How to Balance Sympathetic and Parasympathetic States

Article by Stefan Burns - Updated April 2022. Join the Wild Free Organic email newsletter!

The autonomic nervous system is the part of the nervous system that regulates the various mostly unconscious functions of the body such as digestion, heart rate, respiration, and sexual arousal. The two main divisions of the autonomic nervous system are the sympathetic and parasympathetic nervous systems, and to a large extent these two divisions of the nervous system are antagonistic to each other.

Function of Sympathetic Nervous System

The responsibilities of the sympathetic nervous system are most easily described by the common fight or flight phase. When the body is primed for action the sympathetic nervous system is dominant. Exercising, stressful high-stakes situations, fighting, or fleeing are all examples of when the sympathetic nervous system is dominant. The release and presence of cortisol and adrenaline is another easy way to identify a sympathetic state from a parasympathetic one.

Function of Parasympathetic Nervous System

The responsibilities of the parasympathetic nervous system are most easily described by the common feed and breed and rest and digest phrases. The parasympathetic nervous system is dominant when the body is in a relaxed state. Relaxing, sleeping, and low-effort activities are all examples of when the parasympathetic nervous system is dominant. The parasympathetic nervous system also governs sexual arousal, though the autonomic nervous system may begin shifting to a sympathetic state if sexual activities become especially energetic.

While most people are aware of the sympathetic and parasympathetic nervous system, their functions, and the importance of keeping the two balanced, many people still have unbalanced nervous systems. Using everyday examples this article presents an easy to grasp methodology of how to stay balanced between sympathetic and parasympathetic states. First let’s examine the symptoms of an overly-active sympathetic and (less commonly) an overly-active parasympathetic nervous system.

Adrenal Fatigue

The entire nervous system is highly complex being composed of many different parts, from various glands of the endocrine system, to an assortment of chemicals and neurotransmitters, to neurons themselves and the ion balances they maintain in order to discharge (known as a neural spike). Whenever the nervous system is interacted with it is stressed to some degree, and this impact will tax the resources available to the system. The larger the stress to the system the larger the depletion of required components like vitamins, minerals, and neurotransmitters.

For example endurance exercise like running will causes the adrenal glands to release the hormone cortisol and also vitamin C (both useful for performance purposes_. Post exercise the adrenal glands now will replenish cortisol levels to normal by synthesizing it from cholesterol and other chemicals. A 20 minute jog will stress the adrenal glands much less than a 90 minute run. If adequate recovery and nutrition is not provided after the exercise, the body suffers but will adapt to the new reality, reducing performance capabilities. Overtime after many bouts of exercise if such disregard of keeping the natural systems well fueled and in balance continues the result is adrenal fatigue, also known as chronic fatigue syndrome. The body underwent long term adaptations (like low-energy sluggishness) to the stresses of an overly active sympathetic nervous system in order to provide the body the best chance of recovery through unconscious behavioral alteration. Said another way, you’ll be less likely to exercise if you don’t feel high energy to begin with, which gives the adrenal glands a better chance of restoring themselves to proper function.

Note - For those who practice herbalism taking ashwagandha before the exercise, or later as part of a recovery protocol, could have helped prevent adrenal fatigue from developing in the first place (though certainly a good diet, enough rest, and the right mindset are the most important factors).

The adrenals are one gland of many in the endocrine (hormone) system, and the endocrine system is one part of many of the nervous system. For this reason, if balance isn’t maintained between the sympathetic and parasympathetic nervous systems, the imbalance can manifest in a nearly limitless amount of ways, from reduced immunity to the development of a chronic disease.

Visualizing the Activity of the Autonomic Nervous System

In the example above with the constant endurance exercise causing adrenal fatigue it’s important to note two things. First, exercise which is a sympathetic activity is good for health and wellness when done to the proper limit which causes a beneficial adaptation. Second, after this exercise occurs it’s most advantageous to rest and refuel fairly soon afterwards.

Let’s visual various states of sympathetic and parasympathetic activity using waves. Each wave has a positive (peak) and negative (trough). A wave cannot be a wave without both parts. Sympathetic waves will be colored pink and parasympathetic waves will be colored green.

Example 1 - Laying in bed all day

If one was to wake up and continue lying in bed all day until it was time to sleep again, the wave would actually look like a straight line going deeper and deeper into parasympathetic activity.

Example 2 - Hectic day with no rest

If one was to wake up and immediately afterwards be crazy active all day fueled throughout with a few cups of coffee and no rest is taken then the wave would look like a line going upwards further and further into sympathetic nervous system activity.

In both of these simple examples we’ll note that in order to return to balance the person who slept all day should be fairly active the next (and they should have the energy for it), whereas the over-active person should rest and relax most of the following day (and they should be sufficiently tired). If these steps are taken then the full up and down of the autonomic nervous system wave would be balanced over a two day time scale rather.

---

Example 3 - Lazy day with run then rest

Now let’s visualize a lazy rest day with a run in the middle. They’re doing some chores, some relaxing, it’s a fairly good balance of sympathetic and parasympathetic activity up to the run.

As shown, the run caused a spike in sympathetic activity and then because they rested afterwards a corresponding dip into parasympathetic activity, a healthy balance over that few hour timespan.

---

Now let’s visual a hectic workday fueled by a couple cups of coffee followed by a run immediately after work. After the run two main options are present. Does the person rest enough to recover from all the go-go-go activity for the day, or do they continue around being busy and stressed? Here’s what each of these options looks like.

Example 4 - Hectic day with run & no rest

This graphic shows the person accumulated a net sympathetic balance which the body will require to be balanced out at some later point in time, the sooner the better. While that day may have been stressful, with sufficient rest the following day (like shown in the 2 day version of example 2) the body will adapt to the whole experience and health is maintained. If that day is never recovered from, and in fact that type of lifestyle continues on day after day for a couple years, then the tide that eventually flows out (deep parasympathetic rest) will be just as large as the tide of sympathetic activity that flowed in unbroken for weeks/months/years.

The required parasympathetic recuperation that the nervous system requires might finally be triggered by the onset of an illness or disease…or if the person is conscious and checks their ego they’ll catch it early and make the necessary lifestyle adjustments in order to return to optimal health and wellness.

Example 5 - Hectic day with run then rest

This graphic on the other hand shows that sympathetic and parasympathetic balance was reached on that day and no long term health effects will result. Having recovered sufficiently, the person adapted to the run and improved their future performance slightly.

The point of these examples is to impress upon you the importance of having a lifestyle that maintains sympathetic and parasympathetic balance and to typically keep the waves small. Larger waves have the potential to create more problems, so don’t create large waves yourself as life will do that for you already in abundance. If a large wave of stress comes in, like from being fired or the death of a family member, if you’re already riding a large wave of sympathetic activity then things can go south quickly.

Note - All these examples made the assumption that the person slept a restful 8 hours after the day was done. If sleep is poor then parasympathetic recovery will be reduced correspondingly and will add further complications to the matter. Learn more about the importance of sleep.

Easy Recovery Methods

We’ll return to the example of a bout of exercise to outline the strategy I follow to maintain sympathetic and parasympathetic balance across a short time scale in order to parasympathetic debt to accumulate.

• Ease into a workout with a warm-up. This primes the body for better performance by allowing time for the metabolic systems to warm up instead of being quickly jolted into a demanding sympathetic state.

• Rest after a workout with a cool-down. Once the main working sets of a workout are complete, take a short period of time to rest afterwards, whether it’s a minimum of five minutes of shavasana or a more complete thirty minute stretch session. The yogic systems teach this well, every yoga session is followed by some time lying down in shavasana (corpse pose) and deeply relaxing. Increase the efficiency of a post workout rest with healthy sun exposure if possible in order to replenish vitamin D levels in the body (important after a workout).

• If a workout is one hour long, set aside one hour of rest afterwards or later in the day. This can watching a show, reading a book, light conversation, etc. Three hours of hard physical fitness is best served with three hours of rest. This 1:1 ratio is a simple rule of thumb that can be followed, the intensity of an activity (fitness or rest) will determine exactly how much is required to balance out the demands of the other.

Sympathetic and parasympathetic fluctuations over longer time spans are harder to measure unless careful observations are continuously made. For example the demands and stresses of the first 3 months of a new job would build over time, and to recover from the sympathetic stress that accumulated would require a longer period of rest and recovery, such as a long weekend spent camping in nature and grounding. Or that stress could have been balanced out by starting a new recovery practice like grounding alongside the job.

One final relevant example would be if drinking coffee daily for 4 weeks (which increases sympathetic activity through the release of cortisol), then coffee consumption should be reduced or cycled off completely for 4 weeks or so. If that proposition sounds difficult, read my caffeine usage and tolerance reset guide.

If taking an herb like cistanche (which raises testosterone levels and therefore sympathetic activity) for performance or health reasons cycle off the herb for as long as you were using it for. This on/off strategy holds true for most supplements. Creating longer fluctuations of sympathetic and parasympathetic activity can be useful for certain endeavors, whether health or career related, just be aware that certain risk factors will increase and the proper steps should be taken to maintain balance as best as possible.

Over-active sympathetic nervous system activity is far more common than experiencing too much parasympathetic activity, so learn more useful recovery methods you can use to maintain balance by reading through our recovery focused articles:

Balancing Stress and Rest

The equation is simple, the addition of new stresses requires the addition of new recovery practices. Likewise, if lazing and grazing about all day (parasympathetic), then it would be best to introduce some sympathetic activity like walking, yoga, calisthenics, strength training, running, heat therapy via a sauna or steam room, etc into the daily routine.

The recommendations given in how to balance sympathetic and parasympathetic states is not intended to be viewed through the lens of limitation but instead seen opportunistically. Lifestyle changes may be required to better maintain a state of autonomic nervous system balance, but when those waves of beyond-our-control stressors eventually roll in, better adaptability to these challenges more than makes up for any slight conveniences that may have been sacrificed up until that moment. With time and practice, the flow of maintaining balance is felt intuitively pretty easily, and it’s not difficult to keep activity balanced with recovery. In addition to being a very important factor in the maintenance of good health, being in the flow of balance requires minimal thought and consciousness which frees up time, cognitive power, and resources for other desires and ventures.

