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theaveragerunner
Optimizing your habits, your health, and your running. 🏃🏻‍♂️

There is an endless debate about what type of training is optimal. While most agree that the best way forward is to dip your toes in many different types of exercise, some are adamant that long-duration endurance training, like marathon running, should never be performed. Therefore, I wanted to look at the research about the subject of excessive exercise.

In this blog post, we mainly look at a 2014 study by E. E. van der Wall titled “Long-distance running: running for a long life?”. The study looks at the results of the Ultrarunners Longitudinal Tracking (ULTRA) Study, based on an…


While we all want to be fit and healthy, it’s not as fun if have to restrict ourselves from ever eating out. Luckily, this doesn’t have to be the case. With a few easy tips, you can still enjoy your favorite restaurants without going off track with your progress.

Sauce

While they are very tasty, one of the things that will add a lot of calories to a meal is the excessive use of sauce. However, you don’t need to stop eating them completely. When ordering, just ask for light sauce. Sauce on the side is even better. …


I love running, but it’s rare that I’ll suggest it to someone. In reality, most people just don’t enjoy it, and that’s fine. Problems arise when people try to stick to a training plan that they just don’t find fun. No matter if it’s optimal or not, the best training plan for you is one you enjoy. That way, it’s sustainable, and you’ll truly get the benefits of years of consistent training.

Make Fitness Fun Again

Returning to Sports

A lot of us will have performed some form of sports as kids. However, as we grow older, our priorities change. …


Originally published at https://www.theaveragerunner.blog.

Every year, around the time when the weather gets warmer, I realize one thing: I’m happier when I take regular walks. Every time I go outside and take some fresh air, I feel more energized and ready to take on the rest of the day. In this blog post, we’ll look at the benefits of walking.

Fitness

The first and most obvious benefit of walking is its fitness aspect. Some of us spend too much time sitting. Others are beginners and don’t know where to start. …


My foam roller is one of my favorite tools in my gym bag. Before a run, after a run, and when I’m sore from training, it just seems to always do the work. However, even if it feels great, I’m not really sure of how much of an impact it has on my recovery and performance.

In recent years, the use of foam rollers and massage bars/balls/sticks have increased in popularity, both with amateur and professional athletes. A 2019 meta-analysis by Weiwelhove et al.


Just a few months ago, I had never run seriously. As an ex-soccer player, my fitness usually revolved around sprints, core work, and a lot of jumping and agility. With sports over, I decided on one goal: running a marathon after a year of training.

Without a real idea of how to tackle this challenge, I did a lot of research. This got me, in a few months, from running 5Ks to half marathons. While the running isn’t very fast, I’m well on track for a marathon next year, if races do happen.

Just Start

You can spend weeks finding the best…


When it comes to reaching your goals, consistency is the most important factor. Those who are successful are able to put in the work even when they lack the motivation and energy. To improve your consistency, there are two rules you need to follow:

  1. The rule of ONE
  2. The TWO day rule

The Rule of One

The rule of One was brought to my attention after a tweet from Dan Go. When we are unmotivated and lazy, taking on all our tasks can seem like a mountain you can’t climb. This is where the first rule comes in.

Starting is always the hardest step…


Recently, it seems the nutrition world is like a big battlefield. Advocates for different eating styles are strongly defending their methods. Whether you think carbs, breakfasts, or animal products are the enemy, no one seems to get along.

Plant-based eaters and people with more meat-heavy diets are two of the groups usually at war. One topic often debated is the effectiveness of protein sources in their diets. In this blog post, we’ll look at this clinical trial, comparing protein source’s effects on training adaptations.

Note: we’ll only be looking at the source’s effect on training, not other health-related subjects

Research

The…


Around 2 million deaths per year can be attributed to physical inactivity, according to the WHO. Unfortunately, over 60% of people in the world lead a sedentary lifestyle. Now more than ever, with people working from home, movement happens a lot less through the day.

No matter your situation, movement is important, and a lot easier to add to your day than you think. In this blog post, we’ll list some quick ways you can move more in your day.

Get Out of the House

If there’s one habit I’m happy I added to my life recently, it’s walking. Going on regular walks has great…


For the past few weeks, I’ve been unable to run because of an injury. What I believe to be IT Band Syndrome has fully stopped me from training for my first marathon. While it’s hard to see a good side to it, injury has taught me some lessons that I can apply to other aspects of my life, as well as when I return to training.

In this blog post, I will be sharing these lessons, hoping they can be applicable to your life, injury or not.

Listen to Your Body

It’s cliche, I know. Nevertheless, being injured has made me realize how true…

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