Interval Training Mistakes (And How to Fix Them Without Wrecking Your Progress)

Interval training works — no doubt about it.
But only if you don’t sabotage yourself.

I’ve coached runners for over a decade, and I’ve messed up plenty myself.
The truth? Most people don’t screw up because they’re lazy — they mess up because they’re either too eager or just following bad advice.

So here’s the no-fluff breakdown of the biggest interval training mistakes I see over and over…
and how to fix them before they derail your gains.

1. Blasting Out Too Fast (aka The Crash-and-Burn Special)

This one’s at the top for a reason.
Too many runners treat the first rep like a 100m sprint — all out, no control — then wonder why they’re dragging through the rest.

That “fly and die” routine? It kills the purpose of the workout.
You spend less time in the right pace zone and more time just surviving.

I’ve seen it a hundred times. Heck, I’ve done it.
You nail the first 400m feeling like a beast, then by rep #5, you’re bargaining with your watch and praying for mercy.

The Fix:
Start smarter. Lock in on consistent pacing.
Slight negative splits are gold — finish strong, not crawling.

If your workout says 8×400m at 90 seconds, stay within 1–2 seconds of that target.
If your first rep clocks in at 1:20, that’s not “crushing it” — that’s ego.
Save the hero pace for race day.

💬 What’s your go-to pacing trick for intervals?

2. Messing Up Recovery (or Just Skipping It Altogether)

Some runners rush through recoveries like it’s a punishment. Others jog so slow it looks like a zombie shuffle.
Neither works.

Recovery is part of the workout — not a breather, not a nap, but a reset so you can hit the next rep hard.

Coach Matt Fitzgerald put it best:
If you can’t hold your planned recovery pace toward the end, your intervals were too aggressive. Period.

The Fix:
Use the recovery wisely. A slow jog or brisk walk works.
You don’t need to feel fresh — just fresh enough.

Rule of thumb:
Aim to feel 50–70% recovered before the next rep.

If you start needing to walk all your recoveries when you planned to jog, either ease up the pace or extend your recovery a bit.
Recovery isn’t weakness — it’s strategy.

💬 Do you jog, walk, or pray during your recoveries?

3. Skipping the Warm-Up (Then Wondering Why You Pulled a Hammy)

This one still baffles me.
Runners jump out of the car, slap on a watch, and start sprinting like they’re late for a flight.

That’s not training — that’s begging for injury.

I’ve had runners message me asking why their hamstrings felt tight mid-workout…
and when I ask if they warmed up, it’s crickets.

The Fix:
Always. Warm. Up.

Start with 5–15 minutes of easy jogging, toss in some leg swings, high knees, and a few strides.
You want to break a sweat before you break the speed barrier.

If your first rep feels stiff, hit pause, loosen up, then go again.

💬 How long do you usually warm up before speed work? Be honest.

4. Doing Too Much, Too Soon (aka The “More Must Be Better” Trap)

I love enthusiasm. I do. But interval workouts are not all-you-can-eat buffets. I’ve seen runners copy elite workouts like 10×800m before they’ve even mastered 4×400m. The result? Sore legs, zero progress, and sometimes injury.

The Fix: Respect where you’re at. Start with just one interval session a week. Keep total speed work volume reasonable — about 2 miles’ worth for newbies, 4–5 miles for experienced folks. Give yourself 48+ hours between hard sessions. This stuff builds over time — not overnight.

Back when I started, I thought doubling the reps would get me fitter faster. It didn’t. It got me benched with an overuse injury.

💬 Ever overcooked a workout thinking it would give you superpowers? What happened?

5. Letting Form Go to Trash Mid-Workout

When the pace gets spicy, form often goes out the window. I’ve seen runners flailing their arms like they’re in a mosh pit, overstriding, and tightening every muscle like they’re trying to squeeze out more speed with their face.

But bad form during speed work = reinforcing sloppy mechanics = higher injury risk. Not worth it.

The Fix: Do mental form checks mid-rep. Ask yourself: “Are my shoulders relaxed? Is my stride short and snappy? Am I landing under my body?” Keep your arms compact. Run tall. If your form falls apart, slow down a little — not a full gear shift, just enough to run smooth again. Good mechanics at 90% is more useful than ugly effort at 105%.

And if you really want to improve form? Add strides on your easy days. They teach you how to move fast without falling apart.

💬 What’s your go-to form cue when things get messy mid-interval?

Don’t Be a Slave to the Watch (Or Blind to It Either)

Here’s the deal: some runners go into intervals completely winging it—no timing, no pacing, just vibes. Others? They obsess over their splits like their life depends on hitting that exact 400m time. Both camps run into trouble.

If you’re not paying attention to pace at all, you might be running way too easy or redlining without knowing it. On the flip side, if you’re glued to your watch every rep, freaking out over a few seconds, you’ll stress yourself into burnout.

My advice: Use the watch smartly. Check your first rep to see where you’re landing. That’ll help you calibrate. But don’t panic if one split’s off because of wind, fatigue, or a hill. Conditions change. So should your expectations.

I once coached a guy who trained purely by feel, no watch. He swore it made him “free.” Turns out, he was running his intervals slower than his long runs. No joke. Freedom’s great, but structure still matters.

Chasing Intervals but Skipping the Meat

Intervals are exciting. They make you feel fast. They give you numbers to chase. I get the thrill—I’ve been there. But here’s a mistake I see way too often: runners falling in love with speedwork and ditching everything else.

I’ve seen runners bang out 3 speed sessions a week, no easy runs, no long runs, just high-octane grind. Then they hit a wall—either they stop improving or end up sidelined.

Someone on Reddit once said they were doing up to 10×800m during marathon prep—and saw zero benefit. Honestly? Probably because they didn’t have the endurance base to support that kind of work. Intervals without aerobic support are like trying to build a house on sand.

The fix: Use intervals as seasoning, not the whole meal. You need easy runs to build your base, long runs for stamina, and maybe some tempo work to hold steady effort. Intervals are the final touch—the sharpener. Not the engine.

If your interval times aren’t budging, or they feel harder than they should, it might be time to back off the repeats and put more time into base miles or threshold work.

Recover Like It Matters—Because It Does

You can nail the session, but if you skip recovery, it’ll come back to bite you.

I’ve had stretches where I crushed my workouts… and then stayed up till 2 a.m., barely ate anything after, and got lazy with the foam roller. Not surprisingly, I felt like trash two days later.

Intervals are hard. They stress your body. That stress only turns into gains if you give it time and fuel to rebuild.

So here’s your job after intervals: Drink water, get in some carbs and protein, maybe a short stretch or light mobility later that evening. And sleep—good sleep. It’s not optional.

Also, check in with your mind. If you’re dreading interval day to the point of panic, something’s off. Maybe you’re overcooked. Or you’re pushing every session like it’s race day. Pull back. Not every session has to wreck you.

Final Thoughts: Run Smart, Not Just Hard

Intervals should challenge you—but they shouldn’t break you. When done right, you’ll finish tired but proud. Done wrong, you’ll leave the track frustrated, or worse, limping.

Remember: every rep should have a reason. If you’re just going through the motions, it’s time to reassess. Training isn’t just about grinding—it’s about smart execution.

Some runners can handle two interval sessions a week. Others? One is more than enough. Learn what works for you. Your body will tell you—if you’re willing to listen.

Even as a coach, I catch myself going out too hot on the first rep just because my ego’s feeling spicy. We all make mistakes. What matters is learning from them and dialing things in.

Bottom Line:

Interval training is one of the best tools in the toolbox — but like any tool, it works best when used with some know-how. Don’t just run hard. Run smart.

Train with purpose. Rest with intention. And stay honest with yourself — because running doesn’t lie.

Let’s open it up:
What’s the biggest interval mistake you’ve made? How did you fix it? Drop a comment and let’s trade war stories. #intervaltraining

Hydration Vest Mistakes Runners Make (and How to Avoid Them)

Let’s be real—hydration vests are amazing tools. But just strapping one on doesn’t make you a trail ninja.

I’ve seen plenty of runners (including myself) make simple mistakes that turn a long run into a sufferfest. So before you gear up, let’s walk through the biggest screw-ups I’ve seen—and how to sidestep them.

Mistake #1: Not Dialing in the Fit—and Quitting Too Soon

Too many runners give up on vests after one uncomfortable jog. But here’s the truth: most of the time, it’s not the vest—it’s the fit.

A vest isn’t a T-shirt. You have to fine-tune it:

• Tighten the side straps.
• Shift the front buckles.
• Test it loaded.

If it bounces, snug it up. If it chafes, loosen it a bit. Don’t be afraid to stop mid-run and adjust.

