David Dack

When it comes to running, the 50K is a different beast from your standard marathon.

For staters, the 50K race is exactly 31.07 miles.

Of course, it’s only five more miles than a standard marathon but, as I will explain later, the distance is a whole new ballgame.

The event’s challenges will push each runner beyond their physical and mental breaking point.

Let’s get into what you need to know to run your first 50K.

How Long Is a 50K in Miles?

So we already established that a 50K race comes out to 31.07 miles.

I know that sounds daunting, but if you’ve already committed to running one, congratulations! It’s a huge decision, and I salute your determination.

To put it into perspective, a 50K is like running 10 consecutive 5Ks. While it might “only” be five miles more than a marathon, those miles make all the difference—especially when you’re on rugged terrain.

Most 50K races occur on trails, adding a new challenge layer. But if you approach it with the right mindset and preparation, you’ll be amazed at what your body can do.

Although it only requires running an extra 5 miles more than a standard marathon, the 50K requires respect and dedication to training.

It’s a drastically different race style to your standard marathon.

What’s more?

Most 50K events require you to be self-sustained regarding hydration and nutrition since aid stations are scarce and far between.

Is a 50K an Ultra-Marathon?

Yes, the 50K is technically considered an ultra-marathon because it’s any distance longer than a marathon (26.2 miles).

But don’t scared off! While ultras have a reputation for being brutal—and they can be—they also offer a unique sense of camaraderie and adventure.

Some popular ultra distances include 50K, 50 miles, 100K, and 100 miles.

Each race is different, with its challenges based on terrain, elevation, and weather.

My first ultra wasn’t just about running; it was about strategy, mental fortitude, and learning to adapt on the fly.

World Record for 50K

Now, if you’re wondering how fast the pros do it, the world record for the 50K is an astonishing 2:42:07, set by Ethiopian Ketema Negasa in South Africa. For women, British runner Aly Dixon holds the official record of 3:07:20.

Meanwhile, Des Linden ran an unofficial record of 2:59:54 at a small event in Oregon. These are elite times, and while you might not be gunning for a world record, it’s inspiring to see what’s possible in ultra running.

How Long Does It Take to Run a 50K?

For the rest of us, 50K finishing times vary widely based on various factors, including fitness level, age, and terrain.

Expect to run about 10 to 30 seconds slower per mile than you would in a marathon.

So, if your best marathon time is 3 hours 30 minutes (at an 8:00 per mile pace), you’re looking at a 50K finish of around 4 hours 14 minutes to 4 hours 25 minutes, depending on the course.

Personally, my first 50K took me about 5 hours, and it wasn’t just the distance that made it tough—it was the hills, the heat, and the feeling of venturing into the unknown.

On average, a good finish time for a 50K is around 6 hours and 13 minutes for men and 6 hours and 49 minutes for women. But don’t stress too much about time—just focus on finishing strong and enjoying the experience.

How to Run Your First 50K

So, you’ve decided to run a 50K. Now what? Here are some key tips to help you cross that finish line.

Train Right

Your first goal in a 50K is simple: finish.

Don’t get caught up in setting ambitious time goals.

For your first ultra, expect the unexpected.

The distance, terrain, and mental fatigue can throw curveballs at you. When I trained for my first 50K, I focused on building a solid mileage base and learning to listen to my body.

It might take up to a year of regular training for beginners to properly prepare for an ultra, especially if you’re starting from scratch.

Six months of focused training should do the trick if you’ve been running for a while and averaging 40 miles a week.

The key is consistency. Build up your weekly mileage to at least 50 to 60 miles a week before race day. And make sure you’re already comfortable running a marathon, because adding those extra five miles is no joke!

Do Your Long Runs

The long run is the cornerstone of any ultra training plan.

I can’t stress this enough: your long runs will make or break your 50K. Start by building up gradually, and aim for a peak long run distance of 20 to 26 miles.

The goal is to simulate race conditions, so you get used to the fatigue, the mental challenge, and the rhythm of running for several hours.

My first few long runs were tough, but I learned to embrace them. I’d break them into smaller mental milestones—just get through the next mile, the next hill, the next aid station.  Eventually, I learned to love the challenge.

Vertical Gain

When tackling 50K races, vertical gain is a game-changer. Unlike road marathons, which are relatively flat and straightforward, these races often feature steep inclines that force you to slow down or even hike.

A great rule of thumb for adjusting your pace is to add 1 kilometer of effort for every 100 meters of vertical gain.

So, if you’re running a 50k race with 2,800 meters of vertical gain, you’re looking at the time it would take to run a 78k flat course.

Tricky Terrain

Terrain also plays a huge role. While road races are predictable, ultra races throw all kinds of obstacles your way—rocks, mud, roots, rivers—you name it! Different terrains will naturally slow you down, even if you exert the same effort.

That’s why training on the type of terrain you’ll face on race day is essential. Get comfortable navigating through trickier sections so you’re ready to handle whatever the trail throws at you when the time comes.

Your Nutrition

Nutrition becomes crucial in a 50K. You can’t just wing it with a couple of gels like in a shorter race. You must consider what you eat and drink before, during, and after the race. Most 50K races have fewer aid stations than marathons, so you must be self-sufficient.

During my training, I experimented with different types of fuel—gels, bars, even peanut butter sandwiches—to figure out what my stomach could handle. I recommend increasing your calorie intake by about 20 percent during training and practicing your fuel strategy on your long runs. Trust me, this can save your race.

Recovery Is Key

Ultra training is tough, and your body will need more recovery than ever before. As your mileage increases, so does your need for rest.

After my first few big training weeks, I learned the hard way that pushing through fatigue only led to injury. Ensure you sleep at least eight hours a night, and don’t skip your rest days. Your muscles need time to repair, especially as your training load ramps up.

Gear Up

Running a 50K isn’t just about logging miles; it’s also about having the right gear. For my first ultra, I invested in a lightweight hydration pack, trail shoes with good grip, and a solid headlamp (since part of the race was in the dark).

Trust me, having the right gear can make a difference, especially on technical trails.

Some of the essentials include:

• Lightweight backpack
• A small first-aid
• A mix of fuels, such as gel sweets, energy bars, and rehydration packs
• Chafing creams
• Sunglasses
• Sunscreens
• Lightweight waterproof layer
• Rock tape
• Good quality headlamp
• Spare batteries

Overall, the more technical the terrain, the more gear you’ll require.

The Conclusion

Ultimately, running a 50K is more than just a race—it’s an adventure. It’s a test of endurance, patience, and mental grit.

And when you cross that finish line, you’ll realize you’re capable of more than you ever imagined. So lace up, hit the trails, and embrace the journey!

If you’ve ever heard the term foot arch supports for running and wanted to know what it all about, then you have come to the right place.

Thanks to running’s high impact nature, there are several conditions and injuries that are common among runners.

Here’s the good news. According to conventional wisdom, arch support may improve the function and fit of running shoes. This, in turn, may reduce injury risk while improving running efficiency.

That’s why arch support is such a common term in the running world.

I’ll delve into what arch support means for runners, explaining different types of arches and sharing tips on when you might consider getting arch support.

Note—I’m not giving medical advice here. This article aims to educate, not prescribe any medical advice or recommendation. Consult a professional before making any decision.

Anatomy of The Foot

Before I dive into the importance of arch support for runners, it’s also key to understand the basic anatomy of the feet. More specifically, we’re going to take a look at the arch of the foot, explain how it works and why it’s key to both your comfort and mobility.

Your feet are a household of bones. One foot alone contains 28 bones. These bones are laid out in longitudinal and transverse arches, supported by different muscles and ligaments.

The arch is located along the bottom of the foot between the heel and the ball of the foot.

The shape of the arch allows it to function the same way as a spring, supporting body weight and absorbing the impact produced during movement.

Arches also help with propulsion—providing the energy to push your body from one step to the next. That’s why arches play a key role in standing, walking, running—or any other form of locomotion.

They also protect blood vessels and nerves from damage.

Lack of support in the arch may make your body more prone to many injuries and conditions, starting, of course, with the arch itself.

The Arches

Your foot has three arches: medial longitudinal, lateral longitudinal, and anterior transverse arch. These arches are shaped by the tarsal and metatarsal bones.

Let me explain each.

Arches are classified into three main types: flat, neutral, and high.

The Lateral Arch

The foot has two longitudinal arches—the medial and lateral arches. They’re formed between the proximal end of the metatarsals and the tarsal bones.

Consisting of the flatter of the two longitudinal arches, the lateral arch lies on the ground during the standing position. It consists of the calcaneus, the cuboid, and the fourth and fifth metatarsal.

Medial Arch

The higher of the two longitudinal arches, the medial arch consists of the calcaneus, navicular, talus, the first, second, and third metatarsals, and the three cuneiforms.

Transverse Arch

Your foot also has a series of transverse arches located in the coronal plane of the foot. The transverse arch is made by the metatarsal bases, the cuboid, and the three cuneiform bones.

The transverse arch is found in the forefoot, and it can be roughly divided into proximal and distal parts.

The Bones Of The Arch

There are a bunch of bones that contribute to the formation of the arch. These include

• The navicular
• Calcaneus
• The medial three metatarsals up to their heads
• Talus
• The three cuneiforms
• The sesamoid bones

What Is Foot Arch Support For Running

Now that you know a thing or two about basic foot anatomy, you might be wondering what arch support is all about and how does it help you become a better runner.

The term arch support is commonly used to refer to various types of shoe inserts that help support the arches of the foot. These can be devices ranging from a basic pad to custom-molded support.

Arch support can be provided in two ways.

Running shoes can be built with arch support. Usually, this means highly cushioned shoes for high arches, stability shoes for a neutral arch, and motion control for low arches.

In case the support provided within the shoe isn’t enough, inserts can be added for extra support. These can be either over-the-counter devices that you can buy at a running store or custom-made, personalized ones that get through a specialist, usually a podiatrist.

Additional Resource – Here’s how many miles should a beginner run

The Importance of Arch Support For Running

If you’re a runner, then arch support is something you should consider.  Here are some of the reasons:

Protect Against Injury

All in all, your feet are not intended to walk on hard flat surfaces.

Without adequate support, you might increase the risk of pain or injury in your ankles, knees, hips, and back.

What’s more?

Some runners may make the mistake of choosing running shoes based on look and style over functionality.

Of course, don’t take my word for it. Research that analyzed the impact of cushioned insoles reported that they drastically reduce impact forces while running.

Additional resource – Running shoes for plantar fasciitis

Extra Support

Arch support can be especially useful for runners who require specialized support.

This, in turn, can help soothe pain and prevent any extra damage. This is especially the case of runners with flat feet or a history of plantar fasciitis.

That’s one of the reasons arch supports are usually used to help with knee, hip, and back-related alignments problems.

Reduce Pain

This might be the most common reason runners choose to give arch support a try. And is also the reason that makes some of the most widely prescribed non-invasive treatment tools for people with foot conditions.

Research has shown that arch support may help soothe foot pain. Unfortunately, as a runner, foot pain is uncomfortable and can make any kind of weight-bearing difficult. And that sucks.

Distributed Pressure

Proper arch support may help evenly distribute this pressure by placing some of it into the arch of the feet instead of leaving all the pressure in the ball of the feet and heel.

