David Dack

Running is like a magic elixir for your fitness and overall well-being. It torches calories, toughens up those joints, keeps the crazies at bay, grants you sweet dreams, and turns you into a lean, mean machine.

But here’s the kicker – it may look like the simplest sport on Earth, but trust me, it’s a minefield of mistakes waiting to happen. Whether you’re just starting or you’ve logged more miles than you can count, chances are you’ve stumbled into a few (or all) of the 16 blunders we’re about to uncover.

Now, don’t sweat it. We’ve all been there, and mistakes are just stepping stones to greatness. The good news? Most of these slip-ups are a piece of cake to fix.

So, if you’re itching to upgrade your running game and sidestep these pitfalls, you’ve landed in the right spot. Buckle up as I dive into the 16 running mishaps you should steer clear of and, of course, what you should be doing instead!”

Running Mistake #1: Not Having a Plan

Having a structured running plan is a game-changer. It provides you with direction, purpose, and a roadmap to reach your running goals. Whether you’re a newbie aiming for your first 5K or a seasoned runner eyeing that sub-3-hour marathon, there’s a plan tailored just for you.

The Solution

Take the time to research and choose a plan that aligns with your current abilities and aspirations. It’s all about finding the right fit. Remember, even a basic plan jotted down on a piece of paper is better than no plan at all

Setting clear intentions and goals is essential. It helps you stay on track, prevents you from skipping crucial workouts, and ensures that you prioritize recovery. So, whether you’re aiming for a specific time or simply looking to enjoy your runs more, having a plan will get you there more efficiently.

As the saying goes, “The devil is in the details.” So, write down your running plan. It could be as straightforward as, “Today, I’ll complete ten sprints at 90 percent of my maximum speed.” This simple act can make a world of difference in keeping you accountable and focused on your journey.

Have no idea how to create your own plan?

Here’s how to design a running program.

A beginner?

Try the following schedules:

• Beginner Running Plan
• Couch to 5K treadmill plan. 

Running Mistake #2: Overdoing It

Many runners, especially those new to the sport, are so enthusiastic that they want to run every single day. They dive headfirst into their training, thinking more is better.

But guess what?

This approach often leads to overtraining, a dreadful condition that brings a laundry list of problems like chronic soreness, injuries, weakened immunity, mood swings, and a loss of motivation. It’s a vicious cycle that doesn’t get you anywhere worth going.

The Solution

So, how do you avoid this pitfall? Let’s dive into some solutions:

• Rest Days: It might sound counterintuitive, but rest days are a runner’s best friend. Following a hard run, give yourself a day off to recover. Your body will thank you.
• Scheduled Recovery: Plan recovery weeks into your training schedule. Every fourth or fifth week, reduce your mileage by 40 to 60 percent. It’s like hitting the reset button for your body.
• Cross-Train: Rest doesn’t always mean sitting on the couch. Engage in active recovery through activities like walking, swimming, biking, or yoga. These options provide the perfect balance for cardio-heavy running
• The 10 Percent Rule: Avoid making the common mistake of increasing your weekly mileage by more than 10 percent from one week to the next. Slow and steady wins the race, as they say.
• Listen to Your Body: Your body is a fantastic communicator if you’re willing to listen. Watch for signs of overtraining, such as an elevated heart rate, persistent fatigue, and unrelenting soreness.

Running Mistake #3: Eating A Big Meal Before A run

Eating a hefty meal right before a run might sound like a good idea, but it’s a classic example of how good intentions can lead to not-so-great outcomes. You see, as a runner, you undoubtedly need a substantial amount of calories to fuel your miles.

However, chowing down on a massive plate of potatoes and eggs, even though it’s packed with nutrients, can make your run feel like a stomach-churning rollercoaster.

The truth is, consuming too much food, especially the wrong types, too close to your run can spell disaster.

You might find yourself grappling with side stitches, stomach pain, cramps, GI distress, nausea, or worst of all, an impromptu roadside regurgitation session. None of these scenarios align with your running goals, right?

The Solution

So, how do you make sure you’re well-fueled without inviting digestive turmoil? Here are some solutions:

• Time Your Meals: Give your digestive system the courtesy of time – at least 2 to 3 hours – to process your meal before you hit the pavement. This buffer helps avoid those uncomfortable GI issues during your run.
• Keep it Simple and Healthy: Opt for meals that strike a balance between moderate carb content and lean protein. This combination provides sustained energy without weighing you down.
• Dodge the Dietary Landmines: Steer clear of fatty, fried foods and sugary items. While soda might be a tasty treat, it’s a big no-no for running, as it can lead to burping galore or uncomfortable bloating.

Running Mistake #4: Not Drinking Water/or Too Much of It

When you’re running or engaging in any form of physical activity, you’re bound to lose a significant amount of water through sweat, which can quickly lead to dehydration if you’re not careful. Dehydration is a real buzzkill, as it can hamper your training performance and overall enjoyment of your run.

But here’s the twist – chugging a gallon of water isn’t the magic solution. In fact, it can mess with your electrolyte balance.

The result? Hyponatremia is a condition that can lead to unpleasant symptoms like nausea, cramps, and vomiting, and in extreme cases, it can even be life-threatening.

The Solution

So, what’s the secret to hydration success?

Well, it’s a bit of a moving target, depending on various factors like the intensity of your training, your fitness level, the weather, what you’re wearing, and how much you sweat. But here’s a rule of thumb: aim to drink an amount of water equivalent to your body weight in ounces each day on hotter days or before long and demanding training sessions, up your fluid intake.

And here’s a nifty trick to gauge your hydration levels: keep an eye on the color of your pee.

If it’s a very light yellow, congratulations, you’re likely well-hydrated.

However, if it starts to resemble the color of a deep amber ale and comes with a less-than-pleasant odor, it’s your body’s way of saying, “Hey, buddy, drink up!”

Running Mistake #5: Refueling Badly

It’s a common conundrum for runners: you’ve just wrapped up a grueling run, and the last thing you want to do is eat. Your appetite seems to vanish, and you’d rather collapse on the couch than even think about food. Turns out, you’re not alone in this.

Researchers from Brigham Young University have discovered that intense training can actually put the brakes on your hunger.

But here’s the rub: your body is primed to soak up nutrients like a sponge immediately after a workout. This is when it’s most efficient at using carbohydrates and protein to rebuild and refuel your muscles. Skip that post-run meal, and you’re doing yourself a disservice.

The Solution

Here are a few key strategies:

• Measure your intake: Calculate how many calories you’ve burned during your run using a calorie calculator based on your activity level. This will give you a ballpark figure of how much you need to refuel.
• Refuel immediately: After a tough run, reach for a snack that’s high in carbohydrates and moderate in protein. It’s the perfect combination to kickstart your recovery. Think about options like a banana with almond butter, Greek yogurt with berries, or a turkey and avocado sandwich on whole-grain bread.
• Eat a balanced diet: In general, focus on meals that are rich in complex carbohydrates, vegetables, lean proteins, and healthy fats. This will provide your body with the nutrients it needs for peak performance and recovery.
• Consider a protein shake: If you’re too wiped out or just not in the mood for a full meal after a hard workout, a protein shake can be a convenient option. Many of these shakes are designed to enhance your recovery and prevent muscle loss.

Running Mistake #6: Static Stretching Before a Run

Imagine this: you’re about to embark on a run, and you want to make sure your body is primed and ready for the journey ahead. Your first instinct might be to ease into it with some good old-fashioned static stretching. After all, it’s a tried-and-true method for improving flexibility and preventing injury, right? Well, not so fast.

The truth is static stretching before a run can actually be counterproductive. Instead of setting you up for success, it might increase your risk of injury and even limit your performance. But don’t just take my word for it – science is in agreement.

According to a study published in the Journal of Strength and Conditioning Research, holding a stretch for an extended period before running can sedate your nervous system, leaving you feeling sluggish and less prepared for the demands of your run. What’s more, your muscles are more susceptible to tears or strains when they’re not adequately primed.

The Solution

The key is to warm up with dynamic stretching exercises before your run and save static stretching for your post-run routine. Dynamic stretches are aptly named because they prepare your body for action. They increase your joints’ range of motion and activate your muscles, getting you ready to tackle your run head-on.

Running Mistake #7: Skipping Post-Run Stretching

Let’s talk about post-run stretching, a practice that remains a topic of debate among runners.

Some may question its importance, but I firmly believe in its benefits for injury prevention, flexibility improvement, enhanced range of motion, and stress relief.

The Solution

Here’s what you should consider:

• Timing is Everything: The prime time for stretching is after your run when your muscles are warm and receptive. Alternatively, you can incorporate stretching into your routine after a light warm-up.
• Consistency is Key: Make stretching a consistent habit in your training plan. It should become as integral as your runs themselves.
• Hold Those Stretches: When you stretch, hold each position for at least 30 to 45 seconds. This duration allows for increased blood flow and a more effective stretch.
• Variety is the Spice of Life: Explore different stretching routines to find one that resonates with you. There are plenty of options available, including routines you can find on my blog.

Running Mistake #8: Bad Running Form

Let’s talk about a critical aspect of running that’s often overlooked: running form. Some might believe that form only matters in weightlifting, but that couldn’t be further from the truth. In reality, your running technique can make or break your entire running experience.

So why is running form so important?

First and foremost, ignoring proper form can lead to injuries and wasted time. Who wants that? Mastery of correct technique is the quickest way to reach your running goals.

It minimizes muscle soreness, reduces the risk of injury, and helps you make the most out of every session.

Remember, quality always trumps quantity. While our bodies are designed for running, that doesn’t mean that proper form comes automatically. Many of us lead sedentary lives, which can contribute to poor running form, being one of the most common mistakes among recreational runners.

The Solution

Let’s look at some universal guidelines for proper running form:

• Mind Your Upper Body: Maintain an upright posture with a slight forward lean. This aligns your body correctly for efficient running.
• Create Flow: Your arms should move forward and backward in sync with your lower body’s motion. This rhythmic movement helps you maintain balance and momentum.
• Stay Relaxed: Keep your entire body relaxed, including your face, shoulders, and hands. If you feel tension or heaviness in your shoulders during the arm swing, it’s a sign that something is amiss.
• Seek Help: Don’t hesitate to schedule a few sessions with a professional running coach or take a class to address any bad form habits and learn proper techniques.

Running Mistake #9: Hard Runs in New Shoes

Ah, the excitement of new running shoes! It’s tempting to lace them up and hit the road right away, but that enthusiasm can lead to some painful consequences, especially if the shoes aren’t properly broken in.

Even the best-running shoes can cause discomfort, blisters, and arch pain until they’ve been worn in.

The Solution

Don’t rush into those brand-new shoes for a hard run. Instead, take your time to break them in. Start by wearing them around your house, while working, or during errands around town. This allows your feet to get accustomed to the new shoe’s feel.

Once you’ve spent some time in them and they feel more comfortable, start gradually testing them out on your runs. Begin with shorter distances and progressively increase the mileage as your shoes mold to your feet.

This principle also applies to other running gear, like socks, shorts, or sports bras. Breaking them in gradually ensures that you’re ready for longer runs without encountering any major issues.

Running Mistake #10: Ignoring Recovery

Recovery, recovery, recovery! It’s a vital part of your running routine that’s often pushed to the back burner, but doing so can have significant downsides.

Neglecting proper recovery can hinder your training progress and set the stage for injuries and burnout. Your muscles need downtime to rebuild and repair the micro-traumas caused by the stress of exercise.

The Solution

Treat recovery as an essential part of your running plan. Just like you schedule your workouts, schedule your rest days, too, especially between hard workouts. These rest days give your body the chance to heal and rejuvenate.

Consider planning a recovery week every three to five weeks. During this time, reduce your training volume significantly or even take a break from running altogether. It’s an excellent way to prevent overtraining and allow your body to bounce back stronger.

Running Mistake #11: Not Getting Enough Sleep

Skimping on sleep is a recipe for disaster.

In fact, it’s not just bad; it can be even more dangerous than overtraining. Sleep deprivation messes with your alertness, wrecks your mood, and throws your hormones out of balance. On the flip side, proper sleep is like a magical elixir for your muscles’ recovery.

