Cross Training For Runners

Every runner, from beginner to veteran, knows that weather can make a huge difference in how enjoyable a run feels.

But what makes the “perfect” running weather?

Well, that depends a lot on the runner. Some of us love a cool, crisp breeze, while others prefer the warmth.

From both research and personal experience, many runners find their sweet spot between 44°F and 59°F (7-15°C).

So, let’s break down what science has to say about this and how weather conditions can impact your performance.

The Impact of Heat on Running Performance

Before I dissect the optimal temperature for running, let’s first discuss the impact of heat and cold on running performance.

If you’ve run in the heat, you know it can feel like your effort doubles just to keep pace.

Trust me, you’re not alone in feeling that struggle.

Studies show that while elements like wind and rain can affect running, air temperature stands out as the most critical factor.

If you often run during the hottest time of the day (and year), you’re certainly limiting your running potential.

I learned this lesson the hard way one summer.

I decided to go for a long run at noon, thinking I could handle the heat. It was 90°F (32°C), and I was drenched in sweat by the first mile.

By mile three, I was dizzy, exhausted, and barely moving.

I felt so depleted that I had to stop early and walk the rest of the way home.

That day taught me to respect the heat. When temperatures soar, I run early in the morning or wait until the evening when it’s cooler.

So, why does heat make running so tough? When the temperature climbs, your body kicks into overdrive trying to keep cool.

Blood that normally delivers oxygen to your muscles is redirected to your skin to cool you off, leaving your muscles underpowered.

You’ll tire out faster, your heart rate spikes, and suddenly, each step feels like an uphill battle. The build-up of heat in your body also increases the risk of heat illnesses like heat exhaustion and heat stroke—a recipe for disaster.

Running in the Cold

On the flip side, there’s something special about running in cold weather. When you run in cold or mild weather, your body can give off more heat to prevent you from getting too hot.

Instead of working hard to stay cool, your body can focus on performance to run faster without overheating.

Plus, you burn a few extra calories trying to stay warm! But don’t be fooled—running in extreme cold has its challenges.

Your muscles can tighten up fast, and without a good warm-up, fatigue can sneak up on you.

What’s the Best Temperature for Running?

The perfect temperature for running has been dissected thoroughly across many races.

Different studies’ conclusions and results tell us that the ideal temperature for outdoor running varies between sprinters and marathon runners.

Research often points out that the best temperature for endurance running is cooler than what feels comfortable when standing still. And for every degree warmer drastically impacts performance.

As far as I can tell, most research examining the impact of temperature exercise performance over the past few years has mainly occurred in a lab setting.

Fortunately, some studies have looked at how temperature affects runners in real-world settings.

One example is this research that reported that the ideal temperature range for most runners seems to be around 44° F and 59° F (or 7-15° C).

Another research out of the Public Library Of Science examined the results of six marathon runners. Four factors were considered, and that included: temperature, humidity, dew point, and atmospheric pressure at sea level.

Ultimately, the researchers concluded that air temperature had the biggest impact on speed and withdrawal rates. They noted that marathoners finishing between 3:30 and 5:00 hours found around 44°F (7°C) to be the sweet spot.

That’s not the whole story.

A decade-long study of the Boston Marathon reported that the best temperature range for all runners –regardless of their fitness level—is around 46 to 59 F or 7.7 to 15 C.

What About Sprinters?

If long-distance running isn’t your goal, you don’t inherently want to be that cold.

Sprinters need warm muscles to generate maximum power.

Let me explain.

Sprinters perform best in warmer conditions, where their muscles stay loose without the risk of overheating.

Research backs this up, showing that male 100-meter sprinters hit their stride at around 72°F (22°C), with females peaking at 73°F (23°C). The warmth helps keep muscles loose and primed for explosive movement without the risk of overheating like long-distance runners.

Practical Tips for Running in Different Temperature Conditions

Adapting your running strategy to different temperatures is key to staying comfortable and safe. Here’s how to adjust your approach based on the temperature outside:

Running in Hot Weather (Above 70°F/21°C)

High temperatures make it more challenging for your body to regulate heat, leading to faster dehydration and fatigue. Here’s how to stay safe and comfortable:

• Hydrate Strategically: Start hydrating well before your run and consider carrying water or an electrolyte drink if running longer than 30 minutes. Sip water during your run to stay hydrated without feeling too full..
• Dress Lightly: Wear light, breathable clothing that helps wick away sweat and reflect the sun.. Avoid cotton, which can hold moisture and increase chafing.
• Slow Your Pace: Running at a slightly slower pace helps prevent overheating. Listen to your body and don’t push too hard on hot days—aim to stay in your comfort zone.
• Run Early or Late: Try to schedule your runs for early morning or late evening when temperatures are cooler. Midday sun can increase the risk of heat-related illnesses.

Running in Cold Weather (Below 30°F/-1°C)

Cold temperatures can affect your muscles, making them less flexible and increasing the risk of strains. Here’s how to stay warm and comfortable:

• Layer Up Wisely: Dress in layers so you can remove or adjust as needed. Begin with a sweat-wicking base, then add an insulating layer, and top it off with a wind-resistant jacket if needed.
• Protect Extremities: Wear gloves, a hat, and warm socks to keep your hands, head, and feet warm. Your hands, head, and feet can lose a lot of body heat..
• Warm Up Beforehand: Warm up indoors if possible, or do dynamic stretches before heading out. Cold muscles are more prone to injury, so getting blood flowing is key.
• Stay Hydrated: Dehydration can still be an issue in the cold.. Drink water before and after your run, as thirst cues may be less noticeable in colder weather.

Running in Mild Temperatures (50–60°F/10–15°C)

Mild temperatures are ideal for running, allowing you to perform at your best with minimal adjustments. Here are a few tips to make the most of these conditions:

• Dress in Light Layers: A single lightweight or long-sleeve shirt is usually enough in this range. Opt for moisture-wicking materials that allow for breathability without overheating.
• Stay Hydrated: Although hydration needs aren’t as high as in hot weather, don’t neglect hydration. Drink in small amounts if your run goes beyond 45 minutes.
• Consider Sun Protection: Mild temperatures can still have strong sun exposure. Don’t forget a hat, sunglasses, and sunscreen to shield yourself from UV exposure.

Further Readings

For those looking to dive deeper into the science of temperature and running, here are some additional resources:

• Runner’s World: “The Best Temperature for Running Performance” – Link
• American College of Sports Medicine: “Guidelines for Exercise in Hot and Cold Weather” – Link
• Journal of Athletic Training: “Effects of Temperature on Muscle Efficiency and Injury Risk” – Link
• National Athletic Trainers’ Association: “Hydration Strategies for Endurance Athletes” – Link

Join the Conversation: Share Your Temperature Tips!

I’d love to hear from you! Everyone’s experience with running in various temperatures is different, and sharing your insights can help others find their best approach.

• What’s your favorite temperature for running, and why?
• Have you ever had a breakthrough or tough experience running in extreme temperatures?
• What are your go-to tips for staying comfortable and safe in hot or cold weather?

Drop your comments and share any advice you have. Let’s build a community of runners who support each other through all kinds of weather!

Looking to learn more about the benefits of probiotics for runners? Then you come to the right place.

Trillions of microorganisms are calling your body home.

Commonly known as the microbiome, these microorganisms weigh more than your brain and are almost as important.

This population of “good bacteria” is linked to everything from the function of your immune system to your gastrointestinal health.

The microbiome is so vital to survival that it’s often referred to as the “forgotten organ. ”

In this article, I’ll explain some of the ways running impacts your gut health—and vice versa—then share a few tips on how to ensure proper gut health.

What is Gut Bacteria?

Humans are, in essence, walking, talking, breathing bacteria colonies.

Right now, your body is home to around 100 trillion microbes, including bacteria, fungi, viruses, and protozoa—and roughly 5,000 species of them—the majority in the large intestine.

A healthy microbiome weighs roughly one to three percent of your body mass, and in quantity, bacteria outnumber your own body cells by roughly 10 to 1.

Their genes also outnumber ours by over 100 to 1.

That’s a lot!

Collectively, these microbes make up your microbiome.

The Benefits Of Probiotics For Runners

Microbes not only improve your body’s ability to digest food but they also provide key nutrients and enzymes.

Your microbiome can impact your blood glucose level and interfere with the way your body stores fat, as well as how your body reacts to hormones signaling satiety and hunger.

The microbiome also protects your body against pathogens, trains your immune system, and regulates your hormones.

But how does having a healthy gut biome affect your running?

The answer is actually quite a lot.

A lot of research has examined the impact of exercise on the gut microbiome.

More and more evidence has suggested that regular aerobic training benefits the microbiome, which in turn benefits overall fitness and health levels.

The Research

There’s plenty of recent research suggesting that many of the benefits of exercise may boil down to alterations in the structure and function of the gut biome.

Let’s briefly mention some of the most popular papers.

Study 1

This research has reported that elite athletes have a unique microbiome that could be partly responsible for their stellar performance.

Study 2

One review of the link between exercise and the gut microbiome looked at both longitudinal and cross-sectional studies, assessing the impact of exercise on gut bacteria.

The conclusion was that subjects who engaged in aerobic training for a substantial period enjoyed greater gut diversity than those who skipped the exercise.

Study 3

Research out of the University of Illinois reported that six weeks of endurance training improved the diversity of participant’s gut microbes.

