7 Easy Ways to Cut Sugar Intake

7 Easy Ways to Cut Sugar Intake

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When it comes to building healthy eating habits, reducing sugar intake is the way to go. Experts recommend adults to get no more than 10 percent of their daily calorie intake from sugar.
easy ways to cut sugar from your diet-min

But why should you keep it this low?

Sugar is undoubtedly the worst ingredient in our modern-day diet. Research shows that it contributes to a host of diseases and is sneaked into seemingly endless food and drink products. By the same token, cutting on your sugar intake is likely the single best thing you can do for your health and well-being.

Looking to reduce your sugar intake? You’re in the right place. What follows are some of the best guidelines that can help reduce your intake of the sweet stuff without starving to death.

Sounds great?

Let’s get started.

Stop Drinking Soda

Your typical 12-ounce can of soda packs in about 40 grams of carbs, and a 12-ounce sweetened iced tea contains 35 grams of carbs. According to the National Institute of Health, sweetened beverages make up the third large source of calorie intake in the standard American diet.

Why should this scare you? Liquid calories are as bad, maybe worse, than junk food. In fact, research published in the American Journal of Public Health reported a strong association between sweet drinks intake and a higher risk for a plethora of health conditions.

Instead, drink plenty of unsweetened tea, coffee, or stick to water—it’s good for you and has no calories.

Remove The Junk From The House

If you’re really serious about reducing sugar intake, those cabinets full of junk food have to disappear. In other words, it’s time to declare your home a junk food free-zone.
Throwing out your junk food may seem like a dramatic move, but it’s worth it. The research reported by Plos ONE revealed that subjects were more likely to snack on junk food placed at arm’s length than when the food was placed 20 feet away.
So, keep those sweets out of sight and clean out your pantry once and for all. Head to the kitchen, get a large trash bag, and toss in all the soda, crackers, candy, pastry snacks, as well as salty and savory food like popcorn, chips, and pretzels, and all that.

Increase Protein Intake

Protein is another key nutrient that you need requires to grow, health, and rejuvenate each day. But that’s not the whole story.

Research has found that increasing daily protein intake helps regulate blood sugar levels, which is critical for taming cravings. It has also shown that higher protein intake increases metabolic rate—meaning you’ll be burning more calories, even when at rest.

High-quality protein helps to promote a greater fullness by triggering your body to release satiety hormones.

Add the following lean protein options to your diet:

  • Chicken
  • Salmon
  • Beef
  • Eggs
  • Milk
  • Nuts and almonds
  • Tofu

Read The Ingredients

Want to take sugar intake one step further? Analyze food labels and ingredient lists before you toss anything into your cart. By learning this, you’ll quickly realize just how much sugar is added into virtually everything.

Sure, not all packaged foods have added sugars, but many do.  In fact, you’ll find added sugar in surprising places, like salad dressing and bread.  Not only that, it’s not easy to catch sugar as it goes by many names—up to 60 synonyms standing for added sugar in one form or other.

Here’s what to look for:

  • Lactose
  • Molasses
  • Fructose corn syrup
  • Dried cane syrup
  • Brown rice syrup
  • Maple syrup
  • Agave
  • Organic cane sugar
  • Fruit juice concentrate
  • Sucrose
  • Glucose
  • Maltose
  • Fructose


Next, check the sugar content in grams and go for items with the least per serving.

Sleep More

Not all decisions regarding your sugar intake have to do with your diet. Your lifestyle choices also matter a great deal, especially time spent under the sheet.  In fact, getting a good night’s sleep could be the answer you’re seeking.

Being sleep deprived may harm your weight loss efforts and compromise your eating habits.

Research out of the American Journal of Clinical Nutrition revealed that subjects who upped the amount of sleep they each night lowered their added sugar intake by roughly 10 grams the next day compared to how much they consumed the start of the study.

To balance out your hormones, make sleep a priority, and aim to get at least seven to nine hours per night.

Have Healthy Alternatives

When trying to control your sugar cravings, it’s good to have a few healthy bites within arms reach in case you get hungry between meals or later in the evening.

Having this kind of snack is the best strategy when hunger strikes between meals. Research reports that people who ate a high protein snack consumed 100 fewer calories at dinner, compared to a low protein one.

Here are a few examples:

  • Cheese
  • Almonds
  • Walnuts
  • Peanuts
  • Hazelnuts
  • Avocados
  • Berries
  • Non-starchy veggies
  • Kiwi


There you have it. By making the above changes to your daily eating menu and lifestyle, you’ll definitely (and drastically) cut on sugar intake. Then, it’s just a matter of time and practice before you build healthier eating habits and reach your fitness/health goals. The rest is just details.

Please feel free to leave your comments and questions in the section below. I’d love to hear from you.

In the meantime, thank you for dropping by.

David Dack

David Dack

Guest Author

Author, blogger, runner, fitness freak, and CrossFitter. I love jokes, books, shoes, and life, yeah! David is the proud owner of one of the best running blogs over the internet. His blog Runner’s Blueprint doesn’t need any introduction.

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5 Best Running Form Tips To Stop You From Getting Hurt [2020]

5 Best Running Form Tips To Stop You From Getting Hurt [2020]

Running Form

Have you ever observed people running?

Does everyone look the same?

NO, definitely not.

So how would you say, who is running better? 

Is it just the speed that matters? 

Or, rather the speed is just the result of your stamina?

Is there anything else which is determining your speed?

Exactly that is the Running Form. 

 Your running form is extremely crucial for running right and injury-free. 

Running Form Tips

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5 Tips to improve your running form

When you run your entire body is working to support your movements.

It is just not about landing on your foot correctly but also to use the rest of your body correctly.

Your entire line of motion can be divided into head movement, arms movement, torso, leg movement, and posture.

When we talk about the running form, we say how each part is moving to support your running.

An incorrect form can be a hindrance to your performance. It may cause:

  • Reduced speed
  • Fatigue
  • Pain
  • Injuries

However, fixing your form is not as tough as you think.

Here are some simple changes that can be very effective for your running.

1. Head

When you are running you are doing something awesome.

Feel the joy, take the pride, and lift your head up high!

Keeping your head up boosts confidence naturally, but this is not the only reason why you should keep your head up.

Well scientifically, when you are running, this increases the demand for oxygen.

Your muscles are working hard and need more oxygen.

This is why your heart rate goes up higher and you breathe fast.

If you run with the chin down, the amount of air that you are taking in reduces.

While running, sometimes it becomes very difficult to resist looking down.

So the trick here is always to maintain your focus 2-3 feet in front of you.

2. Arms and shoulder

Shrugging or rounding your shoulders will squeeze your chest and impacts your breathing.

While running you cannot keep your shoulder blades stiff.

Let’s do a small experiment:

Try to make your shoulder stiff for a min…

What do you feel? You are exerting a lot of effort…right?

Also, there is stiffness in your neck and back.

So, do you think you can run like this?

