Creatine monohydrate is an organic compound found in muscle and brain cells where it boosts levels of adenosine triphosphate, or ATP. ATP is the primary source of energy in a cell and is essential to endurance muscle activity.

Creatine has long been used by both professional athletes and regular gym goers as a dietary supplement to improve athletic performance. In this article, we’ll give you the rundown on how creatine monophosphate can help you reach your fitness goals.

Why Do Athletes Use Creatine?

Amongst the best creatine effects are a marked increase in strength, performance, and muscle mass. By increasing the amount of work your muscle cells can do, creatine ensures that you are able to push yourself as hard as possible during your workouts.

For athletes this may be the difference between a good training session and smashing a new record. Research has shown that creatine is particularly helpful in high intensity exercise and generates an average 15% increase in exercise performance.

Consistent use of creatine has been associated with extended elevated ATP levels in cells, allowing them to work harder. Working your muscles harder means they will grow faster when paired with adequate recovery periods.

How Does Creatine Work?

Creatine increases the amount of energy your cells can produce. During exercise, your muscle cells burn through their supply of ATP and eventually tire. Creatine boosts the amount of ATP available to your cells, increasing how much work the cells can do and therefore increasing your muscle power. This translates into better sprint times, greater lifting strength and more reps, plus long-term muscle growth.

Muscle mass increases as muscle fibers go through tear-repair cycles. More available energy in your muscles lets you push beyond your normal level of effort, introducing more tears to the muscle fiber, and allowing more repair and growth during recovery. Having all this extra ATP in your muscle cells lets you work them harder, giving you results both in the moment and at a later point.

Does Creatine Help with Fitness?

Creatine has consistently been found to improve fitness. Athletes taking creatine supplements perform better in their sport, show greater muscle mass, and have improved endurance and short-burst activity ability.

No matter your fitness goals, if you are exercising consistently at the gym or out on the track, creatine is likely to give your fitness journey a boost and help you reach your goals faster.

If you’re looking to use it for fitness, we recommend going with a Creatine Monohydrate product. Our favorite product is Huge Creatine by Huge supplements, as their product is a monohydrate tablet form.

Creatine Weight Loss

Can creatine help you lose weight? No. Can it help you lose body fat? Yes! Many people who take creatine find that their weight may increase – but this isn’t the same as gaining body fat. Because creatine helps you improve your exercise performance and grow your muscle mass your weight can go up as you are adding more muscle to your frame.

But this doesn’t mean you’re piling on fat – in fact, it means the opposite. Muscle weighs more than fat, so you may notice an increase in body weight but a drastic change in your body composition.

What Is a Good Creatine Dosage?

But what about creatine dosage? The questions of how much creatine you should take, when you should take creatine, and whether to load creatine, are all important considerations in your supplement routine.

During creatine loading you take a larger dose of creatine over several days to maximize creatine stores in your cells, before tapering off to a consistent lower dose.

A common strategy is to take 20 grams over a week before reducing your dose to between 2 and 10 grams daily. This fills up your stores and keeps you topped up with extra cell energy for your workouts.

You don’t have to load creatine to still see results. You can opt for a steady dose approach where you consistently take around 5g of creatine every day. This will have less dramatic effects om your creatine stores but will still help you reach your fitness goals in the long term.

Additional Resource – Creatine For Runners

Is Creatine Safe?

Yes, creatine monohydrate is safe to use within normal limits and is not associated with loads of nasty side effects. This clever compound has been studied extensively in both athletes and normal gym goers and has consistently been found to be safe.

When you’re choosing your supplements, bear in mind the different forms of creatine on the market. Creatine monohydrate is the most common and the most researched but other forms available include creatine hydrochloride, creatine ethyl ester, creatine magnesium chelate, and buffered creatine.

These creatine variations don’t have as much information on safety and effectiveness, so do your research before straying from the well-established creatine monohydrate path.

Final Thoughts

Creatine monohydrate has been around for a long time and has the research to prove it. It is a safe and effective way to improve your athletic performance, strength, and endurance. If you are looking to boost your fitness routine – then try creatine to help you reach your fitness goals.

Author Bio – With over a decade of training experience, Steven has a passion for anything fitness and bodybuilding-related. He has educated himself on every aspect of the sport, including training, nutrition, and supplementation. Throughout the years, he found out exactly what works and what doesn’t.

Training for a marathon while trying to keep muscle can feel like a balancing act—trust me, I’ve been there!

When I jumped on the marathon training wagon, I was terrified of losing the muscle mass I had worked so hard to build.

It felt like I was being pulled in two directions—wanting to improve my endurance without sacrificing strength.

But through trial and error, I developed strategies that helped me maintain muscle while hitting my running goals

In this guide, I’ll share my tips on how to maintain muscle mass while training for a marathon—without sacrificing your running performance.

Building Muscle vs. Maintaining Muscle

Let’s talk about the difference between building and keeping muscle, especially when you’re also training for a marathon.

Building muscle is all about pushing your body to its limits. You lift heavier weights, challenge your muscles, and aim for growth by breaking them down so they rebuild stronger.

But maintaining muscle? That’s different. The aim here is to keep the muscle you have, not to bulk up. Just enough work to keep things from slipping.

Honestly, when you’re marathon training, keeping muscle is more realistic than trying to add more.

Long-distance running is not ideal for muscle growth, but with a smart approach, you can prevent muscle loss while focusing on your running goals.

Why Maintaining Muscle During Marathon Training is Tough

There’s a common myth that running burns muscle, but it’s a bit more complicated than that. Yes, endurance exercise can put you in a catabolic state, where your body breaks down muscle for fuel, but it’s not as severe as it sounds.

The real issue arises when your body doesn’t have enough fuel—like glycogen from carbs or fat. If you don’t fuel up, your body can start using muscle for energy on those long runs, which is the last thing you want.

Studies show that marathon runners often face muscle damage, especially the longer they go—something I definitely noticed after my first big race. So, it’s true that running can use some muscle for energy, but it’s avoidable if you fuel your body right.

