2022 Guide to Accessories You Don’t Need But Absolutely Want

If you run professionally or are a casual runner, having the right gear is critical to making your running experience comfortable and fun. As a runner, you are good to go with basic running gear and accessories like running shoes, light clothes, and a watch. 

However, there are accessories you probably feel you want to have to better your experience even when you may not necessarily need them. This post highlights some of these accessories and how they can help to improve your running experience.

Polyester Clothing

Every runner knows that wearing as lightly as possible is important for the best performance. Any t-shirt and a pair of light pants are good enough if you are a casual runner. But if you want the best running comfort, you should consider getting a polyester running kit. 

Polyester is quick at wicking sweat, thus preventing rashes from damp skin for an extended period, and helps produce a cooling effect as the sweat evaporates. So if feeling overly hot while running is one of the challenges you are having, investing in polyester running gear can help solve that for you. 

Here’s the full guide to proper running gear.

Jogging Headphones

Many athletes love practicing while listening to music because it helps enhance physical performance by deflecting their attention from the strain on their body when exercising. 

When choosing running headphones, you want to avoid earphones that cover your ears entirely, as they can make you feel uncomfortable because of the heat. 

The most effective running earphones are bone-conducting earphones. They may not offer the best audio experience, but they help keep your ears free to hear the ambient noise in your surroundings and avoid the sweating that comes with covering your ears. 

Compression Socks

Lately, it is pretty common to see professional and amateur runners don compression socks. Traditionally, compression socks were used to treat vein thrombosis. In athletics circles, compression socks are used as a way of improving venous return and thus improving muscle recovery. 

Studies show that compression socks prevent blood pooling in the calf’s veins, thus helping alleviate the onset of muscle soreness and boosting endurance and performance. Not all athletes use compression socks for running; others prefer to use them after practice to fasten muscle healing. It’s important that you invest in high-quality compression socks for them to benefit you.

Here’s your guide to compression pants for running.

High-Performance Sunglasses

You probably have seen other professional runners or athletes wear sunglasses during competitions or practice. Sunglasses for athletes are not all about looking cool. 

There are several reasons why you would want to wear them too. First, sunglasses help block harmful UV rays from reaching your eyes, thus reducing eye strain and fatigue when you have to stay in the sun for a relatively long time. 

Also, sunglass helps prevent debris from getting in your eyes which can compromise your performance, especially when participating in competitive sports. But, not all sunglasses are suited for the active person. Your best option will be to invest in some quality athletic sunglasses designed with sports activities in mind. 

Running Hats 

Like sunglasses, running hats protect your eyes and face from harmful UV rays, especially when you have to spend many hours in the sun. Besides protecting you from the sun, a running cap can also come in handy when running in rainy weather as it can help prevent rain from getting in your eyes. 

When choosing a running cap, there are several things you may want to look out for, with the first being a comfortable fit. Also, it should be breathable to avoid retaining heat and sweat when running in hot weather. 

Caps with a bendable brim are better at shielding the eyes from the sun, so you should consider that too. If you enjoy your runs in the wee hours of the morning or evening, you may want to consider a reflective cap for improved visibility.

Additional Resource – Why Do I sweat too much while running?

Boost Your Running Game: 7 Essential TRX Exercises for Improved Performance

Whether you’ve recently started running or you’re preparing for your 14th marathon, TRX training is an excellent cross-training tool to enhance your overall strength, endurance, and athletic performance.

Don’t get me wrong. While running more quality miles is undoubtedly crucial for reaching your full potential, there’s a limit to how far and fast you can go before things become monotonous.

The truth is, that TRX training is one of the most effective ways to improve the strength and mobility necessary to become a faster and more agile runner. Regardless of your running and fitness objectives, the following TRX exercises will help you establish a solid foundation and bolster all aspects of your athletic performance.

When integrated into your training regimen, TRX training exercises can enhance your power, build strength, increase flexibility, boost endurance, and more.

In this article, I’ll outline the key benefits of TRX training and share some runner-friendly TRX exercises to help you achieve your next personal record.

Let’s kick it up a notch!

What IS TRX Training?

TRX, which stands for Total Resistance Exercise Training, is a highly effective fitness system designed by former Navy Seal Randy Hetrick. He developed this system to address the need for a versatile and portable training method that can maintain fitness levels even in limited space and time constraints.

The fundamental principle behind TRX is quite straightforward: it leverages body weight and gravity to enhance muscular strength and endurance. TRX workouts typically involve performing a variety of movements, including push, pull, squat, lunge, rotation, hinge, and plank exercises. What makes TRX so appealing is that it allows anyone to engage in a robust workout using just this single piece of equipment.

Here are some key benefits of TRX training:

  • Customizable Intensity: TRX workouts can be tailored to your fitness level. By adjusting your body’s position and angle, you can make exercises more or less challenging, making them suitable for both beginners and advanced athletes.
  • Versatility: TRX offers a wide range of exercises that engage multiple muscle groups simultaneously. This versatility enables you to target different areas of the body and achieve a full-body workout in a short period.
  • Portability: TRX suspension trainers are lightweight and portable, making them an ideal choice for individuals who travel frequently or have limited workout space at home. You can set up your TRX system almost anywhere with a secure anchor point.
  • Core Engagement: Many TRX exercises inherently engage the core muscles, helping improve core strength and stability.
  • Functional Fitness: TRX exercises often mimic natural body movements, promoting functional fitness that translates into improved everyday activities and sports performance.
  • Balance and Flexibility: TRX workouts challenge your balance and flexibility, promoting a well-rounded approach to fitness.
  • Time Efficiency: TRX workouts can be intense and efficient, making them suitable for individuals with busy schedules.
  • Injury Prevention: TRX exercises emphasize proper form and body alignment, reducing the risk of injury.

Additional Resource – Here’s a strength training plan for runners.

