Why bother with core workouts when I could just run more?

I hear this all the time—and I get it. We runners love our miles. But here’s the hard truth: skipping core work is like building a house on sand. You might get away with it for a while, but eventually it’s going to crack.

Let me break it down for you—not like a fitness influencer, but like someone who’s dealt with back pain at mile 10, sloppy form in trail races, and the kind of fatigue that eats you alive in the last stretch of a marathon.

1. Run Tall or Fall Apart (Literally)

Ever see a race photo of yourself near the end and cringe? Shoulders slumped, spine curled like a shrimp, arms flapping like wet noodles? Yeah—been there. I used to hunch over like I was carrying a backpack of regret. Turns out, my weak core was the culprit.

Once I got serious about core training, my posture started holding up deep into long runs. Now I finish races upright—not just looking stronger, but feeling stronger. Good posture isn’t just about aesthetics—it keeps your back and shoulders from taking a beating.

Plus, better posture = better oxygen flow. You breathe easier when you’re not collapsing in on yourself.

Bonus tip: When you run tall and your core’s engaged, you feel like a tank—stable, powerful, and damn near unbreakable.

2. “Free Speed” Comes from the Middle

Your core is the engine room—it connects your upper body to your legs. Every arm swing, every twist of the torso, every powerful stride goes through that midsection.

A strong core helps you transfer power efficiently. That means more of your energy actually goes into forward motion instead of leaking out through poor mechanics. I call it “free speed” because you’re not adding more effort—you’re just using what you’ve already got, smarter.

And this isn’t just me talking. One study found that runners who did 8 weeks of core work improved their running economy—basically, they used less oxygen at the same pace. Translation: same effort, faster pace. I’ll take that deal any day.

3. Better Balance = Fewer Face-Plants

Running might look straight-line, but it’s one-leg-at-a-time, all the time. Every stride is a single-leg balance challenge. And when your core’s weak, you start swaying, twisting, or overstriding—especially when fatigue kicks in.

I’ve had moments on technical trails where I nearly went down because my core was shot and I couldn’t stay stable. When I’m consistent with core work, I feel solid with every footfall—even on rocky terrain.

If you’re into trail running or long-distance road racing, a stable core keeps you smooth and balanced from start to finish.

4. Fewer Injuries, More Training Days

This one hits close to home. I used to get this stabbing lower back pain mid-run, and I just thought, “Well, I’m getting older.” Nope. My core was weak, my hips were sloppy, and my spine was begging for support.

Once I strengthened my core—glutes, hip stabilizers, deep abdominals—the pain faded. And guess what? A 2024 study in British Journal of Sports Medicine showed that runners who did consistent core and hip work had 39% fewer injuries than those who didn’t. That’s not a small difference—it’s a game-changer.

Even chronic lower back pain? There’s solid evidence that targeted core training can help relieve it. I’ve seen it in my clients. I’ve felt it in my own body. Build that core, and your joints, ligaments, and tendons stop screaming at you.

5. The Final Stretch Is Where Core Counts the Most

That last 5K of a marathon? That’s where runners either hold form or completely fold. Your legs may be toast, but your core? That’s the anchor keeping your stride from turning into a shuffle.

In my last marathon, everything below the waist wanted to quit. But my core stayed tight, and I was able to hold my form just enough to keep passing runners who were doubled over or dragging their feet. It wasn’t pretty, but I got to the finish line stronger—and with a photo I wasn’t embarrassed to post.

The difference between surviving and thriving at the end of a race? Core endurance.

6. Recover Faster, Train Harder

Here’s something most runners overlook: core strength helps you recover faster. Better form means less mechanical stress. Less breakdown means less soreness.

On top of that, a lot of core moves (like dynamic planks, bird dogs, bridges) help circulation and coordination. I’ve found that when I stay consistent with my core work, I bounce back quicker from long runs and tough sessions. No magic here—just better blood flow, tighter mechanics, and less wasted motion.

Less soreness = more miles = more progress.

Bottom Line: Core Work Isn’t Optional. It’s Essential.

You don’t need to train like a CrossFit athlete. Even 15–20 minutes a few times a week can be enough to change your running life.

I’ve coached runners who fixed persistent knee pain just by doing a core routine three times a week. I’ve seen trail runners stop tripping over every root. And I’ve felt it in my own training—I’m faster, more stable, and less injury-prone when my core’s locked in.

It’s not about six-pack abs or doing crunches until you puke. It’s about building a body that can go the distance.

How to Actually Start Training Your Core

By now you’re probably thinking: “Okay, cool story—but how the hell do I actually start training my core?”

Good news—you don’t need a fancy gym, 60-minute sessions, or some influencer’s overpriced program. You just need consistency, the right moves, and a plan you’ll actually stick to. So let’s break it down like I would for one of my runners who wants to get stronger without adding chaos to their week.

1. Keep It Short and Consistent

Forget trying to be a hero with one massive ab workout a month. That’s not how you build a strong runner’s core.

I’d rather see you knock out a 10-minute routine two or three times a week. That’s the real win.

Personally, I started with short circuits—planks, bridges, side planks—right after easy runs. Some of my athletes even do a 5-minute core routine every morning like brushing their teeth.

It’s not about volume. It’s about showing up, again and again. You’ll get stronger without even noticing—until one day, your form on long runs doesn’t break down and your back doesn’t scream by mile 10.

2. Best Time to Train Core? After Runs or on Off-Days

People ask me, “Should I do core before or after my run?” Here’s what I tell them: save the main core work for after your run—or on your non-running days.

Why? Because your core helps stabilize your form while you’re running. If you fatigue it with a hardcore ab session beforehand, you’re setting yourself up for bad posture and sloppy mechanics. Imagine holding race pace with jelly abs… not great.

Now, a little core activation pre-run? That’s fair game—stuff like a short plank or glute bridge to wake things up. But the meat of the work? Post-run is where it belongs. That’s how you finish strong and recover right.

3. Form Over Reps—Always

Here’s the deal: 10 slow, locked-in mountain climbers are more valuable than 50 spastic ones.

Core training isn’t a race—it’s practice for body control. If your hips sag, or you’re wrenching your neck, stop and reset. This is about awareness.

The more you train your core with intention, the more you’ll notice your posture and stability during runs. I’ve coached runners who thought they had solid form—until a video showed their hips bouncing all over the place. Core strength fixed it.

So yeah, ditch the ego. Master the move. The speed will follow.

4. You Don’t Need 100 Exercises—Just the Right Ones

The internet throws 1,000 ab exercises at you, but most runners don’t need all that. Keep it simple and focused.

• Planks
• Dead bugs
• Bridges
• Side planks

Those cover the essentials.

If you get bored, sprinkle in some variety like windshield wipers or mountain climbers. But keep the staples in the mix:

• Something for your front (plank)
• Sides (side plank)
• Hips/glutes (bridges or clamshells)
• A dynamic option (jump squats or cardio-core drills)

That’s how you hit the full core and stay balanced.

And yeah, follow along with a video or class if that helps you stay consistent—just make sure it’s built for runners, not just beach abs.

5. Pain Is a No-Go—Discomfort Is Okay

Let me be blunt: core work should burn a little, but it should never hurt.

• Sore abs? Totally normal.
• Sharp pain in your back or neck? Nope. That’s your body yelling that something’s off.

Can’t do sit-ups without tweaking your lower back? Ditch ‘em and switch to dead bugs or stability ball crunches. Planks killing your wrists? Drop to your forearms.

I modify moves all the time for my athletes until their form gets strong enough. And guess what? That’s not weakness—it’s smart training.

You’re playing the long game here. Don’t trade short-term pride for long-term pain.

6. Your Glutes & Hips Are Core Too—Don’t Skip Them

If you’re only working the front of your core, you’re missing half the equation. Your glutes, hips, and lower back are the other half of that power system.

Weak glutes = wobbly pelvis = knee pain, IT band flares, and a grumpy back.

Trust me, I’ve seen this play out more times than I can count. I always sneak in side-lying leg lifts, monster walks, and hip thrusts into my runners’ routines—even if they complain at first.

And almost every time, I get a: “Wow, my knee pain is finally gone.”

Strong glutes make better runners. Period.

7. Bonus: Yes, Heavy Lifts Can Help—But They’re Not Essential

You’ll hear folks online say, “Deadlifts and squats build all the core you need.” And you know what? There’s truth there. Heavy lifts done right absolutely hammer your core.

I love deadlifts for building that deep, posterior strength. But not everyone has a barbell or knows how to lift safely. And I’ve seen runners jack up their backs trying to mimic powerlifters without proper form.

That’s why I mostly stick to bodyweight core drills in my plans. They’re safer, simpler, and you can do them anywhere.

If you’re experienced and have a coach, great—lift heavy once or twice a week. If not, your yoga mat is enough to build serious strength.

My Go-To 10-Minute Core Routine for Runners

Here’s a quick routine I often give my runners. It’s simple, hits all the key muscle groups, and you can do it after an easy run or on a recovery day:

1. Plank – 30 seconds
   Start strong. Brace your whole body and breathe.
2. Side Plank – 20 seconds per side
   Hits those obliques and hips. Drop the bottom knee if needed.
3. Glute Bridges – 15 reps
   Drive those hips up. Squeeze hard. This resets your posture after planks.
4. Dead Bug – 10 reps per side
   Control is key. Keep your back flat.
5. Mountain Climbers – 20 total
   Controlled, steady—not a race. Feel the lower abs light up.
6. Bird Dog – 5 reps per side
   Balance, form, and slow movements.
7. Bicycle Crunches – 15 per side
   Twist and squeeze. Don’t rush.
8. Finish with another 30-second Plank
   End where you started. See if you can hold better than round one.

Bonus (if you’re fired up): Add 10 jump squats at the end and stretch in child’s pose for recovery.

This whole thing takes around 10 minutes. As you get stronger, add time or loop it twice. Or rotate in new moves like Russian twists or single-leg bridges.

Just keep showing up, keep it clean, and build that real runner strength—without breaking your body.

💬 Now it’s your turn:

• What’s your current core routine? Or are you starting from scratch?
• 🏁 What’s the one core move that always challenges you?

So, Do Compression Pants Actually Help Your Running — or Is It All Hype?

Let’s cut through the noise. You’ve probably seen runners striding around in tight black leggings, looking like superheroes about to take off. But do compression pants actually do anything, or are they just expensive spandex with good branding?

I used to wonder the same thing. So I went knee-deep into the research — and pulled from my own training and coaching experience — to give you the real answer.

Performance During the Run: Don’t Expect a Miracle

First things first: compression gear won’t magically make you faster. A big 2025 review looked at 33 different studies — real runners, real races — and it found no solid proof that wearing compression makes you run farther or faster.

Whether it was a 5K or a full marathon, performance stats like pace, VO₂ max, and race times didn’t change much with compression wear.

I always tell my runners this straight up: compression pants aren’t jet fuel. You won’t suddenly shave minutes off your PR because you slipped on tighter gear.

But here’s where it gets interesting…

Compression May Not Make You Faster — But It Can Keep Your Legs Fresher

The same review found something useful: compression gear helps reduce soft-tissue vibration. That’s the internal shake your muscles go through every time your foot slaps the ground.

Less jiggle = less muscle damage. Think of it as reducing the internal trauma your legs take, especially on longer runs.

I’ve felt this first-hand. On long runs, especially those rough back-to-backs, wearing compression tights often leaves my quads and calves feeling less trashed the next day.

I still hurt, sure — but it’s the kind of sore you can bounce back from, not the kind that puts you on the couch for 48 hours.

And when you’re trying to hold form in the last few miles of a race, fresher legs can be a game changer.

The Recovery Angle: Where Compression Really Shines

Now we’re getting to the good stuff.

While compression doesn’t boost performance during the run, it does help once the work is done. Multiple studies back this up.

One study from Victoria University (2023) showed that wearing full-length compression tights for four hours post-leg workout led to improved blood flow and way less soreness.

They even ran a placebo comparison — one group took a “recovery pill” while the other wore compression. Guess which group bounced back faster? Yep, the tights crew.

So no, it’s not just in your head.

Another classic study followed athletes for five days after doing muscle-damaging workouts. Those wearing compression recovered strength quicker and reported way less soreness than those who didn’t.

Compression works like a cleanup crew for your legs — reducing swelling, improving circulation, and helping flush out metabolic waste like lactate.

That burn in your quads after speed work? Compression helps take the edge off and speed up the healing.

What About Running Economy?

Some studies checked if compression makes you more efficient — like using less oxygen at a steady pace. Results were all over the place.

Some runners showed slight improvements in proprioception (body awareness), which might help form. Others? Nothing major.

I personally think there’s something to the idea that compression keeps you from getting too sloppy when you’re tired.

Maybe it gives your brain and legs just enough feedback to keep things in line. But again — this stuff is subtle, and varies from person to person.

The Mental Game: Don’t Underestimate It

Now, let’s talk placebo.

If you believe your compression pants make you faster or help you recover, that belief alone can boost performance.

In the same Victoria University study, runners reported feeling more confident after wearing compression — and that translated into better recovery and motivation.

I’ve seen this time and time again with my athletes. You give someone the belief that they’re doing something right — and they suddenly train smarter, recover better, and perform with more intention.

If a pair of tights can do that? I’m all for it.

Final Verdict: Worth It for Recovery, Not for Speed

Here’s the honest truth — compression pants aren’t a magic pill. They won’t turn a 10-minute miler into a sub-7.

But they can help your legs bounce back faster and feel less beat-up.

A sports medicine expert at Ohio State summed it up best: there’s no proof that compression gear does harm, and at best, it helps you feel better.

I agree 100%. When you’re logging serious mileage, anything that helps with recovery is worth a second look.

If compression tights help you train more consistently, recover smoother, and stay injury-free longer — that’s a win.

But don’t rely on them to fix sloppy training or carry you through pain. They’re a tool, not a crutch.

What About You?

Have you tried running or recovering in compression gear?

