Runner's Blueprint

131 Inspirational Running Quotes

January 16, 2023November 2, 2016 by David Dack

I love motivational running quotes and sayings.

I’m addicted to them, and I have them everywhere.

In fact, research shows that keeping inspirational quotes and reading them on a regular basis is a great way for keeping motivation for both the short and long term.

As a result, today I’m sharing with you, dear readers a long list of favorite running quotes.

I hope you find them inspirational and motivational like I do.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own.

The Best Motivational Running Quotes In The World

Motivational running quotes and sayings can give you unlimited enthusiasm and strength! Customizing your favorite quotes into custom lapel pins and wearing them when running or exercising is a good way to motivate. No matter create custom pins with your run group’s logo, or just with items you like, I believe they can give you the best experience.

And please, feel free to share with me some of your best running quotes (if you have any) whether they’re fitness quotes about pain, not giving up, life, you name it.

1. “Running is my private time, my therapy, my religion.” Gail W. Kislevitz
2. “A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.” Steve Prefontaine
3. Mental will is a muscle that needs exercise, just like the muscles of the body. Lynn Jennings
4. Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running. Christopher McDougall
5. Even if you’re on the right track, you’ll get run over if you just sit there. Will Rogers

1. “Struggling and suffering are the essence of a life worth living. If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself – expanding and learning as you go – you’re choosing a numb existence. You’re denying yourself an extraordinary trip.” Dean Karnazes
2. “My feeling is that any day I am too busy to run is a day that I am too busy.”John Bryant
3. “It’s at the borders of pain and suffering that the men are separated from the boys.” Emil Zatopek
4. All it takes is all you got. Marc Davis
5. “There are clubs you can’t belong to, neighbors you can’t live in, schools you can’t get into, but the roads are always open.”NIKE
6. Shoot for the moon. Even if you miss it you will land among the stars. Les Brown
7. “Pain is inevitable. Suffering is optional.” Haruki Murakami
8. “Never underestimate the power that one good workout can have on your mind. Keeping the dream alive is half the battle.” Kara Goucher
9. It is a rough road that leads to the heights of greatness. Seneca
10. Do a little more each day than you think you possibly can. Lowell Thomas
11. You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face. Gatorade
12. If you become restless, speed up. If you become winded, slow down. You climb the mountain in an equilibrium between restlessness and exhaustion. Robert Pirsig
13. If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run. John Bingham
14. When it’s pouring rain and you’re bowling along through the wet, there’s satisfaction in knowing you’re out there and the others aren’t. Peter Snell
15. I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought. Arthur Blank
16. “It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” John Bingham
17. “I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.” Bart Yasso
18. “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” Dan Gable
19. “To win without risk is to triumph without glory.” Pierre Cornielle
20. “The reason we race isn’t so much to beat each other,… but to be with each other.” Christopher McDougall
21. Run like hell and get the agony over with. Clarence DeMar
22. Our greatest glory is not in never falling, but in rising every time we fall. Confucius
23. “To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.” Bill Rodgers
24. When you get to the end of your rope, tie a knot and hang on. Theodore Roosevelt
25. I had as many doubts as anyone else. Standing on the starting line, we’re all cowards. Alberto Salazar
26. The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
27. Pain is inevitable. Suffering is optional. Haruki Murakami
28. Cowards die many times before their deaths, the valiant never taste death but once.. Julius Ceaser
29. Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running. Julie Isphording
30. Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made. Patti Sue Plumer
31. Vision without action is a daydream. Action without vision is a nightmare. Japanese Proverb
32. “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’”Peter Maher
33. “Running is my meditation, mind flush, cosmic telephone, mood elevator and spiritual communion.” Lorraine Moller
34. Somebody may beat me, but they are going to have to bleed to do it. Steve Prefontaine
35. “The thing about Pre is that he ran as hard as he could every race, and if you were going to beat him, you were going to have to run harder than he did.” Bob Kennedy
36. Good judgement is the result of experience, experience is the result of bad judgment. Mark Twain
37. The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed. Jacqueline Gareau
38. “It’s rude to count people as you pass them. Out loud.” Adidas ad
39. “Listen to your body. Do not be a blind and deaf tenant.” Dr. George Sheeha
40. Runners just do it – they run for the finish line even if someone else has reached it first. Unknown
41. The obsession with running is really an obsession with the potential for more and more life. George Sheehan
42. The nine inches right here; set it straight and you can beat anybody in the world. Sebastian Coe
43. Other people may not have high expectations of me, but I have high expectations for myself. Shannon Miller
44. “Winning has nothing to do with racing. Most days don’t have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up.” Amby Burfoot
45. “I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.” Dean Karnazes
46. I disagree. I look at struggle as an opportunity to grow. True struggle happens when you can sense what is not working for you and you’re willing to take the appropriate action to correct the situation. Those who accomplish change are willing to engage the struggle.” Danny Dreyer
47. -The Hopis consider running a form of prayer; they offer every step as a sacrifice to a loved one, and in return ask the Great Spirit to match their strength with some of his own.” Christopher McDougall
48. “A lot of people run a race to see who’s the fastest. I run to see who has the most guts.” Steve Prefontaine
49. The will to win means nothing without the will to prepare. Juma Ikangaa
50. My thoughts before a big race are usually pretty simple. I tell myself: “Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win… channel your energy. Focus.” Carl Lewis
51. When you get to the end of your rope, tie a knot and hang on. Theodore Roosevelt
52. The greatest pleasure in life, is doing the things people say we cannot do. Walter Bagehot
53. “Whatever you may be missing right now – a person, a place, a feeling, maybe you are injured and missing running – whatever it is, have peace and take heart – remember that any goodbye makes room for a hello.” Kristin Armstrong
54. “If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.” Priscialla Welch
55. Stadiums are for spectators. We runners have nature and that is much better. Juha Vaatainen
56. “You cannot propel yourself forward by patting yourself on the back.” Steve Prefontaine
57. “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong
58. I often lose motivation, but it’s something I accept as normal.” Bill Rodgers
59. “We run when we’re scared, we run when we’re ecstatic, we run away from our problems and run around for a good time.” Christopher McDougall
60. Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. Booker T. Washington
61. It is true that speed kills. In distance running, it kills anyone who does not have it. Brooks Johnson
62. “Running is about finding your inner peace, and so is a life well lived.” Dean Karnazes
63. “Being defeated is often a temporary condition. Giving up is what makes it permanent.” Marilyn vos Savant

“Running is real and relatively simple…but it ain’t easy.” Mark Will-Weber
“How to run an ultramarathon ? Puff out your chest, put one foot in front of the other, and don’t stop till you cross the finish line.” Dean Karnazes
The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records. Sir Roger Bannister
“We are designed to run and we increase our chance of daily happiness when we do so.”Jeff Galloway
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” —Rev. Martin Luther King, Jr.
“Don’t fight the trail, take what it gives you. If you have a choice between one step or two between rocks, take three.” Christopher McDougall
“Success is the sum of small efforts, repeated day in and day out.” Robert Collier
“Recovery from complete and utter exhaustion facilitates individual creativity” Phillip Gary Smith
“Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.” Dean Karnazes
“What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. Success is often just around the corner.” James Dyson
“Life equals running and when we stop running maybe that’s how we’ll know life is finally finished.” Patrick Ness.
Anything is possible, but you have to believe and you have to fight. Lance Armstrong
“To be a good runner, you must first be a good athlete.” Jay Johnson
“The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records.” Sir Roger Bannister
“Good things come slow, especially in distance running.” Bill Dellinger
Some people train knowing they’re not working as hard as other people. I can’t fathom how they think. Alberto Salazar
Runners don’t do drugs, they make their own … naturally. E. Neil Culbertson
If you train your mind for running, everything else will be easy. Amby Burfoot
There is an itch in runners. Arnold Hano
“There’s no such thing as bad weather, just soft people.” Bill Bowerman
“You ran to eat and to avoid being eaten; you ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn’t live to love anything else…We were born to run; we were born because we run” Christopher McDougall
“We runners are all a little nutty, but we’re good people who just want to enjoy our healthy, primitive challenge. Others may not understand running, but we do, and we cherish it. That’s our only message.” John J. Kelley
“What does not destroy me, makes me strong.” Nietzsche
“It works better for me to be nervous and hungry.” Lance Armstrong
Ask yourself: “Can I give more?” The answer is usually: “Yes”. Paul Tergat
“If you don’t think you were born to run you’re not only denying history. You’re denying who you are.” Christopher McDougall
“If you don’t have answers to your problems after a four-hour run, you ain’t getting them.” Christopher McDougall
“The thoughts that occur to me while I’m running are like clouds in the sky. Clouds of all different sizes. They come and they go, while the sky remains the same sky always. The clouds are mere guests in the sky that pass away and vanish, leaving behind the sky.” Haruki Murakami
“To be great, one does not have to be mad, but definitely it helps.” Percy Cerutty
“Run hard when it’s hard to run” Pavvo
“When you experience the run, you…relive the hunt. Running is about thirty miles of chasing prey that can outrun you in a sprint, and tracking it down and bringing life back to your village. It’s a beautiful thing.” Shawn Found
“We must wake up to the fact that athletics is not, nor ever can be perfected; there will always be more to learn.” Arthur “GreatHeart” Newton
Other people may not have high expectations of me, but I have high expectations for myself. Shannon Miller
“All I do is keep on running in my own cozy, homemade void, my own nostalgic silence. And this is a pretty wonderful thing. No matter what anybody else says.” Haruki Murakami
My feeling is that any day I am too busy to run is a day that I am too busy. John Bryant
All it takes is all you got. Marc Davis
Good judgment is the result of experience, experience is the result of bad judgment. Mark Twain
Running is real and relatively simple…but it ain’t easy. Mark Will-Weber
Once you’re beat mentally, you might as well not even go to the starting line. Todd Williams
The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
We all know that if you run, you are pretty much choosing a life of success because of it. Deena Kastor
You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done. Adam Goucher
“But I also realize that winning doesn’t always mean getting first place; it means getting the best out of yourself.” Meb Keflezighi
“Blaming the running injury epidemic on big, bad Nike seems too easy – but that’s okay, because it’s largely their fault.” Christopher McDougall
I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” Muhammad Ali
“You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done.”Adam Goucher
The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am. George Sheehan
The miracle isn’t that I finished. The miracle is that I had the courage to start. John Bingham
Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms. Joyce Carol Oates
“There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.” Kristin Armstrong
“The long run puts the tiger in the cat.” Bill Squires
Running is a big question mark that’s there each and every day. It asks you, “Are you going to be a wimp or are you going to be strong today?” Peter Maher
Do a little more each day than you think you possibly can. Lowell Thomas
Everyone in life is looking for a certain rush. Racing is where I get mine. John Trautmann
Fear is a great motivator. John Treacy
I had as many doubts as anyone else. Standing on the starting line, we’re all cowards. Alberto Salazar
“As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.” Joan Benoit Samuelson
My feeling is that any day I am too busy to run is a day that I am too busy. John Bryant
“God has given me the ability. The rest is up to me. Believe. Believe. Believe.” Billy Mills
“You can’t flirt with the track, you must marry it.” Bill Easton
“If you want to run, then run a mile. If you want to experience another life, run a marathon.” Emil Zatopek

Bonus Tip: How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

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How to quickly and easily get started running (it’s indeed is easier than you’d think!)
How fast (or slow) should you go on your first sessions
The exact 13 questions you need to answer before you a buy a running shoe
The seven most common running injuries….how to deal with them before they progress into major ones!
The quick standing stretching routine that keeps you flexible even if you’re busy as hell
The 10-minute warm-up you must do before any session to get the most of your training
And much, much more.

Click HERE to get started with The Runners Blueprint System today!

Conclusion

There you have it. You just read more then more than 120 awesome inspirational running quotes by famous runners, fitness legends, and other sources.

Got more inspirational exercise quotes for runners? Please share them in the comment section.

30-Day Core Sculpting Challenge: Strengthen Your Core for Optimal Running Performance

November 20, 2024November 2, 2016 by David Dack

Are you ready to embark on an incredible journey to strengthen your core and unleash your full potential? I present to you my 30-day core challenge, designed to transform your midsection and enhance your overall performance.

Whether you’re a casual runner, a seasoned athlete, or even a desk warrior, a strong core is essential for both your health and athletic prowess.

Think of your core as the sturdy foundation that supports all your movements, both on and off the field. It’s like the bedrock beneath a majestic mountain. When your core is weak, it’s as if cracks start to form, and trouble seeps in. Chronic pain, poor posture, nagging back issues—these are just a few of the woes that can plague you.

But fear not! By committing to this core challenge, you’ll be fortifying those foundational muscles and building a powerhouse within yourself.

Research studies have consistently highlighted the importance of a strong core. One study published in the Journal of Strength and Conditioning Research found that individuals with greater core stability had improved running economy and reduced injury risk. Another study in the European Journal of Applied Physiology showed that core strength training enhanced performance in various sports activities.

So, are you ready to embark on this transformative journey? Over the next 30 days, we’ll dive deep into a series of targeted core exercises that will challenge and strengthen your midsection.

The Core Challenge – It’s not what you think

Let’s break the repetitive record and dive deeper into the fascinating world of core muscles! You see, the core is not just about six-pack abs that make heads turn at the beach. Oh no, it’s so much more than that!

Think of your core as a powerful team, working together to keep you strong, stable, and balanced, each with their unique role to play. Sure, the abs might take center stage, but they’re not the only bad boys in town.

Let me introduce you to the stars of the show. We have the obliques, those sneaky muscles on the sides that help you twist and turn like a ninja. Then there’s the erector spinae, the unsung heroes that support your spine and keep it aligned. The abdominal muscles, both superficial and deep, work in harmony to provide strength and protect your precious organs. And let’s not forget about the glutes and lower lats, the powerhouses that give you stability and explosive strength.

