How to Stop Runners Itch – Your Guide To Itchy Legs While Running

runners itch

You’re cruising two miles into your run. The weather’s crisp, legs are warm, you’ve finally found that sweet rhythm—and then boom.

Out of nowhere, your thighs start itching like you’ve rolled through a patch of poison ivy.

You try to ignore it, but within a minute or two, you’re pulled over on the sidewalk, clawing at your legs like a maniac. Yeah. I’ve been there. It’s not just annoying—it can straight-up kill a good run.

This, my friend, is runner’s itch. And no, you’re not broken. It’s way more common than you think.

I’ll say this upfront: an itchy run doesn’t mean you failed—it means your body’s trying to tell you something.

Your skin, your nerves, your blood vessels—they’re all part of the game.

If you don’t learn to listen, it’ll keep messing with you. But if you do? You can fix it.

This guide breaks it all down: what runner’s itch really is, why it happens (especially when you’re starting back up), and most importantly—how to stop it from ruining your training.

Because itchy legs shouldn’t be the thing that takes you out of the fight.

What the Heck Is Runner’s Itch?

Let’s get real: runner’s itch feels like your legs are under attack by invisible fire ants.

It starts in the thighs or calves, but can creep up your stomach, arms, or back when you’re out putting in the miles.

Some runners describe it as tingling. Others say it feels like their skin’s being pricked by a thousand tiny pins. Either way—it sucks.

So what’s going on?

Technically, it’s called pruritus—a skin reaction triggered by irritated nerve endings or skin cells.

It’s like your body’s version of a smoke alarm: when something gets stirred up—heat, sweat, pressure, friction—it sets off that itch response.

When you’re running, this often happens because blood starts flowing like crazy to your muscles.

That increased circulation stimulates the surrounding nerves, especially if they haven’t been stretched or challenged in a while. The result? Pure itch madness.

Now let’s squash a common myth: runner’s itch has NOTHING to do with being dirty or unhygienic.

It’s not about skipping a shower or wearing the same shorts twice. It’s a real, physiological thing. You’re not imagining it, and you’re definitely not the only one.

The good news? Runner’s itch is almost always temporary.

The bad news? It’ll keep showing up unless you deal with the root cause.

So let’s dig into the biggest triggers—and how to stop them from taking over your next run.

Sweat, Fabrics & the Itch From Hell

Let’s talk about something no one brags about on Strava: the mid-run itch that makes you wanna claw your skin off.

Sometimes, it’s not your training. It’s not your diet. It’s your damn shirt.

Clothing-related skin irritation (a.k.a. clothing dermatitis) is way more common among runners than most realize. Think about it—tight, synthetic gear pressing against sweaty skin for an hour straight? That’s a recipe for redness, itching, and pure misery.

I’ve had days where my waistband felt like sandpaper by mile five. That wasn’t bad training. That was sweat, salt, and friction conspiring to ruin my run.

Synthetic stuff like polyester, spandex, or nylon? They’re great when they’re high quality and designed to breathe—but a cheap pair of tights from a bargain bin? Forget it.

Those things trap sweat like a sauna and rub your skin raw.

Some runners react to the dyes or chemicals in new gear, too.

One runner I know bought new compression leggings, wore them for a tempo run, and came back looking like she’d tangled with poison ivy.

Legs covered in red, itchy blotches. It was brutal—and totally preventable.

And cotton? Don’t even get me started. Sure, it feels comfy at first.

But once it’s soaked, it sticks, chafes, and holds onto every grain of salt. It’s like running wrapped in a wet towel.

Your Body’s Plot Twist: The Histamine Hit

Here’s where it gets weird.

It might not be your gear. It might be your immune system.

Turns out, exercise itself can trigger histamine release, even if you’re not allergic to anything. Wild, right? Your muscles actually spit out histamine during hard efforts to help with blood flow and endurance. Smart move by your body… except histamine also happens to make you itch.

So now you’re on a run, your blood vessels are dilating, histamine is doing its thing—and boom, your skin’s lighting up like it lost a fight with a nettle bush.

In 2017, researchers confirmed this isn’t just anecdotal. Your body releases histamine during workouts, and for some runners, that means full-body itching or red blotches that feel like hives.

I’ve known runners who swore they were allergic to exercise—turns out it was this exact reaction.

Some even got relief by popping a non-drowsy antihistamine like Claritin or Zyrtec before heading out. If you’ve ever scratched through a long run and thought, “Why the hell does this only happen on hard days?” — histamine might be to blame.

One runner I talked to had itching so bad it felt like fire ants under her skin during long runs. Her doc diagnosed it as mild urticaria triggered by exercise. Now she carries Benadryl on long runs just in case, and problem solved.

Heads up: this kind of histamine itch is especially common when you’re getting back into running after time off, or pushing a new training block.

The good news? Your body adapts over time and usually chills out.

But in the meantime, don’t be afraid to test the antihistamine route—just know some of the older ones like Benadryl might knock you out if you’re not careful.

When It’s Not “Just Itch”: Exercise-Induced Urticaria

Now, if your itch looks less like a nuisance and more like a full-blown allergy party—you’re not imagining things. You might be dealing with exercise-induced urticaria.

This isn’t your average scratchy legs. This is the real-deal allergic response, where your body starts flaring up with hives, swelling, and other not-so-fun extras like:

  • Red welts or rashes
  • Swelling in weird places (hands, face, even tongue)
  • Wheezing or trouble breathing
  • Lightheadedness, or worse

I once read about a runner who went out for a cold morning 10K and had to rush to urgent care because her legs erupted in hives and her hands swelled so badly she couldn’t bend her fingers.

Diagnosis? Cold-triggered exercise-induced urticaria. With the right meds and plan, she kept running—but now she knows to prep like it’s a combat mission when temps drop.

This condition usually shows up during high-effort runs and in extreme temps (hot or cold).

It’s rare, but it’s real. And if you’ve ever had symptoms like the ones above, don’t just write it off as “weird runner stuff.” Talk to a doc.

And here’s the test: if your itching fades once the run ends, it’s probably garden-variety runner’s itch.

But if you’re getting hives, swelling, or the itch sticks around after your cooldown? That’s when it’s time to dig deeper.

How to Stop Itchy Legs While Running  

Alright, let’s talk about runner’s itch — that miserable, scratchy, “get-me-out-of-my-own-skin” feeling that hits right when you’re finally getting into your stride.

If you’ve ever wanted to peel off your legs mid-run, you’re not alone.

Good news? You don’t have to suffer or stop. There are some solid tricks that can help you calm the itch down while you’re running. Let’s get into it.

1. Warm Up Like You Mean It

Don’t blast into your run like you’re late for a bus. Going from zero to sprint shocks your system — especially those tiny capillaries under your skin.

The sudden blood rush? That’s what often sets off the itch.

So, slow roll into it. Start with 5–10 minutes of brisk walking, a little light jogging, or some dynamic stretches to ease your body into “run mode.”

This warm-up trick alone has stopped the itch cold for a bunch of runners I’ve coached.

Think of it like easing into cold water instead of cannonballing — your nerves appreciate the warning.

2. Moisturize Before You Lace Up

Dry skin itches — that’s just science. Before heading out, hit your legs with a gentle, fragrance-free moisturizer.

Coconut oil or aloe vera gel? Great choices if you want something light and natural.

Just make sure you test anything new on a small patch first — nobody wants a full-body freakout mid-run.

Bonus: moisturizing acts like a mini shield. Keeps sweat and irritation from going full beast mode.

3. Skip the Steamy Shower Before You Run

Hot showers strip away natural oils from your skin and leave you vulnerable to irritation.

They also crank up your skin temp, which makes itching more likely once you start sweating.

If you need a shower before your run (hey, no judgment), go lukewarm. Maybe even finish with a cool rinse to calm things down.

Save the hot soak for after your miles — and slap on some moisturizer post-run too.

4. Dress Smart (Your Clothes Might Be the Problem)

Your running gear is either your best friend… or the reason you’re scratching your legs raw.

Here’s the deal:

  • Go for smooth, moisture-wicking fabrics — stuff made for sweat, not cotton from your high school gym days.
  • Watch out for tight bands around your thighs or calves — they can mess with blood flow and trigger irritation.
  • Avoid clothes with rough seams, scratchy tags, or chemical residue (always wash new gear before wearing).
  • If it’s chilly? Try merino wool or compression layers — they keep you warm, manage moisture, and reduce friction. Just make sure you’re not allergic to wool.

Oh — and if your laundry detergent is full of scents and chemicals, ditch it. Hypoallergenic stuff is where it’s at. Your legs will thank you.

5. Don’t Scratch — Cool It

You’re mid-run. The itch is building. You want to stop and claw at your legs like a wild animal. Don’t.

Instead, cool the area down. Splash water on it. Run through a sprinkler.

Use a damp cloth if you’ve packed one. Some runners even carry menthol wipes or a cooling spray.

That cooling effect? It messes with your nerve signals and tells your brain to chill out.

If you’re near an AC vent or a shaded area, slow down and let your skin reset for a sec. Way more effective than tearing your skin apart.

6. It’s Okay to Walk for a Minute

Sometimes, you’ve just got to pause. Walk it out. Let your blood flow stabilize. This doesn’t mean you’re weak — it means you’re smart.

Most runner’s itch fades after a few minutes once your circulation catches up. Once it eases, get back to running — but ease into it.

Over time, as your body gets used to regular workouts, these episodes should fade. But don’t be afraid to take a quick break. Your pace will still be there when you’re ready.

