How to Prevent Feeling Dizzy While Running?

Can Running Help Cure Your Hangover?

Feeling dizzy while running? It’s a common experience for many runners, especially when pushing hard during a workout or after long runs.

Let’s face it: feeling lightheaded or dizzy while running can really scare the daylights out of you.

Over the years, I’ve seen plenty of runners, newbies and seasoned pros alike, struggle with this. I cannot emphasize the importance of knowing the root cause of this dizziness, whether it’s dehydration, low blood sugar, or something else, and then taking steps to address it.

In this article, I’ll break down the potential causes of feeling dizzy while running, how to prevent it, and what to do if you experience it during your runs. If you’re ready to dive in, let’s get started.

Feeling Dizzy While Running: What’s Going On?

First off, getting dizzy doesn’t always signal a major problem.

In most cases, dizziness during a run can be attributed to dehydration, low blood sugar, or overexertion. These are all manageable if you know what to look out for.

But, if that dizziness comes with serious stuff like chest pain or major headaches, it’s time to see a doctor.

Last time I felt woozy during a run was a few weeks ago on a really hot and humid day.

It was around mile 10 of a 20-mile long run. I was feeling strong, and suddenly, the sidewalk seemed to shift under me. My vision blurred, and I had to stop and hold onto a lamppost.

I know what I did wrong. I was pushing hard in temperatures bit too extreme. Don’t make my mistake (more on this later).

Symptoms to Watch Out For

When dizziness strikes during or after a run, it might come with other symptoms that can give you clues as to what’s going on. These include:

  • Lightheadedness: Feeling like you might faint or your head is spinning.
  • Poor balance: Difficulty staying steady on your feet.
  • Blurry vision: Sudden changes in vision can indicate an issue with blood pressure or oxygen levels.
  • Nausea: Feeling queasy or sick to your stomach.
  • Weakness: Feeling unusually tired or weak during or after your run.

If you experience these symptoms, it’s time to take action and figure out what’s causing them so you can get back to running safely.

These symptoms can manifest suddenly while running, just after a workout, or build slowly over time.

Seek medical attention if you’re experiencing any of these symptoms:

  • Slurred speech
  • Severe and chronic headache
  • Sudden deafness in one ear
  • Numbness
  • Extreme exhaustion
  • Chest pain and/or palpitations
  • Projectile vomit

How To Prevent Getting Dizzy While Running

Here are some of the most common reasons runners feel dizzy, along with tips on addressing each one.

Blood Pressure Drops

One of my biggest mistakes was skipping a proper cool-down. After a long run, I’d jump straight into a shower and wonder why I felt dizzy. Turns out, ending a run abruptly causes blood pressure to drop quickly, which leads to that dizzy feeling.

When you’re running, your heart works hard to pump blood to your muscles, and your blood pressure increases slightly. But if you stop running abruptly, your blood pressure can drop suddenly, causing lightheadedness or dizziness.

How to prevent it:

Cool down gradually instead of stopping your run abruptly. This means slowing down to a jog or walk for 5 to 10 minutes before you stop completely. This gives your body time to adjust, and your heart rate and blood pressure will gradually return to normal. Think of it as easing your body back into a resting state.

Overexertion

Pushing yourself too hard, especially during high-intensity workouts or long runs, can lead to dizziness. When you overexert yourself, your heart rate can skyrocket, and the body struggles to keep up with the increased demand for oxygen. Combined with heavy sweating, you can experience lower blood pressure and dizziness.

Like many runners, I used to think pushing harder meant progress. But after too many episodes of feeling faint, I realized that going all out every time wasn’t doing me any favors. A high-intensity workout is good every now and then, but overdoing it just invites problems. Whenever I feel that heaviness or dizziness creeping in, I slow down, catch my breath, and remind myself that there’s no point in pushing if I can’t finish strong.

How to prevent it:

Be mindful of your limits. It’s okay to push yourself but always listen to your body. If you feel yourself getting lightheaded, it’s a sign that you need to slow down. Take a break, breathe deeply, and give your body time to recover. Building intensity gradually will help prevent overexertion and dizziness.

