Cross Training For Runners

Short answer? Yep.

Long answer? Yep — but it works even better if you’re not downing three slices of cake a night.

Walking is hands down one of the best tools for fat loss, especially when paired with smart eating. I’m living proof. I didn’t overhaul my diet. I just walked—every damn day. I also tossed in some light weights, and over a year I dropped 10 pounds without starving or burning out.

It was slow. But it stuck.

The Math Behind the Walk

According to the stats, 1,000 steps burns about 30–40 calories, depending on your body size and pace.

So 10K steps? That’s about 300–400 calories a day, or roughly 2,100–2,800 per week.

That’s nearly two-thirds of a pound of fat burned off—just from walking. And that’s without even stepping inside a gym.

And if you’re heavier or walking faster, you’ll burn even more. I’ve seen clients shed weight walking 10K steps a day while barely changing their food intake.

It’s not magic. It’s consistency.

Let Me Tell You About Mark

Mark was 330 pounds and couldn’t handle typical workouts.

So we started simple: just walk.

He began with 3,000 steps. That alone was tough—he’d come back sweating and out of breath. But he stuck with it.

He got a Fitbit and turned it into a challenge.

• First 5K
• Then 7K
• Then 10K
• Eventually even 15K on some days

He explored parks, museums, his whole city. Walking became his lifestyle.

One year later, he lost over 100 pounds — without fad diets or killing himself at the gym. Just walking and being mindful with food.

That’s the kind of transformation that keeps me coaching.

But Let’s Be Real

If your diet’s a mess, no amount of walking will save you.

I say this to clients all the time: You can’t out-walk a bad diet.

But walking does help you control your appetite. After a good walk, you’re more likely to crave real food—not junk. Plus, when you’re out walking, you’re not in the kitchen snacking out of boredom.

Bonus benefit? Walking helps protect your muscle as you lose fat. That’s huge. People crash diet and lose muscle too fast — bad move.

Walking, especially with hills or stairs, keeps your muscles working. More muscle = better metabolism. That’s how you stay lean long-term.

And don’t forget the non-scale wins:

• Your jeans fit better
• Your energy’s up
• You’re sleeping like a baby

I’ve had readers tell me their waist shrank before the scale even moved. That’s walking at work.

One Redditor on r/loseit lost 40 pounds in just three months walking 10K a day while eating clean.

That’s fast—and they were super disciplined. But it shows what’s possible when you pair movement with good choices.

Your next move: If you’re walking for weight loss, stay patient. Keep the steps up and the food smart. Watch how your body—and life—change.

And celebrate every win, even the small ones.

Making 10,000 Steps a Daily Habit (Real Tips That Actually Work)

So, you know the science. You’ve seen the charts. You get why walking 10K steps a day is a big deal. But let’s talk about the hard part—turning it into a habit.

When I first aimed for 10,000 steps daily, I had to be deliberate. I’d glance at my tracker at 6 PM and see “4,000” and just groan. But over time, I figured out a bunch of sneaky little ways to get my steps in without making it feel like another job.

These aren’t abstract tips—they’re what I use in my life, what I give my clients, and what I’ve borrowed from some clever folks on Reddit and around the internet.

Here’s how you build the habit from the ground up:

1. Break It Up Into Mini-Wins

Don’t picture 5 miles all at once. That’s overwhelming. I like to chip away early—maybe 2,000 steps before breakfast, another chunk by lunch, and so on.

One Redditor said they just go on short walks a few times a day and hitting 15K “feels easy.” I’ve done that too—a quick 10-minute walk here, a block loop there. It adds up without killing your energy.

Try this: Set alarms. I used to have one labeled “Stretch & Stroll” at 10 AM and 3 PM. Sounds cheesy, but it worked.

2. Stack It With Stuff You Already Do

This one changed everything for me. After lunch? I walk. That’s the rule. Doesn’t matter if it’s 10 minutes or 20—I move.

It helps digestion, resets my head, and earns me 1,500+ steps easy. Another trick: walk during calls, during your kid’s soccer practice, or instead of scrolling your phone.

One of my clients ditched driving his daughter to school and walked instead. Same routine, but now he gets 2,000 extra steps every morning.

That’s how habits get locked in—attach them to stuff you already do.

3. Make Weekends Active (Skip the Couch Marathons)

I used to kill entire weekends binge-watching. Now? I mix in some movement:

• Farmers’ markets
• Beach walks
• Hikes
• Even just grabbing coffee and strolling

Those active plans add steps without “exercise” vibes. Some of my favorite memories are just long sunset walks with my girlfriend or exploring a new street market.

Make your downtime move you. It’s a win-win.

4. Park Farther, Walk Longer

You’ve heard it before, but seriously—it works.

Park farther. Take the longer sidewalk. Get off one bus stop earlier.

I’ll even go to the store and take the long route home just for the steps. Doesn’t cost me anything, and I avoid the stress of squeezing into a parking spot near the front.

Bonus: the more you do it, the more it becomes automatic.

5. Stairs Over Elevators – Always

I set a rule: if it’s under 5 floors, I’m taking the stairs.

At first, I was breathing hard after 3 floors (not gonna lie, I felt weak). But after a while, it got easier—and my legs got stronger too.

It’s not just about steps—it’s mini strength training. And yes, downstairs counts too. Just be careful on the knees.

6. If It’s Close, Walk It

Living in Bali, it’s easy to fall into the scooter trap. Even for a 2-minute trip, people fire up the bike. I used to do that too.

But now I walk to the local warung or a friend’s place down the street. Adds 2K steps easy, and I skip traffic.

One Redditor with a big dog said they hit 5K steps just doing basic errands plus a nightly walk. That’s solid passive mileage.

7. Use a Treadmill Desk (or March in Place)

Not everyone has this option, but if you work at a desk, try a cheap under-desk treadmill. I use one for emails and meetings.

I’m not jogging—just walking slow—but it adds up. If not, even a standing desk can help.

I’ve taken calls while marching in place, camera off. Feels silly? Maybe. But you get your steps without thinking.

One guy online said he watches Netflix while walking on a small treadmill. Turn TV time into step time. Boom.

8. Walk the Dog (Or Be the Dog)

Don’t have a dog? Borrow one. I walk my neighbor’s pup sometimes and get a solid workout without even trying.

If you do have a dog—lucky you. Built-in accountability. Can’t skip walks when those eyes are staring at you.

If you’re pet-less, treat yourself like the dog. Go outside. Same time each day. Non-negotiable.

Even better, rope in your partner or a friend. Evening walks with my girlfriend are our thing. We talk, laugh, walk. It doesn’t feel like exercise—it’s just life.

9. Add Fun – Dance, Music, Podcasts

Walking doesn’t need to be boring. I crank up podcasts and go.

Sometimes I keep walking just to finish an episode. Or I’ll dance around while folding laundry. Steps are steps.

One person online said they throw solo dance parties in their living room when they can’t go outside. I respect that.

Whether it’s music, audiobooks, or just new routes to explore—make it fun, or you won’t stick with it.

10. Track It – But Don’t Be a Slave to It

Fitness trackers help. Seeing your step count climb is like a mini reward.

I check mine midday to see if I need to move more. But I don’t obsess.

Don’t panic if you’re short. Some days I’m pacing in my kitchen at 9:45 PM to hit 10K. It’s not weird—it’s commitment.

11. Build a Routine That Sticks

Routine is king. I shoot for:

• 2K by 10 AM
• 5K by mid-afternoon
• Wrap up in the evening

Some days go sideways—meetings, travel, sick kids, whatever. That’s life. Do what you can.

The goal is most days, not every day. Aim for 5–6 good days a week.

Eventually, missing a day will feel off. That’s when you know it’s a real habit. And if you need motivation—share your journey. I post walks, daily counts, cool views, whatever.

A few readers started monthly step challenges. It’s not about perfection—it’s about showing up.

Final Thought (And Your Challenge)

So what now?

Simple: make a plan. Right now. One tiny change.

Maybe it’s:

• “I’ll walk 15 minutes after lunch.”
• “I’ll do a 5-minute dance break every hour.”

Write it down. Tell someone. That’s your Week 1 challenge.

Stack more habits as you go. Step by step, it becomes who you are.

You’ll notice you breathe easier. Sleep better. Maybe your jeans loosen a bit.

You’ll crave movement—not because you have to, but because it feels right.

So, what’s your next step?

Let’s crush that 10K goal—together.

Coach Dave, signing off.
See you out there.

Running requires not just physical strength but mental stamina as well. It’s about finding the motivation so that you wear the shoes and hit the ground every day. But the challenge is to maintain consistency. That’s why you need running apps, as they make the journey more enjoyable and turn your workouts into games.

Most online platforms these days have made access easier by getting rid of steps that aren’t needed. For instance, some apps come with payment methods that allow players to simply dive into the core activities without wasting much time on lengthy sign-up processes. One good example is the Pay N Play list, which shows how they now let players deposit and withdraw instantly without creating an account. So, the process becomes easier for players, and they are more likely to stick to it.

Running applications work on the same fundamentals. These apps use rewards, leaderboards, points, etc., to boost engagement levels. Some apps also come with exciting challenges to keep you aligned with your fitness goals. These small bursts of motivation turn into habits, which in turn lead to long-term change.