I’ve had friends nearly throw their vest in the trash—only to realize they hadn’t even tightened it properly. Once dialed in, it rode like a second skin.

Sometimes the issue isn’t even you—it’s the vest model. Every body is different. If your current one still sucks after tweaks, try a different size or brand. Fit matters more than brand hype.

Quick tip: Do a short test run after any major adjustments. Don’t wait until race day to find out you’ve over-tightened the chest strap and can’t breathe.

Mistake #2: Overpacking Like You’re Hiking Everest

I get it. You’ve got pockets, and they’re begging to be filled. But stuffing every nook “just in case” turns your vest into a portable brick.

Been there. Early on, I was packing like I was trekking the Andes—spare socks, full med kit, three jackets. For a two-hour trail run.

Here’s the fix: Be honest with what you actually need. Look at the distance, terrain, and weather.

• Refill stations? Then don’t start with a gallon of water.
• I’ve carried 2.5L on routes with fountains halfway—pure overkill.
• Same with fuel—don’t pack 10 gels for a 1-hour run.

Bring one extra in case of detours, but don’t go overboard.

After each run, take stock: What did you use? What stayed untouched? If it’s not for emergencies and you didn’t touch it, leave it next time.

Mistake #3: Wearing the Vest… and Still Forgetting to Drink

Just because the water’s strapped to your chest doesn’t mean you’re using it. I’ve seen runners finish long runs with half-full bladders. That’s wasted weight and poor hydration.

Make drinking automatic. I tell my runners:

• Sip every 15–20 minutes.
• Use songs, landmarks, or your watch to remind you.
• If it’s hot or the pace is hard, drink more.

Same goes for food—if you’ve got gels, have a plan (like every 40 minutes). The vest gives you access, but it doesn’t do the work for you.

One of my clients ran a full two hours with barely a sip because he was “saving it.” Save it for what? Use the tools you’re carrying. That’s the whole point.

Mistake #4: Race Day = First Day Wearing It? Rookie Move

Never try something new on race day. You know this already. But it applies double for hydration vests.

That new vest might look slick, but it could shred your shoulders or make your sports drink taste like plastic.

Test the whole system: vest, bottles, bladders, drink mix, pocket setup. Try refilling it mid-run, test the bite valves, see if gels stay in place or bounce out.

I once filled my vest with a homemade drink that foamed up and exploded through the valve. Sticky mess. Zero calories. Total fail.

Moral: Race day should feel like a routine you’ve practiced—not a gear experiment.

Mistake #5: Letting It Rot (a.k.a. Funky Vest Syndrome)

Finish your run, toss the vest in a pile, leave fluid in the flask. Boom: welcome to Mold City. Seen it. Smelled it. Don’t be that runner.

• Rinse your bottles.
• Empty your bladder.
• Hang the vest to dry.

I use a twisted paper towel to prop open the bladder so it dries completely (Nathan taught me that one).

Got sports drink in there? Rinse it, or enjoy the next run with a science experiment in your bottle.

Some runners even freeze their bladder to stop bacteria. Smart move if you don’t want to replace gear every season.

And hey—check for wear. A small tear in a pocket becomes a big problem 20K into a race. Maintenance isn’t glamorous, but it keeps your gear race-ready.

Mistake #6: Ignoring the Early Warning Signs (Until It’s Too Late)

If your vest’s bugging you—even a little—fix it.

That small rub on your neck at mile 2 becomes a bloody welt at mile 22. I’ve made that mistake. Thought “eh, it’s fine,” and finished with raw skin that took days to heal. Should’ve stopped for 30 seconds and moved the strap.

Feel bounce? Chafe? Odd weight distribution? Adjust now. Don’t tough it out and pay later.

Race day is the worst time to “hope it works out.” Stop, fix it, and keep moving. One minute spent adjusting is better than 90 minutes of pain.

Mistake #7: Expecting the Vest to Solve Everything

A vest is a tool—not a fix-all. If you don’t hydrate or fuel smart, it won’t save you.

• Know your sweat rate.
• Know how far you can go without a refill.
• Don’t bank on a stream or fountain being there—it might be dry.

Plan like it’s your job. Hot day? Freeze a bottle or load the vest with ice. Long day out? Fill every pocket and carry extra salt tabs. But do it with purpose. Don’t just fill it because you can.

You’re the engine. The vest is just the toolbox.

Final Word

The hydration vest is a game-changer—if you treat it right.

Learn to fit it properly, pack it smart, and use it like a pro. Respect the gear, and it’ll give you freedom on the trails.

Now you: What’s your biggest hydration vest mistake—or win?

Drop it below. Let’s trade stories and make each other better. #TrailRunningTips 🏞️

If you’re thinking about trying keto, here’s my advice: get real clear on why you’re doing it.

Want to drop some weight? Improve blood sugar? Feel steady energy all day instead of crashing mid-afternoon? Keto might be your thing.

And if you’re an endurance runner—especially marathon or ultra—you might find that once you’re fat-adapted, you stop hitting the wall because your body learns to run off fat like it was built to.

But if you’re more into short bursts—like sprinting or high-power intervals—keto might not be ideal year-round. In those cases, I’ve seen it work best as a reset in the off-season. Then you bring carbs back strategically when it’s time to go full throttle again.

Here’s the thing: if you’re gonna try keto, actually try it. Commit to 6 to 8 weeks. Don’t quit at week two just because you feel sluggish or cranky. That’s part of the transition. You’ve got to give your body time to flip the metabolic switch.

In the end, the “best diet” isn’t the one that sounds cool or gets the most likes on Instagram. It’s the one you can live with.

For me? A mostly-keto approach—with a bit of flexibility—has been my sweet spot. I feel good, I perform well, and I don’t obsess over every gram of carbs. For you, it might be full keto, carb cycling, or something else entirely.

Use this article as a guide, not a rulebook. Here’s what I recommend next:

1. Learn More & Stay Curious

If this stuff clicks with you, dig deeper. I’ve written full breakdowns on running while keto and marathon training on low-carb—you’ll find real examples, meal plans, and training tweaks. The more you understand the “why,” the easier it is to stick with it when things get tough.

2. Find Your People

Keto can feel isolating—especially when everyone around you is downing pasta before races. That’s where community matters. Whether it’s Reddit threads like r/keto_running or r/ketogains, or just a few friends on the same path, find folks to swap stories with. I lurked those forums for months and it helped a ton. Seeing other runners push through the same hurdles? That was motivation gold.

3. Track Your Wins

You don’t need a spreadsheet obsession, but keep tabs on how you’re feeling. Jot down energy levels. Track your weight if that matters to you. Log runs. I noticed that after a couple of months of keto-adaptation, my 10K time dropped—even though I’d been doing less speedwork. I chalk that up to fat loss and metabolic efficiency. Also: no more 3 p.m. energy crashes? That’s a win too.

4. Have a Game Plan

Social dinner with pasta? Big race on the calendar? Think it through. You don’t have to avoid every situation—you just need a plan. I’d often eat a protein-rich meal beforehand or bring something keto-friendly. For race day, I’ve seen folks thrive using MCT oil or small carb boosts mid-race. The strategy will depend on your body, but planning ahead beats winging it.

5. Celebrate the Small Stuff
Made it through your first week? Great—reward yourself (I vote for new socks, not cheesecake). Finished a long run without carbs? That’s huge. Tell someone who gets it. Hit a new low on your scale or improved your blood sugar? Ring the bell. Positive momentum builds discipline—and it keeps the lifestyle fun.

My Challenge to You:

Are you ready to tap into fat-burning mode and see what your body’s truly capable of?

Then go for it. Give keto a proper shot. Save this guide and come back to it when the cravings hit or you start wondering if “keto breath” is a real thing (spoiler: it is).

Most importantly—don’t go it alone.

If you ever need help, want to share your progress, or just feel stuck, I’m here. Comment below or shoot me a message. I’ve coached runners through every stage of this transition—and I’d love to support you too.

Remember: ketosis isn’t the goal. Performance is. Health is. Feeling strong and energized and in control—that’s what we’re after.

So lace up, scramble some eggs, maybe even butter your coffee if that’s your thing—and let’s go.
One step at a time. One keto run at a time.

Q: How often should I do interval training?

A: One to two times a week—that’s the sweet spot for most runners. If you’re just getting into it, start with once a week. More experienced runners chasing a 5K or 10K PR? You can sneak in two sessions, but don’t go wild.

Your body needs downtime to absorb the gains. Think of intervals like lifting heavy at the gym—it tears you down so you can build back stronger. But if you hammer it day after day, you’ll end up overtrained or injured. I’ve made that mistake. Trust me, chasing speed without respecting recovery is like sprinting into a brick wall.

