injury free running Archives — Runner's Blueprint

Heart Palpitations While Running: Causes, Prevention & When to Worry

September 17, 2025May 25, 2025 by David Dack

Ever been cruising along mid-run, feeling good, and then bam—your heart does something funky?

Like it skips, flutters, or thuds hard enough to make you stop and go, “What the hell was that?”

First—don’t panic.

Most heart palpitations (that sudden flutter, flip-flop, or pounding thud) are common, especially in runners.

And they’re usually no big deal.

Running naturally revs up your heart—that’s just cardio doing its job.

But if your heart throws in an extra beat or two, or you feel it stumbling around like it forgot the rhythm, it’s time to tune in and pay attention.

Think of this as a no-BS coaching session.

I’m not a doctor (just a dude who’s been scared straight by a heartbeat), so if you’re getting these flutters regularly, go see a pro.

But I have dug into the research, and I’ve talked to plenty of runners who’ve been there too.

So here’s the deal: most of the time, a few basic fixes—better hydration, dialing back the caffeine, not hammering every run like it’s race day—can settle things down.

But I’ll also help you spot when it’s time to stop brushing it off and get checked out.

What the Heck Are Heart Palpitations, Anyway?

Okay, so let’s break it down: a heart palpitation isn’t just your heart beating fast—that’s normal when you run.

It’s when the beat itself feels off. Like it skips, pounds too hard, races out of nowhere, or does this weird hiccup thing.

You might feel it in your chest, neck, even your throat.

Technically, it’s often caused by what docs call premature contractions.

The most common is a PVC—premature ventricular contraction.

Fancy name, simple idea: your heart sneaks in an extra beat, then thumps hard on the next one.

Feels like a skip followed by a punch. Freaky—but if it happens once in a while and you’re healthy? Usually no biggie.

Here’s the thing: when you’re out there grinding up a hill and your heart’s pounding like a bass drum, that’s not a palpitation—that’s normal.

Your body’s just delivering the goods (oxygen, blood, power) to your muscles. You should feel your heart working.

Palpitations are different.

They usually show up when you’re chilling mid-run, or even during your cooldown.

You’re expecting smooth and steady—and suddenly it’s jazz.

Out of rhythm. Like a drummer who lost the beat.

For context, normal resting heart rate for adults is around 60–100 bpm.

If you’re in solid shape, it could be way lower—mine sometimes dips into the high 40s after a strong training block.

During moderate workouts, 120–160+ bpm is totally fair game.

But again—palpitations are about rhythm, not speed. It’s the pattern that gets wonky.

A 40-year-old, for example, might peak at around 180 bpm (220 minus your age—a rough formula, but a decent guide).

You’ll feel the thump when you’re pushing hard—but if your heart randomly lurches while jogging at an easy pace or throws a fit while cooling down?

That’s when the quiet alarm bells start ringing.

Now here’s the good news: research shows that most of these little heartbeat hiccups are harmless, especially in runners who are otherwise healthy.

The Journal of Strength & Conditioning Research has found that endurance athletes often experience benign palpitations that go away when they rest, rehydrate, or simply stop stressing out. No ER trip needed.

Still, you’ve got to pay attention. If it’s just one flutter and you feel fine? Probably nothing to stress over. But if it comes with dizziness, shortness of breath, or pain? That’s a red flag. And we’ll cover exactly what to look for in the next section.

When It’s Not Just Nerves—Take This Seriously

Look, most of the time, heart palpitations are not some serious running injury—like your ticker trying to throw a rave for no reason. Annoying, maybe even a little scary, but usually nothing to panic about.

But sometimes? They’re a big red flag.

As much as I love to say “push through it,” this is one of those times where I’ll tell you to pull the plug and pay attention.

If you get any of the signs below while your heart’s skipping around like a jackrabbit, don’t tough it out—get checked.

These could mean you’ve got something serious going on with your heart’s rhythm, and that’s not something you can out-train.

1. Chest Pain or Pressure? Don’t Be a Hero

Feel tightness, pain, or that crushing elephant-on-the-chest thing while your heart’s flipping out? That could mean your heart isn’t getting enough oxygen. We’re talking ischemia—or worse.

2. Dizzy Spells or Blacking Out? Huge Warning Sign

If you feel like the floor’s moving or like you might faint—or if you actually do—your heart might not be pumping enough blood upstairs to your brain. And yeah, that’s bad.

Passing out (syncope) during or right after a palpitation isn’t just “a weird moment.” It’s a 911 moment.

