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8 Best Treadmills For Better Running at Home in 2023

8 Best Treadmills For Better Running at Home in 2023 - By Need For Run

Are you tired of skipping your daily runs because you can’t make it to the gym or due to bad weather? Look no further! In this post, we’ve compiled a list of the top 8 treadmills for running at home in 2023, so you can get a high-quality workout without ever leaving your house.

These treadmills feature sophisticated designs and advanced capabilities that make them ideal for home use. They are among the best treadmills for running and can enhance your home workout routine significantly, making them a great choice for those seeking the best treadmill for home use.

NordicTrack Commercial 1750 Treadmill + 30-Day iFit Membership
NordicTrack Commercial 1750 Treadmill + 30-Day iFit Membership

For several reasons, the NordicTrack Commercial Series Treadmill with a 30-day iFit Membership is a popular choice among runners and fitness enthusiasts. Here are some of the key reasons why this treadmill is considered the best for home use and running:

1) Large Running Surface: The NordicTrack Commercial Series treadmill has a large running surface of 22 x 60 inches, providing ample space for runners to move comfortably while running at high speeds.

2) Powerful Motor: The treadmill features a 3.75 CHP DurX Commercial Plus Motor that can support intense workouts, providing a maximum speed of 12 mph and a maximum incline of 15%.

3) Advanced Cushioning System: The treadmill features a cushioning system that helps to reduce the impact of running on joints, making it an excellent choice for runners who are concerned about their joint health.

4) iFit Membership: The 30-day iFit Membership provides access to an extensive library of on-demand workouts, personalized coaching, and virtual outdoor running routes. It also includes live interactive training sessions, which is a great way to stay motivated and engaged in your fitness routine.

5) Durability and Quality: NordicTrack is a well-known brand synonymous with quality and durability. The Commercial Series treadmill is made with high-quality materials and designed to withstand the wear and tear of frequent use.

In summary, the NordicTrack Commercial Series Treadmill is one of the best treadmills for home use and running because of its sizeable running surface, powerful motor, advanced cushioning system, iFit Membership, and durability.

NordicTrack Commercial 1750 Key Specifications

  • Motor: 3.75 Continuous Duty Horsepower (CHP) DurX Commercial Plus Motor
  • Speed: 0 – 12 mph (19.3 kmh)
  • Incline: 0 – 15%
  • Cushioning: FlexSelect Cushioning
  • Display: 10” Full-Color Web-Enabled Touchscreen
  • Workouts: 34 Workout Apps
  • Heart Rate Monitor: EKG Grip Pulse
  • Bluetooth: Yes
  • Audio: Intermix Acoustics 3.0 Sound System
  • Folding: Yes
  • Weight Capacity: 300 lbs
  • Dimensions: 80” L x 39” W x 58.5” H

NordicTrack Commercial 1750 Advantages:

  • The powerful 3.75 CHP motor makes the NordicTrack Commercial 1750 Treadmill a top choice for runners
  • Large running surface (22″ x 60″)
  • Adjustable incline and decline levels (-3% to 15%)
  • A variety of built-in workout programs
  • iFit compatibility for personalized workouts and global Google Maps routes
  • Touchscreen display for easy navigation and entertainment
  • Bluetooth connectivity for music and fitness tracking
  • Incline and speed controls on handrails
  • Adjustable cushioning for reduced impact on joints
  • Integrated fan for cooling during workouts

 ProForm Pro 2000 smart treadmill
 ProForm Pro 2000 Smart Treadmill

The ProForm Pro 2000 Treadmill is one of the best treadmills in 2023 because it offers many features that make it an ideal choice for most users.
It has a powerful motor with a maximum speed of 12 MPH, and it has a large belt size of 20” x 60” that can accommodate any size user. It also has an automatic incline of up to 15%, which is great for intense workouts. Additionally, it has 32 pre-set workout apps as well as other valuable features such as an integrated heart rate monitor and an iFit workout assistant.

The ProForm Pro 2000 Treadmill also provides a quiet and smooth-running experience. Lastly, it has an impressive warranty of 10 years on the motor and frame, which makes it an excellent long-term investment.

The ProForm Pro 2000 Treadmill has various key benefits, such as:

1) Low-Impact Workouts: The ProForm Pro 2000 Treadmill offers a low-impact workout, which is beneficial for people with joint problems or those who want to avoid a runner’s knee and reduce the stress on their joints during exercise.

2) High-Performance Motor: The motor is powerful and effective, providing a smooth and quiet running experience.

3) Easy-to-Use Console: The console is easy to use, making it ideal for those who want to track their progress and reach their exercise goals.

4) Built-in Workouts: The ProForm Pro 2000 Treadmill comes with several pre-programmed workouts that are designed to help users get the best possible results.

5) Space-Saving Design: The treadmill is compact and space-saving, making it an ideal choice for those with limited workout space.

6) Durability: The ProForm Pro 2000 Treadmill is a highly durable machine, built to withstand regular use and wear and tear.

ProForm Pro 2000 Key Specifications

  • Motor: ProForm® 2.75 CHP Mach Z™ Commercial Motor
  • Speed Range: 0 – 12 mph
  • Incline: -3% to 15%
  • Running Surface: 20″ x 60″
  • Cushioning: ProShox™ Cushioning
  • Folding: SpaceSaver® Design with EasyLift™ Assist
  • Heart Rate: EKG Grip Pulse
  • Display: 10” Smart HD Touchscreen
  • Fan: CoolAire™ Workout Fan
  • Dimensions: 70.2″ L x 33.3″ W x 57.3″ H
  • Weight: 265 lbs
  • Warranty: ‎10-Year Frame, 2-Year Parts, 1-Year Labor

ProForm Pro 2000 Smart Treadmill Advantages :

  • Large running surface (22″ x 60″)
  • Powerful motor (3.5 HP)
  • Adjustable incline and decline levels (-3% to 15%)
  • A variety of built-in workout programs
  • iFit compatibility for personalized workouts and global Google Maps routes
  • Touchscreen display for easy navigation and entertainment
  • Bluetooth connectivity for music and fitness tracking
  • Incline and speed controls on handrails
  • Adjustable cushioning for reduced impact on joints
  • Integrated fan for cooling during workouts
  • Folding design for easy storage

Sole Fitness F85 Folding Treadmill
Sole Fitness F85 Folding Treadmill

The Sole F85 Treadmill is a high-quality piece of exercise equipment designed for home use. It is built with a sturdy steel frame, a powerful motor, and advanced cushioning technology to provide users with a comfortable and effective workout experience. The treadmill also features a user-friendly console with a large LCD display, Bluetooth connectivity, and multiple workout programs.
With a spacious running surface and high weight capacity, the Sole F85 Treadmill suits users of all sizes and fitness levels.

It’s clear that the Sole F85 Treadmill is highly regarded as one of the best options for home use in 2023, owing to its outstanding features, durability, and positive feedback from users.

The reasons Sole F85 Treadmill is considered one of the best running treadmills are:

1) High-quality construction: The Sole F85 Treadmill has high-quality components, including a powerful 4.0 HP motor, a durable steel frame, and large rollers. This makes the treadmill sturdy and able to withstand intense workouts.

2) Large Running Surface: The treadmill has a spacious 22″ x 60″ running surface, suitable for users of all sizes, and ample room for running or walking.

3) Advanced Cushioning System: The F85 features Cushion Flex Whisper Deck technology, which reduces the impact on your joints by up to 40% compared to running on pavement.

4) User-Friendly Console: The Sole F85 is easy to use and features a 10.1-inch touchscreen TFT LCD with 10 different workout programs, Bluetooth connectivity, and an integrated tablet holder. It also includes 7 preset Apps, like YouTube and Netflix.

5) High Weight Capacity: The treadmill has a high weight capacity of 400 pounds, making it suitable for larger users.

Overall, the Sole F85 Treadmill is considered one of the top treadmills for home use in 2023 due to its high-quality construction, spacious running surface, advanced cushioning system, user-friendly console, high weight capacity, and strong warranty. Additionally, the reviews of this treadmill are generally positive, highlighting its durability, ease of use, and effectiveness in helping users reach their fitness goals.

Sole F85 Treadmill Key Specifications

  • Motor: 4.0 HP
  • Speed: 0.5 – 12 MPH (0.8 – 19.3 km/h)
  • Incline: 0 – 15%
  • Running Surface: 22″ x 60″ (56 cm x 152 cm)
  • Folding: Yes, with EasyAssist folding deck design
  • Weight Capacity: 400 lbs (181 kg)
  • Display: 10.1″ TFT LCD display with adjustable angle
  • Workout Programs: 6 standard programs, 12 custom programs
  • Heart Rate Monitoring: Contact pulse sensors and wireless telemetry compatible with chest strap (not included)
  • Sound System: Built-in speakers and audio jack for MP3 player or phone
  • Cooling Fan: Yes
  • Dimensions (L x W x H): 83″ x 37″ x 57″ (211 cm x 94 cm x 145 cm)

Sole Fitness F85 Folding Treadmill Advantages:

  • High weight capacity (up to 400 pounds)
  • Large running surface (22″ x 60″)
  • Powerful motor (4.0 HP)
  • Folding design for easy storage
  • Variety of workout programs and incline levels
  • Bluetooth connectivity for music and fitness tracking
  • Integrated tablet holder
  • Cushioned deck for reduced impact on joints
  • Incline and speed controls on handrails
  • Heart rate monitoring via pulse grips or chest strap (sold separately)

Horizon Fitness T101 Folding Treadmill with Incline for Running and Walking with Bluetooth Connectivity 300 lb Capacity, Running Machine for Home Exercise
Horizon Fitness T101 Folding Treadmill

The Horizon T101 Treadmill is a popular fitness machine designed for home use. It offers an affordable and convenient way for individuals to achieve their fitness goals without having to leave the comfort of their homes. The treadmill is built with high-quality materials and advanced technology to provide a comfortable and effective workout experience. It features several customizable settings, including speed and incline, making it suitable for users of different fitness levels.
Additionally, it comes with several entertainment features, including a built-in sound system, Bluetooth connectivity, and a device holder, to keep users motivated and engaged during their workout sessions.

Overall, the Horizon T101 Treadmill is an excellent choice for those looking for a reliable and feature-packed treadmill for their home gym.

The Horizon T101 Treadmill is popular for several reasons, including:

1) Affordability: The Horizon T101 Treadmill is priced affordably, making it a great option for individuals who want to have a high-quality treadmill without breaking the bank.

2) Durability: The treadmill is built with high-quality materials, and its sturdy frame can support users up to 300 pounds.

3) Customization: The Horizon T101 Treadmill offers several customizable settings, including speed and incline, to cater to users of different fitness levels and workout preferences.

4) Technology and Entertainment Features: The treadmill is equipped with several advanced technology features, including Bluetooth connectivity and a device holder, which allows users to stream music or watch their favorite shows while working out. It also has a water bottle holder.

5) Quiet operation: The Horizon T101 Treadmill operates quietly, making it ideal for use in homes with thin walls or close neighbors. The motor is designed to be powerful yet quiet, so you can run or walk without disturbing anyone.

6) Space-saving design: The Horizon T101 has a space-saving design that makes it perfect for small homes or apartments. It can be easily folded up and stored away when not in use, saving valuable floor space.

