When looking to run your best race, making sure not to slow down can mean the difference between achieving a P.R. or a DNF. After spending countless hours training, the last thing you want is to get beat in the final stretch of a race.

There are many highs and lows during a race, but fortunately, if you keep moving forward while following a sound strategy, you can run your best race.

If you often find yourself slowing down at the mid-point or end of the race, there are some measures and steps you can take right now before and during the event to have a stronger finish.

How to Avoid Slowing Down During A Running Race

Without further ado, here are a few guidelines to help avoid slowing down during a race.

Interval Training

Keeping a strong pace throughout a race requires a strong body and mind. Interval training is the best way to improve your physical and mental readiness and strength.

For this reason, make sure to include plenty of hard interval sessions in a running plan to improve your strength and mental resilience. This can help you feel tougher in the end.

You can also add a faster mile to your long runs at the race pace to improve your confidence and mental toughness.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Embrace The hills

Want to take your intervals to the next levels? Do them on hills, as these can make you stronger, increase your lactate threshold, and improve the running economy—all of which lead to stronger finishes.

Additional Resource – Here’s your guide to running pace

Practice Race Pace

Have a habit of going out too fast? Then you better get familiar with the consistent pace you need to reach your goal.

The best way to ensure you maintain your pace during a race is to practice that pace during training. After all, he who sweats more in training bleeds less in battle.

This is especially helpful if you tend to go too fast from the get-go—even when you know the pace needed to run to reach your goal.

After a few practice workouts, take a mental note of how it feels to run at that pace.

Remember as many cues and signals as possible to recognize that when you’re in a race.

Notice your breathing rate, how quickly your feet and arms move, your overall exertion level, etc.

Additional Resource – Here’s how to create a running program

Increase Your Strength

You not only need strong lungs to run your best. Your muscles are also key, especially as you near the final stretch of a race. This is when your muscles are exhausted but still need to work hard.

For this reason, do plenty of strength training, mobility work, and plyometric training.

Here’s a simple workout routine that incorporates resistance training and plyo exercises that you can do twice a week.

• 30 air squats
• 20 lunges
• Ten jumping lunges
• One-minute plank hold
• One minute high knees
• 30-push ups
• Ten burpees
• Ten squat jumps
• Ten pull-ups

Then repeat the cycle two to three times.

During The race

Now let’s look at some of the steps to take during the race.

Additional Resource – Virtual Races Guide

Start Slow

One of the most common mistakes runners make during a race is coming out too fast right out of the gate.

Depending on the race length, aim to give yourself the first 1-2 minutes, even the first few miles, and then force yourself to slow down. After that, you should be running slow enough to think you’re going too slow for a race.

Making this race mistake is easy because most feel strong at the start.

Keep in mind that you have a lot of adrenaline rushing through your body on race day, and everything may seem easy at first for that reason.

Instead, be conservative at the start and give yourself a few minutes (or miles, depending on the race) to force yourself to slow down. At the very least, pick a pace you know you can maintain for the entire race.

Additional Resource – Your Guide to fun runs

Do a Negative Split

Unless you’re racing a sprint distance—think 100m to 800m—you should aim to cover the race’s second half faster than the first half. Research has shown that performing negative splits is the best way to achieve P.R.

This is easier said than done, as most runners initially feel strong and confident. But you also have to realize that for every second you run too fast early on, you risk having it slow you down in the second half of the race.

That’s why you need to perform some of your training runs as a negative split, running the second half faster than the first. Getting your body used to start slower then finishing fast will train you to finish strong during a race.

Start by running your first mile at a comfortable pace, then keep tags on your time at the mile marker.

Additional Readings:

• Here’s your guide to obstacle race course training.
• How to prepare for your best running race
• Here’s how to prevent a DNF in a race
• Age grading explained
• How to warm up for a race
• Here’s your guide to shakeout runs.

Curious about the importance of Magnesium for runners? Then you have come to the right place.

You can take many measures right now to ensure optimal muscle recovery, some of which involve consuming the right nutrients. That’s where Magnesium can help.

Although Magnesium doesn’t draw the same attention as other nutrients, it undoubtedly deserves the spotlight.

This is especially true if you want to improve your performance and recovery.

In this article, I’ll dive into the benefits of Magnesium for runners and how to get enough each day.

Sounds great?

Let’s get started.

What is Magnesium

Magnesium is one of the essential electrolytes in the human body, and healthy levels are key for the proper function of the heart and nervous system.

Let me explain more.

Magnesium is one the most important micronutrients in your body, where roughly 24 grams of the stuff is found.

About 50 percent of Magnesium is stored in your body and roughly the same in the intracellular space or inside the cell. About 1 percent of the total Magnesium is found in your blood.

This micronutrient is involved in roughly 300 biochemical reactions in your body and is vital for muscle function, energy production, heart health, insulin metabolism, protein synthesis, etc.

For these reasons—and some more—even the tiniest deficiency can impact your running performance and health.

Magnesium Deficient

Although magnesium is one of the most important nutrients in the body, deficiencies are pretty common, especially among runners and other endurance athletes.

Since magnesium is not found in high concentrations in vegetables and fruits, only a few people get enough of it.

Even though the daily allowance is only 420 mg a day for men and 320 mg for women, it’s a rate to have too much Magnesium in the body, so don’t worry about exceeding this level.

The Benefits of Magnesium For runners

So why should runners pay attention to their magnesium intake?

Many reasons. The fact is, Magnesium is likely one of THEE most important minerals in your body.

It’s needed for energy production, bone development, and muscle recovery. This micronutrient also protects you from oxidative damage, which is more likely a result of energy produced during training.

Again. Don’t take my word for it. Let’s check out some of the research.

• Research has found a strong link between increased magnesium intake and bone mineral density in endurance runners.
• Research published in the European Journal of Applied Physiology reported that one week of magnesium supplementation reduced muscle soreness after a 10K downhill trial run.
• Study out of Nutrients that looked at elite cyclists completing a 21-day event reported that supplementing with magnesium may have provided a protective layer against some of the muscle damage induced by hard training.

