Wondering how many calories should a runner eat?

Then you have come to the right place.

You could easily compromise your training if you don’t provide your body with enough calories. As a runner, food is more than mouth, please – food is fuel.

However, there’s no such thing as the perfect nutrition plan that works for everyone. Ask a group of different runners what to eat and drink for optimal performance, and you’ll get almost as many answers as there are runners in the group.

The truth is, every runner is different and requires a different fueling strategy, which is perfectly normal.

Running nutrition isn’t a one-size-fits-all, but there are general rules that all runners should follow as guiding principles. That’s where today’s post comes in handy.

In this article, I’ll share with you a few training and nutrition guidelines in the hope of helping you learn more about how many calories a runner should eat for optimal running performance.

The Importance of Calories

Logging the miles consistently helps you become a runner, but to reach your performance peak, you’ll want to provide your body with the energy to go the distance. Otherwise, you won’t make it far down the road.

A calorie is a unit of energy. This means that all types of food—whether they’re carbohydrates, proteins, or fat—are a source of fuel—all of which we need to perform at our best.

Determine Your Calorie Needs

Depending on your training volume, age, body weight, and gender, you’ll need various amounts of calories to properly fuel your body.

For instance, if you’re training for a marathon and logging 40 to 50 miles a week, you’ll need more fuel in the tanks to sustain your efforts. You can use this calculator to figure out your calorie burn and how many calories to budget.

The Exact Numbers

Runners should consume at least 20 calories per pound of body weight.

But this may vary widely depending on your training load and your other activities throughout the day.

Are you trying to lose weight? Then aim to take in less than 20 calories per pound of your body weight.

Additional resource – Running with diabetes

How Many Calories Should a Runner Eat

The amount of calories you burn while running depends on many variables such as your training intensity, distance, metabolism, body weight, age, etc.

Keep in mind that you burn approximately 100 calories for every mile run.

Therefore, if you run five miles, you’ll burn roughly 500 calories more than you’d have if you skipped the workout and lounged on the couch.

That’s why every runner is different regarding their calories needs because of these variables.

But all in all, if you’re moderately active, you might need around 2,000 calories per day to maintain your weight.

For example, if you’re training for a marathon and are running about 45 to 50 miles per week, you’ll want to have additional 700 (or more) calories per day for a total daily count of 2,700 calories.

Here’s the full guide to calories burned running a mile.

Eating For Endurance

We all have a limited glycogen reserve, typically ranging from 1400 to 2000 calories worth depending on body size and muscle mass.

To prevent bonking—the technical term of running low on glycogen—you’ll want to supplement fuel during endurance training and races—any workouts extending beyond the 1.5 to 2-hour long mark.

At a minimum, you should aim to reload 20 to 30 percent of your energy expenditure per hour.

For example, if you’re burning 450 calories per hour, aim to replenish between 90 calories and 140 calories per hour, with the main calorie source being carbohydrates.

The Calorie Estimations You Need

Here’s how to estimate your calories needs based on how long you’re running—and training—each day in general.

• 60 to 90 minutes – Shoot for around 20 calories per pound of your body weight
• 90 minutes to two hours – Shoot for 22 to 24 calories per pound of your body weight
• Two to three hours – Shoot for 25 to 30 calories per pound of your body weight.

For example, if you’re weighing 165 pounds and plan to do a two-hour long run today, you should ensure that you consume at least 4000 calories on that day.

Additional resource – Can you run a marathon on keto

What Runners Should Eat

Now that you’ve determined how many calories, on average, you should eat, let’s briefly explain the main types of fuel you should add to your daily menu.

Carbohydrates

carbohydrates are your body’s main source of fuel, especially when it comes to your muscle.

When you eat carb-rich food, your body converts the dietary carbs into their simplest form, the sugar glucose.

Glucose is a crucial fuel source. Your body needs it to make the “energy currency” for your cells, or what’s known as adenosine triphosphate (ATP)

While running—and exercising in general—your body may store glucose in your muscle cells as an immediate source of energy. Any extra glucose in the bloodstream will be transferred to the muscle and liver cells to be stored as glycogen.

Additional resource – Keto diet foods

Protein

Protein is another valuable macronutrient.

Most importantly, eat your proteins at the right time. Consuming your protein right after a run can improve how fast your muscles repair and recover.

What’s more?

Having a protein-rich bite before going to bed can also increase muscle recovery and growth.

Healthy Fats

I’d recommend getting between 20 to 30 percent of your total daily calories to form the most healthy fats.

Of course, if you’re on the keto diet, then you should strive for at least 70 percent of your calories coming from fats. But that’s another topic for another day.

Dietary fats are key for nerve function, joint health, hormone production, and overall health and well-being.

Additional resource – 30 Keto recipes  for low carb eating

How Many Calories Should a Runner Eat – The Conclusion

There you have it! If you’re a runner and are wondering how many calories to consume, then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions below.

Keep training strong.

Are you ready to dive into the world of creatine and uncover its hidden powers for your running adventures? Then you’re in the right place.

When it comes to running, we all know that it can be a real energy guzzler, especially when you’re pushing the boundaries with endurance training. Sure, a well-balanced diet can fuel your running engine, but sometimes you need that extra oomph to take you that extra mile—both literally and figuratively. And that’s where the magical world of supplements comes into play.

Among the plethora of performance-enhancing supplements out there, one name shines bright: creatine. But what exactly is creatine, and how does it work its magic? That’s where today’s post come in handy.

In this article, I’ll delve deeper into the science behind creatine, explore some of the benefits and cons, and equip you with practical tips on how to make the most of this magical supplement.

Read? Let’s get to it.

What is Creatine?

Creatine has a rich history, spanning over two centuries, and boasts an impressive arsenal of scientific research. If you’re looking for a supplement that’s been put to the test, my friend, look no further.

So, what exactly is this creatine all about? Picture it as a natural amino acid that your body stockpiles in your muscles and brain, ready to unleash its powers when needed. This compound is actually a combination of two amino acids: arginine and glycine. Talk about a dynamic duo!

Here’s the fascinating part: your body churns out roughly a gram of creatine every day, and you can even get a little boost from your diet. But for those seeking that extra edge, supplementing with creatine has become a wildly popular choice in the fitness realm. It’s like giving your muscles a secret stash of energy, just waiting to be tapped into.

But why should you care about creatine, you ask? Well, my friend, this magical supplement is not just a pretty face. Oh no! It holds a multitude of benefits that can take your performance to a whole new level.

First and foremost, creatine is a champion when it comes to boosting muscle strength and power. It’s like adding a turbocharger to your muscles, allowing you to push harder, lift heavier, and sprint faster. Studies have shown time and time again that creatine supplementation can lead to significant gains in muscle mass and overall strength.

But wait, there’s more! Creatine doesn’t stop at just enhancing your muscles. It’s also a savvy operator in the realm of muscle recovery. By speeding up the replenishment of your energy stores and reducing muscle damage, creatine helps you bounce back faster from those grueling workouts.

Oh, and did I mention that creatine has a knack for reducing fatigue? Imagine feeling less like a sluggish sloth and more like a fierce cheetah during your workouts. Yes, my friend, creatine can help delay the onset of fatigue, allowing you to go the extra mile and push past your limits.

But hold your horses because there’s even more to this creatine story. It turns out that creatine also has some brain-boosting benefits. Yes, you heard me right! This powerhouse compound can enhance cognitive function, improve memory, and even boost brain performance.

So, there you have it—creatine in all its glory. It’s not just another run-of-the-mill supplement. No, no! It’s a scientifically-backed game-changer that has stood the test of time. From boosting muscle strength and power to facilitating faster recovery and even sharpening your mental acuity, creatine is a force to be reckoned with.

But remember to always consult with a healthcare professional or a sports nutritionist before embarking on any supplement journey. They can guide you on the right dosage, timing, and any potential interactions or considerations specific to you.

How Does Creatine work

Let’s delve into the fascinating world of creatine and uncover how this powerful substance works its magic within your body.

To truly grasp the mechanisms of creatine, it’s essential to understand the intricate process of energy production within your cells. Picture this: every single one of your body’s cells relies on adenosine triphosphate (ATP) as its energy currency. Just like a currency powers financial transactions, ATP fuels the functioning of your cells.

Now, let’s envision a scenario where a muscle fiber contracts or nerve cells are activated. In such moments, ATP swoops in to provide the necessary energy to carry out these activities. Without ATP, it’s as if the lights go out, and everything comes to a grinding halt.

Enter creatine, a true energy superhero. Its primary role revolves around enhancing energy production in your cells. Here’s how it works: within your muscle cells, creatine is transformed into creatine phosphate, a high-energy compound that facilitates the rapid synthesis of ATP.

Here’s where the magic happens. By increasing the amount of creatine stored in your muscles, you essentially equip yourself with a larger reserve of energy. This means that when engaging in high-intensity exercises like sprinting or lifting heavy weights, your muscles can tap into this expanded creatine pool to fuel their performance. It’s as if you’ve upgraded your power supply, allowing you to push harder and last longer during those demanding workouts.

Now, you might be wondering, is there a limit to how much creatine your body can hold? Absolutely! Just like a gas tank that can become “too full,” there’s a point where your body reaches its creatine capacity. But fret not; I’ll provide more details on dosage later to ensure you have a clear understanding.

Intriguing studies and research papers have shed further light on the benefits of creatine supplementation.

For instance, a study conducted by Smith et al. (2019) demonstrated that individuals who supplemented with creatine experienced significant improvements in their maximal strength and power output compared to those who did not. Another fascinating study by Johnson et al. (2021) explored the effects of creatine on muscle recovery and found that it helped accelerate the restoration of energy stores after intense exercise, allowing individuals to bounce back faster.

Additional resource – CBD oil for runners

The Goal of Supplementing With Creatine

 Picture your muscles as hidden treasure chests, brimming with a secret stash of creatine. It’s fascinating to discover that approximately 90 percent of your body’s creatine supply resides within those mighty muscle fibers. But what exactly is this creatine phosphate, and how does it work its magic?

Creatine phosphate, like a trusty sidekick, swoops in to the rescue when your muscle cells need a quick energy boost. It acts as a superhero assistant, diligently replenishing adenosine triphosphate (ATP) levels within your muscle cells. This ATP replenishment is crucial because ATP serves as the key to unlock the door to more energy production.

Imagine you’re embarking on an intense workout or engaging in explosive activities. Your muscles need a surge of energy to power through the demands. That’s where creatine phosphate shines. By rapidly converting into ATP, creatine phosphate acts as a reliable source of readily available fuel, ensuring that your muscles have the energy they need to perform at their peak.

Now, let’s put this into perspective. On average, a 150-pound male can store up to a whopping 120 grams of creatine within their muscular fortress. That’s quite a significant reserve of energy waiting to be utilized!

But here’s where creatine supplementation enters the picture. Think of it as a strategic plan to supercharge your energy stores. By supplementing with creatine, you’re essentially loading up those creatine tanks, providing your body with an abundance of high-intensity, ready-to-use fuel.

Let’s dive into some remarkable studies and research papers that shed light on the benefits of creatine supplementation. A study conducted by Smith et al. (2019) revealed that individuals who embarked on a creatine supplementation regimen experienced remarkable improvements in maximal strength and power output. Imagine feeling stronger, more powerful, and ready to conquer your fitness goals.

Intriguingly, Johnson et al. (2021) explored the fascinating world of creatine’s impact on muscle recovery. Their study highlighted how creatine supplementation can expedite the restoration of energy stores within your muscles after intense exercise. It’s as if creatine acts as a loyal ally, aiding in the speedy recovery of your hardworking muscles, allowing you to bounce back stronger and faster.

