Living with diabetes means drastically changing your lifestyle. That’s quite a thought to consider, but one that thousands of Americans deal with every day. Whether you’re a type 1 diabetic — meaning your body doesn’t produce insulin — or a type 2 diabetic who may or may not use insulin but needs to control your diet, weight and lifestyle choices to maintain your glucose levels, exercising is a vital part of diabetic control.  Watch Your Diet When Exercising With Diabetes Adrenaline often raises your blood sugar, especially if you eat refined carbohydrates before or during a workout. As a person with diabetes, you must pay attention to the exercises you do — competitive sports, heavy lifting and sprints produce stress hormones like adrenaline, which get your liver and pancreas working to raise the glucose levels in your blood.  So, must I stop playing sports? No, you can continue achieving your sporting goals, but you’ve got to be more careful when doing so. For example, carbo-loading before an event is still possible, although you should cut back on your pizza, pasta, white bread and white rice intake in favor of vegetables, whole grain products and fruit. Leave out the refined carbohydrates and replace them with complex carbs that have high levels of nutrients and fiber. A single day of carbo-loading before a sports event of 90 minutes or more should be sufficient in order to maintain your glucose levels. If you’re working out, there’s no need to eat any carbs, bad fats or sugary products before or during your gym session. In fact, with diabetes, you should try and avoid these at any time.  The best dietary gauge you have is to pay attention to your diabetic symptoms in conjunction with your regular blood glucose checks over time — if you’re not urinating as often, feeling more awake and alive and your skin condition is improving, you’re likely on the right track with your exercise diet.  What Can I Do to Prepare for Exercising With Diabetes? By all means, if you’re aware of how some exercises raise your blood glucose, go ahead and do them, but maintain a good check on your sugar levels until you know how well those exercises are counteracting your rise in glucose. If you’re unhappy to risk a rise in glucose, consider the following for your workout: Circuit weight training with high repetitions using light weights. Eat yogurt, peanut butter or nuts before or during your workouts. Move your workout session to later in the day to counteract your body’s natural blood glucose rise in the mornings. Minimize the rise in your adrenaline by meditating, visualizing and pacing your breathing before and during your gym session. Ask your doctor to adjust your short-acting diabetic medication intake before your workout sessions. The Best Exercises for Diabetics Whatever exercise you do, you must become familiar with how your blood glucose reacts during and after the session. While adrenaline-raising exercises can increase your body’s sugar levels, the after-effect of physical activity can do the exact opposite for 24 hours or more, so check your glucose levels often when you start new exercise regimens. Your body can become more sensitive to insulin after exercise, so you want to avoid hypoglycemia — very low blood glucose — at all costs.  When you start exercising with diabetes, several exercise types can help you ease into a level of fitness that will allow for less extreme blood glucose and insulin adjustments and, ultimately, a more balanced body as your physical health improves. 1. Walking You can walk anywhere. You don’t have to be a gym member or buy costly equipment to do so — with a secure environment and a decent pair of shoes, you can begin walking today. Taking a brisk 30-minute walk every day, especially after meals, can healthily lower your insulin intolerance levels, blood pressure and body mass index. After walking daily for some time, you should find that maintaining your A1c test levels at 7% or below will be easier.  2. Cycling  Cycling is a low-impact form of exercise. While the link between diabetes and various forms of arthritis seems tenuous at face value, there is evidence that upward of 50% of people with diabetes could become afflicted with osteoarthritis, while those with rheumatoid arthritis run a higher risk of acquiring type 2 diabetes. Cycling’s low-impact exercise, when done regularly, is excellent for alleviating arthritic pain while also improving your body’s cardiovascular function. 3. Water Exercise Exercising in water, whether through swimming, aqua jogging or water aerobics, can improve your aerobic fitness, strength and vascular health while reducing your joint stress. According to a 2020 study, even three one-hour sessions of upright water-based exercise in the pool per week for eight weeks resulted in effective fitness improvements for subjects with type 2 diabetes. 4. Resistance Band Activities While heavy weight lifting effectively improves your strength levels, there remains a risk that you could cause a rise in your blood glucose levels. The risks remain with resistance band exercises, but the lower impact is more akin to high repetition using lighter weights — altogether not as adrenaline-charging heavy lifting activity. Using resistance bands works your muscles but also allows for closer management of your glucose levels. 5. Calisthenics The art of calisthenics means using your own weight to boost your muscle strength. With calisthenics, there’s no need to pay for costly weights or resistance bands — you can do the exercises in the privacy of your own home and you get to work your entire body as you choose. From abdominal crunches to squats and pullups to situps, pushups and lunges, you can target every muscle group. Try to vary the exercises you do and take a day off between your strength sessions.  6. Mindfulness Techniques While the above exercises target your body’s health and fitness, you should always remember how your improved mental health can positively impact your diabetes. Exercises like yoga involve using physical postures, breathing regulation, and concentration to relax your body and mind. Qigong uses movement, meditation and breathing control as forms of stress relief, and mindfulness-based meditation techniques also relieve stress. All of these assist with improved sleep, weight control and lowering blood pressure — all essential in improving blood glucose levels. Exercising the Right Way With Diabetes Diabetes affects millions of people across the United States, and as a result, there are numerous experts with differing opinions on diabetic lifestyle changes, exercise and dietary requirements. The diabetic condition should not dictate to you — you should dictate its impact by making the best choices for your body by amending your lifestyle, diet and exercise routines in necessary ways to achieve the most positive results.

