Can You Run ON The Keto Diet? How to Combine Keto & Running

keto running

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

Then you have come to the right place.

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

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

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

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

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

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

More specifically, I’ll look into the following:

  • What is the keto diet
  • The background of ketosis
  • The pros of the keto diet
  • The cons of the keto diet for runners
  • How to keto the safe way
  • And so much more

Sounds great? Let’s get started.

What Is The Keto Diet

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

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

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

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

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

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

Additional resource – Keto marathon training

The Meaning Of Keto Adaptation

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

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

running on keto

Staying In Ketosis

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

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

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

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

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

Additional resource – Probiotics For Runners 

The Benefits of Keto And Running

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

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

The Wall and Fat Store

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

How come?

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

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

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

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

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

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

Improved Body Composition

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

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

Here are more research papers to check out:

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

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

Other benefits of the keto diet include:

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

Additional resource – Best supplements for runners

The Downsides of Keto While Running

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

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

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

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

Additional resource – Keto recipes list 

The Keto Flu

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

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

Some of the side effects include

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

Additional resource – Salt tablets for runners

Muscle loss

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

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

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

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

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

Reduced Performance

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

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

The opposite is more likely to happen.

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

What’s more?

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

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

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

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

Additional Resource – Why is my running not improving

Fat Adaptation Takes time

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

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

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

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

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

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

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

The Verdict

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

In the end, it’s really up to you.

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

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

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

Additional resource – Best sources of electrolytes for runners

How To do it Safely

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

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

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

How Long Should You Go Keto For?

Again it depends on your lifestyle and training goals.

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

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

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

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

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

What’s more?

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

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

Here’s what I’d recommend you to do.

Day 1

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

Days 2 to 10

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

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

You should also drink plenty of water.

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

So one banana is enough to ruin your keto efforts.

Day 11 and Over

It’s up to you.

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

6 Straightforward Steps to Begin Your Personal Trainer Career

If people constantly ask you to help them get fit, you may want to consider becoming a personal trainer. While personal trainers aren’t new, the online space is booming with opportunities. It’s time to take your knowledge, talent, and expertise and help others achieve their goals.

There are tons of advantages to becoming a personal trainer, including that you work when you want. Imagine being able to set your own hours so you can have flexibility in your day. Sounds good, right? Now, the term personal trainer is broad. Finding your niche is the key to being successful. There are personal trainers who only work with bodybuilders, weight-loss groups, professional athletes, and the list goes on.

Once you figure out where your skills are best suited, you’ll be ready to move to the next step. Once you’re ready to commit, there are a few things you need to do to get started.

Steps to Becoming a Personal Trainer

  1. Get certified

It’s important to get certified because that demonstrates you have taken the time to not only invest in yourself and become recognized for your skills, but you care about training your clients the right way.

If you’re going to work in a gym, they usually require some type of certification for their trainers. Trainers must have a diploma or GED before they can get fully certified. Depending on the type of certification you seek, you may have to go through a specialized program. These programs are nationally known for personal training. In most cases, you should have first aid/CPR/AED training.

  • American Council on Exercise
    This class is about six months and has an exam voucher. You’ll have six months to take the exam. There are three programs to choose from to get you prepared.
  • International Sports Science Association (ISSA)
    There are three different accredited programs to choose from. Each one is 12 months.
  • National Academy of Sports Medicine
    You can pay for the exam or choose to purchase a study materials bundle. You must recertify every two years.
  • National Strength and Conditioning Association
    They have a membership that you can join. Once you register for the exam, you must take it within 120 days. The fees for the exam vary based on whether you are a member or not.
  1. Develop training strategies
    Once you become certified, developing training strategies that become your signature is key. Your proprietary methods that get results help you stand out in the marketplace. Working with a sports doctor can enhance your offerings, and listening to your existing clients can also assist. Doing this will help in offering your classes in-person and online. Developing an online portion of your class will help you with exposure in the marketplace.

If you’ve decided to offer an online portion of your program, you want to make sure your clients can reach you with questions. Developing an app is a good solution where they can look at the exercises, see how to do them the right way, ask questions in the app, and get the information they need in one place. A website is also a good idea that has a members-only section. This way, your clients will get consistent updates and will be able to contact you at a moment’s notice.

It’s important to figure out the delivery of your classes. Will they be live and available online at certain times? Will they be pre-recorded? Are you going to add meal plans to this? All of these are considerations for online and live classes. Finally, you must think about their progress. How will it be monitored? Do they need to wear a heart rate monitor? How will they weigh in?

  1. Register your business
    Once you are ready to put yourself out there as a professionally certified personal trainer, it’s time to make it legitimate. While you don’t need a business license to work as a personal trainer, it makes you look more professional and gives you credibility. You want your clients, gyms where you train, and any vendors you work with to trust your brand.

You may expand your offerings and have a desire to open your own gym. As an established business, you can quickly move on this and people will already know and trust your name.

  1. Get business insurance
    People get injured all the time when exercising. As a personal trainer, you want to protect yourself and your clients from any risk. It’s easy to think that everything will be okay, but there’s always that one client that may want to go a step further and file a lawsuit against you. Business insurance can help.

Personal trainer business insurance can protect you against allegations of negligence, copyright infringement, and more. If you opt for general liability insurance, this will cover any bodily injury, property damage, and more. Speaking with a business insurance agent will point you in the right direction to make sure you are fully covered every step of the way.

Make sure you review the quotes on the policy and get different ones to compare pricing and coverage. You should also take the time to speak to other personal trainers to find out what types of insurance they currently use. Depending on your niche, you may have more risk than others. It’s always important to consider this when moving forward.

  1. Keep learning
    One of the best things you can do for yourself is to stay up to date on the latest techniques and strategies on the market. Trends change and advances in the industry or from sports doctors should always be welcomed into your systems and processes. When you take the time to invest in yourself and make a concerted effort to make sure your clients are always getting the best, it will show in everything you do, including their results.If you’re using tech in any way, you should stay up on the latest tips and techniques. If there are videos on your website, they should be updated and refreshed. The graphics you use for social media should follow a pattern. How will you record and edit your videos? What software will you use, or will you have someone working with you?

Your learning doesn’t stop there. It’s a good idea to learn how to effectively use social media and watch your analytics to see when people engage most. Once you have really become established, considering merchandise and how to use a platform to sell that merchandise comes into the mix.

The best way to enhance your learning is to do it. No one can do what you do like you do it, so make sure you know and understand every element of your business.

  1. Creating marketing visual assets
    This directly ties into the learning portion of building a career as a personal trainer. Although you may have a website and use social media, you need other types of branding to stand out from the competition. You should have a logo that’s distinctive and memorable to use on all your business touchpoints.

Your business cards and other items should also be standardized to match your logo for consistency. When developing your logo, you should consider some existing personal trainer logo ideas to imagine what you could develop.

Your graphics should also be crisp, clear, and authentic. Your clients should be able to relate to every part of your brand.

Marketing visual assets are crucial in the development of a lasting brand. Make sure you create assets that capture and engage your current and prospective audiences every time they interact with your brand.

Marathon Pace Chart – How To Determine Marathon Race Pace

Marathon Pace Chart

Curious about how to find the right marathon pace? Then using a marathon pace chart is one step in the right direction.

Here’s the truth.

Running a marathon is an incredible feat, regardless of how prepared you may be. The distance of 26.2 miles is so long that estimating your finish times is often trickier than expected.

What’s more?

Keeping a consistent marathon pace is harder than anything you might experience during training.

Fortunately, by using a pace chart, just like the one provided below, you’ll be able to break down each mile—and kilometer-spilt during the race—this can be incredibly helpful for beginner and veteran runners alike.

So how do you navigate all of this when planning for a marathon? How do you choose a time goal? What pace should I try to keep? And so much more.

Keep on reading to check out the pace chart.

What Should My Marathon Target Time Be?

This is an important question for newbie and advanced runners alike and tricky to answer.

Figuring out your ideal marathon pace depends on a host of factors. The two most important ones are your current running ability—as in what pace you sustain and for how long—and your goal marathon time.

Additional resource – How to nail your sub 4 hour marathon pace. And here’s the full guide to how long is a marathon.

Want more challenge? Check this 50K training plan.

