Fighting Athlete’s Foot With Essential Oil Aromatherapy: 5 Recipes for Success

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.

running shoes

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.
  1. 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.
  1. 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.
  1. 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.
  1. 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

Marathon Pace Chart – How To Determine Marathon Race Pace

Marathon Pace Chart

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:



From 5K to Marathon: The Ultimate Guide to Running Pace Charts

Whether you’re gearing up for your debut 5K or have your sights set on shattering your marathon record, we’ve got a game-changer for you: Running Pace Charts!

What’s the Buzz About Pace Charts?

  • Run Smart, Finish Strong: Pacing is the name of the game, and these charts are your treasure map to the perfect race.
  • Goals Galore: Dreaming of specific finish times for your 5K, 10K, half-marathon, or marathon? These charts hold the keys to the kingdom!
  • Miles or Kilometers? No Problem!: No matter your preferred units, we’ve got pace info for miles and kilometers, from lightning-fast 5:00 per mile to a chill 13:00 per mile.
  • Start Slow, Race Fast: Forget perfection. Embrace the “negative split” – a strategy that often turns good races into legendary ones.

I’m here to guide you through these charts, where mile splits and finish times await, tailored to your running pace. Precision isn’t the goal; it’s all about running smarter, not harder.

So, are you ready to set a new personal best? Let’s hit the ground running.

The Reasons To Use Running Pace Charts

Using running pace charts can be a game-changer for runners looking to achieve specific goals or track their progress. Here’s why incorporating pace charts into your training can be so valuable:

Calculate Pace Easily:

Pace charts simplify the process of calculating your pace per mile or kilometer. Whether you’re analyzing a recent training run or race, you can quickly determine your pace using these charts.

Goal Setting and Planning:

Pace charts are a vital tool for goal setting. They allow you to set specific pace targets for your races. For example, if you’re aiming to run a half marathon under 90 minutes, the chart tells you that you need to maintain a pace of 6 minutes and 50 seconds per mile or faster throughout the 13.1 miles. This is key for planning your race pace strategy.

Training Alignment:

Once you decide on your target pace, you can structure your training plan accordingly. Knowing the pace you need to maintain for a specific race distance craft the exact running routine that helps you achieve your racing goals.

Progress Tracking:

Regularly using pace charts enables you to track your progress over time. By comparing your actual race or training paces to your target paces, you can assess your improvement and make adjustments as needed.

Improve Confidence

Knowing that you have a clear plan and understanding of your target pace can boost your confidence on race day. It reduces anxiety and uncertainty, allowing you to focus on your performance.


Pace charts accommodate different goals and distances, making them adaptable to various training and racing scenarios. Whether you’re training for a 5K, half-marathon, or marathon, you can find the appropriate chart.

Additional Resource – Here’s your guide to beginner running pace

Making the Most out of Your Race Pace

Pacing is a critical element of successful running, and pace charts can be your secret weapon for achieving your race goals. In fact, pace charts are more than just tables of numbers; they are dynamic guides to help you achieve your running aspirations. Let’s explore how you can maximize their use:

  1. The Art of Negative Splitting

Instead of aiming for a perfectly even pace throughout your race, consider the strategy of “negative splitting.” This means running the second half of your race faster than the first. It’s a technique that often turns good races into legendary ones.

Why Negative Split? Starting conservatively and gradually increasing your pace can prevent early fatigue and set you up for a strong finish. Use your pace chart to identify target splits for the first half and second half of your race.

  1. Progressive Overload in Training

When using pace charts for your training runs, employ the concept of “progressive overload.” Gradually increase the intensity of your workouts over time. Start with a comfortable pace and progressively push your limits to build speed and endurance.

Instead of sticking to one race distance in your training, mix it up. Use your 5K pace chart for shorter, speed-focused sessions and your half marathon or marathon chart for longer runs. This variation keeps your training fresh and challenging.

  1. Visualization Techniques

Visualization can be a powerful tool in your arsenal. Before a race, study your pace chart and visualize yourself hitting those target splits. This mental rehearsal can boost your confidence and calm pre-race nerves.

During a race, focus on staying relaxed and maintaining your planned pace. Visualize a smooth and efficient stride as you check your progress against your chart.

