Looking to boost your running game with the right dose of electrolytes? Well, you’ve landed in the perfect spot.

We all know that water is your sidekick for peak performance and overall health. After all, our bodies are like 80% water, and every organ and cell is thirsty for that precious H2O.

But guess what? Staying hydrated isn’t just about chugging water like there’s no tomorrow. You need those trusty sidekicks known as electrolytes, including sodium and potassium, to keep your body firing on all cylinders.

So, what are these electrolytes, why do they matter, and how can you make sure you’re getting enough of these essential minerals? Stick around, and I’ll give you the lowdown on electrolytes, their roles, and how to keep your body well-oiled and running smoothly. Ready? Let’s roll!

What Are Electrolytes?

Electrolytes are like the body’s electrically charged MVPs. When they dissolve in water, they get all zesty and conduct electricity, carrying either a positive or negative charge. Think of them as the power players behind your nervous system, heartbeats, muscle contractions, and more.

They’re not just hanging around in your body doing nothing; electrolytes are busy at work in your blood, tissues, urine, and other bodily fluids, making sure everything runs smoothly.

For us runners, the essential electrolyte squad includes sodium (Na+), potassium (K+), chloride (Cl-), and calcium (Ca2+). These guys are like the Avengers of the running world, ensuring you perform at your peak and stay well-hydrated

How Many Electrolytes Do Runners Need?

If you’re more of a casual exerciser, just enjoying a light jog in the park every now and then, chances are your regular diet might be giving you all the electrolytes you need. Your body’s like, “I got this!”

But hey, if you’re the kind of runner who’s out there crushing it, pounding those miles, especially in the scorching heat or high humidity, your electrolyte needs might be cranking up a notch or two.

Still skeptical? Let’s break it down. Here’s how much of those magic electrolytes you can lose in just one little liter of sweat:

• Sodium: A whopping 900 mg!
• Potassium: Around 200 mg.
• Calcium: About 15 mg.
• Magnesium: Roughly 13 mg.

That’s a pretty penny’s worth of electrolytes, right? Imagine what you’re losing after a solid run!

What you Need

Alright, let’s dive into the nitty-gritty of what runners like you need when it comes to electrolytes!

The stars of the show, the MVPs in your sweat squad, are chloride and sodium, with some potassium, magnesium, and calcium making appearances too.

Sodium chloride—you probably know it better as good ol’ salt—is the real hero here. It’s like the conductor of your body’s orchestra, making sure everything’s in tune. Salt helps maintain the delicate balance of fluids and keeps your nerves playing their A-game for that perfect muscle contraction. When you’re putting in the miles, you can bid farewell to around 1,000 milligrams of sodium per hour through your sweat.

That’s where those handy electrolyte tablets come into play. They’re like little sodium-packed power-ups, usually dishing out 200 to 800 milligrams of sodium to help you replenish what you’ve lost during your sweaty adventures.  If you’re on the lookout for reliable electrolytes in Australia, there are plenty of great options available to help you stay hydrated and perform at your best.

How To Get Enough Electrolytes

hen it comes to replenishing those precious electrolytes, you might wonder, “What’s the secret sauce?” Well, the good news is, it’s not rocket science. In fact, it’s something you’re probably already familiar with real food!

Now, I know what you might be thinking, “But what about those popular sports drinks like Gatorade and Powerade?” Well, let’s chat about that. While sports drinks have their place, they might not be the best choice for your everyday recreational runner. Why, you ask? Well, they often come loaded with sugars, artificial colors, and chemicals that might not sit well with your body.

So, what’s the alternative?

Real, wholesome food! Nature’s electrolyte-rich goodies can do wonders for your hydration needs. Think beans, spinach, potatoes, lentils, avocado, coconuts, raisins, bananas, and dates. These natural powerhouses are packed with the good stuff your body craves.

Now, if you’re planning an epic, endurance-style run, and you want to reach for a sports drink, be mindful of the sugar content. Opt for something lower in sugar to keep things balanced. There are electrolyte supplements out there that don’t contain sugar. Products like Harlo can help you get the electrolytes you need, along with creatine and collagen. These supplements often come in powdered form so you can add them to water when you need them, as you need them.

And hey, you can even whip up your sports drink at home if you’re feeling crafty. There are plenty of simple tutorials out there to guide you through.

Your body will thank you!

The Best Sources Of Electrolytes For Runners

Here are the most critical electrolytes for runners and how to get enough of them.

Enjoy!

Sodium

Sodium, often referred to as common table salt, is the electrolyte that takes the lead when it comes to losses during sweating. It plays a vital role in regulating body fluids, preventing rapid dehydration, aiding muscle and nerve function, and maintaining acid-base balance and blood pressure.

The good news is, for most folks, including recreational runners, their diets provide an adequate, if not excess, amount of sodium. However, if you’re engaged in endurance training, those runs lasting longer than 90 minutes per session, it’s crucial to replenish this electrolyte afterwards.

The recommended daily intake of sodium is no more than 2300 mg. So, let’s take a look at some common sources to help you keep tabs on your sodium intake:

• Salt: Just one tablespoon contains a whopping 2300 mg of sodium.
• Pickles: If you enjoy a cup of pickles, you’re looking at around 1800 mg of sodium.

Potassium

Potassium, ranking as the third most abundant mineral in the body, is primarily stored within your cells, making up around 98% of its total presence. This vital electrolyte plays a crucial role in ensuring proper muscle contraction, maintaining heart function, and facilitating nerve transmission. Furthermore, it supports glycogen storage and aids in nutrient transport.

The good news is that we don’t burn off substantial amounts of potassium, even during intense training sessions. Therefore, running low on potassium is relatively rare since our bodies naturally store an ample supply of it. Plus, it’s easily obtainable through a regular diet.

For reference, the recommended daily intake of potassium is set at 4700 mg. So, let’s check out some common dietary sources to help you reach your potassium goals:

• Apricots: A single cup contains a generous 1500 mg of potassium.
• Sweet potato: One baked sweet potato provides around 700 mg of potassium.
• Beet greens: One cup of cooked beet greens boasts a remarkable 1200 mg of potassium.
• White beans: A cup of canned white beans packs approximately 1100 mg of potassium.
• Bananas: A medium-sized banana delivers a convenient 400 mg of potassium.
• Tomatoes: A medium tomato offers 300 mg of potassium.
• Tomato soup: A cup of tomato soup provides roughly 400 mg of potassium.

Magnesium

Magnesium plays a pivotal role in nearly every function within the human body.

This essential electrolyte contributes to muscle and nerve function, helps regulate blood sugar levels, enhances immune functions, and assists in the function of various enzymes. Furthermore, it plays a crucial part in maintaining heart function and supporting healthy blood pressure.

While magnesium deficiencies are relatively rare, when they do occur, they can lead to a wide range of symptoms, including muscle weakness, drowsiness, numbness, and even hallucinations.

For daily reference, the recommended intake of magnesium is set at 420 mg for men and 320 mg for women. Here are some common dietary sources to help you meet your magnesium needs:

• Almonds: A one-ounce serving of dry roasted almonds contains 80 mg of magnesium.
• Spinach: One cup of spinach boasts 160 mg of magnesium.
• Cashews: A one-ounce serving of dry roasted cashews provides 74 mg of magnesium.
• Swiss chard: A cup of Swiss chard offers 150 mg of magnesium.
• Peanuts: A one-ounce serving of oil-roasted peanuts contains 63 mg of magnesium.
• Soymilk: One cup of soymilk delivers 60 mg of magnesium.
• Black beans: A cup of cooked black beans contains 120 mg of magnesium.
• Peanut butter: One tablespoon of peanut butter packs 25 mg of magnesium

Calcium

Calcium is like the rockstar among electrolytes, taking the crown as the most abundant in our bodies.