Estimating your Marathon Finish Time

There are many ways to estimate your finish marathon time. One way is to take your recent half marathon times, doubling it then adding eight to ten minutes.

But all in all, I’d recommend being conservative with your goal. If this is your first marathon, your main goal should be to make it to the finish line instead of worrying about a specific target time.

During the first 13 miles, stick to a pace you’re comfortable with, then speed it up the second half of the race and see what time you can do. Just remember to stay patient and to keep everything under control.

Have been running for a while, but is this your first event? Choose a marathon pace based on your current running pace.

Additional Resource – Your Guide to fun runs

The Most Common Marathon Mistake

A common mistake made by beginner marathoners is starting out too fast. The truth is, logging the first few miles at a faster pace than you’re capable of keeping throughout the race can do more harm than good.

The best way to avoid this mistake is to understand, train, then follow your marathon pace strategy per mile—or kilometer—without letting anything else interfere with your plan.

Additional Resource – Guide to running pace charts

What Your Marathon Pace Depends ON?

Many variables play a role when it comes to the marathon goal pace.

The main ones include your;

  • Your running experience
  • Your running history
  • Your weekly mileage
  • Your genetics
  • Your age
  • Bodyweight
  • Nutrition plan
  • The course rouse
  • Race conditions, especially the weather temperature

Additional resource – Guide to pacing strategies for different races

How to Find What Your Marathon Pace Should Be

There are many ways to help you determine your next marathon pace.

What Should your Pace Be For A Marathon?

The most common formula runners use to estimate their marathon time is to take a recent half-marathon time, double, and then add around 15 to 20 minutes.

You can also base it on your best performance in the mile. Or what’s known as the Magic Mile in the running world.  You can also take your recent race (5K, 10K, or half marathon), then compare it to the following chart to find what your estimated marathon time might be.

CHART HERE

Already run a marathon? Aim to take off roughly five to ten percent from your finishing times as your new marathon time target.

Just keep in mind that these methods only predict how fast you could POTENTIALLY run a marathon, so take with a grain of salt. Different elements can drastically impact your marathon time, such as temperature, course, recovery rate—so nothing is for sure.

Additional Resource – Here’s your guide to beginner running pace

The Marathon Pace Chart You Need

The charts offer practical guides as you dive into marathon training and prepare for the big day. They show you the average pace needed to run to achieve your marathon finishing time.

Best Mile Performance to Marathon Finishing Time Goal Prediction Chart:

Additional resources:

Top 4 Running Pace Charts For Runners

Whether you’re gearing up for your debut 5K or have your sights set on shattering your marathon record, we’ve got a game-changer for you: Running Pace Charts!

What’s the Buzz About Pace Charts?

  • Run Smart, Finish Strong: Pacing is the name of the game, and these charts are your treasure map to the perfect race.
  • Goals Galore: Dreaming of specific finish times for your 5K, 10K, half-marathon, or marathon? These charts hold the keys to the kingdom!
  • Miles or Kilometers? No Problem!: No matter your preferred units, we’ve got pace info for miles and kilometers, from lightning-fast 5:00 per mile to a chill 13:00 per mile.
  • Start Slow, Race Fast: Forget perfection. Embrace the “negative split” – a strategy that often turns good races into legendary ones.

I’m here to guide you through these charts, where mile splits and finish times await, tailored to your running pace. Precision isn’t the goal; it’s all about running smarter, not harder.

So, are you ready to set a new personal best? Let’s hit the ground running.

The Reasons To Use Running Pace Charts

Using running pace charts can be a game-changer for runners looking to achieve specific goals or track their progress. Here’s why incorporating pace charts into your training can be so valuable:

Calculate Pace Easily:

Pace charts simplify the process of calculating your pace per mile or kilometer. Whether you’re analyzing a recent training run or race, you can quickly determine your pace using these charts.

Goal Setting and Planning:

Pace charts are a vital tool for goal setting. They allow you to set specific pace targets for your races. For example, if you’re aiming to run a half marathon under 90 minutes, the chart tells you that you need to maintain a pace of 6 minutes and 50 seconds per mile or faster throughout the 13.1 miles. This is key for planning your race pace strategy.

Training Alignment:

Once you decide on your target pace, you can structure your training plan accordingly. Knowing the pace you need to maintain for a specific race distance craft the exact running routine that helps you achieve your racing goals.

Progress Tracking:

Regularly using pace charts enables you to track your progress over time. By comparing your actual race or training paces to your target paces, you can assess your improvement and make adjustments as needed.

Improve Confidence

Knowing that you have a clear plan and understanding of your target pace can boost your confidence on race day. It reduces anxiety and uncertainty, allowing you to focus on your performance.

Customization:

Pace charts accommodate different goals and distances, making them adaptable to various training and racing scenarios. Whether you’re training for a 5K, half-marathon, or marathon, you can find the appropriate chart.

Additional Resource – Here’s your guide to beginner running pace

Making the Most out of Your Race Pace

Pacing is a critical element of successful running, and pace charts can be your secret weapon for achieving your race goals. In fact, pace charts are more than just tables of numbers; they are dynamic guides to help you achieve your running aspirations. Let’s explore how you can maximize their use:

  1. The Art of Negative Splitting

Instead of aiming for a perfectly even pace throughout your race, consider the strategy of “negative splitting.” This means running the second half of your race faster than the first. It’s a technique that often turns good races into legendary ones.

Why Negative Split? Starting conservatively and gradually increasing your pace can prevent early fatigue and set you up for a strong finish. Use your pace chart to identify target splits for the first half and second half of your race.

  1. Progressive Overload in Training

When using pace charts for your training runs, employ the concept of “progressive overload.” Gradually increase the intensity of your workouts over time. Start with a comfortable pace and progressively push your limits to build speed and endurance.

Instead of sticking to one race distance in your training, mix it up. Use your 5K pace chart for shorter, speed-focused sessions and your half marathon or marathon chart for longer runs. This variation keeps your training fresh and challenging.

  1. Visualization Techniques

Visualization can be a powerful tool in your arsenal. Before a race, study your pace chart and visualize yourself hitting those target splits. This mental rehearsal can boost your confidence and calm pre-race nerves.

During a race, focus on staying relaxed and maintaining your planned pace. Visualize a smooth and efficient stride as you check your progress against your chart.

  1. Customized Pacing Strategies

Pace charts aren’t one-size-fits-all. Customize your pacing strategy based on your strengths and weaknesses. If you’re a strong finisher, consider slightly faster early splits. If you tend to start too fast, be conservative in the beginning.

Experiment with different pacing strategies during training runs. Use your pace chart as a guide, but be open to adjusting your approach based on how your body responds.

  1. Race-Day Adaptability

On race day, weather and course conditions can vary. Be prepared to adapt your pacing strategy accordingly. Your pace chart is a tool, not a strict rule.

If you find yourself falling slightly behind your target splits, don’t panic. Focus on maintaining a consistent effort, and remember that unexpected surges or terrain changes can affect your pace.

Without further ado, let’s get to the actual running charts you need for optimal training and racing.

5K Running Pace Chart

The 5K running pace chart is your trusty companion for conquering the 5-kilometer distance efficiently.

(Learn more about how long is a 5K in miles here)

10K Running Pace Chart

The 10K running pace chart is your strategic ally in conquering the 10-kilometer distance efficiently.

Here’s how you can leverage this valuable tool to enhance your training and race-day performance:

Half Marathon Pace Chart

The Half Marathon Pace Chart is an invaluable resource for anyone tackling the 13.1-mile distance.

Marathon Pace Chart

The Marathon Pace Chart is your indispensable companion for conquering the 26.2-mile distance. Here’s how you can harness the full potential of this chart to elevate your training and race-day performance.

Running with a Labral Tear: What You Need to Know for Safe Training

Running With Morton's Neuroma

If you’re seeking guidance on conquering the challenging terrain of running with a labral tear, you’ve stumbled upon the perfect resource.

Let’s face the truth head-on, shall we? Running is a beautiful endeavor that unleashes a world of physical and mental benefits. However, it’s not without its fair share of risks, especially when it comes to the well-being of our precious joints. The repetitive impact and strain of running can sometimes become a breeding ground for injuries, and one common culprit that can leave us hobbling is the notorious hip labral tear.

