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Image credit to Ryder Wear ♦ 

Many runners experience back pain, especially lower back pain. However, research shows that back pain is less common among runners. So, although running is not bad for your back, there are several things you can do to avoid suffering from back pain while and after running.

A sedentary lifestyle significantly increases the incidence of recurring low back pain. But runners have other factors that can lead to nonspecific lower back pain.
The main causes of back pain while and after running are:

• Hyperlordosis – A condition that occurs when the lower back experiences stress or extra weight and is arched to point of muscle pain or spasms.
• Muscle strains and sprains.
• Excessive wear and tear of the spinal discs, known as degenerative disc disease (DDD).

Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

Here are 8 tips for preventing lower back pain while and after running:

1. Suitable Running Shoes

Wearing the wrong or worn-out running shoes can lead to lower back pain.
Running shoes need to fit your feet, running activity, style, body weight, and the surface on which you run.
Click on the link below to read more on how to find the best running shoes for you:
What to look for when buying running shoes?

Highly Cushioned Running Shoes May Contribute to Back Pain

Highly cushioned running shoes absorb shock and help to protect the joints, but they may also change the way your foot hits the ground.
Several studies have demonstrated that runners land harder when landing on cushioned surfaces. Some cushioned running shoes can force the impact toward the middle of the foot and the toes rather than the heel. This may create a misalignment that can radiate to your lower back over time and lead to back pain.

Insoles Can Help

Shoe inserts are sometimes used to treat lower back pain in people who have a pronated foot function or type of foot dysfunction or imbalance. A study showed that interventions that modify foot function, such as wearing orthotic insoles, may help reduce or even prevent lower back pain.

2. Strength Training For Runners

Strength training for runners and exercises that improve your posture helps prevent back pain from running.
When our core, glutes, hips, or hamstrings are weak, the back muscles work harder to compensate. So you should do strength exercises that focus on those muscles.

Regarding the training frequency, the Office of Disease Prevention and Health Promotion recommendation is to do back-strengthening and stretching exercises at least two days a week.

3. Doing A Proper Warm-up

A warm-up before a run helps us to run faster and reduces the risk of injuries. However, when suffering from lower back pain a proper warm-up is crucial.

A proper warm-up includes the following 3 steps detailed in the Warm-up Before Running post:
1) Dynamic warm-up to lubricate the joints
2) Technique exercises
3) Walking/Easy running

To protect your back, you must also do warm-up exercises for the spine. Such as the Cat / Cow exercise.
In the following link, there are 8 example exercises for your back to include in your warm-up routine:
Warm-Up Exercises to Protect the Back

4. Avoid Overtraining

Not giving yourself enough recovery time leads to injuries and pains, such as lower back pain.
When you overtrain, there is a risk of stretching or tearing the muscles and ligaments in your lower back, which can lead to symptoms such as pain, stiffness, and muscle spasms.

10 Signs That Indicate Overtraining:

1. Persistent injuries or muscle pain.
2. A decline in performance.
3. The legs feel heavy and tired.
4. Persistent fatigue.
5. Increased irritability and moodiness.
6. Feeling slower and weaker.
7. Loss of motivation.
8. Reduced appetite and weight loss.
9. No Period.
10. Higher heart rate

5. A Good Night’s Sleep

Getting enough sleep is needed to avoid low back pain. A good sleep gives your spine time to recover from the previous day’s activities. It also helps the spine decompress after running.
However, getting too much sleep is not good for you either. Because people who oversleep are more likely to experience back pain.
Usually, the reasons for back pain after a night’s sleep are:

• An old or wrong mattress
• Poor sleeping position
• Laying on your back for long periods

6. A Good Running Form

A poor running technique may lead to lower back pain and other pains and eventually turn into irritating injuries.
However, a proper running technique will help you reduce the impact on your body as you run.
Additionally, a good technique will help you maintain proper running posture and control of the lumbopelvic region, which reduces pressure on the lumbar spine and reduce back pain.

So, although there is a debate about whether there is one correct running technique or whether it varies from person to person, most experts agree on the following guidelines:

• Run from your hips, and drive forward with your knees.
• Your body should be leaning slightly forward from the ankles and the spine at a moderate angle.
• Upper body while running:
  Keep your upper torso straight, so the head should be up with your eyes looking ahead.
  The shoulders need to be relaxed and slightly pulled back.
• Swing your arms naturally while your elbows are about 90 degrees and close to your body.
• Although most runners and even elite runners are heel strikers, it is recommended to land with the forefoot or mid-foot, but not with the heel. Thus reducing stress on your joints during the run.

When running on a treadmill, maintain a correct posture by keeping your shoulders back, your body upright, and your head up.
Do not lean forward because the treadmill pulls your feet backward. Unless you are using a steep incline, that may require leaning forward.
If you lean forward too much, you may end up with lower back and neck pains.

7. Yoga For Runners

Yoga is a mind-body exercise that combines physical postures, controlled breathing, and meditation to achieve relaxation, which is often recommended to treat not only back pain but the stress that accompanies it.

Practicing yoga for even a few minutes a day can help to prevent or relieve back pain.
So, runners with limited time can include a few yoga poses in the cool-down after a run.

Following are several yoga poses that may be helpful in treating back pain recommended by Healthline (with example videos):

1. Child’s Pose (highly recommended)
2. Cat-Cow (highly recommended)
3. Two-Knee Spinal Twist (highly recommended)
4. Downward-Facing Dog
5. Extended Triangle
6. Sphinx Pose
7. Cobra Pose
8. Locust Pose
9. Bridge Pose

Notice: If you feel pain while doing a pose, stop the practice (especially when practicing poses 4 – 10).

Yoga Child’s Pose Is Great For Relieving Low Back Pain

8. Running Downhill – Smaller Steps and Avoid If Possible

Downhill running without proper engagement of the core muscles can put a lot of pressure on the lower back, resulting in pain and soreness afterward.
So generally, if you suffer from back pain, you should avoid running downhill as much as possible.

How to Run Downhill Properly

While running downhill, you should shorten your stride and take smaller steps, especially when there is a steep descent.

Our instinct is to lean back when running downhill. But this puts a strain on your joints and lower back. Therefore it is better to lean forward.

A lot of people can develop stress in their lower back from being unaware of keeping their core strength as they run downhill. Also, holding your stomach in as you run down steep hills can take a lot of pressure off your lower back.

Finally, if the terrain is too steep, do not hesitate to slow down and walk.

➤ References

1. T Videman, S Sarna, M C Battié, S Koskinen, K Gill, H Paananen, L Gibbons (1995): “The Long-Term Effects of Physical Loading and Exercise Lifestyles on Back-Related Symptoms, Disability, and Spinal Pathology Among Men“. Published by Spine Journal. https://journals.lww.com/spinejournal/Abstract/1995/03150/The_Long_Term_Effects_of_Physical_Loading_and.11.aspx
2. “Everything You Need to Know About Hyperlordosis“. Published by Healthline’s Medical Affairs. Medically reviewed by William Morrison, M.D. — By Marjorie Hecht — Updated on September 2, 2018. https://www.healthline.com/health/hyperlordosis
3. Chaunie Brusie, Jason M. Highsmith, MD Neurosurgeon (Aug 24, 2021): “Degenerative Disc Disease Symptoms, Causes, Treatments and More“. Published on SpineUniverse .
   https://www.spineuniverse.com/conditions/degenerative-disc-disease
4. Rice, Hannah M.; Jamison, Steve T.; Davis, Irene S. (2016): “Influence of Footwear and Foot Strike on Load Rates during Running“. Published on Medicine & Science in Sports & Exercise.
   https://journals.lww.com/acsm-msse/Fulltext/2016/12000/Footwear_Matters__Influence_of_Footwear_and_Foot.14.aspx
5. Hylton B. Menz, Alyssa B. Dufour, Jody L. Riskowski, Howard J. Hillstrom, and Marian T. Hannan (2013) “Foot posture, foot function and low back pain: the Framingham Foot Study“. Rheumatology 52(12) pp2275–2282. Available on: https://academic.oup.com/rheumatology/article/52/12/2275/1802417
6. “Prevent Back Pain” (2021). Published on: Healthfinder.gov. Provided by: U.S. Department of Health and Human Services.
   https://health.gov/myhealthfinder/healthy-living/safety/prevent-back-pain
7. Henry Halse (2019): “Pre-Workout Stretches to Protect the Back“. Published on LIVESTRONG.com.
   https://www.livestrong.com/article/106856-warmup-exercises-protect-back/
8. Rory McAllister (2022): “Is Heel Striking Dangerous? The Latest Research On Heel Strike Vs Forefoot Running“. Published on Marathon Handbook.
   https://marathonhandbook.com/forefoot-vs-heel-strike-running/
9. “The 10 Best Yoga Poses for Back Pain“. Published by Healthline’s Medical Affairs. Medically reviewed by Gregory Minnis, DPT, Physical Therapy — By Emily Cronkleton — Updated on August 25, 2020. https://www.healthline.com/health/fitness-exercise/yoga-for-back-pain

Patellofemoral pain syndrome (PFPS), also known as a runner’s knee, is common among runners and cyclists. It is also reported to be about 25%–30% of all injuries seen in a sports medicine clinic.
But it can be prevented!
So here are 8 tips on how to prevent Runner’s Knee.

