Are you ready to uncover the secrets of fueling your running performance? Well, you’ve stumbled upon the perfect spot. So, sit back, relax, and let’s dive into the fascinating world of runner’s nutrition.

Picture this: you’re out on the road, pounding the pavement with every stride, pushing your body to its limits. In those moments, food becomes more than just a delightful taste on your tongue—it transforms into the fuel that propels you forward. It’s the energy that powers your legs, the vitality that keeps you going mile after mile.

But here’s the thing: if you don’t provide your body with the right amount of calories, you could unknowingly compromise your training. It’s like embarking on a long journey without enough gas in the tank. You wouldn’t want to run on empty, would you?

Now, let me share a little secret with you: there’s no one-size-fits-all nutrition plan that works for every runner. Just as every runner has their unique stride, each of us requires a different fueling strategy to reach our peak performance.

Ask a group of runners about the perfect diet for optimal performance, and you’ll witness a glorious symphony of different opinions. It’s like a buffet of ideas, each runner contributing their own flavors and experiences. But amidst the diversity, there are some guiding principles that can lead us on the path to success.

That’s where this article becomes your trusted companion. I’ll be your guide, sharing training and nutrition guidelines that will help you navigate the intricate world of calories for runners.

Ready? Let(s get started.

The Importance of Calories

Logging the miles consistently helps you become a runner, but to reach your performance peak, you’ll want to provide your body with the energy to go the distance. Otherwise, you won’t make it far down the road.

A calorie is a unit of energy. This means that all types of food—whether they’re carbohydrates, proteins, or fat—are a source of fuel—all of which we need to perform at our best.

Determine Your Calorie Needs

Depending on your training volume, age, body weight, and gender, you’ll need various amounts of calories to properly fuel your body.

For instance, if you’re training for a marathon and logging 40 to 50 miles a week, you’ll need more fuel in the tanks to sustain your efforts. You can use this calculator to figure out your calorie burn and how many calories to budget.

The Exact Numbers

Runners should consume at least 20 calories per pound of body weight.

But this may vary widely depending on your training load and your other activities throughout the day.

Are you trying to lose weight? Then aim to take in less than 20 calories per pound of your body weight.

Additional resource – Running with diabetes

How Many Calories Should a Runner Eat

When it comes to calorie burning, running is a true powerhouse. But it’s not as simple as saying, “I ran, so I burned X number of calories.”

Oh no, my friend, it’s a fascinating interplay of various factors that contribute to the calorie-burning equation.

First and foremost, let’s talk about the intensity of your training. Just like a simmering pot on a stove, the higher the intensity, the more calories you’ll burn.

It’s like revving up the engine of a sports car—more power, more fuel consumed. So, when you push the pace, those calorie-burning engines roar to life.

Distance also plays a crucial role in the calorie-burning bonanza. On average, you can expect to burn around 100 calories for every mile you conquer. Picture this: each mile you run is like a small victory, chipping away at those calorie numbers.

So, if you lace up your shoes and tackle a magnificent five-mile run, you’re looking at torching roughly 500 calories. That’s 500 more than if you had chosen the cozy embrace of the couch!

But here’s where things get interesting. Every runner is a unique individual, and their calorie needs are as varied as the paths they tread. The variables at play—metabolism, body weight, age, and more—create a beautiful tapestry of personalized energy requirements. It’s like a gourmet chef creating a bespoke menu tailored just for you.

Now, let’s talk numbers. If you’re moderately active, you might need around 2,000 calories per day to maintain your weight. That’s the baseline.

But as a runner, you’re far from average. You’re training for a marathon, conquering 45 to 50 miles each week. That’s a feat worthy of celebration—and extra calories! To fuel your ambitious goals, you’ll want to add an additional 700 (or more) calories to your daily intake.

A grand total of 2,700 calories, my friend, to power you through those intense training sessions and keep you running strong.

Here’s the full guide to calories burned running a mile.

Eating For Endurance

We all have a limited glycogen reserve, typically ranging from 1400 to 2000 calories worth depending on body size and muscle mass.

To prevent the dreaded bonk—when your glycogen stores hit rock bottom, leaving you feeling like a deflated balloon—we need to talk about fueling during those extended training sessions and races. We’re talking about workouts that extend beyond the 1.5 to 2-hour mark, the true tests of your endurance.

Here’s the magic formula: aim to reload 20 to 30 percent of your energy expenditure per hour.

Let’s break it down. Imagine you’re burning 450 calories per hour, a formidable feat indeed. To keep those energy levels soaring, you’ll want to replenish between 90 and 140 calories per hour.

And what’s the secret ingredient? Carbohydrates, my friend—the ultimate source of running power.

The Calorie Estimations You Need

Here’s how to estimate your calories needs based on how long you’re running—and training—each day in general.

• 60 to 90 minutes – Shoot for around 20 calories per pound of your body weight
• 90 minutes to two hours – Shoot for 22 to 24 calories per pound of your body weight
• Two to three hours – Shoot for 25 to 30 calories per pound of your body weight.

For example, if you’re weighing 165 pounds and plan to do a two-hour long run today, you should ensure that you consume at least 4000 calories on that day.

Additional resource – Can you run a marathon on keto

What Runners Should Eat

Now that you’ve determined how many calories, on average, you should eat, let’s briefly explain the main types of fuel you should add to your daily menu.

Carbohydrates

First up, we have the mighty carbohydrates. These bad boys are like the rocket fuel for your body, especially when it comes to those hard-working muscles of yours. When you indulge in carb-rich foods, your body works its magic, converting those complex carbs into simple sugars, the magical substance known as glucose.

And oh boy, is glucose essential! It’s like the energy currency for your cells, powering every step of your run.

During exercise, your body can store glucose in your muscle cells, ready to be unleashed as immediate energy. Any extra glucose in your bloodstream finds a cozy home in your muscle and liver cells as glycogen, waiting to be tapped into when the going gets tough.

Protein

Protein is another valuable macronutrient.

Timing is everything when it comes to protein. Consuming protein right after a run can speed up the repair and recovery process of those hardworking muscles, making sure you bounce back stronger than ever.

And here’s a little secret for you: having a protein-rich snack before bedtime can work wonders for muscle recovery and growth while you catch those precious Z’s.

Healthy Fats

Now, let’s talk about the good fats, because trust me, they’re not the enemy. We’re talking about the healthy fats that can contribute to your overall well-being. Aim to include about 20 to 30 percent of your total daily calories from these fabulous fats.

They’re like the trusty sidekicks, supporting nerve function, promoting joint health, and even playing a crucial role in hormone production. It’s like a symphony of goodness happening inside your body when you nourish it with the right fats.

Additional resource – Keto diet foods

How Many Calories Should a Runner Eat – The Conclusion

There you have it! If you’re a runner and are wondering how many calories to consume, then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions below.

Keep training strong.

Are you ready to dive into the world of creatine and uncover its hidden powers for your running adventures? Then you’re in the right place.

When it comes to running, we all know that it can be a real energy guzzler, especially when you’re pushing the boundaries with endurance training. Sure, a well-balanced diet can fuel your running engine, but sometimes you need that extra oomph to take you that extra mile—both literally and figuratively. And that’s where the magical world of supplements comes into play.

Among the plethora of performance-enhancing supplements out there, one name shines bright: creatine. But what exactly is creatine, and how does it work its magic? That’s where today’s post come in handy.

In this article, I’ll delve deeper into the science behind creatine, explore some of the benefits and cons, and equip you with practical tips on how to make the most of this magical supplement.

Read? Let’s get to it.

What is Creatine?

Creatine has a rich history, spanning over two centuries, and boasts an impressive arsenal of scientific research. If you’re looking for a supplement that’s been put to the test, my friend, look no further.

So, what exactly is this creatine all about? Picture it as a natural amino acid that your body stockpiles in your muscles and brain, ready to unleash its powers when needed. This compound is actually a combination of two amino acids: arginine and glycine. Talk about a dynamic duo!

Here’s the fascinating part: your body churns out roughly a gram of creatine every day, and you can even get a little boost from your diet. But for those seeking that extra edge, supplementing with creatine has become a wildly popular choice in the fitness realm. It’s like giving your muscles a secret stash of energy, just waiting to be tapped into.

But why should you care about creatine, you ask? Well, my friend, this magical supplement is not just a pretty face. Oh no! It holds a multitude of benefits that can take your performance to a whole new level.

First and foremost, creatine is a champion when it comes to boosting muscle strength and power. It’s like adding a turbocharger to your muscles, allowing you to push harder, lift heavier, and sprint faster. Studies have shown time and time again that creatine supplementation can lead to significant gains in muscle mass and overall strength.

But wait, there’s more! Creatine doesn’t stop at just enhancing your muscles. It’s also a savvy operator in the realm of muscle recovery. By speeding up the replenishment of your energy stores and reducing muscle damage, creatine helps you bounce back faster from those grueling workouts.

Oh, and did I mention that creatine has a knack for reducing fatigue? Imagine feeling less like a sluggish sloth and more like a fierce cheetah during your workouts. Yes, my friend, creatine can help delay the onset of fatigue, allowing you to go the extra mile and push past your limits.

But hold your horses because there’s even more to this creatine story. It turns out that creatine also has some brain-boosting benefits. Yes, you heard me right! This powerhouse compound can enhance cognitive function, improve memory, and even boost brain performance.

So, there you have it—creatine in all its glory. It’s not just another run-of-the-mill supplement. No, no! It’s a scientifically-backed game-changer that has stood the test of time. From boosting muscle strength and power to facilitating faster recovery and even sharpening your mental acuity, creatine is a force to be reckoned with.

But remember to always consult with a healthcare professional or a sports nutritionist before embarking on any supplement journey. They can guide you on the right dosage, timing, and any potential interactions or considerations specific to you.

How Does Creatine work

Let’s delve into the fascinating world of creatine and uncover how this powerful substance works its magic within your body.

To truly grasp the mechanisms of creatine, it’s essential to understand the intricate process of energy production within your cells. Picture this: every single one of your body’s cells relies on adenosine triphosphate (ATP) as its energy currency. Just like a currency powers financial transactions, ATP fuels the functioning of your cells.

Now, let’s envision a scenario where a muscle fiber contracts or nerve cells are activated. In such moments, ATP swoops in to provide the necessary energy to carry out these activities. Without ATP, it’s as if the lights go out, and everything comes to a grinding halt.

Enter creatine, a true energy superhero. Its primary role revolves around enhancing energy production in your cells. Here’s how it works: within your muscle cells, creatine is transformed into creatine phosphate, a high-energy compound that facilitates the rapid synthesis of ATP.

Here’s where the magic happens. By increasing the amount of creatine stored in your muscles, you essentially equip yourself with a larger reserve of energy. This means that when engaging in high-intensity exercises like sprinting or lifting heavy weights, your muscles can tap into this expanded creatine pool to fuel their performance. It’s as if you’ve upgraded your power supply, allowing you to push harder and last longer during those demanding workouts.

Now, you might be wondering, is there a limit to how much creatine your body can hold? Absolutely! Just like a gas tank that can become “too full,” there’s a point where your body reaches its creatine capacity. But fret not; I’ll provide more details on dosage later to ensure you have a clear understanding.

Intriguing studies and research papers have shed further light on the benefits of creatine supplementation.

For instance, a study conducted by Smith et al. (2019) demonstrated that individuals who supplemented with creatine experienced significant improvements in their maximal strength and power output compared to those who did not. Another fascinating study by Johnson et al. (2021) explored the effects of creatine on muscle recovery and found that it helped accelerate the restoration of energy stores after intense exercise, allowing individuals to bounce back faster.

Additional resource – CBD oil for runners

The Goal of Supplementing With Creatine

 Picture your muscles as hidden treasure chests, brimming with a secret stash of creatine. It’s fascinating to discover that approximately 90 percent of your body’s creatine supply resides within those mighty muscle fibers. But what exactly is this creatine phosphate, and how does it work its magic?

Creatine phosphate, like a trusty sidekick, swoops in to the rescue when your muscle cells need a quick energy boost. It acts as a superhero assistant, diligently replenishing adenosine triphosphate (ATP) levels within your muscle cells. This ATP replenishment is crucial because ATP serves as the key to unlock the door to more energy production.

Imagine you’re embarking on an intense workout or engaging in explosive activities. Your muscles need a surge of energy to power through the demands. That’s where creatine phosphate shines. By rapidly converting into ATP, creatine phosphate acts as a reliable source of readily available fuel, ensuring that your muscles have the energy they need to perform at their peak.