Long-Term Fixes: Keep the Itch Away for Good

Quick tricks are great — but prevention is the long game. Here’s how to make sure you’re not doing the itchy-leg shuffle every week:

Run Regularly (Seriously)

The number one fix? Consistency.

When you run regularly, your blood vessels and nerves adapt. That shocking rush of blood that used to trigger itching? Your body stops freaking out about it.

Take long breaks from running, and you’ll probably get itchy again when you come back. Stay in the habit — even if it’s short, even if it’s just a walk-jog loop during a busy week.

Switch to Gentle Laundry Detergent

This one’s huge. Harsh detergents + sweat = skin rebellion.

Go for fragrance-free, hypoallergenic detergents — and skip the fabric softeners. They coat your clothes with chemicals your skin might not love.

Bonus: your tech fabrics will last longer without all the extra gunk.

Gear Up Right (Compression Might Be Your Friend)

  • Compression shorts or tights can cut down on thigh friction and keep things in place.
  • In cold weather? Compression socks or tights help warm up those blood vessels gently.
  • In the heat? Lightweight, breathable shorts and tops are your best bet.
  • And your socks matter too — bad ones can set off irritation that creeps up your legs. Make sure they breathe and don’t contain materials your skin hates.

Bottom line: wear what works for your skin. And adjust with the seasons.

Keep That Skin Happy: Ditch the Itch Before It Starts

Let’s be honest—there’s nothing more annoying than being 10 minutes into your run and suddenly your legs feel like they’ve been invaded by fire ants.

Runner’s itch is real, and while it’s not dangerous, it can be enough to mess with your flow—or make you want to scratch your skin off mid-stride.

Good news? You can fight back. Here’s how I (and a bunch of other runners I know) keep the itch from taking over:

Hydrate Like You Mean It

This one’s basic, but easy to overlook. If you’re dehydrated, your skin dries out—and dry skin = itchy skin. I used to think hydration was just about muscles and cramps, but turns out it’s also key for keeping your skin from freaking out.

Make it a habit: drink water throughout the day, not just right before you lace up. On long runs, sip during, and always rehydrate after. If you’re running in dry air (hello winter or desert trails), a humidifier at home can help your skin recover overnight.

If You’ve Got Allergies, Try an Antihistamine (Smartly)

For runners who break out like clockwork during spring or after workouts, histamine might be the culprit. I’ve known athletes who swear by a non-drowsy antihistamine—taken about an hour before a run—to keep the itch monsters at bay.

Loratadine or cetirizine are solid go-to’s, but here’s the deal: always test these on a chill day first to see how your body reacts. You don’t want to be three miles out on a trail when your brain suddenly hits nap mode.

And don’t rely on meds alone—clean up other factors too. The pill helps, but it’s not your free pass to ignore pollen, dry air, or overworked skin.

Shave Smarter (Or Maybe Don’t)

Here’s a weird truth: shaving your legs right before a run can wreck your skin. I learned this the hard way—fresh shave, hot day, long run…burned like hell. Turns out shaving causes micro-cuts, and when you mix that with sweat and friction? Instant itch-fest.

If smooth legs are your jam, shave the night before. That gives your skin time to chill. Some runners actually itch less when they skip shaving altogether, since leg hair can wick away sweat.

The main thing? Avoid going straight from razor to road. And if you do shave, use a sharp blade and legit shaving cream—none of that dry razor stuff.

Build a Post-Run Skin Routine

The little things stack up fast.

  • Shower soon after your run. Use lukewarm water and mild soap to rinse off salt, sweat, and anything you picked up in the air.
  • Moisturize after. Your skin just went through a lot—give it some love.
  • Know your triggers. If pollen wrecks you, avoid high-pollen areas or run with a buff or nasal filter. Sunlight making you itchy? Wear sweat-proof SPF or lightweight UPF gear.
  • Soothe when needed. Oatmeal baths and aloe gel are old-school favorites. Do they fix everything? No. But when you’re itchy, every bit of relief helps.

Checklist for an Itch-Free Run

Stack the odds in your favor:

  • Hydrate like a champ
  • Think ahead with shaving
  • Have a post-run shower/skin routine
  • Try antihistamines if allergies are a known issue
  • Avoid tight, scratchy clothes
  • Slow down when you feel that tingle creeping in

Do all this consistently, and pretty soon you’ll forget runner’s itch was even a thing.

When It’s Not Just a Little Itch…

Okay, real talk. Most of the time, runner’s itch is harmless. But there are a few red flags you need to not ignore. If things start getting weird, stop and reassess.

🚩 Dizzy or lightheaded + itchy? Could be blood pressure dropping or a bigger allergic response. Don’t mess with it.

🚩 Huge hives or welts? A few red spots from scratching is fine. Full-body hives? That’s your body saying “Get help.”

🚩 Swelling—especially face, lips, or hands? Serious stuff. Could be angioedema, which is a big-deal allergic reaction.

🚩 Can’t breathe or wheezing? Exercise-induced anaphylaxis is rare, but it exists. If breathing gets tight, stop immediately. This one can be dangerous.

🚩 Burning pain or deep discomfort? Runner’s itch might suck, but it shouldn’t hurt. Pain could mean nerves or something deeper going on.

🚩 Still itchy long after your run? Normally, the itch chills out when you cool down. If you’re still scratching hours later—or the next day—it might be a skin condition or allergy that needs real attention.

📣 Coach’s tip: Listen to your body. Trust your gut. Better safe than sorry.

Watch Out for the Red Flags

There’s a rare condition called cholinergic urticaria — a fancy name for when your body basically freaks out during exercise. Sometimes it’s triggered by heat, sometimes food, sometimes both.

I’ve heard from runners who could eat shellfish just fine — until they went for a run an hour later. Boom: hives, rash, even full-blown anaphylaxis in extreme cases.

That’s no joke. If you notice a pattern — like itching plus wheezing, dizziness, or swelling after eating certain foods and then running — stop trying to “tough it out.” Get yourself to an allergist.

They can run tests and figure out if you’ve got a rare combo like exercise-induced anaphylaxis.

And yeah, in those cases, they may have you carry an EpiPen. Better to have it and never use it than the other way around.

Could It Be Eczema or Something Else?

If you’ve got eczema or dermatitis, running might just pour gas on that fire.

Sweat, friction, heat — it’s a flare-up cocktail. Doesn’t mean you can’t run, but you’ll need a dermatologist in your corner to help manage it.

Medicated creams, good gear, maybe even barrier creams before long runs — all part of the plan.

And here’s another curveball: thyroid issues or blood sugar problems (think diabetes) can also make your skin act up when you exercise.

Not super common, but if your itch feels weird, persistent, or comes with other symptoms? Time to get checked out.

Know When It’s Not “Just Annoying”

If your itch shows up with other symptoms — like:

  • Dizziness
  • Shortness of breath
  • Hives that don’t go away after your run
  • Swelling in the face, lips, or throat

…then your body isn’t just complaining — it’s warning you. Pay attention.

Docs can do exercise allergy testing and find out what’s really going on. Might be nothing. Might be a big deal. But you won’t know until you look into it. And yeah, missing one run to get evaluated beats the hell out of a mid-run emergency.

As I always say to my athletes:

“An itchy run isn’t a failure — it’s feedback.” Your body’s trying to tell you something. Don’t ignore it.

Run Through It — or Run Smart?

Most of the time, itchy legs are just your body saying, “Hey, we’re getting back into the game.” It happens. Especially if you’re just starting out, or if it’s been a while since your last run. The good news? It usually fades as you get fitter.

So What Can You Do?

  • Run regularly (your body adapts faster with consistency)
  • Moisturize dry skin before and after
  • Ditch rough, irritating fabrics — wear smooth, moisture-wicking gear
  • Avoid known triggers (for some, it’s food, weather, stress — track your patterns)

You don’t need to suffer every time you lace up. I’ve coached plenty of runners who thought they had to “just live with it.” Not true. Once you dial in the right routine, the itch often disappears.

How to Replace a Treadmill Belt (Step-by-Step DIY Guide)

Replacing A Treadmill Belt

You wouldn’t ignore the oil light in your car, right?

Same deal with your treadmill belt.

It may not seem like a big deal at first—a little slip here, a slight noise there—but if your belt’s wearing down, your whole machine’s at risk.

That belt is your running surface, your motor’s load, your stride’s rhythm.

The good news? You don’t need a technician.

With the right tools, a little prep, and patience, you can DIY this job and get back to smooth, safe miles.

What You’ll Need Before You Start

This isn’t the time to grab one screwdriver and wing it.

Trust me—having the right setup from the jump makes this way easier.

Toolkit Checklist

  • Phillips & Flat-Head Screwdrivers – To take off the motor hood and covers.
  • Allen Wrenches – For adjusting the rear roller bolts (usually 4mm to 8mm sizes).
  • Socket or Adjustable Wrench – For loosening front/rear roller bolts.
  • Pliers – To hold nuts or yank any stubborn staples.
  • Marker or Chalk – To mark roller and bolt positions. Saves alignment guesswork later.
  • Vacuum & Cleaning Cloths – Clean the deck and rollers once the old belt’s off.
  • Plastic Putty Knife – For scraping off any grime or built-up wax on the deck.
  • Treadmill Lubricant – Silicone-based lube or wax, depending on your model. New belts need it to glide properly.
  • A Second Pair of Hands – Belts are awkward and rollers aren’t light. Call in backup.

Pro tip: Put your screws in a bowl or ziplock. You don’t want to hunt for them later like it’s a game of treadmill hide-and-seek.

Step One: Prep Like a Pro

You’re about to do treadmill surgery. Don’t just dive in—set the scene right.

