Burn 1000 calories workout on Treadmill: The Plan

Burn 1000 calories workout on Treadmill: The Plan

Burning a 1000 calorie is inspiring and demanding at the same time.

This is an intense workout and before you actually try, prepare your body for it. 

So, let’s see how you can practically do it.

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

burn 1000 calories treadmill

1000 calories workout on treadmill

Let us consider a couple of statistics which are given by the American Council on Exercise.

As per this, a person weighing around 180lb, walking at a slow pace of 2 mph makes you burn 1000cal in 6 hrs.

With a medium pace of 3.5mph, you can burn it in 2.5 hrs.

And if you are really fast at 7mph you can accomplish this in 1hr.

So the faster you go the faster you can reach the target. 

With the treadmill, you have the advantage of changing the inclinations.

As there is an increase in inclination, you can burn more and more calories than running on the plain.

Another research says that heavier people can burn the same amount of calories running at the same pace in lesser time!!

Like if you are 160lb and running at 7mph you would need to run around 8 mi to reach 1000 cal, whereas a person weighing 180 lb can achieve it running 7 mi only.

Well, you can leverage this and add some weight while running and get a better calorie burn in a shorter span.

Keeping the pace too low or too high throughout the cycle will not really work.

So here is a generic HIIT plan where you can run at different pace and make the most of it.

Since each person has a different body weight and metabolic capacity so there will difference in calorie burnt.

   

Time(min)Speed (mph)Inclination(%)Comment
53.50warm-up
550Walk
570Run
390Sprint Run
260Run
240Jog
345Walk
548-10Walk
345Walk
241Jog
520Cool down
1000 calories treadmill workout is one of the best ways to lose weight fast. If you are thinking of how to burn 1000 calories on treadmill here is the exact plan

1000 calories treadmill workout is one of the best ways to lose weight fast. If you are thinking of how to burn 1000 calories on treadmill here is the exact plan

This is a mixed plan with high and moderate level running.

If you exclude the warm-up and cooldown time, it is a 30 min plan.

Now as per your metabolic capacity you can repeat this cycle 2-3 times.

You can adjust the timing and see what works out best for you.

So thinking twice before trying it.

I completely agree with you if you are thinking it is too tedious or time-consuming.

So drop the plan??

NO!!

Here is what you can do..

Split it up!!

Yeah…so try running twice burning 500 cal in each session.

Less time, less stain and the running goal sounds achievable.

This way you will burn at least 500 cal if not 1000cal.

References

How to run twice a day?

Is it dangerous to burn 1000 Calories a day on a treadmill?

To burn 1K calories on a treadmill, you really need to sweat a lot.

Depending on your speed you may have to run approximately 6-8 mi to get a 1k calorie burn.

Talking in terms of time, you will be running for 1-2hrs.

Compared to other surfaces, running on the treadmill is relatively easier and safer.

But anything done to the extremes is a potential threat.

So if you are burning 1000 cal a day once in a while or at most 1 day in a week, your body can sustain.

Fatigue and Muscle Injury

Let’s say you a beginner and your body is not really conditioned for long-duration running then, of course, it can be a problem.

You have to prepare your body before you experiment with this.

Else, you may end up in extreme fatigue or muscle injury.

This would impact your future running ability.

Insufficient Recovery

The other scenario is when you run to burn calories every day.

Even though you are fit and possess good running ability, this may still be problematic.

When you are running every day, you may not be giving a sufficient recovery period.

Insufficient recovery may lead to muscle pain and spasm.

Development of Callus

The treadmill surface is uniform.

So each step is the same as the other.

When your foot lands exactly in the same manner, the toes are rubbed at the same point with each step.

This constant rubbing of skin at the same spot may increase the chance of a callus formation. 

top running tips for beginners

If I burn 1000 calories every day, how many kgs would I lose in a month?

So the calculation goes like this…

3500 cal makes 1 lb of fat.

So to lose 1 lb of fat… you need to burn 3500 cal.

Now if you are burning 1000 cal a day, in a month you will be burning 30000 cal.

Since 1 lb takes 3500 cal, so when you burn  30000 cal, you will lose 8.5 lb.

1 lb is equal to 0.452 kg, hence you will lose close to 4kg…

Whoa!!!

But this is more of a mathematical calculation.

The practical results for weight loss depend on various other factors.

Genes

The genes are really not in your hands.

In certain families, obesity is in the genes whereas in some cases they hardly put on weight no matter what they eat or do.

Well if you are from the first bucket, it is not really your fault.

Try to maintain a healthy lifestyle and watch on your calorie intake.

If you are from the later, you are lucky one!!

Age

Now, most often it is seen that you gain weight with age.

And the more you age it becomes more difficult to lose weight.

It is always easy to lose weight at a younger age.

Current Weight

Don’t be surprised, but if you are towards the heavier side, you will lose weight faster.

When you are working out you will be burning more calories for the same activity than a leaner person.

Sex

Men lose weight at a faster rate than women.

They tend to burn more calories as compared to women while performing the same activity.

Men usually have more muscle mass than fat.

The fat mostly builds around the midsection of the body.

If men are burning calories, it reduces the fat around the belly, which boosts the metabolism.

So it is a win-win situation.

Women, on the other hand, have fat around the hip, thighs, and butt.

So when they workout out and burn calories, it really does not have any impact on the metabolism.

So ladies next time, if you are working out with your partner and he is losing weight at a faster pace, don’t feel bad about it.

This is how your body is designed.

 

Eating habits

If you are on the weight loss spree, you have to watch out on your calorie intake.

Here are some tips which you can try

  • Avoid eating a big meal.
  • Eat small portions at regular intervals.
  • Try to avoid food and beverages with too much sugar.
  • Add lots of fruits and vegetables in your diet.
  • Have an early dinner.
  • Stay away from binging and stress eating

 

Medical conditions

Weight loss becomes difficult when the weight gain is due to any medical conditions.

Keep yourself really active and avoid indulging in calorie-laden food.

Buddy up

How many days a week should I workout for 1000 calories?

Like I have already said a 1000 cal burn run is a tedious one.

It puts a lot of strain on your body.

So it is better to try once in a while.

Being more precise if you are 5-7 on the fitness scale up to 10 you can try once in a week.

If you are 8 and above you may try twice a week, but see that there is a gap of 2-3 days.

 

Is it safe to burn 1000 calories on the treadmill as a beginner?

Thinking of hitting 1000 cal on the treadmill.

Awesome!!

But to lose 1000 cal, you need to do some serious running.

This requires good muscle strength and endurance.

You may even be working out at the anaerobic capacity on the body.

So, if you have just started to run there is a possibility that your body is not completely prepared for this kind of workout.

