Setting Realistic Goals: A Guide to Achieving Your Running Milestones

running partner

Do you want to achieve that big running milestone, such as a 5K or 10K race? But are you feeling overwhelmed and unsure of how to get there?

Setting realistic goals is critical to getting the most out of your running experience. And with perseverance and dedication, it’s possible to reach any goal!

This blog post guide will help you achieve success in your milestone journey by providing information on setting realistic goals and tips for managing them. From determining your starting point, finding motivation, and implementing actionable strategies, everything you need to reach that end goal is within reach.

So let’s start unlocking how you can progress towards obtaining those ultimate running outcomes!

Identify your goals and objectives

Setting goals is an important aspect of personal and professional development. It is crucial to understanding what you want to achieve and why you want to achieve it. Whether it’s a short-term or long-term goal, having clarity of its purpose can provide the motivation needed to see it through.

The reasons for setting goals can vary from personal growth to improved physical health or even reducing the adverse effects of underlying diseases. However, knowing the “why” behind your goals can help you stay focused, overcome obstacles, and ultimately reach success. So take the time to reflect on your goals, and ask yourself why it’s important to you.

Once you have a clear understanding of your reasons, you’ll be one step closer to achieving your dreams.

Create a plan that outlines your objectives and timeline

Having a plan in place is key to achieving any goal in life. Whether it’s personal or professional, outlining your objectives and timeline can help keep you on track and focused on what truly matters.

Without a plan, it’s easy to get lost in the details or become overwhelmed by the enormity of the task at hand. However, by creating a roadmap that outlines your goals and milestones, you can ensure that you stay motivated and efficient in your approach. This is especially important for achieving your running goals since every second counts.

So, whether you’re considering different approaches to choose from or already have one, make sure you have the plan to help you stay on track toward achieving your objectives.

Find a meaningful source of motivation

Running can be an incredibly rewarding but challenging activity. It’s not always easy to stay motivated. Whether you’re training for a marathon or simply looking to improve your overall fitness, finding ways to stay driven and focused on your goals is important.

From setting specific milestones to tracking your progress with a running app, there are many strategies you can use to stay on track and motivated. However, not all of them work all the time. So it is important to mix or pair different strategies to create a blend that fits your needs.

For example, meals packed with ingredients like caffeine, beta-alanine, and betaine have been linked to higher energy levels for longer periods. However, pairing such a diet with adequate strengthening exercises can motivate you to achieve physical fitness. In addition, you may stay motivated by finding a supportive community of runners who share your passion and help keep you accountable.

With the right mindset, tools, and support, you can achieve your running goals and experience the many benefits of this exhilarating sport.

Set mini-goals to pave the way for greater achievements

When it comes to achieving long-term goals, it’s important to set mini-goals along the way. These smaller, more achievable milestones allow you to measure and celebrate your progress, keeping you motivated and focused.

Whether it’s a weight loss journey in preparation for your next big race, breaking down your larger goal into manageable pieces makes it easier to approach and conquer. In addition, celebrating your small victories along the way is crucial to maintaining momentum and staying positive.

So, take a deep breath and set those mini-goals; you’ll be surprised at how much you can accomplish.

Structure your training schedule

Training is an essential aspect of any physical fitness journey. However, maintaining consistency and progressing toward your goals can be challenging. One way to overcome these obstacles is by structuring your training schedule.

This approach enables you to set aside time for training, helping you avoid missing sessions and establishing a routine that fosters progress. Structuring your training schedule also lets you track your progress toward your goals, as you can monitor your workout frequency and intensity.

With consistency, hard work, and a structured training schedule, you’ll be well on your way to achieving your fitness goals.

Track your progress by logging key metrics

As the saying goes, “what gets measured gets managed”. Tracking your progress can be a powerful motivator for achieving your fitness goals. For example, you can see exactly how far you’ve come and where you need to improve by monitoring your key metrics like speed, distance, and heart rate.

Moreover, by logging your workouts and comparing them over time, you can see the tangible results of your hard work. So whether you’re training for a race or just trying to improve your overall health and fitness, tracking your progress is an essential part of the process. With so many apps, wearables, and other tools available, it’s easier than ever to keep tabs on your important metrics and stay motivated along the way.

Final Thoughts

Achieving running milestones may seem challenging initially, but you can work up to them with the right strategy. Understanding your goals and why you want to achieve them doesn’t just give you a sense of accomplishment but also provides motivation during your journey toward achieving those goals.

You can do this by creating a plan that outlines objectives and timeframes, setting mini-goals along the way, structuring a training schedule tailored to your needs, and tracking progress to ensure consistency.

Above all else, remember that success is the result of small steps taken together over an extended period. So don’t be afraid to celebrate the small victories!

Say Goodbye to Black Toenails: The Runner’s Guide to Prevention and Care

black toenail from running

Ever had that dreaded moment when you peel off your socks after a run and discover a black toenail lurking beneath? Yeah, we’ve all been there.

I recently had a 12-mile run that left me with a painful blister on my big toe because I forgot to clip my toenails the night before. Ouch! But hey, you can learn from my mistake.

In today’s article, I’m here to spill the beans on black toenails from running—what they are, why they happen, and how to deal with them. I’ll cover everything from prevention to treatment and when it’s time to call in the experts.

So, if you’re tired of those pesky black toenails, lace up your shoes, and let’s dive in!

Black Toenails From Running Explained

A black toenail, often referred to as a runner’s toenail, is essentially a bruise or blood blister that forms beneath the toenail. This condition occurs when the soft tissues surrounding and beneath the toenail become discolored, typically turning blue or black. This discoloration is the result of various factors, including trauma, repetitive stress, or injury to the toe, which commonly happens during running.

The root cause of this discoloration is a small bleed underneath the toenail, medically termed a subungual hematoma. While running with a black toenail can be uncomfortable and unsightly, it can also lead to more serious issues if left untreated.

Neglected black toenails have the potential to become infected. This risk arises from the warm, moist environment inside running shoes, which creates an ideal breeding ground for bacteria. Consequently, it’s crucial to address black toenails promptly to prevent pain, infection, and complications.

The Injury Process

The occurrence of black toenails in runners is linked to continuous trauma, which can lead to blistering, bruising, or bleeding beneath the toenail. This trauma typically arises from either the toe being cramped inside the shoe’s front end or the top of the toe repeatedly striking the nail.

Initially, you may notice your toes turning blue or black due to this trauma. Over time, if the condition worsens or is left unattended, the affected toenail may eventually fall off. It’s important to address this issue early to prevent further complications.

In addition to trauma, runners may develop blood blisters beneath the toenail, causing it to lift. In some cases, the nail may even detach, which is a common running injury, especially among long-distance runners. Neglecting the pain and ignoring a bruised toenail can result in the blood blister becoming infected, leading to increased discomfort and pain.

This is a situation you’ll want to avoid.

The Main Culprit – Tight Running Shoes

If you’ve experienced the distress of losing a toenail due to running, the culprit might very well be your running shoes. Specifically, tight or ill-fitting shoes are often to blame for this issue.

When your shoes are too narrow, or the toe box (the front part of the shoe) doesn’t align with the shape of your foot, problems arise. In this scenario, the top of your toenail repeatedly collides with the end of the shoe, creating a constant impact. The absence of sufficient space between the shoe’s top and your toes is a key factor in this repetitive trauma.

The Symptoms of Black Toenails While Running

When dealing with black toenails from running, you might notice several symptoms:

  • Discoloration: Initially, your toenail may take on a dark green or black hue. This discoloration is typically caused by the presence of blood due to bruised or broken blood vessels beneath the nail.
  • Pain: Applying pressure to the affected toenail can be painful. The sensitivity is often a result of the trauma and blood accumulation beneath the nail.

Likely Risk Factors for Runners:

Several factors can increase a runner’s risk of developing black toenails:

  • Ill-fitting or Worn-out Running Shoes: Shoes that are too tight or no longer provide adequate support can contribute to toenail issues.
  • High Weekly Mileage: Running long distances, particularly over 40 miles per week, can increase the risk of toenail problems.
  • Running on Hard Surfaces: Frequent running on unforgiving surfaces can lead to more foot and toenail stress.
  • Age: Older runners may be more susceptible to toenail issues.
  • A History of Running Injury: If you’ve previously experienced running-related injuries, you may be at a higher risk of developing black toenails.

What’s the outlook For Runners With Black Toenails?

For runners dealing with black toenails, the outlook is generally positive, and most individuals don’t experience chronic complications. Recovery is possible if you take appropriate measures.

Here’s what you can do:

  • Change Your Running Shoes: Ensure your running shoes fit properly and provide enough space in the toe box to prevent further trauma to your toenails.
  • Decrease Weekly Mileage: Reducing your weekly running mileage can help alleviate stress on your toenails, allowing them to heal.
  • Improve Your Running Form: Focusing on your running form can reduce the likelihood of toenail trauma. Ensuring your feet strike the ground correctly and that your shoes fit well is crucial.
  • Use the Right Socks: Proper running socks can help reduce friction and moisture, which can contribute to toenail issues.

How to Treat Runners Toe

In mild cases of a black toenail, medical treatment is usually not necessary, as it depends on the underlying cause.

Here’s how to approach it:

  • Mild Cases: If you have a mild case of a black toenail, there’s often no need to visit a doctor. You can manage it at home. Rest the affected toe(s) for a few days and keep them clean and dry.
  • Pain Management: If the pain becomes too uncomfortable, consider visiting a podiatrist. They can perform a procedure called nail trephination, which involves puncturing the affected toenail to drain excess fluid and relieve pressure.
  • Watch for Infection: Keep a close eye on your toenail. If you notice any signs of infection, such as redness or increased pain, it’s essential to seek medical attention promptly.