How to Maintain Muscle While Training for a Marathon

Here’s how you can maintain your muscle mass and strength as you train for your marathon:

Fuel Up Properly

In my first month of marathon training, I felt drained after my long runs, and my recovery was taking forever. That’s when I realized that I wasn’t eating enough. I had been so focused on “staying lean” that I wasn’t giving my body the needed fuel.

Marathon training burns many calories, especially on long-run days, so you need to keep your energy stored up.

Carbs are your best friend here. They provide your muscles with glycogen, the fuel to power through long runs. Ensure you eat plenty of complex carbs like whole grains, vegetables, sweet potatoes, and fruits.

Timing matters, too. I started paying attention to how much I was eating—especially carbs. Before a long run, I’d have a solid meal like oatmeal with bananas or a bagel with peanut butter. After the run, I’d focus on refueling with a mix of carbs and protein—like a big bowl of pasta with chicken or a smoothie with protein powder and fruit.

For long runs (over 90 minutes), I aim to take in about 50g of carbs per hour. This could be in gels, sports drinks, or easily digestible snacks.

Once I got my nutrition sorted, my energy bounced back, and I wasn’t dragging after every run. I was even able to keep my gym sessions going strong!

Prioritize Protein

While carbs fuel your runs, protein is essential for muscle repair and maintenance. Protein supplies your body with the amino acids to repair muscle damage and maintain mass.

Protein gives your body the building blocks it needs to repair and keep muscle.. Not only you can’t build muscle without it, you won’t even be able to maintain it.

Don’t just take my word for it—there’s solid research backing this up

A study out of the International Society of Sports Nutrition (ISSN) reported that boosting protein intake from the daily suggested 0.8 per kilogram of body weight a day to 1.2 to 2 grams while reducing calories to about 30 40 percent can maximize fat loss while preserving existing muscle.

So how much should you be having?

I’d recommend having around 1.2 to 2 grams of protein per kilogram of body weight daily to maintain muscle. For a 160-pound runner, that’s around 100-145 grams of protein daily.

Some great sources of protein include:

• Eggs
• Lean meat (like chicken or turkey)
• Fish
• Greek yogurt
• Cottage cheese
• Beans and lentils
• Nuts and seeds

If you struggle to hit your protein goals through food alone, protein supplements like shakes or BCAAs (branched-chain amino acids) can be a helpful addition.

Strength Train Consistently

A mistake I made early in my marathon training was cutting back on my strength workouts because I felt like I “didn’t have time.” Big mistake.

My runs started feeling harder, and my muscles didn’t have the same power they used to.

I got back into a regular strength routine, doing a couple of days a week with squats, deadlifts, and pull-ups—just enough to keep my muscles active. I also added some core work to keep my body strong and stable during my runs.

I’d recommend lifting three to four times per week. Focus on compound movements that target large muscle groups, like squats, deadlifts, and bench presses. These exercises build strength and help maintain the muscle you’ve already built.

My routine looked something like this:

• Monday: Chest and back + easy run
• Wednesday: Legs and core + easy run
• Friday: Shoulders and arms
• Saturday: Long run

By keeping my strength sessions short but effective, I didn’t feel burnt out and could keep up with my running schedule.

Supplement Wisely

While your diet and training should be your primary focus, supplements can enhance muscle maintenance during marathon training.

BCAAs (branched-chain amino acids) are a great option. They provide your body with leucine, isoleucine, and valine—amino acids that help prevent muscle breakdown during long bouts of exercise. BCAAs turned out to be really helpful for recovery. I noticed less soreness after my long runs and faster recovery for my next gym session

I was skeptical about supplements at first. But after reading up on BCAAs (branched-chain amino acids) and their role in muscle recovery, I decided to give them a shot. I added a BCAA supplement to my water bottle during long runs and before my strength workouts.

I noticed that I wasn’t as sore after intense sessions, and I recovered quicker between runs and gym days. It wasn’t a magic pill, but it made a difference, especially when pushing myself harder as race day approached.

And there’s research to back it up! These three amino acids play a big role in recovery, especially for us endurance folks

Like any other source of protein, you can get BCCAs through your diet by eating quality protein foods. But supplements can help take your intake to the next level.

Don’t Forget to Rest and Recovery

Recovery is just as important as the training itself. Without enough rest, your body won’t have the time to repair muscle fibers and recover from the stress of marathon training.

Ensure you’re getting enough sleep each night—aim for 7-9 hours—and take at least one to two rest days per week. These days, focus on low-intensity activities like stretching, yoga, or swimming.

Listening to your body is key. If you feel overly tired, sore, or unmotivated, it might be time to dial back and allow for more recovery.

Balancing It All: Weekly Schedule Example

Here’s how a balanced week might look, combining running, strength, and cross-training:

• Monday: Easy run + lower body strength
• Tuesday: Rest or light cross-training (e.g., cycling)
• Wednesday: Tempo run or speed work + core and stability training
• Thursday: Easy recovery run
• Friday: Rest day or light cross-training (e.g., swimming or yoga)
• Saturday: Long run
• Sunday: Full-body strength workout

Weekly Strength Training Routine for Marathon Runners

Strength training regularly helps build a strong foundation for endurance, stability, and injury prevention. Here’s a simple, effective plan with two weekly sessions designed to complement your running and avoid over-fatiguing your muscles. This routine focuses on compound movements that engage multiple muscle groups for efficient, full-body conditioning.

Weekly Strength Plan: Compound Movements for Runners

Session 1 (Monday or Tuesday): Lower Body and Core Stability
Focus: Building glute, leg, and core strength for stability on long runs.

1. Squats – 3 sets of 10–12 reps
   Targets: Quads, glutes, hamstrings

1. • Coach’s Tip: Keep your chest up and push through your heels to engage your glutes and core.

2. Walking Lunges – 3 sets of 10 reps per leg
   Targets: Quads, glutes, balance

1. • Coach’s Tip: Take a controlled step forward, keeping your knee aligned with your ankle, to build strength and stability.

