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

by
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.

How to Start Running: A Step-by-Step Guide for Beginners

by
woman starting a run

Are you ready to lace up your running shoes and embark on a thrilling journey towards becoming a runner?

Then you’ve come to the perfect place.

As someone who has been pounding the pavement for over a decade and has guided countless beginners to running success, I’m here to equip you with everything you need to know to kickstart your running adventure.

In this comprehensive guide, I’ll unveil the secrets to becoming a confident and injury-free runner. No more wondering how to start running or feeling overwhelmed by the process.

I’ll explain  how often you should run, the correct running technique to prevent injuries, and the ultimate beginner running plan that will take you from hesitant steps to victorious strides.

But wait, there’s more! Once you’ve conquered the basics, we’ll take your training to the next level, unlocking new levels of endurance, speed, and strength. You’ll learn the tips and tricks to elevate your running game and unleash your full potential.

By the time you reach the end of this post, you’ll be armed with the knowledge and tools to unleash your inner runner and reap the remarkable benefits that running has to offer.

Ready? Let’s get started!

How to Start Running? – The Exact System You Need

So you have decided  to start running.

First things first: Relax.

You won’t have to sacrifice an arm and a leg to the running gods to get started.

In fact, it’s not overwhelming, complicated, nor expensive.

The hardest part about taking up running for the first time is actually taking the first step.

If you do that, you’ve already gone farther than 82.5 percent of the population (a totally bogus statistic that I made just to make a point!), so give yourself a pat on the back.

If you ask me, it’s actually the easiest thing to do in the world—as long as you follow beginner running rules.

That’s where this section comes in handy.

Without further ado, here’s the exact step-by-step you need to become a runner.

Start Easy

Whether you’re a newbie lacing up your shoes for the very first time or a seasoned runner returning after a hiatus, there’s one golden rule you must engrave in your mind: start easy and build gradually. Trust me, I’ve witnessed too many beginners take on more than they can handle, only to find themselves sidelined by injuries or completely drained within weeks. We don’t want that for you.

Picture this: you’re famished, and a mouthwatering buffet lays before you. You can’t resist the temptation, so you pile your plate high with every delectable dish in sight. But soon enough, you realize that you’ve bitten off more than you can chew.

The same principle applies to running. If you go from zero to full-throttle, diving headfirst into high-intensity, high-volume, and high-impact training within a short period, you’re treading on dangerous ground.

Let me give it to you straight. You’re practically asking for trouble—burnouts and overuse injuries like Runners Knee and Stress Fractures—when you push too hard, too soon. Take a moment to let that sink in. It’s like trying to sprint before you’ve even learned to crawl.

During the first few months of your training (yes, I said months!), it’s essential to take it easy and embrace the beginner’s mindset. Start right where you are, not where you wish to be. It may not sound as glamorous as diving into intense workouts, but trust me, it’s the smartest approach you can take.

Additional resource – How to start running with your dog

Walk Before you Run

Not only does walking help you shed those extra pounds, but it also boosts your stamina, reduces stress, enhances your physical shape, and improves your overall health and well-being. It’s the foundation upon which you’ll build your running empire.

Now, let’s talk strategy. In these initial weeks, as you embark on your fitness journey, make it a habit to take 8 to 10 30-minute walks. This will gradually prepare your body for the transition into running. Think of it as priming the engine before you hit the gas pedal.

But what if you’re already in decent shape? Well, my friend, you’re ready to kick it up a notch. Gradually increase the duration of your walks to 60 minutes, three to four times a week. Allow your body to adapt to this new level of activity for at least three weeks before delving into the beginner running plan that awaits you.

How to Progress?

Now, it’s time to take your training to the next level and introduce a game-changing method that will revolutionize your running experience. Say hello to the walk/run method, a genius strategy crafted by the renowned running guru Jeff Galloway.

Here’s the secret sauce: the walk/run method combines the best of both worlds—low-intensity running intervals and strategic walking breaks. It’s like a beautifully choreographed dance between your feet and the ground, allowing you to manage fatigue, improve your fitness, and build stamina while safeguarding yourself from discomfort, injuries, and burnouts. It’s a method backed by science and championed by countless runners who have successfully embraced it.

Let’s break it down. As you transition from walking to incorporating running into your routine, take it step by step, quite literally. During the first week, aim for 20 to 30 minutes of walking per session. Feel the rhythm of your feet hitting the pavement as you gradually build up your strength.

As you move into the second week, it’s time to kick things up a notch. Increase your walking duration to 30 to 35 minutes per session. You’re pushing your boundaries, challenging your body to adapt and grow stronger.

But we’re not stopping there. Oh no, we’re just getting started. From here on out, I want you to add two to three precious minutes to your walks with each passing week. It may seem like a small increment, but it’s these incremental steps that will lead you to greatness. Keep adding those minutes until you’re comfortably walking for at least an hour. Feel the confidence surge through your veins as you conquer each milestone.

Once you’ve reached the point where you can power walk for an hour without breaking a sweat, it’s time to unleash the true runner within you. It’s time to embrace the run/walk method, alternating between easy jogs and well-deserved walking breaks. By incorporating short bursts of running into your regular walks, you’ll extend your endurance, push your limits, and remain injury-free.

How Much is Enough?

The exact run to walk ratio depends, mostly, on your current fitness level and training goals.

Now, here’s the golden rule: take breaks at the right times. Just like a well-timed pit stop during a thrilling race, these breaks will ensure you don’t push yourself to the brink of exhaustion. It’s all about strategic rest, my friend.