  1. Customized Pacing Strategies

Pace charts aren’t one-size-fits-all. Customize your pacing strategy based on your strengths and weaknesses. If you’re a strong finisher, consider slightly faster early splits. If you tend to start too fast, be conservative in the beginning.

Experiment with different pacing strategies during training runs. Use your pace chart as a guide, but be open to adjusting your approach based on how your body responds.

  1. Race-Day Adaptability

On race day, weather and course conditions can vary. Be prepared to adapt your pacing strategy accordingly. Your pace chart is a tool, not a strict rule.

If you find yourself falling slightly behind your target splits, don’t panic. Focus on maintaining a consistent effort, and remember that unexpected surges or terrain changes can affect your pace.

Without further ado, let’s get to the actual running charts you need for optimal training and racing.

5K Running Pace Chart

The 5K running pace chart is your trusty companion for conquering the 5-kilometer distance efficiently.

(Learn more about how long is a 5K in miles here)

10K Running Pace Chart

The 10K running pace chart is your strategic ally in conquering the 10-kilometer distance efficiently.

Here’s how you can leverage this valuable tool to enhance your training and race-day performance:

Half Marathon Pace Chart

The Half Marathon Pace Chart is an invaluable resource for anyone tackling the 13.1-mile distance.

Marathon Pace Chart

The Marathon Pace Chart is your indispensable companion for conquering the 26.2-mile distance. Here’s how you can harness the full potential of this chart to elevate your training and race-day performance.

Sports and Studying at the University – How to Combine?

woman running in the summer

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.


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.

Top 10 Things To Know About Running With Diabetes

cross country running

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.

Useful Tips for New Runners on Buying Their First Shoes

running shoes for overpronators

It doesn’t matter whether you are preparing yourself for an important race, or you simply want to get into shape, finding the right shoes is crucial. Now, at times, this whole process can be a bit overwhelming, due to the fact that there isn’t a single shoe that fits everyone.

That’s precisely why finding the right one can be daunting, but don’t worry. We’ve done some research, and revealed some useful information that we’ve decided to share with you, to help you find the perfect match.

Effective Tricks To Help You Pick The Best Running Shoes

Are You In Any Pain?

First things first, let’s resolve this issue. If you’ve been feeling any type of back or foot pain, then you must carefully approach this process. For instance, back pain can truly be very uncomfortable, and sometimes even debilitating.

Therefore, you must focus on finding something that’s going to alleviate it. Now, you can check best running shoes for back pain here to see what pair will help you deal with your back pain. The right pair of shoes can really make a difference, hence, choose wisely.

On the other hand, if you’re dealing with foot pain (also known as plantar fasciitis which affects one in every ten adults), then you should buy comfortable running shoes to decrease the pain. According to some reviews that we found online, the best shoe for this type of problem is the Brooks Ghost 14. So give it a try to see how it works.

What Surface Will You Be Running On?

If you’re mostly running on pavements, then you should purchase road shoes. Namely, these types of running shoes will offer shock absorption to decrease the chances of experiencing any injuries.

On the other hand, if you are running through muddy trails, then trail shoes that come with a deep tread are a great option. They provide great ankle support and grip. Additionally, if you are doing both, then it would be recommendable to acquire hybrid running shoes. They are perfect for both roads.

woman running

More Helpful Advice Coming Your Way

Shoes Must Fit Properly

We cannot stress enough how crucial this is. Now, there are some factors you need to look out for. There must be a thumb’s width of space between the end of your shoe and your toe to stop your toes from striking the end when you are running downhill.

Keep in mind, that there must be enough space in the toe area to enable you to move your toes normally in the shoe. On the other hand, it mustn’t be too roomy, otherwise, your shoe will feel too sloppy on your feet. 

Let’s Not Forget Socks

Although this may sound a bit weird, the thickness of your socks can make a huge difference when it comes to the feel and fit of your running shoes. Therefore, you should always bring the socks you plan to run in when you’re trying out the shoes. 

As it was stated in the beginning, finding the right pair of running shoes is not as easy as it may appear to be, however, with the help of these tips, you’ll be able to spot the best ones right off the bat.

The Complete Guide to Running With Seasonal Allergies

Neck Pain While Running

If you’re suffering from seasonal allergies and like to keep on running, then you have come to the right place.