What Is Gamification?

Gamification is the process of adding engaging gaming elements to activities that are not traditionally games, but are added to build engagement. It does not simply track tasks, but with gamification, it lets you add:

• Points and scores to measure progress easily
• Levels and challenges to set SMART goals
• Badges and rewards to grant recognition to those who achieve their milestones
• Leaderboards that create a friendly and healthy competition with others
• Mission and storylines that turn everyday actions into part of a bigger journey

Around 59% of users report higher motivation due to gamification elements. The logic is simple to make regular tasks feel less boring and more fun. 

For example, instead of saying – “run 5 km,” an app might say “complete a mission to escape zombies,”. This makes the same activity more interesting.

Why Gamification Works for Runners

Gamification has turned running into a fun experience, which otherwise was considered a sweaty chore and not a walk in the park. Rather than simply counting miles, these apps tap into human psychology by uniting motivation, enjoyment, and tracking progress. Here’s why gamification hits the jackpot for runners:

• Helps set clear goals and rewards: The best thing about gamification is that it lets you use points and badges to add a sense of motivation that keeps the runners going on a day-to-day basis.
• Sets healthy competition among friends: With running apps, you can compete with your friends or other runners in a healthy way. This helps boost motivation and lets you stay accountable.
• Tracking progress: Levels and milestones stand as tangible symbols of growth and serve to motivate one to further advancement.
• Storytelling and adventure: The way some of these apps tell stories (like outrunning zombies) makes every run seem like a step toward a larger objective.
• Habit formation: A series of small wins can help build a habit. With this, a casual jogger can turn into a full-fledged runner in this way.

Top Mobile Apps That Use Gamification to Motivate Running

Running can sometimes feel boring, but when you have the right apps with you, it’s simply rewarding. Below are the top 4 popular mobile apps that use gamification to keep runners engaged.

(source: Freepik)

Zombies, Run!

Zombies, Run! is a UK-based fitness app that turns jogging into an exciting adventure. It has over 10 million players and makes workouts feel like a part of a mission. You can tune in to your favourite music while you run or jog, and sometimes, you may be chased by zombies, and that’s exactly when you need to speed up.

Along the way, you collect supplies that help you unlock buildings, trophies, and deeper storylines. The app comes with 500+ epic missions, weekly new workouts, and customisable modes, based on all fitness levels.

Strava

Strava is not just your average run logger; with over 100 million active users, it is a worldwide fitness community. The app offers cutting-edge performance and analysis tools coupled with social features that serve to motivate runners. Each run is tracked and mapped, with stats like pace, distance, elevation, etc., all of which present a concrete progress view over time.

Gamified through challenges, leaderboards, and achievements, Strava doubles as a mechanism prompting runners to challenge their comfort zones. The app offers more than 300,000 running clubs worldwide, which users can join to share results and receive appreciation from their peers.

Nike Run Club

Nike Run Club is a free running app and acts like your training buddy. The app is guided by audio runs led by world-class athletes and coaches, such as Eliud Kipchoge and Shalane Flanagan.

The training plans are highly structured and start from a 4-week beginner program to a 14-week half-marathon plan. This ensures runners can progress easily and consistently. The app comes with gamified features as well, such as weekly and monthly challenges, community features, etc.

Run An Empire

Run An Empire takes gamification to a new level by combining fitness with strategy gaming. You can claim virtual territories on the map as you walk or jog in the real world. This way, you can expand your empire. You can conquer more land as you move, which will further help you explore new routes. In fact, runners can also guide through different eras – be it the Stone Age or the Space Age.

Here’s a comparison table that will further help you understand each of the apps:

User Stories: Real Motivation From Gamification

Nike Run Club faced the common mobile app challenge of user churn. To address this issue, NRC added gamified mechanics such as timed challenges, progress celebrations, community engagement, and personalized coaching. The results they got were amazing too. They have reported 21% higher user retention and sustained engagement.

Considerations When Choosing a Running App

When you choose running apps, there are a few key pointers you need to keep in mind because not every app suits every runner.

• Check out your personal goals. What are you looking for? Is it training plans, storytelling, or data analysis? Choose an app based on your needs.
• Always check device compatibility. Make sure the app you choose syncs with the wearables you own.
• If working out with peers and healthy challenges are your thing, look for apps that provide leaderboards and group challenges. Some may also appreciate quiet motivation.
• Another factor to consider is the budget. Some apps are free, but some may have premium versions for extra functionalities.

The Broader Impact

Gamification does not just benefit the joggers or runners. Overall, they contribute to public health. In fact, when exercise feels like a game, people are more likely to stick to it. Based on a systematic review, it has been found that gamified interventions can boost empowerment and physical activity. This ripple effect does wonders for reducing healthcare pressures and building healthier communities.

Conclusion

Running apps that come with exciting gamification proves that motivation is more psychological than it is about fitness. With gamified mechanics at every stage, running becomes a rewarding experience and not a solo grind. Whether you like a supportive community or a playful adventure, the right app can help fulfil your goals, both on the road and in your personal journey toward wellness.

Let’s Clear Something Up: The Treadmill Isn’t Just a Backup Plan

It can actually be your secret weapon for fine-tuning running form. I use it all the time with my athletes—because nothing beats the controlled setup of a treadmill when you’re trying to lock in better mechanics.

Form Focus Runs

Think of this like form interval training. Pick one thing to work on—say posture—and zero in for five minutes.

Imagine balancing a glass of water on your head: back tall, shoulders loose, core on.

Next five minutes? Cadence. Count your steps, keep it snappy, light, and fast.

Then switch again—maybe arm swing. Are your arms driving back? Or are they crisscrossing like you’re in a boxing match?

The treadmill holds your pace steady, so there’s no messing with terrain or distractions. It gives your brain space to focus on one form cue at a time. I’ve used this approach to clean up sloppy habits in both new runners and folks chasing PRs.

Use a Mirror or Record Yourself

If your treadmill faces a mirror, great—use it. A quick glance can show you if you’re collapsing your posture or swinging one arm like a maniac.

If no mirror, prop your phone and film yourself running for 20–30 seconds. You’ll be shocked how much you miss by feel alone.

I once thought my form was solid—until I saw the video. Turned out my left foot was crossing over midline, and my arms were doing more flailing than driving. After I fixed those two things, my running felt smoother almost overnight.

Seriously, even a 1-minute clip can be a game-changer.

Cadence Drills with Music or a Metronome

Here’s one I love: Set a steady treadmill pace and focus only on cadence—your step rate.

Apps like “BeatRun” or just a good metronome track can help. The goal is to increase your steps per minute without speeding up the belt. That’s how you know you’re actually improving turnover—not cheating by going faster.

I’ve had athletes do this drill and walk away saying, “That felt weirdly easier.”

Why? Because a quicker cadence helps with efficiency and reduces overstriding. You build that memory here and take it with you when you hit the streets.

Use the Incline for Strength & Form

The incline button is criminally underused. A slight incline—think 4–6%—forces your body to engage the right muscles.

You’ll automatically:

• Lean forward slightly from the ankles (not the waist)
• Lift your knees a bit more
• Power through with your glutes and arms

This isn’t just hill training—it’s strength and form work rolled into one.

Try short intervals (1–2 minutes), focusing on posture and drive.

But heads-up: don’t hold the rails. If you need to grab them, the incline’s too steep and you’re not getting the real benefit.

Listen to Your Footstrike

Here’s a weird but effective trick—close your eyes (not literally, please) and listen to your footsteps.

Are they light and even? Or do they sound like you’re stomping grapes?

Heavy, thudding steps usually mean overstriding or hard heel striking. Try to “run quieter.”

Not only does this help with softer landings, but it also naturally nudges you into a more efficient midfoot strike and smoother rhythm.

I sometimes tell my runners: “Play the quiet game—how silent can you make your feet while holding the same pace?”

Bottom Line? The Treadmill Can Be Your Personal Running Lab

It strips away the variables—no wind, no terrain shifts, no traffic—and lets you isolate what matters.

Make one small tweak at a time. Test. Adjust. Repeat. This is how better form becomes second nature.

Just one heads-up: don’t live on the treadmill.

If your goal is outdoor racing, you still need to train outside regularly. Real-world running throws curveballs—uneven surfaces, wind resistance, and pace shifts you can’t mimic on a belt.

The treadmill is a tool, not a replacement. Use it smart.

What about you?
Have you ever used the treadmill to work on form?

What’s one thing you’ve noticed or changed?

Drop it below—I want to hear your tweaks and breakthroughs.

Got Form Questions? You’re Not Alone

You’ve got the tips, now here come the questions. Don’t worry — you’re not the only one wondering this stuff. Every runner, beginner or not, hits a point where they start second-guessing their form. So let’s break down the ones I hear most often, straight from the roads, trails, and coaching calls.

Q: How do I know if my form is actually decent?

A: Watch yourself. Literally. Have a buddy film you from the front and the side — just a short clip while you run by. Or prop your phone up and do a few strides. It’s one thing to feel like you’re doing it right, but video doesn’t lie.

You’re looking for a few key things: tall posture (no slouching), arms swinging naturally (not crossing your body), and feet landing under you — not way out in front. Ideally midfoot strike, not heel-slamming.