The Solution

Well, here are some steps to help you catch those essential Zzz’s:

• Keep track: Start by logging your sleep time in your workout diary. This will help you identify patterns and understand your unique sleep needs.
• Find your sleep range: Research suggests that most people need between seven and nine hours of uninterrupted sleep each night. Some lucky folks can thrive on less, but that’s not common. Your goal is to figure out what amount leaves you feeling refreshed and ready to tackle your runs.
• Go to bed early: You’ve probably heard the saying, “The early bird gets the worm.” Well, for runners, it’s more like, “The early bird gets the PR!” Going to bed earlier can make a world of difference in your sleep quality and overall performance.

Running Mistake #12: Unrealistic Expectations

Expecting to lose 30 pounds in a month, gain 10 pounds of muscle, and run a sub-3-hour marathon in less than three months? Hold on a second! Let’s talk about setting some more realistic expectations.

Chasing after these kinds of unrealistic goals is like sprinting toward burnout. In fact, it’s your own excuses that can become your biggest obstacle, not to mention the potential for injury and pain if you push too hard

The Solution

Well, it’s all about understanding that fitness progress is a slow and steady journey, not a lightning-fast race. Instead of aiming for those grandiose goals, try these steps:

• Set small, achievable goals: Break down your larger objectives into smaller, manageable milestones. This makes your progress more tangible and satisfying.
• Keep a diary or logbook: Document your workouts, diet, and how you’re feeling. Having a record helps you see your improvements over time.
• Exercise within your capabilities: It’s easy to get caught up in other people’s success stories, but remember that your fitness journey is unique to you. Focus on your own progress and growth.

Running Mistake #13: Doubt Yourself

Doubt – it’s that sneaky little monster that creeps into the minds of even the most seasoned runners.

We all wonder if we’re making progress or if we’ll perform at our best today.

But here’s the kicker – if you start your run with doubt as your co-pilot, it’ll show, and your performance might just take a nosedive.

Negative thoughts?

They’re like rocket fuel for self-doubt, and once that cycle starts, it’s tough to break. So, even if you’ve got the fanciest gear, aced your warm-up, and fueled up just right, if your mind isn’t in the game, you won’t get far.

The Solution

Mental prep, my friends. Instead of letting those doubts set up camp in your head, focus on the positive – even if you’re just starting out. Visualize yourself crushing it because, as I always say, where the mind goes, the body follows. The rest? Well, that’s up to you.

Running Mistake #14: Ignoring Cross-Training

Just because you’re a die-hard runner doesn’t mean you should turn your nose up at other workout routines. In fact, what you do on your non-running days can make or break your progress.

Think of it as the secret sauce that complements your running.

Here’s the scoop: incorporating low-impact, moderate-intensity cross-training workouts into your routine can do wonders. It’s like your little boost towards reaching your running goals without pushing your body to the brink.

The Solution

Simple. Set aside time for at least two to three cross-training sessions every week. Options are aplenty – you could hop on a bike, take a dip in the pool, glide on an elliptical, explore water running, or even zen out with yoga. But here’s the kicker – don’t skimp on strength training. It’s a game-changer.

Running Mistake #15: Wrong Shoes

Hands down, this is the numero uno mistake that runners, especially newbies, commit.

It’s so big that it inspired me to create this comprehensive list of running blunders.

Here’s the deal: when it comes to running, shoes matter – a lot.

Let’s talk straight. Whether you’re wearing shoes that have seen better days or they just aren’t the right match for your feet, your running journey can turn into a painful misadventure, and injuries might just be lurking around the corner.

The Solution

Invest your time in a trip to a specialized running store. These folks are the experts; they’ll examine your foot type, your running style, and what you need in a running shoe. Then, they’ll handpick the perfect pair for you.

Now, here’s a pro tip – choose comfort over style. Running shoes are your performance tool, not a fashion statement. Make sure you’ve got some wiggle room in the toe box, enough to freely wiggle those toes. Leave at least a finger’s width for a cozy fit.

Running Mistake #16: Wrong Clothes

Running seems like the simplest sport out there – put on some shoes, and you’re off. But let’s peel back the curtain on a hidden secret: to be your best running self, you need the right threads.

Here’s the scoop: wearing the wrong running gear can turn your jog into a cringe-worthy experience, exposing you to discomfort and even weather-related issues. Trust me; you don’t want to go down that road.

The Solution

Well, it’s not rocket science. Just say no to cotton – seriously, it’s a trap. Once it gets wet, it stays wet, which means you’ll be freezing in the cold and chafing in the heat. Nightmare, right?

Instead, opt for high-performance fabrics like DryFit, Thermax, CoolMax, Thinsulate, or polypropylene. These champs will wick away moisture, keeping you dry and comfy throughout your run.

When it’s cold out there, don’t overdo it. The layering trick works like magic. Dress as if it’s 10 to 15 degrees warmer than it actually is – that’s the sweet spot. Keep it streamlined, though; you don’t want to turn into a human parachute.

Ever wondered if the Paleo diet could be your secret weapon to better performance and overall health?

Well, you’re in for a treat because we’re diving deep into the world of Paleo eating today.

In this post, I’m not just going to scratch the surface; I’m going to unearth the Paleo diet’s secrets tailored especially for runners like you. By the end of this journey, you’ll be equipped with all you need to know:

• What exactly is this ‘Paleo diet?
• A journey back in time to discover the origins of this dietary phenomenon
• The fascinating theory behind the primal eating lifestyle.
• The perks and pitfalls of embracing the Paleo path.
•  How to power your runs with Paleo goodness.
• Sneaky ways to boost your carb intake without breaking the Paleo code.
• And crucial insights to help you make an informed decision.

So, lace up your running shoes because we’re about to embark on a journey that could transform the way you eat, run, and live.

Let’s roll

What is The Paleo Diet

The paleo diet, also known as the primal eating lifestyle or Paleolithic diet, is based on the belief that human genetics have not adapted at the same pace as modern agriculture and food processing.

Advocates of the paleo diet argue that our bodies are genetically designed to thrive on the types of foods available to early humans during the Paleolithic era, which spanned from approximately 2.5 million to about 10,000 years ago, before the development of farming and animal domestication.

During the Paleolithic era, our ancestors primarily obtained their food through gathering and hunting. This diet included foods such as vegetables, fruits, seeds, nuts, and lean meats like venison, fish, and poultry.

These early humans lived in small nomadic groups and are believed to have been relatively muscular, tall, athletic, and less stressed compared to modern humans.

The central idea behind the paleo diet is that our DNA has remained largely unchanged over the past 2.5 million years, suggesting that our bodies are still genetically adapted to the dietary patterns of that era.

Therefore, proponents argue that by consuming foods similar to what our ancestors ate, we can optimize our health and well-being.

The modern Western diet, characterized by highly processed foods, grains, and legumes, has been associated with the rise in lifestyle-related diseases such as obesity, type II diabetes, and cardiovascular conditions.

Some studies have suggested that introducing the Western diet to indigenous populations has led to negative health outcomes.

While there is debate within the scientific community about the validity of the paleo diet’s claims, many individuals have reported health benefits from adopting this eating pattern.

It typically emphasizes whole, unprocessed foods, lean proteins, and plenty of fruits and vegetables while avoiding grains, dairy, legumes, processed sugars, and artificial additives.

It’s important to note that the paleo diet is not a one-size-fits-all solution, and its effectiveness may vary from person to person. Some people find it aligns well with their health and fitness goals, while others may prefer different dietary approaches.

As with any significant dietary change, it’s advisable to consult with a healthcare professional or registered dietitian to ensure it meets your individual needs and goals.

Additional Resource – Guide to Runner’s Diet

The Counter-Evidence

The paleo diet is a topic of debate within the scientific and nutritional communities. While proponents argue that it aligns with our genetic predisposition and can lead to various health benefits, there are counterarguments and critiques as well.

One significant critique of the paleo diet is the idea that our paleolithic ancestors did not follow a specific dietary plan based on health considerations. Instead, they consumed whatever foods were available for survival. This means their diets could have varied widely based on geography, climate, and available resources.

In reality, ancient humans were scattered across the globe during the Paleolithic era, and their diets were diverse. Some lived in regions where animal foods were more accessible, leading to diets higher in meat and lower in plant-based foods. Others lived in areas where plant-based foods were abundant, resulting in diets richer in fruits, vegetables, and nuts.

Moreover, there is no concrete evidence to support the existence of vegan or exclusively plant-based hunter-gatherer societies during that time. This challenges the idea that a strict paleo diet, which excludes all grains, legumes, and dairy, is the only “natural” way for humans to eat.

In practical terms, a paleo diet typically includes foods such as organic, grass-fed meats, wild-caught fish, eggs, berries, nuts, and non-starchy vegetables. It excludes grains, legumes, dairy products, refined carbohydrates, and processed foods.

The Benefits of The Paleo Diet

The paleo diet, like many dietary plans, has proponents who claim various benefits associated with its adoption.

It’s important to note that individual experiences may vary, and not all of these claimed benefits are universally supported by scientific evidence.

Here are some of the reported benefits associated with the paleo diet:

• Weight Loss: Some people report losing weight on the paleo diet, especially if they previously consumed a diet high in processed foods, sugar, and refined carbohydrates. The emphasis on whole foods and protein can lead to reduced calorie intake.
• Improved GI Function: The paleo diet encourages the consumption of nutrient-dense, whole foods, which may support better gastrointestinal health for some individuals.
• Increased Insulin Sensitivity: By reducing the intake of refined carbohydrates and sugar, the paleo diet may help improve insulin sensitivity, which is important for blood sugar regulation.
• Reduced Inflammation: The diet’s focus on anti-inflammatory foods, such as fruits, vegetables, and omega-3-rich fish, may help reduce chronic inflammation in some individuals.
• Enhanced Immunity: A diet rich in fruits and vegetables can provide essential vitamins, minerals, and antioxidants that support the immune system. However, the claim of avoiding common colds and flu may be an oversimplification.
• Allergy Reduction: By eliminating common allergens such as dairy and gluten, some people report a reduction in allergy symptoms. However, individual responses to dietary changes vary.
• Increased Energy and Overall Health: A diet composed of whole, nutrient-dense foods can lead to increased energy levels and an improved sense of well-being in some individuals.

The Downsides

The paleo diet, like any dietary plan, has its potential downsides and limitations.

It’s essential to consider these factors when deciding if the paleo diet is suitable for you.

Let me share with you a few of these cons:

• Nutrient Imbalance: The paleo diet emphasizes meat, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, and dairy products. This can lead to potential nutrient imbalances
• Saturated Fat and Cholesterol: A high intake of red meat and saturated fats from animal sources is a characteristic of the paleo diet. This can potentially raise cholesterol levels and increase the risk of heart disease in some individuals.
• Restrictive Nature: The strict rules of the paleo diet may make it challenging to follow in the long term. Many foods commonly consumed in modern diets are excluded, which can limit food choices and social flexibility when dining out or attending gatherings.
• Cost: The paleo diet can be expensive, as it often involves purchasing organic, grass-fed meats, wild-caught fish, and fresh produce. This cost factor may not be sustainable for everyone.
• Lack of Whole Grains: Whole grains are an excellent source of complex carbohydrates, fiber, and various nutrients. By eliminating grains, the paleo diet may lack dietary fiber and certain vitamins and minerals.
• Social and Cultural Factors: The paleo diet may not align with cultural or family food traditions, making it challenging to adhere to in certain social settings.
• Sustainability: Some critics argue that the paleo diet’s emphasis on animal products may not be environmentally sustainable in the long term, as it requires substantial resources for meat production.

Can You Run on The Paleo Diet?

Yes, you can absolutely run on the paleo diet.

Running is a form of exercise that aligns well with the principles of the paleo diet.

The diet emphasizes whole, natural foods such as lean meats, fish, fruits, vegetables, nuts, and seeds, all of which can provide the necessary nutrients and energy for running and physical activity.

The Key to Running On Paleo – The Carbs

The most common excuse most runners use to avoid the paleo diet is its lack of complex carbs (i.e., bread, pasta, rice, etc.).

So, how do you get enough carbs on the paleo diet?

Simple.

Eat more carb-rich paleo-friendly foods.