Works Your Entire Body

TRX training is known for its ability to engage and work the entire body effectively. The instability created by suspending yourself in the air using the TRX bands requires your muscles to work hard to maintain stability and control throughout each exercise.

As a result, nearly all major muscle groups are activated during TRX workouts, making it a comprehensive full-body training system.

Here are some key muscle groups that are targeted during TRX training:

  • Core Muscles: TRX exercises inherently engage the core muscles, including the abdominals, obliques, and lower back, to stabilize the body and maintain proper form.
  • Upper Body: TRX exercises like rows, push-ups, and tricep extensions target the chest, shoulders, back, and arms.
  • Lower Body: Squats, lunges, and hamstring curls work the quadriceps, hamstrings, glutes, and calves.
  • Back and Postural Muscles: Exercises like rows and Y-flyes help strengthen the upper back and improve posture.
  • Hip Muscles: Movements that involve hip abduction and adduction, such as leg lifts and hip presses, engage the hip muscles.
  • Balance and Stabilization Muscles: TRX challenges balance and stability, which recruits various smaller stabilizer muscles throughout the body.
  • Cardiovascular Endurance: Some TRX workouts can be quite intense, helping improve cardiovascular fitness as well.
  • Ease of Use: TRX is user-friendly and requires minimal setup. Once you find a safe anchor point, you can start your workout right away. The simplicity of TRX exercises makes it accessible to individuals of all fitness levels, from beginners to advanced athletes.
  • Low Impact: TRX exercises are low-impact, which means they are gentle on the joints and muscles. This makes TRX an ideal choice for individuals who want an effective workout without the added stress on their bodies, especially if they have joint issues or are recovering from injuries.
  • Space Efficiency: TRX workouts don’t require a lot of space. You can use TRX in a small room or even outdoors, making it suitable for home workouts or crowded gym environments.
  • Comprehensive Workouts: With TRX, you can perform strength training, flexibility exercises, core workouts, and even cardiovascular exercises. It offers a well-rounded fitness solution in a single piece of equipment.

The 7 Best TRX Exercises For Runners

Without further ado, here are the top TRX exercises for runners.

Enjoy!

TRX Exercise For Runners – 1. TRX Plank

The TRX plank is an effective core-strengthening exercise that engages multiple muscle groups. Here’s a step-by-step guide on how to perform the TRX plank:

Equipment Needed: TRX suspension trainer

Adjust the Straps: Begin by adjusting the TRX straps to mid-calf length. Ensure that the straps are evenly adjusted on both sides.

Set Up Position: Stand facing away from the anchor point of the TRX. Kneel down on the floor and position yourself on your forearms. Your elbows should be directly below your shoulders.

Secure Feet: Place your toes into the foot cradles of the TRX straps. Make sure the foot cradles align with the middle of your calves.

Maintain Proper Alignment: Keep your head in line with your shoulders, creating a straight line from your head to your shoulders, hips, and ankles. Your body should form a plank-like position.

Engage Core: Activate your core muscles by pulling your navel toward your spine. This will help stabilize your body during the exercise.

Lift Knees: Lift your knees off the floor, maintaining a straight line from your head to your ankles. Your hips should be in line with your head and shoulders. Keep your glutes tight and your shoulder blades slightly apart throughout the exercise.

Hold the Position: Maintain the plank position for the desired duration. Start with one minute and gradually increase the time as you build strength and endurance.

Lower Knees: To complete one set, slowly lower your knees back to the floor while maintaining control and stability.

TRX Exercise For Runners – 2. TRX Suspended Lunge

The TRX Suspended Lunge is a challenging lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability. Here’s how to perform it:

Equipment Needed: TRX suspension trainer

Adjust the Straps: Start by adjusting the TRX straps to an appropriate length. Ensure that the straps are evenly adjusted on both sides.

Position the Foot Cradles: Line up the foot cradles of the TRX with the middle of your calves. This ensures proper alignment during the exercise.

Set Up: Stand facing away from an anchor point, such as a wall, with your feet hip-width apart. Place your left foot into both TRX foot cradles, securing it in place.

Lunge Position: Step your right foot forward to get into a single-leg lunge position. Your right knee should be bent at a 90-degree angle, and your right shin should be perpendicular to the floor. Keep your chest up and shoulders back.

Execute the Lunge: Slowly lower your body into the lunge position by bending your right knee and sending your left foot backward. Lower yourself until your rear knee is almost touching the floor or hovering just above it.

Push and Return: Push through the heel of your right foot to rise back up to the starting position. Keep your core engaged for balance and stability.

Complete Repetitions: Perform 8-10 repetitions on one leg (right leg forward) to complete one set.

Switch Legs: Rest for about 30 seconds, then switch to the other leg (left leg forward) and repeat the exercise for 8-10 repetitions.

Additional Sets: Complete two more sets, resting for 30 seconds between sets.

TRX Exercise For Runners – 3. TRX Squat Jump

The TRX Squat Jump is an explosive lower-body exercise that combines squats with a vertical jump, providing a full-body workout. Here’s how to perform it:

Equipment Needed: TRX suspension trainer

Adjust the Straps: Start by adjusting the TRX straps to an appropriate length. Set them to mid-calf length and ensure that they are evenly adjusted on both sides.

Stand Facing the Anchor Point: Stand facing the anchor point of the TRX with your feet shoulder-width apart. Hold the TRX handles with your palms facing inward.

Squat Position: Begin the exercise by squatting down towards the floor while keeping your chest up, back straight, and hips pushed back. Your knees should be in line with your toes, and your thighs should be parallel to the floor. This is the starting position.

Jump Explosively: From the squat position, explode upward by extending your hips, knees, and ankles simultaneously. Jump as high as you can while keeping your arms extended.

