If you are into the fitness blogging arena, you would definitely be looking forward to the best content creation tools that can help you create wonderful visual content. Irrespective of whether it is just a photo or an illustration, the use of the right type of tools can go a long way in promoting the content more effectively and efficiently.

Let us discuss a few great options for the best tools for visual creators and bloggers in 2022

Best tools for visual creators and Fitness bloggers to use in 2022

We will check out a few great options for enjoying a great deal of visual content that can provide you access to one of the most unique experiences in enhancing the visual appearance of your creation.

1.  Depositphotos

If you are looking for the best stock content, we would recommend opting for the right tool that can be useful in getting access to some of the best content or images in tune with your requirements. You can pick the suitable options through the reviews, and in our view, the DepositPhotos service has been quite an excellent option that we have found. You can go through the features offered by the stock image service from the https://blog.depositphotos.com/depositphotos-review.html.

A community of over 90000 professionals and over 30 million users, it has become one of the most promising services for stock images. It can be your one-stop solution or resource for royalty-free stock images, vector images, and videos.

2.  Canva

Canva is one of the most popular graphic design tools that almost every blogger is found using. The personalization and customization options available on Canva should definitely be one of the most unique options in many ways.

You can have a variety of layouts, elements, text styles, and backgrounds. You can even create your own, which should further enhance your experience. It can also be an excellent option for creating infographics.

3.  Image Quote

The tool, as the name itself should be indicative, is a means of adding text to your images. Available on both iOS and Android, it provides you access to more than 50 fonts to choose from. That apart, the tool also provides you access to different backgrounds.

The tool has been made available for multiple platforms. You can have numerous customization options that would include font size, color, alignment, position & line spacing. Multiple creative font options can further make it stand apart.

4.   Quozio

Similar to the tool that we discussed above, this one is specifically designed for social media posts. It can be the choicest option for creating content for social media. This has been treated to be the easiest and simplest way to create  quote graphics.

You can simply enter the quote in the box provided and also add info on who said it (which is optional); you have plenty of options to choose from for the background and style. You can choose from among multiple fonts and backgrounds right away. The built-in sharing option makes it further easy and simple.

5.  ThingLink

ThingLink is yet another unique option that you would find quite unique in its own right for the best digital content creation. The content creation is quite interactive in nature, making it all the more enjoyable.

The tool lets you enjoy a variety of options to embed images, video, 360° content, maps, and much more. The truly immersive experience that you stand to gain with the tool should be indeed powerful in every right. Of course, the content will only go public after you go Pro. You can, however, create content for free.

6.   Infogram

Infogram is yet another unique and effective tool for creating interactive content. With the free version, you will have an option to use as many as 37 different interactive infographics options. You also have access to over 13 types of maps.

You can even go with a paid subscription or create infographics and other content. The tool does support a wide variety of content that includes reports, dashboards, charts, maps, and social media visuals.

7.   Snappa

Snappa is yet another powerful and enticing tool that has gained enough popularity among the visual content creators. This is a web app and is designed to provide you with image editing capabilities.

The tool does provide you access to a wide range of options prominent among them being the drag and drop functionality. You can simply add multiple effects with the help of a slider. You can even add up your own graphics. You also have pre-designed templates and high-resolution stock photos to choose from.

8.   Quotes Cover

Last on our list, but certainly not the least, Quotes Cover is a free tool for creating quotes graphics online. You can make use of the built-in designs, which should simplify the process further. It has been regarded as the simplest tool for adding text to your images.

The tool comes with the built-in dimension templates for  Instagram, such as Instagram story templates.  Facebook, LinkedIn, Instagram or Facebook Story, Twitter, Facebook Cover, Blog Cover, and much more. You can even add up custom dimensions if you need to.

The Concluding Thoughts

Well, those were just a few of the best tools that would prove to be extremely powerful and unique for creating the best visual content ever. Some of the tools in this compilation are free, while a few others are paid. In any case, we have assured you that they are easy to use and popular enough. In any case, if you are new to a tool, you can try out the app and check if you are comfortable with the tool.

Looking for advice on how to transition to zero drop running shoes?

Then you have come to the right place.

Zero-drop running shoes have grown in popularity over the past few years.  In fact, a number of experts and runners claim that zero-drop shoes are the ONLY footwear for runners.

Their argument?

Zero-drop shoes, in theory, allow the feet to function naturally, which might be conducive to better running performance.

But is there any science backing this up? Or it’s just anecdotal evidence?

Here’s the truth.

Running in zero-drop footwear has a lot to offer, but you need to know why you’re doing it and what to expect.

In this article, I’ll explain what zero-drop footwear means and figure out if it’s right for you. More specifically, I’ll explaining the following:

• What are Zero-Drop Running Shoes
• The meaning of zero-drop
• How do zero-drop shoes compared to other types of footwear
• The pros and cons of zero-drop shoes
• How to choose the best pair
• How to transition into zero-drop running shoes
• And so much more

What is Zero Drop Running Shoes?

A drop in footwear refers to the difference in thickness of the sole under the toes compared to under the heel. In other words, it’s the height difference between the heel and toes of a shoe.

Therefore, the term “zero-drop” technically means no drop from heel to toe.

Let me explain more.

Drop-zero shoes are minimal footwear with little to no cushioning, leaving your feet lying entirely flat on the shoe’s surface.

Technically, zero-drop shoes feature toes and heels of the same distance off the ground, which keeps the ball and heel of your foot at the same level. This, in turn, puts the feet in the exact position as if you were walking around bare feet.

This, in theory, may allow the shoe to better mimic how the foot would naturally move and function if barefoot.

Most casual and running shoes have some degree of drop. The typical shoe may have a drop of roughly 6 and 12 millimeters. Thanks to this difference, the heel is elevated by the amount of drop indicated.

What’s more?

Zero drop footwear provides plenty of space for your toes to spread out, is flexible enough to allow your feet to move naturally, and is flat for good alignment.

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

Measuring The Drop

The main thing measured in a heel-to-drop is the difference between the heel and forefoot height in a shoe.

For example, if your running shoes have 12 mm of material under the toes and 18 mm under the heel, then the difference between the two is 6 mm, and that’s the heel-to-drop.

But when it comes to zero-drop shoes, as the name implies, the forefoot and the heel are in a level position, emulating the natural barefoot position on level surfaces.

Additional Reading  – Your guide to the heel to toe drop.

Zero-Drop VS. Minimalist shoes

Are zero-drop shoes the same as minimalist shoes? That’s a good question.

Although it’s a common myth, zero-drop and minimalist shoes aren’t synonymous.

For starters, zero-drop shoes have 0mm of drop, meaning no heel elevation. In most cases, a minimalist shoe drop may typically range between 0-6mm but can be as high as 8mm.

What’s more?

Minimalist footwear is also designed with limited cushioning and arch support, whereas zero-drop shoes, by standard, have minimal to no cushioning.

It’s one of those typical “a square is a rectangle, but a rectangle is not always a square” scenarios. In other words, although zero-drop shoes belong to the minimalist shoe category, not all minimalist shoes are technically zero drops.

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

How To Zero Drop Shoes Are Different From Regular Running Shoes

Compared to standard road running shoes, zero-drop footwear has drastic differences in structure, weight, and overall design.

While standard running shoes with heel and arch support are designed to keep the heel and ball of the foot at different levels, zero-drop footwear tries to simulate the natural barefoot position, in which the arch, heel, and ball of the foot are all at the same height.

What’s more?

Zero drop footwear is also more flexible than standard shoes because they imitate the foot’s natural movement when barefoot; however, standard shoes are stiffer.

Shoe weight is another differentiating factor. Zero-drop shoes are lighter since they’re made from less material and don’t require extra cushioning.

Standard running shoes can be heavier thanks to the wide midsole, cushioning, and materials.

I can go on and on, but it’s not rocket science. One look, and you can easily differentiate between the classic standard shoe and a zero-drop shoe.

Here’s the full guide to the different types of running shoes

The Benefits Of Zero-Drop Running Shoes

The primary benefit of running in zero-drop shoes is keeping your foot in a natural position. This, in theory, encourages less reliance on the shoe and more reliance on the muscles of the feet and legs.

In other words, your body will depend less on footwear to perform movement functions. This may help enhance body posture, stride, and performance.

In short, according to zero-drop running shoe enthusiasts, some of the main benefits include:

• More reliance on muscles instead of footwear
• Improved alignment and posture
• Improved mobility
• The improved natural function of the foot
• Build strength in the foot and leg muscles
• Reduce injury risk

Additional resource – How to measure foot size for running shoes

The Downsides of Zero-Drop 

Just like anything else, zero-drop running shoes aren’t without downsides.

For starters, zero-drop shoes can put a lot of pressure on the calf muscles. That’s why if you rush into these shoes, the extra load can take a toll on your calf muscle and tendons.

Secondly, be careful if you hit the trails often. Since zero-drop shoes have a thin sole, you’ll be more prone to hurting the bottom of your feet and coming down with bunions and/or calluses.

Have a history of Achilles pain? Shoes with a higher drop help. You’ll also need more arch support if you’ve flat feet. There’s a reason podiatrists advise against going barefoot all day long on hard surfaces. This may force the arch to collapse, causing all sorts of issues.

Don’t get me wrong. Zero-drop is running shoes aren’t inherently bad for your feet, but if you have a history of foot pain or have a less fat pad in your feet, barefoot shoes can increase pain.

In conclusion, I won’t recommend zero-drop shoes if you have:

• A history of ankle sprains/pain
• A history of Achilles tendonitis
• A history of plantar fasciitis
• Bunions

Additional resource – How to clean running shoes

Transitioning into Zero-Drop Running Shoes

Zero-drop is running shoes aren’t for everyone. The shoes are designed for runners who have been around the running block for a while and know what they’re doing.

So if that doesn’t describe you, I’d recommend a pair of shoes that provide more cushioning and structural support.

Next, once you decide to dip your toes in barefoot running, make sure to ease into the transition so your body can gradually adjust to the new style.

Additional resource – How to recycle running shoes

Switching from a standard shoe to a zero-drop shoe is a big change, and it will put extra pressure on your muscles, especially your calves. Try to rush this process, and zero-drop shoes will cause more harm than good, and you don’t want that. Right?

How long the transition will take depends on the person. Each runner has its own running style and physiology.

Here are a few tips to help you make a smooth and pain-free transition:

• Use your new shoes during a short, easy run once a week at the start.
• Jump back and forth between your new shoes and old shoes every other day
• Wear your new shoes for several days in a row; slowing down as needed
• Consider using your new shoes for your warm-up miles during a tempo run, then change into the shoes you’re used to.
• Gradually add in more days with your zero-drop shoes
• Work your new shoes slowly until you really feel comfortable running in them.

Additional Resource – Here’s your guide to running shoes for flat feet.

Pay attention to Your Body

Expect some degree of calf soreness and lower leg pain when you go right to zero-drop footwear, especially if you’ve been using supportive, heavy shoes for a long time. Your muscles will need to adapt, and this doesn’t happen overnight.

Your ankle, feet, and calves are likely to feel sore during the early weeks of the transition from your old shoes.