3. Glute Bridges – 3 sets of 15 reps
   Targets: Glutes, hamstrings

1. • Coach’s Tip: Squeeze your glutes at the top of each rep and avoid arching your back to protect your lower spine.

4. Plank Hold – 3 sets of 30–45 seconds
   Targets: Core stability, shoulders

1. • Coach’s Tip: Engage your core and keep your body in a straight line. Planks are great for core stability, which helps maintain good form on long runs.

Session 2 (Thursday or Friday): Full-Body Strength and Power
Focus: Enhancing overall strength and power with movements that support strong, stable strides.

1. Deadlifts – 3 sets of 8–10 reps (use dumbbells or a barbell)
   Targets: Hamstrings, glutes, lower back

1. • Coach’s Tip: Keep your spine neutral and hinge at the hips. Deadlifts help build strong hamstrings and glutes, which are crucial for powering your stride.

2. Step-Ups – 3 sets of 10 reps per leg (use a bench or box and hold dumbbells if comfortable)
   Targets: Quads, glutes, balance

1. • Coach’s Tip: Step up with control and avoid pushing off with your back foot. This move mimics the “push-off” phase in running.

3. Single-Leg Deadlifts – 3 sets of 8 reps per leg (use bodyweight or light dumbbells)
   Targets: Balance, glutes, hamstrings

1. • Coach’s Tip: Move slowly and focus on balance. This exercise strengthens the muscles around the hips and knees, improving stability on uneven terrain.

4. Russian Twists – 3 sets of 15 reps per side (hold a light weight or a medicine ball)
   Targets: Core rotation, obliques

1. • Coach’s Tip: Twist from the waist, not just your arms, and keep your core engaged. Strong obliques support lateral stability, especially helpful during longer runs.

Join the Strength Training Conversation

Strength training can make a huge difference in marathon training, and every runner has their own approach! Whether you’re a fan of squats, core workouts, or a mix of everything, I’d love to hear about your experience.

How has strength training impacted your running?

Do you have go-to exercises that have helped you build endurance or stay injury-free?

Share your favorite workouts, tips, and any advice you’ve learned along the way. Your insights could be just what another runner needs to reach their goals!

If you’re gearing up for a race and wondering how to pace yourself, you’re not alone.

Race-day pacing can be tricky, especially if you’re new to racing.

But finding the right pace can be the difference between feeling like a champion as you cross the finish line and struggling halfway through.

Worry no more.

In today’s post, I’m going to walk you through everything you need to know about race day pacing. I’ll explain what pacing is, why it’s important, and how to approach each race distance.

Let’s get to it.

What’s A Race Pacing Strategy

First up, what even is a pacing strategy?

A pacing strategy is your plan for managing your speed throughout the race. It’s all about striking the perfect balance—knowing when to ease up and when to push your limits.

Imagine sprinting right out of the gate—chances are, you’ll burn out way too soon.

If you go too slow, you might end up feeling like you could have done better. A good pacing strategy helps you avoid both extremes.

I learned about pacing the hard way during my first half marathon. I went out way too fast, full of excitement and adrenaline. By mile 8, my legs felt like lead, and by mile 10, I was seriously considering walking the rest of the way.

That’s when I realized pacing isn’t just about running fast; it’s about knowing your limits and sticking to a strategy.

Since then, I’ve been much more mindful about keeping an even pace from start to finish, and it’s made a world of difference.

Common Pacing Strategies

Most of us end up using one of these three main pacing strategies, sometimes without even knowing it. Let me break down them for you:

1. Positive Split: This is when you run the first half of the race faster than the second half. It’s common for beginners to do this because they feel strong at the start, but it often leads to slowing down later. While this can work for short sprints, it’s not ideal for longer distances.
2. Even Split: This method means you keep your pace steady the whole race. It’s a great strategy for most races because it helps you conserve energy and maintain control.
3. Negative Split: Here, you run the second half of the race faster than the first half. I suggest this for most runners—it lets you start slow, warm up right, and power through to a strong finish. This strategy ensures you don’t burn out early and helps you leave something in the tank for the finish line.

The Golden Rule of Pacing

Here’s my golden rule of pacing: Start slower than feels right

I know it’s tempting to charge out of the gate, especially with race-day excitement pumping you full of adrenaline, but resist that urge! If you go out too fast, you’ll burn through your energy reserves quickly and might end up struggling in the later miles.

Instead, aim to start off at a pace that feels comfortable, even easy, for the first part of the race. Then, as you settle in and your body warms up, gradually increase your pace.

By the time you’re nearing the finish line, you should still have enough energy to pick it up and finish strong.

Pacing for Different Race Distances

Different race distances call for different pacing strategies.

Let me share with you my best tips on how to pace different races, from 5Ks to marathons.

Pacing Strategy For Sprint Events

Sprint events are all about going all out, but when the distance increases, so does the need for strategy. Knowing when to push and when to hold back has made all the difference for me.

Since the race is short, you can simply sprint at your fastest speed for the duration of the event. That’s why, for example, most 400m events at the elite levels are regularly run with a positive split strategy. This means that the racers run the first 200m faster than the final 200m.

5K Pacing Strategy

A 5K is a short race, but that doesn’t mean you should sprint from the start. While the 5K is run at a relatively high effort (about 9-10 on a scale of 1-10), you still need a pacing plan.

For the first mile, hold back slightly—aim to run about 10 seconds slower than your goal pace. By mile 2, settle into your target pace, and in the final mile, push yourself to finish strong. You don’t need to worry about fueling during the race, but make sure you’re hydrated before you start.

A beginner runner? Try this couch to 5K plan.

Want more challenges? Try my 5K in 30 minutes OR  The Sub 20-min 5K Training Plan.

5K Pace Chart

10K Pacing Strategy

A 10K (6.2 miles) requires more endurance than a 5K, so your pacing strategy needs to reflect that. You can’t run at full speed for the entire race, or you’ll risk burning out.

Start about 5-10 seconds per mile slower than your goal pace for the first couple of miles. This allows your body to ease into the race without expending too much energy early on. Around mile 3 or 4, you should be running at your target pace, and for the last couple of miles, aim to pick up the pace if you feel strong.