However, once they stopped training, their microbiomes relapsed to what they’d been at the start of the experiment.

Study 4

There is also some research that looked specifically at the impact of running on the gut biome.

One study of marathon runners has brought more light on the link between certain types of gut microbes and running performance.

This is what happened. The researchers took stool samples for 15 elite marathoners a week fore and after the Boston marathon.

Next, the researchers compared the microbes samples with stool samples of 10 sedentary subjects.

Wyss Institute at Harvard University

The researcher was able to find one specific microbe, known as Veillonella, in the marathon runners’ samples,

and they revealed that these microbes could metabolize lactate acids much faster.

That’s not the whole story. What the researchers did next was very interesting. They fed these bacteria to a group of mix and looked at how far they could run compared to a control group.

The result?

The “enhanced” mice could run for a drastically longer time compared to the control group.

Just remember that this is a very small experiment involving mice, not humans, and there’s no guarantee that the outcomes would have been similar if it were applied to humans.

The science is still in the woods about whether a sedentary individual would have the same response.

Study 5

Study found that athletes who had a probiotic supplement for a month could work out longer before fatiguing—37 minutes vs. 33 minutes—than those who took a placebo.

Study 6

Researchers out of the University College Cork in Ireland reported that the gut microbiome of elite rugby players was drastically more diverse than that of non-athletes.

Not that only, some research was also able to identify variances in the structure of the athletes’ microbiomes sorted by type of sport.

To conclude, there’s no denying that exercise can alter the gut microbiome independent of diet, as the research has shown repeatedly.

This is key; as I’ve already stated, a highly diverse microbiome is linked to higher resistance to disease, better immunity, and a lower rate of obesity.

I can go on and on, but you get the picture.

Study 7

Another review of 33 studies with athletes reported that the gut biome plays a huge role in controlling inflammatory responses and oxidative stress, as well as improving energy use and metabolism during endurance training.

Study 8

Another but less reliable study, published in the Journal of Strength and Conditioning Research, examines the impact of gut microbes on exercise performance in mice.

The researchers concluded that the mice with normal gut biome performed better in a time-to-exhaustion swimming test, whereas the group with no gut bacteria performed the worst.

The researchers also proposed that metabolism and antioxidant response might be the reasons for the discrepancy in performance

To conclude

I can go on and on about the impact of the gut biome, but that’s another topic.

For today, let’s just settle on the fact that having a diverse microbiome is good for you, period.

Additional Resource – Why is my running not improving

Probiotics For Runners – How to Improve Your Intake

Here are a few guidelines to help you improve your gut biome diversity to ensure optimum health.

Eat A Wide Range of Foods

The best way to improve the diversity of your gut microns is to consume a wide range of foods rich in prebiotics, fiber, and polyphenols.

This helps your “good” gut microbes grow by providing them with the needed fuel.

Your microbiome is also like a diverse diet, so if you always eat the same foods, try diversifying your basket.

Eating a diverse diet means lots of vegetables, fruit, whole grains like rye, brown rice, whole meal wheat, and oats, as well as pulses, beans, and tofu.

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

Focus on Prebiotics

Although having a diverse diet helps, making sure your diet includes plenty of prebiotics can take your intake to the next levels.

Prebiotics consist of dietary fiber that feeds the good microbes in your gut. Prebiotics act like a fertilizer that helps the “good” bacteria to grow.

In essence, prebiotics refers to foods made up of indigestible fiber. This fiber is what microbes feast on the most.

Eating more of these will increase the proportion of ”good” microbes in your gut.

Some top sources include fibrous vegetables and fruits as well as whole grains, nuts, pulses, and seeds.

Be careful if you’re prone to IBS, as you might have to lower your fiber intake without fermentable carbs. Consult a dietitian if you got any issues.

Additional resource – What to eat after running at night

Try Fermented Foods

Want to take your prebiotic intake to the next level? Try fermented food.

That’s why a diet high in fermented foods can improve the diversity of gut microbes and limit molecular signs of inflammation, according to research by the Stanford School of Medicine.

Some of the best-fermented foods include

• Kefir (a fermented milk drink)
• Kraut
• Kimchi (fermented Chinese cabbage)
• Kombucha (fermented tea)
• Some yogurt
• Sourdough bread
• Tempeh (Indonesian fermented soya beans)
• Unpasteurized cheese
• Fermented vegetables

Take A Supplement

Though supplements may seem like the easiest way to load on your probiotics, nothing beats getting your gut microbes from natural sources. Natural foods pack in loads of health-boosting bacteria both in terms of digestibility and absorption.

But if you have certain allergies or are on a special diet, then consider taking a prebiotic supplement that contains fermentable fiber, such as galactooligosaccharides.

Additional resource – Guide To BCAAs for Runners

Do you want to pop a pill?

Supplements may seem an easy way to boost your probiotic intake if you’re not getting enough through food. This helps ensure that the live cultures are still active and the most beneficial. (Most natural sources of probiotics aren’t labelled with CFUs,

but foods such as yoghurt and sauerkraut can have higher concentrations per serving of the good bacteria than supplements do.)

Research out of the British Journal of Sports Medicine reported that distance runners who consumed probiotic supplements for a month reported around half the number of days of respiratory symptoms compared to a control group.

Probiotics For Runners  – The Conclusion

There you have it!

If the topic of probiotics has picked your interest, then today’s post should get you started on the right foot. The rest is just details.

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

Thank you for dropping by.

David D.

Looking for some advice on how to keep running with osteoarthritis?

Then you have come to the right place.

If you’re over 40 and experience chronic pain in one or more of your joints, Arthritis might be to blame.

Many runners assume that having arthritis will spell the end of their running career. But as we’ll see in today’s post, things don’t have to end that way.

Here’s the truth.

Osteoarthritis, especially of the knee, doesn’t have to stop you.

In fact, following a running plan when you have Arthritis might invigorate your life rather than make your condition worse.

In this article, I’ll explain what you should know about running with osteoarthritis and how to protect your knees while logging the miles so you can train safely and pain-free.

What Is Arthritis?

The term arthritis comes from The Greek arthron, which means “joint, ” and it is, the commonly used suffix that means inflammation.

In other words, Arthritis is an inflammation of the joint(s).

More specifically, it’s a joint disease that breaks down the cartilage and the underlying bone over time, and it strikes virtually every joint. This, in turn, results in reduced shock absorption and joint stiffness.

Although it might not be painful early on, the progression of Arthritis can result in an increase in pain and a drop in function. There are over 100 different forms of Arthritis that affect both young and older people.

Some of the most common ones include:

Osteoarthritis, or the degenerative type

Gouty Arthritis, or the metabolic type

Rheumatoid,

ankylosing spondylitis, psoriatic, or the inflammatory type

Infectious Arthritis

In today’s article, I’ll mainly focus on osteoarthritis, or the “wear and tear” of the knee’s cartilage, which is the most common.

Osteoarthritis, or O.A. for short, is a chronic condition that causes the joints to become stiff and painful. The affected structure is the protective cartilage that covers the joint surface.

When you’ve osteoarthritis, the cartilage, the spongy, impact-absorbing tissue around the joint, breaks down over time and the strictures around it can become damaged.

Getting diagnosed with knee arthritis is hard for anyone. Still, if you’ve been around the running block for a while and are used to challenging yourself, it can be particularly devastating.

Contrary to popular belief, people of all ages and body types are prone to developing some form of Arthritis.

In fact, a longitudinal study reported that one in four individuals might suffer a form of Arthritis after studying over 3,000 subjects.

Additional guide  – Running With Seasonal Allergies

How to Know if You’ve Osteoarthritis

It can be easy to assume it’s Arthritis whenever you suffer from chronic knee pain at any relatively ”older” age. However, knee pain doesn’t always inherently mean Arthritis—regardless of age.

There are many culprits behind knee pain—especially if you run a lot—that include quad tendon issues, patellar tendon inflammation, ITBS, and faulty knee biomechanics…just to name a few.

So don’t jump to conclusions.

To make sure you do have O.A., I’d urge you to consult a specialist who can perform proper testing and imaging for an accurate diagnosis of your knee health.

Once you have got a positive diagnosis (I know, nothing positive about that, right?), then and then should you move on to step 2.

If you get diagnosed with anything other than Arthritis, then your next step is to consult a physiotherapist who can help you overcome the root cause of your condition.

Additional Resource – Your Guide to Groin Strains While Running

The Main Red Flags

Overall, there are four main signs of osteoarthritis, and you might suffer from one or all of them in one or more joints.

The four key main symptoms are:

• Pain
• Stiffness
• Swelling
• Difficulty with joint mobility

The Risk Factors

So what’s the biggest risk factor for developing O.A.?

According to research, age is. The human body functions the same way as a car. The more miles you log on the joint, the higher the risk for wear and tear, therefore, more damage.

Your parents are also to blame. Plenty of studies have reported that having a history of O.A. in your family puts you in the high-risk category, whether you’re a runner or not.

Other risk factors for Arthritis include

• Obesity
• Sedentary lifestyle
• Gender (women at higher risk than men)
• Smoking
• Injury or overuse
• Joint stress

Additional resource – Labral tears in runners

 Can Running Cause Osteoarthritis?

The answer is no!

Running on healthy knees doesn’t cause osteoarthritis. Your knee joint is built to last more than one lifetime

Runners, and athletes overall, are at a lower risk of developing osteoarthritis than the average, non-trained person.

