David Dack

Are you an avid runner, lacing up your sneakers for those exhilarating miles?

Fantastic!

But what happens when heel spurs decide to crash your running party?

Don’t hit the panic button just yet.

In this post, we’re diving into the world of heel spurs – what they are, what causes them, and most importantly, how you can conquer them and get back to running pain-free.

So, grab your running shoes, and let’s hit the trail to heel-spur enlightenment!

What Is A Heel Spur?

Heel spurs, also known as calcaneal spurs, are like little bony hitchhikers that set up camp on the underside of your heel bone.

They’re the result of some serious foot drama, with your plantar fascia – that stretchy sole tissue – getting all riled up and irritated.

Your heel spur adventure starts at the front of your heel and then decides to extend its reach towards your arch or even your toes.

Sneaky, right?

But here’s the kicker – this whole process takes months to unfold, so it’s definitely not an overnight sensation.

Now, the painful truth is that heel spurs can, well, hurt like heck.

But here’s a plot twist – some folks have them without even realizing it! How’s that for a surprise party in your shoes?

What’s the root cause, you ask? It’s all about putting too much stress on your foot muscles and ligaments. This excessive load makes your plantar fascia go haywire, stretching it out and causing damage to the protective membrane around your heel bone.

Oh, and here’s a fun fact: if you’ve a history of plantar fasciitis, then you’re at higher risk of these heel spur party crashers. Sure, some of these little rascals might need surgical eviction, but fear not! There are few things you can do that do not require going under the knive (more on this later).

Plantar Fasciitis and Heel Spurs

Let’s clear up a common misconception: just because your heels are singing the blues doesn’t automatically mean those heel spurs are the culprits. You see, there’s another heel villain in town, and its name is plantar fasciitis.

Plantar fasciitis is an inflammation of the plantar fascia, which is basically a fancy name for the stretchy, fibrous band that plays foot-connector linking your heel bone to the ball of your foot.

Now, here’s where it gets interesting – many folks dealing with plantar fasciitis might also have some heel spurs hanging around in the background.

But let’s set the record straight: heel spurs aren’t the puppet masters behind plantar fasciitis. They might be party crashers, but they’re not responsible for starting the party in the first place.

Additional resource – Guide to big toe pain from running

Causes Of Heel Spurs In Runners

Many things can put extra stress on the heel bone to the point that it forms spurs.

These include:

• Overstretching of the plantar fascia
• Damaging the foot muscles and ligaments
• Continuous tearing of the thin lining of the heel bone

There are also some risk factors to pay attention to, such as:

• Improper running shoes without proper cushioning and arch support
• Gait abnormalities that affect the feet in general
• Excess weight or obesity
• Spending a long time on the feet
• Running on hard or uneven surfaces
• Diabetes
• Aging
• Running gait abnormities, especially when it places extra stress on the heel bone, ligaments, and nerves in and around the heel.
• Having either flat feet or high arches

The Good News

Now, don’t let the specter of heel spurs haunt your dreams – they often fly under the radar, causing no mischief at all. In fact, studies have shown that a whopping 95% of heel spur carriers live in blissful ignorance with no foot pain to report.

But, and there’s always a ‘but,’ when you’re an avid runner, heel spurs might decide it’s time to crash your pain-free party.

Common symptoms include:

• Pain that sets up camp on the inner or middle part of your heel.
• The unwelcome wake-up call – pain when you take your first steps out of bed in the morning.
• The post-sitting pitfall – discomfort that sneaks up after lounging and then disappears after a few minutes of walking.
• A tiny, unexpected guest – the formation of a small lump in the affected area.
• Pain that plays hide and seek, getting worse when you’re on the run or engaging in high-impact activities.

How To Deal With Heel Spurs While Running

Dealing with heel spurs when you’re a runner can be a tricky task. But worry not; here’s your game plan for managing heel spurs effectively while hitting the pavement:

Rest

Begin with the golden rule – rest. Reduce your mileage and consider taking a break from training altogether. This is especially important if you suspect that your heel spur symptoms have flared up due to a sudden increase in training intensity.

Ice It

To find relief from the pain, ice the affected area using a frozen water bottle. The sooner you apply ice when you notice symptoms, the better the results.

Here’s how to do it:

Gently roll the affected part of your foot back and forth over the frozen bottle for about 15 to 20 minutes. Repeat this icing routine three to four times a day. Alternatively, you can opt for a simple ice pack or ice wrap to ease the discomfort.

Massage The Spur

Another approach to alleviate the discomfort is through massage. Not only does it feel wonderful, but it can also provide temporary relief from heel pain and enhance blood circulation in the area. In fact, it’s often more effective than merely resting your feet.

Here’s how to do it:

Begin by gently massaging the affected area with your thumb.

Gradually increase the pressure until you’re applying firm but comfortable force.

Be cautious not to overdo it, as excessive pressure may exacerbate the pain.

Stretching

Stretching can be a highly effective method to ease heel pain. It targets not only the calf muscles but also other muscles in the lower legs. You can incorporate these stretches into your daily routine, with a special focus on post-run sessions or before bedtime.

Some of the best stretches for heel pain include:

Calf stretch against the wall

Seated foot flexes

Towel grabs with your toes

Calf stretches on a stair

Golf/tennis ball foot rolls

Try Essential Oils

Another avenue to consider is the use of essential oils. Some essential oils possess potential anti-inflammatory properties, which can help alleviate swelling and pain. Although scientific research on their efficacy is ongoing, it might be worth giving them a shot.

Here are a few essential oils to consider:

• Lavender oil
• Fennel oil
• Thyme oil
• Rosemary oil
• Bergamot oil
• Eucalyptus oil

Essential oils are generally affordable, non-invasive, and carry minimal to no side effects unless you have a history of dermatitis.

Try OTC Drugs

For managing heel spurs, over-the-counter anti-inflammatory medications like naproxen and ibuprofen can be an option. These drugs can help reduce swelling and alleviate pain.

However, it’s crucial to exercise caution. Prolonged use of such medications without medical supervision can lead to side effects. Typically, these drugs should not be used for more than four weeks without your doctor’s approval.

Common over-the-counter medications to consider include:

• Aspirin
• Acetaminophen (Tylenol)
• Ibuprofen (Motrin, Advil)

Before introducing any new medications, especially if you are already dealing with kidney or liver issues, it’s essential to consult your healthcare provider.

Additionally, certain medications like blood thinners should be approached with care and discussed with a medical professional.

Try Supportive Shoes & Orthotics

Opting for running shoes designed with thicker soles and extra cushioning can be beneficial in managing heel spurs. When your foot makes contact with the ground during running, it experiences significant stress, potentially causing small tears or microtrauma in the plantar fascia tissue.

Utilizing well-cushioned shoes or incorporating shoe inserts can help alleviate this stress.

Moreover, exploring the use of pre-made or custom orthotics and shoe inserts may provide added comfort and support, potentially reducing discomfort associated with heel spurs.

Injections

For individuals dealing with chronic pain resulting from heel spurs, a medical professional might recommend corticosteroid shots.

Cortisone, a synthetic derivative of natural cortisone, falls within the corticosteroid family.

Typically, these steroids are administered via a thin needle into the area of most intense pain and inflammation. The primary objective is straightforward: reduce inflammation in specific regions of the body.

This, in turn, aims to alleviate discomfort and expedite the healing process. It’s essential to note that while corticosteroid shots can provide relief, they may not offer a complete solution to the problem.

Surgery

In the event that all non-invasive methods fail to alleviate the discomfort caused by heel spurs, surgical intervention may become the final option. This surgical procedure typically involves the removal of the heel spur and, in some cases, the release of the plantar fascia.

Following the surgery, individuals may need to utilize bandages, casts, splints, crutches, and specialized surgical shoes during the recovery process. It’s essential to be aware of potential complications associated with heel surgery, including recurrent heel pain, nerve damage, infection, permanent numbness in the affected area, and scarring.

A full recovery post-surgery may require a significant amount of time, during which individuals may not be able to place weight on the operated foot. It’s important to maintain mobility while proceeding cautiously.

It’s worth noting that approximately 90 percent of individuals with heel spurs experience improvement through non-surgical, non-invasive treatments, many of which have been discussed in this article.