Let’s explore three walk-to-running ratios that you can experiment with. Remember, you have the freedom to choose the one that suits you best. No pressure, no judgment—just you and your personalized running journey.

If you’re just starting out on this exhilarating path, consider yourself a complete beginner. Start by running at an easy and slow pace for 10 to 20 seconds, and then reward yourself with a rejuvenating one to two minutes of walking. Feel the rhythm of this alternating dance between running and walking, allowing your body to adapt and grow stronger with each step.

As you progress and enter the intermediate stage, typically after two to three weeks of consistent running, it’s time to challenge yourself a little further. Embrace the runner within you by extending your running intervals. Push yourself to run for two to five minutes, and then savor the bliss of one to two minutes of walking. It’s a delicate balance, a symphony of effort and recovery, propelling you towards your running aspirations.

Now, if you’ve been on this running journey for over a month, congratulations! You’ve reached the realm of experience. It’s time to unleash your true potential. Challenge yourself to run for a solid ten minutes, immersing yourself in the sheer exhilaration of movement. Then, catch your breath with a short but well-deserved 30 seconds to one minute of walking.

Additional resource – Here’s your guide to running three miles a day.

Run For longer

As you progress on your running journey, the key is to gradually increase the time you spend running while reducing the number of recovery breaks you take. It’s a beautiful dance between pushing your limits and allowing your body to adapt and grow stronger. Picture it like a challenging puzzle where each piece fits into place with each passing day.

Now, let’s talk about reaching that magical milestone of running for a solid 25 to 30 minutes without feeling like you’re gasping for air. The timeline for reaching this goal varies depending on your current fitness level, but one thing is certain: consistency is the name of the game.

Stay committed and trust the process.

With each step, each breath, and each stride, you’ll inch closer to that moment of effortless running bliss.

Once you’ve conquered the 30-minute mark with ease, it’s time to level up your running game. It’s time to add a dash of variety to your training program. Think of it as spicing up a delicious dish with different flavors and textures. You can add distance to challenge your endurance, incorporate speed work to enhance your quickness, and conquer hills to strengthen those leg muscles. The possibilities are endless, and your running adventure is about to get even more exciting.

Now, let’s talk about exertion levels during your runs. It’s important to find that sweet spot where you’re pushing yourself enough without going into full-on sprint mode. Aim for a 6 to 7 out of 10 on the exertion scale during the running portion of your workout. Feel the burn, embrace the challenge, but also listen to your body’s cues.

And when it’s time to switch to a walking break, dial it down to a comfortable 2 to 3 on the exertion scale. It’s all about finding that delicate balance and honoring your body’s needs.

Want more structure?

Try my couch to 5K treadmill plan.

Follow a Beginner Running Plan

Having a plan is key to achieving any goal–let alone running.

You don’t pursue a career in marketing, for example, without a concrete plan of studying the right books and tutoring under the right teachers.

That’s why I highly recommend you follow a well rounded, well-thought training plan, just like the one shared below.

Doing so will not only help you build your training volume, but also keep you motivated beyond the initial motivation.

The simple beginner runner plan features three days of run-walk sessions.

You begin with a few short intervals of running–or slow-paced jogging–for 30 to 60 seconds, then build you on that while taking less and less for recovery.

By the end of the eight weeks, you should be able to run for thirty minutes straight–that’s roughly two to three miles–without much trouble.

Week One – Walk for five minutes, then jog for 30 to 6o seconds.

Repeat three to four times.

Week Two – walk for three minutes, then jog for one to two minutes.

Repeat the sequence for four to five times.

Week Three – Walk for three minutes, then jog for two to three minutes.

Repeat the cycle for five to six times.

Week Four – Walk for three minutes, then jog for three minutes.

Repeat the cycle six times.

Week Five – Walk for two minutes, then jog for three to four minutes.

Repeat the cycle four to five times.

Week Six – Walk for two minutes, then jog for five minutes.

Repeat the sequence three to four times.

Week Seven – Walk for two minutes, then jog for eight to ten minutes.

Repeat the cycle two to three times.

Week Eight – Warm up by brisk walking for 10 minutes, then slow jog for 20 to 30 minutes while keeping an easy and conversational pace.

Just keep in mind that this is a generic plan, so feel free to adjust it according to your own needs and preferences.

It’s not written in stone by any means.

Looking for a more extensive plan?

Try my couch to 5K training schedule.

And if you’re into challenges?

Give this 30-day running challenge a try.

You can also learn how to design your running plan here.

Note – Here’s how often should you run per week.

How Long Does it Take To Become A Runner?

If only I could conjure a magical stopwatch to provide you with a definitive answer. Alas, my friend, the path to becoming a runner is as diverse and intricate as the winding trails we traverse.

I must emphasize that each individual embarks on this journey with a unique set of circumstances and characteristics. Just as each snowflake boasts its own intricate design, your journey to becoming a runner is a personal tale, shaped by a multitude of factors.

Let’s explore some of these factors that weave together to create your running narrative:

First and foremost, we have your current shape. Are you starting from scratch, or do you possess a level of fitness from previous activities? Your starting point sets the stage for the adventure that lies ahead.

Consider your training history. Have you dabbled in running before, or are you a complete novice to the world of pounding pavement? Previous experiences, whether they involve running or other forms of physical activity, contribute to your body’s adaptation process.

Age is but another brushstroke on the canvas of your running journey. As the years grace us with their presence, our bodies may respond differently to the rigors of training. Fear not, for age is but a number, and determination knows no bounds.

