Cross Training For Runners

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

But a little bit about myself first.

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

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

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

But here’s the tricky part.

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

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

I know I’m not alone.

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

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

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

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

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

What’s The Ketogenic Diet

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

But it’s not as simple as it sounds.

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

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

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

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

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

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

Check the complete list here.

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

Note – Ketosis Is Not Created Equal

Keep in mind that everyone’s body works differently.

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

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

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

Clean Keto Food List for Beginners

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

Keto Food Diet List  – The Healthy Oils

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

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

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

They’re also super healthy.

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

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

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

Avoid them at all times.

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

Instead, make sure to consume plenty of the following:

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

 Keto Food Diet List  -The Dairy Products

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

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

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

Harder cheeses usually contain fewer carbs.

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

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

Add the following dairy products to your keto menu:

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

Additional resource – Macros for runners

Keto Food Diet List – The Meats

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

Quality is key.

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

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

What’s more?

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

But be warned.

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

Add to cart the following lean protein sources:

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

Check the ingredients for the following cured and premade meats

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

Additional resource – Can you run a marathon on keto

Keto Food Diet List  – The Organ Meats

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

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

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

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

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

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

Add to cart the following items:

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

Keto Food Diet List – The Seafood

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

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

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

What’s more?

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

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

Add to cart the following:

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

Additional resource – Magnesium for runners

Keto Food Diet List  – The  Vegetables

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

But not all veggies are keto-friendly.

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

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

Instead, opt for non-starchy veggies.

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

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

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

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

Fermented vegetables

• Sauerkraut
• Kimchi

Additional resource – Keto recipes for low carb eating

Keto Food Diet List  – The Fruits

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

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

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

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

Add to cart the following:

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

Additional resource – Vitamin D for runners

Keto Food Diet List  – The Drinks

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

There’s a thing known as keto coffee.

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

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

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

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

Add to cart the following drinks to your diet:

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

Keto Food Diet List  – The Nuts and Seeds

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

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

Stick to fattier nuts like almonds and macadamias.

Roast them to get the most out of them.

Be careful of their calorie content.

They can rack up quite fast.

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

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

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

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

Grab the following at the store:

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

Keto Food Diet List  –  Keto-Friendly Condiments

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

Not all condiments make the keto cut.

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

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

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

Add some flavor to your meals using the following:

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

Additional resource – Best sources of electrolytes for runners

The 7-Day Keto Meal Plan 

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

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

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

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

I hope it delivers on its promise.

Otherwise, I’m failing both of us.

Additional resource – Salt tablets for runners

Keto Meal Plan – Day 1

Breakfast – Fat Coffee

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

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

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

What’s more?

Keto coffee is easy to make.

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

Still confused?

Watch this tutorial.

Ingredients

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

Lunch: Keto Spinach Salad

I love spinach.

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

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

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

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

It also comes together quickly in less than 30 minutes.

Just wow.

What’s more?

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

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

Ingredients

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

Dinner – Keto Pizza

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

There are many pizza keto-friendly recipes out there.

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

The recipe yields the perfect thin crust pizza chew.

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

The recipe also comes together in less than 20 minutes.

Ingredients

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

Additional resource – How to eat less sugar

Keto Meal Plan  – Day 2

Breakfast: Sausage Breakfast Sandwich

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

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

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

What’s more?

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

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

Ingredients

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

Lunch – Tuna Salad Lettuce

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

Don’t you believe me?

This tuna salad is proof.

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

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

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

It’s also easy to make.

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

Toss in some tomatoes to brighten the plate.

So tasty.

So simple.

So keto.

Ingredients

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

Additional resource – Diet mistakes runners make 

Dinner – Keto Chicken Garam Masala

A fan of Indian cuisine?

This one is for you.

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

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

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

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

Ingredients:

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

Keto Meal Plan – Day 3

Breakfast – Egg Omelet with Cheese, Spinach, and Sausage

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

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

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

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

You can also add a small portion of fatty meats.

I recommend sausage.

Ingredients

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

Lunch—Keto Chicken BLT Salad

I was never a big fan of salads.

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

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

The keto check BLT salad is an excellent example.

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

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

Ingredients

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

Dinner – Bacon Cheese Balls

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

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

What’s more?

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

Ingredients

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

Keto Meal Plan –  Day 4

Breakfast – Keto Egg Muffins

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

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

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

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

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

Ingredients

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

Lunch – Keto cheeseburger

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

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

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

Ingredients

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

Dinner – Baked Salmon with asparagus

Salmon is one of my favorite fish.

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

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

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

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

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

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

Ingredients

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

Keto Meal Plan –  Day 5

Breakfast – Bacon, and Eggs

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

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

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

Ingredients

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

Lunch – Keto Smoked Salmon & Avocado

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

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

What’s more?

