Cross Training For Runners

Running speed is proportional to cadence and stride length. You need to raise at least one of these parameters to increase speed. In this article, the essay writer who provides essay help writing explains how they influence each other and what other factors you need to consider to increase your running speed safely.

Even in an amateur race, there are always two types of runners. Some run with the frequent shuffling of their feet. Others move with sprawling strides. The former has a higher cadence, but the latter has long strides. Both approaches should have a positive effect on speed. Who should we look up to?

Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often, it’s the number of times both feet touches the ground – about 160-200 steps per minute.

To measure a basic cadence, you run at an average pace, count the number of steps with one foot in 30 seconds, and then multiply this by four.

Length of steps

With a longer stride length, you stay in the air longer, which is a plus. But when you land on an extended straight leg, the load on your joints and tendons is significantly increased compared to landing on a leg with a more relaxed knee. At the same time, even a tiny error in landing can lead to injury.

Long stride running is a particular exercise that helps improve muscle work while pushing off while running.

At the same time, it takes more work to maintain a high pace with long strides. If you drastically increase the stride length, the step frequency will decrease, and the speed gain will not be as significant.

Frequency of steps

You’ve probably heard of the ideal rate of 180 steps per minute. But if you increase your cadence by 20-25 steps per minute at once, there’s a good chance that your HR will jump. This is not good either. Keep your base cadence the same by 5% per week or two.

The “magic” number 180 was derived from an analysis of Olympic running. Amateur-level running does not have to be strictly within this value. A slight deviation is acceptable and depends on anatomical features (leg length, joint mobility) and running experience.

How to run faster

First, it is worth asking yourself the question: whether it is necessary at all. After all, we’re talking about running for health and pleasure. An amateur runner can and should focus more on feeling rather than numbers.

But if you’re not interested in running without increasing your numbers, it’s worth remembering that in addition to cadence and stride length, many factors affect your running speed:

• Choosing the right shoes for your foot structure and treadmill surface;
• Choosing clothing that wicks away moisture and is appropriate for the weather;
• Regular exercise, including cross-training to help strengthen the cortex muscles and develop joint mobility;
• Sufficient rest time, traditional massage or sauna;
• A good quality warm-up before a run;
• Adequate goals and patience.

How to run safer

Unprofessional runners often run at their natural stride rate, which differs from the ideal. Some are more prone to injury, and others less so. A pair of scientific papers investigating the difference between the two were presented in June at the annual meeting of the American College of Sports Medicine.

The first study involved 32 healthy and 93 injured runners. It showed that the average cadence of the runners in the two groups differed slightly: 164 and 161, respectively.

The scientists compared the load on foot, and the injured runners did have a higher gear. However, they could not correlate this parameter with the cadence of healthy and injured runners.

Another study involved 28 amateur runners who were training for a half marathon. In this case, there was a clear correlation between injury and cadence:

8 out of 12 runners with a cadence below 162 were injured, 67%;

5 out of 7 runners with a tempo of 163-168 were impaired – 71%;

only 2 out of 9 runners with a cadence above 169 were injured – 22%.

It is worth noting that this study did not consider the runners’ initial training. During the study, the average cadence of all participants increased from 165 to 173 due to race preparation. It is likely that runners with higher cadence were initially better prepared and were, therefore, less prone to injury.

The research evidence needs to be clarified. Of course, we cannot say that cadence is irrelevant for safe running. However, starting from this parameter alone does not make sense: it is too early to name the ideal number.

At the same time, less contact with the ground with a greater length of steps also does not guarantee less load on the leg.

Good news

With experience, cadence and stride length increase in parallel, and running become more efficient and enjoyable.

Running in long strides is very tiring and, therefore, unsafe. I was immediately comfortable running with a cadence close to 180. But most of the time, I run in the gym on the treadmill – this helps increase my tempo. When I run outside, the steps lengthen, but the speed stays the same as the steps become less frequent. Either way, I always run without too much fatigue.

Do you know how often to replace running shoes?

If you answer no, you’re about to learn all you need to know about running shoes’ lifespan and how to make sense of it.

Here’s the truth.

Running shoes are an invaluable training asset. They help protect and support your feet throughout the running gait, which, in turn, improves performance and prevents injury.

What’s not to like?

Besides finding a pair of shoes that suit your running style and needs, the next thing you need to do to make the most out of your running kicks is to replace them regularly.

So, how many miles can I get out of running shoes? Then you’re asking the right question.

This is, in fact, a common question among most runners – knowing the exact mileage to run before a pair of running is truly worn out and needs replacement.

I hate to break it to you, but there are no black-or-white answers. There’s no formula. The recommended range can be as slow as 300 miles to over 600 miles, as it all hinges on several variables.

In today’s post, I’m explaining how long running shoes typically last and some warning signs that your shoes are past their time.

Let’s lace up and dig in.

Why Replace Running Shoes?

Run long enough, and your running shoes will wear and tear, especially the midsole.

So what’s the midsole, and why it’s so damn important?

The midsole has a thick layer supporting the feet throughout the running gait cycle.

Often made from foam materials, either Ethylene Vinyl Acetate (EVA), Polyurethane (PU), or a mix of both materials.

Viewed under a microscope, the midsole can be seen as made of hundreds of tiny air pockets that look like a sponge.

On every foot strike, these air pockets compress like a sponge, reacting and absorbing the stress and returning energy to you as you begin your next stride. This is the reason behind the bounce we experience in our shoes while running.

Here’s the truth.

When your footwear no longer provides enough protection and support as before, you’ll feel pain.

The longer you run in worn-out shoes—as in they don’t have the structure and components they were designed with—the higher the risk for something to go wrong—and it eventually does.

That’s why replacing your running shoes regularly is one of the best things you can do to prevent overuse injuries.

Additional resource – How to rotate running shoes

How Often to Replace Running Shoes?

Most experts recommend swapping out running shoes every 400 to 500 miles.

If you average 30 miles a week, look for new kicks every four to five months.

But the 500-mile isn’t gospel, even though it works pretty well.

The rule might be too simplistic and doesn’t apply to every runner or every shoe brand.

The exact number depends on many factors, such as running biomechanics (such as foot type and foot-strike pattern), running surfaces, body weight, and the type of running shoe.

Heavy runners who often run on a hard surface may need a new pair at the lower end of the recommendation range, while light runners who stick to

By the same token, if you often stick to a treadmill, you might not need to retire your kicks as soon as you’d if you regularly tackle technical trails.

Here are a few variables that impact your running shoes’ lifespan.

Shoe Construction

The exact mileage limit of running shoes will mainly depend on the way they’re wet-built.  That’s why choosing higher quality shoes will ensure you can reach the maximum mileage they can sustain.

The shoes’ materials impact how the lifespan of the shoes. Higher-quality materials are built for durability and endurance. This helps you get more miles from them.

The Surface

Depending on where you run, the bottoms of your running shoes can break down at various rates.

For instance, asphalt or urban sidewalks are much harder on the bottom of the shoes compared to softer surfaces such as grass or dirt paths.

Where you often run can also impact how often you should replace your running shoes. Whether it’s trails, roads, or a treadmill, pay attention to how the various surfaces affect the condition of your shoes.

Your Weight

Another crucial variable that impacts shoe lifespan is your weight. The heavier you’re, the more load you put on the shoes, wearing them down faster.

Your Running Style

Your pronation type can also impact the lifespan of a shoe and how many miles you can squeeze out of them.

For example, if you tend to overpronate, your shoes will likely wear out faster than a neutral runner training the same frequency.

That’s why you should examine your running gait at a running-specialty store or self-assess yourself, then choose cash that suits your style. This helps the shoes last longer and may save pain and injury.

10 Signs You Need To Replace Your Running Shoes

Here’s what you need to pay attention to ensure your running shoes don’t run you into the ground.

1. Check The Tread

Paying attention to the appearance of your running kicks can reveal the early signs that it’s time to replace them.

One pointer is a worn-out outsole.

The outsole is the rubber part that comes in contact with the ground from your heel to the toes, and it’s an essential shoe part as it not only supports your feet but also provides the clearest signs of wear and tear.

Over time, the outsole begins to wear away.

Just like car tires, when they lose tread, the outsole smooths over and starts looking like a bald tire.

Examine any bald spots where the rubbers have worn out or broken away on the outsole.

A little abrasion should be no big deal, but when the tread is completely worn out, and the white midsole is exposed, it’s time to ditch that pair of running shoes.

Here’s the full guide to running shoe anatomy.

2. Check For Absorption

As I previously stated, the midsole is important because that’s part of the shoes that offers most of the support and cushioning come from.

Log too many miles, and this structure starts to break down and become useless.

Here’s how to check the midsole for wear and tear.

Put one hand inside the shoe, then press your thumb into its center (that’s where the midsole is located).

Get new shoes if you can feel your fingers cramming through the shoe and/or if the midsole feels rigid and hard.

You can also perform a flexibility test.

Hold your shoes with laces up, then bend the toe to the heel.

A shoe that folds easily indicates that it lacks proper support and is no longer suitable for running.

If the shoe feels firm, it’s still providing proper support.

3. Damaged Heel

In most cases, all you need to do when your foot slides up and down your shoe is to tighten the laces. But if doing so didn’t help, it’s a sign of significant wear on the inside of the heel as the shoe begins to fray.

4. Lack of Springiness

Though the outside of your shoes may look great, you may need to replace thyme if the sole has compressed, losing its cushioning and springiness ability.

Additional resource- How to prevent runners toe

5. You’re Feeling Pain

If you notice unusual pain while running, the wear and tear of your shoes could be the culprit. Of course, it’s not always the case, but nothing has changed about your training and form; the shoes must be checked out.

So if you experience little niggles in places you had none before — especially in the soles, arches, shins, and knees— then it’s time to look at your shoes.

This is especially the case when experiencing pain on both sides— for instance, in both knees.

6. You Can Feel Everything With Every Step

Feeling every stone with every step is a serious sign of wear. Running shoes should provide protection and proper cushioning so that your feet land softly on the ground without feeling stones and rocks.

If you don’t toss the shoes, it will eventually lead to pains, blisters, and soreness.

7. You Can Feel Discomfort And Pain

The second you feel discomfort or pain while running, the chances are your shoes have run their course. Aches are never a good sign, and one of the problems causing this is worn-out cushioning. The pains usually appear right after a run, a solid sign that you need to replace the shoes.

Yes, these symptoms can appear for other reasons, but you must check your shoes once you notice any muscle stiffness, pain, or discomfort. Always pay attention to the alerts coming from your body. The aftermath of a run should leave you happy and accomplished, not extra-tired and with painful feet, ankles, lower back, or shins.

8. You Notice Slipping

It does look like an obvious pointer. Unfortunately, many people decide to ignore it. Slipping while running on a dry surface usually means it’s game over for the shoes.

If you’re an experienced runner, you already know that slipping can happen, but mostly during winter when the temperatures are cold, and there’s ice on the ground. But once you start noticing it on dry surfaces, get ready to splurge on a new pair.

