David Dack

Running & Sex Drive – Does Running Help you Last Longer In Bed?

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picture of sex

As a runner, you’re already familiar with the benefits of the sport.

It reduces stress, improves memory, lowers the risks of chronic diseases, and makes you live a longer, healthier life.

But did you know that it also improves your sex like almost nothing else? Let’s dig deeper.

Running & Sex Drive – Does Running Help you Last Longer In Bed?

In today’s article, I’m going to share with you some of the scientific studies that show that exercise is one of the best shortcuts to a happy climax.

  1. Feel-Good Chemicals

A major obstacle to sexual desire is depression.

However, research has revealed that running releases brain chemicals known as endorphins—along with the neurotransmitters dopamine and serotonin –which can alleviate symptoms of depression, thus improve sexual desire.

In other words, when you feel good, you’re more like to seek sex and more of it.

For more on this subject, check this in-depth New York Times Article.

2. Improved Confidence

Self-consciousness around body image can also limit your libido.

Again, running, and exercise in general, has been shown to improve body confidence by helping you appreciate your body and what it can achieve.

If you’re single, you might even think about finding a soulmate. It will be useful to get acquainted with the random video chat where you can test your self-confidence and determination. So to speak, start small and try a demo version of a real meeting.

Not only will exercises alter your body shape, but also enables you to appreciate your body and what it can accomplish.

You’re more like to want to show it off to your partner when you like how your body looks.

Research out of the University of Arkansas showed that physically fit subjects rate their sexual desirability higher than sedentary men and women of the same age.

Roughly 80 percent of men and 60 percent of women who hit the gym two to three times per week rated their sexual desirability as above as average.

Running & Sex Drive - Does Running Help you Last Longer In Bed?

What’s more?

In a survey conducted by Runners World, roughly 90 percent of 1,500 respondents reported that pounding the pavement gives them more body confidence in the bedroom.

3. Running Makes You Last Longer in Bed

A study published in the American Journal of Cardiology found a strong link between running endurance and sexual endurance.

More specifically, each extra minute of running on the treadmill results in an additional two to three minutes of sexual activity.

4. Your Orgasms Get More Intense

Finish researchers who looked into more than 5,500 women in their 40’s and 50’s found a positive link between aerobic exercises and orgasms.

Research out of the Center for Marital and Sexual Studies in Long Beach looked into subjects of both sexes over 18 years and found that people who work out more consistently were able to reach orgasm more easily and most often.

Additional resource – CBD oil for runners

5. Your Orgasms Get More Numbered

Research conducted at the University of California revealed that the subject had 30 percent more sex, with roughly 25 percent more orgasms after sticking a to a moderate exercise program four times a week for nine months.

Another study published in the Endocrine Society found that running can lead to a boost in testosterone in men as well as a reduction in hypogonadism–which is the diminished functional activity of the gonads, leading to diminished production of sex hormones, causing a plethora of sexual disorders, such as erectile dysfunction.

6. Running Makes You Fertile

What puts your fertility at the greatest risk is being overweight.

Research has found that a high body mass index puts a significant dent in both sperm count and the risks for erectile dysfunction. If  it’s the case,  you should go to an ED Specialist.

The more fat you carry, the increased risk.

Research published in Obstetrics & Gynecology revealed that women who hit the gym regularly had a lowered risk of infertility due to ovulation disorders.

Not only that, men aged 50 and over who pound the pavement at least three hours a week were 30 percent less likely to suffer from impotence than those who do little to no exercise, research shows.

running sex

7. Doing It Too Much

Before you run yourself into the ground trying to become a sex god, take a look at the latest research published in Medicine and Science in Sports and Exercise.

Research has found a strong inversely proportional link between training intensity and sexual desire.

This means that logging in endless miles will not turn into a sex god, but instead may leave you too depleted for lovemaking.

Too much vigorous running has been linked to lowered fertility, according to a Human Reproduction and a Harvard study of elite athletes.

Another research conducted at the University of Connecticut, male runners who log in serious miles—about 60 miles or more every week—may suffer a 30 percent lowering in circulating testosterone as well as a drop in semen quality.

The reason?

Too much running can harm your sperm count.

Logging in endless miles will only lead to a subsequent drop in testosterone levels.

This can be blamed on many factors, including:

  • Drastic reduction in body fat can affect the quantity and quality of sperm count.
  • Pounding the pavement endlessly in tight shorts—especially those that squeeze around the reproductive area—can often lead to varicocele, which is the enlargement of the veins within and around the scrotum.

Running & Sex Drive  – The Conclusion

There you have it.

If you have any doubts about the effects of running, and regular exercise, on your sexual stamina, then know it’s, for the most part, a positive impact. In other words yes, runners are better in bed.

All you need to do is to keep training within your fitness skillset.

The rest is just detail.

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

In the meantime, thank you for dropping by.

Keep Running Strong

David D.

Should I Run Today? When to Skip a Run (& When You Shouldn’t)

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picture of Run

Ever had one of those days when your running shoes look more like instruments of torture than tools for fitness? We’ve all been there, and trust me, you’re not alone.

The eternal debate of ‘Should I run today?’ is as common as a post-run stretch.

In this article, we’re diving into the art of knowing when to give your run a rain check.

After all, it’s not about skipping; it’s about making the right call to supercharge your running journey.

Are you ready? Let’s go.

When To Skip A Run – 1. You’re Feeling Sick

“Alright, let’s tackle the big question: ‘Should I run when I’m feeling under the weather?’ I mean, who hasn’t Googled that at some point? Turns out, it’s a hot topic with over two million search results!

Here’s the lowdown:

If it’s just a mild cold, you can lace up those sneakers. In fact, some moderate exercise might even give your immune system a little boost. But, and it’s a big ‘but,’ if you’ve got a serious fever, it’s a hard pass on running.

Here’s the science behind it:

That fever? It’s like your body’s red alert, battling an intruder. Running when you’re running hot? Well, that’s like sending your troops into battle when they’re already exhausted. Not a great idea, right?

Plus, guess what? Overdoing it in your workouts without enough rest can actually make you more susceptible to catching a cold or the flu. Yikes!

Here’s the game plan:

Wait until your temperature has chilled out for a couple of days before hitting the pavement again.

Trust me, one run isn’t worth a week in bed. And if you do decide to run despite the fever, keep a close eye on staying hydrated and watch out for overheating.

After all, running with a fever isn’t the kind of ‘hot’ you want.

When To Skip A Run – 2. Shortness of Breath

Okay, folks, let’s talk about something serious: shortness of breath during your run. You know, when you’re huffing and puffing way earlier than usual, and it’s got you wondering what’s up?

Here’s the deal:

If you’re in good shape, doing your regular run, and suddenly feel like you’re gasping for air, it might be a red flag. We’re talking about a potential issue with your heart or lungs, like cardiovascular disease, high blood pressure, or lung problems.

Here’s the game plan:

Now, I’m no doctor, but if you experience shortness of breath along with any of these buddies—trouble breathing when you’re lying flat, swollen ankles and feet, fever, blue fingertips or lips, wheezing, dizziness, or vomiting—it’s time to call in the pros.

There are various reasons for this breathlessness, and they range from asthma to anemia to a pesky pulmonary embolism. So, don’t ignore it, thinking it’s just a tough run day.

When To Skip A Run – 3. Muscle Pain

It’s pretty standard to feel a bit of muscle soreness after a good run. It’s like a badge of honor, right?

But here’s the scoop: not all muscle soreness is created equal.

Here’s the game plan:

If you’re dealing with a standard running-induced cramp, no biggie. Slow down, give that area a little massage, and then get back to your pace.

However, if your muscles are screaming at you to the point where even getting out of bed feels like an Olympic sport, it’s time to hit the brakes. Seriously, running with super sore muscles can mess with your range of motion and the way you move, which is a fast track to injury city.

When To Skip A Run – 4. Joints Pain

Muscle pains? Yeah, we runners know all about them. They’re like that familiar companion on our running journey. But let’s talk about something a bit more serious: joint pain.

Here’s the deal:

Joint pain during or after running is no joke. Ignoring it can lead to some major issues with your bones, ligaments, and tendons. One common culprit? Runner’s knee.

You’ll recognize it by that annoying dull ache under your kneecap. If you find yourself in this painful situation.

Here’s the game plan:

Step off the running track for a few days and give that poor limb a well-deserved break.

Consider changing up your running shoes – sometimes, the right pair can make all the difference.

Try running on a softer surface to ease the impact on those joints.

But here’s the deal-breaker: if the pain keeps knocking on your door, it’s time to invite a medical professional over. Trust me, it won’t magically disappear, and it might even get worse if you ignore it.

prevent running injuries

When To Skip A Run – 5. Chest Pain

Let’s talk about chest pain while you’re out on a run – it’s a big deal. Chest pain during your run could be a red flag for an underlying issue like coronary artery disease, and that’s something you don’t want to mess around with.

Here’s the deal:

When it comes to symptoms of a heart attack, here’s what to watch out for:

You might feel a sensation of pressure or a mild ache in your chest, arms, neck, or jaw.

Sweating, an intense headache, nausea, shortness of breath, dizziness, vomiting, and more chest pressure or pain – these can all be part of the package.

Here’s the game plan:

These symptoms might not necessarily bring your run to a screeching halt. But if you’re experiencing any of them, I’ll give it to you straight – stop running. And if you’re lucky, someone nearby might be able to help.

When To Skip A Run – 6. Faintness & Dizziness

Now, let’s talk about something many runners have experienced – that dizzy, lightheaded feeling during a run.

Here’s the deal:

Dizziness while running can hit you out of nowhere, and it’s important to know how to handle it.

Often, this sensation arises during or after a workout, and it can be due to factors like dehydration, low energy levels, or simply stopping abruptly.

Here’s the game plan:

Find a safe spot to rest, then lie down with your legs elevated. This helps boost blood flow to your brain and can prevent you from taking a tumble or injuring yourself.

Trust me, it’s not worth stubbornly pushing through when you’re at risk of hitting the ground.

Now, if the dizziness comes with excessive sweating, vomiting, breathlessness, or confusion, it’s time to stop messing around and seek medical attention. Your health is non-negotiable.

