When you are exercising, there are a lot of things that go into making sure that you are getting the most out of your workout. You need to be sure to focus on both diet and exercise in order to see results. In this article, you will read some tips for getting leaner and boosting your performance when running or exercising.

Use Supplements 

For ages now, supplements have been the best asset you can take when you’re exercising or running. Responsibly taking creatine monohydrate helps with weight loss by using water retention in the muscles. This can help improve your performance as it will give you extra energy to push through a tough workout. However, make sure not to overdo it with the supplements as this can lead to dehydration.

Supplemental treatment can also help with other issues such as inflammation, energy production, and even brain function. If you are struggling with any of these areas, consult a physician to see if using supplements is the right move for you. Taking the proper precautions when using supplements will allow you to get the most out of them and improve your performance while running or exercising.

Create More Intensive Sessions

You need to gradually increase the intensity of your sessions if you want to get leaner and boost your performance when exercising or running. By creating more intensive sessions, you will be able to see results much sooner. 

If you are not sure how to create more intensive sessions, speak with a professional trainer or coach who can help design a program that is right for you. Remember, it is important to gradually increase the intensity of your workouts so that your body can adjust and avoid injury. With consistent effort, you will be able to get leaner and boost your performance in no time!

Focus On Body Fat 

Always focus your exercising and running routine on burning fat. It is the most important thing you can do to get leaner and meaner. You will also find that your performance will improve as well. This is because when you have less body fat, you will be able to move faster and with more agility. 

In order to make sure that you are focusing on body fat, make sure that you are eating the right foods. Eat plenty of fruits and vegetables so that your body gets the nutrients it needs to function properly. 

Drink plenty of water as well so that your body can flush out toxins. And finally, make sure that you are getting enough protein in your diet

Listen To Music 

There are great workout songs for every taste, but listening to music while you exercise can do more than just make the time pass. It can also increase your endurance and make you feel less pain.

In one study, people who exercised with music felt like they were working out for only half the time as those who didn’t listen to tunes. And in another, music was found to increase people’s endurance by 15 percent.

Exercise is very important, but you want the best performance you can get so make sure to take supplements. Intensify the sessions and focus on body fat while doing your workout. Finally, make sure to listen to music as it will pump your hormones up to do more and more. You will see the results in no time!

Additional Resource – Creatine For Runners

If people constantly ask you to help them get fit, you may want to consider becoming a personal trainer. While personal trainers aren’t new, the online space is booming with opportunities. It’s time to take your knowledge, talent, and expertise and help others achieve their goals.

There are tons of advantages to becoming a personal trainer, including that you work when you want. Imagine being able to set your own hours so you can have flexibility in your day. Sounds good, right? Now, the term personal trainer is broad. Finding your niche is the key to being successful. There are personal trainers who only work with bodybuilders, weight-loss groups, professional athletes, and the list goes on.

Once you figure out where your skills are best suited, you’ll be ready to move to the next step. Once you’re ready to commit, there are a few things you need to do to get started.

Steps to Becoming a Personal Trainer

1. Get certified

It’s important to get certified because that demonstrates you have taken the time to not only invest in yourself and become recognized for your skills, but you care about training your clients the right way.

If you’re going to work in a gym, they usually require some type of certification for their trainers. Trainers must have a diploma or GED before they can get fully certified. Depending on the type of certification you seek, you may have to go through a specialized program. These programs are nationally known for personal training. In most cases, you should have first aid/CPR/AED training.

• American Council on Exercise
  This class is about six months and has an exam voucher. You’ll have six months to take the exam. There are three programs to choose from to get you prepared.

• International Sports Science Association (ISSA)
  There are three different accredited programs to choose from. Each one is 12 months.

• National Academy of Sports Medicine
  You can pay for the exam or choose to purchase a study materials bundle. You must recertify every two years.

• National Strength and Conditioning Association
  They have a membership that you can join. Once you register for the exam, you must take it within 120 days. The fees for the exam vary based on whether you are a member or not.

• National Federation of Personal Trainers
  There are two course packages with the exam included. You must recertify every two years.

2. Develop training strategies
   Once you become certified, developing training strategies that become your signature is key. Your proprietary methods that get results help you stand out in the marketplace. Working with a sports doctor can enhance your offerings, and listening to your existing clients can also assist. Doing this will help in offering your classes in-person and online. Developing an online portion of your class will help you with exposure in the marketplace.

If you’ve decided to offer an online portion of your program, you want to make sure your clients can reach you with questions. Developing an app is a good solution where they can look at the exercises, see how to do them the right way, ask questions in the app, and get the information they need in one place. A website is also a good idea that has a members-only section. This way, your clients will get consistent updates and will be able to contact you at a moment’s notice.

It’s important to figure out the delivery of your classes. Will they be live and available online at certain times? Will they be pre-recorded? Are you going to add meal plans to this? All of these are considerations for online and live classes. Finally, you must think about their progress. How will it be monitored? Do they need to wear a heart rate monitor? How will they weigh in?

3. Register your business
   Once you are ready to put yourself out there as a professionally certified personal trainer, it’s time to make it legitimate. While you don’t need a business license to work as a personal trainer, it makes you look more professional and gives you credibility. You want your clients, gyms where you train, and any vendors you work with to trust your brand.

You may expand your offerings and have a desire to open your own gym. As an established business, you can quickly move on this and people will already know and trust your name.

4. Get business insurance
   People get injured all the time when exercising. As a personal trainer, you want to protect yourself and your clients from any risk. It’s easy to think that everything will be okay, but there’s always that one client that may want to go a step further and file a lawsuit against you. Business insurance can help.