Now, here’s where it gets interesting. Research studies have delved into the importance of training these core muscles as a whole. A study published in the Journal of Sports Science and Medicine found that core training significantly improved dynamic balance and functional movement performance. Another study in the Journal of Orthopedic & Sports Physical Therapy showed that core stability exercises reduced the risk of lower extremity injuries in athletes.

The 30 Day Core Challenge

Welcome to the 4-week core challenge, where we’re about to take your midsection on an exciting journey of strength and transformation! Buckle up and get ready for some serious core-crushing action.

But hey, before we dive in, let’s talk strategy. This challenge is all about quality over quantity. Each week, we’ve carefully crafted four unique workouts that will keep you on your toes. We’ve mixed up the length, intensity, and exercises to keep you engaged and motivated. Variety is the spice of life, after all!

During each workout, you’ll be spending a solid minute on every exercise. It’s like a thrilling race against the clock. But don’t worry, I’ve got your back. Take those well-deserved 20 to 30 seconds of rest between moves. Catch your breath, wipe off the sweat, and prepare to conquer the next challenge.

Oh, and speaking of challenges, here’s a little secret for you. As you progress through this journey, your core will become a force to be reckoned with. So feel free to push yourself further. Increase the time or reps on each move. Unleash the inner beast and embrace the burn!

But hold up, champ. I want to make sure you’re not overdoing it. Rest and recovery are as essential as the workouts themselves. Your core, just like any other muscle group, needs time to recharge and rebuild.

Let’s kick off this journey and show your core who’s boss! Are you up for the challenge? Let’s make those abs scream with delight!

Week 1 OF The Core Challenge

The first week is all about pacing yourself and finding where you are at when it comes to core strength and endurance.

This is why most of the exercises prescribed below are simple and straightforward.

Most of them are isometric exercises designed to test both your endurance and strength.

Nothing crazy here.

Workout I: The Core Shredder

Do the following;

One minute Plank hold

20 Crunches

15 Russian Twists

10 Leg raises

Repeat three to five times.

Workout II: The Love Handles Eliminator

Do the following:

Side Plank right side for one minute

Side plank left Side for one minute

15 reverse crunches

20 Bicycle crunches

Repeat three to five sprints

Workout III: The Explosive Core

Do the following:

One minute floor sprints

One minute High knees

15 Hanging leg raises

One minute Planks jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

One minute hold planks

15 Spiderman push-ups

One minute of Plank with knee to chest

20 alternating leg raises

15 Plank reaches

Repeat three to five times.

Additional Reading – Does running give you abs?

Week 2 Of The Core Challenge

Workout I: The Core Shredder

Do the following

90 second of plank holds

30 Crunches

25 Russian Twists with a weight plate.

20 leg raises

Repeat three to five times

Workout II: The Love Handles Eliminator

Do the following:

30 seconds of side arm plank crunches (right side)

30 seconds of side arm plank crunches (left side)

30 reverse crunches

40 bicycle crunches

Repeat three to five times

Workout III: The Explosive Core

Do the following:

Two minutes of floor sprints

Two minutes of high knees

30 Hanging leg raises

90 seconds of plank jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

Two minutes hold planks

20 Spiderman push-ups

90 seconds of Plank with knee to chest

30 alternating leg raises

20 Plank reaches

Repeat three to five times.

Week 3

Workout I: The Core Shredder

Do the following

Two minutes of plank holds

50 Crunches

40 Russian Twists with a weight plate.

30 leg raises

Repeat three to five times

Workout II: The Love Handles Eliminator

Do the following:

90 seconds of side arm plank with opposite leg raised (right side)

90 seconds of side arm plank with opposite leg raised (left side)

40 reverse crunches

50 bicycle crunches

Repeat three to five times

Workout III: The Explosive Core

Do the following:

Three minutes of floor sprints

Three minutes of high knees

30 Hanging leg raises

Two minutes of plank jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

Three minutes hold planks

25 Spiderman push-ups

Two minutes seconds of Plank with knee to chest

40 alternating leg raises

25 Plank reaches

Repeat three to five times.

Week 4 OF The Core Chalenge

As you are coming to week 4, you are coming near the end of this 30-day challenge.

So you have to give it your best here.

Go for the extra mile, if you have to.

Some of these workouts are quite challenging.

This is no longer beginner territory, so pace yourself if it feels like too much of a challenge.

You are the boss.

You call the shots.

Workout I: The Core Shredder

Do the following:

Three minutes of plank holds

70 Crunches

50 Russian Twists with a weight plate.

40 leg raises

Repeat three to five times

Workout II: The Love Handles Eliminator

Do the following

90 seconds of side arm plank crunches (right side)

90 seconds of side arm plank crunches (left side)

60 reverse crunches

60 bicycle crunches

Repeat three to five times

Workout III: The Explosive Core

Do the following:

Three minutes of floor sprints

One minute of Jumping Squats

Three minutes of high knees

One minute of Burpees

30 Hanging leg raises

Two minutes of plank jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

5 minutes Plank Hold

30 Spiderman Pushups

Two minutes of Plank knee jumps

50 alternating leg raises

30 Plank reaches

Repeat three to five times.

Core Challenge Exercise Demonstrations and Tutorials

In case you are not familiar with the exercises above, here are the form tips you need:

Plank Holds

Crunches

Russian Twists with a weight plate

Leg Raises

Side arm Plank Crunches

Reverse Crunches

Bicycle Crunches

Floor Sprints

Jumping Squats

High Knees

Burpees

Hanging leg raises

Plank Jacks

Spiderman Pushups

Plank knee jumps

Alternating Leg Raises

Plank Reaches

Featured Image Credit – CCFoodTravel.com Via Flickr

Knee Pain When Running: Causes, Treatment, and Prevention

December 18, 2024November 2, 2016 by David Dack

Are you tired of enduring relentless knee pain while running? Look no further, because this article is tailor-made for you.

Here’s the truth.

Running, with its relentless impact on the body, can be a double-edged sword. It pushes your limits, but at the same time inflicts strains, soreness, and inflammation on the very joints, ligaments, and cartilage that make up your knees.

Trust me, you’re not alone in this struggle. Knee injuries haunt many runners like an unwelcome shadow, lurking in the background of their passion.

But fear not! I’ve got the answers you’ve been seeking.

In this captivating guide, I’ll be equipping you with the knowledge you need to overcome this hurdle as we explore the culprits behind your knee pain as well as share invaluable tips on how to prevent them.

Get ready to dive into the world of:

Runner’s Knee
IT Band Syndrome
Patellar Tendinitis
Knee Sprains
ACL & MCL Tears
Meniscus Tears
Baker’s Cyst

Lace up your running shoes, and let’s hit the ground running!

Knee Pain When Running 1. Runners Knee

You know what they say about knee pain when running? One notorious culprit that’s been wreaking havoc on runners is what we call “runner’s knee” or its fancy medical name, patellofemoral pain syndrome.

Trust me, it’s quite a mouthful! In fact, it’s not only a common issue but also one of the most widespread injuries that plague athletes.

Research suggests that this bothersome condition accounts for a whopping 30 percent of all running-related ailments. That’s a staggering statistic!

So, what exactly happens with runner’s knee? Well, it all boils down to the irritated cartilage in your kneecap. When that little troublemaker gets inflamed, you can expect varying degrees of pain whenever you engage in knee-bending activities like walking, running, biking, or even something as innocent as sitting or squatting.

The Symptoms

The symptoms of runner’s knee usually manifest as a nagging pain around and sometimes behind your kneecap, also known as the patella. Often, things can get worse when you’re running downhill or descending stairs.

And guess what? Even prolonged sitting can cause soreness and intense pain in your poor knee. Talk about a stubborn and unforgiving condition!

The Causes

Now, let’s talk about the causes of this pesky runner’s knee. It’s mostly an overuse injury, meaning you’ve been pushing your knees to the limit. But there’s more to it than that.

Biomechanical factors can also play a role, such as weak glutes or hip flexors, improper running form, going too hard too fast, and even wearing the wrong shoes. It’s like a perfect storm brewing inside your knee!

The Treatment

Let’s start with a golden rule: take a break from running, at least for now. Don’t worry, it’s not the end of the world! Instead, it’s time to try out alternative activities that are kinder to your knees, like swimming and yoga. They’ll give you the chance to stay active while giving those hardworking knees a well-deserved breather.

Now, let’s talk about immediate relief. Grab an ice pack and give your knee a good icing session. Trust me, it works wonders for reducing inflammation and numbing the pain. And while you’re at it, elevate your knee to give it some well-deserved rest and relief. You can also try taping your knee for more pain relief. Remember that having the right knee pain treatment plan is key for a quick recovery.

The Prevention

Strengthening your glutes should be a top priority since these muscles provide stability and support. Incorporate glute-strengthening exercises into your routine regularly, and you’ll be well on your way to building a fortress of knee protection.

You should also stretch out your hamstrings as doing so helps in maintaining flexibility and preventing imbalances that could lead to knee issues.

What’s more?

Make sure you have the proper shoes that cater to your specific foot type. It’s like finding the perfect fit for Cinderella’s glass slipper, except in this case, it’s all about finding the ideal shoe for your running endeavors.

Last but not least, work on your running form, ensuring that you’re not putting unnecessary strain on your knees.

Knee Pain When Running 2. IT Band Syndrome

Another troublemaker that likes to wreak havoc on athletes’ knees is the infamous Iliotibial Band Syndrome. Imagine this band of tissues as a mischievous troublemaker running down the outside of your thighs, from the hips to the shins. When it gets irritated and inflamed, brace yourself for some serious knee trouble!

The Symptoms

Picture this: you’re out there, pounding the pavement, and suddenly you feel a sharp pain on the outside of your knee. Ouch! Unlike runner’s knee, you won’t typically see any swelling in the area. However, don’t be surprised if your hip joins the party and starts causing you grief too. It’s like a duo of pain, working together to make your running experience less than enjoyable.

But here’s the kicker: the pain might not be a constant companion. It’s sneaky, sporadic, and loves to fade away when you rest. But just when you think you’ve shaken it off, it has a funny way of reappearing, sometimes out of nowhere, at the exact same point in your run. Talk about bad timing! The silver lining, though, is that most runners find that the pain miraculously disappears as soon as they stop running.

The Causes

ITBS is usually an overuse injury, meaning you’ve pushed your knees beyond their limits. If you’ve been doing too much too soon, without giving your knees a chance to bounce back and recover, well, they might revolt and bring you the gift of ITBS. It’s like pushing your luck with your loyal troops, demanding too much without granting them the rest they deserve.

The Treatment

If you find yourself dealing with the pesky ITBS, it’s time to take action and fix this troublemaker once and for all. Step one: pump the brakes and give your body the rest it deserves. Seriously, no cutting corners on this one.

If you want to nip this problem in the bud as soon as possible, you need to give that tendon a break. Running through the pain? Not a good idea. Trust me, it will only worsen the situation in the short and long term. So, let’s be smart about it and put those running shoes aside for a little while.

The Prevention

Now, let’s talk prevention. Hip strengthening exercises are going to be your secret weapon. Think of them as the knights in shining armor, protecting your entire leg and adding stability to your thighs and knees. Leg lifts, bridges—you name it, do them!

What’s more?

Stretching your IT band after running is another crucial step. It’s like giving your band of troublemakers a gentle post-run stretch session, releasing any tension that may have built up. And if you really want to show your IT band some love, try using a foam roller. Roll it along your IT band, especially when you feel any tightness in the area. It’s like giving your band a little massage, helping it loosen up and find its happy place.

Now, here’s a little treat for you. Check out the following helpful video that demonstrates proper running form.

Trust me, it’s like having a personal coach right in your living room, guiding you towards ITBS-free running. Learn the proper technique, be mindful of your form, and you’ll be running like a gazelle in no time.

Knee Pain When Running 3. Patellar Tendinitis

The patellar tendon isa vital connection between the powerhouse muscles at the front of your thighs and the sturdy shinbone below. It’s like the bridge that allows your quads to communicate with your lower leg bone, ensuring smooth movement and power.

But alas, sometimes this essential tendon rebels and falls victim to inflammation and irritation. When this happens, it’s known as patellar tendinitis, a pesky condition that can wreak havoc on your knees, especially when running.

Patellar tendinitis ranks as the third most common cause of knee pain among runners. But here’s the twist—it doesn’t stop there. This mischievous condition is known to target cyclists, skiers, and athletes of all kinds who engage in activities that involve lots of jumping.

The Causes

Too much hill running, especially those treacherous downhill sections, is a prime suspect. A sudden increase in mileage or pace without giving your knees enough time to adapt can also set the stage for trouble. And let’s not forget about the classic culprit—overuse.

Repetitive strain on the tendon can lead to this inflamed and irritated state. It’s like asking your knee to endure a marathon without proper preparation—eventually, it rebels.

The Symptoms

You may have heard it referred to as “jumper’s knee,” and for a good reason. It tends to unleash pain right in the front of your knee, between the patella and the point where the tendon attaches to the mighty tibia, your trusty shinbone. The ache is persistent, haunting your every move—running, squatting, jumping. Even prolonged sitting can trigger discomfort.

The Treatment

When it comes to this injury, running through the pain is a big no-no. Trust me, it’s like trying to heal a broken bone by dancing the tango—it only makes things worse. So, it’s time to hit the brakes on your running routine and give your body the rest it needs.

Now, here’s the good news: you can expect a full recovery in just a few weeks, maximum. It may seem like an eternity, but trust me, time flies when you’re healing. So be patient, my friend, and let your body work its magic.

While you’re on the road to recovery, let’s talk about some self-care strategies. Grab an ice pack and give that injured area some TLC. Apply cold therapy a few times a day to reduce inflammation and soothe any discomfort. Think of it as a refreshing breeze on a hot summer day, cooling down the heat of your injury.

