David Dack

Turn Running into A Daily Habit – Your Ultimate Guide

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It was a crisp morning when my trusty alarm clock chimed at 6:00 a.m. As a dedicated runner, I’ve always prioritized my sleep, aiming to get a solid 7-8 hours of shut-eye every night.

My morning routine is a well-oiled machine. By around 10:00 p.m., I’m already snuggled in bed, ensuring I’m well-rested for the next day’s adventure. When that alarm sounds, I’m raring to go. Within minutes, I’m up, dressed in my running gear – sneakers, socks, a comfortable tee, and my favorite workout shorts.

At precisely 6:15, I step out the door, ready to embark on my morning run. Today, it’s all about tempo training. But tomorrow, it’s a different story. I’ll rise at the same early hour, but my focus will shift to yoga. Later in the day, you’ll find me at the gym, tackling a CrossFit WOD. I prefer evening gym sessions – they somehow boost my productivity.

My exercise routine has become second nature, etched into my daily life. There’s no resistance, no forcing myself out of bed, no teeth-grinding to get going. It just flows naturally. Of course, there are moments when life throws curveballs, and I might stray from my routine. But rest assured. I always come back stronger than ever.

A Very Common Struggle

Let’s face it: forming an exercise habit is no walk in the park for most people. Many folks start off with good intentions, whether it’s running, eating healthier, reading more, or reducing screen time, only to find themselves stopping and restarting repeatedly.

But fear not! What I’m about to share with you today will provide the keys to breaking free from this endless cycle and transform your running routine (or any other workout regimen) into a lifelong, ingrained habit.

Start Small

A common mistake many new runners make is pushing themselves too hard right from the beginning. This approach can lead to injury, burnout, and frustration. To build a sustainable running habit, it’s crucial to begin with manageable and realistic goals.

Starting small, such as incorporating a walk-run method or going for a short run around the block, can make the early weeks of running more enjoyable and achievable. Remember the mantra, “A short run is better than none.” This mindset is especially helpful for beginners.

Whether your goal is weight loss, completing a 10K, or simply being able to jog for 20 minutes without getting out of breath, ensure that your initial goals are realistic and attainable.

The Walk-Run Method

For beginners, the walk-run method is an excellent approach to establishing a running habit. Here’s a beginner’s running program that incorporates this method.

Additional Resource – When it’s the best time to run

Come Up with a Running Plan

Deciding to start running is a significant step, but it’s equally important to support your decision with a well-thought-out plan. The saying, “Failing to plan is planning to fail,” attributed to Benjamin Franklin, holds true for managing exercise routines.

To ensure your running journey is successful, create a detailed plan covering every aspect related to your running routine. This includes choosing a running route, deciding on the time and type of run, and even preselecting your music playlist or any other elements of your training routine.

As crucial as planning your runs is, don’t forget to plan your rewards as well. These rewards can be anything that motivates you, whether it’s a post-run smoothie, a massage, or a relaxing hot shower. These incentives will keep you motivated on your path to achieving your long-term running goals.

Write It Down

Research supports the effectiveness of planning in achieving fitness and health objectives. An experiment conducted at the University of Hertfordshire revealed that individuals without a plan struggled to achieve their New Year’s resolutions.

Once you’ve determined the components of your running plan, write them down and place them where you’ll see them regularly. Be specific about the details, including:

  • Running distance
  • Running time
  • Running duration
  • Type of run
  • Walk/run ratio (for beginners)
  • Training pace
  • Running route

I have written a comprehensive guide to running program design.

You can find it here.

Also, prepare in advance your running shoes, clothes, water bottle, and running backpack, preferably the night before.

This helps eliminate any excuse to skip the run.

Turn Your Plan into a Ritual

Once you’ve established a solid running plan, the next step is to turn it into a daily ritual. This concept draws inspiration from Tony Schwartz, the author of “The Power of Full Engagement,” a renowned book on productivity and personal management. If you’re serious about making lasting changes in your life, this book is a must-read.

But what exactly is a ritual, and how can it benefit your running journey?

A ritual consists of a specific set of behaviors that you perform at the same time every day or on specific, designated days. To create a ritual, you need to define the precise behaviors related to running that you’ll engage in. Once these behaviors are defined, commit to performing them at the designated times.

By establishing a fixed time for your running routine, you eliminate the need to expend mental energy on when to fit it in. Additionally, rituals often carry a sense of spirituality or religiosity, making them more compelling, even for individuals who aren’t particularly religious or spiritual.

Creating a running ritual helps you solidify your commitment to regular running, making it an integral and non-negotiable part of your daily or weekly routine.

Additional reading – How to Prevent Overuse Injury

Set a Specific Time for the Ritual

Selecting a specific time of day for your running ritual is crucial. You must determine whether the morning, midday, or evening is the most suitable and feasible time for your runs. Once you’ve chosen a time, it’s vital to stick with it consistently, regardless of any obstacles or distractions.

For example, I’ve committed to running every day at 6:15 a.m., and I find that maintaining this consistency greatly contributes to my success, whether I’m going for a run or practicing yoga.

To enhance your chances of success, treat your runs with the same level of importance as you would an essential work meeting or a family obligation. Make it a non-negotiable commitment by scheduling it into your calendar. This approach demonstrates your dedication to the practice.

As a helpful strategy, develop a habit of marking your calendar with a prominent red “X” on the days you plan to go for a run. This visual representation can serve as a powerful motivator, and ideally, you should aim for three to four big red “Xs” on your weekly calendar. This level of consistency will reinforce your commitment to your running ritual.

Run First Thing in the Morning

Our lives are incredibly busy, filled with long work hours, childcare duties, the captivating but time-consuming world of social media, and various daily obligations. Balancing it all can be challenging, but there’s a strategy to help you maintain your running lifestyle even in the midst of a hectic schedule: run in the early morning when your willpower is at its peak, and the rest of the world is still asleep.

Research supports the idea that individuals who consistently exercise prioritize morning workouts. Therefore, it’s advisable to establish a morning running routine before the hustle and bustle of the day begins, especially before your children wake up. But how can you make this adjustment to your schedule?

It’s relatively straightforward. Start by setting your alarm an hour earlier than usual. If you prefer, you can have a light snack before your run. Once you’ve completed your run, follow it up with a refreshing shower and a nutritious breakfast. By doing so, you’ll already have accomplished more than many people do in the morning.

Remember that being a morning person is not an inherent trait; it’s a habit that can be cultivated. Running in the morning will not only boost your metabolism but also enhance your productivity throughout the day, which is pretty cool, right?

picture of Calf Pain

Lay Out your Running Gear

If you have a run scheduled in the morning, make sure to get your running gear ready the night before.

Doing this will help you head out the door with minimum friction, as there’s nothing worse than waking up early and having to hunt through a dark room in a semi-awake state for gear that you need.

This is especially important if you’re not naturally a morning person: if your running gear is nowhere to be found, you’re much more likely to drop the whole plan and say that you’ll run another time.

So, what do you need to lay out? Your clothes, from underwear and running socks to your hat.

Earphones, shoes,  watch, hydration belt, headlamp, reflective vest, gels, even post-run rewards—everything that’s needed for your run, in a nutshell.

For more discipline, try sleeping in your running clothes.

If you’re an efficiency freak like me, this is your best option.

Make it Regular

Once you decide on a running ritual, do your best to never skip a workout.

If you skip a day, the process of exercise habit formation only gets harder.

It’s all about keeping your momentum going, especially during the first few weeks.

The easiest way to keep your resolution going is simply not to stop.

Objects in motion tend to stay in motion.

It’s a basic physics law, and you should use it to your advantage.

If your ultimate goal is to run three times a week, then schedule your three runs on non-consecutive days (On Monday, Wednesday, and Saturday, for instance) and do your best not to miss a day.

Pick A Time

Once you establish your running ritual, strive never to skip a workout. Skipping a day makes forming the exercise habit more challenging. Maintaining momentum is crucial, particularly during the initial weeks of habit formation.

Remember the basic physics law: “Objects in motion tend to stay in motion.” Leverage this principle to your advantage. If your goal is to run three times a week, schedule these runs on non-consecutive days, such as Monday, Wednesday, and Saturday. Make a commitment not to miss a day.

Consistency is key, and it’s easier to stick to a routine when you keep it going. Choose a specific time of day for your runs and try to stick to it. For example, if you prefer running in the morning, aim to run at the same time every morning. Establish a routine of at least five workouts per week, including three runs and two cross-training sessions.

On rest days, remain active. Go for long walks, hikes, or bike rides. The principle is simple: keep moving during the early stages of habit formation to solidify exercise as a regular part of your daily schedule.

Prioritize your workout schedule by treating your running sessions as appointments that cannot be canceled. By prioritizing your fitness and health, you ensure that your exercise routine becomes a non-negotiable part of your life.

Make it Pleasurable

Running shouldn’t feel like a dreaded ordeal; it should be an enjoyable experience. While working on building your exercise habit, focus on the pleasure and fun of running rather than solely on end results.

Here are some ideas to make your running more enjoyable:

  • Treat yourself to some new, colorful running gear that makes you happy.
  • Run with a friend, your dog, or both for added companionship.
  • Explore new routes and locations to keep things fresh and exciting.
  • Choose pristine trail routes that immerse you in natural beauty and fresh air.
  • Use a running app to track your progress, helping you stay motivated.
  • Take in the beauty of the sky and appreciate the solitude.
  • Create an upbeat playlist of your favorite songs to keep you energized and distracted from fatigue.
  • Use the time to listen to an audiobook, podcast, or radio show, making the most of your run.

There are endless possibilities to infuse joy into your running routine, so find what works best for you and make each run an enjoyable experience.

Recharge—Have a Recovery Day

Recovery is crucial for your body’s well-being and performance. It provides an opportunity to rest and readapt to your training load. To support your running habit, consider having a designated recovery day.

I highly recommend taking one day off from intense exercise every week. On this day, prioritize rest and relaxation. If you feel that you need some activity, limit it to a gentle half-hour walk to keep your body moving without exerting too much effort.

The key is to engage in some form of activity every day except your designated rest day. Ideally, this activity should be something you enjoy, and that maintains your habit of staying active. Don’t hesitate to explore other exercise routines in addition to running, as they can also contribute to the development of your exercise habit. Incorporate activities such as strength training, swimming, cycling, and yoga into your routine to keep things fresh and enjoyable.

Give Your Running Ritual Eight Weeks

Be patient with yourself and commit to at least 66 days to establish your new running habit. Habits don’t develop or change overnight; they require time and dedication to become ingrained in your daily routine.

Research conducted at The London University College suggests that it can take six to eight weeks to form a lifelong, lasting habit. Therefore, aim to stick with your running routine for a minimum of 50 to 60 days.

Once you reach this point, you’ll begin to notice significant changes. Your running habit will start to feel like a natural part of your daily life. You’ll build enough cardiovascular endurance to run comfortably for around 45 minutes, experience weight loss, and see tangible improvements in your body and overall well-being. Keep persevering, and the results will be worth it.

Life is Messy Y’know…

A word of caution: Life is unpredictable, and there will be times when your running routine faces obstacles. Whether it’s due to injury, demanding work hours, family commitments, or holiday celebrations, these challenges can disrupt your plans. Remember, it’s not personal; it’s just a part of life.

Perfection should not be your goal, as striving for it will only lead to frustration. Accept that you may miss a day or two (or more) occasionally. When these disruptions occur, don’t beat yourself up or lose sleep over them. Everyone makes mistakes, and life can be unpredictable; it’s a part of the human experience.

Forming a habit, like maintaining a running routine, is a skill that requires consistent practice. Think of it as a muscle you’re training; the more you work on it, the stronger it becomes. So, if you stumble along the way, pick yourself up, brush off the dust, and start anew. Embrace the warrior spirit and never give up on your running habit.

Track Your Progress

You cannot make progress without measurement. This is one of my all-time favorite sayings related to productivity and management, and it holds true when it comes to physical exercise. Whether you choose to track your progress with pen and paper or using a dedicated app, keeping a record of your runs is essential for maintaining your fitness routine.

Being analytical about your exercise regimen pays off. By maintaining a record, you’ll start to notice training trends that can help you determine what works best for efficient and successful training. After all, how can you decide what to do next if you don’t have a record of what you’ve done in the first place?

Progress in your fitness journey can take many forms, from being able to run longer without fatigue to lifting heavier weights or even experiencing improved fitness in how your clothes fit. These are all signs of progress, and they’re something to be proud of.

The Things to Track

It’s important to track various aspects of your exercise routine and achievements, whether you maintain a workout journal or store the information digitally for periodic review. Here are some key things to track:

  • Running Workouts: Log the details of your running sessions, including distance, duration, pace, and any specific notes about the run.
  • Heart Rate: If you monitor your heart rate during workouts, record this data to track your cardiovascular fitness.
  • Running Goals: Document your running goals, both short-term and long-term, and track your progress toward achieving them.
  • Running Times: Keep a record of your best running times for different distances to monitor improvements.
  • Mileage on Running Shoes: Note how many miles you’ve logged on your running shoes to determine when it’s time for a replacement.
  • Running Performance: Track your performance in races or time trials, including race results and personal records.
  • Cross-Training Activities: If you engage in cross-training activities like strength training, yoga, or swimming, record these sessions.
  • Weight: Monitor your weight regularly to track changes, especially if weight loss or maintenance is a goal.
  • Body Measures: Measure your body dimensions, such as waist circumference or body fat percentage, to assess changes in your physique.
  • Before and After Pictures: Take photos to visually document your progress over time.
  • Meals: Keep a food diary to track your daily meals and calorie intake, which can be helpful for nutrition and weight management.
  • Weather: Note the weather conditions during your runs, as weather can affect performance.
  • Sleep Patterns: Record your sleep duration and quality to ensure you’re getting adequate rest for recovery.
  • Weekly Mileage: Summarize your weekly running mileage to gauge your training volume.
  • Calorie Intake: Keep track of your daily calorie intake if you have specific dietary goals.
  • Aches and Pains: Document any injuries, aches, or pains to help identify patterns and seek appropriate treatment or adjustments to your training.

 The Conclusion

Have you considered starting the running habit? Do you run regularly? I’d love to hear from you in the comment section.

Top 19 Superfoods for Runners: Boost Your Performance Naturally

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Super Foods

Ready to supercharge your performance and take your running game to the next level? Well, guess what? It all starts with what you put on your plate! Yep, you heard me right. The food you eat before, during, and after each run can make a world of difference, not just in your running performance, but also in your overall health and well-being

Here’s the deal: neglecting your nutritional needs is like trying to run a marathon with shoes that are two sizes too small. It’s a recipe for mediocrity, injury, and burnout. But fear not, my friend, because I’m about to let you in on a little secret that will revolutionize your diet.

In today’s article, I’m sharing with you a list of the most incredible, nutrient-dense foods in the world!

These powerhouses of nutrition are packed to the brim with everything your body craves. We’re talking top-notch quality carbohydrates to fuel your runs, proteins to repair and build those hardworking muscles, and fats that give you the sustained energy you need.

Ready? Let’s get started.

Food For Runners – 1: Beans

Let me tell you a little story about my relationship with beans. Back in the day, I used to turn my nose up at those humble legumes. They just weren’t on my culinary radar. But oh, how things have changed! In my mid-20s, I took a leap of faith and gave beans a chance—and boy, am I glad I did!

You see, beans are like hidden treasures of the food world. Not only are they incredibly delicious once you develop a taste for them, but they also come with a whole host of benefits for us runners. Picture this: one cup of beans serves up a whopping 15 grams of fiber. That’s like getting a fiber-packed superhero cape that swoops in and provides you with 60 percent of your recommended daily minimum! And let’s not forget about the 20 grams of protein they bring to the table. This protein power duo not only tames those hunger pangs but also helps keep those notorious overeating tendencies at bay. It’s like having a personal bodyguard against mindless snacking.

But wait, there’s more! Beans are not just fiber and protein powerhouses. They’re also bursting with vitamins, antioxidants, slow-burning carbs, and a wide range of minerals. It’s like a nutrient extravaganza, with each bean bringing its unique set of goodies to the party. And here’s the kicker—they’ll leave you feeling satisfied, energized, and ready to conquer the world without weighing you down like a lead balloon. I

Oh, and here’s some exciting news for those with type 2 diabetes. A study published in the Archive of Interval Medicine found that incorporating beans, along with their legume buddies like lentils and chickpeas, into your diet can actually improve blood sugar control and reduce the risks of heart diseases. That’s like getting a double win for your health, all thanks to these humble legumes.

Food For Runners – 2: Lentils

Let me introduce you to the true superhero of the legume world—lentils! These tiny powerhouses are like metabolic dynamos, packed with an arsenal of nutrients that can give your body the boost it craves.

First up, let’s talk about iron. Lentils are an iron-rich treasure trove. And trust me, iron is a nutrient you don’t want to mess with. It’s like the secret fuel that powers your body’s engine. When you’re low on iron, it’s like running on an empty tank. You’ll find yourself getting tired at the drop of a hat, and even a simple jog can leave you feeling dizzy and drained.

Not to mention, iron deficiency can show up on your skin, giving you that pale appearance, and weaken your immune system, making you more susceptible to illness. But fear not, my friend, lentils have got your back. They’re here to replenish your iron stores and supercharge your energy levels.

But that’s not all—lentils have an entire arsenal of nutrients to offer. Think of them as a compact package of essential vitamins and minerals. They’re like a treasure chest of Vitamin B, potassium, and other valuable goodies that your body craves. These nutrients work together like a symphony, supporting your overall health, boosting your metabolism, and keeping your body functioning at its best.