Personal trainer business insurance can protect you against allegations of negligence, copyright infringement, and more. If you opt for general liability insurance, this will cover any bodily injury, property damage, and more. Speaking with a business insurance agent will point you in the right direction to make sure you are fully covered every step of the way.

Make sure you review the quotes on the policy and get different ones to compare pricing and coverage. You should also take the time to speak to other personal trainers to find out what types of insurance they currently use. Depending on your niche, you may have more risk than others. It’s always important to consider this when moving forward.

5. Keep learning
   One of the best things you can do for yourself is to stay up to date on the latest techniques and strategies on the market. Trends change and advances in the industry or from sports doctors should always be welcomed into your systems and processes. When you take the time to invest in yourself and make a concerted effort to make sure your clients are always getting the best, it will show in everything you do, including their results.If you’re using tech in any way, you should stay up on the latest tips and techniques. If there are videos on your website, they should be updated and refreshed. The graphics you use for social media should follow a pattern. How will you record and edit your videos? What software will you use, or will you have someone working with you?

Your learning doesn’t stop there. It’s a good idea to learn how to effectively use social media and watch your analytics to see when people engage most. Once you have really become established, considering merchandise and how to use a platform to sell that merchandise comes into the mix.

The best way to enhance your learning is to do it. No one can do what you do like you do it, so make sure you know and understand every element of your business.

6. Creating marketing visual assets
   This directly ties into the learning portion of building a career as a personal trainer. Although you may have a website and use social media, you need other types of branding to stand out from the competition. You should have a logo that’s distinctive and memorable to use on all your business touchpoints.

Your business cards and other items should also be standardized to match your logo for consistency. When developing your logo, you should consider some existing personal trainer logo ideas to imagine what you could develop.

Your graphics should also be crisp, clear, and authentic. Your clients should be able to relate to every part of your brand.

Marketing visual assets are crucial in the development of a lasting brand. Make sure you create assets that capture and engage your current and prospective audiences every time they interact with your brand.

Running shoes are made with tough and durable materials but won’t last forever.

Depending on factors such as your weight, activity levels, and running surfaces, expect your running shoes to run out of juice, somewhere in the range of 400 to 500 miles—or every six months for the average runner.

If you log serious miles every week, you might find yourself dealing with more old pairs of running shoes than you know what to do with.

This is one reason the athletic footwear industry is big.

According to this report, the footwear industry is estimated at 98 USD billion in 2019 and is expected to reach  120 USD billion by 2025.

This is great news for runners and the industry, but what about the impact of shoes on the environment?

Unfortunately, it takes much more than an entire human lifetime for footwear to decompose in landfills. A study by Quantis reported that the footwear industry is behind 1.4 percent GHG emissions.

So instead of tossing them out, what if you could give those running shoes a second life?

4 Ways To Recycle Old Running Shoes

Here’s a list of a practical ideas to make the most out of your worn-out shoes without tossing them in the trash.

1. Find A Cobbler

Although it’s not always easy—nor a good idea—to repair running shoes, it’s worth a shot.

Running shoes are typically designed in such a way that repair is tricky. But, just in case, it’s worth consulting a shoe repair service and seeing if they can offer an affordable solution for your running footwear.

Cobblers can fix and restore all types of footwear—running shoes are no exception.  Some may even specialize in restoring worn-out athletic footwear.

Although repairing the entire sole of running shoes might not be a good idea, minor repairs such as fixing loose stitches and missing eyelets can help prolong the life of your trainers.

I’d also recommend that you consider giving your used running shoes a second life as casual footwear. Some pro cobblers can replace the sole, so they can last longer.

Check the example below.

https://www.gearpatrol.com/style/shoes-boots/a33865147/goods-and-services-sneakers/

Additional resource – Running Shoes Vs. Cross Trainers

2. Donate your Old Running Shoes

Just because a pair of shoes seems out of commission for you doesn’t mean they’ll be the same to others.

Keep in mind that a lot of less-fortunate people around the world lack proper footwear. Maybe someone needs a pair of shoes for painting, gardening, work, etc., and a used pair would do the trick.

So if your running shoes still have some juice in them, consider donating them.

Before you donate, remember to clean your used running shoes thoroughly.

You can find many fantastic organizations that will take athletic gear and footwear and ensure it winds up being re-used by those in need.

Additional resource – Here’s the full guide to running shoe anatomy.

Examples of popular organizations include:

• Sneakers4Funds – A free program that provides clubs and other organizations the chance to make a few dollars by hosting a shoe drive. The fundraiser company is devoted to helping the less unfortunate to afford good running shoes.
• Soles4Souls – Another free program that works to give underprivileged people shoes so they can go to work, school, and stay healthy. The organization collects used shoes and other clothing, then teams up with other organizations and distributes them around the world.
• GotSneakers – Allows for clubs or groups to raise funds and help others simultaneously.
• One World Running – Bring running shoes to runners in need. This organization collects and wash athletic footwear along with other gear and supplies to developing countries.

Additional Resource – Here’s how to dry running shoes.

3. Change Your Used Running Shoes Purpose

I hate to state the obvious, but just because you can’s use your worn-out shoes for logging the miles doesn’t mean that they’re completely out of commission.

For example, if cushioning’s the only thing missing, consider repurposing your used running shoes.

These shoes are especially useful when you need something for a messy project. For example, you can use them to paint your house, work in the garden, cut grass, etc.