But wait, there’s more! Just because you’re taking a break from running doesn’t mean you can’t stay active. Cross-training is your new best friend.

The Prevention

Here’s the deal: stick to the golden 10 percent rule. When increasing your mileage, don’t be too hasty. Gradual progress is key to avoiding these setbacks. It’s like building a solid foundation, one brick at a time.

Speaking of foundation, let’s talk about proper running form. It’s not just about looking good on the track; it’s about protecting your knees and enhancing your performance. Whether you’re conquering flat surfaces or navigating those challenging hilly terrains, be mindful of your form. Engage your core, maintain a good posture, and find your rhythm.

But wait, there’s more! Strengthen those legs, my determined athlete. Focus on exercises that give your quadriceps and calves some love. These powerhouses will provide the stability and support your knees need to conquer any challenge that comes your way. It’s like building an unbreakable fortress, ready to tackle any obstacle.

4. Knee Sprains

When it comes to high-impact activities, knee sprains are no surprise. These sneaky injuries occur when the ligaments in your knee undergo a sudden tear or stretch beyond their normal range of motion.

Now, picture this: any movement that overextends or overstresses these hardworking ligaments can result in a knee sprain. It’s like tugging on a rope with all your might, causing it to fray and strain under the pressure.

The Causes

Running on rugged and uneven surfaces can be a recipe for disaster. It’s like navigating a treacherous mountain path, where every twist and turn puts your knees at risk. Oh, and bad form? That’s a no-no. Just like a wobbly tightrope walker, improper technique can throw your knee ligaments off balance, making them more vulnerable to injury.

What’s more?

Overuse is another sneaky culprit. Pushing your limits too hard, too fast, without giving those knees enough time to adapt, can lead to trouble. And sometimes, life throws unexpected obstacles our way. Trips, falls, and missteps can also put your knee ligaments in a precarious position.

The Treatment

As with most injuries, at the first sign of the onset of the condition, the best course of action is to follow is the RICE method.

This is going to help you soothe the pain and reduce the swelling—all of which can speed up recovery.

Next, after a couple of days of complete rest, make sure to rehab your knee with some basic exercises to regain the function, movement, and strength of the injured knee.

In cases of extreme pain, make sure to get yourself checked out by a doctor.

The Prevention

Research shows that incorporating regular leg strength training can work wonders, especially for those key muscles around the knees like the quads and calves. By dedicating some time to strengthening these areas, you’ll be building a solid foundation of support and stability for your knees.

But that’s not all!

When it comes to hitting the trails or venturing off-road during your runs, caution is key. Studies indicate that running on uneven surfaces can put extra strain on your joints, including your precious knees. So, it’s essential to be extra mindful during these adventures and take necessary precautions to prevent injuries.

Now, let’s talk about running form and footwear. Think of your running form as the blueprint for efficiency and injury prevention. By developing proper running technique, you’ll not only enhance your performance but also reduce the risk of knee issues. Seek guidance from experts, watch tutorials, or even consider working with a running coach to fine-tune your form.

Footwear plays a significant role as well. Just like a car needs the right tires for different road conditions, your feet require suitable shoes that match your foot type and the terrains you’ll be conquering. Don’t underestimate the power of a comfortable and supportive pair of running shoes—they can make all the difference in keeping your knees happy and healthy.

Knee Pain When Running 5. ACL and MCL Tears

Let’s dive into the fascinating world of knee ligaments, specifically the notorious ACL, also known as the Anterior Cruciate Ligament. This ligament acts as a sturdy bridge connecting your thighbone to your shinbone on the outside of your knee, providing stability and support to keep you moving smoothly.

And when the dreaded tearing of the ACL strikes is like a bridge collapsing. This, in turn, disrupts the harmony in your knee joint. Ouch! This condition, commonly referred to as an ACL injury, can be quite a setback.

But here’s the twist: if you’re an athlete who participates in sports demanding sudden changes in direction, like soccer, tennis, or basketball, this is where the ACL’s arch-nemesis strikes. It’s like those sports put your ACL on the frontlines, constantly testing its resilience and stability.

The Causes

Imagine this: you’re running, playing a sport, or simply going about your day when suddenly, your knee takes an unexpected twist, leaving your foot planted like a stubborn tree. Yep, that’s one possible cause of this condition—an abrupt twist of the knee with the foot firmly rooted in place. It’s like a wild dance move gone wrong, with your knee as the unsuspecting partner.

But that’s not all. Repeated stress on the knee joint can also play a sneaky role in increasing the risk of injury. Think of it like a repetitive drumbeat, pounding on your knee joint day after day, slowly weakening its defenses. It’s important to note that these repeated stressors can gradually wear down the structures that support your knee, leaving it more susceptible to injury.

And here’s a curveball: getting hit on the knee! It’s like a sudden collision with an unexpected opponent, throwing your knee into a state of chaos. Whether it’s a sports-related collision or an accidental encounter with a solid object, such impacts can lead to this condition.

The Symptoms

If you experience an intense pain accompanied by a loud popping sound during the moment of injury, it’s like a thunderclap announcing the arrival of an ACL or MCL tear. It’s a painful reminder that something in your knee has gone awry.

Following the initial shock, you may notice varying degrees of pain in your injured knee. It could be as mild as a gentle breeze or as severe as a roaring storm. Your knee will definitely make its voice heard, signaling that it’s not happy with the situation.

Keep an eye out for tenderness and swelling along the inside of your knee. It’s like an unexpected bump or bruise that appears, adding another piece to the puzzle. These signs serve as clear indicators of the condition, raising the flag that something is amiss.

The Treatment

As a general guide, treating those tricky ACL and MCL tears often involves a combination of strategies. It’s time to meet RICE, the superhero of recovery: Rest, Ice, Compression, and Elevation.

Embrace this essential quartet and give your knee the much-needed TLC it deserves. But that’s not all! Physical therapy becomes your trusty sidekick, helping you regain strength, mobility, and stability in your injured knee. It’s like having a personal trainer specifically tailored to your knee’s needs.

Don’t forget the importance of support. Supportive gear can provide added stability and protection during the recovery process. And for those with mild to moderate injuries, crutches might come into play, acting as your temporary allies, helping you navigate the challenges of everyday movement.

The Prevention

Make it a priority to instill proper technique in your activities. Seek guidance from experts, watch tutorials, or even consider working with a coach to fine-tune your form. Trust me, it’s a game-changer.

But that’s not all! Strengthening your knees is like fortifying a castle’s walls—it adds an extra layer of support and stability. Incorporate plenty of strength training exercises that target the muscles surrounding your knees. Research shows that this can significantly reduce the risk of various knee injuries.

Knee Pain When Running 6. Meniscus Tear

The meniscus is an elastic, C-shaped rubbery cushion. It’s like a trusty bodyguard, stationed on both the inside and outside of your knees, ready to spring into action when needed.

The meniscus helps keep your knee joint steady and balanced. It’s like a skilled tightrope walker, maintaining equilibrium in the face of various movements. But that’s not all. The meniscus takes on another important role—it’s your knee’s very own shock absorber.

Imagine this: when you perform knee-bending motions, like jumping or running, the meniscus springs into action, cushioning the impact and protecting your precious knees from excessive stresses. It’s like a masterful trampoline, gracefully absorbing the forces that could otherwise wreak havoc on your knees.

However, there are times when the meniscus faces adversity. This occurs when a traumatic event, such as hyper flexing, forceful twisting, or cutting motion of the knee joint, leads to a tear in this resilient cartilage. It’s like a plot twist in an action movie, throwing your knee’s delicate balance off course.

The Causes

Any sudden turn or cutting motion can be the culprit behind a meniscus injury. Deep squatting, too, can contribute to the risk of injury, placing additional strain on the meniscus.

Additionally, it’s worth noting that meniscus tears can occur as a result of aging or underlying conditions like arthritis. Over time, wear and tear can gradually weaken the meniscus, making it more susceptible to injury. It’s a reminder that as we age, we need to pay extra attention to our knee health and take steps to protect and strengthen this vital cartilage.

The Symptoms

Pay close attention to how your knee moves. If you find it difficult to bend and straighten your injured knee, it’s like a roadblock preventing smooth motion. This could be a sign of a meniscus tear. Additionally, bending the injured knee may exacerbate the pain, making it even more noticeable. It’s like a protest from your knee, urging you to address the issue.

But that’s not all. Keep an ear out for any popping sounds coming from your knee, accompanied by a feeling of the knee “giving away.” It’s like a mischievous surprise, catching you off guard and further indicating that the meniscus may be compromised.

The Prevention

When dealing with small tears, the RICE method becomes your trusty companion. Rest, Ice, Compression, and Elevation work together as a dynamic quartet, helping you heal and recover.

However, for more severe cases, it’s time to call in the experts. An orthopedic surgeon can conduct a thorough assessment of the injured area. They’ll dive deep into the intricacies of your meniscus tear, evaluating its severity, size, and location. Depending on these factors, surgery might be necessary to correct the tear.

The Prevention

Regular leg strengthening exercises is the way to go. By fortifying the muscles surrounding your knees, you provide stability and support for your entire lower body.

What’s more?

Consider wearing knee protective gear or braces, especially during sports that involve lots of cutting, like basketball or tennis. These gear acts as your knightly armor, adding an extra layer of protection to your vulnerable knees.

Knee Pain When Running 7. Bakers Cyst

Baker’s Cyst, also referred to as the popliteal cyst, is like a hidden nightmare that develops behind the knee. Imagine a fluid-filled swelling, creating a noticeable bulge in the area. This can cause discomfort and concern.

To get a visual grasp, take a peek at the picture. It will give you a clearer understanding of this unique condition, showcasing the location and appearance of the cyst.

Causes

Baker’s Cyst is often a result of an underlying issue within the knee joint, particularly a cartilage tear or arthritis. It’s like a chain reaction, where these knee-related troubles pave the way for the development of the cyst. In fact, nearly any condition that leads to joint swelling can be a potential trigger for Baker’s Cyst. It’s a reminder of how interconnected our body’s systems are.

Main Symptoms

Pain and swelling behind the knee, right at the junction where the upper and lower leg meet. It’s like an unwelcome guest, making its presence known in a specific spot. The pressure caused by the cyst can lead to tenderness and discomfort, especially after running. Sometimes, the area might feel hot or inflamed, like a fiery warning sign.

The swelling associated with Baker’s Cyst can hinder the full bending and straightening of the knee. It’s like an obstacle course, limiting the range of motion and affecting your mobility. This decreased movement serves as a reminder that something within the knee is not functioning optimally.

The Treatment

Apply ice to soothe any pain and bring down the swelling. Embrace compression, like a gentle hug for your knee, using a wrap or brace to support and stabilize the injured area. Lastly, elevate your leg, raising it above heart level, to enhance circulation and aid in the healing process. With the power of RICE, your knee will be on the road to recovery.

In addition, consider reaching for an anti-inflammatory drug to help reduce pain and swelling. Consult with a healthcare professional to determine the best medication for your specific needs.

What’s more? Pay attention to your training plan. Make adjustments as needed. Reduce your mileage and re-adjust the intensity of your training sessions. Think of it as a recalibration, allowing your knee to heal while still staying active. By easing the load on your injured knee, you provide it with the opportunity to recover and rebuild strength.

The Knee Pain Treatment plan in a nutshell

Let’s uncover the secrets to conquering knee pain and restoring your running glory. Here’s a handy guide that sums up the steps you need to take on this journey to recovery. Get ready to lace up your shoes and embark on a path towards pain-free running!

Step 1: Take a breather and adjust your stride. It’s time to give your knee a break. Stop running or reduce your mileage to allow your knee to heal and regain its strength. Think of it as pressing the pause button, giving your knee the space it needs to recover.
Step 2: Embrace the power of ice. Like a cool breeze on a hot summer day, icing your injured knee three to four times a day works wonders. Grab an ice pack and apply it to the troubled area, letting the cold sensation soothe the pain and reduce inflammation. It’s like a refreshing oasis for your knee.
Step 3: Give your knee some extra love and support. Wrap it up with straps, sleeves, or an elastic bandage to provide the much-needed stability. This compression acts like a gentle hug, reminding your knee that it’s not alone on this journey. The added support expedites the recovery process and helps you get back on your feet faster.
Step 4: Elevate and relax. Find comfort in elevating your knee with a pillow under your heel. Whether you’re lying down or sitting, this elevated position eases pain and minimizes swelling. It’s like creating a cozy haven for your knee to rest and heal.
Step 5: Explore the world of anti-inflammatory warriors. Reach for over-the-counter medications like Naproxen or ibuprofen to combat swelling and alleviate pain. These mighty warriors wage war against inflammation, allowing your knee to find relief and heal more effectively. Consult with a healthcare professional to determine the best medication for your specific needs.
Step 6: Let the rehab journey begin. Engage in a regimen of knee-strengthening and stretching exercises. These exercises act as a renaissance for your knee, rebuilding its strength and flexibility. Seek guidance from a physical therapist or use reputable resources to ensure you’re performing the exercises correctly and safely. It’s like sculpting a masterpiece, shaping your knee into a resilient and powerful force.

Remember, each step is a piece of the puzzle, guiding you towards a pain-free running experience. Be patient, listen to your body, and embrace the healing process. With the power of rest, ice, compression, elevation, medication, and rehabilitation exercises, you’ll soon be back on the track, chasing your running dreams.

So, lace up those shoes and get ready to reclaim the joy of running without the burden of knee pain. Your journey to recovery starts now!

Knee Pain When Running – The Conclusion

The above medical conditions cover most of the reasons for your knee pain when running. That said, if you suspect that your running knee pain is caused by something else, then be sure to see a certified physician for a thorough assessment.

In the meantime, thank for you reading my post.

Run strong and stay safe.