7) Comfortable running surface: The Horizon T101 Treadmill features a cushioned running surface that absorbs shock and reduces the impact on your joints. This makes it more comfortable to run or walk for longer periods, and it reduces the risk of injury.

Horizon T101 Treadmill Key Specifications

  • Motor: 2.5 HP motor.
  • Speed: The treadmill can reach a maximum speed of 10 mph.
  • Incline: The treadmill has a maximum incline of 10%.
  • Running Surface: The treadmill has a 20″ x 55″ running surface.
  • Weight Capacity: The treadmill can support users up to 300 pounds.
  • Folding: The treadmill can be folded up for easy storage.
  • Display: The treadmill has a 5″ LCD display screen that shows speed, time, distance, calories burned, and heart rate.
  • Connectivity: The treadmill has Bluetooth connectivity and a USB port for charging devices.
  • Entertainment: The treadmill has built-in speakers and a device holder.

Horizon T101 Treadmill Advantages:

  • Affordable Price
  • Sturdy and Durable Frame
  • Customizable Settings
  • Advanced Technology Features
  • User-friendly Design
  • Space-Saving Folding Feature
  • Large Running Surface
  • Multiple Workout Programs
  • Bluetooth Connectivity
  • Built-in Speakers and Device Holder

XTERRA Fitness TRX3500 Folding Treadmill
XTERRA Fitness TRX3500 Folding Treadmill

The XTERRA Fitness TRX3500 Folding Treadmill is a high-quality, durable treadmill designed for home use. It offers a range of features and functions to help you get a challenging workout and improve your fitness levels.

One of the main advantages of the TRX3500 is its folding design, which makes it easy to store when not in use. The treadmill also has a sturdy frame and high weight capacity, making it suitable for users of different sizes.

The TRX3500 has a powerful motor that can reach speeds of up to 12 mph, allowing for high-intensity workouts. The incline can also be adjusted up to 12%, which can help you simulate uphill running and add variety to your training.

The console on the TRX3500 features a large LCD display that shows your speed, time, distance, calories burned, and heart rate. The treadmill also includes a range of workout programs, including custom programs that you can create based on your fitness goals.

Other features of the TRX3500 include built-in speakers, a fan to keep you cool during workouts, and a USB charging port for your devices. Overall, the XTERRA Fitness TRX3500 Folding Treadmill is a great option for anyone looking for a high-quality, versatile treadmill for home use.

What makes the XTERRA TRX3500 one of the best options for home use running?

The XTERRA Fitness TRX3500 Folding Treadmill is considered a high-quality treadmill for running and one of the best treadmills for home use for several reasons:

1) Powerful Motor: The TRX3500 is equipped with a 3.0 HP motor, which can reach speeds of up to 12 mph, making it suitable for high-intensity running workouts.

2) Adjustable Incline: The TRX3500 has an adjustable incline of up to 12%, which can help you simulate uphill running and add variety to your workouts.

3) Large Running Surface: The treadmill has a large running surface of 20″ x 60″, which provides ample space for comfortable running.

4) Durable Construction: The TRX3500 has a sturdy frame and can support users up to 350 pounds, making it durable and suitable for users of different sizes.

5) Multiple Workout Programs: The treadmill includes a range of workout programs, including custom programs that you can create based on your fitness goals.

6) Convenient Features: The TRX3500 has built-in speakers, a fan to keep you cool during workouts, and a USB charging port for your devices, making it convenient to use.

7) Folding Design: The TRX3500 can be easily folded for storage, which is a great feature for those with limited space in their home gym.


Overall, the XTERRA Fitness TRX3500 Folding Treadmill offers a range of features and functions that make it high-quality for home use and one of the best treadmills for running at home.

XTERRA Fitness TRX3500 Key Specifications:

  • Motor: 3.0 HP
  • Running surface: 20″ x 60″
  • Speed range: 0.5 – 12 mph
  • Incline range: 0 – 12%
  • Folding design: Yes, with Lift Assist technology
  • Maximum user weight: 350 lbs
  • Display: 6.5″ Blue Backlit LCD
  • Programs: 30 preset workout programs, including heart rate control and custom user programs
  • Heart rate monitoring: Hand pulse grips and wireless chest strap compatible (not included)
  • Audio: Built-in speakers and audio jack for MP3 player
  • Cooling fan: Yes
  • Dimensions (unfolded): 77.2″ L x 35.5″ W x 56.1″ H
  • Dimensions (folded): 47.5″ L x 35.5″ W x 65.5″ H
  • Warranty: Lifetime frame and motor, 2 years parts, 1 year in-home labor.

XTERRA Fitness TRX3500 Treadmill Advantages:

  • Powerful motor for a smooth and consistent workout
  • Large running surface for comfortable stride length
  • Wide range of speed and incline settings for varying intensity levels
  • Easy folding design for convenient storage
  • Multiple preset workout programs for targeted fitness goals
  • Heart rate monitoring for accurate tracking of fitness progress
  • Built-in speakers and cooling fan for added comfort during workouts
  • High weight capacity for a broader range of users
  • User-friendly LCD display for clear and easy-to-read workout data
  • Durable construction with a lifetime warranty on the frame and motor

Bowflex Treadmill T22 - Best treadmill for runners - 2023
Bowflex Treadmill Series | Style: T22

The Bowflex Treadmill T22 is a high-end treadmill designed for home use. It is a part of the Bowflex T Series of treadmills, which are known for their high-quality construction and advanced features. The T22 is one of the most advanced models in the T Series, and it offers a range of features that make it a top choice for fitness enthusiasts who are looking to take their workouts to the next level.

One of the key features of the Bowflex Treadmill T22 is its powerful motor, which can reach speeds of up to 12 mph. This makes it suitable for both jogging and running, and it can provide a challenging workout for even the most experienced athletes. The treadmill also has a large running surface, measuring 22″ x 60″, which gives you plenty of room to move around and maintain your balance while running.

Another great feature of the Bowflex Treadmill T22 is its advanced console, which provides a range of workout programs and tracking features. The console has a large LCD screen that displays your workout stats, including distance, speed, time, and calories burned. It also comes with a range of pre-programmed workouts, including interval training, hill workouts, and fat-burning workouts.

If you can afford it, the Bowflex Treadmill T22 is an excellent investment for anyone who is serious about their fitness.

While it may be more expensive than some other treadmills on the market, its advanced features and high-quality construction make it worth the price. With its powerful motor, large running surface, and advanced console, the T22 can provide a challenging and rewarding workout that will help you reach your fitness goals.

Bowflex Treadmill T22 Key Specifications

  • Motor: 3 Horsepower
  • Running surface: 22″ x 60″
  • Speed range: 0.5 to 12 mph
  • Incline range: -5% to 20% high-performance motorized incline
  • Folding: Yes, with SoftDrop™ technology
  • Console: 22″ HD Touchscreen with Bluetooth connectivity
  • Programs: 16 built-in workout programs
  • Heart rate monitoring: Contact grips and Bluetooth wireless chest strap
  • Weight capacity: 350 lbs
  • Warranty: 15-year motor and frame warranty, 5-year parts warranty, and 2-year labor warranty.
  • Streaming Entertainment: Netflix, Hulu, Amazon Prime, Disney+ (Streaming service provider subscriptions not included. JRNY Membership required to access streaming service provider apps on the console.)

Bowflex Treadmill T22 Advantages:

  • Powerful Motor for Smooth Performance
  • Enjoy a Comfortable Workout with a Spacious Running Surface.
  • Wide Range of Speeds and Inclines for Varied Workouts
  • Space-Saving Design with SoftDrop™ Folding Technology
  • Advanced Console with Bluetooth Connectivity for Entertainment and Tracking
  • Built-in Workout Programs for Varied Challenges
  • Heart Rate Monitoring for Efficient Cardio Training
  • High Weight Capacity for Versatile Use
  • Long Warranty for Peace of Mind

Schwinn Fitness 810 Treadmill
Schwinn Fitness 810 Treadmill

The Schwinn Fitness 810 Treadmill is a high-quality fitness equipment designed to provide a complete cardio workout from the comfort of your own home. It features a quiet and powerful motor that can reach a maximum speed of 10 mph and can be inclined up to 10 degrees to simulate outdoor running conditions. The treadmill also comes with a 5.5-inch backlit LCD screen that displays your speed, distance, time, calories burned, and heart rate, allowing you to track your progress and customize your workouts accordingly.

One of the main reasons why the Schwinn Fitness 810 Treadmill is a great value for money is its sturdy construction and durable components. The treadmill is built with a solid steel frame that can support users up to 275 pounds, while the deck is made of high-quality materials that can withstand the impact of regular use.

Additionally, the treadmill comes with a variety of built-in programs and features that can help you achieve your fitness goals faster, such as quick speed and incline buttons, heart rate sensors, and a Bluetooth-enabled console that can connect to your favorite fitness apps.

Overall, the Schwinn Fitness 810 Treadmill is an excellent choice for anyone looking to invest in reliable and effective home fitness equipment that delivers great value for money. So, whether you’re a beginner or an experienced runner, this treadmill offers the versatility, performance, and convenience you need to take your fitness to the next level.

Schwinn Fitness 810 Treadmill Key Specifications

  • Motor: 2 HP
  • Speed range: 0.5 to 10 mph
  • Incline range: 0 to 10%
  • Running area: 20″ x 55″
  • Folding design: SoftDrop folding system for easy storage
  • Console: DualTrack blue backlit LCD display
  • Workout programs: 16 workout programs including manual, interval, and weight control
  • Heart rate monitoring: Contact grip sensors and telemetry enabled for wireless heart rate monitoring
  • Maximum user weight: 275 lbs.
  • Dimensions (L x W x H): 72.8″ x 35.2″ x 57.6″
  • Bluetooth Connectivity: Explore the World™ App

Schwinn Fitness 810 Advantages:

  • It runs Smoothly and Quietly
  • Advanced LCD Display
  • Bluetooth Connectivity
  • Multiple User Profiles
  • Heart Rate Monitor
  • Magnetic Resistance
  • Wide Range of Resistance Levels
  • Comfortable and Adjustable Seat
  • Ergonomic Handlebars
  • Compact and Space-Saving Design

Sunny Health & Fitness Electric SF-T7724 Treadmill with Easy Foldable Design and Adjustable Incline
Sunny Health & Fitness Energy Flex Motorized Treadmill – SF-T7724

The Sunny Health & Fitness Energy Flex Motorized Treadmill SF-T7724 is one of the best budget treadmills in 2023, offering a wide range of features and functionalities at an affordable price. With a powerful motor, large running surface, and adjustable incline, it is a great option for runners who want to train indoors without breaking the bank.

One of the key advantages of the SF-T7724 is its energy flex suspension system, which provides cushioning and support to reduce the impact on your joints while running. This makes it an excellent choice for those who are recovering from injuries or looking to prevent them.

Another benefit of the SF-T7724 is its motorized incline, which allows you to adjust the level of incline to simulate outdoor terrain and increase the intensity of your workout. Additionally, the treadmill comes equipped with a range of pre-programmed workout programs and a user-friendly console with a large display, which tracks your speed, distance, time, and calories burned.

Overall, the Sunny Health & Fitness Energy Flex Motorized Treadmill – SF-T7724 is a great choice for runners who want a reliable and feature-packed treadmill at an affordable price.