Definitely NO.

The best is to keep your shoulders relaxed.

Now, how to maintain a balance?

Try this simple exercise…

Try to squeeze your shoulder blades to your back, as if the back muscles are elevator doors and you are trying to close them.


The same is with your arms.

You cannot make your arms too stiff and run.

Time for another simple experiment:

Case 1:  Have a tight fist, feel the power in your arms, and forearms and try to run.

Case 2:  Relax your arms, keep them at your waist, and just gently touch the forefinger and thumb. You do not have to make a fist. Now try to run.

So which of the two is easier?

The later one…right?

The most ideal scenario is to keep your arms relaxed.

Your arm should be at the waist level…not hanging by the side of your body, nor squeezed too hard near your chest.

Imagine that you are holding a wafer gently with your thumb, index finger, and middle finger.

That is how your fist should be.

Do you know your arms can actually make you faster?

Your arms and feet move very much in a synchronized way.

If you swing your arms faster your feet also move fast.

This is a great way to boost your pace.

Also, when you are swinging your arms, swing from the shoulders and not from the elbow.

3. Core

“Engage your core” is the most common phrase used by most coaches.

Essentially the core plays a critical role be it your day to day activity or a HIIT workout.

You just cannot ignore the core.


Your core is the most integral part of your torso.

It includes the major muscles:

  • Abs
  • Obliques
  • Lower back
  • Pelvic floor

A strong core will stabilize your torso.

This will give you a good posture and obviously imparts more strength and stamina.


True, you are directly now using your core while running so how to keep it engaged.

Try to pull in your belly button, just like you are trying to button a washed pair of jeans.

It does create tension around your abs and lower back.

This is the tension that you need to maintain while running.

While you engage your core, make sure you are able to breathe normally.

If not, then you can relax a bit.

4. Lower body

Undoubtedly this is where all the action happens.

When you run all the muscles of your legs and major joints -knee and ankle are rigorously working.

The impact of running is also borne by these muscles.

Here is what you can do to prevent injury and also improve your speed:

Knee lifts

While running, do not lift your knee very high. This will waste your effort.

Keep short stride

Keep your strides small.

When your strides are bigger you will be stretching your knee completely and landing on your heels.

This acts as a braking system and will tend to reduce your speed.

When you keep your stride small, your feet lands closed to your body.

This will make your knee will be bent and 90 degrees angle and you will be landing on the mid-foot to forefoot.

The ball of the foot will be below the knees.

This action will make you faster.


The cadence is the number of steps taken in a minute.

The ideal case if however 180 steps per min but that takes time to reach.

The best way to improve your cadence is to sync your arm swing to a fast beat.

This will definitely make your legs move faster.

However, have patience and gradually improve your cadence.

If your cadence increases, there are lesser chances of over-striding

Running Gait

This is another critical factor that impacts your running.

The running gait can be defined as how your foot rolls when you land.

The running gait is categorized into 3 major types.

Overpronation  – In this condition your foot roll inwards more than 15%.

Underpronation or Supination –  Here the foot roll outwards.

Neutral – Here the foot rolls inwards less than 15%.

Overall, overpronation is the most common type, and more than 70% of people are overpronated.

The pronation is fixed when you are a baby and just started to walk.

You cannot completely change your pronation type.

However, wearing the right kind of shoes support your pronation does help.

This will prevent too much rolling of your feet on either side and keep you safe from injuries and pain.


Keeping your core engaged and shoulders stretched does half the work for you.

When you are running, all you need to care about your inclination.

You really cannot run with an erect back.

Try to keep your body inclined forward 8-10 degrees from your hip.

This posture will also make your stride shorter.


What is Running Gait?

Best Core Exercises for Runners

Activate Your Core Before Running

Common running form mistakes which beginners make

When you are a new runner, you are really not much aware of your running form.

Well, that is not a big deal…you are just starting off…

You tend to make mistakes.

Sometimes it is because you are not aware of it or sometimes you just want to stay in your comfort zone.

But the sooner you correct the better it is to eliminate injury.

Here are some of the most common ones.

Running with your chin dropped 

It is more comfortable to drop your head.

But the problem here is, it restricts the amount of air you breathe in.

The decrease in oxygen makes it difficult for you to sustain running fast and thereby reduces your speed.

Apart from that, when you are running with your head held high, chin up, it makes you more confident and focussed.

And it is even better if you add a smile 🙂

Running with a stiff body

This happens if you literally follow the good posture rule book.

Of course, it is correct to stand straight and tall.

But come on you are not marching.

You cannot run with a stiff posture.

Running becomes difficult when your back is stiff and erect and if your core is really tight.

If you are running with a tightly closed fist, you are making it difficult for yourself.

Keep your shoulders, back and arms loose and flexible but definitely not slouching. 

Taking giant strides

I think this is the most common mistake.

It is a misconception that if you take big steps you will be moving faster.

When you are running by taking giant steps, you will be landing on your heels.

And this actually slows down your running.

So, take smaller steps and try to increase your cadence.

Next time when you are running, try to analyze your running.

See, if you are making the same mistakes.

Take the corrective action and I am sure you will see a huge difference in your running.

It will definitely be easier and cause less strain.

5 Running form drills to improve your running form

When you start your run, you are fresh and active and all set to zap through.

The challenging part is towards the end of the race.

You tend to get tired over a period of time.

With your body even your mind gets tired.

And that is the time where you need to play your masterstroke.

Are you really prepared to handle this pressure?

How to keep your mind focused and keep running?

And that is why these drills are so important.

These drills help you to maintain the coordination of your mind and body.

1. High Knees

As the name says so is the drill, moving with lifting your knees really high.

  1. Keep your shoulders relaxed.
  2. Start with lifting your knees up to your waist level.
  3. Land on your mid-foot to forefoot.
  4. Repeat with the other leg.
  5. You can perform this drill for 30-50 m 2 times.

This drill helps you practice landing on the forefoot, improves your cadence, and strengthens your hamstrings.

2. A Skips

This is high knee skipping.

  1.  Skip with lifting your foot to the waist level.
  2. Land on the mid-foot.
  3. You can perform this drill for 30-50 m 2 times.

These are great to practice landing on the forefoot, improves cadence and coordination.

3. B Skip

In this drill, you are skipping with high knees and then extending the leg forward.

  1. Skip with lifting the knee as high as waist.
  2. Before landing extends the knee in front of you and lands on your forefoot.
  3. Repeat the same with the other leg.
  4. Cover a distance 30-50 m 2 times.

The B skip is a great workout for the hamstring and improves coordination. 

4. Butt Kicks

Well, you are really not kicking the butt, but raising your feet high enough.

  1. Start by taking small steps.
  2. With each stride, lift your knee behind such that your heel touches your butt.
  3. Repeat with the other leg.
  4. Cover a distance of 30-50 m 2 times

This drill really improves the hamstring, quadriceps, and hip flexors strength and flexibility.

