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.

Ever felt that tingle of excitement when thinking about trail running but immediately overwhelmed by fear of the off-beaten path?

You’re in good company! Venturing into trail running can be like diving into an epic movie scene – exhilarating, yes, but oh boy, those plot twists!

You might be picturing yourself tangled up in roots, wandering aimlessly through the woods, or even having a surprise meeting with not-so-friendly wildlife.

Well, we’ve all been there! Every trail runner, including yours truly, started with a mix of excitement and apprehension. But guess what? I’ve got your back! Together, we’ll tackle those fears head-on and pave your way to some epic trail tales.

Ready to gear up and demystify trail running? Let’s go.

Additional Resource – Here’s how to protect yourself from dogs

Fear # One: Falling While Trail Running

Whether you’re a seasoned trail blazer or a newbie just itching to hit the ground running (hopefully not literally), the fear of falling is as real as it gets.

But let’s have a heart-to-heart here. Life, in general, is packed with unpredictable moments. I mean, how many times have you stubbed a toe on your own furniture? Ouch, right? A study from the Journal of Safety Research highlighted that a whopping majority of accidents actually happen at home. So, if we’re playing the odds game, your living room might be more of a “danger zone” than those scenic trails.

However, let’s get real. Tumbles on the trail? They’re kinda of like battle scars for trail runners – a testament to the rugged paths conquered. If you’re out there exploring undulating terrains filled with rocks, roots, and everything in-between, chances are, gravity might catch you off-guard occasionally.

The Solution

Try keeping a rhythm with about 180 steps per minute. Research from the Journal of Sports Science & Medicine has shown that this swift, chippy cadence can help position your feet squarely beneath you, making those surprise trips less likely.

Oops, did you miss a step? No worries!

Instead of taking a headlong plunge, chin in, core tight, and roll over your leading arm to the back of your shoulder. Think of it as your superhero landing – minus the explosion in the background.

Check this YouTube Tutorial.

Fear # Two: Wildlife Encounters While Trail Running

Whether it’s the rustle of leaves or a shadow darting away, wildlife encounters can make anyone’s heart race faster than their legs!

Here’s the good news: while you’re out there thinking you’re about to star in a live-action wildlife documentary, most of our forest friends are basically thinking, “Human alert! Retreat, retreat!” Yep, these natural inhabitants are pros at detecting us from a distance and usually bail out before we even notice.

In other words, they’re more afraid of you than you’re of them.

The Solution

Make some noise! Think of it as your live concert for the critters. Sing, chat, or shout out an enthusiastic “Howdy!” Not only will this warn the animals of your approach, but it’ll also give you an excuse to finally showcase those shower singing skills.

But let’s address the elephant (or bear) in the room. What if you and a wild animal end up in a surprise meet-cute?

Rule number one: keep your cool. No sudden movements. Just gracefully back away and give them their VIP space.

As for the “race” aspect? These critters have home turf advantage, so trying to outrun them? Yeah, not the brightest idea.

To amp up your trail prep, tossing in some bear mace and a whistle in your kit is a smart move. Trust me, in the slim chance you need them, you’ll be patting yourself on the back for that foresight.

Number Three: Getting Lost While Trail Running

Have you ever had that fleeting, gut-twisting thought, “Uh, where the heck am I?” while clocking miles on a trail? Thankfully, with some handy tips and tools, you can turn that “lost” storyline into a “well-guided adventure” narrative.

The Solution

Think of your first solo trails as your cozy neighborhood jog – something so familiar, you could almost do it with your eyes closed. (Although, let’s not actually test that theory, okay?)

You want paths that feel like an old friend, routes that, if they could talk, would be reminiscing about that time you tripped over that ‘invisible’ root. Loop trails are a great choice here – it’s like running in a circle, bringing you right back to where you started.

Your smartphone? Sure, it’s a powerhouse of navigation. And mapping apps can be real game-changers. But remember, your trusty device isn’t invincible. Between pesky low battery alerts and trees conspiring to block your signal, going digital-only might leave you in the lurch. So, old school it up! For long excursions into the off-beaten path, have a detailed trail map, bond with a compass, and learn to read those topographical lines.