Top 6 Cardio Alternatives to Running

November 20, 2024September 22, 2016 by David Dack

Looking for the best cardio alternatives to running? Then you have come to the right place.

If you have trouble running—whether you’re injured, burned out or just looking to spice things up—know that you got alternatives.

You don’t have to suffer through pain or injury to increase your heart rate and get your body moving.

Here are my favorite running alternatives that can double up as exercises to replace running.

Enjoy!

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own.

Cardio Alternatives To Running Option I – Skipping

Skipping is awesome for many reasons.

This amazing workout can help you build speed, power, and agility in your legs without having to leave the comfort of your home.

How it does that?

First of all, skipping builds lower body strength—especially in the calves—and improves core power and endurance—fundamental aspects of building a powerful and injury free runner.

Also, jump roping workouts can help you become a faster running by training your legs to “spend” less time on the ground, which is one of the main keys to speed and agility.

In other words, jumping rope on a regular basis can help you improve speed, power, balance, coordination, and endurance.

These are the essential elements when it comes to becoming the best runner you can be.

Not only that, the rope also burns tons of calories.

According to research, jumping rope can burn up to 15 calories per minute, depending on intensity and your fitness level, of course.

The only downside of jump rope training that I can think of is that it’s high impact.

As a result, if you have any sort of serious injury, you should go easy on the rope and stay within your fitness level the entire time.

For more tips on jump rope training, check my post here.

Other than that, I see no objection to adding this excellent tool into your training program.

Cardio Alternatives To Running Option II – Rowing

I’m not a big rowing machine fan.

I wish I were, but I’m not.

Nonetheless, this doesn’t mean that this machine has got nothing to offer.

Au contraire, rowing is a fantastic cardiovascular exercise that targets the back, core, quads, hamstrings, glutes, as well as the shoulders and the arms, of course.

And with the right training form, you can target your abs, chest, triceps and biceps muscles in one continuous and non-stop motion and action.

In fact, the movement of pushing and pulling on a rowing machine might be more effective than traditional strength training since it hits and targets almost all of the major muscle groups, according to a study by Duke University.

That’s right.

This workout is total body exercise per excellence.

And you can do this all while getting your heart working to its max.

What’s more? Oh, rowing is also very low impact, so it’s an ideal alternative for runners recovering from an injury or looking for a low-impact exercise to replace running.

And if you’ve never used a rowing machine before, then don’t let that stop you.

The good news is that you can find an indoor rowing machine at most gyms and fitness facilities.

You might also consider signing up for an indoor rowing class or get yourself an indoor rowing machine to get the most out of this amazing workout.

Here is a YouTube tutorial to help you perfect your form and get ready to row with finesse or check this great beginner rowing machine workout plan.

Cardio Alternatives To Running Option III – The Stairs

According to a Canadian research, walking up 200 steps at least twice a day, five days a week for a duration of two months can lead to an increase in V02 max by up to 17 percent.

Which is great.

Not only that, but you also have to engage more leg muscles on the stairs since you have to constantly lift up your body upward with each step you take.

This boosts overall lower body strength like nothing else.

What’s more?

The stairs are also easier on the joints than classic sprints while also improving your range of motion and agility.

Therefore, if your office or apartment building has access to stairs, or you leave near a stadium, be sure to add this cardio option to your training arsenal.

To get the most of the stairs, be sure to switch it up between running, skipping, jumping, hopping and squatting.

For an impressive stair workout, check my post here.

Cardio Alternatives To Running Option IV – Cycling

This is my favorite cardio cross-training exercise.

I really love cycling because it works the lungs and the cardiovascular system in a similar manner to running, but without the high impact often associated with the sport.

Why?

For starters, this is one of the best workouts for shedding mad calories while building up muscles and power in the core, glutes, thighs, and legs.

Also, cycling is low impact, so it’s easier on the body and the perfect running alternative option for anyone nursing an injury.

And it’s also the ideal calorie burner.

In fact, research shows that you can burn as many calories as you would during a 45-minutes run during a typical spinning class.

Not only that, cycling can also increase your stride length and speed.

Maybe the only downside of this cardio option is that you’ll need some gear to get going, including a good bike (whether it’s a road bike, mountain bike, etc.), a helmet, and protective glasses and the right clothing.

Also, be sure to stay safe on the road.

Check my post for some of the best biking workouts for runners.

Cardio Alternatives To Running Option V – Swimming

If you are a running fanatic, just like me, but are suffering from joint pain or an injury, then swimming might be the exact thing the doctor ordered.

Swimming can push your body and cardiovascular system to the max without so much impact on your joints—making it the IDEAL running alternative for those looking to reduce impact on their bodies and/or recovering from an injury.

In fact, according to a study in the Journal of Applied Physiology, hitting the pool for an hour, at least three times per week for ten weeks can increase VO2 max by up 10 percent.

Not only that, swimming also target almost every muscle in the upper body, making it for an excellent resistance training option.

Here is a YouTube tutorial to help you build perfect swimming technique if you are a complete beginner.

Alternatives To Running Option VI – Bodyweight Training

Last but not least, you can also get a great cardio workout without reaching for the rope, hopping on the rowing machine, hitting the pool, or purchasing an expensive bike.

Enter the world of the bodyweight training.

What I really love about bodyweight training is that it is easily scalable, convenient and mostly low impact.

This means you can do it in the comfort of your own house without paying for hefty gym fees or purchasing any expensive training equipment.

All you need is your body, a bit of space, and off you go.

What’s more? Body-only exercises are also so effective at burning calories and maximizing fitness gains.

In fact, performing bodyweight exercises in a high-intensity interval manner can be an effective way to increase total body strength while also the heart pumping.

Some of the best bodyweight cardio exercises include high knees, power skips, butt kicks, jumping jacks, bounding, plyo push-ups, squat jumps, box jumps, and burpees.

The list is almost endless.

Here are three routines to try:

Running But Not Losing Weight? Here Are The 10 Reasons

November 14, 2024September 22, 2016 by David Dack

Why can’t I lose weight while running?

If you don’t already know the answer to that question, then this post is perfect for you.

Running & Weight Loss Results

Running is the best thing you can do to help you lose weight and keep it off for good.

If truth be told, the reason I started running in the first place was to lose weight, and chances you’ve started (or thinking about it) for similar reasons.

Scores of beginners take up running because, mostly, they want to lose weight.

In other words, running does help you lose weight.

Nonetheless, and as I have learned the hard way, running does not always lead to weight loss.

This is a hard one to swallow…

Just because you took up running, it doesn’t necessarily mean that you’re going to get a flat stomach.

In fact, even if you are following a healthy diet and are hitting the pavement on a regular basis, there is no guarantee for weight loss.

My Story

When I first took up running circa 2006, I lost around 25 pounds in the first few months.

However, I couldn’t keep the weight off—regardless of my efforts and how much I wanted to stay slim.

Within six months of my initial success, I gained about 15 pounds back, even though I was running more than before and trying to set my diet in the right direction.

The irony, I know.

This frustrated the hell out of me.

All the same, I kept going after my weight loss goals.

I knew that I had no option other than staying consistent—giving up was not an option.

After a long process of trial and error, I was able to keep the weight off.

And today I’m going to share with you some of the main reasons you’re not losing weight as fast as you’d like to, along with a few tips to help you expedite the process and increase the chances of your success.

So are you excited? Then here we go…

Running But Not Losing Weight? – The Answer(s) You Seek

Running But Not Losing Weight Reason – 1. You are Gaining Muscle Mass

When you take up running, and for the first few months, your body responds to the new rigorous activity by making some adaptations and physiological changes.

One of these changes is a significant shift in your body composition as you gain muscle mass and lose fat.

How does that happen?

Running can increase muscles mass—especially in key running muscles, such as the glutes, quads, and calves.

In fact, you could be building muscle mass faster than you are shedding fat.

The Fix

The only thing you need to here is: Patience.

That’s it.

Once you keep up the good work, the fat will eventually burn off, and you’ll end up with a leaner and sculpted body.

Also, use other measurements for weight loss beyond the scale.

You might consider taking regular measures of your waist and circumference, or calculating your body mass index—BMI—via this online calculator.

This will give you a better ballpark figure of your percentage of body fat, according to your weight and height.

Running But Not Losing Weight Reason – 2 Bad Nutrition

This seems like a no-brainer, but even if you believe that you’re eating sensibly, you might be still off the mark.

Even if you exercise regularly, it doesn’t mean you can get away with eating a big mac and chocolate cake guilt-free and still lose weight.

That’s not how things happen in the real world.

A moderate 45-minute run may burn roughly 500 calories, but follow it with a soda drink, or a donut, and the calorie deficit is effectively erased.

What’s more?

Research published in JAMA revealed that subjects underestimated the amount of calories contained in a high-caloric food virtually 100 percent of the time.

The Solution

Here’s how to eat for weight loss when running.

Eat right. While your eating plan depends heavily on many factors, including your genes, body type, metabolism, the rule is to opt for natural, whole foods, at least 90 percent of the time.

Eat Well. Shoot for three meals a day satisfying enough that you can go for four to five hours before you feel the need for food.

Skip the sugar. Say no to sugary foods, bread, and anything else that’s processed.

The fewer the ingredients on the label, the better.

If you can’t pronounce, it’s likely not something you want to be putting in your mouth.

Practice Portion Control. Use cups and spoons to measure your serving sizes and make sure they’re appropriate.

Here’s the full guide.

Time your meals. When you eat also impacts your weight loss efforts. Here’s the full guide.

Monitor your calories. Use this simple online calculator to figure your daily calorie intake.

Additional resource – Clean keto food list for beginners

Running But Not Losing Weight Reason – 3 You Run too Much

Logging in too many miles without giving your body enough recovery time can lead to overtraining and all sorts of health troubles.

But that’s not the whole story.

Overtraining also has an impact on your weight loss vision.

If you an overtrained runner, especially when it comes to fluids, electrolyte balance, blood sugar, and stress levels, then you might be harming your thyroid and hindering your metabolic rate, all of which can compromise your weight loss efforts.

In other words, stress is bad for you—regardless of how much of healthy lifestyle you are championing.

The Fix

Give recovery the priority it calls for by doing the following:

Eat for recovery with an emphasis on post-run eating and eating natural and nutritious food.
Shoot for at least 7 to 8 hours of high quality interrupted sleep during the night’s time.
Schedule recovery runs, recovery workouts, recovery days, and recovery weeks into your training program.
Do your best to eliminate and reduce stress and its triggers in your life.
For more recovery practices, check my post here.

Running But Not Losing Weight Reason – 4 You’re Not Running Hard (or Long) Enough

Some runners are able to lose a few pounds at first by just going for a few short runs around the block while opting for sensible diet guidelines.

But after a couple of months of doing the same thing, they suddenly hit a wall and stop seeing progress?

What’s gives?

The reason is actually quite simple.

The human body is pretty smart, and it’s designed to be as efficient as possible; this means that if you are running the same route at the same intensity and training level, your body will eventually adapt to the workload, and you’ll stop seeing results.

In fact, this is guaranteed way to encounter a weight loss plateau.

According to research conducted at the University of Tampa, running on the treadmill for 45 minutes at a steady pace promotes weight loss, but only during the first few weeks.

The Fix

Be consistent.

If you are serious about losing weight, make sure to schedule at least three runs per week, aiming for a minimum of 240 minutes of exercise a week.

Plus, and this is super important, try to diversify your training intensity and duration.

HIIT running workouts, such as sprints, hill reps and other HIIT workouts might be the exact thing you need to break a weight loss plateau and reach your weight loss running goals.

Thus, Instead of doing the same steady state runs over and over again, add a couple of interval training sessions to your weekly training routines, such as interval sprints and hill reps.

Also, incorporate a couple of cross training sessions to your training program to keep you consistent and speed up your fitness gains.

Spinning, Yoga, weight training, and swimming are some of the best options.

What’s more? If you are not into cross training, then I recommend that you find smart and practical ways to add more physical activity into your daily routine.

Here are a few things to consider:

Stand more.
Play with the kids.
Get a stand-up work desk.
Play sports with the kids.
Exercise the dog.
The list is almost endless.

Just get out there and be as active as possible.

Additional link – Slow running vs fast running for weight loss

Running But Not Losing Weight Reason – 5 The Scale is Just One Piece of a Much Bigger Puzzle

“The scale is a bastard trickster” as I like to say.

If truth be told, the scale might not be your best friend when it comes to keeping track of your weight loss progress—or lack thereof.

Why?

Well, it’s really simple.

Body weight tends to rise and fall by a few pounds from one day to the next.

This fluctuation depends, mainly, on hormones activity, the foods you are eating, dehydration level, etc…and when you hang your hopes on the scale, then you are actually setting yourself a vicious cycle of ups and downs.

So please, please remember this: the numbers on the scale do not tell the whole story.

The Fix

The best advice I can give you when it comes to tracking weight loss the right way is to use a variety of measurement.

As I have already stated, you need to opt for other ways than the scale to measure your progress.

Try some of these ways to measure your progress:

Measure your body fat percentage once per month.
Measure your waist circumference.
Keep tabs on how well your clothes fit. Try on the same pair shirts or jeans every four to six weeks, and look for the subtle differences.
Take before and after pictures on a monthly basis.
Keep tabs on your emotional states and energy levels. Are you sleeping better? Do you have more energy? Are you feeling less stressed? Do you feel more alive? Etc.
Keep tabs on your athletic performance. Is your athletic performance improving? How much you can you run? How long can you run? How fast can you run? Take these fitness tests on every six to eight weeks to see how your fitness level stacks up to the average Joe.

Running But Not Losing Weight Reason – 6 Unrealistic Weight Loss Expectations

I hate to break it to you, but weight loss is not something that happens overnight.

In reality, and contrary to popular belief, weight loss is a much slower process than the majority of people want it to be.