In most cases, it can take up to four to six weeks to make a full transition. So be patient. It’s not something that happens overnight.

Remember that you can also wear zero-drop shoes during any activity, from running to cross-training to buying groceries and walking the dog.

Once you’re ready to make the switch, I’d suggest that you start out with a pair of shoes that feature a 2 to 4mm drop before moving into standard zero-drop shoes. Give your feet time to adjust.

Additional Resources:

• Here’s how to dry running shoes.
• Running shoes for plantar fasciitis
• Running with bunions guide

How To Transition To Zero-Drop Running Shoes – The Conclusion

There you have it

If zero-drop running shoes have picked your interest, then today’s post should get you started on the right foot. The rest is just details.

Thank you for dropping by.

Keep running strong.

David.

As a runner, you’re always looking for an edge. Whether it’s a new pair of shoes or a better warm-up routine, anything that can give you a boost is worth considering. But have you ever thought about using nootropics to improve your performance? Nootropics are supplements that are designed to enhance cognitive function, and they can offer a number of benefits for runners. In this article, we’ll take a closer look at how nootropics can help runners perform better. 

Boosts Motivation

Have you ever struggled to find the motivation to go for a run? If so, you’re not alone. Many people find it difficult to get motivated to exercise, despite knowing that it’s good for them. However, nootropics can help boost your motivation levels. Some nootropics have been shown to increase dopamine levels in the brain, which can lead to increased motivation and drive. Tyrosine is a particularly effective nootropic for increasing dopamine levels, and it is widely used by athletes and fitness enthusiasts for its ability to boost motivation. If you’re struggling to find the motivation to run, consider adding a tyrosine-based nootropic supplement to your regimen. You may find that it makes it easier to get up and head out the door for your next run.

Increases Stamina And Endurance

If you’re a runner, then you know that stamina and endurance are key. And if you’re looking for an edge, then you may want to consider trying nootropics. Nootropics are a class of cognitive enhancers that can help to improve focus, attention, and energy levels. And while they’re often used by students and professionals to help boost productivity, they can also be beneficial to runners.

Nootropics can help to increase blood flow and oxygenation to the muscles, which can, in turn, improve stamina and endurance. These good brain supplements can also help to reduce fatigue and expedite recovery time. And because they can improve focus and attention, they can help you to maintain a higher level of mental clarity and concentration while running. If you’re looking for an edge over the competition, or just want to boost your running performance, then nootropics may be worth considering.

Increases Focus

You’re a runner. You love the feeling of your feet hitting the pavement, the wind in your hair, and the endorphin rush that comes with a good workout. But sometimes, it’s hard to stay focused. Maybe you’re feeling tired, or maybe your mind is just wandering. Enter Nootropics.

These drugs or supplements are known to improve cognitive function and focus. This means that they can help with things like memory and concentration. When it comes to running, these same benefits can be extremely helpful. After all, running is a great way to clear your head and focus on your goals. By taking these smart drugs or supplements, runners can help themselves stay focused and concentrated on their runs. As a result, they will be able to run further and faster than they ever thought possible. And one of the best nootropics for runners is N-Acetyl L-Tyrosine (NALT). NALT is an amino acid that has been shown to boost focus, mental clarity, and alertness. So if you’re looking for a way to improve your running performance, then consider giving Nootropics a try

Helps In Stress Management

As a runner, you know that managing stress is essential to your success. But what you may not know is that nootropics can help. Nootropics are supplements that are rich in antioxidants and other nutrients that help support cognitive function. One of the ways they do this is by helping to lower levels of adrenaline and cortisol. These hormones are released in response to stress, and they can lead to high blood pressure and other negative health effects. By lowering your levels of these hormones, nootropics can help you keep your blood pressure under control and manage stress more effectively. So, if you’re looking for an edge on the competition, don’t forget to add nootropics to your list of must-haves.

Shortens Reaction Time

You might not realize it, but the way you react to things can be pretty important. Athletes, for example, need to be able to react quickly in order to perform at their best. That’s why some of them take nootropics since they have been shown to improve reaction time. Studies have found that certain nootropics can help people react up to 20% faster than usual. Not bad, right? So how do these substances work? Well, they seem to increase levels of the neurotransmitter acetylcholine, which is involved in controlling muscle movement. They also seem to improve blood flow to the brain, providing it with more oxygen and nutrients. 

This is everything you need to know about how nootropics can enhance runners’ performance. So whether you’re just starting out or you’re a seasoned runner, nootropics can help you take your performance to the next level. If you’re looking for an edge, be sure to give them a try.

Yes, you can run a marathon on keto—but let me be real with you, it’s not as easy as just swapping your pasta for bacon and going out to crush 26.2 miles.

I’m David Dack, a running coach based in Bali, and I’ve taken the keto path myself.

I’ve coached runners through it too.

There are wins, there are struggles, and there are moments you wonder why you ever gave up carbs in the first place.

So let’s dig into it. I’ll walk you through how keto works for runners, how to train and fuel smart, how long it really takes to adapt, and whether it might be a fit for your next race goal.

What Is the Keto Diet for Runners?

Quick breakdown: Keto is high-fat, moderate-protein, and very low-carb.

It’s like Atkins but stricter.

You drop your carb intake so low (usually under 30 to 50 grams a day) that your body runs out of glucose and starts producing ketones from fat. This state is called ketosis.

Your fuel source flips. Instead of burning carbs, your body starts burning fat—which is a pretty big shift, especially for runners who grew up on bananas and bagels before long runs.

A typical keto diet might be:

• 70-75% fat
• 15-20% protein
• ~5% carbs

So goodbye oats, pasta, potatoes, and sports gels. Say hello to eggs, olive oil, avocados, meat, nuts, and leafy greens.

Staying in ketosis means keeping carbs low—really low. One banana can use up your full carb allowance for the day. Even sneaky carbs from sauces or drinks can knock you out.

And if you do get knocked out? Your body needs to reset all over again.

Ketosis vs. Fat Adaptation

Don’t confuse the two. Ketosis can happen in a few days. But fat adaptation takes weeks.

Fat adaptation is when your muscles actually get good at using fat and ketones as fuel. That takes consistent training on keto and a few weeks (sometimes months) of patience. Until then, you might feel sluggish or crash halfway through your long runs.

Trust me—I’ve been there. Early keto runs were brutal. Legs like lead. Zero pep.

But once I broke through? That steady burn kicked in, and I could go for hours without the usual crash.

Why Runners Try Keto for Marathon Training

Now let me share a few reasons why some runners go on the ketogenic diet despite its of lack carbs:

You Tap into a Giant Fuel Tank

Carbs run out fast. Your glycogen stores only hold about 1,800–2,000 calories—that’s maybe 90 minutes to two hours of running. That’s why runners use mid-race energy gels and drinks.

But fat? Even lean runners have 30,000+ calories of fat stored.

So if you teach your body to burn fat? You don’t hit the wall the same way. It becomes about pacing, not panic fueling.

The 2016 FASTER study by Jeff Volek looked at elite ultrarunners. Those on long-term low-carb diets burned fat at twice the rate of their high-carb peers. They even had similar glycogen stores before and after a 3-hour run.

That means their bodies were still able to recover and store some glycogen—without hammering carbs.

Weight Loss Without Obsessing

Many runners come to keto looking to lose some extra weight. With all the long miles, it’s easy to feel starving all the time and end up overeating carbs.

Keto helps curb that. High fat and protein make you feel fuller. And because you’re not riding the blood sugar rollercoaster, you don’t get hangry as often.

Personally, I dropped 12 pounds in my first month on keto. Sure, some of that was water weight, but my belly trimmed down, and my running got lighter.

Less weight = less pounding.

Science backs this up. Studies show keto can cut belly fat, preserve muscle, and improve overall body comp—especially when combined with cardio training.

Stable Energy & Clearer Thinking on Keto

One of the biggest draws of keto? You don’t crash like you do on a high-carb rollercoaster.

Runners who stick with it often say they feel more stable all day—no sugar highs, no bonks, no panicked need for a gel every 30 minutes.

It’s like switching from a sports car to a diesel truck—slower to rev, but it’ll keep going longer.

In my own keto trial, once I got over that brutal first week, I could head out for a sunrise run with just coffee in my system and not feel like I was about to faint by mile two.

No toast, no banana, no gel—just legs and fat stores. There’s a weird confidence that comes with that. You’re not worrying if breakfast was big enough. Your body’s ready to tap into that fuel reserve it’s been ignoring for years.

Some runners say they also feel mentally sharper on keto. It’s not magic—it’s biology. Ketones have been studied for their effect on brain health (they were originally used to help with epilepsy), and they can make your brain feel calm, steady, maybe even a little dialed in.

I remember during long, easy runs, I felt like I could think clearly without the usual background noise. My head wasn’t spinning about pace or splits—I was just there, in it. Not hyper. Not distracted. Just running.

There are also a bunch of other possible perks that don’t necessarily make you faster—but might make your training smoother:

• Less inflammation: Some research hints that keto might lower inflammation markers. That could mean fewer sore days and faster recovery.

• Better metabolic health: Improved insulin sensitivity and blood sugar control aren’t just for diabetics. They matter for how your body handles long runs too.

• Bonus health wins: Some studies show better triglyceride levels, improved HDL cholesterol, lower blood pressure, and even better fat-burning enzyme activity in muscles. (Dr. Stephen Phinney and Dr. Jeff Volek have some solid papers on this.)

But—and this is a big but—don’t take all those claims as gospel. The science is still catching up. A lot of what you hear comes from small studies or anecdotal reports.

As a coach and runner who has done keto, let me be clear: don’t believe everything you hear on a podcast or forum.

If someone tells you you’ll “run forever and never hit the wall,” run the other way.

You know what I always say? “If it sounds too good to be true—and needs a hashtag—it probably is.”

The Ugly Side of Keto Running

Okay, let’s talk about the part most keto influencers gloss over.

Because keto ain’t all buttery coffee and miracle long runs. If you’re a runner thinking of ditching carbs, you need to understand the downsides.

Here’s what I tell my athletes before they chuck their oatmeal and order grass-fed liver:

1. The Keto Flu Is Real—and Rough

When you drop carbs, your body kind of freaks out. It’s like, “Wait, what happened to my favorite fuel?” That freakout is what we call the keto flu.

I’ve watched athletes go through it. I’ve gone through it. It’s not pretty.

Symptoms might include:

• Feeling foggy or forgetful
• Headaches that sneak up out of nowhere
• Stairs suddenly becoming Everest
• Feeling irritable or straight-up hangry
• Muscle cramps, sore legs
• Trouble sleeping
• Nausea, upset stomach
• Dizziness
• Constipation (no carbs, no fiber = backed up)

Basically, your body’s trying to switch gears from burning sugar to burning fat, and it’s not happy about it.

Your brain’s addicted to glucose. Your muscles are used to glycogen. Your bathroom habits go weird.

Welcome to the adjustment phase.

For most folks, it lasts 3–7 days. Some get off easy. Others, like me, get steamrolled.

I planned my transition during an off week in training—and thank god I did.