But it’s not just for building strong bones and teeth. Calcium plays many other vital roles, including:

• Regulating muscle movements
• Managing nerve impulses
• Preventing blood clots
• Assisting with muscle contraction
• Supporting the nervous system function

How much calcium you need varies based on factors like age and training intensity. But generally, the recommended daily intake ranges from 1000 to 1300 mg

Common Sources:

• Skim milk: 1 cup contains 300 mg of calcium
• Butter milk: 1 cup contains 300 mg of calcium
• Cottage cheese: 1 cup contains 600 mg of calcium
• Sour cream: 1 cup contain 130 mg of calcium
• Yogurt: 1 cup contains 450 mg of calcium
• Almonds: 1 contains 385 mg of calcium.
• Spinach: 1 cup, cooked, contains 245 mg of calcium.

Elites With High Mileage

For those of you clocking in less than an hour of running, especially at an easy pace, your electrolyte losses are generally minimal, and water alone might suffice. However, if you find yourself meeting one or more of the following conditions:

(1) running for more than an hour,

(2) training in scorching hot weather, or

(3) being a profuse sweater,

then it’s high time you considered introducing electrolyte supplements into your routine.

Let’s delve deeper into this.

Electrolyte Tablets

Electrolyte Tablets, anyone? There’s no shortage of options in the market. However, I’d like to recommend the SaltStick Electrolyte Capsules, preferably the non-caffeinated version, taken every 30-45 minutes during your training sessions. This becomes particularly crucial if you reside in a humid region or frequently engage in long-distance runs.

These electrolyte tablets are power-packed with essential minerals like calcium, chloride, magnesium, potassium, sodium, and even vitamin D3, ensuring your body stays replenished and ready to tackle those demanding runs.

Sports Drinks

If you’re in search of a quick and flavorful option, a sports drink might be just what the doctor ordered. While you can opt for commercial electrolyte drinks such as Powerade and Gatorade, it’s important to be cautious as these beverages often come loaded with sugar and can trigger unwanted cravings. In my view, they’re not the best choice.

But here’s an alternative – you can whip up your very own electrolyte drinks right at home. That’s right, you have the freedom to create your personalized sports drinks using your preferred ingredients. It’s a straightforward and healthier option that allows you to take control of what you’re consuming.

Here are a few of my favorite recipe

• Recipe 1
• Recipe 2
• Recipe 3
• Recipe 4

When To Take Electrolyte Supplements While Running

Based on my experience, the optimal time to consume electrolyte supplements is before a run, especially if you’re going to run for a long time and/or in hot conditions. This proactive approach helps you establish a balanced electrolyte foundation right from the start.

As you proceed with your workout, you have a couple of options. You can either sip on an electrolyte-rich beverage or take additional tablets along the way to maintain that equilibrium throughout your run.

However, it’s crucial to emphasize that if you encounter severe symptoms of dehydration, heat exhaustion, or heatstroke, you should immediately seek medical attention. Hyponatremia, which is a dangerous condition, requires urgent medical intervention and sometimes even the administration of an IV line. Be vigilant for signs like severe headaches, confusion, swelling of the hands and feet, and vomiting.

When consulting a healthcare professional during your check-up, consider asking questions such as:

• How much water should I be drinking daily?
• What’s the recommended water intake while running?
• What are the best strategies to stay well-hydrated?
• Do I have any preexisting conditions that might make me susceptible to electrolyte imbalances?

By seeking answers to these inquiries, you can ensure that you’re taking the right steps to maintain your health and hydration during your runs.

Best Electrolytes For Runners – The Conclusion

If you’re looking for practical advice on getting enough minerals and electrolytes while running, this post should set you 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.

Eager to Run Without Burning Out? Here’s the Lowdown

There’s no doubt that running can work wonders, from shedding those extra pounds to sculpting your physique.

But hold up—did you know it’s possible to get too wrapped up in that runner’s high? Whether you’re a marathon maestro or just getting your running shoes dirty, running burnout is lurking around the corner for the unwary.

Also known as overtraining, burnouts are a common and painful reality in the running world. telltale signs? Fatigue, decreased performance, and a dwindling love for the sport.

So, how do you strike the perfect balance, reaping the rewards of running while keeping burnout at bay? Fear not! This guide is your trusty roadmap.

In today’s article, I’ll demystify running burnouts, shedding light on their causes and symptoms. Plus, we’ve got a treasure trove of tips and tricks to manage and, better yet, prevent them.

Ready to run smart and sustainably?

Grab your shoes, and let’s hit the trail with knowledge as our compass!

What is Overtraining Syndrome?

It’s the dark side of running—a shadowy space where the love for the sport unintentionally morphs into its own enemy. Overtraining, or as many aptly dub it, ‘burnout’, arises when you’re heaping on the miles and speed without giving your body its well-deserved downtime.

Why Does it Happen?

• Packing on Intensity: Piling on challenging runs back-to-back without sprinkling in some easier days? This is a one-way ticket to Overtraining Ville.
• Skimping on Recovery: It’s not just about the sheer volume of runs but also about the time you grant your body to rejuvenate.
• Sudden Shifts: Suddenly upped your mileage or started sprinting more? Such abrupt changes can jolt your system, leading to overtraining.

How Much Running is Too Much?

Running is exhilarating. The wind against your face, the rhythm of your footsteps on the ground, and the sheer thrill of surpassing your limits. But as with anything, there’s a fine line between passion and overindulgence.

So, how much is too much? It’s a bit like asking, “How long is a piece of string?” The answer: it varies. It’s influenced by your personal fitness goals, your experience level, and even your genetics.

Elite vs. Novice Runners:

An elite marathoner might effortlessly rack up 100 miles a week, while for a beginner, clocking in a consistent 10-15 miles might be the ceiling.

Who’s at Risk? Everyone, Really:

The more experienced can sometimes fall into the trap of pushing beyond their limits, especially when chasing a personal best or gearing up for a significant event.

What’s more?

For those new to the sport, the initial excitement can lead to doing too much too soon.

The Beginner’s Blueprint:

For newcomers, a walk-run program is gold. It ensures a gradual build-up, reducing the risk of burnouts and injuries.

A Startling Statistic:

It’s estimated that a whopping 60% of runners will encounter overtraining at some point. While that might sound daunting, remember—knowledge is power. Being aware means you’re halfway to preventing it.

How to Evaluate Your Routine:

• Frequency & Intensity: If you’re running just a few times a week at a comfortable pace, burnout might not be a looming threat.
• Cross-Training: Diversifying workouts can mitigate risks. But if you’re juggling intense running with rigorous gym sessions, it’s crucial to ensure you’re not inadvertently overloading your system..

The University of South Carolina Study:

This research suggests that the typical runner clocks in no more than 20 miles weekly. These miles are smartly spread out, ensuring that there are recovery days in the mix.

The same study highlights that most runners typically limit their longer runs to approximately an hour. This might be to prevent undue stress on the body and to aid optimal recovery.

What’s more?

Some eyebrow-raising findings emerged from studies published in these journals. They indicated that individuals running more than 20 miles a week might have a shorter life span than those who run less.

Implications & Considerations:

While these findings might sound alarming, it’s crucial to remember that correlation doesn’t necessarily mean causation. There could be various confounding factors at play, including genetic predispositions, other health habits, or underlying medical conditions.

Consistently, studies seem to suggest that moderation in running might be beneficial. It’s about finding a balance that promotes cardiovascular health without introducing undue physical stress.

To further answer this question, let’s look at some side effects of running more than you should.

