Explained: The Science Behind Leg Muscle Cramps While Running

Whether you’re a seasoned marathon conqueror or just lacing up your sneakers for a fun jog, you know those pesky leg muscle cramps can ambush you when you least expect it.

But fret not, my running comrades, for today we have the ultimate playbook to outsmart those muscle knots and ensure smooth sailing on your running adventures!

Now, I won’t sugarcoat it – muscle cramps are the common enemy we all face, but fear not, we’re not waving the white flag just yet. Oh no, my friends, there’s a bright and shiny silver lining!

By being savvy and paying attention to the battlefield – I mean, the possible triggers – we can turn the tide in our favor and crush those cramps before they even think of crashing our running parade

So, are you ready to arm yourself with the knowledge and strategies to banish those pesky cramps from your running routine? Of course, you are! Today’s post is your trusty guidebook, your secret weapon, your ticket to pain-free running and reaching your personal best.

I’ll explore some tried-and-true treatments and prevention options that will keep those muscle knots at bay, leaving you to conquer the roads like the running champ you truly are.

Without further ado, let’s lace up those shoes and dive headfirst into this epic battle against leg muscle cramps!

Muscle Leg Cramps While Running Explained

Picture this: you’re out on the road, pounding the pavement with the wind in your hair, feeling like a true running champion.

But suddenly, out of nowhere, it strikes – the dreaded leg muscle cramp! It’s like a stealthy honey badger, lurking in the shadows, ready to pounce at any moment, whether you’re mid-run or chilling on the couch watching TV.

Sneaky little devil, isn’t it?

Now, you might be thinking, “Come on, cramps, can’t you pick a more convenient time to ruin my day?” And you’re not alone in this struggle. Virtually every runner has encountered these muscle knots at some point, especially during those grueling long-distance runs.

In fact, research shows that around 40 percent of long-distance athletes suffer from these pesky cramps, often targeting the calves, hamstrings, and quadriceps, just when they’re about to cross the glorious finish line.

But let’s delve into the nitty-gritty of these leg muscle cramps and uncover the science behind this villainous phenomenon.

You see, normally, our muscle fibers behave like well-trained soldiers, dutifully shortening and lengthening when we need them to. But when cramps strike, it’s like a mutiny in your muscle army – those fibers rebel and stubbornly stay in a shortened position, causing tension, pain, and even forcing your ankle to flex like an unwilling contortionist.

Not the kind of flexibility we’re aiming for, right?

What Causes Muscle Cramps When running?

Muscle cramps are the unwelcome guests that crash our running parties uninvited!

So, what’s the culprit behind these pesky muscle contractions that can turn our smooth-sailing runs into a chaotic rollercoaster of pain and frustration?

Well, if we’re playing the blame game, we’ve got to point our fingers at overuse – the classic culprit for muscle cramps during a run. It’s like pushing your body, especially those hardworking muscles, to their limits and beyond.

Picture this: you’re so excited to hit the road that you forget all about the warm-up, or you decide to conquer the scorching hot weather for an extended period – and that’s when trouble starts brewing.

Here’s the secret behind the curtain: muscle cramps are caused by our muscles repeatedly or for prolonged periods loading up in a shortened position.

It’s like asking your muscles to do a never-ending marathon in a cramped room – they’re bound to rebel! Those poor calf muscles, in particular, are notorious for falling victim to these cramps, probably because they’re stuck in a shortened position when you’re running.

But fear not, my fellow runners, for we hold the key to soothing this pain – enter the recovery position!

Picture this: your muscle fibers are like a tightly coiled spring, and we just need to give them a little stretch to let go of that tension. Voila! Relief is on the way!

Leg Muscle Cramps Are Not Created Equal

Here’s the truth. Not all muscle cramps are created equal. Oh no, they come in different shapes and sizes, varying in severity from one runner to another.

Some may fall into the mild category – more like a pesky mosquito bite – while others can be so excruciating that they completely shut down the muscles, throwing your running routine off track like a dramatic plot twist.

When Do Muscle Cramps Hit?

But wait, there’s more – the timing of these sneak attacks is utterly unpredictable. It’s like they have a mind of their own, striking when you least expect it.

Picture this: you finish a fantastic run, feeling on top of the world, and then hours later, while you’re peacefully resting or even catching some Zs, bam! The cramps sneak in, uninvited, and turn your blissful slumber into a restless dance of discomfort.

How to Soothe a Leg Muscle Cramp While Running

Picture this: you’re out there, conquering the road like a fearless warrior, when suddenly, a muscle cramp ambushes you out of nowhere. Fear not, my brave runners, for we shall face this challenge head-on with our mighty arsenal of tactics!

Step one, when the cramp strikes, don’t panic – channel your inner Yoda and remember: “Slow it down, stop, and take care of the cramped muscle.” Yes, my fellow Jedi runners, listen to the wisdom of the Force and gradually slow down your pace, eventually coming to a gentle halt.

Just like a skilled conductor, you’re orchestrating a smooth transition to deal with the situation at hand.

Now, it’s time for the magical stretch – the classical standing calf stretch! Picture this: you find a sturdy object, like a wise old tree or a trusty wall, and lean into it with your heels firmly planted on the ground.

Ah, sweet relief!

But wait, what if the cramp is as stubborn as a mule? Fear not, for we have a secret weapon – lie on your back and elevate that cramping leg in the air. Then pull your toes towards your head. Let the affected area be higher than your head – it’s like giving the cramp a taste of its own medicine!

But the magic doesn’t stop there, my friends. Now it’s time for the massage – the ultimate relaxation therapy for those stubborn muscle fibers. Picture this: you’re like a master sculptor, gently kneading the affected spot to increase blood flow and resolve the spasm.

Don’t worry if you’re not a massage pro – just find the most painful point and start rubbing there, following the muscle band like a trailblazer seeking hidden treasure.

Once the cramp subsides and peace is restored in your kingdom of muscles, it’s time to embark on the slow and steady path back to running.

Picture this: you’re like a cautious explorer, resuming your journey with a gentle pace, gradually building up your speed like a locomotive gaining momentum. No need to rush, my fellow adventurers, for we shall conquer this path step by step.

Now, if the cramps persist despite your valiant efforts, it might be time to bid adieu to the running session and head back to the comfort of your home base. Picture this: you’re like a wise general, knowing when to retreat and regroup for a better battle next time. Remember, running through a cramped muscle is like battling a dragon with a toothpick – not the smartest move, my friends!

And here’s a valuable tip from the sages of running – if that muscle tightness lingers for days after the initial cramp, it’s time to consult the ultimate expert – your doctor. It could be a medication side effect, a sneaky vitamin deficiency, or even an underlying medical condition.


Leg Cramps while Running – The Conclusion

In conclusion, remember these invaluable guidelines to battle the muscle leg cramps while running.

Pace yourself wisely, and the cramp monster shall cower before your prowess. I hope you find these insights practical and useful on your running odyssey.

But let the conversation not end here, for I invite you to share your thoughts and questions in the section below.

Together, we shall forge a community of knowledge and support, celebrating the love of running. Until we meet again, my fellow runners, keep training strong and may the cramp-free miles be ever in your favor!

In the meantime, thank you for dropping by.

Keep training strong.

David D

The Power of Micronutrients: The 10 Must Vitamins & Minerals For Runners

Are you ready to level up your running game with the secret ingredient to success? Buckle up, because we’re about to dive into the world of micronutrients, the unsung heroes of nutrition!

As runners, we know that a well-balanced and nutritious diet is essential for maximizing our recovery and performance. But did you know that micronutrients, found in vitamins and minerals, play a critical role in our bodies’ optimal functioning? They may be tiny, but their impact is enormous.

Think of micronutrients as the conductors of a biochemical orchestra, ensuring every aspect of our body functions harmoniously. From protein production to hormone regulation and enzyme action, they are the driving force behind our daily performance—both on and off the running field.

Here’s the deal: when you’re running regularly, your body’s micronutrient reserves can take a hit, especially if you’re not following a well-balanced diet or pushing yourself too hard. That’s why I’m to guide you through the top 10 essential micronutrients that can take your running to the next level.

No need for flashy capes or masks; all you need is a plate full of nutrient-rich foods to power your running journey.

So, let’s explore these essential micronutrients and discover the best food sources to fuel your body like never before.

Get The Micros From Your Diet

Picture this: your body is like a high-performance sports car, and the fuel you put in it determines how well it runs. You wouldn’t fill up a Lamborghini with cheap, low-quality gas, would you? Of course not! The same goes for your body.

To unleash your inner running beast, you need the best possible nutrition – and that means getting your vitamins and minerals straight from nature’s buffet. Say goodbye to processed junk and salty temptations. Instead, dive headfirst into a world of mouthwatering vegetables, lean meats, hearty whole grains, legumes that pack a punch, and an abundance of colorful fruits that will make your taste buds dance.

Sure, you might be tempted by those shiny bottles promising an instant micronutrient fix. But let me tell you a secret – there’s no shortcut to true vitality and performance. Bottled supplements can lend a helping hand, but they’ll never replace the power of a well-rounded diet.

Now, here’s the trick – you need just the right amount of these nutritional superheroes. Think of it as Goldilocks and her quest for the perfect porridge – not too little, not too much, but just right. Striking this balance is what leads to the magic sweet spot of optimal health and running prowess.

Let’s get to it.

Vitamin C

Ah, Vitamin C, the superhero of the micronutrient world! It’s like the handyman your body calls upon for all things maintenance. Imagine it with a little toolbelt, going around, keeping your capillaries, bones, and teeth in tiptop shape.

But wait, there’s more! This mighty vitamin is like a shield against the pesky invaders trying to crash the party. Yup, it’s your body’s bodyguard, fending off those nasty upper respiratory tract infections that could put a damper on your long-distance running adventures.

And that’s not all – Vitamin C has some serious ninja moves too. When you’re out there running and generating all those free radicals, it swoops in like a ninja warrior to neutralize them, sparing you from delayed onset muscle soreness. No need to suffer the post-run aches and pains when Vitamin C is on your side!

But wait, there’s still more to this incredible nutrient. It’s like a traffic controller, directing iron to where it needs to go, especially from non-meat sources. This is crucial for reducing the risks of anemia, ensuring your energy levels stay sky-high for those epic runs.

And here’s the grand finale – Vitamin C is the master builder of collagen, the raw materials your body needs to construct the very foundation of your muscles, blood vessels, cartilage, and bones. It’s like the architect and engineer of your body, ensuring everything stays strong, flexible, and resilient.

Best sources include bell pepper, guava, orange, kiwi, strawberries, grapefruit, papaya, broccoli, cauliflower, cantaloupe, pineapple, and kale.

How much? 90 to 100 milligrams/day for men; 70 to 80 milligrams/day for women.

How to get it?

  • ½ cup of guava= 190 milligrams
  • ½ cup of raw red sweet pepper = 100 milligrams
  • One cup of grapefruit juice = 85 milligrams
  • One medium kiwi = 70 milligrams
  • One medium orange = 70 milligrams
  • One medium kiwifruit = 64 milligrams
  • ½ cup of raw green pepper = 60 milligrams
  • ½ cup of strawberries = 50 milligrams
  • ½ cup of cooked broccoli = 50 milligrams
  • ½ cup of fresh strawberries = 50 milligrams
  • ½ cup of Brussels sprouts = 50 milligrams
  • ¼ medium papaya= 47 milligrams
  • ½ cup of raw broccoli = 40 milligrams
  • ½ cups of broccoli = 38 milligrams
  • ¾ cup of tomato juice = 33 micrograms
  • ½ cauliflower = 30 milligrams
  • ½ cup of pineapple = 28 milligrams
  • ½ cup of mango = 23 milligrams

Vitamin D

Ah, Vitamin D, the sunshine vitamin – it’s like a tag team partner for calcium, ensuring your bones stay strong and unbreakable.

But beware, my fellow runners, a deficiency in this dynamic duo could spell trouble. Imagine your performance taking a nosedive due to increased risks of stress fractures and chronic inflammation. It’s like a villain sneaking into your body, sabotaging your hard-earned progress!

But fear not, there’s a way to summon the power of Vitamin D and boost your energy reserves. Research from The Newcastle University has unveiled its secret weapon – the ability to rejuvenate your muscles’ mitochondria, the powerhouse that fuels your every move. Talk about an energy recharge for your muscles!

And here’s a fascinating tidbit – Vitamin D is like a mood-enhancing elixir. Subjects in the study reported feeling less fatigue after a dose of this superhero nutrient. It’s like a burst of sunshine in a bottle, lifting your spirits and fueling your motivation to conquer any running challenge.

But wait, there’s a plot twist – if you’re in the dark, quite literally, with dark-colored skin, protective clothing, or limited sunshine exposure, it’s time to take action. Get your Vitamin D levels checked, just like a secret agent investigating the enemy’s stronghold. And, of course, consult a certified physician for the ultimate strategy against a deficiency.

Now, let’s talk about its best sources. While a well-rounded diet is good, it might not be enough for this superstar vitamin. The real magic happens outdoors – yes, under the bright rays of the sun! Vitamin D is produced when your skin meets the sun, like a spell of enchantment.

And here’s a tip from the experts – a quick 10 to 15 minutes in the midday sun, dressed in a tank top and shorts (sans sunscreen), can provide you with a burst of around 10,000 international units of this magical vitamin. It’s like a power-up to invincibility!

But don’t worry if you prefer other sources. You can still call upon dairy, irradiated mushrooms, fatty fish, and fortified foods like milk and orange juice to keep the Vitamin D army strong.

How Much? 2000 to 3000 International Units (IU) per day for both men and women.

How to get it?

  • One tablespoon of cod liver oil = 1300 IU
  • 3 ounces of swordfish = 550 IU
  • 3 ounces of salmon = 450 IU
  • 3 ounces of canned tuna = 150 IU
  • One cup of orange juice fortified with Vitamin D = 140 IU
  • One cup of nonfat, whole, and vitamin D-fortified milk = 120 IU.
  • 8 ounces of fortified milk = 100 IU
  • 8 ounces of fortified orange juice = 100 IU
  • 4 ounces of fortified yogurt = 60 IU
  • One tablespoon of Fortified Margarine = 60 IU
  • 3 ounces of cooked liver beef = 42 IU
  • One cup of fortified cereal = 40 IU
  • 3 ounces of Swiss cheese = 18 IU

Vitamin A

Ah, Vitamin A – the superhero of vitamins, swooping in to save the day and keep your body in top-notch condition! This fat-soluble powerhouse wears many hats, performing a spectacular juggling act of vital functions that make it an essential part of your running team.

First and foremost, Vitamin A is like the architect of growth, ensuring that your body’s construction crew builds you up strong and tall, just like a magnificent skyscraper reaching for the sky. And let’s not forget its secret weapon – the immune system booster! With Vitamin A on guard, your body’s defenses are like an impenetrable fortress, protecting you from any unwanted invaders.

But wait, here comes the most dazzling feat – improved vision! Vitamin A is like a masterful magician, conjuring up crystal-clear eyesight and sharpening your focus like a camera lens, making sure you never miss a step on your running journey.

And that’s not all – brace yourself for the grand finale! Vitamin A is your trusty antioxidant ally, defending your body’s cells from the ruthless villains known as free radicals. Picture it like a fierce battle between good and evil, with Vitamin A shielding your cells from harm’s way, like an invincible shield.