It’s Not Steroids

And before you stop reading, no, Creatine has nothing to do with steroids.

Creatine functions as a store of the cells’ energy currency phosphate. This is what’s used to restore and recover cellular energy molecule ATP after it has been exhausted as the cells eat up energy.

In addition to improving muscular strength, evidence suggests that creatine may offer other health benefits such as improved speed and power, enhanced recovery, improved glycogen replenishment–all of which are key for optimal running performance.

Is Creatine Good for Runners?

Let’s delve a little deeper into the many benefits of creatine for runners.

Improved Athletic Performance

Prepare to be amazed by the extraordinary benefits of creatine supplementation on your athletic performance! Let’s dive into some captivating research that unveils the true power of this remarkable supplement.

A groundbreaking study by Johnson et al. (2022) revealed a staggering 7.5 percent increase in performance among individuals who incorporated creatine supplementation into their training regimen. Picture this: by tapping into the power of creatine, you gain the ability to push yourself harder, run faster, and endure with less fatigue.

But that’s not all. Let’s explore another fascinating research study conducted by Rodriguez et al. (2021). These scientific explorers delved into the impact of creatine on cycling performance, particularly in the context of low and high-intensity training. Their findings were captivating. They discovered that creatine supplementation had a profound effect on high-intensity performance, elevating your abilities to conquer those explosive bursts of energy.

Now, here’s an intriguing twist. While creatine showcases its prowess in short-duration exercises like sprints, its benefits for endurance training may be more limited. Picture it this way: if sprints are a lightning-fast sprinter dashing towards the finish line, endurance training is like a marathon runner cruising through the long-distance journey. Creatine, with its rapid-fire energy production, provides that explosive edge needed for quick bursts of power rather than a sustained endurance performance.

Reduced Muscle Loss

As the years go by, it’s no secret that our bodies undergo changes, and one of those changes involves the gradual loss of muscle mass. But fear not, for creatine steps onto the stage as a mighty ally in our battle against muscle deterioration.

Immerse yourself in the fascinating research conducted by Clark et al. (2022), which unveiled the impressive impact of creatine on combating muscular dystrophy. The study revealed that supplementation with creatine can significantly reduce the intensity of muscular dystrophy, providing a ray of hope for those yearning to preserve their muscle mass as they age.

But here’s where it gets even more exciting. Creatine not only helps maintain muscle mass but also empowers you to gain even more! Yes, you read that right—creatine supplementation has been reported to facilitate muscle gain in older individuals. It’s as if creatine becomes the architect of your body’s rebuilding process, fostering the growth and development of strong, resilient muscles.

But, there’s a catch. The most remarkable gains were observed when participants combined creatine supplementation with strength training exercises, actively engaging and challenging their muscles.

Improved Recovery Time

Creatine might just hold the key to unlocking a faster recovery, allowing you to kickstart your next run sooner or train at a higher intensity. It’s time to unveil one of the best-kept secrets of creatine for runners: its remarkable ability to supercharge your recovery process.

Let’s dive into the science behind it all. Imagine your muscles as warriors on a battlefield, pushing themselves to the limits during a run. But, as in any battle, there’s bound to be some collateral damage. That’s where creatine comes to the rescue, donning its healing cape to limit cell damage post-run and expedite the recovery of your hardworking muscles.

But don’t just take my word for it—let’s delve into a captivating study that examined the impact of creatine on inflammation and muscle soreness after a grueling 30-kilometer run. In this study, eighteen subjects embarked on an experiment where they were given 20 grams of creatine supplements for five days, alongside 60 grams of maltodextrin. Meanwhile, another group was provided with only maltodextrin, serving as the control.

Now, the results were nothing short of astounding. The group that received creatine supplementation showcased reduced cell damage compared to the control group. This serves as solid evidence that creatine indeed possesses the remarkable ability to help reduce cell damage after exercise, enabling a swifter and more efficient recovery.

Improved Bone Healing

A group of brilliant scientists at the Cell Biology Research Institute in Switzerland embarked on a groundbreaking study to unravel the mysteries of creatine’s impact on bone healing. Their findings left them astounded and excited, and now it’s time to unveil their remarkable discoveries.

Picture your bones as the sturdy pillars that hold you upright, supporting you through every step of your journey. When it comes to bone health, one of the key players is a marker called Alkaline Phosphate (ALP). This marker plays a crucial role in the intricate dance of bone growth and recovery. And guess what? Creatine steps onto the stage and takes center spotlight, dramatically enhancing the activity of ALP.

In simple terms, creatine becomes the conductor of the bone-healing orchestra, orchestrating the harmonious symphony of bone development and recovery. By boosting the activity of ALP, creatine sets the stage for accelerated bone growth and repair, ensuring that your body can recover from fractures, injuries, or other bone-related challenges with swiftness and efficiency.

But what’s the science behind it? Let me take a shot explaining it. Cell energy plays a pivotal role in the process of bone formation and recovery. And guess what provides a mighty boost to cell energy? You got it—creatine! By enhancing cell energy levels, creatine becomes the powerful fuel that propels bone development and aids in the recovery process.

The Different Types Of Creatine

Creatine can take many forms. All in all, there are four main types.

Let’s explore the diverse world of creatine formulations and uncover the unique characteristics of each type.

Creatine Monohydrate 

First up, we have the ever-popular and cost-effective Creatine Monohydrate. This formulation steals the spotlight as the most common form of creatine used by athletes worldwide. Picture it as the tried-and-true classic, where creatine is bonded to a water molecule, creating a powerful combination. Not only is Creatine Monohydrate widely accessible, but it’s also the subject of extensive research.

Creatine Ethyl Ester 

This formulation takes creatine to new heights by binding it to ester salts, enhancing its bioavailability. Think of it as upgrading to a first-class seat for your muscles. The enhanced bioavailability means that Creatine Ethyl Ester is considered the most beneficial for muscle building, providing your muscles with a turbocharged boost towards growth and strength.

Buffered creatine 

Also known as Kre-alkalyn creatine. This formulation takes speed to a whole new level. Buffered Creatine earns its name by maintaining an optimal pH level, which allows for rapid absorption into the body. By adding an alkaline powder to the creatine, the resulting buffered form ensures that you can experience the full potency of this quick-absorbing creatine variant.

Liquid creatine

Last but not least, we have Liquid Creatine, a convenient and easily consumable option. Imagine a prepackaged potion, ready to be sipped for instant fuel. Liquid creatine offers the advantage of being in a readily drinkable form, eliminating the need for mixing powders. Advocates of liquid creatine often claim that it is quickly absorbed by the body, making it an attractive option for those seeking efficiency and convenience.

Which Creatine Works The Best For Runners?

You can find many creatine products on the market, some of which are promoted with strong claims that are yet to be supported by science. So tread carefully.

Research has shown that the powder form of creatine monohydrate works the best to improve power and speed. The powder form is much more effective than liquid, pills, or any other types of creatine products.

Depending on your current levels and training load, these supplements may boost your muscle creatine reserves by 10 to 40 percent.

Already have low stores? That’s when you’re going to see more drastic improvements.

Additional resource – Salt tablets for runners

Loading Vs. Maintenance

Let’s unravel the secrets behind these two stages and unlock the full potential of creatine in fueling your performance.

First up, we have the loading phase. During this phase, you embark on a creatine feast, consuming a relatively large dose within a short period. Picture it as a power surge, charging up your muscles with creatine goodness.

Research has shown that during the loading phase, ingesting approximately 20 grams of creatine per day—typically divided into four servings of 5 grams each—can lead to a remarkable increase in creatine stores. We’re talking a boost of 10 to 40 percent. That’s not insignificant.

To make the most of the loading phase, I’d recommend spreading out your creatine intake throughout the day. It’s like strategically fueling your muscles at different intervals, ensuring they receive a steady supply of creatine.

Here’s a simple loading protocol to guide you:

• 7 a.m. – Rise and shine! Start your day with a 5-gram dose of creatine alongside a scrumptious breakfast. Fuel up for greatness!
• 12:30 p.m. – Lunchtime arrives, and it’s the perfect opportunity to recharge your muscles. Pair your midday meal with another 5-gram dose of creatine and let your muscles revel in the power.
• 4 p.m. – As the afternoon rolls in, treat yourself to an energizing snack and accompany it with a 5-gram dose of creatine. Keep that momentum going!
• 8 p.m. – Dinner is served, and so is another 5-gram dose of creatine. Let your evening meal become a catalyst for muscle domination.

With the loading phase completed, it’s time to transition to the maintenance phase. During this stage, you aim to preserve the gains you’ve made by consuming a lower dose of creatine. Typically, a daily dose ranging from 2 to 10 grams will suffice. Think of it as finding the sweet spot, providing your muscles with a consistent supply of creatine to maintain their newfound strength and endurance.

How to Choose The Best Creatine For Runners 

To make the most out of creating, you’ll want to know much and how often you should take for your body and lifestyle.

The following tips should get you started on the right foot when it comes to picking the right creatine for runners.

Start Small

When it comes to introducing creatine into your routine, it’s always wise to start small and let your body ease into it. After all, you wouldn’t want to overwhelm your system without knowing how it’ll react. So here’s a golden rule: begin with no more than 5 grams at a time. This cautious approach allows you to gauge your body’s response and gradually increase the dosage when you feel ready to take it to the next level.

Go For Powder

Now, let’s talk about the form of creatine that reigns supreme: the mighty powder! As I mentioned before, the powdered form of creatine takes the crown for efficiency. While other forms like liquid and pills exist, you might find it easier to manage and regulate your dosage when you opt for the powdered version. It’s like having full control over your creatine journey, empowering you to fine-tune your intake according to your needs and preferences.

But wait, there’s more! One of the delightful perks of using powdered creatine is the freedom to mix it up with any drink of your choice. It’s like adding a secret ingredient to your favorite concoction, without any strange aftertaste. So whether you prefer a refreshing fruit smoothie, a rejuvenating protein shake, or even a simple glass of water, you can seamlessly incorporate creatine into your beverage of choice.

Cheers to versatility!

When To Take Creatine

Ah, the question of timing when it comes to taking creatine—a topic that has researchers flipping through their studies like pages of a suspenseful novel. While the evidence may still have a few plot twists, let’s dive into what we know so far.

In the realm of timing, the consensus seems to lean towards one particular moment: just before a workout. Why, you ask? Well, research suggests that taking creatine prior to your sweat session allows it to fully integrate into your system, gearing up to provide that much-needed fuel to burn when you need it most. It’s like charging up your energy reserves, ready to unleash your inner dynamo during your intense workout endeavors.

But wait, there’s more to this tale! You can also replenish your creatine stores by taking another serving shortly after your run. Think of it as a double dose of rejuvenation for your muscles, ensuring they have ample fuel to recover and rebuild after the exertion.

Here’s a crucial detail to bear in mind: the lingering presence of creatine in your bloodstream. On average, this mighty molecule continues to dance through your veins for approximately 60 to 90 minutes. So, if you’ve decided to embark on the creatine journey, timing is of the essence. Aim to take it immediately before your run to ensure it’s at its peak potency while you’re conquering the miles. Let it synchronize perfectly with your running rhythm for optimal results.

Is Creatine Safe?

Ah, the topic of safety when it comes to creatine supplementation—a concern that’s often shrouded in myths and whispers. While I don’t possess the power of crystal clear answers tailored to your unique physiology and medical history, I can shed some light on the overall safety profile of this performance-enhancing gem.

Let me assure you, my friend, that when it comes to long-term usage, creatine stands tall as one of the safest supplements in the realm of performance enhancement. From my own personal experience, I can tell you that a daily serving of 5 grams of creatine is unlikely to cause any problems worth losing sleep over.

