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

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

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

1. So, What is VO2 Max?

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

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

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

VO2 Max Measurement

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

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

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

2. Why Measuring VO2 Max is Important?

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

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

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

3. What Affects Your VO2 Max Level?

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

Here are the Main 6 Factors Affecting VO2 Max:

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

4. How Can I Estimate My Own VO2 Max?

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

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

Calculating VO2 Max

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

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

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

Watches that measure VO2 Max during exercise

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

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

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

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

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

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5. VO2 Max and Running Performance

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

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

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

How does VO2max help to run faster?

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

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

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

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

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

6. How to Improve Your VO2Max

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

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

6.1. Aerobic VO2 Max Workouts

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

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

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

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

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

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

6.1.1. Workout 1: On the Road / Track

30 / 30 and 60 / 60 Seconds Session

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

6.1.2. Workout 2 – Hill or Treadmill Intervals

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

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

Comments:

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

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

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

Example 1 – Do 20 minutes interval workout:

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

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

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

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

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

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

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

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7. VO2 Max Frequently Asked Questions

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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)
Rating	18-25	26-35	36-45	46-55	56-65	65+
Excellent	> 56	> 52	> 45	> 40	> 37	> 32
Good	47-56	45-52	38-45	34-40	32-37	28-32
Above average	42-46	39-44	34-37	31-33	28-31	25-27
Average	38-41	35-38	31-33	28-30	25-27	22-24
Below average	33-37	31-34	27-30	25-27	22-24	19-21
Poor	28-32	26-30	22-26	20-24	18-21	17-18
Very poor	< 28	< 26	< 22	< 20	< 18	< 17

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

	Age (years)
Rating	18-25	26-35	36-45	46-55	56-65	65+
Excellent	> 60	> 56	> 51	> 45	> 41	> 37
Good	52-60	49-56	43-51	39-45	36-41	33-37
Above average	47-51	43-48	39-42	36-38	32-35	29-32
Average	42-46	40-42	35-38	32-35	30-31	26-28
Below average	37-41	35-39	31-34	29-31	26-29	22-25
Poor	30-36	30-34	26-30	25-28	22-25	20-21
Very poor	< 30	< 30	< 26	< 25	< 22	< 20

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➤ 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.

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➤ References

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

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

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

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

1. Get Familiar with Your Treadmill and Its Features

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

Many treadmills have the following features:

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

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

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

2. Start With a Proper Warm-Up

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

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

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

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

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

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

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

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

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

More safety tips for running on a treadmill:

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

4. Use a Slight Incline (if possible)

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

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

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

Uphill Interval Training

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

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

Don’t Make the Incline Too Steep

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

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

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

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

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

5. No Need to Hold the Handrails While Running

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

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

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

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

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

6. Maintain a Correct Posture Without Leaning Forward

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

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

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

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

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

Treadmill Running Form

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

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

Avoid Looking Down While Running

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

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

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

7. Maintain Your Normal Stride Length

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

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

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

8. Improve Your Running Cadence with a Treadmill

What is Running Cadence?

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

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

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

Finding Your Current and Optimal Running Cadence

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

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

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

How to Improve Cadence with a Treadmill?

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

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

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

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

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

9. Listen to Music or Podcasts

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

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

Not a fan of music? Then turn to podcasts.

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

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

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

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

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

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

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

12. Proper Cool Down At The End of Your Workout

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

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

A proper cool-down after running includes two parts:

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

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

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Tips for Running on a Treadmill – Frequently Asked Questions:

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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.

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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.

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1. Can I run when I have a cold?

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

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

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

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

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

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

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

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

3. Running with the Flu or a Severe Cold

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

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

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

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

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

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

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

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

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Common Mistakes to Avoid:

➤ 1. Don’t Overcompensate for Missed Training

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

➤ 2. Practice Patience

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

➤ 3. Stop if You Feel Unwell During a Run

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

➤ 4. Returning to Group Training

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

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4. Listen to Your Body

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

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

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5. The Immune Response

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

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

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

Running With a Cold: Frequently Asked Questions

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Running in cold weather presents unique challenges that go beyond discomfort. Cold air, slippery surfaces, and reduced muscle elasticity can increase the risk of injury, hypothermia, and performance decline if you are not properly prepared.

Whether you are training for a race or maintaining your fitness through winter, understanding how cold conditions affect your body is essential. Runners face specific risks in winter, including icy footing, increased muscle stiffness, hidden dehydration, and prolonged exposure to low temperatures that can compromise safety and recovery.

Simply adding extra layers is not enough. Running safely and effectively in cold weather requires smart preparation, proper clothing choices, and small but important adjustments to pacing, warm-up routines, and hydration.

In this guide, you will find 10 essential tips for running in cold weather that will help you stay safe, reduce injury risk, and continue training confidently throughout the winter months.