Heel spurs in Runners  – The Conclusion

Heel spurs are one of many running problems. It’s not a death sentence for runners since there are a lot of treatment options. Assess your risk and fix the problem earlier so you won’t suffer more.

Are you familiar with that annoying, often downright painful sensation in your feet, right beneath your toes, while running?

Well, if you’ve experienced it, you’re not alone. I’m talking about metatarsalgia, the not-so-welcome companion for many runners.

But wait, what’s causing this unwelcome guest to crash your running party? And, more importantly, how can you kick it to the curb or, even better, prevent it from showing up in the first place?

You see, in about 9 out of 10 cases, metatarsalgia is the culprit behind that pesky ball-of-foot pain – and it’s not exclusive to runners; it can bother just about anyone.

Now, here’s the kicker: when you’re dealing with metatarsalgia, running isn’t exactly your foot’s best friend.

The high-impact nature of running places a considerable amount of stress on those already grumpy feet, making your symptoms worse and slowing down the healing process.

But worry not because today, we’re here to dive headfirst into the world of metatarsalgia.

We’ll uncover its secrets, explore its main symptoms, and arm you with the knowledge to both treat and prevent it.

Sounds like a plan, right?

So, lace up those shoes, let’s dig in, and get you back to enjoying pain-free runs!

Anatomy 101 – Foot & Forefoot

Your feet are nothing short of a marvel of design. They were crafted by nature for an impressive range of activities – from walking and jumping to balancing, dancing, climbing, and, of course, running.

But here’s the kicker – your feet, while amazing, also bear the incredible load of your entire body. And when you kick into running gear, that weight amplifies even more.

Now, let’s dive deeper into the nitty-gritty of foot anatomy. A single foot houses a whopping 26 bones, which is nearly a quarter of all the bones in your entire body.

And that’s just the beginning! You’ll find 33 joints, 19 muscles, a whopping 107 ligaments, and enough tendons to make your head spin.

But the real star of the show? The forefoot. This area is like the VIP section of your feet, home to the metatarsal bones, the metatarsophalangeal joints (say that five times fast!), and all ten toes.

It’s where the action happens, and it’s densely packed with tiny yet mighty muscles, tendons, ligaments, bursa (those cushiony sacs that keep things smooth), fascia (the body’s natural tension tamer), blood vessels, and nerve fibers.

The Function of The Forefoot

Imagine your foot as a well-choreographed team, with each member having a unique job. The forefoot squad’s primary tasks are weight-bearing and propulsion.

Let me explain.

When you’re in the midst of your running stride, your forefoot is the first responder to the call of duty. It takes on the enormous responsibility of supporting your entire body’s weight during the toe-off phase, which is basically when you’re propelling yourself forward.

Talk about a heavy task!

Now, here’s where it gets interesting. Depending on factors like your running speed, biomechanics, the terrain you’re conquering, and your own body weight, your forefoot might be handling as much as three to five times your body weight with every single step. That’s a lot of load for those metatarsal bones to bear.

That’s why it should come as no surprise that runners often experience forefoot pain. The sheer workload and repetitive stress placed on this part of the foot can lead to discomfort, and in some cases, it can even put a pause on your running goals.

Additional resource – Running with osteoarthritis 

What Is Metatarsalgia?

Metatarsalgia is essentially a fancy term for an overuse injury that sets up camp under the heads of your metatarsal bones, which are the long bones that make up the front part of your foot. Think of it as the ball of your foot staging a protest.

The structures surrounding these metatarsal bones start getting all riled up, irritated and inflamed. It’s like a mini-revolution happening in your foot neighborhood.

Now, where’s the hot spot for this rebellion? Typically, it’s right under the ball of your foot, especially close to the base of your second toe. Why the second toe, you ask? Well, that’s where the action tends to kick off.

But here’s the kicker (pun intended): metatarsalgia isn’t the main culprit; it’s more like a messenger delivering some not-so-great news. It’s a symptom, not the root cause itself. The real question is, what’s behind this foot uprising?

Metatarsalgia is no respecter of professions. It doesn’t discriminate between runners, track and field athletes, or folks who love high-impact sports like football and basketball. If you’re putting your feet through the wringer, metatarsalgia might just pay you a visit.

Additional guide  – Running With Seasonal Allergies

The Main Causes OF Metatarsalgia in Runners

The key culprits behind metatarsalgia is the excessive impact endured during physical activities, particularly running. This relentless pounding can irritate and even break down the structures that make up the forefoot.

That’s not the whole story.

Let’s unravel a few variables that could make things worse.

• Calf Tightness: Tight calf muscles can pull on the tendons and muscles in your feet, increasing the strain on the metatarsal area.
• Inadequate Shoe Cushioning: Running shoes that lack proper cushioning in the forefoot can leave your feet vulnerable to metatarsal stress.
• Overuse and Rapid Training Increases: Pushing your limits too quickly can prevent your muscles and tendons from adapting, potentially leading to metatarsalgia.
• Foot Biomechanics: If your feet roll excessively inward (overpronation) or outward (underpronation) during running, it can exacerbate the
• Foot Anatomy: Having excessively high arches or flat feet can alter the distribution of weight on your feet, potentially increasing the risk of metatarsalgia.
• Prolonged Standing or Sitting: Occupations or activities that involve extended periods of standing or sitting can also contribute to metatarsal stress.
• Foot Deformities: Conditions like hammertoe deformities and bunions can alter the alignment of your toes, impacting the metatarsal area.

Additional resource – Guide to big toe pain from running

Symptoms of Metatarsalgia While Running

Let’s take a closer look at the symptoms when metatarsalgia gate-crashes your run.

Metatarsalgia often starts as a low murmur of discomfort, like a distant thunderstorm on the horizon. It sneaks up on you gradually, making itself known over time.

As it settles in, metatarsalgia’s signature move is a symphony of pain. You might feel like there’s a tiny dagger stabbing, a smoldering burn, or a persistent ache right under your toes. Sometimes, it’s a sharp, shooting pain that takes you by surprise.

Imagine walking around with a pebble perpetually lodged in your shoe. That’s the sensation metatarsalgia can deliver. It’s as if something is constantly irritating the area under the heads of your metatarsal bones, those bony joints beneath the ball of your foot.

What’s more?

Metatarsalgia often picks on the second toe, though it can sometimes target the third or fourth toe as well. It’s like it has a preference for causing chaos in specific areas.

Moreover, if metatarsalgia isn’t satisfied with just pain, it might invite its friends, numbness, and tingling, to join the party. These sensations can creep into your toes, making things even more uncomfortable.

Additional resource – Chiropractor for runners

Does Running Make Metatarsalgia Worse?

When it comes to metatarsalgia, your beloved sport is not your feet’s best friend. In fact, running can be the catalyst for turning a minor foot discomfort into a full-blown metatarsalgia party.

Why’s That?

Picture this: every time your foot strikes the ground while running, your forefoot plays the role of shock absorber. It takes on the Herculean task of soaking up the impact and propelling you forward.

Now, that’s a noble job, but it’s also a lot of work!

And guess what? When you’re already dealing with metatarsalgia, this high-impact action can be like pouring gasoline on a fire. It exacerbates your symptoms, making your foot pain scream louder with every stride.

So, Does Running Make Metatarsalgia Worse?

In a word, yes. Running intensifies the stress on the structures within your forefoot, aggravating the inflammation and irritation that metatarsalgia brings along.

How To Treat Metatarsalgia In Runners

The best way to speed up recovery is to take action quickly and uncover the actual cause(s) that led to the irritation and pain.

Next, start treating it at the onset of pain.

Here’s what to do

The Rice Method

Your aim is to restore a normal range of motion while soothing pain, reducing swelling, and ensuring proper function.

Begin with the R.I.C.E method, in which you:

Rest the injured limb

Take time off any activities that cause pain. As the pain fades, you can gradually taper up while paying attention to your symptoms.

Ice the affected area

Typically, the sooner, the better—for 15 to 20 minutes, three times a day. Avoid placing the ice in direct contact with your skin. Instead, use a barrier between the ice and your skin.

Compress

Use a simple ACE wrap around the affected limb to help with the swelling and pain. Begin at the toes and work up the foot. Avoid wrapping too tightly.