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

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

Ingredients

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

Dinner – Ground Beef Tacos

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

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

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

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

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

Ingredients

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

Keto Meal Plan – Day 6

Breakfast – Sausage and Egg Breakfast Bowl

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

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

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

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

Ingredients

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

Lunch – Leftover Turkey Salad

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

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

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

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

Ingredients

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

Dinner – Chicken Bacon Ranch Casserole

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

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

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

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

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

Ingredients

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

Keto Meal Plan – Day 7

Breakfast – Keto Blueberries Pancakes

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

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

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

Ingredients

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

Lunch – Bacon Spinach Frittata

Tired of making omelets?

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

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

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

Ingredients

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

Dinner—Slow cooker Mexican Tacos

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

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

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

Ingredients

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

Clean keto food list for beginners – The Conclusion

There you have it.

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

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

The rest is just detail.

Thank you for dropping by.

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

In the meantime, keep eating healthy.

Cheers.

David D.

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

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

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

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

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

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

Ready to run smart and sustainably?

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

What is Overtraining Syndrome?

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

Why Does it Happen?

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

How Much Running is Too Much?

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

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

Elite vs. Novice Runners:

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

Who’s at Risk? Everyone, Really:

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

What’s more?

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

The Beginner’s Blueprint:

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

A Startling Statistic:

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

How to Evaluate Your Routine:

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

The University of South Carolina Study:

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

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

What’s more?

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

Implications & Considerations:

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

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

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

Running Burnout Symptoms

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

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

Entering the Muscle-Burning Phase:

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

Constant Irritability:

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

Hormonal Havoc:

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

Stress & Anxiety:

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

Hydration Status: 

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

Heartbeat Tells a Story

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

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

Additional reference – Stop peeing when running

Falling Sick Repeatedly

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

Incessant Pain & Prolonged Injuries

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

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

Tired All The Time

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

Sleepless Nights

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

Decreased Motivation

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

Unwanted Weight Loss

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

A Quick Note.

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

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

How To Measure Running Burnouts?

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

Green Light: 0-1

No reason to panic here.

You are safe to push it a bit further.

You’re barely pushing your body.

Do more.

Be Careful: 3-4

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

Danger Zone: 5 or more

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

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

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

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

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

Additional resource – Common Overuse injuries

Overtraining in Runners – The Conclusion

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

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

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

In the meantime, thank you for dropping by.

Keep training hard.

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

Here’s the truth.

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

But it doesn’t have to be that way.

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

Cheap Running Gear Guide 

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

Choose The Right Stores

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

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

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

Here’s what to do instead.

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

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

How To Buy Cheap Running Shoes

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

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

Proper running clothing costs money, too.

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

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

Buy During Sales

So how to buy cheap running shoes?

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

Go Digital

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

Check other colors

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

Shop at Non-Specialty Stores

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

Compare Prices

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

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

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

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

Sign up For Newsletters

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

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

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

Buy Last Season’s Models

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

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

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

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

Where to find them?

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

Take Care Of Your Running Shoes

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

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

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

Let’s discuss a few.

Keep them To the Running

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

Wash regularly:

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

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

Take them Off Properly

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

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

Store Right

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

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

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

Where to Find Cheap Running Clothes

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

Old Navy

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

What’s more?

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

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

H&M

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

Pricing: Activewear range from $10 to $50.

Macey’s

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

What’s more?

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

Pricing: Clothes range from $5 to $30.

GAP

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

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

Price range: $10 to $30 per item.

Zappos

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

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

Price range: $10 to $30 per item.

Stick to Quality

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

But is it worth it? Is it durable?

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

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

When shopping, check for the following:

The Fabrics

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

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

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

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

The Seams

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

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

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

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

Save Money On Running Nutrition

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

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

These include:

Experiment

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

Additional resource – Best sources of electrolytes for runners

Make your own:

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

Check out this YouTube Tutorial.

Buy in bulk

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

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

The main items include:

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

Stay Injury Free

Medical bills stack up quickly when dealing with an injury.

And nobody’s immune

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

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

Listen to your body

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

Progress slowly

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

Stretch & foam roll

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

Cross-train:

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

For more, check these posts:

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

Save Money On Races

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

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

Sign Up Early

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

Be A Member

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

Race local

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

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

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

Two birds. One stone.

Cheap Running Gear – The Conclusion

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

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

In the meantime, thank you for dropping by.

Keep training strong

David D.

Getting ready to run a half marathon? Then you need to wrap your head around half marathon pace charts.

How come?

One of the most pressing questions in choosing a half marathon goal is the finish time.

Here’s the full guide to how long is a marathon.

The Importance of Running Charts

Before I get into the half marathon pace chart weeds, let’s explain why they’re important.

Finding your race pace (and sticking to it come race day) is crucial to your training progress and racing success.

Pace charts are useful for both beginner runners and elite runners. Whether preparing for your first half marathon, trying to PR, or going on a long run, knowing your pace can help you run and race better. What’s not to like.

A pace chart will help you know how fast your pace should be if you have a specific finish time for the half marathon.  For instance, find out what pace you need to keep to run a 1:45 half marathon.

It also allows you to determine your running pace for your training runs. For example, find out how fast your pace should be for a 10-mile long run, which is often run one to two minutes slower than your goal HM pace.