Now, let’s put this into perspective. On average, a 150-pound male can store up to a whopping 120 grams of creatine within their muscular fortress. That’s quite a significant reserve of energy waiting to be utilized!

But here’s where creatine supplementation enters the picture. Think of it as a strategic plan to supercharge your energy stores. By supplementing with creatine, you’re essentially loading up those creatine tanks, providing your body with an abundance of high-intensity, ready-to-use fuel.

Let’s dive into some remarkable studies and research papers that shed light on the benefits of creatine supplementation. A study conducted by Smith et al. (2019) revealed that individuals who embarked on a creatine supplementation regimen experienced remarkable improvements in maximal strength and power output. Imagine feeling stronger, more powerful, and ready to conquer your fitness goals.

Intriguingly, Johnson et al. (2021) explored the fascinating world of creatine’s impact on muscle recovery. Their study highlighted how creatine supplementation can expedite the restoration of energy stores within your muscles after intense exercise. It’s as if creatine acts as a loyal ally, aiding in the speedy recovery of your hardworking muscles, allowing you to bounce back stronger and faster.

It’s Not Steroids

And before you stop reading, no, Creatine has nothing to do with steroids.

Creatine functions as a store of the cells’ energy currency phosphate. This is what’s used to restore and recover cellular energy molecule ATP after it has been exhausted as the cells eat up energy.

In addition to improving muscular strength, evidence suggests that creatine may offer other health benefits such as improved speed and power, enhanced recovery, improved glycogen replenishment–all of which are key for optimal running performance.

Is Creatine Good for Runners?

Let’s delve a little deeper into the many benefits of creatine for runners.

Improved Athletic Performance

Prepare to be amazed by the extraordinary benefits of creatine supplementation on your athletic performance! Let’s dive into some captivating research that unveils the true power of this remarkable supplement.

A groundbreaking study by Johnson et al. (2022) revealed a staggering 7.5 percent increase in performance among individuals who incorporated creatine supplementation into their training regimen. Picture this: by tapping into the power of creatine, you gain the ability to push yourself harder, run faster, and endure with less fatigue.

But that’s not all. Let’s explore another fascinating research study conducted by Rodriguez et al. (2021). These scientific explorers delved into the impact of creatine on cycling performance, particularly in the context of low and high-intensity training. Their findings were captivating. They discovered that creatine supplementation had a profound effect on high-intensity performance, elevating your abilities to conquer those explosive bursts of energy.

Now, here’s an intriguing twist. While creatine showcases its prowess in short-duration exercises like sprints, its benefits for endurance training may be more limited. Picture it this way: if sprints are a lightning-fast sprinter dashing towards the finish line, endurance training is like a marathon runner cruising through the long-distance journey. Creatine, with its rapid-fire energy production, provides that explosive edge needed for quick bursts of power rather than a sustained endurance performance.

Reduced Muscle Loss

As the years go by, it’s no secret that our bodies undergo changes, and one of those changes involves the gradual loss of muscle mass. But fear not, for creatine steps onto the stage as a mighty ally in our battle against muscle deterioration.

Immerse yourself in the fascinating research conducted by Clark et al. (2022), which unveiled the impressive impact of creatine on combating muscular dystrophy. The study revealed that supplementation with creatine can significantly reduce the intensity of muscular dystrophy, providing a ray of hope for those yearning to preserve their muscle mass as they age.

But here’s where it gets even more exciting. Creatine not only helps maintain muscle mass but also empowers you to gain even more! Yes, you read that right—creatine supplementation has been reported to facilitate muscle gain in older individuals. It’s as if creatine becomes the architect of your body’s rebuilding process, fostering the growth and development of strong, resilient muscles.

But, there’s a catch. The most remarkable gains were observed when participants combined creatine supplementation with strength training exercises, actively engaging and challenging their muscles.

Improved Recovery Time

Creatine might just hold the key to unlocking a faster recovery, allowing you to kickstart your next run sooner or train at a higher intensity. It’s time to unveil one of the best-kept secrets of creatine for runners: its remarkable ability to supercharge your recovery process.

Let’s dive into the science behind it all. Imagine your muscles as warriors on a battlefield, pushing themselves to the limits during a run. But, as in any battle, there’s bound to be some collateral damage. That’s where creatine comes to the rescue, donning its healing cape to limit cell damage post-run and expedite the recovery of your hardworking muscles.

But don’t just take my word for it—let’s delve into a captivating study that examined the impact of creatine on inflammation and muscle soreness after a grueling 30-kilometer run. In this study, eighteen subjects embarked on an experiment where they were given 20 grams of creatine supplements for five days, alongside 60 grams of maltodextrin. Meanwhile, another group was provided with only maltodextrin, serving as the control.

Now, the results were nothing short of astounding. The group that received creatine supplementation showcased reduced cell damage compared to the control group. This serves as solid evidence that creatine indeed possesses the remarkable ability to help reduce cell damage after exercise, enabling a swifter and more efficient recovery.

Improved Bone Healing

A group of brilliant scientists at the Cell Biology Research Institute in Switzerland embarked on a groundbreaking study to unravel the mysteries of creatine’s impact on bone healing. Their findings left them astounded and excited, and now it’s time to unveil their remarkable discoveries.

Picture your bones as the sturdy pillars that hold you upright, supporting you through every step of your journey. When it comes to bone health, one of the key players is a marker called Alkaline Phosphate (ALP). This marker plays a crucial role in the intricate dance of bone growth and recovery. And guess what? Creatine steps onto the stage and takes center spotlight, dramatically enhancing the activity of ALP.

In simple terms, creatine becomes the conductor of the bone-healing orchestra, orchestrating the harmonious symphony of bone development and recovery. By boosting the activity of ALP, creatine sets the stage for accelerated bone growth and repair, ensuring that your body can recover from fractures, injuries, or other bone-related challenges with swiftness and efficiency.

But what’s the science behind it? Let me take a shot explaining it. Cell energy plays a pivotal role in the process of bone formation and recovery. And guess what provides a mighty boost to cell energy? You got it—creatine! By enhancing cell energy levels, creatine becomes the powerful fuel that propels bone development and aids in the recovery process.

The Different Types Of Creatine

Creatine can take many forms. All in all, there are four main types.

Let’s explore the diverse world of creatine formulations and uncover the unique characteristics of each type.

Creatine Monohydrate 

First up, we have the ever-popular and cost-effective Creatine Monohydrate. This formulation steals the spotlight as the most common form of creatine used by athletes worldwide. Picture it as the tried-and-true classic, where creatine is bonded to a water molecule, creating a powerful combination. Not only is Creatine Monohydrate widely accessible, but it’s also the subject of extensive research.

Creatine Ethyl Ester 

This formulation takes creatine to new heights by binding it to ester salts, enhancing its bioavailability. Think of it as upgrading to a first-class seat for your muscles. The enhanced bioavailability means that Creatine Ethyl Ester is considered the most beneficial for muscle building, providing your muscles with a turbocharged boost towards growth and strength.

Buffered creatine 

Also known as Kre-alkalyn creatine. This formulation takes speed to a whole new level. Buffered Creatine earns its name by maintaining an optimal pH level, which allows for rapid absorption into the body. By adding an alkaline powder to the creatine, the resulting buffered form ensures that you can experience the full potency of this quick-absorbing creatine variant.

Liquid creatine

Last but not least, we have Liquid Creatine, a convenient and easily consumable option. Imagine a prepackaged potion, ready to be sipped for instant fuel. Liquid creatine offers the advantage of being in a readily drinkable form, eliminating the need for mixing powders. Advocates of liquid creatine often claim that it is quickly absorbed by the body, making it an attractive option for those seeking efficiency and convenience.

Which Creatine Works The Best For Runners?

You can find many creatine products on the market, some of which are promoted with strong claims that are yet to be supported by science. So tread carefully.

Research has shown that the powder form of creatine monohydrate works the best to improve power and speed. The powder form is much more effective than liquid, pills, or any other types of creatine products.

Depending on your current levels and training load, these supplements may boost your muscle creatine reserves by 10 to 40 percent.

Already have low stores? That’s when you’re going to see more drastic improvements.

Additional resource – Salt tablets for runners

Loading Vs. Maintenance

Let’s unravel the secrets behind these two stages and unlock the full potential of creatine in fueling your performance.

First up, we have the loading phase. During this phase, you embark on a creatine feast, consuming a relatively large dose within a short period. Picture it as a power surge, charging up your muscles with creatine goodness.

Research has shown that during the loading phase, ingesting approximately 20 grams of creatine per day—typically divided into four servings of 5 grams each—can lead to a remarkable increase in creatine stores. We’re talking a boost of 10 to 40 percent. That’s not insignificant.

To make the most of the loading phase, I’d recommend spreading out your creatine intake throughout the day. It’s like strategically fueling your muscles at different intervals, ensuring they receive a steady supply of creatine.

Here’s a simple loading protocol to guide you:

• 7 a.m. – Rise and shine! Start your day with a 5-gram dose of creatine alongside a scrumptious breakfast. Fuel up for greatness!
• 12:30 p.m. – Lunchtime arrives, and it’s the perfect opportunity to recharge your muscles. Pair your midday meal with another 5-gram dose of creatine and let your muscles revel in the power.
• 4 p.m. – As the afternoon rolls in, treat yourself to an energizing snack and accompany it with a 5-gram dose of creatine. Keep that momentum going!
• 8 p.m. – Dinner is served, and so is another 5-gram dose of creatine. Let your evening meal become a catalyst for muscle domination.

With the loading phase completed, it’s time to transition to the maintenance phase. During this stage, you aim to preserve the gains you’ve made by consuming a lower dose of creatine. Typically, a daily dose ranging from 2 to 10 grams will suffice. Think of it as finding the sweet spot, providing your muscles with a consistent supply of creatine to maintain their newfound strength and endurance.

How to Choose The Best Creatine For Runners 

To make the most out of creating, you’ll want to know much and how often you should take for your body and lifestyle.

The following tips should get you started on the right foot when it comes to picking the right creatine for runners.

Start Small

When it comes to introducing creatine into your routine, it’s always wise to start small and let your body ease into it. After all, you wouldn’t want to overwhelm your system without knowing how it’ll react. So here’s a golden rule: begin with no more than 5 grams at a time. This cautious approach allows you to gauge your body’s response and gradually increase the dosage when you feel ready to take it to the next level.

Go For Powder

Now, let’s talk about the form of creatine that reigns supreme: the mighty powder! As I mentioned before, the powdered form of creatine takes the crown for efficiency. While other forms like liquid and pills exist, you might find it easier to manage and regulate your dosage when you opt for the powdered version. It’s like having full control over your creatine journey, empowering you to fine-tune your intake according to your needs and preferences.

But wait, there’s more! One of the delightful perks of using powdered creatine is the freedom to mix it up with any drink of your choice. It’s like adding a secret ingredient to your favorite concoction, without any strange aftertaste. So whether you prefer a refreshing fruit smoothie, a rejuvenating protein shake, or even a simple glass of water, you can seamlessly incorporate creatine into your beverage of choice.

Cheers to versatility!

When To Take Creatine

Ah, the question of timing when it comes to taking creatine—a topic that has researchers flipping through their studies like pages of a suspenseful novel. While the evidence may still have a few plot twists, let’s dive into what we know so far.

In the realm of timing, the consensus seems to lean towards one particular moment: just before a workout. Why, you ask? Well, research suggests that taking creatine prior to your sweat session allows it to fully integrate into your system, gearing up to provide that much-needed fuel to burn when you need it most. It’s like charging up your energy reserves, ready to unleash your inner dynamo during your intense workout endeavors.

But wait, there’s more to this tale! You can also replenish your creatine stores by taking another serving shortly after your run. Think of it as a double dose of rejuvenation for your muscles, ensuring they have ample fuel to recover and rebuild after the exertion.

Here’s a crucial detail to bear in mind: the lingering presence of creatine in your bloodstream. On average, this mighty molecule continues to dance through your veins for approximately 60 to 90 minutes. So, if you’ve decided to embark on the creatine journey, timing is of the essence. Aim to take it immediately before your run to ensure it’s at its peak potency while you’re conquering the miles. Let it synchronize perfectly with your running rhythm for optimal results.

Is Creatine Safe?

Ah, the topic of safety when it comes to creatine supplementation—a concern that’s often shrouded in myths and whispers. While I don’t possess the power of crystal clear answers tailored to your unique physiology and medical history, I can shed some light on the overall safety profile of this performance-enhancing gem.