And here’s the best part—lentils are not only a nutritional powerhouse, but they’re also incredibly convenient. They’re like the MVPs of meal prep. With lentils, you don’t have to spend hours slaving away in the kitchen. They’re like the culinary wizards that can go from bag to plate in less than half an hour.

Food For Runners – 3: Avocados

First things first, avocados are rich in monounsaturated fats. Don’t let the word “fat” scare you away because these are the good guys that your heart loves. It’s like having a heart-friendly ally by your side.

Research studies have shown that avocados can work their magic by helping to lower levels of LDL, which is the notorious artery-clogging bad cholesterol. But that’s not all—avocados also have the superpower to boost your levels of HDL, the good cholesterol.

But the wonders of avocados don’t stop there. They’re like a treasure trove of over 20 vital nutrients, all wrapped up in a creamy green package. Inside, you’ll find choline, Vitamin E, and Vitamin B, just to name a few.

These nutrients play a unique role in supporting your overall health and well-being.

Now, let’s talk about potassium, another runner-friendly nutrient that avocados have in abundance. Think of potassium as the conductor of your body’s orchestra. It’s like the maestro that regulates heart and muscle contractions, keeping everything in harmony.

However, it’s important to remember that while avocados are delicious and nutritious, they do come with a caloric punch. Think of it as a worthy indulgence. One avocado packs roughly 220 calories and 20 grams of those beneficial monounsaturated fats.

Food For Runners – 4: Eggs

Let’s talk about one of my all-time favorite protein sources—the incredible egg. I absolutely adore eggs, and I’m here to tell you that you shouldn’t shy away from them either.

If you’ve been avoiding eggs because you’ve heard they’re bad for your cholesterol, it’s time to rethink that notion. Recent research has shown that eggs don’t have a negative impact on blood cholesterol levels and are not the culprits behind heart attacks. So go ahead and crack those eggs with confidence!

But wait, there’s more! Eggs are not only delicious but also one of the best foods you can consume if you’re looking to shed those extra pounds.

They are a powerhouse when it comes to nutrition. Packed with protein and healthy fats, eggs have the incredible ability to keep you feeling full and satisfied for longer, all while being low in calories. It’s like having a satiety superhero on your plate.

What makes eggs even more extraordinary is their abundance of essential amino acids—the building blocks of protein that your body needs for a wide range of functions, from creating brain chemicals to building strong muscles.

Protein is like the construction crew that builds and repairs your body, and eggs provide an excellent source of these essential nutrients.

When you consume protein-rich foods like eggs, they work their magic by keeping you satiated for longer periods, helping you eat less throughout the day. But that’s not all. The protein found in eggs, especially in the yolks, stimulates the release of a hormone called glucagon. Think of glucagon as as the hormone that promotes fat burning, helping you on your weight loss journey.

In fact, research conducted by the Pennington Biomedical Research Center found that having eggs for breakfast can make a significant difference in your hunger levels throughout the day compared to a breakfast consisting of complex carbs, like a bagel. So, starting your day with an egg is like setting yourself up for success and keeping those hunger pangs at bay.

Eggs truly are an “eggcellent” option for your morning meal. I personally enjoy having two or three eggs, scrambled to perfection, with a generous serving of greens and a drizzle of olive oil. It’s a delightful combination that fuels my day and keeps me energized.

Food For Runners – 5: Sweet Potato

One of the standout qualities of sweet potatoes is their impressive content of beta-carotene, an antioxidant that can work wonders for our bodies.

Think of beta-carotene as a shield against the oxidative stress that comes with intense workouts.

It helps protect our cells from damage and aids in post-exercise recovery. Sweet potatoes are like little orange powerhouses, supplying us with this essential nutrient to support our athletic endeavors.

But that’s not all the goodness sweet potatoes have to offer. They’re also abundant in Vitamin A, a nutrient that plays a crucial role in maintaining healthy eyes, preventing sun damage (a must for all outdoor runners), and boosting our immune system. Think of Vitamin A as your superhero sidekick, keeping your eyes sharp and your immune system in tip-top shape.

And let’s not forget about the mighty Vitamin C found in sweet potatoes. As runners, we put our bodies through rigorous workouts, and that can lead to the production of free radicals—those pesky molecules that can cause oxidative stress.

But fear not, for sweet potatoes come to the rescue once again! Packed with Vitamin C, they provide us with a natural defense against those running-induced free radicals. It’s like having a shield to protect our cells and keep our bodies performing at their best.

Now, let’s talk about convenience. As athletes, we’re always on the lookout for quick and nourishing pre-run meals. Well, look no further than sweet potatoes! These versatile tubers can be easily incorporated into your pre-run routine. A cup of mashed sweet potato serves up approximately 55 grams of carbohydrates, giving you a fantastic energy boost for a solid hour of running. It’s like fueling up with nature’s own energy source.

Food For Runners – 6: Blueberries

Picture this: as you conquer those miles, your body is hard at work, churning out free radicals through its metabolic processes. These pesky molecules can wreak havoc on your cells and hinder your performance. But fear not, for blueberries are here to save the day!

In a groundbreaking study conducted at Cornell University, researchers found that blueberries reign supreme when it comes to antioxidant capabilities among a whopping 25 fruits and berries. They’re like the superheroes of the antioxidant world, ready to fight off those free radicals and keep your body in top shape. So, when it comes to antioxidant power, blueberries take the crown.

But that’s not all blueberries have to offer. These little gems are also packed with an abundance of manganese, a mineral that plays a crucial role in converting carbohydrates, protein, and fats into energy. Think of manganese as the fuel pump for your running machine. It helps your body efficiently transform the nutrients you consume into the energy you need to power through your runs. With blueberries by your side, you’ll have that extra boost to crush your goals and keep your energy levels soaring.

Whether you prefer sprinkling them on your morning oatmeal, blending them into a refreshing smoothie, or simply popping them as a post-run snack, blueberries are a versatile and delicious way to fuel your runs and support your overall well-being.

Food For Runners – 7: Kale

Let’s talk about Vitamin K, a key player in bone development. As runners, our bones endure a lot of stress and impact. But fear not, because kale is here to fortify your skeletal system. Packed with Vitamin K, this leafy green superhero ensures your bones stay strong and resilient, even in the face of high-intensity running. In fact, just one serving of kale delivers a whopping 700% of your daily recommended intake of Vitamin K.

Now that’s a bone-boosting dose you don’t want to miss!

But wait, there’s more! Kale has another trick up its sleeve: Vitamin C. We all know that keeping our immune system in top shape is crucial for runners. The last thing we need is to be sidelined by infections, viruses, or pesky colds. Luckily, kale comes to the rescue with its sky-high Vitamin C content. A single serving of this vibrant green goodness provides a staggering 200% of your daily recommended dosage of Vitamin C. With each bite of kale, you’re giving your immune system the support it needs to fend off those unwelcome invaders.

What’s more?

Besides being a Vitamin K and Vitamin C powerhouse, kale also boasts impressive amounts of vitamins A and B6, iron, and calcium. It’s like an all-in-one nutrient package tailor-made for runners.

Food For Runners – 8: Spinach

Picture this: Popeye, the iconic cartoon character, with his bulging biceps and unrivaled strength, has a secret weapon tucked away in his back pocket—spinach. But here’s the fascinating part: Popeye’s creator wasn’t just spinning a tale. He tapped into the real science behind spinach, harnessing its incredible ability to provide both strength and power.

This leafy green superhero is armed with a special ingredient called nitrates, and they hold the key to unlocking your running potential. Research has revealed that spinach is packed with these nitrates, which act as mighty boosters for your performance on the road. How, you ask? Well, nitrates have the remarkable ability to supercharge your circulatory system and muscles by maximizing the delivery of oxygen and essential nutrients. It’s like having a turbocharger for your running engine, propelling you forward with enhanced endurance and efficiency.

But that’s not all—spinach has more tricks up its sleeve. Let’s talk about Vitamin K, a nutrient that plays a vital role in maintaining healthy bones. If you want your running adventures to be supported by a strong skeletal system, spinach is your go-to teammate. This leafy green powerhouse is loaded with Vitamin K, ensuring that your bones stay robust and resilient, ready to tackle any challenge that comes your way.

Now, let’s address another health aspect: blood pressure. We all know that maintaining a healthy blood pressure is crucial for our overall well-being, especially as runners. And guess what? Spinach comes to the rescue yet again. Hidden within its vibrant leaves are peptides, little wonders that work their magic by lowering blood pressure. It’s like spinach has its own team of superheroes, swooping in to keep your blood pressure in check and allowing you to run with confidence and ease.

But the goodness of spinach doesn’t stop there. This leafy green powerhouse is a treasure trove of essential nutrients that your body craves. Think of it as a nutritional goldmine, boasting generous amounts of Vitamin C, calcium, magnesium, and iron. These nutrients play crucial roles in supporting your overall health, from bolstering your immune system to maintaining strong muscles and optimizing energy production. Spinach truly is a one-stop shop for all your nutritional needs.

Food For Runners – 9: Wild Salmon

Imagine diving into a culinary adventure fit for a king—a journey where taste, nutrition, and performance converge.

A succulent four-ounce serving of wild salmon gracing your plate, brimming with a mighty 30 grams of protein. It’s no wonder that wild salmon has earned its royal title as the king of fish. With each flavorful bite, you’re fueling your body with a protein powerhouse that supports muscle growth, repair, and overall strength. It’s like granting your body a regal feast fit for a champion.

But wait, there’s more to this majestic fish than just its protein prowess. Wild salmon holds a secret weapon in the form of selenium—an antioxidant that works tirelessly to promote cardiovascular health. It’s like having a loyal knight protecting your heart from the perils of oxidative stress, ensuring that it beats strong and steady throughout your running adventures.

Now let’s delve into the magical world of Omega-3 fatty acids. These precious nutrients, abundantly found in wild salmon, hold the key to reducing post-workout inflammation. Imagine this: as you push your limits on the road, your muscles may experience some battle scars in the form of inflammation. But fear not, for the Omega-3s in wild salmon come to your rescue, soothing those inflamed muscles and speeding up your recovery process. It’s like having a healing potion specially brewed for runners, granting you a faster rebound and keeping you ready for your next run.

But here’s where things get truly enchanting. Wild salmon’s benefits extend far beyond health—they have a direct impact on your athletic performance. Prepare to be amazed by the findings of a study published in the prestigious European Journal of Applied Physiology. This research uncovered a captivating link between fish oil supplementation (rich in Omega-3s) and enhanced cardiovascular performance.

Imagine your heart as the valiant hero of your body, pumping life-giving blood with every beat. This study revealed that fish oil supplementation can boost your heart’s stroke volume—the amount of blood it pumps with each contraction. It’s like unlocking a hidden power within your heart, enabling it to pump more blood, deliver more oxygen and nutrients to your hard-working muscles, and propel your performance to new heights.

But that’s not all—the magic doesn’t stop there. Fish oil supplementation also sparks an increase in cardiac output—the grand total of blood that your heart pumps out. It’s like giving your heart an extra burst of energy, allowing it to unleash its full potential and propel you forward with renewed vigor.

Food For Runners – 10: Watercress

Imagine a vegetable so dense with nutrients that it effortlessly claims the top spot on the Center for Disease Control and Prevention’s list. Yes, you heard that right—watercress reigns supreme as the ultimate nutrient powerhouse. It’s like a shining gem among ordinary foods, elevating your plate to a whole new level of nutrition.

Let’s unravel the magic of watercress and uncover why it’s a true superhero among greens. First, its antioxidant power is nothing short of extraordinary. Picture a battalion of antioxidants armed and ready to combat the free radicals that can wreak havoc on your body. Watercress leads the charge, delivering a formidable army of these protective agents that shield your cells from damage and contribute to your overall well-being.

But that’s not all—watercress has a secret weapon called Vitamin K. This essential nutrient plays a crucial role in bone health, ensuring that your skeletal fortress remains strong and resilient, especially during high-impact activities like running. It’s like fortifying your body’s architectural structure, equipping it with the strength to endure any challenge that comes your way.

And let’s not forget about the hidden treasures that lie within watercress. It’s a treasure trove of other valuable nutrients, waiting to be discovered. From Vitamin A, which supports healthy vision and boosts your immune system, to Vitamin C, which bolsters your body’s defenses against the oxidative stress of running, watercress delivers a wealth of benefits.

But what makes watercress even more remarkable is its ability to offer all these nutritional wonders while being exceptionally low in calories. It’s like indulging in a guilt-free feast, where every bite fuels your body with nourishment without tipping the scales.

Food For Runners – 11: Walnuts

Picture this: you’re on the move, conquering the world one stride at a time, and suddenly hunger strikes. You reach into your pocket and retrieve the ultimate energizing snack—the mighty walnut. These bite-sized powerhouses are not only convenient but also brimming with benefits that will keep you running strong.

Let’s crack open the walnut’s secrets and discover why it’s a go-to snack for on-the-go runners. First, let’s talk about the Omega-3 fatty acid ALA. Studies have shown that ALA can effectively reduce the type of inflammation that poses a threat to your cardiovascular health. It’s like providing a protective shield for your precious arteries, ensuring smooth blood flow as you conquer each mile.

But the wonders of walnuts don’t stop there. These remarkable nuts also play a role in bone health, keeping your skeletal system strong and resilient. The ALA found in walnuts has been linked to a reduced breakdown of bones, providing a solid foundation for your running adventures. It’s like giving your bones the support they need to endure the impact of each footstrike, preventing any cracks or fractures along the way.

Now, let’s delve into the heart-healthy properties of walnuts. These little gems are rich in mono- and polyunsaturated fats, which have been shown to have a positive impact on cholesterol levels. Say goodbye to the dreaded LDL cholesterol, also known as the “bad” cholesterol, as walnuts have been found to effectively lower its levels.

But the benefits of walnuts extend beyond the heart. These plant-based powerhouses are a treasure trove of essential nutrients. Just think of the fiber, Vitamin B, and antioxidants they contain. Fiber keeps your digestion in tip-top shape, promoting a healthy gut and preventing any hiccups along your running journey.

Vitamin B provides an extra boost to your energy levels, keeping you fueled and ready to conquer any distance. And let’s not forget about the antioxidants, such as Vitamin E, which act as your body’s defenders, warding off the harmful effects of oxidative stress and supporting your overall well-being.

Food For Runners – 12: Salmon

Picture a 3-ounce serving of salmon, delivering a modest 150 calories, while generously providing you with 20 grams of protein and 7 grams of fat. It’s like a well-balanced symphony of nutrients, carefully orchestrated to fuel your body and support your overall well-being.

One of the crowning glories of salmon lies in its abundance of omega-3 fatty acids. These remarkable compounds have been extensively studied and hailed for their incredible health benefits. Research has shown that consuming omega-3s can help lower blood pressure, reduce the risk of heart diseases, and even ward off a myriad of health troubles.

But the wonders of omega-3s don’t stop there. These fatty acids are also champions in the battle against inflammation. Whether you’re recovering from an intense workout or striving to build stronger muscles, the anti-inflammatory properties of omega-3s can be your trusted allies. They help your body bounce back faster, promoting faster recovery and supporting long-term muscle growth. It’s like having a team of skilled healers working behind the scenes, ensuring you’re always at your peak performance.

Let’s not forget about another key nutrient found abundantly in salmon: iodine. This mineral plays a vital role in proper thyroid functioning, which is crucial for maintaining an optimally running metabolism. It’s like a conductor orchestrating your body’s internal symphony, ensuring every process runs smoothly and efficiently. By including salmon in your diet, you’re giving your body the fuel it needs to keep your metabolism humming along.

When preparing salmon, let your creativity shine. Broiling is a fantastic cooking method that brings out the fish’s natural flavors, while keeping the calorie count in check. Enhance the experience with a delightful blend of spices, a splash of lemon juice, a sprinkling of herbs, or a touch of garlic. These additions will infuse your dish with tantalizing flavors, all without adding extra calories. It’s like painting a masterpiece on your plate, transforming a simple fish into a culinary masterpiece.

And remember, salmon isn’t the only fish that offers these remarkable benefits. Cast your net wider and explore the seas of flavor with sardines, mackerel, trout, herring, and other types of oily fish. These are equally rich in omega-3s and can be delightful additions to your seafood repertoire.

Food For Runners – 13: Broccoli

Broccoli, the green superhero of the vegetable kingdom, may not have been love at first sight for me, but once I discovered its incredible benefits, I couldn’t help but fall head over heels for it. This versatile veggie is not just a pretty face; it’s a nutritional powerhouse that can support your weight loss journey in more ways than one.

Let’s delve into the magic of broccoli and unlock its secrets to shedding those unwanted pounds. This cruciferous delight is brimming with dietary fiber, minerals, and vitamins, making it a superstar in the realm of healthy eating. But the real star quality lies in its low-calorie and low-fat profile. It’s like finding a treasure trove of nutrition without the guilt of excess calories or unwanted fats.

So, how exactly can this mighty green veggie help you on your weight loss quest? Well, its high fiber content plays a pivotal role. Fiber is like a trusty sidekick that swoops in to keep you feeling full and satisfied, all while helping you control those pesky hunger pangs. By adding broccoli to your meals, you’re giving your body a fighting chance against the temptations of overeating. It’s like having a loyal ally in your battle against the munchies.

But wait, there’s more! Broccoli is not just filling; it’s also incredibly low in calories. Just imagine, a generous cup of cooked broccoli weighing in at a mere 6 ounces and boasting only around 50 calories. It’s like nature’s gift to calorie-conscious individuals. And here’s another interesting tidbit: cooked broccoli is roughly 90 percent water by weight. So, not only does it satiate your appetite, but it also keeps you hydrated, contributing to your overall well-being.