When To Skip A Run – 7. When You’re Pregnant

Now, let’s chat about running during pregnancy. It’s generally a great way to stay active and healthy while expecting, but there are some vital considerations.

Here’s the deal:

Firstly, running can be fantastic during pregnancy if your body is accustomed to that level of training intensity. It’s all about listening to your body.

Here’s the game plan:

It’s crucial to stop running immediately if you experience any of the following symptoms:

  • Breathlessness
  • Dizziness
  • Chest pain
  • Feelings of tightness in your tummy
  • Vaginal bleeding
  • Heart palpitations
  • Hyperventilation
  • Blinding headache
  • Vomiting

What’s more?

If you already have existing medical issues like heart disease, asthma, or diabetes, it’s advisable to avoid running during pregnancy.

When To Skip A Run – 8. You’re Seriously Injured

Injuries are a clear sign from your body that it’s time to hit the pause button on training.

Here’s the deal:

Continuing to push through pain or discomfort often leads to chronic injuries and permanent damage, and nobody wants that.

Here’s the game plan:

When you’re dealing with minor soreness, it’s beneficial to stay active as it can aid in recovery by increasing blood flow and speeding up the healing process. But remember, a full-blown injury is an entirely different ballgame.

Engaging in any form of exercise while nursing an injury can add undue stress to the affected tissue, hindering the healing process. During your recovery period, consider cross-training as a gentler alternative.

There are various activities you can explore to keep your body moving, such as taking a gentle yoga class, cycling, swimming, or even incorporating some weightlifting.

Should I run today? – The Conclusion

In the end, every runner is different, so it depends on your case and needs. If one of the conditioned mentioned above applies to you, you’re better off skipping a run.

Save that run for another day, and you’ll be better off for the long run, no pun intended.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Unleash Your Inner Athlete: Defeating Calf Pain for Runners

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picture of Calf Pain

Tired of those pesky calf pains cramping your stride? Well, you’re in luck because we’ve got the inside scoop on how to kick those calf issues to the curb!

I get it – calf troubles are like that uninvited guest at your running party. But fear not, because with a little TLC for your calf muscles (and all those other running buddies), you’re not just avoiding injury land, you’re also on the fast track to boosting your endurance and unleashing your inner athletic beast!

So, lace up those running shoes, and let’s dive into the world of calf care to keep you running smoother and faster than ever before. Ready? Let’s roll

The Anatomy Of The Calves

Let’s kick things off by getting up close and personal with your calf muscles – those unsung heroes of your lower legs.

Meet the Dynamic Duo:

Gastrocnemius Muscle:

This is the big shot, the one responsible for that curvy calf shape you flaunt. It’s like the Hollywood star of calf muscles, visible and impressive.

Soleus Muscle:

Now, meet the quieter sibling. The Soleus muscle hangs out beneath the Gastrocnemius, flatter but no less important. It’s like the talented understudy doing a lot of the heavy lifting.

These two buddies are your ticket to ankle and foot action. When they’re happy and healthy, you’re in business!

But wait, there’s more to this calf tale. Your lower legs are like a bustling city, complete with a complex network of muscles, joints, and tendons. Unfortunately, it’s also a hotspot for runners’ woes.

What Is Calf Soreness?

Calf soreness is like your muscles’ way of waving a red flag. It’s completely natural and usually happens because your calf muscles, mainly the gastrocnemius and soleus tag-team, are reacting to the demands you place on them during your runs.

Now, when might you experience this unwelcome visitor? Well, it’s an equal-opportunity annoyance – whether you’re a newbie runner, making a triumphant comeback after a running hiatus, or pushing your limits with more miles or speed. Calf soreness can sneak up on you at any of these times.

So, how does it manifest? Imagine feeling like your calf muscles are throwing a bit of a tantrum. You might get spasms, a nagging pain, or that awkward pulling sensation, especially when you’re flexing or pointing your foot.

But here’s the plot twist: The reasons behind calf soreness can be as varied as a box of chocolates.

For mild soreness, you might have forgotten to do your warm-up or didn’t keep up with your water intake – simple fixes, right? But for those pesky strains, you might be dealing with muscle imbalances or not-so-great running form.

Is it Okay To run With Sore Calves?

Alright, let’s address the burning question: Is it a good idea to hit the pavement when your calves are throwing a fit?

Here’s the scoop: If you’re dealing with the occasional calf soreness after your runs, especially the tough ones or those epic long-distance adventures, you’re probably in the clear to keep on truckin’.

But (and it’s a big “but”), if that calf soreness becomes a clingy, long-term companion that’s messing with your daily life, it’s time to put on the brakes. Chronic soreness is like a neon warning sign, and you shouldn’t ignore it.

You see, while some discomfort is par for the course when you’re diving into running or amping up the intensity, chronic calf soreness is like your body’s way of shouting, “Houston, we’ve got a problem!”

So, here’s the deal: Listen to your body.

If your calves are just having a minor grumble, you can probably lace up those running shoes and keep going. But if it’s more of a full-blown protest, it’s time to give your legs a break and figure out what’s going on

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Common Conditions Behind Calf Pain In Runners

Now let’s dive a little deeper into the medical conditions that could be to blame for your calf soreness and issues.

What are Calf Pulls?

Also known as calf tears or strains, these are like an unwelcome surprise party for your calf muscles.

Imagine one of your calf muscles, usually the big shot called the gastrocnemius, getting stretched way past its comfort zone, and then it decides to part ways with the Achilles tendon. Ouch!

Now, what might trigger this dramatic exit? It could be a classic case of “too much, too soon.” You know, when you amp up your training volume without giving your muscles a proper heads-up.

Or, it could be a sudden plot twist – a swift push-off, a gravity-defying jump, or a lightning-fast turn. Your calf muscles weren’t expecting this action movie stunt, and they might just decide to protest.

So, how does it feel when a calf pull gate-crashes your workout? Well, picture this: You’re in the middle of your run, and suddenly, you might hear or feel a bit of a pop or snap in the muscle. But the real star of the show is the sharp pain that follows, hitting you square in the back of your calf. Ouch, again!

Over the next few hours, your calf might act like it’s throwing a tantrum – it’ll feel sore and stiff. But don’t worry, you can still put some weight on it, even though it might not be the comfiest experience.

Now, if your calf pull is playing the role of the villain, you might notice some bruising and swelling.

Additional guide – Running with bunions guide

What are Shin Splints?

Shin splints are like a protest from the muscles and tissues that cozy up to your shinbone, aka the tibia. These tissues decide they’ve had enough and start sounding the alarm.

Here’s what you might feel: a persistent, dull ache or a sharp “hey, pay attention to me” kind of pain on the inside of your lower leg bone. It’s like a cranky neighbor who won’t stop complaining when you’re walking, running, or putting any weight on that leg.

So, what’s cooking in the shin splints recipe of discomfort? There are a few ingredients:

  • Terrain Trouble: If you’re a fan of pounding the pavement on hard surfaces, that can be like a battle cry for shin splints.
  • Pronation Problems: Overpronation, where your feet roll inward excessively, can be a contributing factor. It’s like your feet are playing a game of Twister, and your shins aren’t having any fun.
  • Shoe Shenanigans: Wearing the wrong shoes can be a real party pooper. Imagine trying to dance in shoes that just don’t fit – your shins are feeling that discomfort.
  • Calf Quandary: Ah, the calf muscles strike again! When they’re tight and weak, they can be like the orchestra out of tune, creating havoc in your lower legs.

Now, here’s the kicker – the pain tends to be a bit dramatic at the beginning of your run, like an overture, but it often mellows out as you warm up.

What are Stress Fractures?

Stress fractures are like the result of a battle between repetitive microtrauma and your bones’ ability to heal themselves. These tiny cracks appear on the surface of your tibial bones, and they happen because your bones are taking a beating that they can’t quite keep up with.

Now, here’s the tricky part – stress fractures love to set up shop in specific spots. They often choose the upper and lower regions of your tibia (the big shinbone) as their favorite hangout spots. Sometimes, they even venture down to the lower part of your fibula just to keep things interesting.

But here’s the catch: If you ignore them, these fractures don’t throw in the towel. They’ll actually get worse over time, transforming into a full-blown, “I-can’t-run-and-it’s-killing-me” kind of injury. Trust us, you don’t want to go down that road.

When it comes to recovery, stress fractures are like the marathon of shin injuries. They’re in it for the long haul. You’re looking at a strict rehab regimen and a substantial rest period – typically 8 to 12 weeks – for a full recovery.

Other Causes of Calf Pain

The above three conditions do not cover the full gamut when it comes to the conditions that can manifest as calf pain.

According to a vein doctor in Phoenix, there is a variety of ailments that can affect the calf muscles, as well as the tissues and blood vessels around it.

Here are a few :

  • Baker’s cyst
  • Compartment syndrome
  • Neurogenic claudication
  • Achilles tendinitis
  • PCL injuries
  • Trapped arteries or vessels, such as the popliteal artery.
  • Arterial claudication
  • Diabetic neuropathy
  • Varicose veins
  • Deep vein thrombosis

Additional Resource – Overpronation vs. Underpronation

How to Prevent Calf Pain In Runners

Take the following steps to reduce your risk of getting sore calf muscles after running.

Increase Your Load Gradually

When it comes to keeping those calves happy and pain-free, gradual progression is the name of the game!

Here’s the golden rule: Don’t overload the muscle. It’s like teaching your body to dance – you start with slow, smooth moves before attempting those fancy spins and leaps.

One smart strategy is to build your cardio base by running for time rather than obsessing over distance. So, for instance, aim to run for 30 to 45 minutes three times a week. Forget about tracking miles for now; focus on the clock instead.

Can’t quite hit that 30-minute mark without feeling like you’re sprinting a marathon? No worries! The walk/run method is your best friend. Start with a mix of walking and running, gradually increasing your running time while decreasing the walking intervals.

After a few months of patiently building your base, you can set your sights on distance goals. Once you’ve conquered those, you can even dabble in some speedwork to add a little spice to your running routine.

Stretch Your Calves

Flexibility is like the secret sauce to keeping those calf muscles happy and cramp-free when you’re out for a run!