A healthy diet and physical activity are critical for diabetes management. However, you don’t have to hit the gym every day or become a marathon sprinter to control your blood glucose levels. Believe it or not, transforming your health could entail participating in yoga exercise for diabetes. Yoga is the best activity for reducing stress and gaining strength and flexibility. Certain poses also stimulate the pancreas, thyroid and circulatory systems — all critical components of diabetic health.  The Prevalence and Health Impacts of Diabetes According to data from the U.S. Centers for Disease Control and Prevention, 11.6% of Americans had diabetes in 2021, equal to 38.4 million people. Another 38% — or 97.6 million people over 18 years old — have prediabetes. Diabetes can lead to other severe conditions, such as heart disease, kidney dysfunction, stroke, vision loss, nerve damage and foot problems. Without proper management and lifestyle changes, diabetes can negatively affect your quality of life or become life-threatening.  Early signs of diabetes include frequent urination, excessive thirst, increased hunger and fatigue. Slow healing of cuts and bruises, regular infections and skin issues are also prevalent. In fact, you have a two-fold higher risk of bacterial infections with diabetes, primarily due to a compromised immune system. The Benefits of Yoga Exercise for Diabetes Even the simplest and gentlest physical activity can have tremendous effects on blood glucose levels. Fortunately, yoga exercise for diabetes control is accessible and modifiable for everyone.  The American Diabetes Association says yoga’s relaxation benefits help lower blood pressure, reduce depression and stress, alleviate pain and improve sleep. It also aids weight loss and influences a healthy lifestyle. The reduction in obesity is also shown to improve prediabetes and type 2 diabetes, suggesting it’s essential to integrate yoga into diabetes management.  7 Yoga Poses for Diabetes Management Gaining control of your blood glucose is crucial for your health and well-being. Several yoga poses positively affect your endocrine, nervous and circulatory systems. Here are seven asanas to include in your daily asanas.  1. Cat-Cow Pose Cat-Cow encourages gentle movement, enhancing spinal flexibility, stretching your belly and aiding digestion. This asana lightly massages the organs to stimulate your gut.  Start in a tabletop position on your hands and knees, keeping your back and neck flat and your knees aligned with your hips. The Cow Pose requires you to jut your belly downward, sticking your tailbone in the air — slowly roll your shoulders back and look upward, holding the position for a few seconds.  Come back to the tabletop position and enter the Cat Pose by tucking in your tailbone and bringing your belly inward toward the spine so you have an arched back. Then, allow gravity to take over by allowing your head to hang downward, holding your position for another few seconds. Repeat the movements two or three times. 2. Mountain Pose Mountain Pose — Tadasana — is an ideal yoga exercise for diabetes management, requiring you to stand straight with your feet together and the crown of your head facing up. The pose is supposed to improve circulation and posture, requiring you to focus on your breathing for optimal relaxation and stillness.  Keep your feet hip-width apart, stretching and lengthening your spine gently while relaxing your shoulders. Take a few deep breaths in this position before moving to the next one. 3. Legs-Up-the-Wall Viparita Karani is a restorative practice in which you lie on your back with your legs extended outward against the wall. For the greatest effect, scoot your bottom and hips as close to the wall as you can, resting your arms alongside you. Take a few moments to breathe deeply, holding the pose for five to 10 minutes. This pose will help to improve your circulation and balance your blood glucose levels.   4. Bridge Pose Bridge Pose — Setu Bandhasana — also requires you to lie on your back but away from the wall. For this one, you’ll want to draw your feet inward and bend your knees at the same width as your hips. Use your legs to lift your hips off the ground, locking your fingers behind your back to support yourself. If locking your fingers is too difficult, keep your arms on the floor with your palms facing down. Setu Bandhasana is great for a healthy endocrine system overall. The asana stimulates your pancreas and thyroid for optimal hormonal balance.  