How much protein do runners need? If the answer intrigues then you’re in the right place.

Here’s the truth.

Whether you’re running to lose weight, training for your first 5K, or aiming to complete a sub-4 hour marathon, you already know that your body requires more nutrients than the average person.

Overall, most runners focus on getting an adequate amount of carbohydrate in their diet, but protein is equally important. In fact, as a runner—or endurance athlete—protein is integral to your training.

The macronutrient is one of the primary macronutrient groups you need each day as it helps in tissue repair, immune function, injury prevention,  and exercise recovery—I can go on and on, but you get the picture.

But how much protein does a runner need?

Protein intake for runners isn’t rocket science.  As long as you’re getting enough of the macronutrient, you’ll be on the right path.

Protein needs vary between runners, largely depending on training goals, intensity, and time spent training.

In most cases, if you’re eating a well-balanced, nutritious diet with plenty of quality protein sources, you definitely are getting enough protein.

In this article, I’ll break down runners’ needs for protein and share a few practical guidelines on making the most out of this valuable nutrient.

Sounds great? Let’s get started.

What Protein?

Let’s start at the beginning – what protein is?

Protein is the building block of muscle. It consists of the amino acids that make up muscle tissue.

That’s not the whole story. The macronutrient is also key for repairing damaged muscle tissue.

It aids in recovery and is a key macronutrient for human survival. Skip on protein, and your body may start eating itself.

What’s more?

Protein can also function as a fuel source, providing about 10 percent of the energy needed to sustain endurance training—like running.

For these reasons—and some more—as a runner, you need protein—and you need it more than the average person.

That’s why if you want to perform your best, you’ll need to add plenty of protein-rich foods into your diet.

Do Runners Need Protein?

Of course, they do. After all, protein is the building block of muscle and all that.

Rich protein foods and shakes aren’t just for strength buffs.

If you engage in any form of exercise that damages muscle tissue, your body will require some amount of protein to repair and recover itself.

Running breaks down your muscle tissue. The longer and/or faster you run, the more muscle damage.

When your muscles aren’t getting enough protein, this can severally limit your ability to get faster and fitter.  By consuming protein, you’ll help build that muscle back so you can keep on running your best.

What’s more?

Long distance runners require more protein each day than recreational runners.

Trying to build muscle?

If you’re lifting heavy while sticking to a regular running program, your protein needs will go up. This is especially the case if you’re trying to build muscle.

Not A Fuel Source

Although protein does provide some of the energy burnt during exercise, it shouldn’t be considered a fuel source. Instead, think of protein as a muscle builder, repairer, and re-conditioner.

It drastically helps in muscle damage and reduces the impact of cortisol, the stress hormone which is behind the breaking down of muscles.

For more on the roles of protein during exercise, check the following resources:

• International Society of Sports Nutrition Position Stand: protein and exercise
• Dietary protein and exercise: Is there a winning combination?
• Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method
• Variable-Intensity Simulated Team-Sport Exercise Increases Daily Protein Requirements in Active Males
• The importance of protein intake in master marathon runners
• Whey Protein Improves Marathon-Induced Injury and Exercise Performance in Elite Track Runners
• Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery

How Much Protein Do Runners Need?

Now that you know a thing or two about the importance of protein for runners, let’s get back to the main topic of today’s post – how much protein do runners need?

In short, I’d dare say more than you probably think.

Let’s start with the daily recommended dietary allowed for protein.

The number is around 0.36 grams per pound of body weight.

And yes, this is too low for most adults, research shows.

That’s why the American College of Sports Medicine recommends runners to consume more protein—at least around one gram of protein per kilogram of body weight per day.

For example, if you weigh 160 pounds, you’ll need about 70 grams of protein throughout the day to meet your needs.

But is that enough?

Is it a universal rule?

Again the science begs to differ.

The Research

Let’s check some of the research on the subject

Research conducted by the University of Toronto revealed that runners should strive to consume 1.6 to 1.8 grams of protein per kilogram of bodyweight on training days.