Here’s the lowdown on how to stretch your calves like a pro:

  1. Slow and Steady Wins: Picture your muscles as a fine wine – they need time to breathe and loosen up. So, when you’re stretching, take it slow. Hold each pose for a good 30 to 45 seconds. There is no need to rush this delicate process.
  2. No Pain, No Gain is a Myth: Contrary to the saying, there should be no pain involved in stretching. If you feel pain, that’s your body’s way of saying, “Hold on, we’re not ready yet.” Ease up a bit, and keep a gentle pressure on the muscle until it decides to relax on its own. Be patient; your muscles will thank you.
  3. Both Sides of the Story: Balance is key. Always make sure to stretch both sides. You don’t want to have one flexible calf and one that’s feeling left out, right?
  4. Smooth Operator: When you’re stretching, think graceful and smooth, not bouncy and jerky. Bouncing can lead to strains or even muscle ruptures – definitely not the kind of excitement you’re looking for during your stretching routine.

Try the following stretches

Standing Calf Stretch

https://www.youtube.com/watch?v=6vEeaK3tvzE

Downward Dog

https://www.youtube.com/watch?v=j97SSGsnCAQ

Heel Drop Stretch

https://www.youtube.com/watch?v=4G9gZNLrIVI

If you want to take stretching to the next level, try yoga.

There’s a reason why a downward-facing dog works very well for lower body flexibility and mobility.

Warm-up

Here’s a golden rule to etch into your running routine: Never hit the ground running cold!

Instead, kick off your runs with a dynamic warm-up that’s like a wake-up call for your muscles. Here’s how to do it:

  1. Start with a 5-Minute Easy Jog: Think of it as a gentle invitation for your muscles to join the party. A slow jog for about 5 minutes gets your blood flowing and your body temperature rising.
  2. Get Dynamic: Now, it’s time to step up the game. Spend the next 5 to 10 minutes on a series of dynamic exercises. These aren’t your typical static stretches – they’re moves that activate your muscles, increase your heart rate, and prepare your body for action. Think high knees, butt kicks, leg swings, and hip circles.

This dynamic warm-up combo is like your secret weapon to prevent injury and optimize your performance on your run. It wakes up your muscles, lubricates your joints, and gets your body ready to tackle the miles ahead.

Stay Well Hydrated

Hydration is the unsung hero of your running journey, and it’s not just about avoiding calf soreness – it’s about keeping your entire body in top form!

Here’s the hydration playbook:

  1. Daily H2O Goal: Make it a rule of thumb to aim for at least 60 ounces of water every day. But here’s the twist – if you’re training in hot weather and turning into a sweat machine, you’ll need to up your game. More sweat means more water, so listen to your body and drink accordingly.
  2. Pre-Game Hydration: Start your workouts well-hydrated. It’s like giving your body a head start. Sip on some water before you hit the road, and make sure you’re feeling adequately hydrated.
  3. Sip While You Stride: When you’re out there running for more than an hour, don’t forget to keep sipping on the go. A hydration belt or handheld bottle can be your best friend during those long runs.
  4. Electrify Your Hydration: Electrolytes are your pals, too! They help maintain your magnesium, sodium, and potassium levels. So, consider adding a pinch of salt to your water or grab an electrolyte tablet to drop into a few glasses.

Improve Your Running Technique

If you suspect that your running technique might be contributing to your calf pain, it’s time to make some tweaks. Visualize yourself landing on the rear part of the ball of your foot rather than on your toes. This mental switch helps you instill a proper midfoot strike.

A midfoot strike is like a gentle kiss for your calf muscles. It distributes the impact more evenly and reduces the strain on your lower legs.

But here’s the catch – changing your running technique isn’t a one-time magic trick. It takes practice and patience. So, start with short runs and gradually work on maintaining that midfoot strike.

For more, check out this video.

Run In Proper Shoes

Getting the right pair of running shoes is another useful strategy for preventing calf soreness. I’d recommend heading to the nearest running specialty store and asking the staff there for advice.

Remember that you need to test a few pairs before you settle on the one.

For more on running shoes, check my following guides:

Strengthen Your Calves

Strength training is like the secret weapon in your battle against calf soreness while running – and eccentric training is the superhero of the story!

What follows are are some of the best exercises that target your calves. Aim to do them two to three times a week, preferably on your non-running days. It’s like a little extra TLC for your calf muscles.

Now, a word of caution. When you’re venturing into eccentric training, take it slow. The first few sessions may leave you with some muscle soreness – it’s like your muscles’ way of saying, “Hey, we’re getting stronger here!” But don’t overdo it; gradual progress is your friend.

Unleash Your Inner Athlete: Defeating Calf Pain for Runners – The Conclusion

There you have it. The strength exercises mentioned above are some of the best moves that can help not only prevent calf pain while running but also reach your full athletic potential. That’s a good thing if you ask me.

Now, the rest is up to you. You need to take action on what you’ve just learned. Or nothing will change.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Plantar Fasciitis Unveiled: Causes, Treatment, and Prevention for Runners

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How to Prevent Plantar Fasciitis When running

Ready to lace up those sneakers and hit the pavement? Well, hold on tight because today, we’re diving headfirst into the world of plantar fasciitis – that pesky, heel-aching injury that can strike fear into the hearts of runners everywhere.

In fact, it’s so notorious in the running community that it’s earned itself a nickname: ‘Runners Heel.’ Yes, that’s right! Plantar fasciitis is the heel’s arch-nemesis, and it’s responsible for a whopping 80% of all those dreaded cases of heel pain.

But here’s the kicker – it’s not just a pain in the heel; it’s also one of the top culprits behind about 1 in every ten running injuries out there.

Fret no more.

In today’s post, we’re diving deep into this condition. More specifically, I’ll be explaining:

  • What is plantar fascia
  • The causes of the injury
  • Why it’s common among runners
  • The fastest way to treat it
  • How stretching helps
  • The link between running surfaces and heel pain
  • Exercises you can do to prevent heel pain
  • And so much more

Sounds exciting? Let’s get started.

What’s the Plantar Fascia?

Plantar fasciitis is a common cause of heel pain that affects both runners and non-runners. The human body is equipped with this fibrous band of tissue called the plantar fascia. It’s like the support beam of your foot, stretching from your heel (the calcaneum) to the middle of your foot bones, bridging the gap between your heel bone and your toes.

Now, when that support beam gets all irritated and inflamed, that’s plantar fasciitis for you. It’s like your foot’s way of saying, “Hey, I hurt!”

It’s especially common in runners

Plantar Fasciitis is no stranger to runners.

In fact, it’s one of the most frequently reported causes of chronic heel pain. A study published in the Journal of Foot and Ankle Research vouches for this.

And in the realm of running, Plantar Fasciitis is quite the troublemaker. It’s responsible for approximately 8 percent of all running injuries, as revealed by a retrospective study analyzing 2000 running-related injuries.

The Process of The Injury

Plantar Fasciitis kicks off when the delicate fibers of the fascia, that fibrous band of tissue running from your heel to your toes, start to accumulate tiny tears.

It’s like your foot’s way of saying, “Hey, we’ve had enough tension here!”

Initially, it might seem like a minor annoyance, but as you keep pounding the pavement, those small irritations can snowball into a full-blown injury.

The key here is early detection and prompt treatment. Ignoring it could lead to some unpleasant consequences down the road.

Causes of Plantar Fasciitis

Overuse is the main culprit. However, several factors can increase your chances of developing this painful condition.

Here’s the lowdown on some of them:

  • Overdoing It Too Quickly: Pushing your limits too fast is a classic mistake. Rapidly increasing your running distance can put undue stress on your plantar fascia, paving the way for injury.
  • Carrying Extra Weight: If you’re on the heavier side, your plantar fascia might bear the brunt of the load. Those extra pounds can lead to irritation, pain, and, eventually, Plantar Fasciitis.
  • Gender: Surprisingly, women are about twice as likely to develop Plantar Fasciitis compared to men, as indicated by research.
  • Inadequate Footwear: Wearing the wrong running shoes can spell trouble. Shoes with insufficient arch support, heel cushioning, or sole flexibility can exacerbate the problem.
  • Poor Running Form: If you’re not running with the proper technique, you’re increasing the strain on your plantar fascia. Make sure to follow guidelines on proper running form to minimize the risk.
  • Mobility Issues: Research suggests that a tight Achilles tendon, that large tendon above your heel, can contribute to the development of Plantar Fasciitis. Stretching exercises can help alleviate this problem.

The Main Symptoms

Plantar Fasciitis typically presents with distinct symptoms that can help you identify the condition:

  • Gradual Heel Pain: The hallmark of Plantar Fasciitis is the gradual onset of sharp pain on the bottom of your heel, especially near the inside of the foot.
  • Morning Discomfort: You might notice intense heel pain during your first few steps in the morning. This phenomenon is often referred to as “first-step pain.”
  • Pain After Rest: After periods of rest, such as sitting for a while or getting up from a chair, you may experience heel pain.
  • Aggravation with Activity: Activities that put pressure on your feet, like climbing stairs or standing for extended periods, can trigger or exacerbate the pain.
  • Evening Recurrence: The heel pain may temporarily subside during the day, but make a return in the evening.

Treatment of Plantar Fasciitis

As I have already clearly stated, the condition can be a real nagging injury that only gets worse the longer it’s present.

Hence, the sooner you put in place an aggressive treatment plan, the better off you’ll be, both for the short and long term.

For that, here is the step-by-step treatment plan you need to follow:

Rest

Taking a break from activities that aggravate your condition, such as running and high-impact exercises, is essential. The duration of your rest period can vary depending on the severity of your condition. It might last a few days, several weeks, or even a few months. Pay attention to the intensity and frequency of your pain as a guideline for when to resume activity.

Keep in mind that Plantar Fasciitis typically develops over time due to accumulated injuries, so it’s important to give your foot the time it needs to heal properly. Resting is a crucial step in the recovery process.

Additional resource – How to Prevent ITBS in Runners

Massage for Reducing Pain

Self-massage and soft-tissue manipulation can provide relief from Plantar Fasciitis pain.

Here’s how you can do it:

  • Get a golf ball or a similar round, hard object.
  • Gently roll the affected foot back and forth over the ball.
  • Start with a few minutes a day and gradually increase to 5 minutes daily.

You can also use a frozen water bottle by rolling it under your injured foot.

