Ready to dive into the fascinating world of combining keto and running? You’ve landed in the perfect spot!

Picture this: you’re gearing up for a run, the pavement stretching out before you, but wait, there’s a twist. You’ve heard about the keto diet, the low-carb superstar that has everyone talking, and you’re curious.

Can you really fuel your runs with fat instead of carbs? Is it a match made in fitness heaven or a recipe for disaster?

We get it. Carbs have long been the go-to energy source for runners, and pasta parties before races have practically become a tradition. But in recent years, the keto diet has been shaking up the nutrition game, making runners sit up and take notice.

So, can you truly embrace the keto lifestyle while keeping your running game strong? The answer is a resounding YES!

But here’s the kicker: it comes with a few guidelines and trade-offs. Don’t worry; I’ve got your back!

In this article, I’ll guide you through the keto-running maze, covering everything from the basics of keto to the pros, cons, and, most importantly, how to do it safely and effectively.

Ready? Let’s hit the ground running.

What Is The Keto Diet

Let’s dive into the nitty-gritty of the keto diet. At its core, the keto diet is like a symphony of fats, a gentle hum of proteins, and a whisper of carbohydrates. It’s akin to the famous Atkins diet and other low-carb regimens, but it has its own unique flavor.

Here’s the magic trick: to truly embrace the keto lifestyle, you’ll need to coax your body into a state called “ketosis.” Imagine it as a switch, where your body decides, “Okay, carbs, you’ve had your time in the spotlight. It’s time for fat to take center stage.”

So, how does this keto transformation work? Well, you become a maestro of fat consumption while putting carbs on a strict diet. By doing so, you gradually deplete your body’s carb stores, forcing it to tap into its fat reserves for energy.

This cunning move thrusts your body into ketosis, a metabolic state where fat reigns supreme as the primary fuel source. It’s like giving your car a new type of fuel—it runs just as efficiently, but now it’s powered by fat instead of carbs.

During this fascinating process, your body starts producing these little powerhouses called “ketones.” Think of them as the VIPs in the energy production business, derived from fat and taking the place of glycogen, which is mainly derived from carbs

Additional resource – Keto marathon training

The Meaning Of Keto Adaptation

Let’s talk about the fascinating concept of keto-adaptation, or as some folks like to call it, “fat adaptation.” This is where the magic happens, the grand metabolic shift from being a carb-burning machine to becoming a fat-burning machine.

Now, according to science, this transformation into a fat-burning zone can take anywhere from a modest four weeks to a wizardly 12 weeks. But here’s the kicker: the exact timeline depends on a mix of variables, such as . diet, physiology, metabolism, and even your training habits.

Staying In Ketosis

To keep those ketones flowing, your daily carb intake should dance in the range of about 30 to 50 grams, and that range might shimmy a bit depending on how much running you’ve got going on. It’s like balancing on a keto tightrope!

But and here’s where things get tricky: there’s a list of foods that are strictly off-limits in the keto realm. Here are the main villains.

• Bread

• Fruits
• Starchy vegetables like beets and potatoes
• Legumes
• Beans
• Lentils
• Beer and alcohol
• Many condiments and sauces are high in sugar
• Any other sugar-rich food item

Additional resource – Probiotics For Runners 

Fat Adaptation Takes time

While you can slip into ketosis within a few days of slashing your carb intake, don’t expect to become a full-fledged keto athlete overnight. True keto-adaptation is like a fine wine; it takes time.

Typically, you’re looking at a 6 to 12-week span after entering ketosis, and that’s if you’re diligently following the keto regimen.

But here’s the kicker – the exact timeline can vary significantly based on factors like your physiology, metabolism, and how you structure your training.

Now, here’s where it gets interesting. Endurance athletes, like marathoners or ultra-runners, might have a leg up in the fat-adaptation game. Research suggests they can become fat-adapted a bit quicker than your average Joe or Jane.

Lucky them, right?

But, and it’s a big but, those initial weeks or even months of keto can be quite the rollercoaster. You might feel like you’ve hit a wall, your energy levels might resemble a yo-yo, and you might question all your life choices. It’s a bit like learning to ride a bike – wobbly at first, but you’ll get there.

The golden moment arrives when you’re truly fat-adapted. That’s when your body becomes a fat-burning machine, and you can go the distance – quite literally. Many seasoned keto runners report improved endurance once they reach this stage.

However, here’s the curveball – not everyone’s keto journey ends in a fairy tale. Some folks, despite their best efforts, may never fully adapt to endurance exercise on keto. Life’s unfair that way, isn’t it?

To navigate these waters, some athletes turn to carb cycling. This means they’ll switch back to a more carb-rich diet for specific periods or during high-intensity training weeks.

The Verdict

Now, the million-dollar question – should you take the plunge into the keto world as a runner? Is it your golden ticket to peak performance and newfound health? Well  the answer is a bit like your favorite running trail – winding and personal.

I hate to sound like a broken record, but ultimately, it’s your call. Going low carb is a journey, not a destination, and it may not be the right path for everyone. But if you’re up for the challenge, the rewards can be sweet, or should I say, savory.

Here’s the deal: if you commit to the keto lifestyle and navigate the adaptation process wisely, there’s a good chance you’ll unlock the ability to tap into your body’s fat stores for fuel.

In the grand scheme of things, the benefits of keto often outweigh the downsides, especially if you’re willing to trade short-term performance dips for long-term health gains.

However, a word of caution – if you’ve been pounding the pavement for a while and decide to go full keto, brace yourself. Your performance might take a hit, and it would be hit hard.

So, if you have a big race on the horizon where you’re aiming to smash your PR, going keto might not be the best strategy at that moment. Timing is everything in the world of running.

Additional resource – Best sources of electrolytes for runners

How To do it Safely

Switching to keto can be a real buzzkill for your performance and mood, especially during those initial days. So, rule number one – don’t attempt anything too strenuous when you’re just starting out.

Keep it light. Plan your first keto cycle during a period when you’re okay with the idea that your athletic performance might take a slight dip. Think of it as a strategic pit stop in your running race – you’re refueling, even if it means slowing down for a bit.

This is your body’s adjustment period, and it’s crucial to be patient with yourself. Just like you wouldn’t expect to shave minutes off your mile time on day one of training, you can’t expect keto magic to happen overnight.

How Long Should You Go Keto For?

So, here’s the real talk: how long should you stay committed to keto? Well, that depends on your lifestyle and your running goals. It’s not a one-size-fits-all kind of deal.

At the very least, try to give keto a shot for several months throughout the year. It’s like switching up your training routine to keep your muscles guessing – mix in some keto to keep your body adaptable.

Now, if you’re feeling like a real trailblazer and want to fully embrace the keto lifestyle or hover close to ketosis year-round, take a page from the playbook of an absolute legend in the running world – Zach Bitter.

This guy is the 100-mile American record holder, and he’s practically a poster child for the high-fat, low-carb way of life in the fitness realm. If you’re gearing up for a major endurance event and want to dip your toe into the keto waters, Zach’s story is nothing short of inspiring.

