Q: How long does the keto flu last?

A: Ah, the dreaded keto flu. Most folks feel it creep in during the first couple of days after ditching carbs—usually between day 1 and 3.

For me, it felt like my body was staging a rebellion. You’re low on sugar, and your system’s scrambling to figure out where the fuel went.

For most runners, the worst symptoms—fatigue, headaches, irritability, muscle cramps, and brain fog—peak by day 3 or 4. By day 5, it usually starts easing up. The whole thing’s typically over in about a week, give or take.

But here’s the trick: stay on top of electrolytes. I’m talking salt, magnesium, potassium. A mug of salty broth or a no-sugar electrolyte mix can make a world of difference.

That helped me avoid the total crash and made the transition smoother.

Now, if you’re still down and out after 10 days, it might mean you’re cutting carbs too aggressively. In that case, back off a bit—ease in slower—or talk to someone who knows their stuff.

Q: What does ketosis feel like?

A: At first? Like someone unplugged your battery.

I remember my first week—it was all fog and fatigue. No spark. My runs were sluggish, and my brain felt like it was wading through soup.

But once my body flipped the switch and started running on fat? That’s when things changed.

Suddenly, I had steady, all-day energy—no more afternoon crashes or ravenous snack attacks. I felt light on my feet during runs, like I wasn’t dragging around a bloated belly anymore.

That “hangry” monster that used to roar after a long session? Gone.

Mentally, it’s like flipping on the high beams—clear, focused, even a bit euphoric. I’ve heard people call it the “keto high,” and honestly, they’re not wrong.

So if you’re wondering what it feels like:
Early ketosis = struggle bus.
But once you’re in? It’s cruise control.

Q: How do I know if I’m in ketosis—without a meter?

A: You don’t need fancy gear. Your body actually drops hints—if you’re paying attention.

Here are the signs I look for:

• Weird breath or taste – That fruity, almost nail polish remover smell? That’s acetone, a ketone, being exhaled.
  My girlfriend once told me I smelled like a Sharpie. Dead giveaway.
• Less hunger – You skip a snack and don’t even notice. Smaller meals satisfy you. That’s fat-adaptation kicking in.
• Dry mouth and peeing more – That’s water loss. Ketosis drains glycogen, and glycogen holds water. Electrolytes go with it, so stay hydrated.
• Quick weight drop – Mostly water weight in the first week, but it’s a good sign you’re depleting glycogen.
• Mental clarity – Like I mentioned earlier, you go from foggy to focused.
• Bathroom changes – Constipation or loose stools can both show up early on. TMI? Maybe. But it’s real.

Individually, none of these confirm ketosis—but stack a few together, and yeah, you’re likely in.

I usually trust the breath, hunger changes, and my energy levels the most.

Q: Can I train while going through keto-adaptation?

A: You can, but don’t expect to crush workouts during week one.

When I first went keto, I tried to hit the track like nothing had changed—bad move. I felt flat. No fuel in the tank.

During the first 1–2 weeks, keep it light. Think walks, easy jogs, low-intensity cycling. This is your build-the-engine phase, not time to set PRs.

Gentle workouts can actually help ease the symptoms—boost your mood, get blood flowing. But if you’re dizzy, cramping, or dragging, listen to your body.

By weeks 3–4, you’ll start to notice a shift. Energy feels more stable, and long efforts don’t drain you the same way. That’s your fat adaptation taking root.

Electrolytes are a non-negotiable. I sip salted water during longer workouts. And don’t skip your post-run meal—protein, fat, hydration. Recovery matters even more while your body’s learning to burn fat.

Give it time, scale workouts smart, and your endurance will catch fire.

Q: Is ketosis safe to stay in long-term?

A: For most healthy people? Yeah, it’s safe. But like anything—do it right.

Keto’s been used medically (especially for epilepsy) for years, and a lot of folks live this way for decades. I’ve coached athletes who’ve stayed keto for years with no issues—as long as they stayed smart about nutrition.

Where people go wrong?
They cut carbs but also cut out veggies, fiber, and real food. You end up low in key nutrients—magnesium, potassium, even B-vitamins. That’s when stuff like fatigue, hair loss, or mood swings creep in.

• Do regular blood work
• Eat whole foods
• Load up on leafy greens, quality protein, and don’t be afraid of real fat

For runners with medical conditions—like Type 1 diabetes or gallbladder issues—it’s a different ballgame. Always talk to your doc.

Also, let’s be real: we don’t have 30-year keto studies on endurance athletes yet. But current data (up to 2 years) shows no organ damage, and plenty of upsides—lower triglycerides, better blood sugar control, even fat loss.

So yeah, keto can work long-term if it works for you.
If you’re starting to dread meals or feel restricted, maybe try cyclical keto or reintroduce carbs more mindfully.

Q: What if I eat carbs—am I screwed?

A: Nope. You’re not starting from zero again.

One off-plan meal or even a whole cheat weekend doesn’t undo everything.

You’ll step out of ketosis, sure—but getting back in is easier the longer you’ve been fat-adapted.

After a carb splurge, I usually feel bloated and sluggish. It’s a sharp reminder of why I stay keto. But I don’t beat myself up—I just dial it back in: clean meals, light fast, maybe a walk or two.

Here’s my bounce-back strategy:

• Short fast (16 hours or so)
• Some low-intensity training
• Rehydration + electrolytes
• Back to clean keto meals

By day two or three, I’m usually back in ketosis.

The key? Don’t spiral.
Don’t make one cheat meal turn into a cheat week. Just realign and keep going.

Fun fact: Once you’re fat-adapted, your body remembers. It learns to flip the switch faster. That’s called metabolic flexibility, and it’s a sign of a healthy system.

So breathe.
You’re not broken—you just took a detour. Get back on the path.

Leg Day and Running: How I Learned to Stop Worrying and Start Squatting

If you’re like most runners I’ve coached—or me, ten years ago—you’ve probably asked, “Won’t leg day wreck my runs?”
The soreness. The fatigue. The fear of being too wiped out to hit your mileage.

I get it. I used to dodge the weight room like it was a speed workout in the rain.

But here’s the truth: if you care about running stronger, staying injury-free, and actually getting faster—you need to hit the weights.
Especially for your legs.

I learned that the hard way.

The Morning My Knee Gave Up

It started with a 5K jog. Just an easy one, or so I thought—until my knee lit up like a fire alarm halfway through.
Couldn’t even finish.

That pain forced me to confront a reality I had ignored for way too long: mileage alone wasn’t enough. I was pounding the pavement without giving my body the support it needed.

No strength base, no backup system. Just bones and ego.

So I sucked it up and stepped into the gym. I remember staring at the squat rack like it was a torture device. I was the skinny runner in a room full of heavy lifters.

I tried squatting the empty bar—just 20 kilos—and it felt like my legs were going to collapse.
Walking down stairs after? Comedy show.

But something clicked that day. That soreness wasn’t weakness—it was my body waking up.
And I realized: this was the missing piece.

I’ve been preaching strength training to runners ever since.

You’re Not Alone—Other Runners Are Waking Up Too

I recently stumbled on a Reddit post from a runner who could’ve been me, a decade ago.

She’d spent over 10 years running on and off, always hitting that wall when mileage crept past 12 miles per week. Injury after injury.

Then she started doing short strength workouts—four days a week, nothing fancy.

A few months later, she was clocking close to 30 miles per week, pain-free, and her race times were dropping.

Her words? “Game changer.”
Same thing I said after those first shaky squats.