On Day 3, I went out for a 5K jog and it turned into a 2-mile death march. I ended up lying on the pavement, sweat pooling under me, asking myself what kind of idiot tries to run without carbs.

But here’s the trick: electrolytes.

Most of what you’re feeling isn’t just “keto flu”—it’s dehydration. Carbs hold water. When you drop them, your body dumps a lot of fluid and flushes out salt, magnesium, potassium. That’s why you’re dizzy, cramping, tired.

Fix it by doing this:

• Add more salt to your food
• Sip water all day, not just during runs
• Try electrolyte tabs or a mix like LMNT or Nuun
• Go easy on the workouts (no hill sprints!)—stick to walks, light yoga, or slow jogs

By Week 2 or 3, most runners start feeling human again. I remember waking up on Day 4 and feeling… better. My legs worked again. My brain wasn’t foggy.

I felt like, “Okay, I can do this.”

If after a couple weeks you’re still struggling? Keto might not be your game. And that’s okay.

2. You Will Get Slower at First—Expect It

This is the one most runners underestimate. You’ll slow down when you start keto.

Full stop.

Here’s why: Your muscles are missing their go-to fuel (glycogen), and they haven’t learned how to burn fat efficiently yet.

Until they do, everything feels harder.

That nice and easy 6-mile loop? Suddenly it’s a slog. Your heart rate’s higher. Your legs feel flat. Workouts feel like you’re dragging a tire behind you.

This isn’t just bro-science—it’s backed by studies.

Louise Burke and her team ran a now-famous study where elite athletes went keto for a few weeks. Their fat-burning improved—but their race times didn’t.

In fact, their 10K performance dropped while the high-carb group improved by about 6%. They also said the effort felt harder at the same pace. That matters.

From my own experience: it took me a couple of months just to feel like I wasn’t dragging during regular runs.

Interval workouts took another month to get back to pace. And even then, really hard efforts still felt a notch tougher than before.

Now, endurance-wise, I did adapt. After two months, I could run 90-minute efforts again without fuel. But sprinting? Finishing kicks? 400m repeats? Those were a struggle.

That’s why I always tell my athletes:

Do NOT go keto mid-race cycle. Save it for the offseason or a base-building phase where you can afford to slow down.

I know this is a hard pill to swallow, but I cannot deny the truth.

If your race is in 4–6 weeks, just don’t. You’ll be sabotaging yourself.

And even if you do adapt, keto might never be great for max speed. Explosive power—like what you need in a 5K or short race—runs on carbs. If you’re chasing PRs in fast events, full keto might hold you back.

Training for your first marathon? Forget about keto diet.

But if you’re training for ultras or long, steady endurance work? Keto can make sense if you’re willing to suffer through the early dip.

3. Muscle Loss (If You’re Not Paying Attention)

Let’s get real—keto can shred fat, no question. But here’s the catch: if you’re not careful, it can strip off muscle too.

That lean, hard-earned strength you need for strong form and injury prevention? Gone in a flash if you’re under-eating or skimping on protein.

My first month on keto? Dropped weight fast. The scale looked great… but my quads didn’t. They looked flatter, softer.

Turns out, I was loading up on fats and barely hitting my protein needs. Rookie mistake.

When you cut carbs and crank up the mileage without giving your body enough protein or total calories, it starts looking for fuel anywhere it can. And guess what’s next in line after fat? Yep—your own muscle, thanks to a process called gluconeogenesis. Your body basically breaks down muscle to make energy.

As a runner, that’s bad news. We’re not trying to be bodybuilders, but we need muscle—especially for hills, sprints, and keeping good form when we’re tired.

These days, I make sure I get around 0.7 to 0.8 grams of protein per pound of bodyweight, even if that throws off the classic keto macros a bit. It’s worth it to protect the gains.

I also kept up three light strength sessions a week—think bodyweight moves and some kettlebell swings. Nothing fancy. But it sent a signal to my body: “We still need this muscle. Don’t burn it.”

4. Your Top-End Speed Might Take a Hit

Let’s talk power and speed—those sharp bursts you need in a race finish, track repeat, or hill sprint.

On keto, that top gear might be a little harder to reach.

Here’s why: research (including work by Louise Burke) suggests low-carb diets can hurt your VO₂ max and make you less efficient at high-intensity efforts. Even well-adapted keto athletes showed higher oxygen costs at race pace—basically, they were working harder just to hold the same speed.

And I’ve felt this in my own training. On carbs, I could hammer out 6:30 miles in intervals. On strict keto? Suddenly, 6:45 felt like a grind.

Not the end of the world—but a noticeable change. Especially if you’re training for races that involve high-intensity surges, this matters.

Some athletes combat this by timing small amounts of carbs around intense sessions. A banana or a few bites of rice 30 minutes before a track workout isn’t “cheating”—it’s smart. It keeps your anaerobic gear intact.

There’s also talk about metabolic flexibility—your body’s ability to switch between burning fat and carbs. Strict long-term keto might dull that ability. Anecdotally, runners report feeling heavy and foggy when reintroducing carbs after a long break. I’ve had a few sweet potato crashes myself.

5. Social Life Takes a Hit

Forget the science for a second—this part is personal. Keto can feel lonely in a runner’s world.

Think about it: team pasta dinners, post-run beer and pizza, aid stations packed with gels and sports drink… and you’re reaching for beef jerky and olives like a weirdo.

Even at home, it’s a struggle. My girlfriend would cook up some killer fried rice or tropical smoothies here in Bali, and I’d have to politely pass.

Let me tell you, nothing kills the vibe like pulling out a Tupperware of eggs while everyone else has cake.

That’s why I say: Keto only works if you can stick with it. Consistency beats perfection. If it’s causing too much friction in your life, your body’s gonna pay for the mental stress and back-and-forth.

Personally, I eventually shifted to a more relaxed low-carb setup. Still low in sugar, still mindful of starches—but not religious about macros.

It let me enjoy food again, without sabotaging progress.

6. Some Bodies Just Don’t Mesh with Keto

This is the truth no keto influencer will admit: it doesn’t work for everyone.

I coached a runner—let’s call her Jane—who gave keto a serious shot. Tracked macros, stayed hydrated, nailed her electrolytes. But her pace never bounced back. After 8 weeks, she was still off by a full minute per mile and felt fried after 60 minutes.

We reintroduced some clean carbs (fruits, sweet potatoes), and boom—her energy came roaring back. Keto just didn’t suit her physiology.

That doesn’t mean keto is bad. It just means your body has a say, too. Genetics, hormones, stress levels, and training load all factor in. Some folks crush it on keto. Others crash and burn.

You’ve gotta test it, then decide.

If you’re dragging every workout, sleeping like crap, and hating every meal—it’s okay to quit. There’s no badge for suffering. Find what works for you.

Cravings Hit Hard

Picture this: You just crushed 18 miles. Your crew’s at the diner inhaling pancakes. You’re poking at an omelet.

That moment tests your will. I handled it by leveling up my post-run meals. Big omelets with bacon and cheese. Full-fat Greek yogurt with a few berries. It’s not pancakes, but it’s good enough. And it made the diet stick.

Taper Week: Stick with Keto or Bump Up the Carbs?

In the running world, the week before a marathon usually means carb overload. We’re talking pasta dinners, bread baskets, and oatmeal for days.

But if you’re keto, that’s not the move.

You’ve got a few paths here:

1. Straight Keto Taper

Just stay the course. Keep eating clean, high-fat, low-carb meals like you normally do. Maybe bump up the fats slightly to make sure you’re eating enough.

You’ll toe the line in full fat-burning mode. Your glycogen stores won’t be maxed out—but if you’re well-adapted, that doesn’t matter much.

You’re running steady, not sprinting.

2. Small Carb Bump Before the Race

Some keto runners sneak in a little extra carb the day before—maybe 50 to 100 grams from something easy like a sweet potato, banana, or some rice.

Not a full-out carb fest. Just a gentle nudge to top off liver glycogen (so you don’t bonk before sunrise).

If you’ve been strict keto, test this in training. I’ve seen it go both ways—some folks feel great, others get bloated or crash from the insulin spike.

3. Go Full Carb Load (The CKD Route)

This one’s not for the purists.

You jump out of ketosis before the race, do a proper carb load, and race like a high-carb athlete. You’re basically using keto in training to become fat-efficient—then flipping the switch on race day to burn carbs like rocket fuel.

Some elite low-carb athletes do this, like Jeff Browning. He trains low-carb but doesn’t shy away from carbs during ultras.

That said, if you’re not used to carbs, you could wreck your gut mid-race. Proceed with caution.

What I Did:

I mostly stuck to keto during taper.

Two days before race day, I added a few higher-carb veggies—like a serving of pumpkin, a few carrots—and an electrolyte drink that had about 15g sugar. So maybe 40–50g carbs that day.

The night before, I ate a big salad with avocado and grilled fish, plus a small scoop of steamed sweet potato. Probably hit 80g total—not crazy, just a little extra.

The next morning, I was still showing moderate ketones, so I knew I hadn’t fallen out of ketosis.

Race Morning: Don’t Force the Pancake Breakfast

One of my favorite parts of racing keto? No more stuffing myself with pancakes and bananas before the start.

Here’s what most keto runners do:

• Some go full fasted. Just coffee, salt, maybe MCT oil. That’s it.
• Others like “fatty coffee” – butter or MCT blended into coffee with a light bite (like an egg).

I took the middle ground: 2 eggs scrambled in butter, half an avocado, and a small cup of bulletproof coffee. Roughly 400 calories, barely 5g of carbs. I ate this about 3 hours before the gun.

No hunger, no crash, no bathroom drama.

Don’t skip your salt. Seriously. I drank half a liter of water with electrolytes right after waking up. Also popped 300mg magnesium the night before.

When you’re keto, your body doesn’t hold water the same way, and you’ll start that race already low unless you plan ahead.

In-Race Fueling on Keto: What Actually Worked

Here’s where things get spicy—because there’s no single right answer. Some keto runners go full fasted and take in nothing but salt. Others, like me, add in a bit of carbs without overdoing it.

1. Zero-Carb Route

You rely entirely on fat, water, salt, and maybe MCT or ketone supplements. Some even pack bacon strips or nut butter packets. Yep, bacon. It works for some ultrarunners.

The upside? Steady energy, no blood sugar spikes.

The downside? No “turbo button” if you need to surge late in the race. And digesting fat while running is no joke—especially if your gut isn’t used to it.

I’ve done long training runs fueled by almond butter cookies. Worked fine for a while, but by mile 18? I was begging for something simpler.

2. Hybrid Approach (My Favorite)

This is what I did for the race. A little bit of carbs—maybe 20–30g per hour—mainly through sports drinks and one gel at the halfway mark.

That’s about one-third of what I used to take back in my high-carb days.

Why even take carbs if I’m fat-adapted? Because a marathon is still a beast. At race pace, even keto runners can dip into low blood sugar. A small bump of carbs keeps things steady and sharpens your brain when you start zoning out at mile 20.

Zach Bitter, who literally holds a 100-mile world record, uses around 40g/hour during races—so I figured 20–30g was plenty for me.