Of course, don’t take my word for it.

Research reported that runners who long between 10 to 20 miles per week have a reduced risk of osteoarthritis in the knee and hip.

Further research has found that only 3.5 percent of recreational runners develop osteoarthritis compared to around 10 percent of sedentary individuals.

What’s more?

Research by Bosomworth assessed the benefits of exercise for knees with osteoarthritis and reported a decrease in pain and an improvement in physical function in the runners who participated in the study.

Another research by Horga analyzed the impact of marathon training on the knees. In the end, the researchers found improvements in knee function and health after completing a marathon training program and subsequent events.

So how come runners are at a lower risk?

Many reasons.

The reduced risk may boil down to the bone having to adapt to the repetitive stress endured while running.

Over time, a bone will usually remodel itself to resist a specific load. In the process, a bone may get stronger, getting adapted to the loads placed on it while logging the miles. As you can tell, this could likely reduce the risk for O.A. over time.

What’s more?

Running regularly helps manage body weight and improve body composition. As I have stated earlier, obesity is of the biggest risk factors for the condition due to the additional stress placed on the joints—not just the knees.

For more research and science behind the impact of running on your knees, please check the following pages:

• Running and Knee Osteoarthritis: A Systematic Review and Meta-analysis
• Running Does Not Increase Symptoms or Structural Progression in People with Knee Osteoarthritis
• Running Myth: recreational running causes knee osteoarthritis
• Running and Osteoarthritis: Does Recreational or Competitive Running Increase the Risk?
• Running Safely With Knee Osteoarthritis
• Runners and Knee Osteoarthritis
• Endurance Running and Its Effect on the Development of Osteoarthritis
• Knee Osteoarthritis and Running: Is there any Evidence for Association?
• Does running increase the risk of knee osteoarthritis?

Additional Resource – Running with Hemorrhoids

Can you Run with Knee Osteoarthritis?

Yes, absolutely. It’s a common misconception that running is bad for your knees.

A recent study that followed participants with arthritis in their knees over a 4 year period found that running did not make their arthritis symptoms worse and it also didn’t increase the signs of arthritis seen on x-ray.

In fact, the participants in the study found that running helped their knee pain.

Another study that followed runners and non runners over an 18 year period also found that the runners did not show more signs of arthritis in their knees compared to the control group of non runners.

Yes, you actually can. It’s a common myth that running is bad for the knee.

Again don’t take my word for it.

Study followed individuals with knee arthritis over four years and reported that running didn’t make their symptoms worse. It also didn’t cause an increase in signs of Arthritis seen on an X-ray.

Instead, the subjects reported that logging the miles helped their knee pain.

Another research that studied runners and non-runners over 18 years reported the running group didn’t experience any arthritis symptoms in their knees compared to the control group of non-runners.

Additional resource – your guide to running with metatarsalgia

Does Running Make Arthritis Worse?

Though logging the miles doesn’t actually cause O.A., you might have some worries if you already have the condition.

So does running make Arthritis worse?

The answer isn’t black or white and largely depends on you and the severity of your Arthritis.

Some experts advise against running when you have Arthritis, especially for those whose knees have been severely damaged by Arthritis or already have had knee surgery.

But, be aware that some research has suggested that running actually improves Arthritis symptoms.

One example is this study that reported that running neither worsens arthritis pain nor damages arthritic knees.

What’s more?

Research has shown that regular exercise, such as running, has been found to reduce total body inflammation, therefore, reduce arthritis risk.

Additional resource – CBD for runners

How To Run Safely With Osteoarthritis

Here are a few tips to get started—or keep going—with running with osteoathritis.

Enjoy

Start Slow

Picking up running for the first time? First, give your body enough time to adapt to the new stresses that go through your muscles, joints, bones, and ligaments.

This doesn’t happen overnight, but every time your feet hit the ground, it triggers your cartilage, bones, and muscles to grow stronger.

Your main goal is to run—and exercise—with the least amount of knee pain possible. Build up to it.

The older you’re, the longer it will take you to adapt.

Osteoarthrosis is like getting wrinkles—a part of the normal aging process in the body.

In general, how well—or bad—your joint age is mainly affected by your genetics, body weight, diet, and previous injuries that you might have sustained in the past.

When you have knee arthritis, you’ll need to be extra careful when you pick up running for the first time since your joint may take longer to adapt. I’d urge you to follow this walk/run training routine.

Do Strength Training

The stronger the muscles of your lower body, the less impact that goes through your joints and bones while running.

Strength training helps balance your musculature and improve joint stability and mobility. This, in turn, will reduce the wear and tear on your body due to imbalances and weaknesses.

Not only that, lifting weights has been reported to help reduce injury risk in runners of all ages.

Make sure to follow a well-rounded strength-training program, including plenty of exercises that focus on your core, glutes, quadriceps, hamstrings, and calves.

Manage Your Routine

There’s no denying that osteoarthritis can take a toll on the structure of your knee. This may mean that your joints may not be able to endure the same training loads as before when you were healthier and younger.

That’s why I’d urge you to alter your running plan to accommodate your condition.

Set a specific and realistic goal, then set mini-goals along the way that you can achieve as you gradually build your endurance and strength. The rest is just details.

If you’ve been diagnosed with knee arthritis, you’ll have to pay attention to your knees and how they react to training.

Recovery

Recovery days allow your body to adapt to training. That’s why they’re as important as the training itself.

Overall, the fitter and younger you’re, you need less recovery time.

But your body will naturally take longer to recover as you get older. That’s just a part of the aging process that nobody can get away with. I hate to break it to you.

Choose The Right Shoes

Another important piece in managing knee arthritis while trying to run is footwear.

If you want to make running a part of your life, minimize the daily stresses on your knees by wearing proper running shoes.

Some research suggests that the best shoe for reducing knee pain associated with knee arthritis is a flat-soled shoe.

But at the end of the day, it’s up to you and your physiology. You’ll be on the right path if you choose running shoes that match your foot type and running style.

Just remember to try out different models and styles to find which one works the best for you.

As a rule of thumb, pick the pair that feels comfortable from the get-go. For this, you’ll need to find a specialty store that lets you test new footwear on a treadmill or pavement.

Pay Attention To The Pain

This is the golden advice for staying injury-free, whether you already have a  pre-existing condition or not.

The general piece of advice is never run through the pain, but what do you do if some amount of pain is a part of your daily life.

Know Your Limits

How many miles will your knee allow you to log without worsening your symptoms?

How much is too much?

By the same token, if you’re training regularly and find that’s only worsening your condition, don’t push it. Instead, I’d recommend trying different exercise plans until you find the ones that work for you.

Whether running, weight lifting, swimming, or biking, exercise is an integral part of a healthy life, but forcing yourself to do something you don’t like is a recipe for disaster.

Start by taking note of your baseline pain, and keep a keen eye on your knees to ensure that pain isn’t getting worse.

If pain increases, scale back on your running and/or take a few days off. Keep a running diary so that you can monitor what you did last time—as in how far and fast you run—and use it to guide your next session.

This is a fantastic way to keep tabs on your progress and be aware of any variables that might be causing you pain.

How to Manage Arthritis Knee Pain

Staying active is a key part of staying strong and healthy, whether you have a chronic condition or not.

But there are a few ways to help you soothe and treat arthritis knee pain.

Note – all things considered, remember to consult with your doctor before any type of new treatment. Not all treatment options are effective and safe for all individuals. Be careful.

Cold Therapy

Cold therapy is a straightforward but effective way to soothe arthritis pain. And it’s especially effective immediately after the following exercise.

You can buy ice packs or make your packs by wrapping frozen or ice vegetables in a towel.

Additional resource – Common running injuries

Medication

OTC painkillers, such as Tylenol and Advil, can help you manage your symptoms, especially on your worst days.

I’d recommend glucosamine supplements, a compound found in both cartilage and shellfish shells, to soothe your arthritis pain.

Physical Therapy

Looking for professional help in dealing with knee arthritis pain? Hiring a physical therapist is a fantastic choice.

The therapist will thoroughly examine your knees and outline a treatment and prevention plan. In most cases, this plan may include a mix of measures, such as exercise, mobility work, stretches, and lifestyle changes.

Injections and Surgery

In severe cases of knee arthritis, knee joint injection can provide much relief.

Depending on the severity and type of your Arthritis, the type and frequency of the injection will vary.

One of these is a Cortisone injection after trying less invasive options.

These injections have been shown to bring instant relief to any patient, but they have downsides.

Most doctors would recommend injections after trying less invasive options and methods.

Last but not least, surgery is the last route, such as partial or tail knee replacement.

You should only consider going under the knife if all of the other treatment options have failed.

Bouncing back from knee surgery often takes weeks or months. During the rehabilitation period, you’ll be working with your physician and physical therapist to strengthen your knee and the muscles around it with hand-picked exercises and a slow return to your normal routine.

Additional guide – When to replace running shoes

Running with Osteoarthritis – The Conclusion

There you have it! If you’re serious about running with osteoarthritis – or any other chronic joint condition – 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 below.

Have a great day.

If you are into the fitness blogging arena, you would definitely be looking forward to the best content creation tools that can help you create wonderful visual content. Irrespective of whether it is just a photo or an illustration, the use of the right type of tools can go a long way in promoting the content more effectively and efficiently.