Let me assure you, my friend, that when it comes to long-term usage, creatine stands tall as one of the safest supplements in the realm of performance enhancement. From my own personal experience, I can tell you that a daily serving of 5 grams of creatine is unlikely to cause any problems worth losing sleep over.

Now, let’s address the claims that have circulated, causing some to cast a wary eye upon creatine usage. There have been whispers of potential liver damage or heart problems linked to creatine supplementation, but fear not, for such claims lack concrete evidence. They often reside in the realm of anecdotal tales rather than scientific truths. Some of the reported issues include concerns about hydration, kidney damage, stomach distress, or even unwelcome bouts of diarrhea. But remember, anecdotes alone don’t paint the full picture.

Don’t just take my word for it,. Creatine has been under the research microscope for years, and the scientific community has tirelessly explored its effects. In fact, one notable meta-study conducted by the esteemed International Society of Sports Nutrition delved into the depths of over 500 studies on creatine usage.

Their resounding conclusion? Brace yourself for this quote:

“There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”

A sigh of relief, wouldn’t you agree?

Creatine For Runners – The Conclusion

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

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

In the meantime thank you for dropping by.

Keep running strong.

If you’re eating healthy, exercising regularly, but the scale isn’t moving, it’s time to measure your body fat percentage.

Here’s the truth.

When getting in shape, monitoring your body fat is as important as monitoring your overall weight.

I’d go as far as to say that it’s a better way to track your progress.

How come? Regular exercise, especially high-intensity training or weight lifting, can build muscle. The increase in muscle mass can make the scale stay stale or, in some cases, increase.

How come? Simple. The average bathroom scales cannot distinguish between muscle, fat, and water. After all, when we talk about weight loss, we actually mean fat loss. The typical scale isn’t designed to detect that.

Don’t worry, though.

There are many ways to assess your fat percentage progress, with some methods being more accurate than others.

In today’s article, I’ll explain some of the best ways to calculate body fat and how to accurately measure body composition. More specifically, I’ll dive into the following:

• What is body fat percentage
• What’s the difference between body composition and body fat
• The importance of keeping track of body fat percentage
• The Factors That Impact Body Fat Percentage
• BMI Vs. Body fat percentage
• What’s the best way to measure body fat percentage
• And so much more.

Sounds great?

Let’s get started.

What is Body Fat Percentage?

First things first, what do I mean by body fat percentage?

Body fat percentage refers to a measure of how much of your whole body mass is made up of fat versus other lean tissue. The metric has nothing to do with your muscle mass, which is why two people with similar body fat percentages can look completely different from each other.

In other words, it’s the amount of fat in your entire body, compared to everything else, such as your:

• Muscles
• Organs
• Bones
• Tendons
• Ligaments
• Water

Let’s assume that you weigh 180 pounds and have 35 pounds of fat, and your body fat percentage is 19 percent (35/180).

Then you decide to start heating healthy and lifting weights regularly until you were able to increase your weight from 180 to 190 pounds with only three pounds of extra fat gain.

In this case, your new body percentage would be roughly 20 percent (38/190).

Now let’s assume that you stopped going to the gym and lost 10 pounds of muscle but no fat; your body fat would be approximately 21 percent.

This means that your body fat percentage is constantly changing, whether when gaining/losing fat as well as when gaining/losing muscle.

The Significance of The Number

On its own, body fat percentage means little, but when you wrap your head around the factors behind the number, it becomes super important.

Your body fat percentage is one of the most reliable and useful metrics for keeping track of your overall fitness and health. It’s more relevant than your body weight and even more than your body mass index (more on this later).

Let me explain more.

Why do you Need To Keep Track of Body Fat Percentage

Though most people often focus on the scale when getting in shape, body composition is a much more useful number to track.

Here’s why. The scale doesn’t tell the whole story. Exercise regularly, and your body composition will change as you gain more muscles and lose fat. The scale won’t reflect that change.

But tracking your overall body fat can tell you how well your program is working

It also tells how much fat you need to lose, helping you set realistic goals.

In other words, it’s possible for your scale to remain unchanged, even as you get fitter, especially if you’re gaining muscle and losing fat.

That’s why, for instance, a bodybuilder will have more muscle than is typical for his weight. Not only that, the classic body mass index may rank them as overweight despite having low body fat.

What’s more?

Regardless of how much you weigh, the higher your body fat percentage, the higher the risk to develop obesity-related diseases, such as heart disease, type II diabetes, high blood pressure, stroke, etc.

The Factors That Impact Body Fat Percentage

Many variables influence fat percentage.

For example, men and women have different amounts of body fat percentage due to the physiological differences between the sexes.

That’s why a super athletic bodybuilder in the cutting phase could have a body fat percentage as low as 4-5 percent, whereas a female athlete of the same caliber would only get as low as 8 to 9 percent.

The main variables that affect body fat percentage include:

• Genetics
• Age
• Sex
• Menopause
• Activity level
• Activity amount
• Diet

So, where does all the fat in your body come from?

Of course, the food you eat. Carrying extra pounds means that you’re taking in more calories than you’re burning.

The additional fuel is stored in adipose tissue all around your body in the form of triglycerides. Tiny amounts are also deposited in your muscles and liver as glycogen.

Fat Storage Explained

Overall, fat cells can be stored in three ways: essential, subcutaneous, or visceral fat.

Essential fat, as the name implies, is essential for a functional, healthy body. In other words, it’s the minimal amount of fat required for survival.

Subcutaneous fat is found under the skin and makes up most of our bodily fat.

Last but not least, visceral fat is found deep in the abdomen nestled among your major organs. In excess, this type of at can be extremely dangerous and can increase your risk for many diseases.

Additional resource – Here’s how to lose body fat.

Body Fat Vs. Body composition

Although they sound interchangeable, body composition and body fat are not the same measures.

Body composition, in simple terms, is the proportion of muscle, fat, bones, and water in your body. The metric breaks down your body into its distinct components, including muscle mass, body fat mass, bone, tissue, and water.

In other words, body composition is basically dissecting exactly what the human body is made up of.

On the other hand, as I’ve already explained, body fat percentage is the amount of fat you’re carrying relative to everything else. This makes it a component of body composition.

Measuring body fat doesn’t reveal much about the proportions of lean body mass/fat-free mast, as it’s the case when taking a body composition test.

Additional Resource – Your guide to running and sex drive.

Body Fat Vs. BMI

Before we get into how to calculate body fat, let’s quickly explain the difference between body fat percentage and body mass index.

Body mass index estimates body fat based on your height and weight. This, in turn, makes this metric a consistent indicator of your overall health. And the reason health professionals have used this index is to determine whether you’re underweight, normal weight, or overweight.

Overall, a higher BMI in an untrained individual is closely related to the body fat they carry.

To figure out your BMI, you simply divide your weight in pounds by height in inches squared, then multiply it by a conversion factor of 703.

The higher the number, the more overweight you’re and the higher your risk for health problems.

The CDC has these BMI recommendations for adults

The Downside

BMI cannot measure body fat as it doesn’t distinguish between fat and lean muscle weight. The metric uses weight and height in the formula, but sadly it doesn’t account if your weight comes from lean muscle rather than fat tissue—or the other way around.

For example, bodybuilders with a lot of muscle mass could have a high body mass index based on their weight and height. But that doesn’t make them less healthy.

For these reasons and more, if you want a clearer picture of your body fat percent, you have to measure it directly. That’s where the rest of this article comes in handy.

How To Measure Body Fat Percentage

Now we got the definitions out of the way, let’s delve into the many methods used to measure body fat percentages.

1. Pictures And Mirror

This is one of the easiest ways to estimate body fat percentage even though it’s not that exact, and it also requires a trained eye. By taking pictures from week to week and comparing the progression, you can virtually guestimate what your body fat percentage is.

You can pretty much get a close estimate of your body composition simply by checking your pictures. Why? Simple.

The visual appearance of different body fat percentages can differ depending on how much muscle you have.

Your muscle mass plays an important role in determining how you’ll look.

In other words, if you’re losing fat and gaining muscle, you’re going to look better and better, no matter what the scale or anything else is saying.

For example, an average person at 180 pounds and 25 percent body fat has about 45 pounds of fat.

A ripped athlete at 180 pounds and 8 percent body fat has only 14 pounds of fat. As you can already tell, these two are going to look very, very different.

The accuracy

This method isn’t a reliable way to measure body fat percentage, but it’s a good way to keep track of your progress. Pictures, after all, don’t lie.

The How

Make sure to take your pictures in front of a plain white wall or a solid background. And remember to take more than one picture.

Next, take front, side, and back pictures. Use the same angles and body positions every time. And try to take the pictures at the same time, preferably on the same day. Be consistent.

For better accuracy, use a digital camera or your phone. I’d recommend asking a friend or spouse to snap your pic.

Are you taking the pics yourself? Put the camera on a flat surface and set a self-timer.

2. Waist Measurements

The amount of fat you’re carrying around your waistline says a lot about your health.

Even if you have a relatively healthy body mass index, you could still be carrying excess belly fat. This may put you at a higher risk for diabetes, heart disease, and stroke.

Of course, don’t my word for it.

Research has reported that men with a waist reading of more than 40 inches (101.6 cm) and women with a waist measurement higher than 35 inches (88.9 cm) are at a higher risk for diabetes and cardiovascular disease.

Additional Reading  – Does running give you abs?

The Accuracy

This method’s accuracy can vary based on your similarity to the people used to form the equations.

When performed properly, the error rate can typically be within 5 percent of the body fat value measured using underwater weighing—one of the most reliable s ways of assessing body composition.

The Downsides

This method is only an estimate of body fat— not a reliable measurement of total body composition.

What’s more?

The equations are not universal. For example, people have different shapes and fat distribution, making body circumferences equations less accurate.

The How

The method is simple.

Get a measuring tape, then take the readings at specific spots, such as your waist, forearm, and hip. At the very least, repeat the measurement process three times for an average reading.

Next, input the measurements (along with your height and gender) into a calculator, like this one. And voila!

3. Skinfold Calipers

Skinfold calipers are relatively cheap (around $10 a pair), making them one of the most accessible methods for measuring body fat.

Often employed by fitness experts and coaches, this method measures the thickness of the subcutaneous fat, the fat underneath the skin by pinching the skin fold.

The test is performed at specific body sites, either using three, four, or seven parts (different sites for men and women). The measurements are given in millimeters and compared to a chart according to age and gender.

The Accuracy

The accuracy varies depending on the skill of the person taking the measurements. Error margin can range from 3 to 5 percent body fat.

The Downsides

The accuracy of the measurement depends on the expertise of the person taking the readings. That’s why you should have the same person taking the measurements each time. It’s also hard to get a reliable reading if you’re obese.

The How

The test requires two people.

Your assistant—whether your spouse, friend, or coach—starts by pinching your skin at the specific sites. Each protocol has specific body parts for measuring, including the thighs, belly, arms, and chest.

After inputting the readings into a formula, you can estimate your body fat percentage.

Test on the same side to minimize error, using the same spots every time. You should also take an average of three readings at each site.

Here’s a YouTube Tutorial:

4. Dual-Energy X-Ray Absorptiometry (DEXA) Scans

Although used to measure bone mass for osteoporosis diagnoses, A Dexa scan can also be used for body composition.

As the name implies, the DXA scan works by sending low x-ray beams throughout your body. By gauging the absorption rate of each beam, the technicians can measure fat mass, lean body mass, and bone mineral density.

The method is safe and quick—roughly four minutes, and it’s done. It not only tells you how much fat you’re carrying but also how it’s distributed around your body.

What’s more?

This test can also examine the bone density and offer information about the bone, lean mass, and fat in different body regions, such as the torso, legs, and arms.

The downsides

Taking a DEXA scan involves making an appointment with a medical professional.

Depending on your location, the scan can be expensive and might not be covered by insurance. Expect to pay around $140 or more for the accuracy. But, of course, the high level of accuracy comes with a price tag. And yes, they also deliver tiny amounts of radiation.

The Accuracy

The DEXA scan is considered the golden standard for body composition measurement. The error margin can range from 2.5 to 3.5 percent body fat.

The How

To get a DEXA scan, you’ll need to find a place that has the machine, usually available in medical or research centers.

During the test, you lie still on a table on your back for roughly 10 minutes while the machine’s rays scan you over.

5. Hydrostatic Weighing

Also known as underwater weighing or hydro densitometry, this method measures your body composition based on its density.

