How to Treat and Prevent Runner’s Knee

female runner suffering from knee pain

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.

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



Heart Palpitations While Running: Causes, Prevention, and Management

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.


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.

Runner woman running on beach in sunrise

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.

  1. 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.


The Greatest 72 Running Tips Of All Time

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.

Try My Beginner Guide

If you’re looking for a simple guide on how to start running, lose weight, and stay injury free, then make sure to check out my Runners Blueprint System!

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!


“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.

Seek-Advice-runningImproving 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.

Become-a-Morning-Runner 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.

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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.

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