David Dack

Whether it’s the Spartan Death Race, the Tough Mudder, or the Ultra Beast, mud runs races are gathering steam like no other sport.

The fitness craze around them has been relatively new to the racing circuit. But the sport has been around for millennia. In fact, mud racing can be traced back at least to the early Greek (Olympic Games, duh!) and Roman times.

In this article, I’ll share with you a few training tips and guidelines on how to do mud runs right.

By the end, you’ll have all the tools you need for a successful mud running experience.

Sounds great?

Let’s lace up and dig in.

What is A Mud Run?

Mud runs are basically an obstacle course infused with a swampy and grueling terrain of 5K or longer. They’re the perfect combo of whimsical fun and physical exertion. Not only for runners but also suitable for anyone who wants to test their fitness skills.

Typically hosted in the breathtaking countryside in stunning locations, mud runs challenge you to outrun your competition while also finding your footing through mud and plenty of obstacles along the way.

These events will put your endurance, strength, and resolve to the test with physical and mental trials. It contains adventurous and slight military-inspired challenges.

A typical mud run course ranges from 3 to 12 miles.

Some events feature plenty of gut-busting obstacles, including greasy monkey bars, balance beams, mud crawls, mudslides, muddy hills, mud-covered inflatables, smudgy pits, mud fights, and other hurdles and — you guessed it — plenty of muddy water—but rest assured—all are challenging and fun.

Is it torture? The stats say differently. As it turns out, in 2011, about one million people registered to participate in obstacle racing events in the United States alone.

For instance, the number of Tough Mudder participants has increased from 50,000 in 2010 to over 150,000 in 2011, and it’s expected to reach up to 400,000 participants in just this event worldwide.

How To Train For A Mud Run

Preparing for a mud run requires a diverse range of fitness skills—strength, explosive power, and cardiovascular endurance. If you fall short on any of these elements, then you are surely going to struggle on the big day.

Unlike training for marathons and long-distance events, which focus solely on cardiovascular endurance, the ideal mud racing plan targets every aspect of functional movement.

In plain English, to race competitively in mud runs events, you need to be a well-rounded athlete. You’ll need all the major components, strength, speed, stamina, mobility, and flexibility.

To build total-body strength, you need to strengthen your core—midsection of your body, low back and sides, your upper body—especially chest and arms, and the lower body—mainly your legs.

In other words, you need to work on strengthening all key muscle groups to be able to undertake the muddy terrain.

Total-body, functional exercises, in lieu of concentration, isometric exercises, are the way to go for boosting strength while increasing mobility and endurance.

Cross-fit workouts and other functional fitness programs are the way to go. This type of training simulates the complex movements you’ll encounter on the racing course, which can set you up and ready for success.

Your workouts must target the specific skills and movements that you need to overcome the obstacles while also upping your overall coordination and stamina.

Fortunately, you don’t have to ditch your regular exercise routine to include obstacle race training.

Instead, integrate these obstacle-specific workouts into your regular training program.

Endurance

Building endurance for mud runs requires a different approach than the average 10K or the marathon.

The typical mud run course is riddled with muddy trails and military-inspired obstacles.

So it’s no smooth ride.

Although most mud runs aren’t marathon distance long, you’ll still need that basic cardio power to cover the whole course.

At the very least, you should be able to run five miles at once without passing out. Work it up to eight to 10 miles before race day if you’re really serious.

The lengthier the race, the more endurance you need to build.

Here’s what you need.

Speed Work

Build stamina for the mud run by doing plenty of interval running workouts because these races tend to take place in full-out-efforts or intervals, switching between running and the obstacles.

Perform 400m sprints at 80 to 90 percent of maximum effort with a 90-second to one minute of recovery between each interval. Aim for at least eight sprints in each session. One session a week is enough.

Hill Training

To improve your anaerobic threshold,  include one to two speedwork sessions in your training program.

Do some hill training. It will help you build that lungpower and killer lower body strength you need to overcome obstacles like the stairs and the steep inclines between obstacles.

Find the steepest and nastiest hill that takes 30-second to one minute to climb and sprint to the top at maximum effort. After reaching the top, jog down slowly, recover, then repeat six to eight times. If this is your first time, choose the safest spot to let your body get used to it and avoid injury.

Shoot for one session per week.

Long Runs with Bodyweight Exercises

Some mud runs can extend up to 10 miles or even more. So if you can’t run that far, you need to start getting in some long runs. In fact, don’t start any serious mud run training if you can’t run pain-free for an hour at a time.

On the weekend, hit the trails and run for at least 90 minutes at an easy pace. And every 20 minutes, stop and do:

– 20 lunge-steps

– 20 push-ups.

– 20 air squats

– 20 burpees

This is important in order to stay on the move in an exhausted state, which, in turn, improves your muscular endurance—what’s needed to conquer the obstacles on the big day.

Run Outdoor

Since all mud races take place in natural environments, it will only make sense if you train outdoor. You’ll improve your control under natural conditions instead of when you exercise in the comfort of the indoors.

Trails are the perfect venue. So be ready to run muddy hills in the cold morning, and also practice some running in wet clothes and wet shoes to simulate real racing conditions.

Total Body Strength

Endurance is just one piece of the puzzle. The obstacles will expose any weaknesses in your game, especially your total body strength.

So how do you properly build strength for mud runs?

Choose compound lifts that target multiple muscle groups like pull-ups, push-ups, dips, standing overhead presses, bench presses, deadlifts, and squats.

You will also need to improve your agility and athleticism. Exercises such as jump squats, kettlebell swings, box jumps, and burpees are ideal.

Your grip strength matters too. Do plenty of kettlebell swings and other exercises that work on your grip strength.

The dynamic strength workout:

Five sets of 30 bodyweight squats, 30 mountain climbers, 20 push-ups, 20 lunges, 15 burpees, and ten pull-ups.

Take as little rest as possible between each move. Keep your heart rate firing throughout the session so you can build strength and endurance at the same time.

The agility and speed workout:

Three sets of 20 kettlebell swings, 20 box jumps, 20 med ball slams, 20 jumping burpees, and 20 jump squats.

Perform each exercise in a successive fashion. Rest for 30 seconds between each move and for two minutes between each set. Use weights that are challenging, but keep good form throughout the workout.

The total body strength workout:

Five sets of 10 back squats, ten bench presses, ten deadlifts, and ten chin-ups.

Back squats, bench presses, and deadlifts are performed at bodyweight. Take less than 30 seconds between each exercise and as much rest as you need between the sets.

Advanced Mud Run Bodyweight Routine

To simulate real-race conditions, try the following routine

• 10-15 military Push-ups
• Bear Crawl 15-25 yards
• 10-15 Squats
• 8-10 Pull-ups
• 10-12 Burpees with a jump
• 20 Spider Lunges

Repeat the set 3-4 times, depending on your fitness status and training goals. And always remember to start the workout with a decent warm-up and end it with the right cool down.

The weekly training plan 

• Monday – The total body strength workout
• Tuesday – Sprint workout
• Wednesday – The agility and speed workout.
• Thursday – Rest or short recovery run
• Friday – The dynamic strength workout
• Saturday – Long trail run or long run with bodyweight exercises
• Sunday –  Rest

Mud Run Racing Tips – How To Have A Successful Race

Now that you’re prepared for the race, let’s look at a few measures to help you get the most out of the event.

Pick the right race

Remember that the race gonna be more challenging than usual. Before booking for a mud run event, make sure to keep in mind the following:

• Your fitness level:Many mud races have a 90 percent or more finish rate. However, if you’re a newcomer to endurance sports or really out-of-shape, you need first to get your fitness in check before embracing the mud racing madness. For that, try out the training program outlined below.
• Know the risks.Mud racing is no easy walk in the park. Expect discomfort, pain, disease/infection (muddy waters are not that clean!), hyperthermia, and other health troubles. So it’s always better to know what you’re getting into and learn how to play it safe. Always check your injury history or risk factors that might cause trouble during the event.
• Pick the right distance:Most Mud Runs are 5K, but they can stretch up to 10K, half-marathons, and even more with varying degrees of obstacle and difficulties. Choose a distance that fits your fitness skill and keep your ambitions realistic; otherwise, expect to be overwhelmed and bedazzled by the arduous course.
• Set clear goals.Whether you’re in it for fun or competition, getting clear on your racing goals is a must. Nevertheless, almost every race is going to be a good time, but also pushing up the ante helps you evolve and become a better athlete. Never apply for race only to follow the trend.
• Consider the cost.Mud racing prices vary by location and level of competitiveness. However, the rule of thumb is ‘the sooner you sign up, the lower the costs. The latter can vary from $50 to $200, so make sure you’re getting the most bang for your buck.

Get the Right People

Most mud runs are much more of teamwork than a solo effort. In fact, camaraderie is at the heart of these events’ ethos.

Pick your teammates wisely, or get yourself a crew of awesome friends. The typical team size is between six to 10 people.

Put your team together way ahead before the event so you can help each other through workouts. Group training improves performance and consistency like nothing else.

Can’t get anyone to join? Worry no more as you’ll end up teaming up with a group at the first obstacle—even if you are not a people person.

Get the right shoes

As you are going to spend a lot of time on trails, grassland, and slippery mud pits, the shoes you are going to race in are going to be a big part of your success.

Your racing shoes ought to be well-fitting athletic models in order to avert blisters and other problems.

Minimalist shoes are some of the best choices.  These often feature less padding on the bottom and most likely be made of fabric that does not hold on to excess water or mud.

Dress right

Though most mud runs events have no specific dress code like other races, what you put on the big day can be a deal maker or a deal-breaker.

Opt for the wrong clothing choices, and you will end up slowing yourself and wasting lots of valuable energy.

During the race, you’ll get wet, even at some point, fully submerged, and it’s gonna get very cold.

Dress the part by putting on synthetic fabrics that wick away moisture and fit closely to the body to reduce chafing.

The general rule of mud racing clothing is less is better. The fewer the items, the less mud to cake onto. It might even be better to go shirtless if possible.

Think swimwear. This type of attire not only dries faster but also provides better mobility.

Avoid cotton at all costs since it will do nothing by soak up the water and mud, weighing you down, and keeping you cold.