I can go on and on but you get the picture. But don’t get me wrong neither. I couldn’t find any strong proof that Magnesium helps improve endurance performance, but it may impact other variables such as muscle health and exercise recovery.

Additional resource – Running supplements for runners

Magnesium Deficiency Symptoms

Magnesium deficiencies are rampant. A survey has found that over 50 percent of adults were getting less than half of the recommended amount of Magnesium.

So how can you tell if you’re deficient in magnesium?

Simple. Check yourself for signs that you need more Magnesium. These include:

• Insomnia
• Frequent headaches
• Constipation
• Cramps
• Low energy
• Poor recovery following running
• Depression
• excessive fatigue
• Low bone density
• interrupted sleep
• inability to lose fat
• a weakened immune system
• fatal heart arrhythmias during intense exercise.

You may benefit from upping your magnesium levels if you’re experiencing a few or more of these symptoms.

Deficiencies are Common

Research suggests that about 48 percent of the United States population appears to fall short of satisfying their magnesium needs through their diet alone.

Long-distance runners are especially prone to magnesium shortages because much of it is lost in sweat—usually roughly 2 to 12 mg per liter of sweat. Thus, the more you sweat, the more Magnesium you shed.

How Much Magnesium do you Need?

The recommended daily allowance for Magnesium is around 320 to 420 for adults depending on age, gender, and other variables.

How do you Test For Magnesium

Since only 1 percent of Magnesium is found in the blood, it doesn’t show up well on most blood tests since most of the nutrient is stored in your muscles and bones. For this reason, checking how you feel and your food intake is a better way to measure your needs.

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

How To Calculate Your Needs

As a general guideline, you might need 3 to 4 mg of Magnesium per pound of body weight. So, for example, a 180-pound runner would need around  540 to 720 mg per day.

You should also keep in mind magnesium needs increase as you age, especially after 30, due to bone loss.

What’s more?

Runners, and athletes in general, may need up to 10 to 20 percent more.

How To Improve Your Levels

Before you order supplements, try to boost the amount of magnesium-rich foods in your diet. Shoot for around 300mg to 400mg daily, including plenty of leafy greens in your diet. Keep in mind that the RDA for an adult is around 300 mg to 400 mg daily.

The best food sources of magnesium include green leafy vegetables, unrefined whole grains, nuts, dark chocolate, and seeds, especially pumpkin seeds and sunflower seeds, lentils, beans, peas, and soy.

Let’s check the amount in one 100-gram serving.

Fruits & veggies

• Kale: 88mg
• Green peas: 33mg
• Avocados: 29mg
• Spinach; 79mg

Legumes

• Lentils: 36mg
• Raw pinto beans: 176mg

Soy products

• Soybeans: 280mg
• Tofu: 60mg

Seeds

• Pumpkin seeds: 590mg
• Sesame seeds: 350mg
• Sunflower seeds: 325mg

Nuts

• Brazil nuts: 350mg
• Cashew nuts: 250mg
• Peanuts :160mg
• Walnuts: 150mg

How To Supplement With Magnesium

Although most people choose to supplement with a pill, when it comes to Magnesium, in some cases, the digestive system may fall short of absorbing nutrients efficiently.

To sidestep this, consider taking skin-absorbed supplements. These are often available in forms like oils, body butter, and flakes that you can add to your bath.

What’s more?

A post-workout magnesium bath is a fantastic way to help release tight muscles and soothe the mind.

Additional resource – What to eat after running at night

Do you need a Magnesium Supplement

Like any other micronutrient, magnesium is also consumed in supplemental form, especially if you cannot meet your required daily intake through diet alone.

Although supplements may have much to offer to those already magnesium-deficient, research has yet to confirm that supplementing with magnesium can consistently improve athletic performance in those with adequate levels.

Additional resource – Best sources of electrolytes for runners

Magnesium For Runners – The Conclusion

There you have it!  If you’re curious about the importance of magnesium for runners, then today’s post should set you off on the right path. The rest is just details.

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

In meantime thank you for stopping by.

Plantar fasciitis is one of the most common causes of heel pain, especially among runners. Stretching and strength training are some of the best ways to prevent it, but you may consider getting proper running shoes that help soothe the pain.

Although improper running shoes aren’t always a cause of plantar fasciitis, proper footwear can help soothe and prevent plantar fascia pain.

So what should you look for when it comes to running shoes for plantar fasciitis? That’s where today’s post comes in handy.

In this article, I’ll share a few simple guidelines to keep in mind next time you go running shoe shopping when you have a history—or are dealing with—plantar fasciitis.

What is Plantar Fasciitis?

One of the most common causes of heel pain in runners is what’s known as plantar fasciitis, which is an inflammation of the plantar fascia and can cause discomfort and distress.

The plantar fascia is the rubber band-like structure on the bottom of the feet. It attaches your heel bone to the front of your foot, extending from the base of the toes and connecting to the heel bone.

The Symptoms

If you have suffered from plantar fasciitis, then you’re familiar with the sharp pain and how it can not only compromise your running plan but disrupt your daily life.

In severe cases, the pain can make it almost impossible to bear weight—let alone—exercise on the injured foot.

The telling sign of plantar fasciitis is stabbing pain in the bottom of the foot, especially upon getting out of bed in the morning or after standing for extended periods. It’s common to feel pain after training, not during the exercise.

How To Treat it 

The most common way to treat bouts of plantar fasciitis is to take enough rest. In most cases, it usually resolves on there within a few weeks. To speed up recovery, feel free to apply cold therapy and take anti-inflammatory meds.

If you don’t want to stop training, reduce your mileage and avoid any movements that worsen your pain. However, taking a long sabbatical from running isn’t the solution, especially if you’re prone to plantar fasciitis.

