Cross Training For Runners

Are you the kind of runner who enjoys kicking back with a drink after a grueling run? I mean, who doesn’t, right? There’s something about that post-run beer or glass of wine that feels like the ultimate reward.

But here’s the deal: while alcohol can be relaxing, it’s also a bit of a wildcard when it comes to your running game. Whether you’re a fitness fanatic or training for a big race, understanding how alcohol can impact your performance and overall well-being is essential.

So, where should you draw the line between that enjoyable post-run drink and potential drawbacks? Well, fret not because today we’re diving headfirst into the world of alcohol and its effects on your running performance and recovery.

Ready to uncork the truth about running and alcohol?

Let’s get started.

The Impact Of Alcohol

When you enjoy an alcoholic drink, your body becomes a battleground, with your liver leading the charge. It’s responsible for breaking down alcohol into something called acetic acid.

Fancy, right?

But here’s where the adventure begins. Once alcohol enters your stomach and heads for your bloodstream, it embarks on a world tour inside you. It visits nearly every organ, with your brain being the VIP destination.

Now, in your brain, alcohol starts messing with the connections between your nerve cells and your brain’s pleasure pathways. The result? You might feel more relaxed, your inhibitions lower, and your judgment a bit compromised.

It’s like the “chill-out” switch has been activated.

But we all know there’s more to the story. We’ve had those moments when we’ve had a bit too much, right? Alcohol’s effects can vary from person to person. Your Blood Alcohol Content (BAC) is like your alcohol fingerprint, influenced by factors like gender, size, and age.

But it doesn’t stop there. Your emotional state, personality, history with alcohol, what’s in your stomach, your mood, surroundings, stress level, and more can all impact how alcohol affects you.

It’s like a wild ride with unpredictable twists and turns.

The Good Side of Alcohol

As you’re probably gathering, alcohol isn’t all doom and gloom, especially when it’s enjoyed in moderation. If you’re a responsible drinker and take good care of yourself, you might just be able to toast to your health.

But what exactly does “moderation” mean in this context? Well, according to the Mayo Clinic, moderate drinking falls within the realm of up to two drinks for men and one drink for women. That’s the gold standard for keeping your alcohol consumption in check.

In the United States, a standard drink contains roughly 14 grams of pure alcohol, which you can find in various forms:

• 12 ounces of beer (that’s 355 milliliters)
• Five ounces of wine (about 148 milliliters)
• 5 ounces of distilled spirits (around 44 milliliters)

Now, here’s the kicker: multiple studies have shown that maintaining a moderate alcohol intake can have potential health benefits. For example, the American Heart Association (AHA) reported that enjoying a 5-ounce glass of wine each day might just give your good (HDL) cholesterol levels a boost. So, there you have it—reasons to raise your glass responsibly!

1. Dehydration

One of the most significant negative impacts of alcohol on exercise performance is its dehydrating effect. In essence, alcohol acts as a diuretic. This means that when you consume alcohol, it prompts your body to release more water through urination, ultimately leading to dehydration.

In fact, after alcohol intake, it’s not uncommon to lose up to 3 percent of your body weight in fluids within just three to four hours, which can be especially problematic in hot weather conditions.

Your kidneys play a crucial role in regulating the body’s water levels. When the water content in your body exceeds a certain threshold, your kidneys kick into action to eliminate the excess fluid. This process is initiated by the brain, which releases a hormone called Vasopressin, signaling the kidneys to stop shedding more water.

As a result of dehydration, your muscles receive reduced oxygen and nutrients, causing them to tire out much more quickly. Moreover, dehydration can increase your susceptibility to muscle cramps, strains, fatigue, and a range of other exercise-related issues.

2. Alcohol and Brain Function

Excessive alcohol consumption can have detrimental effects on your brain and nervous system function, making it a particularly concerning issue. Alcohol impairs various aspects of brain function, including balance, motor skills, hand-eye coordination, reaction time, and decision-making abilities. These impairments can significantly compromise your overall athletic performance and increase the risk of injury during physical activities.

Moreover, excessive drinking also elevates your risk of experiencing accidental injuries. Even a minor stumble or fall can lead to significant injuries that may necessitate days or even weeks of recovery, disrupting your training routine and progress.

3. Alcohol and Running Recovery

One of the primary reasons to be cautious about alcohol consumption, especially in excessive amounts, is its significant impact on your recovery process as a runner.

To begin with, drinking alcohol in the evening, particularly in excess, can have a negative impact on your sleep quality. Adequate and restful sleep is essential for expediting the recovery process, which is crucial for achieving optimal athletic performance. However, alcohol disrupts the sleep cycle, leading to fragmented and less restorative sleep.

Alcohol can particularly affect your rapid eye movement (REM) sleep, a critical phase during which most of the body’s recovery processes occur. During REM sleep, your immune system is revitalized, contributing to muscle repair and overall recovery. Therefore, any disruption in this phase due to alcohol consumption can hinder your body’s natural recovery mechanisms.

Additionally, chronic alcohol use may interfere with the secretion of the human growth hormone (HGH), a vital chemical that plays a significant role in muscle repair and growth. Studies have indicated that excessive alcohol intake can reduce HGH secretion by up to 70 percent, which is detrimental to muscle recovery.

Furthermore, the liver, a crucial detoxifying organ in your body, is negatively affected by excessive alcohol consumption. While it is responsible for aiding in recovery from exercise and regulating blood flow, alcohol-induced increases in blood flow divert the liver’s attention away from supporting your body’s recovery processes.

Let’s dive a little bit deeper.

4. Protein Synthesis and Muscle Growth

Indulging in excessive alcohol consumption following a challenging run can have detrimental effects on muscle growth. It’s not just about the impact on sleep and growth hormones; alcohol can also impede protein synthesis, a crucial biological process responsible for building complete proteins from amino acids. This disruption in protein synthesis ultimately leads to a reduction in muscle growth.

Furthermore, even occasional drinking can potentially harm muscle development in some individuals, as supported by research from the American Journal of Physiology. This study revealed that long-term alcohol use was associated with a decrease in muscle weight and lean body mass. The root cause of this decline lies in the adverse effects of alcohol on the proteins responsible for promoting muscle growth.

5. Alcohol and Nutrition

Alcohol itself is devoid of essential nutrients and minerals, offering little to no nutritional value. In fact, it can be considered an “anti-nutrient” due to its adverse effects on your diet and the way your body processes and absorbs nutrients.

Here’s a breakdown of how alcohol impacts your nutritional metabolism:

• Limiting Nutrient Absorption: Alcohol can damage the cells lining your stomach and digestive tract, hindering the absorption of vital nutrients.
• Reducing Digestive Enzyme Production: It diminishes the production of digestive enzymes from the pancreas, which are necessary for breaking down food and absorbing nutrients.
• Impairing Nutrient Transfer: Alcohol interferes with the efficient transfer of some nutrients into the bloodstream, reducing their bioavailability.
• Harming the Microbiome: It disrupts the balance of beneficial bacteria in your gut, which play a crucial role in digestion and nutrient absorption.
• Limiting B Vitamin Conversion: Alcohol interferes with the conversion of B vitamins, essential for generating energy from carbohydrates, proteins, and fats.
• Impairing Liver Function: Prolonged alcohol consumption can impair liver function, further interfering with the body’s normal metabolism and storage of nutrients.

6. Alcohol & Food Cravings

Maintaining stable blood sugar levels is crucial for a healthy lifestyle. However, excessive alcohol consumption can disrupt these levels, leading to cravings for unhealthy, high-sugar foods.

Moreover, alcohol may trigger the release of galanin, a brain chemical associated with cravings for fatty foods. Scientific research supports this phenomenon. Studies published in the American Journal of Clinical Nutrition have shown that when participants consume a high-fat meal and combine it with alcoholic beverages, they tend to overeat.

This double-whammy effect of excessive alcohol intake not only results in inadequate nutrient consumption but also interferes with the efficient utilization of the nutrients you do consume. In essence, it can lead to poor dietary choices and overall health consequences.

7. Alcohol and Weight Gain

It may seem repetitive, but it’s crucial to emphasize that alcoholic drinks are calorie-rich but offer minimal nutritional value. In fact, alcohol provides seven calories per gram, and these excess calories tend to be stored as fat in your body, often accumulating around the abdominal area, colloquially known as the “beer belly.”

The most effective way to prevent alcohol-related weight gain is to reduce your alcohol consumption rather than attempting to compensate by increasing your exercise to burn off the extra calories.

Remember, you cannot simply outrun a poor diet, no matter how far or fast you run. Maintaining a balanced diet and being mindful of your alcohol intake is key to managing your weight and overall health.

8. Alcohol and Injury

Alcohol acts as a blood vessel dilator, meaning it causes your blood vessels to expand and directs more blood flow to the injured area

Normally, when you’re sore or injured, you’re advised to apply ice to the affected area to reduce swelling and pain by constricting the blood vessels. However, alcohol does the opposite – it increases blood flow to the injured area, prolonging the healing process.

What’s more, alcohol also raises the risk of bleeding and swelling around soft tissue injuries, further extending the recovery period. This includes injuries to muscles, bruises, sprains, inflammation, and cuts. This negative impact on healing is believed to be due to alcohol’s effect on endocrine stress responses, which impair blood clotting and interfere with proper healing.

Research from the National Institute of Public Health supports these findings, demonstrating that excessive drinking can have detrimental effects on the post-surgical healing process. Additionally, alcohol may mask pain, leading you to delay seeking treatment since it dulls pain symptoms.

Here’s how to run for abs.

The Conclusion

In conclusion, alcohol is a commonly consumed substance worldwide, including among runners. However, as a runner, it’s crucial to be mindful of how alcohol can affect your recovery and performance. While moderate alcohol intake poses fewer risks, heavier drinking can have more substantial negative effects. So, aim to keep your alcohol consumption in check and remember to prioritize your running goals.

Feel free to share your thoughts and questions in the comments section below. Thank you for visiting, and keep running strong.

David D.

If you’ve ever had to replace your outdoor run for a quick indoor session, you’ve likely tried running in place.

Running in place (also known as stationary jogging) is basically just moving like you’re running—without actually going anywhere.

Sure, you’re not covering any ground, but running in place is still a great way to get your heart rate up, work your muscles, and burn some calories.

When I first tried running in place, I was surprised—my heart rate spiked, and I could feel the same muscles working, even though I wasn’t actually moving forward.

It felt like a perfect quick fix—I didn’t need any fancy equipment, and I could skip the trip to the gym. I’d do this while watching TV or listening to music, and before I knew it, I was breaking a sweat.

Let’s dive a little deeper into the benefits:

The Benefits of Running In Place

Over time, I’ve realized there are several surprising benefits to running in place, even though, at first, I was skeptical.

Let me share with you what I like the most about it.