3. Nearly Passing Out? Same Deal

Even if you don’t hit the ground, that “graying out,” cold-sweaty, tunnel-vision vibe is just as sketchy. It could mean your heart’s not keeping up, maybe due to an arrhythmia.

Either way, treat it like a big red stop sign.

4. Can’t Catch Your Breath?

Yeah, we all huff and puff on hills.

But if your heart’s going haywire and you’re gasping for air when you shouldn’t be—or you suddenly feel like you’re drowning in your own lungs mid-run—listen to your body.

Especially if your pulse feels totally out of control and won’t settle down even when you stop.

5. Heart’s Still Racing Long After You Stop?

It’s normal for your heart to keep pounding for a few minutes after a hard effort—but it should come back down.

If your heart’s still doing drum solos at 180+ bpm while you’re standing still? That’s not okay. Time to call the doc.

Why the Heck Is Your Heart Acting Up Mid-Run?

Let’s break down why this happens. No fluff. Just the real stuff, based on both the science and what I’ve seen in the trenches with runners of all levels.

1. Stimulants: The Sneaky Speed-Demons in Your System

Let’s talk about that magical cup of morning go juice—yeah, your coffee.

It might help you feel alive during that 6 AM run, but too much of it? Your heart’s not a fan.

Caffeine amps up adrenaline, and if you’re sensitive or just chugged a double espresso, it could throw your rhythm off.

According to research in the Journal of Strength & Conditioning Research, caffeine messes with heart rate and rhythm in susceptible folks—especially in combo with intense training.

Same goes for pre-workout powders, energy drinks, nicotine, and even chocolate (yep, theobromine is a mild stimulant).

Then there’s alcohol. Even though it’s technically a downer, too much can jack your heartbeat.

They even call it “holiday heart” when it kicks in after a few too many drinks.

2. Running on a Full Belly? Recipe for Heart Drama

Look, I love food as much as the next runner. But slam a big meal and dash out the door? Your heart’s gonna throw a fit.

Here’s what’s happening: after a heavy, greasy, or sugar-loaded meal, your body’s trying to digest.

That takes blood.

But your muscles also need blood when you run. So your heart ends up stuck between two bosses, trying to serve both. That tug-of-war can cause palpitations—and maybe some nasty cramping too.

High-sodium meals, MSG, nitrates (think hot dogs or processed junk), even spicy food? All have been linked to extra beats and fluttery heart stuff.

🕒 Rule of thumb: Wait at least 2–3 hours after a heavy meal to run. If you’re short on time, grab a banana, half a bagel, or an energy bar—something light that won’t throw your heart into chaos.

And if your go-to fuel includes tons of sugar? That insulin spike can set off adrenaline and get your heart racing before your feet even hit the road.

3. Dehydration: When Your Heart’s Working Double Overtime

Ever feel your heart thudding harder during a summer run? Like, louder than usual? Might not be your playlist—it’s probably dehydration.

When you’re running low on fluids, your blood volume drops.

Less blood = your heart has to beat faster to keep the engine going.

It’s like trying to water your lawn with a half-clogged hose. Not great.

And it’s not just about water—sweat steals electrolytes too, especially sodium and potassium.

Mess with those, and your heartbeat can get weird real fast.

Simple game plan:

Drink water throughout the day—not just right before your run.
About 30 minutes pre-run: sip 4–6 ounces.
Going long or running in heat? Bring water or an electrolyte mix. Aim for a few ounces every 20 minutes. Adjust for how much you sweat.

4. Electrolyte Imbalances: The Hidden Saboteur of Your Heartbeat

Look, your heart isn’t just thumping away randomly—it’s running on an electrical system that’s wired up with electrolytes.

I’m talking sodium, potassium, magnesium, and calcium. These minerals?

They carry electric charges that literally keep your heart beating in rhythm.

When they’re off—either too low or too high—it’s like trying to run your GPS watch on a dead battery.

Your heart starts throwing in some weird beats, skips, or flutters.

Now, if you’re a runner, odds are you’re more likely to be on the low end.

Why? Because we sweat buckets. Especially in heat, or on those monster long runs.

And if you’re just downing gallons of plain water to rehydrate? You could actually be diluting the stuff your heart needs to function properly.

Sodium and potassium are the big players here. They’re the ones controlling the little electric switches in your heart muscle cells.

Magnesium and calcium back them up, helping keep the rhythm smooth and steady.

