Mistakes While Strengthening Hamstrings: How To Avoid Them?

Mistakes While Strengthening Hamstrings: How To Avoid Them?

There are numerous routines that are present all over the internet that provides you with ways to strengthen your hamstrings.

However, most of the time the problem is not with the strength of the hamstrings, it is how you are doing it.

In this post, I’m covering the mistakes that you may be making while strengthening your hamstrings.

Mistakes While Strengthening Hamstrings

Muscles that make up the hamstring…

Before we dive into the mistakes of strengthening your hamstrings, we need to know the structure of your hamstrings.

The hamstring is not formed with one muscle…but is actually a group of muscles that work together to help you with all the complex movements relating to walking, running, bending, etc.

Hamstring muscles

Hamstring muscles (Image curtsy: OrthoInfo)

If you have stiffness in any of the muscles of the hamstring then you will have a problem with movement or exercise.

Also, you may have pain in the knees due to instability.

One of the main mistakes while strengthening hamstrings is that most people skip the stretching routine.

If you don’t stretch before the strengthening, the muscles will remain stiff. When you try to workout with these stiff muscles you may end up having an injury.

Also, if you don’t do stretching properly before strengthening exercises, the overall volume and strength of the muscles will not improve.

Stretching and mobility exercise routine

Here is a simple stretching and mobility exercise routine that will help you prep your hamstrings for the upcoming strength training routine.

Standing forward bend

This is one of the best exercises to stretch your hamstrings and calf muscles. It will stretch all the muscles of your hamstrings properly and will eliminate any stiffness. Steps
  • Stand with your legs slightly apart.
  • Raise your hands above your head.
  • Now fold forward and try to go down as much as possible.
  • Once you are into forwarding bend with each exhale and try to go slightly more down.
  • Hold this pose for 30 secs and 3 sets.
 

Side Leg Lift Pose

Steps

  • Lie down on your side with your body and leg in almost a straight line.
  • Lift the top leg as high as possible.
  • Then bring it down without touching the leg which is below.
  • Do this for 20 rounds and 3 sets.

 

Seated forward bend

This forward bending is as effective as its standing counterpart. Also, there are some more variations that you can do with the hand which can deepen the pose. Steps
  • Sit on the floor with your back straight.
  • Lift both your hands above the head.
  • Lengthen your torso as much as possible.
  • Now with an exhale fold forward.
  • When you are in the pose, try to deepen the pose with each exhale.
  • Hold the pose for 30 secs and for 3 sets.
 

Half moon

This is a pose that not only stretches your hamstrings but also improves your focus. Steps
  • Stand on the floor with your feet hip-width apart.
  • Now bend down until your back is parallel to the floor.
  • Touch the ground with both of your hands.
  • Now with an exhale lift your left leg up until it is in a straight line with your body.
  • Your right leg is firmly planted on the floor.
  • Now rotate your body so that your body the leg are facing the front wall.
  • Raise your left arm up while holding your gaze at the tip of the left arm.
  • Hold this pose for 30 secs and for 3 sets.
 

Half split

Steps
  • Stand on the floor with your knees.
  • The knees should be hip-width apart.
  • Bring the left leg to the front while not moving the right one.
  • Fold forward slightly with both of your arms placed on either side of the leg.
  • Now deepen the pose, until you feel a stretch in your hamstring.
  • Hold this pose for 30 secs and for 3 sets.
 

Downward Dog

Steps
  • Come on all floors.
  • Now raise your hips while keeping the palms and the feet on the ground until your body is an inverted V.
  • Try to keep the heels on the floor.
  • Hold the pose for 30 secs, for 3 sets.
 

Strengthening Exercises For Hamstrings

Once you have stretched the hamstrings follow the below exercise routine to strengthen your hamstrings.

Lying Leg Curl

Steps

  • Lie down on your abs.
  • Hold a weight that is comfortable for you between your feet.
  • Now using your hamstrings bring the heels to your glute.
  • Now take the heels back until it is around 60 degrees above the ground.
  • Do this for 20 reps, 3 sets.

Precaution: Don’t use a weight that is too heavy for you. This will get your hip raised from the floor. This will increase the chances of your lower back injuries.

Stiff Leg Dead Lift

Steps
  • Stand with your legs shoulder-width apart.
  • Hold the barbell in your hand with a weight that is comfortable for you.
  • Now lower down gradually by pushing your hip backward.
  • Don’t move your arm at all.
  • Go down until you feel a stretch in your hamstrings.
  • Now slowly come back to the standing position.
  • Do this 20 times, 3 sets.
Precaution: Don’t use a weight that is too heavy for you. Also, don’t do this exercise, if you have glutes or lower back mobility issues. If so, improve their mobility first, before trying this exercise.

Single Leg Dead Lift

Steps
  • Stand with your legs shoulder-width apart.
  • Hold a dumbbell or a kettlebell in one of your hands. You can use a barbell also once you progress.
  • Now keep the arm where it is and raise your left leg until your torso is parallel to the floor.
  • In this position, your hand will be hanging just above the ground.
  • Go down until you feel a stretch in your hamstrings.
  • Now slowly come back to the standing position.
  • Do this 20 times, 3 sets.
Precaution: Don’t use a weight that is too heavy for you. Don’t use a barbell at the start as you may not be able to get the hang of the movement. Also, do not try this exercise if you have weak glutes or a weak lower back.
Hamstring Strengthening mistakes to avoid
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.

