Calories Burned HQ

Calories Burned Running 10 Miles

Noleen Arendse — Fri, 05 Apr 2024 08:13:00 +0000

The calories burned running 10 miles can range from 1,000 to 1,800 depending on your weight and pace.

The average person burns about 100 to 180 calories per mile. The calories burned running 10 miles can therefore range from 1,000 to about 1,800 (or more).

Summary

Calories Burned Running a Half Marathon

Noleen Arendse — Sun, 31 Mar 2024 08:32:37 +0000

The calories burned running a half marathon can range from 1,310 to 2,358 depending on your weight and pace.

The average person burns about 100 to 180 calories per mile. The calories burned running a half marathon can therefore range from 1,310 to about 2,358 (or more).

Summary

What to Eat After Running

Noleen Arendse — Sun, 11 Feb 2024 09:37:56 +0000

What to eat after running depends on how quickly you need to recover and prepare for your next run.

After running, eat carbohydrates and protein to help your body refuel glycogen stores and repair and build muscle.

You’ll also need to rehydrate using water and electrolytes.

Summary

What to Eat While Running

Noleen Arendse — Sun, 04 Feb 2024 18:40:32 +0000

Deciding what to eat while running is only needed when you are going to run for more than 90 minutes.

Eating while running is a new experience for most people, it can be daunting at first – but it get’s easier with practice.

You don’t need to eat on shorter runs, just make sure you understand what to eat before running.

When doing a longer run:

Pre-fuel by eating fist-sized portions of complex carbs 4 to 6 times a day in the 24 hours before your run.
Start eating simple carbs (sweet stuff) 60 minutes into your run, then every 45 minutes.

Once a week, on very slow runs you can practice training low by not eating anything during the run, training your body to fuel from body fat.

Summary

What to Eat Before Running

Noleen Arendse — Mon, 29 Jan 2024 14:38:07 +0000

What to eat before running depends on the type of run.

If it’s a slow and short run, you won’t need to eat anything special before, however attempting longer, higher-intensity runs without proper fueling can end in disaster.

Pick your planned run type from below to understand what to eat before.

Summary

12 Types of Pull-Ups: Easy to Advanced

Gareth Chapman — Mon, 08 Jan 2024 18:53:38 +0000

Lift your pull-up game with these 12 types of pull-ups progressing from beginner level to advanced.

We cover the type of pull-up, why it can help you grow stronger plus the muscles it works. We’ve also got videos for each variation so that you can see how to perform the specific pull-up.

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

1. Resistance band pull-ups - beginner

Resistance band pull-ups use elastic bands to reduce the amount of body weight that you need to lift during a pull-up. This makes it easier to focus on form and gradually build your strength.

Remember, strength not only applies to your muscles but also your tendons and ligaments which tend to take longer to strengthen. [1] Gradually increasing the load will help strengthen your tendons and ligaments which will help to prevent injury.

We recommend the THINEFIT Pull-Up Assistance Bands because they have a bundle of resistance bands that are color-coded to help you work out the best band to assist you.

Varying Levels of Resistance

Resistance Bands

$36.98

View on Amazon

12/22/2024 12:38 am GMT

To do assisted pull-ups with resistance bands, choose the band that allows you to do 5 pull-ups. Gradually increase by a rep each week until you can do 8.

Reduce the assistance from the band so that you can only perform 5 pull-ups. Once more, increase by a rep each week until you can perform 8 pull-ups.

Muscles worked by resistance band pull-ups

Latissimus dorsi (lats) [2]
Rhomboids [3]
Biceps [4]
Forearms

How to do a resistance band pull-up

Attach the resistance band to a pull-up bar.
Place one knee into the loop of the band.
Grip the bar with your hands shoulder-width apart.
Hang from the bar and then pull yourself up, using the assistance provided by the band.
Lower yourself back down with control.

Assisted pull-ups with resistance bands are a great option for beginners. The assistance from the bands helps you to focus on perfecting your form while gradually growing stronger.

Summary

2. Incline pull-ups or ring rows - beginner

An incline pull-up sets the bar lower than a standard pull-up bar (about hip height). The person holds onto the bar and walks their feet forward until the body is at an incline and then pulls themselves up towards the bar in a rowing movement.

The lower bar placement reduces the resistance required to pull yourself up and allows you to gradually grow stronger.

For a greater challenge, you can also perform ring rows. Instead of lowering the bar, use hanging rings to perform the rows. We recommend the rings below as the straps have markings to help you hang them evenly.

Easy to Adjust Rings

Rings & Straps

$36.99

View on Amazon

12/22/2024 12:38 am GMT

Muscles worked by incline pull-ups or ring rows

Lats
Rear deltoids [5]
Biceps
Rhomboids

How to do an incline pull-up

Hold onto the bar and walk your feet forward until your body is inclined.
Pull yourself up towards the bar so that your chest touches the bar.
Lower yourself back down.

How to do an incline ring row

Hang the rings at about hip height from the pull-up bar. Grab the rings with both hands.
Walk your feet forward to form a 45-degree angle to the ground.
Extend your arms and lock out your elbows.
Squeeze your shoulder blades together, keep your elbows at your sides, and pull your hands towards your armpits until the rings touch your chest.
Slowly lower yourself back down until your arms are locked out.

Ring rows work the muscles required to perform pull-ups by reducing the resistance so that you don't have to pull up your whole body weight.

Summary

3. Negative pull-ups - beginner

A negative pull-up focuses on the lowering phase of the pull-up. Instead of pulling yourself up to the bar, you start at the top and lower yourself down slowly. This helps to build strength, grip strength, forearm strength, and control and targets the muscles required to do a pull-up.

According to a Men’s Health article on eccentric training, performing negative pull-ups (eccentric pull-ups) is useful for building the strength to perform a full pull-up. [6]

Muscle groups worked by negative pull-ups

Lats
Rhomboids
Biceps
Forearms [7]

How to do a negative pull-up

Use a sturdy chair or box to get into the top position of a pull-up.
Slowly lower yourself down, taking at least 3-5 seconds.
Repeat for multiple repetitions.

Negative pull-ups focus on the lowering phase of the pull-up. They are a great way to get used to the weight of your body.

Summary

4. Jumping pull-ups - beginner

Jumping pull-ups use the power in your lower body to jump up to the pullup bar to help in the upward phase of the pull-up. This helps beginners experience the full range of motion of the pull-up without having to lift their full body weight.

Jumping pull-ups help to develop the explosive strength required for the initial pull in a regular pull-up. This can be particularly helpful for beginners working on building the strength required for the exercise.

Muscle groups worked by jumping pull-ups

Latissimus dorsi
Biceps
Upper back muscles

How to do a jumping pull-up

Stand below the pull-up bar.
Jump and use the momentum to pull your chin above the bar.
Lower yourself back down in a controlled manner.

As you master the first 4 pull-ups for beginners, continue to challenge yourself with different types of pull-ups that are more advanced. Not only will this help you grow stronger, but it can also keep you motivated as you learn how to do more pull-ups.

Jumping pull-ups use the explosive power of your legs to help you with the upward pull phase of the pull-up. Make sure you keep the movement controlled to prevent injury.

Summary

Lift your pull-up game with these 12 types of pull-ups progressing from beginner level to advanced.

We cover the type of pull-up, why it can help you grow stronger plus the muscles it works. We’ve also got videos for each variation so that you can see how to perform the specific pull-up.

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

Table Contents

1. Resistance band pull-ups – beginner

Resistance band pull-ups use elastic bands to reduce the amount of body weight that you need to lift during a pull-up. This makes it easier to focus on form and gradually build your strength.

We recommend the THINEFIT Pull-Up Assistance Bands because they have a bundle of resistance bands that are color-coded to help you work out the best band to assist you.

Varying Levels of Resistance

Resistance Bands

$36.98

View on Amazon

12/22/2024 12:38 am GMT

To do assisted pull-ups with resistance bands, choose the band that allows you to do 5 pull-ups. Gradually increase by a rep each week until you can do 8.

Reduce the assistance from the band so that you can only perform 5 pull-ups. Once more, increase by a rep each week until you can perform 8 pull-ups.