Elevate the injured foot

Use a pillow to place the affected limb above the level of your chest to help limit swelling and speed up recovery.

What’s more?

For more relief, try stretching your calf muscles. As I previously stated, having tight calf muscles may place more pressure on the forefoot. I’d also recommend a foam roller for a deeper release.

Use A Pad

Metatarsal pads are small, triangular-shaped cushions that can work wonders for metatarsalgia, especially for pain relief. And the best part? They’re temporary, so you can give your feet the TLC they deserve without committing to a long-term solution.

These clever little pads are strategically placed behind the site of your injury – that’s where your metatarsal bones reside. By providing extra support and cushioning, metatarsal pads reduce the pressure on your metatarsal heads, those vulnerable areas that bear the brunt of your body weight.

When you’re dealing with metatarsalgia, it’s all about finding relief where it counts. These pads are your allies in the battle against foot pain, and they’re ready to go to work wherever you need them most.

Additional resource – Sore quads after running

Consult Your Doctor

When those metatarsalgia symptoms become too much to bear, it’s time to consult the experts. Here’s the lowdown on when to seek professional help.

Get the Diagnosis Right

Metatarsalgia isn’t a one-size-fits-all condition. It can have various underlying causes, and nailing down the specific issue is crucial for effective treatment. Your doctor may suggest diagnostic tools like ultrasounds, X-rays, or bone scans to uncover the root cause of your pain.

Injections: A Powerful Ally

When metatarsalgia pain is causing you agony, your doctor might offer a helping hand in the form of injections. These injections can help reduce inflammation, bringing you much-needed relief. While they won’t solve the underlying problem, they’re like a soothing balm for your symptoms.

Surgery: The Last Resort

In severe cases of metatarsalgia, surgery may be the ultimate solution. It can correct structural issues in your feet or remove damaged tissue that’s causing your pain. Rest assured, it’s not a decision taken lightly, and your doctor will discuss all options with you.

Return To Running With Metatarsalgia

Congratulations! You’ve battled metatarsalgia and emerged victorious. Now, it’s time to lace up those running shoes and hit the trail once again.

But wait – before you sprint off, here’s the lowdown on making a triumphant return to running after metatarsalgia.

Listen to Your Body

First and foremost, heed the golden rule of recovery: listen to your body. Your foot has been through a lot, and it deserves your TLC. Only venture back onto the running track once you’re completely healed and can run on the affected foot without a hint of pain.

Slow and Steady Wins the Race

When returning to running after metatarsalgia, opt for a gradual comeback. Don’t try to pick up where you left off before the injury.

Instead, start with shorter, easier runs and progressively increase your mileage and intensity. It’s like easing into a hot bath – dipping your toe in first and gradually submerging yourself.

Pay Close Attention

As you resume your running routine, keep a close eye on your foot. Monitor it for any signs of discomfort, pain, or unusual sensations. Your foot will give you cues on how it’s feeling. If something doesn’t seem right, don’t hesitate to take a step back and give it more time to heal.

How To Prevent Metatarsalgia In Runners

The best way to prevent metatarsalgia —as well as any other overuse injury—is to address the risk factors that are to blame for the condition (some of which I’ve already shared above).

Use Proper Shoes

When it comes to preventing metatarsalgia and other overuse injuries, your choice of footwear can make all the difference.

Let’s dive into the world of shoes and discover how you can step into comfort and avoid foot woes.

Toe Box Bliss

Your toes splayed out like a hand of playing cards, free to move and breathe within your shoes. That’s the kind of comfort you should aim for. When selecting running shoes, prioritize those with a spacious toe box. Your toes deserve room to wiggle and spread out comfortably.

Arch Allies

If you have flat feet, they might need a little extra cushiony love. Look for running shoes with ample midfoot cushioning to cradle your arches and absorb shock. It’s like treating your feet to a cozy pillow.

On the flip side, if you’re blessed with high arches, seek out shoes with shock-absorbing support tailored to your arch type. This support acts like a trusty sidekick, ensuring your feet are well-equipped for the journey ahead.

Casual Consideration

While your running shoes are essential, don’t overlook your casual footwear. Those stylish high heels or sleek, narrow-toed shoes may look fabulous, but they can wreak havoc on your feet.

Choose casual shoes with a design that accommodates your foot’s natural shape. It’s like giving your feet a break when they’re not pounding the pavement.

Try Tape or Orthotics

We get it; sometimes, your trusty running shoes just don’t provide the support your feet need. But fear not; there’s a solution that can come to your rescue: taping and orthotics.

Let’s unravel this secret weapon against metatarsalgia discomfort.

Tape It Up

Think of athletic tape as your foot’s personal cheerleader. It can offer targeted support where you need it most. If you’re experiencing metatarsalgia symptoms and need quick relief, taping can be a game-changer.

By skillfully applying tape, you can help alleviate pressure and discomfort in specific areas of your foot. Plus, taping is a flexible solution that allows you to fine-tune the level of support you require.

Orthotics

Orthotics are like the customized suits of the shoe world, designed to fit your feet perfectly. They come in various forms, including metatarsal pads and insoles, and can be a valuable addition to your footwear arsenal.

Metatarsal pads are small but mighty, offering targeted relief to the ball of your foot, where metatarsalgia pain often strikes. Slip them into your shoes, and you’ll feel like you’re walking on clouds.

Insoles, on the other hand, provide overall support and stability. They can help distribute pressure evenly across your foot, reducing the strain on sensitive areas.

The Perfect Pairing

Sometimes, orthotics and metatarsal pads come together like a dynamic duo. You can choose the combination that best suits your needs. It’s like having a personalized support team for your feet, ensuring they stay comfortable and pain-free.

Strengthen Your Feet

Let’s talk about boosting the strength of your feet – it’s not only a great way to ward off metatarsalgia but also to keep your feet in tip-top shape!

When you work on strengthening these muscles of your lower legs, you’re essentially giving your feet a superpower boost when it comes to carrying your body weight.

Plus, you’ll be handing them the tools to support your arch, reducing any strain that might come their way when you’re out for a run.

But here’s the kicker: If your foot and ankle muscles are feeling weak or out of whack, they can actually lay the groundwork for trouble in your feet, like putting extra stress on your plantar fascia – and nobody wants that.

But wait, there’s more! Strengthening the underside of your foot can also be your secret weapon against excessive flattening, which is a game-changer when it comes to protecting those precious metatarsals. So, let’s get those feet pumped up and ready for action.

Additional guide – Bunions in runners

Stretch Regularly

Your muscles are like the strings of a puppet show, and your midfoot is the stage. When those muscles are tight, they’re pulling the strings too hard, causing unnecessary stress on your midfoot. Ouch, right? But that’s not all – tight muscles can also be the puppet masters behind those not-so-friendly bunions.

Not a pretty sight, I assure you.

But fear not!

There’s a simple habit you can adopt to keep those muscles in check. It’s all about stretching regularly.

Whether you’re gearing up for a run or winding down after one, make sure to give those muscles a good stretch, especially if you’ve had a history of leg or ankle issues.

Now, let’s get to the juicy part – the key areas you should be targeting for a speedy recovery. We’re talking toes, ankles, Achilles tendons, and those trusty calf muscles.

Here’s the lineup of superstar exercises to keep those troublemakers at bay:

• Calf-stretch
• Achilles tendon – Stretch
• Toe towel-scrunches
• Ankle Extension
• Ankle Flex

Additional resource – Causes of heel pain in runners

Running With Metatarsalgia – The Conclusion

There you have it! If you’re planning on running with metatarsalgia, then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Thank you for stopping by.

Experiencing jaw pain when running? Then you have come to the right place.

Jaw pain while running isn’t your typical overuse injury, yet having it during a run or at any time, can be quite annoying.

There are many possible causes of jaw pain. In fact, it can be different reasons for different runners.

That’s why you should look into them because they can be quite dangerous (in super rare cases, of course).

In today’s post, I’ll discuss why does your jaw hurt when you run and share some tips and guidelines on what to do to soothe it.

Sounds great

Let’s get started.