The information presented here is a combination of biological science and my own experience learning how to maintain nervous system balance. When I was in my mid to late twenties I went through a multi-year phase of heavy strength training coupled with a disregard of performing an equivalent amount of recovery practices. I pushed my sympathetic system further and further until I was jolted to the realization that I needed to practice better management of my energy systems. I experienced adrenal fatigue and it took me about a year to really reset my nervous system back to point of health and balance by moving away from weights and by practicing a lot of yoga, meditation, and grounding. I am thankful I learned he lesson of maintaining balance when I did rather than many years down the line after greater unnecessary hardship.

Too much or too little stress/activity is a large causal factor in serious health problems like obesity, infectious diseases, and chronic diseases, so if you respect your physiological and psychological need for both activity and rest and you’ll have solved for yourself one of the largest wellness problems that effects humanity.

---

Final Preparations and 5k Race Day

Join the Wild Free Organic email newsletter!

You made the leap to register for a 5k and successfully completed your training plan - congratulations! You’ve won more than half the battle.

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan

2. Incorporate Strength Training into your Running Routine

3. Preparing for your First 5K

4. Final Preparations and 5K Race Day ✅

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

---

The Week of the Race

Now that race week has arrived, the days leading up to your first 5k race can bring many new questions—what kind of activity should I do to prepare for the effort? What should I eat? What should I plan to wear? Race week is all about balance. The key is doing just enough to keep your body moving, but not so much that you create fatigue or soreness.

Follow these tried-and-true tips as you plan out the week of your race, and you’ll be ready to put your best foot forward come race day!

Take a chill pill

Whether you’re trying to beat a certain time or just cross the finish line, it’s natural to experience pre-race jitters. It’s important to remember that 5K races are hugely positive and supportive community events. You will get to spend a morning challenging yourself alongside like-minded individuals, with many more on the sidelines cheering you on. If you fear you’ll finish last (we’ve all thought it!), remember that a wide range of people with varying levels of fitness race, and many people just go to walk them from start to finish.

Stay active… but not too active

Over the course of race week, your “training” is really about keeping your muscles active but still “storing up” rest so your legs are ready on race day. Remember, you’ve done the work and you’re not going to get any fitter or faster in the week before your 5K, so don’t try to “cram for the final.”

Include a couple short runs (for example, a 20min run on Monday or Tuesday, and 2x 9min jog/1min walk on Wednesday or Thursday). If you want, you can include some small pick-ups (short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race) to keep your legs fresh. But make sure that you don’t do a long or intense workout that leaves you feeling tired or sore the next day. Two days out from the race, take a day-off for total rest.

While people are split on whether or not to run the day before—it tends to be a matter of personal preference—we recommend a 10-15 minute run at a very easy pace. Consider pairing this with packet pick-up so you get out on the course. While we realize life doesn’t stop because it’s race weekend, do try to relax and stay off your feet the rest of the day so you are fresh and ready to go come race morning. Leave the lawn work, shopping, and sightseeing for after the race!

Know the course

While it’s great to get on the course in the weeks leading up to the race, if you haven’t been able to do that, no stress! Do try to run or walk/run the race course for one of your sessions on race week so you can create some landmarks and get familiar with where you’ll need to push and where you can “cruise.” Alternately, you can drive or bike the course! Whatever way you do it, getting out on the course ahead of the big day will help you know what terrain to expect.

If you’re traveling to the race and don’t have time to scope it out beforehand, you can study the course map online just so you have a sense of what to expect on race day.

Eat what (and how much) you’re familiar with. 

The week before a race is not the time to try new cuisines and fueling strategies. Some people hear about runners eating lots of carbs before a big race and they think it applies before any running race. However, you really only need extra carbs if you’re running a longer distance, like a half or full marathon.

Avoid greasy, creamy, or fatty foods that could lead to gastrointestinal issues. Otherwise, during the week leading up to race day, it is best to stick to whatever has worked best for you during your regular weekday runs. And rather than gorging on pasta the night before the race, which could upset your stomach, focus on eating well-balanced meals throughout the day, as you normally would.

Same goes for gear 

Just as race week isn’t the time to try new food or drinks, the same goes for shoes, clothing or other gear that you haven’t used on several workouts. Stick with the routine that you have established over your weeks of preparation. Nothing kills pre-race motivation like sore soles, chafing, or the start of a blister!

Get your Z’s two nights before

While it’s best to shoot for 8 hours of sleep the night before the race, pre-race jitters tend to strike for many, making this hard to achieve. This is normal and won’t hurt your race, so while you should be prepared for this and get to bed early, no need to stress if you do have trouble drifting off to dream land.

That said, prepare yourself by prioritizing sleep the “night before the night before” the race. Getting quality sleep two nights before the race and then taking it easy the day before the race will have you ready to rock on race morning.

---

Day Before the Race

Performance favors the prepared

If possible, pick up your race bib, timing chip (if the race is using them), and swag bag the day before the race. This way, you won't have to worry about rushing around and waiting in line to get it the morning of the race. Plus, you're more likely to get your desired race T-shirt size!

Build on your early bib pick-up by laying out everything you will need the day before the race so you’re not scrambling in the morning and ensure you have everything you need. This includes pinning your big number to the shirt you plan to wear in the race.

Remember, the “nothing new” rule applies to what you wear on race day, as well! Use clothes and shoes that you’ve run in before with no issues of chafing or blistering. Check the weather so you don’t wear more clothing than you need. A good rule of thumb is to dress as if the weather is 15 degrees warmer than it is—that is how much you’ll warm up during your race! If it’s cool before the race, you can always wear a warmer layer while you’re waiting for the race to start and pack an extra set of fresh clothes for after the race. Many races offer a gear check where you can store your bag with extra clothes for before and after the race, or you can toss it to a friend/family member who has come to cheer you on!

Pro packing tip: in addition to your clothes and a bottle of water, include a pack of tissues or some extra toilet paper in your race bag. Nothing worse than getting to the front of the porta-potty line on race morning and finding all the toilet paper has already been used up!

Race Day

If you’re running your first 5k race, you may be filled with questions about what you’ve gotten yourself into. What do you wear? What and when should you eat? What will the check-in process be like? Have you made a huge tiny mistake? Will this actually be fun?

And you’re not alone! These are common concerns for new runners. This post provides five pro race-day tips to put your best foot forward when starting gun goes off:

Fill The Tank

You don't want to stuff yourself on race morning, but you also don't want to race on an empty stomach. Plan to eat a light meal about 2 hours before the race; this will allow time for digestion so you’re not sidelined by cramping or side stitches.

Different meals work for different runners, and it’s best to stick to the breakfast you’ve practiced in training. But as a general rule of thumb, opt for something that’s high in carbohydrates and low in fat, fiber, and protein. Here are a few tried-and-true pre-race meals: toasted bagel with peanut butter and banana; energy bar with a cup of fruit; or oatmeal with berries and nuts. My personal go-to is oatmeal with chia seeds, banana, and peanut butter—I eat this before every morning workout and on race days. If you like to prep your breakfast the night before, consider overnight oats.

Be sure to include hydration the morning of your race, whether it’s water or a light sports drink with electrolytes. That said, there’s no need to go crazy, and definitely don’t force down fluids within 30 minutes of the starting gun—only sip on something if it’s very hot out or your mouth is dry. Ideally, you’ve been staying hydrated in the days leading up to the race, so you only need to top off your fluids if your race is in the morning or drink regularly throughout the day if it’s in the evening.

Hype Yourself Up

Pump yourself up by watching a video that inspires you before you walk out the door; and listening to a powerful, motivating playlist before you walk to the starting line. Spotify has some great running playlists you can check out for some inspiration.

Arrive Early and Warm Up

There is a lot to be done on race morning, from parking, to packet pick-up (if you didn’t do it the day before), to porta-potty lines, to race warm up. Arrive at the race site 60-90 minutes prior to the start so you have plenty time to do all this without being rushed. Consider taking the time to understand where you can park and where to go for the starting line ahead of time to cut down on race-morning stress.

About 25 minutes before the race start, it’s time to get warmed up. Fifteen to twenty minutes will do the trick: start with a 10-minute easy jog, then slowly build your pace for 5 minutes. After that, consider including three 30-second pick ups at race pace. If you need leg swings or dynamic stretches to finish the process of loosening up your body, go for it!

Start Slow and then Pick up your Pace

The starting line can be crowded and nerve-wracking with so many people and different paces. Unless you happen to be an insanely fast runner, starting in the middle to back of the pack is usually best. You will start with those around your pace and you will have many more ahead of you to chase down.

Most racers give their best effort in the first mile and then run out of gas with two more miles left to go! Instead, start conservatively and build your effort to negative split your race. In other words, aim to complete the second half of the race faster than the first half. Start conservatively and build your effort throughout the run. Then kick it into high gear to finish strong. This approach will actually help you run a faster race.

Breathe and Stay Positive

On race day, it’s natural to be nervous. Let go of any comparisons and focus inwards. You’ve done the training to complete your race, and you will achieve that goal. At the starting line, take a few deep breaths and assure yourself that you have what it takes to finish your race, regardless of the time it takes.

When things get tough in the race (and rest assured that they do get tough for everyone, regardless of experience or running ability), it's common for the little voice in your head to start telling you all the reasons why you will fail or why you should slow down. Prepare a positive mantra before the race, like "I can do it" or "Fast feet to the finish line." This will distract you from the pain and keep you focused. Practice these affirmations during hard moments in your training sessions so they become automatic by race day. 

Follow these pro tips, and you will set yourself up to execute a great race! Afterwards, keep walking for at least 10 minutes to fend off stiffness and slowly bring your heart rate back to its resting state, and do some post-race recovery stretches to stretch out your legs, hips, and back. A useful stretch to do is to site into a wide squat, elbow on your knees, breathing deeply and relaxing into the squat. Do this squat for 30-120 seconds, loosen up and relax!

After stretching grab a snack, get warm, and because most races happen in the morning, you will still have a whole day ahead of you! Consider making a morning of it by planning a celebratory brunch with friends and family, and capitalize on those post-race endorphins to set new goals for your next finish line!

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

---

Sarah Alexander

Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.

To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.

Repair and Regrow Joint Cartilage

Article by Stefan Burns - Updated June 2022. Join the Wild Free Organic email newsletter!

Cartilage is a unique human tissue with it’s own cellular physiology same as muscle, bone, brain, and organ tissues. Cartilage is the smooth but very strong protective tissue that caps the ends of bones, protecting bones from erosion as they move back each other during normal movement. When cartilage becomes damaged or eroded over time, the result can be terrible pain and a reduction in mobility. The human body caps bones with cartilage because cartilage is mostly friction-less and can regrow, whereas bone is rough and cannot regrow under normal circumstances. Once bone plates fuse in late adolescence, new bone growth stops.