The Many ways of Prevention

There are many measures you can take right now to help protect yourself from plantar fasciitis—one of these lies in picking the right footwear.

Don’t get me wrong. Although proper running shoes are key for preventing running pains, new kicks won’t fully cure your plantar fasciitis. This is especially the case when there’s something wrong with your foot posture, foot, and calf muscles.

For this reason, I’d recommend that you consult with a physician to get at the root cause of your foot problems and learn more about the proper footwear and posture that support your foot type and gait style.

Additional resource – your guide to running with metatarsalgia

The Best Running Shoes For Plantar Fasciitis 

Although there’s no such thing as plantar fasciitis shoes, a few things to look for when choosing a new pair. By choosing the right pair, you’ll help keep your

Let’s dive in.

Go With Running Shoes

The golden rule of choosing running shoes is to run in shoes specifically designed for running. You cannot play tennis in your walking shoes, nor should you expect to be able to run in your basketball shoes. It doesn’t work that way. (Here’s how to break in new running shoes.)

Non-running footwear isn’t designed with the support and cushioning you need for your muscles and joints while logging the mile, which is a high-impact exercise per excellence.

You should also consider what type of terrain you’re running on. There are three main categories to choose from road, trail, or track. Then, run in specific shoes designed for the specific terrain. It might seem like overkill, but you can’t go wrong on this.

Additional Resource – Here’s a list of the best running shoe brands.

Choose Neutral Shoes

The ideal shoes for dealing with plantar fasciitis are shoes that keep your foot position neutral. For example, some runners have a high arch and tend to underpronate, whereas others have flat feet and are overpronators.

Additional resource – How to recycle running shoes

Arch Support

Since plantar fascia impacts the arch, popper arch support should be one of the first things to look for in any shoe. In most cases, running shoes have a proper arch, and heel support can help with plantar fasciitis.

What’s more?

If you have flat feet, go for shoes with strong arch support. This may help soothe the pain that flat feet can cause.

Additional Resource – Here’s your guide to running shoes for flat feet.

A Reasonable Heel-Toe Drop

A good running shoe for plantar fasciitis should have a relatively raised heel. This means that your heel should rest a little higher than your toes.

Why does this help?

Having sue drop height may help take undue pressure off both your arch and the Achilles tendon. However, since your Achilles tendon is attached to the heel bone, extra stress triggered by it can also impact your plantar fascia.

The higher the heel, the more pressure is put on the front of the foot. Again, this may lead to pain down the line. On the other hand, going completely flat can also stress the arch and heel.

Just keep in mind that having too much heel drop can be risky.

As a rough guideline, a proper heel heigh-hoed be around a quarter to half an inch.

Additional Reading  – Your guide to the heel to toe drop.

Mid Foot Cushion

Changing your running gait and foot mechanics is a long and challenging process. However, if you’re dealing with any heel pain caused by plantar fasciitis, limiting heel impact can help bring some relief to what’s ailing you.

Overall, midsole cushioning can help reduce the impact on the heel during your running gait.

Additional resource – How to clean running shoes

Running Shoes To Avoid

Overall, avoid running shoes that are too tight or restrictive. These may hinder your foot’s ability to move naturally, and you don’t want that.

These shoes also put more pressure on your foot which may make your plantar fasciitis—or any other Lowe leg injury—worse. You don’t want that, do you?

What’s more.?

You should also avoid minimal running shoes with minimal stability. Examples line Vibram Five-fingers and any other minimalist type of shoe.

You should also avoid shoes with little to no cushioning, arch support, or heel support to reduce the impact on the ground.

Additional Resources

Guide to the different types of running shoes

Guide to insoles for running shoes

Running Shoes Vs. Cross Trainers

Your guide to running belts

Whether you’re a casual runner or you’re training for the marathon, you need to fuel your training and your races properly in order to both avoid injury and give it your best.

Depending on the type of running you are doing (long-distance vs. the 5k, sprints vs. slow-paced runs), you will need to adjust your diet and training accordingly. However, in the most general of terms, here is how to fuel for running:

Additional Resource – How Many Calories Should a Runner Eat

Fuel Before a Run

Most runners will recommend fueling your race or training with carbohydrates. If you run out of glycogen during a run, you will feel like you’ve hit a wall.

You don’t want to run on a full belly, though, so eat an hour or two beforehand, depending on how your digestive system works. A banana and some peanut butter can be a good quick-release option if you don’t want to eat a full meal.

You can also have eggs on toast, porridge with a banana, and some jam, toast, or cereal. All of these foods are high in carbs and will keep you going. White bread is better, as it will be easier to digest. You are aiming for slow-release carbohydrates that will keep you fueled for longer.

Make sure there is also some protein in the pre-run meal so that you’re not just running on carbs.

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

Recover After a Run

After a run, you will need two things: to repair the muscle damage you’ve just caused and to refill your depleted glycogen stores. That means you’ll need some protein as well as some carbs.

You don’t need to overthink your protein intake. Use a protein calculator to figure out how much you need to be eating on a daily basis, and stick to that in the course of the day.

Believe it or not, the perfect post-run recovery fuel is chocolate milk. It has the perfect ratio of carbs and protein, and it will ensure that you get all the necessary amino acids. It will also rehydrate you and get your glycogen back on track.

You have a 30-minute window to eat after a run, so aim to consume something during that time, after you’ve caught your breath.

Additional Resource – Your Guide to fun runs

Eat Real Food

The quality of the food you eat is arguably more important than the ratio of protein to carbs you consume. Anything that comes out of a bag and is full of ingredients you can’t even pronounce is probably not the best choice.

You want to be eating real food. Fruits, veggies, meats, dairy, and nuts should all be a part of your diet. Don’t go for the “low fat” and “lite” foods. Don’t be afraid of proper foods, as long as they are not highly processed and full of additives.

Ideally, you want to prep your meals in advance. Go to the market and buy whatever is in season in the fruit and veggie department. You need plenty of fiber, vitamins, and minerals to fuel your runs, and the best way to get them is to eat wholesome foods.

