We all know that running is a brilliant form of exercise that can benefit our health in lots of ways. But it can also present some risks when it comes to common injuries and ailments.

So, what are some of the causes of knee pain while running and what can be done to prevent and minimise it?

We asked a selected group of running and fitness experts for their thoughts – and here is what they said.

Pinpointing Where The Knee Hurts Can Help You Understand The Issue

Hila Glick, VP of Physical Therapy and Patient Experience at OneStep

It’s hard to tell a runner: If you feel pain, stop running. While that might make sense and help relieve the pain, many runners experience pain before, after or during their run, and feel they just can’t or don’t want to stop.

Knee pain is a general term which includes many possible injuries or problems. It is important to identify where and when the knee hurts to be able to properly understand the issue.

Pain on the outside of the knee that usually comes a few minutes into a run can be a result of Iliotibial band (ITB) syndrome.

Pain below the kneecap and at the top of the shin, which sharpens during the run itself, is most likely Patellar Tendinitis.

Lastly, pain, swelling and stiffness in the knee during running or even day-to-day activities is most likely Osteoarthritis.

In general, the best advice would be to try and reduce your running load either by running slightly slower or for shorter distances.

Try running on a different surface, wear comfortable running shoes, integrate breaks in between your running routines, think about landing softly, stretch after the run and use a foam roller on your thigh muscles and Iliotibial band.

The good news is that with the help of a physical therapist or general practitioner, recognising the source of the pain can help with creating a recovery strategy to ensure no further or permanent damage is done to the knee joint.

Even better news is that in this day and age of increased digitization, you no longer need to visit a clinic to see a healthcare professional: there is technology in your smartphone that can be harnessed to track your movement while you run or walk, giving you data-backed insights to make your recovery process more efficient and faster.

(Photo: Adobe Stock)

Knee Pain While Running Can Be Caused By A Number Of Things

Lauren Lobert Frison, Physical Therapist and Owner of APEX Physical Therapy

Knee pain while running can be due to a lot of different things. Where it hurts can help be a clue of what may be going on, but you must remember that it is always best to go see your doctor or physical therapist to get your own specific diagnosis.

If your knee is hurting in the front, just below the knee cap, it is likely patellar tendonitis. This is an irritation of the tendon that helps to straighten your knee. It happens to a lot of people who do repetitive bending / straightening activities (such as running, biking, jumping).

If your knee hurts on the outside, it may be Iliotibial band (ITB) friction syndrome. This means that the large, thick piece of connective tissue that runs from the side of your hip all the way down just past where your knee bends is irritated. This also occurs with lots of repetitive bending and straightening, like in running. This tissue rubs over and over on the side of your knee and can get irritated and cause pain on the outside.

By strengthening your hips/glutes, this will make your knee more stable and prevent irritation of structures like the ITB. Strengthening your quadriceps and hamstrings will also help allow your body to cushion against the repetitive forces of running and put less stress on your joints and soft tissues.

When you are running, you are on one leg so it is important to do single leg strengthening activities and not just double leg (for example, lunges instead of squats).

Lastly, you cannot overlook your feet! Practice balance on even and uneven surfaces (a pillow for example), with your eyes open and closed.

Strengthen your foot muscles as much as you can and this will help keep everything up the chain more stable and happier! Again, you are on one leg at a time when you are running so it is important to be as strong and stable from the bottom up. This will immensely reduce your risk for pain/injury in your knees and hips as well.

(Photo: Adobe Stock)

Mobilise Your Hips And Ankles Regularly

Sarah Ruthenburg, Physical Therapist and owner of Evolve Movement Specialists

Knee pain while running can be caused by things such as ITB syndrome (lateral), patellofemoral syndrome (anterior), patellar tendonitis or bursitis (anterior), pes anserine bursitis (medial).

The first and easiest thing to check is your cadence and stride length. Professional runners tend to have a cadence near 180 steps per minute. As a generality, if you are not falling above 160-165 spm, increasing your cadence could lead to big changes in the stress placed on the knee.

To increase cadence, take shorter, quicker steps – your knee should be slightly bent at heel strike and landing underneath your shoulders, rather than far ahead of you. If you listen to music while running, choosing music with a solid beat and speed can help as well.

Mobilise your hips and ankles regularly! Many muscle groups cross both the hip and the knee, or the ankle and the knee. Our hips and ankles are meant to move in many directions. Oftentimes we become stiff in these joints, decreasing efficiency and causing stress to be placed between them – at the knee.

Train your hamstrings and posterior chain and focus on the eccentric portion (where muscle is lengthening) with exercises like single leg RDLs, trap bar deadlifts, single leg bridges.

Be sure you are incorporating slower, easy runs and not running for speed every time. Don’t skip out on your cross-training day, and be sure it includes some light strengthening utilizing muscles in lengthened positions.

While you’re running, pulling up from the ground at the hip and knee with each step can help to decrease stride length and extending too much at the knee at heel strike. Avoid excessive bounce and allow your body to slightly fall forward.

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Knee Pain Can Be A Message Telling You That Your Body’s Biomechanics Are Out Of Alignment

Veera Gupta, Certified Sports Chiropractor, Optimum Health Chiropractic

The best way to diagnose knee pain in a runner is to look at their gait while walking and running. Oftentimes, the knee is just the unhappy messenger telling you that the body’s biomechanics are out of alignment.

Once the usual suspects of ACL, PCL, MCL, LCL, and medial and lateral meniscus tears have been ruled out with some very basic orthopedics, the real hunt for the true source of knee pain begins.

The knee is simply the conduit between the ankle and the hip. Without an obvious knee injury, many times the knee is not the source of the problem. If the pelvis is out of alignment even the tiniest bit, it changes the biomechanics of the entire body.

In the lower half of the body, asymmetry is created and can manifest as tight IT bands, hip flexors that don’t fire as well as they should, and knee pain. This is because the pelvis has the hip sockets where the femur bones sit snuggly.

The other end of the femur is half of the knee joint. If left out of alignment for long enough, more biomechanics will compensate and the person could end up with an altered gait, favouring one knee over the other and creating uneven wear and tear on the knees.

In the upper half of the body, arm swing alterations and shoulder and neck tightness may show up. Hip and ankle misalignment, as well as old ankle sprains that have not been rehabbed properly are also common culprits for knee pain.

If the ankle is out of alignment, the normal function of the talus may be altered. The talus is the main bone that connects the ankle with the lower leg and its sliding and gliding properly allows for proper foot flexion. In the stance phase of gait, it dramatically affects support after heel strike.

My favorite sneaky tip for runners is to run backwards for a minute or two when the knees start to tighten up. The reason for this is that you switch which muscles are the agonists and antagonists and give the ones you normally use a short break.

Also, when warming up, don’t forget to do sideways motions. We live most of our life going straight and forwards but muscles are designed for other movements too. A little sideways walking and walking backwards can go a long way.

The post Knee Pain While Running (Causes and Expert Tips) appeared first on The Sport Review.

Training in the right way to prepare your body for the race – which takes place over 13.1 miles or 21.09 kilometres – is clearly key, but making sure you’ve fulled yourself correctly is also important.

So, what are some of the important points to bear in mind when it comes to your nutrition before running a half-marathon?

We asked a selected group of nutrition and fitness experts for their top tips when it comes to preparing for race-day from a nutritional standpoint. Here is what they said.

Practice A Pre-Race Nutrition Routine – And Avoid Alcohol

Hillary Ake, Registered Dietician and Founder of sportsnutritionally.com

In my experience something that many people don’t think of, that is incredibly important, is to avoid alcohol at least 48 hours before the race. Not only does alcohol dehydrate you but it disrupts sleep, which is ultra-important prior to a race, and can negatively affect aerobic output.

I would go so far as to say to not drink alcohol immediately following a race either as it can lengthen your recovery time and I know celebratory drinks are common.

