Cross Training For Runners

Do you often get sore quads from running? Then you have come to the right place.

Quad soreness is a common problem among runners—beginners and elites alike. In most cases, the pain is just annoying, but sometimes it can even sideline the most committed for days, or weeks, at a time.

In this post, I’ll dive into the causes of quad soreness and then share a few measures and tips that you can try to fix sore quads and return to running strong and pain-free.

If your quads are sore more than often, taking a few measures can help you return to running strong and pain-free.

But first, let’s cover the basics.

What Are The Quad Muscles?

The quads, or quadriceps, refer to the four muscles located in the front upper thigh between the pelvis and knee.

The four muscles include:

• The rectus femoris—which runs down the center of your thigh from the hip to the kneecap
• Vastus lateralis—which is located on the outer side of the front of the thigh
• Vastus medialis—which runs along the inner section of the front of the thigh
• Vastus intermedius—which extends down the center of the thigh

Although the quads are made of these four different muscles, most people think of them as one simple muscle and system.

Your quad muscles work “hand in hand” with your hamstrings to extend and bend your legs and perform other vital functions. That’s why the quads are some of the most important running muscles and are vital for all types of athletic endeavors.

For this reason, the quads are some of the most important running muscles and a key driver in virtually all athletic sports. This, as you can already tell, also means they’re susceptible to overuse or injury, which might the reason you’re experiencing quad soreness after running at times.

The price we pay.

Causes Of Quad Soreness In runners & What To Do About it

Training mistakes are the main reason behind most running injuries—quad soreness is no exception.

Muscle soreness is your body’s way of telling you that you’ve been gone a little beyond its comfort zone.

This happens when you put a lot of stress on the cells that make up your quads that aren’t quite used to the intensity of the exercise, which happens when you try to run further or faster than you’re used to.

Fortunately, over time, your quads will be more robust. But the keyword is time, and when you’re trying to rush things out and skip stages, you start getting too hurt.

Why Do my Quads Hurt After Running?

In most cases, some quad soreness is no cause for alarm. For example, if you changed up your training load recently, your quadriceps might experience delayed onset soreness (DOMS).

This condition is believed to be mainly caused by discomfort linked with micro-tears in the muscles during training.

This is thought to be a residual effect of the build-up of lactic acid in the muscle from intense training.

But dealing with chronic quad pain likely means a more severe injury.

Additional resource – Labral tears in runners

Drastic Increase in Volume

As previously stated, the main culprit behind quad soreness is overuse.

So it should be no surprise to experience soreness when you try increasing your overall training load—either by logging more miles or doing more speedwork. Both impact the workload of your quads.

As you up to training, you also increase the load on your quads, making them sore afterward.

Beginner Runners

If you just took up running for the first time, don’t feel surprised if you feel sore quads after running.

How come?

It takes time for your muscles to adapt to the high-impact nature of running. Unfortunately, it doesn’t happen overnight.

So if your quads are especially painful than your other muscles, it doesn’t mean that there’s something wrong with your technique, stride, or body. It’s just a part of the process.

Improper Landing

Another thing that may strain your quads is landing too far out in front of your center of gravity. This is known as overstriding and is believed to cause a plethora of overuse running injuries such as runners’ knees and ITBS.

Too Much Downhill Running

Although downhill running may feel like a break—especially after the climb portion—most runners are taken back by how sore their quadriceps can get the next day.

The reason is simple. Your quadriceps take in much more impact and stress when traveling downhill than while running on flat surfaces. For example, the impact of running on a flat surface is around two to three times your body weight with each step.

However, on the downhill, the impact is drastically higher since the ground is moving away from you, as in you are falling further down. Due to the compacted stress, your quad develops micro-tears, leading to excessive soreness over time.

The Solution

The downhill section is part and parcel of any running routine, especially if you live in a hilly area. You just can’t avoid downhills altogether.

But if you’re limping around due to sore quads, it helps to avoid them for a few days to give your body a chance to bounce back.

Additional resource – your guide to running with metatarsalgia

Limited Hip Mobility

Another common cause of quad soreness in runners is limited hip mobility, which is a known side effect of a sedentary lifestyle.

When you spend a lot of time in a seated position, you’ll force your hip flexors to work overtime and tighten up.

The solution

There are many exercises that can help you undo all that sitting.

The following stretches can activate and loosen your tight hip flexors, especially before a run.

Some of the best ones include

The Standard Quad Stretch

Lying Quad Stretch

The Kneeling Quad Stretch

What’s more?

You should also consider foam rolling your hip flexors after stretching to soothe any tightness or firmness before you run.

Try the following foam rolling exercise

How to Prevent Quads Soreness After Running

Here are the steps you need to prevent sore quads from running.

Warm-up And Cool Down

Start all of your runs—and workouts with a proper warm-up.

Trying to run while still feeling some quad soreness? Then perform your usual warm-up, then do a few easy stretches if your muscles still feel tight.

By properly warming up, you’ll help prevent your muscles from getting overly tight, which leaves you prone to injury.

A good warm-up routine should include plenty of dynamic exercises with flexibility and activation drills to help transition your body into “running mode.” This is especially the case after prolonged sitting.

Once you feel warmed up, ease into your run. You might still experience soreness on your first few steps, but it should fade as you continue.

If your soreness is chronic or getting worse as you keep running, stop running altogether and perform some pain-free cross-training instead. Think yoga, strength training, swimming, cycling, etc.

Additional Resource – Your Guide to Groin Strains While Running

Change Your Cadence

Cadence refers to the number of times your feet hit the ground in one minute of running. Also known as stride rate, cadence helps indicate whether you’re landing under your center of gravity or reaching your legs too far forward in front of your body.

The slower your cadence—the fewer steps you take per minute—the more likely you’re overstriding, the higher the impact you place on your ankles, knees, and hips.

Most research indicates that the optimal cadence for runners is around 180 steps per minute.

