If you’re on the hunt for the crème de la crème of standing core exercises, you’ve just struck gold. Your core isn’t just about getting that beach-ready six-pack; it’s the powerhouse of your body, the unsung hero behind every move you make.

Why the fuss about core training, you ask?

Whether you’re chasing that dream midsection, leveling up your running game, or simply looking to enhance your athletic prowess, the core stands tall (pun intended!) as the linchpin.

When we say ‘core,’ we’re not just talking about abs. Dive deeper, and you have the lower back, hips, glutes, and even the pelvic floor. It’s like the Avengers of your body, each muscle playing its critical role.

But why core strength matters? Here are two reasons:

• Running Powerhouse: Ever felt the burn in your lower back during a run or those glutes pushing you forward on those uphill climbs? That’s your core doing the heavy lifting. A robust core can be the difference between shaving minutes off your marathon time or stopping mid-race because of fatigue.
• Injury Prevention: No one likes being sidelined due to injuries. A strengthened core can be your protective shield, ensuring you maintain form even as fatigue creeps in. It aligns your posture, supports your spine, and keeps injuries at bay.

Crunches are Baaaad

Let’s talk about a fan favorite – the age-old crunch. I bet you’ve done thousands over the years, right? Well, I’m here to drop a little truth bomb: it might be time to kick crunches to the curb.

Why the anti-crunch sentiment? Here’s the lowdown:

Surface-Level Training:

Crunches? More like superficial muscle ticklers! They tend to focus only on those top-layer abs, leaving the deep and essential core muscles neglected. We want all-around strength, not just a surface show!

Relevance Matters:

As runners, we need exercises tailored to our sport. Classic crunches and sit-ups? They’re not in tune with the unique demands of running. It’s like trying to become a master chef by just making toast. It won’t cut it!

Risk Over Reward:

Repeatedly crunching away can strain your back and neck, leading to potential injuries. Why risk it when there are countless effective and safe core exercises out there?

Standing Core Exercises enters the picture

Ever noticed how most core workouts have you lying down? But here’s a thought: Why not stand tall and challenge your core? That’s where standing core exercises waltz in, and let me tell you, they’re the real MVPs.

Here’s why I’m raving about them:

Hello, Stabilizers! Standing core moves are like a secret handshake with your stabilizer muscles. They engage these hidden heroes better than many traditional floor exercises. And when your stabilizers are strong, your entire body moves better.

The routine I’ll introduce doesn’t just tease your core; it flirts with EVERY muscle in that area. Think obliques, lower back, hip flexors – the whole gang’s here. Talk about efficiency!

As if working your core wasn’t enough, these exercises pull double duty. They’re total-body moves that also rev up your calorie burn. So, while you’re sculpting that midsection, you’re also giving your metabolism a little boost. Surprise! It’s not just an ab routine; it’s a calorie torcher.

Get ready to stand up (literally!) and take your core training to new heights. Let’s dive into this standing core extravaganza!

The Standing Core Workout Routine You Need

Here’s what you’re diving into:

• Duration: A crisp 20 minutes. Perfect for squeezing in before a run, after work, or any ‘me-time’ you can grab.
• Moves: A spicy mix of seven dynamic standing core exercises. Each move is crafted to challenge every nook and cranny of your midsection.
• Repetitions: For optimal results, hit each move for 30 seconds to a full minute, making sure to cycle through them 2 or 3 times.
• Flow: We’re going circuit-style! Keep the momentum and transition swiftly from one move to the next. Trust me; your heart rate will thank you!
• Level Up: Feeling like a pro? Awesome! Integrate equipment like medicine balls, dumbbells, kettlebells, or even a cable to add resistance and elevate your workout intensity.

Standing Core Exercise – 1. Single Leg Reach

Muscles Targeted:

This move is like a mini superhero pose, targeting the entire core while also toning those hamstrings and quads. Plus, as a bonus, it sharpens your balance game!

Proper form

Plant and Pose: Start by firmly planting your right foot on the ground. As you establish your balance, raise your left arm in front of you, palm facing down.

Dip and Reach: As you breathe out, begin to hinge forward from your hips. Simultaneously, extend your left leg straight out behind you. Imagine you’re trying to form a straight line from your left fingertips all the way to your left heel.

Challenge Accepted: Feeling daring? Try to touch your right toes with your left hand. If you wobble a bit, no worries – it’s all part of the balance challenge.

Rise and Shine: Engage those hamstrings and glutes (think of giving them a good squeeze!) to pull yourself back to the starting position.

Count ‘Em Up: That was one! Go for eight of these on your right leg, then switch over and give the left leg its turn in the spotlight.

Sets: Aim to complete this sequence three times on each side.

Standing Core Exercise – 2. Single Leg Squat

Muscles Targeted:

The Single Leg Squat works the entire core.

Plus it improves mobility and balance throughout the pelvis and lower body.

The Single Leg Squat isn’t just another squat—it’s the superhero among squats! Not only does it sculpt your core, but it also promotes impeccable balance and mobility, especially in your pelvis and lower regions.

Proper Form

Stand Proud: Start with feet shoulder-width apart and knees slightly bent. Now, claim your balance on your right leg, making sure it’s firmly planted.

Begin the Descent: Initiate the squat. Think of it as an imaginary chair behind you that you’re trying to sit on. As you bend your knee, let your hips travel back.

Stay Tall: Ensure your spine remains straight. Imagine a string pulling you up from the top of your head.

90-Degree Challenge: Descend until your right knee forms about a 90-degree angle.

Rise with Flair: Power up by straightening your right leg. The trick? Keep your left foot elevated throughout. Think of it as a little dance move.

Need Some Support? If balance is a challenge or you’re still working on your mobility, use a chair or bench as a trusty sidekick. Always remember: Safety and proper form are paramount.

Switcheroo: Once you’ve nailed 8 reps on the right, switch to the left and let it have its turn to shine.

Sets: Shoot for three rounds on each leg.

Standing Core Exercise – 3. Medicine-Ball Slams

Muscles Targeted:

The Medicine-ball Slam is a  great full-body and multi-joint exercise that increases strength and endurance in the core, and it also builds strength in the legs as you drive the ball back up overhead.

Looking for dynamism and power? The Medicine-Ball Slam is your answer! This movement is a delightful mix of strength, speed, and stamina, working wonders for your core and legs. It’s like a mini-explosion of energy every time you slam!

Proper Form

Stand Strong: Your foundation is crucial. Position yourself with a slight bend in the knees, feeling grounded and balanced

Grasp and Guard: Hold the medicine ball securely, positioning it at chest level. It’s your weapon of choice for this workout.

Sky’s the Limit: With all your might, press the ball overhead. Reach high, aiming to fully extend your arms.

Slam Time: Channel all your energy and powerfully drive the ball straight down to the floor. It’s like an emphatic exclamation point!

Retrieve with Poise: As the ball bounces back, transition into a deep squat. Ensure your chest remains uplifted, your glutes are low, and your head stays up. It’s a blend of agility and strength.

Rise and Repeat: Grab the ball, shoot up, and press it overhead once again. The more explosive you are, the better!

Standing Core Exercise – 4. Torso Rotation with Cable

Muscles Targeted:

While using the cable, the torso rotation hits and sculpts the abs and the obliques.

The Torso Rotation with Cable emphasizes a dynamic twist, particularly tuning the abs and obliques. It’s like putting your core on a swivel for some intense sculpting!

Proper Form

Positioning is Key: Stand sideways to a cable pulley station. The handle should be set around elbow height.

Grip and Guard: With both hands, firmly grasp the cable handle. This is your starting point.

Anchor and Engage: Before you begin, root your feet into the ground and tighten your core muscles. Imagine trying to touch your belly button to your spine.

