Cross Training For Runners

Are you a runner suffering from bunions?

Then you have come to the right place.

For most people, the word bunion conjures images of ugly foot deformities and long-term pain, especially in the running community.

But it doesn’t have to be that way.

As repelling and scary bunions can be, there are a few measures you can take to help you live with them and keep running strong.

In today’s post, I’ll share with you what you need to do to treat and prevent the progression of bunions while running.

More specifically, I’ll dive into the following:

• What is a bunion?
• How do bunions form?
• Can you run with a bunion
• What causes bunions in runners
• How to soothe bunion pain
• How to run safely with bunions
• And so much more

Sounds great?

Let’s get started.

What’s The Bunion?

A bunion, also known as Hallux valgus, is a foot deformity that affects the metatarsophalangeal (MTP) joint, primarily on the inside portion of the big toe. In simpler terms, a bunion occurs when the big toe joint shifts out of its normal position, causing the affected toe to protrude or form a noticeable bump.

This condition typically results from ongoing stress and pressure on the metatarsophalangeal joint. Over time, the big toe may move out of alignment, turn inward, and become swollen, leading to the development of a painful bump on the side of the foot.

Because the metatarsophalangeal joint bears a significant portion of the body’s weight during walking and running, bunions can be quite painful, especially when engaging in physical activities like running.

While a bunion may begin as a mild issue, it can worsen over time, potentially becoming a severely debilitating and visually noticeable foot deformity.

Bunions are relatively common, affecting a large percentage of the global population. They are estimated to impact about 25% of individuals aged 18 to 65 and more than one-third of people over the age of 65.

This condition is particularly prevalent among individuals who spend extended periods on their feet, such as waitstaff, nurses, teachers, and many runners.

What Causes Bunions in Runners?

Bunions can develop in runners due to a variety of factors, much like the causes of foot problems in general. Some of the factors and conditions that can contribute to the development of bunions in runners include

• Loose Joints and Tendons: Individuals with naturally loose joints and tendons may be more prone to developing bunions as the joints and ligaments around the big toe may not provide adequate support.
• Bad Footwear: Wearing shoes that are too tight, narrow, or have a narrow toe box can increase pressure on the big toe joint, potentially leading to the formation of bunions.
• Low Arches: Runners with low arches (flat feet) may be at greater risk of developing bunions as the lack of arch support can affect foot mechanics and joint alignment.
• Genetics: A family history of bunions can increase an individual’s susceptibility to developing them. Genetic factors can play a significant role in determining foot structure and function
• Pregnancy: Pregnancy-related hormonal changes and weight gain can lead to changes in foot mechanics, potentially contributing to bunion development.
• Jobs Requiring Long Standing Periods: Occupations that involve prolonged periods of standing or walking, such as teachers, nurses, or cooks, can place continuous stress on the feet and toes, increasing the risk of bunions.
• Weak Foot Muscles: Weakness in the muscles that support the arches and toes can affect proper foot mechanics and contribute to bunion formation.
• Muscle Imbalances: Muscle imbalances in the feet and lower legs can lead to abnormal foot mechanics, potentially causing bunions over time.

Does Running Cause Bunions?

Running itself doesn’t directly cause bunions to develop, but it can exacerbate existing bunions and contribute to their progression. The development of bunions is primarily influenced by genetic factors and foot structure, as mentioned earlier.

The key points to consider are:

• Genetic Predisposition: Bunions often run in families, suggesting a genetic component. If your parents or close relatives have bunions, you may be genetically predisposed to develop them as well.
• Foot Structure: Certain foot structures, such as having low arches or flat feet, can increase the risk of bunions. These structural characteristics can be inherited and are not caused by running.
• Running Impact: While running itself is not a direct cause of bunions, the repetitive impact and pressure placed on the forefoot and toes during running can aggravate existing bunions. The friction between the bunion and the side of the running shoe can lead to increased pain and discomfort.
• Exacerbation: Serious cases of bunions can significantly impact a runner’s ability to continue their training. In some cases, surgical intervention may be necessary to correct the joint deformity.

Additional resource – Black toenail guide

Can You Run With A Bunion?

It depends!

If it’s not causing you much grief or discomfort, go ahead and keep up your training. Just remember, your choice of shoes can make a world of difference we’ll dive into that soon).

But if that bunion is making a fuss, don’t fret.  I’ve got your back with some top-notch precautions to ensure a pain-free run. No need to cut your run short because of those pesky bunions.

Keep scrolling to find out how to keep running comfortably with a bunion.

Do Bunion Correctors Work?

Bunion correctors, such as toe splints or separators, may provide some pain relief and improved comfort for individuals with bunions, but they are not typically considered definitive solution for correcting or eliminating bunions. The effectiveness of bunion correctors can vary from person to person, and research on their long-term impact is limited.

Studies have shown mixed results when it comes to the ability of bunion correctors to realign the big toe or permanently correct bunions. While some individuals may experience reduced pain and discomfort while using these devices, the overall impact on bunion alignment appears to be limited.

It’s important to understand that bunion correctors are often recommended as a conservative, non-surgical option to manage bunion-related symptoms, such as pain and pressure. They may provide temporary relief by promoting better toe alignment and reducing friction between the toes.

However, they are not a guaranteed method for correcting the underlying structural issue causing the bunion.

Treating and Preventing Bunions While Running

Most bunions are permanent unless surgically removed or corrected.

But there are a few steps you can take to make running with bunions more comfortable, even to slow a bunion’s progression.

Tape The Bunion

Taping or padding the affected toe can be a helpful strategy for individuals with bunions who experience discomfort or pain while running. Here’s how you can tape your bunion:

Materials needed:

• Medical tape or adhesive padding: You can find these items at most drugstores.
• Toe separator (optional): Toe separators can be used in combination with padding for added relief.

Steps:

1. Prepare your foot: Make sure your foot is clean and dry before applying any tape or padding.
2. Apply padding: Cut a piece of medical tape or adhesive padding to the appropriate size to cover your bunion. The padding should be soft and cushioned to reduce pressure on the bunion.
3. Place the padding: Carefully apply the padding over the bunion, ensuring that it covers the bunion’s prominent area. You may need to adjust the positioning to find the most comfortable and protective fit.
4. Secure the padding: Gently press down on the padding to make sure it adheres to your skin and stays in place.
5. Consider toe separators (optional): If you have toe separators, you can use them in conjunction with the padding. Toe separators help create space between your toes and reduce friction. Place them between the affected toe and its neighboring toe.
6. Put on your running shoes: Ensure that your running shoes provide enough space to accommodate the padding and any toe separators comfortably. You should not feel excessive pressure or discomfort when wearing your shoes.

By padding and taping your bunion, you can help reduce the direct pressure and friction on the affected area, which may alleviate pain and discomfort during running. However, it’s important to note that this is a temporary solution and may not address the underlying structural issue causing the bunion.

Additional resource – Side stitch when running

Strength Exercises

Strength training not only makes your foot muscles strong but can also protect you against bunions. Now, don’t expect these exercises to magically zap your bunions away – they’re like that stubborn roommate who never moves out.

But they can definitely make your life more comfortable and keep those bunions from getting any fancier.

So, why does this matter?

Well, stronger foot muscles mean better support for your tootsies. And if you’re a runner or just love to strut your stuff, you’ll appreciate the improved mobility in your big toe and less of that nagging discomfort during your daily strolls or jogging sessions.

Now, let’s dive into the muscles you want to target. Think of it as a superhero lineup for your feet:

• Adductor Halluces: These little guys help bring your big toe back to center stage.
• Flexor Halluces Brevis: These champs keep your big toe flexible and ready for action.
• Abductor Halluces: The bodyguards of your big toe, they prevent it from wandering off.
• Fibularis Longus: The supporter of your pinky toe, ensuring it doesn’t feel left out.
• Tibialis Posterior: The stabilizer – it helps keep your arch from taking a vacation.

Now, for the fun part – the exercises! Here’s your superhero training program:

1. Single-Leg Calf Raises: Get ready to stand on one leg and give your calf muscles a workout they won’t forget.

2. Shin Release with a Lacrosse Ball: Roll out those shins to ease tension and improve flexibility.

3. Toe Extensor Exercise: Train your toes to lift like they’re reaching for the stars

4. Calf Release with a Lacrosse Ball or Foam Roller: Roll away the stress in your calf muscles with the help of a lacrosse ball or foam roller. Check out this video [link] for guidance.

5. Big-Toe Adductor Exercise: Get your big toe moving with this exercise that uses a resistance band.

Have The Right Shoes

Finding the right shoes for your running adventures is like finding the perfect sidekick. They need to have your back, especially if you’re dealing with bunions. Trust me, the right shoes can be a game-changer, and the wrong ones? Well, they’re like that villain who just won’t quit.

So, here’s the scoop – head over to a specialty running store pronto. These folks know their stuff and can help you find the perfect-fitting shoes to keep those bunions in check.

Now, let’s talk shoe features to look out for:

• Go Wide: Wide-fitting running shoes are your new best friends. They provide your bunions with the space they need to breathe and stretch out. It’s like giving them their own cozy room. You wouldn’t want your big toe feeling cramped, right?
• Go Soft: Soft toe boxes are a lifesaver. They help prevent any unwanted rubbing or chaffing on your bunion, especially if it’s feeling tender or has some extra fluid hanging out. Soft is the way to go!
• Go Low: Say goodbye to elevated heels! Look for shoes with no heel elevation, also known as ‘zero drop’ shoes. They keep your feet happy and bunion-friendly.
• Enough Room: The toe box is where it’s at. Make sure there’s plenty of space for your toes to wiggle and groove without feeling squished. Opt for shoes with minimal stitching and breathable mesh around the bunion area – they won’t cramp your style.
• A Flexible Sole: Think of it as giving your feet a little workout. Look for shoes with flexible soles that let your foot muscles do their thing. Rigid soles? No thanks, they’re like that annoying friend who won’t let you dance freely.

Use the Right Knot

You know what they say: it’s all in the details – even when it comes to lacing up your running shoes. Tying them the right way can make a world of difference, especially if you’ve got bunions.

Here’s the trick – focus on loosening up those laces near your toes. This nifty move reduces the pressure on your toes, bunions, and the ball of your foot. It’s like giving your feet some breathing space!

But wait, there’s no need to fret if you’re not sure how to master this lacing technique. I’ve got your back with this handy YouTube tutorial. It’ll walk you through the “Bunion Step-Over” lacing technique, making it a piece of cake

Seek Surgery

When those at-home remedies just aren’t cutting it, and your bunion pain is cramping your running style, it’s time to consider the big guns – surgery.

Now, don’t get too anxious; this isn’t your run-of-the-mill operation. It’s what the experts call a “bunionectomy.” It’s a fancy term, but it gets the job done.

Research has reported over 100 types of surgery can be performed to remove bunions. Common interventions include repositioning ligaments, tendons, and the joint, causing alteration in the angle of the big toe.

The goal? To realign that big toe joint, wave goodbye to the deformity, and restore normal function – all while giving your foot some much-needed relief.

The process is a bit messy. The surgeon delicately opens up that big toe joint and works their magic to reposition the bones.

In some cases, they may need to do a bit more, like trimming bones or securing things in place with metal plates or screws. It’s all in the name of getting your feet back in tip-top shape.

But here’s the pro tip: when you’re on the hunt for a surgeon, make sure you find one who knows the running game inside and out. Bonus points if they’re a runner themselves – that’s when you know you’ve hit the jackpot.

So, if you’re at that point where bunion pain is just too much to bear, don’t hesitate to reach out to a sports podiatrist who can guide you through the process and help you get back to pounding the pavement in no time.

Full Recovery Period

A bunionectomy can put you out of commission for a few days to a few weeks and wearing a surgical boot for roughly a month.

Full recovery from this can take anywhere from 8 to 12 weeks. So, going back to your former running glory should take a while.

This might sound like a long time away from your running shoes.

But it’s a much better option than suffering severe pain on every step you take while running.

Don’t you think so?

During your recovery period, do plenty of low-impact exercises to keep fit and going strong.

Running With Bunions – The Conclusion

Although the above measures seem simple, they can make a big difference. Dealing with bunions while running does not have to be complicated—as long as you know what you’re doing.

You can make some simple changes to how you train that can protect you and prevent the progression of toe deformities.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

It’s no secret that running with asthma can be tricky.

Many runners with asthma may experience wheezing, coughing, difficulty breathing, or chest tightness during and after running.

That’s why many asthmatic people try to avoid running.

But, in actuality, cardio workouts, like running, may help you improve breathing control and minimize the effects of asthma, research shows.

Today’s article will dive into the benefits and downsides of running with asthma and how to do it the right way.

More specifically, I’ll look into the following:

• What is asthma
• The benefits of running for people with asthma
• The challenges
• Can you run with asthma
• How to run safely with asthma
• And so much more

Sounds great?

Let’s get started.

Note – Just because you cough or have difficulty breathing while running doesn’t mean you have an asthma attack. A host of conditions can mimic asthma, such as vocal cord dysfunction or allergies. Consult your doctor for a full diagnosis. Also, get the green light from your doctor before you start running or make any drastic exercise change.

Exercise-Induced Asthma Explained

Asthma is a respiratory condition known for inflammation, swelling, and narrowing of the airways. Besides the increase in mucus release, these airway issues can cause difficulty breathing, wheezing, coughing, rapid respiration rate, and stubborn respiratory infections.

There are many types of asthma, but in runners (and active people in general), the most common one is what’s known as exercise-induced bronchoconstriction, or EIB for short. As the name implies, this condition is triggered by exercise—running is no exception.

EIB causes wheezing, shortness of breath, coughing, and other symptoms during or after exercise, triggered by narrowing airways.

What’s more?

It’s possible to be diagnosed with EIB without a diagnosis of asthma.

A survey shows that roughly 10 percent of people with asthma symptoms only during exercise don’t have a history of the condition.

What Happens When you Run With Asthma?

Since running is a form of cardiovascular exercise, logging the miles with asthma can be chilling. Any narrowing of the airways may restrict breathing, making it harder to deliver enough oxygen to your heart and work muscles.

Over 90 percent of people with asthma suffer from asthma symptoms during or after exercise.  Even if you don’t have chronic asthma, you can still develop exercise-induced asthma. Surveys show that around 10 percent of asthma-free people may experience exercise-induced asthma.

If you have asthma, your body reacts by narrowing the airways, which is known as bronchoconstriction. This causes wheezing, tightness in the chest, and shortness of breath as your oxygen levels plummet. Over 90 percent of people with asthma suffer from exercise-induced bronchoconstriction.

This can be a frightening experience whether you’re dealing with exercise-induced asthma or it’s triggered by pollution.

What’s more?

Asthma symptoms can come and go, and specific triggers, such as cold air, smoke, dust, mold, and pet danders, can cause flare-ups (often out of nowhere). In addition, the ebb-and-flow nature of the conditions makes managing it a little more challenging.

What’s more?

Exercise-induced asthma is common among top athletes, including Olympic athletes and professional hockey players.

Factors that may increase the risk of exercise-induced asthma include:

• Dry air
• Cold air
• Air pollution
• Long-distance running
• Chlorine in swimming pools

Common Asthma Symptoms in Runners

Common symptoms of EIB may begin during or soon after running, lasting for an hour or longer if left untreated.