Now, don’t be alarmed—while it may not be as renowned as runners’ knee or shin splints, a labral tear is a prevalent concern among runners of all levels, from rookies to seasoned pros. This pesky injury often rears its head in runners with underlying hip anatomical issues like hip impingement or dysplasia. The result? Uncomfortable hip pain that can halt our running endeavors for weeks, and in some cases, even months.

But fear not, my friend! In this comprehensive article, I’m about to spill the beans on how to treat and prevent those labral tears from wreaking havoc on your running journey. From effective treatment strategies to preventive measures, I’ve got your back (or should I say hip?).

Are you ready? Excellent! Let’s lace up our shoes, take the first stride, and embark on this empowering journey towards running triumph.

Anatomy of The Labral

Let’s kick off with a crash course in Anatomy 101.

Picture your hip joint as a remarkable masterpiece, resembling a ball-and-socket mechanism where the acetabulum of your pelvis meets the head of your femur. This ingenious design allows your hip to possess an extraordinary combination of strength and flexibility, capable of enduring substantial loads while offering a wide range of motion.

Now, let’s zoom in on the star of our show—the labrum, which is a fibrocartilaginous ring encircling approximately 80 percent of the hip socket, also known as the acetabulum. Its crucial role is to provide stability and support to your entire lower body, acting as a reliable anchor for your thighbone. This incredible cartilage structure not only deepens the hip socket but also serves as a natural shock absorber, absorbing the impact of each stride and cushioning your movements.

Just like a rubber seal, the labrum forms a tight seal within the hip, ensuring fluidity and efficiency in your every motion. Its presence allows for seamless backward, forward, sideways, and rotational movements, making it a crucial component in the intricate dance of your hip joint.

Labral Tear Explained

Picture your hip as a complex orchestra, conducting a symphony of movements in various directions and planes. It’s a joint that allows your leg to glide, rotate, and pirouette with finesse. However, like any grand production, sometimes things can go awry, and the star of the show—the hip labrum—takes center stage.

When a hip labral tear steals the spotlight, it brings pain and instability to the performance. It’s like a disruptive note in an otherwise harmonious melody. But fear not for we have the power to unravel this mystery and find the path to recovery.

Why Did I Tear my Labral While Running?

So, why did that pesky tear occur in the first place? The most common culprit is none other than our old friend, overuse. In other words, running too much without giving our bodies time to adapt can lead to a labral tear.

But wait, there’s more to this narrative. Sometimes, labral tears can be triggered by erratic movements or even direct trauma to the joint. It’s like a plot twist in our running journey, catching you off guard. Additionally, structural issues within the bones can contribute to the development of labral tears over time, as if a foundation weakened by cracks eventually gives way.

But it’s not all doom and gloom. Research studies and anecdotal evidence paint a promising picture of recovery.

Techniques such as physical therapy, targeted exercises, and strengthening routines have shown positive results in repairing and protecting the labrum. Moreover, studies have highlighted the importance of a gradual return to running, allowing our bodies to adapt and build resilience. It’s like giving our hips a standing ovation after a well-deserved recovery.

How Do You Know if You Have A Labral Tear

If you find yourself grappling with a burning, persistent sensation in your hip, rather than the dramatic, sharp pain associated with more conventional tears, then you might be dealing with a case of labral tear.

Research has uncovered a fascinating fact: many individuals with labral tears in their hips don’t even realize it! They continue training without experiencing excessive breakdown or any noticeable pain. It’s like a hidden chapter in their running journey, silently unfolding beneath the surface.

But beware for ignorance is not bliss when it comes to a labral tear. If left untreated, this condition can lead to a treacherous instability in the hip—a plot twist we certainly want to avoid. So, remember, turning a blind eye to the injury is like a tragic choice that only exacerbates the situation, akin to adding fuel to the fire.

Now, let’s explore the signs that may reveal the presence of a labral tear. Pay close attention to these clues:

  • Feel a twinge in your groin when crossing your legs? That’s a telltale sign.
  • Experience a grating, pinching, or catching sensation in your hip? It’s like an unexpected hurdle on your running path.
  • Feel pain when internally rotating, flexing, and adducting your hip? These movements may unveil the truth.
  • Notice discomfort when raising your leg against resistance? Think of it as a battle between your muscles and the tear.
  • Sense weakness in the muscles surrounding your hip? It’s like a troupe of performers losing their strength.
  • Feel a bit unsteady on your feet? The instability in your hip might be to blame.
  • Discover soreness in your lower back, hips, core, and hamstrings? It’s as if a ripple effect spreads throughout your body.

However, it’s important to bear in mind that experiencing hip pain alone isn’t enough to definitively diagnose a labral tear. After all, the hip can be a complex stage, hosting a multitude of conditions that cause pain. To unravel the truth, a proper diagnosis requires a thorough examination, excluding other potential injuries and conditions.

This detective work often involves a mix of clinical assessments to gauge pain and mobility across the entire hip joint, coupled with the use of imaging techniques.

Additional resource – CBD oil for runners

Treating Labral Tears

When it comes to running with a labral tear, one must tread lightly, like a tightrope walker on a precarious wire. The first step on this journey is to stop running, and any other activities that provoke hip pain, until the pain subsides. Ignoring the warning signs and pushing through the discomfort is like playing with fire, only fanning the flames of further damage.

Now, let’s explore the arsenal of proven methods available to combat these cunning tears:

Enter physical therapy—where expert guidance and targeted exercises can work wonders in rehabilitating your hip. Think of it as a journey guided by a wise mentor, leading you towards strength and recovery.

Harness the power of anti-inflammatory drugs, the superheroes that battle the swelling and pain within. These allies can provide temporary relief, allowing your hip to breathe a sigh of relief.

Indulge in the soothing touch of massage therapy. Picture skilled hands easing tension, kneading away discomfort, and encouraging healing. It’s like a tranquil oasis amidst the stormy seas of your injury.

Explore the wonders of chiropractic treatment—a realm where skilled practitioners align your body’s intricate puzzle pieces, restoring balance and harmony to your hip.

Selective injections can offer targeted relief, aiming to calm the storm brewing within your hip. These injections, like precision strikes, combat the pain and inflammation, providing a respite from the battle.

And for those who seek a more potent solution, doctors may recommend a steroid injection directly into the joint. It’s like summoning a powerful warrior to wage war against the torment within, offering a chance for respite and recovery.

But wait, there’s more! Don’t underestimate the transformative power of improving mobility and function within your hip. Embrace exercises and stretches tailored to your condition, unlocking the potential for healing and renewed strength.

Yet, despite the array of conservative measures at our disposal, there are instances where these valiant efforts fall short. If your symptoms persist, stubbornly refusing to abate, it may be time to consider the surgical path. While going under the knife may sound daunting, it can be the knight in shining armor, rescuing you from the clutches of chronic pain and instability.

knee brace for knee pain

Surgery For a Labral Tear

While serious labral tears may require the intervention of surgical prowess, fear not, for there is a glimmer of light on the horizon. You may be able to manage and coexist with your labral tear without the need for the daunting operating table.

Ah, the hip arthroscopy—an outpatient adventure that unveils the mysteries of your hip joint with minimal invasion. Imagine a team of skilled surgeons, armed with tiny incisions, delving into the depths of your hip to assess the situation or perform delicate procedures. It’s like a secret expedition, exploring the hidden corners of your joint to bring about healing and restoration.

In the realm of labral tears, there are two paths that the surgeon may tread. The first is the route of debridement, where they meticulously clean the affected labrum, removing any damaged or problematic tissue. It’s like a skilled craftsman refining a precious sculpture, chiseling away imperfections to reveal its true beauty.

Alternatively, the surgeon may choose the path of reattachment, skillfully affixing the torn labrum back to its rightful place within the hip socket. It’s like a master seamstress skillfully stitching together the delicate threads of a garment, ensuring its strength and integrity.

Following this intricate procedure, you’ll emerge from the hospital armed with crutches, leaning on them for support in your healing journey. Like a nimble acrobat on a tightrope, you’ll learn to navigate your surroundings, gradually relinquishing the need for assistance.