Contrary to popular belief, which is that once cartilage or connective tissues are damaged then they are unable to heal, human physiological development itself provides the first clue that cartilage can be repaired and regrown. The reason for mistaken beliefs on the ability of cartilage to heal is because cartilage and connective tissues take a long time to heal and only do so under specific circumstances.

With consistency and patience, it is possible to reverse cartilage damage and heal connective tissues by modifying diet, using simple physical therapy techniques, and with intelligent supplementation.

To properly care for cartilage, it is important that equal attention is given to this unique tissue as would be given to muscle, skin, or heart tissue. Yet what we commonly see are people who work out for bigger muscles, or who devote tons of time on their skin care routines, or cardio fanatics who overdo it, but when it comes to the joints of the body, people throw up their hands and say fixing joint problems can’t be done, it’s impossible.

This is simple not true. Healing joints isn’t impossible, it’s just slow. Due to the cellular biology of cartilage, how it is created, and the chemistry of nutrient transport, it takes time to heal cartilage tissues. The methods described below are the fastest and most focused you can follow to repair your joints, but patience will be required.

Science of Cartilage Tissue

Cartilage is a smooth resilient elastic tissue found throughout the body. Where bones meet at joints, cartilage forms the protective cap which allows for smooth friction-less movement. Healthy cartilage is heavily hydrated (clue #2).

Chondrocytes in hyaline cartilage matrix. | CC3.0 - Emmanuelm at en.wikipedia

Cartilage is made up of cells called chondrocytes which are embedded in a cartilage matrix. This cartilage matrix is primarily made of type-II collagen and chondroitin sulfate.

It is the job of chondrocytes to produce a large amount of the collagenous extracellular matrix and ground substance of which they are embedded in. Ground substance is the gel-like material that contains the rest of the materials found in the cartilage matrix except the fibrous materials, providing lubrication for the collagen fibers that chondrocytes produce.

There are three types of cartilage: elastic cartilage, hyaline cartilage and fibrocartilage. Hyaline and fibrous cartilage are the types of cartilage found in joints, with elastic cartilage being what make up ear flaps and similar tissues.

The three types of cartilage, they differ in the ratio of chondrocytes to collagenous matrix | CC4.0 - Shiloh117981894 at en.wikipedia

The smooth, friction-less, and tough characteristics of cartilage are an expression of the unique proteins and molecules that make up cartilage. The main building blocks of cartilage are water, collagen, and chondroitin sulfate. For any cartilage repair and regrowth protocol, it is factors that required targeted therapy.

Just as important as cartilage is connective tissue. Connective tissue is found throughout the body, and it is an important component of overall joint structure. Very similar to chondrocytes, a fibroblast is a type of cell that synthesizes extracellular matrix and collagen. Fibroblasts create the structural framework that holds everything in the body together (1). Collectively this organ is known as fascia, and through the functions of fibroblasts, fascia exerts a huge influence throughout the body. Fascia is what holds all the organs and muscles and soft tissues of the body together and in place while still allowing for a degree of movement. Fascia is very important for posture, strength, and must be considered when healing any wound.

The same nutrients and physical therapy techniques that are effective in triggering cartilage repair and synthesis by chondrocytes are effective at stimulating fibroblasts to repair and regrow connective tissues.

Connective Tissues Require Certain Nutrients

In order to support the maintenance and creation of healthy cartilage tissues, a proper diet high in the right building blocks (fats and amino acids) is needed. You are what you eat, so the easiest way to eat a cartilage supporting diet is to eat cartilage. During digestion, animal cartilage is broken down and absorbed as amino acids, dipeptides, and tripeptides. The body transports these simple proteins to connective tissues where they can be resynthesized into the compounds required grow and repair. If following a vegan diet, then consuming the same amino acids found in collagen and at the same ratios will be similarly effective as eating cartilage. Since cartilage and connective tissues are highly hydrated tissues, drinking enough pure water every day is very important for these tissues to be healthy and function properly.

Collagen peptides are characterized by their high levels of specific amino acids glycine, hydroxyproline, proline, and alanine (2). Glycine is the main amino acid of collagen, making up nearly every third component in the collagen peptide chain. Glycine is a conditional amino acid, meaning that the body is able to produce it, but depending on diet and other factors, it might or might not be produced in sufficient quantities. The standard recommendation for glycine is to consume 10-15 grams per day. Under normal circumstances the body will get about 2 grams from a typical diet, and synthesize another 2 grams from the amino acids serine and threonine (3). That leaves 6+ grams of glycine everyday that the body would like to have for connective tissue and cartilage maintenance, but won’t synthesize at the expense of other metabolic processes and needs.

Glycine helps stabilize blood sugar levels, and conversely, with insulin resistance, glycine metabolism is impaired (4), producing a series of negative downstream effects. Cartilage and connective tissues won’t receive the nutrients they need, and other serious issues like arterial calcification and elevated cardiovascular risk are associated with glycine deficiency.

Having pain, degraded function, and reduced strength in joints is a sign that the body is stressed for glycine and not receiving adequate amounts in the diet, instead slowing breaking down connective tissues to receive the amino acids it needs for more important metabolic processes. In this way connective tissues and cartilage act as a storehouse of key amino acids, slow to fill up and faster to pull from.

To Repair Cartilage Go Plant-Based for Extra Glycine

Incorporating into your diet glycine rich foods consistently is the first and most important way you can positively benefit your joint health and reduce joint pain. This can be done by consuming animal products high in collagen, or better yet by incorporating plant-based foods high in glycine.

For the typical plant-based diet, most of the protein comes from pulses such as beans, lentils, and chickpeas, which contain three to four times as much glycine as methionine (another amino acid). Glycine deficiency is not typically a concern with plant-based diets. Methionine is an amino acid found in high percentages in muscle meat, and methionine consumption in excess depletes glycine. Considering most meat products now are muscle based and contain very little connective tissues or skin, an animal protein rich diet will provide little glycine to begin with and overtime will deplete the bodies stores of glycine due to excess methionine consumption.

I have personal experience with this. When I first started a vegetarian diet, coming off of eating a lot of meat, a couple weeks in I started to have joint pain in my knees, an exceedingly rare event for me. I had hydrolyzed collagen on hand, so rather than waste it, I took 20 grams and for the next week or so all knee pain vanished. I increased glycine concentrations in my body and the first signs of joint concern vanished. As I learned to incorporate more beans, lentils, and chickpeas into my diet, I no longer required the occasional collagen infusion to reduce joint point, instead my body was being provided ample glycine on a daily basis and at a balanced ratio with methionine.

If you’re an omnivore, incorperate collagen-rich animal products into you diet as well as plant-based sources of glycine. If you follow a carnivore diet, eat more collagen-rich animal products than you think you need, and if you’re vegetarian or vegan consistently eat plant-based sources rich in glycine. The following foods are notably rich in glycine:

• Pulses

  • lentils, beans, chickpeas, peas

• Nuts/Seeds

  • pumpkin, sunflower, almond

• Vegetables

  • spinach, cabbage, asparagus, watercress, seaweed, spirulina

• Fruits

  • bananas, appricots, oranges, avocado

• Animal Products

  • bone broth

  • poultry skin

  • seafood

  • connective tissues

  • egg whites

• Dairy

  • cheese, greek yoghurt, cottage cheese

Methods to Repair and Regrow Cartilage and Connective Tissue

Before any application of a systematic cartilage regrowth protocol, being mindful of your diet and making the changes necessary to provide yourself with enough glycine is the important first step that needs to be taken. Once diet is in check, then other variables which help with the repair and growth of connective tissues can be undertaken successfully. First up are a few known biological processes which improve cartilage repair.

Pressure Stimulates Cartilage Growth

Applying pressure has been shown to repair & regrow cartilage is pressure. Starting with simple truths, pressure is useful for healing wounds, from the basics of holding pressure on a wound to stop bleeding to pressures usefulness for healing longer term injuries such as muscle, bone, and joint damage. Pressure changes stimulate the circulatory system, bring oxygen-rich blood and fresh nutrients to the area. In addition to improving blood flow, pressure itself can stimulate changes in physiology, for example with pressure proteins can change their structure to more advanced forms.

Ace bandage wrap on the left, voodoo floss wrap on the right. Both can be used to safely apply temporary or longer lasting pressure to parts of the body.

For muscle tissue, pressure changes (contractions, pumps, etc) will carry nutrients to areas in need of repair and stimulatory growth, but in cartilage no blood vessels are carried into the tissue. Blood flow is limited in reaching cartilage due to the nature of cartilage.

Nutrients are still delivered from nearby blood vessels directly to the chondrocytes and fibroblasts of cartilage and connective tissues, only it happens through osmosis. Osmotic transfer is regulated through differences in concentrations of molecules across boundaries, and by applying pressure to a joint, the osmotic transfer of glycine, chondroitin sulfate, and other building blocks to chondrocytes and fibroblasts is sped up.

The easiest way pressure can be applied to joints or areas of pain is with elastic wraps like ace bandages or voodoo floss bands. For deeper tissues, hard objects can be used to direct pressure to specific areas and break up scar tissue. When scar tissue is broken up, an inflammation response starts, triggered by the fibroblasts, and cellular cleanup begins. If pressure through a wrap is applied to the area after scar tissue is broken up, then healing nutrients will reach the area sooner and the healing process will be more effective.

Functional Range Conditioning Improves Cartilage Health

Many of the same principles for muscle growth and strengthening can also be applied to joints. Productive stress applied to joints and connective tissues, through targeted methods like functional range conditioning (FRC) can stimulate the repair, growth, and strengthening of cartilage tissues. The proper application of strength training will also improve joint strength and function, and will tighten and strengthen the fascia. Yin yoga and hatha yoga are also especially good at improving joint health.

Any of these modalities done properly increases mobility, improves joint strength, and improves body control. By using performing joint healing movements consistently, there will be a reduction of pain and lower chance of injury, plus better body movement and control overall. FRC, strength training, and yoga are best learned from an experienced professional.

Heat Therapy Reduces Inflammation in Joints

Heat therapy has wide ranging health benefits such as improved healing and increased longevity. Heat therapy works on the cellular level by activating heat shock proteins and releasing growth hormone. Heat shock proteins elimate free radicals and heal damaged proteins, meanwhile growth hormone stimulates growth, cell reproduction, and cell regeneration.