On your non-interval days, keep it easy—zone 2 runs, cross-training, rest. You earn your fitness during recovery, not just while gasping for air on the track.

Q: What’s the best thing to eat before an interval workout?

A: You want fast fuel—carbs with a little protein, something that won’t sit like a rock in your gut. Aim to eat 30 to 60 minutes before your workout.

Here are a few of my go-to snacks before speed sessions:

• Banana with a swipe of peanut butter (simple, classic, effective)
• A small bowl of oatmeal with some nuts or a dash of protein powder
• Greek yogurt with honey and a few berries
• Half a whole-wheat bagel with jam or almond butter

Keep it light—you don’t want to be burping granola during 400m repeats. Also, hydrate early. Even mild dehydration (just 1–2%) can mess with your performance. I usually sip water throughout the morning if I’m training in the afternoon.

Skip the spicy noodles or mystery buffet. Save that for your post-run reward.

Q: How long should each interval be?

A: It depends on what you’re training for. Here’s how I break it down:

• Short (20–60 seconds) – These are the burners. Think all-out sprints, hill blasts, 100m repeats. They’re brutal but build serious leg turnover and power. I use these when I’m sharpening up for 5Ks or just want to jolt the system.
• Medium (1–3 minutes) – The bread and butter for VO2 max training. 400s, 800s, or 2-minute intervals. These suck in the best way. They build speed-endurance and help you hang on when your lungs are begging for mercy.
• Long (3–5+ minutes) – These ride the line between speed and endurance. Mile repeats, 1000s, 5-minute tempo chunks. You’ll be running around 10K pace here, and they’re magic for pushing your lactate threshold higher—aka running faster for longer.

Mix and match based on your goal race. For a half or full marathon, I lean on longer reps and tempo efforts. If you’re gunning for a sub-20 5K, the shorter stuff gets more airtime.

Q: Is it okay to walk during interval training?

A: Hell yes. Especially if you’re new or doing hard efforts.

Walking between reps isn’t weakness—it’s smart. If walking during recovery means you can hit the next rep at full power, do it. I’ve coached beginners who walked between 800s and still got faster. As your fitness builds, you can switch to slow jogging. But don’t rush it.

One runner I worked with told me that just knowing they could walk between intervals made them more willing to push hard during the reps. They often jogged the recoveries anyway. It’s a mental trick—and it works.

Bottom line: Quality reps > jogging recoveries with bad form.

Q: What should I do after an interval workout?

A: Recovery starts as soon as the last rep ends. No skipping cooldown.

I always do 5–10 minutes of easy jogging or walking right after a tough workout. It helps clear out the junk in your legs (like lactate) and keeps you from seizing up like a rusty hinge.

Then? Stretch. Calves, hammies, quads, hip flexors—any area that barked at you during the workout.

Within 30 minutes, get some carbs and protein in. Chocolate milk, smoothie, sandwich—whatever your stomach can handle. Electrolytes too, especially if you’re a sweat monster like me.

Later that day or the next morning, some light foam rolling helps. Or an easy yoga session. The secret weapon? Sleep. That’s when your body rebuilds and levels up. If you treat recovery like part of your training plan—not an afterthought—you’ll bounce back faster and stronger.

Q: Can beginners do interval training?

A: Absolutely—just ease in.

In fact, most beginners start with intervals without realizing it. Ever done run-walk intervals like “jog 2 minutes, walk 1 minute”? That’s interval training!

Early on, it’s about learning to push slightly outside your comfort zone. For example, try picking up the pace for 30 seconds—just until it feels “comfortably hard”—then recover for a couple minutes. Do that 4–6 times in a workout. That’s gold for newbies.

Start small. Maybe only 5–10 minutes of total fast effort inside a 20–30 minute session. Let your body adjust. A study from the Journal of Strength & Conditioning Research found that even beginners benefit from low-dose intervals when done right. You’ll build fitness faster and keep things interesting.

Remember: intervals don’t have to mean death sprints. A “hard” effort for a new runner might be a brisk jog or hill walk—and that’s perfectly fine.

Q: I’m training for a marathon. Do I still need interval training?

A: Yep—but in smaller doses.

Marathons are endurance beasts. Most of your training should be easy running and long runs. But tossing in some interval work? That’s how you build range and make marathon pace feel less scary.

Think tempo intervals, fartleks, Yasso 800s, strides. You’re not doing 100m sprints. You’re training your system to handle speed and sustain effort.

Early in your training cycle, sprinkle in some VO2 max sessions or shorter intervals. Closer to race day, focus more on longer intervals at marathon or half-marathon pace.

Just don’t sacrifice your long runs or recovery for intervals. If you’re already stacking mileage, even one speed session every 10 days can work wonders.

Let’s Hear from You: What’s Your Interval Game Plan?

Got a favorite interval workout? One you love to hate? Mine’s 800m repeats—hurt like hell, but they work.

Drop your experience in the comments. If you’re just starting out, say which workout you’re going to try. Got questions? Ask away. I’ll help you adapt any session to your current level.

Running doesn’t have to be a solo grind. We’re all chasing something—speed, confidence, that feeling of flying.

Let’s chase it together.
Now go hit those intervals—and let me know how it goes.

Yes—Here’s Why You Should Let Go (and How to Do It Right)

Look, treadmills are a great tool—rain, snow, dark outside? No problem. But there’s one bad habit I see over and over again that needs to be addressed:

Holding onto the handrails like they’re life support.

Let me be blunt: unless you have a medical reason or you’re just stepping on for the first time, you shouldn’t be holding on. Not while walking. Not while running. And definitely not while grinding through an incline like it’s Everest.

If you’re gripping the rails, you’re not running—you’re pretending to run. And it’s holding you back more than you think.

Should You Hold the Treadmill Rails?

In almost every case? No.

The handrails are there for safety—starting, stopping, or emergency balance. Not for continuous use. And definitely not for leaning back while walking uphill like you’re water skiing indoors.

Sure, holding on feels easier. That’s the problem. It’s easier because you’re taking load off your legs, off your core, and off your posture. You’re cheating the system. And eventually, your form—and your results—pay the price.

“The treadmill isn’t a walker,” one coach told me. “So stop treating it like one.”

Why Holding On Hurts More Than It Helps

Let’s break this down like a coach would:

1. Posture Goes to Hell

Holding on changes everything from your shoulders to your hips. Most people lean back or hunch forward, which puts your spine in a weird angle—not your natural running form.

A study out of Delaware showed that even light handrail use messes with your trunk angle. So imagine what a full death-grip does.

2. You Lose Core Engagement

Your core is supposed to stabilize you with every stride. But when you’re hanging on, guess what?
Your arms are doing the stabilizing, and your abs go on vacation.

Running without core activation is like trying to drive a car with no steering wheel—it won’t end well.

3. Your Stride Falls Apart

Holding on shortens your stride. Period. You take choppier steps, don’t lift your knees right, and you barely push off.

Your glutes? Sleeping. Your hips? Not opening up.
It’s like running with the brakes on—you’re burning time, not calories.

4. Shoulder and Neck Tension Build Up

Clutching the rails = tight shoulders and a stiff neck. I’ve seen runners finish treadmill workouts and complain of headaches—not from the run, but from how they were hunched up the whole time.

Your arms are meant to swing freely when you run. Locking them in ruins your rhythm and builds tension where you don’t want it.

5. You’re Cheating Your Legs

Especially on an incline—holding on unloads your body weight.
Translation? Your legs aren’t working nearly as hard. That steep walk you’re proud of? It just became a light stroll.

No glute activation. Minimal hamstring effort. Your posterior chain—the engine room for runners—is getting robbed.

Stop Holding the Treadmill Rails — Here’s Why (and When It’s Okay)

Let’s get real: holding onto the treadmill might feel safer… but in most cases, it’s doing you more harm than good. If you’re gripping the rails like your life depends on it, chances are you’re cutting your workout short in more ways than one.

That doesn’t mean you’re weak or doing it all wrong — a lot of beginners (and even seasoned runners) do this. But if your goal is to get stronger, fitter, or run with better form, you’ve got to let go.

False Effort: The Calorie Burn Lie

Think that intense uphill grind at 10% incline is torching calories? If you’re holding on — think again.

Holding the rails can slash your actual calorie burn by up to 30%. That’s not a small number. A study even found that walking at a 10% incline with hands on burned the same as walking at a 5% incline hands-free. That’s a huge gap — and a reality check.

Holding on also takes the load off your legs and core. You’re not really building the strength you think you are. The treadmill might tell you “400 calories burned” — but your body knows you used a crutch.

You’re Losing Balance Skills, Too

Here’s something a lot of people don’t realize: running is basically a series of controlled one-legged balances. Each stride, you’re briefly on one foot. That’s how your body learns coordination, control, and rhythm.