Additional resource – Sore quads after running

How To Prevent Labral Tears While running

When you go for a run, it’s like embarking on a grand battle. Your muscles and tendons should be the valiant shields, absorbing the majority of the stresses and leaving your precious joint unscathed. It’s a delicate dance of harmony, where the muscles bear the brunt, sparing the vulnerable labrum from unnecessary harm.

To achieve this equilibrium, you must muster the strength within your core, glutes, hamstrings, and quadriceps. These mighty warriors must be honed and conditioned, ready to bear the weight of your running endeavors. When these lower body muscles lack strength and motor control, it’s as if your fortress is under siege, vulnerable to the ravages of injury.

But fear not, for there is a way to reinforce your defenses.

Enter the sacred chamber of strength training, where you embark on a pilgrimage to the realm of hip rotators, glutes, quads, hamstrings, and core muscles. Here, amidst the clanking of iron and the rhythm of exertion, you forge resilience and resilience that will permeate your entire being. The stronger these muscles become, the more steadfast support and balance they provide to your entire body.

Make no mistake, my friend, this is not a mere suggestion. Research and studies have illuminated the path, affirming the crucial role of strength training in injury prevention. They speak of the remarkable connection between strength and resilience, showing us that a well-fortified fortress can weather even the most formidable storms.

Running Hotspots Uncovered: A Runner’s Guide to Common Pain Points

hotspots while running

Are you tired of those pesky hotspots ruining your runs? Well, fret no more because help is on the way.

We’ve all been there—the moment when your feet start feeling like they’re on fire while you’re out pounding the pavement. It’s not exactly the kind of sensation you signed up for when you laced up those running shoes, right?

But fear not! In this article, we’re diving deep into the world of hot spots—what causes them, why they happen, and, most importantly, how to treat and prevent them from putting a damper on your running game.

So, get ready to bid farewell to those fiery feet and say hello to a more comfortable and enjoyable running experience. Let’s get started, shall we?

What Is A Running Hotspot?

You see, hotspots are like the warning signs your body puts up to say, “Hey, slow down there! Your poor feet need a breather!” They’re like the body’s little red flags, indicating that your skin is being stretched a bit too much during those long runs.

So, how do you identify these sneaky hotspots? Well, it’s actually pretty straightforward. If you spot a reddish, painful area on your foot while running, congratulations, you’ve discovered a hotspot! The skin around that trouble zone may even feel warm and a tad saggy.

Now, here’s the crucial part—don’t ignore those hotspots. Ignoring them is like poking a sleeping dragon. They might seem bearable at first, tempting you to push through the discomfort, but trust me, things can take a turn for the worse if you don’t address them promptly. Before you know it, you’ll be altering your gait or, worst-case scenario, forced to hit the brakes on your training altogether.

Fortunately it’s not a hopeless case. First off, know that you’re not alone in this struggle. Hotspots are a common woe among runners, so you’re in good company. And the best part? There are simple yet effective measures you can take right now to bid those hotspots farewell once and for all.

But before we delve into the preventive measures, let’s satisfy our curiosity and uncover the underlying causes behind these pesky hotspots.

Running Shoes

When it comes to runners, hotspots tend to set up camp in specific areas. They love to make themselves at home on the ball of the foot, the Achilles tendon, and the base of the big toe—right where those pesky bunions tend to rear their ugly heads. Talk about an unwelcome party!

So, what’s to blame for these bothersome hotspots? Well, one major culprit is improper running shoes. When your shoes don’t fit just right, especially if they’re too tight, they can create a fiery friction festival between your foot and the shoe. It’s like a never-ending battle, with your poor feet suffocating inside those cramped quarters. And if your toe box is too narrow, watch out! It can irritate your big toe, leading to the dreaded hotspot situation.

The Solution

The key is to find the perfect pair of running shoes that will become your trusty sidekicks on your running adventures. Seek shoes that embrace comfort, with ample structural support, cushioning that feels like walking on clouds, and top-notch impact absorption. Head over to your nearest running store and embark on a shoe-fitting adventure. Try on different pairs, feel their embrace, and choose the one that makes your feet sing with joy.

Now, if you happen to have flat feet or a tendency to pronate excessively, fear not! There are running shoes out there designed just for you. Look for ones with a spacious toe box, offering freedom for your tootsies to wiggle and breathe. This will help minimize skin breakdown caused by the friction that can occur when the range of motion in your big toe is restricted.

Improper Tying

Believe it or not, even with the perfect pair of kicks, you can still find yourself in hotspot territory if you don’t master the art of proper lacing. It’s like trying to create a masterpiece painting but forgetting to use the right brushes.

Let’s dive into the world of shoelaces and unravel the secrets to preventing those pesky hotspots.

Here’s the thing: lacing your running shoes too tightly can lead to a world of discomfort. It’s like wrapping a constricting band around your foot, cutting off the blood flow and leaving you feeling trapped and irritated. On the flip side, lacing them too loosely is like trying to tame a wild stallion with loose reins—your foot will be slipping and sliding inside the shoe, causing friction and discomfort.

The Solution

So, what’s the solution? It’s all about finding that sweet spot in the lacing technique that ensures your shoes become an extension of your feet, providing support and comfort without suffocating or letting your foot roam free like a rogue adventurer.

The key is to achieve a snug fit that envelopes your heel, ankle, and arch when you tie your shoes. Think of it as giving your foot a warm embrace, like a cozy hug that says, “I’ve got you covered, foot buddy.” This way, you reduce the risk of any unnecessary friction between your foot and the shoe.

Now, here’s a golden rule: avoid cinching those laces too tightly.

It’s important to maintain proper blood circulation, as it’s the life force that keeps your feet happy and healthy.

Imagine trying to navigate a bustling city with blocked-off streets—it’s not a pretty sight. So, make sure you can slide your finger under the knot without much resistance. If it feels like you’re trying to squeeze a watermelon into a tiny jar, loosen up those laces a bit, my friend.

Oh, and here’s a pro tip: during your run, keep in mind that your feet may decide to puff up a bit. It’s like they’re saying, “Hey, we’re working hard here, give us some breathing room!” So, don’t be afraid to readjust and loosen your laces if you start feeling the pressure building up. Your feet will thank you for the extra wiggle room, and you can continue your run with ease.

Additional resource – Can you run on a broken toe?

Moisture inside of your Shoe

Logging the miles can, sooner or later, build up a sweat in your feet, creating a moist environment inside of your shoes. Since the skin can become more to hotspot when it’s wet in the presence of friction.

When this occurs, your shoes, socks, and feet begin rubbing against each other, resulting in hotspots.

The Solution

The secret lies in the power of proper socks. Yes, you heard me right—socks have the power to be your moisture-fighting superheroes.

Investing in the right pair of socks can work wonders in reducing friction and keeping your feet moisture-free. Think of them as your trusty sidekicks in the battle against hotspots. Look for socks that are not too thick, as you want to maintain a snug fit inside your shoes. No wrinkles allowed! Those sneaky little wrinkles can cause unnecessary rubbing and lead to trouble.

But here’s a crucial piece of advice: avoid cotton socks like the plague. Why, you ask? Well, cotton has this uncanny ability to soak up moisture like a sponge and hold onto it for dear life. And let’s face it, having soggy feet is not a pleasant experience. Instead, opt for socks made from moisture-wicking materials like synthetic blends or merino wool. These fabrics will work their magic by whisking away moisture and keeping your feet dry and happy.

Bad Running Technique

Good running technique is like a delicate dance between your feet and the ground, and if you’re not careful, it can lead to some serious hotspot drama. But fear not, for I have some insights that will help you put your best foot forward and minimize those pesky hotspots.

Now, let’s talk about running form. It’s like the foundation of your running kingdom, and if it’s not solid, trouble can arise. You see, an inefficient stride or excessive heel striking can be the culprits behind those unwelcome hotspots.

It’s like putting too much weight on one side of the dance floor, causing your feet to overstretch and the skin to cry out in discomfort.

The Solution

While you can’t completely eliminate friction inside your shoes while running (after all, that’s just a natural part of the game), you can definitely address the root cause—your running technique.

Consider this: a running gait analysis. Think of it as your very own dance instructor, but instead of teaching you the tango, they’ll examine your running gait with a keen eye. They’ll assess your form, identify any inefficiencies or issues, and then provide you with the proper guidance to improve your technique.

