So, you’ve got those new knee joints, and the runner’s itch is just too hard to resist. But here’s the deal: running, despite our love for it, is a high-impact exercise per excellence. And after a knee replacement surgery, you’ve got precious new joints that deserve some TLC.

For a long time, doctors were waving the caution flag, warning against hitting the pavement post TKR (Total Knee Replacement). The fear? The high-impact nature of running could wreak havoc on those freshly minted joints.

This left many former devout runners torn between their love for running and the fear of undoing the surgical magic.

In this article, we’ll peel back the layers to explore the pros and cons of lacing up those running shoes after knee surgery.

Now, a little disclaimer—we’re not playing doctor here. I’m not a medical pro, nor have I undergone any knee surgery. This topic, however, hits close to home for me due to my family’s history of knee arthritis. So, please, consider this a friendly chat rather than medical advice, and always consult a pro when it comes to everything related to health and well-being.

What is Knee Replacement Surgery?

Knee replacement surgery, also known as total knee replacement (TKR) or knee arthroplasty, is a surgical procedure that involves replacing the damaged or diseased parts of the knee joint with artificial components. This procedure is typically performed to relieve pain, improve knee function, and enhance the quality of life for individuals with severe knee joint problems. Here’s an overview of knee replacement surgery:

Indications:

Knee replacement surgery is commonly recommended for individuals who have:

• Osteoarthritis: The most common reason for knee replacement, osteoarthritis is a degenerative joint disease characterized by the breakdown of the knee’s cartilage.
• Rheumatoid Arthritis: An autoimmune disease that causes inflammation and damage to the knee joint.
• Traumatic Injury: Severe knee injuries or fractures that result in irreversible damage to the joint.
• Other Degenerative Conditions: Conditions such as avascular necrosis, in which the bone loses its blood supply, can lead to joint deterioration.

Surgical Procedure:

During knee replacement surgery, the orthopedic surgeon makes an incision over the knee joint and removes the damaged cartilage and bone. The ends of the thigh bone (femur) and shin bone (tibia) are then reshaped to accommodate the artificial components. For those recovering from a knee replacement and looking to resume activities like running, it’s crucial to consult with a specialist who understands related issues, such as treatment options in Dallas shoulder fracture cases.

Prosthetic Components:

The prosthetic components used in knee replacement surgery typically consist of:

• A metal femoral component: This covers the end of the thigh bone.
• A metal tibial component: This covers the top of the shin bone.
• A plastic spacer: Placed between the metal components to provide smooth movement.
• Sometimes, a patellar component:  If the back surface of the kneecap is also damaged, a plastic button may be used to resurface it.

Types of Knee Replacement:

There are different types of knee replacement surgeries, including partial knee replacement (replacing only a portion of the knee joint) and total knee replacement (replacing the entire knee joint). The choice of procedure depends on the extent of knee damage.

Recovery:

After surgery, patients typically undergo physical therapy to regain strength, flexibility, and mobility in the knee. Full recovery can take several months, with most patients experiencing significant pain relief and improved joint function.

Risks:

While knee replacement surgery is generally considered safe, it is not without risks. Potential complications may include infection, blood clots, implant loosening, nerve or blood vessel injury, and persistent pain.

Benefits:

Knee replacement surgery can provide significant pain relief, improve mobility, enhance the ability to perform daily activities, and enhance the overall quality of life for individuals with debilitating knee joint conditions.

Longevity of Prosthetics:

The artificial components used in knee replacement surgery have a lifespan typically ranging from 10 to 20 years or more. Revision surgery may be required when the prosthetic components wear out or become loose.

Does Running Cause Osteoarthritis?

Alright, folks, let’s tackle a common question: Does running lead to arthritis? Well, I’ve covered this before, but it’s worth repeating – running all by itself doesn’t give you arthritis. Yep, that’s right!

In fact, the research has your back on this one. No, there’s no secret conspiracy between your running shoes and arthritis. They’re just not best buds.

But wait, here’s the cool part – some studies even suggest that running might be your joint’s superhero. It could help keep those pesky inflammatory processes, which are like the villains of the joint world, in check.

Now, here’s the deal with your knee joints. They’re like superheroes, too, built to last you a lifetime or even two. But, and it’s a big but, if you’re putting them through some crazy stuff, like running with a funky form or overdoing it without proper rest, they might start showing signs of wear and tear.