Sunny Health & Fitness SF-T7724 Treadmill Key Specifications

  • Motor: The treadmill has a 2.5 horsepower motor with a maximum speed of 10 mph.
  • Incline: The treadmill has a maximum incline of 15%, which allows users to simulate hill workouts and increase the intensity of their workout.
  • Running Surface: The running surface is 18 inches wide and 51.5 inches long, providing ample space for most users to run comfortably.
  • Display: The treadmill features a 7-inch LCD display that shows speed, distance, time, calories burned, and heart rate.
  • Programs: The treadmill has 16 preset programs that offer a variety of workout options, including interval training, hill workouts, and fat-burning programs.
  • Folding Design: The treadmill has a folding design that allows it to be easily stored when not in use.
  • Weight Capacity: The treadmill has a maximum weight capacity of 240 pounds, making it suitable for most users.
  • Connectivity: USB Charge Port, MP3 Port, and Speakers. Also, this treadmill is Bluetooth enabled and can connect to the Sunny Health & Fitness app to track workouts and progress.
  • Dimensions: 71.7L X 30.7W X 12.8H Inch
  • Warranty: The treadmill comes with a 3-year structural frame warranty and a 180-day parts and components warranty.

Sunny Health & Fitness SF-T7724 Treadmill Advantages:

  • High-Quality Treadmill with 15 Levels of Automatic Incline
  • Powerful Motor for High-Speed Running
  • Large Running Surface for Comfortable Training
  • Advanced Cushioning for Joint Protection
  • Adjustable Incline for Challenging Workouts
  • Bluetooth Connectivity for Music and Tracking
  • Heart Rate Sensors for Monitoring Fitness Levels
  • Convenient Folding Design for Easy Storage
  • Built-in Programs for Customizable Workouts
  • Intuitive Display for Easy Navigation
  • Affordable Price for a High-Quality Treadmill.

These 8 treadmills are the top picks for home use in 2023, with advanced features and sleek designs. They are perfect for improving your home workout routine and providing a comfortable and superior running experience. The user-friendly interfaces make them easy to use and enhance your overall fitness journey.


For Serious Runners:

The NordicTrack Commercial 1750 Treadmill and ProForm Pro 2000 Treadmill are great options for serious runners.


Balance of Features and Affordability:

The Sole F85 Treadmill and Horizon T101 Treadmill offer a balance of features and affordability.


For Limited Space:

The XTERRA Fitness TRX3500 Folding Treadmill and Bowflex Treadmill T22 are perfect for those with limited space.


Range of Workout Programs:

The Schwinn Fitness 810 Treadmill offers a range of workout programs.


Best Budget Option:

Finally, the Sunny Health & Fitness SF-T7724 Treadmill is the best budget option for those looking for an affordable treadmill.


By carefully considering your individual needs and preferences, you can choose from among the top treadmills for home use and achieve your running goals from the comfort of your own home.


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Everything You Need To Know About Running With Plantar Fasciitis

Everything You Need To Know About Running With Plantar Fasciitis - By Need For Run

Plantar fasciitis (pronounced ‘fashee-EYE-tiss’), often referred to as Runner’s Heel, is a prevalent overuse injury among runners, regardless of experience level or distance.
Affecting roughly 10% of runners at some point in their running journey, it results from inflammation or microtears in the plantar fascia—a thick band of tissue that supports the arch of your foot.

Understanding the causes and management strategies can help keep you running while minimizing discomfort and recovery time.

Plantar fasciitis occurs when the plantar fascia—a thick, fibrous tissue that stretches from the heel to the toes—becomes inflamed.
This tissue supports the foot’s arch and helps absorb impact during walking or running. When it’s strained or overused, inflammation and microtears can lead to sharp heel pain.

Plantar fasciitis is a leading cause of heel discomfort, and if left untreated, it can become chronic, making activities like running, walking, and even daily tasks painful and difficult.


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.


Plantar fasciitis is mainly caused by excessive stress on the heel, particularly during activities like running, walking, and dancing. Overtraining or rapidly increasing exercise intensity can strain the plantar fascia, leading to small tears and inflammation.

Additional factors such as exercising on hard surfaces, tight calf muscles, inadequate footwear support, and carrying extra body weight contribute to the risk.
Although the exact cause isn’t always clear, these conditions are common triggers, especially for people aged 40-60.

Key Risk Factors:

  • Running or walking on hard surfaces
  • Tight calf or heel muscles
  • Wearing unsupportive shoes
  • Carrying extra body weight
  • Standing for prolonged periods

Photo credit: By OpenStax College via Wikimedia Commons

As shown in the picture above, the Plantar fascia, also known as the plantar aponeurosis, is a strong, thick band of connective tissue that runs across the sole of the foot.


➤ Symptoms:

The primary symptom of plantar fasciitis is intense heel pain, especially after waking up or sitting for extended periods. Pain often worsens with activity, particularly after standing or walking for prolonged durations.
Other common symptoms include:

  • Sharp heel pain in the morning or after resting
  • Increased heel pain after standing or walking for a long time
  • Pain in the arch of the foot
  • Aggravated pain when climbing stairs or standing on toes
  • Swelling or tenderness in the heel or arch
  • Pain spreading from the heel to the sole
  • Difficulty walking or limping due to discomfort
Plantar Fasciitis Symptom: Sharp and stabbing heel pain

Plantar Fasciitis Common Symptom:
Sharp and Stabbing Heel Pain

➤ Diagnosis:

A doctor will assess your symptoms and perform a physical examination, pressing on the bottom of the foot to pinpoint tenderness and asking you to walk or stand on your toes.
Imaging tests like X-rays, ultrasounds, or MRIs may be used to detect damage, inflammation, or thickening of the plantar fascia. These tests also help rule out other conditions, such as fractures, that could cause similar heel pain.


There are several effective ways to manage plantar fasciitis, ranging from home care techniques to medical interventions. The goal is to reduce inflammation, relieve pain, and promote healing in the affected area.

  1. Stretching Exercises: Regularly stretching the calf and foot muscles can ease strain and improve flexibility.
  2. Ice and Heat Therapy: Ice reduces inflammation, while heat relaxes tight muscles and improves blood flow.
  3. Orthotic Devices: Custom orthotics or shoe inserts provide arch support and reduce pressure on the plantar fascia.
  4. Arch Taping: Taping supports the foot’s structure, relieving pain and promoting proper alignment.
  5. Anti-Inflammatory Medications: Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, help alleviate pain and reduce inflammation.
  6. Physical Therapy: A physical therapist can tailor exercises to strengthen the foot and calf, reduce pain, and improve mobility.
  7. Night Splints: Wearing night splints stretches the fascia during sleep, reducing morning pain.
  8. Cortisone Injections: For severe cases, cortisone injections can be used to quickly reduce inflammation and provide longer-term relief.
StrictlyStability Soft Night Splint Sock For Plantar Fasciitis and Achilles Tendinitis
Night Splint Sock For Plantar Fasciitis

Managing plantar fasciitis often requires a combination of treatments. Stretching, orthotic support, and ice therapy are generally effective in most cases. If symptoms persist, it’s important to consult a healthcare professional for further evaluation and more advanced interventions.

Incorporating targeted exercises into your routine can help alleviate pain from plantar fasciitis and prevent future issues by improving flexibility, strength, and overall foot health.

Calf Stretch

How to do it: Stand facing a wall with your hands placed against it. Step your right foot back around two feet, keeping your heel flat on the ground. Slowly lean forward until you feel a stretch in your calf muscle. Hold the position for 20–30 seconds, then switch legs.

Benefits: This stretch targets tight calf muscles, which are often linked to plantar fasciitis by placing excess strain on the plantar fascia.

Standing calf stretch exercise for plantar fasciitis relief – woman performing a calf stretch against a wall to improve flexibility and reduce heel pain.

Plantar Fascia Stretch

How to do it: Sit on the floor with your legs extended. Use a towel or resistance band, looping it around the ball of your foot. Gently pull the towel toward you until you feel a stretch in the arch of your foot. Hold for 20–30 seconds, then repeat on the other foot.

Benefits: This stretch loosens the plantar fascia and reduces tension, helping alleviate pain and improve flexibility.

Heel Drops

How to do it: Stand on the edge of a step with your heels hanging off. Slowly raise your heels as high as possible, then lower them until your heels dip below the step. Perform 10–15 repetitions.

Benefits: Heel drops strengthen the calf muscles and Achilles tendon, providing better support for the plantar fascia and reducing heel pain.

Toe Curls

How to do it: Sit with a small towel placed under your feet. Use your toes to scrunch and lift the towel. Repeat this curling motion 10–15 times.

Benefits: This exercise strengthens the small muscles in your feet, helping improve arch support and stability, which reduces strain on the fascia.

Strengthening Exercises

How to do it: Incorporate exercises like toe raises, calf raises, and heel raises into your routine. For example, stand on your toes and raise your heels, then lower them. Perform 10–15 repetitions.

Benefits: Strengthening these muscles improves foot and ankle stability, preventing overuse injuries like plantar fasciitis.

Foam Rolling

Benefits: Foam rolling helps release tension and reduce inflammation in the plantar fascia, providing relief from pain and stiffness.

How to do it: Use a foam roller or tennis ball under the arch of your foot. Roll your foot back and forth for 10–15 minutes, applying gentle pressure to massage the tissue.

A person performing a foot massage by rolling the arch of their foot over a tennis ball, which helps to alleviate tension in the plantar fascia.
A person massages their foot by rolling the arch over a tennis ball to relieve tension in the plantar fascia.

These exercises are a proactive approach to managing plantar fasciitis by targeting key muscles and tissues. By regularly performing them, you can ease discomfort and help prevent future flare-ups.

Yes, it’s possible to run with plantar fasciitis, but you must take specific precautions to avoid worsening the condition. Incorporating stretching, strengthening exercises, and using orthotics can help manage pain and prevent further injury. Appropriate footwear is also crucial, providing extra arch support and cushioning. It’s essential to consult with your doctor before continuing any running routine with this condition.

Key considerations:

  • Avoid increasing running intensity or distance if pain persists during your run.
  • Running should be stopped altogether if the pain is severe or worsens, as the high-impact nature of running can exacerbate symptoms.

📌 Important: Running with untreated plantar fasciitis can lead to more serious foot problems in the future.

If pain persists from start to finish during your run, it’s time to rest, recover, and seek professional advice.

Stretch and Strengthen Your Feet and Calves

Regular stretching and strengthening exercises for your feet and calves help alleviate pressure on the plantar fascia, reducing the risk of injury.

Wear Proper Running Shoes

Choosing the right running shoes is essential for proper arch support and cushioning. The right shoes prevent strain on your plantar fascia and reduce the risk of injury.

Gradually Increase Mileage

To avoid overloading the fascia, increase your running distance slowly—no more than 10% per week. Take “down weeks” every few weeks, reducing your mileage to allow recovery.

Take Rest Days

Incorporate rest days between runs to give your feet time to recover, preventing overuse injuries like plantar fasciitis.

Ice Your Feet After Running

After each run, ice your feet for 10–15 minutes to reduce inflammation and soothe irritated tissues.

