners is all about and what to do when treating and preventing it.

What is Heel Pain in Runners

If you’re suffering from heel pain while running, know that there are many measures you can take soothe what’s ailing you.

All runners are prone to heel pain, but some elements make you more likely to experience heel pain after running. Heel pain from running can manifest as a sharp pain in the back of the heel or within the arch of the foot.

Overall, most cases of heel pain in runners are blamed for plantar fasciitis, but their also other conditions that could cause said pain which I’ll look at below.

The Anatomy 

Running takes a toll on your feet, especially your heels, as they are a huge burnt of that force.

Time for anatomy 101.

Here’s the truth.

The human foot is incredibly complex and houses around 25 percent of the bones in the body. In addition, it contains over 30 joints and 100s of ligaments, tendons, and muscles.

The heel bone originates in the Achilles tendon, which attaches your calf to your heel. The anatomy of your fete determines the arches of the feet.

The foot also has three large bones—navicular, cuboid, and cuneiform—found at the balls of the feet.

As you can tell, the toes are also a key anatomical feature of the feet. The toes are made of metatarsals and phalanges. Your muscles, tendons, and ligaments connect these bones to support your body and optimize movement.

As one unit, the arch of the foot and the heel distributes the stresses place dup your foot while walking, run, jump, etc.

Why Does My Heel Hurt When I Run?

There are more than a few reasons your heel might hurt during or after running. You may suffer heel pain if you overuse or damage these structures. It can range from minor pain to a debilitating injury.

The stress placed upon your foot while logging the miles is around 3 to 5 times your body weight. This impact, over the miles, can damage one (or many of) the structure(s) of the foot and lead to pain.

Some cases of heel pain can be so severe that home treatment won’t ease your pain; therefore, you’ll need a doctor to diagnose your case and prescribe treatment options.

Can You Run With Heel Pain?

The answer is it depends. In cases where you don’t have serious pain, nor does running make it worse, you can continue to run.

It’s usually not a good idea to run with severe heel pain. Pushing through can aggravate your symptoms and result in additional injury. In addition, heel pain can become a nagging issue if you’re carless early on.

If you still want to stay active, cross-train by doing low-impact exercises like strength training and swimming.

Once your pain has faded, you can slowly resume your training—as long as you do it slowly and incrementally.

Begin with shorter distances and slowly increase your mileage/intensity over time. This will grant your body enough time to adapt and limit re-injury risk, which is key for optimal training and health.

Causes of Heel Pain From Running

Heel pain from running can be blamed on a few conditions, such as muscular or structural imbalances, plantar fasciitis, improper gait pattern, or even ill-fitting footwear. So yes, you must consider all of this for a thorough diagnosis.

To get an accurate diagnosis, I’d recommend consulting a doctor. They can perform an exhaustive examination to determine the exact cause of your running-induced heel pain. They’ll go through your running experience and history, injury history, range of motion in your lower limbs, running gait analysis, and imaging techniques, such as ultrasound or X-ray imaging.

It’s often the case that a few variables combine to cause discomfort, pain, and other symptoms. For example, you might be more prone to heel pain from running if you’re overweight or have an injury history that impacts your movement and alignment patterns.

Let’s briefly discuss a few of the causes and injuries can affect your heel and cause pain

Plantar Fasciitis

The plantar fascia is a thick and flat band of tissue that stretches along the base of the foot, connecting the heel bone to the toes.

Inflammation of this band of connective tissues on the bottom of the foot is what’s known as plantar fasciitis.

By far, the most common cause of heel pain in runners. This injury is so common in running that it is often referred to as “runner’s heel.”

Achilles Tendonitis

Another common overuse injury that causes heel pain in runners is Achilles Tendonitis.

The Achilles tendon is a fibrous cord that connects the back of the calf muscles to the heel bone.

When dealing with Achilles Tendonitis, this fibrous cord gets damaged and inflamed, especially where the tendon connects to the back of the heel.

Heel Spurs

Heel spurs refer to abnormal bony enlargement that develops around the heel bone where the tendon joins it.

