David Dack

Looking for the best mountain running tips? Then you’ve come to the right place.

though running on a mountain can be a truly transformative experience, it’s no easy walk in the park.

The steep terrain, the technical trails, and the lung-searing thin air will challenge your body (and mind) like nothing else.

But the rewards more than make up for all the trouble.

Once you reach the top, you’re treated to fresh air, pristine views, and an unrivaled sense of accomplishment.

What could have been a boring yet another run has turned into something that engages all of your senses and is a welcome change to the usual weekend plod.

What’s more?

Tackling mountains makes your training more fun and helps take your running performance to a whole new level.

How To Start Mountain Running

In today’s post, I’ll share a few guidelines to help you get started with mountain running the right way so you can improve your readiness, technique, endurance, and enjoyment.

Sounds great?

Let’s get started.

Get The Right Mountain Running Gear

Heading into the mountains for a run differs from pounding the urban streets.

Weather conditions can change fast in higher elevation, and storms can roll in quickly.

This could mean cold rainstorms or scorching hot weather.

Therefore, having the right mountain running kit is key for safety and comfort.

Here’s what you need:

• Fuel and hydration. To stay well-fueled and hydrated, take a small snack or energy bar and enough water. In addition, I’d recommend using a small fanny pack and/or waist belt for short jaunts.
• Sun protection. Protect yourself with sunscreen, but do not apply too much, as it can block sweat pores and cause you to overheat. Sunglasses are also a must.
• Base layer. This one should be made from breathable, high-performance, moisture-wicking fabrics. Your socks should also be synthetic or wool. Avoid cotton at all times.
• Lightweight wind jacket. It can get very windy and wet fast on top, so a water- or windproof jack is a must.

Don’t worry about it, though.

The more experience you gain from mountain running, the more it’ll help you become more in tune with your needs over time.

Pace Yourself Running Up A Mountain

Your mountain running pace is likely slower overall and much less consistent from the mile to a mile than when running on paved, flat surfaces.

While you might be able to log in an 8-minute mile on the road, don’t be shocked if, on mountainous trails, your average pace works out to 12 to 15 minutes per mile—or even slower.

As a rule, run according to your effort instead of pace.

This means adjusting your pace to the terrain: run quicker on flat-ish sections on well-worth tracks or paths, but take your time on steep and technical terrains.

Slow down or speed it up as it feels right.

Here’s how often you should run per week.

Master The Technical Terrains

Getting into mountain running isn’t complicated, but there’s more technique involved than you might realize.

Think of mountain running as an obstacle-course run, an endless romp over roots and rocks.

Here’s how to improve your technique.

Over technical surfaces, shorten your stride length so you can easily navigate the terrain and react without overstriding.

The steeper the slope, the smaller the steps.

This helps you maintain a good pace and prevents you from getting tired.

The same goes for steep hills, both up and down.

Power hike if the slope is over 20 degrees and when going up a long trail.

This should also help you up there with technical footing and altitude.

You can also develop your ability to move efficiently through technical terrains by going for long hikes through talus or scree fields, especially if you’re prone to ankle sprains and/or have poor balance and coordination.

Stay Safe On The Mountain

If this is your first time running in the mountains, please pay attention to safety.

By their very nature, mountainous paths are far-off than pavements or roads.

You’re also exposed to elements and wildlife, so getting help if things go south is more of a challenge.

Here are a few things to keep in mind.

• Don’t run alone. Instead, run with your buddies or a dog if possible. Running with others provides an element of safety in case things turn south.
• Leave word. Tell someone where you’re going to run and the expected return time. God forbid, if you get lost or hurt, at least someone else knows where you are.
• Have network. Take a cell phone with you, not just for selfies, but for safety. In case of network, coverage is an issue, take a trail map and monitor where you are along the trail as you go.
• Plan your course. Know where you are running and estimate how long it will take you.
• Be mindful. Always pay attention to what’s going on around you.

Don’t let your guard down.

Try A Mountain Race

Mountain racing is ideal for testing your mettle in endurance and long-distance racing.

Taking place on the world’s toughest and most challenging terrains, these races are the pinnacle of fitness tests and the best way to push your physical and mental resolve to the breaking point.

Here is a list of five of the toughest mountain races in the U.S.

Breck Crest

Organized by the team at Maverick Sports, the Breck Crest is a running event that features a variety of races of different lengths: a 10K, a 13.3-mile half marathon, and a 23-mile beast mountain marathon course (called a marathon thanks to the challenging terrain).

Breck Crest takes place in the heart of the pristine Ten Mile Range in the Rocky Mountains above Breckenridge, Colorado. The racecourse traverses over the magnificent high alpine terrain, full of breathtaking mountain views, alpine lakes, and wildflowers.

Fees: The 10K costs $40, the Half $65, and the Marathon $80.

The Official Website – http://www.mavsports.com/breck-crest/

Mid Mountain Marathon

Presented by ZB Sports, Mountain Trails Foundation, and Snyderville Basin Recreation, the Mid Mountain is a 26,2-mile trail running event that kicks off at Deer Valley Resort, traverses Park City Mountain Resort and the colony before descending and finishing in the Canyons base area.

The single-track racecourse begins at about 8,000 ft of elevation and peaks at about 8,400 ft, taking runners through pristine forests and the stunning views of Park City and The Canyons.

The downside is that organizers limit the number of participants to 400, so register as early as possible to snatch a spot.

Fees: 70$ to 90$.

Official Website – http://mountaintrails.org/event-race-mtf/mid-mountain-marathon/

Barr Trail Mountain Race (BTMR)

Organized by Team Colorado, a nonprofit organization of elite trail runners, BTMR is a 12.6-mile competitive mountain trail running event held in July at the Manitou Springs Cog Railway Train Depot, Colorado.

Runners start the race in Manitou Springs at about 6,570 ft and climb up Pikes Peaks’ iconic Barr Trail to Barr Camp (10,200 ft) before racing back and finishing off with a fast trip back to the starting line.

Fees: $55 to $80

Official Website – https://barrtrailmountainrace.com/

Loon Mountain Race, Lincoln, N.H.

Presented by Acidotic Racing in Lincoln, New Hampshire, this race is one of the most competitive hill climb races in the U.S.

Loon Peak race will force competitors to run roughly 5,5 miles with 2,200 ft of vertical gain. The racecourse averages about 15 percent grade, with some sections of more than 40 percent.

The last mile of the race is straight up the infamous Upper Walking Boss, roughly one kilometer on a rock and grass-covered slope with angles exceeding 40 percent grade. This makes it one of the hardest and most challenging finishes in the fast-growing sport of mountain running.

Fees: $50

Official Website – loonmountainrace.com

How To Start Mountain Running – The Conclusion

There you have it.

If you’re looking to make mountain running a part of your workout routine, the above measures are enough to get you started.

The rest is up to you.

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

Thank you for dropping by.

Looking to join a running group? Then you have come to the right place.

Joining a running group is a good idea, but what if you’re worried about logging the miles in the company of a bunch of strangers?

The experience can be less than ideal when you have those fears.  In fact, for some runners, beginners and elite alike, logging the miles in a group of strangers can be scary.

But running groups exist and exist for a reason. And they can be a lot of fun.

Once you summon up the courage to join, you’ll reap the benefits yourself.

In today’s article, I’ll share tips on finding a running group that fits your running goals and schedule. By the end, you’ll have enough confidence to schedule your first group run.

The Benefits of Running in Groups

Before I get into how to choose a running group, let’s first take a quick look at why you should consider pairing up with other runners. Keep in mind that many of these benefits also apply to group training in general. 

Continuous support and motivation

Running can be hard work, especially when you have a specific fitness goal you are working towards. However, stressors from our daily lives can cause us to lose motivation for exercise. This has particularly been the case throughout the coronavirus pandemic, where one study found that stress and anxiety sabotage exercise motivation.

Running in a group can help to combat this lack of motivation. Each group member can help to support one another during the run, giving everyone the continuous motivation to see it through to the end.

Push each other to do better

Not only does running in a group help you to simply get through the run, but it can also help you to become better. As you are running as a team, you are committed to running at the same pace as the other runners. This can push you to improve your performance, increase your pace, and perhaps even set your personal best.

It’s a lot safer

Running alone can be a risky business, especially if you are a woman. One scary statistic shows that 60% of women have been harassed while running. This is especially the case when it is dark outside, as potential harassers might use the darkness as a cover.

Thus, running in a group can be a lot safer than running alone, as you will have a group of people who can protect you if anything was to go awry. If running outside still spooks you, even in a group, you can still run with your friends indoors.

You’ll never be bored

Many people like to run with their headphones on, blasting a playlist of their favorite motivational songs. However, even then, it can be quite easy to get bored! Instead of letting your run drag on and on, try chatting with your friends as you go, catching up on the latest gossip. This way, you will never get bored.

You might also be more likely to switch up your running routes, making training more interesting. Ask your running buddies for ideas on new routes and agree to try a new one together every week to switch it up.

Sense of community

It is always rewarding to spend time with people with the same interests and outlook on life. As you run with a group, you will foster a sense of community, building a network of peers you know will cheer you on even in the most trying times.

Overall, running in a group can transform how you approach logging the miles, helping us stay motivated, push our limits, and stay safe.

Other benefits include:

• Providing friendly competition
• Structured running routines
• Exploring new routes
• Making new friends with a similar mindset
• Celebrating achievement together
• Training for tough races together
• Inspiring each other to be better
• Discounts on races and gear
• Learning more about the sport of running
• Safety for early morning and/or night runs
• And so much more.

How To Choose A Running Group

Here are my best tips for finding and joining a running group.

Enjoy

Know Your Pace

Your Fitness level is the main factor when choosing a running group.

In most cases, you’ll get asked about your current running pace, especially for distances such as the 5K, 10K, and half marathon. That’s why you need to know your running paces before showing up on any running group’s doorstep.

Choose the wrong group for your fitness level, and all of your fears of running in a group will become a reality.

Don’t worry if you don’t already know your current running paces. My article here should help.

Additional resource – How to run at night

Focus on Your run

When logging the miles, you shouldn’t be looking over your shoulder to check if the rest of the group analyzes every step you take.

Instead, focus on yourself and regularly remind yourself how great you’re doing. Need a distraction? Consider immersing yourself in music to take your mind off what others might think of you.

Commit to it

Commit to yourself, not just give group training a try, but maybe at least three to five times. The more you do it, the better.

Scheduling a group run once in a blue moon will keep you feeling awkward and uncomfortable, but if you do a couple per week, your brain will get more comfortable, and you’ll be building the habit much faster.

Ask A Friend to Join

Don’t know anyone in the running group? Then invite a friend you know and trust.

When you’ve company, you’ll feel more secure and confident. Even if you feel out of place, having a familiar face with you can help encourage you to keep going.

Assume The Best

Your mindset also matters. Sometimes things will go south if we expect them to do so—and vice versa. That’s why heading out for a run with a positive attitude is always a good idea.

Forget About Others

You might feel like everyone in the group is rolling their eyes at your, but they’re busy doing their own thing.

They’re either checking their pace, assessing their technique, losing their thoughts, or dealing with their insecurities.

I hate to break it to you, but you’re not that important.

What’s more?

Everyone in the group has been where you are and knows exactly how you feel. Some may even offer a few hints if you ask them for advice.

Embrace The Fear

Have a fear of joining a running club? Then listen up.

The best way to deal with your fears is to feel them and do the right thing.  You shouldn’t lose sleep over making mistakes. Once you’ve completed two-three group runs, you’ll start to get the hang of it.

Start Your Own Running Group

Can’t find any running group in your region?

Then consider starting and organizing your group runs. Then, you’ll state the rules of conduct when you have your own group. You’re, after all, the leader.

Unlike other group classes—I think CrossFit—running is pretty straightforward. You just lace up and hit the road running.

Finding Running Groups

Don’t know where to find a running group? Look in the following place

• Local Stores – most local sports and running stores have at least one weekly group run. Ask around
• com – The best online place to hunt for finding running groups in your area.
• Com – In online forums, such as CoolRunning.com, you’ll find plenty of experienced runners answering questions about every burning running question you might have. Running groups in your area is no exception.

How To Choose A Running Group – The Conclusion

There you have it! Today’s post should be enough to help convince you to join a running group. I hope the guidelines shared here can set you on the right path. The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.

Looking to find the perfect running partner? Then you’ve come to the right place.

Here’s the truth.

Finding the right running partner is easier said than done. The thing is, runners are not created equal. Some are fast. Others are slower. We also have different lifestyles, work schedules, and preferences—I can go on and on, but you get the picture.

So how do you actually run with another person despite all the obstacles? That’s where today’s post comes in handy.

Keep on reading to learn more about the benefits of running partners as well as how to choose the right one(s) for you.

The Benefits Of a Running Buddy

If you want to go fast, go alone, but if you want to go far, go together. I’ve found this old African adage to be true in virtually all aspects of life. Running is no exception.

To explore your running potential, peer up with other runners.  A running buddy is more than just a friend. They’re one of the most valuable tools to have in your training arsenal.

If you’re still on the fence about sharing the road with others, here are a few reasons to consider.

Social Outlet

Every adult knows how hard it can be to find time to spend with friends. Not every interaction with your friends has to be at a bar or your home, though. Instead, you can get together and run to engage in social interactions with your friends so that you don’t lose track of one another in the constant blur of adulthood!

Accountability

Holding yourself accountable is hard but having someone to do it for and with you makes it easier. It shouldn’t depend on your lifestyle or age. Pretty sure that when you are 20, you will have more opportunities to make new friends at the university or while traveling.

Achieving Goals

You can only achieve your goals if you hold yourself accountable and get the best workouts. A partner will push you to keep pushing forward when you want to sit down and quit. Share your goals with your partner; it will be easier to hit that special mark, like running 5 miles in a day!

Consistency

Running gets easier every day, but it only gets easier if you do it every day (or a healthy number of times in a week). The bottom line is that you need consistency. Some days you will be the weak link, and other days, your partner will be. What matters is that your partner will drag you out of the house and keep you honest.