Drop any of these—like if you’re low on potassium (hypokalemia)—and boom: you’re twitchy, crampy, and possibly feeling like your heart’s doing the cha-cha.

Ever finished a long hot run and had your calves cramp up like crazy?

Or those annoying muscle twitches that hit when you’re trying to fall asleep?

That’s your body screaming for electrolytes. And yeah, your heart’s a muscle too—it can cramp in its own way.

Here’s the deal: if you’re training hard (especially in heat), get smart about your electrolytes.

A sports drink, salty snack, or a tablet in your bottle during long runs can go a long way.

Target: Aim for about 300–600 mg of sodium per hour of exercise—on the higher end if your face looks like a salt lick after a run. That’s a sign you’re a “salty sweater.”

Potassium: Bananas, sweet potatoes, coconut water
Magnesium: Dark leafy greens, whole grains, nuts, supplements if needed
Calcium: Dairy, tofu, almonds

If your heart feels off, it’s worth getting a simple blood test.

Docs often check potassium and magnesium when you report palpitations. And the good news? If you’re low, it’s usually easy to fix with some dietary tweaks or basic supplements.

But careful: Don’t go rogue on potassium—too much can mess you up fast. But a banana or Gatorade? Totally safe.

Think of it like this: your electrolytes are the fuel for your heart’s spark plugs. Keep ‘em topped off.

5. High Altitude: Where Your Heart Gets Humbled

So you’re headed for the mountains? Maybe it’s a trail race or just a high-elevation training camp.

Whatever the reason, don’t freak out if your heart feels like it’s racing even when you’re walking to the start line.

That’s altitude doing its thing.

At higher altitudes—especially above 8,000 feet—oxygen gets scarce.

Your body’s smart. It goes, “Uh oh, we’re low on air,” and kicks the heart into overdrive.

Beats faster. Harder. Just to shove more oxygen around.

That pounding heartbeat? Totally normal.

And please don’t take my word for it.

Studies show your heart rate at high altitude is gonna spike—same effort, higher beats per minute.

So what do you do?

Adapt. Slowly.

If you’ve got a race coming, get there early. Spend a day or two at moderate altitude first if you can.
Sleep, hydrate, take it easy. The air’s dry up there—you lose more water just by breathing. So sip fluids, but don’t forget electrolytes too.
Don’t expect sea-level pace. You’re not Superman. Scale it back and let your body catch up.

Over a few days, your body will start producing more red blood cells, which helps you adjust. Most runners settle in after 2–4 days.

6. Medications and Supplements – The Sneaky Saboteurs

Let’s get real for a second—sometimes your heart’s not freaking out because of your training or your diet.

Sometimes, it’s that innocent-looking stuff in your bathroom cabinet.

Yeah, I’m talking meds and supplements. These things can sneak up on you.

Take decongestants, for example. That cold medicine you grabbed with pseudoephedrine?

It’s basically a legal stimulant.

Same with certain asthma inhalers—especially the ones with albuterol.

They do their job, but they also rev your heart like you just slammed an espresso and started sprinting.

Even thyroid meds can mess with your rhythm if the dose is a tad too high. Your metabolism goes full throttle, and your heart follows suit.

And don’t even get me started on fat burners or diet pills. A lot of that junk is loaded with caffeine, yohimbine, or other lab-sounding ingredients.

I tried a so-called “natural” fat burner a few years ago—my heart was pounding like I was mid-race, and I was just sitting in traffic. Never again.

According to the Journal of Strength & Conditioning Research, even some antibiotics and antifungals can throw off your rhythm—rare, but it happens.

And if you’re popping herbal supplements thinking “natural means safe,” think again. Bitter orange (common in weight-loss stuff) and licorice root have both been tied to palpitations.

Rule of thumb: If you start something new—med, vitamin, herb—and suddenly your heart’s doing the jitterbug, it’s not a coincidence. Talk to your doc or pharmacist.

Pro tip:

If you’re on thyroid meds, asthma inhalers, or anything else with a heart-boosting side effect, stick to the lowest dose that still works.
Don’t mix pre-workouts with cold meds and expect your heart to be cool with it. That’s like lighting a match on a gas grill and hoping it doesn’t flare.

And yes—let’s not ignore the elephant in the room.

Recreational drugs? Massive red flag. Cocaine, amphetamines, even weed in some people, can wreck your heart rhythm.

You’re already putting enough pressure on your ticker with training—don’t throw fuel on the fire.

7. Overtraining or Going Too Hard, Too Fast

Okay, now we’re getting into classic runner territory—the “I thought more was better” trap.