5. Child’s Pose Every yogi loves Child’s Pose, often calling it one of the most comfortable and relaxing asanas. As such, it should be little surprise that it can help lower cortisol levels and blood sugar concentrations in people with diabetes.  Begin on your hands and knees and sit back on your heels. Stretch your arms all the way out in front of you, lowering your forehead as close to the mat as possible. Push back gently and feel a wave of calm flow through your spine, shoulders and neck, breathing deeply.  6. Breathwork Pranayama is simply breathwork — or conscious breathing — and a critical aspect of yoga. Get comfortable in a seated position, preferably sitting up straight with your legs crossed or in a chair with back support. Close your eyes and take a deep breath, focusing on each inhale and exhale. Diaphragmatic breathing has the greatest effect on activating the parasympathetic nervous system. Like Child’s Pose, Pranayama reduces stress and helps regulate your blood sugar levels. It also promotes oxygen flow and provides mental clarity for people with diabetes to improve their overall health. 7. Savasana Savasana also encourages relaxation and is the perfect component of Pranayama. Also known as Corpse Pose, Savasana requires you to lay flat on your back with your feet and arms extended. Close your eyes and practice conscious breathing for about five to 10 minutes. Many people like to do guided meditations in Savasana, especially body scans. Body scans allow you to relax your body from head to toe, breathing into specific body parts and growing awareness of different sensations. Control Your Diabetes With a Yoga Practice You don’t need to master a headstand or practice yoga for hours at a time to reap the benefits. An easy practice that gently stretches your body is enough to stimulate essential organs for diabetes management. Start a yoga practice that feels comfortable and manageable for your body and time.

The 75 Hard Challenge isn’t just a fitness program — it’s a mental toughness challenge that can transform your body and mindset. Developed by entrepreneur Andy Frisella, this 75-day challenge is designed to push your limits and help you build discipline, focus and resilience. If you’re considering taking it on, it’s important to understand the 75 Hard Challenge rules before you dive in.  Follow a Strict Diet (No Cheat Meals) One of the core rules of the 75 Hard Challenge is following a diet plan. This diet can be one of your choosing, but it must be strict, and you can’t deviate from it for the entire 75 days. That means no cheat meals, no alcohol and no excuses. Whether you opt for a specific program or just focus on healthy eating, consistency is key. Some popular diet choices people follow during the challenge include:  Keto diet: A high-fat, low-carb diet designed to put your body into ketosis, a state where it burns fat for fuel instead of carbohydrates. This diet is great for weight loss, but it requires strict carb restriction and careful meal planning.  Paleo diet: Based on eating whole, unprocessed foods similar to what our ancestors consumed, including meats, fish, fruits, vegetables, nuts and seeds. It eliminates processed foods, grains, dairy and refined sugars, making it a great option for those looking to improve digestion. Whole30: A 30-day elimination diet that removes sugar, grains, dairy, legumes and processed foods to help reset your metabolism and identify food sensitivities. While it’s only designed for a month, many people continue eating Whole30-style beyond the initial phase due to its energy level and gut health benefits. Intermittent fasting: A structured eating plan that cycles between fasting and eating periods, such as the 16:8 method (fasting for 16 hours and eating in an 8-hour window). This approach can support weight loss, improve insulin sensitivity and simplify meal planning. However you need discipline to avoid overeating during eating windows. Macro counting: A more flexible dieting approach that involves tracking macronutrients — protein, carbs and fats — to meet specific fitness goals. This method allows for more variety in food choices while ensuring balanced nutrition. However, it requires daily tracking and precise measuring. Plant-based diet: Focuses on consuming mostly whole, plant-derived foods like vegetables, fruits, legumes and whole grains while minimizing or eliminating animal products. This diet is rich in fiber and antioxidants, supporting heart health and digestion, but it requires careful planning to meet protein and B12 goals. Clean eating: Emphasizes whole, minimally processed foods while avoiding artificial additives, sugars and unhealthy fats. It’s a flexible approach that encourages balanced nutrition, but it requires carefully reading ingredient labels to avoid hidden processed ingredients.  