Twist it Out: Maintaining a controlled motion, pull the cable away from the machine by rotating your shoulders outwards. It’s a dance of strength and grace.

Pause and Reflect: Reach your end range and hold for a beat. Feel that deep burn in your obliques? That’s your muscles carving out definition!

Return Home: Slowly, with control, rotate back to your starting position. That’s one rep down!

Repeat and Switch: Complete your set on one side, then turn around and sculpt the other side.

Standing Core Exercise – 5. Knee Cross Crunch

Muscle engaged:

Crunches without lying down? Yes, please! The Knee Cross Crunch targets the entire core, emphasizing those often-elusive obliques. Plus, with its added balance challenge, it’s an all-rounder that boosts stability.

Proper Form:

Steady Start: Begin in a standing position, knees slightly bent, and arms close to your sides.

Weight Shift: Distribute your body weight onto your left foot. Let your right foot touch the ground lightly with its toes.

Engage and Elevate: Tighten your core muscles. As you do, lift your right knee upwards, directing it towards your left elbow.

Crunch Time: As your right knee rises, twist your torso to the left, bringing your left elbow towards the knee. Try to get them to meet on a diagonal line for that deep oblique engagement.

Steady Return: Gently bring your right foot back to its starting position, focusing on stability and control.

Reps and Sets: Aim for 15 reps on one leg, and then switch. That’s one set. Challenge yourself to complete three full sets.

So, you’ve been hitting the weights for a couple of months now, and feeling that sweet strength building up? Awesome! But guess what? It’s time to kick things up a notch. The road to strength, especially for us runners, is a never-ending, fascinating one, and it’s time for your next adventurous leap.

So, grab your water bottle, tie those laces tight, and let’s dash into a realm where we blend that newfound strength with our undying love for the tracks!

Ready to explore some game-changing strategies to sprint your way into being a stronger, more robust runner?

Let’s dive in, step by step, ensuring every stride we take is not just strong, but also smart and sustainable.

Magnificent Seven

Okay, lean in close because I’m about to spill the beans. If you’re imagining some super-secret, highly-guarded list of strength training exercises, think again! It’s actually the basics that pack the biggest punch. Yup, that’s right!

Ever heard of the “Superb Seven”?

No? Well, let me introduce you: squats, lunges, deadlifts, planks, push-ups, burpees, and shoulder presses. These aren’t just my personal favorites’, but according to a study published in the Journal of Sports Science & Medicine, these exercises have been hailed as incredibly effective for comprehensive strength-building.

Plus, if you’re aiming to up your running game, these seven wonders work magic on a runner’s physique.

When you’re beginning, it’s crucial to focus on quality over quantity. So, for starters, let’s keep it low-key with the reps. Aim for two to three sets of 7 to 12 reps.

And hey, don’t forget to give your muscles a breather! A 90-second to two-minute break between sets should do the trick. The key? Perfect that form! Trust me, a well-executed squat or push-up is worth its weight in gold.

Circuit Training

Imagine merging the muscle-defining perks of resistance training with the heart-pounding benefits of interval training. You get a double whammy: muscle-building and a calorie-torching cardio session all in one!

The beauty of circuit training? Personalization! Want to shed some pounds? Or looking to bulk up? Customize it to your goals. The blend of aerobic and strength exercises is like your favorite smoothie – it’s all about what you put into it. And trust me, the variations are only limited by your creativity!

My Go-to Circuit Training Routine:

Okay, let me share a circuit routine I absolutely swear by. You know what’s fantastic about this? Minimal equipment! Just you, a mat, and some enthusiasm. For those looking to level up, feel free to throw in some weights.

The Routine:

• Run: 400 meters. Feel the wind in your hair!
• Air Squats: 20 reps. Feel every muscle.
• Push-ups: 20 reps. Channel your inner strength.
• Burpees: 20 reps. Burst of energy!
• Forward Lunges: 20 reps. Step it up!
• Plank: Hold that position for a solid minute.

The challenge? Transition between exercises without catching a break. Done with a round? Pat yourself on the back! But hold on, there are two more rounds to go!

Between each round, take a 1-2 minute breather. Trust me; you’ll need it!

Embrace Free Weights

With free weights, the world (or, well, the gym) is your oyster! They allow you to target every muscle group without the dance of switching machines.

Say goodbye to those wasted minutes transitioning between machines. With dumbbells and barbells in hand, you streamline your workout.

And please don’t take my word for it. A study in the Journal of Strength and Conditioning Research found that when folks used free weights instead of machines, they activated more muscles. The result? Yep, better fitness gains.

Free weights are like that strict teacher who ensures everyone performs equally. They make sure your dominant side doesn’t hog all the action. The result? Both sides of your body grow harmoniously, achieving that coveted balance and symmetry.

The Magic of Progressive Overload:

Think of strength training as building a tower, brick by brick. The principle of progressive overload is your blueprint. It’s all about pushing your muscles to work a tad bit harder each time.

To keep gaining strength, either add a smidge more weight or sneak in a few more reps at the same weight. Simple, right?

This isn’t just about lifting weights; it’s a universal truth. Whether you’re a runner, a cyclist, or you swear by those kettlebell swings – the principle stands tall.

Doing the same routine on repeat? Uh-oh! You’re not harnessing the power of progressive overload. Your body craves variety and challenge. Give it what it needs!

Say you’re squatting 100 pounds for ten reps this week. Next week, aim for 12 reps at the same weight or stick with ten reps but bump it up to 105 pounds. The key? Steady and gentle progress.

Drop Sets

Also coined the “multi-poundage system,” drop sets are an innovative way to squeeze every ounce of effort from your muscles. Here’s the breakdown:

Start with a strength exercise at a weight you find challenging. Once you hit that point where you can’t do another rep, reduce (or drop) the weight. But hang on – you’re not done! Dive right back in and churn out more reps. The goal? Push until you hit complete muscle failure.

This method helps you recruit more muscle fibers, translating to quicker and more efficient results. It’s all about tapping into those reserves and pushing past your perceived limits.

My favorite way to implement this? Dumbbells. When you max out on a particular weight, quickly swap to a lighter one and continue your reps. Ensure you maintain that impeccable form (no cheating!).

As with all exercises, listen to your body. Complete muscle failure means pushing your limits, but never at the expense of form or safety.

Pack in Protein

No matter how hard you push yourself in the weight room, if you don’t fill your daily Ever heard the saying, “Abs are made in the kitchen, not the gym”? It’s a nod to the undeniable importance of nutrition. And when we’re talking muscle-building, protein is our MVP. Let’s dive into why:

No matter the sweat and grind in the weight room, your muscles crave protein for repair and growth. It’s like the magic potion that repairs those worn-out tissues after a challenging workout.

Beyond building brawn, protein plays a dual role. It helps you feel satiated, waving goodbye to those pesky hunger pangs. No more unplanned cookie raids!

Aim for about 1-2 grams of protein per pound of your body weight daily. So, for a person weighing 170 pounds, we’re looking at a ballpark of 170 to 340 grams. Intense runner or hitting the weights hard? Your protein needs might tick up.

Consider fueling up with around 10-20 grams of protein before workouts—think of it as priming the muscle-building engine. Quick fact-check: that’s roughly equivalent to a hearty serving of Greek yogurt, not necessarily two glasses of milk. After the sweat session? Refuel with a protein-rich meal or shake within an hour. And don’t forget to pair it with some good carbs to recharge those energy stores!

Lean meats, eggs, fish, and dairy are fantastic sources. Can’t meet your targets through food alone? Supplements can fill that gap, but always prioritize real food first.

Schedule Recovery

So, let’s spill the tea. Last week? I took it slow. Yep, you heard that right. No pounding the pavement with runs or feeling the burn under heavy weights. It was all about serene yoga stretches and leisurely walks. Why, you wonder? Let’s dive into the magic of recovery!

