Running Injury Archives — Page 5 of 5

Heart Palpitations While Running: Causes, Prevention, and Management

September 9, 2023May 25, 2015 by David Dack

Have you ever experienced that sudden, fluttering sensation in your chest while you’re out on a run?

Yep, I’m talking about heart palpitations.

It’s like your heart decides to bust a move and go all out of rhythm. Don’t worry, my friend, you’re in the right place. We’re about to dive into the realm of heart palpitations and uncover some valuable insights.

Here’s the deal—heart palpitations during running are more common than you might think. For most runners, they’re an occasional hiccup in the rhythm of their cardiovascular symphony. But hey, before you start panicking, let me assure you that in most cases, they’re nothing to lose sleep over.

While heart palpitations can raise some valid concerns, they are typically harmless. Yep, you heard that right. They’re like the occasional blip on your running radar. However, it’s always wise to consult with your doctor just to be on the safe side. Remember, I’m just a fellow runner sharing my experiences, not a medical expert.

Now, let’s dive into the nitty-gritty. What exactly are heart palpitations? How do they happen? And most importantly, what can you do about them? We’ll explore all of that and more in this blog post.

So, lace up your running shoes, take a deep breath, and let’s hit the ground running!

What Are Heart Palpitations?

Heart palpitations are basically when your heart decides to break free from its usual rhythm and go on a rebellious spree. It’s like your heart is saying, “Hey, I’m gonna beat to my own drum today!” And boy, can it catch you off guard.

These palpitations can manifest differently for each runner. It’s like a personalized heart symphony. Some of you might feel a wonky pulse, as if your heart is doing a funky dance routine. Others might experience that unsettling flip-flopping sensation in the chest. And let’s not forget about the not-so-fun extras like chest pain, discomfort, shortness of breath, and that terrifying feeling that your heart might just call it quits and leave you in the dust. Trust me, it’s a rollercoaster of emotions.

But hold on tight, because here’s the good news: Heart palpitations, for the most part, aren’t the ultimate party crashers. They’re usually harmless and tend to settle down on their own. Phew! Take a deep breath and let that sink in. However, it’s important to note that in some cases, heart palpitations can be a red flag, warning of potential dangers lurking beneath the surface.

Palpitations Gone Bad

In some exceptional cases, heart palpitation can be a warning sign of a more serious heart condition, such as an abnormal heart rhythm (arrhythmia) or an overactive thyroid gland (hyperthyroidism).

That’s why you need to consult with your doctor if the palpitations won’t go away even after taking some of the preventative steps.

Severe Symptoms

If you ever find yourself experiencing heart palpitations accompanied by some serious symptoms like passing out, feeling lightheaded to the extreme, enduring chest pain that could rival a sledgehammer blow, or fainting like a damsel in distress, don’t hesitate—seek immediate medical help. Seriously, don’t brush it off like a minor inconvenience. Your health is too important to take any chances.

Once you arrive at the doctor’s office, they’ll dig deep into your medical history. They’ll give you the 411 on your current medication, diet, and lifestyle, because every clue matters. But that’s not all—brace yourself for more than a few tests.

These tests aim to confirm or rule out any underlying causes of your heart palpitations. Expect a thorough examination of your heart and lungs, with an ECG giving them a glimpse into the electric symphony happening inside your chest.

Blood work will be involved too, searching for any sneaky imbalances or abnormalities that might be pulling the strings behind the scenes. And if things get real intense, they might even whip out an ultrasound of your heart, strap you onto a treadmill for a workout you didn’t sign up for, or dive into some complicated blood tests that will make you appreciate the complexity of your own body.

Now, I know all of this might sound like a marathon of medical exams, but trust me, it’s worth it. Your health is no joke, and it’s better to be safe than sorry. Don’t make the mistake of lacing up those running shoes when you should be making a beeline for the hospital instead. Let the professionals work their magic and uncover any hidden truths before they have a chance to wreak havoc on your well-being.

Additional guide – Running With Seasonal Allergies

Causes of Heart Palpitations While Running

Let’s talk about the pounding sensation in your chest while you’re out there conquering those miles. Don’t fret, my friend, because an increase in heart rate during exercise is as normal as a sunny day in summer. It’s your body’s way of saying, “Hey, I need to pump more blood to those hardworking muscles!”

But hold on a sec. If you’re experiencing heart palpitations that go beyond the usual beat, it’s time to delve into the possible culprits. Let’s shine a light on some common triggers that can make your heart dance to an irregular rhythm:

Too Much Stimulants

First on the list are those sneaky stimulants that can throw your heart into a jittery frenzy. Think alcohol, chocolate (yes, even our beloved treat!), and caffeine. They may give you a temporary boost, but they can also make your heart go wild if you’re sensitive to their effects.