Don’t get me wrong.

Overnight success stories do happen.

In fact, it is even possible to lose a bunch of weight fast in the first few weeks of a weight loss resolution, but the truth is, this cannot be sustained.

And according to research, this is not the healthiest thing to do.

Therefore, if you are struggling with the scale, one reason might be that you just haven’t given it enough time.

And that’s it.

Additional Resource – Here’s how to much to run to lose weight

Fix it

Stop looking for short-term results.

Weight loss is more of a marathon, not a sprint.

Slow and steady wins the weight loss race…

Yeah, that’s easier said than done.

Here is your action plan:

Aim for no more one pound per week—that’s roughly 3500 calories.

As a rule of thumb, you should, ideally, shoot for a 300 to 500 calorie deficit a day if you are serious about shedding weight the healthy and sustainable way.

Give the process time, and with enough persistence and flexibility on your part, you’ll achieve what you are after.

Just keep in mind that everybody is different and responds differently to training routines and diet habits.

No suit fits all.

That’s the beauty of life.

And in the end, it pays for the long term to start accepting your body the way it is.

I hate to break it to you, but not everyone can look like a fitness model—no matter how entitled you feel and regardless of what the latest fitness magazine covers promise—we are all different.

The truth is, most of the fitness magazine covers and the fit-inspiration are often embellished and enhanced using special software—no one actually looks like that in real life (thank you Photoshop), and you shouldn’t be hard on yourself since you are not meeting any particular standard.

Running But Not Losing Weight Reason – 7 You Are Under Too Much Stress

Plenty of research has revealed that stress and weight gain go hand in hand.

Not convinced? Check the following studies:

Chronic stress can contribute to a host of health issues, including:

Elevated cortisol. Not only does this mess up your hunger hormone, but also cause extra belly fat storage.

Cravings. Research shows that we’re more likely to reach for ‘comfort foods’ that are rich in sugar and fat when we’re stressed.

Skipping Runs. When you feel like the world of the world is on your shoulders, it’s easy to put your run on the backburner in favor of a delicious waffle or a beer.

The Solution

Take a few minutes throughout your day to consciously check in with yourself and reduce your stress level.

Don’t take my word for it.

Research published in the journal Eating Behaviors revealed that regular meditation could help tame binge eating and decrease emotional eating.

Running But Not Losing Weight Reason – 8 You’re Sleep Deprived

Making time for your morning runs can mean less time for sleep, but it’s vital to get enough between the sheets hours if you’re trying to lose weight.

Why it’s the case?

Plenty of research has found that poor sleep to be one of the most common risk factors for obesity.

Here are a few:

Study 1

A study out of the University of Chicago found that sleep-deprived subjects opted for foods with twice as many carbs and fats as those who had enough sleep.

Study 2

One Mayo Clinic research found that sleep deprived subjects consume an average of 500 extra calories a day.

Study 3

Research out of the American Journal of Clinical Nutrition found that sleep deprivation can increase the chances of late-night snacking and unhealthy food decisions.

Study 4

Research proposes that lack of sleep may lower your resting metabolic rate, which is the rate at which your body burns calories when at rest.

In other words, by skipping on sleep, your body is cooking up a perfect recipe for weight gain.

The reasons sleep affects your weight are manifold. These include :

Sleep deprivation can boost both insulin and leptin levels, resulting in the body becoming desensitized to their response.
You’re more likely to get takeout for dinner then hit the bed late because you feel uncomfortably full.
When tired following a bad night, you may choose to skip your workout or simply do less, burning fewer calories.
Being tired and moody the next day sets your brain up to make bad food decision, research shows.

The Solution

Get at least seven to eight hours of quality sleep every day. That may require you to change your schedule around a bit, but it’s worth the effort.

Improve your sleep quality by doing the following:

Build the habit of napping –30 minutes max—every
Try different bedtime schedules and see which one works best for you. For example, go to bed at 11 pm so you can wake up at 7 am.
Go to bed and wake up at the same time, including weekends
Reduce distraction and light exposure in the few hours leading to bedtime
Avoid stimulates such as caffeine or nicotine for three hours before bed.

Running But Not Losing Weight Reason – 9 You’re Losing Weight Without Realizing It

If you’ve been training hard lately and suddenly see the number on the scale go up, don’t panic.

The stats on the scale provide one variable, your absolute weight, which isn’t always the more reliable judge of what’s happening in (and to) your body.

By stepping on the scale day in day out, you’re simply measuring everyday fluctuations in your hydration levels and other trivial weight metrics.

What’s more?

Muscle gain can also be a culprit.

Sure, pounding the pavement doesn’t create a lot of bulk, but it does allow you to increase muscle mass, especially in your lower body.

In fact, if you’re running consistently enough to develop telltale running calves and quads, then you gained some muscle.

And since muscle weight more than fat, you might not see the scale move to the direction you desire, or you could put on a few pounds.

This is especially the case if you pick up training for the first time and/or are close to your ideal weight.

The Solution

Don’t jump on the scale every day.

It’s not unheard of for body weight to go up and down by a few pounds throughout the day.

Instead look for gradual, yet consistent, changes in your weight every three to four weeks.

To remove ups and downs from external factors form the equation, build the habit of weighing yourself at the same time of day and same day.

And make sure to do it first thing in the morning, before eating or getting dressed.

Use other measurements other than the scale to keep track of your progress.

Measure your waist circumference
Measure your body weight percentage.
Get your body composition analyzed
Track your body fat percentage.

Running But Not Losing Weight Reason – 10 You Have A Medical Condition

Maybe you’re not losing weight, despite running regularly and eating well, is because you have got an underlying health condition.

A host of medical conditions can hinder weight loss or cause weight gain. Among them are:

Cushing’s syndrome. Occurs when your adrenal glands release too much cortisol, resulting in the buildup of fat in your abdomen, upper back, and face.

Hypothyroidism. Happens when your thyroid is underactive, resulting in a limited production of the thyroid hormone, which is key for burning stored fat.

Polycystic over syndrome. Or PCOS, this condition is caused by a hormonal imbalance, affecting more than 5 million women in the US alone.

Insulin resistance. Or hyperinsulinemia, this is the umbrella term for host health issues thought to be rooted in insulin resistance.

Depression. You’re more likely to turn into eating to ease your emotional issues.

Some antidepressant medications (SSRIs) can also cause weight gain.

The Solution

Regardless of your exercise, diet, or lifestyle habits, if you’re piling up the pounds and don’t know why, consult with your doctor to rule out a medical issue as the cause.

Although you might feel tempted to give up, don’t. Most of these medical problems can be solved.

Conclusion

If you’re having trouble losing the pounds while running, you need to get real get back to basics—most of which I shared with you today (as well as this previous post).

It’s not only important to pay attention to what you’re putting in your mouth, but also how much sleep you’re getting, your stress level, your training intensity, and the fact that you might have medical issues that are sabotaging your weight loss efforts.

I know it’s hard to keep track off, but it’s worth the effort.

Just remember to take action, start small, and build these healthy habits gradually.

Then it’s just a question of time.

Losing weight is a messy business, especially when you’re a fat runner. There are no shortcuts nor silver bullets—and it requires hard and persistent work to see results—the type of result that works for the long term.

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.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

The above reasons are the main ones to blame for not losing weight. So, if you’re still wondering what to do when you can’t lose weight, be honest with yourself and assess the possibility that you might be actually doing it to yourself.

The 9 Diet Mistakes Runners Make

January 23, 2023September 22, 2016 by David Dack

When you’re a runner, proper nutrition is critical.

This is true whether you’re looking to lose weight, boost performance, or improve health.

The right diet maximizes energy, prevents GI distress, aids digestion, and optimizes recovery.

I can go on and on endlessly about this subject because I’ve made my share of mistakes.

Probably the worst mistake I ever made was underestimating my calorie needs.

I started skimping on meals with the intention of speeding up my weight loss results, and it had a serious outcome — my running performance suffered horribly.

In fact, I wanted to quit many a time.

Now that I look back at it, I don’t regret making that mistake.

It was a valuable lesson—something I’d to experience first-hand to fully appreciate.

Diets Are Hard To Maintain

Maintaining a healthy diet is more easily said than done.

Been there, done that. I struggled for years to figure out the right diet, but thanks to consistency, practice, and a bit of luck I was finally able to turn my nutrition around and bring myself into shape.

I got pretty down on myself when I figured out what I was doing wrong, but I now know that I was far from unique.

Nutritional mistakes are universal, even among runners of all training backgrounds and levels.

There’s no reason for you to go through the learning curve that I did – I’m here to help you learn the mistakes and what you need to do to fix them.

Read on!

Not Eating Enough

This is probably the first mistake I made when I took up running as a means for weight loss.

My reasoning was simple.

If I drastically reduced my calorie intake, I’d lose a ton of weight.

I was wrong.

The truth is that depriving your body of vital nutrients gains you nothing.

It actually undermines your workouts AND your weight loss progress.

The Fix

Eat appropriate portions of healthy foods.

As long as your diet is mainly made up of vegetables, lean proteins, healthy fats, and some fruits, you’re on the right path.

Looking to shed weight? Aim for a 500-calorie deficit per day.

Weight loss is a numbers game.

As a general rule, men should aim for eating at least 1800 calories per day, while women need about 1500 calories a day.

On hard training days your need for more nutrients is higher than usual, so spend less time worrying about calories.

Additional resource – Guide To BCAAs for Runners

Eating Whatever You Want

Many runners overestimate their calorie burn and underestimate the amount they consume.

This is why many struggle with weight gain, despite training every day.

Here’s the truth.

You simply can’t outrun a crappy diet.

Yes, you can go ahead and try it, but I’d bet you won’t go that far.

The Fix

Running for miles and miles every day doesn’t give you license to eat everything under the sun.

That’s why you got to be aware of your eating habits. Learn to recognize the signs that you’re full, so you don’t end up overeating.

Also, practice the 90/10 rule.

That means you should eat healthy and clean 90 percent of the time, then give yourself 10 percent for cheat meals and occasional indulgences.

What’s more? Keep tabs on your daily calorie burn with a GPS watch or an online calculator.

These types of tools can help you keep tabs on body weight, training intensity, and other valuable stats.

Additional Resource – Here’s your guide to pre and post run nutrition

Not Consuming Enough Protein

I hate to break it to you, but skimping on protein will do nothing but set you back on both your running and fitness goals.

And you don’t want that.

You may think of protein as being a bodybuilder’s main nutrient, but as a runner, you might need even more protein than a strength buff.

Why? There are plenty of reasons.

Protein keeps you feeling full for longer, speeds up your recovery and ensures optimal health.

I could go on and on about the importance of protein, but I’ll do that on another day in another blog.

In the meantime, you can learn more about it here.

The Fix

To get enough protein, aim for 1 to 1.5 grams per pound of body weight.

How can you do this? Simple: Add at least 15 to 20 grams of protein to every meal.

Some of the best sources include lean meats (such as poultry and fish), eggs, milk, yogurt, almonds, and nuts.

Addicted to Sports Nutrition

Performance nutrition—sports drinks, gels, chews, etc. —has its place in a running program.

But going overboard piles on more calories than you need, eventually leading to weight gain.

Eating too many energy bars can also result in nutritional imbalances.

When you go for processed junk instead of whole foods, you end up sacrificing vital nutrients such as vitamins, carotenoids, fiber, etc.

Additional resource – Running supplements for runners

The Fix

Know when you need specialty sports nutrition and when you don’t.

For instance, you don’t need special drinks and gels for short runs of less than 50 to 60 minutes.

Planning to run longer than that? Then consume 40 to 50 grams of carbohydrates—the equivalent of a 16-to-32-ounce sports drink—per hour of exercise.

Remember that energy bars are not a meal replacement.

Be sure to eat high-quality foods such as veggies, lean protein, and fruits, and also drink plenty of water to keep your body well hydrated.

Additional Resource – Creatine For Runners

Running Away from Fats

Skimping on fat? You’re doing your body a big disservice.

Here’s the truth.

Eating fats won’t make you fat any more than eating money will make you rich.

Not only that, but purging all types of fat from your eating plan is like throwing the baby out with the bath water.

Dietary fats help your body absorb nutrients like Vitamins A, D, and K.

They also regulate hunger, reduce your cholesterol level, aid digestion, and a host of other vital functions.

The Fix

Make healthy fats a priority.

Eat plenty of mono-and polyunsaturated fats, which are found in avocados, fish, nuts, olive oil, and seeds.

These are what protect your heart and promote feeling full.

The fats that you need to avoid like the plague are trans fats.

These are the manmade hydrogenated fats typically found in cookies, fast foods, and other processed items.

Healthy fats should make up 20 to 25 percent of your daily calorie intake.

As a rough guideline, consume a half gram per pound of body weight per day.

Additional resource – Best sources of electrolytes for runners

Ignoring Post-run Fueling

It took me years to realize the importance of my post-training diet.

I just didn’t know better, so I kept reaching for junk, non-nutritious, food to satisfy my post-run cravings.

I ended up taking in loads of empty calories and little to no nutrients at all.

Until one day when I learned about the importance of post-training eating for both performance and recovery, That’s when I changed my ways.

Eating during the recovery window is crucial because that’s when your body is most receptive to nutrients.

If you skip post-workout eating, your muscles won’t get the stuff it needs to repair itself and build new muscle after a run.

That, sooner than later, limits recovery and hinders performance.

I’m pretty positive that you want none of that.

Additional resource – What to eat after running at night

The Fix

Two words: Plan ahead.

Have your post-run recovery snacks and meals ready beforehand.

Choose foods loaded with carbs and protein to replenish your muscle and hold off hunger.

Depending on your preference and personal goals, go for a 3-to-1 or 4-to-1 ratio of carbs to protein.

If you don’t have the stomach for solid food following exercise (which is the case for some of us), then go for liquid options.