You may suffer from extreme fatigue.

There are also the chances of muscle spasm or injury.

However, there is no harm in trying out.

But always listen to your body.

If you feel you can do it, it is better to stop.

And if you accomplish, there is nothing like it.

Go ahead and reward yourself.

However, don’t try this more than once a week.

The above plan can either scare you badly or highly motivate you.

Well, in both the case it is better to split up the plan.

As a beginner, you really don’t know your capacity.

You could be overestimating or underestimating your potential.

After the first run, you can judge your endurance, your limits and set your goals accordingly. 

How to avoid running overuse injuries header image

If I burn 1000 calories on a treadmill, will it cause knee injury?

The treadmill is one of the safest equipment to work with.

The running surface is relatively more comfortable and does not cause more impact on your body.

You have more support to latch on.

And you can control the pace of running.

But yes, how you are burning 1000 calories is more important.

As we have already seen, 1000 cal burn is a high impact run.

If you are running at a very high pace like 9mph, this can give you post-run aches.

And if you are doing very frequently like more than 1-2 times a week, you are more likely to suffer from pain.

There are various other reasons which can be responsible for knee pain.

Absence of shock absorbers in treadmill

It is the presence of shock absorbers that makes running comfortable on the treadmill.

When the shock absorber is not of an optimum quality or completely absent, this can cause more pressure on the joints.

The greater is the pressure on your knees, the chances of knee pain increase.

Poor running form

This could be one of the primary causes why beginner suffers from pain and aches.

A proper running form is a must to have for longer injury-free running.

Body Weight

Your body weight can make you slower and make your running more difficult if you are towards the heavier side.

However, if you try and continue to workout you will be burning more calories than your leaner pals.

So, take this as a win-win gain and don’t give up.

Age

For nearly 60-70% of people, age makes the workout difficult.

In fact, I feel the difference in myself.

A decade back what could be easily achieved, for that now I have to make push a bit.

So somewhere it does affects over time.

Worn-out shoes

Ah, get a new pair if you see the signs.

Don’t compromise on your shoes.

They take you long and it is better to replace them after every 500-800 miles.

15 Surprising Running A Mile A Day Benefits

15 Surprising Running A Mile A Day Benefits

1-mile run or smile run…

You are not running too long, not dropping dead at the end of the run, and you have the stamina to smile.

And it is not that you are not benefitting out of it.

Now isn’t that a reason to smile!

Even a mile run can make a huge difference…

How?

Well for that read on to know the benefits of running a mile a day…

Disclosure: As an Amazon Associate and affiliate to some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Running a mile a day benefits

15 Benefits of running a mile a day

1. Friendly for beginner

Oh! how much you want to run but don’t know how to start?

This is exactly what you need to try.

The 1-mile run is not the very long run.

And it is perfect to start for a beginner.

The goal is achievable and even if you run at a low to moderate intensity, you should be able to do it.

This is also the best for those who have their favorite excuse always ready “I do not have time”.

Running at a low pace as less as 4 mph, you should be able to complete it within 15 min.

Come on, you can do this.. so no excuses next time.

It doesn’t take much time and trust me it is going to do wonders if you run for just 4-5 days a week.

Read Running A Mile A Day for Beginner: The Plan

2. Improves Running Form

Running form plays a vital role in building up the running endurance and injury-free running.

When you run for longer distances, and if you do not concentrate, your running form can go for a toss.

1 mile is a small distance run.

Here you are not running to add on the mileage.

You can focus on the quality of the run.

Try to run the 1 mile with the aim to improve on your form, overcome the shortcomings. 

3.Minimize the chances of Running Injury

Frequently running long distances, over a period of time makes you more prone to running overuse injury.

The prime cause of these injuries is too much stress and inadequate recovery.

A 1 mile run will relatively put less stress on your feet than 5k or 10k run.

And if you are just running a mile, you get enough time to recover.

Read What is Running Overuse Injury?

running 2 miles a day

3. Weight loss

Running is the simplest, easiest and inexpensive way to burn calories.

In fact, 50% of the people chose running for weight loss.

When you run your heart rate goes up, burns more calories which acts as a fuel.

When you are running at a moderate pace, you are working in the aerobic zone.

In the aerobic zone, the fat is burnt to supply energy for running.

So if weight-loss is your goal, next time chose the low-medium intensity running. 

4. Improves mood

Have you tried out the morning walk or going for a sport or just a Zumba class?

Doesn’t it feel great after that – fresh and happy?

The same is for running.

When you do any physical exercise, the endorphin is released in the brain.

Endorphin is a natural drug that makes you happy, energetic, and relieves stress.

It is also referred to as “Runner’s high”. 

5. Improves Heart Health

Your heart is the most important muscle of your body.

The faster you run, the heart rate climbs up and the faster it works.

Now, this makes the walls of the heart stronger.

Secondly, running reduces the LDL (bad cholesterol) and increases the HDL (good cholesterol) level.

Better heart health can minimize the chance of heart disease, type 2 diabetes, and blood pressure.

6. Improves the Lung Capacity

The lungs’ capacity can be defined as the maximum amount of oxygen your body can use.

When you are running, your muscles demand more oxygen.

Now with a proper breathing technique, you should be able to inhale more oxygen.

This improves the lung’s capacity overtime.

7. Tones Muscles

When you are running, the hips, glutes, hamstring, quadriceps, and calves are in action.

Running on a regular basis is a great workout for these muscles.

The muscles are toned and strengthen.

And if it is your dream to have those super s**y legs, this is what you can do. 

Skinny but slow runner-74-min

8. Better Bone Density

A recent study has proven that running regularly improves bone strength. 

The bone density is directly related to bone strength.

An improvement in your bone strength leads to higher bone density.

The decrease in bone density is the primary cause of fractures.

With age, there is an onset of poor bone strength.

It is best to start running as early as possible. 

9.Leads to better sleep

Are you suffering from a sleep disorder – insomnia, lack of quality sleep or duration of sleep?

Then, running a mile is the best remedy for it.

Running relieves stress and anxiety, which is a common cause of sleep-related problems.

It also helps in getting a sound sleep and for a longer duration. 

10. Improves Metabolism

 Metabolism is a natural process that breaks the food and drinks you consume into energy.

This energy is utilized by the body in doing a natural activity as well as any physical activity.

And this is what you refer to as the famous “calorie burn”.

Now running( and any other form of exercises) boosts up your natural metabolism, so the calorie burn faster.

Improved metabolism has several advantages:

  • More energy to work
  • Faster weight loss
  • Improves blood circulation
  • Reduce aging effect 

Running a mile a day

11. Improves Stamina

Constant running even for a small distance adds to your stamina and you can build-up over time.