Here’s a list of paleo-friendly carbohydrate sources that will fuel any runner.

• Turnips
• Carrots
• Plantains
• Sweet potatoes
• Onion
• Pumpkin
• Butternut squash
• Spaghetti squash
• Beets
• Parsnips

Sure, this is not the full list.

Depending on where you live (as well as your budget and taste), there are plenty of high-carb and paleo-friendly items you can add to your menu.

Remember that veggies have carbs, too.

To leave more space for carbs, consider eating less protein and fat, such as meat, fish, and eggs.

What’s more?

Unless you’re doing some serious endurance training every day, you might not even need a lot of carbs per day.

Eating paleo can provide your body with enough supply of carbs to keep up with all the running and jumping around.

Your carb intake depends, of course, on your weekly training volume and goals.

Just pay attention to your body and re-adjust accordingly.

Time Your Meals Right

Once you have an awesome paleo foods list, the next thing to do is to time your intake so you can keep your energy stores going strong without cheating on paleo (or upsetting your stomach).

Timing your meals can make a world of difference in how you harness the power of paleo for your running performance. It’s not just about what you eat; it’s also about when you eat it.

So, let’s dive into some strategies that’ll keep your energy levels steady, your stomach happy, and your paleo commitment strong.

Before Your Run: Fuel Up Wisely

Before lacing up your running shoes, consider having a small pre-run snack. Opt for something easily digestible and rich in carbohydrates, like a banana or some sweet potato.

This provides your body with readily available energy to kickstart your run without breaking your paleo pledge.

During Your Run: Stay Hydrated and Fueled

For longer runs, it’s crucial to stay hydrated and maintain your energy levels. This is where you might want to explore paleo-friendly energy gels or chews designed for endurance athletes.

These products often contain natural sources of carbohydrates, such as dates or honey, to keep you fueled during your run. Remember to hydrate adequately with water or an electrolyte drink to prevent dehydration.

Right After Your Run: Recovery Mode

Once you’ve conquered your run, your body is ready for some post-workout recovery. This is a prime time to introduce some paleo-friendly carbohydrates and protein into your diet.

Think of it as a reward for your hard work. A delicious smoothie with almond milk, a scoop of paleo-friendly protein powder, and some berries can be a fantastic choice to kickstart your recovery process.

Strategically Increase Carb Intake on Hard Training Days

Your training days aren’t all created equal. Some days, you’ll be pushing yourself harder, whether it’s a long run, interval training, or hill sprints. On these intense training days, it’s okay to increase your carbohydrate intake.

Incorporate more paleo-approved carb sources, such as sweet potatoes or plantains, into your meals. This extra carb boost can help you power through your workouts while keeping your paleo commitment intact.

Back to Full Paleo Mode

Once the hard training session is in the books, return to your usual paleo way of eating. This balance of strategically timed carbs and paleo principles can help you optimize your running performance without sacrificing your dietary goals.

But remember, the key to success here is listening to your body. Everyone’s nutritional needs vary, so pay attention to how your body responds to different timing strategies.

Experiment, adapt, and find the timing routine that works best for you. Your body will thank you for improved performance and overall well-being.

Eating For Endurance Training

While the paleo diet forms the foundation of your nutrition, there are times when you might want to introduce some non-paleo foods strategically. Here’s how to approach it:

The Role of Non-Paleo Foods in Endurance Training

During those long runs or intense training sessions, your body’s demand for quick energy rises. This is where non-paleo foods that are rich in glucose can come to the rescue.

Items like sports drinks, gels, pasta, bread, bagels, and rice can provide that rapid burst of energy your muscles need to keep you moving forward.

Timing is Key: Focus on Training Days

It’s important to emphasize that these non-paleo options are best reserved for your training days, specifically before and during your long runs or high-intensity workouts.

This strategic approach allows you to optimize your performance without deviating from your paleo principles for the rest of the week.

Embrace Paleo-Friendly Carbs on Regular Days

On non-training days or days with lighter workouts, you can still meet your carb needs with paleo-approved sources. Think of squash, yams, sweet potatoes, bananas, and parsnips as your trusty allies. These natural, wholesome carb sources keep things simple and in line with your paleo lifestyle.

Paleo for Weight Loss

Losing weight while following the paleo diet can be a game-changer for your running performance. Here’s why the paleo diet is an effective tool for weight loss:

Balancing Glycemic Index

One of the secrets behind the paleo diet’s effectiveness in shedding pounds is its focus on low to medium glycemic index foods.

These foods help regulate blood sugar levels, preventing the sharp spikes and crashes that can lead to overeating. By reducing your intake of high-glycemic foods, you naturally control your calorie consumption.

Enhancing Insulin Sensitivity

Improved insulin sensitivity is another perk of going paleo, and it’s particularly beneficial for those with pre-diabetes or diabetes. This means your body can better regulate blood sugar, reducing the likelihood of fat storage. It’s a win-win for your weight loss journey and overall health.

The Satiety Factor

Paleo eating is all about whole, unprocessed foods, which inherently tend to be lower in calories compared to their processed counterparts.

When you fuel your body with nutrient-dense paleo foods, you feel satisfied more quickly and stay full for longer periods. This naturally reduces your overall calorie intake, a key factor in successful weight loss.

Listen to Your Body

There’s no such thing as a universally perfect diet. What works wonders for one person may not be the right fit for another. Each body is unique, and factors like metabolism, activity level, and personal preferences come into play.

Test The Paleo Diet for 30 Days.

There’s no such thing as a universally perfect diet. What works wonders for one person may not be the right fit for another. Each body is unique, and factors like metabolism, activity level, and personal preferences come into play.

Paleo For Runners – The Conclusion:

To conclude—the tenets of paleo eating are simple:

• Eat lots of vegetables, meats, eggs, fish, nuts, and fruits,
• and steer clear of grains, processed foods, and dairy.

The rest is just details.

Please leave your comments and questions below

Thank you for reading my post

Cheers

Have you ever given the humble plank a second thought?

Well, I’ve been on a fitness journey for the past few years, hunting down the holy grail of exercises and workout routines to get into the best shape of my life.

And guess what? I’ve stumbled upon a hidden gem – the plank. Trust me; this isn’t your average exercise.

Planks are like the Swiss Army knives of fitness moves. They’re not just about core strength; they’ve got a secret power to sculpt your entire body.

Get ready to dive into the world of planks and discover why they might just be the ultimate game-changer for your fitness journey!”

The Core’s Importance for Runners

And as a runner, you can’t, literally, do too many planks.

Core strength is crucial for runners, and incorporating exercises like planks can have a significant impact on your running performance.

Here’s why a strong core is so important for runners:

• Posture and Stability: A strong core helps you maintain an upright posture while running. Good posture not only looks better, but it also allows for efficient breathing and minimizes the risk of injuries related to poor form.
• Balance and Coordination: A stable core improves your balance and coordination, which is essential for navigating uneven terrain, avoiding obstacles, and making quick adjustments during a run.
• Injury Prevention: A weak core can lead to various running-related injuries, such as lower back pain, hip issues, and knee problems. Strengthening your core muscles can help prevent these injuries by providing better support to your spine and pelvis.
• Power and Efficiency: Your core muscles are involved in transferring power from your upper body to your lower body during running. A strong core allows for more efficient energy transfer, helping you run faster and with less effort.
• Endurance: Core strength contributes to overall endurance. When your core muscles are strong, they can help you maintain proper running form for longer periods, reducing fatigue and extending your endurance.
• Breathing: Proper core engagement can enhance your diaphragmatic breathing, which is crucial for delivering oxygen to your muscles and maintaining endurance.

Core Training – The 13 Plank Variations Runners Need

Planks being planks are awesome, but that’s not the end of the story. I mean, if you really, really want to make the most out of them, then you need to start doing the variations as well.

Before I started doing some of the variations I’m sharing with you today, I was quite bored with the standard version.  There are only a limited number of times before you start getting bored with doing the same exercise over and over again.

Good news is there are so many plank variations you can play around with.

This post mainly touches the surface, and I’m mostly sharing with you some of my favorites.

So, without further ado, here are 13 ways to switch up the plank for a more powerful and efficient core training workout.

1. The Basic Plank

Starting Position:

Assume a push-up position with hands underneath the shoulders.

Engage your core, keeping your back straight and forming a straight line from head to ankles.

Stabilization:

Squeeze your glutes and engage your lower leg muscles while keeping a slight bend in your knees.

Avoid locking your knees.

Engage your abs by drawing your belly button toward your spine.

Keeping it Neutral:

Maintain a neutral head position as if you are standing straight and looking forward.

Avoid any tension in the neck.

Keep your spine neutral throughout the exercise.

Prevent any sinking or arching in the lower back.

Eye Position:

Keep your neck in a neutral position by looking at the floor about one foot in front of your hands.

Progression:

Beginners should start with short hold times, around 20 seconds.

Gradually increase your hold time as you become stronger, working toward two to three minutes.

Beginners take it slow

If you are a beginner, then practice holding the good old plank for nothing more than 20 seconds.

As you get stronger, feel free to increase your hold time until you can hold for two to three minutes without much trouble.

2. Elbow Plank

The elbow plank is a fantastic variation that adds an extra challenge to your core workout. Here’s a summary of the key points for performing the elbow plank:

Proper Form:

Begin by lying face down on a mat.

Align your elbows directly under your shoulders with your forearms firmly on the mat.

Tuck your toes under and engage your quadriceps (front thigh muscles).

Straighten your knees to lift your body off the mat.

Hold Time:

Aim to hold the elbow plank position for one full minute.

3. Side Plank

The side plank is an excellent variation to work on your core strength, particularly your oblique muscles. Here’s a summary of how to perform it:

Proper Form:

Start in a standard plank position with your heels touching.

Engage your core muscles.

Lean to your right side while lifting your left arm up toward the ceiling.

Balance on one hand (your right hand).

Raise your hips up in the air until your body forms a straight line from shoulders to ankles.

Hold Time:

Aim to hold the side plank position for 30 to 45 seconds on each side to complete one set.

4. Reverse Plank

The reverse plank is an excellent exercise for strengthening your posterior chain and improving shoulder and hip mobility. Here’s a summary of how to perform it:

Proper Form:

Sit on the floor with your legs extended and feet flexed.

Place your hands just outside your hips with fingertips spread wide and facing forward.

This is your starting position.

Execution:

Press through your arms and lift your hips and torso as high as you can.

Aim to create a straight line from your chin to your toes.

Hold this position for a count of three.

Slowly lower back down to the starting position to complete one repetition.

Set and Reps:

Aim to complete 8 to 10 repetitions to constitute one set.

5. Plank Jacks

Plank jacks are an excellent variation of the plank exercise that adds an element of cardio and works your core and lower body. Here’s how to do them:

Proper Form:

Begin in a plank position with your feet together and your core engaged.

Ensure your body forms a straight line from head to heels.

Execution:

Start performing jumping jacks with your legs while maintaining the plank position.

Hop your legs wide apart and then quickly hop them back together.

Set and Reps:

Aim to complete 30 plank jacks to constitute one set.

6. Elbow Plank with Donkey Kick

The elbow plank with a donkey kick is an excellent variation that targets your core and glutes. Here’s how to do it:

Proper Form:

Start in an elbow plank position with your forearms on the ground, back straight, and core engaged.

Execution:

Bend your right knee at a 90-degree angle, flex your heel, and raise your right foot toward the ceiling while keeping your pelvis steady.

Pause for a count of three at the top of the movement.

Slowly lower your right leg slightly, maintaining control.

Repeat this motion for 8 to 10 reps with your right leg.

Switch to your left leg to complete one set.

7. Walking Planks

Walking planks are an effective variation to challenge your core and stability. Here’s how to perform them correctly:

Proper Form:

Begin in a plank position with your hands positioned directly under your shoulders.

Ensure your body forms a straight line from head to heels, with your core engaged.

Execution:

Start by lifting your left hand and crossing it over the right hand.

Simultaneously, step your right foot to the right.

Then, move your right hand to the right beneath the left shoulder.

Step with your left foot to the right, ensuring that your hands are moving together as your feet step apart.

Maintain a straight back and keep your core engaged throughout the movement.

Complete one set by continuing this pattern for around ten steps to the right.