What’s more?

A chart pace is a great visual way to help you understand how a little change in pace can drastically impact your half marathon finish time. For example, 15 seconds could mean the difference between running a sub-1:40 race and running just over it.

Additional Source – Check this treadmill pace chart

The Importance of Finding Rhythm

Overall, sticking to an even steady pace from the start line to the finish is a fantastic way to run your best HM and achieve a personal best.

When it comes to a half marathon, kicking the race faster than your goal pace will likely lead to falling off in the later miles, and you don’t want that.

So, as a rule, determine your goal of peace and start then. Then, feel free to speed it up by mile 10 or 11—but only if you’re feeling strong.

Presenting The Chart

The chart will list average paces per mile or kilometer, which helps provide you with the correlated finish time.

My half marathon pace chart list what finish time a given pace will produce. This is helpful since it lets you know what pace you’ll need to average for a goal time.

The following chart provides paces in average mile time. First, find your goal finish time. Next, see that goal per mile pace.

The chart below will translate your HM goal finish time into your per-mile or per-kilometer pace. It also shows the halfway split and the split for every 3 miles.

For example, if you’re targeting a 1.30 half marathon, you can easily see that you’ll need to run 4:15 per kilometer or faster to achieve that time.

Knowing that pace beforehand allows you to plan your training program accordingly to reach your goal. Seeking a finish time outside that range or an exact finish time between those 30-second jumps? Then try this pace calculator.

What’s more?

Keep in mind that my half marathon pace chart isn’t considering any specific type of race course, whether it’s hilly, snowy, hot, or has lots of turns.

For example, if you want to run a half marathon in 1 hour 30 minutes, you’ll see that 6:52 minutes per mile or 4:16 minutes per kilometer is what you need to come in at just under your goal time.

Additional resources:

• How to nail your sub 4 hour marathon pace
• Here’s your guide to obstacle race course training.
• Here’s your guide to beginner running pace
• Your guide to pacing strategies for different races
• Your guide to running pace charts
• Here’s how to avoid slowing down during  a race
• How to prepare for your best running race
• How long is a half marathon
• Here’s how to prevent a DNF in a race
• How to warm up for a race
• Here’s a nice 90-minute half marathon training plan.
• The couch to half marathon training plan
• Here’s your guide to shakeout runs.

Looking to get the best of your race? Then you should start with the proper race warm-up.

Here’s the truth.

The warm-up is one of the most detrimental elements of a successful race, yet it’s also one of the often overlook aspects of pre-race preparation.

A good warm-up should prepare you for the transition from zero effort to race effort smoothly and efficiently, which improves your performance and reduces your risk of injury.

The warm-up doesn’t have to be complicated, though. You just need the right approach.

That’s where today’s post comes in handy.

Regardless of your race, the following warm-up routine will help prepare for your event.

In the article, I’ll explain

• Why a warm-up is key
• Benefits of a warm-up
• Different warm-up routines for different races
• And so much more

The Golden Rule

Overall, the shorter the race, the longer and more thorough the warm-up needs to be.

The length and intensity of your race warm-up depend on your race distance and fitness level. Overall, warm-up seeds are more intense for shorter distances, such as a 5K,  and less strenuous for longer races, such as the marathon.

That’s why you should tailor your warm-up to the type and distance of the race.

For example, if you want to run your best 5K race, you’ll need to be at race speed from the start.

What’s more?

I’d recommend that you keep it similar to the same way you warm up during training. Don’t try anything new on race day.

Additional resource – Guide to pacing strategies for different races

The Benefits Of  A Race Warm-up

A proper warm-up for your race will help prevent injury and is the ideal way to improve your race performance.

The warm-up has two main purposes:

1. To prepare you for the physical demands of the race
2. To enhance your muscular systems dynamics, you’re less likely to get injured.

Warming up properly helps prepare your body to run hard and race fast.

Let’s dig more.

Increase Core Temperature

Warming up properly before a run or race raises your core temperature by heating your muscles.

This also improves your metabolism and speeds up the energy supply to your muscles—all of which sets the stage for better performance.

Improve Muscle Performance

As your heart rate increases, your muscle temperature, and resistance—or viscosity—decreases.

This improves both muscle contraction and relaxation, which improves athletic performance.

Prevents Injury

Research has shown that warm-ups help limit injury risk.

How?

It improves tissue and muscle flexibility while prepping your body to engage in intense movement.

What’s more?

You’re less likely to pull or tear a muscle when you’re well warmed up.

Improve Heart Function

A good warm-up, especially when it includes cardio movement, boosts cardiac output and respiratory minute volume (RMV), increasing your VO2 max.

For more on the importance of warming up for running performance and injury prevention, check the following sources;

• Why a Warmup is Key to a Successful Run
• Effects of Warming-up on Physical Performance:
• Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications
• Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review
• Benefits of Warm-Up Exercises
• Effects of Short or Long Warm-up on Intermediate Running Performance
• A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes
• Warm up intensity influences running performance despite prolonged recovery

Don’t Wait For Too Long

Although, as you can Cleary see, warm-ups have a lot to offer, as a rule, you shouldn’t wait too long between your warm-up and race start time. Or else, you risk losing some of the benefits of the warm-up.