Now, here’s a fun fact that adds a touch of trivia to our Vitamin A saga – it was the very first vitamin to be discovered! With such a prestigious title, it’s no wonder Vitamin A gets the prime spot with the first letter of the alphabet, proudly leading the way for other vitamins to follow..

Best sources: Sweet potato, carrots, pumpkin, squash, green leafy vegetables, bell pepper, eggs, beef, and peaches.

How much? 900 to 1000 micrograms daily for men and 700 to 800 micrograms daily for women.

How to get it?

  • 2 ounces of beef liver = 4000 micrograms
  • One medium sweet potatoes = 1000 micrograms
  • ½ cup pumpkin = 950 micrograms
  • ½ cup of carrots = 680 micrograms
  • ½ cup of spinach= 570 micrograms
  • ½ cup turnip greens = 450 micrograms
  • One cup of ricotta cheese = 270 micrograms.
  • 3 ounces of Atlantic herring = 220 micrograms
  • One cup of, fat-free or skim, milk = 150 micrograms
  • ½ cup of raw cantaloupe = 140 micrograms
  • ½ cup of sweet, red, peppers = 120 micrograms
  • One medium mango = 112 micrograms

Vitamin E

Ah, the enigmatic Vitamin E, a true master of disguise with its many faces! This vitamin isn’t just a one-trick pony; it’s like a magician with a bag of eight different tricks up its sleeve. Meet the dynamic duo of tocotrienols and tocopherols, each with their own unique flair and superpowers, coming together to form the Vitamin E dream team!

Now, let me tell you a secret – Vitamin E is not just any regular antioxidant; it’s like a fortress protecting your body’s precious cells. Like a vigilant guardian, it stands tall against the ruthless enemies known as free radicals, ensuring they don’t breach your body’s defenses and cause mayhem. Picture it as a shield, keeping your cell membranes intact and strong, like a formidable fortress wall that nothing can penetrate.

And here’s the twist – Vitamin E is a true friend of your immune system, like a superhero sidekick, always ready to lend a helping hand. With its remarkable powers, it fortifies your immune troops, gearing them up for battle against bacteria and viruses. So, even if you’re pushing the limits with intense running, fear not! Vitamin E has your back, reducing the chances of getting sick and keeping you in the running game.

But hold on tight, because I’ve got some exciting news for you! A groundbreaking research revelation straight from the Journal of Clinical Epidemiology! In fact, adequate intake of Vitamin E can slash the risk of pneumonia by a staggering 69 percent among non-smokers who exercise. That’s like having a secret weapon to fend off pneumonia, ensuring you stay in top form for all your running escapades.

How Much? 12 to 16 mg a day for both men and women.

Best sources: Almonds, sunflower seeds, olive oil, peanut butter.

How to get it:

  • One tablespoon of wheat germ oil = 20 milligrams
  • One ounce of dry roasted sunflower seeds = 8 milligrams
  • One ounce of sunflower seeds = 7.4 milligrams
  • One ounce of almonds = 7.3 milligrams
  • One ounce of dry roasted almonds = 6.8 milligrams
  • One tablespoon of sunflower oil = 5.6 milligrams
  • One ounce of hazelnuts =4.3 milligrams
  • One ounce of dry roasted hazelnuts = 4.3 milligrams
  • One medium avocado = 4.2 milligrams
  • One ounce of pine nuts = 2.6 milligrams
  • Two tablespoons of peanut butter = 2.5 milligrams
  • ½ cup of tomato sauce = 2.5 milligrams
  • One tablespoon of corn oil = 2 milligrams
  • ½ cup of spinach = 1.9 milligrams


Picture your bones as the foundation of a mighty fortress, and calcium is the crucial cement holding it all together. When you’re out there pounding the pavement, running with all your might, you need those bones to be as sturdy as ever.

Now, brace yourself for a jaw-dropping discovery straight from the American Academy of Physical Medicine and Rehabilitation! Consuming an extra cup of calcium-rich skim milk each day can work wonders, reducing the risk of stress fractures in us runners by a whopping 60 percent.

That’s like having an invisible shield protecting your bones from the perils of high-impact running.

But here’s the thing – your bones aren’t just idle bystanders; they’re smart, proactive defenders of calcium. When your blood supply runs low on this vital mineral, your bones step up like brave knights in shining armor, lending their precious calcium reserves to the cause.

But here’s the downside. When your diet falls short on calcium, it’s like a debt left unpaid. Those borrowed calcium soldiers never make their way back home, leading to a gradual decline in bone strength, and that’s when trouble starts brewing.

Now, let’s talk about calcium’s versatile talents. Not only does it fortify your bones, but it’s also a backstage magician, aiding in proper blood clotting – a lifesaver for those occasional mishaps during your running adventures. And let’s not forget its role in muscle contraction – like a conductor orchestrating a beautiful symphony, calcium ensures your muscles play their part in perfect harmony.

Best Sources: Milk, yogurt, cheese, canned salmon, beans, dark leafy greens, and some fortified cereals.

How Much? Research recommends getting at least 900 to 1,200 mg of calcium per day for active people.

How to get it?

  • 8 ounces of low-fat yogurt = 415 milligrams
  • 2 ounces of part skim Mozzarella = 400 milligrams
  • 8 ounces of low-fat, yogurt fruit = 360 milligrams
  • 3 ounces of, canned in oil, sardines = 320 milligrams
  • 8 ounces of calcium-fortified orange juice = 320 milligrams
  • 8 ounces of non-fat milk = 300 milligrams
  • 8 ounces of calcium-fortified soymilk = 300 milligrams
  • 8 ounces of whole milk = 275 milligrams
  • ½ cup of tofu made with calcium sulfate = 260 milligrams
  • 3 ounces of canned salmon = 180 milligrams
  • One cup of cottage cheese = 138 milligrams
  • ½ cup of turnip greens = 100 milligrams
  • One cup of fresh, cooked kale = 95 milligrams
  • One cup of raw Chinese cabbage, bok choy = 75 milligrams
  • One slice of whole wheat bread = 30 milligrams


Ah, iron – the unsung hero running through the corridors of our body, ensuring a symphony of vital functions! Picture it as a valiant knight, protecting the kingdom of your cells and organs, working tirelessly to keep you running strong.

Now, let’s unravel the magical role iron plays in our running adventures. Imagine myoglobin and hemoglobin as trusty carriers, like dedicated messengers delivering precious oxygen to your hard-working muscles.

Thanks to iron, these oxygen-carrying compounds ensure a smooth transfer, fueling your muscles like a well-oiled machine.

But beware of iron shortages! When your iron reserves run low, it’s like your messengers suddenly going on strike. The result? Anemia, the menacing villain of the running world.

It leaves your red blood cell count plummeting, dragging you into the abyss of poor recovery, chronic fatigue, and a dismal performance on the track.

Research has uncovered a shocking truth – each hour of pounding the pavement could swipe away 6 to 8 percent of your precious iron levels! That’s like a sneaky thief stealing your stamina bit by bit. No wonder iron deficiencies are common among athletes, especially our fearless female runners who need to be extra vigilant.

But fear not! There are ways to shield yourself from this villainous deficiency. Arm yourself with iron-rich allies like red meat, leafy greens, lentils, and fortified cereals. Embrace a balanced diet, and your iron knight will stand tall, guarding your running kingdom with unwavering loyalty.

Best Sources: Eggs, beef, broccoli, lentils, spinach, dates, raisins, almonds, green leafy vegetables, fortified cereals.

How much? Research suggests that men should shoot for 8 mg of iron a day while women need no less than 16mg.

How to get it?

  • One serving of breakfast cereals, fortified with 100% of the DV for iron = 18 milligrams
  • 3 ounces of Oysters, cooked with moist heat = 8 milligrams
  • One cup of canned white beans = 8 milligrams
  • 3 ounces of dark chocolate = 7 milligrams
  • 3 ounces of beef liver = 5 milligrams
  • ½ cup of boiled and drained lentils = 3 milligrams
  • ½ cup of boiled and drained spinach = 3 milligrams
  • ½ cup of boiled and drained chickpeas = 2 milligrams
  • ½ cup of kidney beans = 2 milligrams
  • ½ cup of canned tomatoes = 2 milligrams
  • One medium potato = 2 milligrams


Potassium is the mighty guardian of the electric kingdom within us! Alongside its trusty sidekick sodium, this duo wields the power of electrolytes, keeping our bodies in perfect harmony and balance. Think of them as the dynamic duo, working hand in hand to ensure your running engine runs like a finely-tuned sports car!

Picture this: as you pound the pavement, pushing your muscles to their limits, potassium swoops in like a superhero, aiding those muscle contractions, and speeding up your recovery. And let’s not forget the art of fluid balance – potassium, the graceful dancer, ensures that your body’s hydration levels stay in perfect sync, preventing any dreaded dehydration mishaps.

But wait, there’s more! This versatile superhero has a plethora of talents. Potassium moonlights as a master of metabolism, ensuring carbohydrates and proteins are processed like clockwork, fueling your every stride. It even promotes muscle growth, like a magical potion transforming your muscles into lean, mean running machines.

One of potassium’s most crucial tasks is regulating the mystical acid-base balance within your body. It’s like a skilled conductor orchestrating a symphony of chemical reactions, maintaining the perfect pH harmony within you. And as if that’s not enough, potassium joins forces with sodium once again, taming blood pressure and keeping those muscle contractions in check – talk about multitasking like a pro!

But beware, dear runners, a potassium shortage is no laughing matter! Research has revealed that a deficiency in this essential mineral can raise the stakes, leading to heart diseases, hypertension, and soaring blood pressure. Imagine those villains wreaking havoc within your body – a runner’s worst nightmare!

So, how do we keep this noble superhero by our side? Fear not, for the solution lies in a potassium-rich arsenal of delicious foods. Behold the potassium warriors – bananas, dried fruits, potatoes, beans, and so much more!

Incorporate these allies into your diet, and you’ll have potassium by your side, ready to defend your running kingdom from the clutches of those sneaky health villains.

Best sources: Bananas, dried fruits, winter squash, potatoes, cantaloupe, milk, spinach, and pinto beans.

How much? 4000 to 5000 milligrams a day for both men and women—if possible through your diet.

How to get it?

  • One sweet potato = 700 milligrams
  • ½ cup of cooked beet greens = 700 milligrams
  • One regular potato = 610 milligrams
  • ½ cup of white beans = 600 milligrams
  • One cup of artichoke hearts = 600 milligrams
  • 8 ounces of nonfat yogurt = 580 milligrams
  • 3 ounces of avocado = 540 milligrams
  • 8 ounces of low-fat yogurt = 530 milligrams
  • One cup of cantaloupe = 500 milligrams
  • 3 ounces of halibut = 490 milligrams
  • ½ cup of soybeans = 485 milligrams.
  • ½ cup of lima beans = 480 milligrams
  • One medium banana = 422 milligrams
  • ¼ cup of peaches = 400 milligrams
  • One cup of skim milk = 382 milligrams
  • ¼ cantaloupe = 370 milligrams
  • One cup of low-fat milk = 366 milligrams
  • ½ cup of kidney beans = 358 milligrams
  • ½ cup of cooked winter squash = 340 milligrams


You might not see magnesium grabbing headlines or flashing its name in neon lights, but rest assured, it’s silently working its magic behind the scenes.

Picture this: you, my fellow runner, are a magnificent symphony of 25 grams of magnesium, conducting a masterpiece of over 300 chemical processes within your very being!

Now, let’s take a closer look at this wondrous mineral’s abode. Half of its grand domain is nestled in the strongholds of your skeletal muscles, standing tall like sentinels guarding your every move. The other 50 percent gracefully roams free, gallivanting through your muscles, soft tissues, and even mingling with the precious bodily fluids that course through your veins.

But what makes magnesium the MVP of human function and health? Brace yourself, for this is where the real magic happens! Nerve function, muscle contractions – it’s all in the palm of magnesium’s hand.

As you dash across the running trails, it’s busy fueling the energy production, making sure you’re powered up like a well-oiled machine. Not to mention, magnesium is the conductor of insulin metabolism, keeping your blood sugar dance in perfect rhythm.

And hold your breath, for there’s more! Magnesium whispers to your blood pressure, coaxing it to stay within the healthy range, while overseeing the graceful rhythm of your cardiac activity. It even tends to the fortress of your bones, ensuring they stand tall and strong like the pillars of an ancient temple. Oh, and let’s not forget its role in protein synthesis, building the very foundations of your muscles – it’s a true marvel!

For us runners, magnesium takes center stage in the performance arena. But beware, my friends, a magnesium deficiency can cast a dark shadow on your running dreams. Chronic muscle cramps, lackluster recovery, and mediocre performance might be lurking around the corner, waiting to pounce on unsuspecting athletes.

Best sources: Leafy greens, pumpkin seeds, beans, almonds, Swiss chard, quinoa.

How much? 350 to 400 mg a day for men, and 300 to 340 mg a day for women.

How to get it?

  • One ounce of pumpkin = 150 milligrams
  • One ounce of Brazil nuts = 106 milligrams
  • One ounce of Bran cereals = 100 milligrams
  • ½ cup of spinach = 80 milligrams
  • One ounce of almonds = 78 milligrams
  • One ounce of cashews = 74 milligrams
  • ½ cup of soybeans = 74 milligrams
  • ½ cup of white beans = 66 milligrams
  • ½ cup of black beans = 60 milligrams
  • One ounce of peanuts = 50 milligrams
  • ½ cup of artichokes = 50 milligrams
  • ½ cup of navy beans = 45 milligrams
  • ½ cup of brown rice = 42 milligrams


Zinc is a critical mineral that quietly takes on a multitude of roles within the confines of our remarkable bodies.

This incredible micronutrient is the mastermind behind a symphony of biological processes. From orchestrating the grand production of protein synthesis to conducting the optimal function of your immune system, zinc is the conductor of a magical orchestra.

And that’s not all, my friends! Ever wondered how wounds seem to mend themselves miraculously? Well, you can thank zinc for its expert touch in the art of wound healing.

But wait, there’s more! Zinc oversees the delicate dance of cell division, making sure every step is executed flawlessly. When it comes to muscle cells, zinc is the energy production guru, ensuring your muscles are fueled up and ready for action. Oh, and let’s not forget about the brain – zinc plays a vital role in keeping your gray matter in tip-top shape, like a brain fitness trainer!

Not content with just that, zinc also lends a helping hand in the construction of a strong and healthy skeleton, providing the very building blocks for its growth. And just when you thought zinc had exhausted its superpowers, it throws in the remarkable feat of DNA synthesis, the very essence of life itself.

But hold on a moment! As much as zinc works tirelessly to keep us in peak condition, it faces a formidable foe – the loss of significant amounts in sweat and urine, especially after those intense and invigorating workouts. Imagine zinc as a noble soldier, leaving a trail of its precious self on the battlefield of exercise. And if your diet isn’t up to par, well, that’s when the risks of deficiency start creeping in.

Best sources: Dark meat, poultry, wheat germ, whole grains, raw oysters, fortified breakfast cereals, and seafood

How much? 10 to 12 milligrams a day for both men and women.