What is Runner’s Knee?

Runner’s knee is the common term used to describe any one of several conditions that cause pain around the kneecap, also known as the patella.
These conditions include anterior knee pain syndrome, patellofemoral malalignment, chondromalacia patella, and iliotibial band syndrome.

As the name suggests, running is a common cause of a runner’s knee. However, any activity that repeatedly stresses the knee joint can cause the disorder, for example, walking, skiing, biking, jumping, cycling, and playing soccer.

According to the Harvard Medical School, runners’ knee is more common in women than in men, particularly in middle-aged women. Also, overweight people are especially prone to a runner’s knee.

Runner’s Knee Symptoms

There are several possible underlying causes of a runner’s knee, and because of this variety, its symptoms can vary. Some symptoms are relatively common. Other symptoms are a result of an underlying knee condition.

Primary symptoms of runner’s knee may include:

• Pain in the front of the knee.
  Misalignment of the femoral groove and the patella may cause pain around the front of the knee or the sides of the kneecap.
• Knee crepitus.
• Pain worsens when moving.
• Knee swelling.
• Stiffness in the knee after rest.

Here are 8 Tips on How to Prevent Runner’s Knee:

1. Strengthen and Stretch Your Lower Body

Do exercises for strengthening and especially stretch your quads, calves, and hamstrings.
Strengthening your lower body will help to keep the knee stable while running.
Also, stretching helps to increase leg flexibility and reduce tightness.

Here are 10 exercises for a runner’s knee recommended by Healthline:

1. Standing quad stretch
2. Standing hip flexor stretch
3. Straight leg lift
4. Standing calf stretch
5. Step up
6. Clam exercise
7. Wall slide
8. Donkey kick
9. IT band stretch
10. Hamstring stretch

2. Proper Warm-up and Cool-down

Do a proper Warm-up before running and Cool-down after.

Warm-up

Running when the muscles are cold and the joints are stiff, can lead to a runner’s knee and other unnecessary injuries.
A proper warm-up includes the following 3 steps:
1) Dynamic warm-up to lubricate the joints
2) Technique exercises
3) Walking/Easy running

Cool-down

The post-run cool-down dramatically reduces the chances of running injuries including the runner’s knee. It relaxes the muscles and helps to eliminate lactic acid and other metabolic waste products from the muscles.

A proper cool-down includes two parts:
1) Jogging and/or walking
2) Static stretching

For information, doing static stretches improve your flexibility and range of movement. It also speeds the recovery by bringing more blood and oxygen to your muscles.

3. Try Not to Run on Hard Surfaces

Running on hard surfaces increases the impact force when your foot hits the ground and delivers more force to your joints. This may lead to a runner’s knee, so try not to run on hard surfaces like concrete.

4. Use Shoe Inserts If Needed

Use shoe inserts if you have problems that may lead to the runner’s knee.
If your runner’s knee is caused, even partially, by foot biomechanics, inserts (or insoles) for the runner’s knee can help.

The insoles’ support prevents the inward rotation of the knee that results from overpronation of the foot.

5. Gradually Increase Mileage and Intensity

The more miles you run, the more time the body needs for recovery and getting used to the training volume and intensity.
Listed below are 4 guidelines for gradual and consistent training:

• Increase the running distance slowly.
• A drastic increase in the weekly mileage can cause a runner’s knee and other injuries. For example, if you usually run 20 miles per week, you should not jump in one week to 30 miles.
• It is recommended not to increase the weekly mileage above 10% than the week before.
• However, the training progress should not be linear, cutting back mileage and intensity by 40% to 60% every fourth week may help to prevent the runner’s knee and any knee pain injury from becoming a severe injury.

6. Make Sure Your Shoes Have Enough Support

Running shoes are typically neutral and support (stability) shoes.
The support shoes have extra strength in the inner arch to help runners who roll their feet when running.
The arches and heels support force the body to get in posture and center the body correctly. Also, support shoes distribute body weight evenly on the foot.
According to research, running shoes that are suitable for you can help decrease the pressure put on the knees and help with knee pain.

7. Do Not Bend the Knee Past 90 Degrees

Repeated bending and kneeling can irritate the bursa on top of your kneecap. Therefore, avoid bending the knee while bearing weight and flexing the knee past 90°.

8. keep a Healthy Weight

In general, reducing excess body weight can help to prevent a runner’s knee.
Each step taken while running puts 3 to 8 times your body weight on each leg. 
Additionally, extra pounds can cause mobility issues and throw your joints out of alignment.
Therefore, being overweight can cause unwanted stress on the knees.

Runner’s Knee Frequently Asked Questions

Post Images Credits:

• Image credit to Ryder Wear

Want to run faster and improve your athletic performance? Discover the secret to unlocking your potential with VO2 max – a crucial metric that measures your body’s ability to consume and use oxygen during exercise. In this post, we’ll explain what VO2 max is and why it matters for runners, cyclists, and swimmers. We’ll also share tips for improving your VO2 max to help you achieve your fitness goals. Ready to take your running game to the next level? Let’s dive in!

Although it sounds like a rocket name, in short, VO2 max is the maximum volume of oxygen that your muscles can consume per minute.

Therefore, it is referred to as aerobic power since it measures the rate at which oxygen is consumed. That means it directly relates to your current cardiovascular fitness.

1. So, What is VO2 Max?

VO2 Max is an abbreviation for the Maximum Volume of O2 (oxygen), which is transferred to the blood. The VO2 level changes and increases as you start exercising, and the VO2 Max is the level at which the amount of oxygen you process hits its maximum and plateaus.

In short, it’s a combination of how much oxygen-rich blood your heart can pump and the muscles’ efficiency in extracting and utilizing the oxygen.

Since VO2 max refers to the maximum amount of oxygen you can utilize during exercise, it’s commonly used to test the aerobic endurance or cardiovascular fitness of athletes before and at the end of a training cycle.

VO2 Max Measurement

VO2 max is measured in milliliters of oxygen consumed in one minute, per kilogram of body weight (ml/kg/min). 

For example, a runner with a VO2 max of 65 ml/kg/min will be able to perform at a high level for a longer duration than a runner with a score of 40 mL/kg/min.

However, this relates to aerobic work. Someone with a high VO2max will not necessarily be able to perform at a higher capacity during resistance exercise or short-duration high-intensity work, such as sprints.

2. Why Measuring VO2 Max is Important?

VO2 max is very important because it may be used as a representation of how much oxygen your body utilizes during exercise at a maximum effort.
This means the value of VO2max reflects the total body health that extends from the integrated functioning of multiple physiological systems. So, it reveals the heart, lungs, blood vessels, muscles, and nervous system all work together.

The importance of VO2 Max was further emphasized when in 2016 the American Heart Association published an official scientific statement recommending that clinicians routinely measure VO2max and consider it as a vital sign, together with traditional measures like body temperature, blood pressure, and heart and respiration rates.

Additionally, it’s one of the most important running metrics because it can also have an impact on running efficiency and improve form that can help to prevent injuries.

3. What Affects Your VO2 Max Level?

There are many factors that can influence VO2max, e.g. training, age, gender, genetics, and body composition.

Here are the Main 6 Factors Affecting VO2 Max:

• Genetics. It is said to play a 20-30% role in VO2max.
• Age: After the age of 25, the VO2max declines by 1% a year, and about 2% per year after age 30.
• Training status: Athletic training can alter a person’s VO2max by as much as 20% depending on their lifestyle and fitness habits.
• Gender: Males typically have a higher oxygen consumption value than females.
• Body composition. Research studies suggest that VO2max decreases as body fat percentage increases.
• Exercise mode: Measures of athlete’s VO2max on a treadmill, then a cycle, and finally in a swimming pool test. The results will all differ significantly. Treadmill running has been shown to produce the highest values.

4. How Can I Estimate My Own VO2 Max?

The best and most accurate way to assess VO2 max is to undergo a test during which you would be maximally exercising while wearing a mask to collect breath samples that allow a machine to calculate the quantity of oxygen that you are consuming.

However, for many people, this type of testing is not typically available, and there are several other ways to estimate VO2 max:

Calculating VO2 Max

Depending on your age, gender, and even body weight, several equations have been developed to help you estimate your aerobic fitness level from a mile walk, jog, or even a 6-min walk test.

The VO2 formula for absolute VO2 is VO2 (mL/min) = (HR x SV) x a-vO2.
“HR” stands for heart rate in beats/min and “SV” for stroke volume, or the amount of blood the heart pumps in each beat.

Ok, If that’s too much math ☺
You can simply use online calculators, such as ShapeSense VO2 Max Calculator.

Watches that measure VO2 Max during exercise

The most accurate way to find out your VO2 max is under lab conditions using expensive gas exchange equipment. But there is a simpler way, many of the best running watches now use intelligent algorithms and a heart rate monitor to estimate your VO2 max by tracing your vital stats and recent workout performance.