As a general rule, complete the warm-up 5 to 10 minutes before the race starts.

I know.

This is not always possible due to corrals, crowds, wave start, bathroom wait, etc.

But at least pay attention to this and have a backup plan.

I’d recommend finding space away from the crowds and then performing your warm-up.

Next, head to the start line 5 to 10 minutes before the signal. You should also pay attention not to warm up too hard or too long before the race. This, again, can be counterproductive.

A long, intense warm-up may cause fatigue, negatively impacting your race performance

Stuck in a line? Then do butt kicks and high knees in line.

I recommend the Myrtle Routine for warm-up in case you want a well-rounded routines.

Warming Up for The 5K

I hate to sound like a broken record, but the shorter the distance, the longer you should warm up.

A 5K is an intense race. Therefore, it calls for an intense(r) warm-up. You’ll want to be 100 percent at the start line to run at your goal race pace.

So how should you warm up?

Depends on your fitness level and racing goals.

If this is your first 5K or you are joining a fun run (where speed doesn’t matter), performing a light 10 to 15 minutes warm-up before the start should be enough.

I’d recommend walking briskly or jogging for 5 to 10 minutes to gradually raise your heart rate and circulation.

Then perform 5 minutes of dynamic exercises to get your muscles and joints ready and release any tightness.

By then, your body will be warm and set to go.

But, if you’re looking to get the most out of the race or racing hard, you’ll want to prepare your body for top speed ahead of the start.

Start with a 5-minute walk to wake your body up, then run one to two miles at an easy and conversational pace. During the last half of the running warm-up, add four to six 30-second accelerations at your race pace. The stride-outs should feel comfortably hard.

Additional resource – How to avoid slowing down during  a race

Next, do a series of dynamic stretches, performing each movement for 30 to 45 seconds. The more, the merrier.

Some of the best moves include:

Leg swings

Walking lunges

Butt kicks

High knees

Inchworms

What’s more?

Try to complete your warm-up as close to the start of the race as you can. This might be easier in smaller events and more trying in larger ones. But at least do your best.

Have to get to the start line earlier? Then do your warm-up but then keep moving in the corral by running in place, doing butt kicks or knee lifts. Keep it active. This will help keep your body warm, especially on colder days.

A beginner runner? Try this couch to 5K plan.

Additional Resource – What’s A Good 5K Time For A Beginner.

Warming Up for The 10K

The 10K is another distance that will require you to start hard and fast if you want to run your best.

Run for 10-minute at an easy pace. It shouldn’t feel hard at all. Then do 4 to 6 strides at your 10K pace to get your body primed for fast speed.

Sure, I know it sounds counterintuitive to run before a race, but trust me, accelerations and strides are helpful—just make sure not to do too much.

Next, perform a dynamic stretching routine, doing plenty of high knees, running in place, butt kicks, and lunges. These should help you loosen up for the race.

Just keep in mind that static stretching—holding a strong stretch for 30 seconds or longer—is not recommended before racing, as research has shown that it can increase injury risk and hinder performance.

Going to be standing around before the race starts? Then you should stay warm and shed clothes just before the start (if possible).

I’d recommend starting your warm-up 30 minutes before the start time. This will give you enough time to warm up and get to the race’s start line. (Here’s the full guide to the couch to 10K plan)

Additional Resource – Here’s how to run a 10K in one hour

Warming Up For The Half Marathon

Finding the right recipe mix between energy conservation and preparation is tricky regarding the half marathon.

If this is your first half marathon, keep your warm-up simple since you’re trying to make it to the finish line and earn that medal instead of chasing a PR.

I recommend keeping it to a 5-minute brisk walk and some easy jogging for a few minutes to get your body loose. Then, save your energy for the race course.

Trying to PR and competing in a half marathon? Then run 2 miles and include a few race pace intervals later in the warm-up.

Is it a cold-weather race? Then jump into a hot shower before the race to help warm up your body before you head to the race venue.

Remember that you need to conserve your energy, so don’t perform too intensely of a warm-up and burn out before the start line. Ten minutes is enough, so plan it around the start line.

A beginner? Try my couch to half marathon plan.

Warming Up for The Marathon

I hate to state the obvious, but the full marathon is another event in which you’ll want to minimize your warm-up time and conserve your energy.

You got plenty of time to get into your race pace during a marathon. However, burning off a lot of energy in the warm-up be detrimental to your race performance.

Again, how you warm up depends on your fitness level and race goal.

In it for a PR? A 10-minute brisk walk, a few dynamic stretches, and yoga-like movements to focus on your breathing and how your body feels in the movement.

Remember that when it comes to the marathon, you still have plenty of miles—21.2 miles, to be precise—to get into your race pace and settle. So don’t feel ice you have to rush or expend too much energy that hinders your performance during the race.