What I Took:

• 5g carb from electrolyte drink every aid station
• One gel at hour two (20g carb)
• Total carb intake: around 60–70g for a 3.5-hour marathon

Result? No crash. No bonk. I actually felt better in the last 10K than in some of my past carb-heavy races.

My legs were toast, sure. But my head was clear. I wasn’t desperate for sugar. I even got a little emotional in the final stretch—clear-headed and proud, not dizzy and wrecked.

But to be honest that wasn’t my best race – not even close. No PRs that day but it was a fun event nonetheless.

Salt Is Your Savior

Whatever your fuel plan—don’t forget sodium. I carried salt pills in a baggie and popped one every 45 minutes. No cramping. No bonk.

On keto, you need salt more than the average runner, since we flush it out faster. Throw in a little magnesium and potassium too, but sodium is the king here.

What About Caffeine?

Go for it. Caffeine works on keto just like it does with carbs—maybe even better. It can help you tap into fat stores and keep you alert when your legs want to quit.

I saved my caffeinated electrolyte drink for the second half, and it gave me a solid boost.

During the Race: Listen to Your Body, Not Just Your Watch

Running a marathon on keto isn’t just about fueling differently—it feels different too. You’re not crashing from a sugar high, but you still need to stay alert to the signs your body throws at you.

Here’s what I’ve learned the hard way:

The Slow Fade

You might not bonk the traditional way, but if you start feeling like you’re gradually running on empty—like your engine’s still on but barely—it’s probably a fuel issue.

For me, when that happened around mile 18, I took in a tiny hit of carbs and felt the difference.

Doesn’t mean you’re broken—just need a little bump.

Cramping Up? That’s a Warning Shot

At mile 20 of one of my keto races, my left calf gave me a little spasm. Not full-on cramp, but a “Hey, don’t ignore me” moment.

I popped a salt pill and kept going.

That was my reminder: electrolytes are non-negotiable on keto. If you feel a twitch, don’t wait.

Gut Check

One of keto’s perks? Your stomach isn’t drowning in gels.

I didn’t have any of that gross sloshy feeling in my gut. My stomach was calm from start to finish.

But I’ve seen runners get queasy if they go heavy on fat or protein mid-race—those digest way slower. Sometimes it’s dehydration too. Either way, be ready to adapt.

I skipped a nut butter pack once when I felt weird, and that probably saved my day.

Steady Mind, Slippery Motivation

Here’s something no one tells you: without the carb rollercoaster, your brain stays chill.

Maybe too chill.

I never had that mid-race freak-out moment like I do sometimes when I miss a gel. But I also had to remind myself to push.

At mile 23, I gave myself a mental slap—“You’ve got fuel left. Time to dig.”

That even-keel energy is great, but don’t let it lull you into cruise mode.

Stay in the fight.

Crossing the Finish Line—Fueled by Fat (and Maybe a Bit of Stubbornness)

When I hit that final stretch, it wasn’t my fastest time ever—but man, it was controlled.

I didn’t stumble to the banana table like a zombie. I remember thinking, “Wait, is that it?”

I craved salty broth, not sugar. No crash. No regret.

Afterward, yeah, I had carbs. Big coconut water, rice at dinner—earned it.

That didn’t undo my fat-adaptation. The race was done. The work was done.

Refueling after isn’t cheating—it’s smart.

Funny enough, I heard a story on Reddit from a guy who ran his marathon on keto and only lost 1kg compared to the 2–3kg he’d usually drop with a carb-heavy race.

Makes sense. Glycogen holds water. Burn fat instead, and you hold on to more hydration.

I noticed the same—no gaunt, sucked-dry look in the mirror post-race. Felt like I still had gas in the tank.

This experiment taught me to respect both fat and carbs. More than anything, it reminded me that there’s no one-size-fits-all solution.

The internet loves extremes. Real runners just want to get stronger.

If you go keto for your marathon, do it for you. Not for the hype. Not to prove a point.

And if it doesn’t work, no shame in pivoting. Take what helps and leave the rest.

You might find that you don’t need six gels anymore—or maybe you just really like how coconut oil makes your coffee taste.

Running offers fantastic health benefits, from reducing the risk of cardiovascular issues to building muscle and burning fat. It’s a go-to exercise for many of us. But there’s a catch – the high-impact nature of running can lead to injuries or worsen existing conditions, especially in your lower body.

Your big toe might seem small, but it plays a big role in generating forward momentum as you dash down the track.

This tiny joint, also known as the MTP joint, plays a crucial role in generating forward momentum while you’re hitting the pavement. However, it’s also susceptible to various overuse injuries.

In this article, we’re diving into the common causes of big toe pain while running. We’ll explore their symptoms, treatment options, and, most importantly, how to prevent these issues from slowing you down.

The Anatomy of the Big Toe

Understanding the anatomy of the big toe is essential to grasp the potential causes of toe pain in runners.

The foot is a complex structure composed of bones, ligaments, muscles, and tendons, all working together to support your weight and enable movement. When runners experience foot injuries, various components of this intricate network can be affected.

One crucial element of the foot is the metatarsophalangeal (MTP) joint, located at the base of the big toe. This joint plays a vital role in the mechanics of walking and running, allowing the foot to roll forward, push off the ground, and flex with each step. Despite its small size, the big toe bears a significant amount of weight and contributes to the overall function of the foot. Research has shown that approximately 5 percent of running injuries involve the big toe joint.

When the MTP joint becomes stiff or experiences issues, it can lead to pain and discomfort, making weight-bearing activities, including running, especially challenging. To better understand toe pain in runners, it’s important to explore the potential causes and appropriate actions to address these issues.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How to Treat Big Toe Joint Pain From Running

Without further ado, let’s look at the main cause of big toe pain in runners as well as how to treat them.

Hallux Rigidus

Hallux rigidus, also known as turf toe or stiff big toe, is a common condition that can cause significant pain and discomfort in the big toe joint. It is characterized by degenerative arthritis of the metatarsophalangeal (MTP) joint of the big toe and is the second most common condition affecting the big toe, following bunions. This condition can result from various factors, including injury to the toe or overuse, which can make walking and standing difficult.

Runners may experience turf toe due to the strain placed on the MTP joint during running or by stubbing the toe while running. Overuse of the joint, such as running long distances or running too frequently, can also contribute to the development of hallux rigidus. Common symptoms of this condition include pain while bearing weight on the affected toe, swelling near the base of the big toe, and limited mobility of the big toe.

Early diagnosis and treatment are essential for effectively managing hallux rigidus. Proper shoes with a roomier toe box can help reduce friction and pressure on the base of the toe. Stiff-soled shoes may also provide relief. Non-surgical treatments, such as over-the-counter pain medications, orthotic inserts, physical therapy, and corticosteroid injections for pain and swelling, are often recommended.

In severe cases where conservative treatments are ineffective, surgery may be necessary to alleviate pain and restore joint function. The specific surgical intervention required depends on the extent of damage to the joint, as determined by a physician through various diagnostic tests, including X-rays. Multiple surgeries may be needed to address all aspects of the condition.

If you suspect you have hallux rigidus or are experiencing symptoms of a stiff big toe, it is crucial to consult with a healthcare professional for a proper diagnosis and personalized treatment plan. Early intervention can significantly improve the prognosis and facilitate a gradual return to running and other physical activities.

Additional Resource – Running with Hemorrhoids

Ingrown Toenail

Ingrown toenails can be a painful and uncomfortable condition caused by the toenail growing into the skin of the toe. This often occurs when the toes rub against the front of tight or ill-fitting footwear, leading to the toenail piercing the skin and growing into it. Cutting the toenail too short or curving it too far when trimming can also contribute to ingrown toenails.

Common symptoms of ingrown toenails include tenderness, darkened skin around the affected nail, swelling, and redness. In some cases, an infection may develop, leading to pus drainage from the area.

If you suspect you have an ingrown toenail, it is essential to address it promptly to prevent further discomfort and complications.

Here are some steps to manage ingrown toenails

• Keep the area clean: Wash your feet regularly with soap and water to prevent infection.
• Soak the foot: Soaking the affected foot in warm water a few times a day can help reduce pain and swelling. Add Epsom salt to the warm water for added relief.
• Wear comfortable shoes: Choose footwear that provides ample room for your toes and avoids putting pressure on the affected toenail. Open-toed shoes or sandals can be beneficial during the healing process.
• Over-the-counter pain relievers: Non-prescription pain relievers, such as ibuprofen or acetaminophen, can help alleviate pain and inflammation.
• Avoid self-surgery: While it may be tempting to attempt to remove the ingrown nail yourself, it’s generally best to leave it alone. Self-surgery can lead to infection and further complications.
• Consult a healthcare professional: If the pain persists, it’s advisable to consult a healthcare provider. They may recommend antibiotics if an infection is present or perform a minor surgical procedure to remove the ingrown portion of the nail.

Blisters

Blisters can be a painful consequence of excessive friction and moisture, especially in hot and humid conditions. These fluid-filled pockets can form on various parts of the foot, including the toes, due to the repetitive rubbing of the skin against socks or shoes.

One crucial aspect of blister prevention is paying attention to any early signs of tenderness or discomfort on your toes or other susceptible areas of your feet. Catching these warning signs early can help you take preventive measures before a blister develops.

Here are some strategies to prevent blisters on your toes while running:

• Proper footwear: Ensure your running shoes fit correctly and provide enough space for your toes. Shoes that are too tight can increase friction and blister formation.
• Moisture-wicking socks: Choose moisture-wicking socks designed for running. These socks help keep your feet dry by wicking away sweat and reducing the chances of friction-related blisters.
• Lubrication: Apply a lubricant or anti-chafing product to areas prone to blisters. Common choices include petroleum jelly or specialized anti-blister products.
• Correct lacing: Experiment with different lacing techniques to find the one that minimizes friction on your toes. Some runners find that using a loop lacing technique or skipping specific eyelets can help reduce pressure points.
• Foot care: Keep your feet clean and dry before putting on your socks and shoes. Consider using foot powder to reduce moisture.
• Gradual adaptation: If you’re breaking in new running shoes, gradually increase your mileage to allow your feet to adapt to the footwear.

Additional Resource – Your guide to runners itch

Plantar Fasciitis

Experiencing stabbing pain in the bottom of your foot or heel post-run, after long periods of sitting, or first thing in the morning?

Plantar fasciitis could be the culprit.

Plantar fasciitis is an infamous overuse injury that causes inflammation of the plantar fascia. The plantar fascia is the tissue that attaches to the heel bone and extends across the bottom of your foot. This bundle of tissue functions as a shock absorber that also supports the foot’s arch during weight-bearing.

Plantar fasciitis is common among runners and one of the leading causes of heel pain. The condition is common among runners who have flat feet, but it can also offer those with high arches.

Treating

If you suspect you’re dealing with plantar fasciitis, take a few days off immediately.

• Rest: Give your foot some time to heal by reducing or temporarily stopping your running activities. Overuse is a common cause of plantar fasciitis.
• Icing: Apply ice to the affected area for about 15-20 minutes several times a day to reduce inflammation and alleviate pain.
• Stretching: Perform gentle stretching exercises for the calf muscles, Achilles tendon, and plantar fascia. Stretching can help relieve tension and promote healing.
• Footwear: Ensure you have appropriate running shoes that provide adequate arch support and cushioning. Orthotic inserts may also be beneficial for some runners.