The symptoms may appear five to ten minutes after exercise ends and often go away within an hour of rest.

Some of these include:

• Wheezing
• Coughing
• Shortness of breath
• Fatigue during running
• Tightness in the chest
• Mediocre athletic performance

Can You Run With Asthma?

Of course, you can – as long as you take the right measures since exercise generally may worsen asthma symptoms for some people.

Here’s the truth. Running DOES improve lung function, but it often doesn’t feel that way when you’re coming down with an asthma attack and/or when you first start.

Of course, running may not boost your lung capacity since your body size primarily determines it. But, according to research, logging the miles regularly can help your lungs perform better.

With proper care and medication, you can reach your full running potential. However, remember that you might need to take even more measures during winter since cold air can trigger asthma attacks (more on this later.

Can You Run a Marathon With Asthma?

And the answer is yes, of course, you can.

Don’t take my word for it. The legendary marathoner Paula Radcliff had asthma throughout her career.

And she’s not the exception. Surveys have shown that over 700 athletes that completed the 2012 London Olympics had confirmed asthma. Yet, the same athletes were twice as likely to gain a medal than their asthma-free rivals.

Again, don’t get me wrong, though. Training for a marathon while having asthma isn’t going to be easy. The more severe asthma you have, the harder it will be.

But don’t let that stand in the way of your marathon goals. Instead, approach it the same way you approach any other injury – Devise an action plan and learn how to stay consistent.

Is Running Good For Asthma?

Running with asthma can certainly has its cons, but there are a lot of benefits to gain if you choose to log the miles.

This may shock many people, but research found that running is good for people with asthma. The impact of running and exercise on asthma has been examined for a while and is widely recommended by health and medical experts.

In addition to the well-known benefits of running, such as improving endurance, increasing strength, losing weight, reducing  stress, and building bone density, hitting the pavement can also help you manage asthma symptoms in the following ways:

Additional resource – Dealing with heart murmurs

Running Improve Asthma Control

Yes, that’s right. Running can be an ally when it comes to dealing with asthma.

Again, don’t take my word for it.

Research examining the effect of endurance running for five weeks on an adult with mild asthma reported that endurance running could boost the aerobic fitness of adults with asthma. The researchers also suggested that it also limits the severity of exercise-induced asthma.

Another review of 11 studies with over 500 subjects with asthma concluded that aerobic exercise, such as running, improved overall asthma control in most of the subjects. This improves asthma control and limits the rate and severity of asthma attacks.

Improved Lung Function

I hate to state the obvious, but weak lung function indicates asthma.

Here’s the good news. Research has found that sticking to a consistent exercise routine can improve lung function and slow down the age-related decline in lung function in asthmatic people.

For example, this study has demonstrated that high-intensity exercise improved lung function while slowing down the decline in adults with mild or moderate asthma.

Improved Oxygen Uptake

Running is a cardiovascular exercise per excellence. Hence it improves the oxygen delivery capacity of your lungs. Again, a study has found that improved oxygen capacity can make breathing much easier, especially when it comes to improving lung strength and function. As you can tell, this can lead to oxygen uptake increases.

The more efficient your oxygen uptake, the less effort it takes you to breathe.

Reduce Airway Inflammation

Airway inflammation is one of the main signs of asthma, resulting in wheezing, coughing, and shortness of breath. So anything that helps soothe inflammation in the airways can help reduce asthma symptoms, especially when they’re triggered by airway inflammation.

Guess what’s good for this? Of course, exercise.

Again, don’t take my word for it. Research has found that three-month aerobic exercise plans reduced airway inflammation markers in asthma patients.

How To Run With Asthma

If you’re serious about running regularly with asthma, paying attention to your satsuma is key. Then, you can take a few measures to ensure your training is safe and comfortable.

Without further ado, here are a few measures to help you make the most of your runs when you have asthma.

Have A Running With Asthma Action Plan

Failing to plan is planning to fail. This is a true statement whether you’re trying to make a 6-figure income or planning to run with asthma.

A good asthma action plan should include preventive measures to manage asthma symptoms and limit flare-ups. In most cases, it should contain more than a few strategies for running with asthma to feel more confident in your ability to train safely and comfortably.

When you create an effective asthma plan, you’ll have the strategies you need for running with asthma which will improve your confidence to have effective and safe training.

For the most effective plan, consult your doctor and know your options. For example, they might prescribe a daily inhaler to reduce risk by soothing airway irritation.

The plan should help you manage your EIB symptoms.

What’s more?

Your doctor might also suggest you take a rescue inhaler around 10 to 15 minutes before

Warm-up

I cannot emphasize the importance of proper warm-ups while running. This is especially the case if you’re running with asthma.

A good warm-up prevents injury and ensures good performance. It could also keep your asthma at bay by preparing your lungs for the hard work ahead. By easing into your runs, you’ll give your airways and lungs enough time to handle the hard work to come. Otherwise, you might risk a flare-up, and you don’t want that.

Always begin by jogging slowly for five minutes, then perform a set of dynamic stretches quickly and continuously.

Think lunges, inchworms leg swings, butt kicks, etc., then do a few short, hard pick-ups—or bursts of speed running at a controlled pace.

Carry Your Inhaler

Have your rescue inhaler with you while out running. And this is the case whether it’s something you tend to use often or not. The moment you start experiencing symptoms while running, use it right away. No more dilly dally.

Find The Right Time

If you’ve known asthma triggers, such as smog or pollen, figure out when to run outside.

Pollen is often higher in the early morning, whereas smog is usually problematic later in the day.

As a rule, avoid running or only go for a short run on days when pollen counts are elevated.

Check Pollen Counts

Is Pollen a trigger for you? Then make sure to be careful during the spring when the pollen count is high since pollen causes cause bronchial spasms and airway irritation that can lead to flare-ups.

I hate to sound like a broken record, but you always have the option of moving your runs indoors on days when the pollen count is high.

Know Your Limits

The key to avoiding asthma attacks while running is to start slowly and pay attention to how fast and far you can go.

Don’t push your body too far—or you’ll regret it later.

So how do you keep things under control?

Measure your training intensity using the talk test.

You’re likely okay if you can keep a conversation going while running.

If your breathing becomes restricted or you start to feel faint or dizzy, ease back and rest until your breathing is back to normal. I’d recommend that you rely on effort instead of pace or mileage to guide your runs.

Pay attention to your breathing and notice any signs of an asthma attack, such as flushed skin, faster breathing, excessive sweating, wheezing, coughing, or chest tightness.

If you feel any of these, slow down or stop and take your rescue inhaler. It’s always better to be safe than sorry.

Choose The Right Weather and Season

In general, it’s best run in humid and warm conditions.

Pay attention during spring and fall.

Some of you might have pollen or grass sensitivity that triggers asthma.

If you have to run outside in the cold, put on a scarf or facemask to cover your mouth and nose— this helps warm the air up before it reaches your lungs, preventing it from irritating your airways.

Or, jump on the treadmill—indoor running is less like to induce an asthma attack.

Check Air Quality

Pollution is a common cause of asthma symptoms.

I recommend using an app like AirNow.gov and checking the air quality before heading out for a run. Keep it short or very easy if it’s yellow.  I recommend skipping your outdoor run and training indoors if the air quality is orange or red. It’s not worth it.

For the best air conditioning, I’d recommend running after it rains. You should also try running on trails to avoid pollution from cars and industrial zones.

Cover Your Face

As I hate stated earlier, even if you don’t have asthma, you might cough while running in cold temperatures. The reason is simple. Breathing in cold and dry air can irritate your airways, which is a trigger for bronchospasm.

For this reason, I’d recommend covering your mouth and nose while running, so the “warmed” air you exhale helps moisten the air you inhale.  Avoid a bandana or face cover made from cotton, which can freeze in cold and wet conditions.

Your best options are a fleece balaclava or neck gaiters.

Take Your Meds

Take your allergy medication roughly 4 hours before running. Some research suggests that taking too close to running time may impair your breathing, and you don’t want that.

Asthma medication used before working out can control and mitigate exercise-induced asthma symptoms, especially short-acting beta-2 asthma medication, such as albuterol.

Even if you only use it once in a blue moon, it’s better to safe than sorry. Consult your doctor if you have persistent side effects from medication, such as palpitations or tremors, before you start logging miles.

Pay Attention to Your Body

If your lungs are acting up, slow down or stop running altogether.

You may experience wheezing, chest tightness, shortness of breath, or coughing.

Next, get your rescue inhaler and follow your asthma treatment plan.

Start running again once your symptoms subside by walking slowly or even walking.

Running through the symptoms only makes things worst.

When to See A Doctor

If you’re dealing with asthma, it’s key to consult your doctor before starting a running plan. They can work with you to make the right training and treatment plan. This helps that running is safe.

What’s more?

Remember that various health conditions may mimic asthma and cause similar symptoms, making getting a thorough and accurate diagnosis important.

Running with Asthma  – The Conclusion

Ultimately having asthma shouldn’t stop you from pursuing your running goals and living a healthy lifestyle.

And, in some cases, running with asthma can help your symptoms

By taking the right asthma measures during and after your runs, you can safely and comfortably keep running and doing this sport to meet your training goals.

So lace up those running shoes and run with them.

Aqua jogging is a fantastic cross-training, rehabilitation, and conditioning workout for runners, and it’s getting more popular among elite athletes.

It’s also pretty simple. You strap a floatation device around your middle, head into the deep end of a swimming pool, and simulate the running movement by treading water. The rest is just details.

So what’s the most effective aqua jogging method? Should you only cross-train when inured? How to make the most out of aqua jogging? That’s where this post comes in handy.

In today’s article, we’ll explore some benefits of running in deep water and how to add it to your workout routine.

More specifically, I’ll cover:

• What is aqua jogging
• What’s the science behind aqua jogging
• How to use aqua jogging to supplement your road miles
• What is the proper aqua-jogging form
• Aqua jogging workouts to try
• Who should and should not do aqua jogging
• What is required aqua jogging gear
• The pros and cons of aqua jogging
• How to increase aqua jogging efficiency
• And so much more.

Sounds great?

Let’s get started

What is Aqua Jogging?

Aqua jogging has gathered a lot of steam over the past few years. However, unlike using an elliptical machine or cycling, aqua jogging is quite similar to running on land—at least regarding the range of motion and muscle engagement.

Also known as deep water running, aqua jogging simply runs while in water but without touching the pool bottom. It involves using a floatation device and then moving your arms and legs in a running motion in the deep end of the pool and practically removes any jarring effect of running.

Aqua jogging is a powerful crossbreed of running and swimming that is gentle on your joints and muscles. Still, it can help keep or even boost your cardiovascular endurance and improve your running technique (we’ll dive into the benefits later on).

It simply simulates the running movement but with the assistance of water in the pool. You put on a flotation device around your midsection, jump into the deep end of the pool and move your arms and legs in a running motion.

It’s the ideal form of cross-training for runners since it mimics virtually the same running movements and employs the same muscles as running.

Your goal is to avoid touching the bottom or the sides. Instead, you move around the pool at a slow and steady pace. Buoyancy device is designed to keep you balanced and upright in the water so you can focus on aqua jogging.

Don’t have a belt? Then you can run laps in the shallow waters of the pool. Aqua running is most effective in deep water, though some specific exercises can also be performed in shallow water.

Who Should Try Aqua Jogging

From the looks of it, virtually all runners can reap some benefits from aqua jogging, but if you fall into any of the following groups, aqua jogging will be so much more beneficial if you:

• Are nursing or recovering from an injury and you need to maintain your fitness
• Have tight tips or are prone to injury
• Spend long hours in a seated position
• Don’t normally cross-train, train
• Have arthritis since the pressure of the water can help soothe the pain
• Are overweight and dealing with issues with joint pain
• Have access to a pool and love to be in the water

Is Aqua Jogging Good For Runners

Of course, it is. Let me explain why.

Here’s the truth. Running is a cardiovascular exercise per excellence. But it has a huge downside – it’s also hard on your body. Surveys show that most runners will get injured at one time or the other during one year of running.

Yes, overuse injuries are that rampant, and for the serious runner, there is no bulletproof way to sidestep this nagging issue.

Aqua jogging enters the picture. Initially designed as a fix for injured and recovering athletes, aqua jogging is a fantastic tool for runners nursing an injury.

Since you’re performing similar movements to running underwater, aqua jogging isn’t hard to learn.

The Benefits Of Aqua Jogging For Runners

When done correctly, aqua jogging offers a lot of benefits to runners.

By adding aqua jogging to your running plan, you’ll boost your cardio power, improve form and build muscular strength—all while limiting the wear and tear on your muscles and joints.

Here are a few.

Maintaining Fitness Through Injury

Aqua jogging is often used to maintain cardiovascular conditioning and help recover after an injury. The water resistance, the free range of motion, and the minimum impact on bones and joints allow you to exercise pain-free without risking further injury.

Of course, don’t take my word for it.

The research examined a group of ten well-trained runners who exercised exclusively with deep water running for a month and compared 5K race performance pre-deep water and post-deep water running.

The conclusion?

The researchers reported no statistical difference in 5K time or other metrics for performance, such as lactate threshold and submaximal oxygen consumption.

In English, please. This means aqua jogging can help you maintain running fitness for up to a month, even if you’re well-trained.

In another experiment, the researchers monitored the impact of aqua jogging over six weeks. During the study, 16 subjects were divided into two groups:

• Group I  did aqua jogging sessions
• Group II ran on land.

Opting for the same training durations and intensities, the researchers reported no statistical difference in performance markers such as blood lactate, maximal blood glucose, and body composition between the two groups.

Helps With Recovery

Looking for a tool to help you with recovery? Look no further than aqua jogging.

Water running is the go-to option for injured runners as it allows them to run without pain or risk making an injury associated with hitting the pavement worse. It gives you that running-related workout without making your injury worse. It can even speed up your recovery time.

Again don’t take my word for it.

This research has reported that aqua jogging can be employed as a recovery tool to speed up the repair of damaged muscles after hard training. Another research has also reported that aqua jogging g while rehabbing an injury can help maintain optimal shape

So what does this mean?

This means that aqua jogging is a super useful recovery tool and the ideal cross-training method for injured runners.

Additional guide – Heart murmurs and running

Burns A lot of Calories

Research has reported that running in deep water may burn more calories than on land, so if you’re looking to maintain a healthy body weight while on a running sabbatical, aqua jogging should help.

But how many calories aqua jogging burns is tricky. The average calorie burn for a 30-minute aqua jog may hover around 200 to 250 calories. But that’s exactly what is average. So you never know for sure.

Improved Muscle Strength

Running through water is more challenging than running on land. Since water is denser than air, your movements in the water are met with greater resistance than it is used to.  Moving in water has around 12 times the resistance of air.

This, in turn, helps build strength in often neglected areas in runners, such as the hip flexors and arms/shoulders.

Aqua jogging also forces you to keep an upright posture which is a great strengthener for your core muscles.

Intense But Gentle

Aqua jogging offers a great workout that’s also gentle on your body. If you’re looking to reap the benefits of regular exercise but can’t join in because of injury or chronic conditions, aqua jogging is the ideal choice for low-impact aerobic exercise.

All runners, beginner and elite alike, can benefit from jogging in the deep water.