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

Dressing appropriately for cold weather runs is essential, but it is just as important not to overdo it. Overdressing can lead to excessive warmth, discomfort, and reduced performance. Finding the right balance in your outfit is key to staying comfortable and effective during winter runs. Choosing the right winter running gear helps you manage temperature, moisture, and protection from wind and rain.

A simple layering system works best for most cold-weather runs.

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Base Layer

Start with a moisture-wicking base layer that sits directly against your skin. Materials such as polyester, merino wool, or technical blends help move sweat away from the body, reducing the risk of chilling. Avoid cotton, which traps moisture and can quickly make you feel colder.

Mid Layer

Add an insulating mid-layer, such as a long-sleeve running top or lightweight thermal shirt. This layer helps retain body heat without restricting movement and can be adjusted or removed if your body temperature rises during the run.

Outer Layer

In windy, rainy, or snowy conditions, finish with a thin, breathable outer layer. A wind-resistant or waterproof jacket with ventilation features helps block the elements while preventing heat and moisture buildup.

Cold-Weather Accessories

Accessories play a critical role in cold conditions, especially when temperatures drop below freezing.

• Gloves: Hands are highly susceptible to cold. Insulated, moisture-wicking gloves help protect against numbness and frostbite.
• Socks: Choose moisture-wicking socks made from wool or synthetic materials to keep feet dry and insulated.
• Hat: A lightweight thermal hat or beanie helps reduce heat loss and protects the ears.
• Neck gaiter or buff: On very cold or windy days, a gaiter can be pulled over the mouth and nose to help warm the air before it reaches the lungs

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🌡️ Temperature Guide: What to Wear When Running in Cold Weather

Clothing needs vary based on temperature and conditions. Use the ranges below as a general guide and adjust based on wind, humidity, and personal tolerance.

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

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

A proper warm-up is essential for any run, but it becomes especially important when running in cold weather. Low temperatures reduce muscle elasticity and joint mobility, increasing the risk of strains and stiffness if you start too fast. Taking extra time to warm up helps prepare your muscles, joints, and cardiovascular system for the demands of running and lowering your risk of running injuries.

ℹ️ Whenever possible, begin your warm-up indoors. A warmer environment allows your body to transition gradually from rest to movement, making the first minutes of your run safer and more efficient once you step outside.

Phase 1: Dynamic Movements to Prepare the Body

The first phase of a cold-weather warm-up should focus on controlled dynamic movements that gradually increase blood flow and joint mobility. These movements help wake up cold muscles and prepare them for more demanding activity.

Unlike static stretching, which can place stress on stiff tissues, dynamic movements guide your joints through a natural range of motion while gently increasing muscle temperature.

Examples include:

• Leg swings, forward and sideways, to loosen hips and hamstrings
• Arm circles, to activate the shoulders and upper body
• Torso twists to improve spinal mobility and engage the core

These movements should feel smooth and progressive, never forced.

Phase 2: Light Technique Drills

Once your body is moving more freely, light technique drills can further activate running-specific muscles and reinforce good mechanics. Exercises such as high knees, butt kicks, or skipping help bridge the gap between general movement and running itself, especially in cold conditions.

Phase 3: Transition Outdoors With an Easy Warm-Up Jog

When you begin running outside, start at a relaxed, conversational pace. The first 1 to 2 miles should feel intentionally easy, allowing your body to fully adapt to the cold air and surface conditions before increasing intensity. Gradual progression reduces early-run stiffness and lowers injury risk.

📌 Putting It All Together

An effective cold-weather warm-up combines indoor movement, light drills, and an easy outdoor transition.
Treating the warm-up as a sequence rather than a single action helps you start each run prepared, comfortable, and ready to train safely in cold conditions.

3. Winter-Ready Running Shoes

Choosing the right running shoes is especially important when running in cold weather. Winter conditions introduce additional challenges such as wet surfaces, ice, snow, and reduced ground feel, all of which can affect stability, comfort, and injury risk. While no single shoe is perfect for every condition, footwear designed with winter running in mind can significantly improve safety and confidence.

Key Features to Look For in Winter Running Shoes

When selecting shoes for cold and wintery conditions, focus on the following characteristics:

1. Water Resistance: Many winter running shoes use water-resistant uppers to help keep feet dry in rain, slush, or light snow. While no shoe is fully waterproof, pairing a water-resistant upper with moisture-wicking socks is usually sufficient for most winter runs.
2. Traction and Stability: Enhanced outsole patterns and grippier rubber compounds improve traction on wet, icy, or compacted snowy surfaces, reducing the risk of slipping.
3. Insulation: Some models include light thermal linings to help retain warmth without sacrificing breathability or adding unnecessary bulk.
4. Weight and responsiveness: Shoes should remain relatively lightweight, even when damp, to avoid feeling sluggish or heavy during longer runs.