Change direction and step back to the starting position to complete the set.

8. Plank with One Arm Dumbbell Row

Performing a plank with a one-arm dumbbell row is an effective way to challenge your core and upper body strength. Here’s how to do it correctly:

Proper Form:

Start in a plank position with your hands directly under your shoulders and your legs slightly wider than hip-width apart for better balance.

Hold a dumbbell of challenging weight in one hand.

Execution:

Begin by rowing the dumbbell up toward your ribcage while keeping your core engaged to stabilize your body.

Pause for a moment when the dumbbell reaches your ribcage.

Slowly lower the dumbbell back down to the starting position to complete one repetition.

Perform 8 to 10 reps on one side before switching to the other side to complete one set.

9. Scorpion Plank

The Scorpion Plank is an advanced variation that challenges your core and hip flexibility. Here’s how to perform it correctly:

Proper Form:

Begin in a forearm plank position with your elbows positioned directly under your shoulders.

Keep your body in a straight line from head to heels.

Execution:

Lift your right leg off the ground, bending it at the knee.

Rotate your hips to the right, bringing your right leg over and across your body.

Try to tap your right toe on the floor on the left side of your body.

After tapping, return to the starting position by reversing the movement.

Complete one repetition.

Perform 8 to 10 reps on one side before switching to the other side to complete one set.

10. Plank with Shoulders Touches

The Plank with Shoulder Touches is a great exercise for strengthening your core, shoulders, and stability. Here’s how to do it:

Proper Form:

Start in a standard plank position with your hands directly beneath your shoulders.

Keep your body in a straight line from head to heels.

Execution:

While maintaining a stable plank position, lift your left hand off the ground.

Reach your left hand across your body to touch your right shoulder.

Return your left hand to the starting position.

Next, lift your right hand off the ground.

Reach your right hand across your body to touch your left shoulder.

Return your right hand to the starting position.

This completes one repetition.

Repeat this movement, alternating between left and right-hand touches. Aim for a set number of repetitions or time duration while keeping your hips stable and core engaged throughout.

Plank with Shoulder Touches is a dynamic plank variation t

11. X Plank

The X Plank is an advanced variation of the traditional plank exercise that targets your core muscles and requires excellent stability. Here’s how to perform it:

Proper Form:

Start in a standard plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels.

Execution:

While maintaining a strong plank position, begin to walk your feet out to the sides, away from the centerline of your body.

Simultaneously, move your hands outward, spreading them wider than shoulder-width apart.

Continue to walk your hands and feet away from each other until your body resembles an “X” shape.

Hold this challenging X Plank position for 45 seconds to one full minute to complete one set. Be sure to engage your core muscles and maintain a straight line from head to heels throughout the exercise.

12. Single Arm Plank

Proper Form:

Start in a standard plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels.

Execution:

While maintaining a strong plank position, lift your left hand off the floor.

Extend your left arm out in front of you, reaching as far as you can while keeping your core engaged.

Hold this pose for 30 seconds, maintaining proper form.

After completing the hold with your left arm extended, switch to the right arm and perform the same exercise. The single-arm plank is an excellent way to challenge your core and improve stability.

13. Wall Plank

The Wall Plank is a unique variation that adds an extra challenge to the traditional plank exercise by incorporating a vertical component. Here’s how to perform it:

Proper Form:

Start by assuming a standard plank position, but with your feet positioned against a wall so that your body is parallel to the ground.

Execution:

Hold this position, with your body parallel to the ground, for one full minute.

To make it more challenging, lift your right leg off the wall and bring it up toward your chest, pausing for a second.

Then, push your right foot back to the wall to return to the starting position.

Perform five reps with your right leg lifted, and then switch to your left leg for another five reps.

This variation is indeed challenging and adds a new dimension to the plank exercise. It targets your core, shoulders, and stability. Feel free to adjust the number of reps based on your fitness level. Thanks for sharing this effective plank variation!

Plank Variations – The Conclusion

I know this is kind of a long list, but the more plank variations you do, the stronger you will get. Your core muscles need variety to grow stronger and firmer.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D

Running, a timeless and accessible form of exercise, not only requires determination and stamina but also necessitates the right medical gear to ensure a safe and optimal experience. From head to toe, selecting essential medical equipment is pivotal in supporting overall health, preventing injuries and enhancing performance for runners of all levels.

Injury Prevention and Recovery: A Holistic Approach

First Aid Kits for On-the-Go Solutions

Every runner should carry a compact first aid kit to address minor injuries and unexpected challenges. First aid kits usually contain bandages, antiseptic wipes, blister treatment and pain relievers, just to name a few. There are other essential items, which you can learn more about from Sammedical. Their first aid, field treatment and medical supplies are well-known and of good quality. A well-equipped first aid kit ensures runners can manage minor issues promptly, thus preventing the issues from escalating into more significant problems.

Compression Garments for Circulation and Recovery

Compression garments, such as socks, sleeves and tights, have gained popularity for their role in enhancing circulation and expediting recovery. These garments apply consistent pressure to muscles, reducing muscle vibration and promoting efficient blood flow. For runners, this can translate to improved performance during runs and faster recovery post-exercise.

Foot Health: The Foundation of a Runner’s Journey

Proper footwear is the cornerstone of any runner’s arsenal, as it significantly influences performance and injury prevention. Running shoes should be selected based on individual biomechanics, foot arch and gait analysis. A well-fitted pair provides adequate support, cushioning and stability, mitigating the risk of common injuries such as shin splints, plantar fasciitis and stress fractures.

Orthopedic Insoles and Supports

Orthopedic insoles can be a game-changer for runners with specific foot conditions or biomechanical issues. These customized inserts provide additional support, align the foot correctly and alleviate pressure points. Runners with conditions like flat feet or overpronation often benefit from orthopedic solutions, enhancing comfort and reducing the risk of long-term injuries.

Cardiovascular Monitoring: Insights into Heart Health

Wearable Heart Rate Monitors

As cardiovascular health is paramount in running, wearable heart rate monitors offer real-time insights into heart rate zones, aiding in optimizing training intensity. These devices allow runners to tailor their workouts to specific heart rate targets, promoting cardiovascular fitness and preventing overexertion. The continuous monitoring capability empowers individuals to make informed decisions about their running regimen.

Fitness Trackers for Overall Health

Beyond heart rate monitoring, fitness trackers provide a comprehensive overview of a runner’s overall health. These devices often include features like step counting, sleep tracking and stress monitoring. By understanding patterns and trends in these metrics, runners can make lifestyle adjustments to support their well-being, both within and outside their running routines.

Hydration and Nutrition: Fueling the Running Engine

Staying properly hydrated is paramount in running, especially during longer distances. Hydration belts and handheld water bottles provide convenient solutions to ensure runners have access to fluids on the go. Proper hydration supports endurance, regulates body temperature and helps prevent dehydration-related complications.

In addition to that, energy gels and nutrition packs offer a quick and portable source of carbohydrates, electrolytes and essential nutrients. These supplements help replenish glycogen stores, delay fatigue and support optimal performance. Runners should experiment with different options during training to find the products that best suit their individual needs and preferences.

The Holistic Runner: Integrating Medical Gear for Optimal Performance

As already established, having medical gear for a runner is paramount, as it usually saves the day during emergencies and ensures optimal health. Some of the ways to integrate such a kit include:

Creating a Comprehensive Running Kit

A comprehensive running kit with the essential medical gear discussed above can significantly contribute to a runner’s overall experience. Tailoring the kit to individual needs, considering factors like fitness level, health conditions and running environment, ensures a holistic approach to health and performance.

Regular Assessment and Adaptation

As runners progress in their journey, regular medical gear assessment and adaptation become imperative. Factors such as changes in fitness levels, evolving health conditions or transitioning to different terrains may necessitate adjustments to the running kit. Staying attuned to the body’s signals and incorporating necessary modifications support ongoing health and longevity in the sport.

In a Nutshell: Running Safely, Running Strong

In the dynamic world of running, the impact of medical gear extends far beyond mere accessories—it becomes the linchpin for safe, effective and enjoyable experiences. From safeguarding foot health with the right shoes to monitoring cardiovascular fitness with wearable devices, each piece of gear plays a pivotal role in the runner’s holistic well-being.

As runners lace up their shoes and hit the pavement, the integration of essential medical gear becomes not just a precaution but a proactive choice for running safely and running strong.

Treadmills have been around seemingly forever and are one of the most used cardio machines in every gym in the world. Many people prefer them either for a daily run or as a way to warm up before starting a weightlifting session. With that said, over the years, the technology used for treadmills has greatly improved, and now we can safely say that there are several different kinds, depending on what you need them for. 

There are walking treadmills created for people with sedentary lifestyles so that they can get some daily exercise in; there are also foldable treadmills for running, which can be useful for busy professionals who want to be able to get a running session in the comfort of their homes and additionally, there are new and more modern treadmills for athletes – some with an air bubble around them, so that they can decrease the stress on the joints and muscles, some curved that provide new kinds of challenges and finally there are those, submerged in water – another tool for better active recovery. 

Out of all of these options, the one that should pique your interest as an athlete is the curved treadmill. If you’re tired of running on the good old flat one that is available in every gym, you may want to consider switching to the curved one, as it provides a different set of challenges and forces your body to adapt to a new kind of physical activity.

In this article, we’re going to talk more about curved treadmills, the challenges they present, and how they compare to standard flat treadmills. So, if that sounds like something that’s up your alley, please continue reading. 

What is a Curved Treadmill? 

Similar to the standard treadmill, the curved one is also designed for indoor running, and its primary goal is to provide the user with an experience similar to what you would get on an outdoor curved path. Essentially, the idea behind it is to imitate running on a track but indoors.

Most curved treadmills are manual, which means they require the muscles of your legs to power the running belt, as there are no electricity or start buttons involved. Instead, when you step on the treadmill, you have to start pushing with the soles of your feet, making sure your foot strike lands forward in order to give the treadmill an incentive to start moving.

What Are the Main Differences Between the Flat and the Curved Treadmill? 

We’re all pretty familiar with what the flat treadmill is, as that’s the cardio machine you will typically find in any commercial gym. Essentially, it’s a walking path with no curve, inclination, or tilt involved in any way. It imitates walking on a completely flat surface, where you face no ups or downs on your way, and so you’re able to maintain a similar pace for a prolonged period of time. 

Flat treadmills are generally recommended for people who want to get some extra movement but work a sedentary job or for people that have suffered serious injuries and have muscle or joint limitations and can’t do intense workouts. 

Furthermore, in the last few years, flat treadmills have become popular as walking pads for under the desk, as they require no extra movement and don’t hinder your work process. For many people who are now working from home, this has become their main source of activity throughout the day. 

Another major difference between curved and flat treadmills is the source of power. Most, if not all, flat treadmills are powered either electrically or by a battery, so you have a head start on the movement. On the other hand, most curved treadmills are manual, which means that they solely rely on the power of your muscles to get started and to keep moving. 

Some of the Benefits of Curved Treadmills 

As you’ve probably guessed, there are some pretty incredible benefits to using a curbed treadmill over a flatter one. In recent years, the rising popularity of the manual, curved treadmill has led to some interesting concerns being voiced regarding the equipment’s features, the running technique it requires, and the contrasts between jogging on the road and on this type of treadmill. Let’s take a look at the discourse in the next paragraphs. 

No Electricity Required 

Unlike flat treadmills that require the use of electricity or a powered battery, most curved ones are manual and don’t require anything other than your muscles to get going. This makes them more environmentally friendly, and it can also lower your monthly expenses, especially if you plan on using the machine often. 

Burns More Calories 

According to manufacturers of curved treadmills, your calorie burn increases by around 30% when you use them compared to the standard ones. This feature makes them particularly useful for sprinting sessions and for HIIT exercise as a whole. 

Increased Engagement of Lower Body Muscles 

As we mentioned, unlike the flat treadmill that’s electrically powered, this one relies entirely on your own strength to start moving and to keep going. That’s why it uses more muscles when you’re running on it, and it specifically targets the hamstrings and the glutes. 