Additional resource – Running with arthritis 

When Surgery is The Way?

Now, when you’re dealing with arthritis, your doctor’s first move is usually to try out the more conservative, non-invasive treatments. You know, stuff like anti-inflammatory meds, gentle exercises, maybe some yoga or stretching – all the good stuff.

But here’s the deal – when things take a nosedive, and your joint starts feeling like a rusty old door hinge, surgery might be your knight in shining armor. Especially if your joint has hit rock bottom, going bone-on-bone.

Early on, you’ve got options to fix, restore, or even replace the damaged tissues, like the articular cartilage, ACL, and meniscus. It’s like giving your joint a new lease on life!

How long Will A Knee Replacement Last?

Well, there’s no one-size-fits-all answer to that. It really depends on the individual. But generally speaking, those knee implants can go strong for about 15 to 20 years for most folks. Not too shabby, right?

Can You Run After Knee Replacement?

Well, technically, yes, you can hit the pavement or trails after TKR – but there’s a catch. It’s a decision that should be made with care, and it’s not the right move for everyone.

Before you lace up your running shoes, you’ve got some homework to do. You need to weigh the pros and cons of running post-surgery, and that means having a heart-to-heart with your doctor. They’ll help you map out all the possible scenarios and guide you toward the best choice.

Deciding whether it’s time to get back on the running track after knee surgery isn’t a one-size-fits-all decision. It’s all about a personalized approach between you and your doctor. So, whether you’re chasing that runner’s high or just aiming for a leisurely jog, make sure you’re on the right path for your unique situation.

The Research

Now, here’s the tricky part: there’s not a ton of scientific research out there on the impact of high-stress exercises like running on artificial knees. And what’s available is often outdated, unable to keep up with the leaps in materials and surgical techniques.

This lack of research also means we’re in the dark about a lot of things when it comes to exercise post-knee replacement. Questions like how long and how often you can safely run or if running is even a viable option after the surgery remain largely unanswered.

One reason for this gap is that researchers can’t just randomly assign patients to run after knee surgery while others stick to walking, which is the more traditional protocol for scientific testing. Instead, much of the research on this topic is retrospective. It relies on post-surgery patients to report on their own experiences with exercise after the procedure.

What makes things even more complicated is that many of the guidelines we have are anecdotal, coming from runners who’ve had the surgery themselves.

So, if you’re a passionate runner considering whether or not to hit the road after knee replacement surgery, keep in mind the lack of concrete scientific evidence. It’s a decision that requires careful thought and consultation with your healthcare team.

For more on the research, check the following resources:

• Effect of knee arthroplasty on sports participation and activity levels
• Endurance sports after total knee replacement: A biomechanical investigation
• Does hip or knee joint replacement decrease the chances to complete an ultra-trail race?
• A randomized trial to compare exercise treatment methods for patients after total knee replacement: protocol paper
• Return to sport post-knee arthroplasty
• Can you run after a knee replacement?

The Factors To Consider

Here are some factors to consider:

Your Age

Your age is a significant factor when it comes to deciding whether or not to return to running after knee replacement surgery. As you get older, your overall health and fitness level may play a role in whether running is a suitable option for you. It’s essential to take into account your age and consult with your healthcare team to determine what forms of exercise are more age-appropriate and safe.

Accept The risk

Just like with any other activity, it’s important to understand that running or engaging in any weight-bearing exercise after knee replacement surgery does carry some risk. There’s a chance that you could damage the artificial implant or cause it to become loose. In such cases, you might need corrective surgery or even a replacement, which means undergoing another operation.

Consult Your Doctor

If you’re still enthusiastic about the idea of running after knee replacement surgery, it’s crucial to have a thorough discussion with your doctor. They can provide you with valuable insights into your specific situation, the type of implant you have, and what research on wear testing has revealed about it.

Keep in mind that over time, knee implants will naturally wear out to some extent, regardless of your activities. Your goal should be to minimize the wear and tear on the implant throughout the rest of your life, if possible, to avoid needing another surgery to replace the replacement.

Consider this: at 55 years old, you may have another 20 to 30 years ahead of you, and it’s a wise decision to try to avoid the need for additional surgeries during that time.

