If you’re like most runners, you’ve probably finished a late-night run feeling hungry and unsure what to eat.

We want to refuel but don’t want to undo the hard work we just put in by choosing the wrong foods.

I get it; I’ve been there, rummaging through the fridge at 10 p.m., questioning if peanut butter toast is a post-run friend or foe

But here’s the good news: Eating after a night run isn’t just okay—it’s essential!

Done right, a good meal can turbocharge your recovery, amp up your performance, and gear you up for the next run.

Sounds like a good deal? Then let’s get to it.

In this guide, I’ll break down the best strategies for eating after a night run. We’ll cover why it’s important to eat post-run, what foods to go for, and what to avoid.

The Importance of Post-Run Eating

Running, especially at night, takes a toll on your energy stores. Your body uses glycogen (stored carbs) to fuel your muscles, and after a hard effort, these stores are depleted.

Plus, your muscles experience tiny tears that need protein to repair and rebuild. Skipping food after a night run? That’ll leave you fatigued the next day and can even slow your progress.

I used to skip post-run snacks, thinking I’d save calories by waiting until breakfast. But I noticed that I’d wake up feeling groggy and stiff, like my body was running on empty.

Now, I always eat something with carbs and protein after a run, and I can feel the difference—it’s like giving my muscles the “thank you” they deserve for all that hard work.

Here’s the deal: After you run, especially at night, your body needs two main things—carbohydrates to replenish glycogen and protein to repair and rebuild muscles.

I know I’m repeating myself, but missing that key recovery window can drag down your energy and your progress.

I cannot emphasize this enough.

When To Eat After a Night Run

After cooling down, aim to grab a bite within 30 to 45 minutes.. This is when your body is most receptive to absorbing nutrients to replenish glycogen and start muscle repair.

I know what you’re thinking—it’s late, you’re tired, and a full meal might feel overwhelming.

No worries!

A simple snack with carbs and protein does the trick. One of my go-to’s is a banana with almond butter or a quick smoothie with protein powder, spinach, and berries. Quick, easy, and effective!

So, what should you eat to refuel effectively after a night run? The key is to focus on a balance of carbohydrates and protein. Here’s why:

• Carbs help restore the glycogen (energy) you use during exercise.
• Protein aids in repairing and rebuilding the muscle fibers that were stressed during your workout.

A good rule of thumb is to aim for a 3:1 ratio of carbs to protein in your post-run snack or meal. This ensures you’re giving your body the right fuel to recover.

One of my favorite post-run meals is brown rice with grilled chicken and veggies. It’s simple, filling, and gives me the carbs and protein I need to recover. I also love having sweet potatoes—they’re packed with nutrients and taste amazing with a little olive oil and sea salt.

Here are a few more light, easy-to-digest options that won’t weigh you down before bedtime:

• Banana with almond butter – A perfect combo of carbs and healthy fats.
• Greek yogurt with fruit and granola – Packed with protein and fiber-rich carbs.
• Whole-wheat toast with avocado and a boiled egg – A great mix of complex carbs and protein.
• Smoothie with spinach, berries, and protein powder – Easy to make and packed with nutrients.
• Grilled chicken or tofu with sweet potato – A balanced meal that’s filling but light enough for an evening.

The goal is to provide your body with fuel that helps it recover without being too heavy before bedtime. And don’t worry—you don’t need to prepare a gourmet meal every time!

Carbs: 

Post-run, go for complex carbs; they’re your best bet. Packed with fiber, complex carbs help keep your metabolism steady, boost digestion, and even promote better sleep

Good sources of complex carbs include:

• Brown rice
• Sweet potatoes
• Whole-wheat pasta
• Quinoa
• Oats
• Vegetables (broccoli, spinach, carrots)

What Not To Eat After Running At Night

While it’s important to refuel after a run, you’ll want to avoid certain types of foods—especially if you’re eating late at night. Although white bread and sugary snacks give you a quick hit of energy, they don’t really help with long-term recovery

Here’s what to avoid at night:

• White bread or pasta – These refined carbs are digested quickly and can cause your blood sugar to spike.
• Sugary snacks (cookies, candy, etc.) – They may seem tempting, but they don’t offer much in terms of recovery fuel.
• Fried or greasy foods – Harder to digest, which can interfere with your recovery and sleep.
• Alcohol – While a post-run beer might sound appealing, alcohol can dehydrate you and slow down your recovery.

Experiment with Foods and Listen to Your Body

Finding the best post-run fuel is a personal journey. Your body’s needs might differ from someone else’s, so it’s important to discover what works best for you. Here’s how to start experimenting and tuning into your body’s cues.

Experiment with Foods

Every runner’s body responds differently to certain foods, so trying out new options can help you fine-tune your post-run nutrition.

• Keep a Food Journal: Track what you eat after each run and note how you feel in the hours or days afterward. Are you recovering well? Are you feeling energized or sluggish? These insights can guide you in building a routine that best supports your performance.
• Try New Recipes: Mixing up your post-run meals can keep things exciting and help you discover new favorites. For a refreshing recovery drink, try a smoothie with protein powder, spinach, and berries. It’s packed with protein, antioxidants, and natural carbs to kickstart your recovery.

Listen to Your Body

After a run, tuning into your body’s hunger and recovery signals is key to giving it what it truly needs.

• Check Your Hunger Cues: If you’re not feeling very hungry, don’t force a big meal. Opt for something light, like a yogurt or a handful of nuts, to satisfy your body without overwhelming it.
• Incorporate Post-Run Stretching: As you’re preparing your snack or meal, take a few minutes to do some gentle stretches. Stretching after a run helps your muscles transition into recovery mode, reduces stiffness, and promotes relaxation.

Final Thoughts: 

Bottom line, refueling after a night run is all about striking the right balance.

Eating the right mix of carbs and protein within 30 to 45 minutes of finishing your run will help your muscles recover, restore your energy, and get you ready for your next workout.

Plus, it doesn’t have to be complicated—keep it simple, and focus on whole, nutritious foods.

So, the next time you finish a run after dark, don’t skip that post-run snack. Your body will thank you for it! Please feel free to share your favorite post-run meals or snacks in the comments below. I’d love to hear what’s working for you!

Thanks for reading, and keep running strong!

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. The rest is up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

One of the main reasons we love running is that it gets us outside, breathing the fresh air and enjoying the outdoors.

But as it’s the case for most people in the developed world, the air is filled with pollution, making outdoor exercise harder than it should be.

This is especially the case if you already have chronic conditions such as diabetes, asthma, lung, or heart diseases.

Would you like to learn more about how to stay safe and healthy while running outdoor?

Then keep on reading.

In this article, I’ll be sharing a few guidelines and measures to help you reduce the danger of air pollution while running.

Sounds great?

Let’s get started.

Running In Urban Areas

Stats from the United Nations report that roughly half of the population around the world live in urban centers; the number goes up to 78 percent in the developed world.

This means that a lot of runners live in cities—and a high percentage of them are susceptible to the dire effects of poor air quality.

How Much?

The amount of polluted air hitting your lungs while logging the miles vary on many factors. These include location, season, weather, and time of the day.

Outdoor air pollution takes many forms and comes from various sources, such as :

• Motor vehicle traffic
• Wind-blown dust
• wood-burning fireplaces
• Construction
• Agricultural operations, such as clearing land and raising animals
• Power plants
• Industrial facilities
• oil refineries
• factories
• wildfires
• Dry bushes.

When running in a polluted environment, your lungs take in all the air polluted air, then transfer it onto your blood and cells. The moment the “polluted blood” reaches your heart, it gets pumped to the rest of your body, setting the stage for all sorts of health problems.

Let’s look at the impact of this on your body.

The Impact of Pollutants on Your Body

Research has found an undeniable link between breathing carbon-monoxide-rich air and a higher risk for a plethora of health conditions, such as

• Exacerbating Asthma and any allergic reactions
• Inflamed lungs
• Increase heart attack risk
• Cancer
• Obstructive pulmonary disease.
• Stroke

Air pollution is especially problematic for people with medical conditions.

For example, diesel exhaust can trigger an asthma attack. Other pollutants, such as smog, can be detrimental to the cardiovascular system and can even lead to cancer.

Additional resource – Vitamin D for runners

Is It The Same For Running in Polluted Environments?

If you have never felt the effects of car traffic when running, then you are either super lucky or haven’t paid attention. These pollutant effects include runny nose, coughing fits, headaches, irritation to the throat and eyes—to name a few.

Most research has shown that people who regularly exercise in areas or on days with high pollution levels are more prone to health conditions than the general population.

That’s not the whole story.

Research has reported for years that air pollution can kink athletic performance and even put your health at risk. Experienced intense fatigue instead of fresh after a workout? That’s one of the early signs.

Air pollution can directly affect your performance. Research that looked into the impact of air pollution on marathon performance found that every increase of 10 mg per cubic meter of PM10 air pollution can lower marathon performance by up to 1.4 percent.

Another review published in the November Issue of Sports Medicine has also suggested that working out in polluted air may undo some of the positive gains of exercise.

And it’s not just your performance; your health is also at risk.

Research out of the European Heart Journal examined roughly one million active adults to study the effects of air pollution and exercise in active subjects.

The researchers specifically checked for the risk for cardiovascular disease.

In the end, they reported that excessive exposure to high levels of pollution while exercise can drastically (and negatively) impact cardiovascular health.

There’s actually a physiological reason why runners are at higher risk for health conditions than sedentary individuals.

Additional resource – Your guide to runners cough

Why Are Runners At More Risk?

When running, you’re inhaling more air than you do when you’re at rest. You’re also breathing the air deeply into your lungs in order to deliver more oxygen to your working muscles.

Research has shown that running for three hours at an easy pace (or 70 percent of one’s VO2 Max),  you might inhale as much air as someone in a sedentary state over a period of two days. That’s quite a lot.

In fact, as a runner, you might be taking in as much as 20 times more air than a person at rest. 

And as you can tell, the more toxic air you breathe in, the more of those tiny pollution particles that get into your body, too.