Easy to Use 

Curved treadmills are extremely easy to use – you just hop on them and start moving. There are no buttons that you have to press and no specific settings that you have to know about; they’re completely user-driven, so they follow your movement pattern. As soon as you step on one, lean forward and start jogging, running, or walking – it will follow your tempo and decrease/increase according to how you push. With that said, we recommend that you start by walking, and then once you hit your stride, you can begin with a light jog and finally move on to a full-on sprint.

Experts from Torokhtiy.com also add – ‘Although they initially have a steeper learning curve and are more physically demanding to work out on, they’re well worth diving into, especially for athletes with wide experience using treadmills.’ 

Which One is Better – The Curved or the Flat Treadmill? 

Both of these machines have their specific use cases, and which one suits you better depends on the results you want to achieve and the kind of training sessions that you want to be able to do. For people who are older, who work sedentary jobs, or have suffered previous serious injuries, flat treadmills offer a terrific way to get some exercise in without putting a ton of stress on the muscles and joints. They’re also a fantastic option for stay-at-home moms or people working from home, as they enable them to get some activity while doing other types of work. 

On the other hand, if you’re an active athlete or just someone who wants to perform better, curved treadmills challenge the muscles more; they’re also more similar to the real experience of running/sprinting and are a terrific way to get some sprinting/ high-intensity work done, while you’re indoors. 

In Conclusion

We hope that by the end of this article, you’ve learned all that you wanted about the differences between curved and flat treadmills. As you can see, which one you choose to use or buy for your home gym depends entirely on your personal needs and the goals you have related to health and fitness. However, if there’s one thing that’s certain, both of these machines are a fantastic way to stay active and to get your regular cardio session in. 

Let’s talk about push-ups! Now, I know when you think about boosting your running game, you might not immediately picture yourself doing push-ups.

I mean, running is all about the legs, right? But stay with me because by the time we’re done here, you might just be itching to add this fantastic exercise to your strength routine.

Get ready to discover the surprising benefits of push-ups for your running performance!

Why Strength Matters for Runners

Here’s why strength training, including push-ups, matters for runners:

• 1. Posture and Form: As you mentioned, a strong upper body helps maintain good posture and form during your runs. It prevents slouching and keeps you upright, which is crucial for efficient running.
• 2. Injury Prevention: Upper body strength, including the chest, shoulders, and upper back, can help prevent injuries. A strong upper body provides stability, reducing the risk of overuse injuries and improving overall body mechanics.
• 3. Arm Drive: Strong arms can contribute to a more powerful arm drive, which can assist in propelling you forward while running. This can enhance your overall running speed and efficiency.
• 4. Core Activation: Push-ups engage your core muscles, helping to improve core stability. A strong core is essential for maintaining balance and transferring power from your upper body to your lower body during running.
• 5. Breathing: A strong upper body, including the chest and back muscles, can improve your lung capacity and breathing efficiency. This is particularly beneficial during intense or long runs.
• 6. Muscle Balance: Running predominantly works the lower body muscles. Strength training, including push-ups, ensures a more balanced musculature throughout your body, reducing the risk of muscle imbalances and injuries.

Why You Should Be Doing A Variety of Push-ups (and Exercises)

Adding variations to your push-up routine is key for many reasons.

Let me explain why.

• Prevent Boredom: Doing the same exercise repeatedly can lead to workout monotony. Trying out different push-up variations keeps your routine interesting and challenging, making you more likely to stick with it in the long run.
• Target Different Muscle Groups: Various push-up variations emphasize different muscle groups. For example, wide-arm push-ups target the chest and shoulders more, while diamond push-ups focus on the triceps.
• Avoid Plateaus: When you continuously challenge your muscles with new movements, you prevent them from adapting to the same routine. Plateaus can hinder progress, but by introducing different push-up variations, you keep your muscles engaged and continually progressing.
• Enhance Overall Strength: Different push-up variations can help strengthen not only the primary muscle groups but also stabilizing muscles and core muscles. This comprehensive strength development contributes to better overall fitness and can have a positive impact on your running performance.
• Injury Prevention: Utilizing various push-up variations can reduce the risk of overuse injuries. By shifting the focus and load to different muscles, you avoid placing excessive stress on a single muscle group or joint.

1. The Standard Push-up

Starting Position:

Begin by positioning yourself on the ground in a prone (face-down) position.

Place your hands slightly wider than shoulder-width apart, with your palms flat on the floor. Your fingers should be pointing forward or slightly turned outward.

Extend your legs behind you, resting on the balls of your feet. Your body should form a straight line from head to heels.

Up and Down Motion:

Inhale as you slowly bend your elbows, lowering your chest toward the floor. Keep your body in a straight line and engage your core muscles.

Continue lowering your body until your chest is either touching or hovering just above the floor.

Elbow Position:

Maintain proper elbow alignment throughout the movement. Your elbows should not flare out to the sides or move behind your wrists.

Aim to keep your elbows positioned above your wrists, forming a 90-degree angle at the bottom of the push-up.

Avoid Slouching or Sagging:

Keep your hips in line with your torso to prevent sagging or raising your hips. Your body should remain straight like a plank.

Avoid any excessive arching or rounding of your lower back.

Head Position:

10. Keep your head in a neutral position, aligned with your spine. Avoid dropping your head or craning your neck forward.

Exhale and Push Away:

Exhale as you push through your palms and extend your arms, raising your body back up to the starting position.

Fully extend your arms without locking your elbows.

Repeat:

13. Perform the desired number of repetitions while maintaining proper form.

The modified version (for beginners)

If the standard push-up is too much for you, then you can always do the modified version, where you rest on your knees instead of your toes.

You can also perform this variation when you are really tired and can’t crank out a push-up with good form.

2. Walking Pushup

Proper Form:

Start by getting into a standard push-up position on the floor. Ensure your hands are placed slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Place your feet on a soft surface, preferably a towel or a sliding disc, to facilitate movement.

Keep your body in a straight line from head to heels, engaging your core muscles to maintain stability.

Execution:

Begin the exercise by walking with your hands while keeping your upper body steady and your back straight.

Take small steps with your hands, moving them forward, one at a time.

Continue walking with your hands across the room or the available space.

Once you’ve reached your desired distance or space limitations, start walking your hands back toward the starting position.

Maintain Proper Alignment:

Throughout the exercise, make sure to maintain proper alignment, keeping your hips in line with your torso.

Avoid letting your hips sag or pike upward. Your body should remain in a straight line.

Repetition:

10. Perform the walking push-up for the desired number of repetitions or distance. You can adjust the intensity by increasing the distance you walk with your hands.

3. Plyometric Pushups

Plyometric Pushups are a dynamic variation of the traditional push-ups that build explosive strength and coordination, making them ideal for improving speed and endurance. Here’s how to perform them with proper form:

Proper Form:

Start by assuming a standard push-up position on a well-padded carpet or exercise mat. Ensure your hands are positioned slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Maintain a straight line from your head to your heels, engaging your core muscles for stability.

Execution:

Begin the exercise by performing a regular push-up. Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

4. Resistance Band Push-ups

Resistance Band Push-ups are a challenging variation that adds extra resistance to the standard push-up, making the exercise more demanding on your muscles.

This added resistance increases tension throughout the entire movement, even during the lowering phase, making it an effective strength-building exercise.

Here’s how to perform resistance band push-ups with proper form:

Proper Form:

Begin by grabbing a resistance band and placing it around your upper back, crossing it over your chest.

Hold the ends of the band in your hands and position them slightly wider than shoulder-width apart on the floor.

Assume a standard push-up position with your hands on the band and your body in a straight line from head to heels. Your palms should be flat on the floor, fingers pointing forward, and your feet hip-width apart.

Engage your core muscles to maintain a stable and aligned body position.

Execution:

Start performing the push-ups in a controlled and deliberate manner.

Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

The resistance band will add tension throughout the exercise, making both the lifting and lowering phases more challenging.

Continue to lower yourself until your chest is close to or touching the floor.

Completion:

Push upward until your arms are fully extended, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Perform the desired number of repetitions, focusing on controlled movements and maintaining tension in the resistance band.

5. Diamond Push-ups

Diamond Push-ups are an effective variation of the standard push-up that primarily targets the triceps while also engaging the chest and shoulders. This variation involves placing your hands close together, forming a diamond shape with your thumbs and index fingers. Here’s how to perform diamond push-ups with proper form:

Proper Form:

Begin by getting into a standard push-up position with your hands placed close together, directly below the center of your chest.

Position your hands so that your thumbs and index fingers touch, forming a diamond or triangle shape with your hands.

Your fingers should point forward, and your palms should be flat on the floor.

Your body should be in a straight line from head to heels, with your feet hip-width apart. Engage your core muscles to maintain stability.

Execution:

Start performing the push-up by lowering your chest toward the diamond shape created by your hands.

Keep your elbows close to your body as you lower yourself down.

Lower your chest as close to the diamond shape as possible, ideally touching it or coming very close.

Completion:

Push upward by extending your arms until they are fully straight, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Continue to perform diamond push-ups for the desired number of repetitions.

6. Decline BOSU Ball Push-ups

Decline BOSU Ball Push-ups are an advanced variation of the standard push-up that adds an element of balance and stability training to the exercise.

This variation targets the chest, shoulders, and triceps while also engaging the core and stabilizer muscles. Here’s how to perform Decline BOSU Ball Push-ups with proper form:

Proper Form:

Set up a BOSU ball with the flat side down on the floor. Place a box or bench behind the BOSU ball.

Assume a standard push-up position by placing both hands on the flat, round side of the BOSU ball, slightly wider than shoulder-width apart.

Position your feet on the box or bench behind you, elevating your lower body. Your body should form a straight line from head to heels.

Engage your core muscles to maintain stability and balance.

Execution:

Begin the push-up by lowering your chest down toward the BOSU ball while maintaining a straight body position.

Lower your chest until it touches the BOSU ball or comes very close to it.

Completion:

Push upward by extending your arms, returning to the starting position with your arms fully straight.

Maintain proper form throughout the exercise, focusing on balance and stability.

Continue to perform Decline BOSU Ball Push-ups for the desired number of repetitions.

7. Dumbbell Push-ups with Row

Dumbbell Push-ups with Row are an effective compound exercise that combines a pushing motion with a pulling motion. This variation targets multiple muscle groups, including the chest, shoulders, triceps, and back muscles.

It’s a great exercise for building upper body strength and improving muscle balance.

Here’s how to perform Dumbbell Push-ups with Row with proper form:

Proper Form:

Place a pair of dumbbells on the floor, about shoulder-width apart.

Assume a standard push-up position with both hands gripping the dumbbells in a neutral grip (palms facing each other). Your body should be in a straight line from head to heels.

Position your feet shoulder-width apart to provide stability and balance.

Engage your core muscles to maintain a flat back and proper form.

Execution:

5. Begin the exercise by performing a push-up: Lower your chest toward the floor while keeping your elbows close to your body.

Lower your chest as close to the ground as possible without touching it.

Completion:

Push back up to the starting position by extending your arms fully.

After completing the push-up, transition into the rowing portion. While maintaining a flat back and engaged core, row the dumbbell in your right hand upward to the side of your chest.

Bend your elbow as you pull the dumbbell toward your body, keeping it close to your torso.

Pause for a second at the top of the row, squeezing your back muscles.

Slowly lower the dumbbell back down to the floor.

Repeat the push-up and row on the opposite side, this time using your left hand to row the dumbbell.

8. Outside Leg Kick Push-up

The Outside Leg Kick Push-up is a dynamic variation of the standard push-up that offers several benefits, including building strength and endurance in the shoulders and chest, improving flexibility in the lower body, and engaging the core muscles.

This exercise targets multiple muscle groups simultaneously.

Here’s how to perform the Outside Leg Kick Push-up with proper form:

Proper Form:

Begin by assuming a standard push-up position with your hands placed slightly wider than shoulder-width apart on the floor.

Ensure your body forms a straight line from head to heels. Engage your core muscles to maintain proper alignment throughout the exercise.

Execution:

Lower your chest toward the ground by bending your elbows. Continue the push-up until you are near the bottom of the movement.

Leg Kick:

At the bottom of the push-up, when your chest is close to the floor, initiate the leg kick. Extend your right leg out to the side as far as possible, aiming for approximately a 90-degree angle with your body.