9. Check The Soles

Flip your running shoes to check the soles for damage, especially in the midsole area. People have different running styles, meaning not everyone will wear their shoes equally. They can look great on the outside at first glance, but paying close attention to their appearance is important once you’ve run over 500 kilometers.

The outsole is usually the first part that shows signs of wear, and the midsole follows. Next, check the treads; if they look worn out, you have some shopping.

10. Check For Blisters

Another sign to remember is constant blisters on your feet after running. It can mean that you simply don’t have the right pair of running shoes or that it’s time to retire the one you have.

So, if you suddenly have blisters, especially in the middle part of the sole, unfortunately, time to ditch your old running shoes. With use, the shoes change their shape, end up worn out, and don’t fit your feet how they’re supposed to.

Making Your Shoes Last Longer

Now that you know something about the many things that wear out your shoes, let’s look at what you can do to prolong your footwear’s life. To help keep your shoes going strong, try these tips.

Use them For Running

Using your running shoes while running errands around the house or the supermarket might make you feel comfortable, but it will also speed up the wear and tear of the shoe, and you don’t want that.

Save your running shoes for running, walking shoes for walking, and hiking shoes for hiking. Every shoe is built with a purpose and for a purpose. You’re doing your body and the shoe a big disservice by using the wrong footwear for the wrong activity.

Rotate your shoes

Another trick to help extend your footwear is to have more than two pairs of shoes in rotation. Rotating your shoes may also grant midsoles enough time to decompress and the whole shoe time to dry out.

Get Quality

Make sure you’re using high-quality shoes. Most experts suggest that running shoes have a lifespan of between 300 to 500 miles. I know, that’s a wide range (more on why later, I promise).

Let’s do some math to put that number into perspective. First, assume an average of 400 miles and check how long your shoes will last.

• 10 miles a week – 40 weeks
• 20 miles a week – 20 weeks
• 30 miles a week – 13 weeks
• 40 miles a week – 10 weeks
• 50 miles a week – 8 weeks

Take Care Of Your Shoes

Another key tip is to clean and dry your running shoes after each run to prevent bacteria and smells from forming. This is especially the case following a wet or muddy run.

Had to run into water or rain? Then crumble up some newspaper and stuff it inside your shoes for a quick dry. To help deodorize your shoes, use cedar-filled shoe inserts. This helps refresh stinky running shoes.

Conclusion

There you have it.

The above guidelines cover most of what you need to know about how often to replace running shoes.

Remembering to check them for signs of wear from time to time is crucial to prevent injuries and properly protect your body. These shoes don’t last for a lifetime; they eventually hurt your feet, causing blisters, discomfort, pain and even slipping off the ground. To prevent all these moments, make

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.

Aqua jogging is a fantastic cross-training, rehabilitation, and conditioning workout for runners, and it’s getting more popular among elite athletes.

It’s also pretty simple. You strap a floatation device around your middle, head into the deep end of a swimming pool, and simulate the running movement by treading water. The rest is just details.

So what’s the most effective aqua jogging method? Should you only cross-train when inured? How to make the most out of aqua jogging? That’s where this post comes in handy.

In today’s article, we’ll explore some benefits of running in deep water and how to add it to your workout routine.

More specifically, I’ll cover:

• What is aqua jogging
• What’s the science behind aqua jogging
• How to use aqua jogging to supplement your road miles
• What is the proper aqua-jogging form
• Aqua jogging workouts to try
• Who should and should not do aqua jogging
• What is required aqua jogging gear
• The pros and cons of aqua jogging
• How to increase aqua jogging efficiency
• And so much more.

Sounds great?

Let’s get started

What is Aqua Jogging?

Aqua jogging has gathered a lot of steam over the past few years. However, unlike using an elliptical machine or cycling, aqua jogging is quite similar to running on land—at least regarding the range of motion and muscle engagement.

Also known as deep water running, aqua jogging simply runs while in water but without touching the pool bottom. It involves using a floatation device and then moving your arms and legs in a running motion in the deep end of the pool and practically removes any jarring effect of running.

Aqua jogging is a powerful crossbreed of running and swimming that is gentle on your joints and muscles. Still, it can help keep or even boost your cardiovascular endurance and improve your running technique (we’ll dive into the benefits later on).

It simply simulates the running movement but with the assistance of water in the pool. You put on a flotation device around your midsection, jump into the deep end of the pool and move your arms and legs in a running motion.

It’s the ideal form of cross-training for runners since it mimics virtually the same running movements and employs the same muscles as running.

Your goal is to avoid touching the bottom or the sides. Instead, you move around the pool at a slow and steady pace. Buoyancy device is designed to keep you balanced and upright in the water so you can focus on aqua jogging.

Don’t have a belt? Then you can run laps in the shallow waters of the pool. Aqua running is most effective in deep water, though some specific exercises can also be performed in shallow water.

Who Should Try Aqua Jogging

From the looks of it, virtually all runners can reap some benefits from aqua jogging, but if you fall into any of the following groups, aqua jogging will be so much more beneficial if you:

• Are nursing or recovering from an injury and you need to maintain your fitness
• Have tight tips or are prone to injury
• Spend long hours in a seated position
• Don’t normally cross-train, train
• Have arthritis since the pressure of the water can help soothe the pain
• Are overweight and dealing with issues with joint pain
• Have access to a pool and love to be in the water

Is Aqua Jogging Good For Runners

Of course, it is. Let me explain why.

Here’s the truth. Running is a cardiovascular exercise per excellence. But it has a huge downside – it’s also hard on your body. Surveys show that most runners will get injured at one time or the other during one year of running.

Yes, overuse injuries are that rampant, and for the serious runner, there is no bulletproof way to sidestep this nagging issue.

Aqua jogging enters the picture. Initially designed as a fix for injured and recovering athletes, aqua jogging is a fantastic tool for runners nursing an injury.

Since you’re performing similar movements to running underwater, aqua jogging isn’t hard to learn.

The Benefits Of Aqua Jogging For Runners

When done correctly, aqua jogging offers a lot of benefits to runners.

By adding aqua jogging to your running plan, you’ll boost your cardio power, improve form and build muscular strength—all while limiting the wear and tear on your muscles and joints.

Here are a few.

Maintaining Fitness Through Injury

Aqua jogging is often used to maintain cardiovascular conditioning and help recover after an injury. The water resistance, the free range of motion, and the minimum impact on bones and joints allow you to exercise pain-free without risking further injury.

Of course, don’t take my word for it.

The research examined a group of ten well-trained runners who exercised exclusively with deep water running for a month and compared 5K race performance pre-deep water and post-deep water running.

The conclusion?

The researchers reported no statistical difference in 5K time or other metrics for performance, such as lactate threshold and submaximal oxygen consumption.

In English, please. This means aqua jogging can help you maintain running fitness for up to a month, even if you’re well-trained.

In another experiment, the researchers monitored the impact of aqua jogging over six weeks. During the study, 16 subjects were divided into two groups:

• Group I  did aqua jogging sessions
• Group II ran on land.

Opting for the same training durations and intensities, the researchers reported no statistical difference in performance markers such as blood lactate, maximal blood glucose, and body composition between the two groups.

Helps With Recovery

Looking for a tool to help you with recovery? Look no further than aqua jogging.

Water running is the go-to option for injured runners as it allows them to run without pain or risk making an injury associated with hitting the pavement worse. It gives you that running-related workout without making your injury worse. It can even speed up your recovery time.

Again don’t take my word for it.

This research has reported that aqua jogging can be employed as a recovery tool to speed up the repair of damaged muscles after hard training. Another research has also reported that aqua jogging g while rehabbing an injury can help maintain optimal shape

So what does this mean?

This means that aqua jogging is a super useful recovery tool and the ideal cross-training method for injured runners.

Additional guide – Heart murmurs and running

Burns A lot of Calories

Research has reported that running in deep water may burn more calories than on land, so if you’re looking to maintain a healthy body weight while on a running sabbatical, aqua jogging should help.

But how many calories aqua jogging burns is tricky. The average calorie burn for a 30-minute aqua jog may hover around 200 to 250 calories. But that’s exactly what is average. So you never know for sure.

Improved Muscle Strength

Running through water is more challenging than running on land. Since water is denser than air, your movements in the water are met with greater resistance than it is used to.  Moving in water has around 12 times the resistance of air.

This, in turn, helps build strength in often neglected areas in runners, such as the hip flexors and arms/shoulders.

Aqua jogging also forces you to keep an upright posture which is a great strengthener for your core muscles.

Intense But Gentle

Aqua jogging offers a great workout that’s also gentle on your body. If you’re looking to reap the benefits of regular exercise but can’t join in because of injury or chronic conditions, aqua jogging is the ideal choice for low-impact aerobic exercise.

All runners, beginner and elite alike, can benefit from jogging in the deep water.

Build Proper Technique

Aqua jogging isn’t just for injuries. One of its main benefits is simulating land running techniques. Like when you run on land, aqua running calls for a strong and upright posture.

That’s why deep-water running is a fantastic way to improve your running technique without increasing the pounding on your muscles and joints. In other words, it allows you to focus on refining your technique in a safe, low-impact setting.

What’s more?

Aqua jogging helps improve running form because the resistance of the water makes it harder to swing your arms.

Keep your legs moving and leaning forward (more on aqua jogging form later).

Cross-Training

By simulating land-based runs, intervals, tempo, or fartlek, you’ll reap the same benefits without adding stress to your running muscles and joints. Water running is also a safe and effective alternative to running on land on hot or cold days.

Improved Balance

Running in deep water improves coordination and balance by building strength in your supportive muscles and enhancing your agility skills in the comfort of a warm swimming pool.

The Downsides of Aqua Jogging

There’s no such thing as the perfect exercise. ALL workout routines come with downsides. And aqua jogging is no exception.

The main downside of aqua jogging is that you won’t be able to get your heart as elevated as when running on land.

What’s more?

Thanks to the water resistance, you likely will feel sore when you first begin aqua jogging.

What’s more?

Depending on where you live, you might have trouble finding a proper to practice in. This may make sticking a regular aqua jogging routine tricky.

How to Get Started With Aqua Jogging

Now that you know more about the benefits of aqua jogging for both injured and injury-free runners, it’s time to jump in the pool.

The Gear You Need For Aqua Jogging

Aqua jogging requires little gear.

As a runner, you’ll want an active swimsuit, goggles, and—most importantly—a flotation belt.

The Floating Device

A good running floatation belt should help put you into a forward as if running on land. So, getting a floatation belt is key if you’re trying to focus on your form.

Some pools may have this equipment, usually near the kickboards and pull buoys. Just whatever you choose, pick a comfortable belt that does cause any rubbing or blisters on your body like some of the belts at the pool.

I’d recommend all aqua jogging beginners to use a belt as it helps keep you torose above the water—otherwise, you’ll be spending too much energy trying to stay afloat, which is not ideal.

Once your technique improves, you can run in deep water without help.

As a rule, make sure the pool end in which you train is deep enough so your feet won’t reach the bottom when you run. In addition, having the right posture is crucial to effective aqua jogging. You’ll want to stay completely upright—with your feet directly under your shoulders.