A physical therapist, well-versed in the art of running biomechanics, can be your guiding light. They’ll help you understand your unique running style, recommend the right shoes that complement your gait, and even prescribe corrective exercises or measures to address any imbalances or weaknesses.

It’s like a personalized coaching session for your feet, ensuring they move in harmony with the ground and minimizing the risk of hotspots crashing the party. So, take a step in the right direction and seek the guidance of a skilled professional. They’ll help you fine-tune your running technique, so you can glide across the miles with grace and leave those hotspots in the dust.

Additional guide – Running with bunions guide

Foot Structure

Let’s dive deeper into this intricate interplay and explore how high arches and flat feet can influence the hotspot storyline.

First, let’s talk about those high arches, or what some may call “hollow feet.” It’s like having feet that are extra flexible, ready to bend and stretch with every stride. While this flexibility can be a blessing, it also comes with a price—the skin on the bottom of your feet can get caught in the crossfire. Picture a rubber band being stretched to its limits, putting immense pressure on the arch, and voila! Hotspot alert.

But wait, there’s more to this foot tale. Flat feet, my friend, can also make you more prone to those sneaky hotspots. It’s like having a flatter dance floor, where your feet have less natural arch support. Without that stable structure, the skin on the bottom of your feet is left vulnerable to excessive friction and potential hotspot formation.

The Solution

Now, let’s explore some solutions to keep those hotspots at bay. Enter the trusty physical therapist, your foot whisperer in this tale. Consult with them to uncover proactive treatment options tailored to your unique running lifestyle. They’ll assess your foot structure, evaluate your gait, and provide you with personalized recommendations.

One potential solution lies in the realm of orthotics. These nifty devices, available in the form of insoles or tapes, can provide your arches with the support and structure they need. It’s like giving your feet a reliable dance partner that knows all the right moves, keeping your arches happy and reducing the risk of hotspots crashing the party.

And for those with flat feet, here’s a tip just for you. Consider seeking out running shoes with a larger toe box. It’s like giving your toes a spacious ballroom to showcase their moves. By allowing for a greater range of motion in the big toe, you minimize the skin breakdown that can result from excessive friction.

Additional guide  – How to run with seasonal Allergies

Bonus tip-Decrease Friction

Another way to reduce friction inside your shoes is to lubricate your feet.

I’d recommend an anti-blister or chafing product such as Body Glide. A slippery foot stands less risk of getting irritated or damaged.

A slippery foot stands less risk of getting irritated or damaged.

You can also apply blister plasters or zinc oxide tapes to blister prone areas in your feet. This won’t cost you much, but it’ll help a lot. And you want that.

Additional Resources:

Hotspots While Running – The Conclusion

So that now that you know more than average runners on the causes of prevention of hot spout, it’s time for you to take action.

As I have already explained, hotspots while running are by no means serious issues.

You shouldn’t panic. As you have seen, there are plenty of things you can do right to fix what’s wrong. You just need to get to it and do it right.

Your Guide to The Maffetone Method

Walking five miles

Today, I want to share a training method that completely changed how I approach running: the Maffetone Method.

It’s not about sprinting to the finish line or grinding out every run at full speed. Instead, this approach is all about slowing down—way down—to build a foundation that will eventually make you faster, stronger, and more efficient.

I’ll admit that it felt strange when I first started using the MAF Method. My initial reaction was “How will slowing down make me faster?”

But after coaching and using it myself for years, I can confidently say it works wonders for building long-term endurance.

And if you stick with it, I’m sure you’ll see results too.

Keep on reading to learn more about this amazing method.

The Maffetone Method Explained

Also known as the MAF Method, the Maffetone Method is a heart-rate training method designed to keep your heart rate within your aerobic zone while you run.  This means exercising most or all of the time in the so-called aerobic or fat-burning zone—zone 2.

You calculate your maximum aerobic heart rate using the formula 180 minus your age, with adjustments based on your fitness, health, and injury history (we’ll get into that in a bit).  In my case, zone 2 is around 143 beats per minute. This means I must log most of my miles under 143 bpm to increase my cardio and fat-burning efficiency at the same heart rate.

This method was developed by Dr. Phil Maffetone, a pioneer in sports medicine who has helped countless athletes, from runners to triathletes, optimize their performance.

The idea behind the MAF Method is simple: train your body to run faster at a lower heart rate. This improves your aerobic base, helps you delay the point when your body switches to its anaerobic system, and ultimately allows you to run longer distances more comfortably.

This method also improves the percentage of calories burned from fat while working out.

Don’t take my word for it. Maffetone says on his website: “Some people rely on larger amounts of fat, with the result of high physical and mental vigor, improved health, and better all-around performance.”

What Heart Rate Should You Train At?

You need to figure out your maximum aerobic heart rate to follow this method. This is where the 180 Formula comes in. It’s super simple:

  1. Start with 180 and subtract your age.
  2. Then, make adjustments based on your current health and fitness level:
    • If you’re recovering from a major illness or surgery, subtract another 10.
    • If you’ve been injured or have health issues, subtract 5 to 10.
    • If you’re new to exercise or have been inconsistent, subtract 5.
    • If you’ve been training consistently for a couple of years without injury, use the basic formula (180 – age).
    • If you’ve been competing for years and have no health issues, you can add 5.

For example, if you’re 40 and have been training regularly, your max aerobic heart rate would be 180 – 40 = 140 bpm. That’s the upper limit you want to stay below during your runs.

Early on, logging the miles at such a low HR may feel more than slow, but just hang on, and things should improve.

Who Should Try the MAF Method?

The Maffetone Method isn’t for everyone, but if your goals include any of the following, it might be a great fit for you:

  • Building a solid aerobic base for endurance running
  • Improving fat-burning efficiency during training
  • Learning to pace by effort without constantly checking your watch
  • Reducing injury risk and improving recovery
  • Managing chronic fatigue or overtraining symptoms

The Benefits of MAF Training

I’ve seen firsthand how the Maffetone Method can transform a runner’s performance. Whether you’re a beginner or an experienced runner, this method helps you focus on what truly matters in endurance sports—your aerobic fitness. When I coach beginner runners or those getting into the sport later in life, I always emphasize the importance of building an aerobic base before diving into harder training.

Let’s dive into some of the perks.

  1. Improved Fat Burning

One of the main perks of the method is how it teaches your body to become a fat-burning machine. When you run long distances, your body uses a mix of glycogen (carbs) and fat for fuel.

But here’s the catch—your glycogen stores only last about two hours, max. After that, your body has to rely more on fat. Training in your aerobic zone teaches your body to tap into those fat reserves earlier and more efficiently.

  1. Builds a Strong Aerobic Base

I always tell my runners that the foundation of any solid running program is a strong aerobic base. The Maffetone’s heart-rate training method is all about that. It helps you run longer distances at a lower heart rate, which improves your endurance and efficiency. This is key if you’re in it for the long haul (and aren’t we all?).

  1. Reduces Dependency on Technology

Another benefit I’ve noticed is that it trains you to rely less on your GPS watch and more on how your body feels. You learn to pace yourself based on effort rather than obsessing over speed. It’s a great way to build a more intuitive sense of running.

  1. Better Recovery

By staying in the aerobic zone, you reduce the strain on your body. This means faster recovery times between runs and fewer injuries. Trust me, I’ve seen it firsthand—my athletes (and myself!) bounce back quicker from long runs when they stick to their set heart rate.

The Downsides of MAF Training

While the MAF Method has helped me in many ways, it’s not without its challenges. Here are some of the downsides I’ve experienced—and I’m sure you’ll relate if you give it a try.

  1. Slow Can Feel Boring

What I dislike the most about the method is that it’s extremely tedious, especially during the initial stages.

Running at a slower pace can feel like you’re going nowhere fast. To stay under your maximum aerobic heart rate, you might jog really slow or even walk during parts of your run.

When I started using this method, I had to swallow my pride and accept that slowing down now would pay off later. But it’s an adjustment.

  1. It’s Not a Magic Bullet for Injuries

Some people say that training in your aerobic zone will magically prevent all injuries, but that’s not entirely true. While it reduces the risk of overtraining injuries, you can still get hurt if you’re not careful with your form, shoes, and overall mileage. Slowing down helps, but it’s not a cure-all.