Dehydration & Dizziness During A Run

Dehydration is a leading cause of dizziness, especially during long runs or when running in hot weather. When you sweat, your body loses water and essential electrolytes. If you don’t replace those fluids, your blood volume can drop, leading to lower blood pressure and dizziness.

How to prevent it:

Stay well-hydrated before, during, and after your run. Aim to drink plenty of water throughout the day, especially before heading out for a run. Bring water with you on long runs or hot days and take small sips regularly—about an ounce or two every 15 to 20 minutes. For even more hydration benefits, consider electrolyte drinks to help replenish lost salts.

Low Blood Sugar

Your body relies on glucose (sugar) as fuel when you run. If you haven’t eaten enough before your run, your blood sugar levels can drop, leaving you feeling weak, dizzy, or shaky. This is especially true if you run long or push yourself hard on an empty stomach.

How to prevent it:

Don’t run on an empty stomach. Have a light snack 30 minutes to an hour before you head out. Something like a banana with peanut butter, yogurt with fruit, or a small handful of nuts can provide the energy you need to maintain steady blood sugar levels during your run.

Improper Breathing

Dizziness can also come from not breathing right while you run.. Many runners, especially beginners, tend to take shallow breaths or hold their breath while running, which limits the amount of oxygen flowing to the brain and muscles.

How to prevent it:

Focus on your breathing. Try to sync your breathing with your steps—one popular technique is the 3:2 ratio, where you inhale for three steps and exhale for two. This helps you take deeper, more controlled breaths and ensures you get enough oxygen. If you feel yourself getting dizzy, slow down and take deeper breaths.

Dealing with Treadmill Dizziness

Feeling dizzy after stepping off the treadmill? Then let’s talk about it.

Treadmills definitely have their own set of challenges.. The first time I experienced treadmill dizziness, I thought I was tired. But after some reading, I realized it was the abrupt transition from a moving belt to a still floor.

Now, I make sure to gradually slow down at the end of each treadmill session, taking a few minutes to walk it out before hopping off. It helps my brain and body stay in sync.

How to prevent it:

Don’t worry.

This type of vertigo is not dangerous and often goes away after a few treadmill runs.

It’s just a matter of practice and getting your body used to the machine.

One thing you can do if you typically feel dizzy after using a treadmill is to slow down gradually.

Reduce your pace over three to five minutes until you’re walking comfortably and breathing normally.

Then, and only then, get off the machine.

Get into a recovery position, or simply sit down.

Rehydrate.

What To Do If You Feel Lightheaded When Running?

Don’t try to be a hero if you ever feel dizzy mid-run. Are you running on the treadmill?

Hit the emergency red stop button and stop down.

Next, elevate your legs above your heart, placing your feet on a wall, chair, or bench.

This way, the blood can circulate back into your heart and brain.

Try not to push your body more than it can handle.

It’s key to manage dizziness while exercising right.

Ignore your symptoms, and it will get worse.

Stop, find some shade, and elevate your legs. It’s something I learned the hard way. Pushing through only made things worse. Taking a few moments to recover helps you avoid a fainting spell and ensures you can get back to running safely another day.

Before picking up running again, try to rule out the cause of the lightheadedness and a practical solution.

If you adjust your training approach but continue to dizziness while exercising, make an appointment with your doctor ASAP.

When is it Time to See a Doctor?

In most cases, dizziness while running is manageable with a few adjustments. However, it’s time to see a doctor if you’re experiencing frequent or severe dizziness. These could be signs of a more serious underlying condition, such as heart or neurological issues, that need medical attention.

Frequently Asked Questions About Dizziness While Running

I know that you have more pressing questions about feeling woozy while working out. Let me try to address some of them.

What should I do if I feel dizzy while running?

If you start to feel dizzy while running, the best thing you can do is slow down and find a safe spot to stop. Take deep breaths, sip some water if you have it, and wait until the dizziness subsides. It’s essential to let your body recover rather than pushing through—ignoring dizziness can lead to a fall or make things worse.

Make sure to include a cool-down period at the end of your run, as it helps gradually lower your heart rate and blood pressure, which can prevent dizziness.

Is dizziness normal for beginner runners?