We’ve all been there.

You start feeling strong, so you add more mileage, throw in extra speedwork, skip a rest day here and there… until your heart starts tapping out weird signals.

When you’re training too hard without enough recovery, your nervous system gets stuck in fight-or-flight mode. You feel wired, maybe anxious. Resting heart rate climbs. HRV tanks. Cortisol shoots up. Basically, your body’s yelling, “Dude, chill!”

Here’s how I’d recommend you to do:

Increase gradually. That old 10% rule is a decent baseline, but if you’re fried, even that’s too much.
Mix intensity wisely. Keep HIIT and hill sprints occasional, not daily.
Rest days are non-negotiable. Your body repairs on the couch, not during the run.
Use wearables. A spiked resting HR or tanked HRV? Back off.

Respect the Long Game

Your heart is a tough, amazing muscle. It’ll adapt and get stronger with training—but it needs respect, too.

Don’t trash it by ignoring fatigue or thinking rest is weakness.

Research even shows that lifetime endurance athletes (think Ironman diehards) have 2–10x higher rates of atrial fibrillation.

Not a reason to quit running—but a reason to stay balanced.

Listen to the Body—It’s Always Talking

Here’s a little truth from the trenches: when I wake up feeling like I’ve been hit by a truck, I don’t train hard.

That’s not weakness—it’s being smart.

Fatigue, stress, and bad sleep gang up on your nervous system and invite palpitations to the party.

My best advice?

Get yourself a heart rate monitor or smartwatch. Check your resting heart rate (RHR) in the morning.

If it’s 5–10 beats higher than usual, that’s your body whispering: “Not today.”

If you track HRV and see a nosedive, keep it chill. No hero workouts on days your system’s down.

Don’t Just Run—Train Like a Full Athlete

Look, if all you do is hammer miles every day, even the strongest heart’s gonna grumble.

Mix it up.

Bike. Swim. Hike. Walk the dog fast enough to break a sweat. That’s cross-training gold right there.

And strength training? Don’t skip it.

Lifting doesn’t spike your heart rate like cardio, but it makes your running more efficient.

I’ve seen it time and time again—runners who lift run smoother, stronger, and with less cardiac strain at the same pace.

When It’s Time to Call the Pros

Now, if you’ve done all the above—hydrated, cut back caffeine, trained smart, slept well—and your heart’s still fluttering like it’s in love with your shoes, it’s time to loop in a doc.

Palpitations hitting daily? Feeling faint, dizzy, or tight in the chest? Don’t wait it out. Get it checked. Here’s what the medical side usually looks like:

Resting ECG: Quick in-office test. Might catch an arrhythmia—or not. These things are sneaky, but it’s a solid starting line.
Blood Work: Checks thyroid (overactive thyroid can spike heart rate), anemia, electrolytes, and inflammation markers.
Holter Monitor: Worn for 24–48 hours (or longer with a Zio patch). Logs every beat—great if palpitations happen daily.
Treadmill Stress Test: Wires you up and makes you run. Not fun if you’re nervous, but super revealing for how your heart behaves under load.
Echocardiogram: Ultrasound that shows heart size, valve function, and pumping power. Useful for spotting hidden issues.
Extra Testing (if needed): Tilt-table tests (for dizziness/passing out) or an electrophysiology study (mapping your heart’s circuits from the inside). Hardcore, but only if truly necessary.

Final Thoughts: Don’t Freak Out, But Don’t Shrug It Off Either

Let’s get one thing straight: almost every runner out there—me included—has felt their heart do something weird at least once.

Maybe it skips a beat after you push too hard on intervals. Maybe it flutters on a hot long run when you’re salty, sunbaked, and underfueled.

Most of the time? It’s nothing serious. But still, don’t brush it off. And don’t spiral into panic mode either.

But here’s the deal—don’t be a hero if something feels off. You can’t just grind your way through heart issues. If you’re feeling dizzy, get chest pain, or even if your gut just screams “not normal,” you’ve gotta respect that signal. Go get it checked.

Worst case, you catch something early and get the help you need. Best case? You get a clean bill of health and sleep better knowing your engine’s solid.

So here’s my call to you: be the kind of runner who listens to their body—not just their GPS watch. Build a running life that supports your heart. Hydrate, eat real food, cut back on the stress (yeah, easier said than done, but it matters).

Most palpitations will fade. And if they don’t? You’ve got science, doctors, and a game plan to help you move forward.