Improving Grip on Ice and Snow

For runners who frequently encounter ice or packed snow, additional traction devices can provide an extra margin of safety. Traction aids such as Yaktrax or similar running cleats fit over standard running shoes and use coils or spikes to improve grip on slippery surfaces. These tools can be especially helpful for maintaining training consistency during harsh winter conditions, though they should be used only when surfaces truly require them.

Managing Wet and Snowy Terrain

To reduce discomfort from wet feet, look for shoes made with quick-drying materials and consider using waterproof gaiters in snowy conditions. Gaiters help prevent snow, slush, and debris from entering the shoe, keeping feet drier and warmer during longer or off-road runs.

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4. Staying Hydrated: A Crucial Part of Cold-Weather Running

Hydration matters just as much in cold weather as it does in the heat, even though lower temperatures often reduce your sense of thirst. Cold, dry air can still lead to fluid loss through breathing and sweat, making dehydration easy to overlook. Staying properly hydrated before, during, and after your run helps support performance, temperature regulation, and recovery.

Hydration Before and After Your Run

Start your run already hydrated by drinking water beforehand, without overdoing it. After your run, focus on replenishing lost fluids. Water is usually sufficient, but warm options like herbal tea or clear soups can be especially comforting and effective after exposure to cold conditions.

Be Mindful of Dehydrating Drinks

Avoid alcohol and other dehydrating beverages, particularly before running. Alcohol can worsen dehydration and, in cold environments, may interfere with your body’s ability to regulate temperature, increasing the risk of cold-related stress.

Hydration During Cold-Weather Runs

For medium to long runs, plan to drink during your workout. Handheld bottles, hydration vests, or running backpacks make it easier to sip fluids at regular intervals. In freezing temperatures, insulated bottles or sleeves can help prevent liquids from freezing, ensuring your hydration plan remains effective.

How Much Should You Drink?

Hydration needs vary based on pace, duration, sweat rate, and weather conditions. As a general reference, many runners aim for around 5–6 ounces of fluid every 20 minutes during longer runs. However, listening to your thirst signals and adjusting intake accordingly is often a practical and effective approach, especially in cold weather.

Don’t Forget Electrolytes

While water is essential, electrolytes also play an important role during longer or more demanding runs. Replacing sodium and other electrolytes helps maintain fluid balance and reduces the risk of overhydration-related issues. For extended cold-weather runs, electrolyte drinks or supplements can be beneficial, even if you don’t feel like you’re sweating much.

5. Light Up Your Run: Stay Visible and Safe in Low-Light Conditions

Shorter days and overcast winter weather often mean running in low-light conditions, making visibility a key safety factor. Using reflective gear helps ensure you’re seen by drivers, cyclists, and other runners, significantly reducing the risk of accidents during early morning or evening runs.

Essential Reflective Gear for Winter Running

Reflective Running Vest
A lightweight, high-visibility vest is one of the most effective ways to improve visibility. It provides broad reflective coverage without restricting movement or adding bulk.

Reflective Bands
Worn on the arms, wrists, or ankles, reflective bands create 360-degree visibility. Movement-based reflection helps others recognize you as a runner, not just a stationary object.

LED Safety Lights
Small, clip-on LED lights add active illumination and are especially useful in poorly lit areas. They can be attached to clothing, shoes, or a hydration pack to increase visibility from a distance.

Reflective Running Apparel
Many winter running jackets, tights, and shoes include built-in reflective elements. These offer added safety without requiring extra accessories.

Tips for Maximizing Visibility

Use more than one type of reflective or illuminated gear to remain visible from all angles and in changing light conditions.

Choose bright or fluorescent colors for daytime runs, particularly when skies are overcast or the sun is low.

Regularly inspect your gear to ensure reflective elements remain effective and haven’t faded due to wear or washing.

6. Prioritizing Safety: Embrace a Slower Pace

Winter running is less about chasing speed and more about staying safe while maintaining consistency. Cold temperatures, wind, rain, and icy surfaces all increase injury risk, and slowing your pace is one of the simplest ways to reduce it without sacrificing long-term fitness.

Why Running Slower in Cold Weather Matters

Cold muscles are naturally stiffer and take longer to reach optimal elasticity, which makes them more vulnerable to strains and pulls. Running at a controlled, conversational pace allows your body to adapt gradually to winter conditions and uneven terrain.

Slowing down will not set your training back. Research and coaching practice consistently show that easy-paced runs help build aerobic capacity, improve running economy, and support recovery. These runs form the foundation that allows you to train harder and faster when conditions improve.

How to Run Safely in Winter Conditions

1. Start conservatively: Ease into your run and allow extra time for your muscles to warm up before increasing pace.
2. Watch your footing: Pay close attention to shaded areas where ice can linger longer, even when roads appear clear.
3. Choose safer routes: Opt for well-lit, frequently maintained paths that are less exposed to wind or traffic.
4. Stay adaptable: If conditions worsen due to snow, freezing rain, or strong gusts, slow down, shorten the run, or turn back. Sticking rigidly to a planned pace is never worth the risk of injury.