Additional Resource – Here’s the full guide to running watches

Strengthen Your Quads

The best way to safeguard your quadriceps from getting sore in the future is to make them stronger.

When you do this, you increase the tissue’s capacity for training and stress bearing.

The stronger the muscles, the more training capacity and the less risk of experiencing pain and injury when you log in more miles.

Some of the best exercises that strengthen the quads include:

• Squats
• Split squats
• Lunges
• Leg presses

Stretch After You Run

Build a habit of regularly stretching your running muscles, especially after hard runs and workouts.

Although dynamic stretching is the way for pre-run stretching, you should always stretch statically following a run.

Focus on your hips, hamstrings, calves, and of course, your quads and anything that felt tight during the run.

Try some Ice Therapy

A useful measure to soothing muscle soreness, especially after hard training, is ice baths.

Even jumping in cold water for a few minutes can help speed up recovery.

Ice therapy may also force your blood vessels in the quads to tighten, which promotes the draining of lactic acid out of your muscles.

Taking an ice bath is simple. All you have to do is fill a bath with cold water, then slowly immerse yourself into the cold water. Next, add some ice. This should slowly ease your way into it, especially if you hate the cold.

Not a fan of ice baths? Then try applying some ice packs on sore areas. Just make sure not to overdo it. You shouldn’t be icing any body parts for more than 10 to 15 minutes.

Additional resource – Common running injuries

Try Massage

Another option that has been shown to reduce muscle soreness is massage.

Massaging the impacted muscle(s) boosts blood flow, which helps bring oxygen and nutrients to the area, speeding up recovery.

Massage also reduces tension and stress in the muscles by helping loosen them up, which removes stiffness.

If you cannot invest time or money in a professional massage, try doing some gentle self-massage by using a massage tool such as a stick or a foam roller.

Check the following YouTube Tutorial on how to do it:

Eat Well

Your food choices also impact how sore you feel following a run. After all, what you put in your body makes a big difference in both recovery and performance.

Aim to replenish your fuel tanks as fast as possible post-run.  Research has suggested that your muscles might be the most receptive to nutrients within the first few hours after exercise.

Opt for a good balanced, and nutritious meal after a run. Focus on carbs and protein. You should also add in some healthy fats as well.

Most experts recommend taking 3 grams of carbs to every 1 gram of protein.

As a general rule, shoot for a post-run food ratio of 1 gram of protein for every 3 grams of carbs. You can try a protein shake or smoothie of fruits and yogurt—your choice.

Great examples include

• A protein shake
• A bagel with peanut butter
• Yogurt and banana

Don’t have the stomach for solid food following a run? Then try drinking chocolate milk. This should provide your body with enough carbs, protein, and other nutrients to kickstart the recovery process.

What’s more?

Drink plenty of water as it helps flush out toxin buildup that piles up throughout your muscles. Here’s the full guide to proper hydration.

Additional Resource – Here’s the full guide lower abdominal pain while running.

Take Plenty of Recovery

When it comes down to it, the best way to ward off quad soreness—and most other pains—is to give your body plenty of time to rest and bounce back.

Don’t jump into another hard run or workout the next day or soon, as this can only worsen your pain.

Instead, make sure to give your body time off to rest.

Downtime allows your body to soothe muscle soreness and pain so you can return to running to your fullest.

Additional Resource – Here’s the full guide to feeling bloated after running

Sore Quads After Running – Conclusion

Although it’s possible to keep quad soreness at bay by taking some of the above measures, if pain persists, you’re better to visit your doctor throughout the examination. This is because you might be injured or have a condition to blame for your pain.

Athletic therapy is a medical sphere that focuses on musculoskeletal disorders. Healthcare specialists don’t only treat existing damages. They also prevent them and assess how muscle, bone, or joint disorders got affected by the trauma.

Athletic therapists work with people who do a lot of physical exercises. These are not sports professionals but also those who pursue physical activity.

People often think that athletic therapists are doctors who support professionals during competitions. You can usually find them near the courts, football fields, or on the ice. However, many industries require these specialists too.

For example, athletic therapists work in fitness and sports centers and insurance companies. Their presence is necessary during various university and college competitions. Besides, athletic therapists help people in clinics and hospitals.

This profession has become extremely crucial since people do more sports all over the world. Today, athletic therapist jobs are well-paid and highly appreciated. Specialists in this sphere are regularly in contact with innovations and have access to state-of-the-art biotechnologies. However, becoming a therapist requires many years of preparation. Getting a job in this profession is also a complicated task.

Tasks of an athletic therapist

A certified athletic therapist is a specialist with an emphasis on the musculoskeletal system and biomechanics. They know how to prevent injuries and use this knowledge while working on special shoes or other things for sports professionals. Besides, athletic therapists deal with rehabilitation and clinical care. They elaborate on various programs that help people recover sooner and get back to their previous lives. On top, athletic therapists also often get involved in emergency care.

They assist people who got massive and complicated injuries during sports competitions. As a result, patients’ health depends on the first aid and professionalism of the therapists a lot. If they provide high-qualified aid, the rehabilitation process will be much easier and more effective.

As we see, the list of tasks is quite long. However, we could cut it down to the following duties: firstly, athletic therapists do the injury assessment; secondly, they have to manage severe traumatic dysfunctions.

Recognizing and taking action to prevent complications is the next crucial step. Athletic therapists provide first aid too. Also, they are in charge of picking up the right healthcare delivery systems for the patients.

Ultimately, these professionals also apply various strategies and techniques to foster a safe recovery that ensures full-fledged life. Returning to daily routine and an opportunity to live a normal life without restrictions may be a challenging task. However, with the right treatment and professional care, the chances are increasing.

How are Athletic Therapists not?

Before figuring out how to become an athletic therapist, let us start with distinguishing who these professionals are not. For instance, they are not physiotherapists, personal or team trainers.

Although physiotherapists and athletic therapists have much in common, they focus on slightly different things. Apart from musculoskeletal disorders, specialists from the first category also deal with cardiovascular and neurological problems. As a result, their scope of work is larger.

