How to lose weight while resistance training? If you have no idea, then read on…
How to lose weight while resistance training?
To lose weight while resistance training you will have to start at a resistance that is a bit challenging for you but not too much. When that gets easy, you will have to increase the resistance. You can do this by actually increasing the value of the resistance or increasing the number of repetitions and/or sets.
To lose weight resistance training is not difficult, but you will have to understand some basic things.
First of all, to lose weight, or more importantly, to lose your fat, you will have to focus on challenging yourself. You can include cross-training if the need be.
However, you should not be overdoing it or you should not start with something that is very difficult for you to follow through.
Instead, start with something that is challenging but not too much. Also, you should not use some resistance that is too easy for you.
This will not do you any good and you will not lose any weight and after some time you will lose motivation, due to lack of progress.
But how to decide on that?
Let me give you an example:
Let’s say, you are doing standing side leg raises. First, do a set of 20 without any resistance. If that is too difficult for you, practice that until that becomes easy.
Next take a mini resistance band and wrap it around your ankles. Go with the lightest resistance there. Again, follow the above process. If this is too easy for you, then go up to the one where it is a bit challenging but not too much.
After a couple of weeks, you will be able to feel the toning and firmness of your thigh and the hip area.
How long does it take to lose weight with resistance training?
To lose weight with resistance training takes from 4-12 weeks. In 4 weeks, you will be able to feel the changes to your body, however, for a lasting change to be visible to others, it will take 12 weeks.
If you take care of your nutrition, you will start losing weight, from the first week of resistance training itself. However, for you to feel the change, it will be around 4 weeks.
Also, for others to see the changes, it will be around 12 weeks.
There is a catch here.
Although, you might be doing resistance training and will be feeling some changes. However, you may not lose weight at all.
Also, it may so happen that you gain some weight…
What?
Yeah…
There are primarily two reasons for that. First, you are eating more than you are burning. This may be one of the primary reasons that you are not losing weight.
If this is the situation, you will have to go on a calorie deficit. You can either do it by portion control or counting the calories.
Another reason that you may be gaining weight could be because of your muscle mass.
When you will be doing resistance training, you will start losing fat, however, you will also start gaining muscles. However, muscles are denser and heavier than fat and that will make you gain weight.
This is not a bad thing and you will actually look more toned if this is the case.
How does resistance training help to lose weight?
When you do resistance training, you will start losing fat and gaining muscles. Also, it will increase your body’s fat-burning capacity for the next 24 hours. Also, the more muscle you gain, the more efficient your body becomes with fat burning. This is how resistance training helps you to lose weight.
When you resistance train, your body is in a fat-burning mode for the next 24 hours. Although there are some contrasting ideas to this as well and this after-burn is also dependent on the intensity of the workout.
Due to this intense fat burning, you will start losing weight if the other parameters are the same.
Can you lose weight with just resistance training?
You can lose weight with just resistance training. When you resistance train, you will burn more calories than you did previously. Even if your calorie intake doesn’t change, your bodyweight will change, just because of the additional calorie burn.
However, this process will be slower, as it takes more time to build muscles. Plus, if you are not going into calorie deficit, then the process of burning fat will also be slower.
In a nutshell, you can lose weight with just resistance training. However, it will be slower than if you combine cardio and resistance training.
Do resistance workouts burn fat?
Resistance training burns fat as it forces the muscles to grow through something called muscle hypertrophy. However, such a thing doesn’t happen with fat which melts due to the intensity of the workout.
Although this is what generally happens, a lot has to do with your nutrition as well.
When you are going into a calorie deficit and don’t have a good amount of protein intake, then after some time when your fat store is no more, your body will start breaking down the muscles.
To stop that you have to supply your body with enough amount of protein so that your muscles don’t break down.
How does resistance training burn fat?
Resistance training burns fat as it increases the after-burn after the exercise Also, it increases the muscle’s size which increases the number of calories that we burn during rest.
With resistance training, you increase something called RMR or resting metabolic rate. RMR is the number of calories that are required by the body to function properly when it is resting.
Also, this RMR is dependent on the amount of muscles you have. The more muscle you have the higher is your RMR. So, when you increase your muscle mass with resistance training, you are increasing the RMR and thus your fat loss.
Is resistance training good for weight loss?
Yes, resistance training is good for weight loss. It will increase your muscle mass and provide you with a toned body plus, it will increase the after-burn.
Resistance training is very effective in losing weight as you it increases your RMR and also improves your metabolic rate.
However, for weight loss, your resistance training must be challenging. This will help your body to change for the better.
Also, if you want to see your body change, you will have to train each muscle group of your body. The general theme of your resistance training should be to train each muscle group at least 2-3 times a week.
Also, go for 20 repetitions for each exercise. This will make it enough challenging and you will be able to see faster results.
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.
Training for a 10K in 1 month, possible? Well, it is a difficult feat but you can achieve it if you put in a focused effort.
And by the focused effort I mean, you should start by selecting a plan and sticking with it till the end.
It will be immensely helpful if you have already run a 10K. If not, if you are a consistent runner, then also you will be able to achieve it.
However, for a completely new runner, running a 10K in 1 month is a bit challenging. I’m not telling that it is not possible, but your chances of developing an injury are much higher.
Also, from the very beginning, you will have to run a considerable distance, which your fitness level may not permit. However, if you are keen on trying and are willing to put an honest effort, then by all means go for it.
10K Training Schedule 1 Month
Below is a 10K training schedule for 1 month. We have assumed that you have been running for a while and have the fitness level to handle longish runs.
However, if you are a beginner, try this plan out for a week. If you feel it is difficult for you then follow this 10K plan. Otherwise, stick with it. We are confident that you will be able to finish your 10K with respectable timing in 1 month.
Also, follow the plan till the end and don’t switch between plans in the middle of the training. This will just prolong your training time and you may not be able to hit your target of completing a 10K run in 1 month.