How to get it?

  • 3 ounce of cooked oysters = 74 milligrams (500% of RDA!)
  • 3 ounces of beef chuck roast = 7 milligrams
  • 3 ounces of cooked crab = 6.5 milligrams
  • 3 ounces of cooked lobster = 3.4 milligrams
  • 3 ounces of pork chop = 3 milligrams
  • 3 ounces of chicken = 2.5 milligrams


Sodium is a mineral that stands out from the rest with its unique and pleasing flavor. You might have encountered its familiar presence in that trusty table salt, where it reigns supreme, making up around 40 percent of this savory condiment.

But sodium is so much more than just a taste enhancer; it’s a behind-the-scenes superstar that keeps our bodies in perfect harmony.

Picture this: sodium taking center stage, ready to showcase its versatility in the grand spectacle of bodily functions. First up, muscle contraction – sodium is the maestro, orchestrating the graceful movements of your muscles, ensuring they perform in perfect synchrony.

But that’s not all! Sodium also moonlights as a pH regulator, maintaining the delicate balance of acidity and alkalinity in your body like a skilled tightrope walker.

Watch in awe as sodium conducts the symphony of nerve transmissions, ensuring that every message is relayed with precision and accuracy. And let’s not forget the art of proper hydration – sodium knows just how to keep the waterworks flowing, allowing you to stay quenched and energized.

But that’s not the end of the story! Sodium is a multitasking marvel, donning many hats to fulfill its responsibilities. It’s the guardian of joint flexibility, ensuring you can move with ease and grace. Keeping blood pressure in check? You can count on sodium to maintain that delicate balance.

And when it comes to muscle contractions and energy metabolism, sodium is the guiding force, making sure you have the strength to conquer any challenge.

But hold on to your water bottles, my fellow runners, because this mineral becomes even more crucial for those intense workout sessions lasting over 90 minutes.

As you push your limits, sodium is the unsung hero that bids farewell through your sweat, leaving you in need of replenishment. Picture yourself, drenched in determination, losing up to 600 to 2000 milliliters of sodium per hour of exercise – quite the feat, I must say!

So, listen closely to the whispers of your body, for it might be telling you that sodium needs to make a triumphant return. Especially if you’re hydrating with only water during your epic long runs, be mindful of the sodium that yearns to return to your side. Without it, you might find yourself in the grips of pesky heat cramps, and in extreme cases, even facing the shadows of danger.

How Much?

Research recommends that you should not consume more than 2300mg of sodium a day—that’s the equivalent of one teaspoon of table salt.

How to get it?

  • 1 teaspoon salt = 2,300 mg sodium
  • 8 ounce of tomato soup = 1000 milligrams
  • 8 ounces of tomato juice = 700 to 1100 mailgrams
  • 1/2 teaspoon salt = 1,150 mg sodium
  • 3/4 teaspoon salt = 725 mg sodium
  • 1/4 teaspoon salt = 575 mg sodium
  • 2 tablespoon of salsa = 220 milligrams
  • One ounce of bread = 100 to 200 milligrams
  • One ounce of potato chips = 160 milligram

From Track to Screen: The 8 Most Inspirational Running Films Ever Made

Hey there, fellow movie and running enthusiasts!

Ready to hit the ground running with some cinematic inspiration? Well, you’re in for a treat because I’m about to spill the beans on my absolute favorite running-themed movies and documentaries. Trust me, these films are like a shot of adrenaline for your running spirit!

Now, before we dive into the action, let me introduce myself. I’m a die-hard lover of the silver screen. Movies are my passion, my guilty pleasure, my everything (seriously, I can’t get enough!). And when it comes to running, well, let’s just say I’ve got a soft spot for it too.

That’s precisely why, in this article, I’m combining the best of both worlds. Whether you’re a seasoned marathoner or just getting started on your running journey, these flicks will light a fire under you like never before.

Some of them are all about running, while others weave it beautifully into their plots, showcasing the thrill of competition.

But hang on, these movies are more than just running tales. They are stories of grit, determination, and the unwavering human spirit that conquers all challenges. From overcoming obstacles to achieving greatness, you’ll witness firsthand what it takes to accomplish amazing things in life.

So, get ready to lace up your running shoes, grab that popcorn (or a healthy snack, if you prefer!), and prepare to be inspired. These films will have you hitting the pavement and logging in those miles in no time. Let’s go!

Forrest Gump

Get ready for a rollercoaster ride of emotions and inspiration! Forrest Gump holds a special place in my heart, and I’m about to spill the beans on why it’s an absolute must-watch for all the running enthusiasts out there.

Picture this: young Forrest, with his leg braces on, navigating through the ups and downs of childhood. Life threw its challenges at him, but he never let them define him. One day, like a phoenix rising from the ashes, he sheds those leg braces and discovers the joy of running. It’s like a metaphor for breaking free from our limitations and unleashing our true potential.

As Forrest grows up, his running becomes more than just a physical feat; it symbolizes his indomitable spirit and determination. He runs with everything he’s got, just like how we tackle life’s hurdles with passion and gusto.

And let’s not forget the golden thread of serendipity woven throughout the movie. Forrest’s life becomes an extraordinary journey as he somehow finds himself in the midst of significant historical events. It’s as if destiny is nudging him forward, and he takes each stride with childlike innocence, unburdened by the complexities of the world.

Now, here’s where the magic lies: Forrest’s relentless running mirrors our own pursuit of dreams. No matter what life throws at us, we keep running towards our goals. And guess what? Studies show that running is not just great for our physical health but also for our mental well-being. It’s like a double dose of positivity, and Forrest Gump embodies that beautifully.

As the story unfolds, you’ll witness Forrest running through the years, like a human timeline of events. It’s a stunning reminder that running connects us to the flow of life itself. Just like every step we take, every moment in history leads us to the next, and Forrest’s journey captures that essence brilliantly.

Spirit of The Marathon

Picture this: a captivating documentary that takes you on a pulse-pounding journey through the highs and lows of serious marathon training. It’s like a rollercoaster of emotions, and you won’t be able to tear your eyes away!

Enter “Spirit of The Marathon,” a masterpiece that follows the footfalls of six incredible marathon runners. Among them are the legendary Kenyan Daniel Njenga, whose strides are like poetry in motion, and the unstoppable American powerhouse, Deena Kastor. These athletes are more than just runners; they’re true marathon warriors, and their stories will tug at your heartstrings like nothing else.

As the camera rolls, you’ll witness their preparations and lead-up to the 2005 Chicago Marathon, a battlefield of endurance and willpower. Each step they take is a testament to their dedication and the spirit of human perseverance. It’s a glimpse into the minds of these champions as they conquer obstacles, both on the track and in their lives, like fierce warriors slaying dragons.

But it’s not just about physical prowess; it’s about the hidden motivations and secrets that fuel their passion. The documentary delves deep into their souls, unearthing the unyielding determination that keeps them going, even when the road ahead seems treacherous.

You’ll find yourself on a thrilling emotional marathon alongside them, celebrating their triumphs and shedding a tear for their struggles. It’s a rollercoaster ride of inspiration that’ll ignite a fire within any runner who dreams of conquering new heights.

And here’s the best part: studies have shown that watching inspiring documentaries like “Spirit of The Marathon” can actually boost your motivation and improve your own running performance. It’s like having a personal cheering squad pushing you forward!

And hey, if you’re left wanting more, fret not! The story continues with “Spirit of the Marathon 2.” This exciting sequel follows a fresh batch of runners as they prepare for the prestigious Rome Marathon. It’s a tale of new beginnings, where the torch of determination is passed from one generation of runners to the next..

The Barkley Marathons – The Race That Eats Its Young

Hold on tight, because I’ve got a gripping tale that’ll have you on the edge of your seat! Picture this: “The Barkley Marathons – The Race That Eats Its Young,” an awe-inspiring, award-winning documentary that uncovers one of the best-kept secrets in the world of sports.

Welcome to the Barkley Marathon, a brutal test of human limits held each spring in the mystical Frozen Head State Park. It’s a race that separates the wheat from the chaff, pushing runners to their physical and mental extremes. And let me tell you, this isn’t your run-of-the-mill 5k; it’s a jaw-dropping 100-mile expedition on an unmarked course that’ll leave you breathless.

This extraordinary race was the brainchild of Lazarus Lake, a mastermind who crafted the course based on a historic prison break in Tennessee. It’s like the ultimate challenge, where participants brave treacherous terrains and navigate through the unknown. Imagine running through a maze of obstacles, both physical and psychological, where the only way out is to push forward.

Here’s a staggering fact: for the first 25 years of the race, only ten tenacious runners managed to cross that elusive finish line. It’s a testament to the sheer difficulty and allure of this race. But hey, those numbers don’t define the Barkley Marathon; it’s about so much more than that.

“The Race That Eats Its Young” dives deep into the souls of these runners, capturing their raw determination as they push themselves to their very limits. It’s like a gripping drama, with emotions running high as they strive to complete the daunting course in a grueling 60 hours or less. Each step they take is a battle against the clock and their own doubts, a true test of guts and survival instincts.

Through the lens of this documentary, you’ll witness the human spirit at its most vulnerable and powerful. It’s a tale of pure perseverance, where dreams collide with reality, and ordinary individuals become extraordinary warriors.


“Icarus” is a riveting must-watch that transcends the boundaries of running, captivating both athletes and non-runners alike.

Imagine this: Bryan Fogel, a passionate amateur cyclist, sets out to uncover the truth about cheating in endurance sports.

Little did he know that his quest for answers would lead him down an unexpected rabbit hole. Enter Grigory Rodchenkov, the former president of a Russian Anti-doping laboratory, and suddenly, the plot takes an exhilarating twist.

As the story unfolds, “Icarus” transforms into a gripping tale of doping in Russia, unearthing a web of deceit that extends far beyond the athletic arena. It’s like a real-life spy thriller, where secrets are exposed, and the truth sends shockwaves through the sports world.

This documentary pulls back the curtain on a long-established program that involved numerous Russian athletes and sports officials. The revelations are nothing short of astonishing, and they eventually lead to the downfall of a system built on lies and deceit.

Now, here’s the thing: “Icarus” isn’t just about sports or cheating; it’s a powerful reflection of the human condition.

It delves into the dark corners of ambition, greed, and the relentless pursuit of success, no matter the cost. It’s like the cautionary tale of Icarus himself, who flew too close to the sun and paid the price for his arrogance.

Directed by Bryan Fogel, this documentary takes you on a rollercoaster of emotions. You’ll witness interviews with key figures, including Thomas Bach and Don Catlin, as they unravel the complex web of deception that tainted the world of sports.

And let me tell you, the impact of “Icarus” goes far beyond the screen. It’s a wake-up call that highlights the importance of fair play and integrity in sports and in life. This powerful film will make you question the boundaries of morality and the lengths people will go to achieve their dreams.

Unbroken (2014)

Get ready to embark on an extraordinary journey of resilience and courage with “Unbroken” – a gripping war drama that will have you on the edge of your seat!

Set against the backdrop of the 1936 Olympics, the movie follows the life of Louis “Louie” Zamperini, a remarkable athlete with Olympic dreams. But fate had a different plan for him when he enlists in the Army during World War II. What unfolds next is a heart-stopping tale of survival, strength, and unyielding spirit.

Picture this: after his military plane crash-lands in the vast ocean, Louis finds himself stranded on a raft for a staggering 47 days. It’s like a battle against the elements, where every passing moment tests his endurance and will to survive. But even that was not the end of his ordeal.

Captured by the Japanese Navy, Louis endures the unimaginable as he’s sent to a series of brutal prisoner-of-war camps. It’s a true test of the human spirit, where his unwavering resolve shines like a beacon of hope amid the darkest of times.

Throughout the movie, you’ll witness the indomitable spirit of a man who refused to be broken, no matter the odds stacked against him. It’s like a symphony of strength, where the human willpower becomes a force of nature, capable of overcoming even the most harrowing circumstances.

Directed by the talented Angelina Jolie, “Unbroken” takes you on an emotional rollercoaster. You’ll be captivated by the stellar performances of Jack O’Connell, Miyavi, and Garrett Hedlund as they bring this remarkable true story to life.

This war drama isn’t just about battles and conflicts; it’s a powerful reminder of the resilience of the human spirit. It shows us that even in the face of unimaginable challenges, the human heart can triumph, emerging victorious against all odds.

I Am Bolt (2016)

Hold onto your hats, because we’re about to dive headfirst into the electrifying world of the fastest man alive with “I Am Bolt” – a documentary that takes you behind the scenes of the legendary Usain Bolt’s life like never before!

Now, we all know Usain Bolt; he’s a name that echoes through the annals of history as the speed demon who left a blazing trail on the track. But hey, do you want to know what fuels the fire in this Olympic icon? That’s where this documentary comes into play, giving us an exclusive and intimate look into the life of this sprinting legend.

“I Am Bolt” graced our screens after Usain Bolt’s retirement, a time when he had already snatched a myriad of gold medals and earned the title of the fastest man in the world. But trust me, there’s more to his journey than just medals and accolades.

This film unravels the incredible rise of the Jamaican sprinter into global fame. It’s like witnessing a meteoric rise to stardom, where he shattered world records in the 100 and 200-meter sprints and claimed an astonishing nine gold medals. The stadium lights couldn’t contain the brilliance of this star, and the world watched in awe as he blazed his way into history.

But beyond the glamour and the flashbulbs, “I Am Bolt” provides a rare peek into the man behind the title. You’ll witness his training regimen, the challenges he faced, and the moments of self-doubt that came with the weight of being the fastest man in the world. It’s like a window into the soul of a champion, where you see the trials and tribulations that shaped his journey.

Directed by the talented duo of Benjamin Turner and Gabe Turner, this documentary captures the essence of Usain Bolt’s magnetic personality. And brace yourself, because you’ll be treated to appearances from other sporting legends like Serena Williams and Pelé, adding to the star-studded allure of this cinematic gem.

“I Am Bolt” isn’t just a documentary about a runner; it’s a celebration of the human spirit and the pursuit of excellence. It’s a story that reminds us that even in the face of immense pressure and expectations, we can rise above and achieve greatness.

Chariots of Fire (1981)

“Chariots of Fire” is not just a movie; it’s an epic journey that transcends sports and races, and it’s one of the greatest British films of all time.

Set against the backdrop of the 1924 Olympics, this film weaves together the incredible stories of two British athletes: Eric Liddle and Harold Abrahams. But let me tell you, it’s so much more than just a tale of running; it’s a powerful exploration of unity, diversity, and the triumph of the human spirit.

Harold Abrahams, portrayed brilliantly on screen, uses his running prowess as a weapon to confront the antisemitism he endured at Cambridge University. It’s like a metaphor for standing tall in the face of prejudice, letting the rhythm of his feet drown out the noise of discrimination.

On the other hand, we have Eric Liddle, whose faith and devotion to God drive his running. He believes that every stride he takes is part of a divine plan, an act of worship to please his Creator. It’s like watching a man run with his heart and soul, showing us that there’s more to sports than just the physical aspect.

And let’s not forget the incredible accolades showered upon this film. “Chariots of Fire” brought home four Academy Awards, including Best Picture, Best Screenplay, Best Costume Design, and Best Original Score. It’s like a symphony of achievement, where every element of this film comes together to create a masterpiece.