But let’s be real – for most of us, committing to a lifelong low-carb, high-fat diet is a bit daunting. I mean, carbs taste darn good, don’t they? Plus, navigating social gatherings or family dinners on keto can be a real puzzle.

So here’s the game plan I’d recommend:

Day 1

Begin your keto adventure with a keto-friendly breakfast and lunch – you can find some fantastic recipes online to kickstart your day the keto way.

But when the evening rolls around, here’s a little secret backed by research: fasting for extended periods can accelerate your entry into ketosis. So, for dinner, go ahead and skip it!

Days 2 to 10

As you enter the second phase of your keto transformation, embrace the magic of bulletproof coffee. This concoction, made with keto coffee and MCT oil, is your new best friend.

Start your day with it. Then, embark on your workout journey, be it running, weightlifting, or spinning. Here’s the catch – keep it low intensity. Don’t push too hard, and don’t forget to take breaks.

During these days, hydration is your ally, so drink plenty of water. As for your carb intake, try to keep it as low as humanly possible. To put things into perspective, an average banana contains about 25 to 30 grams of net carbs – that’s pretty much your daily limit if you want to get into ketosis. So, resist the banana temptation; it’s not your keto friend.

Day 11 and Over

This is where things get exciting. By this point, you should have successfully ushered your body into ketosis. Now, the real journey begins – fat adaptation. Here’s where you’ll truly learn the ropes of tapping into your body’s fat stores for fuel.

The choice is yours from here on out. You’ve got ketosis under your belt, and now you can explore the keto world as you see fit whether you want to fully embrace the keto lifestyle or dabble in it while staying close to ketosis, like the incredible Zach Bitter – an elite ultra runner and keto advocate.

Tips to Maintain Running Performance On Ketosis

Take the following measures to keep your running performance going strong on the keto diet.

Carb Cycling:

Some runners adopt a strategy called “carb cycling.” This means strategically introducing more carbohydrates before or during high-intensity workouts or races while sticking to keto on other days.

Targeted Keto:

This approach involves consuming a small amount of carbs (usually around 30-50 grams) before your workouts, providing a quick energy source without fully kicking you out of ketosis.

Supplements:

Consider supplements like exogenous ketones or electrolytes to help support your energy levels and performance.

Train for Fat Adaptation:

Give your body time to adapt. It can take weeks or even months for your body to become fully keto-adapted. During this period, focus on low to moderate-intensity training.

Quality Fats Matter

Not all fats are created equal. Focus on consuming healthy fats like avocados, nuts, seeds, and fatty fish. These fats provide essential nutrients and support your overall health.

Monitor Ketone Levels

Invest in a ketone meter to monitor your ketone levels regularly. This can give you valuable insights into your state of ketosis and help you adjust your diet as needed.

Plan Your Meals

Planning your keto meals ahead of time can help you stay on track. Running on an empty stomach isn’t always the best idea, so ensure you have keto-friendly options readily available before your runs.

Listen to Your Body:

Pay close attention to how your body responds. If you notice a significant drop in performance, it might be time to adjust your approach.

Be Patient and Persistent

Remember that adapting to keto takes time. It might not be smooth sailing from day one, but with patience and persistence, you can find a balance that works for both your running and keto lifestyle.

How To Combine Keto And Running  – The Conclusion

The keto diet and running can coexist, but it’s essential to find the right balance for your unique needs and goals. While keto may require some adjustments to your training and race-day strategies, many runners have successfully combined the two.

Remember, there’s no one-size-fits-all answer. It’s all about what works best for you and your body. So lace up those running shoes, stay committed, and keep pushing your limits – keto and all!

Looking for ways to prevent Charley’s horse while running? Then you have come to the right place.

Charlie’s horse is a common name for muscle spasms and is a problem that plagues beginner and advanced runners alike.

In today’s article, I’ll share with you the full guide to treating and preventing muscle cramps.

Sounds great? Let’s get started.

What Is Charley’s Horse?

Charley’s horse is another name for muscle spasms, the kind of muscle cramps that are searing and sudden. It often strikes during exercise and/or at night.

The condition refers to an involuntary reaction that triggers the nerves in charge of the muscles to misfire. This, in turn, forces the muscle to freeze and lock into a contracted position.

Charley’s horse can be quite uncomfortable and can leave you hobbling around for a few days, which can hurt terribly. The pain can be serious if the spasm doesn’t go away for a few seconds or more.

Serious cases of Charley’s horse can cause muscle soreness that lingers anywhere from a few hours to a few days. This shouldn’t be a problem as long as the pain isn’t chronic or recurring.

The condition can strike in any muscle, but they’re most common in the legs. It often plagues the calf muscle at the back of the lower back but can also affect the foot and sometimes the thigh.

The condition is also quite common among pregnant women and people with certain health conditions.

Additional resource – Can you run with a broken toe?

The Story Behind The Name

Most sources suggest that the term comes from a baseball-players talking about lame horses. My research concluded that the term was used to refer to a muscle cramp from informal American sporting slang dating back to the 1880s.

The ground crew used a lame horse named Charley. When an athlete got injured, a teammate would refer to him as Charley, the horse.

In a different story, which was featured in the Washington Post in 1907, the term was claimed to originate from a baseball pitcher named Charley, who had muscle cramps during games in the 1880s.

Just keep in mind that Charley horse isn’t specifically related to baseball players—they can strike any athlete. Runners are no exception.

Additional resource – CBD oil for runners

Charley Horse Vs. Cramps

Charley horse is simply y another name for muscle cramps, especially those that strike the leg.

Even though the term is commonly used to refer to muscle spasms or twitches, these phenomena can vary.

In general, most health experts recognize the importance of differentiating between muscle cramps and similar conditions such as:

• Myotonia—or the process of muscle tensing, which comprises both voluntary flexing and involuntary contracting.
• Dystonia, which is a movement disorder in which the muscles contract involuntarily, causing twisting and repetitive movements.
• Tetany, which consists of an imbalance caused by the low level of calcium
• Myalgia, which refers to muscle aches and pain that can involve tendons, ligaments, fascia, and the soft tissue that connects muscles, bones, and organs.

Risk Factors

Research has reported that there are a few risk factors for legs cramps. The most common include the following:

• Runners and those who engage in high impact exercise
• People over 60
• Dehydrated people
• Women who wear high heels
• People with certain medical issues such as cirrhosis, hypothyroidism, nerve disorders, and people who take some medications
• Pregnant women
• Diabetic people

Additional resource – Guide to big toe pain from running

Top Causes Of Charley’s Horse In Runners

According to research, most health experts do not know exactly why charley horse occur.

This is mainly because the condition can be blamed for a variety of reasons.

This is especially the case since charley horse can also impact healthy individuals and often occur at night for no apparent reasons.

Let’s take a quick look at some of the most common reasons behind the charley horse.

• Bad Nutrition

If you tend to suffer often from muscle cramps, it’s key to check your hydrating level.

This is especially the case if you have got an imbalance of electrolytes—that includes potassium, calcium, sodium, and magnesium—which are key for the contraction and relaxation of a muscle.