  1. Unplug the Treadmill. No exceptions. Pull the plug. You don’t want any surprises with a motor kicking on while your hands are in there.
  2. Clear the Area. You’ll need room to work the front and rear ends of the deck. Move nearby furniture. Good lighting helps—headlamp or flashlight if your setup’s in a basement cave.
  3. Remove the Motor Hood. Usually sits at the front. Unscrew and gently lift it off. Some models fold up for access—check your manual if needed.
  4. Take Off Any Side Covers. Depending on your model, you might need to unscrew side rails or deck guards. Anything that blocks the belt or rollers needs to come off. Don’t skip—forcing parts off usually backfires.
  5. Mark Your Positions. Before loosening a single bolt, mark your roller alignment on the frame. Same for belt tension bolts at the back. That way, when you put it all back together, you have reference points to help you center and tension the new belt.
  6. Find the Belt Tension Bolts. Usually located at the rear of the treadmill. These control how tight the belt sits on the rollers and help you center it later. You’ll use an Allen wrench to loosen them and slide off the old belt.

Log the Belt Tension (Optional but Smart)

Before you loosen anything, do yourself a favor—grab a reference point.

If you’ve got a tension gauge, great. If not, no sweat—just lift the center of the belt and note how far it rises (example: “I can lift it about 2 inches”).

Another trick? Count the turns it takes to loosen the rear roller bolts in the next step. That gives you a ballpark for how much to tighten the new belt later.

Bottom line: Any measurement you can grab now will save time and guesswork later when you’re dialing in tension on the new belt.

Keep Your Hardware Organized

You’re about to take this thing apart—don’t let it become a hardware scavenger hunt later.

As you pull screws or bolts, group them by which part they came from. Ziplock bags work great. Even better? Snap a quick photo with your phone at every step. That photo memory will be a lifesaver when it’s time to put the beast back together.

Removing the Old Belt: Take It Slow, Do It Right

This part takes patience. No need to rush and risk messing something up.

Here’s how to peel off that worn belt without damaging anything else:

1. Loosen the Rear Roller Bolts

Grab the right-size Allen wrench and start turning those rear tension bolts counterclockwise—same number of turns on both sides to keep things balanced.

Start with 6 full turns on each side and adjust as needed.

The belt should slacken visibly. You’re not pulling the bolts out—just loosening them enough to release the belt tension.

Pro Tip: Count your turns. It’s your cheat sheet for retightening later.

2. Slide Out the Rear Roller

Once the belt’s loose, the rear roller should wiggle free.

Keep unscrewing the bolts gently until you can slide the roller out of its slots. Support it so it doesn’t drop and damage the mounts.

If your treadmill has endcaps or “finger guards,” remove those first. And keep track of any washers or spacers—they matter.

3. Free the Front Roller (If Needed)

Some treadmills let you snake the belt off without touching the front roller. Others make you work for it.

Check your model: If the belt is looped tightly, you may need to unbolt the front roller or even loosen the motor mount to ease it out.

⚠️ If there’s a drive belt attached to the motor and front roller, take a picture before moving anything. You might need to unhook or slide the motor back slightly—just be careful not to knock things out of alignment.

4. Slide the Belt Off the Deck

This is where teamwork helps: one person gently lifts the deck while the other slides the belt out from underneath. Go slow and avoid catching the belt on any bolts.

Pay attention to belt orientation: smooth side usually faces down, rough side up. Take a mental snapshot (or real one) of how it was aligned.

5. Inspect the Deck and Rollers

Now’s your chance to do some detective work.

  • Is the deck worn slick or grooved? If it’s reversible, flip it. If it’s toast, replace it.
  • Do the rollers spin smoothly? No grinding? No sticky gunk? Good. If they sound rough, those bearings might be on their way out.

Wipe everything down. If it moves, check it. If it’s dirty, clean it.

6. Clean House

This is where good maintenance sets you up for long belt life. Vacuum out dust, clean off old waxy junk, and wipe down the deck and rollers.

A clean treadmill runs quieter, runs smoother, and won’t shred your brand-new belt.

Old Belt Off = Mission Accomplished (So Far)

Take a breath. Stretch your back. The hardest part—disassembly—is done.

What’s next? Installing the new belt and getting it tensioned and centered just right. But for now, give yourself credit—you’re halfway to a fresh, smooth-running treadmill.

Stay tuned for the next step: installing and aligning your new belt like a pro. Let’s finish this job right.

Installing the New Treadmill Belt (The Smart Way)

You’ve ripped out the old belt—now it’s time to get the new one in.

Think of this as the reverse process with a few critical adjustments to make sure tension, alignment, and lubrication are dialed in right.

Here’s how to do it step-by-step without botching the job or wasting hours.

Step 1: Double-Check the Belt and Deck

Before you bolt anything down:

  • Match the new belt against the old one—length, width, and texture. Don’t assume. Confirm.
  • Flip or replace the deck if needed. If the old surface was worn or uneven, this is your only shot to get it right. Many runners just flip the deck (if double-sided). If you’ve got a new deck, install it now and make sure all bolt holes line up.

Pro Tip: Replacing the deck with the belt? Do it now—don’t wait. You’ll regret it later.

Step 2: Slide the Belt Over the Deck

Orientation matters:

  • Textured side = top (running surface)
  • Smooth synthetic side = bottom (contacts deck)

If there’s a direction arrow, follow it. Lay the belt over the deck with the deck inside the loop.

Step 3: Reinstall the Front Roller

  • Thread the front roller through the front end of the belt.
  • Seat it into its brackets—but don’t tighten it down fully just yet.
  • If you took the drive belt off the motor pulley, now’s the time to loop it back onto the motor and roller pulleys. Make sure it’s aligned correctly—misalignment equals noise and slippage later.

Once everything’s in place, tighten the front roller bolts securely.

Step 4: Install the Rear Roller

Now, onto the back:

  • Slide the rear roller through the belt and into the frame.
  • Start the bolts by hand. Keep them loose for now—you’ll adjust later.
  • Make sure the edges of the belt are on the roller and not bunched or snagged.

This part may take some finesse—don’t be afraid to ask a friend for a second set of hands.

Step 5: Center the Belt

Manually center the belt over the deck:

  • Equal space on both sides
  • No bunching, no dragging

Spin the rollers by hand a few turns—get the belt to settle before tightening. It’s much easier to correct misalignment now than when the motor’s running.

Step 6: Pre-Tension the Belt (Evenly!)

Start tightening the rear roller bolts:

  • Equal turns on both sides: e.g., 5 full turns left, 5 right, then repeat
  • Goal: Snug, but not too tight

Quick check: You should be able to lift the belt about 2–3 inches off the deck in the center with moderate force. If you’re tugging hard just to get 1 inch? It’s too tight.

Over-tightening kills belts and motors. Err on the side of caution.

Step 7: Reassemble Rails and Frame

If you removed the deck bolts, side rails, or foot rails, reinstall them now. Make sure:

  • The deck is flat and level
  • Rails don’t rub the belt
  • Guides/finger guards are aligned and not pinching anything

Step 8: Lube the Deck (If Required)

Did the belt come pre-lubricated or pre-waxed? If yes, skip this. If not—this step is critical.

  • Lift each side of the belt and apply silicone lubricant underneath
  • Apply in thin lines: one 18″ stripe on each side toward the front, and one toward the rear
  • Let the belt spread it out—or use an applicator

Pro Tip: Don’t over-lube. Too much can cause slippage or motor strain.

Final Calibration & Testing – Make Sure It Runs Right Before You Do

Alright, you’ve installed the new belt—nice work. But before you crank the speed and hop on for a test run, let’s make sure that belt is dialed in properly.

Calibration and testing aren’t just formalities—they’re critical for safety, smooth performance, and getting the most life out of your new belt.

Here’s the no-BS step-by-step to get it right:

1. Power It On & Start Slow

  • Plug the machine back in and fire it up. Set the speed to 1–2 mph.
  • No stepping on yet—just watch the belt. Is it moving? Good.

Not moving? It’s too loose. ➡️ Tighten each rear bolt evenly by 1–2 turns. Try again.

Moving but drifting? That’s where the real tuning starts…

2. Align the Belt

If the belt’s drifting left or right, you need to tweak the rear roller. Here’s the golden rule:

Tighten the side it’s drifting toward.

So if it’s sliding left:

  • Turn the left rear bolt clockwise ¼ turn,
  • Or loosen the right one ¼ turn.

Go slow—small adjustments, then let the belt settle for a few seconds. It may take a couple tries to get it running centered. Be patient. This is normal.

3. Test for Slippage

Time to step on—but carefully. One foot at a time while it’s still at walking pace.

  • Walk normally. Does the belt slip or hesitate when you push off? If yes:
    • Step off (use the side rails)
    • Tighten both rear bolts ¼ turn
    • Try again

Another trick: Brace one foot on the belt, one on the rail, and try to stop the belt with pressure. If it slows down or stops too easily, it’s still too loose. Repeat the tighten–test cycle until it holds steady under load.

4. Take It Up a Notch

Now increase the speed to a moderate jog (5–6 mph) without stepping on yet.

  • Watch for wobble or drifting.
  • If it stays centered, go ahead and jog lightly on it.

Feel any slip? Tighten it up slightly.

Notice any drift at speed? Tweak alignment again.

This is fine-tuning—every new belt needs a little “breaking in” to behave right. Even the pros do this.

5. Listen Up & Feel It

Pay attention:

  • Noises? Thumps, scraping, or squeaks = something’s off.
  • Touch test: Feel the deck after a few minutes. Slightly warm is normal. Hot means too much friction—possibly over-tightened or under-lubed.

