Cross Training For Runners

If you’re reading this, you likely enjoy drinking alcohol, especially after a hard run.

And from the looks of it, why not. Alcohol is relaxing, calming, and a lot of fun.

Here the thing though.

Whether you run to stay fit or train for a race, it’s key to understand the impact that alcohol has on your performance, fitness, and overall health.

So, where does one draw the line?

Fret no more.

In today’s article, I’ll delve a little deeper into the effects of alcohol on running performance and recovery.

Sounds great?

Let’s get started.

What is Alcohol?

Whether you choose to have a beer, a glass of wine, or a shot of your favorite spirit—all of which contain alcohol, thus, have an effect on your body.

But first things first, let’s explain what alcohol actually is.

When people talk about alcohol, they usually refer to the substance found in beer, wine, and spirits.

More specifically, alcoholic drinks contain ethanol, which is a type of chemical substance produced by the fermentation of fruits, grains, and other sources of sugar.

The Production Process

To make alcohol, grains, vegetables, or fruits are put through a process called fermentation.

During this, bacteria or yeast react to the sugars in food, which, in turn, releases ethanol and carbon dioxide. This is why the longer the fermentation, the stronger the booze.

Stronger booze undergoes a process known as distillation, in which a portion of the water is pulled out, leaving a more potent concentration of alcohol and flavor with better aftermath.

The drink alcohol punch depends on how long it is left to ferment.

For example, vodka is produced from the sugar in potatoes, and wine is made from the sugar in grapes.

The Impact Of Alcohol

Alcohol is one of the most popular psychoactive substances in the world. It can influence both your physical and mental state.

When you drink alcohol, your liver will do most of the legwork to break down the booze into acidic acid.

Once the alcohol reaches your bloodstream through your stomach, it will find its way to virtually every organ in your body, especially your brain.

In there, alcohol impairs activity between your nerve cells and your brain’s pleasure pathways. This often will make you feel more relaxed, but it impacts consciousness, reduces inhibitions, compromises judgment.

I can go on and on, but if you have ever had more alcohol than you should, then you know what I’m talking about.

What’s more?

Keep in mind that alcohol has a varying effect on different people.

Your blood alcohol content, BAC, depends on your gender, size, and age.

Other variables that impact how booze affects our body include

• Emotional state
• Personality type
• Past experience and history with alcohol
• Diet habits and stomach content
• Present mood
• Environment
• Stress level
• And so much more

Is Alcohol A Drug

While it might not be the first thing to cross your mind, alcohol is actually a drug in the shape of a liquid. That’s why there is a term alcohol abuse, just drug abuse.

In essence, booze is a psychoactive, mind-altering substance that impacts the way we feel, think, and behave.

While drinking alcohol may make you feel relaxed, the stuff is actually a depressant drug that slows down—or depresses—several parts of your brain as well as your central nervous system.

This, in turn, hinders the delivery of messages traveling between your brain and body, which, impacts the way you think, feel, and behave—Engaging in running, operating machinery, or anything that requires motor functions is never a good idea under the influence.

How Much Alcohol In Your Drink

Not all alcoholic drinks are made equal—some are actually stronger—as in having a high concentration of alcohol—than others. Keep in mind that the virgin not always the loser when it comes to alcohol.

Different types of alcoholic drinks have various amounts of alcohol content.

As a matter of fact, the volume of the fluid in your can, glass, or bottle doesn’t inherently match the amount of alcohol in a specific drink.

For example, fermented drinks, such as beer and wine, may pack in from 2 percent to 20 percent alcohol. However, liquor, or distilled drinks, contain from 30 to 60 percent or more alcohol.

Here’s the general breakdown of alcohol content in common drinks

• Beer – 2 to 6% alcohol
• Cider – 4 to 8% alcohol
• Unfortified Wine – 10 to 16% alcohol
• Fortified wine — 15 to 25% alcohol
• Liqueurs – 15% alcohol
• Rum – 40% alcohol or more
• Brandy – 40% alcohol or more
• Tequila – 40 to 50 % alcohol or more
• Gin – 40 to 50 % alcohol
• Whiskey – 40 to 50 % alcohol
• Vodka – 40 to 50 % alcohol

The Good Side of Alcohol

As you can already tell, alcohol is not all bad—especially when consumed  in moderation.

If you’re a light drinker and you take care of yourself, chances are you can keep on drinking alcohol as long as you do it responsibly—this means keeping your intake moderate.

But what moderate actually means?

According to the Mayo Clinic, moderate intake is anywhere up to two drinks for men and one drink for women.

In the US, the standard one drink packs in roughly 14 grams of pure alcohol, which can be found in

• 12 ounces of beer (355 milliliters)
• Five ounces of wine(148 milliliters)
• 5 ounces of distilled spirits. (44 milliliters)

Plenty of research has reported that keeping your alcohol intake moderate may offer health benefits.

For example, the American Heart Associating (AHA) reported that drinking a 5-ounce glass of wine every day may positively impact good (HDL) cholesterol levels.

1. Dehydration

One of the most detrimental effects of alcohol on exercise capacity comes down to dehydration.

Technically, alcohol is a diuretic.

This means the more alcohol you have, the more water is being released from your body through urination, which can lead to dehydration.

In fact, you can lose up to 3 percent of body weight in fluids within three to four hours of alcohol intake, which can be really problematic in the hot season.

Your kidneys are in charge of much water is allowed to stay in your body.

When these water levels exceed a specific amount, your kidneys begin eliminating the excess. This process is initiated by the brain through the release of Vasopressin, a hormone that signals the kidneys to stop dumping.

Therefore, your muscles will be receiving less oxygen and nutrients, so they’re going to get tired much faster.

What’s more?

When you’re in a dehydrated state, you’re prone to muscle cramps, strain, fatigue, and other issues.

2. Alcohol and Brain Function

One of the most dangerous side effects of excessive alcohol on your brain and nervous system function.

Liquor impairs your balance, motor skills, hand-eye coordination, and reaction time, decision making, which, in turn, compromises performance and increases injury risk.

What’s more?

Excessive drinking also increases your risk for accidental injury. A simple trip and fall may injure you so badly that you’ll have to stop training for days, even weeks, at a time.

3. Alcohol and Running Recovery

The main reason to avoid drinking too much alcohol boils down to its impact on your recovery

For starters, drinking in the evening, especially to excess, can negatively impact sleep. Proper sleep speeds up recovery, thus, essential to optimal athletic performance.

But since booze compromises sleep, your recovery will be slowed down.

More specifically, alcohol may affect your rapid eye movement sleep REM, which is the phase of sleep where most recovery happens.

During this stage, your immune system gets recharged so that could assist in muscle synthesis.

Secondly, long-term alcohol use may rob your body of the human growth hormone HGH, which is a chemical that plays a major role in repairing and building muscles.

In fact, research has reported that excessive boozing may decrease the secretion of the hormone by as much as 70 percent.

That’s really, really bad.

Your liver gets compromised, too.

The liver is a key detox organ that helps you recover from exercise as well as monitor blood flow.

Since excessive alcohol consumption increases blood flow, your liver will be busy regulating that instead of your body’s recovery.

That’s not the whole story when it comes to the impact of alcohol on your workout recovery.

Let’s dive a little bit deeper.

Additional resource – Can Running Help Cure Your Hangover?

4. Protein Synthesis and Muscle Growth

Having more shots than you should after a tough run can have terrible effects on muscle growth.

Not only does excessive intake affect your REM sleep and growth hormones, but it also hinders protein synthesis, the process by which amino acids are fused together to form complete proteins. This, in turn, decreases muscle growth.

Even occasional drinking may affect muscles in some individuals, research shows.

Don’t take my word for it.

According to research out of the American Journal of Physiology, Long-term alcohol use was linked to a decrease in muscle weight and lean body mass. The reason behind this boils down to the impact that alcohol has on the proteins that are in charge of muscle growth.

5. Alcohol and Nutrition

Alcohol itself contains little to no nutrients and minerals and thus not offering much in terms of nutritional value.

In fact, alcohol can go as far as to act as an ‘anti-nutrient.

Let me explain.

Alcohol also impacts your diet and how your body processes and absorbs nutrients. It impairs the normal metabolism of nutrients, vitamins, minerals, and primary fuel substances in several ways.

Some of which include:

• Limiting nutrient absorption by damaging the cells lining in the stomach and digestive tract
• Reducing the production of digestive enzymes from the pancreas
• Impairing the transfer of some nutrients into the blood
• Harming the body’s microbiome
• Limiting the conversion of B Vitamins, which are key in generating energy from carbs, protein, and fat.
• Impairing liver function, which in turn interferes with normal metabolism and storage of nutrients

6. Alcohol & Food Cravings

If you’re trying to stay healthy, you’ll want to keep your blood sugar levels stable.

However, drink more than you should, and it will impact your blood sugar level is affected. This will trigger cravings for junk food.

What’s more?

Alcohol also may trigger the release of galanin, which is a brain chemical believed to cause cravings in foods that are rich in fats.

Again, science backs this up.

According to research out of the American Journal of Clinical Nutrition, participants tend to overeat when consuming a high-fat meal and wash it down with alcoholic beverages.

That’s why if you tend to drink too much, you’re likely burning your candle at both ends—not only that you are not consuming enough nutrients, but the nutrients you do consume are not utilized well.

7. Alcohol and Weight Gain

I hate to sound like a broken record, but alcoholic drinks pack in lots of calories but offer little to no nutritional benefits. In fact, alcohol has seven calories per gram.

And all of these extra calories get stored in your body as fat, usually accumulating around the stomach area. After all, that’s why they call it beer belly.

Again, the easiest way to prevent weight gain related to drinking is to actually cut down on your alcohol intake and undoubtedly not rely on burning extra calories from alcohol through logging in more miles.

You cannot outrun a crappy diet, no matter of fast/long you go.

8. Alcohol and Injury

Last but not least, alcohol may compromise your body’s ability to recover from soreness or injury.

Alcohol is a blood vessel dilator. It, basically, causes your blood vessels to dilate and to transfer more blood to the injured area.

When you feel sore or injured, you’re supposed to ice the injured area to soothe swelling/pain and constrict the blood vessels.

Alcohol reverses this process by increasing increase blood flow to the affected region, therefore, increasing the amount of time it takes for an injury to heal.

Not only that, but booze also increases the risk of bleeding and swelling around soft tissue injuries, making the recovery period longer.

These include

• Muscles injury
• Bruises
• Sprains
• Inflammation
• Cuts

The reason?

It is believed that alcohol increases endocrine stress responses, which limits blood coagulation and prevents complete healing.