Additional Resource – Here’s how to break in new running shoes.

4. Find A Local Shoe Recycle Program

If your running shoes are beyond saving, there are programs that will recycle footwear.

Although it’ll be ideal, we cannot just recycle old footwear along with plastic bottles and cans.  The truth is, recycling shoes is more complicated, and most recycling centers aren’t designed for it.

But a few recycling sites are set up for it and have the right equipment and experience to break down the material of footwear and give it new life in another form.

One of the most popular shoe recycling programs is Nike’s Reuse-A-Shoe, which is available at some Nike stores. Thanks to this program, you can drop off your used shoes—of any brand—at one of Nike’s participating retail stores.

Next, the trainers get sent away to the “Grind” program, during which the shoe is recycled to make basketball courts, turf fields, gym floors, carpet paddings, and running tracks.

Another example is Teracycle which specializes in hard-to-recycle materials, which you can ship your shoes. All you have to do is order a box and fill it with footwear to be recycled. Just keep in mind that this program isn’t free.

Further Readings:

• How to clean running shoes–
• Here’s the full guide to proper running gear.
• When to replace running shoes
• How to Recycle Running Shoes – The Conclusion

Plastic waste is a big problem, and thanks to the light being shed on this problem, people are more open to being proactive and taking the right measures to remedy this problem.

Recycling old running shoes is one step on the right path. Your old running shoes don’t have to contribute to the pile.

Please feel free to leave your comments and questions below.

Thank you for dropping by.

With summertime comes “warmer” weather, and with that, an increase in cases of Athlete’s Foot. This fungal infection is not only itchy and unsightly, but can also be quite contagious.

Thankfully, there are a number of fungicidal essential oils that can help to clear up the infection quickly. In this article, we’ll explore five different recipes for using aromatherapy to treat Athlete’s Foot.

So read on to learn more!

What is Athlete’s Foot?

Athlete’s Foot, or tinea pedis, is a fungal infection of the skin on the feet. It is caused by a type of fungus known as a dermatophyte, and often manifests as an itchy rash between the toes. Other common symptoms of Athlete’s Foot include dry, scaly skin on the soles of the feet, and blisters.

The fungus that causes Athlete’s Foot thrives in warm, damp environments, such as locker rooms and showers. Wearing shoes that are not breathable can also contribute to the growth of fungus.

How can aromas fight a fungus?

Aromatherapy is the use of essential oils to treat a variety of health problems. Essential oils are concentrated plant extracts that contain the ‘essence’ of the plant’s fragrance. They are generally extracted through a process of steam distillation or cold pressing.

Each essential oil has its own unique smell, and also contains different medicinal properties. The oil’s smell and its medicinal properties are a result of a combination of aromatic compounds known as terpenes.

There are over 20,000 terpenes in the natural world, and they interact with each other to create the plant’s unique smell. Each essential oil contains a different combination of terpenes, which is what gives it its particular medicinal properties.

For example, the terpene limonene is found in many citrus oils and is known for its antifungal properties. The smell of any one essential oil, therefore, has a direct connection to the (potentially) therapeutic compounds in that oil.

Treat Athlete’s Foot with these five oils

Now that we know a little bit more about Athlete’s Foot and how essential oils can be used to treat it, let’s take a look at five fungicidal essential oils that can help to clear up the infection quickly.

1. Tea tree oil: Tea tree oil is extracted from the leaves of the Melaleuca alternifolia tree, which is native to Australia. It has a fresh, camphoraceous smell and contains the fungicidal properties of terpinen-4-ol and 1,8-cineole. Tea tree oil is one of the most commonly suggested fungicidal oils, and for good reason.

• To treat Athlete’s Foot with tea tree oil, add 10 drops of oil to 2 cups of warm water in a foot basin. Soak your feet in the mixture for 20 minutes, then dry thoroughly. You can also make a tincture by adding 10 drops of tea tree oil to 1 ounce of carrier oil such as olive oil or almond oil. Mix thoroughly and apply the tincture to the affected areas 2-3 times per day.

2. Oregano oil: Oregano oil is extracted from the leaves of the Origanum vulgare plant, which is native to Europe. It has a warm, spicy smell and contains the fungicidal compounds carvacrol and thymol. Oregano oil is a potent oil, so it should be used sparingly.

• To treat Athlete’s Foot with oregano oil, add 2-3 drops of oil to 1 teaspoon of carrier oil such as olive oil or almond oil. Mix thoroughly and apply the mixture to the affected areas 2-3 times per day. You can also add 2-3 drops of oregano oil to a foot basin filled with warm water. Soak your feet in the mixture for 20 minutes, then dry thoroughly.

3. Cinnamon oil: Cinnamon oil is extracted from the bark of the Cinnamomum verum tree, which is native to Sri Lanka. It has a warm, spicy smell and contains the fungicidal compound cinnamaldehyde. Cinnamon oil is another potent oil that should be used sparingly.

• Use cinnamon oil in similar proportions and methods as oregano oil.

4. Lemon oil: Lemon oil is extracted from the peel of the Citrus limon fruit, which is native to Italy. It has a fresh, citrusy smell and contains the fungicidal compound limonene. Lemon oil is also an antibacterial and immunostimulant.

• To treat Athlete’s Foot with lemon oil, add 10 drops of oil to 2 cups of warm water in a foot basin. Soak your feet in the mixture for 20-30 minutes, then dry thoroughly.

5. Thyme oil: Thyme oil is extracted from the leaves of the Thymus vulgaris plant, which is native to Europe. It has a fresh, herbaceous smell and contains the fungicidal compounds thymol and carvacrol.