Build Proper Technique

Aqua jogging isn’t just for injuries. One of its main benefits is simulating land running techniques. Like when you run on land, aqua running calls for a strong and upright posture.

That’s why deep-water running is a fantastic way to improve your running technique without increasing the pounding on your muscles and joints. In other words, it allows you to focus on refining your technique in a safe, low-impact setting.

What’s more?

Aqua jogging helps improve running form because the resistance of the water makes it harder to swing your arms.

Keep your legs moving and leaning forward (more on aqua jogging form later).

Cross-Training

By simulating land-based runs, intervals, tempo, or fartlek, you’ll reap the same benefits without adding stress to your running muscles and joints. Water running is also a safe and effective alternative to running on land on hot or cold days.

Improved Balance

Running in deep water improves coordination and balance by building strength in your supportive muscles and enhancing your agility skills in the comfort of a warm swimming pool.

The Downsides of Aqua Jogging

There’s no such thing as the perfect exercise. ALL workout routines come with downsides. And aqua jogging is no exception.

The main downside of aqua jogging is that you won’t be able to get your heart as elevated as when running on land.

What’s more?

Thanks to the water resistance, you likely will feel sore when you first begin aqua jogging.

What’s more?

Depending on where you live, you might have trouble finding a proper to practice in. This may make sticking a regular aqua jogging routine tricky.

How to Get Started With Aqua Jogging

Now that you know more about the benefits of aqua jogging for both injured and injury-free runners, it’s time to jump in the pool.

The Gear You Need For Aqua Jogging

Aqua jogging requires little gear.

As a runner, you’ll want an active swimsuit, goggles, and—most importantly—a flotation belt.

The Floating Device

A good running floatation belt should help put you into a forward as if running on land. So, getting a floatation belt is key if you’re trying to focus on your form.

Some pools may have this equipment, usually near the kickboards and pull buoys. Just whatever you choose, pick a comfortable belt that does cause any rubbing or blisters on your body like some of the belts at the pool.

I’d recommend all aqua jogging beginners to use a belt as it helps keep you torose above the water—otherwise, you’ll be spending too much energy trying to stay afloat, which is not ideal.

Once your technique improves, you can run in deep water without help.

As a rule, make sure the pool end in which you train is deep enough so your feet won’t reach the bottom when you run. In addition, having the right posture is crucial to effective aqua jogging. You’ll want to stay completely upright—with your feet directly under your shoulders.

To warm up, start treading water on the spot for 5 to 10 minutes, driving your arms and legs in a running motion, and using good form

Aquatic Shoes

One additional gear to consider is a pair of aquatic shoes. These may allow you to achieve better cardiovascular intensity when compared to skimping and running barefoot in deep water.

Most aquatic shoes are designed with purposefully placed fins and vents that make it easy to increase your heart rate and keep there, which might be one of the most frustrating aspects of deep aqua jogging.

Some of these shoes are also designed with detachable cushioned insole for better comfort and arch support for stability. The shoes also feature drainage ports for fast drying.

What’s more?

A pair of aquatic shoes will help you against slips and falls. As you might already know, the smooth pool floor of shallow water makes the stage for the ideal slip-n-slide surface to glide over.

Start Slow

Take it slow if this is your first time trying aqua jogging or you haven’t been in the water for a while.

I’d recommend spending a few days getting used to the feeling of water and swimming with gentle strokes and kicks until you feel comfortable. I’m not implying that you should become a pro swimmer before you start aqua jogging, but some familiarity with the water should help

Aqua Jogging Form

Using proper form is key to getting the most from every workout. As a rule, try to mimic your natural running style.

Here are a few hints:

• Bring your knees toward your chest and go through your full range of motion the same way you’d on land but in a more exaggerated manner.
• While keeping your fists closed, pump your arms vigorously.
• Keep your body straight and avoid leaning forward too much, which is somewhat different than your typical running posture.
• Perform higher knee lifts and a more compact back kick than running on land.
• Find a focal point at eye level ahead of you to keep your head level. Avoid wobbling your shoulder.
• Strive to establish an efficient, smooth-running form without any excessive movement.
• Keep your posture close to perpendicular to the surface of the pool. Imagine you have a cord through your center, pulling you up.
• Just as you’d when pounding the pavement, run tall with your body straight and pay attention to upper body rotation. Imagine yourself running around an athletic track or along a beautiful trail. Don’t let your hands move past your aqua running belt and come up to roughly chest height.
• Keep your core engaged and shoulders locked in place, pointing down the pool.Don’t cheat. Avoid paddling with your hands. Keep driving your arms back and forth rather than across your body.
• Keep your fists loosely closed, and let your legs carry you forward.
• Avoid holding on to the side of the pool when recovering. Instead, keep your legs moving as if you’re treading water, and breathe deep.

Aqua Jogging Without A Belt

Planning to try aqua jogging without a flotation belt? Then know it can be done. But it’s going to be harder and more energy-consuming than using a belt since you have to work hard to stay upright.

Using a flotation device helps make aqua jogging easier and can shift your center of buoyancy, forcing you to change your running position. But, with no belt, your lungs become the center of your buoyancy, forcing you to engage your core muscles to stay upright. But, of course, this also works at your core.

The thing is. A flotation belt helps with form, and when you’re using it, you’ll get to focus on moving fast, increasing your heart rate, and getting a good session. On the other hand, having no belt will make the workout much more challenging as you’ll work harder to keep your head out of the water.

To keep your head above water while aqua jogging with no belt, do the following:

• Move your legs back at a wider angle than when running on the road
• Perform fast leg turning
• Push down your feet at the bottom of the stride
• Keep taking deep breaths
• Engage your core

Like swimming for the first time, with little practice, you’ll get much better and get a good workout without the belt. After that, it’s just a matter of practice and patience.

Warming Up For Aqua Jogging

Warm up for your workout by doing a few minutes of easy pool running, just like you’d do easy running on dry land. Your warm-up doesn’t have to be complicated. Keep your heart rate at around 60 to 70 percent of your max.

A Beginner Aqua Jogging Workout To try

Aqua running workouts can recreate and mimic the time-based interval format of the typical running program.

Here’s a beginner aqua running routine.

10-minute dynamic warm-up, followed by:

Three minutes of medium tempo effort—80 percent of max power.

• One minute of running hard at your maximum speed.
• 2-minute rest.
• Repeat four times.
• 5-minute cooldown.

The Pyramid Aqua Jogging Workout

10-minute easy warm-up, followed by:

• One Minute hard – 30 seconds easy
• Two Minutes hard – 30 seconds easy
• Three Minutes hard – 30 seconds easy
• Four Minutes hard – 30 seconds easy
• Four Minutes hard – 30 seconds easy
• Three Minutes hard – 30 seconds easy
•  Two Minutes hard – 30 seconds easy
• One Minute hard – 30 seconds easy
• 10 minutes easy cool down.

The Aqua Jogging Fartlek Workout

10 minutes easy warm-up, followed by:

• One minute sprint at your maximum heart rate. This is an all-out effort.
• One minute medium jog at around 80 to 90 percent max. This should feel like a tempo effort.
• 30-second recovery jog.
• 30-second medium effort.
• One minute all-out effort
•  One-minute recovery jog
• Repeat the tempo, sprint, and recovery efforts at random intervals for at least 15 to 20 minutes.
• 10-minute easy cool down.

Aqua Jogging For Runners – The Conclusion

I won’t lie to you and pretend that aqua jogging is nothing but a walk in the park.

It isn’t.

Running in deep water is numbingly boring and requires much more physical and mental effort than running on dry land.

There’s no scenery to enjoy while doing this.

Plus, you’re moving forward really, really slow.

But, as you can see in today’s post, it’s worth the effort.

The benefits of aqua jogging are too good to pass on.

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

In the meantime, thank you for dropping by.

Getting my fitness tracker, I was all, ‘10,000 steps? Easy peasy!’ Boy, was I off base.

On my first day, I hit 6,000 steps and felt like I’d been on my feet all day. That’s when I started to wonder—how far is 10,000 steps?

To put it simply, 10,000 steps will get you about five miles or eight kilometers farther.

Your time to hit 10,000 steps? It varies, but expect around an hour and 40 minutes, give or take, based on how fast you stride.

As a runner, I’ve learned that stride length is personal. Taller people like me naturally cover more ground with each step, while shorter runners need more steps to keep up.

Hooked yet? Stick around for some juicy tips and insights!

The Story Behind the Daily Step Goal

I first heard about the magic number—10,000 steps—from a health-conscious friend, and, like many others, I assumed it was just a nice, round number. But wait, there’s a whole backstory to this.

In the 1960s, a Japanese company launched the Manpo-kei (10,000 steps in Japanese) pedometer. This clever marketing move went viral, turning that step count into a global daily goal.

And guess what? That number really stuck around. Even though it started as a marketing gimmick, aiming for 10,000 steps—a solid 5 miles—is still a fantastic way to stay active.

How to Measure Your Stride

Want to know your stride? Take ten normal steps, measure the distance, then just divide by ten. Simple!

I recommend doing this somewhere you can walk uninterrupted, like a track or a long hallway. You should also be walking at your usual pace—don’t be in a hurry!

For instance, if your ten steps total 7 meters, then one step is 0.7 meters. Multiply this by 10,000, and you’ll find you’ve walked 7 kilometers!

Remember, your stride length is unique to you. Your friend’s 10,000 steps might cover a different distance than yours, and that’s perfectly fine.

What matters is you’re moving and tracking your progress in a way that means something to you.

Want more? Here’s the full guide to the 10,000 steps distance.

How Long Does it Take?

If you’re like me, you’ve probably wondered how long it takes to hit that 10K mark.

From what I’ve seen, knocking out 10,000 steps won’t eat up your whole day.

You might be surprised to find you can stack up 1,000 steps in just about 10 minutes with a moderate pace. This type of pace is slower than if you deliberately walked fast because you’re late but testily faster than you would walk during an easy stroll.

So really, you could meet your step goal with just a bit over an hour and a half of walking through your day.

Remember, you don’t have to knock out all the steps in one go. It’s all about stacking up those steps over the course of your day.

Every single step counts, and they all add up the more you walk. I like to get a good chunk of steps in during a morning walk and then add to it with errands, phone calls, or even a quick walk after dinner.

For example,  you could walk during lunch break, walk to work, or have a walk-and-talk work meeting—the options are virtually endless (more on this later).

Is 10,000 Steps A Day the Magic Number?

Here’s a secret: not everyone needs to hit this step count target.

I used to beat myself up for not reaching the goal every day. But eventually, I realized that hitting that number every day just isn’t always doable. And you know what? That’s perfectly okay!

Some days, I mix in a run. On other days, I’m more focused on stretching, and honestly, I don’t even check my step count. The real magic lies in staying active and moving in a way that fits your life.

So if you miss 10,000 steps, don’t sweat it (well, maybe literally!). The goal is to find what works for me.

The truth is, for older adults, even 6,000-8,000 steps provide significant health benefits.

And if you’re younger and active, hitting 8,000-10,000 steps is a great target, but don’t stress if you miss it some days.

Here’s how many steps in one mile running vs walking.

Why 10,000 Steps? The Science-Backed Benefits

You might wonder if there’s something magical about walking 10,000 steps a day.

Well, while 10,000 isn’t necessarily a “magic number,” there’s plenty of science showing the incredible health benefits of making daily walking a habit. Here’s a deeper dive into what the research says about your step count and health:

Heart Health and Longevity

Studies consistently show that regular walking—especially at 10,000 steps a day—can improve cardiovascular health. According to a 2019 study published in JAMA, researchers found that older women who averaged around 4,400 steps per day had a significantly lower risk of death compared to those taking fewer than 2,700 steps.

The study also noted that health benefits continued to increase up to about 7,500 steps, with a steady benefit plateau afterward.

Mental Health and Stress Reduction

Walking isn’t just a workout for your body—it’s a boost for your mind. Research from the American Psychological Association shows that physical activity, including moderate forms like walking, can significantly reduce symptoms of anxiety and depression.

The rhythmic nature of walking, along with being outdoors, can lower cortisol levels (our main stress hormone), leaving you feeling calmer and more focused.

Weight Management and Metabolism Boost

If weight loss or maintenance is a goal, walking can be a powerful tool. Studies from the Harvard T.H. Chan School of Public Health indicate that regular walking is effective in boosting metabolism and reducing body fat, particularly when paired with a healthy diet.

Walking 10,000 steps can help burn roughly 300–500 calories, depending on your pace and weight, making it a simple way to create a calorie deficit without intense workouts.

Improved Blood Sugar Levels and Reduced Diabetes Risk

Daily walking is a game-changer for blood sugar control. A study from the American Diabetes Association reported that consistent walking can improve insulin sensitivity and regulate blood sugar levels. This is especially beneficial for those at risk of type 2 diabetes. Even a short walk after meals can help prevent spikes in blood sugar, making it easier to maintain stable energy levels throughout the day.

How Many Steps Should You Take A Day?

While the 10,000 steps per day practice may come out of a marketing gimmick, spending time on your feet is key to health.

Let me explain more.

Research from the International Journal of Behavioral Nutrition and Physical Activity recommends between 4,000 and 18,000 steps per day. Even if you’re bad at math, this makes the 10,0000 steps per day a realistic goal for most people.

However, The Centers for Disease Control and Prevention recommends that adults do 150 minutes of moderate or 75 minutes of intense exercise a week instead of aiming for a daily step count.

I hate to sound like a broken record, but remember there’s no specific magic number of steps for an age group. What’s right for one person might not be the same for another since everyone is different.

For instance, if you have a chronic condition that impacts your ability to walk, I’d urge you to consult your doctor to know your options and determine your best action plan. Otherwise, aiming to reach the higher end of the daily step count is a good idea if you’re healthy.

Where Do You Stack Up?

When I started tracking my steps, I was shocked at how inactive I was—barely hitting 5,000 steps daily.

But little by little, I built up. Now, 10,000 steps feels like second nature. And on my most active days?

I’m well past that. But don’t stress about the numbers. It’s all about progress, whether you’re just starting or taking major steps.

Let me explain the different activity levels:

• If You’re Less Active: Fewer than 5,000 steps per day puts you in a less active category. It’s a starting point, and there’s always room to grow.
• Average Activity: If you’re walking between 5,000 and 7,500 steps daily, you’re hitting the average mark. It’s a decent middle ground for many.
• Stepping It Up: Clocking in between 8,000 and 10,000 steps? You’re considered active. Nice work keeping those steps up!
• Highly Active: Surpassing 10,000 steps daily? You’re in the active zone, leading the pack in step count.

But here’s the thing – these are just ballpark figures. So please don’t get discouraged if you’re in the lower categories. When I first started, I barely hit 6,000 steps a day, but over time, I built it up, and you can too!

Can Walking 10,000 Steps Help You Lose Weight?

Absolutely! As long as you’re burning more calories than eating, walking can be a fantastic tool for weight loss.

On average, you’ll burn around 30-40 calories per 1,000 steps, which adds up to about 300-400 calories for 10,000 steps. Of course, factors like your weight, walking speed, and stride length affect how many calories you burn, but the more steps you take, the more you’ll burn.

Making 10,000 Steps a Habit

When I first committed to this daily step goal steps a day, I was shocked at how much effort it took. On days when I wasn’t focused on the goal, I barely reached 5,000 steps.