Research conducted at the National Institute of Public health confirms these findings as researchers have reported that excessive drinking negatively impacts the post-surgical healing process.

In other words, alcohol and injury are a bad combination.

What’s more?

To make things worse, alcohol may mask pain which may lead you to postpone treatment since it masks pain symptoms.

Pain serves a good function—it tells us that something is wrong. When you don’t feel it, chances are you won’t take care of your injury. This not only prolongs your healing time but may also cause further injury. And you don’t want that.

How Much Should You Drink?

Don’t get me wrong.

I’m not trying to dissuade against drinking alcohol in today’s post.

As a matter of fact, you shouldn’t completely abstain from booze to live a healthy life, but you should also pay attention to the possible downsides of excessive drinking.

As previously stated, moderate intake of the stuff is actually good. In fact, it’s ok to have a few drinks every here and there—as long as you have things under control.

So How Much is Too Much?

This a tricky question to answer.

But, based on the guideline I shared before, if you had more than one drink—in 12 ounces (355 ml) of beer, five ounces (148 ml) of wine, and 1.5 ounces (44ml) of spirits, know that you’re on your way to having more than you should.

And consequently, your running will suffer.

What’s more?

If you’re serious about performing your best before a hard session or race, then avoid drinking altogether at least the 24 hours before.

If you can’t do without the drink, then at the very least limit yourself to one or two and chase it with enough water to offset any negative impact.

What’s more?

Spread out your alcoholic drinks and drink plenty of water between each drink.

All in all, I’d recommend limiting your weekly drinking to around 14 to 16  units per week.

Running And Hangovers

Technically, hangovers are the by-product of alcohol toxicity and the impact of byproducts of fermentation called congeners that are found in most alcoholic drinks.

Here’s the truth:

A hangover will impact your running performance.

Even mild hangover symptoms, such as hypersensitivity to outside stimuli and headache, may impair your body’s ability to perform at its best.

But should you or should you not?

Again, it depends on how serious of a hangover you’re dealing with.

If it’s just a mild hangover without unbearable pain, running will be fine.

But, if you’re suffering from a serious hangover, you might also be dehydrated, which would make running a bad idea.

When you experience a hangover, you likely have felt symptoms such as :

• Soreness
• Nausea
• Headaches
• Depression
• Fatigue

I hate to sound like a broken record, but research, yet again, has found that these symptoms may decrease athletic performance and have been known to lower aerobic power by as much as 11 percent.

That’s quite a lot.

So, if you have a stubborn hangover, you’re better off not running as it can increase your injury risk and further dehydrate you.

Instead, on a morning of a hangover, focus on drinking plenty of water and consuming enough nutrients before make up your mind to go out for a run.

Conclusion

Alcohol is widely consumed around the globe by the general population—runners are no exception.

Although as a runner, you should pay special attention to the impact that alcohol has on your recovery and performance, moderate intake poses less risk than heavier drinking. So stay moderate.

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

In the meantime, thank you for dropping by.

Keep running strong

David D.

Curious about average stride length and how to increase it? Then you’ve come to the right place.

There are many things you can do to improve as a runner, and one of the most efficient ways is to improve your running technique.

One key component of running form is running stride length, but it’s often overshadowed by the debate over foot strike and which part of the foot should strike the ground first.

That’s a shame.

Whether you’re a trail runner or an ultra-marathoner, finding your ideal stride length will help keep you running strong and injury-free.

In this article, I’ll explain what stride length is all about, why it’s important, and how to examine your running form in order to improve your stride length.

What Is Running Stride Length?

Before we get into the technicalities, let’s first get some definitions out of the way.

Most runners use the terms stride and step interchangeably—I’ve done that on multiple occasions, too throughout this blog. But, technically, these stand for different things.

Stride length refers to the distance covered when you take a set of steps, one with each foot.  It’s essentially the length, width, or amplitude of the distance you cover with one running stride that includes two steps, the right and the left.

In technical terms, average stride length is the distance covered between the initial contact of your foot and the consecutive contact of that same foot.

Stride length varies from runner to runner, but most research suggests that the ideal running stride should be relatively short.

On the other hand, step length the distance you cover when you take one step.

In running terminology, step length describes the distance covered between the initial contact of the ball of the foot and the contact of the opposite foot.

That’s why in reality, a stride length is usually double the step length—assuming that the right step is roughly the same right left step. You’ll take twice as many steps per specific duration than stride. So stride frequency equals half that of step frequency.

See, it’s not rocket science.

What Is The Average Stride Length?

According to research, the average walking step length is about 2.5 feet or 30 inches. This means that the average walking stride length would be roughly 5 feet or 60 inches.

This means that for the average guy (and girl), the rough distance from the initial contact of the right heel and the initial contact of the left heel is just over 30 inches.

But these are mere generalities as there are many variables that influence average stride length, including hip joint anatomy

• Height
• Gender
• Age
• Illness
• Injury
• Terrain

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

This where the stride rate becomes more relevant in the running world.

Cadence refers to the number of your time your feet hit the ground during one minute of running and is usually expressed in steps per minute (SPM).

Surveys show that the average runner takes about 150 to 170 steps per minute, whereas elite athletes have a cadence of about 180 steps per minute or higher. The variance in stride rate boils down to elements such as fitness level, height, running technique, speed, hip strength, terrain, etc. Thus, the perfect cadence doesn’t exist.

To figure out cadence, count the number of times your right foot strikes the ground while running for 60 seconds, then multiply it by two.

The Problem with Running Stride Length

One of the most common mistakes a runner can make is overstriding, which means extending the foot too far in front of the body.

You might be doing this because you want to increase your speed, but this may wear out your muscles and joints—and let’s be real, running is already taxing enough. This often happens when your cadence is below 160.

Overstriding also causes excess vertical oscillation, which wastes energy bouncing up and down instead of moving forward.

What’s more?

It’s also harder to maintain a stride that’s too long overextended mileage as your body has to work harder to stride further. This, and I hate to sound like a broken record, wastes your energy and increases your fatigue.

The easiest way to maintain is to try to keep your foot strike under your body.

And as a rule, avoid the urge to lengthen your stride when trying to pick up the pace. Instead, take shorter strides and quick your turnover steps.

That way, you can increase speed without reaching too far forward with your feet.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

To improve speed, you’ll want to increase your cadence, pulling your foot from the ground quicker.

The shorter the time your feet are on the ground, the longer in the air, which is where forward movement occurs.

If you focus on extending or reaching forward with your leg, you’ll actually limit your speed by keeping longer on the ground.

This also forces you to wait a bit longer as your body is catching up before you take the next step. So on and so forth.

You can also work on improving your average stride length by training with a metronome.

Ideally, you should shoot for 180 steps per minute, and as you pick up the pace, so does cadence. The ideal SPM for 100-meter sprints can be as high as 230. If the metronome is too old-school, try constant upbeat music.

How To Practice the Ideal Running Stride Length

The best way is to practice it regularly by including speedwork intervals in your workout plan.

Begin by setting your metronome at 190-200, then perform short intervals, 30 to 60 seconds long, running as fast as you can while focusing on a quick leg turnover.

Take one full minute of rest between each interval, then repeat the process for 15 to 20 minutes.

There are also plenty of drills to help you get the most out of each step while running. This helps improve your muscle elasticity and joint range of movement, which, in turn, increases your speed and endurance while delaying fatigue.

Here are a few

Hops

Power Skips

Calf Hops

https://www.youtube.com/watch?v=XMQ_EmjELOQ

Intention of Falling

Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

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

In the meantime, thank you for dropping by.

Keep training strong.

Whether you’re a seasoned marathoner or just starting your running journey, one question often lingers: should you run for minutes or miles?

Well, my running friend, the answer isn’t a one-size-fits-all. It depends on various factors, including your fitness level and training objectives.

The truth is, both running for distance and running for time have their merits, and they can be valuable tools in your training toolbox.

In today’s article, we’ll explore the pros and cons of each approach, helping you decide which one aligns best with your goals. So, whether you’re chasing personal records or simply looking to enjoy your runs to the fullest, read on to make an informed choice.

Running By Time

Let’s discuss some of the benefits of running in minutes.

Ideal For Beginner

If you’ve recently taken up running or are returning after a long break, focusing on training by time instead of distance should be your primary approach to increasing your training load.

Training by duration is particularly effective for injury prevention, especially for beginners, as attempting to run too fast or cover too much distance when starting out is a common cause of overuse injuries.

Stick To Training Effort

One of the significant advantages of running based on time rather than miles is that it’s simpler to maintain an appropriate training effort.

For instance, if you plan to run for 45 minutes, it’s a fixed duration, so running faster would naturally make it more challenging. On the other hand, if you’re tracking your run by miles, you might find yourself tempted to increase your pace to finish the distance more quickly.

Easy To Schedule

Another advantage of running based on time is the ease of incorporating your workout into your daily routine. You have a clear understanding of the workout’s duration, simplifying the process of planning your runs.

For instance, if you have a hectic schedule, knowing that your run will take 30 minutes and then actually completing it can provide a sense of achievement. By doing so, you’re able to check off a significant task from your daily to-do list.

The Downsides Of Running By Duration

Of course, running by time has its share of disadvantages, and let’s delve into the primary one:

Lack of Incentive

When you run based on time, you might find yourself lacking the motivation to push your limits and improve your performance. There’s minimal incentive to push yourself to the maximum, as your run will last the same duration regardless of your speed or effort. Just like with anything else, improvement often comes when you push your body beyond its comfort zone.

Running By Distance

Now, let’s explore the benefits of running by time:

Ideal for Competitive Runners

If you’re aiming to improve your speed and reach your peak athletic performance, running by miles is the preferred method.

Don’t take my word for it.

A study conducted by Saunders et al. (2007) and published in the “European Journal of Applied Physiology” demonstrated that distance-based training, such as interval workouts based on specific distances, can lead to substantial improvements in running speed. This evidence supports the notion that training for distance can be effective in enhancing speed.

What’s more?

A study published in the “Journal of Applied Physiology” by Smith et al. (2010) found that time-based training, particularly focusing on steady-state runs, can lead to significant improvements in endurance capacity. This research suggests that running for a set duration at a consistent pace can indeed enhance endurance

Proper Pacing

Mastering the art of pacing is crucial for runners, especially when you have a specific target pace in mind. Achieving proper pacing often involves a lot of trial and error, and there are no shortcuts. The good news is that running by distance allows your body to acclimate to the actual pace required, helping you perform at your best on race day.

Race Properly

Running by distance allows you to specifically target your training for particular race distances and times, a critical aspect of racing success.