• Use thyme oil in similar proportions as oregano oil.

Other healthy foot practices

Athlete’s Foot can be treated with fungicidal essential oils, but these oils can also be combined with other natural products to create an even more potent treatment.

Each has its own unique set of benefits that work synergistically to help clear up the infection quickly. Let’s take a quick look at each one.

Salt: Salt has antiseptic and anti-inflammatory properties that can help to soothe the itchiness and redness associated with Athlete’s Foot.

Vinegar: Vinegar is acidic and can help to kill the fungus that causes Athlete’s Foot. It also has astringent properties that can help to dry out the rash.

Terpenes: Even more elemental than an essential oil, terpenes are the building blocks of many plants’ medicinal properties. Legal terpenes can easily be found online and in stores.

Mustard seed: The mustard seed is a natural fungicide that can help to kill the fungus causing Athlete’s Foot.

Garlic: Garlic has both antifungal and antibacterial properties. It can also help to boost the immune system, which is important in fighting off infections.

Additional resource  – Here’s your guide to pain on top of the foot while running.

Soaking safely

There you have it! Five fungicidal essential oils that can help to treat Athlete’s Foot quickly and effectively. When using essential oils, always be sure to use a carrier oil to dilute the oil before applying it to your skin.

Improperly used, essential oils can easily cause skin irritation that can make your healing process take even longer. And never ingest essential oils without first consulting with a medical professional.

Featured Image Source

Curious about how to find the right marathon pace? Then using a marathon pace chart is one step in the right direction.

Here’s the truth.

Running a marathon is an incredible feat, regardless of how prepared you may be. The distance of 26.2 miles is so long that estimating your finish times is often trickier than expected.

What’s more?

Keeping a consistent marathon pace is harder than anything you might experience during training.

Fortunately, by using a pace chart, just like the one provided below, you’ll be able to break down each mile—and kilometer-spilt during the race—this can be incredibly helpful for beginner and veteran runners alike.

So how do you navigate all of this when planning for a marathon? How do you choose a time goal? What pace should I try to keep? And so much more.

Keep on reading to check out the pace chart.

What Should My Marathon Target Time Be?

This is an important question for newbie and advanced runners alike and tricky to answer.

Figuring out your ideal marathon pace depends on a host of factors. The two most important ones are your current running ability—as in what pace you sustain and for how long—and your goal marathon time.

Additional resource – How to nail your sub 4 hour marathon pace. And here’s the full guide to how long is a marathon.

Want more challenge? Check this 50K training plan.

Estimating your Marathon Finish Time

There are many ways to estimate your finish marathon time. One way is to take your recent half marathon times, doubling it then adding eight to ten minutes.

But all in all, I’d recommend being conservative with your goal. If this is your first marathon, your main goal should be to make it to the finish line instead of worrying about a specific target time.

During the first 13 miles, stick to a pace you’re comfortable with, then speed it up the second half of the race and see what time you can do. Just remember to stay patient and to keep everything under control.

Have been running for a while, but is this your first event? Choose a marathon pace based on your current running pace.

Additional Resource – Your Guide to fun runs

The Most Common Marathon Mistake

A common mistake made by beginner marathoners is starting out too fast. The truth is, logging the first few miles at a faster pace than you’re capable of keeping throughout the race can do more harm than good.

The best way to avoid this mistake is to understand, train, then follow your marathon pace strategy per mile—or kilometer—without letting anything else interfere with your plan.

Additional Resource – Guide to running pace charts

What Your Marathon Pace Depends ON?

Many variables play a role when it comes to the marathon goal pace.

The main ones include your;

• Your running experience
• Your running history
• Your weekly mileage
• Your genetics
• Your age
• Bodyweight
• Nutrition plan
• The course rouse
• Race conditions, especially the weather temperature

Additional resource – Guide to pacing strategies for different races

How to Find What Your Marathon Pace Should Be

There are many ways to help you determine your next marathon pace.

What Should your Pace Be For A Marathon?

The most common formula runners use to estimate their marathon time is to take a recent half-marathon time, double, and then add around 15 to 20 minutes.

You can also base it on your best performance in the mile. Or what’s known as the Magic Mile in the running world.  You can also take your recent race (5K, 10K, or half marathon), then compare it to the following chart to find what your estimated marathon time might be.

CHART HERE

Already run a marathon? Aim to take off roughly five to ten percent from your finishing times as your new marathon time target.

Just keep in mind that these methods only predict how fast you could POTENTIALLY run a marathon, so take with a grain of salt. Different elements can drastically impact your marathon time, such as temperature, course, recovery rate—so nothing is for sure.

Additional Resource – Here’s your guide to beginner running pace

The Marathon Pace Chart You Need

The charts offer practical guides as you dive into marathon training and prepare for the big day. They show you the average pace needed to run to achieve your marathon finishing time.

Best Mile Performance to Marathon Finishing Time Goal Prediction Chart:

Additional resources:

• How to prepare for your best running race
• Guide to Marathon Des Sables
• How to qualify for the Boston Marathon
• How to warm up for a race

There’s no better way to improve your physical and mental health than combining sports and education and maintaining the right balance. You need to focus on exercising regularly to keep your intelligence and concentration levels high.

Most college students avoid exercising. They also consume lots of sugary drinks and unhealthy food. Doing this not only harms their body but also their mind. Sports is important in college because it maintains the harmony of the brain, nerves, and the entire body. If you are a professional sportsperson, this article is ideal for you because you’ll learn how to combine sports and study. Here are some of the best tips that you can use to combine sport and studying.