Ah, the weight we carry, both physically and metaphorically. Your current body weight can influence the demands placed upon your joints, muscles, and cardiovascular system. Remember, every stride forward is a step towards a stronger and healthier you, regardless of the number on the scale.

Now, let us not overlook the intricate tapestry of our genetic makeup. Like a hidden treasure map, our genetic composition influences our body’s response to training stimuli. Embrace your unique genetic blueprint, for it holds the secrets to unlocking your potential.

Foot Calluses From Running – How To Stop A Running Callus

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running shoe brands

Running and foot calluses go hand in hand.

In fact, if you log in serious miles every week and have zero calluses, consider yourself one of the lucky ones.

Here’s the truth.

Excessively large calluses aren’t just a problem of appearance, but can also cause discomfort during exercise, especially when running.

They’re also pretty common among athletes from all training backgrounds.

In today’s post, we’ll go through what causes this skin build-up while running, how to prevent calluses, and how to treat them.

Sounds great?

Let’s get started.

Foot Callus From Running – The Definition

Also known as a corn, a callus is hardened skin that occurs in friction-prone areas, such as the bottom of the foot, or over bony projections.

Often painless, calluses are your skin’s natural protective reaction of pressure sites.

The affected skin may start getting dry, flaky, and harder than the rest of your skin.

For most runners, this hardened mass of skin tends to build up in the heel, likely from the edge of the shoe rubbing repeatedly against the back of the foot.

What’s more?

If you run in improper shoes, you might develop a callus along the outside of your big toe.

Here’s the good news.

There are many things you can do to lower your risk of developing calluses during running.

Here are a few.

The Symptoms of A Running Callus

It’s easy to tell that you have a callus.

Usually, the skin of a plantar callus is yellowish or gray.

It may also feel flaky, tough, and dry.

The skin may be tender when direct pressure is applied to the region.

Not a Bad Thing

Getting a callus as a runner isn’t necessarily a bad thing.

There’s actually a benefit of having calluses when pounding the pavement.

This hardened skin buildup in areas prone to friction and rubbing against your shoes protect you from forming blisters.

In essence, calluses protect your feet against blisters and sores while running.

Although calluses your our body’s natural reaction for protecting the skin, like all good things in life, too much of a good thing can do you more harm than good.

How To Stop A Running Callus

How To Prevent A Running Callus

Here are a few simple measures to help you prevent and manage painful calluses.

Proper Running Shoes

Running in improper shoes can be a real problem for your feet, likely resulting in numbness, blisters, and calluses.

This is especially the case if your shoes are too narrow and tight in the forefoot, causing pinched-nerve pain and calluses.

If you’re prone to calluses, make sure your running shoes suit your feet and running style.

They should be wide enough across the front, so there little no friction or pinching.

Additional guide – How to prevent Foot pain from running

Good Socks

Proper running socks are also key.

Go for sports socks made from polyester-cotton blend.

Technical materials help reduce moisture better than regular cotton socks.

High-performance socks are often designed with extra cushion in callus prone areas.

What’s more?

You can also reduce friction when running by wearing thicker socks that have extra padding in high-friction areas.

Reduce Friction

As previously stated, friction lies at the heart of the problem.

Anything you can do to reduce it is surely welcomed.

Use a foot ointment that can help reduce friction while running, thus preventing calluses.

You can also prevent calluses by putting a barrier between where the shoe is rubbing and your skin.

Place the bandage inside of your running shoes where the shoes rub against your foot.

Additional resource  – Here’s your guide to pain on top of the foot when running.

Treating Foot Calluses For Runners

If your calluses are painful, you should take some measures to ease the pain.

Here’s how to treat running-induced calluses by yourself.

First, start by soaking your feet in soapy, warm water for 5 to 10 minutes. This helps soften the skin.

Next, get a pumice stone (available at your local drugstore), get it wet, then gently shave lightly the dead skin, AND the callus using circular or sideways motions for two to three minutes.

Stay safe.

Do not take too much skin off—or else, you’ll wound your foot.

And you don’t want that.

Repeat this process many times per week or as needed.

Apply moisturizing foot cream following the scrub sessions to keep the area soft.

The ingredients should include Ammonium, Salicylic Acid, Urea, or Ammonium Lactate.

When to See A Doctor

Although most cases of callus do not require medical attention, you need to have it looked at by your doctor or podiatrist.

The following scenario deserves attention from a healthcare professional.

The callus is red, dry, and cracking. This may indicate chronic athlete foot.

The callus is chronic and recurring. Your sports-oriented physician may help you figure out why your calluses keep returning.

If you notice that your callus is warm to the touch, red, or particularly painful, seek medical attention.

These red flags could signal an infection.

The callus is thick and painful. It should be treated by a sports-oriented physician.

The callus has clear fluid or pus discharge. This could indicate that the callus might be infected or ulcerated, thereby, requires medical attention.

If you have heart problems, diabetes, or circulatory problems, suffering from any of these conditions makes it more likely for you to develop an infection.

If you have any of these conditions, check your feet for damage regularly.

Additional Resource – Does running make you old

5 Treadmill Apps You Need To Try

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5 Treadmill Apps

Training on the treadmill is a fantastic way to stay consistent with your training all year round.

But pounding the belt day in and day out can get boring—pretty fast.

Don’t lose hope.

With the right tools and mindset, you can make treadmill training something to look forward to.

One way to get the most out of your treadmill runs is to use one of the many running  apps available.

A lot of companies have started in recent years to develop apps that make treadmill training much more fun and challenging.

You can find apps that encourage you to reach your running goals.