Also known as osteophytes or calcaneal spurs, a heel spur is a bony outgrowth of the heel bone. Although rarely painful, heel spurs can result in some discomfort roughly 5 percent of the time.

This causes damage to the tendon and results in pain when rubbing against shoes.

Occasionally, heel spurs are caused by excessive strain on the foot muscles and ligaments from walking, running, and jumping. In addition, wearing ill-fitted shoes can also lead to heel spurs.

The hallmark of a heel spur is heel swelling and pain at the front of the heel.

Though the condition may not cause pain by itself, it can result in inflammation of the surrounding tissues, causing pain.

Remember that heel spurs have symptoms similar to plantar fasciitis, so they’re often misdiagnosed.

Bursitis

If you feel pain in the center or the back of your heel where the the Achilles tendon inserts into the heel bone, you might be dealing with bursitis.

Bursitis, as the name implies, is an inflammation of the bursae, fluid-filled sacs between your heel bone and Achilles tendon. The bursa protect your bones form sliding or rubbing against muscles, tendons, or skin. They typically act as a lubricant and cushion between your muscles or tendons sliding over the bone.

This condition can impact your ability to move your ankle or foot. The pain is often worse in the center of the back of the heel at the insertion point of the Achilles tendon into the heel.

The overuse of the bursa can cause inflammation, which usually cause shooting or sharp pain, redness or swelling in the affected area.

Heel Fat Pad Syndrome

The heel fat pad is found on the underside of the heel bone, which functions as a cushion for the calcaneus. Excessive pressure on this fat pad while running can result in swelling and pain in the heel. This causes a “thinning” of the fat pad on the heel, leading to heel fat pad syndrome.

You’ll experience most of the pain in the central aspect of the plantar surface of the heel bone. A serious heel fat pad can make walking, running, or performing any weight-bearing movement extremely painful. This condition is also called heel fat pad atrophy or plantar fat pad syndrome.

Structural Problems

Anatomical deficiencies in the foot, especially when combined with improper footwear, bad technique, or overuse, can cause heel pain during and/or after running.

These imbalances can cause—or contribute—to muscle imbalances that strain one or more tendons, leading to irritation and pain over the long run.

For example, if you have high arches, most of the running’s impact might be on the top of the arch.

This can cause excess strain on the plantar fascia.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

Other Causes of Heel Pain In Runners

As far as I can tell, runners’ most common heel pain causes are Plantar fasciitis and Achilles Tendinitis.

Here are more factors that contribute to the onset of heel pain:

• Being overweight or obese
• Poor gait mechanics
• Tight calf muscles that limit the proper range of motion in the ankle joint
• Stress fractures
• Nerve irritation
• Arthritis

Additional resource – Common cause of lower leg pain while running

Heel Pain Risk Factors in Runners

You’re prone to running-induced heel pain if you:

• Have super tight calves
• Run on a hard surface
• Running in ill-fitting or worn-out shoes
• Increase your training load too fast
• Are obese
• Have high arches or flat feet

How To Treat Heel Pain From Running

Home treatment works best if you address the symptoms early, so start managing your pain as soon as you feel ankle pain during or after running.

Here are the steps you need to take to reduce pain, stress, and inflammation.

Stop Running

Your first step should be to stop training and give the affected limb enough rest.

As a rule, rest from running and other weight-bearing movements that cause pain.

Resume training only when your symptoms fade.

To soothe pain and improve your flexibility, perform gentle foot stretches three times daily for at least five minutes each session.

You can turn a temporary annoyance into a chronic condition by skipping rest. Conversely, scaling back on training or stopping altogether can help soothe your pain, inflammation, and stress.

Ice Therapy

Cold therapy is a convenient and easy way to relieve heel pain by limiting inflammation in the affected area.

Easy.

Put a sports water bottle in the freezer, then roll your arch over it for 15 to 20 minutes every morning.

Try Out Inserts

If shelling money on a new pair of shoes isn’t within reach,  try protecting your feet from additional damage by wearing a set of orthotic inserts.

