Got That Nagging Knee Pain? It Might Not Be What You Think—Let’s Talk IT Band Syndrome

I won’t forget when ITBS first started to mess with me. It wasn’t sudden, but I remember the moment it started getting worse.

I had just gotten into trail running and, as my training ramped up, I was pushing my body harder than ever. At first, it was just a slight ache on the outside of my knee after those longer, hilly runs. Nothing serious, I thought—just the usual muscle fatigue from the increased intensity.

But soon enough, that ache turned into a sharp, burning pain, and I knew I was dealing with something more than just a tired leg.

ITBS is one of those injuries that builds up slowly, especially if you’re pushing yourself too hard on tough trails. And trust me, I get it—the frustration of feeling like your body’s betraying you when you’re just trying to hit new goals.

But here’s the good news: ITBS doesn’t have to stop you from running. I’ve been there myself, and I’ll guide you through recovery so you can get back to running without the pain.

What Is ITBS and How It Affects Runners?

In simple terms, ITBS is an overuse injury that affects the outer side of your knee. And trust me, it’s not something you want to deal with.

Ever feel like a sharp pain hits your knee with every step? That’s your IT band acting up.

The IT band is a thick band of connective tissue running from your hip down to your knee. It’s not a muscle, so don’t try to “strengthen” it like you would your quads.

But when you overuse it, things go south fast. The band rubs against your knee or hip, causing pain, inflammation, and that wonderful clicking sensation.

If you’ve ever felt like you have a ticking time bomb strapped to your leg, that’s ITBS for you.

How to Spot ITBS: Common Symptoms

• Sharp pain on the outside of your knee: That’s a big sign it might be ITBS.
• Pain worse when running uphill or downhill: The incline makes it worse.
• Pain disappears as soon as you stop running: It’s like the IT band is mocking you.
• Clicking sound: Classic ITBS move as the IT band rubs over your knee joint.

What Causes ITBS?

Look, there’s no one magic answer, but let me tell you what makes it worse:

• Running in old or improper shoes (replace them every 400 miles, even if they still feel fine).
• Overtraining (your body’s not a machine, stop treating it like one).
• Running on uneven surfaces (banked roads are a no-go for ITBS).
• Weak muscles in the hips and glutes (strengthen those glutes!).

How To Treat ITBS—No, It’s Not The End of the World

The first thing you gotta do? Rest.

I know it sucks. You’ve got miles to run, but if running makes it worse, then you need to back off. The R.I.C.E. method is your best friend:

• Rest
• Ice
• Compression
• Elevation

If you’re in pain, listen to your body—running through this is like trying to run a marathon on a sprained ankle. Not happening.

Cross-Train, Baby

While you’re taking a break from running (I know, it’s painful), cross-training is your best friend. Anything low-impact works—swimming, cycling, or, my personal favorite, yoga.

Stretching and strengthening the muscles around your hip and glute area will not only help prevent ITBS in the future, but it’ll get you back on the road quicker.

Yoga, especially, is great for loosening up those tight hips and quads that are likely contributing to your ITBS woes. A solid yoga routine can make a world of difference—trust me.

When Can I Get Back to Running?

Patience, my friend. The golden rule here is don’t rush back.

Start with short runs, and make sure those glutes are firing properly. If you jump back into high mileage too soon, you’re just asking for a relapse.

How To Prevent ITBS Like a Pro

Alright, here’s the secret sauce: work on your glutes and hips.

If you want to avoid ITBS in the future, you’ve got to make those muscles strong enough to do their job.

• Glute bridges
• Lateral leg raises
• Hip thrusts

These exercises will keep the IT band in check.

Foam rolling also helps. It’s not sexy, but it works. Roll that IT band from your hip down to your knee and find those tight spots. Trust me, it’s worth the burn.

Warm-Up Like a Pro

Don’t even think about hitting the pavement without a proper warm-up.

A 5–10 minute dynamic warm-up is the bare minimum:

• Leg swings
• Lunges
• Inchworms

Whatever it takes to get your body loose and ready to roll.

Run Smart

Always run with good form, and don’t pile on miles too quickly.

• Build mileage gradually
• Avoid hard or banked surfaces
• Mix in a few trail runs to give your knees a break
• Always pay attention to your body

Wrapping It Up

ITBS isn’t the end of the world, but if you don’t listen to your body and put in the work, it can be a long, painful road back.

Rest, strength training, proper shoes, and patience are key.

So if that pain starts creeping in on your next run, take a step back and focus on the recovery—then come back stronger than ever.

Let me know how you’re handling ITBS or if you’ve got any good prevention tricks up your sleeve. Let’s keep this conversation going.

Keep running strong,
David D.

Are you serious about your athletic performance?

Then you know the value of having that competitive edge. That little extra that can make all the difference.

Here’s the deal…

Most athletes are trying to train harder, eat cleaner, or sleep better.

The problem is they’re forgetting about one of the most powerful performance enhancers out there.

Oxygen therapy.

Yep, this is science-backed research that’s helping athletes beat their personal bests and recover faster than ever.

Here’s what you’re going to learn:

• Oxygen Therapy Explained
• Why Oxygen Therapy Works
• Real Performance Gains Athletes Are Seeing
• Why Elite Athletes Are Switching
• How To Get Started With Oxygen Solutions

Oxygen Therapy Explained

So what exactly is oxygen therapy?

Easy.

Breathing pure oxygen in a controlled setting to increase the amount of oxygen in your body.

But that’s just the basics. The interesting part is what happens when you use oxygen therapy products for fitness. Athletes serious about results often research hyperbaric chamber price options for the most effective treatments.

It’s not just more air. Oxygen therapy at the cellular level supercharges your body’s energy production capabilities.

Think about it…

Your muscles need oxygen to create energy. So the more efficiently you can get oxygen to your tissues, the better your performance is going to be. That’s what oxygen therapy does.

Why Oxygen Therapy Works

You want to know what the research actually shows?

New studies are proving that oxygen therapy leads to measurable improvements in athletic performance. A 2022 controlled trial showed that hyperbaric oxygen therapy in athletes led to increased VO2Max with an effect size of 0.989.

Holy guacamole.

But wait, there’s more…

The same research found improvements in oxygen consumption at the anaerobic threshold, with an effect size of 0.837. What does that mean for you? Athletes could train at higher intensities for longer before hitting the wall.

And here’s another cool fact…

Oxygen therapy actually changes the way your cells create energy on a mitochondrial level.

Mitochondria are these tiny energy factories in your cells. The better they work, the more energy you have available for peak performance. Oxygen therapy has been shown to increase mitochondrial respiration AND mitochondrial mass.

Neat, huh?

Translation:

• Improved endurance for longer training sessions
• Faster recovery between workouts
• More stable energy during competition
• Less fatigue during high intensity efforts

Real Performance Gains Athletes Are Seeing

Now let’s get to what actually matters to you…

Results.

Athletes using oxygen therapy are seeing big improvements in a number of performance metrics. The latest research tells us:

Improved Endurance and Stamina

Recent studies in elite athletes have found that oxygen therapy has a positive impact on aerobic capacity. In plain English that means pushing harder for longer before feeling that total body fatigue.

Professional soccer players have shown significant improvement in recovery markers after just one session. This is not some marginal improvement either, we’re talking about performance gains that mean the difference between winning and losing.

Faster Recovery Times

This is where oxygen therapy really shines…

Fast recovery is where champions are made. The quicker you recover from hard training, the more you can push your body without fear of injury or burnout.

Athletes are reporting:

• Less muscle soreness following intense workouts
• Quicker healing from minor aches and injuries
• Improved sleep on training days
• Less inflammation in muscles and joints

Enhanced Mental Focus

It’s not just your muscles that need oxygen though…

Your brain requires oxygen, too. By optimizing your oxygen, you’re also sharpening your mental performance. Athletes are reporting better focus during competitions and sharper decision making under pressure.

Why Elite Athletes Are Switching

Professional athletes have access to every possible performance optimization tool. So why are more and more using oxygen therapy?

Because it works.

Elite performers like Michael Phelps, LeBron James and others know that incremental gains in oxygen efficiency lead to huge advantages when it matters most.

Here’s how oxygen therapy is different from other performance enhancers:

• Natural and safe – No artificial substances or banned ingredients
• Evidence-based – Proven by controlled scientific studies
• Immediate benefits – Results often seen after a single session
• Long-term benefits – Cellular changes build over time

Professional-Grade Equipment Makes The Difference

Want to know the one secret that separates amateurs from pros?

Equipment.

Not all oxygen therapy solutions are created equal. Elite athletes invest in professional solutions that deliver precise oxygen levels and pressures for maximum results.

The difference between basic oxygen supplementation and professional-level therapy is like the difference between a bicycle and a Formula 1 car. Both will get you there, but only one will win championships.

How To Get Started With Oxygen Solutions

Ready to see what oxygen therapy can do for you?

Here’s the smart way to get started…

Find Qualified Providers

Not all oxygen therapy services are worth your time or money. Look for companies who:

• Use medical-grade equipment
• Have experience with athletes
• Can tailor protocols to your sport
• Provide proper safety monitoring

Start With Assessment

The best oxygen therapy starts with a thorough evaluation. This includes:

• Analysis of current fitness level
• Measurements of recovery rates
• Identification of performance goals
• Customized treatment planning

Consistency Is Key

As with any performance tool, regular use of oxygen therapy will yield the best results. Most athletes see best results with regular sessions scheduled into their training plans.

Bottom line:

Oxygen therapy is not magic. It is science. And the science is showing that athletes who optimize their oxygen delivery get measurable performance, recovery, and competitive edge advantages.