You can even go shirtless if that suits you and depending on the temperatures since mud run events take place all over the country, and temperature and race conditions may vary.

Hold’em Tight

During the race, your feet will get slippery and drenched in muddy water, thus so you risk losing your shoes on the course.

That’s why you should tie your shoes tightly. You can also duct tape the top of your shoes to your ankles, but also make sure to leave enough wiggling room for your toes; otherwise, expect pain, even injury.

Pre-race Nerves

Pre-race nerves can make mud racing difficult, but as soon the even takes off, most nerves should melt away in the first mile. But, to keep those pre-race nerves at bay, I’d recommend that you visualize every aspect of the race, from the starting point to the finish line.

Race smart

Slow and steady wins the race. This may sound like a cliché, but only because it’s true. Going full throttle from the get-go will only leave you burned out and upset. Instead, start slow and speed it up gradually—the same strategy you’d follow during any other race.

Handle obstacles properly

Learning how to overcome the obstacle properly can both help you in terms of performance and fun. For this reason, you’d need to be well prepared.

Here are some helpful hints to help you overcome some of the most common obstacles on a mud run course.

• Mud pits.The best way to get through them is to run towards the edges at maximum speed. Running through them may slow you down as heavy traffic can cause the middle to be the deepest and difficult to tackle.
• Barbed wire.Instead of going military-style, try rolling sideways instead of head-on.
• Bear crawl instead of crawling on your knees.

Conclusion

There you have it! If you’re serious about training for a mud run, then today’s post should be enough to get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong.

David D.

Looking for a comprehensive rundown of the scientific benefits of running? You’ve landed in the right spot!

Running is the undisputed champion of calorie-burning, stamina-boosting, heart-pumping aerobic exercises. It’s your ticket to managing weight, enhancing endurance, and fine-tuning cardiovascular health. But hold on tight because there’s more!

Hitting the pavement or trail isn’t just about physical fitness; it’s also a shield against chronic diseases like obesity, high blood pressure, type 2 diabetes, certain cancers, stroke, and a laundry list of health adversaries.

But guess what? There’s an extra layer to this tale. Exercise, particularly the art of running, has the incredible power to reshape and supercharge your brain. It’s like a long-term investment in your cerebral prowess and overall longevity.

Curious about the scientific backing behind these running benefits? In today’s post, we’re diving deep into the scientifically proven perks of running. So, grab your running shoes, and let’s embark on this enlightening journey.

Running Benefit No 1 – Your Heart Health

The benefits of running for heart health are well-supported by scientific research. Here’s an overview of some key studies and how running contributes to heart health:

Study I: A study conducted at The Lawrence Berkeley National Laboratory, Life Science Division, found that running can lower the risk factors for cardiovascular diseases, such as high blood pressure, diabetes, and high cholesterol.

Study II: Research published in Circulation in November 2013 demonstrated the positive impact of aerobic exercises like running on blood pressure and hypertension. It showed that moderate to intense physical exercise, including running for about 40 to 50 minutes per session over a three-month period, can lead to significant reductions in blood pressure.

Study III: A study involving female runners, published in the New England Journal of Medicine, revealed that regular running can increase levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). This is a significant benefit for heart health.

Running helps prevent heart issues by:

• Lowering blood pressure.
• Strengthening the heart muscles.
• Increasing the heart’s working capacity.
• Improving blood flow.
• Boosting levels of HDL (good cholesterol).
• Reducing unhealthy triglyceride levels.
• Lowering blood sugar levels.

To reap the heart health benefits of running, the American Heart Association recommends aiming for at least 150 minutes of moderate-intensity physical exercise per week. This amount of exercise can help maintain healthy blood pressure levels and support overall cardiovascular health.

Running Benefit No 2 –  Prevents Obesity

Running is indeed an effective tool for preventing and managing obesity, and its benefits for weight loss are supported by scientific research.

Here’s how running contributes to weight management and the science behind it:

Calories Burned: On average, running can burn around 100 calories per mile, depending on factors like speed, body weight, and terrain. This means that the more miles you run, the more calories you burn.

The Calorie Deficit Principle: Weight loss is a numbers game, often expressed as “calories in vs. calories out.” To lose one pound, you generally need to create a calorie deficit of around 3,500 calories. Running helps create this deficit by burning calories, and lots of them.

Complementary to Diet: While running is an effective calorie-burning activity, it’s crucial to remember that weight loss is not solely about exercise. Diet plays a significant role, and it’s essential to maintain a balanced and calorie-controlled diet alongside running.

Scientific Evidence: Research conducted at institutions like the Medical College of Wisconsin and VA Medical Center has shown that running at a challenging level on a treadmill can burn 700 to 800 calories in one hour. This demonstrates the calorie-burning potential of running. Another Medicine & Science in Sports & Exercise study of over 100,000 runners, those who logged in about 30 or more miles a week gained fewer pounds in their bellies all through their mid-life years than those who ran less than ten miles per week.

Better Than Walking For Weight Loss:  Research published in the publication, titled “Greater Weight Loss From Running Than Walking,” and conducted at the Lawrence Berkley National Laboratory in Berkley, California, compared weight loss and weight maintenance by analyzing survey data from 15,000 walkers and 32,000 runners who enrolled in the six-year study.  Both groups lost weight, but the Runner’s Group shed more pounds.

Additional resource – Running with diabetes

Running Benefit No 3 –  Run away from Cancer

Recent statistics have put cancer as the third biggest killer in the world. Each year cancer claims the lives of over 500,000 people in the U.S. alone.

The most common cancers are breast cancer, lung and bronchus cancer, colon and rectum cancer, and prostate cancer.

Here’s some good news. The relationship between regular exercise and a reduced risk of cancer is supported by scientific research.

Here’s a summary of the evidence and findings from various studies:

Study I – Colon Cancer: A study published in the British Journal of Cancer found that individuals who engaged in brisk walking for up to 6 hours per week were about 25 percent less likely to develop colon cancer compared to those who walked only 30 minutes per week. This suggests that regular physical activity, even in the form of walking, can significantly reduce the risk of colon cancer.

Study II – Colon Cancer Markers: Research conducted by the Public Health Sciences Division and published in Cancer Epidemiology Biomarkers and Prevention revealed that consistent, moderate-to-intense aerobic exercise can reduce markers of increased colon cancer risk in men. Men who engaged in regular cardio exercise for over one hour per day, six days a week, showed a significant reduction in cellular propagation patterns in the colon associated with polyps and potential cancer development.

Study III – Breast Cancer Recurrence: Post-treatment, regular exercise has been shown to play a role in reducing the recurrence of cancer. A meta-analysis of 67 articles, which examined lifestyle factors influencing breast cancer recurrence rates, found that exercise and weight management were the most critical lifestyle choices for reducing the risks of cancer recurrence and mortality in breast cancer survivors.

Study IV – Reduce Side Effects: Exercising regularly helps soothe some of the side effects of cancer treatment, such as fatigue and nausea, for almost all cancer patients, according to a study.

Study V – Reduce Recurrence. According to research, regular exercise may cut the recurrence rate for those with breast cancer by a significant margin, in part by regulating hormone levels.

Running Benefit No 4 –  Improves Your Bone Health

As people age, they naturally lose bone mass, which can lead to health issues like osteoporosis. This condition makes bones weak and prone to fractures. Regular weight-bearing exercises, such as running, can help slow down this bone loss. When you engage in weight-bearing activities, it stimulates the growth of new bone, which can improve and maintain bone density.

You lose a lot of bone mass as you get older, which puts you at a higher risk for health issues, such as osteoporosis. This is a severe condition that afflicts about 200 million people worldwide—with about 40 million in the U.S. alone, according to the National Institute of Health.

Osteoporosis is characterized by feeble and easily broken bones, especially articulating bones,  such as the spine column, shoulders, hips, and wrists. The condition happens when your body produces more breaking down material (osteoclast) but less building material (osteoblast)

Once again, working out regularly is vital for maintaining—even improving—your bone health.

Research shows that weight-bearing exercise can help you slow this bone loss. Putting weight on your bones—whether by running, lifting weights, swimming, you name it—triggers and stimulates the growth of new bone.

Running Benefit No 5 – Stay Happy, Get Happier

Running can have a profound positive impact on mental health by reducing stress and improving mood. Here’s a summary of the research findings mentioned:

• Study I: Research published in the Journal of Sports Medicine & Physical Fitness demonstrated that regular exercise, including running, led to reduced scores on the Depression, Anxiety & Stress Scale (DASS). This indicates that exercise can effectively lower levels of depression, anxiety, and stress, contributing to improved mental well-being.
• Study II: A study published in Medicine & Science in Sport & Exercise found that runners have elevated levels of tryptophan, a key biochemical needed for serotonin production. Serotonin is a neurotransmitter associated with elevated mood and reduced feelings of anxiety and depression. Low serotonin levels can lead to conditions like anxiety, insomnia, depression, and overeating. Some antidepressant medications work by prolonging the presence of mood-enhancing neurotransmitters like serotonin in the body.
• Running, according to the research, may have similar effects and can be as effective, if not more so, than selective serotonin reuptake inhibitor (SSRI) drugs in treating mood disorders. In other words, unlike other chemical shortcuts to happiness—AKA medication—running is far cheaper, healthier, and does not come with a comedown or withdrawal symptom.

Additional resource – What’s the best temperature for running

Running Benefit No 6 –  Sleep Better while Running

Running can indeed have a positive impact on sleep quality and help alleviate insomnia.

Here’s why running can contribute to better sleep:

• Research Findings: Studies, including research conducted at Northwestern Medicine, have shown that regular aerobic exercise, such as running, can improve sleep quality and even alleviate symptoms of chronic insomnia. Participants in these studies reported significant improvements in sleep quality when they followed a consistent exercise program.
• Reduced Symptoms of Depression: Regular running and exercise have been associated with reduced symptoms of depression and anxiety. People who suffer from these conditions often experience sleep disturbances, and improving mood through exercise can indirectly lead to better sleep.
• Increased Exposure to Natural Light: Outdoor running, in particular, exposes you to natural sunlight or bright light. Exposure to natural light helps regulate the body’s circadian rhythms, which play a crucial role in sleep-wake cycles. This can make it easier to fall asleep at night and wake up feeling refreshed in the morning.
• Enhanced Sleep Patterns: Running and regular exercise can help regulate the body’s temperature, which is important for sleep. The body’s temperature typically drops in the evening, signaling the body that it’s time to sleep. Exercise can aid in this temperature regulation, making it easier to fall asleep.

