Runners know very well that running in the gym is much more pleasant: no stabbing in the side, no drying out of the throat, no panting – you run at your pleasure at least 5 km, at least 10. But as soon as you go outside, the happy and easy miles you’ve run a thousand times suddenly become torture. Today, in this article, the paper writer will examine why this happens and determine which workout helps you burn more calories.

There is little difference if you compare running in the gym and running on the street: both are cardio workouts, and the muscles involved are the same. And if it is a track at the stadium with a unique surface, the surface is almost no different. But a more detailed comparison shows that there is a difference. And a significant one!

The weather conditions

Treadmill

It’s almost always the same “weather conditions” in the halls. Sometimes it can be a little cooler or hotter, but this is all corrected by adjusting the air conditioner settings. And if you have breathing problems: a deviated septum, frequent maxillary sinusitis, or frequent bronchitis, a treadmill can be your salvation because breathing while running indoors is much easier. You’re unlikely to catch bronchitis in temperatures of +23 without a headwind and with the right clothing choices.

If you want to simulate wind resistance, increase the angle of the treadmill by 1 degree.

Street

Outdoors has everything: sun, wind, humidity, and different temperatures. Physical sensations are a separate topic because in the gym, with constant temperature and humidity, you are unlikely to get runny eyes, dry up your nasopharynx, or have water running out of your nose. All of this is a hindrance and makes running outdoors more challenging regarding feeling and exertion.

Injury rate

Treadmill

Even though the treadmill’s surface is flat and made of suitable material, injuries happen to it. You can turn down the pace or change the angle of the treadmill with a few button presses, but constantly repeating runs at the same rate and for the same amount of time puts stress on the same muscles and joints because the landscape underfoot doesn’t change (you can read more about treadmill injuries in this article).

Street

Outdoor injuries happen for several reasons: the wrong running surface (concrete slabs or asphalt) or trivial inattention (holes, roots, ice, and so on). But on the other hand, the ever-changing terrain provides a variety of stresses on your legs and your whole body in general. You are not constantly pounding on the same points but continually changing the load and which muscles are more involved in the work.

Calories burned

Treadmill

On a treadmill, the weather conditions around you (if you call the gym and air conditioning that) are the same in winter and summer. During the heating season, the humidity sometimes drops, but this is easily leveled out with a humidifier, assuming you have a treadmill in your home.

Keep in mind that the number of calories burned displayed on your treadmill (and other cardio equipment) may be inflated by 15-20%.

Street

We’ve written before about factors that affect the amount of energy expended during exercise. It is cold outside – you spend more energy warming up the body. When it’s hot and humid, your body temperature rises, your blood works to cool your body, and your muscles get less oxygen, resulting in an increased workload. Or the same wind blows into your back, helping and pushing you, or slows you down, blowing right in your face, and you have to work harder to overcome the resistance.

Some studies show that running outside burns an average of 5 percent more calories than exercising on a treadmill. At a pace of 6 minutes per mile, the difference goes up to 10%.

Running Technique

Treadmill

Treadmill running teaches us to avoid taking vast strides. For example, if adults can set a comfortable pace on a treadmill, they run slower, and their stride becomes shorter. That is the cadence increases.

Running on a treadmill in the gym does not involve moving your body forward because it moves under your feet. This means that the load on the quadriceps muscle is much greater than the load on the glutes and biceps, which can lead to muscle imbalances.

Street

You can learn any running technique on the street under the supervision of a trainer, and after a few lessons, you can practice independently. The main thing is to choose a suitable running surface.

Variety

Treadmill

The beauty of the treadmill is that it can think for you. There are different programs out there that allow you to choose a goal and walk slowly but surely toward it. For example, you can select the Hill Run workout and set your elevation gain and incline. No surprises! However, unpleasant surprises are also excluded.

Street

You can choose any route on the street and run as long as you like. As long as it’s not a lap in the school stadium, the scenery that passes by can be very diverse: from the streets of your hometown to suburban trails – it all depends on your mood and abilities.

As you can see, there are pros and cons to both options. Of course, the pros of running outside are much more, except that in terms of comfort, the treadmill wins. But in any case, it is up to you to choose where to run, and no one prevents you from alternating between options depending on how you feel and the weather conditions.

If you leak a little while running, you’re likely experiencing stress incontinence. This condition happens when certain movements pressure the bladder, overriding its ability to hold urine back.

Bladder leaks, ranging from mild to severe, are a real problem faced by many runners of all ages. And if you’re looking to the best strategies for preventing peeing while running then you have come to the right place.

In today’s article, I’ll explain the link between running (and exercise) and incontinence and describe how to prevent and treat it.

More specifically, I’ll cover the following:

• The Link Between Running and Urine Leaks
•  Why You Pee When Running
• The Risk Factors For Urinary Stress Incontinence
•  It is normal to Pee Yourself While Running
• The Main Categories and Causes
• How To Prevent Urine Leakage While Running
• Consult Your Doctor
• When to Consider Surgery

The Link Between Running and Urine Leaks

First, let’s learn more about incontinence.

Technically known as”stress urinary incontinence (SUI), the condition refers to the involuntary loss of urine triggered by increased pressure or abrupt bladder muscle contraction.

In other words, it’s when you cannot control your bladder.

Incontinence can be a minor nuisance (just small leaks now and then) to a complete loss of bladder control.

Surveys show that incontinence affects twice as many women as men. This may be blamed on hormonal changes and delivery history. At least one in three female runners over 30 may experience bladder leaks while running, research reports.

Why You Pee When Running

In most cases, you’ll experience leakage while running because you’re placing extra pressure on your bladder or pelvic floor muscles. Virtually all types of exercises, such as running, jumping, cycling, and weight lifting, can be under such pressure.

No one is immune. You may also experience leakage when coughing or sneezing.

Simply put, stress incontinence happens when the pressure on the bladder surpasses your internal capacity while running and exercising. In female runners, running puts vertical pressure on the perineum thanks to gravity, which can result in leakage.

Surveys show that around 1 in 3 women sometimes suffer from SUI. The most common reason for SUI is the natural decline in pelvic floor muscle strength that comes with age.

The Risk Factors For Urinary Stress Incontinence

The following increases your risks of SUI:

• Age, especially in people over 65 years old.
• Pregnancy and childbirth procedures are often associated with the weakening of the perineum, which causes SUI.
• A higher body mass index—the more overweight you’re, the greater your risk of developing SUI.
• High impact activity
• Weak pelvic floor muscles
• Having a history of bladder conditions

It is normal to Pee Yourself While Running

Though it’s not normal, it’s more common than you think. Surveys say that 25 million adult Americans deal with urinatory incontinence.

So if you’re experiencing some urine leakage while running, know you’re not alone. Instead, you’re among a large percentage.

Again, don’t take my word for it. This survey has revealed that roughly half of the female runners experience incontinence while running.

What’s more?

Most of the women in the survey had never given birth. This means they had no pelvic floor damage because of pregnancy or childbirth.

The Main Categories and Causes

Urinary incontinence is split into three main categories: Stress Urinary Incontinence (or SUI), Urgency Urinary Incontinence (UUI), and Urinary Overflow incontinence (OUI).

Let’s break them down.

Stress Urinary Incontinence

SUI, for short, is the most common type of incontinence among runners—and the topic of today’s post. This stress has nothing to do with the emotional anxiety you experience when fighting with your partner or preparing for your first marathon.

In this case, the stress stems from intra-abdominal pressure, forcing urine to leak out. This is often triggered by sneezing, couching, jumping, and running.

Urge Incontinence

Often referred to as overactive bladder, this happens when your bladder muscles squeeze incorrectly or lose the ability to relax. This often happens before you can get to the toilet.

Most common in the elderly, urge incontinence may indicate an overactive bladder, a tract infection from the imbalance passage, or prostate problems.

Overflow Incontinence

Overflow incontinence is having the urge to urinate but only releasing a small amount.

Because the bladder isn’t emptying fully, it leaks urine later. This is usually caused by something blocking the urethra, which causes urine build-up in the bladder.

How To Prevent Peeing When  Running

Now that you know why you’re leaking urine while running, what can you do?

The following.

Strengthen Your Pelvic Floor

The ideal way to limit urinary incontinence in runners is to strengthen the pelvic floor muscles, the sheet of muscles that supports the bladder and bowel.