Keep your right knee straight, and your toes pointed.

Hold the leg extended for a second to engage your hip flexors, hamstrings, and glutes.

Completion:

After pausing briefly with your right leg extended, retract your leg, bringing it back to the starting position.

Once your leg is back in the starting position, push back up to the top of the push-up position, extending your arms fully.

Switch sides and repeat the exercise, this time kicking your left leg out to the side at the bottom of the push-up.

9. Dive Bomber Push-ups

The Dive Bomber Push-up is an advanced variation of the standard push-up that engages multiple muscle groups and offers a great cardiovascular workout.

This exercise targets your chest, shoulders, back, triceps, and core while also enhancing flexibility and mobility in your hamstrings, back, and shoulders. Here’s how to perform the Dive Bomber Push-up with proper form:

Proper Form:

Begin in a position similar to the downward dog yoga pose. Place your hands on the ground slightly wider than shoulder-width apart.

Your feet should be spread wide, and your hips should be raised toward the ceiling. Your body should form an inverted “V” shape.

Execution:

To initiate the movement, bend your arms and lower your head toward the ground. At the same time, start to slide your head forward and between your hands.

Dive Forward:

4. Continue to glide your chest forward, bringing it between your hands. As you do this, arch your back and keep your hips low to the ground.

Your head should be facing forward and slightly upward as you move through this phase.

Aim to push your head upward until your arms are fully extended and your chest is pointing upward.

Hold this position for a moment, feeling the stretch in your back and shoulders.

Reversal:

To reverse the movement and return to the starting position, bend your arms and lower your chest back toward the ground.

Continue to slide your head backward and away from your hands.

Raise your hips toward the ceiling, returning to the inverted “V” position

10. The Three Medicine Balls Push-up

The Three Medicine Balls Push-up is an advanced push-up variation that challenges your strength, stability, balance, and core.

This exercise targets the shoulders, back, chest, and core muscles, making it an effective way to build upper body strength while improving stability and body awareness. Here’s how to perform the Three Medicine Balls Push-up with proper form:

Proper Form:

Begin by placing three medicine balls on the ground and positioning them around your body.

Place your palms on two of the medicine balls, keeping them slightly wider than shoulder-width apart.

Position your feet so that the balls support your back feet, creating a bridge-like position with your body.

Execution:

With your palms on the medicine balls and your feet supported by the third ball, engage your core and maintain a straight line from your head to your heels.

This is your starting position.

Push-up:

Lower your chest toward the ground while keeping your body in a straight line.

Aim to lower yourself until your chest is just above the floor.

Return:

8. Push through your palms to raise your body back up to the starting position.

Maintain balance and control throughout the movement.

Repeat:

10. Perform the desired number of push-ups while maintaining proper form.

11. Handstand Push-ups

Handstand Push-ups are an advanced bodyweight exercise that challenges your upper body strength, shoulder stability, and core.

This exercise is a staple in the CrossFit world and can greatly improve shoulder strength and mobility. Here’s how to perform Handstand Push-ups with proper form:

Proper Form:

Begin by facing a wall, standing about 8 to 12 inches away from it.

Place both of your hands on the ground at shoulder width, approximately shoulder distance apart.

Getting Into Position:

Bend at the waist and kick your legs up into a handstand position. Your body should be fully extended, with your arms straight, back flat, and core engaged.

Your feet should be resting against the wall for support while you’re in the handstand position.

Performing the Push-up:

Slowly lower your head toward the ground, aiming to bring it as close to the floor as possible. If you’re unable to touch your head to the floor, it’s perfectly fine to perform a partial range of motion push-up.

Pause briefly when your head is close to the floor.

Push back up with control, extending your elbows until your arms are fully straight. This completes one repetition.

Repeat:

Perform the desired number of Handstand Push-ups while maintaining proper form and control.

Tips:

Ensure your core is engaged and your body remains in a straight line throughout the movement.

Practice against a wall to ensure stability and safety.

If you’re new to Handstand Push-ups, consider performing them with a spotter or using a padded surface for your head until you build strength and confidence.

Start with a manageable number of repetitions and gradually increase the difficulty as you become more proficient.

Push up Variations to Try  – The Conclusion

Hopefully, you loved the above 11 push-up variations. Now, make sure to take action and do them regularly. There is nothing to it but to do it.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David Dack.

Ever thought about how simple running seems? I mean, we’ve got legs designed for it, right? It’s just putting one foot in front of the other at a faster pace.

But here’s the twist – not everyone gets it right.

Running might be as natural as breathing, but nailing that perfect technique is a whole different story, especially for beginners who are just taking their first steps into the world of running. Let’s unravel the mysteries of proper running form together!”

The Importance of Proper Running Form

Alright, let’s talk about why nailing that proper form is absolutely essential.

Avoid the Pain

Picture this: You’re out for a run, feeling the wind in your hair, the rhythm in your stride, and suddenly, ouch! A sharp pain shoots up your leg. Proper form can be your knight in shining armor against these kinds of painful surprises.

Performance Boost

Ever wanted to improve your running times? Proper form can help you do just that. When your body moves efficiently, you waste less energy, allowing you to go faster, longer, and stronger.

Injury Prevention

Nobody wants to be sidelined by injuries. Proper form can reduce the risk of overuse injuries and keep you on the road or trail consistently. Trust me, staying injury-free is a runner’s dream.

The Joy of Running

When you run with proper form, it’s like a dance. Each step feels smooth, controlled, and graceful. It’s not just about being injury-free; it’s about enjoying every moment of your run.

Enter Running Form Mistakes

Today, I’m going to share with you three of the most common form mistakes I see runners make, along with a few practical tips on how to fix them for good.

I have already written extensively about proper running form.

You can check my full guide here.

In the meantime, keep on reading and discover whether you are guilty of breaking some of these running form laws.

Mistake #.1 Slow Cadence

Let’s dive deeper into the first common running form mistake – a slow cadence.

Imagine your cadence as the rhythm of your run. It’s not just a random number; it’s a vital component of your running efficiency and overall performance. Think of it as the beat to which your feet should dance.

Now, the magic number often talked about is around 180 steps per minute. That’s how many times your feet should touch the ground in a minute for optimal efficiency. This cadence reduces stress on your muscles and minimizes the impact on your bones and joints.

But here’s where many runners go wrong: they try to increase their cadence by taking longer strides. That’s not the way to do it! In fact, it’s a big mistake.

So, how do you fix this?

Step 1: Find Your Starting Point

Start by figuring out your current cadence. It’s simple. Run at your natural pace for 30 seconds, count how many times your feet hit the ground, and then double that number to get your steps per minute. For example, if you counted 80 steps in 30 seconds, that’s about 160 steps per minute.

Step 2: Gradual Progress

Now, here’s the plan: gradually increase your cadence by 5 to 10 steps per minute each week. Focus on increasing your turnover without trying to lengthen your strides. Remember, shorter, quicker steps are the key.

Step 3: Metronome Magic

You can also enlist the help of a metronome set to 180 beats per minute. Try to match your steps to the metronome’s beat. It’s like a dance with your feet and the metronome’s rhythm.

Step 4: Agility Ladder Fun

Another fun way to work on your cadence and footwork is to use an agility ladder. This can help you improve your form and coordination.

Mistake #2: Unrelaxed Upper Body

Picture yourself in slow motion – a world-class sprinter, a marathoner gliding effortlessly, or an elite athlete in between. What do you see? Relaxed faces, shoulders loose, and arms moving gracefully.

Running with a relaxed upper body might sound like a simple concept, but it’s often easier said than done. Tension can be an energy thief, making your workouts less enjoyable and hampering your performance. So, let’s talk about how to stay chill while running.

Release the Tension:

First off, become aware of any signs of strain or tension during your run and consciously release it. Tension is often an unconscious process, but relaxation is a conscious choice.

Quick Loosening Exercises:

Practice quick loosening exercises for key areas – your back, shoulders, arms, and neck. For example, at every mile marker or when you feel tension creeping up, raise your shoulders to your ears in an exaggerated manner for 5 to 10 seconds, then let them drop back down into a relaxed position. Do the same with your arms. Lift them and then return them to their ideal, relaxed position.

The Loose Fist and 90-Degree Rule:

To keep your arms and hands relaxed, imagine holding a delicate butterfly or an egg that you don’t want to crush. Maintain a loose fist, and your elbows should be bent at a 90-degree angle. This angle should stay consistent during your backswing; otherwise, you’re wasting precious energy.

Mistake #3: Heel Striking

Ah, the heel strike – the ongoing debate in the running world! Let’s dive into this running form mistake that’s a hot topic among runners.

Heel Striking Explained:

Heel striking is when your feet land heel-first in front of your hips, ahead of your body’s center of gravity. It’s like putting on the brakes with each step, wasting precious energy and potentially causing discomfort and injuries.

Why Heel Striking Might Be an Issue:

• Slow Cadence: Heel striking is often associated with a slow cadence (see mistake #1). Faster cadence is generally more efficient.
• Inefficient: Landing on your heels in front of your body’s center of gravity is inefficient and can hinder your running performance.
• Stress and Injuries: Heel striking can put extra stress on muscles and joints, potentially leading to various aches, pains, and overuse injuries.

The Fix:

While there’s no one-size-fits-all answer for foot strike, here are some general guidelines to help improve your form:

• Quiet Feet: Running should be relatively quiet. If your footsteps are loud, you might be a heel striker.
• Mid-Foot Landing: Aim to land mid-foot or on the ball of your foot, with your feet under your body’s center of gravity. Imagine running over hot coals to help keep your steps quick and light.
• Avoid Forward Lunging: Be mindful not to lunge too far forward with your leading foot, especially when running downhill.
• Practice Drills: Incorporate drills like running backward, skipping, butt kicks, high knees, and agility ladder exercises into your routine. These drills can help you practice a mid-foot landing and improve your overall running form.
• Dynamic Warm-Up: Include these drills in your dynamic warm-up routine before heading out for your run.

When you think about fitness tools, sliders might not be the first things that come to mind. But let me tell you, these inconspicuous champions are packing some serious strength-building punch!

As a runner, I’m here to make a bold claim: you need to add these bad boys to your fitness arsenal, and here’s why.

Slider training isn’t just a trend; it’s a game-changer. These unassuming discs are affordable, versatile, and capable of taking your strength training to the next level. So, if you’re stuck in a workout rut or looking for a fun alternative to your usual routine, sliders are about to become your new best workout buddies.

In other words, sliders will help you glide your way to a stronger, more powerful body. So, what’s stopping you? All you need is a pair of sliders and a bit of space, and you’re ready to embark on this exciting journey of strength and fitness.

Let’s slide into strength together.

The Ultimate Sliders Strength Routine

Are you ready to transform your workout routine without breaking the bank? Well, get ready to meet your new fitness BFF: furniture sliders! These handy little discs are not just for moving furniture; they can take your strength training to the next level.

Meet the Sliders: Your New Workout Pals

Now, before you start thinking you need to splurge on fancy fitness equipment, let me share a secret with you. A good pair of sliders will only set you back around $10 to $35. Yep, that’s it! So, it won’t just be your muscles that are happy; your wallet will thank you too.

Let me introduce you to my personal favorite, the Valslide Sliders. They are the bee’s knees when it comes to sliders.

Why, you ask? Well, they’re light, portable, durable, and incredibly easy to use. These little wonders are about to become your new workout companions.

Getting Down to Business: The Slider Routine

Now, let’s dive into the fun stuff – the workout itself. You’ll want to aim for a couple of sessions per week to really start feeling the burn.

Here’s the game plan:

Perform each exercise in the order listed below. Try to move from one to the next without taking too much of a breather – we want that heart rate up!

Once you’ve completed the entire circuit, catch your breath for at least one minute. Trust me; you’ll need it!

Repeat the whole circuit 2 to 3 times. Yep, you read that right. Your muscles will thank you later.

1. Slider Fly

Imagine this: you’re in a push-up position, sliders under your trusty hands, ready to take on the slider fly. It’s about to get real!

Get Your Game Face On

First things first, make sure your back is as straight as an arrow, and that core of yours is engaged like it’s solving a Rubik’s Cube. That’s the secret to success right there.