Additional resource – How to find cheap running gear

Running Benefit No 7 –  Boost Brainpower

Running and regular exercise have been shown to have several positive effects on brain health and cognitive function:

• Endorphin Release: When you engage in physical activity like running, your brain releases endorphins, which are natural mood boosters. These endorphins can lead to improved mental clarity, reduced stress, and enhanced mood.
• Cognitive Function: Studies have suggested that running can lead to short-term improvements in cognitive function. After exercise, individuals often perform better on cognitive tasks, such as problem-solving, memory, and attention.
• Improved Learning: Research has shown that regular aerobic exercise can improve learning and memory. This may be due to increased blood flow to the brain, the release of growth factors that support brain health, and the reduction of stress hormones.
• Brain Structure: Running has been associated with positive changes in brain structure. Regular exercise may increase the size of the hippocampus, a brain region involved in memory and learning.
• Aerobic Capacity: As mentioned in the research involving rats, individuals with higher aerobic capacity tend to excel in learning tasks. This suggests that cardiovascular fitness may play a role in cognitive function.
• Neuroplasticity: Exercise has been linked to increased neuroplasticity, which is the brain’s ability to adapt and reorganize itself. This can lead to enhanced learning and cognitive flexibility.

Additional Resource – Your guide to running and sex drive.

Running Benefit No 8 –  Prevent Head Pounders

If you suffer from migraines, consider taking up running instead of a pill.

According to a study in the International Journal of Sports Medicine, regular cardio exercise can decrease the frequency and severity of head pounders by reducing tension.

Subjects who opted for a 10-week running program reported a decline of roughly 40 percent in the amount and intensity of migraines – as much as they’d get from medication.

Running and regular exercise can be effective in reducing the frequency and severity of migraines for some individuals. Here’s how exercise can help with migraines:

• Stress Reduction: Exercise, including running, can help reduce stress levels. Stress is a common trigger for migraines in many individuals. By engaging in regular physical activity, you can lower your overall stress levels, potentially reducing the likelihood of migraine attacks.
• Release of Endorphins: Running leads to the release of endorphins, which are natural painkillers and mood elevators. These endorphins can help reduce the perception of pain associated with migraines and improve overall well-being.
• Improved Sleep: Regular exercise can contribute to better sleep quality and patterns. Poor sleep is another common migraine trigger. By getting enough restful sleep through exercise, you may reduce the risk of migraine attacks.
• Enhanced Blood Circulation: Running increases blood circulation throughout the body, including the brain. Improved circulation can help alleviate migraine symptoms by delivering more oxygen and nutrients to brain cells.
• Mental Distraction: Engaging in outdoor running can provide a mental escape from the stressors of daily life. The change of scenery and fresh air can help reduce anxiety and tension, which are often linked to migraines.

Running Benefit No 9 –  Running Makes You Smart

Running and regular aerobic exercise can have a positive impact on brain health and cognitive function.

Here’s how exercise can make you smarter and boost brainpower:

• Neurogenesis: Running and cardio exercise can stimulate the growth of new nerve cells in the brain, a process known as neurogenesis. This can help increase brain tissue volume and maintain grey and white matter proportions. Neurogenesis is particularly important for memory and overall cognitive function.
• Hippocampus Volume: The hippocampus is a region of the brain associated with learning and memory. Research has shown that regular exercise, including running, can lead to an increase in hippocampus volume. This is significant because the hippocampus tends to shrink with age, but exercise can help counteract this effect.
• Cerebral Blood Flow: Running and aerobic exercise improve blood circulation, including to the brain. Enhanced blood flow delivers more oxygen and nutrients to brain cells, promoting optimal brain function.
• Nerve Function Regeneration: Studies have indicated that running may support nerve function regeneration, which is crucial for healthy brain functioning. Nerve regeneration can contribute to improved cognitive abilities.
• Cognitive Benefits: Regular runners often report improved cognitive function, including enhanced concentration, memory, and problem-solving skills. Exercise-induced endorphin release can also positively impact mood and mental well-being.

Again don’t take my word for it. Check out the following research papers:

Study I

Running and other forms of cardio exercise triggers the growth of new nerve cells—neurogenesis—and blood vessels, angiogenesis, which combines to increase brain tissue volume, according to research conducted at the University of Maryland.

This is critical as previous research has shown that brain tissue volume contracts as we age.  In fact, we begin to lose brain tissue as early as our late 20’s. Exercise helps maintain grey and white matter proportion, the width and depth of the sulcus gyrus, which correlates with memory.

Study II

A report coming out of the University of Georgia shows that running might lead to nerve function regeneration—an essential ingredient in optimal and healthy cerebral functioning.

This research was reported in the Proceedings of The National Academy of Sciences (PNAS) and showed that those who exercised regularly increased the volume of their hippocampus—the part of the brain associated with learning and memory—by up to two percent, compared to sedentary peers.

This might not sound like a big deal until you realize, once again, that this region of the brain isn’t known for increases in both size and power during adulthood.

Running Benefit No 11 – Quick Recall

The positive impact of running on memory and learning is well-documented and extends to individuals with various cognitive conditions, including those in the early stages of Alzheimer’s disease. Here are some key findings from studies that highlight the cognitive benefits of running:

• Memory Improvement in Alzheimer’s Patients: Research involving individuals in the early stages of Alzheimer’s disease showed that those who participated in an aerobic training program experienced improvements in memory capabilities compared to sedentary individuals. This suggests that regular aerobic exercise, such as running, can have a protective effect on cognitive function, even in the presence of neurodegenerative conditions.
• Immediate Memory Enhancement: A study published in Perceptual and Motor Skills found that subjects performed memory tests 20 percent better after a running session than they did before exercising. This immediate memory enhancement is consistent with the idea that physical activity, including running, can boost cognitive function in the short term.

Running Benefit No 12 –  Get Productive

Running can indeed be a productivity booster, and there is scientific evidence to support this claim. Here are some key findings from research on the relationship between running and productivity:

A study published in the International Journal of Workplace Health Management found that employees who engaged in regular exercise, including running, during their workday experienced a significant increase in productivity. Specifically, these employees were reported to be 23 percent more productive than their sedentary counterparts. This suggests that incorporating exercise, such as running, into one’s daily routine can enhance workplace performance.

Running and other forms of physical activity are known to boost energy levels. When you engage in regular exercise, it can lead to increased alertness, improved focus, and enhanced mental clarity—all of which are essential for productivity.

To get the best out of your running session, do it first thing in the morning or at midday. Starting the day with a workout will get your mental engines firing high for the rest of the day.

Running Benefit No. 13 –  Runners Suffer From Fewer Disabilities/ And Live Longer

Scientific studies have provided strong evidence to support the idea that running can slow down the aging process and reduce the risk of disabilities and premature death. Here are some key findings from relevant research:

• Slows the Aging Clock: Research conducted at the Stanford University School of Medicine and published in the Archives of Internal Medicine followed a group of runners and non-runners over a 21-year period. The study found that older runners experienced fewer disabilities and were as much as half as likely to die prematurely compared to non-runners. Running was associated with better balance control, a healthier lifestyle, and an overall higher quality of life in older individuals.
• Prevents Disability and Early Mortality: A 13-year prospective cohort study involving elderly individuals who engaged in running and aerobic exercise found that these activities could help prevent disability and early mortality. Regular running was associated with improved cardio fitness, enhanced aerobic capacity, increased organ reserve, greater skeletal mass, and reduced levels of circulating inflammation. These factors contributed to a prolongation of disability-free life.
• Reduced Risk of Chronic Diseases: Running is associated with a reduced risk of chronic diseases such as diabetes, hypertension, and obesity. By maintaining a healthy weight and promoting overall well-being, running can help individuals lead longer, more active lives.

How to Run The Smart Way

Running is undoubtedly beneficial for your brain health, but it’s essential to approach it in a balanced and smart way to avoid overtraining and its potential negative consequences.

Here are some tips on how to run the smart way:

• Maintain a Balanced Diet: Proper nutrition is essential for optimal performance and recovery. Focus on a diet that includes complex carbohydrates for sustained energy, lean protein for muscle repair, and healthy fats for overall health. Pay attention to your pre-and post-workout nutrition to fuel your runs and aid in recovery.
• Stay Hydrated: Dehydration can impair both physical and cognitive functions. Make sure to drink enough water throughout the day especially before, during, and after your runs, to stay properly hydrated.
• Get Adequate Rest: Rest and recovery are crucial components of a successful running routine. Aim for seven to eight hours of quality sleep each night to allow your body and mind to recover. Don’t hesitate to take short naps if needed to boost your overall energy and cognitive function.
• Avoid Overtraining: Overtraining can lead to physical and mental burnout, chronic fatigue, and even mental health issues. Listen to your body and incorporate rest days into your training schedule. Recovery days are just as important as your running days.
• Cross-Train: Incorporating other forms of exercise, such as strength training, yoga, or swimming, can help prevent overuse injuries and provide mental variety. Cross-training also helps maintain a balanced, overall fitness level.
• Set Realistic Goals: While pushing your limits can be rewarding, it’s essential to set achievable goals and progress gradually. Unrealistic goals can lead to frustration and overexertion.
• Listen to Your Body: Pay attention to any signs of overtraining or burnout, such as persistent fatigue, irritability, sleep disturbances, or changes in your running performance. If you experience these symptoms, consider taking a break or reducing your training intensity.
• Vary Your Training: Mix up your training routine with different types of runs, such as long runs, interval training, and recovery runs. Variety can keep your workouts interesting and reduce the risk of mental burnout.
• Stay Mentally Engaged: Running can be a great way to clear your mind, but it’s also an opportunity to practice mindfulness and stay mentally engaged. Use your runs as a time for reflection, problem-solving, or simply enjoying the present moment.
• Seek Professional Guidance: If you’re unsure about your training plan or experience persistent issues, consider consulting a coach or a healthcare professional who specializes in sports medicine. They can provide personalized guidance and help you avoid common pitfalls.