As far as recommendations for eating prior to a race, the most important thing is to practice a pre-race routine in the weeks leading up to the race to find the foods, beverages and timing that make you feel good while running.

Suggestions include pretzels, white rice, pasta, bagels, waffles, white bread or toast, cereal without added fiber, crackers, grits, cream of wheat, potatoes, uncrustables.

On the day of the race, eat breakfast two to three hours before race-time with a combination of these carbs and some protein to keep you full while limiting fat that can cause some GI distress.

(Photo: Adobe Stock)

Some people prefer liquid options on race day but again, try these out as other runners don’t like the feeling of too much liquid jostling in their stomach. Some suggestions would be a waffle with syrup, a cup of strawberries, and a small glass of orange juice (85 grams of carbs) or an English muffin with jelly, 1 cup cantaloupe, and 1 container low-fat yogurt (88 grams of carbs).

Breakfast should also include about 20 ounces of fluid. Then, a high-carb snack about 60 minutes before race time, which could be your gels, waffles, chews, bars, pureed fruit along with about 10 ounces of hydration.

Fluid intake should increase and runners should monitor their urine color to ensure they are well-hydrated in the 24 hours leading up to a race. Urine color should be a light lemonade color, water intake should be increased if urine is darker and sodium or sport drink consumption should be increased if urine is clear.

Every person’s needs are widely different based on training status, body size, where they are in their training/competition phases. Someone who ran a race two weeks ago has different needs than someone who is running their first race of the season, and a person who has a full marathon in a month and is using the half as training has different needs than someone who has tapered their training the week leading up to a race.

Additionally, the temperature, humidity, and altitude of the race location affect race needs, as well as the race course. So I can’t stress how important it is for each person to trial what works best for them, their body, and their training rather than focusing on grams and ounces!

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Your Long-Term Diet Is Just As Important As Your Pre-Race Nutrition

Lisa Richards, Nutritionist, The Candida Diet

Training for a race in the short-term and long-term requires focus on both physical aspects as well as nutritional aspects.

Short term nutrition, as in immediately before a training session or competition, should be low fiber and high carbohydrate. Fiber can cause gastrointestinal upset while running and lead to slower times and poor performance.

Carbohydrates are the body’s primary fuel source for energy, and when you provide your body with a high-quality carbohydrate 30 to 60 minutes before start time it will have access to an adequate amount of glucose and stored carbs in the form of glycogen.

A diet high in refined carbohydrates and sugar can lead to gut dysbiosis, inflammation, and Candida overgrowth.

These side-effects from a low quality diet can cause issues during your race and result in a performance that is less than ideal.

Physical training must be met with nutritional training for the runner to get the most optimal results from their bodies.

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Plan How (Or If) You Carb Load In Advance – And Keep Your Diet Consistent

Jack McNamara, Personal Trainer and Running Specialist, TRAINFITNESS

Loading carbohydrates, or carb loading, is a very popular and valuable component of pre-race dietary preparation if done correctly. However, done incorrectly, it can actually end up having a detrimental impact on your race-day performance.

As much as a pasta party or carb-loading dinner the night before can be a fun way to socialise with your fellow racegoers, it would be best if you didn’t fall into the trap of believing that you can do all of your carb-loading in a single sitting.

Always aim to spread it out over at least a few days before the event. By attempting to force-feed ourselves carbohydrates, as a way to increase our body’s glycogen stores (the converted fuel our muscles utilise during endurance exercise), we are trying to ameliorate the precipitous decline in performance some of us will experience when those glycogen stores run out – proverbially known as ‘hitting the wall’.

However, whilst our night before carb-fest is laced with good intentions, the reality is that short-term carb-loading often serves only to leave us feeling bloated and sluggish the morning after – not to mention the potential downsides associated with a fuller than usual digestive tract…

The best advice is to avoid new foods – this also includes energy bars, gels, and sports drinks – to ensure you minimise your risk of digestive problems. If you’re planning to consume sports drinks, gels, supplements, or bars right before or during the race, make sure you have tried and tested them well in advance during your training. Not everyone will tolerate these sorts of products well, especially those high in fructose or containing polyols, as they can often cause digestion problems.

Making sure your body is familiar with and well accustomed to your pre-and intra-race nutrition will minimise your risk of any unwanted race day surprises.

When it comes to water, just make sure you maintain the same levels of good hydration that you’d be aiming to keep on any other day. There’s very little evidence to suggest that pre-loading water has any discernible benefit for half-marathon performance.

As for the electrolyte, sport and energy drinks handed out at the race, you may want to avoid the temptation to chug them down too much on race day (even if they are free!).

If you haven’t been carb-loading leading up to the race, it doesn’t mean you have to exclude yourself from attending a social occasion or indulging your pasta of choice. It’s OK to eat a little, but be sure not to overeat or leave yourself feeling stuffed – too much loading the night before can lead to unloading on the day.

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It’s never advisable to just ‘get up and go’ on the day of the race, as your body won’t be ready to perform at its best. The general advice consensus usually centres on waking up three to four hours before the race so that you can hydrate adequately and (if you’ve practised it) have a light carbohydrate-based breakfast.

Typical pre-race meals and snacks include things like granola bars and bananas, but in general, it’s best to avoid fibre-rich foods to prevent bowel movements before (or during) the half-marathon.

As with every other type of activity or physical exertion, hydration should be in moderation only – if your stomach starts to slosh around like a bucket, you’ll prevent yourself from performing at your best.

The post What To Eat Before Running A Half-Marathon (Experts Answer) appeared first on The Sport Review.

It’s a great way to relieve stress and work on your fitness levels – and it can also help to add structure to your day and promote overall wellbeing.

However, as with most things in life, too much running can end up doing more harm than good. When it comes to running, overdoing it can lead to injury, fatigue and burnout.

Generally speaking, it’s always a good idea to take an extended break from running from time to time, for a number of reasons.

For example, you may have just completed a big race and so it could be time to give your body a much-needed rest from training so that you can come back to the track refreshed and rejuvenated.

Similarly, you may have started feeling some discomfort during or after running. In this case, it may be best to take a break to prevent the niggle from developing into a full-blown injury.

But what are some of the main tips and tricks to bear in mind when it comes to taking a break from running?

We asked a select group of running coaches and fitness experts for their thoughts on when and how to take a break from running.

Here is what they said.

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Taking At Least Two Weeks Off After A Big Race Makes Sense

Jack Hackett, Exercise Physiologist and Professional Running Coach at Infinity Running Company

Taking a break can be an important part of training.

Sometimes when we press too hard, we need extra recovery time. It’s the same idea as interval training, going hard and going easy, just born out on a larger scale.

A few signs that you might need a break are declining sleep quality, getting sick, lacking enjoyment or motivation, and countless others.

Sometimes training is hard, but when those days stack up over and over, it may a sign you might need to step back, or completely step off the gas.

(Photo: Adobe Stock)

One of the best examples is Bernard Lagat, who dominated American middle distance running for a long period of time, and late into his 30s. He would take one day off a week, which is nearly unheard of for most professional runners, and a month completely off when his competitive season was finished.

If one of the best runners in the world can take some time off and benefit from it, you probably can too!

There is a tendency for athletes to feel like they are getting worse when they aren’t training. This isn’t always the case! Sometimes your body needs a break. Just as when we are training, running and lifting make us worse temporarily.

Then, when we are recovering, our body builds itself back better than before, ready to handle more work. Same principle here, sometimes you need to step back to recover and get better.

The other obvious reason to take a break is an injury! The difference between pain and injury is always difficult to parse for yourself, but a good heuristic is if pain goes above a 5/10 or if low level pain persists then it is advisable to take a break.

Also, if the pain makes you change how you run, you might be doing more damage than good.

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Make Sure You Ease Back Into Running Slowly After A Long Break

Lauren Sheu, RRCA Certified Running Coach and Owner of Running for Wellness

Runners should consider taking a break from running after completing a big race such as a marathon.