Also known as insoles or orthotics, inserts can provide extra support and cushion to help soothe your pain and prevent further damage.

Insoles fit inside your running shoes and function as a shock absorber between the base of the feet and the shoe’s base. These inserts may help improve your stability, correct muscle imbalances, and prevent your foot from moving excessively or incorrectly.

You can get over-the-counter (OTC) inserts or have them specifically made for you.

It all depends on your needs and your budget.

Night Splints

If plantar fasciitis is the cause of your heel pain from running. Then try a night splint. This should help keep the foot flexed, which stops the plantar fascia from shortening (the reason for pain on that first step in the morning).

Injections

If pain refuses to fade despite the home treatment, an injection into the bottom of your foot can help to soothe inflammation and pain.

What’s more?

Research has suggested that Botox injection for heel pain, for example, plantar fasciitis, might be even more effective than corticosteroid injections but consult your doctor first about your options.

Additional resource – Knee brace for runners

Always Have Your Shoes On

Avoid going barefoot to prevent further irritation and stress to your heel, especially when recovering from heel pain.

Most experts recommend wearing cushioning footwear for up to 6 weeks.

This is how long it can take for soft tissue injuries to heal.

Have Some Drugs

In cases of stubborn pain, consider taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as naproxen and ibuprofen.

Feel free to experiment with natural pain relievers such as turmeric, cloves, and fish oil supplements.

Additional Resource – Your guide to runners itch

Try Shock Wave Therapy

If your heel pain refuses to fade, I urge you to consult a doctor about trying shock wave therapy.

This non-invasive procedure involves a probe that emits a burst of high-energy sound waves into the affected tissues. This tells the brain to start repairing the affected tissues. This, in turn, can sooth pain almost immediately.

Again don’t take my word for it.

This research has found that a single session of shock wave therapy helped with plantar fasciitis treatment and has helped with soothing pain over the long term.

Stretching

Your doctor or podiatrist will prescribe the most appropriate stretches for you to perform as a part of your treatment plan.

You can stretch your calf a few times throughout the day.

I’d recommend using a towel or belt to stretch your calf muscles. Do this first thing in the morning before you get out of bed for 45 to 60 seconds.

Standing Calf Stretch

https://www.youtube.com/watch?v=HSxnv6s-dAo

Rolling Stretch

Foot Flexes

Marble Pickups

Just be careful. Aggressive stretching may further irritate or damage injured tissues, so it’s always best to get your doctor’s green light before stretching.

Additional Resource – How To Prevent Ankle Pain For Runners

Stay Active

Consistent physical activity is the ideal natural anti-inflammatory measure you can take, so keep moving even if you find yourself injured.

All in all, choose exercises that cause no to minimum pain in the affected limb.

You’re doing it right as long as it’s a workout routine you love, and it’s not making your symptoms worse.

You have many options, such as pool running, elliptical machines, yoga, cycling, and other low-impact exercises.

It’s really up to you.

Patience is the most important thing to remember when recovering from heel pain.

The rest is just details, as the saying goes.

Additional Resource – Here’s your guide to calf pain while running

When To See a Doctor For Heel Pain

Mild heel pain from running can be treated with home treatments and preventive measures.

Initially, when you have heel pain from running, your first reaction is to wait and see if it improves. But if the pain lingers or worsens, it’s time to consult a doctor.

Most runners may dislike consulting with a physician every time something happens. After all, pain and injury are unavoidable if you run often and hard. However, pain is your body’s way of telling you something is wrong.

Here’s the truth

If your heel pain from runners worsens despite resting and applying home treatment, book an appointment with a doctor.

You might have injured one of the structures within your foot and ankle that need immediate medical attention.

Red flags that it might be time to see a physician include:

• Weakness
• Bruising
• Heel pain even while resting
• Fever
• Inability to wear bear
• Tingling
• Limited range of motion in the affected limb
• Numbness
• Intolerable pain
• Severe swelling
• Heel pain accompanied by numbness or fever

Standard Treatments

To treat your heel pain, your doctor will assess your lower limb and check your medical history. They might also perform X-rays and other imaging modalities. This should help them tell which type of heel pain you suffer.