Heavy Food

You’ve just enjoyed a hearty feast of carb-loaded goodness or indulged in a sugary, fatty delight. Your body is working hard to digest all that deliciousness, and when you decide to lace up your running shoes right after, your heart might not appreciate the extra workload. Oh, and be cautious with foods high in monosodium glutamate (MSG), sodium, or nitrate—they might join the party of palpitations too.

Emotional Turmoil

Stress and anxiety—we’ve all been there, right? Running can be a fantastic stress-buster, but if you’re already feeling overwhelmed, your heart might protest with some palpitations. It’s like trying to sing a sweet melody while a marching band blares its horns right next to you. Keep an eye on your stress levels and find ways to manage them, so your heart can find its rhythm once again.

Hormones

Ladies, this one’s for you. Hormonal changes during menstruation and pregnancy can sometimes throw your heart for a loop. Your body is going through some incredible transformations, and your heart is along for the ride. It’s just a temporary detour, but if the palpitations become too bothersome, consult with your doctor for some expert guidance.

OTC Medicine

Watch out for over-the-counter medications too an unexpected jolt. And those diet pills or medications high in stimulants? They might rev up your heart rate like a race car hitting the gas pedal.

Intense Exercise

Now, imagine running at high elevation or pushing yourself to the limits with intense, hardcore workouts. Your heart might be a bit startled, wondering, “Wait, we’re at this altitude? And we’re running how fast? Hold on tight!” Give yourself some time to adapt and gradually increase your intensity.

The above are some of the most common causes of heart palpitations in runners, but the list is by no means complete. For a deeper dive into your own condition, it’s always better to consult a doctor. I hate to sound like a broken record but nothing beats a thorough exam by a professional. The internet can only help you this far.

How to Prevent Heart Palpitations While Running

There are so many strategies you can follow to stop (and prevent future) heart palpitations on the run.

Some of these prevention strategies include:

1. Hydration

Researchers have delved into the magical world of hydration and found a captivating connection to those pesky palpitations we’ve been talking about. Turns out, if you’re dehydrated, your heart might start throwing a tantrum, leading to palpitations and a whole lot of other trouble.

We don’t want that, do we?

So, here’s the secret to maintaining a happy, well-hydrated body: Make water your best friend. Throughout the day, ensure you’re sipping on that liquid gold to keep your body’s hydration levels in check. And guess what? Before lacing up those running shoes, quench your thirst with a refreshing 4 to 6 ounces of water about half an hour prior to your run. It’s like giving your body a gentle reminder that it’s time to hydrate and conquer the miles ahead.

Now, when it comes to longer runs, my friend, especially during those scorching summer days, it’s essential to bring along your trusty sidekick—a water bottle. Treat it like a loyal companion that’ll be by your side, quenching your thirst mile after mile. Aim to sip on that life-giving elixir during your 45-minute (or longer) adventures, ensuring your body stays hydrated and your heart keeps up the beat.

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

2. Decrease Stress

Let’s talk about stress, my friend. It’s like an unwelcome guest that overstays its welcome and wreaks havoc on our well-being. But fear not, for I have a secret weapon that’ll help you bid farewell to stress and reclaim your inner peace. Are you ready? Here it is: stress reduction practices!

Imagine a world where stress is no longer calling the shots in your life. A world where heart palpitations take a backseat as you embrace tranquility and find your inner Zen. It’s not just a dream—it’s a reality waiting to unfold. Researchers and experts have uncovered the remarkable benefits of stress-reduction practices, and trust me, they’re backed by science!

First up, we have relaxation exercises that can work wonders. Picture yourself practicing Yoga Nidra, a form of deep relaxation that can transport you to a blissful state of calmness. Or perhaps you find solace in the gentle movements of yoga, the serene stillness of meditation, or the graceful flow of tai chi. It’s like giving your mind and body a soothing massage, releasing tension and leaving you feeling rejuvenated.

But wait, there’s more! Guided imagery, self-hypnosis, biofeedback, and aromatherapy are additional tools in your stress-busting arsenal. They offer unique ways to tap into your inner reservoir of peace and channel it into your daily life. Choose the practice that resonates with you the most, and make it your loyal companion on this journey towards serenity.

Now, my friend, stress doesn’t just magically disappear by practicing relaxation exercises alone. We must also tackle the sources of stress head-on. Whether it’s those demanding work deadlines or the chaos of family life, identify the triggers and explore strategies to navigate them. Seek balance, set boundaries, and prioritize self-care. Remember, you have the power to create a life that’s free from the clutches of stress.

Additional resource – Your guide to heart rate variability

3. Breathe Deep to Relax

Picture yourself in this scenario. Your heart is racing, your mind is racing, and it feels like chaos has taken over. But you have a secret weapon—deep breathing. It’s a simple yet powerful technique that can work wonders in reducing anxiety and calming your racing heart.

Take a moment to slow down.

Breathe deeply from your diaphragm, allowing your belly to rise and fall with each breath. Feel the tension melt away as you consciously relax your body from head to toe.

