Beginner Runner

Looking for beginner runner tips? Then this page got you covered. In this section, you’ll find plenty of articles and resources that can help start running, prevent injury, and lose weight as a beginner.

Check out the articles for more running guidelines.

Run Strong: 8 Essential Foot Strengthening Exercises for Runners

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foot exercises for runners

Well, you’ve stumbled upon the holy grail of foot-strengthening exercises, right here, right now.

Listen up, because this is important. As a runner, you know that strength training is like the secret sauce that adds power and resilience to your performance. You’ve probably been diligently working on strengthening your muscles, which is fantastic.

But here’s the million-dollar question: Have you ever considered giving some love and attention to your hardworking feet? If your answer is a hesitant “no,” then hold onto your running shoes, because we’re about to open your eyes to a game-changing aspect of training that you’ve been missing out on.

You see, your feet are the unsung heroes of your running journey. They endure countless strides, absorb impact, and propel you forward mile after mile. Yet, they often don’t get the attention they deserve. It’s time to change that, and unlock a whole new level of performance.

By incorporating specific foot strengthening exercises into your training routine, you’ll unleash a world of benefits. Picture this: enhanced stability, improved balance, reduced risk of injuries, and increased overall foot strength.

Now, don’t worry if you’re not sure where to start. We’ve got your back. In this comprehensive guide, we’ll walk you through the best foot strengthening exercises tailored specifically for runners like you.

Are you ready? Let’s get started.

The Benefits of Foot Exercises For Runners

Let’s dive into the incredible world of feet!

Did you know that each foot is a complex powerhouse with roughly 20 muscles working in harmony? These muscles, including the anterior tibial, peroneal tibial, posterior tibial, flexors, and extensors, play a vital role in supporting our every move.

Numerous studies and research papers have delved into the fascinating mechanics of these muscles, shedding light on their intricate functions and how they contribute to our overall performance.

But that’s not all—your feet are home to an impressive collection of 26 bones, accounting for a whopping 25 percent of all the bones in the human body.

Imagine that! Alongside these bones, you’ll find a network of 33 joints, more than 80 tendons, and ligaments that provide stability and flexibility to this remarkable structure.

Now, let’s talk about the significance of our feet in our daily lives. We rely on them to stand, walk, run, and perform a wide range of athletic movements, such as squatting, balancing, and jumping.

They truly are the unsung heroes of our physical endeavors. In fact, the metaphorical weight they carry is immense—they can make or break us as runners.

Given the incredible demands we place on our feet, it’s no wonder that they are the most used and abused part of our bodies. Every step we take, every leap we make, puts tremendous pressure on this intricate system.

And here’s where things get interesting: any dysfunction or imbalance in the musculature structure of our feet can have a ripple effect on our overall running gait and range of motion. This can ultimately lead to overuse injuries, like Achilles Tendinitis, chronic ankle sprains, knee pain/injury, and even lower back pains and aches.

8 Foot Strength Exercises For Runners

Without further ado, here are the best foot strengthening exercises for runners. Strengthen your feet for running by performing these exercises at least two to three times a week.

Foot Exercise for Runners – 1. Shin Curls

While using a step or a box, stand while assuming an athletic position with the toes hanging off the edge as much as you feel comfortable.

Next, curl your toes and foot up toward your shin as high as possible without rocking backward, hold the dorsiflexed position for a moment, then slowly lower your toes to the starting position to complete one rep.

Foot Exercise for Runners – 2. Single Leg Balance

Stand with feet hip-width apart, with the core engaged, back flat, and both hands are resting gently on your sides.

Next, lift your left leg straight toward the 12 o’clock position and balance on your right leg.

If you have any balance issues, then feel free to use a wall or a stable chair for more assistance.

For more challenge, try swinging the lifted leg forward and back, from the 12 o’clock to 6 o’clock, so and so forth, or balance on a balance disc or a seat cushion. You can also try single-leg bridges to test your balance.

Foot Exercise for Runners – 3. Heel Walking

Lift up both your feet, then pace the whole length of the room by walking slowly on your heels.

Make sure that you are on your heels the entire time.

For more, keep your toes pointed forward.

Foot Exercise for Runners – 4. Toe Presses

Assume an athletic position with a slight bend in the knees.

Next, lift your toes off the ground then flex the foot (pull the ankle back towards your shin), hold the contraction for a count of three, then release it slowly to the ground.

You can do this exercise while standing tall or while sitting.

Your choice.

Additional resource – Running Vs. Strength training

Foot Exercise for Runners – 5. Toe Curls

Start by placing a towel on the floor, then spread your toes like a fan, then grip the object and pull it toward you.

Repeat 8 to 10 times, then work the other foot.

Foot Exercise for Runners – 6. Calf Raises

Begin by standing in a shoulder-width stance with the toes flat on the edge of a step or a box, near a doorway or a counter, then hold on light for balance.

Next, raise up by pushing your toes into the step, hold for a count of three, then lower your back to the starting position.

You’ll know that you are doing this one right once you start feeling a stretch in your calves.

Additional guide – How to prevent Foot pain in runners

Foot Exercise for Runners – 7. Ankle Circles

While using a wall or a chair for balance, stand on your right foot, then raise the left foot a few inches off the floor.

Next, and without moving your legs, rotate your right ankle in a large circle in one direction.

Then perform a circular motion with the big toe.

Clockwise then counter-clockwise.

When you are done with the right foot, release and repeat on the opposite side.

Foot Exercise for Runners – 8. Toe Walks

Stand tall with your back flat, core engaged.

Next, while keeping the legs straight and heels pulled up towards the calves, walk forward on the balls of your feet for one full minute.

Make sure to keep your stomach tight and maintain an upright posture throughout the exercise.

Whatever you do, do not fold at the waist.

Here are more strength exercises for runners.

8 Foot Strengthening Exercises For Runners – The Conclusion

If you’re looking for practical advice on how to strengthen feet for running then today’s post has you covered. The rest is just details.

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

Thank you for dropping by.

How to Start Running When Overweight – The Fat People Running Guide

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Would you like to learn how to start running when overweight? Then this fat people running guide is what you’re looking for.

In today’s post, I’m going to show you to take up running when you’re fat (or really out of shape).

In this introduction to running for fat people, you’ll learn more about:

  • Is Running bad if you’re Overweight?-
  • Are you too fat to run?
  • Is Running a Great Way to Lose Weight For Fat people?
  • Things To Consider Before You Start A running Program When You’re Overweight
  • The 8-Week Beginner obese running plan you Need
  • Running Technique For the Overweight
  • Finding Enough Motivation to start and keep training
  • Achieving Your Weight Loss Goals
  • And so much more.

Here we go…

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

Fat People Running? FAQ

First things first, let’s address some of the most common questions I get asked by my friends and online about starting a running plan for the overweight.

Is Running Good For fat people?

Of course, yes!

Running regularly can help you lose weight and keep it under control, even though starting can be hard, especially if you haven’t done any exercise for a while.

Sure, running’s high impact nature can take a toll on your joints, but being (and staying) overweight poses more danger.

In fact, the extra weight can not only harm your joints but the rest of your body than running will ever do.

Here’s the full guide to how many calories do you burn running a mile.

Additional source  – Does running burn stomach fat?

Am I To Fat to Run?

First of all, I don’t know you and I have no idea what you’re dealing with nor how much overweight you are.

But, all in all, yes, you can become a runner when you’re fat.

As long as you can walk, breathe, and sweat, everyone can become a runner with the right program.

You might be well behind the curb but you’ll eventually get there once you stick to training.

*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. 

Before You Start running
When Overweight

Before you take up running, there are a few things to consider and do to make sure you start on the right foot.

Let’s look at a few:

See Your Doctor

When you’re obese and want to start running (or become more active),

your first step should be a visit to your doctor.

It’s always better to be safe than sorry.

The last thing you want when starting an exercise plan is to hurt yourself.

During your visit, expect to undergo an extensive physical assessment.

Be honest to get the most accurate feedback and advice.

You’re only cheating yourself by not telling the truth.

Some of the issues to address include:

  • Any history of a heart condition including blood pressure,
  • Kidney health,
  • Any respiratory diseases (including asthma or lung diseases),
  • Joint issues (such as arthritis and trauma history),
  • Current medication, and
  • Any other pertinent issues in your medical history.

Once you get the green light from your physician it’s time to get going.

Proper Footwear

What I love the most about running is that you don’t need much to get started.

But, a pair of GOOD and PROPER running shoes is a must.

Run in ill-fitting shoes and you’ll make your body prone to Achilles Tendonitis, knee pain, shin splints, and other injuries.

How to find proper running shoes?

Simple.

Go to the nearest specialty running store, where trained staff will examine your foot type and your running gait.

This might be a bit expensive, but it’s worth the price in both the short and long term.

If you have a high BMI, consider consulting with an orthopaedist.

They will assess your lower limbs and help you choose (or even prescribe) the right shoes or orthotics.

Running Clothing For The Obese Runner

Choose technical gear (clothing specifically designed for runners) that’s comfortable, fits well, and is within your budget.

I highly recommend compression gear for fat runners.

These are typically made of lightweight fabric that pulls moisture away from the skin while providing extra support.

It also helps prevent swelling in the legs and arms and may reduce muscle soreness afterward.

Compression gear also helps with chafing.

In overweight runners, the underarms and inner thighs are the most vulnerable.

Chafing can cause rashes and raw skin, which is painful.

My recommendation?

A pair of tight spandex pants and a compression shirt.

The pants will keep your thighs from rubbing together, whereas the shirt can help those who feel self-conscious about the way they look while running.

Additional resource – How to find affordable running clothes

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

 A Running Plan For obese Beginners

Gotten the green light as well as basic running gear?

Great! It’s time to get started!

Let’s look at the actual steps you need to take in order to become a runner when you’re overweight.

Walk First

It might seem like the simplest exercise in the world, but to become a runner you’ll need to walk first.

In fact, walking is the perfect stepping stone to the world of running.

Walking is a low-impact exercise that can be done without making a huge commitment.

It helps you build the endurance and strength needed for intense exercise.

It’s also perfect for revealing any underlying issues.

For instance, if you experience knee pain while walking, take it up with your doctor, or at least be aware that something might be amiss.

Action Step

Start out by walking three to four times the first week and work your way up.

By four weeks in, you should be able to walk five to six times a week, each session lasting 50 to 60 minutes.

Here’s the ideal walking session.

  • Begin your session with a 5-minute slow walk as a warm-up.
  • Increase your intensity to a brisk walk pace and stick with it for at least 20 to 30 minutes.
  • When you’re near the end of your walk, slow down then stretch your body to bring your heart rate down.

Important Note: Stay at this stage for as long as you have to.

Progress at your own pace.

Remember, you’re not competing with anybody other than yourself.

Just don’t give up.

Additional resource – Here’s your guide to running three miles a day.

Start Run/Walking 

Once you can briskly walk for at least 60 minutes pain-free, start adding running segments to your sessions.

That’s what’s known as the run/walk method.

Action Step:

Start your session with a 10-minute brisk walk to get your heart rate up and blood flowing to the working muscles.

Next, jog for 20 to 30 seconds, then walk for 30 seconds to one full minute.

Repeat the cycle for 15 to 20 minutes, then wrap it up with a 5-minute walk as a cool down.

Once you’re comfortable jogging for one minute, increase your jogging time to 90 seconds.

Once 90-seconds feels like a breeze, increase it to two minutes.

Continue adding on in this manner.

Feel like too much to handle?

Don’t worry.

I’ve already provided you below with the exact overweight runner plan you need to get started.

Whatever you end up doing, make it a rule to gradually increase the time you spend running while taking less and less time for recovery.

Your goal is to be jogging for at least 20 minutes without too much huffing and puffing.

Additional Resource – Here’s how to much to run to lose weight

Listen to your Body

By far, this is the most important rule to abide by when you start running or any other form of exercise.

It’s okay—and expected—to experience a little muscle soreness the day after a workout, especially during the first few weeks.

After all, all good things happen when you step outside of your comfort zone.

You’ll be sweating, your heart rate will increase, and you’ll find it hard at times to keep at it.

But, if you’re doubling over in pain, you’re doing it wrong. Nizagara 100 https://tyackdentalgroup.com/nizagara

Slow down if you notice any of the following red flags:

  • Nausea
  • Intense chest pain
  • Vomiting
  • Severe muscle or joint pain
  • Confusion
  • Loss of balance
  • Heart palpitations
  • Dizziness or vertigo

Recover Well

If you run hard every day and sneeze at the importance of rest, then you’re flirting with disaster.

In fact, recovery is as important to progress as the training itself.

For starters, alternate hard training days with rest days.

In case you don’t want to have a whole day off, then cross train.

Ideal options for beginners include swimming, strength training, spinning, and yoga.

If it’s too much for you, simply call the day off.

Take more time if you need to, but stick to your plan.

Additional resource – How to combine keto and running

 The 8-Week Running Plan for Obese Beginners

So how do you come up with a running plan when you’re fat?

It’s actually quite simple.

The following 8-week plan will have you follow a jog/walk training method.

Over the course of the upcoming weeks, you’ll gently shift the balance until you’re running more than you walk and past the point where you should be able to run for 20 to 30 minutes at an easy and slow pace.

Fat People Running Plan – Week One

  • Monday – Run two minutes. Walk two minutes. Repeat 6 times.
  • Tuesday—Run two minutes. Walk two minutes. Repeat 8 times.
  • Friday—Run two minutes. Walk one minute. Repeat 6 times.

Fat People Running Plan – Week Two

  • Monday —Run two minutes. Walk one minute. Repeat 8 times.
  • Tuesday —Run two minutes. Walk one minute. Repeat 10 times.
  • Friday—Run two minutes. Walk one minute. Repeat 8 times.

Fat People Running Plan – Week Three

  • Monday—Run three minutes. Walk two minutes. Repeat 6 times.
  • Tuesday—Run three minutes. Walk two minutes. Repeat 8 times.
  • Friday—Run three minutes. Walk one minute. Repeat 6 times.