For instance, if your goal is to complete a 5K race in 25 minutes (equivalent to an 8:02-minute-per-mile pace), you can structure your training sessions accordingly:

Ten repetitions of 400 meters (equivalent to one lap around a standard track) at your target pace, with 90 to 120 seconds of recovery between each repetition.

Three repetitions of one mile in six minutes or less, with approximately 90 to 120 seconds of recovery between each repetition.

Shoe Mileage Tracking

In the running community, it’s widely recommended to replace your running shoes every 400-500 miles to maintain optimal support and cushioning.

Running by miles provides a convenient way to keep track of your shoe mileage, helping you determine precisely when it’s time to invest in a new pair of running shoes.

Here’s how to measure your running distance.

Good Fitness Indicator

By far, this is the reason I often run by distance instead of time.

By measuring my runs in miles, I can easily tell if improving or not, as it reveals a lot about my current fitness level.

For example, if you have a specific racing goal, it’s key to keep track of how many miles you’re logging each week. It also, and I hate to sound like a broken record, helps you better understand your pace per mile.

Additional resource – How To Run An 8-Minute Mile?

The Downsides Of Running By Miles

Running by distance has a few disadvantages. Here’s the main one:

Too Competitive

Running by distance does come with its share of disadvantages, with one prominent drawback being its potential to foster excessive competitiveness.

When you track your runs by miles, you may find yourself pushing your body beyond its limits, especially when striving to maintain a precise pace per mile throughout your training instead of adjusting your workout intensity as needed.

Additionally, running by distance offers less flexibility when dealing with adverse weather conditions or challenging terrains.

For example, on an exceptionally hot day or a hilly route, it may be wiser to focus on running for a duration of 30 to 45 minutes rather than fixating on covering a predetermined mileage. This approach allows for better adaptability to varying circumstances and reduces the risk of overexertion.

Minutes Vs. Miles  – The Final Verdict

When it comes to the age-old debate of training for time versus distance in running, there are merits and drawbacks to each approach. The choice ultimately depends on your individual needs and preferences.

Training for time can enhance endurance, improve running technique, and facilitate recovery. On the other hand, training for distance can boost speed, strength, motivation, and a sense of accomplishment.

A well-rounded running program often incorporates both methods to target different energy systems and goals.

Here’s a practical way to combine them effectively:

• If you’re new to running or returning after a layoff, start by running for time for the initial months or weeks to build a foundation.
• Reserve time-based running for easy or recovery days, as it allows you to focus on maintaining a comfortable pace.
• Utilize time-based runs for fartlek or tempo workouts, as it’s easier to practice pacing based on time intervals.
• When doing interval training, opt for distance-based runs, preferably on a standard track, to track specific distances and repetitions accurately.
• For trail or hill running, stick to time-based training, as these surfaces often require a more intuitive approach based on feel.
• When training for a specific race distance, such as a 5K, prioritize distance-based runs, but don’t forget to time your sessions for pacing practice.
• During long runs, particularly when increasing training load, start with time-based runs, then transition to distance-based runs once you’ve established a solid foundation.

By blending both time and distance methods strategically into your training regimen, you can effectively address a wide range of running goals and optimize your overall performance.

Time vs Distance  – The Conclusion

There you have it.

If you’re wondering whether you should track your runs in miles or minutes, today’s post should be enough to help you make the right decision. The rest is really 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.

Tired of your runs turning into itchy, painful ordeals? If you’re on the quest for the ultimate guide to banishing chafing while running, you’ve landed in the right place!

Chafing is the bane of many runners’ existence. If you’ve been spared its wrath, consider yourself lucky. But for the rest of us, those red, irritated, and sometimes even bleeding areas are all too familiar.

Fear not, though, because, in this article, we’re diving deep into the world of chafing. We’ll uncover what it is, what causes it, and where it loves to strike the most.

Plus, I’m dishing out expert tips on treating and preventing this pesky problem so you can get back to enjoying your runs without the discomfort.

So, are you ready to say goodbye to chafing and hello to a smoother, more enjoyable running experience?

Let’s lace up those shoes and get started!

What is Runners Chafe?

Chafing is a common issue for runners, and it occurs due to skin irritation caused by friction. This irritation can result in blisters, rashes, or raw skin, and it’s medically referred to as irritant contact dermatitis.

Chafing typically happens when there is repetitive rubbing of skin against skin or clothing-on-skin. Common areas prone to chafing in runners include the inner thighs, crotch, neck, nipples, and armpits.

As you run longer distances or in hot conditions where your body temperature rises, and you sweat more, the likelihood of experiencing chafing increases. While chafing itself is not a severe injury, it can be painful and uncomfortable, and if left untreated, it may lead to infection.

Why Do I Get Chafed While Running

Chafing tends to be more prevalent during long-distance running, but it can occur with any repetitive movement.

Several factors can either cause or contribute to chafing while running. These include:

• Poor-Fitting Clothing: Clothing that doesn’t fit well can rub against your skin, causing irritation. This includes clothing that is too tight or too loose.
• Being Overweight: Extra weight can lead to increased friction, especially in areas where skin rubs against other skin or clothing.
• Having Large Muscles: Muscular thighs or other body parts can create more friction, increasing the risk of chafing.
• Sensitive or Dry Skin: Skin that is sensitive or overly dry is more susceptible to irritation and chafing
• Hot Weather: High temperatures can lead to increased sweating, which can exacerbate chafing.
• Humidity: High humidity levels can make sweating less effective at cooling the body, increasing the likelihood of chafing.
• Excessive Sweating: People who sweat heavily are at greater risk of chafing, as the excess moisture can contribute to friction.
• Fabrics that Don’t Wick Moisture: Some fabrics, like cotton, can trap moisture against the skin, making chafing more likely.

The Main Symptoms

Chafing typically starts with the formation of a hot spot, which is a sensitive or slightly painful area of skin that’s beginning to get irritated. Detecting these hot spots early is crucial to preventing full-blown chafing.

How To Treat Chafing While Running

Although some of the preventative steps below help with chafing, sooner or later, you might find yourself left with a painful and raw rash.

In fact, chafing happens to everyone—sooner or later.

But don’t worry.

There are a few steps you can take right away if you get back from a run with a raging rash. These should help soothe the pain and speed up your recovery.

Let’s dive into the main ones.

Additional Resource – Your Guide To Runners Nipples

Wash The Chafed Area

When you shower after a run, use lukewarm water to clean the chafed area. Avoid hot water, as it can worsen the burning sensation.

No Chemicals

Do not use hydrogen peroxide or alcohol on the chafed area, as these can be painful and may not promote healing. The outer skin may appear dry, but inflammation can still be present.

Antibacterial

Use a mild antibacterial soap to clean the chafed skin gently. This helps reduce the risk of bacterial infection, such as folliculitis.

Do Not Rub

After cleaning, apply a moisturizer to keep the skin hydrated. Dry skin can worsen chafing and delay healing.

Additional Resource – Your guide to runners itch

Cover The Region

After cleaning the chafed area, it’s important to cover it properly to aid the healing process and prevent further irritation.

Here’s what you can do:

Place a bandage or sterile gauze pad over the chafed area. Make sure the bandage allows the wound to breathe while providing protection. Avoid using adhesive bandages directly on broken skin to prevent further irritation.

What’s more?

Do not use antibiotic ointment on a chafed area that already shows signs of infection. If you suspect infection, consult a healthcare professional for appropriate treatment.

When To See A Doctor

While most cases of chafing can be managed at home, there are situations where you should seek medical attention.

If you notice any of the following signs, it’s important to consult a doctor:

• Skin Discoloration: Chafing may cause the skin in the affected area to become discolored or darkened. If you observe significant changes in skin color, it’s advisable to see a healthcare professional.
• Swelling: Excessive swelling in the chafed area may indicate an underlying issue or infection. Consult a doctor if the swelling is severe or persistent.
• Crust Formation: If the chafed area develops crusts, it could be a sign of infection. Seek medical advice to address the infection and prevent it from worsening.
• Fluid Discharge: Any discharge of blood or pus from the chafed region is a concerning sign. This may indicate an infection that requires medical treatment.
• Hot Skin: If the skin in the chafed area feels hot to the touch or if there is a significant increase in skin temperature, consult a healthcare provider.
• Redness Spreading: If redness begins to spread beyond the initial affected area, it could be a sign of infection or a more serious condition.

How to Prevent Chafing When Running

The best way to deal with chafing is not to have it in the first place.

Fortunately, there are many steps you can take right now to reduce your risk of chafing while running.

When it comes to avoiding chafing, your strategy should revolve around soothing friction and reducing moisture. Let’s discuss a few.

Apply Lubricants

To prevent chafing while running, it’s essential to create a protective barrier between your skin and your clothing or gear. This can be achieved by applying lubricants or creams to areas prone to chafing.

There are various lubricants and creams available for preventing chafing. Some popular options include Body Glide, petroleum jelly, hypoallergenic balms, and ceramide creams like Aveeno. Experiment to find the one that works best for you.

As a rule, make sure to liberally apply the chosen lubricant to chafe-prone areas before you start your run. Ensure thorough coverage on areas like the nipples, armpits, groin, and thighs. Applying the lubricant in advance helps reduce friction from the beginning of your run.

Planning to run for a long time? Consider carrying a small tube or packet of lubricant with you. Reapply as needed during your run, especially if you start to feel discomfort or notice increased friction.

Choose Proper Fit

Pay attention to your clothing. This, after all, covers most of your body and has the highest risk of causing friction somewhere.

Here are the main rules:

• Avoid loose clothes that will rub. If you like wearing them, then at least put on tight-fitting bands around chafe-prone areas.
• Choose a snug fit. Compression clothing provides a skin-tight fit that keeps chafing at bay. Just make sure it isn’t too tight, as that can irritate the skin and cause other problems.
• If you have sensitive skin, choose high-quality materials that are softer on your skin. Cover all sensitive areas, such as your inner thighs and armpits, by wearing seamless and tight clothes.
• All of your running clothing should be made of high-performance fabrics that wick moisture away. It should also fit comfortably—not too tight or loose—and without expressed seams.
• Your running clothing should have flat seams or seamless in the areas that are prone to chafing.
• Get rid of any interior tags, as this may help prevent skin irritation. Nobody wants to see your clothing tag anyway, except the laundry.
• Run in proper socks. Good quality running socks help keep your feet comfortable and dry by absorbing sweat. These also tend to be softer on the skin and feature a bit of compression to support the ankle.
• Try on new gear such as shirts, shorts, leggings, and bras on shorter runs.

Your Accessories

Chafing caused by running equipment can be particularly uncomfortable, but you can take steps to prevent it.