1. Create a schedule

Having a schedule is one of the best things that you can do for yourself in college. You’ll get to maintain a balance between your hobbies and academic activities. A schedule will help you manage your time effectively and stay on top of things. Students who don’t use schedules tend to suffer from stress and anxiety because they forget to attend classes, complete their assignments on time and participate in sports. You can easily avoid this by taking a few minutes to create a schedule.

2. Participate in sports during breaks

College life is not a joke. You’ll always have more than one thing that needs to be completed at any time. If you are too busy to find time to participate in sports, you should consider playing during your break. Instead of going to the canteen to buy sugary drinks and unhealthy food, you should consider participating in your favorite sport. If you have a part-time job, finding time for sports can be challenging. However, reading Just Mercy essay and seeking help online will allow you to work with experts, get good results and save time. You don’t have to struggle when it comes to writing a movie essay because you can easily find an example online.

3. Go to the gym

Visiting the college gym is one of the best ways to improve your physical and mental health especially if you live in a college dorm. A thirty-minute workout session will help you stay fit and improve your communication skills. You’ll have an amazing experience if you exercise with your friends.

If you want to lose weight and build muscle, you’ll need to engage in various intense exercises. The gym instructor will help you achieve your goals. If you cannot access the gym due to time constraints, think of some of the best time management techniques that you should use to squeeze time. Keep in mind that you cannot put off physical exercise for months.

4. Prioritize important activities

Getting organized comes down to identifying important things and doing away with the less important ones. While it’s a practical tip, it’s not easy to do. Why? The most important activities tend to demand a lot of time and energy. Therefore, most students end up focusing on the less-important tasks. You should always prioritize your health and academic studies. Without good health, there’s nothing much you can do in the academic area. You have to balance both worlds to get the best out of both.

5. Rest

After exercising, you need to rest. Did you know that you are working to get good grades and stay healthy when you are resting? Your body and mind have to rest for you to recover your lost energies and perform well. Don’t form the habit of pulling all-nighters. Otherwise, you’ll lose a lot of energy and start suffering from burnout.

6. Avoid training too much

Moderation is key in everything. Running for hours every day is not good for your body. You should consider participating in sports three or four days a week. Having a schedule and sticking to it will help you improve your health and stay on top of everything. Remember, your priority should be studying. If you need to participate in sports every day, consider delegating some academic tasks to a professional team. Even if you love sports, it shouldn’t dominate your routine.

Conclusion

College life is not easy. However, organizing your life is the best way to boost your productivity and performance in school. You need to prioritize both studying and your health. To do this, you have to manage your time effectively. If you can balance sports and study effectively, you’ll be prepared to deal with lots of challenges once you get hired. Remember, you cannot do much without good health. And to enjoy good health, you don’t have to indulge in sports every day. Balance is key in everything.

Author’s Bio:

Alina Boskar is an exceptional writer and proofreader. She is passionate about helping college students improve their mental health. She enjoys writing essays and traveling during her leisure time.

Looking for running advice when you’ve diabetes? Then you have come to the right place.

Running is a great form of exercise as it helps you lose/maintain body weight, build muscle, improve the body’s sensitivity to insulin—the list is long.

But, if you’re one of the hundreds of millions of people around the world dealing with diabetes, you’ve likely heard some conflicting advice on running.

The truth is, when you have a chronic condition, such as diabetes, there are a few measures to take to ensure that running does make your condition worse.

In this article, I’ll share with you a comprehensive guide on how to run safely and effectively when you’ve diabetes.

More specifically, I’ll look at:

• The pros of running on diabetes
• The cons of running on diabetes
• Does running make your diabetes worse
• And so much more

Sounds great? Let’s get started.

Diabetes Explained

There are two types of diabetes diagnoses: Type I and Type II.

Type 1 Diabetes is a lifelong genetic condition in which the patient pancreas produces little to no insulin. Insulin is a hormone that helps sugar enter your body cells from the bloodstream, where it can use as fuel.

The lack of insulin forces blood sugar to build up in the bloodstream. This can be damaging to the body and cause many complications of diabetes.

On the other hand, type II is a lifestyle-caused condition in which the body is unable to use blood glucose effectively as energy, resulting in a build-up of sugar in the bloodstream.

Some of the most common symptoms of diabetes include:

• Increased thirst
• Frequent urination
• Exhaustion
• Hunger pangs
• Weight loss or gain
• And so much more.

Experience any of these symptoms and suspect it’s diabetes-related? Then you should consult your doctor for further tests.

Additional guide  – Running With Seasonal Allergies

How Does running Impact Your Blood Sugar

Your running duration, intensity, and frequency are all important when it comes to the impact of training on blood sugar.

In most cases, running and other forms of exercise can help reduce blood sugar levels by burning glucose and improving insulin sensitivity.

But, keep in mind that for some individuals, running—especially when running for a long time—may force blood sugar levels to plummet, resulting in hypoglycemia—either during the run or after the exercise.

But it’s not always the case; for some people, mainly those diagnosed with type I diabetes, running may cause the blood sugar levels to soar.

Don’t get me wrong.

I’m not trying to dissuade you from logging the miles, but once you wrap your head around how your body, especially your insulin system, reacts to running, you’ll be able to manage your condition much better.

Additional resource – Running Vs Jogging

How to Run Safely With Diabetes

I hate to sound like a broken record, but running does offer a lot of benefits to people dealing with diabetes.

