How to Prevent Knee Pain When Running

by
Knee Pain From Running

Would you like to learn how to prevent knee pain when running

Then you have came to the right place.

Whether you’re training to lose weight or for your very first marathon, running is an awesome way to get in shape and maintain good health.

It’s good for your waistline, your heart, and even your brain.

At the same time, running comes with a certain degree of injury risk.

The high impact repetitive nature of the sport can place a lot of stress on your joints, especially the knees.

As a matter of fact, surveys show that up to 70 percent of runners may experience knee issues at a point.

That’s why for some people running is synonymous with knee pain.

This is especially the case if you drastically increase your running mileage too quickly, train with bad form, wear the wrong shoes, or have muscle imbalances—common training blunders among all runners.

But is that enough reason to stop running altogether?

Of course: NO!

Knee Pain in Runners – The Definition

There are many overuse injuries that strike the knee joint.

One of the most common is known as runners knee, or patellofemoral pain syndrome (PFPS).

The condition is also pretty common among those who any sports that involve repeated stress to the knee joint.

So what is all about?

Runners’ knee is all the catch term used to refer to pain in the kneecap.

The condition causes an achy, dull pain at the front of the knee and around the kneecap.

It’s widespread among runners, basketball players, cyclists, and those who participate in sports involving jumping.

Symptoms may include a dull ache or sharp pain, grinding or clicking on or around the patella, and chronic stiffness.

Classic treatment options include cold therapy, anti-inflammatory meds, and stretching.

Knee pain, especially runners knee, is sometimes caused (and often made worse) by tightness in the muscles and tendons that connects to the knees, especially the quads, calves, hamstrings, glutes, and hips.

That’s why when it comes to soothing and preventing knee issues in runners, stretching can help.

Don’t take my word for it—research backs this up.

A study published in American Family Physicians reported that increase strength and flexibility in the quad muscles is more effective than the routine use of nonsteroidal anti-inflammatory drugs or knee braces for soothing and preventing pain.

How to Prevent Knee Pain when Running

Here is the little secret.

All you got to do is protect your knees from the get-go by taking some of the following injury prevention measures to protect your knees while running.

Prevent Knee Pain When Running – 1. Wear The Right Shoes

The foot is a very complex part of the human anatomy.

It’s made up of 19 muscles, 26 bones, 107 ligaments, and 33 joints—and these take the brunt of a foot strike when running.

Since running is a high impact sport that places a great deal of stress on the knees, wearing the right trainers not only helps you to run faster and longer, but may also reduce risks of pain and injury.

A good running shoe is designed specifically to diffuse the load shooting up the rest of your leg.

By training in improper shoes, you might increase risks of knee pain (and other issues)—and you don’t want that.

Just don’t get me wrong.

I’m not suggesting that proper shoes are the ultimate solution to your knee issues.

But it’s a start, and an important part of an overall prevention and treatment and plan.

That said, I should also point out—and this may surprise some of you—that the current research on the effectiveness of running shoes in improving performance and preventing overuse injury is, at best, mixed.

This link provides you with more insight on the subject at hand.

Yet, in my experience, a proper pair is non-negotiable—regardless.

Therefore, to stay safe, you got to find a shoe that fits your feet properly.

More importantly, go for a pair that supports your natural foot type—whether you’re neutral, high arched (supinator), or flat-footed (overpronator) runner.

To find a suitable pair, head to your local running store and ask for a foot type and gait analysis, which will help you find what best matches your physiological and training needs.

Also, be sure to replace your trainers regularly.

The more miles you run in a pair, the more worn down the shock absorption becomes.

This increases the load stresses shooting up your legs, which, in turn, could result in knee pain.

As a general rule, change your running shoes every 400 to 500 miles—depending on your training intensity, body weight, running terrains, and personal preferences.

For more advice on how to pick proper running shoes, check these posts:

Post 1

Post 2

Post 3

Post 4

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

Prevent Knee Pain When Running – 2. Strength Train

Strength training is good for you.

If this is news to you, you have a lot to catch up to.

I have already written extensively on the importance of strength training for runners here.

More specifically, a good strength routine can do wonders for preventing knee pain—and all sorts of overuse injuries.

For instance, if the muscles of your lower body are weak, then it’s your joints—mainly the knees—that take the brunt of the impact of each pounding strike.

And research supports this.

One example is a study published in the Journal of Athletic.

In the research, almost 80 percent of runners with knee issues reported experiencing less pain after three to four weeks of hip and core strength training.

Not convinced yet?

Another research published in Medicine & Science found that female runners with patellofemoral joint pain —a notorious overuse injury colloquially known as “runner’s knee” —had a deficit in hip external rotation, abduction and extension strength, when compared to age-matched injury-free runners.

So, to avoid the pain (or to keep it from creeping back), spend time doing strength training exercises that target your lower body.

Specifically, exercises targeted at your knee stabilizing muscles. These include your hips, glutes, hamstrings, quadriceps, and calves. This makes it hard to separate the wheat from the chaff when it comes to identifying the most effective strength exercises.

The following exercises consist of my seven favorite moves. They’re easy to perform, effective and suitable for most runners regardless of fitness level or training background..

Additional resource – Knee brace for running

Prevent Knee Pain When Running – 3. Eat Right

When dealing with knee pain, don’t overlook the power of diet.

As a runner, you’ll need the right nutrients and substances to help protect your cells from damage and maintain healthy joints.

For starters, get plenty of calcium.

Most experts recommend 1,100 to 1,300 mg of this mineral each day.

Dairy products and dark green veggies are some of the ideal sources of calcium.

Here is the full guide to calcium foods.

Another nutrient is omega-3 fatty acids.

These fatty acids are natural anti-inflammatories that can help ease joint inflammation before it damages the joints.

The best sources of omega-3s include salmon, herring, tuna, cod, sardines, and mackerel, as well as fish oil supplements.

Furthermore, you might need to supplement.

Many athletes take Chondroitin sulfate and Glucosamine supplements to deal with joint pain since it’s believed that these encourage cartilage formation and repair.

However, the research is still mixed on the effectiveness of the supplements, so consult a certified physician if it can be helpful to your case.

Most experts recommend a minimum dosage of 1,200 mg of Chondroitin sulfate and 1,500 mg of Glucosamine daily.

Additional Resource – Running after knee replacement

Prevent Knee Pain When Running – 4. Lean Forward

If your knees are in pain while running, it could be that you need to change your form—more specifically, your trunk position.

In fact, according to this research paper published in Medicine & Science in Sport & Exercise, an increased trunk flexion may decrease compressive forces on the patellofemoral joint.

In English: a slight forward lean while running reduces the load placed on the knees, which, in turn, cuts the risks of discomfort and injury at the joint.

The Process?

Opting for a slight forward lean while running may help shift your weight from the knees to the hip, thus reducing impact forces on the knees.

That said, getting the slight forward lean right is a bit tricky.

Here is how to do it right:

Make sure that the lean, or the “fall,” is coming from the ankles, not the hips.

It should feel almost like you’re falling forward.

You should not feel broke nor bent at the trunk.

Allow your torso to come a bit forward—at least seven to ten degrees, according to the before mentioned research—while simultaneously flexing your hips and lower abdominals subtly.

In other words, opt for a mild lean, not a complete bent-over position.

Think skiers stance.

Here is an awesome YouTube Tutorial

Prevent Knee Pain When Running – 5. Increase Your Cadence

Another technique tweak to consider when dealing with knee pain from running is to to avoid overstriding.

So what is it all about?

When you overstride, you’re, in essence, reaching too much forward with your legs as you swing them forward in front of your “center of gravity

When you do, you’ll be slamming your foot down, creating a braking action with each stride.

Then, all of these impact stresses of hitting the ground goes right up your feet to your knees.

This, in theory at least, limits your efficiency and increases your risk of injury.

As a result, most experts agree on the fact that overstriding is bad.

Do not let your feet get ahead of you.

Make sure to stay ahead of your feet.

Do not let your legs swing forward, not to the rear.

Here is the good news:

Reducing stride length can put a stop to overstriding, thus decrease injury risk, research shows.

And one of the best ways to do so is to simply increase your cadence.

In fact, research conducted at the University of Wisconsin found that an increased cadence reduces the impact load on the lower body.

Here is how to improve your cadence:

Determine your current cadence by counting how many times your feet hit the ground in one minute of running.

If it’s over 160, you’re in the clear.

But, if your cadence is below 160 steps per minute, they should increase it by 5 to 10 percent from one week to the next.

Additional resource – Sore quads after running

Prevent Knee Pain When Running – 6. Stretches For Knee Pain

There are plenty of exercises that focus on stretching the quadriceps, hips, hamstrings, and knee regions.

By stretching regularly regularly, you’ll help keep your muscles loose, limber, and up for the job, which will provide better protection for your knees.

check the following routines:

  • Routine 1
  • Routine 2
  • Routine 3

Prevent Knee Pain When Running – 7. Avoid Overtraining

Running too much too soon is the recipe for knee pain—and all sorts of injury.

In fact, whether you’re motivated to lose the pounds as soon as possible or have just signed up for a race, it’s important not to increase training intensity too abruptly.

Instead, ease yourself into running, regardless of how incentivized you feel.

Start with low to moderate intensity runs for shorter distances, then progress as you feel up to it—not the other way around.

One simple rule is to follow the ten percent principle—do not increase your weekly mileage by more than 10 percent from one week to the next.

Also, be sure to take enough rest—when needed—to allow for proper recovery.

Furthermore, listen to your body and train accordingly.

So, for instance, if you’re experiencing knee pain, back off and assess what you’re doing.

In fact, stop running whenever you’re experiencing knee discomfort or pain.

To deal with the pain, opt for the PRICE method.

This consists of:

  1. Protecting the affected knee from further injury—for example, by using a support.
  2. Let the affected knee rest by avoiding high impact exercise for a few days.
  3. Ice the injured knee for 15 to 20 minutes, three to four times per day.
  4. Compress the affected knee by using a wrap, a splint, etc.
  5. Elevate the affected joint above heart level to reduce swelling.

If pain persists, seek medical help ASAP.

Dilly-dallying with knee pain will only make your case way more severe—and that’s not something you’d want to.

You are a smart runner, aren’t you?

Additional Resource -Your guide to jaw pain while running

How to Prevent Knee Pain When Running – The Conclusion

Running without hurtling your knees can be done if you follow the above guidelines. The rest is just detaisl.

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

Thank you for dropping by.

David D.

Unlock Your Perfect Running Frequency – How Often Should You Run

by
how many times to run in a week

When it comes to planning your running routine, one of the first crucial decisions to make is determining how often you should run each week.

However, as we’ll explore in this article, the answer to that question isn’t as straightforward as black and white.

Without further ado, here are the steps you need to take to determine how often you should be running.

The Main Factors to Consider

The exact mileage and time investment you’d need to devote to training will vary drastically depending on many factors.

These include:

  • Past experiences,
  • Present conditioning level, and
  • Future aspirations.

Here is how to make sense out of this.

Find your Goals

Running isn’t just about putting one foot in front of the other; it’s about knowing where you’re headed and how to get there. So, grab your running shoes and let’s get started!

Step 1: Define Your Running Goals

First things first, what’s your running ambition? Are you looking to shed those extra pounds, boost your overall health, or conquer a specific race with a jaw-dropping finish time? Your goals will be your guiding stars, so be crystal clear about what you want to achieve.

Here’s a glimpse of how your goals might steer your running journey:

  • Weight Loss Warrior: If you’re on a mission to shed pounds, your plan may involve running (or run/walking) around three times a week. I’ve got some good news – running is an excellent way to torch those calories and get your heart pumping!
  • Seasoned Runner: Now, if you’re a seasoned pro with miles of experience under your belt, you might find yourself lacing up those shoes five to six times a week. With your expertise, you’re ready to tackle new challenges and push your limits.

Step 2: Understand Your Uniqueness

Here’s the truth – there’s no one-size-fits-all answer to the question of how often you should run. It all depends on YOU. Your past experiences, your current fitness level, and your future dreams are all pieces of the puzzle.

Research studies like those from the American College of Sports Medicine have shown that tailored training programs are far more effective in helping individuals reach their goals. So, take a moment to understand what makes you unique.

Step 3: Embrace the Good News

Guess what? There’s a silver lining in this whole “how often should I run” conundrum. When you’re crystal clear about your running goals, you’re better equipped to build a training plan that’s a perfect fit for you.

Step 4: Dive into Your Running Goals

So, let’s have a heart-to-heart. What are your running goals? Are you determined to smash a specific time record? Is it all about boosting your health and well-being? Or perhaps you’re running for a deeply personal reason that’s close to your heart.

Now, with those goals firmly in your sights, let’s map out your journey.

Step 5: Assess Your Time

Life can be a whirlwind of commitments – family, work, school – you name it. To create a realistic plan, assess how much time you can dedicate to training each week. Be honest about your schedule, and remember, consistency is the name of the game.