Well, some fitness trackers and watches measure VO2 max. You can find it, particularly in brands such as Garmin, Polar, and Fitbit. Note that a few brands have their terms for VO2max.

For example, Polar Index is an estimation of your maximal oxygen uptake (VO2max) while working out, as explained in the video below:

Some of the Garmin watches display your current VO2 Max rating. Also, Garmin users can see their VO2 Max measurement history with the Garmin Connect app.

You can find in Appendix A of this post the Maximal VO2max Norms.

5. VO2 Max and Running Performance

Since oxygen is critical to running fast, your VO2 max is the best running fitness measure.
However, don’t confuse running fitness with running results. Having a high fitness level doesn’t always mean you will race well, there are many physiological and mental components to a great race, but having a high fitness level is extremely important.

➤ Scientifically, as exercise intensity increases, so does oxygen consumption.

While running, a point is reached where exercise intensity can continue to increase without the associated rise in oxygen consumption. This point at which oxygen consumption plateaus defines your VO2max.

How does VO2max help to run faster?

Training at VO2max increases the amount of oxygen your body can use. In simple, the more oxygen you can use, the faster you can run.

VO2max running can increase the efficiency of your running and improve your form. Since such workouts are much more intense than regular training, they force you to run more efficiently and with better form.

Furthermore, training at VO2max also increases leg muscle strength and power, which improves the running economy (i.e. how much energy it takes to run at a certain speed).

Therefore, it is helpful and important to include some VO2 max workout running and speed work in your training plan once every 1-2 weeks to help tweak your form and running efficiency.

Even if you’re a very casual athlete, improvements in the VO2max can lead to reduced levels of stress and more ease of getting through your daily tasks.  Such as climbing a flight of stairs or bringing the groceries in, to be honest with ourselves, these two activities leave many of us winded.

6. How to Improve Your VO2Max

In general, there are two ways to improve your VO2 max:
a) Do workouts that increase your oxygen absorption.
b) Decrease your mass (i.e. lose weight).
A good training plan will do both.

In terms of your training, one way to improve VO2Max is by incorporating more high-intensity interval training. This will push your body’s anaerobic threshold and train your body to better-utilizing oxygen.

6.1. Aerobic VO2 Max Workouts

Working on your aerobic fitness is still the best way to affect your VO2 Max score. A beginner should be able to see a physiological change and improvement by up to 10-20% in 4 to 12 weeks.

But it’s also important that your training intensity matches your VO2 Max. If you’re not training hard enough, you could see levels decreasing.

You can increase aerobic capacity simply by doing an activity like running or biking often, or you can use intervals. Researchers have found that 2-3 minutes of moderate to intense aerobic effort that is followed by 1-2 minutes of active rest is what challenges your VO2Max system.

Here are a few workouts which you can do to improve your VO2max:

The following 3 workouts can increase your VO2 max.
There’s one you can do on hills, and another meant for the road/track.
Note that you can do either on a treadmill so long as you adjust the incline as indicated.

➤ If you do not know your current VO2Max, click on read this.

6.1.1. Workout 1: On the Road / Track

30 / 30 and 60 / 60 Seconds Session

• 30 seconds at VO2 max pace
• 30 seconds at 50% of VO2 max pace
• Repeat until feeling like you can’t do anymore
• Do this 30 / 30 for 8 weeks and after that increase to 60 / 60 secs sessions

6.1.2. Workout 2 – Hill or Treadmill Intervals

Hill intervals workout is great for VO2max development.
You’ll need to find a decent hill and then run hard uphill for 2 to 3 minutes (choose your duration before you start), jog back down to your starting point, and repeat.

Pace yourself so you don’t burn out at the top of the first hill. But make sure you finish the workout feeling like you couldn’t do more.

Comments:

• When doing the above workouts, you should do a warm-up before running and a proper cool-down at the end of the exercise.
• You can include the above workouts as part of a short/medium distance run.

6.1.3. Workout 3 – Long interval workout to improve VO2 max

Training at or near your VO2 max pace improves your body’s ability to process a higher volume of oxygen. Below there are two training examples to do that:

Example 1 – Do 20 minutes interval workout:

• ► 3 minutes at VO2 max pace
• ► 2 minutes of easy running
• ► Repeat 4 times

Example 2 – Do 20 minutes of 85% VO2max: 
Training at about 85 percent of your VO2max pace improves your muscles’ ability to process oxygenated blood. Just divide your VO2max pace by 85 percent (0.85), then use that pace for a 20-minute run.

6.2. Increase your VO2 Max by losing weight (fat)

It’s losing body fat to be exact, as losing muscle would be detrimental to your physical prowess.

VO2 is scored relative to body weight. Therefore cutting down our body fat percentage would indirectly increase our VO2max value.

Following are the 14 best ways to burn fat fast as advised by Healthline’s Medical Affairs:

1. Start strength training.
   Strength training is a type of exercise that requires you to contract your muscles against resistance.
2. Follow a high-protein diet
3. Squeeze in more sleep
4. Add vinegar to your diet
5. Eat more healthy fats
6. Drink healthier beverages
7. Fill up on fiber
8. Cut down on refined carbs
9. Increase your cardio (aerobic exercise)
10. Drink coffee
11. Try high-intensity interval training (HIIT)
12. Add probiotics to your diet
13. Increase your iron intake
14. Give intermittent fasting a shot

7. VO2 Max Frequently Asked Questions

Appendix A – Maximal VO2 Max Norms Table

Following is the VO2 max chart, taken from top-end sports, that shows normative data for VO2max by gender and age.

Maximal Oxygen Uptake Norms For Women (ml/kg/min)

Maximal Oxygen Uptake Norms For Men (ml/kg/min)

➤ Athletes With The Highest Recorded VO2 Max Scores

Once you have found your position in the VO2 Max Norms tables above, you will be amazed at the VO2 level of the elite athletes.
For example, cyclist Oskar Svendsen’sscore is 97.5! The score of the ultra runner Kilian Jornet is 92.0.

Following is the list of athletes with the highest recorded VO2 Max scores ever.

➤ References

1. David Dack (2022): “The Complete Guide To VO2 Max – Why It’s Important & How To Measure it (2022 Update)“. Runners Blueprint.
   https://www.runnersblueprint.com/vo2-max
2. Ross, Robert, Steven N. Blair, Ross Arena, Timothy S. Church, Jean-Pierre Després, Barry A. Franklin, William L. Haskell, et al. “Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign: A Scientific Statement From the American Heart Association.” Circulation. American Heart Association, November 21, 2016.
   https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000461
3. UC Davis Health – Sports Medicine: “VO2 Rate of Oxygen Consumption“.
   https://health.ucdavis.edu/sports-medicine/resources/vo2description
4. Shete, A.N., Bute, S.S. and Deshmukh, P.R. (2014) “A Study of VO2 Max and Body Fat Percentage in Female Athletes“. Journal of Clinical and Diagnostic Research, 8, BC01-BC03.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4316241/
5. Rachael Link, MS, RD (2019) and Medically reviewed by Grant Tinsley, Ph.D., Nutrition: “12 Ways to Promote Long-Term Fat Loss“. Published by Healthline’s Medical Affairs.
   https://www.healthline.com/nutrition/best-ways-to-burn-fat
6. “High-intensity interval training” – Wikipedia.
   https://en.wikipedia.org/wiki/High-intensity_interval_training
7. Neufer PD. (1989): “The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training“. Sports Medicine 08, 302-320.
   https://pubmed.ncbi.nlm.nih.gov/2692122/

The treadmill is the perfect partner for a cardio workout and building endurance without putting too much stress on the body. It’s also a convenient option for getting physically and mentally fit when running outside is not possible.
To make the most of your treadmill workout, it’s important to know some tips for running on a treadmill. By following these tips, you can improve your technique, stay motivated, and get better results.

While running on a treadmill, you have full control over your speed and incline, and you can easily adjust the workout intensity to match your fitness level.

For those who are lucky to have access to a treadmill, here are 12 great treadmill running tips that can help you have an efficient, healthier, enjoyable treadmill workout and also improve your outside running.

1. Get Familiar with Your Treadmill and Its Features

To maximize your workout, learn the various functions of the treadmill that you are using.
If you use a home treadmill, carefully read the user manual. And, if you are using a treadmill at the gym, ask a trainer to walk you through its functions before you hop on since it’s not always obvious at first glance.

Many treadmills have the following features:

• View and adjust your speed showing how fast you are going.
  Depending on the model and age of your treadmill, the mechanism to change the speed may be a keypad entry, a push-button, or a dial.
  The pace display on the console is usually in Miles Per Hour (mph) or Kilometers Per Hour.
  
• A heart-rate monitor to help you measure the intensity of your workout.
  Monitoring your heart rate while training helps to improve your cardiovascular fitness. While running, your heart rate can indicate if you push yourself too hard or whether you can increase the intensity to achieve your target heart rate.

• A calorie burn calculator that shows you what you are getting from your run. However, usually, these readouts aren’t very accurate since they do not consider your age, weight, gender, and so on. 
  Still, if you do the same workout regularly and the “calories burned” number goes up, this means you’re getting more fit.
  