In some cases, especially if the pain didn’t fade with home treatments, your heel pain might be blamed on underlying medical conditions such as arthritis or diabetes.

Depending on what’s ailing, your doctor may offer different treatment options, including:

• Physical therapy
• Orthopedic shoes
• Athletic wrap
• Injections such as cortisone
• Wound care
• Shockwave therapy

Heel pain from running – The Conclusion

There you have it!

The above tips cover some of the best guidelines for treating and preventing heel pain from running.

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.

Running and intermittent fasting can mesh well if you do it right.

Today, I will share with you all you need to know about this practice, along with a few practical diet and training tips to help you proceed with this method without fail.

In this article, I’ll dive into the following:

• What is intermittent fasting
• The benefits of intermittent fasting for runners
• The dangers and limits of intermittent fasting for runners
• Can you run while intermittent fasting
• And so much more

Let’s get in.

Intermittent Fasting – The Definition

Intermittent fasting consists of fasting and eating over a defined period.  It’s an eating method that cycles between fasting—calorie restriction—and normal eating during a specific period.

Intermittent fasting limits how much food eats for a given period, followed by an interval of normal eating known as the feeding window.

You’ll be fasting –not eating—for a period ranging from 16, 20, to even 36 hours, depending on your chosen IF method.

Intermittent fasting is not new. It has been practiced for millennia and used by many religions—mainly Judaism and Islam— for healing and spiritual enlightenment.

These belief doctrines regard fasting as a powerful healing method that allows the human body to take time out from the food toxins present in our bodies and as a means for reaching higher spiritual existence.

Intermittent Fasting and Running  – How To get Started

Now that you know a thing or two about intermittent fasting and how it can help (or hurt) your running performance, let’s dive into how to make the most out of it.

Sounds great

Let’s get started.

Don’t Eat Crap

Just because you are fasting doesn’t mean you can eat whatever you want during the feeding window.

That’s a common mistake.

People who fast are much more likely to binge and reach for high-calorie foods when they eat again.

There are many various ways to start intermittent fasting.

The method may differ in the number of fast times and calorie allowances.

People have different needs; therefore, different styles will suit them and help them get the most out of practice.

There are many ways to start intermittent fasting.

Just like any other health program, how you get started hinges on your fitness goals, workout routine, physiology, genes, and lifestyle—to name a few.

Break The Fast Right

Once it’s time to break the fast, go for a meal with plenty of complex carbs and proteins.

In other words, stick to healthy food choices.

Or it’s a no-deal.

Low Intensity

If this is your first time doing intermittent fasting, keep your runs at an easy pace, around 3 to 5 out of 10. When you stick to this pace, you’re mainly burning off fat as energy instead of glycogen will be depleted in a fasted state.

I’d recommend the Maffetone method (which also works great if you’re in the base building phase of a training cycle).

You might risk hitting the wall if you try to push the pace. You should never try your run your hardest while starving your body of energy. You won’t get that far.

Run Short

Another thing you can do is limit your training duration. For example, you don’t want to run for over 90 minutes in a fasted state.

As a rule, increase your running duration as you get more comfortable training in a fasted state. This, believe me, doesn’t happen overnight.

Feeling weak or dizzy in the middle of a run? Then either slow down or refuel with carbs and protein to give your body the energy boost it needs. A snack should help.

Choose The Right Time

I’d also recommend that you schedule your runs and workouts while fueling.

Running first thing in the morning in a fasted state? Then refuel the moment you’re done running. Refueling immediately helps you avoid muscle waste and speeds up recovery. That’s a good thing if you ask me.

Supplement Just In Case

During intense training days—if you have any speedwork or long run scheduled—take a supplement, such as BCAA.

Here are a few recommended dosages:

5 g of BCAAs before your run

5 to 10 g of BCAAs during long running sessions, and

10 to 15 of BCAAs immediately following a hard run.

Fasting Protocols For Runners

There are many ways to approach intermittent fasting.

Your chosen method depends mostly on your fitness goals, workout schedule, physiology, personal preference, lifestyle conditions, and other factors.