Home Treatment for Black Toenails

If you’re experiencing significant pain from a black toenail and are unable to see a doctor immediately, you can consider releasing the pressure yourself, although it’s essential to exercise caution. Please note that it’s always safer to have a certified physician perform this procedure.

Here’s how it can be done:

  • Gather Supplies: Get a sterilized paper clip or needle. You can sterilize it by holding it over a flame from a match or a lighter until it becomes red hot. Make sure it cools down slightly before proceeding.
  • Pierce the Blister: Carefully and gently pierce the blister on the black toenail with the sterilized paper clip or needle. Aim to puncture it at the edge of the toenail, where the contact foot pressure can push out any additional fluid.
  • Clean and Dress the Wound: After puncturing the blister, clean the area with an antiseptic solution to minimize the risk of infection. Apply a sterile dressing or bandage to protect the area.


Black Toenails From Running – The Conclusion

There you have it.

See, preventing runners toe is no rocket science.

All you have to do is pay a little attention to your feet and running shoes.

Do that, and you should be able to easily steer clear of most of these painful nuisances.

Now it’s your turn.

Do you have any time-tested black toenail prevention tips?

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

In the meantime, thank you for reading my post.

Keep Running Strong

David D.

Runners Diarrhea – Symptoms, Causes, Treatment & Prevention

runners stomach

Runners diarrhea.

Nature’s gift you didn’t ask for.

Few things can ruin a good run, like the fear of pooping your pants during a run.

To shed some light on this crappy situation (pun intended), I will share the full guide on runners’ diarrhea in today’s post.

By the end, you’ll learn more about:

  • What is Runner’s Diarrhea
  • The process behind Runner’s Diarrhea
  • The causes of Runners Diarrhea
  • Foods to avoid when you have runners trots
  • Is your clothing makes you want to poop your pants?
  • What kind of medication works for the runner’s diarrhea?
  • Imodium for runners’ diarrhea? Does it work?
  • And so much more.

Feel excited?

Let’s get started.

Runners’ Diarrhea Explained

Also known as runners colitis or runners trots, runners’ diarrhea refers to gastrointestinal issues during or following a run. The condition includes a wide range of symptoms: from bloating and nausea to painful cramping, flatulence, and actual loose stools.

For some runners, the urge to defecate might come about mid-run, and for others, it could happen immediately after running as the body is still experiencing the effects of the workout.

Surveys show that over a third of runners experience this.

This condition is also more common among endurance runners and tends to strike women more than men. If you run long distances, you can experience many symptoms during training. Unfortunately, the more miles you log in, the worse these symptoms could become.

Older runners are less likely to get than younger ones.

Some of the warning signs include:

  • Belly cramps
  • Heartburn
  • Bloating
  • Diarrhea
  • Urge to poop
  • Chest pain
  • Vomiting
  • Nausea
  • Bloody stool
  • Not being able to control bowel movements—or fecal incontinence

How Long Do Runners Trots Last?

Typical symptoms of runners’ diarrhea often kick off during your run and may persist in the hours post-run.

As a rule, the bout of diarrhea shouldn’t linger for more than 24 hours.

If you have diarrhea in the middle or cannot control your bowel movements, it might indicate another medical condition (more on later).

You’re Not Alone

Research reports that about y 60 percent of long-distance runners (those who log in 5 miles or more at a given time)  had to take a break during a run for a bowel movement.

Another study published in the British Journal of Sports Medicine claimed that about 30 percent of marathon runners suffer stomach issues during or after a race.

Infamous Incidents

If you’ve ever had to stop mid-run to answer nature’s call, know you’re not alone. Even world-class runners go through it. No one is immune.

Here’re a few infamous examples:

  • During the 2008 Göteborgsvarvethalf marathon, elite runner Mikael McKernan crossed the finish line in 21st place even though his lower body was covered with last night’s dinner.
  • Winner of the 1998 London Marathon, Catherina McKiernan, experienced chronic diarrhea during the race.
  • During the 2016 Summer Olympics, Yohann Diniz led the Men’s 50K walk race, but he fainted a few times due to stomach issues. But he kept going and finished in 8th place, only six minutes behind the winner, Matej Tóth.
  • The 2019 Perm internal Marathon winner, Alexander Novikov, completed the whole race suffering from a bad episode of diarrhea, which stained him with his own excrement.

Symptoms of Runners Diarrhea

Here are the telling signs of runners’ trots.

These can be experienced during or immediately after a run.

  • Nausea
  • Acid reflux
  • Flatulence
  • Cramping
  • Gas
  • Sudden urge to poop

The Causes of Running-Induced Diarrhea

So what’s causing you to poop during a run?

The answer remains unclear as it’s likely multi-factorial.

However, there are several theories about what triggers the runner’s diarrhea.

Let’s explain a few.

The Up & Down Motion

Running’s impact stirs the bowels and jostles the intestines.

This speeds up the flow of food, gas, and stool along the digestive tract, causing a sudden need for a bowel movement.

By the way, this is one of the reasons many doctors recommend regular exercise, especially the one focusing on abdominal work, to chronically constipated patients.

Limited Blood Flow

Often, running-induced diarrhea is caused by limited intestinal blood flow.

This blood gets diverted from the intestines and focuses on the legs and other body parts.

Our GI tract is sensitive. Once the blood flow is limited, the intestinal absorption of nutrients and water reabsorption in the colon will turn bad, causing loose stools.

Of course, don’t take my word for it.

Research reports that intense exercise may limit blood circulation to the colon and small bowels by as much as 80 percent.

Bad Food Choices Pre-Run

Diet is often cited as a leading trigger of runners’ diarrhea, especially when consuming high-fat or high-protein meals before a run.


Dehydration impacts not only your performance but your digestive function too.

Most people assume drinking too much water could contribute to diarrhea, but it’s not the case. Dehydration is a common cause of loose stools because lower blood volume can limit blood flow to the intestine. This, in turn, triggers a diarrhea episode.

In other words, when dehydrated, your intestine’s ability to absorb content dwindles. So they’re left with the only option: flush out the stomach content.

Other Causes

Many factors may contribute to the onset of diarrhea during or after a workout that could be unrelated to running.

These include:

  • Performance-enhancing drugs,
  • Some prescription medications,
  • Anxiety and stress.
  • Bowel issues like irritable bowel syndrome (IBS),
  • Hormonal changes,

What Should I do When I get runner’s Diarrhea?

When you start suffering from runner trots symptoms, your next step should be to locate the nearest restroom and head there as fast as possible. Slowing down may help you manage the urge sensation.

runners trots

How To Prevent Runner’s Trots

Now that you understand runners’ diarrhea, here are some tips for keeping running-induced diarrhea at bay.

You might not like it, but running-induced diarrhea is normal and often not a cause for concern.

Here’s more good news.

You can do many things right now to manage your symptoms and prevent runners’ trots in the future.

Eat The Right Things

The easiest way to manage runners’ trots is to consider your pre-run eating choice. I hate to state the obvious, but some food may trigger gas, nausea, and diarrhea during a run.

Analyze what you mostly eat before heading out, and always steer clear of trigger foods. As a rule, try to avoid anything that could upset your stomach in the hours before a run.

You may be left with nothing but a banana or a whole-wheat toast, but remember that you’re eating for performance, not pleasure. So have your meal once you’re done running.

Caffeine may work as a diuretic for some people, so test it out and see if it’s worth keeping. You should also cut on alcohol, artificial sweeteners, and sugars in the evening before a long morning run.

Be careful with energy gels and supplements that are “designed”’ to provide fast and portable fuel during training.

Unfortunately, most of these are loaded with artificial sweeteners and preservatives that could worsen your symptoms. And you don’t want that.

And most importantly, drink your water. It’s good for you.

So what should you eat?

Food that gets digested fast and doesn’t stress the GI track are ideal choices for what to eat before running. As long as you keep them simple—which means less waste is left over during digestion—the better off you’ll be.

Don’t Eat and Run

Timing is also important, though there’s no one-size-fits-all rule for it.

Generally, avoid eating an hour or two before a run. Space out your runs and meals longer if you’re prone to runners’ trots.

Having a meal two to three hours before a run?

Choose simple carbs and check back the list above.

Stay Well Hydrated

As I explained earlier, dehydration can contribute to loose stools while running.

As a general guideline, Stay well hydrated by drinking enough water. Shoot for at least 16 ounces of liquid roughly 60 to 90 minutes before you run and around 8 ounces of water every 20 to 30 minutes during your run.

During long runs, drink eight ounces of water every 15 to 20 minutes.

Just make sure to avoid warm liquids, as these may speed up the flow of food through the digestive tract.

What’s more?

Remember to keep track of your hydration levels.

Your pee should be a very light yellow.

If It’s dark, drink up.

Poop Before You Run

In an ideal world, you’d want to run just after caring for the nature business.

That way, you’ll ensure you’re running with an empty GI tract.

If you’re running first thing in the morning, give yourself at least 30 minutes to  “clear the pipes” before heading out.

Or simply plan your route the night before.

Use online maps or an app and choose the route with plenty of rest areas or public toilets.

For most runners, that’s 10 to 15 minutes into a run or about a mile.

You should also be prepared for emergencies.

Carry some spare toilet paper or wet wipes in a Ziplock baggie or your pocket, just in case.

Keep Track

Use a diet journal.

Inside it, keep tabs on everything you eat or drink and when it is ingested.

Then look for patterns that may contribute to the onset of the diarrhea episode mid-run, and assess what you did on the day your stomach misbehaved.

This will help you learn more about your unique food sensitivities and also help you find the most efficient ways of fueling your body.

You should also keep track of your bowel movements to schedule your runs immediately after your bowel movements.

Visit The Bathroom

If possible, empty your bowels immediately before a run or race. Consider taking a mild laxative a few hours before if you can.

Planning to race? Then at the very least, make it to the race venue early, so you don’t get stuck behind long lines.

Don’t worry. I’ve written a guide on making yourself poop before a run.

