Participating in athletic activities has been a long-standing tradition in many educational institutions. From elementary to high school and even college, sports have always been an integral part of the educational experience. While many students participate in sports for the thrill of competition and physical activity, sports participation can also help students develop critical life skills. In this article, we will explore the role of sports in education and how participating in athletic activities can help students develop key life skills.

Benefits of Sports Participation in Education

Physical Health Benefits

Participating in sports can have numerous physical health benefits. Regular physical activity can improve cardiovascular health and reduce the risk of obesity. According to the Centers for Disease Control and Prevention (CDC), regular physical activity can also help reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease. In addition to these benefits, participating in sports can also lead to improved muscular strength, endurance, and flexibility.

Mental Health Benefits

In addition to the physical health benefits of sports participation, there are also significant mental health benefits. Sports can help reduce stress, anxiety, and depression, and improve mood. According to a study published in the Journal of Sport and Exercise Psychology, participating in sports can also help improve self-esteem and self-efficacy, which are essential components of mental well-being.

Academic stress can be a significant barrier to participating in sports. The pressure to perform well in exams and assignments can lead to students neglecting their physical health. This is where Edu board writing service can help. These services provide academic assistance, including essay writing and exam preparation, to reduce academic stress and free up time for sports and other extracurricular activities.

Life Skills Developed through Sports Participation

Teamwork

Participating in sports requires teamwork and collaboration. In team sports, each member of the team has a specific role to play, and success depends on each member’s contribution. Through sports participation, students learn how to work effectively in a team, communicate effectively, and develop leadership skills.

Leadership

Sports participation can also help students develop leadership skills. In team sports, team captains are often responsible for leading the team, making decisions, and motivating their teammates. Through sports participation, whether that’s a game of football or exciting afternoon in the forest with some cheap airsoft guns, students can learn how to be effective leaders, communicate clearly, and make decisions that benefit the team as a whole.

Communication

Effective communication is critical in sports. Whether it’s communicating with teammates during a game or working with coaches during practice, students must be able to communicate effectively to succeed in sports. Sports participation can help students develop these communication skills, which can be valuable in many aspects of life.

Time Management

Participating in sports requires excellent time management skills. Students must balance their academic workload with their athletic commitments. Through sports participation, students can learn how to manage their time effectively, prioritize tasks, and develop discipline.

Goal Setting

Sports participation requires setting goals and working towards achieving them. Whether it’s improving a personal best time, winning a championship, or simply improving skills, students learn the importance of goal setting and the satisfaction that comes from achieving those goals.

Academic Benefits of Sports Participation

In addition to the physical and mental health benefits of sports participation, there are also academic benefits to be gained. Research has shown that students who participate in sports are more likely to achieve higher grades and have better attendance records than those who do not participate. According to a study conducted by the Women’s Sports Foundation, female high school athletes were found to have higher graduation rates, better academic performance, and lower dropout rates than non-athletes.

One reason for this correlation between sports participation and academic success is that sports can help students develop important time-management and goal-setting skills. For example, student-athletes must learn to balance their schoolwork with their athletic responsibilities, which requires discipline and organization. This can translate into improved academic performance as students learn to prioritize their time and set goals for themselves.

Furthermore, participating in sports can also lead to improved self-esteem and confidence, which can in turn improve academic performance. When students feel confident in their abilities on the playing field, they are more likely to feel confident in other areas of their lives, including academics. As a result, they may be more willing to take academic risks and seek out challenging opportunities.

Challenges and Solutions for Sports Participation in Education

While there are many benefits to sports participation in education, there are also a number of challenges that schools and students may face. One common challenge is budget constraints, which can limit the availability of sports programs and facilities. Another challenge is competing demands on students’ time, such as academic work, extracurricular activities, and family obligations.

To address these challenges, schools and communities can work together to find solutions that support sports participation and its positive impacts on students. One solution is to form partnerships with community organizations, such as local sports clubs or youth organizations, to provide additional resources and support for athletic programs. This can help to expand the availability of sports programs and facilities, as well as provide opportunities for students to develop their skills outside of the school environment.