Trainers and coaches have to know the basics of athletic therapy. Otherwise, they won’t be able to help the people they are working with in case of emergency. However, therapists know way more about the subtleties of human biomechanics and provide high-qualified support. Like trainers, athletic therapists also prescribe individual training programs for patients.

They also work on various manual therapies and therapeutic modalities to provide people with effective techniques that bring them back to normal life. However, the main difference between the missions of therapists and trainers is that the first category helps people get their previous abilities while the second category cares about improving their physical state.

As we see, there are several areas close to athletic therapy. They have much in common, yet can’t be interchangeable. If you think of starting a professional path in one of the spheres mentioned above, keep in mind opportunities for your career growth. For instance, if you feel you’re not satisfied with your job as a personal trainer, you can try to start studying as an athlete therapist and then pursue a career as a physiotherapist.

How to become an Athletic Therapist?

To become an athletic therapist, you need a certification. For example, in Canada, the Canadian Athletic Therapists Association (CATA) issues such documents. To get them, one should successfully complete a bachelor’s degree. Additionally, candidates should accomplish an Athletic Therapy program at a CATA-accredited school.

Keep in mind that even having finished the program, you don’t automatically become a certified specialist. Before studying the chosen educational program, potential students have to check various resources for education and assess employment opportunities.

Although there is nowadays no strictly regulating legislation in the sphere, athletic therapists need to have several certifications that confirm their level of professionalism and experience. In Canada, specialists have to get certified by the Canadian Athletic Therapists Association (CATA) and become a member of the Alberta Athletic Therapists Association (AATA).

Applying candidates should have a completed bachelor’s degree and possess a valid Standard First Aid and Basic Life Support (BLS). Alternatively, they can have a CATA-approved equivalent. Also, candidates must have a valid First Responders certificate or CATA-approved equivalent. Successful completion of the Athletic Therapy program at an educational school accredited by CATA is another must-have on the list. Ultimately, the candidate should accomplish the National Certification Examination within 2 years from the date when they graduated from the accredited institution.

As we see, the educational and career path of athletic therapists is quite long and demanding. However, you will have a well-paying and fulfilling career with many professional options and an opportunity to make the lives of people better.

Sports and other physical activities have become an indispensable part of our routine. Therefore, specialists who help us prevent injuries, assess their damage to our bodies, and help successfully overcome physical challenges will always be much needed.

Besides, this sphere is one of the most innovative and fast-developing. Thus, as a specialist, you have a high chance to combine medical knowledge with engineering and cutting-edge technologies.

Looking for some advice on how to run safely with prescription glasses?

Then you’ve come to the right place.

If you’re a runner with imperfect vision, you might be wondering whether you should be logging the miles with your glasses or not.

Here’s the truth. Strapping on your glass while running can be annoying, especially if they get fogged up or skip down your nose.

However, leaving them home may put you in real danger. You might struggle to read signs, see uneven ground or obstacles, or notice what’s happening around you.

The more visually impaired you’re, the higher the danger.

Your eyes are there, after all, to guide you forward—away from danger and to safety.

The Runners Guide To Running Safely With Prescription Glasses

Without further ado, here are a few tips on how to run safely and efficiently with prescription glasses.

Get The Perfect Fit

Sweating and fogging are common problems while logging miles.  This can impact visibility and cause the glasses to slip out of your nose. That’s why choosing the right fit is key.

As a rule, steer clear of loose-fitting eyewear that can bounce off your face.

Instead, go for lightweight and snug-fit glasses. You should also pay attention to the glass’s size and measurements.

Back-Up Glasses

If you’re a typical prescription glasses user, then chances are you have more than a few pairs stuffed in your nightstand drawer

If you need corrective lenses while pounding the pavement, test out your spare glasses before buying a new pair of prescription running eyewear.

At the very least, you’ll learn more about your preferences, what works and what doesn’t, and how to manage your lenses before you likely damage a more expensive pair.

Additional guide  – How to run with seasonal Allergies

Prevent Slippage

One of the most common problems runners encounter when running with sunglasses is the inevitable glasses slipping down the nose.

This little annoyance can turn into a real problem a few miles in, especially as you start to build a sweat. Left unchecked, it also causes you to either break or lose your glasses on the course.

So how do you prevent your glasses from slipping?

You got many options. Get an adjustable strap or use a silicone anti-slip ear grip hook.

What’s more?

You should also consider getting our frames properly fitted. Loose-fitting frames can slip down your nose during a run, which is annoying and can also risk falling off your glasses entirely.

Visit the nearest optometrist to get your frames to fit comfortably and snugly while running.

Additional Resource – Why Do I sweat too much while running?

Try Other Alternatives

Depending on how visually impaired you’re, there are a few alternatives that you may want to try other than prescription glasses.

For starters, you can try contact lenses.

This may not work for everyone, but if possible, using contact is a viable option if you need a corrective lens while running. You might be surprised at the advances in contact technology. Who knows!

What’s more?

Contact may offer sharper optics and an increased field of vision.

What’s more?

Using contact rather than prescription glasses will enable you to strap on about any sports eyewear on the market.

You’ll also have more options instead of being limited to frames that take prescription lenses.

Normal sunglasses have a wider field of vision, are lighter, are more comfortable, and have better airflow for less fogging.

Another option is surgery, and as technology advanced, you’ve more options than before, like table Contact Lenses or LASIK surgery

Try Prescription Running glasses

Over the past few years, prescription sports glasses have progressed significantly in technical features and performance.

Some of the best brands that make prescription sports eyewear for runners include Oakley, Rudy Project, and Roka. They’ve all designed modern and reliable frames with the latest technology that looks as well as they perform.

Additional resource – How to choose running gloves

Prevent Falling

Looking to prevent your glasses from falling? Then consider using one of the popular eyewear bands, or what’s known as an eyewear retainer.