When you constantly hold the rails, you rob your body of the chance to develop that balance. Your proprioception (your sense of body position) doesn’t get trained. So if you suddenly let go mid-workout? You feel wobbly — not because you’re clumsy, but because you never trained without the assist.

Think of it this way: you don’t hold onto a wall when walking outside. Why do it on a treadmill?

Risk of Injury Goes Up (Not Down)

This might surprise you — but holding on doesn’t always keep you safer. In fact, it can create a chain of bad mechanics:

• Heel striking too far in front
• Locked knees
• Hips tilted back
• Back strain from leaning or reaching forward
• Shoulders and arms raised awkwardly

It messes with your natural posture. And when you increase the speed or incline while hanging on? Now you’re really asking for trouble. If your grip slips, you could go flying — literally.

One gym-goer put it perfectly: “I watched someone sprint while holding the console like it was a cliff edge. If you can’t keep up without holding on, it’s too fast. Period.”

Why People Hold On — And When It’s Okay (Briefly)

Let’s be fair. If you’re new to the treadmill or nervous about falling, holding on might feel like the only way to stay upright. That’s okay — for now. But it should be a stepping stone, not your forever plan.

Common reasons people hold on:

• Fear of falling: Totally normal. Start slow. Let your confidence grow.
• Getting used to the machine: If you’ve never run on a moving surface, it’s weird at first. The rails are training wheels — but don’t get stuck on them.

If holding the rails is what gets you on the treadmill in the first place? That’s a win. Just don’t stay there. Your balance, form, and fitness will all improve once you take that next step.

Holding Onto the Treadmill: When It’s OK, and When to Let Go

Let’s get this out of the way up front: if you’re holding onto the treadmill for dear life, you’re probably working too hard for your current fitness level. That might sting a little, but it’s the truth.

Still, there’s more to the story — and exceptions matter. Let’s break it down.

Why People Hold On (and When It’s a Problem)

High Speed or Crazy Incline

Cranked the incline to 15% for a power walk? Or doing sprint intervals at a speed that makes your knees buckle? Naturally, your hands shoot to the rails for survival.

But here’s the deal: if you can’t do it hands-free, it’s too intense. You’re not getting the full benefit if you’re leaning back or supporting half your weight with your arms.

One Redditor put it perfectly: “Big dudes gripping the rails at 15% incline—barely moving—thinking they’re crushing calories. They’re not.”

Want more results? Lower the incline and let go.

The only time grabbing the rail is acceptable during a tough interval is a quick touch for balance during sudden incline changes — not full-on white-knuckle gripping. And even then, aim to wean that habit out.

Medical, Balance, or Rehab Needs

Here’s where holding on is legit:

• Older adults or people with balance issues (like after brain surgery or inner ear conditions)
• Injury rehab, where PTs recommend light contact for gait confidence
• Neurological conditions or proprioceptive issues where sensing the ground is impaired
• Severe obesity or frailty, where falls are a real risk

In these cases, holding on is smart — and necessary. Just make sure it’s part of a plan to build independence over time.

As one physical therapist said: “Treadmill + hand support beats the couch every time.”

Confidence & Habit

A lot of people hold on because it feels weird not to. It’s a habit, not a need.

• Group classes like Orangetheory often involve speed/incline shifts that throw off coordination
• New treadmill users don’t trust their balance
• Some lightly rest their hands or wrists “just in case”

That’s fine as a starting point. But the goal is to get your full stride back — arms swinging naturally, body upright, and all your weight in your legs.

How to Stop Holding On (Safely)

You don’t have to quit cold turkey. Here’s how to build confidence and break the rail grip habit, one step at a time.

Finger by Finger

Start with your usual grip, then slowly back off:

• Go from full grip → light grip
• Light grip → fingertips only
• Fingertips → “boop” the rail once per stride
• Then try hovering your hands for a few seconds
• Eventually, let go completely

One runner said she beat her fear by tapping the rails lightly on every step until she forgot she was doing it. Small wins matter.

Dial Down Speed and Incline

Here’s the golden rule:
If you can’t do it hands-free, the setting is too hard.

• Walking at 4.2 mph but gripping the rails? Try 3.5 or 3.0 and let go.
• Max incline power-walking? Try 3–5% instead of 12–15%.
• Running sprints at 9 mph while hanging on? Try 7.5 with clean form first.

You’ll probably find you’re breathing just as hard, because now your whole body is working, not just your legs while your hands do half the job.

Let your form drive the intensity. If you’re hunched, leaning back, or dragging your feet, that’s a sign to scale it down.

The right speed = the one where you can move with good posture and no death grip.

Final Thought: Let Go (Literally and Mentally)

Holding on is usually a crutch—not a requirement. The treadmill becomes a much better training tool when you let your arms swing, use proper form, and let your core do its job.

If you’re coming back from injury or dealing with medical stuff, do what you need to stay upright and safe. No shame in that. But if you’re healthy and just holding on out of habit? It’s time to break free.

Start small. Train your brain. Build balance. Let your stride open up.
You’ll move better, burn more, and feel stronger—guaranteed.

👊 Coming up next: how to train your balance, posture, and confidence off the treadmill—so you show up stronger when you’re back on it.

How to Break the Habit of Holding the Treadmill Rails (Safely)

If you’ve ever caught yourself white-knuckling the treadmill rails just to stay steady, you’re not alone. Whether it’s out of fear, balance issues, or habit, holding on can compromise your posture, reduce the effectiveness of your workout, and even lead to injury over time.

The good news? You don’t have to go cold turkey. Here’s how to transition safely and confidently to hands-free treadmill walking or running:

Practice Intervals of Letting Go

You don’t have to ditch the rails all at once. Start by alternating between holding and letting go in short intervals. For example:

• Walk hands-free for 30 seconds, then hold lightly for 30 seconds.
• Or try letting go for as long as you can each minute, then touch briefly if needed.

Gradually increase the time you go hands-free with each workout.

Visual reminders help too—put a sticker on the console that says “Hands Off!” or a symbol that reminds you to stay hands-free.

Before long, those short bursts without holding on will become your new normal.

Focus on Form & Posture

One of the best distractions from the urge to grab the rails is focusing on your running form:

• Stand tall but relaxed: head up, eyes forward, shoulders down.
• Arms bent at 90°, swinging gently at your sides.
• Engage your core—tighten your abs slightly to stabilize your midsection.
• Lean forward slightly from the ankles (not the waist) to stay centered.
• Keep your feet landing under your hips—not in front.

Imagine you’re running outside—no rails there. Mimic that feeling.

💡 Pro tip: Pick a focal point straight ahead. Looking down can throw off your balance and increase the urge to hold on.

Once your posture and stride feel dialed in, you’ll be surprised how natural it feels to go hands-free.

Use the Rails Only for Quick Safety Touches

It’s okay to grab the rails briefly for balance—just use them the right way.

• A light tap to steady yourself? Fine.
• Holding for 20 minutes straight? Not helping.

Think of it like training wheels: use them to get centered again, but then let go.

Definitely use the rails when starting/stopping the machine or if you feel dizzy or off-balance. The goal isn’t “never touch”—it’s touch only when necessary.

Set Realistic Speeds & Progress Gradually

You might be tempted to crank the speed up now that you’re going hands-free. Resist the urge.

Start slow and build up, just like you would with a beginner running plan:

• Add 0.2 mph or 1% incline per week (not both at once).
• If you feel the need to grab the rails again, you moved too fast—dial it back.

Hands-free walking at 4.0 mph is better form and better training than hanging onto the rails at 4.5 mph while leaning back.

Use Tech Aids or Feedback Tools

Some treadmills and smartwatches offer balance metrics or auditory feedback if you drift or step off-center.

Other helpful tools:

• Film yourself (or use a gym mirror) to watch your form.
• Wear the emergency stop clip—it gives peace of mind and lets you focus on your stride, not your fear.
• Try gamifying your session: stay centered and balanced for longer each time.

These tools aren’t required, but they can speed up your confidence.

Proper Treadmill Form (Now That You’ve Let Go)

So you’ve finally stopped holding the rails—good move. Now it’s time to run like you mean it.

Treadmill running should look and feel a lot like outdoor running. But if you’re new to hands-free treadmill training, your body might need a few reminders. Here’s how to dial in your form for smoother, stronger miles on the belt:

1. Stand Tall, Lean Slightly Forward

Run like there’s a string pulling the top of your head up—not slouching, not arched, just tall and aligned.

✅ A slight lean from the ankles (not the waist) is good—it mimics real running posture.
🚫 Don’t lean back or hunch over, especially if you were hanging onto the rails before.

Eyes up. Pick a spot straight ahead—not your feet or the belt. Looking down messes with your balance and posture.