Additional guide – How to prevent Foot pain in runners

How To Determine Arch Height

As I’ve mentioned earlier, arches vary from one person to person. Overall, arch types are broken down into three main classes: high, neutral, and low.

There are also many ways to determine your arch type. These include

The Wet Test

The easiest way to determine what type of arch you have is to do the wet paper towel test.

Here’s how

Simply get your feet wet, and step onto a dry surface, such as a paper towel or a sidewalk, and check the important left from your foot.

Here’s how to make sense of the imprint:

• See the whole foot without any narrowing in the middle around the arch? Chances are you have a flat foot. This is what’s known as an overpronator in the running world.
• See the balls of your foot and heels connected with a thin strip? You likely have a high arch. This is what’s known as an underpronator or supinator.
• See the ball of your foot and heel as well as some of the middle part? You likely have a neutral, medium arch.

At A Store

The staff at a running store can also help you check your arch type. They can also recommend shoes that suit your foot type and training goals and give you some tips about running with your type of arch.

At a Specialist/Doctor

This is likely the most accurate way to check your arch height/type. You can simply ask for an arch test to determine what type of arches you have.

There are many professional ways that help you determine your arch type. Some of these include the navicular drop test, the medial longitudinal arch angle, and the arch height index.

But do you need one?

As far as I can tell, it depends on the runner. Ask different experts, and you’ll get different answers. Some would say yes, while others will say no.

Should You Worry About Arch Support?

Here’s the truth. There are no conclusive answers since experts have different opinions. Some will recommend these for runners, while others would say no.

But, all in all, if you have flat to low arch, you might feel more comfortable running in footwear with arch support or using an orthotic.

Not sure whether this could help? Try first wearing an over-the-counter orthotic in a neutral shoe. This is a cheap and easy way to determine if arch support helps make your training more comfortable.

If using the extra support helps, then it makes sense for you to use it. If you notice no change at all, then don’t worry about arch supports, despite the ads claiming great benefits for runners with flat and/or low arches.

In the end, it’s your call to make, and it comes down to your comfort.

Guide To Foot Arch Support For Running – The Conclusion

There you have it! If you’re looking for a quick guide to arch support for runners, then today’s post should get you started on the right foot. The rest is just details.

Please feel free to leave your comments and questions below.

Thank you for dropping by.

Are you dreaming of shedding those extra pounds before summer hits, or perhaps just aiming for a healthier you?

Let’s talk about the age-old struggle we all know too well: losing body fat. You know, that mission that gets us hitting the gym, pounding the pavement, or lifting weights like there’s no tomorrow.

Now, let’s be honest: tackling body fat can feel like trying to solve a complex puzzle. But fear not! It doesn’t have to be rocket science. Think of it as a numbers game: burning more calories than you take in.

In this article, we’re about to dive into some exciting, science-backed strategies to help you bid farewell to body fat in a way that’s not only effective but also sustainable.

Ready to unlock the secrets of losing body fat fast? Let’s get started!

What Is Body Fat?

Body fat, in simple terms, refers to the fat tissue found in the human body. It is one of the two main components of body composition, the other being lean or non-fat mass. Body fat is distributed throughout the body and can be found under the skin (subcutaneous fat), in muscle tissue (intramuscular fat), and among organs (visceral fat).

When we talk about body fat percentage, we are referring to the proportion of total body mass that consists of fat. For example, if a person weighs 180 pounds and has a body fat percentage of 20%, it means that 36 pounds of their total weight is attributed to fat, while the remaining 144 pounds (80% of their total weight) constitutes lean body mass or non-fat mass.

Non-fat mass includes various components such as muscle, bones, organs, water, and connective tissues. This part of the body is metabolically active, meaning it burns calories to provide energy for bodily functions and activities. In contrast, body fat itself is not metabolically active and does not significantly contribute to calorie expenditure.

Monitoring body fat percentage is valuable because it provides insights into a person’s overall body composition and can be a more meaningful indicator of health and fitness than just body weight alone.

The Importance of Body Fat

Lowering body fat percentage is a common fitness goal for many individuals. The aim is not to eliminate all body fat because some fat is essential for various crucial functions in the body. Body fat plays several important roles, including:

• Optimal Reproductive Health: Adequate body fat levels are necessary for proper reproductive health, especially in women. It helps maintain regular menstrual cycles and fertility.
• Organ Protection: Body fat acts as a cushion and protective layer for vital organs, shielding them from injury and external forces.
• Hormone Regulation: Fat tissue produces and stores hormones, and it plays a role in balancing hormone levels, including insulin and sex hormones.
• Energy Storage: Fat stores serve as an energy reserve that the body can tap into when needed, such as during periods of calorie deficit or increased physical activity.
• Metabolic Function: Healthy body fat levels are important for metabolic function, including the regulation of appetite, energy expenditure, and insulin sensitivity.
• Vitamin Storage: Fat tissue stores fat-soluble vitamins (A, D, E, and K), making them available for use when needed.
• Brain and Nerve Function: Fat is essential for proper brain and nerve function, as the brain consists of a significant amount of fat.

The goal of reducing body fat percentage is often associated with improving overall body composition. This means decreasing the amount of body fat while simultaneously increasing or preserving lean muscle mass. Achieving this balance can lead to a more toned and slimmer appearance, improved posture, increased energy levels, enhanced agility, and a boost in confidence.

Where is All The Fat?

In the human body, fat is distributed into three main types:

• Essential Fat: As the name suggests, essential fat is necessary for basic bodily functions and overall health. It is found in various vital locations, including the brain, nerves, bone marrow, and cell membranes. Essential fat serves important functions such as cushioning and protecting organs, regulating body temperature, and aiding in the absorption of certain vitamins and nutrients.
• Subcutaneous Fat: Subcutaneous fat is located directly beneath the skin, making it the fat you can feel and see when you pinch or touch your skin. This type of fat is responsible for the “jiggling” effect, and it contributes to overall body shape and appearance. Subcutaneous fat can vary in thickness among individuals and is the type of fat that people often aim to reduce for aesthetic reasons.
• Visceral Fat: Visceral fat is the deep, internal fat stored within the abdominal cavity, surrounding vital organs such as the heart, liver, kidneys, and pancreas. This type of fat is not visible from the outside and is not as easily felt as subcutaneous fat. Excess visceral fat is associated with an increased risk of various health issues, including cardiovascular diseases, diabetes, and metabolic syndrome. Managing and reducing visceral fat is an important goal for overall health.

The Villain

Excess visceral fat is indeed a significant health concern due to its biological activity and its association with various health risks.

Here are some of the potential health issues associated with carrying excess visceral fat:

• Metabolic Syndrome: Excess visceral fat is a key component of metabolic syndrome, which is a cluster of conditions including obesity, high blood pressure, high cholesterol, and insulin resistance. These conditions increase the risk of heart disease, type 2 diabetes, and stroke.
• Cardiovascular Disease: Visceral fat contributes to inflammation and the release of harmful substances into the bloodstream, which can lead to atherosclerosis (hardening of the arteries) and an increased risk of heart disease.
• Respiratory Problems: Excess visceral fat can contribute to respiratory issues such as asthma, as it can compress the chest cavity and affect lung function.
• Neurological Disorders: Some studies have suggested a link between visceral fat and an increased risk of dementia and cognitive decline, although more research is needed to fully understand this relationship.
• Liver Disease: Visceral fat is associated with non-alcoholic fatty liver disease (NAFLD), which can progress to more severe liver conditions if left untreated.
• Cancer: There is evidence to suggest that excess visceral fat may increase the risk of certain types of cancer, including colorectal cancer and breast cancer.
• Musculoskeletal Issues: Carrying excess weight, particularly around the abdomen, can contribute to lower back pain, osteoarthritis, and joint problems.
• Reproductive and Hormonal Effects: Visceral fat can disrupt hormonal balance in the body, potentially leading to fertility issues and complications during pregnancy.
• Gallbladder Disease: The risk of developing gallstones is higher in individuals with excess visceral fat.

Weight Loss Vs. Fat Loss

Let’s get one thing straight right from the start: losing weight and losing body fat are two different ball games.

Weight loss refers to the reduction in total body weight, which can result from various factors, including the loss of fat, muscle, water, and even bone density.

It’s often measured using a scale, which reflects the total mass of the body. Rapid weight loss can sometimes lead to muscle loss, which is not ideal for overall health and fitness.

On the other hand, fat loss specifically targets the reduction of body fat while preserving muscle mass. It’s a more focused approach to improving body composition, aiming to decrease the percentage of body fat relative to total body weight.

Fat loss is typically achieved through a combination of a calorie deficit (burning more calories than you consume) and strength training exercises to maintain or build muscle.

When people aim for fat loss rather than just weight loss, they are often looking to achieve a leaner and more toned appearance. This approach is generally healthier and can lead to better long-term results in terms of body composition and overall fitness.

What is a Healthy Body Fat Percentage?

Now that you have some insights into body fat, let’s discuss what is considered a healthy range for men and women.

It’s important to note that the ideal body fat percentage can vary throughout your life, and what’s appropriate for you now may change in the future. Additionally, these ranges differ between men and women due to biological distinctions.

For instance, a male bodybuilder who is diligently working on his physique may aim for body fat levels as low as 4-5 percent. In contrast, a female bodybuilder putting in the same effort might aim for around 9-10 percent body fat.

Here are the healthy body fat ranges for both men and women based on age groups:

Healthy body fat for women:

• Age 20-39: 21%-33%
• Age 40-59: 24%-34%
• Age 50-79: 25%-36%

Healthy body fat for men:

• Age 20-39: 8%-20%
• Age 40-59: 11%-22%
• Age 50-79: 13%-25%

Keep in mind that these ranges provide a general guideline, and individual factors, such as muscle mass and genetics, can influence what’s considered healthy for a specific person. It’s essential to focus on overall health and well-being rather than solely fixating on a specific body fat percentage.

How to Lose Body Fat – 14 Science-Backed Ways

Here are the science-backed strategies you need to start losing that body as soon as possible.

Try Intermittent Fasting

Consider giving intermittent fasting a try, as it’s a diet approach that has shown promise in reducing body fat. This eating pattern involves cycling between regular short-term fasts and specific eating windows, offering a unique way to manage your weight.

Numerous studies have highlighted the effectiveness of intermittent fasting for weight loss and fat reduction. For instance, one study conducted over 24 weeks found that intermittent fasting led to significant weight loss in overweight women.

Another intriguing method within intermittent fasting is alternate-day fasting, where you alternate between fasting and regular eating days. Research on this approach showed a reduction in body weight by about 7 percent and a loss of 12 pounds of body fat over three months.

The good news is that you have various methods to choose from when practicing intermittent fasting:

• The 16/8 method: This is beginner-friendly and involves fasting for 16 hours while eating during an 8-hour window.
• Alternate-Day fasting: You simply abstain from food every other day and maintain regular eating habits on non-fasting days
• The 5:2 Diet: This approach restricts food intake to two out of every seven days, aiming for 500 to 600 calories on fasting days.

Remember that intermittent fasting may not be suitable for everyone, so it’s essential to consult with a healthcare professional before starting any new diet plan.

Action Step

To get started with intermittent fasting, here’s your action step:

Begin with the 16/8 method: Fast for 16 hours and eat during an 8-hour window. This is a beginner-friendly approach.

As you adapt to this lifestyle, consider experimenting with other intermittent fasting methods to find the one that suits you best.