Diversion

Nothing makes a run go quicker than having a conversation while you go. A good partner will cause a nice diversion, so you barely feel the strain you’re putting your body through as you pound the pavement.

Get Faster

According to a Kansas State University research, subjects push harder when exercising with a partner they perceive—rightly or wrongly, regardless— to be a little fitter than they’re.

Pairing up with a faster runner will force you to get out of your comfort zone, which in turn, helps make you a faster runner.

Get Safer

There is safety in numbers. If running safety is an issue, you need a workout buddy. Chances are you can defend yourself against an assault or a wild animal when you got someone with you.  A training buddy can also help if you fall or get injured, God forbid.

Improve Bonding

Asking your family members, such as your spouse or siblings, to join you for a run will bring you closer and provide the chance to bond well.

Make Runs More Fun

Here’s something no one will argue with: the right training buddy can make your runs more fun.

The more fun your runs are, the more likely you will stay better committed to your training over the long term.

This ought to be the main reason to run with another human being.

Pounding the pavement can be lonely, so having that social contact—being able to laugh, support and push—will make your training more enjoyable and efficient.

How To Choose The Right Running Partner

Finding the right running partner in a perfect world should be easy peasy. After all, running is a super popular sport, with millions of people engaging regularly.

However, finding the most suitable running partner can be tricky—especially someone who shares your goals and vision.

But don’t worry about that. Today I got you covered.

Here are a few tips to help you —and be—an awesome running partner.

Know Yourself

Before you start asking your friends and gym buddies to join you for a run, know yourself and your running profile first.

To do that, answer the following questions as honestly as possible.

• What’s your typical pace?
• What’s your 5K pace? 10 K pace? Etc
• Where do you prefer to run?
• Are you competitive?
• Do you usually run short or long distances?
• Are you a well-rounded runner?
• Do you like to talk while you run?
• Do you need to listen to music even with another runner? (I do)
• Do you revel in running in extreme weather conditions, such as rain, snow, or extreme heat?
• Do you prefer running on pavement or trails?
• What’s your take on unsolicited advice?

Knowing the answers to these questions will help set you on the right path.

Compatibility

Just as it’s vital to know your running profile and have a few training buddies, it’s also crucial for your running partner to be at a comparable level to you.  An effective running buddy is a runner and someone who trains at the same intensity as you.

It’s rarely a good idea to run with someone who is light years ahead or behind you. The risk is that you’ll end up either pushing yourself too much or too little. You want neither. If you run fast and your partner dawdles, someone will have to switch gears.

For instance, someone will have to change speeds if you’re just a few weeks in a running program while your potential running partner is preparing for their first marathon. That’s not ideal.

Before you make any long-term commitments or plans, make sure to discuss each other’s fitness levels and what both of you hope to achieve.

Look for a training partner whose running ability and fitness level are in the same stratosphere as yours. Be ready to ask—and answer—directions questions about running abilities, training plans, and short- and long-term goals.

The previous list of questions can help you determine the suitability of a given candidate.

And don’t overcommit from the get-go. Do at least a couple of easy trial runs before you schedule more workouts together. You’ll discover pretty soon if the other person is reliable and positive (assuming that you’re already such a person), or if they’re not the case.

Additional resource – Common running injuries

Pick The Right Pace

Since runners are not created equal, you should choose an easy pace for both. Especially the beginner.

For example, if you have run for many years but your spouse is a complete beginner, your recovery easy 3 miles might be their weekly hard session.

So before you head out of the door, decide your running distance, duration, pace, and route in advance. Leave nothing for surprises.

As a rule, the faster runner doesn’t get to choose the pace when you run together. Instead, the slower run is in charge.

Do Not Compete

This is a mistake I made many times, especially when I partner up with someone who loves pushing the pace.

Do not confuse your running buddy for a competitor. If you turn the buddy system into ‘who is the fastest’ competition, you’re setting yourself up for failure. And you don’t want that.

When you try to outpace your partner, you lose sight of training goals and vision and deviate from what’s ideal for you. Furthermore, doing so will sabotage your performance training experience.

Don’t let your ego dictate the pace. It’s not the goal here. Pushing a little bit each other is okay, but outright competition with a clear winner or loser is no good.

Instead, use the time together to help each other through plateaus and work on achieving gradual goals. The only person you should be competing with is yourself.

Remember to listen to your body and stay within your fitness limitations—running too hard too much is counterproductive and can result in injury or accidents.

Be Patient

Like in a relationship, patience is key for success, especially when running with someone else.

If your partner struggles with that last lap or mile, don’t tease them about how slow or out of shape they are. Nobody likes a snarky partner.

Pay attention to your partner’s fitness level, comfort, injuries, or other issues. Respect them where they are and meet them. Remember that you used to be a beginner yourself.

Again, this is especially the case if you’re the faster runner. You’ll need to be patient as you work on finding the sweet spot when it comes to a pace that works well for you as a couple.

Have Multiple Running Partners

Committing to an exclusive running buddy is fantastic until they get injured, go away on vacation, or simply get too busy at work, and you’re suddenly on your own again.

That’s why having a few running mates—even joining up a group—is a good idea.

In the world of running, you’re allowed to cheat on each other — no need to be loyal to solely one running partner. It’s an open relationship.

What’s more?

It can also get boring to always run with the same person, which might hurt your motivation to run.

Variety is the spice of life, after all.

For all these reasons (and so more), have more than one partner for all your running needs as long as they share your visions and are driven as you are to stick to consistent training.

Don’t Be A Preacher

Running with a partner can be a great way to log in miles while spending quality time together, but it’s only possible if both parties want to run together.

If your spouse or girlfriend isn’t a runner (and not interested in the sport, which is okay), don’t try to force him/her into running.

Different people have different strokes. Be willing to accept that.

Finding a Running Buddy

Now that you know the principles of the buddy system, let’s look at some of the best ways to find a running buddy.

Here are my best recommendations :

• Start with your circle. Ask your family, friends, co-workers, and gym buddies to join you for a run.
• Hit the local running club.  Visit the Road Runners Club of America and check their lists of clubs. They’re all over the country. It’s the ideal resource for finding one in your backyard. Once you join the club, find runners who match your pace.
• Check your local running specialty store. In most places, local running specialty stores and clubs are the backbone of the local running community. These often organize group runs, post ads from runners looking for running partners, or do both.
• Sniff around at your gym. Some fitness facilities have running clubs or running partner sign-ups. Take advantage of them. You can also ask the front desk to post a note or add to a bulletin board seeking a partner.
• Try Joggingbuddy.com. This is an awesome free resource that can help you match up with other runners, no matter where you are in the world.
• Cold Approach. Simply start a conversation with a runner you often see at the park.

Is Running Together A Date

But what if someone you’re interested in has invited you to run?

When it’s the case, consider the following before running together:

• Bring body wipes and a change of clothing, especially if you plan to have a drink or food post-run.
• Pick a date that suits both of you
• Decide on pace and whether music is allowed.
• Don’t worry about sweating—it is expected.
• Decide where to go next so you won’t fumble around sweaty and tired.

How To Find The Right Running Partner  – The Conclusion

I can’t begin to count the many runs I’d have skipped without my running partner, especially on chilly mornings when I’d rather stay tucked in the comfort of the sheets than go out for a long run.

What about you? Do you have any running partners?

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

Are you in search of the finest low-carb and ketogenic recipes available on the internet? Well, you’ve come to the right spot. These recipes are centered on healthy fats and low-carb vegetables, delivering exceptional flavor and nutritional value, all while containing 5 to 10 grams of carbohydrates per serving.

Furthermore, they are abundant in essential fats, nutrients, and delectable flavors that will keep you satisfied and energized throughout the day.

Please note that the photographs are copyrighted by the blog that initially shared the recipe. To access the full recipe on the original blog, just click on the recipe title beneath any photo.

The Keto Diet Defined

The ketogenic diet, often referred to as keto, is a unique eating plan designed to encourage your body to use fat as its primary source of energy. Here are the key components:

• High-Fat: The diet emphasizes the consumption of healthy fats, making up the majority of your daily caloric intake.
• Moderate-Protein: Protein intake is moderate and carefully controlled, preventing excessive consumption that might hinder ketosis.
• Very Low-Carb: Carbohydrates are significantly restricted, with daily intake limited to fewer than 25 grams.

The Science Behind Ketosis:

When you drastically reduce your carb intake, your body undergoes a remarkable transformation. Instead of relying on glycogen (sugar) for energy, it switches to burning stored fat.

Here’s how it works:

The liver engages in a process called ketogenesis, where fats are broken down into ketone bodies. These ketones serve as a vital energy source for the brain and other cells.

This metabolic state, characterized by elevated ketone levels, is known as ketosis.

The Complete Keto Food Diet List

When you’re embarking on a keto journey, knowing what to eat and what to avoid is crucial for success. Here’s a comprehensive list of keto-friendly foods to stock up your kitchen, as well as items to steer clear of:

Keto-Friendly Foods to Stock:

• Fats and Oils: Load up on healthy fats and oils such as butter, olive oil, sesame oil, almond oil, and flaxseed oil. These will be your primary sources of energy.
• Dairy Products: Opt for full-fat dairy options like sour cheese, sour cream, heavy cream, and Greek yogurt. These provide essential nutrients while keeping carb intake low.
• Eggs: Eggs are a keto staple, packed with protein and healthy fats. They’re incredibly versatile for keto cooking.
• Meat: Enjoy a variety of meats, including chicken, beef, goat, veal, and other low-carb options. They provide essential protein and fats.
• Fish: Fish like trout, salmon, sardines, catfish, and tuna are rich in healthy omega-3 fatty acids and make excellent keto choices.
• Nuts and Seeds: Walnuts, almonds, pumpkin seeds, sunflower seeds, and sesame seeds are keto-friendly snacks packed with nutrients.
• Low-Carb Fruits: Some fruits, like avocados, strawberries, and raspberries, are relatively low in carbs and can be included in your keto diet in moderation.

Foods to Avoid on Keto:

• Grains and Starches: Eliminate grains like wheat, corn, oats, and rye, which are high in carbohydrates.
• Processed Foods: Avoid processed foods, especially those containing carrageenan, as they can hide hidden carbs and additives.
• Sugary Foods and Drinks: Stay away from sugary foods and drinks, as they are rich in carbs and can easily kick you out of ketosis.
• Low-Fat Products: Skip low-fat products, including drinks, gluten-free items, and diet sodas. These often contain added sugars or unhealthy artificial sweeteners.
• Fruits: Most fruits are high in natural sugars, making them incompatible with keto. Exceptions include the low-carb fruits mentioned earlier.
• Root Vegetables: Avoid starchy root vegetables like potatoes, carrots, and beets, as they are carb-heavy.
• Beans and Legumes: Beans, lentils, and other legumes are carb-rich foods and not suitable for keto.
• Alcohol: Most alcoholic beverages are high in carbs. While some low-carb options exist, alcohol can affect ketosis and should be consumed in moderation.
• Sugary Ingredients: Read labels carefully and avoid any products containing added sugars or high-carb ingredients.

Additional resource – Marathon on Keto Training

Top 30 Low-Carb, High-Fat, Ketogenic Recipes

Without further ado, here’s my best list of keto recipes for a low-carb delight.

1 – Garlic Keto Bread

Garlic Keto Bread is a recent low-carb bread recipe that has captured my heart. It’s versatile and can be enjoyed as a snack, appetizer, or side dish, making it perfect for those on a healthy ketogenic diet. When it comes to garlic flavor, you have two options to choose from.

You can use fresh garlic (grated or pressed) for a more Italian bruschetta-like bread or opt for garlic powder to achieve the classic American garlic bread taste. If you’re a fan of spices, feel free to add some dried basil to suit your taste buds. It’s all about flavor customization!

Ingredients

• Almond flour
• Ground psyllium husk powder
• Baking powder
• Egg white
• Sea salt
• White wine vinegar
• Garlic clove
• Butter
• Fresh parsley
• Fresh thyme
• Dried oregano

View Full Recipe

2 – Low Carb Broccoli Cauliflower Salad With Bacon & Mayo

Low Carb Broccoli Cauliflower Salad with Bacon and Mayo is a satisfying and extremely low-carb dish. It’s bursting with flavor and comes together in just 10 minutes, making it a colorful, easy-to-make option suitable for any occasion.

Plus, it tastes fantastic, and you can even prepare it ahead of time as it maintains its deliciousness when stored in the fridge overnight. If you want an extra layer of flavor, consider adding a creamy and tangy dressing to elevate it even further. Enjoy!

Ingredients

• Fresh thyme
• Olive oil
• Garlic powder
• Mayonnaise
• Lemon juice
• Sea salt and pepper

3  –  Zucchini Noodle Salad With Cheese & Tomatoes

Zucchini Noodle Salad with Cheese and Tomatoes is a delightful and healthy dish that will make you want to invest in a spiralizer if you haven’t already. This recipe features raw spiralized deli veggies, avocado, cucumber, and a low-carb dressing of your choice.

It’s an excellent option for those seeking a low-carb pasta replacement. Plus, if you already have cooked bacon or turkey on hand, there’s no need for any additional cooking. Enjoy this flavorful and nutritious salad!

Ingredients

You’ll need a spiralizer to make zucchini noodles.

I love this one from Amazon.

• Zucchini
• Cherry tomatoes
• Shredded cheese
• Mozzarella pearls
• Fresh basil
• Dressing
• Extra virgin olive oil
• Lemon juice
• Red wine vinegar
• Garlic powder
• Sea salt and pepper.

Additional resource – Salt for runners

4 – Keto Eggplant Burgers

If you’re craving burgers but want to stick to your keto diet, this recipe is perfect for you. It features keto eggplant burgers with eggplant slices as the buns, which hold together nicely when cooked. These burgers are a great keto-friendly snack or side dish. You can use your choice of ground meat but don’t forget to prepare the recommended dipping sauce for added flavor. Enjoy a delicious and satisfying keto-friendly burger experience!