After running a marathon, I typically advise my athletes to take at least a week off from running to help their bodies to fully rest and recover.

I also suggest that athletes follow the marathon with a period of recovery training.

Also, it’s a common misconception that after you return from a long break, you can just pick up where you left off. This is a false assumption.

After returning to running from a long break, you should ease back into your running routine slowly and carefully to avoid injury.

After you stop running for 10 to 14 days, you slowly begin to lose cardiorespiratory fitness, conditioning of your muscles and ligaments, and your musculoskeletal system weakens. The longer you take off, the more fitness you will lose.

Pushing yourself to pick up right where you left off can lead to injury and frustration.

If you take off three months or more from running, you should start from scratch when it comes to your training.

(Photo: Adobe Stock)

Learn To Listen To Your Body And Take A Break If You Need To

Andrew Blakey, Certified Personal Trainer and Director of Your Future Fitness

Many people begin a running routine with strong aspirations. Unfortunately, many people also suffer a series of injuries from overdoing it early in their fitness journey. The most common injuries I see are shin splints, achilles pain, and quad/hamstring strains.

I believe that rather than telling people to take a break periodically during the year, it is best to begin to understand the signs of potential problems and what their bodies are telling them.

All too often, people tell me about an injury they suffered that forced them to take weeks off running. They then immediately tell me something along the lines of: “it had been hurting for a while…”

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This is a classic story I hear all the time when people try to run through the pain because they’ve heard it’s a case of ‘no pain no gain’.

I absolutely hate this saying because it forces people to shift their mindset to the point that if they’re not sore or hurting, that they’re not working hard enough. Any qualified fitness expert will tell you that this is absolutely not the case!

If you’re experiencing pain, take a break. Let your body heal, and when things feel better, ease back into it at a short or smaller workload than you had been doing previously.

Choose to take the time now to heal so that you aren’t forced to take the time later.

When you find that the activity you enjoyed is now thought of as a chore, then it’s time to take a break and find your focus.

There is absolutely no shame in taking a break from time to time. If it’s a mental or physical break you need, then take it! Your body and mind will both thank you for it.

When it comes to balancing training so as to not to overdo it, I recommend working with a professional. Find someone who is qualified to assess your ability, and develop a plan for you to follow that will help you get closer to your goal without suffering any type of injury in the process.

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Make Sure You’re Not Under-Fuelled

Sarah Schlichter, MPH, RDN, and Owner of Nutrition for Running

From a nutrition standpoint, it may be appropriate to take a break from running when one is experiencing symptoms of relative energy deficiency or overtraining syndrome.

These include inconsistent and poor quality sleep, chronic high cortisol, or irregular or absent menstruation (that used to be regular), to name a few.

While relative energy deficiency is a syndrome of symptoms, knowing the signs of under-fuelling is important, and sometimes athletes and runners need to first upgrade their nutrition and improve their energy intake in order to run safely and effectively to improve performance.

Oftentimes, I work with runners with a disordered eating background, who can’t quite match their energy intake to their expenditure.

Sometimes it is necessary for us to have a trial period in which we modify or decrease energy expenditure so the body can catch up on energy intake.

The post When And How To Take a Break From Running (Expert Tips) appeared first on The Sport Review.

The 5k is a much-loved distance and is one of the most popular choices for both amateur and more experienced runners.

For beginners who are just getting into running, the 5k can be a great distance to build up to – and more experienced athletes can have a rewarding journey working to improve their 5k times.

So, what is a good 5k time and are there any basic tips to bear in mind when it comes to improving it?

That’s exactly what we asked a select group of running and fitness experts.

Here is what they said.

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Consider Adding Speed And Strength Training To Your Schedule

Elizabeth Bondi, Doctor of Podiatric Medicine, Northern Illinois Foot and Ankle Specialists

When it comes to improving a 5k run time, I recommend incorporating speed and strength training into the weekly run schedule.

These include fartlek workouts, interval training, hill repeats, as well as tempo and sprint workouts.

These various workouts improve both aerobic and anaerobic conditioning, which can improve a runner’s 5k time.

I also recommend getting a run gait analysis done by a professional. Poor form can not only affect your run efficiency and increase your time to fatigue, it can also increase your risk for injury.

Another component to increasing speed and running efficiency is running cadence. You generally want to try and be between 170-190 strides per minute.

Some runners want to do a 5k for fun or exercise and their goal is to run for the entire distance. Other runners have a set goal time such as running a 5k within 30 or 25 minutes etc.

Other runners are recovering from an injury and are just trying to get back into running safely. So, it just depends on the athlete.

Setting a personal time target depends on your running experience and starting fitness level. It also depends on the amount of time there is between the start of training and the 5k.

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Those who are new to running should start out slow with a run-walk program and gradually progress from there. The concentration should be more about building up endurance gradually as opposed to speed.

Once the endurance level is achieved, then determining a personal target time can be better assessed.

I believe that it is important to continually set smaller goals within the main goal to stay on track and not push too hard.

As a podiatrist, injury prevention is very important, whether it is a 5k or a 50k.

When it comes to running, it is important to incorporate strength training, mobility work, and cross-training activities into the weekly schedule. These non-running components of a training program help to not only improve speed, but also reduce injury risk by helping to develop overall muscle symmetry, improve running form and posture, and improve stability.

It is also important to take the time before and after a run to warm up and cool down with some dynamic stretching and mobility work.

Other factors that are important for injury prevention include wearing shoes meant for running that fit properly, proper nutrition, adequate hydration, and adequate rest and sleep.

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Set Yourself Incremental Improvement Goals

Johno Goldsmith, Certified Running Coach

There is no universally good 5k time as far as minutes are concerned. (My personal best is 19:27, which I consider good, even if the world record is 12:35).

A good 5k time is one that reflects your putting in the time and effort to train, showing up to race day prepared, and crossing the finish line with your hands in the air (and not on your knees)!

There are so many elements each of us can focus on to improve even a good 5k time – strength, endurance, flexibility, nutrition, hydration, sleep, and the list goes on – and if you have mechanisms in place to measure these, set up plans for improvement, and then of course execute, you’ll be well on your way to a faster time.

Your next 5k is unlikely to be your final 5k, so I recommend setting incremental improvement goals and putting yourself in a position to achieve and even beat your target times.

(Photo: Adobe Stock)

A Good 5k Time Depends On Many Personal Factors

Jack McNamara, Personal Trainer and Running Specialist, TRAINFITNESS

The current world record for running 5k is 12:35.36 – but for a lot of runners, even completing in a 5k in double that time would still be a significant achievement.

There are lots of factors that affect athletic performance, most of which will have an impact on a person’s 5k time. These include experience level, age, sex, genetics, diet, injury history, quality of sleep and technical ability. The terrain and weather conditions can also play a big role in determining whether it’ll be a new personal best or not.

The American Council on Exercise advise that a beginner can expect to aim for a 30-minute 5k time if they have prepared well and followed a two to three-month training plan leading up to race day, though according to race data collated between 1986 and 2018 the average 5k finish time in the UK was 33:54 (29:08 for men, 38:12 for women).

A good ballpark target for beginners then may be sub-30 minutes, but anything under 40 minutes, especially for someone new to running, is still a great achievement.

Just aim to do your best, then use that initial time as a benchmark for tracking your improvements over the coming weeks and months.

If you persevere and manage to get under 25 minutes for a 5k, you definitely won’t be considered a beginner anymore!

(Photo: Adobe Stock)

When it comes to shorter distance races like a 5k, most people struggle with the lactate accumulation in their muscles throughout the race.

By adding intervals into your preparation, you can train your body to tolerate and process these waste products more effectively, whilst also improving your body’s efficiency at utilising oxygen. All of this can help you last longer at faster speeds.

This means you can maintain good posture and good running form for longer and longer periods, helping your cardiorespiratory system to operate optimally throughout the duration of your runs.

