How To Choose Running Shoes For Beginners

by
running with a bunion

Looking for the best advice on how to choose running shoes for beginners? Then this article is for you.

Whether you’re running to lose weight, or training for a marathon, proper running shoes are key.

I don’t want to scare you off from the get-go, but choose the wrong running footwear, and you risk plantar fasciitis, shin splints, blisters, black toenail, and other injuries.

Your running performance will suck, too.  That’s not cool at all!

Here’s is more bad news.

With a host of price ranges, shoe types, a dizzying selection of styles and brands, trying to find a proper pair of sneakers is like looking for a needle in a haystack.

“Why things have to be this hard, David!”.

Simple: Not all runner’s needs are the same.

All sorts of things—your running style, your weight, your biomechanics, the surfaces you run on, and your running workouts—can impact shoe choice.

Not sure what all of this means?

Keep reading.

In this post, I’m sharing with you my full guide to choosing proper running shoes.

By the end, you’ll learn all you need to know about finding running shoes that fits your running needs like a perfect glove.

Let’s lace up and dig in.

The Benefits of Proper Footwear For Runners

Proof that running shoes help prevent injuries is still, surprisingly, a controversial subject in the running community.

It’s not, in fact, settled from a scientific standpoint.

But all in all, I think that shoe choice matters for injury-free and efficient training.

Let me explain.

Running shoes serve the function of protecting your feet from running’s impacts, as well as help you achieve and maintain top speed.

Problems you can avoid by choosing the right running footwear include :

  • Plantar Fasciitis,
  • Runners Knee,
  • Knee pain,
  • Ankle sprains,
  • Arthritis, and
  • A long list of aches, pains, and injuries.

Since you’re here reading this article, I’d bet that you also share my opinion and believe in the importance of running shoes.

How To Choose Running Shoes For Beginners

Here is the step-by-step system for choosing running shoes that suit your fitness level, body type, training goals, and personal preferences.

The Golden Rule

Guess what’s the most important factor in choosing running shoes?

To no body’s surprise, it’s actually comfort, according to a study published in the British Journal Sports Medicine.

Sure, comfort is subjective as it means different things for different runners.

It’s also not easy to measure nor to keep track of.

But, as far as I can tell, here’s what it means for me.

The ideal running pair should feel like a part of your foot, smoothly matching your specific biomechanical needs.

It’s a mismatch when it’s not the case.

That’s why I always urge my readers and running friends to try different sizes, brands, and models until they find that one that just “clicks”.

Now we got that out of the way, how do you make sure, really sure, that a shoe has passed the comfort test?

Other than running in it for a few weeks, ask yourself the following questions:

  • How does the pair feel on initial contact?
  • How well does it transition?
  • How flexible is the shoe?
  • Do you feel any rubbing/abrasion inside of the shoe or at the back of the heel?

If your answers are nothing but positive, you got yourself a winner. Congratulations!

Go to a Specialty Running Store

When looking for new running shoes, get them from a local specialty running store instead of a wholesale sporting goods store or online.

In general, special running stores hire professional staff who understand shoe construction and are experts in matching foot type and mechanics to running footwear.

This is exactly the kind of assistance you’ll need to find the right sole-mate.

Keep in mind that this whole shoe fitting process takes time, at least a half an hour.

Don’t feel rushed into making any decision.

Here’s your guide to running shoe brands.

Questions to Ask. Answers to Look for:

Once you’re in the store, be prepared to answer a long list of questions as honestly as possible.

Some of the questions include (but not limited to).

  • What are your preferred running surfaces?
  • What is your foot type?
  • What is your gait type?
  • Planning to do any trail running?
  • Do you have any history of lower limb injury?
  • When was it the last time you got injured?
  • What are your common pains and sore areas?
  • Are your feet slim or wider than normal? (sometimes they will simply ask feminine or masculine type)
  • What brand, or type of shoe, have worked for you in the past?
  • How many running workouts you do per week?
  • Are you a forefoot striker or a heel striker?
  • Do you do any sort of speedwork, faster running?
  • What is your average weekly mileage?
  • Are you looking for conventional or minimalist shoes?
  • How much do you weigh?

If you don’t get asked some of these questions, know that you’re getting the wrong help.

Remove yourself from the premises immediately, and look for your shoes somewhere else.

That store doesn’t care about your needs; they just want to make more sales.

Additional resource – Guide to insoles for running shoes

Leave Breathing Space

As a rule of thumb, have at least a thumbnail’s width distance from the tip of the big toe—usually the longest toe—to the end of the shoe.

You should be able to play the piano with your toes.

If it’s not the case, then go up one size.

Remember that one shoe size is about 1/3 inch.

So do your math.

Also, your heel shouldn’t slip out when you walk or run.

What’s more?

Try on the new shows with any orthotics or inserts you plan to use while logging the miles to ensure that it can comfortably accommodate any add-ons.

Additional Resource – Here’s how to break in new running shoes.

Not All Feat Are Created Equal

Your right and left feet are of slightly different shapes and sizes, with one—usually the dominant one—larger than the other.

This is the reason you need to have both of your feet measured.

What’s more?

Foot size changes over time and one model can be significantly different from another, so go by what feels most comfortable, not by your “standard size.”

I’d recommend that you measure your feet for length and width at least twice a year, or whenever trying new running shoes.

You should also do this in the evening as feet tend to swell after prolonged sitting or standing.

Test Out Running Shoes

A common mistake I see beginners make is trying to cram the feet into the shoe.

That’s the wrong approach.

A shoe has to conform the shape of your feet—and anyone who tells you otherwise is lying to you.

Again, some Salespeople just want to make a commission—they don’t care about your needs.

I understand. Everyone has to make a living, but not on the back of my running comfort.

Sorry!

I’d recommend that you test out the shoe on the in-house treadmill.

Most specialty running stores provide this “free” service.

Not possible?

At the very least, ask the staff if it’s all possible to take a lap around the store or the block.

As a rule, test out four to five pairs from different models and brands and ranging in price from $75 to $110.

Don’t get fixated on just one brand—loyal consumers can be, sometimes, dumb consumers.

Additional resource – Here’s the full guide to running shoe anatomy.

Get Quality Shoes

Quality running shoes are made from superior materials that will last you longer and provide maximum support and protection.

Try to save money on poorly made shoes, and you’ll end up having to replace them sooner than planned.

These shoes won’t also offer much in terms of support and protection.

So how much?

Mid-range shoes do the trick for me.

Expect to invest at least $80 to $100 on these.

Think of this an investment in your fitness and health.

Good running shoes are worth their weight in gold if you ask me.

I cannot manage without them—neither can you.

So don’t skip.

Additional resource – Running Shoes Vs. Cross Trainers

how to choose running shoes for beginners

How to Find a Cheap Pair

“Yes, David, your tips seem to fine and dandy, but good running shoes are pricey, right?

Yeah, no.

The most expensive shoe in a store doesn’t mean it’s the best option.

But, most importantly, there are many things you can do to find cheap options.

For starters, go for last year’s version of a mid or top-range shoe.

The differences won’t be that important, but you’ll, at least, get a top-shelf pair for a fraction of the price.

You can also look for bargains. Some of the places to check out when shopping for running shoes are department stores and outlet malls.

Most shoe retailers, including Nike, Adidas, and Brooks, have homes at these outlets, which means you can get your hands on those expensive pairs at a discount.

These stores also prefer to move products quickly, so they often discount the slow-selling items, such as running shoes, as well as semi-annual sales they’re always advertising.

Getting your shoes online is another option.

According to the analysis of prices from 41 online retailers conducted by RunRepeat.com, getting your shoes on, one can save you about 40 percent.

That stands for roughly $40.

Of course, this option only when you already know your feet really well.

Here are a few of my favorite shoe websites:

  • Zappos –offers a wide range of running shoes with free shipping and returns.
  • ShoeKicker—this handy website helps you pinpoint the lowest possible prices on shoes in one place.
  • Shoebuy –comes with a price-match guarantee, meaning if you could find a better deal on another website, they’ll refund you 100 percent of the difference.

Additional resource – Running shoes for plantar fasciitis

Part 2: Determine Your Arch type

The above tips should help any beginner find proper running shoes, but if you’re looking for more advice, especially technical advice, or just want to be a self-proclaimed expert on running shoes (just like me), then the rest of this article should get you started on the right foot.

Let’s nerd out a bit.

Warning: Arch type and running gait can be a part of the shoe fitting process, but they are not the ultimate measuring stick.

If you feel like you’re being pushed into a buying a certain shoe to control your pronation, or whatever, then think twice.

Comfort first!

Mine unlike yours and yours, unlike mine.

Arch Type In Runners Explained 

When you hear people talking about foot arch, they’re mainly referring to the height of the medial arch, which tends to differ from one person to the next.

See picture.

The Foot Type Tests You Need

To determine your foot type, you can do any of the following:

  1. Have a podiatrist assess your foot type.
  2. Check the wear patterns on the soles of a pair of worn-in shoes.
  3. Or, perform the “Wet Test.” Highly recommended.

The Wet Test For Finding Foot Type Explained

The “Wet Test” is not the most accurate arch type test, but it’s a good start, and a convenient, free, way to figure out your arch type.

Here is how to how to do it:

  • Dip your foot in the bowl of water for a few seconds,
  • Stand on the paper bag to show an imprint.
  • Take a look at the imprint that your foot left on the brown paper bag
  • Compare the imprint to the images below.

Foot Types

There are three main foot types based on the height of the medial arch.

Here there are, along with the corresponding recommended running shoes.

Additional Resource – Overpronation vs Underpronation

The Flat Arch Type

Roughly 20 percent of the populace falls into this category.

As you can see from the image, these have very low or non-visible arches. In fact, flat feet imprints display the entire sole of the foot.

In theory, having flat feet might present some serious trouble for runners, increasing the risks of heel pain, arch pain, and plantar fasciitis.

The Best Shoe?

Motion-control shoes and stability shoes.

The Medium Arch Type

Approximately 60 percent of the general population falls into this category.

The medium arch is the ideal type as it is flexible and can help you absorb a lot of impact while running.

For the most part, runners with a medium arch tend to be neutral or may overpronate on some occasions.

Also, having a medium height arch that naturally supports body weight is a sign of biomechanical efficiency, but it does not necessarily mean that they are injury-proof.

Additional resource – Running shoes for overpronators

The Best Shoe?

If you fall into this category, lucky you for because a broad range of shoe options is available, but stability shoes still the best.

You can also go for a minimalist shoe if minimalist running is something you want to try.

The High Arch Type

If your arch type belongs to this category, then your feet may pronate enough to absorb the maximum amount of shock.

Research has linked having a high arch with stress fractures, and heel pain issues since this type of foot tend to be less flexible, taking in extra impact.

Best Shoes

Runners with a high arch often, but not always, require shoes with extra cushioning.

Running Gait Demystified

Once you determine your foot arch, you’ll want want to figure your running gait cycle type.

In essence, running gait is a set of unique actions and reactions that a foot performs while in motion (whether it’s walking, running, etc.) in order to provide support, balance, and shock absorption for the body.

The most important thing about running gait that you need to understand is pronation.

Pronation Explained

Pronation is part and parcel of the natural movement of the human body.

In essence, it’s the foot’s natural inward rolling for impact distribution, following the heel striking the ground during a running gait.

Getting your head around your own pronation type is one major puzzle piece in helping you pick a comfortable running shoe.

Assessing Running Gait

Here are the two options you have to determine your running gait:

The Pro Option

The best way to determine your running gait is to have your foot analyzed by a specialist using multi-angled cameras and a treadmill.

While using these special tools, the specialist can assess your gait and measure how much your foot rolls in, or rolls out.

But this is not always an option, right?

Don’t worry.

I got you covered.

Additional resource – Should you rotate running shoes

The Home Free option

You can figure out your running gait is by checking the wear pattern on the side and the sole of a used pair of running shoes.

Here’s how:

  • Place a used pair side by side on a table, toes pointing away from you,
  • Look at them from eye-level behind the heel
  • Compare your results to the three categories below.

Running Gait Types

As a general rule, running gait falls into three broad categories: (1) neutral, (2) overpronation, and (3) underpronation.

Here’s what each means. .

Additional resource – How to measure foot size for running shoes

Running Gait—The Neutral Gait

This is the basic neutral pronation type.

If you have a neutral gait, then you might be a biomechanically efficient runner.

A neutral gait means that your ankle, knees, and hips are all in alignment, therefore, be able to absorb impact, and reduce pressure on the joints and knees.

The Ground Contact

During the neutral gait, the outside of the heel strikes the ground first, then the foot pronates to absorb the shock and support body weight.

The Test

When a pair of used shoes do not show any inward or outward tilt and/or showing signs of wear down the middle of the sole, it usually indicates a neutral gait.

Common in

Runners with medium arches, as you can already tell.

Best Running Shoes?

I highly recommend a stability shoe or neutral shoe.

Additional Reading  – Your guide to the heel to toe drop.

Running Gait—The Overpronation Gait

As I have already stated, all runners pronate—to one degree or the other.

The forward roll of the foot following a foot strike helps distribute the shock of impact, reducing the risks of overuse injury in the process.

So, a little pronation is a good thing.

But a little too much can be problematic, resulting in overpronation, which is an exaggerated form of the foot’s natural inward roll.

The Ground Strike

During the overpronation gait, the foot lands on the outside of the heel, then pronates excessively inward, transferring the shock of the impact to the inner edge of the foot instead of the ball.

In theory, if you tend to overpronate, then you are risking knee pain and injury.

The Test

If the shoes have a slight or a substantial inward tilt along with signs of wear on the inside by the big toe, then you might have an overpronation running gait.

Common in

This gait type is mostly common among flat-footed and/or low arch runners.

Best Running Shoes?

The type of shoe you need depends on the degree to which you overpronate.

Stability shoes works very well for mild-overpronators.

But if you severely over-pronate, go for  motion control running footwear.

Additional resource – How to recycle old running shoes

Running Gait—The Underpronation Gait

Also known as supination, if you underpronate, then this means that your foot rolls out during a running gait.

Foot Strike

The outside edge of the heel strikes the ground at an increased angle but does not roll inward during the gait cycle.

This causes a massive transmission of shock through the lower limbs.

This results in insufficient impact reduction upon landing, putting a lot of pressure on the leg.

Some of the common injuries among underpronators include shin splints, ankle sprains, and plantar fasciitis.

Doesn’t sounds nice, right?

Here’s the full guide to under pronation

The Test

If your shoes have a slight or a significant outward tilt along with wear patterns on the outside edge of the sole, then chances you have an underpronation/supination running gait.

Common in

Runners with high arches are likely to be supinators.

Best Running Shoes?

I highly recommend neutral shoes with adequate cushioning properties for increased shock absorption.

Measure your arch really well so you can add sufficient cushion.

Shoe Types

As I have already stated, running shoes come in many different sizes, shapes, and levels of stability.

With all that being said, here are the main types of running shoes to consider before making a purchase:

Stability Shoes

Stability shoes feature a good dose of medial support and midsole cushioning and are perfect for runners who exhibit mild to moderate overpronation.

Motion Control Shoes

If you tend to exhibit moderate to serious overpronation, then motion control shoes are what you need.

These come in with extra built-in support and flatter outsoles—the exact mix you need to ward off excessive pronation and providing sufficient stability to the feet.

Neutral Running Shoes

If you are looking for minimum medial support and maximum midsole cushioning, then neutral running shoes are the best choice.

Neutral running shoes provide a bit of medial (arch-side) support and midsole cushioning for extra shock absorption ability.

In fact, some brands of super-cushioned shoes can provide as much as 50 percent extra cushioning than standard shoes.

Barefoot Running Shoes

For the most part, most barefoot running shoes have no cushion in the heel pad.

They also come with a very thin layer of the shoe between the ground and the skin.

Just keep in mind that with this type of running shoes, you’ll be provided with the bare minimum when it comes to protection from the elements and potential risks on the ground.

Additional Resource – Here’s how to dry running shoes.

Running Surfaces And Running Shoe Choice

Oh boy!

One down and some more to come!

Another thing you need to consider—especially when it comes to making your shoes last as long as possible while providing maximum protection—is the type of terrain and/or surfaces you’ll be running on.

Here are the main running surfaces to consider along with the ideal type of a shoe for each terrain.

Classic Road Running Shoes

If you are like the majority of recreational runners out there and tend to run on paved roads, indoor tracks, and/or packed trails, then classic road shoes are all you need.

Most classic road shoes have flexible outsoles and are fortified to provide enough cushioning during repetitive strides on hard, even terrains—think paved surfaces—flat and hard surface.

Trail Running Shoes

If you trail run often, consider investing in a trail running shoe.

As the name, Trail shoes are designed for the beaten and off-road paths.