If you hear a rhythmic scrape, the belt may be brushing against the edge—or a roller’s not seated right. Check alignment and position.

6. Button It Up

Once it’s smooth, silent, and centered—power down and put the covers back on.

Snug every screw. A loose motor cover will rattle and make you think something’s broken when it’s just a screw working loose mid-run.

7. Break-In & Recheck

Here’s a tip many folks miss:

New belts stretch slightly in the first few runs.

After 10–15 miles, give it a once-over:

  • Recheck alignment
  • Test tension again
  • Do the foot-stop test

You might need one final tweak after the break-in phase. That’s totally normal. After that, it should stay stable as long as you keep it clean and lubricated.

When to Replace Your Treadmill Belt (No BS Checklist)

Let’s be honest—most of us don’t think about our treadmill belt until it starts acting up. But ignoring the warning signs? That’s how to no train on the treadmill.

Here’s how to know when it’s time to ditch your old belt and swap in a fresh one:

1. Frayed or Curling Edges

If the sides of your belt look like a chewed shoelace or start curling upward? It’s toast. Frayed edges can catch on the frame, and curled ones don’t lie flat—which throws off your stride and leads to worse damage fast.

Rule: If you can see threads peeling off—replace it. Don’t wait.

2. Cracks, Tears, or Dead Spots

Inspect both sides—top and bottom. Any visible rips or gouges mean the belt’s breaking down. One runner tried patching a small tear with epoxy. It folded mid-run. Game over.

Bottom line: If it’s ripped, cracked, or unevenly worn, don’t gamble. Replace it.

3. Slick or Shiny Underside

Run your hand under the belt. It should feel textured, maybe even waxy. If it’s smooth, glossy, or dry as toast? That means the traction’s gone and it’s probably not holding lube.

That’s a recipe for friction—and friction kills decks and motors.

4. Slipping or Stuttering While You Run

You step. The belt lags. Feels like hitting an ice patch. Even after adjusting tension and lubing, if the belt still slips or surges? It’s probably stretched or glazed out.

That hesitation underfoot isn’t just annoying—it’s a safety hazard. Don’t wait for it to send you flying.

5. Uneven Wear or Lumpy Sections

Turn off the machine, stand on it, and run your hand along the belt. Feel smooth in some spots and thinned out in others? Hear a weird “thump-thump” when it’s running?

That’s uneven wear—and it means the belt is deteriorating fast.

6. Weird Noises or Burnt Smells

If your treadmill starts squeaking, slapping, or smelling like burnt rubber mid-run, the belt’s screaming for help.

Burning smells = too much friction = danger to your deck and motor. That $100 belt could save you from a $1000 repair.

Pro Tip: Stay Ahead of the Game

  • Check your belt every couple of months—look, listen, and feel.
  • If you’re stacking up miles, track usage: most home belts last 300–500 hours (that’s 3–5 years for most folks). Heavy use? Could be less than a year.
  • And remember: a new belt is cheaper than a new motor.

Treadmill Belt Replacement: What It Really Costs (And How to Save Big)

Let’s cut to it: if your treadmill belt is slipping, worn out, or looking rough, you’ve got two options—fix it or ditch the machine. The good news? Replacing your belt doesn’t have to break the bank. In fact, if you’re even mildly handy, you can save hundreds.

What’s It Gonna Cost?

Here’s the breakdown—whether you’re going DIY or calling in backup.

1. Replacement Belt Cost

Most home treadmill belts fall in the $50 to $150 range.

  • Shorter, 1-ply belts are on the cheaper side
  • Longer, 2-ply belts cost more—but last longer and perform better
  • OEM (original equipment) belts = premium price
  • Aftermarket belts = more affordable, but make sure they fit your model

Don’t cheap out on a belt that doesn’t match your specs—it’ll wear faster or not fit right.

2. Labor Cost (If You Hire a Pro)

This is where the price jumps:

  • Typical labor cost: $100–$200
  • Some techs charge flat rates ($150 per job), others go hourly ($50–$100/hour)
  • Expect to pay $150–$250 total for labor if you already have the belt

A friend of mine quoted $250 just for installation. Felt steep—but still way cheaper than dropping $1400 on a brand-new treadmill.

Tip: Always get multiple quotes. And make sure the tech knows your model—some treadmills are trickier than others.

3. DIY = Serious Savings

If you’ve got a screwdriver and a Saturday morning, doing it yourself might cost:

  • $50–$150 for the belt
  • $10 for lubricant
  • $0 for labor (unless you bribe a buddy with coffee)

One Redditor saved $400+ by skipping the service call. The job took them two hours, with a quick assist from a partner. If you follow a guide (or YouTube it), this is totally doable—even if you’ve never done it before.

And let’s be real: the sense of pride after fixing your own machine? Priceless.

4. Need a New Deck Too?

Sometimes the belt isn’t the only thing worn out. If your deck is grooved, cracked, or slick, it might need flipping or replacing.

  • Decks usually cost $100–$250
  • Labor’s often included if you’re already paying someone to do the belt
  • DIY? It’s just a few more steps while you’ve got the machine open

Check your deck before you order your belt—don’t want to do this job twice.

5. Check Your Warranty First

Don’t forget this. Even if the belt isn’t fully covered, the manufacturer might give you a deal.

  • Some runners got belts for $50 or less out of warranty, just by asking
  • Others even got installation covered if the machine was still under a parts & labor plan

A quick call or email could save you real cash. Always worth checking before you open your wallet.

Summary: What You’ll Pay

Replacement OptionTotal Cost Range
DIY Replacement$50–$150 (just the belt & lube)
Pro Installation$150–$400 (belt + labor)
New Treadmill$800–$2000+

Unless your machine is ancient or falling apart, replacing the belt is usually 100% worth it. Even if you pay a tech, it’s a fraction of a full replacement.

Just don’t skimp on quality. A $90 good belt that lasts 5 years beats a $50 belt that slips after 6 months.

Final Word: Don’t Wait for It to Break Down

Think of replacing your belt like rotating the tires on your car. It’s routine maintenance—but it makes a world of difference.

When you do it right:

  • Your runs feel smoother
  • The motor works less
  • Your machine lasts longer
  • And you save money you can put toward race fees, shoes, or that next goal

One runner told me they almost gave up mid-DIY when aligning the new belt… but once it was on and smooth? Total game changer. Now they’re not afraid of any treadmill fix.

And they saved over $300 in the process.

So if your belt’s worn out? Don’t ditch your treadmill. Fix it. You’ve got the tools, you’ve got the know-how—and now, you’ve got the numbers.

Here’s to many more strong miles on a treadmill that runs like new.

7 Diet Recipes With Kratom That Are A Must-Try For Runners

Kratom for runners has gained popularity due to its potential effects on energy levels and endurance. Kratom, a substance derived from Southeast Asia, is known for its stimulating effects and mood-boosting properties. Runners can benefit from consuming Kratom because it provides a sense of motivation, making it easier to push through a challenging run. Additionally, some runners have reported feeling more focused and alert during runs when supplementing with it.

While the effects of Kratom on body composition are not well-researched, some athletes believe that it may aid in physical performance and can kratom help with body composition. However, it’s important to remember that more scientific research is needed to support these claims, and it’s always best to consult a healthcare professional before incorporating any supplement into your routine.

7 Diet Recipes With Kratom That Are A Must-Try For Runners

1. Green Smoothie Bowl:

For runners, fueling up before or after a workout is crucial for keeping the body energized. Enter the Green Kratom Smoothie Bowl. This refreshing and nutritious dish is satisfying and packed with essential vitamins and nutrients. Kratom’s critical ingredient adds a unique twist to its natural properties. Made from blending spinach, avocado, banana, and coconut water, this smoothie bowl is delicious and easy to make. Topped with fresh fruits, nuts, and seeds, this recipe is perfect for those looking for a refreshing and wholesome meal to aid their post-workout recovery. Give it a try and take your running routine to the next level!

2. Protein Shake:

Kratom Protein Shake is becoming increasingly popular among runners across the globe. This unique recipe combines high-quality protein powder, almond milk, and a small dose of kratom leaves; all blended to create a delicious and nutritious shake. Not only does the Kratom Protein Shake provide a quick and easy source of protein, but it also contributes to overall well-being. Running takes a toll on your body, but with the Protein Shake, you can replenish lost nutrients and energize your body all day. It’s a must-try for any athlete looking to power up their body and perform at their best.

3. Avocado Toast:

Kratom Avocado Toast is a delicious option worth trying for runners looking to fuel up before a long run. This recipe combines the creamy texture of avocado with the unique properties of it to create a satisfying snack that can provide lasting energy. The subtle flavor of Kratom mixes well with the rich taste of avocado, making for a delightful eating experience. Whether you’re a runner or just starting, incorporating this tasty snack into your routine can boost plant-based nutrients to fuel your exercise and help you reach your fitness goals.

4. Quinoa Salad:

Kratom Quinoa Salad is the ultimate dish for runners, packed with essential nutrients and flavors that will make taste buds dance. This salad is nothing like your ordinary dish, which adds a unique twist to your usual quinoa salad. Kratom is a natural supplement that has been well-received for its wide range of benefits, including an energy boost. Combined with quinoa, this dish becomes a powerhouse of essential amino acids, fiber, and vitamins. The salad is topped with fresh greens, various fruits and vegetables, and a dressing that perfectly complements the dish. Whether prepping for a marathon or looking for a lunch option, this Quinoa Salad can be the go-to meal that will leave you feeling satisfied, fueled, and ready to conquer your day.