You must simply attach the bands to your frames and wear them around your neck to prevent them from falling off. That’s all.

Good eyewear retains one that’s easy to attach, fits comfortably around your glasses and neck, and is made of durable and easy-to-clean materials. One example is Croakiest.

Additional resource – How to run in the city

Say no To Fog

Your glasses are in constant contact with your skin while running. This means fog, sweat, dust, and grit can build up on the lenses and hinge area.

To prevent this problem, cleaning your glasses before and after running is key. This not only keeps your eyewear clear but also prolongs the lifespan of the glasses and lenses and stays smudge-free for clearer vision. If fogging is a recurring issue, choosing eyewear designed to handle these conditions can make a big difference.

Options like oakley anti fog prescription safety glasses are built to reduce fog buildup while providing the clarity and protection needed for active use.

For that reason, if you already have glasses and are not looking to replace them, look for an anti-fogging spray to apply to your glasses.

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Keep Your Glasses Secure

To stop your glasses from moving, or god forbid, falling while you run, slide some anti-slip ear hooks onto the arms or for a sports adjustable strap.

You can also use a beanie in winter or a bandana in summer to help keep your glasses in place.

Glasses-Free Running

Keen on running without glasses or contacts? Then, at the very least, know what you’re getting into. Doing this has many downsides. You don’t know what you’d be running into—until it’s too late.

To stay safe, take the following measures:

• Choose a smooth course that you know very well. I’d recommend heading to a nearby track that you’re familiar with.
• Are you running on asphalt? Then go for streets where there’s little traffic or no traffic at all. You can head to your local park, especially if it has paths you’re familiar with.
• Partner up. You can also run with a friend who can help you around obstacles and potential hazards.
• Train indoor. Hopping on the treadmill should be no problem, regardless of the time of the day or season.
• Be visible. Avoid running early in the morning or late at night. You’re already visually impaired. Don’t make things worse by letting others not see you.

Additional Resource – Running and pollution

Running with prescription glasses – The Conclusion

There you have it. If running with prescription glasses is an issue for you, then today’s post should set you off on the right path. The rest is just details.

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

Keep running strong.

David D.

Although running shoes and cross-trainers have a lot in common, the differences between the two means that you must choose the right type for activity.

So what are some of these differences, and how can you tell which one is?

Worry no more.

In this post, I’ll share the full guide on the key differences between running shoes vs. cross-training shoes so you can more easily choose the best for a given activity.

Training Vs. Running Shoes

Although running and cross-training (or non-running exercise) are two entirely different ways of training, many people still wear the same footwear for both activities.

This is a big mistake

Although running shoes and cross trainers can look the same to the untrained eye for injury prevention, comfort, and performance, it’s worth using the right shoe for the right activity. Otherwise, you’ll set yourself up for poor performance, pain, or even injury.

Let’s get into why.

What Are Cross-Training Shoes

Cross trainers are designed for a wider range of motion and multi-directional movements, including jumping, cutting, breaking, stopping, and changing direction quickly. This makes cross-trains suitable for a variety of workouts.

They also feature a flatter sole than standard road running shoes, which makes them more flexible.

What’s more?

Cross trainers also tend to be flatter with a lower heel-to-drop.

Cross-Training shoe Purpose

As the name implies, cross-training refers to a range of various workouts. By the same token, cross trainers are the all-catch term that refers to a wide range of shoes for different activities.

Think of cross-trains as your all-in gym shoe.

Cross trainers are designed to perform a variety of roles. You can use them for almost any non-running exercise, such as strength training, the elliptical machine, yoga, stretching, Zumba workout, or CrossFit.

This includes weight-bearing exercises such as squats and lunges, changes of direction, and multidirectional moves such as jumping.

Therefore, the main function of good cross trainers is to provide support and stability for the different exercises and movements you’d perform during cross-training.

In most models, cross-trainers feature a flatter and smoother outsole to increase ground contact for better stability. They also have a rounded edge to limit the risk of ankle rolling. This shoe also features a flexible midsole for multi-directional movement.

Can you run in your Cross Training shoes

While cross trainers may feel comfortable, I still won’t recommend them for running, especially on long-distance runs.

Running shoes

Although running has a lot to offer, the high-impact nature of the sport can take a toll on your muscles and joints. This, over time, can lead to pain and injury, especially if you’re not using the right footwear.

Running shoes are made for, wait for it, running. They’re designed for heel-to-toe movement and have a higher heel drop. This, in turn, gives them extra support and cushioning in the midfoot and heel.

What’s more?

Running shoes tend to be light for the best running experience. But, even if it’s just an ounce, over the miles, those extra ounces are fast to pile one to extra pounds. This will slow you down, and you don’t want that.

Running shoes feature extra arch support and cushioning than cross trainers, which can help reduce the risk for overuse injuries such as runners’ knee or stress fractures.

What’s more?

Running shoes tend to be lighter than cross-trainers. This is because a lighter design makes running easier, especially if you’re logging in many miles.

Here’s the full guide to running shoe types as well as a list of the best running shoe brands.

Do you Need Both Running Shoes and Cross Trainers?

Of course, you do, especially if you engage in activities other than running.

If you’re not into cross-training, then you should get started ASAP. I  cannot emphasize it enough.

You should also have different running shoes for different runs. Road shoes and trails shoe are designed for specific purposes, you know. Use the right one for the job.

Are you planning to do a lot of trail running? Then go for running shoes with deeper lugs and more durable uppers to help improve traction and protection while navigating technical terrains.

Additional Resource:

• Here’s the full guide to the different types of running shoes
• Here’s how to break in new running shoes.
• Here’s your guide to pain on top of the foot while running.
• Here’s the full guide to running shoe anatomy.
• How to measure foot size for running shoes
• Running shoes for plantar fasciitis

Conclusion

For these reasons—and some more—you shouldn’t be running in your cross-trainers.