Active Release Technique is a more advanced soft-tissue manipulation technique that may help alleviate Plantar Fasciitis pain. While scientific evidence supporting its effectiveness is limited, some individuals find it beneficial.

Try Orthotics

Consider using Over-The-Counter (OTC) orthotics to provide additional arch support, especially if you have a history of Plantar Fasciitis, faulty foot mechanics, or high arches. Research indicates that orthotics can help reduce pain and address faulty foot mechanics, a common cause of this condition.

OTC orthotics are readily available and cost-effective compared to custom orthotics, which can take weeks to receive. Ensure you use them in both shoes, even if only one foot is affected. If OTC orthotics don’t provide relief, consult a podiatrist for custom orthotics tailored to your needs.

Additional Resource – Overpronation vs. Underpronation

Kill the Pain

If you’re experiencing severe pain, consider using cold therapy on the affected area. Apply an ice pack (you can use a store-bought ice pack or a bag of frozen peas or corn wrapped in a towel) for 10 to 15 minutes daily.

Additionally, you can take over-the-counter pain relievers like ibuprofen, naproxen, or paracetamol to alleviate pain and inflammation.

Stretch it

Stretching is another effective strategy to expedite your recovery and reduce the risk of re-injury. Incorporate these stretches several times a day, making sure to stretch both feet.

Perform a few (check below) stretches pre-run, in the morning, and whenever you experience soreness or pain after running. A recommended stretching routine involves three to five sets of 30 seconds per stretch.

See a Doctor

If your pain persists despite trying the aforementioned measures, it’s crucial to consult a sports podiatrist.

In some cases, your doctor may recommend treatment options like cortisone injections, foot taping, night splints, or other tools to alleviate symptoms and expedite recovery. In severe cases, physical therapy may be necessary to fully restore plantar fasciitis function.

How to Treat Plantar Fasciitis When Running – The Conclusion

There you have it.

The above measures are some of the best you can implement right now as a part of your running routine to help reduce the risks of developing plantar fasciitis.

If you suspect you have plantar fasciitis—or any other overuse injury—visit your doctor or physical therapist for an evaluation.

The best way to determine the culprit behind your pain and provide a quick path toward full recovery is by doing a full examination of the biodynamics of your ankle, foot, and gait.

As a runner, your feet are your best ally.

They take you wherever you want to go.

But you have to take good care of them to lead a healthy, active life.

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 reading my post.

Keep Running Strong.

David D.

Decoding Ankle Pain While Running: Causes and Solutions

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achilles pain

Running, ah, it’s the sweet symphony of pounding the pavement, feeling the wind in your hair, and conquering mile after mile. But hold on a second. It’s not all rainbows and butterflies, right?

Sometimes, it’s more like a symphony of aching ankles and a chorus of “ouch” with every step. So, what’s the deal with our ankle buddies in this running journey?

You see, our ankles are truly unsung heroes.

They’re the MVPs of your lower extremities, bearing the brunt of your entire body weight during your daily strolls, exhilarating runs, epic jumps, and even those moments when you’re just standing there pondering life’s mysteries.

In fact, they work harder than your knees and hips, those other weight-bearing joints we tend to fret about.

Now, why are we delving into this ankle talk? Well, it’s simple. If you’re a runner or thinking about lacing up those running shoes, ankle soreness or pain might be a familiar companion. But fear not.

In this guide, we’ll dive into the world of ankle health for runners. We’ll unravel the mysteries behind those aches and pains, exploring the common culprits and their not-so-secret identities.

Together, we’ll learn how to decode your ankles’ messages and keep them happy so you can hit the running trails with confidence.

So, lace up your running shoes, and let’s embark on this journey to discover the secrets of happy ankles while running

Ankle Pain Running Explained

Alright, folks, it’s time to get down to the nitty-gritty of ankle pain while running. You see, our ankles are like a fascinating puzzle made up of bones, ligaments, and tendons.

They’re like the bridge connecting your body to the ground beneath you. But guess what? Just like any puzzle, sometimes they can get a little tricky.

So, what’s the deal?

Well, when something goes haywire with these ankle structures, it can lead to that pesky pain we’re talking about. Now, hold onto your running shoes because there are mainly two culprits here.

First up, we have those sudden, “ouch, I twisted my ankle” moments – yup, you guessed it, it’s the infamous ankle sprain. It’s like the ankle’s way of saying, “Whoa, slow down there, buddy!”

This usually happens when you’re zigzagging through an uneven trail, landing awkwardly, or having a little misstep.

Then, we have the more persistent troublemaker – Achilles tendinitis. It’s like that nagging pain that just won’t go away.

This one’s usually brought on by the wear and tear of running, overuse, or maybe some not-so-comfy running shoes.

Your Ankle Pain Running Guide

Let’s delve a bit deeper into the main causes of ankle pain during and/or after running.

Ankle Pain Running – 1. Ankle Sprain

Picture this: You’re out for your morning run, feeling fantastic, when suddenly, “Ouch!” You experience a sharp pain above your ankle bone. What’s going on? Well, you might just be dealing with the notorious ankle sprain.

An ankle sprain is essentially an injury to one or more of the ligaments that form your trusty ankle joint. Ligaments are like the body’s natural seatbelts, keeping your joints stable and secure. But sometimes, they need a little TLC, too.

Now, how does this drama unfold? Well, typically, it happens when you’re running on uneven terrain, make an unexpected step off a curb, or land in a rather awkward way. In some dramatic cases, you might even hear a little “pop” followed by a sharp, “Hey, that hurts!”

Yep, your ligaments are letting you know they’re not thrilled with your recent moves.

And here’s the kicker – ankle sprains are often accompanied by swelling. So, not only will you feel the pain, but your ankle joint might also decide to puff up like a balloon. Not exactly the fashion statement you were going for during your run, right?

Treatment Of Ankle Sprains

So, you’ve found yourself in the ankle sprain club—welcome, or maybe not-so-welcome, to the party!

But fret not, my running friend, because ankle sprains, while a bit of a nuisance, are actually one of the easier conditions to bounce back from.

Here’s the lowdown on how to kick that sprain to the curb and get back on your running game in no time:

Rest:

Yes, you heard it right, my fellow go-getter. Rest is your new best friend. Give that ankle some well-deserved downtime. Don’t rush things; healing takes time. But don’t worry; you’ll be up and running again in just a few weeks and sometimes even days!

Ice:

Grab that ice pack (or a bag of frozen peas if you’re feeling fancy) and apply it to your sprained ankle. Icy goodness will help reduce swelling and ease the discomfort. Ice for about 15-20 minutes every couple of hours—your ankle will thank you for it.

Compression:

Get yourself a comfy compression bandage. Wrap it gently but firmly around your ankle to help control swelling and provide support to those hard-working ligaments.

Elevate:

Elevate that sprained ankle whenever possible. Prop it up on a pillow or cushion when you’re sitting or lying down. It’s all about reducing the swelling and letting your ankle heal like a champ.

Anti-Inflammatories:

When the pain is really playing hard to get, over-the-counter anti-inflammatory meds can be your allies. Take them for 24 to 48 hours after the injury, but always follow the recommended dosage. They’re like your sidekicks in this recovery mission.

Baby Steps:

Now, here’s the exciting part. Once you can put your full body weight on that injured limb and perform ankle movements without wincing in pain, it’s time to ease back into running. But start slow and gradual, like a gentle jog, before sprinting towards your personal records.

Seek Help if Needed:

If the pain and swelling persist beyond a week, or if things just don’t seem to be getting better, don’t hesitate to reach out to a medical pro. They’ll give you the expert guidance you need to ensure a speedy recovery.

Ankle Pain Running -2. Achilles Tendonitis

So, you’ve got a pain in the back… of your ankle? Well, that could be your Achilles tendon trying to tell you something. If you experience pain that starts during the first few minutes of your run, eases up a bit, and then comes back to haunt you post-run, it might just be Achilles tendinitis paying you a visit.

Your Achilles tendon, or that strong, fibrous band located at the back of your ankle, plays a critical role in your running escapades. It’s the connection between two powerhouse muscles, the gastrocnemius and the soleus, and your heel.

So, how do you know if you’ve got Achilles tendinitis knocking on your ankle’s door? Look out for tenderness, stiffness, and a range of pain, from mild to “I can’t even right now” severe. It’s like a nagging reminder that something’s not quite right in the back of your leg.

Achilles tendinitis usually shows up when you’ve been putting in the miles a little too enthusiastically or maybe wearing shoes that just aren’t the perfect fit. Sometimes, even running in one direction on the track (seriously, who knew?) can stir the pot and lead to this irksome condition.

Treatment Of Achilles Tendonitis

So, you’ve been dealing with that nagging pain in the back of your ankle, and it turns out it’s Achilles tendonitis. Don’t worry, I’ve got your back, or should I say, your Achilles tendon!

Let’s talk treatment:

First Things First: Rest and Recovery

One of the best ways to show your Achilles tendon some love is by dialing down the intensity of your training or, in some cases, taking a temporary hiatus from your running routine. Think of it as a well-deserved rest for your tendon.

Chill Out with Cold Therapy

Cold therapy can be your new best friend. Applying ice to the affected area can help reduce inflammation and ease the pain. Just remember not to go overboard – a sensible approach to icing is usually around 15-20 minutes every couple of hours.

Self-Care for the Win

Elevating your leg and using compression can be surprisingly effective. Elevating helps with blood flow, while compression reduces swelling.

Anti-Inflammatories to the Rescue

Over-the-counter anti-inflammatory medications (with your doc’s approval, of course) can provide relief from pain and inflammation. They won’t fix the issue, but they’ll make you feel more comfortable during your recovery.

Stepping Up the Game: Invasive Treatments

In some cases, when Achilles tendonitis isn’t responding to the gentler treatments, more aggressive approaches might be needed. These include:

Steroid Injections: Sometimes, a shot of corticosteroid can help reduce inflammation. It’s like a superhero swooping in to save the day.

Platelet-Rich Plasma (PRP) Injections: This cutting-edge treatment involves using a concentrated form of your own blood to promote healing. It’s like giving your body a turbo boost to repair itself.

Surgery: While it’s typically a last resort, surgery may be necessary in severe cases where there’s significant tendon damage. Think of it as a surgical tune-up for your Achilles tendon.