Wait on The Drugs

Avoid taking over-the-counter non-steroidal anti-inflammatory drugs like Aleve, Motrin, and Advice in the 24 hours before a run.

The International Journal of Pharmaceutical Sciences and Research reported that these drugs might cause side effects such as bloating, upset stomach, constipation, gas, and diarrhea.

In other words, if you’re already prone to runners trots, OTC drugs can only make your symptoms worse.

Wear Loose Clothing

Excessively tight clothing around the waist can constrict blood flow to the intestines, worsening diarrhea.

Everything from tight running shorts, compression garments, and running belts can be problematic, especially if you got a lot of content sloshing around your stomach.

This can make you feel you need a bowel movement or even cause diarrhea (and other stomach issues such as heartburn).

See a Doctor

It’s often the case that runners’ trots are a temporary annoyance that fades in a few days. But if you’re prone to it, you’ll want to consult your doctor to determine the cause, especially if you experience any of the following:

  • Suffering from diarrhea even when not running
  • Bloody stools
  • Sudden diarrhea onset
  • Fever
  • severe heart palpitations
  • Abdominal pain
  • acute headache that comes on suddenly
  • persistent diarrhea even after the exercise is over
  • Chronic nausea and ongoing abdominal pain.
  • Appetite change
  • diarrhea that lasts for 24 hours or more
  • fainting or loss of consciousness

If you experience a few of these symptoms, you could be dealing with a serious underlying condition that requires medical attention. Consulting with your doctor can help you better understand your unique situation. Sometimes, you may need medical help flushing out parasites or bacteria from your body.

They might recommend taking diarrhea pills or even undergoing a special examination on you, such endoscopy if the case seems worst. GI problems can recover well with early treatment.

You can also suffer from an underlying medical condition causing your workout trots. These include:

  • Ulcerative colitis
  • Crohn’s disease
  • Microscopic colitis
  • Celiac disease
  • Irritable bowel syndrome
  • Proctitis

Runners Diarrhea – The Conclusion

Runner’s diarrhea is not a welcome guest, whether before, after, or, worst of all, during a run.

Hopefully, with a little experimentation and a lot of paying attention to your body, you can manage your runner’s diarrhea on your own.

Why Running Can Improve Students’ Academic Performance

Physical activity is important for everyone, including students. It is important to have a balanced life to experience physical and mental well-being. Part of this is getting enough exercise. Running can provide an inexpensive and effective way to get some exercise. If you’re a student, you can experience some of the following benefits from running.

Reduce stress

University life can give you multiple reasons to experience stress. It can be difficult to attend classes, write assignments, study for exams and still find time to exercise. This is a mistake because an activity like running can help to reduce your stress levels. Too much stress has a negative impact on your academic performance.

Whenever you feel like you can’t handle the stress, you should consider exercising. If you think you don’t have the time for it, outsource some of your assignments to professionals. A simple ‘hey, can you write my dissertation‘ in EssayPro support chat can really save you.

If you develop a practice of running on a daily basis, it can help to relieve anxiety and decrease your stress levels. Levels of the stress hormone cortisol will drop. This makes you feel more relaxed and calm after a run. Your ability to focus and retain information will improve.

Improve cognitive function

When you start out on a run, your pulse speeds up as your heart begins to pump strongly. More oxygenated blood starts moving to your brain and your muscles. Some studies have found that the hippocampus increases in the brains of those who run regularly. This is the area of the brain associated with learning and memory. Regular cardiovascular exercise, such as running, can even cause new blood vessels and brain cells to grow. This can lead to an overall improvement in brain performance.

Get help from an essay writing service

Today there are many tools and services that can help you when you’re a student getting a college education. They can be beneficial if you want to find time to exercise. You can improve your academic performance if you get help from an essay writing service like EduBirdie. Professional writers at essay writing services can make your work excellent and free of errors. You will have more free time available for a physical activity like running.

Increase physical health

When you run on a regular basis, you become physically stronger. You have more staying power and more resistance to illness. Without this kind of stamina, it will be difficult to cope with all your responsibilities as a student.

When you are physically healthy, your energy levels are higher. Consistent running will lower your blood pressure and your resting heart rate. Your heart will be healthier, and your bones and muscles stronger. It will also improve your blood sugar levels and have many other health benefits.

Improve your mood

The “runner’s high” is a well-known phenomenon. Running can result in a rush of endorphins which can boost your mood. You will feel elated and ready to conquer what comes your way. If you suffer from depression, running can help to alleviate the symptoms.

When most of your life takes place indoors, running outdoors in nature can boost your mental health. Whether you find a local park or a peaceful trail through a forest, your mood will benefit from soaking up some vitamin D and getting out into the fresh air.

Boost confidence

Running will help you to stay in shape, which can make you feel more confident. But running won’t just keep your weight under control. As you become stronger mentally and physically, your self-esteem will grow.

Once you force yourself to run on a regular basis, you will know you have the ability to exercise self-discipline. You will learn that it’s possible to achieve your goals with some persistence and determination. This can transfer to your studies and help you to achieve your academic goals.

A way to socialize

You may prefer to run independently, but you can also choose to run with others. If you join a running group, you will meet new people and can enjoy socializing with them. Running with others may provide the kind of interaction you need that you don’t get when spending all your time focusing on academics. It can provide some balance in your life and give you more of a sense of well-being. When you feel happier as a person, your academic performance is likely to improve.


By making running a regular part of your daily routine, you will experience more than just physical benefits over time. It will help to reduce your stress levels and improve your cognitive function. Your energy levels will increase, and you will feel less anxiety or depression. These are just some of the many benefits that make running a great way to improve your academic performance.

Author’s Bio

Scott Roberts carries years of experience with him, and that’s something that makes him one of the best in this field. His essay samples and topic ideas online are something that students regularly frequent. It gives them the inspiration to write and serves as quality reference material. Seeing them happy makes Scott happy and inspires him to do better every time.

Conquer Runner’s Stomach: Expert Tips to Avoid Mid-Run GI Distress

runners stomach

Ever experienced a “Code Brown” situation mid-run?

You know, when your stomach stages a revolt against your running routine? Whether you call it “runner’s trots,” “the runs,” or “workout stomach,” we’ve all been there.

Runner’s stomach can be quite the unpleasant companion on your runs. But fear not! I’m here to share the ultimate guide to help you conquer those GI distress troubles.

In this article, we’re diving deep into the belly of the beast (pun intended), covering everything you need to know:

  • What exactly is a runner’s stomach?
  • How running can turn your tummy into a ticking time bomb.
  • The mechanical culprits behind runners’ diarrhea.
  • Tips and tricks to keep your stomach in check while you chase your running goals.

So, if you’re tired of making unexpected pit stops during your runs, keep reading. We’re about to drop some knowledge bombs to help you stay on course without unwanted detours.

Sounds great?

Let’s get started.

GI Distress When Running Is A Very Common Problem

If you’ve ever experienced the discomfort of GI distress during or after a run, rest assured that it’s a common problem among runners. Research has shown that many of us have faced this issue to varying degrees.

In fact, a study published in the academic journal Current Opinions in Clinical Nutrition and Metabolic Care found that approximately 50 percent of runners encounter GI distress problems during hard runs, especially during long, grueling ones.

And here’s an interesting tidbit: runners are twice as likely to experience GI issues compared to athletes in other endurance sports like swimming or cycling.

If you’re aiming for elite status, beware that GI distress seems to be even more common among top-tier athletes, with its frequency being 1.5 to 3 times higher than recreational runners, according to research published in a journal from Lippincott William and Wilkins

What is GI Distress

GI distress is like a grab bag of stomach-related issues that can strike runners at the most inconvenient times.

Most runners experience symptoms like abdominal cramping, excessive gas, belching, irritable bowel syndrome, indigestion or dyspepsia, vomiting, heartburn, constipation, nausea, diarrhea, and, in extreme cases, even gastrointestinal bleeding.

In other wrods, it’s a smorgasbord of digestive discomfort.

Research has shown that GI distress is one of the top reasons runners drop out or underperform in long-distance races, especially during the grueling half-marathons and marathons.

Why My Stomach Gets Upset From Running?

Running might be a fantastic way to keep your body in shape, but it can be a real troublemaker for your stomach.

The truth is, running is a high-impact sport that doesn’t just challenge your muscles and joints—it also takes a toll on your digestive system. This mechanical pressure can accelerate the movement of food and waste through your GI tract while diverting blood away from your intestines to fuel your hardworking muscles.

So, what does this mean for runners? Well, it makes practically all of us vulnerable to stomach issues. But here’s the silver lining: it’s not a life sentence! There are plenty of things you can do to ease or even avoid a runner’s stomach altogether, from managing your hydration and diet to controlling your running intensity and even calming those pre-run jitters.

Don’t think you’re immune, though—whether you’re male or female, a runner’s stomach doesn’t discriminate. The longer you run, the more likely you are to cross paths with this unwanted companion.

While the exact cause of these stomach woes isn’t fully understood, several factors can increase your risk. It’s crucial to keep an eye on these variables if you’re prone to stomach issues, including eating a meal within two to three hours of running, downing sugary fruit juices before hitting the road, and letting dehydration sneak up on you.

Can you treat or prevent Runners’ Stomachs while running?

Runner’s stomach might not be the most severe running-related issue, but it can certainly make your runs feel miserable. For some runners, chronic gastrointestinal distress can even lead to a reduction in training intensity or cause them to give up running altogether.

Before we dive into how to prevent this condition, it’s crucial to understand just how troublesome high GI (gastrointestinal) issues can be for runners.

How Does GI Distress Happen When Running

When you hit the pavement for a run, your body shifts its focus towards supplying maximum oxygenated blood to your working muscles. In doing so, it diverts blood away from your stomach and intestines, essentially putting digestion on the back burner while your body prioritizes delivering oxygen and nutrients to your muscles.