Did it help, or did it just feel like tight pajamas?

Let me know — I’m always curious how it plays out for different runners.

And remember: it’s not about gadgets or gear — it’s about putting in the work, day after day.

Meal plans and food lists are great and all, but let’s be honest—staying on keto for more than a few weeks can start to feel like a mental marathon.

I’ve seen it over and over again, both in my own journey and with runners I coach: the initial excitement fades, cravings creep in, and boredom starts to chip away at your motivation. If you don’t have the right mindset and habits locked in, you’re gonna crash.

So let’s talk about how to keep your keto fire burning—no fluff, just practical tools that’ll help you stay in it for the long haul.

1. Keep Things Fresh – Boredom Is the Silent Killer

Let’s not sugarcoat it—food boredom will wreck your progress faster than a surprise carb binge. It’s real. There’s even research out there confirming that monotonous meals lead to diet fatigue.

And I get it. How many times can you eat scrambled eggs, grilled chicken, and the same sad salad before your brain screams for a slice of pizza?

The fix? Intentionally shake things up.

Make Trying New Recipes a Weekly Mission

One new keto recipe a week. That’s all it takes to stay out of that “ugh, same meal again” rut.

Some weeks I’ll go big—like a keto lasagna made with zucchini slices. Other times, it’s just a twist on my usual omelet with different fillings.

I got the idea from a Reddit thread where someone said they batch-save 4–5 new keto recipes from Pinterest or food blogs every couple of weeks. I stole that habit.

Now I’ve got a private Pinterest board called “Keto Fuel.” Some recipes flop, sure, but others become staples in my weekly rotation.

Go International with Your Meals

Once I got past the beginner keto basics, I started exploring world cuisines—think Indian, Thai, Middle Eastern.

Coconut milk chicken curry with Thai spices (no rice) became a favorite. I even started making palmini pasta with pesto when I craved something Italian.

Those bold spices and new textures made eating exciting again. Trust me, your taste buds will thank you.

Break Out of Your Protein and Veggie Comfort Zone

If you’re always eating chicken and broccoli… you’re setting yourself up for burnout.

Mix it up. Try lamb. Try sardines. Roast some Brussels sprouts or cook up artichokes if you’ve never done it before.

Even organ meats—yeah, liver—can be doable if you blend it into a chili or meatloaf. One Redditor swore it helped with energy and cravings. I believe it.

Rotate Your Fats and Change the Flavor Profile

Don’t underestimate how much the fat you cook with changes the vibe of a dish.

I’ll use coconut oil and sesame oil for Asian dishes, then switch to butter or olive oil for more Euro-style meals.

Duck fat on roasted turnips? Absolute flavor bomb.

And don’t sleep on herbs and spices—paprika, cumin, oregano, curry… those little things can completely change how your meal feels.

Pro tip: Keep a visible “go-to” meal list on your fridge or phone. Update it weekly. Plan your meals around stuff you haven’t had in a while, and experiment with stuff you’ve never tried.

Like shepherd’s pie? Make it keto with cauliflower mash.

Want pizza? Fathead dough. Or even a meat crust “carnivore pizza.” (Yes, that’s a thing—and it slaps.)

The point is: You’re not missing out. You just need to get creative.

🔥 Question for you:

What’s one new recipe you’re going to try this week?

2. Don’t Just Chase the Scale – Chase the Wins You Can Feel

If you’re only tracking success by what the scale says, you’re setting yourself up for disappointment. Weight loss isn’t always linear—some weeks the scale won’t budge, even if your body’s transforming in ways you can’t see.

That’s where Non-Scale Victories (NSVs) come in. These are the real wins that keep you going when the numbers stall.

Here’s what to look out for:

• More energy — That 3PM crash at work? Gone.
• Clearer thinking and better mood — Keto’s often linked with sharper mental focus.
• Looser clothes and better body shape — Even without weight loss, your body can change.
• Better blood work — Studies show keto can lower blood triglycerides and stabilize blood sugar.
• Improved athletic performance — Some runners find they recover faster and run longer once fat-adapted.

I suggest keeping a simple “Victory Journal.” Doesn’t need to be fancy—just jot down wins, big or small. When a rough day hits and cravings are calling, go back and read your list. Let it remind you why you started this thing in the first place.

For me, it was about better endurance and dropping body fat without sacrificing performance. I’ll never forget how, after a few months on keto, my post-run joint pain basically vanished. It wasn’t magic. It was inflammation dropping off once I got fat-adapted.

Sure, I still miss crusty bread sometimes. But I’ll take pain-free knees over toast any day. Like one Redditor put it:

“Everyone gets bored of keto… it sometimes sucks but the benefits FAR outweigh the negatives.”

That line stuck with me because it’s true. You’re not gonna love every moment of this. But the bigger picture? It’s worth it.

3. Plan (and Allow) Some Flex – Being Too Strict Will Backfire

Let me say this straight: being too strict on keto can mess with your head. I’ve seen it happen time and time again—people treat keto like a punishment. Like if they go even 1 gram over 20g carbs, it’s game over.

And guess what? That kind of all-or-nothing thinking leads to guilt, then binging, then quitting. It’s a dangerous cycle.

Plan Your Damn Burger Night

Let’s say once every three or four weeks, you give yourself a pass. I’m talking a real meal with the carbs you’ve been craving—a juicy burger with the bun, grandma’s lasagna, a birthday slice of cake.

Not a binge—just a decision. Mark it on your calendar. Enjoy it like a normal human. Then boom—right back to keto at your next meal.

I remember reading on Reddit someone said: “Plan your carb meal. Make it count. Then move on like it never happened.” That mindset right there? Gold. You’re not failing. You’re staying in charge.

You’ll Stay Sane This Way

Honestly, just knowing you’ve got that indulgence coming up can keep you laser-focused the rest of the time.

It shifts your thinking from “I can never eat X again” to “Not now—but two Saturdays from now? Oh yeah.” That kind of mental release is underrated.

But Know Your Triggers

Look, some people can’t stop at one slice of bread. They get hit with a wave of cravings and don’t come up for air for a week. If that’s you, be real about it.

But for many—including me—planned treats are what keep us sane, especially during social stuff. I’ve done this with great results, and so have many others.

Just don’t wing it. Plan it. Portion it. Jump back on track without overthinking it.

One guy said something that stuck with me:

“The way you eat doesn’t have to be all or nothing. You can eat keto most of the time.”

That’s freedom, not failure.

What About If You’re Training?

If you’re active—lifting heavy or doing sprints—you might benefit from a targeted or cyclical keto setup. I sometimes bump up my carbs around high-intensity training:

• A banana before hill sprints.
• Some sweet potato after heavy squats.

It’s not for everyone, but it helps me stay sharp without blowing up my plan.

The key? It’s planned. Not a “oops, I ate a donut” moment. It’s intentional fuel—not a spiral.

Keto Treats That Won’t Wreck Your Flow

Another way to deal with cravings is to go for keto-friendly versions:

• Dark chocolate (85% or more)
• Almond flour brownies
• Whipped cream with berries

Stuff that feels like a treat but still keeps you low-carb.

Just don’t go overboard. If it triggers more cravings, back off.

I saw someone online say:

“Stop trying to make everything sweet. Just reset your taste buds.”

Fair point. But hey—if one keto cookie keeps you from inhaling a sleeve of Oreos, I’d say that’s a win.

If You Slip? Learn From It, Don’t Spiral

And if you do slip without planning it? Don’t go into “screw it” mode.

I’ve had moments where I gave in at a party. The next morning, I felt bloated, foggy, and honestly kind of gross.

But instead of throwing the whole plan out the window, I took note of how I felt—and got right back on track.

That’s the difference between progress and self-sabotage.

One Redditor said it best:

“Stop thinking in terms of ‘caving’ or ‘failing.’ Just move on.”

Exactly.

Quick Gut Check:

• How do you handle treats?
• Do they derail you or keep you motivated?
• Would a monthly carb-up help or hurt your game plan?

4. Make Your Kitchen a Place You Want to Be

If you’re gonna stay consistent with keto, you’ve got to cook. Period.

But let’s be honest—it gets old if you’re making the same meal every night and dreading the process. That’s why I started treating my kitchen like my personal gym for food.

Here’s what helped keep it fun and sustainable for me.

Load Up on Real Spices

First thing I did? I upgraded my spice game. I’m talking smoked paprika, curry blends, za’atar, the works. I even bought a rack to keep them organized so I’d actually use them.

A new seasoning can turn plain chicken into something you actually want to eat again. Trader Joe’s “Everything but the Bagel” blend? That stuff saved my eggs.

Fresh herbs? Total game changer. A sprinkle of basil or cilantro on a dish? That’s the difference between “meh” and “wow.”

I remember a Redditor saying:

“Invest in some spices. If it gets you excited to cook, it’s worth every cent.”

Couldn’t agree more.

Buy One Fun Gadget

You don’t need a $500 air fryer and a sous vide setup. But one or two fun tools? Worth it.

I got a spiralizer so I could bring back “pasta night” with zucchini noodles. Later I splurged on a cast iron skillet—and it made steak night something I actually looked forward to. Eventually I grabbed a sous vide on a Reddit friend’s tip—and now cheap cuts come out like restaurant-grade meat.

Even if all you do is get a solid nonstick pan or a slow cooker, it’s a step in the right direction. Make the kitchen a place you actually want to be.

Plating Like a Pro (Sort Of)

I know it sounds silly, but presentation matters.

When I make keto pizza, I slice it and serve it on a wood board like I’m at some trendy spot. Lettuce-wrapped burgers? I throw on a toothpick and olive like it’s from a bistro.

These little touches? They turn a basic meal into something that feels like a win.

Make It Fun, Not a Chore

If cooking feels like punishment, you’re not gonna stick with it. So set the mood—put on music, light a candle, or get someone to help out.

I’ve done “keto taco night” with friends where we all build our own bowls, and it becomes a mini party. You can even challenge yourself: make your own sugar-free jerky or low-carb bread. Why not?

Bottom line—this isn’t about being a food snob. It’s about enjoying the process so you don’t burn out. Cooking at home is how you win on keto.

But if it’s boring, it’ll fall apart. So spice it up—literally and figuratively.

5. Don’t Try to Do This Alone — Find Your Crew

Let’s be real—going keto can feel lonely, especially when everyone around you is still devouring pizza and sipping sweet drinks.

And if you’re the only one in your circle doing it, the temptations hit even harder.

But here’s the truth: you’re not in this alone. There’s an entire army of people walking the same path, and plugging into that community can be a game-changer.

Online Keto Tribes

Reddit’s r/keto? That place is gold. I used to scroll through it whenever I felt stuck or tempted to throw in the towel.

One post that stuck with me said:

“NSV: ran my first 5K thanks to keto energy.”

Stuff like that hits home. You’ll see people ranting about the keto flu, swapping low-carb recipes, or venting about being sick of eggs—same struggles you’re probably facing too.

And when you need answers? You’ll get 20 replies in minutes. It’s like having a coach in your pocket.

Find a Real-World Ally

Got a friend or partner curious about keto? Rope them in. Even if they’re not all-in, just having someone ask how it’s going or eat dinner with you without rolling their eyes makes a difference.

A few of my clients actually formed their own WhatsApp group just to share meal prep pics and ketone readings—bit of friendly competition, bit of support. It worked. They stayed on track longer than the ones doing it solo.

Share Your Own Journey

If you’re into journaling or content creation, post about your meals or progress online.

I’ve seen runners start tiny Instagram accounts just to stay accountable—and boom, they end up inspiring others too.

Feels good knowing someone out there is trying that avocado egg cup because you shared it. Plus, knowing people are watching? Helps you think twice before raiding the snack drawer.

When in Doubt, Ask a Pro

Feeling unsure about how keto fits your training? Ask someone who knows. A nutritionist, a keto-savvy coach, or even a community doctor can clear things up.

I’ve had runners come to me worried their cholesterol ticked up, or unsure how to fuel for long runs. Once they got a solid plan, it erased a lot of stress—and stress is what kills motivation.

Pro tip: Get the family involved in mealtimes. You don’t have to force them into keto, just cook good food they’ll eat. Think steak, garlic butter, and roasted veggies—who says no to that?

When my wife and I eat together, she adds rice to her plate, I skip it. No drama. She even agreed to keep sweets tucked away so I wasn’t staring at temptation every night.

👟 Your Turn:
Who’s your accountability buddy?
Do you have a support group or keto tribe?
If not, what’s stopping you?

6. Keto Isn’t a Cage — Make It Work for You

Here’s something most people get wrong: keto isn’t some prison sentence with a list of “don’ts” taped to the wall.

It’s a tool. A powerful one—but only if it fits your life.

You’re allowed to tweak the dials. You should tweak the dials.

Bored with 20g carbs?

Try nudging it up to 30–40g, especially if you’re active.

A handful of berries or extra veggies might make your meals way more enjoyable without derailing progress. I’ve seen plenty of folks do just that and still get all the benefits—steady energy, fat loss, mental clarity—without needing to be in deep ketosis 24/7.

Not into fasting?

Then skip it.

Just because some keto influencers swear by skipping breakfast doesn’t mean you have to. If eating at 8 a.m. keeps you sane and energized, do it. Make the food count, but eat.

Want a weekend break?

Some folks go low-carb during the week and loosen up a bit on the weekend. That might not keep you in strict ketosis, but it could keep you sane—and consistent.

I’ve coached runners who’d go full keto Monday through Friday and then have a carb-heavy meal after their Saturday long run. They felt good, recovered better, and didn’t burn out.

That’s a win in my book.

Feeling off? Listen.

If your hair’s falling out, you can’t sleep, or your energy tanks—don’t just push through. That’s your body waving a red flag.

Maybe you need more calories, more protein, or just a bit more carbs around your workouts.

The body’s smart. Ignore it too long, and you’ll crash.

Keto ≠ One-Size-Fits-All

The basics are simple: lower your carbs, eat real food, stay consistent. But beyond that, you’ve got room to breathe.

