Cross Training For Runners

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents.  That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

• When running on a quiet and safe residential road
• During an organized race
• Roads on which traffic is almost nonexistent
• Roads without sidewalks
• Frozen sidewalks that may be hazardous and/or slippery.
• Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

Here’s how to carry your keys while running

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit 

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.

Conclusion

There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Looking for a comprehensive rundown of the scientific benefits of running? You’ve landed in the right spot!

Running is the undisputed champion of calorie-burning, stamina-boosting, heart-pumping aerobic exercises. It’s your ticket to managing weight, enhancing endurance, and fine-tuning cardiovascular health. But hold on tight because there’s more!

Hitting the pavement or trail isn’t just about physical fitness; it’s also a shield against chronic diseases like obesity, high blood pressure, type 2 diabetes, certain cancers, stroke, and a laundry list of health adversaries.

But guess what? There’s an extra layer to this tale. Exercise, particularly the art of running, has the incredible power to reshape and supercharge your brain. It’s like a long-term investment in your cerebral prowess and overall longevity.

Curious about the scientific backing behind these running benefits? In today’s post, we’re diving deep into the scientifically proven perks of running. So, grab your running shoes, and let’s embark on this enlightening journey.

Running Benefit No 1 – Your Heart Health

The benefits of running for heart health are well-supported by scientific research. Here’s an overview of some key studies and how running contributes to heart health:

Study I: A study conducted at The Lawrence Berkeley National Laboratory, Life Science Division, found that running can lower the risk factors for cardiovascular diseases, such as high blood pressure, diabetes, and high cholesterol.

Study II: Research published in Circulation in November 2013 demonstrated the positive impact of aerobic exercises like running on blood pressure and hypertension. It showed that moderate to intense physical exercise, including running for about 40 to 50 minutes per session over a three-month period, can lead to significant reductions in blood pressure.

Study III: A study involving female runners, published in the New England Journal of Medicine, revealed that regular running can increase levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). This is a significant benefit for heart health.

Running helps prevent heart issues by:

• Lowering blood pressure.
• Strengthening the heart muscles.
• Increasing the heart’s working capacity.
• Improving blood flow.
• Boosting levels of HDL (good cholesterol).
• Reducing unhealthy triglyceride levels.
• Lowering blood sugar levels.

To reap the heart health benefits of running, the American Heart Association recommends aiming for at least 150 minutes of moderate-intensity physical exercise per week. This amount of exercise can help maintain healthy blood pressure levels and support overall cardiovascular health.

Running Benefit No 2 –  Prevents Obesity

Running is indeed an effective tool for preventing and managing obesity, and its benefits for weight loss are supported by scientific research.

Here’s how running contributes to weight management and the science behind it:

Calories Burned: On average, running can burn around 100 calories per mile, depending on factors like speed, body weight, and terrain. This means that the more miles you run, the more calories you burn.

The Calorie Deficit Principle: Weight loss is a numbers game, often expressed as “calories in vs. calories out.” To lose one pound, you generally need to create a calorie deficit of around 3,500 calories. Running helps create this deficit by burning calories, and lots of them.

Complementary to Diet: While running is an effective calorie-burning activity, it’s crucial to remember that weight loss is not solely about exercise. Diet plays a significant role, and it’s essential to maintain a balanced and calorie-controlled diet alongside running.

Scientific Evidence: Research conducted at institutions like the Medical College of Wisconsin and VA Medical Center has shown that running at a challenging level on a treadmill can burn 700 to 800 calories in one hour. This demonstrates the calorie-burning potential of running. Another Medicine & Science in Sports & Exercise study of over 100,000 runners, those who logged in about 30 or more miles a week gained fewer pounds in their bellies all through their mid-life years than those who ran less than ten miles per week.

Better Than Walking For Weight Loss:  Research published in the publication, titled “Greater Weight Loss From Running Than Walking,” and conducted at the Lawrence Berkley National Laboratory in Berkley, California, compared weight loss and weight maintenance by analyzing survey data from 15,000 walkers and 32,000 runners who enrolled in the six-year study.  Both groups lost weight, but the Runner’s Group shed more pounds.

Additional resource – Running with diabetes

Running Benefit No 3 –  Run away from Cancer

Recent statistics have put cancer as the third biggest killer in the world. Each year cancer claims the lives of over 500,000 people in the U.S. alone.

The most common cancers are breast cancer, lung and bronchus cancer, colon and rectum cancer, and prostate cancer.

Here’s some good news. The relationship between regular exercise and a reduced risk of cancer is supported by scientific research.

Here’s a summary of the evidence and findings from various studies:

Study I – Colon Cancer: A study published in the British Journal of Cancer found that individuals who engaged in brisk walking for up to 6 hours per week were about 25 percent less likely to develop colon cancer compared to those who walked only 30 minutes per week. This suggests that regular physical activity, even in the form of walking, can significantly reduce the risk of colon cancer.

Study II – Colon Cancer Markers: Research conducted by the Public Health Sciences Division and published in Cancer Epidemiology Biomarkers and Prevention revealed that consistent, moderate-to-intense aerobic exercise can reduce markers of increased colon cancer risk in men. Men who engaged in regular cardio exercise for over one hour per day, six days a week, showed a significant reduction in cellular propagation patterns in the colon associated with polyps and potential cancer development.

Study III – Breast Cancer Recurrence: Post-treatment, regular exercise has been shown to play a role in reducing the recurrence of cancer. A meta-analysis of 67 articles, which examined lifestyle factors influencing breast cancer recurrence rates, found that exercise and weight management were the most critical lifestyle choices for reducing the risks of cancer recurrence and mortality in breast cancer survivors.

Study IV – Reduce Side Effects: Exercising regularly helps soothe some of the side effects of cancer treatment, such as fatigue and nausea, for almost all cancer patients, according to a study.

Study V – Reduce Recurrence. According to research, regular exercise may cut the recurrence rate for those with breast cancer by a significant margin, in part by regulating hormone levels.

Running Benefit No 4 –  Improves Your Bone Health

As people age, they naturally lose bone mass, which can lead to health issues like osteoporosis. This condition makes bones weak and prone to fractures. Regular weight-bearing exercises, such as running, can help slow down this bone loss. When you engage in weight-bearing activities, it stimulates the growth of new bone, which can improve and maintain bone density.

You lose a lot of bone mass as you get older, which puts you at a higher risk for health issues, such as osteoporosis. This is a severe condition that afflicts about 200 million people worldwide—with about 40 million in the U.S. alone, according to the National Institute of Health.

Osteoporosis is characterized by feeble and easily broken bones, especially articulating bones,  such as the spine column, shoulders, hips, and wrists. The condition happens when your body produces more breaking down material (osteoclast) but less building material (osteoblast)

Once again, working out regularly is vital for maintaining—even improving—your bone health.

Research shows that weight-bearing exercise can help you slow this bone loss. Putting weight on your bones—whether by running, lifting weights, swimming, you name it—triggers and stimulates the growth of new bone.