Let’s say when you initially started running, you may be running at a lesser pace may take around 15 -20 min to run a mile.

Now with time, your body builds up the stamina to run faster.

Maybe after a couple of months, you could improve the time by 4 min.

With practice, you may still improve.

Now, what is making you faster?

 Of course your endurance!

There is no over-night change is your stamina.

But, definitely with consistency, your stamina will boost.

12. Excellent Abs workout

Who doesn’t want the perfect sculpted Abs?

Now, isn’t it a piece of good news that when you run, you are working on your abs too??

The right form of running requires you to stand tall and pull in your belly button.

This way you keep your core engaged.

This imparts more stamina to run as well as a great workout for your abs.

 Doesn’t that give you all the more motivation to run?

13. Light on pocket

As compared to other sports, running is relatively light on the pocket.

Let’s say you want to lose weight.

There are options for hitting the gym getting the equipment.

And if you compare running with these, it is definitely a cheaper option.

Or just in case you plan to start with a new sport.

Be it any sport, it will cost you more than running.

All you need for running a mile is an appropriate pair of shoes!! 

14. Boosts confidence

When you run, there is an amazing feel-good factor post-run.

If your goal is 1-mile run, you can easily accomplish it.

There is a complete change in your attitude.

You are happy, positive and brimming up with confidence. 

15. Improves Life Expectancy

A recent study shows that running reduces premature death risk by almost 40%.

Now, it is hard to predict about life and death.

However, you can try your best to increase your life expectancy.

Some study also says that an hour of running adds 7 hours to your life.

Running makes your heart strong and protects you from

  • Heart diseases
  • Diabetes
  • Blood pressure
  • Lower the risk of cancer

All the more reasons to enjoy running.

running a mile a day benefits may not be as you have expected. However, it can benefit both beginners and pro runners alike. If you are running a mile a day then after sometime you will be astonished by the amount of change you have gone through.

running a mile a day benefits may not be as you have expected. However, it can benefit both beginners and pro runners alike. If you are running a mile a day then after sometime you will be astonished by the amount of change you have gone through.

Refrences

https://www.roadrunnersports.com/blog/running-a-mile-a-day/
https://sites.google.com/a/tipsandshare.com/blogs/running-a-mile-a-day-keeps-sickness-at-bay
https://www.mindbodygreen.com/0-23236/i-actually-ran-a-mile-every-day-last-year-heres-why-i-recommend-it-to-anyone.html
https://activeforlife.com/the-benefits-of-a-mile-a-day/
https://www.active.com/running/articles/5-reasons-running-makes-you-happier

6 Best Cross Training Shoes for Achilles Tendonitis in 2020

6 Best Cross Training Shoes for Achilles Tendonitis in 2020

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.
It is very difficult to workout with Achilles tendonitis. Also, minor changes in your workout intensity may cause it to repeat.

Another major cause of your Achilles tendonitis is your cross-training shoes. Also, this is the most frequent cause.

If you tend to get Achilles Tendonitis often, check your shoes and if possible change it to any of the below shoes which are the best cross training shoes for Achilles Tendonitis.

Also, we found  PUMA Cell Surin 2 Cross Training Shoes to be one of the best options. However, it may not be the best choice if you have very wide feet. In that case, try the New Balance one. It will serve you well.

Related: Best Cross Training Shoes For Bunions

Our Top Picks

For Women:

Puma Cell Surin 2 Cross Training Shoes

“Full length encapsulated air-sole with solid rubber outsole”

For Men:

✅ New Balance Mx623v3 Training Shoe

“Impact Guidance System with Dynamic duomax support”

Best Cross Training Shoes For Achilles Tendonitis in 2020

Editor Rating:4 and a half star-92X25-min(4.8)

Puma Cell Surin 2 Cross Training Shoes

This is a stylish looking Cross-Training Shoe which will keep you comfortable throughout your workout. 

Puma Cell Surin 2 is made from synthetic leather and has a synthetic sole which gives it a clean look.

You are bound to get a lot of compliments due to the understated style statement.

If you are suffering from Achilles Tendonitis, then this training shoe can also help you out.

It comes with 10CELL heel cushioning and TPU midfoot shank for additional stability.

Also, the Eco Ortholite sock liner features added padding and is sweat-wicking.

However, we cannot provide you with the exact number for the heel the to toe drop as it was not present even on the Puma website.

What we can tell is from the pair we tested, this drop is greater than 4 mm which is what is required for any shoe for Achilles Tendonitis. 

+ POSITIVES

  • Comfortable and lightweight.
  • Very stylish.
  • The toe-box is deeper so you will not be uncomfortable even if you add an extra layer of orthotic.
  • Good for people with Achilles Tendonitis or other Achilles injuries.
  • Well made

 NEGATIVES

  • Some users felt that the toe-box is narrower.
  • Needs to be broken in.
Editor Rating:4 and a half star-92X25-min(4.7)

New Balance 623v3

New Balance Mx623v3 Training Shoes are another good Cross Training Shoes.

It comes with the Abzorb midsole which is very shock-absorbing and provides you with a good amount of cushioning that will keep your feet safe from impact.

Also, this Cross-training shoe has QUIX technology which helps in your side by side movement.

The main material of the midsole is made from IEVA or injection-molded EVA foam which provides you with firm yet flexible cushioning.

For additional cushioning, it has the EVA foam footbed. The upper has Suede material which provides it with breathability and a more rustic look.

Also, this shoe is perfect for someone with Achilles tendonitis as it has a heel to toe drop of around 10 mm.

This will take off pressure from your Achilles’ tendons and will help you to heal faster.

+ POSITIVES

  • Comfortable and lightweight.
  • Roomy toe-box.
  • Good for even all day use.
  • Great for people with Achilles Tendonitis.
  • Good heel and forefoot cushioning

 NEGATIVES

  • Durability is not that high.
  • The insert that comes with it is not that great.
  • Some users mentioned that the quality is not upto the mark.
Editor Rating:4 and a half star-92X25-min(4.5)

New Balance 608v5 Cross Training Shoes-min

This is the second New Balance in our list. It is similar to our previous New Balance Cross Trainer but different in so many ways.

It is very good for people suffering from Achilles Tendonitis as this has a heel to toe drop of 8 mm. This is a bit less than the previous one which has a drop of around 10 mm. 

However, this little difference will not get in the way of your comfort and will take away stress from your Achilles Tendons.

What else?

Due to the presence of Abzorb heel cushioning, it provides you with good shock absorption and doesn’t let the impact travel to your Achilles’ tendons.

The midsole is made from IEVA or Injection-molded EVA foam and provides you with a lot of cushioning and comfort.

There is an internal shank that provides you with additional stability.