💡Safety Reminder

Winter surfaces can change quickly. A route that feels safe early in your run may become slippery or unstable later. Prioritize balance, awareness, and control over pace or distance goals.

7. Caps and Beanies for Cold Weather Runs

When to Wear a Cap in Cold or Rainy Weather

A lightweight running cap with a brim is especially useful on rainy or snowy days. The brim helps keep precipitation out of your eyes, improving visibility and allowing you to stay focused on footing and surroundings. Caps are also useful in mild cold, offering light protection without trapping too much heat.

When a Beanie Makes More Sense

In colder, windier, or dry conditions, a thin running beanie provides better insulation. While the idea that most body heat escapes through the head is a myth, exposed skin does contribute to heat loss. Covering your head helps retain warmth and protects sensitive areas such as the ears, which are especially vulnerable in cold wind.

Look for breathable, moisture-wicking materials that provide warmth without overheating. Avoid thick, non-breathable fabrics that can trap sweat and lead to chills later in the run.

Adjust for Comfort as You Run

Cold-weather conditions can change quickly, and so can your body temperature. If you begin to feel too warm, remove your beanie or switch to a cap during the run.
📌 Staying adaptable helps maintain comfort and prevents overheating.

8. Post-Run Recovery: Warm Up and Stabilize Your Body

Cold-weather runs place extra stress on your body, making proper post-run recovery essential. The goal after a winter run is to restore body temperature, support muscle recovery, and prevent excessive heat loss once you stop moving.

Change Into Dry Clothes Quickly

Sweat-soaked clothing cools rapidly in cold air and can cause your core temperature to drop soon after finishing your run. Change into warm, dry layers as soon as possible, ideally before stretching or cooling down, to stay comfortable and reduce the risk of post-run chilling.

Rehydrate with Warm Fluids

Drinking a warm beverage such as tea, coffee, or broth helps replace lost fluids while gently raising your core temperature. Warm drinks can also promote relaxation, making the transition from exercise to recovery smoother in cold conditions.

Use Heat to Support Muscle Recovery

A warm shower or bath can help relax tired muscles, improve circulation, and stabilize body temperature after exposure to the cold. This is especially beneficial after longer or higher-intensity winter runs, when muscle stiffness tends to be greater.

9. Navigating Extreme Conditions: Stay Safe and Train Smart

Extreme winter conditions such as freezing temperatures, strong winds, or heavy snowfall require extra caution. While consistency matters, safety should always take priority. Knowing when to adjust your training helps protect your health and keeps your progress sustainable.

Understand the Risks of Extreme Cold

Hypothermia: Prolonged exposure to severe cold can cause a dangerous drop in core body temperature, leading to intense shivering, confusion, poor coordination, and in severe cases, loss of consciousness.

Frostbite: Wind and moisture accelerate heat loss from exposed skin, increasing the risk of frostbite on fingers, toes, ears, and the face.

Adapt Your Training When Conditions Worsen

On particularly harsh days, moving your workout indoors is often the smartest option. Running on a treadmill or using gym-based cardio machines allows you to maintain aerobic fitness in a controlled, safe environment.

You can also rotate in alternative workouts such as strength training, yoga, mobility sessions, or low-impact cardio. These activities help preserve fitness, improve resilience, and reduce injury risk when outdoor running is unsafe.

Prepare Before Every Winter Run

• Check the forecast: Review temperature, wind chill, and precipitation before heading out. Extreme conditions are a clear signal to modify or postpone your run.
• Dress for protection: Layer appropriately, cover exposed skin, and use wind-resistant outer layers to limit heat loss.

Running When You’re Sick: Know When to Rest

If you’re unsure whether it’s safe to train, understanding the basics of running when you feel sick can help you make a smarter decision. Use the commonly accepted “neck check” as a general guideline:

• Above-the-neck symptoms (such as mild congestion or a light sore throat): Easy, short runs may be acceptable if energy levels are normal.
• Below-the-neck symptoms (such as chest congestion, body aches, or fatigue): Rest is the safer choice.

If you have flu-like symptoms including fever, chills, or pronounced fatigue, avoid running altogether. Exercise in these conditions can stress your immune system and delay recovery. When unsure, consult a healthcare professional.

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Listen to Your Body and Adjust

Winter running is about making smart, flexible decisions. Learning how to listen to your body helps you prioritize safety, adjust your plans, and choose indoor alternatives when needed, so you stay healthy, consistent, and ready to train hard when conditions improve.

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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.

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

Running in cold weather does not have to be a solo challenge. Training with friends or a group can make winter runs safer, more motivating, and far more enjoyable, especially when conditions are tough.

Safety in Numbers

Cold, wet, or slippery conditions increase the risk of falls and fatigue. Running with others provides an extra layer of safety, whether that means help in case of injury, navigating changing weather, or simply having someone notice if something feels off. Group awareness adds reassurance when conditions are less predictable.