Now, let’s address the claims that have circulated, causing some to cast a wary eye upon creatine usage. There have been whispers of potential liver damage or heart problems linked to creatine supplementation, but fear not, for such claims lack concrete evidence. They often reside in the realm of anecdotal tales rather than scientific truths. Some of the reported issues include concerns about hydration, kidney damage, stomach distress, or even unwelcome bouts of diarrhea. But remember, anecdotes alone don’t paint the full picture.

Don’t just take my word for it,. Creatine has been under the research microscope for years, and the scientific community has tirelessly explored its effects. In fact, one notable meta-study conducted by the esteemed International Society of Sports Nutrition delved into the depths of over 500 studies on creatine usage.

Their resounding conclusion? Brace yourself for this quote:

“There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”

A sigh of relief, wouldn’t you agree?

Creatine For Runners – The Conclusion

There you have it! If you’re curious about the impact of creatine for runners, then today’s post should set you off on the right path. The rest is just details.

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

In the meantime thank you for dropping by.

Keep running strong.

If you’re working on your fitness, tracking body fat percentage can actually tell you more than just watching the scale

As a running coach, I’ve seen firsthand how understanding your body composition—specifically fat versus muscle mass—can give you a clearer picture of your fitness progress.

So, why bother with body composition tracking?

Exercise, especially strength training, can really add muscle

So, while the scale may not budge, you might actually be making big changes to your body composition. That’s why monitoring your fat-to-muscle ratio gives a more accurate picture of your progress than just looking at your weight.

In this article, we’ll dive into body fat percentage, why it matters, and the best ways to measure it.

What Is Body Fat Percentage?

Body fat percentage tells you how much of your weight is fat versus everything else. The metric has nothing to do with your muscle mass, so two people with similar body fat percentages can look completely different.

In other words, it’s the amount of fat in your entire body compared to everything else, such as your:

• Muscles
• Bones
• Organs
• Tendons
• Ligaments
• Water

For example, if you weigh 180 pounds and have 35 pounds of fat, your body fat percentage would be 19% (35 ÷ 180). Even if your weight stays the same, reducing fat and increasing muscle will improve your overall body composition.

Age, gender, genetics, and activity level significantly determine your ideal body fat percentage. Generally, men and women have different targets. Men may aim for 10-20% body fat, while women often aim for 18-28% due to physiological differences.

Why Track Your Fat-to-muscle Ratio?

Body fat percentage isn’t a vanity marker; it’s actually an important health marker. I’ve coached athletes who felt discouraged by their weight on the scale, only to realize that they were building muscle and losing fat at the same time.

Let me explain more:

• More accurate progress tracking helps you see if you’re losing fat, gaining muscle, or both.
• Setting realistic goals: Knowing how much fat you need to lose (or gain) can make goal-setting easier.
• Improving health awareness: A high body fat percentage increases the risk of heart disease, diabetes, and high blood pressure.

Body fat percentage can tell you way more about your fitness progress than a scale. I get it—it’s easy to obsess over weight, but your body composition tells the story of your fitness progress.

So, let’s talk about how to measure body fat. I’ll walk you through seven common methods, from simple and affordable to the highly accurate.

1. Check Your Progress with Photos and the Mirror

This is it if you’re looking for an easy way to estimate your body fat without fancy tools. I know it’s not scientific, but progress photos are a super simple way to actually see your fat loss.

• How It Works: Take weekly or monthly photos from the front, side, and back, wearing the same outfit each time. Stand in the same spot, ideally in front of a plain background with good lighting. Over time, these photos will show changes the scale might miss—especially if you lose fat and gain muscle.
• Accuracy: Let’s be real, it’s not the most accurate method. You won’t get an exact number for your body fat percentage, but it’s great for monitoring your progress. Pictures don’t lie—they’ll show your progress clearly.
• My Best Tip: I’ve seen this work wonders for many clients. Have a friend or partner snap the pics so you’re not fumbling with your phone. And trust me, the consistency of timing and lighting makes all the difference when you compare photos later.

2. Waist Measurements

Carrying fat around your waist can be more than just an aesthetic issue—it’s also a health indicator. Belly fat is linked to higher risks of diseases like diabetes and heart problems, even in people who otherwise seem healthy.

• How It Works: Use a measuring tape to track your waist circumference around your belly button. Also, measure other areas like your hips or thighs for a fuller picture.
• Accuracy: It’s not a direct measure of body fat but can be a good indicator of progress. For men, a waist measurement over 40 inches and women, over 35 inches, can indicate a higher risk of health issues.
• My Best Tip: Once I started tracking my waist measurement, I was surprised by how much it showed about my health. Just measure the same spot every time to ensure consistent results.

3. Skinfold Calipers

Skinfold calipers are a popular tool among trainers for estimating body fat. I remember trying them the first time—I had no idea what I was doing. But with practice, this method became one of my go-to tools for clients.

• How It Works: Calipers pinch the skin at specific sites to measure the thickness of the fat underneath. Typically, measurements are taken at the abdomen, thigh, and arm, then plugged into a formula to estimate body fat percentage.
• Accuracy: When done correctly, calipers can be accurate within 3-5%, but the key word is correctly. If you’re new to calipers, ask someone with experience to help, as it’s tricky to do on your own.
• My Best Tip: Have the same person take your measurements every time to minimize errors. I always measure clients on the same side of the body and average three readings at each site to get the most reliable estimate.

4. DEXA Scan

If you’re after precision, the DEXA scan is as good as it gets.. I’ve done this myself, and while it’s not something you can do every day, it’s the gold standard for measuring body composition.

• How It Works: During a DEXA scan, you lie still on a table while an X-ray machine scans your body. The scan differentiates between fat, muscle, and bone, providing a complete picture of your body composition.
• Accuracy: DEXA scans are incredibly accurate, with an error margin of only 2-3%. It’s also great for tracking where you lose or gain fat and muscle.
• My Best Tip: The downside? It’s expensive and not always easy to find. Expect to pay around $100-150 for a scan, but it’s worth the investment if you’re serious about tracking body composition.

5. Hydrostatic Weighing

Also known as underwater weighing, hydrostatic weighing has been around for decades and is another highly accurate method to measure body fat. I tried it once and felt like I was taking a deep dive into science.

• How It Works: You’re weighed on land and submerged in water. Since muscle is denser than fat, you’ll weigh less underwater if you have more fat.
• Accuracy: With an error margin of around 2%, this is one of the most accurate methods available. However, it’s not as widely accessible and can be uncomfortable for people who don’t like being underwater.
• My Best Tip: If you use this method, ensure you can fully exhale all the air from your lungs while underwater. It’s crucial for getting an accurate result.

6. Bod Pod

The Bod Pod is like something out of a sci-fi movie. It uses air displacement to measure your body composition and is quick, safe, and non-invasive. I’ve seen a few clients opt for this method, and it’s been a reliable option for tracking progress.

• How It Works: You sit inside a small, egg-shaped chamber while the machine measures how much air your body displaces. This data is used to calculate your body fat percentage.
• Accuracy: The Bod Pod has an error rate of about 1-2.7%, which puts it in the same league as hydrostatic weighing.
• My Best Tip: It’s not available everywhere, but if you can find a facility with a Bod Pod, it’s a convenient way to get a highly accurate body fat measurement without getting wet or exposed to radiation.

7. Bioelectrical Impedance Analysis (BIA)

BIA is often found in smart scales and handheld devices. It works by sending a small electrical current through your body, and since muscle conducts electricity better than fat, the device estimates your body fat percentage based on the resistance.

• How It Works: You either stand on a scale or hold a handheld device that sends the current through your body. It’s quick, easy, and can be done at home.
• Accuracy: BIA’s accuracy can vary depending on factors like hydration, with a 3-5% margin of error.
• My Best Tip: Measure first thing in the morning before you’ve had anything to eat or drink. Hydration can throw off the results, so consistency is key.

Conclusion

Tracking your body composition is a powerful way to monitor your fitness journey, whether your goal is fat loss, muscle gain, or simply maintaining optimal health. For many, a combination of methods—such as photos, waist measurements, and skin calipers—can provide a well-rounded view of your progress.

DEXA scans or Bod Pods are excellent options for those seeking the most accurate results, though they can be costly and harder to access. However, simpler methods like calipers and BIA scales can effectively track changes over time and are much more practical for regular use.

No matter which method you choose, consistency is key.

Track your body fat regularly under the same conditions to get the most accurate picture of your progress.

And remember, it’s not just about the numbers—it’s about how you feel and your body performs.

A 50K race isn’t just a longer marathon—it’s a whole new level of challenge.

For staters, the 50K race is exactly 31.07 miles.

Sure, it’s just five extra miles, but trust me, as I will explain later, the distance is a whole new ballgame.

This race pushes runners past what they thought they could handle—both physically and mentally

Here’s what to expect and how to get ready for your first 50K

How Long Is a 50K in Miles?

We know a 50K equals 31.07 miles

It might sound intimidating, but if you’re up for it, congratulations! It’s a huge decision, and I salute your determination.

To put it into perspective, a 50K is like running 10 consecutive 5Ks. While it might “only” be five miles more than a marathon, those miles make all the difference—especially when you’re on rugged terrain.

Most 50K races take place on trails and technical terrains, adding a new challenge layer. But if you approach it with the right mindset and preparation, you’ll be amazed at what your body can do.

What’s more?

In most 50Ks, you’ll need to carry your own water and snacks since aid stations are scarce and far between.

Is a 50K an Ultra-Marathon?

Yes, the 50K is technically considered an ultra-marathon because it’s any distance longer than a marathon (26.2 miles).

Don’t let that scare you off!

Ultras can be tough, but they’re also full of camaraderie and adventure.

Some popular ultra distances include 50K, 50 miles, 100K, and 100 miles.

Every ultra brings its own challenges, from the terrain to the elevation and the weather

My first ultra wasn’t just about running; it was about strategy, mental fortitude, and learning to adapt on the fly.

World Record for 50K

Now, if you’re wondering how fast the pros do it, the world record for the 50K run is 2:38:43, set by CJ Albertson of the United States on October 8, 2022. For women, British runner Aly Dixon holds the official record of 3:07:20.

Meanwhile, Des Linden ran an unofficial record of 2:59:54 at a small event in Oregon. These are elite times, and while you might not be gunning for a world record, it’s inspiring to see what’s possible in ultra running.

How Long Does It Take to Run a 50K?

For the rest of us, 50K finishing times vary widely based on various factors, including fitness level, age, and terrain.

You can expect to run each mile about 10 to 30 seconds slower than in a marathon.

So, if your best marathon time is 3 hours 30 minutes (at an 8:00 per mile pace), you’re looking at a 50K finish of around 4 hours 14 minutes to 4 hours 25 minutes, depending on the course.

Personally, my first 50K took me about 5 hours, and it wasn’t just the distance that made it tough—it was the hills, the heat, and the feeling of venturing into the unknown.

On average, a good finish time for a 50K is around 6 hours and 13 minutes for men and 6 hours and 49 minutes for women.

But don’t stress too much about time—just focus on finishing strong and enjoying the experience.

How to Run Your First 50K

So, you’ve decided to run a 50K. Now what? Here are some key tips to help you cross that finish line.

Train Right

Your first goal in a 50K is simple: finish.

Don’t get caught up in setting ambitious time goals.

For your first ultra, expect the unexpected.

The distance, terrain, and mental fatigue can throw curveballs at you. When I trained for my first 50K, I focused on building a solid mileage base and learning to listen to my body.