But that’s not all. The mechanical bouncing associated with running could also play a role in the relatively high occurrence of GI distress among runners, especially when compared to lower-impact sports like swimming or cycling. This theory suggests that the bouncing motion of running can jostle your digestive tract, irritating the GI tract and potentially leading to gastric distress issues..

Causes of GI Distress During A Run

Gastrointestinal (GI) distress during a run can be attributed to a variety of causes and conditions, often stemming from a combination of internal and external factors. These factors can set the stage for GI discomfort. Here’s a breakdown of common external and internal causes:

External Causes:

Consuming a heavy meal too close to your run or eating something that doesn’t agree with your stomach.

Insufficient hydration before or during your run can contribute to GI distress.

Internal Causes:

During exercise, blood flow is redirected away from the digestive tract to supply working muscles, which can hinder digestion.

The physical jostling and bouncing associated with running may irritate the GI tract.

Stress, anxiety, or pre-race nerves can affect digestion.

Pre-existing gastrointestinal issues such as viruses, stomach bugs, ulcers, or other ailments can exacerbate GI distress.

Additional resource –  Prevent Sunburn in runners

Physiological Changes From Running

During exercise, specially intense or prolonged running,  your gut hormone levels are impacted. These changes may affect digestion and lead to symptoms like nausea or changes in appetite.

Running diverts blood flow away from the digestive system and redirects it to the working muscles. This can slow down digestion and affect the absorption of nutrients.

What’s more?

Intense exercise, such as running, can reduce the rate of gut absorption. This can lead to feelings of fullness, bloating, or discomfort.

Lower Esophageal Sphincter Tone:

The lower esophageal sphincter (LES) is a muscular ring that separates the esophagus from the stomach. Running can sometimes weaken the tone of the LES, increasing the risk of gastric reflux or heartburn.

Running can slow down the movement of food from the stomach to the intestines. This delay in gastric emptying can cause feelings of fullness and discomfort.

It’s important to note that these physiological changes are part of the body’s response to intense physical activity, and they can vary from person to person. Some runners may experience minimal GI distress, while others may be more susceptible.

The Impact of Food On Runners Stomach

Consuming foods that are high in fiber, fat, or protein too close to a run can slow down digestion and increase the risk of GI symptoms. Foods that are spicy or contain a lot of spices can also be problematic for some runners.

Drugs & the Digestive Tract

NSAIDs, including ibuprofen, are commonly used to relieve pain and reduce inflammation. However, they can irritate the stomach lining and increase the risk of gastrointestinal issues, such as gastritis or stomach ulcers. Running while taking NSAIDs, especially on an empty stomach, can further exacerbate these risks.

How to Prevent Runner Trots When Running

Proper hydration is your first line of defense against stomach discomfort and unwanted pit stops during your runs. We all recognize the importance of staying hydrated for optimal running performance, but it’s equally crucial for preventing GI distress while running.

A study found that roughly 80 percent of runners who experienced fluid losses of 4 percent or more of their body weight reported suffering from GI distress issues. This suggests a strong link between dehydration and stomach problems in runners.

Several factors contribute to this connection. Dehydration can slow down gastric emptying, making it harder for your stomach to process food and fluids efficiently. Additionally, exposure to heat, especially during the summer, can exacerbate GI distress issues. When it’s hot, your body redirects more blood to the skin to cool down, which can further stress your digestive system.

Here are some hydration tips to help you combat GI distress:

  • Stay hydrated throughout the day, not just before your run. Consistently drinking water ensures you start your run well-hydrated.
  • Don’t wait until you’re thirsty to drink. By the time you feel thirsty, you may already be somewhat dehydrated.
  • Hydrate when you wake up in the morning, especially if you’re running in the early hours. After a night’s sleep, your body can be dehydrated even if you don’t feel thirsty.
  • If your run lasts longer than 45 minutes, consider bringing a water bottle and practicing the “one gulp every mile” strategy, even if you don’t feel an immediate need for fluids..

Additional resource – Prevent Acid Reflux In Runners

Go Easy With the Mileage

Running long and hard training sessions can increase the likelihood of experiencing GI problems, and this is due to several factors, including dehydration, elevated body temperature, increased blood flow to working muscles, and the mechanical impact of running. Essentially, the nature of running, with its repetitive and high-impact movements, makes runners more prone to GI distress.

The good news is that, similar to how your muscles and cardiovascular system adapt to training, your gastrointestinal system can also become more accustomed to the demands of running. Here’s how you can “train” your stomach to handle food more effectively:

  • Experiment with different foods and drinks during your training sessions. Pay attention to how your stomach reacts to various options. This experimentation allows you to find what works best for you.
  • Keep a food journal to track the foods and drinks you consume and their impact on your GI tract. This record will help you identify patterns and pinpoint which items may trigger discomfort.
  • Try different eating plans to see how they affect your stomach. With time and experimentation, you’ll likely discover a winning formula that minimizes GI distress during your runs.

Give It Time

Be Patient with Your Belly

Your stomach deserves some respect, so don’t rush it! Give it the time it needs to process your food, especially after a big meal. Here’s the lowdown:

Therefore, try to schedule your main meal a comfy two to three hours before your run. This gives your stomach the chance to work its magic without feeling rushed.

Need a Quick Fix?

If patience isn’t your strong suit, consider a light pre-run snack about an hour before your workout. Keep it easy on the tummy, though, so you don’t feel like you’ve swallowed a brick.

Everyone’s digestive system dances to its unique beat. So, get curious and experiment! Try different meal timings and foods to discover what your belly loves best. In the end, it’s all about finding your digestive groove for the long haul.

Keep your Diet Simple

Eating a meal loaded with fiber, fat, protein, or sugar bombs right before a run is like inviting GI distress to the party. No thanks!

Especially on those tough training days, opt for a straightforward diet. Look for these winning traits in your pre-run meal: not too huge, low on fiber, low-fat, a touch of protein, and not drowning in sugar.

If you’re gearing up for a marathon or a lengthy endurance mission, sports drinks can be your best bud. They give you the fuel to keep going. But, a word of caution: avoid those with over 10% carb concentration to dodge tummy troubles. Aim for 5% or less to play it safe.

Acidic foods and drinks can stir up trouble for your tummy. Before your run, dodge stuff like alcohol, super strong coffee, milk, eggs, gluten-heavy grains, nuts, and tomatoes. Instead, roll with low-acid champs like bananas, leafy greens, soy, lentils, and more.

Avoid Caffeine

Caffeine is like rocket fuel for your performance. It revs things up and can make you feel unstoppable on the track.

But caffeine is also a stimulant that can kickstart peristalsis—the fancy term for those gut muscles that push food through your digestive system.

If caffeine isn’t your gut’s best friend, swap it for water. Hydration is always a good idea, and it won’t send your stomach on a rollercoaster ride.

Craving that cup of joe?  Have it well before your run. Give your system some time to cozy up with caffeine, so it won’t interrupt your workout.

Additional resource – How to manage heart murmurs

Run Around Bathrooms

For those of us who are a tad more prone to GI distress during runs, planning our routes strategically can be a game-changer. Look for routes that have bathrooms along the way. Knowing you have a safe haven for emergency pit stops can provide tremendous peace of mind.

But, sometimes, emergencies strike when you least expect them. That’s where a little pocket-sized preparation comes in handy. Carry wet wipes or toilet paper with you during your runs, just in case a disaster decides to pay a visit.

And here’s a pro tip for extreme cases: consider having an over-the-counter anti-diarrhea medication like Imodium on hand. It’s like your emergency kit for those unexpected GI issues. But remember, don’t make it a habit without your doctor’s approval.

Manage Stress

According to a study, stress, anxiety, and other mental problems can take a toll on your stomach.

Research has linked these psychological problems with your GI tract’s ability to function optimally and adequately.

So it’s not just what you eat and drink before and during a run. What you think matters as well.

Consider incorporating practices like meditation and yoga into your routine. These activities can help you manage your physical, emotional, and intellectual energies, creating a harmonious balance.

Now, let’s talk about race day stress. Competitions can be nerve-wracking, especially if you’re putting immense pressure on yourself. If you’re racing in a new city, try arriving a few days earlier to acclimate to the unfamiliar surroundings.

Listen to Your Body

Ultimately, your body is the best judge of what works for you. But there’s a catch – you need to be ready to listen. Ignoring your body’s signals won’t get you anywhere.

Let’s face it: what you put into your body matters, affecting both your performance and your stomach’s well-being. So, it’s crucial to cultivate body awareness.

Pay attention to how your body feels before, during, and after a run concerning the foods and beverages you’ve consumed.

Maintain a diary to track your experiences. Note the symptoms and document what you ate or drank on days when GI issues reared their ugly head. This way, you can gradually decode your body’s unique language.

When to Consult A Doctor For Runners Stomach

Experiencing gastrointestinal distress as a runner is a common issue, but it’s crucial to recognize that if you frequently encounter a runner’s stomach, it may not be exclusively related to running. Conditions such as celiac disease and irritable bowel syndrome share similar symptoms with a runner’s stomach and can have diverse underlying causes.

In such cases, it’s advisable to seek guidance from a medical professional. They will conduct an assessment of your symptoms to determine whether they are primarily associated with running or if there might be an alternative diagnosis. Additionally, your doctor may recommend procedures like a colonoscopy to rule out any potential underlying issues.

It’s essential to be vigilant and attentive to certain warning signs that could indicate a more severe ailment, including:

  • Sustained diarrhea lasting more than 24 hours.
  • Sudden and severe headaches with no apparent cause.
  • Pronounced heart palpitations.
  • Presence of mucus or blood in your stool.
  • Persistent and intractable vomiting or nausea.
  • Feeling full more rapidly than usual.
  • Unexplained weight loss.
  • Experiencing loss of consciousness or fainting episodes.