Fat People Running Plan – Week Four

  • Monday—Run five minutes. Walk three minutes. Repeat 3 times.
  • Tuesday—Run five minutes. Walk three minutes. Repeat 4 times.
  • Friday—Run five minutes. Walk three minutes. Repeat 5 times.

Fat People Running Plan- Week Five

  • Monday—Run five minutes. Walk two minutes. Repeat 5 times.
  • Tuesday—Run five minutes. Walk two minutes. Repeat 5 times.
  • Friday—Run five minutes. Walk one minute. Repeat 4 times.

Fat People Running Plan – Week Six

  • Monday—Run five minutes. Walk one minute. Repeat 4 times.
  • Tuesday—Run five minutes. Walk one minute. Repeat 5 times.
  • Friday—Run seven minutes. Walk two minutes. Repeat 3 times.

Fat People Running Plan- Week Seven

  • Monday —Run seven minutes. Walk two minutes. Repeat 3 times.
  • Tuesday—Run seven minutes. Walk two minutes. Repeat 3 times.
  • Friday—Run 10 minutes. Walk three minutes. Repeat two times.

Fat People Running Plan- Week Eight

  • Monday—Run 10 minutes. Walk three minutes. Repeat two times.
  • Tuesday—Run 12 minutes. Walk three minutes. Repeat two times.
  • Friday—Run 20 minutes at an easy and slow pace.

For more structure, give this 30-day running challenge a try.

 Running Technique
For the Obese Runners

Fat People Running Plan

I hate to break it to you but if your running technique isn’t dialed in from the get-go, you’ll definitely increase your chance of injury, especially when you’re an overweight beginner.

Sure, the human body is designed to run, but that doesn’t mean that running form comes naturally to most of us.

That’s why one of the most common mistakes beginners make is running with bad form.

Here’s what to keep in mind to improve your form:

  • Run Tall. Stay upright, while keeping your back flat, spine straight, eyes gazing forward, and shoulders back. Imagine a cord pulling you up from your hair.
  • Keep your head balanced, shoulders back and under your ears, and pelvis straight and neutral. Avoid sticking your butt out or arching your back.
  • Engage your core muscles. A strong core is key to efficient running.
  • Create flow. Keep moving your elbows forward and backward in tune with your lower body.
  • Stay relaxed. Keep your body relaxed, especially the face, neck shoulders, and hands.
  • Seek help. Schedule a few runs with a coach or take a class to work on proper form.

Additional resource – How to start running with your dog

How to Start Running When
Overweight – Motivation

Taking up running is only the first step.

To keep moving forward you’ll need a few tricks up your sleeves to help improve your running motivation.

Let’s look at a few.

Do it For Yourself

No doubt you’ll draw a lot of attention when you’re a fat runner, and some of it might not be positive.

Not all people are supportive, and you shouldn’t expect a high-five from everyone you meet on the road.

As a rule, ignore the haters, because (in the words of Taylor Swift), “Haters going to hate hate hate.”

That’s all they do, 24/7.

Don’t let the mind games and name-calling interfere with the process, and please, don’t let anyone, but you dictate how you should be living your life.

Keep your focus on you and nobody else.

Cultivate a positive attitude no matter what happens, even if your workouts suck.

(They are supposed to suck.)

Additional resource – Here’s how to lose 100 pounds.

Don’t Compare

One of the worst traps you can fall into while running when you’re overweight is comparing yourself to everyone else.

This is actually one of the reasons I avoided running with runners for a very long time.

I always felt inferior when the other runner was faster.

What a fool I was.

Instead of looking at it as an opportunity to challenge myself and improve, I ran in the opposite direction.

Here’s the truth.

If you want someone to compare yourself to, think of the kind of a runner (and person) you were a year ago versus who you are today.

Sounds too cliché? Yes, but it does work.

Additional resource – Here’s how to reduce body fat.

Set the Right Goals

When setting goals, what most runners do is shoot for the stars.

Sooner or later most fail, then get discouraged and defeated.

Instead, set realistic goals, then lay out the steps you need to take to achieve them.

One goal at a time.

You’ll feel good when you hit that milestone, then set another and achieve that one too.

Remember that you carry more weight than others, so do things at your own speed.

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

Visualize Your Goal

Want to improve the odds of achieving your running goals?

Try visualizing them.

Visualization, also known as guided imagery or mental rehearsal, is simple.

It involves seeing an image of yourself in your own mind’s eye as the type of a runner (and person) you want to become.

Picture yourself achieving your running goals as if it’s already happened.

Go through everything: what you’ll see, hear, and how you’ll feel.

Replay this picture over and over in your mind.

Doing this will not only make you feel more confident but also help you to act more confidently.

Additional resource – How to measure body fat percentage

Build the Habit

Want to make running a part of your daily life?

Then turn it into a habit.

Schedule your runs the same way you schedule an important work meeting or a vital doctor’s appointment.

Use a daily calendar, your smartphone’s reminder app, or to block out the time you need for the run.

Use multiple alarms if you needed.

Stick to the “three workouts per week” rule for at least 12 weeks.

If you can work up to 16 weeks, then you’re good, since most healthy lifestyle changes take that long to become ingrained into a daily routine.

Additional Resource – Here’s how to plan a running route.

Achieving Your Weight
Loss Goals

Running does burn a lot of calories, but, as I already mentioned, it doesn’t guarantee weight loss without a good diet.

In fact, a common question I get a lot from my reader is an explanation for the sudden weight gain after taking up running.

Apply the following strategies to make sure that your running sweat wasn’t for vain:

Keep Track

The reason number one for gaining weight when running is to eating too much.

Here’s the truth.

You cannot outrun a crappy diet—no matter how fast you can be.

Instead, keep track of your calorie intake and make sure you’re not consuming excess calories.

Additional resource – How to start running at 50

Eat Healthily

Calories are not created equal.

To make sure you’re making the most out of your food choices, make sure to eat clean the entire.

Avoid cheat meals during your first few weeks.

Make sure to consume just enough amount of complex carbs, lean protein, and healthy sources of fat.

Here’s a list of super foods for runners.

Avoid Sugars

Sugar founds in processed foods is the ultimate diet saboteur.

In fact, research has linked the increased intake of sugar in the American diet to the soaring obesity levels we’re dealing with today.

High intake also contributes to Type II diabetes, cardiovascular disease, tooth decay—the list is long and terrifying.

Additional resource – 30 Keto recipes  for low carb eating

Eat Plenty of Lean Protein

Research says that a higher protein intake helps maintain consistent blood sugar, which is essential for avoiding cravings.

One study revealed that subjects who had protein at breakfast reported fewer cravings for junk food later in the day.

Good sources of lean protein include chicken, beef, eggs, raw cheese, and nuts.

Additional link – Slow running vs fast running for weight loss

Running plan for obese beginners – The Conclusion

There you have it  If you’re looking on advice on how to start running when overweight, then my running plan is perfect for you. The rest is just details.

Thank you for stopping by.

Keep training strong

How to Get the Smell Out of Running Clothes

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smelly running clothing

Looking for the best advice on how to get smell out of running clothes? Then you’ve come to the right place.

Log in a couple of sweaty runs, and you’ve shirts, shorts, socks, and underwear that smell like a locker room.

That’s why figuring out how to get the smell out of running clothes is one of the biggest of all training mysteries.

If you’re a runner dealing with stinky workout gear, then, you’ve come to the right place.

In today’s post you’ll discover the exact steps you need to remove the sweat smell and nasty odors from running shirts, shorts, and other training clothes the easy way.

But first things first, let’s discuss why running clothes can stink so badly.

The Source of The Stink

Bad smells, be it coming from garbage cans or bad breath, is the by-product of bacteria, in one form or the other.

Generally speaking, a good wash is all that’s needed to remove the bacteria from your casual clothing.

But it’s not always the case when it comes to high performance fabrics.

So, why do running clothes tend to hold onto smells even after being washed?

Blame the Technology

The stinky odor can be blamed on the bacteria found on your skin that get trapped in the fabric fibers.

But isn’t regular washing supposed to take care of that?

That’s actually when things go awry.

High-performance clothing designed specifically for running are usually made with high-performance stretchy materials—typically of smooth synthetic tubes—think fishing line. This helps divert water and allows for sweat to evaporate off the skin, keeping your body dry and comfortable.

But here’s the downside.

High-performance fabrics may have extra crannies and nooks that cling to dirt and odors. And the typical washing process usually has a hard time getting penetrating those grooves.

That’s why synthetic materials—such as Supplex, Lycra, Coolmax, Dri-fit, Climacool, and Tactual—can turn into stink magnets.

If it seems like you can never quite the funky smell out of your favorite workout tops, you ‘re probably right—your workout gear is working against you.

Smell Out of Your Running Clothes

Don’t Hesitate to Wash

Keeping your running kit in a pile or letting it sit in a hamper after a run encourage the bacteria to grow and for the smell to linger and get worse.

And The longer your precious workout kit stays dirty, the more difficult to remove the smells.

Make it a rule never to let your running gear stew in its stench. Once you get home after a workout, remove your kit as soon as possible (or take it out of the bag) and dry it quickly.

Not doing laundry right away? Hang them up or lay them on a drying rack so they can breathe in the fresh air before laundry day.

Air Them out

Your first line of defense against the smelly odors is to expose your running clothes to natural air as soon as you are done running.

If you keep your clothes in an enclosed space, your clothes will become a breeding ground for bacteria.

In fact, the longer you keep your workout clothes in an enclosed area, the more intense your running clothes may smell.

But it’s not the whole story.

Doing this can also wear down the fabric of your clothes, contributing to a faster deterioration of your running garments.

And I’m assuming that you don’t want that.

Therefore, in case you are not planning on washing your running clothes right away following a workout, make sure to put them where they can air out instead of tossing them on the floor of your bathroom or in your laundry hamper.

For the best results, hang your clothes outside, on a drying rack if it’s available.

If it’s not the case, then the side of a laundry basket can do the trick.

Ease up on the Detergent

Most people believe that more detergent is good.

But in reality, it’s worse.

Why?

Well, most washing machines have a standard cycle that’s set to handle a set amount of the stuff. Thus, any excess of it does not get washed out. Instead, it ends up lingering on your clothes, causing all sorts of trouble.

This builds up on your clothing, trapping mold and mildew— creating an ideal breeding environment for bacteria.

As a result, to err on the side of caution, opt for half or three-quarters of the amount of detergent you typically use. Then do a sniff test to assess how things are going.

Or at least, wash your running clothes with a detergent that’s specially designed to handle fitness and sports clothing.

Some of the best brands include Tide plus Febreze Freshness Sport, and Win High-Performance Sports Detergent (Get it here on Amazon).

You can also add in an anti-odor in wash eliminator. One effective product to try out is Febreze In-Wash Odor Eliminator. ( Get it here on Amazon).

Skip the Fabric Softener

What you need to watch for, when it comes running clothes, is fabric softener.

In fact, I’d go as far as to say that fabric softener is your running gear’s worst enemy.

Instead of cleaning the clothes, fabric softeners can, in fact, create a sort of fence that traps rotten smells in. This also keeps detergent and water from penetrating those grooves for a thorough wash.

Not only does it make your running clothes stink, but it also ruins the way they fit. Fabric softeners tend to break down any materials that stretch—the building blocks of technical workout attire.

Henceforth, whether in the form of sheets or liquid, you don’t want to this stuff near your running clothes. Or, at least, go for detergents that are free of dyes or fragrances.

For the odor, try adding half a cup of white vinegar to your wash cycle (for more on how to do that, check tip No. 5).

Pre-Soak Your Running Gear

This is another simple, yet overlooked, step that can help tremendously with the stinky smells.

Before you toss your workout clothes into the wash, presoak them in four parts cold water and one part white distilled vinegar for 30 minutes.

White vinegar has a very low level of acid that cuts through the stubborn bacteria and releases it to be flushed away during the wash.

Wash your Clothes ASAP

This might sound redundant, but if your running clothes are drenched in sweat following a workout, then you gotta wash them immediately.

Do not let your workout clothes steep. That’s the Cardinal Rule.

Action Steps

Here are the three guidelines you need for a perfect wash:

(1) Use your hands

In case you don’t have a washing machine nearby, then hand wash them.

In fact, in my experience, this might be the best thing you can do to fight off the smells, be rid of those pesky stains, and prolong the lifespan of your garments.

(2) Flip Them

Flipping your running kit—especially leggings—inside out while washing give direct detergent access to the smelliest and dirtiest parts of the fabrics. These are the areas in direct contact with your skin, and the breeding ground for bacteria.

What’s more?

By exposing the inside of your running kit to all that pilling and ripping while protecting the exterior.

(3) Wash them Separately

If you want to save your other casual clothing from the smell, then PLEASE wash your regular clothing separately.

In fact, even if you followed the plan I’m sharing with you to the letter, some stubborn smells are there to stay.

So please don’t pass it on to your work or casual clothing.

Also, do not combine two (or more) people’s smelly workout clothes.  Otherwise, neither set would end up smelling fresh.

smelly running clothing

Use the Right Amount of Laundry Detergent

Using too much of detergent with hoping the more the merrier may backfire on you.

The excess stuff will only build upon your workout gear, which will then trap dead skin and foster fungus. Ick!

Whether you’re using plain old Tide, or special sports detergent (like Nathan’s Sports wash), it’ important to add the right amount to your washing machine.

I’d recommend using no more than two teaspoons of high performing brands, like Persil, Wish, or Tide, per full load. This is often more than enough per a load of laundry.

For more, try adding half a cup of baking soda to your laundry during the rinse cycle to help remove the odors.

Additional resource – How to clean running shoes

Add Vinegar

A powerful solution I found to be super helpful when it comes keeping my running clothes smelling fresh is to soak them in white vinegar just before washing them.

Actually, this might be the miraculous cure you need for getting rid of the smells altogether.