Control the Landing: As you reach the peak of your jump, begin to descend back to the ground. Bend your knees to control the landing and ensure a soft, controlled landing.

Complete Repetitions: Perform 6 to 8 squat jumps in a controlled manner to complete one set. Focus on quality jumps rather than speed.

Rest and Repeat: Rest for approximately 30 seconds between sets.

Additional Sets: Perform two more sets of 6 to 8 reps each, with a 30-second rest between sets.

TRX Exercise For Runners – 3. TRX Single Leg Squat

The TRX Single Leg Squat is an excellent exercise for building strength and stability in your lower body, particularly your quadriceps, hamstrings, glutes, and core. Here’s how to perform it:

Equipment Needed: TRX suspension trainer

Adjust the Straps: Start by adjusting the TRX straps to an appropriate length. Ensure that they are evenly adjusted on both sides.

Stand Facing the Anchor Point: Stand facing the anchor point of the TRX with your feet hip-width apart. Hold a TRX handle in each hand with your elbows under your shoulders.

Single Leg Position: Lift your right leg straight in front of you, with your toes pointed upward. Keep the leg elevated throughout the exercise.

Squat Down: Begin the exercise by squatting down while maintaining your balance on your left leg. Lower your hips and torso while keeping your chest up and core engaged.

Knee Alignment: Ensure that your left knee stays aligned over your left ankle and doesn’t go too far forward during the squat.

Focus on Heel: Most of your weight should be on your planted left leg. Focus on driving up through your left heel as you extend your hips and return to a standing position.

Repeat on Both Sides: After completing the desired number of repetitions on your left leg, switch to your right leg and perform the same number of reps.

Complete Repetitions: Aim to perform 6 to 8 reps on each leg to complete one set. Maintain control and balance throughout the movement.

Rest and Repeat: Rest for approximately 30 seconds between sets.

Additional Sets: Perform two more sets, focusing on maintaining proper form and balance.

TRX Exercise For Runners – 4. TRX Atomic Pushup

The TRX Atomic Pushup is a challenging full-body exercise that combines a push-up with a knee tuck. It targets multiple muscle groups, including the chest, shoulders, triceps, core, and hip flexors. Here’s how to perform it:

Equipment Needed: TRX suspension trainer

Adjust the Straps: Start by adjusting the TRX straps to an appropriate length and ensuring that they are evenly adjusted on both sides.

Plank Position: Begin in a plank position with your feet suspended in the TRX straps. Your hands should be directly under your shoulders, forming a straight line from your head to your heels. Engage your core, tighten your glutes, and maintain a stable shoulder position.

Push-Up: Lower your chest toward the floor by bending your arms and performing a push-up. Keep your elbows close to your sides and maintain a straight body position. Lower yourself as far as your strength allows.

Knee Tuck: After completing the push-up, shift your weight forward slightly, bringing your knees toward your chest. Engage your abdominal muscles to tuck your knees as close to your chest as possible.

Return to Plank: Extend your legs back to the starting plank position, ensuring that your hips are in line with your shoulders and your body forms a straight line. This completes one repetition.

Repeat: Perform 6 to 8 repetitions of the TRX Atomic Pushup in a controlled manner, maintaining proper form throughout.

Sets: Complete two more sets with a brief rest (approximately 30 seconds) between sets.

Additional resource – Clamshells for runners

TRX Exercise For Runners – 5. TRX Sprinters Start

The TRX Sprinter’s Start is a challenging exercise that targets the core, hip flexors, and lower body while also improving balance and coordination. Here’s how to perform it:

Equipment Needed: TRX suspension trainer

Adjust the Straps: Start by adjusting the TRX straps to an appropriate length and ensuring that they are evenly adjusted on both sides.

Initial Position: Begin in a standing plank position facing away from the anchor point. Hold the TRX handles with your arms fully extended, forming a straight line from your head to your heels. Your body should be at a 45-degree angle from the ground.

Sprinter Position: From the initial position, begin to walk your feet forward toward the anchor point while maintaining the 45-degree angle. Keep your body straight and engaged.

Step Back: Once your feet are closer to the anchor point, step your right foot back, positioning it behind you. Bend your left knee, bringing it toward your chest in a sprinter-like stance. Your right leg should be extended behind you.

Engage Core: Engage your core muscles to help stabilize your body in this sprinter position. Maintain a strong and balanced posture.

Return to Plank: To complete one repetition, return to the initial standing plank position by reversing the movements. Step your right foot forward, extending both legs and walk your feet back to the 45-degree angle plank.

Alternate Sides: After completing a set with your right leg back, switch to the left leg back for the next set. This ensures balanced training for both sides.

Repetitions: Perform 6 to 8 repetitions on each leg, alternating sides, for one set.

Sets: Complete two more sets with a brief rest (approximately 30 seconds) between sets.

TRX Exercise For Runners – 6. TRX Squat To Row

The TRX Squat to Row is a compound exercise that combines squats with a rowing motion, targeting multiple muscle groups, including the legs, back, and core. Here’s how to perform it:

Equipment Needed: TRX suspension trainer

Adjust the Straps: Begin by setting the TRX straps to mid-length. Ensure that they are evenly adjusted on both sides of the anchor point.

Initial Position: Stand facing the anchor point with your feet shoulder-width apart. Hold both TRX handles with an overhand grip (palms facing each other) and extend your arms fully in front of you.

Lean Back: Lean back to approximately a 45-degree angle while keeping your arms extended. Your body should form a straight line from your head to your heels. Adjust your stance by walking your feet in closer to the anchor point, creating tension in the straps.

Squat: From the leaned-back position, initiate the movement by bending your knees and hips to lower into a squat. Keep your weight on your heels, chest up, and core engaged.

Row: As you begin to rise from the squat, simultaneously bend your elbows and pull your chest toward your hands, performing a rowing motion. Focus on squeezing your shoulder blades together during the row.