My favorites include chocolate milk or a smoothie with a protein shake.

This is also a great way to reward yourself after a run!

Not Drinking Enough Water

I cannot emphasize this enough.

Runners who stay well-hydrated run harder, perform better and have an enjoyable time doing it.

Water is essential to almost every bodily function.

As research shows, losing two percent of body weight in fluid can drastically reduce your power and athletic performance.

The Fix

Keep your body well hydrated throughout the day.

Shoot for at least 100 to 120 ounces of water—the equivalent of 12 to 15 cups.

As a rule, drink 8 to 12 ounces of water right before you start running to ensure that you’re hydrated starting off.

Planning a long session? Drink on the run.

Aim for at least 6 to 8 ounces of fluid every 10 to 15 minutes.

To measure your dehydration level, watch out for changes in body weight before and after training.

For every pound you lose, drink at least 16 ounces of fluid.

Additional Resource – Running while constipated.

Rushing Results

In my opinion, the biggest mistake you can make when it comes to trying to achieve diet success—or in any other area of life—is rushing results.

Change takes time, and when you’re trying to change something that’s hard and tricky like a nutrition plan, you need to be patient.

Every runner is different and responds differently to various nutrition plans. The secret to success boils down to EXPERIMENTING with different methods and finding the solution that works for you – and this takes time.

The Fix

Start with the basics.

Eat clean most of the time and experiment with different diet plans, then evaluate each approach for its short-term and long-term benefits.

Your goal is to find what works best for you.

Remember to go slow and go small.

As a rule, make small changes, one at a time.

For example, start by trying to develop a post-run eating strategy, or with eating more protein.

Drink more water and don’t skip breakfast.

It’s not sexy, but it all works.

Each of these steps and fixes put together will help you lay the foundation for healthy eating.

Remember: This is your life we’re talking about, and you’re in it for the long haul.

Every positive change you make is worth the effort, but it may take time for it to become second nature.

Be patient with yourself.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it!

The above diet mistakes are some of the most common I see runners (as well as non-runners) make on a consistent basis.

Now it’s your turn. Are you making any of these mistakes? Or do you have other insights you’d like to share?

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

In the meantime thank you for dropping by.

Keep Running Strong

Building A Better Running Lifestyle – The 8 Runners Habits You Need

December 27, 2024September 22, 2016 by David Dack

If you want to become the best runner you can be—whether it’s beating a personal record, tackling a new distance or losing the extra pounds for good—then one of the best things you can do is to build an effective running lifestyle that’s made of the best runners habits.

Don’t worry. It’s not that hard once you get things going. Keep on reading to learn how.

Building A Better Running Lifestyle

Inside of this post, I’ll elaborate on each trait, and share with you a few practical tips on how to build the habit in your running lifestyle.

So are you excited? Then here we go…

Become a Morning Runner

We lead hectic lives.

We are always busy, and there is always something grabbing our attention.

That’s why between the work meetings, social obligations, and family events, most people don’t have enough time for keeping a running routine for the long haul.

However, the solution is simple: Start running in the morning.

Doing this is good for you for mainly two reasons.

First of all, it gets your run out of the way before LIFE gets in the way.

In fact, according to study, people who exercise first thing in the morning are more consistent over the long haul.

Secondly, you’ll be setting a positive tone for the rest of the day, which can help you improve productivity, alertness, and energy levels.

Nonetheless, there is an exception to every rule.

If you are a night owl and have been a consistent (midday, evening, or night) runner, then keep up the good work.

But for many of people (including me), switching to full “morning runner” mode has been a godsend.

This little change in my daily schedule has helped me so much that I’d, on no account, go back to my old ways.

Set a variety of goals

The importance of goal setting for runners requires no introduction.

Even so, to make the most out of it, I highly recommend that you set various types of goals to keep you motivated and consistent.

Here are the main types of goals you need to set

Life (long term) performance goals

Also known as a “lifer,” this is your ultimate, and lifetime, running goal.

Think of this type of a goal as your crown running jewel.

The ultimate goal…you get it.

Examples include: running a marathon, qualifying for the Boston marathon, or completing an ultra distance trail race.

Annual performance goals

These are the mid-range goals that will help you build the foundation to achieving a lifer.

Examples include: clocking a 20-minute in a 5K race in June or completing a local marathon in less than 3 hours and 30 minutes.

Short terms goals

These goals define the day-to-day and weekly tasks you must accomplish to reach your annual and life range targets.

As a general guideline, short term goals can last between one to four weeks—depending on your training cycle.

Examples of short-term goals include: doing two speedwork session per week, a long run every weekend, etc.

You get the picture here.

Other goals to consider:

Here are other goals you might consider setting:

Increasing your running mileage/distance. Improving your speed
Booking a running vacation
Walking 10,000 steps every day
Eating more greens,
Getting at least 8 hours of high-quality sleep every night,
Start trail running,
Becoming a barefoot runner,
Learning to bike and swim for a triathlon
Run with training partner and/or group at least once a week
Or just make running (more) fun.

Do a Dynamic Warm-up Routine Before a Run

During my first few years as a runner, I used to dread the first couple miles of warm-up before breaking into my pace goal.

However, all of this changed when I started doing dynamic warm-up moves before my runs.

Why?

Dynamic warm-ups are excellent.

They cannot only help raise your core body temperature and heart rate but also prep your joints and muscles for intense work.

Here is the dynamic warm-up routine you need to do:

Start your workout with a 5-minute walk.

Then do 20 to 30 seconds of the following exercises in the order shown:

Leg swings
Skips
Squats
Lunges
Inchworms
Then slowly break into your usual running pace.

Once you are done running, be sure to stretch your running muscles, including your calves, hamstrings, quads and hip flexors.

Also, stretch your shoulders and chest to release any tension in the area.

You might also consider foam rolling—either right after your runs or later in the day.

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

Take Care of Your Body

As you might already know, running can be a bit of a pain.

From chafing, cramps, blisters to more serious ailments such as overuse injury and burnout, running can really take a toll on your body and mind.

That’s why you’d need to cultivate this important habit of taking care of your body—especially if you are really serious about staying trouble-free for the long haul.

Why is recovery so crucial?

Here is a fact to chew on: you’ll not be able to reach your full running potential if you are often injured or feeling burned out.

In fact, as a runner, I think you are only as good as you recover.

For successful athletes, recovery is as important as the training itself.

Therefore, you need to take your recovery seriously; otherwise, ignoring (or fighting) it will only set you for a plethora of trouble.

Here are a few of my favorite ways for speeding up recovery, and staying injury free:

Schedule recovery runs, recovery days, and recovery weeks into your training program.
Never run through pain—especially in the hips, knees, shins or feet.
Stay within your fitness level at all times—but stretch it gradually.
Get at least 8 hours of high quality and uninterrupted sleep during the night’s time.
Change your running shoes every 400 to 500 miles.
Take care of your running feet. Here is a simple guide to help do that.
Use compression garment while running.
Cross train—preferably low impact activities, such as walking, biking, strength training and yoga. This can also be a form of “active recovery.
Keep listening to your body and adjusting your training program accordingly.

Strength Train

Another common trait I found in fruitful and happy runners is that they hit the weight room on a regular basis.

The fact is, resistance training is crucial for runners.

It fixes muscles imbalances (preventing injury in the process), builds power and speed, improves running economy (the sum total of oxygen you use while running), helps build and maintain proper form, all of which can make you a more efficient and well-rounded athlete.

As a result, make sure to schedule at least two strength sessions a week—preferably on non-running days to get the most out of every session and see serious strength gains.

If you can’t afford a gym membership (or you just don’t like it there), start at home with basic bodyweight strength-building exercises, such as push-ups, squats, pull-ups, lunges, and planks.

These exercises can help you increase your total body strength and endurance in the shortest time possible.

However, if you are pressed for time, then try adding some strength exercises to your post-run routine.

As soon as you complete your run, for example, finish up your workout with three sets of 25-push-ups, 30 squats, 20 lunges and 90-second planks.

Check my Cross-training workouts page for more routines.

Run With Others

Maybe the one thing with the highest impact on your success, not just with running, but with everything else in your life, is the social circle you associate yourself with.

In my experience, one of the best ways for staying committed to a running routine while having a blast doing it is to run with others—preferably people you enjoy having around.

You are, after all, the company you keep, period.

Even research has come to similar conclusions.

According to a study by the Society of Behavioral Medicine, people who exercise with others are more likely to stay consistent with their training program than those who didn’t.

Not only that, running with others can also help you build a support system—key ingredient in creating long-term health and fitness success.

Consequently, do your best to build and extend your running family.

That could be an online runners’ forum, a local training group, or simply a group of running buddies and partners.

Eat Healthy

A healthy diet is crucial, whether you are a runner or not.

There is no debating this…

And the fact is, even if you were able to run day and night, you would never be able to outrun an unhealthy diet, period.

Therefore, build and maintain life-long healthy eating habits.

Of course, this is easier said than done.

If truth be told, changing diets is hard.

But it’s not rocket science.

Here are the main things to practice to build healthy eating habits.

The When

What you consume before, during and after a run directly influences your performance and training enjoyment.

As a result, make sure to eat something, preferably light and easily digestible, one to two hours before every workout, opting for carbohydrate-rich foods, and making sure you have enough fuel to consume throughout your run.

Also, refuel immediately following a run.

Here are some of the best options for that.

For more runners’ diet guideline, check these sources:

The What

Get this: Proper diet is about fueling you up, not filling you up.

Hence, the quality of your food choices is the ultimate measuring stick.

Consequently, make sure to eat plenty of vegetables, fruits, lean protein, healthy fats, and remove the junk from your plate.

You know the drill.

The How

The way you eat is also a big part of the diet equation.

Here are some key habits to build to help you eat right and make the most out of every meal

Eat frequently throughout the day—aiming for at least 5 mini-meals every three to four hours (this will take care of the pre- and post-run diet with ease)
Plan your meals throughout the week—dedicate one evening, say Saturday’s, to get it done. Set it and forget it.
Remove distractions while you are eating—turn off the TV, Smartphone, stop working, and put your mind where your mouth is.
Stop eating on the go. Instead, have your meals seated and, preferably, at a table.
Take your time. Chew every bite and savor every morsel.
Use a diet journal to keep tabs on your daily calorie intake.

For more healthy eating habits for runners, check my post here.

Running Lifestyle Habit – 8 Drink lots of Water

Being well hydrated is a crucial part of any workout program since, as you already know, water is vital for almost every bodily function.

This is one of those things that I cannot emphasize enough.

As a result, I strongly urge you to build the habit of drinking lots of water throughout the day; Not café.

Not iced tea.

And definitely not soda and other sugary drinks.

Aim to drink at least 36 ounces of water per day—that’s the equivalent of 6 six-ounce glasses per day.

Drink more if you feel like needing more.

Just keep in mind that staying hydrated is crucial, but more water is not always better.

In fact, drinking too much water can upset your stomach, and might even lead to low blood sodium.

Instead, be smart about it, and know what much to drink and when it’s enough.

When it’s enough?

To gauge your hydration levels, look at your pee.

If it’s very clear throughout the day, then you are in a good place.

On the other hand, if it’s all pale and yellow, then that’s a sure sign that you are not drinking enough fluids.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Building A Better Running Lifestyle – The 8 Running Habits You Need – Conclusion

Last but not least, I want to hear from you, guys and girls.

Which of these eight habits do you think is more crucial?

Which one(s) do you need to start working on?

And please, do you have any habits or running practices you feel like sharing?

Leave your suggestions and questions in the comment section below.

Thank you for reading my post.

Top 7 Hip Stretches For Runners

September 21, 2023September 22, 2016 by David Dack

Looking for some of the best hip stretches for runners?

You’re in the right place.

In today’s article I’ll show you how to stretch your hips in a safe and comfortable way. But first things first, let’s talk about why you need to add a few hip opening stretches to your training routine.

Let’s delve deeper…

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are my own.

What Are The Hip Flexors?

Located near the top of your thighs, the hip flexors consist of a group of muscles and tendons on the front—anterior—of your hip joint, connecting your legs to your pelvis.

When contracted, your hip flexors let you raise your knees or bend at the hip.

The primary hip flexor muscles are the psoas major and the iliacus— collectively known as the iliopsoas, (usually the weakest of all of the muscles).

Other hip flexor muscles include the sartorius, tensor fascia latae, and rectus femoris.

See image.

And here’s how they look like :

Source – Wikipedia

The Functions Of the Hip Flexors

The hip flexor muscles are used in every stride when walking, running, and sprinting.

These allow you to walk, run, bend kick, and swivel your hips.

Your hip flexors are contracted on every step forward.

The more miles you log in, the more you put them to work.

Some of the main functions:

Bringing the thighs up toward the chest.
Driving the knees up and down.
Maintaining proper running form.
Moving the legs from side to side and front to back.
Stabilizing the pelvis.

Causes of Hip Issues

The hips is just one region of the body that’s prone to tightness if you’re a runner.

Running’s repetitive nature means that you’re constantly working the hip flexors and extensors through a very small range of motion.

So it’s not surprising that hip pain from running is such a common issue.

Add to this the fact that, thanks to our sedentary lifestyle, we spend the bulk of our time sitting—roughly a third of the day.

When you spend a lot of time in a seated position, your hip flexors are kept in a shortened position more than they should be, which, in turn, makes them super tight.

This has huge negative effects on your posture, spinal stability, and gait.

Ramifications of Tightness

Tightness in the hip flexors results in an exaggerated anterior pelvic tilt.

This occurs when the arch of the lower back increases while the backside stick out more.

The tighter your hip flexors get, the more your pelvis tilts back and the more likely you’re to lean forward—as in stick out your butt and arch your back—while running.

Not only this is bad form, but can also set you up for back pain and serious injury. And you want none of that.