This training schedule will be rigorous in the last two weeks and will test out your mental strength. Just stick with it and you will be glad that you did.
Run 10K in 1 month. This is a great training plan for any kind of races, be it a virtual race or a solo run challenge. Follow this workout plan even if not actually running a race. This is a running for beginners plan. Running your first 10K or want to improve 10K speed, follow this 10K training plan. Run three days per week and improve your running speed. Go ahead and train for a 10K.
A 10K training plan should be at least 4 to 8 weeks long. Depending on your fitness level, you may want to add a couple of more weeks into the training. However, less than 4 weeks may not provide you with sufficient training.
The duration of a 10K training plan varies widely. There are a lot of variables that come into the picture that determine the length of the training plan.
Factors that determine the length of the training plan are:
1. Age of the runner – If you are an older runner who is just starting to run and is completely out of shape, you will need more time to complete 10K than any younger runner.
Also, with age, you are more prone to injuries and your healing is not as fast. That is the reason, you will have to slowly build the distance that you want to run, in this case, a 10K.
2. Weight – Weight is a very important factor when it comes to training for a 10K. If you are a runner who is around 50 lbs heavier than your peers, you will obviously take more time to finish the 10K.
Why?
Due to this additional weight, you will not be able to run as fast and will tend to get tired easier. So, for every week’s training, you may have to spend 2 weeks to finish the same distance.
This will be mostly true in the early days of your training.
3. Fitness level – More specifically, your cardiovascular fitness level. If you have been a runner for some time, then retraining for 10K or just to train for 10K will be easier. You will be able to complete your levels faster than any other runner who is just starting out.
This is true for runners who have taken a break from running and are just coming back. You will be able to go through the weeks much easier than a brand new runner who has to build up that cardiovascular strength. You may also be able to skip a week or two.
4. Diet or Nutrition – Your diet and your nutrition play a very important role in your training and maybe one of the deciding factors for the duration of the training.
If you are on a junk food diet, you will get tired faster and may not be able to get in your long runs. These long runs are essential for completing a 10K successfully.
5. Hydration – This may sound silly, but you need to hydrate at regular intervals when you are doing your long-distance runs. This will ensure that you don’t get tired easily or pass out due to dehydration.
Hydration can be in form of water or running gels. I would prefer running gels as they will replenish the lost electrolyte from your system.
Also, throughout the day, you should drink plenty of water to keep you hydrated.
6. Sleep – Sleep helps in your restoration. However, if you don’t get proper sleep, your restoration is hampered.
This means you cannot perform up to your optimal level. This in turn will make you spend more time during training a 10K.
The above table is an average and is a great time target for any runner in that age group. However, the time that you see above is segregated based on age.
Also, there is almost a little increase in the time that is needed for runners as they move to the next age group. However, this is the time that any runner will usually take.
This is most evident when you cross the 45-49 years age bracket. Before that, it is like a seesaw and your peak performance level was at 16-19 years age bracket.
Also, as a matter of fact, these numbers are just a pointer and don’t take into account the other factors, like your training level, fitness level, weight, etc.
However, if you are starting to train, these will be a good target to aim for and you will be surprised by what you can achieve in a short span of a couple of weeks.
Whats a good 10K time for a beginner?
A good 10K time for a beginner is anything from 1:15 min to 1:30 min. Alternatively, you can just add a 30% increase in the above time and aim for that.
A good 10K time for a beginner:
Age
Men
Women
0–15
74:20
1:34
16–19
60:27
1:30
20–24
66:82
77:35
25–29
69:3
1:37
30–34
70.47
1:37
35–39
70:55
1:37
40–44
69.30
1:37
45–49
72:00
1:34
50–54
73:00
1:35
55–59
76:7
1:39
60–64
76:00
1:41
65–99
1:34
1:55
We have made some approximations while rounding up the numbers. However, you can take these numbers as a target and can aim for them.
Also, a word of caution, stick to your age group timing at first…otherwise, it may lead to injuries and frustrations at the beginning.
Once you have successfully completed your first 10K, then you can target the time that is just in the previous age group.
Our first target in the case is to complete the 10K with respectable timing. This you can achieve with the above plan and by sticking to the target time.
How many calories does a 10K run burn?
You will burn around 600 calories for running a 10K for any average runner. However, this value will change significantly with your age, weight, height, and speed.
To find out the exact number of calories that you would spend running a 10K, use the below calculator.
The number of calories that you will burn running a 10K as mentioned before, is mainly dependent on the above 4 criteria. Of these, the most significant one is your speed.
If you change your speed, you will find a significant difference in the number of calories that are burned as you MET or your effort level will change significantly.
Another significant factor is your weight. The more your weight, the more calories you will burn running the same distance and with the same effort.
Is 57 minutes good for 10k?
57 minutes is good for 10K for almost any age and gender. Actually, this is an excellent target for new and intermediate runners.
If you check the above table you will find that most of the 10K running time are a little less than 57 mins for male runners, especially in the age group of 16 to 54 years.
However, for the female runners, the running time of 10K is a little more than 57 min for all the age groups.
So if you are targeting 57 mins for running a 10K, then it is great timing. If you are a new runner, you may not achieve this on your first try. However, with constant practice, you will get there.
Is 10km a long run?
Any running distance that is greater than or equal to 3km or 1.9 miles is considered a long run. This is the reason 10km is a long run.
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 you want to run a half marathon in 3 months? You don’t know where to start? If so, here is a 3 month half marathon training plan that will provide you with just that…Without further ado let’s read on…
3 month half marathon training plan
Running a half marathon is quite an achievement and your fitness level will go through the roof. However, if you want to conquer the beast in 3 months starting from zero, then you need a game plan.
This is why we have put together a 3 month half marathon training plan which is targeted at beginners. Also, it is absolutely free and you can download the pdf format of this training plan for your reference.