Running Burnout Symptoms

Pay attention to your body indicators to gauge when to keep going forward and when to back off by learning to recognize these warning signs.

Let’s dive into some of the subtle (and not-so-subtle) red flags that might indicate you’re pushing beyond your limit:

Entering the Muscle-Burning Phase:

Instead of muscle-building and endurance-boosting, overtraining can shift your body into a phase where muscles are constantly being depleted and not recovering adequately.

Constant Irritability:

Feeling snappy or perpetually in a bad mood? Your running routine could be the unsuspecting culprit.

Hormonal Havoc:

Overtraining can lead to disruptions in hormone production and release. One notable example is the reduction in catecholamine, a hormone that plays a pivotal role in mood regulation.

Stress & Anxiety:

The hormonal imbalances triggered by overtraining can impact your sympathetic nervous system, leading to heightened stress and anxiety levels.

Hydration Status: 

It might feel a tad odd to inspect your pee, but it can be quite the telling indicator. Clear or light yellow urine typically signifies proper hydration, while a dark yellow hue can be a sign of dehydration.

Heartbeat Tells a Story

As your body grapples with the demands of excessive running, it might ramp up metabolic rates, which can consequently push up your RHR.

While a heightened RHR can be an indicator, remember it’s not the sole reason. Several external elements, like caffeine, hydration status, stress, and sleep quality, can skew your RHR. Hence, it’s crucial to consider the broader picture.

Additional reference – Stop peeing when running

Falling Sick Repeatedly

Frequent bouts of cold, coughing, congestion, persistent runny nose, fever, and other common illnesses could be your body’s way of sounding the alarm. If these symptoms seem more recurrent than before, it could be linked to your rigorous training regime.

Incessant Pain & Prolonged Injuries

The philosophy of “No pain, No gain” doesn’t always apply. While some soreness after a workout is normal, persistent pain or injuries are red flags. Overtraining doesn’t allow the body the crucial recovery time it needs. As a result, instead of training on a robust foundation, you may inadvertently be causing wear and tear on an already weakened structure.

Look out for recurring aches in places you haven’t felt before or previous injuries that seem to flare up repeatedly. Another sign is when the usual muscle soreness after a workout doesn’t ease up after a day or two.

Tired All The Time

A general feeling of fatigue, a sudden dip in enthusiasm for workouts, or feeling unusually drained post-exercise might indicate overtraining. It’s not just about physical tiredness—overtraining can also make you mentally sluggish.

Sleepless Nights

If you’re tossing and turning, waking up in the wee hours, or struggling to get some shut-eye despite feeling exhausted, it’s worth assessing your training routine. Chronic sleep deprivation can further exacerbate the symptoms of overtraining, creating a vicious cycle..

Decreased Motivation

Just as the body speaks through physical pain and exhaustion, it also communicates subtly through our emotions and metabolic responses. Let’s delve into these nuanced signs of overtraining:

Unwanted Weight Loss

This isn’t about the usual calorie deficit from exercise. Chronic overtraining can stress the body, impacting metabolic rates, appetite, and even nutrient absorption. Your body might start tapping into muscle reserves for energy, leading to muscle loss.

A Quick Note.

For an in-depth dive into overtraining syndrome, check the following resources:

• Does overtraining exist?
• Overtraining Syndrome Symptoms and Diagnosis in Athletes
• Overtraining: What It Is, Symptoms, and Recovery
• Overtraining Syndrome
• Overtraining Syndrome: Warning Signs and How to Cut Back

How To Measure Running Burnouts?

Now that you know the many signs of overtraining, it’s time to put it into practice.

Green Light: 0-1

No reason to panic here.

You are safe to push it a bit further.

You’re barely pushing your body.

Do more.

Be Careful: 3-4

Go ahead with your training program, but reduce the duration and intensity of your runs until some of the red flags subside.

Danger Zone: 5 or more

This is where you risk hurting yourself if you keep it up without taking the right recovery measures.

Counting more than five warming signs means you’re definitely in danger.

For the most part, your recovery time depends on how overtrained you are.

The more symptoms you suffer from, the longer it’ll take for your body to recover.

This could range from a couple of days to a few weeks, or you may even need to visit a doctor.

Additional resource – Common Overuse injuries

Overtraining in Runners – The Conclusion

Every serious runner needs to learn how to deal with and prevent running burnout when training. But, don’t let your problems eat you from the inside.

Remember that there is such a thing as too much running.

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

In the meantime, thank you for dropping by.

Keep training hard.

Looking to buy cheap running gear? Then this post is for you.

Here’s the truth.

Buying new running gear can be stressful when you have many options but are overcharged. This is especially the case when you’re already on a tight budget.

But it doesn’t have to be that way.

Here’s the truth—if you know how and where to look, you can find pretty decent running gear at a very affordable price.

Cheap Running Gear Guide 

Without further ado, here are a few tips and tricks to help find affordable running shoes, running clothes, and races.

Choose The Right Stores

If you want to shop on a budget, one smart move is to avoid specialty stores that only sell running clothes.

Even if you love brands thanks to their exclusive designs and reliable quality, they’re still not worth the splurge

Specialty stores such as Nike, Puma, or Lululemon will always try to overcharge you simply because of brand name recognition and because they’re held as experts in making workout clothing.

Here’s what to do instead.

As long as you can tell quality material, get your next running shirt or shorts from “broad-specialty” stores like Forever 21 or H&M. These brands will often sell gear of similar value and performance but at a much more affordable price.

You can also try your luck at department stores that sell brand-name items for lower prices, such as TJ Maxx. Remember, being fancy is never a priority. Comfort first.

How To Buy Cheap Running Shoes

With a pair of running shoes costing 90-120$, expenses can add up fast regarding running gear.

Generally, you’ll need a new pair of shoes every 400 to 500 miles. So if you ran 30 miles per week, you’d be burning through at least three pairs a year. That’s more than $300 on shoes alone per year.

Proper running clothing costs money, too.

How much gear you need likely depends on how often you train. If you exercise all year round, you’ll need a mix of summer and winter running clothing.

The following steps should help keep your running gear costs at bay:

Buy During Sales

So how to buy cheap running shoes?

One thing you can do to save money on shoes is to buy them during major sales (you have to wait for them or go to a warehouse store) or online (by searching for the best deals). Also, some reputable sports brands may slash the price of previous season shoes at the onset of a new year, making it the perfect time to hunt for new shoes.

Go Digital

Some websites, such as ShoeKicker and The Clymb, may help you find some of the best deals on running shoes and other gear in one place.

Check other colors

When choosing a certain shoe model, check in on other colors/styles, as some colors might be cheaper than others.

Shop at Non-Specialty Stores

For the best deals on workout clothing, steer clear of high-end athletic wear stores. Instead, shop at other stores such as TJ Maxx, Baleaf, Target, and H&M. all of these stores offer great quality workout gear at an affordable

Compare Prices

Getting the best deals on running gear is a process and one that takes time.

It’s easier to hit the nearest high-end store and splurge on their clothing, shoes, and accessories, but only if you can afford them.

You must play the long game if you want quality without breaking your bank account. So be patient and go slow.

I’d recommend an online source such as Best Budget. Tools like this one provide you with relevant price comparisons and reviews—it also makes the research phase a little bit easier.

Sign up For Newsletters

Don’t want to give up on brand-name products? Then, sign up for their newsletter to find out about big sales and discounts.

You can also subscribe to your favorite stores for coupons. Choose your favorites and stay in touch with them but don’t get stuck on one brand. You’ll be sorry when you can find another item that’s cheaper but of similar or better quality.

Don’t want to get spammed into your main inbox? Create a separate email just for subscriptions and coupons.