If pain refuses to dissipate, consult a foot specialist for a thorough diagnosis.

Stress Fractures

If you just took up running or started running more than usual and are dealing with localized, acute pain, you might have a stress fracture.

Stress fractures of the toes are common among runners. These consist of a small crack in the bone or a serious bruising within a bone. The condition is usually caused by repetitive activity and overuse.

Foot stress fractures typically impact the end of the long bones in the foot (the metatarsals), at the base of the pinky toe (the fifth metatarsals), and in the bones of the ankle joint.

Swelling and pain are the most common symptoms of a stress fracture, but you might also notice discoloration around the toe.

Left ignored, a stress fracture can turn into a complete fracture where the bones break through and dislocate.

Treating

Rest: The most crucial aspect of stress fracture treatment is rest. Avoid putting weight on the affected foot or engaging in activities that exacerbate the pain.

• Ice: Apply ice to the affected area to reduce swelling and discomfort.
• Compression: Consider using compression bandages or sleeves to reduce swelling and provide support.
• Elevation: Elevate your foot to reduce swelling, especially when resting.
• Orthotics: Consult with a healthcare provider to assess your footwear and possibly recommend orthotic inserts or changes to your running shoes.
• Physical Therapy: Physical therapists can guide you through exercises to maintain strength and flexibility in the rest of your body while your foot heal

Additional Resource – Here’s your guide to calf pain while running

Other Causes of Big Joint Pain In Runners

Big toe pain in runners can have various causes, and it’s essential to consider other potential culprits beyond the more common conditions mentioned earlier.

Here’s a brief overview of some of these additional causes:

• Raynaud’s Disease: This condition affects blood circulation, leading to temporary narrowing of the blood vessels in response to cold temperatures or stress. It can cause pain and numbness in the extremities, including the toes.
• Rheumatoid Arthritis: An autoimmune disease that can affect joints, including those in the toes. It often causes pain, swelling, and stiffness in the affected joints.
• Morton’s Neuroma: This is a thickening of the tissue around a nerve leading to the toes, often between the third and fourth toes. It can cause sharp, burning pain and numbness in the toes.
• Gout: Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints. It can lead to sudden and severe pain in the big toe joint.
• Sesamoiditis: Inflammation of the sesamoid bones, which are small bones located beneath the big toe joint, can cause pain in the area.
• Bunion: A bunion is a bony bump that forms at the base of the big toe. It can cause pain and discomfort, especially during activities like running.
• Turf Toe: This is a sprain of the ligaments around the big toe joint and is common in athletes, including runners. It can result from hyperextension of the big toe.
• Capsulitis: Inflammation of the joint capsule surrounding the big toe joint can lead to pain and limited range of motion.

Symptoms and treatment options can vary depending on the cause of the pain, so at the end of the day, you’re better off consulting your doctor for a thorough examination.

Additional resource – Chiropractor for runners

How To Prevent Big Toe Pain While Running

You can take many steps to protect yourself against big toe pain while running.

Some of these include:

Strengthen Your Soles

Strengthening the muscles in your feet, especially those around the big toe, can indeed help improve your running performance and reduce the risk of injuries. Stronger foot muscles provide better support and stability during your runs. Here’s a brief overview of an exercise you can try to strengthen your big toe and the surrounding area:

Big-Toe Raises:

Stand with your feet flat on the ground and your weight evenly distributed. Lift your toes off the ground while keeping your heels planted. Try to raise only your big toes, leaving the other toes on the ground. Hold this position for a few seconds, then lower your big toes back to the ground.

Repeat this exercise for several repetitions.

As you progress and your strength improves, you can increase the duration and repetitions of this exercise. It’s essential to perform exercises like these regularly to maintain strong foot muscles, which can benefit your overall running performance and comfort.

Warm up & Stretch

Warming up and stretching are essential components of a good running routine, helping to prepare your body for the demands of exercise and reducing the risk of injuries. Here’s a bit more detail on how to approach warm-up and stretching:

Warm-Up:

Begin your runs with a dynamic warm-up routine that includes movements like leg swings, high knees, butt kicks, and hip circles. These dynamic stretches help increase blood flow, improve flexibility, and activate the muscles you’ll use during your run.

Aim for 5-10 minutes of dynamic stretching to adequately prepare your body for the workout ahead.

Cool Down and Static Stretching:

After your run, spend 10-15 minutes on static stretching to improve flexibility and reduce muscle tension.

Focus on stretching major muscle groups, including your quadriceps, hamstrings, calves, hip flexors, and glutes.

Hold each stretch for about 20-30 seconds, feeling a gentle stretch without pushing yourself to the point of pain.

Stretching helps relax and lengthen muscles, which can aid in recovery and reduce the risk of post-run soreness.

Additional resource – Sore quads after running

Your Running Shoes

Finding the perfect pair is like hitting the jackpot in the running world. Here’s the lowdown, spiced up with some tips and facts:

Step 1: Comfort is Key

You’re gearing up for a run, and you slip into those running shoes that feel like a warm hug for your feet. That’s the sweet spot you’re aiming for. Comfort is your North Star here. If the shoes don’t feel right, move on – it’s a deal-breaker.

Step 2: Know Thy Feet

Get to know your feet like the back of your hand. What’s your foot type? High arches, flat feet, or that Goldilocks “neutral” type? This nugget of self-knowledge will guide you to the right shoe category.

Step 3: Match Your Terrain and Goals

Running goals, terrain, and shoe types go together like peanut butter and jelly. Trail running, road racing, sprints, marathons – they each have their own shoe match made in heaven. Choose wisely to level up your running game.

Step 4: Check the Sole Story

The stiffness of the soles matters. Imagine running on shoes as hard as a rock – ouch! On the flip side, shoes that flop around like spaghetti don’t offer the support you need. Find that sweet spot of cushioning and support for your precious tootsies.

And here’s the secret sauce: studies have shown that proper running shoes can reduce the risk of injury. So, your choice of kicks isn’t just about style – it’s about keeping those feet happy and healthy.

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

Massage Often

After you’ve conquered those miles, it’s time to give your feet the royal treatment. Here’s a little secret: regular massages are like a VIP pass to foot bliss.

Step 1: A Date with Your Feet

Block out at least 10 to 15 minutes for a soothing foot massage. It’s not just about pampering; it’s about preventing those pesky injuries.

Step 2: Nerves Need Love Too

Your feet have a network of nerves that are like tiny messengers telling you how you’re hitting the ground. Regular massages wake them up, making you more aware of your stride. It’s like a secret weapon for your running form.

Additional Resource – How To Prevent Ankle Pain For Runners

Take Enough Rest

Listen up, runners! Your feet are like the unsung heroes of your body, and they deserve some downtime, too.

Step 1: Time to Recharge

Just like after a long day of work, your feet need a break. Give them at least two days off from running each week to prevent overuse injuries.

Step 2: Race to Rest

If you’re training for a race, don’t forget about rest days. Schedule at least one day of complete rest and use the others for cross-training. You can switch it up with strength training, swimming, cycling, or yoga – whatever floats your boat and is easy on those feet.

Step 3: Mileage Magic

Want to increase your weekly mileage? Here’s a golden rule: stick to the 10 percent rule. Gradually add distance, and your feet will thank you.

Additional Resource -Your guide to jaw pain while running

When To See A Doctor

isten up, folks! When it comes to foot pain, don’t play the waiting game.

Step 1: Pay Attention

If your feet are giving you grief, don’t ignore it. Foot pain can be a sign of trouble brewing, and the longer you wait, the worse it can get.

Step 2: Seek Professional Help

Don’t hesitate to reach out to your doctor. They’re the experts and can pinpoint the issue, offer short-term treatments, and even suggest strategies to prevent future pain. Plus, they can recommend at-home treatments to ease the discomfort.

Remember, running through pain might seem tough, but it’s not worth the risk of long-term injury. So, when in doubt, check it out!

Here’s the full guide to arch support for running

Here’s the full guide to Running with bunions

How to prevent Foot pain in runners

Big Toe Joint Pain From Running – The Conclusion

There you have it! If you’re suffering from big toe joint pain while or after running, then this post has you covered. The rest is just details.

Thank you for stopping by.

Keep running strong.

Are you a runner on the hunt for that extra edge in performance? Well, you’re in the right place!

Let’s face it, the world of fitness supplements can be overwhelming, especially if you’re new to the game. There’s a supplement for everything, from turbocharging recovery to giving your muscles that extra oomph and even boosting your lung power.

But worry not, my running friend. In today’s article, we’re going to navigate this supplement maze together. I’ll be your guide to uncover some of the best supplements for runners, ensuring your high-performance engine keeps humming at its best.

So, if you’re ready to explore the world of running supplements and take your running game to the next level, let’s lace up those shoes and get started!

Note – Please keep in mind that the supplement world is vast and constantly evolving. Today, I’ll share some well-researched supplements that have proven benefits for runners. However, it’s essential to remember that the supplement industry is a massive business, and not every product out there is worth your hard-earned money.

While seeking ways to enhance your running performance, it’s crucial to rely on science-backed options. To optimize your post-run recovery, consider some of the best recovery supplements for runners, including BCAAs, omega-3 fatty acids, and magnesium, all of which have strong research backing their effectiveness in reducing muscle soreness and enhancing overall recovery.

What is A Supplement?

Sports supplements are a powerhouse of performance-boosting goodies that are custom-made for athletes and fitness fanatics. They’re like a turbocharged version of your regular diet, delivering a range of benefits that go beyond what you get from your everyday meals.

We’re talking about a diverse squad here, including:

• Amino acids: These are your trusty sidekicks for muscle recovery.
• Vitamins: The essential alphabet for keeping your body in top shape.
• Herbs: Nature’s little helpers for various fitness goals.
• Minerals and electrolyte-rich drinks: The hydration heroes.
• Bone & joint support compounds: Keeping your frame strong and sturdy.
• Other botanicals: A wide world of natural goodness.

So, supplements are like your fitness toolkit, packed with specialized tools to help you smash those goals. Whether you’re looking to recover, energize, strengthen, or do something else entirely, there’s probably a supplement out there for you.

Do supplements work?

Ah, the million-dollar question.

Well, it’s a bit like navigating through a foggy forest. Science suggests that certain supplements might lend a hand with certain types of exercise, but here’s the plot twist: they’re no magical shortcut to fitness heaven.

See, experts advise that supplements can be helpful sidekicks, but they’re no replacement for a healthy, balanced diet.

And here’s where the plot thickens: while many sports supplement companies make grand claims, only a select few have the research receipts to back them up.

To add a twist, some supplements might come with hidden surprises, like harmful additives and sneaky artificial compounds not mentioned on the label.

What’s more?

Supplements don’t have to pass any strict Food and Drug Administration (FDA) tests before hitting the shelves. It’s like the Wild West out there!

So, here’s the golden rule: if you’re considering playing the supplement game, make a pit stop at your doctor’s office first. No dice-rolling with your health!