Keep a journal to track your progress and assess which fasting method is the most effective for you in terms of fat loss and overall well-being.

Remember to consult with a healthcare professional before making any significant changes to your diet or fasting routine, especially if you have underlying health conditions or concerns.

Avoid Refined Carbs

Let’s talk about refined carbs – those sneaky, heavily processed foods like bread, pasta, and rice. They’re everywhere, and they wreak havoc on your fat loss journey.

Here’s the deal: Refined carbs are like sugar factories in your body. They digest lightning-fast and quickly turn into glucose, causing blood sugar spikes. And guess what? That can make you ravenous and lead to overeating at your next meal.

But that’s not the worst part. Excessive glucose triggers the release of insulin, your fat-storing hormone. It’s like a one-way ticket to Weight Gain City, especially around your belly.

Research doesn’t lie – there’s a strong link between added sugar, refined carbs, and obesity. Research has also found a direct link between a diet high in refined carbs and increased belly fat.

Action Step

Swap out those processed foods for healthier choices:

• Snack on nuts, seeds, and fruits for your sweet tooth.
• Choose whole-grain bread, pasta, and rice over the plain white stuff.
• Ditch sugary drinks for good ol’ water or unsweetened iced tea.

These simple swaps will help reduce your sugar intake and kickstart your fat loss journey and keep you far away from those pesky refined carbs.

Eat More Protein

Listen up, folks, because this is where the magic happens: protein is your secret weapon against belly fat, according to study.

Why, you ask? Well, protein isn’t just about building muscle (although it does a pretty great job of that, too). It’s your hunger-busting, metabolism-boosting, fat-burning ally.

When you load up on quality protein like eggs, lean meat, and fish, your body releases the superhero hormone PYY. This bad boy tames your appetite and keeps you feeling satisfied. No more mindless snacking between meals or late-night rendezvous with the fridge!

But that’s not all, folks. High protein diets also rev up your metabolism and help you preserve precious muscle while shedding fat, research shows. It’s like the triple threat against those pesky extra pounds.

Action Step

Add a few servings of quality protein to your daily menu. Good protein sources include

• Eggs
• Lean meat
• Fish
• Beans
• Dairy
• Nuts and seeds
• Whey protein

Increase Your Fiber Intake

Fiber consists of complex carbs that go through your small intestine undigested and enter the large intestine, unlike starch and sugar. It’s simply carbs that your gut cannot digest.

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and acts like a sponge in your digestive system, slowing things down and keeping you feeling full. Plus, high-fiber foods are usually lower in calories, which is a win for weight loss.

Studies have shown that increasing your fiber intake can help you feel satisfied, improve digestion, and ultimately lead to shedding those extra pounds. So, fiber isn’t just about keeping things moving; it’s a key player in your overall health and well-being.

Ready for action? Load up on high-fiber foods like veggies, fruits, whole grains, legumes, nuts, and seeds. And if you’re not getting enough fiber in your diet, consider a soluble fiber supplement to supercharge your fat loss journey.

Additional resource – Vitamin D for runners

Increase your Healthy fat Intake

Yep, you heard it right. Fat isn’t the enemy—it’s your ally in the battle for a healthier, leaner you.

Here’s the scoop: fats take their sweet time to digest, which means they keep you feeling satisfied and curb those pesky hunger pangs. So, when you’re looking to shed some pounds or simply boost your overall health, don’t skimp on the right kind of fats.

For example, research has found that following a Mediterranean diet rich in healthy fats from olive oil, nuts, and fatty fish can actually lower your risk of gaining weight compared to a low-fat diet.

Ready for action? Time to add some delicious, healthy fats to your daily menu. Think olive oil, almonds, avocados, salmon, seeds, and even whole milk. But remember, while these fats are great for you, they do pack a calorie punch, so keep your portions in check.

And here’s the bottom line: steer clear of trans fats—the real villains in the fat world. Studies have linked them to increased body fat, especially around the waist and belly. So, avoid those sneaky trans fats like the plague!

Action Step

Try incorporating fatty foods into your daily menu. Healthy sources include:

• Olive oil
• Almonds
• Fatty tuna
• Salmon
• Avocados
• Seeds
• Whole milk

Keep in mind that healthy fats pack in many calories, keep your intake moderate—or at the very least, know how much you’re eating.

What’s more?

Limit your intake of unhealthy fat, mostly trans fat. This type of fat has been shown to increase body fat, especially in the waist and belly, according to a study.

Add Probiotics

Guess what? There are friendly bacteria living in your digestive tract, and they’re called probiotics. These little guys are true multitaskers, playing a significant role in your overall health and well-being.

Research has uncovered their involvement in various aspects of health, from weight loss to mental well-being. For instance, when it comes to shedding those extra pounds, a review of 15 studies revealed that adding probiotic supplements to your diet can help you reduce weight and body fat percentage, especially when compared to those who took a placebo.

But that’s not all—another study found that people who consumed yogurt containing specific probiotic strains like Lactobacillus amylovorus or Lactobacillus fermentum managed to reduce their body fat by a noticeable three to four percent.

Ready to take action? Consider adding some probiotic-rich and fermented foods to your diet. Options like tempeh, kefir, kombucha, natto, sauerkraut, and kimchi can give your gut bacteria the boost they need to keep you in tip-top shape. No need to limit yourself to supplements when you can enjoy these tasty and nutritious foods!

Action step

You can take probiotic supplements with specific strains of bacteria. Or you can also try adding some of the following probiotic-rich and fermented foods to your diet:

• Tempeh
• Kefir
• Kombucha
• Natto
• Sauerkraut
• Kimchi

Drink Coffee

Coffee lovers, rejoice! That daily cup of joe might just be your secret weapon in the battle against body fat. Why? Well, caffeine, a key component in coffee, does wonders for your metabolism and fat breakdown.

It’s not just wishful thinking; science is on board with this too. Research has shown that coffee can give your metabolism a temporary boost, increasing energy expenditure by a noteworthy 3 to 11 percent.

Need more proof? A study involving over 58,000 participants found that higher caffeine consumption correlated with less weight gain over a span of 12 years.

So, here’s your action step: When you enjoy your coffee, opt for it black or with a dash of milk. Skip the sugar and cream to keep those extra calories at bay. Your morning ritual just got a whole lot better for your fat-burning goals!

Action Step

To make the most out of your daily cup of joe, skip the sugar and cream. Instead, go for a black or tiny amount of milk to prevent calories from adding up.

Additional resource – Here’s how to lose 100 pounds.

Consume More Vinegar

This pantry staple has a host of health benefits, including improving heart health and stabilizing blood sugar levels. But here’s the exciting part: it can also give your fat-burning efforts a significant boost.

Research has shown that incorporating vinegar into your diet can have some impressive effects. One study found that consuming one to two tablespoons (around 15 to 30 ml) of vinegar per day can lead to lower body weight, reduced waist circumference, and a trimmer belly over a span of 12 weeks.

But wait, there’s more! Another study discovered that adding vinegar to your daily routine could help you reduce your calorie intake by up to 270 calories.

Action Step

Start incorporating vinegar into your diet. You can use white vinegar in your salads and barbecue sauces for a tangy twist. Alternatively, try diluting apple cider vinegar with water and enjoy it as a refreshing beverage a few times a day. Vinegar might just become your new best friend on your weight loss journey

Additional resource – YouTube channels for runners

Do More Cardio

While diet plays a crucial role in your fat loss journey, don’t underestimate the power of exercise, especially cardiovascular workouts. Cardio isn’t just about torching calories; it’s also about boosting your heart and lung health, enhancing your endurance, and improving overall stamina.

Research has shown that increasing your cardio workouts can lead to a reduction in belly fat. There’s more to say about the significance of cardio, but that’s a story for another time.

Action Step

How much cardio to perform depends on your fitness level, training goals, and personal preferences, but most Research suggests between 150 to 300 minutes of moderate to intense aerobic training weekly. This means shooting for 30 to 45 minutes of mild to intense cardio three to four times per week.

Examples of good cardio include:

• Walking
• Running (Here’s how many calories you burn running one mile)
• Cycling
• Kickboxing
• Rowing
• Swimming
• Dancing
• Skiing
• Chasing your dog around

Additional resource – Running with diabetes

Lift Heavy Stuff

Strength training, also known as resistance training, is a must when it comes to building and preserving muscle mass. This type of exercise involves contracting your muscles against resistance to increase both muscle size and strength.

Studies have shown strong evidence of the positive impact of strength training on reducing body fat. For instance, one study concluded that strength exercises may help reduce belly fat in individuals with prediabetes, type II diabetes, and fatty liver.

In another study, resistance training led to a decrease in visceral fat among 78 participants with metabolic syndrome. Furthermore, a combination of strength training and cardio exercise resulted in a significant reduction in visceral fat in overweight subjects, research revealed.

Building muscle is also essential for a healthy metabolism. The more muscle mass you have, the more calories your body burns at rest. Research has even suggested that three months of strength training can increase calories burned at rest by up to 7 percent.

So, here’s your action step: It’s time to hit the weight room. Aim for three to four strength training sessions per week. Check out our comprehensive guide on how to get started. Get ready to build strength, increase muscle mass, and reduce body fat!

Action Step

It’s time to hit the weight room. Aim for three to four strength workouts per week.

Here’s the full guide on how to get started.

Try High-Intensity Interval Training

High-Intensity Interval Training, or HIIT for short, is a workout method that involves alternating between short bursts of intense exercise and brief recovery periods. It’s a highly effective way to reduce body fat, especially abdominal fat, and it outperforms low-intensity, steady-state exercise in this regard.

Let’s dive into the research to see how effective HIIT can be. In one study, participants who engaged in high-intensity interval training for just 20 minutes, three times a week, experienced an average fat loss of 4.4 pounds over three months, even without making any changes to their diet or lifestyle. Furthermore, they saw a 17 percent reduction in belly fat and a significant decrease in waist circumference.

Another study found that HIIT can burn up to 30 percent more calories compared to steady-state cardio exercises when performed for the same duration.

Action Step

So, here’s your action step: Incorporate HIIT into your fitness routine. It’s easy to implement. For instance, during your next run, try alternating between one minute of sprinting and one to two minutes of jogging for recovery. You can also mix bodyweight exercises like squats, push-ups, jumping jacks, plyo lunges, and burpees with short breaks in between. The harder you push yourself, the better the results you’ll achieve. Get ready to torch fat with the power of HIIT!

Additional Reading  – Does running give you abs?

Sleep More

Eating well and staying active are crucial for your health, but achieving effective fat loss also requires proper recovery and, most importantly, quality sleep. Research has shown that inadequate sleep can lead to weight gain, especially in the abdominal area.

Sleep deprivation can disrupt your metabolism, increase appetite, and elevate stress hormones like cortisol, all of which contribute to weight gain. Studies have consistently demonstrated the importance of sleep for weight management.

One study found that people who consistently slept at least seven hours a night improved their chances of successful weight loss by up to 33 percent. In contrast, a 16-year study involving over 68,000 participants showed that those who slept less than five hours per night were much more likely to gain weight compared to those who slept over seven hours per night.

Additional resource – Night running tips

Action Step

Although sleep needs are different for everyone, most experts agree that at least seven hours is ideal for optimum health.