These surfaces are usually peppered with mud, roots, rocks, gnarls, and other (injury causing) obstacles.

Most trails running shoes are fortified with a much denser rubber outsoles than the standard road shoe.

They are also designed to provide better tread and superior grip, which can provide better control on softer, often slippery or uneven terrains.

Cross-trainers

If you’re in the market for a sports shoe for the gym, or CrossFit workouts, then go for cross-training shoes.

Most cross-trainers are designed to have more contact with the ground or floor.

As a runner, you’ll be doing plenty of cross-training workouts.

For that, check my page here.

It got all sorts of strength training, yoga workout, and everything in between that you need to become a well-rounded runner.

Here’s the full guide running shoes anatomy.

Take Care of Your Running Shoes

As I have explained in a previous post, running shoes are not invincible.

According to most experts, a pair of running shoes should last between 400 to 500 miles—that’s roughly four to six months for recreational runners.

Once the shoe is past this mileage range, it’s compromised and using it puts you at risk for injury.

And you don’t want that.

Luckily, there are many things you can to make the most miles out of running shoes.

In fact, take good care of them, and they’ll last much longer.

Let’s look at a few measures.

Use your Running Shoes for Running only

The average pair has a lifespan of around 400 to 500 miles.

Every trip to the grocery store, Zumba class, tacks on the miles, and eventually contribute to the downfall of your favorite shoes.

Yes, it’s an exclusive relationship!

Your running journal should keep you honest.

Here’s how often to replace running shoes.

Wash Your Running Shoes

Sure, you won’t necessarily deteriorate your shoes faster if you do not keep them clean, but you will definitely if you clean and dry them improperly.

Never put your running shoes in the washing machine.

Instead, get the dirt off the shoes by wiping them down with a shoe brush or a dry cloth after use.

Let your sneakers air dry completely instead of placing them near a heater vent or tossing them in the dryer.

Never use chlorine or peroxide to clean up.

Soak them for a moment with gentle detergent is enough.

Additional Resource – Here’s your guide to running shoes for flat feet.

Rotate Your Running Shoes often

Do not wear the same running pair two days in a row.

They need time to air out and bounce back.

By doing so, you extend the lifespan of your shoes.

So, for instance, if you’re logging in serious miles in preparation for a longer race, consider rotating two—or more—pairs of shoes during the same season.

This is also helpful for tailoring the specific shoe for the type of run.

Storing Your Running Shoes

Exposing your running shoes to extreme temperatures and elements can cause severe strain on the shoes.

Storing your shoes in your box after use, car trunk during the summer heat, or outside when temperatures are freezing is the fastest way to break them down.

Instead, store them in moderate temperature, preferably in an open area where they can air dry and breathe.

Remember, microbes living there too.

Here are are more tips on how to make your running shoes last longer.

How To Choose Running Shoe For Beginners  – The Conclusion

There you have it.

The above guidelines will surely help you to find your perfect sole mate and budget-friendly.

You need to take action, and the rest is just details.

Don’t be afraid to ask the expert before you decide on your own.

In the meantime, thank you for dropping by.

Keep running strong.

Prevent A Heat Stroke When Running in the Summer

by
woman running in the summer

Summer is a great time for running.

It’s the ideal opportunity to shed winter’s layers and hit the outdoors.

But when the temperature rises, running becomes a huge physical undertaking, and intense running can be quite dangerous.

In fact, run too long in the heat leads to heatstroke—that excruciating fatigue that makes you feel like you’re about to explode from the heat.

While running in the heat is often safe for most runners, taking a few preventative steps will help you stay safe and prevent complications associated with the heat.

This hot season, do your part in avoiding heat stroke when running by following the tips below.

But first things first, what is heat stroke and why it occurs?

Heat Stroke in Runners Explained

Heatstroke, the most dangerous form of heat-induced illness, occurs when the body’s heat-regulating system is compromised by excessive heat.

During the condition, body temperatures increase above its normal range, which is a degree or two of 98.6° F or 37° C.

Signs include nausea, confusion, seizures, disorientation, and often a loss of consciousness or coma.

Treating Heat Stroke When Running

On the onset of any symptoms, do the following immediately:

  1. Out Of The Sun

If you suffer from any heat-related illness symptoms, it’s key to immediately get out of the sun and rest, preferably in an air-conditioned room.

If you can’t get indoor, try to find the nearest cool place or at least shade.

  1. Elevate

Lie down and raise your legs to a level above your chest to get the blood flowing.

  1. No Clothing

Remove any tight or extra clothing and equipment.

  1. Drink

Drink plenty of fluids, such as water or sports drink to replace lost liquids and salt.

Don’t guzzle, though, but take sips.

  1. Apply Cold

Bring your core body temperature down by applying cool towels to your skin, taking a cool bath, spraying yourself with a garden hose, or placing ice packs or wet towels on your neck, head, armpits, and groin.

Seek Medical Help

If these measures fail to improve your symptoms within 10 to 20 minutes, seek medical help.

Left untreated, heatstroke can cause organ failure, brain damage, and even death.

If you don’t cool down your body, heatstroke can lead to organ failure, serious injury, or even death.

How To Prevent Heat Stroke When Running

When it comes to managing and dealing with heat-related issues in runners, prevention is the best course of action.

After all, prevention is better than cure.

Here are the measures you need to protect yourself from heatstroke when running in the heat.

Enjoy!

Stay Well Hydrated

Proper hydration is key for warding off heat-related illnesses.

Water is not only a key nutrient, but it literally makes roughly 60 to 70 percent of your entire being.

While the key to staying well-hydrated is drinking plenty of water, it’s easier said than done when temperatures rise.

Your body generates more heat when you’re surrounded by hot air, making it harder to maintain core temperatures within the healthy range.

Here’s how to keep your body well hydrated:

  • Drink plenty of liquids before, during, and after your runs.
  • Top off your hydration stores with 8 to 12 ounces of water before your run.
  • Drink small sips during running roughly every 10 to 15 minutes, especially when running long in the heat.
  • Toss in four to six ounces of water about every 15 to 20 minutes while running, then keep drinking fluids until your urine is clear.
  • Weigh yourself before after your workouts. Shoot for 16 ounces of fluid for every pound of weight lost.

What’s more?

Keep in mind that thirst isn’t a good indicator of dehydration.

Once you’re thirsty, you’re already dehydrated.

Symptoms of dehydration include elevated heart rate (even when resting) and dark, golden-colored urine.

Additional resource – Running in the sun

stay safe when running in hot weather

Check The Heat Index

When planning to run outdoors, check the heat index to see if it’s suitable for outdoor exercise.

The heat index calculates air temperature with relative humidity to determine what temperature actually feels like.

The higher the index, the hotter the weather feels.

For instance, if the temperature is 90 degrees and the relative humidity is 70 percent, the air will feel as though it’s 110 degrees.

Also, consider the pollution level.

The higher the pollution level, the harder for you to breathe.

When the heat index exceeded 90 F, Consider jumping on the treadmill or cross-training.

You don’t want to torture yourself and end up in ER, right?.

This will make it harder for sweat to evaporate from your body.

Additional resource – Sodium for for runners

Dress Right

When the mercury rises, you need workout clothes that can keep you fresh, dry, and comfortable.

Go for high-performance fabrics that will wick the moisture and sweat away from your body.

High-performance fabrics have tiny channels that wick moisture away from your skin to the outer layer of the clothing, where it can evaporate faster.

Some of the best fabrics include Drymax, Coloma, Smartwool, polypropylene, and other high-performance athletic fibers.

What’s more?

Avoid tight clothing as it restricts the heat removal process as well as dark colors as they absorb the sun’s heat and light.

Protect Your Head

A running hat can help protect your face from the sun’s UV rays, as well protect your eyes from UV rays (again) impact that may lead to cataract and other eye problems after years of exposure.

This also helps reduce the risk of the sunburn.

A hat will also protect you from flying insects and cobwebs, especially if you run a lot in the country or on trials.

How about A visor?

Often a hat is too constrictive and may trap heat.

Instead, wear a visor if you want to wear something on your head to block the sun.

Additional Resource – Running in polluted areas

Be Patient

In order to prevent exertional heat stroke, it’s key to gradually acclimate yourself to running in hot weather.

It takes roughly two weeks for your body to adapt to the heat.

This is what’s known as heat acclimatization, and it consists of a series of physical adaptations that help your body better manage heat stress, cooling itself more efficiently in the process.

During that period, your working heart rate decreases, your core body temperatures lower, and sweat rate increases.

Instead of pushing the pace, scale down your running distance or intensity for the first few weeks.

Additional resource – Ice bath for runners

Pay Attention to Your Body

As long as you listen to your body and are willing to take the right precautions, you should be able to safely enjoy running in the summer season.

While running in the heat, pay attention to signs and symptoms of heat-related illness.

These include:

  • Fast breathing
  • Rapid heartbeat
  • Heavy sweating
  • Headache
  • Redness or paleness in the face
  • Nausea
  • Warm, dry skin
  • Intense thirst
  • Diarrhea
  • Confusion
  • Vomiting
  • Fainting

If you start to notice any symptoms—stop running, move to a cool, shaded area, and drink plenty of water until you feel back to normal.

Ignore these warning signs, and your condition will worsen, leading to a medical emergency.

If you already have a condition related to one of those issues, I suggest you run in a group or partner up.

Stay safe out there!

Conclusion

I can only give you this much attention because you are the only one that understands your body better than anyone.

By taking the above steps, you can pretty much guarantee that you can prevent a heat stroke when running.

It’s really up to you.

In the meantime, thank you for dropping by.

Keep running strong.

Face First: Why Runners’ Face Protection Should Be Your Top Priority

by

Why do some long-time runners look old? If you’re looking for an answer, then you’ve come to the right place.

You’ve probably heard the rumors that running can make you look old or even cause wrinkles. But is there any truth to it?

The answer might surprise you.

Running is an intense activity that puts a lot of strain on your body, and it’s natural to wonder if it could also be taking a toll on your face.

In this post, we’ll dive into the science behind runners’ face and separate fact from fiction.

You’ll discover that the idea of a runners’ face is nothing more than a myth and learn some tips to protect your skin while running.

So, whether you’re a seasoned runner or just getting started, keep reading to find out the truth about runners’ face.

The Truth Behind Runners Face

The mysterious “Runner’s Face” phenomenon is a fascinating yet controversial topic that has captured the attention of many runners and non-runners alike.

This alleged premature-aging phenomenon supposedly affects runners in their 30s and beyond, leaving them with a less-than-youthful appearance. But let’s delve into the depths of science and statistics to uncover the truth behind this enigma.

Some believe that the repetitive up-and-down motion of running causes the skin to lose its elasticity, resulting in sagging cheeks and facial structures. However, before we jump to conclusions, let’s examine the evidence at hand.

Contrary to popular belief, the theory of bouncing faces is nothing more than an urban legend. There is a distinct lack of solid scientific proof to support this claim. Instead, much of the so-called evidence stems from anecdotal accounts or dubious “sponsored articles” by beauty clinics attempting to prey on the insecurities of potential customers. So, when it comes to putting fillers in your face, you can confidently say, “No, thank you!”

But here’s the twist: While the bouncing face theory may not hold water, there are genuine reasons why some endurance athletes may appear older than their actual age. These factors have nothing to do with the repetitive motion experienced during training. It’s time to separate fact from fiction and uncover the true culprits.

Let’s get to the truth.

Why Do Runners Look Old – The Free Radical Theory

Research suggests that running and other forms of cardio training can cause free-radical stress that may damage collagen and elastin, the skin’s most vital supportive fibers. When you exercise, your body develops free radicals from training stresses, which is a natural response from the process of recovering and patching up the muscles. The problem is, depending on the length, type, nutrition, and recovery time, the excess of free radicals can accumulate and damage the cells, which we usually associate with aging.

Is It Hopeless?

Don’t throw your running shoes into the trash just yet. A study published in Free Radical Biology and Medicine reported that only extremely intense training results in cell damage.

So, what qualifies as extremely intense?

Any training for 90 minutes or longer at 70 to 80 percent of maximum heart rate, according to research.

Maybe this is the reason why you’re more likely to notice some of these effects on serious endurance runners who log a lot of miles every week. Mild intensity is defined as training at 50 to 60 percent of the maximum heart rate three to five times a week.

In other words, if you’re a recreational runner performing most of your runs outside of the intense category, then you shouldn’t worry about scaling back your running to protect your precious face.

It’s important to note that regular exercise, especially running, is one of the major triggers for healthy skin. Exercising regularly can increase circulation, improve bone density, and upgrade your immune system, which may grant your skin a more youthful and lively appearance. Plus, exercise is also one of the best anti-aging measures you can take for your lungs, heart, brain, productivity, and brainpower.

Additional resource – Vitamin D for runners

The Sun

Running outside can be an invigorating and rewarding experience, but it can also put your skin at risk. Exposure to the sun can do a number on your skin and leave you looking older than your years.

Did you know that every minute spent under the sun counts as one exposure? So, if you’re going on a 2-hour run, you’re racking up around 120 exposures! The sun’s UV light can damage your skin’s layers and cause age spots, uneven pigmentation, and even skin cancer. According to research, 80 percent of the signs of aging are attributed to sun damage.

Air Pollution

It’s not just the sun you need to worry about. Air pollution can also contribute to the formation of a less-than-radiant complexion. In fact, a study in the Journal of Investigative Dermatology found that exposure to air pollution can drastically increase the signs of skin aging. If you’re curious about the impact of pollution in your area, you can check out Dermalogica’s Skin Pollution Index. The higher the number, the greater the impact on your skin.

For more on the impact of running and the elements on your face, check out the following sources:

Anti-aging Effects of Select Botanicals: Scientific Evidence and Current Trends

Does age-dynamic movement accelerate facial age impression?

The Relationships between Age and Running Biomechanics

The Facial Aging Process From the “Inside Out”

The Science and Theory Behind Facial Aging

How to Protect Your Face When Running Outdoor

Here are a few tips to help you protect your face while exploring the outdoors.

Use Sunscreen

Are you tired of constantly battling sunburn and uneven skin tone after a long run outdoors? Look no further than sunscreen, the ultimate weapon against the damaging effects of the sun’s harmful ultraviolet rays. And no, sunscreen isn’t just for women – it’s for anyone who wants to keep their skin looking young and healthy, regardless of gender.

But not all sunscreens are created equal. To get the most protection possible, choose a broad-spectrum sunscreen with at least 30 SPF, which blocks both UVA and UVB rays. And don’t forget to apply sunscreen to your lips – after all, they need protection too.

If you’re a long-distance runner, opt for a spray sunscreen for easy reapplication during your run. But don’t forget to apply your sunscreen at least 15 to 20 minutes before your run to allow your skin to absorb it fully.

And here’s a pro tip: sunscreen typically starts to lose effectiveness after about two hours, or even sooner if you’re sweating heavily. So be sure to reapply frequently, especially during long runs.

If you have sensitive or acne-prone skin, opt for a sunscreen with SPF 50 and no higher. While higher SPF may seem like a good idea, it can actually lead to a greater risk of clogged pores and breakouts.

But sunscreen isn’t the only defense against outdoor elements. Air pollution can also wreak havoc on your skin, leading to uneven pigmentation, age spots, and even skin cancer. To find out the impact of pollution in your area, check Dermalogica’s Skin Pollution Index.

Wear A Hat And Sunglasses

Let’s shed some light on the essential accessory that should be a staple in every runner’s wardrobe—the mighty hat or sun visor. This multitasking marvel not only shields your face from the scorching sun but also comes to the rescue when the sweat starts pouring. Say goodbye to pesky droplets interrupting your flow! A hat or sun visor soaks up that perspiration, leaving you with a cool and comfortable running experience.

Now, let’s talk about the windows to your soul—your eyes. Did you know that UV rays bouncing off the pavement or sand can wreak havoc on your ocular health? Don’t fret! We’ve got your back with a simple yet powerful solution—sunglasses! These stylish accessories are not just a fashion statement; they are a vital line of defense against the harmful effects of UV radiation. By donning a pair of sunglasses with UV/UVB protection, you shield your eyes from potential threats like pterygium, ocular melanoma, and cataracts. Now, that’s a sight for sore eyes!

But hold on, before you rush to grab any pair of shades, let’s dive into the science behind UV protection. Opt for sunglasses that offer reliable UV filters to safeguard your vision. Steer clear of those trendy but ineffective eyewear options that lack the necessary protective coatings. Remember, the more light that penetrates your pupils, the greater the risk to your eyes. So, be a savvy runner and choose sunglasses that prioritize your eye health without compromising on style.

Don’t Run Shirtless

While going shirtless may seem like a way to beat the heat, it actually exposes your skin to more sun, leaving it vulnerable to potential damage. What’s more, running shirtless can trap sweat against your skin, keeping you warmer than you’d like. But fear not, for there’s a simple solution that will revolutionize your running experience.