Running Benefit No 5 – Stay Happy, Get Happier

Running can have a profound positive impact on mental health by reducing stress and improving mood. Here’s a summary of the research findings mentioned:

• Study I: Research published in the Journal of Sports Medicine & Physical Fitness demonstrated that regular exercise, including running, led to reduced scores on the Depression, Anxiety & Stress Scale (DASS). This indicates that exercise can effectively lower levels of depression, anxiety, and stress, contributing to improved mental well-being.
• Study II: A study published in Medicine & Science in Sport & Exercise found that runners have elevated levels of tryptophan, a key biochemical needed for serotonin production. Serotonin is a neurotransmitter associated with elevated mood and reduced feelings of anxiety and depression. Low serotonin levels can lead to conditions like anxiety, insomnia, depression, and overeating. Some antidepressant medications work by prolonging the presence of mood-enhancing neurotransmitters like serotonin in the body.
• Running, according to the research, may have similar effects and can be as effective, if not more so, than selective serotonin reuptake inhibitor (SSRI) drugs in treating mood disorders. In other words, unlike other chemical shortcuts to happiness—AKA medication—running is far cheaper, healthier, and does not come with a comedown or withdrawal symptom.

Additional resource – What’s the best temperature for running

Running Benefit No 6 –  Sleep Better while Running

Running can indeed have a positive impact on sleep quality and help alleviate insomnia.

Here’s why running can contribute to better sleep:

• Research Findings: Studies, including research conducted at Northwestern Medicine, have shown that regular aerobic exercise, such as running, can improve sleep quality and even alleviate symptoms of chronic insomnia. Participants in these studies reported significant improvements in sleep quality when they followed a consistent exercise program.
• Reduced Symptoms of Depression: Regular running and exercise have been associated with reduced symptoms of depression and anxiety. People who suffer from these conditions often experience sleep disturbances, and improving mood through exercise can indirectly lead to better sleep.
• Increased Exposure to Natural Light: Outdoor running, in particular, exposes you to natural sunlight or bright light. Exposure to natural light helps regulate the body’s circadian rhythms, which play a crucial role in sleep-wake cycles. This can make it easier to fall asleep at night and wake up feeling refreshed in the morning.
• Enhanced Sleep Patterns: Running and regular exercise can help regulate the body’s temperature, which is important for sleep. The body’s temperature typically drops in the evening, signaling the body that it’s time to sleep. Exercise can aid in this temperature regulation, making it easier to fall asleep.

Additional resource – How to find cheap running gear

Running Benefit No 7 –  Boost Brainpower

Running and regular exercise have been shown to have several positive effects on brain health and cognitive function:

• Endorphin Release: When you engage in physical activity like running, your brain releases endorphins, which are natural mood boosters. These endorphins can lead to improved mental clarity, reduced stress, and enhanced mood.
• Cognitive Function: Studies have suggested that running can lead to short-term improvements in cognitive function. After exercise, individuals often perform better on cognitive tasks, such as problem-solving, memory, and attention.
• Improved Learning: Research has shown that regular aerobic exercise can improve learning and memory. This may be due to increased blood flow to the brain, the release of growth factors that support brain health, and the reduction of stress hormones.
• Brain Structure: Running has been associated with positive changes in brain structure. Regular exercise may increase the size of the hippocampus, a brain region involved in memory and learning.
• Aerobic Capacity: As mentioned in the research involving rats, individuals with higher aerobic capacity tend to excel in learning tasks. This suggests that cardiovascular fitness may play a role in cognitive function.
• Neuroplasticity: Exercise has been linked to increased neuroplasticity, which is the brain’s ability to adapt and reorganize itself. This can lead to enhanced learning and cognitive flexibility.

Additional Resource – Your guide to running and sex drive.

Running Benefit No 8 –  Prevent Head Pounders

If you suffer from migraines, consider taking up running instead of a pill.

According to a study in the International Journal of Sports Medicine, regular cardio exercise can decrease the frequency and severity of head pounders by reducing tension.

Subjects who opted for a 10-week running program reported a decline of roughly 40 percent in the amount and intensity of migraines – as much as they’d get from medication.

Running and regular exercise can be effective in reducing the frequency and severity of migraines for some individuals. Here’s how exercise can help with migraines:

• Stress Reduction: Exercise, including running, can help reduce stress levels. Stress is a common trigger for migraines in many individuals. By engaging in regular physical activity, you can lower your overall stress levels, potentially reducing the likelihood of migraine attacks.
• Release of Endorphins: Running leads to the release of endorphins, which are natural painkillers and mood elevators. These endorphins can help reduce the perception of pain associated with migraines and improve overall well-being.
• Improved Sleep: Regular exercise can contribute to better sleep quality and patterns. Poor sleep is another common migraine trigger. By getting enough restful sleep through exercise, you may reduce the risk of migraine attacks.
• Enhanced Blood Circulation: Running increases blood circulation throughout the body, including the brain. Improved circulation can help alleviate migraine symptoms by delivering more oxygen and nutrients to brain cells.
• Mental Distraction: Engaging in outdoor running can provide a mental escape from the stressors of daily life. The change of scenery and fresh air can help reduce anxiety and tension, which are often linked to migraines.

Running Benefit No 9 –  Running Makes You Smart

Running and regular aerobic exercise can have a positive impact on brain health and cognitive function.

Here’s how exercise can make you smarter and boost brainpower:

• Neurogenesis: Running and cardio exercise can stimulate the growth of new nerve cells in the brain, a process known as neurogenesis. This can help increase brain tissue volume and maintain grey and white matter proportions. Neurogenesis is particularly important for memory and overall cognitive function.
• Hippocampus Volume: The hippocampus is a region of the brain associated with learning and memory. Research has shown that regular exercise, including running, can lead to an increase in hippocampus volume. This is significant because the hippocampus tends to shrink with age, but exercise can help counteract this effect.
• Cerebral Blood Flow: Running and aerobic exercise improve blood circulation, including to the brain. Enhanced blood flow delivers more oxygen and nutrients to brain cells, promoting optimal brain function.
• Nerve Function Regeneration: Studies have indicated that running may support nerve function regeneration, which is crucial for healthy brain functioning. Nerve regeneration can contribute to improved cognitive abilities.
• Cognitive Benefits: Regular runners often report improved cognitive function, including enhanced concentration, memory, and problem-solving skills. Exercise-induced endorphin release can also positively impact mood and mental well-being.

Again don’t take my word for it. Check out the following research papers:

Study I

Running and other forms of cardio exercise triggers the growth of new nerve cells—neurogenesis—and blood vessels, angiogenesis, which combines to increase brain tissue volume, according to research conducted at the University of Maryland.

This is critical as previous research has shown that brain tissue volume contracts as we age.  In fact, we begin to lose brain tissue as early as our late 20’s. Exercise helps maintain grey and white matter proportion, the width and depth of the sulcus gyrus, which correlates with memory.

Study II

A report coming out of the University of Georgia shows that running might lead to nerve function regeneration—an essential ingredient in optimal and healthy cerebral functioning.

This research was reported in the Proceedings of The National Academy of Sciences (PNAS) and showed that those who exercised regularly increased the volume of their hippocampus—the part of the brain associated with learning and memory—by up to two percent, compared to sedentary peers.

This might not sound like a big deal until you realize, once again, that this region of the brain isn’t known for increases in both size and power during adulthood.

Running Benefit No 11 – Quick Recall

The positive impact of running on memory and learning is well-documented and extends to individuals with various cognitive conditions, including those in the early stages of Alzheimer’s disease. Here are some key findings from studies that highlight the cognitive benefits of running:

• Memory Improvement in Alzheimer’s Patients: Research involving individuals in the early stages of Alzheimer’s disease showed that those who participated in an aerobic training program experienced improvements in memory capabilities compared to sedentary individuals. This suggests that regular aerobic exercise, such as running, can have a protective effect on cognitive function, even in the presence of neurodegenerative conditions.
• Immediate Memory Enhancement: A study published in Perceptual and Motor Skills found that subjects performed memory tests 20 percent better after a running session than they did before exercising. This immediate memory enhancement is consistent with the idea that physical activity, including running, can boost cognitive function in the short term.