It also helps in keeping smaller strides.

5. Straight Leg Bounds

  1. Keep your legs straight.
  2. Jump on one foot while extending the other leg straight in front of you.
  3. Repeat with the other foot.
  4. Cover a distance of 30-50 2 times.

This drill helps in building up the coordination and also works on glutes.

Does running form matter?

Yes, it plays a big role in your performance.

Both your speed and stamina get affected by your running form.

 The right form is also important for injury-free running.

How to run slow with good form?

Would you believe if I say running slow is equally difficult?

Many of you will disagree.

But it is true… running slow while maintaining a proper form is indeed very tough.

Most runners opt for slow running on their rest day or as a break from the intense running.

But they have to make sure their form does not go for a toss!!

It is often the case when you decrease your pace, you go easy on your body and it becomes sluggish.

To strike the balance is difficult.

 Here are some tips which you can try.


Reducing your cadence makes your pace come down.

However, do not reduce your cadence too much.

In stead try to make your strides shorter than your regular stride.

Arm swing

Your arm swing impacts your speed a lot.

The faster is your arm swing the faster you move.

So, if you are able to restrict your arm swing you can have a tab on your pace.

You can use a metronome and select the required bpm.

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.

More Reads…


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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. 

We don’t accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

7 Best Precautions for Sprint Running on a Treadmill

7 Best Precautions for Sprint Running on a Treadmill

Last Updated: June 2nd, 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.

Treadmill running may not be very fun, but it can be crucial for your sprint training. Especially at this time of the pandemic, it is one of the most effective workout tools.

However, if you want to use this for your training, here are some precautions for sprint running on a treadmill.

precautions of sprint running on a treadmill-min

7 Precautions of Sprint Running on a treadmill


1. Jumping off or on from the belt

Sprinting makes you run in the anaerobic capacity of your body.

You cross the lactic threshold and there is a lactic deposit in your muscles.

This is the main reason which makes you extremely tired and makes your muscles too heavy to move.

So you generally sprint for a short duration and tend to stop after that.

Now, when you sprint on the treadmill, there is a natural tendency to stop the treadmill or jump off to the side.

When you jump off the treadmill, there are chances of losing the balance.

This is a potential cause of an injury.

If the belt is moving fast, and if you try to jump on the belt to resume running, you are again susceptible to injury.

Your feet will come into sudden action and there are chances of sudden muscle pull.

2. Don’t Increase Your Running Intensity Suddenly

There are a lot of benefits of sprinting like:

  • Stronger strides
  • More developed muscles.
  • Burning more calories in a shorter duration.
  • Improved joint health.
  • Better coordination and balance.
  • Improved running economy.
  • Better endurance.

These are just a handful of benefits, however, you get the picture. 

With all those benefits, there are certain risks also involved and it is more so when you are sprinting on a treadmill.

When you are running on a road or trails, you can increase your speed only as much as your body allows. However, when you are using a treadmill for sprinting, you can increase its belt’s speed by the touch of a button.

If you increase the speed suddenly and your body is not capable of running at that speed, it will give up too quickly. And if you still continue in this situation, you will start to lose balance and may even fall off the treadmill.

In other words, you may end up severely injured probably from a fall. Also, it will be too hard on your joints and tendons. They may develop severe inflammation or you may end up with twisted ankles or such sort of injury.

3. Beware when running on an old treadmill

It is quite common to listen to music and running on the beats.

Or, catching up with your favorite show while you are on the treadmill.

It definitely makes the time fly.

You wouldn’t even realize you finished your workout in no time.

But, there are chances when you are so absorbed that you lose your focus.

However, if you have a treadmill that you have been using for some time, some wear and tear develop.

The belt may not turn as smoothly or the movement of the belt may not be uniform.

It may skip ahead faster at times and at times it may be slower.

If you are too absorbed in listening to the music, then this sudden change of pace may throw you off guard.

You may trip or fall and may get injured. So make your workout fun, but at the same time stay attentive.

Also, maintain your treadmill properly. Using lubricants from time to time can also keep your treadmill in great shape.

4. Don’t Compromise on your Running Form

So what happens when you sprint?

True sprinting is all about speed.

You push yourself really hard, run with your maximum effort to achieve the fast pace.

Sometimes running very fast can put you out of the proper form.

Maintaining the pace is great, but you should not lose your form.

A good sprinting form is very important to maintain your balance and stability.

It is completely OK to reduce your effort but run with the right form. 

Apart from this, if you run at a very high speed you may hold on to the handrail for support.

This is a sign of very high speed or incline, which is difficult for your body to sustain.

Holding the handrail puts the extra effort on the shoulder and hands.

Your running form is altered.

Also, it reduces the actual calorie burn count, so your effort is gone for a toss.

So listen to your body and sprint with as much as you can. 


5. Place the treadmill appropriately

Where and how your treadmill is placed also plays a vital role.

Make sure that there is a sufficient gap between the treadmill and the adjacent walls.

So this will prevent you from hitting against the walls even if there is an accident.

Now, this works if it is your personal treadmill and you have your space to work out.

When you are hitting the gym, select the treadmill wisely.

Take a treadmill that is not very close to the walls and also does not have any other equipment kept behind it.

Having some free space behind the treadmill is very important.

In most cases, if you lose the balance there are chances to fall behind.

Also, ensure that the room has sufficient light and adequately ventilated.

6. Sprinting Barefoot

I always emphasize on selecting the right pair of shoes.

One size fits all may not be the case with the shoes.

This is usually seen if you are going to the gym.

Either you wear gym shoes for running or wear running shoes for the gym.

The shoes designed for gym and running are different.

The running shoes are designed for forward-only movement whereas the training shoe supports the multi-directional movement.

Selecting the right pair of running shoes depends on other factors like

  • Pronation type
  • Running surface
  • Heel-arch/Flat foot

Here are some tips that you can use for buying the right shoe:

  • Check your pronation type and see if the shoe is designed for it.
  • Always buy shoes that have a little gap between the toe and the front of your shoes.
  • Try the shoes with an extra layer of socks.
  • The shoes should be well-cushioned and lightweight for running.

Your shoes carry your body weight and they tend to get worn out with time and use.

Replace your shoes once the sign appears or you feel the discomfort.

Using the wrong shoes or over-used shoes are the potential source for

  • Discomfort
  • Under-performance
  • Injury

Buying a new pair of shoes can be expensive so select your shoes wisely!

7. Warm-up and Cool-down

I guess it is the just human tendency to lock the mileage as quickly as possible. 

So, when you are running on the treadmill, there is always the temptation to hit the speed button.

This is a deliberate mistake that many at times we all do, the reason being, don’t have the time.

True, right??

Well just to save some time or burn little more calories we are putting ourselves into great risk.

Running without sufficient warm-up is a blunder.

Especially when you are sprinting on the treadmill.

The machine is forcing your body to run very fast whereas your body is not prepared for it.