Complete Two 45-Minute Workouts Per Day The physical aspect of the 75 Hard Challenge is intense, requiring two 45-minute workouts every single day. You have to do one of these workouts outdoors, regardless of the weather. The idea is to challenge your body and mind in different ways . One workout can be strength training, while the other might be something like a walk, run or outdoor yoga session. The key is consistency and pushing through, no matter how tough it gets.  Drink a Gallon of Water Every Day Hydration is a big part of the challenge. You’re required to drink a gallon of water every day for 75 days straight. This 75 Hard Challenge rule ensures you’re hydrated but also encourages better habits around your daily water intake. While a gallon a day may seem like a lot at first, your body will adjust over time. It is possible to drink too much water, so remember to pace yourself and drink consistently throughout the day rather than chugging all at once. Read 10 Pages of a Nonfiction Book This challenge isn’t just about physical fitness — it’s about mental toughness as well. Every day, you’ll need to read at least 10 pages of a nonfiction book. The idea is to feed your mind with personal development, motivation or educational content that’ll help you grow. Audiobooks or fiction books don’t count here — you need to engage with material that promotes growth and knowledge.  Take a Progress Picture Every Day It’s easy to get caught up in the daily grind of working out and eating well, but taking a progress photo every day is crucial. This rule isn’t just about tracking physical changes — it’s about documenting your journey and reflecting on how far you’ve come. You’ll be amazed at how small the daily changes add up over time, and seeing those photos will remind you of why you’re pushing through the challenge. You Have to Start Over if You Skip a Day This is arguably one of the most challenging 75 Hard Challenge rules and where the mental toughness really comes in. If you fail to complete any of the rules on any given day, you must start over from day 1.  There’s no room for cheating or cutting corners, and there are no “off days.” This rule is what makes 75 Hard such a powerful experience — it forces you to stay committed and focused on your goals every single day. It’s a test of your resolve and it will shape your mindset in ways you can’t imagine.  What to Consider Before Starting The 75 Hard Challenge rules will put you to the ultimate mental and physical test, requiring full commitment. Before diving in, here are a few key things to consider: Your schedule: The challenge demands two 45-minute workouts a day. Make sure you have the time and flexibility to fit these into your daily routine. Your fitness level: While you don’t need to be an athlete to start, the challenge is intense. If you’re new to working out, consider easing into a consistent exercise routine before starting. Your diet choice: Sticking to a strict diet for 75 days requires planning and discipline. Choose a diet that aligns with your goals and is sustainable for you, and make sure you have access to the foods you’ll need. Reading requirement: If you don’t already have a reading habit, setting aside time for 10 pages of nonfiction each day might be an adjustment. Pick books that genuinely interest you to make it easier to stay committed. No room for mistakes: If you slip up on any rule, you must restart. This means there’s no leeway for missed workouts, skipped reading or cheat meals. Be honest with yourself about whether you’re ready for that level of discipline. Your “why”: The challenge is mentally demanding, and motivation alone won’t carry you through. Before starting, define your reasons for taking on the challenge. It could be for self-improvement, mental toughness or a fitness goal — and remind yourself of it daily.  Can You Handle It? The 75 Hard Challenge is tough, but it’s also incredibly rewarding. By committing to these six rules for 75 days, you’ll build mental and physical strength, learn discipline and push yourself beyond what you thought possible. 