Training gives our muscles a workout, resulting in tiny micro-tears. Don’t freak out! They’re part of the growth process. But here’s the catch: muscles heal and grow stronger during recovery. Think of it as your body’s renovation time.

Continuously pushing without proper rest? It’s a recipe for dips in performance, increased injury risks, and the dreaded burnout.

So what’s the solution? One word – deload. Deload is basically our fancy fitness lingo for intentional recovery. Instead of full-blown rest, it’s about lighter training to give muscles a break without total inactivity.

Here’s my golden rule. After every 4th or 5th intense training week, schedule a recovery week. During this time, if you’re into weights, opt for just 60% of your max and halve your reps.

Not into that? Just take the week off. Reconnect with nature through walks, dive into some soothing yoga, take a swim, or treat yourself to a therapeutic massage.

Should you run after leg day? Find the answer here.

A Runner Upper Body Workout

We know the focus is often on those legs, but let’s not forget the importance of a strong upper body! It improves posture balance and gives you that extra push when sprinting to the finish line.

Here’s an upper body routine tailored just for you, ensuring you’re not just fast but also fabulously toned!

• Frequency: Incorporate this routine 2-3 times a week, ensuring a rest day in between to give those muscles some recovery love.
• Choosing the Right Weight: It’s all about challenge without strain. Opt for weights that make those last two reps of each set feel like “I can barely do this” but still maintain perfect form.

The Workout Breakdown:

Push-ups: The classic!

• Sets: 5
• Reps: 12-15

Dumbbell Bench Press: Sculpt that chest and triceps!

• Sets: 4
• Reps: 10-12

Inverted Rows: Great for those back muscles and biceps.

• Sets: 4
• Reps: 10-12

Dumbbell Hammer Curls: Hello bicep gains!

• Sets: 3
• Reps: 12-15

Shoulder Presses: For those strong, runner-worthy shoulders!

• Sets: 4
• Reps: 12-15

And there you have it! Remember, a balanced runner is a stronger runner. This upper body routine will not only help you look balanced but feel and run balanced, too. Stay strong and keep running!

Here’s your full guide to strength training for runners.

As runners, we’re well aware of the pivotal role nutrition plays in our performance.

We carefully consider our carbohydrates for quick energy and our protein for muscle recovery, but what about dietary fats?

Often misunderstood and unfairly labeled as “bad,” fats are, in fact, indispensable to our well-oiled running machines.

In this article, I’m sharing the full guide to dietary fats for runners. More specifically, I’ll delve into the world of healthy fats, exploring their significance in maintaining energy levels, enhancing endurance, and contributing to our overall well-being.

So, let’s lace up and embark on a journey to discover how the right fats can fuel our running success.

Fat Is Not A Villain

Fats have gotten a bad rap over the years, often being labeled as “bad” and “unhealthy.” But, in reality, dietary fats are an essential part of a balanced diet, especially for runners.

While the scientific terminology can be overwhelming, it’s important to understand the different types of fats and their roles in the body. Saturated fats are those that are solid at room temperature, while unsaturated fats are liquid.

But it’s not just about their physical state; these two categories of fats have very different impacts on our health.

The Good—the Unsaturated Fats

Let’s talk about the good guys in the fat world – the unsaturated fats. Unlike their saturated counterparts, unsaturated fats are the superheroes of the fat world, with a host of health benefits to offer. These fats are chock-full of disease-fighting antioxidants, including vitamin E, which helps reduce bad cholesterol levels, decreasing your risk of cardiovascular disease.

The Many Shades of Good Fats

Now, let’s dive into the many remarkable roles that fats play in your body. It’s not just about calories; it’s about keeping your entire system humming along smoothly:

• Vitamin Transport: Fats act as the body’s personal chauffeur for vitamins A, D, E, and K. They ensure these vitamins get where they’re needed, making sure you get the most out of your nutrients.
• Cellular Function: Fats are like the architects of your cells. They maintain the structural integrity, keeping your cells in tip-top shape.
• Immune System Support: Here’s a secret – fats are your immune system’s best friend. They help keep it strong and ready to defend you from invaders.
• Hormone Harmony: Fats have a knack for playing matchmaker with your hormones, particularly estrogen and testosterone. They ensure these essential hormones are produced in just the right amounts.
• Inflammation Control: Fats can be your body’s peacekeepers, helping to control inflammation. This is crucial for your overall health and comfort.
• Glowing Hair and Skin: Want radiant hair and skin? Thank fats for their role in keeping your locks luscious and your skin glowing.
• Energy Reservoir: Think of your stored fat as a savings account for energy. When you’re active, your body taps into this reserve to keep you going.
• Bodyguard and Insulation: Fats are like your body’s personal bodyguards, protecting and insulating your vital internal organs. They create a protective cushion, ensuring your organs are safe and snug.

Additional resource – Can Running Help Cure Your Hangover?

Monosaturated Fats

Now, let’s take a closer look at monounsaturated fats, often referred to as MUFAs. These fats are like the smooth operators of the unsaturated fat world, and they bring more to the table than just good cholesterol levels.

MUFAs stand out because of their unique structure. They contain a single, double bond, which gives them a fluid quality. This fluidity is not only fantastic for your cholesterol levels but also plays a role in maintaining stable insulin levels.

Studies have sung the praises of MUFAs when it comes to cardiovascular health. Incorporating sources of monounsaturated fats, such as olive oil, canola oil, and the beloved avocado, into your diet can be like giving your heart a protective shield. Research has even shown that they may reduce the risk of cardiovascular disease and stroke.

The Polyunsaturated Fats

Now, let’s dive into the world of polyunsaturated fats, often referred to as PUFAs. These fats are like the dynamic duo of the unsaturated fat universe, packing a powerful punch with their multiple double bonds in their fatty acid chain. But what makes them truly essential are the omega-3s and omega-6s they bring to the table.

PUFAs are your go-to source for those essential omega-3 and omega-6 fatty acids. These nutrients are like the building blocks of optimal body functioning, playing a crucial role in various bodily processes.

When it comes to heart health, PUFAs are the unsung heroes. Studies have shown that incorporating polyunsaturated fats into your diet can work wonders. Not only can they help reduce harmful cholesterol levels, but they also give a boost to the good kind of cholesterol. It’s like they’re handing your heart a protective shield.

You can find PUFAs in a variety of foods. From corn and soybeans to sesame and safflower, they’re sprinkled generously throughout nature’s pantry. Nuts and seeds are also excellent sources of these heart-healthy fats.

Additional resource – A list of ketogenic foods

The Bad—The Saturated Fats

Now, let’s talk about the not-so-good guys in the world of fats –saturated fats. Picture them as the villains of the dietary fats universe, the antagonists clogging up your arteries and increasing your risk of heart disease.

But here’s the good news: you don’t have to let them take center stage. By replacing saturated fats with their unsaturated counterparts, you can lower your bad cholesterol levels and reduce the risk of cardiovascular disease.

So, instead of reaching for that creamy ice cream, consider healthier options like nuts and seeds. Your taste buds may not notice much of a difference, but your heart certainly will.

Keeping an eye on your saturated fat intake is crucial, as recommended by the Dietary Guidelines for Americans. Take a moment to scrutinize food labels and make informed choices. Remember, having a little bit of these bad guys now and then won’t cause too much trouble, but an excess can lead to serious consequences.!

The Ugly—The Trans Fats

Now, let’s dive into the ugly truth about trans fats – the sneaky, silent killers of the food world. These little troublemakers lurk in many of our beloved processed foods, alluring us with their irresistible taste while wreaking havoc on our health. What sets them apart from other fats is that they are entirely human-made and don’t exist naturally in foods.