At the end of the day, strong runners aren’t just the ones who hit big mileage. They’re the ones who take care of their whole damn system. Your heart’s the engine. Listen to it. Take care of it. And it’ll keep you running strong for years to come.

What About You?

Ever had heart flutters mid-run? What did they feel like? How did you handle it? Drop your story—let’s talk. You’re not alone in this.

How to Treat and Prevent Runner’s Knee

December 18, 2024March 9, 2016 by David Dack

Runners knee can affect anyone, from beginner runners who are just starting out to elite athletes trying to achieve their next personal best.

If you’re looking for practical solutions for relieving and avoiding this common overuse running injury, then you’re in the right place.

Today I’m going to share with you a simple step-by-step runners knee injury treatment and prevention program that can help put a stop to the condition for good.

By the end of this post you will know all you need about:

The exact definition of runners knee and its symptoms, and causes,
The best treatment options for runner’s knee,
How to get back safely to running after runners knee, and
The right preventative measures you can take so you no longer have to endure another (or your first) runner’s knee nightmare.

So are you excited? Then let’s get the ball rolling

Runner’s Knee Explained

Standing for a number of conditions affecting the knee, such as Patellar Tendinitis, Chondromalacia Patella, and Patellofemoral Pain Syndrome, or PFPS for short, Runner’s knee is a general term that’s been used to describe pain and tenderness around and/or below the kneecap.

PFPS is the most Common

Patellofemoral pain syndrome (what a mouthful!), is the most common form of runner’s knee, accounting for about 20 percent of all running injuries, according to study.

Note: This whole post is mainly focused on patellofemoral pain syndrome.

In future posts, I’ll be dealing other conditions affecting the knee.

That’s why in this post, I’ll be using the terms PFPS and runner’s knee interchangeably, but please keep in mind that they are not the same thing.

Runners Knee Symptoms

The primary symptom is mild pain around, and below the top of the kneecap, typically toward the center of the back of the knee where the kneecap and thighbone meet.

The pain is, in most cases, mild at the first stages and may be only felt during running (or while doing other high impact exercises), but the pain becomes increasingly more intense not only during running but also after a workout.

Since the knee is a joint—Read: it moves around a lot—pinpointing the exact painful spot can prove difficult.

Nevertheless, by and large, Runner’s Knee is described as an aching pain behind and/or around the kneecap.

To make sure you actually have PFPS, you may need to visit a doctor to give you a thorough physical exam.

In some cases, X-rays and MRIs—Magnetic Resonance Imaging)—and other tests are needed for a complete assessment.

But in most cases, if you are a runner, and you started experiencing the above symptoms, rest assured that you have runner’s knee, and it’s time to step back from running and treat the condition before you do more damage to the cartilage.

You may also experience swelling and/or popping or cracking sensations in the knee.

Additional Resource – Can you run again after knee replacement

Runners Knee – The Injury Process

At the root level, runners knee develops when the patella (the kneecap) tracks incorrectly over the femoral groove, which a groove in the thighbone—as you use your knee.

Under normal conditions, the patella rests in the femoral groove and glides effortlessly up and down as you bend and straighten your knee.

But when the patella is misaligned—or tracking out of its normal range— it can irritate the nerves around the kneecap and damage the cartilage beneath the patella, leading to knee pain and eventually, runners knee.

Not Just Runners

As I have already stated, Runners’ Knee is the most common overuse injury among runners, but it can also strike any athlete in a variety of fields—especially sports that require plenty of cutting and sharp lateral movements, such as skiing, basketball, and tennis, or any type of sport that’s arduous activity on the legs.

Runners Knee Causes

Pinpointing a single cause of runner’s knee may prove elusive.

There are so many factors that can lead to the condition.

Here are some of the causes:

Overuse. This is the most common cause.

The repetitive high impact nature of running—and other high impact activities that are strenuous on the knees—can irritate the nerves around kneecap and damage the tendons.

Misalignment. When the patella—kneecap—is slightly out of its correct position—in other words it’s out of alignment—running and other high impact activities that require a lot knee bending and twisting can wear down the cartilage of the kneecap, leading to pain and damage to the joints.

Muscle weakness. Muscle imbalances in the legs can also lead to the condition.

Weak glutes, hip abductors, and quadriceps muscles can reduce support and stability around the knees, which forces the kneecap to track out of alignment.

Muscle tightness. Tight hamstrings and calf muscles can put pressure on the knee, resulting in misalignment of the kneecap, thus increasing kneecap friction and pain.