Another study published in the International Journal of Sports Nutrition and Exercise Metabolism reported that track and field runners should consume about 1.6 grams of protein per kilogram of body weight for the best training gains.

To put these numbers into perspective, these protein portions are roughly twice the recommended dietary allowance (RDA) for protein guidelines to the general population.

Again, and I hate to sound like a broken record—runners need more protein than the average person.

My recommendations

Here’s what I’d recommend you do to make sure you have enough protein.

If you’re keeping your mileage within the moderate range—as in, running more than a few hours per week (this includes most recreational and intermediate runners), you consume closer to your body bodyweight in grams of protein.

Keep in mind the more fuel you burn in training, the higher your protein needs to prevent your body from breaking down your muscle to fuel your training.

Logging serious miles every week?

Consider shooting for two grams of protein per kilogram of body weight per day.

To Sum it Up

Here are the three levels of protein intake for runners

• Low activity – Shoot for 0.8 to 1 g of protein per pound of body weight each day
• Regular runner – shoot for more than 1 to 1.3 grams of protein per pound of bodyweight reach
• Heavy training – shot for 1.3 to 1.8 grams of protein per pound each day.

I cannot stress this enough.

Protein Calories in Diet

Protein should make up around 20 to 30 percent of your daily calorie intake. So where should the rest come from?

Overall, carbohydrates should make up to 50 to 60 percent of your daily calorie intake, whereas fat should make up the rest—roughly 15 to 20 percent.

These proportions should be enough to make up for any protein used up for fuel during training as well as support repair and recovery of muscular tissue.

Additional Resource – Creatine For Runners

How to know if you’re getting enough protein

Proportions aside, the best way to tell if you’re getting enough protein—or not—is to pay attention to your body.

After all, protein needs vary from one runner to the next, based on weekly volume, training intensity, and non-running elements such as medical conditions that can alter protein intake needs.

For starters, get an estimate of your daily protein needs. Do this by monitoring your daily calorie intake then determining the total protein content as your baseline.

Next, have an honest talk with yourself.

Are you feeling tired after running Do you have chronic muscle soreness? Are you gaining any muscle? Or losing it? Go through all bases.

Overall, there are a few warning signs that you might lack protein intake. Some of these include

• Low libido
• Chronic slightness, the laziness of fatigue
• Back of sleep
• Lack of mental focus and weak cognition
• Brittle hair and nail
• Loss of muscle tissue or unwanted changes in body composition

If you notice one more of these symptoms, then you’ll want to build up your protein intake.

Try adding an extra serving of protein per meal, and then see how you feel afterward.

Still in doubt? Consult a doctor or a registered nutritionist to find what works for you.

Can You Have Too Much Protein

Having enough protein is good for you, but, just like anything else, consuming too much can be problematic. Overall, when you eat too much protein than you need, the extra is either burned for energy or stored as fat in your fat adipose.

In general, you risk the following by eating too much protein:

• Not getting enough carbs to meet your fuel needs forces your body to turn to protein as a fuel source, which can be quite wasteful.
• Spending a lot of money since most high-quality sources of protein are expensive
• Urinating more often to eliminate waste products of protein breakdown.
• Increasing calcium loss as research shows that a diet high in protein may cause this.

The Best Sources of Protein For runners

As a general rule, high-quality protein sources include:

• Leans meats, preferably grass-fed
• Eggs
• Low-fat dairy

Overall, animal-based source of protein pack in the full spectrum of amino acids for optimal protein absorption.

For example, three-ounce sirloin steak packs about 23 grams of protein, whereas a cup of Greek yogurt has 20 grams.

On the other hand, plant-based protein foods, such as seeds, nuts, quinoa, leafy greens, contain fewer of the essential amino acids, which makes them less protein-dense.

This might fall short of meeting your body’s needs—unless you’re eating a variety of plant-based food and at a higher amount as well.