To warm up, start treading water on the spot for 5 to 10 minutes, driving your arms and legs in a running motion, and using good form

Aquatic Shoes

One additional gear to consider is a pair of aquatic shoes. These may allow you to achieve better cardiovascular intensity when compared to skimping and running barefoot in deep water.

Most aquatic shoes are designed with purposefully placed fins and vents that make it easy to increase your heart rate and keep there, which might be one of the most frustrating aspects of deep aqua jogging.

Some of these shoes are also designed with detachable cushioned insole for better comfort and arch support for stability. The shoes also feature drainage ports for fast drying.

What’s more?

A pair of aquatic shoes will help you against slips and falls. As you might already know, the smooth pool floor of shallow water makes the stage for the ideal slip-n-slide surface to glide over.

Start Slow

Take it slow if this is your first time trying aqua jogging or you haven’t been in the water for a while.

I’d recommend spending a few days getting used to the feeling of water and swimming with gentle strokes and kicks until you feel comfortable. I’m not implying that you should become a pro swimmer before you start aqua jogging, but some familiarity with the water should help

Aqua Jogging Form

Using proper form is key to getting the most from every workout. As a rule, try to mimic your natural running style.

Here are a few hints:

• Bring your knees toward your chest and go through your full range of motion the same way you’d on land but in a more exaggerated manner.
• While keeping your fists closed, pump your arms vigorously.
• Keep your body straight and avoid leaning forward too much, which is somewhat different than your typical running posture.
• Perform higher knee lifts and a more compact back kick than running on land.
• Find a focal point at eye level ahead of you to keep your head level. Avoid wobbling your shoulder.
• Strive to establish an efficient, smooth-running form without any excessive movement.
• Keep your posture close to perpendicular to the surface of the pool. Imagine you have a cord through your center, pulling you up.
• Just as you’d when pounding the pavement, run tall with your body straight and pay attention to upper body rotation. Imagine yourself running around an athletic track or along a beautiful trail. Don’t let your hands move past your aqua running belt and come up to roughly chest height.
• Keep your core engaged and shoulders locked in place, pointing down the pool.Don’t cheat. Avoid paddling with your hands. Keep driving your arms back and forth rather than across your body.
• Keep your fists loosely closed, and let your legs carry you forward.
• Avoid holding on to the side of the pool when recovering. Instead, keep your legs moving as if you’re treading water, and breathe deep.

Aqua Jogging Without A Belt

Planning to try aqua jogging without a flotation belt? Then know it can be done. But it’s going to be harder and more energy-consuming than using a belt since you have to work hard to stay upright.

Using a flotation device helps make aqua jogging easier and can shift your center of buoyancy, forcing you to change your running position. But, with no belt, your lungs become the center of your buoyancy, forcing you to engage your core muscles to stay upright. But, of course, this also works at your core.

The thing is. A flotation belt helps with form, and when you’re using it, you’ll get to focus on moving fast, increasing your heart rate, and getting a good session. On the other hand, having no belt will make the workout much more challenging as you’ll work harder to keep your head out of the water.

To keep your head above water while aqua jogging with no belt, do the following:

• Move your legs back at a wider angle than when running on the road
• Perform fast leg turning
• Push down your feet at the bottom of the stride
• Keep taking deep breaths
• Engage your core

Like swimming for the first time, with little practice, you’ll get much better and get a good workout without the belt. After that, it’s just a matter of practice and patience.

Warming Up For Aqua Jogging

Warm up for your workout by doing a few minutes of easy pool running, just like you’d do easy running on dry land. Your warm-up doesn’t have to be complicated. Keep your heart rate at around 60 to 70 percent of your max.

A Beginner Aqua Jogging Workout To try

Aqua running workouts can recreate and mimic the time-based interval format of the typical running program.

Here’s a beginner aqua running routine.

10-minute dynamic warm-up, followed by:

Three minutes of medium tempo effort—80 percent of max power.

• One minute of running hard at your maximum speed.
• 2-minute rest.
• Repeat four times.
• 5-minute cooldown.

The Pyramid Aqua Jogging Workout

10-minute easy warm-up, followed by:

• One Minute hard – 30 seconds easy
• Two Minutes hard – 30 seconds easy
• Three Minutes hard – 30 seconds easy
• Four Minutes hard – 30 seconds easy
• Four Minutes hard – 30 seconds easy
• Three Minutes hard – 30 seconds easy
•  Two Minutes hard – 30 seconds easy
• One Minute hard – 30 seconds easy
• 10 minutes easy cool down.

The Aqua Jogging Fartlek Workout

10 minutes easy warm-up, followed by:

• One minute sprint at your maximum heart rate. This is an all-out effort.
• One minute medium jog at around 80 to 90 percent max. This should feel like a tempo effort.
• 30-second recovery jog.
• 30-second medium effort.
• One minute all-out effort
•  One-minute recovery jog
• Repeat the tempo, sprint, and recovery efforts at random intervals for at least 15 to 20 minutes.
• 10-minute easy cool down.

Aqua Jogging For Runners – The Conclusion

I won’t lie to you and pretend that aqua jogging is nothing but a walk in the park.

It isn’t.

Running in deep water is numbingly boring and requires much more physical and mental effort than running on dry land.

There’s no scenery to enjoy while doing this.

Plus, you’re moving forward really, really slow.

But, as you can see in today’s post, it’s worth the effort.

The benefits of aqua jogging are too good to pass on.

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

In the meantime, thank you for dropping by.

Looking to run a faster mile? Then you have come to the right place.

Whether you’re a beginner runner or looking to run a faster 5K, improving your mile speed is a goal worth pursuing. In fact, for many runners, running a faster mile is a major goal. With some simple tweaks to your training plan, you’ll be set up to have your fastest mile yet.

In today’s post, I’ll share a few strategies to help you run a faster mile (almost overnight).

More specifically, I’ll cover the following:

• What is the mile?
• Why the mile Matters
• How Long Should It Take To Run one Mile?
• The Fastest Mile Ever Run
• How To Run a Faster Mile
• Interval Training For The mile
• How to Know Your mile Pace
• One-Mile Training Plan
• And so much more

Sounds great?

Let’s lace up and dig in.

What is the Mile Anyway?

Before you start training for your fastest mile, it’ll be helpful to understand how long a mile is.

The word “mile” is derived from the Latin term “mille passes,” which means one thousand paces. This is because one mile was originally defined as one thousand Roman strides, each stride being two paces.

If you live in the U.S., where you always use miles when measuring distances, you might already know and understand how far a mile is.

But if you’re using the metric system, know that a mile is 1609.34 meters. So you’ll need to complete four loops (and a few steps) on a standard track to complete one mile.

For perspective, to cover the distance of a mile, you’ll need to;

• Walk at a leisurely pace for 20 minutes
• Cover 17 and a half football fields
• Walk 20 New York city street blocks

Why the Mile Matters

A mile may sound short compared to classic race distances, but it’s a distance not to scoff at. Running a fast mile requires a lot of endurance, strength, physical fitness, and mental toughness.

What’s more?

Devoting time and effort to running a faster mile will help you build endurance and a solid base for your next training phase.

How Long Should It Take To Run 1 Mile?

I wish I had the exact answer, but it varies from runner to runner.

Overall, the time it takes to run a mile hinges on many variables, such as your current fitness level, Age, weight, height, gender, and running experience.

A beginner can likely complete a mile run in roughly 12 to 15 minutes. They can achieve this by running relatively slowly or following the run-walk method, during which the runner alternates between walking and jogging.

If you’re a beginner with no running experience, I will urge you to start with this method to ensure that you don’t push yourself too hard as you take your first few steps on your running journey. The average runner can cover a mile in 8 to 12 minutes. This pace is relatively fast but drastically slower than a 6-minute mile runner.

A good runner should be able to run a mile in less than 6 minutes. This pace is quite fast, but remember that Eliud Kipchoge completed the berlin marathon at 2:01:09. That’s an impressive 4:37 per mile. Here’s your guide to average mile times. And here’s how long it takes to walk a mile.

The Fastest Mile Ever Run

The fastest mile every run to date is a sonic 3:43.13 held by Hicham El Guerroum from  Morocco since July 1999. This standing world record for the imperial mile was achieved at the Stadio Olimpico in Rome during the world championship games.

As for women, the Ethiopian Sifan Hassan is the current female world record holder for the fastest mile of 4:12;33.

Fun fact – The mile has been the only non-metric distance recognized by the IAAF since 1976.

How To Run a Faster Mile

Here are the tips you need to improve your mile time as fast as possible

Start With A Baseline

Have no idea what your actual mile time is? Then perform a timed trial run. This should help you set a benchmark to measure your progress. It’s virtually impossible to reach a destination if you don’t know where you are and where you’re going.

Where? Of course, a standard track.

One lap on a standard track is precisely 400 meters long. This means that four laps roughly equal one mile.

Remember that some tracks may be shorter (or longer), so do your math first. If you’re unsure about the length of the track, just ask.

Following a 10-minute warm-up, run a mile at 9 out of 10 regarding exertion rate, then see where your current ability lies. I’d recommend performing this test every 8 to 12 weeks, depending on your training goals and personal preferences.

Interval Training For A Faster Mile

One of the best ways to improve your speed—and running confidence—is to do high-intensity interval training. Adding speed intervals to your training plan can help to improve your one-mile pace and overall conditioning.

How long and fast you go on each interval will depend on your fitness level, mile goals, and injury history.

The How? Simple.

Following a 10- to 15-minute warm-up, alternate between running fast for a given distance and then easy jogging or walking for the same distance to recover. I recommend starting with four to five repeats, then working to eight reps over a few months.

For example, you might run a few 200-meter sprints on a track – half a lap—or 400-meter sprints -full lap—with a short recovery between each effort. The session is pretty straightforward.

Performing 200-meter sprints? Then start with six reps and work it up to 8-10.

Performing 400-meters? Then start with fewer reps—let’s three to four—then try working your way to five or six. You can perform these reps on a track or any well-measured stretch of road. You can also do these sessions on the treadmill.

You should include at least one day per week to speedwork. Consider including two days per week if you’re super competitive—but don’t rush it out. Take your time.

Word of caution. If you’re a beginner, I’d advise you not to perform any speed work runs until you have a few months of steady-state training.

Find Your Target Lap Time

The second step is to define your goal time for running the mile.

If you have no idea, then the starting point test should help. Following a 10-minute warm-up, run a mile at full effort and see where your current speed lies.

Next, hit the track.

Remember that a lap around a standard track 400-meter so four laps (plus nine meters at the end) will get you a mile.

Next, divide your goal mile time by 4 to determine your target lap time.

For example, if you’re shooting for a 7-minute mile, you’ll have to run the equivalent of four laps at a pace of 1:45 minutes per lap. This is a pace of 4;20 minutes per kilometer.

A good starting pointing it completing a series of 8 to 10 reps of 200-meter at this goal pace of 1:45 minutes per 400-meter, then taking a 30-second recovery in between each repetition.