5. Peanut Butter Balls:

Looking for a delicious way to incorporate Kratom into your pre-run routine? Look no further than Kratom Peanut Butter Balls. This recipe combines the natural energy-boosting properties of Kratom with the smooth, rich flavor of peanut butter, making it the perfect pre-workout snack for runners. With just a few simple ingredients, including powder, peanut butter, oats, and honey, you can quickly whip up a batch of these yummy balls that will give you the fuel you need to power through your next miles. Whether you’re a seasoned marathon runner or just starting, Peanut Butter Balls are an easy and tasty way to add Kratom to your pre-workout routine.

6. Tuna Salad:

Kratom Tuna Salad is a delicious and nutritious dish perfect for runners. The salad is packed with vitamins and minerals that runners need to stay energized and perform at their best. Combining fresh, crisp vegetables, creamy avocado, and protein-rich tuna makes this salad a satisfying meal option. Adding Kratom to the recipe gives the salad a unique twist and adds an extra energy boost for athletes. Tuna Salad is also easy to prepare, making it a great meal option for busy runners who are always on the go. Try this recipe and experience the delicious flavors and energy-boosting benefits for yourself.

7. Energy Bites:

Kratom Energy Bites are a delicious and nutritious option for runners looking to power up their workouts. This recipe combines the energizing properties of Kratom with other natural ingredients, including seeds, coconut, and honey, for a tasty and satisfying snack that will keep you going for miles. Kratom, a plant native to Southeast Asia, has traditionally been used for its stimulating effects, and when combined with nutrient-dense foods like nuts and seeds, it can provide sustained energy and focus. Whether you’re training for a marathon or just looking for a tasty pick-me-up, Energy Bites are a must-try recipe for any runner looking to elevate their performance.

Final Thoughts

In conclusion, incorporating it into your diet can bring many benefits when consumed in moderation and with care. It is important to remember that Kratom should not be used as a replacement for a well-balanced diet and active lifestyle. These 7 diet recipes with Kratom can add a flavorful and unique twist to your meal plan, particularly for runners who want to fuel their workouts with natural ingredients. Always consult a healthcare professional before adding Kratom to your diet, particularly if you have any pre-existing health conditions or are taking medications. Remember to consume it responsibly and enjoy the benefits of this natural and versatile ingredient.

Empowering Student Education Through Physical Fitness

Are you ready to witness something truly unique happening in education? Picture this: a classroom where students aren’t just stuck at their desks but are filled with energy, motivation, and genuine excitement for learning. Imagine the atmosphere thriving with anticipation, where physical fitness takes the spotlight and empowers students to excel academically, emotionally, and socially. We’re breaking free from the old-school approach to education and embracing the profound impact physical activity can have on students’ lives.

Physical fitness is not just about staying in shape or playing sports; it profoundly affects student education. Integrating physical fitness into students’ lives can bring many benefits beyond the physical realm. Let’s explore how physical fitness empowers student education.

Enhanced Cognitive Function

Exercising enhances academic performance as it boosts cognitive function. Exercising triggers the release of endorphins, hormones that improve mood and reduce stress. Eliminating stress and uplifting mood then creates an environment that enhances learning. And as a bonus, a student in a good mood will be motivated to complete their schoolwork and won’t rely on an essay writing service.

When students participate in physical exercise, their brains receive an increased supply of oxygen and nutrients, promoting better brain health. Consequently, physically active students will have improved attention span and memory retention.

Improved Focus and Concentration

Ever wondered why some students seem to focus and excel in their studies effortlessly while others struggle to maintain concentration? It’s no secret that improved focus and concentration are vital for academic success. The good news is that physical fitness has the potential to unlock students’ success by enabling them to concentrate on their studies. Consequently, they attain remarkable academic outcomes.

When individuals engage in physical activities such as brisk walking, jogging, or a challenging gym session, their brains get stimulated. The increased blood flow and oxygen delivery to the brain nourishes, creating a chain of neural activities. These activities create a conducive environment for enhanced cognitive abilities and sharpening the individual’s mental focus.

Imagine a classroom where students are not just sitting sluggishly at their desks but where they are revitalized, ready to tackle any academic challenge that comes their way. Through physical fitness, students become masters of concentration by being able to focus on their tasks.

Enhanced Social and Emotional Well-Being

Education is not solely about textbooks, equations, and test scores. It’s about nurturing the whole student’s social and emotional well-being. In a world where digital interactions often replace face-to-face connections, physical fitness becomes a powerful antidote, fostering genuine human connections and nurturing the emotional landscape of students.

Picture a group of students engaging in team sports, working together to achieve a common goal. Something extraordinary happens as they dribble the basketball, pass it between teammates, and cheer each other on. The students forge bonds, blossom friendships, and fill the air with comradeship. Through physical fitness, students learn the art of collaboration, teamwork, and mutual support, skills that extend far beyond the playing field.

Moreover, exercising together promotes a sense of togetherness, which can be useful when handling academic work. Instead of a student seeking essay writing services when they get stuck with their work, they’ll first consult their peers. Therefore, the advantages of physical fitness extend to empowering students to navigate the complexities of human interaction with grace and empathy.

Physical undertakings that require cooperation, such as group exercises or dance routines, enhance collaboration. This corporation helps students develop essential communication skills, compromise, and adopt healthy conflict-resolution methods. They do so by learning how to acknowledge other individuals’ strengths, embrace their differences, and work towards a common goal.

Promoting Healthy Habits and Lifelong Wellness

Integrating physical fitness into student education benefits them academically and sets the foundation for lifelong healthy habits. Schools instill self-care and personal well-being values by encouraging students to engage in regular physical activity.

When students understand the importance of physical fitness, they are more likely to adopt healthy habits outside of school, such as regular exercise and observing proper nutrition. These habits contribute to their long-term general well-being, creating positive ripple effects that extend beyond their school years.

Bottom Line

Physical fitness is a powerful tool that can transform student education. Schools can enhance students’ cognitive function and improve their focus and concentration by incorporating physical activity into their daily lives. It will also foster students’ social and emotional well-being and promote lifelong healthy habits. It’s thus time to embrace a holistic approach to education that recognizes the profound impact of physical fitness on empowering students to reach their full potential.

Why Are People Moving Towards Red JongKong Kratom To Enhance Their Fitness Journey?

Kratom has rapidly become one of the most prevalent compounds for people looking to enhance their physical fitness. This is primarily because it has numerous associated benefits, including increased energy levels and improved focus and concentration.

Among these is Red Jongkong Kratom which stands out thanks to its unique properties that provide additional benefits suited explicitly for athletes or those on a fit lifestyle journey. If you want red jongkong kratom, you may consider buying red jongkong kratom at Bulk Kratom Now to enhance your lifestyle. This blog post explores why more people are turning towards Red Jongkong Kratom to improve their fitness results.

Here Are Seven Reasons Why People Are Moving Towards Red JongKong Kratom To Enhance Their Fitness Journey:

1. Relaxation –

Red JongKong Kratom has become increasingly popular among fitness enthusiasts to enhance their journey towards a healthier lifestyle. But before consuming it, knowing some facts about kratom is essential. While it is not a recommended compound for various uses, many people have claimed that it helps them to relax and unwind after a long workout.

This red strain is derived from the Mitragyna speciosa tree native to Southeast Asia. It is believed to effectively promote relaxation, gaining recognition in the fitness community. While further research is needed to understand it’s effects on the body, many people have found it an effective compound for enhancing their fitness.

2. Enhanced Focus –

Red Jongkong Kratom has recently become popular among those looking to enhance their fitness journey. The key reason why people gravitate towards this particular strain is due to the improved focus it provides. Whether pushing through a challenging workout or staying on track with a healthy meal plan, a guide is essential for achieving fitness goals.

Red Jongkong Kratom, derived from the leaves of the Mitragyna speciosa tree, is known for its ability to increase energy and enhance clarity. With these benefits, it’s not hard to see why athletes, fitness enthusiasts, and wellness-conscious individuals are incorporating it into their routines for that extra boost of focus.

3. Increased Motivation –

Red Jongkong Kratom has become a favorite compound for fitness enthusiasts seeking an extra boost in their fitness journey. This strain has the potential to enhance energy levels, boost focus, and increase motivation during a workout. With many people still adapting to working out at home, motivation can quickly dwindle, making it challenging to stick to fitness goals.

It has become a favored solution to this problem. Although it is vital to note that the FDA does not regulate kratom and has not officially been approved for medical use, many people have reported its positive effects. However, as with any compound, it is essential to thoroughly research and consult a  professional before trying it.

4. Improved Creativity:

It has gained immense popularity for its ability to enhance creativity, leading to many fitness enthusiasts opting for it on their fitness journey. The benefits of the Red Jongkong Kratom are restricted to its relaxing properties and promise to enhance creative thinking.

It is believed that creativity plays a significant role in achieving fitness goals, leading to individuals becoming increasingly interested in it. The plant is native to Southeast Asia and is created by drying and grinding its leaves.

Its ability to stimulate creativity by increasing focus and concentration has contributed to many fitness enthusiasts incorporating it into their routines. It is no wonder that more and more people are moving towards the Red Jongkong Kratom to enhance their fitness journey.

5. Productivity:

As the fitness industry rapidly evolves, individuals constantly search for ways to enhance their performance and maintain their energy levels. For many, Red Jongkong Kratom has become popular due to its potential to increase productivity.