• Pre-set training programs, to assist you in varying your workout. These can be useful because they allow you to just set and forget, without making adjustments and pressing buttons while you’re exercising.
  
• View and adjust your speed showing how fast you are going. This is usually in miles per hour. If you prefer a minutes-per-mile measurement, check this chart.
  
• Automatic and manual incline

• There are treadmills with a built-in cooling fan to keep you cool while exercising, such as XTERRA Fitness TRX4500.
  With a built-in fan or stand fan, not only does the breeze feel good when you get hot, but the airflow makes it mentally easier. Also, you’ll get that added wind resistance without needing to change the incline.

2. Start With a Proper Warm-Up

Just as with outdoor running,  a proper warm-up is essential for avoiding injuries. Additionally, a proper warm-up can improve your running performance.

When the muscles are cold and the joints are stiff, intense training can endanger the muscles and expose us to unnecessary injuries. Therefore a proper warm-up is required.

A warm-up raises your heart rate, sends oxygen to your muscles, and raises their temperature, so the muscles work more efficiently during the workout.

A proper warm-up should include the following 3 steps:

1) Dynamic warm-up to lubricate the joints
2) Technique exercises
3) Walking/Easy running

More information on how to do a proper warm-up down in the post: “Warm-up before running is essential, but it should be done correctly”

3. Safety: First Rule – Not Step On or Off While the Treadmill Is Moving

In our treadmill running tips, safety is first and foremost.
It’s important to avoid injuries by not jumping or falling off a fast-moving treadmill. If you need to run to the bathroom, grab a hand towel, or get some water, slow the machine down to a very reduced pace and lower the incline. Then step off carefully.
When you get back on, do the same, and don’t try to pick up right where you left off at a fast pace or high incline.

Also, before starting a workout, make sure you have everything you need, like a towel, water, headphones, etc. So you won’t be tempted to hop off.

More safety tips for running on a treadmill:

• Look forward
• Don’t rely on handrails
• Start by straddling the deck
• Increase either speed or incline
• Don’t go barefoot
• Don’t step off a moving treadmill
• Keep children away
• Leave plenty of space

4. Use a Slight Incline (if possible)

If your treadmill has manual or automatic incline adjustment, set the incline between 1 to 2 percent. So, you’ll use the incline for a more intense treadmill workout.
Since there is no wind resistance indoors, a gentle uphill better simulates outdoor running. Of course, if you’re just getting started with running, it’s okay to set your treadmill’s incline to zero until you build up your fitness and increase your comfort level on the treadmill.

But once you’re comfortable, don’t decrease. Keeping the incline at zero is actually like running on a slight downhill. Don’t let it be too easy. If you’re watching a TV show while you barely break a sweat on the treadmill, you’re probably not working hard enough.
While it’s not good to do every run or your entire run at a hard pace (easy days are important), you should once in a while try harder and push yourself.

Using an incline is a great way to increase calorie burning. You will burn more calories per mile when walking uphill. The American College of Sports Medicine notes that for every 1% of the grade, you increase your calories burned by about 12%.

Uphill Interval Training

Researchers found that incorporating uphill interval running within the training programs of distance runners improves various physiological, biomechanical, and neuromuscular parameters relevant to running performance. Therefore, for at least part of your workout, try increasing your speed or incline, so you’re feeling challenged.

Use the incline on the treadmill for an interval training workout. The high-intensity interval will bring you to a vigorous level of exertion, then the recovery phase will let you catch your breath.

Don’t Make the Incline Too Steep

At the same time, don’t set the incline too steep, i.e. more than 7 percent. This places too much strain on your back, hips, and ankles, which also may lead to running injuries.

Some runners assume they’re getting a good workout if they challenge themselves to complete their entire run on a steep incline (anything over 2 percent). But that much straight hill running is never a good idea and could lead to injuries. Think about it: Outside, you would never find a 3-mile hill at a 5 or 6 percent incline.

So, while training, every few minutes alternate between steep inclines and flat running.
The uphill segments help build strength, and the flatter ones build stamina and endurance. 

You can do this manually and a better option (if possible) is to use a predefined program on your treadmill. E.g. in the following video by Runner’s World:

As a rule of thumb, you should avoid running at a steep incline for more than 5 minutes.

5. No Need to Hold the Handrails While Running

The purpose of the handrails is for safety when getting on and off the treadmill. The handrails also help you if you accidentally trip while training and are useful for people with medical conditions.

However, for an efficient workout, there is no need to hold the rails during the workout, as this causes the following 3 problems:

a)  It forces you to hunch over, an inefficient running form that can lead to neck, shoulder, and back pain.
Keep your posture straight and erect. Your head should be up, your back straight, and your shoulders level.

b) Although holding on to the rails can make you feel like you can keep up the pace and work harder, Actually, you’re reducing your load and making it easier on yourself. Try to pretend that the rails are not even there, as if you’re running outside. If you’re concerned about falling, you’re probably running at too fast of a pace or too steep of an incline. Slow down and/or reduce your incline. Safety and form are more important.

c) Holding the handrails makes your workout easier, it affects the quality of your treadmill workout. It transfers the load from your legs to your upper body, reducing the amount of effort required and reducing the number of calories you burn during your workout.

6. Maintain a Correct Posture Without Leaning Forward

When it comes to running on a treadmill, learning how to run properly on a treadmill is essential for avoiding injury and maximizing results. To run properly on a treadmill, it’s important to:

• Keep your shoulders back
• Keep your body upright
• Keep your head up

Maintaining this posture helps to align your spine and reduce stress on your joints. Additionally, to improve your balance and efficiency while running on a treadmill, try:

• Keeping your arms at a 90-degree angle
• Swinging your arms naturally

By following these tips for how to run properly on a treadmill, you can get the most out of your treadmill workouts while minimizing your risk of injury.

Treadmill Running Form

There is no need to lean forward because the treadmill pulls your feet backward. Unless you are using a steep incline, that may require leaning slightly forward, remember to stand upright and not lean in.
If you lean forward too much, you may end up with neck and back pain, or you could lose your balance.

At the warm-up and while running, it is recommended to check and correct your posture, by settling your shoulders above your hips and pulling in your abs.

Avoid Looking Down While Running

It’s hard to not frequently look at the console to see how much time or distance you have left, but if you are looking down, your running form will be compromised. Don’t stare at your feet, either. You’re likely to run hunched over, which may lead to back and neck pain.

When you get onto a treadmill, you might be tempted to look down at your feet to make sure you are getting onto the platform correctly. But many of us forget to raise our heads as we continue walking or running on the treadmill.

Looking straight ahead is the safest way to run, whether you’re on the treadmill or running outside.

7. Maintain Your Normal Stride Length

In general, you should be running on the treadmill the same way you would run outdoors. So, avoid stride shortening and try to run with your natural gait and your normal stride length. If your form feels off, slow your pace until you feel like you’re using the proper form. Then gradually increase the pace.

Another mistake to avoid is overstriding. Every running expert agrees that overstriding is bad. Reaching forward so that your front foot lands “too far” in front of your center of mass causes you to slam your foot down and brake with each stride, lowering your efficiency and raising your risk of injury.
Since the treadmill’s belt is moving you forward, overstriding creates a braking force with the belt.

To avoid these mistakes, try to keep your feet under your body, not ahead or behind it. Additionally, Keep your stride quick to help minimize the impact transferred to your legs.

8. Improve Your Running Cadence with a Treadmill

What is Running Cadence?

Cadence (also known as stride rate) is the number of steps a runner takes per minute (SPM). It’s the most common metric used to measure running form and remains important for several reasons.

Having the right cadence will improve your running performance and reduce your injury risk, as cadence has a big impact on your running economy.

The more steps you take per minute, the more efficiently you’ll run.

Finding Your Current and Optimal Running Cadence

Elite runners run at a cadence of about 180 steps per minute, however, studies show cadence is not one size fits all. Your optimal cadence depends on several factors, including your height, weight, and running ability.

Cadence also varies based on the type of run you’re doing. A training or long-run cadence will be slower than a speedwork or racing cadence. Therefore you should determine your base cadence for your different types of paces: easy, normal, tempo, marathon, etc.

You can find out your cadence by counting how often one foot hits the belt in a minute (since you have a timer right there on the console). Then multiply that number by two to get your steps per minute (SPM).
A better way is using a sports watch that measures cadence, such as Garmin Forerunner 245, which measures cadence.

How to Improve Cadence with a Treadmill?

To improve your stride count during your treadmill run, focus on taking shorter, quicker strides and keeping your feet close to the belt. This exercise will help you deal with boredom on the treadmill and even improve your outdoor running.

Now that you have a number, you can improve your steps per minute for your different types of runs.

Simply take one of your base steps per minute and increase that by 5 to 10 percent to find your personal goal cadence number. For example, if your base running cadence is 159 SPM, your goal cadence should be between 167 and 175 SPM.

Even if it’s not as fast as the elites, this small increase will still improve your running performance and reduce your chance of injury.

Improving your cadence should be done gradually, unless it may lead to injuries. It is recommended to increase your cadence by no more than two to five steps per minute in one session. Once that starts feeling like second nature, increase it slightly again and again until you reach your personal goal cadence number.
Your body may need 6  to 8  weeks to adapt to your higher cadence, but it will adapt and become part of muscle memory.