Making It Work For Your Sport

Different sports have different oxygen requirements…

Endurance athletes get the most out of improved aerobic capacity. Power athletes like weightlifters see faster recovery between sets. Team sport athletes get better stamina during those long games.

The key is tailoring your oxygen therapy protocol to your specific performance needs.

What To Expect

Most athletes begin to see benefits within the first few sessions:

• Increased energy during training
• Less fatigue post-training
• Better sleep quality
• Improved mood and motivation

Long term benefits are seen after weeks of consistent use:

• Improved aerobic capacity
• Quicker recovery from injuries
• Greater volume tolerance in training
• More consistent competition performance

Final Thoughts On Leveling Up Your Performance

Every athlete has a limit…

Or do they?

Oxygen therapy is showing athletes that many of their self-imposed limits were actually just a lack of oxygen. When you remove those barriers, amazing things are possible.

The research is clear. The benefits are measurable. Elite athletes are using oxygen therapy for performance advantages today.

The only question is: Are you ready to unlock your true potential?

Time to breathe your way to better performance.

You are a runner. It’s not just something you do; it’s a core part of your identity. You know the rhythm of your stride on familiar pavement, the satisfying burn in your lungs on a hill climb, and the sweet relief of a post-run stretch. For years, you’ve built a deep, intuitive relationship with your body, learning to distinguish the ache of hard work from the whisper of a potential injury.

But lately, that conversation has started to change. The dialogue feels… off. Maybe recovery from a long Sunday run now bleeds into Tuesday. Perhaps a familiar niggle in your Achilles tendon, one that used to fade in a day, now stubbornly lingers for weeks. Or worse, you’re facing down your first-ever stress fracture, a shocking diagnosis when you haven’t changed a single thing about your training volume or intensity.

It’s easy to chalk it all up to one simple, frustrating cause: getting older.

While age is undoubtedly a factor, for female runners over 40, there is often a much more specific and powerful force at play. It’s a systemic shift happening deep within your body’s operating system, and it has profound implications for your running. The hormonal transition of perimenopause and menopause isn’t just a “women’s health” issue; it’s one of the most critical and overlooked factors in your performance, recovery, and—most importantly—your risk of injury. Understanding it is the key to your running longevity.

Estrogen: The Unsung Hero of Your Musculoskeletal System

Most of us associate estrogen with the reproductive system, but its influence extends far beyond that. Think of it as a master regulator, a powerful signaling hormone that plays a vital role in the health, resilience, and repair of the very tissues we rely on for every single stride. It is the unseen architect of your strength. When its levels decline, the structural integrity of your runner’s body can be quietly compromised, leaving you vulnerable in ways you’ve never been before.

Let’s break down exactly how estrogen supports your running:

• It Builds and Protects Your Bones: Your skeleton is not a static structure; it’s a dynamic system in a constant state of remodeling. Cells called osteoclasts break down old bone, while cells called osteoblasts build new bone. Estrogen is a key regulator of this delicate balance, acting as a powerful brake on the osteoclasts. As estrogen levels plummet during menopause, this brake is released. Bone breakdown begins to dramatically outpace bone formation. In fact, women can lose up to 20% of their bone density in the five to seven years following menopause. For a runner, whose bones are subjected to immense repetitive impact, this is a red alert. Your “bone bank account” is being depleted, making you significantly more vulnerable to stress fractures.
• It Synthesizes High-Quality Collagen: Collagen is the essential protein that gives your connective tissues—your tendons, ligaments, and fascia—their strength and elasticity. Think of your Achilles tendon or plantar fascia as a powerful rubber band. Estrogen is a primary driver of collagen synthesis, ensuring that band stays strong and stretchy. When estrogen declines, your body produces less collagen, and the quality of the existing collagen fibers changes. They become stiffer, more brittle, and less organized. That once-stretchy rubber band is now more like an old, dry one. This is why nagging cases of Achilles tendinopathy, plantar fasciitis, and other soft-tissue injuries can suddenly become chronic issues in your 40s and 50s.
• It Helps Maintain and Repair Muscle: Estrogen is anabolic, meaning it plays a supportive role in muscle protein synthesis. This is the crucial process your body uses to repair the micro-tears from a hard workout and build stronger, more powerful muscles. As estrogen levels decline, this process becomes less efficient. Many women enter an accelerated state of sarcopenia (age-related muscle loss), finding it much harder to maintain, let alone build, muscle mass. You might notice a decline in your power on hills or your finishing kick. More importantly, your muscles, which act as vital shock absorbers for your joints, become less effective at their job.
• It Regulates Inflammation and Stress: Estrogen has natural anti-inflammatory properties, helping your body manage the physiological stress of running. As it declines, the stress hormone cortisol can become more dominant. This can lead to a more pronounced and prolonged inflammatory response after a workout. The result is that feeling of persistent, deep soreness that hampers your ability to stack quality training days together.

From Training Problem to Health Issue: A Critical Shift in Mindset

When you see these factors laid out, the frustrating pattern of injuries many women experience in their 40s and 50s starts to make perfect biological sense. Your Achilles tendonitis isn’t just bad luck; it’s a direct consequence of your connective tissues losing their elastic, collagen-rich structure. That nagging hip pain is connected to muscles struggling to repair themselves. And that shocking stress fracture diagnosis is a clear sign of declining bone density.

This isn’t a failure in your training plan or a lack of mental toughness; it’s a physiological event. It’s a signal that your body’s internal support system is changing at a chemical level. Recognizing this shift from a ‘training problem’ to a ‘health issue’ is the first and most important step you can take. For many women, this means opening a dialogue with a healthcare provider about addressing the root hormonal cause. The good news is that managing this transition is more accessible than ever, and women can now consult with doctors and buy estrogen tablets online through telehealth platforms dedicated to this life stage. Addressing the hormonal component is a powerful strategy, but it works best when combined with smart adaptations to your training and lifestyle.

How to Protect Your Running Future: A Proactive Approach

This knowledge is not a eulogy for your running career; it’s a call to action. Understanding the “why” allows you to adapt your training and healthcare to keep you on the road for decades to come.

1. Get Serious About Strength Training: This is non-negotiable. If you aren’t lifting heavy, now is the time to start. Resistance training is the single most powerful stimulus for building and maintaining both bone density and muscle mass. Aim for 2-3 sessions per week, focusing on compound movements like squats, deadlifts, and overhead presses. Don’t be afraid to lift heavy weights; this is what signals your body to adapt. Incorporating plyometrics (like box jumps) can also be particularly effective for stimulating bone formation.
2. Fuel for a Changing Body: Your nutritional strategy needs to evolve. Dramatically increase your protein intake to counteract the less efficient muscle protein synthesis. Most experts recommend 1.6-2.0 grams of protein per kilogram of body weight for active, aging women. This means aiming for 25-30 grams of high-quality protein with every meal and especially after your runs. Furthermore, double down on micronutrients that support bone health: calcium, vitamin D, and magnesium are your new best friends.
3. Train Smarter, Not Just Harder: You can no longer out-train a bad recovery plan. Prioritize sleep above all else; your body releases human growth hormone during deep sleep, which is essential for tissue repair. Be more intentional about rest days and consider periodizing your training. Instead of pushing hard week after week, build in deload weeks to allow your body to fully adapt and repair.
4. Listen to a New Language: Your body is still speaking to you, but its language has changed. The old rules about what you can push through may no longer apply. Be more conservative with niggles and quicker to take a day off. A day of rest is better than a month of forced time off with an injury.

Your running journey doesn’t have to be defined by a frustrating cycle of injuries. By understanding the profound impact of estrogen on your body, you can shift your mindset from fighting your body to working with its new physiology. You can stop blaming yourself for injuries and start building a smarter, stronger, and more resilient running practice for the many miles and years ahead.

If you want to stop limping off the track or canceling your long runs, you need to strengthen your calves, build smarter habits, and actually treat the root of the problem—not just ice it and hope for the best.

Here’s what’s worked for me and the runners I coach when it comes to rebuilding stronger, pain-free calves that can go the distance.

Don’t Rush the Grind – Build Up Slow

If your calves flared up after ramping up too fast, no surprise there.

You need to respect the 10% rule—don’t increase your weekly mileage or time by more than 10%. It’s not magic. It’s just not being reckless.

I tell new runners: forget miles at first—run by time.
Do 30-minute sessions instead of chasing numbers on your watch. Can’t hold 30 minutes yet? Mix in walk breaks.

I know it sounds basic, but walk-run combos are legit—especially when you’re rebuilding or just starting out.
I’ve seen runners go from “barely jog 3 minutes” to finishing half marathons without ever pushing too hard.

Also, every 3–4 weeks, take a “down week.”
Cut your mileage back to let your body soak up the training.

No shame in it—it’s what lets your calves adapt.

Think of it like this:
Consistency beats hero workouts.

Like one guy on Reddit said:

“Don’t burn yourself out or get injured!”
Solid advice.

Warm Up or Risk Getting Wrecked

Running cold is asking for trouble.

If you’ve had calf pain before, warm-ups aren’t optional—they’re the price of entry.

Start with:

• A brisk 5–10 minute walk or light jog
• Then dynamic calf prep:
• • Ankle circles
  • Heel-to-toe calf pumps
  • Skipping
  • Butt kicks
  • Walking lunges

My go-to? Ankle bounces—30 quick hops with barely any heel contact.
Gets that springy feel going.

This takes 10 minutes max, and it’s the difference between a solid run and pulling up lame before you hit mile two.

I once skipped my warm-up before a speed session and boom—tight calf, limped home.
Never again.

Stretch Often (Even When You Feel Fine)

Here’s the truth:
Tight calves don’t always scream for attention… until they snap.