The process of creating trans fats is like a scene from a food lab Frankenstein experiment. Vegetable oils undergo a chemical transformation called hydrogenation, where hydrogen is added to liquid oils to make them solid and stable at room temperature. This process extends the shelf life of foods, which is why trans fats sneak their way into countless packaged and processed items.

Now, here’s the scary part – studies have shown that trans fats can unleash devastation on our health. Not only do they raise the levels of “bad” LDL cholesterol, but they also lower the levels of “good” HDL cholesterol, a double whammy that increases the risk of heart disease, stroke, and type 2 diabetes.

Sadly, avoiding trans fats can be a tricky task since they pop up in many of the processed foods we adore. You’ll find them in baked goods, lurking in fried foods, hiding in margarine, and even disguising themselves as seemingly innocent snacks like crackers and candy bars.

But here’s a glimmer of hope: in recent years, many food manufacturers have begun removing trans fats from their products. The FDA has taken a stand, banning the use of trans fats in processed foods. This means we’re slowly witnessing a decline in the amount of trans fats in our diets.

Additional resource – Best sources of electrolytes for runners

Healthy Fats Needs In Runners

Here comes the golden question: How much fat should a runner be chowing down on? According to the experts, a good rule of thumb is to aim for about 15 to 25 percent of your daily calorie intake to come from healthy fats.

If your daily calorie intake is around 2800 calories, you’re looking at less than 600 of those calories coming from dietary fats. In simpler terms, that’s about 65 to 75 grams of fat per day.

Now, that might sound like a hefty chunk, but let’s clear something up – not all fats are created equal. As a rule, steer clear of those pesky saturated fats that hang out in animal products and instead cozying up to the likes of nuts, seeds, avocados, and fish.

Note – The rules are different if you’re following a ketogenic diet, which will have you getting more than 70 percent of your calories from healthy fats. This, as you can already tell, runs in the face of traditional running nutrition wisdom. Here’s how to combine keto and running the right way.

The List

Here is a long of fat-rich foods.

• One cup of Brazil nuts = 93 grams
• One cup of whipping, heavy cream = 88 grams
• One cup of whole Filberts (hazelnuts) = 84 grams
• One cup of dry and roasted cashews = 63 grams
• One cup of pistachios = 60 grams
• One cup of walnuts = 62 grams
• One cup of silvered almonds = 53 grams
• One cup of dry, roasted, whole almonds = 47 grams
• One cup of sliced almonds = 45 grams
• One ounce of ghee = 28 grams
• One cup of half & half cream = 27 grams
• One cup of fresh coconut = 27 grams
• One ounce of whole macadamia = 21 grams
• One ounce of pecan = 20 grams
• Two tablespoons of smooth peanut butter = 17 grams
• Two tablespoons of creamy or smooth peanut butter = 16 grams
• One ounce of dry roasted peanuts = 14 grams
• One ounce of pine nuts = 14 grams
• Two tablespoons of reduced fat, peanut butter = 12 grams
• One tablespoon of lard = 12 grams
• One tablespoon of regular butter = 11 grams
• 2 tablespoon of Nutella = 11 grams
• ½ cup of evaporated whole milk = 10 grams
• One cup of whole goat milk = 10 grams
• One ounce of white chocolate = 15 grams
• One tablespoon of almond, hazelnut, walnut, and truffle oils = 13 grams
• One tablespoon of soybean, olive, canola, safflower, corn, and sesame oils = 13 grams
• One ounce of pepperoni = 13 grams
• One ounce of dark; 70%, chocolate = 12 grams
• One ounce of Camembert = 12 grams
• One ounce of Havarti = 11 grams
• One ounce of extra black 82%, chocolate = 10.5 grams
• One ounce of regular cream cheese = 10 grams
• One ounce of Gorgonzola = 10 grams
• One ounce of America, processed, cheese = 9 grams
• One ounce of goat cheese = 9 grams
• One ounce of regular cheddar = 9 grams
• One cup of whole milk = 9 grams
• One tablespoon of whipped butter = 8 grams
• One cup of regular chocolate milk = 8 grams
• One ounce of Danish cheese = 8 grams
• One ounce of Gouda = 8 grams
• One ounce of Edam cheese = 8 grams
• One ounce of Parmesan cheese = 7.3 grams
• One cup of regular yogurt = 7 grams
• One ounce of shelled and cooked peanuts = 7 grams
• One ounce of brie = 7 grams
• One ounce of Feta cheese = 6 grams
• One ounce of whole mike mozzarella = 6 grams
• One ounce of fresh Mozzarella = 5 grams
• One ounce of ground beef = 5 grams
• One ounce of low-fat cheddar = 5 grams
• ½ cup of cottage regular cottage cheese = 5 grams
• One cup of low-fat chocolate milk = 5 grams
• One cup of 2% fat milk = 5 grams
• One cup of low-fat yogurt = 4 grams
• One large egg = 4.5 grams
• One small egg = 3.5 grams
• Two tablespoons of reduced-fat peanut butter = 2.5 grams
• One cup of almond of, low-fat almond milk = 2.5 grams
• ½ cup of 2% low-fat cottage cheese = 2 grams

Carbohydrates are your body’s premium-grade fuel, just like your car relies on petrol to hit the road. But here’s the twist – not all carbs are created equal! Some are your body’s best friend, while others can be a bit of a tricky character.

Would you like to learn how to get the most out of this valuable macronutrient? Then you’re in the right place.

In today’s post, I’ll dive deep into the importance and applications of carbs for runners.  Imagine complex carbs as the slow-burning, marathon-running buddies, mainly found in grains. They take their sweet time to digest, offering a steady and reliable stream of energy. Perfect for runners craving that continuous source of fuel.

Now, on the flip side, simple carbs are the sprinters, hanging out in sugary drinks and sweets. They deliver a quick burst of energy but can leave you crashing down. Not exactly the ideal companions for your run, right?

So, how do you strike the perfect balance between these carb buddies? And what’s the magic number when it comes to your daily carb intake? Buckle up as we navigate the world of carbs and unravel the mystery of fueling your runs!

The Main Building Blocks

Carbohydrates are organic molecular compounds made from a cool trio of elements—carbon (C), hydrogen, and oxygen (H2O). What’s intriguing is their unique hydrogen-to-oxygen ratio—twice that of carbon.

These molecular compounds are divided into two main categories:

• The complex carbohydrates—the polysaccharides (mostly starches and fiber) and
• The simple carbohydrates—the monosaccharides and disaccharides (mostly sugars).

Both types, as we are going to see, differ in their chemical structure and the impact they have on your body.

The Carb Conversion Process:

When you munch on carbohydrates, your body works its magic. It breaks them down into glucose. This glucose isn’t just any ordinary sugar; it’s the VIP energy source for your muscles, liver, and bloodstream. Your body knows how precious it is, so it stashes it away in the form of glycogen.

But here’s the kicker: after a long and intense run, your glycogen stores can run pretty low. That’s why it’s crucial to replenish them post-workout. If you don’t, your next run might feel like a drag, with fatigue and reduced performance crashing your running party.

The Carb-Weight Connection:

When you consume more carbs than your body uses, the excess gets squirreled away as fat. It’s your body’s way of saving up for later, like a squirrel storing nuts for the winter.

This is one of the reasons low-carb diets have gained popularity—they trim down the squirrel’s stash. But here’s the catch: your body needs some fat for various functions. So, it’s not about cutting out carbs completely but finding that sweet spot where you have enough energy without squirreling away too much fat.

Simple Vs. Complex

Alright, folks, it’s time for the showdown of the century: Simple Carbs vs. Complex Carbs. Picture this – it’s a dramatic play, and each type of carb is a character with a unique role. But here’s the twist: one’s the villain and the other? Well, it’s the hero we’ve all been waiting for!