Again, you might run the risk of ingesting more calories than you should, but it’s a risk most plant-based dieters are willing to take.

Here are some concrete examples of protein intake.

21 grams of protein is the equivalent of;

• Half a chicken breast
• A 3-ounce serving of lean meat, poultry, or fish
• One small hamburger
• One medium pork chop

7 grams of protein equals:

• 1 ounce of cheese
• One egg
• 1/4 cup cottage cheese
• Two egg white
• Half a cup of cooked beans
• 4 ounces of tofu
• Two tablespoons of peanut butter.
• 8 grams of protein equals
• One cup of milk or yogurt

3 grams of protein equals:

• One slice of whole-wheat bread

Additional resources – BCAAs benefits for runners

How Much Protein Do Runners Need? – The Conclusion

There you have it! Today’s post should put you on the right path toward meeting your protein needs while running. The rest is just details.

Thank you for dropping by today.

In the meantime, keep running strong.

David D.

Are you looking for ways to combine keto and running in a safe way?

Then you have come to the right place.

Carbs are the primary energy source on the run.  It’s, in fact, the reason so many runners load up on pasta and bread the night before a long run. Carbs are key.

But over the past few years, the keto diet—a nutrition plan known for its super carb restrictions—has gathered a lot of steam in the fitness world.

And as far as I can tell, a lot of runners from various backgrounds are also embracing this trend.

But can you really run on the keto diet? Is it possible?

In short, the answer is YES—as long as you do it the right way (and are willing to make some sacrifices along the way).

In this article, I’ll share a few practical guidelines on how to adopt the keto diet as a  runner.

What Is The Keto Diet

In essence, the keto diet is a high-fat, mild protein, and super low carbohydrate diet.  It’s similar to the Atkins diet and other low-carb diets, but to properly follow the diet, you’ll need to get into a state of ketosis.

The idea is that you eat a lot of fat and severely restrict your carb intake to exhaust your body’s carb stores and force it to tap into fat for energy.

Doing this forces your body into ketosis, a metabolic state where your body switches to burning fat for fuel since it doesn’t have enough carbs for energy.

During ketosis, your body starts to make ketones for fuel—derived from fat—instead of glycogen which mainly comes from carbs.

When you achieve complete ketosis adaptation, you’ll use fat as your primary fuel source.

There are many methods to check whether you’re in ketosis—some of which I’ve already gone into great detail about in this post.

Additional resource – Keto marathon training

The Meaning Of Keto Adaptation

Keto-adaptation, or what’s referred to as fat-adapting, refers to the metabolic jump from carbohydrates to fat as the main energy source.

According to current scientific literature, fat-adapting may take anywhere from 4 to 12 weeks, depending on variables such as your diet, physiology, metabolism, training habits, etc.

Staying In Ketosis

To stay in ketosis, your carb intake should be limited to around 30 to 50 grams per day—depending on your activity level.

The more running you do, the more carbs gram you can get away with. Here’s a list of the off-limits foods on the keto diet.

• Bread
• Fruits
• Starchy vegetables like beets and potatoes
• Legumes
• Beans
• Lentils
• Beer and alcohol
• Many condiments and sauces high in sugar
• Any other sugar-rich food item

You get it. If it has carbs in any form, you shouldn’t be eating when you’re trying to adhere to the ketogenic diet.

As you can already tell, switching to the keto diet will most likely mean a complete diet makeover—especially if you’re used to eating a lot of carbs.

Additional resource – Probiotics For Runners 

The Benefits of Keto And Running

Here are some of the acclaimed benefits of the keto diet.

Note – Please keep in mind that research on the keto diet’s effectiveness for runners is still inconclusive. Most of the evidence is anecdotal so take it with a grain of salt.

The Wall and Fat Store

If you’re familiar with endurance training, then you know that your body requires nonstop carbohydrates intake to keep going.

How come?

The human body can only store a limited volume of glycogen—roughly 500 grams in muscle and liver cells. That’s around 2000 calories of fuel.