Why Strong Legs Matter (and What the Science Says)

This isn’t just feel-good anecdote stuff. There’s real data behind it:

1. Less Injury, More Consistency

When your muscles are strong, they help absorb the pounding. They keep your joints happy.

According to a big sports science review, strength training can cut overuse injuries by about 50% across endurance sports.

That means fewer cases of runner’s knee, shin splints, or surprise layoffs right before race day.

Some studies are mixed, sure, but in my years of coaching, the runners who lift last longer and miss fewer weeks. Period.

2. Better Running Economy (AKA Free Speed)

Running economy is runner speak for: how smooth and efficient you are at a pace.

With stronger legs, you burn less energy at the same speed.

A 2024 meta-analysis showed that runners who added heavy strength work or plyos significantly improved their running economy.

Translation?
You run farther, faster, with less gas burned.

That’s like upgrading your engine without changing your fuel.

3. More Power When It Counts

Ever feel like you’ve got nothing left for the final stretch of a race? Or like every hill chews you up and spits you out?

Stronger legs give you that extra gear.

Think of squats and deadlifts as force generators—they build up your glutes, quads, and calves so you can push harder off each step.

I still remember a half marathon in Java—mile 10 had a brutal hill.
But after months of lifting, I powered up it and passed folks I normally chase.

That’s the kind of power you can build.

4. Cleaner Form, More Control

Running is basically a series of one-legged jumps.

If your hips wobble, knees cave in, or feet slap the ground awkwardly—it shows when fatigue sets in.

Strength training fixes that.

One of my PT friends once told me: “Running is a one-legged sport.”

Single-leg exercises like lunges or split squats help balance out your left and right side, especially if you’ve got a dominant leg doing all the work.

I’ve felt this myself on Bali’s rougher trails—after doing more single-leg drills, my stability and confidence on uneven ground shot up.

Strong Legs Make You a Better Runner—No Question

When you build leg strength, everything just… works better. You bounce less, stride smoother, and push harder.
You feel more in control—even when your lungs are screaming. You trust your body.

And that trust?
That’s what keeps you going when it’s mile 11, the sun’s in your face, and the finish line feels miles away.

1. Start Small. Stay Consistent.

I’ll be honest—I messed this up early on. I was piling on heavy leg days 3–4 times a week on top of running big mileage.
Dumb move. My legs were toast, I couldn’t hit my workouts, and yep—I got injured.

The fix? Doing less, but doing it consistently.

Now I stick to two leg sessions a week. No more, no less. That’s where the magic happens.
Research backs this up too—just two quality leg workouts weekly is plenty to build strength without killing your running legs.

Even one session a week helps keep your strength during race season, but if you want gains, shoot for two.

I treat leg day like I treat a tempo run—it’s on the calendar, no excuses.
You show up, even when you’re tired.

Your move: Commit to 1–2 sessions a week. Don’t try to be a hero. Just be consistent.

2. Time It Right (Or Pay the Price)

Here’s a rule I live by: Hard days hard. Easy days easy.
It’s simple, but most runners mess this up.

If you’re hammering speedwork or a long run, don’t sneak in a leg day the day after. That’s how you end up limping through your key runs or burning out fast.

I usually tack leg strength onto an easy run or do it later on a speed day.
For example, I might do intervals in the morning, then hit the gym for squats in the evening.

The next day? Total recovery—light jog or full rest.
That keeps my legs progressing without getting wrecked.

A Reddit runner said it best: they did heavy lifting the day before a 20-miler and regretted every step.
And it checks out—your body can take longer to bounce back from weights than even a hard run (runnersworld.com).

I’ve learned to give myself a solid 48-hour buffer between heavy lifts and important runs.

And whatever you do, don’t turn your rest day into leg day.
Recovery is sacred. That’s when your muscles repair, hormones reset, and progress happens.

If you’re doing lunges on your “rest” day… you’re not resting.

Your move: Pick 2 leg days, stack them smart, and protect your recovery days like gold.

3. Pay Attention to Soreness (But Don’t Fear It)

Let me say this straight: sore legs aren’t always a bad thing—but you’ve gotta learn the difference between soreness and warning signs.

After my first real squat session, I could barely sit down. DOMS (delayed soreness) hit like a truck about 48 hours later.

My thighs felt like jelly and I was waddling around like I’d run a marathon backwards.

But that kind of soreness fades as your body adapts.

These days, a tough session might leave me a little stiff—but I’m not crippled the next day.
That’s what happens when you train smart and give your body time to adjust.

If your runs are always sluggish, or you’re dragging for days, it’s time to back off.
Drop the weight. Do fewer reps. Start with bodyweight exercises.

You’re not weak—you’re being smart.

A marathoner online put it perfectly: “You’re not elite. Don’t train like you are.”
That one stuck with me.

Strength is built slowly. Don’t blow it by going too hard, too soon.

Your move: Respect the soreness, adjust when needed, and remember—this is a long game.

4. Ditch the Ego. Don’t Train Scared.

I’ve fallen into both traps—lifting too heavy to impress myself (or others), and avoiding leg day altogether because I didn’t want to feel sore during high mileage weeks.

Both led to setbacks.

I once tweaked my back going for a personal best on deadlifts with sloppy form.
Lesson learned.

Now, I focus on clean reps, smart progressions, and single-leg work that mimics running.
That’s how you actually get stronger for the miles—not by chasing barbell numbers.

Also, here’s a solid tip: train your weaker side first during single-leg stuff.
If your left leg is lagging, start your lunges there.

That way you don’t just reinforce imbalances by always favoring the stronger side.
Picked that one up from a sharp Reddit coach, and it’s made a difference.

Your move: Lift with purpose, not pride. Form before weight. Start smart, and keep it runner-focused.

How Often Should You Train Legs?

• 2x a week is the sweet spot for most runners.
• If you run 5 days a week, strength train on lighter run or cross-training days—think Tuesday & Friday.

Running daily? Do strength work after short/easy runs or stack it on hard workout days (aka “hard day, hard”). Some experienced folks do mini sessions 3–4x a week—but for most of us, two focused workouts is enough.

Sample Week Plan

• Monday: Easy run or rest – no lifting.
• Tuesday: Leg strength session #1 (can be post-easy run).
• Wednesday: Mid-distance run or cross-training.
• Thursday: Hard run – intervals or tempo.
• Friday: Leg strength session #2 (after a short, easy run).
• Saturday: Long run (you’ll be fine with 24+ hours since last lift).
• Sunday: Total rest or recovery jog.

Feel free to swap days—just avoid lifting heavy right before your longest or hardest runs.

How to Progress Over Time

• Weeks 1–4: Focus on form. Start with 2 sets, then bump to 3 sets.
• Weeks 5–8: Add weight, go up to 4 sets, or try harder variations.

You’ll start noticing the difference—faster easy runs, stronger hills, and smoother form.

Race Tapering Tips

• Big race coming? Back off leg strength 10–14 days out.
• Drop the weights, or just do bodyweight stuff + mobility.
• Some runners stop lifting entirely two weeks out—I personally stop heavy lifts about 10 days before a race.

Off-Season vs Race Season

• Off-season = build strength. Go heavy, focus on gains.
• Race season = maintain. Drop volume to once a week.

The good news: keeping strength is way easier than building it.

Recovery Tips After Leg Day

• Eat protein, drink water, and sleep well—basic but effective.
• Foam roll sore muscles the next day (I hit quads, hamstrings, calves).
• Light jogs or swims help flush out DOMS.

Feeling sore? Good. It means you’re building.