You can do whole body heat therapy by using a sauna, steam room, or hot bath, and this will create a systemic full-body healing effect. Or you can apply heat therapy via a heat wrap to the specific joint or body part that requires attention. pairing pressure, heat therapy, and simple joint movements together is a very effective in breaking up scar tissue, cleaning up the resulting damage, and bringing in fresh blood and nutrients, returning joint function to normal.

Joint/Muscle Flossing Stimulates Cartilage Growth

Back to the beneficial application of pressure for healing connective tissues, voodoo floss bands are particularly effective in my experience. Voodoo floss bands are made of latex and can be wrapped around a body part or joint in order to improve performance, increase range of motion, or promote healing. Joint flossing effectively combines pressure and the FRC ideology, and is the single best thing outside of making changes to your diet that you can do to improve joint health. Watch the video below for more information and how to voodoo floss a knee.

Note - I prefer to skip wrapping the kneecap in order to let the knee glide more smoothly during movements. To see how to floss other joints do a search on YouTube.

Supplements For Cartilage and Connective Tissues

There are some well known dietary supplements and herbs which can with help heal cartilage and connective tissues.

Curcumin for Cartilage Pain and Inflammation

Turmeric is a bright orange root used in cooking well known for its potent anti-inflammatory and anti-oxidant effects. Curcumin, a type of curcuminoid, is the main phytochemical responsible for the health effects of turmeric. There are many different ways turmeric/curcumin supplements are formulated, and some formulations are more bioavailable than others.

• Dosing - 1000 mg of curcumin with 10 mg of piperine every morning.

• Effects - Reduced pain and inflammation.

• Supplement Recommendation - Curcumin with Piperine by Nootropics Depot.

Omega-3 Fatty Acids for Cartilage Lubrication

Omega-3 fatty acids are a type of fat used throughout the body for a variety of important bodily processes, namely for the cardiovascular system and brain. Omega-3 fatty acids have anti-inflammatory effects and work synergistically with curcumin. Omega-3 fatty acids come in three forms, ALA, DHA, or EPA. ALA is the plant version which requires conversion into DHA or EPA in the body, so it is best to supplement with DHA and EPA omega-3 fatty acids.

• Dosing - 2-3 grams of DHA/EPA combo every morning. It is better to have a greater DHA/EPA ratio.

• Effects - Reduced pain and inflammation

• Supplement Recommendation - 70% DHA Omega-3 Fish Oil by Nootropics Depot.

• Dietary Recommendation - Sardines are a super rich source of omega-3’s high in EPA and DHA. Walnuts, flaxseed, and chia seeds are good sources of ALA omega-3 fatty acids.

Sulforaphane for Joint Inflammation

Sulforaphane is a sulfur-rich naturally occurring compound found in cruciferous vegetables like broccoli, cabbage, and kale know for it’s potent anti-inflammatory health effects. A diet high in raw or lightly cooked cruciferous vegetables is best, and sulforaphane supplements are also available.

• Dosing - 50-100 mg sulforaphane every night

• Effects - Reduced pain and inflammation

• Supplement Recommendation - BroccoMax by Jarrow Formulas

Glucosamine Sulfate for Joint Repair

Glucosamine sulfate is a chemical created naturally by the body for use in joint and connective tissues, and if levels in the body are deficient, supplementation may help. Glucosamine sulfate used in supplements is derived from shellfish shells. By supplementing with glucosamine sulfate you’ll ensure your body has enough available to repair cartilage and connective tissues.

• Dosing - 1.5 grams every night

• Effects - Reduced pain, improved function

• Supplement Recommendation - Glucosamine Sulfate by Doctor’s Best

Hydrolyzed Collagen for Cartilage Building Blocks

Hydrolyzed collagen is derived from collagen-rich animal sources, and collagen is the main protein that makes up cartilage and connective tissues. Glycine is the dominant amino acid of collagen protein, and glycine has insulin, cardiovascular, cognitive, and sleep quality effects. By supplementing with collagen you’ll ensure your body has enough amino acids needed to repair cartilage and connective tissues.

• Dosing - 20-40 grams every night

• Effects - Reduced pain, improved function, better sleep.

• Supplement Recommendation (animal) - Collagen Hydrolysate by Great Lakes Gelatin

• Supplement Recommendation (plant) - Collagen Building Protein Peptides by Sunwarrior

Boswellia Serrata for Powerful Joint Repair

Boswellia serrata is a gum resin extracted from a tree, with the main active compounds being boswellic acids. Boswellia serrata can suppress pain and immobility from osteoarthritis in as little as a weeks time. Osteoarthritis is a joint disease that breaks down cartilage and connective tissues of joints, causing pain, stiffness, and loss of function.

• Dosing - 1 gram three times a day, for a total of 3 grams every day

• Effects, Increase in mobility, reduced pain, reduced stiffness/immobility

• Supplement Recommendation - Boswellia Phytosome by Thorne Research

Boron for Bone and Connective Tissue Health

Boron is the fifth element of the periodic table, and trace amounts can be found in the Earth’s crust. Even though boron is a trace element, it is critical for plant and animal biology. Boron greatly improves wound healing by interacting with the fibroblasts of connective tissues. Boron has direct actions on specific enzymes found in fibroblasts, and making sure you are not boron deficient, as is common, is another way to make sure there are no weak links in the healing process.

• Dosing - 10 mg per day

• Effects - Improved healing time, stronger connective tissues

• Supplement Recommendation - Pinch of borax by 20 Mule Team

Bonus - BPC-157

BPC-157 is a 15 amino-acid long protein peptide, with BPC short for body protection compound. BPC is found in stomach gastric fluids, and when injected into a problem area, reduces oxidative stress and speeds up wound and tissue healing. BPC-157 has also been shown to heal epithelial tight junctions in the gut. I haven’t used BPC-157 myself, but it’s effects are so powerful I included it as a jumping off point for your own research. BPC-157 is not used in this cartilage and connective tissue healing protocol.

Joint and Connective Tissue Healing Protocol

Using the methods, tools, and supplements above, and with a good diet already in place, a cartilage and connective tissue repair and regrowth protocol can be designed. This protocol will increase collagen protein synthesis using joint flossing, pressure and heat therapy, functional range conditioning, and intelligent supplementation. It’s also very important to better understand posture and how tension runs through the body in order to make a joint and connective tissue regeneration protocol most effective, and so future mistakes aren’t made that require this process to be done more than once. To read my article on the topic click the button below.

The protocol is a week long, and can be repeated as many times as needed until improvement or complete restoration of function. Weight training is recommended once joint health and pain have abated so lean tissue, bones, and connective tissues can strengthen. The general principles of the program are:

• Daily stimulation of the collagen protein synthesis pathway for affected joints via joint/muscle flossing

• Walking 1x a week for general movement and cardiovascular health. Walk more on your own too!

• FRC 2x a week for targeted applications of overload (for strength and resiliency increases) and movement (for range of motion improvements)

• Yin Yoga 1x a week for restorative movement, deep passive stretches, relaxation, fascial stretching, deep breathing, and overall tension release

• Morning Supplements: 2-3 grams omega-3 fatty acids, 500-1000 mg turmeric/curcumin combination, 10 mg boron.

• Evening Supplements: 50-100 mg sulforaphane, 1.5 grams glucosamine sulfate, 20 grams collagen.

Monday

1. Morning supplements

2. Joint flossing

3. Pressure with ace bandage and self myofascial release

4. Evening supplements

Friday

1. Morning supplements

2. Joint flossing

3. Pressure with ace bandage and self myofascial release

4. Evening supplements

Tuesday

1. Morning supplements

2. Joint flossing

3. Heat therapy

4. Evening supplements

Saturday

1. Morning supplements

2. Joint flossing

3. FRC exercises

4. Evening supplements

Wednesday

1. Morning supplements

2. Joint flossing

3. FRC practitioner visit

4. Evening supplements

Sunday

1. Morning supplements

2. Joint flossing

3. Heat therapy

4. Evening supplements

Thursday

1. Morning supplements

2. Joint flossing

3. 30-60 minute walk

4. Evening supplements

All these techniques can be used more often than scheduled in the program, but I reduced their frequency in order to make the routine more realistically possible. If you are really determined to fix whatever joint problems you are experiencing, go all out and devote a lot of time towards these practices. Remember though, healing joints and connective tissues takes a long time due to the biology of it, so doing what you can consistently is best long term strategy to make progress.

The importance of diet can’t be understated. Other than acute injuries, it might have been diet that made these joint and connective tissue problems arise. Having a joint friendly diet is at least half the battle.

References:

1. Bordoni B, Zanier E. Understanding fibroblasts in order to comprehend the osteopathic treatment of the fascia. Evidence-Based Complementary and Alternative Medicine. 2015;2015:1-7.

2. Gauza-Włodarczyk M, Kubisz L, Włodarczyk D. Amino acid composition in determination of collagen origin and assessment of physical factors effects. International Journal of Biological Macromolecules. 2017;104:987-991.

3. KEGG PATHWAY: Glycine, serine and threonine metabolism - Reference pathway.

4. Adeva-Andany M, Souto-Adeva G, Ameneiros-Rodríguez E, Fernández-Fernández C, Donapetry-García C, Domínguez-Montero A. Insulin resistance and glycine metabolism in humans. Amino Acids. 2018;50(1):11-27.

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

---

Other Articles on Recovery

Leg Workouts

Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!

The majority of your training in the gym should be centered around full body workouts, followed by push and pull workouts (as covered in parts 1 and 2). To optimally train the body, the limbs (legs and arms) need direct attention and training. The legs especially are very important for overall health and wellness.

WFO Workout Routines

Part 1 - Full Body Workouts

Part 2 - Push & Pull Workouts

Part 3 - Leg Workouts ✅

Part 4 - Arm Workouts

Part 5 - Calisthenics & Core Workouts

To build on parts 1 and 2, we add leg workouts into the routine and adjust the rest of the routine to compensate for the increased leg volume and intensity. If you want a stronger squat, deadlift, and hip thrust, have a dedicated leg day 2x a week. If you want bigger quadriceps, front squat frequently.

Below we’ll cover the main movements used to train the legs, add a new recovery method, provide the leg workouts to be used moving forward, and will show how to flexibly incorporate leg days into a training schedule

---

Importance of Leg Training and Calves

The legs can be split into three main sections, the calves, thighs, and glutes. Both the calves and thighs have different muscles front and back, and the glutes are situated behind the hips. The legs are unique in that they contain a huge amount of muscle mass compared to other parts of the body. Upper leg muscles encircle the femur, the largest and strongest bone of the body, but there are no organs in the legs like with the torso. Because the legs comprise such a large percentage of the total body mass of the body, they are very important to develop for overall health and wellness.