Motivation and Accountability

It is much easier to step outside when you know others are expecting you. Group runs create accountability and shared commitment, making it less tempting to skip a workout on cold or gloomy days. This consistency can be especially valuable during winter, when motivation often dips.

Shared Enjoyment and Connection

Running with others turns challenging conditions into a shared experience. Conversation, encouragement, and collective determination help pass the miles more quickly and make winter training feel less like a chore and more like a social activity.

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➤ Running in Cold Weather: Frequently Asked Questions

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

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

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

1. Your body’s Reaction to Carb Depletion

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

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

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

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

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

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

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

2. What is Keto Rash?

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

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

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

Symptoms of Keto Rash

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

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

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

Stages of Keto Rash

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

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

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

3. What Causes Keto Rash?

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

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

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

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

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

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

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

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

4. How to Cure the Keto Rash?

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

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

Give it Time

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

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

Non-Dietary Methods

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

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

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

Eat Sufficient Nutrients

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

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

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

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

Eliminate Inflammatory Foods

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

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

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

Use Anti-Inflammatory Supplementation if Needed

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

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

Reintroduce Carbohydrates into Your Diet

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

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

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

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

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

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

Cyclical Ketogenic Diet

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

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

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

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

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

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

Practice Skin Care

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

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

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

Use Medication if Necessary

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

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

5. Prevention and Care

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

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

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

Keto Rash Frequently Asked Questions

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Scientific Citations

1.	Desimone ME, Weinstock RS. Non-Diabetic Hypoglycemia. [Updated 2017 Sep 23]. In: De Groot LJ, Chrousos G, Dungan K, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK355894/
2.	Maco MW, Lee E, Wu Y, Lee R. Treatment of Prurigo Pigmentosa with Diet Modification: A Medical Case Study. Hawaii J Med Public Health. 2018;77(5):114-117.
3.	Michaels JD, Hoss E, Dicaudo DJ, Price H. Prurigo pigmentosa after a strict ketogenic diet. Pediatr Dermatol. 2015;32(2):248-51.
4.	Almaani N, Al-tarawneh AH, Msallam H. Prurigo Pigmentosa: A Clinicopathological Report of Three Middle Eastern Patients. Case Rep Dermatol Med. 2018;2018:9406797.
5.	Oh YJ, Lee MH. Prurigo pigmentosa: a clinicopathologic study of 16 cases. J Eur Acad Dermatol Venereol. 2012;26(9):1149-53.
6.	Onaygil E, Songur A, Kutlubay Z, Demirkesen C. Early Stage Prurigo Pigmentosa : A Case Report. Turk Patoloji Derg. 2018;34(2):182-185.
7.	Basavaraj KH, Seemanthini C, Rashmi R. Diet in dermatology: present perspectives. Indian J Dermatol. 2010;55(3):205-10.
8.	Galli SJ, Tsai M, Piliponsky AM. The development of allergic inflammation. Nature. 2008;454(7203):445-54.
9.	Schlichte MJ, Vandersall A, Katta R. Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis. Dermatol Pract Concept. 2016;6(3):23-9.
10.	Lee SJ, Bai SK, Lee KS, et al. Astaxanthin inhibits nitric oxide production and inflammatory gene expression by suppressing I(kappa)B kinase-dependent NF-kappaB activation. Mol Cells. 2003;16(1):97-105.
11.	Ohgami K, Shiratori K, Kotake S, et al. Effects of astaxanthin on lipopolysaccharide-induced inflammation in vitro and in vivo. Invest Ophthalmol Vis Sci. 2003;44(6):2694-701.
12.	Nakano M, Onodera A, Saito E, et al. Effect of astaxanthin in combination with alpha-tocopherol or ascorbic acid against oxidative damage in diabetic ODS rats. J Nutr Sci Vitaminol. 2008;54(4):329-34.
13.	Outlaw JJ, Wilborn CD, Smith-ryan AE, et al. Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals. Springerplus. 2014;3:369.

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“Collagen Powder: Benefits and Uses” article was originally published on HVMN
Authored by Ryan Rodal

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Peruse the aisles of any health food or supplement store and you’ll likely see collagen protein powder (or products containing collagen). Collagen has become a popular addition to any nutrition stack, something often lauded by health experts and gurus. It can be found in a number of different consumer products including creams, cosmetics, and most recently, protein powders.

Although the fever around the products appears to be new, collagen isn’t new at all.

In fact, collagen has been viewed as a fountain of youth across the world for centuries. Several decades ago, it became popular in America as an injectable filler used to make lips appear fuller while smoothing out wrinkles (collagen is used far less for this purpose now).

Recently, the use of collagen has expanded from cosmetic use to other cases due to an ever-growing amount of evidence that it can provide several different health benefits. In 2018 it was estimated that consumers spent over $122 million on collagen products, a 30% uptick in sales from the previous year.