The 13 Scientific Benefits Of Running – Conclusion

There you have it!

As you can see from the list of benefits as well as the research papers mentioned above, exercise isn’t limited to losing weight or getting in shape. Its actual impact goes beyond aesthetics and straight to increasing your lifespan—as well as improving your health and well-being on all levels. What’s not to like!

Now it’s up to you. It will be a crying shame if, after learning about some of the science behind exercise and disease prevention, you decide to lead a sedentary lifestyle. And you don’t have to spend endless hours in the gym. Only three to four 30 to 45-minute sessions a week will drastically improve your health and cut your disease risk.

So what are you waiting for? Start now and never deviate. The rest is just detail.

Running three miles a day is one of the best things you can do for your health.

When I started this out for the first time, the thought of running three miles felt like a huge mountain to climb. But once I built the habit, it transformed my fitness in ways I never imagined.

Whether you’re running for weight loss, fitness, or mental clarity, making three miles a part of your daily routine can significantly impact you.

Here’s what you need to know about running three miles a day, how long it takes, and how it can help you lose weight.

How Long Does It Take to Run 3 Miles?

The time it takes to run 3 miles depends on various factors, including your fitness level, age, running surface, and weather.

When I first started, I was in the 12-minute-per-mile range, and honestly, that’s perfectly fine! It took me about 36 minutes to complete the distance, and I’ll never forget how satisfying it was to hit that three-mile mark.

For elite runners, three miles can be knocked out in less than 15 minutes, but for most of us, it’ll take around 30 to 45 minutes, depending on your pace.

Here’s a quick breakdown of average times based on pace:

5:00 per mile = 15 minutes for 3 miles
6:00 per mile = 18 minutes for 3 miles
7:00 per mile = 21 minutes for 3 miles
8:00 per mile = 24 minutes for 3 miles
9:00 per mile = 27 minutes for 3 miles
10:00 per mile = 30 minutes for 3 miles
11:00 per mile = 33 minutes for 3 miles
12:00 per mile = 36 minutes for 3 miles
13:00 per mile = 39 minutes for 3 miles
14:00 per mile = 42 minutes for 3 miles
15:00 per mile = 45 minutes for 3 miles

Following a run/walk pattern is okay if you’re new to running. This method eases your body into running and makes the workout more manageable. When I started running, this approach helped me build endurance without feeling like I had to immediately conquer the entire distance.

Will You Lose Weight Running 3 Miles a Day?

One of the top reasons people start running is for weight loss; running 3 miles daily can help.

Running three miles daily made a huge difference when trying to shed some extra pounds. But the real key was combining it with a solid nutrition plan.

You’ve probably heard this a million times, but it’s true: you can’t outrun a bad diet. No matter how far or fast you go, nutrition plays a huge role in your success.

If you’re eating a balanced diet that creates a calorie deficit (burning more calories than you consume), running will help you lose weight.

On average, you burn about 100 calories per mile, so a 3-mile run burns around 300 calories. That adds up to about 2,100 calories per week—roughly 0.6 pounds of fat lost if you consistently maintain a proper diet.

Who Shouldn’t Run 3 Miles Every Day?

Before diving into a daily 3-mile routine, consider your current fitness level.

Running every day isn’t for everyone, especially if you’re new to the sport or have previously dealt with injuries. I’ve seen runners rush into high mileage only to be sidelined with injuries. It’s always better to build up gradually than to push too hard too soon.

Here are a few situations where you might want to hold off:

Total Beginner: If you’ve never run, start with shorter distances and build your endurance over time.

Injury History: If you’ve had issues with knee pain, shin splints, or other injuries, running daily could aggravate those issues.

Health Concerns: If you’re over 50, have a chronic condition, or are significantly overweight, check with your doctor before starting a daily running routine.

How to Start Running 3 Miles a Day

If you’re ready to give it a shot, here’s how you can make the transition smoother and more manageable:

Run At The Same Time Every Day

The best way to make your new running habit last is to do it at the same time every day.

And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.

Running at the same time every day helps reinforce the behavior, making it easier to turn into a habit.

Monitor Your Training

Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. A sports watch can also be useful.

Listen To Your Body

The best way to get fit without getting hurt is to pay attention to your body, especially when running three miles daily.

So, if everything keeps going fine while running three miles a day, keep going forward.

However, if your body tells you it’s time to step back, listen, and rest for a day or more.

Red flags to pay attention to include:

• Elevated heart rate
• Insomnia or difficulty staying asleep
• Persistent aches and pains
• Nagging injuries
• Unwanted weight loss
• Losing appetite
• Feeling agitated or edgy
• Chronic dehydration
• Mediocre athletic performance, such as premature fatigue or slower running time.

If some of these symptoms are not fading within a few days, you should consider consulting your doctor to determine if something else might be behind them. Leave nothing for chance.

Don’t get obsessed with hitting a certain daily mileage if you feel sore or tired. Use some common sense to avoid a potential injury or burnout.

Practice Good Running Habits

Running, whether for a mile or ten, is a high-impact exercise that can take a toll on your body and mind, especially if you do it daily.

To help you avoid getting into trouble, try taking the following simple measures to help you build a better running practice.

• Get the right shoes—head to the nearest running specialty store and ask the staff to analyze your running gait and style to find the best shoe that matches your needs.
• Soft surfaces–it should come as no surprise that running on asphalt and concrete is harder on your body than on soft surfaces such as dirt, wood trails, or grass. So do your body a favor and stick to softer running terrains.
• Try Aqua Jogging– This is the perfect cross-training activity for runners that can help build your running endurance and have little to no impact on your body.
• Keep it easy– Pace yourself properly while running three miles. Stick to an easy and conversational pace to help reduce the impact on your muscles and joints.

The Conclusion

Running three miles daily can be challenging but incredibly rewarding once you build the habit.

Not only will you improve your fitness and mental clarity, but you can also see significant weight loss with the right diet.

Running three miles daily was a game-changer for me physically and mentally.

The key is to start slowly, listen to your body, and stay consistent. Some days will feel easy, while others might feel like a grind—but every run brings you closer to your fitness goals.

Got any questions or comments? Drop them below, and I’ll gladly help you on your running journey!

David D.

You’ve probably asked yourself at some point: how many steps are there in a mile? While it seems simple, the answer is a bit more complex.

The exact number depends on many factors.

If you’re walking, you’ll take around 1,800 and 2,500 steps per mile. If you’re running, that number drop to roughly 1,400 to 1,700 steps.

As a runner and coach, I’ve seen how individual this number can be so let’s break down how many steps you’re likely taking in a mile, whether walking or running.

How Many Steps in a Mile Walking?

On average, there are between 1,800 and 2,500 steps in a mile when walking.

Why the range?

The difference is due to stride length, which is influenced by height, speed, and sex.

Taller people take fewer steps because they cover more ground with each stride, while shorter individuals will take more steps to cover the same distance.

In my experience, I’ve found that most fitness trackers give you a rough estimate of steps based on stride length, but remember that your pace—whether you’re strolling or power-walking—will also affect your step count.

How Many Steps in a Mile Running?

You’ll take fewer steps per mile when running because your stride length increases.

On average, running a mile takes about 1,400 to 1,700 steps. For example, if you’re 5’6” tall and running at a 9:00 per mile pace, you’ll likely take about 1,480 steps in that mile.

When I’m training my runners, we use this figure as a rough guideline, but each individual’s stride will vary depending on their running style and speed. It’s always interesting to see how runners with different builds and gaits adjust their stride over time.

Factors That Impact Step Count

Several key factors influence your step count, both when walking and running:

Stride Length

This is the main factor in how many steps you take per mile.

The average stride length is about 2.1 to 2.5 feet for most people. The longer your stride, the fewer steps you’ll take to cover a mile. Running naturally increases your stride length compared to walking, so you take fewer steps when running.

That makes sense, right.

Once you have a rough figure of how many steps are average for a mile, you can start to plan and see how far you need to walk or run to reach the recommended 10,000 steps per day on a pedometer.

Height:

Taller individuals generally have longer strides, meaning fewer steps per mile. This is why height plays such a big role in step count. Elite runners—particularly sprinters—tend to be taller, which gives them a mechanical advantage in covering more ground with each stride.

Sex:

Men tend to have longer strides than women due to differences in leg length and overall gait. This means that men typically take fewer steps per mile compared to women. However, that doesn’t mean women can’t achieve the same speed and efficiency—it’s just a matter of training your stride and form.

Determining Your Step Count

You’ll need to know your stride length to estimate your personal step count. Once you have that number, here’s the formula you can use:

• 5,280 feet (the length of one mile) ÷ stride length = steps per mile.

For example, if your stride length is 2.5 feet, you’d divide 5,280 by 2.5 to get 2,112 steps per mile.

Many fitness trackers ask you to input your stride length during setup so they can accurately track your steps and distance. I recommend using one of these devices if you’re serious about tracking your progress. I’ve found it to be an invaluable tool for both myself and my runners.

How Many Steps in a Mile Running – Based on Height

Here’s a quick look at how your height impacts the number of steps you take when running a mile:

As you can see, taller runners take fewer steps per mile due to their longer stride length. If you’re on the shorter side, don’t worry—plenty of shorter runners have achieved incredible times by focusing on form and efficiency.

Walking vs. Running Step Count

So, what’s the difference between walking and running regarding step count? When walking, you’ll take anywhere from 1,800 to 2,500 steps per mile, while running reduces that number to 1,400 to 1,700 steps. The faster you go, the longer your stride becomes, and the fewer steps you take to cover the same distance.

If you’re training for a race, knowing your average steps per mile can be a helpful way to gauge your progress and adjust your training plan. I like to use step count as a secondary metric to monitor consistency in my stride—especially during longer runs.

Tracking Your Steps

There are plenty of ways to track your daily steps, whether walking or running. Fitness trackers like Fitbit, Apple Watch, and Garmin are excellent options for keeping tabs on your steps, distance, and stride length. If you’re more old school, a simple pedometer will do the job.