Dealing with seasonal allergies on the run is annoying.  This is especially the case during periods when allergens are the highest in number.

However, seasonal allergies shouldn’t spell the end of your running routine. You can take many measures right now to help you run outdoor while keeping symptoms at bay.

In this article, I’ll share with you a few useful tips and strategies for running when you’ve seasonal allergies so you can get the most out of your training.

Sounds great?

Let’s get started.

The Symptoms Of Seasonal Allergies

Coming down with seasonal allergies is similar to having a cold.  You might have trouble focusing, be tired, or breathing.

Most medical experts would recommend against running when you’re sick but should stop exercising when you have allergies.

Common symptoms of seasonal allergies include:

  • Watery eyes
  • Itchy eyes
  • Periodic nasal stuffiness
  • Headaches
  • sneezing

Is it Safe to Run with Seasonal Allergies?

The short answer is yes. As long as you’re not putting your health at risk, running is relatively safe for your seasonal allergies.

In fact, your training routine can even help with your seasonal allergies.

Running and other forms of exercise increase blood flow throughout your body. An increase in circulation means allergen are moved through your bloodstream more efficiently and quickly. This, in turn, should help reduce the risk of inflammation and irritation.

The rule, though, is to ensure that you’re properly managing your allergies before you get your sweat on.

For example, running while your asthma is acting up could make things worse.

What’s more?

Scale back or stop training altogether if your allergies aren’t reacting to medicine to avoid making your condition worse

Don’t get me wrong.

I’m not implying that you shouldn’t run outdoor when you have allergies, but you may need to take a few measures in order to stay safe.

Implement the following strategies to help soothe your symptoms so you can enjoy outdoor running throughout the year and with the rest of the world.

Know your Triggers

The best way to manage your seasonal allergies is to understand your triggers before heading out for a run. This way, you can plan your outdoor training when levels of allergens are at their lowest.

To build your trigger checklist, consult with your doctor about testing, then alter your training plan accordingly.

What’s more?

Pay attention to your body and how it reactions both during and after your runs.

  • Is it mold, pollution, or pollen that gets under your skin?
  • Do you have any specific sites that are more prone to flare-ups than others?

For example, if you’re sensitive to tree pollen, run outdoor during the early morning.

To do it right, keep an “allergy log” in which keep track of local danger levels using free websites like and Polen.Com. As you keep track of your flare-ups over time, you’ll start to notice a pattern forming and use the right preventative measures.

Additional Resource – Running in polluted areas

Know your Pollen Counts

How much pollen is in the air varies depending on the day and type of pollen.

According to the American College of Allergy, grass and tree pollens tend to be higher during the spring and summer months in the evening.

On the other hand, Ragweed is often highest in the morning, especially in the late summer and early fall.

Check a reliable weather service to keep track of pollen counts for mold, trees, grass, weeds, according to the region where you live. Then, schedule your runs when these pollens are at their lowest points.

What’s more?

Some people may start noticing symptoms even if pollen counts are as low as 20 grains per cubic meter, whereas others can tolerate higher amounts.

The best way to figure out your levels is to pay attention to the pollen counts and monitor when you start to notice symptoms. This will provide you with a better idea of when it’s possible to run outdoor problem-free and when you should move your training indoors.

Additional Resource – Your Guide To Running Heart Rate Zones

Check The Weather

Weather also influences how much pollen is in the air.

Running following a light rain can be a fantastic idea as rain can help wash pollen away. In fact, you stand less risk of experiencing allergy symptoms after a big rain.

Not only that, but post-rain humidity may keep pollen numbers low for a few days.

But outdoor exercise after a heavy downpour or prolonged rain may force the pollen spores to rupture.  This, in turn, breaks them into tiny pieces that can find their way into your lungs.

Pollen counts are typically the highest during dry, windy days, so avoid outdoor exercise on those days if possible.

Additional resource – Prescription Glasses for runners

Take Your Meds

OTC allergy meds can help if you take them regularly, so consult with your doctor to figure out what kind of medication plan will work for your allergies.

In most cases, the best time to take allergy medications is prophylactically, as in before you head out the door for a run. This way, you’re being proactive about your symptoms.

What’s more?

