Hitting a sub-90 half marathon is tough—it’s the kind of goal that challenges both your body and mind.

The good news? With the right approach, it’s totally doable.

I remember my first attempt at a sub-90 half. The first few miles felt like a breeze, but by mile 8, my legs were screaming. What helped me push through was breaking the race into smaller, manageable segments.

What’s more?

Having coached numerous runners to this goal and raced it myself, I can attest to having a solid base—such as a sub-40 minute 10K or a sub-20 minute 5K—before embarking on this challenging endeavor.

Whether you’re experienced or aiming for this goal for the first time, let’s dive into the strategies that can get you there.

Here’s the Pace You’ll Need for a 1:30 HM

To go sub-90, you’re looking at a pace of 6:50 per mile (or 4:15 per kilometer).

It’s a fast pace, and there’s no sugar-coating it—this goal requires dedication. Ideally, you should already be running strong in shorter races, like a sub-18 5K, sub-40 10K, or a sub-3:15 marathon. These times give you a solid foundation for stepping up to a sub-90-minute half.

The Requirements Of Running A 1.30 Half Marathon

First off, a sub-90 half marathon takes more than just showing up on race day and giving it your all. It calls for preparation, consistency, and dedication.

If you’re already an experienced runner and have completed several races before, you’re on the right track. However, if you’re a beginner runner, don’t be discouraged. You can work towards achieving this goal with the right training plan and attitude.

I’d recommend completing a half marathon in or around the 110-minute mark to give yourself the best chance at success.

With that, you’ve got a solid base to build on and work toward a faster pace. If you can run a 10K within 40 to 42 minutes, you’re on the right track to achieving your sub-90-minute goal.

A beginner? Start here.

How to Train for a Sub-90 Half Marathon

The key to nailing a 1:30 half lies in your training details.. You can’t just wing it and hope for the best on race day.

You need to structure your runs with a blend of easy, speedwork, tempo, and long runs. And don’t forget cross-training—it’s essential to keeping your body balanced and injury-free.

Easy Runs

These are the backbone of your training. They should feel comfortable, almost too easy, with no pressure on pace. The goal here is to build aerobic endurance. You’re in the right zone if you can hold a conversation while running.

To err on caution, I recommend using a heart rate monitor. Your target zone should be around 65 and 75 of your maximum heart rate.

Interval Training

If you want to run fast, it helps to train at your goal pace—or even a bit quicker—once a week. This is where interval training comes in, which consists of running one fast interval followed by one slow interval.

Then you repeat for the duration of the session. Interval training is the best way to improve your speed when training for a half marathon. Speedwork also trains your body to tap into more muscle power as you run.

My 1.30 HM training plan includes various interval work, ranging from 400-meter to 2Km intervals. The intervals should be performed as instructed in the plan. For shorter repeats like 400 and 800, I recommend doing them on a track, but for longer repeats, you might want to do them on the road.

Here’s the break-down:

• 400m reps: Run at a 6:00/mile pace with 60-second recovery.
• 800m reps: Shoot for a 6:20/mile pace with a 90-second recovery.
• 1K reps: Aim for a 6:40/mile pace with a 2-minute recovery.
• 2K reps: Hold 6:50/mile pace with 2-minute recovery.

Tempo Runs

Tempo runs consist of non-stop sessions with a build-up halfway to a 10K race pace, and they’ve a lot to offer.

Tempo runs are fantastic strength builders and are a must, especially when training for a half marathon. They also help keep pace without building too much lactate in your muscles, which eventually helps keep a faster pace for a longer period.

The typical tempo runs would start with 10 to 15 minutes of easy running, then speed up gradually for 20 to 30 minutes near the midpoint, then 5 to 10 minutes easy as a cool-down toward the end.

That’s all.

I’d also recommend performing tempo workouts at your target half-marathon pace, 5:50 per mile. Build up the speed gradually, not suddenly.

Long Runs

Taking on the 90-minute half marathon means that you likely already do a long run of roughly 90 minutes or longer every weekend.

If that’s the case, then I’m not surprised.

Long runs are the core of building endurance.

They’re the best for building aerobic endurance.

But how do you increase distance without incurring injury?

The key is to do it gradually. As a rule, build up the distance of your long runs gradually. Following the 10 percent rule is the best way to go.

During the program, you’ll add 1-2 miles to your long run every 1-2 weeks. You’ll also be taking a recovery week every 4 to 5 weeks, reducing the long run distance by 30 percent.

To complete a sub-90-minute half marathon, you’ll want to run more than 13.1 miles during your long peak runs—4 to 6 weeks before race day.

Don’t try to run these sessions too fast. Focus on spending more time on your feet. Time over distance

Warm-Up and Recovery

Warming up properly is crucial for peak performance and injury prevention. Start with a 10-15 minute jog for speedwork, followed by dynamic stretches like leg swings and lunges. Finish with a few 100-meter strides at near race pace. For long runs, you can start slow and use the first few miles as a warm-up.

Don’t forget to stretch after your runs. And always listen to your body—rest is just as important as the hard work you’re putting in.

Race Day Pacing Strategy

One effective strategy is to divide the race into smaller segments and pace accordingly.

For example, try breaking down the race into three 4-mile segments with a final 5.1-mile stretch

During the first two segments, aim to run slightly slower than your goal pace.

In the third segment, aim to run at your goal pace. Finally, during the last segment, aim to slightly increase your pace.

What’s more?

Adjust your pacing based on course elevation, weather conditions, and fitness level.

Weekly Mileage 

One of the keys to success is gradually building up your weekly mileage. There’s no magic number, but it’ll take serious work to reach sub-90e.

If you’re running around 20 miles per week, don’t worry, you can still get there! Aim to gradually increase your weekly mileage to around 40 miles throughout the early weeks of your training.

But it’s not just about running more miles. You also need to be smart about how you structure your training. Keep your long run mileage to around 25-35% of your weekly volume.

For example, if you’re running 26 miles a week, aim for a long run of around 6-9 miles. Going too hard or fast can lead to injuries that only set you back in training.

As you build your weekly mileage, be sure to also focus on cross-training and strength training to prevent injury and build overall body strength.

A strong body is resilient, and you’ll be better able to handle the rigors of training if you’re doing push-ups, pull-ups, lunges, and other compound movements.

Your Training Plan for a 1:30 Half Marathon

Now, onto the training plan. This is just a guide, so feel free to adjust it to fit your schedule and needs. But remember, consistency is key. You won’t get to the finish line in under 90 minutes if you’re not putting in the work.

This plan includes a mix of easy runs, speed work, and a long run each week to help you build endurance and speed.

Week – 1

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 4 miles
• Wednesday—Speedwork: 6 X 800M
• Thursday– Easy Run: 4 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 4 miles
• Sunday – Long Run: 10 miles

Week – 2

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 10 X 400M
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 6 miles
• Sunday – Long Run: 10 miles

Week – 3

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 5 X 1K
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 4 miles on hills
• Sunday – Long Run: 11 miles

Week – 4

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 6 miles
• Wednesday—Speedwork: 4 X 2K
• Thursday– Easy Run: 4 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 4 miles
• Sunday – Long Run: 12 miles

Week – 5

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 12 X 400M
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 6 miles
• Sunday – Long Run: 13 miles

Week – 6

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—tempo run: 5 miles
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 7 miles
• Sunday – Long Run: 13 miles

Week – 7

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 8 X 800M
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– tempo Run: 6 miles
• Sunday – Long Run: 14 miles

Week – 8

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 8 X 1K
• Thursday– Easy Run: 7 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 6 miles
• Sunday – Long Run: 14 miles

Week – 9

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 5 X 2K
• Thursday– Easy Run: 8 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 7 miles
• Sunday – Long Run: 15 miles

Week – 10

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 12 X 400M
• Thursday– Easy Run: 7 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 7 miles
• Sunday – Long Run: 15 miles

Week – 11

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 10 X 1K
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 6 miles
• Sunday – Long Run: 10 miles

Week – 12

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 4 miles
• Wednesday—Speedwork: 8 X 400M
• Thursday– Easy Run: 3 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 3 miles
• Sunday – Half Marathon Race Day

Frequently Asked Questions

I know that you have more than one question about running a fast half marathon.  Let me address some of the most common ones:

How many times a week should I train to run a sub-1:30 half marathon?