Let’s not forget about the dazzling array of nutrients that broccoli offers. It’s like a nutritional treasure trove, packed with calcium, and a bounty of vitamins, including the mighty trio: A, C, and K. These vitamins are like a dynamic trio of protectors, standing guard against various health ailments. From fighting cancer to keeping blood pressure in check, and even combating heart diseases, they play a crucial role in maintaining your well-being. In fact, a single cup of cooked broccoli surpasses the daily requirements for both Vitamin K and C.

To make the most of broccoli’s benefits, let your culinary creativity soar. Toss it into your salads to add a vibrant crunch, or serve it as a delightful side dish to complement your main meal. And guess what? You can even enjoy it for breakfast! Starting your day with a filling and nutritious meal sets the tone for the rest of the day.

Food For Runners – 14: Apples

Apples, the portable powerhouses of the fruit kingdom, have won my heart for their convenience and undeniable snacking appeal. But let me tell you, their benefits go far beyond their portability. These vibrant fruits are a true treasure trove of fiber and an array of valuable nutrients, making them a smart choice for those aiming to shed some extra pounds.

Now, let’s address the burning question: Can an apple a day truly  helps keep those pesky pounds away? The answer is a resounding yes! A fascinating study published in the esteemed journal Nutrition revealed that overweight women who indulged in three apples (or pears) each day for a three-month period actually shed more weight compared to those who opted for a similar diet but replaced the fruits with oat cookies. Women should also take plenty of multivitamins for an effective weight loss plan. Learn more about it here.

So, what makes apples so incredible for weight loss?

Well, let’s start with the fact that a large apple boasts approximately five grams of fiber. Fiber is like the hero of your digestive system, keeping things running smoothly and promoting a feeling of fullness. And here’s another fun fact: apples are comprised of roughly 85 percent water. It’s like nature’s way of ensuring that you stay hydrated and satisfied.

But that’s not all! Apples have a few more tricks up their sleeve. They contain a compound called quercetin, which acts as a powerful ally in the fight against cancer, promotes healthy lung function, and even helps reduce the risk of cholesterol damage. And let’s not forget about pectin, a soluble fiber found in apples that contributes to that delightful feeling of satiety. It’s like a natural appetite suppressant that keeps you feeling satisfied for longer, preventing those pesky cravings from derailing your progress.

And the nutritional goodness doesn’t stop there. Apples also offer a dose of potassium, vitamin C, and a host of other valuable nutrients that support your overall well-being. It’s like a nutritional treasure packed into a single fruit, ready to nourish your body from the inside out.

Food For Runners – 15: Chicken Breast

A 3-ounce portion of boneless, skinless chicken breast (or half a chicken breast) is a mere 140 calories, making it a smart choice for those watching their waistlines. But wait, there’s more! This poultry delight packs a whopping 25 grams of high-quality protein.

But here’s the real magic: indulging in grilled, skinless chicken breast helps you consume fewer calories while keeping hunger at bay. By opting for the lean and mean version without the skin or breading, you’re not only reducing calorie intake but also maximizing satiety.

Now, a word of caution: steer clear of the seductive temptations of fried chicken, chicken strips, and chicken nuggets. These little troublemakers are notorious for their calorie-loaded nature and unhealthy fats that can sabotage your hard-earned progress. Let’s keep our focus on the grilled goodness that keeps our bodies nourished and our taste buds satisfied.

While we’re on the topic, let’s talk about the importance of choosing free-roaming, organic chicken. These feathered friends live their lives in more humane conditions, allowing them to roam and enjoy a more natural diet. Not only does this benefit the chickens themselves, but it also ensures that we’re consuming a higher quality product that aligns with our commitment to healthier living. Plus, let’s be honest, the taste of organic chicken is truly something to behold. It’s like nature’s way of rewarding us for making mindful choices.

But hey, I get it—personal preferences play a big role here. Whether you go for organic or not, the most important thing is to savor the flavors and embrace the nourishing power of this versatile protein source.

Food For Runners – 16: Tuna

Imagine cracking open a can of this fishy delight, and within that mere 100 grams of tuna lies a powerhouse of Vitamin D, ready to shower you with its goodness. We’re talking about a dose that covers half of your recommended intake, packing a serious punch to keep your bones strong, your immune system in top shape, and your overall well-being soaring.

But wait, there’s more! We’re about to unveil the tantalizing connection between tuna and your love life. It turns out that Vitamin D, in all its glory, has a remarkable effect on your libido.

According to a study conducted by the esteemed Medical University of Graz, this marvelous vitamin actually works its magic by regulating a sneaky chemical called sex hormone-binding globulin (SHBG). You see, SHBG has a knack for suppressing libido, but Vitamin D comes to the rescue, limiting the levels of this libido-squelching villain and allowing your desire to soar.

But let’s not forget that tuna has a lot more to offer than just its bedroom-boosting powers. It’s a nutritional powerhouse, teeming with protein, omega-3 fatty acids, and a host of other essential nutrients that your body craves..

Just remember, moderation is key. While tuna is a treasure trove of health benefits, it’s important to be mindful of your consumption. Opt for sustainable sources, such as pole-and-line caught or troll-caught tuna, to ensure you’re making a responsible choice for both your health and the environment.

Food For Runners – 17: Chocolate

Chocolate often gets a bad rap, with whispers of guilt and indulgence floating in the air. But fear not because when enjoyed in moderation, the dark variety can be a game-changer for your health and overall well-being. Yes, you heard that right – chocolate can actually be good for you!

But hey, don’t just take my word for it. A study conducted by experts in the field has revealed that dark chocolate, with a cacao content of at least 70 percent, can work wonders for your precious blood vessels. How, you ask? Well, it’s all about that remarkable increase in elasticity.

You see, indulging in the velvety smoothness of dark chocolate can give your blood vessels a boost, enhancing their flexibility and promoting better circulation throughout your body. This means improved blood flow, reduced risks of stroke, and a heart that’s singing with gratitude.

But hold on, there’s more to this chocolatey tale. Dark chocolate, with its rich and complex flavors, isn’t just a treat for your taste buds. It’s a powerhouse of stimulatory compounds that can rev up your energy levels and boost your performance.

What’s responsible for this delightful burst of energy, you may wonder? Well, it’s the dynamic duo of caffeine and theobromine that dance within each bite of dark chocolate. These compounds have been known to awaken your senses, sharpen your focus, and give you that extra kick to conquer your day.

Food For Runners – 18: Raw Milk

Raw milk boasts a bounty of muscle-healing proteins that can work wonders for your post-workout recovery. It’s like giving your muscles a superhero’s embrace, providing them with the building blocks they need to bounce back stronger and faster. With every glass, you’re nurturing your body from within, setting the stage for accelerated rejuvenation.

But that’s not all, my friends. Raw milk is a hydration hero, offering a refreshing dose of pure, thirst-quenching water with every sip. It’s like a cool, revitalizing waterfall cascading down your throat, replenishing your body’s fluid levels and keeping you well-hydrated. This natural hydration boost is a key ingredient in keeping you fueled and ready to conquer your day.

Let’s not forget about the essential nutrient that raw milk brings to the table: calcium. This mighty mineral is a champion when it comes to bone health, providing the foundation for strong and resilient skeletal structures. With each glass of raw milk, you’re giving your bones a loving embrace, ensuring they stay robust and ready for whatever challenges come your way. It’s like fortifying your body’s fortress, equipping yourself with the tools for long-lasting strength.

Now, here’s an intriguing twist. Did you know that enjoying a glass of raw milk around bedtime can work its magic while you sleep? Yes, you heard it right! Raw milk possesses a secret weapon in the form of slow-digesting casein proteins. These proteins ensure a gradual release of nutrients, creating a sense of sustained nourishment throughout the night. But that’s not all—raw milk has the power to enhance the release of sleep-promoting melatonin and serotonin, ushering you into a deeper and more restful slumber..

So, how much raw milk should you savor? Well, that depends on your personal preferences and needs. But let me offer a gentle suggestion: make it a daily ritual to indulge in at least one cup of this liquid gold. Give yourself the gift of nourishment and wellness, knowing that with each sip, you’re embracing the remarkable benefits that raw milk has to offer.

Food For Runners – 19: Spice

Studies have shown that capsaicin, the star of the chili pepper show, has the remarkable ability to curb your appetite and rev up your fat-burning furnace. It’s like having a personal trainer for your metabolism, pushing it to new heights and helping you shed those unwanted pounds. This magical substance has even found its way into weight loss supplements, solidifying its reputation as a secret weapon in the battle against excess fat.

But that’s not all. Let’s turn our attention to another spice that deserves a moment in the spotlight—black pepper. Beyond its role as a flavor enhancer, black pepper harbors a secret ingredient called piperine, a potent thermogenic compound that works wonders for your body.

Recent studies have revealed that piperine, with its remarkable thermogenic properties, can do more than just add a kick to your favorite dishes. It has the power to reduce inflammation and thwart the formation of new fat cells, a process known as adipogenesis. It’s like putting a roadblock in the way of excess fat, preventing it from taking up residence in your body. The result? A reduction in body fat, cholesterol levels, and waist size—truly a triumphant victory in your quest for a leaner, healthier you.

So, it’s time to embrace the spicy allure of red chili pepper and the remarkable benefits it brings to the table. Sprinkle it on your favorite meals, infuse it into your sauces, and let its fiery essence awaken your taste buds and supercharge your fat loss journey. Don’t be afraid to embrace the heat—it’s a small price to pay for the potential rewards that await.

Bonus Food: Whole Psyllium Husks

Whole psyllium husk may not be the most famous runner in the superfood race, but it certainly deserves a place at the starting line. If we consider its high fiber content, whole psyllium husk becomes an essential player for runners looking to maintain digestive health. 

This unassuming supplement works tirelessly to aid in regular bowel movements and can also help manage cholesterol levels. Additionally, the gel-forming fibers in whole psyllium husk are great at keeping hunger pangs at bay, providing a feeling of fullness that can assist with weight. 

Not only that, but whole psyllium husks are known to prevent colon cancer. That’s because a high-fiber diet protects against colon cancer in general, meaning whole psyllium husks can be a great ally in the fight. And if that wasn’t enough, whole psyllium husks can also reduce your risk of heart disease, hemorrhoids, high blood pressure, high blood pressure, high cholesterol, inflammatory bowel disease, irritable bowel syndrome, obesity, and so much more.

So next time you’re stocking up on pantry essentials, remember to reach for whole psyllium husk—the underdog that supports both your digestive well-being and your running performance

The 6 Best Glute Strengthening Exercises For Runners

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Glute Exercise

Are you looking for the best glute exercises for runners? Then you have came to the right place.

The glutes are an extremely vital muscle group for many reasons.

These important muscles are essential for improving performance, preventing injury and helping you look nice in your jeans.

And for runners, these muscles are way more important.

In fact, the glute muscles are the source of power when it comes to running.

While running, the glute muscles keep your pelvis steady and level, and also keep your torso, pelvis, and legs aligned.

Therefore, these muscles should be the focus of every runner’s oriented strength workout program.

And today I’m going to share with you some of my thoughts along with practical tips and bodyweight exercises to help you get the most out of these incredibly important muscles.

Of course, feel free to use dumbbells, kettlebells, bars and exercise machines, but training equipment do not always come in handy.

Most of the time you would need to hit the gym.

The good news is that you can do the routine I’m sharing with you anytime anywhere.

Just show up and work your butt off, no pun intended.

With that said, and before we jump into the routine, let’s first take a quick look at the glutes’ primary job and the link between glute weakness and running injury.

The 6 Best Glute Strengthening Exercises For Runners

These muscles are responsible for many important functions, including:

The Gluteus Maximus.

This is the largest muscle tissue of your butt cheeks, and it’s in charge of hip extension, as well as moving the leg behind us—key for forward drive while running.

See picture.

Another vital muscle is the Gluteus Medius, which is the smaller muscle tissue at the very top of the butt.

This one is in charge of hip abduction, moving the leg out to the side.

And it’s also responsible for sideways tilting of the pelvis.

Glutes Weakness and Running Injuries

Research has linked glute weakness to a myriad of running injuries.

Some of the injuries related to gluteal muscle dysfunction include (and not limited to), IT band syndrome, Achilles tendonitis, shin pain, knee pain, the notorious runner’s knee, back pain and a host of other trouble.

Glute Workout For Runners

Here are the bodyweight glute strength exercises you can do anywhere anytime.

The routine is simple and straightforward.

Aim for two to three sets of 12 to 15 repetitions.

If you have neglected your glutes muscles for the last few years, then aim to do at least two to three glute workouts, repeating the routine two to three times per week.

Glute Exercise For Runners – 1: Bridge

Muscle engaged:

Gluteus maximus, rectus abdominis, hamstrings, and hips.

Proper Form:

Begin by lying flat on the floor on your back with the hands by your side, feet flat on the floor hip-width apart and knees bent.

To perform the bridge, press upward by pushing with your heels, lift your hips off the ground while keeping your back straight throughout the exercise.

Make sure your body forms a straight line from your knees to your shoulders.

Squeeze your glutes and abs tight and hold the pose for 30-second to one full minute, then slowly return to starting position.

Glute Exercises For Runners – 2 : Single-Leg Elevated Glute Bridge

Muscle engaged:

Glutes, hamstrings, and the whole core.

Proper Form

Assume bridge pose with your feet flat, core engaged and knee bent.

Next, extend your right leg as straight as possible toward the ceiling while keeping your thigh in line with your hips.

Keep extending your leg upward by driving through the heel, and raising your butt off the floor.

Extend your leg as far as possible.

Hold it for 5 to 10 seconds, then bring it down, and switch sides.

Glute Exercise For Runners – 3: Glute Kickback

Muscle engaged:

Glutes, hamstrings and upper legs.

Proper Form:

Get on all fours with your back parallel to the ground, and hips lined over the knees with hands directly under the shoulders.

Next, as you inhale in, thrust your right foot backward as though you’re kicking like a horse.

Make sure to flex your butts for a 1-count when your leg is fully extended back behind you.

Bring your knee almost all the way down to the floor, and then repeat for eight to ten reps.

Lower the knee back to starting position and switch sides.

Glute Exercise For Runners – 4: Step-up with Knee Raise

Muscle engaged:

Abs, hip flexors, glutes, hamstrings, and quads.

Proper Form

Stand upright facing a bench or a box of a challenging but proper height.

Next, step up on the box by putting your right foot on the top of the box with your knee bent to 90 degrees, then straighten the leg to stand upright.

Make sure to extend through the knee and hip of your right leg to stand up on the box.

As you stand on the box, balance on your right leg and flex the left knee, bringing your knee as high as you can in a controlled and slow manner.

Pause for a moment, then slowly return to starting position and repeat.

This is one repetition.

Additional resource – Running Vs. Strength training

Glute Exercise For Runners – 5: Side-Lying Leg Lift

Muscle engaged:

Gluteus medius and gluteus minimus, and abductors muscles

Proper Form

Begin by lying on your right side with your legs extended straight out.

Next, as you brace your core, raise your left leg up to the ceiling while keeping your hips stacked and steady and back straight.

Pause for a moment, then lower down and repeat.

Glute Exercises For Runners – 6: Band Walks

Muscle engaged:

Glutes and hip abductors.

Proper Form

https://youtu.be/zlB93lXaF9s

Get a band and wrap it around your legs, about mid-shin level—just above each ankle.

You should feel a little resistance when standing with your feet hip-width apart.

Next, with core engaged and hands on hips, bend your knees slightly, and shift your weight over your right leg and take a wide step sideways with the left leg, then step right foot in.

In this exercise, you will be moving your leg in and out laterally, for 12 to 15 repetitions

Aim for 10 steps to the left, and then 10 to the right, repeating it for a complete of three sets.

Additional resource – Clamshells for runners

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Conclusion

There you have. This post covers some of the best glute exercises for runners. Now it’s up to you to put them into action. The rest is just details.

Please feel free to leave your comments and questions below.

David D.

Post Running Recovery Explained – How to Recover From Running The Fast Way

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running recovery

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

Here’s the truth.

Proper recovery after running is a highly important component of any successful training program—whether you are beginner runner or an elite athlete.

See, the truth is, running, sooner or later will take a toll on your body and mind.

Therefore, you NEED a multitude of ways to help you recover properly. Otherwise, you will be risking injuries and painful burnouts.

In other words, you’ll SUCK at running, and you don’t want that, do you?

So what is recovery?

And why is it so god damn important?

Post Running Recovery Defined

According to the dictionary, recovery means “remedy, cure, recuperation,” or that of “act of righting oneself after a blunder, mishap, etc.”.

Therefore,  the focus is on restoring the natural order of things.

And this couldn’t be more valuable as when it’s applied to the world of fitness.

What Happens During The Recovery Period?

Although during running is when stimulation for fitness growth occurs, it’s during the recovery period that actual progress is made.

During this period, your body undergoes a number of processes to repair muscle fibers, builds new blood vessels to the damaged areas, and restore homeostasis.

Devoid of workout recovery, none of the training-related positive adaptations will take place.

Without further ado, here are the guidelines you need.

Recovery After Running

When you run, your muscles and tissues are temporarily damaged, your body and mind are fatigued and may crave rest to restore their natural balance.

Not only that, your body also gets dehydrated, and your energy tanks are depleted.

As a result, as a runner, you need to address all of these physical and mental aspects to ensure proper recovery.

In other words, good running recovery is all about achieving the 3 R’s:

  • Repairing,
  • Resting and
  • Replenishing the energy stores.

Proper recovery is all about ensuring that your body has all that it needs to perform these 3 functions after a workout.