Return to Squat: After completing the row, straighten your arms and return to the squat position.

Complete the Repetitions: Continue the squat-to-row movement for 30 seconds, performing as many repetitions as possible with proper form.

Rest: Rest for 20 seconds before transitioning to the next set.

Repeat Sets: Perform 8 to 10 repetitions (or as many as possible in 30 seconds) for one set. Complete two more sets with a 30 to 45-second rest between sets.

Additional resource – Single leg bridge technique

What is a Good 5K Time for a Beginner

What is a Good 5K Time for a Beginner?

Curious about what’s a good 5K time?

I wish there was a simple answer, but everyone’s 5K journey is different.  I’ve coached runners of all shapes, sizes, and experience levels, and everyone’s journey is unique.

But in general, most beginners can finish in 30 to 40 minutes, and hitting that 30-minute mark is a solid benchmark for many first-timers.

Let’s look at this in a way that might feel more real.

How Long is a 5K?

Before diving into times, let’s break down the distance of a 5K

In case you’re wondering, the ‘K’ in 5K is short for kilometer. One kilometer is a little more than a half-mile, or 0.621 miles.

So a 5K equals 3.1 miles.

It would take around 22.5 laps around an outdoor track to complete a 5-kilometer race.

You’d also need to run back and forth on a football field around 50 times to cover the 3.1-mile distance.

So that’s one more reason you shouldn’t underestimate this race.

What is A Good 5K Time For a beginner?

So, how long does the average runner take to complete a 5-kilometer race?

30 minutes?

50 minutes?

Two hours?

As you might already have guessed, the answer depends on many variables such as age, training level, and gender.

Generally, most beginners can finish a 5K in about 30 to 40 minutes., and most newbies are pretty satisfied if their finish time is around this benchmark.

A very good finish time for a beginner is anything under 25 minutes, which means maintaining an 8-minute-mile pace throughout the event. However, if this is your first time, shooting for an 8-min/pace is quite aggressive—and might be out of your grasp.

If you’re walk-jog, expect to finish around 50-60 minutes.

What are Typical 5K Times?

I hate to sound like a broken record but very runner is different, and 5K times can vary.

Here’s a ballpark idea of where you might fall:

  • Intermediate runners: If you’ve been running consistently for about six months and clocking 15-20 miles a week, you might finish a 5K in 20-25 minutes. Adding tempo runs and speedwork can help improve your time.
  • Elite runners: Pros usually finish in the 15-17 minute range.. And for those logging over 40 miles a week for at least a year, finishing between 15-20 minutes is more typical.

To put things into perspective, the world record for the men’s 5K is 12:37.35 (held by Kenenisa Bekele), and for women, it’s 14:11.15 (held by Tirunesh Dibaba). That’s lightning fast!

Still want more 5K stats? Check out this guide.

Your First Race

For your first 5K, here’s my advice: forget the clock. Your main goal should be to run (or run-walk) the whole distance. It’s about building endurance. Performance goals will come later.

I once coached a young guy who was dead set on finishing his first 5K in under 25 minutes. He pushed so hard early on that by the last mile, he was walking—and not in a good way.

When he focused on pacing and finishing strong in the next race, he shaved 3 minutes off his time. Patience and consistency are key.

Here’s your couch to 5K plan in case you’re a beginner.

Average 5-kilometer race Times by Age Group

Here’s a helpful breakdown of average 5K finish times by age and gender. Keep in mind, these are just estimates and can vary widely depending on experience and fitness:

For Men:

  • 20–29: 16:45
  • 30–39: 17:41
  • 40–49: 18:13
  • 50–59: 19:31

For Women:

  • 20–24: 36:22
  • 30–34: 38:41
  • 40–44: 38:26
  • 50–54: 41:20

What’s a Good Time for a 40-Year-Old?

Many runners start later in life, and if you’re hitting your 40s, you might wonder what’s a competitive time for your age group. For men, finishing a 5K around 18:13 is considered pretty good, and finishing in the mid-to-late 30-minute range is excellent for women.

Your Pace and Finish Time

Pace is key when it comes to improving your 5K time. Here’s a rough idea of what finish times look like at different paces:

  • 5 min/mile – 15:32
  • 6 min/mile – 18:38
  • 7 min/mile – 21:45
  • 8 min/mile – 24:51
  • 9 min/mile – 27:58
  • 10 min/mile – 31:04

Age-Group Runners

Runners outside the professional or elite category are often referred to as “age group runners.”

You’ll notice quite a difference in finish time between the groups. This is because some age group runners may have trained competitively or were college runners. Therefore, they will likely cross the finish line at super competitive times.

 Age groupMenWomen
0 to 1534:4337:55
16 to 1929:3937:39
20 to 2429:2736:22
25 to 2931:0936:16
30 to 3431:2738:41
35 to 3933:4437:21
40 to 4432:2638:26
45 to 4933:1339:19
50 to 5434:3041:20
55 to 5937:3345:18
60 to 6440:3345:49
65 to 9942:5950:13

Training for Your First 5K

Now that we’ve discussed times and goals, it’s time to focus on training. The best way to improve your time is through a structured training plan.

If you’re just starting, check out a Couch to 5K plan. Tempo runs, speed workouts, and building weekly mileage are key for those looking to advance. Start small, be consistent, and don’t forget to rest!

To ensure you train right for your 5K, choose one of the following plans to get you started on the right foot.

FAQs About Beginner 5K Times and Running Your First 5K

I know that you have more than pressing questions about running your first 5K. Let me address some of the most common concerns so you can make the most out of your race.

Is it okay to walk during a 5K?

Absolutely! Many beginners use a run-walk strategy to complete their first 5K. It’s all about finding a comfortable rhythm that allows you to finish strong. Walking during a 5K doesn’t make you any less of a runner—everyone has their own pace!