• Convenience: Honestly, the simplicity is my favorite part. I’ve lost count of how many times I’ve run in place in my living room while waiting for my coffee to brew. Whether for five minutes or 30 minutes, I can fit it into my day without rearranging my schedule.
• Elevates Your Heart Rate: Running in place gets my heart rate up fast. Whether I go all-out or keep it steady, I’m always surprised by how quickly my blood gets pumping.
• Heart Rate Elevation: This exercise is great for getting the blood flowing. Your body doesn’t know the difference even though you’re not moving anywhere. As soon as I start moving, I feel my heart rate climbing, which tells me my cardiovascular system is getting a workout.
• Calorie Burning: Running in place doesn’t burn as many calories as outdoor running, but it’s still pretty effective. For me, 30 minutes of steady jogging in place burns around 280-300 calories, depending on how hard I push myself. It’s a great way to squeeze in a workout when I’m short on time.
• Scalable Intensity: The best part? You can make running in place as easy or challenging as you want. Sometimes I keep it low-key, and other times I’ll throw in high knees, pump my arms faster, or grab some light hand weights.
• Excellent Warm-Up: I love using running in place as a warm-up. It gets my heart rate up and activates all the muscles I need before a workout—especially if I’m short on time. It increases your heart rate, activates the muscles you’ll need.
• Ultimate Convenience: I can’t stress this enough—running in place requires zero equipment and can be done almost anywhere. Whether in your living room, office, or hotel room, you don’t need a treadmill or track to get in a solid workout. It’s the ultimate “no excuses” exercise.
• Safer and Low-Risk .You don’t have to worry about uneven terrain, traffic, or bad weather. Running in place is safer because you’re in control of your environment and can maintain a steady pace without the risks associated with outdoor running.

Downsides of Running in Place

While it’s a great alternative, running in place also has drawbacks. I’d be lying if I said I didn’t miss the fresh air and changing scenery. I’ve found it can get monotonous, especially if I do it for more than 20 minutes at a time. One of the ways I combat this is by mixing in other exercises like jumping jacks or squats. It helps break up the routine and keeps things interesting.

• Risk of Injury: Surprisingly, I noticed that running in place can be rough on the joints, especially if you’re doing it for long periods or with poor form. Once, I pushed myself too hard without focusing on my technique and ended up with minor knee pain. That taught me to always keep my form in check and listen to my body.
• Lack of Scenery: Let’s face it—running in place can be a little boring. I’ve had to get creative to stay entertained, like running in place while watching my favorite TV shows. It helps, but it’s no substitute for the outdoors. However, on days when I just can’t get outside, I make the most of it.
• Limited Variation. Unlike outdoor running, where you can vary your pace, incline, and terrain, running in place offers less variety. You’re essentially staying in the same spot, so it can lack the dynamic elements of outdoor runs. To combat this, try mixing in other exercises like jumping jacks, high knees, or squat jumps to keep things fresh.

How To Run In Place The Right Way

Ready to start running in place? Then here are the steps you need to take to make the most out of it.

Warm-Up

Before you dive in, start with a warm-up. I like to do five minutes of low-impact moves like walking in place, lunges, or squats to get everything ready. This helps loosen your muscles, increase your heart rate gradually, and reduce the risk of injury. I always recommend starting with 5-10 minutes of low-impact movements.

Proper Form

Good form is everything when running in place. I found that paying attention to my posture made a big difference in how effective—and comfortable—my workout was.

After a few sessions of running in place, I learned that form matters as much indoors as outdoors. It might matter even more because it’s easy to get lazy when you’re in the comfort of your own home.

Here’s how to nail your form:

• Knee Height: Start with low knees and gradually lift them as you warm up. Eventually, aim to raise your knees to at least hip height.
• Posture: Open your chest, keep your back straight, and engage your core. Good posture will protect your back and engage more muscles for a better workout.
• Head and Chin: Keep your chin parallel to the floor and gaze ahead. This helps maintain proper alignment in your spine and neck.
• Arm Movement: It’s tempting to let your arms hang, but I’ve found that a strong arm swing (like you’re running outside) helps maintain a steady rhythm and keeps me focused.
• Breathing: Maintain steady, deep breaths throughout. This will help you stay energized and improve your endurance.

Gradually Increase Intensity

Start slow and build up. I like to raise my knees a bit higher or swing my arms faster as I get warmed up. It keeps the workout from feeling repetitive and gives me a good challenge.

You can achieve this by:

• Raising your knees higher.
• Swinging your arms more vigorously.
• Speeding up your steps.

This progression will challenge your cardiovascular system and keep your workout from becoming monotonous.

Maintain Consistency

Keep your movements consistent throughout the workout. Try not to bounce excessively, which could increase the impact on your joints. Smooth, rhythmic movements are key to staying injury-free and maximizing the workout’s effectiveness.

Cool Down:

After you’ve completed your workout, don’t forget to cool down. Slowly transition from running to walking in place for a few minutes. Then, stretch out your muscles, focusing on your quads, hamstrings, calves, and hip flexors. Hold each stretch for 15-30 seconds, breathing deeply to relax your muscles.

The Jogging In Place Workout

Here’s one of my favorite interval workouts to try. It mixes up fast jogging with bodyweight exercises to keep your heart rate up and add some variety.

Warm-Up (10 minutes): Include exercises like walking in place, arm circles, leg swings, and light squats.

Workout:

1. Fast Running in Place (3 minutes): Jog as fast as possible, keeping good form.
2. Bodyweight Squats (1 minute): Perform squats with your feet shoulder-width apart, keeping your chest up and your knees tracking over your toes.
3. Fast Running in Place (4 minutes): Pick up the pace and push yourself.
4. Push-Ups (1 minute): Add in push-ups for an upper-body challenge.
5. Fast Running in Place (3 minutes): Keep the speed up and maintain your form.
6. Jumping Lunges (1 minute): Alternate between lunging forward with each leg and jumping between.
7. Fast Running in Place (5 minutes): Finish strong with a final fast-paced run.
8. Cool Down (5 minutes): Walk in place for a few minutes and then stretch your muscles, focusing on the quads, hamstrings, calves, and hip flexors.

Join the Conversation: Share Your Stationary Jogging Tips!

Running in place can be a versatile addition to any fitness routine, and everyone has their own way of making it work.

Do you incorporate stationary jogging into your workouts?

Share your tips, experiences, and creative workout ideas in the comments below—your insights could help fellow runners and fitness enthusiasts get more out of their routine!

For avid runners, managing and organizing a growing collection of gear, from shoes to apparel, can be a challenge. Whether it’s for training, racing, or casual jogging, each activity may require different equipment, and keeping it all organized is key to a runner’s routine. The concept of using a self-storage unit for running gear is becoming increasingly popular. It offers a dedicated space to not only store but also organize various running-related items in a way that is both efficient and accessible.

This approach not only helps in decluttering personal space but also ensures that all running essentials are in one place, ready for the next run. This article aims to guide runners on how to effectively utilize a self-storage unit, covering the essentials of selecting the right unit, organizing shoes and apparel, storing seasonal equipment, and maintaining easy access to gear.

Proper organization in a storage unit can significantly enhance a runner’s experience by keeping their equipment in top condition and ready at a moment’s notice.

Choosing the Right Unit for Running Gear

Selecting the appropriate storage unit is a crucial step for runners to effectively organize their gear. The size of the unit should align with the amount of equipment being stored. For a runner with a vast collection of shoes, apparel, and accessories, a larger unit might be necessary. Conversely, for those with minimal gear, a smaller unit could suffice. The location of the unit is also a key consideration, as easy access is important for runners who need to retrieve or store gear frequently. 

The security and climate control features available at SecurCare public self storage are other factors to consider, as they ensure the gear is stored in a safe and suitable environment, protecting it from damage due to external elements.

By carefully evaluating these factors, runners can choose a storage unit that not only meets their space requirements but also provides the optimal conditions for storing their valuable running gear.

Best Ways to Store Running Shoes

Proper storage of running shoes is essential for maintaining their condition and ensuring longevity. 

Here are some effective ways to store running shoes in a self-storage unit:

• Avoid Stacking: Store shoes side by side to prevent deformation.
• Use Shoe Racks: Elevate shoes on racks for better organization and air circulation.
• Maintain Dryness: Ensure shoes are completely dry before storage to prevent mold growth.
• Insert Shoe Trees: For long-term storage, use shoe trees to retain shape.
• Separate Dirty Shoes: Keep used and muddy shoes separate to avoid soiling others.

Runner’s World offers additional shoe care tips, including proper cleaning techniques. By following these storage practices, runners can protect their footwear from damage and wear. Shoes are the most critical part of a runner’s gear, and their careful storage can impact performance and foot health. 

A well-organized and maintained shoe collection in a storage unit not only makes it easier to find the right pair for each run but also prolongs the life of the shoes, ensuring they are ready for the many miles ahead.

Organizing Apparel and Accessories

For runners, efficiently organizing apparel and accessories in a storage unit can be as crucial as managing their shoes. The key is to create an easily navigable system that allows for quick access and ensures gear remains in good condition. Hangable items like jackets and vests should be placed on sturdy hangers to maintain their shape and avoid creases. Compression gear and tights, susceptible to stretching, are best stored folded on shelves or in drawers. This method not only preserves their elasticity but also makes it easier to locate specific items. 

Accessory organization, including caps, gloves, and hydration packs, requires a separate space, preferably in labeled bins or compartments for easy identification. Breathable containers are ideal for storing such items, ensuring they remain fresh and free from musty odors. It’s also beneficial to segregate clean and used apparel, maintaining a hygienic storage environment. This systematic approach to organizing running attire and accessories not only enhances the longevity of the gear but also streamlines the pre-run preparation, making the storage unit an effective and valuable resource for any runner.

Storing Seasonal Running Equipment

Storing seasonal running equipment effectively is crucial for maintaining its quality and ensuring it’s ready for use when the season changes. 

Here are essential steps to consider:

1. Clean Equipment Before Storage: Remove any dirt or sweat to prevent damage or odor buildup.
2. Use Breathable Containers: Store items in breathable containers to prevent moisture accumulation.
3. Label for Easy Identification: Clearly label containers with the season and type of gear for quick access.

The Centers for Disease Control and Prevention (CDC) emphasize the importance of maintaining sports equipment, which can be applied to seasonal running gear. This approach is vital for items like winter running jackets or summer apparel that are not used year-round. Cleaning and storing them properly in the off-season can significantly extend their lifespan. 

Using breathable containers helps in keeping the gear in a good state, preventing mold and mildew growth. Labeling each container ensures that when the season changes, runners can easily find and retrieve their gear, saving time and hassle. This organized system allows for a smooth transition between seasons, ensuring runners are prepared with the right equipment for any weather condition.

Tips for Accessible Gear Arrangement

Creating an accessible arrangement for running gear in a storage unit can have a significant impact on a runner’s routine and motivation. The arrangement should facilitate ease of access and quick transitions, enabling runners to focus on their training without the hassle of searching for gear. Placing frequently used items like running shoes and popular apparel at the front of the unit saves time and effort. 

It’s also beneficial to create a dedicated space for post-run recovery items, such as foam rollers and hydration packs, ensuring they are readily available after a run. This accessible setup not only streamlines the process of preparing for a run but also helps maintain runners motivation by reducing pre-run stress and organization time. A well-arranged storage unit essentially becomes an extension of the runner’s routine, supporting their training and enhancing their overall running experience.

Efficient Runner’s Storage

Efficiently organizing a storage unit is essential for runners to maintain and access their gear effectively. This approach streamlines preparation for training and races, enhancing the overall running experience.

With easily accessible expert techniques and modern technological tools at our fingertips, it has never been easier to stay motivated to reach running goals. If you are looking to boost your motivation and, in turn, enhance your running performance, here are eight tips and tools that you will want to consider trying.

Four tips

Let us begin by looking at four helpful tips. 