Use Arch Supports or Orthotics

Arch supports or orthotics can offer additional stability and reduce strain, especially for runners with high arches who are more prone to plantar fasciitis.


By combining these strategies, runners can significantly reduce the risk of developing plantar fasciitis while maintaining their performance.

Running with plantar fasciitis requires extra care to manage symptoms and prevent the worsening of the condition. Below are detailed tips to help you stay active while reducing discomfort:

Tip 1 – Stretch and Warm Up
Before your run, make sure to warm up properly by focusing on dynamic stretches for your calves, Achilles tendon, and plantar fascia. This can help reduce tension and pain, effectively preparing the fascia for impact.

Tip 2 – Wear Supportive Shoes
Choose running shoes with proper arch support and cushioning designed to alleviate plantar fascia strain. The right footwear helps distribute pressure evenly across the foot.

Tip 3 – Use Orthotics
Orthotic inserts offer extra heel and arch support, reducing the strain on your plantar fascia. Consider custom-made or over-the-counter options.

Tip 4 – Incorporate Rest Days
Allow your feet time to recover by scheduling rest days between runs. This reduces inflammation and prevents overloading the plantar fascia.

Tip 5 – Apply Ice Post-Run
After running, use ice packs to reduce inflammation and pain in the affected area. Ice therapy helps control swelling.

Tip 6 – Consult a Doctor
If your pain persists despite treatment, seek professional medical advice. A doctor may suggest physical therapy or medication to aid recovery.


By following these steps, you can continue running while managing plantar fasciitis symptoms effectively.

Dr. Scholl’s Plantar Fasciitis Pain Relief Orthotics /Clinically Proven Relief and Prevention of Plantar Fasciitis Pain.
Plantar Fasciitis Pain Relief Orthotics

Plantar fasciitis can be pretty painful at the beginning of a run, but the discomfort usually dissipates as you get more warmed up.


Finding the right running shoes when dealing with plantar fasciitis can make a huge difference in comfort and injury prevention. Here are key features to prioritize:

  • Cushioning and Arch Support: Opt for shoes with strong arch support and ample cushioning, especially in the heel and midsole. This reduces impact and prevents strain on the plantar fascia.
  • Wide Toe Box: A roomy toe box allows the foot to expand naturally during a run, preventing additional pressure on the arch.
  • Adjustable Heel Counter: A snug yet adjustable heel counter can stabilize the heel and control excessive foot movement, helping to minimize strain.
  • Shock-Absorbing Outsole: A high-quality outsole designed for shock absorption is essential, as it helps soften the impact on each step.
  • Higher Heel-to-Toe Drop: A higher heel drop (8-12mm) helps shift weight toward the front of the foot, relieving pressure on the plantar fascia.

Additional Tips for Casual Footwear

For casual or dress shoes, it’s equally important to seek options with proper arch support and cushioning. Even when you’re not running, wearing supportive footwear can alleviate strain on the plantar fascia and expedite recovery.

By selecting the right shoes and paying attention to these key features, you’ll not only reduce discomfort but also minimize the risk of worsening plantar fasciitis symptoms.


When managing plantar fasciitis, considering alternative treatments can provide additional relief alongside traditional therapies. A diet focused on reducing inflammation and supporting tissue repair can play a key role in recovery. By choosing the right foods, you can help alleviate discomfort and promote healing.

  • Anti-inflammatory foods: Incorporate omega-3-rich sources like fish and leafy greens to reduce inflammation.
  • Vitamin C-rich foods: Citrus fruits and berries boost collagen, supporting the plantar fascia.
  • Avoid processed foods: Minimize refined sugars and trans fats.
  • Stay hydrated: Proper hydration supports tissue repair.

These dietary changes, alongside other treatments, may aid in relieving plantar fasciitis symptoms and speeding recovery. Combining nutrition with stretching, rest, and supportive footwear can provide a well-rounded approach to managing this condition​


How long does it take to recover from plantar fasciitis?

The recovery time varies depending on the severity of the injury and the treatment approach. Typically, it can take a few weeks to a few months to fully recover. Following medical advice, doing the recommended exercises, and taking precautions such as using supportive footwear can expedite healing.

Can I run with plantar fasciitis?

Yes, but running with plantar fasciitis requires taking steps to prevent further injury. Ensure you’re wearing supportive shoes with good cushioning and always warm up before running. Incorporate cool-down stretches after runs and avoid hard surfaces. Start with low-intensity runs, gradually increasing distance and pace. If pain worsens, rest and consult a healthcare provider.

What are the best shoes for running with plantar fasciitis?

Shoes with a cushioned sole and good arch support are ideal for runners with plantar fasciitis. Lightweight and flexible shoes help reduce the pressure on the plantar fascia. Ensure your shoes fit well, provide stability, and are designed for your running style.

How long should you stay off running with severe plantar fasciitis?

If you suffer from severe plantar fasciitis, it’s recommended to avoid running for 2 to 6 weeks to allow healing. During this period, focus on rest, treatment, and low-impact cross-training activities like swimming or cycling to stay active while minimizing stress on your feet.

Can plantar fasciitis become chronic?

Yes, plantar fasciitis can become chronic if left untreated or if the foot continues to be stressed without proper healing. Chronic plantar fasciitis may require long-term management, including specialized footwear, physical therapy, or other interventions. Early treatment is key to preventing long-term issues.


  1. “Plantar fasciitis” on the Mayo Clinic website.
    https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
  2. Thomas Trojian, MD, MMB, And Alicia K. Tucker, MD (2019). “Plantar Fasciitis“.
    American Family Physician. vol. 99, no. 12, 15 June 2019, pp. 744-750.
    https://www.aafp.org/pubs/afp/issues/2011/0915/p676.html
  3. Sara Lindberg, BS, MEd, — Medically reviewed by Lauren Jarmusz, PT, DPT, OCS (October 21, 2020): “Should You Continue to Run with Plantar Fasciitis?”. Published by Healthline’s Medical Affairs.
    https://www.healthline.com/health/running-with-plantar-fasciitis
  4. John Davis: “What are the Best Ways for a Runner to Prevent and Improve Plantar Fasciitis?“, Published by Runners Connect.
    https://runnersconnect.net/plantar-fasciitis-in-runners/
  5. Wendy Bumgardner – Medically reviewed by Erin Pereira, PT, DPT (July 16, 2020): “Your Guide to Arch Supports, Insoles, and Orthotics“.
    https://www.verywellfit.com/arch-supports-insoles-and-orthotics-3432755
  6. Neal Reynolds Sports Physiotherapist – Medically reviewed by Dr. Chaminda Goonetilleke (November 8, 2022): “Plantar Fasciitis Taping“.
    https://www.sportsinjuryclinic.net/sport-injuries/foot/heel-pain/plantar-fasciitis-taping
  7. Easing the pain of plantar fasciitis” (July 11, 2020) Published by Harvard Health Publishing.
    https://www.health.harvard.edu/newsletter_article/easing_the_pain_of_plantar_fasciitis
  8. Robin V. West, M.D. (Updated On September 09, 2013): “Ask the experts: Fitness loss, plantar fasciitis and sore hamstrings“. Published on Active.com.
    https://www.active.com/articles/ask-the-experts-fitness-loss-plantar-fasciitis-and-sore-hamstrings

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10 Best Foods For Runners

10 Best Foods For Runners - By Need For Run


Whether you’re a seasoned runner or just starting on your fitness journey, the quest for the best foods for runners is crucial.

Your dietary choices can have a significant impact on your performance, endurance, and overall fitness level. But with so many questions surrounding optimal nutrition, it can be overwhelming to determine the ideal options.
Should you opt for a pre-run banana, a high-fiber meal packed with whole grains and vegetables, or perhaps prioritize protein in your post-recovery meal?

Understanding which foods to consume and when to consume them can provide a distinct advantage and elevate your running abilities to new heights. Let’s explore the best foods for runners and how they can propel you toward becoming a stronger, more efficient runner.


Why Eating The Right Food Is Important For Running?
To build up your running fitness, aside from self-discipline and training, you should also eat the right foods.
An average-sized runner will burn about 100 calories per mile. That is why your diet should provide you with the right amount of calories to run. If you do long runs, carbohydrates can make up about 55 to 65 percent of your diet to maintain glycogen, which becomes energy for your body to use while running.

Your overall diet should include the three principal classes of macronutrients: Carbohydrates, Fat, and Protein.

Additionally, eating a diverse diet will ensure you get micronutrients and antioxidants, which are essential for muscle function and recovery.

The Importance of Nutrition Timing for Runners:
You also need to know what foods to eat before or during a run, as well as what foods are important for recovery after running. Aside from a balanced and healthy diet regularly, you also need a higher intake of certain foods before you head out to run.

Furthermore, the timing of when to eat the best foods for running is as important as what you eat.
For example, broccoli is rich in nutrients and great food in general but is bad before running because it is so rich in fiber that it takes the body time to digest. Before a run, you need easy-to-digest foods like yogurt or bananas.

The right foods at the right time can elevate your running performance, reduce the risk of running injuries and help you meet your training and competition goals. So, here are the top 10 foods that runners should include in their diet:

1. Bananas

Benefits For Runners:
Runners have increased needs for specific vitamins such as B6, require greater calorie intake, and replace electrolytes such as potassium and magnesium lost because of sweating. Bananas contain all of these.

Bananas are rich in vitamin B6, which helps to convert carbohydrates into usable energy.
Also, a banana will help you maintain the same glucose levels as a sports drink, as it contains potassium, magnesium, and energy.

Bananas contain a healthy dose of potassium (about 400 mg). Potassium is a crucial mineral for runners, as it helps keep you hydrated and aids in recovery.

When To Eat:
Bananas are a high-carb energy booster and naturally contain the essential nutrients that make a good snack before or after a run.

2. Whole Grain Cereals, Bread, and Pasta

Benefits For Runners:
Whole-grain foods provide a more long-lasting supply of glycogen compared to refined grains like white bread, rice, or pasta. That makes whole grains ideal fuel for runners.

Whole grains are less processed and contain more of the natural nutrition found in the grain, including more fiber. This means they have more nutrients.
The increased fiber in whole grains will help you feel fuller longer, and the energy release is slower. So, you can keep going for longer, giving you the energy you need steadily over time.

More benefits, refined carbs food has a lower glycemic index compared to whole foods. Also, except for fiber, whole grains contain B vitamins, iron, magnesium, zinc, vitamin E, and antioxidants, which are good for your overall health, immunity, body weight management, and gastrointestinal health.

When To Eat:
About 3 to 4 hours before the run.

3. Sweet Potatoes

Benefits For Runners:
Sweet potatoes are an excellent source of complex carbohydrates much needed for running. A 5.3-ounce potato contains 110 calories. Additionally, sweet potatoes contain the following nutrients:

  • Potassium – Potatoes are an excellent source of potassium, a vital nutrient for runners. It is one of the minerals essential for hydration and muscle function.
  • Anthocyanins have been shown to improve endurance performance (in the purple varieties).
  • The super-nutritious phytochemicals in sweet potatoes help reduce inflammation after running.
  • Manganese may help recover rapidly from strains and sprains, speed up healing from running injuries, and may aid reduce post-exercise exhaustion. One cup (200 grams) of sweet potatoes contains 50% of the daily value.
  • Vitamin A in the form of beta-carotene (in the orange/yellow varieties).
    Beta-carotene helps to protect your skin from sun damage. It may provide sun protection at a minimum dose of 12 milligrams per day when taken for at least seven weeks.
    Also, Vitamin A promotes good eyesight, so you can maintain sharp vision when running in the dark.
    According to the Office of Dietary Supplements Trusted Source (ODS), a baked sweet potato its skin contains around 1,403 mcg of vitamin A which is 156% of a person’s daily requirement.