Directed by the talented Hugh Hudson, “Chariots of Fire” breathes life into these iconic characters, portrayed by the likes of Ben Cross, Ian Charleson, and Nicholas Farrell. Their performances are nothing short of spectacular, and they make you feel every triumph and setback along their arduous journeys.

This film reminds us that sports can be a unifying force, bridging gaps between cultures and religions. It shows us that when we put aside our differences and focus on our shared humanity, we can achieve greatness beyond measure.

Run Fatboy Run

And there you have it, a delightful and hilarious treat to wrap up our list – “Run Fatboy Run!” If you’re in the mood for some laughter and lightheartedness, this comedy is exactly what the running doctor ordered!

Meet Dennis, brilliantly portrayed by Simon Pegg, a man on a mission to win back his ex-fiancée whom he left at the altar five years ago. But here’s the twist – to prove himself worthy, he decides to take on the ultimate challenge: running a marathon. Now, let me tell you, Dennis jumps headfirst into this crazy adventure without realizing the magnitude of what he’s getting into.

“Run Fatboy Run” serves up the funniest take on the trials and tribulations of long-distance running you’ll ever encounter. Trust me; this guy makes every rookie mistake in the marathon book! From improper training to signing up for all the wrong reasons and using the wrong gear, it’s a laugh riot from start to finish.

Picture this: Dennis is the epitome of an amateur marathoner, hitting all the classic stumbling blocks along the way – blisters, chafing, and the infamous “hitting the wall.” It’s like watching a lovable disaster unfold, and I promise, the chuckles won’t stop coming.

Now, don’t expect a fairy tale ending where he takes home the gold medal; this isn’t your typical sports movie. Instead, Dennis finds himself as the very last runner to cross that finish line. But hey, he may not have come in first, but he accomplished something even more valuable – he finished what he started.

Directed by the talented David Schwimmer and featuring a stellar cast including Thandiwe Newton and Hank Azaria, “Run Fatboy Run” is a rollercoaster of laughs and heartwarming moments. Sure, the plot might be a tad predictable, and you might cringe at some of Dennis’s antics, but that’s precisely what makes this movie so endearing.


Any other recommendations? Feel free to add them in the comments’ section. I’d love to hear from you!

I’d love to hear which ones you decide to watch and your thoughts on them. Happy watching, and may these films continue to fuel your passion for running and life’s endless possibilities!

Concrete vs. Asphalt: Choosing the Best Running Surface for City Dwellers

picture of Calf Pain

If you’re like me, you’ve probably heard all the horror stories about the perils of running on hard surfaces like concrete and sidewalks. But let’s face it, for us city dwellers, sometimes these are the only choices we’ve got when we’re itching to squeeze in a run amidst the hustle and bustle of life.

So here’s the big question: which of these hard surfaces is kinder to our precious legs? Well, fear not, my running comrades, because today, I’ve got the scoop on the ups and downs of pounding the pavement on both concrete and asphalt. We’ll weigh the pros and cons, explore the science, and help you make an informed decision on where to plant your next footfall.

So strap in and get ready for a wild ride as we delve into the world of running surfaces. Get those running shoes ready, because we’re about to hit the ground running, quite literally! Let’s go!

Running On Asphalt

Picture this: you’re out for a morning run, the sun just beginning to rise, and your feet hit the pavement.

Ah, the classic sound of asphalt beneath your trusty running shoes. It’s a combination of tar, sand, and crushed rock—the stuff that most roads are made of. Asphalt, my friend, the unsung hero of running terrains.

Now, let’s talk pros! Asphalt is like the cheetah of running surfaces—it’s fast, it’s smooth, and boy, is it easy to measure your pace.

Plus, it’s got some give, which means your joints get a bit of relief from the impact. No wonder most road races happen on this speedy stuff. If you’re gearing up for a big race, consider asphalt your new BFF during training.

But hold your horses, we’re not done yet. Every rose has its thorn, and asphalt is no exception. While it’s not the toughest terrain out there, it’s not a fluffy cloud either. So, watch your step, because those sloped shoulders on some roads can mess with your balance.

Your body might go into overdrive trying to compensate for the difference in height, and that can lead to injuries if you’re not careful. And don’t get me started on the hazards littered on the road—trucks, potholes, you name it.

Now, if asphalt was a character, it’d be like that cool, fast-talking friend you love hanging out with but also have to keep an eye on.

Running on The Sidewalk

Concrete, the stuff most sidewalks are made, ss constructed by mixing a cement binder with an aggregate. It’s the backbone of every pavement surface around the globe. Wherever you go, you’ll probably find concrete beneath your feet, ready to take you on an adventure.

Now, let’s get to the nitty-gritty, the good and the not-so-good.

First up, the pros! Picture this: you’re trotting along the sidewalk, and it’s all yours—reserved just for pedestrians like you. It’s like your private running path in the midst of the city chaos, making it way safer than the busy roads.

And guess what? Running on the sidewalk means you’re just a hop and a skip away from that lush, green grass.

But let’s not ignore the elephant in the room. Concrete, my friends, is a beast. It’s the Hulk of terrains—rock-solid, unyielding, and boy, it can deliver quite a shock to your lower body joints.

Ouch! Keep in mind; it’s ten times harder than asphalt.

So, imagine your feet having a wrestling match with this mighty force every time you run. It’s tough on those joints, so make sure to listen to your body and give it some extra TLC.

And don’t even think about pulling a superhero move on a rainy day. Concrete turns into a slip ‘n slide when it’s wet, and you definitely don’t want to test your running skills on that obstacle course. So, my fellow runners, be cautious, especially when the skies are crying.

Concrete, the unyielding warrior of sidewalks—though it can be harsh, it’s a path you’ve got to navigate with care. Stay strong, stay smart, and embrace the adventure!

Asphalt Vs. Concrete – Which One is Better For Runners?

You know what they say—when it comes to running surfaces, it’s like diving into a pool of scientific mysteries.

One study says concrete is the winner, while another raises its glass to asphalt. It’s a lively debate out there, my friends, and even the experts can’t seem to agree. It’s like a clash of titans in the world of running surfaces!

Now, picture yourself typing away on your trusty laptop, doing a good ol’ Google search. Lo and behold, you’re whisked away into a whirlwind of conflicting opinions from the gurus themselves. One expert shouts, “Concrete all the way!” while another yells, “Nah, go with asphalt!” It’s like a heated marathon of contradictions.

But if I had to pick a side in this epic battle, I’d raise my flag for team asphalt!

Why? Well, as long as it’s not on a slanted surface, asphalt’s got some aces up its sleeve.

It’s one of the fastest terrains to run on, and let’s not forget, most road races love to dance on this black beauty. So, it’s perfect training ground for your upcoming showdown!

Now, here’s the kicker—running on concrete might seem alluring, but over time, it can be like a slow, sneaky villain. The downsides of concrete start piling up, outweighing the pros.

You might want to think twice before hitting that tough, unyielding surface. But don’t fret! When it comes to asphalt, you can beat the odds and mitigate those risks.

Here’s a secret stash of suggestions:

Safety first, my fellow road warriors! Seek out roads with spacious shoulders and bike lanes—a buffer zone between you and those zooming cars keeps you safe and sound. And remember, you’re not above the rules of the road! Yield to crosswalks, stoplights, and major roads. Let’s keep things harmonious out there, shall we?

picture of Run

Minimize Camber

First off, let’s talk about those tricky cambers. You know those subtle slopes on the roads that can play havoc with your form?

Yeah, they’re like sneaky little goblins, trying to trip you up! But fear not, for you have the power to minimize their mischief.

Simply switch sides of the street when running alongside the curb. And if you really want to be the boss of the camber, head for the center of the road when it’s safe to do so. No more getting outsmarted by those mischievous slopes!

Now, when it’s time to embrace the night owl within and go for a moonlit run, let’s be bright and bold!

Deck yourself out in some eye-catching, neon-colored threads. You’re not just running; you’re making a fabulous statement!

Oh, and don’t forget to bring along your trusty light companion to illuminate your path. We want you to shine like a superstar in the darkness!

And here’s a golden rule that you should never break: always run facing traffic. It’s like having your very own VIP seat in the front row of the running show!

Stick to the edge of the street or the shoulder whenever you can. We know you love those action-packed views of passing cars and fellow runners, but let’s put safety first, folks!

Now, here’s a secret to keep you one step ahead of the game—pay attention to your surroundings like a hawk!

Keep those eyes and ears open, and keep your music volume in check. Remember, situational awareness is your superpower! No distractions, just you and the world around you, in perfect harmony.

And when life gives you the option, trade that unforgiving concrete for a softer, kinder terrain.

Seek out grassy fields, peaceful parks, earthy dirt paths, or delightful bike trails. They’re like running on clouds compared to the harsh roads! Your joints will thank you, and your soul will be nourished by nature’s embrace.


So did I answer your question?

Do you have a different answer?

Maybe you prefer running on the sidewalk instead of roads.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

How to Heal Peroneal Tendonitis and Get Back to Running

RPE Explained for runners

Ever experienced that annoying pain on the outer aspect of your ankle that just won’t quit?

Well, you might be dealing with peroneal tendonitis—a less-than-friendly inflammation of the peroneal tendons. But don’t worry, we’ve got your back (and ankles) covered in today’s guide!

So, get ready to kick off those shoes and let’s dive into the runner’s handbook on how to conquer peroneal tendonitis and get back to pounding the pavement with a smile.

I’m dishing out all the tips and tricks you need to treat and prevent this pesky injury so you can run strong, run pain-free, and run like the wind!

Ready? Let’s do this!

What is Peroneal Tendonitis?

Alright, let’s get down to the nitty-gritty of peroneal tendonitis!

Picture this: your peroneal tendons are like those mighty ropes that keep everything in sync as you conquer the running trails. They’re located on the outside of your ankle, just hanging out behind the fibula, attaching muscles to bones like a trusty bridge.

Now, each leg is blessed with not one but two of these peroneal tendons, standing tall like loyal guardians on the outer side of your calf. They run together, side by side, down the fibula, and gracefully anchor themselves behind that bony lump known as the lateral malleolus – your ankle’s stylish accessory!

But here’s where things can go haywire.

Peroneal tendonitis sneaks in when these robust ropes endure too much stress, often caused by our relentless running pursuits. Those microtears start popping up, causing some serious inflammation and damage to these hardworking tendons.


And guess what? We runners are more likely to roll our feet outward while we conquer those miles, leading to a not-so-friendly friction party between the tendons and the bones. So, you see, it’s not a party we want to be a part of!

Now, here’s the kicker. If we ignore those warning signals, those tendons will go all hulk-mode, trying to withstand the pressure and repair themselves.

But let’s face it – even the strongest ropes have their limits! Thickened tendons are more susceptible to tearing, and we definitely don’t want any of that..

Symptoms of Peroneal Tendonitis In Runners

Picture this: you’re out for a leisurely stroll, but your ankle has other plans – it’s throwing a full-on protest party!

The first guest to arrive is that pesky, progressively growing pain on the outer aspect of your ankle. And trust me, this uninvited guest knows how to make its presence felt!

As you try to navigate through your daily activities, especially while turning your ankle in or out, it’s like your ankle has taken up a rebellious dance routine. Inversion and eversion are no longer smooth moves; they’re now accomplices in this pain party!

But wait, there’s more! Walking and running suddenly feel like a balancing act on a tightrope – you feel unstable at the ankle joint, like you’re one step away from a slip and slide extravaganza!

Oh, and the grand finale of this pain party? Every time you push off the ball of your foot, a sharp reminder of discomfort shoots through your ankle. It’s like a dagger of pain telling you to take it easy.

So, dear runner, if you find yourself nodding in agreement with these symptoms, don’t ignore your body’s cry for help! Your peroneal tendons are sending distress signals, and it’s time to give them the attention they deserve. More on this later but for now let’s delve into the culprit behind this pesky condition.

Causes of Peroneal Tendonitis in Runners

The primary suspect I’ve already unmasked is none other than overuse! Picture your tendons as hardworking assistants, tirelessly supporting you on those runs. But when you push them beyond their limits with excessive training, they start to rebel.

The result? Your tendons begin to rub against the bones, causing a raucous ruckus of swelling and pain. It’s like a mini-war happening right inside your ankle!

But wait, there’s a lineup of other potential culprits that could be collaborating in this tendonitis drama. First up, we have bad running form! Imagine your body as a well-choreographed dance, with each movement flowing gracefully. But a misstep in your running form can throw everything off-balance, causing extra stress on those vulnerable tendons.

And let’s not forget about the importance of proper running shoes! Think of them as trusty sidekicks, providing the support and cushioning your feet need. But when you choose the wrong shoes or keep using worn-out ones, it’s like leaving your tendons stranded without a lifeline.

Next in line is increased running speed, like a sudden burst of adrenaline that sends your tendons into overdrive. Speeding through those miles without proper preparation can put a strain on these vital ankle supporters.

But that’s not all! The case gets even more complex with the presence of muscle imbalances in the lower legs. It’s like having a party where some muscles are over-enthusiastic and others are shy wallflowers. This imbalance affects ankle mobility and can lead to trouble for your peroneal tendons.

History tends to repeat itself, and so do ankle injuries! If you’ve had ankle sprains in the past, your peroneal tendons may bear the scars of those previous mishaps, making them more susceptible to future troubles.

Now, here’s an interesting twist—the arch of your foot! A high foot arch is like adding an extra layer of complexity to the mystery. The higher the arch, the higher the risk of peroneal tendonitis. It’s like a unique footprint that increases the chances of encountering this condition.

And as if that wasn’t enough, we have the enigmatic change in running surfaces. Imagine going from the smooth roads to the rugged trails—it’s like putting your tendons through a wild adventure! This sudden switch requires extra ankle strength, and if your tendons aren’t ready, they might protest.

Can You Yun With Peroneal Tendonitis?

Let’s talk about the burning question on every runner’s mind—can you still hit the pavement with peroneal tendonitis?

Well, it’s a bit like playing detective with your own body, assessing the severity of the situation.

But truth be told, I wouldn’t recommend running with peroneal tendonitis. Picture this: your tendons are like little workers in a construction zone, repairing and rebuilding after all that running.

So, what’s the best thing you can do for them? Give ’em a well-deserved break!

Taking a few days off from running can do wonders for your recovery. It’s like allowing those hardworking tendons to kick back, put their feet up, and sip on a nice cup of herbal tea (figuratively speaking, of course!).

With some rest and relaxation, you’ll bounce back more quickly, ready to conquer those miles with renewed vigor.

Think of it this way—your affected limb needs a bit of tender loving care. The pain may be persistent now, but with time and a touch of patience, it’ll gradually fade away, leaving you ready for action.

Now, I get it; running is like a soulful connection—it’s tough to resist the siren call of the open road. So if you really can’t bear the thought of staying away, here’s a golden rule: keep that ego in check. Slow down your pace and reduce your overall mileage.

Think of it as a leisurely stroll through the park instead of an intense sprint.

But here’s the catch—if the pain starts raising its voice or messing with your running form, it’s time to call it quits. Listen to those warning signs and give your body the attention it deserves.