When I first saw myself on video, I was shocked. I thought I looked smooth… but I was leaning back like I was dodging an uppercut and swinging my arms like I was playing the drums.

Fixes? Start by asking a coach or joining a group run where you can get feedback. Even a quick tip from a seasoned runner can change everything. Just remember — feel isn’t always real. That outside view helps.

👉 Try it: Grab your phone, hit record, and run past it. What do you see?

Q: What are the most common form mistakes?

A: Oh man, where do I start? I’ve made most of them myself, and I’ve seen them all in the runners I coach. Here’s the hall-of-fame list:

• Overstriding: Foot lands way out in front, usually heel-first. Slams the brakes on your momentum and overloads your joints. Fix it by shortening your stride and upping your cadence.
• Hunched shoulders: Kills your breathing and looks like you’re carrying invisible bags. Stand tall, eyes forward. Pretend there’s a string pulling you up from the top of your head.
• Leaning too much: Either forward at the waist or way back behind your hips — both mess with efficiency. The lean should come from the ankles, not the back.
• Locked knees: Landing with a stiff leg? That’s like jumping and landing on a stick. You need a slight bend to absorb shock.
• Weird arms: Either flopping around or glued to your sides. Aim for 90-degree elbows, relaxed hands, swinging straight — not across your chest like you’re giving yourself a hug.
• Tension in the upper body: The classic Tin Man look. Clenched fists and tight traps eat energy. Shake it out mid-run if you feel yourself stiffening.
• Too much bounce: If you’re going up and down like a pogo stick, that’s energy wasted. Channel it forward with shorter, quicker steps.
• No core engagement: Weak core = sloppy form. You’ll notice it especially when you’re tired and your hips start to collapse.

The fix? Awareness. Catch yourself, adjust, and repeat. The more you pay attention, the more natural it becomes.

Q: Can I improve my form without hiring a coach?

A: Heck yes. A coach helps, sure, but you don’t need one to make progress. I’ve coached runners who started with nothing but YouTube and mirror drills. It’s all about being curious, consistent, and willing to tinker.

Start simple:

• Record yourself.
• Read/watch reliable form tips (like this).
• Practice in front of a mirror — posture, arms, etc.
• Add drills to your warm-up: high knees, butt kicks, skips, strides.

Even just 10 minutes a week focused on form can make a dent. And remember: don’t try to fix everything in one run. Pick one thing — posture, cadence, or footstrike — and drill it into muscle memory.

Mini challenge: Add 3 x 100m strides at the end of your next run and focus only on smooth form. No watch, just feel.

Q: Why does my form fall apart when I’m tired?

A: Because tired legs don’t lie. 😅

Fatigue exposes weakness. Your head drops, shoulders cave in, your stride gets sloppy, and suddenly you’re dragging your feet instead of gliding. That’s when most injuries sneak in.

But here’s the trick: practice running with good form while tired.

During long runs, I do mental form checks every mile. I ask myself: Am I still tall? Cadence quick? Arms relaxed? Sometimes just that little self-scan gives me a second wind.

Other tricks:

• Do drills or strides after your run when you’re a bit fatigued.
• Toss in planks or glute bridges at the end of a workout to train form under stress.
• Strengthen your core and glutes — they’re the first to quit when you’re beat.

If you want to look strong at mile 10, you’ve got to train like it during mile 10 of your long runs.

Q: What drills actually help with form?

A: These are my go-to’s. They look simple, but they work like magic when done consistently.

• High Knees: Builds knee drive and posture.
• Butt Kicks: Fires up your hamstrings and quick turnover.
• A/B Skips: Reinforces coordination and rhythm.
• Strides (100m): Helps imprint smooth, fast form without pressure.
• Carioca: Adds hip mobility and fun.

Toss them in after easy runs or before speed work. Two rounds of each takes maybe 10 minutes. That’s your weekly form booster.

Also do:

• Core work: Planks, dead bugs, side planks, bridges.
• Mobility drills: Leg swings, dynamic hip openers, foam rolling.

I used to blow these off, but once I started doing them weekly, my form held up longer — and I stopped hobbling around post-run.

Q: How often should I work on form?

A: Think “little and often.” Don’t overhaul everything at once — that’s a fast track to frustration or injury.

Here’s my formula:

• Pick one focus each week (posture, arms, cadence…).
• Check in on it during runs.
• Do drills 1–2 times per week.
• Add strides after 2–3 runs.
• Sneak in 10 mins of core/glute work twice weekly.

I call it “micro-dosing” your form. You’re not cramming — it’s like brushing your teeth. Small habit, big payoff.

And yes, it takes time. The first two weeks might feel awkward. But one day, you’ll realize it’s happening without thinking. That’s progress.

Q: Is the treadmill a good place to work on form?

A: Absolutely. In fact, it’s one of the best tools for form work — especially when it’s raining, dark, or too chaotic outside.

Why it works:

• No turns or traffic — just you and the belt.
• Constant pace = easier to focus on form.
• Mirrors = real-time feedback (if you don’t get dizzy staring at yourself).
• Can use metronomes to train cadence.

One trick I used: set a metronome app and match my cadence on the belt for 5-minute blocks. Helped me internalize what a 180-step cadence felt like.

Just don’t stare at your feet or slouch because it’s indoors. Pretend the race is right in front of you.

Q: Do I need fancy gear to fix my form?

A: Nope. A phone camera and your own eyeballs go a long way.

• Record yourself.
• Watch the footage.
• Make a few notes.
• Try again next week.

If you want to nerd out, some GPS watches show cadence, and there are metronome apps to help with rhythm. But honestly? 90% of the gains come from good old repetition, not gadgets.

If you’re lucky enough to have a treadmill and a mirror or a friend with a bike who’ll film you — use them. But don’t let gear be the barrier.

Your Turn:

What’s your biggest form struggle right now?
Ever seen yourself on video and been shocked?
Got a favorite drill that helped you run smoother?

Drop it in the comments or shoot me a DM. Let’s talk real-runner form fixes.

Let’s Talk About the Myrtl Routine (and Why It Saved My Knees)

If you’ve made it this far, you’re probably dealing with one of the most annoying runner problems out there: IT Band Syndrome. I’ve been there too—that sharp, nagging pain on the outside of the knee that shows up like clockwork during long runs or downhills. Brutal.

Now here’s the thing: Myrtl changed the game for me. Not overnight, but it absolutely helped fix my IT band issues because it went after the real cause: weak, lazy hips.

Why the IT Band Freaks Out in the First Place

The iliotibial band (IT band) is this thick strap of tissue that runs down the outside of your leg from hip to knee. It’s not a muscle—it doesn’t stretch or strengthen like one. So when it acts up, it’s usually because of bad movement patterns.

And that’s where the hips come in.

When your hip abductors and glutes aren’t doing their job—when they’re weak or tight—your knee collapses inward just a little with each step. That puts pressure on the IT band, especially when you’re running downhill or increasing volume.

Same goes for tight hip flexors or an overactive TFL (tensor fasciae latae)—both pull on that IT band and make things worse.

I’ve seen it time and time again: weak hips = angry IT band.

Why I Trust Myrtl (And You Should Too)

The Myrtl routine goes after this exact weakness. It strengthens the stuff that matters—glute med, glute max, and hip rotators—and loosens what’s too tight.

• Clamshells, lateral leg raises, hydrants? These are gold for your glute med.
• Donkey kicks fire up the glute max so it can help stabilize your stride.
• Leg swings and hip circles work on loosening up that cranky TFL and tight hips.

To put it simply: Myrtl gives your stride the stability it’s been missing. That’s why I call it prehab—it fixes the root problem before you break down.

I’m not the only one saying this. Some physios literally hand out a version of Myrtl to runners with ITBS. It’s simple, but it works—if you stick to it.

Real Talk from Runners

Want proof? Hop on any running forum and search for ITBS and Myrtl. In one thread, a runner said:

“I had ITBS and felt like I had tried everything… The thing that actually helped was doing the Myrtl routine every day. I saw nearly immediate results.”

And that wasn’t a one-off. Dozens of others chimed in saying “Second that,” “Third that,” and so on. Some saw results in days. Others took a few weeks.

But the common theme? They stuck with it, and it worked.

I had a guy I was coaching—he’d get pain at mile 10 like clockwork. We added Myrtl before every run and on off-days. Three weeks later? Zero knee pain and a strong half-marathon finish. He was shocked. I wasn’t.

Research-Backed Too (Not Just Bro Science)

This isn’t just anecdotal, either. A study review by Dr. Reed Ferber looked at the link between weak hips and running injuries. He found that weak abductors often lead to knee tracking issues, including ITBS and patellofemoral pain.

And when runners trained their hips for six weeks? Most of them got better. The pain dropped, and the knees tracked properly again.

It’s not complicated: Fix the hips, fix the knees.

That’s what Myrtl does—builds up the muscles that keep your knees aligned, especially under load.

Important Note: Don’t Be a Hero

If your knee is already super inflamed, don’t just power through with exercises. Take care of the basics first—rest, ice, maybe cut back your mileage for a few days.

Then bring in Myrtl consistently. Not once a week when you remember. Every day at first. Then scale back for maintenance.

Myrtl isn’t magic—but it works if you work it.

My Athlete Amanda: From IT Band to Finish Line

Let me tell you about Amanda. She was training for her first marathon, and by week 8 she felt that classic outside-the-knee pain. She panicked. Thought her training was over.