Another solution is to use creative scheduling to accommodate students’ academic and athletic commitments. For example, schools can schedule sports practices and games outside of school hours or during study hall periods to minimize the impact on academic work. Additionally, schools can consider offering online or blended learning options to provide more flexibility for student-athletes.

Finally, increased funding for athletic programs can help to address budget constraints and ensure that students have access to quality sports programs and facilities. By investing in sports participation, schools and communities can help students develop important life skills, improve their physical and mental health, and achieve academic success.

It is important to consider the wide range of resources available to students who are interested in participating in sports. For example, there are many organizations that provide scholarship opportunities and other forms of financial assistance to students who are looking to pursue sports in college.

To conclude

Sports participation in education can be a game-changer for students. It can help them to develop important life skills, achieve academic success, and improve their physical and mental health. So, let’s invest in sports participation and create a brighter future for our students.

It’s totally normal to feel a bit panicked when you ask yourself why is my period late, but yet you don’t have the answer. You start second-guessing everything, right? Like, “Did I eat something funky?” or “Am I working out too hard?” Well, it turns out that sudden weight loss and excessive exercise can indeed throw your menstrual cycle off balance, even if you’re not expecting a little bundle of joy.

Your body requires a certain amount of nutrients and calories to function correctly, so when it’s not getting enough, it has to prioritize. Kind of like when you’re stuck in traffic, and you have to choose which lane to stay in. Your body has to do the same thing and focus its energy on the most crucial systems, which means other areas, like bone-building and reproduction, might get left behind.

When it comes to your period, your hypothalamus, a region in your brain, can put the brakes on ovulation if your body is struggling to keep up. That can lead to irregular cycles or even missed periods altogether. So, it’s essential to make sure you’re taking care of yourself, getting enough rest, and fueling your body with the right nutrients to keep things running smoothly.

How is exercise related to missed periods?

Let’s talk about periods and exercise. So, you’re hitting the gym hard, pushing your limits, and feeling great about it. But what happens when your period doesn’t show up on schedule? It can be a bit of a head-scratcher, right? Well, overexertion and intense exercise can indeed cause missed periods or even a complete cessation of periods.

Now, I’m not saying you should give up exercise altogether – that’s not the answer. But if you’re an athlete or someone who consistently trains hard, irregular or skipped periods can be a common occurrence. And here’s the thing: even if you’re new to the fitness game, starting an intense regimen can throw your menstrual cycle off balance too.

You might think that it’s totally normal for periods to stop while training for sports, but that’s not always the case. In fact, it’s one of the three interconnected health risk factors that make up the Female Athlete Triad. The other two are bone loss/osteoporosis and poor energy availability with or without disordered eating. Basically, if one risk factor is present, it increases the likelihood that the other two may emerge or already be there.

It’s kind of like a game of Jenga. If one piece is missing or unstable, the whole tower is at risk of tumbling down. So, it’s important to take care of your body and make sure you’re not pushing it too hard without giving it the fuel it needs to function properly. And if you do experience missed periods or irregular cycles, it’s worth talking to a healthcare professional to make sure everything is okay.

Exercise guide to preventing missing your period

When you hit the gym for a couple of hours every day, you’re definitely burning some serious calories. And that’s great, right? But what you might not realize is that your body needs more fuel to keep up with all that activity. So, don’t be afraid to chow down on some extra snacks and meals to keep your energy levels high.

Here’s the thing, though – you don’t have to be a fitness fanatic to reap the benefits of physical activity. Whether you’re a guy or gal, young or old, it’s important to get moving for at least 30 minutes a day. That can be anything from taking a brisk walk to hitting the dance floor – just find an activity that you enjoy and go for it.

Ladies pay attention: exercise is especially crucial for us. It’s not just about staying in shape – physical activity can help reduce our risk of developing all kinds of health issues, from heart disease to osteoporosis. So, let’s get moving, ladies!