Buy Last Season’s Models

Running gear doesn’t change as much throughout the season. More often than, the only things that differ are the colors or patterns.

So instead of the navy blue running shorts offered now, find the black ones from the previous collection. You might end up paying half the price.

The material will be the same, and you’ll feel just as comfortable wearing the black shorts as you’d be wearing the navy blue ones.

As long as you’re choosing comfortable and high-performing fabrics, you’re good to go. Comfort over fashion. That’s the golden rule.

Where to find them?

Grab last season’s items at outlet stores, clearance racks, sales sections, or online. Some stores usually hold a clearance sale on certain dates of the month.

Take Care Of Your Running Shoes

The average running shoe lifespan is roughly 400 to 500 miles, depending on various factors such as weight, running style, intensity, and shoe model itself.

In other words, you’ll need to get a new pair every few months, which can take a toll on your bank account.

Fortunately, there are a few measures you can take right now to make sure that your sneakers last you as long as possible.

Let’s discuss a few.

Keep them To the Running

Do not use your running shoes for any other activity other than running. Gym, grocery trips, and all the walking around add to the mileage. Even if you’re just walking around in them, you’re still wearing out the support and cushioning.

Wash regularly:

As the first line of contact, your shoes can take quite a beating. Cleaning your sneakers is something you should be doing at least once a week or after any rainy, muddy run

You should also avoid throwing them in a washing machine, drying machine, or near a radiator. Instead, wash your running shoes manually, then let them air dry.

Take them Off Properly

Instead of using your foot to kick the shoes off, untie and loosen the laces before removing your shoes.

Forcing your feet out may put a lot of pressure on the laces and heel collar, which forces them to stretch out and lose their shape.

Store Right

Keeping your shoes in the trunk of your car or exposed to direct sunlight is another way to break them down sooner.

Instead, keep your shoes in a dry, cool place away from a heater or the trunk of your car.

If your shoes are wet, you can speed up the drying process by stuffing them with balls of newspaper to absorb the moisture.

Where to Find Cheap Running Clothes

You don’t have to break your bank account to get higher-end running wear. Instead, get your running gear from the following places.

Old Navy

For relatively cheaper but decent quality wear, Old Navy Active line provides a good selection of workout shirts, shorts and tops, and pants that have gotten rave reviews.

What’s more?

Old Navy often offers 30 percent and even 40 percent off sales to schedule your purchases accordingly.

Pricing: Clothes range from $5 to $30 per item.

H&M

One of my favorite places for inexpensive yet reliable activewear. H&M offers stylish and effective activewear items that can be used everywhere—running is no exception.

Pricing: Activewear range from $10 to $50.

Macey’s

Not only is Macey’s a great source of exercise clothing such as shorts, shirts, sports bras, and socks. For less, the store offers a range of reputable shoe brands, such as Nike, Asics, Adidas, and Skechers.

What’s more?

Macey’s also offers amazing regular sales on highly reputable brands, so remember to sign up for their newsletter to keep up on its current promos and deals.

Pricing: Clothes range from $5 to $30.

GAP

Gap Fit, Gap’s activewear line, is one of the inexpensive lines of activewear out there.

The brand has a wide variety of stylish and comfortable styles. It also lets you easily shop by type of workout and level of intensity.

Price range: $10 to $30 per item.

Zappos

Zappos offers a good range of activewear for runners of all ages, gender, and sizes. You can also find a wide selection of running shoes from Nike, Brooks, Asics, Hoka One One, and much more.

It also provides free standard shipping on virtually all orders, with no minimum required, which is one of the reasons the website has become so successful.

Price range: $10 to $30 per item.

Stick to Quality

Eventually, you’ll come across a cross of a piece of clothing that looks amazing

But is it worth it? Is it durable?

Nothing is worse than spending your hard-earned money on a garment that falls apart after just a few runs.

Quality gear should also last you through more than a single season, and there are a few measures you can take to tell if your workout items are well-made.

When shopping, check for the following:

The Fabrics

Check the tags that display the materials of the clothing piece. For example, what fabric is the clothing made of?

Next, check if the fabric wicks sweat away from the skin, which is essential for keeping dry and comfortable. Natural wicking fabrics include bamboo and wool, whereas synthetic ones include Lycra and Polyester.

Ideal fabrics usually contain polypropylene or fabrics such as Coolmax and Supplex.

These fabrics allow sweat to evaporate from your skin but do not leave you feeling sweaty and uncomfortable. Check also if there’s any brittle on the cloth.

The Seams

Check the seams. Good stitching is one of the best signs that a piece of clothing is high quality.

If the stitch work is subpar, it usually indicates that the items were cheaply made using cheap materials. Even the price tag says differently. So don’t bother to get stuff like this.

To check for quality, do the “pull test.”

Simply grip the fabric on both sides, pull on a seam and check if you see through the other side. If you can see, that’s a sign that the item might not be sewn properly.

Save Money On Running Nutrition

Gel packets, protein powders, energy bars, and supplements work well for sustaining your training caloric needs but can also be expensive.

Fortunately, there are some ways to help you save money on different running nutrition essentials.

These include:

Experiment

Go natural. Test out cheaper alternatives for energy during your long runs instead of sports gels. For example, try jelly beans, honey packets, candy corn, and other sweets.

Additional resource – Best sources of electrolytes for runners

Make your own:

You don’t have to buy every single protein bar. Instead, you can make your own and, in the process, save a lot of money.

Check out this YouTube Tutorial.

Buy in bulk

Your diet should be the main source of calories and nutrients, so keeping certain foods on hand is the way to go.

The best way to save money on food is to buy in bulk.

The main items include:

• Eggs
• Chicken breasts
• Canned tuna
• Frozen vegetables
• Rice
• Oatmeal
• Beans and lentils
• Nuts & seeds
• Dried fruits

Stay Injury Free

Medical bills stack up quickly when dealing with an injury.

And nobody’s immune

Run long enough, and you’ll sooner or later get hurt. The recovery cost can be extremely high depending on your injury and insurance converge.

To avoid falling into the trap of injury, do the following:

Listen to your body

Your body is your best coach. It’ll tell you when to keep going and when to stop. You just have to be willing to listen.

Progress slowly

Make it a rule never to increase your weekly mileage by more than 10 percent from one week to the next.

Stretch & foam roll

Regular mobility work helps protect your body against common injury by improving your range of motion and making your muscles more supple.

Cross-train:

Especially strength and non-weight-bearing training, as research has shown that regular resistance training helps runners avoid injury.

For more, check these posts:

• Weight training for runners
• Best strength exercises for runners
• Bodyweight training for runners
• Running Vs. strength training

Save Money On Races

Although you might not want to start racing anytime soon, chances are you might see in the future.

The following measures should help keep your racing costs at a minimum.

Sign Up Early

The best way to save money on racing fees is to sign up as early as possible. Most events offer early bird pricing.

Be A Member

If racing is important to you, join an affiliated running club. By doing so, you might take advantage of the occasional discounted or free race entry. It might not be a lot, but your money-saving efforts do add up in the long haul.

Race local

While travel can be fun, transportation, hotels, and meals can be more expensive than the race.

Instead of wasting money on hosting, save money and time by running races closer to home. You’ll find the registration fees relatively cheaper by sticking to local, often smaller, races.

Still keen on going to the race three hours flight away? Then  I’d recommend that you combine your races with vacation—destination races.

Two birds. One stone.

Cheap Running Gear – The Conclusion

There you have it! If you’re find cheap running gear, today’s measures and tips should help you get started on the right foot. 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 training strong

David D.

Looking to get the best of your race? Then you should start with the proper race warm-up.

Here’s the truth.