They simply won’t offer enough support and cushioning, whether you’re pounding the pavement or running indoors on a treadmill. Be careful

As a runner, you are constantly working to keep yourself fit and healthy. Running is a passion that requires a conscientious commitment, which is exactly the sort of thing that improves the quality and length of your life. As such, you may be wondering if there is life insurance geared specifically towards runners.

While you are unlikely to find insurance products designed for runners, being a runner can impact your life insurance. You can choose the best option from the types of life insurance available with your specific needs in mind. Your runner’s lifestyle may also impact your premium, if you choose life insurance that requires a medical examination.

Life insurance can be confusing for anyone. Here’s what you need to know about life insurance as a runner.

What type of runner are you?

Before getting into the ins-and-outs of life insurance itself, it is important to reflect on how the type of running you do impacts your body.

If you run a few miles every day and occasionally complete a half-marathon, your health is likely ideal for a life insurance medical. Your heart health is likely benefiting from all the cardio, and since you are not pushing your body to extremes, it is likely in great shape too.

If, however, you regularly run marathons (and practice running long distances between those marathons), you may have experienced some issues impacting your muscles, tissues, bones, etc. That being said, these issues are unlikely to raise your premiums, as they are not injuries that put you at a higher risk of untimely death.

The same cannot necessarily be said for trail runners. Life insurers ask about any dangerous hobbies. Depending on the types of trails you run, your hobby could be considered dangerous. In most cases, you won’t have to worry. Only if you are trail running on mountains where accidents happen or where the elements are particularly risky might this come into play.

What life insurance should you get?

The good news is that as a runner, you will probably benefit from a medical exam by getting lower premiums. There are plans which don’t require medicals, but if you’re confident about your health, there is no need to avoid an exam.

In terms of the type of life insurance itself, there are two main categories: term insurance and whole life insurance.

Term life insurance covers you for a specific period of time – usually around twenty years. Many people get term insurance when they are in the prime of their life. It will take care of their families while children are still in school, but will not benefit them in any way once the term ends. It is the cheaper type of life insurance.

Whole life insurance, on the other hand, covers you for the rest of your life. Rather than paying a premium so as to get a fixed payout in the event of death, your premiums contribute to the eventual payout. Whole life insurance is significantly more expensive, but is perfect for people building real wealth for their families.

Your choice of life insurance will have more to do with your career and ambitions than with your running lifestyle (unless running is your career, of course). Choose whatever makes most sense to you, but try to do so as soon as possible. The younger you are when you start a life insurance policy, the cheaper it will be.

Do you need life insurance?

As a runner, you may be healthier than most of your agemates. Your heart health may be exceptional. Do you really need life insurance if you are healthy?

Unfortunately, no one can control everything that happens to them. Even if you manage to keep your heart healthy, there are other illnesses which you might get. There is also the possibility that you will be in an accident or simply in the wrong place at the wrong time.

Waiting until you are diagnosed with an illness to get life insurance is unwise, as you may not be able to get cover at that point. Getting life insurance when you are young and healthy is the best decision. It will ensure that your family is taken care of, without you having to spend too much money every month.

When looking to run your best race, making sure not to slow down can mean the difference between achieving a P.R. or a DNF. After spending countless hours training, the last thing you want is to get beat in the final stretch of a race.

There are many highs and lows during a race, but fortunately, if you keep moving forward while following a sound strategy, you can run your best race.

If you often find yourself slowing down at the mid-point or end of the race, there are some measures and steps you can take right now before and during the event to have a stronger finish.

How to Avoid Slowing Down During A Running Race

Without further ado, here are a few guidelines to help avoid slowing down during a race.

Interval Training

Keeping a strong pace throughout a race requires a strong body and mind. Interval training is the best way to improve your physical and mental readiness and strength.

For this reason, make sure to include plenty of hard interval sessions in a running plan to improve your strength and mental resilience. This can help you feel tougher in the end.

You can also add a faster mile to your long runs at the race pace to improve your confidence and mental toughness.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Embrace The hills

Want to take your intervals to the next levels? Do them on hills, as these can make you stronger, increase your lactate threshold, and improve the running economy—all of which lead to stronger finishes.

Additional Resource – Here’s your guide to running pace

Practice Race Pace

Have a habit of going out too fast? Then you better get familiar with the consistent pace you need to reach your goal.

The best way to ensure you maintain your pace during a race is to practice that pace during training. After all, he who sweats more in training bleeds less in battle.

This is especially helpful if you tend to go too fast from the get-go—even when you know the pace needed to run to reach your goal.

After a few practice workouts, take a mental note of how it feels to run at that pace.

Remember as many cues and signals as possible to recognize that when you’re in a race.

Notice your breathing rate, how quickly your feet and arms move, your overall exertion level, etc.

Additional Resource – Here’s how to create a running program

Increase Your Strength

You not only need strong lungs to run your best. Your muscles are also key, especially as you near the final stretch of a race. This is when your muscles are exhausted but still need to work hard.

For this reason, do plenty of strength training, mobility work, and plyometric training.

Here’s a simple workout routine that incorporates resistance training and plyo exercises that you can do twice a week.

• 30 air squats
• 20 lunges
• Ten jumping lunges
• One-minute plank hold
• One minute high knees
• 30-push ups
• Ten burpees
• Ten squat jumps
• Ten pull-ups

Then repeat the cycle two to three times.

During The race

Now let’s look at some of the steps to take during the race.

Additional Resource – Virtual Races Guide

Start Slow

One of the most common mistakes runners make during a race is coming out too fast right out of the gate.

Depending on the race length, aim to give yourself the first 1-2 minutes, even the first few miles, and then force yourself to slow down. After that, you should be running slow enough to think you’re going too slow for a race.

Making this race mistake is easy because most feel strong at the start.

Keep in mind that you have a lot of adrenaline rushing through your body on race day, and everything may seem easy at first for that reason.

Instead, be conservative at the start and give yourself a few minutes (or miles, depending on the race) to force yourself to slow down. At the very least, pick a pace you know you can maintain for the entire race.