Hydration is important for a 10K, especially on hot days, so consider grabbing water at aid stations.

New to the 10K? Check out this guide.

10K Pace Chart

Half Marathon Pacing Strategy

The half marathon (13.1 miles) is a challenging distance that requires both stamina and smart pacing. If you go out too fast, you’ll hit a wall midway through. If you go too slow, you might finish with more in the tank than you wanted.

Start the first 2-3 miles at 10-20 seconds slower than your goal pace. This gives your body time to warm up. Once you’ve settled in, run at your target pace for the bulk of the race. By the time you hit mile 10, if you’re feeling good, you can push harder for a strong finish.

What’s more?

Fueling is crucial in a half marathon. Practice eating gels, chews, or whatever works for you during training so you’ll know what your body can handle on race day.

Never run a half marathon before? Begin my couch to HM plan.

Half Marathon Pace Chart

Marathon Pacing Strategy

The marathon is a beast of its own, and pacing is critical for such a long race (26.2 miles). The key here is patience.

For the first 13 miles, run 20 seconds per mile slower than your target pace. This might feel too slow, but trust me, you’ll be thankful later. Once you reach the halfway mark, you can settle into your goal pace. If you have energy left around mile 20, that’s when you can start picking up the pace. Just remember, the marathon is all about endurance, so don’t try to make up time too early in the race.

Just like pacing, nailing your nutrition is key in a marathon.. Stick to a plan that works for you—whether that’s gels, bars, or sports drinks—and make sure to hydrate properly throughout the race.

I’ll never forget my first marathon. I had heard that the race doesn’t really start until mile 20, but I didn’t fully understand what that meant until I hit “the wall.” I started too fast, trying to bank time early on, and by mile 18, I was done.

My legs were cramping, and every step felt like a marathon in itself. The next time, I approached it differently.

I kept a slower pace for the first half, and by mile 20, I still had energy left in the tank. That made all the difference in crossing the finish line feeling strong.

Here’s how to run your first marathon.

Marathon Pace Chart

Pacing Strategy FAQs

I know that you have more than one pressing question about proper pacing. Let me address some of the most common concerns.

What’s the best pacing strategy for a half marathon?

Runner’s World suggests aiming for a slight negative split—picking up the pace in the final 5K if you’re feeling strong. This strategy also helps manage any pre-race nerves by easing into the rhythm, saving energy for a powerful finish.

Should I use the same pacing strategy for a 5K and a marathon?

Not exactly. For shorter races like a 5K, a slightly faster start can be effective since the race is short enough to push your pace early without running out of steam. In contrast, marathons demand an even or negative split approach to conserve energy over the long distance. According to the International Journal of Sports Physiology and Performance, even pacing is common among marathoners, as it helps sustain a steady energy output and reduces the risk of hitting the wall.

How do I practice pacing strategies in training?

Practice makes perfect! If you’re aiming for an even pace, try tempo runs where you hold a consistent pace slightly faster than your usual long run pace. For negative splits, progression runs are key: start your run easy, then gradually pick up the pace every mile or two. Training your body to handle these pacing techniques will help you execute them smoothly on race day.

What’s the best pacing strategy for beginners?

Beginners often do best with an even pacing approach, which means keeping a steady pace throughout the race. This strategy helps you learn your optimal speed without going out too fast and fading early. Over time, as you gain experience, you can experiment with negative splits for races where you feel confident in your endurance.

How can I avoid starting too fast in a race?

It’s easy to get caught up in the excitement of race day and start too fast. To avoid this, start a bit slower than your goal pace for the first mile, using it as a “warm-up” to find your rhythm. If you’re wearing a GPS watch, check your pace regularly to ensure you’re not overdoing it in the early stages.

How does race distance affect pacing strategy?

The longer the race, the more conservative you should be with your pacing. For example, a 5K might allow for a slightly faster start, while a marathon requires a more measured approach. In longer races, pacing too aggressively can lead to fatigue, making it hard to maintain energy in the later miles. Adjust your pace based on distance and experience level to set yourself up for a strong finish.

Should I adjust my pacing strategy based on weather?

Absolutely! Hot or humid conditions can make it harder to maintain your goal pace. On a hot day, consider slowing down by 5-10 seconds per mile to prevent overheating and save energy for the finish. Conversely, cooler weather might allow you to push a bit harder, but always listen to your body and adjust as needed.

I get it.

Knee pain is one of the most frustrating things about running.

That annoying kneecap pain that flares up when you run? I know it all too well

As a coach and fellow runner, I’ve seen many athletes—including myself—struggle with the notorious runner’s knee. It strikes often, catching both newbies and seasoned marathoners off guard.

When that familiar ache in your knee starts creeping in, you’ll search for quick, effective relief.

I’ve personally found KT tape incredibly helpful, and I highly recommend it. This isn’t just any tape; it’s designed to lift your skin slightly, which helps reduce pressure on the knee, improve circulation, and support those tender areas without restricting movement.

If you’re new to kinesiology tape, don’t worry—I’ve got you covered. In this guide, I’ll explain exactly what runner’s knee is, how KT tape can help, and how to apply it properly for maximum relief.

What Is Runner’s Knee?

Before we get into the taping part, let’s break down what a runner’s knee is.

Runner’s knee (also known as chondromalacia patella) is usually caused by overuse of your kneecap.. The symptoms are familiar to many runners: swelling, discomfort, and clicking around the kneecap, especially during weight-bearing activities. If left untreated, the pain can become stabbing and even radiate down to your lower leg.

Poor knee alignment, muscle imbalances, and faulty running mechanics all contribute to this condition. For more on this notorious overuse injury, check out my complete runners knee guide.

What Is Kinesiology Tape?

KT tape is a stretchy, elastic material that supports recovery while still allowing your body to move freely.

Designed to mimic skin’s elasticity, KT tape supports muscles and joints without holding back your range of motion.