1. Set Realistic Goals

To stay motivated in your running journey, setting achievable, tangible goals is essential. More than just framing an end goal, such as participating in a half-marathon for instance, creating smaller sub-goals, like aiming to run 5km non-stop within two weeks, can provide an ongoing sense of purpose and progression.

By consistently reaching your targets, you nurture a constant cycle of accomplishment that fuels further motivation.

2. Integrate Variety

Variety is indeed the spice of life — and this holds exceptionally true for running. Integrating variety into your running routine not only minimizes the risk of monotony but also challenges different muscle groups and increases overall strength and stamina.

For instance, you could switch uphill runs, interval sprints, and long-distance jogs, and even cross-training exercises like cycling or swimming.

3. Embrace a Positive Mindset

Embracing a positive mindset plays an instrumental role in staying motivated with your running goals. Cognitive tricks like visualizing yourself crossing finish lines or imagining the post-run endorphin rush before you start running can induce increased enthusiasm towards the activity.

Plus, celebrating every achievement—no matter how small—reinforces positivity and cultivates an encouraging environment for persistent progress.

4. Create a Vision Board

Another clever strategy to keep your running motivation high is to create a vision board. Filled with images that represent your running goals and ambitions, this powerful visualization tool can continuously remind you of your goals and fuel you with passion and motivation.

Furthermore, in this age where we can easily access AI driven image creation, you do not have to have any artistic skills to create stunning pictures of things like you crossing the finishing line at a marathon, to add to your vision board.

In fact, you can convert your words into an AI image in mere seconds! 

Four Tools 

To reach your running goals, it is crucial to have the right tools at your disposal. So, let us dive into four effective tools that can keep you focused and motivated on your journey.

1. Running Apps

There is a wealth of running apps available today that come loaded with features designed to keep you engaged and devoted to your routine. With the best apps, you can track your running statistics, gain personalized coaching, and create tailored workout plans that adapt to your capabilities as you progress. 

2. Heart Rate Monitors 

Heart rate monitors offer a seamless, data-driven way to evaluate your efforts and recovery during and after runs. By keeping track of your heart rate, you can more accurately judge your intensity levels while running. This allows you to adjust as needed, whether that means pushing harder or reining in for a bit. 

3. Virtual Running Communities

When it comes to maintaining motivation in your running journey, never underestimate the power of community. Virtual running communities offer a perfect platform for connecting with fellow runners globally, facilitating camaraderie and a shared sense of purpose that seals one’s commitment to running goals.

Platforms like Zwift and The Running Bug provide an online space where you can share experiences, participate in virtual races, learn from others, and even find much-needed encouragement on those not-so-great days.

4. Music and Podcasts

Lastly, do not overlook music and podcast apps. They are both great tools for runners who are looking to stay motivated and distract themselves from the monotonous rhythm of long-distance running or interval workouts.

Also, streaming platforms such as Spotify and Apple Music can curate specialized playlists that are targeted at runners and often include tracks with a BPM (beats per minute), which match typical running rhythms to help you get into your stride.

Listening to upbeat music is a simple but highly effective way to keep your motivation up so that you can reach your running goals. But an enthralling podcast, especially one that is focused on motivation or self-improvement, can also be a great accompaniment to your running routine.

Running is like a magic elixir for your fitness and overall well-being. It torches calories, toughens up those joints, keeps the crazies at bay, grants you sweet dreams, and turns you into a lean, mean machine.

But here’s the kicker – it may look like the simplest sport on Earth, but trust me, it’s a minefield of mistakes waiting to happen. Whether you’re just starting or you’ve logged more miles than you can count, chances are you’ve stumbled into a few (or all) of the 16 blunders we’re about to uncover.

Now, don’t sweat it. We’ve all been there, and mistakes are just stepping stones to greatness. The good news? Most of these slip-ups are a piece of cake to fix.

So, if you’re itching to upgrade your running game and sidestep these pitfalls, you’ve landed in the right spot. Buckle up as I dive into the 16 running mishaps you should steer clear of and, of course, what you should be doing instead!”

Running Mistake #1: Not Having a Plan

Having a structured running plan is a game-changer. It provides you with direction, purpose, and a roadmap to reach your running goals. Whether you’re a newbie aiming for your first 5K or a seasoned runner eyeing that sub-3-hour marathon, there’s a plan tailored just for you.

The Solution

Take the time to research and choose a plan that aligns with your current abilities and aspirations. It’s all about finding the right fit. Remember, even a basic plan jotted down on a piece of paper is better than no plan at all

Setting clear intentions and goals is essential. It helps you stay on track, prevents you from skipping crucial workouts, and ensures that you prioritize recovery. So, whether you’re aiming for a specific time or simply looking to enjoy your runs more, having a plan will get you there more efficiently.

As the saying goes, “The devil is in the details.” So, write down your running plan. It could be as straightforward as, “Today, I’ll complete ten sprints at 90 percent of my maximum speed.” This simple act can make a world of difference in keeping you accountable and focused on your journey.

Have no idea how to create your own plan?

Here’s how to design a running program.

A beginner?

Try the following schedules:

• Beginner Running Plan
• Couch to 5K treadmill plan. 

Running Mistake #2: Overdoing It

Many runners, especially those new to the sport, are so enthusiastic that they want to run every single day. They dive headfirst into their training, thinking more is better.

But guess what?

This approach often leads to overtraining, a dreadful condition that brings a laundry list of problems like chronic soreness, injuries, weakened immunity, mood swings, and a loss of motivation. It’s a vicious cycle that doesn’t get you anywhere worth going.

The Solution

So, how do you avoid this pitfall? Let’s dive into some solutions:

• Rest Days: It might sound counterintuitive, but rest days are a runner’s best friend. Following a hard run, give yourself a day off to recover. Your body will thank you.
• Scheduled Recovery: Plan recovery weeks into your training schedule. Every fourth or fifth week, reduce your mileage by 40 to 60 percent. It’s like hitting the reset button for your body.
• Cross-Train: Rest doesn’t always mean sitting on the couch. Engage in active recovery through activities like walking, swimming, biking, or yoga. These options provide the perfect balance for cardio-heavy running
• The 10 Percent Rule: Avoid making the common mistake of increasing your weekly mileage by more than 10 percent from one week to the next. Slow and steady wins the race, as they say.
• Listen to Your Body: Your body is a fantastic communicator if you’re willing to listen. Watch for signs of overtraining, such as an elevated heart rate, persistent fatigue, and unrelenting soreness.

Running Mistake #3: Eating A Big Meal Before A run

Eating a hefty meal right before a run might sound like a good idea, but it’s a classic example of how good intentions can lead to not-so-great outcomes. You see, as a runner, you undoubtedly need a substantial amount of calories to fuel your miles.

However, chowing down on a massive plate of potatoes and eggs, even though it’s packed with nutrients, can make your run feel like a stomach-churning rollercoaster.

The truth is, consuming too much food, especially the wrong types, too close to your run can spell disaster.

You might find yourself grappling with side stitches, stomach pain, cramps, GI distress, nausea, or worst of all, an impromptu roadside regurgitation session. None of these scenarios align with your running goals, right?

The Solution

So, how do you make sure you’re well-fueled without inviting digestive turmoil? Here are some solutions:

• Time Your Meals: Give your digestive system the courtesy of time – at least 2 to 3 hours – to process your meal before you hit the pavement. This buffer helps avoid those uncomfortable GI issues during your run.
• Keep it Simple and Healthy: Opt for meals that strike a balance between moderate carb content and lean protein. This combination provides sustained energy without weighing you down.
• Dodge the Dietary Landmines: Steer clear of fatty, fried foods and sugary items. While soda might be a tasty treat, it’s a big no-no for running, as it can lead to burping galore or uncomfortable bloating.

Running Mistake #4: Not Drinking Water/or Too Much of It

When you’re running or engaging in any form of physical activity, you’re bound to lose a significant amount of water through sweat, which can quickly lead to dehydration if you’re not careful. Dehydration is a real buzzkill, as it can hamper your training performance and overall enjoyment of your run.

But here’s the twist – chugging a gallon of water isn’t the magic solution. In fact, it can mess with your electrolyte balance.

The result? Hyponatremia is a condition that can lead to unpleasant symptoms like nausea, cramps, and vomiting, and in extreme cases, it can even be life-threatening.

The Solution

So, what’s the secret to hydration success?

Well, it’s a bit of a moving target, depending on various factors like the intensity of your training, your fitness level, the weather, what you’re wearing, and how much you sweat. But here’s a rule of thumb: aim to drink an amount of water equivalent to your body weight in ounces each day on hotter days or before long and demanding training sessions, up your fluid intake.

And here’s a nifty trick to gauge your hydration levels: keep an eye on the color of your pee.

If it’s a very light yellow, congratulations, you’re likely well-hydrated.

However, if it starts to resemble the color of a deep amber ale and comes with a less-than-pleasant odor, it’s your body’s way of saying, “Hey, buddy, drink up!”

Running Mistake #5: Refueling Badly

It’s a common conundrum for runners: you’ve just wrapped up a grueling run, and the last thing you want to do is eat. Your appetite seems to vanish, and you’d rather collapse on the couch than even think about food. Turns out, you’re not alone in this.

Researchers from Brigham Young University have discovered that intense training can actually put the brakes on your hunger.

But here’s the rub: your body is primed to soak up nutrients like a sponge immediately after a workout. This is when it’s most efficient at using carbohydrates and protein to rebuild and refuel your muscles. Skip that post-run meal, and you’re doing yourself a disservice.

The Solution

Here are a few key strategies:

• Measure your intake: Calculate how many calories you’ve burned during your run using a calorie calculator based on your activity level. This will give you a ballpark figure of how much you need to refuel.
• Refuel immediately: After a tough run, reach for a snack that’s high in carbohydrates and moderate in protein. It’s the perfect combination to kickstart your recovery. Think about options like a banana with almond butter, Greek yogurt with berries, or a turkey and avocado sandwich on whole-grain bread.
• Eat a balanced diet: In general, focus on meals that are rich in complex carbohydrates, vegetables, lean proteins, and healthy fats. This will provide your body with the nutrients it needs for peak performance and recovery.
• Consider a protein shake: If you’re too wiped out or just not in the mood for a full meal after a hard workout, a protein shake can be a convenient option. Many of these shakes are designed to enhance your recovery and prevent muscle loss.

Running Mistake #6: Static Stretching Before a Run

Imagine this: you’re about to embark on a run, and you want to make sure your body is primed and ready for the journey ahead. Your first instinct might be to ease into it with some good old-fashioned static stretching. After all, it’s a tried-and-true method for improving flexibility and preventing injury, right? Well, not so fast.

The truth is static stretching before a run can actually be counterproductive. Instead of setting you up for success, it might increase your risk of injury and even limit your performance. But don’t just take my word for it – science is in agreement.

According to a study published in the Journal of Strength and Conditioning Research, holding a stretch for an extended period before running can sedate your nervous system, leaving you feeling sluggish and less prepared for the demands of your run. What’s more, your muscles are more susceptible to tears or strains when they’re not adequately primed.

The Solution

The key is to warm up with dynamic stretching exercises before your run and save static stretching for your post-run routine. Dynamic stretches are aptly named because they prepare your body for action. They increase your joints’ range of motion and activate your muscles, getting you ready to tackle your run head-on.

Running Mistake #7: Skipping Post-Run Stretching

Let’s talk about post-run stretching, a practice that remains a topic of debate among runners.