Running Benefit No 12 –  Get Productive

Running can indeed be a productivity booster, and there is scientific evidence to support this claim. Here are some key findings from research on the relationship between running and productivity:

A study published in the International Journal of Workplace Health Management found that employees who engaged in regular exercise, including running, during their workday experienced a significant increase in productivity. Specifically, these employees were reported to be 23 percent more productive than their sedentary counterparts. This suggests that incorporating exercise, such as running, into one’s daily routine can enhance workplace performance.

Running and other forms of physical activity are known to boost energy levels. When you engage in regular exercise, it can lead to increased alertness, improved focus, and enhanced mental clarity—all of which are essential for productivity.

To get the best out of your running session, do it first thing in the morning or at midday. Starting the day with a workout will get your mental engines firing high for the rest of the day.

Running Benefit No. 13 –  Runners Suffer From Fewer Disabilities/ And Live Longer

Scientific studies have provided strong evidence to support the idea that running can slow down the aging process and reduce the risk of disabilities and premature death. Here are some key findings from relevant research:

• Slows the Aging Clock: Research conducted at the Stanford University School of Medicine and published in the Archives of Internal Medicine followed a group of runners and non-runners over a 21-year period. The study found that older runners experienced fewer disabilities and were as much as half as likely to die prematurely compared to non-runners. Running was associated with better balance control, a healthier lifestyle, and an overall higher quality of life in older individuals.
• Prevents Disability and Early Mortality: A 13-year prospective cohort study involving elderly individuals who engaged in running and aerobic exercise found that these activities could help prevent disability and early mortality. Regular running was associated with improved cardio fitness, enhanced aerobic capacity, increased organ reserve, greater skeletal mass, and reduced levels of circulating inflammation. These factors contributed to a prolongation of disability-free life.
• Reduced Risk of Chronic Diseases: Running is associated with a reduced risk of chronic diseases such as diabetes, hypertension, and obesity. By maintaining a healthy weight and promoting overall well-being, running can help individuals lead longer, more active lives.

How to Run The Smart Way

Running is undoubtedly beneficial for your brain health, but it’s essential to approach it in a balanced and smart way to avoid overtraining and its potential negative consequences.

Here are some tips on how to run the smart way:

• Maintain a Balanced Diet: Proper nutrition is essential for optimal performance and recovery. Focus on a diet that includes complex carbohydrates for sustained energy, lean protein for muscle repair, and healthy fats for overall health. Pay attention to your pre-and post-workout nutrition to fuel your runs and aid in recovery.
• Stay Hydrated: Dehydration can impair both physical and cognitive functions. Make sure to drink enough water throughout the day especially before, during, and after your runs, to stay properly hydrated.
• Get Adequate Rest: Rest and recovery are crucial components of a successful running routine. Aim for seven to eight hours of quality sleep each night to allow your body and mind to recover. Don’t hesitate to take short naps if needed to boost your overall energy and cognitive function.
• Avoid Overtraining: Overtraining can lead to physical and mental burnout, chronic fatigue, and even mental health issues. Listen to your body and incorporate rest days into your training schedule. Recovery days are just as important as your running days.
• Cross-Train: Incorporating other forms of exercise, such as strength training, yoga, or swimming, can help prevent overuse injuries and provide mental variety. Cross-training also helps maintain a balanced, overall fitness level.
• Set Realistic Goals: While pushing your limits can be rewarding, it’s essential to set achievable goals and progress gradually. Unrealistic goals can lead to frustration and overexertion.
• Listen to Your Body: Pay attention to any signs of overtraining or burnout, such as persistent fatigue, irritability, sleep disturbances, or changes in your running performance. If you experience these symptoms, consider taking a break or reducing your training intensity.
• Vary Your Training: Mix up your training routine with different types of runs, such as long runs, interval training, and recovery runs. Variety can keep your workouts interesting and reduce the risk of mental burnout.
• Stay Mentally Engaged: Running can be a great way to clear your mind, but it’s also an opportunity to practice mindfulness and stay mentally engaged. Use your runs as a time for reflection, problem-solving, or simply enjoying the present moment.
• Seek Professional Guidance: If you’re unsure about your training plan or experience persistent issues, consider consulting a coach or a healthcare professional who specializes in sports medicine. They can provide personalized guidance and help you avoid common pitfalls.

The 13 Scientific Benefits Of Running – Conclusion

There you have it!

As you can see from the list of benefits as well as the research papers mentioned above, exercise isn’t limited to losing weight or getting in shape. Its actual impact goes beyond aesthetics and straight to increasing your lifespan—as well as improving your health and well-being on all levels. What’s not to like!

Now it’s up to you. It will be a crying shame if, after learning about some of the science behind exercise and disease prevention, you decide to lead a sedentary lifestyle. And you don’t have to spend endless hours in the gym. Only three to four 30 to 45-minute sessions a week will drastically improve your health and cut your disease risk.

So what are you waiting for? Start now and never deviate. The rest is just detail.

Looking for a challenging running race? Take your pick from some of the mountain races shared below. These should be on the wish list of any serious endurance runner. They’re definitely on my list.

So far, Mountain racing is the ideal way to test your mettle in the world of endurance and long-distance racing.

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

Without further ado, here is a list of five of the toughest mountain races in the U.S.

By the way, please feel free to add your dream races in comments section below. I’d love to hear from you.

Breck Crest

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

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

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

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

Mid Mountain Marathon

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

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

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

Fees: 70$ to 90$.

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

Barr Trail Mountain Race (BTMR)

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

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

Fees: $55 to $80

Official Website – https://barrtrailmountainrace.com/

Loon Mountain Race, Lincoln, N.H.

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

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

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

Fees: $50

Official Website – loonmountainrace.com

Conclusion

There you have it. Those are my favorite mountain races. Hopefully, you can tick it one by one. Just remember to get in shape.

Featured image credit – https://mountaintrails.org/event-race-mtf/mid-mountain-marathon/

**This is a Sponsored Guest Post by my friend Alina Boskar **

Studies have shown that most students tend to be more active and do exercise more in high school but once they transition to higher education, they develop sedentary habits. This is due to a large number of assignments. And often students simply do not have enough time to combine self-development, sports and study, although not everyone suffers from such problems, some students actively use thesis helper online, thereby simplifying their study period.

Unfortunately, such statistics are widespread, while many freshmen are deluded that it is possible to successfully combine study, sports, household chores and often also work. So it is not uncommon for students to start looking for dissertations and term papers for sale due to an acute lack of time and unexpectedly difficult tasks. However paradoxical it may seem, allowing at least the necessary minimum time for physical exercises, you will notice that you begin to get more done and remember things better, thereby more than offsetting the time spent.

Many studies have been done on the effect of physical exercise on the brain and most of them have concluded that being physically active helps improve brain performance. Specifically, running has several health benefits to a student and if they make it a habit to run daily, their performance in college will also improve.

Student’s mental health improves

Running helps improve brain health and expel tension and stress that can affect the brain’s functionality. All of this works due to the increased release of norepinephrine that assists the brain to respond more positively to stress. 