9. Listen to Music or Podcasts

Another useful treadmill running tip is listening to music while running on a treadmill can reduce the perception of exertion and boost endurance by up to 10 to 15 percent. This can do wonders for your performance and fitness gains.

Listening to music on the treadmill can be a great way not to get bored and run longer. Choose motivating songs and create a playlist for your workout. This will help prevent you from continually checking the clock or checking how much time is left till the end of the workout.

Not a fan of music? Then turn to podcasts.

If you choose to watch TV or movies on a screen, be sure to be alert to your form, especially your neck, and head. Don’t crane your neck up to see a screen, and don’t bend over or lean forward to get a good view either. If the screen on the treadmill you use doesn’t work for your size or posture, skip the videos and stick with music or podcasts.

10. Visualize a Route or a Race – Treadmill Running Tip

A trick to increase motivation while running on a treadmill is to visualize an outdoor route that you frequently drive or run.
Picture yourself running along and imagine the trail, buildings, or other landmarks you’d pass along the way. Change the incline set at the time you’d be heading up a hill on your outdoor route.

You can also change the speed when you run outside at different speeds because of factors such as the terrain, hills, traffic lights, and changing weather conditions. So, to simulate outdoor running conditions or a race, try varying the pace and/or the incline throughout the run.

11. Stay Hydrated Before, After, And During Your Workout

One of the top treadmill running tips, you can lose even more water running on a treadmill than you would if you were running outside since there’s little air resistance to help keep you cool. So, keep within easy reach a bottle of water or other beverage. Many of the treadmills have water bottle holders.

Depending on the temperature and humidity of the room in which you run, drink at least 4 to 6 ounces every 15 to 20 minutes during your workout session (if you feel thirsty drink and don’t wait).

12. Proper Cool Down At The End of Your Workout

When running outside, a proper cool down is also essential after a workout on the treadmill.
If you’ve ever felt a little dizzy, or like you’re still moving, after getting off the treadmill, it’s most likely because you didn’t start a cool down at the end of your run. Stopping suddenly after an intensive workout can cause light-headedness because your heart rate and blood pressure drop rapidly. Therefore, a gradual slowdown is required.
 
A proper cool-down dramatically reduces the chances of running injuries. Additionally, the cool-down helps the recovery after a run and increases the workout’s effectiveness.
Furthermore, it lowers the heart rate and breathing gradually, relaxes the muscles after intense training, and helps to eliminate lactic acid and other metabolic waste products from the muscles.

Besides the physical aspect, the cool-down has a relaxing effect on our minds after intense running.

A proper cool-down after running includes two parts:

1. Jogging and/or walking
   It is recommended to walk for at least 7  minutes, depending on the intensity of your workout.
   If you can monitor your heart rate, make sure to end the cool-down phase after your heart rate goes below 100 bpm.
2. Static stretching
   Static stretches improve your flexibility and range of movement. Also, speeds the recovery by bringing more blood and oxygen to your muscles.

More information on how to do a proper cool down in the post: “Cool down after running is essential, here is how to do it properly”

Tips for Running on a Treadmill – Frequently Asked Questions:

You had planned to run those crucial 8 miles today as part of your training program, but you’re feeling under the weather. So, the question arises: should you go running with a cold?

It’s common for runners to feel anxious about missing a workout. The fear of losing progress, especially when training for a marathon, an Ironman, or another big event, can be overwhelming. Missing even a few days can feel like a setback that might jeopardize reaching the starting line or achieving your desired time.

However, it’s essential to prioritize your health. The following guidelines will help you determine when to rest and when it might be safe to continue running with a cold.

Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

1. Can I run when I have a cold?

The answer largely depends on your symptoms. Common cold symptoms like a sore throat, nasal congestion, and a mild cough may still allow for a run. A helpful guideline is the ‘neck check’ rule:

if your symptoms are above the neck, such as a runny nose or a mild headache, it’s generally safe to go for a run. However, it’s best to rest if your symptoms are below the neck, like chest congestion, a persistent cough, or an upset stomach.

If you’re uncertain about your symptoms, it’s safer to skip your run and consult a healthcare professional.
Running with a mild head cold can sometimes alleviate symptoms due to the release of adrenaline and endorphins, which might temporarily clear nasal congestion. However, if you have a fever, it’s essential to avoid running, as this can exacerbate your condition.

2. How to Adjust Your Running Training Plan When You Feel Sick

When feeling under the weather, it’s crucial to modify your training plan to accommodate your condition. This might mean reducing the speed and intensity of your workouts or adjusting your schedule by swapping easy training days with more intense ones. Cold symptoms can make breathing challenging, thereby limiting your ability to exercise.

If you’re feeling relatively well despite mild symptoms, consider the following adjustments:

• Extend your warm-up: Spend extra time warming up to ease into your run more gradually.
• Avoid intense workouts: Skip interval training and speed work, opting for a more relaxed pace instead.
• Shorten your run: Aim for a shorter distance than usual to avoid overexertion.
• Dress appropriately: Ensure you’re dressed according to the weather to stay comfortable and prevent further complications.

Remember, it’s more important to focus on the effort rather than the numbers on your watch, especially when you’re not feeling 100%. Using a heart rate monitor can help you maintain a safe and appropriate level of exertion by keeping track of your heart rate zone.

3. Running with the Flu or a Severe Cold

If you’re experiencing symptoms of the flu, such as muscle aches, fever, or significant weakness, do not run.
Engaging in physical activity while running a fever and experiencing pain is not only dangerous but can also exacerbate your illness, leading to a longer recovery period and more missed training days.

A fever indicates that your body is fighting an infection, whether viral or bacterial. Running with a fever can cause your body to overheat, worsening symptoms and potentially posing immediate or long-term health risks. Additionally, exercise can temporarily weaken the immune system, particularly in the 20 hours following intense workouts, making you more susceptible to infections.

Running while sick with the flu diverts your body’s resources away from fighting the virus, slowing down your recovery. Therefore, it’s crucial to rest and allow your body to heal fully.

The same precautions apply if you’ve had Covid-19. It’s vital to avoid running until all symptoms have resolved.

How Long Should I Wait After the Flu Before Returning to Running?

There’s no one-size-fits-all rule for when to resume running after recovering from the flu. The timeline can vary depending on the severity of your illness and your overall health.

Generally, if you experienced a mild case, you can consider returning to training at least 24 hours after you feel fully recovered and no longer have a fever.

However, it’s advisable to start with low-intensity workouts and closely monitor your body’s response to ensure a safe return to your routine.

Common Mistakes to Avoid:

➤ 1. Don’t Overcompensate for Missed Training

It’s tempting to make up for lost time, but avoid pushing yourself too hard too soon. After an illness, your immune system may still be vulnerable, and your body might not be ready for high-intensity workouts.
Start with easy sessions, gradually increasing the pace and distance after at least three days of slow and short runs.

➤ 2. Practice Patience

While missing training can be frustrating, it’s crucial to listen to your body and give it time to recover fully. Rushing back into intense workouts can prolong your recovery and potentially lead to further illness.
Patience will allow you to return to running sooner and in better health.

➤ 3. Stop if You Feel Unwell During a Run

If you start feeling unwell while running, it’s best to stop or at least slow down and shorten your run. Listening to your body is key to preventing further illness or injury.

➤ 4. Returning to Group Training

If you usually train with a running group, consider running alone for a while as you recover.
Being in a group can sometimes lead to pushing yourself too hard due to competition or peer pressure. Running solo allows you to focus on your own pace and recovery without external pressures.

4. Listen to Your Body

When you’re dealing with a cold or feeling unwell, it’s important to listen to your body and use common sense to determine whether you should slow down or take a rest day.

If you’re not up for running but still feel well enough for some light activity, consider gentle exercises like Pilates or yoga specifically tailored for runners. These activities allow you to move your body while providing the flexibility to stop if you start feeling worse. Prioritizing your well-being ensures a safer and quicker recovery.

5. The Immune Response

The immune system plays a critical role in protecting the body from infections, but running while sick can impact this system’s effectiveness.

1. Temporary Immunosuppression: Intense exercise can temporarily suppress the immune system, especially when sick. This makes the body more susceptible to infections and can potentially worsen the current illness. The phenomenon known as the “open window” effect occurs after prolonged, intense exercise, during which the body’s immune defenses are lowered for some time.
2. Inflammatory Response: Running can induce an inflammatory response in the body, which, when combined with the inflammation caused by an illness, can lead to increased symptoms such as muscle aches and joint pain.
3. Delayed Recovery: By diverting energy and resources away from the immune system’s efforts to fight off an infection, running can prolong recovery times. The body needs rest to heal, and physical exertion can delay this process.

The above diagram is based on the scientific article “The Compelling Link Between Physical Activity and the Body’s Defense System” by David C. Nieman and Laurel M. Wentz. It was published in the Journal of Sport and Health Science, Volume 8, Issue 3, May 2019, Pages 201-217. You can access the article here.