Build the version of keto that works for your lifestyle. The one you can stick with for years, not just six weeks.

I’ve done strict keto. I’ve done lazy keto. I’ve cycled carbs around big races.

What stuck wasn’t some perfect formula—it was what worked with my goals, energy, and life.

7. Mindset: This Isn’t a Phase—It’s How You Live

Think of keto like a long-distance race, not a quick sprint.
(Yeah, I know it’s a classic coach analogy—but it’s true.)

If you’re treating this like some 30-day suffer-fest just to fit into your old jeans, you’re gonna crash and rebound hard.

What works?

Turning keto into something you actually enjoy.
Make your meals something you look forward to. Build flexibility into the routine.

Shift the story in your head from:

“I can’t eat this”

to:

“Damn, I get to eat all this great stuff and feel good doing it.”

Look at What You Get to Eat

Instead of whining about what’s off-limits, focus on what’s on the plate:

🥩 Steaks
🥑 Avocado
🥓 Crispy bacon
🍳 Eggs with melted cheese
🥦 Butter on broccoli
☕ Coffee with cream

Don’t tell me that doesn’t sound good.
You’re not starving; you’re just eating differently.

Take It One Day at a Time

Freaking out about never having cake again? Don’t.

Just win today. Then stack another good day on top of that.

Soon, you’ve got a week. Then a month.

That’s how your taste buds—and your mindset—start to shift.

Perfection? Forget It

Some days, you’ll eat too many almonds. Or you’ll hit a weight plateau and feel like you’re failing. Been there.

Doesn’t matter. What matters is that you don’t quit.

If you keep showing up, the results will follow.

I’ve had my moments—plateaued for weeks, slipped on vacation, dealt with keto flu round two.

But I always got back on track.

That’s the real game. Not being perfect, but being consistent enough to make this your new normal.

8. Outsmarting Carb Cravings Like a Pro

Let’s be real—cravings hit hard, especially at the start or when you’re out socializing.

Willpower alone? Not gonna cut it long-term.

You need a toolbox.

Have Keto-Friendly Go-Tos

Want something sweet? Make a keto mug cake.
Need crunch? Pork rinds, roasted seaweed, Parmesan crisps.
Want fries? Zucchini fries in the air fryer hit the spot.

It’s usually about texture or comfort—not the actual food.

Pause & Distract

Cravings aren’t always real hunger—they’re habits or emotions.

I use the 20-minute rule: sip some water, take a walk, message a buddy.

If I still want the food after that, I eat something keto. But nine times out of ten, it passes.

Fix Your Electrolytes

On keto, cravings often mean your minerals are low.

I used to get this weird “hungry for anything” feeling, especially early on.

A quick cup of salted broth or a solid electrolyte drink fixed it every time.

Sodium, potassium, magnesium—don’t let them drop.

I tell all my clients:
Hydrate like it’s your job and eat your leafy greens and nuts.

Know Your Triggers

Some foods you can moderate—like a square of 90% dark chocolate.

Others? Not a chance.
If one bite leads to a full-out binge, cut it out completely.

Be honest with yourself. It’s not about being tough; it’s about being smart.

Final Thoughts: This Is Doable—And Worth It

Keto takes effort, no doubt.
But so does anything that’s truly worth it.

Here’s the cool part: the longer you stick with it, the easier it gets.
Your cravings change. Your go-to meals shift.

Suddenly, 90% dark chocolate tastes sweet, and you don’t even miss the junk you used to live on.

I had a client once who tried her old favorite fast-food meal after a year of clean keto.
She ended up nauseous and bloated for hours. That nostalgia was gone real quick.

Once your body gets used to clean fuel, it doesn’t want garbage anymore.

And let me say this: you’re not doomed if you eat a carb. Seriously.

Some keto diehards will guilt you for touching a rice grain. But you’re human.

If you eat a sweet potato or have some bread at a family dinner, it’s not the end of your progress.

You’ll hold a little water weight—yes, that’s just biology—but you didn’t erase months of fat loss.

Me? I’ve done strict keto, and I’ve done targeted keto (especially during marathon prep).
I adjust depending on training, goals, and life.

I’m still metabolically flexible, and you will be too.

This isn’t religion—it’s a tool. And you get to decide how to use it.

The Real Win?

Building a way of eating that fuels your life, helps you feel good, and supports your long-term goals.

Keto’s done that for me—helped me run better, think clearer, and feel in control of my body.

Now it’s your turn.

Don’t just follow a plan—make it your own.
Try new meals. Track your progress. Get creative.

And if you stumble, don’t stress—just reset and keep going.

Let’s make keto more than a diet.
Let’s make it the foundation of a strong, healthy, runner-powered life.

What’s your go-to keto meal that actually excites you?
Drop it in the comments—I’m always looking for ideas.

Stay sharp, stay fueled.
—David D.

Clean Keto FAQs – Real Talk for Real Results

Q: What foods can I eat on a clean keto diet?

If it walked, swam, or grew in the ground—and it’s low in carbs—you’re probably good.

I’m talking real food:

• Beef, chicken, lamb
• Eggs, salmon, sardines
• Full-fat cheese, butter, and heavy cream
• Leafy greens, zucchini, broccoli, cauliflower
• Avocados and berries (in moderation)

Stuff your grandma would recognize.

Skip anything with a label longer than a race waiver.
Stay away from added sugar, grains, and fake “keto” snacks.

Go simple and clean.
And if you need a cheat sheet, we’ve got a full food list in the article to keep you on track.

Q: What’s the difference between clean keto and dirty keto?

Here’s the deal: Clean keto is all about quality.

You’re not just slashing carbs—you’re choosing real, unprocessed foods.

Think:

• Grass-fed steak with a big salad
• Olive oil dressing
• Eggs with spinach and avocado

Dirty keto? That’s a bunless fast-food burger with who-knows-what in the cheese and bacon.

Sure, both can get you into ketosis.

But if you care about long-term health and not just the number on the scale, clean keto wins.

You’ll get more nutrients, fewer junk additives, and better energy.

Our 7-day meal guide is built around this idea—simple, tasty meals made from fresh, whole ingredients.

Q: How do I start a clean keto diet if I’m brand new?

Start by clearing out the junk—toss the pasta, cereal, bread, rice, beans, sugary drinks, and cookies.
Then fill your kitchen with real food: meats, eggs, veggies, healthy fats.

Use a game plan like our 7-day meal guide.
Stick to around 20–30 grams of net carbs a day.

In the beginning, don’t overcomplicate things—just eat when you’re hungry and stop when you’re full.

Here’s a sample Day 1:

• Breakfast: Scrambled eggs with spinach
• Lunch: Chicken salad with olive oil
• Dinner: Steak with buttered broccoli

Stay hydrated, salt your food, sip on bone broth if needed—this’ll help with the dreaded “keto flu.”
Your body’s adjusting. You’ll get through it.

Q: Can I eat fruit on keto?

Yes—but only the low-sugar kind.
Berries and avocados are your friends.

I’m talking 1/4 cup of raspberries or blueberries max if you’re tracking net carbs.
Avocados are gold: full of fiber, loaded with healthy fats, and basically a clean keto MVP.

Avoid high-sugar fruit like bananas, mangoes, and apples.
Treat fruit like a bonus, not the main course.

In our meal plan, you’ll notice berries show up occasionally, usually in something fun like almond flour pancakes.

Q: What does a 7-day clean keto meal plan actually look like?

Here’s a taste. Every day is under ~25g of carbs and full of flavor.

Day 1

• Breakfast: Bulletproof coffee (blended with butter & MCT oil)
• Lunch: Chicken, bacon & avocado salad
• Dinner: Almond flour crust pizza with pepperoni

Day 2

• Breakfast: Sausage & egg “McMuffin” (egg as the bun)
• Lunch: Tuna lettuce wraps
• Dinner: Chicken curry with cauliflower rice

Day 3

• Breakfast: Cheese, spinach & sausage omelet
• Lunch: BLT salad
• Dinner: Cheeseburger meatballs & broccoli

(And it keeps going through Day 7.)

This isn’t prison food. You’ll enjoy it—and it’s all laid out in the full plan with recipes and macros.
Bonus: leftovers save time.

Q: How do I avoid getting bored with keto meals?

I get it. Food boredom kills motivation fast.
But keto doesn’t have to be boring if you play it smart.

Here’s how I keep it fresh:

• Rotate recipes. Don’t eat the same salad every day. Mix it up.
• Switch up proteins. Chicken at lunch, beef at dinner. Easy fix.
• Use bold spices. Curry, garlic, smoked paprika—don’t be shy.
• Keto-fy your favorites. Crave pizza? Try a cauliflower crust. Want dessert? Whip up a mug cake or some berries with cream.
• Plan for real life. Going out? Check menus ahead of time. You don’t have to be a weirdo at dinner. Just order smart.
• Get inspired. Scroll through keto Reddit or Instagram. People are out there doing wild, creative stuff with eggs and avocados.

Here’s the truth: the more variety and flavor you bring into keto, the longer you’ll stick with it.
And if you love what you eat, you won’t feel like you’re dieting—you’re just living better.

Let’s wrap it up

What’s your biggest question about clean keto?
Got a favorite keto recipe that keeps you on track?

Drop it in the comments or tag me—I’d love to hear what’s working for you.

7-Day Keto Meal Plan (Runner-Approved & Beginner-Friendly)

Let’s be honest—starting keto can feel overwhelming. But it doesn’t have to be complicated or fancy. I built this 7-day plan to show that eating low-carb can be simple, satisfying, and actually enjoyable.

You won’t find any overpriced “superfood powders” here. Just real food that fuels real life—whether you’re chasing PRs or just trying to shed some body fat. These 21 meals (7 breakfasts, 7 lunches, 7 dinners) are meals I actually eat. I’ve rotated these dishes through cutting phases, heavy training blocks, and lazy weeks where I barely felt like cooking.

You’ll find everything from meat-loaded keto pizza to high-fat coffee that kicks like a pre-workout. If you’re brand new to keto, this plan will help you get started without losing your mind (or your budget). If you’ve done keto before, you’ll probably see some familiar staples—just done my way.

How to Use This Plan:

• Follow it day-by-day, or mix and match.
• Skip breakfast if you’re into intermittent fasting? No problem—just bump lunch and dinner up.
• Don’t overthink it. You’re not trying to win a cooking show. Make swaps. Repeat favorites. If a dish gives you leftovers, eat it again the next day.
• Adjust portions based on your hunger and goals. A 90-kg runner like me needs more fuel than a 50-kg desk warrior. Eat to train, not just to shrink.
• Do a quick prep run before the week starts: stock up on ingredients, boil some eggs, maybe pre-cook some bacon. Trust me—having food ready saves your sanity.

Alright, let’s dive into Day 1. I’m already hungry just thinking about this lineup.

Keto Meal Plan – Day 1

Breakfast: “Fat Coffee” (Butter Coffee)

If you’re not a breakfast person, this one’s for you. Fat coffee is a keto staple that’s easy to make and surprisingly filling. When I drink this in the morning, I can go hours without thinking about food—great for training days when I don’t want a heavy gut.

Just blend freshly brewed coffee with a tablespoon of grass-fed butter, a tablespoon of MCT oil or coconut oil, and a splash of heavy cream. Add cinnamon or vanilla if you want a little flavor twist. I skip sweeteners, but if you’re still adjusting, a couple drops of stevia won’t ruin your progress.

On days when I coach early or sneak in a fasted run, this coffee keeps me focused and steady. It’s creamy, rich, and way better than whatever syrup bomb they’re slinging at Starbucks.

Optional: Pair it with a boiled egg or a few almonds if you really need to chew something.

Ingredients:

• Fresh coffee
• 1 tbsp grass-fed butter
• 1 tbsp MCT or coconut oil
• Splash of heavy cream
• Optional: cinnamon, vanilla, stevia

Lunch: Keto Spinach Salad with Chicken & Avocado

Let’s talk about real greens. Spinach is the MVP here—loaded with vitamins, iron, and barely any carbs. This salad is nothing like those sad diet bowls you see on Instagram. It’s got flavor, fat, protein, and crunch.

Start with a mountain of baby spinach. Add grilled chicken thigh (or breast if you’re leaning light), a boiled egg, and half an avocado. Crumble in some feta or sprinkle shredded cheddar. Want more? Toss in a strip of crispy bacon, cherry tomatoes, or cucumbers—just don’t go overboard.

Top it with a quick olive oil and red wine vinegar dressing. Sometimes I stir in a pinch of curry powder because curry + spinach = magic. If you’ve got leftover chicken, this comes together in under 10 minutes.

Tip: If you’re taking this on the go, pack the dressing separately. Nobody likes a soggy salad.

Ingredients:

• Baby spinach
• Chicken thigh or breast
• Hard-boiled egg
• Avocado
• Feta or cheddar cheese
• Olive oil
• Red wine vinegar
• Salt, pepper, curry powder
• Optional: bacon bits, tomatoes, cucumbers, nuts

Dinner: Keto Pizza (Almond Flour Crust)

This one shocked me when I first tried it. I thought: “There’s no way this will scratch the pizza itch.” But it did—and then some.

The crust is made from almond flour, eggs, shredded mozzarella, and baking powder. You can also melt in some cream cheese if you’re doing the “fathead dough” version. It bakes into a thin, chewy base that holds up just like the real thing.

Top it with no-sugar-added tomato sauce, more mozzarella, and whatever low-carb toppings you’re craving—pepperoni, sausage, olives, mushrooms, peppers. Bake until the cheese bubbles and you’re good to go.

Honestly, this pizza has saved many Friday nights for me and my girlfriend. You can even split the pie and load each half with different toppings.

Keto doesn’t mean giving up the foods you love—it just means getting creative.