This can help you be your best and perform at your best the next time you run (or you do anything in the world since lack of recovery has dire consequences on all facets of life).

The Reasons Running Recovery Is Important

I hate to sound like a broken record , but proper running recovery is what you do to maximize your body’s energy replenishment and repair processes.

It includes stretching, nutrition, hydration, foam rolling, ice therapy, sleep, stress management, compression, etc.

  1. Your Muscles Need Rest

Every time you run you’re creating microscopic tears in your muscle fibers, and they need time to repair themselves and rebuild.

These micro-injuries are not a problem. They’re how your body adapts to training and becomes stronger and fitter in the process.

The problem is that this rebuilding response only happens when you take time off.

When you cut back on recovery time, the tiny tears continue to break down, and can easily turn into painful injuries.

Letting that happen will erase all the hard work you put in.

The exact recovery time your muscles needs depends on a host of factors, including fitness level, training intensity, and personal differences.

Anything less than a full day of rest each week is going to put your body in the danger zone.

  1. Avoid Overtraining

I love the energy burst I get from a challenging session, but more running does not always mean more energy.

I learned this the hard way.

The danger of overtraining cannot be overstated.

It causes a drastic drop in performance despite (actually because of) increased intensity and volume of training.

A planned once-a-week recovery day may be all you need to prevent an overtraining episode since it gives your body a chance to rejuvenate.

Err on the side of caution and make sure you’re listening to your body.

If you feel so sore that you dread sitting down, you need to dial it down.

Take as much rest as you feel you need.

If you second guess the message your body is sending, you’ll end up hurt and discouraged.

  1. Prevents Overuse Injury

Running puts your muscles, joints, ligaments, and soft tissues under an immense load, and sooner or later something is going to snap if you don’t take care of yourself.

In the absence of adequate running recovery between sessions, the body begins to break down in the form of overuse injuries such as stress fractures and Achilles Tendonitis.

You don’t want that.

Rest is crucial in protecting against all sorts of overuse injuries.

These are runners’ worst enemies and can put you out of commission for weeks, even months.

Post Run Recovery – How to Recover From Running

Today, I’m going to share with you at least 10 practical strategies you can do to ensure proper and quick recovery after running.

The tools range from stretching to sleep, ice baths to proper sleep and so on.

By the end of this post, you will have them all.

Just don’t feel overwhelmed.

The fact is, you won’t need to implement all the strategies.

But I strongly urge to put into practice as much as you can with the time and tools you have on hand.

Here we go…

Running Recovery Rule – 1. Cool-down properly

The cool-down marks the transition from running to stretching and other post-run activities, and it’s a must.

In fact, what you do during the cool-down window can significantly speed up or put a halt to your run recovery rate.

Why skipping the cool-down is baaad

Bringing your run to a sudden halt increases the risks of blood pooling and can cause your blood pressure to drop, which can leave you feeling dizzy and disoriented. (Here’s how to prevent feeling dizzy when running)

Nevertheless, allowing for a proper cool-down can efficiently transition blood from the working muscles to the rest of the body.

Plus, you are also risking injury and other problems by stopping on the spot.

As a result, before you shift from running to “normal life” make sure to cool down properly.

Here is how to cool down after a run

Step One: Gradually decrease your running pace and slow it down to an easy jog for nothing less than 5 minutes.

This will help you bring your heart down to normal, and it’s also a great time to reflect on the run.

Step Two: Walk slowly for three to five minutes while taking deep breaths and scanning your body from head to toe, making sure that everything is okay and back to normal.

Step Three: Have a sip of water and jump into your post-run ritual.

For ideas on what to do next, keep on reading.

Also, do five minutes of active recovery after finishing a run.

Do plenty of leg swings and other dynamic exercises for 5 minutes, then go stretch.

Running Recovery Rule – 2. Hydration

When you run, especially if you are doing it the right way, you’re going to sweat.

Sure, sweating is the primary mechanism for keeping core temperature in the healthy range, but it also robs your body of fluids and essential electrolytes that need to be replaced at some point if complete running recovery is to take place.

For that reason, as a runner, you need to develop a post-run hydration protocol that restores the liquids and electrolytes lost during running.

The Human body is 70 percent water.

So, it’s no secret that your body needs water to function.

Here are the main reasons water is crucial for workout recovery:

Transfer of Nutrients

Water helps move nutrients, electrolytes and almost every other substance required for healthy and optimal functioning.

By the same token, when you don’t drink enough water, the delivery of nutrients to your muscles is slowed down, which, in turn, hampers run recovery and can even result in pain and injuries.

Protein Synthesis

Running strengthens your muscles by first breaking them down and then repairing and rebuilding them through muscle protein synthesis.

To kick-start this rebuilding process, your body heavily relies on water.

And here is the bad news.

If you’re dehydrated, protein synthesis can be delayed.

The fact is, if you’re not drinking enough water, your body might even start breaking down muscle tissue.

This can delay post-run recovery, undermine your training performance, and hinder your fitness growth.

Research has revealed that the amount of water within cells has an enormous impact on whether or not muscle breakdown occurs.

In fact, according to a study published in Biochemistry Journal, dehydration may lead to cells shrinking and protein breakdown.

Additional resource – Should I run Today? 

Research

Another research published in Journal of Strength and Conditioning Research revealed that trainees who hydrated right after working out showed drastically faster heart rate recovery when compared to subjects who did not hydrate at all following a workout.

Said otherwise, water is a powerful tool in muscle recovery.

So, put it to your advantage.

Other Roles

Other functions of water include:

  • Lubricating your joints
  • Regulating body temperature
  • Removing and detoxifying waste out of your body
  • Key for assimilating water-soluble vitamins.
  • Etc

I can go and on about the importance of water both for recovery and optimum health, but you get the picture.

How much?

As far as I know, there are no universal guidelines for how much water to drink right after exercise for optimum recovery.

The exact amount will vary from one runner to the next, depending on many factors, including training intensity, sweat rate, clothes worn, the temperature, fitness level, and personal preferences.

As a rule of thumb, to stave off dehydration, you need to keep your body well hydrated by drinking plenty of water throughout the day.

Shooting for anywhere around half of your body weight in ounces of water per day is a good guideline to follow—That’s roughly 8 to 10 8-ounce glasses of water per day.

Also, drink water strategically before, during, and after your workouts.

Additional resource – Can Running Help Cure a Hangover?

Here is how:

Regardless of the intensity and length of your run, always start well hydrated.

Drink enough water in the two to three hours before heading out.

During your runs, especially runs lasting over 45-minute, drink 6 to 8 ounces every 20 minutes.

Upon completing your run, drink at least one to two glasses of water.

If you’re running for longer than 60 minutes, consider a sports drink, or better yet, chocolate milk to replenish your fluids and electrolytes.

To err on the side of caution, drink enough water until you no longer feel thirsty.

Just don’t get me wrong.

Do not over hydrate.

That’s actually as bad as not drinking enough fluids.

Drinking too much water has an adverse impact on your performance overall health.

And you don’t want that.

Additional resource – Ice bath for runners

Monitor Your Hydration Status

Look at your pee.

If your urine color is pale yellow, resembling lemonades, then you’re properly hydrated.

If it’s a darker tint of yellow, then you are improperly hydrated, and might need more fluids.

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

how to recover after running

Running Recovery Rule – 3. Ice Baths

Used by elite athletes from all fields and backgrounds, the ice bath strategy can help recover after running

Why Ice Baths Are Good For runners

According to theory, ice baths help the nerves, tendon, and muscles to return to their normal state and also allow the vessels to contract and flush away waste and lactic acid buildup.

How to ice bath safely and pain-free

To make the ice bath more tolerable, you don’t want to shock your body with the frigid temperatures.

So instead of plunging straight into an ice bath, make sure at first to allow your body temperature to acclimatize to the coolness of just the cold water, then gradually add the ice into the tub.

Additional reading – How to Prevent Running Injury

Here is a quick 4-step way for a nice ice bath experience:

  • Get yourself three to four bags of ice cubes
  • Submerge your entire lower body—waist-hip height—in a half-filled tub of cold water with no ice cubes in it yet.
  • Add the ice into the tub until the temperatures reach around 60 degrees F
  • Stay in the bath for at least 15 minutes. And keep your mind distracted away from the unease of the experience

Anyway, if you can’t tolerate ice bath, or you are not willing to do so, then apply ice packs on mainly aching spots, such as the knees, the calves, and the quads.

Running Recovery Rule – 4. Rest (Active Recovery)

Implementing adequate rest into your training schedule is where the rubber meets the road when it comes to proper running recovery.

Why it matters

The rest period enables the recovery and repair processes to happen at a natural pace.

Therefore, by giving your body the time it needs for recovery, you are setting the stage for a faster recovery rate.

Keep it moving

But proper rest is not all about sitting around the house lying in bed all day, doing nothing.

The best type of rest is what’s known as “active recovery,” which means light exercise that doesn’t put too much stress on the body.

According to research, active recovery stimulates blood flow to the muscles and helps flush out lingering toxins and lactic acid, reducing muscle pain and soreness

Cross-training as active recovery

Active recovery activities include engaging in any other sport that uses up different muscles and joints.

Some of the best activities include recovery runs (light jog), easy biking, swimming, and my favorite, Yoga.

In fact, I think that Yoga is the best active recovery from that there is for runners.

How Much Rest

If you don’t feel like doing any form of active recovery, then rest.

Take a day or two off from running, and do nothing demanding—especially after a hard workout.

How much recovery runners needs?

As a runner, the amount of recovery you need depends on a variety of factors, including your own fitness level, the intensity, and volume of your runs and your own experience.

For example, a beginner runner may need more recovery between relatively easy runs than an elite marathoner who runs 60+ miles per week.

So how can you ensure proper recovery?

Well, read on to discover all the answers you seek.

Running Recovery Rule – 5. Eat for Recovery

The type and quality of the calories you ingest just after a workout—and throughout the day—is going to have a significant impact on your running  recovery rate.

The Post-Run Eating Window

During the recovery window, your body is better primed at absorbing nutrients by using carbohydrates to restore muscle glycogen while using amino acids—the building blocks of proteins—to repair muscle tissue.

The speed and efficiency at which your body refuels and repairs itself depend on the nutrition you provide it.

If you skip post-run eating, you’ll not provide your body with sufficient amounts of carbohydrates and proteins for the rebuilding and replenishing processes.

You also need to prioritize healthy eating.

Junk food will only compromise these vital processes, doing more harm than good.

And you don’t want that.

So, what are the main building blocks of a great post-run meal?

The Two Big Players

To meet post-workout needs, as previously stated, carbohydrates and proteins are the main protagonists.

These are what you need for maximum recovery and training efficiency.

As a result, consume a balanced meal within 30 to 60 minutes of your run.

If you don’t have the stomach (or the time) for a full meal, then carry a sports drink, or better yet, milk-based shakes, to sip at the end of your routine.

Shoot for at least one-half gram of carbohydrates per pound of body weight.

The exact amount depends on your fitness level, training intensity, training goals, and personal preferences.

High-quality sources of carbohydrates include vegetables, whole grains, and fruits, bread, pasta, rice and low-fat milk.

Real food, please!

Aim for food that scores high on complex carbohydrates—for replenishing the empty energy tanks—quality protein—for providing your body with the building blocks and essential amino acids for the repair process, and healthy fats—for a variety of functional reasons.

Best Sources

Some of the best complex carbs sources for runners include sweet potatoes, peas, beans, lentils, brown rice, so on.

High-protein foods include eggs, lean meat, and dairy.

Eat also anti-inflammatory foods like cherries and pineapple.

But if your stomach cannot tolerate food so soon after a hard run—that’s my case—then opt for a sports drink or a recovery shake, which is easy on the stomach, and usually more convenient.

The Magical Recovery Simple Shake

One of the best recovery nutrition choices you can make is the chocolate milk.

This wonderful mix of natural sugar and protein can help stock up your energy stores and speed up the rebuilding process.

What’s more?

Chocolate milk does not take that much time to be prepared.

It’s so convenient and time efficient—, especially for the busy runner.

Additional reading – How to Prevent Running Injury

Running Recovery Rule– 6. Sleep Tight

Sleep is the cheapest and maybe most underrated recovery tool you have on hand.

And it’s not rocket science;  just old plain sleep.

Why sleep is key?

In my opinion—and something that most performance experts, coaches, and professional athletes agree on—proper sleep makes up at least 70 percent of proper recovery.

Nutrition and proper sleep are the bulk of the good recovery.

Master these two, and you shouldn’t worry about proper recovery.

Here are the main the reasons.

Your Body On The Run

As previously stated, running, and other forms of exercise, breaks muscle fibers down and drains energy levels.

And as you already know by now, fitness growth happens when these tiny micro tears are rebuilt and repaired.

Nevertheless, the rebuilding process can only take full effect while you’re at rest, especially when sleeping.

For that reason alone, getting ample sleep, especially during hard training days and weeks, is the foundation of proper recovery and improved performance.

The Growth Hormone

The main reason sleep is so important for recovery comes down to a particular hormone that’s secreted by the pituitary gland during the non-REM deep sleep stage.

That’s the famous growth hormone.

Also known as HGH, this hormone promotes growth, while assisting in cell regeneration, cell reproduction, and other vital bodily functions in charge of restoring bones and muscles.

Research has shown that sleep deprivation decreases the production of HGH, making it harder for your body to bounce back from runs.

Research

According to a Stanford research published in SLEEP and conducted at the Stanford University, getting enough quality sleep can improve athletic performance in basketball players who maintain a regular sleep routine 10 hours for up for five to seven weeks.

Further, a study by Reyner and Horne revealed that better sleep was tied to a faster sprinting speed and hitting precision in college tennis players.

The Perils of Being Sleep Deprived

If you’re sleep deprived, your body will be unable to complete the natural phases required for muscle repair and recovery.

And that can only spell disaster on your fitness and overall health status.

Further, too little sleep can increase the secretion of catabolic hormones, like cortisol, and hinder the release of anabolic hormones, such as testosterone and insulin-like growth factor, according to research published in Sports Medicine.

What’s more, sleep deprivation is associated with a plethora of health issues including heart disease, obesity, impaired immune function, low productivity, and mental disorders.

So, what’s the ideal amount of sleep per night you need as a runner?

This is a difficult question to answer because, like many other things, the exact amount of sleep needed depends on individual differences.

Sleep needs vary widely by individual, depending in large part on activity level, age, environment, genetics, etc.

The fact is, you might even need different amounts of sleep at different stages of your life and through various stages of your training cycle.

So, when it comes to determining how sleep you need, the best person to turn to is YOU.

In essence, if you still feel tired in the morning, you probably require more sleep.

That said, according to science, people who sleep seven to eight hours a night are healthier and live longer.

So, shooting for somewhere between 7 to 9 hours of high-quality, uninterrupted sleep during the night time is ideal.

Here more sleeping tips.

No heavy eating. Avoid consuming high sugar foods or alcohol watching TV before hitting the sack.

Research shows that this can disrupt our sleep patterns.

Schedule it. Go to sleep and get up at the same time every day, even on weekends.

Sticking to a rigid schedule can help regulate your body’s internal clock, thus making falling asleep, and staying so, easier.

Make a routine. Set up a sleep routine in which you get ready to hit the sack in the 60 minutes before you go to bed.

Make sure that your sleep routine consists of activities that get your body ready to sleep.

Some of these include getting rid of electronics (especially your Smartphone and TV), dimming the lights, meditating, reading fiction, stretching, self-hypnosis, taking a hot shower, and journaling.

Sleep in a cooler environment. Sleep in good temperature that’s roughly 65 degrees and 70 degrees Fahrenheit, or 18 or 19 degrees Celsius.

Add Naps

Power naps are a must since they can help you with recovery and feeling more energized for the rest of the day—especially after a lunch break run. Study suggests that taking a nap around two hours after a run can help your body the body access a deeper and more restorative state of sleep.

Even a 20-minute is better than none.

Just make sure it does not go over an hour; otherwise, you will feeling sluggish afterward, and may even find it hard to fall asleep at night.

Running Recovery Rule– 7. Stretching

Runners are more prone to tightness in the hips, hamstrings, and calves than other athletes.

This tightness can take a toll on performance, and it may also affect recovery and the rate of soreness and tenderness following a workout.

Why do you have to stretch after a run

Lack of a proper stretching routine can increase the risks of feeling stiff and fatigued the day following a hard run.

Well in theory since there no conclusive evidence that proves beyond doubt that post-workout stretching reduces soreness.

But this in my experience, stretching does help.

According to theory, the stretching phase allows the lactic acid—which is the by-product of the muscles during running—to be flushed out into your bloodstream and removed from your body.

How to stretch

The post-run period is ideal for stretching.

Why? During this window,  your muscles are warmed up and loose, so the risks of tearing a muscle and injury are pretty slim unless you are overdoing the stretching.

Just don’t get me wrong here.

Feel free to stretch whenever you can—provided that you are well warmed up  for the activity.

A proper stretching routine should last between 10 to 20 minutes—depending on how much time you have on hand.

The longer, the better.

Hold the stretches from 30 to 60-seconds, and release any tension and discomfort by gently breathing into it.

What to stretch

Stretch your body thoroughly.

Focus on the main running muscles, like the quads, the calves, hips and hamstrings, and don’t forget your lower back.

If you have any soreness or troubled spot in your body, focus on it, stretch it properly and breathe into it to release the discomfort.

You just don’t want to overdo it.

Stay within the limits of pain.

Don’t force it, otherwise, you may injure yourself, you may tear a muscle, and it’s not worth it.