The good news is that you have alternative options for improving your cardiovascular fitness without putting as much load on the new joint. Walking and engaging in other lower-impact exercises can be effective ways to stay active while being gentler on your knee replacement. This approach can potentially add more years of comfortable joint function, which is definitely a positive outcome to aim for.

Additional Resource – Here’s how to use KT Tape for runners’ knee.

Recovering From Knee Surgery

Recovering from knee replacement surgery is a significant undertaking, and if your goal is to eventually return to running, you should be prepared for a longer recovery period with dedicated effort.

Here’s a general timeline of recovery milestones:

• Three weeks post-surgery: You should be able to walk for more than 10 minutes at a time without assistance. You might still need some help from a physical therapist during this stage.
• Six weeks post-surgery: You might receive clearance from your doctor to resume driving between weeks 4 and 6, depending on your progress and comfort.
• Three months post-surgery: Most physical therapy programs last up to three months. By this point, you should be able to walk for longer distances, potentially covering a few blocks. You might also be ready to introduce exercises like swimming and cycling into your routine.
• One year post-surgery: Recovery continues over the course of a full year following knee replacement surgery. By this point, your knee should have regained its full strength.

Additional resource – Knee brace for knee pain

Can You Run After Knee Replacement Surgery? – Conclusion

As a runner recovering from TKR, you should be in no haste to return to the sport. Instead, you should weigh all the pros and cons to determine if it is the right thing to be doing in the first place.

Becoming an online personal trainer is a great way to help people achieve their fitness goals, and it can also be a lucrative business venture. However, there are several things you need to do in order to build a successful online personal training business. *

When starting a career it is important to know what you’re getting yourself into. In this article, we will discuss some of the most important steps you need to take in order to get started.

Get The Right Certification

In order to be a personal trainer, you will need to get a certification from an accredited institution. It is also possible that the state where you live requires certification as well. This is for your safety and those who entrust you with their health and fitness goals. 

There are several reputable institutions out there, all of which should provide competent training and certification.

An online personal trainer must make sure they receive the proper education in order to create the programs necessary for their clients. The best way to set yourself up for success is to get certified by an institution that provides its students with information about online personal training and how it works. This will ensure that you have the knowledge necessary in order to get your business off the ground and become successful.

Build A Website And Social Media Accounts

In this day and age, you need to have a website in order for your business to succeed. Professionals now expect to receive the information they are looking for online. A good site will provide potential clients with all the information they need about you and your services.  Fortunately, even if you have no experience of website building, there are resources out there like the createwpsite YouTube channel to help guide you throughout the process so that the end result is something you can really be pleased with.

You should also have social media accounts that people can visit in order to learn more about you and follow you. Having an Instagram and Facebook account is crucial for personal trainers because it allows them to reach out to their clients and potential clients on a more personal level. It also gives people the opportunity to view pictures of you and your services, before and after pictures, videos about your business, and read testimonials from past clients.

Build Online Training Programs

You need to have training programs that people can purchase in order for them to see real results. You should also offer free resources that will allow people to learn more about the things you’re teaching. It is important that these resources are high-quality and your website is easy enough for anyone to use, even those who are not very tech-savvy. People who visit your site for the first time should be guided through it with ease, so you need to make sure you get input from other people on how they would find your site if they were looking for fitness information.

Your content needs to be useful and engaging, otherwise, you won’t build a loyal following. This will help to grow your business over time because people will recommend your site to their friends and family. Make sure to put some effort into each training video you make because it will be more likely to succeed.

And don’t forget about the most important part of your program: nutrition. You’ll need to build high-quality meals into your training programs in order for your clients to see success. You can use a tool like My PT Hub’s Nutrition Software to make this task much easier.

Create A Marketing Plan And Budget

As a personal trainer, it’s important that you create a marketing plan for yourself in order to help grow your following. You can do this by creating articles, or videos for YouTube, sharing content on social media sites like Facebook and Instagram, offering free resources through your site, having a blog, and attending fitness events. Once you have an idea of how much money you can afford to spend on marketing each month, create a budget so you know what you can do in order to successfully grow your following.

Hiring a marketing agency might be a good idea, especially if you have no idea where to start. You will typically get the most bang for your buck with an agency because they know how to market online and get results. Make sure that any marketing agency you hire has worked with trainers before so they know what works best when it comes to growing your business.