Here are some tips:

When choosing running equipment, consider designs that are less likely to cause chafing. Look for gear with padded straps or those specifically designed to minimize friction against the skin.

What’s more?

Ensure that your hydration belts, backpacks, and other running gear with straps are properly adjusted and snug but not too tight. This helps minimize movement and friction during your run.

Before using new or unfamiliar running equipment in a race, try it out during your training runs. This will help you identify any potential chafing issues and allow you to make adjustments or choose different gear if needed.

Last but not least, build the habit of regularly inspecting your running equipment for signs of wear and tear, especially on straps and areas that come into contact with your skin. Damaged or frayed straps can increase the risk of chafing.

Additional resource – Prevent Acid Reflux While running

Prone Areas And Specific Solutions

Here are some more specific chafing prevention measures for some of the most chafe-prone areas in your body.

The Thighs

Thigh chafing can be incredibly uncomfortable, but there are effective ways to prevent it while running:

• Wear Compression Shorts or Spandex Tights: Running in compression shorts or spandex tights is one of the best ways to protect your thighs from chafing. These snug-fitting garments create a barrier between your skin, reducing friction and irritation.
• Choose Seamless Legwear: Avoid running in shorts or pants that have seams on the inner thigh area, as these seams can rub against your skin and cause chafing. Instead, opt for running gear without inner thigh seams to minimize friction.
• Proper Fit: Ensure that your compression shorts, spandex tights, or running gear fit well and are not too tight or too loose. Properly fitted gear is less likely to cause chafing.

The Crotch Area

Chafing in the crotch area can be extremely uncomfortable, but there are several steps you can take to prevent it while running:

• Choose the Right Underwear: Most running shorts are designed to be worn without underwear to reduce friction. However, if you prefer to wear underwear, opt for synthetic materials like polyester, which wick moisture away from the skin and reduce the risk of chafing.
• Maintain Pubic Hair: If you’ve shaved or waxed your pubic hair, be aware that as it grows back, it can create friction and contribute to chafing. Regularly maintaining or depilating your pubic hair can help reduce this friction.
• Avoid Bunching: Select running shorts that fit well and do not bunch up around the groin area. Seamless shorts made from breathable fabric are ideal for preventing chafing in this sensitive region.

Nipple Chafing

Nipple chafing is a common issue for male runners, especially during longer runs.

While female runners are generally at a lower risk due to the design of modern sports bras, both genders can take steps to prevent nipple chafing:

• Cover Nipples: To prevent your nipples from rubbing against your clothing, use adhesive bandages or specialized products like NipGuards. Apply them to your nipples before your run to create a protective barrier.
• Keep the Area Dry: Moisture can exacerbate nipple chafing. Apply absorbent body powder or cornstarch to the chest area to help keep it dry during your run.
• Choose the Right Sports Bra: Female runners should select a high-impact sports bra that fits properly. A well-fitting sports bra can provide adequate protection against nipple chafing. However, keep in mind that chafing may still occur in other areas.

Armpits

Armpit chafing can be uncomfortable and painful, but you can take steps to prevent it while running. Here’s what you can do:

• Shave or Trim Armpit Hair: Hair stubble can exacerbate armpit chafing, so you have two options. You can either keep your armpit hair well-shaved without nicks or let it grow out. If you choose to shave, use an aftercare product to soothe the skin. Consider long-term hair removal methods like waxing or laser treatment for a more lasting solution.
• Choose the Right Shirt: The type of shirt you wear can significantly impact armpit chafing. Look for shirts with a design that minimizes seams in the armpit area. Ideally, choose shirts with seamless sleeves or flat seams. A good-fitting shirt will also help reduce friction.

Chafing When Running – The Conclusion

There you have it!

If chafing while running is something you have to deal with on a regular basis, today’s article should set you on the path to preventing it for good. The rest is just details.

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

In the meantime, thank you for dropping by

Keep training strong.

David D.

Ever wondered how to really improve your running?

Let’s talk about heart rate training.

I know it sounds a bit technical, but heart rate training is surprisingly straightforward and super helpful metric for any runner out there..

Think of heart rate training as your body’s way of saying, ‘Here’s how hard you should be going right now.’ Instead of just guessing, you’re using your heart’s signals to keep things on track!

Heart rate training really saved me from the ‘I’m always tired’ cycle. Now, I actually slow down when I’m supposed to, and then I have the energy to crush those hard days without overdoing it.

For the first time, I could actually tell if I was pushing the right amount, and it made a huge difference—I wasn’t feeling burnt out constantly

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

In today’s article, I’ll explain what heart rate training is, how to calculate your heart rate zones, and how you can use this to make the most out of your training.

Trust me, once you understand heart rate training, it’ll change how you approach your workouts!

What is Heart Rate Training?

I used to think heart rate training was just for serious marathoners with all that fancy gear. But once I realized it’s actually super simple, I figured, why not give it a shot? Now I feel like I’ve joined some insider club

The truth is, heart rate training is for everyone—it’s simply a way to measure your effort by tracking how fast your heart is beating during exercise.

Let me break down this even further.

Your heart rate basically acts like your own personal coach, setting the pace. It takes the guesswork out of things, so every run is balanced just right.

Essentially, the harder you run, the higher your heart rate climbs. Using heart rate zones, you can structure your workouts to focus on specific adaptations, whether you’re building endurance, increasing speed, or recovering.

Instead of guessing how hard you’re working, your heart rate gives you real data, telling you exactly how much effort you’re putting in.

Here’s why heart rate training matters: It helps you train smarter, not harder. Every heart rate zone has a unique job: one might help you build endurance, another might improve speed.

In my training, I’ve found that using heart rate zones helps me avoid overtraining while making sure I’m pushing myself when it counts. On my easy days, I finally slowed down enough to let my body recover (something I never did before). And when it was time for harder sessions, I knew exactly how to push myself without going overboard.

How I Figured Out My Heart Rate Zones

Getting started with heart rate training is pretty simple. Begin by determining your maximum heart rate (MHR), which will serve as the baseline for calculating your training zones.

Several methods exist to find your MHR, with the age-based formula—220 minus your age—being a simple yet effective starting point, though it’s not without its limitations.

I’m 35, so according to the formula, my heart rate is 185 beats per minute. After a few weeks of running with a heart rate monitor, I fine-tuned this number based on how I felt during different efforts.

If you want a more accurate measure, there’s always the option of doing a field test or a lab test, but I found this basic method worked just fine for me as a beginner.

How to Find Your Heart Rate Zones

To begin heart rate training, you first need to know your resting heart rate and your maximum heart rate (MHR).

Resting Heart Rate

Your resting heart rate is best measured first thing in the morning before you’ve had coffee or moved around too much.

To get an accurate number, take your pulse for three consecutive days and average them out.

A typical resting heart rate for most people is between 60-90 bpm, but if you’re in great shape, it could be lower—some athletes have resting heart rates in the 40s!

Maximum Heart Rate (MHR)

Your maximum heart rate is the highest number of beats your heart can handle during intense exercise.

Knowing this number helps you set your training zones.

There are a few methods you can use to estimate it.

These include:

• The Age-Based Formula: The simplest method is subtracting your age from 220. So, if you’re 30, your estimated MHR would be 190 bpm. This method is quick and easy but can be off by 10 to 15 beats, so it’s not always super accurate.
• The Lab Test: A lab test is the most accurate way to find your MHR. This involves running or cycling at increasing intensity while being monitored by professionals. It’s pricey, but it gives you the most precise number.
• The Field Test: Don’t have the time or money for a lab test? Head to the track, warm up for 10-15 minutes, and then run a few 400-meter intervals at an intense pace. The highest number you hit during your last interval will be close to your maximum heart rate.

Once you have your MHR, you can calculate your heart rate zones by multiplying it by different percentages. These zones will guide the intensity of your workouts.

Heart Rate Zones While Running

Now that you know your MHR, it’s time to break down the five heart rate training zones. Each zone serves a different purpose, from recovery to building endurance and speed. Here’s a simple guide:

Zone 1: 50-60% of MHR (Very Light)

This is your easy zone, known as the “fat-burning zone.” You can comfortably carry on a conversation at this pace. This zone is perfect for recovery runs and warm-ups, helping improve circulation and remove waste products from your muscles without straining your body.

Truth be told I used to scoff at the idea of super slow runs. But when I started doing my recovery runs in Zone 1, between 50-60% of my max heart rate, I noticed my legs felt fresher for the harder workouts.

Zone 2: 60-70% of MHR (Light)

This is your aerobic zone and where you’ll spend most of your time, especially if you’re building endurance. Running in Zone 2 helps you improve your aerobic capacity and teaches your body to use fat as a primary fuel source.

This is where most of my long runs happen now—60-70% of my max heart rate. When I trained without heart rate zones, I often went too hard on long runs, which wiped me out.

Staying in Zone 2 helped me build endurance without burning out, and I started enjoying my long runs more.

Zone 3: 70-80% of MHR (Moderate)

In this zone, things start to get a little harder. Your breathing quickens, but you can still speak in short sentences. This zone improves cardiovascular fitness and prepares your body for harder efforts.

When doing tempo runs, you should aim to keep your heart rate in Zone 3, between 70-80% of max. I know It’s hard, but you should be still able to talk in short sentences.

Zone 4: 80-90% of MHR (Hard)

Welcome to the “threshold zone.” At this intensity, you’re working hard, and talking becomes difficult. Training in this zone helps push your anaerobic threshold, which means you can run faster for longer without building up lactic acid.

I try to stay in this zone when I’m doing intervals or hill repeats. It’s hard to keep this up for long, but it’s great for building speed and stamina.

At this point, I’m breathing hard, and conversation? Forget about it.

Zone 5: 90-100% of MHR (Very Hard)

This is an all-out effort—your max zone. You can only stay here briefly, and talking is impossible. This is where you’re sprinting or doing high-intensity intervals. Zone 5 helps improve your top-end speed and power, but it’s very tough, so use it sparingly.

I only hit this zone during short sprints. It’s 90-100% of max heart rate, and you can’t stay here long. But it’s an intense rush when I do, and I know I’m pushing my limits.

How to Incorporate Heart Rate Training into Your Running

Once you’ve figured out your zones, you can start structuring your runs around them.

To make the most of heart rate training, aim for a balance of zones each week. Here’s an example structure:

• Monday: Rest or active recovery (Zone 1)
• Tuesday: Tempo Run (Zone 3)
• Wednesday: Easy Run (Zone 2)
• Thursday: Rest or cross-training
• Friday: Threshold Intervals (Zone 4)
• Saturday: Long Endurance Run (Zone 2)
• Sunday: Sprint Intervals (Zone 5) + cooldown in Zone 1

This structure helps build a well-rounded base of endurance, speed, and recovery, giving each zone a specific role in your routine.