Quality also matters. To make the most out of sleep, do the following:

• Limit your intake of caffeine or heavy foods in the three to four hours before going to bed
• Develop and stick to a regular sleep schedule by going to bed and waking up at the same time, even on weekends.
• Sleep in the dark, relatively chill room with as little distraction as possible.
• Minimize your exposure to light and electronic devices to help the secretion of melatonin, the sleep hormone.

Chill

Stress can wreak havoc on your body, affecting both your appetite and fat storage. When you’re stressed, your adrenal glands release cortisol, commonly known as the stress hormone. Initially, this may reduce your appetite as part of the body’s fight-or-flight response. However, chronic stress can lead to persistently elevated cortisol levels, which can increase your appetite and cause overeating.

Moreover, research has linked high cortisol levels to the storage of abdominal fat. On a positive note, a study showed that participating in a two-month stress-management program led to a significant decrease in participants’ body mass index.

Action Step

Here are some of the best methods for managing stress include

• Breathing and relaxation technique
• Meditation
• Mindfulness
• exercise
• Yoga
• Outdoor activity
• Journaling
• Therapy
• Travel

Keep Track of Your Body Fat

You cannot improve on what you cannot measure. Reducing body fat is no exception.

If you want to succeed in reducing body fat, you must measure your progress. After all, you can’t improve what you don’t measure. Keeping tabs on your body fat percentages is essential to ensure that your efforts are paying off.

Action Step

There are various methods to measure body fat percentage, but one of the simplest ways is to do it at home using skinfold calipers. These calipers measure the thickness of your skin at specific locations, providing an estimate of your body fat.

To get started with skinfold calipers, you can follow this tutorial:

Other methods for measuring body compoasition include:

• Dual-energy x-ray absorptiometry (DXA)
• Hydrostatic weighing
• 3D Body Scanners
• Bioelectrical Impedance Analysis (BIA)
• Bioimpedance Spectroscopy (BIS)
• Body circumference measurements
• Electrical Impedance Myography (EIM)
• Air Displacement Plethysmography (Bod Pod)

While some of these methods are more complex and typically conducted in a scientific setting, they may not necessarily be more accurate than skinfold calipers. In fact, skinfold calipers have an error rate of approximately 4 to 5 percent, while methods like DEXA scans have an error rate of around 3 percent.

How to Lose Body Fat  –  The Conclusion

There you have it. If you’re serious about reducing body fat percentage, the methods shared in today’s article are enough to get started on the right path.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

A treadmill is one of the best training equipment you can have.

It can help you log in the miles, burn calories and stay fit all year. But, like most machines, they require regular maintenance.

As a regular runner, I’ve learned that maintaining your treadmill, especially the belt, is crucial.

And if you’re anything like me, you’ll ignore the signs until something goes wrong. My old treadmill had been making these weird noises for weeks, but I kept pushing through, figuring it would be fine.

Then one day, mid-run, the belt slipped out from under me, and I nearly wiped out.

I finally accepted that my treadmill wasn’t just quirky but desperately asking for a new belt.

Here’s what I learned from my near-tumble and how to avoid that mistake.

Why Does the Treadmill Belt Wear Out?

When you run, the belt takes the brunt of the impact, so it will naturally wear down over time.

The problem is a worn-out belt doesn’t just feel annoying—it can mess up your treadmill’s motor, which is a much pricier fix.

Trust me, you don’t want to go down that road.

For me, the first sign was when the belt started slipping. At first, it was just a small slip here and there, like running on ice for a second.

I shrugged it off. “Eh, it’s fine, I’ll tighten it later.” But the more it happened, the more I realized it was throwing off my entire run.

And one day, during a longer session, the belt slipped so hard that I had to grab the sidebars just to stay upright.

At that point, it was clear: time to stop procrastinating and fix the damn thing.

I also started noticing the edges were fraying, and there were little cracks in the belt.

In hindsight, I probably should’ve taken care of it sooner, but we all think we can get a little more life out of things, right?

Wrong. Every run after that was putting more strain on the motor, which meant the whole machine was running hotter than it should’ve been.

In other words, replace the belt to avoid putting too much strain on the motor—or else you might end up with the extra cost of getting a new treadmill motor along with the belt.

This can be as expensive as getting a new treadmill, and you don’t want that do you?

How Long Should a Treadmill Belt Last?

I hate to break it to you, but I don’t have the exact answer because the length depends on factors such as treadmill quality and training frequency.

In general, treadmill belts can last between 300 and 500 hours.

For most of us at home, that’s about 3 to 4 years of consistent running.

But if you’re at a gym where the treadmills are getting beat up all day, the belt might need replacing every few months. It depends on how much use (and abuse) your treadmill gets.

How to Know When It’s Time to Replace Your Treadmill Belt

Here’s the thing—sometimes, you don’t need to replace the belt. Sometimes it just needs a good tightening. But how do you know when it’s time to replace it?

Then it’s time to test it out. Before you check your treadmill belt, make sure you have the following at hand:

• An unplugged treadmill (of course)
• A flashlight
• A Screwdriver that suits the roller bolts of your treadmill. Check the owner’s manual.
• Patience and lots of it.

The Manual Check

It may sound too basic, but simply checking the treadmill in person may reveal a lot.

Unplug the treadmill, then carefully loosen the belt using a screwdriver that fits the units’ tension roller blots (you can find these on the back of the treadmill). This should help you to visually check and feel the exterior and interior belt surfaces.

It’s probably time for a new one if:

• Uneven wear: Check if any parts of the belt are smoother than others, especially where your feet land, it’s probably time for a new one.
• Fraying: Check the edges and see if they’re fraying, cracked, or cut up.
• Loose seam: Run your fingers along the seam on the bottom of the belt. If it’s starting to come apart, stop running on it.

If everything looks okay after you’ve inspected it, tighten the belt back up and carry on. If not, it’s time for a new belt.

Slipping Belt? Here’s What to Do

A slipping treadmill belt is not only annoying, it’s dangerous.

Imagine being mid-run, and your belt shifts—you’ll probably end up flat on your face.

To check for slack, turn off the treadmill and try to lift the belt off the deck.

It must be tightened if it moves more than a couple of inches. If you tighten it and it’s still slipping, that’s your cue that a new belt is in order.

How to Replace a Treadmill Belt

If you’ve never replaced a treadmill belt before, don’t worry—it’s not as intimidating as it seems.

First, ensure you get the right belt for your machine.  Remember that when choosing a new treadmill belt, sizes vary from treadmill to treadmill.

The belts aren’t universal, so it’s not easy to be sure that a belt you found on Amazon was made for your specific treadmill model.

So please don’t experiment with a generic belt, even if you feel tempted because of the cheaper price.

Instead, check your user’s manual (or contact the manufacturer), find the exact model number of your treadmill, and get a belt specifically made for that model.

Most treadmill belts can be easily removed and installed, but you should always follow the instructions in your owner’s manual before you get started. That way, you’ll have a rough idea of what’s in store.

When I finally accepted that my belt was toast, I went on Amazon, ordered the replacement, and got to work. I’m not handy, so I also had YouTube open, just in case. It turns out that with the right tools and a little patience, it wasn’t as hard as I had expected.

Let’s get to it. I’ll also share some YouTube tutorials for visual learners!

Tools You’ll Need:

• Screwdriver
• Wrench
• Pliers
• Marker (to help with alignment)
• A second set of hands (seriously, this is way easier with help)

Steps to Replace the Belt:

1. Unplug the treadmill: Just trust me, turn it off completely so nothing goes haywire while working on it.
2. Loosen the belt: Use the bolts at the back to loosen the belt enough to fit your hand under it.
3. Remove the old belt: Lift the deck and have someone help slide off the old belt.
4. Install the new belt: This part was trickier than I thought. I had trouble keeping the new belt centered but finally aligned it after some trial and error with the rear roller bolts.
5. Reassemble: Tighten everything back up, ensuring the belt sits right in the middle. You might need to adjust the deck a little to get everything aligned.
6. Test it: Plug the treadmill back in and start it at a slow speed. Gradually increase it to ensure the belt is running smoothly and isn’t slipping.

How Much Does a Treadmill Belt Replacement Cost?

Again, I don’t have the exact answer because this will depend on the size of the belt, whether a 20″ x 55″ or 20″ x 60″, as well as your treadmill model.

But most belts can cost anywhere from $50 to $200. If you hire someone to do it for you, expect to pay another $100 to $150 in labor, which brings the total to $150 to $400. If your treadmill is still under warranty, check that first—you might be able to get the belt replaced for free.

Regular Cleaning and Lubrication: Lessons Learned

Before this whole fiasco, I never bothered cleaning or lubricating my treadmill.

Now, I clean it after every run and lubricate the belt every few months. It’s wild how much better the treadmill runs and how much longer the belt lasts with just a little maintenance. I’m not skipping those steps anymore.

When to Call a Pro

I almost threw in the towel when I couldn’t align the belt properly, but I stuck it out and got it done.

If you’re having motor issues or the alignment drives you crazy, don’t be afraid to call in a pro. It’s better to get it fixed properly than to risk messing up your machine (or hurting yourself).

Final Thoughts

Taking care of your treadmill, especially the belt, will save you money and stress in the long run. I hope this guide helps you avoid the same mistakes I made.

Has your treadmill belt ever slipped mid-run? Share your story in the comments.

Looking for the perfect pair of running shoes? You’re in luck because I’ve got your back. Whether you’re just starting your running journey or you’re a seasoned pro, the right pair of running shoes can be the difference between a comfortable, injury-free run and a world of pain.

Now, you might think that a fancy, expensive pair of shoes is all you need, but let me tell you, even the priciest kicks won’t do you any good if they don’t fit like a glove.

So, where do you begin on your quest for the perfect fit? Well, it all starts with nailing down the right shoe size, and that’s exactly what we’re diving into today.

In this article, I’ll look into how to measure your feet so you can find the most appropriate shoe size for you. Proper fit is, after all, non-negotiable.

Sounds great?

Let’s get started.

The Tools You Need

Now, if you happen to have a Brannock Device lying around (those nifty foot-measuring tools you often find in shoe stores), great! You’re all set. Just pop your foot onto it, and you’ll get an accurate measurement.

But let’s be real, not everyone has a Brannock Device at home. No worries, though – you can still get your foot size with just a few simple items:

• A piece of paper or cardboard
• A ruler or tape measure
• A trusty pen
• A dash of patience and a sprinkle of precision

With these tools at your disposal, you’re ready to embark on the quest for the perfect fit. So, let’s get started!

Step 1: Measure Your Foot Size

Alright, let’s get down to business and measure those feet. Here’s a step-by-step guide to ensure you get the most accurate measurements:

• Step 1: Find a flat, sturdy surface to place your paper and foot on.
• Step 2: Securely tape a piece of paper to the floor so it lies flat.
• Step 3: Put on the same socks you wear when you’re out running. Stand up and place your right foot on the paper, making sure your heel is snug against a wall.
• Step 4: While keeping your weight on your right foot, trace a neat line around the outer edge of your foot. If you have a friend around, this is where they can lend a hand. Just make sure the pen is straight and perpendicular to the floor as you go.
• Step 5: To find your foot’s length, measure the distance between the two longest points on your tracing.
• Step 6: For foot width, measure horizontally across the widest part of your footprint at the bunion joint.
• Step 7: Repeat these steps (2, 3, and 4) for your other foot.

Additional Resource – Here’s how to break in new running shoes.