• Lack Of Stretching

Research shows that muscles that are too tight or stiff are more likely to experience cramps.

As a rule, your muscles need to be as supple and strong as they can be. Proper and regular stretching is key to this.

Additional resource – Compression leggings for running

• Overload

If you log in more miles than usual or increase the intensity, this can lead to muscle cramps.

• Weak Circulation

If you tend to experience cramping that gets worse the more you run, poor circulation could be the culprit. Some circulation issues may result in foot pain that feels like cramping.

• Medication

Some medications, such as diuretics and statins, can result in muscle cramps.

So if you suddenly experience cramps just after taking a new medication, this could be to blame. Let your doctor know if this happens often.

How To Treat Charley’s Horse In Runners

According to research, the most effective drug that can help curb the frequency and intensity of leg cramps is quinine.

But, most doctors don’t like to prescribe this drug since its efficacy and side effects are uncertain.

In general, if you experience a charley horse, the following steps may help soothe what’s ailing you.

How To Soothe And Relieve Charley’s Horse

If you start to experience a muscle spasm, stop what you are doing.

In most cases, you can simply wait it out. Usually, the pain fades away on it for a few minutes.

You should also try massaging the affected muscle to bring some relief.

Next, gently stretch the affected muscle, holding it in a stretched position until the cramp ceases.

For example, if your calf muscle is cramping, try stretching it by pulling your toes towards your knees while keeping the cramping leg extended straight.

You should also contract the opposite muscle to make the stretch more effective.

Some useful stretches to use in the movement include:

Basic calf stretch

Standing Calf Stretch

Towel stretch

What’s more?

You should also try easing the pain of a sore muscle with a cold pack. This should improve blood circulation to the muscle and relax it.

Still in pain?

If the impacted muscle is still in pain, treat it like you’d an injured muscle.

This means applying the RICE method—or resting, icing, compressing, and elevating the affected leg to soothe pain and avoid any further muscle damage.

Additional resource – your guide to metatarsalgia in runners

How To Prevent Charley Horse While Running

The best way to manage muscle cramps while running is to avoid them. Some of the best ways to prevent cramps are specific training, adequate fueling, and strength training.

Let me explain more.

Strength Train

I hate to state the obvious, but strong muscles are more likely to resist cramping over time.

You should also strengthen the supporting muscles to take some of the load off your cramp-prone muscle, especially the calves and hamstrings. Here’s your full guide to strength training for injury prevention.

Warm-Up Properly

It should be no surprise, but unprepared muscles are likely to spasm during exercise. That’s why you should warm up thoroughly before a run. And the best warm-up is a dynamic one. Here’s the full guide to proper warm-ups.

Drink Plenty of Water

Another effective preventative step, especially if you run for a long time sweat a lot in hot weather, is to keep adequate fluid intake. Unfortunately, this is one of the most common causes of muscle cramps in runners.

Shoot for at least 8 top 12 glasses of water every day to maintain proper hydration levels. Drink more on intense training days. Here’s the full guide to proper hydration for runners.

Additional resource – Sore quads after running

Your Diet

Your food choices also matter.  Imbalances in electrolytes as well as in other nutrients could increase your risk of getting a charley horse.

Choose a diet that includes a variety of foods, including plenty of colorful vegetables and fruits such as leafy greens and bananas to add more electrolytes to your diet.

Remember to add as many magnesium and potassium-rich foods into your diet, such as

• Bananas
• Sweet potatoes
• Cucumbers
• Tofu
• Avocados
• Nuts
• Dark chocolate

Consult your Doctor

Last but not least, if you suffer from severe or chronic muscle cramps, it’s time to check with your doctor.

Your agony might be the sign-off of a more serious underlying condition, so it’s key to consult your doctor for further tests.

Although most cases of muscle cramps are not serious, they’re sometimes a sign of a serious medical condition. This is especially the case if you’re dealing with frequent muscle spams and/or symptoms that aren’t getting better with self-care.

According to research, muscle cramps issue could be related to nerves, circulation, hormones, metabolism, and medications.

What’s more?

Many conditions can cause lower body muscle cramps, such as:

• Radiculopathy, which is spinal nerve compression or irritation
• Stenosis, which is the narrowing of the spinal canal
• Chronic infections
• Thyroid disease
• Cirrhosis of the liver
• And so much more.

Try OTC Medication

Some over-the-counter drugs can reduce the intensity and frequency of muscle spams—in fact, some may diminish the risk of the condition altogether.

Again, get the green light from your doctor before you try anything. Most would recommend medications such as muscle relaxants or pain medication like acetaminophen.

When you are exercising, there are a lot of things that go into making sure that you are getting the most out of your workout. You need to be sure to focus on both diet and exercise in order to see results. In this article, you will read some tips for getting leaner and boosting your performance when running or exercising.

Use Supplements 

For ages now, supplements have been the best asset you can take when you’re exercising or running. Responsibly taking creatine monohydrate helps with weight loss by using water retention in the muscles. This can help improve your performance as it will give you extra energy to push through a tough workout. However, make sure not to overdo it with the supplements as this can lead to dehydration.

Supplemental treatment can also help with other issues such as inflammation, energy production, and even brain function. If you are struggling with any of these areas, consult a physician to see if using supplements is the right move for you. Taking the proper precautions when using supplements will allow you to get the most out of them and improve your performance while running or exercising.

Create More Intensive Sessions

You need to gradually increase the intensity of your sessions if you want to get leaner and boost your performance when exercising or running. By creating more intensive sessions, you will be able to see results much sooner. 

If you are not sure how to create more intensive sessions, speak with a professional trainer or coach who can help design a program that is right for you. Remember, it is important to gradually increase the intensity of your workouts so that your body can adjust and avoid injury. With consistent effort, you will be able to get leaner and boost your performance in no time!

Focus On Body Fat 

Always focus your exercising and running routine on burning fat. It is the most important thing you can do to get leaner and meaner. You will also find that your performance will improve as well. This is because when you have less body fat, you will be able to move faster and with more agility. 

In order to make sure that you are focusing on body fat, make sure that you are eating the right foods. Eat plenty of fruits and vegetables so that your body gets the nutrients it needs to function properly. 

Drink plenty of water as well so that your body can flush out toxins. And finally, make sure that you are getting enough protein in your diet

Listen To Music 

There are great workout songs for every taste, but listening to music while you exercise can do more than just make the time pass. It can also increase your endurance and make you feel less pain.

In one study, people who exercised with music felt like they were working out for only half the time as those who didn’t listen to tunes. And in another, music was found to increase people’s endurance by 15 percent.

Exercise is very important, but you want the best performance you can get so make sure to take supplements. Intensify the sessions and focus on body fat while doing your workout. Finally, make sure to listen to music as it will pump your hormones up to do more and more. You will see the results in no time!

Additional Resource – Creatine For Runners

If people constantly ask you to help them get fit, you may want to consider becoming a personal trainer. While personal trainers aren’t new, the online space is booming with opportunities. It’s time to take your knowledge, talent, and expertise and help others achieve their goals.