The outsole is made from rubber and provides you with a good grip while you work out.

+ POSITIVES

  • Comfortable and lightweight.
  • Roomy toe-box.
  • Stylish to look at.
  • Good cushioning.
  • Good for people with Achilles Tendonitis.

 NEGATIVES

  • Some mentioned that the quality of the shoes are not upto the mark.
  • The innersole is not as comfortable.
  • May be a bit hot.
Editor Rating:4 and a half star-92X25-min(4.5)

Puma Tazon 6 Cross Trainer

Puma Tazon 6 Cross Training Shoes are favorite for many gym-goers.

It is made from 100% synthetic leather and provides you with a classic clean look.

For optimal fit and comfort, these training shoes come with Breathable EcoOrthoLite sock liner for optimum fit and comfort.

It also has a TPU shank that provides you with increased stability.

Here also, we won’t be able to provide you with the heel to toe drop as we couldn’t even find it on their website.

However, when we tested it out, the drop seemed to be decent enough and was not stressing out the Achilles’ tendons.

This will help you with your Achilles Tendonitis and furthermore, the heel of these shoes has a decent amount of cushioning that will provide you with great shock absorption.

+ POSITIVES

  • Good training shoes for those who want good stability for working out.
  • Good arch support.
  • Very comfortable and stylish.
  • Good for Achilles Tendonitis.
  • Roomy toe-box

 NEGATIVES

  • May not be good for treadmills.
  • Sizing may be a bit off.
Editor Rating:4 star rating(4.3)

5.11 Tactical Recon C

With an 8 mm heel to toe drop, 5.11 Tactical Recon C is a good cross-training shoe for those who are suffering from Achilles Tendonitis.

They lift your heels and takes away the stress from your Achilles’ tendons.

This helps you get your Achilles’ tendons to heal faster.

Also, its midsole is made from CMEVA and will provide you with proper cushioning and support.

It comes with Ortholite insole that provides you with a lot of comforts and this training shoe is also light on your pocket.

It is made from Helcor leather and comes with a rope ready zone if the rope is your thing.

The synthetic sole will keep you steady on the ground and this shoe will keep you comfortable throughout your entire workout session.

+ POSITIVES

  • Good fit.
  • Lightweight and comfortable.
  • Affordable.
  • Good for people with Achilles Tendonitis.
  • Rope ready zone.

 NEGATIVES

  • Sizing may be a bit off.
  • Support may be a bit less.
Editor Rating:4 star rating(4.2)

New Balance 1080v10

New Balance Fresh Foam 1080v10 was our trickiest choice. 

Why?

This athletic shoe is mainly focused on running. However, when we tested, we found that it has plenty of lateral support, which is required for the swift movements required for cross-training.

Also, it has a heel drop of around 8 mm with plenty of cushioning at the heels.

This makes them supportive of your Achilles tendonitis, by taking away the stress from your Achilles’ tendons.

Also, the midsole is made from Fresh Foam which is a specialized foam material developed after taking input from different athletes.

Overall, a very good multipurpose cross-training shoes for your everyday workout.

+ POSITIVES

  • Supportive and comfortable.
  • Plush cushioning.
  • Good for people with Achilles Tendonitis.
  • Multipurpose athletic shoes.
  • No breaking in needed.

 NEGATIVES

  • Fit seems to be a bit different than the previous version.
  • May develop early signs of wear and tear.

FAQs

Can tight shoes cause Achilles tendonitis?

No, a tight shoe may not cause Achilles Tendonitis. However, a worn-out shoe can definitely cause it.

Why?

When a shoe gets worn out, it tends to get flatter. Also, there is a disbalance of your body’s weight distribution.

Combine it with a tight calf muscle…and you have the perfect recipe for Achilles Tendonitis.

However, the most problematic of all situations that may cause Achilles Tendonitis, tight calf muscles is the primary one.

You can deal with it using some stretching exercises and also, using shoes that will take care of your tight calf muscles.

Once you get those out of your way, you will have the perfect way to stay away from Achilles Tendonitis.

What trainers are best for Achilles tendonitis?

The trainers that have a heel-to-toe drop of more than 4 mm are good for Achilles Tendonitis. Also, they should have good cushioning for shock absorption.

A mentioned previously, any shoe that will help to support your calf muscles will be good for your Achilles Tendonitis as tight calves are the main reason for this kind of injury.

Also, you can go to any of the shoes mentioned above. All of them, especially Puma Cell Surin 2 is good for Achilles Tendonitis.

Should I massage Achilles tendonitis?

You can massage your Achilles Tendonitis. However, do it gently. Massaging the area will help you to reduce the swelling and will also improve circulation. Also, this may boost the production of collagen and help you heal faster.

Once you heal, it’s better to do some exercises to improve this tendons’ flexibility. Also, do some calf stretching exercises like eccentric heel drops so that you won’t have to deal with such issues.

All these exercises and how to perform them are detailed in the Best running shoes for Achilles Tendonitis. Since the stretches are the same that the runners and the gym-goers will be performing, I’ll not repeat them here.

Feel free to check out these exercises and include them in your regular exercise routine.

Should I wrap Achilles tendonitis?

Yes, you can wrap Achilles Tendonitis. You can use a compression bandage to do the wrapping.

This will restrict your movement a bit and may reduce the swelling. It may also help to improve circulation.

However, if you don’t want to use a compression bandage, using KT Tape is also very useful. I find it a cleaner way and the grip is better.

Below you have both the methods described. Feel free to follow any of the methods you like:

KT Tape Method:

Compression Bandage Method:

Are Compression Socks good for Achilles tendonitis?

Yes, compression socks are good for Achilles Tendonitis. They will improve circulation and will also provide a gentle massage.

This mild stimulation may help you to improve the production of collagen and aid your healing.

However, compression socks should not be used alone. It may play a supplemental role however, you need to get medical attention to get healed properly. It will only play a tiny role in your healing process.

Why is my Achilles tendon sore in the morning?

A common cause of Achilles Tendon soreness is inflammation. This band of tissue may develop a bit of wear and tear due to overuse or calf stiffness.

The pain worsens in the morning as there is general muscle stiffness and the blood circulation is poor to that area during your time of rest.

What exercises help Achilles tendonitis?

Here are some exercises that you may do for your Achilles Tendonitis:

Is heat or ice better for Achilles tendonitis?

Ice is better for Achilles Tendonitis and this is why.

When any area of your body is inflamed, there is a lot of heat generated in that area.

You will be able to feel that warmth when you touch it.

So, if you put more heat on an already hot area, it may aggravate your situation. 

Instead, use ice. They will reduce the heat and the coldness will soothe the area providing you with some relief.