This training program will help you no matter what is your fitness level and will gradually build up from there. You will be able to conquer your upcoming half marathon with confidence if you stick to the schedule.
If you want to have a little bit of a relaxed routine, then add in two additional weeks after the 10th week and 11th week and make this 3.5 month half marathon training plan. The running distance and the workout routine will be the same as their previous week.
You can train for a half marathon in 3 months even if you are a new runner. However, if you are just starting to run, then a more relaxed schedule of 4-6 months will be better.
Training for a half marathon is a very daunting task. If you are a new runner then this will seem like an unachievable dream.
However, with a little discipline and a good plan you will be able to go from zero to a half marathon in as little as 3 months.
Conquering a half marathon is more of a mind game than a physical undertaking. Don’t get me wrong, it is very physically challenging, however, your mind will give up first.
You will be more susceptible to giving up if you are a complete beginner.
So, you need to train your mind as well as your body if you want to run a half marathon in 3 months.
Do’s for running a half marathon in 3 months
You may already be doing these but it doesn’t harm to reiterate a couple of things that I feel is a must if you plan to run a half marathon in 3 months:
1. Follow a plan: This is the first requirement to start half marathon training. A plan will help you to narrow your focus and will help you to measure your progress.
Also, there are some requirements like strength training, rest, tapering, etc. These all will be included in the plan. This way you will not be tempted to skip any of these.
2. Strength Training: As mentioned in many of my previous posts, strength training is essential, if you want to run a half marathon in 3 months.
If you are running for some time, you may already have a set schedule for this. However, if you are a beginner, you may don’t want to do it.
Problem is, as a beginner, your muscles may be weak especially if you are not exercising. In that case, skipping the strength training will further enhance your weakness and will create muscle imbalances.
This, in turn, will create more injuries for you and you may not be able to recover from that completely or suffer a lot.
So, follow the schedule of your half marathon and be present for the strength training sessions.
3. Tapering: When you are training as hard as you are, your body will be tired. It would need to recover before your half marathon race.
The days your spend tapering is when your body will recover and will be as good as new on the race day.
This is essential, and if you skip it, you will be jeopardizing your race day performance.
4. Rest: Rest days are important for you to recover after a hard training session. It is not that you are losing out on training. This is actually a part of your training.
5. Practice hydration: If you are not someone who takes time to hydrate yourself, this will be difficult for them to follow. However, you will have to practice hydration during your practice.
This will have two folds benefits. First, your body will get hydrated at proper intervals, and also you will practice how to hydrate yourself at regular intervals.
Secondly, you will get used to your hydration gear. Also, you will understand if there is an obvious issue with that particular gear or you prefer something else.
Based on that, you will be able to make a proper decision regarding this gear and you will not be in for a surprise on your race day.
6. Carb is your friend: If you avoid carbs like plague, then you may not be happy with whatever I’ve to say. Carb may be one of the best friends for a long-distance runner.
And no, including carbs in your diet will not make fat (unless you go overboard). However, this will be stored in your body and will utilize during running.
But protein will also provide you energy…then why carbs?
It is easier for your body to break down carbs instead of protein while running. When you are running, the blood supply to your legs increases and that to your stomach decreases.
So, your stomach is not very equipped to break down the more hard-to-digest proteins. It needs something that is easily digestible and can be converted into energy. This is where carbs come in. They are very easy to break down even with this shortage of blood supply to your stomach.
7. Sleep: Sleep is where your recovery happens. If you have a problem with your sleep, you will be able to see a drop in your performance in the very next session.
Although 7-8 hours of sleep is required, you should aim for at least 6 hours.
But what if you cannot go to sleep easily?
Here are some of the things that you can follow…
Go to sleep at the same time during the night.
Turn off your electronic devices at least 2 hours before sleep.
Plan to read something when you go to bed.
Switch off all the lights, except for the night lamp (if need be) before going to sleep.
Maintain a comfortable room temperature.
Drink some water before going to bed.
Mistakes to avoid while preparing for a half marathon in 12 weeks
If you are planning to run a half marathon in 3 months or 12 weeks, then you should be aware of the common mistakes that runners typically make:
I. No new things on race day – This is a very vital mistake that a runner can make. On your race day, you should be able to run as comfortably as possible and without any last-minute surprises.
So, sticking to your training gear is the sanest thing to do.
Why?
Let’s say you want to try a new shoe and you choose your race day to try it on…then you observe that you have a minor discomfort at one side of the feet. You ignore it and start running anyways…
You are a couple of miles into the race, now this minor discomfort has turned into a blister and by the end of the race, it will turn into a full-blown injury. This could have easily been avoided if you have used your training shoes.
II. Arriving at the venue without sufficient time in hand – And thus you don’t have time to use porta-potty…
And in long races, runners are known to poop…Need I say more?
III. Overloading on your gels – This is also a very common mistake. If you are using gels, then just use gels…don’t go for an additional sports drink also.
This will cause your stomach upset may not immediately but mostly it will.
Also, this may make you throw up, as your stomach will be in no position to digest this many carbs.
IV. Not using an anti-chafe cream – This is a sure-shot way to end up with sores where your clothes touch your body.
They are painful and may leave ugly scars. So, use a generous amount of anti-chafe cream so that you don’t have to deal with this.
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.
This is a relatively common question ‘can you run after leg day?’. The answer is not that simple and needs to be answered based on different scenarios.
We have included some of these ‘running after leg day’ questions below and tried to answer them as clearly as possible.
Can you run after leg day?
You can run after leg day only if your body permits. If you are too sore to walk, then running may not be an option. However, if you are able to walk and can withstand the muscle soreness, you can run after a leg day.