Some may question its importance, but I firmly believe in its benefits for injury prevention, flexibility improvement, enhanced range of motion, and stress relief.

The Solution

Here’s what you should consider:

• Timing is Everything: The prime time for stretching is after your run when your muscles are warm and receptive. Alternatively, you can incorporate stretching into your routine after a light warm-up.
• Consistency is Key: Make stretching a consistent habit in your training plan. It should become as integral as your runs themselves.
• Hold Those Stretches: When you stretch, hold each position for at least 30 to 45 seconds. This duration allows for increased blood flow and a more effective stretch.
• Variety is the Spice of Life: Explore different stretching routines to find one that resonates with you. There are plenty of options available, including routines you can find on my blog.

Running Mistake #8: Bad Running Form

Let’s talk about a critical aspect of running that’s often overlooked: running form. Some might believe that form only matters in weightlifting, but that couldn’t be further from the truth. In reality, your running technique can make or break your entire running experience.

So why is running form so important?

First and foremost, ignoring proper form can lead to injuries and wasted time. Who wants that? Mastery of correct technique is the quickest way to reach your running goals.

It minimizes muscle soreness, reduces the risk of injury, and helps you make the most out of every session.

Remember, quality always trumps quantity. While our bodies are designed for running, that doesn’t mean that proper form comes automatically. Many of us lead sedentary lives, which can contribute to poor running form, being one of the most common mistakes among recreational runners.

The Solution

Let’s look at some universal guidelines for proper running form:

• Mind Your Upper Body: Maintain an upright posture with a slight forward lean. This aligns your body correctly for efficient running.
• Create Flow: Your arms should move forward and backward in sync with your lower body’s motion. This rhythmic movement helps you maintain balance and momentum.
• Stay Relaxed: Keep your entire body relaxed, including your face, shoulders, and hands. If you feel tension or heaviness in your shoulders during the arm swing, it’s a sign that something is amiss.
• Seek Help: Don’t hesitate to schedule a few sessions with a professional running coach or take a class to address any bad form habits and learn proper techniques.

Running Mistake #9: Hard Runs in New Shoes

Ah, the excitement of new running shoes! It’s tempting to lace them up and hit the road right away, but that enthusiasm can lead to some painful consequences, especially if the shoes aren’t properly broken in.

Even the best-running shoes can cause discomfort, blisters, and arch pain until they’ve been worn in.

The Solution

Don’t rush into those brand-new shoes for a hard run. Instead, take your time to break them in. Start by wearing them around your house, while working, or during errands around town. This allows your feet to get accustomed to the new shoe’s feel.

Once you’ve spent some time in them and they feel more comfortable, start gradually testing them out on your runs. Begin with shorter distances and progressively increase the mileage as your shoes mold to your feet.

This principle also applies to other running gear, like socks, shorts, or sports bras. Breaking them in gradually ensures that you’re ready for longer runs without encountering any major issues.

Running Mistake #10: Ignoring Recovery

Recovery, recovery, recovery! It’s a vital part of your running routine that’s often pushed to the back burner, but doing so can have significant downsides.

Neglecting proper recovery can hinder your training progress and set the stage for injuries and burnout. Your muscles need downtime to rebuild and repair the micro-traumas caused by the stress of exercise.

The Solution

Treat recovery as an essential part of your running plan. Just like you schedule your workouts, schedule your rest days, too, especially between hard workouts. These rest days give your body the chance to heal and rejuvenate.

Consider planning a recovery week every three to five weeks. During this time, reduce your training volume significantly or even take a break from running altogether. It’s an excellent way to prevent overtraining and allow your body to bounce back stronger.

Running Mistake #11: Not Getting Enough Sleep

Skimping on sleep is a recipe for disaster.

In fact, it’s not just bad; it can be even more dangerous than overtraining. Sleep deprivation messes with your alertness, wrecks your mood, and throws your hormones out of balance. On the flip side, proper sleep is like a magical elixir for your muscles’ recovery.

The Solution

Well, here are some steps to help you catch those essential Zzz’s:

• Keep track: Start by logging your sleep time in your workout diary. This will help you identify patterns and understand your unique sleep needs.
• Find your sleep range: Research suggests that most people need between seven and nine hours of uninterrupted sleep each night. Some lucky folks can thrive on less, but that’s not common. Your goal is to figure out what amount leaves you feeling refreshed and ready to tackle your runs.
• Go to bed early: You’ve probably heard the saying, “The early bird gets the worm.” Well, for runners, it’s more like, “The early bird gets the PR!” Going to bed earlier can make a world of difference in your sleep quality and overall performance.

Running Mistake #12: Unrealistic Expectations

Expecting to lose 30 pounds in a month, gain 10 pounds of muscle, and run a sub-3-hour marathon in less than three months? Hold on a second! Let’s talk about setting some more realistic expectations.

Chasing after these kinds of unrealistic goals is like sprinting toward burnout. In fact, it’s your own excuses that can become your biggest obstacle, not to mention the potential for injury and pain if you push too hard

The Solution

Well, it’s all about understanding that fitness progress is a slow and steady journey, not a lightning-fast race. Instead of aiming for those grandiose goals, try these steps:

• Set small, achievable goals: Break down your larger objectives into smaller, manageable milestones. This makes your progress more tangible and satisfying.
• Keep a diary or logbook: Document your workouts, diet, and how you’re feeling. Having a record helps you see your improvements over time.
• Exercise within your capabilities: It’s easy to get caught up in other people’s success stories, but remember that your fitness journey is unique to you. Focus on your own progress and growth.

Running Mistake #13: Doubt Yourself

Doubt – it’s that sneaky little monster that creeps into the minds of even the most seasoned runners.

We all wonder if we’re making progress or if we’ll perform at our best today.

But here’s the kicker – if you start your run with doubt as your co-pilot, it’ll show, and your performance might just take a nosedive.

Negative thoughts?

They’re like rocket fuel for self-doubt, and once that cycle starts, it’s tough to break. So, even if you’ve got the fanciest gear, aced your warm-up, and fueled up just right, if your mind isn’t in the game, you won’t get far.

The Solution

Mental prep, my friends. Instead of letting those doubts set up camp in your head, focus on the positive – even if you’re just starting out. Visualize yourself crushing it because, as I always say, where the mind goes, the body follows. The rest? Well, that’s up to you.

Running Mistake #14: Ignoring Cross-Training

Just because you’re a die-hard runner doesn’t mean you should turn your nose up at other workout routines. In fact, what you do on your non-running days can make or break your progress.

Think of it as the secret sauce that complements your running.

Here’s the scoop: incorporating low-impact, moderate-intensity cross-training workouts into your routine can do wonders. It’s like your little boost towards reaching your running goals without pushing your body to the brink.

The Solution

Simple. Set aside time for at least two to three cross-training sessions every week. Options are aplenty – you could hop on a bike, take a dip in the pool, glide on an elliptical, explore water running, or even zen out with yoga. But here’s the kicker – don’t skimp on strength training. It’s a game-changer.

Running Mistake #15: Wrong Shoes

Hands down, this is the numero uno mistake that runners, especially newbies, commit.

It’s so big that it inspired me to create this comprehensive list of running blunders.

Here’s the deal: when it comes to running, shoes matter – a lot.

Let’s talk straight. Whether you’re wearing shoes that have seen better days or they just aren’t the right match for your feet, your running journey can turn into a painful misadventure, and injuries might just be lurking around the corner.

The Solution

Invest your time in a trip to a specialized running store. These folks are the experts; they’ll examine your foot type, your running style, and what you need in a running shoe. Then, they’ll handpick the perfect pair for you.

Now, here’s a pro tip – choose comfort over style. Running shoes are your performance tool, not a fashion statement. Make sure you’ve got some wiggle room in the toe box, enough to freely wiggle those toes. Leave at least a finger’s width for a cozy fit.

Running Mistake #16: Wrong Clothes

Running seems like the simplest sport out there – put on some shoes, and you’re off. But let’s peel back the curtain on a hidden secret: to be your best running self, you need the right threads.

Here’s the scoop: wearing the wrong running gear can turn your jog into a cringe-worthy experience, exposing you to discomfort and even weather-related issues. Trust me; you don’t want to go down that road.

The Solution

Well, it’s not rocket science. Just say no to cotton – seriously, it’s a trap. Once it gets wet, it stays wet, which means you’ll be freezing in the cold and chafing in the heat. Nightmare, right?

Instead, opt for high-performance fabrics like DryFit, Thermax, CoolMax, Thinsulate, or polypropylene. These champs will wick away moisture, keeping you dry and comfy throughout your run.

When it’s cold out there, don’t overdo it. The layering trick works like magic. Dress as if it’s 10 to 15 degrees warmer than it actually is – that’s the sweet spot. Keep it streamlined, though; you don’t want to turn into a human parachute.

Ever wondered if the Paleo diet could be your secret weapon to better performance and overall health?

Well, you’re in for a treat because we’re diving deep into the world of Paleo eating today.

In this post, I’m not just going to scratch the surface; I’m going to unearth the Paleo diet’s secrets tailored especially for runners like you. By the end of this journey, you’ll be equipped with all you need to know:

• What exactly is this ‘Paleo diet?
• A journey back in time to discover the origins of this dietary phenomenon
• The fascinating theory behind the primal eating lifestyle.
• The perks and pitfalls of embracing the Paleo path.
•  How to power your runs with Paleo goodness.
• Sneaky ways to boost your carb intake without breaking the Paleo code.
• And crucial insights to help you make an informed decision.

So, lace up your running shoes because we’re about to embark on a journey that could transform the way you eat, run, and live.

Let’s roll

What is The Paleo Diet

The paleo diet, also known as the primal eating lifestyle or Paleolithic diet, is based on the belief that human genetics have not adapted at the same pace as modern agriculture and food processing.

Advocates of the paleo diet argue that our bodies are genetically designed to thrive on the types of foods available to early humans during the Paleolithic era, which spanned from approximately 2.5 million to about 10,000 years ago, before the development of farming and animal domestication.

During the Paleolithic era, our ancestors primarily obtained their food through gathering and hunting. This diet included foods such as vegetables, fruits, seeds, nuts, and lean meats like venison, fish, and poultry.

These early humans lived in small nomadic groups and are believed to have been relatively muscular, tall, athletic, and less stressed compared to modern humans.

The central idea behind the paleo diet is that our DNA has remained largely unchanged over the past 2.5 million years, suggesting that our bodies are still genetically adapted to the dietary patterns of that era.

Therefore, proponents argue that by consuming foods similar to what our ancestors ate, we can optimize our health and well-being.

The modern Western diet, characterized by highly processed foods, grains, and legumes, has been associated with the rise in lifestyle-related diseases such as obesity, type II diabetes, and cardiovascular conditions.

Some studies have suggested that introducing the Western diet to indigenous populations has led to negative health outcomes.

While there is debate within the scientific community about the validity of the paleo diet’s claims, many individuals have reported health benefits from adopting this eating pattern.

It typically emphasizes whole, unprocessed foods, lean proteins, and plenty of fruits and vegetables while avoiding grains, dairy, legumes, processed sugars, and artificial additives.

It’s important to note that the paleo diet is not a one-size-fits-all solution, and its effectiveness may vary from person to person. Some people find it aligns well with their health and fitness goals, while others may prefer different dietary approaches.

As with any significant dietary change, it’s advisable to consult with a healthcare professional or registered dietitian to ensure it meets your individual needs and goals.