Here is how to do the vinegar pre-wash tactic:

First, soak your workout clothes in a clean kitchen sink with one part white vinegar and four parts cold water, then let the stuff chill for at least a half an hour. This is going to disinfect and loosen the stains before the wash.

Next, proceed with the washing—whether manually or using a washing machine.

For more, you can also add one cup of white vinegar to your wash during the rinse cycle.

If you are trying to get rid of a huge stink, then feel free to up that to two cups.

6. Hang Them to Dry

Most running clothes is what you may call tech gear. They are made from special fabric that insulates heat, wicks moisture away, you know the drill…

Thus, you should never toss them in the dryer.

In fact, high heat will cause shrinkage or damage to your gear, shortening its lifespan in the process. And you don’t want that.

So, what is the best course of action?

The best way to dry technical fabric is to hang dry them. So please, if you have a drying rack in your bath, then let them dry there.

Or if it’s possible, put your running clothes where they can dry in direct sunlight.

In fact, the sun’s rays naturally deter the growth of bacteria and will zap stains and odors right out of the clothing, keeping them cleaner and smelling fresher for longer.

In case it’s not possible for you to air dry your workout clothes, then put them in the dryer, opting for the lowest heat setting on your dryer possible. This will save the elastic and won’t cause much shrinkage or damage to your clothes.

Still, I’m really against this. But desperate times call for desperate measures.

Additional Resource – Here’s how to dry running shoes.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Unlock Your Running Potential: 8 Barriers to Muscle Gain and How to Overcome Them

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runner not building muscle

If you’re a runner looking to build muscle, you’ve come to the right place.

In this article, I’ll discuss the eight common obstacles that might be hindering your progress in gaining muscle, and I’ll provide you with practical tips to overcome them.

Now, let me be clear: you don’t need to transform into the Incredible Hulk or become a full-time weightlifter to benefit from strength training. Instead, the focus is on achieving a lean, strong physique.

Ready? Let’s get started.

Reason For Not Gaining Muscle – 1. Poor Diet

For many runners, the key to getting stronger lies in their diet. It’s not just about what you eat, but also about how much you eat.

In simple terms, you need to take in more calories than you burn off – this means creating a calorie surplus. Your body requires a specific amount of calories to maintain its weight, which is known as the basal metabolic rate (BMR) in fitness circles. Your BMR depends on various factors like your fitness level, gender, body weight, age, and more.

Now, here’s the important part. If you consume fewer calories than your BMR, you’re in a calorie deficit, which can lead to weight loss and even muscle loss. Conversely, if you consume more calories than your BMR, you can gain weight, which could come from fat, muscle, or both.

As Well as Quality

Calorie Quality Matters, Too

It’s not just about the number of calories you consume; the quality of those calories is equally important. To support muscle growth and overall health, you need to choose the right foods.

Here’s the plan:

  • Get Enough Calories: First and foremost, make sure you’re consuming enough calories to sustain your running and weightlifting activities. As a general guideline for building muscle, aim for a slight weight gain each month.
  • Protein Intake: Protein is crucial for muscle growth. You should aim for about 160 to 200 grams of protein per day, depending on your fitness level, training intensity, and personal goals.
  • Healthy Fats: Don’t shy away from healthy fats. Aim for at least 20 percent of your daily calories to come from sources like avocados and olive oil.

Let’s Talk Numbers:

Shoot for at least 20 calories per pound of body weight. For example, if you weigh 160 pounds, you should aim for a minimum of 3,000 calories on training days. These numbers are rough guidelines, so feel free to adjust them based on your specific needs and preferences.

Now, about food choices:

Opt for healthy whole foods consistently. Junk food and sugary drinks won’t help you achieve your muscle-building goals. Make it a rule to avoid fast food and prioritize whole, nutrient-rich options.

  • Complex Carbs: Load up on complex carbohydrates for sustained energy.
  • Lean Protein: Include lean sources of protein to support muscle repair and growth.
  • Healthy Fats: Incorporate sources like coconut oil and avocados into your diet.

Reason For Not Gaining Muscle – 2. Too Much Running (and Cardio Training)

Research suggests that maintaining a regular running routine won’t necessarily hinder muscle growth, but excessive running can put the brakes on your muscle-building efforts, especially if your calorie intake is too low (see Mistake No. 1).

Why? It’s quite simple. Overdoing the running can create a catabolic environment in your body, which essentially means it could break down muscle tissue and hinder your muscle growth goals.

So, how can you strike the right balance? If your primary goal is to get stronger and build muscle, it’s essential to adjust your training program during the initial months.

Here’s the game plan:

  • Prioritize Strength: Focus on weight training during the early stages of your training program. Aim for at least three to four weight training sessions per week. Your main priority here is to build strength.
  • Gradually Increase Running: As you gain strength, you can gradually increase the length of your runs. Don’t make long runs the main focus at the beginning.
  • Short and Intense Runs: Keep your runs short and intense by incorporating interval training. This can take the form of Fartlek, sprints, or hill repetitions. High-intensity workouts can boost your metabolism, burn calories, and even contribute to muscle development, as supported by research

Interval Training Session:

  • Start with a five-minute jog for a warm-up.
  • Sprint at 80 percent of your maximum speed for 60 seconds.
  • Follow each sprint with two minutes of jogging for recovery.
  • Repeat this cycle for up to seven rounds.
  • Finish the session with a five-minute jog for a cool-down.

Reason For Not Gaining Muscle – 3. Bad Form

When it comes to weight training, it’s not just about lifting weights and putting them down. Weightlifting is an art form.

Done correctly, it’s like creating a masterpiece. Proper technique is the key to maximizing your workouts, targeting the right muscles, preventing injuries, and conserving energy. Bad form, on the other hand, can lead to a host of problems, including injuries, discomfort, and lackluster results.

The good news is that mastering good form is achievable through practice. Here are some essential pointers to help you build and maintain proper weight-lifting form:

  • Controlled Repetitions: Focus on slow and controlled repetitions. If you need to pick up the pace, do so in a controlled manner.
  • Avoid Swinging and Momentum: Steer clear of swinging weights or using momentum to lift them. Don’t lock your joints at the top of movements.
  • Consistent Breathing: Keep your breathing consistent throughout the exercises. Holding your breath creates tension and can lead to poor form.
  • Maintain Proper Alignment: Keep your body straight during exercises. Avoid arching your back or using rocking motions for momentum.
  • Full Range of Motion: Don’t resort to quarter or half reps, often referred to as cheat reps.
  • Bend at Hips and Knees: When lifting weights from the floor, bend at your hips and knees, not at the waist.
  • Engage Your Core: Keep your core muscles engaged throughout every exercise. This not only helps prevent back issues but also strengthens your core without relying solely on crunches.
  • Seek Feedback: Be open to feedback from more experienced gym-goers and don’t hesitate to ask for advice when needed. Put your ego aside.
  • Recognize Compromised Form: If you notice your form starting to suffer during a set, end it as quickly as possible. Cheating during exercises won’t benefit you in the long run.
  • Don’t Blindly Follow Others: Avoid blindly copying what others are doing in the gym. Focus on your own form and workout goals. Bad form can spread when people imitate others without understanding the principles behind proper technique.

Reason For Not Gaining Muscle – 4. Not Enough Compound

While classic isolation exercises like bicep curls, calf raises, front raises, and leg extensions have their place in a well-rounded strength training program, if you’re serious about maximizing your weightlifting sessions, it’s time to dive into compound movements.

But what exactly are compound movements?

Compound movements, also known as multi-joint exercises (think squats, deadlifts, pull-ups, push-ups, and bench presses), engage the largest muscle groups, resulting in faster strength gains. These exercises also stimulate the release of testosterone, a hormone crucial for muscle growth.

So, how can you fix this?

Strive for a balanced ratio of compound to isolation exercises, aiming for a 2-1 or 3-1 ratio. In other words, for every two to three compound exercises you perform, include one isolation movement. Furthermore, prioritize compound movements at the beginning of your workout when you’re freshest and save isolation exercises for later.

Some of the most effective compound movements to incorporate into your routine include deadlifts, squats, overhead presses, rows, pull-ups, chin-ups, and dips.

By incorporating compound movements into your strength training regimen, you’ll harness the power of these multi-joint exercises to supercharge your muscle-building journey.

Reason For Not Gaining Muscle – 5. Sticking to the Same Program

Are you finding it challenging to make significant muscle gains? It could be because you’ve been sticking to the same weightlifting routine for too long. The secret to muscle growth lies in introducing variety into your workouts.

Variety not only promotes muscle growth but is also essential for preventing overuse injuries and maintaining long-term health.

So, how can you fix this?

As a general rule, change your weightlifting routine as soon as you stop making noticeable progress. For beginners, this might occur every 8 to 12 weeks. However, as you become more experienced and stronger, you’ll need more frequent “workout updates” to continue growing.

In fact, many elite weightlifters rotate their exercise routines on a weekly basis to keep their muscles challenged and ensure ongoing progress.

By embracing change and regularly updating your workout regimen, you’ll break through plateaus and keep your muscles on a continuous growth trajectory.

Reason For Not Gaining Muscle – 6. Not Keeping Track

Achieving efficiency in your workout routine goes beyond just eating right and exercising correctly; it involves maintaining a comprehensive training journal. In other words, you need to keep track of everything related to your fitness journey.

A well-maintained training log serves as a crucial tool to measure your progress or identify areas where improvement is needed. This applies to your running routine, weight lifting program, diet, recovery practices, and more. Remember, you cannot improve upon what you cannot measure.

In fact, training logs are just as essential as the training program itself.

So, how can you fix this?

To accelerate your strength gains, diligently track your workouts, whether they involve running or weight lifting. Keep records of workout intensity, duration, weights used, reps performed, exercise tempo, and any other relevant details. Leave no room for uncertainty.

Additionally, use your training log to monitor various aspects of your fitness journey, such as energy levels, dietary habits, injuries, and more. By keeping meticulous records, you’ll gain valuable insights into your progress and make informed decisions to optimize your muscle-building efforts.

Reason For Not Gaining Muscle – 7. Overtraining

I hate to be the bearer of bad news, but in the world of training, whether it’s cardio or weight lifting, more is not always better. You might be surprised to learn that overtraining can lead to diminishing returns, hindering your muscle growth and potentially causing health issues. It’s a mistake that many make, and it can limit your muscle-building and fitness gains.

One of the negative outcomes of overtraining is the increased release of cortisol, a stress hormone. This hormone can further impede muscle growth and overall fitness progress.

So, what’s the solution?

The key is to ensure that your workouts, whether for running or weightlifting, are intense and focused. Quality, not quantity, should be your priority. Approach each set with intention and purpose.

As a general guideline, aim for no more than four sets of three exercises for each muscle group. Avoid performing these exercises at high intensity more than a couple of times a week.

If you’re a beginner, start with 30- to 45-minute workouts and gradually build from there. This should include six to eight different exercises with proper rest between each set. You really don’t need to do more than that.

When it comes to selecting the right amount of weight, target around 60 to 70 percent of your one-rep max. This means choosing a weight you can lift for 12 to 16 reps before reaching complete muscle fatigue.

Lastly, avoid running on the day after a strenuous leg-strengthening session. This can interfere with your recovery, potentially leading to muscle soreness and fatigue. Give your body the rest it needs to rebuild and grow stronger.

Reason For Not Gaining Muscle – 8. Mediocre Recovery

You see, consistent strength training is undoubtedly beneficial, but the actual muscle growth doesn’t happen in the gym. So, how does it work?

Well, it’s rather straightforward. When you engage in resistance training, you create tiny tears in your muscle tissue. However, it’s during the recovery and your everyday activities outside the gym that the real muscle growth takes place. In essence, what you do beyond your workout routine is just as critical as the training itself.

If you neglect proper recovery, you can expect fitness plateaus, chronic fatigue, and potentially even serious health issues down the line.

So, what’s the remedy?

It’s crucial to incorporate effective recovery practices into your training program. To start, be sure to space out your intense workouts with recovery days, even if you don’t feel an immediate need for rest. Additionally, avoid training the same muscle group within less than 24 hours.

Post-workout recovery meals should also be a priority. Research shows that a combination of carbohydrates and lean protein can expedite recovery after a workout. Therefore, focus on consuming high-quality foods, especially complex carbohydrates and lean sources of protein.

Sleep plays a vital role in recovery as well. Getting enough quality sleep is essential for creating the optimal hormonal environment for muscle growth and proper recovery. Aim for at least eight hours of uninterrupted sleep during the night to support your muscle-building goals.

Additional resource – Guide To BCAAs for Runners

Reason For Not Gaining Muscle – 9. Inconsistent Training

When it comes to achieving success, the ultimate key is consistency. In fact, consistency and fitness gains, whether on the running track or in the gym, are inseparable partners. So, regardless of your chosen path, it’s vital to maintain consistency.

On the flip side, if your training regimen lacks consistency, you won’t make significant progress. Inconsistent training tends to result in regression rather than progression, and you’ll find yourself wasting time and energy, even if you’re employing the most effective weightlifting strategies.

The remedy?

Set long-term goals and do whatever it takes to stay on track week after week, month after month, and year after year. But how consistent is consistent enough?

While the answer varies from person to person, as a general rule, aim to hit the weight room at least three times a week, every week. Additionally, establish realistic goals and regularly adjust them.

This approach will significantly impact your motivation in both the short and long term, setting you up for a successful fitness journey. If you’re looking for more guidance on setting fitness goals, here’s a comprehensive guide for you to explore.

8 Barriers to Muscle Gain and How to Overcome Them – Conclusion

There is no such thing as a magical pill that’s going to help you build muscles. And most definitely, you won’t find it in here.

When it comes down to it, getting strong is the result of experience, consistency, and a long process of trial and error, period.

No more.

No less.

So get ready to embrace the process, buddy. And the rest will be history.