When I tried KT tape for the first time, I was surprised at how light it felt—like a second skin, but still offering solid support

Developed by Dr. Kenzo Kase in the 1970s, kinesiology tape has been around for decades but has recently gained popularity among athletes.

It’s not just for runners—it was originally used to help patients with joint alignment and recovery.

How Does KT Tape Help?

So, why use KT tape for patellofemoral pain?

Let me explain briefly.

The tape gently lifts the skin, creating space between the skin and the tissue underneath. This slight lift boosts circulation, reduces swelling, and eases pressure.

KT tape may also alter how your body senses pain by reducing pressure and improving body awareness

In my experience, KT tape offers extra compression, making a noticeable difference during long runs or while recovering

When I tape my knee before a run, I feel more stable and notice less soreness afterward. That’s just my anecdotal evidence, but it doesn’t hurt to try something new—especially if you’re in pain.

Does Kinesiology Tape Really Work? Here’s What the Research Says

Let’s face it—it’s tempting to try something new, especially when you see other runners swearing by it.

But does KT tape actually work for knee pain? Research offers some promising insights:

1. Temporary Pain Relief and Support: Studies have shown that kinesiology tape can help reduce pain and improve knee function in people with patellofemoral pain syndrome . For example, a study found that KT tape helped participants experience short-term pain relief and improved muscle activation around the knee.
2. Improved Circulation and Swelling Reduction: Kinesiology tape’s lifting effect is believed to promote circulation, which can reduce swelling and aid recovery. According to research published in Physiotherapy Research International, KT tape can improve blood flow in the taped area, which may contribute to reduced inflammation and faster recovery after intense activity.
3. Enhanced Muscle Function: Some runners find that KT tape provides additional stability to the muscles surrounding their knee. A review in the Journal of Sports Rehabilitation concluded that KT tape may positively impact muscle activation, helping runners maintain better form and control during movement (source).

A Word of Caution – Though KT tape can be incredibly helpful, applying it incorrectly can worsen your problem. Make sure to follow proper techniques and, if possible, consult with a physical therapist before making taping a regular part of your routine. Patellofemoral pain is an injury that shouldn’t be taken lightly, and taping should never replace a full recovery plan.

How To Apply KT Tape for Runners Knee 

Before you start taping, make sure you have all the supplies at hand. These include:

• Tape
• Scissors
• Low allergy or elastic tape
• Pre-wrap
• Clean knee

All of this helps ensure the adhesive tape sticks properly.

Remember that some kinesiology tape products come precut,  so just choose the right size for your leg, and that’s all.

Once you have everything you need, follow these steps to do it right.

Patella Taping Method

Patella taping employs rigid tape to help correct the alignment of the kneecap.

Follow this YouTube tutorial to do it right:

• Start by measuring the bump under your patella—or what’s known as the tibial tubercle—to your quadriceps tendon.
• Cut two KT tape strips of similar length. Minimize peeling by rounding the ends.
• Place the low allergy tape over the front of the affected knee to act as an anchor and protect the skin.
• Take a piece of rigid tape, then place it towards the top of your patella.
• Add two more pieces of tape.
• Place two strips of KT tape on your quads to form the teardrop shape, and then run them down both sides of the affected knee.

I like to tape my knee before long runs or speed sessions, giving me the needed stability. It can also stay on for a day or two after a run, supporting my knee during recovery.

The Video Tutorial

Sometimes, words aren’t enough to fully capture how to apply KT tape properly. So, let’s walk through the process with visual aids! Below, you’ll find a video and a step-by-step diagram to guide you. Whether you’re new to KT tape or just need a refresher, these resources will make it easy to get it right.

My best advice? Pause the video at each step and apply your tape along with the demo. Take your time to get the placement just right—rushing can lead to mistakes that won’t give you the full benefits of the tape!

When KT Tape Might Not Be the Best Option

KT tape is a fantastic tool, but it’s not a one-size-fits-all solution. Here are some scenarios where it might not be ideal:

• Severe Knee Injuries: For acute injuries like ligament tears or fractures, KT tape won’t provide the support you need. In these cases, a knee brace or more specialized medical care is recommended.
• Inflamed or Irritated Skin: If your skin is sensitive or you’re experiencing any irritation (from previous tape applications or otherwise), it’s best to avoid KT tape until your skin heals. Constant irritation can lead to rashes or even skin breakdown.
• Chronic Knee Pain Without Diagnosis: If you’ve had knee pain for an extended period without improvement, KT tape alone may not address the underlying issue. Chronic pain should ideally be assessed by a healthcare provider who can help you identify the root cause and create a more comprehensive treatment plan.
• Hot and Humid Conditions: KT tape can sometimes lose its adhesive strength in extreme heat or humidity. If you’re running in hot weather, consider using additional adhesive spray or switching to a compression sleeve.

Final Thoughts

KT tape has become one of my go-to tools for managing knee pain. It’s not a miracle cure, but can offer much-needed relief when used correctly. If you’re struggling with knee pain, try kinesiology tape—just make sure to get the technique right and use it with a balanced recovery plan. And as always, listen to your body.

If you have any questions or need further clarification, feel free to leave a comment. I’m happy to help guide you through the process.

Happy running, and take care of those knees!

Like many new runners, you might think a couple of toe touches and quad stretches are all you need to get ready for a run.

I was the same, thinking a quick 30-second stretch was enough to prep my muscles

Spoiler alert: I was wrong!

Holding static stretches before a run isn’t the best way to prep your body

Instead, try dynamic warm-ups, which involve moving stretches to activate your muscles.

One of my all-time favorite routines?

Enter the Myrtle Routine. It’s fast, needs no equipment, and totally changed how my hips feel post-run.

In this article, I’ll share the full guide to the Myrtl routine, discuss its benefits, and explain the exercises you should be performing in detail.

What’s the Myrtle Routine?

The Myrtle routine is one of the most effective dynamic warm-ups I’ve used, and it’s great for everyone—from beginners to elites.

This routine consists of bodyweight exercises aimed at strengthening your hip girdle—the muscles around your hips are crucial for maintaining good form, especially when fatigue sets in during those longer runs.

