Runnerclick | Runners best source for Reviews, Trends & News! https://runnerclick.com/ We pride ourselves on writing easily readable reviews for all running related products - We also blog about running trends and worldwide running News! Wed, 27 Aug 2025 11:27:51 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.1 nosource: runnerclick.comWe pride ourselves on writing easily readable reviews for all running related products - We also blog about running trends and worldwide running News!William from runnerclick.com Is Running on a Treadmill Easier Than Running Outside? https://runnerclick.com/running-on-a-treadmill-easier-than-running-outside/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167424 treadmill running is easier than road running, while others respectfully disagree. Is one easier than the other? Inquiring minds want to know.

6 Reasons why Treadmill Running is Easier

Running on a treadmill can indeed feel easier than running outdoors for various reasons, each impacting the running experience in different ways. Here's a deeper dive into why this might be the case:
  1. Assistance from the Belt: The moving belt of a treadmill aids in propelling runners forward, reducing the amount of energy needed to generate forward motion compared to the resistance encountered when pushing off a stationary ground outdoors.
  2. Controlled Climate: Indoor running eliminates the challenges posed by outdoor elements such as rain, wind, heat, and snow. This stable environment can make it easier to maintain a consistent pace.
  3. Mental Distraction Opportunities: For some, the indoor environment offers a mental break from the focus required when navigating outdoor terrains. The ability to watch television or listen to music without the need for awareness of surrounding traffic, pedestrians, or obstacles can make the time pass more quickly and reduce perceived effort.
  4. Consistently Flat Surface: Treadmills offer a uniformly flat and predictable surface, which can be easier to run on compared to outdoor trails or roads that may have varying inclines, declines, and surface irregularities.
  5. Reduced Impact: The design of most treadmills includes a cushioned belt that absorbs some of the impacts with each step, offering a gentler experience on the joints compared to the hard surfaces of roads or sidewalks.
  6. Pacing and Training Features: Treadmills often come equipped with programmable settings that allow runners to set specific speeds and inclines. This can be particularly useful for structured workouts, such as interval training or hill work.
However, it's worth mentioning that running on a treadmill might not work all the muscles you use when running outside, especially on uneven ground. This could change how well you run overall. Also, because there's no wind to push against on a treadmill, running can seem easier. To make it feel more like outdoor running, you can set the treadmill's slope to 1%.

When Might Treadmill Running Feel Harder than Road Running?

running on a treadmill
Running on a treadmill
Some runners report that treadmill running feels harder to them than road running. This can be for many reasons. First, if you find treadmill running to be boring and monotonous, the time can crawl along. For those athletes, running even a few miles feels like torture. Second, you might feel as if your gait and stride are restricted when running on the treadmill. Did you know that most runners do not use the entire treadmill belt? Avoid hugging the front of the treadmill and try to use the entire belt for more running comfort. Running on a treadmill actually uses different muscle groups than running outside. This can lead to some soreness both while running and after. Lastly, running at a consistent pace over time actually uses more energy than naturally slowing up and speeding up like you do when running outside.

Are Long Distance Runs Harder on a Treadmill?

There is not one answer to this question. While some runners feel that running is easier on a treadmill, there are others who would just as soon log all runs outdoors. When distance training, you really will need to decide for yourself which is a better decision for you.

Is a Mile on the Treadmill the Same as a Mile Outside?

A mile is essentially a mile whether you are on the treadmill or outside. If you are training for a race, however, you should try to do some running outdoors to prepare. Bearing in mind that you don't get any variation in climate and road surface on a treadmill, you might find yourself ill-prepared on race day if you do all of your training inside.

Why Can I Run Fast on a Treadmill but Not Outside?

Ask yourself a few questions if you feel this to be true. How long are you running? If you are doing short sprints on your ‘mill, you may be able to do the same amount of time fast on a track. Give yourself a chance to prove that! Are you running with good running form on the treadmill or are you hanging on to the arm bars? If you are not using good form and are relying on the side rails, you are not really doing all of the work. Perhaps you are not pushing yourself outdoors like you do on a treadmill. Your body should be capable of running the same paces outside as inside. Just give yourself a chance to do so.

Is it Healthier to Run Outside or On a Treadmill?

Again, if you suffer from asthma or if there is low air quality you might be best off running inside. For someone who might be hesitant to run outside on slippery surfaces, running on a treadmill in the winter could be the best choice. Having said that, running outside in the fresh air and getting vitamin D is so good for your body! The decision to run indoors or outside really is a personal choice that depends on the situation you are in. Personally, I choose to train on a variety of different surfaces and in many ways. Sometimes running on a treadmill is the safest decision for me, but I do log the majority of my miles outdoors. I also enjoy trail running but tend only to do that when I am with a group. My miles are logged on the road, on trails as well as on a treadmill and I am very happy about that combination because it meets my needs perfectly.]]> William from runnerclick.com Is It OK to Use Trail Running Shoes on the Road? https://runnerclick.com/is-it-ok-to-use-trail-running-shoes-on-the-road/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167431 While trail running shoes can be used on roads, especially in situations where a runner encounters mixed terrains or prefers the added durability and protection,…]]> While trail running shoes can be used on roads, especially in situations where a runner encounters mixed terrains or prefers the added durability and protection, they may not provide the same level of comfort or efficiency as shoes designed specifically for road running.

Trail Running Shoes Vs. Road Running Shoes

Below is a table comparing the key features of trail running shoes and road running shoes, highlighting their differences in design and functionality:

Can You Wear Trail Running Shoes for Road Running?

Trail running shoes can be adapted for road running, yet there are considerations to keep in mind. The durable, aggressive tread of trail shoes may wear down quicker on pavement, and their design—focused on stability and ground feel—often results in less cushioning than road-specific shoes, potentially affecting comfort over long distances. They are, however, favored for winter road running due to superior traction in snow and ice. While the presence of a rock plate in trail shoes offers protection on trails, it could make the shoes feel less flexible and comfortable on the hard surface of roads. Essentially, while trail running shoes can serve for road runs, especially under certain conditions, they may not deliver the optimal balance of comfort and durability expected from road running shoes.

What Happens if You Use Trail Running Shoes on Roads?