The one drawback of interval running, especially for beginners, is that it is a high-impact activity, and it can be tough on the joints of the lower extremities. Combine this with the high-intensity nature of interval training and your body may not know what’s hit it!

There is no need to worry though. If you are new to running intervals, your training could include periods of jogging alternated with a brisk walk to help you catch your breath again.

For more experienced runners, intervals could involve alternating short sprints with longer periods of recovery.

Just remember to keep your rest periods longer than your work periods to begin with (two minutes fast, five minutes recovery, for example) and separate your runs by at least 48 hours to give your body an opportunity to adapt to the increase demands you are making of it.

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Interval Runs Can Help Improve Your 5k Time

Peter Lovato, Doctor of Podiatric Medicine, Northern Illinois Foot and Ankle Specialists

A good 5k time depends on the experience level of the runner, but generally I am happy with anything under 30 minutes for a beginner runner, which equates to a sub-10-minute per mile pace. This is a good goal for your first couch to 5k time.

For a slightly more advanced runner, under 25 minutes or an eight-minute pace is a good goal.

To set a goal time for a runner that’s not brand new to the sport, I recommend testing your 5k time and then extrapolating for likely improvement.

If you’ve been running for less than a year, you can expect around a six per cent or higher improvement in your time.

If you’ve been running for more than a year (and are more experienced with a few races under your belt), you can expect around a three to four per cent improvement in your time with training.

Intervals should be 1: 2 or 3 work:rest ratio. An easy way to do this is to sprint as fast as you can for 60 seconds, and then cool down with a brisk walk for two to three minutes. Repeat this six times for a full workout.

Plyometric exercises such as explosive jump squats, or box jumps can also help to improve 5k times in the weight room when you are sick of running and want to break up your training further.

Studies have shown that beginner runners have a tendency of running the first mile faster than goal pace because of increased adrenaline from the excitement on race day. This actually has been shown to decrease performance and overall times.

I like to use a pacing app on a smartwatch or smartphone that will tell you your pace in pre determined intervals. I like having the app read my pace every 60 seconds back to me so I can adjust accordingly. My personal favorite is Runmeter on an iPhone.

The post What Is A Good 5k Time? (And How To Improve It) appeared first on The Sport Review.

But the one thing you will need is a good pair of running shoes to support your goals.

Whether you’re just getting into running or have been doing it for some time, having a good pair of shoes and replacing them regularly is key to your success.

We’re all made differently, so picking a shoe that suits you personally is important.

So, how do you go about selecting the best running shoes for you?

We asked a select group of experts for their top tips when it comes to picking the best running shoes.

Here is what they said.

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Ensure Your Running Shoes Are Wide Enough For Your Feet

Jake Harcoff, Certified Kinesiologist and Head Coach at AIM Athletic

My biggest piece of advice I can give to anyone who is looking for the best running shoes is to forget about brand name or style preferences, and choose a shoe that fits their individual foot properly.

As a kinesiologist and strength and conditioning coach, I work with many runners, and athletes, who have suffered with chronic foot pain related injuries like Plantar Fasciitis.

In the past, Plantar Fasciitis pain was thought to be a result of inflammation and damage to the soft-tissue on the bottom of the foot between the ball of the foot and heel, due to an over-tight Achilles tendon.

Newer research, however, is beginning to discover that the pain associated with Plantar Fasciitis is more likely due to chronic lateral compression of foot, typically from shoes with too narrow of a toe box.

A quick tip to easily find out if your shoes are too narrow for your foot, not only for running, but also in general, is to take your insole out and put it on the floor.

Step onto the insole with the corresponding foot and shift your weight to the ball of your foot. If your foot expands over the sides of the insole, that is a good indication that the shoe is too narrow for your foot.

Make sure to repeat the assessment with your other foot as well, as it’s possible for you to have different foot-widths on either side. In this case, I would make sure to get a shoe that fits the wider foot.

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Analyse Your Running Stride Before Choosing Your Shoes

Amanda Foland, ACSM Certified Personal Trainer and Swiftwick athlete

There are many factors when looking for the right shoe. No one is aligned the same, and no one has the same stride, so if you’re looking for a shoe your best bud has, think again.

As a stride analysis, I look for each individual to have the support from a shoe that their body does not give them.

Many people will dispute what is considered the best running form – for me, it comes down to what makes you the best runner with your stride… and that is where the perfect shoe comes in.

When we break it down to shoes, my suggestion is to put on a pair of supportive Swiftwick socks, and a pair of shoes that support your foot/ankle and all the way up to your hip.

Despite your imbalances from the ankle up, the proper shoe will give you support to run.

If you are unable to go into a physical store, take note of what your foot does with no support and even simply searching online for “best running shoes for supination” will give you options.

In regards to using search engines, be mindful of taking information from a neutral site and be sure you’re not getting a biased opinion from a dealer/wholesaler.

Most stores/sites will allow runners to take 30 days to run in their shoes. This will gives you many opportunities to feel out your shoe. If you have knee pain, hip tightness but you have run a proper protocol it may be time to try another shoe.

(Photo: Adobe Stock)

The Best Running Shoes Depend On Your Feet

Dr. Sophia Solomon DPM, Board Certified Podiatrist

If you have a high arch go for something with a slightly elevated heel. A small heel elevation puts the foot in a position to optimize upward extension of the ankle, which is very important during running.

If you have a flatter foot, going with a stiffer, wider shoe may be optimal to control over-pronation.

If you suffer from Achilles tendinitis try a shoe that is rounded at the bottom (AKA: a rocker bottom). This decreases stress on the ankle and pushes our body over our feet during hair. The Hoka One One is a great option.

(Photo: Adobe Stock)

Find Out As Much As You Can About Your Running Gait Before Choosing The Right Shoe

Brett Durney, Personal Trainer and Co-Founder of Fitness Lab

Having worked with specialists in the podiatry and sports doctor fields over the years, I have learned the importance of selecting the right shoes for your body.

If I were to have to choose shopping online as opposed to going in person and completing a podiatry assessment (which most running shops provide for free these days) I would revert to trying to understand as much about my own running gait as possible before making a decision.

What I would then do is read up as much as possible on the shoes available, join running community groups and ask as many questions as possible to focus in on making the most optimal choice.

I’d also try to get on the phone with a number of stores to find out as much info about the shoes as possible.

Additionally, take the time to understand the type of running that you are going to complete.

If, for example, you are going to be doing long, slow-duration running in urban environments, your shoe choice will likely be very different if compared to running Trail style in the countryside or the mountains.

Take some time to learn and read about the different shoe options you have and also learn about gait analysis as much as you possibly can as well.

Sometimes, also thinking about the general levels of tightness you have around your hips, calves and other areas of your body can determine the type of shoes that you may want to choose.

(Photo: Adobe Stock)

Think About What Surface You’ll Be Running On

James Bickerstaff, Personal Trainer at OriGym Centre of Excellence

Before purchasing running shoes, you should think about where you will be running and what surfaces you’ll be running on.

Shoes for the gym will greatly differ from those designed for the likes of trail running or road running. Whilst these shoes may look similar, they all serve a unique purpose that will be beneficial for your chosen sport.

For example, trail running shoes are typically much heavier than regular running trainers – this is done to provide the ankle with more support on uneven terrains. They are also designed with durable soles with rough threads, in order to protect the wearer from the likes of rocks and branches.

At OriGym, we advise that clients figure out what type of arch they have prior to purchasing any kind of footwear.

The easiest way to discover this information is through a process called a ‘Wet Test’, which involves pressing your wet foot onto a piece of paper.

You have a normal arch if there is a distinct curve along the side of your foot, with a band less than half the width of your foot connecting your heel and toe.

You have a low arch if your foot shows no distinct curve on the inside of your foot.

And you have a high arch if the curve of your foot is very noticeable, with a very thin band connecting your heel and toe.