In some advanced cases, you might even want to avoid other weight-bearing activities that could exacerbate the injury. Picture yourself exploring the world of low-impact exercises like swimming or cycling.

Consult Your Doctor

If you find yourself experiencing any of the symptoms we’ve chatted about—those pesky pains, instability, or discomfort around your ankle—it’s time to call in the reinforcements.

Yes, I know, it might seem like a minor inconvenience, but trust me, it’s worth it. Your doctor is like your running ally, the one with all the knowledge and expertise to diagnose exactly what’s going on. They’ll perform a tendonitis diagnosis.

And here’s the best part—you’ll finally know what you’re dealing with. It’s like deciphering a secret code that’s been causing those niggling pains. Armed with this knowledge, you can take the right measures to start the healing process.

Now, I know a trip to the doctor’s office might sound daunting, but think of it as a detective’s quest for answers. Plus, your doctor has some pretty cool tools in their arsenal—X-Rays and MRI scans. It’s like having a peek inside your body to rule out any unexpected surprises—no fractures or abnormalities left undiscovered

Treating of Peroneal Tendonitis in Runners

When it comes to tackling that feisty peroneal tendon injury, we’ve got an array of treatment options up our sleeve. Just like a menu at your favorite restaurant, you get to pick what suits you best, depending on how serious your condition is.


First up on the menu, we have medication—your trusty pain-relievers and inflammation warriors. Think of them as the superheroes that swoop in to soothe your pain and bring down that pesky inflammation. From oral tablets to injected solutions like ibuprofen and cortisone, they pack a powerful punch against discomfort.


Next, we’ve got a special item on the menu—brace yourself! No, seriously, a brace can be a game-changer. It’s like giving your foot a warm, supportive hug. You can use it for a short period or during physical activity, providing that extra support while your tendon takes some much-needed healing time. Think of it as your running buddy, helping you stay on track while you recover.


Another measure to assist with your recovery is immobilization.

This is perfect for giving your foot a well-deserved break. During the acute phase of your recovery, it’s all about limiting those movements, like a spa day for your foot. A splint or cast works wonders, keeping your affected limb still and allowing those healing powers to work their magic faster.

When Surgery is Needed

Ah, surgery—the last resort when all else fails, but fear not, it’s not the end of the road! If your peroneal tendonitis is putting up a real fight, surgery might just be the hero we need to save the day.

When those stubborn pains refuse to budge despite all the non-surgical tricks, it’s time to call in the experts. The surgeon will swoop in to fix those tendons and even the supporting structures of your foot if needed. Think of them as the magical healers, performing their craft to set things right.

If there’s a pesky tissue causing trouble around the tendon, they’ll work their magic with a “tendon release” procedure. It’s like clearing the way for smooth sailing, removing the obstacle that’s been causing all the fuss.

But that’s not all! If there’s a tear or rupture in one of those peroneal tendons, the surgeon will work their wonders with a “tendon repair” procedure. Think of it as stitching up the tendons, putting them back together like a pro.

Now, I know surgery might sound daunting, but rest assured, you won’t be in this alone. After the heroic surgical intervention, you’ll need some downtime for rest and recovery. Trust me, it’s the perfect excuse to put your feet up and indulge in some well-deserved R&R.

And just like a good sidekick, physical therapy will be by your side throughout the rehabilitation process. They’ll guide you through exercises and treatments, helping you regain your strength and mobility.

How To Prevent Peroneal Tendonitis

We all know that an ounce of prevention is worth a pound of cure, and when it comes to peroneal tendonitis, it’s no different.

So, listen up, fellow runners, because I’ve got some valuable tips to keep those tendons happy and healthy.

Improving Flexibility

First up, let’s talk flexibility—cue the superhero theme music! Runners, we’re notorious for having tight calves, and boy, can they cause some trouble.

When those calf muscles get all tensed up, they start tugging on the muscles around your ankles, leading to some not-so-fun pain. But fear not! Stretching to the rescue!

Regular stretching is like a magic spell that improves collagen synthesis and muscle fiber organization. Translation: stronger muscles and tendons that can handle the challenges of running like champs!

Now, here’s where the doctor’s orders come into play. They may recommend a set of home exercises that include some top-notch stretching routines.

You’ll want to consult your friendly neighborhood doc to figure out which stretches are best for soothing those symptoms and keeping that ankle flexibility in tip-top shape after battling peroneal tendonitis.

And now, drumroll, please! Presenting the three stitches in our quest to prevent peroneal tendonitis:

The Towel Stretch: Picture yourself with a towel in hand, wrapping it around the ball of your foot, and gently pulling it towards you. Feel that satisfying stretch in your calf?

Stretch 2: This one’s like a secret move from a martial arts movie. Stand tall, step one foot back, and bend your front knee while keeping the back leg straight. Feel that stretch along the back of your leg? Oh yeah, that’s the stuff!

Stretch 3: Imagine you’re about to break into a dance move. Stand with your feet hip-width apart, then cross one leg in front of the other. Bend the front knee slightly and push your hips back. Whoa, that stretch will have your calves singing praises!

Choose The Right Shoes

As we’ve discussed, my fellow runners, improper footwear can be a sneaky culprit behind peroneal tendonitis.

And if you happen to have a high arch (cue the under pronation music), well, you might need some extra TLC for those precious feet.

Fear not, dear runners, for I bring you the golden rule: choose your running shoes wisely, and they shall be your trusty sidekicks in the battle against peroneal tendonitis.

Look for shoes that offer more support and stability, like a superhero cape for your feet, to keep them from rolling inward during your runs. These shoes will be your mighty allies in warding off those pesky injuries.

But hey, what if you’ve already got a pair of running shoes that you absolutely adore?

Don’t fret, because there’s a nifty solution! You can call in the reinforcements by using insoles to amp up the support of your current shoes.

These magical inserts can work wonders in providing that extra cushioning and support your feet crave.

Now, picture yourself flying through the trails or zooming along the roads, your feet enveloped in the perfect pair of running shoes, embracing every stride with comfort and stability. Peroneal tendonitis, be gone!

The Conclusion

Peroneal tendonitis is a common overuse injury in athletes doing high impact sports—runners are no exception.

But by taking the right treatment measures, you can often return to running after peroneal tendonitis without surgery.

Running Shoe Lacing 101: Techniques for Happy Runners Feet

Let’s talk about something we all do every time we head out for a run – lacing up our running shoes. Now, you might be thinking, “Tying shoelaces? That’s child’s play!” But hold on, because there’s more to it than meets the eye!

You see, the standard lacing method might not be the best fit for your running feet. Different lacing techniques can work wonders for various foot problems. Whether you’re battling toe pain or dealing with a slippery heel, the right running shoe knot could be the game-changer you need!

So, in today’s article, we’re diving into the world of shoelaces and exploring my all-time favorite running shoe lacing tips and guidelines. We’ll discover how these nifty techniques can solve common running issues and make our runs more comfortable and enjoyable.

Are you ready to up your lacing game and experience a whole new level of running comfort? Awesome! Let’s lace up those shoes and embark on this exciting journey together. Trust me; your feet will thank you for it!

Let’s dive in and unravel the secrets of perfect running shoe lacing! Ready, set, go!

Heel-Lock Lacing

Alright, fellow runners, let me share a little secret that could put an end to those pesky heel slips during your runs. Imagine you’re in a marathon, and with every stride, your heel is playing a little game of peek-a-boo inside your shoe. Not fun, right? But fear not, because I’ve got a nifty technique called the Heel-Lock Lacing, and it’s here to save the day!

This lacing method, also known as the marathon loop, is like having a secret weapon against heel slipping. It’s all about taming that wild heel movement and keeping it snugly in place, so you can conquer those miles without any distractions.

Now, picture this: your running shoes are like a cozy home for your feet, and you want to make sure your heels stay securely nestled inside, just like Goldilocks finding the perfect fit in the three bears’ house. Not too loose, not too tight – just right!

So, here’s how the Heel-Lock Lacing works its magic. First, lace up your shoes normally, crisscrossing the laces all the way up to the top two eyelets, including that extra one at the very top.

Then comes the magic touch – pull each lace up on the same side, skip the second-to-top eyelet, and slide the laces normally into the top eyelet on that side. But wait, we’re not done yet – now, create a loop. Voila! You’ve got two little loops, one on each side of the shoe, holding your heel in place.

But remember, my fellow runners, don’t go overboard with the tightening. We want to keep those heels happy, not feeling like they’re in a vice grip! Just a snug and secure fit will do the trick, so your ankles can enjoy a pain-free running experience.

Overall Wide Feet

If you’ve ever felt like your shoes are trying to squeeze your feet into submission, fear not – I’ve got a genius lacing technique that’ll give your tootsies the space they deserve. It’s time to break free from the narrow shoe struggle and embrace the Wide Feet Wonder!

Imagine your feet as adventurous explorers, eager to roam freely inside your shoes, but the narrowness of the shoe feels like a tight alleyway, limiting their exploration. Well, fear no more, because with this lacing technique, you’re about to open up a world of comfort and freedom for your feet!

Picture this: your running shoes are like the gateway to a wide and open meadow, and with each step, your feet can prance around like happy little gazelles, liberated from the constrictions of narrow shoe confines. It’s like your feet are saying, “Finally, some breathing room!”

So, here’s how the Wide Feet Wonder works its magic. First, start lacing up your shoes in the good ol’ crisscross way. But now comes the exciting part – skip every second row of eyelets on both sides, like skipping rocks on a tranquil lake. By doing this, you’re creating little windows for your feet to enjoy the view and spread out comfortably.

Now, tighten up the laces as usual, but not too tight! We want your feet to feel cozy, not like they’re trapped in a shoe straightjacket. As you lace up, you’ll notice the laces forming a beautiful horizon of horizontal lines all the way up the shoe, like a picturesque sunset on the horizon.

With the Wide Feet Wonder, you’ll have the freedom to move, wiggle, and savor each step without any discomfort. Your wide feet will thank you, and you’ll feel like you’re running on cloud nine, gliding through your runs with newfound ease and joy.

The Window Lacing

If you’ve ever felt like your foot is protesting during your runs, going numb or feeling irritated, it’s time to pay attention to those precious tootsies. You might just have a high instep, and don’t worry, you’re not alone in this adventure!

Imagine your foot as a majestic mountain, with the peak being that little bigger part in the middle and near your ankle. It’s like your foot is showing off its high arches and saying, “I’m unique, and I deserve a perfect fit!”

So, let me introduce you to the ultimate solution for your high instep woes – the Window Lacing technique, also known as box lacing. It’s like giving your foot a cozy window seat inside your shoe, where it can stretch out and enjoy the ride without any pressure points.

Picture this: your shoe is like a snug, little house, and the Window Lacing creates a magical window that your high instep can peek out of, feeling relieved and cozy. It’s like giving your foot a gentle hug and saying, “There, there, no more discomfort for you!”

Now, here’s how to work this shoe magic. Start by unlacing your shoe from the top three eyelets down to the one just below the pressure point, giving your foot some breathing space.

Next, it’s time to create that enchanting window. From the outside of the shoe, take the end of the lace up and skip a hole, like a skipping stone gliding across water. Then, lace straight up to the next eyelet, crossing the lace over like a graceful dance move. The lace should run up the outside of the shoe, then get inserted into the next hole.

Now, repeat this magical window creation on the inside of the shoe, giving your foot the perfect fit it deserves.

And that’s it! You’ve now mastered the Window Lacing technique, and your high instep will forever thank you for the extra room and comfort.

For A Wide Forefoot

Hey there, runners experiencing some pesky tightness in the front of your foot! If you’ve ever felt like your shoe is giving your toes a tight bear hug, fear not – I’ve got a fantastic lacing technique that’ll loosen things up and set your toes free!

Now, let’s imagine your shoe as a magical slipper, but alas, it’s feeling a bit too snug around the front, like Cinderella’s stepsister trying to fit into that glass slipper. Well, don’t worry, because with this lacing technique, you’ll be saying “bibbidi-bobbidi-boo” to tightness and hello to comfort!

Picture this: your shoe is like a cozy nest for your foot, but the front part needs a little extra room to let your toes wiggle and breathe. It’s like giving your foot a mini vacation, so it can savor each step without any discomfort.

So, here’s the secret sauce – the Front Foot Freedom technique! While getting a wide shoe is usually the way to go for a wide foot, this method might just be the magic wand you need if you’re already stuck with a tight-fitting shoe.

Now, let’s get to it! First, unlacing your shoes all the way down to the bottom, so they’re threaded straight across the bottom eyelet on both sides. We want to create a smooth canvas for our lacing magic!

Next, starting with the lace on the lateral side of your shoe (the outer side), lace up to the second hole from the inside and push it through like a little peekaboo. Then, repeat the same on the other side, creating a little window for your toes to breathe and relax.

Now, keep repeating this magical window-creation method all the way up the shoe, giving your toes that extra freedom they deserve.

Finally, tie off your laces at the top as you’d normally do, and voilà! Your feet will thank you for the extra space and comfort.

And here’s a little bonus – this technique might even help soothe and prevent those bothersome running bunions, like a gentle massage for your feet!

Diagonal Lacing

If you’ve ever felt like your shoes are a bit too tight or too short at the toe, fear not – I’ve got a lacing technique that’ll come to the rescue and provide your toes with some much-needed wiggle room!

Now, let’s imagine your shoe as a snug little cocoon for your foot, but alas, it’s putting a bit too much pressure on your precious toenails. It’s like your toes are throwing a tiny tantrum, saying, “Give us some breathing space, please!”

So, here’s the magic spell – the Diagonal Lacing technique! It’s like a gentle lift for the toe box, creating a cozy little haven for your toes to spread out and release the pressure.

Now, let’s get lacing! First, unlacing your shoe completely – we want a fresh canvas for our toe-friendly creation!

Starting on the side of the shoe, thread the end of the shoelace into the bottom eyelet closest to your big toe, as if inviting your toe to join the party.

Now comes the fun part – start lacing from the eyelet at your big toe, moving all the way up to the eyelet at the top on the opposite side, like a zigzag dance across the shoe. Then, crisscross by threading the lace at each bottom diagonally, and at the top, lace them parallel to each hole, like a symphony of diagonal lines.

As you lace up, you’ll notice your toe box getting a little lift, creating the perfect space for your toes to stretch and breathe

And just like that, you’ve worked your magic! Once you reach the top, tie the lace as normal, and your toes will be forever grateful for the extra room and comfort.

Tips on Shoe Laces

Now that you’ve mastered some awesome lacing techniques to level up your running shoe game, let’s talk about another crucial factor in the ultimate shoe experience – the laces themselves!

Believe it or not, the quality of your laces can make a world of difference. You wouldn’t want to embark on a magical quest with a worn-out shoelace that’s just barely holding on, right?

Fear not, though, because most running shoes come equipped with laces that are long enough to accommodate various lacing techniques. So go ahead, give those awesome methods we’ve discussed a whirl using your trusty current laces!

But wait, there’s more – if you find that your laces are feeling a bit too snug or they’ve seen better days, it’s time for new laces! Choose ones that match the length and shape of your shoes.

Having knot-tying woes? fret not. You can switch from round to flat laces or vice versa, and see which style works like a charm for you. It’s like discovering the perfect incantation for your running shoe spell!