We dropped her mileage a bit and started daily Myrtl.

At first, even clamshells were hard—her hips were that weak. But she kept at it.

Two weeks later? Pain gone. And even better? She said she felt stronger running uphill.

She crushed her marathon. At the finish line, she told me:

“It was the hips. Fixing my hips made all the difference.”

And yeah—it usually does.

Myrtl Helps More Than Just ITBS

This routine isn’t just for ITBS.

• Runner’s knee? That under-the-kneecap pain often comes from poor hip control.
• Piriformis syndrome? Strengthening the glutes can take pressure off that tiny troublemaker.
• Low back pain? That often stems from tight hip flexors and weak glutes—exactly what Myrtl addresses.

Oh—and remember this: Over 50% of all running injuries hit the knee. (Reuters.com)

If you want to lower your odds of joining that stat, build stronger hips and glutes.

Final Word: Make It a Habit

Is Myrtl glamorous? Nope. But skipping it is like skipping your warm-up before a race and expecting a PR. You’re gambling.

Myrtl takes 10 minutes. Do it before or after a run, or on off days. Build it into your week. Treat it like brushing your teeth—because it’ll keep your knees and hips from falling apart.

Here’s my challenge to you: Try it daily for the next two weeks.

Then come back and tell me how your knees feel.

What’s your go-to move in the Myrtl routine?
Have you tried it before? What’s holding you back from making it a habit?

Let’s hear it.

Can a Low-Carb, High-Fat Diet Hurt My Running?

Short answer: In the beginning? Yeah, probably.

When I first tried keto, my runs felt sluggish. That’s totally normal.

If you’re used to running on carbs, switching fuels throws your body into temporary confusion. Studies back this up—one even showed a 5% drop in VO₂ max pace during the early keto phase.

But here’s the trade-off: after a few weeks, once you’re fat-adapted, that bonk you used to dread? It practically disappears (source).

Some keto runners say they feel more stable—no mid-run crashes, no urgent gel panic. I’ve felt that too.

You lose a bit of top-end speed, but gain steady, grind-it-out endurance.

Just be honest with your goals. If you’re training for a 5K PR, you might want to keep carbs in the mix. But if you’re going long and steady? Keto can absolutely work.

How Long Until I’m Fat-Adapted?

This isn’t an overnight fix.

For me, it took around 5 weeks to feel solid again. And I didn’t really hit my stride until week 8.

Most runners take anywhere from 4 to 8 weeks, though some might need up to 12. The first 10 days? Brutal. That’s when you’re dragging, cranky, and questioning all your life choices.

A Reddit user nailed it: “Be prepared for it to suck for at least 6–8 weeks.” Yep, that tracks.

And here’s the deal—every time you break keto, it resets the clock. Don’t bounce in and out. Stay consistent and push through.

What’s the “Keto Flu”—and How Do I Survive It as a Runner?

Keto flu isn’t an actual virus—it’s dehydration and electrolyte loss wrapped in fatigue, headaches, and crankiness.

When you ditch carbs, your body dumps water. Glycogen holds water, and when that goes, so does your hydration—and key electrolytes like sodium, magnesium, and potassium.

Add running (and sweating), and you’ve got a recipe for disaster if you’re not on top of your salt game.

Here’s what helped me:

• Drink more water. Way more.
• Add salt to everything.
• Use an electrolyte mix (look for sodium, potassium, magnesium).
• Broth is magic.
• Eat avocados, nuts, leafy greens—they pack minerals.
• Pre-run salt pinch—yes, really. Sometimes I take a little salt before heading out, especially in Bali’s heat.

This phase usually passes within a few days to a week, especially once you dial in the electrolytes.

And for the love of recovery—don’t schedule a 20-miler on day 3 of keto flu. Ease into training.

Can I Use Keto Just for Weight Loss, Then Go Back?

Yep. That’s actually how I use it.

I’ll go strict keto for 4–6 weeks to reset, then slowly reintroduce carbs (not pizza and beer—think sweet potatoes and fruit).

A smooth transition is key. If you jump from strict keto to high-carb junk, you’ll gain weight fast—some water, some fat.

A smart approach? “Keto to lose, low-carb to maintain.” One guy on Reddit nailed it. Bump carbs to ~100g/day, stick to quality sources, and keep moving. That’s what I do when I want more flexibility without backsliding.

And if you’re racing? Try “train low, race high.” Low-carb during base building, carbs around race day.

What’s Good Fuel for Long Runs on Keto?

Once you’re fat-adapted, you don’t need much for runs under 2 hours. But when you go longer, here’s what’s worked for me:

• Electrolyte water – I sip it all day in Bali.
• MCT oil/coconut oil – I’ve downed a spoonful mid-run. Weird, but it works.
• Nut butter packets – Like almond or peanut butter. Great fuel with fat and protein.
• Homemade keto bombs – Almond butter + coconut oil + cocoa + sea salt = mini power bites.
• A little carb mid-race – Zach Bitter takes 40g/hour during ultras and stays in fat-burn mode. I’ve used a half-gel or a small bit of UCAN in races. Didn’t knock me out of ketosis.

Always test during training. Your stomach needs to be ready—especially for fat-based fuel.

Is Keto Safe and Sustainable for Runners?

For most healthy runners? Yes, it’s safe.

But it’s not for everyone. Some folks see a rise in LDL cholesterol. Others feel great at first, then flat after a few months.

Watch for:

• Constant fatigue
• Sleep issues
• Low motivation
• Hormonal shifts (especially women)

If that’s you, maybe cycle in more carbs or take a break.

Long-term keto runners exist—and some thrive. But I prefer a flexible low-carb approach. About 20–30% of my calories from carbs in peak training works best. I get the benefits without the burnout.

Can You Run a Marathon on Keto?

Absolutely. I’ve done it, and so have many others.

Even lean runners have thousands of calories of fat stored—plenty to fuel 26.2 miles. But it only works if you’re fully adapted.

Don’t try it a month into keto. Practice fueling in training.

Some keto runners take in 20–30g carbs/hour on race day and still burn mostly fat. Just don’t make race day your first experiment.

Will Keto Make Me Faster?

Honestly? No. Not right away.

In fact, studies show runners on keto burn more fat during exercise, but they often perform worse in shorter races—like up to 25K.

That’s because fat-burning isn’t as efficient as carb-burning at high speeds.

Where keto shines is in ultras, back-to-back long runs, and avoiding the wall. It’s about fueling smarter, not necessarily faster.

What Should I Eat During Long Runs or Races?

Here’s my playbook:

• Option 1: Nothing but electrolytes.
  Perfect if your run is under 2 hours and you’re fully fat-adapted.
• Option 2: Fat-based fuel.
  MCT oil, nut butters, cheese (if your stomach can handle it).
• Option 3: Small carb dose.
  10–20g per hour. Won’t knock you out of fat-burn mode if your body’s trained to use both.

Test it all in training. Your gut matters as much as your legs on race day.

Why Are Electrolytes So Important on Keto?

Because insulin drops on keto, and insulin usually helps retain sodium.

Less insulin = more salt loss.

Then add sweating from runs? You’re in an electrolyte hole fast.

My personal fix:

• Salt every meal.
• Electrolyte tablets or powder (I love LMNT).
• Salt tabs on long runs.
• Avocados, nuts, leafy greens = bonus minerals.

I aim for about:

• 3–5g sodium
• 1–3g potassium
• 300–500mg magnesium

Don’t guess. Dial this in or your runs will suffer.

Should I Go Keto While Training for a Marathon PR?

Not if race day is close.

If you’re trying to break 1:30 and your race is in 2 months, keto could wreck your speed while you adapt. That VO₂ max dip? It’s real.

But if your next race is 6–12 months away, go for it. Use your base-building phase to experiment. Train low, race high. I know runners who’ve crushed PRs on a hybrid approach.

But don’t gamble if your A-race is soon. Stick to what works until the off-season.

Can I Build Muscle on Keto While Running?

Yes, but it’s harder—and you have to be smart.

On keto, you’re not getting the same insulin-driven muscle growth that carbs provide. So:

• Eat enough protein (I go for 0.7–1g per pound of body weight).
• Don’t eat too few calories.
• Strength train 2x/week.
• Get protein post-run or post-lift.

I’ve maintained muscle while running 70+ km/week on keto—but I don’t slack on weights or protein.

Common Mistakes Runners Make on Keto

Here’s what I’ve seen—and sometimes done myself:

• Going hard too soon – Don’t schedule intervals in week 1.
• Not eating enough fat/calories – You need fuel. Don’t fear the fat.
• Skipping electrolytes – Major energy killer.
• Keto one day, pizza the next – You’ll never adapt that way.
• Ignoring warning signs – Dizziness or heart flutters? Stop and reassess.
• Testing keto on race day – Huge mistake. Always test your plan during long runs.

Is Keto Healthy for Runners Long-Term?

That depends on how you do it.

Pros:

• Lower blood sugar
• Stable energy
• Potential weight loss
• Reduced inflammation

Cons:

• Nutrient gaps (if you avoid veggies)
• Higher LDL in some
• Thyroid/mood issues for some people long-term

What works for me is cycling. I go strict keto for 4–6 weeks, then reintroduce carbs.