How should I pace myself for my first 5K?

For your first 5K, start at a pace that feels comfortable and sustainable. A good rule of thumb is to start slower than you think, especially if you’re new to racing. If you feel good halfway through, gradually pick up your pace for the rest of the race. Consistency is key to avoiding burnout early on.

How often should I train to improve my 5K time?

For beginners, running 2-3 times a week with a mix of easy runs, short intervals, and one slightly longer run can improve your endurance and pace. Be sure to rest between runs to let your body recover and avoid injury.

What should I eat before my 5K race?

For a morning race, a light breakfast 1-2 hours before—like a banana with peanut butter or a small bowl of oatmeal—works well. For an afternoon race, eat a balanced meal a few hours prior and keep snacks light. Avoid anything heavy or unfamiliar close to race time.

Should I warm up before my 5K?

Yes, a proper warm-up can make a big difference! Spend 5-10 minutes doing light jogging or dynamic stretches to get your muscles ready. This will help prevent injury and ensure a smoother start to your race.

How can I prevent getting tired too soon in my first 5K?

Pacing yourself is key. Start at a slower pace than you might think and focus on steady breathing. If you start feeling tired, try taking a short walk break and then resuming at a comfortable pace. Gradual, consistent training will also help build the stamina you need to complete the distance.

Conclusion: What’s a Good 5K Finish Time for a Newbie?

Ultimately, a “good” 5K time for a beginner will vary depending on age, fitness level, and experience.

For most newbies, anything under 30 minutes is a great goal to aim for, while sub-25 minutes is excellent. But remember, the most important thing is to enjoy the process, celebrate crossing the finish line, and build your running journey from there.

Every runner starts somewhere—so if this is your first 5K, just focus on having fun and finishing strong. The rest will fall into place!

How To Run A Marathon Or Half-Marathon On A Low-Carb Diet?

how to recover after running

From elementary school, they teach kids that carbohydrates help the body get the needed energy to function.

However, it seems to go against all known facts that an athlete, precisely a marathon runner, could accomplish the race without carb loading.

But is it possible to complete a whole 26.2 mile-race (42.1 kilometres) while on a low-carb diet? Or even, half of it?

This discussion explores how to run a marathon or half-marathon on a low-carb diet. Keep reading.

Overview

According to experts, including dietitians, it appears possible to live on a low-carb diet and make it in the marathon.

Low-carb options for meal replacements go a long way in injecting your body with the needed energy in readiness for the monumental task ahead.

While the essence of writing this post is to show you it‘s possible to run a half-marathon or a full marathon on low-carb, it’s also important to point out a few things.

A low-carb diet alone will not and doesn’t guarantee you the best performance on the track.

Your coach or trainer will tell you that you need a lot more.

Additional Resource – Here’s the full guide to how long is a marathon.

The Role of Carbs in Exercise

Undoubtedly, carbohydrates are perhaps the quickest and simplest in fueling your body with the needed energy during exercise.

Because of the energy demands, our bodies require carbs or energy-providing foods to supply the needed energy.

Marathon running and cycling, among other aerobic activities that require oxygen, typically demand many carbohydrates.

Speaking of running on low-carb, a sports magazine, The European Journal of Sport Science, observes that intake of carbohydrates enhances an athlete’s performance even if used as a mouth-rinse.

Marathoners will do better to maintain an hourly intake of 30-60 grams of carbs.

Some dietitians argue that tedious events that take longer than 2 hours, such as marathons, require up to 90 grams of carbs per hour.

Thankfully, experts agree that it’s now possible for marathoners to make it to the tape with just 60 grams of carbs per hour every day.

Additional resource  – Keto diet food list

Cutting Carbs During Endurance Training

For many years, athletes, including marathon runners, have thought that increasing carbohydrate intake a few days before a big race would help them inject energy into their reserves.

In their view, portions of pasta, rice, pieces of bread, and food rich in carbs were a big deal.

They thought (mistakenly anyway) that eating lots of such foods a few hours before a big race would help them have more endurance, increase their energy and finish on top of the race.

The truth is;

Cutting on carbs days before the race may help the body adapt well and remain more energetic in readiness for the race.

Here is the fact!

When you train your body to burn fats, you’ll lose the fats. But, the good thing is your body becomes less independent of carbs for its energy and glucose from sugar.

In the end, you’re likely to go for hours without needing food because your body is trained to use energy from its stores.

It doesn’t need to depend on foreign supplements such as glucose, sugar, or even energy drinks.

With fewer cravings, balanced energy, and a trained body, you’re likely to run even longer than the 42.1 kilometres we are talking about.

In fact, Mirna Valerio, an experienced American marathoner, and author observes that a fat-adapted sprinter knows that when carbs are scarce, the body can still burn fat.

Additional resource – How to nail your sub 4 hour marathon pace

Does Distance Running Require Any Carbs?

As mentioned earlier, the recommended carb intake for long-distance runners is between 30 to 60 grams per hour.

You can add or reduce this amount depending on your aim.

For workouts that are less than 60 minutes, the goal weight is 150 pounds. Then, there’s no harm in eating between 100 to 150 grams of carbs each day.

Indeed, some experts have devised a daily diet for a fat-adapted runner.

According to Hundt, a long-distance runner interested in remaining hungry-free during the training and actual marathon will follow this daily dietary and workout routine sample.

Morning workout routine

The morning workout routine is typically a 60-minute morning run

For breakfast, you can have the following;

  • Frozen butternut squash,
  • Frozen cauliflower
  • A half sweet potato
  • 30g of protein powder (or you can substitute it with 3-egg omelettes) smoothies for post-workout

Here is what your mid-day meal will look like;

  • Grilled chicken
  • Broccoli
  • Tomatoes
  • Cabbage
  • Avocado
  • Mixed green salad (big enough) and dress the meal using lemon juice and olive oil.

