David Dack

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.

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.

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:

• Prevent chafing when running
• Your Guide To Runners Nipples

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.

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

This isn’t about sprinting to the finish or pushing max speed on every run. 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 be honest—it felt odd starting with the MAF Method. I first thought, ‘How on earth does 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.

Stick with it, and I’m sure you’ll start seeing results as well.

Keep on reading to learn more about this amazing method.

The Maffetone Method Explained

Also called the MAF Method, this technique keeps your heart rate right in the aerobic sweet spot while you run.  This involves working out mostly or entirely in the so-called aerobic or fat-burning zone—zone 2.

To find your max aerobic heart rate, start with 180 minus your age and tweak it according to your fitness, health, and past injuries. (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.

Dr. Phil Maffetone developed this method, a trailblazer in sports medicine who’s optimized performance for countless athletes from runners to triathletes

The idea behind the MAF Method is simple: train your body to run faster at a lower heart rate. It boosts your aerobic base, delays the switch to your anaerobic system, and lets you run longer distances with ease..

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

What’s not to like, really!

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:

1. • 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.

At first, logging miles at such a low heart rate feels super slow, but stick with it—it gets better.

Is the MAF Method Right for You?

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

What You Gain from 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. Beyond that, your body starts burning more fat for fuel.. Training in your aerobic zone teaches your body to tap into those fat reserves earlier and more efficiently.

2. 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?).

3. Reduces Dependency on Technology

Another plus is learning to trust your body’s signals over your GPS watch.. 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.

4. Better Recovery

Staying in the aerobic zone means less 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 a few snags I’ve hit, which you might too if you try it out..

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.

2. 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.

3. 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.

Share Your Maffetone Method Journey!

Have you tried the Maffetone Method? We’d love to hear about your experience! Whether you’re just starting out or have been training at a low heart rate for a while, your insights can make a real difference for other runners on this journey.

Share your thoughts, challenges, and any advice you have for others in the comments below. Let’s create a supportive space where we can learn from each other’s successes and tackle the tough spots together!

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!

Training for a marathon while trying to keep muscle can feel like a balancing act—trust me, I’ve been there!

When I jumped on the marathon training wagon, I was terrified of losing the muscle mass I had worked so hard to build.

It felt like I was being pulled in two directions—wanting to improve my endurance without sacrificing strength.

But through trial and error, I developed strategies that helped me maintain muscle while hitting my running goals

In this guide, I’ll share my tips on how to maintain muscle mass while training for a marathon—without sacrificing your running performance.

Building Muscle vs. Maintaining Muscle

Let’s talk about the difference between building and keeping muscle, especially when you’re also training for a marathon.

Building muscle is all about pushing your body to its limits. You lift heavier weights, challenge your muscles, and aim for growth by breaking them down so they rebuild stronger.

But maintaining muscle? That’s different. The aim here is to keep the muscle you have, not to bulk up. Just enough work to keep things from slipping.

Honestly, when you’re marathon training, keeping muscle is more realistic than trying to add more.

Long-distance running is not ideal for muscle growth, but with a smart approach, you can prevent muscle loss while focusing on your running goals.

Why Maintaining Muscle During Marathon Training is Tough

There’s a common myth that running burns muscle, but it’s a bit more complicated than that. Yes, endurance exercise can put you in a catabolic state, where your body breaks down muscle for fuel, but it’s not as severe as it sounds.

The real issue arises when your body doesn’t have enough fuel—like glycogen from carbs or fat. If you don’t fuel up, your body can start using muscle for energy on those long runs, which is the last thing you want.

Studies show that marathon runners often face muscle damage, especially the longer they go—something I definitely noticed after my first big race. So, it’s true that running can use some muscle for energy, but it’s avoidable if you fuel your body right.

How to Maintain Muscle While Training for a Marathon

Here’s how you can maintain your muscle mass and strength as you train for your marathon:

Fuel Up Properly

In my first month of marathon training, I felt drained after my long runs, and my recovery was taking forever. That’s when I realized that I wasn’t eating enough. I had been so focused on “staying lean” that I wasn’t giving my body the needed fuel.

Marathon training burns many calories, especially on long-run days, so you need to keep your energy stored up.

Carbs are your best friend here. They provide your muscles with glycogen, the fuel to power through long runs. Ensure you eat plenty of complex carbs like whole grains, vegetables, sweet potatoes, and fruits.

Timing matters, too. I started paying attention to how much I was eating—especially carbs. Before a long run, I’d have a solid meal like oatmeal with bananas or a bagel with peanut butter. After the run, I’d focus on refueling with a mix of carbs and protein—like a big bowl of pasta with chicken or a smoothie with protein powder and fruit.

For long runs (over 90 minutes), I aim to take in about 50g of carbs per hour. This could be in gels, sports drinks, or easily digestible snacks.

Once I got my nutrition sorted, my energy bounced back, and I wasn’t dragging after every run. I was even able to keep my gym sessions going strong!

Prioritize Protein

While carbs fuel your runs, protein is essential for muscle repair and maintenance. Protein supplies your body with the amino acids to repair muscle damage and maintain mass.

Protein gives your body the building blocks it needs to repair and keep muscle.. Not only you can’t build muscle without it, you won’t even be able to maintain it.

Don’t just take my word for it—there’s solid research backing this up

A study 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 reducing calories to about 30 40 percent can maximize fat loss while preserving existing muscle.

So how much should you be having?

I’d recommend having around 1.2 to 2 grams of protein per kilogram of body weight daily to maintain muscle. For a 160-pound runner, that’s around 100-145 grams of protein daily.