Stretch them daily.
After your run, during a hot shower, at work up against a desk.

Keep it casual, but consistent.

Also throw in:

• Ankle mobility drills
• Knee-to-wall moves
• Ankle circles
• Even tracing the alphabet with your foot

Oh, and don’t forget:

• Massage
• Foam rolling

Two to three times a week can save you from a flare-up.

I’ve had runners dodge full-blown injury just from regular foam rolling.
And if you can swing it, a sports massage every month or so is pure magic—like treating your calves to a pit crew tune-up.

Train Those Calves Like They Owe You Money

If I had a dollar for every runner who ignored calf strength until they got injured…
I’d still be sore, but I’d be rich.

Stronger calves = fewer problems. Period.
And no, running alone doesn’t cut it—you need targeted work.

Here’s what I’ve seen make the biggest difference:

• Single-Leg Calf Raises (Straight-Leg):
  The bread and butter. Go slow—2-3 seconds up, same on the way down.
  Start with 3 sets of 10–15 each leg. Build to 25+ reps before adding weight.
  Expect soreness the first week. That’s your calves waking up.
• Bent-Knee Calf Raises (Soleus Focus):
  This hits the deep soleus muscle—the endurance engine of your lower leg.
  Try wall sits with heel lifts or seated calf raises. You’ll feel it less intensely,
  but trust me, it builds the kind of durability you need for long races.
• Eccentric Heel Drops:
  Legendary for Achilles strength and injury prevention.
  Rise with both feet, lower with one. 2-3 sets of 10 each leg. Go slow.
  It’s tough but insanely effective.
• Jump Rope / Mini Hops:
  Once your calves are stronger, sprinkle in jump rope or quick hops.
  Start small—30 seconds, maybe a minute. Great for stiffness and bounce in your stride.
• Toe & Heel Walks:
  Sounds silly but works. Walk on your toes for 20–30 seconds, then on your heels.
  Strengthens all those stabilizers runners usually ignore.
• Lunges, Step-ups, and Compound Lifts:
  Don’t forget the rest of your legs. Lunges stretch and fire the calves,
  deadlifts build foot and ankle control. Strong glutes take load off your calves.

I’ve had a client who DNF’d two marathons from calf cramps. We built a simple 15-minute lower-leg routine twice a week.
Next race? Zero issues—and he shaved 12 minutes off his PR.
His words:

“I didn’t realize how weak I was down there until I actually trained it.”

Test Yourself:
Can you do 25 slow single-leg calf raises, full range, no cheating?
If not, start there. You’re not weak—you’re just undertrained in the places that matter.

Stay Hydrated and Fueled (Electrolytes Matter)

If your calves cramp up mid-run or ache like crazy the next day, hydration and electrolytes are part of the problem.

I’ve learned this the hard way. So let’s break down how to fix it.

Hydrate Every Day—Not Just on Run Days

Don’t wait until your mouth feels like sandpaper. Make drinking water part of your daily routine.
Around 2 liters (roughly 60–70 oz) a day is a solid baseline. More if you’re sweating buckets.

One quick tip?
If your pee looks dark yellow, you’re behind.
Aim for pale straw.

Pre-Run and Mid-Run Hydration

An hour before you run, sip—not chug—a glass of water or a light sports drink. If the run is over an hour, take fluids with you.
That could mean a handheld bottle, hydration vest, or water fountain route.

I personally carry a soft flask during hot Bali afternoons—small sips go a long way.

Don’t Skip Electrolytes

Plain water doesn’t cut it when the heat cranks up or your shirt’s soaked in sweat.
Electrolytes matter: sodium, potassium, magnesium.

Try:

• Nuun tablets
• Tailwind
• Gatorade
• SaltStick Caps

Use whatever your gut can handle.

I used to cramp up past 15K until I started adding electrolytes post-run.

In a pinch?
A pinch of salt with juice in water works too.

Magnesium and Potassium Help Too

Magnesium is a common deficiency—especially for active folks.
Sources:

• Nuts
• Greens
• Whole grains

Or take a supplement like magnesium glycinate (ask a doc first).

Potassium? Bananas get the glory, but:

• Potatoes
• Yogurt

are great too.

Listen to Your Cravings

Ever finish a run dying for salty chips?
That’s your body screaming for sodium.

If plain water tastes wrong, you might need electrolytes.

Just don’t overdo it—too much water without salts = hyponatremia.

I’ve learned to read my body.
When I sweat like crazy, I rehydrate with something salty or electrolyte-based. Since dialing this in, those surprise calf cramps have stopped sneaking up on me.

Fix Your Form (And Gear)

Let’s be real: sometimes your calves aren’t the problem—it’s how you run or what’s on your feet.

Midfoot Strike & Cadence

I used to pound pavement with my heels way out in front.
That overstriding jammed my legs and hammered my calves.

Now I focus on:

• Midfoot strike, landing under my body
• Cadence around 170–180 steps per minute

It’s smoother and lighter.

If you hear your footfalls like a drum line—you’re slamming too hard.

Ditch the Toe Running (Unless You’re Sprinting)

Running on your toes for distance = shredded calves.

Let your heel kiss the ground gently each stride.

Think:

Quiet, light steps—“cat feet,” not Clydesdale hooves.

Master Hills

Uphills: Shorten your stride and stay low—drive with your glutes.
Downhills: Don’t slam the brakes with your heels. Increase your turnover, lean slightly forward, let your legs cycle.

Your Shoes Matter

The wrong shoe can wreck your calves.

• Overpronate? Try stability shoes or orthotics.
• Stiff calves? Higher drop (8–10mm) might help.
• Weak calves? Transitioning to low drop can build strength—but do it slowly.

I rotate two pairs and use a shoe log to track mileage.
Worn-out shoes are calf killers.

Compression or Orthotics

Compression socks can support on long runs.

Got foot issues—like flat feet? Orthotics may be a game-changer.

One runner I coached had inner calf pain for months. Turns out his arch was collapsing inward.
Custom insoles fixed it in weeks.

Even small tweaks matter.

I had a client whose calf issues vanished after adjusting her posture. She was leaning back slightly, which caused overstriding.
A subtle forward lean plus quicker steps?
Problem solved.

Build a Stronger Chain

Calves don’t work alone. If other muscles slack off, your calves pick up the tab.
Usually it’s weak glutes or a floppy core causing all the problems.

Strengthen the Whole System

Squats, lunges, deadlifts, bridges—this is your foundation.
Build stronger hips and core, and your stride will clean up.

• When your glutes fire properly, your calves don’t need to push as hard.
• When your core stabilizes your trunk, your lower legs don’t work overtime.

Drills That Help

Mini-band monster walks, clamshells, planks—these aren’t just warm-up fluff.
They fix weak links.

A stronger pelvis = better alignment = your foot lands where it should.
No more weird strain on the calves.

I’ve had runners go from weekly calf pain to pain-free just by getting consistent with strength. Don’t skip it.

If you’re not sure what to focus on, hit the basics 2–3 times a week. Your future self (and your calves) will thank you.

What about you?

Do you deal with calf cramps or soreness after long runs?
What’s been working—or not working—for you?
Let’s swap stories.

Listen to Your Calves—Or Pay the Price Later

Here’s the truth: injury prevention isn’t some one-time checklist. It’s a running conversation between you and your body.

And if your calves start whispering—tightness after a run, soreness that creeps in later that night—you better listen before it turns into a scream.

I’ve learned this the hard way.

• A little tenderness in one spot? That’s my signal to get on the foam roller.
• Maybe it’s time for an extra rest day.
• Or a cross-training swap like cycling if my calves feel like they’re hanging by a thread.

Rotating training surfaces can help too:

• Grass
• Trails
• Dirt

They’re all kinder on your calves than endless pounding on concrete.

Been hammering hill repeats and your calves are barking?
Ease back. Go flat for a bit. No shame in adjusting—smart runners train hard and recover harder.

Every near-injury I’ve dodged has taught me something.

I still remember the time my calf nearly locked up mid-run—scared the hell out of me.

Since then, calf raises and proper warm-ups became non-negotiable.
Haven’t had a serious issue since.

I’ve learned how to catch the tiniest niggle and deal with it that day, not after it wrecks my training week.

This isn’t about perfection.

It’s about building habits that protect your legs without making you obsess over them:

• Warm up.
• Stretch.
• Strengthen.
• Hydrate.
• Run smart.

After a while, it just becomes what you do. And the payoff?
Strong, pain-free runs that stack up over time.

Calf Pain Doesn’t Have to Be Your Story

Let’s not sugarcoat it—calf pain sucks.
I’ve sat on curbs, defeated, wondering if I’d ever bounce back.

But those moments were turning points.

I started respecting what my calves were telling me.
I trained smarter, took recovery seriously, and slowly clawed my way back.

Now I run stronger and longer than I ever have.

That comeback?
It all started with giving my calves the respect they deserve.
And you can do the same.

Imagine heading out for a run without that nagging
“Will my calves blow up today?” feeling.

Imagine finishing with bounce left in your step.

That’s not wishful thinking—it’s what happens when you apply the tools you’ve got now:

• Proper warm-ups
• Strength routines
• A smart approach to recovery

Here’s how to start:

• Tonight: Do a gentle calf stretch and foam roll.
• Tomorrow: Warm up properly before your run.
• This week: Schedule two short strength sessions.

It’s not about overhauling your training overnight.
It’s about small, consistent moves that rebuild your foundation.

And when things flare up again—and they might—you’ll know how to handle it.
That’s real progress.

Breaking In Running Shoes: Real Answers from the Road

Q: Do you really need to break in running shoes?