Despite the limited scientific evidence, herbal compound users have reported increased focus and motivation. Regardless of the reason, the trend towards incorporating it into fitness routines is on the rise, and it is interesting to see how its popularity will continue to evolve within this community.

6. Overall wellness –

As more and more people focus on their overall wellness, they seek new and unique ways to enhance their fitness journey. One method that has gained popularity in recent years is the consumption of red Jongkong kratom. While the plant’s properties have not been scientifically proven to aid in fitness, many users have reported increased focus and energy, which they believe has helped them with workouts.

Additionally, some have found that it has helped them manage various problems, which can be a crucial obstacle to achieving fitness goals. While it’s important to note that further research is needed to understand the effects of this plant fully, it is clear that some people are finding it to be a beneficial addition to their wellness routine.

7. Suppresses cravings –

Red Jongkong Kratom is becoming popular among fitness enthusiasts to alleviate their cravings and enhance their workout experience. Known for suppressing cravings, it has garnered attention for its potential contribution to several other benefits of kratom.

It is a strain indigenous to Indonesia and is created from drying the leaves of the Mitragyna speciosa tree. While there have been claims about its potential benefits, there is limited scientific evidence to support them.

However, many people are still drawn to this form of alternative medicine and are using it to complement their fitness journey. It is just one of the many strains available, and interested individuals should always consult their healthcare provider before adding any compound to their routine.

Conclusion

Kratom is becoming increasingly popular as a fitness herb, and Red Jongkong kratom offers many benefits. It helps increase alertness and focus, aiding with workouts without tiring or overwhelming you. People who choose this strain also benefit from its effects, making exercising more enjoyable. Its unique alkaloids provide calming effects so users can wake up refreshed and ready to perform at their best. It’s no wonder why Red Jongkong kratom is becoming popular to enhance their fitness journey. Taking it regularly ensures consistent results that will help you get the most out of your routine.

Top 4 Causes Of Lower Abdominal Pain While Running

runners stomach

If you’ve never experienced lower abdominal pain while running, consider yourself fortunate.

For many runners, stomach cramps, side stitches, or sudden digestive issues can put a damper on their runs.

The pain can come on unexpectedly and may last for just a few minutes or the entire run. This can be both frustrating and demotivating!

As a coach, I’ve seen this happen to runners of all levels. The good news is that with a little understanding and preparation, you can not only manage the pain but also prevent it from happening in the first place.

In this guide, I’ll cover the primary culprits behind abdominal pain while running and, most importantly, how to treat and prevent them.

Top 4 Causes of Lower Abdominal Pain While Running

When I first started running, I never thought abdominal pain would be an issue.

I remember my first bout with a side stitch vividly. It was a crisp morning, and I was feeling strong… until I wasn’t. A sharp pain hit my side, forcing me to slow down. I was frustrated, confused, and, honestly, a little embarrassed. But that experience taught me a valuable lesson: running isn’t just about your legs—it’s a full-body sport, and everything from your breathing to your posture matters.

But one morning, as I was pushing through my usual route, a sudden, sharp pain hit my right side.

It felt like a knife stabbing under my ribs—a classic side stitch. I slowed my pace, pressing my fingers into the pain and breathing deeply, just like I had read somewhere.

The pain subsided after a minute, but it was a wake-up call.

Here are the main culprits behind lower abdominal pain when running, along with some practical strategies to manage and prevent them.

  1. Side Stitches (Exercise-Related Transient Abdominal Pain)

Side stitches are a familiar enemy for most runners. Also known as exercise-related transient abdominal pain (ETAP), side stitches refer to a sharp, stabbing pain that typically occurs on one side of the abdomen, just below the ribs.

In some cases, this pain can also manifest in the lower abdominal area. It often comes on suddenly, without warning, and can range from dull and achy to sharp and stabbing.

How Common Are Side Stitches?

Research conducted by Australian scientists in 2015 revealed that approximately 70% of runners experienced a side stitch at least once in the past year. This shows just how common this issue is in the running community.

Why Do Side Stitches Happen?

The exact cause of side stitches isn’t fully understood, but here are some likely triggers:

  • Pulling or irritation of the abdominal ligaments connected to your diaphragm.
  • The bouncing motion of running, which stresses your diaphragm and internal organs.
  • Running too soon after eating or drinking a lot of fluids.
  • Shallow or irregular breathing patterns.
  • Poor posture or form while running.

How to Manage Side Stitches While Running:

  • Slow Down: If you feel a side stitch during a run, slow your pace to give your body a chance to recover. If the pain persists, stop and stretch.
  • Engage Your Core: Bend forward slightly at the waist and engage your core muscles to stretch the diaphragm. Deep breathing can also help alleviate the pain.
  • Apply Pressure: Use your fingers to apply pressure to the affected area while inhaling deeply. On each exhale, push a little deeper until the pain subsides.
  • Stretch Up and Over: Extend the arm on the side where the stitch is located above your head and lean to the opposite side. Hold the stretch for 15-25 seconds before repeating on the other side.

Prevention Tips:

  • Avoid Running on a Full Stomach: Space meals and runs by at least 3-4 hours, especially if you have a slower digestive system or a history of side stitches.
  • Hydration: Drink small amounts of water consistently before and during your run and stay well-hydrated post-run.
  • Improve Breathing Technique: Practice a 3:2 breathing pattern (inhaling for three steps, exhaling for two). Adjust to a 2:1 ratio for faster paces if needed.
  1. Heartburn

Ever feel a burning sensation in your chest or throat while running? That’s heartburn, and it’s a common issue for runners, especially after eating certain foods.

This condition can cause a burning feeling in the upper abdomen and chest, accompanied by burping or belching.

If you frequently experience these symptoms (more than twice a week), it could indicate gastroesophageal reflux disease (GERD).

Why Does Running Trigger Heartburn?

Running’s impact causes your stomach contents to bounce around, and if the muscle that keeps stomach acid in check (the lower esophageal sphincter) is relaxed or weak, acid can creep up into your esophagus.

Contributing Factors:

  • Foods high in acidity or spiciness.
  • Carbonated beverages.
  • Running too soon after consuming large meals.
  • Wearing tight clothing that compresses the stomach.

Managing Heartburn During Runs:

  • Adjust Your Diet: Avoid typical triggers such as chocolate, tomato-based foods, spicy dishes, and citrus juices.
  • Time Your Meals: Wait at least 3-4 hours after eating before running to ensure your stomach is empty.
  • Loosen Your Gear: Wear loose-fitting shorts and tops that don’t put pressure on your stomach. If you wear a belt or compression garment, make sure it’s not too tight.
  • Consider Medication: Over-the-counter antacids can neutralize stomach acid quickly. For stronger solutions, H2 blockers or proton pump inhibitors may be considered under a doctor’s guidance.

 

  1. Stomach Muscle Cramps

Sometimes mistaken for side stitches, these cramps originate from the stomach or intestinal

While these cramps can strike without warning, they often stem from specific triggers.

Common Causes of Stomach Muscle Cramps:

  • Running in hot weather, which increases dehydration and electrolyte loss.
  • Skipping a proper warm-up, leaving your muscles cold and more prone to cramping.
  • Dehydration or an imbalance in electrolytes like sodium, potassium, and magnesium.
  • Overexertion, especially if you’re pushing your limits without adequate recovery.

 

How to Manage and Prevent Stomach Muscle Cramps While Running:

  • Stop and Stretch: If a cramp hits mid-run, stop running and gently stretch and massage the muscle with your fingertips. This can often provide quick relief. Applying ice to the area can help soothe soreness, while heat pads can loosen tight muscles.
  • Stay Hydrated: Hydration is key for preventing muscle cramps. Drink water consistently throughout the day and ensure you’re hydrated before, during, and after your runs. About 12-16 ounces of water an hour before running is a good benchmark. During runs longer than 45 minutes, sip 2-4 ounces every 10-15 minutes.
  • Warm-Up Properly: Always dedicate 5-10 minutes to dynamic stretches and light jogging before your run to warm up your muscles and prepare them for exertion.
  • If cramps are frequent, consider electrolyte-enhanced water or sports drinks to maintain sodium, potassium, and magnesium levels during long or intense training sessions.
  1. Abdominal Strains

An abdominal strain is a more severe and less common reason for abdominal pain during running.

It occurs when one or more muscles in the abdominal wall are stretched or torn. This type of injury can cause intense pain, particularly during core movements and deep breathing.

Symptoms of an Abdominal Strain:

  • Sharp pain that worsens with movement or certain positions.
  • Swelling, bruising, or tenderness in the abdominal region.
  • Weakness in the core muscles or a reduced range of motion.

Common Causes:

  • Sudden, Intense Movements: Sprinting or abrupt twisting movements can strain the abdominal muscles.
  • Overuse: Excessive training without adequate rest can lead to muscle fatigue and strain.
  • Improper Form: Poor running posture or incorrect lifting techniques during cross-training can also contribute to abdominal strain.

How to Manage Abdominal Strains While Running:

  • Rest and Recovery: Stop running and any other activity that aggravates the pain. Rest is crucial to allow the muscles to heal.
  • Ice Therapy: Apply an ice pack to the strained area for 10-15 minutes, three to four times a day, to reduce swelling and pain.
  • Over-the-Counter Pain Relief: Medications like ibuprofen or naproxen can help relieve pain and inflammation.
  • Compression: Wrap an elastic bandage around your midsection to provide support and limit movement that might exacerbate the pain.

When to See a Doctor for Abdominal Pain While Running

While most cases of lower abdominal pain can be managed with the right techniques and adjustments, there are times when medical attention is necessary.

Chronic or severe pain could indicate an underlying issue that goes beyond typical running-related discomfort.