The warm-up is one of the most detrimental elements of a successful race, yet it’s also one of the often overlook aspects of pre-race preparation.

A good warm-up should prepare you for the transition from zero effort to race effort smoothly and efficiently, which improves your performance and reduces your risk of injury.

The warm-up doesn’t have to be complicated, though. You just need the right approach.

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

Regardless of your race, the following warm-up routine will help prepare for your event.

In the article, I’ll explain

• Why a warm-up is key
• Benefits of a warm-up
• Different warm-up routines for different races
• And so much more

The Golden Rule

Overall, the shorter the race, the longer and more thorough the warm-up needs to be.

The length and intensity of your race warm-up depend on your race distance and fitness level. Overall, warm-up seeds are more intense for shorter distances, such as a 5K,  and less strenuous for longer races, such as the marathon.

That’s why you should tailor your warm-up to the type and distance of the race.

For example, if you want to run your best 5K race, you’ll need to be at race speed from the start.

What’s more?

I’d recommend that you keep it similar to the same way you warm up during training. Don’t try anything new on race day.

Additional resource – Guide to pacing strategies for different races

The Benefits Of  A Race Warm-up

A proper warm-up for your race will help prevent injury and is the ideal way to improve your race performance.

The warm-up has two main purposes:

1. To prepare you for the physical demands of the race
2. To enhance your muscular systems dynamics, you’re less likely to get injured.

Warming up properly helps prepare your body to run hard and race fast.

Let’s dig more.

Increase Core Temperature

Warming up properly before a run or race raises your core temperature by heating your muscles.

This also improves your metabolism and speeds up the energy supply to your muscles—all of which sets the stage for better performance.

Improve Muscle Performance

As your heart rate increases, your muscle temperature, and resistance—or viscosity—decreases.

This improves both muscle contraction and relaxation, which improves athletic performance.

Prevents Injury

Research has shown that warm-ups help limit injury risk.

How?

It improves tissue and muscle flexibility while prepping your body to engage in intense movement.

What’s more?

You’re less likely to pull or tear a muscle when you’re well warmed up.

Improve Heart Function

A good warm-up, especially when it includes cardio movement, boosts cardiac output and respiratory minute volume (RMV), increasing your VO2 max.

For more on the importance of warming up for running performance and injury prevention, check the following sources;

• Why a Warmup is Key to a Successful Run
• Effects of Warming-up on Physical Performance:
• Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications
• Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review
• Benefits of Warm-Up Exercises
• Effects of Short or Long Warm-up on Intermediate Running Performance
• A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes
• Warm up intensity influences running performance despite prolonged recovery

Don’t Wait For Too Long

Although, as you can Cleary see, warm-ups have a lot to offer, as a rule, you shouldn’t wait too long between your warm-up and race start time. Or else, you risk losing some of the benefits of the warm-up.

As a general rule, complete the warm-up 5 to 10 minutes before the race starts.

I know.

This is not always possible due to corrals, crowds, wave start, bathroom wait, etc.

But at least pay attention to this and have a backup plan.

I’d recommend finding space away from the crowds and then performing your warm-up.

Next, head to the start line 5 to 10 minutes before the signal. You should also pay attention not to warm up too hard or too long before the race. This, again, can be counterproductive.

A long, intense warm-up may cause fatigue, negatively impacting your race performance

Stuck in a line? Then do butt kicks and high knees in line.

I recommend the Myrtle Routine for warm-up in case you want a well-rounded routines.

Warming Up for The 5K

I hate to sound like a broken record, but the shorter the distance, the longer you should warm up.

A 5K is an intense race. Therefore, it calls for an intense(r) warm-up. You’ll want to be 100 percent at the start line to run at your goal race pace.

So how should you warm up?

Depends on your fitness level and racing goals.

If this is your first 5K or you are joining a fun run (where speed doesn’t matter), performing a light 10 to 15 minutes warm-up before the start should be enough.

I’d recommend walking briskly or jogging for 5 to 10 minutes to gradually raise your heart rate and circulation.

Then perform 5 minutes of dynamic exercises to get your muscles and joints ready and release any tightness.

By then, your body will be warm and set to go.

But, if you’re looking to get the most out of the race or racing hard, you’ll want to prepare your body for top speed ahead of the start.

Start with a 5-minute walk to wake your body up, then run one to two miles at an easy and conversational pace. During the last half of the running warm-up, add four to six 30-second accelerations at your race pace. The stride-outs should feel comfortably hard.

Additional resource – How to avoid slowing down during  a race

Next, do a series of dynamic stretches, performing each movement for 30 to 45 seconds. The more, the merrier.

Some of the best moves include:

Leg swings

Walking lunges

Butt kicks

High knees

Inchworms

What’s more?

Try to complete your warm-up as close to the start of the race as you can. This might be easier in smaller events and more trying in larger ones. But at least do your best.

Have to get to the start line earlier? Then do your warm-up but then keep moving in the corral by running in place, doing butt kicks or knee lifts. Keep it active. This will help keep your body warm, especially on colder days.

A beginner runner? Try this couch to 5K plan.

Additional Resource – What’s A Good 5K Time For A Beginner.

Warming Up for The 10K

The 10K is another distance that will require you to start hard and fast if you want to run your best.

Run for 10-minute at an easy pace. It shouldn’t feel hard at all. Then do 4 to 6 strides at your 10K pace to get your body primed for fast speed.

Sure, I know it sounds counterintuitive to run before a race, but trust me, accelerations and strides are helpful—just make sure not to do too much.

Next, perform a dynamic stretching routine, doing plenty of high knees, running in place, butt kicks, and lunges. These should help you loosen up for the race.

Just keep in mind that static stretching—holding a strong stretch for 30 seconds or longer—is not recommended before racing, as research has shown that it can increase injury risk and hinder performance.

Going to be standing around before the race starts? Then you should stay warm and shed clothes just before the start (if possible).

I’d recommend starting your warm-up 30 minutes before the start time. This will give you enough time to warm up and get to the race’s start line. (Here’s the full guide to the couch to 10K plan)

Additional Resource – Here’s how to run a 10K in one hour

Warming Up For The Half Marathon

Finding the right recipe mix between energy conservation and preparation is tricky regarding the half marathon.

If this is your first half marathon, keep your warm-up simple since you’re trying to make it to the finish line and earn that medal instead of chasing a PR.

I recommend keeping it to a 5-minute brisk walk and some easy jogging for a few minutes to get your body loose. Then, save your energy for the race course.

Trying to PR and competing in a half marathon? Then run 2 miles and include a few race pace intervals later in the warm-up.

Is it a cold-weather race? Then jump into a hot shower before the race to help warm up your body before you head to the race venue.

Remember that you need to conserve your energy, so don’t perform too intensely of a warm-up and burn out before the start line. Ten minutes is enough, so plan it around the start line.

A beginner? Try my couch to half marathon plan.

Warming Up for The Marathon

I hate to state the obvious, but the full marathon is another event in which you’ll want to minimize your warm-up time and conserve your energy.

You got plenty of time to get into your race pace during a marathon. However, burning off a lot of energy in the warm-up be detrimental to your race performance.

Again, how you warm up depends on your fitness level and race goal.

In it for a PR? A 10-minute brisk walk, a few dynamic stretches, and yoga-like movements to focus on your breathing and how your body feels in the movement.

Remember that when it comes to the marathon, you still have plenty of miles—21.2 miles, to be precise—to get into your race pace and settle. So don’t feel ice you have to rush or expend too much energy that hinders your performance during the race.

Additional resources:

• • The Myrtle routine
  • How to prepare for your best running race
  • Here’s how to avoid a DNF in a race

• How to train for an 8K
• The couch to marathon plan

Race Warm-up Guide – The Conclusion

There you have it! If you’re serious about running your best event, you should always start off with the right race warm-up. 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 training strong.