You can even participate in group run classes from the comfort of your home, and so much more.

Want to try some of these running apps on your own?

Then you’re in the right place.

In today’s post, I’ve separated the wheat from the chaff and am sharing five apps that will take your indoor runs up a gear.

They’ll motivate you to hit the belt again and again

1. Zwift

Want to be taken into a virtual reality world?

Then Zwift is all you need.

Zwift lets you run in Watopia, complete with the road, trails, sand, jungle, volcanoes, and the countryside, plus routes in New York, London, among others.

You can choose from 5 virtual worlds and with over 80 routes.

However, there’s a downside.

This running app requires a bit more accessories to help provide you with accurate feedback on cadence and speed.

First, you’ll need to bring up the app on your phone, tablet, laptop, or tv.

You’ll also need a footpad to monitor your cadence and heart rate monitor.

Additional Source – Check this treadmill pace chart

2. Nike+ Run Club

This app has been around for a long time, and it keeps on getting better.

You can find within the Nike + Run Club app more than 50 guided runs—some of which are led by Nike superstars, such as Shalane Flanagan and Eliud Kipchoge.

You can also choose from six running routines, specifically tailored for the treadmill.

The sessions are roughly 15 to 20 minutes long and come with audio instructions—for everything from speed and incline settings to encouraging tips.

What’s more?

By setting your running surface, the app monitors your pace, time, distance, and calorie burn.

The instructions provide good suggestions on how fast or had you should go, so it’s a good idea to know your training and recovery paces beforehand.

What’s more?

You can also link the app with other Nike products, like the Fuel band, load up on Nike Fuel.

Additional resource – Strava for runners

runners training on a treadmill

3. Peloton Digital

Looking to live-stream your treadmill workouts?

This app is for you, especially if you love the energy of group classes.

You can find more than 170 Tread Studio live on-demand running classes that range from 15 to 60 minutes long.

These routines cover everything from recovery runs to interval workouts and hill reps.

You can also filter by class type, duration, difficulty, instructor, or music genre.

The app also has also other types of guided training, such as stretching yoga, walking, and boot camp, and other exercises that require no equipment at all.

Additional Resource  – When to replace a treadmill belt

4. Zombies! Run

Looking to turn your treadmill runs into a horror movie adventure with zombies?

Try Zombies.

Run! App.

The app comes with basic features you’d expect in a running app, but it’s also a multi-player game, taking place in a post-apocalyptic world infested with zombies.

Zombies! Run is straightforward.

You set it up, put on your earbuds, and start playing one of the 60 missions.

You begin by walking, or running, then as soon as you hear zombies approaching, you run for your life.

5. Ghost Race

Ghost Race may seem to have a lot in common with Zombies, Run! But the ghost here isn’t much of a supernatural entity but a virtual body you create before each workout to compete against.

This created entity is crafted based on your pace, distance, and time, though you can re-adjust to push yourself even harder.

The app also allows you to monitor your times on different surfaces and compare your performance from day-to-day.

It also keeps you updated on your growth against your ghost in real-time.

What’s more?

You can also save previously running times and then race against those during future training sessions.

When you fail to keep up your previous time, a “ghost” will manifest in front of you, moving at a faster pace.

Conclusion

There you have it.

Using running apps, like the ones mentioned above, is one of the best ways to make treadmill training more fun and less boring.

Now it’s up to you to download the apps and start training.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

Top 4 Mobility Training Drills For Runners

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foot pain from running

Looking for a powerful mobility training routine to help you improve performance and reduce injury risk?

You’re in the right place.

All runners know that stretching is part and parcel of a well-rounded training plan.

Regular stretching feels good, increases flexibility, releases tension, corrects muscle imbalance, and improves technique—all of which make running more enjoyable and efficient.

That said, mobility training is also important.

It’s actually one of the keys to training longevity as it helps reduce injury risk, keep the joints healthy, and ensure optimal performance.

Yet, so many runners miss out on its benefits, whether they don’t know much about mobility’s impact on performance or are simply unwilling to invest time doing mobility drills (I understand, we’re all busy, but that’s no excuse).

Here’s the truth: Improving your mobility doesn’t have to burn off long hours from your day.

In fact, as little as 10 to 15 minutes a day is enough to reap physical performance gains.

In today’s article, I’ll explain what mobility is all about and share a few mobility drills as well as how to incorporate mobility work into your workout routine.

Before we go into the many ways mobility training improves your athletic performance, let’s take a look at what mobility actually means.

Flexibility VS Mobility

Most runners know what flexibility is, but they often confuse it with mobility.

Understanding the difference is key as mobility training is much more than just stretching.

Let’s see which is which.

Flexibility stands for the ability of the soft tissues to stretch in a specific direction.

It’s the lengthening of muscles in a passive way.

For example, if you can reach your toes from a standing position without bending your knees, or scratch every part of your back unassisted, you’re pretty flexible.

Mobility, on the other hand, is about how freely you can move a joint through a range of controlled motions, before being limited with control.

It’s your ability to exert force throughout a greater range of motion.

For example, if you can press dumbells behind your neck, get into a deep squat with weights on your back, or do gymnastics, you have good mobility.

Now that you have an idea what mobility is all about, let’s look at how it can help improve your running performance.

The Benefits Of Mobility Training For Runners

Whether you just took up running to lose weight, are preparing for your 5th marathon, or just running for the joy of it, working on improving your mobility could give you a big performance boost!

Good mobility helps us pay more attention to our bodies and our range of motion, leading to improved running technique and fewer injuries.