Some do well on 50–100g carbs/day long-term—still low-carb, just more flexible.

Monitor your labs, energy, and mood. If they’re off, adjust.

What If I Panic Before Race Day and Want Carbs?

You can reintroduce carbs—but ease in.

Don’t binge carbs the night before if you’ve been keto for months. Your body might not know what to do with them. You’ll risk a sugar crash or gut issues.

Instead, start 3–4 days out. Try 150–200g of carbs daily—low-GI, easy stuff like sweet potatoes or fruit.

But don’t beat yourself up for taking a gel mid-race if you need it. The goal is to finish strong—not to prove some keto purity badge.

Your Turn:

Tried keto as a runner? How did it go?
What’s your biggest question or struggle with low-carb training?

Drop a comment. Let’s share war stories.
#KetoRunning

One of the wildest things I learned going low-carb wasn’t just about macros or blood sugar—it was how freaking creative you can get with food. It’s like kitchen bootcamp for runners.

Craving pizza? No problem—make a crust out of cauliflower or even ground chicken. Missing rice? Cauli rice is your new training partner. Want noodles? Zucchini and shirataki noodles have your back. Even chips—yes, cheese chips—can slide in as a game-day snack.

Once you start food hacking like this, you realize you’re not giving anything up—you’re just eating smarter.

Here are some go-to swaps that became staples in my kitchen when I went full keto:

Cauliflower is King

Cauliflower’s the MVP of keto swaps. I used to think of it as just a boring side veggie, but now I’ve riced it, mashed it, roasted it, and even baked it into a pizza crust.

Real talk—I’ve made cauli rice by blitzing it in a food processor and tossing it in olive oil with garlic. Tastes great, feels like a carb fix, and no guilt.

For mashed potatoes, I go full-on buttery with cream, salt, and pepper—honestly, I like it better than the real thing.

Even cauliflower pizza crust? Yep, it works. Mix cauli rice with egg and cheese, bake it, and you get a sturdy-enough base for toppings that actually satisfies your pizza craving. Not cardboard. Real food.

Recipe #3 in the list uses this same idea as a base for a spicy shrimp & avocado bowl, and it slaps.

Zucchini & Veggie “Noodles”

I bought a cheap spiralizer and suddenly zucchini turned into my carb-saving hero. Toss those zoodles in a pan for a minute or two and you’ve got a solid spaghetti stand-in.

They soak up sauce like a champ, and they don’t weigh you down. There’s a recipe below that uses them in a cheese and tomato salad—it made me want to spiralize everything in sight.

Spaghetti squash is another clutch move. Once roasted, the flesh pulls apart like angel hair pasta. I’ve used it in carbonara-style dishes—with eggs, cheese, and bacon—and it’s shockingly satisfying.

Cabbage also deserves more credit: shredded, sautéed, and tossed into soups or stir-fries, it’s cheap, filling, and fast.

Lettuce Wraps & Stuffed Veggies

Who needs buns when you’ve got lettuce or eggplant?

I started eating my burgers “protein style” wrapped in lettuce—not gonna lie, it’s messy—but it hits different.

One of the recipes below (Keto Eggplant Burgers) uses thick grilled eggplant slices instead of bread. Not only does it work, it adds this earthy flavor that levels up the whole meal.

I’ve even used portobello mushrooms as burger buns—savory, meaty, and lower carb.

Stuffed bell peppers? All day. I pack them with ground beef and melted cheese for a low-carb meal that feels like a cheat.

And for the wild ones out there—I once hollowed out a cucumber and stuck a hot dog inside. Yeah, that happened. Don’t knock it till you try it.

Almond & Coconut Flour (Flourless Baking)

Bread’s not off-limits if you’ve got almond or coconut flour. Almond flour gives you that nutty, rich base—while coconut flour is crazy absorbent (seriously, use less than you think).

I’ve baked everything from muffins to quick breads using a mix of the two.

• The Garlic Keto Bread (#1 on the list) is legit.
• Cornbread-style Keto Bread (#7)? Tastes like the real deal, minus the crash.
• There’s also a Coconut Flatbread (#13) I whip up on weekends and use as wraps.

My go-to hack was a microwave mug bread: almond flour, an egg, a bit of butter, zap it for a minute, and toast it up. It’s not bakery-level, but once you butter it, you don’t care.

I even found tortilla recipes that are just egg and cheese, baked thin and crisp.

Cheese is Your Secret Weapon (Crusts, Chips, Shells)

Cheese isn’t just a topping—it’s a structure.

One of my favorite keto hacks: drop little piles of shredded cheddar on a baking sheet and bake until crispy. Boom—cheese chips. That’s all you need.

The Keto Cheese Chips (#24) recipe does exactly this. Mozzarella or cheddar, baked into crunchy, salty gold.

Want taco shells? Melt cheddar into a circle, then drape it over something round while it cools. That’s the magic behind the Low-Carb Cheese Taco Shells (#15).

First time I bit into one, I couldn’t stop smiling—it’s like the crispy edge of grilled cheese turned into a taco shell.

And don’t sleep on cheese-based crusts.

The Zucchini Crust Grilled Cheese (#10) blends shredded zucchini, egg, and cheese into a “bread” layer you grill up with more cheese inside. It’s a grilled cheese sandwich, reinvented.

Sweet Tooth Solutions (That Don’t Wreck Your Keto Game)

Let’s be honest—cutting sugar is brutal at first. I’ve got a massive sweet tooth, and during my keto experiment, I had to get creative if I didn’t want to feel like I was constantly missing out.

Good news? You can have treats on keto—just not the kind you grew up with.

I started making these little “fat bombs”—basically bite-sized chunks of high-fat goodness. One of my go-tos was mixing coconut oil, peanut butter, cocoa powder, and a touch of stevia. Toss it in the fridge, and boom—chocolate fudge bites that taste sinful but keep your carbs almost at zero.

When I wanted something fruity, I turned to berries. A couple of strawberries with whipped cream (no sugar, maybe a little monk fruit or stevia) scratched that dessert itch for only about 5 grams of net carbs.

Full-fat Greek yogurt with a sprinkle of walnuts and a dash of vanilla? That became my late-night “ice cream” replacement. Felt like cheating—wasn’t.

Some of the recipes I’ll share below double as desserts, like the Cinnamon Bread (recipe #23). It’s sweet, packed with cinnamon flavor, and if you slap some keto cream cheese frosting on top, you’ve got yourself a slice of cake that won’t knock you out of ketosis.

Now, fair warning: it’s super easy to go overboard on “keto sweets.” Just because it’s low-carb doesn’t mean it’s low-calorie.

I’ve been there—eating five fat bombs in a row because “they’re keto” and then wondering why I wasn’t dropping any weight.

So yeah, enjoy them, but don’t make them your main course. They’re a tool—not a free pass.

Cooking Game Leveled Up

Keto changed how I cook—no exaggeration.

I went from tossing together lazy meals to experimenting like a madman in the kitchen.

Thai curries with coconut milk (no rice—just use cauliflower rice or skip it) became a weekly staple. I started making butter-based sauces, garlic aioli, and pesto from scratch.

Suddenly, boring chicken tasted like a restaurant dish.

And for crispy stuff? I ditched breadcrumbs and used crushed pork rinds. Sounds weird, I know—but try it once and you’ll be hooked. It turned my Keto Fish Sticks (#18) into crunchy little nuggets of joy.

I even started noticing how sweet roasted cherry tomatoes are—no sugar needed. Same with onions (in moderation, since they’ve got some carbs).

Spices became my secret weapon. I wasn’t drowning meals in BBQ sauce or ketchup anymore, so I learned to lean on herbs, salt, garlic, and chili for flavor.

Bottom line: I didn’t feel like I was “giving up food.” I was just learning to build meals differently—smarter.

The Real Secret? Mindset & Creativity

The biggest shift wasn’t just what I ate—it was how I thought about food.

Keto forced me to ditch the bread-pasta-rice autopilot and start seeing meals as protein + fat + veggies. Once that clicked, things got easier—and way more enjoyable.

Suddenly, meals became fuel that actually helped me train, not crash me 30 minutes later.

Someone on Reddit nailed it when they said, “I’m not strict keto, but I eat better, feel better, and enjoy food more now than when I ate whatever I wanted.” That’s exactly how I feel too.

You don’t need to be a master chef or have fancy tools. Just a willingness to try, mess up, and figure out what works for your taste buds and your training.

Alright, enough talking about food—I bet you’re hungry by now.

Time to dig into those top 30 keto recipes I’ve been promising.

I’ve grouped them into categories to make your life easier—because nobody wants to scroll endlessly through a list when they’re starving.

You’ll find everything from protein-packed breakfasts to post-run dinners and smart snacks. These are the exact kinds of meals that kept me fueled during my keto running streak.

And even though I’m not always strict keto these days, a bunch of them are still regulars in my meal prep rotation.

Keto Isn’t a Life Sentence—It’s a Tool in Your Training Toolbox

After about 8 weeks of sticking hard to keto, I started bringing some carbs back—mainly around my workouts. I’d already hit the goals I was chasing: dropped weight, built a better endurance base, and cleared out some of the junk from my system. But now, I was shifting into a new phase—one that demanded more speed and intensity. And that’s where I stopped following the “keto forever” crowd.

