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

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

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

1000 calories workout on treadmill

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

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

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

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

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

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

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

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

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

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

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

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

Since each person has a different body weight and metabolic capacity so there will be differences in calorie burn.

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

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

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

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

So thinking twice before trying it.

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

So drop the plan??

NO!!

Here is what you can do..

Split it up!!

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

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

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

References

How to run twice a day?

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

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

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

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

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

But anything done to the extremes is a potential threat.

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

Fatigue and Muscle Injury

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

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

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

This would impact your future running ability.

Insufficient Recovery

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

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

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

Insufficient recovery may lead to muscle pain and spasm.

Development of Callus

The treadmill surface is uniform.

So each step is the same as the other.

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

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

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

So the calculation goes like this…

3500 cal makes 1 lb of fat.

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

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

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

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

Whoa!!!

But this is more of a mathematical calculation.

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

Genes

The genes are really not in your hands.

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

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

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

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

Age

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

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

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

Current Weight

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

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

Sex

Men lose weight at a faster rate than women.

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

Men usually have more muscle mass than fat.

The fat mostly builds around the midsection of the body.

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

So it is a win-win situation.

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

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

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

This is how your body is designed.

Eating habits

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

Here are some tips which you can try

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

Medical conditions

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

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

Related Articles

Is Running 4 miles a Day Healthy?

Skinny But Slow Runner? How to become faster?

The 7 Best Running Interval Workouts For Speed and Endurance

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

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

It puts a lot of strain on your body.

So it is better to try once in a while.

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

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

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

Thinking of hitting 1000 cal on the treadmill.

Awesome!!

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

This requires good muscle strength and endurance.

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

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

You may suffer from extreme fatigue.

There are also the chances of muscle spasm or injury.

However, there is no harm in trying out.

But always listen to your body.

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

And if you accomplish, there is nothing like it.

Go ahead and reward yourself.

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

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

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

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

You could be overestimating or underestimating your potential.

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

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

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

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

You have more support to latch on.

And you can control the pace of running.

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

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

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

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

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

Absence of shock absorbers in treadmill

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

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

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

Poor running form

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

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

Body Weight

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

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

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

Age

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

In fact, I feel the difference in myself.

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

So somewhere it does affects over time.

Worn-out shoes

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

Don’t compromise on your shoes.

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

References

http://ourthreepeas.com/500-calorie-burning-treadmill-workout/

https://www.livestrong.com/article/513183-how-to-burn-800-calories-a-day-on-a-treadmill/

https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health

https://5krunning.com/how-to-burn-1000-calories-on-a-treadmill/

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The heavier you are the slower your…Agree? I strongly disagree…I’ve seen thin runners who struggle with speed? If being overweight makes you slow…then why these not fast? Let’s find out…

Why I’m Skinny But Slow Runner?

You are skinny but a slow runner because you are not running efficiently. By losing 10 lbs you can improve your running by 20 sec per mile. But you are already skinny, so that is not the deciding factor in your case. You can be skinny but may underperform with a heavier runner.

This is because, the key to becoming an efficient runner is training. The regularly you train, the better is your running efficiency. The running efficiency also impacts your VO2 max.

Related:

Why Am I So Slow At Running And How To Improve It?

Are tight hip flexors making you a slow runner?

Is it in my genes?

You may not like the answer, but it is true. Also, your genes are responsible for your fitness.

This is one of the main reasons why the East African athletes dominate the major races in the world. Studies show that the genes ACTN3 and ACE are primarily associated with your athletic performances. These genes influence the fibers that make up the muscle and are also related to strength and endurance.

Another example of the gene influence is on your lactate threshold. During exercise or running a by-product called lactate is generated. If there is an accumulation of lactate in the body, this will cause the tiring of muscle and fatigue.

The variation of MCT1 gene is responsible for difficulties in mobilizing the lactate throughout the body. Hence it may cause the onset of early fatigue.

Another way your gene affects your performance is how it builds up your collagen protein. A pair of genes COL1A1 and COL5A helps in building up this protein. They are responsible for strengthening the tendons and ligaments which are essential for any runners. 

So, your genes may not directly make you a better runner, but they inherently influence your performance.

What can be the other reasons that I’m so slow at running?

Your body weight is not the sole responsible party for your slowness. And especially for a skinny person like you, they are surely something different.

Here are some of the factors which may be responsible for your slowness:

Practice & Training

Practice and training are the main keys to your performance.

If you have just started to run then you cannot think of speed.

You need to build your base first before you can even think about speed.

Be patient and keep training.

It may take sometime before you may attain the level of speed you are expecting of yourself.

Related: Zero To Half-Marathon Training Plan For Beginners On Couch

Muscle strength

Another reason for your slowness may your lack of muscle strength.

So, you may need to improve on that as well.

Strength training will not only help you build up muscle strength but will also improve your endurance.

Also, you should strengthen your lower body muscles so that you can continue your running.

This will make you overall faster so that you can further build your stamina.