Studies have shown that deep breathing can have a profound impact on our nervous system, triggering the relaxation response and helping to restore balance. It’s like pressing the reset button for your body and mind. So, the next time those palpitations come knocking, don’t rush around in a frenzy of terror. Take a breath, find your calm, and embrace the power of the present moment.

The Valsalva Maneuver

When your heart is putting on a noisy performance, it can be challenging to find your inner Zen with just deep breathing. But fear not, for I have a secret technique up my sleeve that might just do the trick. Enter Vagus nerve massage!

Research has shown that massaging your Vagus nerve, the mighty controller of heart rate, can work wonders in putting those palpitations to a screeching halt.

By stimulating the Vagus nerve, you’re essentially sending a signal to your heart, telling it to calm down and find its rhythm once again. It’s like having a magical remote control for your heart, ready to switch off the unwanted noise. So, let me introduce you to a technique called the Valsalva maneuver—it’s simple yet oh-so-effective.

Are you ready to give it a try? Here’s how it goes: First, pinch your nose shut and close your mouth. Now, take a deep breath in, and as you exhale, imagine you’re blowing up a balloon with all your might. Feel the pressure building up in your chest as you push that air out forcefully.

5. Get your Electrolytes

Imagine your heart as a finely tuned orchestra, playing a symphony of beats to keep you going. But like any musical ensemble, this masterpiece requires the right balance of elements to create harmonious rhythms. In the case of your heart, these essential elements are known as electrolytes—calcium, potassium, magnesium, and sodium.

Research has shown that an imbalance in these vital electrolytes, whether it’s an excess or a deficiency, can lead to those pesky palpitations. It’s like throwing the conductor off balance, causing the music to falter. But fear not, my friend, for there’s a way to restore the harmony.

To ensure your electrolytes are in perfect balance, a simple blood or urine test can do the trick. This will reveal if there’s an imbalance that needs to be addressed. And who better to guide you through this symphony of electrolytes than your trusted doctor? They can provide expert advice on how to restore these essential elements back to their rightful places.

Now, let’s take a closer look at the foods that can help you conduct this delicate balancing act.

First up, we have calcium—the maestro of strong bones and steady heartbeats. Almonds, beans, vibrant vegetables, and a chorus of fruits all play their part in providing this essential mineral.

Next, potassium takes the stage, known for its role in maintaining healthy blood pressure and heart function. Behold the mighty banana, accompanied by the soothing melodies of milk, apples, and sweet raisins.

Magnesium steps forward with its calming presence, lending its talents to promote relaxation and support proper muscle function. Joining the ensemble are peanut butter, nuts, the smooth notes of milk and yogurt, and the nourishing hum of cooked soybeans.

Lastly, sodium makes its grand entrance, adding a dash of flavor and aiding in fluid balance. Meats sizzle with its essence, spices add their vibrant touch, and certain dairy products gracefully dance alongside.

6. Avoid the Diet Triggers

Just as you wouldn’t pour sticky syrup into the fuel tank of a high-performance sports car, you must be mindful of what you put into your body before a run to avoid any unpleasant surprises, like heart palpitations.

Let’s start with a common pitfall: running immediately after indulging in a heavy, carb-loaded, fat-filled feast. It’s like trying to sprint through a swamp of sluggishness. Your poor digestive system needs time to process and break down all that goodness (or not-so-goodness) you’ve consumed. Give it some breathing room, my friend. Aim for a generous window of two to three hours between your meal and your run. That way, you’ll be avoiding a collision course with disaster.

Ah, the seductive allure of caffeine—the energizing elixir that brings joy to countless souls. But for some, it may cause their heart to perform an impromptu drum solo during a run. If you suspect that caffeine is the mischievous culprit behind your heart palpitations, it’s wise to bid farewell to caffeinated beverages and treats like chocolate at least two to three hours before lacing up your running shoes.

Consider this a precautionary measure, an insurance policy to keep those heart flutters at bay. And don’t worry, my friend, you can still savor these delights on your non-running days, enjoying their delights without the fear of palpitation-induced surprises.

Additional resource – Heart murmurs in runners

7. Medication

If you find that the lifestyle changes we’ve discussed haven’t quite tamed those pesky heart palpitations during your runs, it might be time to have a heart-to-heart with your doctor about potential prescribed medications.

Now, before we delve into the realm of medicine, let me emphasize the importance of open and thorough communication with your trusted healthcare provider. They possess the knowledge and expertise to guide you on this path. Together, you can weigh the pros and cons, ensuring that any prescribed medications are a tailored fit for your unique situation.

When it comes to tackling heart palpitations, there are a couple of classes of medications that may come into play. One common option is beta-blockers, which work their magic by impeding the effect of adrenaline on your body. Think of them as traffic cops, skillfully directing the chaotic rush of adrenaline so that it doesn’t wreak havoc on your heart. Another possibility is calcium-channel blockers, which lend a helping hand in regulating the electrical impulses in your heart, keeping them in check and preventing those palpitations from stealing the spotlight.