For more on the research conducted on hip muscle tightness and overuse injury, check the following studies:

Study 1

Study 2

Study 3

Study 4

How To Test Your Hip Flexor Flexibility

Wondering if your hips are too tight—or loose enough? Take the Thomas test.

Also known as Iliacus test or Iliopsoas Test, this test is used to measure the flexibility of the hip flexors—more specifically, that of the iliopsoas muscle group, the pectineus, Rectus Femoris, gracillus as well as the Sartorius and Tensor Fascia.

Proper form

Start by laying or sitting at the very edge of a table or bent, with the tailbone resting at the edge.

Then, roll back onto the table while pulling both knees to your chest.

This helps ensure that your lumbar spine is flat on the table and your pelvis is posteriorly rotated.

Next, hold the opposite hip in maximum flexor with the arms, while the assessed limb hang down toward the floor.

Last up, perform on both sides and compare.

Results

If your left leg lower backs, and sacrum remain flat on the table with the knee bending to 70 to 90 degrees, kudos…you don’t have tight hip flexors.

However, if one of your thighs or legs stay up drastically higher than the other, then you do have tight hips, and regular hip openning stretches are required.

Now that you know a thing or two about the importance of hip stretches for runners, let’s get to the exercises themselves.

Top 7 Hip Stretches For Runners

Fortunately, there’s is an abundance of good hip openining stretches that you can perform at home to decrease tightness, relieve pain, and increase mobility in your hips.

You won’t need to join a gym, buy a lot of expensive equipment or even leave the comfort of your home to perform the following hip flexors exercises.

Enjoy!

Hip Stretch for Runner – 1. Pigeon

Also known as Eka pada rajakapotasana, this is a famous yoga pose, and one of the most effective hip flexors stretches, especially the hip abductors.

Proper Form

Begin by sitting with your right knee bent and left leg stretched behind you.

Next, while making sure that your left hip is always pointing toward the mat, drag your right heel toward your left hip.

Then rest your hands on your right thigh or your hips, then walk your hands out in front of you, and lower your hips down toward the floor over your right knee.

Hold the pose for 30 seconds to one minute.

Be sure to breathe into any area of discomfort or tension.

Repeat on the other side.

Hip Stretch for Runner – 2. Lunge Hip Flexor Stretch

One of the best best hip stretches for runners that not only targets most of the muscles in the hips, but it’s also ideal for stretching the glutes, hamstrings, and quadriceps.

Proper Form

Assume a lunge position with your right knee forward.

Next, drop your left knee to the ground, and place your hands on your right knee or the floor under your shoulders, according to your flexibility level.

Be sure to keep your upper body tall, and core engaged the entire time.

Then, while keeping your front knee directly above your ankle, hold the position for 30 seconds to one minute, and feel the stretch in your left hip flexor.

Change sides and repeat.

Hip Stretch for Runner – 3. Happy Baby

Also known as Ananda Balasana in the yogic circles, this relaxing hip stretch also targets the lower back and the hamstrings.

Proper Form

Lay flat on your back with both knees bent while gently holding the outside edges of your feet with your hands.

Next, while keeping your arms on the outside of your legs, press both knees to the ground below your armpits.

Feel free to rock lightly from side to side if that feels good.

Hold the pose for at least one minute, then move to the next stretch.

Hip Stretch for Runner – 4. Butterfly

A powerful hip opener that also stretches the glutes and the inner thighs.

Proper Form

Assume a cross-legged seated position with the soles of the feet pressed together.

Next, while grabbing your ankles, lengthen your spine upward, draw your belly button inward then slowly fold forward from your hips with a deep exhale.

Focus on your inner thighs and be sure to breathe into that area to release any tension or discomfort.

For more stretch, feel free to crawl your hands forward away from your body.

Hold the pose for one minute then slowly release and move to the next stretch.

Hip Stretch for Runner – 5. Extended Wide Squat

Not only this hip opening stretch is ideal for the hip abductors, but also increase mobility in the lower back, hamstrings, and glutes.

Proper Form

Assume a standing position, with the feet slightly wider than your hips, toes pointing out so that hips are open.

Next, while keeping your back flat and core engaged, slowly bend your knees and lower your hips toward the floor.

For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees.

Hold the pose for 30 seconds to one minute then slowly release back to standing position.

Hip Stretch for Runner – 6. Frog Hip Stretch

This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin.

If you have any recent leg, hip or knee injury, be careful with this one.

Proper Form

This is one of my favorite hip flexor stretches.

Assume an all fours position with hands and knee in a tabletop position, then bring your forearms onto the mat or a yoga block.

Next, slowly slide both knees away from your body and widen them out as far as possible as you lower your chest and hips toward the floor.

Hold the position for one to two minutes then slowly release it and move to the next stretch.

Hip Stretch for Runner – 7. Standing Wide-Legged Split

This stretch will not only target your hips but also opens up your inner thighs and hamstrings.

Proper Form

Begin by sitting up tall with the feet three to four feet apart, heels a bit wider than the toes.

Next, while keeping the soles of your feet flat on the floor and torso long, fold forward from the hips and place your hands on a yoga block or mat right below your shoulders.

Hold the pose for 30 seconds to one minute.

If your flexibility allows it, feel free to lower onto forearms for a deeper hips stretch.

New to Running? Start Here…

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Top 7 Hip Stretches For Runners – The Conclusion

There you have it!

The above hip flexor stretches for runners are all you need for to open your hip flexors and keep flexible for the long haul.

Just make sure to do them on a regular basis. The rest is just detail.

How to Protect Yourself From Dogs While Running

July 11, 2024September 22, 2016 by David Dack

Looking on advice on how to protect yourself from dogs while running? Then you’re in the right place.

Imagine yourself enjoying a run on the trails or around the neighborhood when, and out of nowhere, a hostile dog runs up to you at light speed with fangs barred and bad intentions.

Do you know what you should do?

If your answer is no, then keep on reading…

As much as I love dogs—and all animals for that matters—I don’t really like being chased, or attacked, by them while running.

In fact, dogs can be a runner’s worst nightmare when they go on the offense.

In fact, every outdoor junkie—whether it’s a runner, a biker, walker, etc. —has a story about an up-close-and-personal-encounter with a hostile dog.

And this is no news.

There are plenty of stories about runners who were injured by dogs while hitting the pavement.

Take, for instance, this tragic story of the 63-year old woman who was mauled to death by four dogs during her morning jog in Palmdale, or Littlerock, California.

Of course, these attacks are not everyday occurrences, but it’s well worth the effort to know how to proceed in the off chance of a dangerous encounter.

The Statistics

About 4.7 million people get bitten by dogs each year in the United States, and out of those incidents, 1 out of 5 ends up in the emergency room and requires medical attention, and 17 result in death according to the American Human Association, with roughly 55 percent of all fatal dog attacks in the US committed by pit bulls

Therefore, learning how to handle the situation is of utmost importance—especially if you do a lot of outdoor running in not-so-safe and/or unfamiliar areas.

how to Protect Yourself From Dogs While Running

As you already know, prevention is better than cure, so before showing you how to fend yourself off a vicious dog, it’s crucial to look at ways you can avoid such encounter completely. And of course, these measures aren’t just about using a dog repellent spray for runners.

Here are a few ways to help you avoid a violent clash with an angry four-legged tail-wager.

Know your Route

This shall come as no surprise, but the best advice I can ever give you when it comes to avoiding dog attacks, is to be aware of your environment, period.

Here is how to increase your awareness while hitting the pavement:

Keep your eyes on the route ahead of you. If you spot one in the distance, be sure to keep a safe distance between your and a dog—even on lead— change direction or simply cross the street.
Avoid running in areas where there are dogs on the loose or where neglectful owners don’t provide their dogs with enough care and attention, allowing them to roam freely.
Run distraction free. Leave your headphones at home as doing so can help stay aware and be conscious and aware of your surroundings, especially in not-so-safe and/or unfamiliar areas

Read their Body Language

In most cases, reading the dog’s body language will tell you everything you need to know about how to proceed.

So learn to recognize the warning signs of an impending attack so you can get safe while you can—with your limbs intact.

Here are some of the telltale signs you need to keep an eye on:

Tense body with the hackles—the area between the tail and shoulders—up and ears erect.
Loud growling
Furrowed brows
Drooling from the mouth
Flicking tongue
Backing away while growling
Stiff tail, or held high and wagging faster than normal.
Intense stare with eyes wide with rage

If any (or a combination) of the above is on the scene, be sure to put a safe amount of space between you and the dog.

In Case You are Chased…

If and only if things escalate and you couldn’t avoid the attack, do the following:

Stop in Your Tracks

The first thing you need to do is to calm down, stop running, and stand still with your arms folded across your chest to not activate the dog’s prey drive —according to most dogs’ experts, this is the best approach.

Even if every cell in your body wants to run in the other direction, you need to fight that and stand your ground.

Bolting in the other direction will only make things worse.

The only scenario in which you should keep on moving and running is if you know that you can get behind a barrier, such as a car, bench, or tree to separate you from the dog.

Otherwise, stand still and control your nerves.

No Eye Contact

Looking straight into the dog’s eyes can feel threatening to most dogs out there, which will only make them more aggressive and territorial.

Therefore, be sure to avert your eyes but keep the dog in your peripheral vision the entire time.

But as a rule of thumb, never turn your back to the dog as it can be interpreted as a sign of weakness.

Use the Right Commands

If the dog persists, face him and while using a deep and firm voice, command him to “back away” using a strong and confident voice.

If the owner is close by, call them.

Hopefully, he’ll intervene and call off the dog.

Check this youtube clip for more tips on using commands:

If You Got Attacked – How To Handle it The Right Way

If all else fails, it’s time to on defensive mode and protect yourself.

Here is what you need to do here;

Try a Dog Repellent Spray For Runners

Spraying an attacking dog with mace is one of the things you can do to stop the attack in its track. This might be the best weapon to defend against dog attack

Of course, this might sound terrible, but this option actually doesn’t hurt the dog, and will really save you a lot of trouble.

However, this is not a fool-proof solution.

Factors like wind speed, your aim and your mental and emotional state have a say, and in some cases, you could end up making the dog more aggressive if you don’t know how to the use pepper spray right.

Hence, I don’t think it’s the all end of all your prayers when it comes to dealing with dogs attacks—but it is still an option to consider.

Even so, if you are serious about this option, then be sure to look for dog repellent when you are scouting the market for a pepper spray.

These are designed to fend off attacking dogs.

Give it Something to Chew On

If it’s possible, give the dog something to chew on.

It’s better than tearing up your own flesh.

Therefore, put something between the dog’s teeth and your body.

This could be a loose fitting piece of fabric, your jacket sleeves, a stick, or anything that could separate the two of you.

If the worse happen, and the dog is inches away from biting you, let it bite your shins or forearms—that is better than getting bitten in your face, throat, or any other sensible area.

And do your best not to panic.

Do Not Pull Away – Fight Back

Whatever you do, do not pull away as that will only tear the skin and make things worse.

Instead, defend yourself by kicking or hitting the dog in the back of the head, nose or throat, busting its head, choking it, breaking its knee, etc.

If you have a heavy object or a weapon, like a stick, rock, brick, you should use it to hit the dog and keep using it until the dog retreats or loses consciousness.

Also, as you are fighting the dog, be sure to yell for help.

Yell something that you know will have others attention, such as “TERRORIST!” “FIRE!”

Roll into a ball

This is the worst case scenario, so pay special attention to this, probably life-saving, advice:

If the dog takes you down, curl into a ball by tucking your knees and placing your hands behind your neck to cover your head, making sure to protect the soft tissue areas such as your face, throat, and belly.

Also, make sure to keep your hands in a fist to guard your fingers.

Post Bites Measures

If you got bitten, then the first thing you need to do when you get home is to wash the wound carefully with warm water and soap to gently cleanse it and examine it.

If it’s nothing serious, treat it yourself and dress the bite using a topical antibacterial such as bacitracin and a sterile band-aid or sterile bandage.

Next, keep cleaning the wound every 24 hours while looking thoroughly for any signs of infection, including increasing swelling, redness, warmth, oozing pus or drainage—these are the warning signs of infection, and you should see a doctor and get checked out if any of these symptoms arise.

Nonetheless, to err on the right side, a visit to the doctor is the right course of action if you ask me.

Better be safe than sorry.

The doctor will be able to assess the injury better.

In most cases, he might suggest you take antibiotics to prevent infection and receive a tetanus shot, or a series of preventative shots called rabies post-exposure prophylaxis.

Report It

Yes, snitch on the dog.

Report the incident to your local police department, animal control as well to the owners, if you can find them, immediately after the attack.

Also, be sure to talk with the owner.

Start with a genuine attitude.

Perhaps the whole accident was a once-in-a-lifetime thing and won’t happen again.

Nonetheless, if the owner is a complete a$$hole, then you MUST take things to the next level.

And in case you got hurt badly, consider taking legal action against the owners—that will teach them something.

Dogs can be a danger to the community should they be neglected.

Here’s the full guide to preventing animal attacks while running.

New to Running? Start Here…

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Inside this guide, you’ll learn how to start running and lose weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Top 6 Bike Workouts for Runners

November 23, 2024May 5, 2016 by David Dack

If you’re a runner and want to add cycling to your routine, you’ve come to the right place!

Here’s the truth.

Just because you’re passionate about running doesn’t mean you should ignore the benefits of other forms of training—especially cycling.

Cycling can make you a faster, stronger, and less injury-prone runner.

It’s one of the best cross-training options available, and today, I will break it all down for you.

Keep on reading if you’re curious about adding a cycling routine to your training plan.

The Benefits of Cycling for Runners

Cycling is hands down one of the best cross-training exercises for runners, whether you’re looking to take it seriously or just want to use it to supplement your running routine.