Remember to listen to your body and adjust as needed. If you feel overly fatigued, scale back on high-intensity days or add an extra rest day. Consistency and balance are key to getting the most from each zone.

Tools for Heart Rate Training

You’ll need a heart rate monitor to track your heart rate while running. There are two main types:

• Chest strap monitors are the most accurate and measure your heart rate via electrical signals from your chest. The data is sent to your watch or phone.
• Wrist monitors: These are built into smartwatches and use optical sensors to measure your pulse from your wrist. They’re convenient but less accurate, especially during high-intensity efforts.

I prefer chest straps for accuracy, but if you’re just getting started, a wrist monitor is more than fine!

Join the Heart Rate Zone Discussion

Using heart rate zones can truly transform your training, but everyone’s experience with it is unique.

I’d love to hear from you! Have heart rate zones helped you improve your endurance, speed, or recovery?

Do you have any favorite workouts for specific zones, or tips on staying in the right range?

Share your tips, experiences, and any lessons you’ve learned along the way.

Whether you’re a beginner just starting with heart rate training or a seasoned pro, your insights can inspire and help other runners find their own rhythm!

Looking for solutions for the runners itch? You come to the right place.

Here’s the truth. Run long enough and, sooner or later, you’ll have to stop, mid-run, to relieve an itchy leg.

Coming down with this one time is one thing, but having it several times during your runs is another thing.

Fret no more.

In today’s article, I’ll explain some of the main causes you feel itchy while running and what to do to treat and prevent it.

What Is A Runners Itch?

First things first, what’s an itch, and why it happens?

Technically known as pruritus, an itch is a general sensation caused by the irritation of skin cells or the nerves within the skin.

The itch may feel like a slightly electrical, burning sensation or like something is crawling along the skin.

More specifically, itching occurs when the nerve endings, known as proprioceptors, are activated by chemicals, temperature, infection, injury, or the body’s own immune response.

Upon stimulation, these proprioceptors send messages to your brain and spinal cord, which, in turn, trigger a rubbing or scratching reflex.

In most cases, the moment you scratch the affected area, you interfered with these nerve signals, providing immediate relief.

Although uncomfortable, itching serves a key sensory and self-protection role and a warning sign of an abnormal physical condition, as do other skin sensations such as pain, touch, cold, heat, and vibration.

So, what is a runner’s itch?

A runner’s itch is generally a tingling or itchy sensation that strikes runners. In most cases, the uncomfortable sensation slowly moves up the legs while logging the miles.

In some cases, the itching may be so extreme that you have to stop and scratch, which messes up the flow of your workout. The itching may also stride during intense cardio training and can spread beyond the legs. This is really, really annoying.

Fortunately, it’s often the case that a runner’s itch isn’t a cause for concern. In fact, there are many simple steps you can take right now to treat and prevent it without much hassle.

But first things first, let’s take a look at what’s causing workout itchiness in the first place.

The Causes Of Itchy Legs While Running

There are many causes of the itchy feeling on the skin when running.

Let’s discuss a few

Taking Running Again

Let’s take a look at what happens to your body.

While working out, your heart rate is increased for a sustained period in order to transfer oxygen and nutrients to your muscles. This forces the arteries and capillaries in your muscles to expand.

This is what’s known as vasodilation, a process by which blood vessels open up and expand to allow for more blood to come through.

Here’s the downside. Vasolidation causes a sensation that your brain perceives as itchiness.

Fortunately, if you can push through the discomfort, the itchiness usually fades away as you build more endurance.

Additional resource – Prevent Heart Burn In Runners

Dry Skin

Runners who have naturally dry skin or get drier skin in the cold season are prone to itchiness.

Also, taking too many showers, or soaking in a hot bath, may strip your skin of some of the natural oils that keep it moist, setting the stage for itchiness. The loss of moisture in your skin is the reason that makes it prone to irritation from contact, which leads to itchiness.

Sensitive Skin

Often, the itching can simply be caused by something as simple as an allergic reaction to clothing material or laundry detergent and perfume with high alcohol ingredients.

You might not feel itchy during normal use, but sweating can exacerbate the reaction and cause a serious runners itch.

Irritating Fabrics

Clothing dermatitis is another common reason for runners itch. This is especially the case if you start noticing your itching problems just after trying a new running outfit.

Dermatitis occurs when the skin reacts badly to the fibers in the clothing as well as to the resin, dyes, and other chemicals used to treat what you wear.

Any type of fiber may trigger an itch, but you’re more likely to get textile dermatitis from material made with synthetic fibers such as rayon, polyester, spandex, nylon, or rubber. These fabrics may not breathe as well as natural fibers, making you sweat more, which, in turn, makes itching worse.

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

Histamine Release

Histamine is a substance produced by the body and is typically associated with itching, allergic reactions, and inflammation. The substance works to expand your blood vessels, which the brain reads as a sign of itchiness.

Here’s the kicker. Recent research has suggested that exercise may trigger the release of histamine to protect against fatigue instead of just being an allergic reaction.

To check for this, try taking an antihistamine before running to see if it helps with runners itch. Be careful because some antihistamines may cause drowsiness.

Exercise-Induced Urticaria

Exercise-induced urticaria is a type of allergic reaction that strikes when you come down with itchiness along with hives or tenderness of the skin.

This common allergic phenomenon can be triggered by sweating, extreme heat or cold, or exercising.

It occurs during or after hard exercise, especially when the train in hot or cold weather with dry humidity.

Other symptoms include

• Headache
• Stomach cramps
• Swelling of the hands, face, or tongue
• Difficulty breathing.

For more in-depth look into runners itch, check the following sources:

• An Objective Measure of Itch
• Clinical Research Study into itch in PBC
• The Intriguing Role of Histamine in Exercise Responses
• The Mysterious on/Off Itch and Erythema During Whole Body Vibration Exercise (VIBRA)
• Histamine-induced itch and its relationship with pain

How To Treat Runner’s Itch

The causes of a runner’s itch may vary from something as simple as irritating workout gear to a serious skin condition that you might not be aware of.

That all being said, soothing itching legs while running may take you a little trial and error.

All in all, keeping a consistent running routine while taking some of the preventative measures shared below is the best way to stop runners’ itch and reduce their frequency/intensity.

Avoid Skin Irritants

As I explained earlier, there are many things that can irritate your skin and causes itchiness. You might not feel itchy on a normal day, but then you go for a run, and you find yourself having to stop every few minutes to scratch the itchiness away.

Some of the common irritators to avoid include:

• Use The Right Detergent – Choose a gentler detergent. I’d recommend a naturally made product or a sensitive skin brand that helps soothe itching.
• Use Mild Soap When Showering – Your soap should work with you, not against you. Choose a gentle, mild soap. This might not be what you like, but it’s a step in the right way for preventing itchy legs while running.
• Hand soap – Use brands that contain moisturizers to help prevent your skin from getting dry.
• Go natural, less alcohol, less paraben

Warm up Properly

If the itchy feeling is caused by a sudden return to exercise, make sure to start your runs with a proper warm-up. This helps get your blood flowing and increases body temperature before you pick up the pace.

Additional resource – Your guide to Charleys Horse

Use A Moisturizer

More than likely, dry skin is the reason behind your itchiness, so use a moisturizer and lotion to help restore some oils to your skin.

Apply the moisturizer to your legs as well as other itch-prone areas before you go running. Just remember to avoid products that contain dyes or perfumes, as some of these may trigger allergic itching in some people. If you feel moisturizer still too thick for you, shoot for coconut oil.

Additional resource – What’s the best temperature for running

Runners Itch Antihistamine

Another option is to take an antihistamine roughly 20 to 30 minutes before you plan to run. Antihistamines function as an allergy medication and since your runners itch might be caused by allergic reaction, it might help reduce your symptoms.

To make sure you’re using the best antihistamine for runners itch, I’d recommend to consult your doctor for a thorough examination. This is especially the case if you notice symptoms that seem to go beyond runner’s itch.

It should come as no surprise, but proper hydration is key for optimum athletic performance. You have to stay well hydrated to run your best—or else, your performance will be subpar.

That’s not the whole story. Staying well hydrated also has an impact on your skin. That’s the reason when your body lacks water, your skin may look dull and sallow.

So drink plenty of water throughout the day—not just during and after your runs. Here’s the full guide to proper running hydration.

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

Is Itchy Legs While Running Dangerous?

Experiencing itchiness while running isn’t a call for concern.

But if it persists despite taking some of the preventative measures, consult your doctor. They might help you get at the root cause of your itchiness and find if there are some other factors, such as food allergy,  behind your workout itching episodes.

This is especially the case if the itchy feeling is accompanied by

• Lightheadedness
• Dizziness
• Hives that strike along with severe pain or burning that don’t fade within a few minutes
• Difficulty breathing.

Are you still feeling itchy? Consult a dermatologist to be checked for skin disease or an internal medicine physician to be evaluated for other diseases. Cover all bases.

Additional resources:

•  Ice bath for runners
• How to prevent runners gut

Runners Itch  – The Conclusion

In most cases, runner’s itch is an annoying, mostly temporary, problem that isn’t anything to worry about. You can soothe the itchy feeling by running regularly, avoiding triggers and skin irritants, and keeping your skin healthy.

Curious about trying a weighted vest for running? Then you’ve come to the right place.

Weight vests have gathered a lot of steam over the past few years as a resistance training tool.

Strapping on one will instantly amp up your training intensity, whether you’re doing sprints or bodyweight exercises for resistance.

Fyi, it’s not only for soldiers. The vests are also available virtually everywhere and can be bought at sporting goods stores and online.

But when it comes to choosing the best weighted vest, there are so many features, benefits, and safety concerns to consider before using one.

Fret no more.

To help you find and the ideal weighted vest for running (and training in general), today’s guide will put you on the right path.

By the end, you’ll learn more about:

• The benefits of training with weighted vests
• Types of weighted vest
• Different uses of weighted vests
• How to choose a weight vest
• How to start training
• And so much more.

Sounds great?

Let’s get started.

What is A Weighted Vest For Running?

If you have no idea what weighted vests are all about, know that’s not overly complicated.

As the name implies, weighted vests consist of a vest-like garment that’s worn over clothing during training for increased cardio and resistance conditioning.

Since it’s harder to exercise while using the vest, your body starts to adapt to the extra resistance, making it easier to move around when you are not wearing the vest.

Weighted vests work the same way as ankle weights, but the extra load is centered on your core instead of your ankles.