  1. Inflammation Isn’t Always Bad

Maffetone’s heart-rate training method focuses on reducing inflammation, but here’s something to consider: not all inflammation is bad. After all, it’s part of how your body adapts and gets stronger. You don’t want to be constantly inflamed, but you also don’t want to avoid every bit of stress—otherwise, you’ll never improve.

The MAF Test

One of the cool things about Maffetone’s heart-rate training approach is the MAF Test—a simple way to measure your progress over time.

Here’s how you do it:

  1. Warm up for 10 to 15 minutes, staying about ten bpm below your maximum aerobic heart rate.
  2. Choose a flat course (preferably a track) and run five miles (or three, if you’re newer) at your target heart rate.
  3. Record your time for each mile. Each mile should get slower as your heart rate rises throughout the test.
  4. Perform this test once a month under similar conditions to track your improvement.

Over time, as you get fitter, your pace at the same heart rate should get faster. If your times aren’t improving, it could be a sign that you’re overtraining or on the verge of injury.

Person jogging at park

My Final Thoughts

So, there you have it—everything you need to know to start with the Maffetone Method. It’s a slower approach to training, but trust me, the results are worth it. It builds a solid foundation, helps you burn fat more efficiently, and can make your running more sustainable in the long run.

If you’ve been struggling with injuries, overtraining, or want to try something new, give MAF training a shot. And as always, let me know how it goes—I love hearing about your progress!

Do you have questions or thoughts? Drop them in the comments below.

Keep training strong!

Top 7 Tips For Running During Your Lunch Break

lunch time run

Did you know that running during your workday can improve your workplace well-being, boost your productivity, and inspire more creativity?

Yes, that’s true. Although lunch break runs require moving some things around, the juice is worth the squeeze.

But how can you find the time to log in the miles when you’re busy juggling work tasks, handling meetings, and answering emails and phone calls?

By having the right system at hand, of course.

In today’s article, I’ll share with you the full guide to mastering the lunch break run.

The Benefits Of Running At lunchtime

I hate to state the obvious, but running and exercise, in general, has a lot to offer.

I’m not going to bore you with the details as I’ve already published an in-depth post on the benefits of running. You can check it out here.

As for the topic of today’s post, the runch, the term used to colloquially refer to the lunch run, can help you a lot.

Some of the benefits of running at lunch break include:

  • Relieving stress
  • Soothing pressure on your spine from endless sitting. This can also help with back pain
  • Serving as both a physical, emotional, and mental break from work
  • Improved productivity
  • Increased energy
  • Improved creativity

I can go on and on, but you get the picture. A lunch break runner is more focused, productive, and creative—traits of high-performing workers.

Top 7 Tips For Running During Your Lunch Break

If your job is demanding, you might find it hard to get alone time at lunch break, let alone go for a run.  But keep in mind that you need is one hour  – or maybe less depending on your readiness and run duration.

1. Planning And Scheduling Matter

The secret to running on your lunch break lies in planning ahead.

Before the week kicks off, check your schedule and plan which days you’re going to run at lunch.

If you want to devote a few of your lunch breaks to running a few times a week, plan these sessions out and schedule time out of your office for your run.

Make it a rule to prioritize your runs—otherwise, they won’t happen. That’s why, just like any other priority, schedule your lunchtime runs the same way you’d an important work meeting, then add it into your calendar.

Next, block out your calendar for your lunch run and pencil it down as an actual appointment on your calendar.

Think of it as a crucial meeting that you can’t afford to skip. The world will not break down into a million pieces if you leave your desk for an hour—promise.

At the very least, schedule around 30 to 45 minutes out of your day for a lunchtime run. This should be enough time to get changed clean up afterward.

Consider avoiding running on days when you have important meetings in the afternoon, especially if there are no shower rooms in your workplace.

Additional Resource – Running while constipated.

2. Have Your Running Bag

Before you step into the office, make sure your training gear is ready, so you can change quickly and head out. The less time you waste looking around for your running kit, the more time you’ll have to log the miles.

I’d recommend that you pack everything you need for your run the night before a lunch run. This also works well for those who are always short on time in the morning or prefer to run late in the morning.

These include:

  • Socks
  • Shirt
  • Shorts
  • Sports bra
  • Shoes
  • Washcloth
  • Towel
  • Deodorant
  • Body wash
  • Sunscreen
  • Face wash
  • Comb or brush
  • Dry shampoo
  • GPS watch
  • Post-run underwear
  • Running pants, leggings, or short
  • Baby wipes, if you need them
  • Flanner
  • Small towel
  • Makeup
  • Fleece or running jacket

3. Prepare The Smart Way

What you do going to your runch can help make the most out of the workouts.

For starters, roughly one hour before you head out, drink 12 to 16 ounces of water—have your caffeine fix if you like coffee, too.

But, avoid eating anything in the two to three hours pre-run. Running on a full stomach can do more harm than good.

What’s more?

You should also plan your running routine.  For example, if you can only spare 30 minutes for a run, make sure you know your running route.

Additional Resource – Here’s the full guide to feeling bloated after running

4. Warm-Up Properly

A good running warm-up can eat up a lot of time.  Yet that’s no reason to skip it, as doing so may cause discomfort, injury, and premature fatigue.

Research has shown that sitting for an extended period can shorten your lower body muscles, especially your hip flexors and hamstrings. This, in turn, may lead to pain in your lower back, knees, and ankle.

That’s not the whole story. Sitting for a long time can also make you feel stiff and uncomfortable as you take in your first few steps. The feeling may linger.

Here’s what to do.

Start warming up indoors by standing for 20 to 30  minutes before you run. Take your calls on the go or have a standing work desk, if possible.

You can also do foot circles, calf stretches, leg swings, and let your body limber up.

5. Master The Quick Change

Changing up, both before and after running, can eat away at many a precious minute.

So even if you have a “flexible” lunchtime break, you’re better off making the most out of it by devoting your time to running, cooling down, and lunch.

You don’t want to spend a long time changing from one outfit to the next.

So what’s the best way to do so?

Simple.

Pack your running bag in the order you will be putting your running kit on. This should help you save many a precious minute.

I’d also recommend that you wear your running outfit under your work clothes, then change up into clean underwear later.

Additional Resource – Here’s the full guide to running watches

6. Freshen Up

Serious about making lunchtime runs a regular thing? Learn how to clean up as fast as possible.

How fast you get cleaned up depends on the workplace.

If you have access to a shower, this part should be easy. You already know how to shower and all. You just jump in and out as fast as you can.

But what if your workplace doesn’t have one? Then A washcloth with some body wash can do the trick.

You can use a body wipe to remove sweat, dirt, and odor. Wiping the right way can also be cooling, especially you tend to sweat heavily. Just remember to bring your post-run supplies to stay clean and dry.

What’s more?

Consider using antiperspirant in prone areas, especially if you continue to sweat post-run—which is the case for most.

Use the stuff on your groin area, under your armpits and upper thighs, the backs of your knees, and your feet. Leave nothing for chance.

7. Refuel

Before you schedule your lunchtime run, plan your meals for afterward.

So once you’re out of your running clothes and freshened up, it’s time to get in a quick meal.

I’d recommend packing your lunch in the morning before heading to work. This should save you time and effort during your workday.

Ideal post runch ideas include

  • Pasta
  • Salad and ham sandwich
  • Wraps
  • Chicken and vegetables
  • Omelet and a banana

It’s really up to you. As long as you choose healthy items, you’re good to go, buddy.

What’s more?

You should also drink plenty of water following a run. This should keep you well hydrated, productive, and focused for the rest of the day.

Tips For Running During Your Lunch Break – The Conclusion

If you’re running a busy lifestyle, running during your lunch break is a fantastic way to help add more movement to your daily life.

Not only it’s a fantastic way to fit in a run during the day, but you’ll also get an endorphin rush, improving your productivity.

What’s not to like!

Overpronation vs Underpronation – How To Tell if you Over- Or Underpronate

Are your feet on the same page as your running goals?

Whether you’re just starting your running journey or you’ve logged more miles than you can count, there’s one thing you need to know: pronation.

It’s not just a fancy term; it’s the secret language your feet speak while you run.