Additional Resource – Virtual Races Guide

Stay Hydrated

Don’t forget that you also need to fuel your workouts with water. The more you sweat, the more you will need to replenish, so running long distances without water should be out of the question.

Make a habit of drinking water on a regular basis. Don’t drink sweet drinks and carbonated sugary drinks: they won’t satiate your thirst, and they will add too many calories to your diet.

Invest in one of those travel cups that will go with you everywhere and ensure you are drinking even when you’re not thirsty.

Plain water is the best choice. You can add a citrus to it, or go for the occasional sports drink if you need to rebalance your electrolytes. But stick to water 80% of the time, at least.

Additional Reading  – Does running give you abs?

Don’t Forget About Sleep

Finally, the ultimate fuel you should never forget about is sleep. No matter how well you eat and how well you train, if you don’t rest and recover well enough, you won’t be able to perform at your peak.

Depending on your sleeping habits, you can invest in an adjustable bed that will ensure you get all the rest you need. Don’t aim for the recommended eight hours if they don’t work for you. You may operate best with seven hours of sleep, or you may need nine.

The quality of your sleep is of paramount importance. Remove all electronics from the bedroom, and don’t look at any screens an hour before bedtime. Wake up to light instead of sound, and track your sleep patterns with a smartwatch.

Additional Reading – Here’s your guide to obstacle race course training.

Wrapping Up

Fueling your training and races properly won’t just make your run better – it will make those runs easier on your body and more enjoyable. If you need a break from running, take it. It’s not about pushing yourself beyond all conceivable limits – it’s about staying healthy and achieving certain goals without sacrificing more than is reasonable.

Additional Resources

Guide To Running Race Distances

Guide to pacing strategies for different races

How to prepare for your best running race

Here’s how to prevent a DNF in a race

Author bio – Caitlin Evans is a bookworm and a writer particularly interested in science, health, and wellbeing-related topics. When she is not trying to find the meaning of life and the Universe, Caitlin is researching and writing. She is happily addicted to art in all its forms, grilled tofu, and caffeine.

If you run professionally or are a casual runner, having the right gear is critical to making your running experience comfortable and fun. As a runner, you are good to go with basic running gear and accessories like running shoes, light clothes, and a watch. 

However, there are accessories you probably feel you want to have to better your experience even when you may not necessarily need them. This post highlights some of these accessories and how they can help to improve your running experience.

Polyester Clothing

Every runner knows that wearing as lightly as possible is important for the best performance. Any t-shirt and a pair of light pants are good enough if you are a casual runner. But if you want the best running comfort, you should consider getting a polyester running kit. 

Polyester is quick at wicking sweat, thus preventing rashes from damp skin for an extended period, and helps produce a cooling effect as the sweat evaporates. So if feeling overly hot while running is one of the challenges you are having, investing in polyester running gear can help solve that for you. 

Here’s the full guide to proper running gear.

Jogging Headphones

Many athletes love practicing while listening to music because it helps enhance physical performance by deflecting their attention from the strain on their body when exercising. 

When choosing running headphones, you want to avoid earphones that cover your ears entirely, as they can make you feel uncomfortable because of the heat. 

The most effective running earphones are bone-conducting earphones. They may not offer the best audio experience, but they help keep your ears free to hear the ambient noise in your surroundings and avoid the sweating that comes with covering your ears. 

Compression Socks

Lately, it is pretty common to see professional and amateur runners don compression socks. Traditionally, compression socks were used to treat vein thrombosis. In athletics circles, compression socks are used as a way of improving venous return and thus improving muscle recovery. 

Studies show that compression socks prevent blood pooling in the calf’s veins, thus helping alleviate the onset of muscle soreness and boosting endurance and performance. Not all athletes use compression socks for running; others prefer to use them after practice to fasten muscle healing. It’s important that you invest in high-quality compression socks for them to benefit you.

Here’s your guide to compression pants for running.

High-Performance Sunglasses

You probably have seen other professional runners or athletes wear sunglasses during competitions or practice. Sunglasses for athletes are not all about looking cool. 

There are several reasons why you would want to wear them too. First, sunglasses help block harmful UV rays from reaching your eyes, thus reducing eye strain and fatigue when you have to stay in the sun for a relatively long time. 

Also, sunglass helps prevent debris from getting in your eyes which can compromise your performance, especially when participating in competitive sports. But, not all sunglasses are suited for the active person. Your best option will be to invest in some quality athletic sunglasses designed with sports activities in mind. 

Running Hats 

Like sunglasses, running hats protect your eyes and face from harmful UV rays, especially when you have to spend many hours in the sun. Besides protecting you from the sun, a running cap can also come in handy when running in rainy weather as it can help prevent rain from getting in your eyes. 

When choosing a running cap, there are several things you may want to look out for, with the first being a comfortable fit. Also, it should be breathable to avoid retaining heat and sweat when running in hot weather. 

Caps with a bendable brim are better at shielding the eyes from the sun, so you should consider that too. If you enjoy your runs in the wee hours of the morning or evening, you may want to consider a reflective cap for improved visibility.

Additional Resource – Why Do I sweat too much while running?

Feeling dizzy and exhausted while running? Then you might be logging the miles dehydrated.

Here’s the truth. Dehydration can impact your running performance and health like nothing else. All runners need to pay attention, regardless of age or fitness level.

Here’s the full guide to hydrations, warning signs, and why runners need to be proactive about what and how much they’re drinking.

Sounds exciting?

Let’s get started.

What is Dehydration

Dehydration happens when you lose your more fluids, usually via sweating, than the amount you take in. You’re technically dehydrated when you lose more than two percent of your body weight in fluids.

This, in turn, zaps your body out of the water and fluids needed to perform its normal functions.

And athletic performance is no exception, as losing two percent of body weight in fluids may lead to a 4 to 6 percent drop in running performance. Not cool at all.