Oh, and here’s a pro tip for the journey: store your supplements in a cool, dry place to keep them pristine. Don’t go rogue and take more than the recommended dose, and if you encounter any side effects, it’s time to drop the supplement like a hot potato.

Do Runners Need Supplements?

When it comes to supplements, runners don’t necessarily need them like a squirrel needs nuts for winter.

In fact, I’d say runners probably shouldn’t pop those pills and powders unless a wise doctor in a white coat gives the green light.

So, what’s the game plan? Well, step one is to make a pit stop at the doc’s office for a checkup, especially if you’ve been grinding those miles or made some major lifestyle changes recently. Safety first!

Remember, supplements for runners are like sidekicks to your diet’s superhero. They can swoop in to save the day if there’s a nutrient deficiency, but they’re not the main show.

So, lace up those running shoes, hit the pavement, and let your diet be your trusty fuel. And if things feel off, that’s when you bring in the health experts for backup!

Be Careful

I’m not a doctor, and I’m not here to give you a prescription for supplements. The decision to take supplements should be based on your individual circumstances and needs.

Several factors can come into play, including:

• Your training intensity and volume. If you’re pushing the limits with your mileage and intensity, supplementation might become more important.
• Your competitive level. If you’re a serious competitive runner, your training demands might necessitate supplements.
• The quality of your diet. If your dietary choices aren’t the healthiest, or if you have dietary restrictions, supplements could fill in the gaps.
• Your blood test results. If your blood work reveals specific nutrient deficiencies, supplements might be recommended.

Now that we’ve covered some of the potential drawbacks of supplements, let’s dive into the actual list.

The 9 Best Supplements For Runners

In today’s market, there are many innovative supplement options available to cater to the specific needs of athletes and runners.

Let’s dive into some of the most recommended supplements for runners and how to make the most of them.

1. Protein

Protein is indeed a vital supplement for runners and athletes. It plays a crucial role in muscle repair and recovery, which is essential for maintaining performance and preventing injuries. When you engage in activities like running, your muscles undergo stress and breakdown, and adequate protein intake helps in rebuilding and strengthening them.

To determine how much protein you should consume, it’s recommended to aim for approximately 0.8 to 1.1 grams of protein per pound (or 1.6 to 2.2 grams per kilogram) of body weight per day. This means that, for instance, a 160-pound individual should target around 140 to 180 grams of protein daily. Meeting this requirement through dietary sources can be challenging, which is where protein supplements become beneficial.

Whey protein, especially hydrolyzed whey protein, is an excellent option for runners. It is known for its quick absorption into the muscles, making it an efficient choice for post-exercise recovery. Whey protein is considered a high-quality protein due to its high biological value and has been shown to support recovery and limit muscle protein breakdown.

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

2. Electrolytes

Electrolytes are crucial for runners, especially when training in hot weather. These charged ions play a vital role in various bodily functions. While you can meet your electrolyte needs through your diet, excessive sweating during long, hot runs can lead to imbalances.

Signs of electrolyte deficiency include nausea, dizziness, muscle weakness, soreness, fatigue, cramping, and, in severe cases, blood pressure and heartbeat issues, as well as an increased risk of stroke.

Fortunately, there are electrolyte drink tablets available to help replenish lost electrolytes after your workouts, leaving you feeling refreshed instead of tired and sluggish. These tablets typically contain potassium and sodium, essential for proper hydration.

While some sports drinks also contain electrolytes, they often come with added sugars. In contrast, electrolyte tablets contain only the necessary electrolytes and are designed solely for hydration. Look for tablets that can be dissolved in water or taken in capsule form, whichever is more convenient for you.

When selecting an electrolyte supplement, ensure it includes essential electrolytes like sodium, calcium, magnesium, and potassium. Prioritize products that offer a reasonable price per serving and are easy to use. The key is to stay hydrated and maintain your electrolyte balance for optimal running performance.

3. Magnesium

Magnesium is a critical micronutrient that many people are deficient in, and it plays a vital role in numerous biological processes. For runners, magnesium is even more essential due to its involvement in various aspects of exercise performance.

This coenzyme is responsible for approximately 300 reactions in the body and influences bone health, blood pressure, nerve function, and muscle contraction. Specifically for runners, magnesium helps regulate heart rhythm, lower blood pressure, facilitate proper muscle contraction, and is crucial for ATP production—the primary energy source for our cells.

However, surveys have indicated that a significant portion of the American population, around 85 percent, is deficient in magnesium. Given that many individuals in developed countries lead sedentary lives, it’s likely that trained athletes, especially those who log high mileage each week, may also experience magnesium shortages.

Magnesium deficiencies can exacerbate the loss of various vitamins and minerals as the body struggles to absorb nutrients from the gut. To address this, it’s important to include magnesium-rich foods in your diet, such as leafy vegetables (e.g., spinach), nuts, whole grains, seeds (e.g., Brazil nuts, pumpkin seeds, cashews), legumes, and bananas.

Supplementing with magnesium is another option, and there are different forms available, including magnesium oxide, citrate, glycinate, malate, and chloride. When selecting a supplement, it’s essential to read the labels carefully. Avoid amino acid oxide-based supplements like magnesium carbonate and magnesium glycinate if you’re prone to stomach issues while running. Instead, opt for magnesium malate and magnesium glycinate chelates, which tend to be more digestible and absorbable by the body.

The appropriate daily magnesium intake varies depending on individual needs. If your doctor prescribes magnesium supplements to address a deficiency, you should generally take more than 250 mg daily.

However, be cautious with the dosage, as excessive magnesium intake can lead to diarrhea and digestive problems. The recommended daily allowance for the general population is approximately 450 mg for men and 350 mg for women. Research suggests that athletes, especially runners, may benefit from safely taking 600 to 800 mg of magnesium daily.

4. Vitamin B12

Vitamin B12 is a crucial nutrient that can significantly impact your running performance and overall well-being. If you frequently experience fatigue or lethargy or seek to enhance your running capabilities, it’s worth considering increasing your vitamin B12 intake.

Vitamin B12 serves various vital functions in the body, including:

• Facilitating protein absorption
• Ensuring the release of dietary folate into the body
• Maintaining healthy blood cells
• Promoting muscle strength
• Reducing fatigue and tiredness

A deficiency in vitamin B12 can lead to neurological issues and a range of unwanted symptoms. Weak muscles and fatigue may occur because your body can’t produce enough red blood cells, which are responsible for delivering oxygen and nutrients to working muscles during running. Severe deficiency cases can even affect your balance, increase the risk of falls, and cause mouth ulcers.

While vegans are particularly susceptible to B12 deficiency, anyone can be at risk if they don’t consume enough B12-rich foods. Whole grains, leafy greens, eggs, nuts, and dairy products are natural dietary sources of vitamin B12.

Ideally, vitamins should be obtained from a balanced diet whenever possible. However, if you believe you’re not getting enough B12 through your diet, supplementing with a B-complex vitamin may be a safe option, especially under the guidance of a certified physician.

When it comes to supplements, vitamin B12 is available in two primary forms: methylcobalamin and cyanocobalamin. While cyanocobalamin is more cost-effective, it’s less readily absorbed by the body and may not effectively address your deficiency. When choosing a supplement, check the label for vitamin B12 in the form of methylcobalamin, which is more bioavailable and effective.

5. Iron

Feeling unusually tired and can’t pinpoint the cause? Low iron levels might be the culprit, making iron supplementation a valuable consideration for runners as a form of insurance. However, it’s essential to be aware that even with supplementation, factors like gut health and inflammation can still put you at risk of iron deficiency.

Why is iron so crucial for runners? Iron is a mineral responsible for oxygen transport throughout your body, especially to working muscles. It plays a vital role in energy production and the distribution of oxygen via red blood cells, making it particularly important for athletic performance.

Unfortunately, research has shown that more than 56 percent of runners suffer from iron deficiency, significantly impacting their performance. Several factors make runners more susceptible to this deficiency, including excessive sweating, gastrointestinal (GI) issues, and a condition known as “foot strike hemolysis.”

This condition, often referred to as runner’s anemia, occurs when the repetitive stresses of running damage red blood cells as they pass through the feet.

Female runners face an increased risk of iron deficiency due to menstruation and may require additional supplementation.

So, how should you address this? Iron-rich food sources include red meats, grains, and black beans. When considering iron supplements, it’s advisable to undergo a blood test to assess your current iron levels. This not only helps determine if you have a deficiency but also establishes a baseline for tracking improvements with supplementation. Remember, you can’t enhance something you can’t measure.

To maximize iron absorption, increase your intake of vitamin C, which assists your body in absorbing iron effectively. By addressing iron deficiency, you can potentially alleviate fatigue and enhance your running performance.

6. Calcium

Calcium isn’t just about maintaining strong bones; it’s essential for various organ systems’ proper function. This mineral plays a crucial role in nerve signal transmission, heart rhythm regulation, and muscle contraction. For runners, calcium is particularly important in preventing stress fractures and knee problems.

Runners have higher calcium requirements compared to the average person, but the specific daily intake can vary based on factors like age, training level, and weight. Younger runners might need around 1,300 mg daily, while older ones may manage with about 1,000 mg.

Apart from supplements, there are dietary sources rich in calcium that runners can incorporate into their nutrition. These sources include dairy products, leafy green vegetables, and salmon. Additionally, calcium-fortified beverages like soy and almond milk are excellent alternatives, especially if you can’t consume dairy products.

To ensure optimal calcium absorption, it’s essential to have an adequate intake of vitamin D. This fat-soluble vitamin plays a vital role in calcium absorption, making it a critical companion for maintaining strong bones and overall health.

7. Vitamin D

Vitamin D deficiency is more common than you might think, with research revealing that approximately 75 percent of adults are deficient in this essential nutrient. Even among runners who average 20 miles a week, three-quarters were found to have low vitamin D levels, according to a study conducted at the Cooper Clinic in Dallas.

Vitamin D isn’t just important for bone health; it also has a significant impact on cardiovascular health, mood, and immune system function. As a runner, it’s crucial to ensure you’re meeting your daily vitamin D needs.

If you’re concerned about your vitamin D levels, it’s wise to get tested by measuring your blood levels of 25-hydroxyvitamin D. Your doctor can assess whether you’re at risk of deficiency and recommend an appropriate dietary or supplement plan. These blood tests are relatively inexpensive, typically ranging from $30 to $50, and can be combined with other tests for a comprehensive blood panel profile.

The primary source of vitamin D is direct exposure to sunlight, as your skin can produce this nutrient from cholesterol when exposed to UVB rays.

However, various factors such as sun protection, skin color, and genetics can affect how much vitamin D your body generates from UVB light. Additionally, there are limited food sources of vitamin D, making supplements a practical option for many individuals.

Considering these factors, runners, especially those who are deficient, may require around 5000 IU of vitamin D per day for eight weeks to reach a blood level of 40 ng/mL. It’s worth noting that vitamin D is fat-soluble, so consuming it alongside a source of dietary fat can enhance absorption.