Let us discuss a few great options for the best tools for visual creators and bloggers in 2022

Best tools for visual creators and Fitness bloggers to use in 2022

We will check out a few great options for enjoying a great deal of visual content that can provide you access to one of the most unique experiences in enhancing the visual appearance of your creation.

1.  Depositphotos

If you are looking for the best stock content, we would recommend opting for the right tool that can be useful in getting access to some of the best content or images in tune with your requirements. You can pick the suitable options through the reviews, and in our view, the DepositPhotos service has been quite an excellent option that we have found. You can go through the features offered by the stock image service from the https://blog.depositphotos.com/depositphotos-review.html.

A community of over 90000 professionals and over 30 million users, it has become one of the most promising services for stock images. It can be your one-stop solution or resource for royalty-free stock images, vector images, and videos.

2.  Canva

Canva is one of the most popular graphic design tools that almost every blogger is found using. The personalization and customization options available on Canva should definitely be one of the most unique options in many ways.

You can have a variety of layouts, elements, text styles, and backgrounds. You can even create your own, which should further enhance your experience. It can also be an excellent option for creating infographics.

3.  Image Quote

The tool, as the name itself should be indicative, is a means of adding text to your images. Available on both iOS and Android, it provides you access to more than 50 fonts to choose from. That apart, the tool also provides you access to different backgrounds.

The tool has been made available for multiple platforms. You can have numerous customization options that would include font size, color, alignment, position & line spacing. Multiple creative font options can further make it stand apart.

4.   Quozio

Similar to the tool that we discussed above, this one is specifically designed for social media posts. It can be the choicest option for creating content for social media. This has been treated to be the easiest and simplest way to create  quote graphics.

You can simply enter the quote in the box provided and also add info on who said it (which is optional); you have plenty of options to choose from for the background and style. You can choose from among multiple fonts and backgrounds right away. The built-in sharing option makes it further easy and simple.

5.  ThingLink

ThingLink is yet another unique option that you would find quite unique in its own right for the best digital content creation. The content creation is quite interactive in nature, making it all the more enjoyable.

The tool lets you enjoy a variety of options to embed images, video, 360° content, maps, and much more. The truly immersive experience that you stand to gain with the tool should be indeed powerful in every right. Of course, the content will only go public after you go Pro. You can, however, create content for free.

6.   Infogram

Infogram is yet another unique and effective tool for creating interactive content. With the free version, you will have an option to use as many as 37 different interactive infographics options. You also have access to over 13 types of maps.

You can even go with a paid subscription or create infographics and other content. The tool does support a wide variety of content that includes reports, dashboards, charts, maps, and social media visuals.

7.   Snappa

Snappa is yet another powerful and enticing tool that has gained enough popularity among the visual content creators. This is a web app and is designed to provide you with image editing capabilities.

The tool does provide you access to a wide range of options prominent among them being the drag and drop functionality. You can simply add multiple effects with the help of a slider. You can even add up your own graphics. You also have pre-designed templates and high-resolution stock photos to choose from.

8.   Quotes Cover

Last on our list, but certainly not the least, Quotes Cover is a free tool for creating quotes graphics online. You can make use of the built-in designs, which should simplify the process further. It has been regarded as the simplest tool for adding text to your images.

The tool comes with the built-in dimension templates for  Instagram, such as Instagram story templates.  Facebook, LinkedIn, Instagram or Facebook Story, Twitter, Facebook Cover, Blog Cover, and much more. You can even add up custom dimensions if you need to.

The Concluding Thoughts

Well, those were just a few of the best tools that would prove to be extremely powerful and unique for creating the best visual content ever. Some of the tools in this compilation are free, while a few others are paid. In any case, we have assured you that they are easy to use and popular enough. In any case, if you are new to a tool, you can try out the app and check if you are comfortable with the tool.

Looking for advice on how to transition to zero drop running shoes?

Then you have come to the right place.

Zero-drop running shoes have grown in popularity over the past few years.  In fact, a number of experts and runners claim that zero-drop shoes are the ONLY footwear for runners.

Their argument?

Zero-drop shoes, in theory, allow the feet to function naturally, which might be conducive to better running performance.

But is there any science backing this up? Or it’s just anecdotal evidence?

Here’s the truth.

Running in zero-drop footwear has a lot to offer, but you need to know why you’re doing it and what to expect.

In this article, I’ll explain what zero-drop footwear means and figure out if it’s right for you. More specifically, I’ll explaining the following:

• What are Zero-Drop Running Shoes
• The meaning of zero-drop
• How do zero-drop shoes compared to other types of footwear
• The pros and cons of zero-drop shoes
• How to choose the best pair
• How to transition into zero-drop running shoes
• And so much more

What is Zero Drop Running Shoes?

A drop in footwear refers to the difference in thickness of the sole under the toes compared to under the heel. In other words, it’s the height difference between the heel and toes of a shoe.

Therefore, the term “zero-drop” technically means no drop from heel to toe.

Let me explain more.

Drop-zero shoes are minimal footwear with little to no cushioning, leaving your feet lying entirely flat on the shoe’s surface.

Technically, zero-drop shoes feature toes and heels of the same distance off the ground, which keeps the ball and heel of your foot at the same level. This, in turn, puts the feet in the exact position as if you were walking around bare feet.

This, in theory, may allow the shoe to better mimic how the foot would naturally move and function if barefoot.

Most casual and running shoes have some degree of drop. The typical shoe may have a drop of roughly 6 and 12 millimeters. Thanks to this difference, the heel is elevated by the amount of drop indicated.

What’s more?

Zero drop footwear provides plenty of space for your toes to spread out, is flexible enough to allow your feet to move naturally, and is flat for good alignment.

Additional Resource – Here’s how to break in new running shoes.

Measuring The Drop

The main thing measured in a heel-to-drop is the difference between the heel and forefoot height in a shoe.

For example, if your running shoes have 12 mm of material under the toes and 18 mm under the heel, then the difference between the two is 6 mm, and that’s the heel-to-drop.

But when it comes to zero-drop shoes, as the name implies, the forefoot and the heel are in a level position, emulating the natural barefoot position on level surfaces.

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

Zero-Drop VS. Minimalist shoes

Are zero-drop shoes the same as minimalist shoes? That’s a good question.

Although it’s a common myth, zero-drop and minimalist shoes aren’t synonymous.

For starters, zero-drop shoes have 0mm of drop, meaning no heel elevation. In most cases, a minimalist shoe drop may typically range between 0-6mm but can be as high as 8mm.

What’s more?

Minimalist footwear is also designed with limited cushioning and arch support, whereas zero-drop shoes, by standard, have minimal to no cushioning.

It’s one of those typical “a square is a rectangle, but a rectangle is not always a square” scenarios. In other words, although zero-drop shoes belong to the minimalist shoe category, not all minimalist shoes are technically zero drops.

Additional resource – Here’s the full guide to running shoe anatomy.

How To Zero Drop Shoes Are Different From Regular Running Shoes

Compared to standard road running shoes, zero-drop footwear has drastic differences in structure, weight, and overall design.

While standard running shoes with heel and arch support are designed to keep the heel and ball of the foot at different levels, zero-drop footwear tries to simulate the natural barefoot position, in which the arch, heel, and ball of the foot are all at the same height.

What’s more?

Zero drop footwear is also more flexible than standard shoes because they imitate the foot’s natural movement when barefoot; however, standard shoes are stiffer.

Shoe weight is another differentiating factor. Zero-drop shoes are lighter since they’re made from less material and don’t require extra cushioning.

Standard running shoes can be heavier thanks to the wide midsole, cushioning, and materials.

I can go on and on, but it’s not rocket science. One look, and you can easily differentiate between the classic standard shoe and a zero-drop shoe.

Here’s the full guide to the different types of running shoes

The Benefits Of Zero-Drop Running Shoes

The primary benefit of running in zero-drop shoes is keeping your foot in a natural position. This, in theory, encourages less reliance on the shoe and more reliance on the muscles of the feet and legs.

In other words, your body will depend less on footwear to perform movement functions. This may help enhance body posture, stride, and performance.

In short, according to zero-drop running shoe enthusiasts, some of the main benefits include:

• More reliance on muscles instead of footwear
• Improved alignment and posture
• Improved mobility
• The improved natural function of the foot
• Build strength in the foot and leg muscles
• Reduce injury risk

Additional resource – How to measure foot size for running shoes

The Downsides of Zero-Drop 

Just like anything else, zero-drop running shoes aren’t without downsides.

For starters, zero-drop shoes can put a lot of pressure on the calf muscles. That’s why if you rush into these shoes, the extra load can take a toll on your calf muscle and tendons.

Secondly, be careful if you hit the trails often. Since zero-drop shoes have a thin sole, you’ll be more prone to hurting the bottom of your feet and coming down with bunions and/or calluses.

Have a history of Achilles pain? Shoes with a higher drop help. You’ll also need more arch support if you’ve flat feet. There’s a reason podiatrists advise against going barefoot all day long on hard surfaces. This may force the arch to collapse, causing all sorts of issues.

Don’t get me wrong. Zero-drop is running shoes aren’t inherently bad for your feet, but if you have a history of foot pain or have a less fat pad in your feet, barefoot shoes can increase pain.