Do you run regularly but are often plagued with an injury? Then you should add the single-leg bridge exercise to your training plan.

The single-leg bridge is an awesome exercise to isolate and strengthen your hip extensors—key running muscles (more on later).

You don’t need any special equipment for this exercise, so it can be performed virtually anytime, anywhere.

This makes the perfect fit for lower body exercises performed at the gym, in your bedroom, or even while traveling.

But how do you make the most out of it? That’s where today’s post comes in handy. In this article, I’ll be diving into the following:

• What the single-leg bridge
• The benefit of the single-leg glute bridge
• Who should be doing the single-leg glute bride
• How to do the single-leg glute bridge
• And so much more

What is the Single-Leg Glute Bridge

A form of advanced bridge exercise, this single-leg glute bridge is a fantastic exercise for targeting your posterior chain.

Consisting of a unilateral variation, the Single-Leg Glute Bridge targets muscle groups throughout your body, like the hip flexors, hamstrings, lower back muscles, and gluteal muscles, including the gluteus maximus, gluteus Medius, and gluteus minimums.

Without strong running muscles, you risk putting undue stress on your joints and other body parts. This not only hinders performance but can also cause injury.

The Benefits of Single-Leg Glute Bridge

the Single-Leg Glute Bridge is a unilateral exercise.

Unilateral training—or training one side at a time—works well to prevent and fix muscle imbalances. By performing unilateral exercises, you can build your muscles more evenly, which leads to better functionality and athletic power.  

In addition, this exercise can also be used as a strength test, helping to determine whether you’re at risk of certain injuries, especially a hamstring injury.

What’s more?

If you’re suffering from back, whether because you spend a long time in sitting positions or simply because of bad posture, strengthening your glutes may help relieve your pain.

Guess which exercise targets your glutes like nothing else? Of course, the Single-Leg Glute Bridge.

For more on the benefits of the single-leg bridge exercise, check the following resources:

• The effects of performing a one-legged bridge with hip abduction
• The single-leg glute bridge is a variation of the barbell hip thrust that involves unilateral hip extension.
• The Immediate Effects of Single Leg Bridge Exercise on Abdominal Muscle Activity
• How to Do Single Leg Bridges
• Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study
• How to Do the Glute Bridge and Why It’s So Important

Additional Resource – Your Guide to Groin Strains While Running

How to Perform The Single Glute Bridge

Start by laying on your back, hands by your sides, feet flat on the floor, with knees bent.

While engaging your core and glute muscles to support your body and pressing your left heel into the floor, kick your right foot up, extending your leg fully, so it is around 45 degrees on the ground.

While performing the single-leg bridge, keep your glutes and core engaged, toes pointed up. As you raise your hips, breathe and press down into the ground through your heel.

Hold the upward position for a moment, then lower your hoops slowly while keeping your right leg extended to return to the starting position.

Repeat 8 to 12 times, then switch sides to complete one set.

Perform reps and sets based on your strength level to maintain proper form throughout all sets and repetitions.

Additional Guide – Leg workouts for runners

Making The Single-Leg Bridge More Challenging – Variations

You can perform the single-leg bridge in many ways to match your skill level and goals.

Let’s look at some variation

Two-Leg Bridge

If you cannot perform the single-leg glute bridge, consider making it easier by sticking to the classic variation, in which you keep both feet on the floor bridge while performing the hip raise.

This should help you build enough strength and endurance to progress to the one-leg variation.

Additional resource – Clamshells for runners

Longer Hold

Instead of holding the top movement for a moment, try to keep your leg up for longer.

This puts even more pressure on your hips while further activating your core. I’d recommend starting with a 10-second hold, then working your way up to 45-second holds before returning to the starting position.

Additional Resource – 13 Exercises to improve running

Bridge March

Another variation that will have you panting for air is the bridge march. This exercise teaches you to stabilize your pelvis as your legs move and is ideal for runners and preventing low back pain.

Here’s how to perform the bridge march variation.

Begin by lying face-up, knees bent, and arms folded across your chest. Place your weight on your heels, with the toes slightly off the ground. Engage your reglues and core to bridge up.

Next,  press your heels into the ground and lift your hips up until your shoulders and knees are aligned, then raise your right leg toward your chest until your hip is at 90 degrees.

Hold for a moment, lower your right foot to the ground, and lift the left leg while keeping your hips raised throughout the movement.

Keep alternating your legs for the rest of the exercise. And do not let your hips sage as you march.

Additional reading – How to Avoid Running Injury

Looking for the best advice on how to prevent lactic acid build-up while running? Then this post is for you.

Here’s the truth.

If you often run hard or perform lots of high-intensity interval training, you’ve likely experienced the intense burn in your muscles that usually comes with hard training.

This intense muscle-burning sensation is commonly attributed to lactic acid build-up. And for a long time, runners—and athletes from all over—have looked east and west for ways to reduce this lactic acid build-up.

But when it comes down to the truth, the belief that lactic acid is behind the burning sensation in your muscles (as well as post-workout sereneness) is a myth.

Yes, you heard me right! Lactic acid isn’t the bad guy.

So, what’s going on here? If the lactic acid build-up isn’t the culprit behind the burning pain, what’s causing it?

Worry no more.

In this article, I’ll dive into everything you need to know about lactate, lactic acid, and running. And to clear up a few misconceptions about lactic acid while we’re at it.

Sounds great?

Let’s get started.

What is lactic acid?

Lactic acid is a key component of the proper function of the human body.

More specifically, it’s the by-product of the breakdown of glucose—a process known as glycolysis, which is an energy system that produces ATP energy in the absence of oxygen in muscle cells.

This production happens when oxygen levels are low, often during intense exercise. The harder you run, the more lactic your body produces.

Once it’s in your bloodstream, lactic acid breaks into lactate and hydrogen ions. Lactate gets processed and turned into fuel by your mitochondria—energy factors in your cells. But those hydrogen ions cause some problems. More on this later.

Some health conditions can boost the production of lactic acid or limit your body’s ability to clear it from the blood. This can cause a serious lactate build-up, medically referred to as Lactic acidosis.

Your body employs lactic acid at a whole-body level. As a result, it plays a crucial role in the proper function of cells, tissues, and organs. Overall, lactic acid has three main functions in your body. These include:

• A chief energy source of mitochondria
• A signaling molecule
• As a precursor for glucose production.

The Process Of Lactic Acid Production

Let’s look at the process behind lactic acid production without getting too technical.

Your body provides energy to your muscles via a process known as glycolysis, in which it breaks down carbohydrates—in the form of glucose from the food you eat—and produces adenosine triphosphate

How much ATP is released from glycolysis depends on the presence of oxygen during glycolysis.

When you work out at high intensity, your body gradually relies on your fast-twitch muscle fibers to produce power. However, these fibers aren’t capable of using oxygen as efficiently.

So, during a hard workout, like when you sprint as hard as you can—ATP requirements are high, but oxygen levels are low.

In other words, during high-intensity exercise, your body requires more fuel than normal to keep the muscles functioning.

When this takes place, glycolysis becomes anaerobic. Thus, during anaerobic glycolysis, glucose is broken down into lactate, which leads to higher levels of circulating lactate in the blood.

Additional Resource – Your Guide to Groin Strains While Running

Does Lactic Acid Make Your Muscles Burn When While Running & Exercising?

The short answer is no.

For a long time, it was thought that lactic acidosis, or the increased concentration of lactic acid in the muscles, was behind the burning felt during intense training.

However, research tells us that lactic acid isn’t to blame for the burning sensation in your muscle when you work out at high intensity.