Knee Pain When Running: Causes, Treatment, and Prevention

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Are you tired of enduring relentless knee pain while running? Look no further, because this article is tailor-made for you.

Here’s the truth.

Running, with its relentless impact on the body, can be a double-edged sword. It pushes your limits, but at the same time inflicts strains, soreness, and inflammation on the very joints, ligaments, and cartilage that make up your knees.

Trust me, you’re not alone in this struggle. Knee injuries haunt many runners like an unwelcome shadow, lurking in the background of their passion.

But fear not! I’ve got the answers you’ve been seeking.

In this captivating guide, I’ll be equipping you with the knowledge you need to overcome this hurdle as we explore the culprits behind your knee pain as well as share invaluable tips on how to prevent them.

Get ready to dive into the world of:

  • Runner’s Knee
  • IT Band Syndrome
  • Patellar Tendinitis
  • Knee Sprains
  • ACL & MCL Tears
  • Meniscus Tears
  • Baker’s Cyst

Lace up your running shoes, and let’s hit the ground running!

Knee Pain When Running 1. Runners Knee

You know what they say about knee pain when running? One notorious culprit that’s been wreaking havoc on runners is what we call “runner’s knee” or its fancy medical name, patellofemoral pain syndrome.

Trust me, it’s quite a mouthful! In fact, it’s not only a common issue but also one of the most widespread injuries that plague athletes.

Research suggests that this bothersome condition accounts for a whopping 30 percent of all running-related ailments. That’s a staggering statistic!

So, what exactly happens with runner’s knee? Well, it all boils down to the irritated cartilage in your kneecap. When that little troublemaker gets inflamed, you can expect varying degrees of pain whenever you engage in knee-bending activities like walking, running, biking, or even something as innocent as sitting or squatting.

The Symptoms

The symptoms of runner’s knee usually manifest as a nagging pain around and sometimes behind your kneecap, also known as the patella. Often, things can get worse when you’re running downhill or descending stairs.

And guess what? Even prolonged sitting can cause soreness and intense pain in your poor knee. Talk about a stubborn and unforgiving condition!

The Causes

Now, let’s talk about the causes of this pesky runner’s knee. It’s mostly an overuse injury, meaning you’ve been pushing your knees to the limit. But there’s more to it than that.

Biomechanical factors can also play a role, such as weak glutes or hip flexors, improper running form, going too hard too fast, and even wearing the wrong shoes. It’s like a perfect storm brewing inside your knee!

The Treatment

Let’s start with a golden rule: take a break from running, at least for now. Don’t worry, it’s not the end of the world! Instead, it’s time to try out alternative activities that are kinder to your knees, like swimming and yoga. They’ll give you the chance to stay active while giving those hardworking knees a well-deserved breather.

Now, let’s talk about immediate relief. Grab an ice pack and give your knee a good icing session. Trust me, it works wonders for reducing inflammation and numbing the pain. And while you’re at it, elevate your knee to give it some well-deserved rest and relief. You can also try taping your knee for more pain relief.

The Prevention

Strengthening your glutes should be a top priority since these muscles provide stability and support. Incorporate glute-strengthening exercises into your routine regularly, and you’ll be well on your way to building a fortress of knee protection.

You should also stretch out your hamstrings as doing so helps in maintaining flexibility and preventing imbalances that could lead to knee issues.

What’s more?

Make sure you have the proper shoes that cater to your specific foot type. It’s like finding the perfect fit for Cinderella’s glass slipper, except in this case, it’s all about finding the ideal shoe for your running endeavors.

Last but not least, work on your running form, ensuring that you’re not putting unnecessary strain on your knees.

Knee Pain When Running 2. IT Band Syndrome

Another troublemaker that likes to wreak havoc on athletes’ knees is the infamous Iliotibial Band Syndrome. Imagine this band of tissues as a mischievous troublemaker running down the outside of your thighs, from the hips to the shins. When it gets irritated and inflamed, brace yourself for some serious knee trouble!

The Symptoms

Picture this: you’re out there, pounding the pavement, and suddenly you feel a sharp pain on the outside of your knee. Ouch! Unlike runner’s knee, you won’t typically see any swelling in the area. However, don’t be surprised if your hip joins the party and starts causing you grief too. It’s like a duo of pain, working together to make your running experience less than enjoyable.

But here’s the kicker: the pain might not be a constant companion. It’s sneaky, sporadic, and loves to fade away when you rest. But just when you think you’ve shaken it off, it has a funny way of reappearing, sometimes out of nowhere, at the exact same point in your run. Talk about bad timing! The silver lining, though, is that most runners find that the pain miraculously disappears as soon as they stop running.

The Causes

ITBS is usually an overuse injury, meaning you’ve pushed your knees beyond their limits. If you’ve been doing too much too soon, without giving your knees a chance to bounce back and recover, well, they might revolt and bring you the gift of ITBS. It’s like pushing your luck with your loyal troops, demanding too much without granting them the rest they deserve.

The Treatment

If you find yourself dealing with the pesky ITBS, it’s time to take action and fix this troublemaker once and for all. Step one: pump the brakes and give your body the rest it deserves. Seriously, no cutting corners on this one.

If you want to nip this problem in the bud as soon as possible, you need to give that tendon a break. Running through the pain? Not a good idea. Trust me, it will only worsen the situation in the short and long term. So, let’s be smart about it and put those running shoes aside for a little while.

The Prevention

Now, let’s talk prevention. Hip strengthening exercises are going to be your secret weapon. Think of them as the knights in shining armor, protecting your entire leg and adding stability to your thighs and knees. Leg lifts, bridges—you name it, do them!

What’s more?

Stretching your IT band after running is another crucial step. It’s like giving your band of troublemakers a gentle post-run stretch session, releasing any tension that may have built up. And if you really want to show your IT band some love, try using a foam roller. Roll it along your IT band, especially when you feel any tightness in the area. It’s like giving your band a little massage, helping it loosen up and find its happy place.

Now, here’s a little treat for you. Check out the following helpful video that demonstrates proper running form.

Trust me, it’s like having a personal coach right in your living room, guiding you towards ITBS-free running. Learn the proper technique, be mindful of your form, and you’ll be running like a gazelle in no time.

Knee Pain When Running 3. Patellar Tendinitis

The patellar tendon isa vital connection between the powerhouse muscles at the front of your thighs and the sturdy shinbone below. It’s like the bridge that allows your quads to communicate with your lower leg bone, ensuring smooth movement and power.

But alas, sometimes this essential tendon rebels and falls victim to inflammation and irritation. When this happens, it’s known as patellar tendinitis, a pesky condition that can wreak havoc on your knees, especially when running.

Patellar tendinitis ranks as the third most common cause of knee pain among runners. But here’s the twist—it doesn’t stop there. This mischievous condition is known to target cyclists, skiers, and athletes of all kinds who engage in activities that involve lots of jumping.

The Causes

Too much hill running, especially those treacherous downhill sections, is a prime suspect. A sudden increase in mileage or pace without giving your knees enough time to adapt can also set the stage for trouble. And let’s not forget about the classic culprit—overuse.

Repetitive strain on the tendon can lead to this inflamed and irritated state. It’s like asking your knee to endure a marathon without proper preparation—eventually, it rebels.

The Symptoms

You may have heard it referred to as “jumper’s knee,” and for a good reason. It tends to unleash pain right in the front of your knee, between the patella and the point where the tendon attaches to the mighty tibia, your trusty shinbone. The ache is persistent, haunting your every move—running, squatting, jumping. Even prolonged sitting can trigger discomfort.

The Treatment

When it comes to this injury, running through the pain is a big no-no. Trust me, it’s like trying to heal a broken bone by dancing the tango—it only makes things worse. So, it’s time to hit the brakes on your running routine and give your body the rest it needs.

Now, here’s the good news: you can expect a full recovery in just a few weeks, maximum. It may seem like an eternity, but trust me, time flies when you’re healing. So be patient, my friend, and let your body work its magic.

While you’re on the road to recovery, let’s talk about some self-care strategies. Grab an ice pack and give that injured area some TLC. Apply cold therapy a few times a day to reduce inflammation and soothe any discomfort. Think of it as a refreshing breeze on a hot summer day, cooling down the heat of your injury.

But wait, there’s more! Just because you’re taking a break from running doesn’t mean you can’t stay active. Cross-training is your new best friend.

The Prevention

Here’s the deal: stick to the golden 10 percent rule. When increasing your mileage, don’t be too hasty. Gradual progress is key to avoiding these setbacks. It’s like building a solid foundation, one brick at a time.

Speaking of foundation, let’s talk about proper running form. It’s not just about looking good on the track; it’s about protecting your knees and enhancing your performance. Whether you’re conquering flat surfaces or navigating those challenging hilly terrains, be mindful of your form. Engage your core, maintain a good posture, and find your rhythm.

But wait, there’s more! Strengthen those legs, my determined athlete. Focus on exercises that give your quadriceps and calves some love. These powerhouses will provide the stability and support your knees need to conquer any challenge that comes your way. It’s like building an unbreakable fortress, ready to tackle any obstacle.

knee brace for knee pain

4. Knee Sprains

When it comes to high-impact activities, knee sprains are no surprise. These sneaky injuries occur when the ligaments in your knee undergo a sudden tear or stretch beyond their normal range of motion.

Now, picture this: any movement that overextends or overstresses these hardworking ligaments can result in a knee sprain. It’s like tugging on a rope with all your might, causing it to fray and strain under the pressure.

The Causes

Running on rugged and uneven surfaces can be a recipe for disaster. It’s like navigating a treacherous mountain path, where every twist and turn puts your knees at risk. Oh, and bad form? That’s a no-no. Just like a wobbly tightrope walker, improper technique can throw your knee ligaments off balance, making them more vulnerable to injury.

What’s more?

Overuse is another sneaky culprit. Pushing your limits too hard, too fast, without giving those knees enough time to adapt, can lead to trouble. And sometimes, life throws unexpected obstacles our way. Trips, falls, and missteps can also put your knee ligaments in a precarious position.

The Treatment

As with most injuries, at the first sign of the onset of the condition, the best course of action is to follow is the RICE method.

This is going to help you soothe the pain and reduce the swelling—all of which can speed up recovery.

Next, after a couple of days of complete rest, make sure to rehab your knee with some basic exercises to regain the function, movement, and strength of the injured knee.

In cases of extreme pain, make sure to get yourself checked out by a doctor.

The Prevention

Research shows that incorporating regular leg strength training can work wonders, especially for those key muscles around the knees like the quads and calves. By dedicating some time to strengthening these areas, you’ll be building a solid foundation of support and stability for your knees.

But that’s not all!

When it comes to hitting the trails or venturing off-road during your runs, caution is key. Studies indicate that running on uneven surfaces can put extra strain on your joints, including your precious knees. So, it’s essential to be extra mindful during these adventures and take necessary precautions to prevent injuries.

Now, let’s talk about running form and footwear. Think of your running form as the blueprint for efficiency and injury prevention. By developing proper running technique, you’ll not only enhance your performance but also reduce the risk of knee issues. Seek guidance from experts, watch tutorials, or even consider working with a running coach to fine-tune your form.

Footwear plays a significant role as well. Just like a car needs the right tires for different road conditions, your feet require suitable shoes that match your foot type and the terrains you’ll be conquering. Don’t underestimate the power of a comfortable and supportive pair of running shoes—they can make all the difference in keeping your knees happy and healthy.

Knee Pain When Running 5. ACL and MCL Tears

Let’s dive into the fascinating world of knee ligaments, specifically the notorious ACL, also known as the Anterior Cruciate Ligament. This ligament acts as a sturdy bridge connecting your thighbone to your shinbone on the outside of your knee, providing stability and support to keep you moving smoothly.

And when the dreaded tearing of the ACL strikes is like a bridge collapsing. This, in turn, disrupts the harmony in your knee joint. Ouch! This condition, commonly referred to as an ACL injury, can be quite a setback.

But here’s the twist: if you’re an athlete who participates in sports demanding sudden changes in direction, like soccer, tennis, or basketball, this is where the ACL’s arch-nemesis strikes. It’s like those sports put your ACL on the frontlines, constantly testing its resilience and stability.

The Causes

Imagine this: you’re running, playing a sport, or simply going about your day when suddenly, your knee takes an unexpected twist, leaving your foot planted like a stubborn tree. Yep, that’s one possible cause of this condition—an abrupt twist of the knee with the foot firmly rooted in place. It’s like a wild dance move gone wrong, with your knee as the unsuspecting partner.

But that’s not all. Repeated stress on the knee joint can also play a sneaky role in increasing the risk of injury. Think of it like a repetitive drumbeat, pounding on your knee joint day after day, slowly weakening its defenses. It’s important to note that these repeated stressors can gradually wear down the structures that support your knee, leaving it more susceptible to injury.

And here’s a curveball: getting hit on the knee! It’s like a sudden collision with an unexpected opponent, throwing your knee into a state of chaos. Whether it’s a sports-related collision or an accidental encounter with a solid object, such impacts can lead to this condition.

The Symptoms

If you experience an intense pain accompanied by a loud popping sound during the moment of injury, it’s like a thunderclap announcing the arrival of an ACL or MCL tear. It’s a painful reminder that something in your knee has gone awry.

Following the initial shock, you may notice varying degrees of pain in your injured knee. It could be as mild as a gentle breeze or as severe as a roaring storm. Your knee will definitely make its voice heard, signaling that it’s not happy with the situation.

Keep an eye out for tenderness and swelling along the inside of your knee. It’s like an unexpected bump or bruise that appears, adding another piece to the puzzle. These signs serve as clear indicators of the condition, raising the flag that something is amiss.

The Treatment

As a general guide, treating those tricky ACL and MCL tears often involves a combination of strategies. It’s time to meet RICE, the superhero of recovery: Rest, Ice, Compression, and Elevation.

Embrace this essential quartet and give your knee the much-needed TLC it deserves. But that’s not all! Physical therapy becomes your trusty sidekick, helping you regain strength, mobility, and stability in your injured knee. It’s like having a personal trainer specifically tailored to your knee’s needs.