Some great sources of protein include:

• Eggs
• Lean meat (like chicken or turkey)
• Fish
• Greek yogurt
• Cottage cheese
• Beans and lentils
• Nuts and seeds

If you struggle to hit your protein goals through food alone, protein supplements like shakes or BCAAs (branched-chain amino acids) can be a helpful addition.

Strength Train Consistently

A mistake I made early in my marathon training was cutting back on my strength workouts because I felt like I “didn’t have time.” Big mistake.

My runs started feeling harder, and my muscles didn’t have the same power they used to.

I got back into a regular strength routine, doing a couple of days a week with squats, deadlifts, and pull-ups—just enough to keep my muscles active. I also added some core work to keep my body strong and stable during my runs.

I’d recommend lifting three to four times per week. Focus on compound movements that target large muscle groups, like squats, deadlifts, and bench presses. These exercises build strength and help maintain the muscle you’ve already built.

My routine looked something like this:

• Monday: Chest and back + easy run
• Wednesday: Legs and core + easy run
• Friday: Shoulders and arms
• Saturday: Long run

By keeping my strength sessions short but effective, I didn’t feel burnt out and could keep up with my running schedule.

Supplement Wisely

While your diet and training should be your primary focus, supplements can enhance muscle maintenance during marathon training.

BCAAs (branched-chain amino acids) are a great option. They provide your body with leucine, isoleucine, and valine—amino acids that help prevent muscle breakdown during long bouts of exercise. BCAAs turned out to be really helpful for recovery. I noticed less soreness after my long runs and faster recovery for my next gym session

I was skeptical about supplements at first. But after reading up on BCAAs (branched-chain amino acids) and their role in muscle recovery, I decided to give them a shot. I added a BCAA supplement to my water bottle during long runs and before my strength workouts.

I noticed that I wasn’t as sore after intense sessions, and I recovered quicker between runs and gym days. It wasn’t a magic pill, but it made a difference, especially when pushing myself harder as race day approached.

And there’s research to back it up! These three amino acids play a big role in recovery, especially for us endurance folks

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

Don’t Forget to Rest and Recovery

Recovery is just as important as the training itself. Without enough rest, your body won’t have the time to repair muscle fibers and recover from the stress of marathon training.

Ensure you’re getting enough sleep each night—aim for 7-9 hours—and take at least one to two rest days per week. These days, focus on low-intensity activities like stretching, yoga, or swimming.

Listening to your body is key. If you feel overly tired, sore, or unmotivated, it might be time to dial back and allow for more recovery.

Balancing It All: Weekly Schedule Example

Here’s how a balanced week might look, combining running, strength, and cross-training:

• Monday: Easy run + lower body strength
• Tuesday: Rest or light cross-training (e.g., cycling)
• Wednesday: Tempo run or speed work + core and stability training
• Thursday: Easy recovery run
• Friday: Rest day or light cross-training (e.g., swimming or yoga)
• Saturday: Long run
• Sunday: Full-body strength workout

Weekly Strength Training Routine for Marathon Runners

Strength training regularly helps build a strong foundation for endurance, stability, and injury prevention. Here’s a simple, effective plan with two weekly sessions designed to complement your running and avoid over-fatiguing your muscles. This routine focuses on compound movements that engage multiple muscle groups for efficient, full-body conditioning.

Weekly Strength Plan: Compound Movements for Runners

Session 1 (Monday or Tuesday): Lower Body and Core Stability
Focus: Building glute, leg, and core strength for stability on long runs.

1. Squats – 3 sets of 10–12 reps
   Targets: Quads, glutes, hamstrings

1. • Coach’s Tip: Keep your chest up and push through your heels to engage your glutes and core.

2. Walking Lunges – 3 sets of 10 reps per leg
   Targets: Quads, glutes, balance

1. • Coach’s Tip: Take a controlled step forward, keeping your knee aligned with your ankle, to build strength and stability.

3. Glute Bridges – 3 sets of 15 reps
   Targets: Glutes, hamstrings

1. • Coach’s Tip: Squeeze your glutes at the top of each rep and avoid arching your back to protect your lower spine.

4. Plank Hold – 3 sets of 30–45 seconds
   Targets: Core stability, shoulders

1. • Coach’s Tip: Engage your core and keep your body in a straight line. Planks are great for core stability, which helps maintain good form on long runs.

Session 2 (Thursday or Friday): Full-Body Strength and Power
Focus: Enhancing overall strength and power with movements that support strong, stable strides.

1. Deadlifts – 3 sets of 8–10 reps (use dumbbells or a barbell)
   Targets: Hamstrings, glutes, lower back

1. • Coach’s Tip: Keep your spine neutral and hinge at the hips. Deadlifts help build strong hamstrings and glutes, which are crucial for powering your stride.

2. Step-Ups – 3 sets of 10 reps per leg (use a bench or box and hold dumbbells if comfortable)
   Targets: Quads, glutes, balance

1. • Coach’s Tip: Step up with control and avoid pushing off with your back foot. This move mimics the “push-off” phase in running.

3. Single-Leg Deadlifts – 3 sets of 8 reps per leg (use bodyweight or light dumbbells)
   Targets: Balance, glutes, hamstrings

1. • Coach’s Tip: Move slowly and focus on balance. This exercise strengthens the muscles around the hips and knees, improving stability on uneven terrain.

4. Russian Twists – 3 sets of 15 reps per side (hold a light weight or a medicine ball)
   Targets: Core rotation, obliques

1. • Coach’s Tip: Twist from the waist, not just your arms, and keep your core engaged. Strong obliques support lateral stability, especially helpful during longer runs.

Join the Strength Training Conversation

Strength training can make a huge difference in marathon training, and every runner has their own approach! Whether you’re a fan of squats, core workouts, or a mix of everything, I’d love to hear about your experience.

How has strength training impacted your running?