Step 2: Get Your Shoe Size

Let’s keep things easy. Use this shoe size conversion chart to find your perfect running shoe size:

Foot Length (inches/cm): 9.00″ / 22.9 cm –> Shoe Size: US 6, UK 5, EU 39, CM 24.6

Foot Length (inches/cm): 9.25″ / 23.5 cm –> Shoe Size: US 6.5, UK 5.5, EU 39.5, CM 25.1

Foot Length (inches/cm): 9.50″ / 24.1 cm –> Shoe Size: US 7, UK 6, EU 40, CM 25.4

Foot Length (inches/cm): 9.625″ / 24.4 cm –> Shoe Size: US 7.5, UK 6.5, EU 40.5, CM 25.7

Foot Length (inches/cm): 9.75″ / 24.8 cm –> Shoe Size: US 8, UK 7, EU 41, CM 26

Foot Length (inches/cm): 10.00″ / 25.4 cm –> Shoe Size: US 8.5, UK 7.5, EU 42, CM 26.7

Foot Length (inches/cm): 10.125″ / 25.7 cm –> Shoe Size: US 9, UK 8, EU 42.5, CM 27

Foot Length (inches/cm): 10.25″ / 26.0 cm –> Shoe Size: US 9.5, UK 8.5, EU 43, CM 27.3

Foot Length (inches/cm): 10.50″ / 26.7 cm –> Shoe Size: US 10, UK 9, EU 44, CM 27.9

Foot Length (inches/cm): 10.625″ / 27.0 cm –> Shoe Size: US 10.5, UK 9.5, EU 44.5, CM 28.3

Foot Length (inches/cm): 10.75″ / 27.3 cm –> Shoe Size: US 11, UK 10, EU 45, CM 28.6

Foot Length (inches/cm): 11.00″ / 27.9 cm –> Shoe Size: US 11.5, UK 10.5, EU 45.5, CM 29.4

Foot Length (inches/cm): 11.125″ / 28.3 cm –> Shoe Size: US 12, UK 11, EU 46, CM 29.8

Foot Length (inches/cm): 11.25″ / 28.6 cm –> Shoe Size: US 12.5, UK 11.5, EU 46.5, CM 30.2

Foot Length (inches/cm): 11.50″ / 29.4 cm –> Shoe Size: US 13, UK 12, EU 47, CM 30.9

Just match your foot length with the recommended running shoe size, and you’re all set!. 

Step 3: Make Sure Your Shoe Fits Right

Once you have the shoe size, it’s time to make sure that the shoe actually fits.

The following pointers should help you make the right decision:

• A pair of shoes should feel snug in midfoot and heel, with plenty of wiggle room in the toe box.
• Has at least a thumb’s width (1/2 to 1 inch ) space between the longest toe and the shoe’s end.
• Your heel should be locked in place, not sliding when you bend your foot, walk, or run.

Additional resource – Guide to insoles for running shoes

More Tips For Proper Footwear Fit

Here are more tips to make sure you always have the right shoe size.

Additional Resource – Here’s how to dry running shoes.

Large First

It’s common for one foot to be slightly larger than the other, with the dominant foot often being the larger one. Be sure to measure both feet and choose a size that accommodates the larger foot to ensure a proper fit.

Not All Shoes Are the Same Size:

Running shoes typically have different sizing compared to casual footwear. As a general guideline, running shoes are often recommended to be a half size larger than your regular shoes. This extra room can provide more comfort and safety during your runs.

Adapting to Changes in Foot Size

Foot size can change over time due to various factors, including pregnancy, medical conditions, and even aging. It’s essential to be aware of these changes and adjust your running shoe selection accordingly.

1. Pregnancy:

Pregnancy can lead to temporary changes in foot size and shape. Hormonal fluctuations and weight gain during pregnancy may cause your feet to swell and increase in size. It’s crucial to prioritize comfort and support during this time.

Here’s what to consider when selecting running shoes during pregnancy:

• Choose Breathable Materials: Look for shoes made from breathable materials that can accommodate swelling and provide ventilation.
• Adjust Laces or Straps: Opt for shoes with adjustable laces or straps to accommodate changes in foot volume throughout pregnancy.
• Consider a Half Size Up: If your regular running shoes start feeling tight or uncomfortable, consider going up a half size to accommodate any swelling or changes in foot shape.

2. Medical Conditions:

Certain medical conditions, such as arthritis, bunions, hammertoes, or edema, can impact foot size and shape. It’s crucial to choose shoes that address these conditions while providing the necessary support and comfort.

Here’s how to select running shoes for specific medical conditions:

• Arthritis: Look for running shoes with ample cushioning to reduce impact on joints. Consider shoes with a wider toe box to accommodate potential deformities.
• Bunions: Choose shoes with a wider forefoot area to prevent pressure on bunions. Avoid narrow or tight-fitting shoes that can exacerbate the condition.
• Hammertoes: Opt for shoes with extra depth and cushioning in the toe box area to reduce friction and pressure on hammertoes.
• Edema: Go for running shoes with adjustable closures, such as Velcro straps or laces, to accommodate changes in foot volume due to edema. Choose breathable materials to prevent moisture retention.

3. Aging:

As we age, our feet may naturally change in size and shape. It’s essential to reassess your shoe size periodically and make adjustments to ensure ongoing comfort and support.

Here are some tips for selecting running shoes as you age

• Regular Measurements: Measure your feet regularly, even if you haven’t experienced noticeable changes. Aging can result in subtle shifts in foot size.
• Foot Health Considerations: Consider shoes with added cushioning and arch support to address common age-related foot concerns, such as reduced natural padding and arch support.

How to Measure Foot Size for Running Shoes – The conclusion

There you have it! If you’re looking for the best way to measure your foot size for athletic footwear, then today’s post has you covered. The rest is just details.

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

Thank you for dropping by.

Curious about anti-gravity treadmills?

Then you have come to the right place.

One of the latest, cutting-edge forms of prehab in the fitness market, the antigravity treadmill may help protect your body from injury and save you a lot of money on treatment bills.

Typically used to rehabilitate an injury, anti-gravity treadmills have been gathering lots of steam as they offer various benefits in a variety of ways.

So what’s the technology all about? Keep on reading.

In today’s post, I’ll explain the function of anti-gravity treadmills, what do they have to offer as well as how to make the most out of one.

Sound great?

Let’s lace up and dig in.

What Is it?

Also known as the space treadmill, the antigravity treadmill can allow the user to walk or run at a lower percentage of their body weight, therefore, lowering the pounding impact on the muscles, joints, tendons, and ligaments.

The Story Behind The Design – A NASA Invention

Wait, what does NASA have to do with the fitness market.

Not much, really. The space agency cared about the health of its awesome astronauts.

Let me explain.

Anti-gravity treadmills were first designed by NASA scientists to simulate “earth-like” training conditions but in space.

The primary goal of the technology was to increase the astronaut apparent weight, which is key for their muscles and bones mass.

Image credit – From Master Clinic Physiotherapy

The Exact Process

The technology uses air pressure to decrease your body weight and, in turn, take some of the load off your muscles and joints.

More specifically, the technology employs a variance in air pressure between the user’s upper body—atmospheric pressure—and their lower body—the higher pressure—to unload their weight.

The research has reported it can lower impact by roughly 80 percent. That’s. Quite. A. Lot.

Easy To Use – The Step By Step

To use an anti-gravity treadmill, you’ll have to get a pair of special shorts, which you can wear over your clothing. The garment is made from neoprene and feature either a single zipper or a double zip.

Next, you simply step inside the chamber of the machine, which looks like a large bubble, and you’re zipped into an inflatable chamber. When you do so, your body is compressed in the sealed chamber, with a skirt around your waist.

Next, you can choose your own gravitational resistance levels, changing how intense—or easy—the workout will be,

As this takes place, you might feel like you’re being lifted up thanks to the differential air pressure technique.

Thanks to this technique, you can walk or run at 20 percent or 80 percent of your body weight. This can be attuned in small percentages until you find the sweet spot.

Additional Source – Check this treadmill pace chart

So how does this help the rehabilitation?

Nowadays, the technology is used by medical facilities around the globe,  the military, and professional athletes and sports teams.

The technology works well for a wide range of people—neurologic and orthopedic patients, world-class athletes, and those seeking to improve their fitness without the added impact.

How come?

Simple. By reducing the impact stresses on the body, the patients can perform rehabilitation with less pain.

That’s why the technology is often used with patients seeking to gain strength, mobility, full range of movement, and fitness while also reducing the impact on injury or on the body.

Additional Resource – Your guide to treadmill running form

As a runner, the anti-gravity treadmill may help a lot if you have any of the following injuries:

• Shin splints
• Medial tibial stress syndrome
• Plantar fasciitis
• Runners’ knee
• Achilles tendinopathy
• Patellar tendinopathy

The Application

Here are some useful applications of anti-gravity treadmill for runners:

Surgery

The technology helps patients recover faster by allowing to walk with a normal gait as soon as possible. It can help prevent the formation of improper movement patterns stemming from pain and injury.

Injury

Antigravity treadmills can help injured runners keep on training without making their injury worse. When you train at 20 percent of your body weight, you can keep on training with injuries like shin splints or runner’s knees.

Athletic performance

You can perform intervals, hill reps as well as plyometric exercises, lateral training, and agility drills. Again, with a portion of your body weight.

Balance training

The technology works well for patients with neurological conditions, such as multiple sclerosis, Parkinson’s, stroke, cerebral palsy, incomplete spinal cord injury, etc.

Additional Resource- Your guide to curved treadmills

Low impact

It always comes back to this.  If you have a history of overuse injuries or cannot perform high-impact exercises for some reason, the anti-gravity treadmill gives your chance to train a little bit more without the stress on your muscles and joints.

Safe

The technology allows for therapy, re-training, and neuromuscular re-education in a safe setting.

Lose weight

For the extremely obese, excessive weight can put a lot of strain on their muscles and joints, which can make running painful. Again, an anti-gravity treadmill can help an obese person to take up running with little to no risk of problems related to high impact.

The Cost of Anti-Gravity Treadmills

By far, antigravity treadmills are the most expensive treadmills on the market.

The price of an anti-gravity treadmill varies depending on the features of a certain model.

At roughly $35,000 to $70,000, an anti-gravity treadmill isn’t much of a home option. This is one reason these machines are usually hard to find. Even if you find a faculty that has one, there can be a long wait time to get in on one.

Can’t afford to buy one? It’s okay

The “cheapest”  way to get on one is to find a clinic or physiotherapy practice near you that has the machine. Expect to pay around $25 to $30  for a 30-minute session.

Additional resource – Here’s your guide to buying a used treadmill.

Are Anti-Gravity Treadmills For You?

As previously explained, anti-gravity treadmills have a lot to offer. They can be used for elite athletes, military personnel, injured patients, or those recovering from surgery.

Many applications.

Here’s the truth. Even if you don’t fit in any of these categories, you can still benefit from an anti-gravity treadmill.

The machine can help you improve endurance, strength, and mobility without extra stress on your body.

In fact, you might find yourself able to reach your VO2 max and maximum heart rate on an anti-gravity treadmill, according to a study published in Medicine & Science in Sports & Exercise.

Additional Resource  – When to replace a treadmill belt

Featured image credit – from Toronto Physiotherapy

Got a pesky abdominal strain that’s been cramping your running style?