Why Does my Jaw Hurt When I Run – Stop Jaw Pain While Running

Jaw pain is usually felt as pain around the ear, tenderness in the jaw, as well as inability to chew comfortably.

If suffering from this pain while running, any of the following causes could be the reason behind your condition.

Forward-Head Posture

If you’re routinely in a slouched position, either while running, working, or watching TV, then you’re, basically, holding your body in a less-than-ideal position.

Here’s the truth.

Your body functions best when all of the muscles, bones, and joints are properly aligned.

When your head is too much forward, your neck muscles may take in more load than usual. This extra stress travels up your neck and causes jaw pain.

That’s not the whole story.

This type of jaw pain can also contribute to headaches and migraines, which can hinder your performance and cause further trouble.

The Solution

If you catch yourself in a forward-head position—either while running, at work, or whenever—correct it on the spot.

I’d recommend that you also make a few lifestyle changes such as adjusting your computer screen as well ad spending less time looking down at your phone.

Here are a few hints to help you build and maintain proper running form.

• Keep your shoulders loose and relaxed. Avoid hunching.
• Gaze straight ahead—about 15 to 20 feet. Never look down at your feet unless you’re running on a technical terrain where you need to SEE where you put your feet.
• Keep your chin tucked in a while keeping your neck and head in the same plane as your body.
• Engage your core and keep your back neutral and straight.
• Keep your arms loose, bent at a 90-degree angle, with a strong forward swing. Avoid side-to-side swinging.

Additional resource – Chiropractor for runners

Jaw Clenching

Grinding the teeth—or what’s known as bruxism—is another common habit that causes jaw pain.

Bruxism occurs when you subconsciously clench your teeth together. This can create stress in the jaw, especially in the muscles, ligaments, and tendons that support it.

Over time, bruxism can form painful trigger points in the jaw muscle, especially in the masseter and temporalis muscles.

This is actually the reason that although most runners breathe with an open mouth, having already developed these trigger points can be behind the jaw pain while running.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Solution

Pay more attention to how you’re holding your jaw, especially when stressed. Then, build the habit of consciously relaxing your jaw every time you catch yourself clenching your teeth.

You should also do something about the stress.

Some steps include:

• Deep breathing
• Meditation
• Stretching
• Taking regular breaks

What’s more?

Consider getting a nightguard if you tend to grind your teeth while asleep.

Temporomandibular Joint (TMJ) Dysfunction

Feeling pain when yawning or chewing? You might be dealing with a TMJ problem.

Temporomandibular joint disorder, or TMJ, is a condition in which the joints of the jaw might be displaced, injured, or otherwise poorly functioning. TMJ is caused by nerve damage along the temporomandibular joint.

This can manifest as pain in the jaw as well as in the muscle surrounding it.  It can also contribute to headaches, migraines, and back pain.

Main symptoms include:

• Pain or discomfort while chewing food
• Tenderness in and around the ear
• Difficulty opening and closing the mount
• Facial pain.

What’s more?

Thanks to the repetitive high-impact nature of running, logging the miles can make the TMJ more swollen and painful.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

The Solution

Most people who have TMJ suffer from mild or temporary symptoms which may fade away within a few days or weeks.

That’s why you should consider taking the conservative approach first before procedures such as getting fitted for an appliance, shaving down teeth, or having surgery.

For starters, try some thermal therapy as research by the TMJA has reported that the use of hot or cold therapy helps reduce the symptoms.

In essence, cold therapy limits swelling and pain, whereas heat can improve blood and loosen the jaw muscle.

Apply this method for 15 to 20 minutes at a time. Just remember to use a light layer between your skin and the compress.

You can also try an over-the-counter analgesic. These anti-inflammatory drugs may help soothe the pain.

If your TMJ condition is caused by musculoskeletal issues, look for a physical therapist that specializes in jaw disorders.

Additional Resource – Here’s your guide to calf pain while running

Heart Problems

Last but not least, the reason behind your jaw pain might be more sinister than you imagine. In fact, jaw pain could indicate some type of cardiovascular problem.

This is why in case you’ve persistent jaw pain (despite taking some of the above measures), consult your doctor to rule out any underlying condition.

The most common issue is Angina, a condition in which your heart is in trouble as it’s not getting sufficient blood, and it causes chest pain.

Temporal arthritis, a condition in which swelling causes blood vessels to narrow, may also cause jaw pain.

Blocked arteries is another common condition.

What’s more?

In some cases, jaw pain might be a symptom of a heart attack.

The other well-known heart attack sign are, certainly, chest pain and left-sided arm pain.

The Solution

If you suspect you’re having cardiovascular problems—especially if it’s a heart attack—seek medical attention as soon as possible.

Don’t delay one second.

Why Does my Jaw Hurt When I Run  – The Conclusion

There you have it

If you’re looking to uncover the cause of your jaw pain during exercise, then today’s post will get you started on the right foot. The rest is really up to you.

Please feel free to leave your questions and suggestions in the section below.

In the meantime thank you for dropping by.

A lot of runners ask, ‘Is it okay to run after leg day?’ And honestly, there’s no clear-cut answer

Leg day can be rough, but getting some miles in the next day isn’t impossible.

If you’re limping out of the gym, it’s only natural to question whether running is a smart move.

As a runner and coach, I’ve had my share of tough leg days where my legs feel done, but the urge to run is still there

Let’s break it down and figure out when it’s a good idea and how to do it without regretting every step.

Why Every Runner Needs to Do Leg Day

If you want to be a stronger, faster runner, skipping leg day isn’t an option. Sure, the more you run the better you get at it, but leg day? That’s the secret sauce for a powerful stride and injury prevention.

Just to clarify, leg day is all about working the muscles in your lower body. These include:

• The glutes
• The adductors
• The hamstrings
• The quadriceps
• The calves

Here’s why leg day matters:

• Better Running Efficiency. Research from the Journal of Strength and Conditioning shows that lower body strength training can make you a more efficient runner The study found that runners who incorporated leg-focused strength exercises improved their speed and endurance over time.
• Reduced Risk of Injury. A comprehensive review in Sports Medicine highlights that strength training helps address muscular imbalances, which are common among runners and can lead to injuries like IT band syndrome and runner’s knee. Building up muscles like your quads, hamstrings, and glutes keeps your joints stable and lowers injury risk.
• Improved Power and Speed. A study in the International Journal of Sports Physiology and Performance demonstrated that strength training contributes to improved sprint speed and acceleration, as stronger leg muscles generate more power with each stride. This is great for runners looking to pick up the pace or add sprints to their routine..

Should You Run Right After Leg Day?

So, can you actually run after leg day?

The answer isn’t a simple yes or no. Running right after a tough leg workout isn’t ideal because your muscles are tired, and glycogen levels are low.

I often tried to power through a run right after a brutal squat day, and it felt like running with cement blocks strapped to my legs. I usually have to humble my self and keep my pace as slow as possible.

So, why does this happen?

Let me explain more.

Your body relies on stored glycogen as fuel when you work out

The harder you exercise, the more fuel you burn up.

That’s why this energy reserve can get depleted when you perform any type of physical exercise.

What’s more?

Big moves like squats and deadlifts don’t just hit your legs—they work multiple muscles, and that’s exhausting.

The larger the muscle, the bigger the inflammation and micro tears, hence, the more soreness and pain.

That’s not the whole story.

Other things can affect how your miles feel after strength training.

These include your:

• Training intensity
• Training volume
• Training speed
• Order of exercises and workouts
• Recovery rate
• Fitness level

Because of this, any run right after a leg workout probably won’t be your best

If walking is tough because of soreness, it’s smart to skip running that day

If it’s only mild soreness, a gentle run can help loosen things up and speed up recovery.

When You Should Skip the Run After Leg Day

Sometimes it’s better to skip the run after leg day. Here are a few:

• Extreme soreness: If you’re struggling to walk, running will only worsen things. Pushing sore muscles can lead to injury or burnout.
• You pushed to failure: If you went hard in the gym and left everything on the floor, your body needs time to recover. Running right after can do more harm than good.

If you’re set on running, make it a light, easy one.