The brain processes everything an individual sees, hears, perceives, or feels. The rate at which the brain processes and interprets these circumstances is highly dependent on its health status. If the brain is stressed, tired, or with less oxygen circulation, it will not function effectively. 

When a student creates time to run at least thirty minutes daily, their mind stays calmer and relaxed. All these processes combined help increase brain activity and the rate of processing information. The brain stays healthier and due to the right information processing, the student will perform better academically. 

Physical activity is directly related to academic performance because of the enormous health benefits a student gets. Students should therefore make it a habit to exercise daily, have a study routine and eat healthily. Unhealthy eating will affect positive outcomes from a student’s exercise habits and as described in students essays on eating disorders, it may lead to many health complications like obesity and heart diseases. If students want to avoid negative education effects and perform well, they should combine healthy eating with exercise.

The student’s physical body stays healthy

Sedentary habits can adversely affect the nature and health status of the body. When the body is not healthy, a lot of negative feelings will accompany the student. They might excessively gain weight, feel fatigued all the time, become lazy and spend more time in bed. Eventually, their academic performance will be negative because they will spend less time studying, fail to attend lessons, or do assignments. 

Running is a physical exercise that works wonders in the body. The student will burn more fat and keep their weight in check. They will build their muscles, become stronger and physically active. Due to activity, the student will spend more time studying, stay refreshed and enjoy going for lessons. Their performance in college will improve. 

Students stay organized

Getting time to go out and run requires a student who is organized. Mostly, their running time will be early in the morning before breakfast, morning study, or lessons. To achieve this goal, a student will have to plan and create schedules on when to go for exercise, study, attend lessons, and do other activities.

The student will learn to plan their time and create time when they have extra activities to do in college. Because their mental health, physical and cardio health will keep improving, they will stay active and achieve more. The student will stay organized and the fruits they will reap are the best grades in college. And if they still face difficulty in managing their work assignments, they can use health essay examples on Samplius for reference. A large database of free samples is the best thing they can use to champ their studies.

Students boost their performance in learning 

Studies have shown that at least 50% of students do not engage in any exercise. Most of them think they cannot make it to run daily while others try once and abandon the habit because they felt tired, they are not used to or get challenges.

For the student who manages to continue with the habit, they soon realize it’s possible to achieve anyth ing when they make it a habit. Running also helps the brain perform better due to more oxygen supply and the physical body stays healthy.

Their body will stay relaxed, active and they will remain eager to do and achieve more in college. All these positive habits and outcomes help students to learn to study consistently and boost their performance in learning.

Conclusion 

Running has many benefits to a student in terms of social life and grades. Running in a group creates a way for lasting friendships with people who can support each other during study. Running helps promote life skills like being organized, respectful and disciplined. Their body and brain get higher oxygen flow which helps increase focus, memory, and concentration and keeps the brain part responsible for learning activities. Students’ self-esteem and cognitive ability improve and their performance in college improves.

Author’s Bio:

Alina Boskar works for a local newspaper where she writes current news articles, editorial and career and jobs related articles. Besides that, she works as a freelancer and helps students write their assignments, especially essays and thesis. Her free time is spent sketching cartoons, taking Zumba classes and reading history books.

** This is A Sponsored Post**

Running has a bunch of fantastic benefits, but thanks to the high-impact, and repetitive nature of the sport, it can also lead to some uncomfortable issues.

From leaky bladder to gassy stomach and diarrhea, these common running problems can not only compromise your workouts, but they’re also quite embarrassing

But, it doesn’t inherently mean that you have to suffer. Sometimes you only need to know the precaution.

In today’s post, I’ll take a look at some of the most embarrassing problems runners face as well as how to heal them or even prevent them altogether.

Sounds great?

Let’s lace up and dig in.

Runner’s Diarrhea

Also known as runner’s trots, runner’s diarrhea isn’t just humiliating but can also ruin your runs. Surveys show that roughly 30 to 50 percent of runners reported suffering from the urge to defecate during training.

The main causes may be dietary or caused by reduced blood flow to the digestive tract while running.

Dehydration, the jarring nature of running, and increased intake of air as you breathe hard can make symptoms worse. There’s a reason why it’s dubbed after runners.

How To Ease and Prevent Runner’s Diarrhea

To keep runner’s diarrhea at bay, try these tactics and see if they make a difference:

• Eat at least three hours before a run. The longer the time between your meals and your workouts, the better, as it gives your digestive system plenty of time to process the food.
• Avoid high-fiber foods (fruits, whole grains, legumes, and some veggies) as well as caffeine and artificial sweeteners before a run.Less spice will do you good.
• Dehydration increase GI issues risk and slows gastric emptying by a colossal rate. Here’s your full guide to proper hydration.
• Map out your long runs along routes where pit-stops or bathrooms are accessible. Remember to carry some extra toilet paperor wet wipes
• Consult a doctor about taking anti-diarrhea medicine. Ailments such as colitis, lactose intolerance, and irritable bowel syndrome are common culprits.

Leaky Bladder

Technically known as “exercise-induced urinary incontinence,” leaky bladder is pretty common.

Both men and women experience leaky bladder, but females are more prone due to multiples factors such as childbirth (as it weakens pelvic floor muscles). So it’s not surprising that surveys show that roughly 25 percent of women have experienced it during exercise.

When these muscles become weak, anything from a cough to the up-and-down motion of running can squeeze urine from the bladder

How To Ease & Prevent A Leaky Bladder

I’m no expert on bladder issues, but my research says you should try the following:

• Practice Kegel exercises. These strengthen the pelvic-wall floor muscles and are the recommended cure for most cases of incontinence.Use a tool such as kegel balls.
• Empty your bladder before you run. Stopping by the toilet makes a huge difference in controlling leaks.Make sure it is really empty; otherwise the remaining urine might leak out later due to vigorous movement.
• Consult your doctor if everything else fails. Severe cases may require medical intervention.

Passing Gas While Running

Log in enough miles, and you’ll definitely have to fart at one time or the other.

It may go unnoticed on a solo run, but it’s embarrassing if you’re running with a partner or in a group.

Research shows that athletes—beginners and elite—are more prone to intestinal gas than sedentary adults, affecting up to 50 percent of athletes.

The causes of gas are multi-faceted. But, all in all, air trapped in the digestive system is mostly to blame.

When we eat, we’re also swallowing air without even noticing it. This extra air gets trapped in our digestive tract, then, eventually, find its way out of the body either through flatulence or belching.

So what does running has to do with it?

High-impact exercise speeds up the digestive process, forcing the release of gases within the digestive tract.

Additional Resource – Here’s the full guide lower abdominal pain while running.

How To Ease & Prevent Running Flatulence

Some of the factors that contribute to running flatulence are similar to that of runner’s diarrhea, so you can implement some of the same advice to prevent it.

Here are more things to try.

• Limit high-fiber orcomplex sugary foods within three to four hours before exercise, including beans, bran, and some vegetables.
• Eat more slowly. Practicethe 30-40 munch before swallow. The faster you eat, the more air you’ll swallow.  . All of that air has to come out from you know where.
• Drink plenty of water. Dehydration compromises bowel movement and potentiates gas.
• Take digestive aids. These can help break down complex carbsin gassy foods.
• Feign ignorance and act like it never happened. This usually works for me.
• If symptoms worsen, consult your doctor to determine whether there’s a medical conditionor allergies, such as to gluten.

Chafing

Chafing, the skin-to-skin and/or skin-to-clothing rubbing that can result in a red, raw rash that can sting and even bleed.