What’s more?

As a runner, you might typically breathe in most of the air through your mouth, especially if you are pushing the pace. Breathing this way bypasses the natural filter of the nose.

All that being said, runners typically suffer from fewer chronic conditions than individuals who do not exercise and live in polluted cities.

At the end of the day, it’s better to be a runner living in an urban area than not to run at all.

How to Prevent

By now, you should be well aware of the negative effects that exercising in polluted areas has both on your performance and health.

But by no means should this dissuade you from pursuing your running goals.

Here are some of the measures to take in order to protect yourself from the polluted air and make the most out of your workouts.

Additional resource – running with asthma

Know The Conditions

Check the local air quality ratings and warnings before you head out.

Most major television news stations will share these ratings and warnings as a segment of the weather forecast.

You can also use an online tool to help you find information about your city’s pollution control agencies. Plenty of online resources provide information about air quality from reliable organizations, such as the Environmental Protection Agency.

In fact, if you simply type “air quality” and the name of your state, country, or city in google, you’ll be two clicks away from an official governmental agency that tracks and reports pollution levels in your area.

When the air quality index is over 150 (100 if you have any type of breathing issues), exercise indoor, or pay attention to any symptoms such as coughing, shortness of breathing, or throat irritation while logging the miles.

You should also pay attention to any temporary event that might put you at risks, such as wildfire, controlled burns, and chemical spills.

Additional resource – How to run in the city

Plan Your Route

One of the biggest air pollution factors that you have some control over is location.

Sure, hitting the trails away from sources of pollution is great, but it’s still possible to drastically lower your exposure to pollutants in urban regions as well.

Typically smoke particles are the highest within a quarter of a mile of main roads and industrial zones.

The good news is pollution levels dip drastically just a few hundred meters from a busy road, so choose local paths, or preferably trails, away from all the traffic.

For example, flat areas or hilltops tend to have lower levels of pollution in the surface air than lower-lying valleys.

Make it a rule to avoid congested roadways, especially if you often run alongside roadways where combustion compounds are the highest.

Have to run in the middle of the city? Plan a running route that keeps away at least 500 yards from large, stoplight-controlled intersections and major highways where congestion typically occurs.

Additional resource – Prevent Acid Reflux While running

Time Your Runs

When it comes to air quality, there are typically times of the day that are better or worse for your health, especially if thermal inversions are involved.

In general, pollution levels reach their peak around rush hour (typically midday), so you’re better off logging your miles early or late in the evening.

By running during rush hour, you achieve nothing but increase your exposure to polluted particles.

The season also matters

In the cold season, pollution is highest in the morning as it builds up overnight. But in the summer it is highest in the evening.

Run In Greener Spaces

Run in a park or a less-busy neighborhood with tree coverage, if possible.

Green spaces, especially when they have plenty of trees and vegetation, are ideal venues to log in the miles.

Plants, such as trees and other vegetation, absorb pollutant and release oxygen in the atmosphere, making green spaces, such as parks ideal for outdoor running.

Eat Antioxidants     

Diet also matters in your fight against pollution.

Adding plenty of antioxidant-rich foods into your diet can help your body get rid of toxic substances picked up from pollution.

Great sources of vitamins C & E foods such as green-leafy veggies and fruits contain lots of antioxidants and should be a part of your nutrition plan whether you’re exercise when the air quality is poor or not.

Yes, they’re that important.

Some of the healthiest choices include:

• Broccoli
• Bell peppers
• Tomatoes
• Berries
• Oranges
• Nuts
• Seeds

What’s more?

Remember to drink plenty of water, too. Water is a great diluter and detoxifier, too.

Use A Mask

If you can’t help but run in high pollution, wear a mask.

As I explained earlier, the harder and faster you run, the deeper you’ll breathe. This means you’ll take in drastically more toxic particles than some just out for a walk.

A good mask, such as an N-95 mask that has a one-way valve, will help filter some of the air you inhale but not the air you breathe out.

A proper N-95 mask can filter roughly 95 percent of particulate, or PM 2.5 matter, whereas an N-99 one may filter out up to 99 percent of the bad stuff.

Keep in mind that higher-end masks make breathing much more difficult, which can make running much more challenging.

Additional resource –  Running Safely when the sun is out

Train Indoor

When everything else fails, move your run indoors and give your lungs a break.

Keep in mind that often Indoor Air Quality (IAQ) can be worse than outdoor air quality. This mediocre air quality can take a toll on your health, even if you work out at a gym or at home.

For the highest air quality, exercise somewhere with a high-performance air purifier whenever possible.

Be More Careful

There are some runners who are more likely to experience a stronger reaction to air pollution and smoke.

Get the green light from your doctor if you have any of the following applies to you

• Have asthma or other respiratory illness
• Have lung disease or heart disease
• You are pregnant
• You‘re over 50

How to Run Safely in Polluted Areas – Conclusion

After reading this, you might be wondering if it’s worth running in low-quality air. I mean, exercise is meant to improve your health, not the other way around.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

If you’re reading this, you likely enjoy drinking alcohol, especially after a hard run.

And from the looks of it, why not. Alcohol is relaxing, calming, and a lot of fun.

Here the thing though.

Whether you run to stay fit or train for a race, it’s key to understand the impact that alcohol has on your performance, fitness, and overall health.

So, where does one draw the line?

Fret no more.

In today’s article, I’ll delve a little deeper into the effects of alcohol on running performance and recovery.

Sounds great?

Let’s get started.

What is Alcohol?

Whether you choose to have a beer, a glass of wine, or a shot of your favorite spirit—all of which contain alcohol, thus, have an effect on your body.

But first things first, let’s explain what alcohol actually is.

When people talk about alcohol, they usually refer to the substance found in beer, wine, and spirits.

More specifically, alcoholic drinks contain ethanol, which is a type of chemical substance produced by the fermentation of fruits, grains, and other sources of sugar.

The Production Process

To make alcohol, grains, vegetables, or fruits are put through a process called fermentation.

During this, bacteria or yeast react to the sugars in food, which, in turn, releases ethanol and carbon dioxide. This is why the longer the fermentation, the stronger the booze.

Stronger booze undergoes a process known as distillation, in which a portion of the water is pulled out, leaving a more potent concentration of alcohol and flavor with better aftermath.

The drink alcohol punch depends on how long it is left to ferment.

For example, vodka is produced from the sugar in potatoes, and wine is made from the sugar in grapes.

The Impact Of Alcohol

Alcohol is one of the most popular psychoactive substances in the world. It can influence both your physical and mental state.

When you drink alcohol, your liver will do most of the legwork to break down the booze into acidic acid.

Once the alcohol reaches your bloodstream through your stomach, it will find its way to virtually every organ in your body, especially your brain.

In there, alcohol impairs activity between your nerve cells and your brain’s pleasure pathways. This often will make you feel more relaxed, but it impacts consciousness, reduces inhibitions, compromises judgment.

I can go on and on, but if you have ever had more alcohol than you should, then you know what I’m talking about.

What’s more?

Keep in mind that alcohol has a varying effect on different people.

Your blood alcohol content, BAC, depends on your gender, size, and age.

Other variables that impact how booze affects our body include

• Emotional state
• Personality type
• Past experience and history with alcohol
• Diet habits and stomach content
• Present mood
• Environment
• Stress level
• And so much more

Is Alcohol A Drug

While it might not be the first thing to cross your mind, alcohol is actually a drug in the shape of a liquid. That’s why there is a term alcohol abuse, just drug abuse.

In essence, booze is a psychoactive, mind-altering substance that impacts the way we feel, think, and behave.

While drinking alcohol may make you feel relaxed, the stuff is actually a depressant drug that slows down—or depresses—several parts of your brain as well as your central nervous system.

This, in turn, hinders the delivery of messages traveling between your brain and body, which, impacts the way you think, feel, and behave—Engaging in running, operating machinery, or anything that requires motor functions is never a good idea under the influence.

How Much Alcohol In Your Drink

Not all alcoholic drinks are made equal—some are actually stronger—as in having a high concentration of alcohol—than others. Keep in mind that the virgin not always the loser when it comes to alcohol.

Different types of alcoholic drinks have various amounts of alcohol content.

As a matter of fact, the volume of the fluid in your can, glass, or bottle doesn’t inherently match the amount of alcohol in a specific drink.

For example, fermented drinks, such as beer and wine, may pack in from 2 percent to 20 percent alcohol. However, liquor, or distilled drinks, contain from 30 to 60 percent or more alcohol.

Here’s the general breakdown of alcohol content in common drinks

• Beer – 2 to 6% alcohol
• Cider – 4 to 8% alcohol
• Unfortified Wine – 10 to 16% alcohol
• Fortified wine — 15 to 25% alcohol
• Liqueurs – 15% alcohol
• Rum – 40% alcohol or more
• Brandy – 40% alcohol or more
• Tequila – 40 to 50 % alcohol or more
• Gin – 40 to 50 % alcohol
• Whiskey – 40 to 50 % alcohol
• Vodka – 40 to 50 % alcohol

The Good Side of Alcohol

As you can already tell, alcohol is not all bad—especially when consumed  in moderation.

If you’re a light drinker and you take care of yourself, chances are you can keep on drinking alcohol as long as you do it responsibly—this means keeping your intake moderate.

But what moderate actually means?

According to the Mayo Clinic, moderate intake is anywhere up to two drinks for men and one drink for women.

In the US, the standard one drink packs in roughly 14 grams of pure alcohol, which can be found in

• 12 ounces of beer (355 milliliters)
• Five ounces of wine(148 milliliters)
• 5 ounces of distilled spirits. (44 milliliters)

Plenty of research has reported that keeping your alcohol intake moderate may offer health benefits.

For example, the American Heart Associating (AHA) reported that drinking a 5-ounce glass of wine every day may positively impact good (HDL) cholesterol levels.

1. Dehydration

One of the most detrimental effects of alcohol on exercise capacity comes down to dehydration.