Additional resource – How to run at night

Build Endurance

Speed is just one piece of the puzzle. You’ll also need to improve your ability to run longer distances than the mile.

You might already run a few times longer than a mile, but you’ll want to add one run that’s drastically longer.

To build your running distance, start by slowly increasing your weekly mileage. Start with two to three miles, then add one mile a week until you cover six to eight-mile a session.

For example, if your longest run is 4 miles and your total weekly mileage is 12 mine, add roughly one mile per week until your longest run is over 8 miles.

This can be done by adding a mile to your longest run or increasing your total weekly load by up to 10 percent each week.

Planning to train for a half marathon or full marathon? Then keep building distance on that long training day. Completing one long run per week—as well as other runs on schedule—will improve your endurance and stamina, which will result in faster times.

Improve your Leg Strength for a Faster Mile

Speed, endurance, what else?

Of course, strength.

Although running (more and faster) is the best way to improve your performance, what you do on your non-running days can drastically impact your mile time.

Strength training is key for optimal running performance. Your calves, hamstrings, quadriceps, glutes, and core all play an important role.

Stronger muscles set you up for healthy form and efficient performance, which allows you to run faster at a faster pace with less effort.

Lifting weights can also increase your stride length, which is key for faster running.

Some of the best exercises to improve your running speed include:

• Squats
• Squat-thrusters
• Lunges
• Burpees
• One-legged squats
• Calf raises

As a rule, shoot for 10 to 15 reps of each exercise. In addition, aim for two to three circuits.

Remember that you don’t need to become an Olympic weightlifter to see gains in speed. At a minimum, you’ll need two 30- to 45-minute sessions per week to see great results.

Run Hills To Improve Mile Speed

Looking for more?

One thing you can do to mix speedwork and strength training is to do hill reps. This is, in fact, one of the most effective ways to fire up your glutes and increase your leg strength.

Uphill running can also enhance your running efficiency and improve your lactate threshold—all of which help improve your mile speed.

Hills are a great addition to a mile training plan because they feel challenging, but put less stress on your body than running on a flat surface.

Hill training also requires more muscular engagement and calorie burn, making them harder sessions before speed is considered.

Hills are an ideal way to improve leg strength.

First, locate a hill that measures around 300 feet with a moderate gradient. Make sure the hill is steep enough that running up it feels like an 8-9 out of ten in terms of effort. Next, complete six to eight reps, with a jog back for recovery.

Run as fast as possible for 30 seconds, then walk down to recover. Once you’re done, finish your session with a 10-minute cool-down jog on a flat surface.

Keep your focus on good technique, and don’t try to force your way to the top. For more challenges, go for a steeper hill to work on power.

Start with five to six reps, and work to at least 10.

Stuck on the treadmill? Shoot for a 4 to 6 percent incline.

Improve Your Form

Running a faster mile isn’t just about running then more running. Technique also matters—and it matters a lot.

Proper form helps you move more efficiently, which increases not only your speed but also your endurance. You should aim to improve your form before speed, especially if you’re a beginner runner.

There are many things you can do to improve your running form.

• Try to run as tall as possible, back straight, core engaged, and shoulders relaxed while striking the ground on your midfoot.
• Keep your head up to keep good posture and balance. Avoid hunching over or tilting your neck down.
• Bent your arms around a 90-degree angle with a little elbow bend. Make sure you have a nice comfortable arm swing.
• Activate your core and use quick and short strides. Avoid overstriding, as taking giant leaps can only slow you down and put more pressure on your muscles and joints.

What’s more?

You can also perform dynamic warm-up drills focusing on different aspects of good running technique. This helps make sure that your movement is optimized during your workout. The efficiency of movement is key and all that.

To put this into practice, perform drills that accentuate various aspects of proper form. Do them as a part of your warm-up. Some of these drills include:

• Butt kicks
• Soldier walk
• Fast feet drill
• Backward running
• Carioca

Improve Your Cadence

Also known as stride rate, running cadence is the rate at which your feet hit the ground while running.

Instead of trying to lengthen your stride to cover more ground when trying to pick u the pace, increase your cadence and focus on taking short and quick steps as you run faster. This increased cadence may also help prevent many common overuse injuries, research shows.

Most running experts preach a cadence of 170-180 strides per minute. But keep in mind that the research suggests that cadence is highly personalized.

Here’s how to determine your cadence and how to improve it.

First, know your current stride over.

On your next run, count the number of steps you take in one minute. Try counting just one foot and then double it to get your total cadence. Some running watches also can estimate cadence.

Next, if your current stride is too low, gradually improve it by adding 3 to 5 steps every few runs. The rest is just details. Just remember not to obsess over cadence when you’re a beginner runner. Instead, run in a comfortable way, letting your body find its natural rhythm.

Lose Extra Weight

Looking for extra motivation to lose weight? Then this should get you.

Weight is a compound measurement that depends on many variables such as diet, access to food, hormone, sleep, lifestyle, socioeconomic factors, etc. But, overall, expect to improve your speed by losing any excess weight you might be carrying.

The larger your body, the more energy you burn off since running is a weight-bearing exercise. This means that your weight influences the force and intensity of the activity.

Of course, don’t take my word for it.  Research has shown that runners can get 2 seconds per mile faster for every excess pound they lose. This means a 16-pound weight loss could shave 30 seconds off your mile price time. That’s a lot.

And it’s not just one research. This 1978 experiment looked into how a 12-minute run performance was impacted when adding 5 percent, 10 percent, and 15 percent extra weight compared to the subject’s normal body weight.

The researchers concluded that the running pace was slowed by roughly 1.4 seconds per mile for each extra pound added.

Another research looked at the same thing but used the reverse approach. Instead of adding weight, the researchers lightened runners by 5 to 10 percent of their normal body weight via ropes and pulleys while they ran on a treadmill.

In the end, it was reported that they were about 2.4 seconds faster per mile for every “lost pound.”

At a glance, this may not seem like much, but a 16-pound loss would equate to a roughly 20 to 30 seconds faster mile, with all equal.

Remember that these studies are conducted in a lab setting, so it’s quite different from real-world conditions.

What’s more?

And if you try to lose weight, you might also lose some muscle with the fat, which is not optimal. You might also be fueling while training for a hard race, which compromises training and can limit overall performance.

Recover Well

You can train hard seven days a week, but your efforts will be in vain without proper recovery. Though getting outside your comfort zone is key when working toward running a faster mile, your recovery time is just as crucial in your result.

For this reason, feel free to push yourself during training, but don’t forget to go all out when you recover. It’s a fine balance between stress and recovery. Don’t overtrain, nor should you undertrain. Find the sweet spot.

As a rule, you should schedule at least one full weekly rest day.

• Avoid training hard two days in a row, such as an interval training or hill reps workout.
• Get adequate sleep – shooting for 7 to 9 hours per night.
• Balanced diet – your nutrition plan should include all three macronutrients and be composed of nutrient-dense foods.
• Stretch often. Try these yoga poses.
• Foam roll
• Massage
• Acupressure or acupressure mats
• Recovery doesn’t mean a lazy day. Instead, feel free to perform cross-training activities like biking, walking, or swimming.

For the full guide to recovery for runners, check my post here.

Be Consistent

I hate to sound too cliché, but consistency is key – and that’s the case whether you’re trying to make a 7-figure income or run a sub-7-minute mile.

As a rule of thumb, I urge you to follow a training plan (one you find online or one designed by a coach) and include at least four to five days of running each week to improve your mile time.

Running on a whim isn’t the best way to improve performance. Instead, you must log the miles on a consistent base so the body can adapt to the high-impact stresses of running faster. And that doesn’t happen overnight.

Let’s see how to put this into practice.

One-Mile Training Plan

Just because it’s just a “mile,” it doesn’t mean you shouldn’t follow a running program to help you improve your time.

Depending on your running experience and starting point, training for the mile might sound like a little or a lot. But, regardless of your current goals, there’s always room for improvement when it comes to the mile.

A 1-mile training plan is useful for any serious runner craving more structure as they strive to improve their mile time and performance.

The good news is that there are many one-mile training plans available online. But before you go and pick one, I recommend you review any schedule with a running coach or someone with more running experience than you.

Don’t have access to a running coach? Then feel free to email me at [email protected] or, at the very least, ensure your chosen training plan is well-rounded.  An ideal running schedule for the mile should include short-distance sessions, long-distance sessions, cross-training workouts, and rest days—just like any other training plan would.

The main variable is the distance. For example, a long-distance marathon session might be 20 miles, but you won’t need to run that far to improve your mile time.

The exact training plan will depend on your fitness level, pace, running and experience, and most importantly, your goal pace.

What’s more?

Remember that you don’t need to train on specific days, but you might want to avoid running twice a row as a beginner. The fitter you get, the more load you can handle over time.

On your non-running days, feel free to cross-train or rest so your body can recover and adapt to training.

The below one-mile training plan is ideal for beginners, those returning from break, or runners looking to keep base training fitness during the off-season.

 Week One 

• Monday – Three miles easy
• Tuesday – Cross train or rest
• Wednesday –Speedwork: 10 X 200-meter. 30 seconds rest.
• Thursday – Cross train or rest
• Friday – three miles moderate
• Saturday – 45 to 60 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Two

• Monday – four miles easy
• Tuesday – Cross train or rest
• Wednesday – Speedwork: 8 X 400-meter. One minute rest.
• Thursday – Cross train or rest
• Friday – Four miles moderate
• Saturday – 60 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Three 

• Monday – Three miles easy
• Tuesday – Cross train or rest
• Wednesday –Speedwork: 5 X 800-meter. One minute rest
• Thursday– Cross train or rest
• Friday –Three miles easy
• Saturday – 80 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Four 

• Monday – Four miles easy
• Tuesday – Cross train or rest
• Wednesday – Speedwork: 10 X 400-meter at target pace. 30-second rest
• Thursday – Cross train or rest
• Friday –Three miles moderate
• Saturday – 80 minutes long run
• Sunday – Rest

Week Five

Monday – Test Run or Race!

Race Day Advice For Running Your Fastest Mile

Feel like you’re ready to test your mettle? Then let’s see how fast you can run that mile.

Warm-up

I hate to sound like a broken record, but before you try to run your fastest mile, you should get your muscle set and ready first. A proper warm-up is key for injury prevention and sets the stage for optimal performance.

So what kind of warm-up I’d recommend?

Simple. Start by jogging for 10 to 15 minutes, then perform a series of dynamic stretches such as high knees, butt kicks, inchworms, and toy soldiers. Next, perform fast but short strides to get your body firing on all cylinders.

Get Your Mind Ready

The mile is no distance to scoff at, so you better approach it with the right mindset and respect. Although it’s only four laps around the track, it will hurt.

Mentally go through the four laps in your head. Know exactly what times you want at each lap, then picture yourself running the perfect mile. See yourself running strong, tall, and with good technique. Leave nothing for chance.

Stick to Your Target Lap Time

Have a mile goal? Great. Now break down your target mile time by 4 to determine your target lap time.

If you aim to run a 7-minute mile, you have to run the equivalent of four laps of a standard track at exactly 90 seconds per lap or a 3.45 minute per kilometer.