As you can already tell, 2000 calories ain’t enough to sustain you through a whole marathon. That’s why marathon runners need energy on the go. They need the extra fuel to keep going.

However, the theory is if you’re completely keto-adapted, you might be able to tap into a more abundant energy fuel source, which is your body fat. In fact, body fat packs roughly 20 times more calories than glycogen, even in a lean runner.

In theory, if you’re truly keto-adapted—as in, you’re using fat as the primary source of energy—the wall, or what’s known as bonking, may disappear.

Since the keto diet forces your body to use fat as its main source of energy, there’s a chance that it can help you avoid hitting the wall during endurance running.

Additional Resource – Here’s how to create a running program

Improved Body Composition

Logging the miles on the keto diet can help you burn fat and achieve your body composition goals. I lost over 12 pounds and improved my body fat percent by over 4 points the first month I went on keto.

Science also backs up the power of keto for losing weight. This research, for instance, has revealed that the keto diet can positively impact one’s body composition when combined with moderate-intensity training.

Here are more research papers to check out:

• Study 1
• Study 2
• Study 3
• Study 4

In essence, the keto diet improves your body’s ability to burn fat, both at rest and during training. This, in turn, maximizes your fat loss effort while exercising in these zones.

For example, research out of the Journal of Endocrinology reported that the ketogenic diet boosted the production of the hepatic growth hormone, which can be key for youthfulness and strength.

Other benefits of the keto diet include:

• Improved energy levels
• Better sleep
• Enhanced cognition and focus
• Improved weight loss
• Improved body composition
• Improved heart health
• Helping reduce seizures
• Improve acne
• Protect brain function
• Improve PCOS symptoms
• And so much more

Additional resource – Best supplements for runners

The Downsides of Keto While Running

As you can already tell, the keto diet is a controversial subject in running circles.

I hate to sound like a broken record, but runners love their carbs as they’re the main energy source on the run.

This makes the likelihood of suffering a few downsides—or a lot—more likely once you start restricting your intake of this valuable macronutrient.

Let’s check some of the cons of the keto diet for runners.

Additional resource – Keto recipes list 

The Keto Flu

During the early days of a keto diet, expect to experience a plethora of unwanted symptoms.

First, you’ll feel bad—like really bad. This is what’s known as the keto flu among keto fans. It’s, essentially, the result of sugar and carbohydrate withdrawal as well as a change in the gut bacteria and an immune system reaction.

Some of the side effects include

• Brain fog
• Irritability
• Headache
• Fatigue
• Nausea
• Trouble sleeping
• Cramps
• Sore muscles
• Constipation
• Dizziness
• Smelly breath

Additional resource – Salt tablets for runners

Muscle loss

An unwanted side effect of keto-related weight changes is a loss of muscle mass.

This is especially the case if you’re limiting your protein intake and/or engaging in prolonged endurance exercise.

Sure, the keto diet is scientifically proven to help people lose weight—and a lot of it. But some of the weight might be muscle as well. Not good at all.

And since fat burns fewer calories than muscle mass, that will impact your metabolism.

That’s why most people who drop off the ketogenic diet tend to regain much of their pre-keto weight and often not in the same proportions. Instead of gaining back your muscle mass, you’re likely to pile on the fat.

Reduced Performance

One of the telling signs of the keto full is diminished performance. If performance matters, this should worry you since complete fat-adaptation takes a while.

So don’t expect to switch into the keto diet and start breaking your PRs left and right. It doesn’t happen that way in the real world.

The opposite is more likely to happen.

Carbs, after all, are your body’s favorite source of energy for running, and without them out, you simply won’t be able to run as long and/or as hard as you’re used to be.

What’s more?

The research on the effectiveness of the keto diet for improving running performance is still in the woods.

That’s why most runners who might benefit from keto-adaptation are those logging a lot of miles at low to moderate intensity—think marathon runners.

Once you log in enough miles, your body needs to start burning off those fat energy stores.