Join me in this article as we decipher the pronation code together.

We’ll dive into overpronation, underpronation, the risks they pose, and the roadmap to keep your feet and your runs in perfect harmony.

So, let’s lace up and unravel the mysteries of pronation!

What is Pronation?

Let’s demystify this term called “pronation.”

No need for complicated jargon – it’s just how your feet naturally move when you walk or run.

Your heel touches the ground on the outside, then your foot gently rolls inward about 15 percent, and finally, the whole foot makes solid contact before you push off with your forefoot.

In an ideal world, your foot’s arch curves upward, playing its part in distributing weight and impact evenly. This little arch helps safeguard your muscles, joints, and ligaments. But here’s the twist – if your pronation is too little or too much, it can stir up trouble.

So, there are three pronation personalities out there: the neutral arches, the high arches, and the flat feet crew. Which one are you? Determining your pronation type is like solving a fun puzzle, and we’ll explore it in a bit. But remember, it’s not just about labeling your feet; it’s about understanding how they can affect your running adventures.

How To Determine Which One Are You

Let’s unlock the secret to determining your pronation type without breaking a sweat. No need for fancy equipment or a specialist – all you need is a bit of water, a container, and a plain piece of cardboard. Let’s call it the “Wet Test.”

Here’s your step-by-step guide to mastering this test:

Begin by pouring a thin layer of water into a shallow pan, ensuring it’s spacious enough for your foot and the water to cover the entire sole.

Take a step into the water and let your foot get thoroughly wet. Gently lift your foot out of the pan, making sure not to leave any aquatic footprints behind.

Shake off any extra droplets from your foot and confidently step onto a shopping bag, a flattened brown paper bag, or a piece of cardboard. Aim for a perfect imprint.

Now comes the fun part – step off and take a look at the imprint you’ve created. Here’s what you need to know:

Neutral Arch

If your imprint reveals roughly half of your arch, congratulations! You have a normal arch, which is the most common foot type. This means you’re in the normal pronation club, which is like being a smooth operator in the world of running.

High Arch

If your imprint shows only the ball of your foot and your heel, with a slender line on the outside (or not much in between), you have high arches. Embrace your unique foot structure as you’re part of an exclusive club. High arches often come with their own set of perks and challenges, which we’ll explore.

Flat Arch

If your footprint looks like a fully filled-in foot, lacking any significant curve in the center, then you likely have flat feet. This suggests that you might be an overpronator. Don’t worry; we’ll dive deeper into what this means and how it can affect your running game.

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

Underpronation Explained

Underpronation, or supination, is when your ankle doesn’t get with the program and refuses to roll inward sufficiently—less than a 15 percent roll—when your foot strikes the ground or pushes off. This, in turn, forces the outer edge to do all the heavy lifting.

Now, let’s talk about the consequences. Excessive underpronation can lead to serious issues. You’re putting excessive pressure on your toes and ankle, which can lead to discomfort, damage, and foot injuries that no runner wants to deal with. Plantar fasciitis and ankle sprains are common companions for overpronator runners.

Your feet have a language of their own, and when they’re underpronating, they’re screaming for help. Depending on how much time you spend on your feet, the symptoms can vary.

The telltale sign is a pain in your foot’s arch, with the extra strain on the ball of your foot and the surrounding tissue, thanks to your unusual gait. Calluses, shin splints, bunions, and discomfort in the balls of your feet and heels may come knocking.

What’s more?

Your trusty running shoes can tell a story, too. If you’re an underpronator, they might display uneven wear and tear on the outside edge of the sole. It’s like your shoes are secretly trying to communicate your gait issues to you.

Causes Of Underpronation

Underpronation has its roots deeply planted in your biology. In many cases, you can blame your genes for this one. If you find yourself underpronating, it might be because you were born with feet that lean towards this rebellious tendency. Maybe it’s those genetics that gave you a leg length discrepancy or graced you with high arches.

Thanks, Mom and Dad!

But don’t let your DNA take all the blame. Sometimes, lifestyle choices and circumstances play a part in this underpronation saga. Overuse, injuries, or hours spent standing on unforgiving concrete jungles can contribute to this foot rebellion.

It’s like your feet are saying, “Hey, we’ve had enough!”

Understanding the root causes of your underpronation is like solving a mystery. Whether it’s genetics or life’s wear and tear, knowing why your feet march to their own beat is the first step toward finding solutions.

Shoes for Underpronators

When you’re a rebel underpronator, your feet demand a different kind of rebellion – one against ill-fitting and unsupportive shoes. You’ve got to show your feet some love with supportive and well-fitted running shoes. Cushioning and toe room become your allies in this battle.

Picture this: your feet are like high-performance race cars. They need that perfect balance of cushioning and flexibility to navigate the tricky terrain of the running track. Cushioned shoes, the superheroes of the running world, are your best bet. They’re light and flexible and offer your high-arched feet the freedom to move while reducing the stress on your precious soles, especially the heel.

Now, here’s the best news – there’s a treasure trove of running shoes designed just for you, the supinator extraordinaire. These shoes bring the perfect blend of flexibility, cushion, and heel support to counteract that rebellious outward roll of your foot.

But wait, there’s more. If you’re in the supination hall of fame, you might want to consider calling in the big guns – a podiatrist. Custom orthotics could be your secret weapon. These are like the special forces of foot support. Opt for flat ones with a deep heel cup, and let them work their magic.

Who Is At Risk Of Underpronation?

Underpronation isn’t a one-size-fits-all issue; it has its favorite candidates. If you find yourself in any of these categories, you might just be the chosen one:

High Arches:

If you’ve got arches that reach for the sky, you’re at an increased risk of underpronation. Your feet are like the rebels of the arch world, and they like to do things their way.

Foot or Leg Injuries:

Sometimes, injuries can mess with your natural gait. Whether it’s knee injuries, shin splints, or the notorious hammertoes, these troublemakers can lead to underpronation.

Achilles Tendon Tightness:

When your Achilles tendon decides to go all rigid and inflexible, it can make your feet rebel against the norm, leading to underpronation.

Wrong Running Footwear:

Wearing the wrong shoes for your feet is like putting a square peg in a round hole. If your shoes don’t support your unique foot structure, underpronation might just be the consequence.

Exercises For Supinators

There are a few exercises designed to help people who supinate by stretching the leg muscle to improve the ankle range of motion.

Some of these include

Calf raises

Ankle flexion

Forward bends

Calf Foam rolls

Foot pulls

Overpronation Explained

Overpronation, also known as the overzealous inward roll, is like that friend who just can’t stay in their lane. Here’s how it goes:

Your foot decides to break the ice with the ground using the outside of the heel, a bit of a rebel move.

Rollin’, Rollin’, Rollin’: Then, it takes a dramatic turn inward, far more than your average Joe’s foot.

Instead of a coordinated push-off from all your toes, it’s the big toe and its sidekick, the second toe, that do all the heavy lifting. Talk about unfair!

To top it off, your foot decides it’s auditioning for a dance show and twists excessively with every step.

The Symptoms

Overpronation can wreak havoc on your toes and tendons. Here’s the inside scoop:

Big and second toes bear the brunt of this havoc, enduring all that excessive stress.

What’s more?

The posterior tibialis tendon, the unsung hero of your lower leg, gets strained due to the foot’s over-the-top antics. This can lead to shin splints and issues with the tendon’s functioning.

When it comes too footwear, your shoes also have a story to tell.  Check them out and and if you notice uneven wear on the inner part of the sole. It’s like the telltale sign of this common gait issue.

Additional guide – Running with bunions guide

Running Shoes For Overpronators

For the overpronators out there, choosing the right shoes can be a game-changer.

Here’s the shoe shopping guide:

Stability Shoes:

These are your go-to if you’re dealing with mild overpronation. They offer the right balance of support and cushioning.

Motion-Control Shoes:

When your overpronation is putting on a real show, it’s time for these heavyweights. They’re stiffer and more structured, providing that extra oomph to correct your gait.

Orthotics:

If you’re in the extreme overpronation league, custom orthotics might be your ticket to stability. But remember, it’s a discussion best had with your trusty podiatrist. Inserts aren’t always the magic solution.

Overpronation Exercises

Again, there are a few exercises that can help runners who overpronate.