Muscles worked by resistance band pull-ups

Latissimus dorsi (lats) [2]
Rhomboids [3]
Biceps [4]
Forearms

How to do a resistance band pull-up

https://www.youtube.com/watch?v=Dx6DNiOklZI

Attach the resistance band to a pull-up bar.
Place one knee into the loop of the band.
Grip the bar with your hands shoulder-width apart.
Hang from the bar and then pull yourself up, using the assistance provided by the band.
Lower yourself back down with control.

Assisted pull-ups with resistance bands are a great option for beginners. The assistance from the bands helps you to focus on perfecting your form while gradually growing stronger.
Summary

2. Incline pull-ups or ring rows – beginner

The lower bar placement reduces the resistance required to pull yourself up and allows you to gradually grow stronger.

Easy to Adjust Rings

Rings & Straps

$36.99

View on Amazon

12/22/2024 12:38 am GMT

Muscles worked by incline pull-ups or ring rows

Lats
Rear deltoids [5]
Biceps
Rhomboids

How to do an incline pull-up

https://www.youtube.com/watch?v=AlDXMqD6RKA

Hold onto the bar and walk your feet forward until your body is inclined.
Pull yourself up towards the bar so that your chest touches the bar.
Lower yourself back down.

How to do an incline ring row

https://www.youtube.com/watch?v=B90sF7dbP04

Hang the rings at about hip height from the pull-up bar. Grab the rings with both hands.
Walk your feet forward to form a 45-degree angle to the ground.
Extend your arms and lock out your elbows.
Squeeze your shoulder blades together, keep your elbows at your sides, and pull your hands towards your armpits until the rings touch your chest.
Slowly lower yourself back down until your arms are locked out.

Ring rows work the muscles required to perform pull-ups by reducing the resistance so that you don’t have to pull up your whole body weight.
Summary

3. Negative pull-ups – beginner

According to a Men’s Health article on eccentric training, performing negative pull-ups (eccentric pull-ups) is useful for building the strength to perform a full pull-up. [6]

Muscle groups worked by negative pull-ups

Lats
Rhomboids
Biceps
Forearms [7]

How to do a negative pull-up

https://www.youtube.com/watch?v=uDAFeKldDlM

Use a sturdy chair or box to get into the top position of a pull-up.
Slowly lower yourself down, taking at least 3-5 seconds.
Repeat for multiple repetitions.

Negative pull-ups focus on the lowering phase of the pull-up. They are a great way to get used to the weight of your body.
Summary

4. Jumping pull-ups – beginner

Muscle groups worked by jumping pull-ups

Latissimus dorsi
Biceps
Upper back muscles

How to do a jumping pull-up

https://www.youtube.com/watch?v=eRRmHSwl4EI

Stand below the pull-up bar.
Jump and use the momentum to pull your chin above the bar.
Lower yourself back down in a controlled manner.

Jumping pull-ups use the explosive power of your legs to help you with the upward pull phase of the pull-up. Make sure you keep the movement controlled to prevent injury.
Summary

5. Weighted pull-ups – intermediate

Steadily progressing and challenging yourself is one of the key principles that can help you grow stronger and lose weight. For more on this, check out these free workouts for men over 40.

If you can perform 6-8 standard pull-ups without assistance, then adding weight to your pull-ups will increase muscle activation and the intensity of your workout, plus help you build strength.

The added weight will stimulate your muscles to work harder to complete a full pull-up. When you remove the weights and perform a standard pull-up, you’ll feel much lighter and stronger.

Muscles worked by weighted pull-ups

Latissimus dorsi
Biceps
Trapezius

How to do weighted pull-ups

https://www.youtube.com/watch?v=KOw6VhY8McQ

You’ll need a weighted vest, weight belt, or dip belt with weight plates attached. Some people also hold a dumbbell between their feet.
Choose a weight that will allow you to perform 4 reps.
Position your hands shoulder-width apart.
Initiate the pull-up by squeezing your shoulder blades together and pulling your elbows down and toward the sides.
Pull yourself up until your chest reaches the bar, keep your core engaged, and maintain proper form.
Control the movement as you lower yourself down until your arms are fully extended. Avoid swinging on the way up or down.

Adding extra weight in a pull-up will challenge your muscles, grow your back, and help you to grow stronger. Start light and gradually progress.
Summary

6. Close-grip pull-ups – intermediate

Close-grip pull-ups use a narrower grip that’s closer than shoulder-width apart. This type of pull-up places more emphasis on the biceps and the muscles of the inner back and targets these areas.

By strengthening these muscles, you increase your overall pulling power which improves performance in standard pull-ups.

Muscles worked by close-grip pull-ups

Biceps
Inner back (teres major and minor)
Rhomboids
Lats

How to do a close-grip pull-up

https://www.youtube.com/watch?v=VuIkwZEEdEQ

Position your hands closer together than shoulder-width and grip the bar.
Hang from the bar with your arms fully extended.
Pull yourself up, bringing your chin over the bar.
Lower yourself back down with control.

Close-grip pull-ups use a grip that is narrow and closer together compared to your shoulder width. It places a greater challenge on your arms and inner back.
Summary

7. L-sit pull-ups – intermediate

L-sit pull-ups use the traditional pull-up motion while keeping your body in an L-sit position. This type of pull-up engages your abs and core muscles and places an additional challenge on your upper body strength. It’s a great exercise to include in your workout.

By increasing your core strength and stability, as well as your upper body strength, you’ll improve your overall body control and coordination.

Muscles worked by L-sit pull-ups

Core muscles (rectus abdominis, obliques)
Latissimus dorsi
Biceps

How to do an L-sit pull-up

https://www.youtube.com/watch?v=CDKQ3MgWohw

Place your hands shoulder-width apart.
Hang from the bar and lift your legs in an L-sit position.
Pull yourself up, maintaining the L-sit.
Lower yourself back down with control.

The L-sit pull-up requires strong abs, lats, and quads. It’s a challenging pull-up but will give you great results.
Summary

8. Commando pull-ups – intermediate

Commando pull-ups require a close-supinated grip with the hands facing each other. The pull-up movement is slightly to the side as you pull yourself up to avoid your head from hitting the bar. This places an additional challenge on your grip strength, core, and lats.

Muscle groups worked by commando pull-ups

Brachialis
Brachioradialis
Latissimus dorsi
Biceps

How to do commando pull-ups

https://www.youtube.com/watch?v=GITBFhecTII

Stand sideways underneath the pull-up bar.
Grip the pull-up bar with one hand in front of the other.
Pull yourself up towards one hand – the pull-up movement will be slightly to the side to avoid hitting your head.
Lower yourself down and repeat on the other side. Be careful not to strain your neck.

Commando pull-ups will challenge your core and grip strength. Make sure you repeat the movement on both sides to work your sides evenly.
Summary

9. Wide-grip pull-ups – advanced

Wide-grip pull-ups use a grip that is slightly wider than shoulder-width apart. This type of pull-up targets the outer back muscles and challenges the shoulders. A very wide grip puts you at risk of injuring your shoulders, so make sure that your grip is only just wider than shoulder-width.

The wider grip increases the distance your body must travel and places a greater load on the outer lats and deltoids. This pull-up variation also requires additional shoulder stability and strength.

Muscles worked by wide-grip pull-ups

Latissimus dorsi (outer)
Deltoids (outer)
Rhomboids
Biceps

How to do wide-grip pull-ups

https://www.youtube.com/watch?v=7IV729pBFUc

Grip the pull-up bar with hands slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended.
Pull yourself up, bringing your chest towards the bar.
Lower yourself back down with control.

Position your hands slightly wider than shoulder-width apart to perform a wide-grip pull-up. Make sure that they are not too far apart as this places unnecessary strain on the shoulders.
Summary

10. Archer pull-ups – advanced

Archer pull-ups are called “Archer” because they look like an archer pulling back a bowstring. One arm stays straight while the other performs a pulling motion.

This pull-up variation challenges the chest and triceps on one side while working the lats and biceps on the other. They require a significant amount of strength and stability on both sides of the body. The straight arm also adds isometric work for the pushing arm which makes it more challenging than standard pull-ups.

Muscles worked by archer pull-ups

Lats
Biceps
Chest (on one side)
Triceps (on one side)

How to do archer pull-ups

https://www.youtube.com/watch?v=NuqcoOAsTMA

Start with a wide grip on the pull-up bar.
Shift your body to one side while keeping one arm straight and the other bent.
Pull up with the bent arm, bringing your chest towards that side of the bar.
Lower yourself back down and repeat on the other side.