It might take up to a year of regular training for beginners to properly prepare for an ultra, especially if you’re starting from scratch.

Six months of focused training should do the trick if you’ve been running for a while and averaging 40 miles a week.

The key is consistency. Build up your weekly mileage to at least 50 to 60 miles a week before race day. And make sure you’re already comfortable running a marathon, because adding those extra five miles is no joke!

Do Your Long Runs

The long run is the cornerstone of any ultra training plan.

I can’t stress this enough: your long runs will make or break your 50K. Start by building up gradually, and aim for a peak long run distance of 20 to 26 miles.

The idea is to get used to what race day will feel like and the rhythm of running for several hours.

My first few long runs were tough, but I learned to embrace them. I’d break them into smaller mental milestones—just get through the next mile, the next hill, the next aid station.

Eventually, I learned to love the challenge.

Vertical Gain

When tackling 50K races, vertical gain is a game-changer. Unlike road marathons, which are relatively flat and straightforward, these races often feature steep inclines that force you to slow down or even hike.

A great rule of thumb for adjusting your pace is to add 1 kilometer of effort for every 100 meters of vertical gain.

So, if you’re running a 50k race with 2,800 meters of vertical gain, you’re looking at the time it would take to run a 78k flat course.

Tricky Terrain

Terrain also plays a huge role. While road races are predictable, ultra races throw all kinds of obstacles your way—rocks, mud, roots, rivers—you name it! Different terrains will naturally slow you down, even if you exert the same effort.

That’s why training on the type of terrain you’ll face on race day is essential. Get used to handling those tricky parts of the trail so you’re ready to handle whatever the trail throws at you.

Your Nutrition

What you eat becomes really important during a 50K. You can’t just wing it with a couple of gels like in a shorter race. You must consider what you eat and drink before, during, and after the race. Most 50K races have fewer aid stations than marathons, so you must be self-sufficient.

In training, I tried out different snacks and drinks to see what my stomach could handle. I’d also recommend upping your calorie intake by about 20 percent during training and practicing your fuel strategy on your long runs. Trust me, this can save your race.

Recovery Is Key

Ultra training is tough, and your body will need more recovery than ever before. As your mileage increases, so does your need for rest.

After my first few big training weeks, I learned the hard way that pushing through fatigue only led to injury. Ensure you sleep at least eight hours a night, and don’t skip your rest days. Your muscles need time to repair, especially as your training load ramps up.

Gear Up

Running a 50K isn’t just about logging miles; it’s also about having the right gear. Trust me, having the right gear can make a difference, especially on technical trails. Before my first ultra, I got a lightweight hydration pack, trail shoes with good grip, and a solid headlamp (since part of the race was in the dark).

Some of the essentials include:

• Lightweight backpack
• A small first-aid
• A mix of fuels, such as gel sweets, energy bars, and rehydration packs
• Chafing creams
• Sunglasses
• Sunscreens
• Lightweight waterproof layer
• Rock tape
• Good quality headlamp
• Spare batteries

Overall, the more technical the terrain, the more gear you’ll require.

Frequently Asked Questions About 50K Races

I know that you have more than one pressing question about running a 50K. Let’s tackle them one at a time.

What should I eat before a 50K race?

Nutrition is crucial for a successful 50K race. In the days leading up to the event, focus on a balanced diet rich in carbohydrates, healthy fats, and proteins to fuel your body. On race day, have a light meal about 2-3 hours before the start. Good options include:

• Oatmeal with bananas
• A bagel with peanut butter
• A smoothie with fruits and yogurt

Make sure to hydrate well, too! Drinking water and electrolyte beverages will help prepare your body for the challenge ahead.

How should I pace myself during a 50K?

Pacing is key to successfully completing a 50K. Start conservatively, aiming to run at a comfortable pace during the first half of the race. Many runners use the “negative split” strategy, where they run the first half slightly slower than the second half. This approach helps conserve energy for the later miles when fatigue sets in.

What should I do if I start feeling tired or fatigued?

It’s normal to experience fatigue during a 50K, especially in the later miles. Pay attention to your body’s signals. If you’re feeling tired, try to maintain a steady pace, take short walking breaks if necessary, and focus on your breathing. Eating small snacks or energy gels can help replenish your energy levels.

Learn More about Ultra-Distance Running

To dive a little deeper into the world of ultra-distance running, I’ve picked a few resources that can help:

1. American College of Sports Medicine (ACSM): The ACSM offers a wealth of information on exercise science and training techniques. Their position stand on “Nutrition and Athletic Performance” provides evidence-based recommendations on fueling for endurance events, including ultra-marathons.
2. UltraRunning Magazine: This publication is devoted to ultra-distance running and features articles, training tips, and interviews with experienced ultra-runners.
3. Trail Runner Magazine: A great source for those focusing on trail running, which often overlaps with ultra-distance training. Their article on “Tips for Your First Ultra” provides practical advice for newcomers to ultra races.
4. Running USA: This organization focuses on promoting and supporting the running industry. They often publish statistics and trends related to running events, including ultra-marathons.
5. The North Face Endurance Challenge: The official website of this popular series of ultra-distance races includes a wealth of training resources, articles on endurance running, and nutrition tips. Check out their training resources here.

Join the Conversation!

I’d love to hear from you! If you’re preparing for your first 50K race or have already completed one, share your experiences in the comments section below. What challenges did you face? What tips do you have for fellow runners? Your insights could be invaluable to someone just starting their journey.

If you’re active on social media, consider tagging me in your posts or using the hashtag #RunnersBlueprint to connect with others in our community. Whether it’s your training milestones, race day stories, or even photos from your runs, sharing your journey can inspire and motivate others who are on the same path.

If you’ve ever heard the term foot arch supports for running and wanted to know what it all about, then you have come to the right place.

Thanks to running’s high impact nature, there are several conditions and injuries that are common among runners.

Here’s the good news. According to conventional wisdom, arch support may improve the function and fit of running shoes. This, in turn, may reduce injury risk while improving running efficiency.

That’s why arch support is such a common term in the running world.

I’ll delve into what arch support means for runners, explaining different types of arches and sharing tips on when you might consider getting arch support.

Note—I’m not giving medical advice here. This article aims to educate, not prescribe any medical advice or recommendation. Consult a professional before making any decision.

Anatomy of The Foot

Before I dive into the importance of arch support for runners, it’s also key to understand the basic anatomy of the feet. More specifically, we’re going to take a look at the arch of the foot, explain how it works and why it’s key to both your comfort and mobility.

Your feet are a household of bones. One foot alone contains 28 bones. These bones are laid out in longitudinal and transverse arches, supported by different muscles and ligaments.

The arch is located along the bottom of the foot between the heel and the ball of the foot.

The shape of the arch allows it to function the same way as a spring, supporting body weight and absorbing the impact produced during movement.

Arches also help with propulsion—providing the energy to push your body from one step to the next. That’s why arches play a key role in standing, walking, running—or any other form of locomotion.

They also protect blood vessels and nerves from damage.

Lack of support in the arch may make your body more prone to many injuries and conditions, starting, of course, with the arch itself.

The Arches

Your foot has three arches: medial longitudinal, lateral longitudinal, and anterior transverse arch. These arches are shaped by the tarsal and metatarsal bones.

Let me explain each.

Arches are classified into three main types: flat, neutral, and high.

The Lateral Arch

The foot has two longitudinal arches—the medial and lateral arches. They’re formed between the proximal end of the metatarsals and the tarsal bones.

Consisting of the flatter of the two longitudinal arches, the lateral arch lies on the ground during the standing position. It consists of the calcaneus, the cuboid, and the fourth and fifth metatarsal.

Medial Arch

The higher of the two longitudinal arches, the medial arch consists of the calcaneus, navicular, talus, the first, second, and third metatarsals, and the three cuneiforms.

Transverse Arch

Your foot also has a series of transverse arches located in the coronal plane of the foot. The transverse arch is made by the metatarsal bases, the cuboid, and the three cuneiform bones.

The transverse arch is found in the forefoot, and it can be roughly divided into proximal and distal parts.

The Bones Of The Arch

There are a bunch of bones that contribute to the formation of the arch. These include

• The navicular
• Calcaneus
• The medial three metatarsals up to their heads
• Talus
• The three cuneiforms
• The sesamoid bones

What Is Foot Arch Support For Running

Now that you know a thing or two about basic foot anatomy, you might be wondering what arch support is all about and how does it help you become a better runner.

The term arch support is commonly used to refer to various types of shoe inserts that help support the arches of the foot. These can be devices ranging from a basic pad to custom-molded support.

Arch support can be provided in two ways.

Running shoes can be built with arch support. Usually, this means highly cushioned shoes for high arches, stability shoes for a neutral arch, and motion control for low arches.

In case the support provided within the shoe isn’t enough, inserts can be added for extra support. These can be either over-the-counter devices that you can buy at a running store or custom-made, personalized ones that get through a specialist, usually a podiatrist.

Additional Resource – Here’s how many miles should a beginner run

The Importance of Arch Support For Running

If you’re a runner, then arch support is something you should consider.  Here are some of the reasons:

Protect Against Injury

All in all, your feet are not intended to walk on hard flat surfaces.

Without adequate support, you might increase the risk of pain or injury in your ankles, knees, hips, and back.

What’s more?

Some runners may make the mistake of choosing running shoes based on look and style over functionality.

Of course, don’t take my word for it. Research that analyzed the impact of cushioned insoles reported that they drastically reduce impact forces while running.

Additional resource – Running shoes for plantar fasciitis

Extra Support

Arch support can be especially useful for runners who require specialized support.

This, in turn, can help soothe pain and prevent any extra damage. This is especially the case of runners with flat feet or a history of plantar fasciitis.

That’s one of the reasons arch supports are usually used to help with knee, hip, and back-related alignments problems.

Reduce Pain

This might be the most common reason runners choose to give arch support a try. And is also the reason that makes some of the most widely prescribed non-invasive treatment tools for people with foot conditions.

Research has shown that arch support may help soothe foot pain. Unfortunately, as a runner, foot pain is uncomfortable and can make any kind of weight-bearing difficult. And that sucks.

Distributed Pressure

Proper arch support may help evenly distribute this pressure by placing some of it into the arch of the feet instead of leaving all the pressure in the ball of the feet and heel.

Additional guide – How to prevent Foot pain in runners

How To Determine Arch Height

As I’ve mentioned earlier, arches vary from one person to person. Overall, arch types are broken down into three main classes: high, neutral, and low.

There are also many ways to determine your arch type. These include

The Wet Test

The easiest way to determine what type of arch you have is to do the wet paper towel test.

Here’s how

Simply get your feet wet, and step onto a dry surface, such as a paper towel or a sidewalk, and check the important left from your foot.

Here’s how to make sense of the imprint:

• See the whole foot without any narrowing in the middle around the arch? Chances are you have a flat foot. This is what’s known as an overpronator in the running world.
• See the balls of your foot and heels connected with a thin strip? You likely have a high arch. This is what’s known as an underpronator or supinator.
• See the ball of your foot and heel as well as some of the middle part? You likely have a neutral, medium arch.

At A Store

The staff at a running store can also help you check your arch type. They can also recommend shoes that suit your foot type and training goals and give you some tips about running with your type of arch.

At a Specialist/Doctor

This is likely the most accurate way to check your arch height/type. You can simply ask for an arch test to determine what type of arches you have.

There are many professional ways that help you determine your arch type. Some of these include the navicular drop test, the medial longitudinal arch angle, and the arch height index.

But do you need one?

As far as I can tell, it depends on the runner. Ask different experts, and you’ll get different answers. Some would say yes, while others will say no.

Should You Worry About Arch Support?