However, to err on the side of caution, there are some key measures to take before you take up your running shoes and head out the door.

Here are some of the most important ones.

1. Talk to your Doctor

You shouldn’t move a finger—or a leg—without getting the green light from your doctor first.

Yes, that’s the rule.

Consult your physician before starting any kind of exercise routine, especially if you’re a complete couch potato and/or haven’t exercised in a long time.

Your doctor can provide you with specific advice on better managing your condition and other symptoms while you’re running.

They can also share a few guidelines—or sources—on getting started safely and forming a lasting habit.

A little caveat, though. Make sure your doctor is either a runner or, at the very least, understand what it means to train regularly and commit to endurance sports with diabetes.

Additional resource – Running with arthritis 

2. Take It Slow

Looking to start running for the first time? Then take up walking first before you get to the miles.

Many people shy away from running because they assume they have to be able to run for hours and hours out of the gate.

But, unfortunately, this is never the case.

Instead of trying to run for an hour, try walking for an hour, then build it up to 90 minutes. Then, as you get fitter, make your walks harder by increasing the pace and/or walking on include/hills.

Once you feel ready, start adding a few jogging intervals every here and there, following the reliable walk/run method.

Keep increasing the time spent running while taking less and less for recovery until you can run nonstop for 30 minutes without panting for air.

The rest is just details, after that.

Additional Source – How Far Did I Run?

3. Monitor your Blood Sugar

Whether you have type 1 or type 2, it’s key to closely keep tabs on your blood sugar level before and after running.

The reason? Blood sugar levels tend to fall during and following physical activity—especially running. Your levels might drop as fast as 30 minutes into the exercise and anytime after that. Be careful.

To decide whether it’s safe or not for you to run, keep the following three guidelines in mind:

• Less than 100 mg/dL – Your glucose level might be too low
• Around 100 to 250 mg/dL – your glucose level re within the safe range
• Over 250 mg/dL – your glucose levels are too high.

When your levels are too low, consume a snack that packs in 15 to 30 grams of simple carbs. Examples include fruit, cracker, and fruit juices. I’d also recommend taking glucose tablets designed for runners.

What’s more?

Have your meter around or wear a continuous glucose monitor (CGM) to keep track of your sugar blood levels during training.

You should also track your blood sugar level post-run. If they’d lower than 100 mg/dL, have a snack to stabilize your levels.

4. Stay Well Hydrated

Running deprives your body of a lot of fluid, especially when training for a long time and/or in the heat. Unfortunately, that means you’re at a higher risk of getting dehydrated as a result.

Dehydration is common among runners, especially those running long distances and/or when the sun is out, and the temperature is high.

In fact, even mild dehydration can impact your blood sugar levels. When you’re dehydrated, the sugar in your blood becomes more concentrated, and that results in higher blood glucose levels.

When it’s the case, your kidneys will have to work double-time to deal with the excess sugar.

When your kidneys are overworked, your body eventually expels the excess glucose in your urine. The more fluids getting dragged from your tissues, the more likely you are to become dehydrated.

Here’s the full guide on staying well hydrated while running.

Additional reference – Stop peeing when running

5. Fueling For Runners With Diabetes

Pre-run eating rules are the same whether you’re diabetic or not.

In most cases, your insulin/medication dosage would depend on the energy needed and following glucose response.

As a rough guideline, your glucose levels pre-run should be roughly 125-180 mg/dL. If your pre-run glucose fall below that range, try eating 15 to 20 grams of quick-absorbing carbs to bring it up.

However, if your levels are below 90 mg/dL, consume about 30 to 50 grams of carb to bring your levels back to normal.

So what should you have?

Most experts recommend opting for quick-acting carbs—preferably in the form of snacks—and having small amounts of protein and fat in the two to three hours before a run may minimize GI stress.

6. Short Runs

Short runs, anything between 20 to 40 minutes—can be completed with minimal impact on blood sugar levels.

This is especially the case during low to mild intensity training.

However, if your blood glucose level is higher than this range, you might not need a pre-run energy boost.

When your glucose levels are low, enough sugar and wait for your glucose levels to stabilize before running.

To err on the side of caution, I’d recommend that you take with you some form of sugar.

This is especially the case if you find it harder to spot symptoms in the middle of a run. It’s always better to be safe than sorry. I cannot stress this enough.

7. Long Runs

Long runs or any session is lasting over 60 minutes will usually require sticking to an easy conversational pace for an extended period.

As for fuel, shoot for a carb intake ranging between 1 to 4 grams per kilogram of body one to three hours before the run.

What’s more?

Keep in mind that long runs are not for beginners.  You should only try to go the distance after having developed a good cardio base and fitness from the shorter run.

Why? Pushing your body more than it can handle can lead to severe hypo.

After your run, test your blood sugar again, and it’s under 100 mg/dl, have a snack.

8. Eat On The Run

If you’re prone to low blood sugar levels, I’d recommend that your carry a form of fast-absorbing carbohydrate to manage potential blood sugar levels or hypoglycemia.

Start taking in calories 30 minutes into the run, shooting for 40 to 50 grams per hour for runs extending over one to two hours.

Have at least 60 to 90 grams for long runs lasting over two hours.

Some of the best options include:

• Candy
• Glucose gel
• Glucose tabs
• Dried fruit
• Sports drink

9. Carry Your Medical Info

Having your medical identification—as well as your emergency contact list—is key if you’re out there for longer than an hour.

You should also inform a spouse or a friend about your whereabouts and what time they should expect to hear back from you.