An archer pull-up is not for the fainthearted. It’s an advanced pull-up that will challenge your upper body and core. Make sure that you repeat the movement on both sides.
Summary

11. One-arm pull-ups – advanced

One of the most difficult pull-up variations, one-arm pull-ups involves using one arm to pull up your entire body weight while the other arm remains inactive. A one-arm pull-up requires exceptional upper-body strength and lots of practice.

Muscles worked by one-arm pull-ups

Lats
Biceps
Forearms
Core muscles

How to do one-arm pull-ups

https://www.youtube.com/watch?v=mTJHClMQPM8

Place your hands shoulder-width apart on the pull-up bar.
Shift your body to one side, engaging the working arm.
Pull yourself up with the working arm, keeping the other arm inactive.
Lower yourself back down with control.

Another advanced pull-up, one-arm pull-ups use one arm to pull you up while the other remains inactive. Be careful of injuring your joints and muscles by progressing too quickly.
Summary

12. Muscle-ups – advanced

Another very demanding pull-up variation, muscle-ups are a combination of a pull-up and a dip. You transition from hanging below the bar to pushing yourself up above it in one movement.

Muscle-ups are challenging due to the explosive power needed to transition from the pull-up phase to the dip phase. This exercise demands advanced upper body strength, coordination, and timing.

Muscles worked by muscle-ups

Lats
Biceps
Triceps
Chest
Shoulders

How to do muscle ups

https://www.youtube.com/watch?v=Gpny7WAAZ44

Start with a false grip (thumbs above the bar or an overhand grip) on the pull-up bar. Your hands should be shoulder-width apart.
Pull yourself up.
Once your chest is higher than the bar, lean forward and change into a dip by pushing yourself above the bar.
Lower yourself back down in a controlled manner.

A muscle up is a combination of a pull-up and a dip. Although it requires upper body strength, it’s also technique.
Summary

FAQs

What’s the best pull-up type for beginners?

Resistance band pull-ups are the best type of pull-ups for beginners. It helps you to learn and perfect your pull-up form and technique while building strength to perform a proper unassisted pull-up.

How many pull-ups should I be able to do?

There’s no specific number of pull-ups that you should be able to do. When starting pull-ups, aim for 5-8 reps before progressing.

Can I do pull-ups without a bar?

Yes, you can. You can improvise by using a towel wrapped around a door (towel pull-ups), a door pull-up bar, tree branches, playground equipment, and more. For best results, invest in a wall-mounted pull-up bar to prevent the risk of injury.

What type of pull-up is the hardest?

One-arm pull-ups are the most challenging, followed by archer pull-ups and muscle ups.

Are there any modifications for pull-ups if I have limitations?

Yes, you can use resistance bands to assist you, focus on negative reps (lowering yourself in a controlled manner), jumping pull-ups, and ring rows.

Overall Summary

There are plenty of variations to help you learn how to do a proper pull-up.
Using resistance bands is one of the best ways to assist you if you are a beginner.
Once you can perform a few unassisted pull-ups, challenge yourself with a few intermediate to advanced types of pull-ups.

Sources

5. Weighted pull-ups - intermediate

Steadily progressing and challenging yourself is one of the key principles that can help you grow stronger and lose weight. For more on this, check out these free workouts for men over 40.

If you can perform 6-8 standard pull-ups without assistance, then adding weight to your pull-ups will increase muscle activation and the intensity of your workout, plus help you build strength.

The added weight will stimulate your muscles to work harder to complete a full pull-up. When you remove the weights and perform a standard pull-up, you’ll feel much lighter and stronger.

Muscles worked by weighted pull-ups

Latissimus dorsi
Biceps
Trapezius

How to do weighted pull-ups

You’ll need a weighted vest, weight belt, or dip belt with weight plates attached. Some people also hold a dumbbell between their feet.
Choose a weight that will allow you to perform 4 reps.
Position your hands shoulder-width apart.
Initiate the pull-up by squeezing your shoulder blades together and pulling your elbows down and toward the sides.
Pull yourself up until your chest reaches the bar, keep your core engaged, and maintain proper form.
Control the movement as you lower yourself down until your arms are fully extended. Avoid swinging on the way up or down.

Adding extra weight in a pull-up will challenge your muscles, grow your back, and help you to grow stronger. Start light and gradually progress.

Summary

6. Close-grip pull-ups - intermediate

Close-grip pull-ups use a narrower grip that’s closer than shoulder-width apart. This type of pull-up places more emphasis on the biceps and the muscles of the inner back and targets these areas.

By strengthening these muscles, you increase your overall pulling power which improves performance in standard pull-ups.

Muscles worked by close-grip pull-ups

Biceps
Inner back (teres major and minor)
Rhomboids
Lats

How to do a close-grip pull-up

Position your hands closer together than shoulder-width and grip the bar.
Hang from the bar with your arms fully extended.
Pull yourself up, bringing your chin over the bar.
Lower yourself back down with control.

Close-grip pull-ups use a grip that is narrow and closer together compared to your shoulder width. It places a greater challenge on your arms and inner back.

Summary

7. L-sit pull-ups - intermediate

By increasing your core strength and stability, as well as your upper body strength, you’ll improve your overall body control and coordination.

Muscles worked by L-sit pull-ups

Core muscles (rectus abdominis, obliques)
Latissimus dorsi
Biceps

How to do an L-sit pull-up

Place your hands shoulder-width apart.
Hang from the bar and lift your legs in an L-sit position.
Pull yourself up, maintaining the L-sit.
Lower yourself back down with control.

The L-sit pull-up requires strong abs, lats, and quads. It's a challenging pull-up but will give you great results.

Summary

8. Commando pull-ups - intermediate

Muscle groups worked by commando pull-ups

Brachialis
Brachioradialis
Latissimus dorsi
Biceps

How to do commando pull-ups

Stand sideways underneath the pull-up bar.
Grip the pull-up bar with one hand in front of the other.
Pull yourself up towards one hand – the pull-up movement will be slightly to the side to avoid hitting your head.
Lower yourself down and repeat on the other side. Be careful not to strain your neck.

Commando pull-ups will challenge your core and grip strength. Make sure you repeat the movement on both sides to work your sides evenly.

Summary

9. Wide-grip pull-ups - advanced

The wider grip increases the distance your body must travel and places a greater load on the outer lats and deltoids. This pull-up variation also requires additional shoulder stability and strength.

Muscles worked by wide-grip pull-ups

Latissimus dorsi (outer)
Deltoids (outer)
Rhomboids
Biceps

How to do wide-grip pull-ups

Grip the pull-up bar with hands slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended.
Pull yourself up, bringing your chest towards the bar.
Lower yourself back down with control.

Position your hands slightly wider than shoulder-width apart to perform a wide-grip pull-up. Make sure that they are not too far apart as this places unnecessary strain on the shoulders.

Summary

10. Archer pull-ups - advanced

Archer pull-ups are called “Archer” because they look like an archer pulling back a bowstring. One arm stays straight while the other performs a pulling motion.

Muscles worked by archer pull-ups

Lats
Biceps
Chest (on one side)
Triceps (on one side)

How to do archer pull-ups

Start with a wide grip on the pull-up bar.
Shift your body to one side while keeping one arm straight and the other bent.
Pull up with the bent arm, bringing your chest towards that side of the bar.
Lower yourself back down and repeat on the other side.

An archer pull-up is not for the fainthearted. It's an advanced pull-up that will challenge your upper body and core. Make sure that you repeat the movement on both sides.

Summary

11. One-arm pull-ups - advanced

Muscles worked by one-arm pull-ups

Lats
Biceps
Forearms
Core muscles

How to do one-arm pull-ups

Place your hands shoulder-width apart on the pull-up bar.
Shift your body to one side, engaging the working arm.
Pull yourself up with the working arm, keeping the other arm inactive.
Lower yourself back down with control.

Another advanced pull-up, one-arm pull-ups use one arm to pull you up while the other remains inactive. Be careful of injuring your joints and muscles by progressing too quickly.

Summary

12. Muscle-ups - advanced

Another very demanding pull-up variation, muscle-ups are a combination of a pull-up and a dip. You transition from hanging below the bar to pushing yourself up above it in one movement.