If you’re dealing with allergic asthma, use your inhaler roughly 15 minutes before running and then begin running slowly.

Want to try an antihistamine? Then try taking it two to three hours before you go outside.

Just keep in mind that if you’re a competitive runner, some go-to drugs, such as Sudafed, contain pseudoephedrine, which is a banned substance in competition.

Most experts also recommend starting medication a few weeks before allergy season begins. The sooner you medicate, the better.

To err on the side of caution, check the World Anti-Doping Agency banned drug substances list before you pop any pill.

Additional resource – How to run with asthma?

Use The Right Gear

Another measure to help you limit your exposure to pollen when you’re outside is to use the right gear.

If itchy, dry eyes are an issue, get a pair of wraparound sunglasses to keep the pollen out of your eyes. When choosing new sports sunglasses, make sure they fit properly and do not cause discomfort. Also, give your preference to quality. The right shades should provide full protection from harmful UV rays since too much exposure to UV light raises your risk of eye diseases.

Wearing a hat with a brim also helps. Not only does this protect your eyes but your hair as well as it attracts airborne particles.

Have breathing issues? Try covering your mouth and nose with a bandana or face mask. This should help limit the amount of pollen that gets into your nose and lungs.

Remember to opt for a cotton mask with no more than two layers for easy breathing.

Here’s the full guide to winter running gear.

Clean Up right Away

It’s possible to exercise outdoor without coming down with any symptoms, only to begin to experience the effects once you get back home.

For this reason, what you do following a run matters, and it matters a lot.

To lower your risk of a flare-up post-run, take a shower and get into clean clothes immediately after returning home.

Can’t shower right away? Then at least bring an extra set of clothes with you, so you can change into right away. This should prevent you from breathing in more of the pollen sitting on your running clothes.

Additional resource – How to choose running gloves

Adjust your Training Intensity

If your seasonal allergies are interfering with how fast or far you can run, make sure to make the right adjustment. Your training routine should fit your life—not the other way around.

One suggestion is to devote the wintertime—a period of severe seasonal allergies—for base building training.

During this period, focus on easy miles and performing workouts by feel, as your heart rate tends to be lower during easy, aerobic training.

Hard runs force you to breathe harder, so it’s a good idea to skip on them if you’re already having trouble breathing due to your allergies.

That’s why if your seasonal allergies are acting up, you should consider skipping interval workouts or any other hand runs.

What’s more?

Intense training may increase inflammation and blood flow, which might aggravate asthma and allergy symptoms.

Consult an Allergist

If all measures fail, I’d recommend consulting an allergy specialist who should be able to identify exactly what your allergy is.

In most cases, the allergies might recommend testing to find what you’re allergic to—grass pollen? Tree pollen? What?

This is especially the case if your seasonal allergies are severe enough that they’re affecting the rest of your life—not just your running program.

There are two main ways to assess for allergies:

  • Through a skin test in which you’re picked with samples of likely allergies on your arm or back or
  • Through a blood test that checks the level of antibodies when exposed to a potential trigger.

You can help prevent a lot of trouble by simply knowing more about what conditions the take trigger your symptoms.

Most doctors would recommend allergen immunotherapy, which is a procedure in which you’ll get a tiny amount of the allergen injected into your bloodstream to force your body to adapt and build up an immunity.

Just keep in mind that the procedure can be time-consuming and expensive.

Additional resources:

Running with arthritis 

Prevent Sunburns while running

Top 10 Careers in Running for You

woman running

The world of sports is a competitive and ever-changing industry. Many specialists work in various roles to support athletes and people in that field. For anyone interested in a career in sports that are both challenging and healthy, we teamed up with experts from job aggregator Jooble to look at some of the available jobs. From coaching to race organization to becoming an online personal trainer, there are plenty of career opportunities available in this growing industry. Here are ten positions in the field of running that you should consider.

  1. Athletic Trainer

Main duties: Athletic trainers work with athletes to help prevent and treat muscle and bone sports-related injuries and disorders. They conduct workshops for coaches and organize sports medicine educational programs. Many athletic trainers work in academic environments such as schools and colleges. Some are also involved in research to improve treatment methods and injury prevention.