If you’re shopping online, the best thing we can recommend is knowing how much support your feet require whilst running.

This requires knowing your running ‘pronation’ – the natural way your foot rolls when it strikes the ground.

There are three different types of pronation (supination, neutral and over-pronation), and you’ll want to purchase shoes which specifically support your pronation level. Brands will have different pronation technology for their footwear, so look for the one that best suits you.

The post How To Pick The Best Running Shoes For You (Expert Tips) appeared first on The Sport Review.

The 5k distance is one of the most popular races in running and it is much-loved amongst amateur and professional athletes alike.

If you’ve never competed in a 5k race before, there are some things to bear in mind that can help you prepare for the big day.

We asked a select group of fitness and running experts for their top tips and advice when it comes to preparing for your first 5k race.

Here is what they said.

Stick To Your Routine In The Lead-Up To The Race

Peter Keane, Physiotherapist at Physio Motion 3D

In the week leading up to your race, don’t change your routine.

This isn’t the time to be experimenting with new food, shoes, drinks or anything else.

Also, it’s only a 5k! Don’t fall into the trap of thinking you need to load up on carbohydrates, you’re very unlikely to burn off that much fuel.

It’s important to eat well-balanced meals that you’ve been enjoying all along.

On Race Day: Again, don’t make the easy mistake of gulping down lots of water in order to stay hydrated during the race. It’s all about sipping. Sip if it’s hot or your mouth is dry – you’ll often see athletes take a mouthful and then rinse and spit. This is because they’ve stayed hydrated in the days before the race and are ready to go.

In terms of food, make sure you’re not eating anything within two hours of the race. A good pre-race meal that’s loaded with carbs, protein and some fats would be some oatmeal and berries or a bagel with peanut butter.

Begin and take the first kilometre about 10 to20 per cent slower than you usually would (chances are, this will actually be your normal pace) and this will allow you to finish strong.

Keep your pace slow, steady and even – so you can blast home on that final stretch.

Post-Race: Remember to walk around for at least 10 minutes afterwards. This will your body adequate time to wind down and get your heart rate back to a normal resting state. Do your stretches and refuel.

(Photo: Adobe Stock)

Give Yourself Enough Time To Prepare For The Race

Amie Dworecki, Running Coach at Running With Life

One thing I would suggest is that people interested in running a 5k give themselves ample time to prepare. This is usually eight to 12 weeks beforehand for someone who has never run before.

The body takes time to adapt, and running is a high-impact sport, so given enough time, the process can go much more smoothly, and with less soreness and reduced chance of injury.

I also suggest that people start out with walking, if they are not regularly doing so. Even five minutes of walking building up a few minutes each time, until they are regularly walking 30+ minutes, three to four times a week.

Then, they can start adding in run intervals. There are many couch to 5k apps and programs available online, with the advantages that they are free and widely available.

However, in many cases it can be a you get what you pay for, and those can be written by anyone, and some have jumps in intensity or frequency that are not appropriate for beginners.

(Photo: Adobe Stock)

I find it is best to work with a program led by a certified coach if it is available. The advantages are that the program is designed by someone who knows what they are doing, you have someone to ask advice if things are not going well, and you have a group to help support you.

Beginning a running program to the 5k level is as much a mental and lifestyle change, as it is a physical habit. Meeting with a group helps greatly with accountability and that can be key when getting your workouts done. Even an online or virtual group will give this and can be better than trying to go it alone.

I also have 5k training programs on trails. Often the surface of a trail (depending on the area) is much softer than concrete, and for beginners who are not used to the hard pounding on their joints, and/or who may have weight to lose, trails can offer a gentler surface on which to train.

This is also a popular choice for older participants who may not want the jostling of concrete.

If a group is not available, make sure the program is gradual, without sudden sharp increases in running time. And, don’t be afraid to repeat a week if that is what you need to do. This is about reaching the end goal in a way that is successful, versus trying to follow a rigid program that may not be right for the runner.

For an absolute beginner, I have found that starting with run intervals of 30 seconds to one minute is best.

Make sure to include a proper warm-up and cool-down before and after. It doesn’t have to be anything complex. It can be five to 10 minutes of walking with simple stretches that address any areas of personal tightness a person may be experiencing.

I usually suggest running the first race at a manageable pace with the goal being to complete the distance feeling good.

The first race is always a PR (personal record). There will be other races in which speed can be added in as an extra.

(Photo: Adobe Stock)

Find A Good Place For Your Training And Get The Right Equipment

Ryan Hill, Physical Therapist and Co-founder of The Stride

Running your first 5k is a great goal. It is a race that you can push yourself in, but it’s also a distance for everyone if you put in the effort.

Some of the first things to consider are your goals, how often you can run to train, your fitness level to start, where you plan to train, and if you have the necessary equipment.

When it comes to goals, have one! Maybe the goal is to lose weight, get more fit, or push yourself physically.

Regardless, having the 5k in the calendar gives you a concrete reason to get up and go for that run. It will keep you motivated and engaged in the process.

If your goal is losing weight, then being consistent with running OR walking is the key.

Try to create a habit where it feels like physical activity is a natural part of the day. It can take a few weeks to develop a habit, so having it worked into a 5k training plan is a great way to stay on task.

If your goal is to get more fit or challenge yourself physically, then being prepared to throw in a couple of days of speed work for some variety can be beneficial. Finishing those hard runs can give a great sense of achievement.

Plan to set aside three to four days of jogging per week week and expect to spend thirty minutes to an hour being active on those days.

Typically, we suggest doing your running early in the morning. Morning races are the norm, so it helps to train during the time of day you will perform. The other advantage of starting early is that it gets the work out of the way before all the other life factors arise. It also helps kickstart your metabolism and can help you feel more energized throughout the day.

In terms of fitness level, we recommend that you be able to jog for 10 consecutive minutes before starting a 5k training program.

If you aren’t able to jog for 10 minutes, that’s perfectly fine! Sign up for the race anyways but spend a couple of extra weeks ahead of time doing a jog/walk interval program.

Start with a two-minute jog and three-minute walk x 4. This will be 20 minutes of activity. As it gets easier, increase the amount of time you’re jogging and decrease the time walking.

(Photo: Adobe Stock)

The next thing to consider is where you are going to train. Try to find a place that is safe and away from traffic. Parks, groomed trails, tracks, etc., are all good possibilities.

Find a couple of routes of different distances so that you can have some variety of scenery. You can also train on a treadmill. The benefit is that it’s indoors and you don’t have to worry about the weather. The downside is that it is very repetitive and can be harder on the ankles.

Finally, have the right equipment. There is no perfect shoe. Your foot is unique to you, so don’t expect the shoe someone else ran in to be what you need.

When you lace up the shoe, you should be able to splay out your toes, and your heel should feel secure in the back of the shoe.

Ideally, the shoe store will allow you to run in the shoe to determine any “hot spots” that you didn’t recognize in the store. While not necessary, having a GPS watch to track your mileage and heart rate can be beneficial.

Finally, reach out to a physical therapist or trainer and get a simple screen performed. They will let you know what muscle groups and motions you should work on to help avoid an injury. One of the best ways to get out of the running is to get hurt on your first race.

The post How To Prepare For Your First 5k (Expert Tips) appeared first on The Sport Review.

If you’re anything like us, you’ll have experimented with various workout routines over the years, including what time of the day suits you best.

Of course, not everyone can pick and choose exactly when they work out. Commitments such as work and family life can have a big bearing on specifically when the best time to work out is for you.

But what do the experts have to say about the best time to work out?

We asked a selected group of fitness experts for their top tips when it comes to the timing of your workouts.

Here is what they said.

Morning May Be Best – But Don’t Forget To Warm Up

Jake Maulin, General Manager and Master Instructor at CycleBar Naples

In my experience, there is no best time to exercise from an efficiency or
calorie burning standpoint – it’s more when you feel best exercising and can maintain a consistent routine.