Ankle Pain Running – 3. Stress Fractures

Stress fractures are like tiny battle scars on your anklebones. When you subject your bones to excessive force, like the pounding from running, your muscles can’t absorb all that shock. So, they pass the message along to your bones, and voilà – a tiny crack forms. Ouch!

Red Flags

Stress fractures come with their own set of warning signs.

If you notice your ankle is tender and bruised, and you can’t even think about running on it without wincing, it’s time to suspect a stress fracture. Sometimes, there might be redness, swelling, or even a weird sensation of numbness in your toes.

Treatment of Stress Fractures

If you suspect a stress fracture, it’s time to call in the professionals. Don’t worry; you’re not alone on this journey. Seeking medical treatment is crucial. Your doctor can confirm the diagnosis and provide guidance on the best course of action.

Here’s a little motivation to take stress fractures seriously: if you’ve had one, you might be at a higher risk of developing arthritis later in life. So, treating it properly isn’t just about getting back to running; it’s about preserving your long-term joint health.

running shoes for overpronators

Ankle Pain Running – 4. Tarsal Tunnel Syndrome

Let’s dive into another ankle woe, folks – Tarsal Tunnel Syndrome. Ever heard of it? It’s like the carpal tunnel syndrome of the ankle, and it’s a real pain, quite literally. Here’s the lowdown:

Tarsal Tunnel Syndrome is a sneaky condition where the tissues and ligaments in your foot decide to gang up and put pressure on the posterior tibial nerve, which hangs out near your ankle. This nerve is a branch of the sciatic nerve, making it a pretty big deal.

When Tarsal Tunnel Syndrome strikes, it likes to make a grand entrance. Expect sensations like burning, aching, numbness, and tingling in your ankle, heel, sole, and toes. It’s like a wild party, but not the fun kind.

So, who’s behind this chaos? Well, blame it on tendon swelling, foot pronation (when your foot rolls too far inward), and even arthritis. These troublemakers team up to create the perfect storm for Tarsal Tunnel Syndrome.

Additional Resource – Your guide to runners itch

Treatment of Tarsal Tunnel Syndrome

Alright, folks, we’ve covered what Tarsal Tunnel Syndrome is and why it’s a real party pooper for your ankles. Now, let’s talk about how to kick it to the curb and get back on your feet—literally!

First things first, the severity of Tarsal Tunnel Syndrome plays a starring role in determining your treatment.

Non-Surgical Arsenal: Rest, Ice, & NSAIDs

If you catch Tarsal Tunnel Syndrome early or it’s not too intense, you’re in luck. Non-surgical options can do the trick. Think of these as your trusty sidekicks:

  • Rest: Give those ankles a break. Let them chill.
  • Ice Therapy: The cool kid on the block. Apply ice to reduce inflammation.
  • NSAIDs: Nonsteroidal anti-inflammatory drugs, like ibuprofen, can be your allies. They help with pain and swelling.

When Pain Persists: Seek Help

If your ankle is still staging a revolt despite your best efforts, it’s time to call in the pros. Seeking medical assistance is a smart move. They’ve got more tricks up their sleeves.

The Surgical Saga: The Last Resort

In some cases, when Tarsal Tunnel Syndrome just won’t take the hint, surgery might be on the table. It’s the last resort, like calling in the superheroes when all else fails.

Conclusion

The best way to treat ankle pain—or any other sort of pain for that matter—is to avoid it in the first place.

Though it often comes with the territory in a high-impact sport like running, there’s a lot you can do in the way of prevention.

The above ankle pain guidelines should get you started on the right foot—no pun intended.

But if you want more advice and guidelines, check some of my following posts :

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post

Keep running strong

David D.

Underpronation Meaning – What is Under Pronation While Running?

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picture of underpronation

As a runner, you may have heard the word before—but what does underpronation (supination) mean and why is it (allegedly) a bad thing?

That’s what we are going to tackle in today’s as I’ll be giving you the full low-down on what under pronation is all about.

Hopefully, by the end of this post, you’ll be better placed to assess whether you suffer from supination and to know how to deal with it.

But first things first, let’s explain what under pronation actually entails.

Underpronation Meaning

Pronation refers to the normal rolling-in motion of the ankles and flattening of the arches that happen during the walking and running gait.

Some pronation is a must—ideally, 15% roll-in collapse at the ankle—as it helps distribute the shock of impact while walking or running.

Virtually everyone pronates, but to different degrees.

Some may pronate much more or much less than others. Too much pronation during the running cycle—what’s known as overpronation—can result in collapsed arches, or flat feet, and lead to trouble in the hips, knees, and, of course, the ankles.

Underpronation, also known as supination,  is the exact opposite of overpronation. It also comes with its own set of problems—some of them which we’ll discuss in today’s post.

In today’s article, I’ll solely focus on underpronation as I have already written an in-depth post on overpronation is a previous article that you can find here.

Under Pronation Defined

Also known as underpronation, supination is a foot positioning issue usually stemming from having high arches. Technically, it refers to the insufficient inward rolling of the foot after landing on the ground during the walking and running gait.

In a normal stride, the feet slightly roll inward and sit evenly on the heel so that the body weight is on the ball of the foot, then push off the big toe.

However, runners who supinate tend to rest the bulk of their body weight on the outer edge of the foot, then push off from toes instead.

This excessive stress placed on the outer edge of the foot, mainly on the pinky side, can cause problems for runners or any athlete performing high-impact sports.

Supination might be caused by having naturally high-arching feet. Certain muscle imbalances in the lower leg, improper footwear as well as a history of chronic injury, may also turn you into an under pronator.

The Issues of A Supinator Runner

If you tend to under pronate, chances are you may develop several conditions, some of which include

  • Knee pain
  • Ankle Sprains
  • Swelling of ankle or foot
  • Lower back pain
  • Plantar fasciitis, which inflammation of the sole
  • Calluses
  • Hammertoes or clawed toes
  • Running bunions
  • Bunions on the outer edge of the foot
  • Shin splints
picture of underpronation

The Main Signs Of a Supinator Runner

What follows are some of the most common signs that you may be an excessive supinator.

Assess Your Running Shoes for Supination

The simplest way to tell if you supinate or not is to check the wear pattern on the rubber on a used pair of shoes.

Start by placing your used running shoes on a table in front of you, then assess the back of the heels. If you notice drastic wear and tear on the outside, or lateral, portion of your shoes, then you most likely under ponate.

As a supinator, the outside of the heel of your foot strikes the ground first. Since the foot does not adequately roll inward after hitting the ground, the force of impact stays concentrated on that particular region of the foot.

That’s why you’ll notice much more wear on the outside heel as well as in the forefoot area—just behind the toes.

Check Your Foot Print

The second thing you can do is to examine your foot type. The wet test a good objective assessment that determines whether or not you underpronate.

To perform it, wet the bottoms of your feet with water, then step onto a flat surface, preferably walking across some cardboard, thick paper or any surface that clearly reveals a footprint. Remember to get print of both your feet to assess them closely.

Feet with a normal amount of pronation and healthy arches will leave a visible arch connected to the forefoot by a strip roughly 1-2 the width of the foot on the outside of the sole.

Yet, if only a fraction of your arch is visible (as shown in the image)—or none at all—then you probably have high arches, therefore,  might be a supinator.

Note: The footprint you leave behind—mainly the way in which your arch appears—is a clear sign of how your foot pronates, but it’s not the ultimate sign of underpronation. Make sure to follow your foot type test with a visit to a certified professional (i.e., podiatrist, physical therapist, or running coach) who can provide a proper gait analysis.

Additional Resource – Overpronation vs Underpronation

Tight Achilles and Calves

Tightness of the calf muscles tends to reinforce the movement pattern caused by under pronation, which, in turn, magnifies the effect of supination.

This usually results in plantar fasciitis, which is a common overuse injury that manifests as sharp pain or aches along the arch of the foot or in the middle of the heel.

How to Deal With Under pronation While Running

Supinators out there, there’s still hope for you. Here are some things you can do and measures you can take right now to soothe what ails you.

Strength Train

The most recommended measure for alleviating the negative effects of underponation is strength training.

Strength training is key for injury prevention, as I hate stated in some previous posts. That’s why you should increase strength all the way through your kinetic chain

Focus on, ankle, feet, and hip strengthening exercises. These will provide much more stability to your lower leg.

Also, strengthening the inner calf muscle—mainly the gastrocnemius—can help reassert muscular imbalance and provide more stability throughout your gait.

Here are some of the best exercises :

Lunges

 

Calf Raises

Crab Crawls

Squats

Underpronation Running Shoes

Good footwear is key in addressing supination.

Most experts recommend going for flexible and lightweight running shoes for runners who supinate. This means shoes with additional flexibility and cushion.

As a side note, make sure to visit a podiatrist first who may recommend the most appropriate type of shoe for supination.

What’s more?

Remember to replace your used up running shoes before they’re drastically worn on the outer side. Here’s the full guide you need.

You should also consider getting your shoes from a specialty running store to get some additional advice before you make any purchase.

Additional resource – Calf pulls from running

Try Orthotics

Experts also recommend using under pronation friendly orthotics. The right orthotics should focus on offering cushioning and a comfy surface area for your foot. These can support the arch and heel to control the motion of the foot.

Inserts for underpronation can be found in stores and one. But, to err on the side of caution, consider getting a custom-made by a podiatrist. This is especially the case if you log in serious mileage and/or have a history of under pronation issues.

Additional guide – Running with bunions guide

Stretch Regularly

Although the science on the effectiveness of stretching is still inconclusive, I strongly believe in its importance in injury prevention—especially for underpronators.

Having a full range of motion is extremely important in injury prevention. When your muscles are flexible, they’ll be able to move more efficiently and perform without being overstretched.

Regularly stretch your shins, calves, ankles, and Achilles to help reduce the tension that might be contributing to your supination.

Here are some of the stretches you should be doing on a daily basis.

Toe Touch

Quadricep Stretch

Leg Raises

Lifted Toe Step

https://www.youtube.com/watch?v=fL5feWVqqPY

Proper Running Form

Last but not least, take a look at your running technique.

It’s vital to opt for proper running technique to address excessive under pronation.

Here are the main proper technique guidelines you need :

Land as lightly and softly on the feet, hitting the ground as close to the midfoot as possible instead of the heel.