Skills needed:

  • Good communication skills;
  • A knowledge of their specialist sport;
  • A degree from an accredited athletic training education program.
  1. Track & field coach

Main duties: The job of the track and field coach is to train athletes for competition in track events. They also develop training programs, provide athletes feedback, and oversee track meets. Besides that, traveling with their teams to away events is like an added bonus for a coach.

How to become a track and field coach

  • The best way to develop your coaching knowledge is to participate in the sport;
  • Study the sport and gain as much knowledge about it as possible;
  • Show that you can add value;
  • Start as a volunteer coach to gain experience and build your reputation.
  1. Sports physical therapist

Main duties: Sports physical therapists help athletes recover from sports-related injuries that limit their ability to perform at their peak.  They develop personalized treatment plans and provide support to help athletes return to fitness as quickly as possible. Some physical therapists also work closely with teams to develop injury prevention programs, improve workout routines, and avoid sports-related injuries.

Skills needed:

  • Good interpersonal skills;
  • Physical fitness;
  • Good communication style;
  • A master’s degree in physical therapy;
  • A physical therapy certification.
  1. Exercise Physiologist

Main duties: Exercise physiologists provide scientific support to athletes. They work with athletes and teams to help improve their physical performance and conditioning by monitoring how their bodies respond to physical exertion and improving the athlete’s performance by using scientific methods. They also manage chronic sports injuries.

Skills needed:

  • Good communication skills;
  • People skills;
  • Empathy;
  • A bachelor’s degree in physical education;
  • A master’s degree or doctorate in exercise physiology;
  • Certification from the American College of Sports Medicine (ACSM).
  1. Personal trainer

Main duties: Personal trainers design fitness programs to help both professional and amateur athletes reach their fitness goals in general fitness training. They also motivate and encourage their clients to stay on track and achieve their goals. Personal trainers help their clients to exercise correctly by designing customized workout routines. They also devise nutrition programs.

Skills needed:

  1. Sports Psychologist

Main duties: Sports psychologists help professional and amateur athletes improve their performance by teaching them mental techniques, for example, how to remain calm under pressure, how to attain their goals, and how to handle disappointment. They also work with coaches to help them create winning strategies and game plans.

Skills needed:

  • Strong interpersonal skills;
  • Observational skills;
  • Analytical skills;
  • Empathy;
  • Emotional Intelligence;
  • A degree in psychology;
  • You will also need to complete a professional internship and pass a professional certification exam.
  1. Sports Dietitian

Main duties: Sports dietitians develop eating strategies for athletes to promote optimum fitness and health to reach their peak performance. Sports dietitians also provide a dietary plan to help athletes recover after sports injuries and make healthy choices about their food.

Skills needed:

  • Self-motivated and the ability to work independently;
  • Organizational skills;
  • A degree in nutrition;
  • You will also need to complete a professional internship and pass a certification exam.
  1. Sports Agent

Main duties: A sports agent’s primary job is negotiating contracts for athletes and negotiating endorsement deals for their clients with corporate sponsors. They also provide guidance on financial planning and career development and manage marketing and promotion. Sports agents also actively scout and recruit new talent.

Skills needed:

  • Keen negotiating skills;
  • Expert knowledge of their clients’ sports;
  • Networking skills;
  • Sales ability;
  • A degree in business ;
  • The specialist knowledge of the sports industry.
  1. Sports Facility Manager

Main duties: Sports facility managers are responsible for the day-to-day operations, management, and supervision of sports facilities such as stadiums, arenas, or gyms, including the structures and grounds. They oversee the maintenance of the facility and ensure that it is up to code. They also plan sporting events and may also be involved in planning sports facilities, including the leasing of facilities or the refurbishment or construction of a facility.

Skills needed:

  • Management skills;
  • Attention to detail – ensuring the facility is clean, safe, and functional for public use;
  • A good understanding of budgets and financial forecasts.
  • A degree in business;
  • Experience working in the sporting industry.
  1. Sports Marketing Specialist

Main duties: Sports marketing specialists develop marketing and promotional plans for sporting events, teams, and products. They also oversee advertising and public relations campaigns for their clients. Marketing specialists promote sporting events and sports teams as well as products sold in retail stores or at sporting arenas. They also secure sponsorship for sporting events or their teams.

Skills needed:

  • Writing and Communication skills;
  • A degree in marketing or a related field;
  • Experience working in the sports industry.