Running after a leg day can be very strenuous and depends on your ability to recover. The leg day in itself is very intense. It trains some of the biggest muscles and important joints of your body like:
After the leg day, you may be too tired to even walk around, let alone run. However, if energy is left in you after leg day, you can go ahead and run the following day.
It is good to go for a run after leg day, provided you are doing a light run and not exerting yourself too much. This will ensure that you have good blood flow in your legs after a leg day and may aid in faster recovery.
However, if you have worked out until failure on your leg day, running around may seem impossible due to the soreness in your muscles.
If you start running despite how your feel after your leg day, you will start noticing pulls at different areas of your legs, especially in the calves and the quadriceps.
Your glutes may also be too tired to support your run and you will end up having a mediocre run.
Another problem may happen, if you try to run with sore legs, you may develop injuries. This may or may not be a direct result of the running or your leg day workout.
You may be trying to run after the leg day, but due to soreness, you run with a compromised form. This may develop into an injury if you run for longer distances.
So, it’s better to run a short distance after a leg day, and also, you should focus on your form all the time.
Can I do sprints after leg day?
You can do sprints after leg day if your glutes, calves, and quadriceps permits. However, it is advisable to wait for 48 hours for recovery before you do sprints. Also, you should be doing small quality sprints with longer slow running sequences. This will not stress out your already stressed legs after leg day and help you to do more rounds of sprints.
Sprints require a lot of stress to be exerted on your body especially on your legs in a short amount of time.
After a leg day, exerting so much force on your legs may not be feasible for many people and may leave you with pain. Especially if you are a beginner, after a leg day you will be terribly sore especially in the calf area. You may not want to get out of bed altogether, let alone sprint.
The soreness of your legs after the workout of your leg day may leave you with a bit of scare and lesser motivation.
Although your body may be able to perform the sprints, your mind may give up. So, the question is not about whether your body can run a sprint or not, but whether your mind is willing to run a sprint after the leg day.
Should I run on leg day?
You should not run on leg day because your legs will be too sore and you will be too exhausted to do something as strenuous as running. However, if you decide to run, keep the distance short so that you don’t exhaust yourself too much.
When you exercise on a leg day, you are training your legs hard for almost 45-60 mins. This is sufficient to leave your legs incredibly sore for days.
Now if this is how your legs are after a couple of days following your leg day, then on the leg day how stressed it might be.
It will have almost no strength left to carry you on your runs and if you continue, it will be purely due to your grit.
In such a situation, you will be able to perform but due to the lack of support from your body, your performance will be mediocre.
Now, here is a catch…
Let’s say you are able to perform well during your run, on leg day. In that case, rest assured, you did not put enough effort to train your legs on that day.
So, it may be a good idea, to take stock of why this happened and where you faltered during the training. We all have a fairly good idea, where we skimmed our efforts, but then again if you keep seeing this repeated pattern you can make an effort to change it.
Can you run a mile the day after leg day?
You can run a mile the day after leg day, however, you should be running slow and focusing on not making it a speedrunning session. Also, it is advisable to wait for 2 days before you run a mile.
However, if you still want to do it, follow this plan:
Warm compress and beetroot juice
Once you return from the gym after your leg day workout, soak some salt in a bucket of warm water. Dip your legs in the water for 10-15 min. This will help to reduce some soreness the following day.
Alternatively, you can take a warm bath. You may use water as hot as you can bear.
Also, if possible have some beetroot juice with a mix of chia seeds. This will help you to improve your recovery time.
Foam rolling
If you don’t want to take a bath in hot water, maybe because you are already in a tropical region, you can take help from foam rolling.
Foam rolling will help you to :
Reduce soreness
Minimize inflammation
Improves muscle recovery time
Removes stiffness and tension in your muscles
Break it down into chunks
Running a continuous mile may be possible the day after your leg day, but for a beginner, that may seem a never-ending distance.
So, it is better to break down this mile into chunks. What you can do is break the mile into 3-6 chunks and include some walking in between the chunks.
Also, if you can’t carry on and feel like the sky is falling, you can take a bit of rest before moving on to the next chunk.
Warmup is mandatory
Since you will have a lot of soreness the day after leg day, you will be tempted to skip the warm out. However, today, warm-up is more important than ever.
A proper warm-up will ensure that you have:
Proper blood flow
Reduced stiffness
Improved flexibility
Fewer chances of injury
Reduction of soreness
You can follow your routine warmup and then follow the plan as mentioned above.
How long should you run after leg day?
You should run for around 20-30 min after leg day. This will help you to recover faster and leave feeling refreshed. Anything more than that may make you feel fatigued and lethergic.
After a leg day, you may be tempted to run a marathon but hold your horses. Leg days are one of the most strenuous days among your training sessions.
If you put in too much running the following day, your body will have to deal with extreme fatigue. You may not be able to carry on with your day to day activities or at best, you will do some shoddy job at it.
But what if there is no choice for you other than to run longer following your leg day?
Such a situation may arise if you are preparing for a race.
If that is the case, you should talk to your trainer and coach and rearrange the days, so that such a clash doesn’t happen in the future.
This way you can be sure that you can do away with shorter runs after the leg days and still feel refreshed for the entire day.
Should you jog on leg day?
You can jog on leg day if you are going for leg training afterward. If you want to jog after leg day, you should not jog as your legs require at least 48 hours to recover.
If you are planning to jog on your leg day before your workout, that may be good. It will act as a warm-up exercise and you will be much more flexible when you go for leg workouts.
Also, this may also help you to minimize the soreness afterward. The movements during the workouts will also get easier.
However, if you are planning for a jogging session, you should skip it for the reasons mentioned above.
You can resume light jogging the following day after the leg day. And you can go into full-blown running or jogging after 48 hours.
What should I do after leg day?
After leg day you can do any kind of exercise that minimally involves your lower body. You can do upper body exercises, abs exercises, light jogging, etc.