2. Relax Those Shoulders, Swing Those Arms

If your shoulders are tense or creeping toward your ears, you’re wasting energy.

Keep them down and relaxed, chest open.

Arms bent around 90 degrees, swinging front to back—not across your chest.

Hands loose—not clenched. Imagine you’re holding a potato chip you don’t want to break.

💡 Pro tip: Your arms set the rhythm. Let them move in sync with your legs.

3. Engage Your Core—But Don’t Hold Your Breath

Your abs are your stabilizers. Keep them gently braced—like someone’s about to poke your stomach and you’re getting ready.

• Helps keep your hips level
• Prevents lower back sway or wobble
• Supports balance as the belt moves under you

But don’t overdo it. Tighten your core, not your whole body. And breathe—don’t turn yourself into a plank.

4. Land Under Your Hips

Your foot should land under your body, not way out in front.

• Shorten your stride slightly
• Increase your cadence (steps per minute) just a bit
• Think quick, light steps—not big leaps

Don’t worry too much about whether you land heel, midfoot, or forefoot. What matters most is where you land—not how you land.

Let the treadmill belt come to you. You don’t need to reach forward—it’s already moving.

5. Find Your Center & Stay There

Without rails, your positioning tells the story.

• Drifting too far back? Speed’s probably too high.
• Hugging the console? You might be overstriding or running too slow.

🎯 Aim to stay centered, maybe slightly forward on the belt. Some treadmills even have markings to help. Use them.

And remember: form over ego. If you’re flailing just to hit a certain pace, dial it back. Smooth beats fast, every time.

Mastering the Treadmill: How to Run (or Walk) Without the Rails

You’ve probably seen it—or done it: death-gripping the treadmill while hiking up an incline. We get it. It feels safer. But here’s the truth: if you’re holding the rails the whole time, you’re shortchanging your workout. Let’s fix that.

Shorter Stride on Inclines = Better Form, Better Burn

Once you start adding incline, you need to adjust your stride. Think short, quick steps. Don’t lean back—lean slightly forward, like you would on a real hill.

• Don’t try to power up a 10% incline at 6 mph while holding on
• Do lower the speed and walk hands-free with strong posture and glute engagement

If it feels like you have to hold on, the incline is too steep or the pace is too fast. Scale it down until you can do it without support. The magic happens when you’re using your own strength, not the console.

Stay Mentally Dialed In

Distraction = danger. If you’re watching Netflix or flipping through a magazine, odds are you’re slouching, gripping the rails, or zoning out on form.

Instead:

• Keep your gaze forward
• Use music or a screen at eye level
• Avoid multitasking that pulls your focus

Treadmills are great for controlled training, but only if you stay present. Good posture, active core, and rhythm come from attention—not autopilot.

Quick Form Check (Every Few Minutes)

Build this habit:

“Head up? Shoulders relaxed? Core tight? Hips level? Feet landing under me?”

Scan your body head to toe, especially when you’re getting fatigued. Catch sloppy form early and correct it. If you feel yourself reaching for the rails, pause, reset, and drop speed or incline if needed.

Is Holding the Treadmill “Cheating”? Technically… Yes.

This isn’t about shame—it’s about honesty with yourself. If the treadmill says you’re climbing a 10% hill but you’re hanging on for dear life, your body’s not getting 10% worth of effort.

You’re getting maybe half of that, and the calorie readout? Way off.

One study showed that holding on during incline walking drastically reduces workload—meaning fewer calories burned, less strength gained, and zero improvement in the muscles that matter for hills.

Think of it this way: you’re doing the reps, but not lifting the weight.

False Progress is a Trap

Let’s say you walk at 4.0 mph on a 10% incline holding the rails. Over time it feels easier. You think, “I’m getting fitter!”

But when you let go? You can barely make it 30 seconds.

That’s not fitness—that’s just getting better at cheating the treadmill.

A smarter approach:

• Start at 3.0 mph at 5% incline, hands-free
• Build up slowly—add 0.5% incline at a time
• Eventually, you’ll cruise at 10% with zero support

That’s real progress.

Coach’s Take: “If You’re Holding the Rails, You’re Not Running.”

It might sound harsh, but seasoned runners and coaches agree: holding the rails is a bad habit. One coach put it bluntly: “If you’re holding on, it doesn’t count.”

Harsh? Maybe. But motivating? Definitely.

One Reddit runner joked they wanted to smear Vaseline on every treadmill handle just to break people of the habit. Extreme? Sure. But the frustration is real—because those of us who’ve trained through it know you’re only cheating yourself out of results.

Holding the Rails on the Treadmill: Is It Cheating?

Short answer: it’s not illegal… but yeah, it kind of is.

There’s no treadmill referee ready to blow the whistle when you grab the handrails. But if you’re holding on to make the workout easier? That’s you cutting corners—plain and simple.

Ask yourself: Why am I holding on?

• If it’s because you’re worried about balance? That’s valid—and it’s something you can train and improve.
• If it’s to help you survive a speed or incline you’re not ready for? That’s a red flag. You’re chasing numbers instead of building real fitness.

One of my clients—a power walker—used to hang onto the treadmill and crush 30-minute incline sessions. But when she stopped holding on? She barely made it 20 minutes.

She wasn’t actually as strong as the machine said she was. So we scaled it back, rebuilt with good form, and within a few weeks she was doing 30 minutes again—no rails, all effort. That’s real progress.

Think About Race Day

Let’s be honest: you can’t hang onto anything during a 5K or half marathon. So if you train holding the rails, you’re building artificial endurance—and you’ll find yourself unprepared when it matters.

One coach put it perfectly:
“You wouldn’t grab the lane line and still count your swim PR, right?”

Same deal here. If you want the results, earn them with good form—not a death grip on the console.

The Problem with Holding On

When you clutch the rails for more than balance, you turn a full-body workout into a watered-down version that’s burning fewer calories, engaging fewer muscles, and reinforcing poor posture.

Here’s what happens when you let go:

1. Better Balance

You start recruiting all those stabilizing muscles that help you move with control—not just on the treadmill, but in daily life.

Letting go builds body awareness and makes you a more confident runner.

2. Improved Posture

Grabbing the rails pulls your body forward and compresses your core.

Letting go? You’re forced to stand tall. Your core fires, your shoulders relax, and you retrain yourself to run upright—the way we’re meant to move.

3. More Muscle Engagement

With your arms swinging and core stabilizing, you’re suddenly turning a lower-body workout into a full-body one.

That means more calories burned, more toning, and better overall conditioning. You’ll feel it in places you didn’t before—glutes, abs, even your back and shoulders.

4. Higher Calorie Burn

Holding on can reduce calorie burn by up to 30%. That’s huge.

Letting go raises your heart rate, boosts your effort, and gets you a workout that actually reflects the number on the screen.

5. Lower Injury Risk

Here’s the part most people don’t expect: letting go is safer long-term.

Holding on often twists your gait and puts strain on your knees, hips, or back.

When you move naturally, your joints line up better, your form improves, and your body learns how to recover from stumbles without panic.

6. Mental Confidence

The mental shift is powerful. Letting go makes you feel more athletic.

It builds trust in your body and momentum in your training. Every minute you go hands-free is another rep for your mental toughness.

Final Thoughts: Ditch the Rails, Train Like a Pro

Treadmill handrails serve a purpose—mostly safety and helping beginners get started. But they’re not meant to be permanent crutches.

If you’ve been holding on, it’s time to level up.

Letting go means:

• You’re owning the workout
• You’re using the machine the way it was designed
• You’re developing skills that translate to the road

Picture a pro runner on a treadmill. Are they hanging on for dear life? No. They’re centered, upright, and focused.

You don’t have to run like a pro to move like one. Start where you are.

The Hands-Free Challenge

Try this:

• On your next treadmill workout, go just one minute longer hands-free than you did last time.
• Build from there.

Week 1: 1 minute
Week 2: 3 minutes
Week 3: 10 minutes

Before long, you’ll forget the last time you even touched the rails—and that’s when you know you’ve turned a corner.

Key Takeaway

You don’t need to grab the rails. You just need to slow down, reset, and rebuild from the ground up.

Good form comes from control, not clinging. The moment you let go—that’s when the real gains begin.

So next time you lace up for a treadmill session, remember:
Hands off. Head up. You’ve got this.

Switching to a high-fat, low-carb lifestyle isn’t all abs and glory. There are real perks, no doubt—but also some serious trade-offs. Especially for us runners. So let’s break it down from both sides—what keto gave me, what it took away, and how to know if it’s worth it for your running goals.