Related:

• Is Resistance Training Required With Running?
• 17 Insanely Actionable Tips to Improve Your Running Endurance Today
• Top 23 Tips To Run Faster And Longer

Diet

If you have started to run, then you should alter your diet accordingly. You have to eat a balanced diet. Protein and carbs are a must and you should also have sufficient fruits and vegetables.

And if you are thinking about skipping carbs, don’t even think about it…

Carbs are the fuel for running and are the only ones which will keep you going…

But instead of simple carbs like refined sugar, choose complex carbohydrates.

The next thing that you need to focus on is protein – your muscles need proteins for strength. So, include lean meat and fish in your diet.

If you are vegetarian then you can eat different combinations of pulses.

Another vital mineral that will have a direct effect on your speed is Iron.

Lack of iron may also slow you down. An easy fix is to include beetroot and spinach in your diet.

These vegetables and greens will also help in recovery.

And last but not least, keep yourself well hydrated.

It’s just not only at the time of the run you should drink water all through the day to prevent dehydration.

Related:

How To Increase Running Stamina By Food?

Running Technique

Your running form and posture may also be the reason behind your slow speed.

If you are bending your head and looking down you may end up having slower speed.

Keep your chin parallel to the ground and look at a 45-degree angle.

Keep your shoulder relaxed and tighten up the core.

Your hand should be bent at 90 deg at the elbow and must be next to your waist. 

Making these little tweaks can help to improve your speed.

Pains and aches

Listen to your body.

If there is any persistent pain in your knees, ankle forefoot or anywhere else, get it checked.

These pain may be the problem areas that are reducing your speed.

Sometimes the smaller pain may become a big problem.

Related:

How to avoid running overuse injuries?

Wrong Running shoes

This is not directly related to you being skinny but in general, if you are running in the wrong kind of shoes or in worn-out shoes, you may end up being slow due to persistent aches and pains.

As a runner you can have any of the below three pronations:

• Overpronation
• Underpronation
• Neutral

For each type of pronation, you will have a different type of running shoe.

You fail to choose the correct one and you will end up not only slow but an injured runner.

Related:

• Best running shoes for overpronation
• Best Neutral Running Shoes
• Best running shoes for underpronation

Can I ever become a fast runner?

Well, you can…

In fact, anyone can become a fast or at least a faster runner, if they put in the effort.

Keep in mind the above points and put in the training.

Also, just focus on the current week, don’t think too much about the distant future.

For me, if I overthink this, I tend to stop in tracks.

It better works for me if I just focus on the current run.

Try it out…

It may help you to stick with your running plan better.

And this is most important…

You follow a plan…

This will give you a base to which you can measure your performance.

If you don’t have one handy try out the below one.

This is a basic plan which any beginner can follow and will help you to run a half marathon with decent speed in 24 weeks.

Related: Zero To Half-Marathon Training Plan For Beginners On Couch

How can I become a fast runner?

Well, for starters, focus on consistency…

This is the only thing that will make a real difference…

Without consistency, the rest of your efforts will not bring you any results.

Check your cadence

You can calculate your cadence by counting the number of steps in a minute.

For an elite runner, the cadence is 180 steps per min.

But it’s really OK if you have a cadence of 100spm or 120spm.

You can gradually work on it and increase it and try to achieve 130 to 140 spm (strides per minute).

Resistance training

Resistance training comes with a bundle of benefits.

• Improve stamina (Related: How To Improve Running Stamina In Under 2 Weeks?)
• Better weight management (Related: Running For Weightloss Plan)
• Bone strength
• Imparts Flexibility
• Muscles strength

To improve your speed, you need better stamina and muscle strength.

Resistance training can help you with that.

Although it may seem complicated at first, but with time it gets easier.

Also, you can go to some fancy gym with lots of equipment or you can do it at home with your own bodyweight.

Include a 20 min resistance training 2-3 times a week and you will see the difference.

Working on the core

Your core is an integral part of running.

A strong core not only gives a sculpted look to your body, but it is required for better performance.

When you are running the core keeps the torso upright and makes the pelvis, hips and lower back to work more smoothly.

It stabilizes and strengthens the lower back muscle, giving you the right posture.

So next time when you are running, or even otherwise, try to pull your belly button towards your spines.

Here are some exercise for your core

• Jackknives
• Planks and side planks
• Russian twist
• Mountain climbers
• Leg raise
• Crunches

Slow runner despite being skinny? This is very frustrating and you seem to not able to pick up pace no matter what. Here is how you can become a fast runner even if you are very slow at running now.

Stretching

For running faster, you need your muscles to be flexible so that they can work faster.

Proper stretching can quickly get you there.

If you are running early morning, there will be a lot of stiffness in your joints accumulated due to an entire night’s inactivity.

To make them fully functional, stretching is a must before running.

For better speed you need your hip flexors, quadriceps and hamstrings to be more flexible.

The relaxed muscles make you swift.