Additional resource – How to walk 10,000 steps

How Often Should You Run When You’re a Complete Beginner

Alright, fellow newbie runner, we’re about to embark on an exciting journey! But before we lace up those running shoes, let’s figure out how often you should hit the pavement as a complete beginner.

Step 1: Start Gradually

First things first, experts recommend running two to three times per week when you’re just beginning your running adventure. Whether you’re taking your first steps as a runner or making a triumphant return after some time off, this approach is a winner.

Step 2: Why 2-3 Times a Week?

Now, you might wonder, why not run every single day? Well, there’s a method to this madness. Running two to three times a week allows your body to ease into the sport. It’s like introducing a new friend to your life – you need time to get to know each other.

Step 3: Build Stamina and Strength

Running a few times a week provides the magic potion for success. It gives you the precious time needed to boost your stamina, strengthen those muscles, and make friends with your connective tissues. Plus, it helps you establish that delightful habit of regular exercise.

Step 4: Approachable Training

Imagine running two to three times a week, with each run lasting just 20 to 30 minutes. It’s like taking small, manageable bites of a delicious dish. Perfect for the complete beginner! This approach makes training feel less intimidating and more achievable.

Step 5: Avoid Burnout and Injuries

Now, here’s a crucial tip: resist the urge to go all-out and aim for six days a week right from the start. Why? Because doing too much too soon can lead to burnout and increase the risk of injuries. Plus, let’s face it, our busy lives might not always allow for daily runs.

How Often Should You Run When You’re an Intermediate

Alright, you’ve conquered the beginner phase and are now firmly in the intermediate ranks. It’s time to level up your running routine! So, how often should you hit the pavement at this stage? Let’s break it down.

Step 1: Transition to Intermediate

If you’ve been consistently running for the past few months, congratulations – you’re an intermediate runner now! This is where the fun really begins.

Step 2: Aim for 4-5 Days a Week

As an intermediate runner, your target is to run four to five days a week. This increased frequency allows you to challenge yourself and make significant progress. It’s like turning up the volume on your running journey.

Step 3: Listen to Your Body

Here’s a golden rule: always listen to your body. While it’s great to aim for 4-5 days of running, it’s equally important to understand when your body needs a break. Be attentive to signs of fatigue, soreness, or any discomfort. Your body is your best coach – trust it!

Step 4: Gradual Volume Increase

As you transition into the intermediate level, remember to increase your weekly volume gradually. Don’t rush it. Slow and steady wins the race. This approach minimizes the risk of overuse injuries and burnout.

How to Progress?

So, you’ve been running consistently for a few months and are ready to take it to the next level. Progression is the name of the game. Let’s dive into how you can do that effectively.

Step 1: Gradual Progression

To progress from running three to four times a week to five times a week, it’s essential to take it step by step. Rushing can lead to burnout and injuries. Here’s a structured plan:

Step 2: Weeks 1-6

Continue running three times a week for 20 to 30 minutes each session.

Maintain an intensity of up to 60 to 70 percent of your maximum heart rate (MHR).

Step 3: Weeks 6-10

Stick to three weekly runs, but extend each run to 30 to 40 minutes.

Slightly increase the intensity, aiming for up to 65 to 75 percent of MHR.

Step 4: Weeks 10-13

Now it’s time to introduce a fourth running day.

Run for 30 to 45 minutes during these sessions.

Maintain an intensity of up to 70 percent of MHR.

Step 5: Weeks 13-16

You’re almost there! In this phase, embrace a five-day running schedule.

Keep each run between 25 to 40 minutes.

Maintain an intensity ranging from 65 to 75 percent of MHR.

Step 6: Listen to Your Body

Throughout this progression, always listen to your body. If you experience excessive fatigue, soreness, or any discomfort, don’t hesitate to adjust your plan. Rest and recovery are your allies.

The Exact Mileage

As soon as you figure out how often you should run per week, you’d want to determine your weekly volume—or how many miles to run every week.

As I have stated in my previous beginner runner posts, the ideal way to keep running while reducing the risk of injury is to run without obsessing over mileage.

In fact, during the first few months, forget about distance, pace, and all that sort.

Instead, focus on running for a specific length, 30 minutes, for instance, at a relaxed pace and without much huffing and puffing.

To get to that point, you’d need to train in a run/walk format in which you alternate between intervals of low-intensity running—or jogging—for 30 seconds and recovery walking breaks.

Once you get there, start to gradually increase mileage while following the 10 percent rule.

Here is an exemplary beginner’s running plan for the week

  • Monday – 30-minute easy run in the morning + 45 minutes of cross-training (weight lifting – optional)
  • Tuesday – Rest or 30 minutes of cross-training such as cycling, spinning, or swimming.
  • Wednesday – 45-minute run at a tempo pace
  • Thursday – 60 minutes of cross-training – Weightlifting.
  • Friday – 30-minute easy run in the morning + 30-minutes of cross-training in the evening (Yoga – optional)
  • Saturday – 50 to 60 minutes long run at a relaxed pace.
  • Sunday – Rest.

Additional resource – How to walk 10,000 steps

Should you Cross Train?

Cross-training isn’t just a buzzword; it’s a game-changer for runners. Whether you’re a newbie lacing up your sneakers or a seasoned road warrior, incorporating cross training into your routine can supercharge your running journey. Let’s dive into why it’s a must:

Boost Overall Conditioning

Variety is the spice of life, and it’s your best friend when you’re hitting the pavement. Cross training introduces different movements and challenges, enhancing your overall fitness. This well-rounded conditioning can elevate your running game, making you stronger and more resilient.

Injury Prevention

Repetitive motion can take a toll on your body. Cross training allows you to give specific running muscles a break while working on others. It reduces the risk of overuse injuries and keeps you in peak form. Remember, the best way to conquer injuries is to prevent them.

Build the Exercise Habit

Starting a new exercise routine can be daunting, but cross training can ease you in. It breaks the monotony and keeps your workouts fresh. This variety can make exercise a habit that sticks, setting you up for long-term success.

Well-Rounded Runner

Why settle for being a one-trick pony? Cross training transforms you into a well-rounded runner. You’ll have the strength, flexibility, and endurance to tackle any terrain and distance. It’s like having a Swiss Army knife in your running arsenal.

Ideal Cross-Training Options

The world of cross training is vast, offering something for everyone:

  • Brisk Walking: A low-impact exercise that complements running beautifully.
  • Spinning: Get your heart pumping on a stationary bike for a killer cardio workout.
  • Swimming: Dive into this full-body exercise that’s gentle on the joints.
  • Strength Training: Build muscle to power up your runs and protect against injury.
  • Yoga: Enhance flexibility, balance, and mental focus for peak performance.

Additional resource – Running Vs. Strength training

Do not Forget to Rest

Take enough rest between challenging workouts.

Ideally, take one day of full rest—meaning no running or cross—training allowed.

Just rest on your butt and count your blessings.

How Often Should You Run – The Conclusion

I hope today’s post gives you some clear answers to how often should you run per week.

The rest is just details.

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

Keep training hard.

David D

5 Interval Training Running Workouts for Speed

by
woman doing speedwork running session

Want to run faster? Interval training is one of the best ways to get there.

So, what exactly is interval running? It’s a workout where you alternate between short, intense bursts of speed and slower recovery phases, repeated multiple times within the same session.

From beginners to pros, I’ve watched athletes improve so much with interval training. High-Intensity Interval Training, or HIIT, has been around for years for many  reasons (more on this later)

In this post, I’ll share five of my go-to interval workouts guaranteed to help you build speed and endurance. These sessions include intervals, fartleks, tempo runs, and hill reps—essential speedwork that’ll make a noticeable difference in your running game.

Let’s dive a little deeper.

What Exactly Is Interval Training?

It’s a workout that alternates fast-paced segments with slower recovery periods, often done on a track, but you can adjust for any flat stretch of road.

Most interval sessions break down into two parts: first, there’s the “repeat,” which is the fast-paced segment where you aim for a specific speed over a set distance.

Repeats can be short, like 100 to 400 meters, or longer if you’re ready for more. After each fast effort, you get a chance to recover, which can last anywhere from 30 to 60 seconds, or you can match the recovery to the distance you just ran.

Adding a few speed workouts each week really boosts your running performance, and make it easier to keep up with the competition during your next race (if that’s one of your goals).

There are a few things to keep in mind when planning speed workouts. These include (but not limited to) interval length, the number of reps, the speed, training pace, and how often you do them.

Classic examples of speedwork training include interval workouts, tempo runs, and fartlek sessions.

How to Warm Up the Right Way

Before diving into intervals, warming up is non-negotiable! I can’t tell you how often I’ve felt sluggish during a workout because I didn’t warm up properly.

A proper warm-up gets your blood flowing, warms up your muscles, and gets you mentally ready to go. Skip this step, and you’re inviting injury or fatigue.

Here’s how I recommend warming up:

  • Begin with an easy 5-10 minute jog.
  • Follow that with some dynamic stretches and mobility drills. My go-to’s are quad tugs, butt kicks, high knees, lunges, and inchworms.
  • After that, throw in a few speed drills like strides—these are short accelerations (20 to 30 seconds) where you run at near-max effort. Aim for four to six strides to get your body primed for the hard work ahead.

You should also try the Myrtle routine as a warm-up option.

How I Got Started with Interval Training

When I first tried intervals, I started small. I wasn’t about to dive head-first into 800m repeats without knowing what I was doing.

New to intervals? Here’s a simple one to start with:

  • Run for 200 meters at a quick pace (something a bit faster than your 5K speed).
  • Follow that with 200 meters of easy jogging to recover.
  • Repeat this six to eight times.

I remember my first interval session—it was tough, but the feeling of accomplishment afterward? Worth it.

The best part? It’ll get easier, and you’ll see progress faster than you think

What’s the Right Speed?

Interval training is all about intensity. Most intervals are done at 85-98% of your max heart rate, depending on your fitness level.

Aim to run slightly faster than your 5K race pace for shorter intervals, with longer recovery periods (usually double the time of your fast segments). Run at your 5K pace for longer intervals with equal or slightly shorter recovery breaks.

The Basic Interval Run

If you’re new to intervals, don’t worry; this is the perfect place to start. This basic interval workout is a great way to start with speedwork.

Complete five 800-meter repeats, with a 400-meter jog in between each one. Or, you can try eight 400-meter repeats, with a 200-meter recovery jog. It’s about building that balance between pushing hard and catching your breath.

If you’re new to intervals, start with only 3-4 repeats per session. As you get stronger, you can increase the intensity and number of intervals. Consistency is more important than pushing too hard too soon

Fartlek Fun

One of my favorite speedwork styles is the Fartlek workout (it means “speed play” in Swedish).

It’s one of my favorites because of how flexible it is. There’s no rigid structure; you can change your pace however you want. You pick landmarks—a tree or a streetlight—and sprint to them. Then jog to recover.

It’s more relaxed than structured intervals and less intense, but you’re still getting a great workout.

I’ve done fartlek runs where I simply sped up to catch the next tree or mailbox, then slowed down to recover. The beauty here is that it strengthens your aerobic and anaerobic systems, making you a stronger runner overall.

The key to a good fartlek session is to start with a warm-up, around 10 to 15 minutes of easy jogging.

Once you’re warmed up, pick an object ahead, like a lamppost or a tree, and run toward it at a fast pace.

Once you reach it, jog slowly to recover, pick your next target and go again.

The flexibility here is why I love it—you can make it as hard or as easy as you need based on how you feel that day.

The Treadmill Interval Routine

Short on time? Try this treadmill workout—it’s quick but effective

Trust me, you can make those 25 minutes count. One of my go-to routines involves alternating between high-intensity bursts and lighter recovery phases, while adjusting the incline to challenge your body.

Start with a 5-minute warm-up at an easy pace. After that, bump up your speed to something challenging—around 9 mph or faster—and hold it for one minute. It’ll take about 10-15 seconds for the treadmill to reach the pace, so stay patient.

After each fast burst, recover for a minute.

Add a 4.0 incline to mimic those outdoor hill conditions to increase the intensity. Do this for about 15 minutes, alternating between your fast segments and recovery. Finish with a 5-minute cool-down. It’s a quick session, but it gets the job done.

Hill Repeats

Hill workouts  can be tough, but the benefits are real.

I like to think of hills as speedwork in disguise. You’re not necessarily sprinting at top speed, but the effort you’re putting in gives you similar gains.

Running uphill forces you to engage all the key muscles needed for proper running form—like lifting your knees and swinging your arms.

Here’s how to do it.

Find a hill that’s at least 100 yards long. Ideally, it shouldn’t be too steep, just enough to give you a challenge.

When I plan my hill workouts, I aim for a hill that takes me about 30 seconds to a minute to climb at 90% effort.