Don’t forget the importance of support. Supportive gear can provide added stability and protection during the recovery process. And for those with mild to moderate injuries, crutches might come into play, acting as your temporary allies, helping you navigate the challenges of everyday movement.

The Prevention

Make it a priority to instill proper technique in your activities. Seek guidance from experts, watch tutorials, or even consider working with a coach to fine-tune your form. Trust me, it’s a game-changer.

But that’s not all! Strengthening your knees is like fortifying a castle’s walls—it adds an extra layer of support and stability. Incorporate plenty of strength training exercises that target the muscles surrounding your knees. Research shows that this can significantly reduce the risk of various knee injuries.

Knee Pain When Running 6. Meniscus Tear

The meniscus is an elastic, C-shaped rubbery cushion. It’s like a trusty bodyguard, stationed on both the inside and outside of your knees, ready to spring into action when needed.

The meniscus helps keep your knee joint steady and balanced. It’s like a skilled tightrope walker, maintaining equilibrium in the face of various movements. But that’s not all. The meniscus takes on another important role—it’s your knee’s very own shock absorber.

Imagine this: when you perform knee-bending motions, like jumping or running, the meniscus springs into action, cushioning the impact and protecting your precious knees from excessive stresses. It’s like a masterful trampoline, gracefully absorbing the forces that could otherwise wreak havoc on your knees.

However, there are times when the meniscus faces adversity. This occurs when a traumatic event, such as hyper flexing, forceful twisting, or cutting motion of the knee joint, leads to a tear in this resilient cartilage. It’s like a plot twist in an action movie, throwing your knee’s delicate balance off course.

The Causes

Any sudden turn or cutting motion can be the culprit behind a meniscus injury. Deep squatting, too, can contribute to the risk of injury, placing additional strain on the meniscus.

Additionally, it’s worth noting that meniscus tears can occur as a result of aging or underlying conditions like arthritis. Over time, wear and tear can gradually weaken the meniscus, making it more susceptible to injury. It’s a reminder that as we age, we need to pay extra attention to our knee health and take steps to protect and strengthen this vital cartilage.

The Symptoms

Pay close attention to how your knee moves. If you find it difficult to bend and straighten your injured knee, it’s like a roadblock preventing smooth motion. This could be a sign of a meniscus tear. Additionally, bending the injured knee may exacerbate the pain, making it even more noticeable. It’s like a protest from your knee, urging you to address the issue.

But that’s not all. Keep an ear out for any popping sounds coming from your knee, accompanied by a feeling of the knee “giving away.” It’s like a mischievous surprise, catching you off guard and further indicating that the meniscus may be compromised.

The Prevention

When dealing with small tears, the RICE method becomes your trusty companion. Rest, Ice, Compression, and Elevation work together as a dynamic quartet, helping you heal and recover.

However, for more severe cases, it’s time to call in the experts. An orthopedic surgeon can conduct a thorough assessment of the injured area. They’ll dive deep into the intricacies of your meniscus tear, evaluating its severity, size, and location. Depending on these factors, surgery might be necessary to correct the tear.

The Prevention

Regular leg strengthening exercises is the way to go. By fortifying the muscles surrounding your knees, you provide stability and support for your entire lower body.

What’s more?

Consider wearing knee protective gear or braces, especially during sports that involve lots of cutting, like basketball or tennis. These gear acts as your knightly armor, adding an extra layer of protection to your vulnerable knees.

Knee Pain When Running 7. Bakers Cyst

Baker’s Cyst, also referred to as the popliteal cyst, is like a hidden nightmare that develops behind the knee. Imagine a fluid-filled swelling, creating a noticeable bulge in the area. This can cause discomfort and concern.

To get a visual grasp, take a peek at the picture. It will give you a clearer understanding of this unique condition, showcasing the location and appearance of the cyst.

Causes

Baker’s Cyst is often a result of an underlying issue within the knee joint, particularly a cartilage tear or arthritis. It’s like a chain reaction, where these knee-related troubles pave the way for the development of the cyst. In fact, nearly any condition that leads to joint swelling can be a potential trigger for Baker’s Cyst. It’s a reminder of how interconnected our body’s systems are.

Main Symptoms

Pain and swelling behind the knee, right at the junction where the upper and lower leg meet. It’s like an unwelcome guest, making its presence known in a specific spot. The pressure caused by the cyst can lead to tenderness and discomfort, especially after running. Sometimes, the area might feel hot or inflamed, like a fiery warning sign.

The swelling associated with Baker’s Cyst can hinder the full bending and straightening of the knee. It’s like an obstacle course, limiting the range of motion and affecting your mobility. This decreased movement serves as a reminder that something within the knee is not functioning optimally.

The Treatment

Apply ice to soothe any pain and bring down the swelling. Embrace compression, like a gentle hug for your knee, using a wrap or brace to support and stabilize the injured area. Lastly, elevate your leg, raising it above heart level, to enhance circulation and aid in the healing process. With the power of RICE, your knee will be on the road to recovery.

In addition, consider reaching for an anti-inflammatory drug to help reduce pain and swelling. Consult with a healthcare professional to determine the best medication for your specific needs.

What’s more? Pay attention to your training plan. Make adjustments as needed. Reduce your mileage and re-adjust the intensity of your training sessions. Think of it as a recalibration, allowing your knee to heal while still staying active. By easing the load on your injured knee, you provide it with the opportunity to recover and rebuild strength.

The Knee Pain Treatment plan in a nutshell

Let’s uncover the secrets to conquering knee pain and restoring your running glory. Here’s a handy guide that sums up the steps you need to take on this journey to recovery. Get ready to lace up your shoes and embark on a path towards pain-free running!

  • Step 1: Take a breather and adjust your stride. It’s time to give your knee a break. Stop running or reduce your mileage to allow your knee to heal and regain its strength. Think of it as pressing the pause button, giving your knee the space it needs to recover.
  • Step 2: Embrace the power of ice. Like a cool breeze on a hot summer day, icing your injured knee three to four times a day works wonders. Grab an ice pack and apply it to the troubled area, letting the cold sensation soothe the pain and reduce inflammation. It’s like a refreshing oasis for your knee.
  • Step 3: Give your knee some extra love and support. Wrap it up with straps, sleeves, or an elastic bandage to provide the much-needed stability. This compression acts like a gentle hug, reminding your knee that it’s not alone on this journey. The added support expedites the recovery process and helps you get back on your feet faster.
  • Step 4: Elevate and relax. Find comfort in elevating your knee with a pillow under your heel. Whether you’re lying down or sitting, this elevated position eases pain and minimizes swelling. It’s like creating a cozy haven for your knee to rest and heal.
  • Step 5: Explore the world of anti-inflammatory warriors. Reach for over-the-counter medications like Naproxen or ibuprofen to combat swelling and alleviate pain. These mighty warriors wage war against inflammation, allowing your knee to find relief and heal more effectively. Consult with a healthcare professional to determine the best medication for your specific needs.
  • Step 6: Let the rehab journey begin. Engage in a regimen of knee-strengthening and stretching exercises. These exercises act as a renaissance for your knee, rebuilding its strength and flexibility. Seek guidance from a physical therapist or use reputable resources to ensure you’re performing the exercises correctly and safely. It’s like sculpting a masterpiece, shaping your knee into a resilient and powerful force.

Remember, each step is a piece of the puzzle, guiding you towards a pain-free running experience. Be patient, listen to your body, and embrace the healing process. With the power of rest, ice, compression, elevation, medication, and rehabilitation exercises, you’ll soon be back on the track, chasing your running dreams.

So, lace up those shoes and get ready to reclaim the joy of running without the burden of knee pain. Your journey to recovery starts now!

Knee Pain When Running – The Conclusion

The above medical conditions cover most of the reasons for your knee pain when running. That said, if you suspect that your running knee pain is caused by something else, then be sure to see a certified physician for a thorough assessment.

In the meantime, thank for you reading my post.

Run strong and stay safe.

Top 6 Cardio Alternatives to Running – Exercises to Replace Running

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Looking for the best cardio alternatives to running? Then you have come to the right place.

If you have trouble running—whether you’re injured, burned out or just looking to spice things up—know that you got alternatives.

You don’t have to suffer through pain or injury to increase your heart rate and get your body moving.

Here are my favorite running alternatives that can double up as exercises to replace running.

Enjoy!

*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. 

Cardio Alternatives To Running Option I – Skipping

Skipping is awesome for many reasons.

This amazing workout can help you build speed, power, and agility in your legs without having to leave the comfort of your home.

How it does that?

First of all, skipping builds lower body strength—especially in the calves—and improves core power and endurance—fundamental aspects of building a powerful and injury free runner.

Also, jump roping workouts can help you become a faster running by training your legs to “spend” less time on the ground, which is one of the main keys to speed and agility.

In other words, jumping rope on a regular basis can help you improve speed, power, balance, coordination, and endurance.

These are the essential elements when it comes to becoming the best runner you can be.

Not only that, the rope also burns tons of calories.

According to research, jumping rope can burn up to 15 calories per minute, depending on intensity and your fitness level, of course.

The only downside of jump rope training that I can think of is that it’s high impact.

As a result, if you have any sort of serious injury, you should go easy on the rope and stay within your fitness level the entire time.

For more tips on jump rope training, check my post here.

Other than that, I see no objection to adding this excellent tool into your training program.

Cardio Alternatives To Running Option II – Rowing

I’m not a big rowing machine fan.

I wish I were, but I’m not.

Nonetheless, this doesn’t mean that this machine has got nothing to offer.

Au contraire, rowing is a fantastic cardiovascular exercise that targets the back, core, quads, hamstrings, glutes, as well as the shoulders and the arms, of course.

And with the right training form, you can target your abs, chest, triceps and biceps muscles in one continuous and non-stop motion and action.

In fact, the movement of pushing and pulling on a rowing machine might be more effective than traditional strength training since it hits and targets almost all of the major muscle groups, according to a study by Duke University.

That’s right.

This workout is total body exercise per excellence.

And you can do this all while getting your heart working to its max.

What’s more? Oh, rowing is also very low impact, so it’s an ideal alternative for runners recovering from an injury or looking for a low-impact exercise to replace running.

And if you’ve never used a rowing machine before, then don’t let that stop you.

The good news is that you can find an indoor rowing machine at most gyms and fitness facilities.

You might also consider signing up for an indoor rowing class or get yourself an indoor rowing machine to get the most out of this amazing workout.

Here is a YouTube tutorial to help you perfect your form and get ready to row with finesse or check this great beginner rowing machine workout plan.

Cardio Alternatives To Running Option III – The Stairs

According to a Canadian research, walking up 200 steps at least twice a day, five days a week for a duration of two months can lead to an increase in V02 max by up to 17 percent.

Which is great.

Not only that, but you also have to engage more leg muscles on the stairs since you have to constantly lift up your body upward with each step you take.

This boosts overall lower body strength like nothing else.

What’s more?

The stairs are also easier on the joints than classic sprints while also improving your range of motion and agility.

Therefore, if your office or apartment building has access to stairs, or you leave near a stadium, be sure to add this cardio option to your training arsenal.

To get the most of the stairs, be sure to switch it up between running, skipping, jumping, hopping and squatting.

For an impressive stair workout, check my post here.

Cardio Alternatives To Running Option IV – Cycling

This is my favorite cardio cross-training exercise.

I really love cycling because it works the lungs and the cardiovascular system in a similar manner to running, but without the high impact often associated with the sport.

Why?

For starters, this is one of the best workouts for shedding mad calories while building up muscles and power in the core, glutes, thighs, and legs.

Also, cycling is low impact, so it’s easier on the body and the perfect running alternative option for anyone nursing an injury.

And it’s also the ideal calorie burner.

In fact, research shows that you can burn as many calories as you would during a 45-minutes run during a typical spinning class.

Not only that, cycling can also increase your stride length and speed.

Maybe the only downside of this cardio option is that you’ll need some gear to get going, including a good bike (whether it’s a road bike, mountain bike, etc.), a helmet, and protective glasses and the right clothing.

Also, be sure to stay safe on the road.

Check my post for some of the best biking workouts for runners.

Cardio Alternatives To Running Option V –  Swimming

If you are a running fanatic, just like me, but are suffering from joint pain or an injury, then swimming might be the exact thing the doctor ordered.

Swimming can push your body and cardiovascular system to the max without so much impact on your joints—making it the IDEAL running alternative for those looking to reduce impact on their bodies and/or recovering from an injury.

In fact, according to a study in the Journal of Applied Physiology, hitting the pool for an hour, at least three times per week for ten weeks can increase VO2 max by up 10 percent.

Not only that, swimming also target almost every muscle in the upper body, making it for an excellent resistance training option.

Here is a YouTube tutorial to help you build perfect swimming technique if you are a complete beginner.

Alternatives To Running Option VI – Bodyweight Training

Last but not least, you can also get a great cardio workout without reaching for the rope, hopping on the rowing machine, hitting the pool, or purchasing an expensive bike.

Enter the world of the bodyweight training.

What I really love about bodyweight training is that it is easily scalable, convenient and mostly low impact.

This means you can do it in the comfort of your own house without paying for hefty gym fees or purchasing any expensive training equipment.

All you need is your body, a bit of space, and off you go.

What’s more? Body-only exercises are also so effective at burning calories and maximizing fitness gains.

In fact, performing bodyweight exercises in a high-intensity interval manner can be an effective way to increase total body strength while also the heart pumping.

Some of the best bodyweight cardio exercises include high knees, power skips, butt kicks, jumping jacks, bounding, plyo push-ups, squat jumps, box jumps, and burpees.

The list is almost endless.

Here are three routines to try:

New to Running? Start Here…

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Running But Not Losing Weight? Here Are The 10 Reasons

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runner trying to lose weight but he keeps gaining pounds

Why can’t I lose weight while running?