When to Seek Medical Help:

  • Persistent Pain: If your abdominal pain does not subside after rest, stretching, or hydration, it’s time to seek medical advice.
  • Disruption of Daily Activities: Pain that affects your ability to sit, walk, or sleep should be evaluated by a healthcare professional.
  • Accompanying Symptoms:
    • Shortness of breath or difficulty breathing.
    • A burning sensation or severe stabbing pain.
    • Tenderness in the abdominal region coupled with excessive sweating.
    • Frequent constipation or diarrhea.
    • Blood in the stool, severe bloating, or nausea even when not exercising.

Potential Serious Conditions:

Sometimes, abdominal pain could be a sign of a more serious medical condition, such as an ulcer, hernia, or even a heart condition.

If you or your family have a history of heart issues and you experience chest pain or other concerning symptoms, seek medical attention immediately.

Key Takeaways:

  • Identify potential triggers based on your symptoms and make gradual adjustments.
  • Practice deep breathing and core exercises to strengthen your abdominal muscles.
  • Adjust your pre-run meals and clothing to reduce heartburn and other discomforts.
  • Stay aware of how your body feels during runs and take action at the first sign of pain.

Stay Safe and Run Smart

By understanding the causes of abdominal pain and taking preventative measures, you’ll be better equipped to handle any discomfort that comes your way.

Running should be an enjoyable and fulfilling experience, so prioritize your well-being and make adjustments as needed.

Thank you for reading, and remember: keep training strong and listen to your body!

Got questions or personal experiences with abdominal pain while running? Share them in the comments below. I’d love to hear from you and help you stay on the right path.

Mile by Mile: Essential Safety Tips for Runners to Avoid Getting Injured

How To Clean Running Shoes

You’re a runner. It’s a pastime, an outlet, a stress-reliever, a hobby. It’s your particular way of life and that deserves to be celebrated, protected. Running is a great way to stay in shape and clear your mind, but these things cannot be done if you’re running safely. The open road can be a dangerous place, you want to make you’re doing everything you can to stay safe.

It’s important to be aware of the safety precautions you can take to avoid being injured. No one wants to end up in the ER with a twisted ankle or worse. There are a few things you can implement into your running routine to avoid potential accidents.

Be Aware of Your Surroundings

Stay alert; always be aware of who or what is around you when you’re running. This means being cautious when crossing the street and avoiding busy areas with a lot of traffic. If there’s something or someone that makes you feel unsafe, it’s best to find another time or route to run.

Bring a Friend

Running with someone else can be a great way to stay safe. Not only will you have someone there to talk to and keep you company, but they can also help lookout for potential danger. If something does happen, having someone there to help is invaluable.

They can call for help if you get hurt, or get you someplace safe until help can be found. The worst thing about an emergency is being alone in one. You want to avoid this as much as you can.

Stay Visible

Make sure drivers can see you when running at night by wearing reflective clothing or accessories. This will make you more visible in low-light situations and could potentially save your life.

There are several types of reflective clothing that you can purchase. Things like jackets, vests, headbands, and wristbands are all great options. You can also purchase reflective tape to put on your clothing or shoes.

Be Mindful of the Weather

Pay attention to the weather conditions before heading out for a run. If it’s raining or snowing, consider staying inside. The same goes for extreme heat or cold. You don’t want to be running in bad weather and end up getting sick or suffering a sprain or fall.

Be Mindful of Your Pace

Especially when running in unfamiliar areas, it’s important to be aware of the pace you’re keeping. If you’re going too fast for the area you’re in, you might miss something dangerous or important. On the flip side, if you’re moving too slow drivers may become impatient and honk their horns. Keep your running route on roads that have sidewalks or shoulders. If you prefer open streets, stick to backroads and less populated areas.

Find a happy medium where you can get your exercise while being courteous to those around you.

Be Mindful of Traffic Laws

When running near traffic, make sure you’re following the law. This means crossing streets in designated areas and using sidewalks when available. Keep an eye out for cars and other obstacles, don’t assume that drivers can see you. Even if they’re in your line of sight, there may be barriers or blind spots that keep them from spotting you.

If there’s a crosswalk nearby, use it. Avoid running across busy streets or intersections. Watch for traffic lights and stop signs.

Watch Out for Potholes & Obstacles

Keep your eyes open for any obstacles that might get in the way of your run. This means avoiding potholes, cracks in the pavement, and other debris. If you’re running on trails or through a park, be aware of tree roots, rocks, and other hidden hazards.

Worst Case Scenario

If you are involved in an accident, seek medical attention as soon as possible. You should file a police report with your local department as well. If you want to pursue legal action, contact a personal injury attorney. Firms like Rosenfeld Injury Lawyers will help you file a claim, negotiate a settlement, and represent you in court if necessary.

They’ll do all of the legwork like contacting the people involved and gathering the necessary evidence to prove your case.

Stay Hydrated

It’s also important to stay hydrated when running. Bring along a water bottle and make stop frequently for a drink while you work out. Running is a great way to get in shape and enjoy the outdoors, but it’s important to do so safely. Your health is the priority.

Let Someone Know Where You’re Going

It’s a good idea to let someone know where you’re going. This could be your spouse, friend, neighbor, or family member. You don’t have to tell them every time you go for a run but just in case something does happen they’ll know where to look for you and what route you planned on taking.

Bring Your Phone

You want to be reachable. Carry your phone with you when running. This way if something does happen, someone can get in touch with you or call for help.

You don’t want to leave your mobile device at home because that could mean being out of reach and alone if an emergency occurs.

These are just some general safety tips to keep in mind when running. Following these guidelines can help you stay safe while getting your daily exercise.

 

 

The Role of Sports in Education: How Participating in Athletic Activities Can Help Students Develop Key Life Skills

Compression Pants for Running

Participating in athletic activities has been a long-standing tradition in many educational institutions. From elementary to high school and even college, sports have always been an integral part of the educational experience. While many students participate in sports for the thrill of competition and physical activity, sports participation can also help students develop critical life skills. In this article, we will explore the role of sports in education and how participating in athletic activities can help students develop key life skills.

Benefits of Sports Participation in Education

Physical Health Benefits

Participating in sports can have numerous physical health benefits. Regular physical activity can improve cardiovascular health and reduce the risk of obesity. According to the Centers for Disease Control and Prevention (CDC), regular physical activity can also help reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease. In addition to these benefits, participating in sports can also lead to improved muscular strength, endurance, and flexibility.

Mental Health Benefits

In addition to the physical health benefits of sports participation, there are also significant mental health benefits. Sports can help reduce stress, anxiety, and depression, and improve mood. According to a study published in the Journal of Sport and Exercise Psychology, participating in sports can also help improve self-esteem and self-efficacy, which are essential components of mental well-being.

Academic stress can be a significant barrier to participating in sports. The pressure to perform well in exams and assignments can lead to students neglecting their physical health. This is where Edu board writing service can help. These services provide academic assistance, including essay writing and exam preparation, to reduce academic stress and free up time for sports and other extracurricular activities.

Life Skills Developed through Sports Participation

Teamwork

Participating in sports requires teamwork and collaboration. In team sports, each member of the team has a specific role to play, and success depends on each member’s contribution. Through sports participation, students learn how to work effectively in a team, communicate effectively, and develop leadership skills.

Leadership

Sports participation can also help students develop leadership skills. In team sports, team captains are often responsible for leading the team, making decisions, and motivating their teammates. Through sports participation, whether that’s a game of football or exciting afternoon in the forest with some cheap airsoft guns, students can learn how to be effective leaders, communicate clearly, and make decisions that benefit the team as a whole.

Communication

Effective communication is critical in sports. Whether it’s communicating with teammates during a game or working with coaches during practice, students must be able to communicate effectively to succeed in sports. Sports participation can help students develop these communication skills, which can be valuable in many aspects of life.

Time Management

Participating in sports requires excellent time management skills. Students must balance their academic workload with their athletic commitments. Through sports participation, students can learn how to manage their time effectively, prioritize tasks, and develop discipline.

Goal Setting

Sports participation requires setting goals and working towards achieving them. Whether it’s improving a personal best time, winning a championship, or simply improving skills, students learn the importance of goal setting and the satisfaction that comes from achieving those goals.

Academic Benefits of Sports Participation

In addition to the physical and mental health benefits of sports participation, there are also academic benefits to be gained. Research has shown that students who participate in sports are more likely to achieve higher grades and have better attendance records than those who do not participate. According to a study conducted by the Women’s Sports Foundation, female high school athletes were found to have higher graduation rates, better academic performance, and lower dropout rates than non-athletes.

One reason for this correlation between sports participation and academic success is that sports can help students develop important time-management and goal-setting skills. For example, student-athletes must learn to balance their schoolwork with their athletic responsibilities, which requires discipline and organization. This can translate into improved academic performance as students learn to prioritize their time and set goals for themselves.

Furthermore, participating in sports can also lead to improved self-esteem and confidence, which can in turn improve academic performance. When students feel confident in their abilities on the playing field, they are more likely to feel confident in other areas of their lives, including academics. As a result, they may be more willing to take academic risks and seek out challenging opportunities.

Challenges and Solutions for Sports Participation in Education

While there are many benefits to sports participation in education, there are also a number of challenges that schools and students may face. One common challenge is budget constraints, which can limit the availability of sports programs and facilities. Another challenge is competing demands on students’ time, such as academic work, extracurricular activities, and family obligations.