Why I Gave Keto a Shot—and What It Actually Did for Me

1. Burning Fat Like a Furnace

Once I dropped my carb intake low enough, my body had no choice—it started eating into fat stores for energy. And it worked. I lost 11 pounds in about 6 weeks, and I wasn’t starving myself or skipping meals. Just swapped out the rice, pasta, and sugar bombs for meat, eggs, nuts, and green stuff.

There’s a Reddit guy who said he lost 16 lbs in a month—10 of them just fat. That tracks. When you’re carrying less weight, especially fat, running gets easier. Your joints take less of a beating. And honestly? You feel lighter on your feet—mentally and physically.

2. Endless Energy on Long Runs

This was the big win for me. Once my body got used to burning fat, my long runs felt steady—no more mid-run energy crashes or that sudden bonk that hits like a truck. I wasn’t relying on gels or sugary drinks anymore.

One fat-adapted runner said, “I’m slower on keto, but I never bonk.” That’s exactly it. You don’t run out of fuel because your body has a backup generator: body fat. That’s a game-changer in marathons or ultras. You stop worrying about stuffing your face mid-race and focus on the run.

3. No More Constant Snacking

Before keto, I felt like I was always one skipped snack away from a meltdown. After switching? A breakfast of eggs, cheese, and avocado kept me full for hours. No crashes. No zombie walk to the fridge every two hours.

Mentally, it was a relief too. Food didn’t control my day. I wasn’t obsessing over the next bite. That freedom is hard to explain unless you’ve been there.

4. My Brain Was on Fire (in a Good Way)

This one surprised me. After a week or two, I noticed my mental focus getting sharper. Writing training plans, reviewing footage—I was locked in. No brain fog. Studies suggest ketones might be a cleaner fuel for the brain. I believe it.

Someone on Reddit said they didn’t even go keto for weight loss—they did it for mental health and gut issues—and just felt better across the board. I felt that too. Moods were steadier. No afternoon crashes.

5. Lean Body Without Muscle Loss

I wasn’t lifting much during my keto stretch (dealing with a foot issue), but I didn’t lose muscle. My legs stayed solid. My calves actually looked more defined once the fat layer thinned out.

As long as you’re getting enough protein, research shows you can maintain muscle just fine on keto. That’s key for runners—less fat, same strength = better power-to-weight ratio.

6. Fuel Flexibility Is a Superpower

After I reintroduced carbs later, I noticed something cool: I could run fasted with no issues or crush a hard workout after a bowl of oats. My body had learned to handle both fuels. That’s called metabolic flexibility.

Some ultra runners do this on purpose—train low-carb to build fat-burning skills, then throw in carbs on race day for a turbo boost. “Train low, race high.” I didn’t invent that, but I’ve felt the power of it.

7. Way Fewer Gut Problems

Let’s be real—mid-run bathroom emergencies are every runner’s nightmare. On keto, mine vanished. No gels, no sugary pre-run meals. Just steady digestion and calm guts. Maybe it was the lack of fiber overload or the diuretic effect of ketosis. Either way, it worked.

I’m not promising it’ll fix everyone’s runner’s trots, but for me, the difference was night and day.

But It Wasn’t All Smooth Running: The Downsides of Keto

1. The Dreaded Keto Flu

The first couple weeks sucked. I’m talking headaches, crankiness, and dead legs. My easy runs felt like death marches.

That’s the infamous “keto flu”—your body losing its glycogen stores, shedding water like crazy, and scrambling to figure out how to burn fat. You lose electrolytes fast. That’s what causes those pounding headaches and zombie runs.

One Reddit runner said it took them 6 to 8 weeks to fully adapt. That’s a long time to feel like garbage. Most people quit here. But if you hydrate aggressively, up your salt, and keep your training light, it does get better. I felt more human again by week three or four.

2. Speed Took a Hit

Endurance held up, but anything high-intensity? Brutal. My intervals were slower, and they hurt more. Without glycogen, your top-end speed suffers. No sugar = no turbo.

Even after a month, I still couldn’t hit my usual 400m paces. Some people never fully bounce back on strict keto. A Reddit post I read said, “My running performance tanked on keto.” And they weren’t wrong.

That’s why I don’t recommend keto during peak training or race season. Save it for base-building or recovery phases. Or tweak it—use carbs before your hard sessions (“targeted keto”) so you’re not running on fumes.

3. Muscle Loss Is a Risk

Go too low on protein or calories and your body might start eating muscle. I kept my protein high (about 0.8 grams per pound of body weight) and did some bodyweight strength stuff to keep my muscles from checking out.

But I’ve seen others lose muscle on keto—especially if they’re too aggressive with cutting calories. One Reddit user said they lost 6 pounds of muscle in a month. That’s a lot. So yeah—lift something, eat enough protein, and don’t treat keto like a starvation diet.

4. Social Life Takes a Hit

Let’s not pretend keto is easy socially. Pizza night? Out. Beer? Nope. Brunch with pancakes and fruit? Forget it.

In Bali, I was lucky—lots of healthy cafes that cater to keto or low-carb eaters. But even there, I got tired of being “the guy asking for a burger with no bun and a side of avocado.” It’s doable, but it takes planning—and sometimes it just feels lonely.

I missed cereal. I missed bananas. I missed spontaneity. Keto can feel like a full-time job when life gets busy.

5. Missing Nutrients, Weird Side Effects

Cut out whole food groups and things can get wonky. Less fiber = potential constipation. Less fruit = lower potassium. Less variety = higher boredom risk.

I dealt with it by eating lots of leafy greens, nuts, and seeds, plus magnesium and salt supplements. Still, I had to stay on top of it.

Also… keto breath is real. That metallic smell from ketone production isn’t pleasant. I carried mints when coaching face-to-face. Clients never said anything—but I wasn’t taking chances 😅.

Final Take

Keto isn’t magic—but it is a tool. For me, it worked like a focused training block. I leaned out, learned a lot about fueling, and built a fat-burning engine that still helps today.

But it’s not a forever diet, and it’s definitely not ideal for peak performance phases. I wouldn’t recommend trying it right before a race or during heavy interval training. Too risky.

Treat it like you’d treat hill training or tempo blocks—use it with intention. Know what you’re getting into. And don’t be afraid to adjust or step back when it stops serving you.

My Keto Experiment: From Doubt to Fat-Fueled Miles

I’ll be honest—I used to laugh off keto. I was raised on pasta-fueled long runs and carbo-loading the night before a race.
Swapping sweet potatoes and rice for bacon and avocados? Sounded like a joke.

But I was in a rut.

A few kilos heavier after the holidays, sidelined with a minor injury, and feeling like I’d lost my spark.
Some of my friends swore keto helped them drop fat fast, so I figured, screw it—let’s give it a go.

So what is keto, really?

In short: it’s flipping your body’s fuel source. Instead of running on carbs (glucose), you teach your body to burn fat.

That means loading up on healthy fats, getting just enough protein, and keeping carbs so low it makes your brain panic a bit.
We’re talking 70–75% of your calories from fat, 20% protein, and less than 5–10% carbs—usually under 25 grams a day.

That’s right, one banana could blow your daily limit.

Sounds harsh? It is. But there’s legit science behind it.
When carbs disappear, your liver starts turning fat into ketones, and those become your main fuel source instead of sugar.

The Early Days: Foggy Brain, Lead Legs

That first week was rough.

I ditched my go-to oatmeal and started eating cheese omelets with spinach drowning in olive oil.
By mid-morning I felt foggy, slow, and kind of cranky.

Welcome to keto flu—your body’s tantrum when you cut off its sugar supply.

I still remember one brutal 5K in the Bali heat that week. I had planned on doing 10K, but I was dragging. Legs felt like I was running through wet cement.

I almost gave up on keto right there.

But I didn’t.

I knew this part was temporary. I stuck with it, kept running through the sluggishness, and waited for the switch to flip.

And then… it did.

About three weeks in, I went out for an easy run.

A few miles in, something clicked. I wasn’t tired. I felt smooth. No energy dips, no need for a gel.
Just steady fuel from my own body fat.

It felt like I’d unlocked cruise control.

I ran longer than I’d planned that day.

Fat-Adapted & Flying

Turns out, this is what fat-adaptation looks like.

Your body becomes a fat-burning machine. No sugar crashes, no constant snacking. Just steady energy that feels almost too good to be true.

And I’m not alone.

Runners on Reddit shared similar stories—struggling at first, but eventually being able to run longer, even right after dinner.
One guy said he “runs longer and doesn’t crash anymore.” Another said he could just sip water and go.

That was my experience too—no gels, no bonks.
Just water, electrolytes, and the road.

What’s Happening Behind the Curtain?

By week four, I was likely in full ketosis—meaning I had a decent level of ketones in my bloodstream.
My muscles were now running on fat. Even my brain had switched gears.