There are tons of advantages to becoming a personal trainer, including that you work when you want. Imagine being able to set your own hours so you can have flexibility in your day. Sounds good, right? Now, the term personal trainer is broad. Finding your niche is the key to being successful. There are personal trainers who only work with bodybuilders, weight-loss groups, professional athletes, and the list goes on.

Once you figure out where your skills are best suited, you’ll be ready to move to the next step. Once you’re ready to commit, there are a few things you need to do to get started.

Steps to Becoming a Personal Trainer

1. Get certified

It’s important to get certified because that demonstrates you have taken the time to not only invest in yourself and become recognized for your skills, but you care about training your clients the right way.

If you’re going to work in a gym, they usually require some type of certification for their trainers. Trainers must have a diploma or GED before they can get fully certified. Depending on the type of certification you seek, you may have to go through a specialized program. These programs are nationally known for personal training. In most cases, you should have first aid/CPR/AED training.

• American Council on Exercise
  This class is about six months and has an exam voucher. You’ll have six months to take the exam. There are three programs to choose from to get you prepared.

• International Sports Science Association (ISSA)
  There are three different accredited programs to choose from. Each one is 12 months.

• National Academy of Sports Medicine
  You can pay for the exam or choose to purchase a study materials bundle. You must recertify every two years.

• National Strength and Conditioning Association
  They have a membership that you can join. Once you register for the exam, you must take it within 120 days. The fees for the exam vary based on whether you are a member or not.

• National Federation of Personal Trainers
  There are two course packages with the exam included. You must recertify every two years.

2. Develop training strategies
   Once you become certified, developing training strategies that become your signature is key. Your proprietary methods that get results help you stand out in the marketplace. Working with a sports doctor can enhance your offerings, and listening to your existing clients can also assist. Doing this will help in offering your classes in-person and online. Developing an online portion of your class will help you with exposure in the marketplace.

If you’ve decided to offer an online portion of your program, you want to make sure your clients can reach you with questions. Developing an app is a good solution where they can look at the exercises, see how to do them the right way, ask questions in the app, and get the information they need in one place. A website is also a good idea that has a members-only section. This way, your clients will get consistent updates and will be able to contact you at a moment’s notice.

It’s important to figure out the delivery of your classes. Will they be live and available online at certain times? Will they be pre-recorded? Are you going to add meal plans to this? All of these are considerations for online and live classes. Finally, you must think about their progress. How will it be monitored? Do they need to wear a heart rate monitor? How will they weigh in?

3. Register your business
   Once you are ready to put yourself out there as a professionally certified personal trainer, it’s time to make it legitimate. While you don’t need a business license to work as a personal trainer, it makes you look more professional and gives you credibility. You want your clients, gyms where you train, and any vendors you work with to trust your brand.

You may expand your offerings and have a desire to open your own gym. As an established business, you can quickly move on this and people will already know and trust your name.

4. Get business insurance
   People get injured all the time when exercising. As a personal trainer, you want to protect yourself and your clients from any risk. It’s easy to think that everything will be okay, but there’s always that one client that may want to go a step further and file a lawsuit against you. Business insurance can help.

Personal trainer business insurance can protect you against allegations of negligence, copyright infringement, and more. If you opt for general liability insurance, this will cover any bodily injury, property damage, and more. Speaking with a business insurance agent will point you in the right direction to make sure you are fully covered every step of the way.

Make sure you review the quotes on the policy and get different ones to compare pricing and coverage. You should also take the time to speak to other personal trainers to find out what types of insurance they currently use. Depending on your niche, you may have more risk than others. It’s always important to consider this when moving forward.

5. Keep learning
   One of the best things you can do for yourself is to stay up to date on the latest techniques and strategies on the market. Trends change and advances in the industry or from sports doctors should always be welcomed into your systems and processes. When you take the time to invest in yourself and make a concerted effort to make sure your clients are always getting the best, it will show in everything you do, including their results.If you’re using tech in any way, you should stay up on the latest tips and techniques. If there are videos on your website, they should be updated and refreshed. The graphics you use for social media should follow a pattern. How will you record and edit your videos? What software will you use, or will you have someone working with you?

Your learning doesn’t stop there. It’s a good idea to learn how to effectively use social media and watch your analytics to see when people engage most. Once you have really become established, considering merchandise and how to use a platform to sell that merchandise comes into the mix.

The best way to enhance your learning is to do it. No one can do what you do like you do it, so make sure you know and understand every element of your business.

6. Creating marketing visual assets
   This directly ties into the learning portion of building a career as a personal trainer. Although you may have a website and use social media, you need other types of branding to stand out from the competition. You should have a logo that’s distinctive and memorable to use on all your business touchpoints.

Your business cards and other items should also be standardized to match your logo for consistency. When developing your logo, you should consider some existing personal trainer logo ideas to imagine what you could develop.

Your graphics should also be crisp, clear, and authentic. Your clients should be able to relate to every part of your brand.

Marketing visual assets are crucial in the development of a lasting brand. Make sure you create assets that capture and engage your current and prospective audiences every time they interact with your brand.

Running shoes are made with tough and durable materials but won’t last forever.

Depending on factors such as your weight, activity levels, and running surfaces, expect your running shoes to run out of juice, somewhere in the range of 400 to 500 miles—or every six months for the average runner.

If you log serious miles every week, you might find yourself dealing with more old pairs of running shoes than you know what to do with.

This is one reason the athletic footwear industry is big.

According to this report, the footwear industry is estimated at 98 USD billion in 2019 and is expected to reach  120 USD billion by 2025.

This is great news for runners and the industry, but what about the impact of shoes on the environment?

Unfortunately, it takes much more than an entire human lifetime for footwear to decompose in landfills. A study by Quantis reported that the footwear industry is behind 1.4 percent GHG emissions.

So instead of tossing them out, what if you could give those running shoes a second life?

4 Ways To Recycle Old Running Shoes

Here’s a list of a practical ideas to make the most out of your worn-out shoes without tossing them in the trash.

1. Find A Cobbler

Although it’s not always easy—nor a good idea—to repair running shoes, it’s worth a shot.

Running shoes are typically designed in such a way that repair is tricky. But, just in case, it’s worth consulting a shoe repair service and seeing if they can offer an affordable solution for your running footwear.

Cobblers can fix and restore all types of footwear—running shoes are no exception.  Some may even specialize in restoring worn-out athletic footwear.

Although repairing the entire sole of running shoes might not be a good idea, minor repairs such as fixing loose stitches and missing eyelets can help prolong the life of your trainers.

I’d also recommend that you consider giving your used running shoes a second life as casual footwear. Some pro cobblers can replace the sole, so they can last longer.

Check the example below.

https://www.gearpatrol.com/style/shoes-boots/a33865147/goods-and-services-sneakers/

Additional resource – Running Shoes Vs. Cross Trainers

2. Donate your Old Running Shoes

Just because a pair of shoes seems out of commission for you doesn’t mean they’ll be the same to others.