Most runners aiming for a sub-1:30 half marathon benefit from 4 to 5 training sessions per week. A typical weekly plan includes:

• 1 long run to build endurance.
• 1-2 speed workouts (e.g., intervals or tempo runs) to improve pace and lactate threshold.
• 1-2 easy recovery runs to aid in active recovery and mileage building.

Consistency is key, but don’t underestimate the value of recovery days—your body needs time to adapt and grow stronger from training.

How long does it take to prepare for a sub-1:30 half marathon?

For most runners, a dedicated 12-16 week training plan provides enough time to build the required speed, stamina, and endurance. However, this can vary depending on your current fitness level and running background. Starting with a solid base of regular running (about 25-30 miles per week) before beginning the specific training plan can help make the transition smoother.

Is strength training necessary for a sub-1:30 half marathon?

Yes, adding strength training into your routine can improve running efficiency, reduce injury risk, and support faster paces. Focus on exercises that strengthen your core, glutes, and legs, like squats, lunges, and planks. Aim for 1-2 sessions per week, keeping them lighter as race day approaches to avoid fatigue.

What is the best way to pace myself during a half marathon?

Pacing is key to hitting your target time without burning out. Start slightly slower than your target pace for the first mile to ease into the race, then settle into your goal pace (around 6:52 per mile for a sub-1:30). Try to run a consistent pace and save a little energy for the last few miles. Many runners find it helpful to use a GPS watch to monitor their pace or practice even splits during training.

How do I avoid burnout during training?

To prevent burnout, prioritize recovery just as much as your hard training days. Include rest days and easy runs in your plan to give your body time to recover. Cross-training (like cycling or swimming) can also provide variety while reducing the impact on your joints. Finally, listen to your body—if you’re feeling consistently fatigued, don’t hesitate to take an extra rest day.

What should I eat before a long training run?

Fueling before a long run is essential for sustained energy. Aim for a balanced meal about 2-3 hours before your run, focusing on easy-to-digest carbs with a bit of protein. Good options include oatmeal with banana, a bagel with peanut butter, or a smoothie with fruit and yogurt. Avoid high-fiber or greasy foods to minimize digestive issues. During the run, consider bringing a sports drink or energy gels if you’re going longer than an hour.

Quick Summary: Core Points to Achieve a Sub-1:30 Half Marathon

To break the 1:30 mark in a half marathon, focus on these essential strategies:

• Target Pace: Aim for an average pace of 6:52 per mile (or 4:16 per kilometer) to hit a sub-1:30 finish.
• Weekly Mileage: Build up to 35-50 miles per week to strengthen endurance and prepare your body for race demands.
• Key Workouts:
  • Tempo Runs: Run at a pace of 7:00-7:10 per mile to improve your ability to sustain high-intensity effort.
  • Intervals: Include speed intervals (e.g., 800m repeats at 6:30-6:40 per mile) to build speed and stamina.
  • Long Runs: Increase endurance with weekly long runs at a comfortable pace (8:00-8:30 per mile).
• Strength Training: Add 1-2 strength sessions per week to improve stability, prevent injuries, and support faster running.
• Consistency and Recovery: Train consistently with 4-5 runs per week, and prioritize recovery to avoid overtraining and stay strong throughout your training cycle.

Please share this checklist on social media and with your friends if you find it useful.

Conclusion

Crossing the finish line of a half marathon in under 90 minutes is an exhilarating achievement that only a select few can claim.

According to my own estimates, less than 5% of all recreational half marathoners can break the coveted 90-minute barrier.

But don’t let that discourage you – with hard work, determination, and a little bit of grit, you can join the elite ranks of sub-90 half marathoners.

So, lace up your shoes, set your sights high, and prepare to conquer the road ahead.

Remember, every step you take brings you one step closer to the summit – so don’t give up until you reach the top!

If you’ve ever spotted runners wearing sleek, form-fitting leggings or socks, you’ve probably wondered—are they just for style, or do they make a difference?

I initially brushed off compression gear as just another fad. When I first tried compression pants, I wasn’t sold. They were so tight and uncomfortable—I was convinced they’d do nothing for my running.

But, consistently using them for recovery post-long runs, I discovered their benefits go beyond just a tight fit.

So, let’s break down everything you need to know about running in compression pants—why they work, how to choose the right pair, and the pros and cons I’ve experienced after wearing them.

What Are Compression Pants?

Let’s clear up what exactly I mean by compression pants for running.

These go beyond your typical workout leggings.. Crafted from a blend of spandex and polyester, they’re meant to snugly wrap around your leg.

Originally used medically to stave off varicose veins, athletes soon tapped into their performance and recovery perks.

Here’s what you can gain from compression gear:

• Improve circulation: The tightness encourages blood flow back to your heart, boosting performance and recovery.
• Prevent muscle soreness: They minimize muscle movement, cutting down on post-run soreness..
• Keep muscles warm: Crucial for cold runs, staying warm lowers your injury risk.
• Provide joint stability: They offer extra support around your knees and hips, which is great for joint pain.

When I started using compression pants, I felt a noticeable improvement in how my legs felt, especially after longer runs. They helped reduce soreness and kept my muscles feeling supported.

I’d dare claim that compression pants can offer some real relief if you’re dealing with any lower body pain or stiffness (except for your feet).

Benefits of Compression Pants for Runners

Compression pants aren’t just about style—they offer science-backed benefits that many runners swear by. Here’s a look at what the research says:

• Improved Blood Flow and Circulation: Compression gear has been shown to enhance circulation by applying pressure to the legs. This efficient process delivers oxygen to muscles faster. A study published in the Journal of Sports Sciences found that athletes wearing compression garments experienced improved venous blood flow and oxygenation in muscles, which may help with endurance and recovery during and after a run.
• Faster Recovery and Reduced Muscle Soreness: Sporting compression pants after a run can speed recovery by easing muscle soreness and lessening swelling. Research found that athletes who used compression garments reported less muscle soreness and perceived fatigue after strenuous activity. This can help runners recover faster and get back to training.
• Reduced Muscle Vibration and Injury Prevention: Running subjects muscles to repetitive impact, which can lead to micro-tears and soreness. Compression pants can help minimize muscle vibration, possibly cutting down on muscle damage risks. According to a study, compression garments stabilize muscles and may lower the risk of strain or injury.

Limitations of Compression Pants: Things to Consider

While compression pants offer several advantages, they’re not for everyone. Here’s a look at some potential downsides to keep in mind.

• Can Feel Restrictive: If loose clothes are your go-to, compression pants might feel a bit foreign at first..
• Not Ideal for Hot Weather: It’s clear why compression pants might overheat in warm or humid weather.
• Cost and Durability: Investing in high-quality compression gear matters, so consider if it aligns with your running goals.
• Subtle Performance Benefits: Explore the research on whether compression pants can boost your running performance directly.