Strong well-developed legs are critical for many of the movement patterns we rarely reflect on like walking and standing. Legs that have more muscle will have a greater metabolic impact on the body, burning more calories and helping to stabilize blood sugar and hormone levels. Nimble legs and the inner ears determine your balance, and there is excellent data showing how easily you can get off the ground using only your legs predicts lower all-cause mortality (death from any reason). For these reasons and more it is incredibly important to be mindful of your legs and to train them frequently and intelligently.

Balancing the development of the legs is also very important. Exercises like the barbell squat activate all of the musculature of the legs, but the calves are only minimally activated. Hip hinging exercises like the deadlift are similar. The reason the calves develop sub-optimally is because the calves are best strengthened when the foot and ankle are the primary joint loaded with force during a movement, like a calf raise. With weight-training routines it is common for calves and forearms to be neglected at the expense of the upper arms, upper legs, midsection, and torso. But as we know with the connection between balance and risk of injury, equal attention needs to be given to all the muscles of the legs, no matter their relative size or aesthetic features.

Because time at the gym is limited, it’s a tough pill to swallow to train calves heavy at the expense of exercises like squats, and many people end up ignoring their calves completely as a result. To solve this, train calves at the beginning of every leg workout and use them to warm up all the muscles of the lower body. For blood to reach the calves much of it will travel past and through the upper leg, activating everything along the way. With pre-activated calf muscles, risk of injury during heavy lower body compounds like squats and deadlifts decreases, and those exercises then serve to activate and stress the calves to a greater degree.

---

Muscles of the Legs

Calves

• Gastrocnemius

• Soleus

• Tibialis Anterior

Quadriceps

• Rectus Femoris

• Vastus Lateralis

• Vastus Intermedius

• Vastus Medialis

Hamstrings

• Biceps Femoris, Long Head

• Biceps Femoris, Short Head

• Semitendinosus

• Semimembranosus

Glutes

• Gluteus Maximus

• Gluteus Medius

• Gluteus Minimus

---

Main movements for the Legs

Gastrocnemius

• Standing Calf Raise

Soleus

• Seated Calf Raise

Tibialis Anterior

• Reverse Calf Raise

Quadriceps

• Squat (front, back)

• One Legged Squat (pistol, shrimp)

• Cossack Squat

• Sissy Squat

• Lunge (forward, side, reverse)

• Step-Up

• Leg Press

Hamstrings

• Deadlift

• Single Leg Deadlifts

• Stiff Legged Deadlift

• Glute-Ham Raise

• Leg Curl

• Good Morning

• Squat

Glutes

• Hip Thrust

• Hip Bridge

• Squat

• Deadlift

• Lunge (wide)

• Leg Press

Note - Various implements can be used for the above exercises, such as the barbell, dumbbells, kettlebells, cables, machines, and more.

---

Unique Considerations for Legs

In general, leg workouts using the movements above will train the smaller stabilizer muscles of the legs (i.e hip abductors, tiny thigh muscles) which were not covered in this article. Training the body, but especially the legs, in both the sagittal and frontal planes of motion is very important in developing a strong, healthy, and limber lower body. Moving forward and back would be sagittal, and side to side frontal.

Legs are interesting in the fact that the primary joints of the legs are very robust compared to the joints of the torso thanks to bipedalism. This allows the legs to be trained daily if desired for extended periods of time, as long as volume and intensity are intelligently managed.

If rapid lower body strength or hypertrophy development is the goal, then high frequency leg training is useful to experiment with. The legs are also special in that they hold a large amount of muscle compactly. There are no organs housed and protected in the legs. Once well developed, with movement as simple as walking, the legs are metabolically activated and can burn a tremendous amount of calories with less effort than for the torso. Even at rest the muscle mass of the legs has a large influence on ones Basal Metabolic Rate (BMR). As such, strong healthy legs are a key factor in overall body composition, and increasing muscle mass in the legs can be very useful for fat loss.

For the months of full body workouts and push/pull workouts, we learned and put into practice a lot of wellness habits that exist outside the gym. Sleep, diet, water, and gut health were on the agenda. For this month, heat therapy and post workout nutrition are the new lifestyle add-ons to keep recovery high and nutritional demands met.

---

Heat Therapy and Post-Workout Nutrition

Heat therapy, like using the sauna or taking a very hot bath, is one of the most powerful recovery tools you have available to you. Heat therapy activates heat shock proteins which heal cellular damage, increases metabolic rate and has cardiovascular benefits, and dramatically boosts growth hormone levels for a short while afterwards. All these effects and more aid greatly in your ability to recover from a hard training session, and if done 1-3x per week for 15-30 minutes each time, the same rate of progressive overload growth that this program has created can be maintained. Heat therapy is a stressor itself, so make sure the rest of your lifestyle is as low-stress as possible, that’s why laying the foundation in months 1 and 2 was so important. Leg training is one of the most stressful types of training out there, and if you’re not careful it is really easy to become injured.

8 oz coconut milk, 30 grams protein, 6 raw egg yolks, 3 g creatine, and cinnamon to taste.

To aid in the recovery from the increasing demands of this workout routine, post workout nutrition becomes more important. More protein will be needed by the body, as well as cellular and hormonal building blocks like cholesterol.

Drink this muscle building shake after every leg and full body workout to ensure you’re getting the macro and micronutrients your body needs to build muscle and synthesize steroidal hormones.

---

Leg Workouts

Below are the leg workouts to be used for month three and beyond of the WFO workout routine.

Leg Workout (A)

3x20 Seated Calf Raises

5x5 Squats

4x8 Hip Thrusts

5x10 Glute Ham Raise

Leg Workout (B)

3x20 Standing Calf Raises

5x5 Deadlifts

4x8 Front Squats

5x10 Cossack Squats

525 lb Deadlift by Stefan Burns

While the exercises for each workout above are best suited for the rep ranges given (5x5, 4x8, 5x10), cycling the rep ranges in-between exercises will stimulate new adaptations with the same three exercises per workout. Exercises can be adapted or changed too, there is nothing wrong with that.

Be very thoughtful when changing exercises though, and don’t change exercises often, because it’s easy to begin altering all the variables for fun rather than stick to the plan that will ensure progress and the achievement of goals set. The gym is a place to train your discipline. Forget what you want to do or what’s fun, do what you need to do, and find a way to enjoy that process.

Leg Workout C below is designed for a more athletic focus, and Leg Workout D for more aesthetic driven goals:

Leg Workout (C)

3x20 Reverse Calf Raises

Hip Thrusts 5x5

Lunges 4x8

Cossack Squats 5x10

Prowler Sprints 5x30 yards

Athletic Focus

Leg Workout (D)

3x20 Reverse Calf Raises

3x30 Standing Calf Raises

5x5 Front Squats

4x12 Glute Ham Raise

5x15 Lunges (wide)

Aesthetic Focus

Combined with full body and push & pull workouts, you can start to see how adaptable these routines are. For legs, the rep and set schemes are always given lower rep range strength priority on the dedicated leg day (for example the 5x5 compound movement), with the full body workouts using the other reps ranges more typical for hypertrophy. Because of this, the full body and push + pull workouts need to be slightly altered from months 1 and 2. This isn’t a problem because the overall strategy employed here is program flexibility. After part six, you’ll have the know-how and experience to be able to dynamically build your workout routine every week from the different types of workouts presented, while still following a clear path towards progressive overload.

The two weeks of programming below are to be repeated twice over the course of part 3, which like the other parts is a month in duration. As with part 2, weights for the first week of this month will be the same as the last week of month 2. Increase weights by 5% for week 2, and by another 5% for week 4. This is the cadence that will be established, 5% increases every two weeks. When stress is low and recovery is high, this is very manageable for a long time, especially when the starting weights were in the 40-50% 1 rep max range.

---

Month 3 Workout Routine

Week 1

Monday - Full Body

5x5 Hip Thrusts

4x8 Pull-Ups

5x10 Pec Deck

3x15 Hanging Leg Raises

Tuesday - Pull

One-Arm Lat Pulldowns 3x20

Barbell Rows 4x6

Chin-Ups 3x10

Facepulls 3x15

DB Curls 3x10

Wednesday - Legs

5x10 Ab Wheel Rollouts

3x20 Seated Calf Raises

5x5 Squats

4x8 Hip Thrusts

5x10 Glute Ham Raise

Thursday - Push

5x5 Incline Press

4x8 Dumbbell Incline Press

5x10 Pec Deck

3x12 Skullcrushers

Friday - Full Body

5x5 Deadlifts

4x8 DB Press

5x10 Leg Press

3x30 Reverse Crunches

Saturday & Sunday - Rest

Week 2

Monday - Full Body

5x5 Squats

4x8 Pull-Ups

5x10 Pec Deck

3x15 Hanging Leg Raises

Tuesday - Push

Dumbbell Front Raises 3x20

Bench Press 4x6

Kettlebell Press 3x10

Lateral Raises 3x15

Tricep Cable Extensions 3x10

Wednesday - Legs

5x10 Ab Wheel Rollouts

3x20 Standing Calf Raises

5x5 Deadlifts

4x8 Front Squats

5x10 Cossack Squats

Thursday - Pull

5x5 Barbell Rows

4x8 Behind-the-Neck Lat Pull Downs

5x10 One-Arm Seated Cable Rows

3x12 Hammer Curls

Friday - Full Body

5x5 Incline Press

4x8 Lunges

5x10 Pull-Ups

3x20 Cable Woodchops

Saturday & Sunday - Rest

---

Follow Progressive Overload

With the routines used for month 3 of the WFO workout plan, legs are trained 3x a week, upper body 4x a week, and core 3x a week. The rest day on Wednesday was eliminated, in effect only increasing leg frequency, volume, and intensity compared to part 2. Training legs twice a week, as was done in part 2, is effective, but training legs 3x a week is where the real magic happens. Recovery practices are extra important now though. Heat therapy is introduced in part 3 because leg training is very stressful and metabolically demanding; heat therapy simply wasn’t needed until now, and the extra endogenous growth hormone production will benefit recovery and overall growth.

For part 4 we discuss arm & forearm training, how much arm size you can realistically add in a month with an arm focused routine, and how experience with this training philosophy lays the foundation for intuitive training.

A Beginner’s Guide to Start Running

Join the Wild Free Organic email newsletter!