Here’s why:

Targets key running muscles: Cycling strengthens the major leg muscles essential for running, like your glutes, quads, hamstrings, and calves. These muscles are critical for strong and efficient running.
Low impact: Unlike running, cycling is non-load-bearing, meaning your joints bear much less weight while your muscles do most of the work. This is a fantastic way to build strength and endurance without putting unnecessary stress on your knees, ankles, or hips.
Improves leg turnover: A high cycling cadence (around 90 revolutions per minute or more) helps improve your leg turnover when running. If you’ve ever struggled with sluggish, heavy-feeling legs during a run, cycling can help you shake that off by teaching your legs to move quickly and efficiently.
Variety of workouts: Just like running, cycling offers a wide range of workout options. You can do intervals, tempo rides, hill climbs, long endurance rides, and recovery spins. This variety helps build your aerobic base, muscular endurance, and overall cardiovascular fitness—all of which are key for running success.
Great for recovery: Cycling can serve as an excellent active recovery workout. After a tough run, hopping on the bike for an easy spin can increase blood flow to your tired muscles, reduce stiffness, and help you recover faster without adding more stress to your body.

Research-Backed Benefits of Cycling for Runners

Wondering if cycling can really make a difference in your running? Studies say yes! Cross-training with cycling offers unique benefits that support both your endurance and recovery—two key factors for improving your performance as a runner. Here’s a look at what the research says.

Improving Running Economy

Running economy, or the energy you use at a given pace, is crucial for efficient running, especially over long distances. Research published in the Journal of Sports Science shows that cross-training with cycling can improve cardiovascular endurance and muscular strength, which contribute to a more efficient running stride. Cycling focuses on muscle groups like the quads, glutes, and calves, which power your stride and help you maintain speed with less effort over time.

Reducing Injury Risk Through Low-Impact Conditioning

High-impact running can put stress on your joints and muscles, especially during high-mileage weeks. The Journal of Sports Medicine emphasizes that cross-training with cycling can enhance your aerobic fitness without the pounding of running, which is especially helpful if you’re managing minor injuries or looking to reduce injury risk. Cycling builds cardiovascular fitness and muscular endurance while giving your joints a break, making it an ideal complement to your regular running schedule.

Cycling vs. Running: Which Muscles Are Working?

As a runner new to cycling, it’s important to understand how each sport uses different muscles.

In cycling, the primary muscles at work are the quadriceps, hamstrings, and calves. These muscles are responsible for generating power as you pedal. Cycling also works your glutes, hip flexors, and core to a lesser extent, especially when climbing hills or riding in the saddle for long periods.

In contrast, running primarily engages the quadriceps, hamstrings, calves, glutes, iliopsoas, and core muscles. These muscles help with hip extension, knee flexion, and maintaining pelvis stability. Running is more of a full-body workout than cycling since you use your arms and upper body to help with momentum and balance.

Beginner’s Gear Guide for Cycling

Cycling requires more gear than running, but you don’t need to break the bank to get started.

When I decided to get serious about cycling, I had to face the reality that I needed my own bike. I walked into the bike shop with no clue what I was doing. The rows of shiny bikes were intimidating, and the price tags even more. I went for a solid entry-level road bike (nothing fancy, but it gets the job done) and some basic gear.

Let’s go over the essential items you’ll need:

A Bike: A good entry-level road bike will cost you around $1,000. But don’t worry; you can often find cheaper options online or by purchasing a second-hand bike. Make sure your bike fits you properly—just like you wouldn’t run in the wrong size shoes, a poorly fitting bike can cause discomfort and even injury.
Helmet: I cannot stress this enough. Studies show that wearing a helmet can reduce the risk of head injury by up to 50%. Accidents happen, and a helmet is a must whether you’re cycling on the road or on trails.
Cycling shoes:. Cycling shoes have stiff soles that prevent your feet from flexing too much, reducing the risk of pain and cramping, and they help transfer energy more efficiently into each pedal stroke.
Cycling shorts: Trust me—invest in padded cycling shorts. They will save your butt, quite literally, from discomfort. Proper cycling shorts will reduce saddle soreness and prevent chafing during long rides. Look for shorts made of wicking materials to keep you dry and comfortable.
Jersey: A cycling jersey helps regulate body temperature and wicks away sweat. Choose one that’s lightweight and brightly colored to make you more visible to other road users. Some jerseys come with zippers, making them easy to put on and adjust during hot rides.
Water bottle: Staying hydrated is essential, especially during long rides. Install a frame-mounted bottle cage on your bike to make it easy to access your water during a ride.
Floor pump: Keep your tires properly inflated with a floor pump. This ensures a smooth ride and prevents unnecessary flats.

Cycling Safely: What You Need to Know

Before you hit the road, make sure you understand basic cycling safety.

Here are my best tips on how to stay safe out there:

Know the laws: Get familiar with local biking laws. These rules are in place to keep you safe and ensure smooth traffic interactions.
Stick to the road: Don’t ride on sidewalks—those are for pedestrians. Even if you’re going slowly, a bike on a sidewalk can be dangerous for walkers and runners.
Use bike lanes: If available, bike lanes provide extra space for cyclists. Stay alert for parked cars or vehicles pulling in and out of driveways.
Signal clearly: Communication is key for safety on the road. Use hand signals to indicate when you’re turning, changing lanes, or slowing down. This helps other road users know your intentions and reduces the risk of collisions.
Be aware: Just like running, cycling requires your full attention. Stay focused on your surroundings, especially in areas with heavy traffic or narrow roads.

Too much to digest?

Then I recommend riding with a cycling group or buddy until you get comfortable with the rules of the road.

Riding in groups is a great way to stay safe on the road while having fun riding the miles.

Should You Try a Spin Class?

A spin class is a fantastic alternative if road cycling doesn’t appeal to you or the weather isn’t cooperating.

Most gyms offer spin classes, and they’re a great way to get in a tough workout without worrying about road hazards.

Plus, spin classes come with the added benefit of structure—an instructor usually leads you through various intervals, climbs, and recovery sections.

All you need is your gym membership and a solid playlist to help you power through those tough spin sessions. It’s a great way to get the benefits of cycling in a safe, controlled environment.

Improving Your Cycling Form

Cycling might feel a little overwhelming at first, but like running, it’s a skill that improves with practice.

I learned a thing or two about proper cycling form. Here’s what you need to know:

Cadence: In cycling, cadence refers to how many revolutions your pedals make per minute. Aim for around 90 RPM for an efficient, smooth ride.
Relax: Avoid gripping the handlebars too tightly. Keep your upper body relaxed, which will help you conserve energy and ride more comfortably.
Shift gears early: Anticipate changes in terrain and shift gears before you need to. This is especially important when approaching hills or stoplights to avoid losing momentum.
Climbing technique: When climbing, adopt a more upright position with your hands on the bar tops. Focus on maintaining a steady cadence and use circular pedal strokes rather than pushing down hard on each pedal.
Brake smart: When you need to stop, use both the front and rear brakes to avoid skidding. Always apply pressure to both brakes gradually for a smooth stop.

Balancing Running and Cycling:

The key to balancing running and cycling is to avoid doing back-to-back hard sessions. You want to allow enough recovery time between workouts to avoid overloading your body.

When I started adding cycling into my running routine, I thought I could do it all—long runs, interval sessions, and intense bike rides.

But after a few weeks, my body started sending me some pretty clear signals that I was doing too much.

I felt drained, my performance was slipping, and I even started to feel little aches and pains creeping in. That’s when I realized I needed to be smarter about balancing both.

Now, I plan my week so that my runs and bike rides complement each other.

If I have a hard interval session in the morning, I’ll do an easy recovery ride in the evening. Or, if I’m hitting the hills on the bike, I’ll keep my running light for a couple of days.

Running and Cycling Training Plan

Here’s an example of a balanced weekly plan for running and cycling:

Sample Weekly Plan:

Monday: Easy recovery ride (45 minutes)
Tuesday: Interval run (speed work)
Wednesday: Endurance bike ride (60-90 minutes)
Thursday: Tempo run (moderate effort)
Friday: Cross-training (light cycling or swimming)
Saturday: Long run (90 minutes or more)
Sunday: Rest or active recovery (yoga, stretching)

Top 6 Bike Workouts for Runners

Here are a few of my favorite cycling workouts designed specifically for runners. These sessions will help improve your strength, endurance, and overall performance as a runner and cyclist.

The Road Bike Cycling Workout

Fartlek is a Swedish term that means “speed play.” First used by runners in the 30s, fartlek training has, over the last few decades, spread to other sports—including cycling.

You can perform this workout on flat sections or hills; just make sure you are biking on feel and picking up the pace now and then.

The Workout

10 minutes of easy biking to warm up and get ready, then do the following:

5 minutes of moderate biking
2 minutes sprint
4 minutes moderate
1-minute sprint
5 minutes moderate
3 minutes sprint
10 minutes of easy cooldown.

There is no magic formula for the perfect fartlek biking workout.

Feel free to let your creativity carry you forward, and remember to have fun.

It’s called “speed play” for a reason.

Endurance Ride Cycling Workout

The endurance workout is one of my favorite biking workouts—especially when I don’t feel like doing something intense but still get a sweat going.

The main goal of this session is to build endurance without causing too much fatigue.

You should feel the tension building in your muscles, but keep the speed at a conversational pace—meaning you can still talk without huffing and puffing.

The Workout

Start, like usual, with a 10-minute easy-paced pedaling to get you warmed and ready.

Next, aim to keep a steady cadence for the upcoming 45 to 60 minutes, shooting for an effort level of 6 to 7 on an effort scale of 1 to 10 and exercising at 60 to 70 percent of your maximum heart rate.

As a beginner, go for a low cadence—roughly 60 to 70 rpm for your first few endurance sessions. As you get fitter, work it up gradually up to more than an hour.

Last up, finish the ride with a 5-minute slow-spinning cool down at an easy pace.

Speed Intervals Cycling Workout

Intervals are a crucial part of any cycling training program.

These powerful sessions can help you increase aerobic capacity (VO2 max) and power burn mad calories, and they are perfect for the time-crunched runner.

You can perform this workout indoors or outdoors.—although I prefer doing it indoors, I can have more control over pace intervals, length, and duration.

The Workout

Start with a 10-minute easy-paced pedaling to get you warmed and set.

Next, perform at least six to eight one-minute fast-pedal intervals near top speed—nothing less than 90 percent of your max.

Slow down and recover with a one-minute easy-pace spin with minimal resistance.

After the last interval, slow down and ride at a neutral pace for 5 minutes to cool down.

Tabata Intervals Cycling Workout

Tabata intervals are the brainchild of the Japanese exercise physiologist Izumi Tabata and consist of alternating between 20 seconds of a high-intensity interval with 10 seconds of recovery.

Tabata protocol workouts are perfect if you’re short on time and looking to maximize every minute you spend on a bike.

These also increase cardiovascular fitness and shed calories like nothing else.

Feel free to download this Tabata-timer app for a timer to keep track of your sprint and rest periods.

The Workout

Begin the workout with a 10-minute easy ride as a warm-up of easy spinning.

Next, increase the intensity by boosting gear ratio or tension, and sprint for 20 seconds as fast as possible.

Then, slow down and recover with a 10-second of easy spinning.

Repeat the on-and-off pattern eight times to complete one round.

The pedal is easy for one to two minutes, and then aim to do at least two to three more rounds.

Climbing Intervals Cycling Workout

The cycling climbing session helps build the strength and power needed to tackle the hills easily and will also totally challenge your muscular strength, endurance, and power on the bike.

You have two options here:

(1) Tackle a moderate-to-steep hill.

The ideal hill should take at least two to five minutes to climb and has a steady grade of 7 to 10 percent with no stop signs or traffic lights.

(2) Or hop on a stationary bike with a riser block under the front wheel to simulate a hill by raising the bike’s front wheel.

The Workout

Start with a 10-minute warm-up of easy pedaling.

Begin the uphill, aiming for an effort of 7 to 8 for at least 5 minutes and for 70 to 80 RPM.

Then, coast or recover downhill, and repeat for 25 to 30 minutes.

Repeat the cycle, then end the workout with a 5-minute easy pedaling cool-down.

Feel free to stand and attack for 15 to 20 pedal strokes a time at the fastest pace possible.

The Recovery Cycling Workout

A recovery ride serves the same purpose as a recovery run. As a result, you shouldn’t skip them.

The recovery will help you increase your biking mileage while also allowing your body to recover by spending some time in a lower-intensity training zone.

The Workout

This is easy: Ride as easily as you can for 30 to 45 minutes.

Go as embarrassingly slow as possible and do it deliberately.

Keep spinning easy, and don’t let your training buddy ruin this for you—regardless of how much they pressure you into speeding things up.

Sample Weekly Schedule: Balancing Running and Cycling

Here’s a sample weekly schedule that combines running and cycling in a way that optimizes performance, supports recovery, and avoids overtraining. Feel free to adjust based on your fitness level and goals.

Sample Week: Running-Focused with Cycling Cross-Training

Monday: Easy run (30–40 minutes) + Core workout (optional)
Tuesday: Interval run (e.g., 6x400m at a challenging pace)
Wednesday: Light recovery cycling (20–30 minutes at low intensity)
Thursday: Steady-state run (40–50 minutes at a moderate pace)
Friday: Strength-based cycling workout (e.g., 45 minutes with low resistance and moderate effort)
Saturday: Long run (60–90 minutes at an easy pace)
Sunday: Rest or gentle mobility/yoga

Conclusion

If you’re a runner who’s never thought about cycling, I get it—I used to be that way, too. But trust me, adding cycling to your routine can do wonders for your running.

Whether you’re looking to recover faster, build strength, or switch things up, cycling has something to offer. So, if you’re on the fence, borrow a bike or hit up a spin class. Who knows?

You might end up loving it as much as I do.