Technically, alcohol is a diuretic.

This means the more alcohol you have, the more water is being released from your body through urination, which can lead to dehydration.

In fact, you can lose up to 3 percent of body weight in fluids within three to four hours of alcohol intake, which can be really problematic in the hot season.

Your kidneys are in charge of much water is allowed to stay in your body.

When these water levels exceed a specific amount, your kidneys begin eliminating the excess. This process is initiated by the brain through the release of Vasopressin, a hormone that signals the kidneys to stop dumping.

Therefore, your muscles will be receiving less oxygen and nutrients, so they’re going to get tired much faster.

What’s more?

When you’re in a dehydrated state, you’re prone to muscle cramps, strain, fatigue, and other issues.

2. Alcohol and Brain Function

One of the most dangerous side effects of excessive alcohol on your brain and nervous system function.

Liquor impairs your balance, motor skills, hand-eye coordination, and reaction time, decision making, which, in turn, compromises performance and increases injury risk.

What’s more?

Excessive drinking also increases your risk for accidental injury. A simple trip and fall may injure you so badly that you’ll have to stop training for days, even weeks, at a time.

3. Alcohol and Running Recovery

The main reason to avoid drinking too much alcohol boils down to its impact on your recovery

For starters, drinking in the evening, especially to excess, can negatively impact sleep. Proper sleep speeds up recovery, thus, essential to optimal athletic performance.

But since booze compromises sleep, your recovery will be slowed down.

More specifically, alcohol may affect your rapid eye movement sleep REM, which is the phase of sleep where most recovery happens.

During this stage, your immune system gets recharged so that could assist in muscle synthesis.

Secondly, long-term alcohol use may rob your body of the human growth hormone HGH, which is a chemical that plays a major role in repairing and building muscles.

In fact, research has reported that excessive boozing may decrease the secretion of the hormone by as much as 70 percent.

That’s really, really bad.

Your liver gets compromised, too.

The liver is a key detox organ that helps you recover from exercise as well as monitor blood flow.

Since excessive alcohol consumption increases blood flow, your liver will be busy regulating that instead of your body’s recovery.

That’s not the whole story when it comes to the impact of alcohol on your workout recovery.

Let’s dive a little bit deeper.

Additional resource – Can Running Help Cure Your Hangover?

4. Protein Synthesis and Muscle Growth

Having more shots than you should after a tough run can have terrible effects on muscle growth.

Not only does excessive intake affect your REM sleep and growth hormones, but it also hinders protein synthesis, the process by which amino acids are fused together to form complete proteins. This, in turn, decreases muscle growth.

Even occasional drinking may affect muscles in some individuals, research shows.

Don’t take my word for it.

According to research out of the American Journal of Physiology, Long-term alcohol use was linked to a decrease in muscle weight and lean body mass. The reason behind this boils down to the impact that alcohol has on the proteins that are in charge of muscle growth.

5. Alcohol and Nutrition

Alcohol itself contains little to no nutrients and minerals and thus not offering much in terms of nutritional value.

In fact, alcohol can go as far as to act as an ‘anti-nutrient.

Let me explain.

Alcohol also impacts your diet and how your body processes and absorbs nutrients. It impairs the normal metabolism of nutrients, vitamins, minerals, and primary fuel substances in several ways.

Some of which include:

• Limiting nutrient absorption by damaging the cells lining in the stomach and digestive tract
• Reducing the production of digestive enzymes from the pancreas
• Impairing the transfer of some nutrients into the blood
• Harming the body’s microbiome
• Limiting the conversion of B Vitamins, which are key in generating energy from carbs, protein, and fat.
• Impairing liver function, which in turn interferes with normal metabolism and storage of nutrients

6. Alcohol & Food Cravings

If you’re trying to stay healthy, you’ll want to keep your blood sugar levels stable.

However, drink more than you should, and it will impact your blood sugar level is affected. This will trigger cravings for junk food.

What’s more?

Alcohol also may trigger the release of galanin, which is a brain chemical believed to cause cravings in foods that are rich in fats.

Again, science backs this up.

According to research out of the American Journal of Clinical Nutrition, participants tend to overeat when consuming a high-fat meal and wash it down with alcoholic beverages.

That’s why if you tend to drink too much, you’re likely burning your candle at both ends—not only that you are not consuming enough nutrients, but the nutrients you do consume are not utilized well.

7. Alcohol and Weight Gain

I hate to sound like a broken record, but alcoholic drinks pack in lots of calories but offer little to no nutritional benefits. In fact, alcohol has seven calories per gram.

And all of these extra calories get stored in your body as fat, usually accumulating around the stomach area. After all, that’s why they call it beer belly.

Again, the easiest way to prevent weight gain related to drinking is to actually cut down on your alcohol intake and undoubtedly not rely on burning extra calories from alcohol through logging in more miles.

You cannot outrun a crappy diet, no matter of fast/long you go.

8. Alcohol and Injury

Last but not least, alcohol may compromise your body’s ability to recover from soreness or injury.

Alcohol is a blood vessel dilator. It, basically, causes your blood vessels to dilate and to transfer more blood to the injured area.

When you feel sore or injured, you’re supposed to ice the injured area to soothe swelling/pain and constrict the blood vessels.

Alcohol reverses this process by increasing increase blood flow to the affected region, therefore, increasing the amount of time it takes for an injury to heal.

Not only that, but booze also increases the risk of bleeding and swelling around soft tissue injuries, making the recovery period longer.

These include

• Muscles injury
• Bruises
• Sprains
• Inflammation
• Cuts

The reason?

It is believed that alcohol increases endocrine stress responses, which limits blood coagulation and prevents complete healing.

Research conducted at the National Institute of Public health confirms these findings as researchers have reported that excessive drinking negatively impacts the post-surgical healing process.

In other words, alcohol and injury are a bad combination.

What’s more?

To make things worse, alcohol may mask pain which may lead you to postpone treatment since it masks pain symptoms.

Pain serves a good function—it tells us that something is wrong. When you don’t feel it, chances are you won’t take care of your injury. This not only prolongs your healing time but may also cause further injury. And you don’t want that.

How Much Should You Drink?

Don’t get me wrong.

I’m not trying to dissuade against drinking alcohol in today’s post.

As a matter of fact, you shouldn’t completely abstain from booze to live a healthy life, but you should also pay attention to the possible downsides of excessive drinking.

As previously stated, moderate intake of the stuff is actually good. In fact, it’s ok to have a few drinks every here and there—as long as you have things under control.

So How Much is Too Much?

This a tricky question to answer.

But, based on the guideline I shared before, if you had more than one drink—in 12 ounces (355 ml) of beer, five ounces (148 ml) of wine, and 1.5 ounces (44ml) of spirits, know that you’re on your way to having more than you should.

And consequently, your running will suffer.

What’s more?

If you’re serious about performing your best before a hard session or race, then avoid drinking altogether at least the 24 hours before.

If you can’t do without the drink, then at the very least limit yourself to one or two and chase it with enough water to offset any negative impact.

What’s more?

Spread out your alcoholic drinks and drink plenty of water between each drink.

All in all, I’d recommend limiting your weekly drinking to around 14 to 16  units per week.

Running And Hangovers

Technically, hangovers are the by-product of alcohol toxicity and the impact of byproducts of fermentation called congeners that are found in most alcoholic drinks.

Here’s the truth:

A hangover will impact your running performance.

Even mild hangover symptoms, such as hypersensitivity to outside stimuli and headache, may impair your body’s ability to perform at its best.

But should you or should you not?

Again, it depends on how serious of a hangover you’re dealing with.

If it’s just a mild hangover without unbearable pain, running will be fine.

But, if you’re suffering from a serious hangover, you might also be dehydrated, which would make running a bad idea.

When you experience a hangover, you likely have felt symptoms such as :

• Soreness
• Nausea
• Headaches
• Depression
• Fatigue

I hate to sound like a broken record, but research, yet again, has found that these symptoms may decrease athletic performance and have been known to lower aerobic power by as much as 11 percent.

That’s quite a lot.

So, if you have a stubborn hangover, you’re better off not running as it can increase your injury risk and further dehydrate you.

Instead, on a morning of a hangover, focus on drinking plenty of water and consuming enough nutrients before make up your mind to go out for a run.

Conclusion

Alcohol is widely consumed around the globe by the general population—runners are no exception.

Although as a runner, you should pay special attention to the impact that alcohol has on your recovery and performance, moderate intake poses less risk than heavier drinking. So stay moderate.

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

In the meantime, thank you for dropping by.

Keep running strong

David D.

Curious about average stride length and how to increase it? Then you’ve come to the right place.

There are many things you can do to improve as a runner, and one of the most efficient ways is to improve your running technique.

One key component of running form is running stride length, but it’s often overshadowed by the debate over foot strike and which part of the foot should strike the ground first.

That’s a shame.

Whether you’re a trail runner or an ultra-marathoner, finding your ideal stride length will help keep you running strong and injury-free.

In this article, I’ll explain what stride length is all about, why it’s important, and how to examine your running form in order to improve your stride length.

What Is Running Stride Length?

Before we get into the technicalities, let’s first get some definitions out of the way.

Most runners use the terms stride and step interchangeably—I’ve done that on multiple occasions, too throughout this blog. But, technically, these stand for different things.

Stride length refers to the distance covered when you take a set of steps, one with each foot.  It’s essentially the length, width, or amplitude of the distance you cover with one running stride that includes two steps, the right and the left.

In technical terms, average stride length is the distance covered between the initial contact of your foot and the consecutive contact of that same foot.

Stride length varies from runner to runner, but most research suggests that the ideal running stride should be relatively short.

On the other hand, step length the distance you cover when you take one step.

In running terminology, step length describes the distance covered between the initial contact of the ball of the foot and the contact of the opposite foot.

That’s why in reality, a stride length is usually double the step length—assuming that the right step is roughly the same right left step. You’ll take twice as many steps per specific duration than stride. So stride frequency equals half that of step frequency.

See, it’s not rocket science.