Additional Resource – Your Guide to fun runs

Do a Negative Split

Unless you’re racing a sprint distance—think 100m to 800m—you should aim to cover the race’s second half faster than the first half. Research has shown that performing negative splits is the best way to achieve P.R.

This is easier said than done, as most runners initially feel strong and confident. But you also have to realize that for every second you run too fast early on, you risk having it slow you down in the second half of the race.

That’s why you need to perform some of your training runs as a negative split, running the second half faster than the first. Getting your body used to start slower then finishing fast will train you to finish strong during a race.

Start by running your first mile at a comfortable pace, then keep tags on your time at the mile marker.

Additional Readings:

• Here’s your guide to obstacle race course training.
• How to prepare for your best running race
• Here’s how to prevent a DNF in a race
• Age grading explained
• How to warm up for a race
• Here’s your guide to shakeout runs.

Curious about the importance of Magnesium for runners? Then you have come to the right place.

You can take many measures right now to ensure optimal muscle recovery, some of which involve consuming the right nutrients. That’s where Magnesium can help.

Although Magnesium doesn’t draw the same attention as other nutrients, it undoubtedly deserves the spotlight.

This is especially true if you want to improve your performance and recovery.

In this article, I’ll dive into the benefits of Magnesium for runners and how to get enough each day.

Sounds great?

Let’s get started.

What is Magnesium

Magnesium is one of the essential electrolytes in the human body, and healthy levels are key for the proper function of the heart and nervous system.

Let me explain more.

Magnesium is one the most important micronutrients in your body, where roughly 24 grams of the stuff is found.

About 50 percent of Magnesium is stored in your body and roughly the same in the intracellular space or inside the cell. About 1 percent of the total Magnesium is found in your blood.

This micronutrient is involved in roughly 300 biochemical reactions in your body and is vital for muscle function, energy production, heart health, insulin metabolism, protein synthesis, etc.

For these reasons—and some more—even the tiniest deficiency can impact your running performance and health.

Magnesium Deficient

Although magnesium is one of the most important nutrients in the body, deficiencies are pretty common, especially among runners and other endurance athletes.

Since magnesium is not found in high concentrations in vegetables and fruits, only a few people get enough of it.

Even though the daily allowance is only 420 mg a day for men and 320 mg for women, it’s a rate to have too much Magnesium in the body, so don’t worry about exceeding this level.

The Benefits of Magnesium For runners

So why should runners pay attention to their magnesium intake?

Many reasons. The fact is, Magnesium is likely one of THEE most important minerals in your body.

It’s needed for energy production, bone development, and muscle recovery. This micronutrient also protects you from oxidative damage, which is more likely a result of energy produced during training.

Again. Don’t take my word for it. Let’s check out some of the research.

• Research has found a strong link between increased magnesium intake and bone mineral density in endurance runners.
• Research published in the European Journal of Applied Physiology reported that one week of magnesium supplementation reduced muscle soreness after a 10K downhill trial run.
• Study out of Nutrients that looked at elite cyclists completing a 21-day event reported that supplementing with magnesium may have provided a protective layer against some of the muscle damage induced by hard training.

I can go on and on but you get the picture. But don’t get me wrong neither. I couldn’t find any strong proof that Magnesium helps improve endurance performance, but it may impact other variables such as muscle health and exercise recovery.

Additional resource – Running supplements for runners

Magnesium Deficiency Symptoms

Magnesium deficiencies are rampant. A survey has found that over 50 percent of adults were getting less than half of the recommended amount of Magnesium.

So how can you tell if you’re deficient in magnesium?

Simple. Check yourself for signs that you need more Magnesium. These include:

• Insomnia
• Frequent headaches
• Constipation
• Cramps
• Low energy
• Poor recovery following running
• Depression
• excessive fatigue
• Low bone density
• interrupted sleep
• inability to lose fat
• a weakened immune system
• fatal heart arrhythmias during intense exercise.

You may benefit from upping your magnesium levels if you’re experiencing a few or more of these symptoms.

Deficiencies are Common

Research suggests that about 48 percent of the United States population appears to fall short of satisfying their magnesium needs through their diet alone.

Long-distance runners are especially prone to magnesium shortages because much of it is lost in sweat—usually roughly 2 to 12 mg per liter of sweat. Thus, the more you sweat, the more Magnesium you shed.

How Much Magnesium do you Need?

The recommended daily allowance for Magnesium is around 320 to 420 for adults depending on age, gender, and other variables.

How do you Test For Magnesium

Since only 1 percent of Magnesium is found in the blood, it doesn’t show up well on most blood tests since most of the nutrient is stored in your muscles and bones. For this reason, checking how you feel and your food intake is a better way to measure your needs.

Additional Resource – Here’s your guide to pre and post run nutrition

How To Calculate Your Needs

As a general guideline, you might need 3 to 4 mg of Magnesium per pound of body weight. So, for example, a 180-pound runner would need around  540 to 720 mg per day.

You should also keep in mind magnesium needs increase as you age, especially after 30, due to bone loss.

What’s more?

Runners, and athletes in general, may need up to 10 to 20 percent more.

How To Improve Your Levels

Before you order supplements, try to boost the amount of magnesium-rich foods in your diet. Shoot for around 300mg to 400mg daily, including plenty of leafy greens in your diet. Keep in mind that the RDA for an adult is around 300 mg to 400 mg daily.

The best food sources of magnesium include green leafy vegetables, unrefined whole grains, nuts, dark chocolate, and seeds, especially pumpkin seeds and sunflower seeds, lentils, beans, peas, and soy.

Let’s check the amount in one 100-gram serving.