Do you have go-to exercises that have helped you build endurance or stay injury-free?

Share your favorite workouts, tips, and any advice you’ve learned along the way. Your insights could be just what another runner needs to reach their goals!

If you’re gearing up for a race and wondering how to pace yourself, you’re not alone.

Race-day pacing can be tricky, especially if you’re new to racing.

But finding the right pace can be the difference between feeling like a champion as you cross the finish line and struggling halfway through.

Worry no more.

In today’s post, I’m going to walk you through everything you need to know about race day pacing. I’ll explain what pacing is, why it’s important, and how to approach each race distance.

Let’s get to it.

What’s A Race Pacing Strategy

First up, what even is a pacing strategy?

A pacing strategy is your plan for managing your speed throughout the race. It’s all about striking the perfect balance—knowing when to ease up and when to push your limits.

Imagine sprinting right out of the gate—chances are, you’ll burn out way too soon.

If you go too slow, you might end up feeling like you could have done better. A good pacing strategy helps you avoid both extremes.

I learned about pacing the hard way during my first half marathon. I went out way too fast, full of excitement and adrenaline. By mile 8, my legs felt like lead, and by mile 10, I was seriously considering walking the rest of the way.

That’s when I realized pacing isn’t just about running fast; it’s about knowing your limits and sticking to a strategy.

Since then, I’ve been much more mindful about keeping an even pace from start to finish, and it’s made a world of difference.

Common Pacing Strategies

Most of us end up using one of these three main pacing strategies, sometimes without even knowing it. Let me break down them for you:

1. Positive Split: This is when you run the first half of the race faster than the second half. It’s common for beginners to do this because they feel strong at the start, but it often leads to slowing down later. While this can work for short sprints, it’s not ideal for longer distances.
2. Even Split: This method means you keep your pace steady the whole race. It’s a great strategy for most races because it helps you conserve energy and maintain control.
3. Negative Split: Here, you run the second half of the race faster than the first half. I suggest this for most runners—it lets you start slow, warm up right, and power through to a strong finish. This strategy ensures you don’t burn out early and helps you leave something in the tank for the finish line.

The Golden Rule of Pacing

Here’s my golden rule of pacing: Start slower than feels right

I know it’s tempting to charge out of the gate, especially with race-day excitement pumping you full of adrenaline, but resist that urge! If you go out too fast, you’ll burn through your energy reserves quickly and might end up struggling in the later miles.

Instead, aim to start off at a pace that feels comfortable, even easy, for the first part of the race. Then, as you settle in and your body warms up, gradually increase your pace.

By the time you’re nearing the finish line, you should still have enough energy to pick it up and finish strong.

Pacing for Different Race Distances

Different race distances call for different pacing strategies.

Let me share with you my best tips on how to pace different races, from 5Ks to marathons.

Pacing Strategy For Sprint Events

Sprint events are all about going all out, but when the distance increases, so does the need for strategy. Knowing when to push and when to hold back has made all the difference for me.

Since the race is short, you can simply sprint at your fastest speed for the duration of the event. That’s why, for example, most 400m events at the elite levels are regularly run with a positive split strategy. This means that the racers run the first 200m faster than the final 200m.

5K Pacing Strategy

A 5K is a short race, but that doesn’t mean you should sprint from the start. While the 5K is run at a relatively high effort (about 9-10 on a scale of 1-10), you still need a pacing plan.

For the first mile, hold back slightly—aim to run about 10 seconds slower than your goal pace. By mile 2, settle into your target pace, and in the final mile, push yourself to finish strong. You don’t need to worry about fueling during the race, but make sure you’re hydrated before you start.

A beginner runner? Try this couch to 5K plan.

Want more challenges? Try my 5K in 30 minutes OR  The Sub 20-min 5K Training Plan.

5K Pace Chart

10K Pacing Strategy

A 10K (6.2 miles) requires more endurance than a 5K, so your pacing strategy needs to reflect that. You can’t run at full speed for the entire race, or you’ll risk burning out.

Start about 5-10 seconds per mile slower than your goal pace for the first couple of miles. This allows your body to ease into the race without expending too much energy early on. Around mile 3 or 4, you should be running at your target pace, and for the last couple of miles, aim to pick up the pace if you feel strong.

Hydration is important for a 10K, especially on hot days, so consider grabbing water at aid stations.

New to the 10K? Check out this guide.

10K Pace Chart

Half Marathon Pacing Strategy

The half marathon (13.1 miles) is a challenging distance that requires both stamina and smart pacing. If you go out too fast, you’ll hit a wall midway through. If you go too slow, you might finish with more in the tank than you wanted.

Start the first 2-3 miles at 10-20 seconds slower than your goal pace. This gives your body time to warm up. Once you’ve settled in, run at your target pace for the bulk of the race. By the time you hit mile 10, if you’re feeling good, you can push harder for a strong finish.

What’s more?

Fueling is crucial in a half marathon. Practice eating gels, chews, or whatever works for you during training so you’ll know what your body can handle on race day.

Never run a half marathon before? Begin my couch to HM plan.

Half Marathon Pace Chart

Marathon Pacing Strategy

The marathon is a beast of its own, and pacing is critical for such a long race (26.2 miles). The key here is patience.

For the first 13 miles, run 20 seconds per mile slower than your target pace. This might feel too slow, but trust me, you’ll be thankful later. Once you reach the halfway mark, you can settle into your goal pace. If you have energy left around mile 20, that’s when you can start picking up the pace. Just remember, the marathon is all about endurance, so don’t try to make up time too early in the race.

Just like pacing, nailing your nutrition is key in a marathon.. Stick to a plan that works for you—whether that’s gels, bars, or sports drinks—and make sure to hydrate properly throughout the race.