Getting out the door is more than half the battle when it comes to starting to run. Irregular and demanding work schedules, kids, and other commitments make it difficult to commit consistent time to running. On top of that, we’ve lost count of the people who say they are frustrated, because they have constantly been disappointed with their lack of progress—running never seems to get any easier.

The key to overcoming all of these obstacles?

Facing them with a solid plan of attack!

Raceday! From experts to beginners, anyone can participate in a 5k and compete against themselves.

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan ✅

2. Incorporate Strength Training into your Running Routine

3. Preparing for your First 5K

4. Final Preparations and 5K Race Day

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

---

There are more training plans out there than we can count, but only a handful that truly seek to guide someone who has been inactive for months or years and wants to be able to run a 5k straight through. One of these is the “Couch to 5k” running plan (C25k), which has helped thousands go from a sedentary lifestyle to completing their first 5k. It provides a progression of walk-runs over nine weeks that builds up to 30 minutes of straight running. While C25k is a great program, and we love the functionality and ease of its app, there are a few critical ways in which the training program falls short:

---

Weekly Strength & Mobility

Running is stressful on the body. Particularly when people are just getting started, they tend to not have the lower body strength needed for the demands of running, which makes them vulnerable to injuries like shin splints, achilles tendinitis, IT band syndrome and plantar fasciitis as a result. Staying injury free during the first few weeks of running is crucial.

Committing to 20-30 minutes of strength training 1-2x per week just as a start will do wonders to build strength and prevent injury. Further benefits of strength training include burning fat and building muscle. Improved body composition will help you run further and faster with less effort.

Incorporate strength training into your running routine to see the benefits!

For the aforementioned reasons, we include one strength/mobility session per week in the zero to 5k program below. This 7-minute strength workout is a great one and can be done at home with no equipment!

---

Time, Not Distance

While the Couch to 5k plan lets the individual choose whether to run for time or distance. However, when running for distance, people often feel pressure to cover a certain distance in a certain time. For beginner runners in particular, this can lead to over-exertion and bad running from habits which can result in injury, less enjoyment, or both. Plus, having a reliable amount of time for a run session will make it easier to plan ahead and incorporate running into your schedule.

---

12 Weeks for Gradual Progression

It takes time for both mind and body to adapt to running. While the Couch to 5k program says to repeat weeks if needed, it can be hard to alter a plan and can even feel like a “failure.” For that reason, we have extended the plan from nine weeks to twelve, giving runners a clean three months to prepare for their 5k. This slightly more conservative approach will decrease the chance of injury and allow for more enjoyment along the way.

There are still some weeks that might seem like a big jump, particularly the jump from wk10 to wk11, which removes walking breaks. The key on week 11 is to remember that you have built up the strength and endurance necessary to make this leap, especially since the overall volume decreases a bit. Focus on the decreased total workout time as opposed to the increase in continuous running—it’s more of a mental leap than a physical one, we promise!

Our “Make a Run For It” Beginner’s Training Plan integrates some of the great foundational aspects of C25k with the changes made above:

“Make a Run For It” Beginner’s Training Plan - Sarah Alexander

As you embark on the training program above, keep these five pro tips in mind to guide you through the peaks and valleys of running and empower you to run a 5k straight through:

---

1) Plan Ahead

In terms of your macro schedule, plan your weeks in advance. Obviously things may change along the way, but having a blueprint for your week will help as you learn to integrate running into your life. It is best to space out runs with rest days in between, but what works for one person won’t work for another, so we leave the scheduling of sessions up to you. Consider M/W/F/Sa or T/Th/Sa/Su, but at the end of the day, commit to the schedule that best fits the demands of your life.

On the day to day, try to make running the first thing you do in the morning, before life has a chance to get in the way. Make running your you time. Setting the alarm 40 minutes earlier than normal might seem painful, but you can make things easier on yourself by setting out your gear and placing your shoes right next to the door the night before. Wake up, get up, and go.

“You are the master of your schedule, but no matter how well intentioned we are, something gets in the way! Give yourself the best chance of successfully completing each session by planning ahead.”

That said, some people are just not early birds. If you prefer to train after work, pack running clothes to change into right at the end of the day. Also consider setting a “workout meeting” on your calendar to hold you to your workouts. The most important thing is to be consistent from session to session and week to week.

---

2) Bring an accountability partner (or many) on board

As you build the habit of running, you need to make the pain of skipping your run greater than the pain of doing it. Have somebody that trains with you, or who you tell about your training, so you can check in with them each session. Ideally, talk a friend or family member into starting the program with you so you’re both starting from the same level!

Have an accountability buddy, or run with a buddy!

In addition, consider joining a running club. Many companies, local running stores, and local communities have running clubs, which are great resources as you build your habit of running. While you have your accountability partner in place, the more people you surround yourself with who are doing the things you want to do, the better.

Not only can these resources serve as extra motivation to hit the pavement, but they can also help you become a better runner. Remember the golden rule of 5: you are the average of the five people you associate most with. So associate with faster, more experienced, healthy runners. Don’t have an in-person running community in your area? No stress, there are a lot of online running communities that can help as well. Before you know it, you will have built enough momentum that you might even become someone else’s accountability buddy!

---

3) Warm up before, stretch after

Doing a dynamic warm-up can take less than 5 minutes and will help you feel better from your first minute of walking. It will also decrease your chance of injury. After your run is the time to do some light stretching. I always think of post-workout stretching to be like a glass of cool lemonade on a hot day—it’s a chance to not only restore my muscles, but also take some deep breaths and soak in the training session I just accomplished. Carving out a few extra minutes before and after each session can feel strange, but properly warming up and cooling down will without a doubt put you in a better place physically and mentally going into the next workout that week.   

---

4) Keep a Running Journal

Journaling is a great way to embrace the opportunity for personal growth that comes with any running journey. Tracking your progress will also help you keep track of your progression and keep things in perspective when you’re having a hard time getting through a training week. On top of that, it’s a great way to notice how running is changing your life without having to try too hard—feeling less stressed or in a better mood? Finding changes in food cravings and appetite? Experiencing more confidence? Jot it down! It will be fun to look back on your observations at the end of the three months.

You can also use your log to track your eating if you are running for weight loss. Changing your diet will be a key component to shedding pounds in addition to increased physical activity. Keeping a log—either written or digital—will help you stick with new healthy snacks, take note of what’s working and what’s not, and monitor your energy intake/expenditure.

---

5) Keep Running Fun!

When training for an event, you will inevitably face a time when you have to dig down deep to find motivation; there will be days when you don’t want to run. A good way to find that motivation on days when it’s lacking is by packing a fun outfit you’ve been wanting to wear, creating a new running playlist, or downloading that interesting new podcast you’ve been wanting to listen to!

A couple great playlists to check out on Spotify are 170-190 BPM: Hip Hop Playlist and 170-190 Rock Playlist. Not only do these playlists include some great tunes, but they all have tempos that you can run to in order to practice good cadence (strive to hold ~180 strides per minute to reduce chances of injury and improve running economy).

---

Thirty Minutes and an Open Door are all it takes

As you integrate activity back into your life and embark on your running journey, keep these tips in mind, and let us know how they are working for you! Stay focused on your end goal but remember to have fun with your training and enjoy the process, as well. What’s important in this journey is that you finish what you started—that in itself is a huge accomplishment, and you will make lasting memories and change your life in the process.

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

---

Sarah Alexander

Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.

To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.

Incorporate Strength Training into a Running Routine

Join the Wild Free Organic email newsletter!

Strength and power are not usually associated with running, yet, these physical qualities are fundamental to running performance and injury prevention. Strength exercises can vary largely in difficulty, technique and weight added. Resistance training has a wide range, from body weight exercises such as push-ups to barbell exercises such as the bench press, and even to exciting functional movements such as sandbag carries.

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan

2. Incorporate Strength Training into your Running Routine ✅

3. Preparing for your First 5K

4. Final Preparations and 5K Race Day

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

---

Why Add Strength Training to a Running Routine?

Strength and power are important to prevent injury and maximize performance for runners, and the answer lies in the physics of running. It revolves around something called “ground reaction forces”. To put it simply, these are the forces that the foot puts on the ground when landing. In return, the forces from the ground are returned to the foot. It has been shown that when the foot strikes the ground, up to 3 times body weight forces are exerted on the leg and foot hitting the ground (1)! Therefore, strong leg muscles are better able to withstand that amount of repetitive force making the runner less likely to get injured.  Also, the more force a runner can place on the ground, the faster they will run (2). So if that has you confused, don’t worry. After you perform the following exercises you will see first-hand how strength training can help.

It is recommended to do these exercises after a run or on a separate, non-running day. Incorporate them into your morning routine. Resistance training, although very beneficial, will tire the muscles used for running. Running with fatigued muscles can change ones running form and increase the risk of injury (3, 4). For advanced trainees, it is important to have a day or two dedicated to weight training per week. This can be after an easy jog instead of a run. A lifting session is not meant to be done on ones dedicated rest day.

Below is an example of what to add in after a run. Paired with a 5k running plan and proper diet and your results will be striking. Many of the basics (the push-up) are explained in a way to make them easier to perform and better understood how to progress. There are also new movements most runners have never performed before.

---

Beginner Strength Training for Runners

Whether you are an elite marathoner or just got of the couch for the first time in 5 years, the following exercise are an essential starting point for your exploration into strength training.

2x a week perform the following circuit. Focus on proper form, consistent breathing, and don’t rush through the exercises.

• Squats 3 x 10-20

• Push-ups 3 x 0-20

• Lunges 3 x 10-20

Note - sets x reps (i.e. 3 x 10 is three sets of ten repetitions)

Exercise: Body Weight Squat

To perform this exercise for the first time it is often helpful to have a chair behind you as you sit back. The movement should mimic sitting into a chair, using your legs to control the motion on the way down. Once your behind touches the chair, stand back up using just the strength of your legs. Squats strengthen the large muscles in the legs that are responsible for generating power. Try starting with 3 sets of 20 repetitions with about 30 seconds rest between sets.

Exercise: The Push-Up

Don’t start thinking this deadly gym class favorite has come back to haunt your dreams. No need for struggling to hold a proper form or suffering with your knees on the hard ground. We are going to make it easier and hopefully more fun by using the negative push-up. First, start at the top of the position and lower slowly to the ground. Then to get back to the starting position, role up using your legs and abs. The purpose of negative push-ups is to maintain the form while on the eccentric (downwards) part of the movement. You will be able to take on regular push-ups after being able to do several of these. Begin with 2 sets of as many repetitions until fatigue, and as you build strength in your arms, shoulders, and chest, you can add more sets and reps.