Sourav Sarkar

Sourav Sarkar

Reviewer, Certified Fitness Instructor

Certified fitness trainer and an ex-professional bodybuilder, he has trained more than 500 fitness enthusiasts and has more than 15 years of on-the-job experience.

Hoka Mach Vs Brooks Adrenaline: How Are They Different?

Hoka Mach Vs Brooks Adrenaline: How Are They Different?

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

Hoka Mach is a neutral running shoe, whereas Brooks Adrenaline is a running shoe for overpronation. Both have a good amount of cushioning, however, one of them is more responsive than the other.

Hoka Mach and Brooks Adrenaline although having excellent cushioning is very different from each other. The in-shoe feeling of both of these shoes is excellent, however, the overall feel that you get when running is totally different.

In this article, we are comparing Hoka Mach 5 and Brooks Adrenaline GTS 22 as these are the latest models of these two shoes currently.

We have provided a very detailed comparison of Hoka Mach Vs Brooks Adrenaline in the sections below…

Let’s proceed…

Hoka Mach Vs Brooks Adrenaline

This is our winner

Last update on 2022-11-08 / Affiliate links / Images from Amazon Product Advertising API

Brooks Adrenaline GTS 22

Why did we pick this one?

  • Responsive cushioning.
  • Lightweight.
  • Good for foot issues like heel bursitis, plantar fasciitis, Achilles tendonitis, etc.
  • Good overpronation support.
  • Smooth and blister-free experience.
  • Uses 100% DNA LOFT.

Differences Between Hoka Mach Vs Brooks Adrenaline

  • The heel-to-toe drop of Brooks Adrenaline is 12mm and the heel-to-toe drop of Hoka Mach is 5mm.

  • Brooks Adrenaline is almost 50% heavier than Hoka Mach for women whereas for men it is around 25% heavier than Hoka Mach.

  • The heel stack of Brooks Adrenaline (36mm) is higher than that of Hoka Mach (35mm) by 1mm.

  • The forefoot stack of Brooks Adrenaline (24mm) is lower than that of Hoka Mach (30mm) by 5mm.

  • Brooks Adrenaline has four toe-box widths available for both versions whereas for Hoka Mach there are two toe-box widths available for both versions.

  • The outsole of Hoka Mach is rubberized CMEVA whereas the outsole of Brooks Adrenaline has a separate durable rubber layer.

  • The latest generation of Brooks Adrenaline is 22 whereas the current generation of Hoka Mach is 5.

Brooks Adrenaline Vs Hoka Mach – An Overview

Brooks Adrenaline GTS is a running shoe for overpronation and Hoka Mach is a neutral running shoe. They are excellent daily trainers and will provide you with an excellent ride.

Also, the amount of cushioning that these two shoes provide is very good. However, the feeling that these cushioning provide is completely different. Also, the in-shoe experience of these two shoes is also very comfortable and smooth.

In the following sections, you will get a very detailed comparison of Brooks Adrenaline GTS and Hoka Mach.

Read on…

Hoka Mach Vs Brooks Adrenaline - Features Overview

Hoka Mach 5  Vs Brooks Adrenaline GTS 22 – Features at a glance

Hoka Mach 5 Brooks Adrenaline GTS 22
HOKA MACH 5 Brooks Adrenaline GTS 22
Check Price!
Check Price!
Type Neutral Support
Heel-to-toe Drop 5mm 12mm
Weight

6.8oz / 193g (Women)

8.6oz / 232.5g (Men)

9.0oz / 255.1g (Women)

10.2oz / 289.2g (Men)

Arch Support Medium Medium
Midsole Type CMEVA DNA LOFT
Technology Engineered mesh, Anatomical Achilles construction, PROFLY+™ construction, Early-stage Meta-Rocker, Rubberized EVA outsole, Molded EVA Sockliner DNA LOFT, Segmented Crash Pad, 3D Fit Print, Holistic Guide Rails
Sizes

5.0 – 11.0 (Women)

7.0 – 14.0 (Men)

5.0 – 13.0 (Women)

7.0 – 15.0 (Men)

Width

Regular (B), Wide (D) (Women)

Regular (D), Wide (EE) (Men)

Narrow (2A), Medium (1B), Wide (1D), Extra Wide (2E) (Women)

Narrow (1B), Medium (1D), Wide (2E), Extra Wide (4E) (Men)

Use Shorter Distances, Speed Run, Treadmill, Road Any Distances, Speed Run, Treadmill, Road
Editor’s Rating 4 and a half star-92X25-min 4 and a half star-92X25-min
Check Price!
Check Price!