The most popular design for a weight vest is similar to armor or life jacket with many small pockets, front and back.  These pockets can be filled with small weights such as steel weights (specifically designed to fit inside), sand, and so on.

The vest sits over the shoulders, back, chest, and core like any vest you’d wear under a suit or a life vest for swimming.

This helps keep the weight secure, preventing any moving around or shifting with minimal bounce while working out, whether you’re running, doing intense bodyweight exercises, or whatever.

The load intensity varies by product. Most weighted vests can accommodate additional weight for extra resistance.

The heavier the load, the more resistance you’ll experience. How much weight you should use is a question I’ll answer later on.

Most experts recommend starting training with a vest that’s about 5 percent of body weight, then work up from there. How you choose to train with one depends on your goals and fitness. Again, more on this later.

But what exactly does a weight vest accomplishes? Does it help you increase strength? Lose weight? Improve Your endurance?

The answer is, of course, yes. But it also largely depends on how you use it.

Let’s unpack this first.

The Benefits of Weighted Vest Workouts

Here are a few things you stand to gain when running with a weighted vest.

Increased Intensity

The main benefit of wearing a weight vest is to force your body to work harder during exercise.

Whether you choose to run, do bodyweight exercise, or whatever, using a weighted vest will amplify your effort, triggering further stress adaptation.

Improved Cardiovascular Function

One of the measurements of cardiovascular function is VO2max.

VO2 Max refers to the maximum amount of oxygen that your body’s cardiovascular system can absorb during training.

The harder you push yourself, the more oxygen is needed to sustain your activity.

By using a weight vest, you force your muscles to work harder, which increases oxygen needs. This, in turn, translates to an improved cardiovascular function in order to sustain the increased load.

Improved Speed

If you’re looking to improve your speed or athletic explosiveness in general, using a weighted vest is a step in the right direction.

Don’t take my word for it. Research has reported that long-distance runners were able to increase their speed by roughly three percent after weighted vest training.

When you put on a weighted vest, you force your body to exert more force during your training. Once you remove the added weight, you’ll notice a big difference in your speed and power.

Additional resource  – Your guide to running belts

Burn More Calories

The increased intensity translates to higher energy expenditure. That’s why wearing a weighted vest burns a lot more calories than performing the same routine without the added weight.

For example, let’s consider someone weighing 160 pounds and running at a challenging pace (9:00 minute per mile) for 30 minutes. According to science, they’ll burn roughly 460 calories during their session.

Another person weighing 180 pounds and running at exactly the same pace and time will burn nearly 500 calories. The differences may seem minor, but over time they do add up.

Why is the 180-pound runner burning more calories?

. And according to simple physics, it takes much more energy to move a heavier object.

When you’re training with a weighted vest, you’re adding more bulk to your body, making it heavier than it should be. For this reason, your body exerts more calories to keep pushing you forward.

Increased Bone Density

Wearing a weighted vest not only improves your cardiovascular and muscular gains but might also increase your bone density.

Any type of resistance helps improve bone density and strength—wearing a weighted vest is all the same. A Weight vest allows more bone remodeling.

Again, don’t take my word for it. Research has revealed that performing regular exercise while wearing a weighted vest may help prevent hip bone loss in postmenopausal women.

Better Options

Weighted vests are safer than any weighted clothing options.

For example, strapping on wrist, ankle, hand, or ankle weights places direct stress on the area applied. This not only increases injury risk but also impacts the way you run.

On the other hand, as I alluded to earlier, a weighted vest load is centered on your body. This allows for a better load distribution throughout your body which helps you maintain a proper posture.

The Downsides Of Using A Weighted Vest For Training

Just like any exercise equipment, weighted vests have certain downsides as well, which are key to pay attention to.

All in all, the risk degree depends on how you use the weighted vest.

Bad Form And Injuries

The main risk is that training with your technique. Bad exercise forms, such as weak posture, curved back, or whatever, can strain your muscles and joints and likely cause a tear or injury under the extra weight.

Not only that, strapping too much weight too soon could put stress on your muscles and joints before they can adapt, which results in injury. Bad form combine with weight does your spine no good. Your natural spine curvatures are designed to hold a certain load, but with bad form, the curvatures ain’t there anymore. Back pain is the main symptom.

What’s more?

A weighted vest may also throw you out of balance if you do not have it properly secured.

Get the technique first. Once you have, move to heavier loads. Don’t put the cart before the horse. It doesn’t work that way in the real world. Sorry!

Make Injuries Worse

Using a weighted vest can backfire if you have any current issues in your weight-bearing joints and muscles.

The added load may exacerbate existing conditions, and you don’t want that. This might be a back injury, knee pain, or whatever

Still want to use a weighted vest? Then at the very least, get the green light from your doctor or simply use a lightweight. Stop whenever you feel the pain getting worse.

Not For Everyone

Although weighted vests have a to offer, they’re not everyone. In fact, you can only start using a weighted vet once you already a base and want more from your workouts.

Wearing a weighted vest can stress your cardiovascular and musculature system—the reason why it works in the first place.

Keep in mind that if you have a history of hips, knees, feet, or ankle injuries, every additional pound puts more stress on those joints, which, in turn, increases injury risk. So tread carefully.

How To Choose The Best Weighted Vest for Running

There are various products on the market, and each one of them has specific designs to suit different training goals.

Some brands tend to be unisex, some feature adjustable straps that can be customized according to the user’s preferences, whereas others are available in a one-size-fits-all style

So how do you make sense out of all this? Keep on reading.

Here are a few of the measures for choosing the best weight vest for you.

How Heavy Should a Weighted Vest be For Running

If this is your first time using a weighted vest, start small.

There is a reason why weighted vests come in various weight options, ranging from 1o pound to over 80 pounds. Everyone has different needs and training goals—runners are no exception.

Pick a load that will push you but still allows you to stay within your fitness skill.

When starting out, I’d recommend a vest of 5 to 10 pounds for both HIIT training and running.

Have no idea where to start?

• Get a weighted vest that’s five percent of your weight. For example, if you weigh 160 pounds, that roughly eight 8 to 12 pounds.
• Strap it on and hop on a treadmill and start jogging at a mild speed for 15 to 20 minutes, then see.

This will help make sure that your speed and intensity stay consistent. It also provides you the opportunity to work on your breathing while using a vest, which is a skill in itself.

When using a weighted vest, you will want to learn how to breathe with the added load on your chest and core, so it is better to do it in a safe and controlled environment.

As long as you stay within a low to mild training intensity, feel free to use the weighted vest throughout your workout.

Keep in mind that weighted vests are workout equipment, not torture devices.

Get The Right Fit

Improper fit is a common cause of injury.

So before you go sprinting or perform bodyweight exercises in a weighted vest, be sure to get the right fit. The vest should sit snugly to your body, snug but not too tight that it restricts breathing or movement.

It should not, at any moment, bounce around too much while you exercise.

What’s more?

The weight should also feel equally distributed over your torso and trunk.

All in all, I’d recommend that get an adjustable weighted vest. These work very well thanks to the straps allow you to adjust the weighted vest exactly to your body shape.

Just like when you buy running shoes, when shopping for a weighted vest, try on different shapes and styles and see which one fits the best.

Based on Activity

You can follow these recommendations based on activity type.

For Running

When it comes to running a weighted vest, you’ll want a vest of lower weight capacity and with reflective material.

As a rule, start out with a vest at 5 percent of your total body weight.

I’d recommend wearing one during a long walk to figure out if you can handle the cardio load before you start adding it to your runs.

What’s more?

Choose a compact weighted vest that fits snugly when walking, jogging, and running. It should also allow for a wide range of motion.

For Bodyweight Training

If you are looking for a vest designed for building muscle and strength training, your best option is to go for an adjustable weighted vest that you can grow into.

The vest should feature a slender design and plenty of ventilation, so you don’t draw in your own sweat while exercising. It should also feature plenty of pockets and weights for added resistance.

The durability of the vest material is another important factor to consider.

Just keep in mind that these usually tend to be less comfortable to wear for a long time.

You will likely get more bang with a vest that tops out at about 80 pounds.

Secure The Weight

The last thing you want when using a weight vest is to get knocked off and lose your balance. This often occurs if the weighted vest is not preload and the load isn’t evenly spread on various parts of your torso and trunk.

To prevent this, make sure that the weight is properly secure and evenly distributed around your body. Any shifting or jerking of the weight while training could trip you over and result in injury. And you don’t want that.

Consider Your Body Type

As I explained earlier, weighted vests feature various designs and styles. Some are made for thinner trainees, while others are made for people with broader and wider shoulders. Pick the one that suits your body type.

What’s more?

Some weighted vests are made especially for women’s breasts and curves.

Pay attention to design and dimensions. This is key for your comfort and proper range of motion.

If you’re a woman, consider getting an X design weighted vest as this will better support your chest nicely and are ideal for optimal range of motion. Make sure that the vest doesn’t smother your breasts. Any excess fat jiggling around your armpit or over your breast indicates improper fit.

Material

When choosing a weighted vest, make sure it’s made of material that can withstand wear and tear.

As a rule, the vest should be both sweat and tear-resistant.

Worried about sweating? Choose a weighted vest with more ventilation and breathability.

All in all, a thinner weighted vest that covers less of your torso will ensure that you stay relatively dry and comfortable during training.

Listen to your body

At the end of the day, the best thing you can do to prevent injury is to pay attention to your body.

If something feels—or seems—off, stop doing it.  Consult your doctor if you have any chronic muscle or joint pains. Better be safe than sorry.

How To Use it

You got many options when it comes to training with a weighted vest—you can walk, run, sprint, or simply do bodyweight exercises such as pull-ups, push-ups, etc.

Here are three weighted vest workout routines to try.

The Weighted Vest Sprint Workout

Looking to increase your running speed? Then here’s how to use a weighted vest to help you achieve exactly that.

First, begin with a proper 10-minute dynamic warm-up. Some of you might need more time for warm-up, take your time. Then, without using the vest, perform a 2-3 sprint at maximum speed for 20-30 seconds.

Next, put on the vest and perform 4-5 sprints, running as fast as you can, for 20-30 seconds.  Then perform two more sprints but without the added weight (can you feel the difference?).

Finish the workout with a 5-minute slow jog cool down to bring your heart down to normal.

And that’s it.

Start with a weight that’s heavy enough to be challenging, but make sure it doesn’t move around.

As you get stronger, slowly add the smelly amount of weight—just make sure to keep good form the entire time.

The Weighted Vest CrossFit WOD

I believe a huge part of weighted vest success can be credited to the rise of CrossFit training programs over the last few years.

That’s why I have decided to add this CrossFit workout.