If you experience any of these symptoms, it is crucial to promptly seek medical evaluation to ensure your health and well-being

GI Distress in Runners  – The Conclusion

In conclusion, mitigating the risk of experiencing runners’ stomach requires a proactive approach to your diet, hydration, and training habits. To minimize the likelihood of gastrointestinal distress during your runs, consider the following recommendations:

  • Be mindful of the foods you consume before running and the day prior, avoiding high-fat and high-fiber foods whenever possible
  • Allow ample time for digestion by refraining from running immediately after a meal, akin to swimming.
  • Maintain proper hydration throughout the day, ensuring you carry a water bottle during extended runs, particularly in hot weather conditions.
  • Engage in experimentation with various foods and beverages, maintaining a training journal to monitor their impact on your stomach.
  • Provide your body sufficient time to adapt to increased training intensity and volume.
  • Seek professional guidance from a physician if you have concerns or persistent issues related to gastrointestinal distress during your runs.

By implementing these strategies and staying attuned to your body’s signals, you can work towards a more comfortable and enjoyable running experience, minimizing the risk to runners’ stomach.

The Benefits of Running and Physical Exercise for Poker Players

**This is a sponsored post**

As in other professions and other habits such as sports, poker is a discipline that requires a great deal of preparation to reach an optimal level as a professional player. The stars of this mental sport are aware that they need to maintain a healthy life in which both mind and body are in a comfort zone. Only in this way can good results be achieved.

How to take care of mind and body when you are a poker player?

Imagine you are playing at an online video poker on a reputable Australian casino, Joe Fortune. The game goes on longer than you would like, and with the fast-paced dynamic of the game, fatigue and demotivation start to set in. Your back and legs start to ache from the time you’ve been sitting down, even though the graphics are immersive, and the gameplay is straightforward and hassle-free. Sometimes, despite the motivation to keep playing, your body and mind revolt, as you find it hard to concentrate on the task.

Finally, it’s time for the river, and at that moment, the dealer turns over that card that can change the course of the game. Your brain is racing, your shoulders tense up, and adrenaline is pumping.

It is at that moment that you must understand the need to take care of yourself and avoid overloading your mind and body when playing poker so as not to damage your mood.

Here are ways to take care of your mind and body:

Good nutrition

Nutrition is a must if you want to be healthy. Poker players need to motivate their bodies to endure the long sessions of tournaments; for that, the diet is fundamental. Too much will be a problem, and too little will be also a problem.

Fruits, vegetables, and nuts are recommended since they will give the organism energy and mental agility that seems fundamental. But to abuse it is not good either; Players must vary their diet.

Why Physical Activity is Important for Poker Players

Of course, absorbing nutrients will not be the only thing we will consider in poker.

Poker is often associated with unhealthy behaviors: smoky environments, hard liquor in industrial quantities, and unhealthy food. However, with the advent of iGaming platforms, where anyone can open a poker platform and start playing it, there has been a realization that to play at one’s best, it is essential to be clear-headed to know how to self-control.

In competitive tournaments, for example, concentration must be through the roof; one wrong or risky move can lead to elimination in a flash.

As a sport on its right-included in the table by the International Olympic Committee-poker thus needs not only proper eating behaviors but also good mental and physical preparation.

Finally, poker involves many hours sitting in front of a monitor or at a table beside opponents. This makes it essential to do sports to leave behind toxins and elements the body does not need.

The Benefits of Running

Running, in particular, is something many poker players will enjoy. The phenomenon of the ‘runner’s high’ truly replicates the thrill of playing the classic card game – as you run for a long time, a sudden feeling of relaxation steeps in, which will imbue your body with a burst of happiness hormones.

To achieve the effect, you should get more sleep and strive to run longer – a run of two hours tends to produce the euphoric feeling. So, try to pursue lengthy exercises in order to lower your anxiety and reach the limits of your endurance. Besides, experts recommend that you keep the running pace a bit slower than the 10-K race pace, often referred to as tempo pace.

Elimination of vices

Another element is directly connected to both mental and physical health work: vices. Alcohol, tobacco, or added sugars are best left aside. The organism will suffer if we tolerate these things in addition to the efforts involved in playing poker and dedicating oneself professionally to it. Everyone needs to indulge, but with caution and without the indulgence becoming routine.

Try to disconnect

But not only the body needs to lead a good life in poker, but also the head. Disconnecting is a fundamental activity. Many poker players who have their work at home do not manage to have moments in which they do not think about it. That exhausts one’s brain and does not perform at 100% as needed. That’s why it is so important to combine poker with other activities.

Exercise the mind

And since we are focusing on the brain, it is good to perform mental exercises that put it to the test regularly. Specifically, it can be something on the margin that helps the memory, decision-making capacity, and how to support the pressure.

Research demonstrates a strong link between aerobic exercise like running and the enhancement of cognitive functions. This applies to basic tasks like problem-solving and active, short-term memory. Therefore, strive to prioritize running or other endurance-intensive activities to ensure that your mind operates on the maximum level.

Be consistent

Combine mental exercises with constant and daily training because no one is born learned in the process of learning to play poker, and we can always try something new that we were not aware of.

Manage your money properly

Even those who can already win good picks of money must consider the management of their stack, not only in poker as such but also in everyday life.

Define a good strategy

If you will participate in some tournaments, apply a personal strategy according to your goals. The way to be happy with yourself is to set realistic achievements and be able to reach them.


Poker is a mental sport, so most players need to pay more attention to the physical aspect. The truth is that taking care of your body makes a difference in controlling your mood, concentration, energy, and motivation in that tense moment of the game.

Remember that perseverance and hard work are the keys to poker. So, with discernment, calm, and good physical condition, you will be a few steps ahead of others.

Can Running Help Cure Your Hangover?

Can Running Help Cure Your Hangover?

Have you ever had more drinks than you should the night before a long run?

Maybe one post-run beer turned into three shots and four cocktails, and before you know it, you’re already drunk and calling for a taxi to get you home.

You know what will happen next—the dreaded hangover in the morning.

So should you run with a hangover? Or simply run another day? That’s what we’re going to tackle in today’s article.

Here’s the truth. Running with a hangover is as fun as scrapping your nails down a chalkboard. Not. Really. Enjoyable. At. All.

In today’s article, I’ll explain whether you should run with a hangover. By the end of the post, you’ll know enough to make a very informed decision.

The Impact Of Alcohol On The Body

Let’s first take a look at the impact of alcohol on your body.

Alcohol is a toxin that your body has to get rid of. Around 10 percent of booze is eliminated through breath, urine, and sweat. The liver does the rest, making it the primary organ in charge of detoxifying alcohol.

Once alcohol reaches your liver, the latter releases enzymes that break it down into ketones at a pace of roughly 0.015 /100mL per hour. This means the liver can process up to one ounce of booze, your standard drink, in one hour.

As you can tell, this process takes time, and the longer the toxin stays in your body, the worse your hangover symptoms will be.

Take in more, and you will overwhelm your system, forcing the extra alcohol to accumulate in the blood and body tissues until it can be processed. This is why having too many drinks can cause a spike in blood alcohol concentration that lasts for several hours.

So Can Running Cure a Hangover?

Again, we need some context. So first things first, what’s a hangover?

A hangover consists of a group of nasty symptoms that can develop after consuming alcohol at a faster rate than your body’s ability to metabolize it. That is not the whole story. Hangovers are also linked to mediocre performance, work conflict, and other troubles.

The rule of thumb is the more booze you consume, the higher the chances of experiencing a hangover the next day.

That said, no universal rule tells us exactly how much alcohol we can safely consume and still avoid a hangover. Everyone is different and processes liquor at a different rate. No suit fits all and all that.

When it comes down to it, the impact of a hangover depends on how your body metabolizes the alcohol (explained before).

When you drink alcohol, the intake triggers various bodily reactions that can worsen a hangover. These include :

  • Dehydration
  • Frequent urination
  • A drop in blood sugar
  • Irritation of the digestive tract
  • Expansion of blood vessels
  • And so much more

Depending on the amount and type of alcohol you consume, your hangover symptoms may include the following;

  • Headache
  • Diarrhea
  • Trembling or shaking
  • Fatigue and weakness
  • Nausea, vomiting, or stomach pain
  • Dizziness, vertigo, or a sense of the room spinning
  • Shakiness
  • Extreme thirst
  • Muscle aches
  • Rapid heart rate
  • Increased blood pressure
  • Dry mouth and eyes
  • Mediocre concentration
  • increased sensitivity to sound and light
  • Irritability and other mood disturbances
  • Bad sleep or insomnia

These symptoms, and some more, are triggered by the booze itself and the toxins produced while breaking down the alcohol.

Can Running Help Get Rid of Hangover?

If you’re a runner and have engaged in any form of drinking, you must have already heard exercise might help you “sweat out” a hangover.

But is there any truth to this? Or just another urban myth that keeps popping up everywhere?

The Answer

You cannot sweat out a hangover.

You make it worse by attempting to do so, leading to more detrimental symptoms.

That’s why you should avoid high-intensity exercise when recovering from a hangover.

Let’s explain some of the reasons.

Alcohol and Dehydration

Alcohol is a diuretic. The stuff stimulates your kidneys to expel more urine than it takes in, which causes dehydration. This is to blame for hangover symptoms such as headaches, dry mouth, and nausea.

Once dehydrated, your body will lack the key minerals and electrolytes needed to function optimally.

In a severe hangover, running may worsen your symptoms, especially if you had ingested more than you should the night before and haven’t started rehydrating and refueling yet with plain water and real food.

What’s more?

Running makes you work up a sweat which will make your dehydration even worse.

If you restore your body fluids in time, you may be able to exercise later in the day, but don’t use it as a cure. Being dehydrated will only make you feel worse.

Muscle Strain

Alcohol impacts your physiology, increasing levels of lactate and creatine kinase in your blood—both of which can negatively impact your muscles and other organs. This increases your risk of all types of soreness.