Enter the world of technical, high-performance shirts—the superheroes of moisture-wicking magic. By opting for a quality wicking shirt, you bid farewell to sticky sweat and embrace a drier, more comfortable run. These shirts work their magic by efficiently pulling sweat away from your skin, allowing it to evaporate and keep you cool. But not all shirts are created equal, so choose wisely!

When selecting your ideal running shirt, seek out breathable, lightweight fabrics that allow your body to breathe and regulate its temperature. Look for clothing designed with the Ultraviolet Protection Factor (UPF), a measure of how effectively the fabric blocks harmful UV radiation. The higher the UPF rating, the greater the protection for your skin. For example, a shirt with a UPF of 50 will only allow approximately 1/50th of the sun’s UV radiation to reach your precious skin. Now that’s impressive!

If you prefer running in sleeveless shirts or tank tops, worry not. You can still keep your arms protected by investing in sun-protective sleeves. These nifty accessories offer an extra layer of defense against the sun’s rays while allowing you to enjoy the freedom of your preferred running attire.

Now, let’s talk about fabrics to avoid—namely, cotton. While cotton may feel soft and cozy, it falls short in the sun protection department. Cotton fabrics typically have a UPF factor of approximately 5-7, meaning they allow a significant amount of radiation to reach your skin. So, bid adieu to cotton and embrace the world of performance fabrics engineered to keep you safe and comfortable.

Eat Lots of Antioxidants

Imagine this: a plate bursting with vibrant colors, brimming with the power to protect your skin. Say hello to the superheroes of nutrition—the antioxidant-rich foods that can thwart potential damage caused by those pesky free radicals. Let’s dive into the delectable options that can revolutionize your skincare game.

First up, we have the tropical delights of kiwi and pineapple, packing a punch of antioxidants to fortify your skin’s defense. These exotic fruits are not only a feast for the senses but also a feast for your skin’s vitality. Next, we venture into the realm of berries—the small but mighty warriors against free radicals. Blueberries, strawberries, raspberries, and blackberries offer an abundance of antioxidants that can help keep your skin radiant and youthful.

But wait, the citrusy wonders of fruits like oranges, lemons, and grapefruits are also on the menu. Rich in vitamin C, these zesty treats not only give your immune system a boost but also work wonders for your skin’s health. The secret lies in their antioxidant properties, shielding your skin from the harmful effects of oxidative stress.

Vegetables take the stage as well, with broccoli leading the charge. This cruciferous powerhouse is not only packed with essential nutrients but also serves as a source of skin-loving antioxidants. Green and red peppers join the party, adding a vibrant touch to your plate while bolstering your skin’s defenses.

But let’s not forget the skin-boosting wonders of carotenoids—the antioxidants that lend a vibrant hue to fruits and vegetables. Tomatoes, sweet potatoes, carrots, pumpkins, papaya, and mango are just a few examples of the skin-loving treasures that nature provides. By indulging in these colorful delights, you give your skin a powerful ally in the fight against free radicals.

If you’re looking for an extra boost, turn to skin supplements that contain vitamins A and E. These trusty allies work hand in hand to nourish your skin from the inside out, providing added support in your quest for youthful radiance.

Runners Face – The Conclusion 

I hate to disappoint you, but there isn’t such a thing as runners face.

The up-and-down movement is nothing to worry about, and it’s definitely not going to age your skin faster.

But that doesn’t mean that you shouldn’t protect your face when running outdoors.

By taking the above steps, you can drastically slow down the aging of your skin.

Thank you for dropping by.

Keep running strong.

David D.

27 Running Motivation Tricks – How to Get Motivated to Run

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Looking for simple ways to improve your running motivation?

Then you’ve come to the right place.

In today’s post, I’m going to share with you a list of 27 of my favorite strategies for keeping running motivation high.

Sounds great?

Let’s lace up and dig in.

1. Find Your Big Why

Knowing your big why is an essential way to stay on top of your goals.

Sorting out your priorities begins with you asking yourself why.

Why would you pursue something when you don’t actually know why you’re doing it. It doesn’t make sense, right?

To find your deep why ask yourself the following questions:

  • Why do you want to run more regularly?
  • Why do you want to get fit?
  • Do you want to lose weight?
  • Do you want to eat healthily?
  • Do you constantly getting bullied?

Think about these questions for a few minutes, then make a detailed list of the reasons you want to accomplish your fitness goals.

Still a beginner? Try my beginner running plan.

2. Set The Right Running Goals

As a beginner, plan to run for 20 to 30 minutes a few times a week.

Write down your goals, so you use them as a point of reference—they’ll also evolve as you get stronger and fitter.

Sure, feel free to dream big, but remember to stay within your fitness level.

Getting hurt is a common motivation killer.

Here are a few more goals to consider:

  • Working out 4 to 5 times per week
  • Losing one pound a week
  • Doing yoga twice a week
  • You name it!

You’re more likely to accomplish your ultimate running goal—whatever it might be—if you break it down into short-term, mini, manageable goals.

Here’s how to design your running program.

3. Write And Rewrite Your Goals

Setting your goals is the first step.

Rewriting is the rest of the steps of the trip, as you’ll need to make constant tweaks in order to reach your destination.

That’s why goal setting is a skill.

The more you practice it, the better you’ll get at it.

Write down your goals every day—even if this seems redundant.

The often your rewrite your goals, the clearer and more refined they get.

Doing so also reminds you of what you want to achieve.

4. Turn your Goals into Pictures

Post a picture or a visual representation of your running goals somewhere visible where you can see it on a daily basis.

Take three to five Post-It notes then jot down your top fitness and health goals.

Make sure that each goal is a few words long, just like a mantra.

Run three times a week, for example.

Other examples include:

  • Losing an X amount of pounds,
  • Developing healthy eating habits,
  • Improving running performance,
  • Increasing total body strength,
  • Getting more quality sleep,

Next, print out your goals in big words. Then, post them up on your refrigerator, computer desktop, your wall, or at work.

If you are running as part of a team or club you can also create visuals of the above goals by making custom patches for each goal. You can choose services of a patch manufacturer like UltraPatches to get your patches designed and manufactured in various types for your clubs and teams for every specific goal you want to visualize and use them as rewards and giveaways for achievements to motivate and boost the morale of members.

5. Plan your Running Routine
in Advance

“Action expresses priorities.” Mahatma Gandhi

Plan, to the letter, the type of run, date, time, and place of each session in your daily calendar.

This might be the best time investment you’ll ever make.

For an average month, you might go for a total of 15 to 20 workouts, depending on your schedule and training goals, of course.

Next, schedule your sessions the way you do with your social events and work meetings.

6. Plan Your Gear in Advance

I hate to sound like a broken record, but success does favor the prepared mind.

This is especially the case when trying to become a regular runner.

The better you prepare in advance, the easier you make it on yourself, and the more likely you’re to do it.

I hate to admit it, but the number of times I skipped a run because I couldn’t find my favorite running shirt is quite annoying.

Lay out everything you need for your run—clothes, trainers, water bottle, headphones, armband, general positivity—then place them on the kitchen counter or near your bed, so you always have every ready to go.

At least, never run in a rush so you won’t get irritated before you hit the track.

Here’s how to overcome your running excuses.

7. Draft a Contract

This may seem a bit out there, but drafting a contract can push your motivation to the next level.

This is especially the case when you’re willing to do what it takes to achieve your goals.

Inside of contract, make sure to include the following:

  • Your long term goals
  • Your short terms goals
  • Your exact action plan
  • A list of your excuses
  • Rewards and punishments
  • Date at which you should reach your fitness goals.
  • Your signature and the date of signature

Next, hold yourself accountable for doing what needs to be done in order to apply the terms of the contract in your daily life.

8. Build a Support System

Research shows that building a support system can increase your odds of success.

This support system may include members of your family, friends, colleagues, and workout buddies.

Instead of plodding alone, build a supportive cast of encouraging and like-minded people, whether in person or online.

Just like my girlfriend and I, we try to be as annoying as possible whenever one of us is trying to be a couch potato or reach for the low hanging fruit.

Stay hard!

9. Find A Running Motivation Buddy

Having a running buddy keeps you honest—for both the short term and the long.

In fact, a workout buddy can provide you with a mix of accountability, competition, and support that can virtually ensure success.

Ask everyone—your family, friends, co-workers, and neighbors.

You can also join a local sports club, or go online to find the perfect match.

What’s more?

Make sure you share similar fitness goals and have the same fitness level.

10. Make a Public Commitment

Want to use peer pressure to the max?

Share your goals with others.

Sure, this might not work for everyone, but it’s worth trying as research shows that making such a commitment makes it more likely to achieve one’s goals.

Share your goals with your family members, friends, co-workers, online buddies, then keep them updated on your progress.

11. Have a Killer Running
Motivation Playlist

According to study, listening to music while working out can improve mood, boost athletic performance, and increase consistency.

It also makes your training more fun. You don’t need science to know that.

Choose music within a certain tempo: roughly 120 to 140 bpm, or beats per minute.

You should also update your playlist often to keep it fresh.

Nobody loves listening to the same tracks over and over again.

Additional Resource – Why is my running not improving

12. Reward Yourself Often

Write down a long list of your mini-goals.

Then, write down a suitable reward or treat for every mini-goal.

By suitable I mean, it’s suitable to (1) the size of the goal ( for example, don’t reward completing a 45-minute weight lifting session with a long vacation in Paris).

And (2) does not compromise your ultimate goal—so, for instance, if you’re trying to lose 30 pounds of body fat, don’t reward a short run with a dessert binge.

You’ll only sabotage your results.

Common rewards include:

  • A nice healthy dessert
  • Reading your favorite book
  • Taking a long nap
  • Going to a nice restaurant
  • Binge-watching your favorite show.
  • Getting a message
  • A hot bath

13. Get a Coach

In case you can afford it, get a coach or mentor to work with, especially when you feel like you need more direction.

Here are a few perks of having a personal trainer:

  • Provide you with a structure for your training.
  • Provide you with the tools you need to break through some of your emotional barriers.
  • Learn the correct form and avoid technical mistakes.
  • Hold you accountable for your progress, improve your consistency, and speed up your fitness gains.

14. Keep a Running Journal

Monitoring your training helps you detect a pattern in training, which is vital in uncovering what works the best for performance and injury prevention. This is the case whether you’re a stressed mother, overworked manager, or a busy student.

You can monitor your goals online by using an app like LogMyRun to prompt you to enter data about your training,

After each run, note the following in your running log:

  • Time and distance
  • How you were feeling (physically, emotionally, and mentally)
  • Approximate mileage
  • Running speed
  • Weather conditions
  • Pre-run meal
  • Calorie burn
  • Sets performed

15. Chart Your Progress

“If you can’t measure it, you can’t improve it.”- Peter Drucker.

Not keeping track of your progress (or lack thereof) is the recipe for stalled results.

It also makes it more likely for you to forget about the little improvements you have made.

Keep track of your progress using a training log or diary.

Or you can also use apps like JEFIT, Fitocracy, or Fitness to keep tabs on weights.

Here’s what to keep track of:

  • Your weekly body weight,
  • Your body measurements,
  • Number of reps and sets along with the weight used on each exercise,
  • Your weekly running mileage,
  • Your daily calorie intake,
  • Before and after pictures,

Websites like MyFitnessPal and Fitbit are also great resources and tools for keeping track.

set running goals to improve your running motivation

16. Use Affirmations

Still, struggling with your running plan?

Try using affirmations.

Affirmations are specific, positive, and empowering statements that can help you overcome negativity, self-sabotage, etc.

Here is a list of some of my favorite affirmations.

  • I love fitness and exercise every day.
  • I am motivated at all times to work out.
  • I embrace success in all areas of life.
  • I am becoming more and more motivated every single day.
  • I find it easy to motivate myself and get myself in the right state of mind.
  • My life is full of purpose and motivation.
  • I feel motivated and am moving in the direction of my fitness dreams.
  • I am a highly motivated person
  • I am highly motivated, ambitious and driven
  • I am always looked up to as someone with high energy, drive, and motivation

17. Act Like it

This is an excellent tool I picked up from the world of Neuro-Linguistic Programming (NLP).

And in essence, it’s the good old fake it until you make it tactic.

According to the “act as if” principle, it’s possible to manifest outer circumstances and conditions by acting “as if” they already happened.

By “acting as if” you already have something you want (even though you might not feel like doing it), you’ll create the conditions for it to manifest in your life with greater ease and possibility.

There is nothing spooky about it.

For instance, we can feel happy by acting as if we are already feeling happy (even if we are miserable as f**).

By doing so, you’ll find it that you actually start to feel motivated for the workout.

18. Use the Stick

Humans are not that complicated when it comes to motivation.

We are either motivated by the things we want—the carrot, or by the things we don’t want—the stick.

What’s more?

Research shows that pain is actually a stronger motivator.

To use the stick, ask yourself the following question:

  • What is the cost (physical, emotional, social, and health-wise) of failing to see your running resolution to fruition?
  • What are you standing to lose by not getting fit?
  • What are the consequences of leading an unhealthy life?
  • Next, write down your answers and revisit them on a daily basis.

19. Put Money On the Line

There are plenty of websites and apps that help you bet on your training goals.

If you don’t want to stay accountable for your action, you lose money or have to donate to a charity whose cause you don’t support.

If you accomplish your goal, you’re either rewarded with a paycheck or donation to your favorite charity.

You can also pre-book your gym sessions—and pay for them in advance.

Or plunk down some money for a race.

Once you prepare an ongoing group class or a personal trainer, you’ll want to show up to get your money’s worth.

20. Take a Recovery Week

Running, especially high-intensity training, can put a lot of stress on your muscles, tendon ligaments, joints, and the nervous system.

By taking time off, you help your body to repair damaged muscle tissues.

Schedule a recovery week every fourth or fifth week of intense training.

Do it in a periodic manner, and you’ll always come on top.

During the recovery week, you’re not allowed to run, lift, or do anything at all.

You only need to go on walks and mind your diet.

There’s no fixed rule on this. Feel free to set goals and recovery on your own.

21. Don’t Skip Your Runs

You might feel tempted to tell yourself, “No biggie, I’ve been running for a few weeks in a row…I’ll just skip it for a couple of days, then I’ll be back on track,” that may harm your running motivation.

Cracks are starting to form, and you’re trying to ignore them.

Make it a rule to not skip a single run, especially during the few first weeks. If it’s on schedule, it has to be done.

If you fail, don’t beat yourself up, nor be harsh on yourself—everyone messes up sometimes.

22. Run in the Morning

Research shows that people who exercise first thing in the morning tend to stay better consistent with their training program.

It’s a matter of priorities.

You’ll be less likely to get distracted in the morning when the rest of the world, especially your children (if you have any), are still asleep.

To make this a reality, set your alarm, put it somewhere it away from reach, lay out everything you need for our morning workout, then go to sleep.

Give it a try! Surely you are going to be addicted.

You can also try running twice a day.

23. Run Commute

Running is a fantastic exercise, but it’s also a great mode of transportation, so try running to or from work.

In some cities, running can be often faster than driving during rush hour.

Who knows, you might end up getting home earlier than you’d normally do taking the public bus.

The first step? Simply stuff your essentials—cash, credit card, ID, phone, etc.—into a runner-friendly backpack or fanny pack and run home from work instead.

Remember: Check for the safest and best routes in your location.

Additional resource – Ice bath for runners

24. Run for Health, Not Just Weight Loss

Lots of people take up running because they want to lose weight.

But regular training benefits go beyond the scale. In fact, if you’re only running to slim down, you’re not seeing the big picture.

Here’s what you stand to gain from exercising regularly:

  • Reduce the risks of chronic diseases,
  • Strengthen your body,
  • Decrease your risk of heart disease,
  • Strengthen your immunity system,
  • Improve productivity,
  • Add years to your life,
  • Fight off mental problems, like depression and anxiety,
  • Boost your endurance and strength,

25. Compare Yourself To Yourself

Being competitive is a good thing, but when you start comparing yourself to others, you might end up doing more harm than good.

This is, of course, something we all do: we look at the guy (or girl) next door and check if they’re doing or having better or more than us.

This achieves nothing but makes us feel bad.

Instead of comparing yourself to other people, build the habit of comparing yourself to yourself.

Yes, it’s a skill that requires practice, patience, and time to fully develop.

But, by building this habit, you’ll learn how to keep the focus on you.

On your own achievements.

On your own results.

And nothing else.

26. Be Grateful

Being a runner is a gift that you should never take for granted. Just think about the last time you got injured and couldn’t go for your 5-mile run. It sucks, doesn’t it?

But are you grateful?