Now, when it comes to designing your exercise routine, it’s important to keep your goals in mind. If you’re aiming to get in some serious shape, you’ll want to mix up your workouts to include high-intensity days, recovery days, and moderate-effort days. That way, you’ll build endurance, strengthen your heart, and burn fat – all while avoiding burnout.

High-intensity interval training (HIIT)

Are you ready to kick your workouts up a notch with high-intensity interval training, or as the cool kids call it, HIIT? Listen up because I’ve got some tips for you.

First off, let’s talk about the duration of your HIIT sessions. Don’t expect to be sweating it out for an hour or more, my friend. This type of training is all about short, intense bursts of activity followed by periods of rest. Ideally, your HIIT workouts should last between 20 and 30 minutes.

But don’t be fooled by the brevity of your HIIT sessions – they should be tough! You should be pushing yourself to your limits during those intense intervals, whether it’s sprinting, lifting weights, or doing bodyweight exercises. Trust me, you’ll feel the burn.

Now, here’s where things get interesting. When you’re finished with your HIIT session, your body will continue burning calories for a while after you’ve stopped working out. This is thanks to something called EPOC, or excess post-exercise oxygen consumption. It’s like a little afterburn that keeps your metabolism revved up for a while, helping you burn more calories throughout the day.

Easy day workout

Active recovery is like a gentle hug for your body after pushing it hard during the week. It’s like giving your joints a little TLC, a chance to stretch and move in ways that feel good. A 30- to 45-minute active recovery session can be just what your body needs to loosen up and recharge for the next workout.

When it comes to your workout routine, balance is key. While high-intensity workouts are fantastic for building endurance and burning fat, it’s important to balance them out with moderate exercise days. These workouts may not be as intense, but they still offer plenty of benefits. You can still burn a good amount of calories, and your body can repair itself from previous intense workouts. Think of it like taking a break to catch your breath during a long run – it helps you keep going without burning out too quickly.

Moderate workout

Ah, the sweet spot of moderate exercise. It may not be as intense as high-intensity interval training or as calming as active recuperation, but it’s a vital component of a well-rounded fitness routine.

But if you’re looking to shed some pounds, it’s essential to know that you’ll need to put in a bit more time and effort with these moderate workouts to see results. That means extending those sessions to 45 minutes or more to burn enough calories to make a difference.

Of course, finding the time to fit all these workouts into your busy schedule can be a challenge. But don’t fret! Start by choosing one or two days each week for your more strenuous activities, like a killer spin class or a challenging weightlifting session. Then, give yourself a break the following day with some light yoga or a leisurely stroll.

After that, fill in the rest of your week with those longer, moderate-intensity workouts. Remember, it’s all about finding that sweet spot of working hard but not too hard to reap the most significant health benefits.

But before you start any new exercise program, make sure to check in with your doctor. This is especially important if you have a medical condition, are carrying a bit of extra weight, or are over the age of 40. Taking care of your body and your health should always come first

A Side stitch when running can put a real kink in your training routine.

Though not usually a medical emergency, side stomach cramps during a run can be painful enough to force you to stop training altogether.

In this article, I’ll share everything you need to know about managing a side stitch when running– including:

• What is a side stitch
• The causes of a side stitch when running
• How to stop a side stitch
• How to prevent side stitches from running
• And so much more

Sounds great?

Let’s dig in.

Side Stitch Running Explained

What’s medically known as exercise-related transient abdominal pain, or ETAP for short, it’s a pretty common and annoying running condition. More specifically, it refers to localized sharp pain in one side of the abdomen while running. The pain is experienced on either side of the abdomen. However, the stabbing, sharp pain is typically felt on the right lower side of the abdomen, just below the ribcage.

This is often blamed on muscles in the diaphragm spasming, and it’s usually the result of what you eat or drink before a run. It usually strikes the upper abdomen, just below the ribcage. It’s also much more likely to plague the right side and might be linked with shoulder tip region pain.