In conclusion, I won’t recommend zero-drop shoes if you have:

• A history of ankle sprains/pain
• A history of Achilles tendonitis
• A history of plantar fasciitis
• Bunions

Additional resource – How to clean running shoes

Transitioning into Zero-Drop Running Shoes

Zero-drop is running shoes aren’t for everyone. The shoes are designed for runners who have been around the running block for a while and know what they’re doing.

So if that doesn’t describe you, I’d recommend a pair of shoes that provide more cushioning and structural support.

Next, once you decide to dip your toes in barefoot running, make sure to ease into the transition so your body can gradually adjust to the new style.

Additional resource – How to recycle running shoes

Switching from a standard shoe to a zero-drop shoe is a big change, and it will put extra pressure on your muscles, especially your calves. Try to rush this process, and zero-drop shoes will cause more harm than good, and you don’t want that. Right?

How long the transition will take depends on the person. Each runner has its own running style and physiology.

Here are a few tips to help you make a smooth and pain-free transition:

• Use your new shoes during a short, easy run once a week at the start.
• Jump back and forth between your new shoes and old shoes every other day
• Wear your new shoes for several days in a row; slowing down as needed
• Consider using your new shoes for your warm-up miles during a tempo run, then change into the shoes you’re used to.
• Gradually add in more days with your zero-drop shoes
• Work your new shoes slowly until you really feel comfortable running in them.

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

Pay attention to Your Body

Expect some degree of calf soreness and lower leg pain when you go right to zero-drop footwear, especially if you’ve been using supportive, heavy shoes for a long time. Your muscles will need to adapt, and this doesn’t happen overnight.

Your ankle, feet, and calves are likely to feel sore during the early weeks of the transition from your old shoes.

In most cases, it can take up to four to six weeks to make a full transition. So be patient. It’s not something that happens overnight.

Remember that you can also wear zero-drop shoes during any activity, from running to cross-training to buying groceries and walking the dog.

Once you’re ready to make the switch, I’d suggest that you start out with a pair of shoes that feature a 2 to 4mm drop before moving into standard zero-drop shoes. Give your feet time to adjust.

Additional Resources:

• Here’s how to dry running shoes.
• Running shoes for plantar fasciitis
• Running with bunions guide

How To Transition To Zero-Drop Running Shoes – The Conclusion

There you have it

If zero-drop running shoes have picked your interest, then today’s post should get you started on the right foot. The rest is just details.

Thank you for dropping by.

Keep running strong.

David.

As a runner, you’re always looking for an edge. Whether it’s a new pair of shoes or a better warm-up routine, anything that can give you a boost is worth considering. But have you ever thought about using nootropics to improve your performance? Nootropics are supplements that are designed to enhance cognitive function, and they can offer a number of benefits for runners. In this article, we’ll take a closer look at how nootropics can help runners perform better. 

Boosts Motivation

Have you ever struggled to find the motivation to go for a run? If so, you’re not alone. Many people find it difficult to get motivated to exercise, despite knowing that it’s good for them. However, nootropics can help boost your motivation levels. Some nootropics have been shown to increase dopamine levels in the brain, which can lead to increased motivation and drive. Tyrosine is a particularly effective nootropic for increasing dopamine levels, and it is widely used by athletes and fitness enthusiasts for its ability to boost motivation. If you’re struggling to find the motivation to run, consider adding a tyrosine-based nootropic supplement to your regimen. You may find that it makes it easier to get up and head out the door for your next run.

Increases Stamina And Endurance

If you’re a runner, then you know that stamina and endurance are key. And if you’re looking for an edge, then you may want to consider trying nootropics. Nootropics are a class of cognitive enhancers that can help to improve focus, attention, and energy levels. And while they’re often used by students and professionals to help boost productivity, they can also be beneficial to runners.

Nootropics can help to increase blood flow and oxygenation to the muscles, which can, in turn, improve stamina and endurance. These good brain supplements can also help to reduce fatigue and expedite recovery time. And because they can improve focus and attention, they can help you to maintain a higher level of mental clarity and concentration while running. If you’re looking for an edge over the competition, or just want to boost your running performance, then nootropics may be worth considering.

Increases Focus

You’re a runner. You love the feeling of your feet hitting the pavement, the wind in your hair, and the endorphin rush that comes with a good workout. But sometimes, it’s hard to stay focused. Maybe you’re feeling tired, or maybe your mind is just wandering. Enter Nootropics.

These drugs or supplements are known to improve cognitive function and focus. This means that they can help with things like memory and concentration. When it comes to running, these same benefits can be extremely helpful. After all, running is a great way to clear your head and focus on your goals. By taking these smart drugs or supplements, runners can help themselves stay focused and concentrated on their runs. As a result, they will be able to run further and faster than they ever thought possible. And one of the best nootropics for runners is N-Acetyl L-Tyrosine (NALT). NALT is an amino acid that has been shown to boost focus, mental clarity, and alertness. So if you’re looking for a way to improve your running performance, then consider giving Nootropics a try

Helps In Stress Management

As a runner, you know that managing stress is essential to your success. But what you may not know is that nootropics can help. Nootropics are supplements that are rich in antioxidants and other nutrients that help support cognitive function. One of the ways they do this is by helping to lower levels of adrenaline and cortisol. These hormones are released in response to stress, and they can lead to high blood pressure and other negative health effects. By lowering your levels of these hormones, nootropics can help you keep your blood pressure under control and manage stress more effectively. So, if you’re looking for an edge on the competition, don’t forget to add nootropics to your list of must-haves.

Shortens Reaction Time

You might not realize it, but the way you react to things can be pretty important. Athletes, for example, need to be able to react quickly in order to perform at their best. That’s why some of them take nootropics since they have been shown to improve reaction time. Studies have found that certain nootropics can help people react up to 20% faster than usual. Not bad, right? So how do these substances work? Well, they seem to increase levels of the neurotransmitter acetylcholine, which is involved in controlling muscle movement. They also seem to improve blood flow to the brain, providing it with more oxygen and nutrients. 

This is everything you need to know about how nootropics can enhance runners’ performance. So whether you’re just starting out or you’re a seasoned runner, nootropics can help you take your performance to the next level. If you’re looking for an edge, be sure to give them a try.

I’ll admit, I was skeptical about keto at first. Carbs had always been my go-to for long runs, so I wasn’t sure how switching things up would affect my performance.

How could I possibly run without loading up on pasta and bananas? But curiosity got the better of me, and I decided to try it.

The transition was rough, but over time, I found that running on keto is doable—and for me, it has been a game-changer.

Curious about keto for marathon training? I’ll share what worked for me, how to avoid energy crashes, and ways to keep up your endurance without the usual carbs.

Can You Run a Marathon on Keto? 

The quick answer is yes, it’s possible—but don’t expect it to be as easy as just skipping carbs and hoping for the best.

I quickly realized that my body needed time to adapt. The first few weeks on keto, my energy levels plummeted. Every run felt like I had bricks strapped to my feet. I kept reminding myself that it was part of the process and trusted that my body would adapt and learn to use fat for fuel.

After around six weeks, I started noticing a difference. I wasn’t breaking records, but I could run longer without needing gels or sugary drinks to keep me going. My body started tapping into fat as a fuel source, and I felt steady and strong, even during my long runs.

What is the Keto Diet?

First things first: let’s quickly cover what keto is. The ketogenic diet is a high-fat, low-carbohydrate nutrition plan designed to push your body into ketosis.

In this metabolic state, your body switches from burning carbohydrates (glycogen) for energy to burning fat. This can appeal to athletes who want to tap into fat stores for longer-lasting energy.

For ketosis, you’ll want to keep carbs really low—under 20-30 grams per day—and get the rest of your energy from healthy fats and a bit of protein

But staying there isn’t always easy. It takes time for your body to adapt to this new energy source, and it can be tricky to fuel properly, especially for endurance events like marathons.

What to Eat on the Keto Diet

On keto, your meals should primarily consist of healthy fats, moderate protein, and few carbs.

Here’s a quick guide to what to eat on the keto diet:

• Fats and oils: butter, olive oil, coconut oil
• Dairy: cheese, sour cream, heavy cream
• Eggs (a staple!)
• Meat: chicken, beef, pork, lamb
• Fish: salmon, sardines, trout
• Nuts and seeds: almonds, sunflower seeds, chia seeds
• Low-carb veggies: spinach, kale, zucchini, cauliflower
• Some fruits: avocados, berries (in moderation)

Here’s what avoid:

• Grains and starches: bread, rice, pasta, oats
• Processed foods and sugary snacks
• High-carb fruits: bananas, apples, grapes
• Beans and legumes
• Alcohol and sugary drinks

Pros and Cons of the Keto Diet for Runners

Like any diet, keto has its upsides and downsides, especially when it comes to running.

Pros:

• Improved fat metabolism: Once you’re fully fat-adapted, your body becomes more efficient at using fat for fuel, which can benefit endurance athletes.
• Stable energy: Some runners report fewer energy crashes during long runs, as fat provides a more steady energy source than carbs.
• Body composition: Many runners see a reduction in body fat while maintaining lean muscle mass, which can improve performance.

Cons:

• Performance dip: Initially, your performance will take a hit. Your body needs time to adapt to burning fat, so don’t expect to hit your personal best right away.
• Long adaptation period: It can take weeks, or even months, for your body to fully adjust to keto. During this time, your energy levels might fluctuate, which can be frustrating if you’re in the middle of marathon training.
• No guarantees: Keto doesn’t work for everyone. Some people never fully adapt to using fat for fuel; others may find that they perform better on a more traditional high-carb diet.