Honestly? Yes—most of the time. Even if a shoe feels good out of the box, it’s smart to ease into it. Think of it like getting to know a new running partner. You might click right away, or you might need a few runs to really sync up.

According to Verywell Fit, if the shoe fits like a glove, you might not need much break-in time. But even then, giving your feet and the shoe some time to adjust can save you from nasty blisters or surprise aches.

I’ve had shoes that felt perfect on day one—and still gave me a hot spot on mile 8. As a coach, I always tell runners: break them in with a couple of short runs before you trust them on anything serious. Don’t show up to a race or long run in brand-new kicks unless you enjoy gambling with your toenails.

Bottom line: if it’s super uncomfortable from the start, it’s probably not “just a break-in thing.” It might be the wrong shoe.

Q: How long does it take to break in new running shoes?

On average, you’re looking at around 2 weeks or 20–30 miles. But no two shoes—or runners—are the same. Some shoes feel great after 5–10 miles, while others need a full 40–50 miles to soften up.

The material matters—softer, more flexible shoes tend to settle in quicker. Firm, more structured ones? They need a bit more time. And if your feet are picky (like mine when I bulk up or lose weight), give yourself more wiggle room.

Safe bet: Don’t plan any big races in your new shoes until you’ve logged a couple weeks of easy to moderate runs in them. If they still hurt after 3–4 weeks or 50+ miles, it’s time for a hard look—they might not be your match.

Q: How can I break in running shoes faster (or at least make it smoother)?

A few tricks I’ve picked up over the years:

• Wear them around the house – Seriously. The more time your foot spends in them—even walking—the quicker they adapt.
• Manually flex them – Bend them gently, especially the toe box. Prepping the midsole can help (com).
• Heat trick – Some runners (myself included, in a pinch) use a blow-dryer to gently warm the shoes while wearing them. It softens the material a bit (com). Not something I’d overdo, but it can work.
• Rotation game – Use your old shoes for long runs, and test the new ones on short, easy runs.
• Hot spot protection – Good socks, a dab of Body Glide, and even blister pads help take the edge off early on.

Most importantly: listen to your feet. If they feel fine, ramp up. If not, ease off. Don’t rush it—pain isn’t a rite of passage.

Q: Is it okay to run a race or long run in brand-new shoes?

I wouldn’t do it. I know people brag about pulling shoes out of the box and finishing a marathon, but that’s a roll of the dice—and most runners aren’t that lucky.

Your race shoes should have 20–40 miles on them, minimum. That way, they’ve molded to your feet, and you know exactly how they’ll behave when things get tough.

Now, if you’re in a pinch (like your old pair exploded race week), go into damage control mode: walk in them, do a couple of shorter runs, and maybe a mid-distance effort before race day. And double down on blister prevention.

But really—plan ahead. Don’t make race day a shoe experiment. The last thing you want at mile 22 is burning arches or bleeding toes.

Q: My new running shoes still hurt after a few weeks – what should I do?

If you’ve put in the time—2–3 weeks, 30–50 miles—and the shoes still suck, it’s probably not going to get better. Don’t try to “tough it out.” That’s how injuries start.

Ask yourself:

• Are your toes jamming into the front?
• Do your arches feel off?
• Are your knees or ankles acting weird?

Sometimes a simple fix—like different insoles, socks, or lacing techniques—can help. But often, the best move is to return or exchange them. Running specialty stores usually get it: not every shoe works for every runner.

I’ve been there—super pumped about a new pair, only to realize I bought the wrong size or style for my current weight or mileage. It stings, but your feet are more important than your ego.

Use what you’ve learned. Maybe you need more width, more cushion, or a lower heel drop. Once you land on the right pair, it’s like finding the right rhythm on a long run—effortless and pain-free.

Final Thoughts

Breaking in shoes isn’t some mythical process—it’s just smart running. Mix a little patience with a few smart steps, and you’ll avoid most of the common problems.

My advice: Respect the break-in. The few extra days you spend easing into a shoe can save you weeks of limping or second-guessing.

Now it’s your turn:
→ What’s your go-to break-in method? Ever made the mistake of racing in brand-new shoes? Let me know in the comments—I want to hear your war stories.

Choosing the Right Running Vest (Without Overthinking It)

Look, when it comes to hydration vests, the “best one” really depends on what kind of running you’re doing.

I’ve coached runners who swear by bulky ultra vests and others who want nothing more than a front flask and a snack pouch. I’ve tested a lot of them—on trails, during races, and on long solo training days.

Below are some of the vests I keep recommending over and over, based on what they’re good for.

And yeah, this list isn’t exhaustive. But if you’re looking for solid gear that won’t let you down, these are packs I trust—and ones my clients have had good results with too.

I’ve added some real-world notes and coaching tips throughout to help you figure out what might work for you.

For Short to Mid Runs: Nathan QuickStart 4L Hydration Vest

If you’re logging runs in the 10–15 mile range (think: half marathon training, weekend trail sessions, or daily long-ish efforts), the Nathan QuickStart 4L is hard to beat.

It’s built to keep things simple—light, compact, and just enough space to stash water, a snack, and your phone. No fluff, no extra straps slapping around.

Hydration

It comes with a 1.5-liter hydration bladder, which is plenty for most 90-minute to 2-hour runs. That bladder sits in the back sleeve.

Prefer bottles instead? You’re covered—the front pockets hold soft flasks up to ~22 oz (650 ml), though you’ll have to grab those separately.

I like that you’ve got both options. Some days I fill the bladder and go, other days I’ll throw a single flask in front and keep it light.

It’s good to have choices without needing to buy a second vest.

Storage

It holds about 4 liters of gear in total. You’ve got:

• A rear zip pocket that holds the bladder (plus room for a light jacket or snack stash)
• Three front pockets: one zippered for your phone or keys, one for nutrition, and one mesh stash pocket

If I’m heading out for 10–12 miles, this is more than enough.

My typical setup: phone and keys zipped up, 2–3 gels or chews in the front, and a backup bar in the stash pocket. That’s it.

If you tend to overpack, this vest keeps you honest. It forces you to ask, “Do I really need this?” That’s not a bad thing.

Fit & Feel

This is a one-size-fits-most setup, with adjustable side straps and two chest straps you can tighten for a snug, bounce-free fit.

It’s soft, breathable (thanks to air mesh), and the edges don’t rub. Honestly, once it’s dialed in, you barely feel it on.

Weight-wise, it’s about 12 oz with the bladder, or closer to 7.5 oz without—barely noticeable on the move.

The little things are dialed in too: reflective strips, elastic strap keepers, and no annoying dangling pieces.

Why It Works

If you’re not running ultra distances or carrying six hours’ worth of gear, you don’t need a huge pack.

This one gives you the snug feel of a vest without weighing you down. You can race in it, train in it, and wear it on the trails without bouncing around like a bobblehead.

One of my newer trail runners said it best:

“I love this thing. Super simple, light, and carries everything I need.”

Yup—exactly.

Coach’s Tip

If this is your first hydration vest—or you’re on a tight budget—start here. It’s well-priced (often on sale), reliable, and teaches you how to train with a vest without overwhelming you.

⚠️ One heads-up: “One-size-fits-most” does work for most people, but if you’re really petite or have a chest bigger than ~48″, double-check the size chart. You might need something more fitted.

Also, practice inserting the bladder before race day. It’s a screw-top style that’s fairly easy, but if you don’t tighten it enough, you’ll get an unwanted shower mid-run (speaking from experience…).

For me, this vest is a grab-and-go solution for any trail run up to 2 hours.

No nonsense, just practical.

Salomon ADV Skin 5 – Built for Runners Who Pack Smart

Storage – Small but Mighty

The ADV Skin 5 might look like a slim little vest, but don’t let that fool you—this thing’s got layers, literally.

Salomon says it’s 5 liters, but because of the stretchy material, you can squeeze in more than you’d expect. Think of it like Tetris for your gear.

You’ve got two zippered pockets (great for your phone or emergency cash), two stretch stash spots under the flasks (my go-to for gels or used wrappers), a big rear compartment you can hit from the top—or even from the sides if you’re flexible enough.

Then there’s that “kangaroo pocket” in the lower back. That’s where I shove a windbreaker or gloves—easy in, easy out without breaking stride.

One Reddit runner nailed it when they said, “It’s like a second skin.” I agree. I’ve packed mine full of jacket, fuel, and phone—and it still sat flush against my back without bouncing around.

Fit & Comfort – Like It Was Tailored for You

Salomon’s Sensifit system isn’t just marketing fluff—it’s actually legit. It hugs your body like a fitted tee and doesn’t shift when the trail gets sketchy.

That’s thanks to the elastic design and sliding sternum straps, which let you lock things in without strangling your chest.

Size matters here. If you size it right (XS to XL, and yes, they’ve got women-specific versions), it feels like an extension of your body.

I’ve taken mine on rocky, ankle-twisting descents and it didn’t budge an inch.

That said—don’t try to cram an 8L load into a 5L vest. It’ll feel tight and choke the breath out of you.

One guy on Reddit ran a 100-miler with the 5L and was totally fine, which just goes to show—it’s not about size, it’s about smart packing.

Features That Actually Make Sense

This isn’t a gimmick-heavy vest. Everything here feels like it was designed by someone who’s run an ultra in the mud.

Built-in whistle? Yup.
Multiple ways to stash your poles? Got it.
Quick-dry material that doesn’t turn into a sweat sponge? Absolutely.

The flask pockets got an upgrade too—no more bottle bounce from older versions.

My favorite part? The small chest stretch pocket. I can cram four gels in there and pull them out like bullets during a race without ever touching a zipper.