Here are the main protocols.

1. The Periodic Fast

If you’ve never tried fasting before, then the periodic fast should be your trial fast—Your opportunity to take IF for a test drive before committing to anything serious or long-term.

Also, if it’s your first time doing it, write down your thoughts and notes, then use them as a reference for future practice.

The How

This method entails a fast for 24 hours, starting at any time of the day, preferably on a Sunday.

You can start at a specific time, on Saturday at 11 pm, for instance, drink plenty of water, then break your fast on Sunday night.

For the most part, you should not do this method more than once or twice a week.

2. The Warrior Diet

The Warrior Diet consists of 20 hours of fasting, then a four-hour feeding period, and consuming one healthy meal daily.

This method can help you boost energy levels, shed weight, increase muscle mass, and save money.

The How

During the feeding window, usually, during dinner time, go for one large meal, aiming for roughly 2000 calories (or more, depending on your needs) in one sitting.

For the best results, put the feeding window at the end of the day, as it’s more suitable for family dinners and post-run sessions.

If you have a run or workout on the schedule,  plan it at the end of the fast.

3. Leangains

The Leangains method was made famous by author Martin Berkham, consisting of a 16-hour fast (from 10 p.m. to 2 p.m. the next day, for instance), followed by an 8-hour eating window.

This method is great to increase muscle gains while shedding fat.

To make the most out of Leangains, skip breakfast daily, then break your fast roughly eight hours after waking up.

During the leangains approach, ensure the bulk of your calories during the post-run window, following a diet high in protein, complex carbohydrates, and some healthy fats, like olive oil and avocados.

The How

For example, on this plan, you’d fast from 9 pm Monday until 1 pm Tuesday.

If you were planning to run, you’d do it on Tuesday afternoon.

4. Alternate-Day Fasting

This is similar to the last method but involves eating within a 24-hour window followed by 24 hours of true fasting every two-day cycle.

In other words, you simply eat every other day with this method.

According to research by the University of Illinois at Chicago, the Alternate-Day Fasting approach promotes weight loss and decreases the risks of coronary artery diseases.

During the feeding period, you can eat what you want and aim for a broad range of healthy food choices—especially if the 24-hour fast is too much.

The How

This is simple.

All you have to do here is fast one day and eat healthy the next day.

Listen to your body

Ultimately, you are the boss and can decide which approach works best for you.

With that said, to do that, you need to keep in mind that it’s of paramount importance to listen to your body’s signals of pain and discomfort—mainly your hunger signals.

Intermittent Fasting For Runners  – The Conclusion

There you have it! If you ever wanted to try intermittent fasting while running, then today’s post should get you started on the right foot. The rest is just details.

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

In the meantime thank you for dropping by.

Keep training strong.

David D.

Everyone loves finding a great deal – and when it comes to buying a treadmill, that’s no different! While you don’t want to sacrifice quality for the sake of saving money, there are still surefire ways to get your hands on brand-name treadmills at discounted prices.

From using coupon codes online or during sales events in-store, all the way down through taking advantage of reward programs from manufacturers and modern fitness trends by investing in used models – these tried methods offer potential shoppers like yourself more bang for their buck without sacrificing stability or comfort.

So if you’re looking for high performance with wallet-friendly savings attached; look no further than discount shopping strategies made convenient just for gym buffs searching out an unbeatable bargain!

#1 Prefer online shopping

Whether you’re looking to tone up, gain endurance or just stay in shape from the comfort of your home, there’s never been a better time to buy a brand-name treadmill. Many online fitness stores now offer big savings – often hundreds of retail prices plus free shipping and tax exemption on some orders. This can result in substantial cost reductions for savvy shoppers! Just be sure that any store you purchase from is reputable with secure ordering systems and an industry-standard money-back guarantee so your investment remains safe no matter what happens.

#2 Opt out of extended warranty

When shopping for a treadmill, don’t be taken in by the marketing ploys of companies offering extended warranties – their original warranty offer is generally enough. Choose one that comes with excellent coverage on frame, parts, and labor/service provided it lasts long enough – no extensions required!