Some most effective stretches for runners are:

• Quadriceps stretch
• Hamstring stretch
• Calf stretch
• IT Band Stretch
• Piriformis
• Downward facing dogs
• Psosas stretch
• Glutes muscle stretch
• Groin stretch
• Spine stretch

You can get more detailed steps here: Strengthening Exercises For Runners: Hip Flexors and Others

Running Form

When you are running for the first time, focus on your form and you will be able to pick up speed faster.

Here is how you can improve your Running Form

• Your chin should be parallel to the ground.
• Look at a distance 50-100 meters ahead and not in your shoes.
• Your shoulders should be relaxed.
• Do not have a tight fist, you will be wasting your energy.
• Your hands should be at your waist.
• Swing your arms in rhythm to your foot.. opposite hand and opposite foot.
• Tighten up your core.
• You must stall tall and never crunch it.
• Slightly incline your body from the hip flexors
• Never lift your knee too high
• Keep shorter stride
• Your midfoot should land under your knee.

Breathing

You must have felt sometime while running you run out of breath.

While you are running, you need more and more oxygen to reach your muscles.

So, you must pay attention to your breathing.

You must practice deep breathing and avoid shallow breathing as much as possible.

The shallow breathing is where you are using just your chest.

While you inhale you must use both your nose and mouth and you must feel abdominal swelling.

Related: 8 Essential Breathing Tips for New Runners

Run a sprint

Sprint running helps in improving the form and running efficiency.

Sprinting is not just running from point A to B.

It requires much more effort, muscle activation, and coordination.

So if you master the skill of sprint, you would have built the essence to run fast.

Related: Can A Sprinter Become A Long-Distance Runner?

Running with a faster runner

Have you ever heard of healthy competition?

NO?

Let me tell you a story:

During the early 1900, Charles M. Schwab, the steel magnate, wanted to increase his steel production.

However, whatever he did, never seemed to bring any result.

So, he did something like this:

One day, at the end of the night shift he asked one of his managers – How many heats did your shift make today?

‘Six’.

Without any words, he wrote a big number 6 on the floor and walked away.

The next morning, Schwab walked through the mill again and found that his number 6 was replaced by a number 7. 

When the morning shift reported that day, they thought the night shift is showing off being better than them.

Now they wanted to show the night shift how it is done…

Result?

A big fat number ’10’ by the end of the morning shift…

This continued…and soon afterward it became the largest steel-producing mill in the entire plant…

This is what a little bit of healthy competition can do…

Now back to you…

You will also be challenged to perform better if you are running with a faster runner…

This is how human nature is – take advantage of it.

Running to music

If you love music then it is the best way to improve your running.

All you need is an upbeat playlist.

You try to match your stride with the beats.

This way you will not realize how fast you are moving while enjoying your music.

Uphill training

Training under the worst scenarios prepares you for the best.

I totally agree that running becomes more difficult at higher altitudes.

Uphill training is more challenging due to

• Increased dehydration
• Reduced oxygen
• Drop-in VO2 max
• Lower temperature
• Altitude sickness

Once you have mastered the skill to run on the plain, try out running uphill.

Though there are challenges it will boost your confidence for future races.

Treadmill for Newbies

I personally feel a treadmill is a safe and relatively easy way to workout.

This is particularly more helpful if you have just started running.

Running outside may be difficult at first.

The harder the surface gets it becomes more difficult to run on them.

So, that way the treadmill has the belt which provides a softer surface and it is not very hard on the feet.

Another reason is that there are lesser chances of leg turn over or twist which may happen on an uneven surface.

You can run at your own desired pace and inclination.

The latest treadmill comes with so many advanced features and in-built programs.

Another reason why I suggest the treadmill for the new runners is the climate.

If it’s too hot or raining you may drop the idea of running outside, but you can still run on the treadmill.

This will help you be regular for your training.

Related: 

• Is Running On A Treadmill Easier? How to make it effective?
• How to lose weight fast using a treadmill?
• How To Make Running On A Treadmill Fun?

Related Questions

What else can I do to improve my speed?

Hydration

Make sure if you are running you are well-hydrated.

Dehydration may lead to fatigue and make you slow down.

You should take fluid intake throughout the day.

If you are running in the morning you must drink a tall glass of water before running.

Also, do not forget to carry your water bottle.

Post-run sip on coconut water.

This will quench your thirst and also provides nutrients for recovery.

Black Coffee

I am not kidding!!

Really, Black Coffee does add to your running performance.

Caffeine reduces the perception of effort.

Hence you will be feeling lesser effort than what you will be putting into your run.

This way you will be running faster without actually feeling the pain of it.

For example, you will be completing a mile in 6 minutes and feel as if you would have completed it in 7 minutes.

It also makes your mind more alert and improves endurance.

Sleep

Sleep is essential not only for runners but for everyone.

Runners particularly should sleep for 8-9 hours.

In fact, you should set up the bedtime alarm to be in bed if you are running early in the morning.

Sleep helps in the post-run recovery.

The real problem is it actually increases the perception of effort and makes the running more challenging.

You are not able to concentrate properly and draggy on the field.

Rest day

The best practice is to run for 5-6 days a week and giving 1-2 rest days to yourself.