Why It’s My Go-To for Mid-Long Runs

If you’re heading out for a 3–4 hour trail session, marathon training, or even a 50K, the ADV Skin 5 hits that sweet spot.

Not too big, not too small. Everything stays tight to your frame, and you don’t feel like a bobblehead on descents.

On forums, it’s often the first serious vest people are told to buy—and honestly, I get why.

I’ve run hard with this thing through technical trails, heat, and rain. It delivers.

One reviewer summed it up perfectly: “Provides a secure fit that minimizes bounce even on technical terrain.” Couldn’t agree more.

Coach’s Tip

Fit is everything. Use Salomon’s size chart—it’s pretty accurate.

When brand new, the vest might feel a bit too snug, but give it a few runs and it molds to your shape.

Practice using the front bungee closure too—it’s different, but once dialed in, it’s gold.

You can even reach into the back compartment while on the move—great for jacket grabs if your shoulders are mobile enough. Practice that trick in training.

One runner shared how he used it on a 16-miler right out of the box and loved it—just make sure not to overtighten like he did. Let the vest hug, not squeeze.

And if your back gets hot? Yank out the included insulated bladder sleeve. One user did that and got way better ventilation.

Bottom line: The ADV Skin 5 isn’t cheap, but it’s worth every rupiah if you’re serious about distance.

I know runners who tried this and swore they’d never wear another vest again. It’s that solid.

For The Long Haul: Ultimate Direction Ultra Vest 6.0

If you’re stepping up to 50-milers, 100Ks, or just all-day trail missions, the Salomon 5L might not cut it.

That’s where the Ultimate Direction Ultra Vest 6.0 steps in.

This isn’t a “maybe I’ll do an ultra one day” vest. This is your go-to when you know you’re going deep into the mountains or out for 12 hours in brutal heat.

Hydration Capacity That Doesn’t Mess Around

The Ultra Vest 6.0 gives you two 500ml soft flasks with long straws right on the shoulders—sip without pulling bottles out.

Plus, a rear bladder sleeve that can carry up to 2L more. That’s 3L of hydration if you max it out.

It’s a beast setup. If you’re running in high temps or know you’ll be hours between aid stations, this thing’s got your back (literally).

I like the flexibility: water in the bladder, sports drink in the flasks—works perfectly on long races or unsupported mountain days.

Ultimate Direction were pioneers of the “vest-style” pack, and it shows. Everything feels intentional. The straws don’t flop, the load sits flat, and it doesn’t pull on your shoulders when full.

Ultimate Direction Ultra Vest 6.0 – Why It’s My Go-To for Big Mountain Days

Let’s get one thing out of the way: if you’re training for long ultras, or even heading out for solo missions in the mountains, your vest isn’t just storage—it’s survival. And the Ultimate Direction Ultra Vest 6.0 nails it.

Storage That Works With You

This beast holds around 10.8 liters, and yeah, that’s more than enough to stash everything you need for a 50-miler, a long training day, or even a stage race—if you’re smart with your packing.

I’m talking:

• A roomy rear compartment for your bladder or bulky layers
• Side and front pockets (some zip, some stretch)
• Dual bottle holders up front, with bonus stash pockets for gels or trash
• Zipper pockets low on each side—I usually keep my phone on one side and salt tabs or a tiny multi-tool on the other
• A giant stretchy dump pocket on the back for shoving in a jacket when the weather turns
• Even a tiny “pill pocket” for electrolytes

Honestly, this thing is built like a mobile aid station.

I’ve taken it out for a 50K solo trail run, carrying 2 liters of water, a jacket, snacks for hours, a headlamp, and a small first aid kit—and still had space left. You don’t need to cram gear in like it’s a suitcase; there’s breathing room, which keeps the vest balanced and bounce-free.

Comfort for the Long Haul

What good is all that storage if the vest chafes or flops around like a backpack at mile 40? The UD Ultra Vest 6.0 is designed to disappear on your body—even when fully loaded.

It’s made with light, breathable mesh that doesn’t turn into a sweat trap, and the shoulder straps are padded just right—no bulk, no digging.

The adjustability is dialed in with sliding sternum straps and side cinch cords that let you snug it mid-run as your load gets lighter. I do this all the time: drink half the water, eat a few gels, and then give the cords a quick pull to reset the fit.

What really stands out is the smart weight distribution. Bottles in the front, bladder in the back, gear evenly spread—it helps avoid that annoying shoulder ache after hours on your feet.

Bonus Features I Love

• Grippy silicone patches that keep the vest from riding up or shifting
• A fit that hugs without squeezing
• Way better structure than minimalist race vests, which helps when you’re carrying real gear—not just a couple gels and hope

Loaded with the Right Features

This thing isn’t flashy, but it’s smart. Here’s what you get:

• Dual pole attachments (front or back)
• Dual sternum straps for better chest fit
• Built-in safety whistle (not just for show—it matters out there)
• Reflective bits for night visibility
• Quick-adjust T-hook for fast tweaks on the go
• A slot for your emergency ID card

And the materials are tough. UD knows this vest is going to get snagged on branches, tossed on rocks, and buried under drop-bag chaos. They made it lighter and tougher than the old versions—no joke.

Why I Trust It for Ultras

In ultras, gear can make or break your day. You need comfort, easy access, and the ability to carry everything without feeling like a pack mule. This vest checks all the boxes.

One of my close friends ran a 100K mountain race with it—never used his drop bag. He had everything on him and never had issues with bounce or chafing. That’s a big deal over 10+ hours of running.

I’ve taken it on self-supported training runs in the mountains where the weather flipped halfway through, and I still had the right gear on hand. That peace of mind is priceless.

If I’m heading out for a big day, I reach for this vest. Every time.

It’s perfect for:

• 50-milers
• 100K and 100-mile races
• Overnight fastpacking trips
• Multi-day stage races

Just pack it right, and this thing becomes your lifeline.

Coach’s Tips – Fit It Like It Matters

Here’s what I tell all my athletes:

• Practice your setup. Before race day, load it with the same gear and hydration you plan to carry. Tighten everything and jog around. Tweak until it feels right.
• Use the side cords. Your pack gets lighter as you eat and drink—pull those cords mid-run to snug it up again and avoid that sloppy, bouncing feeling.
• Master your pole storage. Don’t wait till race day to figure this out. Practice stashing and deploying your poles until it’s second nature.
• Assign gear homes. This sounds nerdy, but it’s huge. Gels in the right pocket. Phone in the left zip. Headlamp in the back. Muscle memory saves you when your brain is fried at hour 10.
• Don’t fear the size. You don’t have to pack it full. It compresses down fine. I even use it for shorter runs when I want comfort and easy storage.

Bottom line? It’s better to have space and not need it than the other way around. With this vest, you’re not gambling—you’re prepared.

Rainstorm? Missed aid station? No problem. You’ve got what you need.

Bonus Pick for Cold Weather – CamelBak Ultra Pro Vest

If you’re running in cold weather, especially in places where water can freeze mid-run, check out the CamelBak Ultra Pro Vest.

CamelBak knows hydration better than most, and this vest works great year-round—but it shines in the cold. It’s snug, reliable, and has small winter-friendly features like insulated hose routing and extra layering room.

Whether you’re hitting snowy trails or gearing up for a spring ultra that starts in freezing temps, this one’s worth checking out.

Hydration – Keep it Flowing, Even When It’s Freezing

The Ultra Pro vest usually comes with two 500 ml CamelBak Quick Stow soft flasks up front. These aren’t your average bottles—CamelBak wraps them in insulated sleeves to help keep your fluids from turning into ice blocks on those bitter mornings—or heating up into lukewarm tea on summer long runs.

You can toss a 1.5L bladder in the back too, but here’s the thing: in the cold, bladders can be a pain. I’ve had tubes freeze mid-run, leaving me with a full pack and nothing to drink. CamelBak tries to fix that with insulation, but I usually stick to the front flasks—they sit close to your chest, so your body heat keeps them usable longer.

Bonus: the flasks come with bite valves, so you can sip on the move.

When I was prepping for a winter marathon, I’d fill one with electrolytes and the other with plain water. The insulation actually made a difference—on sub-freezing days, my drinks stayed liquid way longer than in a regular bottle.

Coach’s Tip: In freezing temps, blow back into the flask after sipping. Keeps the nozzle from icing up.

Storage – 6 Liters of “Just Enough”

The Ultra Pro gives you around 6L of storage. That’s the sweet spot for marathon training or long runs that stretch to 3–4 hours.

I’ve stuffed gloves, a beanie, and even a light insulated jacket in the back stash pocket. You’ll also find quick-access front pockets for gels and a zippered back or side pocket for your phone or keys—depending on the model year.

One of my favorite features? The insulated bottle sleeves up front. I’ve had bottle nozzles freeze before, and those little neoprene covers help slow it down. Small touch, big impact.

Reflective details are sprinkled around the vest too. That matters in winter—when your runs start at 5 a.m. or push into the dark.

I always tell runners: if drivers can’t see you, you’re taking a risk you don’t need to take.

Fit & Feel – Locked In Without the Bounce

This vest is snug, in a good way. It comes in several sizes, with a women’s-specific version too.

Made of breathable mesh, it’s light enough to wear over just a base layer or even a jacket. The dual sternum straps and side adjustments give you control to get that “fits-like-a-glove” feeling.

It doesn’t stretch quite like some Salomon vests, but once you dial in the fit, it stays put—even on sketchy, icy trails. And in winter, that stability matters. The last thing you want is your gear shifting while you’re trying to stay upright on slick roads or trails.

I’ve worn this vest on snowy trail runs and cold road slogs—it never felt bulky or clumsy. CamelBak actually worked with pro marathoners and ultrarunners to dial it in, so it holds up under race conditions too.