Have A Stopwatch

A useful tool to have during your mile training is a stopwatch.

When running at a measured distance, a stopwatch will help you accurately measure your lap times and ensure you’re running at the right pace in line with your mile training plan.

The First Lap

Run the first lap as fast as possible, even if it means kicking off the one-mile run faster than needed to get your goal time.

Mentally you’re likely to slow down as you run more laps, so make up for lost time during the first lap. But be careful not to spend all your energy.

The Second Lap

Run this lap at exactly your target time. For example, in the 7-minute mile I mentioned before, lap two is when you should be running exactly one minute 45 seconds, so your time by the halfway point should be around 3:25 to 3:29.

The Third Lap

Lap 3 is the critical part of the mile distance, where you must push yourself the hardest to ensure you don’t slow down. Focus to keep yourself on pace when every cell in your body is begging you to slow down.

To psych up, try devoting that third lap to someone important in your life and promise not to disappoint them.

The third lap is the toughest. This is, in fact, the lap that will determine whether you achieve your goal time or not. You’re more likely to slow down for your initial pace.

The Fourth Lap

The last lap is where you lay it all out. You’re at the final stretch of the mile. The hardest part is already over, and it’s time to run as fast as possible.

Chances you’ve already slowed down on your previous laps, so you need to dig deep and push yourself the hardest. Know that the end is nigh.

And during the last curve, perform the “kick” by sprinting the last 200 meters as fast as possible.

How To Run a Faster Mile –  The Conclusion

There you have it! Trying to run a faster mile shouldn’t be that complicated. All you need is the right mindset, strategies, and a bit of luck. Don’t forget to have enough rest and recovery, so your body will work effectively.

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.

Looking to boost your running game with the right dose of electrolytes? Well, you’ve landed in the perfect spot.

We all know that water is your sidekick for peak performance and overall health. After all, our bodies are like 80% water, and every organ and cell is thirsty for that precious H2O.

But guess what? Staying hydrated isn’t just about chugging water like there’s no tomorrow. You need those trusty sidekicks known as electrolytes, including sodium and potassium, to keep your body firing on all cylinders.

So, what are these electrolytes, why do they matter, and how can you make sure you’re getting enough of these essential minerals? Stick around, and I’ll give you the lowdown on electrolytes, their roles, and how to keep your body well-oiled and running smoothly. Ready? Let’s roll!

What Are Electrolytes?

Electrolytes are like the body’s electrically charged MVPs. When they dissolve in water, they get all zesty and conduct electricity, carrying either a positive or negative charge. Think of them as the power players behind your nervous system, heartbeats, muscle contractions, and more.

They’re not just hanging around in your body doing nothing; electrolytes are busy at work in your blood, tissues, urine, and other bodily fluids, making sure everything runs smoothly.

For us runners, the essential electrolyte squad includes sodium (Na+), potassium (K+), chloride (Cl-), and calcium (Ca2+). These guys are like the Avengers of the running world, ensuring you perform at your peak and stay well-hydrated

How Many Electrolytes Do Runners Need?

If you’re more of a casual exerciser, just enjoying a light jog in the park every now and then, chances are your regular diet might be giving you all the electrolytes you need. Your body’s like, “I got this!”

But hey, if you’re the kind of runner who’s out there crushing it, pounding those miles, especially in the scorching heat or high humidity, your electrolyte needs might be cranking up a notch or two.

Still skeptical? Let’s break it down. Here’s how much of those magic electrolytes you can lose in just one little liter of sweat:

• Sodium: A whopping 900 mg!
• Potassium: Around 200 mg.
• Calcium: About 15 mg.
• Magnesium: Roughly 13 mg.

That’s a pretty penny’s worth of electrolytes, right? Imagine what you’re losing after a solid run!

What you Need

Alright, let’s dive into the nitty-gritty of what runners like you need when it comes to electrolytes!

The stars of the show, the MVPs in your sweat squad, are chloride and sodium, with some potassium, magnesium, and calcium making appearances too.

Sodium chloride—you probably know it better as good ol’ salt—is the real hero here. It’s like the conductor of your body’s orchestra, making sure everything’s in tune. Salt helps maintain the delicate balance of fluids and keeps your nerves playing their A-game for that perfect muscle contraction. When you’re putting in the miles, you can bid farewell to around 1,000 milligrams of sodium per hour through your sweat.

That’s where those handy electrolyte tablets come into play. They’re like little sodium-packed power-ups, usually dishing out 200 to 800 milligrams of sodium to help you replenish what you’ve lost during your sweaty adventures.  If you’re on the lookout for reliable electrolytes in Australia, there are plenty of great options available to help you stay hydrated and perform at your best.

How To Get Enough Electrolytes

hen it comes to replenishing those precious electrolytes, you might wonder, “What’s the secret sauce?” Well, the good news is, it’s not rocket science. In fact, it’s something you’re probably already familiar with real food!

Now, I know what you might be thinking, “But what about those popular sports drinks like Gatorade and Powerade?” Well, let’s chat about that. While sports drinks have their place, they might not be the best choice for your everyday recreational runner. Why, you ask? Well, they often come loaded with sugars, artificial colors, and chemicals that might not sit well with your body.

So, what’s the alternative?

Real, wholesome food! Nature’s electrolyte-rich goodies can do wonders for your hydration needs. Think beans, spinach, potatoes, lentils, avocado, coconuts, raisins, bananas, and dates. These natural powerhouses are packed with the good stuff your body craves.

Now, if you’re planning an epic, endurance-style run, and you want to reach for a sports drink, be mindful of the sugar content. Opt for something lower in sugar to keep things balanced. There are electrolyte supplements out there that don’t contain sugar. Products like Harlo can help you get the electrolytes you need, along with creatine and collagen. These supplements often come in powdered form so you can add them to water when you need them, as you need them.

And hey, you can even whip up your sports drink at home if you’re feeling crafty. There are plenty of simple tutorials out there to guide you through.

Your body will thank you!

The Best Sources Of Electrolytes For Runners

Here are the most critical electrolytes for runners and how to get enough of them.

Enjoy!

Sodium

Sodium, often referred to as common table salt, is the electrolyte that takes the lead when it comes to losses during sweating. It plays a vital role in regulating body fluids, preventing rapid dehydration, aiding muscle and nerve function, and maintaining acid-base balance and blood pressure.

The good news is, for most folks, including recreational runners, their diets provide an adequate, if not excess, amount of sodium. However, if you’re engaged in endurance training, those runs lasting longer than 90 minutes per session, it’s crucial to replenish this electrolyte afterwards.

The recommended daily intake of sodium is no more than 2300 mg. So, let’s take a look at some common sources to help you keep tabs on your sodium intake:

• Salt: Just one tablespoon contains a whopping 2300 mg of sodium.
• Pickles: If you enjoy a cup of pickles, you’re looking at around 1800 mg of sodium.

Potassium

Potassium, ranking as the third most abundant mineral in the body, is primarily stored within your cells, making up around 98% of its total presence. This vital electrolyte plays a crucial role in ensuring proper muscle contraction, maintaining heart function, and facilitating nerve transmission. Furthermore, it supports glycogen storage and aids in nutrient transport.

The good news is that we don’t burn off substantial amounts of potassium, even during intense training sessions. Therefore, running low on potassium is relatively rare since our bodies naturally store an ample supply of it. Plus, it’s easily obtainable through a regular diet.

For reference, the recommended daily intake of potassium is set at 4700 mg. So, let’s check out some common dietary sources to help you reach your potassium goals:

• Apricots: A single cup contains a generous 1500 mg of potassium.
• Sweet potato: One baked sweet potato provides around 700 mg of potassium.
• Beet greens: One cup of cooked beet greens boasts a remarkable 1200 mg of potassium.
• White beans: A cup of canned white beans packs approximately 1100 mg of potassium.
• Bananas: A medium-sized banana delivers a convenient 400 mg of potassium.
• Tomatoes: A medium tomato offers 300 mg of potassium.
• Tomato soup: A cup of tomato soup provides roughly 400 mg of potassium.

Magnesium

Magnesium plays a pivotal role in nearly every function within the human body.

This essential electrolyte contributes to muscle and nerve function, helps regulate blood sugar levels, enhances immune functions, and assists in the function of various enzymes. Furthermore, it plays a crucial part in maintaining heart function and supporting healthy blood pressure.

While magnesium deficiencies are relatively rare, when they do occur, they can lead to a wide range of symptoms, including muscle weakness, drowsiness, numbness, and even hallucinations.

For daily reference, the recommended intake of magnesium is set at 420 mg for men and 320 mg for women. Here are some common dietary sources to help you meet your magnesium needs:

• Almonds: A one-ounce serving of dry roasted almonds contains 80 mg of magnesium.
• Spinach: One cup of spinach boasts 160 mg of magnesium.
• Cashews: A one-ounce serving of dry roasted cashews provides 74 mg of magnesium.
• Swiss chard: A cup of Swiss chard offers 150 mg of magnesium.
• Peanuts: A one-ounce serving of oil-roasted peanuts contains 63 mg of magnesium.
• Soymilk: One cup of soymilk delivers 60 mg of magnesium.
• Black beans: A cup of cooked black beans contains 120 mg of magnesium.
• Peanut butter: One tablespoon of peanut butter packs 25 mg of magnesium

Calcium

Calcium is like the rockstar among electrolytes, taking the crown as the most abundant in our bodies.

But it’s not just for building strong bones and teeth. Calcium plays many other vital roles, including:

• Regulating muscle movements
• Managing nerve impulses
• Preventing blood clots
• Assisting with muscle contraction
• Supporting the nervous system function

How much calcium you need varies based on factors like age and training intensity. But generally, the recommended daily intake ranges from 1000 to 1300 mg

Common Sources:

• Skim milk: 1 cup contains 300 mg of calcium
• Butter milk: 1 cup contains 300 mg of calcium
• Cottage cheese: 1 cup contains 600 mg of calcium
• Sour cream: 1 cup contain 130 mg of calcium
• Yogurt: 1 cup contains 450 mg of calcium
• Almonds: 1 contains 385 mg of calcium.
• Spinach: 1 cup, cooked, contains 245 mg of calcium.

Elites With High Mileage

For those of you clocking in less than an hour of running, especially at an easy pace, your electrolyte losses are generally minimal, and water alone might suffice. However, if you find yourself meeting one or more of the following conditions:

(1) running for more than an hour,

(2) training in scorching hot weather, or

(3) being a profuse sweater,

then it’s high time you considered introducing electrolyte supplements into your routine.

Let’s delve deeper into this.

Electrolyte Tablets

Electrolyte Tablets, anyone? There’s no shortage of options in the market. However, I’d like to recommend the SaltStick Electrolyte Capsules, preferably the non-caffeinated version, taken every 30-45 minutes during your training sessions. This becomes particularly crucial if you reside in a humid region or frequently engage in long-distance runs.

These electrolyte tablets are power-packed with essential minerals like calcium, chloride, magnesium, potassium, sodium, and even vitamin D3, ensuring your body stays replenished and ready to tackle those demanding runs.