The outcome is a breakdown.

Let’s take the case when you hit the treadmill early in the morning.

Your body temperature is low, the joints and muscles are stiff.

So do you think you can reach the desired output in this condition?


In fact, the shorter and more intense the race is, the long and intense the warm-up should be.

Benefits of warm-up

Increases body temperature 

Before your actual work-out, your body temperature must be elevated.

This improves metabolism, so an added benefit if weight loss is your goal. 

Muscle flexibility

Warm-ups increase muscle temperature and making them less resilient.

 This makes the muscles more flexible and your muscles give you better support in running.

Increased Cardio

Warm-up makes your heart-rate climb up and increases the oxygen intake.

When you work-out you are definitely going to need more oxygen.

Reduces the Risk of Injury

Running with stiff muscles puts you at a greater risk of injury.

You are more prone to muscles pull.

Warm-up makes you muscle lose and it easier to perform intense exercise.

Like the warm-up, so is the cooldown also neglected.

When you are running or sprinting, you work in the anaerobic capacity of your body.

This causes the lactic acid deposits and hence stiffness and heaviness in the muscles.

In a cool-down phase, you work out at a moderate phase and this helps in flushing out the lactic acid deposits.

A couple of deep stretches also helps to remove any stress.

A safe work-out is the one where you warm-up then you take your HR to a sufficient high level and then return gradually.

So next time you are sprinting or running, it is okay to run 5 min less than to miss out on the warm-up or cool down.


If you follow these simple precautions, sprinting and interval training will be a hell lot easier on the treadmill.

So, implement them and happy sprinting.

Want to run a print on a treadmill? Here are the best precautions that you can take while training for sprint on a treadmill. These running tips will help you to avoid a lot of injuries while running on a treadmill.

Want to run a print on a treadmill? Here are the best precautions that you can take while training for sprint on a treadmill. These running tips will help you to avoid a lot of injuries while running on a treadmill.

Related Posts


Site Information

FTC and Affiliate 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.

We don’t accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

How to ACTUALLY lose 10 lbs on a treadmill in 30 days?

How to ACTUALLY lose 10 lbs on a treadmill in 30 days?

Last Updated: June 14th, 2020

How To Lose 10 lbs on a treadmill in 30 days Header image

WTH…I again gained 3 lbs…No matter how careful I’m with calories, they seem to have their way anyway…It’s so frustrating. I want to lose 10 lbs right now! With this pandemic going on, I’m scared to workout outside. What should I do? How will I ever lose this stubborn weight? Don’t worry at all…Here is how to lose 10 lbs on a treadmill in 30 days or less.

How to lose 10 lbs on a treadmill in 30 days?

To lose 10 lbs on a treadmill in 30 days, you need to burn 1200 calories per day. This is because 1 pound is equivalent to 3500 calories and 10 lbs will be equivalent to 35000 calories. This is tough to achieve, but it is definitely doable.

If you are not sure how I arrived at this conclusion, let’s do some basic math…

1 lb fat is equivalent to 3500 calories. In other words, if you burn 3500 calories, you would be losing 1 lb.

Now, to lose 10 lb in 30 days, you need to burn 35000 cal in that month.

Now, dividing 35000 by 30 days, it comes to 1166 or close to 1200 cal every day.

The next question is, how will you burn 1200 calories per day as it is a bit tedious and time-consuming.

You have a couple of options to achieve this.

A slow speed walking or jog can take as long as 5-6 hrs or if you want a faster result, you may run at 9 mph or even faster.

If you still want more, then bring on the incline…

Keeping all these things in mind, we have come up with a plan which will help you to achieve your goal.

Now here is the plan.

how to lose 10 pounds in a month on a treadmill? Here is the exact plan that will help you to lose 10 lbs on a treadmill in 30 days.

how to lose 10 pounds in a month on a treadmill? Here is the exact plan that will help you to lose 10 lbs on a treadmill in 30 days.

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This calculation for a person weighing 160 lbs.

Excluding the warm-up and cool down, this is a 30 min plan.

You can repeat it 3-4 times as required.

The calorie burnt is dependent on age, gender, and body weight.

Burning 1200 calories daily is very intense.

If you are doing at a stretch it is even more severe.

One way to do this is to split your workout into two.

However, it is best to stick to a schedule as any changes may disrupt your recovery.

Related: Burn 1000 calories workout on Treadmill: The Plan

Can a beginner use a treadmill for a month to lose 10 lbs.?

That will be a ‘No’.

Beginners have a lot of enthusiasm but their endurance is not very high.

It is evident that you need to stretch beyond your capacity to burn 1200 cal daily.

As a beginner, your body is not really prepared for this.

Even if you could do it for a couple of days, it gets harder day by day as your body gets too much stressed.

Also, your body needs some time to adjust to any sudden change in your activity and lifestyle.

Plus you are at risk of developing overuse injuries like Plantar fasciitis, Achilles tendonitis, etc.

So slowly get into any activity so that your body could respond appropriately.

Otherwise, this could just upset your metabolism cycle. 

Precautions to take while trying to lose 10 lbs on a treadmill

Hydrate well before the workout

A long-duration run will increase your core temperature.

As a result, your body will start to sweat to lower the body temperature.

This excessive sweating can cause dehydration, dizziness, and exhaustion.

It is very important to hydrate well before running.

Also, carry a bottle of water and take small sips in between.

An electrolyte based drink also helps in overcoming the mineral loss during the run.

In fact, drinking water throughout the day is the best way to compensate for it.

Eat before the workout

Never ever workout empty stomach.

This is a common mistake that many runners make.

I don’t mean having a large meal immediately before running.

It is like having a small snack 30-40 min before you start.

Eating a small portion will prevent fatigue and gives the stamina to complete the workout.

A small banana, apple, a handful of nuts or a small portion of cereal are some easy options.

Plan a post-run meal in advance

Always eat within 20-30min after completing your workout.

A balanced diet consists of 70% carbs, 20% proteins, and 10% fat.

It is a good idea to plan your post-run meal in advance.

Else you will end up having a high-calorie snack and wasting your effort.

Include lots of fruits and green leafy vegetables in your diet.

Fruits rich in Vitamin C brings down inflammation and helps in recovery.

Take enough rest

Taking rest is the best way to recover from workout stress.

Unless the recovery is not proper, you will not be comfortable running the next day.

Warm-up before running

Many times we overlook the warm-up.

Warm-up is essential if you want to stay injury-free.

If you plan to workout in the morning, your body temperature is low.

When you work out, your muscles need oxygen.

This oxygen comes through the blood flow in the muscles.

The warm-up exercises are low-intensity exercises.

They wake up the sleepy muscles and increases the blood flow through them.

Here are a few

  • Shoulder rolls
  • Arms rotation
  • Hip rotation
  • Knee rotation
  • Jumping jacks
  • Squats

Want to lose weight? This running for weight loss plan can help you. Lose weight through running fast. You can use this plan for both indoors and outdoors.