How to Run After Leg Day (Without Regretting It)

If you’re going to run after leg day, here’s how to make it manageable

1. Start with a Proper Warm-Up Running on sore legs is rough, but a good warm-up can make a huge difference. Do some dynamic stretches—leg swings, lunges, or even brisk walking- to get your muscles loose and increase blood flow.
2. Keep It Short and Easy After leg day, this is not the time to go for a PR or attempt a long run. Stick to a recovery run—keep the pace easy and the distance short. The goal is to move your legs and boost circulation, not to crush a workout.
3. Wear Compression Gear I used to think compression socks were just a gimmick, but after trying them out, I’m sold. They help with circulation and reduce muscle fatigue, especially after a tough leg workout. Give them a shot—you might be surprised how much they help.
4. Fuel Up Properly Running after leg day means your body works overtime to recover. Ensure you’re fueling up with the right mix of carbs and protein. Skipping food can make you hit the wall halfway through your run, and trust me, running on empty doesn’t feel good.

When Should You Skip the Run?

There are days when running just isn’t in the cards. If your legs feel like jelly and even walking is painful, it’s probably a good day to rest.

Pushing through extreme soreness can lead to injuries like strains or sprains. And let’s be real, no run is worth getting sidelined for weeks.

Listen to your body, and take a day off if you need to.

Further Reading on Strength Training and Running

For those interested in exploring the science behind strength training and running performance, here are some reputable resources:

• Runner’s World: “Strength Training for Runners: What You Need to Know” – Link
• American College of Sports Medicine: “The Benefits of Resistance Training for Endurance Athletes” – Link
• Journal of Sports Medicine and Physical Fitness: “Impact of Lower Body Strength on Running Performance” – Link

Conclusion: To Run or Not to Run After Leg Day?

To run or not to run after leg day depends on how your legs feel. If the soreness is manageable, a light recovery run can speed up recovery by boosting circulation. But if you’re too sore to walk properly, it’s best to take a rest day or opt for cross-training.

Remember, the key to long-term success is consistency. Missing a run or two after an intense leg day won’t derail your progress, but pushing too hard might.

You’re out for your routine jog, the sun’s warmth on your skin, and the rhythm of your steps setting the pace for a perfect day.

But then, a nagging thought creeps in – you have an abdominal hernia. Can you keep running, or should you hit pause until it’s fully healed?

Well, you’re in the right place because today, I’m going to unravel the mysteries of abdominal hernias and explore the ins and outs of running with this condition.

Whether you’re a seasoned runner or just lacing up your sneakers, this article is your go-to guide for making informed decisions about your running routine.

So, let’s lace up and hit the pavement – together!

What Is Abdominal Hernia?

So, what exactly is this “abdominal hernia” thing, and how might it affect your fitness and overall well-being?

Let me paint you a picture. Your body’s like a well-constructed fortress, with a protective wall called the abdominal wall. But sometimes, a sneaky internal organ, like your bladder or intestine, decides it’s time for an adventure. It pushes through a weakened section of that protective wall, resulting in a noticeable lump or bulge.

That’s your abdominal hernia saying, “Hello, world!”

Now, there are a few different types of these hernias.

First up, we’ve got the inguinal hernias, which often occur in the lower abdominal groin area. Then, there are the femoral hernias, which tend to strike the groin near the femoral canal.

But wait, there’s more! We’ve also got hiatal hernias, making their presence known in the upper abdomen, and umbilical hernias, afflicting the area around your belly button.

How To Treat Abdominal Hernias

When it comes to abdominal hernias, it’s crucial to know your options and understand why taking action matters.

Now, in many cases, persistent hernias will call for a little surgical intervention. Yep, we’re talking about a trip to the operating room. But don’t worry, it’s a well-practiced procedure, and your skilled medical team will have you covered.

Here’s the kicker: ignoring that pesky abdominal hernia is like playing with fire.

There’s a real danger of something called “strangulation,” and trust me, you don’t want any part of it. Strangulation is a situation where your intestines decide to throw a party, but the venue is way too small – so they get trapped. This hinders and in some cases, completely cuts off circulation to your precious tissue. It’s a life-threatening emergency, and you’d want to avoid it at all costs.

Now, how do you spot the red flags of a strangulated hernia? Keep an eye out for these telltale signs:

• Fever – when your body temperature goes haywire.
• Vomiting – not the kind from a rollercoaster ride.
• Trapped gas – feeling like you’re carrying around an unwanted balloon.
• Chronic pain – not the run-of-the-mill ache; but persistent discomfort.
• Nausea – that queasy feeling that just won’t quit.
• Constipation – when things in the bathroom aren’t quite as they should be.
• Skin darkening – no, you’re not getting a tan; it’s a concerning sign.

Can you Run With an Abdominal Hernia?

Well, the answer isn’t as straightforward as we’d hope. It’s a bit like navigating a maze, and here’s why: whether you can keep running with a hernia depends on a few key factors.

First up, it all hinges on the severity of your hernia and how intense your training is. The milder your hernia, the better your chances of keeping up with your running routine. But if it’s throwing a full-on hernia tantrum, you might need to hit the pause button.

Here’s the silver lining, though: running at a low intensity is often recommended for hernia patients. Why, you ask? Well, running can actually help shed those extra pounds, which might just ease some of your hernia-related symptoms.

But (yes, there’s a but), remember that the intensity of your runs matters. If your hernia is causing you to wrestle with acid reflux symptoms, going hard or long on your runs might not be your best bet. It could potentially crank up the pain factor.

Additional Resource – Can You Run With An Abdominal Strain?

Intense Training And Hernia

Hernias don’t appreciate strenuous workouts.

Any activity that puts a squeeze on your abdominal region can send your hernia into a frenzy. While running might seem like it’s all about those legs, don’t be fooled – your core is in on the action, too!

Don’t just take my word for it; there’s solid research to back this up. A study published in PLOS One decided to peek under the hood and see what happens to our cores during running. They had 28 subjects undergo three months of Pilates training, which is all about strengthening that core.

What they found was quite telling – during running, our core muscles, especially those obliques (the side muscles), kick into high gear. And guess what? The more you rev up your running pace, the more your core muscles get involved.

Now, here comes the catch: running, especially when you’re cranking up the speed, could potentially worsen your hernia symptoms by ramping up those core muscle contractions. It’s like adding fuel to the fire!

But overall, if your hernia isn’t causing you agony or inflammation, running is generally considered low-risk.

Of course, it’s always a good idea to have a chat with your doctor before you lace up. However, if that hernia decides to go rogue and strangulate, which basically means it’s messing with your bowel’s blood supply – well, that’s a medical emergency.

Trust me; you’ll know when it’s happening. Vomiting, bowel issues, and an overall unpleasant time are all telltale signs that I’ve already mentioned. In that case, don’t hesitate – get yourself to a medical pro pronto!

How To Manage A Hernia While Running

Now, let’s talk about the comeback plan for all you hernia warriors who are eager to hit the pavement once again.

The golden rule here is gradual progress, and it all starts with channeling your inner beginner. Embrace the mindset of someone just starting their running journey – even if you’re an experienced runner.

Here’s a step-by-step roadmap to guide you back to the running track:

Before you even think about picking up the pace, start with a leisurely walk. Aim for a comfortable pace, around three to five miles per hour. The key here is to do it without experiencing any pain or discomfort. Listen to your body – it’ll tell you if you’re pushing too hard.

As you begin walking regularly without any issues, it’s time to add a little more distance to your outings. Slowly increase the mileage and endurance – don’t rush this process. The goal is to avoid any post-surgery complications and let your body adapt at its own pace.

Do Some Plyometric

Plyometrics are like the turbo boosters for your body, helping you get ready for the rigors of running. These explosive exercises can elevate your strength, agility, and overall fitness, which are essential for a smooth return to the miles.

Here’s a quick plyometric routine that you can incorporate into your comeback plan. Perform each exercise for 30 seconds, then give yourself a one-minute breather. Repeat the whole circuit three times for maximum benefits:

• Hop in Place: Start with some simple hops while staying in one spot. It’s an excellent way to warm up your legs and get those muscles firing.
• Hop Side to Side on Two Feet: Now, let’s amp it up a bit. Jump from side to side, landing softly on both feet. This exercise helps improve your lateral movement and stability.
• Hop Forward/Backward on Two Feet: Take those hops forward and backward now. It’s all about building strength and coordination.
• Single Leg Broad Jump: It’s time to work on that explosive power. Jump forward with one leg, landing on the same leg, then switch to the other. This exercise targets your balance and strength.
• Squat Jumps: Get into a squat position and explode upwards into a jump. This one is fantastic for strengthening your legs and core.
• Burpees: We saved the best for last – burpees! You’ll love to hate them. They combine a squat, push-up, and jump, offering a full-body workout. They’re like a crash course in plyometrics and endurance.