Best cross training shoes for Achilles Tendonitis reviewed. These training shoes can be used if you are dealing with Achilles pain and want to heal. Also, they can be used by both men and women.

Best cross training shoes for Achilles Tendonitis reviewed. These training shoes can be used if you are dealing with Achilles pain and want to heal. Also, they can be used by both men and women.

The 16 Best Cross Training Shoes For High Arches in 2020

The 16 Best Cross Training Shoes For High Arches in 2020

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

High arches put a lot of pressure on your feet. Also, most of your weight is balanced by your balls of feet and your heels.

You need a cross-training shoe that has more cushioning at the balls of the feet and heels. Also, they should be able to provide you with a lot of arch support.

We found  New Balance Mx608v5 Cross Training Shoes to be one of the best options. However, if you want more we have reviewed 16 best cross training shoes for high arches. We are sure that at least one will suit your requirements.

Related: Best Cross Training Shoes For Bunions

Our Top Picks

For Women:

Puma Tazon 6 Cross Trainer

“Full length encapsulated air-sole with solid rubber outsole”

For Men:

✅ New Balance Mx608v5 Cross Training Shoes

“Impact Guidance System with Dynamic duomax support”

Best Cross Training Shoes For High Arches in 2020

Editor Rating:4 and a half star-92X25-min(4.8)

New Balance 608v5 Cross Training Shoes-min

If you have a high arch, you are essentially balanced by your balls of the foot and your heels.

So, apart from arch support, your cross-training shoes should provide you with a lot of cushioning at the heels and the forefoot.

New Balance Mx608v5 does exactly this. It has very good arch support with a lot of cushioning at the forefoot.

Also, it has enhanced cushioning at the heels and very good shock absorption due to the IMEVA midsole.

This also makes these shoes lightweight and comfortable. The better flexibility of the forefoot helps in an improved range of motion for you.

It’s upper is made from suede material and the dual-density collar and padded tongue provide you with improved stability during your workout.

The breathable lining and the EVA footbed makes them very comfortable to workout in.

+ POSITIVES

  •   Comfortable and lightweight.
  •   Roomy toe-box.
  •   Good for people with high arches.
  •   Good for people with plantar fasciitis and who have to stand for a long time.
  •   Good fit.

 NEGATIVES

  • Durability seems to be a bit less.
  • Some break-in time may be needed.

2. Puma Tazon 6 Cross Trainer – Best Cross Training shoes for women with high arches

Editor Rating:4 and a half star-92X25-min(4.8)

Puma Tazon 6 Cross Trainer

Puma Tazon have been a crowd favorite and you will hear many gym-goers raving about it.

These are good for your high arches and have plenty of cushioning both at the forefoot and at the heels.

The upper of these shoes are made from synthetic leather with a midfoot straddle. This provides you with a better fit.

Also, for additional shock absorption at the heels, it comes packed with EVA foam.

It also has a breathable EcoOrtholite sockliner which helps you with optimal fit and comfort.

These CrossFit shoes will also provide you with a lot of stability as they have TPU shank.

The rubber sole of the shoes provides you with a great grip and will provide you with much-needed stability during workout.

+ POSITIVES

  •   Very stable cross training shoes.
  •   Good arch support.
  •   Comfortable and lightweight.
  •   Stylish to look at.
  •   Enhanced shock absorption at the heels.

 NEGATIVES

  • You may need to order a half size up.
  • The tongue is narrow and you may have to deal with its shifting from time to time.

3. Inov-8 F-Lite 240 Trainer – Best minimalist training shoes for high arches

Editor Rating:4 and a half star-92X25-min(4.5)

Inov8 FLite 240 Trainer

This is another good option if you are a person with a high arch. This provides you with optimal cushioning and not a super plush cushion.

It is more on the minimalist side. However, what it lacks in cushioning, it makes up with grip and agility.

For agility, it has next-generation META-FLEX technology and optimal multidirectional flexibility. This shoe moves with your foot both forward and sideways.

It comes with a superior grip as its sole is made from the new industry-leading StickyGrip rubber. This rubber delivers 50% more traction in the forefoot than its predecessor.

Also, if you are a rope climber, then also it provides a phenomenal grip.  It has a 360-degree ROPE-TEC system that extends onto the shoe’s upper providing you with traction and durability on all of those rope climbs.

The is made from breathable knitted fabric and provides you with a lightweight fit and a lot of comforts.

+ POSITIVES

  • Excellent grip due to StickyGrip rubber. 
  • Improved agility.
  • Equipped with ROPE-TEC system for better grip on rope climbs.
  • Roomy toe-box.

 NEGATIVES

  • Some users mentioned that these are not as comfortable as they expected.
  • You may have to go for a half-size larger.
Editor Rating:4 and a half star-92X25-min(4.5)

ASICS Gel-190 TR Cross Training Shoe

ASICS is a very dependable brand when it comes to workout shoes. Generally, their quality is good and they fit me well.

These ASICS are built for workouts and are meant for people with high arches.

Also, the midsole has the DuoMax Support System which is positioned in such a way that it will enhance your support and stability during your workouts.

The rear foot comes with gel cushioning which will provide you with additional shock absorption. It also helps you with an improved heel to toe transition.

Also, the SpEVA midsole material improves the bounce-back of the shoes and also decreases the breakdown of the shoes.

It also has the Trusstic System Technology which reduces the overall weight of the sole unit while maintaining the structural integrity of the shoes.

+ POSITIVES

  • Good Support at arch and ankles.
  • Gel cushioning at the rear foot improves shock absorption.
  • Comfortable and lightweight.
  • Good stability.
  • Nice price point.

 NEGATIVES

  • Sizing seems a bit odd.
  • It looks a bit bulky.
Editor Rating:4 star rating-92X25-min(4.3)

New Balance 624V2 Cross Trainer

These are another great pair of training shoes that can provide you comfortable throughout your workout session.

It comes with a C-Cap midsole which provides you with great cushioning and bounce.

It will work as an excellent shock absorber and will provide you with a great amount of protection during those complex movements.

This is a very stable training shoe due to the presence of dual-density ENCAP with asymmetric ROLLBAR.

The footbed is PU molded and provides you with a great amount of comfort.

It also has the N2 technology which provides the responsiveness of these shoes and is also ideal for cushioning during your movements.

The rubber sole is made from a durable kind of rubber and provides you with a good amount of grip.

They are slip-resistant and keeps you steady throughout your workout.

+ POSITIVES

  • Good for people with Hallux Rigidus.
  • Good support.
  • Comfortable and lightweight.
  • May not have to deal with fatigued feet even after hours of standing.
  • Good for stability.