Using trail running shoes on roads can lead to several outcomes due to the differences in design and material between trail and road running shoes:
  1. Faster Wear of Tread: The aggressive tread pattern on trail running shoes, designed for grip on loose or rugged terrain, may wear down more quickly on the hard, abrasive surfaces of roads. This can reduce their effectiveness for trail running later on.
  2. Potentially Less Comfort: Trail running shoes often have less cushioning than road running shoes to allow for better stability and ground feel on uneven terrain. When used on roads, this reduced cushioning can make longer runs less comfortable due to the harder surface.
  3. Improved Traction in Certain Conditions: In wet, snowy, or icy conditions, the superior traction of trail running shoes can offer better grip and safety on roads compared to the smoother soles of road running shoes.
  4. Possible Impact on Running Efficiency: The heavier construction and less flexible sole of trail running shoes, designed for protection against trail hazards, might impact running efficiency on roads. Runners may find these shoes less responsive for fast-paced road running.
  5. Durability in Mixed-Use: While the tread might wear down, the robust materials used in trail running shoes can offer good durability against the elements, making them a viable option for mixed-terrain runners who encounter both trails and roads.
Overall, using trail running shoes on roads won't necessarily harm your feet, but it might not provide the optimal running experience due to differences in cushioning, tread durability, and shoe flexibility. For those who run on both terrains regularly, it might be worth investing in two pairs of shoes to ensure each is optimized for its intended use.

Can You Use Trail Shoes on a Treadmill?

Wearing trail shoes on a treadmill is not advisable. For regular treadmill runners or those seeking optimal comfort and performance, road running shoes or a more cushioned, treadmill-friendly option might be more appropriate.

Can You Use Trail Running Shoes for Hiking?

You absolutely can hike in trail running shoes. They will protect your feet better than regular sneakers or running shoes. However, hiking shoes have advantages over both of them. Hiking boots or shoes have better support, durability, and protection than trail shoes.

Best Running Shoes for Road and Trail

When choosing shoes, it is important to find what works best for you as an individual. Do you run on the road and trails? If so, you will want a pair of each. Next, ask yourself what kind of trail surfaces you will run on. Technical trails are very different than groomed trails that are relatively easy to navigate.

Road Running Shoes We Love:

Trail Running Shoes We Love:

  • Hoka Speedgoat: Not only is the Speedgoat a fantastic trail shoe, it is also super cute!
  • Nike Pegasus Trail: Nike makes a weatherproof Gore-Tex trail shoe that can easily transition from the road to the trail.
  • Altra Olympus: With a reinforced toe and protection on the sole, this shoe gets top ratings.
  • Saucony Peregrine: Whether you're tackling rugged mountain trails or embarking on a forest path, the Peregrine 16 is built to handle the challenges of the trail while providing the runner with a comfortable and responsive ride.
]]> William from runnerclick.com How to Fix Sore Quads After Running? https://runnerclick.com/sore-quads-after-running/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167412

Rest, ice, gentle…]]>

Rest, ice, gentle stretching, and over-the-counter pain relievers can help soothe sore quads after running. Also, ensure adequate hydration and nutrition.

While it is normal for runners to have aches, minor pains, and twinges, some warning signs should not be ignored. How do you know if it is a twinge that is a normal part of running rather than something you should be concerned about? We have that answer and more.

What Are Quads?

Your quads, or quadriceps muscles, are a group of muscles at the front of your leg. These four muscles run up the thigh from your pelvis to your knee. 

Is It Normal for Quads to Hurt After Running?

First, it is essential to know the difference between pain and discomfort. One must also think about the type and frequency of training to get to the bottom of the aches experienced by an athlete. There are some situations when it is normal to have aching quads. Here are some questions to ask yourself:
  • Are you a new runner? Those new to running can expect some “growing pains” as your body acclimates.
  • Have you amped up your mileage? Adding mileage can also leave your body feeling a little sore.
  • Did you add weight training to your workouts? This quad ache might be expected if you have recently added strength training or done a strenuous leg workout.
  • Do you do speed workouts? Adding speed workouts to your regiment is sure to get your body feeling like it’s been through the ringer.
All of the above situations are why it is so important for runners to remember that easy run days are just as essential to your workouts as harder workouts. Your body needs those easy runs for recovery.

Why Do My Quads Get Sore So Easily?

According to the Mayo Clinic, muscle pain is primarily caused by tension, stress, overuse, and minor injuries. It's crucial to properly warm up before any workout to help prevent such injuries. It's important to listen to your body's signals. Sometimes, it's advising you to decelerate or take a more gentle approach. Recognizing the difference between a minor "tweak" or discomfort that you can safely exercise through and when it's essential to give your body the rest it needs is key to maintaining your overall health and preventing further injury.

Should I Exercise or Run if my Quads are Sore?

Foam rolling
Foam rolling
Mild soreness or muscle stiffness is common after a workout, especially if you've recently increased your exercise intensity or started a new routine. In such cases, light exercise or gentle running can actually help alleviate the soreness by increasing blood flow to the muscles and improving flexibility. However, if the soreness is severe, limits your movement, or is accompanied by sharp pain, it's wise to rest until the discomfort subsides. Continuing to exercise on severely sore or injured muscles can lead to further damage and prolong recovery. During this time, focus on rest, hydration, and possibly gentle stretching or foam rolling to aid recovery.