Choosing the Right Compression Pants

Fit is crucial—they should be snug but not circulation-cutting tight. My first pair felt so snug, I thought I’d grabbed the wrong size! But after a few wears, they molded perfectly to my body.

So, before you decide, ensure you’re familiar with the size charts.

You can also use online size guides (provided by most brands) to help you choose the right pair.

Next up? Test a few different sizes and return any that don’t fit right

Choose a length and thickness that suit the season. For example, full-length tights are a bad idea in the summer.

What’s more?

Wearing long socks with 7/8 tights will prevent overlapping.

But in the end, your choice will hinge on your personal preference and your sense of modesty.

Never used a pair of running pants before? Then, head to the nearest running store to try a few pairs.

The Many Types

Not all compression pants are created equal!

There are various types available, each with its own unique benefits depending on your running needs. Check out this comparison table to see which type might work best for you:

My best advice? If you’re new to compression gear, start with capris or shorts to get used to the feel. You can always work up to full-length compression pants if you find they help with performance or recovery.

Here’s your guide to compression running socks.

The Right Materials

Regarding material, most compression leggings are made from a blend of polyester, spandex, or lycra. These materials are great for moisture-wicking and breathability, keeping you dry and comfortable during runs.

I’ve found that a polyester-spandex blend offers the best stretch and moisture management. Avoid anything with cotton, as it holds onto sweat, which can lead to chafing—lessons I’ve learned the hard way.

Some brands even offer compression pants made with merino wool for warmth in cold weather. I like these for winter trail runs because they keep my legs warm without overheating.

If you run early in the morning or late at night, consider pants with reflective details. Staying visible to cars and cyclists is crucial in low-light conditions. When I couldn’t find pants with reflective strips, I opted for brightly colored leggings to stand out.

Lastly, pockets might seem minor, but they’re a game-changer.

Pants with pockets sewn closer to the waistband tend to bounce less, which I’ve found to be more comfortable. I love having a small pocket for my key or phone during longer runs.

Price vs. Quality

Like most running gear, you get what you pay for. Compression leggings can range from $20 to $90+, and while it’s tempting to go for the cheapest option, I’d recommend investing in a higher-quality pair if you plan to use them regularly. After all, you get what you pay for at the end of the day.

I made the mistake of buying a budget pair early on, and while they worked fine for a few months, they started losing their tightness after several washes.

Now, I’m all about investing in higher-quality gear that will last. My more expensive pairs have held their shape and compression over multiple seasons, and they’re worth the investment.

Your Compression Gear Checklist

Not sure which compression pants to pick? Here’s a quick checklist to help you make the best choice. Feel free to save, bookmark, or share with friends who might be shopping for their next pair!

1. Consider Your Running Conditions

• Cold Weather: Go for full-length compression pants to keep muscles warm.
• Hot Weather: Choose shorts or capris for breathability and comfort.

2. Pick the Right Compression Level

• Mild Compression: Great for beginners or those using them for general support.
• Higher Compression: Ideal for recovery, long-distance running, or those with circulation concerns.

3. Look for Moisture-Wicking Fabric

• Choose materials like polyester or nylon blends with spandex. These wick away sweat and keep you comfortable, even on long runs.

4. Choose the Right Fit

• Compression pants should feel snug but not restrictive. Test a few pairs to find what feels best without limiting movement.

5. Think About Added Features

• Pockets: Handy for carrying small essentials during your run.
• Reflective Elements: Great for low-light conditions, keeping you visible and safe.

Share This Checklist: Save these tips to your phone, or share them with a fellow runner who’s looking for compression gear! It’s always easier to shop with a clear game plan.

Further Readings

For those interested in learning more about the science behind compression gear and its effects, here are a few additional resources:

• Runner’s World offers a great breakdown of how compression gear works and its potential benefits for endurance athletes.
• The American Council on Exercise provides a balanced view on compression gear’s role in recovery.
• The Journal of Sports Sciences and International Journal of Sports Physiology and Performance both publish studies on the performance and recovery impacts of compression gear for athletes.

Let’s Hear from You: Share Your Compression Gear Experience!

Leave a comment below with your thoughts on compression gear. Here are a few questions to get you started:

• How often do you wear compression pants—only for tough workouts, or regularly?
• Have you noticed a difference in recovery or performance when using compression pants?
• Any tips for fellow runners on finding the right pair?

If this guide on compression pants was helpful, consider sharing it with your running friends or anyone who might be interested in adding compression gear to their routine. The more we share our experiences, the better equipped we all are to reach our running goals.

**This is a guest post**

Why Are Physical Exercises as Important as Logical Ones? General training of the body is an essential part of modern life. Of course, there is no need for immense strength and agility today as many centuries ago. People no longer need to be hunters and preppers to ensure their sustenance. Life is established, and today sport is a chance to support your health, have a great time, and socialize with like-minded people. It’s important for the student, teacher, office or police worker. Even retired people need activity to maintain strength and longevity.

The Benefits of General Training of the Body

Physical activity should not be perceived as an obligation, which is immensely irritating. On the contrary, it is necessary to do exercises with joy. This will allow you to enjoy every movement to recharge your energy and vigor. It is not relevant whether you provide writing services or legal advice, design premises, or engage in sewing. To learn more about the benefits of physical training, you can order expert paper at EduBirdie Canada. Your activity is not accompanied by constant movement, and there are a lot of such spheres. To compensate for the lack of activity, it is recommended to do sports. It can be a visit to a yoga center, a regular swim in the pool, or working out on fitness equipment.

https://unsplash.com/photos/gJtDg6WfMlQ

Life Expectancy Extension

Increasing life expectancy should not only be a concern for the elderly. It’s something we should have been thinking about since high school and college. The good news is that education involves more than just acquiring knowledge and using writing services. Physical education is provided in educational institutions. It makes it possible to develop harmoniously in all directions: to gain knowledge, to use the best research paper writing services in the USA, and to build muscles. At the same time, students remain physically active and often participate in competitions between courses or universities.

According to studies, regular exercise increases life expectancy by an average of seven years. This is because moderate exercise reduces the risk of developing heart problems. Negative manifestations related to the work of other internal organs are also bought over.

Improvement of the Cardiovascular System

Sports keep the heart and blood vessels in good shape and improve the condition of the muscles. Normalization of health is related to the reduction of the cholesterol level during exercise. Blood clotting is also reduced, which is important for excellent well-being.

Weight Correction

During general training of the body, you expend a lot of energy. This reduces the amount of fat and contributes to the normalization of weight. You should do different exercises for active weight loss.

Improving Cognitive Functions

Thanks to sports, brain function improves. This applies to memory and cognition of new themes. Physical exercise stimulates the creation of neurons. Accordingly, you will have no difficulty learning and remembering the material you are interested in.

Normalization of Sleep

Just 30 minutes of moderate exercise contributes to the normalization of sleep. But it is necessary to determine the time when physical activity brings optimal results. In some cases, evening exercise excites and disrupts your usual sleep regime.

Improved Skin Condition

Thanks to the general training of the body, the metabolism of the liver is normalized, and the processes of the cardiovascular system come back to normal. This contributes to the improvement of the skin. But you will notice changes in appearance only if you exercise regularly.

Improvement of Digestion

The condition of the stomach and intestines plays an important role. It is not necessary to use medication to normalize digestion. Start with general training of the body, and things will get better. In addition, you will strengthen your immune system and get your weight in order.

Excellent Emotional State

With a sedentary lifestyle, the body stops coping with stress. To avoid negative manifestations, exercise. The method is as effective as taking antidepressants. Only in the first case, recovery and rejuvenation take place.