When this sheet of muscle weakens, you may experience urine leakage whenever stress or strain is placed on it, especially when running.

Kegel exercises might help you, in which you consciously engage, then loosen the muscles that regulate urine flow. This helps strengthen your pelvic floor, rectum, sphincter, bladder, and small intestine.

Don’t take my word for it. Research has reported that subjects who performed pelvic floor muscle training regularly were much more likely to improve their leaking than those who didn’t get training.

To locate your pelvic floor muscle, stop urinating in midstream.

If you can do that, you’ve got the right muscles. Here’s how to perform Kegel exercises:

1. Squeeze the muscle you use to stop urinating midstream.
2. Hold the squeeze for 6 to 8 seconds, then rest for 10 seconds.
3. Perform three to four sets daily. And that’s it.

Repeat the movement 12 to 16 times in a row—and remember to do the exercise daily.

Be Prepared

While investing time in strengthening your pelvic floor is a step in the right direction, other measures can help you get back to running comfortably.

Padding is one of them.

Many over-the-counter products limit leaks before they happen. These often consist of small, soft foam patches that gently attach over the urethra to limit leaks while running.

As a rule, use a pad designed for bladder leakage instead of menstruation. According to my research, incontinence pads and sanitary pads are different things. Menstrual pads are designed for that purpose and don’t mesh well with liquid as they’re mainly cottonwood based.

A wide range of incontinence products is also available. These are also designed for runners and people with a more active lifestyle. You can also go for stretchy incontinence pants that provide freedom of movement.

You should also be prepared, especially on long runs. Bring wet wipes or tissue and spray stored in a Ziploc bag in case of an emergency.

Keep a Diary

Use a diary to keep track of your bladder habits. This should help you determine when to hit the bathroom to minimize leaks while running.

Monitoring your bladder mishaps gives you a deeper insight into the severity of your condition, which can also help you develop a more well-rounded bladder control training program specific to you.

Planning to see a physician? Then try to keep the urine journal for at least a week beforehand, then take it to your consultation.

In this diary, record the following

• Time of urination
• The volume and types of liquids consumed
• diuretic liquid consumption, like coffee.
• Voluntary or involuntary urination
• Period of time between each bathroom break
• And anything else related to your urine habits

Bladder Training

As the name implies, bladder training is a plan that involves urinating on a schedule. The objective is to slow the amount of liquid you can hold comfortably.

Bladder training has often been used as a treatment for an overactive bladder. This method can be used alone or with medications and other interventions (some of which I’ll discuss in the following paragraphs).

Bladder training can help improve your stress incontinence symptoms by increasing the length of times your body can hold urine. This method is a low-cost, low-risk, and convenient way that doesn’t inherently require the guidance of a professional.

What’s more?

It’s simple. The program involves peeing on a set schedule to increase the time between restroom uses.

To begin bladder training, hold your pee for five minutes when you feel the urge to use a restroom. Then, slowly increase the time by roughly three to five minutes. Of course, this may feel challenging at first, but sooner or later, you’ll be making fewer trips to the bathroom.

Empty Your Bladder

This may seem redundant, but it’s a step many runners fail to take.

After all, a bursting bladder is more likely to leak than an empty one.

Exercising with a full bladder may also make you feel uncomfortable. It can even cause UT stone, according to research.

As a rule, stop by the bathroom before leaving and completely clear your bladder.

I’d suggest you do a double-void—urinate, wait for a couple of minutes, then urinate again. This ensures you got nothing left in the”tank.”

Plan Your Toilet Stops

As usual, planning is essential.

If you’re running for a long distance, plan your route around where you can stop for a restroom. For example, have a route that passes convenience stores with public bathrooms where you can easily pop in if you need to pee.

You can also use an app like SitOrSquat that shows you where the restrooms are along a pre-planned route.

Remember to bring some change with you, as some service stations may require them to use the restroom.

Breathe Properly

Another thing you can do to better manage your toilet stop is to pay attention to how you breathe. Though you might not see the connection, how you breathe while running can impact your pelvic floor muscles.

Breathing is crucial for limiting pressure on the pelvic floor while running.

On the inhale, the muscles of your pelvic floor are pushed downward, and on the exhale, these muscles draw upward.

If you’re breathing inefficiently while running, your pelvic flood muscles might be impaired, weakening them. This, in turn, may contribute to SUI.

To breathe correctly while running, ensure you’re breathing deeply in a relaxed and synchronized manner.

Wear Black Pants

If you don’t mind sogging yourself but prefer to keep it away from other people, consider wearing black running shorts, leggings, or pants. This simply trick can, at the very least, help you prevent any embarrassing scenarios.

To go the extra mile, consider getting loose-fitting clothing to hide any extra protection you might use to stop leakage while running.

Consult Your Doctor About Urine Leaks

Consult a doctor to determine the right treatment and plan for you. The rest is just details.  Depending on the severity of your incontinence and what you can cope with, your physician may suggest any of the following treatment options:

• Medication. This can help your bladder retain more, improve your ability to empty it, and reduce urgency.
• A Botox injection into the lining of the bladder to limit the release of chemicals that trigger muscle contractions.
• Surgery.

Consider Surgery

Most treatment options for SUI are un-invasive and do not involve surgery, but in some cases, non-invasive intervention might not be enough.

The type of surgery you’ll need will depend on the severity of your condition and how much you can handle. Overall most physicians will only recommend surgery for severe conditions.

The two most common types of surgery to help with stress incontinence are tension-free vaginal tape and burch colposuspension.

Other procedures, used less often, include:

• Sling procedure
• Bulking agents
• Anterior vaginal repair
• Artificial sphincters

Peeing When Running – The Conclusion

There you have it! You have several options for managing and preventing leakage while running. Try following some of the above strategies, and don’t let stress incontinence keep you from logging the miles.

Runners have great hearts. I mean, for real. After logging thousands of miles over the years, a runner’s heart might have bigger arteries, more copious coronary capillaries, and more flexible coronary arteries than the average joe.

I hate to sound like a broken record, but running is an excellent cardiovascular exercise. It helps you burn calories, improve endurance, and get in the best shape of your life.

But if you have heart murmurs, high-intensity training can be uncomfortable and quite dangerous.

So what causes heart murmurs?  are you in dangerous? That’s where today’s post comes in handy.

In this article, I’ll cover the following:

• The causes of heart murmurs from running
• How to prevent
• How to treat heart murmurs in runners
• Can you run with heart murmurs?
• And so much more

In today’s article, I’ll examine whether you should run with a heart murmur and what to do about this cardiovascular condition.

Sounds great?

Let’s get started.

The Anatomy of your Heart

The heart is undoubtedly one of the most important organs in your body.

Made up of chambers and valves, your heart has one of the most important jobs: to keep your blood flowing throughout your body.

The heart has four chambers, two upper chambers (atria) and two lower chambers (ventricles). Circulation flows through a valve before leaving each chamber of the heart. These valves function as guards that prevent the backward flow of blood.

Yes, it’s an amazing design.

What Are Heart Murmurs?

Before I get into whether you should run with a heart murmur, let’s first define what a heart murmur is to ensure we’re on the same page.

A heart murmur, in short, is the sound made by turbulent blood flow within your heart. This is often triggered by a change in circulation through one of the heart valves. The murmur can be a rasping, blowing, or whooshing sound during a heartbeat.

In other words, it’s an abnormal noise between heartbeats.

Most heart murmurs are benign—common in children and young adults. But at times, they might indicate serious heart problems (more on later).

So what’s causing the switch in blood flow within the heart valves? And is it a sign of a serious problem in the heart?

Here’s the good news.

Heart murmurs can strike both healthy and sick hearts.  Changes in blood flow are often a normal thing in a normal heart—or what’s known as a benign flow murmur.

In most cases, the change in blood flow within the heart can be caused by fever, stress, anxiety, anemia, or an elevated heart rate after a run. In addition, roughly 10 percent of adults and 30 percent of children experience benign murmurs at some stage.

Benign Vs. Abnormal Heart Murmurs

Heart murmurs can be divided into two kinds:

• Benign
• Abnormal

As the name implies, benign murmurs aren’t dangerous.

In some people, benign murmur can be caused by pregnancy, intense exercise, severe anemia, or fever.