Bottom line:

Strength training works—but only if you recover well and keep it consistent.
Treat it like you do your long run: a non-negotiable.

KT Tape for Runners: My Hard-Earned Lessons (And a Few Painful Mistakes)

Let me say this upfront: taping your knee isn’t just about slapping on some fancy-colored strip and hoping for the best. KT tape can be a game-changer when used right, but it’s also easy to screw up.

I’ve had tape peel off mid-race, chafe my skin raw, and even make things worse when applied poorly. So here’s everything I’ve learned—through trial, error, and a few “what the hell was I thinking?” moments.

1. Start with Clean Skin (Seriously, Don’t Skip This)

Think of your skin like a dry wall before painting—if it’s dirty, greasy, or wet, nothing’s gonna stick. I always clean the area with rubbing alcohol and let it dry fully before applying.

Especially here in Bali, where I’m sweating buckets just walking outside, I keep alcohol wipes in my bag to prep before every taping session. One quick swipe makes a huge difference—don’t tape over sweat or sunscreen.

2. Round Those Edges

If you’re cutting your own strips, don’t leave sharp corners. Square edges lift way too easily, especially if your shorts brush them while running.

Grab scissors and round ‘em out. It takes five seconds and saves you from having tape unravel mid-run. Pre-cut strips usually come rounded, but if not, get trimming.

3. Don’t Yank It Like a Maniac

One of the biggest rookie mistakes? Stretching the tape too much.

I’ve seen folks yank it like they’re trying to hold together a busted bumper. Nope. That over-stretch causes skin irritation and makes the tape pop off faster.

I usually go with about 50% stretch on the middle section and zero stretch on the ends. If anything, it’s better to underdo it—you can always redo it with a bit more pull if needed.

4. Rub It In (Literally)

Once the tape is on, don’t just leave it there. Rub it down. This activates the adhesive with heat.

I use the backing paper (the non-sticky side) to rub over the tape for about 30 seconds per strip. It helps the tape bond better to your skin.

Skipping this step is like making a smoothie without turning the blender on.

5. Do a Test Run Before Race Day

Never, ever try a new taping setup on race day. You don’t want to find out at mile 9 that the tape is digging into your skin or flapping like a flag.

I always test a new taping job during an easy mid-week run before trusting it on race day. Learn how your skin reacts and whether it holds up through sweat, motion, and distance.

6. Shave… Or Regret It Later

Tape sticks to hairy legs. It also rips out hair like a wax strip.

I’ve run with tape on unshaven legs plenty of times—it works, but removal sucks. If you’re extra hairy, trim or shave the area a day before taping. You’ll thank me later.

One buddy of mine calls his removal sessions “tape therapy”—because it’s so painful it makes you reevaluate your life choices.

7. Don’t Finger the Sticky Side

Try not to touch the adhesive side too much when applying. The oils from your fingers weaken the glue.

Tear the paper backing in the middle and apply as you go. Treat it like a giant sticker—peel and stick bit by bit, not all at once. Sounds small, but it makes a big difference in how long it lasts.

8. If It Keeps Falling Off, Something’s Wrong

If your tape keeps peeling off mid-run, don’t just blame the tape. Troubleshoot it.

Was your skin sweaty or oily when you put it on? Did you forget to round the edges? Did you stretch the ends too much?

Sometimes it’s the brand too—some cheap tapes just don’t stick. I once bought a budget roll that peeled off 30 minutes into every run. Switched to a reliable brand and problem solved.

Also, give the tape time to settle. Apply it 30–60 minutes before your run if possible. One Reddit runner said their tape always falls off after an hour—usually that’s because of poor prep, not some universal tape curse.

9. Don’t Leave It On Forever

Most KT tapes advertise “up to 3 days” wear. Personally, I find 48 hours is the sweet spot for knees.

By day 3, it starts to fray, get itchy, or collect gunk. If it bugs you at night, take it off. Sleep matters more than tape.

But if it’s still comfy, I’ll sometimes leave it on for a full two days—especially if I’m dealing with swelling or soreness.

10. Peel Like a Pro (Not Like a Sadist)

Don’t rip it off like you’re in a comedy scene. Peel slowly in the direction of your hair.

I hold the skin down with one hand and fold the tape back on itself with the other. Do it in the shower or under warm water if you’re sensitive.

Some folks use baby oil or adhesive remover. I just roll it off with my thumb, like nudging a sticker off a bottle.

11. Pain While Taped? Stop and Rethink

If your knee hurts more with the tape on—or new pain shows up somewhere else—it’s a red flag.

One athlete I helped taped their knee but ended up with a weird calf cramp. Turns out the tape was changing their gait just enough to cause trouble.

We adjusted the stretch, re-taped more gently, and the issue disappeared.

12. Tape is Just One Piece of the Puzzle

Tape can help—but it’s not a magic solution. Combine it with hip and glute strength work (hello, clamshells), mobility drills, and rest days.

Ice after long runs. Stretch your quads and IT band.

My go-to recovery setup: tape in the morning, easy run, stretch, ice, then later some hip strength work. Leave the tape on to fight swelling.

It’s not just about slapping on strips—it’s about smart recovery.

13. And Don’t Be Ashamed to Wear It

This one’s more mindset than method: Wearing tape doesn’t mean you’re weak or broken.

I used to feel self-conscious, like I was broadcasting an injury. Now? I wear tape like a badge of smart training.

At group runs, it often sparks conversations. “Oh, runner’s knee? I’ve been there.” Suddenly you’re swapping tips with someone who gets it.

Final Thought:

Taping isn’t rocket science, but it’s not something you want to half-ass either.

Treat it like part of your gear prep, not a last-minute fix. Respect the tape, learn how your body responds to it, and it’ll return the favor.

How about you?
Ever had a tape fail mid-race? Or did KT tape help you get through a tough training block? Drop your story—I’d love to hear how you’ve used (or misused) it.

Promoting employee wellbeing at work is central to a healthy, productive, and engaged working population. Workplaces can integrate strategies promoting employee wellbeing to develop an environment within which staff members can feel valued, cared about, and motivated. By attending to wellness, organizations gain benefits like improved morale, reduced absenteeism, and improved performance. From mental health initiatives through flexible working, strategies can be tailored based on employee needs. In this article, we will examine key strategies organizations can use to promote wellbeing, raise employee engagement, and develop a healthy workplace culture. Understanding and investing in employee wellbeing has benefits for both the individual and organization. Leaders and professionals with an emphasis on HR can use this advice as a practical reference point for building a caring and healthy workplace.

Importance of Workplace Wellness

Many employees experience feelings of overload with heavy work demands, firm deadlines, and constant pressure, leading to stress and burnout. This emotional toll can make it difficult to remain motivated, focused, or engaged at work. Without adequate support, employees can become isolated or unvalued, which hurts morale and productivity. Without adequate workplace wellness strategies, many struggle with their mental and physical health and job demands. This exacerbates a cycle of cumulative stress, energy drain, and general job discontent. Comprehension about workplace wellness is central to breaking this cycle. When organizations prioritize employee health and wellbeing, they foster an environment of support allowing for resilience, motivation, and a sense of belonging. Wellness strategies and caring approaches help employees deal with stress and improve their quality of job life. Investment in workplace wellness has payback for employees and organizations as it produces stronger, more productive teams.

Mental Health Support Strategies

Addressing mental health is a key strategy to support employee wellbeing in the workplace. Companies can create a healthier work environment by offering mental health resources such as counseling services, stress management workshops, and employee assistance programs. Providing access to professional help encourages employees to seek support when needed, reducing stigma and fostering a culture of openness.