Here’s the truth. There are no conclusive answers since experts have different opinions. Some will recommend these for runners, while others would say no.

But, all in all, if you have flat to low arch, you might feel more comfortable running in footwear with arch support or using an orthotic.

Not sure whether this could help? Try first wearing an over-the-counter orthotic in a neutral shoe. This is a cheap and easy way to determine if arch support helps make your training more comfortable.

If using the extra support helps, then it makes sense for you to use it. If you notice no change at all, then don’t worry about arch supports, despite the ads claiming great benefits for runners with flat and/or low arches.

In the end, it’s your call to make, and it comes down to your comfort.

Guide To Foot Arch Support For Running – The Conclusion

There you have it! If you’re looking for a quick guide to arch support for runners, then today’s post should get you started on the right foot. The rest is just details.

Please feel free to leave your comments and questions below.

Thank you for dropping by.

Serious about monitoring your performance, recovery, and health? Then heart rate variability may hold the answers you seek as it’s considered by many health experts to be one of the best objective metrics of physical fitness and health.

But what is heart rate variability all about? What’s the science behind it? And most importantly, how to improve it?

That’s where today’s post comes in handy.

In today’s article, I’ll delve into the concept of heart rate variability, explain the science behind it, and share with you a few ways to improve it.

Sounds great?

Let’s get started.

What Is Heart Rate Variability?

It might be a surprise, but your heart doesn’t beat as regularly as a metronome—even if you’re super healthy. Instead, it changes its rhythm with each beat. This continuous disparity between heartbeats is known as heart rate variability; HRV.

Also referred to as an R-R interval, heart rate variability measures the difference in time between each heartbeat and is measured in milliseconds.

More specifically, HRV is a variation between the peak of the R wave in the QRS complex, which is the mix of three graphical deflections of the heartbeat as measured on an electrocardiogram (EKG). Check the picture.

This variation is regulated by a primal part of your nervous system known as the autonomic nervous system (ANS). More on this later.

Some situations may cause a high HRV (increase in variation), whereas others result in a low HRV (intervals between beats remaining more constant).

For example, the variation between heartbeat is usually longer on the exhale and shorter on the inhale.

For more on the science and impact of heart rate variability, check the following:

• Long-Term Study of Heart Rate Variability Responses
• An Overview of Heart Rate Variability Metrics and Norms
• Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature
• Heart Rate Variability & Its Research Applications

Factors That Impact Heart Rate Variability

These include:

• Age
• Genetics
• Gender
• Ethnicity
• Bodyweight
• Fitness level
• Training load and intensity
• Injury history
• Hormones
• metabolism
• Sleep patterns
• Hydration
• Chronic health conditions
• Emotional stress
• diet
• Some medications

What’s The Difference Between Heart Rate And HRV

Heart rate is the standard measurement of heartbeats per minute that varies by person and activity level. The metric is measured when you’re in a resting position, preferably first thing in the morning and preferably during a non-overtrained period. Although having many applications, your resting heart rate isn’t considered a reliable indicator of overall health.

As I’ve explained, HRV measures the time intervals between two heartbeats and is expressed in milliseconds, ms.

Even if your heart might be beating 60 times per minute, it does not mean that your heart beats ONCE every second, nor there’s a gap of exactly one second between every two heartbeats.

Within the same minute, you might have one set of heartbeats at an interval of 0.9 seconds between the onset of heartbeats, whereas the next two may be at an interval of 1.1 seconds.

Additional Resource – Here’s your guide to the Maffetone Method.

The Importance of HRV

Heart rate variability is a useful and non-invasive way to identify many imbalances and problems.

While personal HRV measurements can vary depending on a host of elements, higher average reading over time is often considered “more fit” than a lower average.

Let me explain

High HRV

A high measurement means that the difference between heartbeats is more drastic and is a good indicator of reliable performance and improved recovery from stress.

Having an elevated HRV means that your body is reacting to both sets of inputs from the parasympathetic and sympathetic.

It’s a sign that your nervous system is well balanced and that your body is properly adapting to stressors and performing at its best.

Low HRV

Having a low HRV may mean that one branch is sending a strong signal to your heart than the other, making it the dominant one (often the sympathetic branches). For instance, if you’re in a fight-or-flight mode, the variation between your heartbeats is usually low.

Sometimes this isn’t such a bad thing. For example, if you’re lifting weights hard or doing interval sprints, you’ll want your body to focus on assigning resources to the working muscles instead of digesting food.

Some research has even associated a low HRV with a higher risk of cardiovascular disease and death.

What’s more?

Research has also shown that regular aerobic exercise improves heart rate variability over time.

Additional resource – Strava for runners

HRV & The Nervous System Explained

As I alluded to earlier, the autonomic nervous system regulates your heart rate variability.

Although HRV is a function of your heart rate, it, in reality, originates from your nervous system.

Our nervous system is divided into two main systems: the central nervous system composed of the brain and spinal cord, and the autonomic (or peripheral) nervous system, which consists of nerves that diverge throughout our body.

The autonomic nervous system controls the involuntary facets of human physiology and is further broken down into two primary parts: the sympathetic and parasympathetic, also known as the relaxation response, and the fight-or-flight mechanism.

The sympathetic nervous system (the deactivating) reacts to stimulants like exercises and stress and boosts our heart rate and blood pressure. It’s in charge of controlling your body’s fight or flight response as it reacts to internal or external stressors.

The parasympathetic nervous system (activating) regulates input and internal organ functions like hair growth, digestion, etc.

The system is responsible for the “rest and digest” response that calms your body, and it’s linked with recovery.

Your heart rate variability results from these two opposing branches simultaneously sending messages to your heart. Think of it as the balance between your sympathetic and parasympathetic branches.

Additional resource – Heart murmurs in runners

Why Heart Rate Variability Is Important For Runners

HRV is important for runners because it’s a good indicator of training load and recovery. As I’ve already explained, this metric is one of the most reliable ways to objectively measure training readiness at any given time.

Heart rate variability is a useful tool for keeping track of your autonomic nervous system changes. It’s, after all, an objective method of assessing your stress status.

Overall, the higher your HRV, the better you’re at recovering from training and more receptive you’ll be for additional training stress.

On the other hand,  when your HRV is lower than usual, it might indicate a chronic and/elevated state of stress, whether it’s physical or emotional. Be wary.

Once you determine your baseline, you can use this metric to personalize both effort and pace during your runs. High HRV between sessions is a sign of good recovery and low stress on your body.

What is a Good or Bad HRV?

I hate to break it to you, but there are no such thing as good or bad HRV ranges. This metric depends on various elements, which makes it a personal metric that’s tricky to compare from person to person.

Everyone has their unique HRV, so it cannot be measured and judged against a range, a chart, or averages.

What’s more?

Not only does HRT fluctuate from one person to another, but it also changes from day to day and from season to season. Your gender, age, lifestyle, and circadian rhythm can impact your HRV.

Overall, older people tend to have lower HRV than younger folks, and men usually have slightly higher HRV than women.

Elite athletic typically have higher HRV than the rest of us. However, strength-based athletes tend to have lower HRV than endurance athletes within this subcategory.

For these reasons, and some more, avoid comparing your scores to someone else, even if they’re of similar fitness level, age, and gender.

What you should do instead is to keep track of the data from your own HRV trends to serve as a baseline metric for any future interpretations.

How To Measure Heart Rate Variability

You can track HRV in many ways. These include:

EKG

By far, EKG is the golden standard for HRV testing. This test is performed in a medical setting and is the most accurate measure of heart rate variability.

You’ll have to wear special wires attached to your chest that monitors your heart rate variability during the test.

Heart Rate Monitors

Looking for a reliable and hassle-free, way to read your HRV? Then this is the next best choice for you.

The cheapest and easiest way to measure your HRV. You simply buy a heart rate monitor and download a free app.

Although the precision of this tool is still inconclusive, the technology has significantly improved over the past few years.  Remember that heart rate monitors are more reliable than wrist or finger devices.

Apps and Watches

The least accurate way to measure your HRV is through watches and apps.

Different companies have launched a heart rate watch system and app that can help you measure your HRV. However, the accuracy of these tools is still under scrutiny. This makes them less reliable than an electrocardiogram or heart rate monitor.

Additional Resource – Your Guide To Running Heart Rate Zones

How To Improve Your Heart Rate Variability

There are many steps you can take if your current HRT is low.

Some measures are lifestyle changes such as stress management, regular exercise, healthy eating, and proper sleep. Improving overall health and heart rate variability go hand in hand.

Let me explain a few.

Exercise regularly

Building exercise habit is one of the best ways to improve your heart rate variability. However, remember that training decreases HRV in the short term, so remember to preauthorize rest and recovery.

Train Smart

Do not push your body more than it can handle. If you’re chronically overtrained, your body won’t have the time nor the opportunity to recover. That’s bad.

Instead, schedule recovery days and weeks into your training plan. Here’s your full guide to running recovery.

Stay well hydrated

Proper hydration improves circulation and makes it easier for blood flow to deliver oxygen and nutrients to your body. This can have a big positive impact on your performance, fitness, and overall health.

Your body is roughly 60-70 percent water. Therefore, water plays a key role in performance and health. Shoot for at least two liters of water per day.

Water needs vary from one person to the other, but as a guideline, shoot for at least one ounce of water per pound of body weight. Drink more on heavy training days and/or summer days.

Mind Your Diet

Bad food choices hurt HRV, as does drinking too much alcohol. It should come as no surprise, but your body functions better when you provide it with the right nutrients. W

Sleep Well

Sleep is, of course, another piece of the puzzle. Just like hydration, sleep needs tend to vary, but most experts recommend shooting for at least seven to eight hours.

Quality also matters, so try to sleep in a dark and quiet room, going to bed and waking up at similar times throughout the week, even the weekend.

Be Consistent

Improving your health is a life-long endeavor. It’s not just something you do one thing, then you forget about it.

The more consistent your train, eat healthy, etc., the healthier habits you’ll form over the long haul.

This, as you can already tell, will make it easier for you to stick to a healthy lifestyle for life. The rest is just details.

Heart Rate Variability – The Conclusion

There you have it. If you’re curious about implications of heart rate variability for runners, then today’s post should set you off on the right path. The rest is just details.

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

Thank you for stopping by.

David D

Are you dreaming of shedding those extra pounds before summer hits, or perhaps just aiming for a healthier you?

Let’s talk about the age-old struggle we all know too well: losing body fat. You know, that mission that gets us hitting the gym, pounding the pavement, or lifting weights like there’s no tomorrow.

Now, let’s be honest: tackling body fat can feel like trying to solve a complex puzzle. But fear not! It doesn’t have to be rocket science. Think of it as a numbers game: burning more calories than you take in.

In this article, we’re about to dive into some exciting, science-backed strategies to help you bid farewell to body fat in a way that’s not only effective but also sustainable.

Ready to unlock the secrets of losing body fat fast? Let’s get started!

What Is Body Fat?

Body fat, in simple terms, refers to the fat tissue found in the human body. It is one of the two main components of body composition, the other being lean or non-fat mass. Body fat is distributed throughout the body and can be found under the skin (subcutaneous fat), in muscle tissue (intramuscular fat), and among organs (visceral fat).

When we talk about body fat percentage, we are referring to the proportion of total body mass that consists of fat. For example, if a person weighs 180 pounds and has a body fat percentage of 20%, it means that 36 pounds of their total weight is attributed to fat, while the remaining 144 pounds (80% of their total weight) constitutes lean body mass or non-fat mass.