Exercise: Lunges

Along with the squat, this leg exercise is great for runners. It will build power in the legs and can be altered to make it more difficult as you progress. The movement of the lunge is done by stepping out with one leg and letting the other knee gently move toward the ground. The “stepped out” foot is then brought back to place the feet together. When done properly this movement should not put stress on the knees or ankles. When you can do 20-30 consecutive lunges, then a jumping lunge can be integrated into the routine. Adding a jump in the movement will further develop the explosive leg muscles used in running.

---

Intermediate Strength Training for Runners

Once you have mastered the basics for your chest and legs, the following exercises will further challenge your strength and power systems, especially those of the back and core, pushing your running PR’s lower.

Combined with the above beginner routine, 1x a week perform the following circuit. Focus on stability through the midsection throughout all the movements.

• Australian Pull-Ups 3 x 10-20

• Hollow Body Holds 3 x 10-30 secs

• Burpees 3 x 10-50

Exercise: Pull-ups/Australian Pull-up

Another body weight classic is the pull-up. No need to fear if you are not quite ready for a full on pull-up. There are many other variations that work the same muscles and movement patterns. In order to bust out perfect chest to bar reps, your whole upper body must be able to generate coordinated force. Progressing through exercises ensures this is an easily accomplished goal, only requiring hard work and commitment.

The Australian Pull-Up can be used if you are new to upper body pulling movements such as the pull-up but you are not strong enough to do a pull-up. After progressing to 10-15 repetitions continuously with good form, your arms will be ready for any hill out there!

Exercise: Hollow Body Hold

Gymnasts and divers are very familiar with the pleasant burn from this abdominal strengthening movement the Hollow Body Hold. This involves lying on your back with the hands and feet off the ground about 8-12 inches. Not to bad right? Just wait. To make it harder, contract and stabilize your core, starting to rock back and forth like a see-saw on your whole back without bending in the waist or letting the feet/hand touch the ground. This movement takes time to learn but the effort is worth the results, namely a stronger, more defined midsection!

Exercise: Burpees

Simple yet effective, burpees can be done anywhere or everywhere. Start in the push-up position and lower to the ground. Push to the starting position, and then jump the feet to the hands in one fluent motion. Now stand up and finish but jumping in the air with the hands over the head. After landing, place the hands on the floor and step the legs back. Now repeat that!

Not only can these be used to improve fitness but also to measure it. For women, doing 40-50 in a 3 minute period indicates that you are fitter than average (5). This movement may involve a small learning curve, but there are many ways to make this movement easier and manageable for just about anyone.

---

Advanced Strength Training for Runners

Kettlebell training and running go hand in hand!

Once you’ve progressed through the basic and intermediate routines, you can start to experiment with more complex strength training movements.

Do not rush learning and mastering the basics! Basic strength exercises can be scaled and modified for a long time, really it is a life long learning process.

Combine the below routine with the beginner routine (1x a week) and the intermediate routine (1x a week). Perform the following exercises to completion one after the other, focusing on building full body power and explosiveness.

• Power Cleans 3 x 5

• Head Bangers 3 x 8

• Single Arm Dumbbell Snatch 3x15

Exercise: Power Cleans

Rarely are runners ever introduced the explosive, whole body movement known as the Power Clean. As far as strength, power, and muscle development goes, power cleans checks all the boxes. Like most barbell lifts it is best to learn the movement from an experienced lifter. Hire a coach so you can learn how to perform the movement correctly, effectively, and safely. It is recommended to start very light, starting with 3 sets of 5 reps. The time invested into this movement will pay dividends on the race course. Especially for a strong finish. 

Exercise: Head Bangers

Head Bangers are a modification of the infamous pull-up. Start with pulling up on a bar to place your chin over it. Then push your body away from the bar as far as possible followed by quickly pulling yourself back to the bar. This should all be done without letting your chin fall below the bar. 

There are many variations to this motion including changing the grip on the bar or leg position. When first starting this movement, aim for 3 sets of 8, and following the principle of progressive overload, add a few more reps each week.

Exercise: Single Arm Dumbbell Snatch

Coordination, speed, and strength are what you will develop with the Single Arm Dumbbell Snatch, and it’s imperative you perform this movement safely. Single arm dumbbell snatch 

This lift can be done with lighter weights at first and increased after gaining experience and proper patterning.

---

Become a Multi-Disciplinary Athlete

Whether you’re new to running or an advanced trainee, you’ll benefit from incorporating proper resistance training into your wellness routine.

Strength Training builds muscle, burns body fat, ramps up your metabolism, and strengthens your skeleton, tendons/ligaments, and fascia.

Strength training the right amount will make you a better runner, and a healthier person.

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

---

References:

1. Cavanagh, P. R. & Lafortune, M. A. Ground reaction forces in distance running. J. Biomech. 13, 397–406 (1980).

2. Nagahara, R., Mizutani, M., Matsuo, A., Kanehisa, H. & Fukunaga, T. Association of Sprint Performance With Ground Reaction Forces During Acceleration and Maximal Speed Phases in a Single Sprint. J. Appl. Biomech. 34, 104–110 (2019).

3. Gerlach, K. E. et al. Kinetic changes with fatigue and relationship to injury in female runners. Med. Sci. Sports Exerc. 37, 657–663 (2005).

4. Christina, K. A., White, S. C. & Gilchrist, L. A. Effect of localized muscle fatigue on vertical ground reaction forces and ankle joint motion during running. Hum. Mov. Sci. 20, 257–276 (2001).

5. BMI, Endurance-strength Abilities, Female Students, Health-related Fitness. Int. J. Sports Sci. 9 (2013).

---

Carter Denne

Carter Denne is a physician with a Masters Degree in health science. With a strong background in athletics and sports science, Carter applies his health and wellness knowledge in his career and through educating others.

You can follow and connect with Carter through his Instagram @carterdenne.

Preparing for your First 5k

Join the Wild Free Organic email newsletter!

I’ll never forget my first running race.

Lining up at the start line, I was admittedly under-prepared, had no idea what to expect, and could feel my heart pounding out of my chest. Of course, once the gun went off, it continued to beat out of my chest for the 3.1 miles that followed—but for a different reason! The exhilaration that came from confidently completing an event that previously scared me was a formative experience, and the strength of spirit running has given me has certainly made me a better person and athlete.

As fantastic as my first running race was, it would have been much more enjoyable with proper guidance and knowledge leading up to the event. With that in mind, in this post, we lay out the top reasons to sign up for a 5k race as well as the essentials of preparation so you are ready to put your best foot forward on race day!

- Sarah

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan

2. Incorporate Strength Training into your Running Routine

3. Preparing for your First 5K ✅

4. Final Preparations and 5K Race Day

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

---

Why Sign up for a 5k Race?

If you’ve been wanting to be more active and are looking for a goal to motivate you to get started, a 5k running race is a great event to consider. It’s challenging, but relatively short at 3.1 miles, increases your fitness across multiple disciplines such as cardiovascular, strength, and flexibility, and it’s fun! Of course, it can be nerve-wrecking to sign up for an athletic competition, especially if you’re worried that you will be “too slow to run a race” or that you might come in last, but there is little to feat. Fitness is a personal journey, and any progress forward is to be celebrated. Five kilometers—or 3.1 miles—is an excellent distance to start with, because it’s achievable for first-time and seasoned runners alike. Humans are natural born runners, and the joy of running races is that most competitors, regardless of their speed, are out there for the same reason: working towards a goal and striving to be a little better than they were yesterday!

Signing up for a 5k can be the perfect way to set new fitness goals. The difference between exercising in general and training for an event is that with training every workout becomes purposeful. Most find training more motivating, more enjoyable, and results in better progress, as you’re less likely to skip a session with a target ahead of you. Beyond fitness, facing a fear or challenge like a running race can provide confidence that extends to many facets of life beyond running. Crossing the finish line of your first race will be something you will always remember. On top of that, preparing for and racing in a 5k can be a fabulous way to connect with a new community of positive, motivated people working towards a similar goal. And many races benefit local or national charities, making participation in one a great way to give back.

Depending on your current level of fitness, it’s good to give yourself six to eight weeks to prepare for an event. There are many great resources to find an event near you at the right time, I recommend:

• Race-Find

• Active’s Race Directory

---

Gear Up

Proper gear is essential for injury prevention, faster progress, and it can also be motivating!

One of the joys of running as compared to other sports is that it doesn’t require much gear to get started: all you need is a properly fitted pair of shoes, a suitable sports bra (for women) and comfortable sportswear that allows you to move and makes you feel good. It’s also helpful, but not absolutely necessary, to invest in a sports watch. Make sure you do take the time to visit a local running store to know that you are in the right set of shoes for your feet. Particularly if you’re looking to shed a few pounds, the extra weight and pressure on your joints can make you vulnerable to injuries, so it’s critical to be in shoes that provide the right support based on your running gait, foot, and body type.

Regardless of weight, some might need shoes with extra cushioning, while others may need extra arch support. Taking the time to find a shoe that feels comfortable and provides appropriate foot support will save you time and agony down the line.

Note - If you are overweight or obese, please start slowly with running, and focus on a healthy diet/lifestyle for weight loss! What’s it worth getting into shape if you hurt yourself in the process. Take the time to do it safely and correctly.

---

The Biggest Changes Start with the Smallest of Steps

You have registered for your goal race and have all the right apparel for training. You’re next step? Get training!

While it is great to leverage the motivation that comes from a new goal, trying to do too much too soon can lead to injury and burnout. With running, consistency and frequency are the keys to progression, whether you’re a beginner or have been racing for years. So consider selecting and following a training plan to prepare for your goal race.

There are many great training programs available online to get you started. When selecting a plan, it is understandable to try to take on a routine that you want to be able to handle. But one lesson life will teach you is that you have to start from where you are, rather than where you want to be. The key is selecting one that fits your schedule and current ability, so you will stick to it.

If you’ve been inactive for a few months or longer, begin by walking on the treadmill, road, or trails to get your body used to activity. Give yourself a manageable progression of walk time before switching to a run-walk strategy like this six-week beginner 5k training plan, which includes three runs per week. Eventually, you will build up to being able to run your workouts straight through and start increasing weekly volume! If you’re already there, consider a program like this intermediate 5k training schedule, which includes an additional run every week as well as an optional cross-training day to continue building your fitness while mixing it up and avoiding the impact of running.