1. Why is Collagen Important?

Collagen is the most abundant protein found in the human body. This is because collagen is connective tissue, meaning it is a key element in the structural components of many parts of your body including your skin, muscles, tendons, and ligaments.

It’s made up of essential amino acids including glycine, proline, hydroxyproline, and arginine. As a naturally-occurring protein, it can be found in just about every part of the body including muscles, skin, blood, bones, cartilage, and ligaments. It can even be found in places you might not expect such as blood vessels, corneas, and teeth. This is in stark contrast to protein consumed from outside sources such as whey protein supplements.

Although there are numerous types of collagen in the body, the main types are types I, II, III, and IV.

Let’s take a closer look at the different types of collagen and how they function within the body:

• Type I: Nearly 90% of the body’s collagen falls within the type I category. As the most abundant form of collagen in the human body, it comprises fibers that form the structural and mechanical makeup of bones, skin, tendons, cornea, blood vessel walls, and other important issues. It is considered a key structural part of several human tissues and is the predominant component of the interstitial membrane.
• Type II: This type of collagen makes up the majority of proteins found in cartilage, the connective tissue that forms joints. As you may be aware, the main role of cartilage is to cushion joints. You might benefit from collagen if you’ve got some creaky knees.
• Type III: This form of collagen is involved with various immune-related pathologies and helps support the interstitial matrix, which is a gel rich in salts, fluids, tissues, and other chemicals found in the extracellular matrix (the tissues surrounding your cells). It is also found in the connective tissues of the lungs, liver, kidneys, skin, and vascular system.
• Type IV: This type of collagen is found primarily in the skin and microvessels and is a major component of the basement membrane (a highly specialized extracellular matrix) which regulates cellular behavior. It is often co-assembled with type II collagen and both are related to joint health.

Collagen supplements typically contain Type I and III, just as long as you purchase from a reputable company that can provide you with a high-quality product from grass-fed and pasture-raised animals.

As we get older, the body stops making collagen naturally. Although this process isn’t well understood within the scientific community, it appears that the process is multifactorial and is influenced by age-related changes in fibroblast function and mechanical stimulation.

The decrease in the production of type I and III collagen fibers (the fibers associated with structure) begins in our 20s and continues to decrease with age. As we age, the thickness of skin-related collagen also declines as a result of increased production of degrading molecules in the extracellular matrix, which affects the assembly of collagen monomers.

Collagen type II fibers appear to lose their elasticity and strength with age due to increased production of proteolytic enzymes which degrade these collagen fibers. Although the mechanisms are not understood, it appears that collagen type IV fiber production increases with age, which might sound good, but it appears this may not be the case; we’ll discuss this later.

Collagen fibers type I and III play a crucial role in supporting our skin, giving it both the firmness and elasticity needed to move and function.

As collagen fiber production declines within the body, the structures of the skin begin to weaken, which in turn can thin out the skin and trigger excessive sagging and wrinkles. Sagging skin is a sign of the reduction in the quantity and quality of collagen fibers. Collagen fibers type II, and type IV to a lesser degree, are involved with mobility and the degradation of these fibers, and as we age, they can contribute to the joint pain we often associate with aging (think knee pain) and osteoarthritis.

As mentioned, it appears collagen fiber type IV increases with age. This isn’t a health benefit because these fibers are associated with microvessels—vessels that carry blood and oxygen around your body). Increased production of these fibers causes a thickening of microvessels.

High levels of type IV collagen fibers have been found in individuals suffering from hypertension, Parkinson’s disease, and Alzheimer’s disease. But don’t worry, this type of collagen isn’t found in collagen supplements.

Although father time is the main culprit of decreased collagen, there are other factors that can also diminish production, including:

• Poor dietary choices: diets high in sugar and refined carbs can deplete natural collagen levels
• Excessive sun exposure: ultraviolet radiation can inhibit the body’s natural ability to produce collagen
• Smoking: smoking decreases the synthesis rates of type I and III collagens

Why is it important to ensure our collagen levels stay within healthy ranges? Let’s dive into some of the benefits of collagen production.

2. Benefits of Collagen

As one of the major building blocks of bones, skin, muscles, tendons, and ligaments, collagen can provide a number of different health benefits.

You already know collagen is a vital protein for your body. You already know collagen production decreases with age. And you know we must ensure collagen levels remain normal with age. But do you know why all that is important?

Here are some of the most notable benefits of collagen:

Easing Joint Pain

Type II collagen makes up a substantial portion of our cartilage. As cartilage decreases with age, it’s common to experience stiff, achy joints. One way of combating this problem is by taking collagen supplements to help improve joint health.

In a 2009 study, a group of 52 participants underwent a type II collagen supplementation regimen over the course of 90 days with clinical assessments occurring every 30 days. The results showed a 40% decrease in arthritis symptoms. The patients also reported the severity of their symptoms decreased by 33% as well.