Righty Tighty, Lefty Loosey

Slightly bend that right elbow of yours and get ready for a little fly action. Slide your right hand sideways, just like a stealthy ninja on the move. Then, drop into a push-up – no, you don’t need to be a superhero, but you’ll feel like one when you’re done.

Once you’ve aced that push-up, it’s time to gracefully slide that hand back up to where you started. It’s like your hand is on a mission, and the mission is to get stronger!

Switch It Up

But hey, we’re not done yet. Time to switch sides and give that left hand some action. That’s one rep down, my friend.

More Reps, More Power

Now, you’re not going to stop at one, are you? Heck no! You’re going to power through 8 of these beauties because you know that’s where the magic lies.

Additional Resource – Your Guide To VO2Max

2. Slider Mountain Climber

Alright, let’s step it up a notch with the Slider Mountain Climber. Imagine this: you’re in a push-up position, but your feet are resting on those trusty sliders. You’re about to embark on a journey to the peak of fitness!

Base Camp: Push-Up Position

First things first, get into a push-up position. Your arms should be like pillars, strong and directly beneath those shoulders of yours. No slacking!

Climb That Mountain

Now, here’s where the fun begins. Imagine you’re scaling a mountain. Start by pulling that right knee in close to your chest. Hold it there for a quick second – give it a “what’s up” nod – then push it back out.

But we’re not stopping there! Quickly switch sides, like a ninja changing direction. That’s one rep right there.

Speedy Gonzalez

Here’s the deal: you’re going to alternate between those legs like you’re in a race against time. Go as fast as you can, but always keep that form in check. We’re not sacrificing quality for speed here.

Push Yourself to the Summit

How many reps are we talking about? Well, how about 16 to 20? That’s what it takes to complete one set of Slider Mountain Climbers.

3. Ab Slides

Start by assuming the position – we’re talking push-up position, but you’re on your knees for this one. Your trusty sliders should be right under your hands, and your hands should be right under those shoulders.

The Slide of Glory

Now, this is where the magic happens. With a firm grip on those sliders, start sliding your hands out in front of you. But here’s the twist – you’re doing it slowly and oh-so-controlled.

As you slide out, lower your torso towards the ground. It’s like you’re saying “hello” to the floor. But, and this is important, engage those abs! They’re your secret weapon here.

Don’t Overdo It

Now, don’t push it too far. Lower yourself down as much as you can without straining your back. Safety comes first, always.

Hold that position for a second. Feel the burn yet? Good! Now, let’s make our way back. Slowly roll those sliders back to the starting position on your knees. That’s one rep in the bag!

How Many?

You’re aiming for ten reps to complete one set. Trust me, your core will be singing by the end of it. Ready to give it a shot? Let’s slide our way to killer abs!

4. Slider Pike

We’re kicking off in the standard plank position. You know the drill – hands right under those shoulders and your trusty sliders under your feet.

Knees Locked, Butt Up!

Now, it’s time to work that core. Lock those knees in place and start pulling your feet towards your head. Lift that butt up high into the air. It’s like you’re trying to touch the ceiling with your behind – go on, reach for the stars!

Peak of the Pike

Once you’ve hit that peak position, you’re not done yet. Lift those hips up even higher and draw your legs towards your hands. It’s all about that pike position, baby! Pause for a moment up there – soak it in.

Back to Plank

Now, let’s reverse the journey. Slowly, oh-so-gracefully, glide those feet back to the plank position. Your legs should be straight, and your core should be engaged throughout the entire exercise.

Reps for Glory

Additional Resource – Strength Training For Runners

5. Sliding Standard Lunges

Start by getting into an athletic stance. Your feet should be hip-width apart. Now, here’s the fun part – place the ball of your right foot on a slider. Got it? Good.

Hands-on Hips

Place your hands firmly on your hips. It’s time to take control!

Slide and Lunge

Now, here comes the action. Bend that left knee while gracefully sliding your right foot backward. Keep going until your right knee is just about to kiss the floor. That’s your lunge position right there.

Form Matters

Remember, keep that back leg slightly bent, and make sure your front knee is tracking right behind those toes. You want to do this safely, after all

Hold it and Slide Back

Pause for a moment in that lunging glory, then smoothly reverse direction. Glide that right foot back to the starting position. That’s one rep done on that side.

Balance It Out

Now, don’t forget about the other side. You’re going for 10 reps on each side to complete one set

7. Sliding Side lunge

First things first, stand up straight with that right foot of yours planted firmly on a slider. Yep, you’re all set.

Slide and Drop

Now, for the magic move – slide that right foot out to the side while gracefully lowering yourself into a squat position. We’re talking a 90-degree bend in that knee.

Hold It Right Ther

Pause for a moment. Feel that burn? Embrace it! You’re doing great.

Slide Back and Repeat

Time to bring that right foot back to where it all began – your starting position. Nice and controlled.

Balance Things Out

Remember, you’re not done yet! You’re aiming for 10 reps on each side to complete one set.

The Sliders Workout – The Conclusion

Here you have it!

I hope you liked my sliders workout routine. Please take action on what you just learned as soon as you can.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

Cheers

David Dack

Imagine this scenario: You’ve got your workout plan locked and loaded, your favorite gym playlist queued up, and you’re ready to crush your training session. You’ve heard it’s all about the exercises, sets, and reps, right?

Well, hold your horses, fitness enthusiast! While what you do during your workout is undoubtedly vital, what happens in the moments leading up to it can either be your secret weapon or your downfall.

In today’s post, we’re about to unveil the undercover culprits that might be sabotaging your training progress. These are the pre-workout mistakes that, unbeknownst to you, have been lurking in the shadows, undermining your fitness goals.

So, if you’re dead serious about maximizing your exercise routine, stick around, and let’s shine a light on these six pre-workout blunders you need to steer clear of, like a plague threatening to steal your gains.

Static Stretching

Static stretching, where you hold a stretch for an extended period before exercise, is no longer recommended as part of a warm-up routine. Research has shown that static stretching can reduce muscle strength and power, potentially increasing the risk of injury, especially when performed before vigorous exercise.

Dynamic stretching, on the other hand, involves active movements that mimic the exercises or activities you’ll be doing during your workout. These dynamic stretches help increase blood flow, improve range of motion, and prepare your muscles for the specific movements you’ll be performing.

Here are some examples of dynamic stretches you can include in your warm-up routine:

• Leg Swings: Stand next to a wall or support and swing one leg forward and backward, then side to side.
• Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size of the circles.
• Butt Kicks: Walk or jog in place while kicking your heels up towards your glutes
• High Knees: March in place while lifting your knees as high as possible with each step.
• Hip Circles: Stand with your hands on your hips and make circular motions with your hips in both directions.

 Skipping The Warm-up

Skipping a warm-up can increase the risk of injury and negatively affect your workout performance. A proper warm-up helps prepare your body for exercise by gradually increasing your heart rate, improving blood circulation to your muscles, and enhancing joint mobility.

Dynamic stretching, light aerobic activities, and mobility exercises are excellent components of a warm-up routine. They help activate your muscles and prime your nervous system for the workout ahead. Static stretching should indeed be saved for the post-workout cooldown, as it can be counterproductive if done before exercise.

A typical warm-up routine might include activities like light jogging, jumping jacks, leg swings, arm circles, and bodyweight exercises. Spending 10 to 15 minutes on a warm-up can go a long way in enhancing your overall workout experience and reducing the risk of injury. It’s a valuable investment in your fitness and well-being.

Feasting Before Fitness

Eating too much or consuming the wrong types of food too close to exercise can lead to digestive discomfort, cramps, and a decrease in performance.

The general guideline of eating a meal 2 to 3 hours before your workout allows your body enough time to digest the food and convert it into usable energy. It’s essential to choose easily digestible foods that are part of your regular diet. Complex meals, especially those high in fats and fibers, can slow down digestion and cause discomfort during exercise.

If you find yourself hungry shortly before your workout, consider a light and easily digestible snack like a banana, a piece of toast with peanut butter, or a small yogurt. These options provide a quick source of energy without overloading your stomach.

Overhydrating

Proper hydration is crucial for optimal performance and overall well-being during exercise. Overhydrating just before a workout can indeed lead to discomfort and sloshing in the stomach and may even disrupt your training session.

The guidelines you’ve provided are generally sound. Staying consistently hydrated throughout the day is essential, as dehydration can negatively affect both your exercise performance and recovery. Remember that individual hydration needs can vary, so it’s important to pay attention to your body’s signals and adjust your fluid intake accordingly.

In addition to water, consider the use of sports drinks or electrolyte-rich beverages for more extended and intense workouts, especially in hot and humid conditions. These drinks can help replenish lost electrolytes and maintain a proper fluid balance.

Bad Sleep

Sleep is a critical component of overall health and fitness, and it plays a significant role in your ability to perform well during workouts. Insufficient or poor-quality sleep can indeed lead to a range of negative effects, including increased heart rate, reduced focus and coordination, energy depletion, and poor appetite regulation.

Prioritizing sleep as part of your pre-workout routine is essential for optimal physical and mental performance. As you mentioned, aiming for seven to nine hours of sleep per night is a general guideline for most adults. However, individual sleep needs can vary, so it’s important to listen to your body and adjust your sleep schedule accordingly.

In addition to nighttime sleep, power naps can be a valuable tool for enhancing alertness and energy levels, especially if you have a tough workout planned later in the day.

Consistent, quality sleep is not only essential for exercise but also for overall health, recovery, and well-being. It’s an often-overlooked aspect of fitness that can significantly impact your progress and results.

Not Having A Plan

Having a well-structured workout plan is crucial for achieving your fitness goals efficiently and effectively.

Without a plan, you may find yourself aimlessly wandering from one exercise to another, which can lead to suboptimal results and wasted time. Here are some key benefits of having a workout plan:

• Goal Orientation: A workout plan helps you align your exercises with your specific fitness goals, whether it’s building muscle, losing weight, improving endurance, or enhancing overall fitness.
• Efficiency: A structured plan allows you to maximize your time at the gym. You can focus on the exercises that are most relevant to your goals, reducing the risk of overtraining or undertraining certain muscle groups.
• Progress Tracking: With a plan, you can monitor your progress over time, making it easier to adjust your workouts as needed to keep challenging yourself and avoiding plateaus.
• Motivation: Having a clear plan can provide motivation and a sense of purpose during your workouts. Knowing what you’re working toward can help keep you committed and on track.
• Safety: A well-designed plan includes warm-up and cool-down exercises, which are essential for injury prevention. It also ensures balanced training, reducing the risk of overuse injuries.

Taking Anti-inflammatory Drugs

NSAIDs are commonly used to alleviate pain and inflammation, but their effects on the body’s natural healing and adaptation processes during exercise can be counterproductive. Here are some key takeaways:

• Inflammation’s Role: Inflammation is a natural part of the body’s healing and adaptation processes. When you exercise, especially with intensity or new activities, you create micro-damage to muscles and tissues. Inflammation helps repair this damage and leads to adaptation and increased strength and endurance over time.
• NSAIDs and Inhibition: NSAIDs work by reducing inflammation. While this can be helpful for pain relief in certain situations, taking them before exercise may inhibit the body’s ability to respond to the stress of exercise. This could potentially limit the training adaptations and benefits that come from exercise.
• Use of Alternatives: Foam rolling and other self-myofascial release techniques can help alleviate muscle tension and discomfort. Rest and recovery can also be effective in allowing the body to heal and adapt.
• Consult a Healthcare Provider: If you consistently experience pain or discomfort before or after exercise, it’s advisable to consult with a healthcare provider or sports medicine specialist. They can provide personalized recommendations and address underlying issues.

6 Pre-Workout Mistakes That Are Costing You Gains – The Conclusion

If you have any more questions or need further guidance on fitness, nutrition, or any other topic, feel free to ask. Keep up the good work, and keep training strong!

In the meantime, thank you for stopping by.

Keep training strong

David D.

If you’re eager to learn how to run like a professional runner, you’re in for an exciting journey.

Professional runners are known for their dedication, training routines, and techniques that set them apart.

Here are some valuable tips to help you run like a pro:

Why should you consider training like a pro?

Training like a professional runner or incorporating some of their strategies into your routine can offer several benefits, even if you’re not aiming to become an elite athlete.