Ingredient

• Japanese eggplant
• Ground pork
• Green onion
• Black pepper
• Ginger
• The dipping sauce
• Tamari sauce
• Garlic cloves
• Apple cider vinegar
• Sesame oil
• Salt and pepper

View Full Recipe

5 – Keto Garlic Bread

If you’re a fan of garlic bread but want a low-carb and gluten-free option, you’ll love this keto-approved version. Keto garlic bread is a healthier alternative to traditional bread, with a soft inside and crispy outside.

The addition of cream cheese adds richness and creaminess to the bread. Best of all, this recipe has only 1.5g net carbs per slice, making it a perfect addition to your keto diet without compromising on taste. Enjoy this keto garlic bread any time of the day!

Ingredients

• Almond flour
• Eggs
• Shredded mozzarella cheese
• Kosher salt
• Baking sold
• Topping
• Melted butter
• Kosher salt
• Garlic powder
• Dried oregano
• Shredded mozzarella cheese

6 – Keto Salad Niçoise

The classic Niçoise salad traditionally contains potatoes, green beans, and other ingredients that are not keto-friendly. However, this keto version of the Niçoise salad is packed with nutrients and flavors while keeping the carb count low and adding healthy fats.

It makes for a delicious and satisfying lunch or dinner option, and it’s great for meal prepping. For an extra burst of flavor, serve it on a bed of zucchini noodles. Enjoy this keto salad Niçoise without worrying about your carb intake!

Ingredients

• Ground black pepper
• Chopped garlic
• Eggs
• Celery root
• Green beans
• Olive oil
• Tomatoes

Dressing

• Dijon mustard
• Worcestershire sauce
• anchovies
• Small capers
• Mayonnaise
• fresh parsley
• olive oil
• minced garlic clove
• lemon juice

Additional resource – macros for runners

7 – Cornbread Keto Bread

If you’re missing the taste of cornbread while following a keto diet, this recipe is perfect for you. This “corn” bread recipe doesn’t contain corn, but it’s still delicious and allows you to enjoy the flavors of cornbread in a healthy way on your keto journey.

It has a wonderful texture and is low in carbs, with approximately 0.6 net carbs per serving. You can enjoy this keto cornbread without worrying about your daily carb intake.

Ingredients

• Almond flour
• Egg
• Green onions
• Baking powder
• Full-fat sour cream
• Melted butter
• Salt

8 – Grilled Eggplant Salad

This grilled eggplant salad is both easy and delicious, making it a perfect accompaniment to any grilled meat, especially during a summer barbecue.

If you want to enhance the flavor, consider adding smoked almonds, Himalayan salt, or chili powder. You can also experiment with various spices to tantalize your taste buds. Enjoy this flavorful and healthy salad!

Ingredients

• Eggplants
• Olive oil
• fresh mozzarella cheese
• Garlic powder
• Lemon juice
• fresh mint
• Anchovies
• Tomatoes
• smoked or roasted almonds
• Sea salt and pepper

9 – Salad With Roasted Cauliflower

The Salad with Roasted Cauliflower is a delightful low-carb dish featuring refreshing flavors and a zesty lemon dressing, with the option to add a spicy kick if desired. This recipe is particularly useful for those following a vegan keto diet, showcasing that it’s feasible to be both vegan and keto.

Plus, with avocados, nuts, and olive oils as key ingredients, this dish is rich in healthy fats, aligning perfectly with the keto diet principles. To elevate the dish, consider garnishing it with fresh thyme and a low-carb crumb for an extra layer of flavor. Enjoy this nutritious and flavorful salad!

Ingredients

• Large head cauliflower
• Garlic cloves
• Olive oil
• Lemon
• Avocado
• Nuts
• Garnish green onion
• Salt and pepper

View Full Recipe

You might want to refrain from cauliflower and broccoli for people with an upset stomach.

These build up more gas inside your tummy and make you bloated.

10 – Zucchini Crust Grilled Cheese

Indulge in a bread-free zucchini grilled cheese that is both low-carb and gluten-free with this recipe. The zucchini “bread” is crafted from shredded zucchini, Parmesan, mozzarella, and a blend of seasonings.

These grilled cheese sandwiches offer a healthier and lower-carb alternative to traditional options, making them a delicious choice for those on a keto or low-carb diet. Enjoy the savory flavors and satisfying crunch of this zucchini crust grilled cheese!

Ingredients

• Grated zucchini
• Egg
• Green onion
• Grated Parmesan
• Shredded cheddar
• Cornstarch
• Salt and pepper
• Vegetable oil—for cooking

View Full Recipe

The super yummy choice for cheese lovers.

My secret tip is to add grilled or diced Halloumi cheese for extra taste.

Worth a try!

11 – Keto Caesar Salad

Enjoy a keto-friendly twist on the classic Caesar salad with this delicious recipe. This keto Caesar salad features crisp romaine lettuce, generous amounts of Parmesan cheese, and tender chicken, all tossed in a flavorful homemade Caesar dressing made with keto-approved ingredients like lemon juice, olive oil, garlic, and anchovies.

It’s a simple and mouthwatering option for those following a ketogenic diet. Don’t forget to add extra cheese and opt for low-carb croutons for an extra indulgent experience!

Ingredients

• Romaine lettuce
• Slices of chicken or bacon cooked and crumbled
• Shredded parmesan cheese
• Gluten-free garlic croutons (check the recipe here)
• Sea salt & pepper
• Tomato
• Cucumber
• Hard-boiled eggs
• Chicken breast
• Olive oil

Dressing

• Mayonnaise
• Lemon juice
• Dijon mustard
• Grated parmesan cheese
• Fresh black pepper
• Garlic clove
• Mustard powder
• Sea salt and pepper

Another secret tip from me.

Salted eggs! No need to add more salt since it will give you a different experience for a salty and creamy meal.

Pick one made of goose or duck eggs.

12 – Creamy Meatballs

Treat your taste buds to a flavorful and satisfying meal with these creamy ketogenic meatballs. These juicy meatballs are paired with a rich and creamy queso sauce, making them an irresistible option for the whole family.

You can serve them as a keto-friendly appetizer or as a meal, perhaps over cauliflower rice or zucchini noodles, depending on your preference. The best part? You can prepare and sear them in about 30 minutes and then let them slow cook to perfection. Enjoy a delicious and hassle-free keto meal with these creamy meatballs!

Ingredients

• Ground beef
• Yellow onion
• Egg
• Garlic powder
• Black pepper
• Cream cheese
• Butter
• Cream sauce
• Cream cheese
• Heavy whipping cream
• Tamari soy sauce
• Salt and pepper

View Full Recipe

I called this lazy food.

Why?

Because it is suitable for filling my tummy during my lazy day.

Super creamy and mouthgasmic.

Additional resource – Diet mistakes runners make

13 – Coconut Flour Keto Flatbread

When you’re short on time and need a versatile keto-friendly option for burger buns, sandwich bread, or pizza bases, this coconut flour keto flatbread is your go-to solution. With just five simple ingredients, it’s quick and easy to prepare, taking only 10 minutes to make.

You have the freedom to load it up as an open sandwich, spread it with peanut butter, dip it in sauces, create a mini pizza, or use it as sandwich bread. Get creative and savor this delicious and convenient flatbread!

Ingredients

• Coconut Flour
• Coconut oil (or melted butter)
• Egg
• Baking powder
• Salt

View Full Recipe

14 – Spicy Shrimp And Avocado Salad

If you’re a fan of avocado and shrimp, you’re not alone! Here’s an amazing recipe for you to enjoy. Spicy shrimp and avocado salad is packed with fresh ingredients that will tantalize your taste buds with every bite.

This recipe is quick to make and highly portable. Simply sear the shrimp in butter, dice some veggies, whip up a dressing, and you’re good to go. For an extra kick, you can even sprinkle some chili powder on it before tossing it into the pan. Get ready to savor the deliciousness!

Ingredients

• Baby kale and baby spinach mix
• Shrimp
• Avocado
• Cilantro
• Olive oil
• cucumber
• Lime juice
• Garlic
• Cumin
• Salt and pepper to taste

View Full Recipe

15 – Low-carb Cheese Taco Shells

If you’re a fan of Mexican food, especially tacos, but want to stay low-carb, here’s a fantastic recipe for you. Regular tacos may be off-limits on the keto diet due to their high-carb content, but these low-carb cheese taco shells are the perfect solution.

Made from baked cheddar cheese and shaped into a taco shells, they’re quick to prepare (just a matter of minutes!), gluten-free, and keto-friendly. Not to mention, they’re delicious, crunchy, and come close to the real thing. Fill them with your favorite keto-friendly toppings like grated cheese, ground meat, diced onion, sour salsa, shredded lettuce, chopped peppers, and more. Enjoy your keto-friendly tacos!

Ingredients

• Shredded Cheese
• Ground cumin

View Full Recipe

16 – Egg Salad Stuffed Avocados

Eggs and avocados are both fantastic sources of healthy fats, making them essential for a ketogenic diet. Eggs are rich in complete protein, which helps keep you feeling full all day long. That’s why this dish is a must-try for any dedicated keto enthusiast. It also serves as a delightful, straightforward, and fulfilling lunch option. Enjoy!

Ingredients

• Hard-boiled eggs
• Celery
• Lime juice
• Avocado
• Hot sauce
• Cumin
• Salt and pepper

View Full Recipe

17 – Salmon and Avocado Nori Rolls

Traditional sushi with rice is a no-go on the keto menu due to its high carb content. However, you can still enjoy a delicious sushi-like dish without rice. This recipe uses riced cauliflower as a low-carb alternative to traditional rice. The best part? It only requires five ingredients and 20 minutes of your time. Enjoy a keto-friendly sushi experience!

Ingredients

• Sliced smoked salmon
• Cream cheese
• Chopped pickled ginger
• Nori sheets (grilled preferably)
• Avocado

View Full Recipe

18 – Keto Fish Sticks

If you’re a fan of fish sticks but want to enjoy them in a healthier way, you’re in luck. This keto-friendly fish sticks recipe allows you to savor the flavors of this classic dish without derailing your healthy eating habits. You can make them as traditional breaded fish sticks or as fish nuggets, depending on your preference. Plus, they’re quick and easy to prepare, making them a convenient meal option. Enjoy your guilt-free keto fish sticks!

Ingredients

• Pork rinds
• Eggs
• Alaskan cod filet
• Coconut flour
• Grated Parmesan
• Garlic powder
• Cooking spray
• Salt and pepper

19 – Low Carb Taco Salad

Craving tacos but want to keep it low carb? You’re in luck! This low carb taco salad recipe allows you to enjoy all the delicious flavors of tacos without the carbs. Made with keto-friendly ingredients like ground turkey, avocado, olives, and lettuce, it’s a perfect option for lunch, dinner, or as a tasty side dish. Plus, it’s easy to prepare and packed with mouthwatering flavors. Say goodbye to taco cravings and hello to a satisfying low carb taco salad!

Ingredients

• Ground beef
• Chili powder
• Avocado
• Shredded cheddar cheese
• Tomatoes
• ground cumin
• Dried parsley
• Romaine lettuce
• Sour cream
• Garlic powder
• Green onions

The seasoning

• Cumin
• Chili powder
• Paprika
• Onion powder
• Garlic powder
• Black pepper
• Oregano

20 – Keto Cheese Roll-ups

Looking for a quick and easy keto-friendly snack? These keto cheese roll-ups are the answer! They are incredibly simple to make and require ingredients that you probably already have on hand. These roll-ups are not only delicious on their own but also pair perfectly with dips like guacamole, low-carb pizza sauce, or Ragu sauce.

Whether you enjoy them for breakfast or as a convenient on-the-go snack, you can fill them with your favorite keto-friendly ingredients. The possibilities are endless, so get creative and satisfy your cravings with these tasty keto cheese roll-ups!

Ingredients

• Butter
• Cheddar cheese in a slice

21 – Deviled Eggs

If you’re a fan of deviled eggs but want a keto-friendly option, look no further! This keto deviled eggs recipe uses avocados to achieve that creamy texture without relying on commercial mayonnaise or processed ingredients.

Not only are they delicious, but they’re also a great source of healthy fats. You can prepare a batch and store them in an airtight container for up to 4 days, making them a convenient and nutritious snack option, especially for runners. Enjoy these keto deviled eggs as a tasty and satisfying treat that aligns with your low-carb lifestyle!

Can’t beat them.

Ingredients

• Eggs
• Mayonnaise
• Dijon mustard
• Paprika
• Fresh Dill
• Salt and pepper

22 – Keto Hot Dogs

You heard it right! Embracing a low-carb lifestyle doesn’t mean saying no to hot dogs. With this keto hot dog buns recipe, each bun contains just 2 grams of carbs, a stark contrast to the roughly 20 grams of carbs found in regular hot dog buns. These buns are also easy to make—simply wrap, roll, and bake in the oven.

When it comes to fillings, your options are only limited by your imagination. Consider delicious options like meatballs, pepper-grilled chicken, smoked chicken, tuna, bacon and ham, veggies, avocado, and more. Enjoy your keto hot dogs guilt-free!

Ingredients

• Almond flour
• Baking powder
• Eggs
• Hot water
• Apple cider vinegar
• salt

View Full Recipe

23 – Cinnamon Bread

Indulge in the deliciousness of cinnamon bread with this versatile and low-carb recipe. This bread is a delightful combination of spicy, sweet, filling, and it tastes just like the real thing. Whether you enjoy it as a decadent dessert, hearty breakfast, or a satisfying snack, this low-carb option is sure to please.

With only 4 grams of net carbs per serving, it’s perfect for those following a low-carb lifestyle. The best part? You can whip it up in less than 5 minutes, making it a quick and easy treat.

Ingredients

• Egg white
• Coconut flour
• Flaxmeal
• Almond flour
• Ground cinnamon
• Melted butter
• Baking powder
• Raisins

View Full Recipe

24 – Keto Cheese Chips

If you’re craving a crunchy keto snack, these three-ingredient keto cheese chips are the perfect solution. Made primarily with mozzarella and seasoned with oregano and garlic (or any other keto-friendly flavor of your choice), these chips are a delightful low-carb treat.