 When To Eat:
About 2 – 3 hours before the run.

4. Dark Chocolate

Benefits For Runners:
Eating a piece of dark chocolate before a run can boost your energy level, help to lower cholesterol levels and blood pressure, and ease inflammation.

Also, eating dark chocolate can create a positive mindset. Feeling more positive can improve your level of stamina and endurance. 

The caffeine in dark chocolate may help you run longer. As it increases the blood levels of free fatty acids, making them available for fuel while preserving your glycogen stores. 

The epicatechin polyphenol in cocoa beans may also have measurable performance benefits for runners. Research from Kingston University in England found that dark chocolate reduced the oxygen cost of moderate-intensity exercise and may be an effective ergogenic aid for short-duration moderate-intensity exercise.

When To Eat:
1-2 hours before the run.
Also, after the run for recovery, eat 1-2 ounces, which will help replace the glycogen stores.

Coffee dark candy chocolate - Dark chocolate has multiple benefits for runners.
Dark chocolate has multiple benefits for runners.

5. Beets

Benefits For Runners:
Beets are well known for their performance-enhancing properties. They are full of health-promoting vitamins, iron, folic acid, and antioxidants. A few years ago, beet juice was found to increase levels of Nitric Oxide (NO) in the blood, which increases blood flow to the muscles, stimulates mitochondria growth, and strengthens muscle contractions, leading to significantly enhanced endurance in athletes. 

In simple words, it means beets may help you run longer and recover faster. 

Some research used recreational runners as subjects and found slightly improved 5K time trial results and lower perceived effort when runners drank beetroot juice before their runs.
But be aware that a 2017 review of 23 studies on the subject showed that beet juice is a performance enhancer, however, its effectiveness may be less when combined with other supplements, such as caffeine.

When To Eat:
It is best to eat beets 2-3 hours before a run.
Also, one to two shots of concentrated beetroot juice can work well.

6. Yogurt

Benefits For Runners:
Yogurt has a healthy mix of carbohydrates and protein, which makes it a good and easy-to-digest snack before a run and after a run for recovery.

Six ounces of cultured milk can help protect your heart, boost your immune system, and improve digestion. It’s a good source of vitamin D, potassium, and vitamin B12.
Yogurt also contains calcium, which is good for bone health and bone-building.

The probiotics in the yogurt aid digestion and are great for your gut. Probiotics may also help relieve symptoms of or prevent constipation, inflammatory bowel disease, and other stomach-related issues.
Moreover, greek yogurt has extra protein that is perfect for a post-run snack and can help accelerate recovery and build muscle.

Yet, you should prefer eating low-fat or fat-free yogurt.

When To Eat:
As a snack 30–60 minutes before a run or for recovery after running.

7. Coffee

The caffeine in coffee is a natural stimulant most commonly also found in tea and cacao plants.

Benefits For Runners:

  • Improves performance: Hundreds of studies have shown that consuming caffeine before a workout likely helps us go farther and faster than without it.
  • Coffee may help post-exercise recovery: One study had cyclists ride hard for 2 consecutive days to put them in a glycogen-depleted state. The cyclists who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66% more than those who drank only carbs.
    This means drinking coffee is also beneficial after a run because it can help refuel muscles and recover fast from intense activity by increasing the speed of glycogen replenishment.
  • Good for overall health: Moderate consumption of coffee (up to five cups per day) is associated with a reduced risk of cardiovascular diseases and type-2 diabetes.

!Everything In Moderation: This comes with a notice. Research shows that about three to six milligrams of caffeine per kilogram of body weight are all you need to see benefits (for a 150-pound person, that’s roughly 12 ounces of strong coffee). Higher quantities don’t do more to improve performance, and you run the risk of developing adverse side effects like dizziness, anxiety, and heart palpitations.

When To Drink:

The best time is an hour to 45 minutes before the run.
Also, you can drink coffee after a run to speed up recovery.

8. Almonds

Benefits For Runners:

  • Almonds have a lot of benefits for runners as they contain a high nutrient density that helps keep the body healthy for running. Their consumption has been shown to improve oxidative stress, inflammation, etc.
  • Almonds are also a source of protein, healthy monounsaturated fats, and fiber. They contain vitamin E (an important antioxidant) as well as other key vitamins and minerals such as potassium, calcium, iron, phosphorous, vitamin B2, and magnesium.
  • Magnesium is an energy and endurance-boosting mineral essential for running performance, as it regulates muscle and nerve function. So, runners may require more magnesium than the average person. A quarter cup of almonds contains a quarter of your daily value of magnesium.
  • Eating whole almonds showed to improve endurance performance in trained athletes as some nutrients in almonds may contribute to carbohydrate reservation and utilization and effective oxygen utilization. 
  • Almonds can help reduce muscle damage, strengthen your bones, and boost energy to power through a run.
  • Almonds are filled with healthy fats and flavonoids that protect your heart and fight inflammation. 

When To Eat:
Half an hour before your run.
Also, almonds can be incorporated into the daily diet.
A 1 ounce (30 gr, about 23 almond nuts) per day will help meet essential nutrient needs.

9. Peanut Butter

Benefits For Runners:

  • Peanut butter is full of healthy nutrients. Natural peanut butter contains macronutrients, carbohydrates, fats, and protein.
  • Peanut butter provides long-lasting energy. It is high in calories which makes it perfect for long runs.
  • It also contains minerals that are essential for runners, such as calcium, magnesium, phosphorus, and potassium.
    Calcium helps keep your bones and muscles strong.
    Magnesium and phosphorus support your muscles and nervous system. They also help convert the food you eat into energy for your run.
    Potassium helps regulate your fluids, nerve signals, and muscle contractions.
  • It is a good source of vitamin E, niacin, and folic acid that help convert food to energy.
  • Peanut butter is low in saturated fat and cholesterol. Research shows that peanut butter raises good cholesterol while not causing weight gain or increasing LDL, the bad cholesterol.
    It mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood.

When To Eat:

  • You can eat peanut butter on a cracker, or bread, about 2 hours before a run. Alternately, a tablespoon of peanut butter, 30 minutes before a run.
  • Peanut butter is also relatively high in protein, which makes it an ideal post-run food for runners.
close up photo of creamy peanut butter
Photo by Karolina Grabowska on Pexels.com

10. Salmon

Benefits For Runners:

  • Salmon is an excellent source of high-quality protein, and it is one of the best food sources of omega-3 fatty acids.
    Beyond improving heart health, omega-3 has been shown to possess several significant benefits for runners, including reduced inflammation, improved immune health, and better muscular blood flow that can enhance endurance performance.
  • Furthermore, the Omega-3s are great for reducing stiffness in joints and are ideal for runners who suffer from aching knees and hips. Unsurprisingly, many doctors prescribe fish oil to reduce the discomfort caused by joint problems.
  • The high level of vitamin D found in wild salmon may assist in increasing muscular strength.
  • Salmon is a protein-rich food that helps build muscle. So, athletes love salmon because it is a great ‘recovery food’ that is beneficial in rebuilding muscles and repairing connective tissues.

When To Eat:
The best time is after a run for recovery.


Summary

In conclusion, proper nutrition plays a vital role in the performance and overall health of runners.
The foods listed above provide a solid foundation for optimizing energy levels, enhancing recovery, and supporting endurance.

Remember to customize your diet based on your individual needs, training intensity, and goals. Don’t forget to stay hydrated and maintain a balanced approach to nutrition.
By incorporating these top foods for runners into your diet and adopting healthy eating habits, you can fuel your runs, improve your performance, and enjoy the many benefits that come with nourishing your body for optimal running.
So lace up your shoes, hit the road, and let nutrition be your ally on your running journey.


Are bananas good for runners?

Absolutely! Bananas are a fantastic choice for runners. They’re packed with potassium, magnesium, carbohydrates, vitamin C, and B6. These nutrients help maintain muscle function, prevent cramping, provide energy, and support immune function. Whether you enjoy a pre-run snack or a post-run replenishment, bananas are a convenient and nutritious option for runners.

Is peanut butter good for running?

Peanut butter is relatively high in protein. It also contains potassium, magnesium, and calcium. It raises good cholesterol, and although there are not many carbohydrates in peanut butter, it’s a perfect spread on high-carb foods such as bread or apples. So, you can eat peanut butter before a run or after running to assist with muscle growth and recovery.

Is yogurt good for runners?

Yogurt is one of the best foods for runners. Especially greek yogurt is an excellent source of protein for your muscles and carbs that is easy to digest before and after a run. Yogurt also provides lots of essential minerals such as calcium and vitamins. However, it is better to eat low-fat or fat-free yogurt.

Are sweet potatoes good for runners?

Of course, sweet potatoes are an ideal carbohydrate source for runners. They have a good balance between carbs, protein, fiber, and micronutrients. This makes sweet potatoes an excellent food to eat 2 to 3 hours before mid to long-distance runs.

What to eat before a run?

Before a run, you should prefer eating foods high in carbohydrates and low in fat, protein, and fiber. For longer runs, it is also important to eat foods that provide essential micronutrients for runners, such as potassium and magnesium, which play important roles in many bodily processes, including regulating muscle movement, the nervous system, and fluid balance.
The most suitable foods before a run are:
1) Bananas – Half an hour before your run.
2) Peanut Butter on a cracker or bread – Half an hour before your run.
3) Almonds – Half an hour before your run.
4) Yogurt – 30 to 60 minutes before a run.
5) Dark Chocolate – 1 to 2 hours before the run.
6) Sweet Potatoes – 2 to 3 hours before the run.
7) Beets – 2 to 3 hours before a run.
8) Whole Grain Cereals, Bread, and Pasta – 3 to 4 hours before the run.


➤ References

  1. Domínguez, R., Cuenca, E., Maté-Muñoz, J., García-Fernández, P., Serra-Paya, N., Estevan, M., Garnacho-Castaño, M. (2017, January 6). “Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review“. National Library of Medicine.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
  2. Rudy Mawer, MSc, CISSN — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition (2016, Updated 2021): “How Caffeine Improves Exercise Performance”. Published by Healthline’s Medical Affairs.
    https://www.healthline.com/nutrition/caffeine-and-exercise
  3. Banafsheh Jafari Azad, Elnaz Daneshzad & Leila Azadbakht (2019). Peanut and cardiovascular disease risk factors: A systematic review and meta-analysisCritical Reviews in Food Science and Nutrition, 60:7, 1123-1140, 2020.
    https://www.tandfonline.com/doi/full/10.1080/10408398.2018.1558395
  4. Thomas Watson (2021): “Should You Drink Coffee Before Running? Here’s How Much To Drink“. Published by Marathon Handbook.
    https://marathonhandbook.com/coffee-before-a-run/
  5. Liz Applegate, Ph.D. (2016): “Run Strong With Whole Grains“. Runner’s World.
    https://www.runnersworld.com/nutrition-weight-loss/a20811544/run-strong-with-whole-grains/
  6. Why World-Class Athletes Rely on Peanut Butter” – Published by National Peanut Board.
    https://www.nationalpeanutboard.org/news/fueling-athlete.htm
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8 Tips For Preventing Lower Back Pain While and After Running

Tips For Preventing Lower Back Pain While and After Running - How to, Causes and Treatment

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.