Do leg drains

After you are done with your stretching routine, do a 5-minute leg drain, or legs over the wall, or Viparita in the yogic circles.

You can do this by lying next to a wall, bringing your butt to the wall your knees into your chest.

Next, straighten your legs and place them straight up on the wall while wiggling your butt closer o the wall.

Running Recovery Rule – 8. Foam Roll

Oh man, when I discovered foam rolling while doing a P90X DVD program, my whole take on post-workout stretching changed drastically.

I’m deeply grateful for Tony Horton, and the guys who came up with the practice of foam rolling.

Why it matters

In my opinion, foam rolling work is really about taking the traditional stretching to the next level.

In fact, in some cases, foam rolling is a more powerful tool than stretching.

Foam rolling can help you alleviate any tightness and knots in your body that tradition stretching can’t even come close to.

Using this wonderful recovery tool also increases tissue repair, enhances mobility and limits soreness, according to a study published in Medicine & Science in Sports & Exercise Journal.

How Foam Rolling Helps

The bulk of post-run soreness and tenderness happens when your muscles and fascia— which is the connective tissue running throughout your body—become entwined and tangled.

But with a simple foam roll routine, you can roll out these troubled areas to remove those knots and tightness.

Just keep in mind that foam rolling is not all sunshine and rainbows.

It can be a real painful experience, especially when you are working diligently on troubled areas.

You will know that you are doing foam rolling right when it’s painful and challenging.

Releasing these knots and troubled areas isn’t (and shouldn’t) be pain-free.

You are straightening out and untangling muscle knots, after all.

Nothing can be more painful than that.

Running Recovery Rule – 9. Limit the pills

Although anti-inflammatory drugs, such as Advil and Aleve can assuage pain and swelling after a hard run, relying on them heavily as a recovery tool is not a really healthy decision.

They are, after all, synthetic drugs.

And drugs are usually up to no good—unless you really need them.

Runners and NSAID usage

Runners especially rely on these non-steroidal anti-inflammatory (NSAID) in cases of increased level of training.

Especially when they are training for a race and when they are pushing their bodies beyond the threshold of pain and discomfort.

The bad news

In spite of offering an instant pain relief effect, NSAID they can hinder recovery— So they are not worth it for the long haul.

Just keep in mind that inflammation and pain following a run can be a natural thing.

And that your body is a lot smarter than you give credit for and it knows what to do to repair itself and recuperate.

When to use NSAID

Use NSAID for acute cases of soreness and pain when you really need the relief.

According to many studies, these drugs can inhibit muscle growth, cause ulcer and a plethora of other health trouble.

But in small and sporadic doses, they don’t pose much health threat.

Just be wary.

There is a fine line.

And once you cross it, these NSAID’s can backfire, leading to serious trouble.

As a result,  always consult with your physician—someone who is preferably an active person and knows a thing or two about proper exercise recovery—before you start using them on a regular basis.

And to stay on the safe side, instead of relying on NSAID for relief, do the other recovery tools I shared with you today instead.

 

Conclusion

I’m well aware that not everyone will have the time needed to perform this routine after every run.

But the more you do of it, the faster you are going to recover between your hard runs and workouts.

In my opinion, this is the ideal recovery plan, but feel free to do and apply what you are able to fit in after each run.

But never forget the three essentials: hydration, refueling, and sleep. These are the backbone, and ignoring them will not only take your running, but it will also take your life quality as well.

The Secret to Pain-Free Running: Defeating Muscle Imbalances

by
BCAAs for runners

Have you ever wondered why your legs feel a bit lopsided after all those invigorating runs? You’re in good company.

Whether you’re a seasoned marathoner or just dipping your toes into the running world, I’ve got something crucial to share with you.

Running, that exhilarating cardio adventure, does wonders for your fitness and those extra pounds. It’s like your legs are sculpted by the running gods themselves, right? Well, not quite.

There’s a sneaky culprit lurking in the shadows – muscle imbalances. They’re like the silent villains of the running world, and if left unchecked, they can turn your running paradise into a painful pitfall.

But fret not!

Today, I’m here to spill the beans on these muscle imbalances, understand what makes them tick, and, most importantly, discover how to outsmart them.

So, are you excited to dive into the world of balanced, pain-free running? Then let’s go.

Muscle Imbalances Explained

Muscle imbalances are like the yin and yang of your muscles.

Let me explain more. You’ve got muscles that do the heavy lifting, like the ones responsible for pulling off those impressive pull-ups at the gym. But what if these beefed-up muscles don’t have an equally tough opponent to spar with? That’s where the trouble starts.

Take our pull-up enthusiast, for instance. They’re nailing those upper body pulling exercises day in and day out. But bench presses or push-ups? Nah, it’s not their jam. The result? An upper body that’s like a seesaw, with one end doing all the heavy lifting while the other just chills.

Now, here’s the kicker – it’s not just the weightlifters who need to watch out. If you’re into any sport with repetitive moves, like our beloved running, you’re in the game too. Those marathon miles can be both a blessing and a curse, and the sneaky culprits are these muscular imbalances.

Here’s the deal: These imbalances are like tiny time bombs, ticking away as you hit the trails. They’re the reason you might feel those unnecessary aches and pains, and they can seriously cramp your running style.

The Solution

Alright, now that we’ve called out these muscle imbalances, it’s time to spill the beans on how to set things straight.

Here’s the deal – it might sound like Captain Obvious is in the room, but the best way to tackle these imbalances is by picking exercises that go head-to-head with those weaker muscles.

Let’s dive in.

A Fight of Planes – The Scoop behind the imbalances

Speedwork, hill sprints, and those long, glorious runs do wonders for sculpting your body into a lean, mean running machine. But there’s a catch, and it’s a hefty one. All this running comes at a cost – a rather substantial cost, if I may add.

You see when we lace up our running shoes and hit the pavement, our bodies rely heavily on a select group of muscles to propel us forward. These muscles are like the rockstars of the show, hogging the spotlight while the others play second fiddle in the background.

Enter the sagittal plane, the ruler of the running realm. This is where the action happens, where we move forward and backward like well-oiled machines. But hold on, what about the other two planes – the frontal and transverse? Well, they’re relegated to the sidelines during our running escapades.

And since we’re so fixated on that forward-backward motion, our calves and quads become the muscle MVPs, soaking up all the glory as they power us through. But what about the muscles in charge of the other two planes, like our shins and glutes? They’re left in the dust, growing weaker by the day.

Muscular imbalances can lead to a host of problems, from discomfort and pain to more serious issues like knee pain, muscle strains, Achilles tendonitis, piriformis syndrome, and IT band syndrome.

Problems linked to muscle imbalances

As you continue to rely on those dominant muscles, they start to put immense pressure and stress on various parts of your body.

Joints, ligaments, and even the very muscles you’re working so hard to strengthen become the victims of this one-sided affair.

The consequences? Well, they range from stalled fitness growth to discomfort and outright pain.

And let’s not forget about the more severe outcomes, like overuse injuries that can plague even the most dedicated runners.

We’re talking about the dreaded knee pain, bothersome muscle strains, Achilles tendonitis, the notorious piriformis syndrome, and the ever-persistent IT band syndrome.

It’s like a domino effect – one muscle group’s dominance leads to a breakdown in the harmony of your body’s movements, resulting in these unwelcome guests: pain and injury.

Common Muscle Imbalances in Runners

As you can tell now; muscle imbalances aren’t just an abstract concept. They can have a direct and tangible impact on your running and overall health.

Let’s break it down.

First up, let’s talk about those core muscles. I’m not just talking about washboard abs here; I mean the muscles of your abdomen, lower back, and even your glutes.

When these muscles are weaker than they should be, it’s like having a shaky foundation for a building. Your posture takes a hit, running efficiency goes down the drain, and before you know it, you’re stuck in the land of bad form. This domino effect can even affect your breathing, making it less than optimal, and it’s a one-way ticket to overuse injuries.

But wait, there’s more.

Another red flag is weakness in the hips and glutes.

According to a study conducted at East Carolina University, this kind of weakness is the culprit behind dreaded conditions like runner’s knee, the infamous IT band syndrome, and a whole host of knee-related problems. These issues can be a real game-changer when it comes to your running journey.

Now, what happens when certain muscles are overused, especially the hamstrings? Well, it’s like playing with fire. Overused muscles become susceptible to inflammation, nagging pulls, and chronic tightness – a triple threat that’s always bad for business.

But enough with the theory, right? It’s time to roll up our sleeves and dive into some practical training guidelines that will help you address these imbalances head-on.

How to Fix Muscle Imbalance in Legs For Runners

Now it’s time to unravel the power exercises that specifically target the common imbalances that often plague runners. With consistent training, they’ll become your secret weapon for restoring equilibrium in your muscles.

But first, a word on how to integrate these exercises into your routine. Ideally, aim to perform this routine two to three times a week. You can seamlessly incorporate them into your regular strength training regimen or tackle them during your post-run cool-down.

Remember, consistency is key.

And here’s a pro tip: if you suspect that you’re battling some major muscle imbalances, it’s time to go all-in. Dedicate yourself to this routine on your cross-training days diligently until you start noticing those signs of improvement. Your body will thank you, and your running journey will be smoother than ever.

1. Seated Row

Why:

Most runners who do not follow a strict strength routine usually have the upper body strength of a 10-year-old.

The good news is that this exercise helps you develop the upper body strength you need to maintain a good running posture—stopping you from hunching over.

Proper Form

Begin by sitting as tall as you can with a slight arch in the lower back with legs extended.

Sit

Next, inhale and draw the handlebars towards your ribcage without shrugging your shoulders upward or backward.

Focus on “pinching” your shoulder blades together.

Make sure to perform the movement slowly, keep the elbows tucked at the sides, and lift your chest throughout the eccentric portion of the movement.

Release slowly and repeat.

Aim for two to three sets of 10- to 12-rep.

Additional Guide – A leg workout for runners

2. Single Leg Squat

Why:

The Single Leg Squat is one of the best functional exercises that build strength and mobility in the glutes, hips, and core, as well as improving balance and coordination.

It also builds stabilization in the pelvis.

When the pelvis is steady and firm, your entire body, gait, and stride become more balanced, too.

This is especially helpful for runners with foot pronation issues.

Additional Resource – 13 Exercises to improve running

Proper Form

Stand tall with feet hip-width distance apart, then find your center and shift your weight to your right foot.

Next, raise your left foot and balance on your right, then squat down by bending at the knee and sitting your hips back as if you are going to sit on a chair behind you.

If mobility is a big issue, then you can either hold on to a suspended rope or squat down to sit on a bench or a chair behind you.

Avoid bad form at all costs.

Squat down slowly on your supporting leg as much as you can (at least 90 degrees in your knee), then slowly raise yourself up and extend your leg back up to standing.

The key is to focus on balance and good form.

Additional resource – Your guide to Charleys Horse in runners

3. Superman

Why:

For building strength and endurance in the entire lower back—a key component of the core, as well as the transversus abdominis—or the deep abs.

Proper Form

Begin by laying face down with your arms and legs extended out so you look like Superman flying through the air.

Next, lift your left arm with the right leg about five inches off the floor.

Hold for a count of five, then slowly lower down and alternate sides.

Do up to 6 to 8 reps on each side to complete one set.

Aim for two to three sets.

4. Single-Leg Deadlift

Why:

The Single-Leg Deadlift targets the piriformis and the glutes—which are common runners’ fragile spots that can be overwhelmed by stronger quads and hamstrings.

By doing this exercise, you will be building your gluteal muscles and making them strong enough to they can be used when running—especially if you do any hard hill running.

Proper Form

Begin by holding a light dumbbell or a medicine ball for an extra challenge.

Next, balance on your right foot and slightly bend the knee with your left foot behind you and in the air.

While keeping your back straight and shoulders back, hinge forward from the hips and tap the weight on the floor.

To come back to standing, engage the glute and hamstrings of the leg planted on the floor and slowly press up to standing.

Shoot for 8 to 10 reps on each side.

Aim for three sets.

5. One-Legged Bridge

Why:

It’s one of the best core strengthening exercises out there.

This one isolates the underworked muscles in the lower back and can help you build balanced core strength.

It also strengthens and isolates the gluteus muscles—also known as the butt muscles—as well as the hamstrings.

Proper Form

Lie on your back with your knees bent 90 degrees feet on the floor.

Then, raise your hips and back off the floor until your body forms a straight line from your knees to the shoulders.

Next, squeeze your glutes, then slowly raise and extend your right leg while keeping your pelvis raised.

Hold the pose for 20 to 30 seconds.

Release the leg down, and repeat on the other side.

Make sure to contract both lower back and abdominal muscles to hold your pelvis and keep it steady throughout the exercises.

Repeat 4 to 6 times to complete one set.

Do two sets.

6. Walking Lunge with Twist

This lunge variation is an impressive move that strengthens the core and builds lower body strength and balance while improving proprioception.

Proper Form

Begin by holding a medicine ball (or 10- to 25-pound weight plate) in your hands, elbows by the side.

Next, lunge forward until your front thigh is parallel to the floor and your back knee is almost touching the floor. Then, while contracting the core, rotate your torso to the same side as the front leg.

Lastly, rotate your body back to the center as you press back to a standing position.

7. Toe Raises

Shin’s muscles are a vital muscle group that’s in charge of controlling foot landing.

And when it’s weak, the calves wind up absorbing the bulk of the shock, which can set the stage for shin splints.

The good news is that the toe raises exercise is a simple exercise that can help you build strength in this critical—and often ignored—area.

Proper Form

While using a chair for balance or sitting on it  with the knees bent and feet flat on the ground, slowly lift your toe off the floor as high as you can, then lower them in a controlled and slow manner

That’s one rep.

Do 16 to 20 reps on each leg to complete one set.

Aim for three sets.

8. One-arm, One-leg Plank

The core isn’t just your abs.

It’s more than that.

The core usually includes the surface abs, the deep abs, the obliques, and the glutes.

The bad news is that the core isn’t working hard enough when running—expect when sprinting.

The good news is that a simple move like the plank can help you build total core power and strength.

For more challenges, try the one-arm, one-leg core variation below.

It will help you build strength as well as balance and total body endurance.

Proper Form

https://youtu.be/s1TN5d7AdSk

Begin laying face down, then prop yourself up onto your forearms.

Make sure your body is in a straight line from head to toe, core engaged, and back straight.

This is a basic plank position.

Next, if you are looking for more challenge, then reach out with your right arm in front of you while lifting the left leg behind you, hold it for a count of 10, then lower slowly down and switch sides.

Aim for 6 reps on each side to complete one set.

Do two sets.

Top 7 Plyometric Exercises For Runners

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plyometric exercises

I’m a huge fan of plyometrics for runners.

It’s a game-changer for improving your running performance, helping you burn more calories, boost your conditioning, and increase explosiveness—key components for becoming a better runner.

My journey with plyometrics began years ago when I discovered it through the P90X program.

At first, I didn’t know much about it, but after the first few workouts, I was hooked. I remember doing those box jumps and burpees, feeling like my legs were made of lead by the end.

But after a few weeks, I noticed I was feeling stronger, faster, and more explosive on my runs.

Since then, I’ve made it a point to include a plyometric workout in my weekly routine.

So, how do you get started with plyometrics? That’s exactly what today’s post is about.

By the time we’re done, you’ll understand what plyo training is and have a solid routine to start add it into your training.

What is Plyometrics?

Plyometrics, in simple terms, are exercises that involve fast, explosive movements designed to increase your power and speed. Unlike traditional weightlifting, where you lift and lower weights in a slow, controlled manner, plyometric exercises rely on quick, dynamic movements.

The idea behind plyometrics is to maximize muscle contractions in a short period, making your muscles more powerful and efficient. The exercises involve fast, powerful movements where your muscles go through an eccentric (lengthening) phase, followed by a rapid concentric (shortening) phase. This translates into more explosive strides, better push-off power, and improved overall speed for runners.

First time I tried plyometric exercises, I had no idea they’d be so different from my regular strength training. Plyo exercises are all about speed and power unlike slow and controlled weight lifting. I remember the first time I tried box jumps—my legs felt on fire! So please expect plyo exercises to be a little bit challenging then your usual lunges and deadlifts.

Some common examples of plyo exercises include:

The 3 Phases of Plyometric Training

Most plyometric exercises are broken down into three phases:

  1. Eccentric Phase (Landing Phase): When your muscles lengthen, typically when you land from a jump or squat.
  2. Amortization Phase (Transition Phase): This is a short, split-second moment where your muscles prepare to explode into the next movement. The quicker you move through this phase, the better.
  3. Concentric Phase (Take-Off Phase): This is where your muscles contract and you push off explosively.

To plyo train, you must repeat this three-part cycle as fast as possible with good form.

The aim is to reduce the time you spend between the eccentric and concentric movements.

After every plyo session, you should feel like battery acid has been pumped through your veins.

Benefits of Plyometrics for Runners

Why should you, as a runner, care about plyometrics? Imagine running not just farther or faster but with a noticeable increase in power with each stride.

Plyometric training fine-tunes your muscles and tendons to produce force more effectively, helping you sprint faster, dodge obstacles, and push past your current limits

If you’re still not convinced, let’s look at some research:

  • A study published in the Journal of Strength and Conditioning Research found that runners who followed a 6-week plyometric routine improved their 2400m race times by about 4%. This was thanks to the increase in lower-body power and explosiveness.
  • Another study at the University of Montreal showed that plyo training improved running economy more than traditional weightlifting. So, if you want to make your running more efficient, plyometrics could be the answer.
  • Studies from the Journal of Applied Physiology show that plyometric training can increase neuromuscular efficiency, which translates to a quicker, more powerful push-off with each step.
  • According to research, athletes who incorporated plyometric exercises into their training experienced an increase in leg stiffness and elasticity, both of which enhance running economy and performance.
  • Research found that runners who added plyometrics to their training saw an improvement in both stride length and cadence.
  • Study found that runners who engaged in regular plyometric sessions developed stronger tendons and connective tissues, reducing strain on vulnerable areas like the knees and ankles.