Well, my friend, fret no more because I’ve got some valuable insights to share with you.

You see, abdominal strains are no walk in the park, whether they sneak up on you after lifting heavy weights or working tirelessly in the yard.

But fear not, for I’m here to shed some light on this dreaded injury and provide you with the knowledge you need to conquer it.

In today’s article, we’ll unravel the mysteries surrounding abdominal strains, from their elusive symptoms to effective treatment and prevention methods.

Ready? Let’s hit the ground running!

What Is An Abdominal Strain?

Abdominal strain are an unwelcome guest that can wreak havoc on your running journey. You see, when it comes to stomach pain, an abdominal strain is one of the usual suspects.

Picture this: your hardworking abdominal muscles, stretching, tearing, or even taking the plunge and completely rupturing. Ouch!

And the pain? It’s no joke.

Imagine a sharp sensation that strikes when you cough, sneeze, take a deep breath, laugh, or even make a simple movement involving your trunk. It’s enough to make you cringe. These strains come in various flavors, ranging from a mild stretch that gives you a little trouble to a full-blown rupture that knocks the wind out of your sails.

Now, let’s talk about how these sneaky strains make their grand entrance. They often crash the party during intense or excessive training sessions, catching you off guard like an unexpected twist in a thrilling plot. But they’re not limited to the gym.

Oh no, these troublemakers can strike when you least expect it—think lifting something heavy without proper form, skipping that crucial warm-up routine, or even engaging in a fit of laughter that leaves you clutching your side.

Heck, they might even ambush you when you’re innocently coughing or sneezing. Talk about adding insult to injury!

The Main Symptoms

When you tear one of those hardworking abdominal muscles, your body has a way of making its presence known.

Picture this: you’ll start experiencing a delightful combination of discomfort and pain, particularly when you’re on the move. It’s like having an unwelcome guest that just won’t leave your party.

Laughing, coughing, and sneezing become bittersweet experiences, as they come with an added side dish of sharp, stabbing pain. It’s as if your body is playing a cruel joke on you, reminding you of your strained muscles at every opportunity.

But that’s not all—oh no, there may be some other sneaky signs hiding beneath the surface. Look closely, and you might notice swelling, as if your body is puffing up like an angry blowfish, showing off its battle scars.

And let’s not forget the lovely shades of purple and blue that might grace your skin, creating a living canvas of bruised artwork.

As if that’s not enough, you might also experience stiffness around the affected area, especially after an extended session of sitting, as if your muscles are staging a mini-revolt, reminding you that they’re not too happy with the situation.

So, my friend, if you’re nodding along, recognizing these telltale symptoms, it’s time to address the issue head-on. But fear not, we’ve got you covered. In this article, we’ll not only delve into the signs of an abdominal strain but also explore effective strategies to alleviate the discomfort and speed up your recovery.

Additional resource – Your guide to runners cough

Can You Run With An Abdominal Strain?

Well, my friend, the answer isn’t as clear-cut as black or white—more like a swirling shade of gray. It all boils down to the severity of your condition, the delicate balance between pushing through the pain and prioritizing your recovery.

Now, if you find yourself grappling with a mild to moderate level of discomfort, you might just be in luck. Feel free to lace up those running shoes and hit the road, albeit with caution. Think of it as a dance with your body, an intricate tango where you listen closely to its signals and adjust your moves accordingly. You see, running can actually stimulate blood flow to the injured area, promoting healing and providing a gentle massage to those protesting muscles.

However, my friend, I must interject with a word of caution. If the pain persists, taking on a more menacing form that refuses to back down, it’s time to reevaluate your game plan. If you notice a dramatic escalation in pain or an explosion of colorful bruising, it’s time to put a temporary halt to your running endeavors.

Instead of stubbornly forging ahead on your usual route, it’s time to take a detour—straight to the nearest emergency room. Let the experts examine you, uncover the secrets hidden beneath the surface, and guide you towards a proper course of action. Sometimes, a brief pause can be the key to long-term success.

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

Grades of Severity

Let’s delve into the different shades of severity when it comes to abdominal strains. Picture it like a spectrum of pain, ranging from a gentle breeze to a full-blown storm.

Understanding these grades of severity will be your compass on the road to a speedy recovery.

First Degree Abdominal Muscle Strain

First up, we have the gentle whisper known as a First Degree Abdominal Muscle Strain. Think of it as a mild stretch, a gentle reminder that you may have pushed your abdominal muscles a tad too far. In this case, only a handful of muscle fibers are affected, causing localized swelling and pain. Ah, the sneezes, coughs, and deep breaths that bring forth discomfort.

But fret not, my friend, as there is a silver lining. No actual loss of strength accompanies this grade, and with a little time and self-care, your body will bounce back to its former glory.

Second Degree Abdominal Muscle Strain

Now, let’s turn up the intensity a notch with the Second Degree Abdominal Muscle Strain. Here, we’re dealing with a more moderate to severe strain, where a greater number of muscle fibers have endured the battle.

Brace yourself for serious pain coupled with a hint of swelling and partial muscle weakness. For runners, this grade can be particularly debilitating, launching a surprise attack of sudden abdominal pain, tender to the touch, accompanied by an unwelcome guest called redness. But fear not, for knowledge is power, and armed with this understanding, you can navigate the stormy seas of grade 2 with resilience and determination.

Additional Resource – Running while constipated.

Third Degree Abdominal Muscle Strain

This is the pinnacle of severity, where one of the abdominal muscles has experienced a complete rupture. Picture it as a tempest unleashed, causing serious swelling, intense pain, and bruising.

And alas, the muscle’s strength has vanished into thin air. It’s a dire situation, my friend, and one that requires immediate attention. Should you choose to ignore the warning signs, you might find yourself in the clutches of shock, with its accompanying troupe of vomiting, nausea, profuse sweating, pale skin, a rapid heart rate, and the struggle to catch your breath.

In such dire circumstances, my dear friend, remember that 911 is the answer, as professional help is needed to steer you towards safety.

Strain Vs. Abdominal Hernia

Let’s unravel the difference between two similar yet distinct entities: strains and hernias. Think of them as two characters in the grand narrative of abdominal discomfort, each with their own story to tell.

First, let’s shine the spotlight on our protagonist, the abdominal hernia. Picture it as a daring escape artist, a renegade organ breaking free from its confines.

An abdominal hernia occurs when an internal organ or body part boldly protrudes through the tissue that should be containing it. This act of rebellion brings about mild discomfort, pain, or a peculiar pressure sensation localized to the affected area. But here’s the twist, my friend—movement becomes the antagonist, intensifying the pain with every step you take.

Whether it’s running, engaging in core training, hoisting heavy objects, or simply trying to sit up, the stress on your abdomen triggers a symphony of discomfort.

Now, let’s shift gears and shift our focus to our second character, the abdominal strain. Imagine it as a mischievous jester, wreaking havoc within the kingdom of your abdominal muscles. Unlike our renegade hernia, an abdominal strain doesn’t involve organs making a grand escape.

Instead, it’s a tale of overstretching, tearing, or even rupturing one of the four mighty muscles within your abdomen.

When an abdominal strain takes center stage, you’ll experience a different kind of sensation. It’s a performance of discomfort, pain, and yes, even agony, limited to the area of strain. Picture it as a localized battle, where the affected muscle cries out in protest.

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

How To Treat Abdominal Strains

Here are the steps you need to take to help you soothe the pain of pulled stomach muscle.

Rest

First and foremost, my friend, it’s crucial to embrace the concept of rest. Yes, I know it’s tempting to brush off the injury as a mere inconvenience, but trust me when I say that skipping on rest will only exacerbate the situation.

You see, your abdominal muscles are not just busy during runs; they play a pivotal role in your everyday movements, from sitting to standing and even lifting heavy weights.

They are the unsung heroes of your running journey, providing power, stability, and maintaining proper form. So, for the sake of your recovery, grant yourself a few days of respite and allow your body the time it needs to heal.

Apply Ice

Now, let’s talk about the power of ice therapy. Picture it as a soothing balm for your strained muscles. By applying ice to the affected area promptly, you can alleviate stiffness and limit any internal bleeding, expediting your recovery process.

Experts recommend embracing the chilly embrace of ice for 15 to 20 minutes, three to four times a day, during the initial 24 to 48 hours of the injury’s acute stage. Embrace the coolness, my friend, and let it work its magic.

OTC Medicine

When it comes to combating inflammation and finding relief from the persistent ache, over-the-counter anti-inflammatory drugs can be your trusted companions.

Consider the likes of ibuprofen, but do keep a watchful eye on potential side effects and ensure you follow the recommended timing. It’s a delicate balance, my friend, harnessing the power of medicine while staying mindful of its impact.

Compression

And now, let us wrap ourselves in the comforting embrace of compression. Imagine it as a gentle hug for your troubled abdomen, a supportive corset or brace designed specifically to manage abdominal strains.

Seek out one that provides constant compression, offering relief from the pressure and pain without overwhelming your healing muscles. Remember, my dear friend, the key is to find the perfect balance, offering support without suffocation.

Massage

In some cases, massaging the site of the strain may also help with recovery. This can be done by applying pressures on the tendon, where it attaches to the bone.

I don’t know much about the science, but it appears that massage may help realign new collagen fiber and limit the formation of adhesions and sticky bits in the tendon.

How To Prevent Abdominal Strains In Runners

The best way to manage abdominal strains is to not have them in the first place. Prevention is better than cure, as the old saying goes.

Take the following steps to protect yourself against abdominal strains while exercising.

Warm Up

As far as I can tell, the most common reason behind muscle strains during exercise boils down to a failure to warm up properly.

You can’t just jump into training without warming up—especially if you’re planning to do speedwork or something intense.

Instead, spend at least 10-15 minutes warming up.

I’d recommend you jogging slowly for five minutes to elevate your heart and breathing rates. Then perform a series of dynamic exercises, such as inchworms, leg swings, deep squats, lunges, and the sort—all of which will get your muscles ready for intense exercise.

Get Strong

A strong muscle is likely to tear or become compromised.

Check the following routines:

• Workout 1
• Workout 2
• Workout 3

Build Proper Technique

Whether you’re doing sprints on the track or heavy squats in the gym, proper form cannot be ignored.

Proper posture also matters when you’re not exercising. More importantly, avoid prolonged sitting in one position—this places additional pressure on your abdominal muscles

What’s more?

When you try to lift a heavy object, engage your core, bend at the knees, then use your lower body muscles to lift, keeping the weight close to your body.

Stay Within Your Fitness Level

Want to prevent trouble in the future? Avoid overworking your muscles.

If you’re taking up exercise for the first time, whether it’s running, weight lifting, whatever, start slowly and build it gradually to more intense training.

Don’t try to bite off more than one can chew —or else you hurt yourself, and that’s just bad.

Consult your Doctor

Consult your doctor in case of pain hasn’t faded in spite of taking some of the above measures.

They might recommend an ultrasound in order to check if there’s just a tear or an ongoing hernia.

Next, your doctor’s advice about running with abdominal strain will depend on the nature, location, severity of the tear, as well as your fitness and health levels.

Let’s talk about something that might have caught you off guard—bloating after a run.

Yeah, I know, it’s not exactly the glamorous side of running that we like to discuss, but trust me, it’s a common issue that plagues many of us.