8. Probiotics

Gastrointestinal issues can be a common challenge for runners. If you’re someone who experiences stomach problems during your runs, maintaining a healthy gastrointestinal (GI) tract can make a significant difference.

Probiotics, which are beneficial bacteria found in certain foods and supplements, can play a crucial role in supporting digestive and gut health.

Probiotic-rich foods help balance the friendly bacteria in your digestive system. This balance is essential for reducing the risk of various digestive disorders, promoting heart health, enhancing your immune system, and more. On the flip side, an imbalance in gut bacteria can lead to increased inflammation and various health problems.

If you’re committed to reducing instances of skipping runs due to feeling run down or experiencing stomach issues, probiotics can be a valuable addition to your routine.

Probiotics can be obtained from foods like sauerkraut, yogurt, miso, kimchi, tempeh, and kombucha. Alternatively, you can opt for probiotic supplements. However, it’s important to choose your supplements carefully because not all products labeled as “probiotics” may be suitable for your specific microbiome.

When it comes to selecting probiotics for runners, the best choices should be tailored to your individual needs, including factors like recovery, performance, immunity, and overall gut health. To find the most suitable probiotic options for your training goals and health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian. They can provide personalized recommendations based on your unique circumstances.

9. Omega-3s

Omega-3 fatty acids, commonly found in fish oil, offer a wide range of health benefits, and they can be particularly beneficial for runners. Research suggests that these fatty acids help reduce inflammation, limit the build-up of lactic acid in muscles, and contribute to longer runs, reduced soreness, and faster recovery.

Furthermore, omega-3s have been shown to improve immunity, alleviate inflammation, and potentially reduce workout-induced muscle damage and delayed onset muscle soreness. For runners, incorporating omega-3 fish fatty acids into their routine can be highly advantageous.

It’s important to note that our bodies cannot produce omega-3 fatty acids, so we need to obtain them through our diet or by taking supplements. Experts typically recommend a daily intake of approximately 250 mg to 600 mg of DHA and EPA omega-3 fatty acids. This is equivalent to consuming two to three seafood meals per week, as per the Dietary Guidelines for Americans 2020. Additionally, the recommended daily intake for ALA omega-3 fatty acids is around 1600 mg for men and 1100 mg for women.

Where and how To buy Running Supplements

You can purchase running supplements from various sources, including health food stores, pharmacies, grocery stores, and online retailers. However, it’s crucial to ensure that you’re buying high-quality supplements that meet your specific needs.

Here are some tips to help you make informed choices

• Choose Reputable Retailers: Always buy supplements from reputable and trusted retailers. Look for stores or websites with a good track record for selling genuine products.
• Check Ingredient Lists: Select supplements with the fewest extra ingredients and no added fillers. This ensures that you’re getting the active ingredients you need without unnecessary additives.
• Third-Party Testing: Look for supplements that have been independently tested for quality and purity. Organizations like Consumer Labs provide reviews and evaluations of various products, helping you assess their quality.
• Beware of Extremely Low Prices: While cost is a consideration, extremely cheap supplements may raise concerns about their quality and authenticity. If a product is significantly cheaper than similar options, it’s essential to scrutinize it thoroughly.
• Price Doesn’t Always Equal Quality: Conversely, the most expensive product on the market doesn’t necessarily make it the best for your needs. Evaluate the ingredients, dosage, and intended purpose of the supplement to determine its suitability for your goals.

The 9 Best Supplements For Runners – The Conclusion

There you have it! Today’s article should get started on getting to know the most important supplements for runners.

Remember that when your body is running low on essential nutrients, you might be causing more harm than good.

How much protein do runners need? If the answer intrigues then you’re in the right place.

Here’s the truth.

Whether you’re running to lose weight, training for your first 5K, or aiming to complete a sub-4 hour marathon, you already know that your body requires more nutrients than the average person.

Overall, most runners focus on getting an adequate amount of carbohydrate in their diet, but protein is equally important. In fact, as a runner—or endurance athlete—protein is integral to your training.

The macronutrient is one of the primary macronutrient groups you need each day as it helps in tissue repair, immune function, injury prevention,  and exercise recovery—I can go on and on, but you get the picture.

But how much protein does a runner need?

Protein intake for runners isn’t rocket science.  As long as you’re getting enough of the macronutrient, you’ll be on the right path.

Protein needs vary between runners, largely depending on training goals, intensity, and time spent training.

In most cases, if you’re eating a well-balanced, nutritious diet with plenty of quality protein sources, you definitely are getting enough protein.

In this article, I’ll break down runners’ needs for protein and share a few practical guidelines on making the most out of this valuable nutrient.

Sounds great? Let’s get started.

What Protein?

Let’s start at the beginning – what protein is?

Protein is the building block of muscle. It consists of the amino acids that make up muscle tissue.

That’s not the whole story. The macronutrient is also key for repairing damaged muscle tissue.

It aids in recovery and is a key macronutrient for human survival. Skip on protein, and your body may start eating itself.

What’s more?

Protein can also function as a fuel source, providing about 10 percent of the energy needed to sustain endurance training—like running.

For these reasons—and some more—as a runner, you need protein—and you need it more than the average person.

That’s why if you want to perform your best, you’ll need to add plenty of protein-rich foods into your diet.

Do Runners Need Protein?

Of course, they do. After all, protein is the building block of muscle and all that.

Rich protein foods and shakes aren’t just for strength buffs.

If you engage in any form of exercise that damages muscle tissue, your body will require some amount of protein to repair and recover itself.

Running breaks down your muscle tissue. The longer and/or faster you run, the more muscle damage.

When your muscles aren’t getting enough protein, this can severally limit your ability to get faster and fitter.  By consuming protein, you’ll help build that muscle back so you can keep on running your best.

What’s more?

Long distance runners require more protein each day than recreational runners.

Trying to build muscle?

If you’re lifting heavy while sticking to a regular running program, your protein needs will go up. This is especially the case if you’re trying to build muscle.

Not A Fuel Source

Although protein does provide some of the energy burnt during exercise, it shouldn’t be considered a fuel source. Instead, think of protein as a muscle builder, repairer, and re-conditioner.

It drastically helps in muscle damage and reduces the impact of cortisol, the stress hormone which is behind the breaking down of muscles.

For more on the roles of protein during exercise, check the following resources:

• International Society of Sports Nutrition Position Stand: protein and exercise
• Dietary protein and exercise: Is there a winning combination?
• Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method
• Variable-Intensity Simulated Team-Sport Exercise Increases Daily Protein Requirements in Active Males
• The importance of protein intake in master marathon runners
• Whey Protein Improves Marathon-Induced Injury and Exercise Performance in Elite Track Runners
• Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery

How Much Protein Do Runners Need?

Now that you know a thing or two about the importance of protein for runners, let’s get back to the main topic of today’s post – how much protein do runners need?

In short, I’d dare say more than you probably think.

Let’s start with the daily recommended dietary allowed for protein.

The number is around 0.36 grams per pound of body weight.

And yes, this is too low for most adults, research shows.

That’s why the American College of Sports Medicine recommends runners to consume more protein—at least around one gram of protein per kilogram of body weight per day.

For example, if you weigh 160 pounds, you’ll need about 70 grams of protein throughout the day to meet your needs.

But is that enough?

Is it a universal rule?

Again the science begs to differ.

The Research

Let’s check some of the research on the subject

Research conducted by the University of Toronto revealed that runners should strive to consume 1.6 to 1.8 grams of protein per kilogram of bodyweight on training days.

Another study published in the International Journal of Sports Nutrition and Exercise Metabolism reported that track and field runners should consume about 1.6 grams of protein per kilogram of body weight for the best training gains.

To put these numbers into perspective, these protein portions are roughly twice the recommended dietary allowance (RDA) for protein guidelines to the general population.

Again, and I hate to sound like a broken record—runners need more protein than the average person.

My recommendations

Here’s what I’d recommend you do to make sure you have enough protein.

If you’re keeping your mileage within the moderate range—as in, running more than a few hours per week (this includes most recreational and intermediate runners), you consume closer to your body bodyweight in grams of protein.

Keep in mind the more fuel you burn in training, the higher your protein needs to prevent your body from breaking down your muscle to fuel your training.

Logging serious miles every week?

Consider shooting for two grams of protein per kilogram of body weight per day.

To Sum it Up

Here are the three levels of protein intake for runners

• Low activity – Shoot for 0.8 to 1 g of protein per pound of body weight each day
• Regular runner – shoot for more than 1 to 1.3 grams of protein per pound of bodyweight reach
• Heavy training – shot for 1.3 to 1.8 grams of protein per pound each day.

I cannot stress this enough.

Protein Calories in Diet

Protein should make up around 20 to 30 percent of your daily calorie intake. So where should the rest come from?

Overall, carbohydrates should make up to 50 to 60 percent of your daily calorie intake, whereas fat should make up the rest—roughly 15 to 20 percent.

These proportions should be enough to make up for any protein used up for fuel during training as well as support repair and recovery of muscular tissue.

Additional Resource – Creatine For Runners

How to know if you’re getting enough protein

Proportions aside, the best way to tell if you’re getting enough protein—or not—is to pay attention to your body.

After all, protein needs vary from one runner to the next, based on weekly volume, training intensity, and non-running elements such as medical conditions that can alter protein intake needs.

For starters, get an estimate of your daily protein needs. Do this by monitoring your daily calorie intake then determining the total protein content as your baseline.

Next, have an honest talk with yourself.

Are you feeling tired after running Do you have chronic muscle soreness? Are you gaining any muscle? Or losing it? Go through all bases.

Overall, there are a few warning signs that you might lack protein intake. Some of these include

• Low libido
• Chronic slightness, the laziness of fatigue
• Back of sleep
• Lack of mental focus and weak cognition
• Brittle hair and nail
• Loss of muscle tissue or unwanted changes in body composition

If you notice one more of these symptoms, then you’ll want to build up your protein intake.

Try adding an extra serving of protein per meal, and then see how you feel afterward.

Still in doubt? Consult a doctor or a registered nutritionist to find what works for you.

Can You Have Too Much Protein

Having enough protein is good for you, but, just like anything else, consuming too much can be problematic. Overall, when you eat too much protein than you need, the extra is either burned for energy or stored as fat in your fat adipose.

In general, you risk the following by eating too much protein:

• Not getting enough carbs to meet your fuel needs forces your body to turn to protein as a fuel source, which can be quite wasteful.
• Spending a lot of money since most high-quality sources of protein are expensive
• Urinating more often to eliminate waste products of protein breakdown.
• Increasing calcium loss as research shows that a diet high in protein may cause this.

The Best Sources of Protein For runners

As a general rule, high-quality protein sources include:

• Leans meats, preferably grass-fed
• Eggs
• Low-fat dairy

Overall, animal-based source of protein pack in the full spectrum of amino acids for optimal protein absorption.

For example, three-ounce sirloin steak packs about 23 grams of protein, whereas a cup of Greek yogurt has 20 grams.

On the other hand, plant-based protein foods, such as seeds, nuts, quinoa, leafy greens, contain fewer of the essential amino acids, which makes them less protein-dense.

This might fall short of meeting your body’s needs—unless you’re eating a variety of plant-based food and at a higher amount as well.