Muscle-ups are challenging due to the explosive power needed to transition from the pull-up phase to the dip phase. This exercise demands advanced upper body strength, coordination, and timing.

Muscles worked by muscle-ups

Lats
Biceps
Triceps
Chest
Shoulders

How to do muscle ups

Start with a false grip (thumbs above the bar or an overhand grip) on the pull-up bar. Your hands should be shoulder-width apart.
Pull yourself up.
Once your chest is higher than the bar, lean forward and change into a dip by pushing yourself above the bar.
Lower yourself back down in a controlled manner.

A muscle up is a combination of a pull-up and a dip. Although it requires upper body strength, it's also technique.

Summary

FAQs

What's the best pull-up type for beginners?

Resistance band pull-ups are the best type of pull-ups for beginners. It helps you to learn and perfect your pull-up form and technique while building strength to perform a proper unassisted pull-up.

How many pull-ups should I be able to do?

There’s no specific number of pull-ups that you should be able to do. When starting pull-ups, aim for 5-8 reps before progressing.

Can I do pull-ups without a bar?

What type of pull-up is the hardest?

One-arm pull-ups are the most challenging, followed by archer pull-ups and muscle ups.

Are there any modifications for pull-ups if I have limitations?

Yes, you can use resistance bands to assist you, focus on negative reps (lowering yourself in a controlled manner), jumping pull-ups, and ring rows.

Overall Summary

There are plenty of variations to help you learn how to do a proper pull-up.
Using resistance bands is one of the best ways to assist you if you are a beginner.
Once you can perform a few unassisted pull-ups, challenge yourself with a few intermediate to advanced types of pull-ups.

Sources

The post 12 Types of Pull-Ups: Easy to Advanced appeared first on Calories Burned HQ.

Peloton Shoe Sizing Tool

Noleen Arendse — Thu, 10 Aug 2023 19:24:23 +0000

Wondering what size you are in Peloton shoes? Use our Peloton shoe sizing tools to find your equivalent US or UK size in Peloton shoes.

Below you’ll find the Peloton shoe sizing tool and Peloton size charts to help you find your size. We also discuss the benefits of using Peloton cycling shoes and what to consider when purchasing regular cycling shoes to use on your Peloton bike.

Peloton shoe sizing tool

Finding the right Peloton shoe sizing is important to get the most out of your workouts. When your shoes are too tight, they can restrict your movement and cause discomfort. If they are too loose, you can slide around which makes it difficult to clip in and out of pedals.

Peloton shoe sizes are true to size. However, they are snug so if you have wide feet, it’s suggested to size up. You can also use our Peloton shoe sizing tool to help you find the right size.

Simply select your standard shoe size in US or UK sizing and the tool will automatically select the Peloton shoe sizing for you.

Use this peloton shoe size chart tool to easily look up your size.

Getting the correct fit in Peloton shoe sizing is important. Use the above Peloton shoe sizing tool to find your size!

Summary

Peloton shoe size chart

You can also measure your foot length and use our Peloton shoe size chart to find your nearest fit.

How to measure your foot length

Stand barefoot on a piece of paper with your heels against a wall.
Trace around your feet.
Measure the length of your feet from the end of your big toe to your heel.

Use the Peloton shoe size chart below to find your nearest fit.

Keep in mind that shoe sizing can vary between brands and the measurements below are approximations.

Peloton shoe size chart for women

US	UK	Foot length (inches)	Foot length (cm)	Peloton Shoe Size
5	3	8.5	21.6	36
6	4	8.9	22.5	37
7	5	9.3	23.5	38
8	6	9.5	24.1	39
9	6.5	9.9	25.1	40
10	7	10.2	25.9	41
11	8	10.5	26.7	42
12	9	10.9	27.6	43

Peloton shoe size chart for men

US	UK	Foot length (inches)	Foot length (cm)	Peloton Shoe Size
7	6.5	9.6	24.4	40
8	7	9.9	25.4	41
9	8	10.3	26	42
10	9	10.6	27	43
10.5	9.5	10.8	27.3	44
11	10	10.9	27.9	45
12	11	11.3	28.6	46
13	12	11.6	29.4	47
13.5	12.5	11.8	29.7	48

Do Peloton shoes have half sizes?

Yes, Peloton’s Altos cycling shoe has half sizes for men and women. Use this size chart to see which half sizes are available.

US Womens	US Men’s
6.5	–
7	–
7.5	6
8	6.6
8.5	7
9	7.5
9.5	8
10	8.5
10.5	9
11	9.5
11.5	10
12	10.5
–	11
–	11.5
–	12
–	12.5
–	13
–	14

The best way to find your Peloton shoe sizing is to use our Peloton shoe size tool or size chart.

Summary

What are Peloton shoes?

Peloton shoes are special cycling shoes designed to enhance your indoor cycling experience on a Peloton bike. Peloton has two types of shoes: Altos (that also has half sizes) and their standard cycling shoes.

Peloton’s bikes utilize a clip-in pedal system. This means that the pedals have cleats that attach to the bottom of the cycling shoes. When you clip into the pedals, your feet are securely locked in place, which allows you to push down and pull up on the pedals for a more efficient and effective workout.

Thanks to their clip-in pedal system and rigid sole, Peloton cycling shoes offer optimal support, stability and power transfer during your workouts.

However, you don’t have to buy a Peloton shoe to ride a Peloton bike. If you have a toe cage attached to the pedal, you can use standard sneakers.

You can also use a Peloton-compatible pair of cycling shoes that uses the same Look Delta cleat.

Peloton shoes are designed to be used with your Peloton bike. They have a special cleat system that clips your feet into the pedals. However, you can also use standard sneakers with a toe cage or Peloton-compatible shoes.

Summary

The benefits of using Peloton shoes

While you can use standard sneakers with your bike, having proper cycling shoes like Peloton shoes or Peloton-compatible shoes will make a big difference and really help maximize your calories burned biking. Here are some of the benefits of using Peloton cycling shoes.

A whole-leg workout

When you use standard sneakers to spin, you generally work your quads, glutes and calves because your legs have to push down on the pedals.

When you use proper cycling shoes — like Peloton shoes — you end up pushing and pulling on the pedals. Not only does the activate your quads, glutes and calves on the push but it also activates your hamstrings, hip flexors and lower front legs.

Greater power output

When your feet are clipped into the pedals, more power is transferred from your legs and into the pedals which leads to increased cycling performance.

Improved stability

The cleats of Peloton shoes helps to keep your feet secure on the pedals, even during high-intensity workouts or climbing uphill. Your feet won’t slip around on the pedals and reduces the chance of injury.

This reduces the risk of slipping or falling, which can lead to injuries.

Greater comfort

Peloton shoes have been designed for long hard workouts! They have breathable materials and adjustable closures to help keep your feet comfortable.

Using Peloton shoes works your whole leg. The cleats provider greater stability and prevent your feet from slipping. Lastly, the material is breathable and closures adjustable to keep your feet comfortable.

Summary

How are Peloton shoes different from regular cycling shoes?

Peloton shoes and regular cycling shoes are both designed for cycling, but there are some key differences between the two.

Cleats

Peloton shoes use Delta-compatible cleats, which are different from the SPD-compatible cleats that are used on most other cycling shoes like touring or cross road cycling shoes. This means that you can’t use regular cycling shoes with a Peloton bike unless the change the pedals. Plus you can’t use Peloton shoes with other bikes that use SPD cleats.

Road cycling shoes generally have Look Delta cleats so you’ll be able to use regular road cycling shoes on your Peloton bike.

Sole stiffness

Peloton shoes have a stiffer sole than regular cycling shoes. The stiffer sole helps to transfer the power from your legs through the pedals.

The higher-priced road cycling shoes tend to have a more rigid sole which will make them ideal as a Peloton cycling shoe substitute.

Tour shoes have a rubber sole and although you can use them on Peloton bikes, the flexible sole makes them less efficient at transferring power.

Comfort

Peloton shoes are designed to be used on the Peloton bike and will therefore be comfortable to wear. They typically have a padded footbed, ventilation and adjustable straps to ensure a good fit.

Overall, Peloton shoes are a great option if you want a high-quality, comfortable, and efficient pair of shoes for indoor cycling especially on a Peloton bike.