Additional resources:

• • The Myrtle routine
  • How to prepare for your best running race
  • Here’s how to avoid a DNF in a race

• How to train for an 8K
• The couch to marathon plan

Race Warm-up Guide – The Conclusion

There you have it! If you’re serious about running your best event, you should always start off with the right race warm-up. The rest is just details.

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

In the meantime thank you for dropping by.

Keep training strong.

The half marathon distance? It’s 13.1 miles.

A half marathon is a challenge for most of us, but it’s also one of the world’s most popular race distances

Before my first half marathon, I had no clue what 13.1 miles would feel like.

Sure, I could picture the distance on a map, but running it?

That was a whole other story.

Whether you’re about to tackle your first or eyeing your next, let me walk you through it as your coach—and someone who’s been there.

Breaking Down the Distance

Alright, the half marathon is officially 13.1 miles.

That might sound like a lot, but here’s some perspective

Ever run laps around a track? You’d need to complete 53 laps to hit that distance.

Or, to make it even more real, you’re looking at about 20,000 steps. (Yes, I checked my watch during my race—it’s a lot of steps.)

As you might notice, 13.1 is a very specific number. This specific distance is actually half of the full marathon, which has an interesting backstory. You can read about it here. And here’s the full guide to marathon distance.

How Tough is a Half Marathon?

I won’t sugarcoat it—it can be hard, especially if you’re new to endurance running.

Having a good half marathon training plan will help build your endurance and strength, no matter your current fitness level

The right plan can make it easier—just make sure it’s realistic for you.

If you’re new to running, a couch-to-half-marathon plan is a good place to start. During this plan, you start with easier sessions that consist of walking and running; then, you build up your weekly volume over long weeks up to the event.

This way, you can build up your endurance gradually and avoid injury or burnout

What’s more?

If you’ve recently done a 5K or 10K and want a bigger challenge, the half marathon is a great next step

When I started training, I followed a walk/run plan. My first few weeks? Brutal. But each week, as the distances grew, so did my confidence. If you’re like I was, feeling unsure, take it slow. Build that endurance over time; trust me, you’ll surprise yourself.

Want more challenge? Try this 90-minute half marathon training plan.

What’s a Typical Half Marathon Finish Time?

Let’s talk time. Most beginners finish between 2 to 3 hours.

When I trained for my first half, my goal was just to finish without stressing about the time. I remember crossing mine in 2 hours and 45 minutes, exhausted but proud. You’ll get there whether walking, jogging, or somewhere in between.

If you’re more experienced, maybe you’re eyeing that 1-hour 40-minute mark. That’s awesome! But remember your race, your pace. Don’t worry about what others are doing. My personal best came after I stopped chasing times and started running for myself.

My advice? Just enjoy the journey.

For me, consistency was key. Some weeks, I felt amazing and crushed my runs. Other weeks, I struggled. But as long as I kept showing up, I made progress. It just takes time and practice. The details will fall into place

Training for a Half Marathon

Half-marathon training programs are usually between 12 and 16 weeks. At the very least, it will take three months to race, but it depends on your starting option.

Beginners should stick to a training plan designed for first-timers.—such as the couch to half marathon plan—that lasts no less than 16 weeks to be race-ready.

But if you have a good base, I’d recommend training for 12 to 16 weeks for the distance.

Last but not least, advanced runners will follow a plan that’s 12 weeks long.

Just keep in mind that these are just suggestions. Your current fitness level is the deciding factor.

Tips for Beginner Runners

If this is your first time training for a half marathon, here are a few things I wish someone had told me:

• Consult a Doctor: Always check with your doctor before training, especially if you have health concerns. When I started, I was dealing with some knee issues, so having that check-up gave me peace of mind.
• Sign Up in Advance: Committing to a race well ahead of time keeps you motivated. Having that race date circled on my calendar was a constant reminder to stick with my training, even on the days I wasn’t feeling it.
• Choose a Good Plan: There are many training plans, but choosing one that fits your schedule and lifestyle is important. I’ve made the mistake of trying to follow a plan that had me running way more than I could realistically fit in, and it only led to frustration. Find something you can stick with.
• Get Proper Running Shoes: This one’s huge. Seriously, invest in a good pair. I ran in the wrong shoes in my first half and paid for it with blisters and knee pain. A good pair of running shoes is essential; you don’t want to skimp here. Head to a specialty running store and get fitted—this changed everything for me when I started running longer distances. Expect to pay around $100, but it’s worth every penny.
• Build Your Mileage Slowly: Start small, and don’t try to do too much too soon. I always follow the 10% rule, increasing my weekly mileage by no more than 10%. It’s a simple way to avoid injury while still making progress.
• Cross-Train: Strength training, yoga, biking—these are all great ways to build your fitness without pounding the pavement daily. I’ve found that adding strength training into my routine helped me avoid injury and made me a stronger runner overall.
• Come Up With a Race Strategy: Once your training’s on track, it’s time to think about race day. Have a pacing plan in mind and break the race into smaller chunks in your head. For example, if you aim to finish in two hours, think about how you want to pace each mile. I like to break the race into thirds—run the first part easy, stay steady in the middle, and then pick up the pace toward the end.
• Stay Motivated. Training for 13.1 miles can feel like a grind sometimes. When I was losing steam, I told everyone about my race. The accountability from friends and family kept me going. Find your tribe—whether it’s an online running group or your neighbors cheering you on.