I’ll never forget my first marathon. I had heard that the race doesn’t really start until mile 20, but I didn’t fully understand what that meant until I hit “the wall.” I started too fast, trying to bank time early on, and by mile 18, I was done.

My legs were cramping, and every step felt like a marathon in itself. The next time, I approached it differently.

I kept a slower pace for the first half, and by mile 20, I still had energy left in the tank. That made all the difference in crossing the finish line feeling strong.

Here’s how to run your first marathon.

Marathon Pace Chart

Pacing Strategy FAQs

I know that you have more than one pressing question about proper pacing. Let me address some of the most common concerns.

What’s the best pacing strategy for a half marathon?

Runner’s World suggests aiming for a slight negative split—picking up the pace in the final 5K if you’re feeling strong. This strategy also helps manage any pre-race nerves by easing into the rhythm, saving energy for a powerful finish.

Should I use the same pacing strategy for a 5K and a marathon?

Not exactly. For shorter races like a 5K, a slightly faster start can be effective since the race is short enough to push your pace early without running out of steam. In contrast, marathons demand an even or negative split approach to conserve energy over the long distance. According to the International Journal of Sports Physiology and Performance, even pacing is common among marathoners, as it helps sustain a steady energy output and reduces the risk of hitting the wall.

How do I practice pacing strategies in training?

Practice makes perfect! If you’re aiming for an even pace, try tempo runs where you hold a consistent pace slightly faster than your usual long run pace. For negative splits, progression runs are key: start your run easy, then gradually pick up the pace every mile or two. Training your body to handle these pacing techniques will help you execute them smoothly on race day.

What’s the best pacing strategy for beginners?

Beginners often do best with an even pacing approach, which means keeping a steady pace throughout the race. This strategy helps you learn your optimal speed without going out too fast and fading early. Over time, as you gain experience, you can experiment with negative splits for races where you feel confident in your endurance.

How can I avoid starting too fast in a race?

It’s easy to get caught up in the excitement of race day and start too fast. To avoid this, start a bit slower than your goal pace for the first mile, using it as a “warm-up” to find your rhythm. If you’re wearing a GPS watch, check your pace regularly to ensure you’re not overdoing it in the early stages.

How does race distance affect pacing strategy?

The longer the race, the more conservative you should be with your pacing. For example, a 5K might allow for a slightly faster start, while a marathon requires a more measured approach. In longer races, pacing too aggressively can lead to fatigue, making it hard to maintain energy in the later miles. Adjust your pace based on distance and experience level to set yourself up for a strong finish.

Should I adjust my pacing strategy based on weather?

Absolutely! Hot or humid conditions can make it harder to maintain your goal pace. On a hot day, consider slowing down by 5-10 seconds per mile to prevent overheating and save energy for the finish. Conversely, cooler weather might allow you to push a bit harder, but always listen to your body and adjust as needed.

Like many new runners, you might think a couple of toe touches and quad stretches are all you need to get ready for a run.

I was the same, thinking a quick 30-second stretch was enough to prep my muscles

Spoiler alert: I was wrong!

Holding static stretches before a run isn’t the best way to prep your body

Instead, try dynamic warm-ups, which involve moving stretches to activate your muscles.

One of my all-time favorite routines?

Enter the Myrtle Routine. It’s fast, needs no equipment, and totally changed how my hips feel post-run.

In this article, I’ll share the full guide to the Myrtl routine, discuss its benefits, and explain the exercises you should be performing in detail.

What’s the Myrtle Routine?

The Myrtle routine is one of the most effective dynamic warm-ups I’ve used, and it’s great for everyone—from beginners to elites.

This routine consists of bodyweight exercises aimed at strengthening your hip girdle—the muscles around your hips are crucial for maintaining good form, especially when fatigue sets in during those longer runs.

Specifically, it targets the small, stabilizing muscles around the hips that support your running. This is especially useful as fatigue sets in during the final miles of a long run or race

Regularly performing these exercises can enhance flexibility and range of motion, helping to prevent pain and injuries during training

How I Discovered the Myrtl Routine

A few years ago, after a particularly long run, I started feeling a dull ache in my hips. I chalked it up to getting older (because, let’s face it, we’ve all been there).

Then a runner friend showed me the Myrtle routine, and within weeks of regular practice, my ache vanished.

The best part? It’s only a 10-minute routine that drastically changes your flexibility, strength, and injury resistance

Why You Need This Routine

Here’s the deal: your hips are your powerhouse as a runner.

Weak or tight hips can cause a myriad of issues, from lower back pain to knee problems. Adding the Myrtle Routine regularly has kept my hips strong and flexible, improving my overall running posture and form.

The benefits are clear:

• Improves range of motion: This is key for avoiding injuries, especially in your hips and lower back.
• Strengthens muscles: Those smaller stabilizing muscles that don’t always get the love they deserve.
• Prevents injuries: Nobody wants to deal with hip pain or other overuse injuries.
• Gets blood flowing: Dynamic routines like this are much more effective at getting your body ready than just standing still and stretching.

How Often Should You Do the Myrtle Routine?

I suggest doing the Myrtle Routine three to four times weekly, ideally before running, for optimal results.

At first, I found adding another step to my pre-run routine tough, but after sticking with it, I realized it only takes 10 minutes. And those 10 minutes pay off—big time.

Turning this into a habit can keep you injury-free and enhance your running form. I tell the runners I coach that yesterday is the best time to start a warm-up routine, but today is the second-best time!

The Myrtle Routine: Step-by-Step Guide

Here’s a detailed look at the Myrtle Routine exercises.

1. Lateral Leg Raises

• How to do it: Lie on your right side with your legs straight. Raise your left leg to a 45-degree angle and slowly lower it.
• Reps: Five reps with your foot in a neutral position, five with toes pointed up, and five with toes pointed down.
• Coach’s tip: Keep your legs straight and engage your core for stability.