Further, you can incorporate an afternoon snack only if you’re hungry. For this, choose the following vegetable smoothies;

  • Three Turkey slices sandwiched with a half avocado
  • Raw Rev Glo Bar or Epic bar.

You can have roasted salmon or any other fish as you wrap up the day. Top it up with grilled asparagus.

Additional Resource – Why Do I sweat too much while running?

Why A Marathoner Needs Carbs

When speaking on low-carb running, Chris MacDonald of Women’s Running notes that the liver and muscles are where the human body gets the energy to function.

Notably, these stores are conveniently located, and upon depletion, the body looks for alternative energy sources.

According to the expert, dozens of low-carb diets vary in terms of the required amount of carbohydrates.

MacDonald says that for runners who intend to thrive on a low-carb diet, the best approach would be to maintain a ‘timed’ low-carb diet.

That means a runner should endeavor to eat adequate amounts of carbs at specific times of the day or period. It can be before, during, and immediately after the workout.

However, it’d be risky to eat foods rich in carbohydrates during other times of the day.

To replace a low-carb diet, a runner should eat foods rich in proteins. Such foods include protein powders, seeds, nuts, fish, soy, eggs, meat, and vegetables.

By following this routine, the expert remarks that your body will burn fat more during training, enabling it to heal properly after a challenging workout.

Additional Resource – Creatine For Runners

Benefits of a Low-Carb Diet for Long-Distance Running

You are wrong if you thought you’d only achieve in the marathon while on a complete carb diet.

Here are some benefits of maintaining a low-carb diet if you want to become a successful marathoner;

1.       Improved Fat Adaptation

Short-distance runners use a lot of energy from their glycogen reserves for a short period. However, running out of fuel for marathon runners, sometimes for a long time, is the norm.

When we push our bodies hard, sometimes far to the corner, we drain all the energy reserves.

After draining the glycogen reserves but yet to complete the race, your body turns to another reserve known as fats.

Therefore, when you’re on a low-carb diet, you teach your body how to survive on the two energy sources.

The beauty of this creative process is the body knows when it is the right time to get the energy needed to complete the race.

Additional resource – Can you run a marathon on keto

2.       Improved Sleep and Energy Balance

If you’ve tried a low-carb diet, you know that the first few days were hell. Your body starves a lot as it tries to adapt to the new style.

As you may already know, if you eat many carbohydrates during the day, you’re bound to stay alert and even awake for the better part of the night.

With a low-carb diet, you sleep much faster than if you took many carbs during the day.

Sleeping with a stomach full of carbs leads to sweating and restlessness. If you hit the gym in the morning, you’ll feel hungry and unproductive.

Sound sleep following intake of low-carbohydrate foods leads to enjoying a restful night.

Eventually, you’ll feel fresh and ready for exercise when you wake up the following morning.

When you hit the gym, your body will endure more because it still has reserved energy.

Additional resource – How long is a half marathon

3.       Body Recomposition After Fat Loss

Your body uses a lot of energy and burns a staggering amount of fat during training and the actual marathon.

However, many athletes often worry about what will happen to their bodies during and after the marathon.

Even though the body may lose shape, it doesn’t mean you will lose your muscle. The good thing is that your physical stamina will always remain and sometimes be visible.

After your body has burnt all the fats and the energy from its glycogen reserve, there comes recovery time. You need to feed on proteins during this time when out or in between the race.

Including proteins in your daily diet will keep your muscle and maintain body strength, which is essential for future races.

Additional resource – Guide to Marathon Des Sables

Conclusion

Gone are the days when traditional marathon running emphasized feeding on carbohydrates during the entire training period. Now, your body can endure the tedious long-day workouts and perform outstandingly during the race.

The important thing is to know when to introduce a low-carb diet and when to bring in foods rich in proteins for faster body recovery. Otherwise, do your workouts, and eat high-carb foods before, during, and immediately after. Still, retract to low-carb foods during the rest of the time.

If that is your dream goal, you will be surprised to hit the tape in less than 2 hours.

What’s the Best Temperature For Running?

running in the heat

Every runner, from beginner to veteran, knows that weather can make a huge difference in how enjoyable a run feels.

But what makes the “perfect” running weather?

Well, that depends a lot on the runner. Some of us love a cool, crisp breeze, while others prefer the warmth.

From both research and personal experience, many runners find their sweet spot between 44°F and 59°F (7-15°C).

So, let’s break down what science has to say about this and how weather conditions can impact your performance.

The Impact of Heat on Running Performance

Before I dissect the optimal temperature for running, let’s first discuss the impact of heat and cold on running performance.

If you’ve run in the heat, you know it can feel like your effort doubles just to keep pace.

Trust me, you’re not alone in feeling that struggle.

Studies show that while elements like wind and rain can affect running, air temperature stands out as the most critical factor.

If you often run during the hottest time of the day (and year), you’re certainly limiting your running potential.

I learned this lesson the hard way one summer.

I decided to go for a long run at noon, thinking I could handle the heat. It was 90°F (32°C), and I was drenched in sweat by the first mile.

By mile three, I was dizzy, exhausted, and barely moving.

I felt so depleted that I had to stop early and walk the rest of the way home.

That day taught me to respect the heat. When temperatures soar, I run early in the morning or wait until the evening when it’s cooler.

So, why does heat make running so tough? When the temperature climbs, your body kicks into overdrive trying to keep cool.

Blood that normally delivers oxygen to your muscles is redirected to your skin to cool you off, leaving your muscles underpowered.

You’ll tire out faster, your heart rate spikes, and suddenly, each step feels like an uphill battle. The build-up of heat in your body also increases the risk of heat illnesses like heat exhaustion and heat stroke—a recipe for disaster.