For a heartier option, consider using Halloumi cheese for a thicker texture. These chips are delicious on their own or paired with guacamole or marinara sauce for dipping. Enjoy a satisfying and crunchy keto snack with these easy-to-make cheese chips.

Ingredients

• Cheddar cheese
• Paprika powder
• Sea salt and pepper

25 – Keto Greek Salad

Keto Greek Salad, also known as Horiatiki, is a perfect representation of healthy Mediterranean cuisine. It’s inherently keto-friendly, as long as you avoid adding gluten or bread to the recipe. This delightful low-carb dish can be enjoyed at any time of the day or week.

The key to crafting an exceptional Greek salad lies in its simplicity and the use of the freshest keto-approved ingredients. Enjoy the vibrant flavors of Greece with this keto Greek Salad recipe.

Ingredients

• Tomato
• Green capsicum
• Cucumber
• Red onion
• Green bell pepper
• Fet cheese
• Dried oregano
• black Greek olives
• Olive oil
• salt and pepper

26 – Cottage Cheese-filled Avocado

Cottage Cheese-filled Avocado is a simple yet nutritious snack that owes its thanks to the Aztecs. Avocados are indeed a versatile and highly nutritious food. Mixing them with cottage cheese creates a snack rich in healthy fats and protein, helping you stay satiated until your next meal.

This snack is an excellent choice to curb mindless nibbling and unhealthy snacking that can contribute to weight gain. The preparation is quick and easy – just slice an avocado in half lengthwise, remove the pit from one-half, and fill the cavity with cottage cheese. For an extra kick, consider adding a pinch of cayenne pepper or regular black pepper.

Ingredients

• Avocado
• Sliced cheese

27 – Keto Egg Muffins

Keto Egg Muffins are a fantastic, time-saving, and keto-approved breakfast option. Whether you’re meticulously monitoring your keto macros or simply need a convenient and quick grab-and-go breakfast, keto egg muffins are an excellent choice.

These muffins are versatile and come in a variety of flavors, making them suitable for meal prep and various occasions. They’re especially appealing to those who enjoy the satisfying combination of bacon, cheese, eggs, and sweet potatoes. You can prepare a batch of these muffins and store them in the fridge for several days, providing a convenient and nutritious snack option whenever you need it. If you want to extend their shelf life, you can even freeze them.

Ingredients

• Eggs
• Scallions
• Onion
• Shredded cheese
• Red peso
• Salami
• Sea salt and pepper

28 – Keto Jalapeno Poppers

If you’re in the mood for something spicy and savory, Keto Jalapeno Poppers are the perfect treat. These poppers combine the fiery kick of jalapenos with the rich flavors of bacon and cheese, making them a delicious and indulgent snack.

While preparing them involves a few steps, the effort is definitely worth it. Just be sure to exercise some self-control and avoid devouring them all in one sitting—they’re meant to be a satisfying snack, not a replacement for your main meals. Remember, it’s important to maintain a balanced diet even when enjoying delicious keto-friendly snacks like these poppers.

Ingredients

• Shredded sharp cheddar
• Cream cheese
• Jalapenos
• Bacon
• Black pepper
• Salt

29 – Low Carb Tortilla Chips

Don’t worry, you can still enjoy chips even on a keto diet! These Low Carb Tortilla Chips are a fantastic keto-friendly alternative that delivers the delicious taste and texture of traditional chips with just a fraction of the carbs.

They’re made using almond flour and cheese to mimic the texture of corn tortilla chips, giving you that satisfying crunch without all the added carbs. So, if you’re craving chips but want to stay on track with your keto goals, give these a try!

Ingredients

• Almond flour
• Golden flaxseed meal
• Shredded mozzarella
• Sea salt and pepper.

30 – Healthy Ketogenic Snacks

In case hunger strikes before one of the main meals, keep it at bay with any of the following options.

• Cheese with olives
• Two hard-boiled eggs
• Strawberries and cream
• A handful of almonds and nuts.
• One avocado with pepper and salt
• Green bean fries
• Kale chips
• String cheese
• Jerky
• Celery filled with cream cheese
• Lettuce or cucumber smeared with peanut butter
• Radishes smeared with butter

One Week Sample

Here how a week of eating looks like on the ketogenic diet.

Monday

• Breakfast: Eggs, bacon, and tomatoes cooked in coconut oil
• Lunch: Burger with cheddar cheese, guacamole, and nuts.
• Dinner: Salmon, egg, and mushroom cooked in coconut oil.

Tuesday

• Breakfast: Egg, basil, avocado, and cheddar cheese omelet.
• Lunch: Chicken salad with olive oil and avocado.
• Dinner: Mackerel with asparagus and spinach cooked in butter.

Wednesday

• Breakfast: Omelet with peppers, broccoli, salsa, and spices.
• Lunch: Shrimp salad with feta cheese and olive oil.
• Dinner: Romaine lettuce with low-carb, high-fat dressing

Thursday

• Breakfast: Cheese omelet with vegetables and avocados.
• Lunch: Ham and cheese slices with almonds.
• Dinner: Salad greens with high-fat dressing

Friday

• Breakfast: Fried eggs with mushrooms and onions.
• Lunch: Shrimp salad with feta cheese and olive oil.
• Dinner: Low Carb Salmon Patties

Saturday

• Breakfast: Eggs, bacon, and tomatoes.
• Lunch: Four ounces of baked fish with butter sauce
• Dinner: Steak and eggs with vegetables.

Sunday

• Breakfast: Coffee with heavy crème
• Lunch: Burger with cheddar cheese, guacamole, and nuts.
• Dinner: Three cups shredded cabbage sautéed in butter and onions

Low Carb, Ketogenic, Recipes you Should Try – The Conclusion

There you have it! If you’re looking for a long list of low-carb ketogenic recipes then today’s post is the right catalyst. The rest is just details.

Please feel free to add your favorite keto recipes in the section below.

Looking to boost your running game with the right dose of electrolytes? Well, you’ve landed in the perfect spot.

We all know that water is your sidekick for peak performance and overall health. After all, our bodies are like 80% water, and every organ and cell is thirsty for that precious H2O.

But guess what? Staying hydrated isn’t just about chugging water like there’s no tomorrow. You need those trusty sidekicks known as electrolytes, including sodium and potassium, to keep your body firing on all cylinders.

So, what are these electrolytes, why do they matter, and how can you make sure you’re getting enough of these essential minerals? Stick around, and I’ll give you the lowdown on electrolytes, their roles, and how to keep your body well-oiled and running smoothly. Ready? Let’s roll!

What Are Electrolytes?

Electrolytes are like the body’s electrically charged MVPs. When they dissolve in water, they get all zesty and conduct electricity, carrying either a positive or negative charge. Think of them as the power players behind your nervous system, heartbeats, muscle contractions, and more.

They’re not just hanging around in your body doing nothing; electrolytes are busy at work in your blood, tissues, urine, and other bodily fluids, making sure everything runs smoothly.

For us runners, the essential electrolyte squad includes sodium (Na+), potassium (K+), chloride (Cl-), and calcium (Ca2+). These guys are like the Avengers of the running world, ensuring you perform at your peak and stay well-hydrated

How Many Electrolytes Do Runners Need?

If you’re more of a casual exerciser, just enjoying a light jog in the park every now and then, chances are your regular diet might be giving you all the electrolytes you need. Your body’s like, “I got this!”

But hey, if you’re the kind of runner who’s out there crushing it, pounding those miles, especially in the scorching heat or high humidity, your electrolyte needs might be cranking up a notch or two.

Still skeptical? Let’s break it down. Here’s how much of those magic electrolytes you can lose in just one little liter of sweat:

• Sodium: A whopping 900 mg!
• Potassium: Around 200 mg.
• Calcium: About 15 mg.
• Magnesium: Roughly 13 mg.

That’s a pretty penny’s worth of electrolytes, right? Imagine what you’re losing after a solid run!

What you Need

Alright, let’s dive into the nitty-gritty of what runners like you need when it comes to electrolytes!

The stars of the show, the MVPs in your sweat squad, are chloride and sodium, with some potassium, magnesium, and calcium making appearances too.

Sodium chloride—you probably know it better as good ol’ salt—is the real hero here. It’s like the conductor of your body’s orchestra, making sure everything’s in tune. Salt helps maintain the delicate balance of fluids and keeps your nerves playing their A-game for that perfect muscle contraction. When you’re putting in the miles, you can bid farewell to around 1,000 milligrams of sodium per hour through your sweat.

That’s where those handy electrolyte tablets come into play. They’re like little sodium-packed power-ups, usually dishing out 200 to 800 milligrams of sodium to help you replenish what you’ve lost during your sweaty adventures.

Additional reference – Stop peeing while running

How To Get Enough Electrolytes

hen it comes to replenishing those precious electrolytes, you might wonder, “What’s the secret sauce?” Well, the good news is, it’s not rocket science. In fact, it’s something you’re probably already familiar with real food!

Now, I know what you might be thinking, “But what about those popular sports drinks like Gatorade and Powerade?” Well, let’s chat about that. While sports drinks have their place, they might not be the best choice for your everyday recreational runner. Why, you ask? Well, they often come loaded with sugars, artificial colors, and chemicals that might not sit well with your body.

So, what’s the alternative?

Real, wholesome food! Nature’s electrolyte-rich goodies can do wonders for your hydration needs. Think beans, spinach, potatoes, lentils, avocado, coconuts, raisins, bananas, and dates. These natural powerhouses are packed with the good stuff your body craves.

Now, if you’re planning an epic, endurance-style run, and you want to reach for a sports drink, be mindful of the sugar content. Opt for something lower in sugar to keep things balanced. There are electrolyte supplements out there that don’t contain sugar. Products like Harlo can help you get the electrolytes you need, along with creatine and collagen. These supplements often come in powdered form so you can add them to water when you need them, as you need them.

And hey, you can even whip up your sports drink at home if you’re feeling crafty. There are plenty of simple tutorials out there to guide you through.

Your body will thank you!

The Best Sources Of Electrolytes For Runners

Here are the most critical electrolytes for runners and how to get enough of them.

Enjoy!

Sodium

Sodium, often referred to as common table salt, is the electrolyte that takes the lead when it comes to losses during sweating. It plays a vital role in regulating body fluids, preventing rapid dehydration, aiding muscle and nerve function, and maintaining acid-base balance and blood pressure.

The good news is, for most folks, including recreational runners, their diets provide an adequate, if not excess, amount of sodium. However, if you’re engaged in endurance training, those runs lasting longer than 90 minutes per session, it’s crucial to replenish this electrolyte afterwards.

The recommended daily intake of sodium is no more than 2300 mg. So, let’s take a look at some common sources to help you keep tabs on your sodium intake:

• Salt: Just one tablespoon contains a whopping 2300 mg of sodium.
• Pickles: If you enjoy a cup of pickles, you’re looking at around 1800 mg of sodium.

Potassium

Potassium, ranking as the third most abundant mineral in the body, is primarily stored within your cells, making up around 98% of its total presence. This vital electrolyte plays a crucial role in ensuring proper muscle contraction, maintaining heart function, and facilitating nerve transmission. Furthermore, it supports glycogen storage and aids in nutrient transport.

The good news is that we don’t burn off substantial amounts of potassium, even during intense training sessions. Therefore, running low on potassium is relatively rare since our bodies naturally store an ample supply of it. Plus, it’s easily obtainable through a regular diet.

For reference, the recommended daily intake of potassium is set at 4700 mg. So, let’s check out some common dietary sources to help you reach your potassium goals:

• Apricots: A single cup contains a generous 1500 mg of potassium.
• Sweet potato: One baked sweet potato provides around 700 mg of potassium.
• Beet greens: One cup of cooked beet greens boasts a remarkable 1200 mg of potassium.
• White beans: A cup of canned white beans packs approximately 1100 mg of potassium.
• Bananas: A medium-sized banana delivers a convenient 400 mg of potassium.
• Tomatoes: A medium tomato offers 300 mg of potassium.
• Tomato soup: A cup of tomato soup provides roughly 400 mg of potassium.

Magnesium

Magnesium plays a pivotal role in nearly every function within the human body.

This essential electrolyte contributes to muscle and nerve function, helps regulate blood sugar levels, enhances immune functions, and assists in the function of various enzymes. Furthermore, it plays a crucial part in maintaining heart function and supporting healthy blood pressure.

While magnesium deficiencies are relatively rare, when they do occur, they can lead to a wide range of symptoms, including muscle weakness, drowsiness, numbness, and even hallucinations.

For daily reference, the recommended intake of magnesium is set at 420 mg for men and 320 mg for women. Here are some common dietary sources to help you meet your magnesium needs:

• Almonds: A one-ounce serving of dry roasted almonds contains 80 mg of magnesium.
• Spinach: One cup of spinach boasts 160 mg of magnesium.
• Cashews: A one-ounce serving of dry roasted cashews provides 74 mg of magnesium.
• Swiss chard: A cup of Swiss chard offers 150 mg of magnesium.
• Peanuts: A one-ounce serving of oil-roasted peanuts contains 63 mg of magnesium.
• Soymilk: One cup of soymilk delivers 60 mg of magnesium.
• Black beans: A cup of cooked black beans contains 120 mg of magnesium.
• Peanut butter: One tablespoon of peanut butter packs 25 mg of magnesium

Calcium

Calcium is like the rockstar among electrolytes, taking the crown as the most abundant in our bodies.

But it’s not just for building strong bones and teeth. Calcium plays many other vital roles, including:

• Regulating muscle movements
• Managing nerve impulses
• Preventing blood clots
• Assisting with muscle contraction
• Supporting the nervous system function

How much calcium you need varies based on factors like age and training intensity. But generally, the recommended daily intake ranges from 1000 to 1300 mg

Common Sources:

• Skim milk: 1 cup contains 300 mg of calcium
• Butter milk: 1 cup contains 300 mg of calcium
• Cottage cheese: 1 cup contains 600 mg of calcium
• Sour cream: 1 cup contain 130 mg of calcium
• Yogurt: 1 cup contains 450 mg of calcium
• Almonds: 1 contains 385 mg of calcium.
• Spinach: 1 cup, cooked, contains 245 mg of calcium.