If you’re not, which is likely the case, then

grab a little notebook and start jotting down the things you are grateful for. Begin with the obvious and build it up from there.

These might include:

  • Having a family that supports you,
  • Being able to work out (many people cannot due to serious health issues),
  • Having a roof over your head,
  • Being able to read these words,
  • Waking up this morning,
  • Getting to work on time,
  • Having enough money in your bank account,
  • Not living in a war zone,

27. Don’t Give up

Fall down seven times, get up eight,  Japanese saying .

Running motivation is a fleeting mistress.

It comes and goes. You cannot confine it.

In fact, making mistakes and falling off the fitness wagon is 100 percent normal.

Nothing happens overnight except for failure.

Failure can pull the rug under you without you even noticing anything going wrong until it’s too late.

Please, whatever you do, do not give up.

When all else fails, just keep on going. It’ might just take you a few tries before you make it to the end goal.

Keep on going strong toward achieving your goals.

That’s what matters in the long term—not just some hacks and tactics you picked up from a blog or website.

Conclusion

There you have it! The above running motivation tips should be enough ignite your fire and get you going as fast as possible.

Taking the first step is often the hardest, so the easier you can make that, the more successful you’ll be. The rest is just detail, as the saying goes.

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

Thank you for stopping by! Keep running strong.

David D.

The Benefits of Deadlifts for Runners: Strengthening Your Way to Success

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picture of deadlift

If you’re serious about taking your running game to the next level and reducing your risk of injuries, then listen up, because I’ve got some exciting news for you. It’s time to bring deadlifts into the spotlight and make them your new best friend on the road or trail!

Now, you might be thinking, “Wait a minute, isn’t running all about endurance? Why would I need to bother with body strength?” Well, my friend, let me tell you something: that’s a common misconception, and it’s time to set the record straight. Strength training is an absolute game-changer for runners, and one exercise in particular stands tall among the rest—yes, you guessed it—the deadlift!

But hold on, don’t roll your eyes just yet! I promise you, this is not your typical boring workout routine. Deadlifts are like a secret weapon for runners, providing a whole range of benefits that can supercharge your performance. They’re not only runner-friendly but also downright awesome for building strength and resilience. Trust me, once you discover the power of deadlifts, you’ll wonder how you ever ran without them.

In this article, I’m going to spill the beans and share with you why deadlifting is an absolute must for runners. I’ll also let you in on a few of the most efficient deadlift variations that you can seamlessly integrate into your cross-training routine. So, lace up your shoes, grab a water bottle, and let’s dive into the world of deadlifts together!

Ready? Let’s hit the ground running, quite literally, and uncover the secrets behind this extraordinary exercise. Buckle up, because it’s about to get exciting!

Are Deadlifts Good for Runners

Let’s talk science for a moment. The deadlift is not just any exercise—it’s a compound movement that targets a wide range of major muscles in your body. We’re talking about the ones that truly matter for us runners, like the powerful back muscles, glutes, and hamstrings.

These muscle groups are the driving force behind our forward propulsion, and they hold the key to unlocking our speed and stability while pounding the pavement or conquering the trails.

Now, you might be wondering, “How exactly do I nail the deadlift technique?” Fear not, my friend, for I’ve got your back. There’s a treasure trove of deadlift variations out there, just waiting for you to discover them and add them to your cross-training routine. But here’s the catch: you’ve got to do them right. We don’t want any unnecessary injuries derailing your running dreams, do we? Proper form is crucial, so take the time to learn and master the technique.

But hey, don’t fret over which variation is the “best” one for you. The beauty of deadlifts lies in their versatility. Choose the variation(s) that resonate with you the most, considering factors like personal preference, injury history, and your specific training goals. It’s like crafting your own unique path to greatness, tailor-made for your individual needs.

Now, I know you might be thinking, “Hey, can you back up these claims with some evidence?” Absolutely! Let me unleash the power of research and share a few pearls of wisdom with you. Numerous studies and research papers have highlighted the remarkable benefits of deadlifts for runners. They not only enhance overall strength but also contribute to improved running economy and injury prevention. It’s like giving your body an upgrade, boosting your performance, and safeguarding you from potential setbacks. Talk about a win-win situation!

Beginners Start Slooooow

Beginners, start with a relatively lightweight and focus on proper form.

So if you are a beginner, start with relatively lightweight (a 40-pound loaded bar, for instance) and focus on your technique.

Ego won’t work here, make sure to make form a priority.

Here are six deadlift variations to try, whether you’re seeking to improve your strength, speed, power or endurance

1.     Conventional Deadlift

This is the classic form of a deadlift and the foundation of all other variations.

Get this one right, and the other versions will come in handy.

There is a lot to cover here, so please hang with me here.

Proper Form

Stand tall, feet a bit wider than shoulder-width apart, toes pointing straight ahead or slightly outward.

Line up the balls of your feet under the bar.

Then, hinge from the hips, bend your knees, then grip the barbell with shoulder width or slightly wider with an overhand grip.

This is your starting position.

Be kind to your spine.

Always protect your spine by activating your core.

I’m talking about your abdominal muscles here.

If you feel somehow painful in your lower back, drop it down, activate more.

Next, raise the weight up by extending your hips and.

Remember to contract your glutes, hamstrings, quads, and calf muscles while keeping the weight close to your body head up, chests out, back flat, and knees pointed in the same direction throughout the movement.

Hold for a moment, then slowly bring the weight down to the floor by bending your hips and knees.

2.    Sumo Deadlift

The sumo deadlift is the wider stance version of a deadlift, and it focuses primarily on the quadriceps, the inner thighs, and glutes.

The move can also help you improve your range of motion (especially within your hip flexors) needed for lifting heavier weights without injury.

Proper Form

Start by standing tall,  feet twice shoulder-width apart, toes pointing out at an angle, chest up,  again core should be activated.

Next, while keeping your back flat, bend your knees, hold the bar and lift it up by pressing through your heels and thrusting your hips forward.

Stand all the way up, pause, then slowly lower it to starting position and repeat.

3. Romanian Deadlift

The Romanian Deadlift is a fantastic variation for the hamstrings, an important running muscles.

Feel free to perform it by either using a loaded barbell or with dumbbells.

Proper Form

Begin by standing with shoulder width or a narrower stance—depending on your own personal preference.

Grab the bar from the floor with shoulder width to wide overhead grip and keep looking straight ahead as you lift the weight up.

Next, while keeping your arms straight and knees slightly bent, slowly bend at your hip joint and lower the loaded barbell as far as you can without rounding your back.

Make sure to extend your hips forward until you starting feeling a good stretch in the back of your thighs.

Bend down as far as your flexibility allows, but don’t force it; otherwise, expect trouble.

Once you reach the bottom portion, pause, then pull the weight back up to starting position and repeat.

Make sure to squeeze your hamstrings and core muscles at the top of the motion.

4. Trap Bar Deadlift

Trap Bar version is back friendliest deadlift-.

No room for injury to stop you.

This variation helps you cut injury risk while upping your ability to lift heavier loads.

Proper Form

Stand in the center of the trap bar, bend your hips and knees, then lower down until your thighs are parallel to the floor.

Next, while keeping your back straight and core engaged, grab hold of the bar’s handles using a neutral grip, then lift it up by thrusting your hips forward, pause, then slowly return to the starting position.

5. Kettlebell Sumo Deadlift

The Kettlebell Sumo Deadlift focuses on the inner thighs and lower back muscles.

It also improves balance, strength, coordination in the entire lower body.

Proper Form

Assume a wider stance, your toes pointing outwards, core engaged, and back flat.

Next, while bending at the hips, grasp a kettlebell of challenging weight with both hands, then lift up off the ground by extending your knees and hips.

Then, stand tall with chest out, head held high, and core engaged.

Lift the kettlebell off the floor by extending your hips and knees.

Make sure to stand tall, with chest out, core engaged, and back straight.

Pause, breathe, then lower to starting position.

Additional resource – Single leg bridge for runners

6. Single-Leg Deadlift

The Single-Leg Deadlift works the glutes like nothing else.

The glutes are the central power of your running stride, and essential for keeping stability throughout your gait.

Make sure to build the proper form first before do it with single leg.

I’d suggest that you perform this variation with a kettlebell as it’s more convenient, but feel free to use other tools.

Proper Form

Hold a 15 to 20-pound kettlebell in your right hand, and lift your left foot slightly off the ground.

Next, while activating your core and keeping your back straight, lean your entire torso forward and lower the weight toward the floor by bending at the hip and extending the left leg behind.

Hold for a count of three, then press back up to starting position.

Super worth a try, right?

For a stable posture during your running schedule. Deadlift not as scary as the name, though.

What are you waiting for?

Yoga For Runners – Top 27 Yoga Poses To Try

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Have you ever thought about supercharging your running routine with a touch of yoga magic? Well, today is your lucky day!

In this comprehensive guide, I’ll be your yoga guru, unveiling a treasure trove of poses to boost your flexibility, mobility, and strength.

But before we roll out the yoga mat, let’s first uncover the incredible perks yoga brings to your running game.

Yoga Increases Flexibility

As a runner, you’re no stranger to muscle tightness. Those nagging aches and pains often stem from muscles that are too tight, leading to injuries and subpar performance. But fear not, yoga has your back (and hamstrings and calves)!

Yoga is your secret weapon against muscle tightness. Through regular yoga practice, you’ll improve your flexibility, which is crucial for maintaining a healthy range of motion in your joints and muscles. Say goodbye to those stiff glutes, hamstrings, and lower back muscles – yoga will help you regain your suppleness.

Yoga Boosts Total Body Strength

Running is fantastic for your lower body – it’s like a strength training session for your legs with every stride. However, it tends to focus primarily on specific muscle groups, leaving others underutilized. This imbalance can set the stage for injuries down the road, like the dreaded runner’s knee.

Enter yoga, your ticket to a balanced, full-body workout. In yoga, you’ll engage all your muscles in various poses and movements, building strength evenly across your body. Think of it as a holistic approach to fitness. With yoga, you’ll discover newfound strength in your core, upper body, and those oft-neglected stabilizing muscles.

Yoga Enhances Mind-Body Connection:

Running can sometimes turn into a monotonous activity – one foot in front of the other, focusing on your pace, and miles ticking away. Yoga adds a refreshing twist to your routine by introducing mindfulness and a deep mind-body connection.

Yoga encourages you to be present in the moment, tuning into your body’s sensations and connecting with your breath. This newfound awareness can enhance your running form, making you more efficient and less prone to injury.

Strengthen Your Mind with Yoga

Running isn’t just about physical endurance; it’s a mental game as well. Your inner game, which includes self-confidence, self-esteem, and mental resilience, plays a vital role in achieving your running goals and conquering life’s challenges.

Yoga is your go-to tool for building a robust inner game. Through yoga, you’ll learn valuable techniques to calm your mind, manage stress, and boost your self-confidence. Poses like the Warrior series can instill a sense of power and determination, translating directly to your running endeavors. When your mind is strong, your body follows suit.

Breathe Deep With Yoga

As a runner, you understand the critical importance of lung capacity. Efficient breathing fuels your runs, providing the oxygen your muscles need to perform at their best. Yoga takes your lung capacity to the next level.

Yoga teaches you the art of full-spectrum breathing, engaging not just your shallow upper lungs but also your middle and lower lungs. This holistic approach to breathing increases your lung capacity and oxygen intake, benefiting your running performance.

On the yoga mat, you’ll discover the significance of breath control. Deep, controlled breathing not only optimizes your physical performance but also nurtures your mental state. It helps you stay calm under pressure, manage pre-race jitters, and focus during challenging runs.

Yoga For Runners as a Restorative Practice

Yoga, especially its restorative asanas (postures), possesses incredible soothing and healing powers. These gentle poses are like a comforting embrace for your tired body. They promote deep relaxation and conscious restoration after a challenging run.

This restorative aspect of yoga accelerates your recovery process, making you a healthier and more resilient runner in both the short and long term. It’s your secret weapon to bounce back faster and stronger.

Yoga is The Best Form Of Active Recovery

Active recovery, the practice of engaging in light exercise on your rest days, is essential for runners. Yoga reigns supreme in the realm of active recovery. Why, you ask?

Imagine this: It’s your rest day, and you’re itching to stay active without pushing too hard. Yoga steps in as the perfect solution. It provides a gentle yet effective way to keep your body engaged, promoting flexibility, mobility, and muscle recovery.

So, when recovery days roll around, don’t miss the opportunity to incorporate yoga into your routine. It’s your chance to rejuvenate and maintain your running prowess.

The Yoga Gear You Need

So, you’re ready to dive into yoga as a runner, but before you strike a pose, let’s talk yoga gear.

Having the right equipment can elevate your practice and ensure you’re getting the most out of it. Don’t worry; you don’t need a shopping spree – just a few essentials to get started. Let’s break down what you need:

A Yoga Mat

Just as runners rely on their shoes, yogis lean on their mats. A yoga mat is your sacred space, offering comfort and stability for your practice. It’s where you’ll find your balance, both physically and mentally.

Investing in a quality mat is worthwhile. Look for renowned brands like Hugger Mugger or JadeYoga.

While fancy mats can range from $90 to $120, you can snag a starter mat for as little as $25 on Amazon. Keep in mind that cheaper mats may lack durability and cushioning, so consider your usage frequency when choosing.

Straps

When practicing yoga, comfort is key. Opt for breathable, moisture-wicking yoga attire that allows you to move freely. Whether it’s leggings, shorts, or tank tops, make sure your outfit supports your practice.

Yoga Blocks:

In the world of yoga, the trusty yoga block is your best buddy. It’s a versatile tool that can help you enhance your practice, improve flexibility, and maintain proper alignment. Whether you’re a beginner or an experienced yogi, yoga blocks have your back (or should we say your spine?). Let’s dive into why these blocks are a game-changer:

Bolster:

If you want to take your practice to the next level, consider a yoga bolster. It’s a cushioned prop that enhances relaxation during restorative poses and meditation.

Additional resource – The Myrtl routine

Yoga Clothing

Just as you choose the right running gear, picking the perfect yoga clothing can make a world of difference.

Here’s what to consider:

  • High-Performance Fabrics: Seek out yoga attire made from high-performance, moisture-wicking fabrics. These materials keep your body dry and comfortable during your practice.
  • Yoga Pants: A classic choice for both men and women, yoga pants come in various colors like navy, brown, or black. They offer flexibility and ease of movement, allowing you to flow through your practice comfortably.
  • Form-Fitting Tops: Opt for form-fitting tops that stay in place, even during those deep forward bends. You don’t want your shirt flying over your head mid-pose!
  • Mix and Match: Get creative with your yoga attire by mixing and matching different tops and pants. Express yourself through your clothing choices while keeping functionality in mind.

Take Classes

Embarking on a yoga journey is a marvelous way to harmonize mind, body, and soul.

But where do you begin? Allow me to guide you through the process:

Explore Live Classes

The energy of a live yoga class is truly unique. Consider joining a local yoga studio or fitness center. You’ll experience the guidance of a skilled instructor and the camaraderie of fellow yogis. It’s a journey best shared.

Online Yoga Classes

If a live class isn’t accessible, online classes are a fantastic alternative. You’ll discover a multitude of free yoga classes on platforms like YouTube.

Here are some YouTube channels that I recommend:

  • Travis Eliot
  • Yoga with Kassandra
  • Yoga With Adriene

Online Subscription Services

For a more extensive yoga experience, you might explore subscription services like Yoga Download. These services typically cost between $10 to $15 per month and offer a treasure trove of yoga courses suitable for all ages and backgrounds. They may even have specialized programs tailored for runners.

Whichever path you choose, remember that yoga is a personal journey. It’s not about how perfectly you perform each pose; it’s about connecting with your inner self, finding balance, and embracing mindfulness.

Yoga For Runners – The Best 27 Poses

Without further ado, here’s a long list of yoga poses for runners that improve flexibility, strength, and functional fitness.

Enjoy!

Note – A Yoga Warm-up Routine

Before you try any of the yoga poses shared below, please make sure you’re well warmed up.

Perform the following warm-up yoga sequence (even following a run) to get your muscles and joints for action.

Yoga For Runners  – The Flexibility Routine

The following yoga poses are exactly what you need to improve your flexibility as a runner.

1. Forward Fold (Uttanasana)

The Forward Fold asana is ideal for runners since it opens up and stretches out the hamstrings, glutes, and lower back—some of the most troubled areas in runners.

Proper Form

Begin in standing pose, then as you exhale, hinge at the hips and bend forward, lengthening the front of your torso.

Next, fold forward slowly and grab onto your shins, or for a more intense stretch, reach down for your toes or ankles.

Breathe deeply and let the crown of your head move toward the floor, releasing and relaxing your neck and head as much as possible.

I highly suggest that you hold this pose for as long as you can.