Want to lose weight? This running for weight loss plan can help you. Lose weight through running fast. You can use this plan for both indoors and outdoors.

Post-run stretches

This is as important as warming up.

When you are running your entire lower body is in a rigorous motion.

Some of the common and helpful stretches are:

  • Hip-flexor stretch
  • Thigh stretch
  • Hamstring stretch
  • ITB stretch
  • Calves stretch
  • Lower-back stretch

A good stretch will make your muscles rejuvenated and also help in better recovery.

Place your treadmill appropriately

Keep your treadmill in a well-ventilated.

Now if it is a closed room, the lack of fresh air makes it uncomfortable for you to run long.

Consult your GP

We are very confident that our body will work as we want it to be.

But sometimes we need to listen to our bodies.

A strenuous workout like this makes your sweat badly, makes your heart rate really high, and pumping your blood hard.

So, it is a good idea to visit your GP and get a thumbs up before you start.

Wear the right gear

So when you are working out extensively, you need the right gears.

Here is what you will need

Running outfits

Invest in quality running apparel.

Your t-shirts and shorts should be lightweight and air wick material.

This will help in air circulation and keeps you vented.

Ladies never ever miss on getting a well-fitted and supporting sports bra.

Running socks

Use compression socks when you are planning to run long.

They provide better support while running.

Also, if you have any special feet condition like bunion or metatarsalgia, you may wear bunion socks or metatarsal pads like these.

These will keep you comfortable during your runs and your feet will not revolt.

[This I’m speaking from experience as I suffer from bunions (mid-sized one) and always take special care with my shoes or socks. I even use bunions pads if I’m wearing something casual and not in a mood to wear socks.]

Running shoes

I have already spoken about investing in the right pair of shoes.

Use shoes that are well cushioned and appropriate to your foot.

The shoes should not be very tight fitting at the same time not too lose.

Half inch distance between your toe and the front of the shoes should be optimum.



how to lose 10 pounds in 30 days. If you want to lose 10 lbs in a month, then this is the plan your need. Stick to this workout and see the result for yourself.

how to lose 10 pounds in 30 days. If you want to lose 10 lbs in a month, then this is the plan your need. Stick to this workout and see the result for yourself.

Treadmill maintenance plan after you have lost 10 lbs in 4 weeks

Oh wow!!

It feels so amazing to lose weight, even a few pounds.

Your jeans size drop and it is time to shop for new clothes.

I have always loved this feeling.

But sometimes I think what if I go back to the same size!!

Very scary I must tell you.

Now, that is why it is so important to manage your weight.

You cannot let your efforts go for a toss.

So once you have reached your dream number and you really really need to maintain it.

If you are careful about diet and let’s say you are burning 200-300 cal in a day, you are heading the right way.

The treadmills are great to help you through this.

You can try out the different Treadmill running plans

Check out the various running plans.

It also includes HIIT workout and running along with exercises.

I am sure it will make your workout challenging and interesting.


Treadmill Running Plans

Will manual treadmill provide you with a more effective weight loss?

The treadmill can be broadly categorized as motorized and manual.

As the name suggests in the motorized treadmill, it is the motor that moves the belt.

In a manual treadmill, the action of your feet against the deck makes the belt move.

So the faster you move the faster the is the belt moving.

Some studies say, that at the same speed more effort is required in a manual treadmill than a motorized one.

In fact, it is as high as 30%.

The greater is the effort, the more effective is the workout.

However, a person may walk slow and minimize the effort.

This is usually the case with a newbie.

They are not really aware of their potential and may walk slow. 

Looking to lose 10 lbs in 30 days? Here is the exact 10 lb weight loss plan to start with. You can use this treadmill plan to lose 10 lbs in a month.

Looking to lose 10 lbs in 30 days? Here is the exact 10 lb weight loss plan to start with. You can use this treadmill plan to lose 10 lbs in a month.

Related Posts


Site Information

FTC and Affiliate 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.

We don’t accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

Coronavirus: What a runner needs to know…

Coronavirus: What a runner needs to know…

Last Updated: June 4th, 2020


This seemingly unknown infection has turned into a pandemic.

When Wuhan, China was suffering from this, we never thought that in a short couple of months this will turn into an earth-shattering terror.

So much so, it has forced entire nations like India, US, Italy to go on complete lockdown.

Despite that, the situation still looks grim and we can only do so much to keep ourselves and our near and dear ones protected.

I’ve tried to cover some basics that may be beneficial for most of us. Also, if you wish to know further, I’ve provided a reference section with important links from the CDC and WHO.

Let’s hope for the best and fight this pandemic together…

Running during Coronavirus

What is COVID-19?

COVID-19 is Coronavirus Disease 2019 caused by SARS-Cov-2 or Severe Acute Respiratory Syndrome Coronavirus 2. It was first identified in Wuhan, Hubei, China in December 2019. [3]

On March 11, 2020, this Coronavirus disease is declared as a pandemic by WHO. Since the outbreak, the countries which are severely affected are mainland China, Europe, Iran, South Korea, and the United States. [2]

Also, on March 13, 2020, the WHO mentioned that Europe has become the new epicenter of COVID-19. [2]

What is Coronavirus?

Coronavirus or CoV is a large family of viruses that is capable of causing respiratory infections ranging from the common cold to severe respiratory infections. Other know outbreaks of CoV are the MERS-CoV or the Middle East Respiratory Syndrome and the SARS-CoV or Severe Acute Respiratory Syndrome. [1] The strain of virus that is causing the current pandemic, is SARS-CoV-2 or the Severe Acute Respiratory Syndrome Coronavirus 2. [2]

Why is it called ‘novel Coronavirus’?

The current pandemic is being caused by a new strain of Coronavirus (SARS-CoV-2) and was discovered in 2019. This strain of the virus was not identified in humans previously. [1]

This is the reason it is called the novel Coronavirus. Also, as of now, vaccines are not available for this virus.

Is COVID-19 and Coronavirus same?

Although the terms COVID-19 and Coronavirus are now used interchangeably, COVID-19 is the disease caused by the novel Coronavirus.

Also, there are various other strains of Coronavirus that have been known to cause diseases like the common cold. [4]

How Coronavirus spreads?

Coronaviruses are zoonotic. [1] This means, they spread from animals to animals, animals to human beings or human beings to human beings.

In previous occasions of CoV outbreaks, MERS-CoV was transferred from dromedary camels, whereas SARS-CoV was transmitted from civet cats. [1]

Although the origin of current CoV is not yet identified, however, it is implicated that it is being transmitted from bats and pangolins. Preliminary genetic investigation shows a great deal of similarity between bat SARS-like coronavirus. [5]

Here is how it spreads: [6]

  • The virus is believed to spread from person to person who is in close contact. (less than 6 feet)
  • Through respiratory droplets from an infected person, when they cough or sneeze.
  • Transmitted when infected droplets land on someone’s mouth or nose.
  • Anyone can also get infected if they directly inhale those droplets into their lungs.