#3 Buy a used treadmill

If you’re looking to save a few extra bucks, purchasing a used treadmill may be an option. Make sure that the make and model of your potential investment is well-researched, as there’s no warranty to protect it from any malfunctions down the road. Additionally, use store prices for reference when bargaining so you don’t overpay! Keep in mind what kind of workout plan best fits your lifestyle before making such an important decision – this way you’ll get maximum value out of every step on your new (or should we say pre-used?) treadmill.

In case the belt need replacement, here’s how.

#4 Search abroad

If you need a cheap treadmill, then you can try to order a treadmill from a neighboring region. Quite often in a neighboring country, there is equipment at more affordable prices. All you have to do is install VPN and buy a treadmill from a local Chinese store, for example. Before using it you should know what does a VPN hide to know how to save your money. Even though the shipping cost is high, it can be an order of magnitude cheaper than buying from a local store. Just install VeePN and you can save a lot of money on many products using this shopping scheme.

#5 Reduce workout programs

Looking to save some cash on your next treadmill purchase? Consider a model with only one or two preset workout programs – enough for most people. Not only is it more cost-effective, but you won’t be overpaying for extra features that you don’t need!

#6 Buy directly from the manufacturer

Get a great deal on your treadmill when you purchase directly from its manufacturer! You’ll save not only on markups but also shipping costs, and can even avail of tax exemptions. Plus, make sure to pick one that offers secure ordering plus an unbeatable 30-60 day money-back guarantee – so buying direct will be well worth the investment.

#7 Smaller running belt

Did you know that the size and thickness of your treadmill’s running belt have a huge impact on its performance? Larger, thicker belts require more power from the motor to keep it going as well as generate excess heat. While this won’t be an issue for most hardcore runners, if your primary use is leisurely strolling around then opt for something more comfortable: a standard 20″x 60″. Not only will you get all the benefits of extra comfort but also save those valuable bucks!

#8 Rejection of heart rate straps

Did you know that the size and thickness of your treadmill’s running belt have a huge impact on its performance? Larger, thicker belts require more power from the motor to keep it going as well as generate excess heat. While this won’t be an issue for most hardcore runners, if your primary use is leisurely strolling around then opt for something more comfortable: a standard 20″x 60″. Not only will you get all the benefits of extra comfort but also save those valuable bucks!

#9 Folding feature

If clearing up extra space in your room is not a top priority, going for the non-foldable option could help lower the cost of your treadmill. Folding models do come with a higher price tag, but offer convenience and storage advantages if you need them – so make sure to weigh out which features are most important before making that purchase!

Conclusion

In summary, buying a treadmill doesn’t have to be difficult or expensive. You can find quality models within your budget that provide top-of-the-line features and capabilities. Just remember to take into consideration factors like running space, incline, durability, size, and price before you purchase.

With the right tips, anyone can save money on their investment by shopping around and considering various options so they can get what they need without breaking the bank. And while it may not be fun having to go through all of these steps, with some patience and research it’s certainly possible to find a great treadmill that fits within your budget and gets you back to fitness for less.

Walking can be considered a cardiovascular exercise. Cardiovascular exercise, also known as aerobic exercise, is any physical activity that increases the heart and breathing rates for an extended time, thereby improving the body’s cardiovascular system. 

Walking briskly can increase your heart and breathing rates, making it an effective form of cardiovascular exercise. Regular walking can also help improve cardiovascular health by reducing the risk of heart disease, stroke, and other related conditions. 

Luckily, ask Lasta fasting app – and guide you and illuminate this matter! For example, walking can be a great form of cardiovascular exercise if you maintain a steady pace and gradually increase the intensity. Not only does walking help in burning calories, but it also promotes heart health, boosts your mood, and is gentle on joints – making it an ideal low-impact workout. 

So go ahead and make walking a part of your routine, assured that with the guidance of the Lasta fasting app, you’re on the right track to achieving your fitness goals!