When you combine friction and sweat, you set the stage for chafing, whether it’s rubbed thighs, bloody nipples, or irritation from your running shorts or sports bra.

Vulnerable spots include the underarms, nipples, inner thighs, and along the bra line.

Additional Resource – Prevent chafing when running

How To Ease And Prevent Chafing While Running

To help prevent chafing, do the following:

• Wear tight-fitting, synthetic underwear that wicks moisture away from the skin. Baggy clothing has excess fabric that can irritate.
• Get synthetic running shorts with “built-in” underwear. Also, choose spandex compression shorts over underwear.
• Apply a skin lubricantor baby powder on the feet, underarms, groin, or anywhere that blisters or chafing can develop.

Bloody Nipples

Don’t get alarmed if you see strips of blood trailing down the front of your shirt—especially following a long run.

While running, it’s inevitable that shirt fabric will rub against your nipples— organs made from delicate tissue. This, in turn, causes irritation, dryness, and even bleeding.

Bloody nipples are a common affliction that often plagues male runners. I got really scared the first time I experienced them; now, they’re not anything but a minor nuisance.

Additional Resource – Your Guide To Runners Nipples

How to Heal & Prevent Bloody nipples While Running

Bloody nipples are a specific case of chafing, so the same advice from before still applies. But to further protect yourself, take the following measures:

• Choose clothing made from synthetic materials — not cotton.
• Avoid loose-fitting shirts. Instead, go for compression shirts. Wear a tight inner layer (made from a synthetic material, like Dri-Fit, not cotton) before putting on your shirt.
• Stick a waterproof bandage over your nipples before exercise.
• Cover your chest with a non-sticky lubricant such as Body Glide or Vaseline to reduce friction.

Black Toenails

Black toenails are caused by the unceasing rubbing of one (or many) of the toes against the front of the shoe, causing a blood blister to form under the nail.

They’re commonly found in people whose running shoes don’t fit properly and those running long-distance events.

How to Heal & Prevent Black Toenails While Running

To prevent black toenails, do the following:

• Correct shoe size. That means wearing a pair that’s at least a half size bigger than your casual shoes.
• Trim your toenails more oftenbut not too short as you gonna prone to ingrown.
• Put on synthetic wicking socks instead of standard cotton ones. This helps keep your feet moisture-free while running.
• Leave a black toenail alone, as it’ll heal on its own unless it turnssmelly, painful, or reddish. That means an infection is going on. Consult your doctor.

Excessive Sweating

Are you embarrassed by your running sweat? You shouldn’t be.

Sweat is your best friend as it’s your body’s natural means of regulating your core temperature.

 The more you run, the more your body heats up, and the more you sweat. Without it, you’d overheat, and that’s a recipe for disaster.

That’s not the whole story. Once your body gets used to running, you’ll be sweating more than you used to.

As you get fitter, your body becomes much more efficient at regulating core temperature through sweating. It’s the reason well-trained athletes sweat more than occasional exercisers.

However, over sweating can be problematic. What’s known as hyperhidrosis occurs when your body’s normal cooling mechanisms malfunction.

People afflicted with this condition appear to have overactive sweat glands and may experience excessive sweating, especially on the armpits, feet, and hands.

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

How To Treat And Prevent Over sweating While Running

To manage your sweating, do the following:

• Wear clothing that “wicks” moisture away from your body to the surface, keeping you dry and comfortable.
• Use antiperspirants containing aluminum chloride.
• Not a fan of deodorant? Try a sweat pad.
• Stay well-hydrated. Drink plenty of water both before and after your runs. Drink on the go for runs lasting over an hour.
• Accept the fact that you’re a runner, and runners sweat. That’s the price for getting—and staying—fit.
• Consult your doctor if the problem worsens or persists, as it may indicate an underlying issue or illness.

Additional Resource – Can You Run With An Abdominal Strain?

Conclusion

That’s it. This is my list of the top six embarrassing running issues that I think are the most common in the running world.

Now it’s your turn. What are some of the most embarrassing moments you faced as a runner, and how did you handle it (them)?

I’d love to hear from you in the comments section.

In the meantime, thank you for dropping by.

Keep Running Strong.

Running three miles a day is one of the best things you can do for your health.

When I started this out for the first time, the thought of running three miles felt like a huge mountain to climb. But once I built the habit, it transformed my fitness in ways I never imagined.

Whether you’re running for weight loss, fitness, or mental clarity, making three miles a part of your daily routine can significantly impact you.

Here’s what you need to know about running three miles a day, how long it takes, and how it can help you lose weight.

How Long Does It Take to Run 3 Miles?

The time it takes to run 3 miles depends on various factors, including your fitness level, age, running surface, and weather.

When I first started, I was in the 12-minute-per-mile range, and honestly, that’s perfectly fine! It took me about 36 minutes to complete the distance, and I’ll never forget how satisfying it was to hit that three-mile mark.

For elite runners, three miles can be knocked out in less than 15 minutes, but for most of us, it’ll take around 30 to 45 minutes, depending on your pace.

Here’s a quick breakdown of average times based on pace:

5:00 per mile = 15 minutes for 3 miles
6:00 per mile = 18 minutes for 3 miles
7:00 per mile = 21 minutes for 3 miles
8:00 per mile = 24 minutes for 3 miles
9:00 per mile = 27 minutes for 3 miles
10:00 per mile = 30 minutes for 3 miles
11:00 per mile = 33 minutes for 3 miles
12:00 per mile = 36 minutes for 3 miles
13:00 per mile = 39 minutes for 3 miles
14:00 per mile = 42 minutes for 3 miles
15:00 per mile = 45 minutes for 3 miles

Following a run/walk pattern is okay if you’re new to running. This method eases your body into running and makes the workout more manageable. When I started running, this approach helped me build endurance without feeling like I had to immediately conquer the entire distance.

Will You Lose Weight Running 3 Miles a Day?

One of the top reasons people start running is for weight loss; running 3 miles daily can help.

Running three miles daily made a huge difference when trying to shed some extra pounds. But the real key was combining it with a solid nutrition plan.

You’ve probably heard this a million times, but it’s true: you can’t outrun a bad diet. No matter how far or fast you go, nutrition plays a huge role in your success.

If you’re eating a balanced diet that creates a calorie deficit (burning more calories than you consume), running will help you lose weight.

On average, you burn about 100 calories per mile, so a 3-mile run burns around 300 calories. That adds up to about 2,100 calories per week—roughly 0.6 pounds of fat lost if you consistently maintain a proper diet.

Who Shouldn’t Run 3 Miles Every Day?

Before diving into a daily 3-mile routine, consider your current fitness level.

Running every day isn’t for everyone, especially if you’re new to the sport or have previously dealt with injuries. I’ve seen runners rush into high mileage only to be sidelined with injuries. It’s always better to build up gradually than to push too hard too soon.

Here are a few situations where you might want to hold off:

Total Beginner: If you’ve never run, start with shorter distances and build your endurance over time.

Injury History: If you’ve had issues with knee pain, shin splints, or other injuries, running daily could aggravate those issues.

Health Concerns: If you’re over 50, have a chronic condition, or are significantly overweight, check with your doctor before starting a daily running routine.

How to Start Running 3 Miles a Day

If you’re ready to give it a shot, here’s how you can make the transition smoother and more manageable:

Run At The Same Time Every Day

The best way to make your new running habit last is to do it at the same time every day.

And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.

Running at the same time every day helps reinforce the behavior, making it easier to turn into a habit.