To address these challenges, schools and communities can work together to find solutions that support sports participation and its positive impacts on students. One solution is to form partnerships with community organizations, such as local sports clubs or youth organizations, to provide additional resources and support for athletic programs. This can help to expand the availability of sports programs and facilities, as well as provide opportunities for students to develop their skills outside of the school environment.

Another solution is to use creative scheduling to accommodate students’ academic and athletic commitments. For example, schools can schedule sports practices and games outside of school hours or during study hall periods to minimize the impact on academic work. Additionally, schools can consider offering online or blended learning options to provide more flexibility for student-athletes.

Finally, increased funding for athletic programs can help to address budget constraints and ensure that students have access to quality sports programs and facilities. By investing in sports participation, schools and communities can help students develop important life skills, improve their physical and mental health, and achieve academic success.

It is important to consider the wide range of resources available to students who are interested in participating in sports. For example, there are many organizations that provide scholarship opportunities and other forms of financial assistance to students who are looking to pursue sports in college.

To conclude

Sports participation in education can be a game-changer for students. It can help them to develop important life skills, achieve academic success, and improve their physical and mental health. So, let’s invest in sports participation and create a brighter future for our students.

How Much exercise Should Women Do? (note that if you exercise too much, your period might be late or gone)

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It’s totally normal to feel a bit panicked when you ask yourself why is my period late, but yet you don’t have the answer. You start second-guessing everything, right? Like, “Did I eat something funky?” or “Am I working out too hard?” Well, it turns out that sudden weight loss and excessive exercise can indeed throw your menstrual cycle off balance, even if you’re not expecting a little bundle of joy.

Your body requires a certain amount of nutrients and calories to function correctly, so when it’s not getting enough, it has to prioritize. Kind of like when you’re stuck in traffic, and you have to choose which lane to stay in. Your body has to do the same thing and focus its energy on the most crucial systems, which means other areas, like bone-building and reproduction, might get left behind.

When it comes to your period, your hypothalamus, a region in your brain, can put the brakes on ovulation if your body is struggling to keep up. That can lead to irregular cycles or even missed periods altogether. So, it’s essential to make sure you’re taking care of yourself, getting enough rest, and fueling your body with the right nutrients to keep things running smoothly.

How is exercise related to missed periods?

Let’s talk about periods and exercise. So, you’re hitting the gym hard, pushing your limits, and feeling great about it. But what happens when your period doesn’t show up on schedule? It can be a bit of a head-scratcher, right? Well, overexertion and intense exercise can indeed cause missed periods or even a complete cessation of periods.

Now, I’m not saying you should give up exercise altogether – that’s not the answer. But if you’re an athlete or someone who consistently trains hard, irregular or skipped periods can be a common occurrence. And here’s the thing: even if you’re new to the fitness game, starting an intense regimen can throw your menstrual cycle off balance too.

You might think that it’s totally normal for periods to stop while training for sports, but that’s not always the case. In fact, it’s one of the three interconnected health risk factors that make up the Female Athlete Triad. The other two are bone loss/osteoporosis and poor energy availability with or without disordered eating. Basically, if one risk factor is present, it increases the likelihood that the other two may emerge or already be there.

It’s kind of like a game of Jenga. If one piece is missing or unstable, the whole tower is at risk of tumbling down. So, it’s important to take care of your body and make sure you’re not pushing it too hard without giving it the fuel it needs to function properly. And if you do experience missed periods or irregular cycles, it’s worth talking to a healthcare professional to make sure everything is okay.

Exercise guide to preventing missing your period

When you hit the gym for a couple of hours every day, you’re definitely burning some serious calories. And that’s great, right? But what you might not realize is that your body needs more fuel to keep up with all that activity. So, don’t be afraid to chow down on some extra snacks and meals to keep your energy levels high.

Here’s the thing, though – you don’t have to be a fitness fanatic to reap the benefits of physical activity. Whether you’re a guy or gal, young or old, it’s important to get moving for at least 30 minutes a day. That can be anything from taking a brisk walk to hitting the dance floor – just find an activity that you enjoy and go for it.

Ladies pay attention: exercise is especially crucial for us. It’s not just about staying in shape – physical activity can help reduce our risk of developing all kinds of health issues, from heart disease to osteoporosis. So, let’s get moving, ladies!

Now, when it comes to designing your exercise routine, it’s important to keep your goals in mind. If you’re aiming to get in some serious shape, you’ll want to mix up your workouts to include high-intensity days, recovery days, and moderate-effort days. That way, you’ll build endurance, strengthen your heart, and burn fat – all while avoiding burnout.

High-intensity interval training (HIIT)

Are you ready to kick your workouts up a notch with high-intensity interval training, or as the cool kids call it, HIIT? Listen up because I’ve got some tips for you.

First off, let’s talk about the duration of your HIIT sessions. Don’t expect to be sweating it out for an hour or more, my friend. This type of training is all about short, intense bursts of activity followed by periods of rest. Ideally, your HIIT workouts should last between 20 and 30 minutes.

But don’t be fooled by the brevity of your HIIT sessions – they should be tough! You should be pushing yourself to your limits during those intense intervals, whether it’s sprinting, lifting weights, or doing bodyweight exercises. Trust me, you’ll feel the burn.

Now, here’s where things get interesting. When you’re finished with your HIIT session, your body will continue burning calories for a while after you’ve stopped working out. This is thanks to something called EPOC, or excess post-exercise oxygen consumption. It’s like a little afterburn that keeps your metabolism revved up for a while, helping you burn more calories throughout the day.

Easy day workout

Active recovery is like a gentle hug for your body after pushing it hard during the week. It’s like giving your joints a little TLC, a chance to stretch and move in ways that feel good. A 30- to 45-minute active recovery session can be just what your body needs to loosen up and recharge for the next workout.

When it comes to your workout routine, balance is key. While high-intensity workouts are fantastic for building endurance and burning fat, it’s important to balance them out with moderate exercise days. These workouts may not be as intense, but they still offer plenty of benefits. You can still burn a good amount of calories, and your body can repair itself from previous intense workouts. Think of it like taking a break to catch your breath during a long run – it helps you keep going without burning out too quickly.

Moderate workout

Ah, the sweet spot of moderate exercise. It may not be as intense as high-intensity interval training or as calming as active recuperation, but it’s a vital component of a well-rounded fitness routine.

But if you’re looking to shed some pounds, it’s essential to know that you’ll need to put in a bit more time and effort with these moderate workouts to see results. That means extending those sessions to 45 minutes or more to burn enough calories to make a difference.

Of course, finding the time to fit all these workouts into your busy schedule can be a challenge. But don’t fret! Start by choosing one or two days each week for your more strenuous activities, like a killer spin class or a challenging weightlifting session. Then, give yourself a break the following day with some light yoga or a leisurely stroll.

After that, fill in the rest of your week with those longer, moderate-intensity workouts. Remember, it’s all about finding that sweet spot of working hard but not too hard to reap the most significant health benefits.

But before you start any new exercise program, make sure to check in with your doctor. This is especially important if you have a medical condition, are carrying a bit of extra weight, or are over the age of 40. Taking care of your body and your health should always come first

Strength Training Exercises to Improve Your Running Performance

Are you looking for ways to improve your running performance? Running is a high-intensity sport that demands strength, speed, and endurance. Believe it or not, the key to boosting your mileage and improving your performance is not more cardio, but strength training. 

Strength training for runners can make you faster, stronger, and help you improve your pace. In this article, we’ll review some of the most effective strength training exercises for runners, and how they can reduce your risk of injury, boost your performance, and help you advance in your sport.

Lunges

It goes without saying that leg-strengthening exercises should be a key component in your training program. Lunges target your hamstrings, quads, and glutes to improve balance, muscle strength, and coordination.

To perform a lunge correctly, begin by standing with your feet shoulder-width apart. While shifting your weight to one leg, slowly step forward with the opposite leg and lower your back knee toward the ground. Try to keep your front knee at a 90-degree angle. Do this for three sets of 10-12 reps with each leg.

Deadlifts

Deadlifts are a compound exercise that targets various muscle groups including the lower back, core, glutes, and hamstrings. While building strength in the legs, deadlifts also strengthen your core to improve your posture during runs. This will help offset some of the stress that running puts on your body by allowing proper movement of your joints, ligaments, and muscles.

Deadlifts are very simple and the weight can be adjusted based on your fitness level. Standing with your feet shoulder-width apart and the barbell on the floor, grip both hands tightly around the bar. While keeping your arms straight and spine neutral, brace your core muscles and slowly lift the barbell to hip or thigh level. Then keep your back straight as you slowly lower the bar back down to the ground. Repeat for three sets of 10-12 reps.

Calf Raises

At first sight, calf raises may not seem all that impressive. However, they are a simple yet incredibly effective exercise to boost your speed and reduce your risk of injury. This is because calf raises isolate your soleus and gastrocnemius muscles, which are two highly injury-prone sites in runners.

To do a calf raise, simply stand on a step with your heels hanging over the edge. Shift your weight to your toes and raise your heels up as high as you can, and then gently lower them back down. Repeat this for three sets of 10-12 reps.

Planks

Earlier we discussed the importance of core strength for runners. Planks are a dynamic, full-body exercise that can help improve your posture and balance, and help prevent back pain. To perform a plank, begin in a pushup position, straightening your spine with your arms fully extended. Hold this position for 30-60 seconds, then relax and rest for 30 seconds. Repeat this exercise for three sets. 

Strength training plays a vital role in your performance, and should be a focal point of every runner’s training program. Lunges, deadlifts, calf raises, and planks are all highly effective exercises to improve strength, balance, posture, and speed, and reduce your risk of injury.