Keep in mind that a lot of less-fortunate people around the world lack proper footwear. Maybe someone needs a pair of shoes for painting, gardening, work, etc., and a used pair would do the trick.

So if your running shoes still have some juice in them, consider donating them.

Before you donate, remember to clean your used running shoes thoroughly.

You can find many fantastic organizations that will take athletic gear and footwear and ensure it winds up being re-used by those in need.

Additional resource – Here’s the full guide to running shoe anatomy.

Examples of popular organizations include:

• Sneakers4Funds – A free program that provides clubs and other organizations the chance to make a few dollars by hosting a shoe drive. The fundraiser company is devoted to helping the less unfortunate to afford good running shoes.
• Soles4Souls – Another free program that works to give underprivileged people shoes so they can go to work, school, and stay healthy. The organization collects used shoes and other clothing, then teams up with other organizations and distributes them around the world.
• GotSneakers – Allows for clubs or groups to raise funds and help others simultaneously.
• One World Running – Bring running shoes to runners in need. This organization collects and wash athletic footwear along with other gear and supplies to developing countries.

Additional Resource – Here’s how to dry running shoes.

3. Change Your Used Running Shoes Purpose

I hate to state the obvious, but just because you can’s use your worn-out shoes for logging the miles doesn’t mean that they’re completely out of commission.

For example, if cushioning’s the only thing missing, consider repurposing your used running shoes.

These shoes are especially useful when you need something for a messy project. For example, you can use them to paint your house, work in the garden, cut grass, etc.

Additional Resource – Here’s how to break in new running shoes.

4. Find A Local Shoe Recycle Program

If your running shoes are beyond saving, there are programs that will recycle footwear.

Although it’ll be ideal, we cannot just recycle old footwear along with plastic bottles and cans.  The truth is, recycling shoes is more complicated, and most recycling centers aren’t designed for it.

But a few recycling sites are set up for it and have the right equipment and experience to break down the material of footwear and give it new life in another form.

One of the most popular shoe recycling programs is Nike’s Reuse-A-Shoe, which is available at some Nike stores. Thanks to this program, you can drop off your used shoes—of any brand—at one of Nike’s participating retail stores.

Next, the trainers get sent away to the “Grind” program, during which the shoe is recycled to make basketball courts, turf fields, gym floors, carpet paddings, and running tracks.

Another example is Teracycle which specializes in hard-to-recycle materials, which you can ship your shoes. All you have to do is order a box and fill it with footwear to be recycled. Just keep in mind that this program isn’t free.

Further Readings:

• How to clean running shoes–
• Here’s the full guide to proper running gear.
• When to replace running shoes
• How to Recycle Running Shoes – The Conclusion

Plastic waste is a big problem, and thanks to the light being shed on this problem, people are more open to being proactive and taking the right measures to remedy this problem.

Recycling old running shoes is one step on the right path. Your old running shoes don’t have to contribute to the pile.

Please feel free to leave your comments and questions below.

Thank you for dropping by.

With summertime comes “warmer” weather, and with that, an increase in cases of Athlete’s Foot. This fungal infection is not only itchy and unsightly, but can also be quite contagious.

Thankfully, there are a number of fungicidal essential oils that can help to clear up the infection quickly. In this article, we’ll explore five different recipes for using aromatherapy to treat Athlete’s Foot.

So read on to learn more!

What is Athlete’s Foot?

Athlete’s Foot, or tinea pedis, is a fungal infection of the skin on the feet. It is caused by a type of fungus known as a dermatophyte, and often manifests as an itchy rash between the toes. Other common symptoms of Athlete’s Foot include dry, scaly skin on the soles of the feet, and blisters.

The fungus that causes Athlete’s Foot thrives in warm, damp environments, such as locker rooms and showers. Wearing shoes that are not breathable can also contribute to the growth of fungus.

How can aromas fight a fungus?

Aromatherapy is the use of essential oils to treat a variety of health problems. Essential oils are concentrated plant extracts that contain the ‘essence’ of the plant’s fragrance. They are generally extracted through a process of steam distillation or cold pressing.

Each essential oil has its own unique smell, and also contains different medicinal properties. The oil’s smell and its medicinal properties are a result of a combination of aromatic compounds known as terpenes.

There are over 20,000 terpenes in the natural world, and they interact with each other to create the plant’s unique smell. Each essential oil contains a different combination of terpenes, which is what gives it its particular medicinal properties.

For example, the terpene limonene is found in many citrus oils and is known for its antifungal properties. The smell of any one essential oil, therefore, has a direct connection to the (potentially) therapeutic compounds in that oil.

Treat Athlete’s Foot with these five oils

Now that we know a little bit more about Athlete’s Foot and how essential oils can be used to treat it, let’s take a look at five fungicidal essential oils that can help to clear up the infection quickly.

1. Tea tree oil: Tea tree oil is extracted from the leaves of the Melaleuca alternifolia tree, which is native to Australia. It has a fresh, camphoraceous smell and contains the fungicidal properties of terpinen-4-ol and 1,8-cineole. Tea tree oil is one of the most commonly suggested fungicidal oils, and for good reason.

• To treat Athlete’s Foot with tea tree oil, add 10 drops of oil to 2 cups of warm water in a foot basin. Soak your feet in the mixture for 20 minutes, then dry thoroughly. You can also make a tincture by adding 10 drops of tea tree oil to 1 ounce of carrier oil such as olive oil or almond oil. Mix thoroughly and apply the tincture to the affected areas 2-3 times per day.

2. Oregano oil: Oregano oil is extracted from the leaves of the Origanum vulgare plant, which is native to Europe. It has a warm, spicy smell and contains the fungicidal compounds carvacrol and thymol. Oregano oil is a potent oil, so it should be used sparingly.

• To treat Athlete’s Foot with oregano oil, add 2-3 drops of oil to 1 teaspoon of carrier oil such as olive oil or almond oil. Mix thoroughly and apply the mixture to the affected areas 2-3 times per day. You can also add 2-3 drops of oregano oil to a foot basin filled with warm water. Soak your feet in the mixture for 20 minutes, then dry thoroughly.

3. Cinnamon oil: Cinnamon oil is extracted from the bark of the Cinnamomum verum tree, which is native to Sri Lanka. It has a warm, spicy smell and contains the fungicidal compound cinnamaldehyde. Cinnamon oil is another potent oil that should be used sparingly.

• Use cinnamon oil in similar proportions and methods as oregano oil.

4. Lemon oil: Lemon oil is extracted from the peel of the Citrus limon fruit, which is native to Italy. It has a fresh, citrusy smell and contains the fungicidal compound limonene. Lemon oil is also an antibacterial and immunostimulant.

• To treat Athlete’s Foot with lemon oil, add 10 drops of oil to 2 cups of warm water in a foot basin. Soak your feet in the mixture for 20-30 minutes, then dry thoroughly.

5. Thyme oil: Thyme oil is extracted from the leaves of the Thymus vulgaris plant, which is native to Europe. It has a fresh, herbaceous smell and contains the fungicidal compounds thymol and carvacrol.