Of course, don’t take my word for it. The American College of Sports Medicine reported that dehydration of around two percent of body weight hinders aerobic performance in mild to hot weather.

In fact, the higher the levels of dehydration, the worse the exercise performance.

Therefore, if you’re serious about running your best, make it a goal to start your run/race well hydrated, and then keep your fluid levels throughout the run and replenish them afterward. Nothing complicated.

The Causes of Dehydration in Runners

Technically speaking, dehydration while running can be blamed on various factors.

These include

• Sweating and heavy breathing, or respiratory losses
• Energy burning as measured from indirect calorimetry measurement, or substrate oxidation
• Lack of water availability in the bladder
• Water oxidation

Combined, these variables can lead to a loss in body fluids that sets the stage for dehydration, especially over time and/or when the fluids are not replaced.

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

Why Hydration Matters

Whenever you run or exert your body in any way, you sweat. This triggers a chain of reactions that leads to reduced running performance, especially if you fail to replace your body fluids as soon as possible.

Few things can compromise your running performance faster than dehydration as a runner. Drinking enough water is key for protecting against heat-related conditions, such as heat stroke, which can have dire consequences.

What’s more?

Dehydration can slow you down. This research has found that even a small decrease in hydration can impair athletic performance.

When you sweat, several things take place.

• Your blood volume reduces, limiting the amount of blood returning to your heart.
• The amount of blood your heart pumps declines
• Your working muscles will receive less oxygen-rich blood
• Your body will aerobically produce less energy
• You’ll be forced to slow down.

That’s not a pretty picture, right?

Additional Resource – Why Do I sweat too much while running?

Here are the signs of dehydration.

• Thirst
• Dry mouth
• Feeling sluggish or lethargic
• Dry eyes
• Dizziness when running

As dehydration gets worse, the symptom will become much more severe, including:

• Muscle cramps
• Heavy legs
• Intense headaches
• Nausea and confusion
• Gi distress
• Extreme fatigue
• Stopping to sweat altogether
• Sharp decrease in running performance and output
• Dark urine with less volume

Ignore these, and hydrastine can rapidly cause heat exhaustion or heat stroke, resulting in hypovolemic shock and eventually death.

Additional resource – How to prevent nausea when running

Stats on Dehydration

Think you’re already drinking plenty of water, think again.

Research has reported that over 75 percent of Americans are walking around dehydrated.

If you happen to be one of the dehydrated ones—and you’re a runner—logging the miles may mean putting yourself at risk.

Any sliver limning?

Research has reported that following a thorough hydration plan during exercise, when compared to drinking only when thirsty, improves endurance performance, and it will help you ward off some of the nasty symptoms below.

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

Additional Resource – What’s the best temperature for running?

Drink Water

The best way to prevent dehydration is, of course, to drink enough water all day long—and not just around your workouts. This means having frequent glasses throughout the day instead of chugging larger amounts in one go

The problem with drinking too much water within a short time is that it will force the kidneys to flush it. This, in turn, leads to frequent bathroom breaks. And you don’t want that.

What’s more?

When you chug in too much water, you’re also diluting your body’s sodium balance, increasing your risk of hyponatremia during your run. Hyponatremia is as bad as dehydration.

As a general rule, aim to drink roughly 2-3 mL per pound of body weight three hours before a workout.

If you’re running for a long time and/or exercising in the heat, consider adding a sport or energy drink to help restore carbs and electrolytes.

Timing also matters. Let me explain.

Before Runs

Start your runs well hydrated. Overall, I’d recommend drinking 16 to 20 ounces of fluids two to three hours before running and another 8 ounces 20 to 30 minutes before starting your session.

Additional reference – Stop peeing when running

During Running

You might not need to drink on the run for a session lasting less than an hour that invokes moderate effort.

Instead of pouring water over your head, drink it. Drinking cools you from the inside out.

As a rough guideline, take 4 to 6 ounces of water every 15 to 20 minutes during your long runs—or any run exceeding one hour.

Running a long distance? Consider sports drinks with 4-6 percent carbs to replace lost carbs and electrolytes.

You can also use a hydration running vest.

After Running

To replace your fluid losses after a run, drink 16 to 24 ounces—roughly two to three cups—of fluid for every pound of bodyweight lost during training.

You should also keep track of your fluid intake, thirst, urine color, sweat loss, and bodyweight changes. And remember that it’s more efficient to drink tiny amounts of water throughout the day rather than a lot all at once.

Keep Track

Drinking water helps you stay well hydrated, but keeping track of your hydration levels ensures you are actually taking in enough fluid or too much.

The easiest way to keep tabs on your hydration is to check your urine. If it’s lemonade or straw color, you’re well hydrated. But if the urine is dark and yellow—think apple juice color—you need more fluids.

Another reliable way to monitor your hydrating is by measuring your sweat rate. This is especially helpful following a long run in which you’re pretty sure you have lost a lot of body fluids.

You can do this by taking your pre-run bodyweight and deducting your post-run bodyweight, recorded in an ounce. The number you get is the amount of fluid burned during training.

The test is simple. Weigh yourself before and after running. Ideally, you should weigh roughly the same.

But if you noticed that you’d lost more than a few pounds, then you’re likely not drinking enough water.

Only shed one to two percent of body weight? Then you’re likely in the hydration sweet spot. But losing more than two percent of your body weight means you need more hydration during your long runs.

Additional resource – What’s the best temperature for running

How much?

As far as I can tell, there’s no one-size-fits-all hydration rule for runners since everyone has a different body weight, sweat rate, training level, exercise effort, speed, etc.

However, most experts drink about 16 to 24 ounces of fluid for every pound lost, then plan to boost your fluid intake the next time you run.

In other words, if you shed more than two to three percent of your body weight during a workout, drink around 1.5 liters of fluid for each kilogram of lost body weight.

I’d also recommend eating something—think of a snack that contains some carbs and protein—to help kick off the recovery process.