Specifically, it targets the small, stabilizing muscles around the hips that support your running. This is especially useful as fatigue sets in during the final miles of a long run or race

Regularly performing these exercises can enhance flexibility and range of motion, helping to prevent pain and injuries during training

How I Discovered the Myrtl Routine

A few years ago, after a particularly long run, I started feeling a dull ache in my hips. I chalked it up to getting older (because, let’s face it, we’ve all been there).

Then a runner friend showed me the Myrtle routine, and within weeks of regular practice, my ache vanished.

The best part? It’s only a 10-minute routine that drastically changes your flexibility, strength, and injury resistance

Why You Need This Routine

Here’s the deal: your hips are your powerhouse as a runner.

Weak or tight hips can cause a myriad of issues, from lower back pain to knee problems. Adding the Myrtle Routine regularly has kept my hips strong and flexible, improving my overall running posture and form.

The benefits are clear:

• Improves range of motion: This is key for avoiding injuries, especially in your hips and lower back.
• Strengthens muscles: Those smaller stabilizing muscles that don’t always get the love they deserve.
• Prevents injuries: Nobody wants to deal with hip pain or other overuse injuries.
• Gets blood flowing: Dynamic routines like this are much more effective at getting your body ready than just standing still and stretching.

How Often Should You Do the Myrtle Routine?

I suggest doing the Myrtle Routine three to four times weekly, ideally before running, for optimal results.

At first, I found adding another step to my pre-run routine tough, but after sticking with it, I realized it only takes 10 minutes. And those 10 minutes pay off—big time.

Turning this into a habit can keep you injury-free and enhance your running form. I tell the runners I coach that yesterday is the best time to start a warm-up routine, but today is the second-best time!

The Myrtle Routine: Step-by-Step Guide

Here’s a detailed look at the Myrtle Routine exercises.

1. Lateral Leg Raises

• How to do it: Lie on your right side with your legs straight. Raise your left leg to a 45-degree angle and slowly lower it.
• Reps: Five reps with your foot in a neutral position, five with toes pointed up, and five with toes pointed down.
• Coach’s tip: Keep your legs straight and engage your core for stability.

2. Clamshell

• How to do it: Lie on your side with knees bent at a 45-degree angle. Keep your feet together and raise your top knee, like opening a clamshell.
• Reps: Eight reps on each side.
• Coach’s tip: Control the movement and avoid rotating your torso. You should feel this in your glutes!

3. Donkey Kick

• How to do it: Start on all fours. Bring your right knee toward your chest, then kick your leg straight back with your foot flexed.
• Reps: Eight reps on each side.
• Coach’s tip: Engage your glutes and avoid arching your back.

4. Fire Hydrant

• How to do it: From the same all-fours position, lift your right leg to the side until your knee reaches hip height, then lower.
• Reps: Eight reps per side.
• Coach’s tip: Keep your back flat and core engaged.

5. Donkey Whips

• How to do it: Extend your right leg behind you from the all-fours position, then swing it out to the side and back to the center.
• Reps: Five reps per side.
• Coach’s tip: Move slowly and with control to avoid straining your lower back.

Additional Hip Mobility Exercises

I also like to throw in a few extra exercises to boost hip mobility. These will keep your hips in tip-top shape for running.

6. Hurdle Trail Legs

• How to do it: Imagine stepping over a hurdle. Lift your leg in a circular motion as if clearing a hurdle.
• Reps: Five forward, five backward.
• Coach’s tip: This mimics your running stride and loosens up your hips.

7. Knee Circles

• How to do it: On all fours, make backward circles with your knee while keeping it bent.
• Reps: Five circles per leg.
• Coach’s tip: Keep it smooth and controlled.

8. Linear Leg Swing

• How to do it: Stand next to a wall, and swing your leg forward and backward.
• Reps: Ten per leg.
• Coach’s tip: Swing from the hip, not the torso.

9. Lateral Leg Swing

• How to do it: Swing your leg side to side in front of your body while holding onto a wall for balance.
• Reps: Ten per side.
• Coach’s tip: This opens up the hips and improves your range of motion.

Quick Summary: Key Tips for the Myrtl Routine

Want to keep this routine handy? Here’s a quick recap of the Myrtl Routine essentials. Save, bookmark, or share this with a friend who could use a boost in flexibility and injury prevention!

Myrtl Routine Highlights

• Ideal for Runners: Targets hip mobility and stability, two crucial elements for efficient, injury-free running.

Myrtl Routine Exercises Checklist

1. Clamshells – 10–15 reps per side
2. Lateral Leg Raises – 10–15 reps per side
3. Hip Circles – 10 circles each direction, per leg
4. Fire Hydrants – 10–15 reps per side
5. Donkey Kicks – 10–15 reps per side
6. Knee Circles – 10 circles each direction, per leg
7. Standing Hip Abductions – 10–15 reps per side

Pro Tip: Consistency is key! Aim to include the Myrtl Routine 2–3 times per week to see improvements in flexibility and stability.

If you found this guide helpful, consider sharing it with your running friends or posting it on social media. The more runners who incorporate mobility work, the stronger and more resilient we all become!

Further Reading and References

If you’re interested in diving deeper into the science behind the Myrtl Routine and hip mobility, here are some valuable resources:

• Journal of Strength and Conditioning Research: “Influence of Hip Flexibility on Running Economy” – Link
• American Journal of Sports Medicine: “Hip Muscle Weakness and the Link to Running Injuries” – Link
• Runner’s World: “How Hip Mobility Boosts Running Performance” – Link

Join the Conversation: How Do You Use the Myrtl Routine?

Have you tried the Myrtl Routine before? Maybe it’s already a regular part of your training, or perhaps you’re just getting started. I’d love to hear how you’re using it!

• Share Your Experience: Do you find that the Myrtl Routine helps with hip flexibility or injury prevention? Any favorite exercises from the routine?
• Ask Questions: If you’re new to mobility work or curious about specific exercises, ask away! I’m here to help.

Feel free to drop your thoughts in the comments below. Let’s build a community where we can all learn from each other’s experiences and tips!