Monitor Your Training

Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. A sports watch can also be useful.

Listen To Your Body

The best way to get fit without getting hurt is to pay attention to your body, especially when running three miles daily.

So, if everything keeps going fine while running three miles a day, keep going forward.

However, if your body tells you it’s time to step back, listen, and rest for a day or more.

Red flags to pay attention to include:

• Elevated heart rate
• Insomnia or difficulty staying asleep
• Persistent aches and pains
• Nagging injuries
• Unwanted weight loss
• Losing appetite
• Feeling agitated or edgy
• Chronic dehydration
• Mediocre athletic performance, such as premature fatigue or slower running time.

If some of these symptoms are not fading within a few days, you should consider consulting your doctor to determine if something else might be behind them. Leave nothing for chance.

Don’t get obsessed with hitting a certain daily mileage if you feel sore or tired. Use some common sense to avoid a potential injury or burnout.

Practice Good Running Habits

Running, whether for a mile or ten, is a high-impact exercise that can take a toll on your body and mind, especially if you do it daily.

To help you avoid getting into trouble, try taking the following simple measures to help you build a better running practice.

• Get the right shoes—head to the nearest running specialty store and ask the staff to analyze your running gait and style to find the best shoe that matches your needs.
• Soft surfaces–it should come as no surprise that running on asphalt and concrete is harder on your body than on soft surfaces such as dirt, wood trails, or grass. So do your body a favor and stick to softer running terrains.
• Try Aqua Jogging– This is the perfect cross-training activity for runners that can help build your running endurance and have little to no impact on your body.
• Keep it easy– Pace yourself properly while running three miles. Stick to an easy and conversational pace to help reduce the impact on your muscles and joints.

The Conclusion

Running three miles daily can be challenging but incredibly rewarding once you build the habit.

Not only will you improve your fitness and mental clarity, but you can also see significant weight loss with the right diet.

Running three miles daily was a game-changer for me physically and mentally.

The key is to start slowly, listen to your body, and stay consistent. Some days will feel easy, while others might feel like a grind—but every run brings you closer to your fitness goals.

Got any questions or comments? Drop them below, and I’ll gladly help you on your running journey!

David D.

Ever wondered how many steps make up a mile?

While it seems simple, the answer is a bit more complex.

The exact number depends on many factors.

If you’re walking, you’ll take around 1,800 and 2,500 steps per mile. If you’re running, that number drop to roughly 1,400 to 1,700 steps.

As a runner and coach, I’ve seen how individual this number can be so let’s break down how many steps you’re likely taking in a mile, whether walking or running.

How Many Steps in a Mile Walking?

On average, there are between 1,800 and 2,500 steps in a mile when walking.

So why the difference?

It’s all about stride length, which varies with height, speed, and even gender.

Taller people take fewer steps because they cover more ground with each stride, while shorter individuals will take more steps to cover the same distance.

In my experience, most fitness trackers give you a pretty good estimate but remember that your pace—whether you’re strolling or power-walking—will also affect your step count. And here’s how long it takes to walk a mile.

How Many Steps in a Mile Running?

Running means fewer steps per mile because your stride length naturally gets longer.

On average, running a mile takes about 1,400 to 1,700 steps. For example, if you’re 5’6” tall and running at a 9:00 per mile pace, you’ll likely take about 1,480 steps in that mile.

Use this figure as a rough guideline, but keep in mind that individual’s stride will vary depending on their running style and speed. It’s always interesting to see how runners with different builds and gaits adjust their stride over time.

Factors That Impact Step Count

A few key things affect your step count, whether you’re walking or running

Stride Length

Stride length is the biggest factor in your steps per mile

The average stride length is about 2.1 to 2.5 feet for most people. The longer your stride, the fewer steps you’ll take to cover a mile. Since running boosts your stride length, you end up with fewer steps per mile compared to walking.

That makes sense, right.

Once you know your steps per mile, you can plan out your goals more easily and see how far you need to walk or run to reach the recommended 10,000 steps.

Height:

Taller individuals generally have longer strides, meaning fewer steps per mile. This is why height plays such a big role in step count. Elite runners, especially sprinters, are often taller, which helps them cover more ground with each stride.

Sex:

Men tend to have longer strides than women due to differences in leg length and overall gait. This usually means men take fewer steps per mile than women do. However, that doesn’t mean women can’t achieve the same speed and efficiency—it’s just a matter of training your stride and form.

Figuring Out Your Step Count

You’ll need to know your stride length to estimate your personal step count. After finding your stride length, here’s a quick formula to calculate your steps per mile

• 5,280 feet (the length of one mile) ÷ stride length = steps per mile.

For example, if your stride length is 2.5 feet, you’d divide 5,280 by 2.5 to get 2,112 steps per mile.

Many fitness trackers ask you to input your stride length during setup so they can accurately track your steps and distance. I recommend using one of these devices if you’re serious about tracking your progress. I’ve found it to be an invaluable tool for both myself and my runners.

How Many Steps in a Mile Running – Based on Height

Here’s a quick look at how your height impacts the number of steps you take when running a mile:

As you can see, taller runners take fewer steps per mile due to their longer stride length. If you’re on the shorter side, don’t worry—plenty of shorter runners have achieved incredible times by focusing on form and efficiency.

Walking vs. Running Step Count

So, what’s the difference between walking and running regarding step count? When walking, you’ll take anywhere from 1,800 to 2,500 steps per mile, while running reduces that number to 1,400 to 1,700 steps. The faster you go, the longer your stride becomes, and the fewer steps you take to cover the same distance.

If you’re training for a race, knowing your average steps per mile can be a helpful way to gauge your progress and adjust your training plan. I like to use step count as a secondary metric to monitor consistency in my stride—especially during longer runs.

Tracking Your Steps

There are plenty of ways to track your daily steps, whether walking or running. Fitness trackers like Fitbit, Apple Watch, and Garmin are excellent options for keeping tabs on your steps, distance, and stride length. If you’re more old school, a simple pedometer will do the job.

To get the most accurate data, wear your tracker throughout the day—from when you wake up until bedtime. This will give you a full picture of how many steps you’re logging daily. I’ve had clients who were shocked by how few steps they took, but with a few changes, they could ramp up their activity levels significantly.

Curious about walking 10000 steps everyday? Check out this article.

How Many Steps In A Mile Running – Based on Height

Here’s a table of the average number of steps per mile running, according to data analyzed by an  ASCM Health and Fitness Journal.

Steps In One Mile Running

The same study from before has also shared the following norms.

Step Count Norms For Men

Step Count Norms for Women

Steps Per Mile Table

Once you figure you your average step length, input in this table to figure out the number of steps in a mile walking or running.

Source: 10000 Steps – The Walking Site

Additional links:

• How to perform running strides
• How long does it take to walk five miles
• How to improve mile speed

The Conclusion

Ultimately, the number of steps you take in a mile depends on several factors, including height, stride length, and pace.

If you’re walking, expect to take between 1,800 and 2,500 steps per mile. If you’re running, that number decreases to around 1,400 to 1,700 steps.

Now that you know how many steps you’re taking, you can use this information to fine-tune your training, aiming to hit 10,000 steps per day or working on running efficiency.

Got any questions or comments? Feel free to drop them below—I’d love to hear about your step-counting experience!

If you’re like most runners, you’ve probably finished a late-night run feeling hungry and unsure what to eat.

We want to refuel but don’t want to undo the hard work we just put in by choosing the wrong foods.