Effective Ways to Treat Quad Pain

Utilizing a regimen of ice application and compression can be effective for managing a strained muscle, but it's also essential to allow your muscles time to rest and recover. The duration of recovery might range from a few weeks to several months, contingent upon the injury's severity. It's important to recognize that pain in one area can sometimes be the result of injuries in other parts of the body. For instance, injuries to the hip or knee can manifest as discomfort in the quadriceps, underscoring the importance of understanding your body's signals to accurately diagnose the root cause of pain. Ways to effectively treat quad pain include:
  • Ice: Applying ice is an effective method for reducing pain and inflammation. However, it's advisable to limit each application to 15-20 minutes to prevent skin damage or other issues.
  • Compression: Using an elastic bandage to apply compression to the injured area can help reduce swelling and provide support.
  • Rest: Particularly for overuse injuries, rest is crucial. Taking immediate action by resting at the first sign of discomfort can prevent more serious problems down the line.
  • Warm-up: Properly warming up before exercise is critical to prevent injuries or worsening existing ones. Engage in a warm-up routine that prepares your muscles for the upcoming physical activity.
  • Gentle Exercise: Depending on the nature of the injury, engaging in low-impact exercises or cardio cross-training, like cycling, may be appropriate and beneficial.
  • Anti-Inflammatory Medication: Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, can alleviate pain and reduce inflammation.
  • Physical Therapy: In cases of more significant injuries, physical therapy may be recommended. A physical therapist can design a program to strengthen the injured muscle and the surrounding muscles, which is vital for a comprehensive recovery.
Additionally, maintaining a balanced diet rich in nutrients that support muscle repair, such as protein, vitamins C and D, and minerals like magnesium and zinc, can aid in the healing process. Staying hydrated is also crucial to support overall health and facilitate recovery.
]]> William from runnerclick.com 10 Fruits With The Most Electrolytes to Replace Sports Drinks https://runnerclick.com/fruits-with-most-electrolytes/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167403

These fruits are…]]>

These fruits are high in electrolytes such as potassium, magnesium, and calcium, essential for hydration, muscle function, and nerve signaling: bananas, coconut water, watermelon, avocados, oranges, cantaloupes, kiwi, dates, prunes, and dried apricots.

So what are electrolytes exactly? Electrolytes are essential minerals such as potassium, calcium and sodium that help your body to function at a higher level. Although some athletes like to replenish their electrolytes by drinking sports drinks, there are other ways to do so. if you prefer a more natural approach, there are fruits and foods that can be used to restore electrolytes.

Which Fruit Has the Most Electrolytes?

Electrolyte-rich fruits
Electrolyte-rich fruits
  1. Bananas: Rich in potassium, bananas help maintain fluid balance and muscle function.
  2. Coconut Water: Often considered nature's sports drink, it's packed with potassium, magnesium, and sodium.
  3. Watermelon: High in potassium and magnesium, watermelon also provides a hydrating boost due to its high water content.
  4. Avocados: Exceptionally high in potassium, avocados also contain magnesium.
  5. Oranges: Known for their vitamin C, oranges are also a good source of potassium.
  6. Cantaloupes: These melons offer a good amount of potassium and magnesium.
  7. Kiwi: Along with vitamin C, kiwi fruits are rich in potassium.
  8. Dates: High in potassium, magnesium, and calcium, dates are energy-dense and nutritious.
  9. Prunes: Besides being a good source of fiber, prunes are rich in potassium.
  10. Dried Apricots: A concentrated source of potassium, magnesium, and calcium when dried.

What Other Foods Are Rich in Electrolytes?

Besides fruits, many other foods can help up your electrolyte levels. Here's a list of foods rich in electrolytes such as potassium, magnesium, calcium, and sodium, which are crucial for hydration, nerve function, and muscle contraction:
  • Leafy Greens: Spinach, kale, and Swiss chard are high in magnesium and potassium.
  • Nuts and Seeds: Almonds, peanuts, pumpkin seeds, and sunflower seeds are great sources of magnesium and other electrolytes.
  • Legumes: Beans, lentils, and chickpeas contain high levels of magnesium, potassium, and calcium.
  • Potatoes: Both sweet and regular potatoes are high in potassium, especially when eaten with their skin.
  • Yogurt: A good source of calcium, potassium, and magnesium. Greek yogurt tends to have more protein and a higher electrolyte content.
  • Fish: Salmon, mackerel, and halibut are not only rich in omega-3 fatty acids but also great sources of potassium and magnesium.
  • Milk: Provides calcium, potassium, and sodium, making it a balanced source of electrolytes.
  • Cheese: Especially high in calcium and sodium, cheese can help replenish electrolytes. Cottage cheese is also a good potassium source.
  • Whole Grains: Quinoa, brown rice, and oats are good magnesium and potassium sources.
  • Tomatoes: High in potassium, tomatoes are also a good source of magnesium and sodium, especially in the form of tomato juice or sauce.
  • Beets: Rich in potassium, magnesium, and sodium, beets and beet juice can enhance electrolyte balance.
  • Pickles: Due to the brining process, pickles and pickle juice are high in sodium and potassium.
  • Olives: Another salty snack, olives are a good source of sodium and also contain some potassium.
Incorporating a variety of these foods into your diet can help maintain optimal electrolyte levels, supporting overall health and physical performance.

What Can You Drink to Restore Electrolytes?

Coconut water is an excellent choice, naturally low in calories and rich in potassium, magnesium, sodium, and calcium, making it an ideal natural hydrator. Additionally, diluted fruit juices, such as orange or cherry juice, can offer a natural source of potassium and magnesium, while milk is an excellent source of calcium, potassium, and sodium. For those looking for a DIY option, making a homemade electrolyte drink with water, a pinch of salt, a splash of fruit juice, and a bit of honey can provide a natural and effective way to maintain electrolyte balance. Remember, while these drinks can aid in hydration and electrolyte balance, it's important to consume them in moderation alongside water, particularly during recovery from physical activity or illness, to avoid excess sugar and calorie intake.

Does 100% Fruit Juice Have Electrolytes?

Yes, 100% fruit juice does contain electrolytes, mainly potassium, and to a lesser extent, magnesium and sodium. The electrolyte content in fruit juice comes from the natural minerals found in the fruits from which they are made. For example, orange juice is a good source of potassium, an essential electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals. Similarly, juices from potassium-rich fruits like bananas, prunes, and coconut can contribute to your daily electrolyte intake. However, it's important to consume fruit juices in moderation due to their high natural sugar content and lack of fiber compared to whole fruits. While they can provide a quick source of electrolytes and hydration, whole fruits and other foods may offer a more balanced approach to maintaining electrolyte balance and overall health.

How to Know if Your Electrolytes are Low?

