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.

Additional resource – Sore quads after running

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.

Additional resource – Common running injuries

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

Additional Resource – Does running make you old

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

Curious about what’s a good 5K time?

I wish there was a simple answer, but everyone’s 5K journey is different.  I’ve coached runners of all shapes, sizes, and experience levels, and everyone’s journey is unique.

But in general, most beginners can finish in 30 to 40 minutes, and hitting that 30-minute mark is a solid benchmark for many first-timers.

Let’s look at this in a way that might feel more real.

How Long is a 5K?

Before diving into times, let’s break down the distance of a 5K

In case you’re wondering, the ‘K’ in 5K is short for kilometer. One kilometer is a little more than a half-mile, or 0.621 miles.

So a 5K equals 3.1 miles.

It would take around 22.5 laps around an outdoor track to complete a 5-kilometer race.

You’d also need to run back and forth on a football field around 50 times to cover the 3.1-mile distance.

So that’s one more reason you shouldn’t underestimate this race.

What is A Good 5K Time For a beginner?

So, how long does the average runner take to complete a 5-kilometer race?

30 minutes?

50 minutes?

Two hours?

As you might already have guessed, the answer depends on many variables such as age, training level, and gender.

Generally, most beginners can finish a 5K in about 30 to 40 minutes., and most newbies are pretty satisfied if their finish time is around this benchmark.

A very good finish time for a beginner is anything under 25 minutes, which means maintaining an 8-minute-mile pace throughout the event. However, if this is your first time, shooting for an 8-min/pace is quite aggressive—and might be out of your grasp.

If you’re walk-jog, expect to finish around 50-60 minutes.

What are Typical 5K Times?

I hate to sound like a broken record but very runner is different, and 5K times can vary.

Here’s a ballpark idea of where you might fall:

• Intermediate runners: If you’ve been running consistently for about six months and clocking 15-20 miles a week, you might finish a 5K in 20-25 minutes. Adding tempo runs and speedwork can help improve your time.
• Elite runners: Pros usually finish in the 15-17 minute range.. And for those logging over 40 miles a week for at least a year, finishing between 15-20 minutes is more typical.

To put things into perspective, the world record for the men’s 5K is 12:37.35 (held by Kenenisa Bekele), and for women, it’s 14:11.15 (held by Tirunesh Dibaba). That’s lightning fast!

Still want more 5K stats? Check out this guide.

Your First Race

For your first 5K, here’s my advice: forget the clock. Your main goal should be to run (or run-walk) the whole distance. It’s about building endurance. Performance goals will come later.

I once coached a young guy who was dead set on finishing his first 5K in under 25 minutes. He pushed so hard early on that by the last mile, he was walking—and not in a good way.

When he focused on pacing and finishing strong in the next race, he shaved 3 minutes off his time. Patience and consistency are key.

Here’s your couch to 5K plan in case you’re a beginner.

Average 5-kilometer race Times by Age Group

Here’s a helpful breakdown of average 5K finish times by age and gender. Keep in mind, these are just estimates and can vary widely depending on experience and fitness:

For Men:

• 20–29: 16:45
• 30–39: 17:41
• 40–49: 18:13
• 50–59: 19:31

For Women:

• 20–24: 36:22
• 30–34: 38:41
• 40–44: 38:26
• 50–54: 41:20

What’s a Good Time for a 40-Year-Old?

Many runners start later in life, and if you’re hitting your 40s, you might wonder what’s a competitive time for your age group. For men, finishing a 5K around 18:13 is considered pretty good, and finishing in the mid-to-late 30-minute range is excellent for women.

Your Pace and Finish Time

Pace is key when it comes to improving your 5K time. Here’s a rough idea of what finish times look like at different paces:

• 5 min/mile – 15:32
• 6 min/mile – 18:38
• 7 min/mile – 21:45
• 8 min/mile – 24:51
• 9 min/mile – 27:58
• 10 min/mile – 31:04

Age-Group Runners

Runners outside the professional or elite category are often referred to as “age group runners.”

You’ll notice quite a difference in finish time between the groups. This is because some age group runners may have trained competitively or were college runners. Therefore, they will likely cross the finish line at super competitive times.

Training for Your First 5K

Now that we’ve discussed times and goals, it’s time to focus on training. The best way to improve your time is through a structured training plan.

If you’re just starting, check out a Couch to 5K plan. Tempo runs, speed workouts, and building weekly mileage are key for those looking to advance. Start small, be consistent, and don’t forget to rest!

To ensure you train right for your 5K, choose one of the following plans to get you started on the right foot.

• 5K training plan for beginners
• The Treadmill Couch to 5K plan
• How to start running
• Intermediate 5K training Plan
• Advanced 5K training plan.
• How to run a 10K in one hour
• How many miles to run per week

FAQs About Beginner 5K Times and Running Your First 5K

I know that you have more than pressing questions about running your first 5K. Let me address some of the most common concerns so you can make the most out of your race.