Running With a Cold: Frequently Asked Questions

Running in chilly weather might feel daunting at first—the thought of lacing up and facing those icy gusts can send a shiver down anyone’s spine! But with the right preparation, cold-weather running can actually be invigorating, bringing a refreshing change from warmer runs and boosting both your resilience and endurance.

Whether you’re training for an upcoming race or simply keeping up your fitness routine, it’s essential to understand the unique risks that winter conditions can bring. Running in cold, wet, or snowy weather poses challenges such as:

• Slippery surfaces: Wet or icy patches increase the risk of falls and injuries.
• Cold exposure: Frostbite and hypothermia can result from inadequate protection against freezing temperatures.
• Stiff muscles: Colder weather can make muscles more susceptible to strain.
• Dehydration risks: Cold air can mask sweat loss, leading to dehydration.
• Unsafe conditions: Thunderstorms and sleet can suddenly make outdoor running hazardous.

Simply bundling up isn’t enough. To stay safe and comfortable, you’ll need a plan tailored to these winter conditions. With this in mind, we’ve put together 10 essential tips for running in cold weather, helping you tackle winter runs with confidence and keep up your training, no matter the forecast.

1. Clothing – What to Wear When Running in Cold Weather?

It is widely recognized that dressing appropriately for cold weather runs is essential; however, it’s also important not to overdo it. Overdressing can cause excessive warmth, leading to discomfort and potentially hindering your performance. Finding the right balance in your outfit is crucial for ensuring a comfortable and effective run.

Although it is cold, as a general rule of thumb, you should wear comfortable running clothes.

Base Layer

Start with a moisture-wicking undershirt as your base layer. Fabrics like Dri-Fit, merino wool, or polyester keep sweat off your skin, helping to maintain warmth and prevent chilling from dampness. Avoid cotton, which absorbs moisture and can make you colder.

Mid Layer

Add a lightweight, insulating layer over the base layer, such as a long-sleeve running shirt or a thermal top. This layer traps body heat without excessive bulk and can be removed easily if you begin to feel too warm mid-run.

Outer Layer

For windy or rainy conditions, top off your outfit with a thin, breathable windbreaker or a waterproof jacket. Look for options with vents or zippers that can be adjusted to release excess heat as needed. A weather-resistant outer layer shields you from the elements without sacrificing breathability.

Accessories

• Gloves: Cold air can make fingers particularly vulnerable to frostbite, so gloves are essential when temperatures drop. Choose insulated, moisture-wicking gloves to maintain warmth without overheating.
• Socks: Opt for waterproof, moisture-wicking running socks made of wool or synthetic blends that keep your feet dry and insulated.
• Hat: In freezing weather, a thermal beanie or stocking cap will help retain body heat and protect your ears.
• Neck Gaiter or Buff: For extra cold or windy days, a neck gaiter can be pulled up over the nose and mouth, offering added warmth and helping to pre-warm the air as you breathe.

🌡️Temperature Guide: What to Wear by Temperature

Your clothing choices will vary based on the specific temperature range:

• 40-50°F (4-10°C): Long-sleeve top, light running tights or pants, and optional gloves.
• 30-40°F (-1-4°C): Base layer, mid layer, windbreaker, long tights, gloves, and a light hat.
• 20-30°F (-7 to -1°C): Base layer, insulated mid-layer, weatherproof outer layer, thermal tights, thick gloves, hat, and neck gaiter.
• Below 20°F (-7°C): Heavier layers, full thermal insulation, double layers for hands and feet, face protection, and insulated headgear.

By dressing smartly and adjusting your gear according to the temperature, you can stay comfortable and safe, letting you focus on enjoying your cold-weather run!

💡Tip! When running in cold weather, dress as if it is 10 to 15 degrees (Fahrenheit ) warmer than it is.

2. Getting Ready: Effective Warm-Up Techniques for Cold Weather Runs

Warming up is a vital part of any running routine, and in cold weather, it plays an even more crucial role in preparing your body for physical activity while reducing the risk of injury. Starting your warm-up indoors where it’s warmer allows your muscles, joints, and cardiovascular system to acclimate gradually to movement, making it safer and more effective when you head outside.

Dynamic Stretching: A Safe Pre-Run Warm-Up

Before stepping outdoors, focus on dynamic stretches that gently engage your muscles and joints through controlled movements. Unlike static stretches, which involve holding positions and can strain cold muscles, dynamic stretches warm your body, improve flexibility, and boost circulation. Examples include:

• Leg swings: Forward and sideways to loosen your hips and hamstrings.
• Arm circles: To activate your shoulders and upper body.
• Torso twists: To improve spine mobility and engage your core.

Transitioning Outdoors: The First Miles

When you begin running outside, start with an easy jog of 1–2 miles. This initial phase, at a slower pace, helps your body adapt to the cold environment and ensures your muscles are adequately warmed before increasing intensity. Gradual progression reduces the likelihood of stiffness and injury.

Complete Steps for Cold-Weather Warm-Up

1. Dynamic Movements Indoors: Loosen joints with leg swings, arm circles, and torso twists.
2. Technique Drills: Add exercises like high knees, butt kicks, or skipping to improve running form.
3. Outdoor Warm-Up Jog: Begin your run with 1–2 miles at a light pace before hitting your full stride.

3. Winter-Ready Running Shoes

Selecting the right footwear for winter running is essential for safety, comfort, and performance. Winter-specific running shoes are designed to meet the unique challenges of cold, wet, and slippery conditions.

Features to Look For

1. Water Resistance: Winter running shoes often include water-resistant materials to help keep your feet dry. While no shoe is entirely waterproof, a good water-resistant shoe paired with moisture-wicking socks can provide sufficient protection.
2. Traction and Stability: Shoes designed for winter conditions typically have enhanced tread patterns to improve grip on icy or snowy surfaces, reducing the risk of slipping.
3. Insulation: Some winter shoes include thermal linings to keep your feet warm without adding excessive bulk.
4. Lightweight Design: Opt for shoes that remain lightweight even when exposed to moisture to avoid feeling weighed down during your run.

Enhancing Traction for Ice and Snow

If your winter runs take you onto icy or snowy trails, you can boost your safety and stability with traction aids. Products like Run Traction Cleats or Yaktrax fit snugly over your regular running shoes, adding metal spikes or coils that grip slippery surfaces. These are especially useful for maintaining a consistent training routine in extreme winter conditions.

Pro Tip for Wet Terrain

To minimize the discomfort of wet shoes, choose models with quick-drying materials and pair them with waterproof gaiters. These can prevent snow and water from seeping into your shoes, keeping your feet comfortable throughout your run.

4. Staying Hydrated: A Crucial Component of Cold Weather Running

Hydration is just as important in cold weather as it is in the heat, but the chilly conditions can suppress your sense of thirst, making it easier to overlook. Ensuring adequate hydration before, during, and after your run is essential for maintaining performance and preventing dehydration.

Pre- and Post-Run Hydration

Before heading out, drink a moderate amount of water to start your run hydrated. Post-run, replenish lost fluids with water, tea, or clear soups, which also provide warmth and comfort after exposure to the cold.

Avoid Dehydrating Beverages

Steer clear of alcohol and other dehydrating drinks, especially before running. Alcohol can exacerbate dehydration and, in cold conditions, may increase the risk of hypothermia by impairing your body’s ability to regulate heat.

On-the-Go Hydration

For medium to long runs, bring a handheld water bottle, a hydration vest, or a backpack to sip water at regular intervals. Using insulated bottles can help keep liquids from freezing during extended runs in freezing temperatures.

How Much Should You Drink?

Fluid needs vary depending on individual factors like sweat rate, pace, and environmental conditions. A general guideline is to consume about 6 ounces of fluid every 20 minutes. For many runners, drinking according to thirst works well as a practical approach.

Balance Fluids and Electrolytes

While drinking water is critical, maintaining electrolyte balance is equally important to prevent hyponatremia (low sodium levels from overhydration). Consider electrolyte supplements or drinks for long-duration runs to replace salts lost through sweat, even in cold weather.

5. Light Up Your Run: Stay Safe with Reflective Gear

Winter’s shorter days and frequent low-light conditions make visibility crucial for your safety during runs. Proper reflective gear ensures you’re seen by drivers, cyclists, and other runners, reducing the risk of accidents.

Essential Reflective Gear for Winter Running

• Reflective Running Vest: A lightweight, high-visibility vest is a simple yet effective way to ensure you’re easily noticed.
• Reflective Bands: Attach these to your arms, wrists, or ankles for 360-degree visibility, making it easier for others to spot you from different angles.
• LED Safety Lights: Clip-on lights designed for runners can be attached to your clothing, shoes, or backpack to provide additional illumination.
• Reflective Running Clothes: Many brands now offer running jackets, tights, and shoes with built-in reflective patches or stripes for added visibility.

Tips for Maximizing Visibility

• Combine multiple types of reflective gear to improve your visibility in varying light conditions.
• Choose bright or fluorescent colors for daytime runs to stand out, even when the sun is low.
• Check your gear regularly to ensure that reflective materials haven’t worn off with use or washing.

Remember, being visible is just as vital as staying warm and hydrated when running in cold weather. Equip yourself with reflective gear to stay safe and confident during your winter workouts!