Conclusion

Sitting at your lesson in classes, working in an office, or at a machine, it is necessary to adhere to a healthy lifestyle. Otherwise, you will encounter problems with the back, joints, and other parts of the body. A half-hour of exercise or physical activity at the gym is enough to make you feel great and increase your life expectancy. You will notice an improvement in all areas, from your general condition to your mood.

Looking for some of the best YouTube workout channels for runners? Then you have come to the right place.

Being stuck at home doesn’t mean the end of your cross-training exercise.

A home workout can work well, and staying active is not only good for your physical state but also your mind.

Whether you don’t have the budget for the gym or have no time for it, you can find many efficient online videos to help you reach your fitness goals.

From classic bodyweights exercise, and yoga, to Pilates and high-intensity interval training sessions, the following picks have something for everyone.

I’ve rounded up some of my favorite YouTube channels in today’s article to add much-needed variety to your indoor fitness routine.

Enjoy:

Note – Just make sure you are connected to a reliable internet so that you can continue to stream YouTube seamlessly. If you are looking for suggestions, I recommend reaching out to Xfinity customer service to sign up for super-fast internet at affordable rates.

The Running Channel

Looking for great content designed for runners? Then the Running Channel is one of your best options.

The Running Channel has been uploading great content since 2009, having over 553,000 subs at the time of the publication of this article.

The Running Channel’s mission is to offer great content to those who love running, regardless of their ability or experience.

The channel’s team are high energy, informative, knowledgeable, and practical. The channel shares advice on running, such as race vlogs, training advice, hill training, and interviews. The videos are also relatively short, which makes them easier to watch.

You can also find plenty of at-home workouts for runners and so much more.

Fitness Blender

Are you looking to add some high-intensity training to your at-home training? Then fitness blender is a great choice.

Fitness Blender is a husband and wife training duo channel. The 6 million subscribers channel offers workouts that typically don’t require equipment, so you can easily do them at home.

Fitness Blender is one of the best sources of 150 HIIT workouts on YouTube, with over 150 routines at the time of writing this post.

The founders, Daniel and Keli, are fitness industry experts in Nutrition, Psychology, physiology, etc.

Additional resource – Does running build muscles?

HASFIT

Founded by Coach Kozak and Coach Claudia, the HASFIT team believes that everyone should be able to exercise at home.

The almost two-million subscribers channel has over 1,000 full-length workouts, so you can find a routine that meets your needs.

HASFIT also has a website and mobile app for those that would like to exercise alongside the coaches.

This channel is filled with over 1,000 full-length workouts, which might be overwhelming for some.

But don’t worry. The channel breaks up the workouts with playlists such as workouts by muscle group, beginner workouts, etc.

Just keep in mind that some workouts may require some equipment, like weights or a resistance band. But nothing complicated.

Yoga With Adriene

Do you have tight hamstrings? Then you need some yoga.

Yoga is one of the best cross-training workouts for runners. It helps strengthen your entire body and improve flexibility and mobility in your muscles and joints. This, as you can already tell, is key for superior performance and injury-free training.

I cannot emphasize this enough.

One of the best Yoga YouTube channels is Yoga with Adriene.

With over 6 million followers, the channel is one of the most successful yoga channels on YouTube.

Adrienne’s straight and clear style is a big part of the appeal – there’s little talk of New Age stuff here.

Her channel also offers classes for different people and backgrounds, from beginner yoga to yoga for runners.

Additional Resource  – Here’s your guide to advanced running metrics

VO2 Max Productions

Looking to take your running to the next level? Then you should check out VO2 Max Productions.

The host, Sage Canaday, is a pro runner who shares stellar and compelling content for runners.

Sage competed in two US Olympic marathon trials and is a pro ultra mountain runner.

He also bakes vegan cookies, plays guitar, and shares practical tips on becoming a better runner on all levels—whether you just picked up the sport or have been running for years.

At the time of writing this, VO2 Max Products have over 90,000 subscribers and 16 million views.

What’s more?

The content is laid out in a simple way. Think of it more like a friendly chat from a pro.

The channel mostly focuses on pro-long-distance running tips and advice with a mix of other tutorials that dive into injury prevention, strength training, and diet.

In the videos, you’ll learn more about proper form, runners’ diets, and tips for long-distance running and optimal performance. You won’t be disappointed.

Additional Resource – Strength Training program for runners

**This is a guest post by my friend Naileth Ariza Barrera**

High-calorie, ultra-processed foods are easy to overconsume. These kinds of foods are sweet, delicious, and not satisfying, but they are also low in nutrients. Medical experts have discovered that eating high-calorie foods increases a person’s chance of contracting deadly illnesses of the kidney and heart. Medical research also highlighted that overweight and obese people have an increased chance of suffering from these illnesses if they don’t reduce their calorie consumption and eliminate excess body fat.

Fixing the Obesity Epidemic

Reducing calorie consumption and getting rid of body fat is not as easy in reality as it is in theory. One of the best methods of achieving this is by being on a calorie-restricted diet. Unlike exercise, dieting can be incorporated into a hectic schedule. When combined with adjustable gastric balloons, diets can reduce calorie consumption and help you burn excess body fat much faster. Here are healthy foods diets you should consider if you are fat.

Dash Diet

Every food diet has what it’s designed to accomplish in the body. Nutritionists created the dash diet to improve blood circulation and stop hypertension. To achieve this, the diet helps reduce the amount of sodium intake in the body. The diet is prepared with lots of vegetables and fruits.

Fruit Diets

Packed with minerals and vitamins, fruit dieting is one of the best ways of reducing calorie consumption. When fruit dieting, no amount of fruit consumption is excessive as long as you don’t get any stomach problems. Fresh fruits are more advisable for fruit dieting when compared to dried fruits.

Water Diet

Water should be your best friend when looking to burn a large amount of body fat. Water contains zero calories which makes it the perfect liquid for fatty people. Regular consumption of water, at least 15 cups daily, has proven effective in burning excess body fat. To effectively carry out a water diet, the person will need a lot of discipline and determination. Drinking a glass of water before you sleep at night and after you wake in the morning is also advisable.

Additional Resource – Here’s how to much to run to lose weight

Zero Or Low Carb Diet

This type of diet is mainly for those who like eating seafood. In this diet, you substitute carbs with highly proteinous foods like fish; if you eat carbs, it must be limited to 60g daily. According to a medical review published in 2015, a low-carb diet proved effective in burning a large percentage of body fat.

Fasting

Abstaining from edibles for a certain period during the day is one of the most effective diets for fat people. The trick behind this diet is when you become hungry and in need of energy, the body begins to burn excess fat to convert them to energy. This should be practiced once a week as the body needs other nutrients to survive and stay healthy. However, if you can’t wholly stay without food and water, you can opt for water fasting, where you can only drink water without eating.

Additional resource – Here’s how long does it take to lose 100 pounds.

Gastric balloon is your solution

If you don’t want any specific diet, you can simply opt for a gastric balloon system. These systems make it impossible for you to eat irrespective of the food selection. You may experience some stomach problems after getting the gastric balloon. In this case, consult your doctor.

Additional Resource – Here’s your guide to pre and post run nutrition

Running is one of the best exercises to help you lose weight and maintain a healthy weight.

But, if you’re a runner looking to lose weight, you must have wondered whether you’ll get more benefits from running a long distance at a slower pace or if there is to be gained from speeding and running faster for shorter distances.

So which will be the most effective in meeting your weight loss goals?

That’s what we’re going to discuss in today’s post.

As you can already tell, the answer isn’t all white or black, as there are many things to consider, and the answer depends on a host of factors.