If you don’t already know the answer to that question, then this post is perfect for you.

Running & Weight Loss Results

Running is the best thing you can do to help you lose weight and keep it off for good.

If truth be told, the reason I started running in the first place was to lose weight, and chances you’ve started (or thinking about it) for similar reasons.

Scores of beginners take up running because, mostly, they want to lose weight.

In other words, running does help you lose weight.

Nonetheless, and as I have learned the hard way, running does not always lead to weight loss.

This is a hard one to swallow…

Just because you took up running, it doesn’t necessarily mean that you’re going to get a flat stomach.

In fact, even if you are following a healthy diet and are hitting the pavement on a regular basis, there is no guarantee for weight loss.

My Story

When I first took up running circa 2006, I lost around 25 pounds in the first few months.

However, I couldn’t keep the weight off—regardless of my efforts and how much I wanted to stay slim.

Within six months of my initial success, I gained about 15 pounds back, even though I was running more than before and trying to set my diet in the right direction.

The irony, I know.

This frustrated the hell out of me.

All the same, I kept going after my weight loss goals.

I knew that I had no option other than staying consistent—giving up was not an option.

After a long process of trial and error, I was able to keep the weight off.

And today I’m going to share with you some of the main reasons you’re not losing weight as fast as you’d like to, along with a few tips to help you expedite the process and increase the chances of your success.

So are you excited? Then here we go…

Running But Not Losing Weight? – The Answer(s) You Seek

runner Gaining Weight While Running

Running But Not Losing Weight Reason – 1. You are Gaining Muscle Mass

When you take up running, and for the first few months, your body responds to the new rigorous activity by making some adaptations and physiological changes.

One of these changes is a significant shift in your body composition as you gain muscle mass and lose fat.

How does that happen?

Running can increase muscles mass—especially in key running muscles, such as the glutes, quads, and calves.

In fact, you could be building muscle mass faster than you are shedding fat.

The Fix

The only thing you need to here is: Patience.

That’s it.

Once you keep up the good work, the fat will eventually burn off, and you’ll end up with a leaner and sculpted body.

Also, use other measurements for weight loss beyond the scale.

You might consider taking regular measures of your waist and circumference, or calculating your body mass index—BMI—via this online calculator.

This will give you a better ballpark figure of your percentage of body fat, according to your weight and height.

Additional resource – Here’s how to lose body fat.

Running But Not Losing Weight Reason – 2 Bad Nutrition

This seems like a no-brainer, but even if you believe that you’re eating sensibly, you might be still off the mark.

Even if you exercise regularly, it doesn’t mean you can get away with eating a big mac and chocolate cake guilt-free and still lose weight.

That’s not how things happen in the real world.

A moderate 45-minute run may burn roughly 500 calories, but follow it with a soda drink, or a donut, and the calorie deficit is effectively erased.

What’s more?

Research published in JAMA revealed that subjects underestimated the amount of calories contained in a high-caloric food virtually 100 percent of the time.

The Solution

Here’s how to eat for weight loss when running.

Eat right. While your eating plan depends heavily on many factors, including your genes, body type, metabolism, the rule is to opt for natural, whole foods, at least 90 percent of the time.

Eat Well. Shoot for three meals a day satisfying enough that you can go for four to five hours before you feel the need for food.

Skip the sugar. Say no to sugary foods, bread, and anything else that’s processed.

The fewer the ingredients on the label, the better.

If you can’t pronounce, it’s likely not something you want to be putting in your mouth.

Practice Portion Control. Use cups and spoons to measure your serving sizes and make sure they’re appropriate.

Here’s the full guide.

Time your meals. When you eat also impacts your weight loss efforts. Here’s the full guide.

Monitor your calories. Use this simple online calculator to figure your daily calorie intake.

Additional resource – Clean keto food list for beginners

Running But Not Losing Weight Reason – 3 You Run too Much

Logging in too many miles without giving your body enough recovery time can lead to overtraining and all sorts of health troubles.

But that’s not the whole story.

Overtraining also has an impact on your weight loss vision.

If you an overtrained runner, especially when it comes to fluids, electrolyte balance, blood sugar, and stress levels, then you might be harming your thyroid and hindering your metabolic rate, all of which can compromise your weight loss efforts.

In other words, stress is bad for you—regardless of how much of healthy lifestyle you are championing.

The Fix

Give recovery the priority it calls for by doing the following:

  • Eat for recovery with an emphasis on post-run eating and eating natural and nutritious food.
  • Shoot for at least 7 to 8 hours of high quality interrupted sleep during the night’s time.
  • Schedule recovery runs, recovery workouts, recovery days, and recovery weeks into your training program.
  • Do your best to eliminate and reduce stress and its triggers in your life.
  • For more recovery practices, check my post here.

Running But Not Losing Weight Reason – 4 You’re Not Running Hard (or Long) Enough

Some runners are able to lose a few pounds at first by just going for a few short runs around the block while opting for sensible diet guidelines.

But after a couple of months of doing the same thing, they suddenly hit a wall and stop seeing progress?

What’s gives?

The reason is actually quite simple.

The human body is pretty smart, and it’s designed to be as efficient as possible; this means that if you are running the same route at the same intensity and training level, your body will eventually adapt to the workload, and you’ll stop seeing results.

In fact, this is guaranteed way to encounter a weight loss plateau.

According to research conducted at the University of Tampa, running on the treadmill for 45 minutes at a steady pace promotes weight loss, but only during the first few weeks.

The Fix

Be consistent.

If you are serious about losing weight, make sure to schedule at least three runs per week, aiming for a minimum of 240 minutes of exercise a week.

Plus, and this is super important, try to diversify your training intensity and duration.

HIIT running workouts, such as sprints, hill reps and other HIIT workouts might be the exact thing you need to break a weight loss plateau and reach your weight loss running goals.

Thus, Instead of doing the same steady state runs over and over again, add a couple of interval training sessions to your weekly training routines, such as interval sprints and hill reps.

Also, incorporate a couple of cross training sessions to your training program to keep you consistent and speed up your fitness gains.

Spinning, Yoga, weight training, and swimming are some of the best options.

What’s more? If you are not into cross training, then I recommend that you find smart and practical ways to add more physical activity into your daily routine.

Here are a few things to consider:

  • Stand more.
  • Play with the kids.
  • Get a stand-up work desk.
  • Play sports with the kids.
  • Exercise the dog.
  • The list is almost endless.

Just get out there and be as active as possible.

Additional link – Slow running vs fast running for weight loss

Running But Not Losing Weight Reason – 5 The Scale is Just One Piece of a Much Bigger Puzzle

“The scale is a bastard trickster” as I like to say.

If truth be told, the scale might not be your best friend when it comes to keeping track of your weight loss progress—or lack thereof.

Why?

Well, it’s really simple.

Body weight tends to rise and fall by a few pounds from one day to the next.

This fluctuation depends, mainly, on hormones activity, the foods you are eating, dehydration level, etc…and when you hang your hopes on the scale, then you are actually setting yourself a vicious cycle of ups and downs.

So please, please remember this: the numbers on the scale do not tell the whole story.

The Fix

The best advice I can give you when it comes to tracking weight loss the right way is to use a variety of measurement.

As I have already stated, you need to opt for other ways than the scale to measure your progress.

Try some of these ways to measure your progress:

  • Measure your body fat percentage once per month.
  • Measure your waist circumference.
  • Keep tabs on how well your clothes fit. Try on the same pair shirts or jeans every four to six weeks, and look for the subtle differences.
  • Take before and after pictures on a monthly basis.
  • Keep tabs on your emotional states and energy levels. Are you sleeping better? Do you have more energy? Are you feeling less stressed? Do you feel more alive? Etc.
  • Keep tabs on your athletic performance. Is your athletic performance improving? How much you can you run? How long can you run? How fast can you run? Take these fitness tests on every six to eight weeks to see how your fitness level stacks up to the average Joe.

Running But Not Losing Weight Reason – 6 Unrealistic Weight Loss Expectations

I hate to break it to you, but weight loss is not something that happens overnight.

In reality, and contrary to popular belief, weight loss is a much slower process than the majority of people want it to be.

Don’t get me wrong.

Overnight success stories do happen.

In fact, it is even possible to lose a bunch of weight fast in the first few weeks of a weight loss resolution, but the truth is, this cannot be sustained.

And according to research, this is not the healthiest thing to do.

Therefore, if you are struggling with the scale, one reason might be that you just haven’t given it enough time.

And that’s it.

Additional Resource – Here’s how to much to run to lose weight

Fix it

Stop looking for short-term results.

Weight loss is more of a marathon, not a sprint.

Slow and steady wins the weight loss race…

Yeah, that’s easier said than done.

Here is your action plan:

Aim for no more one pound per week—that’s roughly 3500 calories.

As a rule of thumb, you should, ideally, shoot for a 300 to 500 calorie deficit a day if you are serious about shedding weight the healthy and sustainable way.

Give the process time, and with enough persistence and flexibility on your part, you’ll achieve what you are after.

Just keep in mind that everybody is different and responds differently to training routines and diet habits.

No suit fits all.

That’s the beauty of life.

And in the end, it pays for the long term to start accepting your body the way it is.

I hate to break it to you, but not everyone can look like a fitness model—no matter how entitled you feel and regardless of what the latest fitness magazine covers promise—we are all different.

The truth is, most of the fitness magazine covers and the fit-inspiration are often embellished and enhanced using special software—no one actually looks like that in real life (thank you Photoshop), and you shouldn’t be hard on yourself since you are not meeting any particular standard.

Running But Not Losing Weight Reason – 7 You Are Under Too Much Stress

Plenty of research has revealed that stress and weight gain go hand in hand.

Not convinced? Check the following studies:

Research 1

Research 2

Research 3

Research 4

Research 5

Chronic stress can contribute to a host of health issues, including:

Elevated cortisol. Not only does this mess up your hunger hormone, but also cause extra belly fat storage.

Cravings. Research shows that we’re more likely to reach for ‘comfort foods’ that are rich in sugar and fat when we’re stressed.

Skipping Runs.  When you feel like the world of the world is on your shoulders, it’s easy to put your run on the backburner in favor of a delicious waffle or a beer.

The Solution

Take a few minutes throughout your day to consciously check in with yourself and reduce your stress level.

Don’t take my word for it.

Research published in the journal Eating Behaviors revealed that regular meditation could help tame binge eating and decrease emotional eating.

Running But Not Losing Weight Reason – 8 You’re Sleep Deprived

Making time for your morning runs can mean less time for sleep, but it’s vital to get enough between the sheets hours if you’re trying to lose weight.

Why it’s the case?

Plenty of research has found that poor sleep to be one of the most common risk factors for obesity.

Here are a few:

Study 1

A study out of the University of Chicago found that sleep-deprived subjects opted for foods with twice as many carbs and fats as those who had enough sleep.

Study 2

One Mayo Clinic research found that sleep deprived subjects consume an average of 500 extra calories a day.

Study 3

Research out of the American Journal of Clinical Nutrition found that sleep deprivation can increase the chances of late-night snacking and unhealthy food decisions.

Study 4

Research proposes that lack of sleep may lower your resting metabolic rate, which is the rate at which your body burns calories when at rest.

In other words, by skipping on sleep, your body is cooking up a perfect recipe for weight gain.

The reasons sleep affects your weight are manifold. These include :

  • Sleep deprivation can boost both insulin and leptin levels, resulting in the body becoming desensitized to their response.
  • You’re more likely to get takeout for dinner then hit the bed late because you feel uncomfortably full.
  • When tired following a bad night, you may choose to skip your workout or simply do less, burning fewer calories.
  • Being tired and moody the next day sets your brain up to make bad food decision, research shows.

The Solution

Get at least seven to eight hours of quality sleep every day. That may require you to change your schedule around a bit, but it’s worth the effort.

Improve your sleep quality by doing the following:

  • Build the habit of napping –30 minutes max—every
  • Try different bedtime schedules and see which one works best for you. For example, go to bed at 11 pm so you can wake up at 7 am.
  • Go to bed and wake up at the same time, including weekends
  • Reduce distraction and light exposure in the few hours leading to bedtime
  • Avoid stimulates such as caffeine or nicotine for three hours before bed.

Running But Not Losing Weight Reason – 9 You’re Losing Weight Without Realizing It

If you’ve been training hard lately and suddenly see the number on the scale go up, don’t panic.

The stats on the scale provide one variable, your absolute weight, which isn’t always the more reliable judge of what’s happening in (and to) your body.

By stepping on the scale day in day out, you’re simply measuring everyday fluctuations in your hydration levels and other trivial weight metrics.

What’s more?

Muscle gain can also be a culprit.

Sure, pounding the pavement doesn’t create a lot of bulk, but it does allow you to increase muscle mass, especially in your lower body.

In fact, if you’re running consistently enough to develop telltale running calves and quads, then you gained some muscle.

And since muscle weight more than fat, you might not see the scale move to the direction you desire, or you could put on a few pounds.

This is especially the case if you pick up training for the first time and/or are close to your ideal weight.

The Solution

Don’t jump on the scale every day.

It’s not unheard of for body weight to go up and down by a few pounds throughout the day.

Instead look for gradual, yet consistent, changes in your weight every three to four weeks.

To remove ups and downs from external factors form the equation, build the habit of weighing yourself at the same time of day and same day.

And make sure to do it first thing in the morning, before eating or getting dressed.

Use other measurements other than the scale to keep track of your progress.

  • Measure your waist circumference
  • Measure your body weight percentage.
  • Get your body composition analyzed
  • Track your body fat percentage.

Running But Not Losing Weight Reason – 10  You Have A Medical Condition

Maybe you’re not losing weight, despite running regularly and eating well, is because you have got an underlying health condition.

A host of medical conditions can hinder weight loss or cause weight gain. Among them are:

Cushing’s syndrome. Occurs when your adrenal glands release too much cortisol, resulting in the buildup of fat in your abdomen, upper back, and face.