While your body clock usually dictates if you’re an early bird or night owl, there are definitely other considerations when determining the best time to exercise, such as your work schedule, family commitments and whether you want to exercise with a friend.

Just be aware if you exercise in the morning when your body temperature is lower, you need to allow for more time to warm-up and preclude any chance of injury.

There is research that suggests that flexibility and strength are greater in the late afternoon when your body temperature rises and peaks.

There is also some science suggesting that your perceived exertion level is lowest in the afternoon — again, arguing for exercising in the afternoon or early evening.

But our die-hard morning riders would argue against this, saying they have more energy in the morning and they believe it jump-starts their metabolism for the rest of the day.

The net-net, the best time to work out is whenever you can as it’s more important to move your body, regardless of the time of day.

If you’re still unsure and have the flexibility to try different times of day, track your progress so your body can tell you at what time is optimal for you.

(Photo: Adobe Stock)

Later Workouts May Not Be As Detrimental As Once Thought

Jerome G. Enad, MD, Board Certified Orthopaedic Surgeon and Registered Clinical Exercise Physiologist

Trying to determine the best time of day to exercise is an active area of research for scientists.

For short duration/maximal exercises (e.g., sprints, jumps, isometric contractions), multiple scientific studies in adults and children have now shown peak performance effects (of 1.7 to 29.4 per cent improvement in peak power, speed, or serum biologic markers) in the afternoon hours (4 pm to 8 pm).

For longer duration/submaximal exercise, treadmill and bicycle studies have also shown peak performance during early evening versus morning hours based on ventilatory gas exchange, serum markers, and perceived level of exertion.

Most of these studies were done in healthy volunteers who regularly exercise anyway, so these results may not be generalizable to sedentary adults or exercise beginners, those with cardiac or respiratory disease, or people with diabetes or other metabolic conditions.

Therefore, for healthy people who exercise regularly, maximum benefit will occur with exercise during afternoon or evening hours.

However, the current recommendation for good health is that exercise any time of day is still better than no exercise at all.

(Photo: Adobe Stock)

The Best Time To Work Out Is When You Can Do It Consistently

Kelly Bryant, Founder of Kelly Bryant Wellness, Certified Personal
Trainer and Registered Yoga Teacher

The best time of day to work out is the time that you can get it done consistently.

Some people may have more energy first thing in the morning, or may want to hit the gym after the kids are in bed. While that certainly should be taken into consideration, it can’t help you if you’re spending your mornings making breakfast or your evenings binge-watching that show with your spouse and aren’t finding the time to get it done.

Even if you can only give 90 per cent, but you can get your workout in at a certain time, that’s better than skipping it altogether.

Plus, your body may get used to your new workout time and start providing more energy.

If you love the elliptical machine, or the squat rack at your gym, but they are always in demand at 7am, you may want to shift your workout time.

Again, the idea is to make sure that you can get your workout in, instead of waiting for the stars to align for the perfect workout.

(Photo: Adobe Stock)

Work Out When It Feels Best For You

Carol Michaels, Personal Trainer and Public Speaker at Carol Michaels Fitness

The simple answer is to exercise whenever it best fits your schedule or your energy level.

Some people are early risers and can make time for a workout before they start their day, while some have more energy at the end of the day.

For the general public, the best time to exercise is whenever you can do the workout.

Since many companies now have a gym available to their employees, a lunch time workout may be a good option, as long as there is a place to shower before returning to the office.

Exercising before gong to sleep may cause one to be energized. If you leave exercise for the end of the day, there is also a chance that something may interrupt or prevent you from working out.

(Photo: Adobe Stock)

It Depends On When You’re Going To Train Most Effectively

Elliott Upton, NASM-certified Senior Personal Trainer and Head of Online Training at Ultimate Performance

The timing of when you workout is not necessarily important. However, there are a few real-world factors that need to be taken into account.

Firstly, when are you going to train most effectively? When are you going to be able to put the most effort in? When are you going to have the most energy? When are you going to be able to train most efficiently and effectively unencumbered by a busy gym or distractions on your phone?

Secondly, some people feel stronger in the mornings than in the evenings. For some people, they feel their best in the afternoon or early evening. It is whatever is best for you.

Again, timing your workout – you will probably be more compliant or more consistent in the morning because you get it done and get it out of the way.

If you train late or in the evening, you may feel stronger because you have got more food in your system, but training can spike your cortisol (stress hormone) levels which may negatively affect your sleep (poor sleep quality is shown to compromise recovery and performance).

More important than timing, because everyone is different, is the frequency with which you train – how far apart you are training muscle groups day by day. That is vital.

It comes down training hard and then how effectively you can recover and manage stress. When you train, you create an acute stress response, which your body then recovers from and adapts to.

So the most important thing is to train hard, manage stress and recovery, sleep well and the foods that will support your goals.

Following a sensible workout plan and sticking to a good diet are important when it comes to weight loss (Photo: Adobe Stock)

At Ultimate Performance, we only ask our clients to train three times per week – they are often highly stressed and time-poor, so three weekly sessions allows balance, good recovery while optimising the volume, intensity and frequency of training.

You are always going to get better results from doing three sessions that you can absolutely crush then recover from and sleep well, as opposed to waking up at 4am and training every single day but not training effectively, having poor quality workouts and then under-recovering and sleeping poorly.

Sleep loss can increase the drive to eat, reduce gym performance, cause muscle loss, reduce the amount of body fat you lose whilst dieting and increase your risk for and sensitivity to pain.

From an objective standpoint, working out when you are able to perform at your best and get the maximum output from your training is always going to be the most important factor.

From a personal standpoint, I find working out in the morning preferential for a number of reasons.

Firstly, by getting up earlier, you’re more likely to go to bed earlier. Getting to bed earlier and sleeping better will mean you recover better, your stress hormones will be lower, your pain tolerance will be higher, your immune system will function better, and you will be better able to regulate appetite.

Secondly, by getting it done first thing in the morning – before you do anything else or before your email inbox, work schedule or competing life commitments take over – it means you are less likely to skip the workout.

This is compared to later in the day, when your schedule might take over or you might be tired or demotivated after work and more likely to skip your workout session.

It also means you are less likely to have a sub-optimal workout later in the day if you are tired, low on energy, demotivated or just short on time.

Thirdly, because you have to get your workout done before you get ready for work or your day, you will likely train with more vigour and intensity to get through the workout. The chances are you will train a little bit harder or with a little more intensity which will likely help improve results.

Also, the chances are that if you are waking up at 5am, you are likely to be training fasted. There is some evidence to suggest, certainly from a body fat point of view, that fasted training increases hormone sensitive lipase which is an enzyme that helps break down fat to be used as energy by your body.

Generally, if you get up early and the first positive thing you do in the day is training, you feel good, you’ll get endorphins, you get blood pumped around your body and brain – and that’s going to mean you go to work and you do things more productively, you feel better, your stress hormones go down and it all creates a positive feedback loop which will improve all aspects of your health, recovery, training and nutrition.

You will have more time in the evening to relax and unwind – and sleep better.

The post What’s The Best Time To Work Out? (5 Experts Answer) appeared first on The Sport Review.

We all know that regular training and a healthy diet are important factors when it comes to your running, but one area which is sometimes neglected by runners is the incorporation of strength-building exercises into their workout routines.

So, what are some of the key things to bear in mind when it comes to strength training for running, and what are some of the best exercises to perform to help support your running goals?

We asked a select group of experts for their top tips and advice when it comes to the best strength exercises for runners.

Here is what they said.

(Photo: Adobe Stock)

Why Strength Training Is Key To Running Success

Jake Harcoff, Certified Kinesiologist and Head Coach at AIM Athletic

Strength training can be extremely beneficial to running when programmed effectively.