I even found myself pacing around my living room late at night to hit my target! But over time, I found creative ways to get my steps in—taking extra trips to the store, exploring new streets, and walking while on long phone calls.

One day, I looped around a local park a few times, and before I knew it, I had racked up 8,000 steps without even trying.

Let me share with you my best tips on getting more steps every day.

Active Weekends

My weekends used to be filled with Netflix marathons, but now I plan more active outings. Whether hiking a local trail or exploring a new neighborhood on foot, these activities have become a highlight of my weekends. It’s a great way to stay active and have fun.

Park Farther Away

I’ve also made it a habit to park further away from my destinations. It’s surprising how much those extra steps add up. Plus, I’ve found that it’s a good way to avoid the hassle of finding a closer parking spot.

Play With Your Kids

Adding walks into family time has been a game changer. Whether playing tag in the yard or taking a family stroll after dinner, these activities help us get our steps in and strengthen our family bond.

Walk To The Store

I live close to a few stores, so I make it a point to walk whenever possible. It’s a small change that’s added up to a significant difference in my daily step count. Plus, it’s a great way to reduce my carbon footprint.

Take The Stairs

I’ve always been one to avoid the stairs, but once I started taking them regularly, I noticed improved leg strength and better overall fitness. It’s a small adjustment that’s made a big difference.

Walk The Dog

Walking my dog has been one of the most enjoyable ways to hit my step goal. Not only does it keep him happy and healthy, but it also gives me a chance to unwind and enjoy the outdoors.

Get Dancing

Sometimes, I just wear my favorite tunes and dance around my living room. It’s a fun way to take extra steps and lift my mood, especially when I haven’t had time for a full walk.

Get A Standing Desk

When I got a standing desk, a light bulb went off. I realized how much more active I could be even while working. It’s been a great way to integrate more movement into my day.

Use A Pedometer

Using a pedometer has been a huge motivator for me. Seeing my step count rise and fall throughout the day keeps me on track and reminds me to stay active.

Your Walking Technique

For those looking to optimize their walking form and technique, I’ve included a quick video demonstration below. Here, I walk you through ways to improve your form, keep up your pace, and incorporate fun variations like interval walking and power walking.

Watch this short video to get tips that’ll help you make the most of each walk, whether you’re stepping out for a casual stroll or aiming for a brisk workout.

Establish a Routine

One thing I’ve learned is that routine is everything. Some days, I plan to hit 2,000 steps by 10 AM. Others I just take it easy and walk in the afternoon. Everyone’s routine will look different, but once it becomes a habit, it feels less like a chore and more like a daily win.

Remember that there’s no right or wrong time of day to walk, but if you keep it up for long enough, it’s usually easier to form the habit. The rest is just details.

Your 10,000 steps plan might look something like this:

• By 10:00 am, I’ll have 2,000 steps done
• By noon, ill have covered 3500 steps
• By 03:00 pm, I’ll have reached 5000 steps
• By 06:30 pm, I’ll have finished 7500 steps.
• By 09:00 pm, I’ll have completed 10,000 steps.

Join the Conversation: Share Your Journey to 10,000 Steps!

Here at Runner’s Blueprint, I believe in the power of community support and shared experiences. Reaching daily step goals can be challenging, and sometimes, a little encouragement goes a long way! Whether you’re a seasoned walker or just starting your journey, I’d love to hear from you.

Drop a comment below and share your own tips, struggles, and successes with getting to 10,000 steps a day. Have you found a creative way to add steps during a busy day? Maybe you’ve got a favorite podcast that keeps you motivated on long walks? Or perhaps you have questions about how to get started—our community (including me, Coach Dave!) is here to help!

Pro Tip: Bookmark this page and come back to check out what other walkers are sharing. You might find some game-changing tips, or better yet, make a new friend on a similar journey!

Looking to run a faster mile? Then you have come to the right place.

Whether you’re a beginner runner or looking to run a faster 5K, improving your mile speed is a goal worth pursuing. In fact, for many runners, running a faster mile is a major goal. With some simple tweaks to your training plan, you’ll be set up to have your fastest mile yet.

In today’s post, I’ll share a few strategies to help you run a faster mile (almost overnight).

More specifically, I’ll cover the following:

• What is the mile?
• Why the mile Matters
• How Long Should It Take To Run one Mile?
• The Fastest Mile Ever Run
• How To Run a Faster Mile
• Interval Training For The mile
• How to Know Your mile Pace
• One-Mile Training Plan
• And so much more

Sounds great?

Let’s lace up and dig in.

What is the Mile Anyway?

Before you start training for your fastest mile, it’ll be helpful to understand how long a mile is.

The word “mile” is derived from the Latin term “mille passes,” which means one thousand paces. This is because one mile was originally defined as one thousand Roman strides, each stride being two paces.

If you live in the U.S., where you always use miles when measuring distances, you might already know and understand how far a mile is.

But if you’re using the metric system, know that a mile is 1609.34 meters. So you’ll need to complete four loops (and a few steps) on a standard track to complete one mile.

For perspective, to cover the distance of a mile, you’ll need to;

• Walk at a leisurely pace for 20 minutes
• Cover 17 and a half football fields
• Walk 20 New York city street blocks

Why the Mile Matters

A mile may sound short compared to classic race distances, but it’s a distance not to scoff at. Running a fast mile requires a lot of endurance, strength, physical fitness, and mental toughness.

What’s more?

Devoting time and effort to running a faster mile will help you build endurance and a solid base for your next training phase.

How Long Should It Take To Run 1 Mile?

I wish I had the exact answer, but it varies from runner to runner.

Overall, the time it takes to run a mile hinges on many variables, such as your current fitness level, Age, weight, height, gender, and running experience.

A beginner can likely complete a mile run in roughly 12 to 15 minutes. They can achieve this by running relatively slowly or following the run-walk method, during which the runner alternates between walking and jogging.

If you’re a beginner with no running experience, I will urge you to start with this method to ensure that you don’t push yourself too hard as you take your first few steps on your running journey. The average runner can cover a mile in 8 to 12 minutes. This pace is relatively fast but drastically slower than a 6-minute mile runner.

A good runner should be able to run a mile in less than 6 minutes. This pace is quite fast, but remember that Eliud Kipchoge completed the berlin marathon at 2:01:09. That’s an impressive 4:37 per mile. Here’s your guide to average mile times. And here’s how long it takes to walk a mile.

The Fastest Mile Ever Run

The fastest mile every run to date is a sonic 3:43.13 held by Hicham El Guerroum from  Morocco since July 1999. This standing world record for the imperial mile was achieved at the Stadio Olimpico in Rome during the world championship games.

As for women, the Ethiopian Sifan Hassan is the current female world record holder for the fastest mile of 4:12;33.

Fun fact – The mile has been the only non-metric distance recognized by the IAAF since 1976.

How To Run a Faster Mile

Here are the tips you need to improve your mile time as fast as possible

Start With A Baseline

Have no idea what your actual mile time is? Then perform a timed trial run. This should help you set a benchmark to measure your progress. It’s virtually impossible to reach a destination if you don’t know where you are and where you’re going.

Where? Of course, a standard track.

One lap on a standard track is precisely 400 meters long. This means that four laps roughly equal one mile.

Remember that some tracks may be shorter (or longer), so do your math first. If you’re unsure about the length of the track, just ask.

Following a 10-minute warm-up, run a mile at 9 out of 10 regarding exertion rate, then see where your current ability lies. I’d recommend performing this test every 8 to 12 weeks, depending on your training goals and personal preferences.

Interval Training For A Faster Mile

One of the best ways to improve your speed—and running confidence—is to do high-intensity interval training. Adding speed intervals to your training plan can help to improve your one-mile pace and overall conditioning.

How long and fast you go on each interval will depend on your fitness level, mile goals, and injury history.

The How? Simple.

Following a 10- to 15-minute warm-up, alternate between running fast for a given distance and then easy jogging or walking for the same distance to recover. I recommend starting with four to five repeats, then working to eight reps over a few months.

For example, you might run a few 200-meter sprints on a track – half a lap—or 400-meter sprints -full lap—with a short recovery between each effort. The session is pretty straightforward.

Performing 200-meter sprints? Then start with six reps and work it up to 8-10.

Performing 400-meters? Then start with fewer reps—let’s three to four—then try working your way to five or six. You can perform these reps on a track or any well-measured stretch of road. You can also do these sessions on the treadmill.

You should include at least one day per week to speedwork. Consider including two days per week if you’re super competitive—but don’t rush it out. Take your time.

Word of caution. If you’re a beginner, I’d advise you not to perform any speed work runs until you have a few months of steady-state training.

Find Your Target Lap Time

The second step is to define your goal time for running the mile.

If you have no idea, then the starting point test should help. Following a 10-minute warm-up, run a mile at full effort and see where your current speed lies.

Next, hit the track.

Remember that a lap around a standard track 400-meter so four laps (plus nine meters at the end) will get you a mile.

Next, divide your goal mile time by 4 to determine your target lap time.

For example, if you’re shooting for a 7-minute mile, you’ll have to run the equivalent of four laps at a pace of 1:45 minutes per lap. This is a pace of 4;20 minutes per kilometer.

A good starting pointing it completing a series of 8 to 10 reps of 200-meter at this goal pace of 1:45 minutes per 400-meter, then taking a 30-second recovery in between each repetition.

Additional resource – How to run at night

Build Endurance

Speed is just one piece of the puzzle. You’ll also need to improve your ability to run longer distances than the mile.

You might already run a few times longer than a mile, but you’ll want to add one run that’s drastically longer.

To build your running distance, start by slowly increasing your weekly mileage. Start with two to three miles, then add one mile a week until you cover six to eight-mile a session.

For example, if your longest run is 4 miles and your total weekly mileage is 12 mine, add roughly one mile per week until your longest run is over 8 miles.

This can be done by adding a mile to your longest run or increasing your total weekly load by up to 10 percent each week.

Planning to train for a half marathon or full marathon? Then keep building distance on that long training day. Completing one long run per week—as well as other runs on schedule—will improve your endurance and stamina, which will result in faster times.

Improve your Leg Strength for a Faster Mile

Speed, endurance, what else?

Of course, strength.

Although running (more and faster) is the best way to improve your performance, what you do on your non-running days can drastically impact your mile time.

Strength training is key for optimal running performance. Your calves, hamstrings, quadriceps, glutes, and core all play an important role.

Stronger muscles set you up for healthy form and efficient performance, which allows you to run faster at a faster pace with less effort.

Lifting weights can also increase your stride length, which is key for faster running.

Some of the best exercises to improve your running speed include:

• Squats
• Squat-thrusters
• Lunges
• Burpees
• One-legged squats
• Calf raises

As a rule, shoot for 10 to 15 reps of each exercise. In addition, aim for two to three circuits.

Remember that you don’t need to become an Olympic weightlifter to see gains in speed. At a minimum, you’ll need two 30- to 45-minute sessions per week to see great results.

Run Hills To Improve Mile Speed

Looking for more?

One thing you can do to mix speedwork and strength training is to do hill reps. This is, in fact, one of the most effective ways to fire up your glutes and increase your leg strength.

Uphill running can also enhance your running efficiency and improve your lactate threshold—all of which help improve your mile speed.

Hills are a great addition to a mile training plan because they feel challenging, but put less stress on your body than running on a flat surface.

Hill training also requires more muscular engagement and calorie burn, making them harder sessions before speed is considered.

Hills are an ideal way to improve leg strength.

First, locate a hill that measures around 300 feet with a moderate gradient. Make sure the hill is steep enough that running up it feels like an 8-9 out of ten in terms of effort. Next, complete six to eight reps, with a jog back for recovery.

Run as fast as possible for 30 seconds, then walk down to recover. Once you’re done, finish your session with a 10-minute cool-down jog on a flat surface.

Keep your focus on good technique, and don’t try to force your way to the top. For more challenges, go for a steeper hill to work on power.

Start with five to six reps, and work to at least 10.

Stuck on the treadmill? Shoot for a 4 to 6 percent incline.

Improve Your Form

Running a faster mile isn’t just about running then more running. Technique also matters—and it matters a lot.

Proper form helps you move more efficiently, which increases not only your speed but also your endurance. You should aim to improve your form before speed, especially if you’re a beginner runner.

There are many things you can do to improve your running form.

• Try to run as tall as possible, back straight, core engaged, and shoulders relaxed while striking the ground on your midfoot.
• Keep your head up to keep good posture and balance. Avoid hunching over or tilting your neck down.
• Bent your arms around a 90-degree angle with a little elbow bend. Make sure you have a nice comfortable arm swing.
• Activate your core and use quick and short strides. Avoid overstriding, as taking giant leaps can only slow you down and put more pressure on your muscles and joints.

What’s more?

You can also perform dynamic warm-up drills focusing on different aspects of good running technique. This helps make sure that your movement is optimized during your workout. The efficiency of movement is key and all that.

To put this into practice, perform drills that accentuate various aspects of proper form. Do them as a part of your warm-up. Some of these drills include:

• Butt kicks
• Soldier walk
• Fast feet drill
• Backward running
• Carioca

Improve Your Cadence

Also known as stride rate, running cadence is the rate at which your feet hit the ground while running.

Instead of trying to lengthen your stride to cover more ground when trying to pick u the pace, increase your cadence and focus on taking short and quick steps as you run faster. This increased cadence may also help prevent many common overuse injuries, research shows.

Most running experts preach a cadence of 170-180 strides per minute. But keep in mind that the research suggests that cadence is highly personalized.

Here’s how to determine your cadence and how to improve it.

First, know your current stride over.

On your next run, count the number of steps you take in one minute. Try counting just one foot and then double it to get your total cadence. Some running watches also can estimate cadence.

Next, if your current stride is too low, gradually improve it by adding 3 to 5 steps every few runs. The rest is just details. Just remember not to obsess over cadence when you’re a beginner runner. Instead, run in a comfortable way, letting your body find its natural rhythm.

Lose Extra Weight

Looking for extra motivation to lose weight? Then this should get you.

Weight is a compound measurement that depends on many variables such as diet, access to food, hormone, sleep, lifestyle, socioeconomic factors, etc. But, overall, expect to improve your speed by losing any excess weight you might be carrying.

The larger your body, the more energy you burn off since running is a weight-bearing exercise. This means that your weight influences the force and intensity of the activity.

Of course, don’t take my word for it.  Research has shown that runners can get 2 seconds per mile faster for every excess pound they lose. This means a 16-pound weight loss could shave 30 seconds off your mile price time. That’s a lot.

And it’s not just one research. This 1978 experiment looked into how a 12-minute run performance was impacted when adding 5 percent, 10 percent, and 15 percent extra weight compared to the subject’s normal body weight.

The researchers concluded that the running pace was slowed by roughly 1.4 seconds per mile for each extra pound added.

Another research looked at the same thing but used the reverse approach. Instead of adding weight, the researchers lightened runners by 5 to 10 percent of their normal body weight via ropes and pulleys while they ran on a treadmill.

In the end, it was reported that they were about 2.4 seconds faster per mile for every “lost pound.”

At a glance, this may not seem like much, but a 16-pound loss would equate to a roughly 20 to 30 seconds faster mile, with all equal.

Remember that these studies are conducted in a lab setting, so it’s quite different from real-world conditions.