Fruits & veggies

• Kale: 88mg
• Green peas: 33mg
• Avocados: 29mg
• Spinach; 79mg

Legumes

• Lentils: 36mg
• Raw pinto beans: 176mg

Soy products

• Soybeans: 280mg
• Tofu: 60mg

Seeds

• Pumpkin seeds: 590mg
• Sesame seeds: 350mg
• Sunflower seeds: 325mg

Nuts

• Brazil nuts: 350mg
• Cashew nuts: 250mg
• Peanuts :160mg
• Walnuts: 150mg

How To Supplement With Magnesium

Although most people choose to supplement with a pill, when it comes to Magnesium, in some cases, the digestive system may fall short of absorbing nutrients efficiently.

To sidestep this, consider taking skin-absorbed supplements. These are often available in forms like oils, body butter, and flakes that you can add to your bath.

What’s more?

A post-workout magnesium bath is a fantastic way to help release tight muscles and soothe the mind.

Additional resource – What to eat after running at night

Do you need a Magnesium Supplement

Like any other micronutrient, magnesium is also consumed in supplemental form, especially if you cannot meet your required daily intake through diet alone.

Although supplements may have much to offer to those already magnesium-deficient, research has yet to confirm that supplementing with magnesium can consistently improve athletic performance in those with adequate levels.

Additional resource – Best sources of electrolytes for runners

Magnesium For Runners – The Conclusion

There you have it!  If you’re curious about the importance of magnesium for runners, then today’s post should set you off on the right path. The rest is just details.

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

In meantime thank you for stopping by.

Feeling dizzy and exhausted while running? Then you might be logging the miles dehydrated.

Here’s the truth. Dehydration can impact your running performance and health like nothing else. All runners need to pay attention, regardless of age or fitness level.

Here’s the full guide to hydrations, warning signs, and why runners need to be proactive about what and how much they’re drinking.

Sounds exciting?

Let’s get started.

What is Dehydration

Dehydration happens when you lose your more fluids, usually via sweating, than the amount you take in. You’re technically dehydrated when you lose more than two percent of your body weight in fluids.

This, in turn, zaps your body out of the water and fluids needed to perform its normal functions.

And athletic performance is no exception, as losing two percent of body weight in fluids may lead to a 4 to 6 percent drop in running performance. Not cool at all.

Of course, don’t take my word for it. The American College of Sports Medicine reported that dehydration of around two percent of body weight hinders aerobic performance in mild to hot weather.

In fact, the higher the levels of dehydration, the worse the exercise performance.

Therefore, if you’re serious about running your best, make it a goal to start your run/race well hydrated, and then keep your fluid levels throughout the run and replenish them afterward. Nothing complicated.

The Causes of Dehydration in Runners

Technically speaking, dehydration while running can be blamed on various factors.

These include

• Sweating and heavy breathing, or respiratory losses
• Energy burning as measured from indirect calorimetry measurement, or substrate oxidation
• Lack of water availability in the bladder
• Water oxidation

Combined, these variables can lead to a loss in body fluids that sets the stage for dehydration, especially over time and/or when the fluids are not replaced.

Additional resource – Here’s how much water a runner should drink

Why Hydration Matters

Whenever you run or exert your body in any way, you sweat. This triggers a chain of reactions that leads to reduced running performance, especially if you fail to replace your body fluids as soon as possible.

Few things can compromise your running performance faster than dehydration as a runner. Drinking enough water is key for protecting against heat-related conditions, such as heat stroke, which can have dire consequences.

What’s more?

Dehydration can slow you down. This research has found that even a small decrease in hydration can impair athletic performance.

When you sweat, several things take place.

• Your blood volume reduces, limiting the amount of blood returning to your heart.
• The amount of blood your heart pumps declines
• Your working muscles will receive less oxygen-rich blood
• Your body will aerobically produce less energy
• You’ll be forced to slow down.

That’s not a pretty picture, right?

Additional Resource – Why Do I sweat too much while running?

Here are the signs of dehydration.

• Thirst
• Dry mouth
• Feeling sluggish or lethargic
• Dry eyes
• Dizziness when running

As dehydration gets worse, the symptom will become much more severe, including:

• Muscle cramps
• Heavy legs
• Intense headaches
• Nausea and confusion
• Gi distress
• Extreme fatigue
• Stopping to sweat altogether
• Sharp decrease in running performance and output
• Dark urine with less volume

Ignore these, and hydrastine can rapidly cause heat exhaustion or heat stroke, resulting in hypovolemic shock and eventually death.

Additional resource – How to prevent nausea when running

Stats on Dehydration

Think you’re already drinking plenty of water, think again.

Research has reported that over 75 percent of Americans are walking around dehydrated.

If you happen to be one of the dehydrated ones—and you’re a runner—logging the miles may mean putting yourself at risk.

Any sliver limning?

Research has reported that following a thorough hydration plan during exercise, when compared to drinking only when thirsty, improves endurance performance, and it will help you ward off some of the nasty symptoms below.

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

Additional Resource – What’s the best temperature for running?

Drink Water

The best way to prevent dehydration is, of course, to drink enough water all day long—and not just around your workouts. This means having frequent glasses throughout the day instead of chugging larger amounts in one go

The problem with drinking too much water within a short time is that it will force the kidneys to flush it. This, in turn, leads to frequent bathroom breaks. And you don’t want that.

What’s more?

When you chug in too much water, you’re also diluting your body’s sodium balance, increasing your risk of hyponatremia during your run. Hyponatremia is as bad as dehydration.

As a general rule, aim to drink roughly 2-3 mL per pound of body weight three hours before a workout.

If you’re running for a long time and/or exercising in the heat, consider adding a sport or energy drink to help restore carbs and electrolytes.

Timing also matters. Let me explain.

Before Runs

Start your runs well hydrated. Overall, I’d recommend drinking 16 to 20 ounces of fluids two to three hours before running and another 8 ounces 20 to 30 minutes before starting your session.

Additional reference – Stop peeing when running

During Running

You might not need to drink on the run for a session lasting less than an hour that invokes moderate effort.

Instead of pouring water over your head, drink it. Drinking cools you from the inside out.

As a rough guideline, take 4 to 6 ounces of water every 15 to 20 minutes during your long runs—or any run exceeding one hour.