Recognizing low electrolyte levels is crucial for maintaining your health, as electrolytes are essential for numerous bodily functions, including muscle contraction, nerve function, and fluid balance. Here are common signs that may indicate your electrolytes are low:
  • Fatigue or Lethargy: Feeling unusually tired or weak can be a sign of an electrolyte imbalance.
  • Headaches: Dehydration and electrolyte imbalances can trigger headaches.
  • Dizziness or Lightheadedness: This can occur when sodium and potassium levels are not in balance.
  • Muscle Cramps and Spasms: Electrolytes like potassium, calcium, and magnesium are important for muscle function. Low levels can lead to cramping and spasms.
  • Irregular Heartbeat: Electrolytes are vital for heart health. An imbalance, particularly low levels of potassium and magnesium, can cause palpitations or an irregular heartbeat.
  • Nausea and Vomiting: These symptoms can further exacerbate electrolyte imbalance by leading to more fluid and electrolyte loss.
  • Confusion or Irritability: Electrolytes are essential for brain function. Low levels can affect mental processes and mood.
If you're experiencing these symptoms, it might indicate that your electrolyte levels are off. Drinking electrolyte-rich fluids can help, but for severe symptoms or if they persist, it's important to seek medical advice. Blood tests can accurately diagnose electrolyte imbalances and guide appropriate treatment.
]]> William from runnerclick.com Exploring North Carolina's Scenic Running Trails: From Mountains to Coast https://runnerclick.com/north-carolinas-scenic-running-trails/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167398 Atlantic coast, offers many scenic running trails that cater…]]> Atlantic coast, offers many scenic running trails that cater to runners of all levels. The state's rich natural beauty provides a unique backdrop for running enthusiasts seeking to combine their love for the sport with exploring the outdoors.

Exploring the Appalachian Mountains

The Appalachian Mountains in North Carolina are a haven for runners seeking the challenge of rugged terrain and the reward of breathtaking vistas. Among the myriad trails that crisscross these ancient mountains, the Linville Gorge Wilderness Loop and the Mount Mitchell Trail stand out for their unique blend of natural beauty and physical demand. The Linville Gorge Wilderness Loop, often called the Grand Canyon of the East, offers an unparalleled running experience. This challenging backcountry loop takes runners around a stunning gorge, through dense forests, past cascading waterfalls, and along cliffs. The trail's rugged nature demands endurance and agility, making it a favorite among adventure runners seeking to test their limits against the raw beauty of North Carolina's wilderness. Similarly, the Mount Mitchell Trail presents an extraordinary journey to the highest peak east of the Mississippi. Starting from a dense forest base, the trail ascends through a variety of ecosystems before reaching the alpine summit of Mount Mitchell. This ascent challenges runners with its steep inclines but rewards them with panoramic views that stretch across the Appalachian landscape.

Coastal Runs and Beachfront Trails

Transitioning from the rugged terrains of the Appalachian Mountains to the serene landscapes of North Carolina's coastline, the state's shoreline offers equally captivating running experiences. The Outer Banks, a slender strip of barrier islands stretching along the North Carolina coast, provides miles of flat, sandy beaches perfect for long, reflective runs against the backdrop of the Atlantic Ocean. Among these coastal treasures, the Cape Hatteras National Seashore stands out for its unique trails that meander through diverse landscapes, including maritime forests, salt marshes, and pristine ocean beaches, offering runners a blend of scenic views and the chance to encounter local wildlife. The Cape Hatteras National Seashore, often celebrated for its natural beauty and historical significance, features several trails ideal for running. One notable path is the Buxton Woods Trail, a journey through a maritime forest showcasing the Outer Banks' rich biodiversity.

Urban Trails and Greenways

North Carolina's urban centers, including Raleigh, Charlotte, and Asheville, have made significant strides in developing extensive greenway systems, providing urban dwellers with accessible and scenic running paths. Among these, the American Tobacco Trail is a prime example of urban trail development, showcasing how disused railroads can be transformed into vibrant recreational trails for the local running community. The American Tobacco Trail is a 22+ mile rails-to-trails project located in the Triangle Region of North Carolina, stretching from Durham through Chatham County to Wake County. This trail is a testament to the successful repurposing of historical infrastructure into a resource that serves both recreational and commuting purposes for thousands of North Carolinians. This trail is part of the developing East Coast Greenway, a 3,000-mile route stretching from Florida to Maine, aiming to connect cities and towns with a continuous, safe, and accessible path. The American Tobacco Trail provides a local recreational outlet and contributes to a larger vision of interconnected greenways across the East Coast, promoting healthier lifestyles and sustainable transportation alternatives.

Technological Innovations Enhancing the Running Experience

Technological innovations have significantly enhanced the running experience on North Carolina's trails. Mobile apps and wearable devices allow runners to track their routes, monitor their performance, and even explore virtual challenges on natural trails. Moreover, once the online betting platforms go live, fans will be able to place bets on running events in the state and will be able to use the popular Caesars Sportsbook promo code to get welcome bonuses.

Conclusion

North Carolina's scenic running trails, from the rugged Appalachian Mountains to the tranquil Atlantic coast, offer runners diverse landscapes to explore. Technology integration has further enriched the running experience, providing tools for navigation, performance tracking, and community engagement. These outdoor activities' economic and social benefits underscore their value to local communities, highlighting the importance of preserving and expanding access to these natural resources.]]> William from runnerclick.com What Protein Foods Are Best for Runners? https://runnerclick.com/protein-foods-for-runners/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167374 Lean meats like chicken breast and turkey offer substantial protein with minimal fat, while fatty fish such as salmon provide omega-3 fatty acids beneficial for…]]> Lean meats like chicken breast and turkey offer substantial protein with minimal fat, while fatty fish such as salmon provide omega-3 fatty acids beneficial for inflammation and heart health. Eggs are a versatile and complete protein, containing all essential amino acids. For those on plant-based diets, quinoa, lentils, and chickpeas are excellent choices, offering not only protein but also fiber and essential nutrients. Distance runners often believe that their carbohydrate intake is way more important than their protein intake. Although carb loading is very important at various training phases, you must pay attention to the protein. Protein is not just for building muscle mass. All athletes have a recommended amount of protein they should be taking, measured in grams per pound or kilogram of body weight.