Sports Drinks

If you’re in search of a quick and flavorful option, a sports drink might be just what the doctor ordered. While you can opt for commercial electrolyte drinks such as Powerade and Gatorade, it’s important to be cautious as these beverages often come loaded with sugar and can trigger unwanted cravings. In my view, they’re not the best choice.

But here’s an alternative – you can whip up your very own electrolyte drinks right at home. That’s right, you have the freedom to create your personalized sports drinks using your preferred ingredients. It’s a straightforward and healthier option that allows you to take control of what you’re consuming.

Here are a few of my favorite recipe

• Recipe 1
• Recipe 2
• Recipe 3
• Recipe 4

When To Take Electrolyte Supplements While Running

Based on my experience, the optimal time to consume electrolyte supplements is before a run, especially if you’re going to run for a long time and/or in hot conditions. This proactive approach helps you establish a balanced electrolyte foundation right from the start.

As you proceed with your workout, you have a couple of options. You can either sip on an electrolyte-rich beverage or take additional tablets along the way to maintain that equilibrium throughout your run.

However, it’s crucial to emphasize that if you encounter severe symptoms of dehydration, heat exhaustion, or heatstroke, you should immediately seek medical attention. Hyponatremia, which is a dangerous condition, requires urgent medical intervention and sometimes even the administration of an IV line. Be vigilant for signs like severe headaches, confusion, swelling of the hands and feet, and vomiting.

When consulting a healthcare professional during your check-up, consider asking questions such as:

• How much water should I be drinking daily?
• What’s the recommended water intake while running?
• What are the best strategies to stay well-hydrated?
• Do I have any preexisting conditions that might make me susceptible to electrolyte imbalances?

By seeking answers to these inquiries, you can ensure that you’re taking the right steps to maintain your health and hydration during your runs.

Best Electrolytes For Runners – The Conclusion

If you’re looking for practical advice on getting enough minerals and electrolytes while running, this post should set you on the right path. The rest is just details.

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

Thank you for stopping by.

Eager to Run Without Burning Out? Here’s the Lowdown

There’s no doubt that running can work wonders, from shedding those extra pounds to sculpting your physique.

But hold up—did you know it’s possible to get too wrapped up in that runner’s high? Whether you’re a marathon maestro or just getting your running shoes dirty, running burnout is lurking around the corner for the unwary.

Also known as overtraining, burnouts are a common and painful reality in the running world. telltale signs? Fatigue, decreased performance, and a dwindling love for the sport.

So, how do you strike the perfect balance, reaping the rewards of running while keeping burnout at bay? Fear not! This guide is your trusty roadmap.

In today’s article, I’ll demystify running burnouts, shedding light on their causes and symptoms. Plus, we’ve got a treasure trove of tips and tricks to manage and, better yet, prevent them.

Ready to run smart and sustainably?

Grab your shoes, and let’s hit the trail with knowledge as our compass!

What is Overtraining Syndrome?

It’s the dark side of running—a shadowy space where the love for the sport unintentionally morphs into its own enemy. Overtraining, or as many aptly dub it, ‘burnout’, arises when you’re heaping on the miles and speed without giving your body its well-deserved downtime.

Why Does it Happen?

• Packing on Intensity: Piling on challenging runs back-to-back without sprinkling in some easier days? This is a one-way ticket to Overtraining Ville.
• Skimping on Recovery: It’s not just about the sheer volume of runs but also about the time you grant your body to rejuvenate.
• Sudden Shifts: Suddenly upped your mileage or started sprinting more? Such abrupt changes can jolt your system, leading to overtraining.

How Much Running is Too Much?

Running is exhilarating. The wind against your face, the rhythm of your footsteps on the ground, and the sheer thrill of surpassing your limits. But as with anything, there’s a fine line between passion and overindulgence.

So, how much is too much? It’s a bit like asking, “How long is a piece of string?” The answer: it varies. It’s influenced by your personal fitness goals, your experience level, and even your genetics.

Elite vs. Novice Runners:

An elite marathoner might effortlessly rack up 100 miles a week, while for a beginner, clocking in a consistent 10-15 miles might be the ceiling.

Who’s at Risk? Everyone, Really:

The more experienced can sometimes fall into the trap of pushing beyond their limits, especially when chasing a personal best or gearing up for a significant event.

What’s more?

For those new to the sport, the initial excitement can lead to doing too much too soon.

The Beginner’s Blueprint:

For newcomers, a walk-run program is gold. It ensures a gradual build-up, reducing the risk of burnouts and injuries.

A Startling Statistic:

It’s estimated that a whopping 60% of runners will encounter overtraining at some point. While that might sound daunting, remember—knowledge is power. Being aware means you’re halfway to preventing it.

How to Evaluate Your Routine:

• Frequency & Intensity: If you’re running just a few times a week at a comfortable pace, burnout might not be a looming threat.
• Cross-Training: Diversifying workouts can mitigate risks. But if you’re juggling intense running with rigorous gym sessions, it’s crucial to ensure you’re not inadvertently overloading your system..

The University of South Carolina Study:

This research suggests that the typical runner clocks in no more than 20 miles weekly. These miles are smartly spread out, ensuring that there are recovery days in the mix.

The same study highlights that most runners typically limit their longer runs to approximately an hour. This might be to prevent undue stress on the body and to aid optimal recovery.

What’s more?

Some eyebrow-raising findings emerged from studies published in these journals. They indicated that individuals running more than 20 miles a week might have a shorter life span than those who run less.

Implications & Considerations:

While these findings might sound alarming, it’s crucial to remember that correlation doesn’t necessarily mean causation. There could be various confounding factors at play, including genetic predispositions, other health habits, or underlying medical conditions.

Consistently, studies seem to suggest that moderation in running might be beneficial. It’s about finding a balance that promotes cardiovascular health without introducing undue physical stress.

To further answer this question, let’s look at some side effects of running more than you should.

Running Burnout Symptoms

Pay attention to your body indicators to gauge when to keep going forward and when to back off by learning to recognize these warning signs.

Let’s dive into some of the subtle (and not-so-subtle) red flags that might indicate you’re pushing beyond your limit:

Entering the Muscle-Burning Phase:

Instead of muscle-building and endurance-boosting, overtraining can shift your body into a phase where muscles are constantly being depleted and not recovering adequately.

Constant Irritability:

Feeling snappy or perpetually in a bad mood? Your running routine could be the unsuspecting culprit.

Hormonal Havoc:

Overtraining can lead to disruptions in hormone production and release. One notable example is the reduction in catecholamine, a hormone that plays a pivotal role in mood regulation.

Stress & Anxiety:

The hormonal imbalances triggered by overtraining can impact your sympathetic nervous system, leading to heightened stress and anxiety levels.

Hydration Status: 

It might feel a tad odd to inspect your pee, but it can be quite the telling indicator. Clear or light yellow urine typically signifies proper hydration, while a dark yellow hue can be a sign of dehydration.

Heartbeat Tells a Story

As your body grapples with the demands of excessive running, it might ramp up metabolic rates, which can consequently push up your RHR.

While a heightened RHR can be an indicator, remember it’s not the sole reason. Several external elements, like caffeine, hydration status, stress, and sleep quality, can skew your RHR. Hence, it’s crucial to consider the broader picture.

Additional reference – Stop peeing when running

Falling Sick Repeatedly

Frequent bouts of cold, coughing, congestion, persistent runny nose, fever, and other common illnesses could be your body’s way of sounding the alarm. If these symptoms seem more recurrent than before, it could be linked to your rigorous training regime.

Incessant Pain & Prolonged Injuries

The philosophy of “No pain, No gain” doesn’t always apply. While some soreness after a workout is normal, persistent pain or injuries are red flags. Overtraining doesn’t allow the body the crucial recovery time it needs. As a result, instead of training on a robust foundation, you may inadvertently be causing wear and tear on an already weakened structure.

Look out for recurring aches in places you haven’t felt before or previous injuries that seem to flare up repeatedly. Another sign is when the usual muscle soreness after a workout doesn’t ease up after a day or two.

Tired All The Time

A general feeling of fatigue, a sudden dip in enthusiasm for workouts, or feeling unusually drained post-exercise might indicate overtraining. It’s not just about physical tiredness—overtraining can also make you mentally sluggish.

Sleepless Nights

If you’re tossing and turning, waking up in the wee hours, or struggling to get some shut-eye despite feeling exhausted, it’s worth assessing your training routine. Chronic sleep deprivation can further exacerbate the symptoms of overtraining, creating a vicious cycle..

Decreased Motivation

Just as the body speaks through physical pain and exhaustion, it also communicates subtly through our emotions and metabolic responses. Let’s delve into these nuanced signs of overtraining:

Unwanted Weight Loss

This isn’t about the usual calorie deficit from exercise. Chronic overtraining can stress the body, impacting metabolic rates, appetite, and even nutrient absorption. Your body might start tapping into muscle reserves for energy, leading to muscle loss.

A Quick Note.

For an in-depth dive into overtraining syndrome, check the following resources:

• Does overtraining exist?
• Overtraining Syndrome Symptoms and Diagnosis in Athletes
• Overtraining: What It Is, Symptoms, and Recovery
• Overtraining Syndrome
• Overtraining Syndrome: Warning Signs and How to Cut Back

How To Measure Running Burnouts?

Now that you know the many signs of overtraining, it’s time to put it into practice.

Green Light: 0-1

No reason to panic here.

You are safe to push it a bit further.

You’re barely pushing your body.

Do more.

Be Careful: 3-4

Go ahead with your training program, but reduce the duration and intensity of your runs until some of the red flags subside.

Danger Zone: 5 or more

This is where you risk hurting yourself if you keep it up without taking the right recovery measures.

Counting more than five warming signs means you’re definitely in danger.

For the most part, your recovery time depends on how overtrained you are.

The more symptoms you suffer from, the longer it’ll take for your body to recover.

This could range from a couple of days to a few weeks, or you may even need to visit a doctor.

Additional resource – Common Overuse injuries

Overtraining in Runners – The Conclusion

Every serious runner needs to learn how to deal with and prevent running burnout when training. But, don’t let your problems eat you from the inside.

Remember that there is such a thing as too much running.

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

In the meantime, thank you for dropping by.

Keep training hard.

Looking to buy cheap running gear? Then this post is for you.

Here’s the truth.

Buying new running gear can be stressful when you have many options but are overcharged. This is especially the case when you’re already on a tight budget.

But it doesn’t have to be that way.

Here’s the truth—if you know how and where to look, you can find pretty decent running gear at a very affordable price.

Cheap Running Gear Guide 

Without further ado, here are a few tips and tricks to help find affordable running shoes, running clothes, and races.

Choose The Right Stores

If you want to shop on a budget, one smart move is to avoid specialty stores that only sell running clothes.

Even if you love brands thanks to their exclusive designs and reliable quality, they’re still not worth the splurge

Specialty stores such as Nike, Puma, or Lululemon will always try to overcharge you simply because of brand name recognition and because they’re held as experts in making workout clothing.

Here’s what to do instead.