I can go on and on but that’s a topic for another day. Let’s get to the practical stuff.

Getting Started with Plyometric Training

Before you jump into plyo exercises, you need a solid foundation of strength and endurance.

Take a couple of months to work on basic strength exercises like squats, lunges, planks, and push-ups to build your base.

Once you’ve got that foundation, you can add plyo exercises to your routine. Here’s a checklist to make sure you’re ready:

  • Basic Strength: You should be able to perform bodyweight exercises like squats, lunges, and push-ups with good form.
  • Proper Landing Technique: Learn to land softly on the balls of your feet, with your knees tracking over your toes.
  • Core Strength: A strong core is essential for maintaining good form during explosive movements.
  • Injury-Free: Plyo exercises are high-impact, so make sure you’re injury-free before you begin.

Proper Plyometrics Form & Technique

I can’t emphasize enough how important good form is when it comes to plyo training.

I remember rushing through a set of box jumps once, thinking speed was all that mattered. Big mistake.

I landed awkwardly, and my knees took a beating.

After that, I focused on quality over quantity—landing softly, keeping my core tight, and ensuring my knees aligned with my toes. It made all the difference. Now, every rep feels controlled and powerful, and I’m less prone to injury.

Here’s what to pay attention to when doing plyometrics:

  • Keep your knees behind the toes throughout the movement.
  • Engage your core and keep your back flat.
  • To generate jumping power, sink deep into your heels and absorb the impact as you sink back into the movement.
  • Do not compensate to perform a jump.
  • Don’t strike the floor with your sole. Use the balls of your feet for better shock absorb
  • Land softly. The less sound you make, the better. Embrace your inner ninja.

 When to Add Plyometrics to Your Workout

If you’re new to plyometrics, start slow. I recommend waiting until you can run for at least 30 minutes without losing your breath and have spent at least 12 weeks building basic strength through bodyweight exercises. Once you’ve reached that point, you can start adding a 5- to 10-minute plyo circuit to your workout once a week.

Don’t overdo it—plyometrics are intense, and your muscles, joints, and tendons need time to recover. When I first started adding plyometrics to my routine, I made the mistake of jumping in with a high-intensity session. Let’s just say I could barely walk the next day.

I quickly learned that you need to ease into it. I started doing just one short plyo session a week, focusing on the basics like squat jumps and lunges.

After a few weeks, I started to feel stronger, and my recovery time improved. It was a gradual process, but now I can handle more intense sessions without feeling completely wrecked.

A trail Runner? Then check out this guide on plyometrics for trail runners.

Warming up For A Plyometric Workout

If there’s one thing I’ve learned from plyo training, it’s the importance of warming up properly. One time, I skipped my warm-up because I was in a rush. Huge mistake. My legs felt stiff, and I tweaked a muscle halfway through the workout. Since then, I make sure to spend 10 minutes warming up with light jogging and dynamic stretches.

To get started, do 5 to 10 minutes of jogging on the spot to increase your heart rate and core temperatures. Next, stretch your body dynamically, from your head to your ankles.

Pay special attention to your range of motion and release any muscle tension.

Note – To perform some plyo exercises, you’ll need a few pieces of equipment, such as a plyo box and a well-padded mat, to help with the impact.

Top 7 Plyometric Exercises For Runners

I recommend performing these exercises twice a week after a solid dynamic warmup.

Do this routine on your non-running days since explosive training requires much focused energy and effort.

Perform each exercise for 8 to 12 reps each.

Rest and repeat one more time before moving on to the rest of the routine.

To keep things challenging, change up the order of the exercises each time you do this plyometric workout.

Jump squats

It is ideal for strengthening the glutes, which can give you power on the run and reduce the risks of overuse injuries like runner’s knee and IT band syndrome.

This move also works the quads, hamstring, calves, and core muscles.

Bonus benefit, shaping your butt.

Proper form

Start with your feet turned out slightly, your toes pointing forward, your arms extended, and your back straight.

Squat down until your butt is just lower than your knees, then press up through the heels jumping off the ground as high as possible, then land softly without letting your knees fall in toward each other, then descend into the next squat.

Do 12 to 15 reps to complete one set.

Aim for two to three sets.

Burpees

The burpee is a total body conditioning exercise per excellence.

This is one of the best exercises for the core muscles, thighs, shoulder, arms, and chest—and if you only have 5 minutes of free time for plyo training, do the burpees, please.

Proper Form

Assume a feet hip-width apart stance, then bend your knees and place your hands on the floor.

Transfer all your weight into your hands, and jump your feet back to end up in a push-up position.

Then, bring your knees to your chest, assuming a low squat position, and press up and jump as high as you can with hands overhead, feet going airborne.

Clap your hands overhead or straighten your legs like air split for more challenge.

Without delay, hit the ground again to perform the next burpee.

Jumping lunge

This is one of the most running-specific exercises you can do since jumping lunges target all of your running muscles most efficiently and explosively.

Proper Form

Begin in a lunge position, weight distributed equally on both legs

Next, jump straight up into the air as high as possible, reversing the position of the legs and landing with your feet in the opposite positions, then immediately lower down into a deep lunge.

Make sure to land with a good lunge from—knees behind or in line with the toes—and to use your arms to help you jump higher.

Do three sets of 12 to 16 reps, alternating sides on each jump.

Side hops

One of the best plyometrics for runners that works all of your lower body muscles, including your hamstrings, glutes, calves, and quads—all key muscles for running and most athletic activities.

Proper Form

Start by standing on your right foot with your right knee slightly bent and your left foot up.

Next, begin hopping on the right foot as fast as you can with minimal ground contact.

Imagine that you are jumping over a set of hot coals.

Hop in one place 12 times, then hop side to side 12 times, then forward and backward for another 12 times.

Aim for two to three sets on each foot.

Make sure to keep your hips steady and nearly motionless through the exercise.

Avoid bouncing around.

Single-Leg Lateral Jumps

Along with increasing power in the legs, this plyo move improves balance.

Plus, this plyo move boosts ankle strength and stability as well as control and proprioception, which is your sense of the relative position of your body and the strength of effort employed in each movement.

For those who have ankle instability, you may use an ankle brace.

Choose the breathable one.

Like this drill? Then you gonna like this routine.

Proper Form

Stand on your right foot with your left knee slightly bent and your left foot off the ground.

Then, drop into a half squat and jump diagonally as high as you can to your left, landing in a half squat on your left foot.

Repeat, jumping diagonally while engaging the whole core to your right.

That’s one rep.

If this is too easy, do it with your eyes closed.

Aim for three sets with ten reps each.

Box Jumps

These build explosive speed, rev up your body’s ability to absorb force, and target the muscles that contract the most when running the hamstrings and glutes.

Proper Form

Pick a jumping box of challenging height or stack aerobics steps 6 to 14 inches high.

Be careful.

From the ground, squat down and jump with both feet onto the box, swinging your arms forward to generate enough momentum.

Next, jump backward off the box and land softly on the ground with knees slightly bent.

For more challenges, try with one leg.

Don’t try this without a steady posture and a nice balance.

Do 12 reps, aiming to complete three sets.

Bleacher hops

Another powerful exercise to add to your arsenal.

This one works for you on all levels.

It’s also a great cardiovascular and endurance exercise—like a hill sprint on steroids.

Proper Form

Beginner Plyometric Routine

Perfect if you’re new to plyometrics. Focus on form and smooth landings to ease your body into this explosive style of training.

  1. Jump Rope – 2 x 30 seconds
    Keeps it simple and starts conditioning your calves and Achilles tendons.
  2. Jump squats – 2 x 10 reps each leg
    Step up on a sturdy box or bench, focusing on pushing through your heel.
  3. Bleacher hops – 2 x 6 reps
    Stand with feet shoulder-width apart, jump forward with both feet, and land softly.
  4. Box jumps – 2 x 8 reps
    Jump to build strength and stability.

Intermediate Plyometric Routine

You’ve got the basics down and are ready to turn it up! This level adds more explosive movements to push your power and coordination.

  1. Box Jumps – 3 x 8 reps
    Find a box or sturdy platform about knee-height. Jump onto it, land softly, and step back down.
  2. Jump Lunges – 3 x 8 reps each leg
    Start in a lunge position, jump, and switch legs mid-air, landing in a lunge on the other side.
  3. Depth Jumps – 3 x 6 reps
    Step off a box, landing softly and immediately jumping as high as possible.
  4. Single-Leg Hops – 3 x 10 hops each leg
    Hop forward on one leg, focusing on balance and control with each hop.

Advanced Plyometric Routine

You’re ready for maximum power! These moves are intense, so prioritize control and aim for quality over quantity.

  1. Depth Jumps to Box – 4 x 6 reps
    Step off a lower box, land, and immediately jump onto a higher box.
  2. Bounding – 4 x 30 meters
    Push off forcefully with each step, covering as much ground as possible. Think of it like exaggerated running.
  3. Plyometric Push-Ups – 4 x 8 reps
    Perform a push-up, but push off the ground so your hands leave the floor slightly.
  4. Broad Jumps – 4 x 6 reps
    Jump as far forward as you can with both feet, aiming for a soft landing.

Download Your Plyometric Training Plan

Want to take this plyometric routine with you? I’ve created a Printable Plyometric Training Plan that you can easily download and keep for reference. Whether you’re just starting with plyometrics or pushing into advanced exercises, this PDF has you covered with routines for every level—beginner, intermediate, and advanced.

👉 Download the Plyometric Training Plan PDF

Feel free to print it out, bring it to your next workout, or stick it on the fridge for easy access. Each routine is broken down with reps, sets, and tips to keep you on track.

Note: Use the PDF as a progress tracker. Note down dates, sets, and any tweaks you make. This can help you look back and see how far you’ve come—which is super motivating on those tough training days.

Prevent Running Injuries with These 5 Hip-Strengthening Exercises For Runners

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If you’re on the hunt for the ultimate hip-strengthening exercises to boost your running game and keep those pesky injuries at bay, you’ve landed in the right spot!

Today, we’re diving headfirst into the world of hip strength training for runners, and trust me, it’s going to be a game-changer.

Here’s the lowdown on what’s coming your way:

  • We’ll break down the hip muscles so you know exactly what we’re working with.
  • Discover how these hip muscles play a crucial role in your running performance.
  • Uncover the fascinating connection between hip muscles and running injuries (yes, we’ve got some science-backed insights for you).
  • Get ready for the main event – the top 5 exercises that’ll have your hip strength and mobility skyrocketing.
  • Plus, a whole lot more to keep you informed and inspired.

Excited? Well, let’s lace up those running shoes and dive in.

Anatomy of The Hips Muscles

Your hips aren’t just there to look good in yoga pants; they’re true workhorses. Nestled in your upper legs, the hip allows  you to strut your stuff, climb stairs, grab that fallen pen, or gracefully park yourself on the couch.

But here’s the real star of the show: the hip joint! It’s a nifty ball-and-socket setup, and it’s key to everyday movements.

Every time you take a stroll, conquer a staircase, reach for your dropped phone, or elegantly plop onto your favorite chair, your hip joint and its trusty muscle squad swing into action.

And guess what? We’ve got more hip intel coming your way, so stay tuned

The most important muscles of the hips include :

The Hip Flexors

The hips flexors play a vital role in the grand scheme of things. They’re like the supporting cast in your body’s blockbuster film, making sure everything runs smoothly.

And consist of five muscles:

  • Rectus Femoris
  • TFL (Tensor Fasciae Latae)
  • Iliacus
  • Psoas
  • Sartorius

These hip flexors are the MVPs behind knee elevation and keeping your pelvis and legs in perfect harmony during your runs.

Think of them as your body’s own mechanics for knee operations. But here’s the kicker: weak hip flexors could spell trouble, with the dreaded runners’ knee and iliotibial band syndrome lurking in the shadows

Adductors

The adductors are responsible for pulling your legs inward and orchestrating those nifty cross-body moves.

And consist of the following:

  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus
  • Pectineus
  • Gracilis

Think of them as your body’s graceful dance troupe, ensuring your legs move seamlessly in any direction you desire.

These performers add finesse to your legwork and contribute to the harmony of your hip movements. Without them, things might get a bit clunky on the dance floor—or, should we say, the running track?

Glutes

The Glutes are the powerhouse behind your backside and so much more!

Meet the Gluteal squad:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus
  • Tensor Fasciae Latae

These muscles are your body’s true all-stars, responsible for various functions, from extending your hip and moving your leg out to the side to ensuring your leg’s external rotation.

The Importance of hip Muscles While Running

Let’s dive deeper into the critical role of hip muscles while running.

Efficient and Injury-Free Running:

Whether you’re a casual jogger or a marathon enthusiast, strong and functional hips are your secret weapon. They keep you in the game, preventing those dreaded injuries.

Stabilizing Powerhouses:

These muscles aren’t just for show; they’re the guardians of your running stance. They ensure each leg is rock-solid during every step, maintaining stability in the process.

The Perils of Weak Hips:

Now, imagine weak hip flexors crashing this party. Your performance takes a nosedive, your form goes haywire, and injuries gatecrash your running journey.

Studies linking hip weakness to running injuries

There’s some compelling research highlighting the connection between hip weakness and running injuries.

Study 1: Hip Rotation and Iliotibial Band Syndrome

This study, published in the Journal of Orthopedic & Sports Physical Therapy, unveils a crucial link. It suggests that when hip rotation and inward collapse occur excessively during the gait cycle, the risk of Iliotibial Band Syndrome shoots up.

Study 2: Weak Hip Muscles and Lower Extremity Injuries

In another study featured in the Clinical Journal of Sports Medicine, the evidence becomes even more compelling. It draws a strong association between weak hip muscles, including the abductors, adductors, and flexors, and a range of overuse injuries in the lower extremities.

Study 3: Runners’ Knee and Weak Hip Muscles

The Clinical Journal of Sports Medicine presents evidence that links overuse injuries like Runners’ Knee to weaker hip muscles. Specifically, the hip abductor, adductor, and flexor muscles were weaker in individuals with these injuries compared to a control group. This underscores how critical strong hips are in preventing injuries like Runners’ Knee.

Study 4: Pelvic Instability and Runner’s Knee

Another study published in Medicine & Science in Exercise & Sports delves into pelvic stability and its role in Runner’s Knee among women. It was discovered that women who developed Runner’s Knee exhibited greater pelvic instability in their gait compared to those who remained injury-free. This insight highlights the significance of hip and pelvic stability for injury prevention.

Study 5: Hip Strength Training for Iliotibial Band Syndrome

The study by Frederickson et al. focused on 24 distance runners dealing with Iliotibial Band Syndrome, a common issue among runners. They examined the hip abductor strength in the injured limb compared to the healthy leg and a control group.

Notably, they found a 2 percent strength deficit in the Gluteus medius of the injured limb. However, after undergoing a six-week strength training program, 22 out of 24 injured runners were able to return to training with minimal or no symptoms. It underscores the potential of targeted hip strength training in rehabilitating running injuries.

The Evidence is Overwhelming!

It’s clear that hip strengthening exercises should be a priority for every runner to prevent injuries and enhance performance. Ignoring hip strength can lead to a host of problems that no runner wants to deal with.

The great news is that there’s a wide array of effective hip-strengthening exercises available. These exercises are a proactive approach to injury prevention and overall improved running performance.

By dedicating time to strengthening your hip muscles, you’re investing in your long-term running success.

Remember, once your hip strength is improved, you’re not only less likely to experience pain and injuries, but you’ll also find your running form and efficiency improving.

5 Hip Strengthening Exercises For Runners

Consistency is key when it comes to strengthening your hip muscles. Starting with one set of 8 reps and gradually progressing to three to four sets of 12 to 15 reps is an excellent approach.

It allows your body to adapt and grow stronger over time, reducing the risk of injury and improving your running performance.

Remember, patience and persistence pay off when it comes to fitness and strength training. Keep up the good work, and you’ll undoubtedly notice significant improvements in your hip strength and overall running abilities in just a few weeks

Hip Strengthening Exercise – 1. Single-Leg Bridge

Targeted Muscles: Glutes, Lower back, Calves, Quads, and Hamstrings.

Proper Form

Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides.

Then, lift your hips, engage your thighs, and squeeze your glutes.

Next, raise your right leg in the air as straight as possible, keeping the foot flexed, and extend it while raising your lower back and butt.

Lift your hip as high as possible by engaging your abs and pressing down through the left heel.

Hold the position for 5 to 10 seconds; lower your hips to lightly touch the ground, then switch legs.

Number of sets: Three to four sets

Number of Repetitions: 8 to 12 reps.

Hip Strengthening Exercise 2. Donkey Kicks

Targeted muscles: All three butt muscles — gluteus maximus, gluteus medius, and gluteus minimus, plus the lower back

Proper Form

Get on all fours, with your hands directly under your shoulders and knees under the hips, wrists aligned under your shoulders.

Next, draw your abdominals in you gradually lift your leg behind you until it’s almost parallel to the floor, with knee bent and foot flexed.

Hold the position and pulsate your flexed foot toward the ceiling by engaging and squeezing your glutes.

Keep the motion small and controlled with the muscle doing most of the work.

Focus on the muscle, and avoid using momentum.

And make sure to keep your back straight and spine in a neutral position.

Last up, return to the starting position to complete one rep.