And yeah, the fat started dropping.

I lost 5 kilos (around 11 pounds) in the first six weeks—and it wasn’t just water.
I saw it in the mirror. I felt it on the climbs.

Science backs this too.
A well-structured keto diet can lead to big fat loss while keeping muscle intact, especially in the short term.

Some studies even show that long-distance athletes on keto can burn fat at insanely high rates—way beyond what carb-reliant runners can.

For endurance stuff, like long runs or ultras, that’s gold.

But Here’s the Catch…

Sprints and high-speed stuff? Not so much.

One study showed that 5K performance took a hit—about a 5% slowdown—after switching to keto.
I felt that myself. My hill sprints sucked. That extra kick I had in intervals? Gone.

So yeah—if your main goal is to crush a 5K or break a PR in a fast race, keto might not be your best friend in-season.

But for me? At that moment?

I wasn’t chasing speed—I was trying to rebuild my engine and lose weight.
And keto helped me do just that.

Mental Shifts, Food FOMO & Social Sacrifices

Let’s not sugarcoat it—keto is socially weird.

I skipped out on Bali’s legendary nasi campur and mango smoothies.
My friends would sip cold Bintangs while I picked chicken off satay skewers and drank coconut water like a monk.

It tested my willpower daily.

But the payoff?

Clothes fit better. I dropped a size. My face leaned out.
My injured joints felt less beat up with every step.
Even my physio noticed the reduced inflammation.

Ditching sugar and processed carbs made a real difference in my recovery.

That’s when I started realizing—food isn’t just calories.
It’s information. It tells your body how to feel.

Final Thoughts

By the end of my keto test run, I wasn’t some keto preacher yelling “This is the one true way!”
But I became a cautious fan.

I’d seen the benefits with my own eyes and legs.
And I’d also felt the trade-offs.

The big question now: Is keto right for you as a runner?

That depends on your goals.

And that’s exactly what we’ll break down next—the real pros and cons, and how to make keto work for your running if you decide to give it a shot.

Quick Check-In:

Ever tried keto while running?
How did it go?
Drop a comment and let’s swap battle stories. 🥑🏃‍♂️

KT Tape: When It Helps—and When It’s Just False Confidence

KT tape can be a solid tool—but let’s not kid ourselves, it’s not some miracle strip that fixes every knee problem.

As a coach and someone who’s taped up more joints than I care to admit, here’s where it helps—and where it’s just false confidence.

When KT Tape Makes Sense

Mild to Moderate Runner’s Knee

If you’ve got that dull ache right under the kneecap and caught it early, tape can help manage the pain—especially when you’re easing back into running.

I like to use it during long runs or speed days if my knee’s been feeling weird. It’s not magic, but it gives a bit of support and a mental boost.

I once ran a half marathon with a taped-up knee that was cranky all week—and shockingly, the tape held up and the knee behaved.

Rehab Support

Tape works best when it’s part of a plan. Rehab should still be the main course—think strength work, mobility, and smart mileage. The tape is just a side dish.

Proprioception – AKA a Reminder to Run Clean

Sometimes I use tape even if there’s no pain—just to remind my body to keep things aligned. That gentle tug? It keeps your brain in check when you’re tired and your form starts falling apart.

I’ve coached runners who swear by it, especially post-injury. Others don’t feel a difference. Test it yourself.

When KT Tape Is NOT the Answer

Serious Injuries

If you’ve got a torn ligament or a swollen, unstable knee—please don’t slap on KT tape and try to “power through.” That’s like taping a crack in a dam.

One of my athletes asked if he could race a trail ultra with a suspected ACL sprain. I told him what I’d tell anyone: no freaking way.

That’s not just dumb—it’s dangerous. Tape can’t fix structural damage. You need rest, a pro evaluation, and probably a brace. Don’t risk it.

Broken or Irritated Skin

Tape and angry skin don’t mix.

If you’ve got rashes, cuts, or super sensitive skin, skip the tape.

I once taped over a tiny rash—looked harmless—and it turned into a disaster. Trapped sweat + irritated skin = regret.

Always patch test a new tape if it’s your first time or your skin’s on the fussy side. And if it itches or burns under the tape? Rip it off.

Hot, Humid Weather? Be Smart

Running in Bali, I’ve had tape peel off mid-run like a wet noodle. Heat and sweat mess with adhesion.

If I know I’m heading into a sweaty long run or stormy weather, I either tape early (like an hour before the run) or layer a compression sleeve over it for backup.

Also: don’t apply sunscreen or lotion near the tape—it’ll lift. And if you’ve got a furry leg, shave first unless you enjoy pain when removing it.

Long-Term Use = A Red Flag

KT tape isn’t supposed to be a long-term crutch.

If you’ve been taping the same knee for three months just to get through your runs, something’s wrong.

I had a client like that—wouldn’t run without tape, even on recovery days.

We backed off, worked on glute and hip strength, and guess what? A few weeks later, she ditched the tape for short runs.

That’s the goal—use tape as a tool, not a forever fix.

Pain That Doesn’t Match the Tape Job

Here’s the thing: KT tape works best when the issue is actually what you think it is.

For runner’s knee, there’s a specific taping pattern. But if you actually have IT band syndrome, or meniscus trouble, or arthritis—different beast, different approach.

If taping doesn’t help, or pain changes, gets worse, or becomes sharp/swollen, stop.

Don’t keep taping and hope it magically resolves. I’ve seen runners do that—mask the pain until it blows up.

And remember, some runners know deep down the tape isn’t helping. I read one guy on Reddit who taped up his Achilles and said, “I feel stupid when I do this.” He knew what he really needed was rest—but the tape was easier.

Don’t be that guy. Be smarter than your ego.

The Bottom Line

Use KT tape when:

• You’re dealing with mild runner’s knee.
• You’re rehabbing and need a bit of help to run short.
• You want a form reminder post-injury.

Skip it when:

• You’re hurt bad (ligaments, meniscus, major swelling).
• Your skin is jacked up.
• You’ve been relying on tape for weeks without fixing the root cause.
• You’re sweating buckets and haven’t prepped the area right.
• You’re using it to mask pain that’s screaming “STOP!”

Tape isn’t a fix—it’s support.

If you’re not sure whether it’s right for your specific knee issue, talk to a physical therapist.

I often send my athletes to one and they’ll come back with a proper taping technique tailored to their alignment and gait.

What’s Your Experience?

Used it in a race? Loved it? Hated it? Drop your thoughts—I’d love to hear how it’s worked for you or not.

MAF Training – Real Answers for Real Runners 

Q: What does “MAF” actually mean?

Let’s clear this up. MAF stands for Maximum Aerobic Function. It’s the heart of Dr. Phil Maffetone’s training philosophy—and honestly, it’s simple.

Your MAF heart rate is the number that lines up with your aerobic zone, the place where you build real endurance without burning out. People toss it around like, “I’m doing MAF training” or “my MAF HR is 135,” and yeah, it also just happens to be the first three letters of his name.

Coincidence? Doubt it.

Your move: What’s your MAF number? If you haven’t calculated it yet, try the 180 minus age rule and adjust as needed.

Q: How long before I start seeing progress?

This isn’t a shortcut kind of deal. MAF takes patience.

Some runners start noticing changes—like better pace at the same HR—in 2 to 4 weeks. But real, deep aerobic gains? That takes 6–8 weeks minimum.

Three months in, and things usually click. Six months in, and you might feel like a new runner. But you’ve gotta be consistent. No sneaky speedwork, no racing detours.

I’ve seen athletes plateau because they weren’t honest with themselves. Running too hard, too often, or letting life stress pile on.

When in doubt? Check your MAF test results every month. That’s your progress report.

Coaching tip: If your pace isn’t improving after 2–3 months, dig into the details—too much stress? Too many HR spikes? Be honest.

Q: Do I really have to run slow all the time?

Yeah… for now. Especially during the base-building phase.

The point is to let your aerobic engine do all the work, with zero anaerobic noise. If your heart rate spikes for a hill or a dog chase? No biggie—just ease back down.

Some runners sneak in short bursts or strides to stay sane. That’s fine if you keep it super short. But skip the real workouts—no tempo runs or mile repeats during base. You’ll thank yourself later.

Mindset shift: Think of MAF base as building a massive engine. The longer you stay low and steady, the stronger it gets.

Q: Is MAF heart rate basically Zone 2?

Pretty much.

MAF usually lands around the high end of Zone 2 for most runners—right around your aerobic threshold. You’re in that sweet spot where you’re working, but not grinding.

Some people do lab tests to nail this down with lactate numbers (like 2 mmol/L), but let’s be real—most of us just want a number that works.

MAF gives us that.