And you don’t want that.

Now that you have the answer for whether you should run or not following a night of drinking let’s look at a few measures to help avoid getting dehydrated or sick while drinking so you can maximize your training program.

Pay Attention

When dealing with hangovers, the best way to prevent them is not to have one in the first place.

Any form of excessive drinking will result in hangovers in most people.

Either avoid drinking or drink moderately. If you decide to drink, choose clear alcohols, such as white wine or vodka, which have fewer contaminants but don’t do to excess.

Don’t Run If You’re Dizzy

This should go without saying, but if you’re still feeling drunk or even a bit tipsy, do not run. When it’s the case, your body might not have finished metabolizing the alcohol.

Instead, drink plenty of water, have a full meal, and wait (or nap). Make it a rule to only exercise when you’re not drunk.

Red flags to pay attention to include:

  • Increased heart rate
  • Dizziness or disorientation
  • Throbbing headache
  • Hypersensitivity to light

Drink Water

Our body requires a lot of fluids when we run to regulate body temperature and maintain key metabolic processes.

Your cardiovascular and muscular systems also rely on essential electrolytes and minerals to function optimally.

So before you lace up your running shoes, hydrate—otherwise, you’re asking for trouble. Exercising without replacing the fluid and electrolytes drained by alcohol will make you feel worse.

Are you feeling lethargic? Have a sports drink or coconut water to give your body an even bigger dose of minerals and electrolytes, such as sodium and potassium.

What’s more?

Keep track of your hydration levels. If your urine is clear or light yellow, you’re well hydrated. When it’s not the case, it is time to drink more.

Eat Right To Cure The Hangover

Your diet also helps with your hangover.

To soothe the effects of a hangover, eat something rich in carbs, sodium, and potassium.

Some of the best choices include:

  • Bananas
  • Whole grain bread with peanut butter
  • Oatmeal and fruit

And for the record, the theory that greasy foods cure a hangover is nothing but a myth. So save the bacon and eggs for your post-run meal/breakfast.

Train Light

Running more miles than you should—or too hard—when hungover can worsen your symptoms.

Going for a long run or performing a series of intense 400-meter intervals while hungover is probably not a good idea. If you’re still feeling tipsy, intensity can make you feel worse.

Instead, shoot for something light and easy, and short.

20 to 30 minutes is enough to help you get things going and, hopefully, relieve some hangover symptoms, such as fatigue and brain fog.

If you had a quality workout on the schedule, such as intervals or hill work, move it to another day when you feel fresh and ready.

Can Running Help Cure Your Hangover? – Conclusion

The answer to whether to run or not on a hangover hinges on you and the severity of your hangover.

All in all, I’d recommend that you avoid exercising following a night of drinking—or at the very least, keep the intensity very low and pay attention to your body.

But it’s really up to you. I’m only offering suggestions. You call the shots (no pun intended).

How to increase the speed of running and not to get injured

Running speed is proportional to cadence and stride length. You need to raise at least one of these parameters to increase speed. In this article, the essay writer who provides essay help writing explains how they influence each other and what other factors you need to consider to increase your running speed safely.

Even in an amateur race, there are always two types of runners. Some run with the frequent shuffling of their feet. Others move with sprawling strides. The former has a higher cadence, but the latter has long strides. Both approaches should have a positive effect on speed. Who should we look up to?

Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often, it’s the number of times both feet touches the ground – about 160-200 steps per minute.

To measure a basic cadence, you run at an average pace, count the number of steps with one foot in 30 seconds, and then multiply this by four.

Length of steps

With a longer stride length, you stay in the air longer, which is a plus. But when you land on an extended straight leg, the load on your joints and tendons is significantly increased compared to landing on a leg with a more relaxed knee. At the same time, even a tiny error in landing can lead to injury.

Long stride running is a particular exercise that helps improve muscle work while pushing off while running.

At the same time, it takes more work to maintain a high pace with long strides. If you drastically increase the stride length, the step frequency will decrease, and the speed gain will not be as significant.

Frequency of steps

You’ve probably heard of the ideal rate of 180 steps per minute. But if you increase your cadence by 20-25 steps per minute at once, there’s a good chance that your HR will jump. This is not good either. Keep your base cadence the same by 5% per week or two.

The “magic” number 180 was derived from an analysis of Olympic running. Amateur-level running does not have to be strictly within this value. A slight deviation is acceptable and depends on anatomical features (leg length, joint mobility) and running experience.

How to run faster

First, it is worth asking yourself the question: whether it is necessary at all. After all, we’re talking about running for health and pleasure. An amateur runner can and should focus more on feeling rather than numbers.

But if you’re not interested in running without increasing your numbers, it’s worth remembering that in addition to cadence and stride length, many factors affect your running speed:

  • Choosing the right shoes for your foot structure and treadmill surface;
  • Choosing clothing that wicks away moisture and is appropriate for the weather;
  • Regular exercise, including cross-training to help strengthen the cortex muscles and develop joint mobility;
  • Sufficient rest time, traditional massage or sauna;
  • A good quality warm-up before a run;
  • Adequate goals and patience.

How to run safer

Unprofessional runners often run at their natural stride rate, which differs from the ideal. Some are more prone to injury, and others less so. A pair of scientific papers investigating the difference between the two were presented in June at the annual meeting of the American College of Sports Medicine.

The first study involved 32 healthy and 93 injured runners. It showed that the average cadence of the runners in the two groups differed slightly: 164 and 161, respectively.

The scientists compared the load on foot, and the injured runners did have a higher gear. However, they could not correlate this parameter with the cadence of healthy and injured runners.

Another study involved 28 amateur runners who were training for a half marathon. In this case, there was a clear correlation between injury and cadence:

8 out of 12 runners with a cadence below 162 were injured, 67%;

5 out of 7 runners with a tempo of 163-168 were impaired – 71%;

only 2 out of 9 runners with a cadence above 169 were injured – 22%.

It is worth noting that this study did not consider the runners’ initial training. During the study, the average cadence of all participants increased from 165 to 173 due to race preparation. It is likely that runners with higher cadence were initially better prepared and were, therefore, less prone to injury.

The research evidence needs to be clarified. Of course, we cannot say that cadence is irrelevant for safe running. However, starting from this parameter alone does not make sense: it is too early to name the ideal number.

At the same time, less contact with the ground with a greater length of steps also does not guarantee less load on the leg.

Good news

With experience, cadence and stride length increase in parallel, and running become more efficient and enjoyable.

Running in long strides is very tiring and, therefore, unsafe. I was immediately comfortable running with a cadence close to 180. But most of the time, I run in the gym on the treadmill – this helps increase my tempo. When I run outside, the steps lengthen, but the speed stays the same as the steps become less frequent. Either way, I always run without too much fatigue.

Foot Pain From Running – Causes, Treatment & Prevention

foot pain from running

Looking to prevent and relieve foot pain from running?

Then know that taking care of your running feet is the right thing to do.

Your feet are a key running ally. They endure forces up to three to five times your body weight while running. They also propel you forward. For these reasons—and some more—it’s unsurprising that foot pain plagues many a runner.

That’s not the whole story. The human foot is a complex structure of bones, muscles, joints, ligaments, and fascia. As you can tell, this makes it tricky to figure out the exact culprit behind foot pain. And in some cases, there are more than one culprit.

In today’s post, I’ll share the full guide to treating and preventing foot pain from running.

More specifically, I’ll look into the following;

  • The common causes of foot pain in runners
  • The factors that impact foot pain in runners
  • Why does my foot hurt after I run
  • Risk factors for foot pain runners
  • Treating foot pain from running
  • Preventing foot pain after running
  • And so much more.

The Foot Anatomy

Your foot is one of the most intricate structures in your body. It is a complex arrangement of 26 bones, 33 joints, and more than a hundred muscles, ligaments, and tends that work in tandem to support your weight, absorbs shock forces, and propel your body forward while walking and running.

And foot injuries can range from the most annoying issues, such as bruised toenails and blisters, to more serious foot conditions in runners, such as stress fractures and Achilles tendonitis. This, as you can tell, can make diagnosing foot pain in runners a bit tricky, given the variety of likely causes.

But as soon as you figure out the culprit behind your foot pain, you can start treating the pain and preventing further damage.

Why Does My Foot Hurt After I Run?

Foot pain is also quite common among runners.

Running and overuse injuries, unfortunately, go hand in hand. Most surveys report that around 40 to 80 percent of runners incur an injury over the cause of one year of training.

Research that looked into the rate of musculoskeletal injuries in runners reported that around 6 to 40 percent of runners experience foot pain from running.

What’s more?

The more experience you have as a runner, the more likely you will come down with foot pain and injury. Studies have suggested that foot injuries often plague more veteran runners than beginner runners, who are often plagued with overuse injuries such as Achilles tendonitis and shin splints.

Get this.

On every foot strike while running, you’re putting three to five of your body weight on your feet, and research reports that runners take around 1,400 steps per mile at an 8-minute mile pace.

That’s a lot of load in one go, so, obviously, foot issues are nagging among runners.

Is It Normal For The Feet To Hurt After Running?

Yes absolutely. Foot pain is a common complaint among both beginner and veteran runners. It’s, in fact, so common that runners may incur foot injuries every year. Most runners would report feeling foot pain during or after going for a run. The pain is often in the arch, heel, side of the foot, bottom, and toes.

Causes of Foot Pain in Runners

Without further ado, here are the most common causes of foot pain in runners.

Plantar Fasciitis

Plantar fasciitis is one of the most common overuse injuries. This condition refers to inflammation and damage to the plantar fascia, which is the fibrous connective tissues that stretch along the foot from the heel bone to the base of the toes.

Plantar fasciitis manifests as pain within the bottom of the foot, anywhere from the arch to the heel. You’re likely feel the pain at its worstin the mornign or just after running.