Additional Resource – Guide to Runner’s Diet

The Counter-Evidence

The paleo diet is a topic of debate within the scientific and nutritional communities. While proponents argue that it aligns with our genetic predisposition and can lead to various health benefits, there are counterarguments and critiques as well.

One significant critique of the paleo diet is the idea that our paleolithic ancestors did not follow a specific dietary plan based on health considerations. Instead, they consumed whatever foods were available for survival. This means their diets could have varied widely based on geography, climate, and available resources.

In reality, ancient humans were scattered across the globe during the Paleolithic era, and their diets were diverse. Some lived in regions where animal foods were more accessible, leading to diets higher in meat and lower in plant-based foods. Others lived in areas where plant-based foods were abundant, resulting in diets richer in fruits, vegetables, and nuts.

Moreover, there is no concrete evidence to support the existence of vegan or exclusively plant-based hunter-gatherer societies during that time. This challenges the idea that a strict paleo diet, which excludes all grains, legumes, and dairy, is the only “natural” way for humans to eat.

In practical terms, a paleo diet typically includes foods such as organic, grass-fed meats, wild-caught fish, eggs, berries, nuts, and non-starchy vegetables. It excludes grains, legumes, dairy products, refined carbohydrates, and processed foods.

The Benefits of The Paleo Diet

The paleo diet, like many dietary plans, has proponents who claim various benefits associated with its adoption.

It’s important to note that individual experiences may vary, and not all of these claimed benefits are universally supported by scientific evidence.

Here are some of the reported benefits associated with the paleo diet:

• Weight Loss: Some people report losing weight on the paleo diet, especially if they previously consumed a diet high in processed foods, sugar, and refined carbohydrates. The emphasis on whole foods and protein can lead to reduced calorie intake.
• Improved GI Function: The paleo diet encourages the consumption of nutrient-dense, whole foods, which may support better gastrointestinal health for some individuals.
• Increased Insulin Sensitivity: By reducing the intake of refined carbohydrates and sugar, the paleo diet may help improve insulin sensitivity, which is important for blood sugar regulation.
• Reduced Inflammation: The diet’s focus on anti-inflammatory foods, such as fruits, vegetables, and omega-3-rich fish, may help reduce chronic inflammation in some individuals.
• Enhanced Immunity: A diet rich in fruits and vegetables can provide essential vitamins, minerals, and antioxidants that support the immune system. However, the claim of avoiding common colds and flu may be an oversimplification.
• Allergy Reduction: By eliminating common allergens such as dairy and gluten, some people report a reduction in allergy symptoms. However, individual responses to dietary changes vary.
• Increased Energy and Overall Health: A diet composed of whole, nutrient-dense foods can lead to increased energy levels and an improved sense of well-being in some individuals.

The Downsides

The paleo diet, like any dietary plan, has its potential downsides and limitations.

It’s essential to consider these factors when deciding if the paleo diet is suitable for you.

Let me share with you a few of these cons:

• Nutrient Imbalance: The paleo diet emphasizes meat, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, and dairy products. This can lead to potential nutrient imbalances
• Saturated Fat and Cholesterol: A high intake of red meat and saturated fats from animal sources is a characteristic of the paleo diet. This can potentially raise cholesterol levels and increase the risk of heart disease in some individuals.
• Restrictive Nature: The strict rules of the paleo diet may make it challenging to follow in the long term. Many foods commonly consumed in modern diets are excluded, which can limit food choices and social flexibility when dining out or attending gatherings.
• Cost: The paleo diet can be expensive, as it often involves purchasing organic, grass-fed meats, wild-caught fish, and fresh produce. This cost factor may not be sustainable for everyone.
• Lack of Whole Grains: Whole grains are an excellent source of complex carbohydrates, fiber, and various nutrients. By eliminating grains, the paleo diet may lack dietary fiber and certain vitamins and minerals.
• Social and Cultural Factors: The paleo diet may not align with cultural or family food traditions, making it challenging to adhere to in certain social settings.
• Sustainability: Some critics argue that the paleo diet’s emphasis on animal products may not be environmentally sustainable in the long term, as it requires substantial resources for meat production.

Can You Run on The Paleo Diet?

Yes, you can absolutely run on the paleo diet.

Running is a form of exercise that aligns well with the principles of the paleo diet.

The diet emphasizes whole, natural foods such as lean meats, fish, fruits, vegetables, nuts, and seeds, all of which can provide the necessary nutrients and energy for running and physical activity.

The Key to Running On Paleo – The Carbs

The most common excuse most runners use to avoid the paleo diet is its lack of complex carbs (i.e., bread, pasta, rice, etc.).

So, how do you get enough carbs on the paleo diet?

Simple.

Eat more carb-rich paleo-friendly foods.

Here’s a list of paleo-friendly carbohydrate sources that will fuel any runner.

• Turnips
• Carrots
• Plantains
• Sweet potatoes
• Onion
• Pumpkin
• Butternut squash
• Spaghetti squash
• Beets
• Parsnips

Sure, this is not the full list.

Depending on where you live (as well as your budget and taste), there are plenty of high-carb and paleo-friendly items you can add to your menu.

Remember that veggies have carbs, too.

To leave more space for carbs, consider eating less protein and fat, such as meat, fish, and eggs.

What’s more?

Unless you’re doing some serious endurance training every day, you might not even need a lot of carbs per day.

Eating paleo can provide your body with enough supply of carbs to keep up with all the running and jumping around.

Your carb intake depends, of course, on your weekly training volume and goals.

Just pay attention to your body and re-adjust accordingly.

Time Your Meals Right

Once you have an awesome paleo foods list, the next thing to do is to time your intake so you can keep your energy stores going strong without cheating on paleo (or upsetting your stomach).

Timing your meals can make a world of difference in how you harness the power of paleo for your running performance. It’s not just about what you eat; it’s also about when you eat it.

So, let’s dive into some strategies that’ll keep your energy levels steady, your stomach happy, and your paleo commitment strong.

Before Your Run: Fuel Up Wisely

Before lacing up your running shoes, consider having a small pre-run snack. Opt for something easily digestible and rich in carbohydrates, like a banana or some sweet potato.

This provides your body with readily available energy to kickstart your run without breaking your paleo pledge.

During Your Run: Stay Hydrated and Fueled

For longer runs, it’s crucial to stay hydrated and maintain your energy levels. This is where you might want to explore paleo-friendly energy gels or chews designed for endurance athletes.

These products often contain natural sources of carbohydrates, such as dates or honey, to keep you fueled during your run. Remember to hydrate adequately with water or an electrolyte drink to prevent dehydration.

Right After Your Run: Recovery Mode

Once you’ve conquered your run, your body is ready for some post-workout recovery. This is a prime time to introduce some paleo-friendly carbohydrates and protein into your diet.

Think of it as a reward for your hard work. A delicious smoothie with almond milk, a scoop of paleo-friendly protein powder, and some berries can be a fantastic choice to kickstart your recovery process.

Strategically Increase Carb Intake on Hard Training Days

Your training days aren’t all created equal. Some days, you’ll be pushing yourself harder, whether it’s a long run, interval training, or hill sprints. On these intense training days, it’s okay to increase your carbohydrate intake.

Incorporate more paleo-approved carb sources, such as sweet potatoes or plantains, into your meals. This extra carb boost can help you power through your workouts while keeping your paleo commitment intact.

Back to Full Paleo Mode

Once the hard training session is in the books, return to your usual paleo way of eating. This balance of strategically timed carbs and paleo principles can help you optimize your running performance without sacrificing your dietary goals.

But remember, the key to success here is listening to your body. Everyone’s nutritional needs vary, so pay attention to how your body responds to different timing strategies.

Experiment, adapt, and find the timing routine that works best for you. Your body will thank you for improved performance and overall well-being.

Eating For Endurance Training

While the paleo diet forms the foundation of your nutrition, there are times when you might want to introduce some non-paleo foods strategically. Here’s how to approach it:

The Role of Non-Paleo Foods in Endurance Training

During those long runs or intense training sessions, your body’s demand for quick energy rises. This is where non-paleo foods that are rich in glucose can come to the rescue.

Items like sports drinks, gels, pasta, bread, bagels, and rice can provide that rapid burst of energy your muscles need to keep you moving forward.

Timing is Key: Focus on Training Days

It’s important to emphasize that these non-paleo options are best reserved for your training days, specifically before and during your long runs or high-intensity workouts.

This strategic approach allows you to optimize your performance without deviating from your paleo principles for the rest of the week.

Embrace Paleo-Friendly Carbs on Regular Days

On non-training days or days with lighter workouts, you can still meet your carb needs with paleo-approved sources. Think of squash, yams, sweet potatoes, bananas, and parsnips as your trusty allies. These natural, wholesome carb sources keep things simple and in line with your paleo lifestyle.

Paleo for Weight Loss

Losing weight while following the paleo diet can be a game-changer for your running performance. Here’s why the paleo diet is an effective tool for weight loss:

Balancing Glycemic Index

One of the secrets behind the paleo diet’s effectiveness in shedding pounds is its focus on low to medium glycemic index foods.

These foods help regulate blood sugar levels, preventing the sharp spikes and crashes that can lead to overeating. By reducing your intake of high-glycemic foods, you naturally control your calorie consumption.

Enhancing Insulin Sensitivity

Improved insulin sensitivity is another perk of going paleo, and it’s particularly beneficial for those with pre-diabetes or diabetes. This means your body can better regulate blood sugar, reducing the likelihood of fat storage. It’s a win-win for your weight loss journey and overall health.

The Satiety Factor

Paleo eating is all about whole, unprocessed foods, which inherently tend to be lower in calories compared to their processed counterparts.

When you fuel your body with nutrient-dense paleo foods, you feel satisfied more quickly and stay full for longer periods. This naturally reduces your overall calorie intake, a key factor in successful weight loss.

Listen to Your Body

There’s no such thing as a universally perfect diet. What works wonders for one person may not be the right fit for another. Each body is unique, and factors like metabolism, activity level, and personal preferences come into play.

Test The Paleo Diet for 30 Days.

There’s no such thing as a universally perfect diet. What works wonders for one person may not be the right fit for another. Each body is unique, and factors like metabolism, activity level, and personal preferences come into play.

Paleo For Runners – The Conclusion:

To conclude—the tenets of paleo eating are simple:

• Eat lots of vegetables, meats, eggs, fish, nuts, and fruits,
• and steer clear of grains, processed foods, and dairy.

The rest is just details.

Please leave your comments and questions below

Thank you for reading my post

Cheers

Have you ever given the humble plank a second thought?

Well, I’ve been on a fitness journey for the past few years, hunting down the holy grail of exercises and workout routines to get into the best shape of my life.

And guess what? I’ve stumbled upon a hidden gem – the plank. Trust me; this isn’t your average exercise.

Planks are like the Swiss Army knives of fitness moves. They’re not just about core strength; they’ve got a secret power to sculpt your entire body.

Get ready to dive into the world of planks and discover why they might just be the ultimate game-changer for your fitness journey!”

The Core’s Importance for Runners

And as a runner, you can’t, literally, do too many planks.

Core strength is crucial for runners, and incorporating exercises like planks can have a significant impact on your running performance.