Now, let’s be clear—medication should always be your last resort, a trusted ally to turn to when all else fails. It’s important to exhaust all lifestyle changes and non-medical approaches first. However, if you find yourself in a situation where heart palpitations persist and disrupt your running escapades for a prolonged period, don’t hesitate to explore this option with your doctor.

Heart Palpitations While Running – The Conclusion

There you have it. If you’re dealing with heart palpitations during or after running, then today’s post should put you on the right track.

The rest is just details.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

David D.

Post Running Recovery Explained – How to Recover From Running The Fast Way

July 10, 2024March 19, 2015 by David Dack

Looking for the best post running recovery tips? Then you’ve come to the right place.

Here’s the truth.

Proper recovery after running is a highly important component of any successful training program—whether you are beginner runner or an elite athlete.

See, the truth is, running, sooner or later will take a toll on your body and mind.

Therefore, you NEED a multitude of ways to help you recover properly. Otherwise, you will be risking injuries and painful burnouts.

In other words, you’ll SUCK at running, and you don’t want that, do you?

So what is recovery?

And why is it so god damn important?

Post Running Recovery Defined

According to the dictionary, recovery means “remedy, cure, recuperation,” or that of “act of righting oneself after a blunder, mishap, etc.”.

Therefore, the focus is on restoring the natural order of things.

And this couldn’t be more valuable as when it’s applied to the world of fitness.

What Happens During The Recovery Period?

Although during running is when stimulation for fitness growth occurs, it’s during the recovery period that actual progress is made.

During this period, your body undergoes a number of processes to repair muscle fibers, builds new blood vessels to the damaged areas, and restore homeostasis.

Devoid of workout recovery, none of the training-related positive adaptations will take place.

Without further ado, here are the guidelines you need.

Recovery After Running

When you run, your muscles and tissues are temporarily damaged, your body and mind are fatigued and may crave rest to restore their natural balance.

Not only that, your body also gets dehydrated, and your energy tanks are depleted.

As a result, as a runner, you need to address all of these physical and mental aspects to ensure proper recovery.

In other words, good running recovery is all about achieving the 3 R’s:

Repairing,
Resting and
Replenishing the energy stores.

Proper recovery is all about ensuring that your body has all that it needs to perform these 3 functions after a workout.

This can help you be your best and perform at your best the next time you run (or you do anything in the world since lack of recovery has dire consequences on all facets of life).

The Reasons Running Recovery Is Important

I hate to sound like a broken record , but proper running recovery is what you do to maximize your body’s energy replenishment and repair processes.

It includes stretching, nutrition, hydration, foam rolling, ice therapy, sleep, stress management, compression, etc.

Your Muscles Need Rest

Every time you run you’re creating microscopic tears in your muscle fibers, and they need time to repair themselves and rebuild.

These micro-injuries are not a problem. They’re how your body adapts to training and becomes stronger and fitter in the process.

The problem is that this rebuilding response only happens when you take time off.

When you cut back on recovery time, the tiny tears continue to break down, and can easily turn into painful injuries.

Letting that happen will erase all the hard work you put in.

The exact recovery time your muscles needs depends on a host of factors, including fitness level, training intensity, and personal differences.

Anything less than a full day of rest each week is going to put your body in the danger zone.

Avoid Overtraining

I love the energy burst I get from a challenging session, but more running does not always mean more energy.

I learned this the hard way.

The danger of overtraining cannot be overstated.

It causes a drastic drop in performance despite (actually because of) increased intensity and volume of training.

A planned once-a-week recovery day may be all you need to prevent an overtraining episode since it gives your body a chance to rejuvenate.

Err on the side of caution and make sure you’re listening to your body.

If you feel so sore that you dread sitting down, you need to dial it down.

Take as much rest as you feel you need.

If you second guess the message your body is sending, you’ll end up hurt and discouraged.

Prevents Overuse Injury

Running puts your muscles, joints, ligaments, and soft tissues under an immense load, and sooner or later something is going to snap if you don’t take care of yourself.

In the absence of adequate running recovery between sessions, the body begins to break down in the form of overuse injuries such as stress fractures and Achilles Tendonitis.

You don’t want that.

Rest is crucial in protecting against all sorts of overuse injuries.

These are runners’ worst enemies and can put you out of commission for weeks, even months.

Post Run Recovery – How to Recover From Running

Today, I’m going to share with you at least 10 practical strategies you can do to ensure proper and quick recovery after running.

The tools range from stretching to sleep, ice baths to proper sleep and so on.

By the end of this post, you will have them all.

Just don’t feel overwhelmed.

The fact is, you won’t need to implement all the strategies.

But I strongly urge to put into practice as much as you can with the time and tools you have on hand.

Here we go…

Running Recovery Rule – 1. Cool-down properly

The cool-down marks the transition from running to stretching and other post-run activities, and it’s a must.

In fact, what you do during the cool-down window can significantly speed up or put a halt to your run recovery rate.