Giving your legs the time to recover will help them to become stronger. Also, you will not have to deal with the soreness every time you move for some workout.
The exception to this is your running. Light running after the leg day is always encouraged to speed up your recovery.
However, whatever you choose to do on the day after your leg day, always remember to not exhaust yourself too much.
This may lead to severe fatigue that you may have to take a break to deal with. So, always listen to your body and it doesn’t give a go-ahead just relax.
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.
When Nike React came into the market, was marketed as the next thing in midsole technology. They are soft, snappy, and provide excellent cushioning.
They were first introduced as a basketball foam and due to the similar needs of the runners, they were introduced in running shoes as well…
This brings us to the obvious question…
Are Nike React Good For Running?
Nike React is good for running because it provides you with better cushioning, and better energy return than the latest generation of Nike Lunarlon foam. When you press down the Nike React Foam you can feel that it absorbs the energy and is cushy. When you release the foam it springs back fast returning to its original shape. This provides you with a great energy return. In fact, Nike react is 11 percent softer and provides you with 13 percent more energy return than the current version of Lunarlon.Also, it is lighter than Lunarlon and is more durable.
Here is a list of the most popular Nike running shoes that use Nike React:
Nike React is running shoes but that is not the only shoe where you will find Nike React. As this has excellent energy return and great cushioning, it is also present in many basketball shoes from Nike.
As a matter of fact, it was due to these capabilities this foam was first introduced in the basketball shoes from Nike in the year 2017. This helped the players to have soft and squishy cushioning and excellent energy returns for their explosive moves.
At a later date when Nike asked their runners what they wanted from their running shoes, they pointed out four different things:
Better cushioning
Better Energy Return
Lightweight
Durable
These requirements were similar to the features that the basketball players wanted in their shoes. This is why Nike introduced their React foam in the running shoes and this made these shoes a runaway hit.
If you do a little bit of digging, you will find a long list of shoes that uses the Nike React technology. However, you don’t need to bother yourself to do the research as we are summarizing this in the table below.
If you check the sports associated with the above set of shoes, you will find that Nike React technology is used in many sports and not only in running and basketball.
For a more pictorial representation, I went ahead and created a pie chart based on the above data. This will provide you with the percentages of shoes that are present in each sport.
And here is what I found…
Count Of Nike React Shoes Based On Sports
From this data, you will find that, although there are a lot of shoes that use Nike React, usage of this technology is mostly in running, including trail running and Tennis.
I find this particularly interesting as this technology was first introduced as a way to give explosive lifts and excellent cushioning to basketball players.
However, analyzing the data gives you a completely different picture. From the data that we collected from the Nike website, it seems like running shoes are most benefitted from this technology and they are actually around 33% (Road Running: 27% and Trail Running: 6%) of the whole Nike React Space.
Although we have provided a long list of shoes that uses this technology, many athletes have questions related to individual footwear that uses Nike React Technology.
We will go through each of them and will try to provide you with a concrete answer.
Are Nike Air Max 270 React good for running?
No, Nike Air Max 270 react is not a good running shoe. In fact, it is not a running shoe altogether. It is a lifestyle shoe that provides you with good cushioning and all-day comfort.
This shoe uses two completely different successful technologies from Nike, to provide you with a more comfortable and resilient experience.
Nike Air Max 270 React uses Nike Air and Nike React technologies in their soles.
Nike Air technology is basically a tough and flexible bag that contains pressurized air. This makes this type of soles good with elasticity and reduces impact. This also makes the running shoe using this technology, lightweight.
Also, how the Nike React Foam performs, is described above.
Nike Air Max 270 React is the first shoe that combined these two lightweight technologies to provide ultimate cushioning and superior comfort. They are very comfortable, even if you wear them throughout the day.
They have a good grip due to the full rubber sole and will have a secure and sure step. However, combining these two technologies have made this running shoe lightweight.
This is where you will find Nike Air Max 270 React to be particularly useful:
This model is designed based on Nike Air Max Pantheon. This makes it iconic and provides you with reliable, comfortable, and cushy outdoor/lifestyle shoes.
Are Nike React Element 55 good for running?
Nike React Element 55 is a lifestyle shoe. So, it is not good for running. The cushioning that is present in the forefoot and in the heel is not suitable to absorb the impact of running. According to Merriam-Webster, a running shoe should have enough cushioning to absorb about four times your body weight per step. Nike React Element 55 is not designed like that.
It is a very stylish casual shoe that will go perfectly well with your sporty or casual look. The look and feel of this shoe are inspired by heritage runners like Nike Internationalist.
However, its sole has Nike React to provide you with that soft yet bouncy cushioning. It has rubber pods in the midsole and the outsole to provide you with excellent traction.
One thing that some users may not like is the thin tongue that these shoes have. Especially if you are used to that thick padding of the collar and tongue combo, then you are going to miss it in this shoe.
Also, they have the laces run up a lot and almost cover the tongue. I would have preferred a bit shorter laces that stop near the joint of the foot and the leg.
Some of the users even feel that the React Foam material is more comfortable than the boost material of Adidas. That may be subjective, however, Nike React Element 55 is very comfortable for all-day wearing as well.
However, if you are keen on using these shoes for cardio, then use them for rowing. It may also work for casual cycling. However, if you are in for heavy biking, this may not be a good option.
They will provide you with a good fit as they are true-to-size. Also, they are decently lightweight and you will not feel tied with pieces of rock.
One problem that some users face with this shoe is that they rub on the Achilles area. So, if you are planning to go sockless, this shoe may not be good for that. With a sock, it is extremely comfortable and will support you throughout the day.
Are Nike React Vision good for running?
Nike React Vision is a lifestyle shoe or a casual sneaker that will provide you with an all-day well-cushioned experience. It is not a running shoe and will not provide the kind of support runners need from their shoes.
Nike React Vision represents an amalgamation of cultures. This is for people who don’t need to blend in and can be an outlier.