Remember that it’s not easy to maintain your body weight during a long run, especially during the summer, so don’t feel alarmed if you lose more than a few pounds following a long run.

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Curious about the benefits of CBD for runners?

Then you have come to the right place.

Here’s the truth.

CBD oil isn’t just another sneaky way to use marijuana.  In fact, the stuff is an effective tool for enhancing recovery and improving performance. That’s why it has gathered a lot of steam over the last few years.

What’s more?

You may have noticed that CBD has been infused and added to almost everything from toothpicks to bath bombs and coffee.

So it is worth it? That’s where this article comes in handy.

In this post, I’ll explain some of the mechanisms behind CBD oil, and that includes:

• What is CBD oil
• How does CBD work
• The benefits of CBD for runners
• How to start using it as a part of your training
• And so much more

Keep on reading for the answers.

What Is CBD Oil

CBD or Cannabidiol oil is one of more than 100 compounds derived from cannabis but don’t let that scare you off – using the stuff won’t make you high. Found specifically in the stalk and seeds of the cannabis plant, CBD is a natural concentrate that packs in less than 0.3 percent THC, or the psychoactive element in cannabis..

It’s also a compound has been praised for its healing powers without getting you high. . This, in turn, makes CBD oil helpful among athletes and people from all walks of life.

The Human Body And CBD

Don’t let the fact that CBD is extracted from cannabis scare you off.

Here’s the plot twist.

Your body produces some cannabinoids already.

The human body has an endocannabinoid system (ECS), which consists of a complex control nerve center that regulates many of the key bodily processes, including metabolism, appetite, stress, sleep, and immune function.

It’s, in essence, a system that manages your body’s homeostasis.

The endocannabinoid system impacts your body’s responses to inflammation, pain, stress, mood, sleep, and metabolism.

Here’s how it works.

By interacting with the receptors within the ECS (CB1 and CB2), CBD oil can influence your brain’s and body’s response to a number of things. This, in turn, is believed to help in soothing different symptoms associated with fatigue, anxiety, and stress.

For this reason, some research has pointed out that CB may support your body in keeping a balanced, healthy state which is key for a successful and quick recovery.

Will CBD Oil Make You High

If the reason you’re interested in CBD oil boils down to getting “high,” you’ll be disappointed.  A lot of people assume that CBD triggers the same effects as marijuana since both naturally occur in the same plant.

But, That’s not the whole story. CBD alone is a non-intoxicating drug that won’t cause a high.

What’s more?

CBC can also be extracted from the hemp plant, which has no psychoactive effects. That’s why only hemp-derived CBD is available legally in many states.  For instance, Pennsylvania Cannabis laws allow CBD oil products as long as they meet certain parameters. By law, these products pack in no more than 0.3 percent THC, which isn’t enough to trigger any psychoactive symptoms.

But overall, though CBD won’t make you high, it does alter consciousness in some way. So you may experience less pain and feel mellow and at ease.

Additional resource – Learn more about CBN  here.

Will CBD Show Up During A Drug Test

In most cases, CBD alone shouldn’t trigger any drug test.

However, some Cannabidiol oil products may contain some trace amounts of THC or tetrahydrocannabinol, the intoxicating ingredient shown on drug tests.

To err on the side of caution, if you’re about to get drug tested, consider avoiding CBD products altogether.

If you want to avoid THC, use broad-spectrum products or isolate varieties. These, by definition, should be THC-free.

The benefits For Runners – The Research

Although you can find a lot of anecdotal evidence on the internet regarding the many benefits, CBD oils offer, most scientific proof suggests that it may help reduce inflammation and pain. For this reason, CBD oil is a great option for any post-run soreness or pain.

Of course, don’t take my word for it. Research that looked into arthritis rates reported that it drastically reduced joint swelling and pain markers, missing the side effect of drugs.

Let’s check some of the acclaimed benefits.

One example is a 2016 research on arthritis raters that reported that it drastically reduced joint swelling and pain, minus the side effect of other drugs. Of course, this is just one study, but I’ve found plenty of other research papers that reached similar conclusions.

These include:

• Research I
• Research II
• Research III
• Research IV
• Research V

Despite the many promising benefits, research is still scarce due to the legal challenges surrounding the supplement. As a result, even vital factors such as delivery and optimal dosage are still being assessed.

But overall, my hopes are still up, and I’m pretty confident we will see a lot more research conducted on the subject. So it’s just a matter of time.

Ways To Consume CBD

CBD oils come in many forms, some of which you can blend in smoothies or drop onto your tongue. In fact, thanks to the rise in popularity, CBD oils have been added to virtually everything, from carb drinks, protein shake, gummies, chewing gums, and even chocolates.

But is there an efficient way to take in CBD OIL?

As far as I can, most experts recommend taking CBD oil with a meal, possibly one high in unsaturated fats—think cheese and nuts. This is believed that it allows for better first-fast metabolism, the speed at which your body can absorb the active elements in CBD oil.

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Does CBD Help Runner’s Knee

Runner’s knee is often caused by inflamed tissues around the patella—or the kneecap.

Since CBD acts like a natural pain reliever, it may target specific issues to help you speed up recovery and return to training. Using it regularly helps soothe your aching muscles during a hard run and assists in a swift return to full fitness and peak performance.

Just keep in mind that CBD isn’t the answer to all of your knee pain prayers. Instead, consider a temporary relief measure, as any serious injuries will need to be looked at by a doctor.

Remember that running is a high-impact sport that takes a toll on your muscles and joints. That’s why you’re better off managing your training load wisely and getting the right help from a certified physician in cases of chronic pain.

I cannot stress that enough.

CBD for Shin Splints

Again, the answer is yes, as it can help reduce inflammation and allow your muscles to relax.

The same can be said about other overuse running injuries such as plantar fasciitis, ITBS, etc.

Additional resource – Running shoes for plantar fasciitis

Tips For Using CBD Oils For Runners

Here are a few guidelines to help you get the most out of CBD.