If you’re in a flat area, no worries—find a bridge or a highway overpass to use.

After a solid warm-up, hit the hill with about 5K effort (remember, this is effort, not speed).

Once you reach the top, walk or jog back down to recover, then repeat.

As you progress, you can increase the number of intervals, the incline, or even the speed of your efforts.

The 100m Dashes

Hit the track to feel (and run) like a pro sprinter. But be careful. Do this only after interval workouts and fartleks have become a part of your routine.

Before you go full speed, warm up with a 10-minute jog, then perform six to eight strides to get your muscles fired up and ready to do some intense work.

Next, perform eight to ten 100m fast bursts. Your first interval should include 40 meters at maximum speed.

To recover, walk or jog for half the duration of the faster interval before jumping onto the next one.

Aim for 95 to 99 percent of single max effort. So, for instance, if your 100-m max effort is 18 seconds, then the slowest you drop to 20 seconds.

As you get used to track training, increase the volume of reps and lengthen reps to 200 meters, sprinting nearly the entire time at top speed.

Frequently Asked Questions About Interval Training

I know that you have more one question about interval training. Let me address some of them.

How often should I do interval training?

For most runners, incorporating interval training 1-2 times per week is ideal. This frequency allows you to push your limits and improve your speed without compromising recovery. Make sure to balance these workouts with easy runs and rest days to avoid overtraining and reduce the risk of injury.

What should I eat before an interval workout?

To fuel your body for interval training, aim for a light snack that includes both carbohydrates and protein about 30-60 minutes prior to your workout. Good options include:

  • A banana with a small amount of peanut butter
  • Greek yogurt with honey and a sprinkle of granola
  • A slice of whole-grain toast with avocado

These foods provide the necessary energy for your workout and help improve your performance.

How long should each interval last?

The duration of your intervals can vary depending on your fitness level and goals. Generally:

  • Short intervals (e.g., 30 seconds to 1 minute) are great for building speed.
  • Longer intervals (e.g., 2 to 5 minutes) can help improve your endurance.

Experiment with different durations to find what works best for you!

What should I do after an interval workout?

After completing your intervals, it’s important to cool down properly. Spend 5-10 minutes walking or jogging at a slow pace to gradually lower your heart rate. Follow this with static stretching to enhance flexibility and aid recovery. Hydrating and refueling with a balanced meal or snack afterward will also help your body recover effectively.

Join the Conversation!

I’d love to hear from you!

Have you tried incorporating interval training into your running routine?

What strategies have worked for you, or what challenges have you faced?

Sharing your experiences can inspire and motivate fellow runners who are navigating their own training journeys.

Feel free to share your thoughts, ask questions, or provide tips that have helped you along the way in the comments section below. Your insights matter, and engaging with our community not only enriches your own running experience but also supports others looking to improve their performance.

Let’s build a strong running community together—your voice is important, and we’re excited to hear from you!

Conquer Winter Runs: A Runner’s Guide to Breathing Better in the Cold

by
How to Breathe When Running in the Cold

Winter running is no easy feat, especially for runners who have breathing problems during cold weather.

In fact, most runners—except for the lucky ones living in moderate climate regions—often experience issues such as a runny nose, restricted breathing, burning lungs, and a dry throat when braving the cold.

For these reasons (and some), many shy away from winter running.

But, that’s no excuse to stop running altogether.

Here are the guidelines you need to keep the cold air from taking your breath away.

By implementing the following tips, you’ll be able to breathe better throughout your outdoor winter workouts.

But before we do that, let’s first look at what happens to your body when exercising outdoors in the cold.

The Difficulty Of Running in Winter

There’s a common belief that running in cold weather can do more harm than good.

Some beginner runners even worry that breathing the cold air will freeze their lungs and lead to immediate disaster.

But here’s the reality: the fear of frozen lungs is somewhat exaggerated. Running in sub-freezing temperatures might be uncomfortable, but it’s not typically dangerous. Severe lung damage due to cold air is only a concern in extreme subfreezing conditions.

In such conditions, which generally occur at temperatures below 4°F (-15°C), outdoor exercise is not advisable. This is because your body may struggle to sufficiently warm the air before it reaches your lungs, among other potential issues that can arise.

However, it’s worth noting that the chances of you running in such extreme freezing conditions are quite slim—unless you happen to live in an exceptionally cold region. So, while running in winter may be a bit uncomfortable at times, it’s generally safe.

The Process of Air “Warm-ups”

Your body’s pulmonary system is pretty impressive when it comes to dealing with cold air. Here’s how it works

When you inhale cold air, whether during exercise or just going about your day in chilly weather, your body’s respiratory system springs into action. Your nose, mouth, throat, and the cells lining your windpipe, or trachea, all play a crucial role in warming up the incoming air.

By the time that cold air travels from your nose or mouth down to the bottom of your trachea, it’s already been warmed significantly and is close to your body’s internal temperature. Your body works diligently to make sure the air you breathe is comfortable for your lungs.

On the exhale, regardless of the temperature and humidity of the surrounding air, you breathe out air that is close to your body temperature. This natural process ensures that your lungs are exposed to air that won’t shock or harm them, even in cold conditions.

How to Breathe While Running in The Cold

Although research shows that exercising in the cold won’t do permanent damage to your lungs—running in the winter is no walk in the park.

That said, before you start thinking about skipping outdoor running altogether, know that the downsides are manageable and are by no means a valid excuse to skip your training.

Without further ado, here is how to breathe right when running in the winter.

Additional resource – Your guide to Runners cough

Use A bandana, Scarf, or Balaclava

Chilly weather and frosty air can really take a toll on your run, especially if it leaves your lungs burning or triggers some serious coughing fits. But fret not, fellow runners, there’s a simple solution: wrap up with a moisture-wicking neck warmer, scarf, or trusty bandana.

Why is this gear so darn helpful, you ask?

Well, picture this: as you venture out into the icy abyss, your bandana or scarf becomes your trusty sidekick, shielding your precious lungs from the frigid air. It’s like a warm, cozy hug for your respiratory system.

But it doesn’t stop there. These nifty accessories do more than just block the chill. They’re like lung superheroes, swooping in to humidify the cold, dry air you inhale and recycle the moisture from your exhales. The result? The air you breathe is not only warmer but also easier on your lungs.

Now, when your lungs feeling extremely cold, consider the merino wool balaclava. This bad boy covers your mouth, nose, ears, and head, providing you with full insulation. It’s not just about staying warm; it’s also your shield against frostbite on those rosy cheeks and kissable lips.

Okay, let’s address the elephant in the room. Sure, you might resemble a mysterious bank robber out of a movie, but hey, you’ll be toasty warm, comfortable, and definitely not hacking up a lung.

And here’s the best part – there’s a whole world of neck-warmers, bandanas, scarfs, and balaclavas out there, sporting designs to match your personal preferences. You can protect your health, stay stylish, and conquer the winter run – all in one fell swoop. So, go ahead, embrace the cold, and keep those lungs happy.

Inhale Through the Nose & Exhale Through the Mouth

When it comes to the art of breathing while running, I’ve usually recommended taking in those sweet lungfuls of air through both your nose and mouth. But hold onto your hats because cooler temperatures might call for a different approach.

In fact, when you’re out there braving the cold, consider this: inhaling solely through your nose could be the winning strategy.

Here’s the scoop on why it works. Breathing in through your nose can actually do a fantastic job of warming up and humidifying the icy air. You see, as that frigid air embarks on its journey to your lungs, it’s got quite a distance to cover. And that’s a good thing. It gives it more time to get toasty and moist as it winds its way through your nasal passages and those nifty little cells lining your windpipe.

Nasal breathing isn’t just about heating things up; it’s a master of maintaining your body temperature too.

Now, here’s the catch – it won’t let you inhale as much oxygen as the mouth can manage. This becomes especially apparent when you crank up the intensity of your run, like when you’re tackling those grueling intervals or conquering hill reps.

So, here’s the game plan for those frosty days. If you find yourself in the midst of an extreme cold snap, consider dialing down the intensity a notch. This will help you avoid those desperate gasps for air. Keep your workouts cruising along at a conversational pace. And when the conditions are just right, and the breathing feels easy, then, my friend, you can crank up the intensity to your heart’s content.

Are You Asthmatic?

Feeling like you’ve tried everything but still finding yourself gasping for breath in the chilly air? Well, it might be time to consider whether you’re dealing with asthma or another pulmonary issue.

You see, when you inhale that dry, icy air, it can be a real irritant to your throat. It might even lead to inflammation and damage, triggering an asthmatic response.

If this sounds like your situation, it’s crucial to consult with your doctor for a thorough check-up. They’ll be able to determine if asthma is the culprit, and, if so, they can prescribe medication and maybe even an inhaler to help you out.

But asthma isn’t the only condition that can put a damper on your cold-weather runs. Here are a few others you should be aware of:

  • Cardiovascular Disease: If you’re dealing with heart issues, it’s best to avoid running in the cold. The extreme temperatures can strain your heart and potentially worsen your condition.
  • Exercise-Induced Bronchitis: This nasty condition can rear its ugly head when you work out in chilly weather. It’s characterized by chest tightness, coughing, and wheezing. Not fun, right?
  • Raynaud’s Disease: This one messes with your blood circulation, leading to numbness and pain in certain parts of your body. Running in the cold can make these symptoms even worse.

So, if any of these health issues sound familiar, it’s time to think twice about those frosty jogs and consider alternative indoor workouts instead.

A Better Alternative

It’s all about making the right choice for your comfort and well-being, my fellow runner!

When you’re standing there, all bundled up, contemplating a chilly run, just remember: you have options! If the cold weather isn’t vibing with you, it’s totally okay to skip that run and live to hit the pavement another day.

Consider shifting your workout indoors to the cozy gym. You don’t have to be a running martyr!

Treadmills, as much as they might get a bad rap from some runners, are actually fantastic machines. They’re like your trusty sidekick for year-round, consistent training. Who wouldn’t want that, right?

So, remember, it’s not about battling the elements; it’s about making smart choices for your fitness journey. Whether you’re out conquering the cold or rocking it indoors on the treadmill, you’re still making strides toward your goals. Keep it up!

The 10 Causes of Hip Pain From Running

by
hip Pain From Running

Hip pain from running? You’re definitely not alone, and I’ve got some insights to help you manage it.

I know how frustrating it can be when hip pain holds you back.

I’ve been there myself, struggling through morning runs, feeling like my hips just wouldn’t cooperate.

But here’s the good news: we can work through it together and get you back to enjoying those miles.

I’ll share the main causes and treatments for hip pain, plus some personal tips that have helped me and my runners.

Let’s get to it.

10 Causes of Hip Pain From Running

Your hip is a powerful ball-and-socket joint linking the thigh bone to the pelvis.

It’s key for balance, power, and flexibility while running. But when things go wrong, that same joint can become a common source of pain for runners.

Pinpointing hip pain can be tricky—it often comes from a combination of factors.

It could be from the joint itself or the muscles around it, and the pain may appear in different areas—front (groin), back (buttocks), or outside (hip joint).

Let’s break down the most common causes.

Inflammation of the Bursae

If you feel pain on the outside of your hip, it might be trochanteric bursitis. This condition is caused by inflammation of the bursae—small sacs of fluid that cushion your joints. With each stride, the bursa in your hip can get irritated, causing a dull ache or burning along the hip’s side.

This research highlights that hip bursitis is common among athletes who engage in repetitive hip movements. Regular stretching and foam rolling can help reduce irritation in this area. 

Solution:

Rest, ice, and anti-inflammatory medications can help. Reduce your mileage by 30-50% and avoid hills, which can worsen the pain. Stretching your IT band and hamstrings also helps relieve the strain. If the bursitis is more severe, a doctor may suggest physical therapy or, in rare cases, surgery.

Check the following links for more options:

Muscle Imbalances

Weakness or tightness in the muscles around your hip—like the hip flexors, glutes, or core—can cause muscle imbalances that lead to hip pain. If one group of muscles is weaker than its opposing group, the imbalance can cause misalignment and strain.

Solution:

Strength training is your best defense. Focus on exercises that target all major muscle groups, including squats, lunges, deadlifts, and bridges. Balance exercises, like single-leg squats, are especially useful for runners. If the pain persists, a physical therapist can prescribe specific exercises to correct the imbalance.

Bad Running Form

Bad form is a major contributor to hip pain. Overstriding, leaning too far forward, or improper foot strike can throw your hips out of alignment and lead to wear and tear over time.

Solution:

It’s simple: fix your running form. Here are a few tips:

  • Run tall with a slight forward lean.
  • Keep your body relaxed from head to toe.
  • Keep your core tight and back flat the entire time.
  • Avoid overstriding by improving your running cadence and taking (relatively) shorter steps.
  • Keep your head level, shoulder loose, and arms bent at a 90-degree angle.