Surveys show that roughly 30 percent of children and 10 percent of adults have an innocent heart murmur caused by a normal heart rate.

If you have a benign heart murmur, you won’t experience any other symptoms.

However, When a serious heart condition causes a heart murmur, you may experience other symptoms such as:

• Chest pain
• Shortness of breath
• Dizziness
• Fainting
• Enlarged neck veins
• Chronic coughing
• Profuse sweating, especially when you’re done running.
• Blue skin around the lips and fingertips
• Cold clammy skin

These symptoms may indicate a serious underlying heart condition that hasn’t been diagnosed. If you’re coming down with any of these symptoms while running and/or at rest, call 911 immediately. You need to get checked up right away. Don’t dilly-dally.

Heart Murmurs In Runners

In most cases, heart murmurs in runners are of the “innocent” variety. The whooshing sound is blood flowing through a normal, healthy heart.

What’s more?

They might indicate an improved cardiovascular function instead of a dangerous heart abnormality. As you get fitter and stronger—especially aerobically, your heart might adapt by somewhat enlarging. This, in turn, allows moving more blood on each contraction.

Keep in mind that not all cases of heart murmurs are innocent. Sometimes, the change in blood flow is caused by a narrowing or leaking of one or more of the heart valves—or, in some cases, a small hole in the heart.

When To Consult A Doctor

I hate to sound like a broken record, but most heart murmurs are not a threat unless you experience any abnormal symptoms; consult your doctor immediately.

The examination—preferably by a cardiologist—will likely include an echocardiogram, which examines the function of your heart muscles and valves.

By doing this, they can determine if your heart murmurs are benign or if they do require medical attention.

In some cases, a heart murmur could be a sign of a problem with your heart. This problem can either result from an abnormal function within the heart or a structural abnormality in one of the heart valves or chambers.

For example, hypertrophic cardiomyopathy, which is a condition that causes an abnormal thickening of the heart muscle, can also result in murmurs. This condition can limit or block blood flow from the heart’s left ventricle to the aorta, your body’s main blood vessel.

For these reasons, and some more,  if you have a heart murmur, it’s key to get to the root of the sound. Is it innocent? Or is it caused by abnormal pathology? It’s always better to safe than sorry, you know.

Additional resource – Prevent Heart Burn In Runners

How To Treat A Heart Murmur

Treating a heart murmur depends on the main cause. Benign heart murmurs don’t require any treatment, but dangerous ones need medical attention ASAP, especially if you have symptoms like those listed below.

• Shortness of breath
• Ankle swelling
• Chest pain
• Sudden weight gain
• Fever or night sweats
• Extreme exhaustion
• Fainting or dizziness
• Chronic fatigue

Most of the latter are typically treated with medication. However, serious conditions could require surgery.

Some of the most common medications used for managing and treating abnormal heart murmurs include:

• ACE inhibitors or Beta Blockers—work great for lowering blood pressure.
• Statins—work great for managing cholesterol.
• Aspirin or warfarin is an anticoagulant to help prevent blood clots from forming.

Surgery is needed in extreme cases, especially when medication isn’t enough. For example, if one of your heart valves needs to be replaced or has a hole in your heart, you’ll need surgery.

Running With A Heart Murmur

Getting diagnosed with a heart murmur may scare most people from running.

However, most cases are benign, therefore, shouldn’t prevent you from running. But it’s always recommended to get checked by a cardiologist to ensure you understand the cause of the murmur. Then, once you have your doctor’s green light, go back to training.

As I’ve explained in this article, it’s not always the case, and most runners can keep on training when experiencing heart murmurs.

To err on the side of caution, do the following:

• Consult your doctor to understand the cause of the murmur
• Check the history of heart disease in your family
• Stick to a healthy nutrition plan
• Get a yearly electrocardiogram or chest X-ray
• Learn how to train by heart rate zones
• Run regularly
• Follow proper recovery practices
• Listen to your body

Preventative Measures For Running With Heart Murmurs

It’s always better to err on the side of caution. So take the following measures to ensure your cardiovascular health is checked, even if you feel healthy.

• Look into whether your family has a history of cardiovascular conditions
• Learn how to monitor your pulse during training for rate and regularity. I’d recommend that you learn how to use heart rate training zones.
• Get a general annual exam, including a chest X-Ray and an electrocardiogram (ECG).
• Keep a healthy diet
• And most importantly, keep running. It does your heart good but doesn’t push yourself too hard.

Risk Factors For Heart Murmurs

You’ll be more prone to heart murmurs if someone in your family has some form of heart problem associated with the unusual sounds.

Some of these conditions include:

• Endocarditis, which is an infection of the lining of the heart
• Cardiomyopathy, which is the weakening of the heart muscle
• Hypereosinophilic syndrome is a blood condition that involves an increased number of certain white cells.
• Some autoimmune conditions, such as rheumatoid arthritis and lupus.
• Heart valve diseases
• Hyperthyroidism is an overactive thyroid.
• Rheumatic fever
• Pulmonary hypertension, which is high blood pressure in the lung

Heart murmurs in runners – The Conclusion

Even if you’re the fastest, fittest, and healthiest runner in the world, you’re not immune to heart conditions.

That’s why it’s always a good idea to listen to your body and follow your doctor’s advice.

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

In the meantime, thank you for dropping by.

David D.

It’s hard to make exercise a habit, but it’s vital if you want to achieve your goals. One of the best exercises for weight loss is running. It is perfect for beginners and doesn’t need much training.

However, if you’re struggling to stay motivated, it can be helpful to use a fitness tracking application that shows you how many steps you’ve taken or how far you’ve run in a certain amount of time. Running apps also allow you to see your overall progress and encourage you to push yourself harder.

If you find that your workouts are becoming boring, try changing up the exercises you do. For example, running apps help you to mix your workouts, so you don’t get bored when running.

These apps also bring out your competitive side by enabling you to share your progress on social media or with the community. You can also challenge others to run with you. All these features of the running app can keep you motivated and help you to lose weight.

If you want to know how running apps can boost your weight loss journey, continue reading.

What Are Running Apps?

A running app is a program you can download onto your smartphone, tablet, or smartwatch that will help you track your run. They usually come with a wide variety of features to help you stay motivated, achieve your goals and train for a race.

When it comes to running apps, choose the one that offers personalization. You want a program that takes into account your current level of running ability, training goals, and desired timeline when creating a plan for you.

A good running app will offer a detailed history of your runs. This includes distance, time, pace, splits (pace for each mile or section of your run), and calories burned. It will help you to check your progress.

How Can Running Apps Boost Your Weight Loss Journey?

Running is a great way to lose weight, but it can be hard to keep up if you don’t have the right tools. Luckily, there are plenty of apps that can help you to improve your run-walk plan and stay motivated. Here is how running apps can boost your weight loss journey.

Running Apps Help You To Get Started

Running has a lot of health benefits and is great for weight loss. It is also a fantastic stress-relieving activity, and it can improve your mood. It is a good idea to download a running app to help you with your goals. There are many different apps available to help you with your running journey, and some are specifically designed for weight loss, so it is important to choose one that suits your needs. The best running apps for weight loss will be able to guide you through a realistic plan that will help you to get started with your weight loss journey.

Running Apps Help You To Set Goals

Running is one of the best ways to burn calories, boost your heart rate and improve your overall fitness. However, in order to lose weight, you need to set goals. You can do this using a running app. These apps help you to set daily, weekly as well as monthly running and weight loss goals. There are many different apps available on the market, so it’s important to choose the right one for your needs.

Running Apps Keep You Motivated

Running can be a lonely sport for some people, but it’s not impossible to build a strong community with the help of a good running app. Some apps offer a social interface or the ability to send your workouts to other platforms, which can be a great way to share your progress with a wider group of friends. You can also find a running community with friends or even run as part of a team if you’re feeling extra motivated.

Running Apps Help You To See Progress

Running apps can boost your weight loss journey by allowing you to see progress. They can help you to track your workouts, calculate your calories, and get rewards when you reach your goals. Some also offer weekly or monthly challenges for extra motivation. These apps will also give you a better understanding of your running progress and will allow you to track your running distance, calories burned, and other important statistics. You can also use them to keep track of your fitness progress and see how you compare to others.