Enjoy

Consistency

For CBD to take effect, you’ll need to use it regularly. It’s not an overnight thing to be used only once; magically, all things improve.

Just like anything else, results take time, and outcomes may vary from one person to the other.

Sublingual Drops

Taking under the tongue is a fantastic way of helping soothe total body inflammation, bring pain relief, ease the mood, and so much more.

Just make sure when you’re doing sublingual drops to let the oil get absorbed in your mouth instead of swallowing it.

Try Creams

Dealing with a specific area of pain? Then consider trying CBD creams, as they work well for localized areas of pain.

Lotions are also a great alternative to sublingual drops since the oil can be absorbed through the skin, too.

When it To take

As far as I can tell, there’s no universal answer as it depends on the individual and how they react to CBD oil. It’s a trial and error thing. No way around that.

For some folks, CBD oils may cause alertness. Thus, they prefer to have it first thing in the morning or during the afternoon to ward off the post-lunch energy crash.

Whereas others report feeling a calming and relaxing effect, therefore, prefer to have it at night or closer to bedtime.

But overall…

Most experts recommend taking CBD at night as it works well, helping you relax and sleep well.

As you already know, sleep is vital to good health and exercise recovery, so this can help with that while also soothing any inflammation or pain you might be dealing with at the moment.

Check The Law

Although the use of CBD has zero to few health risks, the stuff is still illegal in some areas of the U.S. (and around the world)since it’s derived from cannabis.

Do your due diligence.

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Not a Magical Pill

Contrary to some CBD product ads, the stuff is no magic pill.

Just like it’s bad to rely heavily on pharmaceuticals to manage everyday pain, turning to CBD to soothe pain shouldn’t be considered a cure.

Sure, it may help soothe some pain, but it won’t cure a stress fracture or an ankle sprain.

As a runner, you’ll have to scale back your training—or stop altogether—to recover from an injury. Trying to drown chronic pain in CBD oil is a recipe for disaster. And you don’t want that.

Check With The Source

Like any other over-the-counter medicine, pay attention to what and where you buy your CBD. Avoid products you find for sale in gas stations or places like that.

Instead, choose an athletic-friendly, high-quality one that delivers a pure product so you can prevent accidentally dosing yourself with harmful chemicals.

Conclusion  – Is CBD Good For Runners

CBD can be a great option for runners thanks to its pain-soothing effects.

Soothing inflammation can also be a fantastic way for a runner to improve recovery post-workout.

And since it’s all-natural, you won’t have to worry about it negatively impacting your body as many synthetic anti-inflammatories can.

You must have heard that physical health is as important as mental health. But do you get the opportunity to engage in any physical co-curriculum activity amidst the demanding academic activities? Undeniably, most college students undergo a lot of pressure that increases their level of stress. From the tight schedule, and urgent assignments, to the massive academic load, students have a lot in their trays! However, engaging in physical activities is a sure way to get rid of burnout.

Running every day will help you to relax. It was one of the best exercises since it is free and readily available for anyone. Although it may seem challenging for you at the start, you will enjoy it as you get used to it. You don’t need to spend hours doing it! It is alright, to begin with as low as 10 minutes a day and gradually increase the duration as you get used to it. Running for over 30 minutes has unbelievably many health benefits. This article will help you understand the advantages of running every day.

Additional Resource – How Many Calories Should a Runner Eat

The Top 5 Benefits of Running for Students

Reduce the risk of cardiovascular diseases

One of the advantages of running every day is that it will reduce the risk of acquiring cardiovascular diseases. Since running increases our activeness, it helps in increasing the contractions of the heart. Research has proved that individuals who run regularly reduce their risk of getting heart diseases by over 35 percent! Besides, regular running will prevent blood clots in your blood vessels. Most importantly, it will help you in managing cholesterol levels, blood flow, and blood pressure, guaranteeing you a healthy lifestyle. Running for 30 minutes several times a week reduces the “bad” cholesterol levels while increasing the good cholesterol.

Creates positive moods

Another notable benefit of running is that you will improve your mood. Being active in physical exercises helps your body to release important hormones such as dopamine, endorphins, and serotonin, which are responsible for making you happy and improving your moods. Cruising through college life is sometimes challenging and would expose you to stress. Consequently, your academic performance may decline, hindering you from achieving your long-term academic goals. Therefore, free up some time for running to improve your moods.

Strengthen your brain

As a college student, you need to improve your brain health and memory. Through consistent running, your brain will get sufficient oxygen by increasing blood flow, making it healthy, and increasing your ability to retain information. Running a mile a day will allow your body to release the brain-derived protein in the body, which increases the ability to make decisions, improve learning, and increase thinking. 

Boost your energy levels

Another important benefit of running and engaging in physical activities is increased energy levels. Since students engage in numerous activities, you will likely feel like your energy to handle academic work is depleted. However, through constant running, whether morning or evening, you will boost your energy levels to handle the activities you need to accomplish throughout the day. Increased physical exercise will help you in reducing fatigue, and increasing your academic performance.  You should however be cautious not to overtrain since it might have opposite outcomes. You should have adequate recovery time and consume the right diet to ensure that you get positive outcomes. If you experience poor quality sleep, reduced performance, chronic fatigue, and loss of appetite, you should be overtraining. 

Additional Resource – Running while constipated.

Strengthen bones, muscles, and joints

Running will help you to improve the functionality of different body parts. From muscles to body joints, running will help to reduce the risk of strains and injuries. The sedimentary lifestyle of students may pose negative health outcomes to your muscles and joints. Making running your routine will help you in reducing strains and injuries.

With the busy college schedule, assignments, essays, homework, and projects, you may lack adequate time for running. To free up some time, you may need to seek professional assistance from online writing services to help you with your assignment as you focus on other activities. Professional academic writers from Custom Writings will help you complete any type of essay, project, or assignment and deliver high-quality papers within the set deadline. They will also guide you on how to improve your writing and presentation skills, especially references and formatting of academic papers according to different styles. Please don’t hesitate to visit their website for more information and insights

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What Time Derives the Most Benefits of Running for Students?