The Simple Carbs

Now, let’s dive into the world of simple carbs – or, as we like to call them, the not-so-sweet villains of the nutrition story. If you’ve ever associated soda cans and chocolate bars with this category, you’re right on the money.

The Villains Unveiled:

Simple carbs are like the bad apples of the carbohydrate family, consisting of monosaccharides (carbs with one sugar unit) and disaccharides (carbs with two sugar units). They may seem delightful at first, providing a quick energy kick without the need for any further processing by enzymes – they’re basically the fast food of carbs.

But Wait, There’s a Twist:

Now, here comes the plot twist – the dark side of simple carbs. Simple carbs are notorious for being low in fiber and nutrients. In essence, they’re the “empty calories” – offering little more than a calorie punch to your diet. It’s like paying top dollar for a movie ticket only to find out the show’s been canceled.

The Grim Consequences:

Studies have sounded the alarm on these nutritional mischief-makers. Consuming simple carbs has been linked to a laundry list of health problems, including the dreaded duo of type 2 diabetes and obesity. It’s as if they’re pulling the strings in a puppet show, leading your health astray.

The Golden Rule:

So, here’s the golden rule – avoid these carb culprits like the plague…well, almost. While I firmly stand by keeping simple carbs at bay, I’ll give them a pass for the occasional indulgence or cheat day. After all, life’s too short not to enjoy a sweet treat every now and then.

The Main Sources of Simple Carbs

Here are the main sources.

• Sugar: The sweet saboteur that lurks in everything from your morning coffee to your favorite desserts.
• Syrup: Whether it’s drizzled on pancakes or hidden in processed foods, it’s a sugar-packed trap.
• Candy: The ultimate temptation, promising a quick sugar rush but delivering nothing more than empty calories.
• Cake: A celebration favorite that packs a sugary punch, leaving your health in the lurch.
• Soda: Carbonated trouble in a can, loaded with sugar and devoid of nutrients.
• Beer: Yes, even your beloved brewski can be a source of simple carbs.
• Fruit Juices: These seemingly innocent beverages often harbor high sugar content, making them a wolf in sheep’s clothing.
• White Bread: The refined cousin of whole-grain bread, offering little more than starchy simplicity.
• Pastries: Delightful in taste, disastrous for your diet – pastries are sugar and fat-laden temptations.
• White Pasta: The refined counterpart to whole-grain pasta, giving you empty carbs with each bite.

The Complex Carbs

In a world where simple carbs often steal the spotlight, complex carbs are the unsung heroes waiting in the wings. They might not be the stars of the show, but they bring substance and vitality to your diet.

Nutrient-Rich Powerhouses:

Complex carbs aren’t just about filling your plate; they’re about nourishing your body. When you indulge in these nutritional treasures, you’re not just consuming calories – you’re fueling your body with a cocktail of vitamins, minerals, and fiber that keep your digestive system running like a well-oiled machine.

Calorie-Smart Champions:

The beauty of complex carbs is that they allow you to eat heartily without worrying about calorie overload. You can savor the flavors and textures you love while keeping your weight goals firmly in check. It’s a win-win situation that’s hard to beat.

The Main Sources of Simple Carbs

Here’s where to find them:

• Whole Grains: Think beyond basic white bread – embrace the goodness of quinoa, brown rice, and whole-grain pasta. These options are brimming with fiber and nutrients.
• Vegetables: Broccoli, the stalwart of greens, leads the pack, joined by nutrient-rich sweet potatoes and others. They’re complex carbs in a veggie disguise.
• Legumes: Lentils and beans aren’t just protein powerhouses; they’re complex carb kings, too. Incorporate them into your diet for a double dose of nutrition.
• Pasta: Yes, you can still enjoy pasta! Opt for whole-grain varieties that provide complex carbs with every forkful.
• Fresh and Dried Fruits: Nature’s candy and fruits like apples, berries, and oranges are not only delicious but also packed with complex carbs, vitamins, and antioxidants.

Macros For Runners – Carbs Needs

So, you’ve laced up your running shoes, and you’re ready to hit the pavement. But have you considered how to fuel your body properly for the journey ahead? Carbohydrates are your best running buddies, and knowing how much to consume can be a game-changer.

Here’s the scoop:

The Bare Minimum:

According to the Institute of Medicine, the recommended daily carb intake for the average Joe or Jane is about 130 grams. That’s the bare minimum required to keep your brain, central nervous system, and red blood cells firing on all cylinders.

If you’re a runner, you’re in a league of your own. You’ll need more than that 130-gram baseline. But how much more? Well, that’s where things get interesting.

Carbs Needs to be Based on Training Intensity

Your training regimen plays a pivotal role in determining how many carbs you should consume. Here’s a simple guide to help you find your sweet spot, but remember, one gram of carbs equals four calories.

• Low to Moderate Intensity (45-60 minutes a day): Aim for 2 to 4 grams of carbs per pound of body weight (or 4 to 8 grams per kilogram).
• Moderate to Somewhat Intense Endurance Exercise (60-120 minutes a day): Up the ante with 2.5 to 5 grams of carbs per pound (or 5 to 10 grams per kilogram).
• High-Intensity Endurance Exercise (Over 3 hours a day): This is where it gets exciting. Shoot for 4 to 8 grams of carbs per pound (or 8 to 16 grams per kilogram).

Let’s put theory into practice with an example. If you’re 180 pounds and you’re hitting the pavement, running, and cross-training intensely for 1 to 2 hours daily, you’d want to aim for around 450 to 900 grams of carbs each day.

The Simple Formula

Calculate calorie intake first, then break it down into the right proportions (do the same thing with the other macros)

Here is the simple formula for determining your carb needs in grams:

Step 1.

Multiply the average number of calories you consume in a day by 0.55 to 0.65 (the lower and upper limit of carb consumption).

This helps you work out the average amount of calories from carbohydrates.

Step 2.

Divide the number of calories from carbs by 4 (carbohydrates contain four calories in each gram).

For example, for a 2,300-calorie diet,  Make sure that at least 1300 to 1500 of your calories come from carb sources every day.

Where To Find Them

Here is a list of some of the most common sources of carbohydrates, along with portion size and exact content.

• One cup of sliced plantains = 48 grams
• One medium baked potato = 37 grams
• One cup of yum = 37 grams
• One cup of parsnips = 26 grams
• One medium sweet potato = 24 grams
• One cup of butternut squash = 22 grams
• One cup of acorn squash = 22 grams
• ½ cup of cooked greens or orange veggies (spinach, broccoli, or carrot) = 20 grams
• One cup of tomato sauce = 16 grams
• One cup of beets = 16 grams
• One slice of bread = 15 grams
• One cup of canned/diced fruit = 15 grams
• ½ cup of cooked pasta, rice, quinoa, or polenta = 15 grams
• ½ cup of cooked porridge = 15 grams
• ¼ cup muesli = 15 grams
• One cup of canned/diced fruit = 15 grams
• 1/2 cup of cooked or dried beans, peas, and lentils = 15 grams
• One medium banana, orange, or apple = 12 to 15 grams
• One medium artichoke = 14 grams
• One cup of Brussel sprouts = 12 grams
• One cup of sliced carrots = 12 grams
• One cup of rutabagas = 12 grams
• One cup of broccoli = 12 grams
• One cup of mashed pumpkin = 12 grams
• One cup of sliced jicama = 11 grams
• One cup of collards = 11 grams
• One cup of sliced jicama = 11 grams
• One cup of red cabbage = 11 grams
• One medium cucumber = 11 grams
• One medium potato = 10 grams
• One cup of eggplant = 9 grams
• One cup of turnips = 8 grams
• One cup of okra = 7 grams
• One cup of asparagus = 7 grams
• One cup of Swiss chard = 7 grams
• One cup of spaghetti squash = 7 grams
• One cup of mustard greens = 6 grams
• One medium tomato = 5 grams
• One cup of green bell pepper = 5 grams
• One cup of cauliflower = 5 grams

Are you looking to increase energy levels and improve health with natural remedies and wonder what are kratom shots? Kratom shots have recently become the go-to option for many individuals seeking an herbal alternative to boost mental clarity, relieve stress, enhance moods, and even reduce pain sensations.