To get the most accurate data, wear your tracker throughout the day—from when you wake up until bedtime. This will give you a full picture of how many steps you’re logging daily. I’ve had clients who were shocked by how few steps they took, but with a few changes, they could ramp up their activity levels significantly.

How Many Steps In A Mile Running – Based on Height

Here’s a table of the average number of steps per mile running, according to data analyzed by an  ASCM Health and Fitness Journal.

Steps In One Mile Running

The same study from before has also shared the following norms.

Step Count Norms For Men

Step Count Norms for Women

Steps Per Mile Table

Once you figure you your average step length, input in this table to figure out the number of steps in a mile walking or running.

Source: 10000 Steps – The Walking Site

Additional links:

• How to perform running strides
• How long does it take to walk five miles
• How to improve mile speed

The Conclusion

Ultimately, the number of steps you take in a mile depends on several factors, including height, stride length, and pace.

If you’re walking, expect to take between 1,800 and 2,500 steps per mile. If you’re running, that number decreases to around 1,400 to 1,700 steps.

Now that you know how many steps you’re taking, you can use this information to fine-tune your training, aiming to hit 10,000 steps per day or working on running efficiency.

Got any questions or comments? Feel free to drop them below—I’d love to hear about your step-counting experience!

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. The rest is up to you.

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.

Curious about average stride length and how to increase it? Then you’ve come to the right place.

There are many things you can do to improve as a runner, and one of the most efficient ways is to improve your running technique.

One key component of running form is running stride length, but it’s often overshadowed by the debate over foot strike and which part of the foot should strike the ground first.

That’s a shame.

Whether you’re a trail runner or an ultra-marathoner, finding your ideal stride length will help keep you running strong and injury-free.

In this article, I’ll explain what stride length is all about, why it’s important, and how to examine your running form in order to improve your stride length.

What Is Running Stride Length?

Before we get into the technicalities, let’s first get some definitions out of the way.

Most runners use the terms stride and step interchangeably—I’ve done that on multiple occasions, too throughout this blog. But, technically, these stand for different things.

Stride length refers to the distance covered when you take a set of steps, one with each foot.  It’s essentially the length, width, or amplitude of the distance you cover with one running stride that includes two steps, the right and the left.

In technical terms, average stride length is the distance covered between the initial contact of your foot and the consecutive contact of that same foot.

Stride length varies from runner to runner, but most research suggests that the ideal running stride should be relatively short.

On the other hand, step length the distance you cover when you take one step.

In running terminology, step length describes the distance covered between the initial contact of the ball of the foot and the contact of the opposite foot.

That’s why in reality, a stride length is usually double the step length—assuming that the right step is roughly the same right left step. You’ll take twice as many steps per specific duration than stride. So stride frequency equals half that of step frequency.

See, it’s not rocket science.

What Is The Average Stride Length?

According to research, the average walking step length is about 2.5 feet or 30 inches. This means that the average walking stride length would be roughly 5 feet or 60 inches.

This means that for the average guy (and girl), the rough distance from the initial contact of the right heel and the initial contact of the left heel is just over 30 inches.

But these are mere generalities as there are many variables that influence average stride length, including hip joint anatomy

• Height
• Gender
• Age
• Illness
• Injury
• Terrain

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

This where the stride rate becomes more relevant in the running world.

Cadence refers to the number of your time your feet hit the ground during one minute of running and is usually expressed in steps per minute (SPM).

Surveys show that the average runner takes about 150 to 170 steps per minute, whereas elite athletes have a cadence of about 180 steps per minute or higher. The variance in stride rate boils down to elements such as fitness level, height, running technique, speed, hip strength, terrain, etc. Thus, the perfect cadence doesn’t exist.

To figure out cadence, count the number of times your right foot strikes the ground while running for 60 seconds, then multiply it by two.

The Problem with Running Stride Length

One of the most common mistakes a runner can make is overstriding, which means extending the foot too far in front of the body.

You might be doing this because you want to increase your speed, but this may wear out your muscles and joints—and let’s be real, running is already taxing enough. This often happens when your cadence is below 160.

Overstriding also causes excess vertical oscillation, which wastes energy bouncing up and down instead of moving forward.

What’s more?

It’s also harder to maintain a stride that’s too long overextended mileage as your body has to work harder to stride further. This, and I hate to sound like a broken record, wastes your energy and increases your fatigue.

The easiest way to maintain is to try to keep your foot strike under your body.

And as a rule, avoid the urge to lengthen your stride when trying to pick up the pace. Instead, take shorter strides and quick your turnover steps.

That way, you can increase speed without reaching too far forward with your feet.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

To improve speed, you’ll want to increase your cadence, pulling your foot from the ground quicker.

The shorter the time your feet are on the ground, the longer in the air, which is where forward movement occurs.

If you focus on extending or reaching forward with your leg, you’ll actually limit your speed by keeping longer on the ground.

This also forces you to wait a bit longer as your body is catching up before you take the next step. So on and so forth.

You can also work on improving your average stride length by training with a metronome.

Ideally, you should shoot for 180 steps per minute, and as you pick up the pace, so does cadence. The ideal SPM for 100-meter sprints can be as high as 230. If the metronome is too old-school, try constant upbeat music.

How To Practice the Ideal Running Stride Length

The best way is to practice it regularly by including speedwork intervals in your workout plan.

Begin by setting your metronome at 190-200, then perform short intervals, 30 to 60 seconds long, running as fast as you can while focusing on a quick leg turnover.

Take one full minute of rest between each interval, then repeat the process for 15 to 20 minutes.

There are also plenty of drills to help you get the most out of each step while running. This helps improve your muscle elasticity and joint range of movement, which, in turn, increases your speed and endurance while delaying fatigue.

Here are a few

Hops

Power Skips

Calf Hops

https://www.youtube.com/watch?v=XMQ_EmjELOQ

Intention of Falling

Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

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

In the meantime, thank you for dropping by.

Keep training strong.

Whether you’re a seasoned marathoner or just starting your running journey, one question often lingers: should you run for minutes or miles?

Well, my running friend, the answer isn’t a one-size-fits-all. It depends on various factors, including your fitness level and training objectives.

The truth is, both running for distance and running for time have their merits, and they can be valuable tools in your training toolbox.

In today’s article, we’ll explore the pros and cons of each approach, helping you decide which one aligns best with your goals. So, whether you’re chasing personal records or simply looking to enjoy your runs to the fullest, read on to make an informed choice.

Running By Time

Let’s discuss some of the benefits of running in minutes.

Ideal For Beginner

If you’ve recently taken up running or are returning after a long break, focusing on training by time instead of distance should be your primary approach to increasing your training load.

Training by duration is particularly effective for injury prevention, especially for beginners, as attempting to run too fast or cover too much distance when starting out is a common cause of overuse injuries.

Stick To Training Effort

One of the significant advantages of running based on time rather than miles is that it’s simpler to maintain an appropriate training effort.

For instance, if you plan to run for 45 minutes, it’s a fixed duration, so running faster would naturally make it more challenging. On the other hand, if you’re tracking your run by miles, you might find yourself tempted to increase your pace to finish the distance more quickly.

Easy To Schedule

Another advantage of running based on time is the ease of incorporating your workout into your daily routine. You have a clear understanding of the workout’s duration, simplifying the process of planning your runs.

For instance, if you have a hectic schedule, knowing that your run will take 30 minutes and then actually completing it can provide a sense of achievement. By doing so, you’re able to check off a significant task from your daily to-do list.

The Downsides Of Running By Duration

Of course, running by time has its share of disadvantages, and let’s delve into the primary one:

Lack of Incentive

When you run based on time, you might find yourself lacking the motivation to push your limits and improve your performance. There’s minimal incentive to push yourself to the maximum, as your run will last the same duration regardless of your speed or effort. Just like with anything else, improvement often comes when you push your body beyond its comfort zone.

Running By Distance

Now, let’s explore the benefits of running by time:

Ideal for Competitive Runners

If you’re aiming to improve your speed and reach your peak athletic performance, running by miles is the preferred method.

Don’t take my word for it.

A study conducted by Saunders et al. (2007) and published in the “European Journal of Applied Physiology” demonstrated that distance-based training, such as interval workouts based on specific distances, can lead to substantial improvements in running speed. This evidence supports the notion that training for distance can be effective in enhancing speed.

What’s more?

A study published in the “Journal of Applied Physiology” by Smith et al. (2010) found that time-based training, particularly focusing on steady-state runs, can lead to significant improvements in endurance capacity. This research suggests that running for a set duration at a consistent pace can indeed enhance endurance

Proper Pacing

Mastering the art of pacing is crucial for runners, especially when you have a specific target pace in mind. Achieving proper pacing often involves a lot of trial and error, and there are no shortcuts. The good news is that running by distance allows your body to acclimate to the actual pace required, helping you perform at your best on race day.

Race Properly

Running by distance allows you to specifically target your training for particular race distances and times, a critical aspect of racing success.

For instance, if your goal is to complete a 5K race in 25 minutes (equivalent to an 8:02-minute-per-mile pace), you can structure your training sessions accordingly:

Ten repetitions of 400 meters (equivalent to one lap around a standard track) at your target pace, with 90 to 120 seconds of recovery between each repetition.

Three repetitions of one mile in six minutes or less, with approximately 90 to 120 seconds of recovery between each repetition.

Shoe Mileage Tracking

In the running community, it’s widely recommended to replace your running shoes every 400-500 miles to maintain optimal support and cushioning.

Running by miles provides a convenient way to keep track of your shoe mileage, helping you determine precisely when it’s time to invest in a new pair of running shoes.

Here’s how to measure your running distance.

Good Fitness Indicator

By far, this is the reason I often run by distance instead of time.

By measuring my runs in miles, I can easily tell if improving or not, as it reveals a lot about my current fitness level.

For example, if you have a specific racing goal, it’s key to keep track of how many miles you’re logging each week. It also, and I hate to sound like a broken record, helps you better understand your pace per mile.

Additional resource – How To Run An 8-Minute Mile?