What Is The Average Stride Length?

According to research, the average walking step length is about 2.5 feet or 30 inches. This means that the average walking stride length would be roughly 5 feet or 60 inches.

This means that for the average guy (and girl), the rough distance from the initial contact of the right heel and the initial contact of the left heel is just over 30 inches.

But these are mere generalities as there are many variables that influence average stride length, including hip joint anatomy

• Height
• Gender
• Age
• Illness
• Injury
• Terrain

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

This where the stride rate becomes more relevant in the running world.

Cadence refers to the number of your time your feet hit the ground during one minute of running and is usually expressed in steps per minute (SPM).

Surveys show that the average runner takes about 150 to 170 steps per minute, whereas elite athletes have a cadence of about 180 steps per minute or higher. The variance in stride rate boils down to elements such as fitness level, height, running technique, speed, hip strength, terrain, etc. Thus, the perfect cadence doesn’t exist.

To figure out cadence, count the number of times your right foot strikes the ground while running for 60 seconds, then multiply it by two.

The Problem with Running Stride Length

One of the most common mistakes a runner can make is overstriding, which means extending the foot too far in front of the body.

You might be doing this because you want to increase your speed, but this may wear out your muscles and joints—and let’s be real, running is already taxing enough. This often happens when your cadence is below 160.

Overstriding also causes excess vertical oscillation, which wastes energy bouncing up and down instead of moving forward.

What’s more?

It’s also harder to maintain a stride that’s too long overextended mileage as your body has to work harder to stride further. This, and I hate to sound like a broken record, wastes your energy and increases your fatigue.

The easiest way to maintain is to try to keep your foot strike under your body.

And as a rule, avoid the urge to lengthen your stride when trying to pick up the pace. Instead, take shorter strides and quick your turnover steps.

That way, you can increase speed without reaching too far forward with your feet.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

To improve speed, you’ll want to increase your cadence, pulling your foot from the ground quicker.

The shorter the time your feet are on the ground, the longer in the air, which is where forward movement occurs.

If you focus on extending or reaching forward with your leg, you’ll actually limit your speed by keeping longer on the ground.

This also forces you to wait a bit longer as your body is catching up before you take the next step. So on and so forth.

You can also work on improving your average stride length by training with a metronome.

Ideally, you should shoot for 180 steps per minute, and as you pick up the pace, so does cadence. The ideal SPM for 100-meter sprints can be as high as 230. If the metronome is too old-school, try constant upbeat music.

How To Practice the Ideal Running Stride Length

The best way is to practice it regularly by including speedwork intervals in your workout plan.

Begin by setting your metronome at 190-200, then perform short intervals, 30 to 60 seconds long, running as fast as you can while focusing on a quick leg turnover.

Take one full minute of rest between each interval, then repeat the process for 15 to 20 minutes.

There are also plenty of drills to help you get the most out of each step while running. This helps improve your muscle elasticity and joint range of movement, which, in turn, increases your speed and endurance while delaying fatigue.

Here are a few

Hops

Power Skips

Calf Hops

https://www.youtube.com/watch?v=XMQ_EmjELOQ

Intention of Falling

Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

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

In the meantime, thank you for dropping by.

Keep training strong.

Whether you’re a seasoned marathoner or just starting your running journey, one question often lingers: should you run for minutes or miles?

Well, my running friend, the answer isn’t a one-size-fits-all. It depends on various factors, including your fitness level and training objectives.

The truth is, both running for distance and running for time have their merits, and they can be valuable tools in your training toolbox.

In today’s article, we’ll explore the pros and cons of each approach, helping you decide which one aligns best with your goals. So, whether you’re chasing personal records or simply looking to enjoy your runs to the fullest, read on to make an informed choice.

Running By Time

Let’s discuss some of the benefits of running in minutes.

Ideal For Beginner

If you’ve recently taken up running or are returning after a long break, focusing on training by time instead of distance should be your primary approach to increasing your training load.

Training by duration is particularly effective for injury prevention, especially for beginners, as attempting to run too fast or cover too much distance when starting out is a common cause of overuse injuries.

Stick To Training Effort

One of the significant advantages of running based on time rather than miles is that it’s simpler to maintain an appropriate training effort.

For instance, if you plan to run for 45 minutes, it’s a fixed duration, so running faster would naturally make it more challenging. On the other hand, if you’re tracking your run by miles, you might find yourself tempted to increase your pace to finish the distance more quickly.

Easy To Schedule

Another advantage of running based on time is the ease of incorporating your workout into your daily routine. You have a clear understanding of the workout’s duration, simplifying the process of planning your runs.

For instance, if you have a hectic schedule, knowing that your run will take 30 minutes and then actually completing it can provide a sense of achievement. By doing so, you’re able to check off a significant task from your daily to-do list.

The Downsides Of Running By Duration

Of course, running by time has its share of disadvantages, and let’s delve into the primary one:

Lack of Incentive

When you run based on time, you might find yourself lacking the motivation to push your limits and improve your performance. There’s minimal incentive to push yourself to the maximum, as your run will last the same duration regardless of your speed or effort. Just like with anything else, improvement often comes when you push your body beyond its comfort zone.

Running By Distance

Now, let’s explore the benefits of running by time:

Ideal for Competitive Runners

If you’re aiming to improve your speed and reach your peak athletic performance, running by miles is the preferred method.

Don’t take my word for it.

A study conducted by Saunders et al. (2007) and published in the “European Journal of Applied Physiology” demonstrated that distance-based training, such as interval workouts based on specific distances, can lead to substantial improvements in running speed. This evidence supports the notion that training for distance can be effective in enhancing speed.

What’s more?

A study published in the “Journal of Applied Physiology” by Smith et al. (2010) found that time-based training, particularly focusing on steady-state runs, can lead to significant improvements in endurance capacity. This research suggests that running for a set duration at a consistent pace can indeed enhance endurance

Proper Pacing

Mastering the art of pacing is crucial for runners, especially when you have a specific target pace in mind. Achieving proper pacing often involves a lot of trial and error, and there are no shortcuts. The good news is that running by distance allows your body to acclimate to the actual pace required, helping you perform at your best on race day.

Race Properly

Running by distance allows you to specifically target your training for particular race distances and times, a critical aspect of racing success.

For instance, if your goal is to complete a 5K race in 25 minutes (equivalent to an 8:02-minute-per-mile pace), you can structure your training sessions accordingly:

Ten repetitions of 400 meters (equivalent to one lap around a standard track) at your target pace, with 90 to 120 seconds of recovery between each repetition.

Three repetitions of one mile in six minutes or less, with approximately 90 to 120 seconds of recovery between each repetition.

Shoe Mileage Tracking

In the running community, it’s widely recommended to replace your running shoes every 400-500 miles to maintain optimal support and cushioning.

Running by miles provides a convenient way to keep track of your shoe mileage, helping you determine precisely when it’s time to invest in a new pair of running shoes.

Here’s how to measure your running distance.

Good Fitness Indicator

By far, this is the reason I often run by distance instead of time.

By measuring my runs in miles, I can easily tell if improving or not, as it reveals a lot about my current fitness level.

For example, if you have a specific racing goal, it’s key to keep track of how many miles you’re logging each week. It also, and I hate to sound like a broken record, helps you better understand your pace per mile.

Additional resource – How To Run An 8-Minute Mile?

The Downsides Of Running By Miles

Running by distance has a few disadvantages. Here’s the main one:

Too Competitive

Running by distance does come with its share of disadvantages, with one prominent drawback being its potential to foster excessive competitiveness.

When you track your runs by miles, you may find yourself pushing your body beyond its limits, especially when striving to maintain a precise pace per mile throughout your training instead of adjusting your workout intensity as needed.

Additionally, running by distance offers less flexibility when dealing with adverse weather conditions or challenging terrains.

For example, on an exceptionally hot day or a hilly route, it may be wiser to focus on running for a duration of 30 to 45 minutes rather than fixating on covering a predetermined mileage. This approach allows for better adaptability to varying circumstances and reduces the risk of overexertion.

Minutes Vs. Miles  – The Final Verdict

When it comes to the age-old debate of training for time versus distance in running, there are merits and drawbacks to each approach. The choice ultimately depends on your individual needs and preferences.

Training for time can enhance endurance, improve running technique, and facilitate recovery. On the other hand, training for distance can boost speed, strength, motivation, and a sense of accomplishment.

A well-rounded running program often incorporates both methods to target different energy systems and goals.

Here’s a practical way to combine them effectively:

• If you’re new to running or returning after a layoff, start by running for time for the initial months or weeks to build a foundation.
• Reserve time-based running for easy or recovery days, as it allows you to focus on maintaining a comfortable pace.
• Utilize time-based runs for fartlek or tempo workouts, as it’s easier to practice pacing based on time intervals.
• When doing interval training, opt for distance-based runs, preferably on a standard track, to track specific distances and repetitions accurately.
• For trail or hill running, stick to time-based training, as these surfaces often require a more intuitive approach based on feel.
• When training for a specific race distance, such as a 5K, prioritize distance-based runs, but don’t forget to time your sessions for pacing practice.
• During long runs, particularly when increasing training load, start with time-based runs, then transition to distance-based runs once you’ve established a solid foundation.

By blending both time and distance methods strategically into your training regimen, you can effectively address a wide range of running goals and optimize your overall performance.

Time vs Distance  – The Conclusion

There you have it.

If you’re wondering whether you should track your runs in miles or minutes, today’s post should be enough to help you make the right decision. The rest is really up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Tired of your runs turning into itchy, painful ordeals? If you’re on the quest for the ultimate guide to banishing chafing while running, you’ve landed in the right place!

Chafing is the bane of many runners’ existence. If you’ve been spared its wrath, consider yourself lucky. But for the rest of us, those red, irritated, and sometimes even bleeding areas are all too familiar.

Fear not, though, because, in this article, we’re diving deep into the world of chafing. We’ll uncover what it is, what causes it, and where it loves to strike the most.