Anyway, as long as you are breathing deeply and feeling the stretch, you are doing just fine.

A yoga strap is really welcome.

Step over the strap and try to pull the strap first.

After your spine neutral, reach deeper with the strap.

2. Downward-Facing Dog (Ado Muka Svanasana)

This asana mainly stretches the hamstrings.

Runners are notoriously infamous for tight hamstrings— this tightness can hinder performance and lead to injury.

In fact, injuries like runner’s knee, IT band syndrome, and other injuries, even leg cramps, have been linked to tight hamstrings.

This yoga pose also stretches the calves, and shoulders and strengthens the arms and legs.

Proper Form

To perform downward facing dog right, come into your hands and knees with hands straight below your shoulders and knees directly below hips.

Next, tuck your toes under, spread your fingers wide, then on the inhale, raise your knees off the floor and push your hips up toward the ceiling.

To dig deep into those hamstrings and calves, draw your heels down as far as it is comfortable.

Keep a slight bend in your knees if it’s too much to handle.

Hold the position for five deep breaths.

3. Low Side Lunge (Skandasana)

One of the most dynamic and simple poses for promoting flexibility and mobility in hips and hamstrings.

This pose can also help you prevent side cramps, along with other running pains and aches.

Proper Form

From mountain pose, separate your feet into a wide stance, then fold forward and place both hands on the ground.

Next, place your right hand on your right knee, and while exhaling, bend your right knee, while lengthening the left leg.

Make sure that your left foot is aligned with your right ankle.

Keep your chest lifted and open, and hold the stretch for five deep breaths. Then repeat on the other side.

4. Triangle Pose (Utthita Trikonasana)

Tight hips are another major issue among runners.

Nevertheless, the Triangle pose is a great asana for stretching the hip flexors as well as the groin and the hamstrings.

Plus, it also adds strength to the ankle, thighs, and knee, helping you ward off a plethora of running injuries.

Proper Form

To perform the Triangle pose, begin by standing straight and extending your right leg to the side a little more than hip-width distance apart.

Make sure to turn the right toes in slightly and rotate the right thigh open to turn your left foot at about 90-degree angle.

Next, turn your right foot perpendicular to your left as you extend your right arm straight above your right foot, then gradually fold over at your right hip and lower your hand down to grab your thigh, knee or shinbone.

If you want more, slowly walk your hand down to grasp your calf or ankle, or big toe, but never compromise good form.

Hold the position for five breaths, then slowly press back to starting position and switch sides

5. Eagle Pose (Garudasana)

This is a must yoga pose for runners since it opens up and stretches the scapula, shoulders, elbows, ankles, hips, and knees, and also strengthens the calves and ankles, as well as improving balance and coordination.

Plus, it speeds up blood flow, leading to faster recovery rates after a workout.

Proper Form

Stand with your feet hip-width apart, raise your hands above your head, and swing them down in front of your body, wrapping your left arm under your right arm.

Next, bend your right knee and cross your left leg around the right leg, hooking your left foot on either side of your right leg.

Lower your butt down as much as you can and lift up through the arms to stay well balanced.

Keep the pose for the five deep breaths, then unwind and switch sides.

6. Camel (Uṣṭrāsana)

As a runner, chances that you spend a lot of time hunched over, shoulders in, and chest down.

That’s why a heart-opening pose, like the Camel, is ideal.

This yoga asana improves flexibility and strength in the upper body, and it also can help you build better posture—on and off the running track.

Plus, opening your chest will not only counter some of the bad posture patterns from running, but it will also open up your chest and give you more space to breathe, and as you know, the better you breathe, the more oxygen you pump into your blood and working muscles, thus the better you run.

Proper Form

To safely perform the Camel asana, begin with your knees on the floor, hip-width distance apart, and hands on the hips.

Next, stack your hips right over your knees, draw the shoulder blades down the back, and reach back with your hand to take your low back.

Focus on your knees, if its in a V shape, you are doing something wrong.

Then, from there, take the center of your chest up and slide your palms down as far as you can.

Try to reach back to take hold of your feet or ankle.

Reach as far down as it’s pain-free.

Shoulder blades should be facing to the sides of your body, not forming M shape.

Avoid M shape on your shoulder blades for deeper pose and bigger space.

Stay in the pose for five deep breaths, then slowly come back to starting position.

7. Pigeon (Eka Pada Rajakapotasana)

As a runner, stress, and tension can build up in the hips and create tightness—a tightness that can compromise performance and lead to a plethora of running injuries.

The Pigeon asana increases the range of motion and flexibility in your hips, boosting running performance and reducing the risks of injury—especially knee pain.


Proper Form

To perform the Pigeon right, start from table pose (on all fours), then slide your right knee forward toward your right hand, then straighten and stretch your left leg back as far your hips will allow.

Rest your right shin on the floor, slightly behind your hands.

Next, square your hips and lower your body down as far as you can while feeling the stretch in your hips, glutes and groin area.

You can sit up and rest on your palms, elbow, or lie all the way down for a deeper stretch.

Hold the pose for five deep breaths, then to come out from the Pigeon, tuck your left toes under and bend your left knee and slowly glide your right leg back until you are back to starting position.

Switch sides.

Yoga For Runners  – The Recovery Routine

Here are my yoga poses for post-run muscle soreness and recovery for runners.

8. Legs Up The Wall (Viparita Asana)

If you pick only one pose from my my yoga for runners list, do the Viparita asana.

This inverted pose speeds up recovery by draining fluids from the legs, stretching the hamstrings—troubled area for runners—and releasing tightness and stress in the lower back, feet, and legs.

Plus, it’s so simple and easy to perform.

Proper Form

To perform the Viparita asana, start by sitting with one hip close to a wall.

Next, swing both legs up the wall and get your butt as close to the wall as it’s comfortable.

If you feel any pain in the lower body—especially in the hamstrings—then slide a few inches away from the wall.

Hold the position for as long as you can, then to come out safely from the pose, bring your knees into your chest for a couple of breaths, roll to one side, rest for a moment, then slowly get up.

Make sure spine neutral, not curving so your legs are not going to put stress on your spine.

9. Seated Star Pose (Baddha Konasana)

A great pose for releasing tension in the hips, lower back, shoulders, and neck.

Proper Form

Begin by sitting down on the floor with the soles of the feet together, heels roughly 20 inches in front, and knees bent in a kite shape, forming a diamond shape with the legs.

Next, straighten your spine then slowly round the spine forward, bringing the forehead towards the heels.

Hold the pose for one to two minutes before slowly releasing.

Here are seven yoga poses for your post-run routine that will help you speed up recovery rate, thus bounce back faster and keep you running injury free for the long haul.

10. Reverse Child’s Pose

An ideal asana for stretching and releasing the quads and hip flexors.

It also elongates the back and relaxes the entire body.

Proper Form

To perform this pose right, start by sitting on your heels with your big toes touching, knees about hip-width apart and hands resting on your thighs.

Then, lay your torso between your thighs and lower your belly and chest to rest between your knees, bringing the back of your head to the mat.

Next, extend your arms straight in front of your palms down on the floor, and stomach sitting comfortably on top of your thighs, forehead to the mat.

Stay here for at least a couple of minutes.

Try 30 seconds, if you feel comfortable, you can add it up from 60 seconds to two minutes.

11. Reclining Cobblers Pose (Supta Baddha Konasana)

A great restorative yoga asana for releasing the abductors, chest, hips, groin, and the lower back.

Proper Form

Start by sitting in a Staff Pose, with the legs extended straight in front of you on the floor.

Then, bend your knees and draw your heels in toward your pelvis.

Next, press the soles of your feet together and slowly drop the knees open to the sides, then slowly lean backward and bring your elbows to the mat.

Lower your back as far as you can.

Hold the pose for ten deep breaths, then to come out safely, roll over to your right side, and sit up, using the hands to support you.

Feel free to use props to deepen your pose.

Blocks can be placed under the knee.

If you are into Iyengar, you can wrap strap and sit on it, so you can really control the stretch.

12. Happy Baby Pose (Ananda Balasana)

Another ideal pose for opening and releasing the hips and groin.

This pose stretches the hip joints, which can get tight and stiff from running.

Plus, this pose is very calming for the body and mind.

Proper Form

Start by lying down on your back, and on the exhale, draw your knees into your chest and grab the outside edges of your flexed feet with your hands.

If this stretch feels too much, then grab behind your thighs.

Next, open the knees and bring your hips down to the floor as far as you can, and hold the outside of the feet as you draw the knees toward your armpits while keeping your lower back firmly on the floor.

Breathe deeply and make sure to rock gently from side to side to release any tension.

Hold the pose for ten deep breaths, then move on to the next pose.

13. Supine Spinal Twist (Supta Matsyendrasana)

This asana twists and releases the spine, and also stretches the shoulder, glutes and the hips—troubled areas for runners.

This pose lengthens the back muscles, which is good for relieving back pain— especially following a long run or after sitting for prolonged periods of time.

Proper Form

Start off by lying on your back, then bend both knees and place the soles of your feet on the floor.

Next, bring your right knee close to your chest and extend the left leg straight on the floor.

For the twist, drop your right knee over to the left side of your body, twisting the spine and low back.

For more stretch in the upper body, open your right arm to the right side in line with your shoulders, while resting your left hand on your right knee for a deeper release and twist in the spine and lower body.

Hold the pose for ten deep breaths, then slowly bring your right knee back, straighten your right leg, and do the other side.

14. Corpse Pose (Savasana)

The perfect pose for rest, relaxation, letting go, and contemplating after a workout.

Proper Form

To make the most out of this awesome pose, lie flat on your back with your knees bent, feet on the floor.

Use a small pillow (or fold your mat) below your neck if you have to.

Next, close your eyes, keep your legs comfortably apart, release your feet and knees complexly and breathe deeply.

There is nothing to do.

Just be present and turn your attention inward and scan your body from head to toe, looking for tension and contracted muscles.

Go as deep as you can, and enter a complete state of total relaxation.

Let your mind go then bring all of our attention to your breath.

Be in the now.

Stay in Shavasana for at least 10 minutes.

You can have soothing and relaxing music in the background.

It’s okay to fell asleep during this pose.

Most of the yogis did that too!

Yoga for runners couldn’t be this easy.

Yoga For Runners  – The Strength Routine

Here are seven yoga poses that every runner should do to increase strength in the whole body

If you find any of these poses too easy and boring, then just hold the asana for one full minute or longer while making sure you have proper alignment and the right form to test your strength and stamina.

Don’t cheat.

That’s the motto.

15. Four-Limbed Staff Pose (Chaturanga Dandasana)

This is a must since running is an exclusive lower-body activity, so the upper body gets tossed to the side.

So don’t be surprised if you have the upper strength of a 9-year-old.

The good news is that this pose is perfect for you.

This yogic pushup position builds strength in the upper body when done properly.

Yoga for runners at its best.

Proper form

Lie facedown, then propel yourself up to plank position.

Make sure your body is aligned from head to toe.

Next, come a little bit forward on your toes and bend the arms straight back, keeping the upper arms hugging into your sides as you lower your body to hover a few inches above the floor.

Pause for a moment, then push back up slowly to a plank position, or roll over the toes, and come back to upward facing dog.

Make sure to keep your shoulder below the level of your elbows and keep your whole body straight.

Do at least ten slow push-ups before you move on to the next asana.

Ideally, shoot for five sets of 10 reps.

Try not to collapse your hip or chest.

For easier one, try to move your wrist wider to the side.

16. Low Lunge (Anjaneyasana)

The low lunge is a great pose that strengthens the thighs and the calves.

This asana also stretches the front of your hips.

Proper Form:

To perform Burning Low Lunge, step your right forward three to four feet to assume a lunge position.

Next, press back through the right heel to straighten the left leg.

Lower your left knee until it almost touches the floor and bring down your hands to the sides of the front foot, under the shoulders.

Hold the position for five deep breaths, then switch sides.

17. Warrior III (Virabhadrasana III)

Warrior III increases strength and length in the spine, core, and torso while also strengthening the muscles in your legs.

Plus, it also builds balance and concentration.

Proper form

Start by standing in mountain pose with feet hip-distance apart, arms at your sides.

Then, step forward with your right foot three to four feet in front.

Turn your right foot out 90 degrees, so your toes point to the top of the mat, and pivot your left foot inward at a 45-degree angle.

Next, shift your weight forward onto the front heel as you gently kick up your back up in the air while bringing your torso forward until it is parallel to the floor.

Make sure to engage your core and that your neck is in a relaxed position.

Gaze at the floor a few feet in front of your body and hold the pose for five deep breaths, then bring your left leg slowly to the floor, and switch sides.

18. Crescent (Anjaneyasana)

This dynamic standing yoga pose strengthens all the muscles in your lower body.  It also stretches the lower body while improving balance and stability.

Proper form

From mountain pose, step your right foot three to four feet in front of you, then lower your hips into lunge position and shift your weight onto the ball of your back foot, bringing your hands to your hips or above you and reach for the ceiling, with palms facing each other if balance is not an issue.

Make sure to keep your upper body as high as you can while staying up on the ball of the back foot.

And check that your hips are squared the entire time.

Hold the position for five breaths then switch sides.

19. Goddess (Utkata Konasana)

Running requires a lot of glutes and quads action, and this pose can come in handy.

The Goddess asana is a wide squat variation that will tone your lower body and core like no other asana.

Proper form

From mountain pose, take a step open to the right, so your feet are about three to four feet apart, and lift your arms out to the sides at shoulder height.

Next, turn your toes out slightly, then on the exhalation, bend your knees directly over your toes and squat down, so your quads are parallel with the floor.

Hold the position for up to ten deep breaths, then slowly lower your hands to your hips, and press firmly into your feet to go back to starting position.

20. Three-Legged Dog (Eka Pada Adho Mukha Svanasana)

This is a powerful variation of the classic downward dog asana, and it will help you build immense strength and mobility in your lower body, especially in the glutes—also known as the buttocks—and lower back.

Proper Form:

In downward dog, step your feet together, so your big toes are touching.

Then with arms and legs straight, inhale and raise your right leg while keeping your hips level and the right foot strongly flexed, raising the right leg up in the air, and coming into a downward Dog split.

Hold the pose for five deep breaths, then switch sides.

Make sure to engage your core throughout the pose and to keep your shoulder parallel to the floor.

For more challenge, try balancing on one the right foot, left arm, then switch side—left foot with the right arm.

21. Bent Standing Split (Tadasana)

If you have any flexibility issues in the hamstrings, quads, and hips, then this asana will be extremely difficult (and really useful!).

Chances you are tight in these areas if you run regularly (and don’t a proper stretching routine to counteract the effects of pounding the pavement).

This move also increases balance, which enhancing coordination and strengthening the thighs, knees, and ankles—this can help you stop ankle sprains and reduce the risks of knee pain and injury.

Proper form

From mountain pose or Tadasana, hinge at the hips to come into a mild forward fold, with your fingertips touching the ground.

Next, shift your weight onto the right foot, then on the inhale, lift your left leg parallel to the floor.

As you lift your leg higher, bring your torso closer to your right leg.

For more challenge, walk your hands to either side of your right foot and grab your foot or ankle as much as you can.

Hold the pose for five deep breaths, then bring your left leg down on the exhale, recover for a moment, then on the inhale repeat on the other side.

 Core Yoga Poses For Runners

A strong core—the muscles of the abdominals, lower back, obliques, and glutes, is essential for preventing injury and fatigue in runners.

The core muscles are key for developing good running form and posture, stopping you from bending at the waist—especially when fatigue starts to set in.

This can help you ward off back pain along with a host of biomechanical problems.

The sequence includes seven powerful yoga poses to fire up and strengthen all of your core muscles—with no exception.

22. Plank (Phalakasana)

The plank asana tones most of your core muscles.

It also builds upper body and low back strength and lengthens the spine.

Proper Form

Assume a push-up position with hands and knees shoulder width apart, fingers spread wide apart with the middle finger pointing forward, and toes tucked under, pressing into the palms with the straight arms.

Form a straight line from your head to your ankles by tucking your tailbone under and engaging your core muscles to keep your pelvis torso steady and firm.

No sagging allowed.

To keep your legs active through the hold makes sure to press with your heels toward the back of the mat.

While maintaining your neck soft and gazing down at the floor, hold the plank position for one to two minutes before moving into the next asana.

Lift the base of the skull away from the back of your neck and gaze down the floor.

To come out of this pose, slowly bend your knees to the floor to assume child pose, then move on to the next asana.

23. Dolphin Plank (Makarasana)

Or elbow plank, this is a variation of the classic plank, resting on the elbow this time.

This asana targets more of the muscles of the abs, with less strain on the arms and shoulders.

This is a great asana for runners since it targets the entire core as well as helping improve posture and adding strength to stabilizer muscles.