Walk Run

Now, let’s transition from walking to a beautiful walk/run combo – a strategy that’s perfect for easing back into running after a hernia.

Here’s how you can do it:

Start by continuing your regular walks, but this time, inject some running intervals into the mix. For instance, you can begin by walking for a few minutes to warm up, then transition into a gentle jog for a minute or two. Afterward, return to walking for recovery. Gradually increase the duration of your jogging intervals as your body becomes more comfortable.

Listen to Your Body:

Pay close attention to how your body responds. You should be able to complete these walk/run exercises without experiencing any pain or discomfort in your abdominal area.

Touch your abdomen gently – it shouldn’t feel tender or painful. If it does, it’s a sign to take it slower and consult with your healthcare provider.

Running on a treadmill is incredibly convenient and offers the perfect environment for precise training—you control every element, from speed to incline, without the unpredictability of outdoor elements.

Here’s something important to remember: running on a treadmill can feel easier than hitting the roads, primarily because there’s no wind resistance.

When you’re outdoors, the wind pushes against you, adding an extra layer of challenge that’s missing on the treadmill.

This is why a 20-minute run at 0% incline indoors might seem less taxing than the same run outside.

To make indoor runs more effective and mimic outdoor conditions, tweaking the incline is crucial, especially if you’re prepping for a race.

So, how do you ensure your treadmill training aligns with your outdoor performance?

Use a treadmill pace chart!

This tool is a game-changer for translating outdoor paces into the appropriate miles-per-hour indoor setting.

Let’s dive into how.

How to Make Treadmill Runs More Like Outdoor Runs

As a running coach, I often remind my athletes about adjusting their treadmill settings to simulate outdoor running. When you step on that treadmill, the lack of wind and natural terrain changes can throw off your pacing if you’re used to outdoor runs.

To help fix that, I recommend adding an incline—just a slight bump to 1% will do wonders. This mimics the effort to overcome wind resistance outdoors, making indoor sessions more productive and realistic.

Whether prepping for your first race or just trying to stay consistent with your fitness, making small adjustments to your treadmill settings can greatly impact how prepared you are when race day comes around. And trust me, that’s where a treadmill pace chart comes in handy!

What Is a Good Treadmill Pace?

This is hard to answer as it depends on your fitness level, training experience, and goals. For instance, if you’re a treadmill newbie, a good treadmill pace is as close to your real outdoor running pace. But that depends on your current fitness level and training goals.

Let me explain.

For Walking

A beginner’s optimal walking pace is around 3 to 4 mph (around 5 to 6 km/h). If you’re new to exercise, especially cardio training, walking is likely the perfect way to start. Walking has a low impact, burns calories, and helps you improve your endurance and build exercise habits.

Here is a list of top treadmills for walking – choose the best one!

For Jogging

Once (or if) walking feels too easy, try jogging. A proper jogging pace, in my opinion, is about five mph (around 8 km/h). Ideally, you should be able to train and talk without gasping for air for at least 20 to 30 minutes before you start challenging yourself more.

For Running

Once you can keep the conversational pace for 30 minutes., it’s time to challenge yourself. Running, as it relates to pace, is anything above five mph. You should move a little faster than when you jog but not push yourself too hard to the point where you’re panting for air on every step.

For Sprinting

After building a good cardio base, it’s time to take things to the next level.  That’s when you should start doing sprints on the treadmill. As a form of interval training, the typical sprint pace is anything above 12 miles (19 kmh). A pro runner can sprint at a speed of 15 mph. As a rule, you shouldn’t be able to sprint for more than one minute at a time.

How to Use a Treadmill Pace Chart

A treadmill pace chart converts the speed you see on the treadmill’s display (in miles per hour) into the pace of a mile you’d run outside (in minutes per mile).

This is key to making indoor runs as close to outdoor training. Whether you’re training for a 5K, half marathon, or a marathon, this chart can help you fine-tune your pace and achieve your race goals.

So, if you’re wondering how a 6.0 mph setting translates to outdoor running, the chart reveals that it’s akin to a 10-minute mile. This is super handy when trying to maintain a specific pace indoors that you’ve been rocking outdoors.

Here’s how to use it:

1. Find Your Speed: Look up your treadmill speed (mph or km/h).
2. Match to Pace: Find the corresponding pace (minutes per mile or kilometer).
3. Adjust Incline: Use a 1-2% incline to better mimic outdoor conditions, especially if you’re training for hilly courses.

The Charts You Need

If you’re aiming for a specific race time, like 5K or a marathon, you should be able to locate that goal in the corresponding column on the right.

Once you’ve decided on a target pace, check the following posts to help you improve.

The rest is just details, as the saying goes. Here are a few:

Treadmill Pace Chart Conversions

—

5K Target Time: 12:30-17:15

5k pace chart (12:30-17:15)

5K Target Time: 17:30-22:15

5k Pace Chart (17:30-22:15)

5K Target Time: 22:30-27:15

5k Pace Chart (22:30-27:15)

5K Target Time: 27:30-32:15

5k Pace Chart (27:30-32:15)

5K Target Time: 32:30-37:15

Additional resources:

Here’s your guide to buying a second hand treadmill.

Here’s your guide to beginner running pace

Conclusion

There you have it! The above treadmill pace chart is ideal for anyone who wants to make the most out of treadmill training. The rest is just details.

Thank you for stopping by.

Keep training strong.

Whether you’re looking to break your personal record or trying to place in your age group, using 5K pace charts can assist in your efforts.

How come? Simple. The 5K pace tables can help you to instantly determine how fast you’re running in miles and kilometers and how that translates to race pace.

The rest is just details.

Would you like to learn more? Then keep on reading.

Let’s get started.

What’ is A 5K Pace Chart?

First things first, what’s a 5K pace chart, and why is it’s s important?

Also known as a time chart, a 5K pace chart consists of a table that breaks down the time at each mile split (and/or kilometer split) and provides a projected 5K finish time based on running pace.

Why is it important? Determining, as well as practicing, your goal 5K pace before the big day helps, but using a 5K pace chart will give you an extra edge by actually estimating your finish time as well. (Learn more about how long is a 5K in miles here)

For example, if your goal time is 25:00, your average pace will be about 5:00 per kilometer.

This means that you’ll need to complete your first kilometer in around five minutes, then you have to reach the second kilometer 10 minutes in, third in 15 minutes, fourth in 20 minutes, and you should complete the race in 25 minutes.

Check the splits in the table below for more examples.

Here’s more good news. 5K pace charts are easy to use. All you need is an awareness of your overall running pace.

By knowing your pace, you can easily structure your training accordingly to reach your goal. If you have a specific 5K target time for the event, find that target in the corresponding column on the right.

Additional resource:

• Try running a 5K in 30 minutes.
• Running a 5K in 20 minutes or less Plan
• What’s a good 5K time?

The 5K Pace Chart You Need

As far as I can tell, the most reliable way to choose a goal is to use a 5K time chart to project an estimated finish time in line with a mile pace that’s closest to your normal training speed.

The 5K pace chart below divides each mile split for different speeds. You’ll definitely be able to find what works best for you with a range of paces from 4.30 to 15.00 minutes per mile, broken down in 30-second intervals.

You can also use your present 5K pace to choose the pace target for the intervals from the table below. The pace targets are expressed both in mins/mile and mins/km.

What’s a Good 5K pace?

Since we are on the subject of 5K pace, let me share some thoughts on what makes a good 5K speed.

A good 5K pace will depend on different elements such as your age, training experience, fitness level, race day conditions, etc.

All in all, a good 5K pace is a speed that challenges your body without breaking it down.

Let me explain more.

Toeing the 5K line for the first time? Try sticking to a pace that you can comfortably keep up throughout the 3.1 miles.