Perform the following exercises while using a weighted vest, and do as many as you can in 30 minutes. Record your rep count and try to beat it next time.

• 200-meter run
• 20 push-ups
• 30 squats
• Max pull-up
• Ten burpees

Weighted Vest Long Walks

If you have never used a weighted vest before, your best course of action is to strap one on a walk or hike. By doing this, you will get your body used to the added load without compromising your form.

Focus on using proper arm motion and a more powerful stride. Your walking form is vital

How far you go depends on your pace and fitness level. I’d suggest 45 to 60 minutes if you are just starting out. Do more if you can do more but remember to stay safe throughout. Don’t chew more than you can swallow.

What’s more?

Focus on your core. All of your movement should generate from the core, so you should keep it activated while you walk—or perform any other form of exercise. Core activation will ease the work on your spine.

How To Choose The Best Weighted Vest for Running – The Conclusion

There you have it! Adding weight vest training to your workout routine shouldn’t be that complicated. It’s just a matter of choosing the best weight vest, then following sensible training guidelines with progression. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Running is a sport that mainly uses the legs.

That’s why overuse running injuries are lower extremity injuries, such as runners knee, shin splints, plantar fasciitis, and the rest.

However, train long (and hard) enough, and you’ll notice that your upper body, especially your neck and shoulders, is sore or painful during a run or the day after.

So what gives? Isn’t running a lower body exercise per excellence?

Yes and no. Although your lower body does most of the work while running, your upper body is also an important piece of the puzzle.

As a result, if you’re feeling any sort of soreness or pain in your neck and shoulders while running, know that there are many (running and non-running) causes that you need to address promptly if you’re serious about staying pain-free for the long haul.

So, what’s causing this pain in the neck while running? And most importantly, how to stop and prevent it?

That’s where today’s post comes in handy.

Top 6 Causes Of Neck Pain While Running

In this article, I’ll delve into the top 6 reasons you could be feeling neck and shoulder pain during and after running as well as how to prevent it from returning in the future.

Sounds great?

Let’s get started.

1. Weak Posture

One of the most common causes of neck pain while running is attributed to poor posture. This is not only true during running but during other activities as well.

This one is especially common in runners who work long hard at the office joins or spend the majority of their time behind a desk.

Being behind a desk often requires sitting with the head forward, chin down, and back arched. This weak posture, known as forward head posture, translates into your running form.

Add in the impact forces of logging the miles, and the weak posture can indirectly contribute to neck and shoulder pain, specifically irritate your cervical spine indirectly by changing the center of gravity.

The Fix

To prevent weak posture, try running with a neutral neck—a position in which all muscles are working optimally to counteract loading. In fact, you should be maintaining this posture no matter what exercise you’re doing.

Your head should be balanced directly over your spine, making sure it’s not cocked or leaning forward to one side or the other.

Your shoulders should be nearly level and pressed down your back instead of being hunched.

That’s not the whole story. There are also plenty of exercises to help strengthen the muscles of your neck, which, in turn, helps keep your neck in proper alignment.

Additionally, make your workstation as ergonomic as possible. Set up your computer screen to eye level and keep your foot supported on the ground.

For more reading on office ergonomics, check the following posts:

• Post 1
• Post 2
• Post 3

2. Clenching Your Fists

Clenching your fists while running creates tension that travels up your forearm and upper arm and into your trapezius muscled and neck.

The more miles you log in, the more stress and strain you produce in your arms. Also, don’t forget about the bouncing factor.

Log in enough miles, and this tension can cause place drastic stress on your arms, shoulders, and neck, which impacts how you run.

The Fix

If you start feeling tensed up in the shoulders or the neck while running, try and relax your hands and let them hang.

Imagine you have a butterfly in your palms, but at the same time, you don’t want to crush it.  You can also imagine holding a penny between your forefinger and thumb and don’t want to drop it as you run.

Additional resource – Chiropractor for runners

3. Gazing Down At The Ground

Although the eyes are not talked about much when it comes to running technique, the rest of your body will follow your gaze. Gazing down flexes your neck too.

This causes all sorts of troubles not only in your upper body but in your hips and knees as well.

The Fix

To combat this, tuck your chin in and keep your gaze up toward the horizon while running. By doing this, your body will be directed according to your line of sight.

4. Excessive Pumping OF The Arms

Keeping a proper arm motion is key to your running form.

When you excessively move your arms, you’ll more than likely experience undue strain on your shoulders and neck.

This, again, sets you up for neck and shoulder pain while running.

It’s also a major waster of energy.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Fix

To prevent excessive arm pumping while running, try pulling your shoulders down and back and curving your arms at a 90-degree angle. Then, keep pumping your arms forward and backward from the shoulders.

As a rule, keep the movement smooth, loose, but in control. Keep in mind that the movement is taking place at your shoulder, not your elbow.

Just keep in mind that it takes practice over time to hone your arm swing, but once you have it, it can do wonders for your running form.

I’ve already described in length what a proper arm swing should look like on my blog, and I believe it’s an integral part of proper running form.

Additional Resource -Your guide to jaw pain while running

5. Your Body is Dehydrated

This may surprise you, but dehydration is a common culprit of both neck stiffness and neck pain.

When your body is dehydrated, your muscles, ligaments, and tendons get tighter, which can lead contribute to neck pain.

Additionally, dehydration can also cause a headache. This results in tension, and most of it builds up in the neck and shoulders, causing “you know what.”

What’s more?

Staying well-hydrated can help prevent cervical disc degeneration, which is a common cause of neck pain. Your spine discs consist mostly of water and collagen.

Drinking enough water keeps the discs between your spine’s vertebrae well lubricated—key for maintaining disc height and spinal alignment. Thus, the weight distribution will be even.

The Fix

Drink plenty of water throughout the day. This should help keep your body well hydrated not only around your runs but throughout the day.

At the very least, shoot for eight large glasses of water per day. Drink more on heavier training days or during the summer.

Running in the morning? You’re more likely to wake up lacking fluid, so hydrate before you head out the door. Make sure you check your urine color as a standard hydration check.

Take water with you for runs exceeding one hour. This is especially the case if you’re running in hot and/or humid conditions.

Additional resource – Common cause of lower leg pain after running

6. A Running/Athletic injury

Another culprit behind neck pain while running is when you have actually hurt your neck—or the muscles and joints surrounding it—while doing something else.

This can be an acute injury such as lifting a heavy object or throwing a ball or overuse injury while sitting or working for long hours in bad posture in front of a computer.

Other (non-running related) causes of neck pain may include:

• Arthritis of the neck, such as rheumatoid arthritis or osteoarthritis.
• Meningitis, which is the infection of the lining of the spinal cord and the brain.
• Spinal stenosis, which refers to the narrowing of the spinal canal.
• Simple neck strain, often caused by sitting too long at a computer, sleeping in an improper position, etc.
• Ruptured cervical disc, which happens when the disc between the bones of your neck protrudes from its normal position.
• And so much more.

Your doctor can help with this.

The Fix

First, see if keeping proper posture while running helps to soothe pain, but more than often, you might have to take a few days off the running track to give your body the chance to heal. Or take your regular prescribed medication in case you have an ongoing condition.

If it’s not the case, then check the following tip.

When to See a Doctor for Neck Pain

In case all of the above has failed to soothe your symptoms, it’s time to seek medical help.

Still not feeling any relief in spite of taking some of the above measures? Then it’s time to consult your doctor or physical therapist.

This is especially the case if your neck pain hasn’t subsided within a couple of weeks.

In fact, seek medical help if you’re suffering from any of the following symptoms:

• Numbness, needles, pins, or weakness that gets worse in one or both arms.
• Constant headache with squeezed sensation behind your neck and scalp.
• Experiencing ringing in your ears, blurred vision, or dizziness that doesn’t subside within 48 hours.
• Have balance or coordination issues since your neck pain has started.

Additional Resource – Here’s how to use KT Tape for runners knee.

Neck Pain While Running – The Conclusion

There you have it. If you’re suffering from shoulder or neck pain while running, today’s post should have provided more than an answer to what’s ailing you. Please take care of yourself and don’t neglect any kind of problem—neck pain is no exception.

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

In the meantime, thank you for dropping by.

Keep running strong.

Track workouts are a great way to take your running to the next level—whether working on conditioning or trying to smash a new 5K PR.

But here’s the thing: You need to know how far you’re running on the track to get the most out of it.

Overall, running one mile on the track equal four laps, but this general rule may not apply for all tracks out here.

So, let’s break down how many laps around a track equal a mile and get you running smarter, not just harder.

Quick Quiz: Are You Track Savvy?

Before we dive into the specifics, let’s start with a fun little quiz to test your track knowledge:

1. Does running three laps around a 400-meter track equal one mile?
2. Does running seven laps in lane 3 equal two miles?
3. Is a straightaway 100 meters long?
4. Are all lanes on a track the same distance?
5. Is a “metric mile” 1500 meters?

Here are the answers:

1. No
2. No
3. Yes
4. No
5. Yes

How did you do? If you nailed it, awesome!

If not, don’t worry—we’ll cover everything you need to know about track distances right now.

So, How Many Laps Is a Mile?

If you’ve ever laced up your shoes and headed to a standard outdoor track, you’ve probably noticed it’s divided into lanes.

Most tracks, especially those used for races and serious training, are 400 meters around the innermost lane (Lane 1). That’s just over a quarter of a mile.

Since a mile is approximately 1,609 meters, you’ll need to run four laps around a standard track in Lane 1 to hit that mile mark.

Simple, right?

But things get tricky here: not all lanes are created equal.

The farther out you move from Lane 1, the longer your lap becomes. So, if you’re in Lane 8, you’ll cover more ground per lap than the person hugging the inside in Lane 1.

When I started track workouts, I was all about running in the outer lanes to avoid crowding. Little did I know, I added a few extra meters to every lap without realizing it!

Let me explain more.

Breaking Down Track Lanes and Distances

The standard track has eight lanes, each adding roughly 7 to 8 meters to your lap distance.

So while Lane 1 is exactly 400 meters, by the time you’re out in Lane 8, you’re running 453.7 meters per lap.

It’s not a huge difference for a casual workout, but it adds up fast if you’re doing timed intervals or trying to hit specific distances.

Here’s a handy guide showing the distance you’ll cover in each lane:

• Lane 1 – 400.0 meters
• Lane 2 – 407.7 meters
• Lane 3 – 415.3 meters
• Lane 4 – 423.0 meters
• Lane 5 – 430.7 meters
• Lane 6 – 438.3 meters
• Lane 7 – 446.0 meters
• Lane 8 – 453.7 meters

Choosing the right lane helps you hit your goals, especially for speed or distance-focused workouts. Trust me, I’ve learned the hard way that those extra meters can mess with your pacing if you’re not paying attention.