What’s more?

While solo runs have their charm, teaming up can be a smart choice. Consider buddying up with a fellow runner or even joining a trail-running group.

Apart from shared laughter and potential inside jokes, there’s practicality here, too. More eyes on the trail, more brains to decipher routes, and shared experience can make for a much more confident run.

Here’s how to plan your running routes.

Fear # Four: Ankle Sprains While Trail Running

Ankle sprains are a trail runner’s rite of passage. One misstep and you’re suddenly doing the ankle-twist dance nobody signed up for. And if your ankles have played this tune before, they’re more likely to groove to it again.

The Solution

Start by being picky. Seek out those forgiving, well-trodden trails. Let those rugged, ankle-challenging paths be a future conquest when you’re more trail-savvy

Facing a steep ascent or a technical section? Swap that run for a power walk. And here’s the golden rule: look forward. Your eyes should be set on what’s ahead, not inspecting your fancy trail shoes. After all, in trail running and in life, it’s about the journey, not just the step you’re on.

What’s more?

Make sure to keep nimble, and quick steps. This is what I call the art of tiptoeing through the trail of tulips, making you feel as airy and spry as a woodland sprite.

Before you know it, you’ll be gracefully sidestepping those treacherous spots, making it look like you’ve got some trail magic up your sleeve!

Additional Resource – Gaiters For Trail Running

Fear # Five – Being Slow While Trail Running

If road running is like cruising the highway, then trail running? Well, that’s more akin to exploring a winding, ever-changing mountain road. The uneven ground, the quick twists and turns, and the sudden steep inclines: the trails are a different beast altogether.

And here’s a heads-up: that digital pace pal that’s been your loyal companion on urban jaunts? It might do a double-take when you take it to the trails.

The Solution

First things first: shift your mindset. Those wild, adventurous trails don’t care about your mile times. What might seem like a slow crawl amidst gnarly roots and rocks is actually a heart-pumping, skill-honing challenge.

For this reason (and some more), I’d recommend giving your GPS watch a day off. Instead of being in a race against time, pick a duration. Say, if you’ve been ruling the roads at 8 miles an hour, then shoot for an hour of trail exploration. And if you want to keep it simple, an out-and-back route is your trusty sidekick. You get halfway, and it’s time to turn around.

Trail Running Fears – The Conclusion

There you have it.

The above tips and guidelines are all you need to get over your trail running fears.

Now, It’s up to you to take action on what you have just learned.

The rest is just detail.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Are your calves hurting from running and you’re seeking solutions? Then you’ve come to the right place.

Running, while exhilarating, has its quirks – especially when it comes to those pesky calf muscles.

This pain can be the unsolicited “party crasher” of your running spree. And while it might feel like a cruel joke, understanding the root causes and remedies can be your golden ticket back to pain-free miles.

So, whether you’re a newbie runner or a seasoned marathoner, let’s delve deep into why your calves might be hurting from running and how you can make it stop.

Sounds great?

Let’s get started.

Why Do My Calves Hurt When I Run?

Although running has a lot to offer, its high-impact nature can take a toll on your body—especially on your calves. Many training and non-training variables can increase this load.

Let’s discuss a few.

Increases in Training Intensity

You know that feeling when you’re all pumped up and decide to ramp up your training intensity overnight? It can happen to the best of us.

Whether it’s adding extra miles to your weekly mileage, diving headfirst into speed work, or conquering those steep hill sprints, your calf muscles might just throw a little rebellion party.

Why? Because they need time to adapt to this new regime.

Calf Weakness

Now, imagine your calf muscles as little soldiers. If they’re not well-trained and strong, they’ll give in sooner than you’d like. Weak calf muscles are like a weak link in the chain; they can’t handle the stress and might just call it quits.

That’s why you can’t skip the basics and jump into hardcore endurance training without building a solid foundation first.