Whether you’re interested in working with athletes to help them improve their performance or you’re more interested in the business side of things, as can be seen, there are a variety of jobs in the athletics industry. Each has its own set of duties and responsibilities, catering to the interests and ambitions of anyone who wants to make a successful career in the challenging world of sports.


The Beginners Guide To Plogging – How To Get Started & Stay Safe


What if I told you that there’s a new fitness trend that has it possible to get fit and take care of the environment at the same time?

It does exist, and it’s known as plogging. Hordes of runners around the globe are picking up litter while out logging the miles.

Started in Sweden, this amazing fitness trend has crossed the borders, gaining popularity among fitness nuts and environmentalists alike.

So what is plogging, and why should you care?

That’s where this article comes in handy.

In today’s article, I’ll be delving deep into the art and practice of plogging.

More specifically, I’ll look into:

  • What is plogging
  • The benefits of plogging
  • How plogging got started
  • How to start plogging
  • How to stay safe while plogging
  • And so much more

Sounds great?

Let’s get started.

What is Plogging?

Plogging is one of the recent fitness trends sweeping the streets—both literally and figuratively.

Plogging is a craze that first began in Sweden. The movement was started by Erik Ahlstrom in 2016, then it has since spread to other parts of the globe, mainly via social media.

The term plogging combines the Swedish word for pick up, or “plocka upp,” and “jogga,” jogging. So the quirky name is a combination of jogging and pick up, and that’s exactly what this workout is about.

The principle is simple – while logging the miles, you’ll essentially be also gathering up lither you come across on the streets or trails—walking or cycling are also viable options.

Next, you throw the trash out or recycle it, so it doesn’t end up hurting the environment.

The Benefits

Now that you know a thing or two about plogging, let’s look at what the trend has to offer.

  • Reduce Trash

Unless you’ve been living under a rock for the past few decades, then you’re familiar with the impact of plastic pollution on the environment.

Three hundred million tons of plastic are made every year, and roughly 9 million of it gets dumped in the ocean. This puts many species on the verge of extinction. It also threatens our own survival if week keeps this harmful behavior.

Plogging, by definition, helps reduce the amount of plastic litter on the sidewalk, walks, streets, roads, and trails.

  • No Taboo

The average person might see litter on their path and walk away, assuming someone else will pick it up.  But plogging puts the responsibility on the person and turns it into a fun workout.

Additional resource – Running Vs Jogging

  • Full Body Workout

Plogging is a full-body workout. Not only will you be running around, but also lunging and squatting to reach for rubbish, which builds total-body strength.

What’s more?

The more litter you amass, the heavier the bag becomes.

Just remember to keep switching sides when carrying the bag so you can make sure you’re building balanced muscles on both sides of your body.

Additional Resource – When it’s the best time to run

  • Feels Amazing

Plogging makes you feel good because you’re doing good. Not just engaging in something selfish.

I don’t want to sound like a broken record, but we’re all responsible for our environment. Collecting a few pieces of trash is helps solve this issue.

By plogging, you’re empowering yourself—and others—to build a cleaner, healthier community.

  • Ideal For Beginner Runners

Plogging suits beginner runners well, thanks to the regular breaks. As a beginner runner, there are no rules on how slow or fast you have to run.

As long as you keep going, you’re on the right track

  • Great Group Exercise

Plogging is also a social affair as it’s usually performed as a part of a group run. Just don’t let that hold you back if you’re a solo runner—solo is okay too.

What’s more, plogging in groups helps cover more ground—the more ground, the more trash collected.

How To Get Started

It’s easy to get started as a plogger.  All you need is the right gear for the job and the willingness to collect the trash. The rest is just details.

Here are a few tips to help you get the most out of your plogging experience.

The Gear

Whether you prefer to use a trash picker, or a durable pair of gloves, make sure you have a safe and foolproof method for collecting the litter. This makes handling the trash easier and safer.

I’d recommend a pair of thick but sturdy gloves. Make sure they’re washable, breathable, and still protect your hands from the elements.

What’s more?

You also need a good-quality trash bag to dispose of the trash. Most garbage bags could get too heavy or big to run with, so you’re better off with a mid-size plastic bag. I’d recommend that you take two–that way, you can devote one for trash and the other for recyclable litter.