The premise is simple. Bone and muscle are denser than fat. Therefore, if you have a high body fat percentage, you’ll weigh less underwater relative to the amount of water you displace.

Hydrostatic weighing compares your normal bodyweight—outside of the water—to your bodyweight while fully submerged.

By assessing these two numbers and the density of the water, the technicians—usually medical professionals—can accurately estimate your body’s density. Then your body’s density is used to estimate your body fat percentage

The Downsides

To minimize error during the test, you’ll need to forcefully breathe out as much air of your lung as possible while still fully submerged underwater. For some people, this might be a problem.

People with denser bones, such as some elite athletes, may not get an accurate measurement, too.

What’s more?

Just like with a DEXA scan, you’ll need to find a research center or lab that has the equipment.

The Accuracy

The error margin can be as low as 2 percent body fat when performed properly.

The How

You’ll be first weighed on dry land. Next, you’ll slowly enter a large tank of water. Then, while sitting on a special scale, you will be lowered into the tank until you’re fully submerged.

Next, you’ll be asked to exhale as much air as possible from your lungs then stay motionless while your underwater weight is taken. The test is repeated three times for an average result.

6. Bod Pod

Similar to underwater weighing, the body pod measures your body composition based on the density of your body. But, instead of water, this method relies on “displaced” air.

You’re weighed before sitting in a small pod machine, then weighed again while sitting on the machine. By gauging the amount of air displaced while on the pod, the technicians can measure your body density, therefore, deduce your body composition.

The method is non-invasive, safe, and quick. It’s super accurate and reliable for repeat tests. It does not require getting radiated or getting wet.

What’s more?

This method is also suitable for people of all ages, sizes, and shapes and is reliable for groups including the obese, elderly, children, and disabled people.

The Accuracy

Research has reported that the Body Pod’s accuracy is similar to underweight weighing. The range of error for this is around 1-2.7 percent.

The Downsides

Hard to find. The machine is exclusively available at a few research centers and academic institutions. The test isn’t cheap—costing around $100.

The How

You’ll need to fast two hours before the test and wear skin-tight clothing during the test for an accurate reading.

Next, you sit and remain motionless inside the pod bod—an egg-shaped chamber—for a few minutes while the air pressures inside the Chambre are altered over regular intervals.

7. Bioimpedance Spectroscopy (BIS)

The Bioimpedance Spectroscopy method uses electrical current and high and low frequencies to accurately measure the amount of body fluid.

The premise is simple.

Muscle mass conducts electrical currents easier than fat due to the higher water content of muscle.

The technology works by detecting how your body reacts to small electrical currents. This is performed by placing electrodes on your skin. Some send small currents into your body, whereas others receive the signal once the current has passed through your body tissue.

By sending a small current between two conductors, the technicians measure the resistance between the two to get an accurate image of your body composition.

Accuracy

How accurate this method largely depends on how similar you are to the people used to develop and form the equations. So results could vary.

8. 3-D Body Scanners

The 3-D body scanners method relies heavily on the shape of your body. The method employs infrared sensors to get a thorough picture of the shape of your body. Then the sensors create a 3-D model of your body.

Although the method may seem similar to the body circumference methods, you get many other details that help for a more accurate estimation of body composition.

The Accuracy

A 3-D body scanner is considered a highly accurate way to measure body composition with an error rate of only 5 percent.

The How

The method uses advanced infrared scanners to get a thorough look at your body shape. Some devices use sensors that rotate around the body, whereas in others, you’ll need to stand on a spinning platform for a few minutes while the sensors analyze your body shape.

Next, a 3-D structure of your body is created to get a clear picture of the required details.

9. Multi-Compartment Models

This all-encompassing method is considered the most accurate method for assessing body composition.

The Multi-Compartment Models method breaks down your entire body into three parts to obtain the needed measurements. It measures physiological mass, bone density, body volume, and water content.

Data from these models is collected to create a more thorough and complete picture of the most accurate body composition measurement.

As you can already tell, the method isn’t cheap—at all.

The Accuracy

Super accurate. The error rate can be around 1 percent overall.

The downsides

Just like discussed earlier, accuracy comes with some inconvenience. For starters, don’t expect to find the 4-part Multi-Compartment model machines at your local gym.

The method, as you can already tell, isn’t that cheap.

The How

The Multi-Compartment Models method measures your body composition using the best approach for each component by obtaining information from some of the methods and techniques already discussed.

For example, hydrostatic weighing or Bod Pod is used for body volume, Dexa is used for bone content, etc.

Your Next Step

So what should you do next?

Here’s my best advice. If you’re going to start measuring your body fat percentage, make it a rule to test yourself under the same conditions, using the same method(s) each and every time.

For example, every Saturday morning on an empty stomach.

This way, even if you’re not using the most accurate method, you’ll, at the very least, get a consistent, less-than-accurate reading and can tell how much you lost or if you’re heading in the right way.

What’s more?

For convenience and cost, I’d recommend that you use a combination of progress pictures, caliper measurements, and the scale.  Then, once you have the time and resources, try a Dexa scan or Bod Pod for a more accurate reading.

Next, compare and contrast and see how accurate your initial measurements were.

How to Measure Body Fat Percentage – The Conclusion

Keeping track of your body fat percentage is one of the best ways to check on your progress—or lack therefore. And this is the case whether you’re exercising to lose weight, build muscles, or simply stay in shape.

The methods above should provide an objective picture of your current fitness and health status.

What’s more?

As you’ve seen in this article, measuring your body fat percentage isn’t rocket science. Sure, you may need to spend some money on accuracy, but it’s not that much overall.

Plus, it isn’t something you will be doing every day. A couple of tests per year are more than enough.

If you’ve ever wondered just how long a 50K race is or what it takes to conquer this grueling challenge, you’ve come to the right place.

The 50K race is not your average marathon. It’s a whole new ballgame, filled with unique hurdles that will push even the most seasoned runners to their limits.

This event demands more than just physical stamina—it requires mental fortitude and unwavering determination.

Now that you have an idea of what the 50K race entails, let’s discuss some training strategies to help you conquer this monumental challenge. From building up your mileage gradually to incorporating strength training and cross-training, we’ll cover the essential steps to ensure you’re fully prepared to take on the 50K like a true champion.

Are you ready? Let’s get started.

How Long Is a 50K in miles?

So, you’ve set your sights on conquering a 50K race—what an incredible decision! Allow me to congratulate you on embarking on this extraordinary challenge. Trust me, it’s no small feat, and I tip my hat to your courage and determination.

Now, let’s talk numbers. How long is a 50K exactly? Well, my friend, a 50K translates to 31.07 miles. That’s right, you’ll be venturing into the realm of ultra-distance running, surpassing the standard marathon distance of 26.2 miles (or 42.19 kilometers).

It’s a true test of your endurance, mental grit, and the power of your indomitable spirit.

To put this distance into perspective, imagine running 10 consecutive 5K races. Each 5K is 3.1 miles, so when you stack them together, you’ve covered a jaw-dropping total of 31 miles. It’s an awe-inspiring distance that will push your limits and redefine your perception of what you’re capable of achieving.

Now, here’s where things get interesting. While a 50K can take place on the road, it’s often embraced by nature enthusiasts who prefer the challenge of traversing natural trails.

Picture yourself immersed in breathtaking landscapes, winding through forests, conquering rugged terrains, and experiencing the raw beauty of the great outdoors. It’s an adventure that will leave an indelible mark on your soul.

But don’t let the additional 5 miles fool you. The 50K demands utmost respect and dedicated training.

It’s an entirely different race style compared to your standard marathon. You’ll need to tailor your preparation to tackle the unique demands of this endurance event, building both your physical strength and mental resilience.

Here’s something to keep in mind: most 50K events operate with limited aid stations along the course. This means you’ll have to be self-sufficient when it comes to hydration and nutrition.

It’s essential to plan and pack accordingly, ensuring you have the fuel to sustain you throughout the race. After all, you’ll be conquering long stretches without the luxury of regular refueling stops.

Is 50K an Ultra-Marathon?

Technically speaking, any distance longer than the standard marathon is considered an ultra-marathon, making the 50K the next longest established race after the marathon itself.

It’s like stepping into a whole new dimension of endurance running where the limits are pushed even further.

When we talk about ultra-marathons, we enter a realm where distances vary, terrains challenge, and the courage of the participants is truly tested. Among the most popular ultra distances are the 50K, 50 miles, 100K, and 100 miles.

Each race brings its own set of unique obstacles and rewards, demanding extraordinary physical and mental strength. These races are not for the faint of heart, quite literally and figuratively.

Training for an ultra-marathon is no small feat. It’s a journey that requires years of sweat, dedication, and unwavering commitment. The load can become seemingly unendurable at times, pushing you to your limits and beyond.

That’s why it’s often elite athletes who undertake the rigorous training required for ultra-marathons. It’s not just a hobby; it can become a full-time job in itself, with long hours dedicated to running, conditioning, and mental preparation.

What Is The World Record For 50K?

The current world record for the 50K distance is held by Ketema Negasa, an exceptional Ethiopian runner who blazed through the course in a remarkable time of 2 hours, 42 minutes, and 7 seconds.

His awe-inspiring performance took place at the Nedbank Runified 50K Race in South Africa, where approximately 100 elite ultra-runners from around the globe gathered to showcase their prowess.

When it comes to the women’s world record, we have Aly Dixon, a remarkable British athlete, claiming the title.

In 2019, at the IAU 50k World Championships in Romania, she conquered the distance in an impressive time of 3 hours, 7 minutes, and 20 seconds. It’s a testament to her exceptional endurance and determination.

Additionally, it’s worth mentioning that Des Linden, a phenomenal American runner, achieved an unofficial women’s 50K record of 2 hours, 59 minutes, and 54 seconds at a small event in Oregon, leaving us in awe of her incredible feat.

How Long Does it Take to Run a 50K?

The running time for a 50K is influenced by a myriad of variables that can make each experience unique. It’s like embarking on a thrilling adventure where the path ahead is filled with twists and turns, testing both your physical prowess and mental fortitude.

When it comes to estimating your running time, there are several factors to consider. Your fitness level, training experience, age, terrain, and even weather conditions all play a role in shaping the outcome. It’s like a complex equation where every variable adds its own flavor to the mix.

Generally speaking, a 50K race demands a slower pace compared to your standard marathon. You can expect to run about 10 to 30 seconds slower per mile than your marathon pace. In terms of percentage, we’re talking about a roughly 10 to 20 percent reduction in speed compared to your usual road running rhythm.

However, please note that these numbers are just rough estimates, and the actual pace can vary depending on the circumstances.

Let me paint a picture for you. Imagine you’ve achieved a fantastic marathon time of 3 hours and 30 minutes, cruising at an impressive pace of 8 minutes per mile.

Now, if we apply the aforementioned slowdown, you can anticipate completing a 50K in approximately 4 hours and 14 minutes to 4 hours and 25 minutes.

That translates to a pace of around 8 minutes and 10 seconds per mile to 8 minutes and 30 seconds per mile. Keep in mind that this is just a general guideline, as each race presents its own unique challenges.

Now, let’s talk about average finish times. On average, a good 50K finish time for men falls around 6 hours and 13 minutes, while women tend to finish around the 6-hour and 49-minute mark.

Of course, these numbers can vary based on individual capabilities, training, and race conditions. It’s all part of the beauty of the sport—each runner crafting their own story and conquering their personal goals.

Additional resource – How many miles is a half marathon

How To Run Your First 50K

Here are a few tips to help you have your best 50K race.

Train Right

First things first: training. As a beginner, your primary goal should be to reach that elusive finish line. It may seem like you’re setting the bar low, but believe me, you’re about to step into uncharted territory, and the unexpected awaits.

It’s like exploring a hidden realm where each step takes you closer to realizing your potential.

The amount of training you’ll need depends on your starting point. If you’re new to running, brace yourself for a year-long journey to adequately prepare for the challenges ahead.

On the other hand, intermediate runners—those who have been running consistently for three to four months, covering a minimum of 40 miles per week—can embark on their 50K adventure within six months of focused training.

Now, let’s talk about advanced runners—the ones who have conquered marathons and possess the prowess of a sub-3-hour marathoner. These seasoned athletes can tackle a 50K race within a tighter timeframe of two to three months. It’s like they’ve already acquired the key to unlocking their inner potential.

So what should you do next?

So, what’s the next step on this incredible journey? Once you’ve built a solid foundation of regular running—approximately a year without any major injuries or setbacks—it’s time to set your sights on an ultra-only race.