Calf Tightness

When your calves feel like they’re in a never-ending tug-of-war with your flexibility, trouble’s brewing. This tightness can lead to muscle strains, thanks to that relentless “pull.”

Plus, it messes with your walking style, forcing your heel to part ways with the ground prematurely. Guess what? This puts a boatload of pressure on your forefoot, setting the stage for all kinds of overuse injuries, like those pesky bunions. Ouch!

Improper Running Form

Ever heard of the saying “no pain, no gain”? Well, that can ring true when you’re trying to level up your running technique.

Switching from a heel strike to a forefoot strike is like introducing your calves to a whole new world of challenges. They might protest at first, feeling tight or sore, but don’t fret – it’s just your body adapting to the change.

Dehydration

Your body is like a well-oiled machine, but it needs the right fluids to keep things running smoothly. When you’re not giving it enough H2O, and you’re sweating like a fountain, your calves might decide to rebel with cramps.

The severity of the soreness depends on how parched you are – mild dehydration can lead to chronic tightness, while a full-blown drought can trigger intense cramps and spasms, leaving you with some annoying calf soreness.

Lack Of Warm-Up

Are you experiencing mild but consistent soreness following a run? Your warm-up could be to blame.

Skipping the warm-up forces you to get started on tight and cold muscles. This often triggers muscle spasms while running.

How To Stop Your Calves From Hurting While Running

The exact remedy measures you need to deal with calf issues while running depends on the root-cause of the problem.

Let’s explain a few of the main causes of calf pain in runners and how to deal with each.

Calf Cramps

So, what’s the game plan when you’re in the middle of a run and a cramp decides to gate-crash? First, try to be the peacemaker. Gently stretch and massage the area that’s throwing a tantrum. Think of it as giving your muscles a little pep talk – “Hey there, let’s calm down, shall we?

If the cramp is playing hard to get and won’t budge, try incorporating some leg stretches into your routine for a few moments.

Now, if you’ve tried it all and the cramp is still holding its ground, don’t be a hero – it’s okay to stop running. Your health is the top priority. If cramps become frequent visitors, it’s a good idea to consult with your doctor. They can help you rule out any underlying causes and ensure your running journey stays cramp-free.

Calf Strains

Ah, the not-so-friendly neighbor called muscle strain. It’s time to bring out the RICE method – your trusty first aid kit for handling this unwelcome guest!

Here’s the game plan:

1. Rest: First things first, give that affected leg a break. It’s like telling your muscles, “Hey, it’s time for a little vacation.”
2. Ice: Grab an ice pack or, in a pinch, a bag of frozen peas (they work surprisingly well, don’t they?). Apply it to the injured area for about 15 to 20 minutes, but remember the golden rule – don’t put ice directly on your skin; wrap it in a cloth or towel.
3. Compress: It’s like giving your muscle a gentle hug – use a bandage to compress the injured area. But here’s the kicker: If the pain starts acting up or gets worse, don’t be afraid to loosen that bandage. We’re all about comfort here!
4. Elevate: Elevate that injured leg when you’re sitting or snoozing. It’s like giving your muscle a VIP seat – propped up higher than the rest. This can help reduce swelling and promote healing.

Consider Drugs

When the pain is playing hardball, sometimes you need a little extra firepower to quell the discomfort. In serious cases, consider reaching for nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin.

These medications can be like your trusty sidekicks in the battle against pain and inflammation. They help soothe your discomfort and reduce swelling, giving your body a better shot at healing.

However, it’s important to use them responsibly. Follow the recommended dosage instructions on the label, and don’t make a habit of relying on them long-term without consulting a healthcare professional.

And if you have any underlying medical conditions or are taking other medications, it’s always wise to chat with your doctor before introducing NSAIDs into your routine.

See A Doctor

If you’ve tried all the home treatments in your toolkit and your pain is still putting up a fight, it’s time for a consultation. Especially if you’re dealing with symptoms like swelling, severe pain, pins and needles, numbness, or redness – these are red flags that shouldn’t be ignored.