A secondary study conducted in 1993 used type II collagen supplementation, resulting in similar findings. 60 patients who were suffering from severe rheumatoid arthritis underwent a randomized, double-blind trial. They were given type II collagen produced from chickens (bovine is usually the main source of collagen today). Out of the group, four of the 60 patients reported complete remission from the disease. There was also a notable decrease in the number of swollen joints and tender joints in those receiving collagen supplementation.

There are other studies that have used collagen and/or gelatin supplements and have found that this leads to an increase in osteoarthritis, joint mechanics, and joint pain. Although the type of collagen fibers in the supplements wasn’t specified, since most supplements contain type I and type III fibers, it’s likely that these supplements contained fiber types I and III suggesting that these fiber types may also help with joint health.

The results of the studies show statistical evidence that collagen protein is a successful form of treatment for severe joint pain.

Better Skin

Perhaps one of the most notable benefits of collagen is its ability to promote better skin health. If collagen levels are maintained to adequate standards, you may expect glowing, youthful-appearing skin as a byproduct.

Since collagen is closely related to skin elasticity, it can help skin appear to look more youthful and vibrant.

As we age, our skin can lose elasticity—this is what causes wrinkles. That’s why it’s important to up your collagen intake with collagen supplements.

A double-blind study was conducted on 69 women between the ages of 35 – 55 years of age. The study aimed to discover if a collagen hydrolysate, made of collagen peptides, could help decrease aging. Participants received either 2.5g or 5.0g of collagen hydrolysate or a placebo over the course of eight weeks. Skin elasticity, skin moisture, transepidermal water loss, and skin roughness were all objectively measured prior to beginning the study, after four weeks, and after eight weeks. The results of the study showed skin elasticity in the collagen groups was statistically improved compared to the placebo group.

A secondary study looked at 114 women between the ages of 45 – 65 years old who received a bioactive collagen peptide or placebo for eight weeks. There was a statistically significant reduction of eye wrinkle volume in the collagen group.

Helps Build Muscle

Many people are aware of the skin benefits associated with collagen protein powder, but few are aware that collagen is a major component of muscle tissue.

Collagen contains an amino acid known as glycine, which is involved in the production of creatine. Creatine can help power you through workouts and aid in muscle recovery and strength building.

Collagen protein powder has been increasingly found on store shelves for good reason.

A 2015 study looked at 53 male subjects who completed a double-blind placebo-controlled study. They each underwent a 12-week resistance training program and either supplemented with collagen peptides or were given a placebo.

Following the training program, participants who were given the collagen increased fat-free mass and bone mass while simultaneously decreasing fat mass more than the placebo group. The scientists also reported no significant difference in protein intake between groups, suggesting that a difference in dietary consumption wasn’t the cause of the difference in body composition between groups. The data demonstrate that collagen supplementation, when implemented with a well-structured workout program, can result in improved overall body composition. It also suggests that collagen supplementation alone may aid in weight loss but future studies are needed to confirm this.

Better Digestive Health

Another function of collagen you may be unaware of—is its role in digestive
health.

Collagen can be found in the gut’s connective tissue and can strengthen your digestive tract. If the digestive tract becomes weakened, the leaky gut syndrome can occur causing particles such as food particles, bacteria, and toxins to leak into the bloodstream, leading to gut irritation, discomfort, and inflammation.

In a study performed on 170 patients dealing with inflammatory bowel disease, researchers found that these individuals had lower levels of serum collagen. In other words, those with lower levels of collagen were more likely to experience inflammatory bowel disease and inflammation. Increasing collagen intake may help strengthen the gastrointestinal tract as a byproduct and prevent inflammation from occurring, however, future studies are needed to confirm this.

Reduction of Cellulite

Cellulite is fat located under the skin that pushes against it, forming a lumpy appearance—this is another problem we face with age.

Approximately 80% to 90% of women suffer from cellulite due to aging. It can cause people to become self-conscious and uncomfortable about their appearance. The good news is, that collagen appears to be a viable and relatively cheaper (when compared to surgical options) treatment option.

A study was conducted on 105 normal-weight and overweight women aged 24 – 50 who underwent a collagen regimen for six months. They consumed 2.5g of collagen peptides or a placebo over the course of the study. Cellulite was measured prior to beginning treatment, after three months, and after six months. Other measurements such as skin waviness, dermal density, and subcutaneous fat were taken.

The results of the study showed a clear improvement in skin appearance in women suffering from moderate cellulite. Interestingly, there was a greater improvement in the normal weight woman compared to overweight women. The data suggest collagen can be an appropriate form of long-term therapy leading to an improvement of cellulite and better overall skin health.