Running Apps Offer Tips for Weight Loss

Whether you’re a new runner or an experienced fitness aficionado, finding the right running app can help you to boost your weight loss journey. They can make your workouts easier, increase the number of calories you burn and keep you motivated to stick with your training plan. The best running apps for weight loss will also offer helpful tips and guidance on how to achieve your goals. Many of these apps offer training plans designed to fit your schedule and level of fitness.

Running Apps Offer Safety Features

If you are looking for ways to boost your weight loss journey, running apps are a great option. They can help you to stay motivated, set goals, and share your progress with friends. Many of these apps also have safety features that allow you to share your location with trusted contacts in real time. This feature can be particularly helpful if you are running alone or on a dangerous route.

Running Apps Are Easy To Use

Running apps are easy to use and can make your weight loss journey a lot easier. They have plenty of features, such as custom motivation, access to an online community, goal-setting, training tips, and more. Some of them also have additional features, such as cross-training workouts.

Running Apps Offer Meal Plans and Water Tracker

There are a number of other features that will help you to achieve your weight loss goals, including meal plans and water trackers. The meal plan will help you to follow a balanced diet, and the water tracker will help you to drink enough water to stay hydrated.

Conclusion

A weight loss journey is a series of changes you make to your eating, exercise, and stress habits. This change can help you lose and maintain weight over time. One of the best ways to stay motivated through your weight loss journey is by using a running app. These apps will not only keep you motivated while you’re running but also help you to follow a balanced diet. Some are great for tracking your progress, and others help you stay motivated with training plans or interval workouts. A good running app can make your workout more fun and help you to lose weight easily.

Looking for the best ways to treat and prevent heart burns when running? Then you’ve come to the right place.

Getting heartburn in the middle of a run sucks.

But, if you’re prone to acid reflux but keen on running regularly, you know too well that running is prime time for heartburn flare-ups.

In today’s post, I’ll cover all you need to know about running when you have acid reflux.

By the end, you’ll learn the following:

• What is acid reflux?
• Main symptoms associated with heartburn
• What’s causing heartburn during running
• How to treat heartburn during a run
• How to prevent heartburn while exercising

Note – check with your doctor before applying any advice shared here. I’m not a doctor, nor do I play one on the internet.

Heart Burn While Running Explained

First, to properly treat and prevent acid reflux during a run, it’s crucial to understand what’s causing it.

Heartburn, as the name implies, refers to mild pain turned into a sharp or burning sensation in the chest area (but has none to do with the heart).

Medically known as gastroesophageal reflux disease (GERD), acid reflux happens when the stomach’s content moves up the stomach into the stomach pipe—what’s known as the esophagus

This is normal and happens to most people. It’s only referred to as a condition or a disease when the esophagus exposure to gastric acids exceeds the normal limit. This is especially true when the symptoms are not triggered by food and/or occur at night.

The Main Symptoms

Some of the most common symptoms associated with acid reflux include the following:

• Regurgitation
• Burning sensation radiating up from your sternum
• A dry cough or hoarseness followed by discomfort in your throat (acid or bitter taste)
• Dysphagia—difficulty swallowing
• Laryngitis
• Irritation of the esophagus
• Increased asthma symptoms
• Sporadic heartbeat during exercise
• Nausea and vomiting
• A sensation of a lump in the throat
• Bloated stomach
• Halitosis

Causes of Heartburn While Running

The following consists of the most common triggers of exercise-induced heartburn, according to the American Gastroenterological Association (AGA).

Weakness in The Muscle

Heartburn happens when a band of muscle at the bottom of the esophagus, known as a lower esophageal sphincter (LES), becomes too weak, too relaxed, or opens inappropriately. This allows for stomach acid to travel upward into the esophagus.

Running and other forms of exercise can trigger heartburn if the lower esophageal sphincter is too relaxed or weak, especially in exercises that require a lot of abdominal work.

Foods to Blame

You’re more likely to suffer a heartburn flare-up after eating certain foods.

These mainly consist of acidic foods like coffee, orange juice, alcohol, spicy foods, high fiber, gassy food like sodas, and overly processed foods.

The logic here, when your body needs to process more, it will produce more gastric acid.

Additional resource – Can Running Help Cure Your Hangover?

Why Running Causing Heart Burn?

Acid reflux can be a painful condition while running—especially because high-impact exercise, running, for example, often makes it worse.

There are many reasons why. For starters, running usually limits blood flow to the gastrointestinal area, interrupting proper digestion. Running also requires a constrained body position.

What’s more?

All that high-impact movement, core activation, and jostling manhandle the intestines, forcing stomach content to escape. The risks of this occurring depend on many factors, such as your training intensity and the type of food consumed in the hours before the workout.

Again don’t take my word for it. Research from the Journal of the American Medical Association reported that when it comes to running, weight training, or stationary biking, running resulted in the most acid reflux in study subjects.

So should you give up on running altogether?

But just because you get heartburn during a run doesn’t mean you should stop exercising altogether. Running and exercise, in general, can reduce the risks of developing GERD by getting in shape and helping maintain a healthy weight.

Again, don’t take my word for it. A study published in the Journal of Gastroenterology and Hepatology reported that shedding 10 to 15 pounds can curb heartburn symptoms by up to 40 percent.

And it’s not just one research.

Another research out of the Journal Neurogastroenterology & Motility looked into about 15,000 generally overweight subjects who exhibited GERD symptoms for a few years.

The conclusion?

The researchers reported that those who lost more than 5 pounds and reduced their waist circumference by more than five centimeters improved their GERD symptoms.

The key is to make the right adjustments and take proper precautions. That’s where the rest of this article comes in handy.

How To Treat And Prevent Heart Burn When Running

Here are some precautions you need to take to keep this unwanted guest away from your premises.

Avoid the Four C’s

Trigger food can boost acid secretion, limit stomach emptying, or compromise the LES—all of which can set the stage for heartburn.

As a general guideline, avoid the Four C’s.

This includes Citrus, Caffeine, Carbonated foods, and Chocolate.

You should also avoid any fatty food rich before a hard run.

I’d also recommend keeping a food journal for a few weeks.

At least two weeks, since it’s also the proper timing for gastric acid adaptation towards the treatment or changing lifestyle.

Inside it, keep track of the times you eat, the food content, speed/mileage, and whether you experience any stomach issues.

Eat Simple

Whether it’s premature fatigue, IG issues, stomach discomfort, or heartburn, what you eat just before going for a run impacts your running performance.

I can’t emphasize this enough.

So what’s the solution?

Eat something low in protein and fat while high in the right carbs.

But all things considered, the best (diet) course of action is to experiment with different foods till you find a match.

Then, stick with that for the long haul.

Want a fast source of energy before a run?  Try any of the following:

• Eggs on wholegrain toast,
• Strawberries with honey,
• Greek yogurt,
• Banana with peanut butter.
• A small bowl of whole-grain cereal.

These snacks should provide you with enough energy without upsetting your stomach.

Time it Right

The less stuff you have sloshing around your stomach while running, the better. Providing your meals with enough time to get digested can drastically reduce the frequency of heartburn.

An empty stomach causes no reflux.

For this reason, avoid eating anything heavy two to three hours before a run. The bigger the meal, the more time you’ll need between eating and running. There’s no way around that.

This should give your stomach enough time to process the food.

You should also experiment with how long before a run to consume the right snack and/or meal.

Drink Lots of Water

Proper water intake naturally cleanses your esophagus and might even help prevent, or at the very least, soothe the symptoms in case of heartburn during a run.

Just make sure not to drink too much.

Too much water in your stomach is as bad as eating a large meal just before a workout.

Moderation is key.

I would rather recommend normal water instead of sports drinks or ion water.

They might be too acidic for your stomach.

Don’t take my word for it.

Research had reported that heartburn-prone athletes suffered from more flare-ups than those who drank water when they had a sports drink during training.

Try Medication

Sometimes, natural remedies and lifestyle changes can’t help much.

Give medication a try.

Some over-the-counter drugs, such as Antacids or Simethicone, can quickly stop the acid in its track and bring some relief.

If the meds feel too much, start with two weeks of moderate intake so your gut linings can adapt well.

Wear Loose Fitting Clothes

Runners swear by compression gear, whether tights or other form-fitting clothing, but such outfits often may prove problematic if you’re prone to GERD.