In Conclusion

The half marathon is as much a mental challenge as it is physical.

Many a day, I questioned if I could do it. But here’s the thing—every single mile gets you closer. Trust the process, be patient with yourself, and remember why you started in the first place.

So, lace up, get out there, and make this half marathon yours. You’ll look back on this journey and realize that the distance wasn’t the hardest part—it was taking that first step. And guess what? You’ve already done that.

Do you run regularly but are often plagued with an injury? Then you should add the single-leg bridge exercise to your training plan.

The single-leg bridge is an awesome exercise to isolate and strengthen your hip extensors—key running muscles (more on later).

You don’t need any special equipment for this exercise, so it can be performed virtually anytime, anywhere.

This makes the perfect fit for lower body exercises performed at the gym, in your bedroom, or even while traveling.

But how do you make the most out of it? That’s where today’s post comes in handy. In this article, I’ll be diving into the following:

• What the single-leg bridge
• The benefit of the single-leg glute bridge
• Who should be doing the single-leg glute bride
• How to do the single-leg glute bridge
• And so much more

What is the Single-Leg Glute Bridge

A form of advanced bridge exercise, this single-leg glute bridge is a fantastic exercise for targeting your posterior chain.

Consisting of a unilateral variation, the Single-Leg Glute Bridge targets muscle groups throughout your body, like the hip flexors, hamstrings, lower back muscles, and gluteal muscles, including the gluteus maximus, gluteus Medius, and gluteus minimums.

Without strong running muscles, you risk putting undue stress on your joints and other body parts. This not only hinders performance but can also cause injury.

The Benefits of Single-Leg Glute Bridge

the Single-Leg Glute Bridge is a unilateral exercise.

Unilateral training—or training one side at a time—works well to prevent and fix muscle imbalances. By performing unilateral exercises, you can build your muscles more evenly, which leads to better functionality and athletic power.  

In addition, this exercise can also be used as a strength test, helping to determine whether you’re at risk of certain injuries, especially a hamstring injury.

What’s more?

If you’re suffering from back, whether because you spend a long time in sitting positions or simply because of bad posture, strengthening your glutes may help relieve your pain.

Guess which exercise targets your glutes like nothing else? Of course, the Single-Leg Glute Bridge.

For more on the benefits of the single-leg bridge exercise, check the following resources:

• The effects of performing a one-legged bridge with hip abduction
• The single-leg glute bridge is a variation of the barbell hip thrust that involves unilateral hip extension.
• The Immediate Effects of Single Leg Bridge Exercise on Abdominal Muscle Activity
• How to Do Single Leg Bridges
• Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study
• How to Do the Glute Bridge and Why It’s So Important

Additional Resource – Your Guide to Groin Strains While Running

How to Perform The Single Glute Bridge

Start by laying on your back, hands by your sides, feet flat on the floor, with knees bent.

While engaging your core and glute muscles to support your body and pressing your left heel into the floor, kick your right foot up, extending your leg fully, so it is around 45 degrees on the ground.

While performing the single-leg bridge, keep your glutes and core engaged, toes pointed up. As you raise your hips, breathe and press down into the ground through your heel.

Hold the upward position for a moment, then lower your hoops slowly while keeping your right leg extended to return to the starting position.

Repeat 8 to 12 times, then switch sides to complete one set.

Perform reps and sets based on your strength level to maintain proper form throughout all sets and repetitions.

Additional Guide – Leg workouts for runners

Making The Single-Leg Bridge More Challenging – Variations

You can perform the single-leg bridge in many ways to match your skill level and goals.

Let’s look at some variation

Two-Leg Bridge

If you cannot perform the single-leg glute bridge, consider making it easier by sticking to the classic variation, in which you keep both feet on the floor bridge while performing the hip raise.

This should help you build enough strength and endurance to progress to the one-leg variation.

Additional resource – Clamshells for runners

Longer Hold

Instead of holding the top movement for a moment, try to keep your leg up for longer.

This puts even more pressure on your hips while further activating your core. I’d recommend starting with a 10-second hold, then working your way up to 45-second holds before returning to the starting position.

Additional Resource – 13 Exercises to improve running

Bridge March

Another variation that will have you panting for air is the bridge march. This exercise teaches you to stabilize your pelvis as your legs move and is ideal for runners and preventing low back pain.

Here’s how to perform the bridge march variation.

Begin by lying face-up, knees bent, and arms folded across your chest. Place your weight on your heels, with the toes slightly off the ground. Engage your reglues and core to bridge up.

Next,  press your heels into the ground and lift your hips up until your shoulders and knees are aligned, then raise your right leg toward your chest until your hip is at 90 degrees.

Hold for a moment, lower your right foot to the ground, and lift the left leg while keeping your hips raised throughout the movement.