 NEGATIVES

  • Some users did not like the toe-box.
  • According to some users, the quality is not up to the mark.

6. Brooks Ghost 12 – Best for CrossFit

Brooks 12 is a very comfortable shoe and is meant to be used as a multipurpose shoe.

You can use them for running as well as for cross-training. It is a workout shoe that is meant for users with medium to high arches.

It also is a great shoe for running.

This is a lightweight shoe due to the BioMoGo DNA and DNA LOFT midsole. They are lightweight…however, they provide you with a great amount of cushioning.

They will provide you with a smooth and stable ride. Also, due to the presence of engineered mesh and 3D Fit Print upper, they will provide you with a truly customized and improved fit.

It also has a Crashpad at the forefoot which provides you with a smooth transition from heel to toe.

Along with cross-training, Brooks Ghost 12 is suitable for long-distance running, treadmills and Road running.

+ POSITIVES

  • Ideal for bunion protection and plantar fasciitis.
  • Multi-purpose shoe.
  • Comfortable and lightweight.
  • Great support for supinators and neutral athletes.
  • Good cushioning may help in reducing knee pain.

 NEGATIVES

  • Not suitable for people with low arches.
  • Some people did not like quality.

7. Brooks Glycerin 17 – Best multipurpose

What do I love about Brooks Glycerin 17?

Its luxuriously soft feel against feet. The plushness of this shoe is comparable to Hoka Bondi or those kinds.

They have good arch support and are great for people with medium to high arches.

The luxurious comfort of these shoes comes from the DNA LOFT midsole.

This midsole is lightweight and provides you with a great amount of cushioning from high impact exercises.

As was mentioned previously, since you have a high arch, most of your weight is balanced against your balls of the foot and your heels.

If you observe the anatomy of these shoes, apart from the arch support you have a forefoot Crashpad to lower the impact on your forefoot and also a more cushy heel area.

This makes them a great training shoe for people with high arches. Also, these shoes are great for running as well.

Hence you get a great multipurpose shoe that will keep you comfortable throughout your workout sessions.

+ POSITIVES

  • Good support for your high arches and ankles.
  • Plush cushioning.
  • Comfortable and lightweight.
  • Good for people with heavier built also.
  • Stable.

 NEGATIVES

  • Some users found it to be narrow.
  • Expensive.

Not always that you find a running shoe that will work for training. 

However, ASICS GEL-Noosa Tri 11 is one of those workout shoes that will work for both running and cross-training.

Plus it provides you with great arch support that will work well with your high arched feet.

Also, it has forefoot and rearfoot gel cushioning that will attenuates a lot of shocks and will keep your feet protected.

What else?

It comes with the Impact Guidance System that will improve your natural gait cycle.

It also has the Dynamic DuoMax Support System that will enhance your support and stability by using a combination of EVA and SpEVA material.

This also makes these shoes lightweight and provides you with a lot of comforts during your entire workout.

+ POSITIVES

  • Good for people even with narrow feet.
  • Stylish and vibrant colors.
  • Good for people with high arches.
  • Good for standing for long hours.
  • May able to help you with your knee problem.
  • May also be comfortable for people with plantar fasciitis.

 NEGATIVES

  • Sole is on the stiffer side.
  • Sizing seems to be a bit off.

If you are looking for a lightweight comfortable workout shoe, then Brooks Launch 6 may be able to help you out.

 

The upper of these shoes are made from breathable and lightweight mesh that will keep your feet very comfortable and dry throughout the workout.

It comes with lace-up closer and a padded tongue and collar. This provides you with more stability and at your ankles and keeps your feet from twisting.

For added comfort, it comes with fabric lining and cushioned footbed.

But will it support your high arches?

Yep. These shoes are suitable for anyone who has a medium to high arches.

Also, the BioMoGo DNA midsole provides your feet with a springy movement and a lot of cushioning at the forefoot and heels.

The midfoot transition zone is shaped in such a way that it will provide you with a quick and easy heel to toe transition.

+ POSITIVES

  • Good cushioning and comfort.
  • Lightweight.
  • No break-in period needed.
  • Great arch support.
  • Good fit.

 NEGATIVES

  • Durability seems to be a bit less.
  • Not a plush cushioning.

What makes Ryka Vida RZX Cross Trainer unique?

Its outsole.

The outsole of Ryka Vida Rzx is made from rubber and provides you with a very good grip.

However, this grip is enhanced with the strategically placed flex grooves and a pivot point.

This pivot point makes it very easy for you to twist and turn. In other words, you make all those complex moves with relative ease.

For enhanced shock absorption, these training shoes have RE-ZORB high impact cushioning in the heels. Also, the forefoot has Ultra Flex making it perfect for your feet.

Also, it has good arch support and makes it very comfortable for your high arched feet.

The upper is made from a breathable mesh upper with supportive synthetic overlays.

This will keeps your feet cool and dry and you will remain comfortable throughout your workout.

+ POSITIVES

  • Very stable shoe
  • May be able to help with your knee pain.
  • Excellent grip.
  • Cushy.
  • Stylish and vibrant colors.
  • Very comfortable and lightweight.

 NEGATIVES

  • Some users mentioned that they expected a high amount of padding.
  • May not be suitable for your cardio classes like Zumba.

What makes Mizuno Wave Rider 23 unique is its CloudWaves.

This makes these athletic shoes very responsive and provides you with a lot of bounce and cushioning.

The midsole of this workout shoe is made from two components. U4ic and U4icX materials. This provides you with a lot of cushioning and comfort.

This also protects you from all the impacts of turning and twisting during your workout.

This is a versatile shoe and can support a wide range of pronation. It can support users with mild underpronation to users with mild overpronation.

For additional stability, these shoes have a padded collar and tongue. This keeps your feet very stable during all those workouts.

Also, if you have high arches these shoes will provide you with the required arch support and will keep you comfortable.

The upper has a breathable mesh and keeps your feet dry during your workout sessions.

+ POSITIVES

  • Ideal for people with mild overpronation to mild underpronation
  • Good bounce at the heels due to Cloudwaves.
  • Comfortable and lightweight.
  • Stylish and good for high arches.
  • No breaking in needed.

 NEGATIVES

  • Sizing seems to be a bit off.
  • Pricey.

To be honest ASICS Gel-Cumulus 21 is actually a running shoe but can work well for the cross-training.

It is a very stable running shoe and is very good for people with underpronation.

It comes with I.G.S or Impact Guidance System and it improves your natural gait.

For improved comfort, it comes with Spevafoam 45 lasting material. This provides you with a soft platform and improved comfort.

For enhanced and comfortable performance, it comes with EVA sockliner.