Coronavirus Prevention

General Precautions…

Coronavirus precautions

You may be able to protect yourself from this outbreak with some simple precautions: [6]

  • Wash your hands often and at least for 20 secs with soap and water especially if you have been into a public place, after blowing your nose, coughing or sneezing.
  • Keep a hand sanitizer with 60% alcohol with you always. Use them generously on your hands and rub them until they are dry.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.
  • Avoid close contact with people who are sick.
  • Have a healthy distance (6 feet) from people if COVID-19 is spreading in your area.
  • Take steam inhalation at home after returning from outside or try the Cold-arrest procedure as described in the below video. [However, this is just a precaution and may not save you from getting infected. Please follow WHO’s and CDC’s advice to the ‘T’ along with this one.]

Also, if you think you are infected, this is how you may protect others:

  • Stay at home if you are sick.
  • Cover your mouth with a tissue when you cough or sneeze. Or use the inside of your elbow. Dispose off the tissue to a trash bin immediately and sanitize your hand immediately as described above.
  • Wear facemasks if you are sick
  • Disinfect your home with and EPA-registered household disinfectant.

General precautions for COVID-19

I’ve covered the details and guidelines as presented by WHO or other health organizations and doctors.

Now let’s get specific about my runners. They are at a lot of risks as the sport is supposed to be performed outside.

Also, many of us don’t have the luxury of a treadmill or a gym at home.

Is it safe to run outside during the Coronavirus outbreak?

Contrary to popular belief, it is comparatively safer to run outside than inside.


When there is a group of people inside, someone may cough or sneeze. It may not be directly in front of you.

However, after the incident, they may touch something and transfer the virus to the surface (if they are carrying the germ).

If you unknowingly touch the surface and touch your face, you have a higher probability of getting infected.

Since running is a solo sport, you may go out and enjoy the run.

Here also, to be safe, avoid touching your face. Also, running around 30-60 min a day will keep your immunity in top shape.

However, keep an eye on the development of your surroundings. If there is a mandatory quarantine going on, then please stay at home.

In such cases, you may want to keep your fitness going using bodyweight exercises or running solo on a treadmill.

Also, if you are not feeling well, please get yourself checked and stay at home to take rest.

Coronavirus Symptoms

Will running affect my immune system?

It will depend on the kind of running you are doing.

If you are planning to run a marathon or a half marathon every other day, then it will take a toll on your immune system.

In fact, runners have often complained about being sick with flu or stomach upset, just after running a marathon.

However, if you are doing a little bit of running every day, for say 30 mins, your immune system will be in better shape.


Because staying home can be daunting. It can affect your physical and mental wellness. Also, your fitness level may go down if you don’t have a space to keep your workouts going.

Getting outside for a while can do wonders for your mood and you will act less crazy with the people you are staying with.

Also, if you are running in the morning, your body will generate vitamin D which will improve your immune system and will keep you in good health.

Should you avoid running in groups?

Running in a small group of healthy runners should not be a problem. However, you all should maintain a healthy distance of around 6 feet.

Also, if a person is feeling sick or has a fever may not go out for a run anyway. So, your exposure to sick people will be minimal.

However, don’t participate in anything that has group participation of more than 50 people. Since March 15, 2020, CDC discourages it for the next 8 weeks to break the Coronavirus chain.

In fact, most of the running events stand canceled as of now.

One precaution you can take while running in a group is to avoid unnecessary hand touching or touching in general.

Also, when you get back, don’t forget to wash your hands as shown below:

Are you contagious if you don’t show symptoms?

There is no direct answer to this as the exact data of how long the virus lives or is transmitted is still unknown.

If you are infected and don’t show symptoms, you may or may not be contagious.

However, you are surely contagious when you start coughing or sneezing.

This is where social distancing will come into play. It is still not completely known how long the virus stays alive on any surface, so hand washing and not touching your face is so important.

This is because people who are not infected may be unknowingly spreading the virus through their touch.

Here is a video of probable timeline for the virus:

Should you avoid touching things (like traffic buttons) when running outside?

It is found that coronavirus cannot live long on objects outside because of sunlight.[7]

In that way touching outside objects may be safe as they may not have the virus.

However, you still have the chance of infection if someone right before you sneezes and touches the button and you touch immediately afterward.

So, if you need to touch the traffic button, then don’t touch your face afterward until you have properly washed your hands.

Do the Coronavirus spread through sweat?

No – Coronavirus doesn’t spread through sweat. [8] It is a zoonotic virus and spreads from person to person or animal to a person who is in close contact. (less than 6 feet)

Also, it is transmitted through respiratory droplets produced through sweat and cough.

Will long runs or HIIT weaken my immune system?

Yes! Just after the long run or HIIT or any other intense workout, your immune system will be weak.


You have depleted your glycogen store and without glycogen, your immune will not be functioning as normally as it should.

In other words, the first few hours after your workout, you are more susceptible to any kind of infection and that includes Coronavirus.

Are gyms safe to use at this time?

That depends. If you have a home gym and your family members or your roommates are healthy, then it is perfectly safe to use the gym.

However, if you are using a public gym then it may not be safe as there is no control over who is using the gym.

Also, sometimes people may not be even aware that they are contagious and unknowingly they will leave the germs on the equipment or on other surfaces.

If you happen to use that equipment after such a member, you may have a high chance of catching the virus.

So many gyms as a precautionary measure are closing down temporarily to stop the spread.

How can you be safe if you are using a public gym?

First of all, bear in mind that if you are using a public gym you may not be safe at all.

However, follow these precautions which may improve your probability of safety.

Social distancing – Try to maintain as much distance as possible from others in the gym. One of the best ways to do so is to go to the gym in non-peak hours. Also, while talking to others or getting instructions from your instructor, maintain a safe distance of around 6 feet. If providing instruction that way is difficult, request your gym to arrange for some microphones.

Do not touch your face – Under no circumstances touch your face when in the gym. Once you are out, sanitize your hands. Hand sanitizers are very effective in such situations.

Stay at home – More than fitness, your health matters now. So, stay at home until this pandemic has come down. You can always workout at home. There are so many bodyweight workouts that are as effective as working out in the gym.

I signed up for a race and it is not canceled. Should I go?

Guidelines are provided by the CDC about gatherings. If it is less than 50 people, it is ok but you have to maintain a healthy distance from everyone.

However, as of March 15, 20202, CDC [9] has recommended that for the next 8 weeks, all in-person events which have more than 50 people involved should be canceled or postponed.

If the race you are participating in has less than 50 people, it may be OK to go. However, I would suggest that you better skip it.


If you have to travel to the location, you may not know, when and where you may be exposed to Coronavirus.

As some of the doctors saying, it is better to avoid all the gatherings, both indoors and outdoors until we know better.