Ingredients:

• Almond flour
• Eggs
• Shredded mozzarella (plus extra for topping)
• Cream cheese (optional, for fathead dough)
• Baking powder
• Tomato sauce (no added sugar)
• Toppings: pepperoni, sausage, olives, veggies
• Oregano, salt, pepper

Keto Meal Plan – Day 2

Breakfast – Sausage Breakfast “McKeto” Sandwich

Used to be hooked on drive-thru breakfast sandwiches? Same. I had a full-blown addiction to sausage-egg-cheese combos, and going keto felt like a breakup… until I figured out this trick.

Here’s the move: ditch the bun and make your eggs the bread. Grab two sausage patties (make your own with ground pork, sage, salt, pepper if needed), and cook them into thick rounds. Then fry up two eggs—either flat like a mini omelet or use a circular egg ring if you want it to look fancy. Slap a slice of cheddar between the patties and eggs. Done.

I wrap mine in paper if I’m running late or add mustard or sugar-free ketchup for a flavor hit. Sometimes I sneak in a spinach leaf too. This thing’s greasy, salty, filling, and protein-packed. Basically, it scratches the itch without crashing your carbs.

Not into eggs-as-bun? You can sub portobello mushroom caps or a keto bun if you’ve got one. But honestly, the egg version slaps. Pair with coffee, and you’re set.

Ingredients:

• Eggs
• Sausage patties
• Cheddar cheese
• (Optional: mustard, sugar-free ketchup, spinach)

What about you? Ever made your own fast-food fix at home? Try this one tomorrow and tell me how it stacks up.

Lunch – Tuna Salad Lettuce Wraps

Quick, light, and satisfying – this is a lunch you can toss together in five minutes. Drain a can of tuna (go for the stuff in water or olive oil), mix it up with mayo, chopped celery, a little onion, salt, pepper, lemon juice, and boom – tuna salad. I like throwing in a dab of Dijon and some dill for extra flavor.

Instead of slapping it on bread, we’re going low-carb taco style: scoop it into romaine leaves or butter lettuce. Want to level it up? Add avocado slices, shredded cheese, or chopped pickles. Crunchy, creamy, salty – all the good stuff.

A beginner on Reddit once wrote, “When you’ve got simple, tasty ingredients, good meals make themselves.” That’s exactly what’s happening here. This isn’t a sad diet salad. It’s a proper meal.

If you’re extra hungry, toss in a few pork rinds or almonds on the side.

Ingredients:

• Canned tuna
• Mayo
• Celery
• Onion
• Mustard
• Lemon
• Lettuce leaves
• Avocado
• Salt & pepper

Question for you: What’s your go-to protein when time’s tight? Tuna, eggs, or something else?

Dinner – Keto Chicken Garam Masala

Time to go global. If you like spice, you’ll be all over this one. I love a good curry, and this Indian-style chicken garam masala hits every note – rich, creamy, and full of flavor without blowing your carb count.

Start with ghee or coconut oil in a pan. Sauté chopped onions, garlic, and ginger. Toss in diced chicken thighs or breast, and brown them up. Add garam masala, turmeric, a spoon of tomato paste (or a diced tomato if that’s what you’ve got), then stir in heavy cream or coconut milk. Let it simmer until thick and saucy.

Serve it over cauliflower rice – or straight from the bowl like a stew. Tastes better than takeout and smells amazing.

When I first made this in Bali, I had no rice, no naan, nothing traditional – just a bag of frozen cauliflower rice. Didn’t matter. The sauce makes the whole thing sing. This one will surprise you.

Ingredients:

• Chicken thighs
• Onion
• Garlic
• Ginger
• Ghee
• Garam masala
• Turmeric
• Tomato paste
• Heavy cream or coconut milk
• Cilantro
• Salt

Tip: Save leftovers – this dish gets even better the next day when the spices soak in.

Keto Meal Plan – Day 3

Breakfast – 3-Egg Omelet with Cheese, Spinach & Sausage

This is my “let’s fuel up and crush the morning” kind of breakfast. Crack 3 eggs, whisk with a splash of heavy cream, salt, and pepper. Pour into a hot buttered pan. When it’s almost set, pile one side with cheese (cheddar or mozz), spinach, and crumbled sausage (leftover or fresh-cooked).

Fold, cook till melty, and slide onto a plate. This one’s got everything – protein, fat, flavor, and greens (even if you “don’t like greens”).

I used to avoid salads like the plague. So I snuck spinach into omelets just to say I ate something green. This dish helped change that.

Hot sauce or salsa on top? Totally your call.

Ingredients:

• Eggs
• Heavy cream
• Butter
• Cheese
• Spinach
• Sausage
• Salt & pepper

Bonus tip: Master this one omelet, and you’ve got a dozen meal options. Swap in bacon, mushrooms, peppers – anything goes.

Lunch – Keto Chicken BLT Salad

This is what happens when a BLT sandwich ditches the bread and gets jacked.

Start with a big bed of greens – romaine or mixed lettuce. Add grilled chicken (leftover or pan-seared works), 2 slices of crispy bacon (crumbled), cherry tomatoes (just a few to keep carbs in check), and diced avocado.

For dressing, mix mayo with lemon juice and water to thin it out, or use a low-carb ranch. It’s creamy, salty, and refreshing – the kind of salad that doesn’t feel like a punishment.

Back in the day, I thought salads were rabbit food. Then I added bacon. Everything changed.

A Redditor once said, “You don’t hate salads – you hate boring ones.” That stuck with me. This BLT version is anything but boring.

Ingredients:

• Lettuce
• Chicken
• Bacon
• Tomato
• Avocado
• Mayo (plus lemon juice or herbs for dressing)

Dinner – Bacon Cheeseburger Meatballs

These little meat rockets are one of my go-tos when I want something high-fat, satisfying, and just fun to eat. Think of them as bacon cheeseburgers without the bun — rolled up into juicy meatballs and ready for dunking in mustard or sugar-free ketchup. Total keto win.

Here’s how I make mine: mix ground beef (or half beef, half pork if you like it richer) with shredded cheddar, cooked crumbled bacon, one egg, a spoonful of almond flour (or crushed pork rinds if that’s your thing), and season it up with salt, pepper, garlic powder, and a splash of Worcestershire if you’re feeling fancy. Roll them into balls and either oven-bake or pan-fry until browned and cooked through.

The magic? That cheesy center with crispy bacon bits. If you’re not excited by meatballs packed with melted cheese and bacon… we need to have a talk.

📌 Real-life runner confession: When I first made these, I thought, “There’s no way this is diet food.” But that’s the beauty of keto — it tricks your taste buds into thinking you’re cheating when you’re actually fueling like a beast.

Pro tip: Serve with roasted broccoli or a pile of buttery zucchini noodles. I’ve even had leftovers cold for breakfast — no shame in grabbing a few from the fridge and running out the door.

Ingredients:

• Ground beef
• Cooked bacon
• Shredded cheddar
• Egg
• Almond flour or crushed pork rinds
• Garlic powder
• Salt
• Pepper
• Worcestershire (optional)

Keto Meal Plan – Day 4

Breakfast – Keto Egg Muffins (aka Egg Cups)

If you’ve got a packed morning like me — coaching, writing, squeezing in a run — these are your secret weapon. They’re like mini frittatas baked in muffin tins, and once you’ve made a batch, your mornings are set for days.

Whisk up a dozen eggs. Add in chopped veggies (spinach, bell peppers, broccoli — whatever’s in the fridge), some cooked bacon or sausage, shredded cheese, and a pinch of salt and pepper. Pour the mix into greased muffin cups about ¾ full. Bake at 175°C (350°F) for 20–25 minutes.

Boom — portable, protein-loaded egg cups.

📌 What I love: I grab 2–3 of these, zap ’em for 30 seconds, and I’m out the door. No excuses. And you can mix things up weekly — spinach & feta today, bacon & zucchini next time. Keto doesn’t have to be boring.

Ingredients:

• Eggs
• Cheese
• Spinach or other veggies
• Sausage or bacon
• Salt
• Pepper

Lunch – Cheeseburger Lettuce Wraps

By Day 4, the burger cravings usually kick in. So instead of fighting it, lean in — we’re just ditching the bun.

Pan-fry a beef patty (season with salt, pepper, maybe a touch of onion powder). Melt cheddar over the top. Grab a couple of big lettuce leaves (romaine or iceberg works best). Now layer it up: patty, tomato slice (if you can spare the carbs), onion, pickles, mayo, mustard, sugar-free ketchup. Wrap it up and devour.

📌 Coaching moment: Don’t think low-carb means you have to skip all the good stuff. Just work around it. I’ve even hit burger joints and asked for a “protein style” lettuce wrap — they get it.

Side it with pork rinds or some homemade kale chips if you want crunch.

Confession: If I really, really crave a real bun once in a while, I plan for it. Maybe once a month. I get the best-quality bun I can find, enjoy it guilt-free, then go right back to keto. It’s about playing the long game.

Ingredients:

• Ground beef patty
• Cheddar
• Lettuce
• Tomato
• Onion
• Pickles
• Mustard
• Sugar-free ketchup
• Mayo
• Salt & pepper

Dinner – Baked Salmon with Asparagus

Let’s dial it back a bit after all that burger-and-bacon energy. Dinner’s going to be clean, quick, and packed with omega-3s.

Lay out your salmon fillets on a baking tray. Drizzle olive oil or melt some butter on top. Season with salt, pepper, and lemon zest — maybe add garlic or dill if you want extra flavor. Toss asparagus spears in oil and seasoning, then bake everything together at 200°C (400°F) for about 12–15 minutes.

The result? Salmon that flakes with a fork and asparagus with just the right bite. I hit mine with a squeeze of lemon before serving. Sometimes I add a pat of herb butter — game changer.

📌 Real-runner note: Salmon is anti-inflammatory, which means it helps with recovery and keeps joints happy. Plus, this meal is light but satisfying — perfect if your long run is tomorrow and you don’t want anything heavy in your gut.

If you need more fat, stir up a quick hollandaise or drop a spoon of pesto on top. But even plain, this meal is fire.

Ingredients:

• Salmon fillets
• Asparagus
• Olive oil or butter
• Lemon zest
• Salt
• Pepper
• Garlic or dill (optional)

Keto Meal Plan – Day 5

Breakfast – Bacon and Eggs (Keto Classic)

Let’s be real—some mornings, you don’t need to reinvent the wheel. Bacon and eggs just work. They’re fast, filling, and practically carb-free. I’ll usually fry up 2–3 slices of bacon until they’re nice and crispy, then cook a couple of eggs right in that glorious bacon fat. Scrambled, sunny side up—whatever you’re into.

Want to sneak in greens? Toss a handful of spinach into the pan. It wilts fast and doesn’t mess with the flavor. I usually throw half an avocado on the side, hit it with a little salt and pepper, and call it a win.

I get asked, “Don’t you get bored of bacon and eggs?” Sure, if it’s every single day, maybe. But as part of a rotation, it’s a solid go-to. It fuels you, fills you, and fits the keto bill perfectly.

📌 Coach tip: If you’re making a bunch, bake your bacon. Lay out a full pack on a tray, pop it in the oven at 190°C (375°F) for 15–20 minutes, and boom—crispy perfection without hovering over a pan.

I’ll often have this meal as a post-run brunch after a hard early session. Tastes even better when you’ve earned it.

Ingredients:

• Bacon
• Eggs
• Spinach (optional)
• Avocado (optional)
• Salt & pepper

Lunch – Smoked Salmon & Avocado Plate

Zero cooking. Fancy taste. This is my kind of keto lunch.

Grab some slices of smoked salmon (a.k.a. lox), plate them with half an avocado (or go full avo if you’re hungrier), and drizzle on some olive oil and fresh lemon juice. Capers add a briny kick if you’re into that, and a few slices of cucumber or arugula bring in some crunch and freshness.

I love this combo—it’s rich, clean, and loaded with fats that actually do your body good: omega-3s from the salmon, monounsaturated fats from the avo. In Bali, we’ve got solid avocados, so I make this often—especially when I want something fast and satisfying.

Want a twist? Spread a little cream cheese on the salmon and roll it up, or wrap it in seaweed sheets for a sushi-style bite. You don’t need to overthink it. This whole meal takes 5 minutes, and it hits every time.

Ingredients:

• Smoked salmon
• Avocado
• Olive oil
• Lemon juice
• Capers
• Cucumber (optional)
• Arugula (optional)
• Pepper

Dinner – Ground Beef Tacos (Lettuce-Wrapped or Cheese Shells)

Who says taco night is off-limits on keto? We just ditch the tortillas and make it work.

Start by browning your ground beef. Drain the extra grease, then season it with a mix of chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper. You can add a spoon of tomato paste and a splash of water to make it a little saucy—just a tablespoon won’t wreck your carbs.

For shells, you’ve got two solid choices:

• Lettuce wraps: Iceberg or romaine leaves hold everything in without falling apart.
• Cheese shells: Pile shredded cheddar on parchment, bake till melted and golden, then drape over a spoon to shape. Crunchy. Cheesy. Awesome. Just fragile—don’t load them too much.

Now stuff your “shells” with the beef, some shredded lettuce, diced tomato (just a touch), grated cheddar, sour cream, and guac. I always add fresh cilantro and a hit of lime juice—those two take the flavor up a notch.

📌 Real talk: Ground beef is a staple in my kitchen. It’s cheap, satisfying, and super versatile. I usually make extra so I can throw it into a taco bowl or salad the next day.

Pro tip: If you’ve never made cheese taco shells, try them. They’re rich and crunchy—just don’t go overboard. One or two is enough.

Ingredients:

• Ground beef
• Taco seasoning (chili powder, cumin, paprika, garlic & onion powder, oregano, salt, pepper)
• Lettuce leaves or shredded cheddar (for cheese shells)
• Toppings: diced tomato, lettuce, cheddar, sour cream, guacamole, lime, cilantro

Keto Meal Plan – Day 6

Breakfast – Sausage and Egg Breakfast Bowl

Think of this like a breakfast sandwich—but stripped down and thrown in a bowl. Fry up some sausage patties or crumbles, scramble a few eggs in the same pan, then pile everything in a bowl.