Now Cumulus also comes with the lightest midsole made from FlyteFoam Lyte Technology. This is made from organic nanofibers which makes these shoes cushy. This also gives them that firmness and it doesn’t pack out of underweight.

This also has the FlyteFoam Propel Technology which provides supreme bounce and gives you that zing at every movement.

It is suited for high arches and comes with forefoot and rearfoot gel cushioning. This absorbs a lot of impacts and keeps your feet protected throughout the workout.

+ POSITIVES

  • Good for people with high arches and underpronation.
  • Improves your natural gait.
  • Comfortable and lightweight.
  • Stylish.
  • Very durable.

 NEGATIVES

  • Sizing seems to be a bit off.
  • Some users mentioned that the heel cushioning may not be that great.

If you want to have a great workout shoe that is lightweight and multipurpose, you may go for Nike Air Zoom Pegasus 36.

It comes with Nike’s famed Air-zoom unit and which is a full-length air unit.

It provides you with a smooth and responsive ride. Also, it brings in the same qualities during your workout and provides you with a comfortable and smooth workout experience.

It comes with a slimmer design and reduces bulk for a comfortable and conforming fit.

It has those exposed Flywire cables that provide you with a very comfortable and snug fit during those higher speed workouts also.

For a responsive cushioning this comes with Cushlon ST foam cushioning.

These shoes will suit you perfectly if you have high arches. Also, the cushioning at the heels and the forefoot will keep you comfortable during your workout sessions.

+ POSITIVES

  • Good for people with high arches.
  • Multipurpose shoes.
  • Comfortable and lightweight.
  • Good support and no fatigued feet even after hours of standing.
  • Very durable.

 NEGATIVES

  • May get pricey.
  • The sole seems a bit stiff.

This is a very lightweight cross-training plus running shoe and will provide you with an ample amount of cushioning. 

Nike Lunarglide 8 midsole is made from Lunarlon foam material and provides you with good impact resistance during your running and cross-training.

 

The upper of these shoes are made from mesh material and is breathable. This keeps your feet cool and comparatively dry during your entire workout session.

Also, you can see the Flywire cables on these shoes as well. This provides you with a better midfoot fit and keeps your shoes firmly attached to your feet even at a higher speed.

The upper also has a water-repellent coating keeping the water out your shoes (not during rains or if you step into poodles).

This also enhances the durability of these shoes.

If you have a higher arch, these shoes will also be comfortable and will provide you with a decent amount of arch support.

They also have a good amount of cushioning in the forefoot and heels, which are required by anyone having a higher arch.

+ POSITIVES

  •   Good for athletes with overpronation.
  •   A good amount of arch support and cushioning.
  •   Comfortable and lightweight.
  •   Good support and no fatigued feet even after hours of standing.
  •   Affordable.

 NEGATIVES

  • May need some time to break in.
  • Some users mentioned that the toe-box seems to be narrow.

If you like to workout barefoot or with minimalist shoes, you may like NIKE Free TR Fit 5.0. 

This is a training shoe that mimics your barefoot experience. These training shoes will provide you with a full range of motion and ultimate comfort.

They help you to embrace your natural movements. 

The upper of this shoe is made from mesh material and has zonal support. This provides you with extra stability and comfort and also this breathable mesh provides you with good ventilation in your shoes.

It also has Cushlon foam as it’s sole and provides you with a great amount of cushioning and impact protection.

Also, it make these shoes lightweight. The Nike Free flex grooves provide you with good flexibility and the rubber prods at the heels and the forefoot provides you with a good amount of traction on a wide range of surfaces.

+ POSITIVES

  • A multipurpose shoe.
  • Very stylish.
  • Minimalist shoe.
  • Very comfortable and lightweight.
  • Good cushioning.
  • Affordable.

 NEGATIVES

  • Some users mentioned that the stability of these shoes is a bit less.
  • Fitting seems to be a bit off.

Asics Gel-Craze High Arch Trainers is a proper training shoe from Asics. This is a no-frills trainer and you can see that in their minimalistic design and sole.

However, these shoes are very comfortable and provide you with the right amount of cushion and traction.

The midsole of these shoes is made from fuezGel. It is fushion of gel and foam and provides you with lightweight comfort.

It also provides you with good forefoot and rearfoot shock absorption. This makes it great for someone with high arches as you would need more cushioning at your forefoot and heels.

+ POSITIVES

  • Good for weight training and cardio.
  • Good arch support.
  • Comfortable and lightweight.
  • Good support and no fatigued feet even after hours of standing.
  • Minimalist design.

 NEGATIVES

  • Sizing seems to be a bit off.
  • Ventilation is not that great.

FAQs

What are the best workout shoes for high arches?

Workout shoes which have high arch support, good forefoot and heel cushioning are considered to be the best workout shoes for high arches. They should also have a good amount of traction and lateral support for dynamic movements.

Here are some workout shoes which are great for high arches:

What problems do high arches cause during cross-training?

High arched feet tend to be less flexible and most of the bodyweight is supported by the balls of the feet and heels. So, during cross-training or any other intense workout, you are more prone to develop shin splints and a stress fracture in the foot or shins. You may also develop plantar fasciitis or Morton’s neuroma. 

Is working out barefoot good for high arches?

A barefoot workout is good for high arches as your arch tend to lack strength. So, once you go barefoot gradually your arch starts to strengthen and also your overall gait starts to improve. However, if you are habituated to wearing cushioned shoes, don’t go barefoot suddenly. This will put your body through a lot of stress. Make a gradual transition and work towards this change. Also, going completely barefoot may not be good as your chances of getting cut and blisters are more. Instead, go for a minimalist shoe or a five-fingers. This will help you to develop your foot strength and will help you to avoid such injuries.

Do I need arch support for my high arches during cross-training?

Yes, you would need arch support during cross-training, if you have high arches. However, if you are trying to strengthen your feet and want to go barefoot, then you can do that as well. In fact, that is a good option and as stated previously will enhance your natural gait. Otherwise, go for any training shoe that has arch support.

How do you fix high arches for training?

There are two ways you can fix high arches for your training. The non-surgical way and the surgical way.

For non-surgical you have these options:

  • Custom Insoles.
  • Ankle braces.
  • Physical therapy.
  • Arch support shoes.

For surgery you have:

  • Plantar fascia release.
  • Surgery for tendon transfer.
  • Osteotomy.
  • Arthrodesis.

Will my feet pronate during a workout due to my high arches?

Your feet may underpronate during a workout due to your high arches. If you have a high arch, most probably you will have a stiffer ankle joint. This will make your feet roll outward on hitting the ground. However in rare occasions, your ankle joint may have additional mobility and it may make your feet roll inward.