However, they are not the only option available. You may be able to find a good pair of regular road cycling shoes that are more affordable especially if you can install compatible cleats.

Peloton shoes have Delta cleats and a stiffer sole than most regular cycling shoes. They are also designed specifically for the Peloton bike so they will be comfortable. You can find a decent pair of cycling shoes that are Peloton-compatible especially if they have Delta cleats or you change your pedals.

Summary

Tips for choosing the right Peloton shoes

Follow these tips to help you find the right Peloton-compatible shoe for you.

Fit

Peloton shoes should fit snugly but not too tightly. You should be able to wiggle your toes comfortably.

If you have wide feet, we suggest sizing up as they are snug. Peloton also offers half sizes, so you can get a more precise fit.

Cleat compatibility

If you have a regular pair of cycling shoes that have the SPD cleats, you’ll need to change the pedals on your Peloton bike. Likewise, if you’re planning to use your Peloton shoes on a different bike, you might need to change your pedals.

Sole stiffness

If you choose an alternative to the Peloton cycling shoe, make sure it has a stiff sole. The more rigid the sole, the more the support and power transfer. However, it should be flexible enough to allow the natural movement of your feet.

Breathable material and adjustable closures

Peloton shoes are usually made from breathable materials that help to keep your feet cool and dry during workouts. They also have adjustable closures so that you can keep your feet in place during workouts.

Lastly, consider how much you are planning to use your Peloton bike. If it’s just occasionally, then going for a more affordable regular cycling shoe that’s compatible might be the way to go. If you are planning on getting the most out of your Peloton bike, then investing in a pair of Peloton shoes is worth it!

Peloton shoes should sit snug with a little room to wiggle your toes comfortably. Peloton-compatible shoes have the same cleat system as Peloton bikes - this will save you from having to change the pedals. Lastly, consider also the sole stiffness, the materials and the closures.

Summary

FAQs

Are Peloton shoes true to size?

Yes, Peloton shoes generally run true to size. However, if you have wide feet, you might want to size up.

How tight should my Peloton shoes fit?

They should be snug in the heel area and sides. You should have a little wiggle room in the toe area. Size up if your toes touch the front of the shoes.

Should my toes touch the end of my shoes?

No, if your toes are touching the end of your shoes, it’s best to size up. You need snug sides and a snug heel, with wiggle room for your toes.

I'm a half-size - what should I do for Peloton shoes?

If you are a half size, we suggest sizing up or choose a Peloton Altos that has half-sizes.

Do I need to use Peloton cycling shoes for the Peloton bike?

No, you can use regular cycling shoes as long as the cleats are the same or you’ve changed the pedals on your Peloton bike.

Overall Summary

Use our Peloton shoe sizing tool to find your size in Peloton shoes
You can also measure your foot length and use our Peloton shoe size chart
You can use regular cycling shoes on your Peloton bike if it has compatible cleats or you change the pedals on your bike

The post Peloton Shoe Sizing Tool appeared first on Calories Burned HQ.

How Many Laps Around a Track is a Mile?

Noleen Arendse — Fri, 28 Jul 2023 17:50:09 +0000

Running around a track is a great and safe way to run. But how many laps around a track is a mile? If you run 4 laps, you’ll have covered about a mile.

In this article, we cover common distances around a track in meters and yards or miles plus how many laps you need to run. We also have some tips to running track etiquette and rules to make your run safe and enjoyable.

How many laps around a track is a mile?

To run 1 mile around a standard athletics track that’s 400m, you’ll need to run just over 4 laps. If you’re wanting to know the steps in a mile, that’s about 2250 steps.

Each lap is about 400 m, so 4 laps x 400 meters per lap = 1600 meters. Run 9 more meters and you’ll hit a mile which is 1,609 meters.

If you’re running to lose weight, use our calories burned running calculator to work out how many calories your 1-mile run will burn.

Laps around a track for common distances

Distance (m)	Distance (yards and miles)	Laps
100m	109 yards	0.25 laps
200m	219 yards	0.5 laps
400m	¼ mile	1 lap
600m	657 yards	1.5 laps
800m	½ mile	2 laps
1200m	¾ mile	3 laps
1600m	1 mile	4 laps
2000m	1.24	5 laps
3000m	1.86	7.5 laps
5000m	3.11	12.5 laps
10000m	6.21	25 laps

How many laps is a half mile on a track?

A half-mile is about 804.5m. On a standard athletics track, to run half a mile, you’ll need to complete just over 2 laps.

How many laps is a quarter mile on a track?

A quarter mile is about 402.25m. To run a quarter-mile on an athletics track, you’ll need to complete just over 1 lap.

How many laps is a 100 meter dash on a track?

There are no laps for a 100m dash — it takes place in a straight line from start to finish along the straight on the oval race track.

How many laps is a 200 meter dash on a track?

A 200-meter dash is half a lap around an athletics track.

To complete the 200-meter dash, athletes start at the starting line and run to the finish line, covering a distance of 200 meters.

How many laps is a 400 meter dash on a track?

A 400m dash is one full lap around an athletics track that’s 400m long.

To complete the 400-meter dash, athletes start at the starting line, run one lap around the track, and finish at the same point where they started.

How many laps is an 800 meter run on a track?

An 800m run around an athletics track is approximately 2 laps.

Athletes start at the starting line, run two laps around the track, and finish at the same point where they started. This covers a total distance of 800 meters.

The 800-meter run is a middle-distance race in track and field. [1]

It requires a combination of speed, endurance, and strategic pacing. Athletes need to find the balance between maintaining a fast pace and conserving energy to perform well in this challenging event.

How many laps is a 1500 meter run on a track?

A 1500m run is 3 and 3/4 laps around a 400m athletics track.

To complete the 1500-meter run, athletes start at the starting line, run three full laps around the track, and then finish approximately three quarters of the way through the fourth lap. This covers a total distance of 1500 meters.

The 1500-meter run is a middle-distance race in track and field. Athletes must be able to handle both the pace of a sprint and the tactics of a distance race to excel in this event.

How many laps around a track is a mile? Approximately 4 laps. A quarter mile is 1 lap and half a mile is 2 laps.

Summary

Why is an athletics track 400m?

A standard athletics track is 400m due to historical and practical reasons.

The origins of the athletic track can be traced to the ancient Olympic games where athletes would compete on a track in a stadium. [2]

British standards: In the 19th century, British sports enthusiasts established 440-yard (402.34 meters) tracks for competitions in England. This later became the standard length for tracks in many other countries.

Metric system adoption: The 440-yard track was converted into a 400m track when the metric system became the standard for international sports. As standard athletics tracks are 400m, it makes it easier to record records and compare times.

Optimal race distances: The 400-meter track caters for a several of standard race distances. For example, the 100 meters, 200 meters, 400 meters, 800 meters, 1500 meters, 5000 meters, and others. A standardized track length allows athletes to train and compete more efficiently since they can consistently practice on tracks of the same size.

Facility and space considerations: A 400-meter track fits well within a standard-sized sports stadium or facility. It allows enough space for other sports facilities like football fields, soccer fields, or other track and field event areas.

Lane configuration: The 400-meter track is divided into eight lanes, that each measure 1.22 meters wide. This allows 8 competitors and helps to keep consistent racing distances through the curves.

Overall, the 400-meter length is the standard for modern athletics tracks due to a combination of historical, practical, and international standardization reasons. It has been widely adopted in track and field competitions around the world.

Is there an athletic track that is a mile long?

Yes, there are but they are not very common. Generally they require more space than a 400 meter track. They are also not suitable for all types of track events. For example, 100 meter and 200 meter races would not be possible on a 1 mile track.

However, some high schools and colleges have one mile tracks so that their students can train for the mile race. There are also a few professional tracks that are one mile long, such as the Millrose Games track in New York City. [3]

The standard athletics track is 400m for historical and practical reasons. It's also the standard size of athletics tracks for professional events.

Summary

How long is each lane in an athletics track?

A standard athletics track is a rectangular oval-shaped track that’s designed for track and field events. It’s usually divided into 8 lanes that run parallel to each other.

To account for the curves, the starting points are staggered for some races.