These include

Foot rolls

Big toe stretch

Towel curls             

Arch lifts

When to see a doctor

Don’t ignore those aching feet! Here’s when to give your trusted healthcare pros a call:

Chronic Foot Pain:

If your feet are putting on a constant painful performance, it’s time to consult a doctor or podiatrist. They’ll be your foot’s best friend.

Sports Trainer, Physical Therapist, or Chiropractor: Sometimes, you need specialized help. These pros can work wonders in getting you back on your feet (literally).

Gait Analysis:

One of the best measures you can take is to have your walking/running gait analyzed. Thee can help:

  • Enhance your running technique
  • It helps find the most suitable running shoes
  • Prescribe the right orthotics to address your specific needs or shortcomings
  • Prescribe the right strengthening and stretching exercises to deal with supination or excess pronation

And so much more.

How To Maintain Muscle Mass while Marathon Training

It’s not easy to maintain—let alone build— muscle while training for a marathon.

The reason? Simple. Long distance running—which is the bread and butter of marathon training—has the ability to limit muscle growth.

So what should you do when your goal is to run more—let’s say train for a marathon—but also want to keep your hard-earned gains in the gym?

Here’s the truth. As long as you follow the right training and diet guidelines, you should be able to maintain your muscle strength and/or mass going into marathon training.

In this article, I’ll share with you a few tips on how to ensure you don’t lose muscle during endurance training, including tips on training smart and eating properly.

Building Muscles Vs. Maintaining Muscle    

First things first, let me clear up one thing. Building muscle mass isn’t the same as maintaining muscle mass.

The main difference comes down to many factors, the most important one being how hard you train.

When you’re trying to build muscle, you’re working your muscles as hard as possible. This forces the muscle to adapt in order to not only survive the workout but also to better manage the stress.

As for maintenance, all you have to do is work out your muscles to mild exhaustion—complete failure isn’t the way to go.

Why Keeping—let alone Building—Muscle During Marathon Training Is Hard?

Although there’s some truth to the “running can burn muscle” myth, the facts are a little bit more complicated.

Other variables matter—most importantly, fuel availability for exercise.

The more fuel your body has to pull from “protein,” the more muscle mass you burn off. The exact amount of fuel deriving from protein depends on the accessibility of other fuel sources such as blood sugar, glycogen, and fat.

If you already have a lot of muscle mass—think amateur bodybuilder—getting into cardio for the first time can slim you down. But that doesn’t inherently means that logging the miles does eat muscle break it down as fuel.

To enter that level of a catabolic state, you’ll have to log in a lot of miles, follow a diet severely lacking in protein, and have low recovery.

That’s why if you have low fuel stores in other reserves, you’ll rely on muscle protein for energy—and vice versa.

A good example of this running a marathon. Research that studied 30 recreational runners who run 6.2, 13, or 26.2 miles reported that all runners suffered drastic signs of muscle damage after completing the race. In fact, the longer the distance, the more muscle damage.

Overall, muscle mass provides a small portion of the fuel for any exercise—running is no exception—therefore, you do indeed wind up using up a bit of muscle as fuel while training.

The challenge comes to figuring out how much exactly.

Most research suggests that the number is often around 10 percent of the fuel for endurance training coming from protein, but the facts are much more complicated.

Additional resource  – Check this 50K training plan.

How To Maintain Muscle Mass while Marathon Training

So is it all doom and gloom? Not really!

If you’re worried whether or not running will eat away at your muscles while training for a marathon, the following measures will help you preserve your hard gains while making the most out of your marathon plan.

Enjoy!

1. Have Enough Fuel

If you’re serious about training for a marathon without losing muscle mass, you’ll need to pay a lot of attention to your diet. Training for a marathon requires a lot of fuel, especially on long run days.

Although there’s some truth to the myth that running eats away muscle, overall, this won’t happen if you’re consuming the right calories.

When you ensure that your body has plenty of fuel in other reserves to pull from, you can lower the risk of what is pulled from muscle protein.

So what should you do?

Eat plenty. That’s the rule. Choose dense carbs such as vegetables, whole grain, rice, pasta, sweet potatoes, oatmeal, and fruits.

Timing also matters, so pay attention to your food choice before and after every run.

Having plenty of carbs before and after training is key for filling and refilling your glycogen stores. I hate to sound like a broken record, but you’ll all have the fuel necessary for all the calories you will burn as you train.

Muscle continues to break down post-exercise. But you can limit this breakdown by eating foods that increase insulin, consisting mainly of moderate to high glycemic items.

Have a quick dose of carbs after your runs to restore muscle glycogen and maintain mass.

At the very least, add 50g of carb per hour of running on your long runs. Shoot for 100g carbs for a 2-hour long run.

Additional Guide – What’s The Fastest Marathon Time?

2. Eat your Protein

In addition to consuming plenty of carbs, protein is another essential macronutrient for maintaining your muscle.

How come?

Protein is literally the building blocks of muscle.

The macronutrient supplies the needed amino acids to improve muscle synthesis and create muscle tissue. Not only you can’t build muscle without it; you won’t even be able to maintain it.

Of course, don’t take my word for it.

Research out of the International Society of Sports Nutrition (ISSN) reported that boosting protein intake from the daily suggested 0.8 per kilogram of body weight a day to 1.2 to 2 grams while also reducing calories to about 30 40 percent can maximize fat loss while preserving existing muscle.

Additional resource – Can you run a marathon on keto

Let’s assume that you’re a 160-pound runner who consumes about 60 to 80 grams of protein per day.

You might be able, in theory, to maintain your muscle by simply increasing your protein intake to 100 – 140 grams, even while limiting your total caloric intake by 30 to 40 percent.

Further research also suggests that increasing protein intake may help also help you build d muscle while following a calorie-restricted diet—BUT as long as you’re doing resistance training.

So how do you get enough protein?

Add more whole-food, quality-protein sources to your diet first, such as:

  • Eggs
  • Lean meat
  • Fish
  • Nuts and seeds
  • Beans
  • Cottage cheese
  • Lentils
  • Greek yogurt

What’s more?

Spread out your protein consumption evenly throughout the day, aiming to have some every three to four hours.

In case you’ve trouble meeting your protein needs, supplementing should be your next option.

Additional Resource – How Many Calories Should a Runner Eat

3. Strength Training

Although your main focus during marathon training is obviously running a marathon, strength training is also beneficial. That’s why as well as devoting time and effort to your road work, you should also be consistent with your strength training.

In fact, lifting weights is an important component in maintaining muscle mass.

Hit the weight room three to four times a week. Just make sure to make your schedule work with your marathon plan. Know your priorities.

Schedule your strength session on days when you’re not doing hard runs—that include interval sessions and long runs—as these types of training place a lot of stress on your body. Remember to space out your weightlifting session with at least one rest day.

Additional resourceShould you be running after leg day?

Here’s what your workout schedule should look like:

  • Monday – Chest and back + optional easy run
  • Tuesday – Tempo run of 45 to 60 minutes
  • Wednesday – Legs and core + optional easy run
  • Thursday – Interval run
  • Friday – shoulders and arms + optional easy run
  • Saturday – Long Run
  • Sunday – Rest

Additional resource – Does running build muscles?

4. Supplement

I hate to sound like a broken record, but when it comes to building muscle, your workout routine and diet should be the first place to start.

However, supplementing can help improve the impact of your training.

Research has shown that taking supplements, when combined with strength training, can help maximize your results. That means allowing you to more effectively maintain or build muscle mass over time.

One of the best options is what’s known as BCAAs, which is short for branched-chain amino acids—the three essential acids required for protein synthesis.

These include leucine, isoleucine, and valine. The most important one is leucine, as it has been shown to trigger muscle growth on its own.

Again, don’t take my word for it. Research has found these three essential amino acids to be key for recovery in many different ways.

Like any other source of protein, you can get BCCA s through your diet, eating quality-protein foods. But supplements can help take your intake to the next level.

Additional resource – Running Vs. Strength training

Maintain Muscle Mass while Marathon Training – The Conclusion

Don’t let the fear of burning muscle keep away from logging the miles.

You should be on the right path as long as you balance muscle burning—or muscle breakdown—or muscle building—or protein synthesis. The rest, as the saying goes, is just details.