Add shredded cheese on top. Maybe a spoon of salsa or hot sauce if you’re into a little heat. Sometimes I’ll add sautéed spinach or peppers if they’re in the fridge. You can even toss in some riced cauliflower if you want it to feel more like a hash.

It’s hearty, hot, and easy to eat with a spoon—which somehow makes it taste even better after a workout.

📌 On longer training days, I’ll add diced avocado to bump up the fats. When it’s all in one bowl, I’m not wasting time plating it pretty. I’m just refueling smart.

Ingredients:

• Eggs
• Sausage (patties or ground)
• Shredded cheese
• Salsa or hot sauce (optional)
• Butter
• Garlic powder
• Spinach or peppers (optional)

Lunch – Cobb Salad with a Twist

By Day 6, it’s time to raid the fridge and build a beast of a salad.

Start with a bed of chopped romaine or mixed greens. Then load it up:

• Leftover chicken or turkey
• Crumbled bacon (you know you’ve got some left)
• Sliced hard-boiled egg
• Half an avocado
• A few pieces of diced tomato
• Crumbled blue cheese or feta

It’s basically a “keto power bowl” disguised as a salad. Tons of protein, healthy fats, and flavor. Drizzle with red wine vinaigrette (mix olive oil, red wine vinegar, Dijon mustard, salt & pepper), or just use ranch if that’s your jam.

This one’s a fridge cleaner. Leftover meat? Toss it in. A sad piece of cheese? Crumble it up. That lone boiled egg? It belongs here.

If you want to mix things up, add some olives or swap in a creamy garlic dressing.

Ingredients:

• Lettuce
• Chicken or turkey
• Bacon
• Hard-boiled egg
• Avocado
• Tomato
• Blue cheese or feta
• Olive oil
• Vinegar
• Mustard
• Salt
• Pepper

Keto Meal Plan – Day 7: Finish Strong

You made it to Day 7. That’s no small feat. Most folks give up way before now, but here you are. Let’s wrap this week up the right way—with real food, simple prep, and zero guesswork.

Breakfast – Keto Blueberry Pancakes

Yes, you can eat pancakes on keto. And no, they don’t have to taste like cardboard. I’ve been tweaking this one for years, and it’s my go-to when I want something that feels like a weekend brunch without wrecking my macros.

Here’s how I do it: toss 2 oz of cream cheese, 2 eggs, ½ cup almond flour, 1 tbsp coconut flour (optional), ½ tsp baking powder, a pinch of salt, and a handful of blueberries (about 10) into a blender. Add a splash of vanilla or cinnamon if you’re feeling fancy.

Pour the batter onto a hot griddle with butter and cook just like regular pancakes. Drop a couple of blueberries on each one before flipping. These come out fluffy and golden—like the real deal. I top mine with butter and a light drizzle of sugar-free syrup (Lakanto makes a decent one). But go easy—some people hit a stall with sugar alcohols.

And yeah, blueberries have a bit of sugar, but if you spread a quarter cup across a full batch, you’re totally fine. They’re one of the few fruits that play nice with keto.

Ingredients:

• Almond flour
• Coconut flour
• Eggs
• Cream cheese
• Baking powder
• Blueberries
• Butter
• Salt
• Vanilla/cinnamon (optional)

Lunch – Bacon Spinach Frittata

If you’re like me, by Day 7 your fridge probably looks like a half-finished puzzle—bits of bacon, a handful of spinach, maybe some eggs. Perfect. Let’s turn that into something you’d actually want to eat.

Crack 6 to 8 eggs in a bowl, add ¼ cup heavy cream, salt, pepper, and any herbs you’ve got (I’m a fan of rosemary or thyme). Stir in 3–4 slices of cooked bacon (chopped), a handful of spinach, and a good amount of shredded cheese.

Pour it into a greased oven-safe skillet or baking dish and pop it in the oven at 350°F (175°C) for about 20 minutes. What comes out is this puffy, golden frittata that’s basically a crustless quiche—greasy spoon energy, clean eating vibe.

Top it with a spoon of ghee or guac for some healthy fat. Eat it with a side salad or cucumber slices and boom—solid lunch, minimal fuss. I often save a slice for tomorrow’s breakfast.

Ingredients:

• Eggs
• Heavy cream
• Cooked bacon
• Spinach
• Shredded cheese
• Ghee or butter
• Salt
• Pepper
• Herbs

Dinner – Slow Cooker Mexican Shredded Beef Tacos/Bowls

This is the kind of meal that cooks while you do other things—my kind of Sunday night dinner. If you’ve got a chuck roast or short ribs, you’re golden. This works best when you start it in the morning or early afternoon.

Toss your beef into a slow cooker with spices (cumin, chili powder, oregano, coriander, maybe a dash of chipotle for smokiness), a few garlic cloves, some diced onion, ½ cup of tomato sauce (or chopped tomato), and about a cup of broth or water. A splash of lime juice or apple cider vinegar helps brighten it up. Let that thing ride low and slow for 6–8 hours until the beef falls apart.

Once it’s done, shred the meat with two forks right in the juices. You’ll know it’s ready when your whole kitchen smells like a taqueria.

Now serve it how you like:

• In lettuce wrap tacos or low-carb tortillas with avocado, sour cream, cheese
• Over cauliflower rice or shredded lettuce for a burrito bowl
• Stuffed into bell peppers and topped with cheese if you want to impress

It’s low in carbs, high in flavor, and you’ll have leftovers. Tomorrow’s problem, solved.

Ingredients:

• Beef roast or short ribs
• Onion
• Garlic
• Cumin
• Coriander
• Chili powder
• Chipotle or paprika
• Oregano
• Tomato sauce
• Beef broth
• Salt
• Pepper
• Lettuce or cauliflower rice for serving
• Avocado
• Sour cream
• Cheese

Dinner (Day 7 Wrap-Up) – Beef Lettuce Wraps + Leftover Magic

If you’ve got any of that beef left from last night—and you should—don’t overthink dinner.

Heat it up, grab a few big lettuce leaves or low-carb wraps, and assemble some beef wraps. Add a quick slaw made with cabbage, lime juice, a pinch of salt, and some mayo or sour cream.

Toss on some shredded cheese or avocado if you’ve got it.

You could also serve this with cauliflower rice sautéed with a little cumin and turmeric for that Spanish rice twist.

Reusing leftovers like this is key to keeping keto simple. You change the form, change the feel—and it doesn’t get boring.

Ingredients:

• Leftover beef
• Lettuce leaves
• Cabbage
• Lime
• Mayo or sour cream
• Avocado
• Cheese

✅ You Did It. One Week of Real Keto.

Seven days. That’s how it starts.

You made it through cravings, mental fog, maybe even the keto flu. But you’re here—and that’s a big deal.

This final day shows how far you’ve come. You’re not eating boring food. You’re not counting every carb with a calculator in hand. You’re eating smart, staying full, and learning how to make this work for your real life.

Now ask yourself:

• What’s one thing that felt easy this week?
• What was the hardest part?
• What do you want to keep going into next week?

Drop your answers in the comments or DM me on Threads. I want to hear how it’s going. Keep the momentum going—week 2 is where things really shift.

Let’s keep building.

FAQ: Can Running Help You Get Abs?

Q1: How long does it take to see abs from running?

Honestly? It depends. If you’re starting with a higher body fat percentage, you’re looking at a longer road—maybe several months or even a year. But if you stay consistent with running, clean up your eating, and throw in some core training, change will come.

Before you see a full six-pack, you’ll probably notice looser clothes and a flatter stomach. That’s progress too. I’ve coached people who started seeing definition in three months, and others who took a year. It all boils down to consistency, not magic.

Runner tip: Forget the mirror at first. Track your runs. Track how your clothes fit. Track how you feel. That’s where the real progress shows up first.

Q2: Can I get abs just by running?

If you’re running regularly and eating well, you’ll burn fat. And yes, that’s a huge part of revealing abs. But if you’re not doing any core work, your abs might show up kind of flat or undefined.

It’s like chiseling a statue—fat loss uncovers it, but strength training adds the detail. I’ve seen runners who dropped serious fat and had faint abs—decent, but not carved. Add a couple of 10-minute ab circuits a week, and those muscles pop way faster.

Plus, stronger abs help you run better. Win-win.

Q3: Will jogging give me abs, or do I need to run hard?

Jogging can absolutely help burn fat—especially if it gets you into a calorie deficit. But it’s not the fastest route. Think of it like walking toward your abs instead of sprinting there.

I love a good jog. But I mix in hill sprints, strides, and threshold runs when I want to speed things up—literally and physically. If you enjoy jogging and it helps you stay consistent, stick with it.

Just know it works better when paired with a few tougher efforts and a strong diet.

Q4: Do I need to run long distances to get abs?

Nope. You don’t have to log marathon mileage to shred belly fat. In fact, too much long, slow running without strength work can eat away at muscle.

I’ve been there—training for ultras and wondering why I looked more tired than toned. Shorter runs with intensity—like tempo runs, intervals, or fartleks—are calorie-burning machines.

A solid 25–40 minute session, done right, does more for fat loss than plodding for hours. Mix both if you enjoy long runs, but don’t force it. Train smart, not long.

Q5: What kinds of runs burn the most belly fat?

Intervals, hill sprints, tempo runs—those are the heavy hitters. They rev your heart rate, torch calories, and even keep burning fat after your workout. Research backs this up too: high-intensity efforts boost fat-burning hormones and metabolism way more than slow jogging.

That said, steady runs still matter. They’re easier on the body and let you log more total time. My personal formula? Two hard runs a week (like intervals or hills) plus a couple of chill, moderate runs. That combo keeps the fat burn going without frying your legs.

Q6: How often should I train abs if I’m running a lot?

Two to three times a week is plenty. You don’t need to hit abs every day—abs are muscles, and muscles need recovery too.

I like to tack on a 10-minute circuit after easy runs or on cross-training days. It doesn’t have to be fancy—planks, bicycles, leg raises, mountain climbers. What matters most is consistency.

Go slow, feel the squeeze, and don’t forget your lower back. A balanced core keeps your form strong, especially late in a race when fatigue hits.

Q7: Diet or exercise—what matters more for visible abs?

Tough question, but here’s the raw truth: if your diet sucks, your abs will stay buried—no matter how many miles you run. I’ve seen strong runners with zero ab definition because their nutrition wasn’t dialed in.

Most coaches say abs are “70% diet,” and I agree. That doesn’t mean running isn’t important—it builds the muscle, cranks up calorie burn, and boosts metabolism.

But if you want to see those abs? Clean up your eating first. Then train hard. That combo’s unbeatable.

Q8: Can I get abs if I only run 2–3 days a week?

Yes—if you’re smart about it. I’ve coached runners who trained just three days a week and still got visible abs. The trick? Make those runs count. Don’t just jog around the block.

Do one hard run (intervals, tempo, or hills), one longer run, and one moderate run.

On your off days, stay active—lift weights, walk, swim, whatever keeps your body moving. And as always, the food part makes or breaks it. If you’re eating clean and maintaining a slight calorie deficit, you’ll lose fat.

A few high-quality runs + smart eating = results.

Q9: What should I eat to help uncover six-pack abs?

Here’s what’s worked for me and my clients:

• Protein every meal. Chicken, eggs, tofu, fish—whatever fits your style. It helps with recovery and keeps you full. I shoot for 0.8 to 1 gram of protein per pound of bodyweight.
• Veggies and fruits. Load up your plate. Fiber, volume, nutrients—they’re the real fat-loss MVPs. Leafy greens, berries, peppers—don’t overthink it, just eat more plants.
• Clean carbs. Oats, brown rice, sweet potatoes, whole wheat pasta. These fuel your runs and don’t spike your blood sugar like refined carbs do.
• Healthy fats. Avocados, nuts, olive oil, fatty fish. Good for hormones, good for satiety. Just watch the portions—fats are calorie-dense.
• You’re not hungry—you’re probably just dehydrated. Drink more. Green tea is great too.
• Prepped meals. Keep healthy food on hand. If your fridge is full of junk, you’ll eat junk. Plan ahead.
• 80/20 rule. Eat clean 80% of the time. Leave 20% for life’s pleasures. One ice cream cone won’t kill your abs—but five a week will.

Real talk: You’re not just eating for abs. You’re eating to fuel your training, recovery, energy, and life. Eat like a runner, not like someone on a crash diet.

Final Word from Coach Dack

I’ve seen people run 60 miles a week and still not see abs. I’ve also seen weekend warriors with sharp six-packs because their nutrition and training plan were on point.

Abs aren’t magic. They’re just muscle under fat. Run smart. Eat clean. Lift a little. Be consistent. And when the mirror finally shows those lines? That’s proof of your grind.

Your turn:
What’s your biggest roadblock to getting visible abs?
Drop a comment or send me a DM—I want to hear where you’re at.

For Austin athletes and runners everywhere, performance isn’t just physical; it’s mental too. Athlete nutrition plays a big role in supporting both energy and focus. 

That’s why athlete health insurance can make a difference. If you have Aetna health insurance for athletes, you may be able to access expert support like a dietitian to help you eat smarter, train better, and take care of your long-term health.

In this article, we’ll break down the science of sports nutrition, what to watch out for, and how to get the right support, without breaking the bank.

What Every Runner Should Know About Macronutrients and Micronutrients

Macronutrients

Macronutrients are the main nutrients your body needs for energy and recovery. [1]

Carbohydrates

Carbohydrates are the main fuel for runners. They help refill glycogen, stored energy in your muscles and liver. [2] Athletes training about an hour a day need 5–7 grams of carbs per kilogram of body weight. For those doing 1–3 hours of daily training, the range goes up to 6–10 g/kg. Ultra-endurance athletes may need 8–12 g/kg to meet energy needs.