Elites With High Mileage

For those of you clocking in less than an hour of running, especially at an easy pace, your electrolyte losses are generally minimal, and water alone might suffice. However, if you find yourself meeting one or more of the following conditions:

(1) running for more than an hour,

(2) training in scorching hot weather, or

(3) being a profuse sweater,

then it’s high time you considered introducing electrolyte supplements into your routine.

Let’s delve deeper into this.

Electrolyte Tablets

Electrolyte Tablets, anyone? There’s no shortage of options in the market. However, I’d like to recommend the SaltStick Electrolyte Capsules, preferably the non-caffeinated version, taken every 30-45 minutes during your training sessions. This becomes particularly crucial if you reside in a humid region or frequently engage in long-distance runs.

These electrolyte tablets are power-packed with essential minerals like calcium, chloride, magnesium, potassium, sodium, and even vitamin D3, ensuring your body stays replenished and ready to tackle those demanding runs.

Sports Drinks

If you’re in search of a quick and flavorful option, a sports drink might be just what the doctor ordered. While you can opt for commercial electrolyte drinks such as Powerade and Gatorade, it’s important to be cautious as these beverages often come loaded with sugar and can trigger unwanted cravings. In my view, they’re not the best choice.

But here’s an alternative – you can whip up your very own electrolyte drinks right at home. That’s right, you have the freedom to create your personalized sports drinks using your preferred ingredients. It’s a straightforward and healthier option that allows you to take control of what you’re consuming.

Here are a few of my favorite recipe

• Recipe 1
• Recipe 2
• Recipe 3
• Recipe 4

When To Take Electrolyte Supplements While Running

Based on my experience, the optimal time to consume electrolyte supplements is before a run, especially if you’re going to run for a long time and/or in hot conditions. This proactive approach helps you establish a balanced electrolyte foundation right from the start.

As you proceed with your workout, you have a couple of options. You can either sip on an electrolyte-rich beverage or take additional tablets along the way to maintain that equilibrium throughout your run.

However, it’s crucial to emphasize that if you encounter severe symptoms of dehydration, heat exhaustion, or heatstroke, you should immediately seek medical attention. Hyponatremia, which is a dangerous condition, requires urgent medical intervention and sometimes even the administration of an IV line. Be vigilant for signs like severe headaches, confusion, swelling of the hands and feet, and vomiting.

When consulting a healthcare professional during your check-up, consider asking questions such as:

• How much water should I be drinking daily?
• What’s the recommended water intake while running?
• What are the best strategies to stay well-hydrated?
• Do I have any preexisting conditions that might make me susceptible to electrolyte imbalances?

By seeking answers to these inquiries, you can ensure that you’re taking the right steps to maintain your health and hydration during your runs.

Best Electrolytes For Runners – The Conclusion

If you’re looking for practical advice on getting enough minerals and electrolytes while running, this post should set you on the right path. The rest is just details.

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

Thank you for stopping by.

We’ve all heard the saying, “The early bird gets the worm,” and that sentiment rings true when it comes to running.

But one of the most common questions I hear is, “How long should I run in the morning?”

The answer? Well, it depends. Your fitness level, goals, and schedule all play a role in determining the perfect morning run.

For beginners, starting with a 20-30 minute run is a great way to build consistency without overwhelming yourself.

If you’re training for a race, your morning runs may stretch longer, into the 60-minute range. And if you’re short on time, a quick interval session can be just as effective in 30 minutes or less.

Let me break this down further so you know exactly what to do.

Ideal Morning Run Duration

When I started running in the mornings, I could barely last 15 minutes. It was tough—especially dragging myself out of bed. But as I kept at it, my endurance slowly built up. Eventually, 30-minute runs felt easy, and now, when training for longer races, those morning runs have become something I look forward to.

Here’s a general guideline based on your running experience:

1. For Beginners: Aim for 15-30 minutes if you’re just starting. Keep it simple, and focus on getting comfortable with running. I kept it short and consistent when I started, which helped me avoid burnout. Don’t worry about speed; build that endurance and get into the habit.
2. For Intermediate Runners: Once you’ve got a solid base, 30-45 minutes is a great target. I loved mixing things up at this stage. I’d do steady-state running with some interval sprints. It’s a great way to improve stamina while keeping the run interesting.
3. For Advanced Runners For the seasoned runners out there, 45-60 minutes or more is usually the sweet spot. I throw in high-intensity intervals or longer steady runs at this level to push my limits.

The Benefits of Early Run

There’s something magical about getting your run in before the world wakes up. Here’s why I think morning runs are a game-changer:

• Boost productivity: Starting your day with a run energizes and prepares you to tackle whatever comes next.
• Build consistency: Fewer distractions in the morning mean you’re more likely to stick with your routine.
• Stronger willpower: You’re more likely to get your workout done when willpower is at its peak—first thing in the morning.
• Better for weight loss: Running before breakfast can kick-start your daily metabolism and keep it humming through EPOC (excess post-exercise oxygen consumption).
• Less traffic: Morning runs mean fewer cars and quieter streets, which makes for a more peaceful run.
• Prepare for races: Most races start in the morning, so training at that time helps your body get used to performing at its best early in the day.
• Boost your mood: The endorphin rush you get from running in the morning can set a positive tone for the rest of your day.
• Clear mental space: I’ve noticed that my focus and problem-solving skills are sharper after a morning run—it’s like hitting the reset button on my brain.
• Improved sleep quality: Research shows that morning exercisers sleep better at night.
• Free up your evenings: Running in the morning means relaxing in the evenings or spending time on other activities.

How to Become a Morning Runner

Ready to make early runs part of your routine? Here are some tips that have worked for me:

Get a Good Night’s Sleep

The best way to NOT become a morning runner is to skip on sleep. That’s why, for God-‘s sake, get enough sleep please.

As a rule, shoot for at least 8 hours of interrupted sleep during the nighttime. Of course, there is no magic number that works universally for everyone, but 7 to 8 hours is the standard guideline.

To improve sleep quality, do the following:

• Go to Bed Early. The first step is going to bed as early as possible. Sleep only for under six hours, and you won’t have enough energy to run—nor do anything else. My goal bedtime is 11.00 pm. That way, I ensure I have at least hours of quality uninterrupted sleep once my alarm clock goes off at around 6.30 am. Some people believe they can survive much less, but I doubt it.
• Make a ritual. Or so-called sleep hygiene. Create a nightly sleep ritual that helps you unwind. For example, do something relaxing, such as bathing, yoga, meditation, or reading.
• Get your significant other on board. If you’re living with another person, a spouse, or a partner, you need to get them on board; otherwise, there will be consequences.
• Eat light at night. Eat at least two to three hours before going to bed. Avoid bloat-inducing, spicy foods and stimulants like caffeine and heavy drinking. Going to bed right after dinner can make you feel bloated, which may ruin the quality of your slumber.

Dim the Lights Before Bed

If you like surfing social media or binge-watching before bed, I’ve got some bad news.

Recent research revealed that staring at bright screens within a few hours before bed can interfere with circadian rhythms. These are our innate biological clock regulating the body’s daily rhythms.

This has to do with melatonin levels, and this is, by far, one of the biggest challenges facing our generation today.

Melatonin is a vital natural hormone the pineal gland makes that helps regulate sleep and wake cycles. Any disturbance in the release of the hormone causes trouble.

Here’s what to do.

In the one to two hours before bed, dim your room lights, stop checking your Facebook and Instagram, turn off the TV, and avoid all forms of texting—this is exactly what you need to set up an environment that lulls you into sleep mode.

I prefer listening to audiobooks, lectures or reading a book (preferably fiction). I’m halfway through Stormlight Archives Book 4 (indeed, a long read). This is also when sleeping apps come in handy.

Get Your Gear Ready the Night Before

I know getting up early is hard, but rifling through the dark half-asleep trying to find your running gear wastes precious time. This, in turn, may make you more likely to skip your workout.

So prepare everything. Charge your phone, update your music playlist, prepare your water bottle and a pre-run snack, get your clothes and shoes out, and lay them on the floor.

What’s more?

Plan your running routine—mainly, how far, how long, and your running route. Use sites like WalkJogRun or MapMyRun to look up and find safe and popular routes for your morning runs. Some of you might want to try a new route, but popular routes are safer. Success favors the prepared mind.

Bonus tip for the hectic runner: sleep in your running clothes. Of course, the fresh ones, not the smelly ones, don’t include your running shoes. I know this sounds silly but just try and see for yourself.

 Wake Up Right

I know that getting out of bed can be tough, so try this:

• Put your alarm across the room so you can get up to turn it off.
• Set two alarms: One as a gentle wake-up, and another as the “get up now” alarm.
• Let in some natural light, or use a wake-up light to simulate sunlight. It helps your body wake up more naturally.

Stay Hydrated

After a night of sleep, you wake up dehydrated. You’re dehydrated first thing in the morning, so drink some water.

How much water to drink depends on how far/hard you’re planning to run. As a rule, drink plenty as soon as you wake up and during your morning ritual. Shoot for at least six ounces of water before heading out the door.

For longer runs—more than an hour—bring a water bottle, plan a route along convenience stores and water fountains, or simply stash a bottle at a strategic location beforehand. Pure water is better than infused water.

To Eat or Not to Eat?

So, should you eat something before your early run?

I have no qualms about training on an empty stomach, especially after I got into the keto diet and intermittent fasting. But I understand that not every runner is the same. So, if you’re a breakfast person, stick with lighter options.

As a matter of fact, for some people, training in a fasted state may not be safe. It might even hinder their running goals.

To err on caution, eat something before heading out the door. A small morning snack or simple sugar may ensure you have enough energy in the tank—especially if you plan to run for more than an hour.

Good options include:

• A banana,
• Whole-grain cereal,
• Whole wheat toast,
• Dried fruits,
• Yogurt
• An energy bar,
• Granola bar without added sugars,
• A hard-boiled egg.

Find a Running Buddy

Feeling reluctant about your morning run? Schedule it with a training buddy. You are, after all, the company you keep. And keeping runners as the company is an excellent decision to make.

The rewards (as well as the punishment) that come with group running might be enough to hold you accountable for your action—especially when you’d rather hit the snooze and skip the run.

Pairing up helps you keep yourself accountable and consistent and ensures safety in numbers. So if it’s an issue, especially when running in a not-so-safe, bring someone.

Your training buddy can be a family member, a friend, or someone from the gym or local club—just commit and hold each other accountable. The rest is just details.

Follow a Plan

Follow a well-structured running plan. You should know, in advance, how fast and how far you’ll go and how long it should take.

It’s much harder to blow off a morning run when you’re following specific training—especially when training for a particular race.

What’s more?

Planning your runs helps end the barrage of excuses that will try to interfere with your success.

If you’re that ambitious, I recommend you develop a plan for the entire week or monthly. The clearer the plan, the better, both for the short and long term.

Be Persistent

Becoming a morning runner isn’t easy, but stick with it, and you’ll get there.

It takes time—science says it can take up to 4 weeks to build a habit—but once it clicks, those morning runs will feel like second nature.

Conclusion

There’s no one-size-fits-all answer to how long your morning run should be. The key is consistency, whether starting with 15 minutes or pushing past an hour. Find a routine that works for you, stick with it, and enjoy the benefits of starting your day with a run.

Do you have any questions or tips for morning runs? Drop them in the comments below! Keep running, and stay consistent—you’ve got this!

Looking for a clean keto food list for beginners? Then my 7-day keto meal guide should get you started on the right foot.

But a little bit about myself first.

If you’ve been following my blog as well as my Pinterest feed over the past few months, you’ll have noticed my increasing obsession with the ketogenic diet.

I tried this fantastic diet last year on a whim, and after a few weeks in, not only that I lost most of the pounds I gained that winter in record timing, but I also felt my best in a long time.

Going high-fat, low-carb was a complete game-changer.

But here’s the tricky part.

Coming up with a delicious, satisfying, yet keto-approved daily menu can be tricky.

It’s in fact, something I struggled with a lot.

I know I’m not alone.

I bet that anyone who tries the keto diet for the first time faces the same challenges—unless they were fortunate.

If you to ensure keto eating success, then you’re in the right place.

In today’s article, I’ll share with you a list of clean  a simple 7-day keto eating plan that will put you on the path to success.

Once you finish going through it, you’ll be looking forward to meals, and enjoying what you eat.

But first things first, let’s do a quick recap of the keto diet and what is it all about.

What’s The Ketogenic Diet

The ketogenic diet is a high-fat, low-carb nutrition plan gets you into ketosis: a metabolic state in which your body taps into fat as a primary energy source instead of carbohydrates (glycogen).

But it’s not as simple as it sounds.

Reaching ketosis ain’t easy—and staying in it requires sticking to a daily keto-friendly diet with no more than 20 grams of carbs a day.

That can be quite challenging, especially for a low carb diet newbie.

To make this happen, you’ll need to stick to a diet consisting of lots of healthy fats, moderate protein, and little to no carbs.

Roughly two-thirds of your entire eating plan should come from fats.

Just keep in mind that just before you make the full switch to the ketogenic lifestyle, you’ll experience  a set of ketosis symptoms.

You’ll want to plan your meals around healthy oils, eggs, fish, nuts, non-starchy veggies, seeds, and some lower-carb fruits.

Check the complete list here.

Let’s delve deeper into what foods to eat and what to avoid on the keto diet.

Note – Ketosis Is Not Created Equal

Keep in mind that everyone’s body works differently.

You might be able to reach ketosis by eating roughly 30 grams of carbs.

All while, others may need to reduce their carb intake to 10 or fewer grams per day to be successful.

P.S. You can consider a *healthy keto food delivery* first to try out new dishes.

Clean Keto Food List for Beginners

Here’s the list of keto diet food list I promised.

Keto Food Diet List  – The Healthy Oils

Oils are a great source of healthy fats—as long as you pick the right ones.

Whether you’re adding them to your salads, cooking with them, or using them for dips, you can’t go wrong with healthy oils.

Healthy fats are great because they make up the base of the keto diet, helping you reach and stay in ketosis.