Why skipping the cool-down is baaad

Bringing your run to a sudden halt increases the risks of blood pooling and can cause your blood pressure to drop, which can leave you feeling dizzy and disoriented. (Here’s how to prevent feeling dizzy when running)

Nevertheless, allowing for a proper cool-down can efficiently transition blood from the working muscles to the rest of the body.

Plus, you are also risking injury and other problems by stopping on the spot.

As a result, before you shift from running to “normal life” make sure to cool down properly.

Here is how to cool down after a run

Step One: Gradually decrease your running pace and slow it down to an easy jog for nothing less than 5 minutes.

This will help you bring your heart down to normal, and it’s also a great time to reflect on the run.

Step Two: Walk slowly for three to five minutes while taking deep breaths and scanning your body from head to toe, making sure that everything is okay and back to normal.

Step Three: Have a sip of water and jump into your post-run ritual.

For ideas on what to do next, keep on reading.

Also, do five minutes of active recovery after finishing a run.

Do plenty of leg swings and other dynamic exercises for 5 minutes, then go stretch.

Running Recovery Rule – 2. Hydration

When you run, especially if you are doing it the right way, you’re going to sweat.

Sure, sweating is the primary mechanism for keeping core temperature in the healthy range, but it also robs your body of fluids and essential electrolytes that need to be replaced at some point if complete running recovery is to take place.

For that reason, as a runner, you need to develop a post-run hydration protocol that restores the liquids and electrolytes lost during running.

The Human body is 70 percent water.

So, it’s no secret that your body needs water to function.

Here are the main reasons water is crucial for workout recovery:

Transfer of Nutrients

Water helps move nutrients, electrolytes and almost every other substance required for healthy and optimal functioning.

By the same token, when you don’t drink enough water, the delivery of nutrients to your muscles is slowed down, which, in turn, hampers run recovery and can even result in pain and injuries.

Protein Synthesis

Running strengthens your muscles by first breaking them down and then repairing and rebuilding them through muscle protein synthesis.

To kick-start this rebuilding process, your body heavily relies on water.

And here is the bad news.

If you’re dehydrated, protein synthesis can be delayed.

The fact is, if you’re not drinking enough water, your body might even start breaking down muscle tissue.

This can delay post-run recovery, undermine your training performance, and hinder your fitness growth.

Research has revealed that the amount of water within cells has an enormous impact on whether or not muscle breakdown occurs.

In fact, according to a study published in Biochemistry Journal, dehydration may lead to cells shrinking and protein breakdown.

Additional resource – Should I run Today?

Research

Another research published in Journal of Strength and Conditioning Research revealed that trainees who hydrated right after working out showed drastically faster heart rate recovery when compared to subjects who did not hydrate at all following a workout.

Said otherwise, water is a powerful tool in muscle recovery.

So, put it to your advantage.

Other Roles

Other functions of water include:

Lubricating your joints
Regulating body temperature
Removing and detoxifying waste out of your body
Key for assimilating water-soluble vitamins.
Etc

I can go and on about the importance of water both for recovery and optimum health, but you get the picture.

How much?

As far as I know, there are no universal guidelines for how much water to drink right after exercise for optimum recovery.

The exact amount will vary from one runner to the next, depending on many factors, including training intensity, sweat rate, clothes worn, the temperature, fitness level, and personal preferences.

As a rule of thumb, to stave off dehydration, you need to keep your body well hydrated by drinking plenty of water throughout the day.

Shooting for anywhere around half of your body weight in ounces of water per day is a good guideline to follow—That’s roughly 8 to 10 8-ounce glasses of water per day.

Also, drink water strategically before, during, and after your workouts.

Additional resource – Can Running Help Cure a Hangover?

Here is how:

Regardless of the intensity and length of your run, always start well hydrated.

Drink enough water in the two to three hours before heading out.

During your runs, especially runs lasting over 45-minute, drink 6 to 8 ounces every 20 minutes.

Upon completing your run, drink at least one to two glasses of water.

If you’re running for longer than 60 minutes, consider a sports drink, or better yet, chocolate milk to replenish your fluids and electrolytes.

To err on the side of caution, drink enough water until you no longer feel thirsty.

Just don’t get me wrong.

Do not over hydrate.

That’s actually as bad as not drinking enough fluids.

Drinking too much water has an adverse impact on your performance overall health.

And you don’t want that.

Additional resource – Ice bath for runners

Monitor Your Hydration Status

Look at your pee.

If your urine color is pale yellow, resembling lemonades, then you’re properly hydrated.

If it’s a darker tint of yellow, then you are improperly hydrated, and might need more fluids.

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

Running Recovery Rule – 3. Ice Baths

Used by elite athletes from all fields and backgrounds, the ice bath strategy can help recover after running

Why Ice Baths Are Good For runners

According to theory, ice baths help the nerves, tendon, and muscles to return to their normal state and also allow the vessels to contract and flush away waste and lactic acid buildup.