2. Clamshell

• How to do it: Lie on your side with knees bent at a 45-degree angle. Keep your feet together and raise your top knee, like opening a clamshell.
• Reps: Eight reps on each side.
• Coach’s tip: Control the movement and avoid rotating your torso. You should feel this in your glutes!

3. Donkey Kick

• How to do it: Start on all fours. Bring your right knee toward your chest, then kick your leg straight back with your foot flexed.
• Reps: Eight reps on each side.
• Coach’s tip: Engage your glutes and avoid arching your back.

4. Fire Hydrant

• How to do it: From the same all-fours position, lift your right leg to the side until your knee reaches hip height, then lower.
• Reps: Eight reps per side.
• Coach’s tip: Keep your back flat and core engaged.

5. Donkey Whips

• How to do it: Extend your right leg behind you from the all-fours position, then swing it out to the side and back to the center.
• Reps: Five reps per side.
• Coach’s tip: Move slowly and with control to avoid straining your lower back.

Additional Hip Mobility Exercises

I also like to throw in a few extra exercises to boost hip mobility. These will keep your hips in tip-top shape for running.

6. Hurdle Trail Legs

• How to do it: Imagine stepping over a hurdle. Lift your leg in a circular motion as if clearing a hurdle.
• Reps: Five forward, five backward.
• Coach’s tip: This mimics your running stride and loosens up your hips.

7. Knee Circles

• How to do it: On all fours, make backward circles with your knee while keeping it bent.
• Reps: Five circles per leg.
• Coach’s tip: Keep it smooth and controlled.

8. Linear Leg Swing

• How to do it: Stand next to a wall, and swing your leg forward and backward.
• Reps: Ten per leg.
• Coach’s tip: Swing from the hip, not the torso.

9. Lateral Leg Swing

• How to do it: Swing your leg side to side in front of your body while holding onto a wall for balance.
• Reps: Ten per side.
• Coach’s tip: This opens up the hips and improves your range of motion.

Quick Summary: Key Tips for the Myrtl Routine

Want to keep this routine handy? Here’s a quick recap of the Myrtl Routine essentials. Save, bookmark, or share this with a friend who could use a boost in flexibility and injury prevention!

Myrtl Routine Highlights

• Ideal for Runners: Targets hip mobility and stability, two crucial elements for efficient, injury-free running.

Myrtl Routine Exercises Checklist

1. Clamshells – 10–15 reps per side
2. Lateral Leg Raises – 10–15 reps per side
3. Hip Circles – 10 circles each direction, per leg
4. Fire Hydrants – 10–15 reps per side
5. Donkey Kicks – 10–15 reps per side
6. Knee Circles – 10 circles each direction, per leg
7. Standing Hip Abductions – 10–15 reps per side

Pro Tip: Consistency is key! Aim to include the Myrtl Routine 2–3 times per week to see improvements in flexibility and stability.

If you found this guide helpful, consider sharing it with your running friends or posting it on social media. The more runners who incorporate mobility work, the stronger and more resilient we all become!

Further Reading and References

If you’re interested in diving deeper into the science behind the Myrtl Routine and hip mobility, here are some valuable resources:

• Journal of Strength and Conditioning Research: “Influence of Hip Flexibility on Running Economy” – Link
• American Journal of Sports Medicine: “Hip Muscle Weakness and the Link to Running Injuries” – Link
• Runner’s World: “How Hip Mobility Boosts Running Performance” – Link

Join the Conversation: How Do You Use the Myrtl Routine?

Have you tried the Myrtl Routine before? Maybe it’s already a regular part of your training, or perhaps you’re just getting started. I’d love to hear how you’re using it!

• Share Your Experience: Do you find that the Myrtl Routine helps with hip flexibility or injury prevention? Any favorite exercises from the routine?
• Ask Questions: If you’re new to mobility work or curious about specific exercises, ask away! I’m here to help.

Feel free to drop your thoughts in the comments below. Let’s build a community where we can all learn from each other’s experiences and tips!

Essential oils have been long used for stress relief and relaxation, but could they also help you become a better runner? Keep on reading.

Essential oils for runners are no magic pill. They offer some amazing benefits, but they are the answer to all of your running prayers. Let’s get that out of the way.

From soothing sore muscles to improving endurance, in today’s post, I’ll spill the beans on essential oils and how to use them in your training in today’s article.

Essential Oils Explained

First things first, what is an essential oil?

Basically, essential oils consist of volatile aromatic compounds found in seeds, trees, barks, flowers, roots, and other plants.

Plants produce these compounds in order to protect themselves from diseases by helping with pollinations, warding off predators, and keeping the plant robust.

Essential oils are 50 to 70 times more powerful than the herbs and plants themselves.

Want an example?

One drop of peppermint essential oil equals roughly 28 cups of peppermint tea.

What’s more?

It takes about 65 pounds of rose petals to produce 15 ml of rose essential oil.

Thanks to this highly concentrated form, quality essential oils provide a host of health benefits in a single drop.

These oils are made using the distillation process in which plant and herb compounds are carefully pressured or steamed to separate the pure flavors or scents of the oils from the rest.

How Come Essential Oils Are So Potent?

The stuff has concentrated compounds in them and contains no or very little diluent. Thus, essential oils are super effective and proved to be helpful in various physical and neurological treatments.

Lavender, tea tree, peppermint, etc., and as many herbs as many essential oils—are all popular essential oils that( can be found on the market.

How Do you Use Essential Oils

The main way your body takes in essential oils is through aroma, or what’s known as aromatherapy.  Inhaling the stuff can have a positive impact on your body’s limbic system—or what’s known as the emotional brain.