Let’s break down the pros and cons of running for distance Vs. and running for speed when it comes to weight loss.

The Basics Of Losing Weight

At around 100 calories per mile, running is one of the best ways to increase burn calories.

But why is this relevant?

Let’s go back to the basics.

To lose weight, you simply burn off more calories than you take in. This means that your energy expenditure—as in running, exercising, moving, etc.—must exceed your energy intake—as in eating and drinking.

Yes, it’s the good old Calories in Vs. Calories out principle.

You can create this deficit by exercising—and moving—more, eating less, or mixing both. A series of slower miles can pile up and create a consistent calorie deficit leading to weight loss.

The Pros

Running faster takes less time, and it’s great for cardiovascular health. Faster miles put a lot of stress on your body, forcing it to take longer to recover. This, in turn, means more calories burnt after the workout, or what’s known as EPOC.

This is not rocket science because the more you push your body to keep up the faster pace, the greater the energy needs. Here’s the full guide to how many calories you burn running a mile.

What’s more?

Faster miles also tend to build muscle mass, which can increase your overall metabolism. As your body tries to recover from the hard work, it’ll continue to burn calories at a higher rate, even long after you’ve finished running.

The Downsides

Although speeding up has a lot to offer. It’s not feasible for everyone.

Unless you have a good running base, keeping up a faster pace for a long time is out of the option.

If you’d like to speed up, you’ll have to spend less time running.

What’s more?

Faster-paced runs can make you feel exhumated later in the day. Not that faster miles mean more impact on your muscles and joints.

There’s a reason you feel sore after hard training.

Additional resource – How to measure body fat percentage

Distance For Weight Loss

When running long-distance, you’re technically performing steady-state cardio, which is the lower training intensity that can be performed for a long time.

During steady-state training, your heart rate stays within the moderate work zone, not going through the ups and downs it would during high-intensity training.

The Pros

Long runs work well for improving your endurance and overall cardiovascular health.

Most of your training will be performed at a steady-state pace in most road races, such as 5K or marathons.

Long-distance running can burn a lot of calories with less effort. It’s also the bread and butter of most half marathon and marathon training plans.

Sure, you’ll be shedding more calories per minute, but you’re training for more times, so the total calories burned can rack up.

A 160-pound male runner going for one hour-long run at a pace of 10 minutes per mile will burn around 750 calories.

The Cons

Just like anything else, long runs aren’t without downsides.

Sooner or later, long slow runs might lead to plateaus. As your body gets used to the miles, it won’t feel pushed, thus burning fewer calories for the same level of work.

Sure, logging more miles is one way to break through plateaus, but you can only run so far. Given time, your body will become used to a certain distance, and your weight loss will eventually plateau.

What’s more?

Slow long runs take twice as long.

Longer runs are hard to fit into busy days, so you might end up skipping on them altogether.

Additional Reading  – Does running give you abs?

Slow Running vs Fast Running for Fat Loss  – The Conclusion

As you can tell, there are pros and cons to running both faster and farther.

So which one works the best for you hinges on your fitness level and training goals.

For example, going faster will be key if you’re training for a shorter distance. But longer runs might be the best way to go if you’re looking to run a marathon.

Here’s what I’d recommend you do.

If you’re serious about losing weight while improving your overall fitness, do both.

Yes.

After all, variety is the foundation of a well-rounded running routine. Don’t get too focused on losing weight.

You should likely be mixing up your routines to ensure you’re going faster and farther at regular intervals.

In the end, regular training is what’s going to help you achieve lasting weight loss. The rest is just details.

Additional Resource – How Many Calories Should a Runner Eat

Looking to run an 8-minute mile? Then you’ve come to the right place

Whether you’re a complete beginner or training for your first 5K, running an 8-minute mile can improve your performance and pace.

Cruising at such speed may seem insurmountable, but it’s not impossible.

With the right training, commitment and attitude, you’ll be running that eight-minute mile before your know it.

In this article, I’ll dive into how to make your training more effective, prepare your body and mind, and so much more.

More specifically, I’ll look into:

• How fast are 8-minute miles?
• Can everyone run an 8-minute mile?
• The exact pace for an 8-minute mile
• How to set starting point?
• The importance of interval training in improving mile speed
• And so much more.

On your marks?

Ready, set, go!

Why It Matters

Want to run a faster 5K? Then run a faster mile

Want to run a faster 10K? Then run a faster mile.

You get the point. I hate to sound like a broken record.

So whether you’re a 5K, 10K, or even marathon runner, it all goes back to that mile time. It’s the foundation for everything.

How Fast is An 8 Minute Mile?

Running an 8-minute mile equals running a 4:58 kilometer. Or the equivalent of running 7.5 miles per hour—or 12 kilometers per hour.

Want to get a taste of that speed? Hop on the treadmill, set it on 9 MPH, then see how long you can hang on.

The Prerequisite For Running A 8-Minute Mile

So can everyone run an 8-minute mile?

I believe it’s the case.

Although running such a relatively fast mile is a challenge, it’s one that can be achieved by virtually every runner—given time and training, of course.

Don’t expect to be able to run this fast unless you’re already in good shape.

If you want something more challenging, you better check my guide to running a 5-minute mile. That’s a real challenge.

If you already have a solid running base—as in, you have been regular for the past few months—then the 8-minute mile should be within your reach.

Training For an 8-Minute Mile – How Long it Should Take?

The answer hinges on your starting point and fitness levels.

If you’re committed to this goal and are training three to four times a week, you should easily achieve it within 8 to 12 weeks.

Keep in mind that an 8-minute mile is quite an achievement. It’s something that can happen overnight. But, if you persevere, you’ll be able to run a mile in eight minutes—or even faster.

Like anything else, consistency takes us to the finish line. Therefore, if you’re serious about running an 8-minute mile, then you have to get your game—both inner and outer—in order. The rest is just details.

Note – Here’s the full guide to the average time to run a mile.

How to Run an 8 Minute Mile

Without further ado, here are the guidelines you need to run a mile in 8 minutes or faster.

Do A Time Trail

Whether you’re looking to run a faster mile or a sub-20 minute 5K, you’ll need to know exactly where you are currently.

That’s why, before you take any further steps, make sure to determine your current mile time. Establish your mile baseline time.

The rest is just detail.

Maybe you’re a few seconds away or minutes. It doesn’t matter. At least now you know what you’re working with.

Just keep in mind that it’s easier to go from a 10-minute to eight than to go from a 12-minute to eight. So the further you’re from your goal, the more time it will take.

Here’s how.

After a thorough 10 to 15 minutes warm-up, run a mile on a flat track and record your time. One mile is the equivalent of four laps on most standard outdoor tracks. (Learn more how many laps is a mile around a track here)

Once you complete your baseline test, you’ll e set and ready for what’s next.

Additional Resource – Here’s how to run faster

Interval Training For an 8-minute mile

You don’t just need to work hard—you also need to work smarter. Intervals are one way to work smarter.

By far, the most efficient way to improve your mile speed is to do high-intensity interval running. As a runner, adding speedwork to your training plan can help you improve your overall athletic performance—not just for the mile but for everything else.

One example is to run a few 200-meter sprints—half a lap—or 400-meter sprint—one lap—on a track with a short break in between each effort.

The session is simple. All you have to do is start with a 10-15 minute warm-up, run a hard 200-meter, walk for 200-meter, then repeat for 15 to 20 minutes. Easy peasy.

Finish the workout with a 10-minute slow jog as a cool down.

Build Your Endurance

Speed is one piece of the puzzle. You also need to build your endurance.