3. Other Uses of Collagen

Most people are familiar with collagen for their cosmetic capabilities. But collagen can also be used in a number of other ways as well. In a limited number of situations, collagen has also been shown to do the following:

• Skin fillers: Collagen can be used to help improve the contours of the skin in the form of fillers. Fillers containing collagen are cosmetically used to remove lines and wrinkles from the face.
• Wound dressing: People can use collagen to heal wounds by attracting new skin cells. It can help grow new tissue by healing chronic wounds that do not respond to alternative treatments, rotting wounds, second-degree burns, and even used for skin grafting.
• Periodontics: In one study investigating oral surgery, collagen can help tooth cells regenerate by preventing damaged cells from migrating to wounds. However, this study was done in dogs and needs to also be done in humans to make more definitive conclusions but it does show promise.
• Arterial reconstruction: In some instances, collagen tissue has been used by donors in peripheral nerve regeneration and arterial reconstruction. The research is limited to this form of collagen use but does show promise.

Collagen can be used in a number of different ways outside of just cosmetic skincare. With its ability to repair bodily tissues, we are only scratching the surface of its potential capabilities.

4. How to Add Collagen to Your Diet

Collagen can be incorporated into your life in a number of different ways. Here are a few ways you can increase your collagen intake:

Eat Foods With Collagen

Collagen is found within the connective tissue of animals. Therefore, virtually all protein-rich meat sources contain viable levels of collagen, including beef, fish, pork, and poultry.

Collagen production also requires vitamin C, zinc, and copper so you can get these other valuable nutrients by consuming various fruits and vegetables (more on this later).

Bone Broth

Bone broth can be a mystery to those unfamiliar with it. As you might imagine, bone broth is created through an extraction process that absorbs vital nutrients from bones. It also happens to be one of the best sources of collagen.

You can use it as a cooking base in a number of different foods including soups, stews, and whole grains such as rice and quinoa.

The beauty is you can get creative with how you choose to include it in your diet. You can even enjoy a cup of bone broth on a cold night.

Whether you choose to make it yourself or purchase it from the store, bone broth can be used in numerous recipes.

Collagen Supplements

H.V.M.N. Keto Collagen+

If you struggle to get enough collagen through other dietary measures, consider a supplement such as H.V.M.N. Keto Collagen+.

It’s made with grass-fed bovine collagen protein along with those three all-important co-factors to support natural collagen production (vitamin C, copper, and zinc). This made with pure C8 MCT Oil Powder and prebiotic acacia fiber — it’s also keto-friendly, with zero net carbs

The best part is, that you can add a scoop to just about anything to get a boost of essential protein, healthy fats, and more. Chocolate, vanilla, or unflavored options are available no matter what your palette craves. Plus, they mix extremely easily; no clumps of powder here.

Help your body build healthy hair, skin, joints, and nails with all the essential amino acids required to build collagen. Be sure to protect your body’s natural collagen levels that deplete with age and try adding H.V.M.N. Keto Collagen+ into your daily nutrition routine.

Powdered Gelatin

If you aren’t familiar with it, gelatin is the cooked form of collagen.

Powdered gelatin can easily be added to recipes such as soups, broths, and stews as a way of quickly increasing collagen consumption (or as a thickening agent). You can even put it in your morning coffee or make homemade Jello with it.

5. What to Look for in Collagen Supplements

The collagen market has become saturated with an abundance of new products. When this happens, it’s important to choose products from reputable manufacturers.

Pick a brand you trust and look for supplements containing hydrolyzed collagen with low molecular size, such as 10-15g of collagen per serving (considered the optimal daily serving size according to studies).

This will allow you to experience benefits without overwhelming absorption capacities or unnecessarily increasing overall protein intake. Try to shop from companies that use bone and tissues from cage-free and antibiotic-free sources.

Choose high-quality products that have been tested and purified, such as H.V.M.N. Keto Collagen+. With 10g of grass-fed collagen peptides, 5g of C8 MCT Oil Powder, and only 80 calories per serving, it’s the perfect addition to any drink.

6. How Much Collagen Should You Take Daily?

Clinical studies have suggested 10-15g of hydrolysate collagen should be taken each time you supplement with collagen.

This serving size is sufficient to reduce pain in patients suffering from osteoarthritis, improve your overall complexion, strengthen your joints and bones, and reduce cellulite.

7. Calling All Collagen Lovers

Although collagen is naturally produced by the body, levels inevitably will decrease as we age. Research has shown that maintaining adequate collagen levels is vital for people suffering from skin issues, arthritis, and cellulite (as mentioned above).

Collagen can be consumed through dietary means in animal products such as beef, chicken, fish, and eggs. The bad news is, a simple diet might not be enough. That’s where collagen supplements come in handy.

Collagen has been clinically proven to provide a number of health benefits with no known side effects. Reduction of wrinkles increased skin moisturization, and relief from joint pain are just a few of the benefits you may experience. If you want to look and feel younger, collagen supplementation is the best way to go.

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Collagen Protein Powder Frequently Asked Questions

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