Stress Fractures

A stress fracture in the femur can manifest as throbbing or sharp pain deep in the hip or groin. This condition is caused by repetitive impact, especially if you run on hard surfaces or increase your mileage too quickly. Stress fractures are serious and can worsen if ignored.

Solution:

Stop running and see a doctor. Stress fractures require rest—usually six to eight weeks of no running. Cross-train with low-impact activities like swimming or cycling (if your doctor clears it). Once healed, ease back into running on softer surfaces.

Here are some useful links:

Hip, Thigh or Hamstring Muscle Injury-Tear

 Injuries to muscles like the hip flexors, glutes, or hamstrings are common among runners and can cause hip pain. A hip flexor strain may cause pain where your thigh meets your hip, while a hamstring injury may result in pain at the top of the thigh or lower buttock.

A study in the Journal of Strength and Conditioning Research found that weak or tight hip flexors are a common cause of hip pain in athletes, often due to repetitive strain. Dynamic stretching and strengthening can help reduce the risk of hip flexor strain. 

Solution:

Follow the RICE protocol—Rest, Ice, Compression, and Elevation. Avoid putting weight on the injured hip for the first few days, and incorporate regular stretching and strengthening exercises for your hip and leg muscles.

Cartilage Tear

The piriformis muscle, located in the buttocks, can compress the sciatic nerve and cause pain in the hip and leg. Piriformis syndrome often feels like a deep ache in the buttocks or shooting pain down the leg.

Solution:

Again, stop running for a few days. Depending on the severity of the tear, your choice of treatment largely depends on the condition.

In case symptoms didn’t improve, then see a doctor immediately.

Some may recover with simple treatments in a few weeks, whereas serious cases require arthroscopic surgery to repair or remove the torn labrum and clear out a fragment from the joint.

Iliotibial Band Syndrome

If you experience sharp pain on the outside of your knee and/or hip region, you could have iliotibial band syndrome (ITBS). This is especially the case if you tend to run on paved roads or track all season.

ITBS is an inflammation or irritation of the iliotibial band, which is a tough tendon that runs down the outside of the thigh from the hip to the knee, connecting the hip to the shin bone.

According to a research, IT band syndrome is one of the most common overuse injuries in runners. Strengthening the glutes and hip stabilizers can help prevent excessive strain on the IT band.

The Solution

Limit your running by 30 to 50 percent or stop altogether if pain interferes with your gait.

Also, strengthen your glutes and hip muscles and correct any muscle imbalances.

Other measures include:

  • Changing your running routes
  • Avoid running on roads that slope laterally
  • Alternating direction on the track
  • Replacing your running shoes
  • Stretching your IT band, hamstrings, and glutes

For the full guide on how to deal with ITBS, check my post here.

Avascular Necrosis

Avascular necrosis (AVN) occurs when the blood supply to the femoral head is reduced, causing bone tissue to die. This condition can lead to tiny fractures and eventual collapse of the hip joint. While rare, it’s a serious condition that requires medical attention.

Solution:

If you’re diagnosed with AVN, treatment will depend on the severity. It could involve medications, rest, or surgery. Avoid weight-bearing activities like running until your doctor gives you the green light to resume activity.

Check this post for an in-depth overview of how to slow and stop the progression of avascular necrosis.

Here are more useful links:

Running on Cambered roads

Running on roads that slope to one side, known as cambered roads, can create misalignment in your hips because one leg has to reach further than the other. This repetitive motion can lead to hip pain over time.

Solution:

Try running on flat surfaces like tracks or trails. If you must run on roads, switch sides regularly to balance out the impact on your hips. Adding hip-strengthening exercises to your routine can also help prevent imbalances caused by cambered surfaces.

Serious Cases of Hip Pain

If your hip pain doesn’t improve with rest and stretching, it’s time to consult a doctor or sports specialist.

Hip pain that persists could be a sign of a more serious condition, like a stress fracture or cartilage tear, that requires professional treatment.

Other conditions that can cause pain in the hip joint and the surrounding tissues include:

  • Femoral acetabular impingement
  • Sciatica
  • Piriformis syndrome
  • Groin pulls or tears
  • Snapping Hip Syndrome
  • Hip tendonitis
  • Septic Arthritis
  • Hernias
  • Osteoarthritis
  • Slipped Capital Femoral Epiphysis
  • Meralgia Parasthetica

Here are more resources to check out:

Identify and Track Your Hip Pain Symptoms

When it comes to managing hip pain, keeping track of your symptoms is key. A running log can help you spot patterns and figure out what might be triggering your discomfort.

After each run, take a few minutes to jot down the details of your workout and any hip pain you experienced. Here’s what to include:

  • Date and Time: Note when you ran, especially if you notice pain more in the morning or after a long day.
  • Distance and Duration: Log how far and how long you ran. Hip pain might show up more on longer runs, so this info is helpful for spotting trends.
  • Terrain and Elevation: Did you run on trails, roads, or a treadmill? Track the type of surface and any inclines or uneven ground, as these can contribute to hip pain.
  • Intensity and Pace: Record your pace and effort level. Faster paces or harder efforts can sometimes strain the hips more than easy runs.

So what’s next?

Look for patterns in your log. For example, if your hip pain flares up after longer runs on trails, the uneven surface might be a factor. Or, if pain sets in after intervals or speed work, it could indicate a need for more hip stabilization exercises.

By identifying these trends, you’ll have a clearer idea of what’s causing your pain, making it easier to adjust your training plan and avoid future discomfort.

Hip Pain From Running Infographic

Conclusion

Hip pain can be frustrating, but with the right approach, you can manage it and get back to running.

Focus on proper form, strength training, and paying attention to your body’s signals.

If hip pain does appear, don’t push through it—take the necessary steps to recover, and you’ll be back on the road stronger than ever.

Got questions or need advice? Drop a comment below—I’m here to help!

The Beginner’s Guide To The Ketogenic Diet

by
guide to the ketogenic diet

A lot of people suffer from various health problems, such as obesity and diabetes, and the primary culprit is, often than not, the food they eat.

In fact, nutrition has a significant impact on your overall health, period.

As a result, if you eat lots of junk food, then you’ll, eventually, gain weight, become prone to cellular issues, and face a host of trouble.

And you don’t want that.

Enter the Keto Diet

The ketogenic diet is gathering steam like no other diet, and for good reasons.

This nutrition plan has helped lots of people shed weight, improve productivity, get healthier, and so much more.

In today’s post, I’ll explain what the ketogenic diet is, what to eat, what to avoid,  and the best way to get started.

So, are you excited?

Then here we go.

The Beginner’s Guide To The Ketogenic Diet

So, what is the keto diet and why is it taking the world by storm?

Also known as low-carb, high–fat (LCHF), the ketogenic diet is a high-fat, moderate protein, low-carb nutrition plan.

By severely limiting carb intake—usually less than 25 net grams per day—the keto diet forces your body into ketosis, which is the purpose of LHCF.

So, what’s ketosis?

Ketosis is, basically, a metabolic state in which the body heavily relies on fat for energy instead of sugar/glycogen.

Chemically, while in ketosis, your body produces ketones by breaking down fat in the liver, then transforming them into energy instead of relying on carbohydrates to generate fuel for everyday function.

In other words, going keto forces your body to burn fat instead of carbohydrates.

You’re Not Starving Yourself

Just don’t get me wrong.

You don’t enter ketosis by starving your body of calories, but you do so by severely reducing carb intake and replacing it with plenty of dietary fats, and a moderate amount of proteins.

When you eat fewer carbs, glucose levels, go down, which lowers insulin levels.

This triggers the production of ketones that do not rely on insulin to get into and fuel the body’s cells.

ketogenic diet foods

Types of Keto Diets

Since people are different and have different needs and goals, there is also a wide range of keto diets to choose from.

Here are the main ones.

The Standard Ketogenic Diet

Or SKD.

This is the most common keto diet that many dieters are familiar with.

The Standard Ketogenic Diet is simple and very effective, especially when it comes to weight loss.

It focuses on:

  • High intake of healthy dietary fats—70 to 80 percent of total calories,
  • Moderate protein—20 to 25 percent—and,
  • Minimal carbohydrates—5 to 10 percent.

This diet is ideal for recreational runners, fitness enthusiasts, or people looking to lose a lot of weight as soon as possible.

The Cyclical Ketogenic Diet

Or CKD.

This approach consists of cycling between a typical ketogenic diet, followed by a carb-loading period.

During CKD, you, in essence, you cycle between:

(1) Days of keto dieting during which you consume less than 40 grams of carbs— and

(2) Days of carb-loading during which you consume 400 to 500 grams of carbs to help resupply glycogen stores for prolonged or intense exercise.

This phase may last for 24 to 48 hours.

This keto variation is often recommended for serious athletes and bodybuilders.

So, it might not be suitable for everyone.

The Targeted Ketogenic Diet

During the TKT variation, you go keto most of the day, but then consume the total allocated amount of carbohydrates in one sitting, 60 to 90 minutes before a workout.

The targeted ketogenic diet is a compromise between the classic ketogenic diet and a cyclical ketogenic diet, meaning that you can still provide your body with carbs for intense training, but not step out of ketosis.

The purpose of this is to utilize the fuel provided by carbohydrates effectively before it kicks you out of ketosis.

As a general rule, make sure to become keto-adapted first by following a strict ketogenic diet for at least six to eight weeks, before opting for TKD.

This ensures that you don’t throw yourself completely out of ketosis during the first few weeks.

During the loading window, opt for carbs that are easily digestible with a high glycemic index.

Then, post workout, up your protein intake to assist with muscle recovery, then consume nothing but keto foods.

TKD is most suitable for beginner or intermediate fitness runners or for those who cannot be on a cyclical keto diet for personal reasons.

You Decide

So which one should you follow?

The answer depends on you.

Your own needs and fitness goals should dictate which approach to follow.

But, in general, the standard diet is the way to go—especially if you’re a complete beginner and want to become keto-adapted as soon as possible.

Additional resource – Keto marathon training

Benefits of Ketogenic Eating

Once you get on the keto path, you’ll realize that it’s more than just another trendy eating plan.

In fact, ketogenic eating is a healthy lifestyle approach that offers a host of benefits.

Here are a few.

  1. Keto Aids in Weight loss

One of the main perks of the keto diet is the weight loss effect.

Research has found that people who go on low carb diets shed weight faster than those on low-fat diets, even the low-diet group is actively restricting calories.

According to a study published in the British Journal of Nutrition, subjects following a keto diet were able to achieve better long term bodyweight management when compared to their peers who opted for a conventional low-fat diet.

According to another research, low carb diets were specifically effectively for up to six months, compared to a standard weight loss diet.

  1. Increased Energy Levels

It’s quite common during the first few days on the keto diet to go through the keto flu.

This is a short period in which you experience fatigue, headaches, nausea, confusion, and other unwanted symptoms.

These are the telling signs that your body is making the shift from burning carbs (glucose) for energy to burning ketones (fat)—a process known as ketosis.

Think of it as a rite of passage to the keto world.

This transition phase can leave you feeling depleted for a few days—up to a week, but once you become keto-adapted, you may experience a sharp increase in energy and endurance.

There are many reasons, as explained by keto experts following a ketogenic diet.

Some of these include:

  • Reduced inflammation
  • More ATP per molecule of ketone Vs. Glucose
  • Steady blood sugar levels upregulation of mitochondrial biogenesis.

  1. Keto Reduces Appetite

Most of the dreadful hunger pangs are caused by chronic blood sugar instability.

This what could be blamed for the sudden urge to eat and reach for unhealthy food.

To control your cravings, you’d need to regulate your blood sugar levels.

That’s where the keto diet comes in handy.

Getting into ketosis, then maintaining for an extended period, helps regulate blood sugar, drastically reduces cravings, and provides the brain and tissues with stable energy.

Research had regularly revealed that when subjects avoided carbohydrates and eat more fat and protein, they end up consuming far fewer calories.

Another study published in the American Journal of Clinical Nutrition revealed that high fat, low carb diet were more effective at managing hunger than diets with a greater percentage of carbohydrates.

Further study suggests that high-fat low carb eating may suppress hunger hormones more effectively than standard weight-loss regimes.

Additional resource – Best supplements for runners

  1. Increased Levels of Good HDL Cholesterol

Despite being high in fats, the ketogenic diet is unlikely to negatively impact your cholesterol levels.

The reverse happens.

Eating this way may cut the risk of heart disease markers, such as triglycerides and cholesterol.

Research shows that one of the best ways to increase the good HDL level is to consume fat—and the keto diet is roughly 70 to 85 fat.

When you’re applying the keto diet in a healthy way—as in focusing on healthy sources fats, avocadoes instead of pork rinks for instance—you may improve your heart health by reducing cholesterol.

A one-year study found that 22 of 26 cardiovascular risk factors drastically improved with a keto diet.