Is it okay to walk during a 5K?

Absolutely! Many beginners use a run-walk strategy to complete their first 5K. It’s all about finding a comfortable rhythm that allows you to finish strong. Walking during a 5K doesn’t make you any less of a runner—everyone has their own pace!

How should I pace myself for my first 5K?

For your first 5K, start at a pace that feels comfortable and sustainable. A good rule of thumb is to start slower than you think, especially if you’re new to racing. If you feel good halfway through, gradually pick up your pace for the rest of the race. Consistency is key to avoiding burnout early on.

How often should I train to improve my 5K time?

For beginners, running 2-3 times a week with a mix of easy runs, short intervals, and one slightly longer run can improve your endurance and pace. Be sure to rest between runs to let your body recover and avoid injury.

What should I eat before my 5K race?

For a morning race, a light breakfast 1-2 hours before—like a banana with peanut butter or a small bowl of oatmeal—works well. For an afternoon race, eat a balanced meal a few hours prior and keep snacks light. Avoid anything heavy or unfamiliar close to race time.

Should I warm up before my 5K?

Yes, a proper warm-up can make a big difference! Spend 5-10 minutes doing light jogging or dynamic stretches to get your muscles ready. This will help prevent injury and ensure a smoother start to your race.

How can I prevent getting tired too soon in my first 5K?

Pacing yourself is key. Start at a slower pace than you might think and focus on steady breathing. If you start feeling tired, try taking a short walk break and then resuming at a comfortable pace. Gradual, consistent training will also help build the stamina you need to complete the distance.

Conclusion: What’s a Good 5K Finish Time for a Newbie?

Ultimately, a “good” 5K time for a beginner will vary depending on age, fitness level, and experience.

For most newbies, anything under 30 minutes is a great goal to aim for, while sub-25 minutes is excellent. But remember, the most important thing is to enjoy the process, celebrate crossing the finish line, and build your running journey from there.

Every runner starts somewhere—so if this is your first 5K, just focus on having fun and finishing strong. The rest will fall into place!

From elementary school, they teach kids that carbohydrates help the body get the needed energy to function.

However, it seems to go against all known facts that an athlete, precisely a marathon runner, could accomplish the race without carb loading.

But is it possible to complete a whole 26.2 mile-race (42.1 kilometres) while on a low-carb diet? Or even, half of it?

This discussion explores how to run a marathon or half-marathon on a low-carb diet. Keep reading.

Overview

According to experts, including dietitians, it appears possible to live on a low-carb diet and make it in the marathon.

Low-carb options for meal replacements go a long way in injecting your body with the needed energy in readiness for the monumental task ahead.

While the essence of writing this post is to show you it‘s possible to run a half-marathon or a full marathon on low-carb, it’s also important to point out a few things.

A low-carb diet alone will not and doesn’t guarantee you the best performance on the track.

Your coach or trainer will tell you that you need a lot more.

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

The Role of Carbs in Exercise

Undoubtedly, carbohydrates are perhaps the quickest and simplest in fueling your body with the needed energy during exercise.

Because of the energy demands, our bodies require carbs or energy-providing foods to supply the needed energy.

Marathon running and cycling, among other aerobic activities that require oxygen, typically demand many carbohydrates.

Speaking of running on low-carb, a sports magazine, The European Journal of Sport Science, observes that intake of carbohydrates enhances an athlete’s performance even if used as a mouth-rinse.

Marathoners will do better to maintain an hourly intake of 30-60 grams of carbs.

Some dietitians argue that tedious events that take longer than 2 hours, such as marathons, require up to 90 grams of carbs per hour.

Thankfully, experts agree that it’s now possible for marathoners to make it to the tape with just 60 grams of carbs per hour every day.

Additional resource  – Keto diet food list

Cutting Carbs During Endurance Training

For many years, athletes, including marathon runners, have thought that increasing carbohydrate intake a few days before a big race would help them inject energy into their reserves.

In their view, portions of pasta, rice, pieces of bread, and food rich in carbs were a big deal.

They thought (mistakenly anyway) that eating lots of such foods a few hours before a big race would help them have more endurance, increase their energy and finish on top of the race.

The truth is;

Cutting on carbs days before the race may help the body adapt well and remain more energetic in readiness for the race.

Here is the fact!

When you train your body to burn fats, you’ll lose the fats. But, the good thing is your body becomes less independent of carbs for its energy and glucose from sugar.

In the end, you’re likely to go for hours without needing food because your body is trained to use energy from its stores.

It doesn’t need to depend on foreign supplements such as glucose, sugar, or even energy drinks.

With fewer cravings, balanced energy, and a trained body, you’re likely to run even longer than the 42.1 kilometres we are talking about.

In fact, Mirna Valerio, an experienced American marathoner, and author observes that a fat-adapted sprinter knows that when carbs are scarce, the body can still burn fat.

Additional resource – How to nail your sub 4 hour marathon pace

Does Distance Running Require Any Carbs?

