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 consideration ..read more

Runners have their own preferences, whether it is treadmill running, running outside on the road, or exploring trails. Some people are adamant that 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: Assistance from the Belt: The moving belt of a treadmill aids in p ..read more

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 ..read more

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 No ..read more

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 phas ..read more

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 a ..read more

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 co ..read more

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 ..read more

As a distance runner leads up to race day, it is important to implement a taper period as the training cycle winds down. If you investigate marathon training plans, you will notice that the cut back fits the schedule. In addition, there are other things for a distance runner to be mindful of besides mileage. To avoid making these common mistakes, check out our advice! What Is a Marathon Taper? A marathon taper is a crucial phase in the training cycle leading up to a marathon, where the runner gradually reduces the volume and intensity of their training. This period of tapering is designed to a ..read more

Many people are surprised to hear that even avid runners sometimes struggle with getting (and staying) motivated. Although it might seem as easy as simply lacing up your running shoes and heading out the door for a morning run, many people must work to stick to their running habits. So, how do you stay motivated when it gets challenging? We have some great advice to keep you moving! What To Do if You Have No Motivation to Run? Do you need help with the motivation to run? It's more than just beginner runners who find themselves needing more motivation to get moving. If you're struggling with mo ..read more