Here’s Why Protein is Important for Athletes

Sports nutrition dietitians remind us that athletes need protein for many reasons. Although distance runners and other endurance athletes have focused simply on carb loading for many years, ensuring adequate protein intake is equally important. Most athletes are aware that protein intake is crucial to build muscle. Besides muscle growth, protein has many benefits, such as aiding in muscle repair and preventing muscles from breaking down. Protein also helps you feel full and satisfied, which can curb your appetite and keep you from eating junk food.

Which Type of Protein is Best for Running?

Runners should choose quality proteins containing branched-chain amino acids (BCAA’s). BCAA’s, like leucine, support muscle recovery and stimulate post-exercise protein building. Some of the best sources of leucine are eggs, chicken, pork, and lean beef. Whey, a type of protein found in dairy, is another excellent source of leucine. Choosing protein sources that the body can digest and quickly use for muscle rebuilding postworkout is essential.

10 Best Protein Foods for Runners

Protein-rich foods
Protein-rich foods
Some athletes prefer getting all their nutrients from Whole Foods rather than supplements. When reaching for a snack post-run to help you get your daily protein, here is a list from which you can choose.

Animal-Based Protein Sources

  1. Chicken Breast: Lean and packed with high-quality protein, chicken breast is a staple in many athletes' diets. It's versatile, easy to prepare, and helps muscle recovery.
  2. Salmon: Rich in omega-3 fatty acids, salmon is not only a great source of protein but also supports heart health and reduces inflammation, which can be beneficial for recovery.
  3. Eggs: With a perfect amino acid profile, eggs are one of the best sources of protein. They're also rich in vitamins and minerals essential for overall health and performance.
  4. Greek Yogurt: High in protein and calcium, Greek yogurt is excellent for muscle repair and bone health. It also contains probiotics, which can aid digestion.
  5. Cottage Cheese: This is a fantastic source of casein protein, which is slowly absorbed and can help with muscle repair during sleep, making it an excellent option for a nighttime snack.

Plant-Based Protein Sources

  1. Quinoa: Unlike most plant foods, quinoa is a complete protein, containing all nine essential amino acids. It's also high in fiber and various vitamins and minerals.
  2. Lentils: Packed with protein, fiber, and essential nutrients, lentils are great for runners. They can help with muscle repair and provide a steady source of energy.
  3. Chickpeas: Versatile and high in protein, chickpeas can be used in salads, soups, or as a base for hummus. They're also rich in fiber and iron.
  4. Tofu and Tempeh: Made from soybeans, tofu and tempeh are high-quality plant-based proteins. They are excellent meat substitutes, rich in protein and other essential nutrients.
  5. Black Beans: A great source of protein and fiber, black beans can support muscle recovery and provide a slow release of energy, perfect for long runs.

What Protein Supplements Are the Best?

Sometimes, it is more convenient to meet your protein needs in a supplement rather than food intake. Whether you prefer a protein shake or protein bar, having easily accessible protein postworkout is important for recovery. There are many different types of protein powder out there. Many runners prefer a plant-based protein, especially anyone who is lactose intolerant, while others swear by whey protein. Protein options include?
  • Casein Protein: While casein is also a milk-based protein, it is a much slower-release and slower-acting protein than whey.
  • Plant-Based Protein: If you are looking for a vegan protein powder, look for one that is plant-based. Pea protein is a popular option with a delicious, earthy taste.
  • Rice Protein:  A rice-based protein is another excellent option as a protein supplement.
  • Soy Protein: The protein found in soy is a popular meat substitute for vegans and vegetarians.
  • Whey Protein Isolate: Whey-based proteins are fast-acting, and the amino acids are quickly absorbed into your body.

How Much Protein Does an Athlete Need?

An endurance athlete requires about 1/2 grams of protein for every 2.2 pounds of body weight. Athletes primarily in strength training need more protein (about 1.4-2:0 grams per 2.2 pounds of body weight). If you are working on weight loss, you may want even more protein daily. Many of people use protein as a way to help keep them from feeling hungry.

Are Protein Supplements Better than Food Sources of Protein?

Neither is really better. However, some of the protein powders ensure you get the perfect balance of macronutrients and amino acids. Those athletes hoping to get all their nutritional needs from Whole Foods may need to include some. To ensure your body gets everything it needs, it is important to be intentional in your meal planning and food prep. Some minor adaptations to your diet can go a long way. It is also important to note that many supplements are full of artificial sweeteners and fillers that are not necessarily what you want to put in your body. If you feed yourself whole grains, fresh vegetables, fruits, and grass-fed beef, your body will thank you for the real food.]]> William from runnerclick.com The Most Common Marathon Training Injuries (& How to Avoid Them) https://runnerclick.com/marathon-training-injuries/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167371 Marathon training injuries often stem from the high mileage and repetitive stress associated with preparing for a 26.2-mile race. Common injuries include runner's knee (patellofemoral…]]> Marathon training injuries often stem from the high mileage and repetitive stress associated with preparing for a 26.2-mile race. Common injuries include runner's knee (patellofemoral pain syndrome), shin splints, Achilles tendinitis, plantar fasciitis, IT band syndrome, and stress fractures. Injuries can occur whether you are training for your first marathon or have done a dozen. You can avoid common running injuries if you correctly craft your training plan. You can also do many injury prevention things to prevent overuse injuries.

How Many People Get Injured Training for a Marathon?

According to research, 82% of runners will experience some running-related injury over the course of their running career. A sports medicine doctor who writes for the New York Times reported that 30% of people training for a marathon will have injuries ranging from shin splints to stress fractures to knee pain.  You should know that there are ways to prevent this from happening.

7 Most Common Types of Injuries Marathon Runners Face During Training

  1. Achilles Tendonitis: Achilles tendinopathy is a common injury when runners increase their mileage too quickly.
  2. Hamstring Injuries: Pain in your hamstrings can be anything from a strain to a tear. If your hamstrings are tight or weak, you are more prone to injuring them.
  3. IT Band Syndrome: Pain outside the knee is sometimes IT band syndrome. Common in runners and cyclists, it is inflammation of the iliotibial band. The iliotibial band stretches from the hip to the top of the knee, offering an athlete's knee stability.
  4. Plantar Fasciitis: Plantar fasciitis or plantar heel pain is when the fascia on the bottom of the foot becomes sore and inflamed. This pain is typically worse first thing in the morning.
  5. Runner’s Knee: Patellofemoral syndrome, more commonly called runner’s knee, is a dull pain around the front of the kneecap.
  6. Shin Splints: Shin splints are characterized by pain along the inside edge of the shinbone. The pain is due to tissue inflammation in the area between the middle of the lower leg and the ankle, also called medial tibial stress syndrome.
  7. Stress Fracture: A tiny fracture in the bone that causes pain is a stress fracture. Stress fractures are caused by repetitive motion impact exercises such as running.