Hypothyroidism. Happens when your thyroid is underactive, resulting in a limited production of the thyroid hormone, which is key for burning stored fat.

Polycystic over syndrome. Or PCOS, this condition is caused by a hormonal imbalance, affecting more than 5 million women in the US alone.

Insulin resistance. Or hyperinsulinemia, this is the umbrella term for host health issues thought to be rooted in insulin resistance.

Depression. You’re more likely to turn into eating to ease your emotional issues.

Some antidepressant medications (SSRIs) can also cause weight gain.

The Solution

Regardless of your exercise, diet, or lifestyle habits, if you’re piling up the pounds and don’t know why, consult with your doctor to rule out a medical issue as the cause.

Although you might feel tempted to give up, don’t. Most of these medical problems can be solved.

Conclusion

If you’re having trouble losing the pounds while running, you need to get real get back to basics—most of which I shared with you today (as well as this previous post).

It’s not only important to pay attention to what you’re putting in your mouth, but also how much sleep you’re getting, your stress level, your training intensity, and the fact that you might have medical issues that are sabotaging your weight loss efforts.

I know it’s hard to keep track off, but it’s worth the effort.

Just remember to take action, start small, and build these healthy habits gradually.

Then it’s just a question of time.

Losing weight is a messy business, especially when you’re a fat runner.  There are no shortcuts nor silver bullets—and it requires hard and persistent work to see results—the type of result that works for the long term.

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.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

The above reasons are the main ones to blame for not losing weight. So, if you’re still wondering what to do when you can’t lose weight, be honest with yourself and assess the possibility that you might be actually doing it to yourself.

The 9 Diet Mistakes Runners Make

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runner making Diet Mistake

When you’re a runner, proper nutrition is critical.

This is true whether you’re looking to lose weight, boost performance, or improve health.

The right diet maximizes energy, prevents GI distress, aids digestion, and optimizes recovery.

I can go on and on endlessly about this subject because I’ve made my share of mistakes.

Probably the worst mistake I ever made was underestimating my calorie needs.

I started skimping on meals with the intention of speeding up my weight loss results, and it had a serious outcome — my running performance suffered horribly.

In fact, I wanted to quit many a time.

Now that I look back at it, I don’t regret making that mistake.

It was a valuable lesson—something I’d to experience first-hand to fully appreciate.

Diets Are Hard To Maintain

Maintaining a healthy diet is more easily said than done.

Been there, done that. I struggled for years to figure out the right diet, but thanks to consistency, practice, and a bit of luck I was finally able to turn my nutrition around and bring myself into shape.

I got pretty down on myself when I figured out what I was doing wrong, but I now know that I was far from unique.

Nutritional mistakes are universal, even among runners of all training backgrounds and levels.

There’s no reason for you to go through the learning curve that I did – I’m here to help you learn the mistakes and what you need to do to fix them.

Read on!

  1. Not Eating Enough

This is probably the first mistake I made when I took up running as a means for weight loss.

My reasoning was simple.

If I drastically reduced my calorie intake, I’d lose a ton of weight.

I was wrong.

The truth is that depriving your body of vital nutrients gains you nothing.

It actually undermines your workouts AND your weight loss progress.

The Fix

Eat appropriate portions of healthy foods.

As long as your diet is mainly made up of vegetables, lean proteins, healthy fats, and some fruits, you’re on the right path.

Looking to shed weight? Aim for a 500-calorie deficit per day.

Weight loss is a numbers game.

As a general rule, men should aim for eating at least 1800 calories per day, while women need about 1500 calories a day.

On hard training days your need for more nutrients is higher than usual, so spend less time worrying about calories.

Additional resource – Guide To BCAAs for Runners

  1. Eating Whatever You Want

Many runners overestimate their calorie burn and underestimate the amount they consume.

This is why many struggle with weight gain, despite training every day.

Here’s the truth.

You simply can’t outrun a crappy diet.

Yes, you can go ahead and try it, but I’d bet you won’t go that far.

The Fix

Running for miles and miles every day doesn’t give you license to eat everything under the sun.

That’s why you got to be aware of your eating habits. Learn to recognize the signs that you’re full, so you don’t end up overeating.

Also, practice the 90/10 rule.

That means you should eat healthy and clean 90 percent of the time, then give yourself 10 percent for cheat meals and occasional indulgences.

What’s more? Keep tabs on your daily calorie burn with a GPS watch or an online calculator.

These types of tools can help you keep tabs on body weight, training intensity, and other valuable stats.

Additional Resource – Here’s your guide to pre and post run nutrition

woman eating an apple after a run

  1. Not Consuming Enough Protein

I hate to break it to you, but skimping on protein will do nothing but set you back on both your running and fitness goals.

And you don’t want that.

You may think of protein as being a bodybuilder’s main nutrient, but as a runner, you might need even more protein than a strength buff.

Why? There are plenty of reasons.

Protein keeps you feeling full for longer, speeds up your recovery and ensures optimal health.

I could go on and on about the importance of protein, but I’ll do that on another day in another blog.

In the meantime, you can learn more about it here.

The Fix

To get enough protein, aim for 1 to 1.5 grams per pound of body weight.

How can you do this? Simple: Add at least 15 to 20 grams of protein to every meal.

Some of the best sources include lean meats (such as poultry and fish), eggs, milk, yogurt, almonds, and nuts.

  1. Addicted to Sports Nutrition

Performance nutrition—sports drinks, gels, chews, etc. —has its place in a running program.

But going overboard piles on more calories than you need, eventually leading to weight gain.

Eating too many energy bars can also result in nutritional imbalances.

When you go for processed junk instead of whole foods, you end up sacrificing vital nutrients such as vitamins, carotenoids, fiber, etc.

Additional resource – Running supplements for runners

The Fix

Know when you need specialty sports nutrition and when you don’t.

For instance, you don’t need special drinks and gels for short runs of less than 50 to 60 minutes.

Planning to run longer than that? Then consume 40 to 50 grams of carbohydrates—the equivalent of a 16-to-32-ounce sports drink—per hour of exercise.

Remember that energy bars are not a meal replacement.

Be sure to eat high-quality foods such as veggies, lean protein, and fruits, and also drink plenty of water to keep your body well hydrated.

Additional Resource – Creatine For Runners

  1. Running Away from Fats

Skimping on fat? You’re doing your body a big disservice.

Here’s the truth.

Eating fats won’t make you fat any more than eating money will make you rich.

Not only that, but purging all types of fat from your eating plan is like throwing the baby out with the bath water.

Dietary fats help your body absorb nutrients like Vitamins A, D, and K.

They also regulate hunger, reduce your cholesterol level, aid digestion, and a host of other vital functions.

The Fix

Make healthy fats a priority.

Eat plenty of mono-and polyunsaturated fats, which are found in avocados, fish, nuts, olive oil, and seeds.

These are what protect your heart and promote feeling full.

The fats that you need to avoid like the plague are trans fats.

These are the manmade hydrogenated fats typically found in cookies, fast foods, and other processed items.

Healthy fats should make up 20 to 25 percent of your daily calorie intake.

As a rough guideline, consume a half gram per pound of body weight per day.

Additional resource – Best sources of electrolytes for runners

  1. Ignoring Post-run Fueling

It took me years to realize the importance of my post-training diet.

I just didn’t know better, so I kept reaching for junk, non-nutritious, food to satisfy my post-run cravings.

I ended up taking in loads of empty calories and little to no nutrients at all.

Until one day when I learned about the importance of post-training eating for both performance and recovery, That’s when I changed my ways.

Eating during the recovery window is crucial because that’s when your body is most receptive to nutrients.

If you skip post-workout eating, your muscles won’t get the stuff it needs to repair itself and build new muscle after a run.

That, sooner than later, limits recovery and hinders performance.

I’m pretty positive that you want none of that.

Additional resource – What to eat after running at night

The Fix

Two words: Plan ahead.

Have your post-run recovery snacks and meals ready beforehand.

Choose foods loaded with carbs and protein to replenish your muscle and hold off hunger.

Depending on your preference and personal goals, go for a 3-to-1 or 4-to-1 ratio of carbs to protein.

If you don’t have the stomach for solid food following exercise (which is the case for some of us), then go for liquid options.

My favorites include chocolate milk or a smoothie with a protein shake.

This is also a great way to reward yourself after a run!

  1. Not Drinking Enough Water

I cannot emphasize this enough.

Runners who stay well-hydrated run harder, perform better and have an enjoyable time doing it.

Water is essential to almost every bodily function.

As research shows, losing two percent of body weight in fluid can drastically reduce your power and athletic performance.

The Fix

Keep your body well hydrated throughout the day.

Shoot for at least 100 to 120 ounces of water—the equivalent of 12 to 15 cups.

As a rule, drink 8 to 12  ounces of water right before you start running to ensure that you’re hydrated starting off.

Planning a long session? Drink on the run.

Aim for at least 6 to 8 ounces of fluid every 10 to 15 minutes.

To measure your dehydration level, watch out for changes in body weight before and after training.

For every pound you lose, drink at least 16 ounces of fluid.

Additional Resource – Running while constipated.

  1. Rushing Results

In my opinion, the biggest mistake you can make when it comes to trying to achieve diet success—or in any other area of life—is rushing results.

Change takes time, and when you’re trying to change something that’s hard and tricky like a nutrition plan, you need to be patient.

Every runner is different and responds differently to various nutrition plans. The secret to success boils down to EXPERIMENTING with different methods and finding the solution that works for you – and this takes time.

The Fix

Start with the basics.

Eat clean most of the time and experiment with different diet plans, then evaluate each approach for its short-term and long-term benefits.

Your goal is to find what works best for you.

Remember to go slow and go small.

As a rule, make small changes, one at a time.

For example, start by trying to develop a post-run eating strategy, or with eating more protein.

Drink more water and don’t skip breakfast.

It’s not sexy, but it all works.

Each of these steps and fixes put together will help you lay the foundation for healthy eating.

Remember: This is your life we’re talking about, and you’re in it for the long haul.

Every positive change you make is worth the effort, but it may take time for it to become second nature.

Be patient with yourself.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it!

The above diet mistakes are some of the most common I see runners (as well as non-runners) make on a consistent basis.

Now it’s your turn. Are you making any of these mistakes? Or do you have other insights you’d like to share?

I’d love to hear from you in the comments section.

In the meantime thank you for dropping by.

Keep Running Strong

Building A Better Running Lifestyle – The 8 Runners Habits You Need

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runner on a beach

If you want to become the best runner you can be—whether it’s beating a personal record, tackling a new distance or losing the extra pounds for good—then one of the best things you can do is to build an effective running lifestyle that’s made of the best runners habits.

Don’t worry. It’s not that hard once you get things going. Keep on reading to learn how.

Building A Better Running Lifestyle 

Inside of this post, I’ll elaborate on each trait, and share with you a few practical tips on how to build the habit in your running lifestyle.

So are you excited? Then here we go…

Running Lifestyle Habit – 1. Become a Morning Runner

We lead hectic lives.

We are always busy, and there is always something grabbing our attention.

That’s why between the work meetings, social obligations, and family events,  most people don’t have enough time for keeping a running routine for the long haul.

However, the solution is simple: Start running in the morning.

Doing this is good for you for mainly two reasons.

First of all, it gets your run out of the way before LIFE gets in the way.

In fact, according to study, people who exercise first thing in the morning are more consistent over the long haul.

Secondly, you’ll be setting a positive tone for the rest of the day, which can help you improve productivity, alertness, and energy levels.

Nonetheless, there is an exception to every rule.

If you are a night owl and have been a consistent (midday, evening, or night) runner, then keep up the good work.

But for many of people (including me), switching to full “morning runner” mode has been a godsend.

This little change in my daily schedule has helped me so much that I’d, on no account, go back to my old ways.

Running Lifestyle Habit

Running Lifestyle Habit – 2. Set a variety of goals

The importance of goal setting for runners requires no introduction.

Even so, to make the most out of it, I highly recommend that you set various types of goals to keep you motivated and consistent.

Here are the main types of goals you need to set

Life (long term) performance goals

Also known as a “lifer,” this is your ultimate, and lifetime, running goal.

Think of this type of a goal as your crown running jewel.

The ultimate goal…you get it.

Examples include: running a marathon, qualifying for the Boston marathon, or completing an ultra distance trail race.

Annual performance goals

These are the mid-range goals that will help you build the foundation to achieving a lifer.

Examples include: clocking a 20-minute in a 5K race in June or completing a local marathon in less than 3 hours and 30 minutes.

Short terms goals

These goals define the day-to-day and weekly tasks you must accomplish to reach your annual and life range targets.

As a general guideline, short term goals can last between one to four weeks—depending on your training cycle.

Examples of short-term goals include: doing two speedwork session per week, a long run every weekend, etc.

You get the picture here.

Other goals to consider:

Here are other goals you might consider setting:

  • Increasing your running mileage/distance. Improving your speed
  • Booking a running vacation
  • Walking 10,000 steps every day
  • Eating more greens,
  • Getting at least 8 hours of high-quality sleep every night,
  • Start trail running,
  • Becoming a barefoot runner,
  • Learning to bike and swim for a triathlon
  • Run with training partner and/or group at least once a week
  • Or just make running (more) fun.

Running Lifestyle Habit – 3 Do a Dynamic Warm-up Routine Before a Run

During my first few years as a runner, I used to dread the first couple miles of warm-up before breaking into my pace goal.

However, all of this changed when I started doing dynamic warm-up moves before my runs.

Why?

Dynamic warm-ups are excellent.

They cannot only help raise your core body temperature and heart rate but also prep your joints and muscles for intense work.

Here is the dynamic warm-up routine you need to do:

Start your workout with a 5-minute walk.

Then do 20 to 30 seconds of the following exercises in the order shown:

  • Leg swings
  • Skips
  • Squats
  • Lunges
  • Inchworms
  • Then slowly break into your usual running pace.