Its crucial for a personal trainer to have a professional-looking site that provides potential clients with all the information they need about you and your services. Your content needs to be useful and engaging in order to build a loyal following. The tips we’ve provided should help get you started on the right path. Follow this guide to learn how to become a personal trainer in order to grow your following, enjoy success, and help clients with their fitness goals. Good luck with your new business!

Looking to start running at 50? Then you’re in the right place.

Here’s the truth.

Beginning a running program in your 50s or later can feel scary and overwhelming, whether you’re starting for the first time or going back to the sports after a long time.

But here’s the truth. Logging the miles isn’t just for young people or those in already good shape.

You can start running pretty much at any age. All it takes is patience, motivation, and commitment to the right running plan.

Although common training guidelines apply to everyone, your age is one of the most important elements to consider when you’re aiming to start running past 50.

In this article, I’ll share with you my top tips on how to get started running when you’re over 50.

In this article, I’ll cover:

• How to prepare
• How to plan your runs
• What to expect
• How to prevent injury as an older runner
• The benefits of running for people over 50
• How to take the first few steps
• How to prevent injury
• What to do before going for your first run
• And so much more.

Is it Too Late To Start Running When you’re Past 50?

No. Age isn’t a barrier—unless you allow it. Yes, running at 50 is possible.

Running, and exercise, in general, is something you can get into regardless of your age—as long as you follow some rules (don’t worry, I’ll get on to the rules later).

The truth is, running has a lot to offer, especially as you get older.

Sure, you might need to take a few more precautions than, let’s say, someone in their 20s, but age doesn’t bar you from logging the miles. I can assure you.

The Benefits of Running For People Over 50

The truth is, as you get older, and especially as you reach your middle age, adopting an active lifestyle is key. Running is one of the best ways to do that.

What’s more?

Master runners, technically runners over the age of 40, are the fastest-growing age group in the running world.

Don’t take my word for it. One research examined The New York Marathon runners between 1980 and 2009 and reported that the percentage of masters runners drastically increased while the number of finishers under 40 is on the decline.

In other words, older people tend to get into the sport.

It’s also not too late to achieve the physical process. Research out of Frontiers in Physiology revealed that runners who picked up the sport in their 50s were able to get as fit and fast as their peers who had been around the running block since a younger age.

I can go on and on, but you get the picture. If you’re over 50, there’s still time for you to reach out to those and head out to the trails.

I know. I know. It’s easier said than done. Running might seem devastating if you haven’t run in a long time or are trying it for the first time. But I can assure you it’s possible, especially once you implement the strategies shared below.

Let’s get to them.

Note – Learn more about the history of running here.

How To Start Running at 50

Without further ado, here are guidelines you need to get started running at 50 or older.

Check With your Doctor

If you’re really out of shape or haven’t exercised in a long while, it’s a good idea to get checked first before you lace up your running shoes.

This is especially the case when you’re over 50 and have lived a sedentary lifestyle or suffer any chronic health conditions. Osteoporosis, for instance, may limit your running ability.

Even if you’re already in great shape, get the stamp of approval first. Then, if you’re going to err, at least err on the side of caution.

During the visit, discuss your plans and goals and look into any health concerns to be wary of, such as diabetes, heart diseases, or orthopedic limitations.

Your doctor will provide a thorough physical exam with vital health information such as blood pressure, weight, heart disease,  cholesterol, etc.

Additional Resource – Why is my running not improving

Keep Your Goals Realistic

Whether you’re looking to run your first 5K, lose 20 pounds, or simply improve your endurance, it’s key to tailor your exercise program to fit your goals.

This may seem like a no-brainer, but most people who start running will sooner or later lose their motivation as training gets harder.

Although it’s true for runners of all ages, keeping your goals realistic is especially true when you’re older. Set the bar too high, and you’re setting yourself up for failure.

Even if you’re used to being a marathon runner in your 20s, you will be slower in your 50s than you were before. Unfortunately, that’s just a fact of life.

Start Small

Your first few weeks of training won’t be easy. But, even if you try to take it easy, you should expect some discomfort.

Forget about distance and speed early on.

Instead, focus on gradually improving your endurance by following the walk/run method.