While the benefits of resistance training are numerous, above all else, runners who regularly perform strength exercises will experience increased movement economy, increased velocity and power at their VO2 maximum, as well as reduced risk for injuries.

Movement economy refers to the aerobic energy cost of performing submaximal activity by the exerciser.

Research has shown that runners who regularly train with strength specific exercises, can experience as much as a four per cent increase in running economy compared to those who do not.

While VO2 max is increased by all kinds of exercise, strength training can help the runner maintain higher running velocities once they reach this point of maximal oxygen consumption.

Practically speaking, if two runners with the exact same VO2 maximum were to race each other, it would be the one who could produce more power, and velocity, with each stride that wins.

Finally, runners who strength train will also experience a reduction in injury risk.

Running is extremely hard on the body. While it is typically done at sub-maximal speeds, it is also a very cyclical and repetitive activity.

As with any repetitive movement, where the same muscles are being recruited over and over again, there is always the risk for imbalances, and eventually overuse injuries to occur.

Properly programmed strength training can help to target the muscles that are often neglected by running, allow the body to stay balanced and prevent certain muscles from becoming over developed.

The bottom line? Strength training is key to running success, and can be a game-changer when it comes to overall performance.

I suggest that anyone who takes running seriously, should also be on a specific strength program including compound movements such as squats, deadlifts, and various lunges.

For all of the runners I work with, I also tend to skew the overall volume of their strength training to more posterior chain exercises that target the back side of their bodies. This is because running is mostly a front side body activity. This is to help them maintain adequate balance.

(Photo: Adobe Stock)

Consider Trying Single-Leg Stability Exercises

Alina Kennedy, Running Specialist Physical Therapist and Owner of The Runners Physio

The strength training demands for runners are quite unique.

Long distance runners don’t need brute strength, power, or explosive speed so many typical gym programs aren’t specific to the needs of runners.

What runners need in terms of strength is instead muscular endurance and tissue resilience (to prevent injuries).

This means that the best strength exercises for runners are ones that work on single-leg stability exercises (like arabesques and single-leg squats against a wall), as well as core and glute endurance (like planks and side planks with leg raises).

What I have found is that many runners prefer to do exercises at home rather than at a gym due to time restraints.

Luckily, this actually works quite well and a lot of the best exercises for runners don’t require heavy weights. Using body weight and focusing on control (rather than brute strength) is a really effective way to strength train as a runner.

However, it is also worth noting that heavy-load weight training can be beneficial for runners too.

Some runners prefer going to the gym, and that is also totally fine! We actually have some great research that shows runners who lift heavy, run faster.

If a runner enjoys going to the gym and lifting heavier weights, my recommendation would still be to focus on single-leg stability. Things like lunges and step-ups with weights are great for runners!

(Photo: Adobe Stock)

Don’t Neglect Your Upper Body

Robert Herbst, Personal Trainer and Wellness Expert

Many runners who lift weights neglect their upper body.

They should work their shoulders and upper back to help them build strength so that they can maintain good form when running.

As they run, they move their arms back and forth hundreds or thousands of times depending on the distance, which can cause fatigue.

They should thus consider performing two sets each of 10 reps of Face Pulls and Shrugs to strengthen their rear delts and traps during their strength workouts.

That workload is sufficient to build strength without building extra mass they will have to carry around when they run.

(Photo: Adobe Stock)

Focus On Building Single-Leg Strength

Alyssa Kuhn, Doctor of Physical Therapy at Keep the Adventure Alive

The most important exercises for running are exercises that challenge single-leg strength and stability.

Almost everything we do in our daily lives and in our training challenges double limb strength (for example, squats, deadlifts, walking, etc). This can hide some asymmetries or imbalances from side to side.

Running is a sport that essentially requires a small single-leg squat over and over again. If you notice any asymmetries, for example, one leg is weaker than the other, you may put yourself at a higher risk for developing pain when running.

These can look many different ways. Some of the more common exercises are lunges and single-leg squats, which are great. There are many ways to modify these as well to best fit your fitness level.

Single-leg deadlifts and single-leg hops can also be extremely beneficial.

Along with single-leg strength comes the ability to be able to stand on one leg. If you can do that, don’t stop reading yet!

Almost nine out of 10 people I meet have difficulty doing this single-leg dumbbell pass exercise initially, so I want to put you to the challenge! This balance exercise challenges lateral stability which is hard to get reps of in our daily lives. Try it out to see how you do!

(Photo: Adobe Stock)

Conclusion – Wrapping Things Up

So, there are plenty of reasons to incorporate a goal-specific strength training plan into your workout routine as you look to improve your results from running.

The experts featured in this article have helped to highlight the importance of strength training when it comes to running.

Here are some of the exercises the experts suggested incorporating into your training regime:

So, focusing on building strength through single-leg stability exercises alongside some common favourites such as deadlifts and squats (while also not neglecting your upper body in the process) could be a good start to your training routine.

The post Best Strength Exercises For Runners (According To The Experts) appeared first on The Sport Review.

Good preparation for a 10k involves good nutrition – eating the right foods at the right time to ensure that you’re primed to perform at your best for the distance.

So, what are some of the key things to bear in mind when it comes to fuelling up for a 10k?

We asked a select group of nutrition and fitness experts for their take on the best foods to eat before running a 10k. We also asked them to reveal their top tips when it comes to the timing of pre-race fuelling and for any other important points to bear in mind.

Here is what they said.

(Photo: Adobe Stock)

Be Wise With Your Macronutrient Choices As The Race Approaches

Eleanor Baker, MS, RDN, LDN, Runner, Sports Dietitian and Nutritional/Dietary Advisor for Athletes through Tagalong With A Pro

When it comes to completing a 10k, every runner is looking for an awesome go-to pre workout snack that is sure to sit well and help them stay energized for miles.

A great way to think about what to eat and when is to imagine a downward slope with your run starting at the very bottom.

At the beginning of the slope, you are the furthest out time wise (say two to three hours) and can enjoy more variety in your snack choices that blend carbohydrates, protein, and fat allowing for slower digestion.

At the end of the slope, you have limited time to get a snack in (i.e. 15 minutes) and the composition of the food is focused on simple carbohydrates that are low in fiber, fat and protein so that it can be quickly utilized as fuel.

A fuelling option for two to three hours out would look much like a simple breakfast or lunch: turkey sandwich on wheat with light mayo, lettuce and tomato, oatmeal with nut butter and a handful of fresh berries, or a smoothie with a little protein powder and spoon full of chia seeds blended in.

(Photo: Adobe Stock)

Forty-five to 60 minutes out you will want something smaller and more carbohydrate based: banana with peanut butter, Clif bar, or toast with light nut butter and honey.

Right before the run, you are really focused on topping off the fuel tank or fuel for quick energy in smaller amounts (30 g of carbs): 1/2 cup apple sauce, shot of honey, dry cereal like Rice Crispies or chex, sports drink or chew with water.

Make sure to always be incorporating hydration into your pre workout fuelling as well!

Do note that you do not need to eat at every interval listed. Rather, listen to your body to know how much you need.

Having these options on hand to help you find just the right balance is important for fuelling a great run.

Having tried and true options are essential for success in competition. You should be experimenting with and practicing your fuelling strategies way before race day.

Take good notes on what works well and what does not for yourself – everyone is a little different so it may take a few tries to find what works best for you!

(Photo: Adobe Stock)

Carbohydrates Will Be Your Main Source Of Fuel

Natalie Kravat, Registered Dietician

I recommend eating something with a moderate amount of carbohydrates (around 15 to 30 grams depending on hunger levels and energy needs) with some protein and fat, two to four hours before the race.

Carbohydrates will be the main source of fuel during the race, so you want to make sure you aren’t skipping those beforehand as doing so can cause low energy. However, overdoing it can cause bloating, gas, or discomfort during the race.

The timing of the meal or snack is dependent upon the person. Some individuals may be able to tolerate a fuller stomach and some want to feel full when they get to the starting line.