• Use thyme oil in similar proportions as oregano oil.

Other healthy foot practices

Athlete’s Foot can be treated with fungicidal essential oils, but these oils can also be combined with other natural products to create an even more potent treatment.

Each has its own unique set of benefits that work synergistically to help clear up the infection quickly. Let’s take a quick look at each one.

Salt: Salt has antiseptic and anti-inflammatory properties that can help to soothe the itchiness and redness associated with Athlete’s Foot.

Vinegar: Vinegar is acidic and can help to kill the fungus that causes Athlete’s Foot. It also has astringent properties that can help to dry out the rash.

Terpenes: Even more elemental than an essential oil, terpenes are the building blocks of many plants’ medicinal properties. Legal terpenes can easily be found online and in stores.

Mustard seed: The mustard seed is a natural fungicide that can help to kill the fungus causing Athlete’s Foot.

Garlic: Garlic has both antifungal and antibacterial properties. It can also help to boost the immune system, which is important in fighting off infections.

Additional resource  – Here’s your guide to pain on top of the foot while running.

Soaking safely

There you have it! Five fungicidal essential oils that can help to treat Athlete’s Foot quickly and effectively. When using essential oils, always be sure to use a carrier oil to dilute the oil before applying it to your skin.

Improperly used, essential oils can easily cause skin irritation that can make your healing process take even longer. And never ingest essential oils without first consulting with a medical professional.

Featured Image Source

Running a marathon is no walk in the park (pun intended). Whether you’re a seasoned marathoner or a fresh-faced newbie, conquering those 26.2 miles is a monumental task. And here’s the twist: figuring out your finish times can be trickier than solving a Rubik’s Cube blindfolded.

Worry no more. I’ve a game-changer for you—the marathon pace chart. This bad boy breaks down each mile and kilometer split, serving as your ultimate roadmap to marathon glory. It’s the compass that will lead you through the twists and turns of the race, guiding you towards that sweet, sweet victory.

But wait, there’s more! Planning for a marathon is like solving a captivating puzzle with a million pieces. How do you set a time goal that pushes your limits but remains within reach? What pace should you strive for to avoid hitting that notorious wall? These questions can send your mind into a whirlwind faster than an Olympic sprint.

In other words The marathon pace chart is your guide to race greatness.

Let’s dive in and make those dreams a reality!

What Should My Marathon Target Time Be?

This is an important question for newbie and advanced runners alike and tricky to answer.

Determining your perfect marathon pace is like embarking on a thrilling adventure. It’s a quest that depends on a multitude of factors, with two key players taking the spotlight: your current running ability and your goal marathon time. These two factors dance together in a delicate balance, guiding you towards your marathon triumph.

Want more challenge? Check this 50K training plan.

Estimating your Marathon Finish Time

One method that many seasoned runners swear by is taking your recent half marathon times, doubling them, and then adding a dash of extra time—let’s say eight to ten minutes. It’s like a secret formula to unlock a glimpse into your future marathon performance. But remember, my friend, this is just one piece of the puzzle.

Now, here’s a little nugget of wisdom I want to share with you. If this is your inaugural marathon, my advice is to be conservative with your goal. Hear me out. Your main focus should be savoring the journey, conquering those 26.2 miles, and crossing that finish line with a triumphant smile on your face. So, instead of fixating on a specific target time, let the experience be your guide and relish every step of the way.

Picture this: you’re standing at the starting line, adrenaline coursing through your veins, and a world of possibilities ahead of you. As the race kicks off, settle into a comfortable pace for those first 13 miles. But here’s where the magic happens—once you hit that halfway mark, unleash your inner gazelle and pick up the pace. It’s your chance to test your limits, push beyond what you thought possible, and leave your doubts in the dust. Just remember to stay patient, stay focused, and keep everything under control. You’ve got this!

Now, if you’ve been pounding the pavement for a while, honing your running skills, and this is your first official marathon event, it’s time to tap into the wisdom of your running journey.

The Most Common Marathon Mistake

The most common mistake runners make on the marathon course is starting out too fast. It’s like igniting a firework before the show even begins—it might create a dazzling display, but it won’t last.

Here’s the truth.

The key to success lies in pacing yourself from the get-go. Yes, it’s true. Those first few miles are the foundation upon which your marathon dreams are built. Pushing yourself to a faster pace than you can sustain throughout the race is like sprinting up a steep hill—exhausting and unsustainable.

So how do you conquer this rookie mistake?

It all starts with understanding your marathon pace strategy. You see, each mile—or kilometer—is a crucial piece of the puzzle, a stepping stone on your path to greatness. By mapping out your desired pace for each leg of the race, you’re creating a roadmap to success.

Now, here’s the real secret sauce. Once you’ve crafted your marathon pace strategy, hold onto it like a treasure map. Let nothing, and I mean nothing, veer you off course. Temptations may arise—a fellow runner zooming past, the adrenaline of the crowd, or the urge to show off your speed. But remember, discipline is the key.

What Your Marathon Pace Depends ON?

Imagine yourself standing at the crossroads of marathon greatness, pondering the ideal pace to conquer those 26.2 miles. It’s a decision that requires careful consideration, for the path to success is paved with a multitude of factors.

• Running experience. Are you a seasoned road warrior, battle-tested and familiar with the demands of the marathon? Or perhaps you’re a fresh-faced adventurer, eager to take on the challenge for the very first time. Your level of experience sets the stage for your marathon goal pace.
• Running history. How have you performed in previous races? Have you conquered shorter distances with gusto, leaving a trail of personal records in your wake? Or have you faced setbacks and obstacles along your running journey? Your past performance whispers secrets of your potential marathon pace.
• Weekly mileage. How many miles have you logged in preparation for this grand undertaking? Like a sturdy foundation beneath a magnificent skyscraper, your weekly mileage builds strength, endurance, and resilience. The more miles you’ve embraced, the higher your marathon goal pace may soar.
• Genetics. Those intricate strands of DNA that weave the tapestry of our athletic prowess. Each of us is blessed with a unique genetic makeup, which can influence our natural abilities and aptitudes.
• Age. As the years gracefully grace us with their presence, our bodies adapt and evolve.. Your age is a part of your marathon pace equation, for it shapes the road upon which you tread.
• Bodyweight. It’s like finding the perfect balance on a tightrope—neither too heavy to weigh you down nor too light to leave you vulnerable. Your bodyweight, in harmony with your training and nutrition, affects the speed and efficiency of your marathon pace.
•  Nutrition. Like a well-stocked pantry, a proper nutrition plan provides the sustenance and energy needed to maintain your desired pace. Refuel wisely, my friend, and let the nourishment propel you towards your marathon goal.
• The course route. Each course has its own personality, its own challenges to navigate. Will you conquer steep inclines with unwavering determination? Will you glide down gentle slopes with the grace of a gazelle? The course route whispers secrets to your marathon goal pace.
• Race conditions. Weather temperature is a wild card that can send shivers down your spine or leave you gasping for breath in the sweltering heat. Consider the forecast, my friend, for it can shape the rhythm and pace of your marathon adventure.