Tight clothing puts pressure on your abdomen and may force stomach content into your esophagus.

It may also impede proper food digestion. In addition, these “unprocessed” foods contribute to acid reflux.

Add to this the jostling motion of running, and you got yourself a recipe for disaster.

As a rule, choose loose-fitting running shorts, shirts, and other running clothing that gives your body enough room to encourage proper digestive function.

Don’t wait for it.

Or, at the very least, consider loosening up a little and choosing running gear that doesn’t constrict your chest, stomach, and waist.

Seek Medical Help

If changing your lifestyle habits and taking OTC drugs don’t get your workout-induced heartburn under control, consult your doctor.

For more severe symptoms, you might need a prescription from your doctor.

This is especially the case when suffering from intense chest pain, whether running-induced or not.

In some cases, heartburn is like heart attack pain.

Your doctor may prescribe a combination between antacids (such as calcium chewable tablets), proton pump inhibitors (like omeprazole), and H2 blockers (like ranitidine and cimetidine).

Stick with this for at least two weeks straight before you get off immediately.

This way, you may lower your risk of relapse.

In some cases, taking such medication a day before a long run or race may help ease your symptoms—or prevent them altogether.

Just keep in mind that there are downsides to any form of medication.

Only to use in case of emergencies.

Run, Forrest, Run!!

Yes!

DO NOT stop running.

Do not let heartburn interfere with your consistency.

You stand a lot to gain by running with heartburn than living a heartburn-free life as a couch potato.

As you already know, running has a lot to offer.

It can help you get in shape, relieve stress, improve stamina, etc.

Thank you for reading my post.

Feel free to leave your comments and questions below.

Cheers.

Obtaining a Precision Nutrition Certification is invaluable when seeking professional recognition as a certified coach specializing in nutrition. By participating in this program, individuals receive comprehensive training on the scientific foundations of proper nutrition.

This allows them to develop tailored meal plans and provide effective coaching for healthy behavioral changes. Considering the growing incidence of chronic illnesses such as obesity that plague large segments of society today, it’s essential to acknowledge and prioritize adequate nutritional awareness as an essential aspect of wellness.

Opportunities with a Precision Nutrition Certification

Do you want to intensify your interest in nutrition and exercise? You may require a Precision Nutrition Certification. Regardless of your career ambitions, the precision nutrition certification can open doors to intriguing opportunities in the fitness and nutrition field. Click here to read about the Precision Nutrition cost review to learn more about the price. But what can you do with this qualification once you’ve obtained it? Here are four excellent possibilities to think about:

Personal Training

By obtaining a Precision Nutrition Certification, you will possess the necessary proficiency and expertise to construct tailored nutrition strategies for your clients that coordinate with their exercise programs and enable them to achieve their fitness goals.

Nutrition Coaching

A nutrition coach collaborates with individual clients through personalized dietary counseling to develop and maintain beneficial nutritional patterns, aiming to promote their general well-being in the long run.

Health Coaching

Committed to promoting healthy living through various interventions catering to diverse aspects of one’s life, the health coach considers numerous factors that impact an individual’s wellness. These factors include; 

• Nutrition intake and physical activity regimen
• Techniques for managing daily stresses encountered in life situations
• Ensuring adequate rest is obtained nightly through sleep hygiene protocols, 
• Relevant lifestyle adjustments or changes made as warranted by each client.

Online Coaching

There are many opportunities to share your knowledge of nutrition with clients all around the world, thanks to the growth of virtual coaching. 

Advantages of having a Precision Nutrition Certification

Obtaining a Precision Nutrition Certification can have various benefits for a nutrition practitioner. Let’s take a closer look at some of these advantages:

Providing Holistic Approach to Health and Wellness

With the acquisition of a Precision Nutrition Certification, practitioners possess a distinct advantage in providing customers with an all-encompassing methodology for maintaining healthy lifestyles. This certification stresses upon its aspirants that nutrition has implications beyond physical health, placing equal emphasis on mental and emotional well-being. With this knowledge, you can give customers tailored nutrition regimens that address their needs and goals.

Having the Ability to Offer Specialized Nutrition Coaching

Another benefit of the Precision Nutrition Certification is the ability to give specific nutrition coaching. This certification program gives in-depth teaching in different areas, including sports nutrition, weight loss, and gut health. You’ll attract clients expressly seeking your knowledge by specializing in a certain area.

Standing out in a Competitive Industry

In a competitive industry, having a Precision Nutrition Certification might help you stand out. This certification is acknowledged as one of the most difficult and thorough programs in the business, and completing it displays a high degree of dedication and skill.

Improving Credibility and Increasing Earning Potential

Finally, having a Precision Nutrition Certification can improve your credibility and increase your earning potential. Clients are more inclined to trust a nutrition specialist who has finished a rigorous certification program, which can lead to more recommendations and a better salary.

Steps to Getting a Precision Nutrition Certification

To become a certified Precision Nutrition coach, there are a few steps you need to take. First and foremost, you must complete the Precision Nutrition Level 1 Certification, an online course that takes roughly six months to complete. The course covers the essentials of nutrition, including macronutrients, micronutrients, and meal planning.

After finishing the Level 1 Certification, you can pursue the Precision Nutrition Level 2 Certification, a more advanced course that takes another six months. 

Once you finish the Level 1 and Level 2 Certifications, you will be a Precision Nutrition Certified Coach. However, it’s crucial to know that retaining your certification needs continual education, including attending workshops, completing online courses, and reading industry periodicals. This guarantees that you stay up-to-date with the latest research and advancements in nutrition coaching and can continue giving your clients the best service.

Conclusion

Achieving a Precision Nutrition Certification can significantly impact one’s career in the health and wellness field. By upskilling in nutrition coaching, individuals can aid clients in attaining their health objectives. With evidence-based knowledge and application strategies, certified professionals can lead their clients toward a better quality of life.

 Running is a fantastic way of cardiovascular activity that you can incorporate into your daily life. Some people prefer to do it early in the morning before going to work because it allows them to optimize their energy to its maximum during the day.

On the other side, some people prefer to do it after work since it is a way to relax and forget about issues they might have dealt with during the day. Whether you prefer to go running during the AM or the PM, is up to you.

However, there are a few techniques that both early birds and night owls can add to their running routine that can help them enhance their running performance to its maximum peak. It is through this article today that we’ll let you know about these beneficial techniques, so let’s jump right into it!

1.  Relaxation

One of the most essential elements of the running experience is relaxation. It is extremely important to do something relaxing for both your mind and your body before going for a run because this way you can fully experience running with extra dopamine levels released.

As a result, a feeling of reward is activated which can motivate you for the running session ahead.

We highly recommend that you engage in some type of activity that relaxes you and it could be anything, whether you want to go for an extra level on Candy Crush, play online poker at Ignition, or listen to your favorite album at the moment.

These activities help your mind and body relax so that you are fully ready mentally and physically to go running.

2.  Nutrition and Hydration

Another vital component that contributes to the overall running experience is food and water. Fueling your body with the right nutrients and staying hydrated should become a runner’s top priority for optimal running performance.

It is recommended that you eat a light meal or snack before your run, such as a banana, oatmeal, or whole-grain toast. These are easily digestible carbohydrates which is why they are recommended, while high-fat meals are highly discouraged because they simply cause discomfort during the run. Similarly, and just as importantly, it is vital to hydrate your body properly before going for a run but also during your run, especially on longer runs or in hot weather.

3.  Warm Up

The other vital technique that you should integrate into your running routine is warming up your body. It is crucial that you take this step to prepare your muscles and joints for the physical demands of running. You can spend five to ten minutes doing stretches, for instance, or other easy aerobic exercises like heel digs, knee lifts, or shoulder rolls that will gradually elevate your heart rate as displayed in this NHS illustration.

As a result, you will increase your flexibility and blood circulation, but most importantly it will reduce the risk of injuries in case something occurs. It is, however, important, that you listen to your body during the warmup since it is the initial phase of the body activation that could tell you if you are overdoing something since a warmup should feel challenging but not overly strenuous.