Here’s why a strong core is so important for runners:

• Posture and Stability: A strong core helps you maintain an upright posture while running. Good posture not only looks better, but it also allows for efficient breathing and minimizes the risk of injuries related to poor form.
• Balance and Coordination: A stable core improves your balance and coordination, which is essential for navigating uneven terrain, avoiding obstacles, and making quick adjustments during a run.
• Injury Prevention: A weak core can lead to various running-related injuries, such as lower back pain, hip issues, and knee problems. Strengthening your core muscles can help prevent these injuries by providing better support to your spine and pelvis.
• Power and Efficiency: Your core muscles are involved in transferring power from your upper body to your lower body during running. A strong core allows for more efficient energy transfer, helping you run faster and with less effort.
• Endurance: Core strength contributes to overall endurance. When your core muscles are strong, they can help you maintain proper running form for longer periods, reducing fatigue and extending your endurance.
• Breathing: Proper core engagement can enhance your diaphragmatic breathing, which is crucial for delivering oxygen to your muscles and maintaining endurance.

Core Training – The 13 Plank Variations Runners Need

Planks being planks are awesome, but that’s not the end of the story. I mean, if you really, really want to make the most out of them, then you need to start doing the variations as well.

Before I started doing some of the variations I’m sharing with you today, I was quite bored with the standard version.  There are only a limited number of times before you start getting bored with doing the same exercise over and over again.

Good news is there are so many plank variations you can play around with.

This post mainly touches the surface, and I’m mostly sharing with you some of my favorites.

So, without further ado, here are 13 ways to switch up the plank for a more powerful and efficient core training workout.

1. The Basic Plank

Starting Position:

Assume a push-up position with hands underneath the shoulders.

Engage your core, keeping your back straight and forming a straight line from head to ankles.

Stabilization:

Squeeze your glutes and engage your lower leg muscles while keeping a slight bend in your knees.

Avoid locking your knees.

Engage your abs by drawing your belly button toward your spine.

Keeping it Neutral:

Maintain a neutral head position as if you are standing straight and looking forward.

Avoid any tension in the neck.

Keep your spine neutral throughout the exercise.

Prevent any sinking or arching in the lower back.

Eye Position:

Keep your neck in a neutral position by looking at the floor about one foot in front of your hands.

Progression:

Beginners should start with short hold times, around 20 seconds.

Gradually increase your hold time as you become stronger, working toward two to three minutes.

Beginners take it slow

If you are a beginner, then practice holding the good old plank for nothing more than 20 seconds.

As you get stronger, feel free to increase your hold time until you can hold for two to three minutes without much trouble.

2. Elbow Plank

The elbow plank is a fantastic variation that adds an extra challenge to your core workout. Here’s a summary of the key points for performing the elbow plank:

Proper Form:

Begin by lying face down on a mat.

Align your elbows directly under your shoulders with your forearms firmly on the mat.

Tuck your toes under and engage your quadriceps (front thigh muscles).

Straighten your knees to lift your body off the mat.

Hold Time:

Aim to hold the elbow plank position for one full minute.

3. Side Plank

The side plank is an excellent variation to work on your core strength, particularly your oblique muscles. Here’s a summary of how to perform it:

Proper Form:

Start in a standard plank position with your heels touching.

Engage your core muscles.

Lean to your right side while lifting your left arm up toward the ceiling.

Balance on one hand (your right hand).

Raise your hips up in the air until your body forms a straight line from shoulders to ankles.

Hold Time:

Aim to hold the side plank position for 30 to 45 seconds on each side to complete one set.

4. Reverse Plank

The reverse plank is an excellent exercise for strengthening your posterior chain and improving shoulder and hip mobility. Here’s a summary of how to perform it:

Proper Form:

Sit on the floor with your legs extended and feet flexed.

Place your hands just outside your hips with fingertips spread wide and facing forward.

This is your starting position.

Execution:

Press through your arms and lift your hips and torso as high as you can.

Aim to create a straight line from your chin to your toes.

Hold this position for a count of three.

Slowly lower back down to the starting position to complete one repetition.

Set and Reps:

Aim to complete 8 to 10 repetitions to constitute one set.

5. Plank Jacks

Plank jacks are an excellent variation of the plank exercise that adds an element of cardio and works your core and lower body. Here’s how to do them:

Proper Form:

Begin in a plank position with your feet together and your core engaged.

Ensure your body forms a straight line from head to heels.

Execution:

Start performing jumping jacks with your legs while maintaining the plank position.

Hop your legs wide apart and then quickly hop them back together.

Set and Reps:

Aim to complete 30 plank jacks to constitute one set.

6. Elbow Plank with Donkey Kick

The elbow plank with a donkey kick is an excellent variation that targets your core and glutes. Here’s how to do it:

Proper Form:

Start in an elbow plank position with your forearms on the ground, back straight, and core engaged.

Execution:

Bend your right knee at a 90-degree angle, flex your heel, and raise your right foot toward the ceiling while keeping your pelvis steady.

Pause for a count of three at the top of the movement.

Slowly lower your right leg slightly, maintaining control.

Repeat this motion for 8 to 10 reps with your right leg.

Switch to your left leg to complete one set.

7. Walking Planks

Walking planks are an effective variation to challenge your core and stability. Here’s how to perform them correctly:

Proper Form:

Begin in a plank position with your hands positioned directly under your shoulders.

Ensure your body forms a straight line from head to heels, with your core engaged.

Execution:

Start by lifting your left hand and crossing it over the right hand.

Simultaneously, step your right foot to the right.

Then, move your right hand to the right beneath the left shoulder.

Step with your left foot to the right, ensuring that your hands are moving together as your feet step apart.

Maintain a straight back and keep your core engaged throughout the movement.

Complete one set by continuing this pattern for around ten steps to the right.

Change direction and step back to the starting position to complete the set.

8. Plank with One Arm Dumbbell Row

Performing a plank with a one-arm dumbbell row is an effective way to challenge your core and upper body strength. Here’s how to do it correctly:

Proper Form:

Start in a plank position with your hands directly under your shoulders and your legs slightly wider than hip-width apart for better balance.

Hold a dumbbell of challenging weight in one hand.

Execution:

Begin by rowing the dumbbell up toward your ribcage while keeping your core engaged to stabilize your body.

Pause for a moment when the dumbbell reaches your ribcage.

Slowly lower the dumbbell back down to the starting position to complete one repetition.

Perform 8 to 10 reps on one side before switching to the other side to complete one set.

9. Scorpion Plank

The Scorpion Plank is an advanced variation that challenges your core and hip flexibility. Here’s how to perform it correctly:

Proper Form:

Begin in a forearm plank position with your elbows positioned directly under your shoulders.

Keep your body in a straight line from head to heels.

Execution:

Lift your right leg off the ground, bending it at the knee.

Rotate your hips to the right, bringing your right leg over and across your body.

Try to tap your right toe on the floor on the left side of your body.

After tapping, return to the starting position by reversing the movement.

Complete one repetition.

Perform 8 to 10 reps on one side before switching to the other side to complete one set.

10. Plank with Shoulders Touches

The Plank with Shoulder Touches is a great exercise for strengthening your core, shoulders, and stability. Here’s how to do it:

Proper Form:

Start in a standard plank position with your hands directly beneath your shoulders.

Keep your body in a straight line from head to heels.

Execution:

While maintaining a stable plank position, lift your left hand off the ground.

Reach your left hand across your body to touch your right shoulder.

Return your left hand to the starting position.

Next, lift your right hand off the ground.

Reach your right hand across your body to touch your left shoulder.

Return your right hand to the starting position.

This completes one repetition.

Repeat this movement, alternating between left and right-hand touches. Aim for a set number of repetitions or time duration while keeping your hips stable and core engaged throughout.

Plank with Shoulder Touches is a dynamic plank variation t

11. X Plank

The X Plank is an advanced variation of the traditional plank exercise that targets your core muscles and requires excellent stability. Here’s how to perform it:

Proper Form:

Start in a standard plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels.

Execution:

While maintaining a strong plank position, begin to walk your feet out to the sides, away from the centerline of your body.

Simultaneously, move your hands outward, spreading them wider than shoulder-width apart.

Continue to walk your hands and feet away from each other until your body resembles an “X” shape.

Hold this challenging X Plank position for 45 seconds to one full minute to complete one set. Be sure to engage your core muscles and maintain a straight line from head to heels throughout the exercise.

12. Single Arm Plank

Proper Form:

Start in a standard plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels.

Execution:

While maintaining a strong plank position, lift your left hand off the floor.

Extend your left arm out in front of you, reaching as far as you can while keeping your core engaged.

Hold this pose for 30 seconds, maintaining proper form.

After completing the hold with your left arm extended, switch to the right arm and perform the same exercise. The single-arm plank is an excellent way to challenge your core and improve stability.

13. Wall Plank

The Wall Plank is a unique variation that adds an extra challenge to the traditional plank exercise by incorporating a vertical component. Here’s how to perform it:

Proper Form:

Start by assuming a standard plank position, but with your feet positioned against a wall so that your body is parallel to the ground.

Execution:

Hold this position, with your body parallel to the ground, for one full minute.

To make it more challenging, lift your right leg off the wall and bring it up toward your chest, pausing for a second.

Then, push your right foot back to the wall to return to the starting position.

Perform five reps with your right leg lifted, and then switch to your left leg for another five reps.

This variation is indeed challenging and adds a new dimension to the plank exercise. It targets your core, shoulders, and stability. Feel free to adjust the number of reps based on your fitness level. Thanks for sharing this effective plank variation!

Plank Variations – The Conclusion

I know this is kind of a long list, but the more plank variations you do, the stronger you will get. Your core muscles need variety to grow stronger and firmer.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D

Running, a timeless and accessible form of exercise, not only requires determination and stamina but also necessitates the right medical gear to ensure a safe and optimal experience. From head to toe, selecting essential medical equipment is pivotal in supporting overall health, preventing injuries and enhancing performance for runners of all levels.

Injury Prevention and Recovery: A Holistic Approach

First Aid Kits for On-the-Go Solutions

Every runner should carry a compact first aid kit to address minor injuries and unexpected challenges. First aid kits usually contain bandages, antiseptic wipes, blister treatment and pain relievers, just to name a few. There are other essential items, which you can learn more about from Sammedical. Their first aid, field treatment and medical supplies are well-known and of good quality. A well-equipped first aid kit ensures runners can manage minor issues promptly, thus preventing the issues from escalating into more significant problems.

Compression Garments for Circulation and Recovery

Compression garments, such as socks, sleeves and tights, have gained popularity for their role in enhancing circulation and expediting recovery. These garments apply consistent pressure to muscles, reducing muscle vibration and promoting efficient blood flow. For runners, this can translate to improved performance during runs and faster recovery post-exercise.

Foot Health: The Foundation of a Runner’s Journey

Proper footwear is the cornerstone of any runner’s arsenal, as it significantly influences performance and injury prevention. Running shoes should be selected based on individual biomechanics, foot arch and gait analysis. A well-fitted pair provides adequate support, cushioning and stability, mitigating the risk of common injuries such as shin splints, plantar fasciitis and stress fractures.

Orthopedic Insoles and Supports

Orthopedic insoles can be a game-changer for runners with specific foot conditions or biomechanical issues. These customized inserts provide additional support, align the foot correctly and alleviate pressure points. Runners with conditions like flat feet or overpronation often benefit from orthopedic solutions, enhancing comfort and reducing the risk of long-term injuries.