While low glycogen is linked to tiredness, research shows it’s not the only reason. Elite athletes can still perform after glycogen levels drop, likely due to adaptations such as improved fat utilization and the use of alternate fuel sources, including lactate. Still, getting enough carbs helps you avoid the dreaded “bonk.” [3] Great sources include oats, bananas, rice, and whole-grain bread.

Proteins

Protein helps repair muscles and supports recovery. The general Recommended Dietary Allowance is 0.8 g/kg/day for sedentary adults, but that’s not enough for athletes. Active people need around 1.4–2.0 g/kg/day. Endurance athletes may need 1.0–1.6 g/kg/day, while strength-focused athletes may require 1.6–2.0 g/kg/day.

Experts recommend eating 0.25–0.3 g/kg of protein soon after workouts to support muscle repair. Spreading protein across the day, every 3–4 hours, helps reduce soreness and boosts muscle growth. High-quality sources include lean meats, dairy, eggs, tofu, fish, and legumes. [4]

Fats

Fats provide steady energy, support hormone function, and help absorb fat-soluble vitamins. 

Fat should make up 20–35% of daily calories, with most coming from healthy sources like olive oil, nuts, seeds, avocados, and fatty fish. Omega-3s can aid recovery, ease muscle soreness, and improve heart rate variability during intense training.

That said, not all fats are created equal. Athletes should limit saturated fat to under 10% of daily calories and avoid trans fats. For runners, getting 250–2000 mg of EPA/DHA daily can help reduce inflammation and protect cardiovascular health. [5] 

Micronutrients 

Athletes also need micronutrients and electrolytes, which support muscle function, hydration, energy metabolism, and recovery.

Athletes can sweat out anywhere from 0.3 to 2.4 liters every hour during intense exercise. In ultra-endurance events like a 12-hour Ironman, that can add up to 11–12% of their body weight. In extreme conditions, like desert races or long hikes, people have lost up to 18% of their body weight in sweat when they couldn’t drink enough. [6]

Micronutrients like iron, vitamin D, calcium, and antioxidants support endurance, muscle strength, and immunity. Iron, in particular, is needed for red blood cell production and oxygen delivery, helping prevent fatigue and support aerobic performance.

The International Journal of Sports Nutrition and Exercise Metabolism reports that nearly 20% of competitive athletes are iron-deficient. This has been linked to lower VO₂ peak – the body’s max oxygen use during exercise – and a reduced chance of reaching elite endurance levels. For female athletes with iron-deficiency anemia, a study published in the Journal of Applied Physiology found that taking 200 mg of oral iron daily for 2 months improved VO₂ max by 7–18%, directly enhancing aerobic performance and energy output. [7]

Vitamin D supports muscle strength, bone health, and performance. When paired with calcium, it helps prevent stress fractures and can boost strength and sprint capacity in athletes with low levels.

A randomized controlled trial found that elite athletes who took 50,000 IU of vitamin D per week for 8 weeks improved their leg strength and sprint speed. Additionally, a meta-analysis also linked vitamin D to better VO₂ max and lower-body power, though results varied based on the athlete’s starting levels and the study type. [8]

Antioxidants like vitamins C and E help reduce oxidative stress from intense exercise, which can damage muscle cells and slow recovery. But research shows that high-dose supplements might interfere with redox signaling, which helps build mitochondria and improve how the body uses insulin. [9]

Experts now recommend athletes get antioxidants from whole foods like berries, citrus, leafy greens, and nuts, so you get the benefits without disrupting your body’s natural training adaptations.

The Link Between Digestion and Mental Health

The gut and brain are connected through what scientists call the gut–brain axis, a two-way communication system involving neural, immune, and hormonal signals. Known as the “second brain,” the enteric nervous system in your gut contains hundreds of millions of neurons and even produces neurotransmitters like serotonin. [10]

Exercise seems to boost this connection. Athletes often have more diverse gut bacteria and higher levels of short-chain fatty acids (SCFAs), which support brain function and lower inflammation. These gut microbes break down fiber into compounds like butyrate, which can cross into the brain and influence how it works. [11]

Some Lactobacillus and Bifidobacterium strains may produce GABA (the brain’s main inhibitory neurotransmitter) or serotonin precursors, which help regulate stress, mood, and fatigue by signaling the brain through the vagus nerve. [12]

What Every Runner Gets Wrong About Nutrition

Runners who train hard or for long hours can develop Relative Energy Deficiency in Sport (RED-S), a condition caused by low energy availability, when the body doesn’t get enough calories to support both exercise and basic functions.

This energy gap affects more than just performance. It can disrupt hormones, weaken bones, lower immunity, and impact mood. Signs include constant fatigue, frequent injuries, missed periods in women, and trouble focusing. [13] 

Another issue is gastrointestinal (GI) distress, or “runner’s gut” – nausea, cramps, or urgent bathroom trips during or after a run. It can be triggered by factors such as high fiber or fat intake, dehydration, stress, or eating meals at the wrong time.

The good news is the gut can be trained. Studies show that fueling gradually during workouts, starting with small amounts and increasing over 1–2 weeks, can reduce GI symptoms by about 47% and help your body absorb carbs better. [14]  Try experimenting during training: aim for 30–60 g of carbs per hour on long runs, stay hydrated, avoid last-minute diet changes, and test all foods and drinks ahead of race day.

Athlete Nutrition & Aetna Coverage

Runners need more than healthy food. A sports dietitian can create a plan that supports training, boosts recovery, and helps prevent low energy, stomach issues, and poor eating habits.

If you have Aetna health insurance, you may qualify to see an Aetna-covered dietitian for a customized nutrition plan. Many plans cover counseling for preventive care or chronic conditions, often without a doctor’s referral. Co-pays or co-insurance may apply; telehealth options are also available. 

To be sure, you can verify your coverage with Aetna to confirm your benefits.

Ready to Run Better?

Whether you’re running your first 5K or a marathon, what you eat matters; it affects how you feel, think, and run. 

Issues like RED-S or gut trouble can seriously impact your performance, but getting support early changes everything. A sports dietitian can build a personalized plan that works for your body and goals. But with Aetna and Health Loft, accessing expert help is now easier and more affordable than ever.

If you want to learn more, head over to runnersblueprint.com for even more tips on how to fuel smarter and run stronger.

Sources:

1. Espinosa‑Salas, S., & Gonzalez‑Arias, M. (2023, August 8). Nutrition: Macronutrient intake, imbalances, and interventions. StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK594226/ 
2. Cleveland Clinic. (2022, July 13). Glycogen. https://my.clevelandclinic.org/health/articles/23509-glycogen 
3. Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289 
4. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4, Article 8. https://doi.org/10.1186/1550-2783-4-8 
5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16, Article 53. https://doi.org/10.1186/s12937-017-0271-4 
6. Armstrong, L. E. (2021). Rehydration during endurance exercise: Challenges, research, options, methods. Nutrients, 13(3), 887. https://doi.org/10.3390/nu13030887
7. Radjen, S., Radjen, G., Zivotić‑Vanović, M., Radaković, S., Vasiljević, N., & Stojanović, D. (2011). Effect of iron supplementation on maximal oxygen uptake in female athletes [Article in Serbian]. Vojnosanitetski Pregled, 68(2), 130–135. https://doi.org/10.2298/vsp1102130r 
8. Zhang, L., Quan, M., & Cao, Z.-B. (2019). Effect of vitamin D supplementation on upper and lower limb muscle strength and muscle power in athletes: A meta-analysis. PLOS ONE, 14(4), e0215826. https://doi.org/10.1371/journal.pone.0215826 
9. Li, S., Fasipe, B., & Laher, I. (2022). Potential harms of supplementation with high doses of antioxidants in athletes. Journal of Exercise Science & Fitness, 20(4), 269–275. https://doi.org/10.1016/j.jesf.2022.06.001 
10. Calvani, R., Picca, A., Lo Monaco, M. R., Landi, F., Bernabei, R., & Marzetti, E. (2018). Of microbes and minds: A narrative review on the second brain aging. Frontiers in Medicine, 5, Article 53. https://doi.org/10.3389/fmed.2018.00053 
11. Dalton, A., Mermier, C., & Zuhl, M. (2019). Exercise influence on the microbiome–gut–brain axis. Gut Microbes, 10(5), 555–568. https://doi.org/10.1080/19490976.2018.1562268 
12. Xia, W., Li, X., Han, R., & Liu, X. (2024). Microbial champions: The influence of gut microbiota on athletic performance via the gut-brain axis. Open Access Journal of Sports Medicine, 15, 209–228. https://doi.org/10.2147/OAJSM.S485703 
13. Cabre, H. E., Moore, S. R., Smith-Ryan, A. E., & Hackney, A. C. (2022). Relative energy deficiency in sport (RED-S): Scientific, clinical, and practical implications for the female athlete. Deutsche Zeitschrift für Sportmedizin, 73(7), 225–234. https://doi.org/10.5960/dzsm.2022.546 
14. Amawi, A., AlKasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Abu Hammad, A., Bishtawi, T., Fataftah, B., Turk, N., Al Saoud, H., Jarrar, A., & Ghazzawi, H. (2024). Athletes’ nutritional demands: A narrative review of nutritional requirements. Frontiers in Nutrition, 10, Article 1331854. https://doi.org/10.3389/fnut.2023.1331854 

Calf Pain & Running – Real Answers from the Road

Q: Why do my calves hurt after running?

Let’s be honest—calf soreness is part of the running life, especially when you’re pushing harder than your legs are ready for. It usually shows up when you jump into more mileage, hammer a hill session, or start toe-running like you’re chasing a 5K PR.

The calves—mainly your gastrocnemius and soleus—take the brunt of that force.

Most of the time, it’s just muscle fatigue or a minor strain from overreaching. Nothing serious. I’ve had those days where I climbed one hill too many and felt like I’d been walking on bricks the next morning. But if the pain is sharp or sticks around for days, it could be a tear. Don’t ignore that.

Also—don’t forget hydration and electrolytes. Calf cramps are common if you’re low on fluids or salts. I’ve bonked mid-run just because I underestimated how much I was sweating. Your calves feel it first.

Q: How can I relieve sore calves from running?

Here’s what I do when my calves feel trashed:

• Rest. Let your legs bounce back.
• Stretch: Wall calf stretch, downward dog—30 seconds each side, no bouncing. I treat those stretches like brushing my teeth—non-negotiable.
• Foam roll: Yeah, it hurts. But it works. Gets the blood flowing and smooths out the knots.
• Ice, then heat: Ice right after a hard run. Later that day or the next, switch to a warm bath or heat pack.
• Compression socks: Love them. Especially post-long run.
• Feet up + rehydrate: My go-to combo—banana and a sports drink.

Q: Is it okay to run with calf pain?

It depends.
If it’s that dull, achy “I trained hard” feeling, I’ll still lace up—but I keep it easy. No hills, no speed work.

But if it’s sharp or I start limping? Game over.
I’ve learned the hard way that pushing through real pain never ends well.
I once ran through a mild strain and ended up off running for three weeks. Not worth it.

Rule of thumb: If you have to change your stride to keep running, it’s time to stop.

Q: What stretches help tight calves from running?

These are my go-to calf stretches:

• Wall Calf Stretch – Heel stays down, back leg straight. Targets the gastrocnemius.
• Bent-Knee Calf Stretch – Same stance, but bend the back knee. That hits the soleus.
• Downward Dog – Classic yoga pose that stretches both calf muscles at once. I like to pedal my feet out during this one.

Hold each stretch for at least 30 seconds. No bouncing.
I usually do them right after my run while I’m still sweaty. That’s when the muscles respond best.

🟠 Runner challenge: How often do you stretch after a run? Be honest.

Q: How can I prevent calf pain when running?

Here’s the short answer:
Don’t overload, warm up, get strong, and stay hydrated.

Let’s break it down:

• Ease into training – Follow the 10% rule. I always tell my runners: consistency beats intensity.
• Dynamic warm-up – I do leg swings, calf pumps, a short jog. Don’t just blast out the door.
• Strength work – Calf raises, eccentric heel drops, and seated bent-knee raises twice a week. This stuff prevents injuries.
• Stretch and foam roll – Especially after hard or hilly runs.
• Hydration and electrolytes – Don’t wait until you cramp. I hydrate the night before long runs, not just during.
• Wear the right shoes – And replace them every 300–500 miles. I’ve learned not to push shoes past their limit—it’s not worth the extra calf soreness.

🟢 Your move: What’s your weak link—strength, hydration, or mileage jumps?

Q: Why are my calf muscles tight while running?

This one hits close to home. I’ve had runs where my calves feel like they’re made of rope five minutes in.
Usually, it’s a warm-up issue. Or my pace is too hot, too soon.

Other causes?

• Running form – If you land on your toes or push off too aggressively, your calves do extra work.
• Shoe transition – Moving to a lower-drop or zero-drop shoe without easing in? Guaranteed calf tightness.
• Weakness – Sometimes your calves tighten to protect themselves from overuse because they’re not strong enough yet.

Once I started doing more strength and mobility work, this happened way less.
Don’t skip it.

Q: What are the best exercises to strengthen calves for running?

I’ve rotated through a lot of calf drills. These are the ones I always come back to:

• Single-Leg Calf Raises – Start with bodyweight. Add weight as you progress.
• Eccentric Heel Drops – Step up on both feet, lower down slowly on one. Game-changer for Achilles resilience.
• Bent-Knee Calf Raises – Either seated or in a wall sit. Great for the soleus (your endurance engine).
• Jump Rope/Ankle Hops – Builds power and endurance. I throw in a minute or two after a warm-up.
• Toe & Heel Walks – Perfect for working both sides of your lower leg. I do these barefoot to really light up the stabilizers.

Train these 2–3x a week.
They’ll help you push harder, recover faster, and avoid those annoying injuries.

🦵 Quick check-in: Are your calves strong enough to handle your goals?

Final Note

Have more questions about calf pain, running strength, or recovery?
Drop them below or shoot me a message—I’ve been there, and I’ve coached runners through all of it.