Plus, I’m dishing out expert tips on treating and preventing this pesky problem so you can get back to enjoying your runs without the discomfort.

So, are you ready to say goodbye to chafing and hello to a smoother, more enjoyable running experience?

Let’s lace up those shoes and get started!

What is Runners Chafe?

Chafing is a common issue for runners, and it occurs due to skin irritation caused by friction. This irritation can result in blisters, rashes, or raw skin, and it’s medically referred to as irritant contact dermatitis.

Chafing typically happens when there is repetitive rubbing of skin against skin or clothing-on-skin. Common areas prone to chafing in runners include the inner thighs, crotch, neck, nipples, and armpits.

As you run longer distances or in hot conditions where your body temperature rises, and you sweat more, the likelihood of experiencing chafing increases. While chafing itself is not a severe injury, it can be painful and uncomfortable, and if left untreated, it may lead to infection.

Why Do I Get Chafed While Running

Chafing tends to be more prevalent during long-distance running, but it can occur with any repetitive movement.

Several factors can either cause or contribute to chafing while running. These include:

• Poor-Fitting Clothing: Clothing that doesn’t fit well can rub against your skin, causing irritation. This includes clothing that is too tight or too loose.
• Being Overweight: Extra weight can lead to increased friction, especially in areas where skin rubs against other skin or clothing.
• Having Large Muscles: Muscular thighs or other body parts can create more friction, increasing the risk of chafing.
• Sensitive or Dry Skin: Skin that is sensitive or overly dry is more susceptible to irritation and chafing
• Hot Weather: High temperatures can lead to increased sweating, which can exacerbate chafing.
• Humidity: High humidity levels can make sweating less effective at cooling the body, increasing the likelihood of chafing.
• Excessive Sweating: People who sweat heavily are at greater risk of chafing, as the excess moisture can contribute to friction.
• Fabrics that Don’t Wick Moisture: Some fabrics, like cotton, can trap moisture against the skin, making chafing more likely.

The Main Symptoms

Chafing typically starts with the formation of a hot spot, which is a sensitive or slightly painful area of skin that’s beginning to get irritated. Detecting these hot spots early is crucial to preventing full-blown chafing.

How To Treat Chafing While Running

Although some of the preventative steps below help with chafing, sooner or later, you might find yourself left with a painful and raw rash.

In fact, chafing happens to everyone—sooner or later.

But don’t worry.

There are a few steps you can take right away if you get back from a run with a raging rash. These should help soothe the pain and speed up your recovery.

Let’s dive into the main ones.

Additional Resource – Your Guide To Runners Nipples

Wash The Chafed Area

When you shower after a run, use lukewarm water to clean the chafed area. Avoid hot water, as it can worsen the burning sensation.

No Chemicals

Do not use hydrogen peroxide or alcohol on the chafed area, as these can be painful and may not promote healing. The outer skin may appear dry, but inflammation can still be present.

Antibacterial

Use a mild antibacterial soap to clean the chafed skin gently. This helps reduce the risk of bacterial infection, such as folliculitis.

Do Not Rub

After cleaning, apply a moisturizer to keep the skin hydrated. Dry skin can worsen chafing and delay healing.

Additional Resource – Your guide to runners itch

Cover The Region

After cleaning the chafed area, it’s important to cover it properly to aid the healing process and prevent further irritation.

Here’s what you can do:

Place a bandage or sterile gauze pad over the chafed area. Make sure the bandage allows the wound to breathe while providing protection. Avoid using adhesive bandages directly on broken skin to prevent further irritation.

What’s more?

Do not use antibiotic ointment on a chafed area that already shows signs of infection. If you suspect infection, consult a healthcare professional for appropriate treatment.

When To See A Doctor

While most cases of chafing can be managed at home, there are situations where you should seek medical attention.

If you notice any of the following signs, it’s important to consult a doctor:

• Skin Discoloration: Chafing may cause the skin in the affected area to become discolored or darkened. If you observe significant changes in skin color, it’s advisable to see a healthcare professional.
• Swelling: Excessive swelling in the chafed area may indicate an underlying issue or infection. Consult a doctor if the swelling is severe or persistent.
• Crust Formation: If the chafed area develops crusts, it could be a sign of infection. Seek medical advice to address the infection and prevent it from worsening.
• Fluid Discharge: Any discharge of blood or pus from the chafed region is a concerning sign. This may indicate an infection that requires medical treatment.
• Hot Skin: If the skin in the chafed area feels hot to the touch or if there is a significant increase in skin temperature, consult a healthcare provider.
• Redness Spreading: If redness begins to spread beyond the initial affected area, it could be a sign of infection or a more serious condition.

How to Prevent Chafing When Running

The best way to deal with chafing is not to have it in the first place.

Fortunately, there are many steps you can take right now to reduce your risk of chafing while running.

When it comes to avoiding chafing, your strategy should revolve around soothing friction and reducing moisture. Let’s discuss a few.

Apply Lubricants

To prevent chafing while running, it’s essential to create a protective barrier between your skin and your clothing or gear. This can be achieved by applying lubricants or creams to areas prone to chafing.

There are various lubricants and creams available for preventing chafing. Some popular options include Body Glide, petroleum jelly, hypoallergenic balms, and ceramide creams like Aveeno. Experiment to find the one that works best for you.

As a rule, make sure to liberally apply the chosen lubricant to chafe-prone areas before you start your run. Ensure thorough coverage on areas like the nipples, armpits, groin, and thighs. Applying the lubricant in advance helps reduce friction from the beginning of your run.

Planning to run for a long time? Consider carrying a small tube or packet of lubricant with you. Reapply as needed during your run, especially if you start to feel discomfort or notice increased friction.

Choose Proper Fit

Pay attention to your clothing. This, after all, covers most of your body and has the highest risk of causing friction somewhere.

Here are the main rules:

• Avoid loose clothes that will rub. If you like wearing them, then at least put on tight-fitting bands around chafe-prone areas.
• Choose a snug fit. Compression clothing provides a skin-tight fit that keeps chafing at bay. Just make sure it isn’t too tight, as that can irritate the skin and cause other problems.
• If you have sensitive skin, choose high-quality materials that are softer on your skin. Cover all sensitive areas, such as your inner thighs and armpits, by wearing seamless and tight clothes.
• All of your running clothing should be made of high-performance fabrics that wick moisture away. It should also fit comfortably—not too tight or loose—and without expressed seams.
• Your running clothing should have flat seams or seamless in the areas that are prone to chafing.
• Get rid of any interior tags, as this may help prevent skin irritation. Nobody wants to see your clothing tag anyway, except the laundry.
• Run in proper socks. Good quality running socks help keep your feet comfortable and dry by absorbing sweat. These also tend to be softer on the skin and feature a bit of compression to support the ankle.
• Try on new gear such as shirts, shorts, leggings, and bras on shorter runs.

Your Accessories

Chafing caused by running equipment can be particularly uncomfortable, but you can take steps to prevent it.

Here are some tips:

When choosing running equipment, consider designs that are less likely to cause chafing. Look for gear with padded straps or those specifically designed to minimize friction against the skin.

What’s more?

Ensure that your hydration belts, backpacks, and other running gear with straps are properly adjusted and snug but not too tight. This helps minimize movement and friction during your run.

Before using new or unfamiliar running equipment in a race, try it out during your training runs. This will help you identify any potential chafing issues and allow you to make adjustments or choose different gear if needed.

Last but not least, build the habit of regularly inspecting your running equipment for signs of wear and tear, especially on straps and areas that come into contact with your skin. Damaged or frayed straps can increase the risk of chafing.

Additional resource – Prevent Acid Reflux While running

Prone Areas And Specific Solutions

Here are some more specific chafing prevention measures for some of the most chafe-prone areas in your body.

The Thighs

Thigh chafing can be incredibly uncomfortable, but there are effective ways to prevent it while running:

• Wear Compression Shorts or Spandex Tights: Running in compression shorts or spandex tights is one of the best ways to protect your thighs from chafing. These snug-fitting garments create a barrier between your skin, reducing friction and irritation.
• Choose Seamless Legwear: Avoid running in shorts or pants that have seams on the inner thigh area, as these seams can rub against your skin and cause chafing. Instead, opt for running gear without inner thigh seams to minimize friction.
• Proper Fit: Ensure that your compression shorts, spandex tights, or running gear fit well and are not too tight or too loose. Properly fitted gear is less likely to cause chafing.

The Crotch Area

Chafing in the crotch area can be extremely uncomfortable, but there are several steps you can take to prevent it while running:

• Choose the Right Underwear: Most running shorts are designed to be worn without underwear to reduce friction. However, if you prefer to wear underwear, opt for synthetic materials like polyester, which wick moisture away from the skin and reduce the risk of chafing.
• Maintain Pubic Hair: If you’ve shaved or waxed your pubic hair, be aware that as it grows back, it can create friction and contribute to chafing. Regularly maintaining or depilating your pubic hair can help reduce this friction.
• Avoid Bunching: Select running shorts that fit well and do not bunch up around the groin area. Seamless shorts made from breathable fabric are ideal for preventing chafing in this sensitive region.

Nipple Chafing

Nipple chafing is a common issue for male runners, especially during longer runs.

While female runners are generally at a lower risk due to the design of modern sports bras, both genders can take steps to prevent nipple chafing:

• Cover Nipples: To prevent your nipples from rubbing against your clothing, use adhesive bandages or specialized products like NipGuards. Apply them to your nipples before your run to create a protective barrier.
• Keep the Area Dry: Moisture can exacerbate nipple chafing. Apply absorbent body powder or cornstarch to the chest area to help keep it dry during your run.
• Choose the Right Sports Bra: Female runners should select a high-impact sports bra that fits properly. A well-fitting sports bra can provide adequate protection against nipple chafing. However, keep in mind that chafing may still occur in other areas.