Cardiovascular Monitoring: Insights into Heart Health

Wearable Heart Rate Monitors

As cardiovascular health is paramount in running, wearable heart rate monitors offer real-time insights into heart rate zones, aiding in optimizing training intensity. These devices allow runners to tailor their workouts to specific heart rate targets, promoting cardiovascular fitness and preventing overexertion. The continuous monitoring capability empowers individuals to make informed decisions about their running regimen.

Fitness Trackers for Overall Health

Beyond heart rate monitoring, fitness trackers provide a comprehensive overview of a runner’s overall health. These devices often include features like step counting, sleep tracking and stress monitoring. By understanding patterns and trends in these metrics, runners can make lifestyle adjustments to support their well-being, both within and outside their running routines.

Hydration and Nutrition: Fueling the Running Engine

Staying properly hydrated is paramount in running, especially during longer distances. Hydration belts and handheld water bottles provide convenient solutions to ensure runners have access to fluids on the go. Proper hydration supports endurance, regulates body temperature and helps prevent dehydration-related complications.

In addition to that, energy gels and nutrition packs offer a quick and portable source of carbohydrates, electrolytes and essential nutrients. These supplements help replenish glycogen stores, delay fatigue and support optimal performance. Runners should experiment with different options during training to find the products that best suit their individual needs and preferences.

The Holistic Runner: Integrating Medical Gear for Optimal Performance

As already established, having medical gear for a runner is paramount, as it usually saves the day during emergencies and ensures optimal health. Some of the ways to integrate such a kit include:

Creating a Comprehensive Running Kit

A comprehensive running kit with the essential medical gear discussed above can significantly contribute to a runner’s overall experience. Tailoring the kit to individual needs, considering factors like fitness level, health conditions and running environment, ensures a holistic approach to health and performance.

Regular Assessment and Adaptation

As runners progress in their journey, regular medical gear assessment and adaptation become imperative. Factors such as changes in fitness levels, evolving health conditions or transitioning to different terrains may necessitate adjustments to the running kit. Staying attuned to the body’s signals and incorporating necessary modifications support ongoing health and longevity in the sport.

In a Nutshell: Running Safely, Running Strong

In the dynamic world of running, the impact of medical gear extends far beyond mere accessories—it becomes the linchpin for safe, effective and enjoyable experiences. From safeguarding foot health with the right shoes to monitoring cardiovascular fitness with wearable devices, each piece of gear plays a pivotal role in the runner’s holistic well-being.

As runners lace up their shoes and hit the pavement, the integration of essential medical gear becomes not just a precaution but a proactive choice for running safely and running strong.

Treadmills have been around seemingly forever and are one of the most used cardio machines in every gym in the world. Many people prefer them either for a daily run or as a way to warm up before starting a weightlifting session. With that said, over the years, the technology used for treadmills has greatly improved, and now we can safely say that there are several different kinds, depending on what you need them for. 

There are walking treadmills created for people with sedentary lifestyles so that they can get some daily exercise in; there are also foldable treadmills for running, which can be useful for busy professionals who want to be able to get a running session in the comfort of their homes and additionally, there are new and more modern treadmills for athletes – some with an air bubble around them, so that they can decrease the stress on the joints and muscles, some curved that provide new kinds of challenges and finally there are those, submerged in water – another tool for better active recovery. 

Out of all of these options, the one that should pique your interest as an athlete is the curved treadmill. If you’re tired of running on the good old flat one that is available in every gym, you may want to consider switching to the curved one, as it provides a different set of challenges and forces your body to adapt to a new kind of physical activity.

In this article, we’re going to talk more about curved treadmills, the challenges they present, and how they compare to standard flat treadmills. So, if that sounds like something that’s up your alley, please continue reading. 

What is a Curved Treadmill? 

Similar to the standard treadmill, the curved one is also designed for indoor running, and its primary goal is to provide the user with an experience similar to what you would get on an outdoor curved path. Essentially, the idea behind it is to imitate running on a track but indoors.

Most curved treadmills are manual, which means they require the muscles of your legs to power the running belt, as there are no electricity or start buttons involved. Instead, when you step on the treadmill, you have to start pushing with the soles of your feet, making sure your foot strike lands forward in order to give the treadmill an incentive to start moving.

What Are the Main Differences Between the Flat and the Curved Treadmill? 

We’re all pretty familiar with what the flat treadmill is, as that’s the cardio machine you will typically find in any commercial gym. Essentially, it’s a walking path with no curve, inclination, or tilt involved in any way. It imitates walking on a completely flat surface, where you face no ups or downs on your way, and so you’re able to maintain a similar pace for a prolonged period of time. 

Flat treadmills are generally recommended for people who want to get some extra movement but work a sedentary job or for people that have suffered serious injuries and have muscle or joint limitations and can’t do intense workouts. 

Furthermore, in the last few years, flat treadmills have become popular as walking pads for under the desk, as they require no extra movement and don’t hinder your work process. For many people who are now working from home, this has become their main source of activity throughout the day. 

Another major difference between curved and flat treadmills is the source of power. Most, if not all, flat treadmills are powered either electrically or by a battery, so you have a head start on the movement. On the other hand, most curved treadmills are manual, which means that they solely rely on the power of your muscles to get started and to keep moving. 

Some of the Benefits of Curved Treadmills 

As you’ve probably guessed, there are some pretty incredible benefits to using a curbed treadmill over a flatter one. In recent years, the rising popularity of the manual, curved treadmill has led to some interesting concerns being voiced regarding the equipment’s features, the running technique it requires, and the contrasts between jogging on the road and on this type of treadmill. Let’s take a look at the discourse in the next paragraphs. 

No Electricity Required 

Unlike flat treadmills that require the use of electricity or a powered battery, most curved ones are manual and don’t require anything other than your muscles to get going. This makes them more environmentally friendly, and it can also lower your monthly expenses, especially if you plan on using the machine often. 

Burns More Calories 

According to manufacturers of curved treadmills, your calorie burn increases by around 30% when you use them compared to the standard ones. This feature makes them particularly useful for sprinting sessions and for HIIT exercise as a whole. 

Increased Engagement of Lower Body Muscles 

As we mentioned, unlike the flat treadmill that’s electrically powered, this one relies entirely on your own strength to start moving and to keep going. That’s why it uses more muscles when you’re running on it, and it specifically targets the hamstrings and the glutes. 

Easy to Use 

Curved treadmills are extremely easy to use – you just hop on them and start moving. There are no buttons that you have to press and no specific settings that you have to know about; they’re completely user-driven, so they follow your movement pattern. As soon as you step on one, lean forward and start jogging, running, or walking – it will follow your tempo and decrease/increase according to how you push. With that said, we recommend that you start by walking, and then once you hit your stride, you can begin with a light jog and finally move on to a full-on sprint.

Experts from Torokhtiy.com also add – ‘Although they initially have a steeper learning curve and are more physically demanding to work out on, they’re well worth diving into, especially for athletes with wide experience using treadmills.’ 

Which One is Better – The Curved or the Flat Treadmill? 

Both of these machines have their specific use cases, and which one suits you better depends on the results you want to achieve and the kind of training sessions that you want to be able to do. For people who are older, who work sedentary jobs, or have suffered previous serious injuries, flat treadmills offer a terrific way to get some exercise in without putting a ton of stress on the muscles and joints. They’re also a fantastic option for stay-at-home moms or people working from home, as they enable them to get some activity while doing other types of work. 

On the other hand, if you’re an active athlete or just someone who wants to perform better, curved treadmills challenge the muscles more; they’re also more similar to the real experience of running/sprinting and are a terrific way to get some sprinting/ high-intensity work done, while you’re indoors. 

In Conclusion

We hope that by the end of this article, you’ve learned all that you wanted about the differences between curved and flat treadmills. As you can see, which one you choose to use or buy for your home gym depends entirely on your personal needs and the goals you have related to health and fitness. However, if there’s one thing that’s certain, both of these machines are a fantastic way to stay active and to get your regular cardio session in. 

Let’s talk about push-ups! Now, I know when you think about boosting your running game, you might not immediately picture yourself doing push-ups.

I mean, running is all about the legs, right? But stay with me because by the time we’re done here, you might just be itching to add this fantastic exercise to your strength routine.

Get ready to discover the surprising benefits of push-ups for your running performance!

Why Strength Matters for Runners

Here’s why strength training, including push-ups, matters for runners:

• 1. Posture and Form: As you mentioned, a strong upper body helps maintain good posture and form during your runs. It prevents slouching and keeps you upright, which is crucial for efficient running.
• 2. Injury Prevention: Upper body strength, including the chest, shoulders, and upper back, can help prevent injuries. A strong upper body provides stability, reducing the risk of overuse injuries and improving overall body mechanics.
• 3. Arm Drive: Strong arms can contribute to a more powerful arm drive, which can assist in propelling you forward while running. This can enhance your overall running speed and efficiency.
• 4. Core Activation: Push-ups engage your core muscles, helping to improve core stability. A strong core is essential for maintaining balance and transferring power from your upper body to your lower body during running.
• 5. Breathing: A strong upper body, including the chest and back muscles, can improve your lung capacity and breathing efficiency. This is particularly beneficial during intense or long runs.
• 6. Muscle Balance: Running predominantly works the lower body muscles. Strength training, including push-ups, ensures a more balanced musculature throughout your body, reducing the risk of muscle imbalances and injuries.

Why You Should Be Doing A Variety of Push-ups (and Exercises)

Adding variations to your push-up routine is key for many reasons.

Let me explain why.

• Prevent Boredom: Doing the same exercise repeatedly can lead to workout monotony. Trying out different push-up variations keeps your routine interesting and challenging, making you more likely to stick with it in the long run.
• Target Different Muscle Groups: Various push-up variations emphasize different muscle groups. For example, wide-arm push-ups target the chest and shoulders more, while diamond push-ups focus on the triceps.
• Avoid Plateaus: When you continuously challenge your muscles with new movements, you prevent them from adapting to the same routine. Plateaus can hinder progress, but by introducing different push-up variations, you keep your muscles engaged and continually progressing.
• Enhance Overall Strength: Different push-up variations can help strengthen not only the primary muscle groups but also stabilizing muscles and core muscles. This comprehensive strength development contributes to better overall fitness and can have a positive impact on your running performance.
• Injury Prevention: Utilizing various push-up variations can reduce the risk of overuse injuries. By shifting the focus and load to different muscles, you avoid placing excessive stress on a single muscle group or joint.

1. The Standard Push-up

Starting Position:

Begin by positioning yourself on the ground in a prone (face-down) position.

Place your hands slightly wider than shoulder-width apart, with your palms flat on the floor. Your fingers should be pointing forward or slightly turned outward.

Extend your legs behind you, resting on the balls of your feet. Your body should form a straight line from head to heels.

Up and Down Motion:

Inhale as you slowly bend your elbows, lowering your chest toward the floor. Keep your body in a straight line and engage your core muscles.

Continue lowering your body until your chest is either touching or hovering just above the floor.

Elbow Position:

Maintain proper elbow alignment throughout the movement. Your elbows should not flare out to the sides or move behind your wrists.

Aim to keep your elbows positioned above your wrists, forming a 90-degree angle at the bottom of the push-up.

Avoid Slouching or Sagging:

Keep your hips in line with your torso to prevent sagging or raising your hips. Your body should remain straight like a plank.

Avoid any excessive arching or rounding of your lower back.

Head Position:

10. Keep your head in a neutral position, aligned with your spine. Avoid dropping your head or craning your neck forward.