How to ice bath safely and pain-free

To make the ice bath more tolerable, you don’t want to shock your body with the frigid temperatures.

So instead of plunging straight into an ice bath, make sure at first to allow your body temperature to acclimatize to the coolness of just the cold water, then gradually add the ice into the tub.

Additional reading – How to Prevent Running Injury

Here is a quick 4-step way for a nice ice bath experience:

Get yourself three to four bags of ice cubes
Submerge your entire lower body—waist-hip height—in a half-filled tub of cold water with no ice cubes in it yet.
Add the ice into the tub until the temperatures reach around 60 degrees F
Stay in the bath for at least 15 minutes. And keep your mind distracted away from the unease of the experience

Anyway, if you can’t tolerate ice bath, or you are not willing to do so, then apply ice packs on mainly aching spots, such as the knees, the calves, and the quads.

Running Recovery Rule – 4. Rest (Active Recovery)

Implementing adequate rest into your training schedule is where the rubber meets the road when it comes to proper running recovery.

Why it matters

The rest period enables the recovery and repair processes to happen at a natural pace.

Therefore, by giving your body the time it needs for recovery, you are setting the stage for a faster recovery rate.

Keep it moving

But proper rest is not all about sitting around the house lying in bed all day, doing nothing.

The best type of rest is what’s known as “active recovery,” which means light exercise that doesn’t put too much stress on the body.

According to research, active recovery stimulates blood flow to the muscles and helps flush out lingering toxins and lactic acid, reducing muscle pain and soreness

Cross-training as active recovery

Active recovery activities include engaging in any other sport that uses up different muscles and joints.

Some of the best activities include recovery runs (light jog), easy biking, swimming, and my favorite, Yoga.

In fact, I think that Yoga is the best active recovery from that there is for runners.

How Much Rest

If you don’t feel like doing any form of active recovery, then rest.

Take a day or two off from running, and do nothing demanding—especially after a hard workout.

How much recovery runners needs?

As a runner, the amount of recovery you need depends on a variety of factors, including your own fitness level, the intensity, and volume of your runs and your own experience.

For example, a beginner runner may need more recovery between relatively easy runs than an elite marathoner who runs 60+ miles per week.

So how can you ensure proper recovery?

Well, read on to discover all the answers you seek.

Running Recovery Rule – 5. Eat for Recovery

The type and quality of the calories you ingest just after a workout—and throughout the day—is going to have a significant impact on your running recovery rate.

The Post-Run Eating Window

During the recovery window, your body is better primed at absorbing nutrients by using carbohydrates to restore muscle glycogen while using amino acids—the building blocks of proteins—to repair muscle tissue.

The speed and efficiency at which your body refuels and repairs itself depend on the nutrition you provide it.

If you skip post-run eating, you’ll not provide your body with sufficient amounts of carbohydrates and proteins for the rebuilding and replenishing processes.

You also need to prioritize healthy eating.

Junk food will only compromise these vital processes, doing more harm than good.

And you don’t want that.

So, what are the main building blocks of a great post-run meal?

The Two Big Players

To meet post-workout needs, as previously stated, carbohydrates and proteins are the main protagonists.

These are what you need for maximum recovery and training efficiency.

As a result, consume a balanced meal within 30 to 60 minutes of your run.

If you don’t have the stomach (or the time) for a full meal, then carry a sports drink, or better yet, milk-based shakes, to sip at the end of your routine.

Shoot for at least one-half gram of carbohydrates per pound of body weight.

The exact amount depends on your fitness level, training intensity, training goals, and personal preferences.

High-quality sources of carbohydrates include vegetables, whole grains, and fruits, bread, pasta, rice and low-fat milk.

Real food, please!

Aim for food that scores high on complex carbohydrates—for replenishing the empty energy tanks—quality protein—for providing your body with the building blocks and essential amino acids for the repair process, and healthy fats—for a variety of functional reasons.

Best Sources

Some of the best complex carbs sources for runners include sweet potatoes, peas, beans, lentils, brown rice, so on.

High-protein foods include eggs, lean meat, and dairy.

Eat also anti-inflammatory foods like cherries and pineapple.

But if your stomach cannot tolerate food so soon after a hard run—that’s my case—then opt for a sports drink or a recovery shake, which is easy on the stomach, and usually more convenient.

The Magical Recovery Simple Shake

One of the best recovery nutrition choices you can make is the chocolate milk.

This wonderful mix of natural sugar and protein can help stock up your energy stores and speed up the rebuilding process.

What’s more?

Chocolate milk does not take that much time to be prepared.

It’s so convenient and time efficient—, especially for the busy runner.

Additional reading – How to Prevent Running Injury

Running Recovery Rule– 6. Sleep Tight

Sleep is the cheapest and maybe most underrated recovery tool you have on hand.

And it’s not rocket science; just old plain sleep.

Why sleep is key?

In my opinion—and something that most performance experts, coaches, and professional athletes agree on—proper sleep makes up at least 70 percent of proper recovery.