Hypoglycemia is always a risk, and you should always be prepared for the worst. You never know when things can go south.

Or else, pair with a running buddy, there’s, after all, safety in numbers.

10. Pay Attention To Your Body

Telling signs of low blood sugar levels vary from person to person, but the most common ones include;

• Dizziness
• Shakiness
• Light-headedness
• Confusion
• Hungry
• Fatigue

Keep in mind that a lot of these symptoms can be ignored or masked on a tough run or race, thanks to the rush in adrenaline and focus that usually comes with running.

So be careful.

This is the reason you should build the habit of regularly checking your glucose levels throughout training or utilize a CGM to assess patterns. I cannot emphasize this enough.

Running with Diabetes – The Conclusion

There you have it! Having either diabetes type I or Type II shouldn’t spell the end to your running carrer. By taking the right measures, not only would you be able to keep running, but also improve your overall condition and health.

What’s not to like!

Thank you for dropping by.

Keep running strong.

David D.

It doesn’t matter whether you are preparing yourself for an important race, or you simply want to get into shape, finding the right shoes is crucial. Now, at times, this whole process can be a bit overwhelming, due to the fact that there isn’t a single shoe that fits everyone.

That’s precisely why finding the right one can be daunting, but don’t worry. We’ve done some research, and revealed some useful information that we’ve decided to share with you, to help you find the perfect match.

Effective Tricks To Help You Pick The Best Running Shoes

Are You In Any Pain?

First things first, let’s resolve this issue. If you’ve been feeling any type of back or foot pain, then you must carefully approach this process. For instance, back pain can truly be very uncomfortable, and sometimes even debilitating.

Therefore, you must focus on finding something that’s going to alleviate it. Now, you can check best running shoes for back pain here to see what pair will help you deal with your back pain. The right pair of shoes can really make a difference, hence, choose wisely.

On the other hand, if you’re dealing with foot pain (also known as plantar fasciitis which affects one in every ten adults), then you should buy comfortable running shoes to decrease the pain. According to some reviews that we found online, the best shoe for this type of problem is the Brooks Ghost 14. So give it a try to see how it works.

What Surface Will You Be Running On?

If you’re mostly running on pavements, then you should purchase road shoes. Namely, these types of running shoes will offer shock absorption to decrease the chances of experiencing any injuries.

On the other hand, if you are running through muddy trails, then trail shoes that come with a deep tread are a great option. They provide great ankle support and grip. Additionally, if you are doing both, then it would be recommendable to acquire hybrid running shoes. They are perfect for both roads.

More Helpful Advice Coming Your Way

Shoes Must Fit Properly

We cannot stress enough how crucial this is. Now, there are some factors you need to look out for. There must be a thumb’s width of space between the end of your shoe and your toe to stop your toes from striking the end when you are running downhill.

Keep in mind, that there must be enough space in the toe area to enable you to move your toes normally in the shoe. On the other hand, it mustn’t be too roomy, otherwise, your shoe will feel too sloppy on your feet. 

Let’s Not Forget Socks

Although this may sound a bit weird, the thickness of your socks can make a huge difference when it comes to the feel and fit of your running shoes. Therefore, you should always bring the socks you plan to run in when you’re trying out the shoes. 

As it was stated in the beginning, finding the right pair of running shoes is not as easy as it may appear to be, however, with the help of these tips, you’ll be able to spot the best ones right off the bat.

If you’re suffering from seasonal allergies and like to keep on running, then you have come to the right place.

Dealing with seasonal allergies on the run is annoying.  This is especially the case during periods when allergens are the highest in number.

However, seasonal allergies shouldn’t spell the end of your running routine. You can take many measures right now to help you run outdoor while keeping symptoms at bay.

In this article, I’ll share with you a few useful tips and strategies for running when you’ve seasonal allergies so you can get the most out of your training.

Sounds great?

Let’s get started.

The Symptoms Of Seasonal Allergies

Coming down with seasonal allergies is similar to having a cold.  You might have trouble focusing, be tired, or breathing.

Most medical experts would recommend against running when you’re sick but should stop exercising when you have allergies.

Common symptoms of seasonal allergies include:

• Watery eyes
• Itchy eyes
• Periodic nasal stuffiness
• Headaches
• sneezing

Is it Safe to Run with Seasonal Allergies?

The short answer is yes. As long as you’re not putting your health at risk, running is relatively safe for your seasonal allergies.

In fact, your training routine can even help with your seasonal allergies.

Running and other forms of exercise increase blood flow throughout your body. An increase in circulation means allergen are moved through your bloodstream more efficiently and quickly. This, in turn, should help reduce the risk of inflammation and irritation.

The rule, though, is to ensure that you’re properly managing your allergies before you get your sweat on.

For example, running while your asthma is acting up could make things worse.

What’s more?

Scale back or stop training altogether if your allergies aren’t reacting to medicine to avoid making your condition worse

Don’t get me wrong.

I’m not implying that you shouldn’t run outdoor when you have allergies, but you may need to take a few measures in order to stay safe.

Implement the following strategies to help soothe your symptoms so you can enjoy outdoor running throughout the year and with the rest of the world.

Know your Triggers

The best way to manage your seasonal allergies is to understand your triggers before heading out for a run. This way, you can plan your outdoor training when levels of allergens are at their lowest.

To build your trigger checklist, consult with your doctor about testing, then alter your training plan accordingly.

What’s more?

Pay attention to your body and how it reactions both during and after your runs.