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Physical Health Initiatives

Promoting physical health is an essential part of supporting employee wellbeing in the workplace. Here are some simple tips to encourage healthy habits and improve overall wellness:

• Provide opportunities for regular movement, such as walking meetings or stretch breaks
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• Share educational resources about the benefits of exercise and nutrition

Implementing these physical health initiatives helps employees feel energized, reduces the risk of illness, and boosts morale. Small changes like these create a healthier workplace environment where employees can thrive. Focusing on physical wellness supports better concentration and productivity, making it a win-win for both staff and the organization.

Creating a Positive Work Culture

One company that invested in creating a positive work culture saw significant improvements in employee wellbeing and business performance. They introduced initiatives focused on recognition, open communication, and inclusivity. Employees felt more appreciated and connected, which boosted morale and collaboration.

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Common Questions About Employee Wellbeing

What are effective strategies to support employee wellbeing?
Effective strategies include providing mental health resources, encouraging physical activity, offering flexible work arrangements, and fostering a positive work culture. These approaches help reduce stress and improve overall employee satisfaction and productivity.

How can companies create a positive work environment?
Companies can create a positive work environment by promoting open communication, recognizing employee contributions, offering opportunities for growth, and ensuring inclusivity. Leadership plays a key role in modeling supportive behavior and addressing concerns promptly.

Why is employee wellbeing important for business success?
Employee wellbeing is crucial because healthy, engaged employees perform better, take fewer sick days, and contribute to a more collaborative and innovative workplace. Prioritizing wellbeing leads to higher retention rates and overall business growth.

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Prioritize Employee Wellbeing Today

Workplace strategies supporting employee wellbeing enable healthy, high-performing teams. Investment in mental health services, physical health, flexible working schedules, and a healthy culture enables organizations to build workplaces from which their employees can flourish. Attending to wellbeing produces high employee engagement, enhanced productivity, and sustainable business success. Start now to implement these strategies and watch your organization flourish as a healthier, happier, and productive force develops. Put employee wellbeing at one of your core values and unlock the full potential of your company.

Let’s get one thing straight: keto isn’t some miracle diet or magic bullet—it’s just a tool.

A strong one, sure. But like any tool, it works best when used for the right job, at the right time, by the right person.

Some runners thrive on it for years. Others? Not so much.

I’ve seen both sides firsthand through coaching. I’ve worked with runners who used keto to drop serious weight, rebuild their aerobic base, and reclaim control of their energy. Then, when they needed that extra kick—say, during race season—they shifted to targeted or cyclical keto. That meant staying low-carb most of the time, but bringing in carbs when it mattered—before races or after brutal training days.

That’s what metabolic flexibility looks like: your body learns to burn fat efficiently but can still tap into carbs when needed.

I fall into this camp myself. I stay low-carb most of the time because I love the mental clarity, the even energy, and honestly, staying lean. But if I’m about to hammer a long run or toe the line for a race, I’m not afraid to throw down some rice or pop a gel. My body bounces back into ketosis pretty fast.

That’s the payoff—you’re no longer chained to carbs.

But here’s the honest truth: strict keto can blunt top-end speed.

Sprint work, high-intensity intervals, and all-out efforts rely heavily on glycogen, not fat.

As one runner said on Reddit (and I couldn’t agree more): “Keto hurts performance at faster speeds, but so does carrying extra weight.”

Trade-offs, always

You’ve gotta weigh it out. If your main goal is to race fast 5Ks or crush the track, you might perform better with more carbs. But if you’re targeting long endurance events or want to drop excess fat without feeling like a zombie, keto can be a smart play.

I’ve also seen big genetic differences—some runners adapt to fat like a machine. Others struggle, no matter how clean their keto game is.

And if keto doesn’t work for you? That’s fine. It doesn’t mean you failed.

Some folks just don’t feel great on it, even after the “keto flu” passes. Others can’t stand life without bread—and I get it.

Nutrition isn’t just about macros

It’s about quality of life, consistency, and your relationship with food.

If cutting carbs makes you miserable or kills your social life, then maybe a moderate low-carb approach is the better path.

I’ve coached clients through both.

One guy started strict keto, dropped weight, but hit a wall during intervals. We pivoted to a whole-food, moderate-carb plan—enough fuel for training, without the rollercoaster crashes.

Another client stayed full keto and crushed their ultra. The difference? Context. Needs. Goals.

Metabolic flexibility is what I’m after with most athletes.

I want your body to be fluent in both languages—fat and carbs.

Going full keto for a few months can train your body to burn fat like a pro. Even if you bring carbs back later, you’ll probably hold onto that fat-burning skill.

That’s gold in long races when you’re trying to avoid bonking.

Just know that the longer you stay in ketosis, the more “sensitive” your body may get to carbs. Some folks report that after months of keto, reintroducing carbs hits them harder—higher blood sugar spikes, a foggy brain, that kind of thing.

Not dangerous, just something to be aware of.

Personally, I like throwing in a higher-carb day every now and then—maybe once a week, or during a heavy mileage phase.

It’s part mental (feels like a relief), part physiological (keeps my body responsive to carbs), and part social (yes, I still want to enjoy a pizza night once in a while without guilt).

Here’s what I always tell clients:

Keto isn’t a lifestyle you have to commit to forever

It’s a tool.

Use it for fat loss, energy balance, metabolic control, or base building. Then switch tools when needed.

If you’ve got a race coming up, you might want to do a proper carb-load and fill up that glycogen tank.

If you’re vegetarian or have metabolic issues that make high fat tricky, maybe keto’s not your jam. And that’s totally okay.

As a coach, I’ll never push keto as the only answer. But I’ll say this: trying it taught me a lot.

I realized I didn’t need constant sugar bombs to train or function. I learned what it feels like to run on fat—steady, clear, unshakable. I also learned that carbs are still a damn powerful tool when used right.

Keto made me a better athlete and a more balanced coach

Not because it’s magic. But because it forced me to understand fuel—not just food.

What about you?
Have you ever experimented with keto? Did it work for your running, or did it flop?

Let’s talk about what fuel mix actually helps you feel and run your best.

One of the things I love most about jump rope?

It never gets boring. There’s always a new trick to mess around with—something fresh to challenge your coordination, your rhythm, or just your patience.

Below is a list of 22 advanced jump rope moves I’ve played with over the years. Some of them I’ve nailed. Others? Still working on ’em—and I’ve got the shin bruises to prove it.

You don’t need to master all of them. Just pick a few to mix into your workouts. They’ll push different muscles, fire up your brain, and keep you sharp.

Let’s break them down. But quick warning: You’re gonna mess up. That’s part of the deal. Stick with it, and the payoff’s worth it.

1. Boxer Skip

This one’s non-negotiable if you want to build endurance. Instead of hopping with both feet, you shift side to side—lightly tapping one foot while the other carries the weight. Think of it like jogging in place, just smoother.

Why I like it: When I’m fatigued mid-session, I slip into this without thinking. It gives my calves a breather without breaking the rhythm. It also looks sharp when it flows.

Try it when: You’re aiming to rope for 5+ minutes straight without dying.

2. High Knees

You’ve probably done these without a rope. Now toss a rope into the mix and it turns into chaos—in the best way. You’re basically running in place, knees up to hip level, while the rope whips underneath.

Why it’s a killer: The pace forces you to turn the rope fast and stay tight. It skyrockets your heart rate and hits your hip flexors hard.