But why are these shots considered the best way to consume this unique Southeast Asian tree leaf extract? In this blog post, we will explore the most noteworthy benefits of consuming kratom in shot form, explore various types of products available on the market today, provide a step-by-step guide on how to make your own homemade Shot recipe at home – as well as some safety tips when taking it.

By the end of this article, you’ll have all the information needed to decide if incorporating these powerful tea leaves into your daily lifestyle is right for you!

7 Reasons Kratom Shots Are Considered The Best Way To Consume It

Convenience and portability

Kratom fans are always looking for the most convenient and portable way to enjoy their favorite herbal supplement. Fortunately, these shots have emerged as the clear winner in the convenience and portability department. These easy-to-carry shots come in convenient little bottles and can be consumed on the go, making them perfect for busy people who are always on the move.

Whether running errands or hitting the gym, these shots are the perfect way to ensure you don’t miss a dose of your favorite supplement. Plus, with various flavors available, you will surely find one that appeals to your taste buds. So why wait? Try a shot today and discover the ultimate convenience of Kratom consumption!

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No bitter taste

Many people rave about Kratom shots as the preferred method for consuming this popular herbal supplement. One reason is the lack of the typical bitter taste characteristic of Kratom consumption. Instead, these shots offer a more palatable and pleasant taste experience.

This is especially important for those hesitant to try it due to the taste alone. With these shots, users can reap the benefits of Kratom without enduring the unpleasant flavor. Whether you are new to it or a seasoned user, these shots are worth trying out!

Quick and easy to take

Kratom shots have become increasingly popular among enthusiasts as they offer a quick, easy-to-take alternative to traditional powder or capsules. With these shots, measuring exact doses or dealing with unpleasant tastes or textures is unnecessary. They can be conveniently consumed on-the-go or in social situations.

Thesshots also come in different flavors, giving users a variety. Moreover, these shots generally have a longer shelf life than the powder, ensuring that users have a consistent supply without frequent reordering. Because of these benefits, Kratom shots are considered by many to be the best way to consume it.

Precise dosage

Kratom shots have become increasingly popular as one of the most effective methods for consuming it. One of the main reasons this is the case is because these shots give users precise dosage control.

Unlike other consumption methods, these shots are designed to deliver a consistent and precise amount of kratom with each dose. This is important because it makes it easier for individuals to monitor their intake and ensure they consume a safe and appropriate amount of kratom.

Additionally, these shots are packaged and sold in small bottles that are convenient and easy to carry around, which makes them a great choice for individuals who are always on the go. Overall, kratom shots are an excellent option for anyone who wants to experience the benefits of this powerful plant in a safe and controlled manner.

Variety of flavors available

Kratom shots offer an array of tastes that enhance the drinking experience. Numerous flavors are available that provide users with a wide selection. Each flavor has its unique taste, making it possible for everyone to find their favorite flavor. One of the best things about these shots is the flexibility it offers when it comes to flavor choices.

You could be in the mood for a fruity, sour, or sweet taste, and these shots will provide you with all the options you need. Whether you prefer earthy and herbal flavors or fruitier tastes, Kratom has something for everyone. In addition, these shots are easy to consume and allow users to experience a unique and satisfying drinking experience.

Longer shelf life

Kratom has been widely used for centuries due to its numerous benefits like relaxation and energy boost. It is possible to consume it in different forms, with these shots being the most preferred option. This is because they have several advantages over other methods of its intake. One of the most significant benefits of these shots is their longer shelf life.

Unlike other forms of Kratom, the shots can last for months, making them a convenient choice for people who want to stock up on it. Additionally, these shots are easy to use since they are already bottled, saving users the time and hassle of measuring and mixing it. Overall, these shots are an efficient and effective way to get your daily dose while ensuring it stays fresh longer.

No preparation required

Kratom shots are favored by many because of their convenience. Unlike other methods of consuming it, no preparation is needed before taking a shot. These shots are usually sold in small bottles and can easily be carried around.

With these shots, you no longer have to worry about measuring out dosage quantities or grinding the leaves into powder. Just crack open a bottle and take a shot – it’s that simple. The convenience of these shots makes them perfect for those with a busy schedule.

Plus, they’re discreet, so you can take them on the go without drawing too much attention. Kratom shots are worth considering if you’re new to it or simply want an easy way to consume it.

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Summing It Up

Kratom shots are becoming increasingly popular amongst those looking to effectively consume the plant. Users have reported improved mood, increased energy levels, and enhanced focus. It is important to note that while these shots can be beneficial, it is essential to consult your physician before taking any new supplements or dietary changes. For those looking for a more efficient and concentrated method of its consumption than the traditionally consumed tea, give this shot a try today and see how it could benefit your lifestyle! While there’s no miracle cure-all or magical healing potion, incorporating the natural benefits into your routine could lead to tremendous improvements in physical performance and mental well-being.

Looking for practical tips to help you enjoy long runs? Then you’ve come to the right place.

In a world where speed is often celebrated, long-distance running is the quiet champion of endurance.

It’s not just about racing against others; it’s about racing against yourself, pushing boundaries, and discovering what lies beyond your comfort zone.

Whether you’re a seasoned marathoner or someone contemplating your first long run, you’ve come to the right place.

This article is your guide to not only surviving but truly enjoying those extended journeys on foot. We’ll delve into strategies that will not only make your long runs bearable but turn them into a source of exhilaration and accomplishment.

So, lace up your shoes because we’re about to explore the secrets of making long-distance running a gratifying experience. Let’s embark on this journey together.”

1. Get Ready

As Woody Allen once wisely quipped, “80 percent of success is showing up.” The remaining 20 percent is all about the details. So, let’s lace up those running shoes and dive in.

First things first, you don’t need a mountain of gear to start running. All you really need are a pair of comfortable, well-fitting running shoes, suitable running attire, and perhaps a trusty watch. Once you’ve got these essentials squared away and ready to roll, you’ll find it much easier to simply step out the door without second-guessing yourself.

Now, here’s an important piece of advice, especially for those new to the world of running: don’t rush into long distances. Pushing yourself too hard too soon can lead to injuries, and that’s definitely not what we’re aiming for.

The key to a safe and injury-free running journey is to build your foundation carefully and then gradually increase both distance and speed. This is where the walk-run method comes in handy. It’s a fantastic way to build up your stamina and cardio fitness safely.

To guide you on your journey, here are three articles that offer valuable insights:

• “The 8-Week Beginner Running Program“
• “Absolute Beginner’s Guide to Running“
• “How To Start Running With 5 Simple Steps”

Now, here’s a pro tip: preparation is your best friend when it comes to long runs. The night before your run, gather all your running gear – clothes, shoes, your trusty watch, and even your favorite tunes if you’re into that. Plan your nutrition and map out your running route. In essence, get everything sorted and ready before you hit the sack. This way, you eliminate those pesky early-morning excuses that might try to hold you back.

Have trouble sticking to a morning running routine? Check this article.

2. Keep the Tanks Humming

To ensure your long runs are a gazillion times better, you’ve got to keep those running engines humming with the right fuel. Long runs are voracious beasts, and they’ll certainly deplete your energy stores.

So, here’s the deal: to conquer those long miles, you need to nourish your body properly, or you risk discomfort, early fatigue, burnout, and a host of other health issues.

Now, let’s be crystal clear here – a long run is not a free pass to indulge in unhealthy eating. It’s not a green light for processed foods, sugars, cakes, or cola.