Extras That Make a Difference

CamelBak didn’t cut corners here. You get:

• A removable safety whistle (mine stays clipped to the front)
• Sweat-resistant phone pockets
• Material that doesn’t soak up rain or sweat like a sponge
• Flask pockets with a rigid “shelf” so you’re not wrestling bottles in and out
• Loops for trekking poles if you’re tackling winter mountains

One underrated detail: the 360° reflectivity. Whether a car’s coming from the front, side, or behind, something on you lights up. That’s peace of mind on those pre-dawn or post-sunset runs.

Why It’s a Winter Warrior (and Beyond)

Winter hydration can be a joke if your bottles freeze solid. The Ultra Pro helps stop that nonsense. It also gives you room for the “just in case” gear—like gloves, space blanket, even an extra layer if you’re deep on trails. You’re not lugging a hiking pack, but you’re not stripped bare either.

It’s also lean enough to race with. I’ve seen runners use it in road marathons just to skip the madness at crowded aid stations. For ultra folks, it’s a quiet favorite—CamelBak may not be the flashiest name, but they know hydration, and this vest holds its own against Salomon or Nathan.

Real talk: it’s one of those pieces you forget you’re wearing—which is exactly how it should be.

Coach’s Cold-Weather Advice

• Use the blowback trick – After drinking, blow the fluid back into the flask or bladder tube so it doesn’t freeze at the nozzle.
• Start with warm water – If you begin with cold fluids, they’ll freeze faster.
• Don’t overfill your flasks – Leave a little air at the top so expanding ice doesn’t crack them (yes, it happens).
• Adjust your layers – Practice tightening/loosening straps depending on your clothing. If you start with a puffy, you’ll need to cinch down when you strip it off.
• Dry out your flasks – After a run, open the caps and let them air out to prevent mold.

Don’t think this vest is just for winter, either. I’ve used it on hot summer races like Western States where keeping fluids cool matters just as much. That same insulation works both ways.

Final Take

These recommendations above cover a range of scenarios. Of course, there are many other great vests out there (RaidLight, Osprey, Nathan’s higher-capacity packs, Salomon’s larger ADV Skin 12 for huge adventures, etc.), but the ones I’ve highlighted are popular and field-tested by countless runners.

They each excel in their category:

• Nathan QuickStart – for beginners/short runs
• Salomon ADV Skin – for performance and medium-long
• UD Ultra Vest – for ultras
• CamelBak Ultra Pro – for cold versatility

Feel free to explore and find what suits you best – the “best” vest is ultimately the one that fits your body and needs the best. But you really can’t go wrong with the above if they match your use case. I’ve personally used or trained athletes who use each of these, and they consistently deliver.

If you’re training through the cold—or just want a race-ready vest that handles all seasons—the CamelBak Ultra Pro is a strong pick. It’s got the storage, the comfort, and the cold-weather tweaks that make a big difference when the temperature drops.

Winter miles bring summer smiles, right? And with a good vest on your back, those winter miles get a whole lot easier.

Your Turn

Have you ever dealt with frozen bottles mid-run? What’s your go-to gear trick for cold-weather long runs? Let me know.

Let Me Wrap With This:

Ask yourself—what are you training for?

• If you’re doing 2–3 hour runs, the Salomon ADV Skin 5 is perfect.
• If you’re chasing finish lines past the marathon or planning all-day mountain adventures, the UD Ultra Vest 6.0 gives you the extra juice you’ll need.

What vest are you running with? What’s your longest outing so far—and did your pack hold up? Drop a comment—I’d love to hear your gear stories.

Struggling to Lace Up for Those Early Morning Runs?

Trust me, I’ve worked with plenty of runners who swore they “just aren’t morning people” — and now they’re out the door before sunrise, clocking miles while the rest of the world’s still snoozing.

Here’s how I coach people into becoming consistent morning runners — no fluff, just real strategies that work.

1. Treat Sleep Like Part of Your Training Plan

Your morning run doesn’t start with the alarm — it starts the night before. If you’re getting 4–5 hours of broken sleep, of course dragging yourself out of bed at 5 a.m. feels impossible. Aim for a solid 7 to 8 hours. No excuses.

I’ve actually set an alarm for bedtime — 9:30 p.m. sharp — just to keep myself accountable. Lights dim, phone goes down, maybe stretch or read a few pages of something non-digital. The goal? Wind down and prep the body to rest.

The science backs this up too. According to the Minneapolis Heart Institute, poor sleep tanks performance, kills motivation, and increases your risk of burnout. I’ve had runners improve pace and energy just by fixing their sleep — no extra workouts needed.

Bad night of sleep? Don’t be a hero. Shift your run or sneak in a short nap later. The run will still be there. Sleep debt isn’t a badge of honor — it’s a performance killer.

🔁 Runner Reminder: Are you sleeping enough to earn that morning run?

2. Lay Out Your Gear Before Bed

You want your morning to be as brainless as brushing your teeth. Before bed, lay out everything — shoes, socks, shirt, watch, hydration, fuel — whatever you use. I even loosen my shoelaces and tuck my socks inside so they’re ready to go.

One runner I coached said, “If I see the gear, I go. If it’s still in the drawer, I stay in bed.” That stuck with me. Sometimes I’d even sleep in my running clothes if I had a 4:30 a.m. wake-up. Not ideal, but hey — it worked.

Also, check the weather before you crash. Cold morning? Lay out gloves and a windbreaker. Rain in the forecast? Put that jacket by the door. The fewer decisions you make in the morning, the more likely you’ll get out the door.

💥 Pro Tip: No-brainer mornings = more runs, fewer excuses.

3. Use Alarms That Force You to Move

If you’re someone who slaps snooze like it’s your job, this one’s for you. Put your alarm across the room — make yourself get up to turn it off.

I also use a lamp on a timer that lights up my room about 15 minutes before my alarm. Waking up to soft light instead of pitch black? Game-changer.

And the golden rule: no snooze. That snooze button might feel good, but it usually leaves you groggier. One of my athletes swears by his routine: “Alarm. Stand. Dress. Run.” It’s not fancy — it’s consistent.

👊 Real Talk: Don’t negotiate with your alarm. Get up before your excuses start talking.

4. Ease Into It: Wake Up Your Body First

Don’t just leap out of bed and bolt. Give your body a minute to catch up. Here’s my quick system that takes 5–10 minutes max and makes the first few miles suck less:

• Water first: You’re dehydrated after sleeping. One tall glass the second you’re up. It gets things moving — digestion, blood flow, everything.
• Coffee (if it’s your thing): I sip while prepping. Just half a cup gives me a mood boost and gets the system, uh, “activated.” But don’t overdo it — too much and you’ll be hunting bathrooms mid-run.
• Small snack (if needed): Some runners like to go fasted. Others bonk without a bite. I’ll grab half a banana or a spoonful of peanut butter if I feel I need a boost. Do what feels right — the key is consistency.
• Mini warm-up: No full-on calisthenics here. Just 3–5 minutes of movement: leg swings, arm circles, walking lunges, some jumping jacks. I usually do mine barefoot on the porch while my coffee brews. Helps me shake off the sleep fog and shift into run mode.

🌀 Coach Tip: Warm up your body before you ask it to perform. It’s not laziness — it’s smart training.

Kickstart the System (Bathroom, Beats, and a Mental Nudge)

Let’s be real—no one bolts out of bed feeling like a gazelle. Most of us shuffle like zombies. That’s why I keep a simple pre-run ritual that gets the engine running.

Bathroom first. Even if you don’t feel the need, trust me—try. Sometimes your gut just needs a little nudge. A sip of coffee often does the trick. It’s way better to spend 2 extra minutes at home than panic mid-run looking for cover.

Need motivation? Blast a song that slaps or skim a quick quote that lights a fire. Personally, I give myself one minute—just one—on Reddit running forums. Seeing others post their sunrise miles guilt-trips me (in the best way) to lace up and get moving. Just don’t fall into the scroll-hole.

The whole routine? It can be quick. Five minutes if I’m in a rush, 15 if I’m dragging. I don’t rush it. I let myself wake up, move slow, maybe talk to my cat or stretch my back on the couch. Then I’m out.

Question for you: What’s your morning warm-up trick? Is it music, coffee, or just raw determination?

Accountability: The Game-Changer

I’ll be honest—there are days I wouldn’t have run if someone wasn’t waiting for me. That’s the power of the buddy system.

Just knowing that “Mike is already at the park” pulls you out of bed faster than any alarm clock. If you don’t have a local friend who runs, make it virtual. Text a buddy when you wake up. Or check in with your online crew—I’ve seen people post “Out for my 5AM miles!” and it builds serious momentum.

Even a dog can be your coach. Back when I dog-sat my neighbor’s Labrador, she became my morning accountability. Nose in my face. Tail thumping. Like, “Let’s go hooman!”

When I’m low on willpower, I commit to meeting a friend. I’ll gripe all the way to the park, but once I see them, I’m in it. It works every time.

Question for you: Who’s your running accountability partner—or do you need one?

Make It Suck Less (Or Even Kinda Fun)

Morning runs don’t have to feel like punishment. You’re allowed to sprinkle in joy.

Start with the route. Pick something that makes you smile—a path past sunrise views, a quiet street where your shoes are the only sound. In Bali, I’ll sometimes drive to the beach just to run along the shoreline at dawn. The breeze, the waves, the sky? Worth every yawn.

Next: audio. Make a “Morning Only” playlist—songs that hype you up and only play during sunrise runs. Or save a podcast episode for your morning miles so it becomes a treat, not a chore.