• Is it mold, pollution, or pollen that gets under your skin?
• Do you have any specific sites that are more prone to flare-ups than others?

For example, if you’re sensitive to tree pollen, run outdoor during the early morning.

To do it right, keep an “allergy log” in which keep track of local danger levels using free websites like Airnow.gov and Polen.Com. As you keep track of your flare-ups over time, you’ll start to notice a pattern forming and use the right preventative measures.

Additional Resource – Running in polluted areas

Know your Pollen Counts

How much pollen is in the air varies depending on the day and type of pollen.

According to the American College of Allergy, grass and tree pollens tend to be higher during the spring and summer months in the evening.

On the other hand, Ragweed is often highest in the morning, especially in the late summer and early fall.

Check a reliable weather service to keep track of pollen counts for mold, trees, grass, weeds, according to the region where you live. Then, schedule your runs when these pollens are at their lowest points.

What’s more?

Some people may start noticing symptoms even if pollen counts are as low as 20 grains per cubic meter, whereas others can tolerate higher amounts.

The best way to figure out your levels is to pay attention to the pollen counts and monitor when you start to notice symptoms. This will provide you with a better idea of when it’s possible to run outdoor problem-free and when you should move your training indoors.

Additional Resource – Your Guide To Running Heart Rate Zones

Check The Weather

Weather also influences how much pollen is in the air.

Running following a light rain can be a fantastic idea as rain can help wash pollen away. In fact, you stand less risk of experiencing allergy symptoms after a big rain.

Not only that, but post-rain humidity may keep pollen numbers low for a few days.

But outdoor exercise after a heavy downpour or prolonged rain may force the pollen spores to rupture.  This, in turn, breaks them into tiny pieces that can find their way into your lungs.

Pollen counts are typically the highest during dry, windy days, so avoid outdoor exercise on those days if possible.

Additional resource – Prescription Glasses for runners

Take Your Meds

OTC allergy meds can help if you take them regularly, so consult with your doctor to figure out what kind of medication plan will work for your allergies.

In most cases, the best time to take allergy medications is prophylactically, as in before you head out the door for a run. This way, you’re being proactive about your symptoms.

What’s more?

If you’re dealing with allergic asthma, use your inhaler roughly 15 minutes before running and then begin running slowly.

Want to try an antihistamine? Then try taking it two to three hours before you go outside.

Just keep in mind that if you’re a competitive runner, some go-to drugs, such as Sudafed, contain pseudoephedrine, which is a banned substance in competition.

Most experts also recommend starting medication a few weeks before allergy season begins. The sooner you medicate, the better.

To err on the side of caution, check the World Anti-Doping Agency banned drug substances list before you pop any pill.

Additional resource – How to run with asthma?

Use The Right Gear

Another measure to help you limit your exposure to pollen when you’re outside is to use the right gear.

If itchy, dry eyes are an issue, get a pair of wraparound sunglasses to keep the pollen out of your eyes. When choosing new sports sunglasses, make sure they fit properly and do not cause discomfort. Also, give your preference to quality. The right shades should provide full protection from harmful UV rays since too much exposure to UV light raises your risk of eye diseases.

Wearing a hat with a brim also helps. Not only does this protect your eyes but your hair as well as it attracts airborne particles.

Have breathing issues? Try covering your mouth and nose with a bandana or face mask. This should help limit the amount of pollen that gets into your nose and lungs.

Remember to opt for a cotton mask with no more than two layers for easy breathing.

Here’s the full guide to winter running gear.

Clean Up right Away

It’s possible to exercise outdoor without coming down with any symptoms, only to begin to experience the effects once you get back home.

For this reason, what you do following a run matters, and it matters a lot.

To lower your risk of a flare-up post-run, take a shower and get into clean clothes immediately after returning home.

Can’t shower right away? Then at least bring an extra set of clothes with you, so you can change into right away. This should prevent you from breathing in more of the pollen sitting on your running clothes.

Additional resource – How to choose running gloves

Adjust your Training Intensity

If your seasonal allergies are interfering with how fast or far you can run, make sure to make the right adjustment. Your training routine should fit your life—not the other way around.

One suggestion is to devote the wintertime—a period of severe seasonal allergies—for base building training.

During this period, focus on easy miles and performing workouts by feel, as your heart rate tends to be lower during easy, aerobic training.

Hard runs force you to breathe harder, so it’s a good idea to skip on them if you’re already having trouble breathing due to your allergies.

That’s why if your seasonal allergies are acting up, you should consider skipping interval workouts or any other hand runs.

What’s more?

Intense training may increase inflammation and blood flow, which might aggravate asthma and allergy symptoms.

Consult an Allergist

If all measures fail, I’d recommend consulting an allergy specialist who should be able to identify exactly what your allergy is.

In most cases, the allergies might recommend testing to find what you’re allergic to—grass pollen? Tree pollen? What?

This is especially the case if your seasonal allergies are severe enough that they’re affecting the rest of your life—not just your running program.

There are two main ways to assess for allergies:

• Through a skin test in which you’re picked with samples of likely allergies on your arm or back or
• Through a blood test that checks the level of antibodies when exposed to a potential trigger.

You can help prevent a lot of trouble by simply knowing more about what conditions the take trigger your symptoms.

Most doctors would recommend allergen immunotherapy, which is a procedure in which you’ll get a tiny amount of the allergen injected into your bloodstream to force your body to adapt and build up an immunity.

Just keep in mind that the procedure can be time-consuming and expensive.

Additional resources:

Running with arthritis 

Prevent Sunburns while running