Look, I’m not here to tell you keto is bad. I’m telling you it doesn’t have to be everything. I see it like a wrench or a hammer. Use it when it fits. Then put it back in the box when you need something else.

1. Keto as a Reset Button

I’ve used keto like a reset switch. After the holidays or a lazy offseason, when I’m carrying a few extra kilos (thank you, sambal goreng and Netflix), I go low-carb and high-fat for a few weeks. It never fails—I lose some fluff, get my appetite under control, and even stop craving sweets.

Even now, I’ll go keto for 3–4 weeks once or twice a year. I always give myself an “off-ramp,” though. No crash-and-burn. I plan my way out of it, just like I planned my way in.

👉 What about you? Have you ever used a diet reset after a rough stretch?

2. Carb Timing for Performance Gains

Once the serious workouts came back—track intervals, tempo runs—I started using a carb cycling approach. On easy or rest days, I’d stay low-carb. But before hard efforts, I’d time a little carb boost. I’m talking 20–30g, like half a banana or a slice of toast, about 30–45 minutes before running.

It made a massive difference. I was still running mostly on fat, but that little hit of glucose gave me enough spark to crush workouts.

The science backs it too: Some studies suggest having 15–30g of carbs before a tough workout—even while on keto—can help performance without totally kicking you out of ketosis. I’ve felt that myself. It’s like tossing jet fuel into a diesel engine… just for the interval session.

3. Keto-to-Carb Race Week: Rocket Fuel Mode

I’ll never forget this 10K I did after a strict keto block. Three days before the race, I slowly ramped up my carbs—some rice, sweet potatoes, even a bit of bread. Nothing crazy, maybe 150–200g per day (still pretty light by normal standards).

On race day? I felt like I had rockets strapped to my shoes. I ran 30 seconds per mile faster than my training pace. It was like my body took the fat-adaptation base and lit it up with carbs.

I remember seeing a post on Reddit that mirrored my experience: someone said they carb-load before races, gain ~2kg of water weight, and run significantly faster the next day. That’s exactly what I saw. This cyclical keto (aka keto cycling or metabolic flexibility) gave me the best of both worlds—lean training and fast racing.

👉 Have you ever experimented with a carb reload before race day? What happened?

4. What Happens After Keto?

This part trips a lot of runners up. They finish keto, feel amazing, then dive headfirst into burgers and donuts. Boom—weight’s back. Sometimes with interest.

I didn’t want that. So I shifted into a “low-carb-ish” maintenance phase—a whole food plan with moderate carbs (~100–150g/day). I brought back fruit, some grains, even dessert once a week—but the ultra-processed junk stayed out. That helped me hold my new weight within 2–3 pounds for over a year.

A line I once saw on Reddit stuck with me:

“Keto to lose. Low-carb to maintain.”

That became my game plan.

5. Listen to Your Body (Not Diet Dogma)

As I reintroduced carbs, I paid close attention. That first slice of sourdough? Magical. But what did my next run feel like? Was I bloated? Was my energy weird?

Turns out, I digest rice and potatoes like a champ—but too much pasta slows me down. Maybe it’s the gluten. Maybe it’s blood sugar spikes. Doesn’t matter. What matters is noticing, adjusting, and finding your groove.

Your diet isn’t your religion. It’s your toolbox. Keto is one tool. Carbs are another. Learn to switch them out like a smart mechanic.

👉 What foods give you a noticeable energy boost—or crash? Pay attention. That’s where your personal nutrition plan begins.

6. No More All-or-Nothing Thinking

Here’s a trap I fell into: guilt. I’d eat some rice and think, “Did I just ruin everything?” That’s diet-culture nonsense.

Your metabolism isn’t a glass house—it’s a flexible machine. If I had a big birthday meal, I’d just go back to low-carb the next day. No shame. No spiral.

Some experts even say that occasional high-carb days can prevent the metabolic slowdown that comes with long-term dieting. Makes sense. The body likes variety. So do we.

7. Make It Work For You Long-Term

In the end, keto gave me a tool I could come back to whenever I needed it. After a lazy summer? Keto sprint. Before a big trail race? Carb ramp-up. I found a rhythm that didn’t mess with my lifestyle or my sanity.

One more Reddit gem sums this up beautifully:
A user wrote they aim for keto “most of the time” but allow 75–100g carbs on harder training days. That’s where I landed too. Flexible. Sustainable. Real life.

👉 Curious if keto can fit into your training cycle? Think about how you want to feel—not just how you want to look.

Keto Running Survival Tips: What Actually Works

Before we dive into the recipes, let’s get one thing straight: keto + running isn’t always smooth sailing—especially in the beginning. I’ve been there. Lightheaded. Sluggish. Wondering if I made a huge mistake cutting carbs. But after messing up a few times and talking to other runners who’ve been through the same, I figured out a system that works. Here’s the playbook I wish I had on day one:

Hydration & Electrolytes: Your Non-Negotiable

When you ditch carbs, your body dumps water and sodium fast. Glycogen holds water, and when it’s gone, your kidneys start flushing like crazy. That’s why you feel dizzy, get cramps, and hit that “keto flu” wall if you’re not careful.

What saved me? I started drinking 1–2 cups of broth or a sugar-free electrolyte drink every day. Salted everything. Before a morning run, I’d literally take a pinch of sea salt, toss it back with water—sounds weird, works like magic. Another keto runner told me, “I slam a teaspoon of salt before I run.” Sounds savage, but it gets the job done.

If you want to avoid feeling like roadkill during your runs, get serious about electrolytes. LMNT or Nuun are solid. Or make your own with water, salt, and lemon. Don’t skip this—hydration isn’t optional on keto. It’s everything.

Give It Time (Seriously)

Your body isn’t going to flip a switch and start running like a machine on fat overnight. When I first started keto, I turned all my intervals into slow jogs. My long runs? They felt like slogs. But that’s part of it. You’re rewiring your engine.

Expect your pace to drop. If you normally run 8-minute miles, don’t be shocked if you’re pushing 9:30 or slower. One Reddit runner said it took two months before <5 miles didn’t wipe them out. Another one warned: “Be ready for 6–8 weeks of it sucking.”

They’re not wrong. For me, by week 5, my pace was only about 15–20 seconds slower than pre-keto—and it kept getting better. By week 8, endurance runs felt normal again.

Stick to Zone 2 runs. Keep it conversational. This is perfect if you’re in a base-building phase anyway. Be patient. The engine will adapt.

Fuel Up—Don’t Starve

Here’s the trap: keto can kill your hunger, and suddenly you’re eating like a bird. Not good. You’re still a runner. You still need calories. Keto isn’t a crash diet—it’s just eating differently.

In fact, early on, you might need more calories. Fat isn’t as quick a fuel source as carbs. I leaned hard on fats and protein. My go-to: 3-4 eggs in butter, avocado, big-ass salad with grilled chicken and olive oil, then a fatty dinner—steak, salmon, veggies drowned in sauce. If I was dragging, I’d slam some almond butter or add more olive oil.

Don’t try to mix calorie restriction, keto, and endurance training all at once. That’s a fast track to burnout. Let the fat do its job. Keep your protein around 0.8g per pound of body weight—I went for 120g at 150 lbs.

Keto isn’t about volume—it’s about energy. Remember: fat has 9 calories per gram. You’ll look like you’re eating less, but you’re not. Fuel first, worry about fat loss second.

Fat Is Your Friend—Get Over It

If you’ve spent years hearing “fat = bad,” this is gonna feel awkward. But on keto, fat is fuel. Skimp on it, and you’ll hate life.

I used to avoid chicken skin and full-fat cheese. Now? Bring it on. I’d eat avocados with a spoon, cook with ghee or butter, drown my salads in oil, and choose fatty meat over the lean stuff. It felt indulgent, but my body finally started humming once I gave it what it needed.

You’re aiming for something like 75% fat, 20% protein, 5% carbs. That’s a lot of fat. If you cut fat and carbs, you’re basically starving—and that’s not sustainable.

So yeah—eat the bacon. Enjoy the brie. It’s weird at first, but once your metabolism shifts, you’ll understand why this works.

Tweak Your Training Early

Weeks 1–3? Forget sprints. Forget crushing intervals. Your body is still learning to burn fat. This is base-building time. Focus on slow aerobic miles, good form, or cross-training. I added easy bike rides and short strength workouts when energy allowed.

After a few weeks, you’ll start feeling more stable. That’s when I slowly brought back intensity—fartleks, hill sprints, etc. No pressure, just play.

Keep an eye on your heart rate. Early keto runs might feel harder even at slower paces. That’s normal. I wore a HR monitor and aimed to stay in Zone 2. Watching my pace improve at the same HR was one of the best signs I was adapting.

Save big races or tough workouts until after the adaptation window. Let your body catch up first.

Have a Backup Plan (Just In Case)

Sometimes, you’ll bonk. It happens. Especially on long runs >90 minutes. That’s why I always carried a couple of energy chews and some salted nuts—just in case I needed a lifeline.

Some folks use MCT oil for a quick fat-based boost. I’d blend a tablespoon into my coffee before long runs. It worked. Gave me a little edge without knocking me out of ketosis.