Number of sets: Two to three sets

Number of Repetitions: 12 to 15 reps

Hip Strengthening Exercise 3. Side-Lying Hip Abduction

Targeted muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus and Tensor Fascia Lata.

Proper Form

Lie down on your side on the floor or the mat.

Make sure your hips and feet are stacked in a neutral position—Meaning the right hip is directly over the left hip (or the other way around).

And keep your body in a straight line from ankles to head.

Next, place your lower hand on the floor in front for support, and your upper hand resting upon your upper hip.

Keep your pelvis in a neutral position.

Engage your core muscles to support the spine.

Then, exhale and extend and raise your top leg off the lower while keeping the knee straight and your foot in a neutral position.

No hip rolling—forward or back—is allowed.

Raise the top leg as high as possible.

Inhale and slowly return the leg to the starting position in a slow and controlled manner.

After finishing the set, roll over and repeat on the other side.

Number of sets: Two to three sets

Number of Repetitions: 8 to 10 reps

Hip Strengthening Exercise 4. Bird Dog Hip Strengthening Exercise

Targeted Muscles: Glutes, Lower Back Muscles, and Rectus Abdominis Muscle.

Proper Form

Get down on all fours on your hands and knees with palms flat on the floor and shoulder-width apart, with knees directly under the hips and hands beneath the shoulders.

Make sure to keep your lower back and abdomen in a neutral position.

Next, engage your core to keep a good balance; raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.

Hold the position for 3 to 5 seconds, return to the starting position, and repeat.

Number of sets: Two to three sets.

Number of reps: 6 to 8 reps.

Hip Strengthening Exercise 5. Single-Leg Deadlift

Muscle engaged: Glutes, Hamstrings, Spinal Erectors, and Abs

Proper Form

Stand on your left leg with your right leg behind you and in the air.

Then, while keeping your shoulders back and back straight throughout the movement, hinge forward at the waist and raise the right leg behind you, then reach your hands toward the ground.

Last up, come back to the starting position by engaging your glutes and hamstring of the left leg.

For more challenges, use weight or a medicine ball for added resistance.

Number of sets: Three to four sets

Number of reps: 10 to 12.

Here are more strength exercises for runners.

 Bonus Hip Strength Exercises For Runners

Seated hip Flexion

This simple move activates the hip flexor past a 90-degree angle to condition the muscles throughout their range of motion.

Additional resource – Running Vs. Strength training

Proper Form

Begin by sitting on a chair with good posture.

Make sure your feet are flat on the floor, core engaged, and back flat.

Next, while bending your right knee to about a 90-degree angle, raise it toward your chest without letting your thigh roll in or out or leaning back, pause, then slowly lower it to start position.

Perform three sets of 10 to 12 reps on each side.

Add weights for more challenges.

Lunges

Another fantastic move for strengthening the hip muscles as well as the lower body.

To make the most out of lunges, make sure to include different variations of this standard lunge, including static, backward, and plyo versions.

Proper Form

Begin in standing position, feet just slightly apart, looking straight ahead with back flat and core engaged.

Next, place your hands on your hips, then take a giant step forward with your right foot.

Make sure your hips are hanging straight on either side of your body.

Then, once you ensure heel contact with the floor, bend the right knee over the ankle while bending the left toward the ground.

Last up, press back into the starting position, pushing off the ground with your leading foot.

Changes sides to complete one rep.

Skater Squats

This is one of my favorite squat variations, focusing specifically on the hips instead of every muscle in the lower body.

Proper Form

Begin by performing a mini-squat, bending from the hips and knee and lowering your butt toward the floor while keeping your chest lifted and back flat, then transition your weight to the right side and lift the left leg slightly off the floor, toes pointed ahead.

This is your starting position.

Next, slowly squat by pushing your hips and butt backward.

Keep squatting until your right knee is bent to a 90-degree angle, if possible.

Perform  10 to 12 reps on each side to complete one set.

Shoot for three sets.

Clamshell

You’ll often find this move on most lower body rehabilitation programs, the reason being it works.

Not only does it strengthen your hips and glutes, but it also stabilizes your pelvis muscles and helps soothe tightness in the lower back, which is key for injury-free training.

Proper form

Begin by laying on the mat on your side, hips stable, heels together, and legs stacked up on top of each other.

Your shoulders, hips, and heels should form a straight line.

If it’s uncomfortable to lay in this position, lie with your back against a couch.

Next, open your top knee so that it points at the ceiling.

Keep your feet stacked together and allow for no rolling backward throughout the movement.

Raise the top knee as far as possible without rotating your hip or lifting your bottom knee off the floor, then pause for a moment.

To complete one rep, close the leg.

Perform 16 to 20 on each side to finish one set.

Shoot for three sets.

For more resistance, wrap a resistance band around your lower thighs.

Standing hip flexion

Another excellent move for isolating the hip flexors while improving muscle control and balance.

The movement is easy to perform but provides the lower body a good workout.

Proper Form

Begin by assuming an athletic position, back straight, core engaged, and feet hip-width distance apart.

Next, while keeping your left foot planted in the ground, raise your right leg off the ground so that you form a 90-degree angle at the hip.

Then, hold for a count of five to ten, then slowly lower the leg.

Switch sides to complete one rep.

Perform five reps to complete one set.

For more challenges, use weight or slowly flex your hip forward.

Additional resource – Clamshells for runners

Hip Strengthening Exercises For Runners – The Conclusion

There you have it!

The above hip strengthening exercises should make a huge part of your resistance training if you’re serious about improving performance and preventing injury.

Whatever you do, make sure to stay within your fitness level the entire time. Doing regular exercises to strengthen your hips is a good thing, but overdoing it is not the way to go.

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

In the meantime, thank you for reading my post.

Keep Running Strong

David D.

How to Increase Running Stamina For Beginners – 12 Ways

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Running VS. Strength Training

Looking for the best advice on how to increase running stamina for beginners? Then you’ve come to the right place.

Here’s the truth. Improving running endurance isn’t the easiest thing in the world. It requires a lot of effort, sweat, time, and miles on the road.

But, with the right training strategy and mindset, you can build your running stamina over a relatively short period without risking injury or burnout.

Let’s delve into how.

How to Increase Running Stamina For Beginners

Without further ado, here are 12 best strategies for building running endurance. Put them following into practice and you’ll, sooner than later, get fitter and stronger without getting hurt.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

1. Gradual Progress

The key to building running stamina without risking injury and/or burnout is to “train smart.”

What does that mean?

Smart training involves gradually increasing mileage and speed while being consistent over the long haul.

It’s the gradual adaptation rule at work.

The gradual adaptation rule is a universal principle.

And it applies to all runners, whether the beginner trying to make it around the block for the first time or the 2:30 marathon junkie prepping for their next race.

You need to adopt the gradual adaptation rule whenever you’re exercising—not just when running.

In fact, once you fully internalized the mindset, you’ll be on your way to success, regardless of the goal you’ve set for yourself.

Here’s how many miles to run per week.

2. Run-Walk

This is for you beginners out there.

You have to be extremely careful if you’re starting out. This is my best advice on how to increase running stamina for beginners.

If you’re a complete running newbie and are serious about warding off injury and/or overtraining, then start on the right foot.

The best way is to opt for the run/walk method.

Here’s how:

Start with a 10-minute brisk walk, then alternate 30 seconds of easy paced jogs and 30 seconds to one full minute of walks.

As you get fitter, run for longer and take less and less recovery.

Keep doing this until you can run for at least 25 to 30 minutes straight without much huffing and puffing.

3. Add a Long Run

Once you’ve built enough stamina,  add distance to your runs, especially your longest run of the week.

Why are long runs so vital?

Simple.

These strengthen the heart, flush waste from tired muscles, improve running form, etc.

I can go on and on, but you get the picture.

For the full guide to the Long Run, check this post.

How do you fit a long run into an existing running program?

Make sure at least 25 to 30 percent of your weekly mileage is devoted to the long run.

The exact percentage will depend on your overall mileage, training goals, and fitness level.

If you hate long runs, then this post is the exact thing you need to help you overcome that feeling.

Sample Workout

On your next long run, stick to a comfortable, consistent pace for at least 50 to 70 minutes.

As you get stronger, aim to increase your long run duration by no more than 5 minutes from one week to the next.

Gradually extending distance gradually helps you drastically reduce your risk of injury and/or overtraining.

Whatever you do, make sure your long runs are carried out at a comfortable pace that would allow you to run and carry on a conversation at the same time.

If you push the pace too much, you’ll end up hurting yourself, and that’s not the purpose of training.

4. Tempo Runs

Tempo runs have one main purpose: they help you improve your lactate threshold level.

This is the level of exertion at which lactic acid starts accumulating in the muscles.

The better your threshold pace, the further and faster you can run.

The Ideal Tempo Pace

During tempo runs, your running effort should feel difficult enough, but not so hard that you can’t sustain your pace.

That pace is slightly slower than your 10K race pace.

Sample Workouts

Variation I

After a 10-minute warm-up running at an easy pace, run the next three to four miles at tempo pace.

Finish it off by cooling down with a 5-minute slow jog.

Variation II

To spice up your long runs and make them more challenging, do a negative split run.

Here’s how.

Run the first portion of your long run at a comfortable pace.

Once you reach the midway point, gradually pick up your pace until you’re running the last three to four miles at tempo pace.

When you’re done, cool down with a 10-minute effortless jog.

5. Interval Running

Interval training does more than just improve speed and power.

It’s also an excellent tool for boosting athletic endurance and stamina.

The Structure of an Interval Run

Interval training is one of the most frequently referenced training trends.

According to experts, the method is hailed as the closest thing to a miracle when it comes to achieving optimum fitness.

Interval training uses quick bouts of intense exercise to boost endurance and stamina.

The length and intensity of each interval depend more than anything on your fitness level and training goals.

Beginner runners should start with shorter sprints at a moderate effort, while competitive athletes can tailor an interval workout to meet their specific racing goals.

Intervals  extremely effective when it’s combined with traditional running training (think easy runs, tempo runs, and long runs).

Where to Do Them

You can perform an interval training workout on any smooth flat surface.

If that suits your established running loop it’s fine, but a trail is out of the question.

Here’s how to proceed with your next interval run.

Head to your local track.

Start your workout with a proper warm-up.

Jog slowly for 5 to 10 minutes to get your body ready, then sprint at 85 to 95% of your maximum effort for 30 seconds. Jog for one minute to recover.

Repeat this cycle six to eight times, then finish with a cool-down. Jog slowly for 5 minutes and then stretching.

Variation I

Go to a flat surface running area and complete a thorough 10-minute warm up.

Then do 8 to 10 200m sprints at your maximum speed.

Walk or jog as recovery for at least 30 seconds to one minute between each rep.

Finish the workout with a cool down.

Variation II

If you want a greater challenge, perform Workout I but do it on a hilly route.

Ideally, aim for a hill with a  6 to 8 percent grade that should take you 20 to 30 seconds to reach its pinnacle at top speed.

Additional resource – How to run a faster mile

6. Perform Yasso 800s

Doing Yasso 800s is a simple method for increasing stamina, especially if you’re planning on tackling a marathon.

So, what do these consist of?

In essence, they’re hard 800-meter run intervals interspersed with jogging recoveries lasting one minute or longer.

Where

Unless you have a good way of gauging speed and distance, perform this workout solely on a track or a treadmill.

This is so you can measure the 800-meter distance (roughly two laps around a standard track.)

Sample Workout

After a 10-minute thorough warm-up, run 800 meters at a challenging pace. This can be a tempo pace.

Jog for one to two minutes to recover, then repeat.

If you’re a beginner, do no more than four sets per session.

Add more as you get stronger and more fit.

Remember to stay within your fitness level the entire time.

7. Cross Train To Increase
Running Endurance

To become a good runner, you’re going to have to run a lot.

In fact, you’ll have to follow a well-rounded program that includes all kinds of runs: long runs, intervals, speed work, hill work, fartleks and recovery runs.

But running will only take you so far.

You also need a comprehensive cross-training program to back up your road miles.

Here are four activities to consider:

  • Swimming: Swimming is one of the best total body endurance and strength workouts you can do. Get the most out of it by using proper technique and doing interval swims. Swimming is also ideal when you’re recovering from an injury.
  • Biking: Whether you prefer road biking or mountain biking (my favorite), make safety a priority. Approach your biking the same way you approach running—do long weekend bikes, interval bike workouts, hill rides and recovery rides.
  • Strength Training: This type of training strengthens the bones, ligaments, tendons, and muscles, and that means increased performance and less chance of injury. Do plenty of total body exercises, including squats, deadlifts, and pull-ups.
  • CrossFit: This crazy fitness philosophy is all about non-specificity. It improves all elements of fitness, including cardio, endurance, strength, speed, agility, flexibility — you name it.

8. Weightlifting

If you’re an avid reader of my blog (you are, right?) then you know I’m a strong advocate of weight lifting for runners.

As a matter of fact, I believe it’s the best complement to your outdoor workouts.

How does weight lifting boost endurance?

It’s quite simple.

A regular routine helps you strengthen key running muscles, tendons, ligaments, and bones.

This helps you improve running efficiency and total body endurance.

The Training Guidelines You Need

What follows are some useful weight lifting strategies for making the most out of your gym time.

Go Compound

First, do plenty of compound moves.

These consist of total body moves like squats, deadlifts, push-ups, and step-ups that recruit a lot of muscles.

Compound exercises improve strength better than classic isolation exercises, like bicep curls, leg extensions, and calf raises.

When performing these compound movements, allow yourself at least 30 to 60 seconds of rest between each exercise.

Lift Fast and Intense

For a more intense workout, lift weights at an extremely fast pace.

This will help you add an element of endurance training to your strength workouts.

Combine Em

Try mixing and matching aerobic exercises and strength training.

One example is doing 400-meter runs at a challenging pace, then working out with a dumbbell, or Kettlebell, or doing bodyweight exercises.

Sample Workout

After a thorough warm-up, perform 12 to 16 reps of the following exercises with a challenging weight.

Take one minute of rest between each set.

  • Deadlift
  • Barbell Rows
  • Back Squats
  • Walking Lunges
  • Thrusters

Additional Resource – Is Walking 10000 Steps daily good for you?

9. Embrace Plyometrics To Increase
Running Stamina

After a few months of strength and interval training, you’re ready for some more action, and plyometric exercises are just the ticket.

What are they and how can they help you become a better runner?

Plyometric training is all about doing explosive movements.

It can help you become a better runner by improving your running form efficiency.

Being more explosive benefits runners for many reasons.

Once you start becoming more explosive, your entire body will start moving faster without you putting in any additional effort.

Science backs this up.

Check out these two studies.

Sample Workout

After a thorough dynamic warm-up, do 45 seconds to a minute of any of the following exercises

  • Burpees
  • Box Jumps
  • Squat jumps
  • Jump knee tucks
  • One leg hops (30 seconds on each leg).

Rest for one minute, then repeat the cycle two to three times.

10.  CrossFit Training

Still looking for more endurance-building strategies? Give CrossFit (CF) a try.

CF is a diversified training program designed to improve all facets of fitness.

These include speed, strength, agility, endurance, coordination, and stamina.

CrossFit is commonly referred to as functional fitness.

This is achieved through the use of bodyweight training, plyo exercises, Olympic weightlifting, gymnastics rings, sled pushes, Kettlebell exercises, interval-style cardio workouts, and much more.

I enjoy doing CF, and still do WODs (Workout Of the Day) at least a couple of times a week.

A standard WOD might include sprinting, rope climbs, power cleans (an Olympic weightlifting move), and slamming a medicine ball against the floor or a wall.

Sample Workout

Here’s a beginner-friendly WOD called the Cindy (CrossFit workouts have universally-used names).

In a 20-minute period, do as many reps as possible of the following circuit: 5 Pull-ups -> 10 Push-ups -> 15 Squats

11. Don’t Forget Recovery

I hate to break it to you, but running every day won’t turn you into the fastest and strongest runner alive.

Rather, doing helps you achieve nothing but run your body into the ground. And you don’t want that.

This might sound like a counterintuitive, thing to do, but taking time to rest is essential.

In fact, the right recovery strategy is as important as the training itself.

Downtime is when your body bounces back from the training load it’s just endured, and rebuilds and repairs damaged muscle tissue.

Skimp on recovery, and you’ll be putting a large dent in your fitness progress.

That I can promise.

Action steps

Give your body enough time to fully recover and recuperate.

Take a reload week every third or fourth week of intense training.

During this week, you reduce your mileage by 40 to 50 percent.

Even if you’re not doing intensive training, a reload week is a must.

You should also do a recovery run following  a hard session.

At the very least give yourself a light week either when training hard for an extended period or upon noticing early warning signs of overtraining.

These signs include an elevated heart rate, chronic fatigue, persistent soreness, and insomnia.

12. Be Consistent

In the end, consistency and patience are the names of the game.

The workouts and training guidelines suggested here are some of the best, but nothing happens if you’re not consistent.

As with anything else in life, practice makes perfect.

There’s no way around it.

Don’t expect to improve your running endurance if you only lace up your running shoes twice a week.

Action Step

Here are some of the things you need to achieve staggering training consistency:

  • Turn your running program into a habit. Here’s your complete guide.
  • Pair up with a training buddy.
  • Change up your running program. Here’s your complete guide.
  • Join a running club.
  • Try running twice a day.

The Conclusion

That’s all you need to know about how to increase running endurance, both for the short run and the long run, literally and figuratively.

Feel free to leave your comments below, or send me your questions and suggestions.

Thanks for reading my post.

Cheers.

 

How To Breathe While Running

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woman running

Ever felt out of breath while running? Trust me, every runner’s been there.