4.   Dress Appropriately

Wearing the right clothes can make a significant difference to your running experience. It is crucial that you choose breathable clothing that fits you well but also fits the weather conditions because no one wants to get a cold after a good run. In addition to that, it is extremely necessary that you wear the proper running shoes that provide adequate support

As a result, you will feel comfortable during your run and won’t have to worry about getting blisters on your feet or having sore feet after the run. More particularly, it helps prevent common conditions that runners encounter, such as black toenails. You can read more about this condition and ways how you can avoid getting it in this informative article here.

5.   Plan Your Route and Prepare Mentally

It is equally important to all the other techniques that you prepare yourself mentally before you go for a run, particularly a longer one. You should talk to and motivate yourself in the best way possible as it will help you more easily accomplish the goal route that you might have for that day. This will consequently affect the thought process that you will have while running since during this period it’s going to be you and your thoughts.

Scientific research showed that to deal with pain or discomfort during the run, runners use a variety of mental strategies, particularly encouraging themselves strongly by giving motivational speeches.

Apart from that, it is crucial that you plan the route you are about to take so that you have a full picture in your head of the surroundings you will be in the next few minutes or hours.

It is understood that one of the best ways to stay in shape and keep your mind and body active is to go for a run.

Whether you do it every day or a few days a week, running helps your overall mental and physical being. By implementing the above-mentioned techniques, running will become easier and even more enjoyable!

Experiencing nagging pain in the outer part of your knee? Then it’s likely a symptom of iliotibial band syndrome.

This notorious overuse injury is caused by repeated knee movements and bending on every foot strike you take while running.

ITBS is one of the most frustrating overuse running injuries. Unfortunately, it’s common in runners due to the repetitive high-impact nature of the sport.

Here’s the good news. Developing ITBS isn’t a death sentence. There are way more than a few ways to help you treat and prevent IT band syndrome.

In this article, I’ll explain

• What is the iliotibial band
• What causes ITBS
• What are the symptoms of IT band Syndrome
• How to treat ITBS
• How to prevent ITBS
• And so much more

Sounds great?

Let’s get started.

Enter The IT Band Syndrome

Before I delve into some of the treatment and prevention strategies for this incapacitating condition, let’s first look at the medical definition of ITBS and some of the main factors that cause it.

Iliotibial band syndrome is an overuse injury of connective tissues of the outer thigh and knee, and it’s one of the most common injuries experienced by runners from all training backgrounds and fitness levels.

IT band syndrome is usually caused by repetitively bending the knee while running. This band is mainly made up of connective tissue or fascia. This elastic group of fibers stretches along your thigh from the hip to below the knee.

Overuse can irritate and tighten the IT band. This can force the band to rub against the hip or knee, which results in swelling and pain. The rubbing may also cause inflammation in the bursa, setting the stage for trochanteric bursitis (another topic for another day).

This injury does not discriminate nor differentiate.

It can hit the beginner runner and elite runner alike.

According to research, this injury accounts for about 10 percent of all running injuries.

But what is the IT band?

The Iliotibial Band Defined

The Iliotibial band is the lower portion of the tensor fasciae latae—or TFL for short.

The IT band is not a muscle. Instead, it’s a thick tendon band of fibers that begins on the iliac crest—the border of the most important pelvis bone—outside the hip.

This band has attachments to its origin from three different muscles:

the gluteus medius, gluteus minimus, and vastus lateralis.

Next, the IT band runs down the outside of the thigh, then crosses the knee joints and inserts along the lateral segment of the kneecap—or what’s known as the patella—and into the tibia, the major bone of the lower leg.

This tendon has one primary function— ensuring lateral stability in the lower extremity—especially of the knee, as it flexes and extends through its range of motion.

Risk Factors For ITBS

Muscle weakness (and imbalances) and the high impact and repetitive nature of running increase strain and stress on the IT band, leading to pain and injury.

Here are more variables that increase your odds of getting ITBS:

• Being bowlegged, which is a medical condition called varus deformity
• Having poor hip or pelvic mobility
• Ill-fitting or worn-out running shoes
• Total knee or hip replacement
• Running on hard surfaces
• Bad running technique
• Tightness in the lower leg or pelvic muscles
• Inefficient running gait, such as overstriding.

How to Spot the Problem – The Signs of ITBS

The hallmark of iliotibial band syndrome is painful knees, especially on the outer side of the joint.

ITBS is pain and tenderness along the outer side of the knee where the bone hits above the joint, often coming with a clicking sensation. This clicking sensation is caused by the Iliotibial band tightening and cracking across the knee joint when running.

Many runners have often mistaken it for the infamous Runners Knee (and other knee injuries). But that’s not true.

ITBS is different than the classically notorious runners’ knee.

Therefore, remember that Iliotibial band syndrome isn’t a KNEE INJURY—even if you have pain and significant swelling outside the knee.

For an accurate ITBS self-diagnosis, bend your knee at a 45-degree angle.  If you feel pain outside of the knee, you might have IT band problems.

You may also have ITBS when you start feeling pain and tenderness on the lateral side of the hip or knee after a mile or two of running—Typically after around 5 to 10 minutes.

The pain is often worse when running up or down hills. And as soon as you switch to walking, the pain goes away.

Note: Keep in mind that this is a very debilitating injury. It can sideline you for weeks or even longer—especially if you don’t know how to tackle it right and relieve the pain.

Additional resource – Heart Murmurs while working out

Causes of Iliotibial Band Syndrome

Along with the biomechanical causes, mainly muscle imbalances in the lower body—especially weak glutes and hamstrings—and a lack of flexibility in the hamstrings and hip flexors, ITBS can develop due to other reasons.

Here are a few:

• Running in improper shoes.
• Overtraining
• Running on banked on improper surfaces—especially banked surfaces.
• Doing too much too soon.
• Poor ankle range of motion
• Too much downhill running.

There is a solution, you know

This is one of the most widespread overuse injuries among runners of all ages and training backgrounds.

That’s good news, as plenty of proven ways can help relieve the pain.

How to Treat Iliotibial Band Syndrome In runners

When it comes to preventing this painful injury, there are some things you can do.

Here is what you need to do to get back on track—no pun intended 😉

Back off

Your first line of defense against most running injuries is the widely known R.I.C.E strategy.

So at any sign of trouble, back off from running, ice the painful area two to three times a day, and apply compression using bandages or stockade to reduce inflammation and pain.

You can also use anti-inflammatory drugs such as ibuprofen to soothe the pain but take them sparingly and only in cases of extreme pain.

Let the injured area recover at its rate.

In most cases, running will only exacerbate the symptoms of overuse running injury—especially when it comes to ITBS.

It’s simple—if running hurts you, don’t do it.

How much rest you will need depends mostly on the severity of the injury.

As a general guideline, a few days off will do the trick if you spot IT band syndrome in its early stages. But if you’ve been running in pain for some time, you’ll need more rest, weeks, or even months off, away from high-impact activity.

But that doesn’t mean you must sit on your butt and do nothing. You can always cross-train and opt for activities that don’t put too much stress on the injured area.

Cross-Train Right

Anything low-impact will do. I highly recommend regular yoga practice (strength and stretch work in one mix) and regular strength exercise (add the strength moves below to your resistance training).

These practices will help you prevent IT band syndrome and fix muscle imbalances, the leading cause of most running injuries.

Returning to Running After ITBS

In most cases, ITBS stems from biomechanical problems. How fast you can return to your former running mileage depends mainly on your progress in the glute and hip strength and mobility.

The sooner you fix the muscle imbalances at the issue’s core, the smoother and pain-free your return to running will be.

If you catch ITBS before it gets serious, it would only take a few days to a few weeks off the running train for the inflammation outside the knee to settle.

Icing the injured area several times a day can speed up your recovery.

It will only take months to two months of regular strength training to undo the damage and completely recover.

So don’t give up too soon. Just be patient and give it time.

The more you work on the muscle, the stronger it will get, eventually.

How To Prevent IT Band Syndrome While Running

According to my experience and research, this problem will return to your running program after three months or even a year off.

This is most likely because most overuse running injuries result from muscle imbalances. When a muscle imbalance is left unchecked, it tends to stay so, causing many biomechanical problems.

That’s why your IT band might end up inflamed and sore after a couple of weeks of training post-recovery.

Therefore, if you are serious about warding off this condition for the long haul, you need to work on fixing the muscle imbalances that caused the injury, mainly weakness in the glutes and hips.