Some snack suggestions include: a banana with one tablespoon of peanut butter, wholegrain toast with nut butter, a trail mix with dried fruit and nuts, or a whole-food granola bar (Larabar, RX bar, etc).

Watch out for excessive nuts or dairy prior to the race as they are known to cause some stomach upset. However, similar to timing, the person will need to experiment with which foods sit right and which do not. This really varies person to person.

(Photo: Adobe Stock)

The Best Foods Depend On How Much Time You Have Before The 10k

Melissa Boufounos, Certified Holistic Nutritionist and Nutrition Coach

When it comes to fuelling for a 10k, the optimal substrate to focus on will be carbohydrates.

For specific foods to eat, that will depend on the person and what their preferences are, how much time they have before the 10k and what they have practiced with.

If you have three to four hours of digestion time before the 10k, you want a meal that is about 80 per cent carbohydrates (low-fiber), 10 per cent protein and 10 per cent fat. You’ll also want to drink plenty of water. This might look like oatmeal with a banana and peanut butter.

If you only have one to two hours of digestion time before the 10k, you want to get mostly carbohydrates with little to no protein or fat. You’ll also want to drink water. This could be something easy to digest like an English muffin with some jam or an energy bar or dried fruit.

If you only have 30 to 60 minutes of digestion time, baby food pouches or apple sauce are very easy to digest, or you might opt for an energy gel. You’ll also want to drink water.

The post Best Foods To Eat Before Running A 10k (Expert Tips) appeared first on The Sport Review.

When it comes to losing unwanted weight, it’s widely accepted that the most effective method is to stick to a nutrition and exercise plan in which you’re burning slightly more calories than you’re consuming over time.

Running is a great form of exercise that can help to support you on your journey as you look to achieve your health and fitness goals.

But what are some of the key things to think about when it comes to running and weight loss when you’re just starting out?

We asked a select group of experts for their top tips when it comes to running for weight loss.

Here is what they said.

Start Slowly – And Listen To Your Body

Dr. Alex Tauberg, Board Certified Chiropractor and Owner of thepittsburghchiropractor.com

Running is a great way to lose weight, but it needs to be done in a systematic way so as to reduce the chance of getting injured.

Injuries will set your weight loss journey back and make it more difficult to get into a routine.

If you are a beginner just starting to get into running, you should slowly progress into the routine to prevent injury.

I generally recommend starting at around 20-30 minutes two to three times a week. Do what you feel comfortable doing at first. Don’t push yourself too far.

Once you have found your baseline, you will only want to progress at an increase of intensity of 10 per cent per week. Progressing faster than that increases your risk of injury or overtraining.

If you do experience pain, that is your body telling you that you are doing something wrong.

Doing the above should reduce your chance of getting injured when starting a running program which will allow you to continue on with your weight loss journey.

(Photo: Adobe Stock)

Get The Right Shoes And Consider Walk-Run Intervals

Shellie Wingate, Certified Personal Trainer, Health Coach and Nutrition Coach

While we now know that fat loss isn’t always as simple as calories-in vs. calories-out, when done correctly, running can be a simple and sustainable form of exercise that burns calories and helps with fat loss.

When a client expresses interest in wanting to start a running program I always provide the following tips.

1) Invest in a good pair of shoes, preferably at a run/walk shop where you can be properly fitted for your size and gait, or you can try a website that will pick a pair of shoes for you based on a questionnaire.

2) If you are running outside, map out your run before you start, making sure you know the area well and you know the area is safe for pedestrians.

This will not only help you to avoid running for too long, but also help you to avoid getting lost or putting yourself in danger.

3) Start by alternating between running at a slow, comfortable pace for 30 to 60 seconds, then walk for 60 to 90 seconds for 10 to 20 minute sessions. As your endurance gets better, you can slowly increase the time you run and decrease the time you walk.

Increase the time of the session by five minutes every week or every other week until you reach your target goal. There are good beginner running apps available, such as Couch25K, that will coach you through this process.

(Photo: Adobe Stock)

4) For fat loss purposes, you don’t even have to run the entire time of your session. You can actually stick with walk-run intervals if that feels better to you.

For many people, using the walk-run interval is a sustainable way for them to include running in their exercise program without causing the body to respond negatively to the physical stress of running.

5) Running for exercise does not require carb-loading, unless you are running for long periods of time such as an hour-and-a-half or longer.

A regular meal at least two hours before a run of an hour or less should give you enough energy to sustain your run and enough time between the meal and the run to avoid stomach cramps.

6) A mistake I see many new runners make is using their running session as a justification to indulge in highly processed foods and/or high sugar beverages, such as sports drinks, after their run. It doesn’t take much of these types of foods and beverages to negate the calories burned during a run.

7) Take at least two to three days off per week. Strength training on your days off is an option which can actually help you to improve your running skills and avoid injury as well as improve fat loss.

Active recovery on days off, such as a leisurely walk or bike ride, yoga, or a light hike can help you renew your energy while giving your body the rest it needs to avoid injuries.

(Photo: Adobe Stock)

Start Small To Avoid Injury

Alicia Filley, Physical Therapist and Founder Of The Healthy Hiker

Running is a great way to increase calorie expenditure to help facilitate weight loss.

For those beginning a running program, there are a few things to remember.

Firstly, start small. After a 10 minute walking warm-up, incorporate jogging intervals of one to three minutes every four minutes within your current walking distance.

Increase these intervals by one minute every three to five days.

Therefore, take your time in building up longer intervals with shorter walking rest periods.

(Photo: Adobe Stock)

Consistency Is Key

Timothy Lyman, Certified Personal Trainer and Director of Training
Programs at Pittsburgh Fleet Feet

Twenty to 30 minutes of daily exercise combined with a healthy diet and proper sleep hygiene is the minimum effective dose for weight loss.

Another mental note to take is that sustained weight loss is the result of a higher metabolism. In order to increase your resting metabolic rate, it is the consistency of exercise that is crucial and not the intensity or duration.

Focus on consistent, quality movement (run, walk, bike, climb, paddle board, etc.) every day, rather than embracing the weekend warrior mentality.

For most runners, working within 60 to 90 per cent of their maximum heart rate will offer the greatest benefit on all fronts.

If the primary goal is weight loss, sticking with 60 to 70 per cent of maximum over a consistent stretch of time is the best bet. Consistency is key here!

People like to do too much, too soon in order to see instant results. But these results aren’t sustainable if you haven’t created the right habits and behavioral patterns to start with.

(Photo: Adobe Stock)

Running Is Effective – But Only Do It If You Enjoy It

Rob Arthur, Certified Strength and Conditioning Specialist and Nutrition Coach

Running, or any form of exercise, can certainly help for weight loss, but a major factor to consider is whether it’s an activity you’ll do consistently or not.

So, before picking up running in an effort to reach and maintain a healthy weight, consider first if you enjoy it. After all, it will only benefit you if you do it consistently.

If you do enjoy it and want to keep it up for the (pun alert) long run, start conservatively and build up mileage and speed slowly.

Nothing will sideline your efforts faster than an injury, and doing too much too soon is a common mistake.

Making an effort to increase movement throughout the day, even in small spurts, can also help. This can help boost non-exercise activity thermogenesis, which typically accounts for more of our caloric burn than structured exercise.

Finally, making positive changes to your diet is a critical component of losing weight. Focus on minimally processed, nutrient dense foods, prioritize protein with every meal, and fill in the gaps with healthy carbs and fats from whole-food sources.

Pay attention to your motivations for eating and your appetite. Eat slowly, and stop when 80 per cent full – satisfied, not stuffed.

Remember that your worth is not in your weight. While reaching a healthy weight when you have weight to lose can dramatically increase your quality of life, no number on the scale will make you happy.

The post How To Start Running For Weight Loss (Expert Tips) appeared first on The Sport Review.