Non-fat mass includes various components such as muscle, bones, organs, water, and connective tissues. This part of the body is metabolically active, meaning it burns calories to provide energy for bodily functions and activities. In contrast, body fat itself is not metabolically active and does not significantly contribute to calorie expenditure.

Monitoring body fat percentage is valuable because it provides insights into a person’s overall body composition and can be a more meaningful indicator of health and fitness than just body weight alone.

The Importance of Body Fat

Lowering body fat percentage is a common fitness goal for many individuals. The aim is not to eliminate all body fat because some fat is essential for various crucial functions in the body. Body fat plays several important roles, including:

• Optimal Reproductive Health: Adequate body fat levels are necessary for proper reproductive health, especially in women. It helps maintain regular menstrual cycles and fertility.
• Organ Protection: Body fat acts as a cushion and protective layer for vital organs, shielding them from injury and external forces.
• Hormone Regulation: Fat tissue produces and stores hormones, and it plays a role in balancing hormone levels, including insulin and sex hormones.
• Energy Storage: Fat stores serve as an energy reserve that the body can tap into when needed, such as during periods of calorie deficit or increased physical activity.
• Metabolic Function: Healthy body fat levels are important for metabolic function, including the regulation of appetite, energy expenditure, and insulin sensitivity.
• Vitamin Storage: Fat tissue stores fat-soluble vitamins (A, D, E, and K), making them available for use when needed.
• Brain and Nerve Function: Fat is essential for proper brain and nerve function, as the brain consists of a significant amount of fat.

The goal of reducing body fat percentage is often associated with improving overall body composition. This means decreasing the amount of body fat while simultaneously increasing or preserving lean muscle mass. Achieving this balance can lead to a more toned and slimmer appearance, improved posture, increased energy levels, enhanced agility, and a boost in confidence.

Where is All The Fat?

In the human body, fat is distributed into three main types:

• Essential Fat: As the name suggests, essential fat is necessary for basic bodily functions and overall health. It is found in various vital locations, including the brain, nerves, bone marrow, and cell membranes. Essential fat serves important functions such as cushioning and protecting organs, regulating body temperature, and aiding in the absorption of certain vitamins and nutrients.
• Subcutaneous Fat: Subcutaneous fat is located directly beneath the skin, making it the fat you can feel and see when you pinch or touch your skin. This type of fat is responsible for the “jiggling” effect, and it contributes to overall body shape and appearance. Subcutaneous fat can vary in thickness among individuals and is the type of fat that people often aim to reduce for aesthetic reasons.
• Visceral Fat: Visceral fat is the deep, internal fat stored within the abdominal cavity, surrounding vital organs such as the heart, liver, kidneys, and pancreas. This type of fat is not visible from the outside and is not as easily felt as subcutaneous fat. Excess visceral fat is associated with an increased risk of various health issues, including cardiovascular diseases, diabetes, and metabolic syndrome. Managing and reducing visceral fat is an important goal for overall health.

The Villain

Excess visceral fat is indeed a significant health concern due to its biological activity and its association with various health risks.

Here are some of the potential health issues associated with carrying excess visceral fat:

• Metabolic Syndrome: Excess visceral fat is a key component of metabolic syndrome, which is a cluster of conditions including obesity, high blood pressure, high cholesterol, and insulin resistance. These conditions increase the risk of heart disease, type 2 diabetes, and stroke.
• Cardiovascular Disease: Visceral fat contributes to inflammation and the release of harmful substances into the bloodstream, which can lead to atherosclerosis (hardening of the arteries) and an increased risk of heart disease.
• Respiratory Problems: Excess visceral fat can contribute to respiratory issues such as asthma, as it can compress the chest cavity and affect lung function.
• Neurological Disorders: Some studies have suggested a link between visceral fat and an increased risk of dementia and cognitive decline, although more research is needed to fully understand this relationship.
• Liver Disease: Visceral fat is associated with non-alcoholic fatty liver disease (NAFLD), which can progress to more severe liver conditions if left untreated.
• Cancer: There is evidence to suggest that excess visceral fat may increase the risk of certain types of cancer, including colorectal cancer and breast cancer.
• Musculoskeletal Issues: Carrying excess weight, particularly around the abdomen, can contribute to lower back pain, osteoarthritis, and joint problems.
• Reproductive and Hormonal Effects: Visceral fat can disrupt hormonal balance in the body, potentially leading to fertility issues and complications during pregnancy.
• Gallbladder Disease: The risk of developing gallstones is higher in individuals with excess visceral fat.

Weight Loss Vs. Fat Loss

Let’s get one thing straight right from the start: losing weight and losing body fat are two different ball games.

Weight loss refers to the reduction in total body weight, which can result from various factors, including the loss of fat, muscle, water, and even bone density.

It’s often measured using a scale, which reflects the total mass of the body. Rapid weight loss can sometimes lead to muscle loss, which is not ideal for overall health and fitness.

On the other hand, fat loss specifically targets the reduction of body fat while preserving muscle mass. It’s a more focused approach to improving body composition, aiming to decrease the percentage of body fat relative to total body weight.

Fat loss is typically achieved through a combination of a calorie deficit (burning more calories than you consume) and strength training exercises to maintain or build muscle.

When people aim for fat loss rather than just weight loss, they are often looking to achieve a leaner and more toned appearance. This approach is generally healthier and can lead to better long-term results in terms of body composition and overall fitness.

Here’s how to run for defined abs.

What is a Healthy Body Fat Percentage?

Now that you have some insights into body fat, let’s discuss what is considered a healthy range for men and women.

It’s important to note that the ideal body fat percentage can vary throughout your life, and what’s appropriate for you now may change in the future. Additionally, these ranges differ between men and women due to biological distinctions.

For instance, a male bodybuilder who is diligently working on his physique may aim for body fat levels as low as 4-5 percent. In contrast, a female bodybuilder putting in the same effort might aim for around 9-10 percent body fat.

Here are the healthy body fat ranges for both men and women based on age groups:

Healthy body fat for women:

• Age 20-39: 21%-33%
• Age 40-59: 24%-34%
• Age 50-79: 25%-36%

Healthy body fat for men:

• Age 20-39: 8%-20%
• Age 40-59: 11%-22%
• Age 50-79: 13%-25%

Keep in mind that these ranges provide a general guideline, and individual factors, such as muscle mass and genetics, can influence what’s considered healthy for a specific person. It’s essential to focus on overall health and well-being rather than solely fixating on a specific body fat percentage.

How to Lose Body Fat – 14 Science-Backed Ways

Here are the science-backed strategies you need to start losing that body as soon as possible.

Try Intermittent Fasting

Consider giving intermittent fasting a try, as it’s a diet approach that has shown promise in reducing body fat. This eating pattern involves cycling between regular short-term fasts and specific eating windows, offering a unique way to manage your weight.

Numerous studies have highlighted the effectiveness of intermittent fasting for weight loss and fat reduction. For instance, one study conducted over 24 weeks found that intermittent fasting led to significant weight loss in overweight women.

Another intriguing method within intermittent fasting is alternate-day fasting, where you alternate between fasting and regular eating days. Research on this approach showed a reduction in body weight by about 7 percent and a loss of 12 pounds of body fat over three months.

The good news is that you have various methods to choose from when practicing intermittent fasting:

• The 16/8 method: This is beginner-friendly and involves fasting for 16 hours while eating during an 8-hour window.
• Alternate-Day fasting: You simply abstain from food every other day and maintain regular eating habits on non-fasting days
• The 5:2 Diet: This approach restricts food intake to two out of every seven days, aiming for 500 to 600 calories on fasting days.

Remember that intermittent fasting may not be suitable for everyone, so it’s essential to consult with a healthcare professional before starting any new diet plan.

Action Step

To get started with intermittent fasting, here’s your action step:

Begin with the 16/8 method: Fast for 16 hours and eat during an 8-hour window. This is a beginner-friendly approach.

As you adapt to this lifestyle, consider experimenting with other intermittent fasting methods to find the one that suits you best.

Keep a journal to track your progress and assess which fasting method is the most effective for you in terms of fat loss and overall well-being.

Remember to consult with a healthcare professional before making any significant changes to your diet or fasting routine, especially if you have underlying health conditions or concerns.

Avoid Refined Carbs

Let’s talk about refined carbs – those sneaky, heavily processed foods like bread, pasta, and rice. They’re everywhere, and they wreak havoc on your fat loss journey.

Here’s the deal: Refined carbs are like sugar factories in your body. They digest lightning-fast and quickly turn into glucose, causing blood sugar spikes. And guess what? That can make you ravenous and lead to overeating at your next meal.

But that’s not the worst part. Excessive glucose triggers the release of insulin, your fat-storing hormone. It’s like a one-way ticket to Weight Gain City, especially around your belly.

Research doesn’t lie – there’s a strong link between added sugar, refined carbs, and obesity. Research has also found a direct link between a diet high in refined carbs and increased belly fat.

Action Step

Swap out those processed foods for healthier choices:

• Snack on nuts, seeds, and fruits for your sweet tooth.
• Choose whole-grain bread, pasta, and rice over the plain white stuff.
• Ditch sugary drinks for good ol’ water or unsweetened iced tea.

These simple swaps will help reduce your sugar intake and kickstart your fat loss journey and keep you far away from those pesky refined carbs.

Eat More Protein

Listen up, folks, because this is where the magic happens: protein is your secret weapon against belly fat, according to study.

Why, you ask? Well, protein isn’t just about building muscle (although it does a pretty great job of that, too). It’s your hunger-busting, metabolism-boosting, fat-burning ally.

When you load up on quality protein like eggs, lean meat, and fish, your body releases the superhero hormone PYY. This bad boy tames your appetite and keeps you feeling satisfied. No more mindless snacking between meals or late-night rendezvous with the fridge!

But that’s not all, folks. High protein diets also rev up your metabolism and help you preserve precious muscle while shedding fat, research shows. It’s like the triple threat against those pesky extra pounds.

Action Step

Add a few servings of quality protein to your daily menu. Good protein sources include

• Eggs
• Lean meat
• Fish
• Beans
• Dairy
• Nuts and seeds
• Whey protein

Increase Your Fiber Intake

Fiber consists of complex carbs that go through your small intestine undigested and enter the large intestine, unlike starch and sugar. It’s simply carbs that your gut cannot digest.

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and acts like a sponge in your digestive system, slowing things down and keeping you feeling full. Plus, high-fiber foods are usually lower in calories, which is a win for weight loss.

Studies have shown that increasing your fiber intake can help you feel satisfied, improve digestion, and ultimately lead to shedding those extra pounds. So, fiber isn’t just about keeping things moving; it’s a key player in your overall health and well-being.

Ready for action? Load up on high-fiber foods like veggies, fruits, whole grains, legumes, nuts, and seeds. And if you’re not getting enough fiber in your diet, consider a soluble fiber supplement to supercharge your fat loss journey.

Additional resource – Vitamin D for runners

Increase your Healthy fat Intake

Yep, you heard it right. Fat isn’t the enemy—it’s your ally in the battle for a healthier, leaner you.

Here’s the scoop: fats take their sweet time to digest, which means they keep you feeling satisfied and curb those pesky hunger pangs. So, when you’re looking to shed some pounds or simply boost your overall health, don’t skimp on the right kind of fats.

For example, research has found that following a Mediterranean diet rich in healthy fats from olive oil, nuts, and fatty fish can actually lower your risk of gaining weight compared to a low-fat diet.

Ready for action? Time to add some delicious, healthy fats to your daily menu. Think olive oil, almonds, avocados, salmon, seeds, and even whole milk. But remember, while these fats are great for you, they do pack a calorie punch, so keep your portions in check.