Marathon Training Fueling Needs

Adopting the ketogenic lifestyle means no grains, sugar, starches, loaves of bread, and the sort. This must trigger all sorts of alarms if you’ve been around the long-distance running block for a while.

After all, aren’t carbs the main energy source on the run?

Most experts recommend regular marathon runners consume around 400 to 600 grams of carbs daily. That’s over 20 times more than the recommended carb intake on the ketogenic diet.

The truth is a little bit more complicated.

According to my experience and plenty of anecdotal evidence, once you’ve fully fat-adapted, you’ll be running on fat almost as efficiently as on carbs, especially during low to mild-intensity training.

Let me explain more.

How Long Does It Take to Become Fat-Adapted?

Becoming fully fat-adapted can take anywhere from 4 to 8 weeks, depending on your metabolism, how strictly you follow the diet, and how much exercise you’re doing.

During this time, your body is getting used to using fat as its primary energy source instead of carbs. This transition can be tough—expect some low-energy days and potentially slower runs as your body adjusts.

Once you’re through the adaptation period, you should notice that you have more consistent energy levels, especially during long, steady-state efforts like marathon training.

As best as I can remember, it took around 6 weeks to feel fully fat-adapted. The first few weeks were tough—my runs felt sluggish, and I wondered whether I was making a mistake.

I even contemplated throwing in the towel and going back to carb-loading. But I stuck it out, and sure enough, I felt my energy levels even out.

By week six, I could go on a 10-mile run without any fuel, and I still felt like I could keep going afterward. That was a huge turning point. It made me realize that my body could adapt to using fat as its primary fuel source with patience.

The argument for fueling with fats

During endurance training, think long runs, weekend rides, marathons, etc., and your body will require continuous carb fueling during these efforts.

Let me explain.

The human body has a limited store of carbs—around 500 grams of glycogen in muscles and liver-which translates to roughly 2000 calories of energy.

Not a lot.

I hate to state the obvious but 2000 calories ain’t enough for a three-hour hard run. And that’s the reason endurance runners take fuel on the go.

They need the extra energy, or else they’d bonk. And that’s not nice.

Here’s the plot twist.

IN THEORY (at least), if you’re keto-adapted, you can tap into a more copious fuel source: body fat.

Research estimates that body fat contains around 20 times more calories than glycogen, even in a lean person.

The Keto diet preaches limiting carb intake to scarce levels to trigger this shift to fat for fuel. This gets you to burn off that stubborn fat around your belly and unlocks an enormous energy reserve previously out of reach.

This sounds all nice and dandy, but what does the research say?

Again, you shouldn’t take my word for this. Let’s look at some of the research into keto and endurance training.

Research On Keto And Endurance Performance Training

Around 40 years ago, Stephen Phinney, a world-famous keto researcher, conducted an interesting experiment. He analyzed the endurance of six obese, untrained subjects on a treadmill under two different conditions:

• Group I – A normal diet that contained carbohydrase
• Group II – A hypocaloric ketogenic diet (protein-supplemented fast, or PSF)

At the end of the experiment, Stephen found that the keto group could stay on the treadmill for around twice as long before becoming exhausted compared to the carb-fed Group.

You can also watch Dr. Stephen discuss his findings in this YouTube clip.

Another experiment had 20 elite ultra-marathoners and Ironman distance athletes perform a maximal graded exercise test and a 3-hour submaximal run at around 60 percent of VO2 max on a treadmill to assess metabolic responses.

During the experiment, Group I was fed the classic high-carb diet, whereas Group II was given a low-carb diet for an average of 20 months.

The result? The researchers concluded that long-term keto-adaptation results in drastically high fat oxidation rates.

Additionally, the use of oxygen and the depleting patterns during and after the 180-minute run were similar. This may mean that the subjects in Group II could burn more fat without any impairments in VO2 max.

The Case of Zach Bitter

Zach Bitter is technically the poster child of the keto diet for endurance runners.

But there’s more to the story.

According to some of his interviews and writings, Zach also cycles between ketosis and low-carb, so he’s not strictly keto throughout the year.

What’s more?

The guy focuses on an ultramarathon, which is run at a slow and steady pace. Fueling with fat makes more sense during long distances. On the other hand, the more intense the race, the more you’ll need carbohydrates instead of fat for fuel.

You can hear him talk about his keto experience on the Lex Friedman podcast:

Note – as mentioned earlier, full-fat adaption may take up to two to three months. This is when the body uses fat as its primary energy source. However, most of the research I found did not last this long, leaving many questions about whether the subjects were fully fat-adapted, whether their ketone levels were measured, or whether they were in ketosis.

Marathon Fueling on Keto

One of the biggest challenges of running a marathon on keto is figuring out how to fuel your long runs. Traditionally, marathon runners rely on gels, sports drinks, and carb-heavy snacks to keep their glycogen stores topped up. But on keto, your approach needs to be different.

Once you’re fully fat-adapted, your body can rely mostly on fat for energy, even during long-distance runs. The good news is that body fat stores can provide far more energy than glycogen—so, in theory, you won’t need to refuel as often as someone on a high-carb diet.

That doesn’t mean you can go fuel-free, though. You’ll still need some fat-based snacks to keep up your energy on long runs.

Here are some keto-friendly fuel options for marathon training:

• Nut butters (almond, peanut, or cashew)
• MCT oil (medium-chain triglycerides) for quick fat energy
• Coconut oil
• Fat bombs (homemade snacks made with coconut oil, butter, or cream cheese)
• Avocados (though maybe not mid-race!)

Test your fueling strategy during training to see what works best for you.

Keto Marathon Training: What I Ate

When I’m doing keto (usually for a couple of months at a time), I pretty much overhaul my whole diet.

It meant giving up pasta and bread, but I learned to rely on things like avocados and healthy fats

Here’s what a typical day of eating looked like for me:

• Breakfast: Scrambled eggs cooked in butter, with avocado and a sprinkle of cheese
• Lunch: Grilled chicken with a big salad (greens, nuts, olive oil, and a hard-boiled egg)
• Snack: A handful of almonds or a fat bomb
• Dinner: Salmon cooked in coconut oil with roasted veggies and some guacamole on the side
• Pre-run snack: Coffee with MCT oil and a fat bomb or a spoonful of almond butter

It took a while to get used to not relying on traditional carbs, but once I found meals that worked for me, I started to love how I felt. I wasn’t bloated or sluggish after meals and could run without feeling weighed down.

7-Day Keto Marathon Meal Plan

Each day includes balanced keto meals and snacks with specific recommendations for pre-run, during-run, and post-run options. This plan is high in healthy fats and low in carbs, designed to support marathon training while keeping you energized and fat-adapted.

Day 1

• Breakfast: Avocado and Egg Bowl – 3 scrambled eggs with half an avocado, spinach, and a sprinkle of chia seeds
• Pre-Run Snack: A handful of macadamia nuts and a protein shake with MCT oil
• During-Run Fuel: Coconut oil packet or low-carb electrolyte drink
• Lunch: Grilled Salmon Salad – Mixed greens, cucumber, olives, and grilled salmon with olive oil and lemon dressing
• Dinner: Zucchini Noodles with Meatballs – Zucchini noodles with grass-fed beef meatballs and low-carb marinara, topped with Parmesan
• Evening Snack: A few cheese slices with olives

Day 2

• Breakfast: Keto Smoothie – Unsweetened almond milk, 1 scoop of protein powder, 1 tablespoon almond butter, and a handful of spinach
• Pre-Run Snack: Hard-boiled egg and a few almonds
• During-Run Fuel: Low-carb electrolyte drink (like LMNT or Ultima)
• Lunch: Turkey Lettuce Wraps – Sliced turkey, avocado, and cucumber in large romaine leaves with a drizzle of olive oil
• Dinner: Grilled Chicken Thighs with Roasted Brussels Sprouts and Cauliflower, drizzled with olive oil
• Evening Snack: Small serving of Greek yogurt (unsweetened, low-carb) with a few raspberries

Day 3

• Breakfast: Coconut Chia Pudding – Chia seeds mixed with unsweetened coconut milk, topped with a few raspberries
• Pre-Run Snack: Keto-friendly energy bite (almond butter, coconut flakes, chia seeds)
• During-Run Fuel: A coconut oil packet or MCT oil for easy fat energy
• Lunch: Spinach and Avocado Salad with Grilled Shrimp – Spinach, avocado, cucumber, and grilled shrimp with olive oil and lemon dressing
• Dinner: Baked Salmon with Asparagus, drizzled with melted ghee
• Evening Snack: A handful of macadamia nuts or walnuts

Day 4

• Breakfast: Keto Omelet – Eggs, sautéed spinach, mushrooms, and feta cheese, cooked in butter
• Pre-Run Snack: A few olives and a small piece of cheese
• During-Run Fuel: Low-carb electrolyte drink
• Lunch: Cauliflower and Chicken “Rice” Bowl – Riced cauliflower, grilled chicken, spinach, and a dollop of pesto
• Dinner: Beef Stir-Fry with Bell Peppers and Broccoli, cooked in coconut oil
• Evening Snack: Celery sticks with almond butter