Strength training is essential for preventing running injuries and improve performance

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
10 Signs that indicate overtraining in running

How To Avoid Overtraining:

  • Training Plan

    Work with a training plan and increase mileage gradually.

  • Rest Days

    Rest days are necessary for your recovery and performance. So, after an intensive run, take at least one day off.

  • Rest Weeks – Fourth Week Rule

    You can have rest weeks. For example, cut the weekly mileage by 50% every fourth week.

  • Doing Other Fitness Activities

    Include some cross-training or strength workouts in your training schedule. Doing activities other than running works on different muscles and prevents boredom. Additionally, it can give your running muscles and joints a break for recovery.

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
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8 Tips on How to Prevent Runner’s Knee and Keep Running!

8 Tips on How to Prevent Runner's Knee by Need For Run

Dealing with runner’s knee can be discouraging, especially if you’re passionate about running or cycling. Patellofemoral pain syndrome (PFPS)—commonly known as runner’s knee—affects many athletes, with estimates suggesting it accounts for 25–30% of injuries seen in sports medicine clinics.

But there’s good news: You can take steps to prevent it!

Below are 8 practical tips to help you protect your knees and keep running pain-free.


Runner’s knee is a common term that describes several conditions causing pain around the kneecap (patella). These conditions include:

Although running is a frequent trigger, any activity that repeatedly stresses the knee—such as walking, skiing, biking, jumping, or playing soccer—can contribute to developing runner’s knee.

Research from Harvard Medical School indicates that this condition is more prevalent in women than in men, particularly among middle-aged women. Additionally, carrying extra weight can further increase the risk of developing runner’s knee.

A labeled anatomical illustration of the human knee, showing the femur (thigh bone), patella (kneecap), patellar tendon, fibula (calf bone), tibia (calf bone), and surrounding muscles.
Diagram of the Knee Joint and Surrounding Structures


Runner’s knee can have a range of symptoms because it may stem from various underlying issues. Some signs are common, while others might indicate a specific knee condition. Typical symptoms include:

  • Front Knee Pain:
    Discomfort around the front of the knee is a primary indicator.
  • Misalignment Discomfort:
    If the kneecap (patella) isn’t properly aligned with the femoral groove, you might feel pain at the front or along the sides of the knee.
  • Knee Crepitus:
    A grinding, popping, or crackling sensation in the knee is often reported.
  • Increased Pain with Movement:
    Activities that put stress on the knee, such as running or walking, can make the pain worse.
  • Swelling and Stiffness:
    The knee may become swollen, and you might experience stiffness, particularly after periods of rest.

This clear breakdown can help you recognize the symptoms of runner’s knee and seek appropriate care.

This clear breakdown can help you recognize the symptoms of runner’s knee and seek appropriate care.

Runner’s knee, or patellofemoral pain syndrome, often results from a combination of factors that stress the knee joint. Understanding these causes can help you make informed adjustments to your training and prevent further injury.

  • Overuse and Repetitive Stress:
    Running long distances or frequently on hard surfaces can overload your knee joint, leading to irritation and inflammation.
  • Poor Biomechanics:
    Abnormal foot motion, such as overpronation (excessive inward rolling), or misalignment of the kneecap can increase stress on the knee. Inadequate arch support or muscle imbalances in the legs can also contribute.
  • Weak or Imbalanced Muscles:
    Insufficient strength in your quadriceps, hamstrings, or hip muscles may compromise knee stability. When surrounding muscles are weak, your knee has to work harder to maintain proper alignment during running.
  • Improper Training Techniques:
    Rapid increases in mileage or intensity, lack of proper warm-up and cool-down routines, and poor running form can all contribute to runner’s knee.

By identifying these risk factors, you can adjust your training regimen, focus on proper form, and incorporate strength and flexibility exercises to reduce the chances of developing runner’s knee.

By identifying these risk factors, you can adjust your training regimen, focus on proper form, and incorporate strength and flexibility exercises to reduce the chances of developing runner’s knee.


1. Strengthen and Stretch Your Lower Body

Building strength in your lower body and maintaining flexibility are essential for preventing runner’s knee. Strength training stabilizes the knee during running, while stretching improves flexibility and reduces tightness—especially in your quads, calves, and hamstrings.

Below are 10 exercises recommended by Healthline to help you achieve this balance:

  • Standing Quad Stretch
  • Standing Hip Flexor Stretch
  • Straight Leg Lift
  • Standing Calf Stretch
  • Step Up
  • Clam Exercise
  • Wall Slide
  • Donkey Kick
  • IT Band Stretch
  • Hamstring Stretch
A woman in a green tank top and maroon leggings demonstrating the donkey kick exercise on a yoga mat, raising one bent leg while balancing on her hands and opposite knee.
Donkey Kick Exercise Demonstration

📌 Incorporate these exercises into your routine to improve knee stability and overall leg strength, keeping you on track for pain-free running.

2. Proper Warm-up and Cool-down

A thorough warm-up before running and a cool-down afterward can significantly lower your risk of runner’s knee and other injuries.


Warm-up

  • Why Warm Up?
    Running with cold muscles and stiff joints can increase your risk of knee pain and other injuries.
  • What to Include:
    1. Dynamic Exercises: Lubricate your joints with moves like leg swings or high knees.
    2. Technique Drills: Practice proper running form with short, controlled drills.
    3. Light Walking or Easy Jogging: Gradually elevate your heart rate and warm up your muscles.

Cool-down

  • Why Cool Down?
    Cooling down after a run helps your muscles relax and flushes out lactic acid, reducing soreness and the likelihood of injuries.
  • What to Include:
    1. Light Jog or Walk: Slow your pace to lower your heart rate safely.
    2. Static Stretching: Hold stretches for 20–30 seconds to improve flexibility and range of motion.

💡Static stretches also speed up recovery by increasing blood flow and oxygen delivery to your muscles, helping you stay strong and injury-free.

3. Avoid Running on Hard Surfaces

Running on hard surfaces—like concrete—delivers greater impact forces to your joints with every stride. Over time, this added stress can increase your risk of runner’s knee. Whenever possible, opt for softer terrains, such as grass, trails, or rubberized tracks, to help reduce the impact on your knees.

Prevent runner's knee by Not Running on Hard Surfaces

4. Use Shoe Inserts If Needed

If foot biomechanics contribute to your knee pain, shoe inserts or insoles can help correct your gait. These supports work to stabilize your foot and prevent overpronation—the inward rolling of the foot—which often leads to excessive inward rotation of the knee.

By providing proper arch support, insoles can reduce the strain on your knee, helping to prevent runner’s knee and keep you running comfortably.

NASA Grade Plantar Fasciitis Insoles – High Arch Support Insoles Men Women - Shoe Insoles for Plantar Fasciitis Relief - Absorb Shock & Relieve Flat Foot Pain - Orthotics Inserts for Work & Standing
PerseveranX Embrace Series Insoles, designed to offer arch support and help correct overpronation—an important step in preventing runner’s knee.

5. Gradually Increase Mileage and Intensity

As you log more miles, your body needs time to recover and adjust to the added training load. Here are some guidelines to help you build endurance safely:

  • Increase Distance Slowly:
    Jumping too quickly in mileage—like going from 20 to 30 miles in one week—can lead to runner’s knee or other injuries.
  • Follow the 10% Rule:
    Avoid boosting your weekly mileage by more than 10% to prevent overtraining and undue stress on your knees.
  • Incorporate Recovery Weeks:
    Training doesn’t have to be strictly linear. Every fourth week, scale back both mileage and intensity by 40–60% to allow your body to recover and reduce the risk of knee pain.

6. Make Sure Your Shoes Have Enough Support

Choosing the right running shoes can significantly impact knee health. Running shoes generally fall into two categories: neutral and support shoes. Support shoes have reinforced inner arches designed to help runners who overpronate (roll their feet inward while running).

Proper arch and heel support help align your body, promote better posture, and distribute weight evenly across your feet. According to research, published in a peer-reviewed study accessible on PubMed, wearing shoes that are properly fitted and provide the right level of support can reduce knee stress and alleviate knee pain.

7. Avoid Bending Your Knee Beyond 90°

Repeatedly bending your knee past a 90° angle can irritate the bursa above your kneecap, leading to discomfort and inflammation. To protect your knees, try to avoid excessive bending during weight-bearing activities and limit deep knee flexion whenever possible.

8. Maintain a Healthy Weight

Keeping a healthy weight is key to reducing knee stress and preventing runner’s knee. When you run, each step can exert 3 to 8 times your body weight on your legs. Extra pounds not only increase the load on your knees but can also lead to mobility issues and misalignment of your joints.

By managing your weight through proper nutrition and exercise, you can significantly lessen the impact on your knees and lower your risk of injury.


👉 What Are the Common Symptoms of Runner’s Knee?


Runner’s knee, or patellofemoral pain syndrome, can present itself in various ways. Common symptoms include:
1) Knee Sensations:
A grinding or clicking feeling when bending or straightening your knee is often reported.
2) Localized Pain:
Discomfort typically occurs around or behind the kneecap during physical activity, or even after sitting for long periods with bent knees.
3) Tenderness:
The kneecap and surrounding area may be sensitive to touch, indicating inflammation or irritation.

📌Since symptoms can vary between individuals, consulting a healthcare professional for an accurate diagnosis is recommended.
____________________________________________

👉 How Can I Speed Up Recovery from Runner’s Knee?

To promote a faster recovery and alleviate pain, consider these strategies:
1) Rest:
Give your knee a break from high-impact activities.
2) Ice Therapy:
Apply ice to reduce pain and swelling.
3) Compression:
Use an elastic bandage or knee sleeve to help control swelling.
4) Elevation:
Elevate your leg while resting to improve circulation and reduce inflammation.
5) Targeted Exercises:
Incorporate stretching and strengthening routines, focusing on your quadriceps, calves, and hamstrings, to support proper knee function.

Ankle Sprain - R.I.C.E guidelines
____________________________________________

👉 How long does it take to recover from runner’s knee?

Recovery from runner’s knee varies depending on the severity of the condition and individual factors. On average, it takes about four to six weeks to recover.
However, while some runners may heal more quickly, others might require additional time to fully recover.
____________________________________________

👉 Can I Safely Perform Squats If I Have Knee Issues?

Squats can be a beneficial exercise for building leg and hip strength, which in turn helps stabilize your joints. Here are some considerations:
➤ General Guidance:
If you experience minimal knee discomfort, squats can be a safe part of your workout routine.
Wall Squats:
For those dealing with runner’s knee, wall squats are a great alternative. They allow you to strengthen your muscles while reducing excessive pressure on the knees.

📌Always listen to your body and consult a healthcare professional or trainer if you’re unsure about the best exercises for your condition.


Wall Squat - A Good Exercise to Prevent and When Having Runner's KneeWall Squats build strength while protecting your knees.