Proper Form

Start by lying face down on the mat, resting your upper body on your forearms with your elbows right under the shoulders, and palms firmly grounded.

Next, to come into the dolphin plank, raise your hips towards the ceiling, coming onto the tips of your toes while staying on your forearms.

Make sure to maintain a straight line from your head to your heels by keeping your back flat and abs engaged throughout the hold.

If your spine curving, retreat and try again.

Make sure to protect your spine straight.

Hold the pose for one to two minute, then lower down and move to the next asana.

24. Balancing Star (Vasisthasana)

This is the third plank variation I’m sharing with you today.

This asana mainly targets your side core muscles—what’s known as the obliques—as well as strengthening the thighs, glutes, shoulders, and arms.

It also challenges your balance like no other asana—except for, maybe, Warrior III.

Proper Form

Start in the classic plank position, then roll open to your right side and raise your left hand off the floor, and stack your left leg your right leg.

Then, shift to face the side of your mat with your weight equally distributed between your right arm and right foot.

Make sure to keep your shoulders, spine, and hips in one straight line from the head to the ankle.

You can stay here balancing on your right hand with feet stacked.

But to come into the full version of Balancing star, raise your left foot up as high as you can and reach your arm to the ceiling as high and straight as you can without losing balance.

Be sure to keep a straight line from your head to your ankles.

For more challenge in the balance department, try looking up at your top hand.

Hold the pose for 45 seconds to one full minute while keeping the core engaged and pose steady throughout the hold.

To come down, lower slowly to classic plank then switch sides.

25. Boat (Navasana)

This is one of the simplest yoga moves with one and only purpose: sculpting and toning the abdominals.

This asana engages the deeps muscles of the abs and will improve your running posture and stability.

Proper Form

Begin by sitting on your mat with legs in front of you.

Next, bend your knees, lift your legs off the mat, and lean back a bit to balance on your sit bones, then bring your knees in toward your chest with your thighs at a right angle to the floor and shins parallel to the floor.

To do the Boat right, make sure to sit as tall as you can, then slowly start to straighten your legs, bring your arms out straight in line with your shoulders, forming a “V” shape with your body.

Don’t lean on your buttocks, that’s cheating as you’re not engaging your core properly.

Hold the pose for one to two minutes, then take your time to slowly lower down to the floor.

26. Sunbird Pose

Begin in tabletop pose, then reach forward with your right arm like you are about to shake someone’s hand and raise your left leg up, holding it parallel to the floor.

Make sure to engage your core muscles while you are doing your best to pull the extended limbs away from each other.

Next, bring your knee towards your chest while curling the right elbow to the left knee on the exhale, as if you are performing a crunch.

Then inhale and extend your arm forward and leg back.

Continue the motion for 12 to 15 reps, then switch sides.

27. Locust Pose (Salabha)

This asana is ideal for strengthening the lower back, the muscles that surround the back of the spine and abdominals as well as improving posture.

It’s also a great spine opener.

And it can help you undo the hunching effects of running, vital for building better posture, both on and off the running field.

Proper Form

Begin lying on your stomach on the mat with arms along the sides of your torso.

Then, place your hands, palms faced down, next to your chest, with your elbows bent like chicken wings.

Next, raise your chest off the mat by only using your back muscles, curving your spine upwards, and lifting your legs off the mat using your inner thighs up toward the ceiling as you reach the crown of your head up as high as you can.

The Guide to Pre and Post Run Nutrition – Meal Ideas For Runners

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post run nutrition

Looking to improve your performance, speed up recovery, and increase total health and fitness?

Then, you can’t neglect your pre- and post run nutrition.

If you don’t adequately address this, odds are you might not make it down the road.

In fact, consuming the right nutrients at the right times is just as important as the training itself.

To make sure you’re eating the right things at the right times, I have gathered an extensive list of some of the most nutritious pre-run and post-run meals and snacks.

More specifically, I’ll discuss why you should address your pre and post-training nutritional needs.

I’m also sharing a long list of my favorite post and pre-run meal and snack ideas.

Enjoy!

Note: The strategies shared below might not work that well if your goal is to lose weight.

For weight loss eating plans while running, check my weight loss page.

Also, you might want to consult your dietitian for a monthly eating plan that suits your body composition.

Pre Run Nutrition For Runners – Meal Ideas

Proper fueling for training is all about eating the right things at the right time.

Doing so is just as important as the frequency and intensity of your runs.

If you don’t power up your body with the right foods before a run, you won’t have the energy to perform at your best.

Trying to run without the right fuel is like going on a road trip without filling up the gas tank.

You’re not going to get very far.

Moreover, research shows that adequate pre-training eating can help prevent low blood sugar along with its symptoms.

These include dizziness, fatigue, indecisiveness, lack of coordination, muddy thinking, and blurred vision.

How Much Food to Eat Before a Run?

The answer depends on your session intensity/length, fitness level, and personal (digestion) preferences.

The bigger the meal, the longer it’ll take the digestive system to break it down.

That usually translates to less than one hour for a snack, one to two hours for a small meal, and up to three to four hours for a large meal.

Training Intensity and Food Choices

It doesn’t matter whether you are hitting the 400m track or tackling a steep hill—any kind of a run that zaps your energy tanks—eating something before you head out the door is vital.

As a general guideline, moderate to intense workouts—anything performed at a 5K pace or faster, requires energy.

A small meal two to three hours before setting out, or a large meal the night before the run can, do the trick for most runners.

For an easy run—30 minutes or less at a relaxed and comfortable pace—a glass of water might be all you need before you head out the door—especially if you’re already following sound eating habits.

I’d also suggest that you try exercising in a fasting state.

Looking for a quick boost of energy?

Go for a light snack, such as a banana, an energy drink or orange juice.

If having breakfast before a morning run is out of the question, then have a small piece of fruit, a smoothie, a hypertonic sports drink, or a healthy, energy-rich, dinner the night before.

Pre Run Meals – The Right Choices

Here are some of the foods and snacks I eat before my runs to help keep me energized without weighing me down.

  • Banana or apple with nut butter
  • Two whole eggs with peppers, low-fat cheese, and onions
  • Smoothie
  • Greek yogurt with berries
  • Oatmeal with fruit and low-fat milk
  • Oatmeal with whey protein
  • Jelly toast and peanut butter.
  • Half a cup of brown rice with black beans
  • Half a cup of oatmeal with berries and agave.
  • Apple with a serving of walnuts
  • Sweetened potato with steamed broccoli in olive oil
  • Salad with roasted chickpeas and vinegar
  • Burrito with beans and brown rice
  • Banana with almond butter
  • Quinoa bowl with pecans and blackberries
  • Multi-grain crackers with hummus
  • Multi-grain bread with raw peanut butter.
  • Protein shake with one scoop of protein powder and a banana.
  • Dark chocolate
  • Yogurt and raisins
  • Energy gel or energy bar.
  • Apple and peanut butter
  • Whole grain bread and almond butter
  • Carrots and cheese
  • Veggies and hummus
  • Bagel with cottage cheese
  • Banana and chocolate milk
  • Yogurt and almonds
  • Trail mix of dried fruit and nuts
  • Crackers and cottage cheese

Post Run Nutrition For Runners – Meal Ideas

The primary purpose of a post-run meal is to provide your body with the right nutrients for proper recovery and to maximize training benefits.

Downplaying the importance of post-run eating can only lead to lethargy, mediocre performance, and sugar cravings later in the day, and weak recovery—since you are not providing your body with the building blocks the recovery process.

Think of post-workout eating as a continuation of the recovery process.

post run meal

The Right Mix

Research published in the Journal of International Society of Sports Medicine reported that consuming a mix of carbs and protein is best immediately after exercise.

For the post-run meal, research recommends a 3:1 to 4:1 ratio of carbs to protein.

This can be adjusted to meet your personal needs and preferences.

The timing needs not to be exact to the letter, but experts suggest that consuming these macronutrients within 30 to 45 minutes after exercise is optimal.

In fact, research has revealed that postponing carbohydrate consumption by longer than two hours after exercise might reduce glycogen synthesis— your body’s process of refilling its energy stores—by up to 50 percent, compared to eating immediately after a workout.

In short, make sure you get your post-run meal, snack, or workout shake right after running as based on the research.

Note: If you have a large meal—breakfast, lunch, or dinner— scheduled after a hard run, all the best.

If not, don’t keep on the day on empty.

Make sure to eat something—even a small snack to replenish your body and aid recovery.

Try not to eat too much to avoid stomach upset.

Post Run Meals – The Best Choices

I highly recommend chocolate milk as it’s the ideal option for replenishing both carbohydrates and protein.

Also, the high water content of chocolate milk helps replaces fluid lost through sweat and respiration.

This drink also scores high in minerals, including calcium—key for healthy bones and energy metabolism.

Here are more easily digested post-run meals and snacks to experiment with:

  • Fruit and low-fat milk smoothie
  • Grilled chicken with roasted veggies
  • Salmon with sweet potato
  • Smoothie made with low-fat milk and fruit
  • Oatmeal with banana and almond butter
  • Cereal and skim milk
  • Tuna salad sandwich on grain bread
  • Cottage cheese and fruit
  • Almonds and a piece of fruit
  • Baked salmon and asparagus
  • Whole grain toast and almond butter
  • Sweet potato with cottage cheese
  • Low-fat chocolate milk
  • Yogurt with berries
  • Whole-grain bagel with eggs whites
  • Pasta with chicken, eggplant, and broccoli
  • Egg white and spinach omelet
  • Pita and hummus
  • Vegetables and hummus
  • Whole grain cereals with banana and milk
  • Protein sports bars
  • Oatmeal, whey protein, almond, and banana
  • Turkey on a whole grain wrap with vegetable
  • Apple with almond or peanut butter.
  • A handful of raisin and nuts

Everybody is Different

Don’t get me wrong here.

The ideal meal-timing formula is a matter of personal preference.

Everybody is different and responds differently to different types of food and nutrition plans.

No suit fits all.

The keyword is “EXPERIMENT.” That’s why you have to do the work and find what works best for you in terms of performance, training enjoyment, and personal preference.

If you hit the running track after work, then make sure to eat a small snack before running, such as a banana with all-natural peanut butter, or any of the snacks option above.

Of course, you can always choose your own healthy snacks.

No suit fits all.

The snack ideas are nothing but suggestions.

Pre and Post Run Nutrition – To Conclude

Today’s article is by no means the full guide to proper fueling for runners.

Performance nutrition is a very complicated topic, and it goes beyond my limited expertise.

I’d love to hear from you in the comments section.

In the meantime, thank you for dropping by.

Keep Running Strong.

Hydration for Runners – How Much Water Should a Runner Drink

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runner drinking water

Looking for practical guidelines on how much water should a runner drink? Then you’ve come to the right place.

Here’s the truth. Proper hydration for runners is key both during the winter season and through the long hot summer.

In fact, if you do any sort of exercise, drinking enough water, before, during, and after your workouts is vital for performance and injury prevention.

This shouldn’t surprise you at all!

Here is the good news.

Staying well-hydrated while running is not rocket science.

This blog post will teach about the importance of water intake in runners as well as how to stay properly hydrated for your runs.

Feel excited?

Let’s lace up and dig in.

The Importance Of Proper Hydration For Runners

Human beings can survive for as long as a month without food.

But, devoid of water, we would perish in three to four days, science says.

Why it’s the case is no mystery.

The human body is about 60 to 70 percent water, and every living cell in the body; it needs to keep functioning.

More specifically, the brain is composed of 95 percent water; lungs are almost 90 percent, blood is 82 percent water.

Here are some of the main functions of water:

  • Water flows through the bloodstream, carrying both nutrients and oxygen to cells and flushing waste out of your body.
  • Water cushions our soft tissues and acts as a lubricant for our joints.
  • Water facilitates the proper digestion of food to provide energy. Without it, your digestion system will grind to a halt.
  • Water keeps your skin healthy by eliminating toxins.
  • Water regulates body temperature through sweating and respiration.

For these reasons, it’s not a secret that water is the most critical nutrient for growth, recovery, and health.

Dehydration – Why Do you Need to Avoid it?

Dehydration strikes when you’ve lost too much liquid without replacing it.

When this happens, your organs, cells, and tissues will fail to function as they should, leading to dangerous, even life-threatening, complications.

You might feel easily winded, have muscle cramps, experience loss of coordination or dizziness during your workout as well as other acute symptoms.

The Process – Dehydration and Blood Volume Levels

So, what happens to your body as you become dehydrated?

According to biology, our blood is about 82 percent water.

When you run, you sweat.

As you sweat, your blood volume drops, thus less blood returns to the heart.

Next, the volume of blood your heart pumps with each beat declines, which can hinder oxygen- and nutrient-rich blood from reaching your working muscles.

This leads to a reduction in your aerobic energy production, forcing you to slow down.

Research has found that runners who lose as little as two percent of body weight through sweating experience a drastic drop in blood volume, which, in turn, forces the heart to work harder to circulate blood.

A reduction in blood volume may also cause fatigue, muscle cramps, dizziness, nausea, and heat-induced illnesses, such as heat stroke and heat exhaustion.

Severe cases may result in death.

Additional Resource – What’s the best temperature for running?

Mild VS Severe Dehydration

Dehydration levels can range from mild to serious, even life-threatening cases.

Mild dehydration can typically be treated at home, whereas severe cases of the condition require immediate medical attention in a hospital or emergency care setting.

The most common symptoms of dehydration include:

Mild Dehydration

  • Dry, cool skin
  • Dry, muggy mouth
  • Fatigue or sleepiness
  • Constipation
  • Headache
  • Lightheadedness or dizziness
  • Muscle cramps

Severe Dehydration

  • Extreme thirst
  • Sunken eyes
  • Confusion and irritability
  • Rapid breathing and heart rate
  • Low blood pressure
  • Dark urine, or no urine at all
  • Fever
  • Loss of consciousness (in serious cases).

We are a dehydrated Nation

Most people don’t drink the recommended daily amount of water, which is 60 to 70 ounces of liquid—runners included.

In fact, research shows that up to 75 percent of Americans might not be meeting this daily recommended water intake.

How Much Water Should a Runner Drink

How Much Water Should a Runner Drink

So, how much water should you drink while running?

Here is the thing.

There are no universal rules for how much liquid to drink because everyone is different.

In general, your hydration needs depend on the following factors:

  • Training intensity,
  • Fitness level,
  • The clothes you’re wearing,
  • Your sweat rate, your physiology, and most importantly,
  • The heat and humidity in your environment.

But, all in all, a good general guideline is to aim to drink half of your body weight in ounces each day.

So, for instance, if you weigh 170 pounds, you typically want to try to drink 85 ounces of water per day.

That might seem like too much at first, but if you get yourself into the habit, you’ll be able to reach that target.

Additional resource – Your guide to Charleys Horse in runners

How to Stay Well Hydrated While Running

Here are a few ways that can help reach your daily quota of the life-granting liquid:

Drink The Whole Day

The golden principle is to drink plenty of water throughout the day to stay well hydrated.

Build the habit of drinking water all day long.

Drink first thing in the morning and right before you doze off to sleep.

Also, keep a full water bottle nearby, whether at your desk at work or in your car.

This can serve as a reminder to keep your hydration topped up.

Additional Resource – Running in polluted areas

Start Your Runs Well Hydrated

Have enough water before a run.

In general, this might translate to drinking  500 to 900 ml—the equivalent of two to four glasses of water —in the two to three hours before a run.

Just keep in mind that if you feel thirsty, then you’re already dehydrated.

Note: Do not drink too much water before a workout as doing so can force your kidneys to flush it out, resulting in frequent trips to the bathroom.

Overdrinking can also dilute your body’s sodium balance and boost your risks of hyponatremia.

Additional resource – Sodium for for runners

Hydration During Long Runs

For long distance running, shoot for 150 to 250 ml—roughly one cup—for every 15 to 20 minutes of training.

You should also consider having a sports drink containing carbs and electrolytes for runs over an hour, especially when training in hot weather.

No excuse for lack of water stops.

Grab yourself a foldable tumbler so it can run with you.

After it’s done, you can simply fold it or refill it again.

You can also use a hydration running vest.

After Your Runs

In general, you can lose up to half a liter for each hour of running.

This can be considerably higher when exercising in warm and/or hot weather.

So, immediately post-run, drink another two to three glasses within 10 to 20 minutes.

To Conclude

  • Drink two glasses—500ml—two hours before a run.
  • Drink one to two cups—250 to 500 ml—10 to 15 minutes before a workout.
  • Drink third a cup—about 75 to 250 ml—every 15 to 20 minutes during running.
  • Drink two to three glasses—500 to 750 ml—in the 30 minutes following a workout.