Let’s see why…

Improved Speed

Poor mobility limits your ability to run at a faster pace.

The main goal of mobility training is to improve the position of the joint, which helps increase power output, resulting in efficient performance.

When you have a good range of motion, you can push move much more efficiently.

This translates to a faster pace and improved athletic performance.

Reduced Injury Risk

A lack of mobility makes you prone to pain and injury, especially as you ramp up your training.

For instance, research shows that limited hip mobility may lead to patellofemoral pain syndrome, iliotibial band syndrome, hip pain, and a host other issues.

Better Awareness & Technique

Mobility training can make you more aware of how your body moves and your range of motion, which results in better running form.

runner stretching

The Mobility Training Routine You Need

Here’s a 15-minute routine to improve the range of motion in all major joints and strengthen the surrounding stabilizing muscles.

You can perform these movements as part of your dynamic warm-up or your cool-down.

Perform it two to three times a week to take your running efficiency and power to the next level.

Squat to Stand

A great movement for mobilizing the inner thighs and hamstrings.

Proper form

Begin by standing, feet slightly farther than shoulder-width apart.

Next, while bending your knees much as needed, bend over and grab the bottom of your feet, pulling yourself into a deep squat position.

As you assume the bottom position, focus on pushing your knees out, forcing your chest up, and keeping the heels low as you lower your body toward the floor.

Hold for a moment, then push your hips upward until you feel the stretching in your hamstrings.

Try to keep a slight arch in the lower back, chest up and knees out the entire time.

Shoot for 8-10 reps.

Additional resource – Should you run after leg day?

Chest Stretch With Broomstick

This drill mobilizes the upper back.

It improves shoulder mobility and stretches the arm and chest muscles.

Proper Form

Stand tall, assuming an athletic position.

Then grab with your hands the end of the broomstick, using a pretty wide grip.

While keeping your core engaged and elbows straight, lift the broomstick up and over your head.

Next, while keeping arms straight, slowly rotate the broomstick up, overhead, and behind the hips (or as low as possible).

Widen your grip if you’re having issues getting the pipe overhead.

That’s one rep.

Couch Stretch

This move not only opens up your hips but also improves mobility and relieves tightness in the core, back, and groin.

Proper Form

Place your front foot on the floor, knee bent at 90 degrees angle.

Bend your right knee and place your shin along the back cushion of a chair or a couch with the toes pointed upward.

While keeping your right thigh in line with your body, place your left foot, aligning the knee over the ankle.

Engage your core, elongate your spine, and keep your hips square.

You should feel tension through the hips flexors and quads on that right leg.

Wall Ankle Mobilization

A great drill for improving ankle mobility.

Proper Form

Start by facing a wall, toes of your right foot against the wall.

While keeping the right heel planted, try to shift your knee toward the wall, having it go past the toes.

Next, straighten your front knee and slide your foot back a bit so that your toes are roughly an inch away from the wall then repeat.

Continue on moving back gradually until your kneecap is barely touching the wall.

Your knee should go straight forward and not inward, the heel remaining on the ground the entire time.

You should feel a stretch in the posterior lower leg.

It’s a good idea to back off if you feel pinching in the front.

Perform 8 to 10 reps on each side, preferably in minimal footwear,  to complete one set.

Looking for more exercises?

Here’s the speed drills routine you need to improve your running speed.

More Mobility Exercises For Runners And Athletes

Without further ado, here’s a series of exercises you can almost do anywhere to improve your hip mobility and strength. The following exercises will help loosen your hip flexors and strengthen the surrounding stabilizing muscles.

  1. Standing Hip Figure Eight

Begin by standing on your left leg, then bring your right knee up to a 90-degree angle and then move it through a figure “8” motion. Hold on to a chair or wall for balance.

2. The 90/90

Start by sitting on the ground, then bend your right leg in front of your body with your hip rotavated out.

Next, get your chin as close to your foot as possible by moving your upper body forward. Again, keep the motion fluidly and only hold at the bottom for a moment.

Repeat the movement 8 to 10 times, then switch sides. Make sure to keep your torso stacked over your hips the entire time.

You should feel tension throughout your body as you go through the movements.

Spend around 60 to 90 seconds on each side to complete one set.

Start by placing your right leg forward and your left back. Next, position your left leg beside you while keeping your hip rotavated inward and your ankle and shin on the floor. Next, bend your right knee so your leg forms a 90 degrees angle. Your ankle should be neutral, and your left knee in line with your hip.

3. Spiderman Stretch

Assume a push-up position, supporting your weight on your hands and toes. Make sure to engage your core, so your back is flat and not arched or rounded.

Next, bring your right leg to the outside of your hands, with the foot pointed forward and the entire foot planted on the floor. Next, let your right knee travel far ahead of your foot for more stretch by dropping your hips toward the ground. Just keep your heel planted on the ground the entire time.

Hold the position for 5 to 10 seconds, flexing slightly forward for a deeper stretch. Then bring your right leg back to the push-up position and change sides for anywhere from 6 to 8 reps for each leg.

4. Supine Hip Rotation

Start by lying flat on your back, arms extended to your sides with your palms on the floor.

Next, while bending your knees to a 90-degree angle, bring your legs into the air, then drop them to your right side. Again, make sure to keep the upper and middle back flat on the ground.

You should feel the stretch deep into your left hip. Hold for 15 to 20 seconds, then bring your legs back to the starting position and switch sides.

Repeat 4 to 6 times per side.