Exhale and Push Away:

Exhale as you push through your palms and extend your arms, raising your body back up to the starting position.

Fully extend your arms without locking your elbows.

Repeat:

13. Perform the desired number of repetitions while maintaining proper form.

The modified version (for beginners)

If the standard push-up is too much for you, then you can always do the modified version, where you rest on your knees instead of your toes.

You can also perform this variation when you are really tired and can’t crank out a push-up with good form.

2. Walking Pushup

Proper Form:

Start by getting into a standard push-up position on the floor. Ensure your hands are placed slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Place your feet on a soft surface, preferably a towel or a sliding disc, to facilitate movement.

Keep your body in a straight line from head to heels, engaging your core muscles to maintain stability.

Execution:

Begin the exercise by walking with your hands while keeping your upper body steady and your back straight.

Take small steps with your hands, moving them forward, one at a time.

Continue walking with your hands across the room or the available space.

Once you’ve reached your desired distance or space limitations, start walking your hands back toward the starting position.

Maintain Proper Alignment:

Throughout the exercise, make sure to maintain proper alignment, keeping your hips in line with your torso.

Avoid letting your hips sag or pike upward. Your body should remain in a straight line.

Repetition:

10. Perform the walking push-up for the desired number of repetitions or distance. You can adjust the intensity by increasing the distance you walk with your hands.

3. Plyometric Pushups

Plyometric Pushups are a dynamic variation of the traditional push-ups that build explosive strength and coordination, making them ideal for improving speed and endurance. Here’s how to perform them with proper form:

Proper Form:

Start by assuming a standard push-up position on a well-padded carpet or exercise mat. Ensure your hands are positioned slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Maintain a straight line from your head to your heels, engaging your core muscles for stability.

Execution:

Begin the exercise by performing a regular push-up. Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

4. Resistance Band Push-ups

Resistance Band Push-ups are a challenging variation that adds extra resistance to the standard push-up, making the exercise more demanding on your muscles.

This added resistance increases tension throughout the entire movement, even during the lowering phase, making it an effective strength-building exercise.

Here’s how to perform resistance band push-ups with proper form:

Proper Form:

Begin by grabbing a resistance band and placing it around your upper back, crossing it over your chest.

Hold the ends of the band in your hands and position them slightly wider than shoulder-width apart on the floor.

Assume a standard push-up position with your hands on the band and your body in a straight line from head to heels. Your palms should be flat on the floor, fingers pointing forward, and your feet hip-width apart.

Engage your core muscles to maintain a stable and aligned body position.

Execution:

Start performing the push-ups in a controlled and deliberate manner.

Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

The resistance band will add tension throughout the exercise, making both the lifting and lowering phases more challenging.

Continue to lower yourself until your chest is close to or touching the floor.

Completion:

Push upward until your arms are fully extended, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Perform the desired number of repetitions, focusing on controlled movements and maintaining tension in the resistance band.

5. Diamond Push-ups

Diamond Push-ups are an effective variation of the standard push-up that primarily targets the triceps while also engaging the chest and shoulders. This variation involves placing your hands close together, forming a diamond shape with your thumbs and index fingers. Here’s how to perform diamond push-ups with proper form:

Proper Form:

Begin by getting into a standard push-up position with your hands placed close together, directly below the center of your chest.

Position your hands so that your thumbs and index fingers touch, forming a diamond or triangle shape with your hands.

Your fingers should point forward, and your palms should be flat on the floor.

Your body should be in a straight line from head to heels, with your feet hip-width apart. Engage your core muscles to maintain stability.

Execution:

Start performing the push-up by lowering your chest toward the diamond shape created by your hands.

Keep your elbows close to your body as you lower yourself down.

Lower your chest as close to the diamond shape as possible, ideally touching it or coming very close.

Completion:

Push upward by extending your arms until they are fully straight, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Continue to perform diamond push-ups for the desired number of repetitions.

6. Decline BOSU Ball Push-ups

Decline BOSU Ball Push-ups are an advanced variation of the standard push-up that adds an element of balance and stability training to the exercise.

This variation targets the chest, shoulders, and triceps while also engaging the core and stabilizer muscles. Here’s how to perform Decline BOSU Ball Push-ups with proper form:

Proper Form:

Set up a BOSU ball with the flat side down on the floor. Place a box or bench behind the BOSU ball.

Assume a standard push-up position by placing both hands on the flat, round side of the BOSU ball, slightly wider than shoulder-width apart.

Position your feet on the box or bench behind you, elevating your lower body. Your body should form a straight line from head to heels.

Engage your core muscles to maintain stability and balance.

Execution:

Begin the push-up by lowering your chest down toward the BOSU ball while maintaining a straight body position.

Lower your chest until it touches the BOSU ball or comes very close to it.

Completion:

Push upward by extending your arms, returning to the starting position with your arms fully straight.

Maintain proper form throughout the exercise, focusing on balance and stability.

Continue to perform Decline BOSU Ball Push-ups for the desired number of repetitions.

7. Dumbbell Push-ups with Row

Dumbbell Push-ups with Row are an effective compound exercise that combines a pushing motion with a pulling motion. This variation targets multiple muscle groups, including the chest, shoulders, triceps, and back muscles.

It’s a great exercise for building upper body strength and improving muscle balance.

Here’s how to perform Dumbbell Push-ups with Row with proper form:

Proper Form:

Place a pair of dumbbells on the floor, about shoulder-width apart.

Assume a standard push-up position with both hands gripping the dumbbells in a neutral grip (palms facing each other). Your body should be in a straight line from head to heels.

Position your feet shoulder-width apart to provide stability and balance.

Engage your core muscles to maintain a flat back and proper form.

Execution:

5. Begin the exercise by performing a push-up: Lower your chest toward the floor while keeping your elbows close to your body.

Lower your chest as close to the ground as possible without touching it.

Completion:

Push back up to the starting position by extending your arms fully.

After completing the push-up, transition into the rowing portion. While maintaining a flat back and engaged core, row the dumbbell in your right hand upward to the side of your chest.

Bend your elbow as you pull the dumbbell toward your body, keeping it close to your torso.

Pause for a second at the top of the row, squeezing your back muscles.

Slowly lower the dumbbell back down to the floor.

Repeat the push-up and row on the opposite side, this time using your left hand to row the dumbbell.

8. Outside Leg Kick Push-up

The Outside Leg Kick Push-up is a dynamic variation of the standard push-up that offers several benefits, including building strength and endurance in the shoulders and chest, improving flexibility in the lower body, and engaging the core muscles.

This exercise targets multiple muscle groups simultaneously.

Here’s how to perform the Outside Leg Kick Push-up with proper form:

Proper Form:

Begin by assuming a standard push-up position with your hands placed slightly wider than shoulder-width apart on the floor.

Ensure your body forms a straight line from head to heels. Engage your core muscles to maintain proper alignment throughout the exercise.

Execution:

Lower your chest toward the ground by bending your elbows. Continue the push-up until you are near the bottom of the movement.

Leg Kick:

At the bottom of the push-up, when your chest is close to the floor, initiate the leg kick. Extend your right leg out to the side as far as possible, aiming for approximately a 90-degree angle with your body.

Keep your right knee straight, and your toes pointed.

Hold the leg extended for a second to engage your hip flexors, hamstrings, and glutes.

Completion:

After pausing briefly with your right leg extended, retract your leg, bringing it back to the starting position.

Once your leg is back in the starting position, push back up to the top of the push-up position, extending your arms fully.

Switch sides and repeat the exercise, this time kicking your left leg out to the side at the bottom of the push-up.

9. Dive Bomber Push-ups

The Dive Bomber Push-up is an advanced variation of the standard push-up that engages multiple muscle groups and offers a great cardiovascular workout.

This exercise targets your chest, shoulders, back, triceps, and core while also enhancing flexibility and mobility in your hamstrings, back, and shoulders. Here’s how to perform the Dive Bomber Push-up with proper form:

Proper Form:

Begin in a position similar to the downward dog yoga pose. Place your hands on the ground slightly wider than shoulder-width apart.

Your feet should be spread wide, and your hips should be raised toward the ceiling. Your body should form an inverted “V” shape.

Execution:

To initiate the movement, bend your arms and lower your head toward the ground. At the same time, start to slide your head forward and between your hands.

Dive Forward:

4. Continue to glide your chest forward, bringing it between your hands. As you do this, arch your back and keep your hips low to the ground.

Your head should be facing forward and slightly upward as you move through this phase.

Aim to push your head upward until your arms are fully extended and your chest is pointing upward.

Hold this position for a moment, feeling the stretch in your back and shoulders.

Reversal:

To reverse the movement and return to the starting position, bend your arms and lower your chest back toward the ground.

Continue to slide your head backward and away from your hands.

Raise your hips toward the ceiling, returning to the inverted “V” position

10. The Three Medicine Balls Push-up

The Three Medicine Balls Push-up is an advanced push-up variation that challenges your strength, stability, balance, and core.

This exercise targets the shoulders, back, chest, and core muscles, making it an effective way to build upper body strength while improving stability and body awareness. Here’s how to perform the Three Medicine Balls Push-up with proper form:

Proper Form:

Begin by placing three medicine balls on the ground and positioning them around your body.

Place your palms on two of the medicine balls, keeping them slightly wider than shoulder-width apart.

Position your feet so that the balls support your back feet, creating a bridge-like position with your body.

Execution:

With your palms on the medicine balls and your feet supported by the third ball, engage your core and maintain a straight line from your head to your heels.

This is your starting position.

Push-up:

Lower your chest toward the ground while keeping your body in a straight line.

Aim to lower yourself until your chest is just above the floor.

Return:

8. Push through your palms to raise your body back up to the starting position.

Maintain balance and control throughout the movement.

Repeat:

10. Perform the desired number of push-ups while maintaining proper form.

11. Handstand Push-ups

Handstand Push-ups are an advanced bodyweight exercise that challenges your upper body strength, shoulder stability, and core.

This exercise is a staple in the CrossFit world and can greatly improve shoulder strength and mobility. Here’s how to perform Handstand Push-ups with proper form:

Proper Form:

Begin by facing a wall, standing about 8 to 12 inches away from it.

Place both of your hands on the ground at shoulder width, approximately shoulder distance apart.

Getting Into Position:

Bend at the waist and kick your legs up into a handstand position. Your body should be fully extended, with your arms straight, back flat, and core engaged.

Your feet should be resting against the wall for support while you’re in the handstand position.

Performing the Push-up:

Slowly lower your head toward the ground, aiming to bring it as close to the floor as possible. If you’re unable to touch your head to the floor, it’s perfectly fine to perform a partial range of motion push-up.

Pause briefly when your head is close to the floor.

Push back up with control, extending your elbows until your arms are fully straight. This completes one repetition.

Repeat:

Perform the desired number of Handstand Push-ups while maintaining proper form and control.

Tips:

Ensure your core is engaged and your body remains in a straight line throughout the movement.

Practice against a wall to ensure stability and safety.

If you’re new to Handstand Push-ups, consider performing them with a spotter or using a padded surface for your head until you build strength and confidence.

Start with a manageable number of repetitions and gradually increase the difficulty as you become more proficient.

Push up Variations to Try  – The Conclusion

Hopefully, you loved the above 11 push-up variations. Now, make sure to take action and do them regularly. There is nothing to it but to do it.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David Dack.