And here’s the bottom line: steer clear of trans fats—the real villains in the fat world. Studies have linked them to increased body fat, especially around the waist and belly. So, avoid those sneaky trans fats like the plague!

Action Step

Try incorporating fatty foods into your daily menu. Healthy sources include:

• Olive oil
• Almonds
• Fatty tuna
• Salmon
• Avocados
• Seeds
• Whole milk

Keep in mind that healthy fats pack in many calories, keep your intake moderate—or at the very least, know how much you’re eating.

What’s more?

Limit your intake of unhealthy fat, mostly trans fat. This type of fat has been shown to increase body fat, especially in the waist and belly, according to a study.

Add Probiotics

Guess what? There are friendly bacteria living in your digestive tract, and they’re called probiotics. These little guys are true multitaskers, playing a significant role in your overall health and well-being.

Research has uncovered their involvement in various aspects of health, from weight loss to mental well-being. For instance, when it comes to shedding those extra pounds, a review of 15 studies revealed that adding probiotic supplements to your diet can help you reduce weight and body fat percentage, especially when compared to those who took a placebo.

But that’s not all—another study found that people who consumed yogurt containing specific probiotic strains like Lactobacillus amylovorus or Lactobacillus fermentum managed to reduce their body fat by a noticeable three to four percent.

Ready to take action? Consider adding some probiotic-rich and fermented foods to your diet. Options like tempeh, kefir, kombucha, natto, sauerkraut, and kimchi can give your gut bacteria the boost they need to keep you in tip-top shape. No need to limit yourself to supplements when you can enjoy these tasty and nutritious foods!

Action step

You can take probiotic supplements with specific strains of bacteria. Or you can also try adding some of the following probiotic-rich and fermented foods to your diet:

• Tempeh
• Kefir
• Kombucha
• Natto
• Sauerkraut
• Kimchi

Drink Coffee

Coffee lovers, rejoice! That daily cup of joe might just be your secret weapon in the battle against body fat. Why? Well, caffeine, a key component in coffee, does wonders for your metabolism and fat breakdown.

It’s not just wishful thinking; science is on board with this too. Research has shown that coffee can give your metabolism a temporary boost, increasing energy expenditure by a noteworthy 3 to 11 percent.

Need more proof? A study involving over 58,000 participants found that higher caffeine consumption correlated with less weight gain over a span of 12 years.

So, here’s your action step: When you enjoy your coffee, opt for it black or with a dash of milk. Skip the sugar and cream to keep those extra calories at bay. Your morning ritual just got a whole lot better for your fat-burning goals!

Action Step

To make the most out of your daily cup of joe, skip the sugar and cream. Instead, go for a black or tiny amount of milk to prevent calories from adding up.

Additional resource – Here’s how to lose 100 pounds.

Consume More Vinegar

This pantry staple has a host of health benefits, including improving heart health and stabilizing blood sugar levels. But here’s the exciting part: it can also give your fat-burning efforts a significant boost.

Research has shown that incorporating vinegar into your diet can have some impressive effects. One study found that consuming one to two tablespoons (around 15 to 30 ml) of vinegar per day can lead to lower body weight, reduced waist circumference, and a trimmer belly over a span of 12 weeks.

But wait, there’s more! Another study discovered that adding vinegar to your daily routine could help you reduce your calorie intake by up to 270 calories.

Action Step

Start incorporating vinegar into your diet. You can use white vinegar in your salads and barbecue sauces for a tangy twist. Alternatively, try diluting apple cider vinegar with water and enjoy it as a refreshing beverage a few times a day. Vinegar might just become your new best friend on your weight loss journey

Additional resource – YouTube channels for runners

Do More Cardio

While diet plays a crucial role in your fat loss journey, don’t underestimate the power of exercise, especially cardiovascular workouts. Cardio isn’t just about torching calories; it’s also about boosting your heart and lung health, enhancing your endurance, and improving overall stamina.

Research has shown that increasing your cardio workouts can lead to a reduction in belly fat. There’s more to say about the significance of cardio, but that’s a story for another time.

Action Step

How much cardio to perform depends on your fitness level, training goals, and personal preferences, but most Research suggests between 150 to 300 minutes of moderate to intense aerobic training weekly. This means shooting for 30 to 45 minutes of mild to intense cardio three to four times per week.

Examples of good cardio include:

• Walking
• Running (Here’s how many calories you burn running one mile)
• Cycling
• Kickboxing
• Rowing
• Swimming
• Dancing
• Skiing
• Chasing your dog around

Additional resource – Running with diabetes

Lift Heavy Stuff

Strength training, also known as resistance training, is a must when it comes to building and preserving muscle mass. This type of exercise involves contracting your muscles against resistance to increase both muscle size and strength.

Studies have shown strong evidence of the positive impact of strength training on reducing body fat. For instance, one study concluded that strength exercises may help reduce belly fat in individuals with prediabetes, type II diabetes, and fatty liver.

In another study, resistance training led to a decrease in visceral fat among 78 participants with metabolic syndrome. Furthermore, a combination of strength training and cardio exercise resulted in a significant reduction in visceral fat in overweight subjects, research revealed.

Building muscle is also essential for a healthy metabolism. The more muscle mass you have, the more calories your body burns at rest. Research has even suggested that three months of strength training can increase calories burned at rest by up to 7 percent.

So, here’s your action step: It’s time to hit the weight room. Aim for three to four strength training sessions per week. Check out our comprehensive guide on how to get started. Get ready to build strength, increase muscle mass, and reduce body fat!

Action Step

It’s time to hit the weight room. Aim for three to four strength workouts per week.

Here’s the full guide on how to get started.

Try High-Intensity Interval Training

High-Intensity Interval Training, or HIIT for short, is a workout method that involves alternating between short bursts of intense exercise and brief recovery periods. It’s a highly effective way to reduce body fat, especially abdominal fat, and it outperforms low-intensity, steady-state exercise in this regard.

Let’s dive into the research to see how effective HIIT can be. In one study, participants who engaged in high-intensity interval training for just 20 minutes, three times a week, experienced an average fat loss of 4.4 pounds over three months, even without making any changes to their diet or lifestyle. Furthermore, they saw a 17 percent reduction in belly fat and a significant decrease in waist circumference.

Another study found that HIIT can burn up to 30 percent more calories compared to steady-state cardio exercises when performed for the same duration.

Action Step

So, here’s your action step: Incorporate HIIT into your fitness routine. It’s easy to implement. For instance, during your next run, try alternating between one minute of sprinting and one to two minutes of jogging for recovery. You can also mix bodyweight exercises like squats, push-ups, jumping jacks, plyo lunges, and burpees with short breaks in between. The harder you push yourself, the better the results you’ll achieve. Get ready to torch fat with the power of HIIT!

Additional Reading  – Does running give you abs?

Sleep More

Eating well and staying active are crucial for your health, but achieving effective fat loss also requires proper recovery and, most importantly, quality sleep. Research has shown that inadequate sleep can lead to weight gain, especially in the abdominal area.

Sleep deprivation can disrupt your metabolism, increase appetite, and elevate stress hormones like cortisol, all of which contribute to weight gain. Studies have consistently demonstrated the importance of sleep for weight management.

One study found that people who consistently slept at least seven hours a night improved their chances of successful weight loss by up to 33 percent. In contrast, a 16-year study involving over 68,000 participants showed that those who slept less than five hours per night were much more likely to gain weight compared to those who slept over seven hours per night.

Additional resource – Night running tips

Action Step

Although sleep needs are different for everyone, most experts agree that at least seven hours is ideal for optimum health.

Quality also matters. To make the most out of sleep, do the following:

• Limit your intake of caffeine or heavy foods in the three to four hours before going to bed
• Develop and stick to a regular sleep schedule by going to bed and waking up at the same time, even on weekends.
• Sleep in the dark, relatively chill room with as little distraction as possible.
• Minimize your exposure to light and electronic devices to help the secretion of melatonin, the sleep hormone.

Chill

Stress can wreak havoc on your body, affecting both your appetite and fat storage. When you’re stressed, your adrenal glands release cortisol, commonly known as the stress hormone. Initially, this may reduce your appetite as part of the body’s fight-or-flight response. However, chronic stress can lead to persistently elevated cortisol levels, which can increase your appetite and cause overeating.

Moreover, research has linked high cortisol levels to the storage of abdominal fat. On a positive note, a study showed that participating in a two-month stress-management program led to a significant decrease in participants’ body mass index.

Action Step

Here are some of the best methods for managing stress include

• Breathing and relaxation technique
• Meditation
• Mindfulness
• exercise
• Yoga
• Outdoor activity
• Journaling
• Therapy
• Travel

Keep Track of Your Body Fat

You cannot improve on what you cannot measure. Reducing body fat is no exception.

If you want to succeed in reducing body fat, you must measure your progress. After all, you can’t improve what you don’t measure. Keeping tabs on your body fat percentages is essential to ensure that your efforts are paying off.

Action Step

There are various methods to measure body fat percentage, but one of the simplest ways is to do it at home using skinfold calipers. These calipers measure the thickness of your skin at specific locations, providing an estimate of your body fat.

To get started with skinfold calipers, you can follow this tutorial:

Other methods for measuring body compoasition include:

• Dual-energy x-ray absorptiometry (DXA)
• Hydrostatic weighing
• 3D Body Scanners
• Bioelectrical Impedance Analysis (BIA)
• Bioimpedance Spectroscopy (BIS)
• Body circumference measurements
• Electrical Impedance Myography (EIM)
• Air Displacement Plethysmography (Bod Pod)

While some of these methods are more complex and typically conducted in a scientific setting, they may not necessarily be more accurate than skinfold calipers. In fact, skinfold calipers have an error rate of approximately 4 to 5 percent, while methods like DEXA scans have an error rate of around 3 percent.

How to Lose Body Fat  –  The Conclusion

There you have it. If you’re serious about reducing body fat percentage, the methods shared in today’s article are enough to get started on the right path.

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

In the meantime, thank you for dropping by.

If you run a lot but have found yourself sometimes lacking the drive and motivation to head out the door, fear no more.

Everyone—even the most disciplined runners, lose some enthusiasm for logging the miles—sooner or later.

One way to get your mojo back is to simply find some inspiration and motivation in some Bible verses.

In fact, even if you don’t believe in God, the inspirational words you can find in the Bible can help—like a lot.

Even if you’re not a believer, you can still find inspiration from scripture when looking for motivation to run.

Here’s a list of my favorite bible quotes that can apply to running. Whether you’re a beginner runner or training for the 11^th marathon, these should be enough to help you enliven your own running routine.

Some of the verses may refer to running or about pushing oneself against all odds to be the best.

Bask.

“Does Running Tone your Legs?” is a frequently asked concern among athletes and even among regular people. Running is a challenging and powerful workout, so people who want to lose weight or trim their figures to look fascinating want to know if running is the right workout for them.

Many runners begin for a variety of reasons; people begin as a need to burn fat or establish a healthy habit frequently evolves into a competitive urge to go further and farther.

You most probably desire toned legs for a strong and healthy appearance, but powerful quads, hamstrings, glutes, and calves also provide long-term health advantages.

Does Running Tone your Legs

And the answer is Yes, running does make your legs toned. Running focuses mostly on your legs and buttocks. Quadriceps, hamstrings, calves, and glutes are the muscles that carry you during your run. Running on a regular basis will undoubtedly result in a toned, fit physique with a firm buttock.

For most people, toned legs are the muscles that are visible from the outside of the leg. It’s difficult to imagine any frequent runner who doesn’t have toned thighs. Running is a great way to work out your legs. Once you start running on a regular basis, your thigh fat will be gone away.

Does Running Make Your Legs Look Better?