Rest days are very important for recovery.

Your muscles and soft tissues work really hard when you run.

So giving rest day in between you can give a chance for these muscles to relax.

Once in a while, you can take a break from the regular running and go for a relaxed run.

Or maybe try out some cross-training like swimming or cycling.

Running Shoes

Invest in a good pair of running shoes. 

Your shoes are the most important running gear and you must be very careful while selecting them.

Mostly for long-distance running, opt for a Light Weight Running Shoes which will not tire you out.

The weight of the shoes will not affect if you are running a small distance.

But when you go for a long-distance running you may start feeling the weight of your shoes and slow down.

Ensure that your shoes have a proper cushion without which it becomes very difficult to run on the harder surfaces.

Replace your shoes once you see the signs of worn-out or the cushioning is gone.

Related:

• Best Running Shoes For Heavy Runners
• Best Long Distance Running Shoes for Heavy Runners

References

https://ghr.nlm.nih.gov/primer/traits/athleticperformance

https://www.toolboxgenomics.com/blog/born-to-run-how-your-genetics-can-impact-running-performance/

Recent Posts

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During my initial days of weight loss, I just knew this – if I have to lose weight I need to sweat. The more I run the better it is. So the quantity was always the goal. Then one fateful day – I remember a snap pain in my knee which forced me to stop the treadmill. The pain was so sharp that I could not stand. And that was my first tryst with running overuse injury.
In this post, I have provided all the details I could to avoid and deal with overuse injuries. I don’t want you to go through the same pain that I have endured.

How to avoid running overuse injuries?

Some form of running injuries is inevitable when you are running for some time.

However, with a little precaution, you can play safe and avoid it as much as possible.

Gradually increasing your training

As a new runner, you are always in a hurry to chase your dream.

I completely get it. I was guilty of that.

But is this really correct?

Are you not pushing yourself hard?

On the contrary, design a practical and balanced training plan.

It is more so if you want to run big races like half-marathon, marathon, etc.

Related: Zero To Half-Marathon Training Plan For Beginners On Couch

If you have just started to run it is not possible that you can run 20min a day for 5 days a week.

If you try, you will be exerting too much pressure on your knees.

You need to build up the stamina and strengthen your muscles first.

You may follow the above plan, or create a plan of your own using something like below.

A sample running plan for a beginner would be:

Week 1

This week you will be working out for 3 days

Day 1  –  Walking for 15 min at a moderate pace

Day 2  –  Rest day

Day 3 – 2 min alternate jogging and walking for 15-20 min

Day 4 –  Rest day

Day 5 – Strength training for 30 min

Week 2  –  Same as week 1

By now your body will start responding to workout and the initial stiffness would have come down.

Now it is the time to accelerate but not in full throttle but gradually:

Week 3

Here you may increase your workout days to 4 or 5 but you will not only be running.

Day 1 – 2 min of alternate walking and running/jogging for 20 min

Day 2  –  Strength training for 30 min

Day 3 – 4 to 5 min alternate walking and running/jogging for 20 min

Day 4 –  Cross-training exercises like cycling or swimming

Day 5 – 20-30 min brisk walking.

Week 4 onwards you can gradually increase your running.

I am sure some of you would feel this is a very slow progression.

Trust me, if you are too fast initially, you will end up with injuries.

For any training, you should not increase your workout by more than 8-10 % in consecutive weeks.

Count on the technique

By running technique, I mean your running form and posture.

You may be committing these mistakes unknowingly.

Running with the wrong posture can lead to stiffness and strain in muscles.

This may lead to an overuse injury.

A classic example of this is the Runner’s knee.

Recovery

When you run, your muscles are working really hard to support you.

If you are using these muscles without giving rest, there are chances of these muscles to be worn out.

The stress may settle and it can become a persistent problem in the long run.

You must limit your training plan to the utmost 5 days a week.

It is a good idea to apply an ice pack or heat packs to your sore muscles.

They really help in faster recovery.

Good pain vs bad pain

No pain no gain is the mantra that most of the fitness enthusiasts follow.

Are all kinds of pain good for you?

While you are running or working out, you would have felt the pain in the muscles.

This pain may subside after your workout and recovery.

So, the next day you are all set to take up the challenge again.

This is what we call a good pain.

But let’s say you felt like something popped and then there is a sharp pain, or you felt a sharp pain somehow, then that may not be the right sign.

Consult your physician immediately.

Warm-up

It is a must for your workout regime, whether you are running or doing any other kind of workout.

It is really OK to spend 10-15 min on warmup rather than giving up on your workout.

A good warm-up may reduce the stiffness of the muscles and make your bones and joints more flexible.

A stiff muscle is more susceptible to injury.

You can opt for brisk walking or jogging before the run.

Alternately jumping jacks, squats or lunges are also good options.

What is running overuse injuries?

Running overuse injuries is an overuse injury that develops because of overusing any of the muscles.

Running is a complex exercise.

Though it may appear a simple run, it involves almost all of the lower parts of your body.