6. Prioritizing Safety: Embrace a Slower Pace

Running in winter isn’t about pushing your limits—it’s about staying safe and maintaining your fitness. Adopting a slower pace in cold weather, particularly in challenging conditions like rain, wind, or icy surfaces, helps minimize the risk of slips and injuries without compromising your fitness level.

Why Running Slowly Matters

Cold weather affects your muscles, making them stiffer and more prone to strain. Running cautiously allows your body to adapt to these conditions. You might worry that slowing down could hurt your progress, but researches show that incorporating slower runs can improve your overall endurance and running economy. Slower runs often promote recovery, build aerobic capacity, and prepare your body for higher-intensity training sessions down the road​

How to Run Safely in Winter

1. Start Slowly: Begin your run at a gentle pace to warm up your muscles and assess the terrain. Adjust your speed only if the weather and footing allow.
2. Plan Safer Routes: Stick to routes with less exposure to ice, snow, or strong winds. Well-lit urban paths or regularly maintained trails are usually good options.
3. Be Adaptable: Stay flexible with your route and pace. If conditions deteriorate, prioritize safety over sticking to a rigid plan.

💡Safety Tip: Avoid Risky Surfaces

Remember, winter routes can be unpredictable. A seemingly safe trail at the start might become hazardous due to snow, ice, or freezing rain. Adjust as needed—your safety is more important than hitting a particular pace or distance.

7. Caps and Beanies for Cold Weather Runs

The right headgear can make a big difference when running in chilly or wet conditions.

Benefits of Baseball Caps in Rain

A baseball cap is an excellent choice for rainy runs, shielding your face from raindrops and improving visibility. This simple addition can make your experience more comfortable by keeping rain off your eyes and reducing distractions.

The Role of Beanies in Cold Weather

On colder days, particularly when it’s freezing, windy, or dry, a lightweight beanie is a runner’s best friend. While the belief that we lose most of our body heat through the head is a myth, research confirms that any exposed skin contributes to heat loss. Covering your head with a beanie helps retain warmth and protects sensitive areas like your ears from the chill.

Adjusting for Comfort

Body temperature regulation is essential for an enjoyable and effective run. If you start to feel overheated, don’t hesitate to remove your beanie or adjust your layers. A well-prepared runner is a comfortable runner!

8. Post-Run Recovery: Stabilizing and Warming Your Body

Cold weather runs require extra attention to recovery, ensuring your body warms up and stabilizes properly after exposure to low temperatures. Here’s how to effectively recover while maintaining a healthy body temperature:

Change Into Dry Clothes

Wet and cold clothing can quickly lower your core temperature, which isn’t safe after a run. Before stretching or beginning your cool-down, swap out damp layers for warm, dry clothes to prevent discomfort and reduce the risk of hypothermia.

Rehydrate with a Warm Beverage

A hot drink, such as tea, coffee, or broth, not only hydrates but also helps elevate your core temperature. This simple step promotes relaxation and prepares your body for further recovery.

Take a Warm Shower or Bath

Follow up your hydration with a warm shower or bath. This soothes tired muscles, restores circulation, and ensures your body temperature remains stable, especially after intense or long runs.

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9. Navigating Extreme Conditions: Staying Safe and Active

Running in harsh winter conditions—freezing temperatures, strong winds, or heavy snowfall—demands extra caution to prevent potential health risks. Prioritize safety by understanding the risks and knowing when to modify your routine.

Understand the Risks

• Hypothermia: Prolonged exposure to extreme cold can lower your body temperature dangerously, leading to confusion, shivering, or even loss of consciousness.
• Frostbite: Strong winds can accelerate heat loss from exposed skin, increasing the risk of frostbite, especially on extremities like fingers, toes, and face.

Adapting Your Routine

• Switch to Indoor Workouts: On particularly harsh days, running indoors on a treadmill or engaging in gym-based endurance exercises is a safer alternative. These options provide a controlled environment, allowing you to maintain your fitness without facing outdoor hazards.
• Alternative Exercises: Explore activities like yoga, strength training, or low-impact indoor cardio exercises. These maintain your fitness while reducing the risk of weather-related injuries.

Preparation is Key

• Check the Weather: Always review the forecast before heading out. Severe conditions warrant indoor alternatives. A reliable weather app can help you plan accordingly.
• Gear Up: Dress in layers, cover exposed skin, and wear wind-resistant and insulated clothing to minimize cold exposure.

Running When Sick: Know Your Limits

• Follow the “neck check” rule:
  • Above-the-neck symptoms (e.g., nasal congestion, mild sore throat): Light exercise like jogging may be okay.
  • Below the neck symptoms (e.g., chest congestion, body aches): Rest is crucial to avoid worsening your illness.
• If you experience flu symptoms—fever, chills, or severe fatigue—avoid running entirely, as exertion can strain your immune system and delay recovery. When in doubt, consult a healthcare professional.

Listen to Your Body

It’s not just about braving the elements—it’s about smart choices that protect your health and ensure sustainable progress. Prioritize safety, adapt when necessary, and keep moving, even if indoors.

Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

10. Embrace the Pack: Strength in Numbers During Cold Weather Runs

Running with friends or a group can transform a chilly, rainy workout into an enjoyable experience. Instead of braving the elements solo, consider teaming up with fellow runners for added safety, motivation, and camaraderie.

Safety in Numbers

In cold or adverse weather, running with others offers a safety net. Friends can assist if you face challenges such as slippery terrain, injuries, or sudden weather changes. The group dynamic also encourages vigilance, ensuring everyone stays safe and accounted for.

Boosted Motivation

It’s easier to leave the warmth of your home when you know others are counting on you. Group runs foster accountability and a sense of shared purpose, making it less likely for you to skip your workout, no matter the weather.

Shared Enjoyment

The camaraderie of running with others can turn a tough session into an opportunity for connection and fun. Encouraging conversations, shared laughs, and collective triumph over the elements can make even the coldest runs more rewarding.

So, grab your running shoes, rally your friends, or join a local running group. Together, you can tackle the challenges of winter running and keep each other inspired to push forward.

➤ Running in Winter and Cold Weather FAQ

“What’s Keto Rash and How to Prevent It?” article was originally published on HVMN
Authored by  Ryan Rodal

Picture this, you’ve just sat down at the kitchen table, and eggs and bacon are sizzling in front of you. The aroma of your favorite butter coffee wafts cartoon-like from the mug all the way to your nose.
You’ve started the ketogenic diet and things have been going well. You’re using MCT oil. You’re hitting the high-fat, low-carb, moderate-protein macronutrient ratios. Maybe you’ve even tried incorporating intermittent fasting into the routine.

Let’s explore what causes keto rash, and look at some ways to both prevent and cure it.

1. Your body’s Reaction to Carb Depletion

The ketogenic diet is a low-carb, moderate protein, high-fat diet with one goal—enhance ketone production.

Typically the body is predesigned to run on glucose (carbohydrates) as its main energy source. In the standard Western Diet, about half of your macronutrients come from carbohydrates. But as you decrease carbohydrate intake, the body (and brain) must turn to alternative fuel sources.

When compared to carbohydrates, our bodies store larger amounts of fat. The problem with fat is that the brain can’t use it as energy; the brain loves carbs.

So in order to provide our brains with fuel, we evolved to create ketones for fuel from the breakdown of fatty acids (ketones cross the blood-brain barrier; fat does not).

Ketones are a highly efficient energy source for both the brain and the body.

But when the body adapts to a low-carb diet, things can get tricky at first. The body responds to a series of changes to transition from using glucose (carbs) for energy to using ketones as fat. Blood sugar drops, cause hypoglycemia (which is low blood sugar < 55mg/dl. Other bodily systems that alter electrolyte, water, and hormone levels can lead to dehydration.

Ketosis can provide a wide range of health and weight loss benefits, but the early transition period may cause some people to experience temporary unwanted side effects including the keto flu, an electrolyte imbalance, or even what’s known as the keto rash.

2. What is Keto Rash?

The keto rash, better known as prurigo pigmentosa, is a rare inflammatory skin condition associated with ketosis causing red itchy rashes on the neck and upper body. Although there is limited research on keto rash, we do know a few things. What people are the most affected while doing a ketogenic diet? It’s twice as common in girls and women, and the average age of onset is 25.

Prurigo pigmentosa is different from other skin lesions in its unique reticular pattern, which occurs during all stages of the condition.

If those rectangular bumps all over your body aren’t enough of a sign, let’s look at a few more symptoms of keto rash.

Symptoms of Keto Rash

The symptoms of keto rash can look similar to dermatitis or eczema; as a result, some people may initially be misdiagnosed. Symptoms of the keto rash may include one or more of the following:

• An itchy, red skin rash found on the upper back, chest, and neck typically occurring in a symmetrical pattern on both sides of the body
• Red-colored spots known as “papules,” which usually have a web-like appearance
• Dark spots are left on the skin after the spots dissipate

Prurigo pigmentosa is not a life-threatening or dangerous condition, but it can cause discomfort to those dealing with it.

Stages of Keto Rash

The keto rash consists of four main stages, including early lesions, fully-developed lesions, resolving legions, and late lesions.