PRODUCT

HOKA MACH 5

Hoka Mach 5

FEATURES

TYPE: Neutral

HEEL-TO-TOE DROP: 5mm

WEIGHT: 6.8oz / 193g (Women)/ 8.6oz / 232.5g (Men)

ARCH SUPPORT: Medium

MIDSOLE TYPE: CMEVA

TECHNOLOGY: Engineered mesh, Anatomical Achilles Construction, PROFLY+ construction, Early-stage meta-rocker, Rubberized EVA outsole, Molded EVA Sockliner

SIZES: 5.0 – 11.0 (Women) / 7.0 – 14.0 (Men)

WIDTH: Regular (B), Wide (D) (Women) / Regular (D), Wide (EE) (Men)

USE: Shorter Distances, Speed Run, Treadmill, Road

EDITOR’S RATING

4 and a half star-92X25-min

PRODUCT

Brooks Adrenaline GTS 22

Brooks Adrenaline GTS 22

FEATURES

TYPE: Support

HEEL-TO-TOE DROP: 12mm

WEIGHT: 9.0oz/255.1g (Women) / 10.2oz/289.2g (Men)

ARCH SUPPORT: Medium

MIDSOLE TYPE: DNA LOFT

TECHNOLOGY: DNA LOFT, Segmented Crash Pad, 3D Fit Print, Holistic Guiderails

SIZES: 5.0 – 13.0 (Women) / 7.0 – 15.0 (Men)

WIDTH: Narrow (2A), Medium (1B), WIde (1D), Extra Wide (2E) (Women) / Narrow (1B), Medium (1D), Wide (2E), Extra Wide (4E) (Men)

USE: Any Distances, Speed Run, Treadmill, Road

EDITOR’S RATING

4 and a half star-92X25-min

Brooks Adrenaline Vs. Hoka Mach – A head-to-head comparison

In the above sections, I’ve provided a brief overview and some major differences between Brooks Adrenaline and Hoka Mach.

In the following sections, we will be comparing each aspect of these shoes in more depth.

Outsole

Brooks Adrenaline GTS Vs Hoka One One Mach - Outsole Compared

The outsole of the Hoka Mach 5 is the same as that of the previous version. It doesn’t have a full rubber sole. Instead, it has a rubberized CMEVA foam which is essentially the extension of the midsole.

However, in the center of the heel, you will be able to the PROFLY+ topsole. The midsole of the Hoka Mach 5 is a bit stiff and doesn’t have a lot of flexibility.

That is why the forefoot of the Hoka Mach has flex grooves. These grooves impart decent flexibility to this otherwise snappy shoe and provide you with excellent ease of movement.

The outsole of Brooks Adrenaline 22 has high abrasion rubber unlike the rubberized EVA of Hoka Mach.

Almost the entire outer part of the midsole is covered with that rubber and only a section in the middle of the heel doesn’t have this kind of rubber. In this aspect, it is similar to that of Hoka Mach.

Much like Hoka Mach the forefoot of Brooks Adrenaline also has flex grooves. The grooves are deep enough to provide excellent flexibility to the forefoot.

Apart from the horizontal grooves, there are two prominent vertical grooves on the outsole of Brooks Adrenaline. One is on the medial side and the other is on the lateral side.

The one which is on the medial side is almost fused to provide you with additional support during toe-off.

The heel area is also having this highly durable rubber and withstands excellently the wear and tear of the shoe.

Midsole

Brooks Adrenaline Vs Hoka Mach - Midsole Comparison

The midsole of Hoka Mach is made from CMEVA. This material is responsive, cushy, and excellent with shock absorption.

Also, this is a lightweight material that keeps the weight of the shoe on the lighter side. However, that doesn’t mean it will not provide you with enough cushioning. On the contrary the cushioning is good, but for shorter distances.

You cannot run a marathon with this kind of shoe, mainly because of the snappiness of the shoe. The midsole of Hoka Mach is stiffer and will not support a longer ride.

One big change that came with this version of Hoka Mach is the change in PROFLY. The topsole which was made of PROFLY material in the previous version is replaced by the PROFLY+ material in this version.

This makes this shoe more cushy and comfortable and provides you with an even better running experience.

On the other hand, the midsole of Brooks Adrenaline is made from DNA LOFT. This is a softer cushioning and provides you with excellent shock absorption.

However, this is not as responsive as Hoka Mach due to the softness of the cushioning. This is a 100% DNA LOFT cushioning that has been introduced a couple of versions earlier.

Before that Adrenaline has a combination of DNA LOFT and BioMoGo DNA. However, this cushioning is as adaptable as it gets. It will adapt to every stride of yours and will never let you down.

Brooks Adrenaline is a high-drop shoe, unlike Hoka Mach which is a low-drop shoe. It has a heel-to-toe off set of 12mm which is at the higher end of the spectrum.

However, the heel stack of these two shoes is almost similar and only has a 1mm difference. Brooks Adrenaline is good for long-distance running as well, unlike Hoka Mach.

Since Brooks Adrenaline is a ‘stability’ running shoe, it has special features to tackle that. It has Holistic Guide Rails that bring back your feet in the line of motion thus helping with your pronation.

This is a standard feature that is present in all the stability shoes from Brooks and works really well with runners with overpronation.

Upper

Brooks Adrenaline GTS Vs Hoka Mach - Upper Compared

The upper of Hoka Mach is made of engineered mesh. This has been upgraded since the last one and provides you with good ventilation.

I find the upper of Hoka Mach very stylish and is using alternative lines of denser and lighter meshes to provide you with good breathability.

The laces that come with this version of Hoka Mach are flat ones. This is good for staying in place while you run.