Stay light on your feet rather than pounding your feet too hard on the ground.

Aim for a soft landing. Imagine running on eggshells of trying to run on water.

Shorten your stride and improve your running cadence.

Land closer to your midfoot, rather than at the back of the heel.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it. If you tend to under pronate during the running gait, then the above guidelines are exactly what you need to help you soothe—and prevent—any potential pain or issues.

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

In the meantime thank you for reading my post.

Keep running strong

David D.

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The 6 Amazing Effects Running Has On Your Brain

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Running has plenty to offer: it boosts your metabolism, sheds mad calories, builds stamina, and helps you live a healthier and longer life.

But that’s not the whole story.

Plenty of recent research also suggests that improving your brain health and increasing your mental power are yet more reasons to lace up your shoes and grind out some serious miles.

Exercise, especially running, has been found to alter the structure and function of the brain, resulting in long-term increases in both cerebral power and longevity.

I’d go as far as to claim that running—and exercise in general—is the most scientifically proven cognitive enhancer.

In today’s post, I’ll take a look at some of the research conducted on the subject.

Are you excited?

Here we go…

1. Better Memory Function

For starters, running may help guard you against Alzheimer and other brain-related troubles, according to a study published in Psychonomic Bulletin & Review.

Research that looked at roughly 153,000 runners and walkers for over a decade  concluded that runners who logged in more than 15 miles each week were 40 percent less likely to die from Alzheimer’s.

In another study reported in Perceptual and Motor Skills, subjects improved their performance on standard memory tests by up to 20 percent following a short treadmill session, compared to pre-training tests. The subjects’ ability to solve complex problems also increased by 20 percent.

2. Stress Reduction

Stress has severe adverse effects on your emotional state, behavior, and body. Negative consequences include intense headaches, chest pain, muscle tension, anger issues, weight gain, sleep problems, etc.

Here’s the good news. Thanks to the endorphins release, running is a popular stress buster, and one of the reasons so many people hit the pavement. And it’s not just anecdotes. Research conducted at the Technische Universität München (TUM), and published in the Journal of Neuroscience has put the endorphin theory to closer scrutiny.

In the research, ten subjects’ brains were scanned both before and after a two-hour long distance run using a Positron Emission Tomography (PET)—and it was revealed that their prefrontal and limbic regions secreted high amounts of endorphins.

Why this matters, you might be wondering?

Endorphins, in case you never heard about them, are one of the so-called happiness hormones that are secreted by the brain’s hypothalamus and pituitary gland.

These are linked to elevated moods, and better alertness and cognitive functioning. The more endorphins released by the brain, the more significant the effect.

And apparently, running stimulates the release of these neurochemicals into the brain. A good thing if you ask me.

3. Mood Elevation

Research reported in Medicine & Science in Sport & Exercise revealed that runners have high levels of tryptophan, a brain biochemical that helps move messages throughout the nervous system and is in charge of many functions, including the production of mood-elevating neurotransmitters known as serotonin.

People with low serotonin levels typically suffer from insomnia, anxiety, depression, and overheating issues. Classic antidepressant medication work by keeping the levels of these neurotransmitters higher and longer in the system.

Wanna know the best part? Unlike other chemical shortcuts to happiness—medication, running does not come with a comedown.

4. Smarter Connections

Research has  revealed that exercise enhances your executive functions—or your higher level thinks skills. These include (but not limited to) mental focus, task switching, inhibitory control, etc.

As you can already tell, these skills are of the utmost importance of leading a successful life. They’re key to problem-solving, organizing, planning, and regulating behavior.

What’s more?

Running also makes you smarter as it triggers the growth of new nerve cells, neurogenesis—and blood vessels, angiogenesis. Put together, these help increase brain tissue volume, according to research conducted at the University of Maryland.

In the study, the researchers found an increase in the volume of the hippocampus—the brain region associated with learning and memory—in those who exercised regularly when compared to sedentary peers.

This may not seem as much until you realize, once again, that brain size isn’t known for increasing at any point in adulthood. We start to lose brain tissue as early as our late 20’s.

5. Faster Thinking

Do you want to be faster at solving problems and remembering things? Exercise might be what you need.

According to research published in the journal Neurobiology of Learning and Memory, both low-intensity aerobic running, and high-intensity sprinting can enhance your capacity to learn and recall new information and vocabulary.

This is possible thanks to the increased levels of the protein BDNF (brain-derived neurotrophic factor), and the neurotransmitter catecholamine, both heavily involved in learning and brain cognitive functions, research shows.

What’s more?

Research has also revealed that older adults with plenty of aerobic exercise experience have better white matter integrity than their non-active peers.

6. Improved Sleep

Sleep issues affect millions of adults.  Surveys reveal that roughly 50 percent of people aged 50 and older suffer from symptoms of sleep deprivation and other serious sleep disorders.

And yes, you guessed that right. Running can also help improve your sleep quality. It might even help you overcome common sleep problems.

Research backs these claims up. A study out of the Journal of Adolescent Health revealed that those who followed a regular morning running routine showed improvement in objective sleep.

A further study reported in the journal Mental Health and Physical Activity revealed that subjects reported sleeping better and felt more energized during the day when getting at least 160 minutes of moderate to vigorous exercise during the week.

Research has also found that regular exercise, not just running, help improve daytime alertness, regulate circadian rhythms, and faster onset of deeper sleep.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Conclusion

There you have it. The above covers some of the most well-known and well-documented effects that running has on your brain. See, hitting the pavement can really turn you into a more productive and smarter person. And that’s a good thing if you ask me.

The rest is really up to you.

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

Thank you for dropping by.

David D.

Run Your Way to Health: How Regular Jogging Combats Disease and Enhances Longevity

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picture of Diseases

You already know that running is important; otherwise, you’d have spent your money on chocolate bars and pretzels instead of your running shoes.

Why is running so worthwhile?

The reasons run the gamut: to lose weight, relieve stress, eat more without gaining weight, challenge oneself, stay young, get into better shape, etc.

And that’s not the whole story, as we’re going to see in today’s post.

Exercise, in general, prevents a host of health issues that can cause severe or chronic illness, disability, and even early death, including cardiovascular disease, high blood pressure, stroke, cancer, diabetes, osteoporosis, etc.

In today’s post, I’ll look into some of the ways running and exercise help protect against common diseases and illnesses.

Are you excited?

Here we go.

1. Run away from Cancer

Cancer, a formidable adversary in the modern era, has claimed the lives of millions across the globe. It haunts us in various forms, with colon, breast, lung, and rectal cancers among the most prevalent and devastating. The mere diagnosis of one of these malignancies often feels like a grim sentence.

But here’s the ray of hope: regular exercise emerges as a powerful shield against many types of cancer, including those notorious ones. A comprehensive review of 170 epidemiological studies featured in the Journal of Nutrition offers this beacon of optimism.

Still skeptical? Let’s delve into some more compelling research. A study conducted by the Public Health Sciences Division examined subjects engaged in over an hour of daily cardio exercise six days a week. The remarkable outcome was a substantial reduction in cellular propagation patterns associated with colon polyps—a precursor to cancer.

In another study, a meticulous meta-analysis of 67 articles published in the Canadian Medical Association Journal scrutinized lifestyle factors affecting breast cancer recurrence rates. It considered weight management, exercise, dietary choices, smoking, and more. The conclusion is? Exercise and weight management take center stage in reducing cancer recurrence rates.

But the benefits of regular exercise extend even further. It can alleviate some of the harsh side effects of cancer treatment, such as fatigue and nausea, providing relief for countless cancer patients.

Here’s a staggering statistic: approximately a third of all cancers can be prevented by embracing an active lifestyle, adopting healthy eating habits, and maintaining a proper weight, as per the Canadian Cancer Society. Moreover, research demonstrates that for individuals with colorectal cancer, regular exercise can slash the risks of cancer recurrence or death by up to 50 percent.

Curious about the mechanism behind some of the these benefits? Let’s dive a little deeper

On a cellular scale, exercise, including running, increases the production of antioxidants in the body. These antioxidants combat free radicals, which are unstable molecules that can damage cellular structures.

The accumulation of such damage over time can lead to mutations, potentially causing cancer. Furthermore, running helps maintain a balance in hormone levels, especially insulin. High insulin levels can promote the growth of cancer cells. By regularizing these levels, running indirectly reduces the risk of certain cancers.

2. Dodge Heart Disease

When it comes to safeguarding your heart’s health, cardiovascular exercise, especially running, emerges as a formidable ally. It does wonders for your heart muscles and has a positive impact on your blood pressure, as attested by the American Heart Association (AHA).

According to the AHA, a mere 150 minutes of brisk physical exercise per week is sufficient to maintain a healthy blood pressure. This guideline, found on their website, underscores the significant benefits of regular exercise.

But it’s not just the AHA that champions this cause. A plethora of research studies have arrived at similar conclusions. Regular exercise not only lowers blood pressure but also boosts good cholesterol (HDL), reduces bad cholesterol (LDL), enhances the working capacity of your heart and lungs, and improves blood flow—critical factors in preventing heart disease.

One noteworthy study published in Circulation delves into the realm of aerobic exercises like running, swimming, and cycling. It found that these activities have a positive impact on blood pressure and are beneficial for individuals dealing with hypertension.

Further reinforcing this evidence is research conducted at The Lawrence Berkeley National Laboratory, Life Science Division. Their findings highlight how running can lower the risks of high blood pressure, diabetes, and high cholesterol—key risk factors associated with cardiovascular problems.

So how come running can have such a positive impact on your heart?

Let me explain. Running’s influence on heart health isn’t just about calorie burn. It induces endothelial cells lining the arteries to produce nitric oxide, a molecule that relaxes blood vessels, increases blood flow, and decreases plaque growth and blood clotting.

Additionally, running helps in the production of more high-density lipoprotein (HDL, or “good cholesterol”) and reduces low-density lipoprotein (LDL, or “bad cholesterol”). This lipid adjustment minimizes the risk of fatty deposits in the arteries, which can lead to heart diseases.

3. Runners Suffer From Fewer Disabilities And Live Longer

Here’s an eye-opener: Running can slow down the aging process, according to research conducted at the Stanford University School of Medicine.