Strengthen your Hips and Glutes

As I stated earlier, weak glute and hip muscles have a say in ITBS development.

Of course, the iliotibial band itself cannot be strengthened, but building strength in the surrounding muscles should help prevent injury and help speed up recovery by providing support and stability to the knee joint.

Here are five strength exercises that target these areas so you can get back on track in no time:

Lateral Leg Raises

Clam Shells

Hip Raise

Hip Thrusts

Lying Glute Stretch

These simple exercises can help you strengthen the body’s largest and maybe the most powerful muscle group: the glutes. This also adds strength to your hamstrings.

You can add these exercises to any workout, or they can be used as a workout routine on their own—in fact, this is mandatory if you have the condition and are serious about returning to running as soon as possible.

Along with these five exercises, I highly recommend doing a regular core training workout.

Not just crunches and sit-ups but a well-rounded and intense routine.

Roll the IT Band

Foam rolling—a self-massage technique geared toward undoing “fascia knots”—is the best tool for stretching the IT band and relieving ITBS pain.

The pressure applied by a foam roller can help you loosen up the fascia and tendon along the IT band, which promotes mobility and relieves pain.

Here is how

Lie on your side with the roller under your leg.

Then, while using your body weight for pressure, roll your IT band from its origins in the hips down to the knee.

Stop at areas that feel unusually tender or tense and release it slowly. Just be sure never to roll a joint.

Do this simple ITB foam rolling exercise at least once a day, and make it a part of your pre-run warm-up ritual if you can.

Here is the rolling foam routine you need for better and injury-free running.

Keep Tabs on your shoes

Another tip to help you avoid overuse injuries is to replace your running shoes regularly. Worn-out shoes have less impact-absorbing properties, which may increase your IT band pain odds.

Most experts recommend replacing running every 400 to 500 miles—or around four to six months of training for the recreational runner.

Warm Up Properly

A proper warm-up is key for efficient and injury-free training. I cannot emphasize this enough. This is especially the case when trying to stay proactive about ITBS.

I recommend starting all your runs with a 5 to 15-minute dynamic warm-up. The harder the session, the more intense the warm-up.

As a rule, start with at least 5 minutes of slow jogging or power walking to increase your breathing and heart rates. Then perform a series of dynamic exercises, such as inchworms, leg swings, deep squats, lunges, etc., to activate your running muscles and get them ready for speed.

Practice Proper Running Habits

Along with cross-training, foam rolling, and strength training, ensure you are running right.

So if you are serious about preventing overuse running injuries—not just ITBS—then be sure to develop these healthy running habits:

• Run in the proper running shoes.
• When it comes to adding mileage, slow and gradual is the way to go.
• Do your bulk of running on proper surfaces. Steer as much as possible of hard, concrete, and banked surfaces.
• Work on developing proper form.
• Keep listening to your body and re-adjust your training approach accordingly. And never ignore pain—the pain usually a sign of something going wrong—so keep an eye on it and never shun it.

Iliotibial Band Syndrome in Runners – The Conclusion

Here you have it. I think that’s it on how to treat and prevent IT band syndrome while running.

Please feel free to leave your comments and questions below.

Thank you for reading my post

Cheers.

Would you like to learn how to swiftly manage and stop heel pain from running?

Then you’ve come to the right place.

Heel pain is one of the most common complaints among runners of different fitness levels and backgrounds. These injuries are usually the result of overuse, especially when a sudden change in load level or a biomechanical overload occurs.

Heel pain from running can be annoying, nagging, and troublesome thanks to the complex structure of muscles, tendons, ligaments, and nerves surrounding the area.

This is especially true if you don’t know what’s causing it.

What’s more?

Running through heel pain can lead to further damage and injury, so it’s key to recognize and determine the underlying causes of the aping before resuming training.

In this article, I’ll break down the most likely causes of heel pain from running and provide some treatment and prevention tips for fixing it.

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

• What is heel pain from running
• What causes heel pain after running
• How to treat heel pain in runners
• How to prevent heel pain from running
• And so much more.

By the end of this post, we will understand what heel pain in runners is all about and what to do when treating and preventing it.

What is Heel Pain in Runners

If you’re suffering from heel pain while running, know that there are many measures you can take soothe what’s ailing you.

All runners are prone to heel pain, but some elements make you more likely to experience heel pain after running. Heel pain from running can manifest as a sharp pain in the back of the heel or within the arch of the foot.

Overall, most cases of heel pain in runners are blamed for plantar fasciitis, but their also other conditions that could cause said pain which I’ll look at below.

The Anatomy 

Running takes a toll on your feet, especially your heels, as they are a huge burnt of that force.

Time for anatomy 101.

Here’s the truth.

The human foot is incredibly complex and houses around 25 percent of the bones in the body. In addition, it contains over 30 joints and 100s of ligaments, tendons, and muscles.

The heel bone originates in the Achilles tendon, which attaches your calf to your heel. The anatomy of your fete determines the arches of the feet.

The foot also has three large bones—navicular, cuboid, and cuneiform—found at the balls of the feet.

As you can tell, the toes are also a key anatomical feature of the feet. The toes are made of metatarsals and phalanges. Your muscles, tendons, and ligaments connect these bones to support your body and optimize movement.

As one unit, the arch of the foot and the heel distributes the stresses place dup your foot while walking, run, jump, etc.

Why Does My Heel Hurt When I Run?

There are more than a few reasons your heel might hurt during or after running. You may suffer heel pain if you overuse or damage these structures. It can range from minor pain to a debilitating injury.

The stress placed upon your foot while logging the miles is around 3 to 5 times your body weight. This impact, over the miles, can damage one (or many of) the structure(s) of the foot and lead to pain.

Some cases of heel pain can be so severe that home treatment won’t ease your pain; therefore, you’ll need a doctor to diagnose your case and prescribe treatment options.

Can You Run With Heel Pain?

The answer is it depends. In cases where you don’t have serious pain, nor does running make it worse, you can continue to run.

It’s usually not a good idea to run with severe heel pain. Pushing through can aggravate your symptoms and result in additional injury. In addition, heel pain can become a nagging issue if you’re carless early on.

If you still want to stay active, cross-train by doing low-impact exercises like strength training and swimming.

Once your pain has faded, you can slowly resume your training—as long as you do it slowly and incrementally.

Begin with shorter distances and slowly increase your mileage/intensity over time. This will grant your body enough time to adapt and limit re-injury risk, which is key for optimal training and health.

Causes of Heel Pain From Running

Heel pain from running can be blamed on a few conditions, such as muscular or structural imbalances, plantar fasciitis, improper gait pattern, or even ill-fitting footwear. So yes, you must consider all of this for a thorough diagnosis.

To get an accurate diagnosis, I’d recommend consulting a doctor. They can perform an exhaustive examination to determine the exact cause of your running-induced heel pain. They’ll go through your running experience and history, injury history, range of motion in your lower limbs, running gait analysis, and imaging techniques, such as ultrasound or X-ray imaging.

It’s often the case that a few variables combine to cause discomfort, pain, and other symptoms. For example, you might be more prone to heel pain from running if you’re overweight or have an injury history that impacts your movement and alignment patterns.

Let’s briefly discuss a few of the causes and injuries can affect your heel and cause pain

Plantar Fasciitis

The plantar fascia is a thick and flat band of tissue that stretches along the base of the foot, connecting the heel bone to the toes.

Inflammation of this band of connective tissues on the bottom of the foot is what’s known as plantar fasciitis.

By far, the most common cause of heel pain in runners. This injury is so common in running that it is often referred to as “runner’s heel.”

Achilles Tendonitis

Another common overuse injury that causes heel pain in runners is Achilles Tendonitis.

The Achilles tendon is a fibrous cord that connects the back of the calf muscles to the heel bone.

When dealing with Achilles Tendonitis, this fibrous cord gets damaged and inflamed, especially where the tendon connects to the back of the heel.

Heel Spurs

Heel spurs refer to abnormal bony enlargement that develops around the heel bone where the tendon joins it.

Also known as osteophytes or calcaneal spurs, a heel spur is a bony outgrowth of the heel bone. Although rarely painful, heel spurs can result in some discomfort roughly 5 percent of the time.

This causes damage to the tendon and results in pain when rubbing against shoes.