Let me clear up something.

Lactic acid is created when a hydron atom bonds with the lactate molecule. It’s specifically a blend of a positive hydrogen ion and a negative lactate ion. However, researchers have discovered that lactic acid as a molecule cannot exist in the body in its complete form since the pH of the human body is too high.

More specifically, the pH of our blood is too alkaline, or not acidic enough, to maintain the bond between the lactate molecule and the hydrogen ion.

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

The Culprit Behind Burning Sensation in Muscles When Working Out

Traditionally muscle soreness has been blamed on lactic acid. But, as I just explained, lactic acid is a source of fuel that powers our muscles during exercise.

So if it isn’t lactic acid, what’s responsible for the burning sensations when you’re running fast and hard?

Again, science may have the answer. Research has found that lactate production increases the number of hydrogen ions, making the body unable to break down the hydrogen ions fast enough. The build up of these molecules make the environment acidic, causing the infamous muscle burn while exercising.

The truth is lactate delays muscle fatigue. Your muscles would fatigue much faster without it.

Additional resource – Strava for runners

But what about post-exercise muscle soreness?

Some experts suggest that exercise-induced muscle soreness is caused by the microdamage in the muscles and connective tissue, causing inflammation.

The scientific term for this muscle pain is Delayed Onset Muscle Soreness (DOMS), which is the natural process that the body experiences to recover and build muscle tissue.

Virtually all types of exercise, not just running, can induce some soreness but the more intense the exercise, especially movement with a drastic emphasis on the stretching or lengthening phase, play a more drastic role in how sore you feel the day or two after a workout.

Additional resource – Running with a labral tear

How To Manage The Burning Sensation In Your Muscles

Fortunately, you don’t need to do much to eliminate “lactic acid” buildup in your muscles.  You got a liver to thank for that, as it takes care of the processing of lactate.

As soon as you slow down your pace and start to breathe in more oxygen, the pH levels will increase, and the burning sensation will fade. However, there are many things you can do to help manage the burning in your muscles from a hard run.

Let’s check a few.

Increase Intensity Slowly

The best way to limit post-run muscle soreness is gradually building up to higher mileage.

Although stepping out of your comfort zone is key, overtaxing your muscles can be counterproductive. Running often and hard without proper recovery can cause serious muscle soreness and even lead to injury.

As a rule, don’t increase intensity—whether distance, speed, or both—too fast or all at once.

Follow the 10 percent rule, increasing your weekly mileage by no more than 10 percent. Only add speedwork once you have a solid mileage base—20 to 25 miles per week for at least three months straight.

Start feeling the burning pain while running? Then slow down.

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

Drink Lots of Water

When you feel thirsty during a run or workout, know that’s a sign that your muscles need more oxygen. So please, don’t wait until you’re thirsty to drink water. If you feel thirsty, you’re already dehydrated.

So how much fluid do you need?

I don’t have the exact answer as it depends on many variables such as your physiology, hydration needs, training intensity, and temperature—to name a few

But overall, I’d recommend having 16 to 24 ounces of water two to three hours before a run. Then, for long runs, have an extra 8 to 12 ounces of fluid every 20 to 30 minutes of running.

Additional resource – your guide to running with metatarsalgia

Run Regularly

Maintaining a consistent routine is the best way to become a better runner.

If you want to run farther and faster, you must run more often. This doesn’t mean overextending your body, but at least keep a consistent running routine. Strive for incremental progress—not huge leaps.

Improve Your Lactate Threshold

It’s only by training properly that you’ll increase your lactate threshold. This is the pace you can run at before your body starts to require to make energy anaerobically.

Tempo training and speedwork can help increase your lactate threshold, thus improving your fitness.

Running within your lactate threshold helps adapt your body to extra energy production. You’ll need less glucose to burn for fuel. This, over time, leads to less lactic acid buildup.

Additional Resource – Why is my running not improving

Compression

Another way to help eliminate waste products in your muscles is using compression before and/or after a run.

Research has reported that using compression gear during and after running helps stabilize the muscles and speeds up recovery from fatigue and pain.

What’s more? Compression gear puts pressure on the blood vessels, which pushes out metabolic waste and improves circulation.

Once you remove the compression, your blood vessels expand further than before, ushering in a new supply of oxygen-rich blood.

Additional resource – Is Aqua Jogging Good for Runners?

Apply Heat Before Running

Another option for removing metabolic byproducts from your muscle is using heat before an intense run or heavy workout. Then apply cold after post-exercise.

Heat activates stiff and sore muscles by improving blood flow. This helps improve performance and reduce injury risk.

What’s more?

Following a hard run, your nervous system  is extremely alert, which may cause a burning sensation. Applying cold post-run calms your nervous system and brings things back to homeostasis.

Once the muscles are warm again, they open wider than before, improving oxygen-rich blood flow.

Cool Down Properly

Cool-downs are a must. Opting for a low-intensity pace lets your body take in oxygen while you’re still moving.

This helps keep blood flowing to your muscles, allowing the removal or flushing of lactate or hydrogen ions from your muscles.

Stretch Down

Lactic acid might take roughly 30 to 60 minutes to disperse post-run, so cool down properly and stretch right after.

Stretching post-exercise helps your muscles relax and boost blood flow to your muscles. This, in turn, helps relieve tension allowing for more flexibility when running.

Foam Roll

Want to take your flexibility and mobility work to the next level?

Try foam rolling, as it can release tight muscles and limit the build-up of lactic acid in the muscles.

How?

Foam rolling stimulates circulation and encourages lymphatic drainage.

I’d also recommend you massage your running muscles with a foam roller before a hard run. This works well both for pain relief and relaxation.

Additional Resource – Here’s your guide to hydration running vests

Eat Right For Less Lactic Acid

Diet also matters when it comes to flushing out lactic acid. Some foods help you manage lactic acid buildup to prevent lactic acidosis.

Overall, foods rich in magnesium, B vitamins, and fatty acids are the way to go.

Great sources of vitamin B include:

• Leafy green vegetables
• Fish
• Poultry
• Eggs
• Peas
• Beans
• Cereals
• Dairy products

As for magnesium, add the following to your menu

• Spinach
• Turning greens
• Collard greens
• Navy beans
• Kidney beans
• Sesame, pumpkin, and sunflower seeds
• Nuts

What’s more?

Consider taking magnesium flake or Epsom salt to improve magnesium absorption. This can also help improve energy levels, promote relaxation and soothe soreness.

Last but not least, foods rich in fatty acids include:

• Freshwater salmon
• Corn oil
• Walnuts

These help lower inflammation in the body, which actively reduces muscle soreness experienced following a hard run. These can also speed up your recovery rate.

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

Looking to qualify for the Boston Marathon? Then you’ve come to the right place.

Qualifying for Boston is one of the noblest and most common racing goals to set your sights on. Droves of runners set this goal each year, and a BQ (Boston Qualifier time) tops the list of even more runners.

And with all things worth doing, there are no shortcuts when qualifying for Boston. Those looking to get a spot need to work hard to get it.

The fact is, most spend years trying to qualify for one.  Even running within the accepted time frame doesn’t guarantee entry to the race (more on later).

So what marathon time should you run to qualify for Boston? And how do you actually get there? That’s where today’s post comes in handy.

In this article, I’ll cover

• What is the Boston Marathon
• How to qualify for the Boston Marathon
• The history of qualifying times
• The latest Boston Marathon qualifying times
• Boston marathon cut-off times?
• Fastest Boston Marathon times
• And so much more

What is The Boston Marathon

 Boston Marathon is the oldest, annual, continues-running marathon in the world.