Armpits

Armpit chafing can be uncomfortable and painful, but you can take steps to prevent it while running. Here’s what you can do:

• Shave or Trim Armpit Hair: Hair stubble can exacerbate armpit chafing, so you have two options. You can either keep your armpit hair well-shaved without nicks or let it grow out. If you choose to shave, use an aftercare product to soothe the skin. Consider long-term hair removal methods like waxing or laser treatment for a more lasting solution.
• Choose the Right Shirt: The type of shirt you wear can significantly impact armpit chafing. Look for shirts with a design that minimizes seams in the armpit area. Ideally, choose shirts with seamless sleeves or flat seams. A good-fitting shirt will also help reduce friction.

Chafing When Running – The Conclusion

There you have it!

If chafing while running is something you have to deal with on a regular basis, today’s article should set you on the path to preventing it for good. 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 training strong.

David D.

Ever wondered how to really improve your running?

Let’s talk about heart rate training.

I know it sounds a bit technical, but heart rate training is surprisingly straightforward and super helpful metric for any runner out there..

Think of heart rate training as your body’s way of saying, ‘Here’s how hard you should be going right now.’ Instead of just guessing, you’re using your heart’s signals to keep things on track!

Heart rate training really saved me from the ‘I’m always tired’ cycle. Now, I actually slow down when I’m supposed to, and then I have the energy to crush those hard days without overdoing it.

For the first time, I could actually tell if I was pushing the right amount, and it made a huge difference—I wasn’t feeling burnt out constantly

And that’s a bunch of good things if you ask me.

In today’s article, I’ll explain what heart rate training is, how to calculate your heart rate zones, and how you can use this to make the most out of your training.

Trust me, once you understand heart rate training, it’ll change how you approach your workouts!

What is Heart Rate Training?

I used to think heart rate training was just for serious marathoners with all that fancy gear. But once I realized it’s actually super simple, I figured, why not give it a shot? Now I feel like I’ve joined some insider club

The truth is, heart rate training is for everyone—it’s simply a way to measure your effort by tracking how fast your heart is beating during exercise.

Let me break down this even further.

Your heart rate basically acts like your own personal coach, setting the pace. It takes the guesswork out of things, so every run is balanced just right.

Essentially, the harder you run, the higher your heart rate climbs. Using heart rate zones, you can structure your workouts to focus on specific adaptations, whether you’re building endurance, increasing speed, or recovering.

Instead of guessing how hard you’re working, your heart rate gives you real data, telling you exactly how much effort you’re putting in.

Here’s why heart rate training matters: It helps you train smarter, not harder. Every heart rate zone has a unique job: one might help you build endurance, another might improve speed.

In my training, I’ve found that using heart rate zones helps me avoid overtraining while making sure I’m pushing myself when it counts. On my easy days, I finally slowed down enough to let my body recover (something I never did before). And when it was time for harder sessions, I knew exactly how to push myself without going overboard.

How I Figured Out My Heart Rate Zones

Getting started with heart rate training is pretty simple. Begin by determining your maximum heart rate (MHR), which will serve as the baseline for calculating your training zones.

Several methods exist to find your MHR, with the age-based formula—220 minus your age—being a simple yet effective starting point, though it’s not without its limitations.

I’m 35, so according to the formula, my heart rate is 185 beats per minute. After a few weeks of running with a heart rate monitor, I fine-tuned this number based on how I felt during different efforts.

If you want a more accurate measure, there’s always the option of doing a field test or a lab test, but I found this basic method worked just fine for me as a beginner.

How to Find Your Heart Rate Zones

To begin heart rate training, you first need to know your resting heart rate and your maximum heart rate (MHR).

Resting Heart Rate

Your resting heart rate is best measured first thing in the morning before you’ve had coffee or moved around too much.

To get an accurate number, take your pulse for three consecutive days and average them out.

A typical resting heart rate for most people is between 60-90 bpm, but if you’re in great shape, it could be lower—some athletes have resting heart rates in the 40s!

Maximum Heart Rate (MHR)

Your maximum heart rate is the highest number of beats your heart can handle during intense exercise.

Knowing this number helps you set your training zones.

There are a few methods you can use to estimate it.

These include:

• The Age-Based Formula: The simplest method is subtracting your age from 220. So, if you’re 30, your estimated MHR would be 190 bpm. This method is quick and easy but can be off by 10 to 15 beats, so it’s not always super accurate.
• The Lab Test: A lab test is the most accurate way to find your MHR. This involves running or cycling at increasing intensity while being monitored by professionals. It’s pricey, but it gives you the most precise number.
• The Field Test: Don’t have the time or money for a lab test? Head to the track, warm up for 10-15 minutes, and then run a few 400-meter intervals at an intense pace. The highest number you hit during your last interval will be close to your maximum heart rate.

Once you have your MHR, you can calculate your heart rate zones by multiplying it by different percentages. These zones will guide the intensity of your workouts.

Heart Rate Zones While Running

Now that you know your MHR, it’s time to break down the five heart rate training zones. Each zone serves a different purpose, from recovery to building endurance and speed. Here’s a simple guide:

Zone 1: 50-60% of MHR (Very Light)

This is your easy zone, known as the “fat-burning zone.” You can comfortably carry on a conversation at this pace. This zone is perfect for recovery runs and warm-ups, helping improve circulation and remove waste products from your muscles without straining your body.

Truth be told I used to scoff at the idea of super slow runs. But when I started doing my recovery runs in Zone 1, between 50-60% of my max heart rate, I noticed my legs felt fresher for the harder workouts.

Zone 2: 60-70% of MHR (Light)

This is your aerobic zone and where you’ll spend most of your time, especially if you’re building endurance. Running in Zone 2 helps you improve your aerobic capacity and teaches your body to use fat as a primary fuel source.

This is where most of my long runs happen now—60-70% of my max heart rate. When I trained without heart rate zones, I often went too hard on long runs, which wiped me out.

Staying in Zone 2 helped me build endurance without burning out, and I started enjoying my long runs more.

Zone 3: 70-80% of MHR (Moderate)

In this zone, things start to get a little harder. Your breathing quickens, but you can still speak in short sentences. This zone improves cardiovascular fitness and prepares your body for harder efforts.

When doing tempo runs, you should aim to keep your heart rate in Zone 3, between 70-80% of max. I know It’s hard, but you should be still able to talk in short sentences.

Zone 4: 80-90% of MHR (Hard)

Welcome to the “threshold zone.” At this intensity, you’re working hard, and talking becomes difficult. Training in this zone helps push your anaerobic threshold, which means you can run faster for longer without building up lactic acid.

I try to stay in this zone when I’m doing intervals or hill repeats. It’s hard to keep this up for long, but it’s great for building speed and stamina.

At this point, I’m breathing hard, and conversation? Forget about it.

Zone 5: 90-100% of MHR (Very Hard)

This is an all-out effort—your max zone. You can only stay here briefly, and talking is impossible. This is where you’re sprinting or doing high-intensity intervals. Zone 5 helps improve your top-end speed and power, but it’s very tough, so use it sparingly.

I only hit this zone during short sprints. It’s 90-100% of max heart rate, and you can’t stay here long. But it’s an intense rush when I do, and I know I’m pushing my limits.

How to Incorporate Heart Rate Training into Your Running

Once you’ve figured out your zones, you can start structuring your runs around them.

To make the most of heart rate training, aim for a balance of zones each week. Here’s an example structure:

• Monday: Rest or active recovery (Zone 1)
• Tuesday: Tempo Run (Zone 3)
• Wednesday: Easy Run (Zone 2)
• Thursday: Rest or cross-training
• Friday: Threshold Intervals (Zone 4)
• Saturday: Long Endurance Run (Zone 2)
• Sunday: Sprint Intervals (Zone 5) + cooldown in Zone 1

This structure helps build a well-rounded base of endurance, speed, and recovery, giving each zone a specific role in your routine.

Remember to listen to your body and adjust as needed. If you feel overly fatigued, scale back on high-intensity days or add an extra rest day. Consistency and balance are key to getting the most from each zone.

Tools for Heart Rate Training

You’ll need a heart rate monitor to track your heart rate while running. There are two main types:

• Chest strap monitors are the most accurate and measure your heart rate via electrical signals from your chest. The data is sent to your watch or phone.
• Wrist monitors: These are built into smartwatches and use optical sensors to measure your pulse from your wrist. They’re convenient but less accurate, especially during high-intensity efforts.

I prefer chest straps for accuracy, but if you’re just getting started, a wrist monitor is more than fine!

Join the Heart Rate Zone Discussion

Using heart rate zones can truly transform your training, but everyone’s experience with it is unique.

I’d love to hear from you! Have heart rate zones helped you improve your endurance, speed, or recovery?

Do you have any favorite workouts for specific zones, or tips on staying in the right range?

Share your tips, experiences, and any lessons you’ve learned along the way.

Whether you’re a beginner just starting with heart rate training or a seasoned pro, your insights can inspire and help other runners find their own rhythm!

Looking for solutions for the runners itch? You come to the right place.

Here’s the truth. Run long enough and, sooner or later, you’ll have to stop, mid-run, to relieve an itchy leg.

Coming down with this one time is one thing, but having it several times during your runs is another thing.

Fret no more.

In today’s article, I’ll explain some of the main causes you feel itchy while running and what to do to treat and prevent it.

What Is A Runners Itch?

First things first, what’s an itch, and why it happens?

Technically known as pruritus, an itch is a general sensation caused by the irritation of skin cells or the nerves within the skin.

The itch may feel like a slightly electrical, burning sensation or like something is crawling along the skin.

More specifically, itching occurs when the nerve endings, known as proprioceptors, are activated by chemicals, temperature, infection, injury, or the body’s own immune response.

Upon stimulation, these proprioceptors send messages to your brain and spinal cord, which, in turn, trigger a rubbing or scratching reflex.

In most cases, the moment you scratch the affected area, you interfered with these nerve signals, providing immediate relief.

Although uncomfortable, itching serves a key sensory and self-protection role and a warning sign of an abnormal physical condition, as do other skin sensations such as pain, touch, cold, heat, and vibration.

So, what is a runner’s itch?