Let’s keep running strong, one step at a time.

—David Dack 🏃‍♂️

Running in the Heat: How to Survive (and Even Thrive) When It’s Scorching

Let’s be honest—running in the heat sucks. But that doesn’t mean you have to quit when the temps rise above 70°F (21°C).

You just need to be smarter about it. Here’s what’s worked for me and the runners I coach.

Hydrate Before You’re Thirsty

If you wait until you’re parched mid-run, it’s already too late.

I start drinking extra fluids the evening before a morning run—especially if I know it’s going to be a cooker. Once you’re out there, don’t guzzle. Sip. A few small gulps every 10–15 minutes helps your body absorb water better without turning your stomach into a washing machine.

Going for 30 minutes or more? Bring water or a light electrolyte drink with you.

My go-to in Bali? Coconut water. It’s natural, loaded with potassium, and easy to find after a run. Afterward, rehydrate right away—don’t wait till your mouth feels like sandpaper.

Don’t Wear a Sauna

You’d be amazed how many runners wear heavy cotton tees in 90-degree weather and wonder why they’re overheating.

Ditch the cotton. Go with light, moisture-wicking gear—the kind that lets your sweat evaporate so your body can cool down. Think light colors, breathable materials, and minimal layers.

Personally, I wear a singlet or just go shirtless on crazy hot days. A visor helps shield your face while letting heat escape from your head.

And don’t forget sunscreen—a sunburn messes with your body’s cooling and makes hydration harder.

Adjust Your Pace—Big Time

Hot days are not PR days.

I tell my athletes: “Run by feel, not by your watch.” A pace that feels easy in cool weather might feel like torture in the heat. It’s not weakness—it’s physiology. The body works harder to cool itself, and you need to respect that.

I often cover my GPS screen or switch to heart rate or effort mode. If it’s brutal out, cut the run short or switch to a run-walk. No shame in that.

I’d rather see someone finish strong than crawl home wrecked. There’s no trophy for heatstroke.

Time It Right—or Get Cooked

Unless you like suffering, avoid running between 11 a.m. and 4 p.m. That’s the oven.

I’ve become a devout sunrise runner because it’s the only time Bali dips below 80°F. If you can’t run early, go late. And if both fail, find shade: tree-lined trails, parks, the shady side of buildings.

Sometimes, your best option is an indoor treadmill.

It’s not “toughing it out” to run through dangerous heat—it’s risking your health for no good reason.

Don’t Ignore Red Flags

I learned the hard way during a race in Solo. I felt dizzy, my heart was pounding, and then—nothing.

Woke up in the hospital.

So now, I don’t mess around. If you feel nausea, chills, dizziness, or your sweat stops even though you’re hot, stop running immediately. Find shade. Call someone. I carry my phone on hot runs for exactly this reason.

Your pride won’t save you from heat exhaustion.

Cool Off Mid-Run

Water isn’t just for drinking—use it to cool your skin.

Splash some on your neck, arms, or head. Some runners tuck ice cubes into their hat or bra strap. During races, I grab two cups at aid stations—one to drink, one for my head. A soaked bandana or buff around the neck works great too.

And yeah, if you spot a sprinkler? Run through it.

Childhood rules apply.

Bottom Line: Don’t try to conquer the heat—work with it. Respect it. Your pace may drop now, but when cooler weather rolls in, you’ll feel like you’re flying.

That contrast is real. Every sweaty mile you grind out now is building future strength.

Your Turn: How do you handle hot runs? Got a trick I should try? Let’s hear it.

Running in the Cold: Tips for When You Can’t Feel Your Face

On the flip side, running in the cold takes its own kind of mental toughness.

But if you layer right and prep smart, it can actually feel refreshing. I used to dread it—but now I kind of love it.

We’re talking about anything near freezing (32°F / 0°C) and below—when your breath fogs and your fingers go numb.

Layer Like a Pro (Not a Snowman)

The trick is to dress for how you’ll feel 10–15 minutes into the run, not how you feel the second you step outside.

You should feel slightly chilly at the start—if you’re cozy before mile one, you’re gonna be drenched in sweat by mile two.

Here’s my go-to setup:

• Base layer: snug and moisture-wicking
• Mid-layer: something warm like a thin fleece or wool top
• Top layer: windbreaker or water-resistant jacket if it’s gusty or wet

For legs, thermal tights or lined pants usually do the trick.

And remember—running will heat you up. A good rule is to dress as if it’s 15–20°F warmer than it is.

Warm Up the Coldest Bits

Your hands, ears, and nose take the worst of it.

Wear gloves or mittens (mittens are warmer, trust me). A beanie or thermal headband covers your ears and keeps you from losing a bunch of body heat.

Personally, I start with a warm hat, then sometimes swap to a lighter headband halfway through.

I always bring a buff or neck gaiter—you can pull it over your mouth to warm the air or use it as a face shield when the wind kicks in. Wool socks are clutch for warm toes. And don’t forget lip balm—cracked lips are no fun.

Bonus Cold Tip: Don’t skip your warm-up. Your body takes longer to loosen up in cold temps, so do some dynamic drills indoors before heading out. Jumping jacks, high knees—get the engine running first.

Warm Up Before You Step Outside

In the summer, it’s easy—lace up, step out, and go. But winter’s a different beast. If you roll off the couch straight into freezing temps, your legs are going to hate you. I’ve learned to treat cold-weather runs like a mission: prep before launch.

Before I head out, I do a quick routine indoors—some leg swings, high knees, or jogging in place. I’m not trying to get sweaty, just warm enough so the first few minutes outside don’t feel like a slap in the face. Trust me, your muscles will thank you, and you’ll lower your risk of a nasty pull or strain.

Don’t Skip Water—Yes, Even in the Cold

Cold tricks you. You’re not drenched in sweat, so you assume hydration doesn’t matter. But you’re still losing water—every exhale sends out moisture (that visible fog in the air? That’s your hydration floating away). And under those layers, you’re sweating more than you realize.

So yes, drink up. Hydrate before and after your run. On longer efforts—anything over an hour—bring water with you. Pro tip: tuck your bottle into your vest or inside your jacket if it’s below freezing. One time, I went to take a sip at mile five and found my nozzle frozen solid. Lesson learned.

Watch Your Step—Winter’s Tricky

Running on ice or snow isn’t about pace—it’s about staying upright. If things are slick, slow down. Shorten your stride. Be cautious on hills. And if it’s sketchy out, grab traction devices like Yaktrax or even DIY screw shoes.

I’ve had runs where fresh snow made everything feel magical—but it also worked my legs twice as hard. It’s like running in sand, and the real danger is hidden ice underneath. Know your route. Lift your feet a little higher. And wear reflective gear—it gets dark fast in winter, and drivers aren’t expecting runners zipping by during a snowstorm.

Don’t Sit in Wet Clothes

I’ve made this mistake too many times—finish a run drenched from sweat or snow, then stand around talking or scrolling. Big no-no. Your core cools fast after the run, and wet clothes can push you toward hypothermia.

Now I keep a dry hoodie in the car or by the front door. Some days, I skip my cool-down walk just to get indoors faster. A hot shower or even just a warm drink can reset your system.

Winter running isn’t just about getting through the miles—it’s about what you do right after, too.

Know When to Call It

Being tough doesn’t mean being reckless. I’ve bailed on runs when the roads were sheet ice or the wind chill was brutal. That’s not weakness—that’s wisdom.

Watch for warning signs: numbness that won’t go away, tingling fingers or toes, skin turning white or hard. These can be early signs of frostbite.

And if wind chill is way below zero? Adjust your plans. Do a shorter loop. Hop on the treadmill. Or just take the day off and save your legs for better weather.

Cold Runs Build Grit

Some of my most unforgettable runs happened in weather that made my neighbors look at me like I was insane. But man, finishing those runs? It makes you feel invincible.

There’s something about seeing your breath, hearing the crunch of snow under your feet, and watching the sun rise as you cool down. No traffic, no noise—just you and the cold, and the feeling that you’ve already done something hard before most people even woke up.

Find What Weather Works for You

After years of coaching and running in all kinds of conditions, here’s what I’ve figured out: the “perfect” running weather is personal.

Sure, research shows around 50°F is where most runners hit their peak performance. But running isn’t just about PRs—it’s about the journey, the mindset, and the memories.

I used to obsess over the forecast. If it was too hot or cold, I’d already be mentally checked out. Not anymore.

Now, I take each run as a challenge. Hot day? Good. Time to toughen up. Cold day? Great. Coffee after will taste even better.

Some of my hardest days—like that half marathon in Solo where I ended up in the ER—taught me to respect the weather, not fear it. And to adjust when needed.

You’re not always going to race or train in perfect conditions. That’s life. But if you can learn to roll with it, you’ll be better for it.

And when you do get that golden day—say, 55°F with a slight breeze and dry air—it’ll feel like magic.

Your Ideal Weather Might Surprise You

Maybe you find you thrive in cool drizzle. Or maybe summer nights just feel easier on your joints. The key is to notice.

What runs feel best? What times of day work for you? Start building your schedule around those conditions.

That said, don’t always chase comfort. Mix it up. Run in the rain. Slog through a hot afternoon. It builds grit. It makes you adaptable.

And it keeps you from panicking when race day throws you a curveball.

In the end, there’s no one-size-fits-all “best” temperature for running. There’s just what works for you.

Use science and common sense as your guide—but trust your experience, too. I used to think I’d never enjoy running in Bali’s heat and humidity.

Now I’ve found a rhythm. And when I visit cooler places, I love that, too.

Wherever you are, whatever the weather—there’s a way to make it work.

You Crushed Your Long Run. Now Recover Like It Counts.

You crushed your long run. Nice work.

But don’t make the rookie mistake of thinking your job’s done. What you do after that run? That’s where the real gains lock in.

I used to be the guy who thought recovery was for softies. More miles, less rest—until that mindset chewed me up and spat me out with a bunch of annoying injuries.

Now? I treat recovery like training. Because it is.

1. Rehydrate Like You Mean It

First thing after I stop my watch? I chug water.

Doesn’t matter if it’s hot or chilly out—your body just sweated out a ton.

You don’t need to down a liter in 30 seconds (your gut will hate you for that), but keep sipping. I usually finish whatever bottle I had during the run, then keep one within arm’s reach all day.

And if it was a sauna-like run or anything over 90 minutes? I reach for electrolytes or—yep—chocolate milk.

It’s not just for kids. It’s got that nice carb-protein-sodium combo that helps refill the tank.

Pro tip: your pee shouldn’t look like orange juice. Pale yellow = good. Weird tip, but hey, runners talk pee a lot.

2. Refuel with Carbs + Protein—Fast

You’ll hear people talk about this “30-minute window” for refueling. It’s not gospel, but sooner is definitely better.

You just drained your glycogen tank—get some carbs and protein in you. I’m talking smoothies, PB&banana toast, yogurt with granola, whatever works.

My go-to? A banana, frozen berries, protein powder, and almond milk in the blender. Fast, cold, satisfying.

And trust me—if you eat something now, you won’t go full caveman on the fridge 2 hours later.

Backed by research, too: combining carbs with protein post-run can help reduce soreness and speed up recovery.

Anecdotally, I feel like a completely different runner the next day when I nail that snack.

3. Cool Down & Stretch – Even When You’d Rather Flop

The moment you hit your front door, don’t collapse on the couch.

Walk for 5–10 minutes instead. Let your heart rate come down. Get the blood moving.

I sometimes add a lap around the block or use that time to answer texts I ignored during the run.

Then stretch the usual suspects—quads, hammies, calves, hips, glutes. Keep it easy: 20–30 seconds each. No bouncing. No pushing to pain.

This isn’t punishment. It’s maintenance.

My favorite? Legs up the wall.

Just lie on the ground and throw your legs up against a wall. It drains blood from your legs and helps with that “heavy” feeling.

Two minutes of that post-run is bliss.

4. Foam Rolling: Hurts So Good

If you’ve got a foam roller or massage gun, now’s the time.

I roll my calves, IT bands, and quads. Hurts like hell in the moment, but it helps break up tight fascia and keeps those muscles loose.

Even a tennis ball under your feet or glutes can make a difference. Don’t overdo it—2 to 3 minutes per area is plenty.

I sometimes book a real massage after big training weeks as a little gift to future me. Not mandatory, but if you’ve got the means? Totally worth it.

5. Rest Like It’s Part of the Plan (Because It Is)

You should already have a rest day baked into your week.

Long runs = big stress. You gotta let your body process the work. I’ve seen runners skip this part—usually ends in frustration or injury.

Personally, I long run on Saturday and keep Sunday sacred. Either full rest or something chill like a beach walk or a lazy bike spin.

There’s a great quote I saw on Reddit: “Rest is part of training. That’s when you actually adapt.” Couldn’t agree more.

I used to run every day in college. Big mistake. One month of knee pain taught me the hard way.

These days? I take rest days seriously. You should too.

6. Sleep Like a Champion

You need sleep—more than you think.

It’s where your body does the deep repair: rebuilding muscle, restoring hormones, fixing micro-tears.

After a long run, I try to go to bed an hour earlier if I can. I also eat a bit more, because my hunger goes up like clockwork.

Don’t fight it—just make sure the calories are quality, not junk.

Also, keep tabs on how your body feels the next day.

Some soreness is normal—DOMS (Delayed Onset Muscle Soreness) peaks 24–48 hours post-run.

But sharp pain? That’s your body raising a red flag.

Ice it. Back off if needed. Swap a run for a walk or a swim.

I’ve skipped runs just to protect a little niggle, and 9 out of 10 times, it kept me from a full-blown injury. That’s smart training.

7. Celebrate, Reflect, and Keep Learning

This part gets overlooked, but it matters.

Whether you ran your longest distance or just felt strong, celebrate that. Reflect. Write it down.

I keep a journal where I note what worked and what sucked—fueling, pacing, gear, you name it.