Post Images Credits:


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8 Common Mistakes That Prevent You From Running Faster

8 Mistakes That Prevent You From Running Faster

You train seriously, but the running speed does not improve or even become slower?
Technically, running is a simple and natural activity. That makes it one of the most common sports activities. You can start running without buying almost any equipment and without learning any technique. Although how to run faster is not rocket science, and perhaps precisely because of this, there are some mistakes that many runners make.
So, here are the 8 most common mistakes that may prevent you from running faster.

1. Overtraining

When we train for a race or a specific goal, we tend to train too intense, too long, and too often, and don’t allow ourselves a proper recovery period. We assume that running every day will help us get fitter and faster, but instead, we overtrain and do not improve our running performance.
Overtraining is the leading cause of injury and burnout for runners, so here are some ways to avoid overtraining:

  • You can have “rest weeks” in which you cut the weekly mileage by 50% every fourth week.
  • Work with a training plan and Increase mileage gradually.
  • Rest days are necessary for your recovery and performance. So, after an intensive run, take a day off.
  • Include some cross-training or strength activities in your training schedule. Doing activities other than running works on different muscles and prevents boredom. Additionally, it can give your running muscles and joints a break for recovery.

But how to know when you’re overtraining?
Here are ten 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.
10 Signs that indicate overtraining in running
10 Signs of Overtraining In Running

2. Not Doing Enough Strength Training For Runners

Strength training is an important part of training for more speed and efficient running. So, if you’re interested in running faster, you need to incorporate strength workouts into your schedule.

Runners need to strengthen the muscles that support running: Core muscles, Glutes, Quadriceps, Hamstrings, and Calf muscles.
Strength training also helps to prevent injuries. Although you cannot change your anatomy, you can improve your strength and flexibility.

Furthermore, the combination of other sports activities within the training schedule will reduce the burden of repetitive use of the muscles involved in running.

It is recommended to do at least once a week a high-intensity strength workout for runners. By doing this, you are still working on improving your aerobic ability while enabling the running muscles to recover until the next workout.

Strength training is essential for preventing running injuries and improve performance

3. Not Including Speed Work in Your Running Training

Speed work (intervals) is a popular type of running workout, but many runners avoid it. Speed work is essential to become a faster and stronger runner, whether you run 3 miles or a marathon.

What exactly does speed work mean?
It’s simply a type of running workout in which you are running for certain intervals near, at, or even faster than your VO2max pace.

VO2 max is the maximum volume of oxygen that your muscles can consume per minute.

The popular four types of speedwork for runners are:

  • Fartleks – Periods of fast running intermixed with periods of slower running.
  • Tempo runs – A type of threshold training called maximal steady-state training. For example, warm-up, run for 10 minutes at an easy pace and run at tempo effort for 20 to 30 minutes. End the training sessions with a 10-minute easy pace and a cool-down.
  • Intervals – Involves periods of high-intensity running alternated with low-intensity running, walking, or rest.
  • Hill Repeats – intervals of running with maximum effort uphill, followed by a recovery period which usually involves walking or easy jogging back downhill.

There are two ways to improve your VO2 max:

  1. Aerobic VO2 Max Workouts
    Working on your aerobic fitness is the best way to affect your VO2 Max score. A beginner should be able to see an improvement of up to 10-20% in 4 to 12 weeks.
  2. By losing weight (fat):
    To be exact, it is losing body fat, as losing muscle would be detrimental to your physical prowess.

To recap, adding speed work one to two days a week can yield a lot of benefits and help make you faster, especially if you are new to it.

4. Your Shoes Don’t Fit

Wearing the wrong type of running shoes or worn running shoes for your foot and running style can slow you down and lead to running injuries.
Running shoes lose their cushioning as you run more miles with them, so make sure you replace them every 300 to 350 miles, as the loss of cushioning can lead to injuries. Additionally, about halfway through the life of your shoes, consider buying another pair and rotating your running shoes.

One of the worst running mistakes is wearing the wrong running shoes, therefore you should choose the right ones for you.

So, what to look for when buying running shoes?
Here are 5 guidelines for choosing the best running shoes for you:

  1. What’s best for your friend may not be right for you.
    Instead of looking for the same shoes that your friend or social media say are the best, check if these shoes are right for you.
  2. Trail or Road running shoes?
    If you are running on roads or pavements, go for road shoes.
    In case you are a trail runner who runs on rough terrain with stones, roots, maybe dunes, or any surface that makes your ankles work hard, you will discover shortly that road shoes are not useful and comfortable here. Moreover. running with road shoes in such terrain may cause injuries, so buying trail running shoes is the correct choice.
  3. Neutral or Motion Control model:
    Usually, if your arch is normal, and the previous running shoes are not crooked, then you are neutral.
    In case you know you have pronation or you see the collapsing well in shoes, try Stability (Support) Running Shoes.
    If you are a shoe serial destroyer with severe pronation or overweight, you probably need  Motion Control running shoe models.
  4. The ‘Drop’ should suit your style:
    Drop is the height difference in the sole between the heel and the footpad.
    It is important to know what part of the foot you are landing on. For example, if you land in the middle of your foot, you do not want your drop to be above the average, because it will harm your training.
    It is recommended to buy shoes with a drop between 5 and 9 mm. If you land on the heel, look for shoes with a high drop of more than 10 mm to suit your style. If you land on the footpads, then you are open to all possibilities.
  5. Running shoes should be 1/2 to 1 size bigger than the shoes you regularly wear.

Most importantly, searching for the “best running shoes” is wrong. You should buy the best running shoes that suit your own physical requirements and your running activity type.

5. Your Running Technique Is Not Optimal

A proper running technique is required to improve running speed.
Although there is a debate about whether a running technique is individual or whether there is one correct technique, most experts agree on the following guidelines:

  • 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.
  • Run from your hips, and drive forward with your knees.
  • Although most of 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.

The following video shows very well the principles of proper running technique.

SALMING RUNNING WHEEL | by Salming Running ( (02:57)

6. Wrong Clothes

As a general rule of thumb, you should wear a comfortable running outfit no matter the weather conditions. Wear lightweight and stretchable materials that are designed to wick moisture away from your body.
Avoid shirts with regular cotton as it traps heat and sweat, which makes you feel uncomfortable.

Running In Hot Weather:

  • Wear a Dri-fit shirt and shorts and if you run during the day, prefer a bright shirt.
  • Lightweight sports clothes made of breathable fabric, not too loose and yet not too tight.
  • Favor running socks and not regular cotton sports socks, as running socks have moisture-wicking technology that keeps out sweat from the feet and provides temperature control.


In Cold Weather:

  • You should dress as if it is 10-15 degrees (Fahrenheit) warmer than it is. When overdressing, you will get too warm, and if you exaggerate, it will slow you down.
  • It is recommended to wear:
    Moisture-wicking and waterproof running socks;
    Long tights or running pants that do not absorb the rain (Dri-Fit) ;
    An undershirt;
    A long thin shirt;
    Gloves (when it’s freezing);

7. Wrong Nutrition

You can be in great shape after the best quality training and perform poorly in a race due to the wrong nutrition strategy.

  • Before the run
    Carbs break down into glucose, the body’s primary source of energy during a run. Therefore, prefer eating foods higher in carbohydrate content. For example Bananas, Brown rice, Dried fruit, Whole grains (bread, pasta, quinoa), Low-fat yogurt, Dates, and Oatmeal with berries.
    Right before the run, avoid foods high in fat, protein, fiber, and spicy food. Because too much protein or fat can cause fatigue or cramps, your body will waste energy on digesting instead of running.
  • During the run
    We need to speed glycogen to our working muscles. The easiest way is using energy gels or other similar alternatives.
  • After the run
    The foods to eat after running recommended by HealthLine:
    1. For long runs and marathons: Choose high-carb, high-protein meals after your marathon or long-distance run to aid muscle recovery and replenish your energy stores.
    2. For building muscle: Seek high-quality protein sources like protein shakes or chicken and veggies to promote muscle repair and growth after running.
    3. For weight loss: Opt for low-calorie, nutrient-rich foods after your run to aid your weight loss goals. These include hummus, a veggie omelet, and beet or watermelon salad.

8. Don’t Plan Your Training and Don’t Plan Your Run

8.1. Training Plan:

For achieving your goals and running faster, it is essential to have a training plan.
Runners without a training plan may get injured and will not reach their real potential. Because, without planning, it is difficult to know whether you are overtraining or training too little. So, getting the right balance and consistent training to achieve your goals requires good planning.

In general, a good plan is your schedule of weekly runs, strength sessions, and recovery routines. Its purpose is to give you a perspective from above of how you are training.
Additionally, a good running training plan will give you focus, motivation, and a definite goal.

8.2 Planning Your Run:

  • Goal pace – You should create an effective and flexible plan. So, you should have an idea of what your goal pace will be during the different sections of the run.
    For example, in a half-marathon, start out at a pace that is two or three minutes slower than your goal pace. Then, work your way up to your goal pace during the middle part of the run and increase the pace towards the end of the run.
  • A proper warm-up is essential before any run as it helps to raise your heart rate and get you ready for the run.
  • During a race, you need to manage your energy. This means, at the start of your race, make sure your first few miles are used to gradually warm up to your goal pace. 

How To Run Faster Video

The following video shows the above 8 common mistakes that prevent you from running faster.

8 Common Mistakes That Prevent You From Running Faster (05:00)

How To Run Faster Frequently Asked Questions

What is the fastest way to recover from over-training?

1) Sleeping more as interrupted sleep is a side effect of overtraining. 
2) Add more rest days between the training sessions.
3) Eating more protein since not getting enough protein can cause weakness and tiredness.

Can you have a run and strength training on the same day?

A research study shows that training twice a day or without a recovery period between sessions is not optimal for neuromuscular and aerobic improvements. Ideally, if you want to get stronger, you should separate your running training and strength workouts by more than six hours.

Does speed work make you run faster?

During speed interval training, you maximally activate your slow-twitch muscles and intermediate muscle fibers, which increases your aerobic capacity. Your aerobic capacity is essential to running any distance, whether it’s a mile or a marathon. So you improve your body’s ability to quickly transport oxygen to the muscles for energy, thus making you a faster runner.

Does drinking coffee make you run faster?

Having a small amount of caffeine 30 to 60 minutes before you run can give you the little boost you need to help you get out the door. Aside from helping you wake up, science shows that caffeine may have a positive impact on running speed and endurance.


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What Is VO2 Max And How Understanding It Can Help You Run Faster

Improve VO2 Max to Run Faster

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:

Testing VO2Max in Ergospirometry Laboratory

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:

Running Index | Find out your running VO2max | Polar Smart Coaching | Video by Polar (02:29)

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.

Garmin watch and Garmin Connect app shows VO2 Max rating.

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
How To Improve Your Running Vo2 Max | Triathlon Training Explained | Video by Global Triathlon Network (07:09)

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.

Running with Incline on Studio Series Advanced Training Treadmill

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 1Do 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.

These are just examples of types of training to improve your VO2 max. So, as improving your VO2 max also enhances your ability to lower your running times, consider incorporating these workouts into your training schedule.

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

How long can you run at VO2 max?

A moderately fit person can sustain a VO2 max pace for roughly 6 to 8 minutes. So, one way to determine your max VO2 pace is to warm up, then run for 8 minutes at the maximum intensity level you can sustain for 8 minutes.