You can also consume some essential oils by adding a drop to around 250 ml of liquid.  Just keep in mind that not all oils are viable for this.

Although most essential oils can be ingested, most experts agree that oral consumption carries serious risks, such as possible organ toxicity.

For example, tea trees and eucalyptus should never be ingested. Consult with a professional before consuming any type of essential oil.

What’s more?

When you try to apply essential oils topically, dilute them by mixing with lotion or other less concentrated oils. Once you apply the oil, it’ll be absorbed into your skin to treat the affected area.

You can also use essential oils to treat injuries. Simply put a few drops of the stuff in one warm washcloth and wrap it around the affected area.

The Benefits

Essential oils have been shown to offer a wide range of fitness and health benefits.

Some of these include.

Improved Lung Function

Essential oils might be able to improve lung function, therefore, performance.

Don’t take my word for it. Research that looked into the impact of Neroli and Spearmint oils on lung function and running performance backs this up.

The participants inhaled essential oils during the experiment before a 1500m run. Both performance and lung function was measured after the test.

The researchers reported that inhaling the EOs improved lung function and a drastic reduction in running time. In addition, the impact of Neroli oils was more significant than Spearmint.

Additional resource – How to run with asthma?

Improved Performance

Your athletic performance may also stand to gain.

A BJ study reported that Eos could help prepare the mind and body for optimal athletic performance and help the body bounce back faster by reducing the effects of fatigue.

Another study of the Journal of The International Society of Sports Nutrition reported that supplementing with peppermints oils increased respiratory efficiency, blood pressure, and heart rate.

The study also reported lower levels of perceived workload.

What’s more?

Another study revealed that inhaling orange and spearmint oils enhanced lung function and exercise performance of athletes.

Stress Relief

Eos have been long used to relieve stress, and there’s plenty of evidence backing up their efficiency.

An Austrian study reported that essential oils can drastically reduce your stress levels and that the stuff is a good choice for treating and preventing stress and burnout.

Another study out of the American Journal of Nursing Science revealed that various essential oils could help treat and ward off fatigue, anxiety, and depression.

5 Types of Essential Oils To Try

Now that you know a thing or two about the impact of essential oils on the body let’s dive into some of the main ones.

There are many essential oils on the market that support many different aspects of athletic performance and recovery, but let’s stick with the essential oils most useful for runners.

1. Peppermint

The number one essential oil for runners is peppermint oil. It’s also one of my favorite ones and one I use regularly. (it’s actually the reason I got into essential oils in the first place).

One drop of peppermint oils equals about 28 cups of peppermint tea.

A study out of the Journal of the International Society of Sports Nutrition

The participants ingested 0.05ml of peppermint oil in a drink for ten consecutive days.

The result?

The daily intake of the stuff can improve exercise performance and respiratory function.

A study reported by the Journal of The International Society of Sports Nutrition backs this up. In the research, the subject was given a dose of peppermint oil with water every day pre-workout for ten consecutive days.

In the end, the total work exerted by the participants increased by 51 percent, and their time to exhaustion increased by roughly 25 percent. Keep in mind that this was only achieved in only ten days of supplementation.

In other words, they were able to run faster and for longer.

Some of the benefits of the stuff include:

• Improved mental alertness
• Regulating blood pressure and heart rate
• Enhancing athletic performance.
• Improving breathing by opening up the sinuses
• Relieving digestion and gas
• Reducing nausea
• Improving mental focus

2. Lavender

As a runner, recovery is as important as the training itself. Skipping on it can limit, even compromise, your fitness gains. In fact, running too much can take a toll on your body and contribute to injuries and burnout. And you don’t want that.

Fortunately, using lavender essential oils can help speed up your recovery, especially right before going to sleep. These Eos are known for their ability to soothe stress, relax the mind and body and coast it not a more restful and optimal sleep.

Other benefits include

• Healing wounds quicker
• Improving sleep
• Soothing achy muscles
• Treating and preventing anxiety
• Treating skin problem’s
• Managing allergies

Additional Resource – Your Guide to feeling sleeping after running

3. Eucalyptus Oils

Eucalyptus oils aren’t just for spas. They have a lot to offer.

Some of their benefits include:

• Improved respiratory function
• Reducing inflammation in tired and strained muscles
• Soothing asthma attacks
• Cooling the body in hot weather
• Improved flexibility
• Rejuvenating and refreshing the mind and body

4. Lemon

Looking to cleanse and detox your body? Look no further than lemon essential oils.

You might already add lemon to hot water to fend off the flu, but adding lemon essential oil to water may offer you the powerful benefits of cold-pressing the lemon peel.

Convenient and easy to use, lemon essential oils have plenty of benefits targeting runners.

Some of the other benefits include:

• Improving immune system
• Help with season respiratory discomfort
• Improving mood
• Awakening the sense by stimulating the nervous system
• Treating athlete’s foot.
• Improved digestion function
• Cleansing and detoxifying the system
• Treating and preventing symptoms of athlete’s foot.

5. Lemongrass Oil

Another powerful EO with many health benefits. Some of which include:

• Relieving headaches
• Soothing period cramps
• Relaxing muscles
• Relieving joint pain
• Acting an antiseptic for cuts
• Reliving stomach issues

Tips For Using Essential Oils

While the use of essential oils carries little to no risk, I’d recommend that you perform a patch test first to ensure that you don’t have any intolerances or allergies to any of the ingredients.

Avoid Ingesting

Avoid consuming essential oils orally, as these are not meant for the exterior parts of your body.

Pay attention

Notice any redness or experience any irritation? Stop using Essential oils on the spot.

Additional Resource – Here’s the full guide lower abdominal pain while running.

Ready to supercharge your running game with BCAAs?