Additional Resource – Here’s how many miles should a beginner run

Choose The Right Time Of The Day

While plogging, you’ll likely be taking your eyes off the road more than usual; that’s why the key to wear high-visibility clothing. Stand out. You have to remain seen the entire time.

You should also choose times of the day that suit your lifestyle, preferences, and the local weather.

For example, if it gets too cold in the early morning, consider the afternoon for plogging.

Additional Resource – Here’s how to start running two miles a day.

Start Collecting

To do plogging right, stop and collect any trash you see along your running—jogging or walking—route.

Once your trash bag is full, have the stuff thrown away or recycled—depending on its content.

This might not seem like too much, but it’ll eventually reduce the amount of damaging trash that makes its way to the ocean and damaging wildlife as well as tainting drinking water sources.

Pay Attention

Every piece of litter matters.

No piece of plastic is too small to be removed from the environment.

Be careful when collecting trash—anything that’s likely a health risk, such as needles, broken glass, nappies, and condoms, are best left alone.

The most common type of trash out there is typically single-use food and drink packaging, especially bags, coffee cups, plastic bottles, straws, etc.

Items like these have a huge negative impact on the environment as they can take roughly 500 years—or more—to biodegrade, and most of the plastic litter finds its way into the seas.

Once you have made your litter quota of the day, make sure to dispose of it in the bin or at the recycling point.

How much trash to collect is up to you. There are no rules. You decide.

The more you plog, the better your sense of how much garbage you like to collect—or are able to carry in one go.

Additional resource – How to choose trail running gaiters

Keep it Safe

Make it a rule to only pick up objects you consider safe to pick up.

As a rule, avoid collecting sharp items or broken glass. You don’t want to end up with a nasty cut.

What’s more?

If you come across any dangerous items like razor blades or syringes, leave them where they are. Don’t mess around with this stuff.

Do you feel like you have to do it? Then only do so when you’re pretty sure you can do it without putting yourself in danger.

If in doubt, leave it where they are.

After you get home, you can ask for assistance from the local authorities or your towns’ sanitation department.

Additional resource – How to build the morning running routine

Pair Up

Plogging can be a great social activity.

It’s always fun to exercise with others. What’s more, more hands mean cleaner streets.

Feel free to invite some of your friends.

What’s more?

You can also cover more ground in a group.

And yes, there are plenty of plogging groups all over the country. Just be willing to look for them.

Vary Your Routes

Feel free to either use your regular running route or vary it up. You can find plenty of trash in parks, rivers, beaches, and woods. Trash is everywhere.

Additional Resource – Here’s your guide to cross country running


Once you’re done plogging for the day, post a picture of your “collection” and tag your friends, so they know what you were up to. Going viral helps spread awareness of #plogging.

This, in turn, entices other people to embrace the movement.


RECIPES: Top 6 nutritious smoothies you can have before and after a run

running jacket

Before a workout, it’s important that you have enough energy to keep you going. Most times, a full breakfast is not an option. You want to have something that’s light but also staves off your hunger. Smoothies provide both energy and hydration, two essential components for getting the most out of your workout.

It is equally important to give your body nutrients after you work out, especially within the 60 minutes afterwards. Consuming a smoothie will provide you with nutrients that will help your body to repair itself and grow stronger.

So what makes for the perfect smoothie?


Protein helps to repair and rebuild muscles while also filling you up. When it comes to protein powder, the less processed it is, the better, so opt for one with a small ingredient list. Rice, pea, and hemp protein are all excellent sources of protein. Brown Rice Protein Powder, for example, is a flavour-neutral option that can be added to your smoothie without significantly altering the flavour. Alternatively, select a powder that will work well with other ingredients. There are lots of options for ready-made protein powders to choose from.

Look for a strawberry-flavoured protein powder for a berry smoothie or a vanilla-flavoured collagen powder for a tropical smoothie. Add oats or chia seeds to the mix if you want even more protein.


Your best option is milk or coconut water. Fruit juices taste good, but they’re high in sugar and won’t contribute to your health. Coconut water is a really good choice for rehydrating electrolytes after a run. If you are vegan or lactose intolerant, there are many dairy-free options, including almond milk, soy milk, and oat milk.