Started in 1897 and inspired by the success of the first marathon at the 1896 Olympics in Athens, the Boston marathon is a bucket list race for many runners of all ages and training backgrounds.

 The Boston Marathon attracts some of the most driven athletes worldwide committed to slug it through every mile and making it to the finish line.

 Over 25,300 runners lined up in Hopkinton, MA, in 2022 and logged 26.2 miles of the famous course. * Additionally, over 24,900 runners and wheelchair athletes crossed the finite line on Boylston Street.

That’s around a 98 percent finish rate.

What’s more?

The event also ranks as one of the world’s best road races. The Boston Marathon is one of the Six World Marathon Majors, including Chicago, New York, Tokyo, Berlin, and London.

Note – To learn more about the history of running, click here. And here’s the full guide to how long is a marathon.

The Conditions

The Boston Marathon stands out from every other race because runners have to qualify for it. How? By satisfying  The Boston Athletic Associate-qualified time standards in an accredited marathon. More on this later.

Other than the Olympics and most Championship races, the Boston Marathon is the only race in the United States that holds qualifying requirements.

How come?

The entry limits were introduced to control the field’s size while continuing to let veteran marathon runners participate.  These standers have been revised several times, and the specific rules may change yearly.

How to Qualify For the Boston Marathon

 To earn a spot in the Boston Marathon, you’ll have to post a race time at a certified marathon faster than the Boston Marathon qualifying times based on your age group and gender.

These qualifying times are based on the official finish, or what’s known as chip time or gun time. Furthermore, the qualifying time must be roughly 7 to 19 months before race day, usually held in April.

For example, qualifying for the 2023 Boston Marathon, which will be held on April 17, 2023, must have been achieved after September 15, 2021.  Then the 2023 Boston marathon sign-up took place over five days, from September 12^th to the 16^th, 2022.

In other words, you’ll need to meet the qualifying times for your age group and gender from early as September 2021 and before signing up for the race in April.

Additional resource – Marathon pace chart

Running A BQ Doesn’t Guarantee Entry

Due to the limit in field size, achieving a qualifying time doesn’t automatically grant you access to the race but the chance to submit a registration application.

That’s why over the last few years, not all those who submitted a qualifying time have been accepted.

To improve your chances of earning a spot in the Boston Marathon, you’ll likely need to run up to a few minutes faster than the qualifying time.

Check the following table to get a glimpse of field size and non-accepted qualifiers over the past 10 years.

Boston Qualifying Times – The Tables

The following table contains qualifying times used for the recent Boston marathon, which had been used since 2003.  An extra 59 seconds is allotted for each standard.

Have Faith

Don’t feel disheartened if the times on the tables seem discouraging. Scores of runners have successfully improved their marathon times  to reach that qualifying standard. It doesn’t happen overnight, but it does happen eventually.

What’s more?

Keep in mind that the qualifying window for the 128^th Boston marathon is set on April 15, 2024, and will start on September 1^st, 2022.

The following qualifying times are based on each participant’s age on the date of the 2023 Boston Marathon, set to take place on April 17, 2023.

For more information on qualifying times and conditions, visit the Boston Marathon website here.

Additional resource – How to avoid slowing down during  a race

How to Qualify For Boston

Looking to qualify for the Boston Marathon? Then you should know that you’ll have a lot of work ahead of you.

I hate to sound like a broken record, but getting a spot in this event is tricky. Yet it can be done with the right training and mindset.

Check the following tips for making your way to the Boston Marathon starting line.

Be Realistic

The first thing you need to do when qualifying for the Boston marathon is to keep your expectations realistic.

If your current fastest marathon time is drastically slower than the qualifying time for Boston, then it’s time to be honest with yourself. For example, if your Marathon PB is 4:20 and you must run a 3:10 to qualify, ensure your goal is within reach.

Taking off 70 minutes isn’t impossible, but it will take time to get there. One year is often not enough.  The further your best time from the qualifying time, the longer you’ll need to train to get your body up to speed.

It might take at least a couple of years of consistent training for most runners to build enough aerobic endurance and strength to reach the qualifying times in their given age group.

Again, and I hate sounding like a broken record, there are no shortcuts when qualifying for Boston.

Additional resource – How to nail your sub 4 hour marathon pace

Run More Miles

The best way to get into Boston is to become a faster and better runner.

And what’s the best way to do so?

Of course, by running more miles. Practice makes perfect and all that.

Of course, don’t take my word for it.

A survey conducted by Strava, a widely used fitness network, analyzed the data of 30,000 marathon runners. Of these, 7146 qualified for Boston, and 24;330 didn’t make it.

So what was the difference that made the difference?

Mileage in the three months leading up to the event. Overall, Boston qualifiers logged almost twice as many miles as non-qualifiers.

Another survey of 125 Boston qualifiers also found that only a handful of runners cut by running low mileage.

In fact, for the 12-month periods leading up to their qualifying race, most marathoners run over 1,000 miles.

Additional Guide – What’s The Fastest Marathon Time?

Stick to An Easier Pace

Sticking to an easy pace is key as it allows your body to get stronger so you can run harder next time. Going too fast is a common mistake. Therefore, you could be overtrained or, worse, injured.

What’s more?

The same Strava survey also revealed that the BQ logged more miles at an easy pace. The male athletes who qualified for Boston ran around 15 percent of their mileage at the marathon pace, whereas non-qualifiers logged 57 percent of mileage at a qualifying pace.

The results were similar for female athletes.

Additional Resource – 20 Fun Facts about running

Add Speed Work

Although running easy is key, you should add at least one speedwork session to your weekly training plan.

Again, don’t take my word for it. A Survey of Boston qualifiers revealed that 84 percent of respondents insisted on the importance of speedwork in their qualifying time.

For example, if your time to qualify for Boston is 3:10, then you should invest some of your workouts should be designed specifically to run your marathon race pace in that time.

Just keep in mind not to overdo it. Follow the 80/20 rule in which 20 percent of your miles are hard, while the rest is easy.

Again, this is in line with the above research. Easy running is key, but it doesn’t mean that speedwork wastes time.

Additional resource – Guide to Marathon Des Sables

Eat For Performance

You’ll also need to fuel your body with the right energy to run your best.

As a rule, you’ll need the right mix of carbohydrates, protein, and fat to achieve optimal performance and recovery.

What’s more?

Experiment with different fueling strategies to find what works best. Whatever you’re eating, it should be helping you progress toward your Boston Qualifying time.

Prioritize Recovery

Though training and eating well are keys for a Boston-qualifying time, ignoring proper recovery will set you back by a lot.

Here’s the truth. Running is a high-impact sport that puts too much stress on your body. The more miles you run, the greater the impact. This additional stress creates microscopic tears in your muscles. It’s only during downtime that those tears can rebuild and build muscle.

If you keep training while skipping recovery, you risk injuring yourself or falling ill from wearing your body down.

That’s why following sound recovery practices are always s crucial, even more so when you’re pushing your body to the max.

Plan your recovery days and weeks into your cycle and stick with the plan. Don’t let your ego get in the way of your success.

What’s more?

Remember that recovery isn’t just about sitting on your laurels and doing nothing. Some of the best recovery  strategies include;

• Stretching
• Mobility work
• Foam rolling
• Ice therapy
• Ice baths
• Massage
• Epson salt bath
• Sleep

Additional resource – Here’s how to avoid a DNF in a race

Qualify for the Boston Marathon – The Conclusion

Qualifying for Boston requires hard work and commitment over time.

It doesn’t happen overnight—unless one of the few gifted athletes with the genes to run faster and far.

For the rest of us, it’s a lot of grind work.  But by implementing these strategies, you’ll increase your odds of catching that ultimate goal, a Boston qualifying time. The rest is just details.