Plantar fasciitis strikes when the plantar fascia wears out under stress while running.

Common causes of plantar fasciitis include

  • Obesity
  • Poor footwear
  • Straining caused by overextension or overuse
  • Too much running
  • Arthritis

Plantar fasciitis symptoms include

  • Heel pain
  • Arch pain
  • Tightness in the foot following long periods of standing or sitting
  • A stabbing sensation in the arch of the foot


Metatarsalgia, as the name implies, refers to the irritation of the muscles or tissues surrounding any of the five long bones of the foot—known as metatarsals. This area can become inflamed and irritated after running.

This overuse condition feels like a burning or stabbing pain under the toes or in the ball of the foot. Some runners may also feel tingling or numbness in the toes.


Common culprits that contribute to metatarsalgia include:

  • Too much running
  • Ill-fitting shoes
  • Weak or tight foot muscles
  • Foot anatomy limitations

Fat Pad Syndrome

Although the condition is often mistaken for plantar fasciitis, fat pad syndrome manifests as pain that centers exclusively around the middle of the heel. The fat pad functions as a cushion to the heel and helps absorb some of the impacts of walking, running, and jumping.

This condition can develop from overuse or strain while running. Common culprits behind fat pad syndrome include:

  • Inflammation of the fat pad
  • Bad running gait and form
  • Running often on hard surfaces
  • Plantar fasciitis


Common symptoms of fat pads include

  • Pain in the ball of the foot
  • Stinging pain in the arch of the foot
  • Tingling or numbness in the toes
  • Pain when flexing the foot
  • Difficulty weight bearing after running long distances

Posterior Compartment

Posterior compartment syndrome is when pressure builds within the muscle compartments. This, in turn,  hinders blood flow to the muscles and stops oxygen from reaching the cells and nerves, which can cause damage.


The pressure from these conditions can be blamed on swelling or bleeding, which can lead to nerve and cell damage if not left ignored. This injury can be either acute or chronic.

Acute posterior compartment syndrome is a serious injury that usually occurs after a severe injury. Seek medical help immediately if you suspect you have acute posterior compartment syndrome.

On the other hand, chronic posterior compartment syndrome doesn’t require immediate medical attention. But it’s usually caused by overuse during running.

Warning signs of posterior compartment syndrome include:

  • Pain in the tibia (just like shin splints)
  • Pain in the calf
  • Bumps or lumps inside the shin
  • Feeling of pressure or tightness in the calf
  • Numbness in the foot while running
  • Tenderness within the shin.

Tibialis Posterior Tendinopathy

If you feel pain most around your instep or inner heel and arch, you might be dealing with tibialis posterior tendinopathy. The tibialis posterior is a crucial muscle that supports the arch and prevents the foot from rolling and collapsing while running.

You might also feel pain along your inner ankle.


Common culprits that contribute to the injury include;

  • Worn-out running shoes
  • Excessive downhill running
  • Overpronation
  • Weak or imbalanced lower leg muscles

Stress Fractures

Stress fractures are some of the most serious running-related overuse injuries. The condition refers to small cracks within a bone or deep bruising of a bone.

More specifically, the most common stress fractures that plague the feet are metatarsal stress fractures. This serious condition causes serious pain in the top of the foot.

Stress fractures occur when the muscles in the foot become fatigued because of overuse or overload, which puts stress on the bone and, eventually, causes a small crack or bruise within the bone.

Though runners are prone to metatarsal stress fractures in any five long bones, the second, third, and fourth metatarsals are the most prone.

The main symptoms of a metatarsal stress fracture are tenderness and pain along the top of the foot that starts as mild nagging pain. This is often only felt during training to excruciating pain that long the top of the foot that refuses to fade away.

You might notice visible swelling and likely discoloration or bruise in the affected area.

Other culprits behind stress fractures include

  • Overuse
  • Sudden increases in mileage
  • Low vitamin D
  • Insufficient bone density and strength
  • Bad running technique

foot pain while running

How To Prevent & Soothe Foot Pain From Running

Now that you know a little more about the cause of foot pain in runners, let’s dive into how to prevent it.

Run in the Right Shoes

The first step toward happy and healthy runners’ feet is to run in the proper pair of shoes.

Improper shoes can also result in serious injuries like calluses, ankle sprain, knee injuries, and other serious troubles.

In fact, according to research, an improper running shoe is one of the leading causes of running injuries among runners of all levels and training backgrounds.

So get the right shoes, or it’s no deal.

When looking for a new pair, seek the help of a podiatrist.

A few running stores have these shoe-fitting experts on duty, so use them to your advantage.

Just keep in mind that every runner is different.

Some require more support, and others offer less cushioning, so you must find the right pair.

Opt For the Right Socks

Picking the right shoes is just the beginning of the story.

You will also need to run in the proper socks.

An ill-fitting and/or indecent pair of socks is one of the leading root causes of foot pain from running, such as blisters.

The best socks for running are lightweight and made from water-resistant materials that wick away moisture and are breathable so you can prevent the undue friction that usually leads to blisters.

The good news is that socks are cheaper than shoes. This makes trying out various sock brands and sizes possible until you find the ideal pair. Remember that you will have to test out the socks with your running shoes.

I think Wright socks are some of the best brands today.

Soften your Skin

The skin on our feet tends to be thick, bumpy, and dry. In runners, the dry skin can lead to heel fissures, where the dry skin cracks and bleeds, which is baaaad!!

What’s more?

The repetitive impact of running can exacerbate the cracks, making them more prone to infection. To avoid this issue, make sure to soften your skin regularly.

Rub the moisturizer into the skin until your feet start feeling supple and soft.

Furthermore, these creams and anti-chaffing sticks can help you prevent blisters—especially during summertime when the feet get sweatier for longer periods.

So if you suffer from blisters regularly, you MUST apply a moisturizer daily.

Do not only apply the cream on the skin but also outside your socks to reduce unnecessary friction—which is the primary cause of blisters.

There are hundreds of lubricants and moisturizers in the market that you can use.

But I recommend using a silicon-based lubricant for the feet as this also helps fend off moisture which is vital for keeping your footsies blister-free and healthy.

Body Glide and Everstride are some of the best brands out there.

I love them, and the foot cream is now something I’m using consistently.

Additional resource – Running shoes for overpronators

Use Ice

Your feet tend to overheat and swell after each run.

One thing you can do to reduce the swelling is to put cold therapy to your advantage.

Therefore, immerse your feet—as long as you don’t have vascular troubles—in a bucket with water and ice for at least 15 minutes after a hard run.

If you can’t tolerate the cold, run cold water from a hose over your feet.

Plus, you can raise your legs and use an ice pack to ease the inflammation.

Apply ice on your feet for no more than 15 to 20 minutes, or you will risk frostbite.

Stop the Fungus

Known as athlete’s foot, this painful infection causes itchy pain, redness, and blisters on the toes and soles of the feet.

And it’s painful.

Here is what to do to keep fungus at bay:

Keep your feet fresh and dry as often as possible.

Why? Fungus finds fertile ground in murky, and by keeping your feet clean, you’re reducing your risks.

But this is easier said than done.

We have about 125,000 sweat glands on each foot (more than anywhere else in the body), and each foot produces about four ounces of sweat daily (roughly an eggcup of moisture).  Increase your chance of beating this condition by regularly changing your socks and using antiperspirants on your feet.

Plus, keep your toenails short and clean.

This will not only prevent the fungus but will also lengthen the lifespan of your socks.

If it’s too late and you have athlete’s foot, then treat it with an over-the-counter fungicide, and take as much rest as needed.

Nail and Foot Care

Long nails can get caught in socks and tear the perfect set you bought.

Also, untrimmed nails lead to the sort of strain that can create blood pooling under the nail, and a long untrimmed toe can cut the neighboring toes, leading to pain.

Keep a keen eye on your nails and trim them regularly. Cut the toenails straight across, and then use a file to smooth out the edges of the nails.

Work your Toes

The foot region is, like your glutescore, and chest muscles, another “muscle group” that needs strength training.

A lot of running injuries can be linked to weak feet. Weakness in the muscles of the feet results in the limited ability of the foot to move into its correct running position. This, over time, contributes to foot pain during and after running.

In other words, you will have less stability in your running gait, which can hinder performance and lead to injury.

Kick your foot strength up a notch by doing these five excellent exercises. Aim for at least 20 repetitions of each exercise, repeating the exercises for two to three sets a couple of times a week.

Toe Raises

Towel Pulls

Walking on the toes

Foot Circles and Points with Therabands (or a resistance band)

Stretching the Toe Flexors

Massage Your Foot Pain

Massaging your feet provides instant relief and may also prevent pain down the road.

So how do you go about it?

Simple. Do a bit of self-massage with a tennis ball.

A tennis or a racquetball are some of the best self-massage tools to stretch out those muscles and release any built-up tension and discomfort in your feet, especially in the soles.

This simple massage can reduce the risks of developing running injuries like Plantar Fasciitis, and what the hell; it does feel good to release the discomfort—especially after a long hard run.

Here is how.

While standing or sitting, put the ball under the arch of your foot, then roll it along your arch and apply pressure to any part of your foot, calling for more attention.

Find the hot spot—where it hurts the most—and slowly roll the discomfort away.

It’s that simple.


When To See A Doctor

You should consult a doctor immediately if the pain is too much to manage.  This is especially the case if you have severe swelling.

You should also make an emergency visit if you notice any evidence of infection, including redness. The inability to bear weight on foot is another red flag.

How to Relieve Foot pain From Running  – The Conclusion

There you have it. If you’re looking for a practical guide on how to treat and prevent foot pain in runners, then today’s post has you covered. The rest is just details.

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

In the meantime thank you for dropping by.

Keep running strong.

David D.

When To Replace Your Running Shoes

When to replace running shoes

Do you know how often to replace running shoes?