Keep in mind, as a runner, you can shed up to half a liter of fluid for each hour of running.

This can get drastically higher when running in hot weather.

Be careful.

Monitoring Hydration Levels

These tips are the basic rules of thumb when it comes to proper hydration, but it’s vital to remember that everyone’s fluid needs are different.

Some runners sweat more than others.

That’s why to make sure that you’re not under- or over-hydrating your body, you need to learn to monitor your hydration levels.

Weigh Yourself

To determine how much water you need,  know your sweat rate.

Weighing yourself both before and after each run can help you measure how much water you lose typically through sweat, which, in turn, helps you determine fluid needs.

This is especially a good strategy if you’re running throughout the hot season.

The Formula

As a rule of thumb, drink 16 ounces of water for every pound you’ve lost during a workout.

So, for example, if you are three pounds lighter after a 90-minute run, aim to drink 48 ounces in the hours following your workout.

Just don’t swig it all at once.

Aim to drink about 500ml in the first hour after your run, then keeping sipping water every 10 to 15 minutes until you have reached your target.

On your next long run, aim to drink 60 ounces of more before or during the workout.

The Pee Test

Another easy way to tell if you’re drinking enough is the urine test.

This may sound like an odd thing to do, but assessing the color of your pee is a proven strategy to monitor hydration levels, according to the University of Connecticut research.

Typically, your urine color should be light yellow—think lemonade.

But once it gets too dark (think apple juice), or particularly smelly, you need to drink up.

That said, clear, transparent urine is a bit excessive.

Still unsure which belong to which?

You can print the urine color guide and take it inside your pocket or running bag.

Wait wait… is there such a thing as drinking too much water.

Of course, there is.

Additional resource – Ice bath for runners

Do not Overdrink

Finally, it is possible to drink too much water while running.

In fact, overhydrating before (and sometimes during) a workout is a common mistake many fluid-conscious runners make.

In the scientific circles, this case is known as Hyponatremia, a condition of low blood sodium, usually associated with Overhydration.

Along with dehydration, this condition is one of the most common medical complications in endurance training and racing.

Mild cases of the condition will cause nausea and bloating, whereas extreme forms of hyponatremia can cause confusion, vomiting, and seizures, even death.

A survey revealed that 9 out of the 17 runners who were hospitalized during an 89KM Marathon in South Africa had been overdrinking—drinking too much water than their bodies’ needs.

To Err On The Side Of Caution…

One measure you can take to cut your risks of this condition is to sip on a sports drink comprising of sodium and electrolytes alongside plain water.

You can also increase your salt intake during hard and intense training days.

Still unsure?

Check with your doctor or nearest lab.

They will take your blood sample to analyze electrolyte serum.

If there’s happen to be abnormal findings, maybe they will show you how to correct so you can keep running comfortably.

How Much Water Should a Runner Drink – Conclusion

I think that’s pretty much it.

Today’s post covers all you need to know about staying well hydrated when running and exercising.

Now it’s up to you to put it into practice.

The rest is just detail.

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

In the meantime, thank you for dropping by.

Macros For Runners – Your Guide To The Runners Diet

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runner eating

Need some real, down-to-earth nutrition advice for your runs? I’ve got you covered!

As a coach, I’ve seen so many runners put in the miles only to feel sluggish or constantly sore because their nutrition wasn’t dialed in.

And hey, I’ve been there myself.

I used to think as long as I was running, I could eat whatever I wanted. But the more I trained and pushed my body, the more I realized nutrition could be the missing piece of the puzzle to really up my game.

I’ll break down the three main macronutrients—carbohydrates, proteins, and fats— and explain why each is important for runners.

Let’s get to it.

What is Runner’s Diet?

Think of your diet as part of your training. The miles you put in are only half the story; the other half is what you’re putting into your body.

If you’re under-fueled, you won’t have the energy to push through tough workouts, and you’ll recover more slowly, making it harder to build fitness over time.

On the other hand, a well-balanced diet gives you the stamina to go longer, the power to push harder, and the resilience to bounce back from hard sessions.

So, let’s dive into the specifics, starting with the big three: carbs, proteins, and fats.

The Main Macros For Runners

Macros, or macronutrients, are the essentials we need in larger amounts—carbs, proteins, and fats. Each one plays its own role in how we perform, recover, and stay healthy as runners.

Think of it this way: just like you wouldn’t put the wrong fuel in your car, the right macros keep your body running strong

And as a runner, you burn through energy more quickly than the average person, which makes nutrition even more important.

The Basic Macro Breakdown for Runners:

  • Carbohydrates: 55-65% of your daily intake (primary energy source).
  • Proteins: 15-20% (helps repair and build muscle).
  • Fats: 20-25% (supports long-term energy and vital bodily functions).

Of course, these numbers are just a rough guide—your ideal balance might vary depending on your goals and training style

Note –  In case you’re on the keto diet, your macros will be different.  Just to keep in mind.

Carbohydrates: The Runner’s Primary Fuel Source

Carbs are your body’s go-to energy source.

When you run, your body taps into its glycogen stores for energy. If you don’t have enough glycogen stored, you’ll run out of energy mid-run, which can cause you to “hit the wall”—a dreaded feeling of fatigue and sluggishness. This is especially common during longer runs or races when your body quickly burns through its energy reserves.

For shorter, less intense runs, you might be able to get by with less, but for any run lasting longer than 60 minutes, carbs are essential. This is why carb-loading before long runs or races is common among distance runners.

How Many Carbs Do You Need?

Carbohydrate needs vary depending on your body weight and training load.

A simple rule of thumb is to aim for 2.5 to 4.5 grams of carbs per pound of body weight, depending on the intensity of your training.

For instance, if you weigh 150 pounds and are running moderate distances, you should consume roughly 300 to 450 grams of carbs daily.

Best Sources of Carbs:

  • Whole grains like oatmeal, brown rice, and quinoa.
  • Starchy vegetables like sweet potatoes, butternut squash, and carrots.
  • Fruits such as bananas, apples, berries, and oranges.
  • Legumes like lentils, beans, and chickpeas.

Personal Tip: I always start my long runs with a banana and peanut butter toast. The carbs from the banana give me an instant energy boost, while the peanut butter offers a bit of protein and fat for sustained energy. It’s an easy and effective pre-run snack.

Proteins: Building Blocks for Repair and Recovery

Protein is key for recovery as it repairs those tiny tears in your muscles after every run.

Not only does protein help repair your muscles, but it also plays a key role in muscle growth. This is important for runners because strong muscles support good running form and prevent injuries. Additionally, during long runs or when glycogen stores are depleted, your body may turn to protein as an energy source.

How Much Protein Do You Need?

Runners generally need more protein than the average person, especially running long distances or strength training. The recommended range is around 0.7 to 1.0 grams of protein per pound of body weight. Aim for the higher end of this range if you’re doing heavy endurance or strength training.

For example, weighing 150 pounds, you’d need between 105 and 150 grams of protein daily. This might seem like a lot, but with the right planning, it’s achievable.

Best Sources of Protein:

  • Lean meats like chicken, turkey, and lean cuts of beef.
  • Fish and seafood are also high in healthy omega-3 fats.
  • Eggs and dairy products like Greek yogurt and cottage cheese.
  • Plant-based options include tofu, tempeh, lentils, beans, and quinoa.

Personal Tip: I love having a post-run smoothie with Greek yogurt, a handful of spinach, and some berries. It’s a great way to quickly get a good amount of protein, and the added carbs from the fruit help replenish my glycogen stores.

Healthy Fats For Runners

One mistake I made early on was not understanding the role of fats. I avoided them because they’d slow me down or make me gain weight. But healthy fats—like those from avocados, nuts, and olive oil—are crucial for energy and overall health.

They provide long-term energy, support cell function, help absorb vitamins, and play a role in hormone production. Without enough healthy fats, you could feel tired, sluggish, or run into more serious health issues over time.

For runners, having enough fat in your diet ensures that your body works efficiently, even during endurance events.

How Much Fat Do You Need?

Fats should make up about 20% to 25% of your daily calories. Focus on healthy, unsaturated fats and limit your intake of saturated and trans fats.

Best Sources of Healthy Fats:

  • Avocados which are packed with monounsaturated fats.
  • Nuts and seeds like almonds, walnuts, and chia seeds.
  • Olive oil and coconut oil for cooking.
  • Fatty fish like salmon, mackerel, and sardines.
  • Natural peanut butter and other nut butter.

Personal Tip: I like adding avocado to my meals, whether in a salad, on toast, or with eggs. It’s an easy way to boost my healthy fat intake and add a creamy, satisfying texture to my food.

Timing Your Nutrition for Maximum Performance

When you eat can be just as important as what you eat. Properly timing your meals around your runs can help fuel your performance and speed up your recovery.

Pre-Run Nutrition:

Before a run, aim for a small meal or snack rich in carbs with some protein. This will provide quick energy and help stabilize your blood sugar levels during your run. Eat this meal about 1-2 hours before your run, or, if you’re short on time, have a smaller snack 30 minutes prior.

Best Pre-Run Snacks:

  • A banana with a spoonful of peanut butter.
  • A slice of whole-grain toast with honey.
  • A small bowl of oatmeal with berries.

Post-Run Nutrition:

After a run, your muscles are ready to absorb nutrients to repair and refuel. Eating within 30-60 minutes after your run is crucial for optimizing recovery. Go for a mix of protein for muscle recovery and carbs to refuel those glycogen stores.

Best Post-Run Snacks:

  • Greek yogurt with granola and honey.
  • A smoothie with protein powder, spinach, and berries.
  • A turkey sandwich on whole-grain bread.

Putting It All Together: Sample Meal Plan for Runners

To help you visualize how to structure your meals, here’s a simple day’s worth of eating that incorporates a good balance of carbs, protein, and healthy fats:

Breakfast:

  • Oatmeal topped with sliced bananas, a spoonful of almond butter, and a drizzle of honey.
  • A glass of orange juice.

Lunch:

  • Grilled chicken and quinoa salad with spinach, avocado, cherry tomatoes, and a light olive oil dressing.
  • A handful of almonds on the side.

Pre-Run Snack:

  • Whole-grain toast with peanut butter and apple slices.

Dinner:

  • Baked salmon with sweet potatoes and steamed broccoli.
  • A mixed greens salad with olive oil and balsamic vinegar.

Post-Run Snack:

  • Cottage cheese with fresh berries and a sprinkle of chia seeds.

Sample Weekly Meal Plan for Runners

Fueling your runs starts with a well-balanced diet, designed to meet your specific goals.

Here’s a sample weekly meal plan to keep you energized, help you recover, and support either endurance or speed training.

Endurance-Focused Meal Plan (for Longer Distances)

This meal plan prioritizes carbohydrates for sustained energy and muscle recovery, making it ideal for runners training for longer distances.

Monday

  • Breakfast: Oatmeal topped with banana, almond butter, and a sprinkle of chia seeds
  • Lunch: Quinoa bowl with roasted sweet potatoes, chickpeas, spinach, and tahini dressing
  • Dinner: Brown rice, grilled chicken, and steamed broccoli with a side of roasted carrots
  • Snacks: Greek yogurt with honey and berries, apple with almond butter

Tuesday

  • Breakfast: Smoothie with spinach, banana, protein powder, and a handful of oats
  • Lunch: Whole-grain wrap with lean turkey, avocado, and mixed greens
  • Dinner: Baked salmon, roasted red potatoes, and a mixed greens salad with olive oil
  • Snacks: Cottage cheese with pineapple, whole-grain crackers with hummus

Wednesday

  • Breakfast: Whole-grain toast with scrambled eggs, avocado slices, and cherry tomatoes
  • Lunch: Lentil soup with whole-grain bread and a side salad
  • Dinner: Pasta with marinara sauce, ground turkey, and a side of steamed spinach
  • Snacks: Orange and a handful of mixed nuts, plain yogurt with a dash of cinnamon

Thursday

  • Breakfast: Overnight oats with almond milk, berries, and flax seeds
  • Lunch: Baked sweet potato with black beans, salsa, and Greek yogurt
  • Dinner: Grilled shrimp with wild rice, sautéed zucchini, and bell peppers
  • Snacks: Carrot sticks with hummus, apple with peanut butter

Friday

  • Breakfast: Smoothie bowl with frozen berries, banana, oats, and a sprinkle of granola
  • Lunch: Tuna salad wrap with lettuce, tomatoes, and a side of fruit
  • Dinner: Baked tofu with quinoa, roasted Brussels sprouts, and cherry tomatoes
  • Snacks: Protein bar, handful of almonds

Saturday

  • Breakfast: Whole-grain pancakes topped with fresh fruit and a drizzle of maple syrup
  • Lunch: Chicken and veggie stir-fry with brown rice
  • Dinner: Baked cod, roasted butternut squash, and a side of steamed asparagus
  • Snacks: Cottage cheese with sliced peaches, celery sticks with almond butter

Sunday

  • Breakfast: Greek yogurt parfait with granola, honey, and mixed berries
  • Lunch: Chickpea salad with mixed greens, cucumber, tomatoes, and balsamic dressing
  • Dinner: Whole-grain pasta with lean ground turkey and marinara, topped with Parmesan
  • Snacks: Pear with walnuts, smoothie with spinach and mango

Speed-Focused Meal Plan (for Intensity and Recovery)

For runners focusing on speed, this meal plan emphasizes protein for muscle repair, with moderate carbs to support intense workouts.

Monday

  • Breakfast: Scrambled eggs with avocado on whole-grain toast
  • Lunch: Turkey and veggie wrap with a side of Greek yogurt
  • Dinner: Grilled salmon with quinoa and steamed green beans
  • Snacks: Cottage cheese with berries, apple with peanut butter

Tuesday

  • Breakfast: Greek yogurt smoothie with spinach, protein powder, and a handful of oats
  • Lunch: Chickpea salad with mixed greens, cucumber, and feta
  • Dinner: Stir-fried tofu with broccoli and brown rice
  • Snacks: Celery with almond butter, handful of almonds

Wednesday

  • Breakfast: Oatmeal with a scoop of protein powder, banana slices, and chia seeds
  • Lunch: Grilled chicken breast with sweet potato and a mixed greens salad
  • Dinner: Shrimp stir-fry with veggies and a side of jasmine rice
  • Snacks: Protein bar, pear with a handful of walnuts

Thursday

  • Breakfast: Whole-grain toast with almond butter and blueberries
  • Lunch: Lentil and vegetable stew with a slice of whole-grain bread
  • Dinner: Ground turkey tacos with lettuce, tomatoes, and avocado in whole-grain tortillas
  • Snacks: Smoothie with mango, spinach, and protein powder, small handful of trail mix

Friday

  • Breakfast: Greek yogurt bowl with granola, honey, and mixed berries
  • Lunch: Chicken and veggie wrap with hummus and a side of sliced fruit
  • Dinner: Grilled pork chops with roasted sweet potatoes and green beans
  • Snacks: Cottage cheese with a dash of cinnamon and apple slices, protein shake

Saturday

  • Breakfast: Smoothie bowl with frozen berries, spinach, oats, and granola topping
  • Lunch: Quinoa salad with black beans, corn, bell peppers, and a lime dressing
  • Dinner: Baked cod, wild rice, and a steamed veggie medley
  • Snacks: Carrot sticks with hummus, Greek yogurt with a sprinkle of flaxseeds

Sunday

  • Breakfast: Omelet with spinach, mushrooms, and whole-grain toast
  • Lunch: Brown rice and bean burrito with salsa, avocado, and a side salad
  • Dinner: Whole-grain pasta with marinara, lean ground beef, and steamed spinach
  • Snacks: Banana with almond butter, small handful of pumpkin seeds

Join the Conversation: Share Your Runner’s Diet Tips!

Nutrition is a key part of every runner’s journey, and we’d love to hear how you fuel up for your runs!

What’s Your Go-To Meal for Running Success?

Whether you have a favorite pre-run snack, a post-run recovery meal that helps you bounce back, or any special tips that have improved your performance, share your insights with us! Your tips could inspire fellow runners and help everyone stay fueled and strong.

Jump Into the Comments!

Let’s build a community of shared experiences and advice. What’s worked best for you? Comment below with your runner’s diet tips and favorite meals!

The 24 Ketogenic Low-carb Recipes You Should Try

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ketogenic food recipe

So, you have decided to give the ketogenic diet a try.

Well done.

Keep it up!

But unless you don’t mind eating eggs and bacon every day, you’ll need a few recipes to help you stick to the keto lifestyle.

Today I got you covered with following savory recipes as you need.

Relying primarily on healthy fats and low-carb vegetables, the following recipes are packed with flavor and nutrients, and range between 5 and 10 grams of carbs per serving.

They’re also loaded with plenty of healthy fats, nutrients, and flavors to keep you sated and fueled all through the day.