As long as you can tell quality material, get your next running shirt or shorts from “broad-specialty” stores like Forever 21 or H&M. These brands will often sell gear of similar value and performance but at a much more affordable price.

You can also try your luck at department stores that sell brand-name items for lower prices, such as TJ Maxx. Remember, being fancy is never a priority. Comfort first.

How To Buy Cheap Running Shoes

With a pair of running shoes costing 90-120$, expenses can add up fast regarding running gear.

Generally, you’ll need a new pair of shoes every 400 to 500 miles. So if you ran 30 miles per week, you’d be burning through at least three pairs a year. That’s more than $300 on shoes alone per year.

Proper running clothing costs money, too.

How much gear you need likely depends on how often you train. If you exercise all year round, you’ll need a mix of summer and winter running clothing.

The following steps should help keep your running gear costs at bay:

Buy During Sales

So how to buy cheap running shoes?

One thing you can do to save money on shoes is to buy them during major sales (you have to wait for them or go to a warehouse store) or online (by searching for the best deals). Also, some reputable sports brands may slash the price of previous season shoes at the onset of a new year, making it the perfect time to hunt for new shoes.

Go Digital

Some websites, such as ShoeKicker and The Clymb, may help you find some of the best deals on running shoes and other gear in one place.

Check other colors

When choosing a certain shoe model, check in on other colors/styles, as some colors might be cheaper than others.

Shop at Non-Specialty Stores

For the best deals on workout clothing, steer clear of high-end athletic wear stores. Instead, shop at other stores such as TJ Maxx, Baleaf, Target, and H&M. all of these stores offer great quality workout gear at an affordable

Compare Prices

Getting the best deals on running gear is a process and one that takes time.

It’s easier to hit the nearest high-end store and splurge on their clothing, shoes, and accessories, but only if you can afford them.

You must play the long game if you want quality without breaking your bank account. So be patient and go slow.

I’d recommend an online source such as Best Budget. Tools like this one provide you with relevant price comparisons and reviews—it also makes the research phase a little bit easier.

Sign up For Newsletters

Don’t want to give up on brand-name products? Then, sign up for their newsletter to find out about big sales and discounts.

You can also subscribe to your favorite stores for coupons. Choose your favorites and stay in touch with them but don’t get stuck on one brand. You’ll be sorry when you can find another item that’s cheaper but of similar or better quality.

Don’t want to get spammed into your main inbox? Create a separate email just for subscriptions and coupons.

Buy Last Season’s Models

Running gear doesn’t change as much throughout the season. More often than, the only things that differ are the colors or patterns.

So instead of the navy blue running shorts offered now, find the black ones from the previous collection. You might end up paying half the price.

The material will be the same, and you’ll feel just as comfortable wearing the black shorts as you’d be wearing the navy blue ones.

As long as you’re choosing comfortable and high-performing fabrics, you’re good to go. Comfort over fashion. That’s the golden rule.

Where to find them?

Grab last season’s items at outlet stores, clearance racks, sales sections, or online. Some stores usually hold a clearance sale on certain dates of the month.

Take Care Of Your Running Shoes

The average running shoe lifespan is roughly 400 to 500 miles, depending on various factors such as weight, running style, intensity, and shoe model itself.

In other words, you’ll need to get a new pair every few months, which can take a toll on your bank account.

Fortunately, there are a few measures you can take right now to make sure that your sneakers last you as long as possible.

Let’s discuss a few.

Keep them To the Running

Do not use your running shoes for any other activity other than running. Gym, grocery trips, and all the walking around add to the mileage. Even if you’re just walking around in them, you’re still wearing out the support and cushioning.

Wash regularly:

As the first line of contact, your shoes can take quite a beating. Cleaning your sneakers is something you should be doing at least once a week or after any rainy, muddy run

You should also avoid throwing them in a washing machine, drying machine, or near a radiator. Instead, wash your running shoes manually, then let them air dry.

Take them Off Properly

Instead of using your foot to kick the shoes off, untie and loosen the laces before removing your shoes.

Forcing your feet out may put a lot of pressure on the laces and heel collar, which forces them to stretch out and lose their shape.

Store Right

Keeping your shoes in the trunk of your car or exposed to direct sunlight is another way to break them down sooner.

Instead, keep your shoes in a dry, cool place away from a heater or the trunk of your car.

If your shoes are wet, you can speed up the drying process by stuffing them with balls of newspaper to absorb the moisture.

Where to Find Cheap Running Clothes

You don’t have to break your bank account to get higher-end running wear. Instead, get your running gear from the following places.

Old Navy

For relatively cheaper but decent quality wear, Old Navy Active line provides a good selection of workout shirts, shorts and tops, and pants that have gotten rave reviews.

What’s more?

Old Navy often offers 30 percent and even 40 percent off sales to schedule your purchases accordingly.

Pricing: Clothes range from $5 to $30 per item.

H&M

One of my favorite places for inexpensive yet reliable activewear. H&M offers stylish and effective activewear items that can be used everywhere—running is no exception.

Pricing: Activewear range from $10 to $50.

Macey’s

Not only is Macey’s a great source of exercise clothing such as shorts, shirts, sports bras, and socks. For less, the store offers a range of reputable shoe brands, such as Nike, Asics, Adidas, and Skechers.

What’s more?

Macey’s also offers amazing regular sales on highly reputable brands, so remember to sign up for their newsletter to keep up on its current promos and deals.

Pricing: Clothes range from $5 to $30.

GAP

Gap Fit, Gap’s activewear line, is one of the inexpensive lines of activewear out there.

The brand has a wide variety of stylish and comfortable styles. It also lets you easily shop by type of workout and level of intensity.

Price range: $10 to $30 per item.

Zappos

Zappos offers a good range of activewear for runners of all ages, gender, and sizes. You can also find a wide selection of running shoes from Nike, Brooks, Asics, Hoka One One, and much more.

It also provides free standard shipping on virtually all orders, with no minimum required, which is one of the reasons the website has become so successful.

Price range: $10 to $30 per item.

Stick to Quality

Eventually, you’ll come across a cross of a piece of clothing that looks amazing

But is it worth it? Is it durable?

Nothing is worse than spending your hard-earned money on a garment that falls apart after just a few runs.

Quality gear should also last you through more than a single season, and there are a few measures you can take to tell if your workout items are well-made.

When shopping, check for the following:

The Fabrics

Check the tags that display the materials of the clothing piece. For example, what fabric is the clothing made of?

Next, check if the fabric wicks sweat away from the skin, which is essential for keeping dry and comfortable. Natural wicking fabrics include bamboo and wool, whereas synthetic ones include Lycra and Polyester.

Ideal fabrics usually contain polypropylene or fabrics such as Coolmax and Supplex.

These fabrics allow sweat to evaporate from your skin but do not leave you feeling sweaty and uncomfortable. Check also if there’s any brittle on the cloth.

The Seams

Check the seams. Good stitching is one of the best signs that a piece of clothing is high quality.

If the stitch work is subpar, it usually indicates that the items were cheaply made using cheap materials. Even the price tag says differently. So don’t bother to get stuff like this.

To check for quality, do the “pull test.”

Simply grip the fabric on both sides, pull on a seam and check if you see through the other side. If you can see, that’s a sign that the item might not be sewn properly.

Save Money On Running Nutrition

Gel packets, protein powders, energy bars, and supplements work well for sustaining your training caloric needs but can also be expensive.

Fortunately, there are some ways to help you save money on different running nutrition essentials.

These include:

Experiment

Go natural. Test out cheaper alternatives for energy during your long runs instead of sports gels. For example, try jelly beans, honey packets, candy corn, and other sweets.

Additional resource – Best sources of electrolytes for runners

Make your own:

You don’t have to buy every single protein bar. Instead, you can make your own and, in the process, save a lot of money.

Check out this YouTube Tutorial.

Buy in bulk

Your diet should be the main source of calories and nutrients, so keeping certain foods on hand is the way to go.

The best way to save money on food is to buy in bulk.

The main items include:

• Eggs
• Chicken breasts
• Canned tuna
• Frozen vegetables
• Rice
• Oatmeal
• Beans and lentils
• Nuts & seeds
• Dried fruits

Stay Injury Free

Medical bills stack up quickly when dealing with an injury.

And nobody’s immune

Run long enough, and you’ll sooner or later get hurt. The recovery cost can be extremely high depending on your injury and insurance converge.

To avoid falling into the trap of injury, do the following:

Listen to your body

Your body is your best coach. It’ll tell you when to keep going and when to stop. You just have to be willing to listen.

Progress slowly

Make it a rule never to increase your weekly mileage by more than 10 percent from one week to the next.

Stretch & foam roll

Regular mobility work helps protect your body against common injury by improving your range of motion and making your muscles more supple.

Cross-train:

Especially strength and non-weight-bearing training, as research has shown that regular resistance training helps runners avoid injury.

For more, check these posts:

• Weight training for runners
• Best strength exercises for runners
• Bodyweight training for runners
• Running Vs. strength training

Save Money On Races

Although you might not want to start racing anytime soon, chances are you might see in the future.

The following measures should help keep your racing costs at a minimum.

Sign Up Early

The best way to save money on racing fees is to sign up as early as possible. Most events offer early bird pricing.

Be A Member

If racing is important to you, join an affiliated running club. By doing so, you might take advantage of the occasional discounted or free race entry. It might not be a lot, but your money-saving efforts do add up in the long haul.

Race local

While travel can be fun, transportation, hotels, and meals can be more expensive than the race.

Instead of wasting money on hosting, save money and time by running races closer to home. You’ll find the registration fees relatively cheaper by sticking to local, often smaller, races.

Still keen on going to the race three hours flight away? Then  I’d recommend that you combine your races with vacation—destination races.

Two birds. One stone.

Cheap Running Gear – The Conclusion

There you have it! If you’re find cheap running gear, today’s measures and tips should help you get 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.

Looking to get the best of your race? Then you should start with the proper race warm-up.

Here’s the truth.

The warm-up is one of the most detrimental elements of a successful race, yet it’s also one of the often overlook aspects of pre-race preparation.

A good warm-up should prepare you for the transition from zero effort to race effort smoothly and efficiently, which improves your performance and reduces your risk of injury.

The warm-up doesn’t have to be complicated, though. You just need the right approach.

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

Regardless of your race, the following warm-up routine will help prepare for your event.

In the article, I’ll explain

• Why a warm-up is key
• Benefits of a warm-up
• Different warm-up routines for different races
• And so much more

The Golden Rule

Overall, the shorter the race, the longer and more thorough the warm-up needs to be.

The length and intensity of your race warm-up depend on your race distance and fitness level. Overall, warm-up seeds are more intense for shorter distances, such as a 5K,  and less strenuous for longer races, such as the marathon.

That’s why you should tailor your warm-up to the type and distance of the race.

For example, if you want to run your best 5K race, you’ll need to be at race speed from the start.

What’s more?

I’d recommend that you keep it similar to the same way you warm up during training. Don’t try anything new on race day.