In this groundbreaking study, 538 runners and 423 healthy non-runners, all aged 50 and over, were tracked for a remarkable 21-year period. Each year, they underwent a thorough health and disability assessment, which gauged their ability to perform everyday tasks such as walking, opening a milk carton, getting out of a chair, and cutting meat, among others.

The results were nothing short of astonishing. Older runners reported experiencing fewer disabilities and were an astounding 50 percent less likely to pass away prematurely compared to their non-running counterparts. By the end of the 21-year study, a staggering 85 percent of the runners were still thriving, while the non-running group saw their numbers dwindle to just 66 percent.

Further substantiating these findings is another long-term prospective study. This one examined over 370 members of a running club, all aged 50 or older, alongside 249 control subjects. Once again, the results reinforced the idea that running can be a key factor in preventing disability and early mortality among the elderly.

4. Outdo Obesity

Is obesity a disease? Well, I’d argue that it is.

Now, here’s the kicker: One of the most effective ways to combat obesity and get into better shape is none other than running. That’s right, hitting the pavement can be your ticket to preventing excess weight gain and shedding those stubborn pounds for good.

I mean, think about it. When I ask my friends or readers why they run, a whopping 8 out of 10 tell me it’s all about achieving or maintaining a healthy weight.

The calorie-burning power of running is where the magic happens. Clocking in at around 100 calories burned per mile, running is a top-tier calorie torcher. Just picture this: A 200-pound person can incinerate over 900 calories in just one hour.

And there’s solid science to back it up. A study published in Medicine & Science in Sports & Exercise analyzed data from over 100,000 runners and found that those who logged 30 or more miles per week gained significantly fewer pounds than those who ran less than ten miles.

Obesity, as you may already know, is a major contributor to type II diabetes. According to research, shedding about 5 to 7 percent of your body weight can slash the risk of developing this condition by a whopping 58 percent. That’s a game-changing statistic.

What’s more, this same research discovered that consistent exercise dramatically improves insulin sensitivity and glucose metabolism. Translation? Your body’s cells can more effectively transport glucose into your liver, muscles, and fat tissue.

But here’s the catch: Weight loss is a numbers game. You’ll only shed pounds if you burn more calories than you consume. Pair your running regimen with a healthy and sensible diet to create the calorie deficit necessary for weight loss. Otherwise, reaching your ideal body weight might remain just out of reach.

That’s not the whole story.

Running elevates the metabolic rate, not just during the activity but also in the hours following the exercise, a phenomenon known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). This heightened metabolic rate helps in efficient calorie utilization. Moreover, running increases insulin sensitivity, ensuring glucose is taken up by muscles more effectively for energy, reducing the risk of type II diabetes.

5. Fortify Your Bones

Now, let’s talk about something crucial: fortifying your bones. Osteoporosis is a significant public health concern, impacting a staggering 200 million people worldwide, with around 40 million of them residing in the United States, according to the National Institute of Health.

This condition leads to weakened, brittle bones, especially in areas like the hips, spine, wrists, and shoulders. Osteoporosis occurs when the body either loses too much bone density, produces too little of it, or sometimes both.

But here’s where running comes to the rescue once again. In a study published in the European Journal of Applied Physiology, researchers examined the bone density of 122 marathon runners, 81 half-marathon runners, and 10K race athletes. They put their bones to the test using ultrasonography assessments of the right and left calcaneus and compared the results to those of 75 sedentary individuals.

The findings were pretty clear: The runners boasted significantly healthier bone density compared to the sedentary group. But it doesn’t stop there. The scans also revealed that half-marathon and marathon runners had even better bone density than their shorter-distance counterparts.

And if that’s not enough evidence for you, research out of the University of Missouri showed that running might be even more effective at building strong bones than traditional resistance training.

So what’s the link between running and stronger bones?

Let’s delve a little deeper. When we run, the repeated weight-bearing action stresses the bones, which respond by stimulating bone-forming cells called osteoblasts. This process of bone remodeling helps increase bone density.

What’s more?

Running triggers the release of growth factors and promotes the absorption of essential minerals like calcium and phosphorus, which are crucial for bone health. This dynamic process ensures bones become stronger and less susceptible to conditions like osteoporosis.

How Running Prevent Chronic Diseases – The Conclusion

There you have it.

The above are some of the common diseases you can prevent with regular exercise.

Don’t get me wrong.

It’s not the full list by any means, nor does it mean that exercise can turn you into a disease-free immortal human.

But it’s still one of the best things you can do to keep living a healthier and more productive life.

The rest is just detail

Please feel free to leave your comments and questions below.

Thank you for dropping by.

Keep Running Strong

The 9 Golden Running Rules You Shouldn’t Break

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Running is one of the most convenient sports out there.

All you need is a pair of trainers, and off you go.

But to reach your full running potential, there are a few training rules you need to abide by.

That’s where today’s post comes in handy.

The 9 Golden Running Rules You Shouldn’t Break

Whether you’ve started running last week or been doing it for years, here are the golden rules of running.

If you understand and apply the following seven rules, you’ll attain the running gains you seek.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Rule. 1 – The 10 Percent Rule

This is one of the most important and time-tested running rules.

In fact, ask any running expert about training principles, and the 10 percent rule will come up in the conversation.

It’s also quite simple.

The 10 percent rule states that you should never increase your weekly mileage by more than 10 percent from one week to the next.

This works very well because it helps you avoid doing too much too soon.

Why is that important?

Most running injuries are overuse injuries—they happen when you run too much or increase your weekly volume too drastically.

In short, this simple principle helps you avoid that pitfall.

The Exception

If you’re a complete beginner, toss the 10 percent rule aside.

Focus instead on running regularly to get your body used to the high impact nature of the sport.

I’d recommend that you aim for two to three 3-mile workouts a week, depending on your fitness level and personal preference.

Over the coming weeks, keep your training consistent and do no increase your mileage—even if you feel like you can do more.

Once you can run for 30 minutes without much huffing and puffing, then try to log in more miles.

Rule.2 – The Warm-up and Warm-Down Rule

Warming up and cooling down are the cornerstones of effective and comfortable training.

A proper warm-up dilates the blood vessels, raise body temperature and heart rate, which prepares your body for the work ahead.

This, in turn, helps prevent premature fatigue, injury, and burnout as well as improve performance.

Here’s my favorite routine.

Once you’re done running, it’s also imperative to let your bodily systems return to their norm.

That’s where a cooldown comes in handy.

A proper cool down is just as crucial to your performance as the warm-up.

This transitional phase helps bring down your heart and respiration rates down to normal, easing your body back into reality.

What’s more?

Low-intensity jogging or walking post workout helps prevent blood from pooling in your extremities as well as get rid of lactic buildup and other waste products from your muscles.

Static stretching—holding a stretch for a relatively long time—improves flexibility and mobility when performed while the muscles are warm and elastic after training.

Moreover, the post-run period is a fantastic time to do some stretching since your muscles are warmed up.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

The Exception

I can’t conceive of any running scenario in which you can nonchalantly skip the warm-up and the cool-down—even when doing an easy run.

That said, the length (and intensity) of both the warm-up and cool-down depends, mainly, on your fitness level and training goals.

As a guideline, the more intense the session, the longer you spend on warming it up for it and cooling down afterward.

Also, it takes less than 10 minutes to warm up on hot summer days.

Rule. 3 – The Conversational Rule

If you’re looking to keep an ideal pace while running as a beginner, then the conversational rule, aka the talk test, is the way to go.

The Talk Test is pretty simple.

If you can speak in complete sentences without panting for air, then you’re cruising at the right speed.

At the early stages of your training, most of your runs should be at comfortable or “conversational” pace.

Sticking with this pace sill helps you prevent running burnouts and overuse injuries.

If you’re running out of breath on every step, you’re pushing your body too much.

If you can no longer carry on a conversation, don’t hesitate to alternate running and walking, gradually increasing your run time while taking less and less for recovery.

The Exception

When doing any hard and intense training, forget about the conversational rule.

The fact is, if you can talk with ease while doing speedwork, you’re not pushing it hard enough.

Rule. 4 – The Three Hour Eating Rule

Before a run, eat something that will provide you with energy without causing any stomach issues on the road.

How long should you wait before you run after a meal is a matter of individual preference, just like most aspects of training.

As a general rule, wait for at least three hours before running following a large meal.

The bigger the meal, the more time you should wait.

For most people, two to three hours is ample time for food to move through the digestive system, especially if it’s high in easily digestible carbohydrates.

To avoid stomach issues while running, focus on digestible carbs and foods that are low in fat and fiber.

You can find lots of my favorite pre-run meals and snack ideas here.

The Exception

If you just had a light snack, like a banana or a smoothie, you should be okay to run for about 30 to 45 minutes after you eat.

But, it again depends on the size and type of the meal.

Also, keep in mind that everyone is different and responds differently to different foods.

So, what might work for someone else may not necessarily be the best thing for you.

Pre-run eating is quite tricky, and it will require you a bit of trial and effort to find out what exactly works the best for you.

Don’t hesitate to experiment.

Rule. 5 – The 400 to 500 Miles Rule

Shoes are made up of materials that don’t last forever.

Run in them too many miles and the fabrics and ingredients get compressed and deteriorate.

According to conventional wisdom, most running shoes lose their support and cushioning properties after reaching the 400 to 500 miles mark.

That’s why you need to replace your training once they reach that range.

Why should you care?

Once your shoes deteriorate, your risks of injury shoot up.

Don’t chance it.

To efficiently apply this rule, keep tabs on the number of miles you have run in each pair.

This is important because it helps you gauge and measure when you need to get a new pair.

Most apps allow you to “tag” a specific pair of shoes and keep track of the miles logged for you.

Here’s the full guide to running shoe replacement.

The Exception

The 400 to the 500-mile rule is not written in stone.

It varies depending on many factors, including your weight, training surfaces, foot strike patterns, and the type of the shoe.

I’ve written a full post on the subject.

You can find it here.

Rule. 6 – The Strength Training Rule

I see many runners avoid the weight room because they don’t want to bulk up.

That’s wrong.

So wrong.

Consistent resistance training helps build power in your running muscles, correct muscle imbalances, and deficiencies as well as get you into the best shape of your life.