As you get into training, it’s not uncommon for the little voice in your head to tell you from time to time all the reasons why you will fail or should skip a day. Adopt a positive mantra that will help re-focus you; it can be as simple as “no excuses” or “I can do it!” I think about how I want to feel on the start line, knowing that I did everything I could to run my best race. “Your race is in your hands” is all it takes to get me out the door!

That said, life happens. If you only have time to run for half the time scheduled, do that half! If you have to miss a session, don’t try to scramble things around. Just pick back up with your schedule and re-commit to executing each future session. If you are not able to keep up with the program, repeat the earlier, easier sessions and gradually increase the time on your feet, or consider adopting a lower level plan so that you can consistently complete each session.

---

Prioritize Proper Running Form to Build a Strong Foundation

As you embark on your run training program, remember that running is about more than just going from point A to B. Practicing proper running form will help you progress more quickly and, ultimately, perform better.

One key component of run form is posture. For running, good posture means the following:

• Running with your head tall (like there is a string pulling you up from the back of your head)

• Shoulders level but relaxed

• Back long, not hunched forward, will help you breath and move better

• Your arms should swing naturally back and forth, driving with your elbows (think about trying to shine a light out behind you from your elbows)

• Keep your hands relaxed

Everyone will have different cues that help them: some need to think about keeping their shoulders back and relaxed, while others need to be mindful of rounding their shoulders too far forward; some need to remember to maintain forward lean, while others may lean too far forward from their waist and need to think about standing taller. Running with others or getting a friend to video you running can be a great way to gather feedback and make the adjustments important for you!

The other major aspect of run form is foot strike, which is the way that your foot hits the pavement. Some people land on their heel (“heel-strikers”), others on the middle of their feet (“midfoot-strikers”), and still others on their toes or forefoot (“forefoot-strikers”), and there isn’t necessarily a “correct” or “incorrect” foot strike.

However, landing on your toes, while great in a sprint finish, can be fatiguing and make your calves tight over time; and heel-striking can indicate that you are over-striding (taking steps longer than they need to be), which wastes energy and can lead to injury.

While foot strike is individual, most experts agree that you should aim to land with your foot directly underneath you and roll through the forefoot as you toe off the ground with as short as possible ground contact time. This would be classified as a mid-foot running gait.

Running this way will provide better efficiency, meaning that you can run the same speed with less effort, and help you avoid unwanted injuries. As with posture, video can be a helpful tool to determine your foot strike. You can also look at your running shoes for hints about where you are striking the ground based on wear patterns.

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

---

Fuel Up - Proper Nutrition for Proper Results

Running can be a great way to shed unwanted weight. In fact, few other activities burn more calories per minute than running! But achieving your weight loss or fitness goal requires proper nutrition, fueling your body with high quality foods day-in and day-out. This means not over-eating—just because you’ve increased your activity, doesn’t mean it’s time to go crazy with the carbs! At the same time, it also means not skipping meals or forgetting to eat/drink enough to exercise at your best. Skipping meals can actually lead to weight gain due to behavioral factors and will detract from your performance in your next workout. Be mindful of your diet and pay attention to how eating well improves your performance. Foods like pasture raised eggs that blend healthy fats with protein will also help you sustain your performance over time. After your runs have some dairy or plant protein to aid in recovery and strengthen your muscles.

In conjunction with your training, considering eating smaller, more frequent meals that are well-balanced, with plenty of fruits, vegetables, lean protein, and healthy fats. While everyone is different, typically a good starting point for most people is to eat 50-60% or your calories from complex, unprocessed carbohydrates, 20-25% from protein, and 20-25% from healthy fats while limiting processed food and added sugars (sugar from fruits and veggies is okay!).

Just like your run training, your dietary changes must start with where you are. Instead of making drastic changes than can result in more frequent “cheat days” or “cheat meals,” create an eating schedule that you can consistently maintain. Keeping a log of what you consume and how many calories you are burning each day can give you a better perspective of your energy intake and expenditure. MyFitnessPal is one of the many great online tools to help you do this. Runners come in all shapes and sizes, but as you develop lean muscle mass and eliminate extra pounds, you’ll find that you are able to run faster and further with less effort. And these athletic benefits will translate over to all other parts of your life! Sounds pretty great huh?

---

What’s Stopping You?

Whether you are signing up for your first 5k in an effort to lose weight and get active or you are trying to reach a new level of performance, there will always be naysayers. Rather than worrying about what others think or say, focus on the process you’ve set in place and remind yourself of how hard you’re working. They are likely jealous or insecure and are missing out on all the mental and physical benefits of running that you are reaping. Simply by putting yourself out there and committing to the process of preparing for that 5k race, you are an inspiration and are on the way to discovering a better you! So what are you waiting for? Let’s get running!

---

Sarah Alexander

Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.

To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.

Dairy vs Plant Protein

Article by Stefan Burns - Updated January 2022. Join the Wild Free Organic email newsletter!

There are many different types of protein found in nature, but for protein supplements the divide begins at whether the protein is animal or plant based. A protein molecule is made from a long chain of amino acids, and each type of protein has a unique sequence of amino acids. Therefore, the protein chains found in broccoli differ from those found in eggs. As science had discovered the different types of protein, we have started to learn the chemical differences between different types of plant and animal proteins and how they affect the body differently. Proteins differ in their effects on muscle protein synthesis, level of satiety, and immune system response.

For both athletes looking to improve their performance or regular folks trying to look better and live healthier, protein is an important macronutrient to understand and to know how to utilize. The general recommendation for protein intake is 2 grams/kg body-weight, or 1 gram/lb. For a 70 kg (155 lb) individual, that means they should aim to consume 140-155 grams of protein daily for optimal body composition and maximum wellness benefits.

It can be difficult to achieve that target consistently solely from whole and unprocessed foods, especially if you follow a lower protein vegetarian or vegan diet, and protein supplements like shakes and bars can help you meet your daily protein goals. For decades the only protein supplements were dairy based, specifically casein and whey protein, but now plant proteins are more and more popular. Uncommonly used supplemental protein sources like beef and egg proteins will not be discussed. Below we examine the pros and cons of dairy and plant-based proteins so you can understand how to best use either protein source when appropriate.

---

Dairy Proteins

Dairy-based proteins, typically derived from cows milk, can be separated into casein and whey proteins. Before whey and casein are separated, they are known as "milk protein", and that's the type of protein Orgain uses in their Grass-Fed Clean Protein Shake (as pictured).

PROS:

• Milk proteins are extremely bioavailable (1), easily absorbed from food sources and then efficiently incorporated into the proteins of an organism's body.

• Milk proteins contain abundant Branched-Chain Amino Acids (BCAA's) (2), the main amino acids responsible for stimulating an increase in muscle protein synthesis (MPS). With all other factors equal, more MPS, more muscle!

• Milk proteins are widely available! Due to the size of the dairy industry, milk, casein, and whey protein can all be had at a relatively inexpensive cost, with different levels of quality from concentrates to hydrolysates all having different price points.

CONS:

• Any food can be allergenic, but dairy-based foods are the most common food allergy (3), and should be strictly avoided if you have a dairy allergy. Likewise, those with a lactose intolerance should steer clear, even from products from like whey isolate which contain virtually zero lactose.

• Dairy protein products are derived from animals and for vegans and vegetarians looking to reduce their animal product consumption, plant proteins are a lower impact alternatives.

Plant Proteins

Plant-based proteins, once a niche product, have dramatically increased in popularity recently. Soy protein, once the plant protein of choice, has recently taken the backseat to newer options such as pea, pumpkin seed, and hemp proteins. The Vega protein drink pictured contains those three plant-based proteins.

PROS:

• Plant proteins are not commonly allergic, with soy protein being the exception (4), and in my experience, it's harder to develop an intolerance to plant-based proteins. For those with sensitive guts and damaged intestinal tight junctions, plant proteins are a better choice until gut health is restored.

• While plant proteins typically contain less protein per gram of product, they also contain more fiber! As it has been shown, fiber is one of the most important variables which determines the satiation value of a food (5), and a plant-based protein drink will stave off hunger longer than a dairy alternative.

• Vegan friendly!

CONS:

• Plant proteins, due to their structural makeup, don't have as pleasing of a texture or taste as dairy derived proteins, and often protein manufacturers add extra sugar, emulsifiers, and stabilizers to plant protein products to make them more palatable.

• Plant proteins aren't as efficiently absorbed as dairy protein, having lower biological values. This means that you'll need to consume more plant protein than dairy protein to ensure you receive an adequate amount of protein for your desired goals.

---

Protein Recommendations

To simplify, there are two reasons you would consider buying a protein powder or drink.

1. Your goal is to build muscle and improve body composition as quickly and efficiently as possible.

2. Your want to improve protein intake for overall health and wellness inspirations.

If your goal is #1, and you are not lactose intolerant, then a hydrolyzed whey protein will be the best protein supplement for your goals. Whey hydrolysate empties out of the stomach faster, is absorbed faster, increases muscle protein synthesis the most, and creates the biggest insulin response. Hydrolyzed whey protein is the most anabolic form for protein known. Whey hydrolysate should not be used by those with blood sugar problems.

If your goal is #2, then a plant-based protein is recommended. Soy protein is not recommended because it is allergenic, contains high levels of phytoestrogens, and doesn’t stimulate muscle protein synthesis well. Pea, pumpkin, and hemp seed proteins are recommended instead. These proteins, used individually or together act as a complete protein source, digest easily, stimulate muscle protein synthesis, and come paired with plant fiber.

The best protein source though is from whole unprocessed foods. Protein supplements are a means to an end, not the end destination. Protein drinks should not be your main source of protein. Having a protein drink occasionally is OKAY, but consistent protein drink use is overall more less healthy than eating whole nutritious foods.

---

References:

1. Hoffman JR, Falvo MJ. Protein - Which is Best?. J Sports Sci Med. 2004;3(3):118-30.

2. Rafiq S, Huma N, Pasha I, Sameen A, Mukhtar O, Khan MI. Chemical Composition, Nitrogen Fractions and Amino Acids Profile of Milk from Different Animal Species. Asian-australas J Anim Sci. 2016;29(7):1022-8.

3. Milk Allergy Vs. Lactose Intolerance. Food Allergy and Research Education.

4. Soy Allergy. Food Allergy and Research Education.

5. J. Slavin, and H. Green. Dietary fibre and satiety. British Nutrition Foundation.