When you’re logging the miles at low intensity, your body will be able to sustain its energy needs from fat. But since glycogen is the primary fuel source during high-intensity exercise, you might be limiting your performance on some runs and workouts to follow a certain diet.

Additional Resource – Why is my running not improving

Fat Adaptation Takes time

Although getting into ketosis might only take a few days, becoming truly keto-adapted might take up to months.

Fat adaptation typically begins between 6 and 12 weeks after entering ketosis, depending on how strictly you follow the keto diet as well your physiology, metabolism, and training load.

For example, research shows that endurance athletes may become fat-adapted faster than the average individual.

For this reason, expect your first few weeks—or months—to suck.

Once you’re truly fat-adapted, you can go the distance. At least, that’s been my experience.

However, keep in mind that, for some reason or the other, some athletes might never be able to fully adapt to endurance exercise while on keto. I know life is unfair and all that, so be careful.

That’s why some of these athletes practice carbo cycling by switching in from a ketogenic diet or might go low-carb during higher training load weeks of training.

The Verdict

So should you really try the keto diet as a runner? Will it work for you?

In the end, it’s really up to you.

I believe that if the keto diet is done right, sooner or later, you’ll be able to tap into your fat stores for fuel.

Overall, the benefits of the keto diet far outweigh the downsides—this is especially the case if you’re willing to sacrifice performance for weeks over long-term health gains.

Note – I hate to sound like a broken record, but if you’ve been logging this mile for a while and then decide to go full keto, your performance will likely plummet—in fact, it might plummet hard. If you have an upcoming race in which you want to break your PR, deciding to try keto might compromise your training.

Additional resource – Best sources of electrolytes for runners

How To do it Safely

So are you really serious about giving the keto diet a try? Then keep on reading.

Keep in mind that keto transition is a big performance and mood damper. Don’t try doing anything strenuous during the first few days.

Keep it light. I’d recommend planning your first ketosis cycle during a time in which you don’t mind if your athletic performance suffers a bit.

How Long Should You Go Keto For?

Again it depends on your lifestyle and training goals.

At the very least, try to stay keto-adapted for months in a year.

Or you can embrace a full Keto lifestyle or remain in, or close to, ketosis all the time—Zach Bitter is one inspiring athlete to emulate.

This elite ultra runner is the 100-mile American record holder, and he’s one of the most known proponents of a high-fat, low-carb eating lifestyle in the fitness world.

So if you want to dip your toe into the keto world while training for a serious endurance event, read upon Zach. The guy is quite inspiring.

However, it’s not easy for most people, including myself, to commit to a lifetime lifestyle of low carb and high fats.

What’s more?

I also love carbohydrates –let’s admit, they do taste better. What’s more?

If you have a family—or any form of social interaction with other humans—sticking to a restrictive keto diet all the time can be quite tricky.

Here’s what I’d recommend you to do.

Day 1

Have a keto friend breakfast and lunch (get the recipes from here), then skip dinner as research shows that fasting for prolonged periods helps you get into ketosis faster.

Days 2 to 10

Start your day with bulletproof coffee—keto coffee with MCT oil—then do your workout—whether it’s running, weight lifting, spinning—but keep it low intensity.

Feel free to take plenty of breaks—take as many walking breaks during your long runs. Don’t try to force.

You should also drink plenty of water.

Through these days, keep your carb intake as long as possible. Remember that the average banana packs in around 25 to 30 grams of net carbs—or the daily recommend income for getting into ketosis.

So one banana is enough to ruin your keto efforts.

Day 11 and Over

It’s up to you.

By this point, you should be in ketosis. Now, fat-adaptation starts.

Looking for ways to prevent Charley’s horse while running? Then you have come to the right place.

Charlie’s horse is a common name for muscle spasms and is a problem that plagues beginner and advanced runners alike.

In today’s article, I’ll share with you the full guide to treating and preventing muscle cramps.