Does losing weight increase VO2 max?

Yes, losing weight increases VO2 Max as this measure is expressed as the amount of oxygen processed per min per kilogram body weight (O2 per min/kg). So, if you lose weight the denominator decreases, and the value increases.
But, losing weight will only work if there is weight to be lost, otherwise, it will just hurt you.

How long does it take to increase VO2 max?

If you’re out of shape to moderately fit, you may see VO2 Max improvement in as little as 4 to 6 weeks, and if you are very fit, it could take as long as four to six months.

How often should you do VO2 max training?

Studies have shown that a high VO2max can be maintained on as little as two or three workouts per week if the intensity of training is kept high. However, if the training intensity wanes, VO2max tends to decline as well.


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)

 Age (years)
Rating18-2526-3536-4546-5556-6565+
Excellent> 56> 52> 45> 40> 37> 32
Good47-5645-5238-4534-4032-3728-32
Above average42-4639-4434-3731-3328-3125-27
Average38-4135-3831-3328-3025-2722-24
Below average33-3731-3427-3025-2722-2419-21
Poor28-3226-3022-2620-2418-2117-18
Very poor< 28< 26< 22< 20< 18< 17

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

 Age (years)
Rating18-2526-3536-4546-5556-6565+
Excellent> 60> 56> 51> 45> 41> 37
Good52-6049-5643-5139-4536-4133-37
Above average47-5143-4839-4236-3832-3529-32
Average42-4640-4235-3832-3530-3126-28
Below average37-4135-3931-3429-3126-2922-25
Poor30-3630-3426-3025-2822-2520-21
Very poor< 30< 30< 26< 25< 22< 20

➤ 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/

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Great 12 Tips for Running on a Treadmill

Great 12 Tips for Running on a Treadmill

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
Sunny Health & Fitness SF-T4400 Treadmill Features
  • 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.

Ruuning with Incline on Studio Series Advanced Training Treadmill

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:

The Hill Climber – Treadmill Workouts – Runner’s World | Video credits to 3V (01:32)

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.

Man running on a treadmill with correct posture and without leaning forward

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.

Improve Your Running Cadence with Studio Series Advanced Training Treadmill

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.

Listening to music while running on a treadmill

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).

Water bottle in a treadmill's bottle holder

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.
Cool down after running
Cool down after running

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:

What speed should a beginner run on a treadmill?

The following is a general guideline on treadmill speeds:
1) For most people 2 to 4 mph will be a walking speed
2) 4 to 5 mph will be a very fast walk or jog
3) Anything over 5 mph will be jogging or running.

Should you wear running shoes on a treadmill?

Yes, you need running shoes when running on a treadmill. The cushioning of the treadmill itself is not enough. So, although the surface of a treadmill is different from the outside you still need proper running shoes. Whatever speed you go or on an incline, you’re better off with running shoes on a treadmill. 

Can the treadmill burn belly fat?

Running on a treadmill is one of the most effective ways to lose belly fat. Not only does the activity burn calories for overall fat loss, but it also directly affects the visceral fat that lies under your stomach muscles. 

Is holding onto the treadmill wrong?

Holding on to the treadmill cheats the lower back out of doing work, weakening the all-important core muscles. Tall people who hold on are even more at risk for leaning forward and exercising with a slumped posture.

Is it OK to do the treadmill every day?

Exercising on a treadmill is a fantastic way to get fit and lose weight. The CDC already recommends exercising 2 and a half hours every week, which is 30 minutes per day, 5 days a week. So, it’s great if you have time to exercise 7 days a week. However, remember not to over-train as this may lead to injuries.

Is training on a treadmill OK for a marathon?

There’s no reason to have to depart from a regular training plan just because you are training indoors on a treadmill. A good marathon schedule should include a balanced mix of long runs, recovery runs, speed work, and hills. All of which can be completed on a treadmill.

How to start running on a treadmill?

1) Start with five minutes of walking to warm up, then alternate running and walking for one minute at a time for 15 minutes.
2) Finish with a cool-down walking for five minutes.
3) Each week you can increase the time spent walking by one minute per interval until you are up to running for a full 20 minutes.


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Running With a Cold: Is It Better to Exercise or Take a Break?

To Run or Not to Run when you feel sick?

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.

The most important rule to remember is: better safe than sorry.
Your performance won’t suffer from missing a day or even three days of training. On the contrary, listening to your body and allowing it the rest it needs can lead to better long-term results. Be smart, be patient, and your body will thank you.


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.


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.

Running with a cold - 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,

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.

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.

Illustration of a not-to-do sign with the text 'Don’t run when having the flu!
Avoid running with the flu!

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.

Remember, it typically takes at least 10 days to lose physical fitness, so missing a few days of training won’t have a significant impact.

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.

Setting realistic goals during your recovery period can help you manage your expectations and reduce anxiety.

➤ 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.


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.

A runner taking a moment to listen to their body, assessing whether to continue or stop running due to cold symptoms. The image emphasizes the importance of paying attention to physical cues when deciding whether to exercise while feeling unwell.
When deciding whether to run while feeling sick, you should also listen to your body and use common sense.

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.
Illustration of immune response levels comparing a normal state, being sick without exercise, and being sick with exercise. Highlights the potential decrease in immune response when exercising while ill.
Immune Response Levels During Illness: Normal, Sick, and Sick with Exercise

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.

In conclusion, when you’re sick, running can further weaken your immune system, prolonging recovery. Prioritize rest and allow your body time to heal, especially if you have symptoms like chest congestion or fever.

Will running with a cold make it worse?

Running at a moderate pace is unlikely to worsen your illness or symptoms, but it won’t necessarily shorten the duration. One benefit of light exercise, like easy running, is that it can help break up congestion, especially if you’re well-hydrated. However, dehydration can exacerbate congestion, so drinking plenty of fluids is essential.

Is it bad to run when you have a sore throat?

According to the ‘neck check rule‘, if your symptoms are above the neck—such as a sore throat, runny or stuffy nose, or sneezing—it’s generally safe to go for a short, easy run. This can sometimes help, as physical activity may release epinephrine, a natural decongestant. However, pay attention to your body and stop running if you experience symptoms like dizziness, nausea, or excessive sweating.

Should I run with a chesty cough?

A chesty cough is below the neck, so following the ‘neck check rule’, you should avoid running, especially if accompanied by a fever or other symptoms like chest congestion or a productive cough. It’s best to rest until these symptoms resolve.

How long after exposure to the flu do symptoms appear?

Flu symptoms, including muscle aches, fever, and weakness, typically appear about two days after exposure to the virus, though they can range from 1 to 4 days. Some individuals may carry the flu virus without showing symptoms. Regardless, if you experience flu symptoms, do not run! It’s crucial to rest and recover fully before resuming physical activity.

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Running in Cold Weather – 10 Essential Tips for Runners Who Brave the Cold

Tips for Running in Cold Weather - What to wear? How much to drink? And how to avoid the dangers of running in the rain and cold weather:


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.


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!


Keep in mind that the goal is to find a balance between staying warm and preventing overheating.

Layering for a Run - What to wear when running in cold weather as temperature decreases.
Layering for a Run – What to wear when running in cold weather as temperature decreases.
Image credit: Spark People

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

Running in Cold Weather: As a rule of thumb, dress as if it is 10-15 degrees (Fahrenheit) warmer than it is.
Photo by Andre Morgan from Pexels

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.

By incorporating these effective warm-up techniques, you’ll be better prepared to tackle cold-weather runs with enhanced comfort, performance, and safety.

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 and reduce 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 Ice Cleats 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.

By equipping yourself with the right winter-ready footwear and optional traction devices, you’ll be prepared to tackle winter running safely and efficiently, no matter the weather.


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.

By prioritizing hydration and being mindful of your body’s needs, you can avoid dehydration and enhance your performance, no matter how cold it gets outside.

A man is sitting on a mountain, holding a 24 oz Polar Bottle Insulated Water Bottle (Blue Fade). This bottle is 100% BPA-free and suitable for running, cycling, and sports.
Polar Insulated Water Bottle – Useful also when running in cold weather

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!

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!

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.

By embracing a slower pace during cold weather runs, you’ll not only reduce injury risks but also enhance your fitness over time, setting a solid foundation for faster, stronger runs when conditions improve.

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

peaked cap or beanie - running in winter

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!

By choosing appropriate headgear for different weather conditions, you can focus on your run without being distracted by discomfort or temperature fluctuations.

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.

By prioritizing these steps post-run, you’ll enhance your recovery process, stay healthy, and be ready for your next winter run!

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Drinking a hot beverage to increase body heat after running in cold weather
Drinking a hot beverage to increase body heat after running in cold weather

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.
Neck Check Rule for Running with a cold

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.


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.


How to Run in the Rain?

1. Adjust Your Stride: To prevent slipping, shorten your stride and reduce your pace, especially when navigating downhill or wet surfaces.
2. Focus on Terrain: Look ahead and avoid slippery areas whenever possible. If unavoidable, walk carefully rather than run.
3. Dress Smart: Avoid cotton clothing, which absorbs water and becomes heavy. Opt for moisture-wicking running socks, ideally with merino wool, for warmth and temperature regulation.
4. Protect Your Face: A baseball cap shields your face and improves visibility in the rain.
5. Choose Appropriate Footwear: Use waterproof or lightweight running shoes to prevent them from becoming heavy when wet.




How to Run in the Snow?

1. Adjust Technique: Lift your knees higher and take quicker steps as snow depth increases.
2. Adopt Trail Running Habits: Treat snow-covered routes like trail runs. Run cautiously, adjust your pace to the terrain, and scan 15–50 feet ahead for obstacles.
3. Prioritize Fresh Snow: Fresh snow provides a better grip compared to ice or packed snow.
4. Stay in Familiar Areas: Stick to routes you know well to reduce risks.
4. Run with Light: A wearable running flashlight can help detect icy patches and obstacles in low-light conditions.
5. WarmUp and Cool-Down: Perform extended warm-up and cool-down routines to prepare your body for the cold.
6. Wear the Right Gear: Use warm, waterproof socks and shoes with traction cleats for extra grip.


How to Dry Shoes After Running in the Rain?

1. Clean Your Shoes: Wipe off dirt and mud using a damp towel. Rinse the sole under running water and scrub away stubborn dirt with a toothbrush.
2. Stuff Them with Newspaper: Roll newspaper into balls and stuff them inside your shoes to absorb moisture.
3. Dry in Ventilated Space: Place your shoes in a well-ventilated area for 1–2 days. Replace the newspaper every few hours to speed up the drying process.


How Cold is Too Cold to Run?

1. Listen to Your Body: Cold tolerance varies among individuals, so use your judgment and be mindful of your limits.
2. Assess Clothing Mobility: If you’re bundled in so many layers that you can’t move naturally, it’s too cold to run.
3. General Guidelines: For most healthy runners, running is safe down to about -5°F (-20°C) with light wind. However, the limit runs to 30 minutes in extreme cold.
4. Avoid Risks: Do not run on icy surfaces or during thunderstorms and extreme weather.
5. Watch for Hypothermia Symptoms: If you feel unusually cold, disoriented, or start shivering uncontrollably, stop running and seek warmth immediately.