According to Nike, This sneaker provides you with “high fashion made for the streets”.
If you did not like the thin tongue of Nike React Element 55, then you are definitely going to like the ultra-plush tongue of Nike React Vision. This will provide you with additional cushioning and the laces will not dig into your feet.
This sneaker looks strikingly different than your day-to-day sneakers and it’s more like a jungle print all across the shoe. It will definitely help you stand out from the crowd…However, the strikingly different look of this sneaker is not for everyone.
To provide Nike React Vision with a more sporty look, it comes with a TPU heel clip and brings in some freshness to this heritage look. Also, it provides you with additional stability.
Like most of the Nike React Shoes, you can customize the hell out of these shoes. So much so, that you may get a bit confused with the overwhelming choices and may be stuck in limbo for a long time.
If you catch yourself staring at the screen for more than 10 mins, just go with the available color options that are closest to your taste. Otherwise, you may find yourself coming back over and over again and yet couldn’t pick one that quite matches your taste.
Oh! I almost forgot the feel of these shoes is more of stability than neutral. You may want to keep that in mind while browsing.
Are Nike React Infinity good for running?
Nike React Infinity is good running and golf shoes. Rather than a single shoe, Nike React Infinity represents a group of shoes that are either running shoes or golf shoes. So, some of the Nike React Infinity shoes are good for running as they use the React Foam and features of a running shoe. However, some of them are also great golf shoes as they have the React Foam and features of a golf shoe.
To help you get a clear picture, here are the running shoes that are Nike React Infinity:
Nike React Infinity Run Flyknit 2
Nike React Phantom Run Flyknit 2 (Doubtful, but the Nike website suggested this. Do a bit of research before accepting)
Here are the golf shoes that are Nike React Infinity:
Nike Air Zoom Infinity Tour
Nike React Infinity Pro
Nike Air Zoom Infinity Tour NRG
So, comparatively, there are more golf shoes than running shoes in the Nike React Infinity range at the time of writing this post. We are yet to see if Nike will include more running shoes in the Nike React Infinity range.
Are Nike Epic React good for running?
Nike Epic React is good for running as it has the required features of a running shoe. Also, it uses the innovative reactive cushioning from Nike to provide you with soft, comfortable, bouncy, and durable cushioning. In other words, Nike Epic React Flyknit 2 is good for running.
Unlike Nike React Infinity, Nike Epic React is not a whole range of shoes. Rather it has only one shoe in this category called Nike Epic React Flyknit 2. This is a bold-looking shoe and provides you with excellent cushioning during running.
Belonging to the Flyknit range, Nike Epic React has a knit upper which has holes on the top of the toe-box area. This provides you with a good amount of ventilation and will keep you comfortable while running.
It has a molded collar that looks like the pseudo collar of the Brooks Bedlam and is contoured to sit just under the ankle. This provides you with a comfortable fit.
Now that we have referenced it with Brooks Bedlam, the upper of Nike Epic React looks a lot like Brooks Bedlam with a shaded color from the heel dispersing through the midfoot in a pixelated way.
Where these two shoes are completely different is the sole unit. Nike Epic React uses react technology and is very responsive. This cushioning has been improved to provide you with a more stable and comfortable ride.
This shoe provides homage to the epic era when we had hand-held gaming devices and those clunky desktops. Probably this is where Nike Epic React Flyknit derives its name from. Each part of that name means or represents something like:
Nike – Representing the company obviously.
Epic – Tribute to the epic era of 90s.
React – The React midsole technology.
Flyknit – Represents the knit upper.
Currently, we have the second generation of this shoe in the market and it has been improved in a lot of ways than its predecessor. It is smoother, lightweight, and bold to look at. For an improved grip, it has clear rubber in the forefoot and the heels. This also improves the traction of these shoes.
Are Nike Presto React good for running?
Nike Presto React is not good for running. It is a lifestyle shoe that uses React technology to provide you with excellent cushioning. It is a good choice to be paired with your casual wear and will provide you with comfort throughout the day. However, you cannot use these shoes for running although it uses the react technology in the midsole.
When I searched the Nike website for a pair of women’s Presto, I couldn’t find one. This surprised me and this can mean two things. Either they are not available for women or currently, they are out of stock. However, the second scenario doesn’t seem to hold good as you will get the ‘sold out’ tag under out-of-stock shoes.
Anyways, they are good casual sneakers and are available in red color. Also, it looks like someone has pumped a bit of air in the shoe and has inflated it a bit.
Also, the completely synthetic upper adds to the appeal of this shoe. It has a rubber tip that will provide you with a good grip and durability. The outsole looks a bit different than the traditional sole and has a fluid design like an abstract pattern and is very cool to look at.
The upper fabric is stretchy and will adjust to your feet while using and due to the react cushioning is very comfortable.
One thing that I’m not fond of is that these shoes get dirty very easily and you will have to come up with innovative solutions so that they don’t get ruined. One such tip will be to put these shoes in a pillowcase and put them in the washer.
These shoes come in some fancy colors that I found out after some digging, but they look a bit cartoonish and will definitely remind you of the cartoon shows that you used to watch as a child.
Are Nike React Miler good for running?
Nike React Miler is good for running. It has Nike’s React technology in its midsole and provides you with a snappy yet soft cushioning. It is a running shoe as per Nike and you can run long distances in these shoes. The current version of Nike React Miler is 2 or we have Nike React Miler 2 in the market.
It has many features that will provide you with an exceptional running experience. When I compared this with another Nike React shoe, the Pegasus, the sole looked awfully similar. So, I went into my researcher mode to find out whether this also uses react with zoom. However, I couldn’t confirm that and Nike’s website clearly mentions that it uses react in its midsole.