The subjects reported a reduction of their fasting triglyceride by 24 percent and an 18 percent boost in good HDL cholesterol and drastic reductions in both systolic and diastolic blood pressure.

Another research found that HDL cholesterol—the good one—drastically improved in those following the keto diet while the bad one—the LDL significantly plunged.

  1. Good For Metabolic Syndrome

There is plenty of studies—roughly more than 160 research paper currently on PubMed with the words “ketogenic” “ketosis,” or “diabetes” in the title alone.

A 10-week study found that high fat and low diet can help diabetic subjects maintain a healthy blood glucose level range.

This research assessed 232 obese patients with type II diabetes.

The result: 36 percent of the subjects no longer needed insulin therapy, with over 50 percent drastically lowering their dose.

Research has found a strong link between the metabolic syndrome and increased risk for diabetes and heart disease.

This condition is a mix of symptoms that include:

  • Increased blood pressure
  • Abdominal obesity
  • High triglycerides
  • Low good HDL cholesterol levels

In other words, eating a diet rich in fat and void of carbohydrates, contrary to classic thinking, is actually what might help you reverse cardiovascular diseases symptoms

The keto diet is, again, works very well for treating and alleviating all of these symptoms, research shows.

What’s more?

A body of recent research has looked into the effect of the keto diet on obesity and found that it works very well for not only losing fat but also sparing muscle mass.

  1. Stable Insulin Levels

The high-fat, low carb diet may be very beneficial for people with type II diabetes, which affects hundreds of millions worldwide, especially in the industrialized world.

Why?

When you reduce your intake of carb-rich and high processed food, you’ll be better able to manage your blood sugar levels by eliminating—or significantly reducing—large spikes in your blood sugar, reducing the need for insulin.

Research shows that diabetic patients who get on the low carb path may need to cut their insulin dosage by up 50 percent almost immediately.

In a study, 95 percent of subjects with type II diabetes have significantly reduced or eliminated their glucose-lowering medication within six months.

What’s more?

According to a review published in the European Journal of Clinical Nutrition, XX number of studies proved that a ketogenic diet could drastically improve insulin sensitivity for those with type II diabetes.

Yet be careful.

If you’re already taking blood sugar meds, consult with your doctors before making changes to your carb intake—as your dosage may need to be adjusted to prevent hypoglycemia.

Foods rich in healthy fats for balanced nutrition: raw egg yolk in fresh cut half avocado on gray stone background.

Additional resource – How to combine keto and running

  1. Helpful for Many Brain Disorders

Did you know that the ketogenic diet was first used way back in the 1920s to treat children with epilepsy?

This is something I learned about a few months ago in a Joe Rogan podcast. And I instantly became fascinated with the applications of the keto diet for treating brain disorders.

In research, over 50 percent of the children on the low-carb, high-fat regime had lowered the number of their seizure by up to 50 percent while 16 percent of the participant became seizure-free.

Some research goes as far as to claim that the ketogenic diet provides neuroprotective benefits.

These may help reduce the risks for conditions like Alzheimer’s Parkinson.

How come?

The theory is, drastically reducing glucose levels by opting for high fat and very strict carb diet forces body to produce ketone bodies for fuel.

This shift may help treat and reverse neurological disorders and cognitive issues, such as Alzheimer’s symptoms, epilepsy, and anxiety.

  1. Lowered Blood Pressure

Hypertension, or elevated blood pressure, is a significant risk factor for a host of diseases, such as stroke, heart disease, and kidney failure—the list goes on.

Here’s the good news.

A growing body of research over the past few years shows that eating low-carb diets has a huge positive impact on blood pressure, which could cut your risk of these conditions and help you live a longer, healthier life.

  1. You’ll Sleep Better

Your sleep quality will take a massive hit during the first few days on the ketogenic diet.

That’s typical during the adjustment period—when you reduce your carb intake to no more than 20 net gram per day.

But once your body gets adjusted, you’ll find yourself experiencing more alertness during the day and sleep deeper at night.

Research published in the journal Nutrients revealed hat following a low-carb calorie diet drastically reduce daytime sleepiness in a group of obese participants.

During this phase, you may experience insomnia and a bunch of other issues, but once you go over this initial bump, your sleep quality will improve.

You’ll sleep much deeper and much sounder, and feel more rested and energized when you wake up.

To Conclude

I can go on and on.

For more on that, here are a few sources.

Link 1

Link 2

Link 3

Link 4

Link 5

Who Shouldn’t Be on A Keto Diet?

As with any drastic change in dietary habits, there are a few safety issues you need to be mindful of if you’re serious about making it down the ketogenic path.

So, if one of the following cases applies to you, then be extra careful.

  • People on hypo-causing meds such as Insulin, Sulphonylureas, and Glinides
  • People on medications such as high blood pressure.
  • Breastfeeding women
  • People with gallbladder diseases
  • People who have had bariatric surgery
  • Etc.

Also, be sure to discuss with a doctor or a certified nutritionist any significant changes in your eating habits before making it, especially when it comes to super carb-restricted ketogenic diets.

keto foods plan

 

One Week Sample

Here how a week of eating looks like on the ketogenic diet.

Monday

  • Breakfast:Eggs, bacon, and tomatoes cooked in coconut oil
  • Lunch:Burger with cheddar cheese, guacamole, and nuts.
  • Dinner:Salmon, egg, and mushroom cooked in coconut oil.

Tuesday

  • Breakfast:Egg, basil, avocado, and cheddar cheese omelet.
  • Lunch:Chicken salad with olive oil and avocado.
  • Dinner:Mackerel with asparagus and spinach cooked in butter.

Wednesday

  • Breakfast: Omelet with peppers, broccoli, salsa, and spices.
  • Lunch:Shrimp salad with feta cheese and olive oil.
  • Dinner: Romaine lettuce with low-carb, high-fat dressing

Thursday

  • Breakfast:Cheese omelet with vegetables and avocados.
  • Lunch:Ham and cheese slices with almonds.
  • Dinner:Salad greens with high-fat dressing

Friday

  • Breakfast:Fried eggs with mushrooms and onions.
  • Lunch: Shrimp salad with feta cheese and olive oil.
  • Dinner:Low Carb Salmon Patties

Saturday

  • Breakfast:Eggs, bacon, and tomatoes.
  • Lunch:Four ounces of baked fish with butter sauce
  • Dinner:Steak and eggs with vegetables.

Sunday

  • Breakfast:Coffee with heavy crème
  • Lunch:Burger with cheddar cheese, guacamole, and nuts.
  • Dinner:Three cups shredded cabbage sautéed in butter and onions

Healthy Ketogenic Snacks

In case hunger strikes before one of the main meals, keep it at bay with any of the following options.

  • Cheese with olives
  • Two hard-boiled eggs
  • Strawberries and cream
  • A handful of almonds and nuts.
  • One avocado with pepper and salt
  • Green bean fries
  • Kale chips
  • String cheese
  • Jerky
  • Celery filled with cream cheese
  • Lettuce or cucumber smeared with peanut butter
  • Radishes smeared with butter

Conclusion

So, should you give the ketogenic diet a try?

I hate to sound like a broken record, but it’s really up to. It depends on you.

So you decided what works the best for you. Just be willing to keep an open mind and experiment.

In the meantime, thank you for reading my post.

Good luck!

The Complete Couch To 10K Plan For Beginners

by

Ready to run your first 10K?

6.2 miles might sound daunting, but it’s totally achievable, even if you’re just getting started.

I remember feeling the same uncertainty when I trained for my first 10K. I’d already done a few 5Ks, but the thought of doubling that distance felt like a giant leap.

With a solid plan and the right mindset, you’ll find the 10K is a perfect challenge.

Here’s more good news.

My Couch to 10K program is designed to take you from zero to hero in just 12 weeks. This program builds on the well-known Couch to 5K plan, providing a structured approach that gradually increases running endurance and distance.

Let’s get to it.

What Exactly is a 10K Distance?

You might already know that a 10K stands for 10 kilometers, but how does that translate?

Well, 10K equals about 6.2 miles.

Imagine running around a track 25 times—that’s your 10K.

Sounds like a lot, right? But breaking it down into small goals makes it way more doable.

When I first realized I’d be running over 6 miles, it helped to focus on the “bite-sized” pieces. Focusing on just the next mile or the next corner really helped make the distance feel less intimidating.

As a frame of reference, to complete a 10K distance, you’ll have to :

  • Run 50 laps around a standard indoor trackthat’s 200 meters long.
  • Run a football field—(109.73 meters) —including the end zone—91.14 times.
  • Climb the Empire State Building (443.2 meters high, including antenna) 26.25 times.
  • Scale the Eiffel Tower (324 meters tall) 31.25 times.

https://www.youtube.com/watch?v=6FR6yhVTWOc

Here are some useful links on the history of the 10K and some interesting facts.

Now that you’ve got the distance down, let’s talk training.

How Long Will It Take to Train?

If you’re just starting, I’d suggest giving yourself about 12 weeks to train.

For the record, a “beginner” is someone who can already walk comfortably for about an hour or maybe jog a mile.

Don’t stress if 12 weeks sounds long—you’re building endurance and strength.

When I started, I was just like you—wondering if I’d ever get there.

But as you gradually increase distance and speed, you’ll be amazed at how capable you are.

The Average 10K Time For Beginners

How long it takes beginners to finish a 10K depends on things like fitness level, age, and training frequency

According to a survey, the average United States 10K finish results is roughly 53 minutes for men, whereas women cross the finish line at around 63 minutes.

Most beginners will take around 9 to 13 minutes per mile in a 10K. The average untrained beginner might be able to jog/walk the entire 6.2 miles in about 70 to 90 minutes. After a few months of training, the same runner can finish under 60 minutes. Anything under 40 minutes puts you in the serious athlete category.

What’s The Fastest 10K Time?

According to Wikipedia, the current men’s outdoor world-record holder, at the time of writing this, is Joshua Cheptegiy of Uganda at 26:11:00, set on October 7, 2020. That’s a whooping 4:12 a mile.

The women’s world record is 29:01:03 and held by the Ethiopian Letesenbet Gidey on June 8, 2021.

Is a 10K Right for You?

This depends on where you’re starting from. If you can comfortably walk or jog a mile, a 10K is totally doable

But if you’ve been dealing with injuries or health issues, you might want to start smaller, with something like a 5K.

When I had a knee injury a few years back, I had to scale back to shorter distances before building back up.

It’s all about listening to your body.

What Time Should You Aim For?

Now, let’s talk times.

For most beginner runners, you’re looking at somewhere between 70 to 90 minutes to finish a 10K if you’re running at a steady pace. But if you stick with your training, you might cross that finish line closer to an hour.

When I first started, I aimed to complete the race without walking. No fancy time goals, just finishing strong. And you know what? Once I had a few races, I focused on pace and cut my time by a good chunk.

My best advice?

Aim for what suits your current fitness level on race day.

For your first 10K, don’t set a goal that’s too intense.

It’s great to have a goal, but pushing too hard too soon could lead to burnout or injury.

What I’d consider a good 10K is anything around 45 to 50 minutes. I’ve concluded this number by averaging 10K times across various ages and genders worldwide (check the charts below).

To finish a 10K in around 45 to 50 minutes, you’ll need to average about 8 minutes a mile.

Remember that runners with more experience can cross the finish line in under 40 minutes, an average of less than 7 minutes a mile.

10K Race Pace Chart

This chart can help predict your 10K finish time. Remember – This is only a prediction of your maximum potential—glorified fortune-telling—It might not be the reality.10K in miles -

 

 

Average 10K Times Based on Age & Gender

Run Repeat completed an interesting study that showed average running speeds and times for men and women divided by age groups. To no one’s surprise, this study reported that age groups correlated drastically with an average 10K time, with younger age groups tending to have a faster average running pace.

The research also found that the average competitive 10K time is around 58 minutes for men in the U.S., whereas the competitive finish time for women stands at 1 hour and 6 minutes.

Relying on the data from the same study, the following charts show averages of 10K times by sex and age in the standard format of hours:minute:seconds.

 

How to Start Training

One thing I always recommend is starting with a walk-run method. It’s less intimidating and allows your body to get used to the impact of running.

I did this when I first started, and even now when I’m building up to longer distances, I’ll return to it. It’s a lifesaver for both beginners and experienced runners.

You want to feel tired but not exhausted to the point you’re dreading the next run.

And remember—if the training plan feels too fast, slow it down.

The goal is to progress at your own pace.

When I trained for my first 10K, I repeated a few weeks to ensure I was ready. It’s much better to take it slow than risk injury or burnout.

Find The Right Intensity

Let me tell you one of my favorite tips to stay injury-free—find the right intensity. You’re in the sweet spot if you can carry on a conversation while running.