Approximate length of each lane in an athletics track

Lane	Meters	Yards
Lane 1	400.0	437.45
Lane 2	407.7	445.95
Lane 3	415.3	454.19
Lane 4	423.0	462.70
Lane 5	430.7	471.20
Lane 6	438.3	479.44
Lane 7	446.0	487.95
Lane 8	453.7	496.46

A standard athletics track has 8 lanes. Due to the rectangular oval shape, the lanes have different lengths. To account for this, the start for some races is staggered.

Summary

Rules for running on a track

In the same way traffic rules help everyone to stay safe on the road, athletics tracks have a few rules as well as etiquette.

Here are our top tips to running on a track:

Run in the correct direction

For most tracks, you run counterclockwise around the track. However, sometimes tracks might have different directions or switch days. It’s best to check before you run to make sure you’re running the right direction.

Stay in your lane

Always stay in your designated lane, unless you are overtaking someone.

This is very important during competitive events to prevent collisions. Even during training or non-competitive runs, staying in your lane helps keep the order and avoids disrupting other runners.

Yield to faster runners

Be aware of faster runners approaching you from behind. Move to the outer lanes and let them pass on the inside. Don’t hog the inside lane.

Passing etiquette

Be considerate of slower runners. If you need to pass a runner, announce your intention to pass with a polite, “On your left” or “On your right.” This will avoid startling the other runner. Once you’ve passed, move back into your lane position and pace.

Avoid headphones

It’s best to avoid wearing your headphones during your run so that you are aware of your surroundings especially if there are other runners on the track.

Respect track etiquette

Make sure you are aware of the rules for the track you are running on.

Common rules might include designated lanes for specific activities or runners, usage hours, and restrictions on certain types of training or equipment.

Respect the facilities

If you bring personal possessions, make sure you clean up after yourself and respect the facilities. This makes it a safe, clean and enjoyable facility for everyone.

Follow the track rules and regulations to for an enjoyable running experience for everyone.

Summary

FAQs

How many laps is a mile on a track?

To run a mile on a track, run 4 laps on a standard athletics track.

How long is a standard track?

A standard track is 400 meters long which is one lap of lane 1. The distance of a lap in the other lanes will be slightly longer, as the track curves.

How many laps is a half mile on a track?

A half mile is equal to two laps around a standard track.

How many laps is a quarter mile on a track?

A quarter mile is one lap around a standard track.

How many laps around a track is 10 miles?

To run 10 miles, you’ll need to complete 40 laps on a standard athletics track

Overall Summary

How many laps around a track is a mile? Approximately 4.
Common distances on a track are: 100m, 200m, 800m, 1500m, 3000m and 5Ks.
Follow track etiquette and regulations to have a safe and enjoyable run.

Sources

The post How Many Laps Around a Track is a Mile? appeared first on Calories Burned HQ.

Ankle Pain from Running? What You Can Do

Noleen Arendse — Tue, 25 Jul 2023 20:02:56 +0000

If you’re struggling with ankle pain from running, you’re not alone. In the USA, around 2 million acute ankle sprains occur in a year. Of those, there’s a high number of ankle injuries from running.

In this article, we cover the most common causes of ankle pain, why your ankles hurt after running plus what you can do to treat and prevent ankle pain.

Why does my ankle hurt when I run?

There are several reasons why your ankle might hurt when your run. It could be an ankle sprain or strain, tendinitis, stress fractures or even arthritis.

Ankle sprains are one of the most common injuries for athletes and non-athletes.

Up to 70% of people who suffer from an ankle injuries, will continue to have issues with their ankle which can even include chronic ankle instability. [1]

To prevent, ongoing issues, if the pain occurs every time you run, it’s best to seek medical advice and assistance.

You ankle can hurt after running for several reasons. You might have sprained or strained your ankle, could have tendonitis, stress fractures or even arthritis.

Summary

Types of ankle pain from running

Here are the most common reasons why your ankles might hurt after running.

Ankle sprain

An ankle sprain occurs when the ligaments that connect bone to bone and provide stability to the joint are injured.

Sprains usually happen when the ankle is forced into an unnatural position, such as twisting, rolling, or turning the foot beyond its normal range of motion.

Ankle strain

An ankle strain happens when the muscles or tendons around the ankle joint are injured. This can happen when a muscle is subjected to repetitive activities or excessive force which leads to micro-tears in the muscle fibers and tendons.

Tendonitis

Tendonitis is the inflammation of a tendon. [2]

With ankle pain, tendonitis is most commonly in the Achilles tendon, which connects the calf muscles to the heel bone. Pain is usually in the back of the ankle above the heel.

Runners can develop Achilles tendonitis when they increase their training intensity too quickly or use improper running form.

They can also develop Peroneal Tendonitis (pain on the outside of the ankle) or Posterior Tibial Tendonitis (pain on the inside of the ankle or arch).

Stress fractures

Due to repetitive impact of running or overuse, runners can develop small cracks in the ankle bones (tibia, fibula or talus) – also know as stress fractures. [3]

Runners with stress fractures may experience localized pain, swelling, and tenderness.

Ankle impingement syndromes

When soft tissues or bones are compressed during ankle movement, ankle impingement can occur. Runners commonly experience anterior impingement (front of the ankle) and posterior impingement (back of the ankle). [4]

Nerve compression

The nerves around the ankle can sometimes become compressed. This can lead to pain and sometimes tingling or numbness.

Arthritis

Runners who have pre-existing joint conditions or injuries, or those who subject their ankles to prolonged stress may experience arthritis-related pain in the ankle joint.

Ankle pain from running can be caused by several factors: ankle sprain, ankle strain, tendonitis, stress fractures, nerve compression and arthritis. If the pain is ongoing, it's best to seek medical assistance.

Summary

What causes ankle pain from running?

Your ankles might hurt after running due to the following causes:

Overuse

If you run frequently without resting adequately between runs, you can risk injury due to overuse. The excessive and repetitive stress on the ankle joint and surrounding structures and lead to injury and ankle pain after running.

Improper running form

Poor running technique, such as overstriding, landing too heavily, or having incorrect foot placement, can increase the risk of ankle injuries and pain

Instability or weak ankles

Weak ankle muscles or poor proprioception (awareness of the joint position) can cause ankle instability. This makes runners more susceptible to injuries and pain.

Unsuitable running shoes

Using shoes that don’t provide adequate cushioning and support can potentially cause ankle issues.

Make sure you have the correct running shoe for your gait to ensure that your feet and ankles are correctly positioned and supported.

Running on uneven terrain

Ankle sprains, strains and injuries can occur when running on uneven terrain due to the altered foot and ankle positions.

Previous ankle injuries

If you’ve had an old injury, you might experience ankle pain during or after running, especially if your ankle has been challenged. Arthritis from old injuries can also be a factor here.

Ankle pain after running can be caused by overuse, improper running form, instability or weak ankles, not using proper footwear, running on uneven terrain or even previous ankle injuries.

Summary

Symptoms of ankle pain from running

The symptoms of ankle pain from running can vary. Specific symptoms may depend on the underlying cause of the pain, however, here are the most common ones.

Persistent or intermittent pain in the ankle area
Swelling around the ankle joint
Bruising around the ankle area
Tenderness
Stiffness
Instability
Limited range of motion
Clicking or popping sensations during movement
Numbness or tingling
Pain is aggravated with activity
Persistent pain even during rest

Any of the above symptoms can indicate ankle pain from running. If the problem persists, it’s best to get medical assistance.

Symptoms of ankle pain include: pain around the ankle, swelling, bruising, tenderness, stiffness, instability, limited range of motion and more. If the pain persists even at rest, seek medical assistance.

Summary

Risk factors for ankle pain from running

Although ankle injuries during running are in the top 5% of common running injuries, there are certain factors that can put you more at risk of injury and experiencing ankle pain after running. [5]

As mentioned in the cause of ankle pain, factors such as wearing the wrong shoes, running on even terrain or the placement of your feet can put you at risk of developing an injury.

Here are a few more factors that can increase the risk of your ankles hurting from running.

Age

With age comes natural wear and tear on joints such as the ankle which can lead to reduced flexibility and strength.

Age-related decline in joint function increases the risk of developing ankle pain when running.

Weight

If you are overweight, every step in running will place additional stress on your ankles. This can lead to overuse and strain on the ankle joint. Excess body weight increases the risk of pain in your ankles from running.