Running on a treadmill vs. outside is more than just a workout — it’s an experience shaped by your surroundings. Whether you prefer the steady rhythm of a machine or the ever-changing terrain of the great outdoors, where you run has a profound effect on your mind and body. Your environment influences your motivation, endurance and even how much you enjoy the run itself.  Deciding which surface suits you best depends on your fitness goals and what facilities are available to you. Do you prefer to run outdoors or on the treadmill? Discover how your decision may influence the quality of your run.  How Important Is Running Psychology and Location? Your brain thrives on stimulation, and the setting you choose for your run can either enhance or limit that. Studies have shown that even five minutes of exposure to natural environments and increases feelings of well-being.  Outdoor exercising engages all your senses — seeing trees and open spaces, hearing birds or city sounds and feeling the fresh air can make exercise more enjoyable and mentally refreshing.  Treadmill running provides a controlled environment, which can be helpful for structured training but often lacks variety — no matter how many TVs the machines at the gym face. Without external stimuli, your brain receives less sensory feedback, which can make the run feel longer and more monotonous.  Mental and Physical Disadvantages of Treadmill Running Treadmills are convenient and effective, and they can help you get in your 150 minutes of moderate-intensity cardio exercise per week when you can’t hit a trail run. But stationary running comes with drawbacks that can impact your motivation and biomechanics.  While fixed running may have its place, it can’t replicate the mental and physical engagement of the outdoor experience.   Lack of sensory stimulation: The repetitive scenery of a screen or gym wall can make running feel mentally tedious. Without changing landscapes or outdoor cues, time can drag by.  Reduced motivation: Outdoor runs provide natural markers — landmarks, streets and trails — that create a sense of progress. The lack of visual variety on a machine may make exercise feel less rewarding. You end up feeling as if you’re not going anywhere, no matter how fast you work.  Biomechanical adjustments: Treadmill work can slightly alter your gait since the belt assists in foot turnover. This can lead to muscle imbalances, especially if it is your primary form of training. Exclusively exercising on a belt surface can change your movement, altering stride and gait patterns. Psychological endurance challenges: You may also find that fast work on a treadmill feels harder than outdoors at the same speed, as there is no natural forward movement or sense of satisfaction from covering distance. Without the environmental distractions of the outdoors, a fixed space like a gym or home may feel boring to run in.  Considerations of Treadmill Vs. Outside Running Treadmill vs outdoor running both have unique advantages, depending on your goals and circumstances.  1. Motivation and Mental Engagement Running in nature or even in the city environment offers constant scenery changes that include seeing beautiful or unusual scenery, fresh air and actual distance to cover with each stride. However, a fixed surface at the gym lets you control the pace and incline precisely, making it ideal for interval training but often less mentally stimulating.  While you can listen to music if you run indoors or at a gym, it doesn’t present the novelty and unpredictability of the world outside. Additionally, you are more likely to feel motivated to run outdoors with a friend than to show up to the gym, improving your accountability to your fitness goals.  2. Endurance and Perceived Effort Any runner will tell you that they crave those final pushes when they’re just about out of breath, but they keep going a little further and faster. The sense of accomplishment isn’t quite the same when exercising inside. Outdoor running offers the chance to push more — just one more block or up to the bakery and then stop. Numbers on a machine don’t achieve quite the same effect.  Indoor jogging may produce endurance, but it may also cause uneven muscle development. Studies have shown that outdoor running produces more lean leg muscle because the terrain changes activate a wider range of stabilizing muscles. Treadmill running increases endurance but does not build as much comprehensive muscle.  A physical advantage of mechanical gym work is that it’s useful for injury recovery. The optimized surface is kinder on joints and presents fewer tripping hazards, which can help you get back into exercise after illness, injury or surgery while working on your technique so you can reduce the risk of injuries. Jogging on concrete or hard surfaces outside can cause injuries due to the accelerated impact of stepping on solid terrain.  