Now, here’s the good news—bloating after a run usually has a straightforward explanation. It’s like solving a riddle; once you crack the code, you’ll be armed with the knowledge to prevent it from dampening your post-run joy in the future. Trust me, there’s nothing quite as satisfying as conquering a pesky problem head-on.

So, in today’s article, I’m your guide on this quest for answers. We’ll delve into the mysteries of post-run bloating, uncovering some of the main reasons why it happens and, more importantly, how to kick it to the curb.

Sounds intriguing? Fantastic! It’s time to dig deep, uncover the truth, and bid farewell to post-run bloating once and for all.

What Is Bloating?

Whether you’re a devoted runner or simply someone strolling through life, bloating is an equal opportunity annoyance that affects us all.

Now, picture this: you’re going about your day, minding your own business, when suddenly, your abdomen decides to throw a bloating party. It’s like an unexpected guest crashing your well-planned gathering, leaving you feeling uncomfortable and wondering what on earth caused this commotion.

Here’s the scoop: bloating primarily occurs in the abdomen, and it usually stems from excess gas production or irregularities in the movement of the muscles within your digestive system.

When bloating strikes, you might experience some telltale signs. It’s like your body sending out smoke signals, desperately trying to communicate the discomfort. You may feel tightness, fullness, or even swelling in your abdomen. It’s as if you’ve devoured a massive feast and there’s no more room in your stomach for even a single grape. And let’s not forget the impact on your wardrobe—your once-comfy clothes suddenly feel like they’ve shrunk two sizes, leaving you in a fashion conundrum.

Is It Common To Feel Bloated After A Run?

YES.

In fact, bloating typically occurs just after a hard or long run. It often afflicts beginner runners or those returning to the sport after a long break as well as those trying to increase their training load.

Why Am I Bloated After Running

So, does running make you bloated? Well, the answer is a resounding “Yes!” Bloating commonly rears its inflated head after a challenging run, targeting newbie runners or those who are making a comeback after a hiatus. Even seasoned runners trying to up their training game can fall victim to this bloating curse.

Now, let’s dig deeper into the heart of the matter. Bloating after running can have various causes, but there are a few common culprits that might be responsible for your discomfort.

Heavy Breathing

When it comes to bloating after running, the primary culprit isn’t food, but rather, air. Yes, you heard that right. You see, when you hit the pavement or the treadmill and start logging those miles, your breathing rate naturally kicks into high gear. Your body knows that those hardworking muscles need an extra boost of oxygen to keep them going strong..

Now, here’s the catch. Fast and intense breathing during your run can lead you down the path of mouth breathing, which means you’re more likely to swallow a significant amount of air.

And where does that air end up? It takes a wild ride through your esophagus, settling in your stomach, intestines, and even making its way to your colon.

Talk about an unwanted hitchhiker on your running journey! This influx of air can leave you feeling gassy and bloated, like a balloon on the verge of bursting.

Just think about it—the air you breathe during your runs isn’t just a passing breeze. It’s more than that. It has volume and mass, occupying precious space within your body. It’s like inviting a boisterous guest to a cozy party, taking up room that could be reserved for more essential matters, like fueling your muscles and aiding in recovery.

So, the next time you hit the pavement, be mindful of your breath, aiming for a smooth, controlled rhythm that minimizes excessive air intake. Think of it as harmonizing your breath with your strides, creating a symphony of efficient movement.

Drinking Too Much Water

Another factor that can contribute to post-run bloating is the amount of water you drink. Now, don’t get me wrong—staying hydrated is crucial for optimal performance and overall well-being. However, as with many good things in life, moderation is key. You see, excessive water intake, both during and after your run, can lead to a condition called hyponatremia.

Hyponatremia occurs when your body dilutes the sodium levels in your system due to excessive fluid intake. This can cause water retention, leaving you feeling uncomfortable and uneasy. It’s like a flood of water overwhelming the delicate balance within your body, disrupting the harmony you’ve worked so hard to achieve.

Eating Too Close To A Run

What you eat before a run also impacts how you feel throughout the workout and thereafter.

Running immediately after having a big meal can cause stomach problems—this should come as no surprise.

When you log the miles on a full stomach, blood flow switches from your digestive system to focus more on your muscles. This confuses your body and makes you feel uncomfortable and bloated.

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

Bloat-Inducing Foods

If you consume foods rich in protein, fat, or fiber close to your run, these can cause bloating.

Some of the common offenders include:

• Beans
• Apples
• Lettuce
• Cruciferous veggies such as cauliflower, broccoli, and cabbage.
• Dairy products
• Pears and peaches
• Onions

Artificial Sweeteners

A common cause of bloating after a workout can be artificial sweeteners.

These can be found in most sports drinks and other energy-on-the-go options. Since it’s hard for your body to digest these sweeteners, they often linger in your stomach for a while, making you feel bloated.

Medication

Although improper breathing and diet choices are the most common causes of abdominal bloating in runners, other factors contribute to the condition.

One of the most common ones is prescription medications, especially if they contain sorbitol or lactulose, according to research.

What’s more?

Some drugs may also force your body to retain more water to help with excessive sweating or urinating.

Is It Normal To Experience Bloating After Running?

The short answer: yes, it’s not abnormal to feel bloated after a run

The reason you’re experiencing bloating after a run boils down to the fact that you have been either breathing hard or gulping too much water—both of which may cause you to swallow air.

And as I explained earlier, all of that trapped air has to go somewhere, right?

That’s why, all in all, post-run bloating is normal. It’s rarely something to worry about.

How Long does Bloating Last After Running?

Again, I don’t have the exact answer as it depends on the individual. The worst bloating cases I experienced lasted for the whole day, whereas I might feel bloated for an hour or two after a run.

However, if you take some of the measures shared below, you’ll definitely reduce the length and intensity of the bloating – Or prevent it altogether.

How to Prevent Bloating After Running

While post-run bloating is annoying, you have to remember that it’s also temporary.

Here are some strategies to help you relax your stomach and soothe your bloating symptoms.

Focus on Your Breathing

Since trapped air within your stomach lining is the leading cause of bloating after running, paying attention to your breathing could help.

Though heavy breathing may contribute to bloating, trying to hold your breath or, God forbid, stop breathing altogether is not the solution.

Instead of panting for air while running, which only adds up to the stress, focus on taking deeper, and more fully, breaths.

Also known as diaphragmatic breathing, this type of breathing engages your diaphragm for fuller inhales and exhales.

Check out this tutorial on how to practice deep breathing while running.

Eat Light

Want to increase your chances of getting bloated? Then have foods rich in fiber, protein, and fat the hours before a run.

Since these foods take longer to get digested, they may amp up stress on your digestive tract causing trouble down the road.

As a rule, avoid fatty, spicy, heavy, high-fiber, high-protein, and high-sugar foods—as well as caffeinated or alcoholic drinks—in the three hours before your workout.

Instead, if you have to eat before a run, stick to easily digestible unprocessed foods such as eggs, bananas, oatmeal, and peanut butter.

Eat Early

Not only does the type of food you eat matter, but also when you eat.

Even if you don’t run, you’re likely aware of the impact of food on how you feel bloated later on.

So don’t just lace up those running shoes after a meal. Give your digestive tract a few hours to do its thing—or consider running in a fasted state.

At the very least, give your stomach at least two hours before running. If you have a sensitive stomach, aim for longer than three hours.

Have to eat close to run (because you’re already starving)? Then go for an easily digestible snack instead of a full meal.

Stay Well Hydrated

Want to ensure optimal performance while running? Stay well hydrated.

Dehydration compromises your digestive system, which makes you more prone to GI tract issues—bloating is not an exception.

Just remember not to drink too much. Check my full guide to hydration here.

Additional reference – Stop peeing when running

Check Your Medication

Common offenders include OTC drugs such as NSAIDs as well as antidepressants and antibiotics.

If you’re using prescription medication, consult your doctor to check if the bloating is a side effect, when to take it—or triggered by something else.

Bloating After Running – What to Do?

If you start to experience bloating after a run, try moving your body a bit. This should help you start to release some of the excess gas out of your stomach.

I’d also recommend that you do some form of post-run stretching or yoga to not only get your body twisting and moving but also stretch out your running muscles.

You can try my favorite pose, the cat-cow. These work well for relaxing and compressing your torso, therefore, getting that air out of your digestive tract.

Additional resource – Ice bath for runners

Consult your Doctor

Bloating after a run should only persist for a couple of hours. That’s why if you’re coming down with chronic or serious bloating, then you might consult your doctor to rule out any underlying issue.

This is especially the case if your bloating is accompanied by any of these symptoms:

• Extreme fatigue
• Stomach or pelvic pain
• Unwanted, sudden, weight loss
• Change in bathroom habits, such as getting constipated or peeing too often.
• Hematemesis and melena

Bloating After Running – Conclusion

Experiencing bloating after a workout really sucks. Today’s article, though, should put you on the fast track toward a bloat-free life. The rest is really up to you.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

David D.

Looking for some of the best ways to break in  running shoes with minimum discomfort?

Then you have come to the right place

Even if you just bought the most expensive pair of running shoes in the market, there’s no avoiding the break-in period. Think of it as a rite of passage (for both your feet and the shoes).

Here’s the good news, though. Breaking in new running shoes doesn’t have to be an agonizing process. In fact, there are many tricks to help break in new shoes without discomfort or pain.

In today’s article, I’ll share some of the steps you need to take before taking your brand-new running shoes for a ride. Some of the topics I’ll touch on include:

• How long does it take to break in running shoes
• Why you need to break in your new running shoes
• Should you be alternating with old running shoes
• How to dodge blisters
• How to break in new running shoes
• And so much more.

Sounds like fun?

Let’s get started.

How Long Does it Take To Break In Running Shoes?

This answer to this question in one word is: depends.

Let me explain

The duration of the breaking-in period depends on many factors, such as the shoe’s model, the shoe construction, the thickness of the sole as well as the stiffness of the overall fabric.

For example, minimalist running shoes may take little to no time to wear in, whereas motion control or highly cushioned shoes with thick soles could take up to a few weeks.

That’s why you shouldn’t expect to take your new running shoes out of the box and out of the door for a long and/or hard run.

Instead, in most cases, expect to devote about two to three weeks to break in your new running shoes—with some models taking longer.

After a month, they should feel ideal—or else, you’re using the wrong shoes.

Additional resource – How to measure foot size for running shoes

Breaking In Running Shoes – The Why

“My new running shoes hurt my feet” That’s a common complaint among runners.

Here’s the truth.

Breaking in new running shoes may sound tricky, but if you intend to skip this important stage, you’ll definitely set yourself up for trouble.

Let me explain.

Running in proper shoes that fit well is key for your comfort and health—and not just for your feet.

Ill-fitting shoes can cause pain and injury in your legs, knees, hips, all the way to your back. In serious cases, these may also alter your gait, which can lead to serious overuse injuries.

By breaking in your shoes the right way, you can help prevent most of these issues.

For example, let’s talk about blisters, one of the most common issues caused by new running shoes.

Blisters are not only painful but can also become infected, which means time off the training wagon. They also make wearing most types of footwear unbearable.

Additional Resource – Here’s a list of the best running shoe brands.

How To Break in Running Shoes

Now that you know why you need to properly break in new running shoes let’s look at how you can actually do it.