Give yourself four to six months to prepare for your first 50K, following a well-designed training plan that gradually increases your mileage and intensity.

To thrive in the world of 50K, you should aim to build your weekly mileage to over 50 to 60 miles per week.

Consider 40 miles per week as your starting point, gradually working your way up to the 60-mile mark. This gradual progression will strengthen your body and mind, ensuring you’re adequately prepared for the challenges that lie ahead.

It’s like constructing a sturdy bridge, brick by brick, until it can withstand any storm that comes its way.

Ideally, you should have already completed more than one marathon and be confident in your ability to tackle the additional five miles. It’s like adding a touch of adventure to a familiar path, a challenge that stretches your limits but doesn’t overwhelm you.

Do Your Long Runs

I hate to sound like a broken record, but ultras are long.

That’s why doing plenty of long runs is key to building the required endurance and mental resilience.

Long runs—those seemingly never-ending treks that test your physical and mental limits—are the backbone of ultra-marathon training. I won’t sugarcoat it; they can be a real challenge.

But fear not, for with the right approach, they can also be incredibly rewarding and enjoyable. Think of them as your epic adventures, where you venture into uncharted territories and conquer new milestones.

Since there are a whopping 31 miles in a 50K, it’s essential to build the necessary endurance and mental resilience.

That’s where those long runs come into play. Embrace them as your training ground, where you strengthen your body and sharpen your mind. They’re like forging a mighty sword, honing its blade with every stride.

Your Nutrition

Now, let’s talk nutrition—a critical component of your training and race-day success. While drastic changes to your nutrition plan may not be necessary if you already have a solid approach, it’s wise to make some adjustments to fuel your extended mileage.

Consider increasing your daily calorie intake by up to 20 percent. After all, you’ll be burning more fuel as you log those miles. Think of it as adding extra logs to the fire to keep it burning bright.

And during your long runs, take the opportunity to practice your fueling strategy. Unlike standard road marathons with regular aid stations, most ultras require you to be self-sufficient when it comes to nutrition. So, experiment with different options, find what works best for you, and fine-tune your fueling plan.

Recovery

It’s crucial to remember that your body needs ample time to rest and rejuvenate. Without proper recovery, all your hard work can go down the drain. So, listen to your body’s cues and prioritize recovery alongside your training efforts.

First and foremost, sleep like a champion. Aim for a solid eight to nine hours of sleep each night to allow your body to rebuild and recharge. Think of sleep as the secret elixir that replenishes your energy reserves and keeps you strong.

When it comes to cross-training, be mindful not to overstrain your muscles. While it’s essential to engage in complementary activities to maintain overall fitness, find the right balance.

You don’t want to exhaust yourself to the point of diminishing returns. It’s like walking a tightrope—finding that sweet spot between pushing yourself and avoiding burnout.

Get The Gear

Going the extra mile—or six—requires a lot more gear than a relatively shorter race distance, such as the half marathon or marathon.

Your ultramarathon gear may make or break your race.

Some of the essentials include:

• Lightweight backpack
• A small first aid
• A mix of fuels, such as gel sweets, energy bars, and rehydration packs
• Chafing creams
• Sunglasses
• Sunscreens
• Lightweight waterproof layer
• Rock tape
• Good quality headlamp
• Spare batteries

All in all, the more technical the terrain, the more gear you’ll require.

Ever wondered about foot arch supports for running and how they can impact your performance?

Well, you’re in the right place to uncover the secrets of arch support and why it’s a hot topic in the running community.

In today’s article, I’ll explain how arch support can make your runs smoother and help prevent those pesky injuries. So, lace up your running shoes, and let’s dive into the world of arch support together!

Anatomy of The Foot

Your feet are quite the complex construction zone, housing a total of 28 bones! These bones are neatly arranged to create both longitudinal and transverse arches, all held together with the help of various muscles and ligaments.

Today, our spotlight shines on the arch, a remarkable structure located on the underside of your foot, stretching from the heel to the ball. This arch is like a spring, doing double duty by supporting your body weight and cushioning the impact generated while you move.

Arches aren’t just there to look fancy; they’re workhorses in the locomotion department. They provide the energy needed to propel your body forward, making walking, running, and other activities possible.

What’s more?

Lack of support in the arch can potentially make your body more susceptible to injuries and various conditions, beginning right at the arch itself.

The Arches

Your foot has three arches: medial longitudinal, lateral longitudinal, and anterior transverse arch. These arches are shaped by the tarsal and metatarsal bones.

Let me explain each.

Arches are classified into three main types: flat, neutral, and high.

The Lateral Arch

Now that we’re getting acquainted with the foot’s anatomy, let’s zoom in on the lateral arch. This is one of the two longitudinal arches found in your foot, with its partner being the medial arch. Together, they create a dynamic support system that keeps you on your toes—literally!

The lateral arch is formed by the cooperation between the proximal end of the metatarsals (those long bones in the front part of your foot) and the tarsal bones (the ones found in the midfoot region). It’s worth noting that the lateral arch is the flatter of the two longitudinal arches.

When you stand, the lateral arch makes direct contact with the ground. This arch consists of several key players: the calcaneus (your heel bone), the cuboid bone, and the fourth and fifth metatarsals (those foot bones leading to your pinky toe).

Medial Arch

The medial arch stands tall as one of the two longitudinal arches in your foot. It rises gracefully from the ground, contrasting with the flatter lateral arch. This arch is a bit like the hero of your foot’s structural story.

So, who’s on the roster of the medial arch? It’s a star-studded cast, featuring the calcaneus (the heel bone), navicular bone, talus bone, the first, second, and third metatarsals (the long bones leading to your big and middle toes), and the three cuneiform bones (small wedge-shaped bones in your midfoot).

Transverse Arch

The transverse arch plays a critical role in your foot’s structure and function, particularly in the forefoot region.

What constructs this arch? The key players are the bases of the metatarsal bones, the cuboid bone, and the trio of cuneiform bones. Together, they form a sturdy foundation, allowing your foot to adapt and bear weight effectively.

Just like a river with its source and mouth, the transverse arch can be divided into two parts: proximal and distal. These divisions enhance the arch’s flexibility and responsiveness, allowing it to adapt to various surfaces and pressures.

The Bones Of The Arch

To truly appreciate the grandeur of the arch, one must understand its structural elements. In the world of foot anatomy, several bones come together like masterful artisans to craft the elegant arch, providing support, stability, and adaptability. Let’s meet these key players:

• Navicular: This boat-shaped bone nestled between the talus and the cuneiforms is a cornerstone of the medial arch. Its strategic location and unique shape contribute to arch elevation.
• Calcaneus: As the largest tarsal bone, the calcaneus forms the heel, and its position is pivotal for weight-bearing and shock absorption.
• Medial Three Metatarsals: These metatarsal bones, from the first to the third, contribute their strength to the medial arch, helping it withstand the rigors of daily movement.
• Talus: The talus bone, perched between the leg and the calcaneus, acts as a vital link in transmitting forces from the lower leg to the foot, ensuring proper weight distribution.
• Cuneiforms: The trio of cuneiform bones plays a harmonious role in shaping and supporting the arch, working closely with the metatarsals and other neighboring bones.
• Sesamoid Bones: These small, embedded bones under the metatarsal heads are like hidden gems, enhancing joint flexibility and reducing friction.

Each bone in this ensemble has its unique characteristics and purpose, much like the instruments in an orchestra, contributing to the symphony of movement that is the arch.

What Is Foot Arch Support For Running

Arch support, in the realm of running, refers to a variety of aids and devices designed to bolster and cushion the natural arches of your feet. These aids come in various forms, from simple pads to intricately crafted orthotics tailored to your unique foot contours.

Two Paths to Comfort:

Arch support for runners can take two primary routes:

• Built-in Support: Some running shoes are crafted with arch support tailored to specific arch types. For instance, shoes with ample cushioning are ideal for high arches, while stability shoes suit neutral arches. Those with low arches may benefit from motion-control shoes. These built-in features aim to provide the necessary support for your feet during the run.
• Custom or Over-the-Counter Inserts: When the arch support integrated into your running shoes falls short, additional inserts can come to the rescue. These inserts are available in two main forms:
• Over-the-counter (OTC) Inserts: These readily available, non-prescription inserts can be conveniently purchased at running stores. They offer a general level of arch support and are designed to cater to various foot types.
• Custom-Made Orthotics: When precision and personalized support are required, custom orthotics, designed by specialists such as podiatrists, can be your go-to choice. These inserts are meticulously crafted to match the contours of your feet, ensuring optimal support and comfort.

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

The Importance of Arch Support For Running

If you’re a runner, then arch support is something you should consider.  Here are some of the reasons:

Protect Against Injury

Remember, your feet weren’t designed to endure the constant pounding of hard, flat surfaces. Neglecting proper support while running can increase the risk of discomfort and injury, affecting not only your feet but also your ankles, knees, hips, and back.

Some runners make the mistake of choosing running shoes based on style rather than functionality. However, research shows that cushioned insoles can significantly reduce the impact forces your feet experience while running. So, prioritize support and function over looks when selecting your running shoes.

Additional resource – Running shoes for plantar fasciitis

Extra Support

Extra support from arch supports can be a real game-changer for runners who require specialized assistance, particularly those with flat feet or a history of plantar fasciitis. These supports can help alleviate discomfort and prevent further damage, which is crucial for those dealing with knee, hip, and back alignment issues.

Reduce Pain

Reducing pain is a common motivation for runners to try arch support. Research has indicated that it can be effective in soothing foot pain. As a runner, foot pain can be incredibly uncomfortable and make weight-bearing activities challenging. Arch support can be a valuable tool in managing and alleviating this pain.

Distributed Pressure

Effective arch support can help distribute pressure more evenly across the feet, relieving some of the stress on the ball of the foot and the heel. This can significantly improve comfort and reduce the risk of discomfort and pain during physical activities like running.

Additional guide – How to prevent Foot pain in runners

How To Determine Arch Height

As I’ve mentioned earlier, arches vary from person to person. Overall, arch types are broken down into three main classes: high, neutral, and low.

There are also many ways to determine your arch type. These include

The Wet Test

Determining your arch type is relatively easy and can be done using the wet paper towel test.

Here’s how you can do it:

• Wet your feet.
• Step onto a dry surface like a piece of paper towel or a sidewalk.
• Examine the footprint left by your foot.

Here’s what your footprint can reveal about your arch type:

• If you see your entire foot with no narrowing in the middle (the arch), you likely have flat feet, which is often associated with overpronation in running.
• If you see a thin strip connecting the balls of your feet and heels, you probably have a high arch, which is often associated with underpronation (supination) during running.
• If you see the balls of your feet, heels, and some of the middle part of your foot, you likely have a neutral or medium arch.

At A Store

Visiting a specialized running store is another great way to determine your arch type and get expert advice. The knowledgeable staff at these stores can assist you in the following ways:

• Analyzing Your Arch Type: They can assess your arch type by observing your gait and foot shape and conducting tests to identify whether you have flat feet, high arches, or neutral arches.
• Recommending Appropriate Shoes: Based on your arch type and running style, they can recommend running shoes that provide the right amount of support and cushioning. This ensures a comfortable and injury-free running experience.
• Providing Running Tips: Running store staff often have valuable insights into running techniques and training strategies that align with your arch type. They can offer guidance on how to run more efficiently and reduce the risk of injuries.

At a Specialist/Doctor

Visiting a specialist or doctor is one of the most accurate methods to determine your arch height and type. They can conduct various tests and measurements to provide a precise assessment. Some of the common tests include:

• Navicular Drop Test: This test involves measuring the height of the navicular bone while standing and then again while seated. The difference in height helps determine the degree of arch collapse.
• Medial Longitudinal Arch Angle: This test assesses the angle formed by specific landmarks on your foot, providing information about the arch type.
• Arch Height Index: The arch height index involves measuring the length and width of your foot, allowing for a more detailed analysis of arch height and shape.

But do you need one?

The need for arch support in running varies from one runner to another, and it’s a topic that garners different opinions among experts. There’s no definitive answer, as some experts advocate for arch support while others do not.

So, should you be concerned about arch support? It ultimately depends on your individual circumstances. If you have flat to low arches, you might find running in shoes with arch support or using orthotics more comfortable. An easy and cost-effective way to test this is by trying over-the-counter orthotics in a neutral shoe.

If you experience improved comfort and support, then incorporating arch support into your running routine may be beneficial. On the other hand, if you don’t notice any significant difference, you may not need arch supports, despite the claims made in advertisements targeting runners with flat or low arches.