I get it; I’ve been there, rummaging through the fridge at 10 p.m., questioning if peanut butter toast is a post-run friend or foe

But here’s the good news: Eating after a night run isn’t just okay—it’s essential!

Done right, a good meal can turbocharge your recovery, amp up your performance, and gear you up for the next run.

Sounds like a good deal? Then let’s get to it.

In this guide, I’ll break down the best strategies for eating after a night run. We’ll cover why it’s important to eat post-run, what foods to go for, and what to avoid.

The Importance of Post-Run Eating

Running, especially at night, takes a toll on your energy stores. Your body uses glycogen (stored carbs) to fuel your muscles, and after a hard effort, these stores are depleted.

Plus, your muscles experience tiny tears that need protein to repair and rebuild. Skipping food after a night run? That’ll leave you fatigued the next day and can even slow your progress.

I used to skip post-run snacks, thinking I’d save calories by waiting until breakfast. But I noticed that I’d wake up feeling groggy and stiff, like my body was running on empty.

Now, I always eat something with carbs and protein after a run, and I can feel the difference—it’s like giving my muscles the “thank you” they deserve for all that hard work.

Here’s the deal: After you run, especially at night, your body needs two main things—carbohydrates to replenish glycogen and protein to repair and rebuild muscles.

I know I’m repeating myself, but missing that key recovery window can drag down your energy and your progress.

I cannot emphasize this enough.

When To Eat After a Night Run

After cooling down, aim to grab a bite within 30 to 45 minutes.. This is when your body is most receptive to absorbing nutrients to replenish glycogen and start muscle repair.

I know what you’re thinking—it’s late, you’re tired, and a full meal might feel overwhelming.

No worries!

A simple snack with carbs and protein does the trick. One of my go-to’s is a banana with almond butter or a quick smoothie with protein powder, spinach, and berries. Quick, easy, and effective!

So, what should you eat to refuel effectively after a night run? The key is to focus on a balance of carbohydrates and protein. Here’s why:

• Carbs help restore the glycogen (energy) you use during exercise.
• Protein aids in repairing and rebuilding the muscle fibers that were stressed during your workout.

A good rule of thumb is to aim for a 3:1 ratio of carbs to protein in your post-run snack or meal. This ensures you’re giving your body the right fuel to recover.

One of my favorite post-run meals is brown rice with grilled chicken and veggies. It’s simple, filling, and gives me the carbs and protein I need to recover. I also love having sweet potatoes—they’re packed with nutrients and taste amazing with a little olive oil and sea salt.

Here are a few more light, easy-to-digest options that won’t weigh you down before bedtime:

• Banana with almond butter – A perfect combo of carbs and healthy fats.
• Greek yogurt with fruit and granola – Packed with protein and fiber-rich carbs.
• Whole-wheat toast with avocado and a boiled egg – A great mix of complex carbs and protein.
• Smoothie with spinach, berries, and protein powder – Easy to make and packed with nutrients.
• Grilled chicken or tofu with sweet potato – A balanced meal that’s filling but light enough for an evening.

The goal is to provide your body with fuel that helps it recover without being too heavy before bedtime. And don’t worry—you don’t need to prepare a gourmet meal every time!

Carbs: 

Post-run, go for complex carbs; they’re your best bet. Packed with fiber, complex carbs help keep your metabolism steady, boost digestion, and even promote better sleep

Good sources of complex carbs include:

• Brown rice
• Sweet potatoes
• Whole-wheat pasta
• Quinoa
• Oats
• Vegetables (broccoli, spinach, carrots)

What Not To Eat After Running At Night

While it’s important to refuel after a run, you’ll want to avoid certain types of foods—especially if you’re eating late at night. Although white bread and sugary snacks give you a quick hit of energy, they don’t really help with long-term recovery

Here’s what to avoid at night:

• White bread or pasta – These refined carbs are digested quickly and can cause your blood sugar to spike.
• Sugary snacks (cookies, candy, etc.) – They may seem tempting, but they don’t offer much in terms of recovery fuel.
• Fried or greasy foods – Harder to digest, which can interfere with your recovery and sleep.
• Alcohol – While a post-run beer might sound appealing, alcohol can dehydrate you and slow down your recovery.

Experiment with Foods and Listen to Your Body

Finding the best post-run fuel is a personal journey. Your body’s needs might differ from someone else’s, so it’s important to discover what works best for you. Here’s how to start experimenting and tuning into your body’s cues.

Experiment with Foods

Every runner’s body responds differently to certain foods, so trying out new options can help you fine-tune your post-run nutrition.

• Keep a Food Journal: Track what you eat after each run and note how you feel in the hours or days afterward. Are you recovering well? Are you feeling energized or sluggish? These insights can guide you in building a routine that best supports your performance.
• Try New Recipes: Mixing up your post-run meals can keep things exciting and help you discover new favorites. For a refreshing recovery drink, try a smoothie with protein powder, spinach, and berries. It’s packed with protein, antioxidants, and natural carbs to kickstart your recovery.

Listen to Your Body

After a run, tuning into your body’s hunger and recovery signals is key to giving it what it truly needs.

• Check Your Hunger Cues: If you’re not feeling very hungry, don’t force a big meal. Opt for something light, like a yogurt or a handful of nuts, to satisfy your body without overwhelming it.
• Incorporate Post-Run Stretching: As you’re preparing your snack or meal, take a few minutes to do some gentle stretches. Stretching after a run helps your muscles transition into recovery mode, reduces stiffness, and promotes relaxation.

Final Thoughts: 

Bottom line, refueling after a night run is all about striking the right balance.

Eating the right mix of carbs and protein within 30 to 45 minutes of finishing your run will help your muscles recover, restore your energy, and get you ready for your next workout.

Plus, it doesn’t have to be complicated—keep it simple, and focus on whole, nutritious foods.

So, the next time you finish a run after dark, don’t skip that post-run snack. Your body will thank you for it! Please feel free to share your favorite post-run meals or snacks in the comments below. I’d love to hear what’s working for you!

Thanks for reading, and keep running strong!

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. The rest is up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

One of the main reasons we love running is that it gets us outside, breathing the fresh air and enjoying the outdoors.

But as it’s the case for most people in the developed world, the air is filled with pollution, making outdoor exercise harder than it should be.

This is especially the case if you already have chronic conditions such as diabetes, asthma, lung, or heart diseases.

Would you like to learn more about how to stay safe and healthy while running outdoor?

Then keep on reading.

In this article, I’ll be sharing a few guidelines and measures to help you reduce the danger of air pollution while running.

Sounds great?

Let’s get started.

Running In Urban Areas

Stats from the United Nations report that roughly half of the population around the world live in urban centers; the number goes up to 78 percent in the developed world.

This means that a lot of runners live in cities—and a high percentage of them are susceptible to the dire effects of poor air quality.

How Much?

The amount of polluted air hitting your lungs while logging the miles vary on many factors. These include location, season, weather, and time of the day.

Outdoor air pollution takes many forms and comes from various sources, such as :

• Motor vehicle traffic
• Wind-blown dust
• wood-burning fireplaces
• Construction
• Agricultural operations, such as clearing land and raising animals
• Power plants
• Industrial facilities
• oil refineries
• factories
• wildfires
• Dry bushes.

When running in a polluted environment, your lungs take in all the air polluted air, then transfer it onto your blood and cells. The moment the “polluted blood” reaches your heart, it gets pumped to the rest of your body, setting the stage for all sorts of health problems.