They’re also super healthy.

For instance, some oils, such as coconut oil and olive oil, have been shown to help in weight loss, reduce blood pressure, and even alleviate symptoms of some common chronic diseases.

Fat is essential to body function, but it can also cause more harm than good if you’re reaching for the wrong type.

I hate to break it to you, but saturated fats, the type found in processed pretzels, potato chips, cookies, and processed foods do not make the cut.

Avoid them at all times.

You also need to cut hydrogenated fats, such as vegetable oils.

Instead, make sure to consume plenty of the following:

• Olive oil
• Avocado oil
• Coconut oil
• Cocoa butter
• Duck fat
• Ghee
• Non-hydrogenated lard
• MCT oil
• Red Palm Oil
• Sesame Oil
• Walnut Oil
• Macadamia oil
• Tallow
• Palm Shortening

 Keto Food Diet List  -The Dairy Products

Dairy is such an integral part of the keto diet for runners that it gets its own category on the food pyramid.

It’s also a great source of protein and vitamin D.

Most dairy is keto-approved, but make sure to go for full-fat items.

Harder cheeses usually contain fewer carbs.

These are a great source of healthy fats, protein, and calcium.

Remember that some dairy has additional carbs in it, so be careful.

Add the following dairy products to your keto menu:

• Cheese
• Eggs
• Cottage cheese
• Butter
• Heavy whipping cream
• Cream cheese
• Sour cream
• Nut milk
• Plain Greek yogurt

Additional resource – Macros for runners

Keto Food Diet List – The Meats

While lean protein takes drastically less space in a keto eating plan than fats, you’d still need to consume enough of it to ensure cellular functioning.

Quality is key.

When you choose quality, your body will absorb these healthy fats with minimum dire consequences.

I’d recommend that you go for organic, pasture-raised, and grass-fed meats whenever possible.

What’s more?

Consume fattier cuts of meats whenever possible, especially the ribeye, pork belly, etc.

But be warned.

Although meats are some of the best keto foods, too much protein can hamper ketosis, so pay attention to your portions.

Add to cart the following lean protein sources:

• Chicken
• Beef
• Turkey
• Pork
• Lamb
• Venison
• Alligator
• Bison
• Bear
• Deer
• Veal
• Elk
• Duck
• Goat
• Sheep
• Turkey
• Goose
• Wild boar
• Rabbit
• pheasant
• Quail
• Reindeer
• Kangaroo
• Lamb
• Snake (if that’s your thing)

Check the ingredients for the following cured and premade meats

• Sausage
• Hot dogs
• Salami
• Bacon
• Pepperoni
• Deli meat

Additional resource – Can you run a marathon on keto

Keto Food Diet List  – The Organ Meats

Usually regarded as a second-grade type of meat in the western world, organ meats have an amazing nutritional profile.

Also known as offal, organ meats are the organs of the animals raised mostly for their meat, eggs, and milk.

The most common types include the heart, kidneys, livers, tongue, brain, tripe, and gizzards.

Organ meat is incredibly nutritious and boasts a host array of health benefits.

These meats used to be a significant part of our ancestor’s diets, providing a substantial nutritional advantage to groups of people who rarely had access to nutrient-dense foods.

It also happens to be super keto-friendly. However, some types contain varying amounts of carbs, so pay attention.

Add to cart the following items:

• Liver
• Heart
• Kidney
• Gizzards
• Bone marrow
• Tripe
• Tongue

Keto Food Diet List – The Seafood

Besides organ meats, seafood might be the most nutrient-dense food you can eat.

Seafood options such as tuna, shrimp, crab, and scallops are low carb options that work very well on the keto diet.

They are also leaner than red meats, boasting less saturated fat and cholesterol.

What’s more?

Seafood is also a great source of healthy fats like omega-3 fatty acids, which are vital for heart and brain health as well as other vital nutrients like protein and selenium.

Try to consume fatty fish, wild-caught, if possible.

Add to cart the following:

• Sardines
• Wild salmon
• Shrimp
• Mackerel
• Tuna crab
• Cod
• Mussels
• Caviar
• Crab
• Abalone
• Shrimp
• Squid
• Lobster
• Clams
• Scallop
• Anchovies
• Oysters
• Haddock
• Bass
• Eel
• Herring
• Flounder
• Rockfish
• Mahi Mahi
• Halibut
• Perch
• Red snapper
• Turbot
• Tilapia
• Grouper
• Sole

Additional resource – Magnesium for runners

Keto Food Diet List  – The  Vegetables

A great source of vitamins, antioxidants, and fiber, vegetables are the foundation of healthy eating—the ketogenic diet is no exception.

But not all veggies are keto-friendly.

As a rule, starchy, high-carb, choices are off-limits.

These include all veggies grown below ground such as beets, yams, carrots, turnips, sweet and regular potatoes.

Instead, opt for non-starchy veggies.

These score high on vitamins, fiber, minerals, antioxidants, and so much more.

The only non-starchy veggies to avoid are ones that you’re allergic to or those that upset your digestive tract.

Here is the list of veggies listed from the lowest to the high carb content per serving.

• Mushrooms
• Spinach
• Artichokes
• Bok Choy
• Cabbage
• Chicory Greens
• Endives
• Garlic
• Leeks
• Chives
• Cucumber
• Dandelion Greens
• Fennel
• Kohlrabi
• Parsley
• Jicama
• Mustard Greens
• Okra
• Onions
• Cauliflower
• Cabbage
• Kale
• Watercress
• Radicchio
• Scallion
• Swiss Chard
• Turnip Greens
• Pumpkin
• Rhubarb
• Seaweed (all sea vegetables)
• Shallots
• Romaine Lettuce
• Celery
• Brussel sprouts
• Zucchini
• Broccoli

Fermented vegetables

• Sauerkraut
• Kimchi

Additional resource – Keto recipes for low carb eating

Keto Food Diet List  – The Fruits

Although fruits pack a lot of nutrients, their carb content makes them a no-no on the keto diet.

You don’t have to give up fruit on the ketogenic diet, but go for lower-carb options, and there is plenty of low-sugar, and thus low carb fruits worth including in your diet.

Some of these options are full choke of antioxidants, help stabilize blood sugar levels, etc.

Also, pay attention to portion sizes to avoid going overboard on carbs.

Add to cart the following:

• Avocadoes (yes, it’s a fruit!)
• Blackberries
• Blueberries
• Strawberries
• Raspberries
• Lemon
• Limes
• Coconut

Additional resource – Vitamin D for runners

Keto Food Diet List  – The Drinks

If you’re a coffee addict—just like me—then rest assured that you don’t have to give up your morning expresso on the keto diet.

There’s a thing known as keto coffee.

This tutorial shows you how to make it the right way.

For more taste without the carbs, try blending your coffee with MCT oil or coconut oil.

My best recommendation is to keep it simple and stick to mostly water.

You can add some flavor if you want to with lemon/lime juice or stevia-based flavorings.

Add to cart the following drinks to your diet:

• Unsweetened Coffee
• Keto coffee
• Almond coffee
• Broth (vegetables, chicken, beef, bone)
• Herbal Teas
• Sparkling Mineral Water
• Water
• Coconut Milk
• Seltzer Water

Keto Food Diet List  – The Nuts and Seeds

Nuts and seeds are a fantastic source of healthy fats and protein on the keto diet.

They’re also great for a snack on the go as well as a tasty and crunchy addition to any meal, especially salads.

Stick to fattier nuts like almonds and macadamias.

Roast them to get the most out of them.

Be careful of their calorie content.

They can rack up quite fast.

If you’re trying to lose weight, too much of the stuff may derail and compromise your efforts.

These also may contain various amounts of carbs so watch out.

I hate to break it to you, but peanuts are not from this family.

They’re legumes and should be avoided on the keto diet.

Grab the following at the store:

• Almonds
• Macadamia nuts
• Hazelnuts
• Pistachios
• Pecans
• Pumpkin seeds
• Cashews
• Walnuts
• Sesame seeds
• Pine nuts
• Sunflower seeds
• Psyllium seeds
• Chia seeds
• Walnuts
• Hemp seed

Keto Food Diet List  –  Keto-Friendly Condiments

Finding ketogenic approved condiments for some extra flavor can be tricky.

Not all condiments make the keto cut.

BBQ sauce, ketchup, and many salad dressings have lots of extra sugar.

So pay attention to labels and choose sugar-free options.

Or, better yet, make your own low-carb condiments.

Add some flavor to your meals using the following:

• Olive oil mayonnaise
• Unsweetened ketchup
• Mustard
• Oil-based salad dressings
• Vinegar
• Salsa
• Mao
• Guacamole
• Aioli
• Hot sauce
• Sugar-free dry rubs

Additional resource – Best sources of electrolytes for runners

The 7-Day Keto Meal Plan 

What follows is a simple 7-day keto meal plan that’s ideal for keto beginners.

The plan has 21 keto recipes—breakfast, lunch, and dinner every day for one week.

It also contains some of my favorite easy-to-make low-carb recipes that deliver delicious and satisfying eats.

This eating plan should provide a complete guide for beginners who want to try this way of eating.

I hope it delivers on its promise.

Otherwise, I’m failing both of us.

Additional resource – Salt tablets for runners

Keto Meal Plan – Day 1

Breakfast – Fat Coffee

Keto coffee is one of the best keto-friendly drinks out there, and the perfect way to start the day if you need that morning jolt, just like the rest of us.

The drink provides plenty of fuel and a great sated feeling while being frothy and delicious.

Not to mention that it’s healthier than your average Starbucks macchiato.

What’s more?

Keto coffee is easy to make.

Take good quality coffee, pour it into a large container, then blend it with grass-fed butter, coconut oil and a bit of stevia.

Still confused?

Watch this tutorial.

Ingredients

• Coffee freshly brewed
• Grass-fed and unsalted butter
• MCT oil or coconut oil
• Heavy cream
• Stevia, vanilla extra, or any other non-sugar flavor of your choice.

Lunch: Keto Spinach Salad

I love spinach.

This superfood, calorie for calorie, provides more nutrients than any other food, according to the World’s Healthiest Foods.

Keto spinach salad is the perfect low-carb lunch option or light dinner.

It’s flavorful, fresh, and full of nutrients.

It’s also sweet, crunchy, creamy, and tangy.

It also comes together quickly in less than 30 minutes.

Just wow.

What’s more?

You can also easily customize this spinach salad, adding more or less spinach—as well as other ingredients—depending on what you like.

For more taste, feel free to top it with eggs and bacon and toss it with a red wine vinaigrette, or some romaine lettuce.

Ingredients

• Spinach
• Chicken thigh
• Hardboiled eggs
• avocado
• Olive oil
• Grated cheese
• Curry powder
• Salt and pepper.

Dinner – Keto Pizza

If you crave pizza on the low-carb diet, the following recipe will get you covered.

There are many pizza keto-friendly recipes out there.

The keto version is made from cheese, protein powder, meat, cauliflower, and most importantly, almond flour.

The recipe yields the perfect thin crust pizza chew.

It has everything you want in a regular pizza—cheese, peppercorn, tomatoes sauce—minus the carbs.

The recipe also comes together in less than 20 minutes.

Ingredients

• Eggs
• Mozzarella cheese
• Cream cheese
• Almond flour
• Baking powder
• Unsweetened tomato sauce
• Dried oregano
• Olives
• sea salt and ground black pepper

Additional resource – How to eat less sugar

Keto Meal Plan  – Day 2

Breakfast: Sausage Breakfast Sandwich

If you want something to help you get over your breakfast sandwich obsession—something I had to deal with myself—then the following recipe is exactly what you need.

I consider this low carb sausage sandwich the ultimate keto breakfast for people who crave taste in the early morning.

It’s also low in carbs and high in healthy fats and nutrients.

What’s more?

The mix of juicy patties, keto-friendly almond flour, eggs, and melted cheddar cheese is the healthiest alternative to a McDonalds.

You can also freeze and reheat in the microwave for an on-the-go, but deliciously satisfying breakfast, or any other meal of the day.

Ingredients

• Eggs
• Sausage patties
• Heavy cream
• Butter
• Cheddar cheese
• Avocado
• Salt and pepper

Lunch – Tuna Salad Lettuce

It won’t take you a long time to make a mouthwatering meal when you have got a lot of delicious and simple ingredients on hand.

Don’t you believe me?

This tuna salad is proof.

The following recipe makes a fantastic keto tuna salad in less than 10 minutes with accessible ingredients.

It’s ideal as a post-workout snack or for on-the-go low carb lunch.

With a few simple ingredients, you can throw together a satisfying lunch, no cooking required.

It’s also easy to make.

Mix tuna, celery, mayonnaise, red onion, lime juice, and the rest of the ingredients in a bowl.

Toss in some tomatoes to brighten the plate.

So tasty.

So simple.

So keto.

Ingredients

• Can of tuna
• Hard-boiled eggs
• Romaine lettuce
• Mayonnaise
• Lemon juiced
• Diced onions
• Sea salt and pepper, to taste.

Additional resource – Diet mistakes runners make 

Dinner – Keto Chicken Garam Masala

A fan of Indian cuisine?

This one is for you.

The following low-carb recipe got plenty of pieces of chicken in a rich, creamy sauce, tomato paste, and lots of spices.

Add in some sweet bell peppers, coconut cream, and chicken, and you’ll want to have this dish over and over again.

Don’t freak out when you check the ingredient list.

Sure, it’s a bit lengthy, but it takes just 15 minutes to throw everything together.

Ingredients:

• Chicken breast
• Butter or ghee
• ground cumin
• Ground coriander seed
• Yellow onion
• Ground cardamom
• Ground turmeric
• Coriander
• Paprika
• Chili powder
• Red bell pepper
• Coconut cream or heavy whipping cream
• Nutmeg
• Tomato paste
• Finely chopped cilantro
• Sea salt and pepper

Keto Meal Plan – Day 3

Breakfast – Egg Omelet with Cheese, Spinach, and Sausage

Eggs are nutrient-dense, healthy, and one of the keto-friendliest foods around.