Day 5

• Breakfast: Keto Pancakes – Made with almond flour, eggs, and a dash of cinnamon, served with a dollop of whipped coconut cream
• Pre-Run Snack: Handful of pecans and a spoonful of coconut oil
• During-Run Fuel: Electrolyte drink and a coconut oil packet
• Lunch: Grilled Pork Chops with a side of leafy greens and avocado, dressed in olive oil
• Dinner: Stuffed Bell Peppers – Ground beef, diced zucchini, and cauliflower rice, topped with cheese and baked
• Evening Snack: Greek yogurt with a dash of cinnamon

Day 6

• Breakfast: Smoked Salmon and Avocado Plate – Smoked salmon slices, half an avocado, and a few cucumber slices
• Pre-Run Snack: Small handful of almonds and a keto-friendly protein shake
• During-Run Fuel: Low-carb electrolyte drink
• Lunch: Chicken Caesar Salad – Romaine lettuce, grilled chicken, avocado, and Parmesan cheese with a keto-friendly Caesar dressing
• Dinner: Grilled Lamb Chops with Roasted Zucchini and Eggplant, drizzled with olive oil
• Evening Snack: A few olives and a cheese slice

Day 7

• Breakfast: Keto Breakfast Bowl – Sautéed kale, mushrooms, bacon, and a poached egg
• Pre-Run Snack: Keto energy bite or a handful of nuts
• During-Run Fuel: MCT oil or coconut oil packet for sustained energy
• Lunch: Tuna Salad Lettuce Wraps – Tuna mixed with avocado, diced celery, and mayonnaise, served in large lettuce leaves
• Dinner: Baked Chicken Thighs with Roasted Brussels Sprouts and a side of cauliflower mash
• Evening Snack: Dark chocolate square (90% cocoa or higher) with a few macadamia nuts

You can also check out this keto plan.

Frequently Asked Questions About Keto and Marathon Training

I hate to sound like a broken record but switching to keto for marathon training comes with a few unique questions. Let me adress some of the most common concerns.

Can I do speed work on a keto diet?

Yes, but it can be challenging! High-intensity sessions like speed work rely heavily on glycogen, which is more limited on a keto diet. Some keto runners find it helpful to use “targeted keto,” where they consume a small amount of carbs (15–30 grams) about 30–45 minutes before a speed workout. This provides a quick energy boost without kicking you out of ketosis.

What’s the best way to fuel long runs on keto?

When it comes to long runs, the goal on keto is to rely on fat as your primary fuel source. Many keto runners use fat-based options, like MCT oil or nut butter packets, to stay energized over longer distances. Electrolyte drinks are also essential, as keto can increase the risk of dehydration.

Do I need more electrolytes on keto?

Yes, keto runners generally need to increase their intake of sodium, magnesium, and potassium. Without carbs, your body retains less water, which can lead to quicker dehydration and muscle cramps. Adding electrolytes through supplements, or simply adding salt to your meals, can make a huge difference in maintaining energy and preventing cramps during your runs.

Join the Keto Marathon Training Conversation

How has keto impacted your marathon training? Do you have any go-to tips, favorite keto meals, or fueling strategies that have worked for you?

I’d love to hear from you—whether you’re new to keto, a seasoned fat-adapted runner, or somewhere in between. Sharing your story can make a huge difference for others who are also navigating this path.

Running offers fantastic health benefits, from reducing the risk of cardiovascular issues to building muscle and burning fat. It’s a go-to exercise for many of us. But there’s a catch – the high-impact nature of running can lead to injuries or worsen existing conditions, especially in your lower body.

Your big toe might seem small, but it plays a big role in generating forward momentum as you dash down the track.

This tiny joint, also known as the MTP joint, plays a crucial role in generating forward momentum while you’re hitting the pavement. However, it’s also susceptible to various overuse injuries.

In this article, we’re diving into the common causes of big toe pain while running. We’ll explore their symptoms, treatment options, and, most importantly, how to prevent these issues from slowing you down.

The Anatomy of the Big Toe

Understanding the anatomy of the big toe is essential to grasp the potential causes of toe pain in runners.

The foot is a complex structure composed of bones, ligaments, muscles, and tendons, all working together to support your weight and enable movement. When runners experience foot injuries, various components of this intricate network can be affected.

One crucial element of the foot is the metatarsophalangeal (MTP) joint, located at the base of the big toe. This joint plays a vital role in the mechanics of walking and running, allowing the foot to roll forward, push off the ground, and flex with each step. Despite its small size, the big toe bears a significant amount of weight and contributes to the overall function of the foot. Research has shown that approximately 5 percent of running injuries involve the big toe joint.

When the MTP joint becomes stiff or experiences issues, it can lead to pain and discomfort, making weight-bearing activities, including running, especially challenging. To better understand toe pain in runners, it’s important to explore the potential causes and appropriate actions to address these issues.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How to Treat Big Toe Joint Pain From Running

Without further ado, let’s look at the main cause of big toe pain in runners as well as how to treat them.

Hallux Rigidus

Hallux rigidus, also known as turf toe or stiff big toe, is a common condition that can cause significant pain and discomfort in the big toe joint. It is characterized by degenerative arthritis of the metatarsophalangeal (MTP) joint of the big toe and is the second most common condition affecting the big toe, following bunions. This condition can result from various factors, including injury to the toe or overuse, which can make walking and standing difficult.

Runners may experience turf toe due to the strain placed on the MTP joint during running or by stubbing the toe while running. Overuse of the joint, such as running long distances or running too frequently, can also contribute to the development of hallux rigidus. Common symptoms of this condition include pain while bearing weight on the affected toe, swelling near the base of the big toe, and limited mobility of the big toe.

Early diagnosis and treatment are essential for effectively managing hallux rigidus. Proper shoes with a roomier toe box can help reduce friction and pressure on the base of the toe. Stiff-soled shoes may also provide relief. Non-surgical treatments, such as over-the-counter pain medications, orthotic inserts, physical therapy, and corticosteroid injections for pain and swelling, are often recommended.

In severe cases where conservative treatments are ineffective, surgery may be necessary to alleviate pain and restore joint function. The specific surgical intervention required depends on the extent of damage to the joint, as determined by a physician through various diagnostic tests, including X-rays. Multiple surgeries may be needed to address all aspects of the condition.

If you suspect you have hallux rigidus or are experiencing symptoms of a stiff big toe, it is crucial to consult with a healthcare professional for a proper diagnosis and personalized treatment plan. Early intervention can significantly improve the prognosis and facilitate a gradual return to running and other physical activities.

Additional Resource – Running with Hemorrhoids

Ingrown Toenail

Ingrown toenails can be a painful and uncomfortable condition caused by the toenail growing into the skin of the toe. This often occurs when the toes rub against the front of tight or ill-fitting footwear, leading to the toenail piercing the skin and growing into it. Cutting the toenail too short or curving it too far when trimming can also contribute to ingrown toenails.

Common symptoms of ingrown toenails include tenderness, darkened skin around the affected nail, swelling, and redness. In some cases, an infection may develop, leading to pus drainage from the area.

If you suspect you have an ingrown toenail, it is essential to address it promptly to prevent further discomfort and complications.

Here are some steps to manage ingrown toenails

• Keep the area clean: Wash your feet regularly with soap and water to prevent infection.
• Soak the foot: Soaking the affected foot in warm water a few times a day can help reduce pain and swelling. Add Epsom salt to the warm water for added relief.
• Wear comfortable shoes: Choose footwear that provides ample room for your toes and avoids putting pressure on the affected toenail. Open-toed shoes or sandals can be beneficial during the healing process.
• Over-the-counter pain relievers: Non-prescription pain relievers, such as ibuprofen or acetaminophen, can help alleviate pain and inflammation.
• Avoid self-surgery: While it may be tempting to attempt to remove the ingrown nail yourself, it’s generally best to leave it alone. Self-surgery can lead to infection and further complications.
• Consult a healthcare professional: If the pain persists, it’s advisable to consult a healthcare provider. They may recommend antibiotics if an infection is present or perform a minor surgical procedure to remove the ingrown portion of the nail.

Blisters

Blisters can be a painful consequence of excessive friction and moisture, especially in hot and humid conditions. These fluid-filled pockets can form on various parts of the foot, including the toes, due to the repetitive rubbing of the skin against socks or shoes.

One crucial aspect of blister prevention is paying attention to any early signs of tenderness or discomfort on your toes or other susceptible areas of your feet. Catching these warning signs early can help you take preventive measures before a blister develops.

Here are some strategies to prevent blisters on your toes while running:

• Proper footwear: Ensure your running shoes fit correctly and provide enough space for your toes. Shoes that are too tight can increase friction and blister formation.
• Moisture-wicking socks: Choose moisture-wicking socks designed for running. These socks help keep your feet dry by wicking away sweat and reducing the chances of friction-related blisters.
• Lubrication: Apply a lubricant or anti-chafing product to areas prone to blisters. Common choices include petroleum jelly or specialized anti-blister products.
• Correct lacing: Experiment with different lacing techniques to find the one that minimizes friction on your toes. Some runners find that using a loop lacing technique or skipping specific eyelets can help reduce pressure points.
• Foot care: Keep your feet clean and dry before putting on your socks and shoes. Consider using foot powder to reduce moisture.
• Gradual adaptation: If you’re breaking in new running shoes, gradually increase your mileage to allow your feet to adapt to the footwear.

Additional Resource – Your guide to runners itch

Plantar Fasciitis

Experiencing stabbing pain in the bottom of your foot or heel post-run, after long periods of sitting, or first thing in the morning?