The Downsides Of Running By Miles

Running by distance has a few disadvantages. Here’s the main one:

Too Competitive

Running by distance does come with its share of disadvantages, with one prominent drawback being its potential to foster excessive competitiveness.

When you track your runs by miles, you may find yourself pushing your body beyond its limits, especially when striving to maintain a precise pace per mile throughout your training instead of adjusting your workout intensity as needed.

Additionally, running by distance offers less flexibility when dealing with adverse weather conditions or challenging terrains.

For example, on an exceptionally hot day or a hilly route, it may be wiser to focus on running for a duration of 30 to 45 minutes rather than fixating on covering a predetermined mileage. This approach allows for better adaptability to varying circumstances and reduces the risk of overexertion.

Minutes Vs. Miles  – The Final Verdict

When it comes to the age-old debate of training for time versus distance in running, there are merits and drawbacks to each approach. The choice ultimately depends on your individual needs and preferences.

Training for time can enhance endurance, improve running technique, and facilitate recovery. On the other hand, training for distance can boost speed, strength, motivation, and a sense of accomplishment.

A well-rounded running program often incorporates both methods to target different energy systems and goals.

Here’s a practical way to combine them effectively:

• If you’re new to running or returning after a layoff, start by running for time for the initial months or weeks to build a foundation.
• Reserve time-based running for easy or recovery days, as it allows you to focus on maintaining a comfortable pace.
• Utilize time-based runs for fartlek or tempo workouts, as it’s easier to practice pacing based on time intervals.
• When doing interval training, opt for distance-based runs, preferably on a standard track, to track specific distances and repetitions accurately.
• For trail or hill running, stick to time-based training, as these surfaces often require a more intuitive approach based on feel.
• When training for a specific race distance, such as a 5K, prioritize distance-based runs, but don’t forget to time your sessions for pacing practice.
• During long runs, particularly when increasing training load, start with time-based runs, then transition to distance-based runs once you’ve established a solid foundation.

By blending both time and distance methods strategically into your training regimen, you can effectively address a wide range of running goals and optimize your overall performance.

Time vs Distance  – The Conclusion

There you have it.

If you’re wondering whether you should track your runs in miles or minutes, today’s post should be enough to help you make the right decision. The rest is really up to you.

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.

Tired of your runs turning into itchy, painful ordeals? If you’re on the quest for the ultimate guide to banishing chafing while running, you’ve landed in the right place!

Chafing is the bane of many runners’ existence. If you’ve been spared its wrath, consider yourself lucky. But for the rest of us, those red, irritated, and sometimes even bleeding areas are all too familiar.

Fear not, though, because, in this article, we’re diving deep into the world of chafing. We’ll uncover what it is, what causes it, and where it loves to strike the most.

Plus, I’m dishing out expert tips on treating and preventing this pesky problem so you can get back to enjoying your runs without the discomfort.

So, are you ready to say goodbye to chafing and hello to a smoother, more enjoyable running experience?

Let’s lace up those shoes and get started!

What is Runners Chafe?

Chafing is a common issue for runners, and it occurs due to skin irritation caused by friction. This irritation can result in blisters, rashes, or raw skin, and it’s medically referred to as irritant contact dermatitis.

Chafing typically happens when there is repetitive rubbing of skin against skin or clothing-on-skin. Common areas prone to chafing in runners include the inner thighs, crotch, neck, nipples, and armpits.

As you run longer distances or in hot conditions where your body temperature rises, and you sweat more, the likelihood of experiencing chafing increases. While chafing itself is not a severe injury, it can be painful and uncomfortable, and if left untreated, it may lead to infection.

Why Do I Get Chafed While Running

Chafing tends to be more prevalent during long-distance running, but it can occur with any repetitive movement.

Several factors can either cause or contribute to chafing while running. These include:

• Poor-Fitting Clothing: Clothing that doesn’t fit well can rub against your skin, causing irritation. This includes clothing that is too tight or too loose.
• Being Overweight: Extra weight can lead to increased friction, especially in areas where skin rubs against other skin or clothing.
• Having Large Muscles: Muscular thighs or other body parts can create more friction, increasing the risk of chafing.
• Sensitive or Dry Skin: Skin that is sensitive or overly dry is more susceptible to irritation and chafing
• Hot Weather: High temperatures can lead to increased sweating, which can exacerbate chafing.
• Humidity: High humidity levels can make sweating less effective at cooling the body, increasing the likelihood of chafing.
• Excessive Sweating: People who sweat heavily are at greater risk of chafing, as the excess moisture can contribute to friction.
• Fabrics that Don’t Wick Moisture: Some fabrics, like cotton, can trap moisture against the skin, making chafing more likely.

The Main Symptoms

Chafing typically starts with the formation of a hot spot, which is a sensitive or slightly painful area of skin that’s beginning to get irritated. Detecting these hot spots early is crucial to preventing full-blown chafing.

How To Treat Chafing While Running

Although some of the preventative steps below help with chafing, sooner or later, you might find yourself left with a painful and raw rash.

In fact, chafing happens to everyone—sooner or later.

But don’t worry.

There are a few steps you can take right away if you get back from a run with a raging rash. These should help soothe the pain and speed up your recovery.

Let’s dive into the main ones.

Additional Resource – Your Guide To Runners Nipples

Wash The Chafed Area

When you shower after a run, use lukewarm water to clean the chafed area. Avoid hot water, as it can worsen the burning sensation.

No Chemicals

Do not use hydrogen peroxide or alcohol on the chafed area, as these can be painful and may not promote healing. The outer skin may appear dry, but inflammation can still be present.

Antibacterial

Use a mild antibacterial soap to clean the chafed skin gently. This helps reduce the risk of bacterial infection, such as folliculitis.

Do Not Rub

After cleaning, apply a moisturizer to keep the skin hydrated. Dry skin can worsen chafing and delay healing.

Additional Resource – Your guide to runners itch

Cover The Region

After cleaning the chafed area, it’s important to cover it properly to aid the healing process and prevent further irritation.

Here’s what you can do:

Place a bandage or sterile gauze pad over the chafed area. Make sure the bandage allows the wound to breathe while providing protection. Avoid using adhesive bandages directly on broken skin to prevent further irritation.

What’s more?

Do not use antibiotic ointment on a chafed area that already shows signs of infection. If you suspect infection, consult a healthcare professional for appropriate treatment.

When To See A Doctor

While most cases of chafing can be managed at home, there are situations where you should seek medical attention.

If you notice any of the following signs, it’s important to consult a doctor:

• Skin Discoloration: Chafing may cause the skin in the affected area to become discolored or darkened. If you observe significant changes in skin color, it’s advisable to see a healthcare professional.
• Swelling: Excessive swelling in the chafed area may indicate an underlying issue or infection. Consult a doctor if the swelling is severe or persistent.
• Crust Formation: If the chafed area develops crusts, it could be a sign of infection. Seek medical advice to address the infection and prevent it from worsening.
• Fluid Discharge: Any discharge of blood or pus from the chafed region is a concerning sign. This may indicate an infection that requires medical treatment.
• Hot Skin: If the skin in the chafed area feels hot to the touch or if there is a significant increase in skin temperature, consult a healthcare provider.
• Redness Spreading: If redness begins to spread beyond the initial affected area, it could be a sign of infection or a more serious condition.

How to Prevent Chafing When Running

The best way to deal with chafing is not to have it in the first place.

Fortunately, there are many steps you can take right now to reduce your risk of chafing while running.

When it comes to avoiding chafing, your strategy should revolve around soothing friction and reducing moisture. Let’s discuss a few.

Apply Lubricants

To prevent chafing while running, it’s essential to create a protective barrier between your skin and your clothing or gear. This can be achieved by applying lubricants or creams to areas prone to chafing.

There are various lubricants and creams available for preventing chafing. Some popular options include Body Glide, petroleum jelly, hypoallergenic balms, and ceramide creams like Aveeno. Experiment to find the one that works best for you.

As a rule, make sure to liberally apply the chosen lubricant to chafe-prone areas before you start your run. Ensure thorough coverage on areas like the nipples, armpits, groin, and thighs. Applying the lubricant in advance helps reduce friction from the beginning of your run.

Planning to run for a long time? Consider carrying a small tube or packet of lubricant with you. Reapply as needed during your run, especially if you start to feel discomfort or notice increased friction.

Choose Proper Fit

Pay attention to your clothing. This, after all, covers most of your body and has the highest risk of causing friction somewhere.

Here are the main rules:

• Avoid loose clothes that will rub. If you like wearing them, then at least put on tight-fitting bands around chafe-prone areas.
• Choose a snug fit. Compression clothing provides a skin-tight fit that keeps chafing at bay. Just make sure it isn’t too tight, as that can irritate the skin and cause other problems.
• If you have sensitive skin, choose high-quality materials that are softer on your skin. Cover all sensitive areas, such as your inner thighs and armpits, by wearing seamless and tight clothes.
• All of your running clothing should be made of high-performance fabrics that wick moisture away. It should also fit comfortably—not too tight or loose—and without expressed seams.
• Your running clothing should have flat seams or seamless in the areas that are prone to chafing.
• Get rid of any interior tags, as this may help prevent skin irritation. Nobody wants to see your clothing tag anyway, except the laundry.
• Run in proper socks. Good quality running socks help keep your feet comfortable and dry by absorbing sweat. These also tend to be softer on the skin and feature a bit of compression to support the ankle.
• Try on new gear such as shirts, shorts, leggings, and bras on shorter runs.

Your Accessories

Chafing caused by running equipment can be particularly uncomfortable, but you can take steps to prevent it.

Here are some tips:

When choosing running equipment, consider designs that are less likely to cause chafing. Look for gear with padded straps or those specifically designed to minimize friction against the skin.

What’s more?

Ensure that your hydration belts, backpacks, and other running gear with straps are properly adjusted and snug but not too tight. This helps minimize movement and friction during your run.

Before using new or unfamiliar running equipment in a race, try it out during your training runs. This will help you identify any potential chafing issues and allow you to make adjustments or choose different gear if needed.

Last but not least, build the habit of regularly inspecting your running equipment for signs of wear and tear, especially on straps and areas that come into contact with your skin. Damaged or frayed straps can increase the risk of chafing.