Here’s what you can expect when you seek professional help:

1. Diagnosis: Doctors and physical therapists are like the Sherlock Holmes of the medical world. They’ll work on unraveling the mystery behind your pain, figuring out what’s causing it, and ruling out any serious underlying issues.
2. Treatment Plan: Once they’ve cracked the case, they’ll create a customized treatment plan just for you. This might include various therapies, exercises, or even medications, depending on your specific condition.
3. Deep Tissue Massage: Some therapists may prescribe deep tissue massage sessions to aid in your recovery. It’s like getting a helping hand to knead away the tension and knots in your muscles.
4. Night Splint: If your muscles are prone to seizing up while you sleep, a night splint might come to the rescue. It helps maintain a gentle stretch in your muscles, ensuring they don’t tighten up overnight.

Additional resource – Iliotibial band syndrome

The Return To Running

The wise move is to hold off on your running adventures until your calf is back in tip-top shape and your knee and ankle are singing the songs of normalcy. Pushing through the pain isn’t a badge of honor; it’s a recipe for disaster.

Why? Because if you rush back into running without giving your calf the time it needs to recover and regain strength, you’re not just risking re-injury – you’re practically inviting it to the party. And trust me, that’s not a party you want to attend.

So, here’s the golden rule: Patience is your best friend in the world of recovery. Give your body the time it needs to heal, rebuild, and come back stronger. The road to recovery might feel like a detour, but it’s the surefire way to ensure you’re back on track, pain-free, and ready to conquer those miles once again.

Kratom gummies have taken the market by storm in recent years, becoming one of the most popular products. The reasons behind their popularity can vary, but one thing is certain – kratom gummies have firmly established themselves as a beloved item among consumers. The aroma, taste, and ease of consumption are some factors that have propelled these tasty treats to the very top of the market. Not only are they a delicious and effortless way to get your daily dose of kratom, but they are also easy to store and transport for on-the-go consumption. If you’re looking for a top-quality product you can trust, buy kratom gummies from Golden Monk. Their exceptional quality and customer service will ensure you get the best kratom gummies available anywhere on the market.

7 Factors Kratom Gummies Are The Best-Selling Product

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Kratom gummies have recently taken the market by storm as a preferred method of consuming the herb. This product has become the favorite choice of many customers for many reasons. Perhaps the most significant of all these reasons is that it offers a non-injection alternative to the traditional methods of consuming Kratom. While injections aren’t necessarily unpleasant, many people still shy away from them due to discomfort. Kratom gummies eliminate this worry, offering the same experience in a pill form that can be enjoyed almost anywhere. This convenience and ease of use make Kratom gummies an attractive option for busy individuals who want to reap the benefits of the herb without the hassle.

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Legalization can make or break a product’s success in the market. This couldn’t be any truer for Kratom gummies, which are currently enjoying widespread popularity as one of the best-selling products in the market. While numerous factors have contributed to their success, their legal status is perhaps the most significant. Kratom, a tropical plant native to Southeast Asia, has been debated recently. Despite its purported benefits, the plant was banned in several states due to its opioid-like properties. However, the legalization of Kratom in several regions has opened up a massive market for its derivatives, particularly Kratom gummies. As consumers become more health-conscious and seek natural alternatives to traditional medications, Kratom gummies provide an attractive option. The fact that they are legal has only added to their appeal.

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Final Thoughts

In conclusion, it is not surprising that Kratom gummies are the best-selling product in the market. The benefits gained from the natural herb Kratom have been widely recognized for centuries. By adding it into a gummy form, not only do consumers get to enjoy the nutritional value, but they also get to experience the ease of consumption. Moreover, Kratom gummies cater to various needs, whether it is to boost energy, alleviate discomfort, improve mood, or reduce tension. With many still discovering the beauty of this product, it is expected to remain popular and highly sought after for years to come. Therefore, if you are looking for a delicious and convenient way to enjoy the benefits of Kratom, Kratom gummies are the way to go.