Bottom line: MAF is a simple way to train in Zone 2 without needing a lab coat.

Q: Should I use the 220 minus age formula to get my max heart rate?

Nope. That’s old school and wildly inaccurate for a lot of people.

MAF doesn’t care about your max heart rate—it’s not about percentages. The 180 Formula is designed to zero in on your aerobic threshold, not how fast your heart can beat.

Just plug in your age and follow the adjustments.

Reality check: Don’t overthink the numbers. The magic happens in the consistency.

Q: I’m a beginner. Should I do MAF or Couch-to-5K?

You can actually do both. MAF works great for beginners because it forces you to go slow, which is what your body needs when starting out.

You can still use a run/walk structure like C25K—just let your heart rate be the boss. If it spikes? Walk. Over time, you’ll jog more and walk less.

When I coach beginners, I always recommend heart rate caps to prevent overdoing it early. Newbies often see fast gains with MAF because their body is just soaking up the training.

Bonus advice: Mix in strength work and focus on good form. That’s gold for any beginner.

Q: Can I use MAF training for biking, swimming, or other stuff?

Absolutely. MAF is for endurance sports—period.

I know triathletes who use it across the board: swim, bike, run. Just remember, heart rate behaves differently in each sport. On a bike, your HR might be lower because you’re using less muscle. In water, it might dip even more. Some swimmers use MAF + 10 bpm, but don’t get lost in the weeds.

Pro tip: MAF is a training philosophy, not a run-only rule. Use it on cross-training days to stay consistent.

Q: Do I have to change my diet for MAF to work?

Not really. But what you eat can help—or hurt—your progress.

Dr. Maffetone pushes a lower-carb, whole-foods approach. Less sugar, more fat-burning efficiency. Makes sense, right? If your goal is to become a better fat burner, cutting the sugar junk helps.

I’ve done fasted MAF runs in the morning, especially on rest days or recovery days. They help your body get used to running on stored fat. But if you’re dizzy or wiped out, eat something. No hero points for bonking on a 5-miler.

Quick advice: Clean up the diet. Less junk, more real food. Your energy, recovery, and pace will thank you.

Q: My MAF pace is so slow my form feels awful. What now?

You’re not alone. At really slow paces, your form can get sloppy. If your “run” feels worse than a brisk walk, then walk it. No shame. Walk with purpose.

As your base builds, your MAF pace will improve, and eventually running at that HR will feel natural again.

When I was rebuilding post-injury, I did a lot of this: walk brisk, throw in some short drills to wake up the legs, then ease back into the zone. Trust the process.

Quick fix: Form first. If your shuffle feels worse than a power walk, go with the walk. You’re still building aerobic strength.

Q: Can I race or do a hard run while doing MAF training?

Short answer? Not ideal—but not forbidden either.

If you’re in full base mode, avoid races. They’re like emotional speedwork and throw off your recovery. But hey, life’s short. If a local 5K is calling your name, do it for fun. Just don’t expect a PR mid-MAF phase.

After the race, get right back to easy runs. MAF is about the long game. One race won’t destroy your base unless you make it a habit.

Coaching reminder: Don’t let FOMO hijack your training. Plan your base phase around your goals, not random race invites.

Q: How does MAF compare to 80/20 or polarized training?

Think of MAF as the strict cousin of 80/20. While 80/20 lets you sprinkle in some speed, MAF says, “Not yet. Build the base first.”

Polarized training (lots of easy + some very hard) lands in a similar spot. But MAF goes all-in on low intensity during base.

Here’s how I use it: 8–12 weeks of full MAF to get that aerobic foundation, then I start layering in workouts (think 80/20 style). It’s not either-or. It’s phases.

Takeaway: MAF is your aerobic bootcamp. Once you graduate, bring on the intervals.

Q: My friends say I’m running too slow. How do I handle that?

This one hits home. Runners love to compare paces—and MAF doesn’t look flashy. But you’re not training for their approval. You’re training for your long-term growth.

Here’s what I tell my athletes (and myself):

• Educate them if they’re open.
• Invite them on your easy days—or run part of their warm-up.
• Use their chirps as fuel. “Let’s talk again in 6 months when I’m dropping splits you can’t hang with.”

I’ve had to drop out of group runs mid-session just to keep my HR in check. It’s humbling. But it works.

Mental game tip: Stay the course. First they’ll laugh at your pace. Then they’ll ask how you got so strong.

Let’s wrap this with a question:

Which part of MAF training are you struggling with most?
Drop it in the comments—or shoot me a message. I’ve probably been there too. Let’s troubleshoot it together. 🏃‍♂️

When Progress Stalls: How to Handle Plateaus Without Losing Your Mind

Let’s be real: hitting a fat loss plateau sucks. You’re logging every meal, showing up for every run, chipping away at your training — and yet… the calipers haven’t budged. The smart scale mocks you with the same number it showed last week. Maybe even the week before.

Been there. More than once.

Here’s the truth: plateaus aren’t a glitch in the system — they are the system. Fat loss isn’t some linear joyride where every week you magically drop a percentage point. Your body adapts. Your metabolism tightens up. Your calorie burn slows down as you lean out. That’s not you screwing up — that’s biology doing its thing.

I remember back when I was stuck at 15% body fat. I was running, lifting, eating clean — nothing. That number wouldn’t move. Then I added two sessions of HIIT a week, cut my portions just a hair, and boom — within three weeks, I dropped to around 12%.

Sometimes, the trick isn’t doing more — it’s doing different.

Plateaus Aren’t Failure — They’re Feedback

Your body doesn’t hate you. It’s just settling in. Maybe it’s rebuilding muscle while you’re trimming fat. Maybe your calories need a tiny adjustment. Or maybe it’s just holding steady before another big drop.

Instead of panicking, zoom out.

Start asking different questions:

• Are my clothes fitting better?
• Am I running faster? Lifting heavier?
• Do I feel better — physically, mentally?

These are wins, even if the numbers on a device say otherwise. I’ve coached runners who looked the same on a smart scale for six weeks — but their photos told a different story. Less fluff around the midsection. More shape in the shoulders. That’s body recomposition. And it’s a good thing.

Don’t Obsess Over the Daily Number

Here’s something a seasoned lifter once told me: “Track fat loss for the trend, not the day.” That stuck.

Measure once a week. Same time, same conditions. Then chill. Watching it like a hawk every day? That’ll just mess with your head. And if you’re only using one method — say, a BIA scale — try adding something like waist measurements or progress photos. You might notice changes there that the scale isn’t catching yet.

I once went two full months with zero change on the calipers — but I knew something was happening. My long runs felt smoother, I had more bounce in my step, and people started commenting on how “lean” I looked. Then, out of nowhere, week nine — bam. Two pounds down. One caliper site dropped by 4mm. It was like my body finally said, “Alright, here’s your reward.”

Break the Plateau with Smart Tweaks

If you’ve stalled for 4 to 6 weeks and you’re doing everything right — workouts, sleep, nutrition — then yeah, it’s time to shake things up.

Try one (or two) of these:

• Tweak your diet: Slightly reduce carbs or overall calories.
• Change your training stimulus: Add hills, intervals, or swap in a new lifting split.
• Try a diet break: Eat at maintenance for a week or two. Sometimes your body just needs to reset before letting go of more fat.
• Sleep more: Seriously. Lack of sleep messes with hunger and recovery — and it can stall fat loss even if everything else is dialed in.

I’ve used all of these. Not all at once. Just enough to jolt my system.

Mindset is Everything

It’s easy to feel like a plateau means failure. It doesn’t. It means you’ve already made progress, and your body’s pausing to catch its breath.

Think of it like a pit stop in a long race. Refuel. Adjust. Then go again.

And if the numbers are wrecking your mood? Step back. I’ve had clients hide their scale for a month and go by feel instead. Focus on the process — the runs, the strength sessions, the meals — and trust the rest will follow. When they returned to the numbers later, it was with a healthier headspace and better results.

Celebrate the Small Wins

You don’t have to wait for a 10-pound drop or a perfect body fat percentage to feel good. Did you train consistently this month? Treat yourself — maybe with a new pair of running shoes or a sports massage. These little rewards keep you hungry (in a good way) and emotionally invested.

Fat loss isn’t just about aesthetics. It’s about energy, health, performance — and staying in the game long enough to see the compounding benefits.

Keep Your “Why” Front and Center

When the scale isn’t moving, ask yourself: Why did I start this in the first place?

To feel more confident? To run stronger? To be around longer for your family?

That why hasn’t disappeared. The plateau doesn’t erase your purpose — it just tests it.

Stay patient. Stay gritty. Stay consistent.

Plateaus will come. But if you keep showing up, adapting when needed, and remembering your “why,” they won’t last.