Additional resource – Prevent Acid Reflux While running

Prone Areas And Specific Solutions

Here are some more specific chafing prevention measures for some of the most chafe-prone areas in your body.

The Thighs

Thigh chafing can be incredibly uncomfortable, but there are effective ways to prevent it while running:

• Wear Compression Shorts or Spandex Tights: Running in compression shorts or spandex tights is one of the best ways to protect your thighs from chafing. These snug-fitting garments create a barrier between your skin, reducing friction and irritation.
• Choose Seamless Legwear: Avoid running in shorts or pants that have seams on the inner thigh area, as these seams can rub against your skin and cause chafing. Instead, opt for running gear without inner thigh seams to minimize friction.
• Proper Fit: Ensure that your compression shorts, spandex tights, or running gear fit well and are not too tight or too loose. Properly fitted gear is less likely to cause chafing.

The Crotch Area

Chafing in the crotch area can be extremely uncomfortable, but there are several steps you can take to prevent it while running:

• Choose the Right Underwear: Most running shorts are designed to be worn without underwear to reduce friction. However, if you prefer to wear underwear, opt for synthetic materials like polyester, which wick moisture away from the skin and reduce the risk of chafing.
• Maintain Pubic Hair: If you’ve shaved or waxed your pubic hair, be aware that as it grows back, it can create friction and contribute to chafing. Regularly maintaining or depilating your pubic hair can help reduce this friction.
• Avoid Bunching: Select running shorts that fit well and do not bunch up around the groin area. Seamless shorts made from breathable fabric are ideal for preventing chafing in this sensitive region.

Nipple Chafing

Nipple chafing is a common issue for male runners, especially during longer runs.

While female runners are generally at a lower risk due to the design of modern sports bras, both genders can take steps to prevent nipple chafing:

• Cover Nipples: To prevent your nipples from rubbing against your clothing, use adhesive bandages or specialized products like NipGuards. Apply them to your nipples before your run to create a protective barrier.
• Keep the Area Dry: Moisture can exacerbate nipple chafing. Apply absorbent body powder or cornstarch to the chest area to help keep it dry during your run.
• Choose the Right Sports Bra: Female runners should select a high-impact sports bra that fits properly. A well-fitting sports bra can provide adequate protection against nipple chafing. However, keep in mind that chafing may still occur in other areas.

Armpits

Armpit chafing can be uncomfortable and painful, but you can take steps to prevent it while running. Here’s what you can do:

• Shave or Trim Armpit Hair: Hair stubble can exacerbate armpit chafing, so you have two options. You can either keep your armpit hair well-shaved without nicks or let it grow out. If you choose to shave, use an aftercare product to soothe the skin. Consider long-term hair removal methods like waxing or laser treatment for a more lasting solution.
• Choose the Right Shirt: The type of shirt you wear can significantly impact armpit chafing. Look for shirts with a design that minimizes seams in the armpit area. Ideally, choose shirts with seamless sleeves or flat seams. A good-fitting shirt will also help reduce friction.

Chafing When Running – The Conclusion

There you have it!

If chafing while running is something you have to deal with on a regular basis, today’s article should set you on the path to preventing it for good. The rest is just details.

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.

If you only measure your running intensity by pace or your own perceived exertion levels, know that you’re missing out.

Of course, the faster you run, the harder the session, but there are other ways to help monitor your workout intensity. Of course, it’s not rocket science.

One of these is what’s known as heart rate training. This is, in fact, a great method to guide your training intensity during running and targeting different energy systems.

Would you like to learn more about heart rate training? Then keep on reading

In today’s article, I’ll explain what heart rate training is all about and provide you a simple guide on how to use the various heart rate zones so you can make the most out of your workouts.

Sounds great?

Let’s get started.

What is Heart Rate Training?

To nobody’s surprise, heart rate training relies on your heart, measured in beats per minute (bpm), as it circulates blood through your system.

It’s basically your body’s response to the effort you’re exerting, so the harder you run, the higher your heart rate.

When you train by heart rate, you create certain training zones then exercise at a specific effort for a set period of time. These ranges are expressed as a percentage of the maximum heart rate(HR Max).—this is the maximum number of times your heart beats in one minute.

Each zone corresponds to specific physiological processes occurring inside of your body.

These zones help you to work on specific adaptations, from aiding in recovery to improving endurance with base training.

That’s why a well-planned running plan should involve a mix of hard efforts and easy efforts to make you as fit as possible.

For example, for a 1-hour run, you might shoot to keep your heart rate between 75 and 85 percent of your maximum heart rate. The rest is just details.

The ideal heart rate ranges are a personal thing. These depend on many factors, such as your age, fitness level, and training goals (more on this later).

How To Find Your Running Heart Rate Zones

As I explained earlier, heart rate is one of the most reliable measurements of workout intensity.

You’ll definitely improve your performance once you start intentionally targeting one and each of your heart rate training zones.

Here’s the deal.

To start heart rate training, you’ll need (1) to figure out your resting heart rate. Check this one out first thing in the morning when you wake up, before moving around or having that cup of joe. I’d recommend that you do this on three consecutive days, preferably when you’re not sick, experiencing stress, or are overtrained.

Next, average the three days together, and that’s your resting heart rate.

The average resting heart for most people is around 60 to 90. However, expect yours to be as low as 40 if you are in very good shape.

You also have a (2)  maximum heart rate, which is the upper limit of what your cardiovascular system can manage during intense exercise.

(Somewhere between these lies the various zones that mark your effort.)

There many methods that you can use to estimate your maximum heart rate.

Let’s explain a few.

The Age-Based Formula

Known as the Maffetone method, the age-based form is the most common method used by recreational athletes.

You simply subtract your age from 220—so a 30-year old runner would have a theoretical MHR of 190.

however

This method might be off-the-mark by 10 to 15 beats per minute in either direction.

But it is a good way to get started with heart rate training zones, and sometimes that’s all you need to get in the direction of your goals.

Additional Resource – Here’s your guide to the Maffetone Method.

The Lab Test

Just like VO2 max, the most accurate way to determine your MHR is by a lab test.

Although this is the most expensive option, you will, at least, get an accurate number.

The exam is performed while using a treadmill or bicycle stress test, which is supervised by certified professionals with expensive gear.

Additional Resource- Here’s the full guide to RPE in running.

The Field Test

If you don’t have the money for a lab test but want something more reliable than the Maffetone formula, a field test is your next best option.

And here’s how to perform it.

Head to the nearest running track, then following a 10 to 15 minutes dynamic warm-up, run a few 400-meters at a challenging speed, then perform the final rep all out.

The maximum number you reach on your heart rate monitor will be close to your maximum heart rate.

Keep in mind that your Max HR may vary from one sport to the other. For example, your running Max HR might be higher than your cycling’s.

This is because maximum heart rate is largely determined by the size of muscle groups used, and running engages the largest muscle groups in your body.

Additional resource – Your guide to heart rate variability

Calculating Your Heart Rate Zones

Once you have figure out your MHR, you can simply calculate your training zones by multiplying your maximum by a percentage.

There are different melds of training zones, but most runners nowadays follow the five zones model created by the heart rate monitor company Polar, based on this research.

Each heart rate training zone has a specific purpose. The five zones include:

• Very light
• Light
• Moderate
• Hard, and
• Very hard.

For example, if you just took up running or returning to the sport after a long layoff, you’ll want to spend the first three months in zones 1 and 2 in order to get your body used to log the miles before you start cranking up the pace by taking one interval and harder runs in zones 3 and 4.

If you’re training for a marathon, you’ll spend more than half the time training in zones 1 and 2. This means lots of easy; longer runs often run at a conversation pace.

Of course, I hate to sound like a broken record, but all of this depends on your fitness level, health, performance, training goals, and workout preference.

In case of doubt, consult a professional. Too shy? Feel free to email meat [email protected])

Let’s break down these heart training zones and see what they are all about

Now let’s dive a little deeper into the zones themselves.

Additional Resource  – Here’s your guide to advanced running metrics

Heart Rate Training Zone 1

Or what’s known as the fat-burning zone, this correlates to 50 to 60 percent of your maximum heart rate, which corresponds to very light sessions.

The pace is really comfortable.

The main benefit is that it is good for recovery.

Although training at this intensity doesn’t trigger much muscle and cardiovascular improvement, it may help boost blood flow to the muscles, which helps transport nutrients to muscle tissue as well as remove lactate waste from the muscles. But this is only the case if you keep it easy—or else, you won’t reap the benefits, and instead, you’ll risk overtraining.

It’s also perfect for warm-ups and cooldowns. To improve performance and avoid injury, you will want to start and end every session with some time in zone 1.

Heart Rate Training Zone 2

The next level, or what’s known as the energy-efficient or recovery zone, aligns well with the aerobic threshold. This zone is more challenging than the previous zone, but you still can feel comfortable for an extended time.

This correlates to about 60 to 70 percent of MHR. Running within this zone improves aerobic capacity and basic endurance.

Stick to this intensity on your recovery and easy runs.

Heart Rate Training Zone 3

Or the aerobic zone. This is roughly 70 to 80 percent of MHR.

This is where things start to get a little harder. You cannot keep this for as long as you can as in the previous zones, nor should you try.

By spending time within this zone, you’ll improve your cardiovascular conditioning, especially your body’s ability to transfer oxygen and nutrients to your working muscles, as well as removing CO2.

You can still hold a conversation but can still talk but only in fragments than in full sentences.

Additional resource – Strava for runners

Heart Rate Training Zone Zone 4

Runs within this zone are known as threshold sessions, as you are pushing yourself hard throughout the session. In this zone, you shift from aerobic to anaerobic threshold.

This is consists of 80 to 90 percent of MHR.

The pace is comfortably hard, during which you can barely speak. In fact, if you can say unbroken, complete sentences, you’re not doing it right.

During anaerobic training, your body can no longer get rid of the lactic acid from working muscles. Thereby, by spending time within this zone, you’ll help improve your body’s ability to process all of the waste products, which making you a faster and less-fatigue-prone runner in the process.