Again, you might run the risk of ingesting more calories than you should, but it’s a risk most plant-based dieters are willing to take.

Here are some concrete examples of protein intake.

21 grams of protein is the equivalent of;

• Half a chicken breast
• A 3-ounce serving of lean meat, poultry, or fish
• One small hamburger
• One medium pork chop

7 grams of protein equals:

• 1 ounce of cheese
• One egg
• 1/4 cup cottage cheese
• Two egg white
• Half a cup of cooked beans
• 4 ounces of tofu
• Two tablespoons of peanut butter.
• 8 grams of protein equals
• One cup of milk or yogurt

3 grams of protein equals:

• One slice of whole-wheat bread

Additional resources – BCAAs benefits for runners

How Much Protein Do Runners Need? – The Conclusion

There you have it! Today’s post should put you on the right path toward meeting your protein needs while running. The rest is just details.

Thank you for dropping by today.

In the meantime, keep running strong.

David D.

Are you looking for ways to combine keto and running in a safe way?

Then you have come to the right place.

Carbs are the primary energy source on the run.  It’s, in fact, the reason so many runners load up on pasta and bread the night before a long run. Carbs are key.

But over the past few years, the keto diet—a nutrition plan known for its super carb restrictions—has gathered a lot of steam in the fitness world.

And as far as I can tell, a lot of runners from various backgrounds are also embracing this trend.

But can you really run on the keto diet? Is it possible?

In short, the answer is YES—as long as you do it the right way (and are willing to make some sacrifices along the way).

In this article, I’ll share a few practical guidelines on how to adopt the keto diet as a  runner.

What Is The Keto Diet

In essence, the keto diet is a high-fat, mild protein, and super low carbohydrate diet.  It’s similar to the Atkins diet and other low-carb diets, but to properly follow the diet, you’ll need to get into a state of ketosis.

The idea is that you eat a lot of fat and severely restrict your carb intake to exhaust your body’s carb stores and force it to tap into fat for energy.

Doing this forces your body into ketosis, a metabolic state where your body switches to burning fat for fuel since it doesn’t have enough carbs for energy.

During ketosis, your body starts to make ketones for fuel—derived from fat—instead of glycogen which mainly comes from carbs.

When you achieve complete ketosis adaptation, you’ll use fat as your primary fuel source.

There are many methods to check whether you’re in ketosis—some of which I’ve already gone into great detail about in this post.

Additional resource – Keto marathon training

The Meaning Of Keto Adaptation

Keto-adaptation, or what’s referred to as fat-adapting, refers to the metabolic jump from carbohydrates to fat as the main energy source.

According to current scientific literature, fat-adapting may take anywhere from 4 to 12 weeks, depending on variables such as your diet, physiology, metabolism, training habits, etc.

Staying In Ketosis

To stay in ketosis, your carb intake should be limited to around 30 to 50 grams per day—depending on your activity level.

The more running you do, the more carbs gram you can get away with. Here’s a list of the off-limits foods on the keto diet.

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

You get it. If it has carbs in any form, you shouldn’t be eating when you’re trying to adhere to the ketogenic diet.

As you can already tell, switching to the keto diet will most likely mean a complete diet makeover—especially if you’re used to eating a lot of carbs.

Additional resource – Probiotics For Runners 

The Benefits of Keto And Running

Here are some of the acclaimed benefits of the keto diet.

Note – Please keep in mind that research on the keto diet’s effectiveness for runners is still inconclusive. Most of the evidence is anecdotal so take it with a grain of salt.

The Wall and Fat Store

If you’re familiar with endurance training, then you know that your body requires nonstop carbohydrates intake to keep going.

How come?

The human body can only store a limited volume of glycogen—roughly 500 grams in muscle and liver cells. That’s around 2000 calories of fuel.

As you can already tell, 2000 calories ain’t enough to sustain you through a whole marathon. That’s why marathon runners need energy on the go. They need the extra fuel to keep going.

However, the theory is if you’re completely keto-adapted, you might be able to tap into a more abundant energy fuel source, which is your body fat. In fact, body fat packs roughly 20 times more calories than glycogen, even in a lean runner.

In theory, if you’re truly keto-adapted—as in, you’re using fat as the primary source of energy—the wall, or what’s known as bonking, may disappear.

Since the keto diet forces your body to use fat as its main source of energy, there’s a chance that it can help you avoid hitting the wall during endurance running.

Additional Resource – Here’s how to create a running program

Improved Body Composition

Logging the miles on the keto diet can help you burn fat and achieve your body composition goals. I lost over 12 pounds and improved my body fat percent by over 4 points the first month I went on keto.

Science also backs up the power of keto for losing weight. This research, for instance, has revealed that the keto diet can positively impact one’s body composition when combined with moderate-intensity training.

Here are more research papers to check out:

• Study 1
• Study 2
• Study 3
• Study 4

In essence, the keto diet improves your body’s ability to burn fat, both at rest and during training. This, in turn, maximizes your fat loss effort while exercising in these zones.

For example, research out of the Journal of Endocrinology reported that the ketogenic diet boosted the production of the hepatic growth hormone, which can be key for youthfulness and strength.

Other benefits of the keto diet include:

• Improved energy levels
• Better sleep
• Enhanced cognition and focus
• Improved weight loss
• Improved body composition
• Improved heart health
• Helping reduce seizures
• Improve acne
• Protect brain function
• Improve PCOS symptoms
• And so much more

Additional resource – Best supplements for runners

The Downsides of Keto While Running

As you can already tell, the keto diet is a controversial subject in running circles.

I hate to sound like a broken record, but runners love their carbs as they’re the main energy source on the run.

This makes the likelihood of suffering a few downsides—or a lot—more likely once you start restricting your intake of this valuable macronutrient.

Let’s check some of the cons of the keto diet for runners.

Additional resource – Keto recipes list 

The Keto Flu

During the early days of a keto diet, expect to experience a plethora of unwanted symptoms.

First, you’ll feel bad—like really bad. This is what’s known as the keto flu among keto fans. It’s, essentially, the result of sugar and carbohydrate withdrawal as well as a change in the gut bacteria and an immune system reaction.

Some of the side effects include

• Brain fog
• Irritability
• Headache
• Fatigue
• Nausea
• Trouble sleeping
• Cramps
• Sore muscles
• Constipation
• Dizziness
• Smelly breath

Additional resource – Salt tablets for runners

Muscle loss

An unwanted side effect of keto-related weight changes is a loss of muscle mass.

This is especially the case if you’re limiting your protein intake and/or engaging in prolonged endurance exercise.

Sure, the keto diet is scientifically proven to help people lose weight—and a lot of it. But some of the weight might be muscle as well. Not good at all.

And since fat burns fewer calories than muscle mass, that will impact your metabolism.

That’s why most people who drop off the ketogenic diet tend to regain much of their pre-keto weight and often not in the same proportions. Instead of gaining back your muscle mass, you’re likely to pile on the fat.

Reduced Performance

One of the telling signs of the keto full is diminished performance. If performance matters, this should worry you since complete fat-adaptation takes a while.

So don’t expect to switch into the keto diet and start breaking your PRs left and right. It doesn’t happen that way in the real world.

The opposite is more likely to happen.

Carbs, after all, are your body’s favorite source of energy for running, and without them out, you simply won’t be able to run as long and/or as hard as you’re used to be.

What’s more?

The research on the effectiveness of the keto diet for improving running performance is still in the woods.

That’s why most runners who might benefit from keto-adaptation are those logging a lot of miles at low to moderate intensity—think marathon runners.

Once you log in enough miles, your body needs to start burning off those fat energy stores.

When you’re logging the miles at low intensity, your body will be able to sustain its energy needs from fat. But since glycogen is the primary fuel source during high-intensity exercise, you might be limiting your performance on some runs and workouts to follow a certain diet.

Additional Resource – Why is my running not improving

Fat Adaptation Takes time

Although getting into ketosis might only take a few days, becoming truly keto-adapted might take up to months.

Fat adaptation typically begins between 6 and 12 weeks after entering ketosis, depending on how strictly you follow the keto diet as well your physiology, metabolism, and training load.

For example, research shows that endurance athletes may become fat-adapted faster than the average individual.

For this reason, expect your first few weeks—or months—to suck.

Once you’re truly fat-adapted, you can go the distance. At least, that’s been my experience.

However, keep in mind that, for some reason or the other, some athletes might never be able to fully adapt to endurance exercise while on keto. I know life is unfair and all that, so be careful.

That’s why some of these athletes practice carbo cycling by switching in from a ketogenic diet or might go low-carb during higher training load weeks of training.

The Verdict

So should you really try the keto diet as a runner? Will it work for you?

In the end, it’s really up to you.

I believe that if the keto diet is done right, sooner or later, you’ll be able to tap into your fat stores for fuel.

Overall, the benefits of the keto diet far outweigh the downsides—this is especially the case if you’re willing to sacrifice performance for weeks over long-term health gains.

Note – I hate to sound like a broken record, but if you’ve been logging this mile for a while and then decide to go full keto, your performance will likely plummet—in fact, it might plummet hard. If you have an upcoming race in which you want to break your PR, deciding to try keto might compromise your training.

Additional resource – Best sources of electrolytes for runners

How To do it Safely

So are you really serious about giving the keto diet a try? Then keep on reading.

Keep in mind that keto transition is a big performance and mood damper. Don’t try doing anything strenuous during the first few days.

Keep it light. I’d recommend planning your first ketosis cycle during a time in which you don’t mind if your athletic performance suffers a bit.

How Long Should You Go Keto For?

Again it depends on your lifestyle and training goals.

At the very least, try to stay keto-adapted for months in a year.

Or you can embrace a full Keto lifestyle or remain in, or close to, ketosis all the time—Zach Bitter is one inspiring athlete to emulate.

This elite ultra runner is the 100-mile American record holder, and he’s one of the most known proponents of a high-fat, low-carb eating lifestyle in the fitness world.

So if you want to dip your toe into the keto world while training for a serious endurance event, read upon Zach. The guy is quite inspiring.

However, it’s not easy for most people, including myself, to commit to a lifetime lifestyle of low carb and high fats.

What’s more?

I also love carbohydrates –let’s admit, they do taste better. What’s more?

If you have a family—or any form of social interaction with other humans—sticking to a restrictive keto diet all the time can be quite tricky.

Here’s what I’d recommend you to do.

Day 1

Have a keto friend breakfast and lunch (get the recipes from here), then skip dinner as research shows that fasting for prolonged periods helps you get into ketosis faster.

Days 2 to 10

Start your day with bulletproof coffee—keto coffee with MCT oil—then do your workout—whether it’s running, weight lifting, spinning—but keep it low intensity.

Feel free to take plenty of breaks—take as many walking breaks during your long runs. Don’t try to force.

You should also drink plenty of water.

Through these days, keep your carb intake as long as possible. Remember that the average banana packs in around 25 to 30 grams of net carbs—or the daily recommend income for getting into ketosis.

So one banana is enough to ruin your keto efforts.

Day 11 and Over

It’s up to you.

By this point, you should be in ketosis. Now, fat-adaptation starts.