Let’s look at the impact of this on your body.

The Impact of Pollutants on Your Body

Research has found an undeniable link between breathing carbon-monoxide-rich air and a higher risk for a plethora of health conditions, such as

• Exacerbating Asthma and any allergic reactions
• Inflamed lungs
• Increase heart attack risk
• Cancer
• Obstructive pulmonary disease.
• Stroke

Air pollution is especially problematic for people with medical conditions.

For example, diesel exhaust can trigger an asthma attack. Other pollutants, such as smog, can be detrimental to the cardiovascular system and can even lead to cancer.

Additional resource – Vitamin D for runners

Is It The Same For Running in Polluted Environments?

If you have never felt the effects of car traffic when running, then you are either super lucky or haven’t paid attention. These pollutant effects include runny nose, coughing fits, headaches, irritation to the throat and eyes—to name a few.

Most research has shown that people who regularly exercise in areas or on days with high pollution levels are more prone to health conditions than the general population.

That’s not the whole story.

Research has reported for years that air pollution can kink athletic performance and even put your health at risk. Experienced intense fatigue instead of fresh after a workout? That’s one of the early signs.

Air pollution can directly affect your performance. Research that looked into the impact of air pollution on marathon performance found that every increase of 10 mg per cubic meter of PM10 air pollution can lower marathon performance by up to 1.4 percent.

Another review published in the November Issue of Sports Medicine has also suggested that working out in polluted air may undo some of the positive gains of exercise.

And it’s not just your performance; your health is also at risk.

Research out of the European Heart Journal examined roughly one million active adults to study the effects of air pollution and exercise in active subjects.

The researchers specifically checked for the risk for cardiovascular disease.

In the end, they reported that excessive exposure to high levels of pollution while exercise can drastically (and negatively) impact cardiovascular health.

There’s actually a physiological reason why runners are at higher risk for health conditions than sedentary individuals.

Additional resource – Your guide to runners cough

Why Are Runners At More Risk?

When running, you’re inhaling more air than you do when you’re at rest. You’re also breathing the air deeply into your lungs in order to deliver more oxygen to your working muscles.

Research has shown that running for three hours at an easy pace (or 70 percent of one’s VO2 Max),  you might inhale as much air as someone in a sedentary state over a period of two days. That’s quite a lot.

In fact, as a runner, you might be taking in as much as 20 times more air than a person at rest. 

And as you can tell, the more toxic air you breathe in, the more of those tiny pollution particles that get into your body, too.

What’s more?

As a runner, you might typically breathe in most of the air through your mouth, especially if you are pushing the pace. Breathing this way bypasses the natural filter of the nose.

All that being said, runners typically suffer from fewer chronic conditions than individuals who do not exercise and live in polluted cities.

At the end of the day, it’s better to be a runner living in an urban area than not to run at all.

How to Prevent

By now, you should be well aware of the negative effects that exercising in polluted areas has both on your performance and health.

But by no means should this dissuade you from pursuing your running goals.

Here are some of the measures to take in order to protect yourself from the polluted air and make the most out of your workouts.

Additional resource – running with asthma

Know The Conditions

Check the local air quality ratings and warnings before you head out.

Most major television news stations will share these ratings and warnings as a segment of the weather forecast.

You can also use an online tool to help you find information about your city’s pollution control agencies. Plenty of online resources provide information about air quality from reliable organizations, such as the Environmental Protection Agency.

In fact, if you simply type “air quality” and the name of your state, country, or city in google, you’ll be two clicks away from an official governmental agency that tracks and reports pollution levels in your area.

When the air quality index is over 150 (100 if you have any type of breathing issues), exercise indoor, or pay attention to any symptoms such as coughing, shortness of breathing, or throat irritation while logging the miles.

You should also pay attention to any temporary event that might put you at risks, such as wildfire, controlled burns, and chemical spills.

Additional resource – How to run in the city

Plan Your Route

One of the biggest air pollution factors that you have some control over is location.

Sure, hitting the trails away from sources of pollution is great, but it’s still possible to drastically lower your exposure to pollutants in urban regions as well.

Typically smoke particles are the highest within a quarter of a mile of main roads and industrial zones.

The good news is pollution levels dip drastically just a few hundred meters from a busy road, so choose local paths, or preferably trails, away from all the traffic.

For example, flat areas or hilltops tend to have lower levels of pollution in the surface air than lower-lying valleys.

Make it a rule to avoid congested roadways, especially if you often run alongside roadways where combustion compounds are the highest.

Have to run in the middle of the city? Plan a running route that keeps away at least 500 yards from large, stoplight-controlled intersections and major highways where congestion typically occurs.

Additional resource – Prevent Acid Reflux While running

Time Your Runs

When it comes to air quality, there are typically times of the day that are better or worse for your health, especially if thermal inversions are involved.

In general, pollution levels reach their peak around rush hour (typically midday), so you’re better off logging your miles early or late in the evening.

By running during rush hour, you achieve nothing but increase your exposure to polluted particles.

The season also matters

In the cold season, pollution is highest in the morning as it builds up overnight. But in the summer it is highest in the evening.

Run In Greener Spaces

Run in a park or a less-busy neighborhood with tree coverage, if possible.

Green spaces, especially when they have plenty of trees and vegetation, are ideal venues to log in the miles.

Plants, such as trees and other vegetation, absorb pollutant and release oxygen in the atmosphere, making green spaces, such as parks ideal for outdoor running.

Eat Antioxidants     

Diet also matters in your fight against pollution.

Adding plenty of antioxidant-rich foods into your diet can help your body get rid of toxic substances picked up from pollution.

Great sources of vitamins C & E foods such as green-leafy veggies and fruits contain lots of antioxidants and should be a part of your nutrition plan whether you’re exercise when the air quality is poor or not.

Yes, they’re that important.

Some of the healthiest choices include:

• Broccoli
• Bell peppers
• Tomatoes
• Berries
• Oranges
• Nuts
• Seeds

What’s more?

Remember to drink plenty of water, too. Water is a great diluter and detoxifier, too.

Use A Mask

If you can’t help but run in high pollution, wear a mask.

As I explained earlier, the harder and faster you run, the deeper you’ll breathe. This means you’ll take in drastically more toxic particles than some just out for a walk.

A good mask, such as an N-95 mask that has a one-way valve, will help filter some of the air you inhale but not the air you breathe out.

A proper N-95 mask can filter roughly 95 percent of particulate, or PM 2.5 matter, whereas an N-99 one may filter out up to 99 percent of the bad stuff.

Keep in mind that higher-end masks make breathing much more difficult, which can make running much more challenging.

Additional resource –  Running Safely when the sun is out

Train Indoor

When everything else fails, move your run indoors and give your lungs a break.

Keep in mind that often Indoor Air Quality (IAQ) can be worse than outdoor air quality. This mediocre air quality can take a toll on your health, even if you work out at a gym or at home.

For the highest air quality, exercise somewhere with a high-performance air purifier whenever possible.

Be More Careful

There are some runners who are more likely to experience a stronger reaction to air pollution and smoke.

Get the green light from your doctor if you have any of the following applies to you

• Have asthma or other respiratory illness
• Have lung disease or heart disease
• You are pregnant
• You‘re over 50

How to Run Safely in Polluted Areas – Conclusion

After reading this, you might be wondering if it’s worth running in low-quality air. I mean, exercise is meant to improve your health, not the other way around.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.