If you’re gasping for breath, it’s time to dial it back. Think of it like this: aim to run at about 65 to 75 percent of your max heart rate—on a scale from 1 to 10, that’s around a 6 or 7.

Rest or Cross Train During 10K Plan

And listen, it’s not just about avoiding injury, it’s also about avoiding burnout. Rest is key, so don’t feel guilty about taking a day off every week—most runners choose Sunday, but do what works for you.

On non-running days, try cross-training. It’s a great way to keep improving your fitness without pounding the pavement. Biking, swimming, strength training, and yoga are all solid options. I’m a big fan of strength training because it does wonders for your running economy and injury prevention.

Focus on strengthening those glutes, hips, hamstrings, quads, and calves, and you’ll be stronger and more resilient

The 10K Training Plan For Beginners

As your running coach, I’m excited to share the Couch to 10K training plan, specially crafted for beginners.

This isn’t just any plan; it’s your roadmap to successfully running a 10K, designed with the utmost care to fit your initial running journey.

As I’ve already explained, we start with the run/walk—or the Galloway method, as many know it.

Over the weeks, as your stamina improves, we’ll gradually decrease walking time and increase running. This method is great for building endurance and crucial for preventing injuries—a common concern for new runners.

I’ve tailored this plan to avoid the pitfalls of increasing mileage too quickly, a mistake I’ve seen in other programs. It’s about progressing at a challenging yet sustainable pace, ensuring you grow stronger without overdoing it.

10K in miles

Note – If this 10K plan is too much for you, try my couch to 8K schedule instead.

Race Day Tips

Here’s where things get exciting—your first race! The night before, lay out all your gear and try to get a good night’s sleep.

I remember how jittery I was the night before my first 10K, but being prepared calmed those nerves.

On race day, start slower than you think you should. It’s so easy to get caught up in the excitement and dash out too fast, but trust me, you’ll thank yourself later when you still have energy for the last couple of miles. My first 10K, I went out way too fast and regretted it by mile 4—don’t be me!

Frequently Asked Questions About Training for a 10K

I know that you have more than one lingering question regarding my couch to 10K plan. Let me address some of these concerns so you can make the most out of the beginner program.

What should I do if I experience pain while training?

If you experience pain during your training, it’s crucial to listen to your body. Do not push through the pain. Instead, take a break and assess the situation. If the pain persists, consult a healthcare professional to identify any underlying issues and ensure you don’t exacerbate any injuries. Remember, addressing pain early can prevent long-term setbacks.

How can I stay motivated during training?

Maintaining motivation throughout your training can be challenging, but here are some strategies to keep your spirits high:

  • Set Specific Goals: Break your main goal into smaller, manageable milestones to celebrate along the way.
  • Join a Running Group: Connecting with fellow runners can provide a support system and accountability. Sharing experiences and training together can make your runs more enjoyable.
  • Track Your Progress: Use a running app or journal to log your workouts and see your improvements over time. Visualizing progress can be incredibly motivating.

How should I handle missed training days?

Life happens, and it’s normal to miss a training session. If you miss a day, don’t stress—just return to your training schedule as planned. If you miss several days, consider repeating a week of training to catch up and allow your body to adapt. Consistency is essential, but it’s also important to be flexible and kind to yourself.

What’s the best way to prevent injuries while training?

Injury prevention is key to a successful training journey. Here are a few tips:

  • Warm Up and Cool Down: Always begin your workouts with a proper warm-up and end with a cool-down to help your muscles recover.
  • Listen to Your Body: Pay attention to any signs of discomfort or fatigue. Rest when needed and don’t hesitate to adjust your training plan.
  • Cross-Train: Incorporating activities like cycling, swimming, or strength training can improve your overall fitness and reduce the risk of overuse injuries.

How long should my long runs be during training?

As you progress in your training, your long runs should gradually increase. Aim to reach a maximum distance of around 6-7 miles before the race. This distance builds endurance without overwhelming your body. Make sure to keep these runs at a conversational pace to enhance your stamina.

What should I eat before training runs?

Eating a balanced meal before your runs can provide the necessary energy. About 1-2 hours prior, consider having a light snack rich in carbohydrates and moderate in protein, such as:

  • A banana with almond butter
  • Greek yogurt with honey
  • A slice of whole-grain toast with avocado

These foods will help fuel your workout and improve your performance.

Join the Conversation!

I want to hear from you! Are you currently training for your first 10K? What has been your biggest challenge so far, and what tips keep you motivated?

Sharing your experiences not only helps you reflect on your journey but also inspires fellow runners who may be facing similar hurdles.

Feel free to drop your thoughts, questions, or personal stories in the comments section below. Whether you’re just starting your training or you’re well on your way, your voice.

Compression Socks For Running – The Full Guide

by
how to choose Running Compression Socks

Are you thinking about suiting up in compression socks for your runs? Well, lace up your shoes and join the conversation!

Compression gear, once reserved for medical needs and long-haul flights, has taken a stride into the running world. Nowadays, it seems like every running aisle is stocked with compression socks, all boasting impressive benefits—increased power, turbocharged recovery, and race-ready performance.

But are these claims backed by science?

In this article, we’re going to unravel the science (if there is any) behind compression socks and how they might just give your running game a boost. Plus, we’ll throw in some practical tips on how to make the most of these snug companions if you decide to bring them into your running squad.

So, shall we get the compression conversation started?

What Are Compression Socks For Running?

Compression socks are specialized, snug-fitting socks designed to provide various benefits for athletes, especially runners.

Here’s a breakdown of what compression socks are and how they work:

Gradual Pressure: Compression socks are typically worn up to the knee and are designed to apply gradual pressure to different areas of the lower legs, including the veins on the surface, arteries, and muscles. The pressure is tighter at the extremities (like the calf) and gradually decreases as it moves toward the heart.

Enhanced Blood Flow: The compression from these socks is believed to improve blood circulation in the legs. By gently squeezing the veins and muscles, they assist in promoting blood flow back to the heart. This can be particularly beneficial during and after strenuous activities like running.

Reduced Lactic Acid Build-Up: Improved circulation may help reduce the build-up of lactic acid in the muscles. Lactic acid is a byproduct of intense physical activity and can contribute to muscle fatigue and soreness.

Faster Recovery: Many athletes wear compression socks during and after workouts to potentially speed up post-exercise recovery. The enhanced circulation and reduced muscle vibration (due to the snug fit) could contribute to reduced muscle soreness and faster healing.

Variety of Compression Gear: Compression technology is not limited to socks; it’s available in various forms, including shorts, arm sleeves, tights, tops, and more. The level of compression can vary based on factors like material, design, size, and individual preferences.

Availability: You can purchase compression socks and other gear over the counter at sporting goods stores or online retailers. In some cases, a doctor may prescribe them, and health insurance may cover the cost.

Compression Sleeves: If you prefer not to wear full socks, you can opt for compression sleeves, which cover the lower leg without including the foot portion.

What Are Compression Socks for Running Made Of

Compression socks designed for running are typically made of specialized materials that provide a balance between compression, comfort, and moisture-wicking properties. Here’s a breakdown of what these socks are commonly made of:

  • Nylon: The primary component of compression socks is nylon, making up the majority of the fabric (usually around 80%). Nylon is known for its durability and ability to retain its shape, crucial for maintaining consistent compression over time.
  • Spandex: Spandex (or elastane) makes up the remaining portion of the fabric, typically around 20%. Spandex is responsible for the elasticity and stretchiness of the sock, allowing it to fit snugly around the calf and foot while providing the desired compression.
  • Other Synthetic Fibers: In some cases, compression sock manufacturers may incorporate other synthetic fibers, such as polyester or Coolmax, to enhance moisture-wicking properties. These fibers help manage sweat and keep the feet dry during workouts.
  • Rubber: Some compression socks may include rubber components, such as silicone grip dots or bands at the top of the sock, to prevent slipping or rolling down during activity.

The Science Behind Compression

The science behind compression socks involves several key principles:

  1. Improved Blood Flow: Compression socks apply graduated pressure to the legs, with the highest pressure at the ankle and gradually decreasing as it moves upward. This design helps improve blood circulation, enhancing the return of deoxygenated blood to the heart and reducing the risk of blood pooling in the legs.
  2. Reduced Muscle Oscillation: The compression also serves to minimize muscle oscillation or vibration during physical activity. This can lead to reduced muscle fatigue and potentially lower the risk of muscle damage.
  3. Enhanced Recovery: Post-exercise compression socks may aid in the removal of waste products like lactic acid from muscles, which can help reduce muscle soreness and accelerate the recovery process.
  4. Maintaining Alignment: Compression gear can help maintain proper alignment of muscles and tissues, potentially reducing the risk of injury and improving overall performance.

Let’s delve deeper into the athletic gains.

How to Choose the Correct Compression Socks For Running

By now, you’ve likely made your decision about whether compression socks are worth considering for your running needs. These socks aren’t exactly cheap, with prices ranging from $40 to $120 for a quality pair.

Given the price tag, it’s essential to choose the right compression socks that meet your specific requirements. If you’re eager to head to the nearest sports goods store and pick up a pair, here are some tips to help you make an informed choice:

Gradual Compression

Let’s talk about “Gradual Compression.” Remember, we’re discussing compression socks here, not superhero costumes!

So, these socks are built with something called “gradient compression.” Fancy term, right? But here’s the deal: it means they’re smartly designed to give your legs the squeeze they need where it matters most – around your ankles, where the action’s happening.

But, they’re not playing favorites. Your feet get a break – no compression there! It’s like they’re saying, “Hey feet, we’ve got this.” So your dogs won’t feel like they’re in a vise.

Now, these socks come in different levels of compression, measured in mmHg. Don’t worry; it’s not a secret code. It’s just a way to tell you how much pressure you’re getting.

The golden rule here is to make sure your compression socks feel snug but not like they’re out to get you. We’re talking comfy snugness, not painful pinching. They’re here to support you, not to turn your legs into sausages.

How Tight Should Compression Socks Be?

Well, the secret code here is mmHg, which stands for millimeters of Mercury. Don’t worry; you won’t need a barometer. It’s just a fancy way to measure pressure – the kind you’ll feel on your legs when you put on those socks.

Think of it like this: the higher the mmHg number, the more they’re going to squeeze. It’s the same principle your doc uses to check your blood pressure, but on your legs!

Now, when you’re shopping for compression socks, you’ll see these numbers, like 8 mmHg, 15-20 mmHg, 30-40 mmHg, and so on. It’s like a secret language of squeezing!

Here’s the deal: for most folks, a sweet spot to aim for is around 18 to 24 mmHg. It’s like Goldilocks – not too tight, not too loose, just right.

Some smart researchers found that 20 mmHg at your ankles is just the right pressure to boost blood flow and max out the recovery perks. So, you see, there’s science behind all this squeezing!

Get The Right Size

The ideal fit for your compression socks is a snug one, just like your favorite pair of running shoes. If they’re too big, you might end up with some painful blisters, and if they’re too small, they could cramp your style – and your blood flow!

So, how do you find the perfect size? Easy peasy! Just match it up with your shoe size. If you’re not sure how to measure that, don’t sweat it; there are plenty of handy YouTube tutorials out there to guide you.

Length

Your compression socks should be like those trusty superheroes’ capes – long enough to cover your entire calf and shin, stopping just shy of the knee joint.

Too short, and they won’t give you the compression you need. Too long, and they might just decide to have a little showdown with the back of your knee while you’re out on a run!

To measure this correctly, kick off your shoes, and let’s get to it. Measure from the back of your knee’s bend to the floor behind your heel – this will give you the perfect length. And remember, accuracy is the name of the game here.

Here’s the full guide to compression pants in case you’re interested.

Ankle

Measuring your ankle, calf, and arch length is essential when selecting the right size and fit for compression stockings or socks. Here’s a step-by-step guide on how to measure these areas accurately:

Ankle Measurement:

  • Sit down and relax, with your feet flat on the floor.
  • Locate the narrowest part of your ankle, just above the ankle bone (medial malleolus).
  • Use a flexible measuring tape to measure the circumference of your ankle at this point.
  • Make sure the tape is snug but not too tight, ensuring an accurate measurement.

Calf Measurement:

  • While seated with your feet flat on the floor, find the widest part of your calf.
  • Measure the circumference of your calf at this point, using the measuring tape.
  • Similar to the ankle measurement, ensure the tape is comfortably snug for an accurate reading.

Arch Length Measurement:

  • Sit down and place your barefoot flat on the floor.
  • Identify the highest point in your foot arch, which is usually located in the center of your foot.
  • Measure the length from the point on top of your foot (where the arch begins) to the highest point in your foot arch.
  • Ensure the measuring tape follows the contours of your foot for an accurate arch length measurement.

Assessing Your Results

It’s crucial to use the manufacturer’s sizing chart specific to the brand you’re interested in when selecting compression stockings or socks. Each brand may have its own sizing guidelines and variations in sizing, so relying on a universal size (e.g., medium) can lead to improper fit and ineffective compression.