• Early lesions: Early stages consist of light pink raised skin lesions that look similar to scratch marks. These will usually occur around the stomach, chest, back, and neck. Oftentimes, people confuse this stage as a temporary rash and don’t do anything to address the symptoms.
• Fully-developed lesions: The skin begins showing more distinct skin lesions, also known as papules. Sometimes these papules contain liquid or pus-filled cysts. This is typically the time when people become concerned about the condition.
• Resolving lesions: The rash begins to recede and papules become crusty. The color of the legions tends to get darker.
• Late lesions: Once the rash begins to go away, the spots turn darker and they form a web-like appearance. This formation of dark skin discoloration can last an extended period of time, even after the rash is gone.

The severity of the rash can vary from person to person. Anecdotal research has shown it can last days for some people while others may take months to occur.

3. What Causes Keto Rash?

While we’ve touched on carb depletion as a potential reason for keto rash, the exact cause is unknown. The rash typically appears when someone has started to enter ketosis.

Several case studies have been performed on subjects experiencing the keto rash, and most were following a low-carbohydrate diet.

A 16-year-old complained of a case in which she experienced red, pruritic vesicles on her trunk and neck. During the month prior to the outbreak, she had begun a strict low-carbohydrate diet. She experienced papules on her neck, back, and clavicle areas. She also had pale brown reticular pigmentation on her front chest. The treatment she received was a 100mg dosage of doxycycline per day, and the rash eventually subsided.

Symptoms typically arise as a result of ketosis. Anecdotal research has shown the condition may be exacerbated by sweat that dries on the body.

Besides dietary choices, there are also external factors that can influence the severity of keto rash including:

• Sunlight
• Excessive heat
• Sweating
• Friction
• Skin trauma
• Other skin allergies
• Hormonal differences
• Gut bacteria

So, if you’re an active, outdoorsy individual, you may be susceptible.

Extremely hot weather and sweat from exercising can make the condition worse. If you are experiencing a keto rash, the good news is that there are several ways to remedy the condition or prevent it altogether.

4. How to Cure the Keto Rash?

The keto rash can be an unfortunate side effect of the ketogenic diet for a small number of people.

The condition is rare and uncomfortable, but not considered life-threatening. Here are some ways to help you get rid of the keto rash starting with the least drastic measures.

Give it Time

This feels like some advice a father would give; akin to “walk it off.”

Some instances of keto rash may be resolved on their own by waiting for symptoms to subside. The transition to ketosis can take time for the human body to grow accustomed. Don’t panic if a rash does occur. It could go away on its own. Although the rash can sometimes disappear on its own, don’t wait for too long. If the symptoms don’t go away after a week or two, it may be to take some additional steps to combat the skin irritation.

Non-Dietary Methods

You’ve worked hard to get into ketosis. So before making any drastic dietary changes, let’s consider some alternatives taking. Since several external factors can influence the severity of the keto rash, try doing a few of the following things first.

• Wear comfortable clothing: this may sound like a no-brainer, but try wearing comfortable loose-fitting clothing. If you can minimize the amount of sweat on your body, you can reduce the severity of the keto rash. Tight-fitted clothing that traps sweat against the skin will only serve to make the condition worse.
• Shower immediately the following exercise: if you regularly perform intense workouts, chances are you sweat quite a bit. After finishing your workout, try to shower immediately if possible. This will help keep pores clear and may prevent the rash from spreading.
• Adjust or quit exercising temporarily: obviously, regular exercise provides a number of health benefits, but if it causes severe skin conditions, consider taking a brief hiatus. Eliminate all exercises and sweat-causing activities from your routine and see if the keto rash subsides.

If none of the methods above help to resolve keto rash issues, then it’s time to take some additional steps that can help combat this dreaded condition.

Eat Sufficient Nutrients

Nutrient deficiencies can play a significant role in overall skin health. When switching to a ketogenic diet, it’s important to make sure you’re still getting vital nutrients in your diet.

Acute and chronic skin conditions can occur if your body is lacking in vital micronutrients such as vitamin A, vitamin B-12, or vitamin C.

A 2010 study concluded that dietary modifications to address nutritional deficiencies may help prevent recurrences of many skin conditions.

Be sure to eat plenty of vegetables and low-carb fruits to optimize your health and well-being. If this becomes difficult, consider taking some form of multivitamin or supplementation to counteract any lack of nutrients in your diet.

Eliminate Inflammatory Foods

The cornerstone of keto is low-carb, high-fat foods, such as eggs, dairy, fish, and nuts. Some of these foods contain compounds that act as allergens to many individuals, which may lead to inflammation.

Allergic inflammation now afflicts roughly 25% of people in the developed world. Allergic subjects can result in chronic allergic inflammation resulting in long-term changes in the structure of organs and abnormalities in their function. It’s important to eliminate food allergies from your diet in order to minimize the potential chance of allergic reactions. You may also have a slight intolerance to a food that you never realized because you weren’t eating it in large quantities.

When symptoms of keto rash arise, it’s important to note any dietary changes that you may have made. Eliminate potential inflammatory foods to prevent rash symptoms from worsening.

Use Anti-Inflammatory Supplementation if Needed

If the elimination of inflammatory foods still doesn’t work, try using anti-inflammatory supplementation if needed.

Meta-analyses have shown certain supplements that may help lessen symptoms of dermatitis. Natural therapies such as probiotics, prebiotics, and fish oil have been used to decrease the symptoms of skin irritations. If you’re looking for high-quality Omega-3 fish oil, check out Kado by H.V.M.N. It contains astaxanthin, a natural anti-inflammatory.

Reintroduce Carbohydrates into Your Diet

If a sudden switch to a keto diet caused the rash to occur, temporarily add healthy high-quality carb sources into your diet such as sweet potatoes, yams, fruit, fortified whole grains, or carrots.

There have been several case reports of reintroducing dietary carbohydrates to help resolve skin problems.

A 43-year-old woman began experiencing symptoms of keto rash three weeks after beginning a ketogenic diet (consisting of less than 20g of carbs per day).

She quickly developed skin lesions that turned into papules. Exercising made her condition worsen. All attempts to combat the keto rash were unsuccessful until she resumed a higher carbohydrate diet. After adding carbs back into her diet the keto rash never occurred again.

An 18-year-old Japanese man began a ketogenic diet and started developing symptoms of the keto rash after nine days. Carbohydrate intake was raised from 16g per day to 90g per day and symptoms subsided and remained gone even after an 8-month follow-up.

Both cases were resolved by an increase in dietary carbohydrates. Everyone is different, so adhering to a strict, < 50g of carbs per day ketogenic diet might not be best for your needs. Try adjusting macronutrient ratios and incorporating more healthy carbohydrates into the diet.

Cyclical Ketogenic Diet

Although people tend to think of keto as an all-or-nothing diet strategy, the truth is another option exists.

A cyclical ketogenic diet is an alternative form of keto that allows you to stay in ketosis most of the time while consuming carbs one to two days per week.

Most people eat keto five to six days per week and consume controlled amounts of complex carbs in the remaining days. This doesn’t mean you go all out and stuff your face with pizza.

On cyclical keto, your “carbing-up” days will allow you to eat healthy carbohydrate options in moderation.

Certain people, such as strength athletes and bodybuilders, may perform better with some carbohydrates because they’re a fast-burning fuel best reserved for high-intensity exercise. Just schedule carb-up days around heavy workouts for optimal use of glucose stores.

Utilizing this strategy, you may be able to enjoy the benefits of keto while minimizing unwelcome side effects such as the keto rash.

Practice Skin Care

Your skin should be nourished and properly cared for as much as the rest of your body—especially if you are prone to certain skin conditions.

Use room temperature water to wash your body and clean with gentle, all-natural soaps. Using extremely hot water can cause the rash to become inflamed and worsen over time. Certain soaps can also cause the skin to be irritated.

You should also keep your skin moisturized at all times to protect against sun damage and harmful UV rays. People with especially sensitive skin should take care to avoid external irritants.

Use Medication if Necessary

Dietary and lifestyle changes may not clear up skin conditions for all people.

If you have tried all of the steps listed above, a doctor may prescribe anti-inflammatory medications such as minocycline or doxycycline to clear up your skin. These antibiotics can be useful for clearing up rashes if needed.

5. Prevention and Care

The keto rash is a rare side effect sometimes associated with the ketogenic diet. Although it is uncommon, you should consider taking a few extra steps to prevent it.

Each and every person’s body reacts differently to the keto diet. As with any diet, it’s best to make slow gradual adjustments rather than jumping right into full keto. Slowly cut carbohydrates from your diet until you’re able to taper them out completely.

As you begin your keto journey, pay close attention to potential issues that may arise. If you begin to notice symptoms of keto flu or keto rash, temporarily increase carb intake to prevent symptoms from getting worse. There are also other measures you can take, including avoiding inflammatory foods, not wearing tight clothing, and ensuring a proper balance of micronutrients. If home remedies fail to improve your condition, see your doctor, who may be able to provide you with the tools necessary to help you alleviate keto rash.

Keto Rash Frequently Asked Questions

Scientific Citations