Coping with Marathon Injuries

There are many things you can do if you find yourself injured. If your body tells you to take a few days off, rest is the best thing. Some injuries do well with ice, whereas others respond best to heat. Be certain to investigate which to use for your situation. Did the discomfort come as you increased mileage? Try decreasing your training volume slightly and see if that results. Is it time to see a doctor? Choosing a sports medicine physician will likely get you back in the game faster than if you see a general practitioner. Physical therapists can often give you stretches and strengthening exercises to help you come back from injury. If your shoes seem worn down, a new pair of kicks might solve the problem. Sometimes, a sports massage helps ease discomfort.

8 Ways to prevent Marathon Running Injuries

There are some things you can do to help you get to the starting line on race day injury-free.
  • Build Up Carefully: Runners should not increase their weekly mileage by more than 10-15% each week. Be very intentional about this process. Most training programs incorporate this type of mileage increase, especially for beginners. Don’t be tempted to jump mileage too quickly.
  • Core Work: Besides other strength training, don’t forget to work on your core. The core of your body is crucial to preventing muscle imbalances.
  • Cross Training: Even though you might be tempted to run daily, don’t do it. Take one full rest day each week and one or two non-impact cross-training days (depending on how many days each week you plan to run).
  • Flexibility: Remember what we said about tight muscles leading to injury? Work on your flexibility with yoga or intentional stretching once your muscles are warm.
  • Fuel & Hydration: Fueling your body properly and using enough fluids are excellent ways to keep your body in tip-top shape during marathon training.
  • Perfect Form: Have you worked with a coach to ensure your running form does not make you vulnerable to injuries? Having the proper biomechanics can go a long way to helping you run better, more efficiently, and experience fewer injuries.
  • Shoes: Make certain your running shoes fit your needs as a runner and are not worn out. When your shoes start to break down it is time for a new pair. Shoes are not something to skimp on!
  • Strength Training: Incorporating some strength training into your workout regimen is a great way to prevent injuries. Don’t feel like you have to be lifting heavy weights. You can do many exercises using your body weight for resistance.

What Type of Injuries Can You Still Run With?

As a distance runner, know you can expect twinges, aches, and pains. You need to learn the difference between the discomfort you can run through and the pain that tells you to stop. Long-distance running is a delicate balance between staying committed to your training and not flirting with crazy when an injury occurs.

1. Mild Muscle Strains

  • Characteristics: Slight discomfort that improves with a proper warm-up.
  • Management: Reduce mileage and intensity. Focus on gentle stretching, strengthening exercises, and possibly alter your running form as advised.

2. Runner's Knee (Patellofemoral Pain Syndrome)

  • Characteristics: Pain around the kneecap that typically worsens with downhill running or after sitting for long periods.
  • Management: Adjust your running surface, avoiding downhill routes. Strengthening exercises for the quadriceps, hamstrings, and hips can help. Sometimes, modifying stride length and improving cadence can reduce stress on the knee.

3. Shin Splints

  • Characteristics: Tenderness, soreness, or pain along the inner side of your shinbone.
  • Management: Consider running on softer surfaces, reduce mileage, and address potential issues with running mechanics. Strengthening and flexibility exercises focusing on the calves and possibly using orthotics can also help.

4. Plantar Fasciitis

  • Characteristics: Sharp heel pain that usually feels worse in the morning.
  • Management: Use supportive footwear, possibly with custom orthotics. Stretching the calves and the plantar fascia, along with strengthening the foot muscles, can aid in recovery. Running might be more comfortable after the plantar fascia has been properly warmed up.

5. Achilles Tendinitis

  • Characteristics: Pain and stiffness along the Achilles tendon, particularly during the morning or after long periods of rest.
  • Management: Reduce running intensity and volume. Eccentric heel drops and exercises to strengthen the calf muscles can be beneficial. Pay attention to footwear and consider heel lifts temporarily.

6. IT Band Syndrome

  • Characteristics: Pain on the outside of the knee, often worsening with activity.
  • Management: Reduce mileage and avoid aggravating activities. Stretching and strengthening the hips and glutes can help. Cross-training activities like cycling or swimming may be less irritating.
]]> William from runnerclick.com Here's Why Your Outer Foot Hurts After Running https://runnerclick.com/outer-foot-pain-after-running/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167364 If your outer foot hurts after running, it could be due to several reasons such as improper footwear, overpronation…]]> If your outer foot hurts after running, it could be due to several reasons such as improper footwear, overpronation or underpronation, tightness or inflammation of the peroneal tendons, stress fractures, or blisters. Foot pain is something all runners dread. However, experiencing foot pain can range in severity and seriousness in injury. If you can pinpoint the area of the pain, it may help you identify the root cause of the issue. Today, our focus is on pain in the outer portion of your foot during and after the post-run.