And that includes your hip flexors, thighs, knees, calves, ankles, and feet.

Sometimes, any of these may get overstressed and cause pain and discomfort.

The next question that pops up in your mind is why me?

One size fits all is not always the case in running.

Not everyone has the same body structure and muscle strengths.

You may feel the stress in some parts whereas your co-runner would feel stress somewhere else.

It completely depends on how your body is responding.

As I said, I had severe knee pain.

This was the runner’s knee condition because of the improper alignment of my knee cap and thigh bone.

You may face any other problem like ankle pain or pain around the tibia. 

Here are some common reasons that may lead to running injuries due to overuse:

Inadequate recovery – Longer exertion hours with insufficient rest is one of the most common causes of running-related injuries. Repetitive usage of the same muscles makes them sore and causes aches. To prevent this try having proper recovery time and you can try different types of exercises to balance the stress.

Improper shoes or types of equipment –  Your shoes are the most essential part of your running gear. They carry you long and you must be very careful while you pick your running shoes. The wrong kind of shoes will almost always lead you to injury.

Related: Recommended Gears: My performance-tested picks

Technique error  –  This is mostly seen in the new runners. As a new runner, your prime focus is mileage and pace. You may overlook the form and posture. If your posture is not correct you are quite susceptible to injury.

Pre-existing medical condition – Unfortunately, this is not in your hands. Sometimes the problem arises due to existing medical conditions like diabetes, foot overpronation, previous injury. There is nothing much you can do about it. All you need to do is to be more careful and take necessary precautions.

What can you proactively do to prevent running injury?

Here are a couple of things that you can do to prevent overuse running injuries:

Post-run Stretches

We have spoken about the warm-up part of the workout.

equally important are the post-run stretches.

They help in eliminating any kind of stress that settles in your muscles, joints or softer tissues.

When you run, your entire lower body is in action to support you.

Some of the most helpful stretches are:

• Hip-flexor stretch
• Thigh stretch
• Hamstring stretch
• Iliotibial band stretch
• Calves stretch
• Lower back stretch
• Buttock stretch

Running Shoes

This is one of the most essential parts of running.

You really cannot run without a good pair that supports your foot type?

It is equally tricky to get the right pair for yourself.

Pick-up the pair depending on your pronation.

Also, buy a well-cushioned shoe for running on a harder surface.

You must change your shoes after running for 500 miles or when the wear and tear signs start to appear.

Related: 

Best Running Shoes For Overpronation

Best Neutral Running Shoes

Best Running Shoes For Underpronation (Supination)

Gait Analysis

Gait analysis is very important for the new runners.

It helps to determine how your foot rolls when it lands on the ground.

Also, this helps in determining the right pair of shoes.

Other than this it also shows other common running mistakes that you  would be making like

• Slow cadence
• Heel strike
• Longer stride
• Incorrect posture
• Lack of core strength

You can definitely eliminate a lot of problems by working on your mistakes.

Related: What Is Running Gait? How Can You Improve It?

Diet

Diet is not only required for your fitness but the right amount of protein and calcium is required for bones and muscles.

Your balanced diet must include carbohydrate, protein and saturated fat in the ration 4:3:3.

Vitamin D and calcium are very essential for your bones.

If you are suffering from a stress fracture (another running overuse injury) it is recommended to include Vit D and calcium.

Milk and other dairy products are prime sources of calcium – however if you are lactose intolerant, try some alternate sources or calcium supplements.

Other than this the food which helps in faster recovery and healing are:

• Kale
• Brocolli
• Spinach
• Turnip greens
• Soy products

Egg yolks, tuna, salmon, mushroom cod liver oil are good sources of Vitamin D after sunlight.

Prime sources of protein are lean meat, fish, legumes, beans, sprout, and whole grain.

When you start running, start including them in your diet.

What is the most common injury in running?

As was mentioned earlier, running injuries are inevitable in a runner’s life.

So, it’s better to know to identify them so that you can get help in time.

Here are some of the most common injuries faced by many runners.

Runner’s knee 

Medically called Patellofemoral Pain Syndrome (PFPS), is a sharp pain around the kneecap.

Around 16.5% of running injury is PFPS and it is most commonly seen in women.

The pain is triggered when you are squatting, running, descending stairs or getting up after sitting for long.

This happens due to poor alignment of the knee cap and weak hip abductors and glutes.

Achilles Tendonitis

The Achilles tendons connect the calf muscles to the back of the heel.

If you ever experience acute pain in the calf muscles when you get up in the morning, this could be the first sign of Achilles Tendonitis.

This causes pain and stiffness in the tendons.

It is mostly caused by too much stress on the tendons or when the calves muscles are tight.

If you have started seeing the signs, it’s better to rethink your shoes.

They will provide you the fastest relief.

Related: 21 Best Running Shoes for Achilles Tendonitis

Shin Splints

Medically termed as Tibial Stree Syndrome another common form of injury that affects around 15% of the runners.

This causes pain around the shin bone that is the front area of the lower part of the leg.

The pain intensity varies depending on the severity of the injury.