Ultimately, the decision rests with you, and you should prioritize your comfort and running experience..

Guide To Foot Arch Support For Running – The Conclusion

There you have it! If you’re looking for a quick guide to arch support for runners, then today’s post should get you started on the right foot. The rest is just details.

Please feel free to leave your comments and questions below.

Thank you for dropping by.

Serious about monitoring your performance, recovery, and health? Then heart rate variability may hold the answers you seek as it’s considered by many health experts to be one of the best objective metrics of physical fitness and health.

But what is heart rate variability all about? What’s the science behind it? And most importantly, how to improve it?

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

In today’s article, I’ll delve into the concept of heart rate variability, explain the science behind it, and share with you a few ways to improve it.

Sounds great?

Let’s get started.

What Is Heart Rate Variability?

It might be a surprise, but your heart doesn’t beat as regularly as a metronome—even if you’re super healthy. Instead, it changes its rhythm with each beat. This continuous disparity between heartbeats is known as heart rate variability; HRV.

Also referred to as an R-R interval, heart rate variability measures the difference in time between each heartbeat and is measured in milliseconds.

More specifically, HRV is a variation between the peak of the R wave in the QRS complex, which is the mix of three graphical deflections of the heartbeat as measured on an electrocardiogram (EKG). Check the picture.

This variation is regulated by a primal part of your nervous system known as the autonomic nervous system (ANS). More on this later.

Some situations may cause a high HRV (increase in variation), whereas others result in a low HRV (intervals between beats remaining more constant).

For example, the variation between heartbeat is usually longer on the exhale and shorter on the inhale.

For more on the science and impact of heart rate variability, check the following:

• Long-Term Study of Heart Rate Variability Responses
• An Overview of Heart Rate Variability Metrics and Norms
• Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature
• Heart Rate Variability & Its Research Applications

Factors That Impact Heart Rate Variability

These include:

• Age
• Genetics
• Gender
• Ethnicity
• Bodyweight
• Fitness level
• Training load and intensity
• Injury history
• Hormones
• metabolism
• Sleep patterns
• Hydration
• Chronic health conditions
• Emotional stress
• diet
• Some medications

What’s The Difference Between Heart Rate And HRV

Heart rate is the standard measurement of heartbeats per minute that varies by person and activity level. The metric is measured when you’re in a resting position, preferably first thing in the morning and preferably during a non-overtrained period. Although having many applications, your resting heart rate isn’t considered a reliable indicator of overall health.

As I’ve explained, HRV measures the time intervals between two heartbeats and is expressed in milliseconds, ms.

Even if your heart might be beating 60 times per minute, it does not mean that your heart beats ONCE every second, nor there’s a gap of exactly one second between every two heartbeats.

Within the same minute, you might have one set of heartbeats at an interval of 0.9 seconds between the onset of heartbeats, whereas the next two may be at an interval of 1.1 seconds.

Additional Resource – Here’s your guide to the Maffetone Method.

The Importance of HRV

Heart rate variability is a useful and non-invasive way to identify many imbalances and problems.

While personal HRV measurements can vary depending on a host of elements, higher average reading over time is often considered “more fit” than a lower average.

Let me explain

High HRV

A high measurement means that the difference between heartbeats is more drastic and is a good indicator of reliable performance and improved recovery from stress.

Having an elevated HRV means that your body is reacting to both sets of inputs from the parasympathetic and sympathetic.

It’s a sign that your nervous system is well balanced and that your body is properly adapting to stressors and performing at its best.

Low HRV

Having a low HRV may mean that one branch is sending a strong signal to your heart than the other, making it the dominant one (often the sympathetic branches). For instance, if you’re in a fight-or-flight mode, the variation between your heartbeats is usually low.

Sometimes this isn’t such a bad thing. For example, if you’re lifting weights hard or doing interval sprints, you’ll want your body to focus on assigning resources to the working muscles instead of digesting food.

Some research has even associated a low HRV with a higher risk of cardiovascular disease and death.

What’s more?

Research has also shown that regular aerobic exercise improves heart rate variability over time.

Additional resource – Strava for runners

HRV & The Nervous System Explained

As I alluded to earlier, the autonomic nervous system regulates your heart rate variability.

Although HRV is a function of your heart rate, it, in reality, originates from your nervous system.

Our nervous system is divided into two main systems: the central nervous system composed of the brain and spinal cord, and the autonomic (or peripheral) nervous system, which consists of nerves that diverge throughout our body.

The autonomic nervous system controls the involuntary facets of human physiology and is further broken down into two primary parts: the sympathetic and parasympathetic, also known as the relaxation response, and the fight-or-flight mechanism.

The sympathetic nervous system (the deactivating) reacts to stimulants like exercises and stress and boosts our heart rate and blood pressure. It’s in charge of controlling your body’s fight or flight response as it reacts to internal or external stressors.

The parasympathetic nervous system (activating) regulates input and internal organ functions like hair growth, digestion, etc.

The system is responsible for the “rest and digest” response that calms your body, and it’s linked with recovery.

Your heart rate variability results from these two opposing branches simultaneously sending messages to your heart. Think of it as the balance between your sympathetic and parasympathetic branches.

Additional resource – Heart murmurs in runners

Why Heart Rate Variability Is Important For Runners

HRV is important for runners because it’s a good indicator of training load and recovery. As I’ve already explained, this metric is one of the most reliable ways to objectively measure training readiness at any given time.

Heart rate variability is a useful tool for keeping track of your autonomic nervous system changes. It’s, after all, an objective method of assessing your stress status.

Overall, the higher your HRV, the better you’re at recovering from training and more receptive you’ll be for additional training stress.

On the other hand,  when your HRV is lower than usual, it might indicate a chronic and/elevated state of stress, whether it’s physical or emotional. Be wary.

Once you determine your baseline, you can use this metric to personalize both effort and pace during your runs. High HRV between sessions is a sign of good recovery and low stress on your body.

What is a Good or Bad HRV?

I hate to break it to you, but there are no such thing as good or bad HRV ranges. This metric depends on various elements, which makes it a personal metric that’s tricky to compare from person to person.

Everyone has their unique HRV, so it cannot be measured and judged against a range, a chart, or averages.

What’s more?

Not only does HRT fluctuate from one person to another, but it also changes from day to day and from season to season. Your gender, age, lifestyle, and circadian rhythm can impact your HRV.

Overall, older people tend to have lower HRV than younger folks, and men usually have slightly higher HRV than women.

Elite athletic typically have higher HRV than the rest of us. However, strength-based athletes tend to have lower HRV than endurance athletes within this subcategory.

For these reasons, and some more, avoid comparing your scores to someone else, even if they’re of similar fitness level, age, and gender.

What you should do instead is to keep track of the data from your own HRV trends to serve as a baseline metric for any future interpretations.

How To Measure Heart Rate Variability

You can track HRV in many ways. These include:

EKG

By far, EKG is the golden standard for HRV testing. This test is performed in a medical setting and is the most accurate measure of heart rate variability.

You’ll have to wear special wires attached to your chest that monitors your heart rate variability during the test.

Heart Rate Monitors

Looking for a reliable and hassle-free, way to read your HRV? Then this is the next best choice for you.

The cheapest and easiest way to measure your HRV. You simply buy a heart rate monitor and download a free app.

Although the precision of this tool is still inconclusive, the technology has significantly improved over the past few years.  Remember that heart rate monitors are more reliable than wrist or finger devices.

Apps and Watches

The least accurate way to measure your HRV is through watches and apps.

Different companies have launched a heart rate watch system and app that can help you measure your HRV. However, the accuracy of these tools is still under scrutiny. This makes them less reliable than an electrocardiogram or heart rate monitor.

Additional Resource – Your Guide To Running Heart Rate Zones

How To Improve Your Heart Rate Variability

There are many steps you can take if your current HRT is low.

Some measures are lifestyle changes such as stress management, regular exercise, healthy eating, and proper sleep. Improving overall health and heart rate variability go hand in hand.

Let me explain a few.

Exercise regularly

Building exercise habit is one of the best ways to improve your heart rate variability. However, remember that training decreases HRV in the short term, so remember to preauthorize rest and recovery.

Train Smart

Do not push your body more than it can handle. If you’re chronically overtrained, your body won’t have the time nor the opportunity to recover. That’s bad.

Instead, schedule recovery days and weeks into your training plan. Here’s your full guide to running recovery.

Stay well hydrated

Proper hydration improves circulation and makes it easier for blood flow to deliver oxygen and nutrients to your body. This can have a big positive impact on your performance, fitness, and overall health.

Your body is roughly 60-70 percent water. Therefore, water plays a key role in performance and health. Shoot for at least two liters of water per day.

Water needs vary from one person to the other, but as a guideline, shoot for at least one ounce of water per pound of body weight. Drink more on heavy training days and/or summer days.

Mind Your Diet

Bad food choices hurt HRV, as does drinking too much alcohol. It should come as no surprise, but your body functions better when you provide it with the right nutrients. W

Sleep Well

Sleep is, of course, another piece of the puzzle. Just like hydration, sleep needs tend to vary, but most experts recommend shooting for at least seven to eight hours.

Quality also matters, so try to sleep in a dark and quiet room, going to bed and waking up at similar times throughout the week, even the weekend.

Be Consistent

Improving your health is a life-long endeavor. It’s not just something you do one thing, then you forget about it.

The more consistent your train, eat healthy, etc., the healthier habits you’ll form over the long haul.

This, as you can already tell, will make it easier for you to stick to a healthy lifestyle for life. The rest is just details.

Heart Rate Variability – The Conclusion

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

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

Thank you for stopping by.

David D

Are you dreaming of shedding those extra pounds before summer hits, or perhaps just aiming for a healthier you?

Let’s talk about the age-old struggle we all know too well: losing body fat. You know, that mission that gets us hitting the gym, pounding the pavement, or lifting weights like there’s no tomorrow.

Now, let’s be honest: tackling body fat can feel like trying to solve a complex puzzle. But fear not! It doesn’t have to be rocket science. Think of it as a numbers game: burning more calories than you take in.

In this article, we’re about to dive into some exciting, science-backed strategies to help you bid farewell to body fat in a way that’s not only effective but also sustainable.

Ready to unlock the secrets of losing body fat fast? Let’s get started!

What Is Body Fat?

Body fat, in simple terms, refers to the fat tissue found in the human body. It is one of the two main components of body composition, the other being lean or non-fat mass. Body fat is distributed throughout the body and can be found under the skin (subcutaneous fat), in muscle tissue (intramuscular fat), and among organs (visceral fat).

When we talk about body fat percentage, we are referring to the proportion of total body mass that consists of fat. For example, if a person weighs 180 pounds and has a body fat percentage of 20%, it means that 36 pounds of their total weight is attributed to fat, while the remaining 144 pounds (80% of their total weight) constitutes lean body mass or non-fat mass.

Non-fat mass includes various components such as muscle, bones, organs, water, and connective tissues. This part of the body is metabolically active, meaning it burns calories to provide energy for bodily functions and activities. In contrast, body fat itself is not metabolically active and does not significantly contribute to calorie expenditure.

Monitoring body fat percentage is valuable because it provides insights into a person’s overall body composition and can be a more meaningful indicator of health and fitness than just body weight alone.

The Importance of Body Fat

Lowering body fat percentage is a common fitness goal for many individuals. The aim is not to eliminate all body fat because some fat is essential for various crucial functions in the body. Body fat plays several important roles, including:

• Optimal Reproductive Health: Adequate body fat levels are necessary for proper reproductive health, especially in women. It helps maintain regular menstrual cycles and fertility.
• Organ Protection: Body fat acts as a cushion and protective layer for vital organs, shielding them from injury and external forces.
• Hormone Regulation: Fat tissue produces and stores hormones, and it plays a role in balancing hormone levels, including insulin and sex hormones.
• Energy Storage: Fat stores serve as an energy reserve that the body can tap into when needed, such as during periods of calorie deficit or increased physical activity.
• Metabolic Function: Healthy body fat levels are important for metabolic function, including the regulation of appetite, energy expenditure, and insulin sensitivity.
• Vitamin Storage: Fat tissue stores fat-soluble vitamins (A, D, E, and K), making them available for use when needed.
• Brain and Nerve Function: Fat is essential for proper brain and nerve function, as the brain consists of a significant amount of fat.

The goal of reducing body fat percentage is often associated with improving overall body composition. This means decreasing the amount of body fat while simultaneously increasing or preserving lean muscle mass. Achieving this balance can lead to a more toned and slimmer appearance, improved posture, increased energy levels, enhanced agility, and a boost in confidence.