You get the drift, right?

So, here’s the how-to for keeping those tanks full and your running engines roaring:

Step 1: Pre-run Meals

Make your pre-run meal a top priority. Even if it’s just half an hour before you hit the road, refuel those tanks with the right stuff.

For some delicious pre-run meal ideas, check out “Pre & Post-Run Nutrition – What & When to Eat For Maximum Running Performance.”

Step 2: Fuel During the Run

Don’t wait until you hit a wall to refuel during your run. Start taking in those much-needed calories around mile 4 or 5.

Waiting until your energy levels plummet is a recipe for misery. Aim for 150 to 200 calories per hour – enough to keep you going without upsetting your stomach.

Step 3: Hydration is Non-Negotiable

Stay hydrated – before, during, and after your run. Hydration is absolutely key, especially on those hot days. Sip water throughout the day and during your long runs.

But here’s the secret sauce – it’s all about experimentation. There’s no one-size-fits-all solution here. You’ve got to figure out what works best for you and stick with it for the long run – both literally and figuratively.

For the full guide on eating during long runs, check my post here.

3. Run to Music

Running to music can transform a long run into an enjoyable and efficient experience. It has the magical power to whisk your mind away from fatigue, aching legs, and those pesky doubts that sometimes creep in during a run.

But here’s the catch – there’s a downside to cranking up the music to the max while running.

It can cut you off from the world around you, potentially causing permanent ear damage. Moreover, it might drown out your body’s signals of pain and discomfort, which could eventually lead to injury and burnout.

So, if you’re a music-loving runner, here’s how to do it right:

Step 1: Craft Your Playlist

Plan your own playlist. Opt for songs with a slow tempo, ideally between 70 to 80 beats per minute (BPM). These tunes are the perfect companions for your long runs.

While songs with over 100 BPM can get your heart pumping and boost motivation, they’re better suited for high-intensity workouts like intervals and fartleks.

Step 2: Slow is the Way to Go

For those serene, low-intensity long runs, slow-speed songs are your best bet. Dr. Costas Karageorghis from Brunel University London has research to back this up. Trust me; these slower songs are your secret weapon for keeping a steady pace and enjoying the journey.

Step 3: Stay Aware and Mindful

Now, here’s the golden rule: never let your music disconnect you from your surroundings. It’s crucial to maintain situational awareness while you run. Be mindful of where you’re running, and never, ever ignore your body’s signals of discomfort or pain.

And here’s a little bonus tip: if music isn’t your thing, consider tuning into audiobooks or podcasts.

They’re fantastic alternatives that can keep your mind engaged during those long stretches of road.

4. Avoid Chafing

Chafing is every runner’s arch-nemesis. It’s the kind of irritation that can turn a long run into an ordeal. But fear not because we’re here to make sure you stay “chafe-free” and keep the joy in your run.

The Downside:

Honestly, it’s tough to find a downside to avoiding chafing. It’s like having a smooth, pain-free run, which is pretty much what we all want, right?

So, let’s skip the downsides and jump right into how to do it.

How to Do it:

• Choose Moisture-Wicking Fabric: Wear clothing that wicks away moisture and sweat. This helps reduce the friction that causes chafing. Experiment with different fabrics and sizes to find what works best for you.
• Lube Up: For those hot spots like inner thighs, nipples, arches, and toes, use a quality lubricant. It creates a protective barrier and reduces friction. Don’t forget to tape these areas if needed.
• Invest in Proper Gear: Run in good-fitting shoes to prevent blisters and other lower-body issues. Head to a specialized running shoe store and get fitted properly. It’s not just about avoiding blisters; it can also prevent various running injuries and enhance your overall performance and enjoyment.
• Affordable Running Shoes Exist: You don’t need to break the bank for quality running shoes. Around $100 can get you a great pair that suits your needs.

5. Run with a Buddy

Running with a buddy can be a game-changer for your long runs.

Countless studies have shown that exercising with a partner or in a group can boost your stamina, make your workouts feel less exhausting, and turn your training sessions into enjoyable social hours.

When you run with a partner, you get to share the road and the conversation. This is crucial because long runs should be kept at a conversational pace – you should be able to run and chat comfortably at the same time.

Now, here’s a little secret: I used to have a running partner, my cousin, who was also my mentor during the early years of my running journey. Those weekend 15-milers were a lot more fun with him by my side.

The Downside:

But here’s the catch – relying solely on one running partner can be a bit risky. What if you have a falling out, or they’re out of town, busy, injured, or just in a bad mood? The list goes on. That’s why you need to have a few tricks up your sleeve and be flexible in your approach.

How to Do it:

• Find the Right Partner: Before you hit the road with a potential running buddy, make sure you both have similar fitness levels and goals. Discuss your running schedules – when and where you’ll run – and establish your pace goals.
• Be Open to Variety: Running with multiple partners or joining a running club can be a great way to diversify your running experience and reduce dependence on one person. Embrace Solo Runs: Sometimes, running alone can be a beautiful and meditative experience. Learn to enjoy your own company and relish the solitude of the open road.
• Explore Online Resources: If you’re surrounded by people who don’t share your passion for running, or you’re a bit shy, turn to the internet. There are plenty of online resources, like meetup.com, buddyup.com, runners’ forums, and social media, that can help you connect with like-minded runners in your area.

6. Know the Route

Nothing can put a damper on your long run, quite like getting lost along the way. It’s a nightmare scenario, especially when you’re out on the trails where public transportation is nowhere in sight to rescue you.

Plus, you might be tired, exhausted, or worse – injured – making walking back seem like an insurmountable challenge.

The Downside:

Now, here’s a pitfall to watch out for some runners become creatures of habit, sticking to the same tried-and-true route week after week.

While consistency is good, this approach can lead to monotony and ultimately drain your motivation to train. So, it’s crucial to change things up from time to time and explore new routes to keep things fresh.

How to Do it:

• Plan Your Route: Before embarking on your long run, have a general idea or a set of trails you’d like to explore. Know where you can hydrate and refuel, especially if you’re planning to run for more than an hour.
• Stay Safe: Carry your phone with you, and make sure it’s fully charged. GPS can be a lifesaver if you find yourself off-course. Additionally, have some cash on hand for emergencies.
• Embrace Exploration Runs Sparingly: While it’s fun to go off the beaten path and discover new trails and routes, reserve these exploration runs for occasional adventures. It shouldn’t be your default mode for long runs, as getting lost repeatedly can take the fun out of the experience.

7. Break up the Long Run

Breaking up your long run is a smart strategy to make those daunting distances feel much more manageable. It’s all about tricking your brain into thinking you’re tackling a series of shorter, easier courses instead of one seemingly endless journey.

The Downside:

Now, if measuring distance seems challenging, don’t fret. Instead of breaking up mileage, you can divide the duration of your run into manageable chunks.

Think 15- to 20-minute segments, for example. It’s essential to keep the entire distance or duration realistic and within your fitness level. Pushing too hard can lead to exertion or injury.

How to Do it:

Here’s the secret: approach your long run like you would eat an elephant – one bite at a time. Break it into three to four increments, depending on the total distance and your preference. For instance, if you’re planning a 15-mile run, divide it into three to four-mile segments. Then, focus on completing one segment at a time.

By doing this, you make the distance feel easy peasy. Three or four miles at a time? Totally manageable. Plus, it helps you maintain a more manageable pace throughout your run, ensuring you finish strong.

8. Reward Yourself at the End

Rewarding yourself at the end of a long run can be a game-changer, making those miles more enticing and motivating. It’s backed by research, which shows that the mere anticipation of a reward can supercharge your motivation.

The Downside:

Now, here’s a word of caution: the “reward yourself with food” mantra may not be the best choice. Post-run nutrition is vital for recovery and providing your body with the nutrients it needs for repair and replenishment. Indulging in unhealthy eating as a reward for a healthy run can backfire in the short and long term.