Running on a regular basis can change your body entirely, this exercise can make your body, including your legs look better and make you fit from inside. When people ask how running affects your body, they frequently have weight loss in mind. It’s truly that simple: weight reduction is all about balancing calories in against calories out, and running is a wonderful method to burn calories.

And when you lose weight, it automatically makes you look good. All the parts of your body begin to get a better and healthier shape. In my opinion, running is the ultimate solution for making your body and figure look better.

When running is compared to walking, you will burn roughly twice as many calories. Running a mile burns about 100 calories. There’s no need for a costly gym membership; most individuals can start running out their front door, and all you actually need is a decent pair of sneakers. You will lose weight if you make running a daily habit.

Does Running Lean You Out?

Running and leanness are so strongly established in our collective consciousness that the great majority of individuals start running to be transformed into a better shape. If you think that running makes you slimmer, the reasonable implication is that you should run more if you want to shed weight and body fat.

However, there is a flaw in this connection: it is founded on weak thinking that causes mistakes. Yes, there are many lean runners (so running and leanness may be connected), but running itself does not make you lean; it is only a myth.

If you want to be lean only by running then it will be a long process, running can help you get lean rapidly if you keep a consistent training routine and run at a rapid speed. Instead of running for a long period at a slower rate, try to go as hard as you can for the least amount of time.

To get lean, running should be incorporated into your normal workout program as part of a training plan, but only as a part, you shouldn’t rely totally upon running to get lean. You should make running a component of every exercise session.

You have to try other workouts, too in order to get leaner. Join a gym, get yourself a trainer, and start working on your legs. Once you take all your workouts seriously, and regularly, you will be able to get lean.

If you start doing something frequently, it will become a habit, and it will finally become a portion of who you are. Slowly increase your endurance and speed. Mix it up running and walking and gradually increase your running to outnumber your walking as time goes on.

Is Running Good For Slimming Legs?

Yes, running has been shown to be effective in lowering thigh fat and thinning your legs. Running can help improve the quadriceps, hamstrings, hips, calves, and Gluteus Maximus muscles, among many other things. Just make sure to wear comfortable shoes. However, you have to keep in mind that there are some hazards connected to running. So, remember to warm up before running and make sure to wear the correct running gear.

Long-distance runners’ legs are generally quite slim and their legs are also thin, as you may have noticed. This is due to the fact that running reduces the size of the muscles as well as the fat surrounding the muscles, resulting in smaller thighs. So, always remember to run without pressure, if you are running outside or using an athletic machine, like a treadmill at home.

Don’t put too much tension on your front thighs to keep them from thickening up anymore. If you are just getting started, you should run at least three days per week and up to six days per week as your strength and endurance develop. Allow for longer days to recover if your legs are hurting.

If you want your legs to be slimmed quickly, you can try other thin legs workouts like Flutter kick squats, Diamond kicks, Bear squats, Front and back lunges, etc.

The Bottom Line

Exercise and proper nutrition go together. While you do not need to maintain a strict diet, there are certain fundamental guidelines to follow if your objective is to have toned and visible musculature legs. Due to the hundreds (and often thousands) of calories burnt while running, several elite athletes believe they can consume whatever they want to.

Consuming proteins, carbohydrates, and the right amount of vegetables can help you tone your legs a lot quickly and smoothly. Once you start running regularly, your legs will love and hate you at the same time, but to get long-term results and satisfaction you have to sweat your body in the beginning.

A treadmill is one of the best training equipment you can have.

It can help you log in the miles, burn calories and stay fit all year. But, like most machines, they require regular maintenance.

As a regular runner, I’ve learned that maintaining your treadmill, especially the belt, is crucial.

And if you’re anything like me, you’ll ignore the signs until something goes wrong. My old treadmill had been making these weird noises for weeks, but I kept pushing through, figuring it would be fine.

Then one day, mid-run, the belt slipped out from under me, and I nearly wiped out.

I finally accepted that my treadmill wasn’t just quirky but desperately asking for a new belt.

Here’s what I learned from my near-tumble and how to avoid that mistake.

Quiz: Is It Time to Replace Your Treadmill Belt?

Wondering if your treadmill belt needs replacing? Take this quick quiz to find out:

Do you notice slipping while running?

• A) Yes, frequently.
• B) Occasionally.
• C) No, not at all.

Is the belt fraying or showing signs of wear?

• A) Yes, it’s very worn.
• B) A little, but not much.
• C) No, it looks new.

How often do you use your treadmill?

• A) Daily.
• B) A few times a week.
• C) Rarely.

Results:

If you answered mostly A’s, it’s likely time to consider replacing your treadmill belt. If you have a mix of A’s and B’s, keep an eye on it, and if most are C’s, your belt is likely still in good condition!

Why Does the Treadmill Belt Wear Out?

When you run, the belt takes the brunt of the impact, so it will naturally wear down over time.

The problem is a worn-out belt doesn’t just feel annoying—it can mess up your treadmill’s motor, which is a much pricier fix.

Trust me, you don’t want to go down that road.

For me, the first sign was when the belt started slipping. At first, it was just a small slip here and there, like running on ice for a second.

I shrugged it off. “Eh, it’s fine, I’ll tighten it later.” But the more it happened, the more I realized it was throwing off my entire run.

And one day, during a longer session, the belt slipped so hard that I had to grab the sidebars just to stay upright.

At that point, it was clear: time to stop procrastinating and fix the damn thing.

I also started noticing the edges were fraying, and there were little cracks in the belt.

In hindsight, I probably should’ve taken care of it sooner, but we all think we can get a little more life out of things, right?

Wrong. Every run after that was putting more strain on the motor, which meant the whole machine was running hotter than it should’ve been.

In other words, replace the belt to avoid putting too much strain on the motor—or else you might end up with the extra cost of getting a new treadmill motor along with the belt.

This can be as expensive as getting a new treadmill, and you don’t want that do you?

How Long Should a Treadmill Belt Last?

I hate to break it to you, but I don’t have the exact answer because the length depends on factors such as treadmill quality and training frequency.

In general, treadmill belts can last between 300 and 500 hours.

For most of us at home, that’s about 3 to 4 years of consistent running.

But if you’re at a gym where the treadmills are getting beat up all day, the belt might need replacing every few months. It depends on how much use (and abuse) your treadmill gets.

How to Know When It’s Time to Replace Your Treadmill Belt

Here’s the thing—sometimes, you don’t need to replace the belt. Sometimes it just needs a good tightening. But how do you know when it’s time to replace it?

Then it’s time to test it out. Before you check your treadmill belt, make sure you have the following at hand:

• An unplugged treadmill (of course)
• A flashlight
• A Screwdriver that suits the roller bolts of your treadmill. Check the owner’s manual.
• Patience and lots of it.

The Manual Check

It may sound too basic, but simply checking the treadmill in person may reveal a lot.

Unplug the treadmill, then carefully loosen the belt using a screwdriver that fits the units’ tension roller blots (you can find these on the back of the treadmill). This should help you to visually check and feel the exterior and interior belt surfaces.

It’s probably time for a new one if:

• Uneven wear: Check if any parts of the belt are smoother than others, especially where your feet land, it’s probably time for a new one.
• Fraying: Check the edges and see if they’re fraying, cracked, or cut up.
• Loose seam: Run your fingers along the seam on the bottom of the belt. If it’s starting to come apart, stop running on it.

If everything looks okay after you’ve inspected it, tighten the belt back up and carry on. If not, it’s time for a new belt.

Slipping Belt? Here’s What to Do

A slipping treadmill belt is not only annoying, it’s dangerous.

Imagine being mid-run, and your belt shifts—you’ll probably end up flat on your face.

To check for slack, turn off the treadmill and try to lift the belt off the deck.

It must be tightened if it moves more than a couple of inches. If you tighten it and it’s still slipping, that’s your cue that a new belt is in order.

How to Replace a Treadmill Belt

If you’ve never replaced a treadmill belt before, don’t worry—it’s not as intimidating as it seems.

First, ensure you get the right belt for your machine.  Remember that when choosing a new treadmill belt, sizes vary from treadmill to treadmill.

The belts aren’t universal, so it’s not easy to be sure that a belt you found on Amazon was made for your specific treadmill model.

So please don’t experiment with a generic belt, even if you feel tempted because of the cheaper price.

Instead, check your user’s manual (or contact the manufacturer), find the exact model number of your treadmill, and get a belt specifically made for that model.

Most treadmill belts can be easily removed and installed, but you should always follow the instructions in your owner’s manual before you get started. That way, you’ll have a rough idea of what’s in store.

When I finally accepted that my belt was toast, I went on Amazon, ordered the replacement, and got to work. I’m not handy, so I also had YouTube open, just in case. It turns out that with the right tools and a little patience, it wasn’t as hard as I had expected.

Let’s get to it. I’ll also share some YouTube tutorials for visual learners!

Tools You’ll Need:

• Screwdriver
• Wrench
• Pliers
• Marker (to help with alignment)
• A second set of hands (seriously, this is way easier with help)

Steps to Replace the Belt:

1. Unplug the treadmill: Just trust me, turn it off completely so nothing goes haywire while working on it.
2. Loosen the belt: Use the bolts at the back to loosen the belt enough to fit your hand under it.
3. Remove the old belt: Lift the deck and have someone help slide off the old belt.
4. Install the new belt: This part was trickier than I thought. I had trouble keeping the new belt centered but finally aligned it after some trial and error with the rear roller bolts.
5. Reassemble: Tighten everything back up, ensuring the belt sits right in the middle. You might need to adjust the deck a little to get everything aligned.
6. Test it: Plug the treadmill back in and start it at a slow speed. Gradually increase it to ensure the belt is running smoothly and isn’t slipping.

How Much Does a Treadmill Belt Replacement Cost?

Again, I don’t have the exact answer because this will depend on the size of the belt, whether a 20″ x 55″ or 20″ x 60″, as well as your treadmill model.

But most belts can cost anywhere from $50 to $200. If you hire someone to do it for you, expect to pay another $100 to $150 in labor, which brings the total to $150 to $400. If your treadmill is still under warranty, check that first—you might be able to get the belt replaced for free.

Regular Cleaning and Lubrication: Lessons Learned

Before this whole fiasco, I never bothered cleaning or lubricating my treadmill.

Now, I clean it after every run and lubricate the belt every few months. It’s wild how much better the treadmill runs and how much longer the belt lasts with just a little maintenance. I’m not skipping those steps anymore.

When to Call a Pro

I almost threw in the towel when I couldn’t align the belt properly, but I stuck it out and got it done.

If you’re having motor issues or the alignment drives you crazy, don’t be afraid to call in a pro. It’s better to get it fixed properly than to risk messing up your machine (or hurting yourself).

Further Reading

For more in-depth information on treadmill maintenance and care, here are some additional resources:

• Runner’s World: “How to Maintain Your Treadmill” – Link
• Fitness Blender: “Treadmill Maintenance: Tips and Tricks” – Link
• Consumer Reports: “Treadmill Buying Guide” – Link
• LifeSpan Fitness: “Preventive Maintenance for Treadmills” – Link

Join the Conversation: Share Your Treadmill Maintenance Experiences!

Maintaining your treadmill is crucial for ensuring it stays in great working condition, and your insights can help others in the community. I’d love to hear from you!

• Share Your Experience: Have you replaced a treadmill belt before? What challenges did you face, and what tips do you have for others? Whether you’ve handled the maintenance yourself or sought professional help, your stories are valuable!
• Questions Welcome: If you have questions about treadmill maintenance, belt replacement, or even general treadmill care, leave them in the comments below. Let’s support each other in keeping our equipment in top shape!