5. Frog Stretch

Start in a table position on your hands and knees, facing sideways on your mat. Make sure your knees are under your hips and your wrist under your shoulders.

Next, lower your upper body to your forearms while sliding your knees apart. If your knees are sensitive, you can fold your yoga mat or add planets to help take off some of the pressure.

Hold the stretch for one to two minutes. Then slowly return to starting position. You’re doing it right if you only feel the stretch or tightness in your inner thigh/adductor area.

6. The Yogi Squat

This is a hard one to pull off, so if you struggle to stay upright and/or on your feet, feel free to hold onto a chair or railing for balance.

Assume an athletic stance, with feet about shoulder-width apart and legs turned out from your hips. Next, while engaging your core and keeping your low back fat, lower yourself into a low squat position. Do your best to tock side to side without falling over.

Bend your knees and hips and slowly lower into a very low squat while keeping your chest up, knees in line with your toes, and heels planted on the floor the entire time.

For a deeper stretch, place your elbows within your knees, then press your palms together in front of your chest.

7. Reverse Plank/inverse tabletop

Start by lying on your back with hands placed by your rips and fingertips facing your feet.

Next, press your hips upward so that your hands and feet are the only part of your your body in contact with the ground. Make sure your body is straight from your head to your feet.

For a deeper stretch, lift your right knee off the floor and hold for 20-30 seconds.

Conclusion

There you have it! If you’re looking to improve your mobility as a runner, then today’s article will put you on the right path. The rest is just details.

Thank you for dropping by.

Keep running strong.

David D.

How to Use KT Tape For Shin Splints Pain

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runner suffering from shin splints

Would you like to learn how to use KT tape for shin splints?

Tµhen you have come to the right place.

Shin splints are the inevitable side effect of logging the miles, especially for those who often run on hard surfaces.

This notorious overuse injury can also stop runners in their tracks, often taking weeks to fully heal.

Luckily, KT tape can give your muscles a little relief.

But knowing why, how, and where exactly to tape your shins can be a bit tricky.

Worry no more.

In today’s article, I’ll spill the beans on shin splints, its causes, red flags, and also show you how to use kinesiology taping to soothe this painful injury.

By the end of this post, not only will you know what the condition is all about, but also learn how to tape your shins at home for shin splints like a pro.

Are you excited?

Here we go.

The Definition – KT tape For Shin Splints

Shin splints are the all-catch-term often used to refer to pain on the side of the shin, and it’s one of the most agonizing pains a runner can suffer from

The condition occurs when you overstress the muscles in the front of the shin, causing inflammation in the muscle, bone, and surrounding tissue.

This can be blamed on running or performing other high impact exercises for extended periods of time without proper recovery.

Pain is commonly experienced along the tibia shone or the legs following running—or other forms of high impact exercise.

The condition is common in athletes participating in high impact activities, including runners, tennis players, military personnel, and dancers.

Surveys show that shin splints make up 13 percent of all running injuries.

So what can you do about it?

Besides rest, stretching, and strength training, KT can also help ease pain and significantly speed up the recovery process.

Let’s see why and how.

The Benefits Of KT Tape For Shin Splints

Also known as K tape, or physio tape, Kinesio tape is, quite literally, a thick, elastic, heat-activated sports tape that you apply to your muscles, acting a sort of second skin.

The KT offers sensory input into the affected region but still allows for full range of motion.

Using kinesis tape to deal with shin splints is an effective method for soothing or preventing symptoms of shin splints.

Don’t take my word for it.

Research out of the Journal of Sports Medicine and Physical Fitness that that assessed subjects with shin splints revealed that those using the tape for just a week reported less pain than those who used shoe insoles.

Here’s how it helps.

Speeds Up Recovery

When your shin is injured, your body sends lymphatic fluid to that affected area, causing it to swell and become inflamed.

This results in soreness and pain, which is never fun.

However, using KT, especially tapes with elastic properties, can limit soreness by lifting up the skin and promoting greater mobility of lymphatic fluid, speeding up healing in the process.

Relaxes the muscles

The tape facilitates muscular contractions of the tibialis anterior muscle, which can improve your muscle function and reduce the pressure on tissues to soothe the pain.

Multi-uses

You can use the tape to treat other lower extremities overuse injuries, such as plantar fasciitis, posterior tibialis tendinopathy, and Achilles tendinopathy.

It’s Cheap

Taping is a straightforward, cheap, and quick measure you can take to improve your shin splints condition and return to running as soon as possible.

KT tape For Shin Splints IS Not The Ultimate Answer

Just keep in mind that tape is the panacea fix to all of your shin issues.

In fact, you should be using it in addition to there treatment methods to completely heal the injury.

Here’s how to use kt tape for knee pain.

using KT tape for shin splints

How To Apply KT Tape For Shin Splints Pain

Now let’s get to the practical stuff.

Here’s the step by step guide on how to tape your shin splints for a quick recovery.

Word of caution. Before taping your shins, I’d recommend that you visit your doctor to ensure it’s safe for you to do.

Before applying the tape, understand the side effects of suing KT tape and assess the specific types of strips used.

Get The Tape

You can purchase either kinesiology tape or trainers tape at most pharmacies or sports stores, and even some larger retailers.

Just avoid using duct tape as you risk blistering and shearing of your skin.

Keep Clean

Wash your legs, cleaning any dirt, sweat, and oils off your skin with water and a mild cleanser.

Next, dry them thoroughly with a towel.

You might also need to trim or shave any hair on your legs.

This helps ensure that the tape adheres effectively to your skin.

