All Questions

Most research suggests taking 1-2 rest days per week to allow for optimal recovery and muscle repair. The exact number can vary based on exercise intensity, individual fitness levels, and personal goals.

Yes, lifting weights can help with fat loss by increasing muscle mass, which boosts metabolism and aids in burning more calories throughout the day. Resistance training also improves body composition by reducing body fat percentage.

Research suggests that walking 7,000 to 10,000 steps per day is associated with significant health benefits, including a reduction in mortality risk. This range is supported by recent studies indicating that 7,000 steps per day can lower mortality risks by 50-70%.

Intermittent fasting (IF) can be safe and effective for runners, but its success depends on individual health conditions, goals, and how well one's body adapts to the fasting schedule. While some runners report improved metabolic flexibility and endurance, others may experience reduced energy levels and performance if not carefully managed.

Strength training can reduce the risk of injury for runners by improving muscle strength, endurance, and joint stability. Research supports its effectiveness in preventing common running-related injuries.

Foam rolling can temporarily reduce muscle soreness and improve range of motion, but it does not significantly speed up physiological muscle recovery.

Creatine improves power, sprint ability, and muscle phosphate stores, but does not significantly improve long-distance running performance. It’s beneficial mainly for sprinting or hill repeats.