There are multiple types of mountain bikes that you can buy these days, so it can be a bit challenging to narrow down what model is ideal in your situation. That’s why it makes a lot of sense to distinguish between the multiple types of mountain bikes available at this time. Each one of them comes with its pros and cons, so it all comes down to where and how you want to choose a mountain bike. Here are the things you need to keep in mind.

Cross-country mountain bikes

These Mountain Bike models are created for those that want great pedaling performance. They are great if you want to go uphill without a problem, and they are also very efficient and have really good endurance. Their geometry is very similar when you compare these with road bikes. These cross-country models are lightweight and very focused on efficiency. However, their downhill performance is not the best, which is okay, since they are more suitable for regular biking on offroad locations.

That being said, these models are very good for any biker that wants to pedal for miles without worrying about comfort or anything like that. Most of these cross-country models have a larger wheel size, and they are ultra-light. Hardtails are preferred in most cases, and the wheelbase, as well as chainstay, is longer here. With that in mind, you do want to have great rolling resistance and efficiency instead of control or traction.

Downhill/freeride mountain bikes

As the name suggests, these are designed for things like jumps, big drops, and speed. Most of the time, you want a durable frame, adequate suspension travel, and a low center of gravity. This gives you the confidence you want even if the terrain is very aggressive. The dual crown forks are actually very much preferred for these models, which is something you need to take into consideration here. These models also have lots of durability and traction. Two-ply casings are ideal here.

Enduro or All Mountain bikes

The all mountain bikes are designed to combine uphill and downhill bikes for a great equalizer. Most of these mountain bikes come with a 27.5” or even 29” wheel, and they have a bit less suspension travel when compared to a trail bike. However, descending is preferred in this situation, and that’s something to keep in mind.

Some of the terms to focus on here are things like a slack head angle, a low bottom bracket, and a long reach and wheelbase. These are things to keep in mind and the value you receive as a whole is among some of the best on the market. With that being said, the tires are known to favor aggressive knobs for traction and cornering.

Trail mountain bikes

These Types of Mountain Bikes are great for bringing lots of suspension and components focused mostly on gravity. They also offer a relaxed geometry when compared to other models. With that being said, these are really easy to use and they do help with both downhill and uphill situations as well. They are the ideal option if you want great durability, rolling efficiency, and traction. Also, trail mountain bikes are what people mostly refer to as mountain bikes anyway, but you can find some expensive models here as well. It’s a good idea to give these a try if you want value, quality, and a great attention to detail while riding. Some electric mountain bike models are in this category as well.

Conclusion

As you can see, there are always going to be challenges when it comes to finding the best mountain bike that suits your needs. However, Cool Mountainbikes covers the information on these mountain bike models, with which you will have no problem overcoming any kind of biking challenge. All you have to do is to give it a try for yourself, and we guarantee that you will be very happy with the benefits and experience. Rest assured that mountain bikes are always going to be exciting and a pleasure to use, just make sure that you pick the one you like the most. It will take a bit of a trial and error to find the right mountain bike style and type, but it’s worth it!

Obesity is a global epidemic and it has been on the rise for decades. The World Health Organization estimates that more than 1 in 10 adults across the globe are obese, which means over 600 million people worldwide. Obesity rates have doubled since 1980 and continue to grow at an alarming rate. In America alone, over two-thirds of American adults (approximately 150 million) are either overweight or obese, with about one-third being classified as obese.

This staggering number translates into shockingly high health care costs for both individuals and taxpayers alike; obesity-related medical expenses account for nearly ten percent of all national healthcare expenditures in the United States – roughly $190 billion annually! It’s not just America though: globally, obesity accounts for 2%to 7% of all health care costs. We need to do something about obesity rates. But what can we do?

Exercise is a key part of the solution, and interval training is one of the best types of exercise for weight loss and overall health. Let’s take a closer look at interval training and how you can get started.

What is interval training?

Interval training is a type of exercise that alternates short periods of high-intensity activity with short periods of lower-intensity activity or rest. The high-intensity intervals are typically performed at or near your maximum effort, while the lower-intensity intervals are done at a moderate intensity. This type of training is more effective than traditional steady-state cardio for improving overall health, burning fat, and building muscle. Getting the appropriate running equipment, especially shoes should be your number one priority. Many amazing choices are available online such as on Runner’s Lab where you can compare prices and models so by doing some research beforehand you can find a model that is appropriate for your needs and budget.

How to get started with interval training

If you’re interested in starting interval training, there are a few things you need to know. First, it’s important to start slowly and gradually increase the intensity of your intervals over time. This will help prevent injury and allow your body to adapt to the new demands being placed on it. Second, it’s important to have an appropriate level of fitness before starting interval training. If you’re not in good shape, start with some basic cardio exercises and work your way up.

Start slowly

If you’re new to interval training, start by doing just two or three high-intensity intervals and then rest for an equal amount of time. As you get more comfortable with the routine, gradually increase the number of intervals you do. 

Build your core

To perform interval training safely and effectively, you need a strong core. Core exercises will help you stay stable during your high-intensity intervals and prevent injuries. There are many different core exercises you can do, so find a few that you like and stick with them.

Avoid potential risks

Interval training can be risky if not done correctly. One of the risks is that you can overdo it and end up injured. These injuries can be mild, like a muscle strain, or more serious, like a stress fracture. To avoid these risks, start slowly and gradually increase the intensity and duration of your intervals. If you are new to interval training, start with three minutes of intervals at a moderate intensity and work your way up from there.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Overtraining syndrome

Another risk of interval training is that you can push yourself so hard that you end up feeling sick or fatigued. This is known as overtraining syndrome, and it can lead to several negative side effects, including decreased performance, fatigue, decreased immunity, and even mental health problems. To avoid overtraining syndrome, always listen to your body and back off when you feel like you’ve pushed yourself too hard. If you’re not feeling well or if your performance starts to suffer, take a break from interval training until you feel better. 