Measure The Tape

Start measuring from the bony bump on the outside of the foot, then around the sole of your feet, to roughly halfway up your shin.

Make sure the tape is long enough to cover your lower leg or at least the affected area.

Keep in mind that the KT will be longer once stretched.

Next, cut an ‘I’ strip of KT that’s about three inches shorter than the length of your shin—or at least as long as the pained area.

Unroll it

Hold the tape at the center-top of your foot, roughly two inches beneath the top of your big toe, then unroll it until it reaches just below the outside of your knee.

Cut tape there.

Find The Muscle

Make sure to apply the tape on the top part of the anterior tibial muscle.

To find it, move your toes up toward your knee, actively flexing your ankle.

The anterior tibial muscle is located roughly two inches under the lateral aspects of your knee.

Apply It Right

Apply one piece on your shin, starting from the top of your foot.

While keeping your ankle flexed, apply the other end of KT to your big toe and top of your foot.

This should create a tape bridge over your shin.

Next, apply a small strip horizontally across your shin, roughly below the affected area.

Pull this strip firmly.

Then put another small horizontal strip of tape just above the affected area.

Peel Off

Peel off the residual paper and stretch the tape to stick just below the base of your big toe, foot still flexed.

Remove the edge of KT and stick without any tension.

Rub it

Rub the tape with the palm of your hand to heat it up and activate the adhesive.

This helps it better bond to your skin.

Wait

Wait for at least an hour after applying the tape to run, or it might come off. Also, don’t jump into the shower immediately after applying the tape, or it won’t adhere.

Leave it

You can leave the tape on for up to three to five days, and you can get it wet.

Just keep an eye for any signs of irritation around the KT, and remove it if your skin becomes red, a rash, itchiness, or any other adverse side effects.

Additional Resources:

Your guide to runners itch

How to prevent Foot pain in runners

How to prevent calf pulls while running

Conclusion

There you have it.

This is all you need to know about using KT tape for shin splints pain.

This simple tool can actually go a long way in soothing your shin pain, even preventing the injury in the future.

Just be willing to try it for yourself and see if it helps.

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

In the meantime, thank you for dropping by.

When To Run Through Pain & When To Stop?

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When To Run Through Pain

Whether you just took up running or a serious athlete, log enough miles, and you’ll experience aches and pains in your muscles, joints, bones, and connective tissue.

In some cases, you might able to keep running through the discomfort, but often serious running pain means that you need to assess your running routine, even stop training altogether.

So how do you know when it’s okay to run through the pain, when to slow it down, and when to rest and go see a doctor?

If you’re looking for answers, then you’re in the right place.

In this post, I’ll briefly explain the different types of running pains, with suggestions on when it’s okay to keep training and when to stop.

Sounds great?

Let’s get started.

Word of caution. Let the record clearly state that I’m not encouraging anyone to keep running through injury.

If you have chronic pain, get it checked out by a professional.

I’m not a doctor nor play one on the internet.

Measure your Pain

Running pains are not created equal.

Instead, these come in many forms, whether it’s a sore muscle, achy joint, bone fracture, inflamed tendon, or throbbing headache.

They also vary from one runner to the next.

To help you decide how to best react to these running pains, consider grading them on a pain scale of 1 to 10.

Here’s how.

Mild Pain 1-3

You experience it at the beginning of a run, but it usually subsides as you start to warm up and continue running.

In general, it’s safe to run through mild pain.

If you have any problem areas, opt for the RICE protocol after your session.

Moderate Pain 4-6

This type of pain manifests as you start running, but stays at a tolerant intensity throughout the workout.

While you can still run through it, it’s better to listen to your body and adjust your training approach accordingly to prevent things from getting worse.

Severe pain – 7 to 10

This type of pain is so serious that you feel it before, during, and after your runs.

In fact, the agony increases as you log in more miles, forcing you to limp or change your gait.

Never run through this type of pain as it will do you more harm than good.

Instead, take as many days off from training as long as you have symptoms.

You should also consult your doctor, who will recommend the right treatment and prevention options to help you return to running pain-free.

Where is the pain?

Now let’s dive into some of the most commonly affected limbs while running.

Pinpointing the exact affected area can help you determine what’s going on and how best to proceed.

runner training through pain

Pain Region – The Head

If you’re experiencing a headache after running, it could be caused by bright sunlight (especially squinting), dehydration, or exhaustion (due to swelling blood vessels).

To avoid it, make sure (1) you’re drinking plenty of water before, during, and after your runs; (2) wear a hat with a brim and running sunglasses when running in the sun; and (3) change your running duration or time of the day.

But if you often get headaches after running, or suffer from any other unusual symptoms, such as a stiff neck, confusion, double vision, vomiting, or God forbid, fainting and loss of consciousness, then seek medical care.

Pain region – The Foot

Since the feet take the brunt of the repetitive pounding of the sport, it’s an injury-prone region in runners.

The foot is an incredibly complicated structure made up of a network of bones, tendons, ligaments, muscles, and fascia that work together in harmony and serve as the foundation to every running step you take—and there are plenty of things that can go awry with this key body part.

One dysfunctional cog and the whole machine can be slowed down to a screeching halt—or stop functioning altogether.

Let’s look at a few issues.

Reason 1 – Improper Running Shoes

If your feet feel tingly or numb, poor blood circulation could be the culprit.

Check if your shoes are too tight.

If it’s the case, loosen them up and give your toes enough wiggle room.

Apply the RICE protocol as soon as you get home.

Seek medical care if the numbness persists.