It is mostly seen in the case of new runners who are not accustomed to running or when you increase your running drastically.

Sometime it could be triggered by using wrong or worn-out footwear.

It becomes difficult to differentiate it from the stress fracture.

But in the case of shin splint, the pain is more spread along the shinbone and the x-ray is normal.

Related: Best Affordable Running Shoes for Shin Splints

Stress Fracture

It is basically a crack in the bone which is caused by prolonged stress.

Mostly this occurs on the shin, feet or the heels.

This accounts for one of the more serious running injuries.

The pain is aggravated with the increase of activity and reduces with rest.

Iliotibial Band Syndrome (ITB Syndrome)

The IT Band is a ligament that stretches from the hip to the knee on the outside of the thigh.

It serves as a connecting tissue of major hip muscles to the knees.

So when you run, your knee flexes and extends, causing the IT Band to rub along the femur.

With more activity, there is inflammation and irritation in the tissue.

This causes pain in those areas, especially above the knees.

 Plantar Fasciitis

The plantar fascia is the thick band in the bottom of the feet that runs from the heel to toe.

Any tear or inflammation in this may cause pain and in the heel.

This is usually worse early in the morning and it becomes difficult to take a step.

The pain is more when you are standing or running for long or on hard surfaces.

It is most commonly seen in people with very high or low arches or in extreme pronation(overpronation or supination).

Hamstring Tendonitis

Hamstrings are the muscles that connect the top of the tibia (behind the knee) to the pelvis.

Any inflammation in the hamstring may cause pain in one or more hamstring muscles.

This may cause pain in the inner or outer area of the back of the knee.

This may also cause pain to radiate to the calf or back of the thighs.

This usually happens when your hamstrings are too stiff or weak.

Some time due to insufficient warm-up or sudden motion may cause strain in the muscles

Hip flexor tendonitis

The hip flexor tendonitis is the inflammation and pain in any of the tendons in the hip flexor.

The pain gradually develops over a period of time. 

Exercises to prevent overuse injury

Overuse injuries are common to many runners.

The best we can try it to take measures to avoid it as much as possible.

Most of these injuries are the result of stress and strain.

You can do the stretching and strengthening exercises to prepare your body for the long run.

Stretching exercises

Hamstring stretch

1. Sit on the ground or mat.
2. Fold your left leg in the butterfly pose.
3. Extend your right leg straight.
4. Bend your upper body from the waist and try to touch your toe.
5. Stay in this position for 15-30 sec.
6. Repeat it with your left leg.
7. You can do 2-3 repetitions with both legs.

IT Band stretch

1. Lie on your back on the floor or mat.
2. Extend your left leg straight.
3. Hold the knee of your right leg with both hands.
4. Pull it towards your left shoulders.
5. Hold it in this position for 15-30 secs.
6. Repeat it with the left knee.
7. You can do 3-4 repetitions with both legs.

Groin stretch

1. Sit on the floor or mat.
2. Bend your knee and join the soles of the feet.
3.  Hold the feet with both hands.
4. Keep your elbows on the knees.
5. Keep your spine straight and press your knee to the floor. You can apply gentle pressure with your knee.
6. Hold in this position for 20-30 secs.
7. Repeat it for 3-4 times.
8. For a deeper stretch, keep your feet close to your body.

Quadricep stretch

1. Lie on the floor or mat on the right side.
2. Keep your body straight.
3. Fold your left leg behind and hold it with the left hand.
4. Hold this position for 20-30 sec.
5. Repeat this by lying on the left side.
6. Do 3-4 repetitions on both sides.

Calf stretch

1. Stand facing a wall standing at a distance.
2. Extend right leg behind you, keeping both the feet flat on the ground.
3. Bend your left knee and lean forward, such that your left knee is above the left foot.
4. You can keep your hands on the wall for support.
5. Stay in this position for 20-30 sec.
6. Repeat with the left leg.
7. Repeat 3-4 repetitions with both legs.

Plantar fascia stretch

1.  Sit on a chair
2. Fold a towel lengthwise and place it under the arch of your left foot.
3. Grab the ends of the towel and pull the foot towards you.
4. Hold on this position for 20 sec.
5. Repeat it with the other foot.
6. The above-mentioned calf stretch also works for the plantar fascia

Strengthening exercises

Reverse lunges

1. Stand straight with your legs slightly apart and hands on the waist.
2. Place your left foot behind.
3. Lower your body such that your right thigh becomes parallel to the floor with the right knee above the ankle.
4. Your left knee should be bent at 90 deg angle with the knee towards the floor and heel lifted.
5. Return to the standing position.
6. Repeat with the other leg.
7. Repeat 5 times with each leg.

Bridge

1. Lie on your back on the floor.
2. Your knee should be bent and feet flat on the floor and hands by your sides
3. Try to lift your body such that it forms a straight line from knee to shoulders.
4. Hold this position for 20 sec.
5. Lower your body on the floor.
6. Repeat it for 3-4 times.