Healthy fats give energy and promote cell growth. A tablespoon of flax seeds, half an avocado, or a small handful of unroasted nuts is a good source of fat.


Adding vegetables to your smoothie is a terrific way to boost your fibre intake and keep you satisfied for longer. For a health boost, use nutrient-rich greens like kale or spinach, which have a neutral flavour. Spinach is high in nitrates, which aid in the delivery of oxygen to muscles.


Limit yourself to two portions of fruit per day and choose low-sugar fruits like berries, which are nutrient-dense. Bananas have a greater sugar content, but they’re beneficial for refuelling and can be used in a post-run smoothie.

Buying frozen fruit is an excellent method to add fruit to your smoothies. Frozen fruit can lower weekly food costs, allow you to enjoy out-of-season products, and serve as a convenient backup when you can’t get to the store.

Photo by Element5 Digital on Unsplash

2 Light and filling Pre-run smoothies

Mango Smoothie

Mangoes are high in vitamins, minerals, and potassium, making them a great fruit to have before or after a run. You can make this smoothie with the $6 Olkos Greek Yogurt, $3.99 Almond milk and  $2.29 Mangos from the Foodland weekly flyer.


1 mango, diced and refrigerated

1 frozen banana

½  cup Greek yogurt

1 cup low-fat cow’s milk or almond/ oat  milk


In a blender, combine your ingredients and blend until smooth.

Photo by Nature Zen on Unsplash

Energizing coffee smoothie

This smoothie combines coffee, yogurt, honey, and walnuts to provide a creamy consistency similar to what you’d find in a good cup of coffee from your beloved coffee shop.


1 Banana

1 tablespoon plain Greek yogurt

¼ –½  cup brewed coffee

1 tablespoon honey

1 tablespoon flaxseed (ground)

A handful of walnuts

A pinch of cinnamon (to taste)


Optional: 1/4 cup oats


Blend all your ingredients until smooth.

4 Nutritious and Delicious Post-run smoothies

Watermelon Smoothie

This smoothie is both refreshing and incredibly tasty after a hot run. Watermelon chunks can be frozen ahead of time to make them easier to prepare when you need them.


2 cups watermelon, chopped

½ cup of low-fat yogurt

1 cup  coconut water



Blend all your ingredients until smooth.

Peanut Butter Chocolate Smoothie

This peanut butter chocolate smoothie will make you feel like it’s a cheat day with how good it tastes.


1 cup milk almond milk

1 frozen banana

2 tablespoons peanut butter

1 ½  teaspoon cocoa powder

2 teaspoon maple syrup or honey

⅛  teaspoon cinnamon powder


1 tablespoon chocolate protein powder (optional)


Blend all your ingredients until smooth. If it’s too thick, add extra milk. If the mixture is runny, add more ice.

Apple, Oats & Chia Seed Smoothie

This smoothie has several benefits:

Oats are strong in soluble fibre and high in B vitamins. The apple and banana are high in potassium and vitamin C, and the honey is additional support for your immune system. This smoothie has enough calories to replace a full meal.


1 cup low-fat milk

2 tablespoons oats

1 apple

4 almonds

1 teaspoon honey

1 teaspoon chia seeds

½  teaspoon cinnamon powder


Combine all the ingredients (make sure you deseed and peel the apple) and blend until smooth.

Photo by Brenda Godinez on Unsplash

Tropical Smoothie

The pineapple gives the smoothie a bit of zest. In combination with the rest of the ingredients, this will be a summertime favourite.


1 frozen banana

1/2 cup pineapple

1 cup coconut water

1 cup spinach

1 cup kale

Optional: 1 tablespoon of protein powder or  1 tablespoon  Supergreens/Green food powder


Take all your ingredients and combine them to blend until smooth.


  • Higher-fat components should be avoided in a pre-run smoothie, but they can be included to your post-run mix.
  • Keep in mind that everyone’s body is a little different when it comes to digestion and activity. If you become nauseated when you run on an empty stomach, drink your smoothie at least one hour before you go for a run or wait until you return.
  • Smoothies are meant to add to your diet rather than be meal replacements.
  • You don’t have to follow recipes down to every ingredient. There are many combinations you can experiment using the guide below:

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