Also, it has an extended collar that provides additional support to your Achilles region.  The tongue is a sort of neoprene-like tongue but sits well on your foot and doesn’t move around while running.

It will provide you with great comfort and will provide you with an excellent running experience.

The upper of Brooks Adrenaline is very similar to that of Brooks Ghost. It has engineered mesh that is breathable and stretchable.

The breathability is mainly due to the holes that are present in the toe area of the forefoot of the shoe. Also, it is slightly better than the previous version.

Brooks Adrenaline has a more traditional look than Hoka Mach. It still comes with that padded collar and tongue combo and not the extended pull tab support.

It has a comfortable insole that provides you with added cushioning while running. Also, the flat laces have become a part of this version as well.

Overall, Brooks Adrenaline will provide you with a very comfortable and stable ride.

Weight

Brooks Adrenaline is heavier than Hoka Mach. One reason for this may be due to the presence of durable rubber on the outsole.

Hoka Mach weighs around 6.8oz /193g for women and 8.6oz/232.5g for men.

Brooks Adrenaline weighs around 9.0oz/255.1g for women and 10.2oz/289.2g for men.

Price

The price of Hoka Mach and Brooks Adrenaline is the same. There is no price difference that exists between the two.

However, even if there was a price difference, the main deciding factor would have been your pronation.

If you are an overpronating runner, your natural choice will be Brooks Adrenaline. If you are a neutral runner then you will choose Hoka Mach.

In the sections above, we have elaborated on almost all the similarities and differences between Brooks Adrenaline and Hoka Mach.

However, we also wanted to provide you with some options. Here are some alternatives that you can use in place of these two shoes.

Similar Shoes

Running Shoes Similar To Brooks Adrenaline GTS 22

Brooks Adrenaline is a ‘stability’ running shoe which provides you with excellent cushioning. It is great for daily training and is cushy and durable.

A running shoe that is like Brooks Adrenaline is the New Balance Fresh Foam X 860v12. It will provide you with an excellent running experience.

Sale
New Balance Fresh Foam X 860v12 Running Shoes
  • Fresh Foam midsole cushioning is precision engineered to deliver an ultra-cushioned, lightweight ride
  • Engineered mesh upper with strategic embroidery for support
  • Medial post helps control pronation

Last update on 2022-11-08 / Affiliate links / Images from Amazon Product Advertising API

Running Shoes Similar To Hoka Mach 5

Hoka Mach will provide you with a responsive ride. It is a lightweight running shoe that is meant for neutral runners.

Asics Novablast is highly similar to that of Hoka Mach. It is lightweight, responsive, and an excellent daily trainer.

Asics Novablast 2 Running Shoes
730 Reviews
Asics Novablast 2 Running Shoes
  • Material: Synthetic
  • Internal Material: Synthetic
  • Heel Height: 32 mm

Last update on 2022-11-09 / Affiliate links / Images from Amazon Product Advertising API

Conclusion

Above we have compared Brooks Adrenaline Vs Hoka Mach. However, we like one of them a bit more than the other.

Almost everything in Brooks Adrenaline is similar to Hoka Mach. However, Hoka Mach has a stiffer sole and also, and it is not available in as many widths as Brooks Adrenaline.

That is why we chose Brooks Adrenaline over Hoka Mach.

Hoka Mach And Brooks Adrenaline Comparison
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.

Do Brooks Shoes Come In Half Sizes? (Let’s Investigate…)

Do Brooks Shoes Come In Half Sizes? (Let’s Investigate…)

There are a lot of models from Brooks. However, based on experience of other brands, you may not be willing to try. You need a shoe that comes in half sizes. The question is, do Brooks shoes come in half sizes?

Brooks shoes come in half sizes, however, for some of the sizes the half size is not present. Most of the time sizes 12 and above for women and 13 to 15 and above for men doesn’t have half sizes.

Do Brooks Shoes Come In Half Sizes

Brooks Shoes Model Specific Half Size Aavailability

Brooks Shoes have half sizes for many of the models. However, for some sizes, this is not present. In the below sections, we have provided which Brooks models have the half sizes.

Also, you will get which sizes of a particular model doesn’t have a half size. We have segregated the data based on men’s and womne’s versions of the shoes.