If you already have a few races under your belt, aim for a finish time slightly faster than your previous one(s).

As you get fitter and run more races, up the ante by aiming to run faster than before. In fact, the 5K race is the perfect opportunity to push yourself and strive for your best.

The rest, as the saying goes, is details.

Additional Resources:

What’s A Good 5K Time For A Beginner.

Here’s your guide to beginner running pace

The Runner’s Guide To 5K Pace Charts – Conclusion

There you have it. The 5K race chart shared here is enough to get you started on the right foot and set your feasible target. The rest is really up to you.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. The rest is up to you.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Curious about average stride length and how to increase it? Then you’ve come to the right place.

There are many things you can do to improve as a runner, and one of the most efficient ways is to improve your running technique.

One key component of running form is running stride length, but it’s often overshadowed by the debate over foot strike and which part of the foot should strike the ground first.

That’s a shame.

Whether you’re a trail runner or an ultra-marathoner, finding your ideal stride length will help keep you running strong and injury-free.

In this article, I’ll explain what stride length is all about, why it’s important, and how to examine your running form in order to improve your stride length.

What Is Running Stride Length?

Before we get into the technicalities, let’s first get some definitions out of the way.

Most runners use the terms stride and step interchangeably—I’ve done that on multiple occasions, too throughout this blog. But, technically, these stand for different things.

Stride length refers to the distance covered when you take a set of steps, one with each foot.  It’s essentially the length, width, or amplitude of the distance you cover with one running stride that includes two steps, the right and the left.

In technical terms, average stride length is the distance covered between the initial contact of your foot and the consecutive contact of that same foot.

Stride length varies from runner to runner, but most research suggests that the ideal running stride should be relatively short.

On the other hand, step length the distance you cover when you take one step.

In running terminology, step length describes the distance covered between the initial contact of the ball of the foot and the contact of the opposite foot.

That’s why in reality, a stride length is usually double the step length—assuming that the right step is roughly the same right left step. You’ll take twice as many steps per specific duration than stride. So stride frequency equals half that of step frequency.

See, it’s not rocket science.

What Is The Average Stride Length?

According to research, the average walking step length is about 2.5 feet or 30 inches. This means that the average walking stride length would be roughly 5 feet or 60 inches.

This means that for the average guy (and girl), the rough distance from the initial contact of the right heel and the initial contact of the left heel is just over 30 inches.

But these are mere generalities as there are many variables that influence average stride length, including hip joint anatomy

• Height
• Gender
• Age
• Illness
• Injury
• Terrain

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

This where the stride rate becomes more relevant in the running world.

Cadence refers to the number of your time your feet hit the ground during one minute of running and is usually expressed in steps per minute (SPM).

Surveys show that the average runner takes about 150 to 170 steps per minute, whereas elite athletes have a cadence of about 180 steps per minute or higher. The variance in stride rate boils down to elements such as fitness level, height, running technique, speed, hip strength, terrain, etc. Thus, the perfect cadence doesn’t exist.

To figure out cadence, count the number of times your right foot strikes the ground while running for 60 seconds, then multiply it by two.

The Problem with Running Stride Length

One of the most common mistakes a runner can make is overstriding, which means extending the foot too far in front of the body.

You might be doing this because you want to increase your speed, but this may wear out your muscles and joints—and let’s be real, running is already taxing enough. This often happens when your cadence is below 160.

Overstriding also causes excess vertical oscillation, which wastes energy bouncing up and down instead of moving forward.

What’s more?

It’s also harder to maintain a stride that’s too long overextended mileage as your body has to work harder to stride further. This, and I hate to sound like a broken record, wastes your energy and increases your fatigue.

The easiest way to maintain is to try to keep your foot strike under your body.

And as a rule, avoid the urge to lengthen your stride when trying to pick up the pace. Instead, take shorter strides and quick your turnover steps.

That way, you can increase speed without reaching too far forward with your feet.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

To improve speed, you’ll want to increase your cadence, pulling your foot from the ground quicker.

The shorter the time your feet are on the ground, the longer in the air, which is where forward movement occurs.

If you focus on extending or reaching forward with your leg, you’ll actually limit your speed by keeping longer on the ground.

This also forces you to wait a bit longer as your body is catching up before you take the next step. So on and so forth.

You can also work on improving your average stride length by training with a metronome.

Ideally, you should shoot for 180 steps per minute, and as you pick up the pace, so does cadence. The ideal SPM for 100-meter sprints can be as high as 230. If the metronome is too old-school, try constant upbeat music.

How To Practice the Ideal Running Stride Length

The best way is to practice it regularly by including speedwork intervals in your workout plan.

Begin by setting your metronome at 190-200, then perform short intervals, 30 to 60 seconds long, running as fast as you can while focusing on a quick leg turnover.

Take one full minute of rest between each interval, then repeat the process for 15 to 20 minutes.

There are also plenty of drills to help you get the most out of each step while running. This helps improve your muscle elasticity and joint range of movement, which, in turn, increases your speed and endurance while delaying fatigue.

Here are a few

Hops

Power Skips

Calf Hops

https://www.youtube.com/watch?v=XMQ_EmjELOQ

Intention of Falling

Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

Please feel free to leave your comments and question in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

Tired of your runs turning into itchy, painful ordeals? If you’re on the quest for the ultimate guide to banishing chafing while running, you’ve landed in the right place!

Chafing is the bane of many runners’ existence. If you’ve been spared its wrath, consider yourself lucky. But for the rest of us, those red, irritated, and sometimes even bleeding areas are all too familiar.

Fear not, though, because, in this article, we’re diving deep into the world of chafing. We’ll uncover what it is, what causes it, and where it loves to strike the most.

Plus, I’m dishing out expert tips on treating and preventing this pesky problem so you can get back to enjoying your runs without the discomfort.

So, are you ready to say goodbye to chafing and hello to a smoother, more enjoyable running experience?

Let’s lace up those shoes and get started!

What is Runners Chafe?

Chafing is a common issue for runners, and it occurs due to skin irritation caused by friction. This irritation can result in blisters, rashes, or raw skin, and it’s medically referred to as irritant contact dermatitis.

Chafing typically happens when there is repetitive rubbing of skin against skin or clothing-on-skin. Common areas prone to chafing in runners include the inner thighs, crotch, neck, nipples, and armpits.

As you run longer distances or in hot conditions where your body temperature rises, and you sweat more, the likelihood of experiencing chafing increases. While chafing itself is not a severe injury, it can be painful and uncomfortable, and if left untreated, it may lead to infection.

Why Do I Get Chafed While Running

Chafing tends to be more prevalent during long-distance running, but it can occur with any repetitive movement.

Several factors can either cause or contribute to chafing while running. These include:

• Poor-Fitting Clothing: Clothing that doesn’t fit well can rub against your skin, causing irritation. This includes clothing that is too tight or too loose.
• Being Overweight: Extra weight can lead to increased friction, especially in areas where skin rubs against other skin or clothing.
• Having Large Muscles: Muscular thighs or other body parts can create more friction, increasing the risk of chafing.
• Sensitive or Dry Skin: Skin that is sensitive or overly dry is more susceptible to irritation and chafing
• Hot Weather: High temperatures can lead to increased sweating, which can exacerbate chafing.
• Humidity: High humidity levels can make sweating less effective at cooling the body, increasing the likelihood of chafing.
• Excessive Sweating: People who sweat heavily are at greater risk of chafing, as the excess moisture can contribute to friction.
• Fabrics that Don’t Wick Moisture: Some fabrics, like cotton, can trap moisture against the skin, making chafing more likely.

The Main Symptoms

Chafing typically starts with the formation of a hot spot, which is a sensitive or slightly painful area of skin that’s beginning to get irritated. Detecting these hot spots early is crucial to preventing full-blown chafing.

How To Treat Chafing While Running

Although some of the preventative steps below help with chafing, sooner or later, you might find yourself left with a painful and raw rash.

In fact, chafing happens to everyone—sooner or later.

But don’t worry.

There are a few steps you can take right away if you get back from a run with a raging rash. These should help soothe the pain and speed up your recovery.

Let’s dive into the main ones.