And here’s the deal—if you’re in a race or a key workout and feel like trash, take a gel. It won’t undo all your progress. You’re not going to explode or fall out of keto permanently. One small carb hit in the right moment can save your day. Just use it sparingly and intentionally.

Do You Need to Track Stuff? Maybe—Maybe Not

Some runners geek out on metrics. Totally cool if that’s your thing.

I messed around with the urine test strips when I first started keto—mainly out of curiosity. When that strip turned dark purple, I had a mini fist pump moment like, “Boom. I’m in.” It was kind of fun seeing my body flip the switch.

But let’s be real—you don’t need to test anything to know you’re adapting. You’ll feel it. Your energy shifts. Your hunger changes. You start waking up less bloated.

That’s your body talking.

One thing I did track was my morning weight and how my clothes fit. Just a quick check-in to make sure I wasn’t losing weight too fast or stalling out.

I also kept an eye on my resting heart rate. Funny enough, mine ticked up a few beats in the first two weeks—probably stress from adapting—but once I got into the groove, it dropped back down, especially after shedding a few kilos.

If you’re a numbers person, these data points can help you adjust.

• Low energy? Maybe eat more fat or salt.
• Dropping too much weight? Add a snack.

Use the feedback, not just the rules.

Recovery: Don’t Skimp Here

On keto, recovery takes a little more intention.

Without carbs, you lose that quick glycogen refill, and your cortisol might stay higher longer. I noticed I needed more sleep—like an extra hour some nights—and I listened.

I swapped high-stress workouts for gentle yoga on rest days, and I doubled down on post-run nutrition: spinach, avocado, broth—the works.

Protein still matters big-time.

I’d mix whey protein with coconut milk or almond butter after workouts. No fancy carb-protein blend—just real food with real fat. And it worked. I bounced back without the soreness dragging me down.

Every now and then, I’d throw in a mini carb “refeed”—nothing crazy.

Once, after a brutal 18K run, I had a grapefruit and some Greek yogurt. That gave me a solid 30g of carbs, plus potassium and a mental lift. I was back in ketosis within a day, no drama.

These refeeds weren’t cheat meals—they were strategic reloads.

If you’re dragging for days, don’t white-knuckle through it. Take the extra rest day. Or give yourself a little carb bump. There’s no badge for suffering.

The Big Picture: Listen Up, Then Listen In

Hydrate like crazy. Be patient. Load the fat. Pull back on speedwork.

And above all—pay attention to what your body’s telling you.

Keto for runners isn’t about strict rules. It’s about tuning in.

I’ve seen some folks thrive on textbook keto (75% fat, 20% protein, 5% carbs). Others—myself included—need a little wiggle room. More protein. Occasional carbs. More sleep. Less ego.

This isn’t a one-size-fits-all diet. It’s a tool.

And once you learn how your body responds, you’ll start running better, recovering stronger, and feeling less like you’re fighting against yourself.

What’s Next: Let’s Eat!

Alright, enough talk—time to eat. 🥓🥬

If you’re like me, you probably hit that early keto moment of “Okay cool, but what do I eat besides bacon and eggs?” Don’t worry—I’ve got you.

What started as carb swaps turned into a whole new way of cooking.

I found meals that tasted awesome and actually worked for my training. And I still cook a lot of them today—keto or not.

Up next, I’m sharing 30 of my go-to low-carb, high-fat meals that kept me going through long runs, lazy mornings, and everything in between.

These are real meals—nothing bland, nothing boring.

Whether you’re a kitchen ninja or just trying to survive weekday meal prep, there’s something here for you.

Q: How long does the keto flu last?

A: Ah, the dreaded keto flu. Most folks feel it creep in during the first couple of days after ditching carbs—usually between day 1 and 3.

For me, it felt like my body was staging a rebellion. You’re low on sugar, and your system’s scrambling to figure out where the fuel went.

For most runners, the worst symptoms—fatigue, headaches, irritability, muscle cramps, and brain fog—peak by day 3 or 4. By day 5, it usually starts easing up. The whole thing’s typically over in about a week, give or take.

But here’s the trick: stay on top of electrolytes. I’m talking salt, magnesium, potassium. A mug of salty broth or a no-sugar electrolyte mix can make a world of difference.

That helped me avoid the total crash and made the transition smoother.

Now, if you’re still down and out after 10 days, it might mean you’re cutting carbs too aggressively. In that case, back off a bit—ease in slower—or talk to someone who knows their stuff.

Q: What does ketosis feel like?

A: At first? Like someone unplugged your battery.

I remember my first week—it was all fog and fatigue. No spark. My runs were sluggish, and my brain felt like it was wading through soup.

But once my body flipped the switch and started running on fat? That’s when things changed.

Suddenly, I had steady, all-day energy—no more afternoon crashes or ravenous snack attacks. I felt light on my feet during runs, like I wasn’t dragging around a bloated belly anymore.

That “hangry” monster that used to roar after a long session? Gone.

Mentally, it’s like flipping on the high beams—clear, focused, even a bit euphoric. I’ve heard people call it the “keto high,” and honestly, they’re not wrong.

So if you’re wondering what it feels like:
Early ketosis = struggle bus.
But once you’re in? It’s cruise control.

Q: How do I know if I’m in ketosis—without a meter?

A: You don’t need fancy gear. Your body actually drops hints—if you’re paying attention.

Here are the signs I look for:

• Weird breath or taste – That fruity, almost nail polish remover smell? That’s acetone, a ketone, being exhaled.
  My girlfriend once told me I smelled like a Sharpie. Dead giveaway.
• Less hunger – You skip a snack and don’t even notice. Smaller meals satisfy you. That’s fat-adaptation kicking in.
• Dry mouth and peeing more – That’s water loss. Ketosis drains glycogen, and glycogen holds water. Electrolytes go with it, so stay hydrated.
• Quick weight drop – Mostly water weight in the first week, but it’s a good sign you’re depleting glycogen.
• Mental clarity – Like I mentioned earlier, you go from foggy to focused.
• Bathroom changes – Constipation or loose stools can both show up early on. TMI? Maybe. But it’s real.

Individually, none of these confirm ketosis—but stack a few together, and yeah, you’re likely in.

I usually trust the breath, hunger changes, and my energy levels the most.

Q: Can I train while going through keto-adaptation?

A: You can, but don’t expect to crush workouts during week one.

When I first went keto, I tried to hit the track like nothing had changed—bad move. I felt flat. No fuel in the tank.

During the first 1–2 weeks, keep it light. Think walks, easy jogs, low-intensity cycling. This is your build-the-engine phase, not time to set PRs.

Gentle workouts can actually help ease the symptoms—boost your mood, get blood flowing. But if you’re dizzy, cramping, or dragging, listen to your body.

By weeks 3–4, you’ll start to notice a shift. Energy feels more stable, and long efforts don’t drain you the same way. That’s your fat adaptation taking root.

Electrolytes are a non-negotiable. I sip salted water during longer workouts. And don’t skip your post-run meal—protein, fat, hydration. Recovery matters even more while your body’s learning to burn fat.

Give it time, scale workouts smart, and your endurance will catch fire.

Q: Is ketosis safe to stay in long-term?

A: For most healthy people? Yeah, it’s safe. But like anything—do it right.

Keto’s been used medically (especially for epilepsy) for years, and a lot of folks live this way for decades. I’ve coached athletes who’ve stayed keto for years with no issues—as long as they stayed smart about nutrition.

Where people go wrong?
They cut carbs but also cut out veggies, fiber, and real food. You end up low in key nutrients—magnesium, potassium, even B-vitamins. That’s when stuff like fatigue, hair loss, or mood swings creep in.

• Do regular blood work
• Eat whole foods
• Load up on leafy greens, quality protein, and don’t be afraid of real fat

For runners with medical conditions—like Type 1 diabetes or gallbladder issues—it’s a different ballgame. Always talk to your doc.

Also, let’s be real: we don’t have 30-year keto studies on endurance athletes yet. But current data (up to 2 years) shows no organ damage, and plenty of upsides—lower triglycerides, better blood sugar control, even fat loss.

So yeah, keto can work long-term if it works for you.
If you’re starting to dread meals or feel restricted, maybe try cyclical keto or reintroduce carbs more mindfully.

Q: What if I eat carbs—am I screwed?

A: Nope. You’re not starting from zero again.

One off-plan meal or even a whole cheat weekend doesn’t undo everything.

You’ll step out of ketosis, sure—but getting back in is easier the longer you’ve been fat-adapted.

After a carb splurge, I usually feel bloated and sluggish. It’s a sharp reminder of why I stay keto. But I don’t beat myself up—I just dial it back in: clean meals, light fast, maybe a walk or two.

Here’s my bounce-back strategy:

• Short fast (16 hours or so)
• Some low-intensity training
• Rehydration + electrolytes
• Back to clean keto meals

By day two or three, I’m usually back in ketosis.

The key? Don’t spiral.
Don’t make one cheat meal turn into a cheat week. Just realign and keep going.

Fun fact: Once you’re fat-adapted, your body remembers. It learns to flip the switch faster. That’s called metabolic flexibility, and it’s a sign of a healthy system.

So breathe.
You’re not broken—you just took a detour. Get back on the path.