Brooks Shoes And Women Sizes

Name

Available Sizes

Comment

Brooks Glycerin 20

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have the half size

Glycerin StealthFit 20

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have the half size

Hyperion Tempo

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13

No half size for the size 13

Caldera 6

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 12

No half sizes for 11, and 12

Adrenaline GTS 22

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 13

Sizes 12, and 13 doesn't have half sizes

Ghost 14

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 13

Half sizes not available for sizes 12 and 13

Trace 2

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

A half size not available for size 12

Glycerin GTS 20

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

A half size not available for size 12

Glycerin StealthFit GTS 20

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Catamount

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13

Size 13 doesn't have a half size

Cascadia 16

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Ariel '20

6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 13

Half size not available for sizes 12, and 13

Addiction GTS 15

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

A half size not available for size 12

Addiction Walker 2

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Levitate StealthFit 5

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Launch GTS 9

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Launch 9

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

No half size for 12

Revel 5

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

No half size for 12

Ghost 14 GTX

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

A half size not available for size 12

Dyad 11

6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 12

Half sizes not available for sizes 11, and 12

Levitate StealthFit GTS 5

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

A half size not available for size 12

Levitate GTS 5

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

A half size not available for size 12

Anthem 5

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

A Half size is not available for size 12

Divide 2

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 12

Half sizes not available for sizes 11, and 12

Ricochet 3

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Levitate 5

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Addiction Walker V-Strap 2

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Hyperion Elite 3

6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 13.5, 14.5

Sizes 6.5, and 14.5 doesn't have full sizes

Cascadia 16 GTX

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 13

Sizes 12 and 13 doesn't have half sizes

Range 2

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 13

Size 12 doesn't have a half size

Transmit 3

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Signal 3

6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 12

No half sizes available for 11, and 12

Addiction 14

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size

Aurora-BL

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12

Size 12 doesn't have a half size


Brooks Shoes And Men’s Sizes

Name

Available Sizes

Comment

Brooks Glycerin 20

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Glycerin StealthFit 20

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Hyperion Tempo

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

No half sizes for 13, 14, and 15

Caldera 6

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

No half sizes for 13, 14, and 15

Adrenaline GTS 22

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Ghost 14

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, and 15

Trace 2

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, and 15

Glycerin GTS 20

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, and 15

Glycerin StealthFit GTS 20

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Catamount

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Cascadia 16

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Beast '20

8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15, 16

Half sizes not available for sizes 13, 14, 15, and 16

Addiction GTS 15

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15, 16

Half sizes not available for sizes 13, 14, 15, and 16

Addiction Walker 2

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Levitate StealthFit 5

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Launch GTS 9

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Launch 9

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

No half sizes for 13, 14, and 15

Revel 5

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

No half sizes for 13, 14, and 15

Ghost 14 GTX

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, 15, and 16

Dyad 11

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, 15, and 16

Levitate StealthFit GTS 5

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, 15, and 16

Levitate GTS 5

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, 15, and 16

Anthem 5

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, 15, and 16

Divide 2

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Half sizes not available for sizes 13, 14, 15, and 16

Ricochet 3

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Levitate 5

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Addiction Walker V-Strap 2

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Hyperion Elite 3

5, 5.5, 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 13

Sizes 12 and 13 doesn't have half sizes

Cascadia 16 GTX

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 13, 14

Sizes 12,13, and 14 doesn't have half sizes

Range 2

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14

Sizes 13, and 14 doesn't have half sizes

Transmit 3

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

Sizes 13, 14, and 15 doesn't have half sizes

Signal 3

7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, 11, 11.5, 12, 12.5, 13, 14, 15

No half sizes available for 13, 14, and 15


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.

10 Unique Running Gifts For Christmas

10 Unique Running Gifts For Christmas

With the Holiday season around the corner, we all are searching for the perfect unique gift for gifting our loved ones.

We thought to ease that up a bit for you and come up with a couple of selections that are sort of unique and some are outright funny.

This may give you an idea of what you can look for while looking for your gifts. So, let’s begin…

Unique Running Gifts

10 Unique Running Gifts For Christmas

Here is the list of 10 unique gifts for Christmas that the runner or runners in your life will love…

Hand Casting Kit For Couples

Hand Casting Kit For Couples

This is a unique and heartwarming gift for couples that you can be a unique present for them. This is perfect to symbolize their bond and to make them feel special.

This can not only be used by adults but can be used for kids as well…A great way for their parents to capture that childhood time with their kids forever.

This casting kit comes with a practice kit. This helps you to do a test run before you go all in and create a hand mold for yourself.

Also, if you don’t like the white color that this cast comes in, you can use it later to decorate it with different colors. This is also part of the kit and can be done easily once you have created the cast.

This is a non-toxic and skin-safe kit and you will not have to worry about facing any trouble with that.

This is one of the most fun things that you can do over the holidays and it will surely bring a smile to the person you are gifting it to.

Finger Weightlifting

Finger Weightlifting

This is a fun and unique gift for any runner that you can gift this Christmas. This is a finger weightlifting kit that they can use to have some fun and build the strength of their fingers.

The size of the equipment that comes in this kit makes them the most fun…

  • You will get:
  • 1 metal barbell
  • 4 rubber weight plates
  • 1 metal kettlebell
  • 1 resistance band
  • 1 finger sweatband
  • A mini exercise book

All of these are mini sizes and are just fun to even look at. This will be one of the most uncommon gifts that your running buddy or family member will ever receive.

Kodak Printomatic Digital Instant Print Camera

Kodak Printomatic Digital Instant Print Camera

Holidays are a time when we create memories with our loved ones. Also, we meet our long-lost family and friends and become part of their memories.

And what can be a better gift than to gift something that can capture those memories? This is where the Kodak Printomatic Digital Instant Print Camera comes into the picture.

This is a handy camera that is perfect to click and capture those fun moments that you will be sharing with your family and friends.

The portable size of this camera makes it unique and easy to carry around and take a picture whenever you want.

You have two options for this camera…to get the photos stored in a MicroSD and/or print it on photo paper.

If you are going for the photo paper option then it is better to go for the starter kit than to purchase the photo paper and camera separately.