When I use it: As a brutal finisher. Just 30 seconds and I’m huffing.

Tip: Don’t try this cold. You’ll hate yourself.

3. Double Unders

Old-school pain meets modern bragging rights. The rope passes under twice in one jump. Sounds simple. Isn’t. You’ve gotta jump a bit higher, whip the rope faster, and stay smooth on the landing.

I remember when I first strung 10 in a row. Felt like I unlocked a cheat code.

Why they’re gold: They jack up your intensity fast and demand coordination. Your calves and shoulders will feel every second.

What to expect: A lot of rope smacks before you get the rhythm down.

4. Criss-Cross

Right as the rope swings over your head, cross your arms, jump through, then uncross next time. It’s all timing.

Pro tip: Practice the cross without jumping first. Just learn where your hands go.

Why it rocks: It looks cool, opens up your shoulders, and trains your reflexes. I still mess this up now and then—and laugh every time.

Bonus: You’ll feel like you’re dancing with the rope when it clicks.

5. Side Swing (Side Swipe)

Here’s a break move that doesn’t stop the rope. Swing it to the right of your body, then to the left, then jump back in. Hands work together in a sideways figure-8.

Why do it: Active recovery. You’re still moving the rope, but your legs get a break. Also builds wrist control. Boxers love this one.

How I use it: Mid-set to catch my breath without totally stopping.

6. Side Swing Cross-Over

Take the side swing and level it up. After one side swing, bring the rope across your body for a criss-cross jump. Then side swing again. Repeat.

Why it matters: It’s coordination bootcamp. And it just feels good to flow into something that smooth.

Once mastered: You can combo this with footwork and look like a rope ninja.

7. Heel-Toe Step (Heel Taps)

Tap your heel in front of you as you jump. Alternate sides each time. One foot jumps, the other taps forward.

Why I dig it: Adds fun footwork and hits the front of your shins (your tibialis). Feels like dancing after a while.

Variation: Tap one heel forward while the opposite toe taps back. That’s next level.

8. Jogger’s Shuffle

Make your alternate foot jump look more like a run. Drive your knees slightly forward and move around if you’ve got space.

Why it’s solid: It mimics real running, working each leg separately. Great for endurance.

I use this on longer rope sessions where I want to build volume without frying my calves.

9. Skier Jumps

Keep your feet together and hop side to side like you’re skiing through moguls. Move 6–8 inches each jump.

Why do it: It’s fantastic for lateral strength and calf power.

Want to get spicy? Add a double-under while moving. (Yeah, I know, I’m cruel.)

10. Bell Jumps

Same idea as skier jumps, but you’re moving forward and back instead of side to side. Small hops—like a bell swinging.

Why it matters: Works different parts of your lower legs and builds agility for terrain changes—great if you run trails.

11. Mike Tyson Squat Jumps

The legend did these. You should too. Jump rope, but drop into a deep squat every few skips—while the rope keeps turning.

Pattern: 3 normal jumps, 1 squat jump. Or go full beast and squat every turn.

Why it hurts (in a good way): Quads, glutes, and lungs get torched. Builds explosive leg strength.

Truth: I only do these when I’m feeling brave.

12. Jump Rope Jacks

You know jumping jacks? Now do that with a rope. Jump with feet apart, next jump bring them together.

Why it’s good: Targets the inner and outer thighs and messes with your rhythm in a fun way.

Fun fact: Feels like grade-school gym class—but in a good way.

13. Mummy Kicks

This one’s as weird as it sounds—but it works. You kick one leg straight out in front while the other does the jumping, then switch legs on the next jump.

Almost like you’re doing a stiff-legged scissor motion. The name comes from that mummy-style posture: arms can cross out in front if you want to add flair.

Why I like it: Great for coordination and torches your hip flexors and quads. It’s sneaky tough. Plus, once you get it flowing, it actually looks kind of badass.

Heads up: The first few tries, you’ll feel clumsy. Stick with it.

14. Criss-Cross Double Unders

Alright, now we’re entering show-off territory. This one’s exactly what it sounds like: a double under, but on the second rotation, you cross your arms mid-air.

Why try it: Honestly? Because it’s just cool. You don’t need this for cardio—but nailing it feels elite. I still only hit it maybe one out of every three tries.

Bragging rights: If you can do these clean, you’re in rare company.

15. Backward Jumping

Everything you’ve been doing? Reverse it. Start spinning the rope backwards—over your head from the back, under your feet front to back.

Why it matters: Trains your brain differently, improves coordination, and hits your shoulders in a whole new way.

Pro tip: Don’t rush. Start with simple backward bounces before trying anything fancy.

16. Side Swing 360 (Turning Jump)

This one’s fun and dizzying all at once. You rotate your body slowly in a full 360° spin while jumping.

Start with a few side swings to build momentum, then begin turning your body 90 degrees at a time, keeping the rope spinning.

Why I love it: It builds rope control and awareness. You’ll feel like a ninja—especially when you land facing the same direction you started.

Good for: Breaking up the routine and reminding yourself that jump rope can be straight-up fun.

17. The “EB” or Elevation Crossover

This is a fancy one. You cross one arm behind your back while the other crosses in front as the rope swings under.

Why even try? Well, it’s part of competitive freestyle routines. Not necessary for runners, but if you’re jumping for fun or want to explore that performance-style rope work, this is one to chase.

Reality check: I don’t do this one often. It’s more for fun than function—but the coordination challenge is real.

18. Push-Up Burpee Rope Combo

Now we’re talking full-body pain.

You jump rope for a few skips, drop into a burpee, do a push-up, pop back up, and go right back into jumping.

Some maniacs even swing the rope under them as they drop—next level stuff.

Why it’s brutal (and awesome): Full-body shredder. If I’ve got 5 minutes to blow up my lungs and legs, this is what I do.

Tip: Start with 2–3 reps and work your way up. You’ll be cooked in no time.

19. Mic Release (Freestyle Toss)

Here’s where we just have fun.

You toss one handle of the rope in the air mid-jump and catch it, then keep going. Usually done from a side swing or a high jump.

Why it’s wild: It’s just for show. Adds style points. Doesn’t help your 5K time, but it will get you noticed.

My take: Not for the training plan, but perfect for those “I still got it” moments. Rope tricks can feel like play—and that’s a good thing.

20. Agility Footwork Mix (Scissors, Twists, Hops)

Want to level up your footwork?

Mix in lateral hops, scissor switches (front/back foot jumps), or even twisting your hips left and right with each jump.

These mimic agility ladder drills. I use them for trail training or just sharpening my coordination.

Why it works: Great for foot speed, directional awareness, and staying light on your feet.

Coach tip: Don’t overthink it. Just move your feet, keep the rope turning, and have fun with the patterns.

21. The “A-Skip” or Running Man Step

This one’s a skip-hop combo.

One knee lifts up (like a high-knee drill), while the opposite leg does a low hop. It’s kind of like slow-motion sprint mechanics with a rope spinning underneath.

Why I love it: It mimics real running drills. You’ll feel that hip flexor engagement and timing work together.

I use it: In warm-ups before running days when I want to fire up my neuromuscular system.

22. Freestyle Combos (The Real Endgame)

Here’s where everything comes together.

You chain moves—run in place for 10 jumps, side swing into double unders, hit a criss-cross, swing out, back into boxer skip, throw a spin in there.

The goal? Keep the rope moving while switching styles on the fly.

Why it’s next-level: You’re building rhythm, control, strength, and mental focus all at once. Plus—it’s fun.