Running in the Cold

On the flip side, there’s something special about running in cold weather. When you run in cold or mild weather, your body can give off more heat to prevent you from getting too hot.

Instead of working hard to stay cool, your body can focus on performance to run faster without overheating.

Plus, you burn a few extra calories trying to stay warm! But don’t be fooled—running in extreme cold has its challenges.

Your muscles can tighten up fast, and without a good warm-up, fatigue can sneak up on you.

What’s the Best Temperature for Running?

The perfect temperature for running has been dissected thoroughly across many races.

Different studies’ conclusions and results tell us that the ideal temperature for outdoor running varies between sprinters and marathon runners.

Research often points out that the best temperature for endurance running is cooler than what feels comfortable when standing still. And for every degree warmer drastically impacts performance.

As far as I can tell, most research examining the impact of temperature exercise performance over the past few years has mainly occurred in a lab setting.

Fortunately, some studies have looked at how temperature affects runners in real-world settings.

One example is this research that reported that the ideal temperature range for most runners seems to be around 44° F and 59° F (or 7-15° C).

Another research out of the Public Library Of Science examined the results of six marathon runners. Four factors were considered, and that included: temperature, humidity, dew point, and atmospheric pressure at sea level.

Ultimately, the researchers concluded that air temperature had the biggest impact on speed and withdrawal rates. They noted that marathoners finishing between 3:30 and 5:00 hours found around 44°F (7°C) to be the sweet spot.

That’s not the whole story.

A decade-long study of the Boston Marathon reported that the best temperature range for all runners –regardless of their fitness level—is around 46 to 59 F or 7.7 to 15 C.

What About Sprinters?

If long-distance running isn’t your goal, you don’t inherently want to be that cold.

Sprinters need warm muscles to generate maximum power.

Let me explain.

Sprinters perform best in warmer conditions, where their muscles stay loose without the risk of overheating.

Research backs this up, showing that male 100-meter sprinters hit their stride at around 72°F (22°C), with females peaking at 73°F (23°C). The warmth helps keep muscles loose and primed for explosive movement without the risk of overheating like long-distance runners.

A young Asian woman wearing glasses and a tank top holds a small fan and wipes her sweat on her face while standing walking outdoors in a park, cooling herself down on a hot day summer.

Practical Tips for Running in Different Temperature Conditions

Adapting your running strategy to different temperatures is key to staying comfortable and safe. Here’s how to adjust your approach based on the temperature outside:

Running in Hot Weather (Above 70°F/21°C)

High temperatures make it more challenging for your body to regulate heat, leading to faster dehydration and fatigue. Here’s how to stay safe and comfortable:

  • Hydrate Strategically: Start hydrating well before your run and consider carrying water or an electrolyte drink if running longer than 30 minutes. Sip water during your run to stay hydrated without feeling too full..
  • Dress Lightly: Wear light, breathable clothing that helps wick away sweat and reflect the sun.. Avoid cotton, which can hold moisture and increase chafing.
  • Slow Your Pace: Running at a slightly slower pace helps prevent overheating. Listen to your body and don’t push too hard on hot days—aim to stay in your comfort zone.
  • Run Early or Late: Try to schedule your runs for early morning or late evening when temperatures are cooler. Midday sun can increase the risk of heat-related illnesses.

Running in Cold Weather (Below 30°F/-1°C)

Cold temperatures can affect your muscles, making them less flexible and increasing the risk of strains. Here’s how to stay warm and comfortable:

  • Layer Up Wisely: Dress in layers so you can remove or adjust as needed. Begin with a sweat-wicking base, then add an insulating layer, and top it off with a wind-resistant jacket if needed.
  • Protect Extremities: Wear gloves, a hat, and warm socks to keep your hands, head, and feet warm. Your hands, head, and feet can lose a lot of body heat..
  • Warm Up Beforehand: Warm up indoors if possible, or do dynamic stretches before heading out. Cold muscles are more prone to injury, so getting blood flowing is key.
  • Stay Hydrated: Dehydration can still be an issue in the cold.. Drink water before and after your run, as thirst cues may be less noticeable in colder weather.

Running in Mild Temperatures (50–60°F/10–15°C)

Mild temperatures are ideal for running, allowing you to perform at your best with minimal adjustments. Here are a few tips to make the most of these conditions:

  • Dress in Light Layers: A single lightweight or long-sleeve shirt is usually enough in this range. Opt for moisture-wicking materials that allow for breathability without overheating.
  • Stay Hydrated: Although hydration needs aren’t as high as in hot weather, don’t neglect hydration. Drink in small amounts if your run goes beyond 45 minutes.
  • Consider Sun Protection: Mild temperatures can still have strong sun exposure. Don’t forget a hat, sunglasses, and sunscreen to shield yourself from UV exposure.

Further Readings

For those looking to dive deeper into the science of temperature and running, here are some additional resources:

  • Runner’s World: “The Best Temperature for Running Performance” – Link
  • American College of Sports Medicine: “Guidelines for Exercise in Hot and Cold Weather” – Link
  • Journal of Athletic Training: “Effects of Temperature on Muscle Efficiency and Injury Risk” – Link
  • National Athletic Trainers’ Association: “Hydration Strategies for Endurance Athletes” – Link

Join the Conversation: Share Your Temperature Tips!

I’d love to hear from you! Everyone’s experience with running in various temperatures is different, and sharing your insights can help others find their best approach.

  • What’s your favorite temperature for running, and why?
  • Have you ever had a breakthrough or tough experience running in extreme temperatures?
  • What are your go-to tips for staying comfortable and safe in hot or cold weather?

Drop your comments and share any advice you have. Let’s build a community of runners who support each other through all kinds of weather!

How To Choose Running Compression Arm Sleeves?

Looking for advice on choosing the right compression arm sleeves while running?  Then you have come to the right place.