What’s more?

And if you try to lose weight, you might also lose some muscle with the fat, which is not optimal. You might also be fueling while training for a hard race, which compromises training and can limit overall performance.

Recover Well

You can train hard seven days a week, but your efforts will be in vain without proper recovery. Though getting outside your comfort zone is key when working toward running a faster mile, your recovery time is just as crucial in your result.

For this reason, feel free to push yourself during training, but don’t forget to go all out when you recover. It’s a fine balance between stress and recovery. Don’t overtrain, nor should you undertrain. Find the sweet spot.

As a rule, you should schedule at least one full weekly rest day.

• Avoid training hard two days in a row, such as an interval training or hill reps workout.
• Get adequate sleep – shooting for 7 to 9 hours per night.
• Balanced diet – your nutrition plan should include all three macronutrients and be composed of nutrient-dense foods.
• Stretch often. Try these yoga poses.
• Foam roll
• Massage
• Acupressure or acupressure mats
• Recovery doesn’t mean a lazy day. Instead, feel free to perform cross-training activities like biking, walking, or swimming.

For the full guide to recovery for runners, check my post here.

Be Consistent

I hate to sound too cliché, but consistency is key – and that’s the case whether you’re trying to make a 7-figure income or run a sub-7-minute mile.

As a rule of thumb, I urge you to follow a training plan (one you find online or one designed by a coach) and include at least four to five days of running each week to improve your mile time.

Running on a whim isn’t the best way to improve performance. Instead, you must log the miles on a consistent base so the body can adapt to the high-impact stresses of running faster. And that doesn’t happen overnight.

Let’s see how to put this into practice.

One-Mile Training Plan

Just because it’s just a “mile,” it doesn’t mean you shouldn’t follow a running program to help you improve your time.

Depending on your running experience and starting point, training for the mile might sound like a little or a lot. But, regardless of your current goals, there’s always room for improvement when it comes to the mile.

A 1-mile training plan is useful for any serious runner craving more structure as they strive to improve their mile time and performance.

The good news is that there are many one-mile training plans available online. But before you go and pick one, I recommend you review any schedule with a running coach or someone with more running experience than you.

Don’t have access to a running coach? Then feel free to email me at [email protected] or, at the very least, ensure your chosen training plan is well-rounded.  An ideal running schedule for the mile should include short-distance sessions, long-distance sessions, cross-training workouts, and rest days—just like any other training plan would.

The main variable is the distance. For example, a long-distance marathon session might be 20 miles, but you won’t need to run that far to improve your mile time.

The exact training plan will depend on your fitness level, pace, running and experience, and most importantly, your goal pace.

What’s more?

Remember that you don’t need to train on specific days, but you might want to avoid running twice a row as a beginner. The fitter you get, the more load you can handle over time.

On your non-running days, feel free to cross-train or rest so your body can recover and adapt to training.

The below one-mile training plan is ideal for beginners, those returning from break, or runners looking to keep base training fitness during the off-season.

 Week One 

• Monday – Three miles easy
• Tuesday – Cross train or rest
• Wednesday –Speedwork: 10 X 200-meter. 30 seconds rest.
• Thursday – Cross train or rest
• Friday – three miles moderate
• Saturday – 45 to 60 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Two

• Monday – four miles easy
• Tuesday – Cross train or rest
• Wednesday – Speedwork: 8 X 400-meter. One minute rest.
• Thursday – Cross train or rest
• Friday – Four miles moderate
• Saturday – 60 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Three 

• Monday – Three miles easy
• Tuesday – Cross train or rest
• Wednesday –Speedwork: 5 X 800-meter. One minute rest
• Thursday– Cross train or rest
• Friday –Three miles easy
• Saturday – 80 minutes long run at an easy pace
• Sunday – Cross train or rest

Week Four 

• Monday – Four miles easy
• Tuesday – Cross train or rest
• Wednesday – Speedwork: 10 X 400-meter at target pace. 30-second rest
• Thursday – Cross train or rest
• Friday –Three miles moderate
• Saturday – 80 minutes long run
• Sunday – Rest

Week Five

Monday – Test Run or Race!

Race Day Advice For Running Your Fastest Mile

Feel like you’re ready to test your mettle? Then let’s see how fast you can run that mile.

Warm-up

I hate to sound like a broken record, but before you try to run your fastest mile, you should get your muscle set and ready first. A proper warm-up is key for injury prevention and sets the stage for optimal performance.

So what kind of warm-up I’d recommend?

Simple. Start by jogging for 10 to 15 minutes, then perform a series of dynamic stretches such as high knees, butt kicks, inchworms, and toy soldiers. Next, perform fast but short strides to get your body firing on all cylinders.

Get Your Mind Ready

The mile is no distance to scoff at, so you better approach it with the right mindset and respect. Although it’s only four laps around the track, it will hurt.

Mentally go through the four laps in your head. Know exactly what times you want at each lap, then picture yourself running the perfect mile. See yourself running strong, tall, and with good technique. Leave nothing for chance.

Stick to Your Target Lap Time

Have a mile goal? Great. Now break down your target mile time by 4 to determine your target lap time.

If you aim to run a 7-minute mile, you have to run the equivalent of four laps of a standard track at exactly 90 seconds per lap or a 3.45 minute per kilometer.

Have A Stopwatch

A useful tool to have during your mile training is a stopwatch.

When running at a measured distance, a stopwatch will help you accurately measure your lap times and ensure you’re running at the right pace in line with your mile training plan.

The First Lap

Run the first lap as fast as possible, even if it means kicking off the one-mile run faster than needed to get your goal time.

Mentally you’re likely to slow down as you run more laps, so make up for lost time during the first lap. But be careful not to spend all your energy.

The Second Lap

Run this lap at exactly your target time. For example, in the 7-minute mile I mentioned before, lap two is when you should be running exactly one minute 45 seconds, so your time by the halfway point should be around 3:25 to 3:29.

The Third Lap

Lap 3 is the critical part of the mile distance, where you must push yourself the hardest to ensure you don’t slow down. Focus to keep yourself on pace when every cell in your body is begging you to slow down.

To psych up, try devoting that third lap to someone important in your life and promise not to disappoint them.

The third lap is the toughest. This is, in fact, the lap that will determine whether you achieve your goal time or not. You’re more likely to slow down for your initial pace.

The Fourth Lap

The last lap is where you lay it all out. You’re at the final stretch of the mile. The hardest part is already over, and it’s time to run as fast as possible.

Chances you’ve already slowed down on your previous laps, so you need to dig deep and push yourself the hardest. Know that the end is nigh.

And during the last curve, perform the “kick” by sprinting the last 200 meters as fast as possible.

How To Run a Faster Mile –  The Conclusion

There you have it! Trying to run a faster mile shouldn’t be that complicated. All you need is the right mindset, strategies, and a bit of luck. Don’t forget to have enough rest and recovery, so your body will work effectively.

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.

Running is awesome. It burns many calories, strengthens the joints, and keeps the crazy away, but there’s a downside:  overuse injuries—all of which can be painful, stubborn, and depressing.

Train long enough, and you’ll, sooner or later, pick up one or more injuries.

Don’t take my word for it.

Polls show that roughly 80 percent of runners get injured every year. These are not great odds.

Since we mainly use the lower limbs when logging the miles, most injuries afflict the knees, feet, calves, shin, and ankles. Other weight-bearing limbs, such as the thighs, hips, and back, are also prone to injury.

Here is the good news.

Today, dear reader, I will delve deep into some of the most common running injuries and the best ways to treat and prevent them for good.

But first things first, let’s explain what running injuries are all about.

Note: Before we proceed, I’d like for the record to explicitly state that it’s beyond the scope of this blog post to provide detailed information about sports injuries without knowing all the symptoms. To err on the side of caution, consult a certified sports physician to determine the appropriate treatment options before applying any of the advice shared below.

Overuse Running Injuries Explained

So, what’s a running injury?

“running injury” refers to the injuries that occur during running. You injure yourself whenever you put a particular body part under excessive stress that it can no longer function properly.

No one runner is immune to overuse injury. But most conditions result from poor training practices, lack of conditioning, wrong gear, or biomechanical limitations.

A running injury can force you to reduce your training volume or stop training altogether in cases of severe pain. Injuries can also interfere with how you walk, work, and do everything else.

In other words, the last thing you’d want to run into when logging the miles is a running injury. They suck!

The Most Common Overuse Running injuries

Chronic injuries are, by far, the most common type of injuries, outnumbering acute injuries among runners of every background and training level.

But since they tend to be lower in pain than acute injuries, overuse injuries don’t attract immediate medical attention.

Without further ado, here a list of some of the most common running injuries as well as how to treat and prevent them.

Running Injury. 1 – Achilles Tendinitis

Achilles tendonitis is an inflammation of the Achilles tendon, the largest tendon in the body.

The Injured Part

The Achilles tendon is a major tissue that connects the back of the heel to the two major calf muscles: the Gastrocnemius & Soleus muscles. This vital tendon absorbs several times your body weight on each stride.

The Main Cause of Achilles Tendinitis

The primary cause is repetitive stress to the tendon.. The longer and faster you run, the more stress you put on this tendon. This causes micro-tears to the tendon eventually resulting in tendinopathy. This equals pain—and when severe enough, time off training.

The Stats

According to survey, Achilles Tendinitis makes up roughly 10 percent of all running injuries.

The Contributor Factors

• Increasing weekly training load too fast, especially when it’s more than 10 percent per week.
• Weakness in the posterior chain muscles—the glutes, hamstrings, and calves.
• Tight calf muscles, especially the gastrocnemius muscle.
• Improper running shoes,
• Being overweight.

Symptoms Of Achilles Tendinitis

The main symptom is a tender pain in the lower calf near the heel or on the back—especially when you run, tip-toe, or step out of bed in the morning. The pain can be severe enough to keep you from running.

Achilles tendinitis may manifest as visible swelling or a knot in the affected area. You might also notice strange noises, like cracking or popping, in the tendon when your foot is flexed or pointed.

How To Treat Achilles Tendinitis

If you have Achilles tendinitis, take as many days off as possible. You cannot run through this injury as it will only get worse, which can take more than a few months to fully heal.

Next, apply ice for 10 to 15 minutes on the injured area twice daily.

To soothe the pain, stretch your calves and wear supportive shoes.  Research also suggests that compression socks for hard runs relieves and prevents Achilles tightness.

You’ll need clinical treatment for severe cases of the condition. Some options include physical therapy methods of electrical stimulation, such as transcutaneous electrical nerve stimulation (TENS), high-voltage galvanic stimulation (H.V.G.S.), and ultrasound.

How to Prevent Achilles Tendinitis

• Strengthen your posterior muscles. Ideal exercises include eccentric heel drops, calf raises, lunges, squats, deadlifts, and toe walks.
• Stretch your calves. Lift your toes back toward your shin while keeping your heel on the ground the entire time.
• Proper form. Work on improving your foot strike and running cadence. Too hard? Run with a Partner or group and ask for
• Consider wearing orthotics or running in shoes with more support. Steer clear of flip-flops, high heels, or any footwear irritating the Achilles tendon.

Running Injury. 2  –Ankle Sprains

Ankle sprains are an acute, traumatic, injury that plagues the ankle joint. They’re pretty common among runners and athletes who do sports requiring lots of jumping or switching directions.

The Injured Part

There are three grades of ankle sprains. The most common ankle sprain in runners is grade 1 and 2, which consists of a stretched ligament or a partial tear of the anterior talofibular ligament—the ligament in the front and outside of the ankle.

The Main Cause Of Ankle Sprains

Ankle sprains happen when the foot is turning, twisting, or rolling movement. This action stretches the ligament surrounding the ankle beyond its normal range, tearing them in the process.

The Contributor Factors

• Running on uneven surfaces
• Missing the curb
• Tripping over a rock
• Stepping into a pothole
• Landing awkwardly upon foot strike.

The Stats

Roughly 25,000 people sprain their ankles daily, according to the American Academy of Orthopedic Surgeons. Runners are at higher risk.

Symptoms of Ankle Sprains

Ankle sprains manifest as tender pain in the ankles—especially when bearing weight on the injured foot.

Other symptoms include bruising, skin discoloration, and a limited range of motion in the ankle area. In severe cases, this ligament may also tear completely.

How To Treat Ankle Sprains

Ice the injured ankle for 15 to 20 minutes three to four times a day. Focus on the affected part first, then circulate over the swollen area. You can also wrap or compress the ankle with an elastic bandage to ease the inflammation and speed recovery.

During the acute period, consider sleeping with the affected foot elevated higher than your chest.

How long to rest depends on the sprain’s severity, so if the injury lingers for more than two weeks, see a physician for a thorough action plan.

In most cases, your physician might recommend taping the ankle, an air case, or an ankle brace to speed up recovery and/or prevent re-injury as you slowly return to your running routine.

As a cardinal rule, start running again once you:

• can do it pain-free,
• have a full range of motion in the injured joint, and
• the strength of the injured limb is equal to that of the healthy side.

How to Prevent Ankle Sprains

• Strengthen the muscles surrounding your ankle with balance training.
• Run on proper and smooth surfaces, and avoid technical, trail, and terrains, especially if you have a history of ankle sprains.
• Improve your running technique, especially your foot strike patterns and leg turnover.

Running Injury. 3 – Runner’s Knee

Often referred to as Patellofemoral Pain Syndrome, a runner’s knee is associated with pain in the knee and around the kneecap. The injury is the most common cause of knee pain from running.

The Injured Part

This overuse injury is an irritation of the cartilage on the underside of the kneecap. This cartilage is located in the patellar tendon and connects to the quads muscle group.

The Exact Cause

Runner’s knee happens when the patella (the kneecap) fails to move smoothly in the femoral groove at the lower end of the thigh bone. This, in turn, irritates the cartilage on the underside of the kneecap.

The Stats

This notorious knee injury is the most common affliction among runners—from all training backgrounds. Research show that about 40 percent of running injuries are knee injuries—and runners’ knee makes up a large percentage.

According to a runnersworld.com poll, about 13 percent of runners reported knee pain in the past year.

Symptoms Of Runners Knee

Patellofemoral Pain Syndrome manifests as stubborn and tender pain around or behind the patella—usually under the bottom edge of the kneecap. The pain gets worse when:

• Running downhill
• Descending the stairs
• After prolonged sitting
• Squatting

The Contributing Factors

The leading causes of runners’ knees tend to differ from one runner to the next. Some of these include:

• Weak glute, hip, or quad muscles
• Faulty biomechanics, especially Overpronation, is excessive inward foot rolling during a foot strike. This can be congenital or acquired.
• Muscle imbalances
• Too much downhill running
• Improper footwear.

How To Treat Runners Knee

Decrease your running volume by half, avoid running on consecutive days, or take a break from the sport altogether.

Next, ice the affected joint for 10 to 15 minutes,  three to four times a day. Aggressive treatment options include using a knee brace and/or knee tape or taking anti-inflammatory medication.

See your physician in case the pain gets worse.  Left untreated, runners’ knees can progress into a more serious ailment that may require surgical intervention, such as fracturing or fissuring the kneecap.