Nutrition and proper sleep are the bulk of the good recovery.

Master these two, and you shouldn’t worry about proper recovery.

Here are the main the reasons.

Your Body On The Run

As previously stated, running, and other forms of exercise, breaks muscle fibers down and drains energy levels.

And as you already know by now, fitness growth happens when these tiny micro tears are rebuilt and repaired.

Nevertheless, the rebuilding process can only take full effect while you’re at rest, especially when sleeping.

For that reason alone, getting ample sleep, especially during hard training days and weeks, is the foundation of proper recovery and improved performance.

The Growth Hormone

The main reason sleep is so important for recovery comes down to a particular hormone that’s secreted by the pituitary gland during the non-REM deep sleep stage.

That’s the famous growth hormone.

Also known as HGH, this hormone promotes growth, while assisting in cell regeneration, cell reproduction, and other vital bodily functions in charge of restoring bones and muscles.

Research has shown that sleep deprivation decreases the production of HGH, making it harder for your body to bounce back from runs.

Research

According to a Stanford research published in SLEEP and conducted at the Stanford University, getting enough quality sleep can improve athletic performance in basketball players who maintain a regular sleep routine 10 hours for up for five to seven weeks.

Further, a study by Reyner and Horne revealed that better sleep was tied to a faster sprinting speed and hitting precision in college tennis players.

The Perils of Being Sleep Deprived

If you’re sleep deprived, your body will be unable to complete the natural phases required for muscle repair and recovery.

And that can only spell disaster on your fitness and overall health status.

Further, too little sleep can increase the secretion of catabolic hormones, like cortisol, and hinder the release of anabolic hormones, such as testosterone and insulin-like growth factor, according to research published in Sports Medicine.

What’s more, sleep deprivation is associated with a plethora of health issues including heart disease, obesity, impaired immune function, low productivity, and mental disorders.

So, what’s the ideal amount of sleep per night you need as a runner?

This is a difficult question to answer because, like many other things, the exact amount of sleep needed depends on individual differences.

Sleep needs vary widely by individual, depending in large part on activity level, age, environment, genetics, etc.

The fact is, you might even need different amounts of sleep at different stages of your life and through various stages of your training cycle.

So, when it comes to determining how sleep you need, the best person to turn to is YOU.

In essence, if you still feel tired in the morning, you probably require more sleep.

That said, according to science, people who sleep seven to eight hours a night are healthier and live longer.

So, shooting for somewhere between 7 to 9 hours of high-quality, uninterrupted sleep during the night time is ideal.

Here more sleeping tips.

No heavy eating. Avoid consuming high sugar foods or alcohol watching TV before hitting the sack.

Research shows that this can disrupt our sleep patterns.

Schedule it. Go to sleep and get up at the same time every day, even on weekends.

Sticking to a rigid schedule can help regulate your body’s internal clock, thus making falling asleep, and staying so, easier.

Make a routine. Set up a sleep routine in which you get ready to hit the sack in the 60 minutes before you go to bed.

Make sure that your sleep routine consists of activities that get your body ready to sleep.

Some of these include getting rid of electronics (especially your Smartphone and TV), dimming the lights, meditating, reading fiction, stretching, self-hypnosis, taking a hot shower, and journaling.

Sleep in a cooler environment. Sleep in good temperature that’s roughly 65 degrees and 70 degrees Fahrenheit, or 18 or 19 degrees Celsius.

Add Naps

Power naps are a must since they can help you with recovery and feeling more energized for the rest of the day—especially after a lunch break run. Study suggests that taking a nap around two hours after a run can help your body the body access a deeper and more restorative state of sleep.

Even a 20-minute is better than none.

Just make sure it does not go over an hour; otherwise, you will feeling sluggish afterward, and may even find it hard to fall asleep at night.

Running Recovery Rule– 7. Stretching

Runners are more prone to tightness in the hips, hamstrings, and calves than other athletes.

This tightness can take a toll on performance, and it may also affect recovery and the rate of soreness and tenderness following a workout.

Why do you have to stretch after a run

Lack of a proper stretching routine can increase the risks of feeling stiff and fatigued the day following a hard run.

Well in theory since there no conclusive evidence that proves beyond doubt that post-workout stretching reduces soreness.

But this in my experience, stretching does help.

According to theory, the stretching phase allows the lactic acid—which is the by-product of the muscles during running—to be flushed out into your bloodstream and removed from your body.

How to stretch

The post-run period is ideal for stretching.

Why? During this window, your muscles are warmed up and loose, so the risks of tearing a muscle and injury are pretty slim unless you are overdoing the stretching.

Just don’t get me wrong here.

Feel free to stretch whenever you can—provided that you are well warmed up for the activity.

A proper stretching routine should last between 10 to 20 minutes—depending on how much time you have on hand.

The longer, the better.

Hold the stretches from 30 to 60-seconds, and release any tension and discomfort by gently breathing into it.