Where is All The Fat?

In the human body, fat is distributed into three main types:

• Essential Fat: As the name suggests, essential fat is necessary for basic bodily functions and overall health. It is found in various vital locations, including the brain, nerves, bone marrow, and cell membranes. Essential fat serves important functions such as cushioning and protecting organs, regulating body temperature, and aiding in the absorption of certain vitamins and nutrients.
• Subcutaneous Fat: Subcutaneous fat is located directly beneath the skin, making it the fat you can feel and see when you pinch or touch your skin. This type of fat is responsible for the “jiggling” effect, and it contributes to overall body shape and appearance. Subcutaneous fat can vary in thickness among individuals and is the type of fat that people often aim to reduce for aesthetic reasons.
• Visceral Fat: Visceral fat is the deep, internal fat stored within the abdominal cavity, surrounding vital organs such as the heart, liver, kidneys, and pancreas. This type of fat is not visible from the outside and is not as easily felt as subcutaneous fat. Excess visceral fat is associated with an increased risk of various health issues, including cardiovascular diseases, diabetes, and metabolic syndrome. Managing and reducing visceral fat is an important goal for overall health.

The Villain

Excess visceral fat is indeed a significant health concern due to its biological activity and its association with various health risks.

Here are some of the potential health issues associated with carrying excess visceral fat:

• Metabolic Syndrome: Excess visceral fat is a key component of metabolic syndrome, which is a cluster of conditions including obesity, high blood pressure, high cholesterol, and insulin resistance. These conditions increase the risk of heart disease, type 2 diabetes, and stroke.
• Cardiovascular Disease: Visceral fat contributes to inflammation and the release of harmful substances into the bloodstream, which can lead to atherosclerosis (hardening of the arteries) and an increased risk of heart disease.
• Respiratory Problems: Excess visceral fat can contribute to respiratory issues such as asthma, as it can compress the chest cavity and affect lung function.
• Neurological Disorders: Some studies have suggested a link between visceral fat and an increased risk of dementia and cognitive decline, although more research is needed to fully understand this relationship.
• Liver Disease: Visceral fat is associated with non-alcoholic fatty liver disease (NAFLD), which can progress to more severe liver conditions if left untreated.
• Cancer: There is evidence to suggest that excess visceral fat may increase the risk of certain types of cancer, including colorectal cancer and breast cancer.
• Musculoskeletal Issues: Carrying excess weight, particularly around the abdomen, can contribute to lower back pain, osteoarthritis, and joint problems.
• Reproductive and Hormonal Effects: Visceral fat can disrupt hormonal balance in the body, potentially leading to fertility issues and complications during pregnancy.
• Gallbladder Disease: The risk of developing gallstones is higher in individuals with excess visceral fat.

Weight Loss Vs. Fat Loss

Let’s get one thing straight right from the start: losing weight and losing body fat are two different ball games.

Weight loss refers to the reduction in total body weight, which can result from various factors, including the loss of fat, muscle, water, and even bone density.

It’s often measured using a scale, which reflects the total mass of the body. Rapid weight loss can sometimes lead to muscle loss, which is not ideal for overall health and fitness.

On the other hand, fat loss specifically targets the reduction of body fat while preserving muscle mass. It’s a more focused approach to improving body composition, aiming to decrease the percentage of body fat relative to total body weight.

Fat loss is typically achieved through a combination of a calorie deficit (burning more calories than you consume) and strength training exercises to maintain or build muscle.

When people aim for fat loss rather than just weight loss, they are often looking to achieve a leaner and more toned appearance. This approach is generally healthier and can lead to better long-term results in terms of body composition and overall fitness.

What is a Healthy Body Fat Percentage?

Now that you have some insights into body fat, let’s discuss what is considered a healthy range for men and women.

It’s important to note that the ideal body fat percentage can vary throughout your life, and what’s appropriate for you now may change in the future. Additionally, these ranges differ between men and women due to biological distinctions.

For instance, a male bodybuilder who is diligently working on his physique may aim for body fat levels as low as 4-5 percent. In contrast, a female bodybuilder putting in the same effort might aim for around 9-10 percent body fat.

Here are the healthy body fat ranges for both men and women based on age groups:

Healthy body fat for women:

• Age 20-39: 21%-33%
• Age 40-59: 24%-34%
• Age 50-79: 25%-36%

Healthy body fat for men:

• Age 20-39: 8%-20%
• Age 40-59: 11%-22%
• Age 50-79: 13%-25%

Keep in mind that these ranges provide a general guideline, and individual factors, such as muscle mass and genetics, can influence what’s considered healthy for a specific person. It’s essential to focus on overall health and well-being rather than solely fixating on a specific body fat percentage.

How to Lose Body Fat – 14 Science-Backed Ways

Here are the science-backed strategies you need to start losing that body as soon as possible.

Try Intermittent Fasting

Consider giving intermittent fasting a try, as it’s a diet approach that has shown promise in reducing body fat. This eating pattern involves cycling between regular short-term fasts and specific eating windows, offering a unique way to manage your weight.

Numerous studies have highlighted the effectiveness of intermittent fasting for weight loss and fat reduction. For instance, one study conducted over 24 weeks found that intermittent fasting led to significant weight loss in overweight women.

Another intriguing method within intermittent fasting is alternate-day fasting, where you alternate between fasting and regular eating days. Research on this approach showed a reduction in body weight by about 7 percent and a loss of 12 pounds of body fat over three months.

The good news is that you have various methods to choose from when practicing intermittent fasting:

• The 16/8 method: This is beginner-friendly and involves fasting for 16 hours while eating during an 8-hour window.
• Alternate-Day fasting: You simply abstain from food every other day and maintain regular eating habits on non-fasting days
• The 5:2 Diet: This approach restricts food intake to two out of every seven days, aiming for 500 to 600 calories on fasting days.

Remember that intermittent fasting may not be suitable for everyone, so it’s essential to consult with a healthcare professional before starting any new diet plan.

Action Step

To get started with intermittent fasting, here’s your action step:

Begin with the 16/8 method: Fast for 16 hours and eat during an 8-hour window. This is a beginner-friendly approach.

As you adapt to this lifestyle, consider experimenting with other intermittent fasting methods to find the one that suits you best.

Keep a journal to track your progress and assess which fasting method is the most effective for you in terms of fat loss and overall well-being.

Remember to consult with a healthcare professional before making any significant changes to your diet or fasting routine, especially if you have underlying health conditions or concerns.

Avoid Refined Carbs

Let’s talk about refined carbs – those sneaky, heavily processed foods like bread, pasta, and rice. They’re everywhere, and they wreak havoc on your fat loss journey.

Here’s the deal: Refined carbs are like sugar factories in your body. They digest lightning-fast and quickly turn into glucose, causing blood sugar spikes. And guess what? That can make you ravenous and lead to overeating at your next meal.

But that’s not the worst part. Excessive glucose triggers the release of insulin, your fat-storing hormone. It’s like a one-way ticket to Weight Gain City, especially around your belly.

Research doesn’t lie – there’s a strong link between added sugar, refined carbs, and obesity. Research has also found a direct link between a diet high in refined carbs and increased belly fat.

Action Step

Swap out those processed foods for healthier choices:

• Snack on nuts, seeds, and fruits for your sweet tooth.
• Choose whole-grain bread, pasta, and rice over the plain white stuff.
• Ditch sugary drinks for good ol’ water or unsweetened iced tea.

These simple swaps will help reduce your sugar intake and kickstart your fat loss journey and keep you far away from those pesky refined carbs.

Eat More Protein

Listen up, folks, because this is where the magic happens: protein is your secret weapon against belly fat, according to study.

Why, you ask? Well, protein isn’t just about building muscle (although it does a pretty great job of that, too). It’s your hunger-busting, metabolism-boosting, fat-burning ally.

When you load up on quality protein like eggs, lean meat, and fish, your body releases the superhero hormone PYY. This bad boy tames your appetite and keeps you feeling satisfied. No more mindless snacking between meals or late-night rendezvous with the fridge!

But that’s not all, folks. High protein diets also rev up your metabolism and help you preserve precious muscle while shedding fat, research shows. It’s like the triple threat against those pesky extra pounds.

Action Step

Add a few servings of quality protein to your daily menu. Good protein sources include

• Eggs
• Lean meat
• Fish
• Beans
• Dairy
• Nuts and seeds
• Whey protein

Increase Your Fiber Intake

Fiber consists of complex carbs that go through your small intestine undigested and enter the large intestine, unlike starch and sugar. It’s simply carbs that your gut cannot digest.

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and acts like a sponge in your digestive system, slowing things down and keeping you feeling full. Plus, high-fiber foods are usually lower in calories, which is a win for weight loss.

Studies have shown that increasing your fiber intake can help you feel satisfied, improve digestion, and ultimately lead to shedding those extra pounds. So, fiber isn’t just about keeping things moving; it’s a key player in your overall health and well-being.

Ready for action? Load up on high-fiber foods like veggies, fruits, whole grains, legumes, nuts, and seeds. And if you’re not getting enough fiber in your diet, consider a soluble fiber supplement to supercharge your fat loss journey.

Additional resource – Vitamin D for runners

Increase your Healthy fat Intake

Yep, you heard it right. Fat isn’t the enemy—it’s your ally in the battle for a healthier, leaner you.

Here’s the scoop: fats take their sweet time to digest, which means they keep you feeling satisfied and curb those pesky hunger pangs. So, when you’re looking to shed some pounds or simply boost your overall health, don’t skimp on the right kind of fats.

For example, research has found that following a Mediterranean diet rich in healthy fats from olive oil, nuts, and fatty fish can actually lower your risk of gaining weight compared to a low-fat diet.

Ready for action? Time to add some delicious, healthy fats to your daily menu. Think olive oil, almonds, avocados, salmon, seeds, and even whole milk. But remember, while these fats are great for you, they do pack a calorie punch, so keep your portions in check.

And here’s the bottom line: steer clear of trans fats—the real villains in the fat world. Studies have linked them to increased body fat, especially around the waist and belly. So, avoid those sneaky trans fats like the plague!

Action Step

Try incorporating fatty foods into your daily menu. Healthy sources include:

• Olive oil
• Almonds
• Fatty tuna
• Salmon
• Avocados
• Seeds
• Whole milk

Keep in mind that healthy fats pack in many calories, keep your intake moderate—or at the very least, know how much you’re eating.

What’s more?

Limit your intake of unhealthy fat, mostly trans fat. This type of fat has been shown to increase body fat, especially in the waist and belly, according to a study.

Add Probiotics

Guess what? There are friendly bacteria living in your digestive tract, and they’re called probiotics. These little guys are true multitaskers, playing a significant role in your overall health and well-being.

Research has uncovered their involvement in various aspects of health, from weight loss to mental well-being. For instance, when it comes to shedding those extra pounds, a review of 15 studies revealed that adding probiotic supplements to your diet can help you reduce weight and body fat percentage, especially when compared to those who took a placebo.

But that’s not all—another study found that people who consumed yogurt containing specific probiotic strains like Lactobacillus amylovorus or Lactobacillus fermentum managed to reduce their body fat by a noticeable three to four percent.

Ready to take action? Consider adding some probiotic-rich and fermented foods to your diet. Options like tempeh, kefir, kombucha, natto, sauerkraut, and kimchi can give your gut bacteria the boost they need to keep you in tip-top shape. No need to limit yourself to supplements when you can enjoy these tasty and nutritious foods!

Action step

You can take probiotic supplements with specific strains of bacteria. Or you can also try adding some of the following probiotic-rich and fermented foods to your diet:

• Tempeh
• Kefir
• Kombucha
• Natto
• Sauerkraut
• Kimchi

Drink Coffee

Coffee lovers, rejoice! That daily cup of joe might just be your secret weapon in the battle against body fat. Why? Well, caffeine, a key component in coffee, does wonders for your metabolism and fat breakdown.

It’s not just wishful thinking; science is on board with this too. Research has shown that coffee can give your metabolism a temporary boost, increasing energy expenditure by a noteworthy 3 to 11 percent.

Need more proof? A study involving over 58,000 participants found that higher caffeine consumption correlated with less weight gain over a span of 12 years.

So, here’s your action step: When you enjoy your coffee, opt for it black or with a dash of milk. Skip the sugar and cream to keep those extra calories at bay. Your morning ritual just got a whole lot better for your fat-burning goals!