A runner’s itch is generally a tingling or itchy sensation that strikes runners. In most cases, the uncomfortable sensation slowly moves up the legs while logging the miles.

In some cases, the itching may be so extreme that you have to stop and scratch, which messes up the flow of your workout. The itching may also stride during intense cardio training and can spread beyond the legs. This is really, really annoying.

Fortunately, it’s often the case that a runner’s itch isn’t a cause for concern. In fact, there are many simple steps you can take right now to treat and prevent it without much hassle.

But first things first, let’s take a look at what’s causing workout itchiness in the first place.

The Causes Of Itchy Legs While Running

There are many causes of the itchy feeling on the skin when running.

Let’s discuss a few

Taking Running Again

Let’s take a look at what happens to your body.

While working out, your heart rate is increased for a sustained period in order to transfer oxygen and nutrients to your muscles. This forces the arteries and capillaries in your muscles to expand.

This is what’s known as vasodilation, a process by which blood vessels open up and expand to allow for more blood to come through.

Here’s the downside. Vasolidation causes a sensation that your brain perceives as itchiness.

Fortunately, if you can push through the discomfort, the itchiness usually fades away as you build more endurance.

Additional resource – Prevent Heart Burn In Runners

Dry Skin

Runners who have naturally dry skin or get drier skin in the cold season are prone to itchiness.

Also, taking too many showers, or soaking in a hot bath, may strip your skin of some of the natural oils that keep it moist, setting the stage for itchiness. The loss of moisture in your skin is the reason that makes it prone to irritation from contact, which leads to itchiness.

Sensitive Skin

Often, the itching can simply be caused by something as simple as an allergic reaction to clothing material or laundry detergent and perfume with high alcohol ingredients.

You might not feel itchy during normal use, but sweating can exacerbate the reaction and cause a serious runners itch.

Irritating Fabrics

Clothing dermatitis is another common reason for runners itch. This is especially the case if you start noticing your itching problems just after trying a new running outfit.

Dermatitis occurs when the skin reacts badly to the fibers in the clothing as well as to the resin, dyes, and other chemicals used to treat what you wear.

Any type of fiber may trigger an itch, but you’re more likely to get textile dermatitis from material made with synthetic fibers such as rayon, polyester, spandex, nylon, or rubber. These fabrics may not breathe as well as natural fibers, making you sweat more, which, in turn, makes itching worse.

Additional Resource – Why Do I sweat too much while running?

Histamine Release

Histamine is a substance produced by the body and is typically associated with itching, allergic reactions, and inflammation. The substance works to expand your blood vessels, which the brain reads as a sign of itchiness.

Here’s the kicker. Recent research has suggested that exercise may trigger the release of histamine to protect against fatigue instead of just being an allergic reaction.

To check for this, try taking an antihistamine before running to see if it helps with runners itch. Be careful because some antihistamines may cause drowsiness.

Exercise-Induced Urticaria

Exercise-induced urticaria is a type of allergic reaction that strikes when you come down with itchiness along with hives or tenderness of the skin.

This common allergic phenomenon can be triggered by sweating, extreme heat or cold, or exercising.

It occurs during or after hard exercise, especially when the train in hot or cold weather with dry humidity.

Other symptoms include

• Headache
• Stomach cramps
• Swelling of the hands, face, or tongue
• Difficulty breathing.

For more in-depth look into runners itch, check the following sources:

• An Objective Measure of Itch
• Clinical Research Study into itch in PBC
• The Intriguing Role of Histamine in Exercise Responses
• The Mysterious on/Off Itch and Erythema During Whole Body Vibration Exercise (VIBRA)
• Histamine-induced itch and its relationship with pain

How To Treat Runner’s Itch

The causes of a runner’s itch may vary from something as simple as irritating workout gear to a serious skin condition that you might not be aware of.

That all being said, soothing itching legs while running may take you a little trial and error.

All in all, keeping a consistent running routine while taking some of the preventative measures shared below is the best way to stop runners’ itch and reduce their frequency/intensity.

Avoid Skin Irritants

As I explained earlier, there are many things that can irritate your skin and causes itchiness. You might not feel itchy on a normal day, but then you go for a run, and you find yourself having to stop every few minutes to scratch the itchiness away.

Some of the common irritators to avoid include:

• Use The Right Detergent – Choose a gentler detergent. I’d recommend a naturally made product or a sensitive skin brand that helps soothe itching.
• Use Mild Soap When Showering – Your soap should work with you, not against you. Choose a gentle, mild soap. This might not be what you like, but it’s a step in the right way for preventing itchy legs while running.
• Hand soap – Use brands that contain moisturizers to help prevent your skin from getting dry.
• Go natural, less alcohol, less paraben

Warm up Properly

If the itchy feeling is caused by a sudden return to exercise, make sure to start your runs with a proper warm-up. This helps get your blood flowing and increases body temperature before you pick up the pace.

Additional resource – Your guide to Charleys Horse

Use A Moisturizer

More than likely, dry skin is the reason behind your itchiness, so use a moisturizer and lotion to help restore some oils to your skin.

Apply the moisturizer to your legs as well as other itch-prone areas before you go running. Just remember to avoid products that contain dyes or perfumes, as some of these may trigger allergic itching in some people. If you feel moisturizer still too thick for you, shoot for coconut oil.

Additional resource – What’s the best temperature for running

Runners Itch Antihistamine

Another option is to take an antihistamine roughly 20 to 30 minutes before you plan to run. Antihistamines function as an allergy medication and since your runners itch might be caused by allergic reaction, it might help reduce your symptoms.

To make sure you’re using the best antihistamine for runners itch, I’d recommend to consult your doctor for a thorough examination. This is especially the case if you notice symptoms that seem to go beyond runner’s itch.

It should come as no surprise, but proper hydration is key for optimum athletic performance. You have to stay well hydrated to run your best—or else, your performance will be subpar.

That’s not the whole story. Staying well hydrated also has an impact on your skin. That’s the reason when your body lacks water, your skin may look dull and sallow.

So drink plenty of water throughout the day—not just during and after your runs. Here’s the full guide to proper running hydration.

Additional Resource – Here’s the full guide lower abdominal pain while running.

Is Itchy Legs While Running Dangerous?

Experiencing itchiness while running isn’t a call for concern.

But if it persists despite taking some of the preventative measures, consult your doctor. They might help you get at the root cause of your itchiness and find if there are some other factors, such as food allergy,  behind your workout itching episodes.

This is especially the case if the itchy feeling is accompanied by

• Lightheadedness
• Dizziness
• Hives that strike along with severe pain or burning that don’t fade within a few minutes
• Difficulty breathing.

Are you still feeling itchy? Consult a dermatologist to be checked for skin disease or an internal medicine physician to be evaluated for other diseases. Cover all bases.

Additional resources:

•  Ice bath for runners
• How to prevent runners gut

Runners Itch  – The Conclusion

In most cases, runner’s itch is an annoying, mostly temporary, problem that isn’t anything to worry about. You can soothe the itchy feeling by running regularly, avoiding triggers and skin irritants, and keeping your skin healthy.

Curious about trying a weighted vest for running? Then you’ve come to the right place.

Weight vests have gathered a lot of steam over the past few years as a resistance training tool.

Strapping on one will instantly amp up your training intensity, whether you’re doing sprints or bodyweight exercises for resistance.

Fyi, it’s not only for soldiers. The vests are also available virtually everywhere and can be bought at sporting goods stores and online.

But when it comes to choosing the best weighted vest, there are so many features, benefits, and safety concerns to consider before using one.

Fret no more.

To help you find and the ideal weighted vest for running (and training in general), today’s guide will put you on the right path.

By the end, you’ll learn more about:

• The benefits of training with weighted vests
• Types of weighted vest
• Different uses of weighted vests
• How to choose a weight vest
• How to start training
• And so much more.

Sounds great?

Let’s get started.

What is A Weighted Vest For Running?

If you have no idea what weighted vests are all about, know that’s not overly complicated.

As the name implies, weighted vests consist of a vest-like garment that’s worn over clothing during training for increased cardio and resistance conditioning.

Since it’s harder to exercise while using the vest, your body starts to adapt to the extra resistance, making it easier to move around when you are not wearing the vest.

Weighted vests work the same way as ankle weights, but the extra load is centered on your core instead of your ankles.

The most popular design for a weight vest is similar to armor or life jacket with many small pockets, front and back.  These pockets can be filled with small weights such as steel weights (specifically designed to fit inside), sand, and so on.

The vest sits over the shoulders, back, chest, and core like any vest you’d wear under a suit or a life vest for swimming.

This helps keep the weight secure, preventing any moving around or shifting with minimal bounce while working out, whether you’re running, doing intense bodyweight exercises, or whatever.

The load intensity varies by product. Most weighted vests can accommodate additional weight for extra resistance.

The heavier the load, the more resistance you’ll experience. How much weight you should use is a question I’ll answer later on.

Most experts recommend starting training with a vest that’s about 5 percent of body weight, then work up from there. How you choose to train with one depends on your goals and fitness. Again, more on this later.

But what exactly does a weight vest accomplishes? Does it help you increase strength? Lose weight? Improve Your endurance?

The answer is, of course, yes. But it also largely depends on how you use it.

Let’s unpack this first.

The Benefits of Weighted Vest Workouts

Here are a few things you stand to gain when running with a weighted vest.

Increased Intensity

The main benefit of wearing a weight vest is to force your body to work harder during exercise.

Whether you choose to run, do bodyweight exercise, or whatever, using a weighted vest will amplify your effort, triggering further stress adaptation.

Improved Cardiovascular Function

One of the measurements of cardiovascular function is VO2max.

VO2 Max refers to the maximum amount of oxygen that your body’s cardiovascular system can absorb during training.

The harder you push yourself, the more oxygen is needed to sustain your activity.

By using a weight vest, you force your muscles to work harder, which increases oxygen needs. This, in turn, translates to an improved cardiovascular function in order to sustain the increased load.