Keep alternating your legs for the rest of the exercise. And do not let your hips sage as you march.

Additional reading – How to Avoid Running Injury

Looking for the best advice on how to prevent lactic acid build-up while running? Then this post is for you.

Here’s the truth.

If you often run hard or perform lots of high-intensity interval training, you’ve likely experienced the intense burn in your muscles that usually comes with hard training.

This intense muscle-burning sensation is commonly attributed to lactic acid build-up. And for a long time, runners—and athletes from all over—have looked east and west for ways to reduce this lactic acid build-up.

But when it comes down to the truth, the belief that lactic acid is behind the burning sensation in your muscles (as well as post-workout sereneness) is a myth.

Yes, you heard me right! Lactic acid isn’t the bad guy.

So, what’s going on here? If the lactic acid build-up isn’t the culprit behind the burning pain, what’s causing it?

Worry no more.

In this article, I’ll dive into everything you need to know about lactate, lactic acid, and running. And to clear up a few misconceptions about lactic acid while we’re at it.

Sounds great?

Let’s get started.

What is lactic acid?

Lactic acid is a key component of the proper function of the human body.

More specifically, it’s the by-product of the breakdown of glucose—a process known as glycolysis, which is an energy system that produces ATP energy in the absence of oxygen in muscle cells.

This production happens when oxygen levels are low, often during intense exercise. The harder you run, the more lactic your body produces.

Once it’s in your bloodstream, lactic acid breaks into lactate and hydrogen ions. Lactate gets processed and turned into fuel by your mitochondria—energy factors in your cells. But those hydrogen ions cause some problems. More on this later.

Some health conditions can boost the production of lactic acid or limit your body’s ability to clear it from the blood. This can cause a serious lactate build-up, medically referred to as Lactic acidosis.

Your body employs lactic acid at a whole-body level. As a result, it plays a crucial role in the proper function of cells, tissues, and organs. Overall, lactic acid has three main functions in your body. These include:

• A chief energy source of mitochondria
• A signaling molecule
• As a precursor for glucose production.

The Process Of Lactic Acid Production

Let’s look at the process behind lactic acid production without getting too technical.

Your body provides energy to your muscles via a process known as glycolysis, in which it breaks down carbohydrates—in the form of glucose from the food you eat—and produces adenosine triphosphate

How much ATP is released from glycolysis depends on the presence of oxygen during glycolysis.

When you work out at high intensity, your body gradually relies on your fast-twitch muscle fibers to produce power. However, these fibers aren’t capable of using oxygen as efficiently.

So, during a hard workout, like when you sprint as hard as you can—ATP requirements are high, but oxygen levels are low.

In other words, during high-intensity exercise, your body requires more fuel than normal to keep the muscles functioning.

When this takes place, glycolysis becomes anaerobic. Thus, during anaerobic glycolysis, glucose is broken down into lactate, which leads to higher levels of circulating lactate in the blood.

Additional Resource – Your Guide to Groin Strains While Running

Does Lactic Acid Make Your Muscles Burn When While Running & Exercising?

The short answer is no.

For a long time, it was thought that lactic acidosis, or the increased concentration of lactic acid in the muscles, was behind the burning felt during intense training.

However, research tells us that lactic acid isn’t to blame for the burning sensation in your muscle when you work out at high intensity.

Let me clear up something.

Lactic acid is created when a hydron atom bonds with the lactate molecule. It’s specifically a blend of a positive hydrogen ion and a negative lactate ion. However, researchers have discovered that lactic acid as a molecule cannot exist in the body in its complete form since the pH of the human body is too high.

More specifically, the pH of our blood is too alkaline, or not acidic enough, to maintain the bond between the lactate molecule and the hydrogen ion.

Additional resource – Here’s how much water a runner should drink

The Culprit Behind Burning Sensation in Muscles When Working Out

Traditionally muscle soreness has been blamed on lactic acid. But, as I just explained, lactic acid is a source of fuel that powers our muscles during exercise.

So if it isn’t lactic acid, what’s responsible for the burning sensations when you’re running fast and hard?

Again, science may have the answer. Research has found that lactate production increases the number of hydrogen ions, making the body unable to break down the hydrogen ions fast enough. The build up of these molecules make the environment acidic, causing the infamous muscle burn while exercising.

The truth is lactate delays muscle fatigue. Your muscles would fatigue much faster without it.

Additional resource – Strava for runners

But what about post-exercise muscle soreness?

Some experts suggest that exercise-induced muscle soreness is caused by the microdamage in the muscles and connective tissue, causing inflammation.

The scientific term for this muscle pain is Delayed Onset Muscle Soreness (DOMS), which is the natural process that the body experiences to recover and build muscle tissue.

Virtually all types of exercise, not just running, can induce some soreness but the more intense the exercise, especially movement with a drastic emphasis on the stretching or lengthening phase, play a more drastic role in how sore you feel the day or two after a workout.