How to Prevent Runner’s Knee

• Strengthen your knee’s support muscles, mainly the quadriceps, hip flexors, and glutes. This should help keep your knees tracking correctly over the femoral groove.
• Keep your hamstrings and hip flexors flexible and loose. Try this routine.
• Shorten your stride length while landing with the knee slightly bent. Doing so may take some impact off your knee joint.
• Get proper running shoes. Check this post.
• Stick to flat or uphill terrain, running on softer surfaces whenever possible.

Running Injury. 4 – Stress Fractures

Sure, running is a non-contact sport, but the high-impact nature may “break” your bones in what’s known as a stress fracture.

The Main Cause

Stress fractures are tiny cracks in a bone caused by sub-maximal cumulative stress on the bone. This results from excessive training, forcing the bone to take on greater force than it can handle.

The Injured Part(s)

The injury can strike any bone, but in runners, the most commonly afflicted areas include the main weight-bearing bones, such as the metatarsals – especially the fifth metatarsal, your pinky toe, the tibia—the lower leg bone, and sometimes, but not as often, the femur—anywhere in the upper leg, even the pelvis or sacrum.

Stats

Polls show that stress fractures are behind 6 percent of all running injuries.

Symptoms of Stress Of Stress Fractures

A stress fracture starts as pain around the affected bone that worsens the longer you run but subsides at rest. Tenderness and swelling are also common red flags.

Pain ranges from mild to sufficiently debilitating to stop you from hitting the pavement for weeks, even months.

In advanced cases, stress fractures will make standing on your feet uncomfortable and painful.

The Contributing Factors

• Overtraining, as in doing too much too soon.
• Certain nutrient deficiencies
• Running hard and often on hard surfaces
• Female runners are prone to stress fractures due to inadequate caloric intake, nutritional deficits, and low estrogen levels.

How to Treat Stress Fractures

The first thing to do to give your bones the necessary downtime to recover. You can always use RI.C.E method to speed up recovery and alleviate pain.

In most cases, it might take up to at least six to eight weeks to achieve full recovery—depending, of course, on how severely you were injured.

During the downtime, cross-train. Aqua jogging, yoga, and low-intensity cycling are good options.

You can return to your former running routine once you can jog pain-free with no lingering pain.

But if pain persists, back off. In extreme cases, you might need to run some tests to see if it’s time for medical intervention.

Additional reading – How to Prevent Running Injury

How to Prevent Stress Fractures

• Wear the right running shoes
• Strength train regularly. Try this routine
• Run on soft surfaces like grass and dirt trails and steer clear of harder surfaces such as asphalt and sidewalks.
• Consume enough nutrients—especially calcium, to keep your bones strong.
• Doing plenty of non-weight-bearing cross-training exercises like swimming, cycling, or yoga.

Running Injury. 5 – Iliotibial Band Syndrome (ITBS)

Also known as I.T.B.S., Iliotibial band syndrome is an inflammation of the IT band.

The Injured Part

The Iliotibial band is a thick piece of connective tissue stretching from the pelvic bone down your thighs.

The Main Cause

When you run or perform any knee-bending movement, your IT band rubs on the side of the femur to help your knee flex and extend.

Do this for an extended period, and the action can lead to irritation that results in pain and inflammation.

Stats

According to the survey, iliotibial band syndrome makes up roughly 12 percent of all running injuries, making it the fourth most common ailment in the running world.

Symptoms of Iliotibial Band Syndrome

I.T.B.S. manifests as intense pain around the outside of the hip or knee that’s felt down the leg—especially when running downhill or while using the stairs.

At the first stage of the condition, you might feel a sensation of stinging on the outside of the knee—mimicking a knee injury, but still, I.T.B.S. is completely different.

The Contributing Factors

• Doing too much too soon
• Weakness in the hip abductor and gluteal—butt—muscles
• Runners with leg-length discrepancies or those who overpronate
• Runners with a B.M.I. of 25 or higher who do a weekly run of two hours or more.

How to Treat Iliotibial Band Syndrome

At the first sign of trouble, reduce your mileage by 50 percent for a couple of weeks, and you could prevent serious injury. But, on the other hand, you’ll do nothing but exacerbate injury if you ignore the warning signs and keep running at your typical mileage.

Use the R.I.C.E method as long as there is pain. Then, consider booking a physio appointment or using NSAIDs when the pain is too much to handle—especially if you start experiencing it on the outside of your knee.

Avoid abusing pills just because you’re too lazy to make an appointment.

Stretching and foam rolling may also help you relieve pain.

During the recovery period, you can cross-train by opting for low-impact activities, like swimming, biking, pool running, and yoga, to help keep your fitness base. Then, start again only when you’re ready.

How To Prevent Iliotibial Band Syndrome

• Add hip abductor strength exercise to your resistance training. These include side leg lifts, lateral side steps, and one-legged squats.
• Perform a proper warm-up before every run.
• Shorten your stride and increase your cadence turnover
• Respect the 10% rule.
• Use a foam roller to loosen the band and roll out the sides of your hips, which can help break up the tissue knots in the area.

Running Injury. 6 – Plantar Fasciitis

Plantar fasciitis is the inflammation of the plantar fascia.

The Injury Part

The plantar fascia is a thick band of ligaments and tendons that covers the bones along the bottom of the foot. This band of tissue runs from the heel to the toes, joining the heel and forefoot and providing arch support.

The Stats

Plantar Fasciitis is one of the most common culprits of heel pain in runners and amounts to roughly 10 to 15 percent of all running injuries. A poll run by runnersworld.com revealed that up to 10 percent of its readers suffered from this injury this past year

Symptoms of Plantar Fasciitis

The common symptom of plantar fasciitis is a tight, tender sensation at the heel’s base that can range from irritating to excruciating. Most runners describe the pain as stepping heel-first onto a nail or walking on glass.

The Main Factors

• Weakness and/or dysfunction in the muscles of the foot may force the heel to take in more load than it can handle
• Standing for extended periods, especially on hard surfaces without supportive footwear.
• Runners with abnormal feet—those with a high or low arch
• Overpronation—the excessive inward roll of the foot during a foot strike, and supination—the excessive outward roll
• Prolonged periods of standing, typically on hard surfaces without supportive footwear.

How to Treat Plantar Fasciitis

Step back from running, especially if the pain is severe, and stretch the fascia tissue at least a couple of times per week.

Preferably, roll your injured foot over a tennis ball or a frozen water bottle for a few minutes, five times a day. A foam roller also helps loosen up the plantar fascia.

Stability shoes and orthotics can also help limit symptoms and hasten recovery, but they’re not a permanent fix, so don’t always rely on them.

Try stretching. This simple stretch can help. Doesn’t have to be with a strap at first.

If the pain persists, see a physician. They might suggest putting on custom-made orthotics or a night splint to speed up recovery.

How to Prevent Plantar Fasciitis

• Stretch your plantar fascia and calves consistently—especially when running in the morning, as the fascia tends to tighten overnight.
• Improve your core strength—especially if you have a bad injury history.
• Strengthen your calves with heel raises, toe raises, and eccentric heel drops.
• Avoid using high heels or flip-flops, which can irritate this band of tissue and shorten the calf muscles.
• Run in the right shoes. And stick to the 10% rules.
• Improve your running form.

Running Injury. 7 – Shin Splints

Also known as medial tibial stress syndrome, shin splints are an inflammation of the tissues around the shinbone.

The Exact cause

This overuse injury is caused by microtrauma to the connective tissues located in the front portion of the lower leg.

The Injured Part

Shin splints are an inflammation of the tendons and/or muscles around the tibia—shinbone.

Stats

Shin splints are common among beginners and those returning to the sport after an extended layoff. Surveys show that it accounts for 15 to 20 percent of all running injuries.

Symptoms Of Shin Splints

Medial tibial stress syndrome manifests as aching, stabbing pain felt along the inside front of the lower leg, roughly halfway down the shin, or all along the bone—especially during the first few miles of a run.

The pain can range from mild to excruciating and can be felt in both the front and the outer portion of the shin. It may start as mild numbness or tingling along the shin, felt only when running. Then, over time, the pain may progress to a stubborn irritation noticeable at rest.

The Contributing Factors

• Drastic changes in training volume before your body is prepared to handle the new stress, especially sprint training.
• Running in the wrong and/or excessively worn shoes.
• Running on hard and/or cambered—slightly arched—terrains
• Having high arches or flat feet (it’s not your fault, I know).

How To Treat Shin Splints

At the first sign of pain, reduce your volume for at least a couple of weeks before slowly ramping it up as long as you can do it pain-free. Running through pain might eventually lead to a stress fracture, and you don’t want that.

Next, ice the injured shin for 15 to 20 minutes daily and keep it elevated at night to ease swelling.

Regular stretching might also help, as well as taking over-the-counter anti-inflammatory drugs, using Kinesio tape, or running with neoprene sleeves.

During the “relative rest” day, you can swim, bike, pool run, or do yoga if you don’t want to lose fitness. Avoid weight-bearing during your rest days.

Return to running pain-free once you can—even long after you stop applying the RICE method. If the problem persists for longer than a month, see a physician for a thorough examination of the entire shin bone.

How To Prevent Shin Splints

• Increase training volume gradually and slowly.
• Do anterior tibialis muscle exercises. These include toe taps and heel walks.
• Get more calcium and Vitamin D.
• Strengthen your calves with toe raises, eccentric heel drops, and calf raises.
• For runners with flat feet, orthotics might help but talk to your doctor before you make any decisions.
• Strengthen the anterior tibialis muscle on the front of your shin. Good exercises include heel walks and toe taps.
• Try compression running socks.

Running Injury. 8 – Patellar Tendinitis

Also known as “Jumper’s knee,” patellar tendinitis is an inflammation of the patellar tendon.

The Injured Part

The patellar tendon runs from the kneecap to the top of the tibia. This vital tendon assists leg extension during running and other knee-bending motions.

The Exact Cause

The repeated high-impact nature of running might place too much stress on the patella, resulting in small tears in the tendon, leading to pain and swelling.

Stats

Research show that the condition has a prevalence of 11 percent

Symptoms of Patellar Tendinitis

To be precise, patellar tendonitis pain is felt at the bottom of the kneecap—directly over the patellar tendon. However, the tenderness might take place anywhere along this structure.

The pain is worse when making knee-bending activities, such as kneeling, squatting, sitting, jumping, or ascending stairs.

The Contributing Factors

• Overtraining
• Too much hill training
• Running on uneven or slanted surfaces.
• Overpronation (and other biomechanical challenges)

How to Treat Patellar Tendinitis

Take a step back from high-impact training to provide your body with enough recovery time.

Step back from your running and/or drastically reduce your weekly mileage- even stop it all at once, giving your body the time it needs to end the acute phase and begin the healing process properly.

Next, ice the affected area for 15 to 20 minutes three to four times per day

Return slowly and gradually to your previous training volume once you’re pain-free.

How To Prevent Patellar Tendinitis

• Strengthen the muscles surrounding your knees, mainly the quads, hamstring, and calves, to provide more support to the patellar tendon.
• Increase your mileage by no more than 10 percent from one week to the next, making sure to make a recovery a priority here.
• Keep your calves and hamstrings loose and flexible.

Running Injury. 9 – Muscle Strains

Muscle strains are common among athletes from all backgrounds and training levels—runners are no exceptions.

Muscle pulls in runners usually affect these muscles:

• Hamstrings
• Quadriceps
• Calves

The most common type that plagues runners is hamstrings strains, the muscles running down the back of the thigh.

Remember that the same advice applies to most other running-induced muscle pains.

The Injured Part

Hamstring strains refer to a slight tear or overextension of one or more of the three muscles in the back of the thigh (the semitendinosus, the semimembranosus, and the biceps femoris), all of which are in charge of bending the knee.

The Contributing Factors

Beginner runners are more prone to muscle strains because their muscles are not used to the high-impact nature of the sport.

If you do any sprinting or a lot of speedwork, then you are more likely to get the condition. Other causes of the condition include skipping a warm-up, and doing too much too soon.

Symptoms of Muscle Strains

Hamstrings strains manifest as tender stiffness and pain along the back of the thigh, especially when trying to stretch the muscle, speeding up or slowing down while running, or sometimes, anytime you perform any knee-bending activity.

How to Treat Muscle Strains

Most hamstring strains can be treated at home. It’s not as bad as a sprain, leading to the ligament’s tearing. If you have just strained your hamstrings, stop running immediately, and apply the RICE method on the spot.

Take a couple of days off (or more) from running, ice the painful area for 15 to 20 minutes a couple of times a day, and keep the injured leg elevated on a pillow to speed up recovery and reduce swelling.

Recovery time varies from one runner to the next, taking anything from two weeks to three months, depending on how serious the muscle strain is.

How to Prevent Muscle Strains

• Start all of your runs with a proper warm-up.
• If you plan to do a sprint or speedwork session, do 15 to 20 minutes in a dynamic warm-up comprising light jogging, and dynamic exercises, such as inchworms, squats, and lunges.
• Improve your flexibility and mobility in the posterior muscles and tendons, so your hamstrings are no longer prone to being strained or overstretched.

Additional resource – How to stop runners toes

More Injuries and Pains To Deal With When Exercising

The above list only covers a small portion of injuries you can encounter when exercising regularly. So, as a bonus, I decided to share a few more so you can protect yourself out there, whether when running or cross-training.

Enjoy!

Blisters

Running blisters consist of fluid-filled sacks on the skin’s surface. This quite annoying condition is caused by friction between your running shoes or the sock and your skin.

Prevent it

Reduce friction by applying lubricant, such as petroleum jelly, on areas prone to blisters. You should also wear properly fitting shoes as well as running-specific socks. For extra protection, consider doubling on the socks or even throwing the old socks away regularly every time you start to feel them stretched too much.

Pectoral Injury

A very common injury among strength nuts. The injury is often caused when trying to lift a weight heavier than normal, resulting in -a tear of one of the chest muscles or its tendons.

Prevent it

Warm up and stretch out your pectorals before working out. Make sure the core is active. Only work with a weight you can control—you will know it’s too heavy when your form starts to break down— and use a spotter for intense sets. Then, you train for your own, don’t be a shower.

Bicep Tendon Rupture

Attempting to curl a too-heavy weight or suddenly dropping the dumbbell can cause a tear in the bicep tendon, which is the tendon attaching your biceps muscle to bones in the shoulder and the elbow.

Prevent it

Use a weight that you can handle throughout with proper form. For heavy sets, call out for the help of a spotter.

Sternum Fracture

Being unable to lift a bar when bench pressing to the safety point can cause a sternum fracture, a break in the sternum bone situated at the front of the chest. This injury is one of the most dreadful and common gym nightmares.

Prevent it

Work on developing proper lifting techniques, load the bar with weights you know you can handle, and always use a spotter to help you through your heavy sets.

Hamstrings Strains

Hamstrings strains happen for two main reasons: improper form and strength imbalances. But, unfortunately, it’s also very rampant among runners.

As you boost your speed, you also extend your stride, which puts excessive pressure on the hamstrings.

Prevent it

Address any possible muscle imbalances in your lower body. If you don’t know or don’t notice it, seek help from your physical therapist to analyze your form. Make sure also to use proper form—especially when running.

Joint Dislocation

Opting for too much weight and/or improper lifting form can cause a dislocated knee, hand, elbow, or shoulder.

If you put too much pressure on a ligament without a proper form, you will force the bone out of its regular position, leading to serious injury.