Here’s a summary of the steps to ensure you choose the correct size for compression stockings:

  • Measure your ankle, calf, and arch length accurately using a flexible measuring tape.
  • Refer to the sizing chart provided by the specific brand you’re interested in. Most compression wear brands offer their own sizing charts.
  • Compare your measurements to the sizing chart to determine the appropriate size for your compression stockings.

Selecting the right size is essential for achieving the desired therapeutic benefits of compression wear and ensuring comfort during wear. If you have any doubts or questions about sizing, don’t hesitate to seek guidance from the manufacturer or a healthcare professional.

The Right Materials

Look for compression socks made from technical, moisture-wicking fabrics. Common materials used in compression socks include nylon, polyester, spandex, and Coolmax. These fabrics help wick moisture away from your skin, keeping your feet dry during exercise.

Breathable materials allow air circulation, preventing excessive heat buildup and moisture retention. This is crucial to avoid discomfort and blisters.

What’s more?

Choose socks with a texture that you find comfortable against your skin. Some compression socks have cushioning in specific areas, which can be beneficial for runners.

Proper moisture management is essential to prevent chafing and blisters. Moisture-wicking materials move sweat away from your skin, promoting a dry and comfortable environment.

You should also be wary with color selection. While white compression socks are available, they can show dirt quickly. Opting for darker colors like black, beige, or navy can help keep your socks looking cleaner for longer.

how to choose compression socks for running

 

Compression Socks For Running  – The Conclusion

If you get anything from today’s post is that you should serious consider trying compression socks while running.

Are they the magic pill for improving performance? I don’t think so.

Do they help with recovery? Yes. As research suggests and experience dictates, yes of course. The rest is really up to you.

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

In the meantime thank you for reading my post.

Keep Running Strong

David D.

The Runners Guide To Treating & Preventing Shin Splints

by
Shin Splints pain

If you’ve ever felt a sharp or dull pain in your lower legs while running, you may have experienced shin splints.

This pesky injury seems to sneak up out of nowhere and turn every step into a battle.

I’ve worked with so many runners who’ve faced this frustrating condition, and I’ve dealt with it myself—more times than I’d like to admit.

It can put a serious damper on your running routine, but there are ways to manage and prevent it.

In this guide, we’ll go over everything you need to know about shin splints—what causes them, how to treat them, and, most importantly, how to keep them from coming back.

Let’s get to it.

What Exactly Are Shin Splints?

If you’re a runner, chances are you’ve experienced shin splints at some point.

Also known as medial tibial stress syndrome (MTSS), shin splints happen when too much stress is placed on the shinbone (tibia) and the surrounding muscles and tissues. This overuse causes inflammation and discomfort along the inner edge of your lower leg.

Think of your shinbone like the foundation of a building.

When there’s too much pressure, small cracks and stress points can start to form, and that’s what happens to your shins with too much running, especially on hard surfaces.

In my rookie running days, I shrugged off those first shin twinges as just regular old soreness. But that soreness turned into a constant ache.

It finally got to the point where every step was painful, and I had to take a break—one of the toughest things for any runner.

Inside Look: What’s Going On With Shin Splints?

At their core, shin splints are caused by a kind of mechanical breakdown in the lower leg. That’s why understanding the anatomical makeup of the lower legs may improve your understanding of these causative variables.

So, let’s dive into a quick Anatomy 101

As you can see in the picture, the lower legs comprise many muscles, bones, and tendons. The primary structures of the lower leg affected by the pain caused by shin splints are:

The Tibia and Fibula

These are the two primary bones that make up the lower leg. The tibia is found on the inside of the medial part, whereas the fibula is located on the lower leg’s outside, the lateral part. They play a huge role in keeping your knees, hips, and pelvis stable while you run.

The Lower Leg Muscles

These include:

  • Soleus (Lower calf),
  • Gastrocnemius (Upper calf);
  • Plantaris (Upper calf);
  • Tibialis posterior (Upper calf), and
  • Tibialis anterior (Shin).

Together, the muscles move your lower leg and stabilize your foot and ankle. They’re all associated—in one way or another—with shin splints pain. Overuse of these muscles can cause a pull on the fibula and tibia bones, causing shin-splints-related pain.

What Shin Splints Feel Like

Shin splints can sneak up on you, starting with a dull ache that only bothers you during or after a run. However, if you ignore the symptoms, the pain can get worse and last longer, sometimes even during your daily activities.

You might notice symptoms like:

  • Pain along the inside edge of your shinbone (usually in both legs)
  • Tenderness along the shinbone, especially when touched
  • Swelling in the lower leg
  • Pain during exercise that may persist afterward

It’s often worse in the morning, thanks to your muscles tightening up while you sleep

If you press along the shinbone, you may also feel lumps or bumps. In more severe cases, the connective tissue around the shinbone can separate from the bone, causing intense pain and requiring a longer recovery period.

I remember waking up one morning, and the moment I stepped out of bed, my shins felt so tight and sore that I had to limp to the bathroom. That’s when I knew it wasn’t just regular muscle soreness anymore.

The pain was dull but constant, especially in the mornings, and I could feel small bumps along the shinbone. It got to a point where even walking felt like a chore. I realized I had to step back from running and start treating the issue properly.

Shin Pain is not Always A Shin Splint

As mentioned in the definition section, shin pain is not always a case of shin splints.

Other ailments and injuries plague the lower legs other than MTSS.

For example, pain and tenderness on the outside part of the lower leg might be blamed on compartment syndrome, which occurs when excessive pressure builds up within a “closed compartment,” leading to swelling and pain.

I once mistook a stress fracture for shin splints. I kept training through the pain, thinking, “It’s just shin splints, I can handle it.” But when the pain didn’t go away, I finally saw a doctor who diagnosed me with a stress fracture.

It was a wake-up call.

Not all shin pain is the same, and if it’s not going away with rest, it’s worth getting it checked out. Ignoring it could land you in a boot for months, exactly what happened to me!

Figuring Out If It’s Really Shin Splints

The surest way to pin down shin splints is by seeing a physical therapist or a sports medicine doc. They should perform a thorough physical examination as well as look at your training volume, physiology and risk factors.

You’ll want to cover the basics before making any decisions.

If you’ve been experiencing pain for long periods, you might need additional testing to rule out other conditions.

The most common method is a simple scan to help rule out a larger tear in the local tendons or a tibia stress fracture. A compartment pressure test can also be conducted to rule out chronic exertional compartment syndrome

Testing At Home

To check for the condition, squeeze the lower two-thirds of your lower leg, including the shin bone and the surrounding muscular structure.

You’re positive if you feel pain, bumps, or lumps all along the bone.

In extreme cases, shin splints can become so bad that’s impossible to even stand or walk on the injured limb without experiencing excruciating pain.

Why Do Shin Splints Happen?

Understanding the causes of shin splints is crucial for treating and preventing them.

My first bout with shin splints happened when I was a complete beginner. I was so excited about running that I went from zero to five miles in two weeks.

I had no idea what I was doing, and my legs were paying the price. I quickly learned that my body needed more time to adapt. It’s easy to fall into the trap of doing too much too soon, but taking it slow will save you from a world of pain.

Here’s a breakdown of the most common reasons runners experience shin splints:

Doing Too Much, Too Soon

This is by far the number one reason runners get shin splints. When you suddenly increase your running volume—distance, speed, or frequency—your body doesn’t have enough time to adapt. This is especially true for new runners or those returning from a long break.

Your muscles, bones, and tendons need time to adjust to the impact of running, and when you push them too hard, too quickly, they can become overworked. It’s like trying to lift heavy weights without training—your body simply isn’t prepared for the load, and injuries result.

Improper Footwear

Wearing the wrong shoes is another big contributor to shin splints. Running shoes are designed to absorb shock and support your feet, but they can’t do their job properly if worn out or not suited to your foot type. Shoes that lack proper cushioning or don’t offer enough stability can lead to poor biomechanics and put extra strain on your lower legs.

If your shoes are too old (most running shoes need to be replaced every 300-500 miles) or don’t support your running style, your shins will bear the brunt of the impact.

Running on Hard Surfaces

Running on hard surfaces like concrete or asphalt increases the impact on your legs with each step. While running on these surfaces isn’t inherently bad, the constant pounding can wear down your bones and muscles over time. You’re more likely to develop shin splints if you’re always running on hard surfaces, especially increasing mileage.

Flat Feet or Overpronation

If you have flat feet or overpronate (meaning your foot rolls inward too much when you run), it stresses your lower legs, particularly the muscles and tendons around your shins. This abnormal motion can lead to shin splints because it causes your tibia to absorb more impact than it should.

Weak Muscles

Weakness in the muscles surrounding your shins, calves, and ankles can leave them unable to handle the repetitive stress of running. Without enough strength, your muscles get fatigued more quickly, leading to strain on the tibia.

Treating Shin Splints: Here’s What Works

When my shin splints hit hard, resting was my only option.

I went from running six days a week to barely being able to walk without discomfort. I started icing my legs, stretching, and doing strength training, especially calf raises, to support the muscles around my shin.

It was frustrating, but after a couple of weeks, I finally saw improvement.

Let me explain more what you need to do to treat this super annoying condition.

Take a Break

I know it sounds repetitive, but taking a break is crucial for healing shin splints.. Continuing to run through the pain will only make the condition worse. I know it’s tough to stop, but you need to give your body time to heal. This might mean taking a break from running for a week, two, or even longer.

If you still want to stay active during your recovery, consider low-impact activities like swimming, cycling, or using the elliptical. These exercises won’t put as much stress on your shins while still allowing you to maintain your fitness.

Ice

Applying ice to the affected area can help reduce inflammation and ease the pain. Ice your shins for 15 to 20 minutes at a time, several times a day, especially after any physical activity.

Compression

Wearing compression sleeves or socks can help reduce swelling and improve blood circulation, which may speed up the healing process. Compression socks specifically designed for runners are a great option.

Medication

In cases of severe pain, consider taking Nonsteroidal anti-inflammatory drugs ( NSAIDs), like aspirin or ibuprofen, to soothe the pain and speed up recovery.

But be careful not to overdo it.

Research shows that these over-the-counter pills have side effects, like ulcers. That’s why you should only take them for a short period, preferably under the guidance of a certified physician.

Stretching and Strengthening

Building strength and flexibility in your lower legs can make a big difference in recovering from shin splints and preventing them from coming back. Here are some effective exercises to target your calves, shins, and supporting muscles.

Calf Raises. Strengthening your calf muscles is essential for absorbing impact while running, which helps to reduce stress on your shins.

How to Do It: Stand on a flat surface with your feet hip-width apart. Slowly rise up onto your toes, then lower back down with control.

Sets & Reps: Aim for 3 sets of 15-20 reps.

Toe Taps. This simple exercise targets the muscles at the front of your lower leg, helping to balance and stabilize your shin area.

How to Do It: Sit in a chair with your feet flat on the ground. Lift your toes up, then tap them down for 1-2 minutes.

Calf and Hamstring Stretches. Maintaining flexibility in your calves and hamstrings can ease tension in the lower legs, helping to alleviate shin pain and prevent strain.

How to Do It:

Calf Stretch: Stand facing a wall, place one foot back, and press your heel into the ground while keeping your knee straight. Hold for 30 seconds on each leg.

Hamstring Stretch: Sit on the ground with one leg extended and the other bent in. Reach toward your toes on the extended leg, keeping your back straight. Hold for 30 seconds, then switch sides.

Ankle Circles. Strengthening and loosening up your ankle area also supports the muscles around your shin, reducing the risk of overuse injuries.

How to Do It: Sit or stand, and extend one leg. Slowly rotate your ankle in big circles, first clockwise, then counterclockwise, for about 1-2 minutes on each side.

How Long Does It Take to Recover?

In my experience, recovery time varies. The first time I had shin splints, I ignored the signs and kept running until the pain became unbearable. That turned into a two-month recovery process.

The second time around, I caught it early, rested immediately, and was back to running within three weeks. The lesson here? Listen to your body early on to speed up recovery.

In most cases, mild shin splints will improve after a week or two of rest and treatment. More severe cases might take up to six weeks or longer, especially if the pain persists or if you’re dealing with a stress fracture.

When I finally felt ready to run again after dealing with shin splints, I was nervous. The last thing I wanted was to reinjure myself. I started with short, slow runs, focusing on how my legs felt.

Instead of pushing for mileage, I paid attention to my form and made sure to run on softer surfaces to ease back into things. I was able to gradually increase my distance without a relapse, and those small steps made all the difference.

So whatever you do, don’t rush back into running! Start with short, easy runs once your pain has subsided, and gradually build up your mileage.

How to Prevent Shin Splints

After dealing with shin splints multiple times, I’ve adopted the motto: “Prevention is better than cure.”