Running arm sleeves have gathered a lot of steam over the last few years.

Many runners, from beginners to advanced, don those sleeves on their arms while logging the miles. It’s a popular gear in the running world, and even elite runners swear by them.

There are many reasons to sport running arms sleeves ranging from improving recovery to enhancing comfort and safety during training.

In this article, I’ll share the full guide to running arm sleeves. More specifically, I’ll look into:

  • What are arms sleeves?
  • The benefits of arms sleeves
  • Research on recovery and performance
  • How to choose running arms sleeves
  • And so much more

Sounds great? Let’s get started.

What Are Running Arm Sleeves

Running arm sleeves consist of tight and elasticized bands of fabric worn over the arms in order to mainly improve blood flow. Some runners also wear the sleeve on their legs, calves, knees, or ankles—different runners, different strokes, and all that. These are designed to fit around and tighten your muscles to improve blood circulation ability.

These sleeves function like any other compression gear made from an elastic material.  They function the same way as compression calf sleeves, providing similar benefits but instead designed for the arms.

Nowadays,  compression arm sleeves are used by everyone from recreational runners to serious athletes and professional marathoners. In fact, over the last few years, compression arm sleeves have turned into a fashionable athletic accessory.

The Benefits Of Running Arm Sleeves For Runners

Here’s a list of why you should give arm sleeves a try.

Compression

The main reason runners turn to compression sleeves—and compression gear in general—is to help reduce and/or soothe swelling caused by longer runs.

The swelling is often caused by muscle vibrations and tears, which causes an inflammatory response.

How?

Improving blood circulation in the compressed area speeds up the removal of lactic acid from your body, which, in turn, aids in the process of recovery.

Here’s the full guide to Compression pants for running

Improved Recovery

Running arm sleeves, as well s other forms of compression gear, are often used as recovery tools.

Compression gear improves oxygenation to the muscles, which aids in blood flow. This, in turn, helps remove lactate, which is great for muscle recovery.

This tool increases blood circulation, which helps remove lactic acid that builds up in your muscles while logging the miles. This, in turn, shortens the time it takes for your body to recovery from training and also reduces muscle soreness.

Safety

The other most popular reason runners put compression arm sleeves is to offer more protection on the go.

These sleeves can provide you with an extra layer of skin if you fall while running.

Sure, the fabric of the are sleeve may tear, but at least you’re not tearing your skin apart.

What’s more?

Wearing eye-catching or brightly colored arm sleeves can drastically improve your visibility on the road.

This is especially the case if you like logging the miles in the early morning or low light conditions; they will increase the odds of you being seen by other road users.

Additional resource  – Your guide to running belts

Extra Warmth

Quality running arm sleeves are made with high-performance fabrics and are more comfortable than adding an extra layer or wearing a long sleeve shirt. The light and comfortable design equal more enjoyable running.

Protect From The Sun

Some companies are making arm sleeves primarily designed to protect you from UV rays—something your typical running shirt can’t do.

This sleeve can shield your skin from likely dangerous  UV rays when running outdoor. This is vital as too much exposure to UV rays can cause sunburns, cancer, and other skin problems.

You might be putting yourself at t risk from sunburn anytime you’re going out under the sun for longer than 30 minutes without applying any sun protection.

By wearing a pair of compression arm sleeves, you’ll provide protection for your arms against sunburn

What’s more?

If the sleeve is made of breathable fabric, it will also prevent heat rashes.

Extra Readings:

What To Look for In  A Compression Arm Sleeve For Runners

Here’s the good news.

Choosing compression arm sleeves isn’t rocket science. You can find plenty of models and designs in the fitness market—guaranteed to suit any one of your desires.

Here’s what to keep in mind when picking a pair of running arms sleeves

Size

The most important factor when choosing a compression arm sleeve is size. Why? Because proper arm sleeve should not be too loose or too tight—or else you risk losing its overall impact.

Remember to check the size charts provided by the company to help you choose the correct size for your arm sleeve.

The Fit

The fit is another important consideration when choosing arm sleeves. Having proper fit can give the ideal amount of compression on the arteries and veins, which may allow making your training more comfortable.

Read The Labels

Not all running arm sleeves featured compression technology, and not all arms sleeves featured UV protection properties, so make sure to read the description before buying.

Ask the staff for help if you’re confused. You don’t want to end up with the wrong pair.

Even if compression isn’t on your list, you might as well get this extra benefit. You may need to invest a few more dollars, but it’s worth it. Believe me!

Material

The material is another key factor when choosing the sleeves.

The fabric of your running arm sleeves should be able to quickly wick out moisture, whether it’s from sweat, rain, dew, or any other type. This will help you stay dry and comfortable while logging the miles, as you’ll be relatively bothered by sweat or body odor.

Choose Colors Wisely

Colors also matter when choosing running arm sleeves.

White, as well as other light colors, for running arm sleeves may get dirty easily, so you might be better off with some dark colors.

Want to look fashionable? Then make sure that the color of your arm sleeve complements your running kit—especially your t-shirt.

Check the reviews

Choose a pair with favorable reviews and a color you like. Even a popular brand may get negative reviews so remember to check the feedback before making any decision.

In some cases, the lesser-known and cheaper options might be a better choice when they already have raving reviews from satisfied customers.

Additional resource – How to choose running gloves

Buy more than one

Quality compression arm sleeves are not that expensive, so feel free to purchase more than one pair and see which one(s) you prefer. Having more than one pair can also come in handy for cleanliness reasons.

Running Compression Arm Sleeves – The Conclusion

Although running arm sleeves have a lot to offer,  sporting a pair won’t turn you into a super runner overnight. But it does help.

Feel free to leave your comments and question in the section below.

In the meantime thank you for stopping by.

Keep training strong.

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.

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.

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.

Here’s what makes a good running pace.

  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.