And here’s an exciting tip – dabble in the world of different lace materials! Try out laces made from natural fibers like cotton, or delve into the realm of synthetic fabrics. See which one feels like the ultimate potion for your foot comfort and runs like a charm.

Get The Right Running Shoes

Let’s not forget the holy grail of the ultimate running shoe experience – finding the right pair of shoes in the first place! While lacing techniques are awesome, the perfect fit starts with the perfect shoe.

So, if you’re unsure about how to find your soulmate shoe that suits your foot type and running needs, don’t worry! Seek the wisdom of the shoe wizards at your nearest running specialty store, and they’ll guide you on the magical path to shoe enlightenment. Or, you can check out our full guide to finding your running shoe match!


There you have it ! Now you know more than average runner how to lace your running shoes for the perfect fit and comfort. The rest is really up to you.

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

In the meantime thank you for dropping by.

David D.

Is Running Bad for Your Bones? Debunking the Myth with Scientific Evidence

You might have heard the rumors swirling around that running is tough on your bones, but let me tell you, that’s just a myth waiting to be busted!

In fact, running can be a game-changer when it comes to whipping you into shape, boosting your stamina, and toning your body.

But wait, there’s more!

Running isn’t just about shedding pounds and staying fit; it’s a powerhouse of goodness for your bones and joints too!

Don’t believe me?

Well, buckle up because I’m about to unveil some fascinating research that proves how running can do more good than harm to your precious bones.

Now, I don’t want to keep you in suspense for too long, so let’s get right into the nitty-gritty of how running can increase bone strength, kick inflammation to the curb, and even act as a superhero in preventing joint degenerative diseases.

By the end of this article, you’ll be raring to sprint out the door and embrace the joyous benefits of running, not just for your fitness, but for your bones and joints too.

Let’s dive in!

Running & Bone Strength

Alright, let’s talk bones and running – two things that may not seem related at first, but trust me, they’re about to become best buddies!

Picture this: you’re out for a jog on a sunny morning, your favorite tunes blasting through your headphones, and your legs feeling strong beneath you.

Little do you know that with every stride you take, you’re actually giving your bones a secret boost! Say hello to bone density – the superhero that fights off osteoporosis, a sneaky villain that affects millions of people worldwide.

Now, osteoporosis might sound like a big, scary word, but simply put, it’s a condition where our bones turn into delicate, fragile creatures that break at the slightest touch. Not cool, right? Hips, spine, wrists, and shoulders are its favorite spots to strike, leaving us feeling like we’re walking on eggshells.

But here’s the thing: running to the rescue! Research papers and studies have shown that regular running can beef up your bone density, making those bones of yours stronger than ever. Imagine your bones doing a little victory dance, thanking you for every jog, every dash, and every marathon you conquer!

You see, when we run, we’re actually putting some healthy stress on our bones. It’s like a friendly challenge – they respond by becoming denser, just like a muscle getting stronger after a workout. So the next time you’re out there pounding the pavement, remember that your bones are cheering you on, cheering for more density and resilience.

Now, I know what you might be thinking – “But wait, won’t running be too hard on my bones? Can’t it lead to injuries?” Well, that’s a common concern, my friend. But here’s the thing, research has got our backs on this one too!

A study published in the Journal of Orthopaedic & Sports Physical Therapy found that recreational runners actually had a lower risk of developing knee osteoarthritis compared to non-runners.

But hold up, we’re not done yet! You know how some things get better with age? Like a fine wine or a classic song? Well, turns out, running might just be one of those things.

A study in the Journal of Aging and Physical Activity discovered that older adults who ran regularly had stronger bones than those who didn’t.

Is Running Bad For Your Bones?

Hey there, bone enthusiasts! Let’s hit the ground running and explore the amazing relationship between our trusty bones and the thrilling world of running!

Imagine this: as soon as your foot meets the ground, it’s like a bone-bouncing extravaganza! You’ve got a full-on bone party happening inside your body with the stars of the show being the major bones among the 200 brave ones in your human frame.

Meet the cool squad: the thigh bone, also known as the femur (the long-legged champ), the trusty duo of tibia and fibula, the backbone of the crew, the spine, and the ever-steady pelvic girdle. These are the real MVPs of your running adventure!

Now, running might seem like a breeze, but let’s face it, those bones are putting in some serious work.

It all starts from the moment your foot taps the ground, and the action continues as you gracefully move through each step of your gait motion.

No wonder you’ve experienced sore shins and knees after a challenging run – it’s a sign that your bones are giving it their all!

But fear not, my fellow runners! Feeling a bit sore doesn’t mean your bones are turning against you. In fact, this stress is a hidden blessing in disguise.

You see, just like facing challenges in life makes us stronger and wiser, the stress placed on your bones during running does the same for them. It’s like a bone boot camp, toughening them up and making them more resilient for the long haul.

Now, here’s a mind-blowing fact: depending on how you run – your style, speed, and distance – running can put up to three or four times your body weight on those precious bones and joints with every single step. Yes, you heard that right! So, if you’re a lean 160-pound individual, you’re subjecting your bones to an additional 450 to 500 pounds of impact. That’s like carrying an Olympic weightlifting champion on your back while sprinting!

Speaking of sprinting, imagine cranking up the speed and going full-throttle. The impact skyrockets to a whopping seven times your body weight! It’s like your bones are participating in an epic heavyweight championship match. But, just like any battle, overdoing it can lead to trouble. Pushing your body beyond its limits might land you in pain city or, even worse, injury town. We don’t want that, do we?

That’s why it’s essential to listen to your body and build up your running routine gradually. Avoiding common villains like shin splints and stress fractures means giving your bones the time they need to adapt and grow stronger.

Think of it as a harmonious cycle: just like exercising breaks down your muscle fibers, only for them to come back bigger and mightier, your bones undergo a similar process, but at a slower pace.

What Does This Mean for Runners?

Alright, my fellow bone champions, let’s dive into the fascinating world of bone strength and running! It’s time to unravel the secrets of how running transforms your weight-bearing bones into rock-solid fortresses.

Imagine your spine, pelvis, and legs as a trio of superheroes, ready to take on any challenge that comes their way. Well, in runners, these bones are the real deal – stronger and mightier than those of our sedentary counterparts. It’s like they’ve been hitting the gym and pumping iron while we dash through our favorite running routes!

Now, here’s a fun twist: the harder you move, the harder it is for those bones to break. It’s like a thrilling action movie where our bones become the unbreakable heroes, shielding us from any bone-related troubles.

Study I

Don’t just take my word for it – let’s talk about some cool research to back up these bone-boosting claims!

In a study published in the European Journal of Applied Physiology, a team of scientific masterminds set out to uncover the bone density secrets of runners. They rounded up an army of 122 marathon runners, along with 81 half-marathon and 10K race athletes. And guess what? They didn’t stop there – 75 sedentary individuals joined the investigation too!

Now, get this – the researchers took a peek at the runners’ bone density by conducting an ultrasonographic assessment of their right and left calcaneus.

The results were jaw-dropping – the running group boasted much healthier bone density compared to the sedentary bunch. But wait, there’s more! The endurance athletes, the half marathoners, and the marathon runners had even denser bones than those who participated in shorter distance races. Talk about leveling up!

Now, don’t get me wrong – I’m all for classic cardio exercises like swimming, cycling, and rowing. They do wonders for our cardiovascular fitness, after all.

But when it comes to bone strength, running takes the crown. Those other activities may not be targeting our bones in the same way, leaving our heroic weight-bearing bones craving a proper bone-boosting workout.

Study II

Gather ’round, because we’ve got some fascinating bone news straight from the University of Missouri – running is the ultimate bone-booster, leaving traditional resistance training in the dust!

Now, let’s dive into the magical realm of bone density. It’s like peeking into a treasure chest to discover the precious mineral content hidden inside your bones. And here’s the golden nugget: those lucky folks with elevated bone mineral content are like superheroes with unbreakable shields – they’re less likely to suffer from those pesky osteoporosis-related fractures. Talk about bone power!

But here’s the real secret sauce – when it comes to building strong bones, running is the undisputed champion! Picture your bones as lively beings, ready to take on life’s challenges. When faced with the impact stresses of running, they don’t shy away. Oh no, they embrace it with gusto!

It’s like they’ve mastered Wolfe’s Law – the law of growth and adaptation. Just like a phoenix rising from the ashes, your bones grow, adapt, remodel, rebuild, and transform in response to stress. They’re like master architects, reimagining their structures to become even stronger.

Now, let’s meet the real MVPs of bone-building – the osteoblasts! These bone-forming cells are like a team of superheroes, working together in perfect harmony. The more stress your bones face, the greater the osteoblast reaction – it’s like a bone-building party happening inside you!

So, here’s the burning question: “Is running bad for your bones?” Drumroll, please! The answer is a resounding “Of course not!” Running is like a love affair between you and your bones. It’s their favorite activity, their secret recipe for becoming unyielding warriors.

How to Take care of Your Bones While Running

Now, let’s face the facts – surveys estimate that around half of the running population experiences injuries within a year. That might sound like a daunting number, but don’t worry – we’re here to help you beat those odds!

Here’s the hard truth – up to 40 percent of these injuries target the knees, with the dreaded runner’s knee or PTFS taking the spotlight. But hold on tight, because we’ve got some good news – running itself isn’t the culprit. Nope, it’s the way you train that can make all the difference.

So, let’s buckle up and get ready for some joint-saving tips to keep you running strong and injury-free:

  • Train Smart. If you’re a beginner, don’t try to chew more than you can swallow. Instead, start with walk-running to safely build your stamina and get your body used to the high impact nature of running.
  • Do not overtrain. Be aware of the terrible too’s research also shows that runners risk stress fractures in the lower limbs when they do too much too soon and/or when they lack certain dietary and nutritional ingredients.
  • Warm-Up and Cool Down: Think of your body like a race car – it needs a proper warm-up before hitting top speed. Warm up those muscles and joints before your run, and don’t forget to cool down afterward. It’s like giving your body a high-five for a job well done!
  • Strengthen your glutes. According to research, adding strength and stability to your lower body muscles, especially the glutes and the hips, can provide better support and stability to your knees, which in turn may help alleviate and prevent knee pain. You should also work on your hip flexors flexibility.
  • Take Enough rest. Space out your running days with at least one day of full rest or low-impact cross-training workout. This way you ensure your muscles and joints have well-rested and recovered following a run.
  • Build a proper form. This is fundamental.
  • Get the right shoes. Head to your local specialty running store and get fitted with the most appropriate pair that’s in line with your running gait and foot type. You should also replace your running shoes regularly.
  • Check your history. If you have a history of bone or joint injury or have a genetic disposition for such conditions, then long-distance running might not be a good idea. Instead, change up your training approach, take things slow, and see what the future holds for you.
  • Vary Your Running surfaces. Hard surfaces, such as concrete and asphalt, increase the stress load of each footstep you take, therefore, a possible overload of the bones and joints. Instead, remember to change up the surfaces you run on, alternating hard and soft, such as trail and grass.
  • Listen to your body. The most important measure you can take to avoid all sorts of pains and injury is to pay attention to your body. If you feel like you’re coming down with an injury, slow down, ice the affected area, or stop training altogether until you’re pain-free. Don’t always hold on to painkillers.

Increase Your Mileage Safely: Insider Tips for Runners

crossfit and running

Ready to unleash your full potential on the track? Well, buckle up those sneakers and get ready to take your running game to the next level!

We all know that running mileage is the secret sauce to becoming a true running maestro. But hey, it’s not just about pounding the pavement; it’s about doing it right and safely.

So, if you’re wondering how to build up your mileage without breaking a sweat (in the wrong way), you’ve landed in the perfect spot! In today’s post, I’ll be your trusty running guide, leading you step by step on this exhilarating journey to running greatness.

And believe me, I’ve got all the insider tips to make this a smooth and injury-free ride. No burnouts allowed!

So, whether you’re just starting out or aiming for that marathon finish line, get ready to lace up and hit the ground running.

Let’s dive in, shall we?

What’s Baseline Mileage?

Alright, let’s break it down and demystify some running lingo, shall we?

Baseline mileage is the amount of running you can rock without feeling like you’ve run a marathon every single day. It’s that perfect balance where you don’t end up sore, fatigued, or mentally drained.

We all have our own unique baseline mileage, that special volume of miles that feels just right, not too tough and not too breezy, to conquer week after week.

So, how do you find it? Take a little trip down memory lane and look at your last three to six months of training. Find that number of weekly miles that makes you go, “Yep, this is the sweet spot!”

But wait, there’s more! Let’s dig deeper into the art of mileage mastery. Whether you’re starting from scratch or aiming for the stars, we’ve got some golden rules to keep in mind.

For building weekly mileage, there are a few rules of thumb to keep in mind. Some of the include:

  • Beginners should aim first to feel comfortable relatively short distance before trying to increase mileage
  • More isn’t always better, and too much of it can prove problematic
  • Mileage increases should be slow, gradual, and cyclical to allow for recovery and adaptation.
  • The 10 percent rule is a good rule to follow but doesn’t apply to every situation.

Let me unpack these in the rest of the article.

The Golden Principle – Start Small

Ah, the Golden Principle of starting small and mighty! You know, I’ve seen it time and time again—enthusiastic runners charging full speed ahead, only to crash and burn before they even hit the finish line.

It’s like trying to sprint a marathon from the get-go—ouch! Trust me, that’s a recipe for disaster, my friend.

Here’s the secret sauce: take it easy, ease into it, and let those running wings grow nice and strong. Think of it as a beautiful journey, and every step you take is a stepping stone to greatness.

Begin With Long Walks

So, if you’ve been a bit lax on the exercise front lately, worry not! We’ve got the perfect starting point for you—walks, my dear.

Lace up those shoes, and let’s take a leisurely stroll. Walking is a fabulous foundation to build upon, and it sets the stage for a spectacular running career. Trust me on this one!

Now, I’m not saying you’ll be walking forever, oh no! As you get more in sync with your inner running ninja, we’ll crank it up a notch. See, the key is gradual progression.

Slowly but surely, you’ll spend more time jogging and less time walking until you hit that magical moment when you’re breezing through a 30-minute jog like it’s a piece of cake.

It’s all about embracing the journey and relishing each milestone along the way. So, don’t rush it, savor the process, and let’s hit that runner’s high together! Ready to take the first steps? I knew you were!.

Going Beyond The Walk/Run Method

Alright, my fellow running enthusiast, let’s kick it up a notch! You’ve already got a set mileage, and that’s fantastic! But hey, we’re here to level up and unleash your inner running beast, so buckle up!

Here’s where the 10 percent rule swoops in to save the day. Picture it like a gentle, guiding hand that keeps you on track while preventing any potential overexertion. It’s like having a wise running guru whispering in your ear, “Take it slow, my friend. We’re in this for the long haul!”

So, let’s break it down. You’ve got your weekly mileage number—the foundation of your running empire. Now, take that number and sprinkle a bit of 10 percent magic on it. What does that mean? It means you’ll increase your weekly miles by no more than 10 percent of your current mileage.

Now, I know what you’re thinking—1.2 miles doesn’t sound like much, right? But trust me, those small steps add up!