Runners, listen up! If you’re on the hunt for that extra edge in performance and recovery, those three magic letters—BCAAs—might just be what you need.

In this article, we’re not only going to unravel the mysteries of BCAAs but also explore how they can benefit you as a runner.

Curious? Let’s dive in and give your running journey a boost

What Is BCCA?

You may have heard these three-letter wonders mentioned in the fitness world, and yes, they’re closely related to protein. But let’s break it down.

Protein, the mighty macronutrient, is like the building blocks of your body. It’s not just about bulking up muscles; it’s everywhere! From your skin to your bones, hair to every tissue you can think of.

Now, protein itself is a team of 21 amino acids. These include heavy hitters like Valine, Leucine, Arginine, and more. Each of them plays a unique role in your body’s grand scheme.

But here’s the twist: nine of these amino acids are essential. Your body can’t whip them up on its own, so you gotta get ’em from your diet. These essential amino acids are like VIPs:

• Isoleucine
• Valine
• Lysine
• Methionine
• Histidine
• Tryptophan
• Leucine
• Phenylalanine
• Threonine

Branched Amino Acids

BCAA stands for “Branched-Chain Amino Acids,” and they are indeed a group of essential amino acids crucial for various aspects of health and fitness. Let’s break down the essentials:

More specifically, BCAAs consist of three essential amino acids, each with its unique contribution to muscle health and overall well-being. These amino acids are:

• Valine
• Leucine
• Isoleucine

Why the Name “Branched-Chain”?

The name “branched chain” refers to the molecular structure of these amino acids, which includes a branching side chain. This unique structure sets BCAAs apart from other amino acids.

Benefits of BCAAs

BCAAs offer a range of benefits, including:

• Reducing muscle soreness
• Promoting muscle growth
• Enhancing hormone function
• Supporting exercise recovery
• Aiding in protein synthesis

The Star Player: Leucine

Leucine is considered the most critical amino acid among the BCAAs. It plays a significant role in promoting muscle protein synthesis, making it especially important for athletes and fitness enthusiasts.

Why BCCAs Are Unique

Branched-Chain Amino Acids (BCAAs) have garnered attention in the fitness world for their unique characteristics, including their ability to provide rapid energy during exercise. Here’s what makes BCAAs stand out:

Muscle Fuel

BCAAs have a remarkable capability to be oxidized (broken down) directly within muscle tissue for energy. This is a crucial advantage because they can be swiftly utilized by the muscles without having to go through the liver for initial processing. This translates to quick energy delivery right where it’s needed.

Fast Delivery

Because BCAAs can skip the liver’s metabolic processes, they reach the muscles rapidly. This fast delivery of amino acids can have a noticeable impact on energy levels and performance during exercise.

Enhanced Energy

Research has indeed shown that taking BCAAs can enhance overall energy levels during aerobic activities. Some studies have reported improvements of up to 10 percent in total energy output when BCAAs are incorporated into an athlete’s regimen.

Let me dive more into some of the benefits.

How BCCAs Help Runners?

People consume BCCAs for a wide range of reasons. Some of the most common benefits of BCCAs for runners include:

Improved muscle growth

One of the primary benefits of BCAA intake is their capacity to enhance muscle growth. This effect is primarily attributed to a specific amino acid within BCAAs: leucine. Let’s dive into how leucine and BCAAs contribute to improved muscle growth:

Leucine’s Key Role

Leucine plays a pivotal role in the muscle growth process. It acts as a key regulator by activating signaling pathways in the body that stimulate protein synthesis. This activation sets in motion the production of more protein, which is essential for tissue repair and muscle growth.

Evidence-Based Benefits

Research studies have provided substantial evidence supporting the muscle-building effects of BCAAs, particularly leucine. Here are a couple of noteworthy findings:

• A study reported that consuming BCAAs, as opposed to water, resulted in a remarkable 22 percent increase in muscle protein synthesis. This demonstrates the ability of BCAAs to enhance the body’s recovery and repair processes after muscle damage.
• A 2014 review indicated that BCAA supplements, particularly those with ample leucine content, have the potential to increase muscle mass. This improvement in muscle mass can contribute to enhanced body composition, which is a significant goal for many fitness enthusiasts.

Decrease Muscle Soreness

Muscle soreness, often referred to as delayed onset muscle soreness (DOMS), is a common sensation experienced by runners and athletes after intense training. It’s typically associated with tiny muscle tears that occur during rigorous exercise.

Here’s how BCAAs can play a role in decreasing muscle soreness and expediting recovery:

Muscle Protection and Repair

BCAAs can be valuable in limiting the rate of muscle breakdown and accelerating the rate of muscle repair. This dual action can aid in reducing the severity and duration of muscle soreness. Furthermore, some experts suggest that BCAAs may assist in managing cortisol, the stress hormone, which has the potential to contribute to muscle breakdown.

Evidence-Based Support

Numerous research studies have explored the effects of BCAAs on muscle soreness and recovery.

Here are a few noteworthy findings:

• One study discovered that supplementing with BCAAs resulted in decreased muscle soreness following an intense session when compared to a placebo.
• Research published in the Journal of the International Society of Sports Nutrition suggested that consuming an appropriate amount of BCAAs can be effective in reducing delayed onset muscle soreness.
• Another study reported that individuals supplementing with BCAAs experienced a significant reduction in soreness levels, with up to a 33 percent decrease compared to those given a placebo.