Although one mile is relatively short, running an 8-minute mile can test your mettle.

You should incorporate at least one long run into your weekly plan. This should improve your overall conditioning, which allows you to run further and faster.

In other words, to run a faster mile, you’ll have to get good at running longer than a mile.

But why it’s the case?

Running slow and long has improved aerobic endurance and efficiency—keys for running a faster mile. This type of training can also enhance the mitochondrial density in your muscle cells—the energy-producing cells in your muscles.

The best way to increase your running distance is to do it slowly and gradually. I’d recommend following the 10 percent rule, in which you increase weekly mileage by no more than 10 percent from one week to the next.

To get the most out of your long runs, shoot for at least running between 4 to 7 miles a session once a week.

Just make sure to get there slowly and gradually. For instance, if your current “longest” run of the week is 4 miles, and your total weekly mileage is 11 miles, add roughly one mile per week until your long run is around 7-8 miles.

Add Hill Training

Hitting the hills can make you stronger and improve your running efficiency.

Sure, hills are hell, but they’re a necessary evil—especially if you’re serious about running your best.

Also known as incline training, hill training can help boost your lactate threshold, which is key for improving your mile time.

To do hill reps, begin by warming up for ten to 15 minutes of easy running on a flat surface.

Running outdoors? Find a hill with a decent incline but not too steep. The hill should extend for about 100 to 200 meters.

Run up the hill at your 5K effort pace—or a little bit faster. Make sure to push yourself hard up the hill, but keep good form the entire time.

Aim to keep a consistent pace and effort.

Once you reach the top, turn around and recover by jogging or walking down the hill.

Start with five reps, then work your way up to completing ten with good form.

Improve Your Form

Another measure to help you improve your mile speed is to pay attention to your running form.  This is especially the case if you’ve been doing your due diligence—doing intervals, long runs, hills, and staying consistent—but nothing is working.

Yes, it’s time to look at your technique.

It should come as no surprise, but good running technique can make your running easier, which allows you to run further faster and avoid injuries.

The best time to work on improving your running form is during long runs, so it can serve you well as you speed up.

Here’s what to pay attention to.

• Gaze ahead. Keep your eyes looking ahead of you. Looking up or down can place stress on your neck and back.
• Run tall. Keep your back straight, core engaged, and shoulders relaxed.
• Avoid landing on your heels—instead, land on the ball or midfoot of your foot.
• Your elbows. Bend your elbows at a 90-degrees angle and keep swinging them back and forth—no side to side or across your chest.
• Run quietly. Your feet should hit the ground around your midfoot and roll onto your toes.
• Land directly under your center of mass and feel light and springy.

For more on proper running form, check the following guidelines

• Proper running form
• Proper treadmill running form

Be Consistent

At the end of the day, whether you’re looking to improve your mile speed or bench press, what will you set you apart from everyone else is how committed you’re to training.

Sure, the training guidelines I shared today can help improve your performance, but if you don’t develop a consistent and reliable training schedule, you won’t make it far down the road.

That’s why, if you’re serious about running an 8-minute mile or faster, the most important thing you can do is to train consistently.

I’d recommend following a running program, whether you follow a generic online plan or have designed it by a coach, and include four to five days of running each week to improve your endurance, stamina, and speed.

Logging the mile only when you have the time and desire isn’t the best way to pursue your goals.

You must keep your training as regular as possible so that your body can adapt to the stresses of running farther and faster. Do this for a few months, and before you know it, you’ll be able to run an 8-minute mile or even faster.

Additional readings:

• What is the average time to run a mile?
• Pacing Strategy In One-mile World Records
• The Effects of Mental Pacing on the Mile Run
• Are 8-Minute Intervals Uniquely Effective?
• What Breaking the 4-Minute Mile Taught Us About the Limits of Conventional Thinking

How To Run An 8-Minute Mile? – The Conclusion

There you have it! If you’re serious about running an 8-minute mile then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

Keep training strong.

Have you ever finished a long run on a hot day and then experienced cravings for salt? Then know you’re not alone.

This happens to every runner.

Here’s the truth.

Everyone knows that sweat is salty. The more you sweat, the more salt you lose from your body. And as we’ll see in today’s post, salt is a vital ingredient.

To help you make an informed decision on salt and running, in today’s post,

I’ll explain the importance of salt in a runner’s diet, deficiency symptoms, how much runners need, and much more.

But let’s explain some rock-hard facts about salt first…

What is Salt

Before diving into how much salt and sodium runners need, I need to explain the difference between the two.

It’s a common thing to use the words sodium and salt interchangeably. But understanding the difference between the two could impact how your manage nutrient intake and overall diet.

In essence, salt is the crystal-like chemical compound sodium chloride, whereas sodium refers to the nutritional mineral sodium, which is a part of sodium chloride.

Here’s a clear way to tell them apart, as we commonly know it.

Salt is what you add to your food when you use the salt shaker, while sodium is found in food, either naturally or artificially added into processed foods containing preservatives.

So what else makes table salt? Technically salt is a mix of the mineral elements sodium and chloride. More specifically, sodium makes up about 40 percent of table salt. And this is what’s detrimental to your overall health and well-being.

So let’s dive more into what Sodium is.

Sodium Explained

Essentially, sodium is an electrolyte, along with magnesium, potassium, calcium, phosphate, and chlorine, that your body steadily regulates concentration.

These minerals in the human body have an electric charge and play an important role in the human body’s function.

They are found in tissues, blood, urine, and body fluids.

Some of the roles of electrolytes include:

• Removing waste out of your cells
• Balancing pH levels
• Regulating the amount of water in the body
• Ensuring proper muscle, nerve, brain, and heart function
• And so much more.

What about sodium?

Sodium, which is made up of 40 percent salt, plays a huge role in the transmission of nerve impulses and proper functioning of muscles and cells and helps prevent dehydration.

When you don’t consume enough sodium, your blood volume drops, forcing your brain and kidney to shut down.

More importantly for runners, sodium is involved in muscle contractions.

The claim that muscle cramping is caused by a lack of sodium in the body is true. This is especially the case if you tend to run long and often in the heat. This is why most sports drinks concentrate on the electrolyte sodium.

Additional resource – Running supplements for runners

How Salt Works

Although salt had a bad rap, research reported that excessive intake could increase blood pressure and cause chronic disease.

More than likely, you’ve been warned about excessive salt intake and other sodium foods. As a result, some experts may recommend removing sodium from the diet as much as possible.

The reason?

The average American consumes high levels of sodium every day.

Research from Harvard’s School of Public Health reported that the average American ingests roughly 3,300 mg of sodium per day, with roughly 75 percent of it coming from processed foods, while only getting roughly 2,900 mg of potassium each day.

All that being said, when you consume the right amount of salt, it can actually help your body. When you run and sweat, you also lose electrolytes, making you feel tired and sleepy after running.

If you often run regularly, it means you’re sweating a lot, thus, losing electrolytes in droves. If you do not replace them, you can get dehydrated and tired.

That’s why salt is so important, as research says it can improve your running endurance, speed, and performance. More on this later.

But remember that how much salt you need will always depend on your sweat rate, training intensity, physiology, and weather conditions. No suit fits all. Again, more on this later.

Additional Resource – How to Make yourself poop before a run.

Risks of Low Sodium Levels

Having insufficient sodium levels can take a toll on your body.

For starters, lack of sodium can cause swollen fingers and toes, which might seem like a minor nuisance but are warning of fluid imbalance.

What’s more?

Just drinking water and not replacing the lost sodium lost can lead to hyponatremia, or what’s known as water intoxication. The condition is the result of prolonged periods of sweating as well as excessing fluid intake.