Running a long distance? Consider sports drinks with 4-6 percent carbs to replace lost carbs and electrolytes.

You can also use a hydration running vest.

After Running

To replace your fluid losses after a run, drink 16 to 24 ounces—roughly two to three cups—of fluid for every pound of bodyweight lost during training.

You should also keep track of your fluid intake, thirst, urine color, sweat loss, and bodyweight changes. And remember that it’s more efficient to drink tiny amounts of water throughout the day rather than a lot all at once.

Keep Track

Drinking water helps you stay well hydrated, but keeping track of your hydration levels ensures you are actually taking in enough fluid or too much.

The easiest way to keep tabs on your hydration is to check your urine. If it’s lemonade or straw color, you’re well hydrated. But if the urine is dark and yellow—think apple juice color—you need more fluids.

Another reliable way to monitor your hydrating is by measuring your sweat rate. This is especially helpful following a long run in which you’re pretty sure you have lost a lot of body fluids.

You can do this by taking your pre-run bodyweight and deducting your post-run bodyweight, recorded in an ounce. The number you get is the amount of fluid burned during training.

The test is simple. Weigh yourself before and after running. Ideally, you should weigh roughly the same.

But if you noticed that you’d lost more than a few pounds, then you’re likely not drinking enough water.

Only shed one to two percent of body weight? Then you’re likely in the hydration sweet spot. But losing more than two percent of your body weight means you need more hydration during your long runs.

Additional resource – What’s the best temperature for running

How much?

As far as I can tell, there’s no one-size-fits-all hydration rule for runners since everyone has a different body weight, sweat rate, training level, exercise effort, speed, etc.

However, most experts drink about 16 to 24 ounces of fluid for every pound lost, then plan to boost your fluid intake the next time you run.

In other words, if you shed more than two to three percent of your body weight during a workout, drink around 1.5 liters of fluid for each kilogram of lost body weight.

I’d also recommend eating something—think of a snack that contains some carbs and protein—to help kick off the recovery process.

Remember that it’s not easy to maintain your body weight during a long run, especially during the summer, so don’t feel alarmed if you lose more than a few pounds following a long run.

Additional resource – Ice bath for runners

Performance nutrition comes in all shapes and sizes, depending on an athlete’s sport and goals. I often get asked if an athlete needs to eat clean. As a sports dietitian, my answer depends on how one perceives the concept of “clean eating.” However, no matter the definition and whether I like it or not, athletes have been trending toward cleaner and more restrictive intake.

Unfortunately, it can be easy for an athlete, who often has an extremist personality, to take the concept of clean eating to an unhealthy level.

The philosophy of clean eating is aimed at providing whole foods with naturally-occurring fiber, vitamins and minerals intact with minimal processing. In addition, healthy clean eating habits should include consistency, balance and variety. Consistent meal and snack times combined with portion control teaches the body to have healthy boundaries with food.

Balance among food groups will promote macronutrient levels that make sense for weight management. Incorporating a variety of foods from each food group will increase our ability to achieve intake of a broad range of vitamins, minerals and antioxidants.

So what does a clean eating lifestyle exclude for athletes? Initiating a clean eating lifestyle does not mean that foods are required to be bland or unnecessarily limited. In fact, athletes often fail to meet their fueling and recovery demands the way it is because of demanding schedules and limited resources. Having said this, creating an additional barrier by limiting athletes to rigid food rules may do more harm than good. The first goal isn’t to identify what athletes can’t eat, but rather what they can.

A worldwide study of athletes from 24 sports across 58 countries illustrated that there is definitely a need for education on food choices, with making healthy choices being especially challenging when they are put into a buffet-style situations.

This dynamic creates the need for athletes to have access to pre-portioned healthy meal choices that make sense for fueling and recovery. Providing athletes with a variety of choices in the form of diversity from meal to meal rather than buffet-style presentation significantly reduces pressure to make the right choice and increases the chances that they will successfully meet their needs.

Prepared meal companies, such as Clean Eatz Kitchen, provide excellent solutions aimed at just this. Because every meal provides portioned-controlled whole foods, minimal preservatives, adequate protein and fruits or veggies as sources of antioxidants, technically every meal can be a right choice for an athlete to make!  

To reinforce the importance of focusing on whole food intake, we should talk about what the problem is with highly-processed foods. When foods are processed, several things take place. First of all, they are often stripped of nutritional value.

Let’s take grains, for instance. Refined grains are milled, a process that removes the outer bran and germ components to create a softer texture and optimize visual appeal. However, during this process, a grain also loses fiber, iron and B-vitamins. Often times, grains will then be enriched, which is an attempt to add nutrients back to the nutritionally-lacking food products.

Additional Resource – Here’s your guide to pre and post run nutrition

The same is true for fruits and veggies. It is not uncommon to see fruit juices and sauces or skinless veggies created for convenience purposes, which often require fortification because they have been shed of their nutritional value. Attention to these seemingly unnecessary nutritional stripping and refortifying processes has inspired an increased focus on “whole foods” and “clean” food products. Because honestly, wouldn’t it make more sense to just produce whole food products from the beginning? 

In addition to the loss of essential nutrients, food processing can also pack foods full of unwanted ingredients.

As highlighted by the Harvard School of Public Health, overconsumption of highly-processed foods often leads to weakened immunity related to high sugar and salt intake. High salt intake contributes to an increased risk for high blood pressure, heart disease and stroke. Excess sugar intake can amplify the risk for obesity, high blood pressure, inflammation, diabetes and fatty liver disease.

Chronic diseases such as these, in combination with limited intake of clean, wholesome foods such as fruits, veggies, whole grains and lean protein is a toxic combination for immune health. But not only is our physical health subject to an increased risk of early onset of aging and an increased risk for chronic disease comorbidities, unhealthy eating takes a toll on our mental health as well .  

Author – Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN. Resident Dietitian, Clean Eatz Kitchen