In this method, you alternate between intervals of jogging and walking for 20 to 30 minutes.

A good example of a walk-run session is the following 30-minute workout:

• Start with a 5 to 10 dynamic warm-up to get your body ready.
• Then alternate jogging for two minutes and two minutes of walking. Aim to complete five rounds of each (for a total of 10 minutes jogging).
• Last up, cool down by walking for 5 to 10 minutes.

As the weeks go, add one minute to your jogging periods while reducing your walk/recovery time. By week seven or eight—depending on your current fitness level—you might be able to eliminate the walking.

Your goal should be able to run non-stop, at a conversational pace, for at least 30 minutes.

Here’s how many miles to run per week.

Add more Running

By week 9 or 10, you should be able to run straight for 30 minutes.

That’s the time for doing more challenging runs. Maybe you start increasing your running distances or adding some hills to your session.

Additional Resource – Here’s how to start running two miles a day.

Take a conservative approach when increasing your training load regardless of your age.

Any sudden, drastic increase in distance or speed will often set you up for soreness or injure that keeps you sidelined.

As a rule, follow the 10 percent rule. Do not increase your weekly mileage by more than 10 percent from one week to the next. The rest is just details.

This means that you should jump to 15 miles when your usual weekly mileage is no more than 10 miles. Instead, you’ll want to gradually work up to that, moving from 9 miles to 10, 11, and so forth.

Fartlek runs are also a good idea.

Speedwork is the last thing to add, as you’ll need a solid endurance and strength base before you start doing workouts such as sprints or hill reps.

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

Know Your Limits

Research has shown that aging takes a toll on your physiology. Cardiovascular health, muscle fibers, strength, balance, coordination—all decline the older you get.

Accept the bitter truth that our bodies inevitably decline. It’s a process that kicks off around our 30s. After that, the pace of the decline speeds up to roughly 0.7 per year all through our 40s, 50s, and 60s.

Even the best athletes experience declines in performance as early as their 40s. That’s the reason no professional athletes in their 40s—at least they’re a rare breed, which makes them the exception.

Nobody is immune.

In other words, expect to experience changes in performance as you age.

That’s why you should be aware of your limits when you start a running program.  Otherwise, you might get hurt.

Keep going when you feel you can but stop when you need to. Don’t try to bite more than you can chew—otherwise, you’ll be in trouble, and you don’t want that.

Additional Resource – Here’s how to run faster

Take More Recovery

Although training does your body good, recovery is an extremely important ingredient in your running plan.

And it’s greatly affected by age.

Although you were able to exercise daily when young, as you get older, your recovery rate won’t be as fast as it used to. Thanks to changes in blood flow, a decline in muscle and tendons, and a limited ability to manage bodily inflammation, as a runner in their 50s, you might need more rest between workouts.

This might mean running every other day while cross-training on your non-running days, doing activities such as yoga, swimming, cycling, or lifting weights.

It could also mean a day off from any type of exercise activity. It’ll be your call to make.

Here’s what to do next.

Pay attention to your body and force the miles if you’re feeling properly recovered.

You might recover the fastest when you run every other day instead of hitting the pavement every day. So I’d recommend running three or four times a week.

The hard/easy training pattern on a weekly and monthly basis.

What’s more?

You should also shoot for seven to nine hours of sleep every night, and don’t hesitate to take power naps in the afternoon as well.

Additional Resource – When it’s the best time to run

Work on Your Strength & Mobility

Just because you decided to start running doesn’t mean that other exercise routines are invalid, especially stretching and strength training.

During your non-running days, cross-train with activities such as strength training, Pilates, yoga, and swimming.

Keep in mind that you don’t need to spend endless hours in the gym to get a result. Two to three 45 to 60 minutes sessions per week are more than enough to get you stronger.

Don’t know how to get started with yoga? Check my guide here.

Don’t know how to get started with strength training? Check my guide here.

Still in the mood for more cardio?

Then choose low-impact exercises such as swimming, cycling, elliptical, rowing to supplement your miles.

Additional resources:

• Should I run Today? 
• How to Do a Run Streak

How To Start Running at 50 – The conclusion

There you’ve it. If you’re over 50 and thinking about starting a running program, then today’s post has you covered. The rest is just details.

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

Thank you for dropping by.

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