Straight leg raise

1. Lie on your back on the floor and hands by your side.
2. Bend your left knee and the left foot placed on the floor.
3. Exhale and lift your right leg.
4. Keep your foot straight and toe pointed up.
5. Inhale and bring your leg down slowly.
6. Repeat it with the left leg.
7. Repeat this 10-15 times with each leg.

Related: 

Hip Flexors Strengthening For Runners

Is Resistance Training Required With Running?

Will running everyday cause injury?

Well, this again depends on person to person and your pattern of running.

If you are running hard every day, there is a possibility of injury.

With more running, lesser recovery time your muscles and tissues are worn out.

This may make you a victim of running-related injuries.

Strength training exercises are the best to keep your muscles healthy.

Make sure you practice it.

Be alert when the first sign of injury starts to appear and take corrective action.

This may reduce the extent of the injury.

And last but not least, never miss to rest and relax.

How to prevent running injuries? Here is a definitive guide for running injuries prevention and recovery. Also, it provides all the details of the common running injuries that a runner may come across in her running career. These running tips will definitely help you out.

Injury from running are a part of every runners life. However, if you are a bit careful, you can prevent most of these running injuries. Here are the common injuries that you may sustain and how to prevent them.

References

https://www.inquirer.com/philly/blogs/on-the-run/6-common-overuse-running-Injuries-and-how-to-fix-them-.html

https://www.self.com/story/smart-things-to-do-to-prevent-running-injuries

https://www.nhs.uk/live-well/exercise/how-to-stretch-after-a-run/

https://trainright.com/how-to-avoid-overuse-injuries-in-5-easy-steps/

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875

Today in the morning I was doing some time-pass over the internet by browsing articles on running, my new found muse.

I stumbled upon this question multiple times “How to improve running stamina in 2 weeks?” However, I noticed that there is no concrete answer to this simple question.

So, I thought of answering this and came up with today’s post.

I’ve broken it up step by step. Be sure to read till the end. 

Related:

Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong

Strength and Conditioning for Endurance Running

If you want to develop your strength and stamina in the right way, these are your go-to resources.

How to improve running stamina in 2 Weeks?

To improve your running stamina in 2 Weeks, you have to follow certain things:

1. Set a SMART Goal
2. Set up a Training Plan and execute it 
3. Exercise to build your Abs, Hips, and Back muscles
4. Measure your progress
5. Sleep
6. BONUS TIP…

If you can follow this you will be able to build better stamina in 2 weeks.

Let’s begin…

SMART Goals

So, you want to improve your stamina in two weeks.

Great! but by how much?

Do you want to be able to run 1 mile in 10 min?

Or

Do you want to run for 8 min continuously instead of 7 min?

The goal of improving stamina in 2 weeks is good but lacks specificity.

So, let’s redefine it.

“I want to run 1 mile in 13 min in the next two weeks”

WOW! now that’s a GREEEAAATTT!!! goal

Why?

This goal has everything that a SMART Goal should have…

Specific – 1 mile in 10 min.

Measurable – You can easily measure the distance and the time.

Action-Oriented – Yes! Obviously…You need to run and exercise to reach this goal.

Realistic – How do you set realistic running goals?

This is what you have to decide. Let’s say you are a couch potato like I was 2 months back.

Running 1 mile in 10 min may not be possible. So, you may have to revise the goal.

But let’s say you are already running 1 mile at 12 min/mile speed, then this is totally achievable.

Time-Bound – Yes it is. You have only 2 weeks to follow through with this plan.

Why a SMART Goal for stamina building?

At the end of the 2 weeks, you want to have something measurable to understand that you have succeeded.

Otherwise, you will again go back to your couch and pull on the blanket and sulk…

So, having a clear goal will give you the needed boost to start executing the plan

Also, here are some ready to use smart goal examples for running. 

Training Plan

I love KISS (Keep It Simple Silly!).

What did you think?

Now don’t get ideas….:P

For the sake of understanding the concepts, let’s run with the 10 min goal that we have defined above.

Otherwise, you can use any other running goal ideas presented in this article.

GOAL: You want to run 1 mile in 10 min in 2 weeks.

Before you begin setting up a plan, check what are your current timings.

For this example’s sake, let’s say it is 12 min.

So, in total, you have to shed 2 mins from your current timings by the end of 2 weeks.

which is, 1 min/week.

Now the math:

Hey, it’s not that complicated…

Assuming you go for a run 3 times a week, you have to shed 20 secs in every running session.

So here is the plan:

Day 1: Instead of running at 12 min/Mile, try to run at 11:40 min/Mile.

Day 2: Exercise (Details plan, I’ll provide below).

Day 3: Instead of running at 11:40 min/Mile, try to run at 11:20 min/Mile.

Day 4: Exercise.

Day 5: Instead of running at 11:20 min/Mile, try to run at 11:00 min/Mile.

Day 6: Exercise.

Day 7: Rest.

Day 8: Run at 10:40 min/Mile.

Day 9: Exercise.

Day 10: Run at 10:20 min/Mile.

Day 11: Exercise.