Plantar fasciitis could be the culprit.

Plantar fasciitis is an infamous overuse injury that causes inflammation of the plantar fascia. The plantar fascia is the tissue that attaches to the heel bone and extends across the bottom of your foot. This bundle of tissue functions as a shock absorber that also supports the foot’s arch during weight-bearing.

Plantar fasciitis is common among runners and one of the leading causes of heel pain. The condition is common among runners who have flat feet, but it can also offer those with high arches.

Treating

If you suspect you’re dealing with plantar fasciitis, take a few days off immediately.

• Rest: Give your foot some time to heal by reducing or temporarily stopping your running activities. Overuse is a common cause of plantar fasciitis.
• Icing: Apply ice to the affected area for about 15-20 minutes several times a day to reduce inflammation and alleviate pain.
• Stretching: Perform gentle stretching exercises for the calf muscles, Achilles tendon, and plantar fascia. Stretching can help relieve tension and promote healing.
• Footwear: Ensure you have appropriate running shoes that provide adequate arch support and cushioning. Orthotic inserts may also be beneficial for some runners.

If pain refuses to dissipate, consult a foot specialist for a thorough diagnosis.

Stress Fractures

If you just took up running or started running more than usual and are dealing with localized, acute pain, you might have a stress fracture.

Stress fractures of the toes are common among runners. These consist of a small crack in the bone or a serious bruising within a bone. The condition is usually caused by repetitive activity and overuse.

Foot stress fractures typically impact the end of the long bones in the foot (the metatarsals), at the base of the pinky toe (the fifth metatarsals), and in the bones of the ankle joint.

Swelling and pain are the most common symptoms of a stress fracture, but you might also notice discoloration around the toe.

Left ignored, a stress fracture can turn into a complete fracture where the bones break through and dislocate.

Treating

Rest: The most crucial aspect of stress fracture treatment is rest. Avoid putting weight on the affected foot or engaging in activities that exacerbate the pain.

• Ice: Apply ice to the affected area to reduce swelling and discomfort.
• Compression: Consider using compression bandages or sleeves to reduce swelling and provide support.
• Elevation: Elevate your foot to reduce swelling, especially when resting.
• Orthotics: Consult with a healthcare provider to assess your footwear and possibly recommend orthotic inserts or changes to your running shoes.
• Physical Therapy: Physical therapists can guide you through exercises to maintain strength and flexibility in the rest of your body while your foot heal

Additional Resource – Here’s your guide to calf pain while running

Other Causes of Big Joint Pain In Runners

Big toe pain in runners can have various causes, and it’s essential to consider other potential culprits beyond the more common conditions mentioned earlier.

Here’s a brief overview of some of these additional causes:

• Raynaud’s Disease: This condition affects blood circulation, leading to temporary narrowing of the blood vessels in response to cold temperatures or stress. It can cause pain and numbness in the extremities, including the toes.
• Rheumatoid Arthritis: An autoimmune disease that can affect joints, including those in the toes. It often causes pain, swelling, and stiffness in the affected joints.
• Morton’s Neuroma: This is a thickening of the tissue around a nerve leading to the toes, often between the third and fourth toes. It can cause sharp, burning pain and numbness in the toes.
• Gout: Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints. It can lead to sudden and severe pain in the big toe joint.
• Sesamoiditis: Inflammation of the sesamoid bones, which are small bones located beneath the big toe joint, can cause pain in the area.
• Bunion: A bunion is a bony bump that forms at the base of the big toe. It can cause pain and discomfort, especially during activities like running.
• Turf Toe: This is a sprain of the ligaments around the big toe joint and is common in athletes, including runners. It can result from hyperextension of the big toe.
• Capsulitis: Inflammation of the joint capsule surrounding the big toe joint can lead to pain and limited range of motion.

Symptoms and treatment options can vary depending on the cause of the pain, so at the end of the day, you’re better off consulting your doctor for a thorough examination.

Additional resource – Chiropractor for runners

How To Prevent Big Toe Pain While Running

You can take many steps to protect yourself against big toe pain while running.

Some of these include:

Strengthen Your Soles

Strengthening the muscles in your feet, especially those around the big toe, can indeed help improve your running performance and reduce the risk of injuries. Stronger foot muscles provide better support and stability during your runs. Here’s a brief overview of an exercise you can try to strengthen your big toe and the surrounding area:

Big-Toe Raises:

Stand with your feet flat on the ground and your weight evenly distributed. Lift your toes off the ground while keeping your heels planted. Try to raise only your big toes, leaving the other toes on the ground. Hold this position for a few seconds, then lower your big toes back to the ground.

Repeat this exercise for several repetitions.

As you progress and your strength improves, you can increase the duration and repetitions of this exercise. It’s essential to perform exercises like these regularly to maintain strong foot muscles, which can benefit your overall running performance and comfort.

Warm up & Stretch

Warming up and stretching are essential components of a good running routine, helping to prepare your body for the demands of exercise and reducing the risk of injuries. Here’s a bit more detail on how to approach warm-up and stretching:

Warm-Up:

Begin your runs with a dynamic warm-up routine that includes movements like leg swings, high knees, butt kicks, and hip circles. These dynamic stretches help increase blood flow, improve flexibility, and activate the muscles you’ll use during your run.

Aim for 5-10 minutes of dynamic stretching to adequately prepare your body for the workout ahead.

Cool Down and Static Stretching:

After your run, spend 10-15 minutes on static stretching to improve flexibility and reduce muscle tension.

Focus on stretching major muscle groups, including your quadriceps, hamstrings, calves, hip flexors, and glutes.

Hold each stretch for about 20-30 seconds, feeling a gentle stretch without pushing yourself to the point of pain.

Stretching helps relax and lengthen muscles, which can aid in recovery and reduce the risk of post-run soreness.

Additional resource – Sore quads after running

Your Running Shoes

Finding the perfect pair is like hitting the jackpot in the running world. Here’s the lowdown, spiced up with some tips and facts:

Step 1: Comfort is Key

You’re gearing up for a run, and you slip into those running shoes that feel like a warm hug for your feet. That’s the sweet spot you’re aiming for. Comfort is your North Star here. If the shoes don’t feel right, move on – it’s a deal-breaker.

Step 2: Know Thy Feet

Get to know your feet like the back of your hand. What’s your foot type? High arches, flat feet, or that Goldilocks “neutral” type? This nugget of self-knowledge will guide you to the right shoe category.

Step 3: Match Your Terrain and Goals

Running goals, terrain, and shoe types go together like peanut butter and jelly. Trail running, road racing, sprints, marathons – they each have their own shoe match made in heaven. Choose wisely to level up your running game.

Step 4: Check the Sole Story

The stiffness of the soles matters. Imagine running on shoes as hard as a rock – ouch! On the flip side, shoes that flop around like spaghetti don’t offer the support you need. Find that sweet spot of cushioning and support for your precious tootsies.

And here’s the secret sauce: studies have shown that proper running shoes can reduce the risk of injury. So, your choice of kicks isn’t just about style – it’s about keeping those feet happy and healthy.

Additional Resource – Here’s how to break in new running shoes.

Massage Often

After you’ve conquered those miles, it’s time to give your feet the royal treatment. Here’s a little secret: regular massages are like a VIP pass to foot bliss.

Step 1: A Date with Your Feet

Block out at least 10 to 15 minutes for a soothing foot massage. It’s not just about pampering; it’s about preventing those pesky injuries.

Step 2: Nerves Need Love Too

Your feet have a network of nerves that are like tiny messengers telling you how you’re hitting the ground. Regular massages wake them up, making you more aware of your stride. It’s like a secret weapon for your running form.

Additional Resource – How To Prevent Ankle Pain For Runners

Take Enough Rest

Listen up, runners! Your feet are like the unsung heroes of your body, and they deserve some downtime, too.

Step 1: Time to Recharge

Just like after a long day of work, your feet need a break. Give them at least two days off from running each week to prevent overuse injuries.

Step 2: Race to Rest

If you’re training for a race, don’t forget about rest days. Schedule at least one day of complete rest and use the others for cross-training. You can switch it up with strength training, swimming, cycling, or yoga – whatever floats your boat and is easy on those feet.

Step 3: Mileage Magic

Want to increase your weekly mileage? Here’s a golden rule: stick to the 10 percent rule. Gradually add distance, and your feet will thank you.

Additional Resource -Your guide to jaw pain while running

When To See A Doctor

isten up, folks! When it comes to foot pain, don’t play the waiting game.

Step 1: Pay Attention

If your feet are giving you grief, don’t ignore it. Foot pain can be a sign of trouble brewing, and the longer you wait, the worse it can get.

Step 2: Seek Professional Help

Don’t hesitate to reach out to your doctor. They’re the experts and can pinpoint the issue, offer short-term treatments, and even suggest strategies to prevent future pain. Plus, they can recommend at-home treatments to ease the discomfort.

Remember, running through pain might seem tough, but it’s not worth the risk of long-term injury. So, when in doubt, check it out!

Here’s the full guide to arch support for running

Here’s the full guide to Running with bunions

How to prevent Foot pain in runners

Big Toe Joint Pain From Running – The Conclusion

There you have it! If you’re suffering from big toe joint pain while or after running, then this post has you covered. The rest is just details.

Thank you for stopping by.

Keep running strong.