Note—The photos are copyrighted to the blog that originally posted the recipe.

To check the complete recipe on the original blog, simply click the recipe title under any photo.

The Ketogenic Diet Explained

First things first, let’s give the ketogenic diet a close-up.

If you’re into healthy eating or losing weight, chances are you’re already familiar with the ketogenic, or keto diet.

This excellent eating plan has gathered so much steam these past few years, becoming one of the popular methods worldwide to improve eating habits.

Keto, or ketogenic, diet is a high-fat, moderate protein, strict low carb diet.

Typically, it preaches eating 70 to 80 percent fat, 10 to 20 percent protein, and under 10 percent carbohydrates.

This forces your body into ketosis, a metabolic state in which your body burns fat stores as a primary source of fuel rather than glucose (carbohydrates).

The keto diet can help you lose belly fat, improve brain function, increase performance, improve health, etc., research shows.

Here’s the full guide to ketosis sympotms.

Here’s a 7-day keto eating plan to try.

1- Low Carb Broccoli Cauliflower Salad With Bacon & Mayo

This keto broccoli salad is filling and very low in carbs.

It’s also loaded with flavor but only takes 10 minutes to throw together, resulting in a super colorful, simple, and great for any occasion.

The following salad tastes great, even after sitting in the fridge overnight.

For more taste, you can add a creamy, tangy dressing.

Ingredients

  • Fresh thyme
  • Olive oil
  • Garlic powder
  • Mayonnaise
  • Lemon juice
  • Sea salt and pepper

2- Zucchini Noodle Salad With Cheese & Tomatoes

If you don’t already have a spiralizer, then this recipe should be the reason to get one.

The following is my favorite healthy recipe using raw spiralized deli veggies, avocado, cucumber, and a low carb dressing of your choice.

This salad is the perfect low-carb, with pasta replacement.

If you already have cooked bacon or turkey on hand, no cooking needed.

Ingredients

You’ll need a spiralizer to make zucchini noodles.

I love this one from Amazon.

  • Zucchini
  • Cherry tomatoes
  • Shredded cheese
  • Mozzarella pearls
  • Fresh basil
  • Dressing
  • Extra virgin olive oil
  • Lemon juice
  • Red wine vinegar
  • Garlic powder
  • Sea salt and pepper.

3- Keto Eggplant Burgers

Craving burgers, but it’s too junkie, and you don’t want to derail from keto eating?

The following recipe is precisely what you need.

The following recipe uses eggplant slices as the buns since these hold together nicely once they’re cooked.

Keto eggplant burgers make a great snack or side dish.

For meat, use whatever ground option you prefer, but I strongly encourage you to prepare the dipping described below.

Ingredient

  • Japanese eggplant
  • Ground pork
  • Green onion
  • Black pepper
  • Ginger
  • The dipping sauce
  • Tamari sauce
  • Garlic cloves
  • Apple cider vinegar
  • Sesame oil
  • Salt and pepper

View Full Recipe

4- Keto Garlic Bread

If you love garlic bread but can’t have it because of the carbs, then you’ll appreciate this buttery, keto-approved version.

Keto garlic bread is low carb and gluten-free, which makes it a healthier option than most breads out there.

It’s actually the perfect breakfast food.

The bread is soft on the inside, crispy on the outside.

The cream cheese adds so much richness and creaminess to the bread that can’t be beaten.

The following recipe boasts only 1.5g net carbs per slice, making it perfect for eating any time of the day without ruining your keto diet.

Ingredients

  • Almond flour
  • Eggs
  • Shredded mozzarella cheese
  • Kosher salt
  • Baking sold
  • Topping
  • Melted butter
  • Kosher salt
  • Garlic powder
  • Dried oregano
  • Shredded mozzarella cheese

low carb recipe ingredients

5- Keto Salad Niçoise

The classic niçoise contains a lot of potatoes, green beans, and other non-keto ingredients.

This next take on this classic delight is loaded with nutrients and flavors.

It also addresses the extra carbs and adds in a dose of healthy fats.

Keto salad niçoise is a fantastic option for an easy-to-me yet satisfying lunch or dinner and is perfect for meal prepping.

For more flavor, serve on a bed of zucchini noodles.

Ingredients

  • Ground black pepper
  • Chopped garlic
  • Eggs
  • Celery root
  • Green beans
  • Olive oil
  • Tomatoes

Dressing

  • Dijon mustard
  • Worcestershire sauce
  • anchovies
  • Small capers
  • Mayonnaise
  • fresh parsley
  • olive oil
  • minced garlic clove
  • lemon juice

6- Grilled Eggplant Salad

The following eggplant-based salad is easy and delicious and will go well with any meat, especially grilled meat.

This is what makes the perfect side dish for any summer barbecue.

For more flavor and taste, add in some smoke almonds if possible.

Or maybe some Himalayan salt or chili powder.

Feel free to add up some spices to trigger your taste buds.

Ingredients

  • Eggplants
  • Olive oil
  • fresh mozzarella cheese
  • Garlic powder
  • Lemon juice
  • fresh mint
  • Anchovies
  • Tomatoes
  • smoked or roast almonds
  • Sea salt and pepper

7- Salad With Roasted Cauliflower

The Salad with Roasted Cauliflower is a great low-carb dish with its refreshing flavors and lemon dressing, but not too spicy—unless you want it to be.

This recipe is especially helpful if you’re a vegan on the keto diet.

In fact, recipes like this one prove that it’s possible to be a vegan on the ketogenic diet.

Further, since avocados, nuts, and olive oils are the main ingredients, the dish scores high on healthy fats—what’s the keto diet is all about anyway.

For a pleasant twist, top this dish with fresh thyme and a low carb crumb.

Ingredients

  • Large head cauliflower
  • Garlic cloves
  • Olive oil
  • Lemon
  • Avocado
  • Nuts
  • Garnish green onion
  • Salt and pepper

View Full Recipe

Precaution for people with an upset stomach, you might want to refrain from cauliflower and broccoli.

These build up more gas inside your tummy and make you bloated.

8- Zucchini Crust Grilled Cheese

The following recipe is bread free zucchini grilled cheese that is low carb and gluten-free.

The zucchini “bread” is made of shredded zucchini, Parmesan, mozzarella, and seasoning.

Plus, these grilled cheese sandwiches pack in fewer carbs and are healthier than traditional, junk, options.

Ingredients

  • Grated zucchini
  • Egg
  • Green onion
  • Grated parmesan
  • Shredded cheddar
  • Cornstarch
  • Salt and pepper
  • Vegetable oil—for cooking

View Full Recipe

Super yummy choice for cheese lovers.

My secret tips, add grilled or diced Halloumi cheese for extra taste.

Worth a try!

9- Keto Caesar Salad

Although I used to eat salads once in a blue moon, I don’t remember shying away from Caesar’s salads.

The traditional way of making them consists of chopped romaine lettuce with crispy croutons draped in cheesy parmesan dressing with lemon juice, olive oil, garlic, and anchovies.

The keto variation has a lot of parmesan cheese, crisp romaine lettuce, and chicken tossed in a delicious and out-of-this-world keto-approved homemade Caesar dressing.

It’s also simple to make.

Just remember to add extra cheese to your salad, and use low-carb croutons.

Ingredients

  • Romaine lettuce
  • Slices of chicken or bacon cooked and crumbled
  • Shredded parmesan cheese
  • Gluten-free garlic croutons (check the recipe here)
  • Sea salt & pepper
  • Tomato
  • Cucumber
  • Hard-boiled eggs
  • Chicken breast
  • Olive oil

Dressing

  • Mayonnaise
  • Lemon juice
  • Dijon mustard
  • Grated parmesan cheese
  • Fresh black pepper
  • Garlic clove
  • Mustard powder
  • Sea salt and pepper

Another secret tip from me.

Salted eggs! No need to add more salt since it will give you a different experience for a salty and creamy meal.

Pick one made of goose or duck eggs.

10- Creamy Meatballs

Here is another excellent recipe for a lip-smacking and healthy meal for the whole family.

Ketogenic meatballs are so juicy, incredibly delicious, and smothered with a creamy, rich queso sauce.

These can be served as a Ketogenic appetizer or as a meal over cauliflower rice, zucchini noodles, you choose.

Plus, you can prepare and sear them in roughly 30 minutes, then simply put everything into the slower cooker.

Ingredients

  • Ground beef
  • Yellow onion
  • Egg
  • Garlic powder
  • Black pepper
  • Cream cheese
  • Butter
  • Cream sauce
  • Cream cheese
  • Heavy whipping cream
  • Tamari soy sauce
  • Salt and pepper

View Full Recipe

I personally called this as lazy food.

Why?

Because it is suitable for filling my tummy during my lazy day.

Super creamy and mouthgasmic.

11- Spicy Shrimp And Avocado Salad

I love avocado and shrimp, and I know I’m the only one.

That’s why I wanted to share with you this awesome recipe.

Spicy Shrimp and avocado salad pack plenty of fresh ingredients to overwhelm your taste buds with every bite.

The recipe does not take long to make, and it’s very portable.

All you have to do is sear the shrimp in butter, then dice some veggies, mix up a dressing, and you’re done.

You can dip it into chilli powder before toss it into the pan if you are into spicy food.

Ingredients

  • Baby kale and baby spinach mix
  • Shrimp
  • Avocado
  • Cilantro
  • Olive oil
  • cucumber
  • Lime juice
  • Garlic
  • Cumin
  • Salt and pepper to taste

View Full Recipe

12- Low-carb Cheese Taco Shells

Mexican food is my favorite—especially tacos.

But thanks to its high carb intake, regular keto is a no-no on the keto diet.

That said, here is a recipe that can help you get all the best things about a taco minus the carbs.

Made from baked cheddar cheese then shaped into a taco, these low-carb shells are so easy to make (in a matter of minutes!), gluten-free, and very keto-friendly.

Not only that, but these are also delicious, crunchy, and taste almost as good as the real thing.

For fillings, go for whatever satisfies your senses.

My favorites include grated cheese, ground meat, diced onion, sour salsa, shredded lettuce, chopped peppers, etc.

Ingredients

  • Shredded Cheese
  • Ground cumin

View Full Recipe

13- Egg Salad Stuffed Avocados

Both eggs and avocados are excellent sources of healthy fats, which makes them a staple in ketogenic eating.

Eggs are also loaded with complete protein that keeps you full throughout the day.

For these reasons, this dish is a must for any serious keto’an.

The dish would also make a very delicious lunch that’s simple to make and quite satisfying.

Ingredients

  • Hard-boiled eggs
  • Celery
  • Lime juice
  • Avocado
  • Hot sauce
  • Cumin
  • Salt and pepper

View Full Recipe

14- Salmon and Avocado Nori Rolls

Sushi is a famous Japanese dish that’s available in almost every city around the globe.

But since traditional sushi is prepared with vinegar rice, it’s off the Keto menu.

That said, here is an easy method to make sushi without rice that happens to yield a delicious dish.

For this recipe, you’ll be using riced cauliflower as a substitute for regular rice.

What’s more?

The following low carb sushi recipe requires only five ingredients and 20 minutes.

Ingredients

  • Sliced smoked salmon
  • Cream cheese
  • Chopped pickled ginger
  • Nori sheets (grilled preferably)
  • Avocado

View Full Recipe

15- Keto Fish Sticks

I have always loved fish sticks, but once I adopted a healthier way of eating, I knew that I had to figure out a better way of eating them, and it took me a while to find the following recipe.

Keto fish sticks could be made as regular breaded fish or as fish nuggets—your choice.

These also take very little time to make.

Ingredients

  • Pork rinds
  • Eggs
  • Alaskan cod filet
  • Coconut flour
  • Grated parmesan
  • Garlic powder
  • Cooking spray
  • Salt and pepper

16- Low Carb Taco Salad

Well, you still can have your tacos without the carbs.

The following salad is made with some of the keto-friendliest foods out there, including ground turkey, avocado, olives, and lettuce.

It’s ideal for lunch, dinner, or as a side dish.

This recipe uses natural ingredients that are low in carbs, easy to make, absolutely mouthwatering.

Ingredients

  • Ground beef
  • Chili powder
  • Avocado
  • Shredded cheddar cheese
  • Tomatoes
  • ground cumin
  • Dried parsley
  • Romaine lettuce
  • Sour cream
  • Garlic powder
  • Green onions

The seasoning

  • Cumin
  • Chili powder
  • Paprika
  • Onion powder
  • Garlic powder
  • Black pepper
  • Oregano

17- Keto Cheese Roll-ups

This one might be, hands down, one of the simplest, fastest, easiest bites to make.

It requires ingredients you likely already have on hand.

Keto cheese roll-ups are also wonderful and delicious dipped in guacamole or low carb pizza sauce or Ragu sauce.

You can have this for breakfast or as s snack on the go.

You can practically fill them with anything you like—as long as it’s keto-friendly (and you know how long the list is).

Ingredients

  • Butter
  • Cheddar cheese, in a slice

18- Deviled Eggs

The typical deviled eggs are not keto-friendly as they’re often made of loads of commercial mayonnaise and other processed ingredients.

However, the keto version relies on avocados to deliver that creamy texture but minus the artificial additives.

You can store these eggs for up to 4 days in an airtight container later use.

Can’t beat them.

Ingredients

  • Eggs
  • Mayonnaise
  • Dijon mustard
  • Paprika
  • Fresh Dill
  • Salt and pepper

19- Keto Cheese Chips

If you’re looking for a crunch keto chip to snack on them, these three-ingredient fix will keep you satisfied.

These cheese chips are made with mozzarella and flavored with oregano and garlic—or any other keto flavor you like.

If you keen for something not so crispy, try Halloumi cheese for thicker taste.

The chips are delicious on their own or dipped in guacamole or marinara sauce.

Ingredients

  • Cheddar cheese
  • Paprika powder
  • Sea salt and pepper

20- Keto Greek Salad

Also, knowns Horiatiki, a Greek Salad, is the ideal example of healthy Mediterranean cuisine.

Broadly, it’s already keto-approved, as long as there no gluten or bread added to the recipe.

It’s a delicious low-carb dish for any time of the day or week.

The secret to making great Greek salads is simplicity, and using the freshest keto-friendly ingredients you can find.

Ingredients

  • Tomato
  • Green capsicum
  • Cucumber
  • Red onion
  • Green bell pepper
  • Fet cheese
  • Dried oregano
  • black Greek olives
  • Olive oil
  • salt and pepper

21- Cottage Cheese-filled Avocado

Thank God for the Aztecs.

Avocados are undoubtedly the greatest food in the world.

Mixing it with cottage cheese can deliver a great snack rich in nutrients without any of the carbs.

The following snack is packed with healthy fats and protein, keeping you feeling full to your next meal.

It should help you avoid mindless nibbling or unhealthy snacking that can lead to weight gain.

And it’s easy to make.

Slice an avocado in half lengthways, remove the pit from one-half, and fill the space with cottage cheese.

For extra spice, add in some cayenne pepper or regular pepper.

Ingredients

  • Avocado
  • Sliced cheese

22- Keto Egg Muffins

This is undoubtedly one of the best time-saving, keto-approved, breakfast options of all time.

Whether you’re minding your keto macros, or need something quick to grab on the go, keto egg muffins are perfect for meal prep or any occasion.

It’s a fantastic keto snack recipe packed with healthy ingredients and a lot of flavors.

They’re the perfect choice for anyone who loves the satisfying mix of bacon, cheese, eggs, and sweet potatoes.

These can be prepared ahead of time and kept well in the fridge for days for a quick bite on the go.

You can put it into steam if you want to last longer before it goes to the fridge.

Ingredients

  • Eggs
  • Scallions
  • Onion
  • Shredded cheese
  • Red peso
  • Salami
  • Sea salt and pepper

23- Keto Jalapeno Poppers

Keen on something spicy?

The mix of spicy jalapenos, bacon, and cheese makes these the best delicious fat bombs you can ever have.

This mouthwatering mix requires a bit of prep as there is a lot of steps, but it’s worth the effort.

Try not to devour them all in one sitting.

They’re a snack, after all.

Keep in mind; you can’t skip the main meal because you already had snacks. Big nope!

Ingredients

  • Shredded sharp cheddar
  • Cream cheese
  • Jalapenos
  • Bacon
  • Black pepper
  • Salt

24- Low Carb Tortilla Chips

Just because you’re on keto doesn’t mean that you can no longer eat chips—as long as these are keto-friendly.

The following low carb chips taste just as delicious as the real thing, but with the fraction of the carbs.

For these chips, you rely on almond flour and cheese to mimic the texture of a corn tortilla chip—you get the mouth-watering tastes without all the carbs.

Ingredients

  • Almond flour
  • Golden flaxseed meal
  • Shredded mozzarella
  • Sea salt and pepper.