What to stretch

Stretch your body thoroughly.

Focus on the main running muscles, like the quads, the calves, hips and hamstrings, and don’t forget your lower back.

If you have any soreness or troubled spot in your body, focus on it, stretch it properly and breathe into it to release the discomfort.

You just don’t want to overdo it.

Stay within the limits of pain.

Don’t force it, otherwise, you may injure yourself, you may tear a muscle, and it’s not worth it.

Do leg drains

After you are done with your stretching routine, do a 5-minute leg drain, or legs over the wall, or Viparita in the yogic circles.

You can do this by lying next to a wall, bringing your butt to the wall your knees into your chest.

Next, straighten your legs and place them straight up on the wall while wiggling your butt closer o the wall.

Running Recovery Rule – 8. Foam Roll

Oh man, when I discovered foam rolling while doing a P90X DVD program, my whole take on post-workout stretching changed drastically.

I’m deeply grateful for Tony Horton, and the guys who came up with the practice of foam rolling.

Why it matters

In my opinion, foam rolling work is really about taking the traditional stretching to the next level.

In fact, in some cases, foam rolling is a more powerful tool than stretching.

Foam rolling can help you alleviate any tightness and knots in your body that tradition stretching can’t even come close to.

Using this wonderful recovery tool also increases tissue repair, enhances mobility and limits soreness, according to a study published in Medicine & Science in Sports & Exercise Journal.

How Foam Rolling Helps

The bulk of post-run soreness and tenderness happens when your muscles and fascia— which is the connective tissue running throughout your body—become entwined and tangled.

But with a simple foam roll routine, you can roll out these troubled areas to remove those knots and tightness.

Just keep in mind that foam rolling is not all sunshine and rainbows.

It can be a real painful experience, especially when you are working diligently on troubled areas.

You will know that you are doing foam rolling right when it’s painful and challenging.

Releasing these knots and troubled areas isn’t (and shouldn’t) be pain-free.

You are straightening out and untangling muscle knots, after all.

Nothing can be more painful than that.

Running Recovery Rule – 9. Limit the pills

Although anti-inflammatory drugs, such as Advil and Aleve can assuage pain and swelling after a hard run, relying on them heavily as a recovery tool is not a really healthy decision.

They are, after all, synthetic drugs.

And drugs are usually up to no good—unless you really need them.

Runners and NSAID usage

Runners especially rely on these non-steroidal anti-inflammatory (NSAID) in cases of increased level of training.

Especially when they are training for a race and when they are pushing their bodies beyond the threshold of pain and discomfort.

The bad news

In spite of offering an instant pain relief effect, NSAID they can hinder recovery— So they are not worth it for the long haul.

Just keep in mind that inflammation and pain following a run can be a natural thing.

And that your body is a lot smarter than you give credit for and it knows what to do to repair itself and recuperate.

When to use NSAID

Use NSAID for acute cases of soreness and pain when you really need the relief.

According to many studies, these drugs can inhibit muscle growth, cause ulcer and a plethora of other health trouble.

But in small and sporadic doses, they don’t pose much health threat.

Just be wary.

There is a fine line.

And once you cross it, these NSAID’s can backfire, leading to serious trouble.

As a result, always consult with your physician—someone who is preferably an active person and knows a thing or two about proper exercise recovery—before you start using them on a regular basis.

And to stay on the safe side, instead of relying on NSAID for relief, do the other recovery tools I shared with you today instead.

Conclusion

I’m well aware that not everyone will have the time needed to perform this routine after every run.

But the more you do of it, the faster you are going to recover between your hard runs and workouts.

In my opinion, this is the ideal recovery plan, but feel free to do and apply what you are able to fit in after each run.

But never forget the three essentials: hydration, refueling, and sleep. These are the backbone, and ignoring them will not only take your running, but it will also take your life quality as well.

The Greatest 72 Running Tips Of All Time

March 16, 2023June 11, 2014 by David Dack

Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.

To become a runner, you need to start running.

It’s that simple, period. Accept the challenge and do your best—even if it scares the hell out of.

If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.

To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.

Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.

When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.

Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.

Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least 10 minutes to stretch, relax your body and contemplate on what you have just completed.

Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

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The 10-minute warm-up you must do before any session to get the most of your training
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“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.

The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.

Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.

Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.

Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.

Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.

Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.

If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.

Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.

Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image

Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.

The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.

Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.

To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo

Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.

Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.

From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Improving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.

If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.

If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.

Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.

Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.

Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are the norm, but your best to run on proper surfaces.

Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .

Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

Additional Resource – Here’s how to protect yourself from dogs

Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.

Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.

Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.

Why are you running? Come up with at least five reasons and keep them close to heart.

I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.

Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.

I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.

A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.

Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.

Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.

When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.

I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music.

So use music to get your mental state up to the challenge.

To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.

Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.

Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.

If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.

Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.

Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.

Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.

Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.

Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.

Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.

Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.

The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.

Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.

To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.

Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.

During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.

To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.

A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.

Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.

Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.

New to Running? Start Here…

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