Sounds great? Let’s get started.

What Is Charley’s Horse?

Charley’s horse is another name for muscle spasms, the kind of muscle cramps that are searing and sudden. It often strikes during exercise and/or at night.

The condition refers to an involuntary reaction that triggers the nerves in charge of the muscles to misfire. This, in turn, forces the muscle to freeze and lock into a contracted position.

Charley’s horse can be quite uncomfortable and can leave you hobbling around for a few days, which can hurt terribly. The pain can be serious if the spasm doesn’t go away for a few seconds or more.

Serious cases of Charley’s horse can cause muscle soreness that lingers anywhere from a few hours to a few days. This shouldn’t be a problem as long as the pain isn’t chronic or recurring.

The condition can strike in any muscle, but they’re most common in the legs. It often plagues the calf muscle at the back of the lower back but can also affect the foot and sometimes the thigh.

The condition is also quite common among pregnant women and people with certain health conditions.

Additional resource – Can you run with a broken toe?

The Story Behind The Name

Most sources suggest that the term comes from a baseball-players talking about lame horses. My research concluded that the term was used to refer to a muscle cramp from informal American sporting slang dating back to the 1880s.

The ground crew used a lame horse named Charley. When an athlete got injured, a teammate would refer to him as Charley, the horse.

In a different story, which was featured in the Washington Post in 1907, the term was claimed to originate from a baseball pitcher named Charley, who had muscle cramps during games in the 1880s.

Just keep in mind that Charley horse isn’t specifically related to baseball players—they can strike any athlete. Runners are no exception.

Additional resource – CBD oil for runners

Charley Horse Vs. Cramps

Charley horse is simply y another name for muscle cramps, especially those that strike the leg.

Even though the term is commonly used to refer to muscle spasms or twitches, these phenomena can vary.

In general, most health experts recognize the importance of differentiating between muscle cramps and similar conditions such as:

• Myotonia—or the process of muscle tensing, which comprises both voluntary flexing and involuntary contracting.
• Dystonia, which is a movement disorder in which the muscles contract involuntarily, causing twisting and repetitive movements.
• Tetany, which consists of an imbalance caused by the low level of calcium
• Myalgia, which refers to muscle aches and pain that can involve tendons, ligaments, fascia, and the soft tissue that connects muscles, bones, and organs.

Risk Factors

Research has reported that there are a few risk factors for legs cramps. The most common include the following:

• Runners and those who engage in high impact exercise
• People over 60
• Dehydrated people
• Women who wear high heels
• People with certain medical issues such as cirrhosis, hypothyroidism, nerve disorders, and people who take some medications
• Pregnant women
• Diabetic people

Additional resource – Guide to big toe pain from running

Top Causes Of Charley’s Horse In Runners

According to research, most health experts do not know exactly why charley horse occur.

This is mainly because the condition can be blamed for a variety of reasons.

This is especially the case since charley horse can also impact healthy individuals and often occur at night for no apparent reasons.

Let’s take a quick look at some of the most common reasons behind the charley horse.

• Bad Nutrition

If you tend to suffer often from muscle cramps, it’s key to check your hydrating level.

This is especially the case if you have got an imbalance of electrolytes—that includes potassium, calcium, sodium, and magnesium—which are key for the contraction and relaxation of a muscle.

• Lack Of Stretching

Research shows that muscles that are too tight or stiff are more likely to experience cramps.

As a rule, your muscles need to be as supple and strong as they can be. Proper and regular stretching is key to this.

Additional resource – Compression leggings for running

• Overload

If you log in more miles than usual or increase the intensity, this can lead to muscle cramps.

• Weak Circulation

If you tend to experience cramping that gets worse the more you run, poor circulation could be the culprit. Some circulation issues may result in foot pain that feels like cramping.

• Medication

Some medications, such as diuretics and statins, can result in muscle cramps.

So if you suddenly experience cramps just after taking a new medication, this could be to blame. Let your doctor know if this happens often.