Additional Resource – Here’s how to run faster

Recover between workout intervals

Interval training is intense, and it’s important to get enough rest between workouts. Aim to get at least eight hours of sleep per night and allow yourself plenty of time for recovery between workouts. 

In order to get the most out of your interval training, you need to make sure that you are fully recovered between workouts. This means giving yourself enough time to rest and rebuild your muscles. Depending on how hard you worked during your intervals, you may need up to 48 hours of recovery time. If you’re doing back-to-back interval workouts, make sure you allow for at least one day of rest in between.

Preparation exercises

It’s important to do some preparatory exercises before starting interval training. These exercises will help you get ready for the intense workout and prevent injuries. Some good preparatory exercises include squats, lunges, and hip bridges. Do a few sets of each exercise and rest for about 60 seconds between sets.

If you’re doing intervals on a track, do a light jog for about five minutes before starting your intervals. This will help get your body warm and ready for the intense workout.

End with a cooldown

Finish your interval workout with a few minutes of low-intensity cardio. This will help cool down your body and prevent injuries. Low-intensity cardio exercises include walking and light jogging.

Interval training can be a great way to improve your fitness level and get in better shape. However, it’s important to do it safely and intelligently. Start slowly, build up your core strength, and avoid overtraining syndrome. And be sure to end your workout with a cooldown period. Listen to your body, and take a break if you need it. And don’t forget to cool down after your workout.

As you can see, there are many things to consider before starting interval training. But if you take the time to prepare properly, you can enjoy the many benefits of this intense workout routine.

Remember to take precautions to avoid potential risks, such as overtraining syndrome and injuries. By starting slowly and gradually increasing the intensity and duration of your intervals, you can safely enjoy the benefits of interval training without any negative side effects. By following these tips, you can enjoy all the benefits of interval training while minimizing the risks.

Although most runners go through a long process before deciding to buy a pair of running shoes, most will likely devote a few seconds to sock selection.

But that’s a big mistake since the humble running sock plays a vital role in keeping your feet dry, warm, and comfortable. In fact, your socks are just as important as the rest of your running kit.

Proper running socks function as a barrier between your foot and the shoe—think of them as a foot shield. Not only does this help prevent blisters and keep your feet happy and dry, but it’ll also make your whole training just feel right.

For these reasons—and some more—in today’s post, I wanted to share the full review of one of my favorite sports socks—Avoalre.

Last month I received a package of running socks to try out. The socks made it to my home in Bali in a good state and very reliable box protecting the items inside.

After trying them for a few days, even on a long hike to Gunung Padang, I must say that I’m impressed. In fact, these Avoalre socks have become some of my favorite exercise socks to road running in, going to the gym, or while hiking.

They’re comfortable to wear, really easy on the feet, and don’t slip when you take your shoes.

So what is Avoalre running socks, and what’s so special about them?

Keep on reading for the answers.

Avoalre Explained

Avoalre is an activewear brand that’s becoming increasingly popular in running and cycling circles for its reliable lineup of high-performance products.

The company focuses on making premium fitness gear at affordable prices. Between exercise socks, yoga mats, sunglasses, and other items, Avoalre has plenty of products for every fitness enthusiast out there. You can read more about Avolare here.

But overall, Avoalre has some of the best running socks around. Though most brands focus on the designs and look without paying much attention to the actual fabric or the customer’s comfort, Avolare socks cover all bases: design, look, materials, you name it.

As a result, if you’re looking to buy new running socks, here are some reasons why you should go for Avoalre’s socks over any other brand in the running market.

Sounds great?

Let’s lace up and dig in.

Moisture Wicking Technology

One thing that runners hate about their socks is the smell.

Fortunately, Avoalre sports socks got you covered. These socks are made with high-performance moisture control and fast-to-dry CoolMax fiber, which can move moistures away from your skin surface. So your feet may still be dry and comfortable after a 15-mile run in wet weather.

This can help reduce your risk of blisters and stop your feet from smelling bad.

Breathable

Run often in hot weather? Then your socks should be super breathable to help prevent your feet from overheating.

One of the most important features of a good running sock is its breathability. Socks that aren’t breathable are going to create blisters.

That’s where Avoalre socks can help.

These socks are designed with mesh ventilation construction to promote and improve airflow within the fabric. According to the company, mesh ventilation provides 30 percent more breathability than most other running socks.

Greater Resistance To Wear & Tear

Avoalre sports socks are made with durable materials that can take a beating.

Made with over 30 percent nylon, Avoalre socks are more resilient than many other running socks. According to the company, the lifespan of these running socks is roughly three times other socks.

What’s more?

The unisex variety is made for everyday use for any activity, such as walking, running, standing, hiding, playing tennis, working, etc.

Can Be Multipurpose

Although I mainly use Avoalre socks while running, they’re suitable for different activities such as walking, hiking, playing tennis, and even be used on everyday mundane activities.

Super Comfortable

According to my experience, the fit sets Avolare socks from any other brand in the market.

The socks fit perfectly and ensure everything stays in place in your shoes while logging the miles.

The brand offers plenty of choices of sizes, so you’re guaranteed to find the right fit for you.

What’s more?

Avoalre running socks are designed with right and left labels, which offer a more customized and personalized fit that provides better comfort and support to each foot.

Different Color Designs

Avoalre athletic socks come in two color designs: grey with white and black with grey, and four different sizes:

• S 35-38
• M 39-42
• L (43-46)
• XL (47-50)

I wear size nine, so I went with a large size, and the socks were snug and fit, really, well.

The Price

Sure, Avoalre socks are pricier than the cheapest running socks, but they’re not going to break your bank. Instead, I think it’s worth paying the extra buck for a pair of socks that’s reliable and fit well, even with repeated use.

When it comes to price, Avoalre socks are within the mid-price, affordable range, which is what I almost always recommend for socks.

Starting at $19.99 for three pairs, I’d consider Avoalre socks one of the upper end of what I’d normally consider, which works fine for me.

So what are you waiting for?

Buy Avoalre Socks Now and Get 10% OFF
by using the code BRLXQW9W
(expiry date: 2025-12-31)

Thanks for stopping by.