Having agreed that running is the best physical activity for students, perhaps the question that remains answered is “When is the right time for me to run?” Most individuals who engage in running provide different perspectives on the most appropriate time for running. However, there is no definite answer to the question.

Those who support morning running cite different benefits as highlighted below:

• Helps you to begin the day the right way: A morning run allows you time to clear your mind and focus on what you will do for the rest of the day. You will be able to make a mental list of the activities you will need to engage in to accomplish your objectives for the day.
• Helps you to burn extra calories throughout the day: if your focus is on weight loss, then morning runs are most appropriate for you. Running on an empty stomach in the morning helps you to burn fat and calories in addition to discouraging you from consuming unhealthy meals throughout the day.
• Improves your moods and fights mental issues such as depression: Running in the morning will help in boosting your moods and get rid of unwanted thoughts that could trigger mental health issues. Individuals who have had depression confess that they feel the worst in the morning. By running in the morning, your body will release the necessary hormones to lift your moods. Nevertheless, running any other time will also help in boosting your mood.

Benefits of running in the afternoon

• Running in the afternoon will help you to:
• build muscles better than morning runs
• Allow you to run for longer periods
• Reduce the chances of strain and injuries
• It has minimal risks such as attacks from burglars or wandering wildlife.

Benefits of Running Every Day If You Don’t Do Outdoor Running

If for any reason you can’t engage in outdoor running, don’t worry. You will still enjoy the benefits of running every day. There are other effective exercises you can engage in.

To begin with, you should focus on climbing stairs for a stipulated time. At least 400 steps would make a good workout. Climbing stairs allows you to use your muscles to carry your weight more than running does. It helps you to maximize your cardio effects, minimizing cardiovascular complications.

Additional Resource – The benefits of running

In addition to climbing stairs, you may also exercise using a treadmill. It is one of the best forms of aerobic exercise that improves your cardiovascular health. It helps you to strengthen your heart muscles, lowering your blood pressure and promoting blood flow.

Therefore, irrespective of the time you choose, there are numerous advantages to running every day. You don’t have to complete a 5 km run to leap the benefits! Start from where you are and progress gradually.

Performance nutrition comes in all shapes and sizes, depending on an athlete’s sport and goals. I often get asked if an athlete needs to eat clean. As a sports dietitian, my answer depends on how one perceives the concept of “clean eating.” However, no matter the definition and whether I like it or not, athletes have been trending toward cleaner and more restrictive intake.

Unfortunately, it can be easy for an athlete, who often has an extremist personality, to take the concept of clean eating to an unhealthy level.

The philosophy of clean eating is aimed at providing whole foods with naturally-occurring fiber, vitamins and minerals intact with minimal processing. In addition, healthy clean eating habits should include consistency, balance and variety. Consistent meal and snack times combined with portion control teaches the body to have healthy boundaries with food.

Balance among food groups will promote macronutrient levels that make sense for weight management. Incorporating a variety of foods from each food group will increase our ability to achieve intake of a broad range of vitamins, minerals and antioxidants.

So what does a clean eating lifestyle exclude for athletes? Initiating a clean eating lifestyle does not mean that foods are required to be bland or unnecessarily limited. In fact, athletes often fail to meet their fueling and recovery demands the way it is because of demanding schedules and limited resources. Having said this, creating an additional barrier by limiting athletes to rigid food rules may do more harm than good. The first goal isn’t to identify what athletes can’t eat, but rather what they can.

A worldwide study of athletes from 24 sports across 58 countries illustrated that there is definitely a need for education on food choices, with making healthy choices being especially challenging when they are put into a buffet-style situations.

This dynamic creates the need for athletes to have access to pre-portioned healthy meal choices that make sense for fueling and recovery. Providing athletes with a variety of choices in the form of diversity from meal to meal rather than buffet-style presentation significantly reduces pressure to make the right choice and increases the chances that they will successfully meet their needs.

Prepared meal companies, such as Clean Eatz Kitchen, provide excellent solutions aimed at just this. Because every meal provides portioned-controlled whole foods, minimal preservatives, adequate protein and fruits or veggies as sources of antioxidants, technically every meal can be a right choice for an athlete to make!  

To reinforce the importance of focusing on whole food intake, we should talk about what the problem is with highly-processed foods. When foods are processed, several things take place. First of all, they are often stripped of nutritional value.

Let’s take grains, for instance. Refined grains are milled, a process that removes the outer bran and germ components to create a softer texture and optimize visual appeal. However, during this process, a grain also loses fiber, iron and B-vitamins. Often times, grains will then be enriched, which is an attempt to add nutrients back to the nutritionally-lacking food products.

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

The same is true for fruits and veggies. It is not uncommon to see fruit juices and sauces or skinless veggies created for convenience purposes, which often require fortification because they have been shed of their nutritional value. Attention to these seemingly unnecessary nutritional stripping and refortifying processes has inspired an increased focus on “whole foods” and “clean” food products. Because honestly, wouldn’t it make more sense to just produce whole food products from the beginning? 

In addition to the loss of essential nutrients, food processing can also pack foods full of unwanted ingredients.

As highlighted by the Harvard School of Public Health, overconsumption of highly-processed foods often leads to weakened immunity related to high sugar and salt intake. High salt intake contributes to an increased risk for high blood pressure, heart disease and stroke. Excess sugar intake can amplify the risk for obesity, high blood pressure, inflammation, diabetes and fatty liver disease.

Chronic diseases such as these, in combination with limited intake of clean, wholesome foods such as fruits, veggies, whole grains and lean protein is a toxic combination for immune health. But not only is our physical health subject to an increased risk of early onset of aging and an increased risk for chronic disease comorbidities, unhealthy eating takes a toll on our mental health as well .  

Author – Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN. Resident Dietitian, Clean Eatz Kitchen