Sometimes I lose myself in these freestyle bursts. It feels like dancing.

Want a challenge? Set a timer for 2 minutes and see how many tricks you can blend without stopping.

Quick Callout for You:

What’s your favorite jump rope move right now?

Which one on this list are you excited (or terrified) to try next?

Let me know—I wanna hear how it’s going for you.

And if you’re just starting to explore rope work, remember: the goal isn’t to impress anyone. It’s to stay sharp, get sweaty, and enjoy the process.

Final Thoughts: You Don’t Need to Master Them All

Whew. That’s a long list. Don’t freak out.

You don’t need to master all of these tricks. Honestly, I haven’t either.

My approach? Pick one or two new moves at a time—just like building mileage. No need to force-feed your brain 22 new footwork patterns overnight.

Try working a new move into your warm-up or cooldown. Or just carve out 5–10 minutes for skill practice. That’s what I do.

One session I’ll drill criss-crosses. Next time, maybe I’ll mess around with backward skipping or heel taps.

Improvement sneaks up on you when you’re not obsessing.

Pro Tip: YouTube Is Your Secret Weapon

Some of the best technique breakthroughs I’ve had came from watching slow-mo videos.

I remember watching a frame-by-frame breakdown of a double under and going, “Wait… I’m not tucking my knees.”

Once I fixed that? Boom—10 in a row. Sometimes you need to see the move before your body gets it.

Real Talk: Advanced Moves = Advanced Stress

But listen—this isn’t all sunshine and cool tricks.

Advanced moves = advanced stress. Don’t gloss over that.

Double unders? High-impact. That higher jump might look clean, but your joints take a beating if you overdo it.

If your calves or Achilles start barking, don’t tough it out. Drop the fancy stuff.

Stick to basic bounces, side swings, or take a full rest day. I’ve had to learn that the hard way—pushing through soreness until it turned into a full-blown issue.

Keep It Simple, Keep It Smart

Now, I treat the advanced moves like spice.

A sprinkle of double unders here, a dash of squat jumps there.

But the backbone of my rope workouts? Boxer skips. Alternating feet. The basics.

They keep me moving without wrecking my body.

Jumping rope might seem simple—until your shins ache and the rope keeps smacking your toes.

I used to think I had it down too. “Just hop and spin, right?” Wrong. Sloppy form cost me time, energy, and patience. I tripped so often, I nearly gave up. But once I dialed in my technique, things clicked—and I’m here to help you skip all that trial and error.

Let’s break it down, real-runner style. Here’s how to jump rope properly—and what mistakes to avoid if you don’t want to feel like you’re stuck in a tangle of plastic rope and frustration.

1. Stand Tall (Posture is Everything)

Don’t slouch. I see it all the time—folks hunched forward, staring at their feet like they’re waiting for the rope to hit. Don’t do that.

Stand tall like someone’s pulling a string from the top of your head. Eyes forward, chest open, shoulders relaxed and rolled back. That upright posture gives you better balance and helps you jump with less effort.

I always tell runners to lock eyes with a fixed point straight ahead. That one tip fixes more posture problems than you’d believe.

2. Fix Your Arm & Hand Setup

Hold the rope handles close to your hips, slightly in front of your body. Elbows bent at about 90 degrees and tucked in. Not out like airplane wings—that’s a shortcut to tripping.

I used to flail my arms like I was fighting bees. A coach on Reddit (who clearly knew their stuff) told me: “Imagine you’re holding eggs in your armpits. Don’t drop them.” That mental image saved me.

Most of the movement comes from your wrists, not your shoulders. Keep it tight and smooth.

3. The Wrist Snap (Not a Full Arm Swing)

This is where most beginners blow it—they try to muscle the rope around with their whole arm. Bad idea.

Your wrists are the engine here. Rotate them in tight, steady circles. That’s what controls speed and rhythm.

Back when I started, I was swinging from the shoulders. Not only did I gas out in minutes, but the rope whipped all over the place. Once I shifted to wrist flicks, everything changed—faster cadence, more control, less exhaustion.

If the rope keeps catching your feet, your wrist rhythm might be off. Focus on keeping the rotation smooth and even.

4. Jump Height & Footstrike: Keep It Low and Light

Here’s the truth: you only need to jump about 1–2 inches off the ground. That’s it.

I used to leap like I was clearing hurdles—burned energy and wrecked my joints. These days, I bounce just enough to let the rope pass under.

Land softly on the balls of your feet. Never slam down flat-footed or on your heels unless you want your knees and shins to hate you.

Knees should stay slightly bent—think athletic, not stiff. I like to cue my athletes with this: “Jump quiet.” If you can float over the floor without waking a baby upstairs, you’re golden.

5. Keep It Compact – No Fancy Business (Yet)

No high knees. No heel kicks. You don’t need tricks yet.

Keep your jumps straight up and down with just a slight forward lean. Think quick, tight hops. When I was starting, I wasted energy kicking my heels or tucking my knees. Timing got messy fast.

One trick I use? I imagine I’m hopping over a crack in the pavement—just a tiny lift to get over it clean. That image keeps my form sharp and minimal.

6. Breathe & Find Your Flow

Don’t hold your breath—it’s easier said than done when you’re focusing on rhythm and coordination.

I’ve found a simple breathing pattern helps: inhale for two jumps, exhale for two. Keeps things steady.

And speaking of rhythm—treat your rope like a metronome. I like tracks around 120–150 BPM when I’m in flow mode. If music isn’t your thing, say the words in your head: “jump-bounce, jump-bounce.” You’ll find a groove.

Once your body gets it, it’ll start running on autopilot—and that’s where the real fun begins.

Quick Fixes for Common Mistakes:

• Tripping a lot? Check your wrist speed and arm position.
• Getting winded too fast? You might be jumping too high.
• Rope keeps smacking the back of your legs? Relax those shoulders and tuck in your elbows.

Common Jump Rope Mistakes (And How to Fix ‘Em Without Losing Your Cool)

Let’s be real: jump rope looks simple—until your rhythm falls apart, your calves scream, and the rope feels like it has a vendetta against your shins.

I’ve been there. And I’ve coached plenty of folks through these rookie slip-ups. Here’s what to watch out for, and how to clean up your form like a pro.

The Double Hop – That Extra Bounce You Don’t Need

You know the one. Jump… bounce… jump… bounce. That sneaky little second hop that creeps in when you’re trying to find your rhythm. Totally normal for beginners—it’s like a safety net while you figure things out.

But over time, that extra bounce becomes dead weight. It kills your flow and slows you down.

The fix? Try speeding the rope up just a touch so your body doesn’t have time to squeeze in that extra hop. Focus on one clean jump per rotation.

I still catch myself doing it now and then when I’m tired—just shake it off and get back into a smooth rhythm.

Arms Flying Out Like Chicken Wings

This one always gets worse as you fatigue. Your elbows drift out wide, and suddenly the rope’s clipping your toes and you’re wondering why.

Spoiler: you just tightened the arc of the rope by making your arms go rogue.

Reset by bringing your elbows back in—hug them to your ribs like you’re protecting a secret. Sometimes I literally stop, shake out my arms, and start fresh.

Don’t be afraid to reset. Better to do it right than to keep whipping yourself like you’re fighting off a ghost.

Jumping Too High or Doing Weird Leg Stuff

Listen—this isn’t a high-jump contest. If your legs are flailing or kicking back like a donkey, you’re burning energy for nothing.

I once filmed myself in slow motion and was shocked—I looked like I was trying to hurdle over furniture.