Heart Rate Training Zone 5

Finally, this the maximum zone. What’s known as the red zone correlates to 90 to 100 percent of MHR. You can only exercise in this zone for short periods of time. You can’t sustain the effort for long.

You can only maintain this zone for a short period of time.

The pace is really, really hard, and you can’t utter any word. Even cussing is not an option.

You should feel completely drained by the end of the zone 5 workouts. Your respiratory and cardiovascular systems are pushed to the max.

This is where you should be performing all of the short, intense, all-out sprints. Pay attention to any warning signs like shortness of breath and chest pain.

Keeping Track Of Your Heart Rate While Running

To properly train using heart rate, you, of course, will need to use a wear a heart rate monitor.

This device is the perfect way to measure your beats per minute. It consists of a transmitter, usually strapped to the chest, and a receiver, usually in the form of a wristwatch.

Although some cardio machines, such as treadmill, may feature a heart rate monitor, these are often not accurate.

When it comes to heart rate monitors, you have two options :

Either (1) a chest strap monitor or (2) a wrist monitor.

The most accurate way is through a chest heart rate monitor. This uses an electrocardiogram (ECG) to measure electrical impulses from your heart. These provide a reliable reading of what your actual beats per minute are.

This method measures your heart rate directly from the chest probe instead of detecting it in arteries, as is the case with the other option as you’re running, then transmits the data to your wristwatch (or app) display.

The most common way is the wrist strap. This often consists of a watch that features an optical sensor that detects blood flow (a technique known as photoplethysmography) then measures your heartbeats from the arterial flow through the skin on the top of the wrist.

Additional resource – Runners guide to heart murmurs

Running Heart Rate Zones  – The Conclusion

Using heart rate training is a great way to measure your workout intensity. Just remember not to push your body to the breaking point when training. Use some moderation. Good athletes are not made in one day.

The truth is, trying to keep your heart rate in the easier zones is easier said than done.

That’s why I’d urge you to train with a running coach to help come up with a personalized and proper workout plan for you.

Before everything else, get the green light from your doctor before you start any form of exercise—especially running.

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

In the meantime, thank you for dropping by.

Looking for solutions for the runners itch? You come to the right place.

Here’s the truth. Run long enough and, sooner or later, you’ll have to stop, mid-run, to relieve an itchy leg.

Coming down with this one time is one thing, but having it several times during your runs is another thing.

Fret no more.

In today’s article, I’ll explain some of the main causes you feel itchy while running and what to do to treat and prevent it.

What Is A Runners Itch?

First things first, what’s an itch, and why it happens?

Technically known as pruritus, an itch is a general sensation caused by the irritation of skin cells or the nerves within the skin.

The itch may feel like a slightly electrical, burning sensation or like something is crawling along the skin.

More specifically, itching occurs when the nerve endings, known as proprioceptors, are activated by chemicals, temperature, infection, injury, or the body’s own immune response.

Upon stimulation, these proprioceptors send messages to your brain and spinal cord, which, in turn, trigger a rubbing or scratching reflex.

In most cases, the moment you scratch the affected area, you interfered with these nerve signals, providing immediate relief.

Although uncomfortable, itching serves a key sensory and self-protection role and a warning sign of an abnormal physical condition, as do other skin sensations such as pain, touch, cold, heat, and vibration.

So, what is a runner’s itch?

A runner’s itch is generally a tingling or itchy sensation that strikes runners. In most cases, the uncomfortable sensation slowly moves up the legs while logging the miles.

In some cases, the itching may be so extreme that you have to stop and scratch, which messes up the flow of your workout. The itching may also stride during intense cardio training and can spread beyond the legs. This is really, really annoying.

Fortunately, it’s often the case that a runner’s itch isn’t a cause for concern. In fact, there are many simple steps you can take right now to treat and prevent it without much hassle.

But first things first, let’s take a look at what’s causing workout itchiness in the first place.

The Causes Of Itchy Legs While Running

There are many causes of the itchy feeling on the skin when running.

Let’s discuss a few

Taking Running Again

Let’s take a look at what happens to your body.

While working out, your heart rate is increased for a sustained period in order to transfer oxygen and nutrients to your muscles. This forces the arteries and capillaries in your muscles to expand.

This is what’s known as vasodilation, a process by which blood vessels open up and expand to allow for more blood to come through.

Here’s the downside. Vasolidation causes a sensation that your brain perceives as itchiness.

Fortunately, if you can push through the discomfort, the itchiness usually fades away as you build more endurance.

Additional resource – Prevent Heart Burn In Runners

Dry Skin

Runners who have naturally dry skin or get drier skin in the cold season are prone to itchiness.

Also, taking too many showers, or soaking in a hot bath, may strip your skin of some of the natural oils that keep it moist, setting the stage for itchiness. The loss of moisture in your skin is the reason that makes it prone to irritation from contact, which leads to itchiness.

Sensitive Skin

Often, the itching can simply be caused by something as simple as an allergic reaction to clothing material or laundry detergent and perfume with high alcohol ingredients.

You might not feel itchy during normal use, but sweating can exacerbate the reaction and cause a serious runners itch.

Irritating Fabrics

Clothing dermatitis is another common reason for runners itch. This is especially the case if you start noticing your itching problems just after trying a new running outfit.

Dermatitis occurs when the skin reacts badly to the fibers in the clothing as well as to the resin, dyes, and other chemicals used to treat what you wear.

Any type of fiber may trigger an itch, but you’re more likely to get textile dermatitis from material made with synthetic fibers such as rayon, polyester, spandex, nylon, or rubber. These fabrics may not breathe as well as natural fibers, making you sweat more, which, in turn, makes itching worse.

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

Histamine Release

Histamine is a substance produced by the body and is typically associated with itching, allergic reactions, and inflammation. The substance works to expand your blood vessels, which the brain reads as a sign of itchiness.

Here’s the kicker. Recent research has suggested that exercise may trigger the release of histamine to protect against fatigue instead of just being an allergic reaction.

To check for this, try taking an antihistamine before running to see if it helps with runners itch. Be careful because some antihistamines may cause drowsiness.

Exercise-Induced Urticaria

Exercise-induced urticaria is a type of allergic reaction that strikes when you come down with itchiness along with hives or tenderness of the skin.

This common allergic phenomenon can be triggered by sweating, extreme heat or cold, or exercising.

It occurs during or after hard exercise, especially when the train in hot or cold weather with dry humidity.

Other symptoms include

• Headache
• Stomach cramps
• Swelling of the hands, face, or tongue
• Difficulty breathing.

For more in-depth look into runners itch, check the following sources:

• An Objective Measure of Itch
• Clinical Research Study into itch in PBC
• The Intriguing Role of Histamine in Exercise Responses
• The Mysterious on/Off Itch and Erythema During Whole Body Vibration Exercise (VIBRA)
• Histamine-induced itch and its relationship with pain

How To Treat Runner’s Itch

The causes of a runner’s itch may vary from something as simple as irritating workout gear to a serious skin condition that you might not be aware of.

That all being said, soothing itching legs while running may take you a little trial and error.

All in all, keeping a consistent running routine while taking some of the preventative measures shared below is the best way to stop runners’ itch and reduce their frequency/intensity.

Avoid Skin Irritants

As I explained earlier, there are many things that can irritate your skin and causes itchiness. You might not feel itchy on a normal day, but then you go for a run, and you find yourself having to stop every few minutes to scratch the itchiness away.

Some of the common irritators to avoid include:

• Use The Right Detergent – Choose a gentler detergent. I’d recommend a naturally made product or a sensitive skin brand that helps soothe itching.
• Use Mild Soap When Showering – Your soap should work with you, not against you. Choose a gentle, mild soap. This might not be what you like, but it’s a step in the right way for preventing itchy legs while running.
• Hand soap – Use brands that contain moisturizers to help prevent your skin from getting dry.
• Go natural, less alcohol, less paraben

Warm up Properly

If the itchy feeling is caused by a sudden return to exercise, make sure to start your runs with a proper warm-up. This helps get your blood flowing and increases body temperature before you pick up the pace.

Additional resource – Your guide to Charleys Horse

Use A Moisturizer

More than likely, dry skin is the reason behind your itchiness, so use a moisturizer and lotion to help restore some oils to your skin.

Apply the moisturizer to your legs as well as other itch-prone areas before you go running. Just remember to avoid products that contain dyes or perfumes, as some of these may trigger allergic itching in some people. If you feel moisturizer still too thick for you, shoot for coconut oil.

Additional resource – What’s the best temperature for running

Runners Itch Antihistamine

Another option is to take an antihistamine roughly 20 to 30 minutes before you plan to run. Antihistamines function as an allergy medication and since your runners itch might be caused by allergic reaction, it might help reduce your symptoms.

To make sure you’re using the best antihistamine for runners itch, I’d recommend to consult your doctor for a thorough examination. This is especially the case if you notice symptoms that seem to go beyond runner’s itch.

It should come as no surprise, but proper hydration is key for optimum athletic performance. You have to stay well hydrated to run your best—or else, your performance will be subpar.

That’s not the whole story. Staying well hydrated also has an impact on your skin. That’s the reason when your body lacks water, your skin may look dull and sallow.

So drink plenty of water throughout the day—not just during and after your runs. Here’s the full guide to proper running hydration.

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

Is Itchy Legs While Running Dangerous?

Experiencing itchiness while running isn’t a call for concern.

But if it persists despite taking some of the preventative measures, consult your doctor. They might help you get at the root cause of your itchiness and find if there are some other factors, such as food allergy,  behind your workout itching episodes.

This is especially the case if the itchy feeling is accompanied by

• Lightheadedness
• Dizziness
• Hives that strike along with severe pain or burning that don’t fade within a few minutes
• Difficulty breathing.

Are you still feeling itchy? Consult a dermatologist to be checked for skin disease or an internal medicine physician to be evaluated for other diseases. Cover all bases.

Additional resources:

•  Ice bath for runners
• How to prevent runners gut

Runners Itch  – The Conclusion

In most cases, runner’s itch is an annoying, mostly temporary, problem that isn’t anything to worry about. You can soothe the itchy feeling by running regularly, avoiding triggers and skin irritants, and keeping your skin healthy.