That person spits a lot while running. Can he spread the germ?

Yes, he may if he is infected. [10]


Spit contains saliva, however, it may also contain sputum from lungs and secretion from the posterior nasopharynx.

These components can carry COVID-19 and if you come in contact with any part of this, you may get infected.

How long is COVID-19 stays alive on your clothes?

It is found by a study that, COVID-19 can stay alive from a few hours to a few days on various surfaces.

Although we could not find concrete evidence on fabric, widely accepted timings seem to be around 9 hours.

However, take this with a grain of salt and exercise precautions. What I’m doing is, after coming back from outside, I’m immediately washing the clothes with soap and water.

Not sure if that will help, however, at this point, no harm in trying.

How long are the Coronavirus stays alive on any metal surface?

A study [11] shows, Coronavirus can stay alive on any metal surface for more up to 72 hours.

This is mostly the surfaces, made from steel and plastic.

However, as was mentioned in the above video, the lifespan seems to be lesser in copper.

It could be because of the porous nature of copper.

Can Coronavirus be treated?

Although scientists are working hard, there has not been a confirmed cure for Coronavirus.

There has been news here and there that some cure has been invented. However, there is no conclusive evidence as of now.

One such drug is favipiravir. [12] It is used by the Japanese to treat new strains of influenza.

Some clinical trials in Wuhan and Shenzhen are showing encouraging results.

What is more encouraging is this drug was supplied by the Japanese to Guniea for combating ebola.

Whether it is a complete cure, is yet to be seen.

How can you minimize the possibility of infection while outside?

While outside, follow the instructions provided by CDC and WHO to remain safe.

Here, social distancing is strictly important. You should maintain a minimum distance of 6 feet from others.

Also, do not touch or let others touch you. Instead of a handshake, use namaste. [You will look cool and yet would have appropriately greeted the person. Also, encourage others to do the same.]

Do not touch your face without washing your hands, and that includes your face, your eyes, your nose.

Wash your hands frequently as shown in the above video to keep yourself protected.

Also, if you are in a quarantined zone, please stay inside your home until it is an emergency.

Is it safe to run ParkRun?

The short answer is ‘NO’.

They are relatively bigger events and is a gathering of more than 50 people which is against CDC guidelines.

So, you will have a higher chance of getting infected. Why take that chance?

Also, as of now all ParkRun events stands canceled due to COVID-19. [13]

You may rejoin once the open up later when this craziness has passed.

If there is a lockdown in my town/area, am I allowed to go outside running?

No, you may not be allowed to go outside running.

What I understood and observed in the news that, the cities/towns which have been locked down are literally in lockdown.

People were not allowed to mingle and apart from health authorities and emergency services, no one was allowed to visit.

Also, people were not allowed to come outside of their houses apart from getting groceries and medical supplies. Then also, they had to wear masks.

Anything other than that was strictly prohibited in the locked-down towns.

Should I run outside if I’m quarantined?

If you are quarantined, you should not be running outside.

Also, since you are thinking of running while quarantined, I will assume that you only have minor symptoms like mild fever and cough.

However, this scenario rapidly changes within a period of 14 days which is the incubation period for this virus.

So, taking ample rest will help you to get better soon. Also, if your doctor allows, you may perform mild exercises at home.

But going out for running is out of the question as you not only will put a lot of strain on your body but you will possibly infect others.

This situation needs to be avoided and the virus cycle needs to be broken.

So stay home and get well soon.

Is it safe to trail run and run outside during the outbreak?

Since running is not a group sport, you can run in the trails or go out for a run during this outbreak.

You have to be cautious and wear a mask all the time to avoid accidental touching of your face.

However, on two occasions you are not supposed to go outside at all.

One, if you are quarantined and two if there is a lockdown in your area.

This will help you to be safe and also will stop the community spread.

If you get mild bronchitis symptoms, when is it okay to resume running again?

If you have mild bronchitis symptoms, then it is good to get yourself diagnosed.

Bronchitis symptoms can be for various reasons however the currently prevalent one is COVID-19.

So get yourself checked first to avoid any further adverse effects.

Also, to resume running, consult your physician. If he/she gives you clearance, then you may start to run again.

Running during Coronavirus. Is it safe? What precautions should you take? Should you run at all during this COVID-19 outbreak?

Running during Coronavirus. Is it safe? What precautions should you take? Should you run at all during this COVID-19 outbreak?

Related Posts


Site Information

FTC and Affiliate 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.

We don’t accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

Hill Running 101: A beginner’s guide to hill running

Hill Running 101: A beginner’s guide to hill running

Last Updated: June 2nd, 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.

A few years back I had the goal of the hill running.

Though I was quite comfortable to run on the plains, I never realized that it would be that challenging.

I had to really gear up…

It was challenging, sweaty, thrilling but super fun.

So, if you are still not able to run on the hills, you will be ready with all the information by the end of this article…

Also, I’ve provided a list of my gears…nothing super fancy…in case you wanted to check them out.

hill running

What is hill running? 

Hill running is running on the hills or incline. In a real sense, it means running incline uphill or downhill. However, for those who are not close to mountains, can run incline on a treadmill and still reap almost the same benefits. The basic concept behind hill running is to run uphill fast and then recover by jogging or walking down.

So let’s dig into hill running and learn about the benefits…

Gears I use:

I have a running shoe for the plains and for offroading.

To be honest, the offroading one is less used as I live on a plain land and the nearest hill is at least 45 min drive.

So, these shoes are used less as well. Nonetheless, these are good shoes and fit my feet properly.

Full gear list:

Hill running benefits

What are the benefits of hill running?

Hill running can be strenuous, but it does have a lot of benefits.

Improves strength and endurance

When you move uphill, you are moving against gravity.

In a way, this is resistance training.

Resistance training improves endurance and strengthens the muscles

Since you use calves, quads, hamstrings, and glutes more while running up, it strengthens these muscles.

It also strengthens the hip flexors and Achilles’ tendons.

Even your upper body gets a better workout when you run incline.

Your arms are in action and you tend to engage your core better when you ascend.

Indeed it is a good amount of workout for your major muscles.

Increase speed

When you run on an incline, you use the same muscles which you use for sprinting.

The strengthening of these muscles makes you better on the flat surface and improves your average speed.

A common hill workout is the Hill Repeats.

Here, you run up the hill approx 100-200 mts by maintaining a constant speed.

You descend down jogging or an easy walk.

You may repeat 2-5 uphill run depending on your fitness.

This workout significantly improves your speed.

More calorie burn

Your heart rate also climbs up when you climb up the strains.

Ever experienced?

Exactly the same happens when you are running uphill.

After a while, you would feel the intensity of the run.

So the more is the intensity, the more is the calorie burn.

Breaks workout boredom

This I say because of my own experience

I loved the fresh air, the view, and the best was flowers and butterflies 🙂

I have enjoyed every bit of it.

It was so much different than working out in a gym.