Reason 2 -Heel Pain

If you experience most of the pain in your heel, especially if it’s worse in the morning, you could be dealing with plantar fasciitis.

Every case is different.

You might push through mild plantar fasciitis, but in other cases, any extra miles can cause more damage to the ligament.

If your pain is severe, stop training for a few days, then start running again once you’re pain free.

Reason 3 – A Blister

Blisters are by no means a serious injury, thereby, running through them should be no problem, as long as you minimize the friction against your skin.

Apply gel, jelly-like blister bandages or put a tissue over the affected area

Pain Region – The Shins

The lower leg, including everything between the knee and ankle, is a prime spot for aches and pain thanks to running’s high impact nature.

Runners can suffer from a couple of different overuse injuries that strike this region.

Reason 1 – Shin Splints

If the pain is neither on the front or the back of the shins, you could have shin splints, which is a common overuse injury among beginner runners who try to do too much too soon.

Shin splints are the catch-all term used to describe pain below the knee either on the inside part of the leg (medial shin splints) or on the front outside part of the leg (anterior shin splints).

Shin splints can often be treated with rest and ice, but if symptoms don’t improve, consult your physician to make sure you have a stress fracture.

Reason 2 – Stress Fracture

If the pain starts off mildly and gradually gets worse the more miles in, it could be a stress fracture, which requires immediate medical attention.

Stress fractures consist of small cracks, or severe bruising, in a bone that causes discomfort and pain.

It often strikes runners in the shins and feet.

The condition happens when muscles become fatigued and can no longer absorb added shock.

Taking time off running is essential as continued strain on the bone can lead to more serious injury.

And you don’t want that.

Pain Region – The Ankle

Your ankle joint is one of the most important running joints—so it’s no surprise that it’s a common source of pain.

The joint forms the connection between your body and the ground, and there are several roots for running-induced ankle pain.

The following are the most common:

Reason 1 – Ankle Sprain

If you sprain your ankle during a run, stop running, especially if the joint is swollen or the pain is intense.

Running on a sprained ankle may damage the affected ligament, making you prone to further injury.

As a rule of thumb, get home straightway, and apply the RICE method.

Try to keep the affected joint mobile but don’t overstress it.

Reason 2 – Achilles Tendonitis

Experience soreness on the back of the ankle?

It could be Achilles tendonitis, which is an overuse injury of the Achilles’ tendon, the large tendon that attaches your calf muscles—the gastrocnemius and soleus— to the back of your heel bone.

Under repeated load, the tendon contracts and is forced too hard, resulting in inflammation or irritation.

If you have it, stop running and go home.

Next, rest, apply ice, compress, and keep the affected limb raised above heart level.

Pain Region – Knees

The knees are a problematic area for runners as there are different overuse injuries that involve knee pain.

In fact, out of all aches and pains that plague runner, knee pain from running is the most frustrating and debilitating.

Reason 1 – Runners Knee

If you feel pain under or around the kneecap, runners’ knee might be the culprit.

Also known as patellofemoral pain syndrome, the condition consists of damage to the cartilage under the kneecap, and it’s often caused by movements that load the knee joint on a flexed position.

Stop running for a few days, and RICE the affected knee.

You should also work on strengthening your quadriceps and stretching your hamstrings and hip muscles.

Reason 2 – Iliotibial Band Syndrome

If you feel pain around the knee on the outside of your leg, it could be the inflammation of the iliotibial band.

The IT band stretches along the outside edge of the upper leg, from hips to the knee.

Rest immediately the moment you notice IT band pain.

That means shorter distances or no running at all.

The condition can turn chronic if you don’t give yourself a break from running.

Reason 3 – Patellar tendon strain

Feel the pain just below the kneecap?

If so, it could be a patellar tendon strain, which is an inflammation of the tendon surrounding the kneecap (patella).

This tendon is a key part of leg structure, attaching the patella to the shinbone as well as helping keep the patella in line as the leg bends and straightens during the running gait.

Running through a tendon strain is asking for trouble.

If the pain doesn’t subside within a few days, have it looked at.

Pain region – The Hips

Prolonged sitting often causes tight hip flexors, which are usually made tighter the more miles you log in without following a consistent stretching routine.

That’s why hip pain from running is a common concern in the running world.

Reason 1 – Typical Soreness

When it’s just soreness.

In most cases, the pain subsides as you get fitter and gain more experience running.

You should also stretch and use a foam roller to improve mobility and release tension in that area, especially in the hip flexors.

Reason 2 – Bursitis

If you notice pain or swelling directly in the joint, then you could be dealing with hip bursitis.

If it’s the case, halt your running routine and opt for pain-free cross-training options and stretches you can do at home.

Pain region – The Lower back

Running’s high impact nature can take a toll on your back, causing soreness in the lower back, especially in runners taking up the sport for the first time.

Experience back pain during a run?

Try stopping and stretching for a few minutes.

If symptoms don’t improve, stop running altogether, and seek treatment.

Most cases of back pain are caused by a specific cause that you need to address before it gets better.

To prevent lower back pain in general, work on strengthening your core as well as trunk control and unilateral lower-body resistance training.

Pain region – The Chest

Stop running on the sport if the pain is spreading to your neck or shoulder and/or being accompanied by double vision, breathlessness, profuse sweating, and faintness.

In some cases, these are the symptoms of a heart attack.

Next, seek medical help immediately —or pray someone is nearby to help.

Conclusion

There you have it.

The above covers some of the most common pains runners experience during training as well as how to proceed in the presence of pain.

The key thing is to always listen to your body and readjust your training approach accordingly.

The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.