Additional resource – Running with a labral tear

How To Manage The Burning Sensation In Your Muscles

Fortunately, you don’t need to do much to eliminate “lactic acid” buildup in your muscles.  You got a liver to thank for that, as it takes care of the processing of lactate.

As soon as you slow down your pace and start to breathe in more oxygen, the pH levels will increase, and the burning sensation will fade. However, there are many things you can do to help manage the burning in your muscles from a hard run.

Let’s check a few.

Increase Intensity Slowly

The best way to limit post-run muscle soreness is gradually building up to higher mileage.

Although stepping out of your comfort zone is key, overtaxing your muscles can be counterproductive. Running often and hard without proper recovery can cause serious muscle soreness and even lead to injury.

As a rule, don’t increase intensity—whether distance, speed, or both—too fast or all at once.

Follow the 10 percent rule, increasing your weekly mileage by no more than 10 percent. Only add speedwork once you have a solid mileage base—20 to 25 miles per week for at least three months straight.

Start feeling the burning pain while running? Then slow down.

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

Drink Lots of Water

When you feel thirsty during a run or workout, know that’s a sign that your muscles need more oxygen. So please, don’t wait until you’re thirsty to drink water. If you feel thirsty, you’re already dehydrated.

So how much fluid do you need?

I don’t have the exact answer as it depends on many variables such as your physiology, hydration needs, training intensity, and temperature—to name a few

But overall, I’d recommend having 16 to 24 ounces of water two to three hours before a run. Then, for long runs, have an extra 8 to 12 ounces of fluid every 20 to 30 minutes of running.

Additional resource – your guide to running with metatarsalgia

Run Regularly

Maintaining a consistent routine is the best way to become a better runner.

If you want to run farther and faster, you must run more often. This doesn’t mean overextending your body, but at least keep a consistent running routine. Strive for incremental progress—not huge leaps.

Improve Your Lactate Threshold

It’s only by training properly that you’ll increase your lactate threshold. This is the pace you can run at before your body starts to require to make energy anaerobically.

Tempo training and speedwork can help increase your lactate threshold, thus improving your fitness.

Running within your lactate threshold helps adapt your body to extra energy production. You’ll need less glucose to burn for fuel. This, over time, leads to less lactic acid buildup.

Additional Resource – Why is my running not improving

Compression

Another way to help eliminate waste products in your muscles is using compression before and/or after a run.

Research has reported that using compression gear during and after running helps stabilize the muscles and speeds up recovery from fatigue and pain.

What’s more? Compression gear puts pressure on the blood vessels, which pushes out metabolic waste and improves circulation.

Once you remove the compression, your blood vessels expand further than before, ushering in a new supply of oxygen-rich blood.

Additional resource – Is Aqua Jogging Good for Runners?

Apply Heat Before Running

Another option for removing metabolic byproducts from your muscle is using heat before an intense run or heavy workout. Then apply cold after post-exercise.

Heat activates stiff and sore muscles by improving blood flow. This helps improve performance and reduce injury risk.

What’s more?

Following a hard run, your nervous system  is extremely alert, which may cause a burning sensation. Applying cold post-run calms your nervous system and brings things back to homeostasis.

Once the muscles are warm again, they open wider than before, improving oxygen-rich blood flow.

Cool Down Properly

Cool-downs are a must. Opting for a low-intensity pace lets your body take in oxygen while you’re still moving.

This helps keep blood flowing to your muscles, allowing the removal or flushing of lactate or hydrogen ions from your muscles.

Stretch Down

Lactic acid might take roughly 30 to 60 minutes to disperse post-run, so cool down properly and stretch right after.

Stretching post-exercise helps your muscles relax and boost blood flow to your muscles. This, in turn, helps relieve tension allowing for more flexibility when running.

Foam Roll

Want to take your flexibility and mobility work to the next level?

Try foam rolling, as it can release tight muscles and limit the build-up of lactic acid in the muscles.

How?

Foam rolling stimulates circulation and encourages lymphatic drainage.

I’d also recommend you massage your running muscles with a foam roller before a hard run. This works well both for pain relief and relaxation.

Additional Resource – Here’s your guide to hydration running vests

Eat Right For Less Lactic Acid

Diet also matters when it comes to flushing out lactic acid. Some foods help you manage lactic acid buildup to prevent lactic acidosis.

Overall, foods rich in magnesium, B vitamins, and fatty acids are the way to go.

Great sources of vitamin B include:

• Leafy green vegetables
• Fish
• Poultry
• Eggs
• Peas
• Beans
• Cereals
• Dairy products

As for magnesium, add the following to your menu

• Spinach
• Turning greens
• Collard greens
• Navy beans
• Kidney beans
• Sesame, pumpkin, and sunflower seeds
• Nuts

What’s more?

Consider taking magnesium flake or Epsom salt to improve magnesium absorption. This can also help improve energy levels, promote relaxation and soothe soreness.

Last but not least, foods rich in fatty acids include:

• Freshwater salmon
• Corn oil
• Walnuts

These help lower inflammation in the body, which actively reduces muscle soreness experienced following a hard run. These can also speed up your recovery rate.

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