The most common symptoms include:

• Headache
• Loss of energy
• Fatigue
• Confusion
• Nausea and vomiting (here’s how to prevent throwing up while running)
• Restlessness and irritability
• Dizziness
• Muscle weakness, spasms, or cramps
• Seizures
• Loss of consciousness
• Coma

What Affects Sodium Levels

If you skip sodium-rich foods while sweating a lot, especially if you have high sodium concentration in your sweat, chances are you’ll need to consume more salt, especially before your run.

How much you need comes down to your sweat rate and the sodium concentration in that sweat.

These two variables can be affected by:

• Training intensity – Running harder makes you sweat more
• Weather conditions—high temperatures and humidity make you sweat more
• Physiology—some runners tend to sweat more or have saltier sweat than others.

What’s more?

Your genetics also matter. Study reports that sodium concentration in sweat can vary drastically from person to person.

Research has reported that the average sodium concentration in sweat among male elite athletes was about 950 mg per liter, ranging from 350 mg to more than 1,800 mg per liter.

That’s a wide range.

To learn more about the impact of sodium of athletic performance, check the following studies:

• Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports
• Salt increases physical performance in resistance competitions
• Do Salt Supplements Boost Athletic Performance?
• Impact of Sodium Ingestion During Exercise on Endurance Performance
• The performance-enhancing benefits of salt, explained

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

The Exact Rate

If you’re shedding a lot of sodium via your sweat, you could lose as much as 3,000 mg per hour. That’s a lot. Like, a lot. This can take a toll on your hydration levels.

But if you aren’t training that hard or sweating less, you might only need a few hundred milligrams. This also means that you’re less like to need sodium supplementation.

Additional Resource – Here’s your guide to pre and post run nutrition

Sodium in Sweat

The average human body contains roughly 70,000 mg of sodium or about 11 tablespoons of salt. When you run, you lose a lot through sweat.

How much you lose depends on:

• The volume of salt in your sweat. Some people have saltier sweat than others. You can tell if you’re one of them if you tend to develop a crust of salt on your skin after a hard run.
• Your sweat rate. You lose more sodium if you tend to sweat heavily than a “light sweater”. On average, we lose about 500 mg of sodium per pound of sweat, ranging from 220 to 1100 mg.
• How long do you run in the heat. If you aren’t used to running in the heat, you might lose upwards of 1,000 mg of sodium per pound of sweat. However, your losses can drop as much as 300 mg when you’re well acclimatized.

Additional Resource – What’s the best temperature for running?

Do Runners Need More Sodium?

Runners, and athletes in general, need more sodium than the average person. Since sodium is mainly lost through sweat, you can sweat a lot as a runner.

As a runner, you’re prone to sweat a lot during training. This is, after all, the key mechanic in cooling your body’s core temperature while exercising. Otherwise, you’ll overheat.

When you sweat, you lose electrolytes. The bad news is that you lose sodium in the greatest amount, and you lose much smaller amounts of calcium, potassium, and magnesium.

There’s no universal formula for how much sodium you lose during a run, as it depends on the amount of your sweat and the sodium concentration in the sweat, which varies based on training intensity, weight, diet, heat acclimations, and genetics.

To determine your sweat rate, weigh yourself before and after each run. While determining your sweat rate is straightforward, finding out the exact sodium rate being expelled in that sweat is something only a lab test can tell.

Additional resource – Here’s how much water a runner should drink

Fluid Balance

Sodium is key to hydration as it helps the hydration process by improving the rate of fluid absorption.

What’s more?

Research has shown that sodium can help athletes maintain a higher blood volume, which regulates core temperature and heart rate during long training periods.

Muscle Contraction

Muscle cramps are common issues for runners. This can be blamed on low sodium levels as “heat cramping” happens your body loses too much sodium during training.

Keeping your sodium levels healthy can ward off muscle cramps and promote the proper muscle contraction that will keep your body running hard and long.

Additional resource – Your guide to Charleys Horse in runners

Improved Performance

Thanks to the elements mentioned above, especially when it comes to hydration, proper muscle contraction, and electrolyte balance, it should come as no surprise that healthy sodium levels can improve performance.

Yet again, don’t take my word for it.

Let’s look at some of the research.

One example is research published in the Journal Scandinavian Journal of Medicine & Science in Sports that looked into the effects of salt and salt supplements on runners preparing for a marathon.

The runners were divided into two groups:

• Group I was given sports drink and salt capsules
• Group II was given sports drinks and placebo capsules (the control group).

The result?

Group, I was able to finish the race about 26 minutes faster than the other group. That’s a huge difference.

Additional resource – What to eat after running at night

Salt Tablets For Runners

Salt tablets are high-concentrated sodium in capsules or tablets.

And the salt content can vary. So, make sure to, again, check the ingredients to know how much sodium and other electrolytes you’re taking in. Leave nothing for chance.

Regardless of preference, the main goal of consuming these salt tablets is still the same—to boost your sodium intake before and during training.

Most standard salt tables weigh around 1 gram and pack in 200 to 700 mg of sodium.

You can dissolve it in about four ounces of liquid (120ml) or simply follow the instructions on the package.

What’s more?

If you’re already drinking a sports drink, check whether they pack in sodium.

What’s more?

Remember that salt tablets are not needed during normal, easy, and short runs.

And, of course, you can have too much of a good thing. Overdoing won’t improve your running performance.

The Benefits of Salt Tablets

Consuming salt tablets can help you maintain electrolytes balance and retain fluids when you need to, especially while running.

Again, don’t take my word for it.

This randomized controlled trial found that oral salt supplementation can boost electrolyte concentration in the blood as well as reduce water loss during a half-ironman race that included long-distance running.

I can go on and on, but you get the picture. Salt, sodium, or whatever—at healthy levels—is good for you. Period.

Additional resource – Best sources of electrolytes for runners

Risks Of Too Much Salt

Chances are you already know that consuming too much salt harms your health. Overloading can cause high blood pressure, kidney diseases, stroke, and heart disease.

But, for runners, acute sodium replacement during training should not have any harmful side effects on blood pressure and health when used in the proper amount.

Fact – One teaspoon of table salt packs in the recommended 2,300 mg daily sodium intake.

Too many salt tablets can cause negative side effects such as nausea, upset stomach, and vomiting. Be careful.

Not only that, too much salt in your stomach can suck in fluid into the GI tract, which can cause problems during training.

What’s more?

Too many salt tablets during training can increase sodium concentration in your bloodstream. This is a delirious situation as water rushes out of cells to try to thin out the sodium in the blood.

Additional Resource – 20 Fun Facts about running

How Much?

Now let’s get to the good stuff; how much salt—or sodium—do you actually need for optimal function?

Since you’re losing a lot of sodium in sweat while exercising, it’s key to consume enough around your runs.

As a general rule, for runners under 45-60 minutes, you can hydrate with water. But during long runs (anything over 60 minutes), it’s time to add some sodium. This is especially the case if you train in the heat.

So how much salt do runners need?

Since sweat rate—and other variables already discussed—vary drastically from runner to runner, it’s not easy to determine the exact number that should be consumed.

For example, this research on football and tennis players reported sodium losses of around 800 to 8,500 mg over two hours of practice.

For this reason, and some more, only a lab test can tell you the exact sweat rate while training, but most runners don’t have access to this.

The minimum recommendation is around 500 to 600 mg of sodium per hour, but it might shoot up to over 2000 mg if you’re unfit, wear a heavy sweater, run in the heat, or work out for several hours at a time.