AeroGarden Harvest with Gourmet Herb Seed Pod Kit

AeroGarden Harvest with Gourmet Herb Seed Pod Kit

Runners love their herbs and nutrition. What is a better way to have their own gourmet herb garden?

This may be one of the most special gifts that any runner can have. This is a portable herb kit that is self-sustainable.

It comes with a built-in hydroponic system that makes this kit sustain itself. With this kit, you can plant up to 6 plants at a time and can take advantage of freshly plucked leaves for the food.

One of the best parts of this kit is that it does not require soil. This makes it mess-free and the plants sustain on water.

Also, it is attached with a grow light and according to the manufacturer, this makes the plants grow 5 times faster.

This is because the grow light is full-spectrum and it helps the plants to maximize their photosynthesis. This results in rapid growth and you can have plants ready for harvest much faster.

Desktop Boxing

Desktop Boxing

I loved this gift. This is fun, portable, and can make you forget stress very easily. This is a mini boxing set that can be used by kids and adults alike.

This comes with two boxing gloves which you can either use on both hands or can invite a friend for a sparring match.

This may be one of the best ways to spend holidays, especially for those who get stressed around their family and friends.

This will help them to keep their stress level in check and through the days comparatively easily.

It comes with:

  • A pair of finger boxing gloves
  • A mini desktop punching bag
  • A mini book with finger boxing moves.

This makes it one of the most comprehensive boxing kits for fingers available. This will surely help that friend of yours who gets too stressed during the holidays.

Body And Earth Bath Set

Body and Earth Bath Set

Bubble bath, bath salts, scented candles, body lotion…what more can one need over the holidays?

A little bit of pampering and relaxation…this is what we all want…a break from the mundane and some time for ourselves.

This bath kit is the perfect gift for your loved ones who need to unwind and relax. The beautiful lavender fragrance will make them calm and refreshed.

This is the ultimate spa experience that you can gift to that special friend of yours and they will surely cherish it.

  • It comes with:
  • Lavender scented shower gel
  • Bubble bath
  • Bath salts
  • Body lotion
  • Scented candle

This will turn their bath experience into a true spa experience in a jiffy.

Preserved Real Roses With Colorful Mood Lights

Preserved Real Roses With Mood Lights

Want to gift something special to that special someone in your life? Then gift them these preserved roses that convey your affection in the most authentic way.

This rose will stay the same for the next 3-5 years and will not wither away. You need not water or manage this flower or stress about it. You can just enjoy it as is and with the mood and the lights that it comes with.

This is a small package that can deliver big happiness. Rather than gifting someone a bouquet of roses that will get withered in a couple of days, why not gift these preserved roses that will stay the same for years to come?

The LED lights are fitted in the cap that will help you to operate it on your will. You can switch it on at the night and switch it off when you have natural lights.

However, don’t put it under harsh light as it may damage the flowers.

EcoSmart ECO 11 Electric Tankless Water Heater

EcoSmart ECO 11 Electric Tankless Water Heater

This is an excellent gift for someone who lives in a country where it is cold during the winters and the main advantage of this water heater is that it provides you with hot water on demand.

Also, it doesn’t store the water which helps it to maintain a much smaller dimension than the regular water heaters.

Since it doesn’t store water, it is very energy efficient as it doesn’t have to keep running to keep the water hot when not in use. This means you have a much smaller electricity bill.

You can easily fix it up on the wall and use it when needed. You can set a predetermined temperature and will help you get water at that temperature when needed.

You can even fix it up on a small sink in case you cannot connect the water heater system to it. It will easily heat up the water for you as it can dispense 1.3 to 3.1 gallons of water per minute.

DO Your Whisky Infusion

DO Your Whisky Infusion Home DIY kit

Holidays are a perfect reason to celebrate. And when it comes to celebration, booze is an integral part of it.

But why go the ordinary way rather than spice up a bit? Gift this original DIY kit to someone who loves to surprise themselves and their guests.

It comes with 12 wood chips blends and botanical blends that will definitely surprise the unsuspecting ones.

Also, this is a perfect gift for a male runner who doesn’t seem to get the kind of gifting attention that they deserve…

It also has 6 whisky ice cubes made of stainless steel which you can stick in the freezer and cool your drink easily.

Also, to prepare the blends, you can use the glass whisky bottles that come with the kit. If you are not sure how to use this kit, it comes with an instruction manual that provides you with a step by step instructions.

TheraFlow Foot Massager Roller

TheraFlow Foot Massager Roller

One thing that is common in many runners is the different kinds of foot aches that they have to deal with.

There is a whole buffet of foot aches like plantar fasciitis, heel pain, arch pain, foot stress, or more commonly muscle ache.

All these together at times get overwhelming to deal with along with the running training.

This is a foot massager that can help them to deal with such pain easily. This is a Shiatsu message or a reflexology tool with space to relax both of your feet together.

It helps to improve the overall circulation of your feet and destresses them easily. You can just place your feet on the roller and roll your feet on them to take full advantage of the same.

It is made from durable wood and not plastic and has non-slip strips at the bottom of the roller to keep it from slipping.

Running Gifts Gifts For Runners
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.

Back Pain For Sedentary Lifestyle: How To Fix?

Back Pain For Sedentary Lifestyle: How To Fix?