Prevent it

Be mindful of your joints and their range of motion. Work on developing mobility and aim to correct muscle imbalances.

Develop good form and only use weights you can handle without putting the joint under too much pressure. Keep the alignment good.

Running Injuries – The Conclusion

There you have it! If you’re looking for a  comprehensive list of overuse injuries that afflict runners, then my article should get you started on the right path. The rest is just details.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

David D.

Looking for the best ways to reduce sugar intake? Then you’ve come to the right place.*

Here’s the truth.

Sugar is the ultimate diet saboteur.

It provides little to no nutritional value with lots of calories.

Yikes!

The sweet, toxic stuff is the leading cause of many diseases.

The list is terrifying and includes type II diabetes, obesity, infertility, impotence, depression, tooth decay, and high blood pressure.

You name the disease, and there’s a good chance that eating too much sugar makes it worse.

Would you believe roughly 16% of the typical American diet comes from sugar, according to the Food and Drug Administration (FDA)?

As a nation, we are simply eating too much of it.

Here Are More Shocking Stats:

Research shows that our diets have historically shifted, from consuming roughly 10 pounds of sugar per person per year in the 1800s to about 150 pounds per person, per year today.

That’s a lot of sugar!

To put it into perspective: the average American consumes about three pounds of sugar every week, which weighs the same as half a gallon of milk, a box of wine, or a big can of Crisco shortening.

Not Horrified?

Here is more: Surveys show that the average American diet includes roughly  30 teaspoons of added sugar daily.

This translates to more than 500 calories, or the same as downing two 20-ounce sodas.

So, are you now serious about kicking this nasty habit?

Good.

Here are the six strategies you need.

My Sugar Addiction

For the longest time, sugar was my drug.

As far back as I can remember, I was a comfort eater, and sweet stuff was my biggest weakness.

Biscuits, donuts, chocolate bars, sugary breads, muffins, and even heavy cream.

I could never get enough of it!

I knew sugar was bad for me.

I was also well aware that I was consuming more than the daily recommended 25 grams.

Still, knowing something is bad for you and doing something about it are two completely different things, right?

If you’re reading this, you probably know that cutting sugar is easier said than done—and for many reasons.

For starters, sugar is everywhere.

The average diet is filled with so much of the stuff.

Not only that, some refined sugar is added to virtually every processed food.

And don’t get me started on how delicious foods with added sugar are.

I thought I could get away with my sugar addiction since I was leading a very active lifestyle—running, weight lifting, yoga, you name it.

I know now that’s no excuse.

Being a runner does not give us carte blanche to eat whatever we want.

The fact is, you cannot outrun a crappy diet, no matter how fast you are.

Roughly 18 months ago, I reached a turning point in my life.

After assessing my family’s medical history (metabolic syndrome, diabetes, heart disease) and learning more about the harmful effects of sugar, I finally pulled myself up by my bootstraps and decided to clean up my diet.

It took 11 months of trying different things (and failing most of the time miserably,) but I finally became what most people would consider sugar-free.

I’m proud of my achievement.

I still have a cheat day now and then, but as long as I’m doing it by choice, I have things under control—and with that feeling comes great power.

The takeaway?

If you take anything from my story, realize that this process does not happen overnight.

It takes a lot of patience and strength to make it happen, but long term, it’s worth the trouble.

How To Reduce Sugar Intake

What follows are some of the steps (not necessarily in chronological order) that I took to get rid of sugar without going bonkers or feeling deprived.

Eating the way I’m describing today will help you kick sugar to the curb but also help you feel lighter, more energized, and much healthier.

That’s a bunch of good things if you ask me.

1. Admit You’re an Addict

The first step toward complete detox is to acknowledge your addiction.

Wait, what?

What are you talking about, David?

I hate to break it to you, but here’s the scary truth about the sweet stuff.

Suppose you’re eating a lot of it. In that case, sugar not only takes a toll on your waistline and overall health, but recent research has shown that it can also trigger addiction-like symptoms and that sugar intake stimulates the same pleasure centers of the brain as heroin or cocaine.

More specifically, sugar activates the nucleus accumbens, the region of the brain that produces dopamine.

Dopamine is the neurotransmitter directly associated with pleasure.

One study from Connecticut College assessed how the much-loved Oreo cookie affected rats’ brains and behavior.

The scientists found that Oreos could be as addictive as cocaine.

Now I’m not telling you that you should never eat an Oreo.

That would just be cruel.

But you need to understand that just like quitting hard drugs, kicking the sugar habit can result in intense cravings and withdrawal, calling for an actual detox process to wean off.

To determine the seriousness of your addiction, take the Yale Food Addiction Scale test.

The test consists of 25 questions designed to help you determine whether you have a sugar dependency.

It also measures high-fat food dependency.

2. Cut Back On Bread

Although it’s the bread and butter of the Western world diet (pun intended), there are many reasons why bread has to go.

Bread—even whole wheat varieties—is loaded with carbohydrates and refined sugar.

It’s also mostly low in nutrients and fiber.

This is especially true for white bread, which can have dire consequences for your weight and overall health.

Don’t take my word for it.

Science also agrees.

According to a study from the University of Navarra in Spain, eating more than three or four slices of white bread daily was linked to a 40 percent higher risk of becoming obese.

For more on why you should ditch white bread, check the following studies:

• Study I
• Study II
• Study III

I know it’s hard to give up on bread completely.

Bread is universal.

It smells and tastes delicious. Who can resist it?

That being said, with just a little bit of motivation and discipline, kicking bread out of your daily menu is not an impossible feat.

I’d recommend you start by saying no to sandwiches, avoiding the bread basket at restaurants, or limiting your bread intake to just one slice per meal.

If you can’t live without bread, try one of these awesome low-carb bread recipes that are convenient and easy to make.

You can also swap out white bread with healthier whole grains options, such as barley, quinoa, brown rice, or whole-wheat bread.

3. Go For Low-Carb Snacks

When cutting down on sugar, it’s good to have a few healthy snacks in case you get hungry between meals.

This is especially true during the first few weeks of your new regime.

Here’s the kicker.

Most snacks are full of sugar and unhealthy additives.

Chips, crackers, and pretzels are nothing but sugar bombs with little to no nutritional value.

This is why snacking how we’re used to can do more harm than good.

Here’s what I recommend: swap junk snacks for healthy ones.

The right snacks are high in healthy fats, lean protein, and fiber but low in sugar, grains, and carbs.

They leave you feeling full, which helps you consume less of your upcoming meal and throughout the day.

Here are a few of my favorites

• Cheese
• Almonds
• Walnuts
• Peanuts
• Hazelnuts
• Avocados
• Berries
• Non-starchy veggies
• Kiwi

4. No Sugary Drinks

If you want to eat less sugar, boycotting sugar-sweetened drinks is one of the first things you should do.

It was my first step, and it greatly impacted the rest of my diet.

Sugary drinks are bad for you for a slew of reasons.

They pack lots of added sugar, which (I hate to sound like a broken record, but here I go again) increases your risk for type 2 diabetes, metabolic syndrome, and weight gain when consumed in excess.

Not convinced?

Check out this research.

A study published in the American Journal of Public Health found a strong link between soda consumption and an increased risk for diabetes, heart disease, obesity, and other health ailments.

Here are more studies:

• Study 1
• Study 2
• Study 3

Just like sugar in general, we’re guzzling too much of it.

According to the National Institute of Health, soda is the third largest source of calorie intake in the typical American diet.

And the Center For Science in the Public Interest has revealed that sweet beverages make up almost half of the added sugar in the average American’s diet.

You can’t get away with limiting yourself to a can a day.

A 12-ounce can (355ml) can pack 30 and 50 grams of sugar, more than a day’s worth.

Want even more perspective?

One can of soda is the equivalent of:

• One cup of ice cream
• Four Tim Tams
• Three English muffins
• Four large peaches

This is why you need to remove carbonated drinks from your life.

Instead, keep your taste buds happy with water with fresh fruit, black coffee, or unsweetened tea.

5. Stop Drinking Fruit Juice

One of the biggest diet myths is that fruit juices are healthy.

That couldn’t be farther from the truth.

Although they contain some nutrients and minerals, fruit juices are glorified junk food.

I’d go as far as to say they have no redeeming qualities.

You’re simply extracting the sugar and the water from the fruit and tossing away the healthy fiber.

The truth is that fruit juices aren’t much different from regular Coke.

One cup of apple juice contains roughly 29 grams of sugar, and a cup of grape juice has 35 grams.

That’s not far from what you’ll find in a 12-ounce Coke, which racks up 39 grams of sugar.

You might as well be guzzling Coca-Cola!

Go for water instead.

It’s calorie-free and good for you!

You can also add flavor to your water by tossing in a slice of lemon or orange.

Or better yet, enjoy a piece of the whole fruit that still has its nutrient and fiber intact.

6. Use Sweeteners Instead of Sugar

Get this: One tablespoon of white sugar packs in 12 grams of carbs in the form of sucrose, which is 50 percent glucose and 50 percent fructose.

That’s a lot of sugar.

Here’s the good news.

A few sugar-free sweeteners on the market may even boast a few health benefits.

Some of these options are calories-free, while others that are not likely to boost your sugar intake contain only a few calories.

Some of the highly recommended brands include:

• Stevia. This is a very popular low-calorie sweetener. Extracted from the Stevia Rebaudiana plant leaves, Stevia has almost no calories. It has also been found to help regulate blood sugar and blood pressure in people with diabetes.
• Xylitol. This one is a sugar alcohol derived from birch bark that also occurs naturally in many fruits and vegetables. Xylitol has 2.4 calories per gram, roughly two-thirds of the caloric value of table sugar, but packs in 100 percent of the sweetness.
• Erythritol. Another sugar alcohol found in some fruits, erythritol, has 0.24 calories per gram, or roughly 6 percent of the caloric value of table sugar, with 70 percent of the sweetness.

Note – These sugar alternatives are not for everyone, but if you’re willing to give them a chance—as I did—they will help your sugar-free journey.

7. Focus on Non-Starchy Vegetables

I love vegetables—and for all the right reasons.

Vegetables are an ideal source of nutrients and fiber.

They’re also rich in phytochemicals (plant compounds), many of which stimulate the immune system, slow the growth rate of cancer cells, reduce inflammation, etc.

That said, when I got serious about getting rid of sugar—especially after I started the keto diet—I realized that some veggies contain more sugar than others.

Avoid starchy ones like carrots, peas, beets, sweet potatoes, corn, and lima beans when choosing veggies.

These have drastically higher sugar content, which means that eating them can quickly take you to your maximum daily sugar intake—and you don’t want that.

Instead, opt for low-carb, non-starchy vegetables.  The following are among the best:

• Broccoli
• Cucumber
• Leeks
• Artichoke
• Asparagus
• Brussel sprouts
• Kohlrabi
• Mushroom
• Okra
• Baby corn
• Cauliflower
• Onions
• Chayote
• Celery
• Jicama
• Bamboo shoots
• Cabbage
• Daikon
• Radishes
• Salad greens
• Swiss chard
• Turnips
• Peppers
• Sprouts
• Squash
• Eggplant

You have plenty of options.

Who says eating low carb is a hassle?

8. Eat Low Carb Dairy

As someone who’s been on the keto diet for quite a while, I’m very familiar with the benefits of low-carb dairy on fitness and health.

Dairy products are filling and can be very healthy.

Good sources help reduce appetite, promote satiety, reduce heart disease risks, and more.

Most dairy products are also rich in magnesium, calcium, and other vital minerals.

Dairy is also a good source of conjugated linoleic acid (CLA), a naturally occurring fatty acid that several studies have shown to promote health.

But not all dairy is created equal.

Some products, such as frozen yogurt, fruit-flavored yogurt, and puddings, are bad options on a low-carb diet.

They’re typically laden with carbs, sugar, and several other additives.

But that’s no reason to throw the baby out with the bathwater.

You have to choose dairy foods that have less sugar added in.

Make sure you’re eating full-fat foods.

Low-fat products such as yogurt, shakes, and smoothies contain more sugar than their full-fat counterparts.

9. Plan your Meals

The best way to build healthier eating habits is to plan meals, especially when trying to lose 10 pounds.

Knowing what to eat, when, and how much to eat in advance frees up a lot of mental energy and makes it more likely that you stay on the right path.

Failing to plan is, after all, planning to fail.

Having a plan is especially helpful during hectic days—when you’re more likely to grab convenient or take-out foods, which tend to be high in calories, sugars, and fat.

Each week, preferably on a Sunday, sit down and plan what you’ll have for breakfast, lunch, and dinner for the rest of the week, then use that list to guide your shopping trips and food decisions.

10.  Get Enough Sleep

For many, hunger pangs strike the hardest after a terrible night’s sleep.

Have a few bad nights in a row, and things worsen.

A good night’s sleep can help eliminate cravings for sugary foods; this isn’t just my subjective observation.

Science has found an undeniable link between sleep deprivation and unhealthy food cravings.

British researchers found when subjects increased their nightly sleep, they experienced fewer cravings.

Remarkably, they reduced their intake by up to 10 grams the day after a good night’s sleep.

So, why does sleep deprivation lead to sugar cravings?

The prevailing theory says: lack of sleep affects your hormones.

It decreases the hormones that suppress your appetite while increasing the hormones that make you hungry.

In short, the fewer hours you spend under the sheets asleep, the hungrier you’ll feel.

Try to get at least seven to nine hours of uninterrupted sleep every night by incorporating the following changes into your lifestyle:

• Sleep in a completely dark room to increase the production of the melatonin hormone— it’s key for a more restful night.
• Avoid screens in the hours before going to bed and late at night. I know — it’s such a hard thing to do, but it’s worth it.
• Go to bed at roughly the same time every day, even on weekends.
• Cultivate a meditation practice before sleep to help wind you down before you doze off.

11. Practice Out of Sight Out of Mind

Here’s something you can’t argue with: if your pantry and fridge are full of sweet indulgences, you will probably indulge.

It’s as simple as that.

I don’t know about you, but I’m more likely to go looking for a treat if I know I have a chocolate bar or a bag of cookies nearby.

Go through your cupboards, fridge, and freezer and eliminate as much temptation as possible.

Lose all the chocolate cookies, the soda, the organic chocolate, the Pop-Tarts, Halloween candy, and other sugar-rich items.

Leave nothing to chance.

Be ruthless.

In brief, declare your living premises a junk-food-free area.

This is how you set your environment up for success.

Even if you can’t control every environment, at least you can control certain ones—starting with your kitchen.

12. Eat Your Protein

The major dietary change that helped me the most while cracking down on sugar (as well as with the cravings) was simply adding more protein to my diet.

Doing so could make me feel satisfied longer and keep temptation at bay.

Protein is good for you for many reasons.

It triggers the release of the fullness hormone PYY, which helps you reduce hunger and keep you sated longer.

Protein also hinders the release of the hunger hormone ghrelin and boosts your metabolic rate.

I could go on and on about the importance of protein, but you can check my full post here.

I encourage you to add more protein to your meals and snacks, especially breakfast.

With a protein-rich breakfast—think omelet or bacon—you’ll be less likely to reach for your favorite junk food between your main meals.