Additional Resource – Your Guide To Runners Nipples

Wash The Chafed Area

When you shower after a run, use lukewarm water to clean the chafed area. Avoid hot water, as it can worsen the burning sensation.

No Chemicals

Do not use hydrogen peroxide or alcohol on the chafed area, as these can be painful and may not promote healing. The outer skin may appear dry, but inflammation can still be present.

Antibacterial

Use a mild antibacterial soap to clean the chafed skin gently. This helps reduce the risk of bacterial infection, such as folliculitis.

Do Not Rub

After cleaning, apply a moisturizer to keep the skin hydrated. Dry skin can worsen chafing and delay healing.

Additional Resource – Your guide to runners itch

Cover The Region

After cleaning the chafed area, it’s important to cover it properly to aid the healing process and prevent further irritation.

Here’s what you can do:

Place a bandage or sterile gauze pad over the chafed area. Make sure the bandage allows the wound to breathe while providing protection. Avoid using adhesive bandages directly on broken skin to prevent further irritation.

What’s more?

Do not use antibiotic ointment on a chafed area that already shows signs of infection. If you suspect infection, consult a healthcare professional for appropriate treatment.

When To See A Doctor

While most cases of chafing can be managed at home, there are situations where you should seek medical attention.

If you notice any of the following signs, it’s important to consult a doctor:

• Skin Discoloration: Chafing may cause the skin in the affected area to become discolored or darkened. If you observe significant changes in skin color, it’s advisable to see a healthcare professional.
• Swelling: Excessive swelling in the chafed area may indicate an underlying issue or infection. Consult a doctor if the swelling is severe or persistent.
• Crust Formation: If the chafed area develops crusts, it could be a sign of infection. Seek medical advice to address the infection and prevent it from worsening.
• Fluid Discharge: Any discharge of blood or pus from the chafed region is a concerning sign. This may indicate an infection that requires medical treatment.
• Hot Skin: If the skin in the chafed area feels hot to the touch or if there is a significant increase in skin temperature, consult a healthcare provider.
• Redness Spreading: If redness begins to spread beyond the initial affected area, it could be a sign of infection or a more serious condition.

How to Prevent Chafing When Running

The best way to deal with chafing is not to have it in the first place.

Fortunately, there are many steps you can take right now to reduce your risk of chafing while running.

When it comes to avoiding chafing, your strategy should revolve around soothing friction and reducing moisture. Let’s discuss a few.

Apply Lubricants

To prevent chafing while running, it’s essential to create a protective barrier between your skin and your clothing or gear. This can be achieved by applying lubricants or creams to areas prone to chafing.

There are various lubricants and creams available for preventing chafing. Some popular options include Body Glide, petroleum jelly, hypoallergenic balms, and ceramide creams like Aveeno. Experiment to find the one that works best for you.

As a rule, make sure to liberally apply the chosen lubricant to chafe-prone areas before you start your run. Ensure thorough coverage on areas like the nipples, armpits, groin, and thighs. Applying the lubricant in advance helps reduce friction from the beginning of your run.

Planning to run for a long time? Consider carrying a small tube or packet of lubricant with you. Reapply as needed during your run, especially if you start to feel discomfort or notice increased friction.

Choose Proper Fit

Pay attention to your clothing. This, after all, covers most of your body and has the highest risk of causing friction somewhere.

Here are the main rules:

• Avoid loose clothes that will rub. If you like wearing them, then at least put on tight-fitting bands around chafe-prone areas.
• Choose a snug fit. Compression clothing provides a skin-tight fit that keeps chafing at bay. Just make sure it isn’t too tight, as that can irritate the skin and cause other problems.
• If you have sensitive skin, choose high-quality materials that are softer on your skin. Cover all sensitive areas, such as your inner thighs and armpits, by wearing seamless and tight clothes.
• All of your running clothing should be made of high-performance fabrics that wick moisture away. It should also fit comfortably—not too tight or loose—and without expressed seams.
• Your running clothing should have flat seams or seamless in the areas that are prone to chafing.
• Get rid of any interior tags, as this may help prevent skin irritation. Nobody wants to see your clothing tag anyway, except the laundry.
• Run in proper socks. Good quality running socks help keep your feet comfortable and dry by absorbing sweat. These also tend to be softer on the skin and feature a bit of compression to support the ankle.
• Try on new gear such as shirts, shorts, leggings, and bras on shorter runs.

Your Accessories

Chafing caused by running equipment can be particularly uncomfortable, but you can take steps to prevent it.

Here are some tips:

When choosing running equipment, consider designs that are less likely to cause chafing. Look for gear with padded straps or those specifically designed to minimize friction against the skin.

What’s more?

Ensure that your hydration belts, backpacks, and other running gear with straps are properly adjusted and snug but not too tight. This helps minimize movement and friction during your run.

Before using new or unfamiliar running equipment in a race, try it out during your training runs. This will help you identify any potential chafing issues and allow you to make adjustments or choose different gear if needed.

Last but not least, build the habit of regularly inspecting your running equipment for signs of wear and tear, especially on straps and areas that come into contact with your skin. Damaged or frayed straps can increase the risk of chafing.

Additional resource – Prevent Acid Reflux While running

Prone Areas And Specific Solutions

Here are some more specific chafing prevention measures for some of the most chafe-prone areas in your body.

The Thighs

Thigh chafing can be incredibly uncomfortable, but there are effective ways to prevent it while running:

• Wear Compression Shorts or Spandex Tights: Running in compression shorts or spandex tights is one of the best ways to protect your thighs from chafing. These snug-fitting garments create a barrier between your skin, reducing friction and irritation.
• Choose Seamless Legwear: Avoid running in shorts or pants that have seams on the inner thigh area, as these seams can rub against your skin and cause chafing. Instead, opt for running gear without inner thigh seams to minimize friction.
• Proper Fit: Ensure that your compression shorts, spandex tights, or running gear fit well and are not too tight or too loose. Properly fitted gear is less likely to cause chafing.

The Crotch Area

Chafing in the crotch area can be extremely uncomfortable, but there are several steps you can take to prevent it while running:

• Choose the Right Underwear: Most running shorts are designed to be worn without underwear to reduce friction. However, if you prefer to wear underwear, opt for synthetic materials like polyester, which wick moisture away from the skin and reduce the risk of chafing.
• Maintain Pubic Hair: If you’ve shaved or waxed your pubic hair, be aware that as it grows back, it can create friction and contribute to chafing. Regularly maintaining or depilating your pubic hair can help reduce this friction.
• Avoid Bunching: Select running shorts that fit well and do not bunch up around the groin area. Seamless shorts made from breathable fabric are ideal for preventing chafing in this sensitive region.

Nipple Chafing

Nipple chafing is a common issue for male runners, especially during longer runs.

While female runners are generally at a lower risk due to the design of modern sports bras, both genders can take steps to prevent nipple chafing:

• Cover Nipples: To prevent your nipples from rubbing against your clothing, use adhesive bandages or specialized products like NipGuards. Apply them to your nipples before your run to create a protective barrier.
• Keep the Area Dry: Moisture can exacerbate nipple chafing. Apply absorbent body powder or cornstarch to the chest area to help keep it dry during your run.
• Choose the Right Sports Bra: Female runners should select a high-impact sports bra that fits properly. A well-fitting sports bra can provide adequate protection against nipple chafing. However, keep in mind that chafing may still occur in other areas.

Armpits

Armpit chafing can be uncomfortable and painful, but you can take steps to prevent it while running. Here’s what you can do:

• Shave or Trim Armpit Hair: Hair stubble can exacerbate armpit chafing, so you have two options. You can either keep your armpit hair well-shaved without nicks or let it grow out. If you choose to shave, use an aftercare product to soothe the skin. Consider long-term hair removal methods like waxing or laser treatment for a more lasting solution.
• Choose the Right Shirt: The type of shirt you wear can significantly impact armpit chafing. Look for shirts with a design that minimizes seams in the armpit area. Ideally, choose shirts with seamless sleeves or flat seams. A good-fitting shirt will also help reduce friction.

Chafing When Running – The Conclusion

There you have it!

If chafing while running is something you have to deal with on a regular basis, today’s article should set you on the path to preventing it for good. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by

Keep training strong.

David D.