Day 13: Run at 10:00 min/Mile (Hurray!!! You Achieved Your Target and Before Time).

Now, even if you miss 1 or two days in training, you have a buffer of two days to achieve your target.

Related: Can You Run On A Keto Diet? How To Keto Safely While Running?

Exercise

The above plan looks extremely simple on paper.

But following it may be a bit difficult

Shedding 20 secs every other day from running timings is a bit ambitious.

But we have decided to do it, so let’s just do it anyway…

Now let’s find out what strength exercises should runners do?

Your basic focus should be to strengthen your Core, Backs, And Hips 

Core exercises

– Plank

– Mountain Climbers

– Spiderman Crawl

– Jumping Squats

– Wall Sit

If you are a much-advanced runner, you can check this video.

I guarantee that after 1-2 rounds you will be totally expended

Back Exercises

– Reverse Snow Angels

– Superman

– Dolphin Kicks

– Hip Hinge

Hip Exercises

– Single Leg Lifts

– Split Squats

– Lateral Squats

– Butterfly Pose

– Hip Flexors deep stretch

Do these exercises 3 times each. This is one rep.

Do this for 3-5 reps. The total time you would require is 30-35 min.

Measure Your Progress

In any journey, if you cannot see any quick results, you will just give up.

The easiest way to stay motivated is to be able to see your progress.

We have so many options to do this. Smartwatches, phones, Fitness Band, etc.

However, if you don’t like these fancy stuff, go for a simple pen and paper.

Anything will work, just have a way to measure it.

Here is a simple trick to take your running to the next level.

Sleep

No discussion of fitness or running is complete without mentioning sleep.

This is your secret weapon.

It helps you to rejuvenate and aids in the repair of your body.

Get at least 7 hours of sleep every day to be successful in your journey.

BONUS TIP

Just 2 more secs…

This is my secret weapon in almost every situation in-case I want to give up.

I’ll tell myself that I’ll just have to hang in there for another 2 secs, or 2 steps, or 2 emails.

Most of the time I’ve found that I have continued for more than 2 secs or 2 steps.

Try this, when you want to give up on this journey…just 2 more secs…

How long does it take to build running endurance?

To build running endurance, it generally takes 10 days to 4 weeks.

However, you will have to be consistent with your running.

If you run 3-4 times per week, using the above plan, you will significantly increase your running endurance.

Also, if you don’t know how to increase your running stamina and speed, this article will provide you with 17 step by step endurance building tips that you can implement today!

How Beginner Runners Can Build Endurance?

Beginner runners can build endurance in the following way:

First measure how much time you can run. Let’s say you can run for 2 mins.

Week 1

Now, for the first day of your run, run for 2 min, then walk for 2 min. Do this for 20 min.

The second day is a rest day.

On the third day again, you will run for 2 min, then walk for 2 min. Do this for 20 min.

The fourth day is a rest day.

On the fifth day also, you will run for 2 min, then walk for 2 min. Do this for 20 min.

The sixth and seventh days are rest days.

Week 2

For the first day of your run, run for 2.30 min, then walk for 2 min. Do this for 25 min.

The second day is a rest day.

On the third day again, you will run for 2.30 min, then walk for 2 min. Do this for 25 min.

The fourth day is a rest day.

On the fifth day also, you will run for 2.30 min, then walk for 2 min. Do this for 25 min.

The sixth and seventh days are rest days.

Week 3

Now, for the first day of your run, run for 3 min, then walk for 2 min. Do this for 30 min.

The second day is a rest day.

On the third day again, you will run for 3 min, then walk for 2 min. Do this for 30 min.

The fourth day is a rest day.

On the fifth day also, you will run for 3 min, then walk for 2 min. Do this for 30 min.

The sixth and seventh days are rest days.

Week 4

Now, for the first day of your run, run for 3.30 min, then walk for 2 min. Do this for 20 min.

The second day is a rest day.

On the third day again, you will run for 3.30 min, then walk for 2 min. Do this for 20 min.

The fourth day is a rest day.

On the fifth day also, you will run for 3.30 min, then walk for 2 min. Do this for 20 min.

The sixth and seventh days are rest days.

You get the idea…

You can always start off with a shorter duration of time if you are comfortable.

Also, if you want to learn about more strategies, then check the article on how to increase running stamina for beginners…

Does walking help running endurance?

Yes, walking can help running endurance, especially if you are doing brisk walking.

What you can do is, on your rest day, you can go for a short brisk walk.

This way you will be able to get a break from running as well as recover faster.

Can running in place increase endurance?

Yes, running in place can increase endurance. However, it is less involving than actual running.

So, you will have o spend more time running in place than you may be ready to spend.

But if you want to take this route, check out is running in place as effective as jogging…

Conclusion

The goal to improve running stamina in 2 weeks is achievable.

You have to be willing to put in the required hard work.

Since you have reached the end of this post, I’m sure that you are pretty serious about it.

You only need to be consistent in your approach…and you will be there in no time.

BTW please share this post with your friends and family….a lot of people have this question…let’s together help them out…

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