So, it is a great way to break your monotonous routine.

Reduced running injuries

Running uphill, you strengthen your leg muscles.

Better muscle strength results in a lower risk of running-related injuries. 

Want to start hill running? Here is a step by step guide to help you get started with hill running. Now go ahead and conquer that hill.

Want to start hill running? Here is a step by step guide to help you get started with hill running. Now go ahead and conquer that hill.

Is hill running good for you?

I am sure after reading the benefits you must be all set to run uphill.


It is an amazing workout.

However, in some cases, if you are having any health problems, it is better to avoid it.

Hill running puts tremendous pressure on the knees and increases your heart-rate.

If you have any knee problems, cardiac issues, blood -pressure, it is better to see a doctor before you go for it. 

How should I train for hills?

Hill running is a real test of strength and stamina.

Before you start hill running, you need to be a seasoned runner.

Now boosting your stamina is not an overnight job.

All the small steps from eating right to practicing consistently counts.

Here are some points what you include:

  • Push yourself to run little longer
  • Include cross-training in your exercise regime
  • Work on your core
  • Practice  deep breathing
  • Interval training
  • Eat-in the right ratio

You have to sweat to build up your strength.

Your hamstring, quadriceps, calves, hip flexors, glutes are the muscles which are used majorly.

Here are some exercises which help to strengthen the muscles. 

  • Lunges
  • Squats
  • Bridge
  • Heel Lift
  • Butt Kicks
  • Hamstring Curl with ball
  • Knee Extension
  • Clamshell

The above exercises are more focused on strengthening your knees which is very important in hill running.


Tips to Improve Your Endurance

Want to run hills but don't know how to get started? Here is a guide on hill running that will get you started in no time. Take this gradual approach if you are starting to run on the hill for the first time.

Want to run hills but don’t know how to get started? Here is a guide on hill running that will get you started in no time. Take this gradual approach if you are starting to run on the hill for the first time.

Exercises to improve hill running

Hill running requires a substantial amount of training.

You will be using your calves, quads, hamstring, and glutes a lot.

Also, incline running puts a lot of pressure on the knees.

So, you must focus on strengthening exercises for the knee and your lower body muscles.

Here are some of the strengthening exercises.



It works on almost all the muscles – glutes, hamstring, quads, and hip flexors and helps in knee strengthening.


  1. Stand straight with your feet shoulder-distance apart.
  2. Stretch your hands in front of you parallel to the ground. This is the starting position.
  3. Keep your back straight and bend your knee  90 degrees as if you sit on the chair.
  4. Make sure your thighs are parallel to the ground.
  5. Return to the starting position.
  6. Repeat 10-15 times.
  7.  Try the other variations of squats like wall squat or deep squat



Works on the back, hamstring, quadriceps, and glutes.


  1. Stand on the floor with the feet hip-distance apart. This is the starting position
  2. Take a big step forward with your right foot.
  3. Bend your right knee 90 degrees keeping your shin vertical.
  4. Bring your body close to ground keeping your right thigh parallel to the ground.
  5. Make sure your right knee does not go beyond the right toe.
  6. Go back to the starting position.
  7. Repeat with the left leg.
  8. Repeat 10 repetitions with each leg.
  9. To make it intense you can hold weights in your hands.



Works on the hamstring and glutes.


  1. Lie on the mat on your back.
  2. Keep your hands by your side.
  3.  Fold your knees pointing upwards. This is the starting position.
  4. Raise your hips such that your body is in a straight line from knee to shoulder.
  5. Keep in this position for 30 sec.
  6. Come back to the starting position
  7. Repeat it 3-5 times.
  8. To make it more intense try single leg bridge by raising one foot to 45 degrees

Butt Kicks


Works on the hamstring


  1. Stand on the floor with your feet apart
  2. Stretch the hands in front of you parallel to the ground. This is the starting position
  3. Fold your right knee and try to touch the right hip with your right heel.
  4. Go back to the starting position.
  5. Repeat it with the left leg.
  6. Repeat 10-15 times with each leg.

Hamstring Curl with ball


Works on the hamstring and quadriceps.


  1. Lie on the mat on your back.
  2. Keep your hands by your sides.
  3. Place your calves to heel on a stability ball.
  4. Lift your hips such that your body is in a straight line from heel to shoulders. This is the starting position.
  5. Bend your knees and lift your hips. Pull the heel towards your body pulling the stability ball, until your sole touches the ball.
  6. Push back the ball and go back to the starting position.
  7. Repeat it 10-15 times.



Works on the glutes


  1. Lie on the mat on your sides.
  2. Keep your knees on top of the other and bent such that your heel, hip, and shoulder are in a straight line. This is the starting position.
  3. Slowly raise your top knee. The ankles should keep touching each other and your hip should not rotate. Engage your core for better results.
  4. Come back to the starting position.
  5. Repeat 10 times on each side.

Knee Extension


Works on the quadriceps and knee strengthening


  1. Sit on a chair.
  2. Raise both legs parallel to the ground, toe pointing up.
  3. Make your thighs stiff and hold in this position for 5-10 sec, until you feel the stress.
  4. Go back to the sitting position.
  5. Repeat it 10-15 times.

Heel Lifts


Works on the calves.


  1. Stand on stairs, for the support you can hold on to a wall.
  2. Keep the ball of your feet on the stair and sink you heel below.
  3. Raise your heel as high as you can.
  4. Again sink your heel below and repeat.
  5. Do it for 10-15 counts. 


Strengthening and Stretching Exercises

Hip Flexor Strengthening Exercises

Is it better to run uphill or flat

Running uphill or running on a plain surface is completely different.

So it will be a little unfair to compare these.

The uphill running is more intense.

Your fitness level needs to be high to do even 1 day a week of uphill running.

Running on the plain surface is comparatively easier.

The effort you need to run at the same speed is lesser on the flat surface.

And if you are just starting off, it is best to start on the plains. 

So, it is completely up to you what do want to choose.

How often should you run hills?

Hill running is a high-intensity exercise.

So the frequency of running uphill greatly depends on your fitness level and your running abilities.

If you are an average runner then limit yourself to hill running only once a week.

Now, if you have higher running endurance and used to running long distances, you can try running twice a week.

Even in the best case do not go beyond 3 days of hill running in a week.

In all the cases, try not to run on consecutive days.

If you feel any kind of discomfort when you practice hill running, it is better to stop it.

Disadvantages of hill running

Hill running is a great way to workout.

Now the only issue here is that when you run downhill you need to be extra careful.

There are chances to twist or sprain your ankles while running downhill.

Also, the hill running exerts a lot of pressure on the knees.

So, in case if you have week knee or susceptible to knee pain, it is better to avoid it. 

Hill running workouts that will make you a hill running pro. If you are not able to run on the hills, these running tips will help you to get started.

Hill running workouts that will make you a hill running pro. If you are not able to run on the hills, these running tips will help you to get started.

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