If you answer no, you’re about to learn all you need to know about running shoes’ lifespan and how to make sense of it.

Here’s the truth.

Running shoes are an invaluable training asset. They help protect and support your feet throughout the running gait, which, in turn, improves performance and prevents injury.

What’s not to like?

Besides finding a pair of shoes that suit your running style and needs, the next thing you need to do to make the most out of your running kicks is to replace them regularly.

So, how many miles can I get out of running shoes? Then you’re asking the right question.

This is, in fact, a common question among most runners – knowing the exact mileage to run before a pair of running is truly worn out and needs replacement.

I hate to break it to you, but there are no black-or-white answers. There’s no formula. The recommended range can be as slow as 300 miles to over 600 miles, as it all hinges on several variables.

In today’s post, I’m explaining how long running shoes typically last and some warning signs that your shoes are past their time.

Let’s lace up and dig in.

Why Replace Running Shoes?

Run long enough, and your running shoes will wear and tear, especially the midsole.

So what’s the midsole, and why it’s so damn important?

The midsole has a thick layer supporting the feet throughout the running gait cycle.

Often made from foam materials, either Ethylene Vinyl Acetate (EVA), Polyurethane (PU), or a mix of both materials.

Viewed under a microscope, the midsole can be seen as made of hundreds of tiny air pockets that look like a sponge.

On every foot strike, these air pockets compress like a sponge, reacting and absorbing the stress and returning energy to you as you begin your next stride. This is the reason behind the bounce we experience in our shoes while running.

Here’s the truth.

When your footwear no longer provides enough protection and support as before, you’ll feel pain.

The longer you run in worn-out shoes—as in they don’t have the structure and components they were designed with—the higher the risk for something to go wrong—and it eventually does.

That’s why replacing your running shoes regularly is one of the best things you can do to prevent overuse injuries.

Additional resource – How to rotate running shoes

How Often to Replace Running Shoes?

Most experts recommend swapping out running shoes every 400 to 500 miles.

If you average 30 miles a week, look for new kicks every four to five months.

But the 500-mile isn’t gospel, even though it works pretty well.

The rule might be too simplistic and doesn’t apply to every runner or every shoe brand.

The exact number depends on many factors, such as running biomechanics (such as foot type and foot-strike pattern), running surfaces, body weight, and the type of running shoe.

Heavy runners who often run on a hard surface may need a new pair at the lower end of the recommendation range, while light runners who stick to

By the same token, if you often stick to a treadmill, you might not need to retire your kicks as soon as you’d if you regularly tackle technical trails.

Here are a few variables that impact your running shoes’ lifespan.

Shoe Construction

The exact mileage limit of running shoes will mainly depend on the way they’re wet-built.  That’s why choosing higher quality shoes will ensure you can reach the maximum mileage they can sustain.

The shoes’ materials impact how the lifespan of the shoes. Higher-quality materials are built for durability and endurance. This helps you get more miles from them.

The Surface

Depending on where you run, the bottoms of your running shoes can break down at various rates.

For instance, asphalt or urban sidewalks are much harder on the bottom of the shoes compared to softer surfaces such as grass or dirt paths.

Where you often run can also impact how often you should replace your running shoes. Whether it’s trails, roads, or a treadmill, pay attention to how the various surfaces affect the condition of your shoes.

Your Weight

Another crucial variable that impacts shoe lifespan is your weight. The heavier you’re, the more load you put on the shoes, wearing them down faster.

Your Running Style

Your pronation type can also impact the lifespan of a shoe and how many miles you can squeeze out of them.

For example, if you tend to overpronate, your shoes will likely wear out faster than a neutral runner training the same frequency.

That’s why you should examine your running gait at a running-specialty store or self-assess yourself, then choose cash that suits your style. This helps the shoes last longer and may save pain and injury.

how to often to replace running shoes

10 Signs You Need To Replace Your Running Shoes

Here’s what you need to pay attention to ensure your running shoes don’t run you into the ground.

1. Check The Tread

Paying attention to the appearance of your running kicks can reveal the early signs that it’s time to replace them.

One pointer is a worn-out outsole.

The outsole is the rubber part that comes in contact with the ground from your heel to the toes, and it’s an essential shoe part as it not only supports your feet but also provides the clearest signs of wear and tear.

Over time, the outsole begins to wear away.

Just like car tires, when they lose tread, the outsole smooths over and starts looking like a bald tire.

Examine any bald spots where the rubbers have worn out or broken away on the outsole.

A little abrasion should be no big deal, but when the tread is completely worn out, and the white midsole is exposed, it’s time to ditch that pair of running shoes.

Here’s the full guide to running shoe anatomy.

2. Check For Absorption

As I previously stated, the midsole is important because that’s part of the shoes that offers most of the support and cushioning come from.

Log too many miles, and this structure starts to break down and become useless.

Here’s how to check the midsole for wear and tear.

Put one hand inside the shoe, then press your thumb into its center (that’s where the midsole is located).

Get new shoes if you can feel your fingers cramming through the shoe and/or if the midsole feels rigid and hard.

You can also perform a flexibility test.

Hold your shoes with laces up, then bend the toe to the heel.

A shoe that folds easily indicates that it lacks proper support and is no longer suitable for running.

If the shoe feels firm, it’s still providing proper support.

3. Damaged Heel

In most cases, all you need to do when your foot slides up and down your shoe is to tighten the laces. But if doing so didn’t help, it’s a sign of significant wear on the inside of the heel as the shoe begins to fray.

4. Lack of Springiness

Though the outside of your shoes may look great, you may need to replace thyme if the sole has compressed, losing its cushioning and springiness ability.

Additional resource- How to prevent runners toe

5. You’re Feeling Pain

If you notice unusual pain while running, the wear and tear of your shoes could be the culprit. Of course, it’s not always the case, but nothing has changed about your training and form; the shoes must be checked out.

So if you experience little niggles in places you had none before — especially in the soles, arches, shins, and knees— then it’s time to look at your shoes.

This is especially the case when experiencing pain on both sides— for instance, in both knees.

6. You Can Feel Everything With Every Step

Feeling every stone with every step is a serious sign of wear. Running shoes should provide protection and proper cushioning so that your feet land softly on the ground without feeling stones and rocks.

If you don’t toss the shoes, it will eventually lead to pains, blisters, and soreness.

7. You Can Feel Discomfort And Pain

The second you feel discomfort or pain while running, the chances are your shoes have run their course. Aches are never a good sign, and one of the problems causing this is worn-out cushioning. The pains usually appear right after a run, a solid sign that you need to replace the shoes.

Yes, these symptoms can appear for other reasons, but you must check your shoes once you notice any muscle stiffness, pain, or discomfort. Always pay attention to the alerts coming from your body. The aftermath of a run should leave you happy and accomplished, not extra-tired and with painful feet, ankles, lower back, or shins.

8. You Notice Slipping

It does look like an obvious pointer. Unfortunately, many people decide to ignore it. Slipping while running on a dry surface usually means it’s game over for the shoes.

If you’re an experienced runner, you already know that slipping can happen, but mostly during winter when the temperatures are cold, and there’s ice on the ground. But once you start noticing it on dry surfaces, get ready to splurge on a new pair.

9. Check The Soles

Flip your running shoes to check the soles for damage, especially in the midsole area. People have different running styles, meaning not everyone will wear their shoes equally. They can look great on the outside at first glance, but paying close attention to their appearance is important once you’ve run over 500 kilometers.

The outsole is usually the first part that shows signs of wear, and the midsole follows. Next, check the treads; if they look worn out, you have some shopping.

10. Check For Blisters

Another sign to remember is constant blisters on your feet after running. It can mean that you simply don’t have the right pair of running shoes or that it’s time to retire the one you have.

So, if you suddenly have blisters, especially in the middle part of the sole, unfortunately, time to ditch your old running shoes. With use, the shoes change their shape, end up worn out, and don’t fit your feet how they’re supposed to.

Making Your Shoes Last Longer

Now that you know something about the many things that wear out your shoes, let’s look at what you can do to prolong your footwear’s life. To help keep your shoes going strong, try these tips.

Use them For Running

Using your running shoes while running errands around the house or the supermarket might make you feel comfortable, but it will also speed up the wear and tear of the shoe, and you don’t want that.

Save your running shoes for running, walking shoes for walking, and hiking shoes for hiking. Every shoe is built with a purpose and for a purpose. You’re doing your body and the shoe a big disservice by using the wrong footwear for the wrong activity.

Rotate your shoes

Another trick to help extend your footwear is to have more than two pairs of shoes in rotation. Rotating your shoes may also grant midsoles enough time to decompress and the whole shoe time to dry out.

Get Quality

Make sure you’re using high-quality shoes. Most experts suggest that running shoes have a lifespan of between 300 to 500 miles. I know, that’s a wide range (more on why later, I promise).

Let’s do some math to put that number into perspective. First, assume an average of 400 miles and check how long your shoes will last.

  • 10 miles a week – 40 weeks
  • 20 miles a week – 20 weeks
  • 30 miles a week – 13 weeks
  • 40 miles a week – 10 weeks
  • 50 miles a week – 8 weeks

Take Care Of Your Shoes

Another key tip is to clean and dry your running shoes after each run to prevent bacteria and smells from forming. This is especially the case following a wet or muddy run.

Had to run into water or rain? Then crumble up some newspaper and stuff it inside your shoes for a quick dry. To help deodorize your shoes, use cedar-filled shoe inserts. This helps refresh stinky running shoes.


There you have it.

The above guidelines cover most of what you need to know about how often to replace running shoes.

Remembering to check them for signs of wear from time to time is crucial to prevent injuries and properly protect your body. These shoes don’t last for a lifetime; they eventually hurt your feet, causing blisters, discomfort, pain and even slipping off the ground. To prevent all these moments, make

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.