This provides you with soft and responsive cushioning and provides you with an intuitive fit. The fit of this shoe is improved after taking inputs from the runners and along with Nike React foam, it now also uses other Nike technologies to provide you with a more comfortable experience.
It has a wider toebox and helps you with more toe splay and you will not feel crunched while wearing this shoe.
For durability, the outsole has rubber that provides you with a good grip and traction.
Conclusion
Above, we have provided you with a concrete answer to the question “Are Nike React Good For Running?” We tried to provide you with a detailed analysis of the data that we have gathered from Nike’s website.
What we found is that, although React foam was introduced as part of one type of sport, it quickly became a favorite with the runners. Not only runners, but they are also very much appreciated by golfers.
However, we also did an extensive analysis of the popular Nike React models and tried to provide you with our perspective.
We hope that you enjoyed this post and would let us know if you have suggestions.
1-mile run or smile run…You are not running too long, not dropping dead at the end of the run, and you have the stamina to smile. And it is not that you are not benefitting from it. Now isn’t that a reason to smile!
Even a mile run can make a huge difference…
How?
Well for that read on to know the benefits of running a mile a day…
35 Benefits of running a mile a day
1. Friendly for beginner
Oh! how much do you want to run but don’t know how to start?
The goal is achievable and even if you run at a low to moderate intensity, you should be able to do it.
This is also the best for those who have their favorite excuse always ready “I do not have time”.
Running at a low pace of less than 4 mph, you should be able to complete it within 15 min.
Come on, you can do this.. so no excuses next time.
It doesn’t take much time and trust me it is going to do wonders if you run for just 4-5 days a week.
2. You Can Focus Running Form
Running form plays a vital role in building up running endurance and injury-free running.
When you run for longer distances, and if you do not concentrate, your running form can go for a toss.
1 mile is a small distance run.
Here you are not running to add on the mileage.
You can focus on the quality of the run.
Try to run the 1 mile with the aim to improve on your form, overcome the shortcomings.
3.Minimize the chances of Running Injury
Frequently running long distances, over a period of time makes you more prone to running overuse injury.
The prime cause of these injuries is too much stress and inadequate recovery.
A 1-mile run will relatively put less stress on your feet than a 5k or 10k run.
And if you are just running a mile, you get enough time to recover.
4. Weight loss
Running is the simplest, easiest, and inexpensive way to burn calories.
In fact, 50% of the people chose running for weight loss.
When you run your heart rate goes up, burns more calories which act as fuel.
When you are running at a moderate pace, you are working in the aerobic zone.
In the aerobic zone, the fat is burnt to supply energy for running.
So if weight-loss is your goal, next time chose low-medium intensity running. In fact, research shows that if you workout for 45 mins every day, it will give your metabolism a boost for more than 14 hours.
When you do any physical exercise, the endorphin is released in the brain.
Endorphin is a natural drug that makes you happy, energetic, and relieves stress.
It is also referred to as “Runner’s high”.
6. Improves Heart Health
Your heart is the most important muscle of your body.
The faster you run, the heart rate climbs up, and the faster it works.
This makes the walls of the heart stronger. In a study, it was found that running even 5 to 10 mins a day and at a slow speed of <6miles/hour reduces death risk from all causes of cardiovascular diseases remarkably.
Secondly, running reduces the LDL (bad cholesterol) and increases the HDL (good cholesterol) level.
Better heart health can minimize the chance of heart disease, type 2 diabetes, and blood pressure.
7. Improves the Lung Capacity
The lungs’ capacity can be defined as the maximum amount of oxygen your body can use.
When you are running, your muscles demand more oxygen.
Now with a proper breathing technique, you should be able to inhale more oxygen.
This improves the lung’s capacity overtime as a study shows.
8. Tones Muscles
When you are running, the hips, glutes, hamstring, quadriceps, and calves are in action.
Running on a regular basis is a great workout for these muscles.
But, definitely with consistency, your stamina will boost. A study finds that with regular training there will be a significant difference in your endurance.
13. Excellent Abs workout
Who doesn’t want the perfect sculpted Abs?
Now, isn’t it a piece of good news that when you run, you are working on your abs too??
The right form of running requires you to stand tall and pull in your belly button.
This way you keep your core engaged.
This imparts more stamina to run as well as a great workout for your abs.
Doesn’t that give you all the more motivation to run?
14. Light on the pocket
As compared to other sports, running is relatively light on the pocket.
Let’s say you want to lose weight.
There are options for hitting the gym to get the equipment.
And if you compare running with the cost of going to the gym, it is definitely a cheaper option.
Or just in case you plan to start with a new sport.
Be it any sport, it will cost you more than running.
All you need for running a mile is a pair of running shoes and a set of cheap and durable resistance bands for strength training.
15. Boosts confidence
When you run, there is an amazing feel-good factor post-run.
If your goal is a 1-mile run, you can easily accomplish it.
There is a complete change in your attitude.
You are happy, positive, and brimming up with confidence.
Why?
According to research, any type of exercise like running creates new brain cells and calmer areas in the brain. This leads to a confidence boost.
16. Improves Life Expectancy
A recent study shows that running reduces premature death risk by almost 40%.
Now, it is hard to predict life and death.
However, you can try your best to increase your life expectancy.
Some study also says that an hour of running adds 7 hours to your life.
Running makes your heart strong and protects you from
Heart diseases
Diabetes
Blood pressure
Lower the risk of cancer
All the more reasons to enjoy running.
17. Maintains Blood Pressure
According to American Heart Association (ADA), if you get moderate exercises like running a mile or equivalent exercise minutes of up to 150 mins per week, your blood pressure will be maintained at all ages.
It doesn’t matter whether you run longer than a mile or shorter. If you can get the mins in, you will be in good shape.
If you get bored with running, you can also go for brisk walking, hiking, stair climbing, or rowing.
18. Controls Diabetes
If you are diabetic or is prediabetic, running can be a great form of exercise for you according to American Diabetes Association (ADA) as it increases your insulin sensitivity.