As mentioned earlier, the recommended carb intake for long-distance runners is between 30 to 60 grams per hour.

You can add or reduce this amount depending on your aim.

For workouts that are less than 60 minutes, the goal weight is 150 pounds. Then, there’s no harm in eating between 100 to 150 grams of carbs each day.

Indeed, some experts have devised a daily diet for a fat-adapted runner.

According to Hundt, a long-distance runner interested in remaining hungry-free during the training and actual marathon will follow this daily dietary and workout routine sample.

Morning workout routine

The morning workout routine is typically a 60-minute morning run

For breakfast, you can have the following;

• Frozen butternut squash,
• Frozen cauliflower
• A half sweet potato
• 30g of protein powder (or you can substitute it with 3-egg omelettes) smoothies for post-workout

Here is what your mid-day meal will look like;

• Grilled chicken
• Broccoli
• Tomatoes
• Cabbage
• Avocado
• Mixed green salad (big enough) and dress the meal using lemon juice and olive oil.

Further, you can incorporate an afternoon snack only if you’re hungry. For this, choose the following vegetable smoothies;

• Three Turkey slices sandwiched with a half avocado
• Raw Rev Glo Bar or Epic bar.

You can have roasted salmon or any other fish as you wrap up the day. Top it up with grilled asparagus.

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

Why A Marathoner Needs Carbs

When speaking on low-carb running, Chris MacDonald of Women’s Running notes that the liver and muscles are where the human body gets the energy to function.

Notably, these stores are conveniently located, and upon depletion, the body looks for alternative energy sources.

According to the expert, dozens of low-carb diets vary in terms of the required amount of carbohydrates.

MacDonald says that for runners who intend to thrive on a low-carb diet, the best approach would be to maintain a ‘timed’ low-carb diet.

That means a runner should endeavor to eat adequate amounts of carbs at specific times of the day or period. It can be before, during, and immediately after the workout.

However, it’d be risky to eat foods rich in carbohydrates during other times of the day.

To replace a low-carb diet, a runner should eat foods rich in proteins. Such foods include protein powders, seeds, nuts, fish, soy, eggs, meat, and vegetables.

By following this routine, the expert remarks that your body will burn fat more during training, enabling it to heal properly after a challenging workout.

Additional Resource – Creatine For Runners

Benefits of a Low-Carb Diet for Long-Distance Running

You are wrong if you thought you’d only achieve in the marathon while on a complete carb diet.

Here are some benefits of maintaining a low-carb diet if you want to become a successful marathoner;

1.       Improved Fat Adaptation

Short-distance runners use a lot of energy from their glycogen reserves for a short period. However, running out of fuel for marathon runners, sometimes for a long time, is the norm.

When we push our bodies hard, sometimes far to the corner, we drain all the energy reserves.

After draining the glycogen reserves but yet to complete the race, your body turns to another reserve known as fats.

Therefore, when you’re on a low-carb diet, you teach your body how to survive on the two energy sources.

The beauty of this creative process is the body knows when it is the right time to get the energy needed to complete the race.

Additional resource – Can you run a marathon on keto

2.       Improved Sleep and Energy Balance

If you’ve tried a low-carb diet, you know that the first few days were hell. Your body starves a lot as it tries to adapt to the new style.

As you may already know, if you eat many carbohydrates during the day, you’re bound to stay alert and even awake for the better part of the night.

With a low-carb diet, you sleep much faster than if you took many carbs during the day.

Sleeping with a stomach full of carbs leads to sweating and restlessness. If you hit the gym in the morning, you’ll feel hungry and unproductive.

Sound sleep following intake of low-carbohydrate foods leads to enjoying a restful night.

Eventually, you’ll feel fresh and ready for exercise when you wake up the following morning.

When you hit the gym, your body will endure more because it still has reserved energy.

Additional resource – How long is a half marathon

3.       Body Recomposition After Fat Loss

Your body uses a lot of energy and burns a staggering amount of fat during training and the actual marathon.

However, many athletes often worry about what will happen to their bodies during and after the marathon.

Even though the body may lose shape, it doesn’t mean you will lose your muscle. The good thing is that your physical stamina will always remain and sometimes be visible.

After your body has burnt all the fats and the energy from its glycogen reserve, there comes recovery time. You need to feed on proteins during this time when out or in between the race.

Including proteins in your daily diet will keep your muscle and maintain body strength, which is essential for future races.

Additional resource – Guide to Marathon Des Sables

Conclusion

Gone are the days when traditional marathon running emphasized feeding on carbohydrates during the entire training period. Now, your body can endure the tedious long-day workouts and perform outstandingly during the race.

The important thing is to know when to introduce a low-carb diet and when to bring in foods rich in proteins for faster body recovery. Otherwise, do your workouts, and eat high-carb foods before, during, and immediately after. Still, retract to low-carb foods during the rest of the time.

If that is your dream goal, you will be surprised to hit the tape in less than 2 hours.

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.