What helped? Practicing low, chill jumps. Keep it compact. Once you trust the rope, the urge to over-jump fades.

Think “hop over a crack in the sidewalk,” not “clear the moon.” Smooth, quick, and controlled—that’s the goal.

Going Full Speed Before You’ve Earned It

We all want to feel fast, but speed without rhythm is just chaos.

I see beginners going turbo right out of the gate, only to trip every few seconds and get frustrated.

Start slower. Build rhythm. One trick I love is shadow jumping—just mimic the bounce motion without the rope, or swing it beside you while you jump.

Feel the bounce. Then, when it clicks, bring the rope in. Even pros like boxers build their speed on rhythm—not brute force.

Ignoring Pain Like It’s a Badge of Honor

I used to push through everything. Shin pain? “Whatever, I’ll tough it out.” Bad idea.

Jump rope hits your calves and shins hard, especially early on. Some soreness is fine—it means you’re working—but sharp pain? Red flag.

If your shins are screaming or your Achilles starts barking, stop. Take a breath. It might be your form (landing too hard, jumping too much, or not recovering enough).

Back off the volume, ice it, and stretch your calves and shins. I’ve skipped rest days before and paid the price—weeks off with nagging pain.

Be smart, not stubborn.

Listen to the Sound

This one’s underrated. Your ears can be better coaches than your eyes.

A solid session sounds like: tap, tap, tap from the rope, and a light pat-pat from your feet.

If you hear loud thuds or the rope smacking unevenly, it means your rhythm’s off—or you’re landing too hard.

Adjust. Reset your cadence. Soften your landings. Get back to that flow.

Jumping rope should feel snappy but light—like you’re floating just long enough to clear the rope, not trying to break the floorboards.

So You’re Either New to Interval Training—Or You’re Coming Back to It After a Long Break

Either way, welcome. This is where the grind begins and speed starts getting real.

But hold up—before you jump into a session that leaves you hobbling for three days, let’s talk about how to do it right. Intervals aren’t just about going hard. They’re about training smart and staying healthy while building that engine.

1. Warm Up Like You Mean It

This isn’t optional. I treat the warm-up like part of the workout now—because that’s what it is. It gets your muscles firing, your blood moving, and your brain out of zombie mode.

Back in the day, I used to skip this part. I’d head out the door, run hard from the jump, and wonder why I felt stiff, slow, or tweaked something halfway through. Rookie mistake.

Here’s what I do now before any interval session:

• Easy Jog (5–10 mins): Just a chill pace. Enough to break a sweat and get your heart ticking a little faster.
• Dynamic Drills: I hit some leg swings, walking lunges, high knees, butt kicks, and arm circles. Then I finish with 4–6 × 20-second strides—build-ups that wake up your legs and nervous system. Think of them like flipping the “ready” switch.
• Mental Reset: I also use this time to get my head straight. I might be shaking off work stress or early morning grogginess, but by the last stride, I’m locked in. I often visualize what’s coming: “Alright, I’m about to knock out these 400s. One at a time. Smooth and fast.”

Skip the warm-up, and you’re setting yourself up for a rough ride—maybe even an injury. Cold muscles hate surprises, and if you jump from 0 to 100, expect some backlash. Trust me, those extra 10 minutes are a game-changer.

Now your turn: Do you usually warm up before intervals? If not, what’s been holding you back?

2. Start Small – Don’t Burn Out on Day One

I still remember my first interval session. It wasn’t 10×800m or anything heroic. It was literally one block hard, one block easy—maybe a mile total. I was wrecked… and fired up.

That’s where I want you to start if you’re new. Keep it simple. Something like:

• 6–8 x 200m fast, 200m walk or jog
• Or even 1-minute run / 1-minute walk, repeated 10 times

These are short enough to finish strong and long enough to taste the work. Perfect for beginners or anyone returning from a layoff.

But here’s the trap: Trying to “prove” something with your first session. I’ve been there—ripping sprints like a maniac, thinking that’s how you get faster. What actually happened? DOMS for days, mental burnout, and zero consistency.

So here’s the golden rule: You should finish every early session thinking, “I could’ve done one more.” That’s how you build momentum.

Want to ramp it up later? Great—add one or two reps per week, or stretch the fast section by 15–20 seconds. But don’t jump both at once. You’re building a fire, not lighting a bonfire and watching it burn out in five minutes.

What’s the simplest interval workout you’ve tried? How did it feel? Let me know.

3. Train at the Right Effort—Not Maximum Destruction

One of the questions I get all the time is: “How fast should I run my intervals?”

Simple answer: Hard, but in control.

This isn’t about sprinting until your lungs explode. Unless you’re doing 100m reps, you shouldn’t be going all-out. Most of your interval work should sit around 80–90% of your max effort—fast enough to be uncomfortable, but not reckless.

And here’s something cool: research from the American Council on Exercise found that runners who trained around 80% effort actually improved more than runners who went all-out every time. Why? Because they could keep the quality high and show up fresh next time.

That blew my mind. It also made sense—I’ve burned myself out plenty of times chasing max speed. But once I started pulling back just a little, I found I could hold good form longer, avoid crashing, and actually get faster.

So next time you’re on the track, run hard—but save some juice in the tank.

4. Pacing Your Intervals: Don’t Go Out Like a Maniac

Want to blow up your interval workout in the first 5 minutes? Easy—just sprint that first rep like it’s a 100m dash and watch the rest of your session fall apart. I’ve seen it too many times, and I’ve done it myself more times than I care to admit.

A smarter approach? Use your current race paces as a guide, not what you wish you could run. If you’re doing short stuff—like 200s or 400s—aim for a touch faster than your 5K pace. For longer repeats—800s, 1Ks, or anything that takes you 3–5 minutes—stick to around 5K pace or a hair quicker. It should feel tough, but controlled.

You can also train by feel. Intervals usually sit around Zone 4–5—hard to very hard. Breathing heavy, legs screaming, but still runnable. Don’t obsess over your heart rate zones unless that’s how you like to train—just don’t gas yourself so early that you’re crawling through the last rep.

If anything, start conservative and build through the workout. A negative split—finishing your last reps stronger than the first—is a big win in my book.

5. Yes, You Can Walk the Recoveries (Especially Early On)

Let’s clear this up: walking during recoveries doesn’t make you weak. It makes you smart—especially if you’re new to intervals. Some of the best breakthroughs I’ve seen (and coached) came from runners who gave themselves permission to walk between reps. No shame in it.

Heck, I coached someone who used a mental hack: “Just get through this rep—you can walk after.” Nine times out of ten, they’d jog the recovery anyway, but the option to walk helped them show up and keep pushing.

Your recovery interval should work for you, not against you. Early on, matching work-to-rest is fine. For example, 2 minutes hard, 2 minutes easy. A 1:1 or 1:2 ratio works great when you’re still building that aerobic engine. But if you’re totally gassed and can’t hit the next rep with decent form or effort, take a bit more rest. That’s not failure—that’s smart pacing.

Just don’t go overboard. Standing still for five minutes between every interval turns the workout into a disjointed mess. You want your body to learn to recover while still moving. That’s part of the magic of interval training.

Brisk walks or light jogs keep the blood flowing and actually help you recover faster. According to endurance coaches and the crew at Strava’s stories hub, a good chunk of interval benefits comes not just from the hard work—but from teaching your body to bounce back while still in motion.

One way to check if you’re doing it right? See if your last recovery jog is just as strong as your first. That means you didn’t overcook it, and you’ve paced like a pro.