It’s important to note that BCAAs have been widely utilized to enhance recovery in various contexts, including musculoskeletal injuries and surgical procedures. In these scenarios, swift tissue repair and healing are crucial for optimal outcomes

Reduce Fatigue

Fatigue can be a significant hurdle for athletes and runners during exercise, particularly for those engaged in long-distance training. Here’s how BCAAs can play a role in reducing fatigue and enhancing endurance:

Inhibiting Serotonin Production

High levels of BCAAs may interfere with the entry of tryptophan into the brain. Tryptophan is a precursor to serotonin, a neurotransmitter associated with feelings of fatigue during exercise. By limiting tryptophan’s access to the brain, BCAAs can potentially reduce the sensation of fatigue.

Supporting Evidence

Research has provided some support for these fatigue-reducing effects of BCAAs:

A small study involving college-age males found that those who consumed 20 grams of BCAAs before a workout exhibited lower levels of serotonin post-exercise compared to those given a placebo.

By incorporating BCAAs into your pre- and intra-workout nutrition, you may be able to better preserve your glycogen stores, efficiently allocate energy to your muscles, and hinder the production of fatigue-inducing neurotransmitters. This could be especially beneficial for athletes engaged in prolonged training and endurance activities.

BCAAs and Weight Loss

If you’re aiming to shed excess body fat, BCAAs (Branched-Chain Amino Acids) could be a valuable addition to your nutrition and workout regimen. Here’s how BCAAs may contribute to improved weight loss:

Increased Muscle Mass

BCAAs are known for their ability to support muscle growth and maintenance. As you build more muscle, your body’s metabolic rate increases. Muscle tissue requires more energy (calories) to maintain than fat tissue, which means having more muscle can boost your daily calorie expenditure. This can be advantageous for weight loss, as it creates a scenario where you burn more calories throughout the day.

Enhanced Fat Loss

The combination of increased muscle mass and improved fat loss can lead to more effective weight management. While strength training is a proven method for accelerating fat loss, BCAAs can help optimize your muscle-building efforts during workouts.

A study found that participants who consumed 14 grams of BCAAs per day experienced a 1% reduction in body fat and gained an additional 4.4 pounds of muscle compared to those who took whey protein. It’s important to note that dietary habits can significantly influence these results.

For more on the benefits of BCCA for athletes, check the following resources:

• The Effects of BCAAs on Insulin Resistance in Athletes
• Oral Branched-Chain Amino Acids Supplementation in Athletes
• Association of Genetically Predicted BCAA Levels with Muscle Fiber Size in Athletes Consuming Protein
• The efficiency of branched chain aminoacids (BCAA) in the nutrition of combat sport athletes
• The Ameliorating Effect of Branched-chain Amino Acids Ingestion on Different Types of Muscle Soreness after Swimming and Full-marathon Running

Will BCAA Make You A Faster Runner?

The relationship between BCAAs (Branched-Chain Amino Acids) and running speed is a topic that has garnered some attention in the fitness and endurance sports communities. While BCAAs are known for their role in muscle recovery and growth, can they actually make you a faster runner?

The Research is Inconclusive

To date, research on the direct impact of BCAAs on running speed remains inconclusive. There have been mixed findings, and several factors come into play.

Ultra-Marathon Study

In one study conducted during a 100K ultra-marathon, participants who were given BCAAs did not show significant improvements in finish times compared to those who received a placebo. This suggests that BCAAs may not enhance running speed in ultra-endurance events.

Sprint Power Study

On the other hand, a different study reported that supplementing with BCAAs for ten weeks resulted in a 19% increase in all-out sprint power and a 4% increase in power relative to body mass. This finding suggests that BCAAs may have the potential to enhance sprinting performance.

The Complexity of Running Performance

Running speed is influenced by various factors, including aerobic fitness, anaerobic capacity, endurance, and technique. BCAAs primarily play a role in muscle recovery, protein synthesis, and reducing muscle soreness. Their impact on running speed may be more significant in short bursts of high-intensity sprinting rather than long-distance endurance running.

Individual Variability

It’s important to recognize that individual responses to BCAAs may vary. Some runners may find that BCAAs help improve their sprinting abilities, while others may not experience the same benefits. The effectiveness of BCAAs can be influenced by factors such as training status, diet, and overall workout routine.

The Side Effects of BCCAs

The relationship between BCAAs (Branched-Chain Amino Acids) and running speed is a topic that has garnered some attention in the fitness and endurance sports communities. While BCAAs are known for their role in muscle recovery and growth, can they actually make you a faster runner?

The Research is Inconclusive

To date, research on the direct impact of BCAAs on running speed remains inconclusive. There have been mixed findings, and several factors come into play.

Case 1: Ultra-Marathon Study

In one study conducted during a 100K ultra-marathon, participants who were given BCAAs did not show significant improvements in finish times compared to those who received a placebo. This suggests that BCAAs may not enhance running speed in ultra-endurance events.

Case 2: Sprint Power Study

On the other hand, a different study reported that supplementing with BCAAs for ten weeks resulted in a 19% increase in all-out sprint power and a 4% increase in power relative to body mass. This finding suggests that BCAAs may have the potential to enhance sprinting performance.

The Complexity of Running Performance

Running speed is influenced by various factors, including aerobic fitness, anaerobic capacity, endurance, and technique. BCAAs primarily play a role in muscle recovery, protein synthesis, and reducing muscle soreness. Their impact on running speed may be more significant in short bursts of high-intensity sprinting rather than long-distance endurance running.

Individual Variability

It’s important to recognize that individual responses to BCAAs may vary. Some runners may find that BCAAs help improve their sprinting abilities, while others may not experience the same benefits. The effectiveness of BCAAs can be influenced by factors such as training status, diet, and overall workout routine.

BCCAs For Runners  – The Conclusion

As you can tell, BCCAs are not just helpful for strength buffs but runners as well, as they can help improve your performance.

The stuff has the ability to help improve your energy output and reduce fatigue during training, aid in muscle growth, speed up recovery—and so much more.