Have you ever wondered if walking can be considered a cardio exercise? You’re not alone in this query, and it’s essential to be informed in the correct way to make the most of your fitness journey. 

What Are the Health Benefits of Walking?

Walking is an excellent form of exercise with many health benefits. Here are some ways that walking can benefit your health:

• Improves cardiovascular health

Walking can help lower blood pressure, reduce the risk of heart disease and stroke, and improve overall cardiovascular health.

• Helps with weight management

Walking can help you maintain a healthy weight by burning calories and increasing your metabolism.

1. Improves joint health

Walking is a low-impact exercise that can help improve joint health, reduce inflammation, and prevent arthritis.

• Reduces stress and anxiety

Walking can help reduce stress and anxiety by releasing endorphins are feel-good hormones.

• Boosts immune function

Regular walking can boost the immune system and help the body fight infections and diseases.

• Improves cognitive function 

Walking can help improve cognitive function, including memory, attention, and overall brain function.

• Enhances mood

Walking can boost your mood and help alleviate symptoms of depression.

• Promotes better sleep 

Regular walking can help you sleep better at night, as it can improve sleep quality and duration.

These are just a few of the many health benefits of walking. It’s a simple and accessible exercise that almost anyone can do, and it can positively impact your overall health and well-being.

The Longevity Benefit of Walking and How it Improves Your Heart & Lung Health

Walking is a great way to improve overall health and increase lifespan. Regular walking can positively impact your heart and lung health, which can help you live a longer and healthier life.

Walking helps to improve heart health by increasing the heart rate and improving blood circulation throughout the body. This helps strengthen the heart muscle and can reduce the risk of developing heart disease or heart attack. Walking can also help lower blood pressure, a significant risk factor for heart disease.

In addition to improving heart health, walking also has a positive impact on lung health. Walking helps to increase lung capacity, which means that your lungs can hold more air and deliver more oxygen to your body. This can improve overall physical performance and reduce the risk of lung-related diseases such as chronic obstructive pulmonary disease (COPD).

Walking can also help improve overall cardiovascular fitness, which is vital for maintaining a healthy weight and reducing the risk of obesity. Obesity is a significant risk factor for many chronic diseases, including heart disease, diabetes, and certain types of cancer.

Finally, walking can positively impact mental health, which is also essential to overall longevity. Walking can reduce stress and anxiety, improve mood, and even reduce the risk of depression. All of these factors can contribute to a longer, healthier life.

How Long Should You Walk Each Day For Maximum Effects?

The amount of walking you should do daily for maximum effects depends on your fitness level, age, and overall health. 

• The American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic exercise per week. This can be achieved through a combination of different activities, including walking.

To get the most benefits from walking, it’s generally recommended to aim for at least 30 minutes of moderate-intensity walking daily, most days of the week. Moderate-intensity walking means you should be able to talk but not sing while walking. However, if you’re new to exercise or have health concerns, slowly and gradually building up to longer durations and higher intensities is essential.

If you find doing 30 minutes of continuous walking challenging, you can break it up into shorter bouts throughout the day. For example, you could do three 10-minute walks throughout the day.

It’s also essential to incorporate variety into your walking routine. This can include walking at different speeds, incorporating hills or inclines, or adding resistance training exercises such as squats or lunges.

Precautions to Take While Going For Walks and Other Workouts on Foot

While walking and other workouts on foot can be excellent for your health, taking certain precautions is essential to ensure your safety and prevent injury. Here are some precautions to keep in mind:

1. Wear appropriate footwear: Make sure you have comfortable and supportive shoes that suit your activity well.
2. Stretch before and after: Stretch your muscles before and after your workout to prevent injury and improve flexibility.
3. Gradually increase intensity: If you’re new to exercise, gradually increase the intensity and duration of your workouts to avoid overuse injuries.
4. Pay attention to your surroundings: Be aware of your surroundings and watch for hazards such as uneven surfaces or obstacles on the ground.
5. Avoid extreme weather conditions: If it’s very hot or cold outside, consider exercising indoors or at a different time of day.

Taking these precautions can help prevent injury and ensure a safe and enjoyable workout experience.