And don’t forget the post-run reward. My go-to? A cold smoothie bowl or an overpriced latte that tastes like heaven. Sometimes I promise myself 10 guilt-free minutes of scrolling after a shower. Whatever it takes. I’m not above bribing myself.

Track it too. I use a habit app and give myself a stupid little gold star every time I run before 7AM. It’s silly, but oddly satisfying.

Question for you: What’s your post-run treat? Do you bribe yourself out the door like I do?

Don’t Force It—Build It

Here’s the truth: becoming a morning runner doesn’t happen overnight. It’s a slow grind. You’ll probably hate it for the first few weeks.

That’s normal.

The trick is consistency. Pick a few mornings each week—like Monday, Wednesday, Friday—and protect those slots like gold. Over time, your body adjusts. You’ll start waking up naturally a few minutes before your alarm. It’ll feel less like a battle and more like a rhythm.

But listen: if one morning you totally crash and miss your run, don’t spiral. Life throws curveballs. Babies cry. Deadlines pile up. Sleep wins sometimes—and that’s okay. Reschedule, jog in the evening, or walk a bit at lunch. You’re still in the game.

I call this flexible discipline. Show up often, but forgive yourself fast.

And don’t worry about declaring “I’m a morning runner now.” Just say, “I’m testing this out.” That mindset gives you freedom. If it works, great. If not? You’re still a runner.

Question for you: How many mornings a week are you realistically aiming for? Start there—and track the wins.

Final Words: You’re a Runner, No Matter the Time

Let’s cut the crap.

I don’t care if you run at sunrise or after dinner. What matters is that you run. That you show up for yourself. There’s too much pressure in the fitness world to “win the morning” or “crush it before 6AM.” If that fits your life, awesome. If not, you’re still just as legit.

In Bali, I sometimes run at 8PM because it’s too damn hot earlier. That doesn’t make me less of a runner—it makes me smart. Adaptability is a superpower.

Try morning runs. Use the tips. Give it a real shot. But if it doesn’t stick? Shift. Maybe you run at lunch. Maybe you save your long runs for Sunday afternoons. That’s still real. That’s still strong.

And if life is chaotic—kids, work, health stuff—run when you can. Your running routine should fit your life, not control it.

Here’s the one thing I want you to tattoo in your brain:

You don’t need to run every morning to be a runner. You just need to run.

Let’s hear from you:
🟢 What time of day do you run best?
🟢 What’s your biggest morning struggle?
🟢 Have you found a trick that helps you actually enjoy early runs?

Drop your thoughts. Let’s trade ideas and keep each other moving.

Interval Training Mistakes (And How to Fix Them Without Wrecking Your Progress)

Interval training works — no doubt about it.
But only if you don’t sabotage yourself.

I’ve coached runners for over a decade, and I’ve messed up plenty myself.
The truth? Most people don’t screw up because they’re lazy — they mess up because they’re either too eager or just following bad advice.

So here’s the no-fluff breakdown of the biggest interval training mistakes I see over and over…
and how to fix them before they derail your gains.

1. Blasting Out Too Fast (aka The Crash-and-Burn Special)

This one’s at the top for a reason.
Too many runners treat the first rep like a 100m sprint — all out, no control — then wonder why they’re dragging through the rest.

That “fly and die” routine? It kills the purpose of the workout.
You spend less time in the right pace zone and more time just surviving.

I’ve seen it a hundred times. Heck, I’ve done it.
You nail the first 400m feeling like a beast, then by rep #5, you’re bargaining with your watch and praying for mercy.

The Fix:
Start smarter. Lock in on consistent pacing.
Slight negative splits are gold — finish strong, not crawling.

If your workout says 8×400m at 90 seconds, stay within 1–2 seconds of that target.
If your first rep clocks in at 1:20, that’s not “crushing it” — that’s ego.
Save the hero pace for race day.

💬 What’s your go-to pacing trick for intervals?

2. Messing Up Recovery (or Just Skipping It Altogether)

Some runners rush through recoveries like it’s a punishment. Others jog so slow it looks like a zombie shuffle.
Neither works.

Recovery is part of the workout — not a breather, not a nap, but a reset so you can hit the next rep hard.

Coach Matt Fitzgerald put it best:
If you can’t hold your planned recovery pace toward the end, your intervals were too aggressive. Period.

The Fix:
Use the recovery wisely. A slow jog or brisk walk works.
You don’t need to feel fresh — just fresh enough.

Rule of thumb:
Aim to feel 50–70% recovered before the next rep.

If you start needing to walk all your recoveries when you planned to jog, either ease up the pace or extend your recovery a bit.
Recovery isn’t weakness — it’s strategy.

💬 Do you jog, walk, or pray during your recoveries?

3. Skipping the Warm-Up (Then Wondering Why You Pulled a Hammy)

This one still baffles me.
Runners jump out of the car, slap on a watch, and start sprinting like they’re late for a flight.

That’s not training — that’s begging for injury.

I’ve had runners message me asking why their hamstrings felt tight mid-workout…
and when I ask if they warmed up, it’s crickets.

The Fix:
Always. Warm. Up.

Start with 5–15 minutes of easy jogging, toss in some leg swings, high knees, and a few strides.
You want to break a sweat before you break the speed barrier.

If your first rep feels stiff, hit pause, loosen up, then go again.

💬 How long do you usually warm up before speed work? Be honest.

4. Doing Too Much, Too Soon (aka The “More Must Be Better” Trap)

I love enthusiasm. I do. But interval workouts are not all-you-can-eat buffets. I’ve seen runners copy elite workouts like 10×800m before they’ve even mastered 4×400m. The result? Sore legs, zero progress, and sometimes injury.

The Fix: Respect where you’re at. Start with just one interval session a week. Keep total speed work volume reasonable — about 2 miles’ worth for newbies, 4–5 miles for experienced folks. Give yourself 48+ hours between hard sessions. This stuff builds over time — not overnight.

Back when I started, I thought doubling the reps would get me fitter faster. It didn’t. It got me benched with an overuse injury.

💬 Ever overcooked a workout thinking it would give you superpowers? What happened?

5. Letting Form Go to Trash Mid-Workout

When the pace gets spicy, form often goes out the window. I’ve seen runners flailing their arms like they’re in a mosh pit, overstriding, and tightening every muscle like they’re trying to squeeze out more speed with their face.

But bad form during speed work = reinforcing sloppy mechanics = higher injury risk. Not worth it.

The Fix: Do mental form checks mid-rep. Ask yourself: “Are my shoulders relaxed? Is my stride short and snappy? Am I landing under my body?” Keep your arms compact. Run tall. If your form falls apart, slow down a little — not a full gear shift, just enough to run smooth again. Good mechanics at 90% is more useful than ugly effort at 105%.

And if you really want to improve form? Add strides on your easy days. They teach you how to move fast without falling apart.

💬 What’s your go-to form cue when things get messy mid-interval?

Don’t Be a Slave to the Watch (Or Blind to It Either)

Here’s the deal: some runners go into intervals completely winging it—no timing, no pacing, just vibes. Others? They obsess over their splits like their life depends on hitting that exact 400m time. Both camps run into trouble.

If you’re not paying attention to pace at all, you might be running way too easy or redlining without knowing it. On the flip side, if you’re glued to your watch every rep, freaking out over a few seconds, you’ll stress yourself into burnout.

My advice: Use the watch smartly. Check your first rep to see where you’re landing. That’ll help you calibrate. But don’t panic if one split’s off because of wind, fatigue, or a hill. Conditions change. So should your expectations.

I once coached a guy who trained purely by feel, no watch. He swore it made him “free.” Turns out, he was running his intervals slower than his long runs. No joke. Freedom’s great, but structure still matters.

Chasing Intervals but Skipping the Meat

Intervals are exciting. They make you feel fast. They give you numbers to chase. I get the thrill—I’ve been there. But here’s a mistake I see way too often: runners falling in love with speedwork and ditching everything else.

I’ve seen runners bang out 3 speed sessions a week, no easy runs, no long runs, just high-octane grind. Then they hit a wall—either they stop improving or end up sidelined.

Someone on Reddit once said they were doing up to 10×800m during marathon prep—and saw zero benefit. Honestly? Probably because they didn’t have the endurance base to support that kind of work. Intervals without aerobic support are like trying to build a house on sand.

The fix: Use intervals as seasoning, not the whole meal. You need easy runs to build your base, long runs for stamina, and maybe some tempo work to hold steady effort. Intervals are the final touch—the sharpener. Not the engine.

If your interval times aren’t budging, or they feel harder than they should, it might be time to back off the repeats and put more time into base miles or threshold work.

Recover Like It Matters—Because It Does

You can nail the session, but if you skip recovery, it’ll come back to bite you.

I’ve had stretches where I crushed my workouts… and then stayed up till 2 a.m., barely ate anything after, and got lazy with the foam roller. Not surprisingly, I felt like trash two days later.

Intervals are hard. They stress your body. That stress only turns into gains if you give it time and fuel to rebuild.

So here’s your job after intervals: Drink water, get in some carbs and protein, maybe a short stretch or light mobility later that evening. And sleep—good sleep. It’s not optional.

Also, check in with your mind. If you’re dreading interval day to the point of panic, something’s off. Maybe you’re overcooked. Or you’re pushing every session like it’s race day. Pull back. Not every session has to wreck you.

Final Thoughts: Run Smart, Not Just Hard

Intervals should challenge you—but they shouldn’t break you. When done right, you’ll finish tired but proud. Done wrong, you’ll leave the track frustrated, or worse, limping.

Remember: every rep should have a reason. If you’re just going through the motions, it’s time to reassess. Training isn’t just about grinding—it’s about smart execution.