Once you are done running, be sure to stretch your running muscles, including your calves, hamstrings, quads and hip flexors.

Also, stretch your shoulders and chest to release any tension in the area.

You might also consider foam rolling—either right after your runs or later in the day.

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

Running Lifestyle Habit – 4. Take Care of Your Body

As you might already know, running can be a bit of a pain.

From chafing, cramps, blisters to more serious ailments such as overuse injury and burnout, running can really take a toll on your body and mind.

That’s why you’d need to cultivate this important habit of taking care of your body—especially if you are really serious about staying trouble-free for the long haul.

Why is recovery so crucial?

Here is a fact to chew on: you’ll not be able to reach your full running potential if you are often injured or feeling burned out.

In fact, as a runner, I think you are only as good as you recover.

For successful athletes, recovery is as important as the training itself.

Therefore, you need to take your recovery seriously; otherwise, ignoring (or fighting) it will only set you for a plethora of trouble.

Here are a few of my favorite ways for speeding up recovery, and staying injury free:

  • Schedule recovery runs, recovery days, and recovery weeks into your training program.
  • Never run through pain—especially in the hips, knees, shins or feet.
  • Stay within your fitness level at all times—but stretch it gradually.
  • Get at least 8 hours of high quality and uninterrupted sleep during the night’s time.
  • Change your running shoes every 400 to 500 miles.
  • Take care of your running feet. Here is a simple guide to help do that.
  • Use compression garment while running.
  • Cross train—preferably low impact activities, such as walking, biking, strength training and yoga. This can also be a form of “active recovery.
  • Keep listening to your body and adjusting your training program accordingly.

Running Lifestyle Habit – 5. Strength Train

Another common trait I found in fruitful and happy runners is that they hit the weight room on a regular basis.

The fact is, resistance training is crucial for runners.

It fixes muscles imbalances (preventing injury in the process), builds power and speed, improves running economy  (the sum total of oxygen you use while running), helps build and maintain proper form, all of which can make you a more efficient and well-rounded athlete.

As a result, make sure to schedule at least two strength sessions a week—preferably on non-running days to get the most out of every session and see serious strength gains.

If you can’t afford a gym membership (or you just don’t like it there), start at home with basic bodyweight strength-building exercises, such as push-ups, squats, pull-ups, lunges, and planks.

These exercises can help you increase your total body strength and endurance in the shortest time possible.

However, if you are pressed for time, then try adding some strength exercises to your post-run routine.

As soon as you complete your run, for example, finish up your workout with three sets of 25-push-ups, 30 squats, 20 lunges and 90-second planks.

Check my Cross-training workouts page for more routines.

Running Lifestyle Habit – 6 . Run With Others

Maybe the one thing with the highest impact on your success, not just with running, but with everything else in your life, is the social circle you associate yourself with.

In my experience, one of the best ways for staying committed to a running routine while having a blast doing it is to run with others—preferably people you enjoy having around.

You are, after all, the company you keep, period.

Even research has come to similar conclusions.

According to a study by the Society of Behavioral Medicine, people who exercise with others are more likely to stay consistent with their training program than those who didn’t.

Not only that, running with others can also help you build a support system—key ingredient in creating long-term health and fitness success.

Consequently, do your best to build and extend your running family.

That could be an online runners’ forum, a local training group, or simply a group of running buddies and partners.

Running Lifestyle Habit – 7  Eat Healthy

A healthy diet is crucial, whether you are a runner or not.

There is no debating this…

And the fact is, even if you were able to run day and night, you would never be able to outrun an unhealthy diet, period.

Therefore, build and maintain life-long healthy eating habits.

Of course, this is easier said than done.

If truth be told, changing diets is hard.

But it’s not rocket science.

Here are the main things to practice to build healthy eating habits.

The When

What you consume before, during and after a run directly influences your performance and training enjoyment.

As a result, make sure to eat something, preferably light and easily digestible, one to two hours before every workout, opting for carbohydrate-rich foods, and making sure you have enough fuel to consume throughout your run.

Also, refuel immediately following a run.

Here are some of the best options for that.

For more runners’ diet guideline, check these sources:

The What

Get this: Proper diet is about fueling you up, not filling you up.

Hence, the quality of your food choices is the ultimate measuring stick.

Consequently, make sure to eat plenty of vegetables, fruits, lean protein, healthy fats, and remove the junk from your plate.

You know the drill.

The How

The way you eat is also a big part of the diet equation.

Here are some key habits to build to help you eat right and make the most out of every meal

  • Eat frequently throughout the day—aiming for at least 5 mini-meals every three to four hours (this will take care of the pre- and post-run diet with ease)
  • Plan your meals throughout the week—dedicate one evening, say Saturday’s, to get it done. Set it and forget it.
  • Remove distractions while you are eating—turn off the TV, Smartphone, stop working, and put your mind where your mouth is.
  • Stop eating on the go. Instead, have your meals seated and, preferably, at a table.
  • Take your time. Chew every bite and savor every morsel.
  • Use a diet journal to keep tabs on your daily calorie intake.

For more healthy eating habits for runners, check my post here.

Running Lifestyle Habit – 8 Drink lots of Water

Being well hydrated is a crucial part of any workout program since, as you already know, water is vital for almost every bodily function.

This is one of those things that I cannot emphasize enough.

As a result, I strongly urge you to build the habit of drinking lots of water throughout the day; Not café.

Not iced tea.

And definitely not soda and other sugary drinks.

Aim to drink at least 36 ounces of water per day—that’s the equivalent of 6 six-ounce glasses per day.

Drink more if you feel like needing more.

Just keep in mind that staying hydrated is crucial, but more water is not always better.

In fact, drinking too much water can upset your stomach, and might even lead to low blood sodium.

Instead, be smart about it, and know what much to drink and when it’s enough.

When it’s enough?

To gauge your hydration levels, look at your pee.

If it’s very clear throughout the day, then you are in a good place.

On the other hand, if it’s all pale and yellow, then that’s a sure sign that you are not drinking enough fluids.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Building A Better Running Lifestyle – The 8 Running Habits You Need – Conclusion

Last but not least, I want to hear from you, guys and girls.

Which of these eight habits do you think is more crucial?

Which one(s) do you need to start working on?

And please, do you have any habits or running practices you feel like sharing?

Leave your suggestions and questions in the comment section below.

Thank you for reading my post.

Top 7 Hip Stretches For Runners

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hip stretches for runners

Looking for some of the best hip stretches for runners?

You’re in the right place.

In today’s article I’ll show you how to stretch your hips in a safe and comfortable way. But first things first, let’s talk about why you need to add a few hip opening stretches to your training routine.

Let’s delve deeper…

*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 my own. 

What Are The Hip Flexors?

Located near the top of your thighs, the hip flexors consist of a group of muscles and tendons on the front—anterior—of your hip joint, connecting your legs to your pelvis.

When contracted, your hip flexors let you raise your knees or bend at the hip.

The primary hip flexor muscles are the psoas major and the iliacus— collectively known as the iliopsoas, (usually the weakest of all of the muscles).

Other hip flexor muscles include the sartorius, tensor fascia latae, and rectus femoris.

See image.

And here’s how they look like :

The main hip flexors muscles

Source – Wikipedia

The Functions Of the Hip Flexors

The hip flexor muscles are used in every stride when walking, running, and sprinting.

These allow you to walk, run, bend kick, and swivel your hips.

Your hip flexors are contracted on every step forward.

The more miles you log in, the more you put them to work.

Some of the main functions:

  • Bringing the thighs up toward the chest.
  • Driving the knees up and down.
  • Maintaining proper running form.
  • Moving the legs from side to side and front to back.
  • Stabilizing the pelvis.

Causes of Hip Issues

The hips is just one region of the body that’s prone to tightness if you’re a runner.

Running’s repetitive nature means that you’re constantly working the hip flexors and extensors through a very small range of motion.

So it’s not surprising that hip pain from running is such a common issue.

Add to this the fact that, thanks to our sedentary lifestyle, we spend the bulk of our time sitting—roughly a third of the day.

When you spend a lot of time in a seated position, your hip flexors are kept in a shortened position more than they should be, which, in turn, makes them super tight.

This has huge negative effects on your posture, spinal stability, and gait.

Ramifications of Tightness

Tightness in the hip flexors results in an exaggerated anterior pelvic tilt.

This occurs when the arch of the lower back increases while the backside stick out more.

The tighter your hip flexors get, the more your pelvis tilts back and the more likely you’re to lean forward—as in stick out your butt and arch your back—while running.

Not only this is bad form, but can also set you up for back pain and serious injury. And you want none of that.

For more on the research conducted on hip muscle tightness and overuse injury, check the following studies:

Study 1

Study 2

Study 3

Study 4

How To Test Your Hip Flexor Flexibility

Wondering if your hips are too tight—or loose enough? Take the Thomas test.

Also known as Iliacus test or Iliopsoas Test, this test is used to measure the flexibility of the hip flexors—more specifically, that of the iliopsoas muscle group, the pectineus, Rectus Femoris, gracillus as well as the Sartorius and Tensor Fascia.

Proper form

Start by laying or sitting at the very edge of a table or bent, with the tailbone resting at the edge.

Then, roll back onto the table while pulling both knees to your chest.

This helps ensure that your lumbar spine is flat on the table and your pelvis is posteriorly rotated.

Next, hold the opposite hip in maximum flexor with the arms, while the assessed limb hang down toward the floor.

Last up, perform on both sides and compare.

Results

If your left leg lower backs, and sacrum remain flat on the table with the knee bending to 70 to 90 degrees, kudos…you don’t have tight hip flexors.

However, if one of your thighs or legs stay up drastically higher than the other, then you do have tight hips, and regular hip openning stretches are required.

Now that you know a thing or two about the importance of hip stretches for runners, let’s get to the exercises themselves.

Top 7 Hip Stretches For Runners

Fortunately, there’s is an abundance of good hip openining stretches that you can perform at home to decrease tightness, relieve pain, and increase mobility in your hips.

You won’t need to join a gym, buy a lot of expensive equipment or even leave the comfort of your home to perform the following hip flexors exercises.

Enjoy!

Hip Stretch for Runner – 1. Pigeon

Also known as Eka pada rajakapotasana, this is a famous yoga pose, and one of the most effective hip flexors stretches, especially the hip abductors.

Proper Form

Begin by sitting with your right knee bent and left leg stretched behind you.

Next, while making sure that your left hip is always pointing toward the mat, drag your right heel toward your left hip.

Then rest your hands on your right thigh or your hips, then walk your hands out in front of you, and lower your hips down toward the floor over your right knee.

Hold the pose for 30 seconds to one minute.

Be sure to breathe into any area of discomfort or tension.

Repeat on the other side.

Hip Stretch for Runner – 2. Lunge Hip Flexor Stretch

One of the best best hip stretches for runners that  not only targets most of the muscles in the hips, but it’s also ideal for stretching the glutes, hamstrings, and quadriceps.

Proper Form

Assume a lunge position with your right knee forward.

Next, drop your left knee to the ground, and place your hands on your right knee or the floor under your shoulders, according to your flexibility level.

Be sure to keep your upper body tall, and core engaged the entire time.

Then, while keeping your front knee directly above your ankle, hold the position for 30 seconds to one minute, and feel the stretch in your left hip flexor.

Change sides and repeat.

Hip Stretch for Runner – 3. Happy Baby

Also known as Ananda Balasana in the yogic circles, this relaxing hip stretch also targets the lower back and the hamstrings.

Proper Form

Lay flat on your back with both knees bent while gently holding the outside edges of your feet with your hands.

Next, while keeping your arms on the outside of your legs, press both knees to the ground below your armpits.

Feel free to rock lightly from side to side if that feels good.

Hold the pose for at least one minute, then move to the next stretch.

Hip Stretch for Runner – 4. Butterfly

A powerful hip opener that also stretches the glutes and the inner thighs.

Proper Form

Assume a cross-legged seated position with the soles of the feet pressed together.

Next, while grabbing your ankles, lengthen your spine upward,  draw your belly button inward then slowly fold forward from your hips with a deep exhale.

Focus on your inner thighs and be sure to breathe into that area to release any tension or discomfort.

For more stretch, feel free to crawl your hands forward away from your body.

Hold the pose for one minute then slowly release and move to the next stretch.

Hip Stretch for Runner – 5. Extended Wide Squat

Not only this hip opening stretch is ideal for the hip abductors, but also increase mobility in the lower back, hamstrings, and glutes.

Proper Form

Assume a standing position, with the feet slightly wider than your hips, toes pointing out so that hips are open.

Next, while keeping your back flat and core engaged, slowly bend your knees and lower your hips toward the floor.

For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees.

Hold the pose for 30 seconds to one minute then slowly release back to standing position.

Hip Stretch for Runner – 6. Frog Hip Stretch

This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin.

If you have any recent leg, hip or knee injury, be careful with this one.

Proper Form

This is one of my favorite hip flexor stretches.

Assume an all fours position with hands and knee in a tabletop position, then bring your forearms onto the mat or a yoga block.

Next, slowly slide both knees away from your body and widen them out as far as possible as you lower your chest and hips toward the floor.

Hold the position for one to two minutes then slowly release it and move to the next stretch.

Hip Stretch for Runner – 7. Standing Wide-Legged Split

This stretch will not only target your hips but also opens up your inner thighs and hamstrings.

Proper Form

Begin by sitting up tall with the feet three to four feet apart, heels a bit wider than the toes.

Next, while keeping the soles of your feet flat on the floor and torso long,  fold forward from the hips and place your hands on a yoga block or mat right below your shoulders.

Hold the pose for 30 seconds to one minute.

If your flexibility allows it, feel free to lower onto forearms for a deeper hips stretch.

hip flexor stretches for runners

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Top 7 Hip Stretches For Runners – The Conclusion

There you have it!

The above hip flexor stretches for runners are all you need for to open your hip flexors and keep flexible for the long haul.

Just make sure to do them on a regular basis. The rest is just detail.