3. Weather and Accessibility  Not many people enjoy roadwork when it’s a rainy afternoon, but with a treadmill, you can enjoy your comfortable and safe time on the belt. When you can only run outdoors, it may lead to missed sessions because of poor weather. Windy conditions with extreme temperatures may disrupt your fitness routines.  A stable indoor climate ensures you never need to miss jog dates, making it easier to stick to a routine.  4. Impact on Mental Well-Being One of the main reasons, next to fitness, why people run is to relax. Outdoor running is beneficial on several levels. The natural environment lowers stress hormones, improves mood and enhances cognitive functioning.  However, if you are not used to open spaces, you may find a trail or the park intimidating, and you may feel more relaxed when you hit the zone with your favorite music and a soothing artwork or show to watch while you run indoors.  Making the Most of Your Running Environment Whether you run indoors or outdoors, there are many ways to enhance your experience and maximize the psychological benefits. When running: Indoors: Use virtual apps, adjust the incline regularly and listen to engaging music or podcasts to keep your mind occupied and reduce boredom.  Outdoors: Switch up your routes, run in nature when possible and practice mindfulness by focusing on your breathing and surroundings.  With a hybrid approach: Get the best of both worlds by staying consistent, avoiding weather limitations and preventing boredom and overuse injuries. You may also need to invest in a quality pair of road running shoes or trail runners, depending on the outdoor environment, while a pair of high-performance trainers will suit the treadmill perfectly.  FAQ Is Treadmill Running Bad for My Joints? Not necessarily. Treadmills provide a cushioned surface, which can be gentler on the joints than concrete or asphalt. However, moving with poor form or over-relying on a predictable surface can lead to muscle imbalances. Varying your running surfaces and incorporating strength training can help prevent injuries. Why Does Running Outside Feel Easier Than on a Treadmill? Outdoor running engages more stabilizing muscles, provides natural terrain variation and offers visual and mental distractions that can make it feel easier. On a treadmill, the lack of movement through space and the absence of fresh air can make the effort seem more intense, even at the same pace. Can Treadmill Running Still Improve My Endurance? Yes, treadmill work can be an effective way to build endurance, especially if you use incline settings and vary your workouts. However, if you’re training for an outdoor race, it’s best to include outdoor runs to simulate real-world conditions. Why Environment Shapes the Running Experience Your running environment is more than just a backdrop — it plays a vital role in motivation, endurance and mental well-being. Outdoor exercise stimulates the senses, provides natural psychological benefits and fosters a sense of adventure. Treadmill work, while sometimes monotonous, offers control and consistency, making it a valuable tool for structured training. Experiment with both environments to find what works best for your goals. Whether you thrive in the open air or prefer the predictability of a treadmill, the key is to create an environment that keeps you engaged, motivated and moving forward. Which do you prefer: Treadmill vs outdoor running? Let us know on our socials.

Have you ever looked at a race sign-up and thought, how long is a 10k in miles? You’re not alone. It’s easy to feel excited about something without truly wrapping your head around what you’re getting yourself into. Discover what’s 10k in miles and expert training tips to get you strong on the finish line. We’ll cover the following topics: How Many Miles Is a 10k? What Is a Normal Time to Finish 10K? How Many Laps is a 6.2 Miles on the Track? Is It Possible to Run a 10K With No Experience? Other 10K Run-Related Questions How Many Miles Is a 10k? 10k is 10 kilometers, which is 6.2 miles. If you’re a beginner, this is a doable distance, given that you commit to a training plan. Many people confuse 10k as the required steps daily. The truth is, the necessary 10k steps daily won’t be enough to finish a 10k.  What Is a Normal Time to Finish 10K? The average time depends on your physical condition and fitness level. Here’s a standard benchmark for beginner, intermediate and advanced runners. Beginner: 90 minutes to 2 hours Intermediate and reasonably fit: 50 to 70 minutes Advanced: 43 to 50 minutes Your average time will also depend on several factors, such as age and sex. The average finish time increases as you age. If you’re experiencing concerns like plantar fasciitis, runner’s knee or shin splints, it’s best to consult your physician before running your 10k. How Many Laps is 6.2 Miles on the Track? 