Had a rough patch at mile 10? Write it down. Maybe you needed more electrolytes.

Felt amazing thanks to new socks? Boom—lock that in.

And hey, share your win. Post that sweaty selfie or tell your crew.

Motivation multiplies when you share it.

I love hearing from runners who crushed their first double-digit run—it fuels the whole community.

One Reddit user said they felt like a zombie the day after an 8-miler.

The top comment? “Rest harder.” That’s real.

Another shared how one chocolate milk and a rest day post-long-run reduced their next-day fatigue massively.

Your Turn

How do you recover after a long run? Any rituals, snacks, or stretches that work for you?

Drop a comment—I’m always looking to steal good ideas.

And remember: recovery isn’t the cherry on top. It’s the engine that keeps your training moving forward.

#RecoveryIsTrainingToo #RunSmart

Long Run FAQs – Real Talk for Real Runners

Q1: What’s considered a long run if I’m just starting out?

If you’re new to running, a “long run” isn’t some epic 20-miler. It just means longer than what your body’s used to.

For most beginners, that’s somewhere around 4 to 5 miles or about an hour of running at an easy pace.

Heck, when I first got into running, anything over 30 minutes felt like an odyssey.

The goal isn’t to chase someone else’s number—it’s about stretching your comfort zone bit by bit.

Some runners I coach hit 6 miles and feel like rockstars. That’s a win.

So yeah, if it feels long to you, it counts.

Q2: How do I get ready for a long run—especially my first one?

Here’s what I tell my new runners: control what you can so your brain doesn’t freak out halfway through.
Here’s my go-to checklist:

• Plan your route. Know where the water stops or bathrooms are.
• Prep gear the night before: shoes, tech clothes, socks (no cotton, please).
• Eat right the night before. Stick to carbs like rice or pasta. Skip anything spicy unless you want to risk pit stops.
• Light breakfast 1–2 hours before: banana, toast with PB, half a bar—something easy.
• Hydrate early, not just during the run.
• Warm up properly—some leg swings, light jogging, or even a brisk walk for 5–10 minutes.
• Start slower than you think. I’m serious. First mile should feel almost boring.
• Mentally chunk it up. Don’t look at it as a monster run. Run to that tree. Then that corner. One bit at a time.

I also tell my runners to let someone know you’re heading out, bring your phone, and carry cash or a card just in case.
Especially if it’s hot out—hydration isn’t optional.

Q3: What pace should I run on my long runs?

Easy. Slower than you think. That’s the whole point.

You should be able to chat in full sentences without gasping. If you can’t talk, you’re going too fast.

I usually say aim for 1–2 minutes per mile slower than your 5K race pace.
Not sure of your 5K pace? No worries—just run at a pace that feels easy and relaxed.

One of my running mantras?
“You should finish your long run feeling like you could’ve gone a bit further.”
That means you nailed it.

Q4: What if I’m training for a 5K or 10K—shouldn’t I run long runs fast?

Nope. That’s a rookie mistake.

Even for shorter races, long runs should be slow and steady.

If you’re training for a 5K, your long run might be 5–8 miles, but pace it 90 seconds (or more) slower than your race goal. Same deal for a 10K.

This isn’t about testing speed. It’s about building your aerobic engine—the kind that helps you run your race pace comfortably.

Save the fire for speed workouts.
Long runs are your base.

Q5: Can I walk during a long run?

Hell yes. Walk breaks aren’t cheating—they’re smart.

A lot of new runners I coach use the run-walk method—like 10 minutes of running, 1 minute walking.
It helps manage fatigue and gets you to the finish line without crashing.

Just make your walk breaks intentional, not desperation mode. Even seasoned marathoners walk at aid stations to get fluids down.

Bottom line: finish strong > suffer through.
Use walk breaks as tools, not a last resort.

Q6: What if I feel like quitting mid-run?

We’ve all been there. That mid-run moment when your brain screams “just stop.”
Here’s what I do when that hits:

• Dial it back. Slow down. Shift to a jog. Or go into a run-walk pattern.
• Zoom in mentally. Don’t obsess over the miles left. Just run to the next pole, tree, or shadow on the road.
• Fuel up if you haven’t. Low energy sneaks up quick. A gel or even a handful of raisins can do wonders.
• Mantra time. I’ve repeated “one step at a time, you’ve got this” more times than I can count.
• **Switch it up—**your playlist, route, even your posture. A small change can reset your brain.

And if you have to cut it short? It’s okay. Don’t guilt-trip yourself. Learn from it and bounce back stronger next week.

After a tough long run, I always debrief with myself: Was I tired? Hungry? Stressed? Then I fix the issue before the next one.

Q7: How do I carry water or fuel?

Plenty of options—find what doesn’t annoy you after mile 5.
Here’s the breakdown:

• Handheld bottle: Great for under 10 miles. I like ones with a small zip pocket for gels or keys.
• Hydration belt: If it doesn’t bounce, it’s gold. Just make sure it fits snug.
• Hydration vest: My go-to for anything over 12 miles, especially trails. Carries fluids and gear.
• Stashing: I’ve hidden bottles behind trees or scooters in Bali. Loops work too—set a water station at your house or car.
• Gels and chews: Shorts with pockets or a small belt help. Some folks even tuck gels in their socks or sports bra straps.

Pro tip: Train with whatever setup you’ll use on race day. No surprises on the big day.

Q8: What other workouts help besides the long run?

Long runs are key, but mixing it up builds resilience and endurance.
Here’s what I like to throw into a beginner’s week:

• Easy base runs: Your bread and butter. Short, relaxed runs build mileage and confidence.
• Hills: Sneaky strength training. Run up, jog down, repeat. Four to six repeats can transform your stamina.
• Fartleks: Swedish for “speed play.” Throw in short bursts of faster running during an easy run—nothing structured, just have fun with it.
• Intro tempos: Not full gas. Think “comfortably hard” for a mile or so sandwiched between easy running.
• Cross-training: Can’t run every day? Bike, swim, or hit the elliptical. Cardio without the pounding.

Stick with consistency and slow progression, and your engine will grow.
You don’t need to go hard every day to improve—you just need to keep showing up.

Q9: How do I stay sane during long runs?

Here’s the honest truth—they’re not always exciting.
Sometimes you’re out there with just your legs, sweat, and thoughts.
Here’s how to beat the boredom:

• Podcasts or audiobooks: A good mystery has made me run extra miles just to hear what happens next.
• Running buddies: Talking makes time fly. Even running part of the route with someone helps.
• Change the route: New scenery = new energy. Bali made this easy for me—temples, jungle trails, beach paths. Total brain candy.
• Mental games: Count your steps, repeat a mantra, play the alphabet game with things you see on the route.
• Pace play: Plan a little burst at mile 6. Even just knowing it’s coming breaks the run into chapters.

Sometimes though, embrace the quiet.
Long runs are where I’ve processed life stuff, brainstormed blog ideas, and found peace.
Don’t fear the boredom—it’s part of the magic.

Q10: How do I recover after a long run?

Recovery is where the growth happens. No shortcuts here.
My golden rules:

• Hydrate fast. I mean it—within 10 minutes.
• Eat within 30–60 minutes. Protein + carbs = muscle repair. Chocolate milk, smoothie, sandwich—whatever works.
• Stretch lightly. Hit your hammies, quads, and calves.
• Foam roll. My IT bands hate me if I skip this.
• Rest. Monday is usually a no-run day if I long run Sunday.
• Warm bath or legs-up-the-wall. Super relaxing and helps with blood flow.
• Sleep like a champion that night. Your body rebuilds during rest.

Soreness is normal. Pain isn’t.
If something feels off, don’t tough it out—deal with it early.

And don’t forget: the long run is the stressor—recovery is the upgrade.
You need both to level up.

Final Thoughts

If you’ve made it this far, you’re serious about running. And that’s what separates runners from the rest.

The long run will transform you—not just physically, but mentally. It teaches patience, grit, and belief.
I’ve seen runners start at 2 miles and six months later crush 10 like it’s nothing.
That quiet confidence sneaks up on you—and suddenly, you’re the one saying, “I did that.”

So lace up. Pick a route. Start slow. And enjoy the miles.

What’s your next long run goal?
Drop it below—let’s get after it.

Let’s Get One Thing Straight: Your Long Run is Not the Time to Wing It with Food or Hydration

This is your dress rehearsal for race day—and trust me, you don’t want to mess it up.

I’ve made every fueling mistake in the book: greasy pizza the night before, skipping breakfast, forgetting water. I’ve cramped, bonked, and jog-walked home more times than I care to admit.

But that’s how I learned what works—and what seriously doesn’t.

The Night Before: Fuel, Don’t Stuff Yourself

The night before a long run isn’t about loading up like it’s an eating contest. It’s about eating smart.

You want carbs—yes—but the kind that sit well. Your muscles store carbs as glycogen, and that’s the fuel you’ll burn through once the miles start adding up. But don’t treat this as an excuse to inhale three bowls of fettuccine Alfredo.

Too much heavy food, and you’ll wake up feeling like a bloated sack of regret.

What works for me? Something simple. Grilled chicken with rice and steamed veggies. Or a light pasta with a tomato-based sauce.

And if I’m craving pizza? I go for a thin-crust margarita—not some triple-meat cheese bomb.

I learned the hard way. Years ago, I devoured a large pepperoni pie before a 12-miler. Next morning, I felt like I was running with a brick in my gut. Made it 4 miles before the cramps had me curled over a trash can.

Oh, and watch your fiber. A massive kale salad at 9 p.m.? You’re just asking to spend half your long run looking for a bathroom.

Eat your greens, but maybe at lunch—not dinner.

Morning Fuel: Top Off the Tank

I’m not a fan of fasted long runs for most runners. Unless you’re training for a specific fat-adaptation goal, start your long run with something in the tank.

Doesn’t need to be fancy—just easy to digest and not too heavy. Think 200–300 calories, mostly carbs with a bit of protein. Keep the fats and fiber low, or you’ll regret it around mile three.

Here are some real-life winners:

• Banana with nut butter – A classic. Easy carbs plus a small smear of almond or peanut butter. One tablespoon. Not half the jar.
• Toast or bagel with jam – Fast fuel. If I’m short on time, even plain bread does the job.
• Oatmeal – If I’ve got at least an hour to digest, I’ll go with a small bowl. Add a banana slice and a sprinkle of salt.
• Half an energy bar – Just read the label. Some are loaded with fiber and nuts—avoid those unless you’ve got a gut of steel.

And coffee? Totally personal.

I drink a small cup because, let’s be real, it helps “clear the pipes” before the run.

Just don’t chug three cups and expect smooth sailing.

Aim to eat 1 to 2 hours before your run.

If you oversleep or need to be out the door fast, grab half a banana or a small sports drink, then fuel early during the run.

Fueling During the Run: Don’t Wait for the Wall

Once your run hits the 90-minute mark, your glycogen tanks are on a timer. Wait too long, and you’ll hit the wall—legs heavy, head foggy, zero bounce.

I’ve been there. It sucks.

So here’s the move: start fueling around 45 minutes into your long run. Then hit it again every 30–45 minutes.

I go with energy gels. Easy, fast, portable. But I fought using them for years because I thought they were just for elites. Meanwhile, I was bonking every time I went over 10 miles.

Once I got over myself and started using gels regularly, my runs changed. I stayed steady, finished strong, and actually started looking forward to the second half.

Don’t like gels? No problem. Try:

• Half a banana
• Gummy bears or raisins
• A handful of pretzels (for salt)
• Chews or sports drinks

Find what sits well in your stomach.

I’ve tried just about every flavor and brand out there. Espresso gels give me rocket fuel energy, but some berry ones feel better when I’m already a bit queasy.

Test them in training, not on race day.

Pro tip: wash everything down with water. Helps your gut absorb the carbs faster and keeps sloshing to a minimum.

Hydration: More Than Just Water

If your run is under an hour and it’s cool out, you can probably skip the water bottle.

But anything longer—or if it’s hot and humid—you need to drink.

Dehydration is sneaky. I’ve run long in Bali’s brutal heat thinking I was fine… until I finished dizzy, covered in salt crystals, and barely able to walk home.

Rule of thumb? Sip every 15–20 minutes. Don’t chug.

Little, frequent sips are easier to handle. For runs over 90 minutes, I’ll add electrolytes to my water or go with a sports drink.

Your body doesn’t just lose water when you sweat—it loses sodium and other minerals, too.

Skip them, and you might start cramping or feeling fuzzy.

I usually carry a soft flask or wear a hydration belt. And if I know I’ll pass warungs or public taps, I’ll plan to refill there.

Quick warning: Just because it’s cool out doesn’t mean you’re not sweating.

I used to underestimate how much I lost on “mild” days—until I started tracking my intake and felt the difference.

So listen to your body, and drink smart.

After the Run: Don’t Skip the Refuel

You just ran for 90 minutes or more. Your body’s begging for fuel. Don’t make it wait.

Within 30–60 minutes after you’re done, eat something with carbs and protein. Could be:

• A smoothie with protein powder
• Chocolate milk (runner’s gold)
• Yogurt and granola
• Sandwich or eggs and toast

And keep drinking. Especially if it was hot out.

Even just water is fine, but electrolytes can help if you were drenched.

A Word on Fasted Runs & “Suffer Training”

Look, I get it. You’ll hear runners brag about doing 2-hour runs on zero food or skipping water to “toughen up.”

Unless you’re training for an ultra under guidance, skip that noise. There’s no medal for making your training run miserable on purpose.

Same goes for caffeine, salt tabs, “only drinking to thirst,” etc. Everyone’s got their thing.

My advice? Use training to test what works for you. You want to show up to race day with your fueling dialed in like clockwork—not wondering if that random gel flavor will turn your stomach inside out.

Over time, you’ll figure out what combo keeps you strong.

Mine? Small breakfast, caffeine gel at 45 minutes, one every 40 mins, sip water every 20 minutes, and no pizza the night before. Ever again.