Are you facing back pain? Do you have a sedentary lifestyle? This is the most common problem that most of us face when working at a desk job. However, it can be fixed…and here is how…

To fix back pain from a sedentary lifestyle improve strength and mobility of the back by using mobility exercises like T-Spine rotation, cat and camel, and back section stretch. Also, improve the strength of the back with bhujangasana, superman, bird dog, cobra lift, and front single leg raise.

How To Fix Back Pain From Sedentary Lifestyle

Why do you get back pain?

When you lead a sedentary lifestyle, stiff areas develop in your back. This is one of the primary causes of back pain. Also, you can experience lumbar pain which may be due to slip disc.

Back pain is very common in people who are having a sedentary lifestyle. Most people who have desk jobs are more prone to such pain.

To understand why you have such pain, let’s understand the structure of the back that supports your back…

Structure of the Lumbar region

The lumbar region is made up of 5 main disc-shaped bones. They are termed L1-L5. These disc-shaped bones are separated by gel-like disc structures which act as cushioning material and also provide flexibility to the spine.

Here is how it looks…

Lumbar Vertebrae

If you sit in the same posture for a long period of time, this is the region where you face the pain.

When you face pain in this region, most of the time it is due to a lack of strength and mobility issues.

In the following sections, we will provide you with a step-by-step routine for the mobility of this lumbar region…

Mobility routine for back pain relief

In this mobility routine, we will be looking at three separate exercises. Always do these exercises before you do any kind of back strengthening exercises.

The three mobility exercises that we will include in this routine are:

  • T-Spine Rotation
  • Cat and Camel
  • Back Section Stretch

T-Spine Rotation

T-Spine Rotation

Steps:

  • Stand on your knees with them hip-width apart as shown in the picture.
  • Keep your left foot on the ground so that your knees remain bent and your thigh is parallel to the floor.
  • Raise both of your arms to shoulder level and touch your palms as shown in the picture.
  • Now rotate your left arm back while keeping the right arm in front. Hold it for 3 counts.
  • Simultaneously turn your head towards the left arm.
  • Bring back your left arm and touch both palms.
  • Repeat this with the other hand.
  • Do this 10 times with each hand, for 3 sets.

Cat And Camel Stretch

Cat and Cow Stretch

Steps

  • Stand on your knees with your knees hip-width apart.
  • Come on all fours with your spine in the neutral position.
  • Dip your lower back and raise your spine as high as possible as shown in the picture.
  • Now hunch your upper back and drop your head in between your hands.
  • Do this 10 times for 3 sets.

Back Section Stretch

Back Section Stretch

Steps

  • Lie down with your feet spread hip-width apart.
  • Interlock your fingers and place them behind your head.
  • Now raise the upper part of your body and hold for 3 counts.
  • Lower your body and come down to starting position.
  • Do this for 10 counts, 3 sets.

Back strengthening exercises for a sedentary lifestyle

Once you have completed the above routine to improve the mobility of your back, follow the below routine to strengthen your back.

The set of exercises that we have included in this routine are:

  • Bhujangasana
  • Superman
  • Bird Dog
  • Cobra Lift
  • Front Single Leg Raise

Now let’s look into the steps of all these exercises one-by-one…

Bhujangasana

Bhujangasana

Steps

  • Lie down on the floor with your feet hip-width apart.
  • Keep your palms on the floor and beside your shoulders.
  • Using the strength of your lower back, raise the front portion of your body as high as possible.
  • Hold for 3 counts.
  • Go back to the starting position.
  • Do this for 10 counts for 3 sets.

Superman

Superman

Steps

  • Lie down on the floor with your feet hip-width apart.
  • Spread your hands in front and make fists out of your palms with your thumb sticking out.
  • With the strength of your core and back, lift both the upper and the lower parts of your body
  • Hold for 3 counts.
  • Go back to the starting position.
  • Do this for 10 counts for 3 sets.

Bird Dog

Bird Dog

Steps

  • Come on all fours.
  • Now lift the opposite hand and the leg as high as possible.
  • Hold for 3 counts.
  • Go back to the starting position.
  • Repeat with the other leg and hand.
  • Do this for 10 counts for 3 sets.

Cobra Lift

Cobra Lift

Steps

  • Lie down with your legs hip-width apart.
  • Place both of your hands on your side with palms on the floor.
  • Squeezing your scapula (the shoulder bones) and with the strength of your lower back raise the upper part of your body.
  • Hold the position for 3 counts.
  • Do this for 10 counts for 3 sets.

Front Single Leg Raise

Front Single Leg Raise

Steps

  • Lie down with your legs stretched straight at the front and on the floor.
  • Fold one leg at the knee and place that foot on the floor.
  • With the help of your back and abs muscles raise the stretched leg that was on the ground straight up.
  • Hold the position for 3 counts.
  • Return the leg to the ground.
  • Repeat this with the other leg.
  • Do this for 10 counts for 3 sets.
Once you have done these exercises for a month or two, you will be able to see a considerable improvement in your back pain.

At this point, you can introduce the below two exercises in your back strengthening routine. This will help to make your back even stronger and will improve your mobility as well.