Leg Day and Running: How I Learned to Stop Worrying and Start Squatting

If you’re like most runners I’ve coached—or me, ten years ago—you’ve probably asked, “Won’t leg day wreck my runs?”
The soreness. The fatigue. The fear of being too wiped out to hit your mileage.

I get it. I used to dodge the weight room like it was a speed workout in the rain.

But here’s the truth: if you care about running stronger, staying injury-free, and actually getting faster—you need to hit the weights.
Especially for your legs.

I learned that the hard way.

The Morning My Knee Gave Up

It started with a 5K jog. Just an easy one, or so I thought—until my knee lit up like a fire alarm halfway through.
Couldn’t even finish.

That pain forced me to confront a reality I had ignored for way too long: mileage alone wasn’t enough. I was pounding the pavement without giving my body the support it needed.

No strength base, no backup system. Just bones and ego.

So I sucked it up and stepped into the gym. I remember staring at the squat rack like it was a torture device. I was the skinny runner in a room full of heavy lifters.

I tried squatting the empty bar—just 20 kilos—and it felt like my legs were going to collapse.
Walking down stairs after? Comedy show.

But something clicked that day. That soreness wasn’t weakness—it was my body waking up.
And I realized: this was the missing piece.

I’ve been preaching strength training to runners ever since.

You’re Not Alone—Other Runners Are Waking Up Too

I recently stumbled on a Reddit post from a runner who could’ve been me, a decade ago.

She’d spent over 10 years running on and off, always hitting that wall when mileage crept past 12 miles per week. Injury after injury.

Then she started doing short strength workouts—four days a week, nothing fancy.

A few months later, she was clocking close to 30 miles per week, pain-free, and her race times were dropping.

Her words? “Game changer.”
Same thing I said after those first shaky squats.

Why Strong Legs Matter (and What the Science Says)

This isn’t just feel-good anecdote stuff. There’s real data behind it:

1. Less Injury, More Consistency

When your muscles are strong, they help absorb the pounding. They keep your joints happy.

According to a big sports science review, strength training can cut overuse injuries by about 50% across endurance sports.

That means fewer cases of runner’s knee, shin splints, or surprise layoffs right before race day.

Some studies are mixed, sure, but in my years of coaching, the runners who lift last longer and miss fewer weeks. Period.

2. Better Running Economy (AKA Free Speed)

Running economy is runner speak for: how smooth and efficient you are at a pace.

With stronger legs, you burn less energy at the same speed.

A 2024 meta-analysis showed that runners who added heavy strength work or plyos significantly improved their running economy.

Translation?
You run farther, faster, with less gas burned.

That’s like upgrading your engine without changing your fuel.

3. More Power When It Counts

Ever feel like you’ve got nothing left for the final stretch of a race? Or like every hill chews you up and spits you out?

Stronger legs give you that extra gear.

Think of squats and deadlifts as force generators—they build up your glutes, quads, and calves so you can push harder off each step.

I still remember a half marathon in Java—mile 10 had a brutal hill.
But after months of lifting, I powered up it and passed folks I normally chase.

That’s the kind of power you can build.

4. Cleaner Form, More Control

Running is basically a series of one-legged jumps.

If your hips wobble, knees cave in, or feet slap the ground awkwardly—it shows when fatigue sets in.

Strength training fixes that.

One of my PT friends once told me: “Running is a one-legged sport.”

Single-leg exercises like lunges or split squats help balance out your left and right side, especially if you’ve got a dominant leg doing all the work.

I’ve felt this myself on Bali’s rougher trails—after doing more single-leg drills, my stability and confidence on uneven ground shot up.

Strong Legs Make You a Better Runner—No Question

When you build leg strength, everything just… works better. You bounce less, stride smoother, and push harder.
You feel more in control—even when your lungs are screaming. You trust your body.

And that trust?
That’s what keeps you going when it’s mile 11, the sun’s in your face, and the finish line feels miles away.

1. Start Small. Stay Consistent.

I’ll be honest—I messed this up early on. I was piling on heavy leg days 3–4 times a week on top of running big mileage.
Dumb move. My legs were toast, I couldn’t hit my workouts, and yep—I got injured.

The fix? Doing less, but doing it consistently.

Now I stick to two leg sessions a week. No more, no less. That’s where the magic happens.
Research backs this up too—just two quality leg workouts weekly is plenty to build strength without killing your running legs.

Even one session a week helps keep your strength during race season, but if you want gains, shoot for two.

I treat leg day like I treat a tempo run—it’s on the calendar, no excuses.
You show up, even when you’re tired.

Your move: Commit to 1–2 sessions a week. Don’t try to be a hero. Just be consistent.

2. Time It Right (Or Pay the Price)

Here’s a rule I live by: Hard days hard. Easy days easy.
It’s simple, but most runners mess this up.

If you’re hammering speedwork or a long run, don’t sneak in a leg day the day after. That’s how you end up limping through your key runs or burning out fast.

I usually tack leg strength onto an easy run or do it later on a speed day.
For example, I might do intervals in the morning, then hit the gym for squats in the evening.

The next day? Total recovery—light jog or full rest.
That keeps my legs progressing without getting wrecked.

A Reddit runner said it best: they did heavy lifting the day before a 20-miler and regretted every step.
And it checks out—your body can take longer to bounce back from weights than even a hard run (runnersworld.com).

I’ve learned to give myself a solid 48-hour buffer between heavy lifts and important runs.

And whatever you do, don’t turn your rest day into leg day.
Recovery is sacred. That’s when your muscles repair, hormones reset, and progress happens.

If you’re doing lunges on your “rest” day… you’re not resting.

Your move: Pick 2 leg days, stack them smart, and protect your recovery days like gold.

3. Pay Attention to Soreness (But Don’t Fear It)

Let me say this straight: sore legs aren’t always a bad thing—but you’ve gotta learn the difference between soreness and warning signs.

After my first real squat session, I could barely sit down. DOMS (delayed soreness) hit like a truck about 48 hours later.

My thighs felt like jelly and I was waddling around like I’d run a marathon backwards.

But that kind of soreness fades as your body adapts.

These days, a tough session might leave me a little stiff—but I’m not crippled the next day.
That’s what happens when you train smart and give your body time to adjust.

If your runs are always sluggish, or you’re dragging for days, it’s time to back off.
Drop the weight. Do fewer reps. Start with bodyweight exercises.

You’re not weak—you’re being smart.

A marathoner online put it perfectly: “You’re not elite. Don’t train like you are.”
That one stuck with me.

Strength is built slowly. Don’t blow it by going too hard, too soon.

Your move: Respect the soreness, adjust when needed, and remember—this is a long game.

4. Ditch the Ego. Don’t Train Scared.

I’ve fallen into both traps—lifting too heavy to impress myself (or others), and avoiding leg day altogether because I didn’t want to feel sore during high mileage weeks.

Both led to setbacks.

I once tweaked my back going for a personal best on deadlifts with sloppy form.
Lesson learned.

Now, I focus on clean reps, smart progressions, and single-leg work that mimics running.
That’s how you actually get stronger for the miles—not by chasing barbell numbers.

Also, here’s a solid tip: train your weaker side first during single-leg stuff.
If your left leg is lagging, start your lunges there.

That way you don’t just reinforce imbalances by always favoring the stronger side.
Picked that one up from a sharp Reddit coach, and it’s made a difference.

Your move: Lift with purpose, not pride. Form before weight. Start smart, and keep it runner-focused.

How Often Should You Train Legs?

• 2x a week is the sweet spot for most runners.
• If you run 5 days a week, strength train on lighter run or cross-training days—think Tuesday & Friday.

Running daily? Do strength work after short/easy runs or stack it on hard workout days (aka “hard day, hard”). Some experienced folks do mini sessions 3–4x a week—but for most of us, two focused workouts is enough.

Sample Week Plan

• Monday: Easy run or rest – no lifting.
• Tuesday: Leg strength session #1 (can be post-easy run).
• Wednesday: Mid-distance run or cross-training.
• Thursday: Hard run – intervals or tempo.
• Friday: Leg strength session #2 (after a short, easy run).
• Saturday: Long run (you’ll be fine with 24+ hours since last lift).
• Sunday: Total rest or recovery jog.

Feel free to swap days—just avoid lifting heavy right before your longest or hardest runs.

How to Progress Over Time

• Weeks 1–4: Focus on form. Start with 2 sets, then bump to 3 sets.
• Weeks 5–8: Add weight, go up to 4 sets, or try harder variations.

You’ll start noticing the difference—faster easy runs, stronger hills, and smoother form.

Race Tapering Tips

• Big race coming? Back off leg strength 10–14 days out.
• Drop the weights, or just do bodyweight stuff + mobility.
• Some runners stop lifting entirely two weeks out—I personally stop heavy lifts about 10 days before a race.

Off-Season vs Race Season

• Off-season = build strength. Go heavy, focus on gains.
• Race season = maintain. Drop volume to once a week.

The good news: keeping strength is way easier than building it.

Recovery Tips After Leg Day

• Eat protein, drink water, and sleep well—basic but effective.
• Foam roll sore muscles the next day (I hit quads, hamstrings, calves).
• Light jogs or swims help flush out DOMS.

Feeling sore? Good. It means you’re building.

Bottom line:

Strength training works—but only if you recover well and keep it consistent.
Treat it like you do your long run: a non-negotiable.