Foot type

Individuals with high arches (supinators) or flat feet (pronators) may experience altered biomechanics while running. This can lead to improper weight distribution and instability in the ankles. This can contribute to the development of ankle pain during running.

Previous ankle injuries

If you’ve had previous ankle injuries, your ligaments and tendons might already be weakened. This can increase your risk of injuring your ankles again or developing chronic ankle instability and pain. [6]

Training errors

Excessive running or abruptly increasing running mileage or average running speed without proper conditioning and training can overwhelm the ankle joint, causing overuse injuries. These errors in training can lead to inflammation, strains, and stress fractures in the ankle region.

You are more at risk of developing ankle pain from running if you are older, are overweight, have certain foot types, previous ankle injuries or train too much too soon.

Summary

How to fix ankle pain from running

The treatment of ankle pain from running is usually a combination of conservative measures aimed at relieving pain, promoting healing, and preventing further injury.

Here are a few key things to do to help heal your ankles.

Rest

Rest is vital to allow the injured ankle to heal. Avoid activities that exacerbate the pain and giving the ankle sufficient time to recover.

Runners may need to reduce or completely stop running and other high-impact activities until the pain subsides and the ankle regains its strength and stability.

Ice

Applying ice to the affected area can help reduce inflammation and ease pain. Ice constricts the blood vessels, reducing blood flow to the injured area, which can help reduce swelling and bruising.

Ice should be applied for about 15-20 minutes every 2-3 hours during the initial 48 hours after the injury or whenever there is acute pain or swelling.

Compression

Using a compression bandage or ankle brace can help control swelling and provide support. Compression garments apply gentle pressure to the injured area, which can prevent fluid buildup and reduce inflammation. However, it’s important not to wrap the ankle too tightly to avoid impairing blood circulation.

Elevation

Elevating the injured ankle above the heart level can help to reduce swelling. Gravity will help to facilitate the drainage of excess fluids away from the affected area. This can help alleviate pain and promote faster healing. It’s important to elevate the ankle whenever possible, especially during rest periods.

Physical therapy

Physical therapy plays a vital role rehabilitating an ankle injury. A physical therapist will provide a customised exercise program to help you work on ankle strength, flexibility and stability. Proper rehab can also help prevent future issues related to ankle pain from running.

Medication

Over the counter medication can help manage pain and reduce swelling especially when the ankle pain is acute and due to an injury. Always use medication as directed and consult a healthcare practitioner if the pain persists.

You can fix ankle pain by resting, using ice, compression and elevation. It's also recommend to get help from a physical therapist so that you can recover and rehabilitate your ankle.

Summary

How to prevent ankle pain from running

Preventing ankle pain from running is important for running to become a sustainable and enjoyable activity. Here are some ways to prevent injury and ankle after running.

Warm up before running

Warming up helps increase blood flow to the muscles and prepares the ankles for the upcoming activity. Dynamic stretches and light exercises can improve ankle flexibility and reduce the risk of injuries.

Wear proper shoes

Invest in well-fitting, supportive running shoes because it’s crucial for ankle health. Shoes with appropriate support, cushioning and stability can provide proper support and reduce the impact on the ankles during each stride.

Stretch your ankles

Regularly stretch your ankle muscles and tendons to improve flexibility and range of motion. This reduces the risk of strains and sprains during running. Ankle stretches should be included in both warm-up and cool-down routines.

Gradually increase your mileage

Avoid sudden spikes in running distance or intensity. This can overload the ankles and lead to overuse injuries. Gradually increase your mileage or training intensity so that your ankles and the rest of your body can adapt to the demands of running.

For help with a running plan you can either look to our beginner running plan, or take a look at our Joggo review if you prefer more of a running app based approach .

Avoid uneven terrain

When possible, avoid running over uneven terrain as this increased the risk of the ankle twisting and spraining. Choose smooth and even running paths to reduce the change of tripping or rolling your ankle.

Strengthen your ankles

Include ankle-strengthening exercises into your training routine to improve stability and reduce the risk of injury.

Exercises like calf raises, ankle circles, and resistance band exercises can help strengthen the ankle muscles and tendons.

Maintain a healthy weight

Excess body weight puts additional stress on the ankles, and increases the likelihood of ankle pain and injuries. Maintain a healthy weight through a balanced diet and regular exercise.

Wear stability shoes

If you have a history of ankle injuries or instability, you might want to use stability shoes designed to provide additional support and control pronation. These shoes can help improve ankle alignment and reduce the risk of injury.

Take breaks

During long-distance running or intense training sessions, take breaks to rest and allow your ankles to recover. This can prevent overuse injuries and give the ankles time to recuperate.

Listen to your body

Pay attention to any signs of pain or discomfort in the ankles during running. If you feel pain or suspect an injury, stop running and rest. Ignoring pain and pushing through it can worsen the condition and lead to more serious conditions.

You can prevent ankle pain running by warming up properly, wearing proper shoes, stretching your ankles, gradually increasing your mileage, strengthening your ankles, avoiding uneven terrain, and taking breaks. Most importantly, listen to your body and stop running if you are experiencing pain.

Summary

FAQs

How long does ankle pain from running last?

A mild ankle pain should go away within a few days if you rest it and bring the swelling down. More severe ankle pain will take longer to heal – up to 6 to 8 weeks – depending on the injury.

What can I do to prevent ankle pain from running?

Prevent ankle pain from running by: warming up, wearing proper footwear, strengthening and stretching your ankles, gradually increasing your mileage, and avoiding running on uneven surfaces.

What are the signs of a serious ankle injury?

If you experience any of the following symptoms, consult a doctor right away: Severe pain, swelling that is not going down, bruising, inability to put weight on your ankle, and numbness or tingling in your foot.

What should I do if I have ankle pain from running?

The first thing to do is to stop running and rest your ankle. Apply ice to the area for 20 minutes at a time, several times a day. You can also wear an ankle brace or compression sleeve to help support your ankle. If the pain is severe or does not improve with rest, you should see a doctor.

What are the different types of ankle injuries that can occur while running?

Ankle injuries from running include: ankle sprains, strains, stress fractures, tendonitis, and arthritis.

Overall Summary

Ankle pain from running can be caused by several factors
If your ankles hurt from running and the pain is persistent, seek medical assistance
You can prevent ankle pain from running by warming up and cooling down, wearing proper running shoes, working on your form and stretching and strengthening your ankles

Sources

The post Ankle Pain from Running? What You Can Do appeared first on Calories Burned HQ.

Tight Hip Flexors? What To Do About It

Noleen Arendse — Sun, 23 Jul 2023 10:31:58 +0000

Tight hip flexors can cause several issues such as lower back pain, postural issues, knee pain and more. But, there are ways to fix tight hip flexors and prevent hip tightness.

In this article, we cover the causes, the long-term effects of tip hips, plus how to fix tight hip flexors.

What are tight hip flexors?

The hip flexors are the the group of muscles that connect the thigh to the pelvis. When these muscles become overly contracted or shortened, the result is tight hip flexors.

The hip flexors play a crucial role in flexing the hip joint that allows the thigh to move towards the chest. When they become tight, they can limit the range of motion of the hip. This can lead to discomfort and even pain.

The hip flexors are an essential part of the body’s movement mechanics and help us perform essential functions like walking, bending, and lifting the legs.

When these muscles are tight for extended periods — such as from prolonged sitting or lack of stretching — they can negatively impact posture and potentially trigger lower back pain.

Athletes or individuals who engage in activities that repetitively strain the hip flexors may be susceptible to developing tightness in these muscles. Regular stretching and exercises targeting the hip flexors are important to maintain flexibility, alleviate discomfort, and prevent potential injuries.

The hip flexors are the group of muscles that connect the thigh to the pelvis. When these muscles are contracted or shortened, the result is tight hip flexors.

Summary

Symptoms of tight hip flexors

There are several symptoms that can indicate that you have tight hip flexors. When in doubt, we recommend a check-in with your health care practitioner just to be sure.

Here are some of the symptoms of tight hip flexors:

Pain in the front of the hip near the groin area or in the front of the pelvis
Difficulty squatting or bending down
Numbness or tingling in the leg
Reduced range of motion in the hip
Lower back pain
Discomfort while walking or running
Poor posture

Symptoms can vary between individuals. Some may experience mild tightness and discomfort, others might experience more severe symptoms that can even impact their activities of daily life. If your symptoms persist or start to get worse, it’s best to consult a healthcare professional.