9 Common Causes of Pain on the Outer Side of the Foot Post Run

If you are experiencing foot pain, getting it taken care of right away is essential. While no one expects running to be completely pain-free, the discomfort of a long run or challenging workout differs from injury pain. Some possible causes of foot pain are:
  1. Ankle Sprain: A sprain is the stretching or tearing of the ligaments. When your ankle is sprained, you may feel clear ankle pain; however, it can also present on the bottom, top, or sides of the foot.
  2. Blisters: Many distance runners suffer from blisters and can appear anywhere, including the outside of the foot. Causes of blisters include shoes that do not fit properly, low-quality or ill-fitting socks, and friction inside the shoe. A product like Aquaphor or Body Glide can help with rubbing.
  3. Bunions: A bony bump that often forms at the base of the big toe, bunions can cause pain radiating down the side of your foot. Roomier shoes, ice, and padding can help prevent and treat bunions. In rare cases, they need to be treated surgically.
  4. Flat Feet: When you have flat feet, you don't have arch in the foot. This can lead to pain and foot problems if left untreated. Without the arch, the full force of your body weight is on the bottom of your foot. Insoles with arch support can help with this.
  5. High Arches: A common cause of metatarsalgia, high arches can cause painful inflammation on the ball of the foot. Ironically, the same treatment used for flat feet is often successful with high arches. Rest, ice, and insoles can help improve this problem.
  6. Morton's Neuroma: A painful condition that impacts the ball of your foot, Morton's Neuroma pain can radiate. Often caused by wearing too-tight shoes, women who frequently wear high-heels may find themselves experiencing this pain. A simple fix is wearing shoes with a wider toe box.
  7. Peroneal Tendonitis: Irritation or inflammation of tendons on the outside of your ankle and foot. Peroneal tendonitis is usually due to overexertion. If left untreated, it can lead to a tendon tear.
  8. Plantar Fasciitis: Plantar fasciitis is a foot injury caused by damage and inflammation to the plantar fascia. This fibrous connective tissue runs along the sole of your foot from the heel to the base of your toes and PF often starts out as sharp heel pain in the morning. You are at risk for PF if you overtrain, increase running volume too quickly, or wear worn-out running shoes.
  9. Stress Fracture: Tiny cracks in the bone, stress fractures can be quite painful. Caused by repetitive force and overuse, this injury needs to be dealt with sooner rather than later.

Effective Treatment Options for Outside Foot Pain

When you have pain on the outside of your foot, there are some easy things you can do to try to alleviate the discomfort.
  • Anti-Inflammatory Drugs: Non-steroidal anti-inflammatory drugs (NSAID) reduce inflammation, pain, and fever. The most common examples are ibuprofen and naproxen. Although you can get prescription strength, these are also available over the counter.
  • Doctor Visit: Whether you decide to see a podiatrist, sports medicine doctor, or another type of physician, pain that will not go away warrants a doctor visit. You may be referred to a physical therapist for strengthening exercises.
  • Ice: Using ice on an injured or sore body part often helps runners spring back.
  • Inserts: There are inserts for running shoes ranging from over-the-counter inserts to custom orthotics. The bottom of your foot might need more cushion or arch support could be your solution.
  • Massage: Another excellent tactic for runners suffering from discomfort or pain is massage. If you don't have someone to massage the foot for you there are tools you can purchase. Massagers vary from straightforward devices with wooden beads to expensive massagers with heat functions.
  • New Shoes: One reason it is so important to track the miles on your running shoes is because once shoes begin to break down they can cause problems such as foot pain.
  • Physical Therapy: There may be exercises and stretches you can do to alleviate your foot pain. Seeing a physical therapist to work through those is often a great option.
  • Rest: Often, overuse injuries are best treated with simple rest. Taking a few days off at the front end of an injury can sometimes prevent the injury from becoming much more severe.

Should You Run if Your Foot Hurts?

That depends. Certain types of foot pain (and other pain) will go away if you do a few things before your run. Does your discomfort improve if you take the time to warm up and stretch your body out properly? A dynamic warm-up, followed by intentionally stretching the sore area, can help alleviate pain. If you start out running nice and easy does the pain go away? If it does, your body tells you it is okay to move.

What If The Pain Does Not Go Away?

If the outer foot pain in runners does not go away, it is crucial to take further steps to address the issue to prevent it from worsening or leading to chronic conditions. Persistent pain is a sign that something may need more attention, and seeing a healthcare professional can help ensure a safer and quicker return to running.
]]> William from runnerclick.com Easy Ways to Prevent Itchy Legs When Running https://runnerclick.com/why-do-my-legs-itch-when-i-run/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167337 Experiencing itchy legs while running is a common issue. One of the most common causes is increased Experiencing itchy legs while running is a common issue. One of the most common causes is increased blood flow to the legs, which can stimulate nerve endings and cause itching. Another reason could be the reaction of your skin to sweat or the fabric of your running attire, potentially leading to a form of exercise-induced urticaria or chafing. Additionally, dry skin, especially in colder weather, can become itchy when you start to sweat and heat up during a run.

Is It Normal to Have the Runner's Itch?

Yes, experiencing "runner's itch" is quite normal, especially for individuals who are new to running or returning to exercise after a period of inactivity. It's usually temporary and tends to decrease as your body gets accustomed to the activity. Don’t give up on your exercise routine due to discomfort. There are ways to ease the itch if you are diligent about it. There are some great home remedies for runner’s itch we discuss below.

7 Reasons Your Legs Itch When You Exercise

  1. Allergic Response: Called exercise-induced urticaria, exercise can produce an allergic response that leads to hives, skin redness, itching, and other symptoms.
  2. Dry Skin: The medical term for dry skin is xerosis. If you have dry skin, you might end up with itchiness when you run or do other workouts. This can be especially true during cold weather. Find a good quality lotion to keep your skin hydrated and avoid chronic itching.
  3. Exercise-Induced Anaphylaxis: Although this is a very rare disease, it is possible for someone to have allergies that flare up so severely during exercise that it causes difficulty breathing. Research shows that this typically is coupled with food allergies. Contact your healthcare provider if your exercise leads to itching and breathing issues.
  4. Folliculitis: This is an inflammation of the hair follicles that can be caused by sweating and friction from clothing during exercise, leading to an itchy rash.
  5. Increased Blood Flow: Returning to a running routine can lead to itchy skin as running increases your heart rate and blood flow. As your capillaries and arteries expand, they stimulate the nerve cells, resulting in that itchy feeling that makes you crazy.
  6. Skin Sensitivity: Some people have very sensitive skin, and sweating during exercise can cause an itchy sensation. Try changing your laundry detergent to one made especially for sensitive skin.
  7. Sweat: Are you wearing a moisture-wicking material closest to your skin? Wearing cotton or other fabrics that soak in the sweat and trap it close to your skin can leave you with itchy skin.

Why Do Legs Itch When You Run in Cold Weather?