This is particularly beneficial for beginners who took up running as adults and whose non-training hours involve a lot of sitting.

Here’s the full guide to strength training for runners.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

The Exception

The only hang-up I have about strength training as a runner is choosing the right time to do it.

If your body is already exhausted from running, chances are you’re not going to perform your best in the weight room.

You might be chancing lousy form, and you don’t want that.

That’s why I think you should experiment with training schedules that to figure out what works the best for you.

For instance, you could do an interval run workout in the morning, followed by 20 to 30 minutes of strength workout in the evening.

I usually tend to run and lift the weight on separate days.

That way I make sure that I’m giving it my best every time I work out—but that’s only possible because I work out six times per week.

What’s more?

You don’t need to hit the weight room several times a week to see gains.

A minimal time investment on your part might be all you need to stimulate tremendous strength gains.

To get the maximum from strength training, you only need a couple of sessions per week, committing to anywhere between 60 to 90 minutes of strength training per week .

Rule. 7 – The One Hour Post-Run Eating Rule

Proper post-run fueling helps you replenish exhausted glycogen stores, giving you energy, assisting in your body’s recovery.

Skipping post-workout nutrition could lead to hunger pangs or lethargy later in the day—or even injury or sickness down the road.

Don’t get me wrong.

You don’t need to take in calories immediately following a run, but try to have a healthy and well-balanced meal (or snack) within 60 minutes.

The rule is also pretty straightforward.

Eat something consisting of both carbohydrate and protein within 30 minutes of finishing your run. Remember to hydrate, too.

Some of my favorite options include yogurt topped with fruit, a glass of milk and a banana, a protein shake with mixed fruit, and an apple with a tablespoon of peanut butter.

The Exception

I hate to sound like a broken record, but it’s vital to realize that these are general guidelines.

They don’t work for everyone and are not universal rules by any means.

Post-training fueling needs vary depending on the length of your workout, your training intensity, and your fitness and training goals.

No suit fits all.

For instance, a marathon runner may need a sizeable post-run meal to replenish glycogen stores, where a beginner who only runs a few miles will require drastically less food.

This is why it’s critical, again, to experiment with different foods and diets to assess what works the best for you—and might be a reason you may want to consult a certified nutritionist for more advice and guidelines.

Rule. 8 – The Recovery Rule

Lots of beginners go hard every day trying to reach their goals as soon as possible.

In the meantime, they’re also ignoring their body’s feedback.

That’s a big mistake.

When training, it’s key not to overdo it.

Diving into the deep with inadequate recovery isn’t good for anyone.

Doing so can seriously boost your injury risks and potentially dire long-term consequences.

In fact, if you push yourself every day, you’ll be merely running your body into the ground, and improvement will be slow and problematic—which in turn can result in injury and burnout.

That’s where proper recovery comes into the picture.

It’s during the recovery days that your body adapts to the training you have been doing.

This in turn helps you become fitter and able to handle a more challenging pace and training workouts.

To make the most of this, take at least two days off from running each week.

Also, plan your workouts the right way.

Aim to complete two to three non-consecutive intense or long run session per week.

Include at least one easy run, cross training, or complete rest following a quality workout—think hard intervals and long runs.

The Exception

Sorry, there are no exceptions to this rule.

Rule. 9 – The Body Feedback Rule

As far as I can tell, this is the most important rule of them all.

If you experience sharp pain during a run, slow down your pace, or stop training altogether.

Do not ignore small nuisances—that’s how most serious running injuries start out.

If you do so 80 percent of the time, you’ll develop a more serious injury—and you don’t want that.

In general, take a couple of days off whenever something hurts for two straight days while running.

Usually, most cases of tightness, soreness, and stiffness typically subside following an easy warm-up.

However, severe pain that persists both during and after a run could indicate the onset of an injury—and that you need to do something about it.

Take as many rest days as possible while following the RICE method.

Once your symptoms subside, go back to your regular training program and listen to your body both during the warm-up and throughout the workout.

Stop training if you have any re-occurring symptoms.

I hate to sound like a broken record, but every runner is different and unique, and the training strategies that works for one runner may not be the best thing for you.

That’s why the best way to know if you’re on the right path and not doing too much for you is to listen to your body.

The Exception?

This rule, again, has no exception.

So be warry….extremely warry.

Bonus Tip: How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

Click HERE to get started with The Runners Blueprint System today!

Conclusion

There you have it.

The above 9 running training principles are some of the most important rules you need to apply in your training if you’re serious about making it as a runner.

The rest is just detail.

I’d love to hear from you in the comments section.

In the meantime thank you for reading my post.

Keep Running Strong

David D.

Runners Nipples Guide – Stop Your Nipples From Bleeding While Running

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Picture of joggers nipples

Looking for the perfect guide to runners nipples? Then you’ve come to the right place.

I remember the first time I got joggers nipples while running.

It was a few years ago.

After getting home from a long run on a hot day, I walked into the living room, only to find my sister looking at me with horror.

I looked down and gasped upon seeing that my tee shirt was soaked in blood.

It was only after I’d taken off my shirt that I realized that both my nipples were gushing blood.

I was completely freaked out, and worried that something was wrong with me.

Fast forward a few Google searches I learned that it was nothing to worry about and that avoiding the bloody condition is not rocket science.

Once I applied some preventive measures, bloody nipples became a thing of the past.

rIf you’re looking for practical ways to prevent bloody nipples from running, this post is perfect for you.

Why do Nipples Bleed When Running

Known as a fissure of the nipple, or runners nipples,  joggers nipples is a pretty common occurrence among male runners.

When you’re running, your body’s blood flow increases and blood comes closer to the surface of your skin.

When this happens, most people’s nipples begin to harden.

Once your nipples get hard, continuous rubbing against the fabric of your shirt creates more friction than your skin is used to.

Combine the direct effects of rubbing against clothing with the salt from sweat, and bloody nipples can happen.

They start as a stinging or burning sensation as the skin gets rubbed raw, and this can lead to bleeding if allowed to continue.

After a while, you’ll experience a nasty cutting sensation with every stride you take.

Jogger’s nipple is more common in extremely hot or wet and cold weather and primarily affects male runners.

Female runners tend not to have the issue as long as their sports bra provides adequate support.

Here are more resources to deepen your understanding of joggers nipples;

How To Stop Your Nipples From Bleeding While Running

Thankfully, dear (mostly male) readers, preventing nipple bleeding while running is easy.

Seriously, it’s super simple.

Here’s how to start your chafed nipples while running.

Runners Nipples Fix – 1.   Lubricants

If you want to prevent chafing disasters—not just joggers nipples, but all over —start lubing.

This is what helped me the most with nipple chafing during a run.

How lubrication works is no mystery.

Lube serves as a protective barrier between the nipple and the shirt, reducing undue friction.

It also softens the nipples and keeps them from drying, which in turn lowers the risk of irritation.

As a rule, generously apply a lubricant like Body Glide or petroleum jelly to the nipple area before heading out for a run.

Make sure to apply it to all the areas prone to chafing, including your underarms and thighs.

Make sure you apply it liberally, especially if you’re going to be running for a while.

In some cases, especially during long runs, you may want to carry a small packet of it with you in case the constant running and sweating wear away the lubricant you’ve already applied.

Additional resource – Here’s how to stop chafing while running

Runners Nipples Fix – 2. Get the Right T-Shirt

Quite often, preventing joggers nipples is a simple matter of opting for the right clothing.

Here’s what I mean.

If your running T-shirt is either made of or has cotton in it, you’re asking for chafed nipples.

Cotton is your nipples’ worst nightmare.

Instead of wearing a cotton shirt or bra, go for synthetic materials such as Coolmax, Dri-Fit, or polypropylene, especially for the layer that will be closest to your skin.

These fabrics will help wick moisture away from your skin, keeping you dry and limiting friction.

Clothing made from technical fabric also dries faster than cotton, which is key because wet skin can make chafing worse.

If it’s appropriate and possible, you can also consider running shirtless — this should put an end to your upper body chafing issues.

For female runners, a properly-fitting bra that limits breast movement helps prevent jogger’s nipple, according to my research and the testimony of some of my female friends.

Additional Resource – Your Guide To Runners Nipples

Runners Nipples Fix – 3. Use a Product

Some of my running friends use a product like NipGuards to protect their nipples.

I’ve never used them.

All I know is that they work and can cost about $10 for ten sets, and that can get expensive.

NipGuard, as the name implies, is a popular product designed to protect the nipples from the chafing caused by rubbing against upper body clothing.

That, in theory, should prevent the condition.

According to the product’s official website, NipGuards are exceptionally sticky.

They adhere directly to the nipple and stay on, even during long training runs.

If you can’t afford NipGuards, simply cover your nipples with Band-Aids or tape.

I’ve done this many times, and it works just fine.

Keep in mind that these may not stick well if you’re sweating profusely, so you may have to experiment with a few options before you find what works best for you.

joggers nipples

How To Treat Joggers Nipples

Treatment of runners nipples depends on the severity of your injury, but here’s what should generally be done.

  • Rinse the chafed nipples with lukewarm water and dry them thoroughly. I’d recommend doing this in the shower so you don’t have to apply pressure with a washcloth, or something else that may exacerbate your pain. You can also try cleaning the wound with hydrogen peroxide.
  • To avoid further irritation, apply A&D ointment or Neosporin. Cover your nipple with sterile gauze, then use athletic tape to attach it to your chest. This can help prevent infection while your nipples heal.
  • Err on the side of caution and take a couple of days off from running to give your nipples time to heal and recover.
  • If your runners nipples persist and your nipples are still swollen, crusted, or bleeding, seek medical help.

If the area is infected, you might need a prescription-strength antibiotic ointment.

An underlying condition can also be the source of your trouble.

These include eczema, psoriasis, impetigo, fungal infection, or allergic reaction.

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Runners Nipples  -The Conclusion

Although joggers nipples is pretty common among runners of all fitness abilities, there’s no need to let the condition get in the way of your running routine.

The preventive measures shared here, along with a bit of forethought, can help you keep running strong without having to deal with runners nipples.

Keep in mind that you may need to test out a few approaches or mix them before you find what works best for you.

After all, no suit fits all.

In the meantime, thank you for dropping by.

Feel free to leave your comments or question in the section below.