6. Pay Attention to Pain & Build Gradually

Intervals aren’t a casual jog in the park. They’re tough—and they should be. But there’s a fine line between “this burns” and “this is dangerous.”

Burning lungs? Normal. Legs screaming? Expected. But if you feel sharp pain, dizziness, or something that feels off, stop. Live to fight another day. I say this as a coach who’s had to learn the hard way—you don’t win points for being reckless.

And please don’t jump straight into doing intervals every day. That’s a shortcut to Injuryville. For most runners, one session a week is more than enough to start. Two max, if you’ve built a base and are targeting a race. Anything beyond that, and you’re just piling on risk.

Recovery is where the gains are made. Take it seriously. I used to do intervals and then smash a hard gym leg session the next day. Not smart. Now? I follow intervals with a chill recovery run, a swim, or even just a long walk to flush the junk out of my legs.

Let me tell you a story: Back when I first really started doing intervals right—consistent pace, smart recovery—I was stuck on a 5K plateau. No matter what I did, I couldn’t break my time. Then I committed to 6 weeks of steady intervals. I remember one day on the Bali beachfront—I ran a solo 5K time trial and shaved off 30+ seconds. It felt like magic, but it wasn’t—it was just consistent, hard work paying off.

That day made me a true believer. Now I use those same workouts with runners I coach. And guess what? It works. For them. For me. It’ll work for you too—if you respect the process.

Quick Gut Check:

• What’s your go-to recovery between intervals—walk or jog?
• How many interval sessions are you doing weekly right now?
• Are you recovering enough to hit your next rep strong?

Drop a comment or shoot me a message—I’d love to hear how your interval training is going and what’s worked (or flopped) for you.

Final Thoughts: Go Smart or Go Sore

Interval training works—no doubt about it. But only if you respect the process.

You’ve got to warm up like it matters, start small, and know when enough is enough. No badge of honor for limping for three days after every workout. The goal is to come back stronger, not crawl back to the couch.

Stick with it, and I promise you’ll start seeing progress: faster pace, smoother form, more confidence. Just take it one rep at a time.

Now I want to hear from you…

What’s your go-to interval workout? How do you warm up? And how do you know you’re training smart—not just hard?

Let’s swap notes.

#intervaltraining

Q1: What does cadence mean in running? What is SPM in running?

Cadence just means how many steps you take per minute while running. You’ll often see it called SPM – steps per minute. Think of it as your rhythm.

If your cadence is 170 SPM, that means both your feet are hitting the ground a combined 170 times every minute.

Here’s the deal:

• Faster cadence = shorter, quicker steps
• Slower cadence = longer strides, and often more pounding

But don’t go chasing some “perfect” number. Cadence is personal.

• Recreational runners: 160–170 SPM at easy pace
• Elites: Often hit 180+ SPM when racing (but slow down too when jogging)

So yeah—cadence = step rate. And SPM is how we measure it.
Simple stuff, but super useful when you start dialing in your form.

Q2: Is 180 SPM the ideal running cadence for everyone?

Nope. 180 SPM isn’t some magical number every runner needs to hit.

That whole 180 idea took off after coaches noticed elite Olympic runners cruising at that cadence during races. But guess what?
They’re elites. They’re flying.

You, me, and most runners aren’t always running sub-5-minute miles.

Your cadence depends on:

• Your pace
• Your height
• Your fitness
• Your form
• And a dozen other factors

If you’re running a 10:00/mile, trying to force 180 SPM might just feel awkward. I’ve seen beginners feel stiff and robotic trying to match that.

Here’s what I tell the runners I coach:
Aim for efficiency, not numbers.

If you’re overstriding and landing way in front of your body, bumping your cadence might help. But whether that’s 172 or 184 doesn’t matter much. Let your body guide you.

Even pros drop cadence on recovery runs and ramp it up on speed days.
Context matters.

So no, 180 isn’t “ideal” for everyone. It’s a decent reference point—but not a rule to live or die by.

Q3: How can I measure or check my running cadence?

You’ve got two ways: old-school and techie.

Old-school:
Go for a run and count how many steps you take in 60 seconds (both feet).
Or count just your right foot for 30 seconds and double it.

Example: If you count 40 steps with your right foot in 30 seconds, that’s 80 total per side—so 160 SPM.

Do it a few times to get an average. I do this sometimes during cooldowns just to check in.

Tech route:
Most GPS watches (Garmin, Coros, Polar, Apple Watch, etc.) track cadence automatically. So do apps like Strava and Nike Run Club.

• You’ll see “Average Cadence” after your run
• Some devices even show real-time SPM
• Foot pods or chest straps = more detailed data (but not necessary for beginners)

My advice? Use a mix. Count manually every now and then to stay in tune with your body.
And check your post-run data to spot patterns.

Q4: What is a “good” running cadence? Is 163 SPM good or bad?

Short answer: 163 is totally fine. Seriously.

There’s no “good” or “bad” number. It depends on you—your pace, your build, your form.

Most runners fall between 150 and 180 SPM for easy runs. A cadence around 163 is right in that moderate range.

One study I saw on RunnerClick broke it down something like this:

• 153–163 SPM: slower paces (bottom percentile to about 30th)
• 164–173 SPM: mid-pack
• 174+: fast, often seen in competitive runners

So 163? That’s not low, not high—it’s a middle-ground number.

If it feels smooth and you’re not landing heavy or way ahead of your hips, then keep rolling with it.

Now, if you’re feeling clunky or constantly sore, it might be worth nudging cadence up a bit.
But don’t obsess. A lot of runners cruise at 160-something for years without issues.

Q5: Does increasing cadence make you run faster?

It can, but not in the way most people think.

Speed = stride length × cadence.
So yes, if your stride stays the same and you step faster, you go faster.

But in real life, when you raise cadence, stride length usually shortens a bit—and that’s not a bad thing.

It often means you’re:

• Fixing overstriding
• Landing more underneath your body
• Becoming more efficient

Most runners I’ve coached don’t magically gain speed by boosting cadence alone.
But they do feel smoother.

• Less pounding
• Less wasted energy

And that adds up—especially over distance.

So yes, higher cadence can help you run faster, mostly by making you more efficient. But it’s not a silver bullet.

You still need to:

• Build your aerobic engine
• Strengthen your legs
• Train smart

I always say:
Don’t expect to shave 30 minutes off your marathon just by changing your step rate.
That’s like slapping a turbo sticker on your car and hoping it goes faster.
Put in the work. Cadence is just one piece of the machine.

Q6: Should beginner runners worry about cadence?

Honestly? Not right away.

If you’re just starting out, your job is to:

• Build a habit
• Run consistently
• Stay injury-free

Don’t get bogged down in numbers yet—especially not cadence.

In the beginning, most people shuffle a bit. That’s fine.
As you get stronger and run more, your cadence usually improves on its own. I’ve seen runners go from 150 to 170 naturally, just by running 3–4 times a week for a few months.

I usually tell new runners:
Forget the data for now. Just get out the door. Keep showing up.
Once you can run a few miles comfortably, then start playing with form and cadence.

If you’re really curious, just check your watch or app after a run. If you’re way down in the 140s and feel like you’re bounding all over the place, try quickening your steps a bit.
But no need to drill or force it.

Later on, when you’re chasing PRs or running longer races, cadence can become a great tool for improving efficiency.
But early on? It’s all about putting in the miles without breaking down.

Your Turn:

What’s your current cadence? Have you ever tried tweaking it?
Drop a comment and let’s chat about what’s working—or not working—for you.