How To Treat Charley’s Horse In Runners

According to research, the most effective drug that can help curb the frequency and intensity of leg cramps is quinine.

But, most doctors don’t like to prescribe this drug since its efficacy and side effects are uncertain.

In general, if you experience a charley horse, the following steps may help soothe what’s ailing you.

How To Soothe And Relieve Charley’s Horse

If you start to experience a muscle spasm, stop what you are doing.

In most cases, you can simply wait it out. Usually, the pain fades away on it for a few minutes.

You should also try massaging the affected muscle to bring some relief.

Next, gently stretch the affected muscle, holding it in a stretched position until the cramp ceases.

For example, if your calf muscle is cramping, try stretching it by pulling your toes towards your knees while keeping the cramping leg extended straight.

You should also contract the opposite muscle to make the stretch more effective.

Some useful stretches to use in the movement include:

Basic calf stretch

Standing Calf Stretch

Towel stretch

What’s more?

You should also try easing the pain of a sore muscle with a cold pack. This should improve blood circulation to the muscle and relax it.

Still in pain?

If the impacted muscle is still in pain, treat it like you’d an injured muscle.

This means applying the RICE method—or resting, icing, compressing, and elevating the affected leg to soothe pain and avoid any further muscle damage.

Additional resource – your guide to metatarsalgia in runners

How To Prevent Charley Horse While Running

The best way to manage muscle cramps while running is to avoid them. Some of the best ways to prevent cramps are specific training, adequate fueling, and strength training.

Let me explain more.

Strength Train

I hate to state the obvious, but strong muscles are more likely to resist cramping over time.

You should also strengthen the supporting muscles to take some of the load off your cramp-prone muscle, especially the calves and hamstrings. Here’s your full guide to strength training for injury prevention.

Warm-Up Properly

It should be no surprise, but unprepared muscles are likely to spasm during exercise. That’s why you should warm up thoroughly before a run. And the best warm-up is a dynamic one. Here’s the full guide to proper warm-ups.

Drink Plenty of Water

Another effective preventative step, especially if you run for a long time sweat a lot in hot weather, is to keep adequate fluid intake. Unfortunately, this is one of the most common causes of muscle cramps in runners.

Shoot for at least 8 top 12 glasses of water every day to maintain proper hydration levels. Drink more on intense training days. Here’s the full guide to proper hydration for runners.

Additional resource – Sore quads after running

Your Diet

Your food choices also matter.  Imbalances in electrolytes as well as in other nutrients could increase your risk of getting a charley horse.

Choose a diet that includes a variety of foods, including plenty of colorful vegetables and fruits such as leafy greens and bananas to add more electrolytes to your diet.

Remember to add as many magnesium and potassium-rich foods into your diet, such as

• Bananas
• Sweet potatoes
• Cucumbers
• Tofu
• Avocados
• Nuts
• Dark chocolate

Consult your Doctor

Last but not least, if you suffer from severe or chronic muscle cramps, it’s time to check with your doctor.

Your agony might be the sign-off of a more serious underlying condition, so it’s key to consult your doctor for further tests.

Although most cases of muscle cramps are not serious, they’re sometimes a sign of a serious medical condition. This is especially the case if you’re dealing with frequent muscle spams and/or symptoms that aren’t getting better with self-care.

According to research, muscle cramps issue could be related to nerves, circulation, hormones, metabolism, and medications.

What’s more?

Many conditions can cause lower body muscle cramps, such as:

• Radiculopathy, which is spinal nerve compression or irritation
• Stenosis, which is the narrowing of the spinal canal
• Chronic infections
• Thyroid disease
• Cirrhosis of the liver
• And so much more.

Try OTC Medication

Some over-the-counter drugs can reduce the intensity and frequency of muscle spams—in fact, some may diminish the risk of the condition altogether.

Again, get the green light from your doctor before you try anything. Most would recommend medications such as muscle relaxants or pain medication like acetaminophen.

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.

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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