This is great as your body will function properly and get your blood sugar level to a normal as running a mile takes a lot of energy.
You can switch it up with brisk walking, or something similar. However, your energy expenditure should be similar, a study says. If you can do that, your diabetes will remain in control.
19. Improves Productivity
Moderate exercises like running a mile help in the proper functioning of the hippocampus region of the brain as per a study.
Aerobic exercises such as running have shown to change the size of the area of the brain and this area is related to memory and learning.
This way you will bring your best to your work and will show improved productivity.
20. Improved Immunity
Researchers have found that people who run for 15-20 min (equivalent to a mile) or exercise for a similar duration of time, three to five times a week are less susceptible to cold or other common ailments.
The study was conducted on a group of healthy volunteers. They were asked to keep a record of their coughs and sniffles over a period of 3 months.
Also, they were asked to record the physical activities that they were doing on a weekly basis. It was found that, if they engaged in exercises like running, their susceptibility to such diseases reduced by almost 50%.
21. Improves ability to deal with stress
A study published in Neurobiology of Learning and Memory found that running can help you to deal with chronic stress and mitigate its negative effects on the hippocampus.
You will be able to experience the positive effects of running on your stress if you run 20 min or around 1 mile in a day.
22. Helps You To Retain Your Learning Abilities
Your memory formation and recall abilities strengthen when your synapses or connections between neurons are strengthened over time. This process is called long-term potentiation or LTP. If you deal with chronic stress over a period of time, these connections weaken. This will gradually impact your memory and learning abilities.
A study found that, if you run or exercise regularly for around 20 mins, these LTP connections are retained. So, you will not have to deal with the loss of learning abilities gradually.
23. Make You Creative
Can running a mile make you creative? It certainly can as a study shows. If you run regularly, there will be a significant creative boost according to the study.
They tested this on 63 individuals who run or perform any other aerobic exercises. The test was measured by the three measures of the Torrance Test and shows significant improvement of creativity level after you have exercised.
24. Improved decision-making capabilities
In an interview with RedBull, neuroscientist Ben Martynoga revealed that “There’s very clear evidence that running boosts your executive function – your ability to direct your attention to what you want to do, and to shut out distractions, and solve problems.”
If you need to make some hard decisions and are toiling with it, just go for a mile run, come back and tackle it.
25. Improved Adaptability To Difficult Situations
Running pushing you to get out of your comfort zone. When you run, your heart pounds, you are out of breath and feel like you might be dying. But then your body adapts, your mind adapts.
Running helps you to develop the mental toughness required to cope with difficult situations.
Also, if you stick to your running a mile plan for around 90 days, you will have to deal with almost all the regular life problems that are there, like waking up your kids on time, making breakfast for them. And you will do that while committing to your running plan. This way also, your overall adaptibility improves.
26. You Will Eat Better
Exercises and running attenuate unhealthy-eating habits in individuals as a study found. Also, it was also found that running will help you to tackle stress-induced eating disorders and will also reduce your chocolate and sugar consumption.
This way, you will naturally be more inclined towards, eating healthier. I’ve observed it in myself. When I take a break from running or exercise for that matter, my unhealthy food consumption increases. However, when I’m exercising regularly, I don’t feel the urge to consume them even if I see them in front of me.
27. Fight Daily Fatigue
If you engage in a low-intensity aerobic exercise like 1 mile running, you will be able to increase your energy levels by 20 percent and will decrease your fatigue level by 65 percent, a study says.
For this study, 36 individuals were selected who regularly complained about fatigue and did not run or exercise regularly.
They were divided into 3 groups…the first group did moderate-intensity aerobic exercise for 20 mins, three times a week for six weeks, the second group engaged in a low-intensity aerobic exercise like running for the same period of time, and the third group maintained a sedentary lifestyle.
The first group and the second group showed an overall energy level improvement of 20 percent. However, the first group showed a fatigue level improvement by 49 percent whereas the second group showed an improvement in fatigue level by a whopping 65 percent.
28. Improves Male Fertility
In a recent study, it was found that running improves sperm count and improves the overall reproductive health of male runners which makes you a more attractive partner.
Running also improves your free testosterone levels which guarantees more time between the sheets.
29. Develop Healthy Attitude In Kids
Running can be a very effective tool to boost a kid’s self-esteem. In fact, there is a study on this that shows that running significantly increases self-esteem in children and young adults.
You can keep cholesterol in check if you run or other forms of exercise for 20 min every day as mentioned in WebMD. This will help you to increase your HDL or high-density cholesterol levels and decrease the low-density cholesterol levels.
If you have a completely sedentary lifestyle and have bad workout habits, then it will be the most beneficial to include a mile run in your routine.
You may be able to cut LDL by 15% and increase HDL by 20%.
31. Keeps Bad-Habits In Check
If you run for a couple of weeks, you will find that your cravings for addictive things like recreational drugs, smoking, or excessive drinking have gone down. You will be more inclined to eat healthy after running.
32. Protects And Boosts Cognitive Functions
When you run, it induces a lot of change to the structure of the brain increasing the gray matter as evidence suggests.
This will help you to retain and even boost your cognitive functions.
33. Reduces Depression
Running can be a very good tool for fighting chronic depression and anxiety. Another study found that running can be as good as an antidepressant.
Not only chronic depression, but running can also help you to beat short-term depressing feelings like Monday blues as another evidence suggests.
It may also help with brain cancer as one study found.
35. You Will Become Inspiration For Other Couch Potatoes
You will inspire others to start running if you start sharing your daily routines and milestones. Since we as human beings are inherently competitive, you will be amazed to see that your friends have started to get out of their comfort zone.
However, they will have only one goal, to beat your starts. This will in turn keep you also motivated to stick to your routine and keep pushing your limits.
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.
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