How to Do it:

Instead of reaching for junk food, decide in advance what pleasurable activity you’ll treat yourself to after completing your run. The possibilities are endless – a long, relaxing bath, a soothing massage, a pedicure or manicure, a delicious and nutritious dinner, a trip to the movies, or diving into your favorite book by a beloved author.

The key is to choose something that genuinely brings you joy and makes you look forward to your post-run reward. However, if you still want to reward yourself with food, that’s perfectly fine – just do it in moderation.

9. Keep Doing it

In order to get good at running, you will simply have to run more.

To become a better runner, there’s no secret formula – you simply have to run more. The more you run, the more your brain and body become adept at using the right muscle fibers, allowing you to run with greater efficiency and less effort.

So, keep running, and then run some more. But remember, these adaptations take time, and there’s no overnight transformation. Consistency is key.

The Downside:

While running more is essential, it’s crucial to understand that more isn’t always better. Quantity should never overshadow quality. Overdoing it can lead to burnout, injuries, and frustration.

To avoid this, incorporate recovery weeks into your training program, typically every fourth or fifth week. These weeks should prioritize rest and rejuvenation. Additionally, consider adding recovery runs to your schedule.

How to Do it:

To make running a lifelong habit, turn regular exercise into something that’s second nature to you. Human beings are creatures of habit, and we tend to repeat physical and mental patterns without even realizing it.

You can use Tony Schwartz’s approach from “The Power of Full Engagement” to turn running into a lifelong habit. Simply stick with your desired running behavior (the habit) for at least a month without fail.

Initially, it might be challenging, but after a few weeks, long runs will become a part of your daily life. Running will become as automatic as brushing your teeth.

Incorporate your workouts into your schedule for the upcoming four weeks and commit to checking them off your list. It may be tough at first, but with time, regular exercise will become a natural and enjoyable part of your life.

Picture this: You’re about to embark on a journey that will not only challenge your fitness but also transport you to the exhilarating feeling of conquering steep terrains, all from the comfort of your indoor treadmill.

Whether your treadmill reaches the heights of a 15 percent grade or stops at a sturdy 10 percent, we’ve got a heart-pounding adventure in store for you.

But wait, there’s more! If you’re seeking the ultimate challenge, it’s time to lace up those sneakers, adjust your speed, and take on my 20-minute hike treadmill workout.

This workout isn’t just about breaking a sweat; it’s about building endurance and strength while exploring the world of incline training right at home.

Whether you’re a beginner starting at a comfortable 2.5 to 3 mph or a seasoned pro ready to crank it up to 5 mph, you’re in control. This journey is about tailoring the challenge to your fitness level and goals, and I’m here to guide you every step of the way.

Ready?

Let’s go

What Is Incline Training On The Treadmill?

Treadmill incline training, often referred to as hill training, is a workout technique that involves raising the front of the treadmill to simulate an uphill climb.

Most modern treadmills are equipped with an incline feature, enabling users to simulate uphill terrains. These inclines can range from a gentle slope to a steep mountain.

While it might sound straightforward, the benefits it offers are anything but ordinary.

Let’s dive into what makes this training method so valuable.

Enhanced Cardiovascular Health:

One of the standout benefits of incline training is its ability to elevate your heart rate and challenge your cardiovascular system. Research shows that uphill running or walking can improve your VO2 max, a measure of aerobic fitness, which is essential for endurance athletes and anyone looking to boost their stamina.

Calorie Burn and Weight Management:

If you’re aiming for weight loss or maintaining a healthy weight, treadmill incline training can be your ally. The added resistance of the incline makes your body work harder, resulting in more calories burned during and after your workout.

Leg Strength and Muscle Toning:

As you climb that virtual hill, your leg muscles – quads, hamstrings, glutes, and calves – get a serious workout. This strength development not only improves your running or walking performance but also helps in injury prevention.

Time Efficiency:

Incline training allows you to achieve effective workouts in less time. You can get a challenging session in as little as 20-30 minutes, making it an excellent option for those with busy schedules.

Mental Toughness:

Tackling incline training builds mental resilience. The uphill battle, whether you’re walking or running, is as much a psychological challenge as it is a physical one. Conquering those inclines can give you the mental edge needed to push through other fitness goals.

Safety Precautions For Treadmill Incline Training

While treadmill incline training offers an array of benefits, it’s essential to approach it with mindfulness and safety in mind. Here are a few key points to consider:

• Start Slow: If you’re new to incline training, ease into it. Begin with a modest incline level that you can comfortably walk or jog on. Gradually increase the incline and intensity as you become more accustomed to the workout.
• Proper Form: Maintain good posture and proper running or walking form, even on inclines. This helps prevent strain or injury and ensures that you’re reaping the full benefits of the exercise.
• Listen to Your Body: Pay close attention to how your body responds to incline training. If you experience pain or discomfort, particularly in your hip flexors, it’s crucial to address it. Overexerting on steep inclines can lead to injuries.
• Know Your Fitness Level: Understand your current fitness level and set realistic goals. Whether you’re a beginner or an experienced athlete, there’s room to challenge yourself safely within your capabilities.

Getting Started with Treadmill Incline Training

Now that you’re familiar with the fantastic benefits of treadmill incline training, it’s time to delve into the nitty-gritty of getting started.

Before you embark on your uphill journey, there are several essential considerations to keep in mind.

Setting Up Your Treadmill

Before you start your incline training, familiarize yourself with the controls and settings of your treadmill. Most treadmills offer the option to adjust both incline levels and speed. Here are some guidelines:

Adjusting Incline Levels:

The beauty of treadmill incline training is the ability to customize your workout. Begin with a modest incline, especially if you’re new to this type of training. A 4-5 percent incline is an excellent starting point. As you get stronger, you can gradually up the incline level.

Managing Speed:

Your walking or running speed on the treadmill is equally adjustable. If you’re a beginner, start at a speed of 2.5 to 3 mph and maintain it during your workout. Up for the challenge?  Feel free to increase the speed, but always ensure it aligns with your fitness level and comfort.

Alright, no more chit-chat. Time to dive into that invigorating routine!

Warm-Up:

Begin your treadmill hill hike with a proper warm-up. Ease into it by walking or jogging slowly for five minutes. During this time, we’re going to add a little spice. Gradually, over the course of these five minutes, increase the incline by 1% every minute while maintaining the same speed. By the end of these five minutes, you’ll be standing tall on a 4 to 5 percent incline.

Two-Minute Incline:

Now, let’s kick it up a notch! Ramp that incline up to a challenging 8 to 10 percent while keeping your speed consistent. Aim for a perceived exertion level of around 7 on a scale of 1 to 10. This is where the real fun begins.

One-Minute Recovery:

Okay, take a breather! Reduce your incline to a comfy 4 to 5 percent while maintaining the same speed. This is your chance to catch your breath and gear up for the next round.

Three-Minute Incline:

It’s time to tackle a 12 percent incline, but don’t worry; it’s only for three minutes. If you’re feeling feisty, you can increase your speed for an added challenge, but make sure your Rate of Perceived Exertion (RPE) stays below 8 on a scale of 1 to 10.

One-Minute Recovery:

You know the drill by now – back down to a 4 percent incline. Recover and recharge for the grand finale.

Four-Minute Incline:

Here comes the big one! Crank up that incline to a whopping 15 percent and keep it there for a solid four minutes. This is where champions are made. Maintain excellent form throughout, and aim for an RPE of 9. Push yourself to the limit!

Five-Minute Cool Down:

You did it! Now, it’s time to wind things down. Gradually reduce your incline to a gentle 2 percent and jog slowly for five minutes to cool down. You’ve conquered the hill, and now you’re coming in for a smooth landing.