Hyperextension

Hyperextension - steps

Hyperextension 2 - Finishing Steps

Steps

  • Sit on the floor with your legs folded backward.
  • Now extend your arms upwards and bend down on the floor.
  • Now take your left arm and hold your right knee while maintaining the back position as shown in the image.
  • The right arm will be extended towards the left side as much as possible while keeping the forearm on the floor.
  • Look towards the right side.
  • Repeat this with the other arm.
  • Hold this for 3 counts.
  • Do this for 10 counts for 3 sets.

Good Morning

This exercise will improve the strength of your hips and glutes immensely. Once you get adjusted to this, you can also use a resistance band at the hips to improve your hip strength further.

Good Morning exercise steps

Steps

  • Stand with your legs hip-width apart.
  • Interlock your fingers and place the palms behind your head.
  • Start going down by pushing your hip backward until you feel a stretch in your hamstring.
  • Hold this for 3 counts.
  • Now with an explosive movement come up with your hip tilted slightly forward.
  • Do this for 10 counts for 3 sets.

Conclusion

Having back pain is annoying. It can be so severe that it may hamper your day-to-day life as well as work.

However, a bit of precaution and the above routine can help you to have a better lifestyle. With the above routine, your back will not only be strengthened but also will have better mobility.

Better mobility means a better range of motion and maybe a lot less pain.

NOTE: We are not doctors and if you are feeling any pain in your back, consult your physician first, before starting the above routine.

Fixing Back Pain From A Sedentary Lifestyle






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.

Sourav Sarkar

Sourav Sarkar

Reviewer, Certified Fitness Instructor

Certified fitness trainer and an ex-professional bodybuilder, he has trained more than 500 fitness enthusiasts and has more than 15 years of on-the-job experience.

Can You Run A Marathon On A Keto Diet?

Can You Run A Marathon On A Keto Diet?

Can you run a marathon on a Keto diet? This is an interesting question. There are a lot of things that go in your body when you are doing a Keto diet. So, the question is can a marathon be run on such a diet?

One can run a marathon on a Keto diet provided they have practiced their marathon training with the Keto diet. In such a case their body will be in ketosis and will be able to use the released ketones for energy.

Can you run a marathon on a keto diet

Marathon and Keto Diet

The Keto diet has become very popular in the last couple of years among weight watchers. Most of them swear by it and see it as their one-stop solution for their weight problems.

When your body is in ketosis, it has a good supply of ketones. Ketones can provide enough fuel to sustain a run. However, will it be sufficient to run a marathon while on a Keto diet?

Doing keto while running for marathon

The answer to this is that it depends…

Marathon requires a humongous calories to sustain through the race. If you can get enough amount of calories from fat and protein then you will be able to run a marathon with the keto diet.

However, the main thing to succeed with this is to practice…

A Keto diet requires a complete change in your lifestyle, especially your diet.

So, initially, your body won’t be able to cope with this sudden change…and will show some side effects like

  • Bloating
  • Nausea
  • Headache, etc.

This is often termed keto flu… This is when your body is getting adapted to the Keto diet…

Also, since there is less supply of carbs, if you are a runner, your body’s natural performance will go down until your body can go into ketosis.

So, if you suddenly start a keto diet and want to run a marathon, then you will not be able to…

Your body will hit the wall too soon and your marathon will remain unfinished…

What to do if you want to run a marathon on a Keto diet?

To run a marathon on a Keto diet, train for the marathon while on a Keto diet. This way your body will be in ketosis right when you would need it.

As with anything, don’t try anything new on race day. If you want to run a marathon on a keto diet, you will have to be in ketosis when you are running the marathon.

It is best to go on the keto diet right when you are starting to train for the marathon…if you don’t want to do that, start the keto diet at least 4 weeks before the marathon.

There is something called fat adaptation that your body goes through when you are on a keto diet. For that, your body needs a minimum of 4 weeks times.

So, start your keto diet with at least that much time in hand. However, be prepared to have a performance dip right after you start the diet as your body is gradually shifting from using its glycogen store to ketones.

marathon running on keto

Also, know that any food that you have is made up of protein, carbs, and fat. No matter how hard you try to avoid carbs, it is not possible completely.

Most of the foods that you will consume will have some amount of carbs in them…take a look at the table below…

 

Food Item (Quantity) Calories Carbs Protein Fat

Chicken Breast

(100 gms)

165 0 gms 27 gms 14 gms
White rice (100 gms) 129 28 gms 2.7 gms 0.3 gms

Cheese

(100 gms)

402 3.1 gms 23 gms 33 gms
marathon run and keto

Side effects to consider

The Keto diet is not good in the long term if your activity level is low. It may give rise to cholesterol problems. However if your activity level is high, like that of a marathon runner, it may not create a problem. Also, one thing I don’t like about the keto diet is it restricts a complete food group which in itself is not good. But everybody is different…what will suit you may not suit me and vice versa… So, if you are planning to run a marathon on a Keto diet, please go ahead and give it a try. If it works for you, it is great, otherwise, you can return to your normal food habits.
Run marathon on keto diet
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.

Sourav Sarkar

Sourav Sarkar

Reviewer, Certified Fitness Instructor

Certified fitness trainer and an ex-professional bodybuilder, he has trained more than 500 fitness enthusiasts and has more than 15 years of on-the-job experience.