Add to this the repetitive high impact nature of running and you have a recipe for runners knee.

Foot problems. If you have flat feet—also known as fallen arches or overpronation—this anatomical condition can overstretch the muscles and tendons of your legs, resulting in knee pain and irritation.

An unusual foot position forces the foot to roll inwards which significantly changes the way the forces go through the knee

Direct trauma. This is when you receive a direct trauma to the knee, such like a blow or a fall.

The shock impact can dislocate the kneecap, or even move it out of place, forcing it to mal-track over the femoral groove.

Now let’s talk about something really important: the proper knee injury treatment plan.

How to Treat Runner’s Knee

If you have runners knee, then there is no perfect answer to when your knee will be healed.

Nevertheless, to speed up the healing process, do the following.

Stop Running

This is obvious.

Stop doing anything, including running and other high impact exercises, that leads to knee pain, but feel free to do as much exercise as you can do pain-free.

Take as many recovery days (or weeks) as you need.

If you don’t want to stop exercising, then opt for cross training activities with minimum impact on the knee.

Join a yoga class, strength train or join a aqua jogging class.

Just because you have runners knee don’t mean that you should fall off the training wagon, and turn into a couch potato.

Ice your Knee

Ice therapy can help you assuage pain and reduce the swelling.

Do it for 10 to 15 minutes three to four times per day until the pain is gone.

Use cold packs or ice wrapped in a towel.

Compress The Knee

Support the injured knee by using sleeves, straps or an elastic bandage to accelerate the healing process and reduce pain.

Elevate your Knee

Another measure you can take is to keep the knee raised up higher then you chest level by elevating it on a pillow when you are sitting or lying down.

Take Anti-inflammatory Pills

I will only recommend that you take pills if the pain was too much to bear.

Non-steroidal anti-inflammatory medication, like Aleve, Advil, or most commonly Ibuprofen, will help with the swelling and the pain—especially if you needed more pain relief.

Just be careful. These drugs—like any other drug—have a dark side.

They can boost the risk of bleeding and ulcers—only used when your doctor says so or in cases of severe pain.

See a Doctor

In case your knee did not get well with the above steps, and the pain persists, then you may need to see a physician and have a professional examine your knee for a thorough medical evaluation.

In most cases, runners knee can be easily treated provided that you spot it early on and take the necessary action steps on the spot.

Severe Runners Knee Cases

In some severe cases of runner’s knee, the above steps may not help as much.

So what to do then?

Well, severe cases of the runner may need immediate surgery to fix the damage.

A surgeon could take out the injured cartilage or mend the position of the patella.

Hopefully, you will never have to endure severe cases of runner’s knee.

This condition—and most other running injuries—can be easily treated—when spotted at the right time and before they get any worse—and with the implementation of the right preventative strategies.

Additional resource – Your guide to ITBS

How to Get Back Running after Runner’s Knee

Here are the three keys to return safely to running after runner’s knee

Take your Time

Returning back to running, of course, will depend on how severe you damaged your knee.

Thus, it’s hard to guess how much recovery time you will need, especially when you put into consideration the biomechanical causes of the condition.

You cannot fix your muscles imbalances or running mechanics overnight.

So this cannot be rushed up. No one can

For instance, you may only need a few days off if you spot runners’ knee early, but if you have been running through pain for a while, you may need a lot longer.

But as a general guideline, full recovery from runner’s knee can take from four to eight weeks (or even more in severe cases) of no irritating activities—including running and other activities that require a lot of knee bending and twisting.

To stay on the safe side, opt for cross-training activities that don’t aggravate the pain and require minimum knee twisting and effort.

Take up aqua jogging, swimming, and the like.

And if a cross-training activity leads to knee pain, you shouldn’t be doing it.

The same approach applies for other knee injuries such as ITBS and patellar tendonitis.

Restart Slowly

Depending on how long you were out of the running field, it will take you to get back to running the way you used to.

A loss of cardio base and stamina is expected after a moderate layoff—even for just a couple of weeks.

Restart your running engine carefully and slowly.

Don’t force it.

Adopt a beginner’s runner mindset.

Fix the Root-Cause

Whether the root cause of your injury was biomechanical or any other cause, you will need to continue on working on it until it poses no future threats.

So please keep in mind that if you don’t strive to gradually fix the root-cause, it won’t just repair itself.

That was my mistake.

And please don’t repeat my mistake.

Additional Resource – Overpronation vs Underpronation

The Greatest 72 Running Tips Of All Time

December 18, 2024June 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.

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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“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.