Some runners can handle two interval sessions a week. Others? One is more than enough. Learn what works for you. Your body will tell you—if you’re willing to listen.

Even as a coach, I catch myself going out too hot on the first rep just because my ego’s feeling spicy. We all make mistakes. What matters is learning from them and dialing things in.

Bottom Line:

Interval training is one of the best tools in the toolbox — but like any tool, it works best when used with some know-how. Don’t just run hard. Run smart.

Train with purpose. Rest with intention. And stay honest with yourself — because running doesn’t lie.

Let’s open it up:
What’s the biggest interval mistake you’ve made? How did you fix it? Drop a comment and let’s trade war stories. #intervaltraining

Hydration Vest Mistakes Runners Make (and How to Avoid Them)

Let’s be real—hydration vests are amazing tools. But just strapping one on doesn’t make you a trail ninja.

I’ve seen plenty of runners (including myself) make simple mistakes that turn a long run into a sufferfest. So before you gear up, let’s walk through the biggest screw-ups I’ve seen—and how to sidestep them.

Mistake #1: Not Dialing in the Fit—and Quitting Too Soon

Too many runners give up on vests after one uncomfortable jog. But here’s the truth: most of the time, it’s not the vest—it’s the fit.

A vest isn’t a T-shirt. You have to fine-tune it:

• Tighten the side straps.
• Shift the front buckles.
• Test it loaded.

If it bounces, snug it up. If it chafes, loosen it a bit. Don’t be afraid to stop mid-run and adjust.

I’ve had friends nearly throw their vest in the trash—only to realize they hadn’t even tightened it properly. Once dialed in, it rode like a second skin.

Sometimes the issue isn’t even you—it’s the vest model. Every body is different. If your current one still sucks after tweaks, try a different size or brand. Fit matters more than brand hype.

Quick tip: Do a short test run after any major adjustments. Don’t wait until race day to find out you’ve over-tightened the chest strap and can’t breathe.

Mistake #2: Overpacking Like You’re Hiking Everest

I get it. You’ve got pockets, and they’re begging to be filled. But stuffing every nook “just in case” turns your vest into a portable brick.

Been there. Early on, I was packing like I was trekking the Andes—spare socks, full med kit, three jackets. For a two-hour trail run.

Here’s the fix: Be honest with what you actually need. Look at the distance, terrain, and weather.

• Refill stations? Then don’t start with a gallon of water.
• I’ve carried 2.5L on routes with fountains halfway—pure overkill.
• Same with fuel—don’t pack 10 gels for a 1-hour run.

Bring one extra in case of detours, but don’t go overboard.

After each run, take stock: What did you use? What stayed untouched? If it’s not for emergencies and you didn’t touch it, leave it next time.

Mistake #3: Wearing the Vest… and Still Forgetting to Drink

Just because the water’s strapped to your chest doesn’t mean you’re using it. I’ve seen runners finish long runs with half-full bladders. That’s wasted weight and poor hydration.

Make drinking automatic. I tell my runners:

• Sip every 15–20 minutes.
• Use songs, landmarks, or your watch to remind you.
• If it’s hot or the pace is hard, drink more.

Same goes for food—if you’ve got gels, have a plan (like every 40 minutes). The vest gives you access, but it doesn’t do the work for you.

One of my clients ran a full two hours with barely a sip because he was “saving it.” Save it for what? Use the tools you’re carrying. That’s the whole point.

Mistake #4: Race Day = First Day Wearing It? Rookie Move

Never try something new on race day. You know this already. But it applies double for hydration vests.

That new vest might look slick, but it could shred your shoulders or make your sports drink taste like plastic.

Test the whole system: vest, bottles, bladders, drink mix, pocket setup. Try refilling it mid-run, test the bite valves, see if gels stay in place or bounce out.

I once filled my vest with a homemade drink that foamed up and exploded through the valve. Sticky mess. Zero calories. Total fail.

Moral: Race day should feel like a routine you’ve practiced—not a gear experiment.

Mistake #5: Letting It Rot (a.k.a. Funky Vest Syndrome)

Finish your run, toss the vest in a pile, leave fluid in the flask. Boom: welcome to Mold City. Seen it. Smelled it. Don’t be that runner.

• Rinse your bottles.
• Empty your bladder.
• Hang the vest to dry.

I use a twisted paper towel to prop open the bladder so it dries completely (Nathan taught me that one).

Got sports drink in there? Rinse it, or enjoy the next run with a science experiment in your bottle.

Some runners even freeze their bladder to stop bacteria. Smart move if you don’t want to replace gear every season.

And hey—check for wear. A small tear in a pocket becomes a big problem 20K into a race. Maintenance isn’t glamorous, but it keeps your gear race-ready.

Mistake #6: Ignoring the Early Warning Signs (Until It’s Too Late)

If your vest’s bugging you—even a little—fix it.

That small rub on your neck at mile 2 becomes a bloody welt at mile 22. I’ve made that mistake. Thought “eh, it’s fine,” and finished with raw skin that took days to heal. Should’ve stopped for 30 seconds and moved the strap.

Feel bounce? Chafe? Odd weight distribution? Adjust now. Don’t tough it out and pay later.

Race day is the worst time to “hope it works out.” Stop, fix it, and keep moving. One minute spent adjusting is better than 90 minutes of pain.

Mistake #7: Expecting the Vest to Solve Everything

A vest is a tool—not a fix-all. If you don’t hydrate or fuel smart, it won’t save you.

• Know your sweat rate.
• Know how far you can go without a refill.
• Don’t bank on a stream or fountain being there—it might be dry.

Plan like it’s your job. Hot day? Freeze a bottle or load the vest with ice. Long day out? Fill every pocket and carry extra salt tabs. But do it with purpose. Don’t just fill it because you can.

You’re the engine. The vest is just the toolbox.

Final Word

The hydration vest is a game-changer—if you treat it right.

Learn to fit it properly, pack it smart, and use it like a pro. Respect the gear, and it’ll give you freedom on the trails.

Now you: What’s your biggest hydration vest mistake—or win?

Drop it below. Let’s trade stories and make each other better. #TrailRunningTips 🏞️

If you’re thinking about trying keto, here’s my advice: get real clear on why you’re doing it.

Want to drop some weight? Improve blood sugar? Feel steady energy all day instead of crashing mid-afternoon? Keto might be your thing.

And if you’re an endurance runner—especially marathon or ultra—you might find that once you’re fat-adapted, you stop hitting the wall because your body learns to run off fat like it was built to.

But if you’re more into short bursts—like sprinting or high-power intervals—keto might not be ideal year-round. In those cases, I’ve seen it work best as a reset in the off-season. Then you bring carbs back strategically when it’s time to go full throttle again.

Here’s the thing: if you’re gonna try keto, actually try it. Commit to 6 to 8 weeks. Don’t quit at week two just because you feel sluggish or cranky. That’s part of the transition. You’ve got to give your body time to flip the metabolic switch.

In the end, the “best diet” isn’t the one that sounds cool or gets the most likes on Instagram. It’s the one you can live with.

For me? A mostly-keto approach—with a bit of flexibility—has been my sweet spot. I feel good, I perform well, and I don’t obsess over every gram of carbs. For you, it might be full keto, carb cycling, or something else entirely.

Use this article as a guide, not a rulebook. Here’s what I recommend next:

1. Learn More & Stay Curious

If this stuff clicks with you, dig deeper. I’ve written full breakdowns on running while keto and marathon training on low-carb—you’ll find real examples, meal plans, and training tweaks. The more you understand the “why,” the easier it is to stick with it when things get tough.

2. Find Your People

Keto can feel isolating—especially when everyone around you is downing pasta before races. That’s where community matters. Whether it’s Reddit threads like r/keto_running or r/ketogains, or just a few friends on the same path, find folks to swap stories with. I lurked those forums for months and it helped a ton. Seeing other runners push through the same hurdles? That was motivation gold.

3. Track Your Wins

You don’t need a spreadsheet obsession, but keep tabs on how you’re feeling. Jot down energy levels. Track your weight if that matters to you. Log runs. I noticed that after a couple of months of keto-adaptation, my 10K time dropped—even though I’d been doing less speedwork. I chalk that up to fat loss and metabolic efficiency. Also: no more 3 p.m. energy crashes? That’s a win too.

4. Have a Game Plan

Social dinner with pasta? Big race on the calendar? Think it through. You don’t have to avoid every situation—you just need a plan. I’d often eat a protein-rich meal beforehand or bring something keto-friendly. For race day, I’ve seen folks thrive using MCT oil or small carb boosts mid-race. The strategy will depend on your body, but planning ahead beats winging it.

5. Celebrate the Small Stuff
Made it through your first week? Great—reward yourself (I vote for new socks, not cheesecake). Finished a long run without carbs? That’s huge. Tell someone who gets it. Hit a new low on your scale or improved your blood sugar? Ring the bell. Positive momentum builds discipline—and it keeps the lifestyle fun.

My Challenge to You:

Are you ready to tap into fat-burning mode and see what your body’s truly capable of?

Then go for it. Give keto a proper shot. Save this guide and come back to it when the cravings hit or you start wondering if “keto breath” is a real thing (spoiler: it is).

Most importantly—don’t go it alone.

If you ever need help, want to share your progress, or just feel stuck, I’m here. Comment below or shoot me a message. I’ve coached runners through every stage of this transition—and I’d love to support you too.

Remember: ketosis isn’t the goal. Performance is. Health is. Feeling strong and energized and in control—that’s what we’re after.

So lace up, scramble some eggs, maybe even butter your coffee if that’s your thing—and let’s go.
One step at a time. One keto run at a time.