10k run in miles may seem short, but it equates to 25 laps around a track. Whether you’re training or racing around a track, remember that not all tracks are created equal. Sometimes, indoor ones are slightly smaller with 200 or 300-meter circumferences.  Is It Possible to Run a 10K With No Experience? Yes, it’s possible. With a great pair of running shoes and the right mindset, everything is possible. Here’s the ultimate lowdown of acing your first 10k as a beginner. Focus on Nutrition Just as a car needs gas, your body requires food for peak performance. A runner’s diet consists of lean protein, fresh produce, fats and carbohydrates. Aim to get 60%-70% of calories from carbs and 15%-20% from fats and proteins. Carbs help store glycogen, which helps fuel your endurance. "It is important to fuel and hydrate around training sessions as you prepare for a 10K," says Jena Brown, RD, CSSD, sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas. "Eat a simple carbohydrate snack with 30 grams of carbohydrates 15-30 minutes before a training session. Fresh fruit such as a medium banana or 4 cups of cubed watermelon can boost energy for a higher quality workout and help replace electrolytes lost in sweat." Aim for 5K First Squeeze in a 5k in your training plan. It’s a reasonable goal without being too intimidating. According to Dr. Luke Nelson, Sports Medicine Australia’s running professional, you must run three to four times weekly for at least 30 minutes. Combine Running and Walking Brisk walking is an excellent addition to your training plan if you don’t have running experience. Dr. Luke suggests doing three 20-minute walks weekly for one to two weeks before diving into a walk/run program. Here’s his standard program: Week 1: Walk for one minute, jog for one minute and do 10 times Week 2: Walk for one minute, jog for two minutes and do seven times Week 3: Walk for one minute, jog for three minutes and do five times Week 4: Walk for one minute, jog for four minutes and do four times Week 5: 20-minute continuous run Do Warm Ups Don’t forget to do warm-ups throughout your training weeks. Perform dynamic stretches to improve your comfort and flexibility while running. Some exercises include heel-to-butt, hip rotation, leg swings, open and close gates and forward and side lunges. Start Slow Whether you’re training in a park or a track, avoid being intimidated by faster runners and the Strava posts of influencers. The fact that you’re training for your 10k is already a commendable feat.  Bring the Right Mindset Your mood drives your behavior, and this can translate into your performance. For extra encouragement, do a positive self-talk mid-training. Saying phrases like “I can” or “I will do it” can help boost your confidence.  Eat Before the Race Eat at least two hours before running to ensure food is digested as you run. "Eat a high carbohydrate meal 2 to 3 hours before a 10K with 2-3 grams of carbohydrate per kilogram of body weight and about 15 to 20 grams of protein," Brown recommends. "Include electrolytes in foods and beverages throughout the day. Drink to thirst or follow an individualized fluid replacement strategy during a 10K," she says. Other 10K Run-Related Questions Now that you know what 10k in miles is, you may still have questions about other related topics. Discover the answers below. Is 10K in 30 Minutes Possible? A 30-minute finishing time is possible for highly competitive runners. For beginners, this is not ideal. For context, the female world record holder  — Kenya’s Agnes Ngetich — has a finishing time of 28:46 — just one minute and 14 seconds away from the 30-minute mark. How Far Is a 10K Walk in Miles? Since there are 2,000 steps in a mile, 10k steps in miles is approximately 5 miles.  What Is a Really Good 10K Time? According to Running Level, a good 10k finish time for a man is 46:43, which is the average running time for men of all ages. For females, it’s 54:13. Ultimately, the ideal time is based on your age, gender and fitness level.  What Is a 5K in Miles? If you’re wondering how many miles is a 5k, it’s 3.1. Simply divide 10k’s 6.2 miles to two. How Do I Train for a 10K? Expect to spend at least eight to 10 weeks of preparation. Use this guide as a benchmark: 10 run training for runners and walkers: 10 weeks of training for people who want to use the run/walk method. 10k run training for beginners: Eight weeks of training, with Mondays and Fridays as rest days 10 run training for advanced beginners: Eight weeks of training who can run 3 miles four to five days weekly Consult a fitness professional for a more personalized training plan. They can consider your unique needs and concerns, such as knee pain or shin splints when crafting a plan. Prepare for Your 10K Run Hopefully, you feel more confident about tackling that 10k — or 6.2 miles. Embrace the process, listen to your body and have fun while you’re at it.