How to Find What Your Marathon Pace Should Be

Let’s dive into the marvelous world of determining your next marathon pace. It’s a puzzle with many pieces, each offering a glimpse into your potential performance.

First, let’s explore one of the most popular methods used by runners—the half-marathon formula. It’s like a secret code that unlocks a world of marathon possibilities. Take your recent half-marathon time, double it, and then sprinkle in a dash of 15 to 20 minutes. Voila! You have a rough estimation of your marathon time. But remember, my friend, this formula is just the beginning of your marathon pace revelation

But wait, there’s more! Have you recently triumphed in a 5K, 10K, or half marathon? Well, my friend, you’re in luck. By comparing your race time to a handy-dandy chart, you can unravel the mysteries of your estimated marathon time. It’s like connecting the dots of your running achievements, creating a masterpiece of marathon potential.

But what if you’ve already conquered the marathon beast Then it’s simple. Take your previous marathon finishing time and dare to dream of improvement. Aim to shave off five to ten percent, my friend, and set your sights on a new marathon time target.

However it’s important to remember that these methods are but tools in your marathon arsenal. They offer a glimpse into the realm of possibility, but they do not guarantee the outcome. The marathon is a wild and unpredictable creature, affected by elements beyond our control.

The Marathon Pace Chart You Need

The charts offer practical guides as you dive into marathon training and prepare for the big day. They show you the average pace needed to run to achieve your marathon finishing time.

Best Mile Performance to Marathon Finishing Time Goal Prediction Chart:

Additional resources:

• How to prepare for your best running race
• Guide to Marathon Des Sables
• How to qualify for the Boston Marathon
• How to warm up for a race

There’s no better way to improve your physical and mental health than combining sports and education and maintaining the right balance. You need to focus on exercising regularly to keep your intelligence and concentration levels high.

Most college students avoid exercising. They also consume lots of sugary drinks and unhealthy food. Doing this not only harms their body but also their mind. Sports is important in college because it maintains the harmony of the brain, nerves, and the entire body. If you are a professional sportsperson, this article is ideal for you because you’ll learn how to combine sports and study. Here are some of the best tips that you can use to combine sport and studying.

1. Create a schedule

Having a schedule is one of the best things that you can do for yourself in college. You’ll get to maintain a balance between your hobbies and academic activities. A schedule will help you manage your time effectively and stay on top of things. Students who don’t use schedules tend to suffer from stress and anxiety because they forget to attend classes, complete their assignments on time and participate in sports. You can easily avoid this by taking a few minutes to create a schedule.

2. Participate in sports during breaks

College life is not a joke. You’ll always have more than one thing that needs to be completed at any time. If you are too busy to find time to participate in sports, you should consider playing during your break. Instead of going to the canteen to buy sugary drinks and unhealthy food, you should consider participating in your favorite sport. If you have a part-time job, finding time for sports can be challenging. However, reading Just Mercy essay and seeking help online will allow you to work with experts, get good results and save time. You don’t have to struggle when it comes to writing a movie essay because you can easily find an example online.

3. Go to the gym

Visiting the college gym is one of the best ways to improve your physical and mental health especially if you live in a college dorm. A thirty-minute workout session will help you stay fit and improve your communication skills. You’ll have an amazing experience if you exercise with your friends.

If you want to lose weight and build muscle, you’ll need to engage in various intense exercises. The gym instructor will help you achieve your goals. If you cannot access the gym due to time constraints, think of some of the best time management techniques that you should use to squeeze time. Keep in mind that you cannot put off physical exercise for months.

4. Prioritize important activities

Getting organized comes down to identifying important things and doing away with the less important ones. While it’s a practical tip, it’s not easy to do. Why? The most important activities tend to demand a lot of time and energy. Therefore, most students end up focusing on the less-important tasks. You should always prioritize your health and academic studies. Without good health, there’s nothing much you can do in the academic area. You have to balance both worlds to get the best out of both.

5. Rest

After exercising, you need to rest. Did you know that you are working to get good grades and stay healthy when you are resting? Your body and mind have to rest for you to recover your lost energies and perform well. Don’t form the habit of pulling all-nighters. Otherwise, you’ll lose a lot of energy and start suffering from burnout.

6. Avoid training too much

Moderation is key in everything. Running for hours every day is not good for your body. You should consider participating in sports three or four days a week. Having a schedule and sticking to it will help you improve your health and stay on top of everything. Remember, your priority should be studying. If you need to participate in sports every day, consider delegating some academic tasks to a professional team. Even if you love sports, it shouldn’t dominate your routine.

Conclusion

College life is not easy. However, organizing your life is the best way to boost your productivity and performance in school. You need to prioritize both studying and your health. To do this, you have to manage your time effectively. If you can balance sports and study effectively, you’ll be prepared to deal with lots of challenges once you get hired. Remember, you cannot do much without good health. And to enjoy good health, you don’t have to indulge in sports every day. Balance is key in everything.

Author’s Bio:

Alina Boskar is an exceptional writer and proofreader. She is passionate about helping college students improve their mental health. She enjoys writing essays and traveling during her leisure time.

Looking for running advice when you’ve diabetes? Then you have come to the right place.

Running is a great form of exercise as it helps you lose/maintain body weight, build muscle, improve the body’s sensitivity to insulin—the list is long.

But, if you’re one of the hundreds of millions of people around the world dealing with diabetes, you’ve likely heard some conflicting advice on running.

The truth is, when you have a chronic condition, such as diabetes, there are a few measures to take to ensure that running does make your condition worse.

In this article, I’ll share with you a comprehensive guide on how to run safely and effectively when you’ve diabetes.

More specifically, I’ll look at:

• The pros of running on diabetes
• The cons of running on diabetes
• Does running make your diabetes worse
• And so much more

Sounds great? Let’s get started.

Diabetes Explained

There are two types of diabetes diagnoses: Type I and Type II.

Type 1 Diabetes is a lifelong genetic condition in which the patient pancreas produces little to no insulin. Insulin is a hormone that helps sugar enter your body cells from the bloodstream, where it can use as fuel.

The lack of insulin forces blood sugar to build up in the bloodstream. This can be damaging to the body and cause many complications of diabetes.

On the other hand, type II is a lifestyle-caused condition in which the body is unable to use blood glucose effectively as energy, resulting in a build-up of sugar in the bloodstream.

Some of the most common symptoms of diabetes include:

• Increased thirst
• Frequent urination
• Exhaustion
• Hunger pangs
• Weight loss or gain
• And so much more.

Experience any of these symptoms and suspect it’s diabetes-related? Then you should consult your doctor for further tests.

Additional guide  – Running With Seasonal Allergies

How Does running Impact Your Blood Sugar

Your running duration, intensity, and frequency are all important when it comes to the impact of training on blood sugar.

In most cases, running and other forms of exercise can help reduce blood sugar levels by burning glucose and improving insulin sensitivity.