Common Track Distances You Should Know

Understanding the basic track distances can really improve your workouts. Here’s a quick cheat sheet:

• 100 meters – The length of one straightaway, great for sprints.
• 200 meters – Half a lap around the track.
• 400 meters – One full lap, or about a quarter of a mile.
• 800 meters – Two laps, roughly half a mile.
• 1200 meters – Three laps, or about three-quarters of a mile.
• 1600 meters – Four laps, just about one mile.

If you’re like me, and you love interval training, knowing these distances helps you plan your workouts more efficiently. It can be frustrating to finish a lap and find out you misjudged the distance

If you’re curious about track rules and distances, here are some resources

• The USAF
• The US track & Field website.
• The Wikipedia guide to USA Track & Field
• The History of Track and Field
• Track running workouts to try.
• Track running etiquette. 

Laps to Distances: A Quick Reference Chart

To help you visualize how many laps to complete for different running distances, here’s a handy comparison chart.

Why Track Workouts Matter for Runners

I know what some of you are thinking—why bother with a track when you can just run on the road or trails? Well, here’s why I think track workouts are worth the effort.

1. Precision: Tracks are measured down to the meter, so there’s no guesswork involved. Whether training for a 5K or a marathon, you can run exact distances at controlled speeds.
2. Controlled Environment: There’s no traffic, uneven pavement, or hills. A track is flat and consistent, making tracking your progress easier (pun intended).
3. Great for Speed Work: For speed work, tracks let you concentrate on pace without interruptions.

When I started using the track for speed sessions, I saw my times drop noticeably within a few weeks. Plus, there’s something about a track that makes you push just a little harder—it’s a mental game as much as a physical one.

How to Use the Track to Improve Your Running

Once you understand the running track distances, it’s time to get to work.

Here are a couple of track workouts that have been game-changers for me:

• 400-Meter Repeats: Run one lap at 85-90% effort, followed by a 200-meter jog or walk. Repeat for 6 to 8 laps. This workout builds speed and stamina. I’ve found that it also helps improve my pacing for races, especially during that last-mile push.
• 800-Meter Intervals: Run two laps at a hard but sustainable pace, then rest for two minutes. Do this 4 to 6 times. This workout is great for building endurance and mental toughness—especially if you’re training for a longer race.
• Mile Time Trial: Every few weeks, run a mile (four laps) at your maximum effort to gauge your fitness. It’s a great way to see how your training is paying off.

Optimizing Your Track Workouts

To run your best laps on a track, here are some quick tips to keep in mind:

• Warm Up Properly: Spend at least 10-15 minutes warming up with dynamic stretches and easy jogging to prepare your muscles for the workout ahead.
• Stay Hydrated: Keep a water bottle nearby and remember to hydrate before, during, and after your workout, especially on warmer days.
• Mix Up Your Workouts: Include a variety of workouts—intervals, tempo runs, and long runs—to keep your training fresh and engaging.
• Use a Stopwatch or Tracker: Keep track of your lap times to monitor your progress and set new goals. Let’s talk more about this one.

Simple Tools and Apps for Accurate Lap Tracking

If you’re serious about getting the most out of your track workouts, then I urge to keep an accurate count of your laps. Here are some handy tools and techniques to help you track your distance effortlessly:

Fitness Watches with Track Mode

Many modern fitness watches now come equipped with a track-specific mode designed for lap counting and distance measurement. This feature automatically detects each lap you complete, making it easy to focus on your workout without worrying about manual counting. Some popular options include:

• Garmin Forerunner Series: Known for their accuracy and durability.
• Polar Vantage Series: Great for heart rate monitoring alongside lap tracking.
• Apple Watch: Offers various fitness tracking options, including lap counting features.

Lap-Counting Apps or Stopwatch

If you don’t have a fitness watch, you can still keep track of your laps using simple technology. Consider setting up a timer on your phone or downloading a lap-counting app that will buzz each time you complete a lap. Here are a couple of options to check out:

• Runkeeper: This app not only tracks your laps but also provides pace and distance information.
• Lap Counter: A straightforward app that lets you tap to count each lap, perfect for interval training.

Practical Lap-Counting Techniques

For those who prefer low-tech solutions, here are some effective strategies to track your laps:

• Wristband Trick: Wear four wristbands on one wrist. Each time you complete a lap, move one to the other wrist. This visual method keeps track of your laps without any distractions.
• Handheld Lap Counter: Bring a small handheld clicker to the track. With each lap you complete, click it once. This simple device ensures you don’t lose count, especially during intense interval training sessions.

By using these tools and techniques, you can focus more on your performance and less on counting laps. Whether you’re working on speed, endurance, or preparing for a race, staying organized and tracking your progress will enhance your training experience!

Join the Conversation!

I’d love to hear from you! Share your experiences with track workouts in the comments below.

Do you have a favorite interval workout or a personal challenge you’re working on?

Maybe you’ve found a great way to mix up your routine on the track. Your insights can inspire others in our community, and together we can all learn and grow as runners!

By incorporating these tips and sharing your journey, we can build a supportive and engaging community of runners working towards their goals!

Is there a difference between running and jogging?

Can we use the terms exchangeable?

Does it really matter?

If you’re looking for answers to these questions, then know, my friend, you have come to the right place.

When it comes down to it, there’s not much much difference between jogging and running.

After all, you’re simply putting one foot in front of the other at a pace faster than walking but slower than sprinting.

But, if we dig a little bit deeper, there are actually many clear-and-cut differences between jogging and running.

In today’s article, I’ll delve into some of the main differences (as well as the similarities) between running and jogging to help you better understand which is which.

Sounds great?

Let’s get started

The Similarities Between Running & Jogging

Whether you see yourself as a runner or jogger, both provide plenty of amazing benefits to your body.

Let’s start by sharing what running and jogging have in common.

Although most people may use the terms running and jogging interchangeably, the main common denominator is that they’re forms of cardiovascular training.

Here’s where they overlap:

• Burning calories
• Aiding in weight loss
• Strengthening muscles
• Improving confidence
• Reducing stress
• Building stronger bones
• Outdoor workout gear

Now that we go the similarities out of the way, let’s delve into what sets running and jogging apart.

Running Vs. Jogging – The Pace

Ask the average person on the street about the difference between running and jogging, and they’d likely say that jogging is a slow form of running.

This is, in fact, the main difference.

Jogging, as defined in the running community, is going at a pace of slower than 5 miles per hour or a pace of 1 mile in 12 minutes.

When you jog, you troll along at a more comfortable pace that’s easy enough for you to keep a conversation—or recite the pledge of allegiance—without panting for air.

In fact, you could practically jog for hours as long as you keep your pace under control.

On the other hand, running refers to anything faster than 6 miles per hour.

Running Vs Jogging – Running Is Harder

Although this might be subjective, there’s a reason why jogging “feels” less demanding than running, and it’s because you’ll likely expend more energy on a run than on a jog.

Thanks to the faster pace, running is a more intense form of aerobic training than jogging and therefore takes more effort than jogging.

That’s actually the reason runners tend to be generally fitter than joggers, especially when it comes to cardio endurance and fitness. You can debate me on this another time.

Research out of the journal Scientific Reports revealed that the faster you move, the more energy you expend.

For example, if you run a 7-minute per mile pace, it’ll take you roughly 20 minutes to finish a 5K race. A 10K race with the same pace will you over 40 minutes to complete.

Surveys show that the average running pace for men is 9:03 per mile and the average running pace for women is 10:21 per mile.

So if you’re short on time and looking to get the most out of your workout, you’re better off running hard for 20 minutes instead of an easy jog for the same duration.

Running Vs. Jogging – Calorie Burn

It doesn’t matter whether you jog or run, you’ll be burning calories, but all in all, running burns more per minute than jogging.

That’s, as explained earlier, due to the energy expenditure increase when you pick up the pace. The faster you run, the harder your body works, and the more calories you burn.

For example,

In fact, a 160-pound person will shed about 300 calories jogging at a pace of five miles per hour for 30 minutes.

Up the speed to eight mph, and the same person will burn over 430 calories during the same period of time.

What’s more?

Research shows that sprinting, which is a form of interval training, is far more superior when it comes to burning calories and reducing body fat.

Of course, don’t take my word for it. Research out of the International Journal of Obesity has revealed that high-intensity workouts, such as sprinting, shed a more drastic amount of total body mass than steady-state, low-intensity exercises such as jogging.

That’s not the whole story.

Running, especially interval running, produces a more significant workout after-burn or excess post-oxygen consumption—what’s usually referred to as the after-burn.

The more you push your body out of its comfort zone, the more you deplete its fuel stores, and the harder it has to work to restore them—hence the after-burn. This calls for energy and results in continued calorie burn up to 48 hours following the workout.

Additional link – How to perform running strides for beginners

Running Vs. Jogging – The Mindset

The differences between jogging and running extend beyond the physical.

For starters, as far as I can tell, runners tend to be more goal-oriented that love to set goals and go after them. However, joggers adopt a more casual approach. In fact, they might prefer to stick to an easy pace without trying to break any personal record or work on their speed.

This is actually one of the main reasons runners don’t like to call joggers. It’s like telling, “bro, you’re not serious enough about the craft.” That’s the biggest insult to a runner.

Running Vs. Jogging – The Form

Although proper running form is similar, there are a few things that sets jogging from running when it comes to technique.

For starters, jogging comprises more bouncy movements, while running requires a steady rhythm and involves faster arm swings and longer strides.

Runners are also more likely to land the forefoot, keep the knees aligned with your toes, and pump the arms back and forth to generate enough momentum to sustain your speed over a longer distance. The knees may come up more, coupled with a stronger arm swing.

But there’s less action while jogging since you’re going at a slower pace. You won’t need to produce and generate.

While running, you’re also taking a deeper breathe to ensure the delivery of oxygen into your muscles to meet the high demands being placed on your body while running.

The Main Differences Between Jogging and Running – The Conclusion

At the end of the day, both jogging and running have a lot to offer. They both provide immense positive results for your overall physical, mental, and emotional well-being, as well as protect your body from a plethora of chronic diseases.

Whether you decide to choose to run or jog, remember to always start your workouts with a 5-10 minute warm-up to get your body ready for training. Here’s the sequence I recommend.

Then, end the session with a 5-minute cool-down, either as a slow jog or walk, to slowly bring your body back to the pre-workout state.

If you’re a complete beginner and planning to start jogging or running, make sure to first consult your doctor, especially if you have any chronic conditions or a history of athletic injury. It’s always better to err on the side of caution.