If you’ve ever stepped into the world of fitness supplements, you’ve probably heard of creatine. It’s often associated with bodybuilders and athletes looking to build strength and maximize muscle gains. But here’s the thing — creatine isn’t just for me. Creatine is for women, too, and it might be one the best supplements you’re not taking.  What Is Creatine, Anyway? Creatine is a compound naturally occurring in your muscles, brain and even in certain foods like red meat and fish. Your body uses creatine from amino acids, and is crucial for energy production, particularly during short bursts of intense physical activity. It works by helping your muscles regenerate adenosine triphosphate (ATP), the primary energy source for your cells. This means that when you lift heavy weights, sprint or do high-intensity workouts, creatine allows your muscles to keep going longer and recover faster. While your body makes creatine on its own, supplementing with it can significantly enhance its benefits. Creatine supplements, especially creatine monohydrate, are widely studied and proven to increase strength, endurance and muscle recovery. Unlike some fitness supplements surrounded by hype and uncertainty, creatine is backed by decades of research showing its effectiveness.  Is Creatine for Women? Creatine has long been a staple in the bodybuilding and strength training world, often amongst men looking to gain muscle and enhance performance. Walk into any supplement store, and you’ll see creatine supplements marketed toward male athletes, reinforcing the idea that it’s primarily for them. But this isn’t true. More and more women are incorporating creatine into their fitness routines, and for good reason. Whether they’re lifting weights, training for endurance sports or looking to gain muscle for aesthetic purposes, women are recognizing that creatine isn’t just for men. It’s a widely researched, safe and effective option that can be just as beneficial for female athletes and fitness enthusiasts. Despite outdated misconceptions, creatine is becoming more popular among women who want to maximize their potential in the gym. Why Should You Take Creatine? Creatine isn’t just for male bodybuilders or professional athletes — it’s a supplement that can benefit women of all fitness levels. Whether you lift weights or run, creatine can help you perform better and recover faster. Despite common misconceptions, it won’t make you bulky or cause unwanted side effects when taken correctly. Instead, it supports your body in ways that can enhance your fitness and well-being.  Boosts Strength and Endurance Creatine helps your muscles produce more energy, allowing you to push harder during workouts. Whether you lift heavier, sprint faster or last longer in a high-intensity class, creatine can give you the edge to break through plateaus and see better results.  Supports Lean Muscle Growth Many women worry that creatine will make them bulky, but it’s simply not the case. Instead of adding mass like a bodybuilder, creatine supports lean muscle development, leading to a more toned and defined look. Speeds Up Recovery Soreness and fatigue can slow down your progress, but creatine helps your muscles recover more quickly after exercise. This means less downtime between workouts and a reduced risk of burnout or injury. Improves Brain Function Creatine isn’t just beneficial for physical performance — it also plays a role in brain health. Some studies suggest it can help with cognitive function, focus and mental clarity, making it useful even outside your workouts.  May Help With Hormonal Balance  Emerging research indicates that creatine could support women’s health in ways beyond fitness. Some studies suggest it may help with energy levels, mood stability and even PMS or menopause symptoms. While more research is needed, it’s another potential benefit worth considering.  Things to Consider When Taking Creatine While creatine for women is safe and effective, there are a few things to keep in mind to get the most out of it. From choosing the right type to understanding its side effects, here’s what you should know about adding this supplement to your routine. Choose the Right Type Creatine monohydrate is the most researched and recommended form of creatine. It’s effective, affordable and delivers results without unnecessary additives. Other forms, like creatine HCL or buffered creatine, are marketed as being more advanced, but they don’t have the same scientific backing.  Stick to the Proper Dosage Most studies suggest that women benefit from taking 3-5 grams of creatine per day. Unlike what some fitness myths suggest, you don’t need to go through a “loading phase” where you take higher doses initially. A consistent daily dose is enough to see results over time.  Stay Hydrated Creatine helps your muscles store more water, which can enhance performance but also means you need to stay hydrated. Make sure you drink plenty of water throughout the day to get the full benefits of creatine. Dehydration can also cause brain fog and fatigue, negatively impacting your workouts.  Understand Possible Water Retention Some women worry about bloating when taking creatine. While it’s true that creatine can cause slight water retention, this usually happens within your muscles, making them look fuller rather than puffy. If you notice an initial increase in weight, it’s likely due to increased water in your muscles, not fat gain. Be Patient With Results Unlike caffeine or pre-workout supplements, creatine doesn’t provide an instant energy boost. Instead, it works gradually by saturating your muscles over time. Most people start noticing benefits after a few weeks of consistent use, so stick with it for the best results.  How to Take Creatine for Women The best way to take creatine is with a daily dose of 3-5 grams of creatine monohydrate. Unlike older recommendations, you don’t need a loading phase — just consistent use over time. You can take it before or after your workout, but the timing isn’t as important as making it a daily habit. Mix it with water, juice, a smoothie or a protein shake, as it’s flavorless and dissolves easily. It’s safe for long-term use, so there’s no need to cycle on and off — just be consistent to see progress.  The Verdict Yes, women can use creatine. In fact, if you’re eager to level up your workouts, improve recovery and support your fitness goals, it’s worth considering.