Cold weather often leads to dry skin because the air is less humid. When you run, the increased blood flow to your skin can exacerbate the dryness, causing itchiness. In some cases, exposure to cold air can cause a painful, itching inflammation of small blood vessels in your skin, known as chilblains. Running in synthetic clothing in dry, cold weather can generate static electricity, which can also cause skin irritation and itching.

Runner’s Itch: Quick Fixes

  • Antihistamines: Over-the-counter antihistamines can help ease that itching sensation.
  • Bath: Take a warm bath to relieve the itch. You should add some Epsom salts, baking soda, or oatmeal.
  • Chafe Prevention: Using lubricants such as Body Glide or Aquaphor, you can prevent chafing.
  • Clothing: Choose clothing appropriate to the weather and made of moisture-wicking materials.
  • Limit Sun: Avoiding sun exposure or limiting your exercise in direct sunlight can help with itching.
  • Numbing Sprays: There are sprays to help prevent itching during exercise.
  • Skin Care: Decide that you will be diligent about your skin care regimen, including washing, using sunscreen, and applying a good quality lotion. Be careful, however, as some thick lotions can trap allergens on your skin, worsening the situation.
  • Stay Hydrated: Dehydration can dry out your skin, so make sure you're well-hydrated before and after your runs.

When Should You Be Concerned About Itchy Legs?

There are some times when you do need to be concerned about itches. If the itch worsens or causes hives, you may be experiencing a severe allergic reaction. Also, anytime you are itching and having difficulty breathing, that is a severe issue that requires medical attention. If the itching is so severe you can’t stop scratching or scratch yourself to the point of raw skin, you should see a healthcare professional. Some people have underlying skin conditions such as eczema, and running can exacerbate the condition. If your exercise regimen worsens your eczema, see your dermatologist.

Do Itchy Legs Mean Poor Circulation?

Itchy legs are not typically a direct symptom of poor circulation. While poor circulation can lead to various symptoms, such as numbness, tingling, or coldness in the extremities, itching is generally caused by other factors.]]> William from runnerclick.com Why Does My Face Get So Red When Running? https://runnerclick.com/why-does-my-face-get-so-red-when-running/ Tue, 22 Oct 2024 10:35:23 +0000 https://runnerclick.com/?p=167356 When you run, your body increases blood flow to muscles and skin as part of its effort to regulate your internal temperature…]]> When you run, your body increases blood flow to muscles and skin as part of its effort to regulate your internal temperature and deliver more oxygen to your muscles. This increased circulation causes your blood vessels to expand, particularly those close to the surface of your skin, leading to a reddened appearance.

What Causes a Red Face When Exercising?

The capillaries in your face are broader and closer to the surface than on other parts of your body. Research shows that when you exert yourself, dilation of those blood vessels can occur, often leading to facial redness. Here are the most common causes of face redness when running:
  • Increased Blood Flow: During exercise, your body pumps more blood to your muscles and skin to deliver oxygen and nutrients, causing the blood vessels to dilate and the skin, particularly the face, to appear redder.
  • Histamine: According to dermatologists, some people experience a release of histamine during exercise. Mainly known for its role in allergies, histamine is simply a chemical released by our immune system in response to some stress.
  • Rosacea: A common skin condition that makes the skin on your face red or bumpy; if you are prone to rosacea, you might experience worse facial flushing during and post-exercise.
  • Sensitive Skin: Those with sensitive skin can be more prone to facial redness.
  • Skin Tone: People with fair skin are also more prone to having a flushed face during exertion.
  • Sun Exposure: Especially if you have fair or sensitive skin, avoid spending too much time in the sun to prevent a red face.
  • Temperature Regulation: Capillaries widen to push the heat to the surface in response to a rise in body temperature when working out.

How Long Does Post-Workout Redness Last?

For most people, bright red face is gone within 10-20 minutes. However, some people's faces stay red for up to an hour post-workout. As long as your core temperature seems to be going down and you are not exhibiting other signs of heat exhaustion, it is likely nothing to worry about. If you don't like having a red face, there are some things you can try.

What Can I Do to Reduce Facial Redness Post Run?

  • Avoid Alcohol and Spicy Foods: Did you know that drinking alcohol and eating spicy foods can make your face turn red? Avoiding these things post-workout can help you prevent red face.
  • Cold Water: Splashing or spritzing cool water on your face can help. You can do this during and after engaging in physical activity. Not only will this help prevent redness, but it can also aid in cooling your core body temperature.
  • Cold Compress: A cold compress on is another excellent way to cool yourself down as well as prevent redness.
  • Find Shade: Move to a cooler environment if you feel hot and flushed post-workout.
  • Hydrate: Your body needs plenty of fluids during and after you workout to keep you moving, prevent overheating, as well as aid in recovery.
  • Skincare Routine: Taking good care of your skin can help prevent that beet-red look. This can include using a face cleansing wipe right after you work out, washing with a facial cleanser, and using a good moisturizer. Adding aloe vera to your skincare routine can also prove helpful.
If your facial redness is severe, persistent, or accompanied by other symptoms, it may be worth consulting a dermatologist to rule out underlying conditions like rosacea or allergies that could be exacerbated by exercise.

How to Prevent Red Cace When Working Out in the First Place?

To prevent or minimize facial redness during workouts, focus on staying hydrated, wearing breathable, moisture-wicking clothing, and exercising during cooler parts of the day. Gradually increasing the intensity of your workouts can help your body better regulate blood flow and temperature. Using a cooling towel or pre-cooling techniques like a cool shower before exercising can also be effective. Additionally, consider adjusting your skincare routine to include gentle, non-irritating products and practice efficient breathing techniques during exercise.

Is It Bad if My Face Gets Really Red When I Work Out?

While a red face during exercise is usually not a cause for concern, staying aware of your body's signals and ensuring you take care of your skin and hydration needs is important. If you have any doubts or experience additional symptoms, seeking professional advice is always a good idea. It should be noted that a red face characterizes some illnesses. Symptoms of heatstroke include headache, confusion, nausea, dizziness, red skin, rapid pulse, and high body temperature. If you have multiple of these symptoms and have been outside on a hot day, seek medical attention.]]> William from runnerclick.com