Get The Right Pair

This goes without saying, but the first step toward properly breaking in your shoes is to go for shoes that fit your foot type and training goals.

A common mistake runners make is emphasizing style over comfort. That’s why many end up with the wrong choice, but when it comes down to it, comfort is the golden rule.

The shoe’s comfort—and that includes getting the right size, height, width, and cushioning—can make the difference between comfortable training and injury.

Instead of worrying about how long it takes to break in a certain pair, focus on getting the right shoes. Your new running shoes should feel right—and fit right—right out of the gate—without feeling too snug, tight, or constricting.

Additional Resource – Here’s the full guide to the different types of running shoes

Start Walking

Slow and steady is the way to go when it comes to breaking new athletic footwear.

Once you get yourself a pair of proper running shoes, start building up shoe usage by walking in them first. This should give your feet enough time to get used to the style and shape of the shoe while also allowing the shoes to adapt and stretch to the shape of your feet.

Just remember to only use your new shoes for a few hours early on.  You can also use them as cross-trainers at the gym or while at work (if possible).

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

Go For A Short Run

Take things to the next level once you’ve spent more than a few hours walking in your new shoes

The next step is to take them on shorter runs—anything between 20 to 40 minutes at an easy pace. Make it a rule to stick to shorter, relatively easy runs. Think recovery runs.

As a rule, don’t do any speedwork or long-distance running until you have taken them on a few easy and short runs.

Additional resource – How to clean running shoes

Alternate With Old Shoes

Another step to help you safely break your new shoes is to alternate them with the old ones.

For example, if you log the miles four times a week, use your new running shoes for only one or two runs.

Do this for at least two to three weeks.

In fact, you should keep your old shoes for just a little longer, especially if they still have some lifespan.

I won’t recommend ditching them unless they’re way past the 400-500 miles range, which is the common lifespan of most running shoes.

Shoe rotation may also help with injury prevention, whether the shoes are new or already broken in.

Don’t take my word for it. Research out of the Scandinavian Journal of Medicine & Science in Sports reported that runners who trained in more than one pair of shoes had a roughly 40 percent lower risk of injury compared to those who stick to one pair.

Additional Reading  – Your guide to the heel to toe drop.

Dodge Blisters

If certain parts of the shoes, such as the sides of the toes or the back of the heel, giving you grief, consider softening those parts.

These parts may be stiffer than the rest of the shoe, thus, likely to take longer to break in.

One thing you can do to mitigate friction between your feet and your shoes is by moisturizing your skin. Dry skin is more likely to rub, therefore, prone to blisters.

This also works great for preventing odors.

You can also invest in blister cushions as well as an anti-blister balm to apply over the troubled areas to prevent rubbing.

Additional Resources!

• Here’s how to dry running shoes.
• How to recycle running shoes
• Running shoes for plantar fasciitis

How to Break In Running Shoes – The Conclusion

Though breaking in new running shoes isn’t always fun, it’s a key stage that cannot be skipped. Take the time needed for your feet to get used to the new footwear—or else, be ready to face the consequence.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

Keep training strong.

David D.

Are you an avid runner, lacing up your sneakers for those exhilarating miles?

Fantastic!

But what happens when heel spurs decide to crash your running party?

Don’t hit the panic button just yet.

In this post, we’re diving into the world of heel spurs – what they are, what causes them, and most importantly, how you can conquer them and get back to running pain-free.

So, grab your running shoes, and let’s hit the trail to heel-spur enlightenment!

What Is A Heel Spur?

Heel spurs, also known as calcaneal spurs, are like little bony hitchhikers that set up camp on the underside of your heel bone.

They’re the result of some serious foot drama, with your plantar fascia – that stretchy sole tissue – getting all riled up and irritated.

Your heel spur adventure starts at the front of your heel and then decides to extend its reach towards your arch or even your toes.

Sneaky, right?

But here’s the kicker – this whole process takes months to unfold, so it’s definitely not an overnight sensation.

Now, the painful truth is that heel spurs can, well, hurt like heck.

But here’s a plot twist – some folks have them without even realizing it! How’s that for a surprise party in your shoes?

What’s the root cause, you ask? It’s all about putting too much stress on your foot muscles and ligaments. This excessive load makes your plantar fascia go haywire, stretching it out and causing damage to the protective membrane around your heel bone.

Oh, and here’s a fun fact: if you’ve a history of plantar fasciitis, then you’re at higher risk of these heel spur party crashers. Sure, some of these little rascals might need surgical eviction, but fear not! There are few things you can do that do not require going under the knive (more on this later).

Plantar Fasciitis and Heel Spurs

Let’s clear up a common misconception: just because your heels are singing the blues doesn’t automatically mean those heel spurs are the culprits. You see, there’s another heel villain in town, and its name is plantar fasciitis.

Plantar fasciitis is an inflammation of the plantar fascia, which is basically a fancy name for the stretchy, fibrous band that plays foot-connector linking your heel bone to the ball of your foot.

Now, here’s where it gets interesting – many folks dealing with plantar fasciitis might also have some heel spurs hanging around in the background.

But let’s set the record straight: heel spurs aren’t the puppet masters behind plantar fasciitis. They might be party crashers, but they’re not responsible for starting the party in the first place.

Additional resource – Guide to big toe pain from running

Causes Of Heel Spurs In Runners

Many things can put extra stress on the heel bone to the point that it forms spurs.

These include:

• Overstretching of the plantar fascia
• Damaging the foot muscles and ligaments
• Continuous tearing of the thin lining of the heel bone

There are also some risk factors to pay attention to, such as:

• Improper running shoes without proper cushioning and arch support
• Gait abnormalities that affect the feet in general
• Excess weight or obesity
• Spending a long time on the feet
• Running on hard or uneven surfaces
• Diabetes
• Aging
• Running gait abnormities, especially when it places extra stress on the heel bone, ligaments, and nerves in and around the heel.
• Having either flat feet or high arches

The Good News

Now, don’t let the specter of heel spurs haunt your dreams – they often fly under the radar, causing no mischief at all. In fact, studies have shown that a whopping 95% of heel spur carriers live in blissful ignorance with no foot pain to report.

But, and there’s always a ‘but,’ when you’re an avid runner, heel spurs might decide it’s time to crash your pain-free party.

Common symptoms include:

• Pain that sets up camp on the inner or middle part of your heel.
• The unwelcome wake-up call – pain when you take your first steps out of bed in the morning.
• The post-sitting pitfall – discomfort that sneaks up after lounging and then disappears after a few minutes of walking.
• A tiny, unexpected guest – the formation of a small lump in the affected area.
• Pain that plays hide and seek, getting worse when you’re on the run or engaging in high-impact activities.

How To Deal With Heel Spurs While Running

Dealing with heel spurs when you’re a runner can be a tricky task. But worry not; here’s your game plan for managing heel spurs effectively while hitting the pavement:

Rest

Begin with the golden rule – rest. Reduce your mileage and consider taking a break from training altogether. This is especially important if you suspect that your heel spur symptoms have flared up due to a sudden increase in training intensity.

Ice It

To find relief from the pain, ice the affected area using a frozen water bottle. The sooner you apply ice when you notice symptoms, the better the results.

Here’s how to do it:

Gently roll the affected part of your foot back and forth over the frozen bottle for about 15 to 20 minutes. Repeat this icing routine three to four times a day. Alternatively, you can opt for a simple ice pack or ice wrap to ease the discomfort.

Massage The Spur

Another approach to alleviate the discomfort is through massage. Not only does it feel wonderful, but it can also provide temporary relief from heel pain and enhance blood circulation in the area. In fact, it’s often more effective than merely resting your feet.

Here’s how to do it:

Begin by gently massaging the affected area with your thumb.

Gradually increase the pressure until you’re applying firm but comfortable force.

Be cautious not to overdo it, as excessive pressure may exacerbate the pain.

Stretching

Stretching can be a highly effective method to ease heel pain. It targets not only the calf muscles but also other muscles in the lower legs. You can incorporate these stretches into your daily routine, with a special focus on post-run sessions or before bedtime.

Some of the best stretches for heel pain include:

Calf stretch against the wall

Seated foot flexes

Towel grabs with your toes

Calf stretches on a stair

Golf/tennis ball foot rolls

Try Essential Oils

Another avenue to consider is the use of essential oils. Some essential oils possess potential anti-inflammatory properties, which can help alleviate swelling and pain. Although scientific research on their efficacy is ongoing, it might be worth giving them a shot.

Here are a few essential oils to consider:

• Lavender oil
• Fennel oil
• Thyme oil
• Rosemary oil
• Bergamot oil
• Eucalyptus oil

Essential oils are generally affordable, non-invasive, and carry minimal to no side effects unless you have a history of dermatitis.

Try OTC Drugs

For managing heel spurs, over-the-counter anti-inflammatory medications like naproxen and ibuprofen can be an option. These drugs can help reduce swelling and alleviate pain.

However, it’s crucial to exercise caution. Prolonged use of such medications without medical supervision can lead to side effects. Typically, these drugs should not be used for more than four weeks without your doctor’s approval.

Common over-the-counter medications to consider include:

• Aspirin
• Acetaminophen (Tylenol)
• Ibuprofen (Motrin, Advil)

Before introducing any new medications, especially if you are already dealing with kidney or liver issues, it’s essential to consult your healthcare provider.

Additionally, certain medications like blood thinners should be approached with care and discussed with a medical professional.

Try Supportive Shoes & Orthotics

Opting for running shoes designed with thicker soles and extra cushioning can be beneficial in managing heel spurs. When your foot makes contact with the ground during running, it experiences significant stress, potentially causing small tears or microtrauma in the plantar fascia tissue.

Utilizing well-cushioned shoes or incorporating shoe inserts can help alleviate this stress.

Moreover, exploring the use of pre-made or custom orthotics and shoe inserts may provide added comfort and support, potentially reducing discomfort associated with heel spurs.

Injections

For individuals dealing with chronic pain resulting from heel spurs, a medical professional might recommend corticosteroid shots.

Cortisone, a synthetic derivative of natural cortisone, falls within the corticosteroid family.

Typically, these steroids are administered via a thin needle into the area of most intense pain and inflammation. The primary objective is straightforward: reduce inflammation in specific regions of the body.

This, in turn, aims to alleviate discomfort and expedite the healing process. It’s essential to note that while corticosteroid shots can provide relief, they may not offer a complete solution to the problem.

Surgery

In the event that all non-invasive methods fail to alleviate the discomfort caused by heel spurs, surgical intervention may become the final option. This surgical procedure typically involves the removal of the heel spur and, in some cases, the release of the plantar fascia.

Following the surgery, individuals may need to utilize bandages, casts, splints, crutches, and specialized surgical shoes during the recovery process. It’s essential to be aware of potential complications associated with heel surgery, including recurrent heel pain, nerve damage, infection, permanent numbness in the affected area, and scarring.

A full recovery post-surgery may require a significant amount of time, during which individuals may not be able to place weight on the operated foot. It’s important to maintain mobility while proceeding cautiously.

It’s worth noting that approximately 90 percent of individuals with heel spurs experience improvement through non-surgical, non-invasive treatments, many of which have been discussed in this article.

Heel spurs in Runners  – The Conclusion

Heel spurs are one of many running problems. It’s not a death sentence for runners since there are a lot of treatment options. Assess your risk and fix the problem earlier so you won’t suffer more.