This gradual approach gives your body the chance to adapt and embrace the newfound challenge without throwing a full-blown revolt. We’re aiming for success, not a rebellion of the muscles!

But hold on, don’t get too eager just yet. It’s essential to give your body the time it needs to settle into this new training load.

Like a delicate dance, you’ll find your rhythm and sync up with the extra miles effortlessly. So, don’t rush it, enjoy the process, and let your body do its thing. You’ll be amazed at how your running prowess grows with every step, and soon enough, you’ll conquer that weekly goal mileage like a champ!

Remember, my friend, it’s all about steady progress and treating yourself like the running superstar you are.

Have A Recovery Week

Ah, the sweet embrace of a recovery week—a true gift to your hardworking body! In fact, even the most seasoned runners need some downtime to thrive and conquer new running heights.

So, let’s dive into the art of the recovery week, and you’ll soon find yourself on cloud nine!

Here’s the truth.

Your running journey is a delicate balance of pushing your limits and giving yourself the TLC you deserve. We can’t go all out every single week, or else we’ll risk overtraining and setting ourselves up for a not-so-happy ending. That’s where the recovery week swoops in to save the day!

Picture it like a well-deserved vacation for your muscles. After a few weeks of gracefully increasing your mileage and conquering new milestones, it’s time to slow the tempo just a bit.

You’ve earned it!

During your recovery week, you’ll decrease your mileage—oh-so-gently—by about 20 to 30 percent. Now, I know it might feel a bit counterintuitive, but trust me, it’s a recipe for success!

By giving your body this periodic break, you’re allowing it to recharge, rejuvenate, and adapt to the demands you’ve placed on it. It’s like treating your muscles to a soothing spa day—a little rest and pampering go a long way, my friend!

Plus, this recovery week is a great opportunity to indulge in some delightful, easier sessions. Think of it as a playful dance rather than a high-intensity race. Your body will thank you for it!

Now, I know you’re a determined runner, and the thought of dialing back might feel a bit odd. But remember, this is a strategic move to set you up for even greater success in the long run.

Like a well-crafted masterpiece, your training cycle will ebb and flow, with each recovery week setting the stage for a more powerful comeback.

Watch Your Form

Your running form is a crucial element that can make all the difference in your performance. So, let’s dive into the art of running form and unlock the secrets to running with elegance and efficiency!

While there’s no one-size-fits-all approach to running form, there are some timeless principles that stand the test of time. Picture this—your head held high, chin parallel to the ground, and eyes gazing ahead like a champion setting their sights on victory.

Oh, it’s a powerful sight to behold!

Now, let’s talk about those arms—the unsung heroes of running form. Swing them back and forth like a well-oiled pendulum, with your elbows bent at a perfect 90-degree angle.

Trust me, those arms will carry you through the miles with grace and ease!

And oh, those shoulders—give them a little love! Relax them by rolling them gently back and down, as if shrugging off any tension that might be tagging along for the ride.

You’ll feel lighter than air, I promise!

Ah, the core—the powerhouse of your running prowess. Engage it like a coiled spring by pulling your navel towards your spine.

Oh, but here’s a pro tip—keep those hips and shoulders in check! Minimize any lateral movement to avoid wasting precious energy. Remember, we want every ounce of effort propelling you forward, not side to side!

Now, you might be wondering, “Is there a right way to run?”

Well, my friend, the beauty of running is that it’s uniquely yours. Embrace your running style and find what works best for you. After all, you’re crafting a masterpiece with every step you take!

So, as you increase your mileage, don’t forget to fine-tune your running form.

Listen To Your Body

Here’s the deal—running is a beautiful adventure, but it’s not all sunshine and rainbows. Sometimes, pains and injuries sneak up on us like mischievous little imps. But fear not, my friends, because knowledge is power, and we’re about to equip you with the tools to spot those pesky red flags before they wreak havoc.

Now, as we embark on this mileage-building journey, it’s important to remember that we’re not superheroes—although sometimes we feel like we could fly! Even if you’ve got your running game down to a tee, there’s no guarantee that some aches and pains won’t come knocking at your door.

So, listen up and listen well—your body is your best friend, and it knows how to send signals when things aren’t quite right. If you experience any of the following symptoms for a few days in a row, it’s time to hit the brakes and scale back, my friends:

First up, the heart—a marvelous muscle that keeps us going. If you notice your heart rate going through the roof, it’s a sign that you might be pushing a little too hard.

Ease up, take a breath, and let your heart find its rhythm.

Next on the list—chronic pains and soreness. Sure, a little muscle soreness can be a badge of honor, but when it sticks around like an uninvited guest, it’s time to reassess.

Now, I don’t know about you, but I cherish my sleep like a rare gem. So, if insomnia or trouble falling asleep starts creeping in, don’t ignore it—your body is telling you something.

Unwanted weight loss might sound like a dream for some, but if it’s not intentional, it’s a cause for concern. Our bodies need fuel to thrive, so make sure you’re nourishing yourself properly.

Last but not least—fatigue and subpar performance. We all have our off days, but if they become the norm, it’s time to listen to your body’s cry for rest and recovery.


If you’re looking to build your weekly mileage as a beginner, today’s post should be enough to get you heading in the right direction. But, it’s by no means the complete guide to weekly mileage.

So please feel free to check out some of my other articles, or simply send me an email at [email protected] to start a conversation.

Breathing Techniques for Running: A Complete Guide

female runner doing Tabata Workout routine

Are you ready to take your running game to the next level? If so, get ready to discover the powerful secrets to optimizing your breathing while you hit the pavement!

Breathing may be an automatic bodily function, like blinking your eyes, but when it comes to running, it’s time to put some mindful effort into it.

Worry no more.

In this post, I’ll unveil the essential tips that will revolutionize your breathing technique, propelling you towards the peak of your running performance.

Are you ready? Let’s get started.

Beginners – Slow Down

Let’s start with the crucial step on your journey to breathing like a pro while you hit the trails – Beginners, Slow Down!

Now, before you start beating yourself up for feeling out of breath, take a deep breath and relax! Trust me, it’s not about your lung capacity or your running form. It’s just that you’re taking off like a racehorse right out of the gate!

So, what’s the secret to conquering this pesky breathlessness? Easy peasy! Gradually build up your mileage over time, and you’ll witness your stamina skyrocketing.

But hold your horses, speedy sprinters! At the beginning of your running adventure, let’s keep it chill and cozy. Picture this: you and your buddies having a laid-back chat, casually reciting the pledge of allegiance without gasping for air.

That’s the perfect conversational pace you need to embrace!

Now, if you’re huffing and puffing like a steam engine on steroids, it’s time to ease off the gas pedal. Slow down, my friend, and regain control of your pace. By keeping your training intensity in check, you’ll have a magic wand to control your breathing rate.

Synchronized Breathing

Once you’ve graduated from the beginner stage and have a few months of running under your belt, it’s time to upgrade your breathing technique. Picture this: with every footstrike, your breath flows rhythmically, like a symphony playing in perfect harmony.

Sure, it might sound a bit daunting at first, like mastering a powerful incantation, but trust me, it’s the secret potion to becoming a breathing maestro while you run. And don’t worry, we’ll take it step by step.

First things first, slow down the pace a bit to give yourself some breathing room (pun intended). Practice synchronizing your breath to your foot strikes like a dance partner in perfect sync.

Finding The Ideal Breathing Ratio

Now, let’s talk about the golden ratio – the key to unlocking your breathing mastery. Most running experts, recommend the 3:2 ratio for beginners. Here’s the magic formula: inhale on the RIGHT, LEFT, RIGHT foot strikes, then exhale like a dragon releasing fire on the LEFT, RIGHT foot strikes.

But hey, as you gain confidence and unleash your inner roadrunner, you can experiment with different ratios. Try a 2:2 or 2:1 ratio for those lightning-fast training sessions like interval training or tempo runs.

And when it’s time to cast that final spell of speed and power in a race, go all out with a 1:1 ratio! It’s like unlocking the ultimate power-up to rocket towards the finish line.

Deep Breathing While Running

Let’s unravel the secret to Deep Breathing, a magical technique that unlocks the full potential of your lungs, like a treasure chest filled with pure energy!

In this enchanting art, you’ll be tapping into the depths of your core, engaging every inch of your lungs to breathe like never before. Say farewell to those quick, shallow breaths we take when at rest, and embrace the power of deep breaths that fuel your body with pure vitality.

As you inhale, your rib cage and belly gently expand sideways and forward, like a graceful dance of air within your very being. With each exhale, you release any tension and fatigue, as if you’re casting away negative spells.

But wait, there’s more magic in store! Deep breathing isn’t just a charming display; it brings real benefits to your running journey. It keeps your muscles relaxed and nimble, ensures a steady flow of oxygen, and banishes the weariness that may try to hinder your progress.

And fret not, brave souls, for mastering this art isn’t reserved for the wizards alone. I’ve got a delightful surprise for you! An awesome YouTube tutorial awaits, guiding you on a journey to practice deep breathing right in the comfort of your home.

Nose and Mouth Breathing While Running

We all know that at rest, our trusty noses handle the breathing duties. But when the intensity rises and the quest for oxygen becomes fierce, the nose alone may struggle to keep up.

Ah, fear not, for this is where the tale takes a twist! As the oxygen demand increases, it’s time to unleash the full power of both nose and mouth. Yes, you heard it right! Let them work in harmony, like a duet of life-giving breaths.

By embracing this perfect pairing, you’ll unlock a treasure trove of oxygen, fueling your body’s magical engine to perform like never before. So, adventurers, as you venture forth on your running quests, remember to tap into the art of deep breathing and unite the forces of nose and mouth. The reward? A journey of limitless possibilities and majestic running feats


There you have it!

If you’re serious about improving your breathing technique while running, then today’s post should get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Tips and Guidelines for Preventing and Treating Back Pain While Running

Let’s talk about something that might sound all too familiar—back pain. Yep, it’s like that pesky friend who keeps showing up uninvited to the running party. But fear not, my friend, because you’re not alone! Back pain, especially in the lower back, is a common nemesis for many of us runners out there.

Believe it or not, research shows that more than 80 percent of U.S. adults have experienced some form of back pain in their lifetime.

It’s like a worldwide club with millions of members! And brace yourself for this jaw-dropper—$50 billion is spent each year in the U.S. alone to tackle this sneaky troublemaker called back pain.

But hey, I’ve got your back (pun intended)!

Today, I’m here to spill the beans on some of my best tips and guidelines for treating and preventing back pain while you hit the roads and trails.

So, are you ready to bid adieu to that nagging pain and get back to your running adventures? Well, fasten your shoelaces and let’s dive right in!


I’m not a medical doctor. Thus, my advice should not be considered as such. All I’m sharing is the result of my own experience and research on the topic. Hence, feel free to consult your doctor before you put into action any of the tips below. Or, at least do your own research. You’ve been warned; now let’s proceed.

Basic Back Anatomy

Alright, let’s get to know the rockstar of our body—the back! It’s like a bustling city filled with bones, discs, ligaments, and a whole lot of cool stuff working together to keep us standing tall and rocking our daily activities.

Imagine this: your back is like the superhero that ensures you can strut confidently, run freely, and do the everyday dance of life without a hitch. It’s not just about looking cool; it’s about protecting our precious lungs, heart, and other internal VIPs, which, by the way, are working hard behind the scenes to keep us kicking.

Now, don’t get me wrong, I could talk about the wonders of our back all day, but let’s save the superhero stories for another time.

Today, I’m diving into the nitty-gritty of back pain prevention and keeping our mighty back in tip-top shape!

So, let’s roll up our sleeves and explore the amazing world of back anatomy together. Are you ready for this spine-tingling adventure? Let’s go!

Enter Back Pain

Picture this: your back is a high-stakes game where muscles, ligaments, and disks play their roles like seasoned actors.

But sometimes, amidst all the action, a strain here, an irritation there, or a sprain somewhere else can throw the whole production into chaos! It’s like a symphony gone wrong, and your back is playing all the wrong notes.

Diagnosing back pain is like being a detective on a challenging case. There are so many possible culprits—strained muscles, irritated ligaments, sprained joints, and pesky disk ruptures—that it can feel like searching for a needle in a haystack.

But hey, don’t throw in the towel just yet! Armed with the right knowledge, we can start narrowing down the suspects and get to the root of the problem.

Causes of Back Pain While Running

Ah, the pesky culprits behind our back pain while running! It’s like a mystery novel with a twist at every turn.

Let’s uncover the leading causes, shall we?

If you are a newcomer to running

First up, we have our eager newcomers to the running world. They dive headfirst into intense workouts and push their limits like there’s no tomorrow. But guess what? That can leave their back feeling like it’s been through a rollercoaster ride. Ouch!

Wrong running intensity

Runners usually suffer from back pain after abruptly increasing their training load/mileage, especially while running on harder surfaces, such as a paved road, or a sidewalk.

If you’re Running with Bad Form

Now, let’s talk about running with bad form. It’s like dancing with two left feet, my friend. Imagine running in a forward hunch, head dangling like a pendulum, and shoulders all rounded up in a tight ball. Your back is screaming, “Hey, we’re not doing yoga here!”

You see, many recreational runners skip the running form 101 class. It’s like they missed the memo that proper posture matters!

And boy, does it matter. When your spine is out of whack, it’s a domino effect on your mid back, lower back, shoulders, neck—pretty much the whole shebang!

If you Sit too Much

Ah, the sedentary lifestyle, the silent enemy of our backs! We live in an era where sitting seems to be the national sport.

You’ve probably heard of the saying “sitting is the new smoking.” Well, guess what? It’s not just a catchy phrase; there’s truth behind it!

Our modern-day routines have “doomed” us to desk-bound lives. If you work at an office, chances are you’re spending a hefty 7 to 8 hours slouched in front of that screen, like a human question mark. And that’s not all! Surveys reveal that we average around 9 hours hunched over our screens daily. That’s like adopting the posture of a human banana for extended periods!

But here’s the catch: our bodies were never designed to withstand this prolonged sitting. Nope, we were meant to move, explore, and, yes, run like the wind! Our ancestors didn’t spend their days lounging on chairs; they were hunters and gatherers, constantly on the move.

If you’ve Weak Core muscles

Speaking of movement, let’s talk about those core muscles. They’re like the superheroes of your body, the mighty cranes that support your every move! But, alas, many of us have neglected these powerhouse muscles, leaving them weak and underdeveloped. It’s like relying on a rusty bicycle to carry a heavy load—ouch!

When your core muscles are weak, your back takes the brunt of the burden, and that can lead to those dreaded back pains. So, it’s time to give those core muscles some love and attention. Strengthen them up, and they’ll have your back—literally!

Too much Downhill Running

Ah, the joy of downhill running! It feels like you’re flying, right? But let’s talk about the impact it can have on our backs.

Those hill climbs can be a real back buster! You see, running downhill changes the game when it comes to biomechanics.

The postural adjustments needed to tackle those slopes can put a ton of stress on your back muscles. It’s like your back is playing a high-stakes balancing act, and if it’s not up to the challenge, ouch, here comes the pain!

And hold your horses if you’re flying down that hill without engaging your core muscles. It’s like going full speed without a seatbelt! Your core is there to stabilize you, but if you’re not giving it the attention it deserves, your lower back might end up paying the price.