Here are some of the best high-quality protein sources:

• Meat
• Poultry
• Fish
• Cheese
• Eggs
• Greek yogurt
• Nuts

13. Read The Labels

Once I got serious about cutting down on sugar, I did a lot of research.

I taught myself how to properly read and interpret ingredient labels and learned about the technical jargon that just means sugar.

It was an eye-opening experience.

I did my best to crack down on products with too much sugar (think juice, soda, candy, sauce, crackers, desserts, and condiments).

The whole process didn’t happen overnight, but it was surely worth the headache, and it will be for you too.

Here’s my promise.

Once you learn this simple skill, you’ll quickly realize how much sugar is in everything.

Here’s what you need to know: sugar goes by many names.

Here are just a few:

• Molasses
• Fructose corn syrup
• Dried cane syrup
• Brown rice syrup
• Maple syrup
• Agave
• Organic cane sugar
• Fruit juice concentrate
• Sucrose
• Glucose
• Maltose
• Fructose
• Lactose
• And other words ending in “ose”

If more than a few forms of sugar appear on an ingredient list, ditch that food on the spot—it’s far less healthy than you want it to be.

14. Drink water

Water has a lot to offer.

It flushes toxins out of your system, hydrates your skin, gives you more energy, and ensures proper functioning at the cellular level.

On top of all that, here’s the kicker for kicking the sweetness habit: staying hydrated also curbs sugar cravings.

Thirst is frequently confused with hunger.

Sometimes all it takes is drinking a glass of water to squash cravings.

For some people (including yours truly), drinking water eliminates 80 percent of cravings.

That’s a good thing if you ask me.

Before you hit the vending machine or reach for that box of doughnuts, drink a glass or two of water, then wait a few moments.

You may find that your body was calling for water—not food  — and the pesky pangs go away.

To ensure your body is well hydrated throughout the day, drink first thing in the morning, carry a water bottle with you, and drink plenty before and after exercise.

Further, keep tabs on your pee color.

If it’s dark, it means that you need more fluids.

Remember, once you feel thirsty, you’re already dehydrated.

Then it’s too late, isn’t it?

15. Go Keto

I’ve always shied away from extreme diets or eating regimens.

Nonetheless, the simplicity and the effectiveness of the ketogenic diet appealed to me, so roughly nine months ago, I decided to try it.

I avoided carbs and started consuming all sorts of healthy fats—cheese, avocados, nuts, salmon, you name it.

After surviving the hellish keto flu within two months, I lost 10 pounds of pure fat, increased my energy level, and changed my whole approach to eating.

What’s not to like?

What’s keto eating all about?

The ketogenic diet is a carb-limiting, moderate-protein, high-fat eating style.

This type of eating forces your body into ketosis by shunning carbs and getting 70 to 80 percent of your daily calories from healthy fats.

This is a metabolic state in which the body switches to burning fat cells as its main energy source instead of glycogen.

For the full guide on the keto diet, check my post here.

If making small changes to your diet doesn’t help you crack down on sugar, I recommend trying the keto diet for a couple of weeks.

Yes, it will be entirely new, but give it a try and see for yourself.

How To Reduce Sugar Intake – The Conclusion

There you have it! If you’re looking for ways to cut out sugar from your diet then today’s post should 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.

David D.

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

though running on a mountain can be a truly transformative experience, it’s no easy walk in the park.

The steep terrain, the technical trails, and the lung-searing thin air will challenge your body (and mind) like nothing else.

But the rewards more than make up for all the trouble.

Once you reach the top, you’re treated to fresh air, pristine views, and an unrivaled sense of accomplishment.

What could have been a boring yet another run has turned into something that engages all of your senses and is a welcome change to the usual weekend plod.

What’s more?

Tackling mountains makes your training more fun and helps take your running performance to a whole new level.

How To Start Mountain Running

In today’s post, I’ll share a few guidelines to help you get started with mountain running the right way so you can improve your readiness, technique, endurance, and enjoyment.

Sounds great?

Let’s get started.

Get The Right Mountain Running Gear

Heading into the mountains for a run differs from pounding the urban streets.

Weather conditions can change fast in higher elevation, and storms can roll in quickly.

This could mean cold rainstorms or scorching hot weather.

Therefore, having the right mountain running kit is key for safety and comfort.

Here’s what you need:

• Fuel and hydration. To stay well-fueled and hydrated, take a small snack or energy bar and enough water. In addition, I’d recommend using a small fanny pack and/or waist belt for short jaunts.
• Sun protection. Protect yourself with sunscreen, but do not apply too much, as it can block sweat pores and cause you to overheat. Sunglasses are also a must.
• Base layer. This one should be made from breathable, high-performance, moisture-wicking fabrics. Your socks should also be synthetic or wool. Avoid cotton at all times.
• Lightweight wind jacket. It can get very windy and wet fast on top, so a water- or windproof jack is a must.

Don’t worry about it, though.

The more experience you gain from mountain running, the more it’ll help you become more in tune with your needs over time.

Pace Yourself Running Up A Mountain

Your mountain running pace is likely slower overall and much less consistent from the mile to a mile than when running on paved, flat surfaces.

While you might be able to log in an 8-minute mile on the road, don’t be shocked if, on mountainous trails, your average pace works out to 12 to 15 minutes per mile—or even slower.

As a rule, run according to your effort instead of pace.

This means adjusting your pace to the terrain: run quicker on flat-ish sections on well-worth tracks or paths, but take your time on steep and technical terrains.

Slow down or speed it up as it feels right.

Here’s how often you should run per week.

Master The Technical Terrains

Getting into mountain running isn’t complicated, but there’s more technique involved than you might realize.

Think of mountain running as an obstacle-course run, an endless romp over roots and rocks.

Here’s how to improve your technique.

Over technical surfaces, shorten your stride length so you can easily navigate the terrain and react without overstriding.

The steeper the slope, the smaller the steps.

This helps you maintain a good pace and prevents you from getting tired.

The same goes for steep hills, both up and down.

Power hike if the slope is over 20 degrees and when going up a long trail.

This should also help you up there with technical footing and altitude.

You can also develop your ability to move efficiently through technical terrains by going for long hikes through talus or scree fields, especially if you’re prone to ankle sprains and/or have poor balance and coordination.

Stay Safe On The Mountain

If this is your first time running in the mountains, please pay attention to safety.

By their very nature, mountainous paths are far-off than pavements or roads.

You’re also exposed to elements and wildlife, so getting help if things go south is more of a challenge.

Here are a few things to keep in mind.

• Don’t run alone. Instead, run with your buddies or a dog if possible. Running with others provides an element of safety in case things turn south.
• Leave word. Tell someone where you’re going to run and the expected return time. God forbid, if you get lost or hurt, at least someone else knows where you are.
• Have network. Take a cell phone with you, not just for selfies, but for safety. In case of network, coverage is an issue, take a trail map and monitor where you are along the trail as you go.
• Plan your course. Know where you are running and estimate how long it will take you.
• Be mindful. Always pay attention to what’s going on around you.

Don’t let your guard down.

Try A Mountain Race

Mountain racing is ideal for testing your mettle in endurance and long-distance racing.

Taking place on the world’s toughest and most challenging terrains, these races are the pinnacle of fitness tests and the best way to push your physical and mental resolve to the breaking point.

Here is a list of five of the toughest mountain races in the U.S.

Breck Crest

Organized by the team at Maverick Sports, the Breck Crest is a running event that features a variety of races of different lengths: a 10K, a 13.3-mile half marathon, and a 23-mile beast mountain marathon course (called a marathon thanks to the challenging terrain).

Breck Crest takes place in the heart of the pristine Ten Mile Range in the Rocky Mountains above Breckenridge, Colorado. The racecourse traverses over the magnificent high alpine terrain, full of breathtaking mountain views, alpine lakes, and wildflowers.

Fees: The 10K costs $40, the Half $65, and the Marathon $80.

The Official Website – http://www.mavsports.com/breck-crest/

Mid Mountain Marathon

Presented by ZB Sports, Mountain Trails Foundation, and Snyderville Basin Recreation, the Mid Mountain is a 26,2-mile trail running event that kicks off at Deer Valley Resort, traverses Park City Mountain Resort and the colony before descending and finishing in the Canyons base area.

The single-track racecourse begins at about 8,000 ft of elevation and peaks at about 8,400 ft, taking runners through pristine forests and the stunning views of Park City and The Canyons.

The downside is that organizers limit the number of participants to 400, so register as early as possible to snatch a spot.

Fees: 70$ to 90$.

Official Website – http://mountaintrails.org/event-race-mtf/mid-mountain-marathon/

Barr Trail Mountain Race (BTMR)

Organized by Team Colorado, a nonprofit organization of elite trail runners, BTMR is a 12.6-mile competitive mountain trail running event held in July at the Manitou Springs Cog Railway Train Depot, Colorado.

Runners start the race in Manitou Springs at about 6,570 ft and climb up Pikes Peaks’ iconic Barr Trail to Barr Camp (10,200 ft) before racing back and finishing off with a fast trip back to the starting line.

Fees: $55 to $80

Official Website – https://barrtrailmountainrace.com/

Loon Mountain Race, Lincoln, N.H.

Presented by Acidotic Racing in Lincoln, New Hampshire, this race is one of the most competitive hill climb races in the U.S.

Loon Peak race will force competitors to run roughly 5,5 miles with 2,200 ft of vertical gain. The racecourse averages about 15 percent grade, with some sections of more than 40 percent.

The last mile of the race is straight up the infamous Upper Walking Boss, roughly one kilometer on a rock and grass-covered slope with angles exceeding 40 percent grade. This makes it one of the hardest and most challenging finishes in the fast-growing sport of mountain running.

Fees: $50

Official Website – loonmountainrace.com

How To Start Mountain Running – The Conclusion

There you have it.

If you’re looking to make mountain running a part of your workout routine, the above measures are enough to get you started.

The rest is up to you.

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

Thank you for dropping by.

Looking to join a running group? Then you have come to the right place.

Joining a running group is a good idea, but what if you’re worried about logging the miles in the company of a bunch of strangers?

The experience can be less than ideal when you have those fears.  In fact, for some runners, beginners and elite alike, logging the miles in a group of strangers can be scary.

But running groups exist and exist for a reason. And they can be a lot of fun.

Once you summon up the courage to join, you’ll reap the benefits yourself.

In today’s article, I’ll share tips on finding a running group that fits your running goals and schedule. By the end, you’ll have enough confidence to schedule your first group run.

The Benefits of Running in Groups

Before I get into how to choose a running group, let’s first take a quick look at why you should consider pairing up with other runners. Keep in mind that many of these benefits also apply to group training in general. 

Continuous support and motivation

Running can be hard work, especially when you have a specific fitness goal you are working towards. However, stressors from our daily lives can cause us to lose motivation for exercise. This has particularly been the case throughout the coronavirus pandemic, where one study found that stress and anxiety sabotage exercise motivation.

Running in a group can help to combat this lack of motivation. Each group member can help to support one another during the run, giving everyone the continuous motivation to see it through to the end.

Push each other to do better

Not only does running in a group help you to simply get through the run, but it can also help you to become better. As you are running as a team, you are committed to running at the same pace as the other runners. This can push you to improve your performance, increase your pace, and perhaps even set your personal best.

It’s a lot safer

Running alone can be a risky business, especially if you are a woman. One scary statistic shows that 60% of women have been harassed while running. This is especially the case when it is dark outside, as potential harassers might use the darkness as a cover.

Thus, running in a group can be a lot safer than running alone, as you will have a group of people who can protect you if anything was to go awry. If running outside still spooks you, even in a group, you can still run with your friends indoors.

You’ll never be bored

Many people like to run with their headphones on, blasting a playlist of their favorite motivational songs. However, even then, it can be quite easy to get bored! Instead of letting your run drag on and on, try chatting with your friends as you go, catching up on the latest gossip. This way, you will never get bored.

You might also be more likely to switch up your running routes, making training more interesting. Ask your running buddies for ideas on new routes and agree to try a new one together every week to switch it up.

Sense of community

It is always rewarding to spend time with people with the same interests and outlook on life. As you run with a group, you will foster a sense of community, building a network of peers you know will cheer you on even in the most trying times.

Overall, running in a group can transform how you approach logging the miles, helping us stay motivated, push our limits, and stay safe.

Other benefits include:

• Providing friendly competition
• Structured running routines
• Exploring new routes
• Making new friends with a similar mindset
• Celebrating achievement together
• Training for tough races together
• Inspiring each other to be better
• Discounts on races and gear
• Learning more about the sport of running
• Safety for early morning and/or night runs
• And so much more.

How To Choose A Running Group

Here are my best tips for finding and joining a running group.

Enjoy

Know Your Pace

Your Fitness level is the main factor when choosing a running group.

In most cases, you’ll get asked about your current running pace, especially for distances such as the 5K, 10K, and half marathon. That’s why you need to know your running paces before showing up on any running group’s doorstep.

Choose the wrong group for your fitness level, and all of your fears of running in a group will become a reality.

Don’t worry if you don’t already know your current running paces. My article here should help.

Additional resource – How to run at night

Focus on Your run

When logging the miles, you shouldn’t be looking over your shoulder to check if the rest of the group analyzes every step you take.

Instead, focus on yourself and regularly remind yourself how great you’re doing. Need a distraction? Consider immersing yourself in music to take your mind off what others might think of you.

Commit to it

Commit to yourself, not just give group training a try, but maybe at least three to five times. The more you do it, the better.

Scheduling a group run once in a blue moon will keep you feeling awkward and uncomfortable, but if you do a couple per week, your brain will get more comfortable, and you’ll be building the habit much faster.

Ask A Friend to Join

Don’t know anyone in the running group? Then invite a friend you know and trust.

When you’ve company, you’ll feel more secure and confident. Even if you feel out of place, having a familiar face with you can help encourage you to keep going.

Assume The Best

Your mindset also matters. Sometimes things will go south if we expect them to do so—and vice versa. That’s why heading out for a run with a positive attitude is always a good idea.

Forget About Others

You might feel like everyone in the group is rolling their eyes at your, but they’re busy doing their own thing.

They’re either checking their pace, assessing their technique, losing their thoughts, or dealing with their insecurities.

I hate to break it to you, but you’re not that important.

What’s more?

Everyone in the group has been where you are and knows exactly how you feel. Some may even offer a few hints if you ask them for advice.

Embrace The Fear

Have a fear of joining a running club? Then listen up.

The best way to deal with your fears is to feel them and do the right thing.  You shouldn’t lose sleep over making mistakes. Once you’ve completed two-three group runs, you’ll start to get the hang of it.

Start Your Own Running Group

Can’t find any running group in your region?

Then consider starting and organizing your group runs. Then, you’ll state the rules of conduct when you have your own group. You’re, after all, the leader.

Unlike other group classes—I think CrossFit—running is pretty straightforward. You just lace up and hit the road running.

Finding Running Groups

Don’t know where to find a running group? Look in the following place

• Local Stores – most local sports and running stores have at least one weekly group run. Ask around
• com – The best online place to hunt for finding running groups in your area.
• Com – In online forums, such as CoolRunning.com, you’ll find plenty of experienced runners answering questions about every burning running question you might have. Running groups in your area is no exception.

How To Choose A Running Group – The Conclusion

There you have it! Today’s post should be enough to help convince you to join a running group. I hope the guidelines shared here can set you on the right path. The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.