How to tell if you have tight hip flexors

The most common way to test if you have tight hip flexors is to use the Thomas test.

Preparation | Find a flat surface or exercise mat to lie down on.

Positioning | Lie on your back with your knees bent, and your feet flat on the floor. Your head and shoulders should be relaxed on the surface.

Performing the test | Bring both knees toward your chest. Hold your left knee close to your chest with your hands, and then extend your right leg fully while keeping the left knee bent.

Observation | Observe the position of the right hip. If your right hip starts to lift off the floor, it indicates that your right hip flexors are tight.

Repeat for the other side | Perform the test on the other side by bringing your right knee close to your chest while extending your left leg fully.

During the test, take note of any discomfort or tightness you feel in the front of the hip or upper thigh area. This can also indicate tightness in the hip flexors.

Symptoms of tight hip flexors include pain in the front of the hip, difficulty squatting or bending down, numbness or tingling in the leg, reduced range of motion, lower back pain or discomfort while walking or running. You can test your hip flexors by doing the Thomas test.

Summary

Why are my hips tight? Cause of tight hip flexors

Tight hip flexors can be caused by several factors and it’s usually a combination of a few things.

Here are the main causes of tight hips

Sitting for long periods of time

One of the main factors that cause tight hips is sitting. When seated, the hips remain in a shortened position for extended periods. This causes them to adapt and tighten, resulting in tight hip flexors.

Weak core muscles

The core muscles (such as the abdominals and lower back muscles), play a critical role in stabilizing the pelvis and supporting the spine. If these muscles are weak, the hip flexors might compensate by becoming overactive and tight.

Overtraining

Activities such as running, cycling and certain exercises can tax the hip flexors. If you don’t adequately rest them, it can lead to overtraining. The muscles will become fatigued and may become tight.

Improper footwear

Shoes that don’t provide sufficient support or have an improper fit can adjust the biomechanics of the lower body, including the hip flexors. This can lead to imbalances, muscle strain, and tightness in the hip area.

Injury

Previous injuries or trauma to the hip or surrounding areas can lead to tightness in the hip flexors.

After an injury, the body will naturally protect the affected area by tensing up the muscles, which can result in prolonged tightness and reduced mobility.

Muscle imbalances

Imbalances between the hip flexors and other muscles groups, such as the glutes and hamstrings, can lead to tightness. For example, weak glute muscles may cause the hip flexors to compensate, resulting in overuse and tightness in those muscles.

Lack of stretching and mobility exercises

Stretching and mobility exercises help to keep the hip muscles lengthened. Failing to regularly stretch or do mobility can contribute to tight hips.

Causes of hip tightness include: sitting for long periods, weak core muscles, overtraining, improper footwear, injury, muscle imbalances and lack of stretching or mobility exercises.

Summary

How tight hip flexors affect other parts of the body

As all the joints and muscles are connected in the body, tight hip flexors can also affect other parts of the body.

Here are some of the ways that the rest of the body can be affected by tight hip muscles:

Hip and joint pain

Tight hip flexors can also cause pain and discomfort in the hip joint itself. The increased tension in these muscles can influence the stability and mobility of the hip. This can lead to issues like hip impingement and labral tears.

Lower back pain

Tight hip flexors can lead to lower back pain. When the hip flexors are tight, they can pull on the pelvis, causing the pelvis to tilt forward and the back to arch. This misalignment can lead to increased stress on the lower back muscles, resulting in pain and discomfort in the lumbar region.

Posture problems

Tight hip flexors can affect the natural alignment of the pelvis and spine, leading to poor posture. This could be a hunched or rounded back, forward head posture, or an exaggerated arch in the lower back.

Poor posture can further exacerbate muscular imbalances and lead to pain in the neck, shoulders, and upper back.

Knee pain

Tight hip flexors can affect the way the lower limbs move during walking or running. The altered walking pattern can place additional strain on the knee joint which can lead to knee pain and an increased risk of injury.

Limited range of motion

Tight hips restrict the movement of the hip joint, which can lead to reduced flexibility and range of motion. This limitation can affect daily activities and may hinder exercises or sports that require extensive hip mobility.

Digestive issues

Tight hip flexors can restrict the abdominal organs which can potentially affect digestion. This compression may lead to discomfort, bloating, and even lead to issues like acid reflux.

Tight hip flexors can affect the hip joints, cause lower back pain, postural problems, knee pain and limited range of motion. It can also potentially lead to digestive issues.

Summary

Long term effects of tight hip flexors

Having tight hips can also have long term affects on your health. Here are some of the reasons why tight hip muscles need to be released.

Chronic pain

Tightness in the hip flexors over a long period can cause chronic discomfort in the lower back, hips, and pelvis. The continuous strain on the muscles and surrounding structures can lead to ongoing pain that may worsen over time.

Muscle imbalances and poor posture

Tight hip flexors can create an imbalance between the front and back of the body. As the hip flexors become tight and short, the the hamstrings and glutes can become weakened and elongated.

This imbalance affects your posture and causes a rounded lower back and forward head posture, this places extra strain on the spine and surrounding muscles.

Reduced mobility and flexibility

Long-term tightness in the hip flexors can cause decreased hip joint mobility and flexibility in the lower body. This can make everyday movements more challenging and may affect athletic performance.

Increased risk of injury and nerve compression

As tight hip flexors affect posture and overall movement, they can increase the risk of injuries. In particular, the lower back, hips, and knees.

The imbalances and limited range of motion can also make the body more susceptible to strains, sprains, and overuse injuries.

A tight flexor can also compress the nearby nerves which can lead to symptoms like tingling, numbness, or radiating pain down the leg. This compression can lead to conditions like sciatica, where the sciatic nerve becomes irritated or pinched.

Tight hip muscles over a long period can cause ongoing pain, muscle imbalances, and postural issues. A tight hip flexor can also increase your risk of injury and nerve compression which can lead to conditions like sciatica.

Summary

How to fix tight hip flexors

Fixing tight hip flexors usually involves a combination of stretching, exercises, massage and physical therapy.

Stretches

Regular stretching helps improve the flexibility of the hip flexor muscles which improves your performance.

Hold each stretch for 20 – 30 seconds and repeat it several times to help lengthen and relax tight muscles.

Lunges
Kneeling
Hip flexor stretches
Butterfly stretch

Exercises

Strengthening the muscles that surround the hip can help support and stabilize the joint, reducing strain on the hip flexors. They will also help maintain balance and prevent hip tightness.

Aim for exercises that target the glutes and core. For example, bridges, clamshells, and planks.

Postural awareness

Be aware of your posture, especially during periods of prolonged sitting or standing. Keeping a good posture will help prevent unnecessary stress on the hip flexors.

Massage therapy

Massage therapy can help relieve tension and tightness in the hip flexor muscles. A skilled massage therapist can use techniques like deep tissue massage or myofascial release to target and loosen the tight areas, promoting relaxation and improved mobility.

You can help fix tight hips by stretching, doing exercises, being aware of your posture and potentially having massage therapy

Summary

How to prevent tight hip flexors

Prevention is always better than the cure. Here are a few ways to prevent your hips from getting tight.

Avoid sitting for long periods. Aim to stand up at least every hour to move around. Better yet, invest in a sit/standing desk.
Strengthen your core muscles
Stretch regularly
Wear proper footwear
Don’t overtrain
Maintain proper posture
Exercise regularly
Warm up and cool down before and after exercise
Add hip-strengthening exercises into your routine

By following the above tips, you can help keep your hips healthy and reduce the chances of developing tight hip flexors.

You can prevent tight hip flexors by avoiding sitting for long periods, strengthening your core muscles, stretching regularly, wearing proper footwear, avoiding overtraining, working on your posture and exercising regularly.

Summary

Overall Summary

Tight hip flexors occur when the hip muscles shorten and become tight
They are caused by prolonged sitting, muscle imbalances, postural issues and overtraining
Tight hips can also affect the rest of your body and cause pain and discomfort
You can fix tight hips by stretching and doing exercises specifically designed to help with this condition

The post Tight Hip Flexors? What To Do About It appeared first on Calories Burned HQ.