Occasionally, heel spurs are caused by excessive strain on the foot muscles and ligaments from walking, running, and jumping. In addition, wearing ill-fitted shoes can also lead to heel spurs.

The hallmark of a heel spur is heel swelling and pain at the front of the heel.

Though the condition may not cause pain by itself, it can result in inflammation of the surrounding tissues, causing pain.

Remember that heel spurs have symptoms similar to plantar fasciitis, so they’re often misdiagnosed.

Bursitis

If you feel pain in the center or the back of your heel where the the Achilles tendon inserts into the heel bone, you might be dealing with bursitis.

Bursitis, as the name implies, is an inflammation of the bursae, fluid-filled sacs between your heel bone and Achilles tendon. The bursa protect your bones form sliding or rubbing against muscles, tendons, or skin. They typically act as a lubricant and cushion between your muscles or tendons sliding over the bone.

This condition can impact your ability to move your ankle or foot. The pain is often worse in the center of the back of the heel at the insertion point of the Achilles tendon into the heel.

The overuse of the bursa can cause inflammation, which usually cause shooting or sharp pain, redness or swelling in the affected area.

Heel Fat Pad Syndrome

The heel fat pad is found on the underside of the heel bone, which functions as a cushion for the calcaneus. Excessive pressure on this fat pad while running can result in swelling and pain in the heel. This causes a “thinning” of the fat pad on the heel, leading to heel fat pad syndrome.

You’ll experience most of the pain in the central aspect of the plantar surface of the heel bone. A serious heel fat pad can make walking, running, or performing any weight-bearing movement extremely painful. This condition is also called heel fat pad atrophy or plantar fat pad syndrome.

Structural Problems

Anatomical deficiencies in the foot, especially when combined with improper footwear, bad technique, or overuse, can cause heel pain during and/or after running.

These imbalances can cause—or contribute—to muscle imbalances that strain one or more tendons, leading to irritation and pain over the long run.

For example, if you have high arches, most of the running’s impact might be on the top of the arch.

This can cause excess strain on the plantar fascia.

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

Other Causes of Heel Pain In Runners

As far as I can tell, runners’ most common heel pain causes are Plantar fasciitis and Achilles Tendinitis.

Here are more factors that contribute to the onset of heel pain:

• Being overweight or obese
• Poor gait mechanics
• Tight calf muscles that limit the proper range of motion in the ankle joint
• Stress fractures
• Nerve irritation
• Arthritis

Additional resource – Common cause of lower leg pain while running

Heel Pain Risk Factors in Runners

You’re prone to running-induced heel pain if you:

• Have super tight calves
• Run on a hard surface
• Running in ill-fitting or worn-out shoes
• Increase your training load too fast
• Are obese
• Have high arches or flat feet

How To Treat Heel Pain From Running

Home treatment works best if you address the symptoms early, so start managing your pain as soon as you feel ankle pain during or after running.

Here are the steps you need to take to reduce pain, stress, and inflammation.

Stop Running

Your first step should be to stop training and give the affected limb enough rest.

As a rule, rest from running and other weight-bearing movements that cause pain.

Resume training only when your symptoms fade.

To soothe pain and improve your flexibility, perform gentle foot stretches three times daily for at least five minutes each session.

You can turn a temporary annoyance into a chronic condition by skipping rest. Conversely, scaling back on training or stopping altogether can help soothe your pain, inflammation, and stress.

Ice Therapy

Cold therapy is a convenient and easy way to relieve heel pain by limiting inflammation in the affected area.

Easy.

Put a sports water bottle in the freezer, then roll your arch over it for 15 to 20 minutes every morning.

Try Out Inserts

If shelling money on a new pair of shoes isn’t within reach,  try protecting your feet from additional damage by wearing a set of orthotic inserts.

Also known as insoles or orthotics, inserts can provide extra support and cushion to help soothe your pain and prevent further damage.

Insoles fit inside your running shoes and function as a shock absorber between the base of the feet and the shoe’s base. These inserts may help improve your stability, correct muscle imbalances, and prevent your foot from moving excessively or incorrectly.

You can get over-the-counter (OTC) inserts or have them specifically made for you.

It all depends on your needs and your budget.

Night Splints

If plantar fasciitis is the cause of your heel pain from running. Then try a night splint. This should help keep the foot flexed, which stops the plantar fascia from shortening (the reason for pain on that first step in the morning).

Injections

If pain refuses to fade despite the home treatment, an injection into the bottom of your foot can help to soothe inflammation and pain.

What’s more?

Research has suggested that Botox injection for heel pain, for example, plantar fasciitis, might be even more effective than corticosteroid injections but consult your doctor first about your options.

Additional resource – Knee brace for runners

Always Have Your Shoes On

Avoid going barefoot to prevent further irritation and stress to your heel, especially when recovering from heel pain.

Most experts recommend wearing cushioning footwear for up to 6 weeks.

This is how long it can take for soft tissue injuries to heal.

Have Some Drugs

In cases of stubborn pain, consider taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as naproxen and ibuprofen.

Feel free to experiment with natural pain relievers such as turmeric, cloves, and fish oil supplements.

Additional Resource – Your guide to runners itch

Try Shock Wave Therapy

If your heel pain refuses to fade, I urge you to consult a doctor about trying shock wave therapy.

This non-invasive procedure involves a probe that emits a burst of high-energy sound waves into the affected tissues. This tells the brain to start repairing the affected tissues. This, in turn, can sooth pain almost immediately.

Again don’t take my word for it.

This research has found that a single session of shock wave therapy helped with plantar fasciitis treatment and has helped with soothing pain over the long term.

Stretching

Your doctor or podiatrist will prescribe the most appropriate stretches for you to perform as a part of your treatment plan.

You can stretch your calf a few times throughout the day.

I’d recommend using a towel or belt to stretch your calf muscles. Do this first thing in the morning before you get out of bed for 45 to 60 seconds.

Standing Calf Stretch

https://www.youtube.com/watch?v=HSxnv6s-dAo

Rolling Stretch

Foot Flexes

Marble Pickups

Just be careful. Aggressive stretching may further irritate or damage injured tissues, so it’s always best to get your doctor’s green light before stretching.

Additional Resource – How To Prevent Ankle Pain For Runners

Stay Active

Consistent physical activity is the ideal natural anti-inflammatory measure you can take, so keep moving even if you find yourself injured.

All in all, choose exercises that cause no to minimum pain in the affected limb.

You’re doing it right as long as it’s a workout routine you love, and it’s not making your symptoms worse.

You have many options, such as pool running, elliptical machines, yoga, cycling, and other low-impact exercises.

It’s really up to you.

Patience is the most important thing to remember when recovering from heel pain.

The rest is just details, as the saying goes.

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

When To See a Doctor For Heel Pain

Mild heel pain from running can be treated with home treatments and preventive measures.

Initially, when you have heel pain from running, your first reaction is to wait and see if it improves. But if the pain lingers or worsens, it’s time to consult a doctor.

Most runners may dislike consulting with a physician every time something happens. After all, pain and injury are unavoidable if you run often and hard. However, pain is your body’s way of telling you something is wrong.

Here’s the truth

If your heel pain from runners worsens despite resting and applying home treatment, book an appointment with a doctor.

You might have injured one of the structures within your foot and ankle that need immediate medical attention.

Red flags that it might be time to see a physician include:

• Weakness
• Bruising
• Heel pain even while resting
• Fever
• Inability to wear bear
• Tingling
• Limited range of motion in the affected limb
• Numbness
• Intolerable pain
• Severe swelling
• Heel pain accompanied by numbness or fever

Standard Treatments

To treat your heel pain, your doctor will assess your lower limb and check your medical history. They might also perform X-rays and other imaging modalities. This should help them tell which type of heel pain you suffer.

In some cases, especially if the pain didn’t fade with home treatments, your heel pain might be blamed on underlying medical conditions such as arthritis or diabetes.

Depending on what’s ailing, your doctor may offer different treatment options, including:

• Physical therapy
• Orthopedic shoes
• Athletic wrap
• Injections such as cortisone
• Wound care
• Shockwave therapy

Heel pain from running – The Conclusion

There you have it!

The above tips cover some of the best guidelines for treating and preventing heel pain from running.

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.