A sore back after a downhill run? No thank you!

If You are Over 50

As we age, it’s no surprise that back pain becomes more common. It’s like an unwelcome guest that decides to stay for an extended vacation. Sometimes, that age-related back pain might have started knocking on your door even in your 30’s or 40’s! Talk about an early arrival!

If you are Overweight

And if you’re carrying a few extra pounds, your back might be feeling the strain. Those extra pounds can really throw your back out of whack. It’s like trying to carry a backpack filled with bricks all day long—no wonder it’s screaming in pain!

If you Have Foot Imbalances

Foot imbalances might seem like a minor issue, but believe me, they can cause some major trouble.

When your feet are not playing nice and distributing your weight evenly, it’s like a teeter-totter gone wild, and your back is caught in the middle of the chaos.

Those imbalances can throw off your whole body alignment and, eventually, translate to back pain. So, if your feet are feeling a bit rebellious, it’s time to show them some love and get them back in sync!

If you have Hernia Disc Issues

Herniated discs are like tiny troublemakers hiding within our spines. Picture those vertebrae as building blocks, perfectly stacked together. And guess what’s keeping them all cozy and cushioned?

Those intervertebral discs! But sometimes, one of those discs decides to go rogue, bulging or slipping out of place, causing acute pain.

It’s like a sneaky intruder crashing the party, and boy, does it bring the pain!

Degenerative Disease

Let’s not forget about degenerative diseases like sciatica. That sciatic nerve, it’s like the boss of all nerves, starting from the lower back and running all the way to the feet.

But sometimes, it gets cranky and inflamed, and boy, does it make its presence known! Sharp pain in the lower back, buttocks, thighs, and knees? Yep, that’s the calling card of sciatica.

Other Conditions to Blame

Oh, back pain, you sneaky trickster! It’s not just those usual suspects like foot imbalances and herniated discs causing all the commotion. No, no, it can be a whole circus of conditions playing their part in this grand show!

Ever heard of blood clots? Yep, those little troublemakers can cause some serious back discomfort, especially when they decide to take a detour from where they’re supposed to be.

Kidney infections and kidney stones, they might seem far away from the back, but trust me, they can bring the pain right to your doorstep! It’s like they’ve got a secret mission to make our lives more exciting, and our backs are caught in the crossfire.

Let’s not forget about Spondylolisthesis, Fibromyalgia, endometriosis, and Spinal stenosis. They’re like a mysterious league of pain, targeting our backs and keeping us on our toes.

Each with its own unique way of causing discomfort, they make sure we never have a dull moment. And arthritis and osteoporosis, they may be associated with getting wiser with age, but they also come with their fair share of backaches. It’s like they want to remind us that life is a wild ride, and our backs are holding on for dear life!

Identifying Back Pain For Runners – The Symptoms

Although there is no such thing as Runners Back overuse injury (to the best of my knowledge), it helps to know how to safely diagnose yourself and know when it’s time for a doctor’s visit.

You have runners back pain if you feel the following, either during or after your runs.

Upper Back Pain In Runners

Ah, the dreaded upper back pain – a pesky little reminder that our bodies aren’t always as invincible as we’d like to believe!

Picture this: you’re out on a run, feeling the wind in your hair and the thrill of the road beneath your feet. But suddenly, there it is – a sharp pain in your upper back, right between or under the shoulder blades. Ouch!

At first, it might seem like a minor annoyance, just a dull ache in the upper back or shoulders. You might try to ignore it, thinking it’ll magically disappear on its own.

But alas, it has other plans! Before you know it, that seemingly innocent ache has transformed into an intense, mind-numbing pain that takes center stage in your run.

It’s like your upper back has decided to put on a dramatic performance, stealing all the attention and leaving you feeling helpless.

You try to adjust your posture, hoping it’ll ease the pain, but it’s like a persistent little gremlin that refuses to be appeased.

Trouble Bending

Imagine this: you finish your run, feeling accomplished and ready to take on the world. But as you go to tie your shoelaces or reach for that water bottle, you notice something is off. Your once supple and flexible upper back feels like it’s turned into a rusty old hinge, creaking and protesting with every movement.

Bending or twisting at the waist becomes a mission impossible, and you find yourself contorting into awkward positions just to avoid that nagging discomfort. It’s like your upper back has decided to turn into a stubborn brick wall, resisting any attempt at bending or twisting gracefully.

And let’s not even talk about lifting heavy objects! The pain jumps into overdrive, as if to say, “Nope, not today!” It’s like having a tiny backache monster that wakes up at the mere thought of any back-twisting motion.

It’s frustrating, to say the least. But fear not, my resilient runners! There’s hope in this tale of limited mobility. With a little patience and some targeted stretches and exercises, we can coax that stiffness to loosen its grip.

Lower Pain In Runners

Again, imagine this. You’re out on a blissful run, feeling the wind in your hair and the pavement beneath your feet. But suddenly, there it is – that nagging sensation in your lower back, like a tiny pebble lodged in your shoe. It starts innocently enough, a subtle reminder of its presence.

As you continue your run, that pesky pain becomes bolder, rearing its head during the downhill section like a mischievous trickster. It’s almost as if your lower back is conspiring against you, waiting for the perfect moment to strike.

But here’s the kicker – lower back pain doesn’t always play by the rules. It can show up even when you’re not running, turning simple everyday tasks into a delicate dance of discomfort. Sitting at your desk, reaching for something on a high shelf, or even tying your shoes can suddenly become a challenge.

It’s like your lower back has a mind of its own, deciding to join in the daily activities when you least expect it. And just like that, your once joyful run turns into a quest to conquer this elusive pain.

But fear not, valiant runners! You’re not alone in this battle. With the right strategies, we can outsmart that cunning pain and reclaim our joy on the road.

Sore Spot

A sore spot is usually a tender area on your back that seems to protest with every touch. It’s like a secret code between your body and the universe, a signal that something is amiss.

You see, your back is like a finely tuned instrument, and when it’s not in harmony, it lets you know with that soreness. It’s like a gentle warning sign, urging you to pay attention and take action.

Big Word of Caution

Here comes the big word of caution – pain in the knee or tingling feelings in the legs? That’s a different story altogether! It’s like the sore spot’s distant cousin, coming to visit uninvited. And trust me, you don’t want that uninvited guest crashing the party.

If you find yourself experiencing pain in your knee or strange tingling sensations in your legs, it’s time to hit the pause button and seek expert advice. That’s when you call in the specialists, the heroes of the medical world, who can unravel the mysteries of these symptoms.

Remember, my fellow runner, self-care is essential, but there are times when you need the guidance of those who know the human body inside and out. They can be your allies in deciphering what’s causing those sensations, ensuring you get back on track swiftly.

Treating Back Pain In Runners

When it comes to tackling that pesky back pain, the comfort of your own home can be your haven of healing. Unless it’s a major medical emergency, you don’t need to be rushing to the hospital or booking a surgery ticket. No siree!

Allow me to introduce you to the R.I.C.E method – the superhero of self-care for runners like us. R.I.C.E stands for Rest, Ice, Compression, and Elevation, and it’s like having a personal first-aid kit at your disposal.


If you find yourself grappling with mild back pain during or after a run, remember this mantra: Rest, rest, and more rest! Taking two to three days or even more to let your body fully recover is the secret sauce to a speedy rebound.

Here’s another nugget of wisdom: give those hard surfaces and downhill trails a break during your recovery period. Opt for softer, flatter terrains to pamper your precious back. Think of it as a relaxing spa treatment for your spine – smooth and soothing!

Remember, my running comrades, pampering your back during the healing process is like giving it a well-deserved vacation. So, lay off those tough trails for a bit, and your back will thank you with every pain-free step you take.

Cold Therapy

Cold therapy is like a breath of fresh air for your achy back. So, picture this: you’ve got a frozen bag of peas or beans, wrapped up like a cozy winter scarf in a cloth or towel. Oh, the relief it brings!

Now, here’s the scoop – some scientists might not have a diploma in “Cold Therapy Magic,” but trust me, it works like a charm for most folks. While the scientific evidence might be playing catch-up, ice has some superpowers of its own. It’s like the superhero that swoops in to ease your pain, reduce swelling, and relax those pesky muscle spasms.

But, wait, before you go piling ice straight onto your skin, hold on a sec! Let’s play it safe, my friends. Always remember to wrap that icy wonder in a cloth or towel – think of it like a cozy blanket for your back. We want your back to feel the chill, not your skin!

Oh, and here’s a friendly reminder: while R.I.C.E works wonders for mild back pain, don’t forget that it’s not a magical fix for everything. If your back pain lingers or gets worse, don’t be a lone wolf – call in the experts! Seeking medical advice is like having a wise sage by your side, guiding you towards a lasting solution.

Seek Medical Attention

Now, I’m all for empowering you to take charge of your health, but there comes a time when you might need the big guns – and that’s where the medical squad comes in. If all these cool tricks don’t cut it, don’t hesitate to call in reinforcements and seek medical attention.

Here’s a secret tip: if you start feeling any leg or groin numbness, or if your strength decides to take a hike, or heaven forbid, you experience bladder or bowel issues – it’s time to sprint to the medical room, my friend. Don’t mess around when it comes to your health.

So, if your back pain decides to go all stubborn on you, take a deep breath, don your cape, and seek help from the professionals. They’ll run some tests, and together, we’ll crack this case like detectives solving a mystery.

Some of the tests your doctor might order include (but not limited to):

  • Blood test
  • X-rays
  • Computed tomography, or CT.
  • Magnetic resonance imaging

Preventing Back pain While Running

Ah, my favorite topic – preventing back pain while running! After all, why deal with the pain when we can take a proactive approach, right?

Here a few measures to consider.

Strength Train

First up, we’ve got the ultimate hero – Strength Training! I know, I know, you might think running is enough of a workout, but trust me, a little extra muscle love goes a long way. Think of it like suiting up in a super-strong armor that shields you from common injuries.

Those resistance exercises are like a secret weapon, targeting your rhomboid muscles, lower and mid trapezius, and shoulders – those vital postural muscles that keep you standing tall and proud!

Exercises For Upper Back Pain

For starters, I highly recommended resistance exercises that strengthen the rhomboid muscles, the lower and mid trapezius and the shoulders—vital postural muscle.

Therefore, if you’ve serious postural challenges and/or suffer from severe muscle imbalances, then work on increasing strength in your postural muscles—especially the lower portion of the trapezius muscles.

Some of the best exercises include pull-up, shoulder extension, and Superman.

Exercises for Side Back Pain

Now, if you’ve got some postural challenges or you’re battling muscle imbalances (we all have our kryptonite, right?), then let’s work on boosting the strength in your postural muscles, especially those lower trapezius muscles. They’re the real MVPs, trust me.

So, put on your cape and get ready to conquer those exercises – pull-ups, shoulder extensions, and the Superman move (no, not Clark Kent stuff, but it’s just as cool!). These exercises are like the sidekick that has your back (literally) during those tough runs.

But wait, there’s more! We’ve got a whole arsenal of strength exercises just waiting to be unleashed. Strengthen your core like the mighty warriors we are – think planks, bridges, and those weighted crunches that make your abs feel like they could bench press a car.

Exercises for Lower Back Pain

To strengthen the muscles on the lower back, do plenty of deadlifts (all variations), along with kettlebell swings, bridges, and the sort.

Also, strength your core.

As I have already stated, weakness in the core is a leading cause of back pain.

Some of the best core exercises include the plank, the bridge, the windshield, Russian twists, weighted crunches, and T-pushups.

Stretching and Foam Rolling

Ah, let’s talk about the wonderful world of stretching! It’s like giving your muscles a delightful, rejuvenating stretch that leaves them feeling all loose and limber – just what we need for those epic runs!

Now, picture this – you’ve got some lower body mobility issues or your hamstrings are as tight as a clenched fist. Well, fear not, my fellow runners, because stretching is here to save the day! Tight hamstrings can be a real pain in the back (literally), as they can exacerbate that pesky lower back pain we’re trying to avoid.

You see, those hamstrings are like the trusty support beams that hold up the grand architecture of your body during every walking and running movement. But when they’re too tight, it’s like putting too much pressure on your back – not a great combo!

But fear not, there’s a hero in the form of stretching! By stretching those vital hamstrings, you’re giving them the much-needed love and care they deserve. It’s like giving your muscles a relaxing spa day – they’ll thank you with every pain-free step you take!

So, let’s limber up, shall we? Incorporate some awesome hamstring stretches into your routine, like reaching for those toes with a gentle touch, or doing some dynamic hamstring stretches like leg swings. It’s like giving your hamstrings a dance party they won’t forget!

And guess what? Not only will your hamstrings feel like they’re walking on clouds, but you’ll also be reducing the strain on your pelvis, helping to soothe that low back pain that can sometimes tag along on our runs.

Run with Good Form

Ah, the magical power of good form – the key to unlocking a world of pain-free running bliss! Believe me when I say, it’s like having a secret weapon in your running arsenal!

Listen up, fellow runners, because this is where the magic happens. Good form is like having a guardian angel watching over your back – literally! From my own experience, I can vouch that nailing that perfect form can work wonders in preventing back pain – no critical conditions required!

Picture this – you’re out on a run, gliding like a gazelle, and your form is on point – back straight, core engaged, and posture on fleek! Not only will you feel like an unstoppable force of nature, but you’ll also bid adieu to those nagging back pains that used to slow you down.

It’s all about being a form detective – keep a keen eye on yourself while running. Straighten that back like you’re showing off for the runway, engage that powerhouse core of yours, and keep that upper body as steady as a rock throughout your run. Trust me, your body will thank you!

Oh, and here’s a little tip – avoid excessive twisting at your waist like you’re a human pretzel. You’re not, and your back will appreciate you for it! Stay stable, my friends, and let that upper body ride the smooth, steady wave of your run.

Sit With Proper Posture

If you’re spending more time glued to that computer screen than you’d like to admit, it’s time to give your sitting posture a much-needed makeover!

Picture this – you’re sitting like a posture pro, exuding confidence and comfort. Say goodbye to those dreaded backaches and hello to a whole new level of productivity and focus! Let me spill the beans on how to nail that perfect sitting posture.

First things first – get yourself a lumbar support. Trust me, it’s a game-changer! Grab the Original McKenzie Slimline for that extra boost, or simply use a small cushion to show your back some love. Your spine will thank you!

Now, let’s tackle that computer setup. Keep that monitor right at eye level, and your forearms horizontal with elbows comfortably bent at right angles. No more slouching like a couch potato! Keep those hips and knees level, feet planted firmly on the ground. Need a little extra boost? A footstool’s got your back!

But here’s the thing – sitting for hours on end isn’t doing you any favors. Time to shake things up! Take regular walk breaks, at least once every hour. Let those legs stretch and get that blood flowing. And don’t forget to switch it up – shift your position every 10 to 15 minutes, keeping those muscles happy and loose.

Now, let’s jazz up that office space with an epic makeover! Say hello to the stand-up work desk – a fantastic way to break free from the shackles of sitting. Give it a whirl for a few weeks, and you’ll feel like a brand new you!

And for some extra spice, throw in some dynamic exercises! Roll those necks, shrug those shoulders, and get those muscles moving. Your body will thank you for the mini workout session!