To check if you have any kind of pronation, observe how your feet roll when it hits the ground. You can take help from any of your friends or family members. Ask them to stand behind you when you are running and watch how your knees rolls. If it is towards the inside it is overpronation or pronation as it is called. If it rolls outside you have underpronation. However, if it falls straight forward, it is normal or neutral pronation.

Overpronate, underpronate and neutral

How to find out that I have high arches?

It is very easy to do. Take your wet foot’s print on a paper and try to match the image with the below one:

Choose the right shoes for your feet July 2018

Why do I have high arches?

You may have high arches for various reasons. Sometimes it may be hereditary and sometimes it is related to some underlying medical condition.

Here are some of the reasons that you may have high arches or cavus feet:

  • Cerebral Palsy.
  • Charcoat Marie-Tooth disease.
  • Spina bifida.
  • Polio.
  • Muscular Dystrophy.
  • Stroke.
  • Heredity or inherited structural abnormality.

Can you use insoles for your high arches during cross-training?

Yes, you can use insoles for high arches during cross-training. They will provide support to your arches and will act as a cushion between the ground and your feet. However, if you have severe high arches it may be better to get custom orthotics from your podiatrists.

Best Cross Training Shoes for high arches. If you have high arches, you must select something to provide you with enough support. These cross training shoes will help you with just that.

Best Cross Training Shoes for high arches. If you have high arches, you must select something to provide you with enough support. These cross training shoes will help you with just that.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart's content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Why is your running endurance getting worse? 5 tips get it back

Why is your running endurance getting worse? 5 tips get it back

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

I could run for 25 min straight…It’s only 15 min today…

I ran 5 miles last Wednesday…today only 2 miles and I’m so tired?

Why is my running endurance getting worse?

Are you finding yourself asking this question of late? Here are the common 5 reasons why your endurance is getting worse.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

Fartlek Workout: 5 Plans (Speed And Endurance)

Why is your running endurance getting worse

5 Reasons why your running endurance is getting worse

Supplemental resources for building your running stamina

1. You are skipping slow long runs

I can tell this from my experience. After I finished my first 5K I was too happy.

I thought 21 mins of running time was great. However, I wanted to improve on that.

I followed the same 5K routine with only minor improvements.

Result?

I got stuck in the same plateau of around 28 mins.

The reason was beyond me and it was really getting frustrating. I not only couldn’t improve. I actually was getting worse.

I wanted to run a fast 5K but was going nowhere. And like you, I started Googling for reasons…

Too proud to ask for help you may say…

Most of the forums that I frequented, mentioned that skipping long runs or suddenly increasing pace can be a reason.

So I thought let’s try to go slow and long…and see what happens…

I picked up a half marathon training plan and started to train myself…

Little by little I saw progress and finally could run my best 5K with a sub 18 min PR.

If you are dealing with a plateau or a decreased endurance, try to go slow and for a longer duration of time.

You will be able to improve your endurance significantly…I promise.

Related:

How to start running 2 miles a day for serious weight loss?

Running A Mile A Day for Beginners – The Easy Plan

2. You are suffering from iron deficiency

This is also a frequent reason for a sudden decrease in endurance levels.

Many times, the symptoms are not very apparent. You may want to get your hemoglobin levels checked.

A simple blood test will be able to tell whether you are suffering from iron deficiency.

Another cause of sudden loss of endurance may be due to overtraining.

Your body will remain fatigued and you will be more prone to injuries.

However, there will not be very clear signs of fatigue.

Here also some blood tests may help you out.

Check for your Creatine Kinase or other inflammatory markers.

These will tell you if you have overworked your body or not.

3. The weather is hot

You may not realize it, but the weather may be hotter than last week or day.

This will increase your temperature way more during running and will also make you lose a lot of extra sweat during your run.

Result?

You will be more tired and you may not be able to run for the same duration of time that you did earlier.

Related: How does heat impact the running pace?

 In other words, you may think that your endurance has decreased.

In truth, it may not even be related to your endurance…

What should you do then?

Well, ask the Sun to be less hot… 😛

Kidding…

Just change the time of your run. Running early in the morning or later in the evening may be better.

Once you do that, check if your endurance is still reduced or not.

If not, then the weather was the culprit, otherwise check the above points to pinpoint the problem.

4. You did not meet your nutritional needs last week

If there is no apparent reason for your endurance slowdown, check whether you ate properly last week.

If we are not taking proper food and still try to run, your body will not show signs immediately.

However, give it a week or two, it will start to rebel and a common way of manifestation is the loss of stamina.

Related: How To Increase Running Stamina By Food? 

You may also find that you are getting more injured. Shin splints, knee pain, etc. will become common.

If this is the case, load up on calorie-dense foods like nuts. Also, take 48-72 hours of complete rest.

This will help you to recover from the injuries that you may have sustained and overtraining.

Why did I say overtraining?

Because most of the time overtraining is more to do with food or lack thereof.

Another common cause may be that you are not taking sufficient water.

Lack of water makes you tired more easily. So, aim to take at least 3 liters of water throughout the day to avoid endurance loss due to dehydration.

5. Your life is taking a toll on you

Many times the problem of sudden endurance loss may be more complex and has nothing to do with the above points.

Your life may be interfering with your performance. If you are unsure of what it is, try to take a look at the followings:

Sleep – Check if you are getting enough sleep or not. Sleep is the time when your body actively recovers. If you are not sleeping enough, then your body will not recover properly. Then when you run or do any kind of intense workout, you are overstretching your body’s limits. This will also make you lose your endurance.

Stress – This I consider to be the mother of most of our health problems. Couple of years back I was detected with a higher resting pulse rate than average. It was somewhere in the range of 110 bpm when I was doing nothing. WHOA! My doctor warned me that, I’ll be facing higher blood pressure if I’m not serious about my fitness or my overall health and eating habits. But what could I do? My work pressure was too much and my mother became very sick at that time. I’m too attached to my mom and having to stay away from my family took a toll on me. And enter my higher heart rate. As you know, if your body is not functioning properly you will not be able to perform at your fullest. Hence the lower endurance level.

Adrenaline fatigue – This is a byproduct of your stress. However, this may also happen if you over train. Your Adrenaline gland will have overdrive and you will be too tired to deal with anything, let alone workout. And suddenly you are slow.

Since the above issues are more complex for a quick fix, you will have to take a hard look at your life. Sleep deprivation may be relatively easier to fix, however, stress may not be. If you cannot immediately reduce your stress, please start doing meditation. 

You may perform meditation while running as well. And meditation doesn’t always have to be when you are seated. You can lie down and perform Savasana. A good 20 min of Savasana is said to be equivalent to 4 hours of sound sleep. It will also relatively reduce your level of stress.

Here is an effective practice that you may perform:

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.