Improved Speed

If you’re looking to improve your speed or athletic explosiveness in general, using a weighted vest is a step in the right direction.

Don’t take my word for it. Research has reported that long-distance runners were able to increase their speed by roughly three percent after weighted vest training.

When you put on a weighted vest, you force your body to exert more force during your training. Once you remove the added weight, you’ll notice a big difference in your speed and power.

Additional resource  – Your guide to running belts

Burn More Calories

The increased intensity translates to higher energy expenditure. That’s why wearing a weighted vest burns a lot more calories than performing the same routine without the added weight.

For example, let’s consider someone weighing 160 pounds and running at a challenging pace (9:00 minute per mile) for 30 minutes. According to science, they’ll burn roughly 460 calories during their session.

Another person weighing 180 pounds and running at exactly the same pace and time will burn nearly 500 calories. The differences may seem minor, but over time they do add up.

Why is the 180-pound runner burning more calories?

. And according to simple physics, it takes much more energy to move a heavier object.

When you’re training with a weighted vest, you’re adding more bulk to your body, making it heavier than it should be. For this reason, your body exerts more calories to keep pushing you forward.

Increased Bone Density

Wearing a weighted vest not only improves your cardiovascular and muscular gains but might also increase your bone density.

Any type of resistance helps improve bone density and strength—wearing a weighted vest is all the same. A Weight vest allows more bone remodeling.

Again, don’t take my word for it. Research has revealed that performing regular exercise while wearing a weighted vest may help prevent hip bone loss in postmenopausal women.

Better Options

Weighted vests are safer than any weighted clothing options.

For example, strapping on wrist, ankle, hand, or ankle weights places direct stress on the area applied. This not only increases injury risk but also impacts the way you run.

On the other hand, as I alluded to earlier, a weighted vest load is centered on your body. This allows for a better load distribution throughout your body which helps you maintain a proper posture.

The Downsides Of Using A Weighted Vest For Training

Just like any exercise equipment, weighted vests have certain downsides as well, which are key to pay attention to.

All in all, the risk degree depends on how you use the weighted vest.

Bad Form And Injuries

The main risk is that training with your technique. Bad exercise forms, such as weak posture, curved back, or whatever, can strain your muscles and joints and likely cause a tear or injury under the extra weight.

Not only that, strapping too much weight too soon could put stress on your muscles and joints before they can adapt, which results in injury. Bad form combine with weight does your spine no good. Your natural spine curvatures are designed to hold a certain load, but with bad form, the curvatures ain’t there anymore. Back pain is the main symptom.

What’s more?

A weighted vest may also throw you out of balance if you do not have it properly secured.

Get the technique first. Once you have, move to heavier loads. Don’t put the cart before the horse. It doesn’t work that way in the real world. Sorry!

Make Injuries Worse

Using a weighted vest can backfire if you have any current issues in your weight-bearing joints and muscles.

The added load may exacerbate existing conditions, and you don’t want that. This might be a back injury, knee pain, or whatever

Still want to use a weighted vest? Then at the very least, get the green light from your doctor or simply use a lightweight. Stop whenever you feel the pain getting worse.

Not For Everyone

Although weighted vests have a to offer, they’re not everyone. In fact, you can only start using a weighted vet once you already a base and want more from your workouts.

Wearing a weighted vest can stress your cardiovascular and musculature system—the reason why it works in the first place.

Keep in mind that if you have a history of hips, knees, feet, or ankle injuries, every additional pound puts more stress on those joints, which, in turn, increases injury risk. So tread carefully.

How To Choose The Best Weighted Vest for Running

There are various products on the market, and each one of them has specific designs to suit different training goals.

Some brands tend to be unisex, some feature adjustable straps that can be customized according to the user’s preferences, whereas others are available in a one-size-fits-all style

So how do you make sense out of all this? Keep on reading.

Here are a few of the measures for choosing the best weight vest for you.

How Heavy Should a Weighted Vest be For Running

If this is your first time using a weighted vest, start small.

There is a reason why weighted vests come in various weight options, ranging from 1o pound to over 80 pounds. Everyone has different needs and training goals—runners are no exception.

Pick a load that will push you but still allows you to stay within your fitness skill.

When starting out, I’d recommend a vest of 5 to 10 pounds for both HIIT training and running.

Have no idea where to start?

• Get a weighted vest that’s five percent of your weight. For example, if you weigh 160 pounds, that roughly eight 8 to 12 pounds.
• Strap it on and hop on a treadmill and start jogging at a mild speed for 15 to 20 minutes, then see.

This will help make sure that your speed and intensity stay consistent. It also provides you the opportunity to work on your breathing while using a vest, which is a skill in itself.

When using a weighted vest, you will want to learn how to breathe with the added load on your chest and core, so it is better to do it in a safe and controlled environment.

As long as you stay within a low to mild training intensity, feel free to use the weighted vest throughout your workout.

Keep in mind that weighted vests are workout equipment, not torture devices.

Get The Right Fit

Improper fit is a common cause of injury.

So before you go sprinting or perform bodyweight exercises in a weighted vest, be sure to get the right fit. The vest should sit snugly to your body, snug but not too tight that it restricts breathing or movement.

It should not, at any moment, bounce around too much while you exercise.

What’s more?

The weight should also feel equally distributed over your torso and trunk.

All in all, I’d recommend that get an adjustable weighted vest. These work very well thanks to the straps allow you to adjust the weighted vest exactly to your body shape.

Just like when you buy running shoes, when shopping for a weighted vest, try on different shapes and styles and see which one fits the best.

Based on Activity

You can follow these recommendations based on activity type.

For Running

When it comes to running a weighted vest, you’ll want a vest of lower weight capacity and with reflective material.

As a rule, start out with a vest at 5 percent of your total body weight.

I’d recommend wearing one during a long walk to figure out if you can handle the cardio load before you start adding it to your runs.

What’s more?

Choose a compact weighted vest that fits snugly when walking, jogging, and running. It should also allow for a wide range of motion.

For Bodyweight Training

If you are looking for a vest designed for building muscle and strength training, your best option is to go for an adjustable weighted vest that you can grow into.

The vest should feature a slender design and plenty of ventilation, so you don’t draw in your own sweat while exercising. It should also feature plenty of pockets and weights for added resistance.

The durability of the vest material is another important factor to consider.

Just keep in mind that these usually tend to be less comfortable to wear for a long time.

You will likely get more bang with a vest that tops out at about 80 pounds.

Secure The Weight

The last thing you want when using a weight vest is to get knocked off and lose your balance. This often occurs if the weighted vest is not preload and the load isn’t evenly spread on various parts of your torso and trunk.

To prevent this, make sure that the weight is properly secure and evenly distributed around your body. Any shifting or jerking of the weight while training could trip you over and result in injury. And you don’t want that.

Consider Your Body Type

As I explained earlier, weighted vests feature various designs and styles. Some are made for thinner trainees, while others are made for people with broader and wider shoulders. Pick the one that suits your body type.

What’s more?

Some weighted vests are made especially for women’s breasts and curves.

Pay attention to design and dimensions. This is key for your comfort and proper range of motion.

If you’re a woman, consider getting an X design weighted vest as this will better support your chest nicely and are ideal for optimal range of motion. Make sure that the vest doesn’t smother your breasts. Any excess fat jiggling around your armpit or over your breast indicates improper fit.

Material

When choosing a weighted vest, make sure it’s made of material that can withstand wear and tear.

As a rule, the vest should be both sweat and tear-resistant.

Worried about sweating? Choose a weighted vest with more ventilation and breathability.

All in all, a thinner weighted vest that covers less of your torso will ensure that you stay relatively dry and comfortable during training.

Listen to your body

At the end of the day, the best thing you can do to prevent injury is to pay attention to your body.

If something feels—or seems—off, stop doing it.  Consult your doctor if you have any chronic muscle or joint pains. Better be safe than sorry.

How To Use it

You got many options when it comes to training with a weighted vest—you can walk, run, sprint, or simply do bodyweight exercises such as pull-ups, push-ups, etc.

Here are three weighted vest workout routines to try.

The Weighted Vest Sprint Workout

Looking to increase your running speed? Then here’s how to use a weighted vest to help you achieve exactly that.

First, begin with a proper 10-minute dynamic warm-up. Some of you might need more time for warm-up, take your time. Then, without using the vest, perform a 2-3 sprint at maximum speed for 20-30 seconds.

Next, put on the vest and perform 4-5 sprints, running as fast as you can, for 20-30 seconds.  Then perform two more sprints but without the added weight (can you feel the difference?).

Finish the workout with a 5-minute slow jog cool down to bring your heart down to normal.

And that’s it.

Start with a weight that’s heavy enough to be challenging, but make sure it doesn’t move around.

As you get stronger, slowly add the smelly amount of weight—just make sure to keep good form the entire time.

The Weighted Vest CrossFit WOD

I believe a huge part of weighted vest success can be credited to the rise of CrossFit training programs over the last few years.

That’s why I have decided to add this CrossFit workout.

Perform the following exercises while using a weighted vest, and do as many as you can in 30 minutes. Record your rep count and try to beat it next time.

• 200-meter run
• 20 push-ups
• 30 squats
• Max pull-up
• Ten burpees

Weighted Vest Long Walks

If you have never used a weighted vest before, your best course of action is to strap one on a walk or hike. By doing this, you will get your body used to the added load without compromising your form.

Focus on using proper arm motion and a more powerful stride. Your walking form is vital

How far you go depends on your pace and fitness level. I’d suggest 45 to 60 minutes if you are just starting out. Do more if you can do more but remember to stay safe throughout. Don’t chew more than you can swallow.

What’s more?

Focus on your core. All of your movement should generate from the core, so you should keep it activated while you walk—or perform any other form of exercise. Core activation will ease the work on your spine.

How To Choose The Best Weighted Vest for Running – The Conclusion

There you have it! Adding weight vest training to your workout routine shouldn’t be that complicated. It’s just a matter of choosing the best weight vest, then following sensible training guidelines with progression. 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 training strong.

David D.