Not convinced? Let me sell you on it.

• Optimal Performance: Professional runners follow structured training plans and prioritize quality workouts. By adopting some of their training principles, you can improve your running performance and achieve your personal best times.
• Efficiency: Pro runners focus on targeted workouts that maximize results. This efficiency can be especially beneficial for recreational runners with limited time for training. You’ll get more out of your workouts in less time
• Injury Prevention: Professional runners often incorporate strength and flexibility exercises into their routines to prevent injuries. By doing the same, you can reduce your risk of common running injuries and enjoy consistent training.
• Mental Toughness: Learning from the mental strategies of pro runners can help you develop mental toughness, which is valuable not only in running but also in other areas of life.
• Goal Setting: Pro runners set clear, challenging goals and work diligently to achieve them. By adopting goal-setting techniques, you can stay motivated and focused on your running objectives.
• Nutrition and Hydration: Emulating the nutrition and hydration practices of elite runners can lead to better race-day fueling and overall health.
• Coaching and Guidance: Some recreational runners benefit from working with a coach or using training plans developed by professionals. These resources can provide expert guidance tailored to your abilities and goals.
• Enjoyment: Structured training and consistent progress can make running more enjoyable. When you see improvements in your performance, you’re likely to find greater satisfaction in your runs.
• Community and Support: Pro runners often belong to training groups or communities of like-minded individuals. Joining a running club or finding a supportive network of fellow runners can enhance your running experience.
• Health and Well-Being: Regular exercise, goal setting, and a structured training routine contribute to overall health and well-being. Training like a pro can lead to physical fitness and mental clarity.

How To Run Like A Pro

Without further ado, here are some awesome strategies to help take your running performance to the next level.

1. Determine your Goals

Setting and working toward your running goals is a fundamental step in training like a pro runner.

Here are some additional tips on how to set and achieve your running goals effectively:

• Be Specific: Clearly define your goals. Instead of saying, “I want to run faster,” specify a target time or pace, such as, “I want to complete a 5K in under 30 minutes.”
• Make Them Measurable: Use quantifiable metrics to track your progress. For instance, if your goal is to lose weight, set a specific number of pounds or kilograms you want to shed.
• Be Achievable: Ensure your goals are realistic and attainable based on your current fitness level, experience, and available resources. Setting super pushy goals can lead to frustration and burnout.
• Relevance: Ensure your goals are relevant to your personal aspirations and interests. Running goals should be meaningful to you and aligned with your values.
• Time-Bound: Set a deadline for achieving your goals. This creates a sense of urgency and helps you stay accountable. For example, “I will complete my first half-marathon in six months.”
• Break Them Down: Divide your larger goals into smaller, manageable steps or milestones. This makes the journey less overwhelming and allows you to celebrate achievements along the way.
• Write Them Down: Document your goals in a running journal or a digital tracking tool. Writing them down increases commitment and helps you stay focused.

2. Warm up like a pro

A proper warm-up is essential for running like a pro. It helps prepare your body for the demands of the workout or race ahead, reduces the risk of injury, and improves performance.

Here’s a detailed breakdown of a three-step warm-up routine to ensure you’re ready to run at your best:

1. Start with a 5-Minute Gentle Walk:

Begin your warm-up with a slow, 5-minute walk. Walking is an excellent low-intensity activity to transition your body from a resting state to an active one. It gradually increases your heart rate, breathing rate, and blood flow to your muscles. This gentle activity helps to prime your body for more intense exercise.

2. Add Strides (Pick-Ups):

If your training plan includes speedwork, such as sprints or hill repetitions, incorporate strides or pick-ups into your warm-up. Strides are short, fast accelerations that activate your fast-twitch muscle fibers and prepare your body for higher-speed running.

Here’s how to do them:

• Begin with a 2- to 3-minute jog at an easy pace to prepare your muscles.
• Over the course of 80 to 100 meters, gradually increase your speed to near maximum effort.
• After the acceleration, gradually slow down and shake out your legs for 30 to 60 seconds.
• Repeat these strides for a total duration of 5 to 10 minutes.

The intensity and number of strides you perform can vary based on the intensity of your planned workout. For more challenging sessions, include more strides.

3. Dynamic Stretches:

Finish your warm-up with a set of dynamic stretches. These involve active leg movements that mimic the actions you’ll perform while running. Dynamic stretches help improve flexibility and range of motion. Some effective dynamic stretches for runners include:

• Butt kicks
• Walking lunges
• High knees
• Air squats
• Inchworms

Perform each of these dynamic stretches for a short duration, focusing on form and proper technique. Dynamic stretching prepares your muscles for the specific movements involved in running.

After completing your warm-up, start your run at an easy pace and gradually increase your speed until you reach your target running pace. A well-structured warm-up routine like this ensures that your body is primed for optimal performance and reduces the risk of injury.

3. Pro Running Form

Proper running form is essential for efficient and injury-free training.

Here are some key pointers to help you develop and maintain proper running form:

• Stay Relaxed:  Keep your body relaxed throughout your run. Your head should be stacked over your spine, your core engaged, your back flat, and your shoulders relaxed and loose. Tension in your neck, shoulders, or arms can sap your energy and lead to discomfort. If you notice tension building up, take deep breaths and consciously release it.
• Run Tall with a Forward Lean: Maintain an upright posture while running. Avoid hunching your back or leaning forward too much from the waist. Instead, think about running tall with a slight forward lean from your ankles. This posture helps you align your body for efficient running.
• Focus on Cadence: Cadence, also known as leg turnover, refers to the number of strides you take per minute while running. Aim for a cadence of around 180, which translates to 90 strides per minute on one foot. Efficient runners often have a higher cadence, and it can help reduce overstriding and improve running economy. You can use a metronome or a running watch with a cadence feature to help you work on your stride rate.

If you’re interested in further guidance, you can explore running techniques like the Chi Running Method, the Pose method,  or consult with a running coach for personalized feedback and tips.

4. Eat like a Pro

Proper nutrition is crucial for your running success.

To eat like a pro runner, prioritize quality over quantity and focus on fueling your body effectively. Here are some key nutrition tips for runners:

Choose High-Quality Foods:

Opt for high-quality carbohydrates like vegetables, fruits, and whole grains. Incorporate lean protein sources such as low-fat milk, beans, poultry, and lean meats into your diet. Include healthy fats from sources like avocados, olive oil, and nuts.

Timing Matters:

Timing your meals and snacks is essential for optimal performance and recovery.

• Before a Run: Consume a light, easily digestible meal rich in high-quality carbohydrates to provide energy. Examples include oatmeal with a banana, peanut butter on a slice of bread or a fruit smoothie.
• Post-Run: After your run, focus on replenishing your energy stores and promoting muscle recovery by consuming a combination of carbohydrates and protein. Chocolate milk or a glass of milk with a banana are excellent options.
• During Long Runs: For runs lasting longer than 90 minutes, consider fueling with options like sports drinks with electrolytes, energy gels, chews, or other portable snacks. Experiment with different options to find what works best for you.

5. Hydrate like a Pro

Proper hydration is essential for a successful and enjoyable run. Dehydration can significantly impact your performance and overall running experience.

Here are some tips on how to hydrate like a pro runner

• Hydrate Before Your Run: Aim to consume an adequate amount of water before your workout, typically about an ounce of fluid for every 10 pounds of body weight, within an hour or two before your run. Pre-hydrating can help ensure that you start your run in a well-hydrated state.
• Monitor Your Body Weight: Keep track of your body weight changes before and after your run. If you have lost weight during your run, it’s a sign of fluid loss through sweat. For every pound lost during your run, aim to drink at least 16 ounces of fluids to rehydrate.
• Adapt to Weather Conditions: Adjust your hydration strategy based on the weather. Hot and humid conditions can lead to increased sweat rates and greater fluid loss, so you may need to drink more during these conditions.
• Consider Sports Drinks: For longer runs or intense workouts, especially in hot weather, consider using sports drinks. These beverages contain electrolytes (sodium, potassium, magnesium) that can help replace the salts lost through sweat. Sports drinks can also provide carbohydrates for added energy during prolonged exercise.
• Develop a Hydration Plan: Create a personalized hydration plan based on your individual needs and the specifics of your run. Experiment with different strategies to find what works best for you.

6. Breathe like a Pro

Proper breathing is essential for running efficiently and ensuring that your muscles receive an adequate supply of oxygen.

Here are some tips on how to breathe like a pro runner:

Diaphragmatic Breathing:

Avoid shallow chest or throat breathing, as it is inefficient and can lead to hyperventilation.

• Practice diaphragmatic breathing, also known as deep breathing. This technique involves using your diaphragm to draw air deep into your lungs.
• Lie on your back with your hands resting gently on your stomach, just a few inches below your belly button.
• Inhale deeply, allowing your abdomen to rise as you fill your lungs with air.
• Exhale slowly and in a controlled manner, feeling your abdomen fall as you release the air.

This technique maximizes your lung capacity and oxygen intake.

Maintain a Rhythm:

Establish a consistent breathing rhythm that matches your running stride. For example, try to inhale for two or three steps and exhale for the same number of steps.

Find a breathing pattern that feels comfortable for you, and stick with it to maintain a steady flow of oxygen.

Avoid Breath Holding:

Some runners unconsciously hold their breath while running, which can lead to oxygen deprivation and decreased performance.

Be mindful of your breathing and avoid holding your breath. Focus on maintaining a continuous and relaxed breathing pattern.

Practice Controlled Breathing:

During challenging or high-intensity runs, it’s essential to stay in control of your breathing.

If you feel like you’re breathing too rapidly, consciously slow down your breath and take deeper, more controlled breaths.

This can help prevent hyperventilation and ensure a steady oxygen supply to your muscles.

Nasal Breathing:

Some runners prefer nasal breathing, which involves inhaling and exhaling through the nose rather than the mouth.

Nasal breathing can help filter and humidify the air, but it may take some practice to master.

7. Plan your Runs Like a Pro

Planning your runs like a pro can help you maximize your training and achieve your running goals more effectively.

Here are some tips on how to plan your runs:

Create a Weekly Schedule:

Develop a weekly running schedule that includes various types of workouts, such as quality workouts, easy runs, rest days, and cross-training sessions.

Allocate specific days for each type of workout to ensure a balanced training program.

Incorporate Quality Workouts:

Include quality workouts like interval sessions, tempo runs, and hill repeats to improve your running performance.

These workouts help you build speed, endurance, and strength.

Balance Hard and Easy Days:

Alternate hard training days with easy/recovery days to prevent overtraining and reduce the risk of injury.

Recovery days are essential for allowing your body to recover and adapt to the stress of training.

Here is what a weekly running schedule might look like:

• Monday: Quality workout: Interval session.
• Tuesday: Easy/recovery run or cross-train.
• Wednesday: Quality workout: Interval session.
• Thursday: Easy run or cross-train.
• Friday: Rest or cross-train.
• Saturday: Quality workout: Long run.
• Sunday: Complete

Into challenges? Give this 30-day running challenge a try.

8. Keep a Running Journal

Keeping a running journal can be a valuable tool for improving your running performance and overall training experience. Here’s a breakdown of the important things to track in your training journal:

Distance, Duration, and Type of Run:

Record the distance covered during each run, the total duration, and the type of run (e.g., easy run, long run, tempo run, interval workout). This information helps you track your progress and plan future workouts.

Planned vs. Completed Workouts:

Note your intended workout for the day and compare it to what you actually completed. This allows you to assess whether you’re meeting your training goals and making necessary adjustments.

Heart Rate:

If you use a heart rate monitor, record your heart rate data during your runs. Changes in heart rate can provide insights into your fitness level and overall health.

Pains and Aches:

Document any pains or aches you experience during or after your runs. This helps identify potential injury risks and allows you to address them early.

Running Routes:

Include details about your running routes, such as terrain, elevation changes, and surface type. This helps you diversify your training and evaluate performance variations on different routes.

Personal Notes:

Use your journal to jot down any additional observations, thoughts, or insights related to your running experiences. This can be a space for personal reflections.

How To Run Like A Pro – The Conclusion

I guess that’s it for today.

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post.

Cheers

David D.