I’ve been there too.

I used to think that running was all about how fast I could go or how far I could push myself.

But over time, I learned that breathing is as important as pace, form, or even endurance.

“”Intentional breathwork during running optimizes oxygen delivery, regulates nervous system activity, and enhances endurance by reducing unnecessary muscular tension and energy waste, strengthening your running abilities over time,”” says Dr. Justine Luchini of Thirdzy.

Let’s dive into why breathing right makes a huge difference, and I’ll share the tips that really helped me out.

So whether you’re just starting or a seasoned runner looking to refine your technique, this guide will help you take your running and breathing to the next level!

Go Conversational

The easiest way to keep breathing steady? Start at a pace that actually feels good.

For new runners, I recommend a ‘conversational pace,’ where you can chat comfortably without gasping for air

Think of it like chatting with a friend or reciting something simple—like the Pledge of Allegiance—while running. You’re in the right zone if you can talk without struggling to breathe.

When I first started, I’d go all out every run and end up gasping within minutes—definitely not fun .

But running became more fun once I started paying attention to my pace and trying to find my rhythm.

It wasn’t until I slowed down and found my rhythm that running became more fun and sustainable. By pacing my properly, I was able to keep my breathing under control. That’s a good thing if you ask me.

Let’s unpack this more.

Beginners – Slow Down

If you’re new to running, it’s normal to feel out of breath during your runs. Many beginners feel they’re out of shape if they get winded quickly, but it’s often just a matter of pacing.

Here’s the truth.

Starting out too fast is a classic beginner mistake—I made it plenty of times myself.” I’d try to match the pace of more experienced runners, and before I knew it, I was struggling for air.

The good news? Breathing gets easier as your endurance improves. The key is to start slow and build up gradually.

In the beginning, keep your runs easy and conversational. Don’t worry about speed or distance—focus on maintaining a pace that allows you to breathe comfortably. As your fitness improves, you’ll naturally be able to run faster and farther without feeling breathless.

Feeling breathless too soon? Try a mix of running and walking until you find a rhythm.. Start with a routine, like 1 minute running followed by 1 minute walking. Gradually increase the running intervals as your endurance builds.

Deep Breathing While Running

One of the best ways to improve your breathing while running is to practice deep breathing.

Most of us take shallow breaths day-to-day, but that won’t work while running.

You need to take deeper breaths to maximize your lung capacity and deliver more oxygen to your muscles.

Deep, or diaphragmatic, breathing lets you fully engage your lungs and take in more oxygen.

When you breathe deeply, you give your muscles the oxygen they need to keep working efficiently. It also helps you stay relaxed and prevent side stitches or muscle cramps.

Science agrees. A study in the Journal of Strength and Conditioning Research found that diaphragmatic breathing improves endurance performance by enhancing oxygen efficiency and reducing respiratory fatigue. It’s also been linked to better core engagement, which can reduce strain on the back and improve posture during long runs.

When I first started practicing deep breathing, I noticed that it made my runs easier—especially on longer distances. I felt more in control of my breathing, and my body stayed more relaxed.

Here’s how to do it:

  • Inhale deeply through your nose, letting your belly expand (not just your chest). This helps your diaphragm pull more air into your lungs.
  • Exhale fully through your mouth, letting your belly contract. This pushes out all the carbon dioxide, making room for more oxygen on your next breath.

To build this habit, I’d recommend practicing it while you’re sitting or lying down whilst you have access to clean air & a full breath.. This helps you get used to breathing deeply from your belly. Incorporate it into your runs once you’ve got the hang of it.

Synchronized Breathing

Once I felt comfortable with deep breathing, I tried rhythmic breathing. The 3:2 ratio—inhale for three steps, exhale for two—sounded easy enough, but it took some practice!

Well, it took some practice! But after a few runs, I found my rhythm. It became a meditation for me, helping me stay focused and calm, especially on long, steady runs.

Let me explain what is it all about.

Rhythmic breathing, or matching breaths to foot strikes, may sound tricky, but once you get the hang of it, it can make a big difference.

This method also has to offer and you don’t have to take my word for it.

According to the Journal of Applied Physiology, rhythmic breathing patterns can help runners optimize oxygen uptake and manage the demands of distance running. A 3:2 pattern (inhale for three steps, exhale for two) has been shown to work well for longer runs, as it provides a steady oxygen flow and helps keep you at a sustainable pace. (source)

If you’re just getting into this, try a 3:2 pattern; it’s a solid starting point. This means you inhale for three foot strikes (RIGHT-LEFT-RIGHT) and exhale for two foot strikes (LEFT-RIGHT). This pattern helps balance your breath and reduces the strain on your diaphragm.

Over time, as you become more experienced, you can adjust the pattern based on your pace. For example, if you’re running faster, you might switch to a 2:2 pattern (inhale for two foot strikes, exhale for two). And during all-out sprints, you can even go to a 1:1 pattern, inhaling and exhaling with every footstrike.

Nose vs. Mouth Breathing: Which is Better?

Wondering if you should stick to nose breathing or mouth breathing? It depends on your pace and what feels comfortable.

I know this can be confusing. I used to think I had to breathe through my nose all the time, but that just wasn’t cutting it once I started picking up the pace.

For starters, let’s not diss nasal breathing. A study published in the International Journal of Exercise Science found that nasal breathing during moderate-intensity exercise can improve oxygen exchange efficiency. It also lowers the risk of over-breathing, helping runners maintain a comfortable pace, especially during longer runs. (source)

Now, I’ve found a balance that works for me: on easy runs, I’ll stick to nose breathing, but once the intensity ramps up, I breathe in through my nose and mouth. This allows for deeper breaths and warms the air, while exhaling through the mouth helps you eliminate carbon dioxide more efficiently.

During faster runs or races, I keep my mouth slightly open (the “dead fish” look) to allow for easier airflow. It might look funny, but it works!

Whatever you do, don’t stress about whether you’re breathing through your nose or mouth

Breathing in the Cold

Running in cold weather brings its own breathing challenges. Cold air can irritate your lungs and make it harder to breathe.

One way to minimize this is to focus on nose breathing as much as possible. Your nose helps warm and humidify the air before it enters your lungs, reducing irritation.

However, when your pace picks up or the air is especially cold, you may need to breathe through your mouth. A scarf or buff over your mouth can warm the air before it reaches your lungs—a lifesaver for me during one cold winter training session!

In especially chilly weather, consider covering your mouth with a neck gaiter or scarf to help trap warmth and moisture. Start with a slower pace to let your body adjust, and ease into a comfortable breathing rhythm as you warm up.

For more on how to breathe while running in the cold season, check out the following article.

High-Altitude Runs

At higher altitudes, oxygen levels are lower, which means you may feel out of breath more quickly. To adapt, focus on taking slower, deeper breaths to maximize each inhale. Diaphragmatic breathing (or “belly breathing”) is particularly helpful here, as it allows you to take in more oxygen with each breath and reduce the feeling of breathlessness.

Start your high-altitude runs at a lighter intensity to allow your body time to adjust. Breathe in deeply through your nose, filling your belly, and exhale slowly through your mouth to regulate oxygen intake.

What’s more?

If you’re new to altitude, give your body time to acclimate by taking frequent breaks and sticking to a comfortable pace. Diaphragmatic breathing—focusing on deep breaths that expand your abdomen—can also help increase oxygen intake.

The Conclusion

Bottom line? Breathing might seem basic, but when it comes to running, it’s your secret weapon

Start by controlling your pace, practice synchronized and deep breathing, and don’t be afraid to experiment with different techniques as you become more experienced.

If you have any questions or need more tips, feel free to comment below—I’m here to help. Until next time, keep running strong!

Top 11 Weight Loss Rules For Runners

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lose weight while running

Most people take up running for mainly one reason: To Lose Weight. Truth be told…that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.

Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe for success.

In fact, unwanted weight gain can happen despite regular training, and I know many of a consistent runner still struggling with their weight. I can’t deny that… No one can… With that said, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.

 Weight Loss Rules For Runners

As a result, here are 9 rules for maximum weight loss for runners.

1. Just Do it

It’s simple as it sounds. You just need to do it. But that does not mean that’s going to be easy. Simple does not always mean easy. As a beginner, you need to slowly introduce the habit of running into your life. Don’t worry about mileage nor calorie burn. All you need to concern yourself with is trying to get fit without getting hurt.

That’s the motto you need to keep in mind. Enter The Run-Walk Method Start off with the walk-run-walk method. If you are overweight and/or out-of-shape, begin your running journey by mixing slow running intervals—30 seconds for the seek of the argument—with sets of walking period of no more than a minute. As you get fitter, aim to increase the time you spend running while taking less and less for recovery.

Want more? Check my posts: The 8-Week Beginner Runner Program & Absolute Beginners’ Guide To Running. The good news is that, on average, and in less than 8 weeks, you’ll be able to run for at least 30 minutes without much huffing and puffing.

Nonetheless, once you are passed that mark, your body, being the amazing and smart machine it is, will eventually adapt and get used to that level of stimulus. This means that you won’t be burning as many calories as before. This is what’s known as plateau territory And once that happens, you’d need to up the ante by doing interval training to break through the plateau.

Note – Here’s your guide to calories burned running one mile.

2. Pass the Plateau

Plateaus are part and parcel of any training process. Running for burning belly fat is no exception. That’s why you need to get ready for them and know exactly what to do to get pass them.

Do Intervals Intervals are ideal for shedding belly fat, and boosting metabolism. They are challenging and will increase the amount of oxygen you use to perform and recover, leading to a greater calorie burn.

For me, getting on the interval training track was a big game changer. Not only did interval training help me shed those extra pounds

I was struggling with for some time, but also improved my running on all levels.

If you have never tried intervals before, then don’t be swayed by their power. Instead, be careful and take it gradually. As a beginner, start off your interval run by doing sprints at 70 to 80 percent of your maximum effort for no more than 30-second, then jog for one full minute for recovery. Repeat the cycle 8 to 10 times and end the session with a cool-down.

3. Set Realistic Goals

Once you know your daily calorie needs, it’s time to set goals.

Not any goals though. Your goals have to be realistic. Otherwise, you’ll be setting yourself up for failure.

Losing weight while running is going to take you a while. Many runners, especially enthusiastic beginners, fall into the trap of setting a stereotypical goal weight, regardless of their fitness level, lifestyle, and body type.

Here’s the truth. Everybody and every BODY is unique, and your ideal weight for optimum energy, performance, and health might not be what society says it should.

Since roughly 3500 calories is needed to shed a pound of weight, it’s likely that you’ll drop no more than a couple of pounds per week.

Instead of setting unrealistic goals, go for achievable goals. Aim to lose no more than two pounds a week. As weight can fluctuate on a daily basis, it might also be helpful to expand beyond the scale and overall weight to also include goal body fat and a few body measurements to keep motivated and objective on your journey.”

4. Know your Calorie Needs

When it comes to it, weight loss is a matter of doing your math.

Weight loss is a numbers’ game, really.

To lose weight while running, you have to burn more calories than you are taking in; that’s why you must know how many you need in the first place. Here comes the Basal Metabolic Rate (BMR).

Calculate Your BMR The basal metabolic rate (BMR) a rough estimate to set your basic energy needs and describes the number of calories you would need to keep your organs and body ticking each day if you did nothing but sleep for 24 hours.

Here are two resources to help you calculate BMR without much hassle:

Link One

Link Two T

o shed the pounds, you must reduce your total caloric intake, whether by burning calories through running or following sound diet practices.

The best way is to do both for maximum results. As a general guideline, to stay on the safe, healthy side, aim to cut no more than 200 to 300 calories per day. The progressive approach always works way better.
couple running trying to lose weight

5. Set Good Weight Loss Goals

Goals are the specific markers you need to keep your fat loss resolution going strong.

They provide you with clarity, a sense of direction, and will help propel you forward, especially when you feel that all the odds are stacked against you. Henceforth, make sure to write and rewrite them on a daily basis.

Your goals should be challenging, but they also must be realistic. That’s why I always run my goals though a reality check. And you should be doing the same. As a result, before you set that substantial weight loss running goal, ask yourself (and be honest) whether it’s actually achievable. Believe me, it pays, both for the short and long term, to have the right fitness goals.

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

Don’t fall into the trap of setting a common weight loss goal.

The truth is, we are not the same. I’m different. You are different. Everybody is different. What works the best for me regarding optimal health, energy and performance may not be the same of what works the best for you. That’s why you need to set your own goals.

Have a say in your life. Don’t let society dictate what’s best for you. And keep mind that skinny is not always good, even if it looks good.

Add a Deadline Also, put a time limit on your goals. The sense of timing adds urgency to your goals, making their achievement more likely. A major reason why most don’t make it down the road is the lack of a sense of urgency, a symptom of overthinking the process and not taking action. Classic case of paralysis by analysis.

7. Stay Fueled

To run your best, you need to stay well fueled. But that’s no invitation to overeat. You just need to opt for the right foods that can help you perform your best while shedding the extra pounds for good.

In other words, eating should be about fueling you up, not filling you up, period. Opt for a breakfast that’s high in protein, healthy fat foods like low-fat yogurt, oatmeal and especially eggs (they are my favorite!).

Make sure also to eat plenty of vegetables, nuts and limit your intake of fruits—they score high on fructose, a form of sugar that can lead to weight gain. Steer clear of fat-free processed foods, which often score low on nutrients and high on chemicals. If you want more, maybe you need a radical lifestyle change.

For that case… Try The Paleo Lifestyle Something that worked like a miracle for me is following the Paleo diet ( I know it’s more than a diet ;-). This eating philosophy has helped clean my act when it comes to the everyday diet decision I make.

So it didn’t just help lose weight, it also helped me eat much healthier and develop and maintain healthy eating habits—the cornerstone of optimal nutrition. And most people who tried it have reached similar conclusions. You just need to give your body time to adjust to it. That’s the hardest part.

Additional link – Slow running vs fast running for weight loss 

8. Go Long

Among more than 120,000 runners, the ones logging the greatest amount of weekly mileage were the leanest, according to the National Runners Health Study.

Hence, if you are serious about getting into the best shape of your life—look and endurance wise—aim to extend your weekly mileage.

It’s no secret. The more miles you log in, the more calories you are going to burn off. As a general guideline, an average person burns off about 100 calories per mile while running. As a result, if you opt for a 7-miler run, you’ll burn roughly 700 calories. It’s simple math. Just don’t freak out. You don’t need to opt for long runs every day of the week. In fact, just one long run a week, preferably on the weekend, can help you get the max calories burning benefits.

Any run that’s more than 45 minute can be considered a long run. Nonetheless, this rule is not written in stone. That’s why the exact duration varies from one person to the next.

That’s why you ought to find what works the best for you and build on that. I know this goes against what I said earlier about the power of intervals, but you still need long runs—at least one per week—for a balanced running program.

Additional resource – Here’s how long does it take to lose 100 pounds.

9.Keep a Journal

You cannot improve on what you can’t measure. This quote is one of my favorite management quotes. It also works very well for managing your calorie intake.

One of the best ways to prevent mindless eating and stealth calories intake is to keep track in a journal of everything you’re putting in your mouth.

Doing so might sound tedious, but it pays off. Believe me.

Plenty of studies found that people how monitor their food intake via a food journal lose more weight and keep it off for longer than those who don’t take notes.

A recent study conducted by the National Institute of Health reported that subjects doubled their weight loss when they logged their food intake regularly.

Keeping track of your daily diet choices and reviewing it regularly will help you see and get a bird’s view of where your diet needs improvement.

When you see how that donut or bag of cookies adds to your daily caloric intake, it might be easier to eliminate.

Assessing these details on a regular basis will help glean vital information about your habits and what needs changing. It will also highlight ways you can make healthier choices.

Start by logging everything you eat for at least one month, making sure to keep tabs on important details such as macro breakdown, calorie intake, timing of the meal, etc.

Additional Resource – Here’s how to run faster

10. Add Strength Training

Strength training will not only help you build a leaner and stronger body, but it’ll also help you become a better runner.

In fact, athletes who strength train regularly—two to three times per week—increased their leg strength and boosted their endurance, which is vital for weight loss and top performance, according to study published in The Journal of Strength and Conditioning Research. That’s why you ought to supplement your road work with a proper strength training program.

Additional resource – How to measure body fat percentages

11. Be Patient

If you are anything like me, high expectations and short-term thinking is deeply ingrained within the way you think about the world and how things “ought” to happen. In fact, that’s how we are wired in western civilization.

When we want something we want it now, not tomorrow, not a week from, and definitely not a year from now. And this type of thinking has got us into all sorts of trouble. Check this excellent post on the dangers of instant gratification thinking. Delaying instant gratification is a hard pill to swallow especially when it comes to fat loss expectations.

Blaze Your Own Path Trying to follow in the footsteps of these overnight makeovers is often overwhelming and will only get you frustrated.

To dodge the silver bullet myth, make small changes, one at a time, and build on them. For starters, make running a habit. Then try eating a healthy breakfast every day. And so on. You get the picture.

These habits will eventually add up until you build that desired lifestyle.

Therefore, if you are not there yet, trust just be patient, and it will happen. The universe abides by the law of cause and effect, and as long as you opting for the healthy path (cause), you’ll definitely get to your desired destination.

Additional resource:

How to cut sugar intake

Guide to running terms

Conclusion The key to getting the weight loss results you are after is your speed of implementation. So make sure to start applying the above running guidelines as soon as you can. In the meantime, feel free to leave your comments below, or send me your questions if you need any help. Thank you for reading my post. Image Credit – Ed Yourdon Through Flick Enregistrer