When to Take Sodium

Timing also matters. Most of the research reported that salt intake had the greatest benefits when it was taken before exercise rather than during or after exercise.

Let’s look at the research.

Research out of New Zeeland reported that when subjects ingested a sodium-rich drink before running to exhaustion at 70 percent VO2 max in hot heather, they were able to lower their body temperature, keep a higher blood volume, and reduce levels of perceived exertion than when they’d a low-sodium drink before training.

How To Replace Sodium

Fortunately, you have options for getting your sodium levels up during training or making sure they get too low ahead of time.

Replenishing your levels depends on your preference and what’s most convenient. The rest is just details.

Typical Sodium Needs

The average American, surveys show, consumes more than 3,400 mg of sodium per day.

But the daily recommended allowance is around 2,300 mg.

Since we consume a lot of foods containing salt (think bread, lunchmeat, cereals, and snacks), it can be easy to consume far more than the recommended amount.

All that being said, as a runner, you may still need to supplement your training.

Whether you need to take in extra salt before and during training hinges on how much sodium you lose through sweat and your current salt intake in your diet.

Real Food Options

To make sure you’re consuming enough salt, go for real food options that pack in a dose of salt as well as other nutrients.

Some of the best options include

• Cheese
• Deli turkey
• Black olives
• Salted almonds
• Coconut water

What’s more?

You can also simply sprinkle salt on your potatoes, pasta, soup, or any pre-run snack or meal.

Love a smoothie for breakfast before a long run? Then add in a pinch of salt.

Sports Drinks

Sports drinks are specifically designed to help you replenish the electrolytes you lose while sweating.

How much sodium each product pack can vary, so always check the ingredient labels for nutritional information.

As a general rule, go for products that offer around 100 mg of sodium per serving.

Have a sensitive stomach? Test out different products and see which ones work the best for you: different runners, different strokes, etc.

Salt Tablets For Runners – The Conclusion

There you have it! If you worry about your sodium levels while running, then today’s post should get you started on the right foot. The rest is just details.

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

Thank you for stopping by.

Winter brings a long-desired break after challenging months of studying. It is so important for students to recharge their batteries and maybe change the scenery. At least for some time. This would help to meet the new semester in a much better mood!

We can all agree that the dream of a modern student is not only to have a comfortable and fun vacation but also to spend the smallest possible amount of money at the same time. And we can confidently confirm that it is achievable.

However, it will be necessary to allocate some time to plan the smallest details of the trip, to optimize costs, etc. But where can you find this time when you are constantly overwhelmed with different assignments? So, you may be thinking now, “can I just pay someone to write my paper?”. Yes, you can. There are many professional services that will get your papers ready in no time. So you can relax a little and plan your perfect winter trip.

Now it’s time to check some tips to make your winter holiday trip unforgettable and stay on budget.

Plan Your Vacation In Advance

“A pre-planned trip is peace of mind for your wallet,” a true travel expert will tell you. Have you decided on the desired destination for your vacation? Then it’s time to find fellow travelers who will share fuel costs with you, as well as book a good apartment or house in advance.

Use Your Student Card

Just in case, take your student card with you. Sometimes, it comes in handy. For example, local transport providers and museums often offer student discounts. Try to find information about additional opportunities for students in advance.

Choose Weekdays For Your Trip

On weekends and holidays, tourist cities experience a real boom. If you have the opportunity to go on a trip on weekdays, do it. Or choose one of the remote corners of the US, like Oregon, Montana, etc. Such places will surprise you with breathtaking winter magic.

Organize Your Own Tour

Everyone knows that excursions, especially sightseeing tours, are not cheap. If you can’t afford such a pleasure, you can visit a local tourist information center or use a travel guide.

Popular mobile applications, for example, Google Maps and Tripadvisor, will help you find your way around the area and suggest popular places.

Off-Season Is Cheaper

Travel off-season, it will save your budget at least twice. For example, you do not necessarily need to see the mountains in winter, and even more so — during the opening season of winter resorts. But if you are actually dreaming about skiing, pick one of the ski resorts that are affordable for students. Your wallet will be thankful.

Additional guide – Here’s how to breathe when running in the cold

Do Not Take Anything Extra If You Plan To Go Backpacking

There is no worse feeling than carrying a load on your shoulders when you are trying to enjoy your trip. If you decide to travel in winter, pack things that do not let the cold through. They will be indispensable. Warm shoes, a jacket, and several pairs of socks.

It’s always a good idea to have moisturizers or products to help keep your skin in good condition. The main thing is to put on warm sweaters and a jacket and pack things that take up less space in a backpack or suitcase.

If you are going to travel by plane, be sure to read the baggage allowance before the trip, as each airline has restrictions. Most often, such information appears on official websites, and when buying tickets, they always inform about changes.

Take Something To Eat On The Go

We all love to grab a bite to eat when we travel somewhere, right? Especially if you are going on a road trip with friends. Take care of a small “ration” with sandwiches, nuts, or crackers. They will be especially useful if there is no suitable cafe or grocery store nearby and will help you to save some money.

Eat Wisely

Try renting an apartment with a kitchen where you can prepare your own meals. And you will get extra pleasure from trips to local food markets: communication with local residents, and a sense of local culture and traditions (especially if you are in a city that is not at all like yours).

Be Frugal, But Don’t Forget To Indulge

You don’t have to blow $50 on every meal. But do care to get a taste of the local cuisine. It might cost a bit more than fast food, but you can’t skip on the experience

Tourist restaurants are not what you need if you plan to learn more about the city you are visiting. Find inexpensive home-style cafes where locals eat lunch or breakfast. This will not only help you save money but also taste real traditional cuisine, and see how the locals spend their time.

Street food also is becoming more and more popular, but here you need to be careful and find out about tested places in advance.

CouchSurfing

Another vacation budget-busting option for travelers is CouchSurfing. It is one of the largest global hospitality networks implemented as an online service. It unites more than 2 million people in 238 countries.

Members share free accommodation with each other during their travels, organize joint trips, and develop cultural exchange. Using such a service will not only allow you to save money but also let you immerse in the cultural life of the local population.

Communicate In The Local Language If You Are Going Abroad

You might be worried that you’ll mumble some words and the locals will criticize you for it, but in reality, the exact opposite is true. People like the fact that foreigners try to speak their native language and understand their culture. They will treat you with special warmth, no matter how terrible your accent is.

Additional resource – How to choose running gloves

Travel With A Friend

You will have memories that belong only to the two of you and which you can share long after the trip is over. In addition, it is beneficial in financial terms: because you will share the costs of housing, food, and other things. And you have every chance to get as close as possible and remain good friends for life.

Plan Carefully, But Leave Space For An Adventure

When you’re traveling, it’s always nice to know where you’ll be spending the next day. But on the other hand, spontaneity is the most beautiful thing about traveling. When you arrive in a new place, just get a map and ask the locals about the sights. Then rely on fate.

Make New Acquaintances

When you look back on your travels, your best memories will be not of the places you saw but of the people you met. Take the time to make friends with other travelers or locals.

Wrapping Up

At least once in our lives, each of us aspired to make a great unforgettable trip which would be nice to remember for the rest of our lives. Often there is a lack of time, money, or the necessary moment to make this dream come true. So people postpone their dreams again and again.

We hope that our tips from this article will convince you that it is possible to travel even on a minimal budget. So grab your backpack and take a step toward your winter adventure.

Author’s Bio:

Caitlyn Gardner is a Marketing Analyst whose expertise lies in data visualization. However, her passions in life don’t revolve only around her job. She likes mountain climbing and traveling. Caitlyn also dabbles in psychology which helps her maintain a positive outlook on life.

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