The Causes of Side Stitches in Runners

Research tried to find out the exact cause of this problem, but still considered idiopathic. The theories range from irritation of the peritoneum to poor blood circulation in the diaphragm, resulting in cramps in the abdominal muscles.

Consuming too much food before a run has also been shown to contribute to the onset of pain. That said, side stitches can impact anyone who runs for a prolonged period.

Every cloud has a silver lining, as side stitches are not a medical emergency or a reason to visit your doctor.

Side Stitch Symptoms

Side stitches can feel different for different runners.

Some runners feel a stitch as a sharp pain, almost like someone is stabbing them. Others report a cramping feeling or a dull ache. In most cases, they occur on the right side of the body.

Typical symptoms may include a pulling sensation, a dull ache, or a stabbing, sharp pain. They tend to dissipate once you stop running and walk them off.

According to a study of Sports Medicine that surveyed over 600 athletes, the pain related to a side stitch had an average pain rating score of 5.6 out of 10.

So you shouldn’t feel bad if you have to slow down because of the pain caused by side stitches. You’ll have to slow down until the pain fades. How long the pain lasts depends as it can var for each runner, so there’s no hard figure.

How to Prevent A Side Stitch While Running

While many questions regarding the exact science of side stitches are still without answers, luckily, many measures help minimize or prevent them.

Here are a few.

Warm Up Properly

To help prevent side stitches during a run, warm up properly.

Skipping the warm-up phase may lead to rapid-fire, irregular breathing—this may set the stage for premature fatigue, side stitches, and even injury.

Simply warm up by walking briskly for at least five minutes, then gradually work your way into an easy running effort before picking up the pace.

Planning on doing a hard session (such as a sprint workout)? Then perform a series of dynamic exercises to get your muscles ready for intense exercise.

This is the dynamic warm-up I usually do.

Strengthen Your Core

Runners stand to gain a lot from regular strength training, especially when building core strength—fighting off side stitches is not an exception.

Strengthening your core muscles improves your form efficiency and performance and can help you build a more robust diaphragm.

This helps make it more resilient to fatigue, therefore, less likely to submit to cramps.

So how do you strengthen the core for maximal running performance?

Focus on compound movements like the plank, the Russian twists, Superman, and the side plank that targets your entire core.

Mind Your Pre-run Meal

If you often get plagued with side stitches during a run, take note of your food intake before you head out.

This helps determine if there’s a link (or connection) between your pre-run meals and the frequency (or intensity) of your side stitches.

What, when, and how much you eat before a session may contribute to side stitches. During digestion, blood flow to the diaphragm is severely limited, which may trigger spasms.

As a rule, give your body enough time after a meal to stave off a stitch, shooting for at least three hours before your run. Generally, high-fat, high-fiber foods take longer to digest; therefore, avoid them two to three hours before a run.

You should also avoid concentrated sugary drinks before and during training.

Need a pre-run snack to get you going?

Try having it an hour before your workout, choosing high-calorie, low-protein, low-fat snacks and foods at all times.

Avoid gassy foods.

These build up gas in your digestive system and may cause stomach pain.

Here are some foods to void before a run:

• High-fiber foods can irritate your gut
• High-fat and heavy foods
• Sugary juices and drinks
• Drinking too much water before a run.

Stop A Side Stitch When Running

Have a bad history of side stitches? Do this next time you’re plagued with side stomach pain: slow it down and breathe deeply to release the tension.

Next, walk slowly and press your finger on the right side of your body while powerfully exhaling and then holding your lips together.

I don’t know how this helps, but it does work—at least for me.

You can also bend your upper body forward and try reaching for your toes with your fingers.

This may open up more space within your internal organs, which, in theory, may help move the liver away from the diaphragm.

Once the pain subsides, pick up your running pace slowly.

The “creating space” method always works for me.

Have a try!

Side Stitch When Running – The Conclusion

Hopefully, the above strategies will help you better deal with side stitches and enjoy your next runs.

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.

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.