That’s why they are an integral part of most low-carb diets.

The following recipe is one of the best keto dish made with fatty ingredient.

Feel free to use plenty of butter, cheese, oil, egg yolks, and low carb veggies.

You can also add a small portion of fatty meats.

I recommend sausage.

Ingredients

• Eggs
• Spinach leaves
• Breakfast sausage
• Feta cheese
• Fresh Dill
• butter
• Olive oil
• Leafy greens
• Sea salt and pepper

Lunch—Keto Chicken BLT Salad

I was never a big fan of salads.

But once I resolved to eat healthier, I couldn’t avoid them anymore.

So I had to find recipes that I like and that work for me.

The keto check BLT salad is an excellent example.

The following recipe is one of my favorite salads out there.

You can easily throw together this salad either with leftover chicken, rotisseries or even canned chick if you’re pressed for time.

Ingredients

• Boneless chicken thighs
• Cheery tomatoes
• Butter
• Bacon
• Avocado
• Mayonnaise
• Romaine lettuce (for wrapping)
• Celery seasoning
• Sea salt and pepper.

Dinner – Bacon Cheese Balls

If you don’t love eating cheese balls stuffed with bacon—one of the most delicious meats known to man—then there’s something wrong with your taste buds.

These bacon cheese balls are easy to make ahead and are ideal for parties and other social gatherings.

What’s more?

These balls are typically served at room temperature, so don’t worry about keeping them warm.

Ingredients

• Bacon
• Cheddar cheese
• Pecans
• Cream cheese
• Green onion
• Garlic powder
• Butter, at room temperature
• Dried parsley
• Poppy seeds
• Onion powder
• Driven chives
• Chili flakes
• Sea salt and pepper

Keto Meal Plan –  Day 4

Breakfast – Keto Egg Muffins

When you’re leading a busy life, you’d, sooner or later—need something quick to grab while running out of the door.

Finding keto-approved snacks can be quite challenging—but the following recipe should keep you covered.

These muffins are perfect for keeping on hand in your fridge or freezing through the week.

This also makes ideal to make-ahead on your meal prep day if you’re into that.

Pop on in the microwave for 30 seconds when you’re ready to serve.

Ingredients

• Eggs
• Shredded cheese
• Spinach
• Scallions
• Mushrooms
• MCT oil powder
• Red pesto
• Salt and pepper

Lunch – Keto cheeseburger

Don’t let low-carb lifestyle eating stand in your way of enjoying a good burger.

These keto burgers are not only delicious but with none of the carbs and sugars to spike your blood sugar levels and kick you out of ketosis.

Try this recipe, and you’ll enjoy a burger that tastes just like the real one and even adds it to your keto meal plan without worrying about your macros.

Ingredients

• Ground beef
• Clove garlic
• Onion powder
• Apple cider vinegar
• Black pepper
• Tomatoes
• Scallions
• Avocado
• Olive oil
• Sea salt and pepper
• Fresh cilantro

Dinner – Baked Salmon with asparagus

Salmon is one of my favorite fish.

It’s a fish you could eat every day, has a lot of nutrients but a low mercury choice, unlike tuna or swordfish.

Although it may appear as if you spent endless hours in the kitchen, making this dish is relatively straightforward.

The following recipe only requires three simple ingredients: salmon, asparagus, and butter.

You can transform the recipe into a delicious dinner in just 20 minutes.

It’s not only keto-friendly but also super delicious.

For more flavor, add some lemon juice, chopped garlic, or sauce of butter.

Ingredients

• Salmon fillets
• Green asparagus
• Butter
• Garlic Cloves
• Lemon juice and zest
• Sea salt and pepper.

Keto Meal Plan –  Day 5

Breakfast – Bacon, and Eggs

Fried eggs and bacon may not seem like much, but they’re full of healthy fats and lean protein that will keep you satisfied all morning without kicking you out of ketosis.

If you’re bored with the classic combo, then the following recipe will help you take it to an entirely new level.

The secret to making great eggs is never overcooking them and always adding more richness to them.

Ingredients

• Eggs
• Bacon
• Butter
• Heavy whipping cream
• Avocado
• Green bell pepper
• Walnuts
• Sea salt and pepper

Lunch – Keto Smoked Salmon & Avocado

This dish combines two of my favorite foods: salmon and avocado.

The recipe yields a high-fat, high-fiber salad that will keep you energized for hours thanks to the avocado and salmon.

What’s more?

The dish is loaded with omega-3 fatty acids and can be prepared in under 15 minutes.

After all, life on the keto diet doesn’t have to be complicated.

Ingredients

• Smoked salmon
• Avocadoes
• Mayonnaise or sour cream
• Lemon juice
• Sea salt and pepper

Dinner – Ground Beef Tacos

Ground beef is a keto-friendly and relatively inexpensive form of meat.  That’s why I ‘m adding this recipe to the list.

The recipe comes together quickly, so it’s ideal for busy weeknight keto dinners.

Simply cook up some ground beef and use romaine for sheets.

For more texture, throw in some cheese and sour cream, and you’ll never crave tortillas.

Remember to use cheddar cheese shell instead of the high-carb proceed corn taco shells found at the grocery store.

Ingredients

• Cheese taco shells—or your low-carb favorites
• Lean ground beef
• Low carb taco seasoning
• Tomato Paste
• Sea salt and pepper
• Shredded cheddar cheese

Keto Meal Plan – Day 6

Breakfast – Sausage and Egg Breakfast Bowl

If you’re craving a high-protein breakfast that’s still keto-friendly and easy to make, look no further than sausage and egg breakfast bowl.

I love the following recipe because it’s fun to make and I get to enjoy a bunch of different foods in one go.

It’s also simple and easy to throw together without throwing your keto efforts out of whack.

Since you’ll be cooking the eggs separately, you can fry them up exactly the way you love the most.

Ingredients

• Sausage
• Whole eggs
• radishes
• Cheddar cheese
• butter
• Sea salt and pepper

Lunch – Leftover Turkey Salad

The following recipe is a fantastic way to use those lunch leftovers.

The dish can also be ready to serve in a few minutes since you’re using pre-cooked ingredients.

Chop up the ingredients into small pieces and mix them all.

Feel free to add more taste with some keto veggie crusts.

Ingredients

• Cooked turkey meat
• Avocado
• Cream cheese
• lettuce
• Stalk celery
• Olive oil
• Onion
• Mayonnaise
• Sea salt and pepper.

Dinner – Chicken Bacon Ranch Casserole

If you love eating chicken pasta casserole, but no longer can have it because of the pasta, then the following casserole recipe is something you could enjoy.

Instead of the carb-rich noodles usually used, you’ll substitute the noodles with cauliflower.

This low carb recipe is pretty great—extra fat from the bacon and cheese, enough protein to keep you satisfied, and super low in carbs.

For more taste, you can also get a bit creative and toss in a few other veggies too.

Feel free to use squash, zucchini, turnips, or even radishes.

Ingredients

• Bacon
• Boneless, skinless, chicken breasts
• Ranch seasoning
• Chives
• Salt and pepper

Keto Meal Plan – Day 7

Breakfast – Keto Blueberries Pancakes

The following recipe makes delicious pancakes without traditional flavors and sugars.

It’s made with the ideal mix of coconut flour, almond flour, eggs, and blueberries for a meal that’s so delicious and fluffy that you’ll be hardpressed to believe they’re low carb.

The blueberries—one of the few keto-friendly fruits out here—adds a touch of sweetness but they also have some sugar so pay attention to the portions.

Ingredients

• Eggs
• Cream cheese
• Fresh blueberries
• Melted butter
• Almond flour
• Oat fiber
• Baking powder
• Sea salt and pepper

Lunch – Bacon Spinach Frittata

Tired of making omelets?

Try the following frittata recipes that make a dish full of greens, leafy veggies, and bacon.

It may seem complicated, but the recipe is fantastically simple to make. Combine eggs, spinach, bacon or sausage, and veggies into a mouth-watering feast for the tummy.

For more flavor, feel free to top it with a scoop of ghee or guacamole for a mouth-watering meal.

Ingredients

• Eggs
• Diced bacon
• Butter
• Fresh spinach
• Whipping cream
• Grass-fed ghee
• Shredded cheese
• Rosemary sprig
• Sea salt and pepper

Dinner—Slow cooker Mexican Tacos

Unlike your typical high-carb Mexican feasts, the following slow cooker Mexican shredded because of the keto-friendly ingredients that won’t spike your blood sugar levels nor kick you out of ketosis.

The recipe takes roughly 30 minutes to be thrown together and pre this impressive dish.

You can serve it with lettuce wraps or classic low-carb tacos or combine it with roasted veggies or cauliflower rice.

Ingredients

• Pastured beef short rips or beef shank
• Cilantro
• Ground turmeric
• ground cumin
• Ground coriander
• Garlic Cloves
• Chipotle powder
• Diced onions
• Jalapenos
• Garlic powder
• Smoked paprika
• Sea salt and pepper
• Water

Clean keto food list for beginners – The Conclusion

There you have it.

The above clean keto food list for beginners  is all you need to get started on the low carb path and ensure success in the process.

You need to show up, get the ingredients, and start cooking.

The rest is just detail.

Thank you for dropping by.

Please feel free to leave your comments and keto meal recipe ideas in the section below.

In the meantime, keep eating healthy.

Cheers.

David D.

Eager to Run Without Burning Out? Here’s the Lowdown

There’s no doubt that running can work wonders, from shedding those extra pounds to sculpting your physique.

But hold up—did you know it’s possible to get too wrapped up in that runner’s high? Whether you’re a marathon maestro or just getting your running shoes dirty, running burnout is lurking around the corner for the unwary.

Also known as overtraining, burnouts are a common and painful reality in the running world. telltale signs? Fatigue, decreased performance, and a dwindling love for the sport.

So, how do you strike the perfect balance, reaping the rewards of running while keeping burnout at bay? Fear not! This guide is your trusty roadmap.

In today’s article, I’ll demystify running burnouts, shedding light on their causes and symptoms. Plus, we’ve got a treasure trove of tips and tricks to manage and, better yet, prevent them.

Ready to run smart and sustainably?

Grab your shoes, and let’s hit the trail with knowledge as our compass!

What is Overtraining Syndrome?

It’s the dark side of running—a shadowy space where the love for the sport unintentionally morphs into its own enemy. Overtraining, or as many aptly dub it, ‘burnout’, arises when you’re heaping on the miles and speed without giving your body its well-deserved downtime.

Why Does it Happen?

• Packing on Intensity: Piling on challenging runs back-to-back without sprinkling in some easier days? This is a one-way ticket to Overtraining Ville.
• Skimping on Recovery: It’s not just about the sheer volume of runs but also about the time you grant your body to rejuvenate.
• Sudden Shifts: Suddenly upped your mileage or started sprinting more? Such abrupt changes can jolt your system, leading to overtraining.

How Much Running is Too Much?

Running is exhilarating. The wind against your face, the rhythm of your footsteps on the ground, and the sheer thrill of surpassing your limits. But as with anything, there’s a fine line between passion and overindulgence.

So, how much is too much? It’s a bit like asking, “How long is a piece of string?” The answer: it varies. It’s influenced by your personal fitness goals, your experience level, and even your genetics.

Elite vs. Novice Runners:

An elite marathoner might effortlessly rack up 100 miles a week, while for a beginner, clocking in a consistent 10-15 miles might be the ceiling.

Who’s at Risk? Everyone, Really:

The more experienced can sometimes fall into the trap of pushing beyond their limits, especially when chasing a personal best or gearing up for a significant event.

What’s more?

For those new to the sport, the initial excitement can lead to doing too much too soon.

The Beginner’s Blueprint:

For newcomers, a walk-run program is gold. It ensures a gradual build-up, reducing the risk of burnouts and injuries.

A Startling Statistic:

It’s estimated that a whopping 60% of runners will encounter overtraining at some point. While that might sound daunting, remember—knowledge is power. Being aware means you’re halfway to preventing it.

How to Evaluate Your Routine:

• Frequency & Intensity: If you’re running just a few times a week at a comfortable pace, burnout might not be a looming threat.
• Cross-Training: Diversifying workouts can mitigate risks. But if you’re juggling intense running with rigorous gym sessions, it’s crucial to ensure you’re not inadvertently overloading your system..

The University of South Carolina Study:

This research suggests that the typical runner clocks in no more than 20 miles weekly. These miles are smartly spread out, ensuring that there are recovery days in the mix.

The same study highlights that most runners typically limit their longer runs to approximately an hour. This might be to prevent undue stress on the body and to aid optimal recovery.

What’s more?

Some eyebrow-raising findings emerged from studies published in these journals. They indicated that individuals running more than 20 miles a week might have a shorter life span than those who run less.

Implications & Considerations:

While these findings might sound alarming, it’s crucial to remember that correlation doesn’t necessarily mean causation. There could be various confounding factors at play, including genetic predispositions, other health habits, or underlying medical conditions.

Consistently, studies seem to suggest that moderation in running might be beneficial. It’s about finding a balance that promotes cardiovascular health without introducing undue physical stress.

To further answer this question, let’s look at some side effects of running more than you should.

Running Burnout Symptoms

Pay attention to your body indicators to gauge when to keep going forward and when to back off by learning to recognize these warning signs.

Let’s dive into some of the subtle (and not-so-subtle) red flags that might indicate you’re pushing beyond your limit:

Entering the Muscle-Burning Phase:

Instead of muscle-building and endurance-boosting, overtraining can shift your body into a phase where muscles are constantly being depleted and not recovering adequately.

Constant Irritability:

Feeling snappy or perpetually in a bad mood? Your running routine could be the unsuspecting culprit.

Hormonal Havoc:

Overtraining can lead to disruptions in hormone production and release. One notable example is the reduction in catecholamine, a hormone that plays a pivotal role in mood regulation.

Stress & Anxiety:

The hormonal imbalances triggered by overtraining can impact your sympathetic nervous system, leading to heightened stress and anxiety levels.

Hydration Status: 

It might feel a tad odd to inspect your pee, but it can be quite the telling indicator. Clear or light yellow urine typically signifies proper hydration, while a dark yellow hue can be a sign of dehydration.