Additional resource – Guide to pacing strategies for different races

The Benefits Of  A Race Warm-up

A proper warm-up for your race will help prevent injury and is the ideal way to improve your race performance.

The warm-up has two main purposes:

1. To prepare you for the physical demands of the race
2. To enhance your muscular systems dynamics, you’re less likely to get injured.

Warming up properly helps prepare your body to run hard and race fast.

Let’s dig more.

Increase Core Temperature

Warming up properly before a run or race raises your core temperature by heating your muscles.

This also improves your metabolism and speeds up the energy supply to your muscles—all of which sets the stage for better performance.

Improve Muscle Performance

As your heart rate increases, your muscle temperature, and resistance—or viscosity—decreases.

This improves both muscle contraction and relaxation, which improves athletic performance.

Prevents Injury

Research has shown that warm-ups help limit injury risk.

How?

It improves tissue and muscle flexibility while prepping your body to engage in intense movement.

What’s more?

You’re less likely to pull or tear a muscle when you’re well warmed up.

Improve Heart Function

A good warm-up, especially when it includes cardio movement, boosts cardiac output and respiratory minute volume (RMV), increasing your VO2 max.

For more on the importance of warming up for running performance and injury prevention, check the following sources;

• Why a Warmup is Key to a Successful Run
• Effects of Warming-up on Physical Performance:
• Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications
• Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review
• Benefits of Warm-Up Exercises
• Effects of Short or Long Warm-up on Intermediate Running Performance
• A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes
• Warm up intensity influences running performance despite prolonged recovery

Don’t Wait For Too Long

Although, as you can Cleary see, warm-ups have a lot to offer, as a rule, you shouldn’t wait too long between your warm-up and race start time. Or else, you risk losing some of the benefits of the warm-up.

As a general rule, complete the warm-up 5 to 10 minutes before the race starts.

I know.

This is not always possible due to corrals, crowds, wave start, bathroom wait, etc.

But at least pay attention to this and have a backup plan.

I’d recommend finding space away from the crowds and then performing your warm-up.

Next, head to the start line 5 to 10 minutes before the signal. You should also pay attention not to warm up too hard or too long before the race. This, again, can be counterproductive.

A long, intense warm-up may cause fatigue, negatively impacting your race performance

Stuck in a line? Then do butt kicks and high knees in line.

I recommend the Myrtle Routine for warm-up in case you want a well-rounded routines.

Warming Up for The 5K

I hate to sound like a broken record, but the shorter the distance, the longer you should warm up.

A 5K is an intense race. Therefore, it calls for an intense(r) warm-up. You’ll want to be 100 percent at the start line to run at your goal race pace.

So how should you warm up?

Depends on your fitness level and racing goals.

If this is your first 5K or you are joining a fun run (where speed doesn’t matter), performing a light 10 to 15 minutes warm-up before the start should be enough.

I’d recommend walking briskly or jogging for 5 to 10 minutes to gradually raise your heart rate and circulation.

Then perform 5 minutes of dynamic exercises to get your muscles and joints ready and release any tightness.

By then, your body will be warm and set to go.

But, if you’re looking to get the most out of the race or racing hard, you’ll want to prepare your body for top speed ahead of the start.

Start with a 5-minute walk to wake your body up, then run one to two miles at an easy and conversational pace. During the last half of the running warm-up, add four to six 30-second accelerations at your race pace. The stride-outs should feel comfortably hard.

Additional resource – How to avoid slowing down during  a race

Next, do a series of dynamic stretches, performing each movement for 30 to 45 seconds. The more, the merrier.

Some of the best moves include:

Leg swings

Walking lunges

Butt kicks

High knees

Inchworms

What’s more?

Try to complete your warm-up as close to the start of the race as you can. This might be easier in smaller events and more trying in larger ones. But at least do your best.

Have to get to the start line earlier? Then do your warm-up but then keep moving in the corral by running in place, doing butt kicks or knee lifts. Keep it active. This will help keep your body warm, especially on colder days.

A beginner runner? Try this couch to 5K plan.

Additional Resource – What’s A Good 5K Time For A Beginner.

Warming Up for The 10K

The 10K is another distance that will require you to start hard and fast if you want to run your best.

Run for 10-minute at an easy pace. It shouldn’t feel hard at all. Then do 4 to 6 strides at your 10K pace to get your body primed for fast speed.

Sure, I know it sounds counterintuitive to run before a race, but trust me, accelerations and strides are helpful—just make sure not to do too much.

Next, perform a dynamic stretching routine, doing plenty of high knees, running in place, butt kicks, and lunges. These should help you loosen up for the race.

Just keep in mind that static stretching—holding a strong stretch for 30 seconds or longer—is not recommended before racing, as research has shown that it can increase injury risk and hinder performance.

Going to be standing around before the race starts? Then you should stay warm and shed clothes just before the start (if possible).

I’d recommend starting your warm-up 30 minutes before the start time. This will give you enough time to warm up and get to the race’s start line. (Here’s the full guide to the couch to 10K plan)

Additional Resource – Here’s how to run a 10K in one hour

Warming Up For The Half Marathon

Finding the right recipe mix between energy conservation and preparation is tricky regarding the half marathon.

If this is your first half marathon, keep your warm-up simple since you’re trying to make it to the finish line and earn that medal instead of chasing a PR.

I recommend keeping it to a 5-minute brisk walk and some easy jogging for a few minutes to get your body loose. Then, save your energy for the race course.

Trying to PR and competing in a half marathon? Then run 2 miles and include a few race pace intervals later in the warm-up.

Is it a cold-weather race? Then jump into a hot shower before the race to help warm up your body before you head to the race venue.

Remember that you need to conserve your energy, so don’t perform too intensely of a warm-up and burn out before the start line. Ten minutes is enough, so plan it around the start line.

A beginner? Try my couch to half marathon plan.

Warming Up for The Marathon

I hate to state the obvious, but the full marathon is another event in which you’ll want to minimize your warm-up time and conserve your energy.

You got plenty of time to get into your race pace during a marathon. However, burning off a lot of energy in the warm-up be detrimental to your race performance.

Again, how you warm up depends on your fitness level and race goal.

In it for a PR? A 10-minute brisk walk, a few dynamic stretches, and yoga-like movements to focus on your breathing and how your body feels in the movement.

Remember that when it comes to the marathon, you still have plenty of miles—21.2 miles, to be precise—to get into your race pace and settle. So don’t feel ice you have to rush or expend too much energy that hinders your performance during the race.

Additional resources:

• • The Myrtle routine
  • How to prepare for your best running race
  • Here’s how to avoid a DNF in a race

• How to train for an 8K
• The couch to marathon plan

Race Warm-up Guide – The Conclusion

There you have it! If you’re serious about running your best event, you should always start off with the right race warm-up. 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.

Do you run regularly but are often plagued with an injury? Then you should add the single-leg bridge exercise to your training plan.

The single-leg bridge is an awesome exercise to isolate and strengthen your hip extensors—key running muscles (more on later).

You don’t need any special equipment for this exercise, so it can be performed virtually anytime, anywhere.

This makes the perfect fit for lower body exercises performed at the gym, in your bedroom, or even while traveling.

But how do you make the most out of it? That’s where today’s post comes in handy. In this article, I’ll be diving into the following:

• What the single-leg bridge
• The benefit of the single-leg glute bridge
• Who should be doing the single-leg glute bride
• How to do the single-leg glute bridge
• And so much more

What is the Single-Leg Glute Bridge

A form of advanced bridge exercise, this single-leg glute bridge is a fantastic exercise for targeting your posterior chain.

Consisting of a unilateral variation, the Single-Leg Glute Bridge targets muscle groups throughout your body, like the hip flexors, hamstrings, lower back muscles, and gluteal muscles, including the gluteus maximus, gluteus Medius, and gluteus minimums.

Without strong running muscles, you risk putting undue stress on your joints and other body parts. This not only hinders performance but can also cause injury.

The Benefits of Single-Leg Glute Bridge

the Single-Leg Glute Bridge is a unilateral exercise.

Unilateral training—or training one side at a time—works well to prevent and fix muscle imbalances. By performing unilateral exercises, you can build your muscles more evenly, which leads to better functionality and athletic power.  

In addition, this exercise can also be used as a strength test, helping to determine whether you’re at risk of certain injuries, especially a hamstring injury.

What’s more?

If you’re suffering from back, whether because you spend a long time in sitting positions or simply because of bad posture, strengthening your glutes may help relieve your pain.

Guess which exercise targets your glutes like nothing else? Of course, the Single-Leg Glute Bridge.

For more on the benefits of the single-leg bridge exercise, check the following resources:

• The effects of performing a one-legged bridge with hip abduction
• The single-leg glute bridge is a variation of the barbell hip thrust that involves unilateral hip extension.
• The Immediate Effects of Single Leg Bridge Exercise on Abdominal Muscle Activity
• How to Do Single Leg Bridges
• Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study
• How to Do the Glute Bridge and Why It’s So Important

Additional Resource – Your Guide to Groin Strains While Running

How to Perform The Single Glute Bridge

Start by laying on your back, hands by your sides, feet flat on the floor, with knees bent.

While engaging your core and glute muscles to support your body and pressing your left heel into the floor, kick your right foot up, extending your leg fully, so it is around 45 degrees on the ground.

While performing the single-leg bridge, keep your glutes and core engaged, toes pointed up. As you raise your hips, breathe and press down into the ground through your heel.

Hold the upward position for a moment, then lower your hoops slowly while keeping your right leg extended to return to the starting position.

Repeat 8 to 12 times, then switch sides to complete one set.

Perform reps and sets based on your strength level to maintain proper form throughout all sets and repetitions.

Additional Guide – Leg workouts for runners

Making The Single-Leg Bridge More Challenging – Variations

You can perform the single-leg bridge in many ways to match your skill level and goals.

Let’s look at some variation

Two-Leg Bridge

If you cannot perform the single-leg glute bridge, consider making it easier by sticking to the classic variation, in which you keep both feet on the floor bridge while performing the hip raise.

This should help you build enough strength and endurance to progress to the one-leg variation.

Additional resource – Clamshells for runners

Longer Hold

Instead of holding the top movement for a moment, try to keep your leg up for longer.

This puts even more pressure on your hips while further activating your core. I’d recommend starting with a 10-second hold, then working your way up to 45-second holds before returning to the starting position.

Additional Resource – 13 Exercises to improve running

Bridge March

Another variation that will have you panting for air is the bridge march. This exercise teaches you to stabilize your pelvis as your legs move and is ideal for runners and preventing low back pain.

Here’s how to perform the bridge march variation.

Begin by lying face-up, knees bent, and arms folded across your chest. Place your weight on your heels, with the toes slightly off the ground. Engage your reglues and core to bridge up.

Next,  press your heels into the ground and lift your hips up until your shoulders and knees are aligned, then raise your right leg toward your chest until your hip is at 90 degrees.

Hold for a moment, lower your right foot to the ground, and lift the left leg while keeping your hips raised throughout the movement.

Keep alternating your legs for the rest of the exercise. And do not let your hips sage as you march.

Additional reading – How to Avoid Running Injury