Action Step

To make the most out of your daily cup of joe, skip the sugar and cream. Instead, go for a black or tiny amount of milk to prevent calories from adding up.

Additional resource – Here’s how to lose 100 pounds.

Consume More Vinegar

This pantry staple has a host of health benefits, including improving heart health and stabilizing blood sugar levels. But here’s the exciting part: it can also give your fat-burning efforts a significant boost.

Research has shown that incorporating vinegar into your diet can have some impressive effects. One study found that consuming one to two tablespoons (around 15 to 30 ml) of vinegar per day can lead to lower body weight, reduced waist circumference, and a trimmer belly over a span of 12 weeks.

But wait, there’s more! Another study discovered that adding vinegar to your daily routine could help you reduce your calorie intake by up to 270 calories.

Action Step

Start incorporating vinegar into your diet. You can use white vinegar in your salads and barbecue sauces for a tangy twist. Alternatively, try diluting apple cider vinegar with water and enjoy it as a refreshing beverage a few times a day. Vinegar might just become your new best friend on your weight loss journey

Additional resource – YouTube channels for runners

Do More Cardio

While diet plays a crucial role in your fat loss journey, don’t underestimate the power of exercise, especially cardiovascular workouts. Cardio isn’t just about torching calories; it’s also about boosting your heart and lung health, enhancing your endurance, and improving overall stamina.

Research has shown that increasing your cardio workouts can lead to a reduction in belly fat. There’s more to say about the significance of cardio, but that’s a story for another time.

Action Step

How much cardio to perform depends on your fitness level, training goals, and personal preferences, but most Research suggests between 150 to 300 minutes of moderate to intense aerobic training weekly. This means shooting for 30 to 45 minutes of mild to intense cardio three to four times per week.

Examples of good cardio include:

• Walking
• Running (Here’s how many calories you burn running one mile)
• Cycling
• Kickboxing
• Rowing
• Swimming
• Dancing
• Skiing
• Chasing your dog around

Additional resource – Running with diabetes

Lift Heavy Stuff

Strength training, also known as resistance training, is a must when it comes to building and preserving muscle mass. This type of exercise involves contracting your muscles against resistance to increase both muscle size and strength.

Studies have shown strong evidence of the positive impact of strength training on reducing body fat. For instance, one study concluded that strength exercises may help reduce belly fat in individuals with prediabetes, type II diabetes, and fatty liver.

In another study, resistance training led to a decrease in visceral fat among 78 participants with metabolic syndrome. Furthermore, a combination of strength training and cardio exercise resulted in a significant reduction in visceral fat in overweight subjects, research revealed.

Building muscle is also essential for a healthy metabolism. The more muscle mass you have, the more calories your body burns at rest. Research has even suggested that three months of strength training can increase calories burned at rest by up to 7 percent.

So, here’s your action step: It’s time to hit the weight room. Aim for three to four strength training sessions per week. Check out our comprehensive guide on how to get started. Get ready to build strength, increase muscle mass, and reduce body fat!

Action Step

It’s time to hit the weight room. Aim for three to four strength workouts per week.

Here’s the full guide on how to get started.

Try High-Intensity Interval Training

High-Intensity Interval Training, or HIIT for short, is a workout method that involves alternating between short bursts of intense exercise and brief recovery periods. It’s a highly effective way to reduce body fat, especially abdominal fat, and it outperforms low-intensity, steady-state exercise in this regard.

Let’s dive into the research to see how effective HIIT can be. In one study, participants who engaged in high-intensity interval training for just 20 minutes, three times a week, experienced an average fat loss of 4.4 pounds over three months, even without making any changes to their diet or lifestyle. Furthermore, they saw a 17 percent reduction in belly fat and a significant decrease in waist circumference.

Another study found that HIIT can burn up to 30 percent more calories compared to steady-state cardio exercises when performed for the same duration.

Action Step

So, here’s your action step: Incorporate HIIT into your fitness routine. It’s easy to implement. For instance, during your next run, try alternating between one minute of sprinting and one to two minutes of jogging for recovery. You can also mix bodyweight exercises like squats, push-ups, jumping jacks, plyo lunges, and burpees with short breaks in between. The harder you push yourself, the better the results you’ll achieve. Get ready to torch fat with the power of HIIT!

Additional Reading  – Does running give you abs?

Sleep More

Eating well and staying active are crucial for your health, but achieving effective fat loss also requires proper recovery and, most importantly, quality sleep. Research has shown that inadequate sleep can lead to weight gain, especially in the abdominal area.

Sleep deprivation can disrupt your metabolism, increase appetite, and elevate stress hormones like cortisol, all of which contribute to weight gain. Studies have consistently demonstrated the importance of sleep for weight management.

One study found that people who consistently slept at least seven hours a night improved their chances of successful weight loss by up to 33 percent. In contrast, a 16-year study involving over 68,000 participants showed that those who slept less than five hours per night were much more likely to gain weight compared to those who slept over seven hours per night.

Additional resource – Night running tips

Action Step

Although sleep needs are different for everyone, most experts agree that at least seven hours is ideal for optimum health.

Quality also matters. To make the most out of sleep, do the following:

• Limit your intake of caffeine or heavy foods in the three to four hours before going to bed
• Develop and stick to a regular sleep schedule by going to bed and waking up at the same time, even on weekends.
• Sleep in the dark, relatively chill room with as little distraction as possible.
• Minimize your exposure to light and electronic devices to help the secretion of melatonin, the sleep hormone.

Chill

Stress can wreak havoc on your body, affecting both your appetite and fat storage. When you’re stressed, your adrenal glands release cortisol, commonly known as the stress hormone. Initially, this may reduce your appetite as part of the body’s fight-or-flight response. However, chronic stress can lead to persistently elevated cortisol levels, which can increase your appetite and cause overeating.

Moreover, research has linked high cortisol levels to the storage of abdominal fat. On a positive note, a study showed that participating in a two-month stress-management program led to a significant decrease in participants’ body mass index.

Action Step

Here are some of the best methods for managing stress include

• Breathing and relaxation technique
• Meditation
• Mindfulness
• exercise
• Yoga
• Outdoor activity
• Journaling
• Therapy
• Travel

Keep Track of Your Body Fat

You cannot improve on what you cannot measure. Reducing body fat is no exception.

If you want to succeed in reducing body fat, you must measure your progress. After all, you can’t improve what you don’t measure. Keeping tabs on your body fat percentages is essential to ensure that your efforts are paying off.

Action Step

There are various methods to measure body fat percentage, but one of the simplest ways is to do it at home using skinfold calipers. These calipers measure the thickness of your skin at specific locations, providing an estimate of your body fat.

To get started with skinfold calipers, you can follow this tutorial:

Other methods for measuring body compoasition include:

• Dual-energy x-ray absorptiometry (DXA)
• Hydrostatic weighing
• 3D Body Scanners
• Bioelectrical Impedance Analysis (BIA)
• Bioimpedance Spectroscopy (BIS)
• Body circumference measurements
• Electrical Impedance Myography (EIM)
• Air Displacement Plethysmography (Bod Pod)

While some of these methods are more complex and typically conducted in a scientific setting, they may not necessarily be more accurate than skinfold calipers. In fact, skinfold calipers have an error rate of approximately 4 to 5 percent, while methods like DEXA scans have an error rate of around 3 percent.

How to Lose Body Fat  –  The Conclusion

There you have it. If you’re serious about reducing body fat percentage, the methods shared in today’s article are enough to get started on the right path.

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

In the meantime, thank you for dropping by.

If you run a lot but have found yourself sometimes lacking the drive and motivation to head out the door, fear no more.

Everyone—even the most disciplined runners, lose some enthusiasm for logging the miles—sooner or later.

One way to get your mojo back is to simply find some inspiration and motivation in some Bible verses.

In fact, even if you don’t believe in God, the inspirational words you can find in the Bible can help—like a lot.

Even if you’re not a believer, you can still find inspiration from scripture when looking for motivation to run.

Here’s a list of my favorite bible quotes that can apply to running. Whether you’re a beginner runner or training for the 11^th marathon, these should be enough to help you enliven your own running routine.

Some of the verses may refer to running or about pushing oneself against all odds to be the best.

Bask.

“Does Running Tone your Legs?” is a frequently asked concern among athletes and even among regular people. Running is a challenging and powerful workout, so people who want to lose weight or trim their figures to look fascinating want to know if running is the right workout for them.

Many runners begin for a variety of reasons; people begin as a need to burn fat or establish a healthy habit frequently evolves into a competitive urge to go further and farther.

You most probably desire toned legs for a strong and healthy appearance, but powerful quads, hamstrings, glutes, and calves also provide long-term health advantages.

Does Running Tone your Legs

And the answer is Yes, running does make your legs toned. Running focuses mostly on your legs and buttocks. Quadriceps, hamstrings, calves, and glutes are the muscles that carry you during your run. Running on a regular basis will undoubtedly result in a toned, fit physique with a firm buttock.

For most people, toned legs are the muscles that are visible from the outside of the leg. It’s difficult to imagine any frequent runner who doesn’t have toned thighs. Running is a great way to work out your legs. Once you start running on a regular basis, your thigh fat will be gone away.

Does Running Make Your Legs Look Better?

Running on a regular basis can change your body entirely, this exercise can make your body, including your legs look better and make you fit from inside. When people ask how running affects your body, they frequently have weight loss in mind. It’s truly that simple: weight reduction is all about balancing calories in against calories out, and running is a wonderful method to burn calories.

And when you lose weight, it automatically makes you look good. All the parts of your body begin to get a better and healthier shape. In my opinion, running is the ultimate solution for making your body and figure look better.

When running is compared to walking, you will burn roughly twice as many calories. Running a mile burns about 100 calories. There’s no need for a costly gym membership; most individuals can start running out their front door, and all you actually need is a decent pair of sneakers. You will lose weight if you make running a daily habit.

Does Running Lean You Out?

Running and leanness are so strongly established in our collective consciousness that the great majority of individuals start running to be transformed into a better shape. If you think that running makes you slimmer, the reasonable implication is that you should run more if you want to shed weight and body fat.

However, there is a flaw in this connection: it is founded on weak thinking that causes mistakes. Yes, there are many lean runners (so running and leanness may be connected), but running itself does not make you lean; it is only a myth.

If you want to be lean only by running then it will be a long process, running can help you get lean rapidly if you keep a consistent training routine and run at a rapid speed. Instead of running for a long period at a slower rate, try to go as hard as you can for the least amount of time.

To get lean, running should be incorporated into your normal workout program as part of a training plan, but only as a part, you shouldn’t rely totally upon running to get lean. You should make running a component of every exercise session.

You have to try other workouts, too in order to get leaner. Join a gym, get yourself a trainer, and start working on your legs. Once you take all your workouts seriously, and regularly, you will be able to get lean.

If you start doing something frequently, it will become a habit, and it will finally become a portion of who you are. Slowly increase your endurance and speed. Mix it up running and walking and gradually increase your running to outnumber your walking as time goes on.

Is Running Good For Slimming Legs?

Yes, running has been shown to be effective in lowering thigh fat and thinning your legs. Running can help improve the quadriceps, hamstrings, hips, calves, and Gluteus Maximus muscles, among many other things. Just make sure to wear comfortable shoes. However, you have to keep in mind that there are some hazards connected to running. So, remember to warm up before running and make sure to wear the correct running gear.

Long-distance runners’ legs are generally quite slim and their legs are also thin, as you may have noticed. This is due to the fact that running reduces the size of the muscles as well as the fat surrounding the muscles, resulting in smaller thighs. So, always remember to run without pressure, if you are running outside or using an athletic machine, like a treadmill at home.

Don’t put too much tension on your front thighs to keep them from thickening up anymore. If you are just getting started, you should run at least three days per week and up to six days per week as your strength and endurance develop. Allow for longer days to recover if your legs are hurting.

If you want your legs to be slimmed quickly, you can try other thin legs workouts like Flutter kick squats, Diamond kicks, Bear squats, Front and back lunges, etc.

The Bottom Line

Exercise and proper nutrition go together. While you do not need to maintain a strict diet, there are certain fundamental guidelines to follow if your objective is to have toned and visible musculature legs. Due to the hundreds (and often thousands) of calories burnt while running, several elite athletes believe they can consume whatever they want to.

Consuming proteins, carbohydrates, and the right amount of vegetables can help you tone your legs a lot quickly and smoothly. Once you start running regularly, your legs will love and hate you at the same time, but to get long-term results and satisfaction you have to sweat your body in the beginning.