Heartbeat Tells a Story

As your body grapples with the demands of excessive running, it might ramp up metabolic rates, which can consequently push up your RHR.

While a heightened RHR can be an indicator, remember it’s not the sole reason. Several external elements, like caffeine, hydration status, stress, and sleep quality, can skew your RHR. Hence, it’s crucial to consider the broader picture.

Additional reference – Stop peeing when running

Falling Sick Repeatedly

Frequent bouts of cold, coughing, congestion, persistent runny nose, fever, and other common illnesses could be your body’s way of sounding the alarm. If these symptoms seem more recurrent than before, it could be linked to your rigorous training regime.

Incessant Pain & Prolonged Injuries

The philosophy of “No pain, No gain” doesn’t always apply. While some soreness after a workout is normal, persistent pain or injuries are red flags. Overtraining doesn’t allow the body the crucial recovery time it needs. As a result, instead of training on a robust foundation, you may inadvertently be causing wear and tear on an already weakened structure.

Look out for recurring aches in places you haven’t felt before or previous injuries that seem to flare up repeatedly. Another sign is when the usual muscle soreness after a workout doesn’t ease up after a day or two.

Tired All The Time

A general feeling of fatigue, a sudden dip in enthusiasm for workouts, or feeling unusually drained post-exercise might indicate overtraining. It’s not just about physical tiredness—overtraining can also make you mentally sluggish.

Sleepless Nights

If you’re tossing and turning, waking up in the wee hours, or struggling to get some shut-eye despite feeling exhausted, it’s worth assessing your training routine. Chronic sleep deprivation can further exacerbate the symptoms of overtraining, creating a vicious cycle..

Decreased Motivation

Just as the body speaks through physical pain and exhaustion, it also communicates subtly through our emotions and metabolic responses. Let’s delve into these nuanced signs of overtraining:

Unwanted Weight Loss

This isn’t about the usual calorie deficit from exercise. Chronic overtraining can stress the body, impacting metabolic rates, appetite, and even nutrient absorption. Your body might start tapping into muscle reserves for energy, leading to muscle loss.

A Quick Note.

For an in-depth dive into overtraining syndrome, check the following resources:

• Does overtraining exist?
• Overtraining Syndrome Symptoms and Diagnosis in Athletes
• Overtraining: What It Is, Symptoms, and Recovery
• Overtraining Syndrome
• Overtraining Syndrome: Warning Signs and How to Cut Back

How To Measure Running Burnouts?

Now that you know the many signs of overtraining, it’s time to put it into practice.

Green Light: 0-1

No reason to panic here.

You are safe to push it a bit further.

You’re barely pushing your body.

Do more.

Be Careful: 3-4

Go ahead with your training program, but reduce the duration and intensity of your runs until some of the red flags subside.

Danger Zone: 5 or more

This is where you risk hurting yourself if you keep it up without taking the right recovery measures.

Counting more than five warming signs means you’re definitely in danger.

For the most part, your recovery time depends on how overtrained you are.

The more symptoms you suffer from, the longer it’ll take for your body to recover.

This could range from a couple of days to a few weeks, or you may even need to visit a doctor.

Additional resource – Common Overuse injuries

Overtraining in Runners – The Conclusion

Every serious runner needs to learn how to deal with and prevent running burnout when training. But, don’t let your problems eat you from the inside.

Remember that there is such a thing as too much running.

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

In the meantime, thank you for dropping by.

Keep training hard.

Looking to buy cheap running gear? Then this post is for you.

Here’s the truth.

Buying new running gear can be stressful when you have many options but are overcharged. This is especially the case when you’re already on a tight budget.

But it doesn’t have to be that way.

Here’s the truth—if you know how and where to look, you can find pretty decent running gear at a very affordable price.

Cheap Running Gear Guide 

Without further ado, here are a few tips and tricks to help find affordable running shoes, running clothes, and races.

Choose The Right Stores

If you want to shop on a budget, one smart move is to avoid specialty stores that only sell running clothes.

Even if you love brands thanks to their exclusive designs and reliable quality, they’re still not worth the splurge

Specialty stores such as Nike, Puma, or Lululemon will always try to overcharge you simply because of brand name recognition and because they’re held as experts in making workout clothing.

Here’s what to do instead.

As long as you can tell quality material, get your next running shirt or shorts from “broad-specialty” stores like Forever 21 or H&M. These brands will often sell gear of similar value and performance but at a much more affordable price.

You can also try your luck at department stores that sell brand-name items for lower prices, such as TJ Maxx. Remember, being fancy is never a priority. Comfort first.

How To Buy Cheap Running Shoes

With a pair of running shoes costing 90-120$, expenses can add up fast regarding running gear.

Generally, you’ll need a new pair of shoes every 400 to 500 miles. So if you ran 30 miles per week, you’d be burning through at least three pairs a year. That’s more than $300 on shoes alone per year.

Proper running clothing costs money, too.

How much gear you need likely depends on how often you train. If you exercise all year round, you’ll need a mix of summer and winter running clothing.

The following steps should help keep your running gear costs at bay:

Buy During Sales

So how to buy cheap running shoes?

One thing you can do to save money on shoes is to buy them during major sales (you have to wait for them or go to a warehouse store) or online (by searching for the best deals). Also, some reputable sports brands may slash the price of previous season shoes at the onset of a new year, making it the perfect time to hunt for new shoes.

Go Digital

Some websites, such as ShoeKicker and The Clymb, may help you find some of the best deals on running shoes and other gear in one place.

Check other colors

When choosing a certain shoe model, check in on other colors/styles, as some colors might be cheaper than others.

Shop at Non-Specialty Stores

For the best deals on workout clothing, steer clear of high-end athletic wear stores. Instead, shop at other stores such as TJ Maxx, Baleaf, Target, and H&M. all of these stores offer great quality workout gear at an affordable

Compare Prices

Getting the best deals on running gear is a process and one that takes time.

It’s easier to hit the nearest high-end store and splurge on their clothing, shoes, and accessories, but only if you can afford them.

You must play the long game if you want quality without breaking your bank account. So be patient and go slow.

I’d recommend an online source such as Best Budget. Tools like this one provide you with relevant price comparisons and reviews—it also makes the research phase a little bit easier.

Sign up For Newsletters

Don’t want to give up on brand-name products? Then, sign up for their newsletter to find out about big sales and discounts.

You can also subscribe to your favorite stores for coupons. Choose your favorites and stay in touch with them but don’t get stuck on one brand. You’ll be sorry when you can find another item that’s cheaper but of similar or better quality.

Don’t want to get spammed into your main inbox? Create a separate email just for subscriptions and coupons.

Buy Last Season’s Models

Running gear doesn’t change as much throughout the season. More often than, the only things that differ are the colors or patterns.

So instead of the navy blue running shorts offered now, find the black ones from the previous collection. You might end up paying half the price.

The material will be the same, and you’ll feel just as comfortable wearing the black shorts as you’d be wearing the navy blue ones.

As long as you’re choosing comfortable and high-performing fabrics, you’re good to go. Comfort over fashion. That’s the golden rule.

Where to find them?

Grab last season’s items at outlet stores, clearance racks, sales sections, or online. Some stores usually hold a clearance sale on certain dates of the month.

Take Care Of Your Running Shoes

The average running shoe lifespan is roughly 400 to 500 miles, depending on various factors such as weight, running style, intensity, and shoe model itself.

In other words, you’ll need to get a new pair every few months, which can take a toll on your bank account.

Fortunately, there are a few measures you can take right now to make sure that your sneakers last you as long as possible.

Let’s discuss a few.

Keep them To the Running

Do not use your running shoes for any other activity other than running. Gym, grocery trips, and all the walking around add to the mileage. Even if you’re just walking around in them, you’re still wearing out the support and cushioning.

Wash regularly:

As the first line of contact, your shoes can take quite a beating. Cleaning your sneakers is something you should be doing at least once a week or after any rainy, muddy run

You should also avoid throwing them in a washing machine, drying machine, or near a radiator. Instead, wash your running shoes manually, then let them air dry.

Take them Off Properly

Instead of using your foot to kick the shoes off, untie and loosen the laces before removing your shoes.

Forcing your feet out may put a lot of pressure on the laces and heel collar, which forces them to stretch out and lose their shape.

Store Right

Keeping your shoes in the trunk of your car or exposed to direct sunlight is another way to break them down sooner.

Instead, keep your shoes in a dry, cool place away from a heater or the trunk of your car.

If your shoes are wet, you can speed up the drying process by stuffing them with balls of newspaper to absorb the moisture.

Where to Find Cheap Running Clothes

You don’t have to break your bank account to get higher-end running wear. Instead, get your running gear from the following places.

Old Navy

For relatively cheaper but decent quality wear, Old Navy Active line provides a good selection of workout shirts, shorts and tops, and pants that have gotten rave reviews.

What’s more?

Old Navy often offers 30 percent and even 40 percent off sales to schedule your purchases accordingly.

Pricing: Clothes range from $5 to $30 per item.

H&M

One of my favorite places for inexpensive yet reliable activewear. H&M offers stylish and effective activewear items that can be used everywhere—running is no exception.

Pricing: Activewear range from $10 to $50.

Macey’s

Not only is Macey’s a great source of exercise clothing such as shorts, shirts, sports bras, and socks. For less, the store offers a range of reputable shoe brands, such as Nike, Asics, Adidas, and Skechers.

What’s more?

Macey’s also offers amazing regular sales on highly reputable brands, so remember to sign up for their newsletter to keep up on its current promos and deals.

Pricing: Clothes range from $5 to $30.

GAP

Gap Fit, Gap’s activewear line, is one of the inexpensive lines of activewear out there.

The brand has a wide variety of stylish and comfortable styles. It also lets you easily shop by type of workout and level of intensity.

Price range: $10 to $30 per item.

Zappos

Zappos offers a good range of activewear for runners of all ages, gender, and sizes. You can also find a wide selection of running shoes from Nike, Brooks, Asics, Hoka One One, and much more.

It also provides free standard shipping on virtually all orders, with no minimum required, which is one of the reasons the website has become so successful.

Price range: $10 to $30 per item.

Stick to Quality

Eventually, you’ll come across a cross of a piece of clothing that looks amazing

But is it worth it? Is it durable?

Nothing is worse than spending your hard-earned money on a garment that falls apart after just a few runs.

Quality gear should also last you through more than a single season, and there are a few measures you can take to tell if your workout items are well-made.

When shopping, check for the following:

The Fabrics

Check the tags that display the materials of the clothing piece. For example, what fabric is the clothing made of?

Next, check if the fabric wicks sweat away from the skin, which is essential for keeping dry and comfortable. Natural wicking fabrics include bamboo and wool, whereas synthetic ones include Lycra and Polyester.

Ideal fabrics usually contain polypropylene or fabrics such as Coolmax and Supplex.

These fabrics allow sweat to evaporate from your skin but do not leave you feeling sweaty and uncomfortable. Check also if there’s any brittle on the cloth.

The Seams

Check the seams. Good stitching is one of the best signs that a piece of clothing is high quality.

If the stitch work is subpar, it usually indicates that the items were cheaply made using cheap materials. Even the price tag says differently. So don’t bother to get stuff like this.

To check for quality, do the “pull test.”

Simply grip the fabric on both sides, pull on a seam and check if you see through the other side. If you can see, that’s a sign that the item might not be sewn properly.

Save Money On Running Nutrition

Gel packets, protein powders, energy bars, and supplements work well for sustaining your training caloric needs but can also be expensive.

Fortunately, there are some ways to help you save money on different running nutrition essentials.

These include:

Experiment

Go natural. Test out cheaper alternatives for energy during your long runs instead of sports gels. For example, try jelly beans, honey packets, candy corn, and other sweets.

Additional resource – Best sources of electrolytes for runners

Make your own:

You don’t have to buy every single protein bar. Instead, you can make your own and, in the process, save a lot of money.

Check out this YouTube Tutorial.

Buy in bulk

Your diet should be the main source of calories and nutrients, so keeping certain foods on hand is the way to go.

The best way to save money on food is to buy in bulk.

The main items include:

• Eggs
• Chicken breasts
• Canned tuna
• Frozen vegetables
• Rice
• Oatmeal
• Beans and lentils
• Nuts & seeds
• Dried fruits

Stay Injury Free

Medical bills stack up quickly when dealing with an injury.

And nobody’s immune

Run long enough, and you’ll sooner or later get hurt. The recovery cost can be extremely high depending on your injury and insurance converge.

To avoid falling into the trap of injury, do the following:

Listen to your body

Your body is your best coach. It’ll tell you when to keep going and when to stop. You just have to be willing to listen.

Progress slowly

Make it a rule never to increase your weekly mileage by more than 10 percent from one week to the next.

Stretch & foam roll

Regular mobility work helps protect your body against common injury by improving your range of motion and making your muscles more supple.

Cross-train:

Especially strength and non-weight-bearing training, as research has shown that regular resistance training helps runners avoid injury.

For more, check these posts:

• Weight training for runners
• Best strength exercises for runners
• Bodyweight training for runners
• Running Vs. strength training

Save Money On Races

Although you might not want to start racing anytime soon, chances are you might see in the future.

The following measures should help keep your racing costs at a minimum.

Sign Up Early

The best way to save money on racing fees is to sign up as early as possible. Most events offer early bird pricing.

Be A Member

If racing is important to you, join an affiliated running club. By doing so, you might take advantage of the occasional discounted or free race entry. It might not be a lot, but your money-saving efforts do add up in the long haul.

Race local

While travel can be fun, transportation, hotels, and meals can be more expensive than the race.

Instead of wasting money on hosting, save money and time by running races closer to home. You’ll find the registration fees relatively cheaper by sticking to local, often smaller, races.

Still keen on going to the race three hours flight away? Then  I’d recommend that you combine your races with vacation—destination races.

Two birds. One stone.

Cheap Running Gear – The Conclusion

There you have it! If you’re find cheap running gear, today’s measures and tips should help you get started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong

David D.