But, keep in mind that for some individuals, running—especially when running for a long time—may force blood sugar levels to plummet, resulting in hypoglycemia—either during the run or after the exercise.

But it’s not always the case; for some people, mainly those diagnosed with type I diabetes, running may cause the blood sugar levels to soar.

Don’t get me wrong.

I’m not trying to dissuade you from logging the miles, but once you wrap your head around how your body, especially your insulin system, reacts to running, you’ll be able to manage your condition much better.

Additional resource – Running Vs Jogging

How to Run Safely With Diabetes

I hate to sound like a broken record, but running does offer a lot of benefits to people dealing with diabetes.

However, to err on the side of caution, there are some key measures to take before you take up your running shoes and head out the door.

Here are some of the most important ones.

1. Talk to your Doctor

You shouldn’t move a finger—or a leg—without getting the green light from your doctor first.

Yes, that’s the rule.

Consult your physician before starting any kind of exercise routine, especially if you’re a complete couch potato and/or haven’t exercised in a long time.

Your doctor can provide you with specific advice on better managing your condition and other symptoms while you’re running.

They can also share a few guidelines—or sources—on getting started safely and forming a lasting habit.

A little caveat, though. Make sure your doctor is either a runner or, at the very least, understand what it means to train regularly and commit to endurance sports with diabetes.

Additional resource – Running with arthritis 

2. Take It Slow

Looking to start running for the first time? Then take up walking first before you get to the miles.

Many people shy away from running because they assume they have to be able to run for hours and hours out of the gate.

But, unfortunately, this is never the case.

Instead of trying to run for an hour, try walking for an hour, then build it up to 90 minutes. Then, as you get fitter, make your walks harder by increasing the pace and/or walking on include/hills.

Once you feel ready, start adding a few jogging intervals every here and there, following the reliable walk/run method.

Keep increasing the time spent running while taking less and less for recovery until you can run nonstop for 30 minutes without panting for air.

The rest is just details, after that.

Additional Source – How Far Did I Run?

3. Monitor your Blood Sugar

Whether you have type 1 or type 2, it’s key to closely keep tabs on your blood sugar level before and after running.

The reason? Blood sugar levels tend to fall during and following physical activity—especially running. Your levels might drop as fast as 30 minutes into the exercise and anytime after that. Be careful.

To decide whether it’s safe or not for you to run, keep the following three guidelines in mind:

• Less than 100 mg/dL – Your glucose level might be too low
• Around 100 to 250 mg/dL – your glucose level re within the safe range
• Over 250 mg/dL – your glucose levels are too high.

When your levels are too low, consume a snack that packs in 15 to 30 grams of simple carbs. Examples include fruit, cracker, and fruit juices. I’d also recommend taking glucose tablets designed for runners.

What’s more?

Have your meter around or wear a continuous glucose monitor (CGM) to keep track of your sugar blood levels during training.

You should also track your blood sugar level post-run. If they’d lower than 100 mg/dL, have a snack to stabilize your levels.

4. Stay Well Hydrated

Running deprives your body of a lot of fluid, especially when training for a long time and/or in the heat. Unfortunately, that means you’re at a higher risk of getting dehydrated as a result.

Dehydration is common among runners, especially those running long distances and/or when the sun is out, and the temperature is high.

In fact, even mild dehydration can impact your blood sugar levels. When you’re dehydrated, the sugar in your blood becomes more concentrated, and that results in higher blood glucose levels.

When it’s the case, your kidneys will have to work double-time to deal with the excess sugar.

When your kidneys are overworked, your body eventually expels the excess glucose in your urine. The more fluids getting dragged from your tissues, the more likely you are to become dehydrated.

Here’s the full guide on staying well hydrated while running.

Additional reference – Stop peeing when running

5. Fueling For Runners With Diabetes

Pre-run eating rules are the same whether you’re diabetic or not.

In most cases, your insulin/medication dosage would depend on the energy needed and following glucose response.

As a rough guideline, your glucose levels pre-run should be roughly 125-180 mg/dL. If your pre-run glucose fall below that range, try eating 15 to 20 grams of quick-absorbing carbs to bring it up.

However, if your levels are below 90 mg/dL, consume about 30 to 50 grams of carb to bring your levels back to normal.

So what should you have?

Most experts recommend opting for quick-acting carbs—preferably in the form of snacks—and having small amounts of protein and fat in the two to three hours before a run may minimize GI stress.

6. Short Runs

Short runs, anything between 20 to 40 minutes—can be completed with minimal impact on blood sugar levels.

This is especially the case during low to mild intensity training.

However, if your blood glucose level is higher than this range, you might not need a pre-run energy boost.

When your glucose levels are low, enough sugar and wait for your glucose levels to stabilize before running.

To err on the side of caution, I’d recommend that you take with you some form of sugar.

This is especially the case if you find it harder to spot symptoms in the middle of a run. It’s always better to be safe than sorry. I cannot stress this enough.

7. Long Runs

Long runs or any session is lasting over 60 minutes will usually require sticking to an easy conversational pace for an extended period.

As for fuel, shoot for a carb intake ranging between 1 to 4 grams per kilogram of body one to three hours before the run.

What’s more?

Keep in mind that long runs are not for beginners.  You should only try to go the distance after having developed a good cardio base and fitness from the shorter run.

Why? Pushing your body more than it can handle can lead to severe hypo.

After your run, test your blood sugar again, and it’s under 100 mg/dl, have a snack.

8. Eat On The Run

If you’re prone to low blood sugar levels, I’d recommend that your carry a form of fast-absorbing carbohydrate to manage potential blood sugar levels or hypoglycemia.

Start taking in calories 30 minutes into the run, shooting for 40 to 50 grams per hour for runs extending over one to two hours.

Have at least 60 to 90 grams for long runs lasting over two hours.

Some of the best options include:

• Candy
• Glucose gel
• Glucose tabs
• Dried fruit
• Sports drink

9. Carry Your Medical Info

Having your medical identification—as well as your emergency contact list—is key if you’re out there for longer than an hour.

You should also inform a spouse or a friend about your whereabouts and what time they should expect to hear back from you.

Hypoglycemia is always a risk, and you should always be prepared for the worst. You never know when things can go south.

Or else, pair with a running buddy, there’s, after all, safety in numbers.

10. Pay Attention To Your Body

Telling signs of low blood sugar levels vary from person to person, but the most common ones include;

• Dizziness
• Shakiness
• Light-headedness
• Confusion
• Hungry
• Fatigue

Keep in mind that a lot of these symptoms can be ignored or masked on a tough run or race, thanks to the rush in adrenaline and focus that usually comes with running.

So be careful.

This is the reason you should build the habit of regularly checking your glucose levels throughout training or utilize a CGM to assess patterns. I cannot emphasize this enough.

Running with Diabetes – The Conclusion

There you have it! Having either diabetes type I or Type II shouldn’t spell the end to your running carrer. By taking the right measures, not only would you be able to keep running, but also improve your overall condition and health.

What’s not to like!

Thank you for dropping by.

Keep running strong.

David D.