Here are the best ways to avoid shin splints in the future:

Gradual Progression

Avoid the temptation to increase your mileage or speed too quickly. As I mentioned earlier, the 10% rule is a great guideline—don’t increase your mileage by more than 10% each week. This gradual progression allows your body to adapt to the increased stress without overloading your muscles and bones.

Proper Footwear

Wearing the right running shoes is critical for preventing shin splints. Make sure your shoes provide adequate support and cushioning for your foot type. If your shoes are old or worn out, replace them every 300 to 500 miles to ensure they’re still protecting your feet.

Strengthen Your Muscles

 

Strength training is key to preventing shin splints. Strong muscles can better absorb the impact of running, reducing the strain on your bones and tendons. Focus on exercises that target your calves, shins, and hips.

Try doing calf raises, toe taps, and lunges a few times a week to keep your muscles strong and resilient.

Improve Your Running Form

Running with proper form can also help prevent shin splints. Avoid overstriding (landing with your foot too far in front of your body), which increases the impact on your shins. Instead, aim to land with your foot directly under your body and focus on increasing your cadence to around 170-180 steps per minute.

Wrapping Up: 

Shin splints can be a frustrating injury, but with the right treatment and prevention strategies, you can get back to running without pain. Remember to listen to your body, take rest days when needed, and build up your training gradually.

Whether you’re a beginner or an experienced runner, these tips will help keep you on the road (or trail) and injury-free.

Thank you for reading!

Got questions or need some tips? Just drop a comment below—I’m here to help!

Happy running, and stay strong!

8 Ways to Increase Lung Capacity For Running

by
runner tyring to improve Lung Capacity

Are you ready to take your running to the next level? Then you need to understand the importance of lung capacity.

Think of your lungs as the engine of your body, powering you through every step of your run.

Your lung capacity determines how much oxygen you can take in and how much carbon dioxide you can expel.

Without strong lungs, your body can’t perform at its best, and your running goals may seem out of reach. But don’t worry, with the right strategies, you can boost your lung capacity and achieve your running dreams.

In this post, I’ll dive into the many strategies that can help you increase your lung capacity for running. I’ll provide you with research-backed advice to guide you toward running farther, faster, and with less fatigue.

Whether you’re a seasoned runner or just starting, increasing your lung capacity is a great way to boost your performance and feel more powerful and stronger. So, let’s get started!

What is Lung Capacity?

Imagine your lungs as two balloons. The bigger the balloons, the more air they can hold. This is exactly how your lungs work.

Lung capacity is the amount of air your lungs can hold, and it’s a vital factor in determining how well you perform in cardiovascular activities, particularly running. The larger your lung capacity, the more oxygen your bloodstream can receive, and the more efficient your body becomes at converting that oxygen into energy.

Unfortunately, just like any other organ, our lungs start to deteriorate with age, and our lung capacity typically begins to decrease after we hit our 30s. If you have a preexisting health condition like chronic obstructive pulmonary disease (COPD), this process can happen even faster. But don’t worry, there are many things you can do to improve your lung capacity and, ultimately, your overall health and well-being.

8 Ways to Increase Lung Capacity For Running

Without further ado, here are eight strategies to help you improve lung capacity for running.

Start Slow

Have you ever found yourself gasping for air while running, even with perfect technique? It turns out that lack of conditioning is often the culprit, especially if you’re new to running.

When you run, your muscles require more oxygen, and the more you push your body, the more oxygen you need. This can cause you to become exhausted earlier than you’d like.

So, what can you do to improve your lung capacity for running? The key is to start slow and keep it at a conversational pace. You should be able to speak in full sentences without gasping for air. Once you can do this for 30 minutes straight, work your way up to more challenging sessions.

Here are a few effective strategies to help you increase your lung capacity for running over time:

  • Run a longer distance at a slower pace. This approach can help increase your red blood cell count, grow more capillaries, and strengthen your heart, which is a muscle, after all. By gradually increasing the distance you run, you can gradually build up your endurance and improve your lung capacity.
  • Run more frequently each week. When you run more frequently, you provide your body with enough stimulus to build more cell mitochondria and capillaries. This, in turn, allows more oxygen to course through your bloodstream, ultimately improving your lung capacity and endurance.
  • Consider cross-training. Engaging in cardiovascular activities like cycling, swimming, and skiing can help push your endurance without putting too much stress on your body. This can help you improve your lung capacity without risking injury or burnout from running too much.

Learn Deep Breathing

Breathing is an essential part of running. Deep breathing, in particular, can help you increase your lung capacity and improve your endurance. But did you know that most runners breathe from their chest instead of their bellies? It’s like trying to fill a balloon by blowing air into the nozzle instead of using your whole mouth!

To fully engage your lungs and diaphragm, practice deep breathing. The diaphragm is a muscle shaped like a jellyfish or a parachute that sits below the lungs and helps you breathe. When you take a deep breath, your diaphragm pulls down on the abdominal cavity, inflating your lungs with maximum air. On the exhale, it deflates, squeezing the air out.

Belly Vs. Chest Breathing

Most runners tend to breathe from their chest instead of the belly.

Don’t you believe me? Go run a mile at a challenging pace, then place your hand on your belly and the other one your chest, then watch.

You’re breathing right if the upper hand stays relatively still while the lower hand is moving on each breath, which is more than often not the case.

Also known as shallow or thoracic breathing, chest breathing occurs when the act of respiration originates from the top lobes of the lungs.

When breathing this way, you expand and contract the chest but without engaging the diaphragm, which in turn, draws in minimal air into the lungs.

Here’s how to practice deep breathing in the comfort of your own home.

1 –  Start out lying flat on your back, chest open, and shoulders relaxed. Keep one hand resting on your chest and the other on your belly.

2 – Breathe in slowly, spending about ten seconds on your inhale. Visualize your lungs filling up with air. Feel the air moving into your chest, stomach, and abdomen.

3 – Once your lungs are full of air (you might feel mild discomfort in the solar plexus middle of your torso), hold your breath for a count of ten, then exhale slowly for ten seconds through pursed lips while pulling your belly button to your spine.

And that’s it! By repeating the exercise over and over again, you’ll teach your body how to rely more on the diaphragm for the act of respiration. This, in turn, should help you increase lung capacity for running.

Breathing Exercises

Looking for more breathing exercises? I’ve got you covered.

The breathing exercises described below can increase strength in your respiratory muscles and help build endurance.

That, in turn, will improve lung function.

Long-term result?

Improved running performance.

Winner winner, chicken dinner!

These breathing exercises are simple and can be done anywhere.

Feel free to do them at home, at work, during your commute, or, preferably, as a part of your warm-up routine.

Repeat each exercise three to five times.

Bhastrika Pranayama (bellows breath)

Rib Stretch

Abdominal Breathing

The 4/7/8 Technique

Kapalbhati Pranayama (Breath of Fire)

Pilates Exercises

Breaking away from chest breathing is easier said than done, especially when you’re busy running, trying to keep pace.

But it’s not all doom and gloom.

One thing you can do to help you practice deep breathing while exercising is doing Pilates.

Pilates exercises are a form of cross-training that improves endurance without putting too much stress on your body.

They are also ideal for improving lung capacity.

Pilate exercises focus on isometric exercise.

It deliberate breathing patterns to increase muscle strength, build mobility, and improve posture.

More specifically, Pilates exercises to strengthen all the muscles of the core—including the diaphragm and the intercostal muscles, which are super useful for your breathing.

Practice the exercises below two to three times a week, either as a part of your cool down or as a stand-alone routine.

You might find some similar positions in yoga but with different names.

  • The Swan
  • The Standing Chest Expansion
  • Spine Twist

Breathing While Running

“Should I breathe through my nose, my mouth, or both?” This is a common question in the running world.

My answer makes everybody happy: use both pathways.

When you’re running, you should focus on getting as much air as possible into your lungs so that the oxygenated blood can meet your muscle’s needs.

Don’t know how to make that happen? Try the following:

Open your mouth—preferably in a “dead fish” position.

The mouth is larger than the nostrils, so it’s more effective at drawing in oxygen and expelling carbon dioxide.

Rhythmic Breathing

If you want to run like a pro, try rhythmic breathing, which is the practice of coordinating your inhales and exhales to your foot strikes.

It’s not as complicated as pranayama.

For example, a 2:1 breathing ratio means taking two steps on the inhale and one step while breathing out.

The exact ratio to follow depends largely on your training intensity, fitness level, speed, and personal preference.

The rhythmic patterns I recommend for beginners are 2:2 and 2:3.

These work well for training at slow to moderate intensity.

To take your breathing power to the next level, I’d recommend taking up yoga.

To get started on the right foot, try a paid subscription service that can cost you up $10 to $15 a month (but worth it).

Additional resource – Your guide to Runners cough

Advanced Tactics For Expanding Lung Power For Running

By now, you have all the tools you need to increase lung capacity for running.

But if you still want more, check out the following.

Altitude Training

Altitude training is a technique used by elite athletes from different sports for a reason – it works. At higher elevations, the air contains less oxygen, forcing your body to compensate by triggering red blood cell and hemoglobin production. This increase in oxygen-carrying capacity and your body’s ability to use oxygen can improve your running performance. Once you return to lower elevations, your body maintains this increased level of red blood cells and hemoglobin for up to two weeks.

But be careful! Altitude training can be dangerous if you don’t give your body enough time to adjust to the thinner mixture of oxygen in the air. You may experience symptoms of altitude sickness, such as gasping, fatigue, and dizziness. If you can’t go on, don’t force it. Overdoing it can damage your respiratory tract.

Respiratory Training Equipment

Another strategy is respiratory training equipment, which partially blocks airways, simulating high-altitude training. While it can be effective, it’s neither easy nor cheap to access some of these tools. Overuse of these tools can also lead to overtraining, which is why it’s not recommended unless you’re a pro athlete.

Some tools include:

  • Hyperbaric sleeping chambers
  • Low-oxygen tents
  • Swimming while using a snorkel with restricted airflow
  • Working out with a hypoxic air generator
  • Portable hypoxic machines

There’s one important caveat.

It’s neither easy nor cheap to get access to some of these tools.

A good hypoxic mask may be within your budget—they retail for under $100.

You also risk overtraining when you overuse them.

That’s why, unless you’re a pro athlete making a living out of running, I don’t see any reason to turn to hypoxia training.

Additional Resource – Running and pollution

Keep Your Lungs Healthy

All of these tips will be of no use if you neglect your lung health. The best thing you can do to improve your lung function is to simply take good care of your lungs.

The following tips will help keep your lungs as healthy as possible.

  • Stop smoking. Unless you’ve been living under a rock for the last 40 years, you already know that smoking is bad for your health.  Research has shown that smoking is a major cause of lung cancer, lung diseases, and chronic obstructive pulmonary disease (COPD).
  • Eat healthily. Choose foods rich in antioxidants, such as leafy green and cruciferous vegetables. They contain many healthy compounds that can help rid your body of harmful toxins. Broccoli, cabbage, and cauliflower are good examples.
  • Get vaccinated. I’m not going to argue about vaccines’ pros and cons, but we didn’t get rid of polio by accident. Shots like the pneumonia vaccine and the flu vaccine can go a long way in preventing lung-related issues and promoting overall health. Make sure to contact your GP before deciding.
  • Improve air quality. By keeping your home well-ventilated, reducing pollutants like artificial fragrances, using a humidifier, and getting rid of mold.

Additional resource – Guide to Urban running

Don’t Hesitate to Seek Medical Help

If you’re dealing with symptoms of poor lung health, such as pain when breathing, shortness of breath during daily activity, or persistent coughs, contact your doctor.

The earlier you receive treatment for your lung problems, the sooner you’ll heal, and the better the outcomes are likely to be.

Remember that your lung consists of pocketed air sacs, so be careful.

Don’t dismiss everything as simple as a common cold.

What’s more?

It’s always a good idea to consult your doctor before trying any new exercise, especially running.

This is especially the case for beginner runners with underlying health conditions, such as COPD , asthma, or other obstruction diseases.

Increasing Lung Capacity for Runners – The Conclusion

In conclusion, increasing your lung capacity is crucial for taking your running to the next level. Your lungs are like the engine of your body, supplying the necessary oxygen for optimal performance. By understanding the importance of lung capacity, you can work towards achieving your running goals and surpassing your limits.

Remember, before embarking on any new exercise or training regimen, especially if you have underlying health conditions, it is advisable to consult with your doctor. Additionally, if you experience symptoms of poor lung health, seek medical help to receive proper diagnosis and treatment.

By implementing these strategies and caring for your lungs, you can expand your lung capacity and unlock your full running potential. Embrace the journey of improving your lung capacity, and enjoy the benefits of increased endurance, improved performance, and overall well-being in your running endeavors.

Thank you for dropping by.

Keep training strong

David D.