Yes, beginners sometimes experience dizziness, especially if they’re pushing harder than their bodies are used to or haven’t eaten enough beforehand. Running is an intense cardiovascular workout, and your body needs time to adapt to this new level of exertion. Starting with shorter, slower runs and gradually building up your endurance can help reduce dizziness.

My best advice? Begin with a few minutes of brisk walking or light jogging to ease your body into the activity. If dizziness persists, try eating a light snack 30-60 minutes before your run.

How can I tell if dizziness is a sign of something serious?

While dizziness is often caused by simple factors like dehydration, low blood sugar, or overexertion, it’s essential to listen to your body. If you frequently experience dizziness, or if it’s accompanied by symptoms like chest pain, difficulty breathing, nausea, or loss of consciousness, it may be a sign of an underlying health issue. In such cases, consult a healthcare provider to rule out any serious conditions.

Share Your Tips for Preventing Dizziness While Running!

Dizziness during a run can be a real hurdle, and sometimes the best advice comes from fellow runners who’ve been through it.

Have you ever felt dizzy on a run? Share your experiences and any tips that have worked for you in the comments below!

Whether it’s a hydration trick, a pre-run snack, or a cool-down routine, your insights could make all the difference for someone else!

Top 13 Best Running Shoe Brands

running shoe brands

Trying to find the top running shoe brands out there?? Well, you’re in the right place!

As a running coach and someone who’s logged more miles than I can count, I’ve gone through a lot of different shoes over the years.

And let me tell you, the “perfect” shoe doesn’t exist for everyone—it’s all about finding what works for you. Your foot shape, running style, distance, and goals all play a role.

But don’t worry, I’m here to help you sort through the noise.

Here’s the list of the best running shoe brands out there:

  • Brooks
  • Asics
  • Hoka
  • New Balance
  • Nike
  • Reebok
  • Saucony
  • Altra
  • Adidas
  • Mizuno
  • Salomon
  • Skechers
  • Newton Running

Let’s dig a little deeper into these brands.

1. Brooks

Brooks is one of the best when it comes to running shoes.  The company was founded in 1914 by Morris Goldenberg and his brother Arthur in Canada. Nowadays, the brand has expanded all over the globe.

Brooks shoes offer great support and protection for runners of all levels. Their shoes have great grip and cushioning on the arch and midsole.

My first pair was a Brooks Adrenaline GTS. It was like running on clouds. What I love about Brooks is that they get it right regarding support and cushioning without feeling too bulky.

My Favorites:

  • Brooks Launch 7: Lightweight and perfect for speedwork.
  • Brooks Adrenaline GTS 21: My go-to for long runs—it’s got the perfect balance of comfort and support.
  • Brooks Hyperion Elite 2: These shoes are built for speed if you’re racing.

2. Asics

I’ve always liked Asics for running.

This company got its start in 1949, originally called ‘Onitsuka Co Ltd, and it initially produced shoes for judo athletes but expanded into track and field shoes during the 60s.

It wasn’t until the late 80’s that Asics began producing running shoes under their brand name. Asics shoes were initially imported to the US by Phil Knight and Bill Bowerman, the founders of Nike, which paved the way for future athletic shoes.

Asics stands for ‘anima sana in corpore sano’—Latin for “a healthy should in a healthy body.” This translates to a stellar shoe build for every runner.

Asics running shoes offer plenty of support, and their cutting-edge shock absorption technology makes them popular among endurance runners.

The Asics GEL-Kayano carried me through my first marathon, and I’ll never forget it. It’s known for that incredible shock absorption that saved my knees during those long, grueling miles.

Top Picks:

  • Asics GEL-Nimbus 23: Plush cushioning for long runs.
  • Asics GEL-Kayano 27: Great for overpronators like me, offering fantastic support.
  • Asics GT 2000: Perfect for a mix of cushioning and stability.

3. Hoka

If you want extra cushioning, Hoka shoes are the way to go.

These feel like you’re running on clouds without losing the bounce and support you need for longer distances.

This innovative French company won over fashion-conscious and serious runners alike with its eye-grabbing aesthetics and uncompromising performance.

Hoka makes some of the most cushioned athletic footwear, making it ideal for long-distance runners and activities requiring lots of walking and standing.

Their shoes offer superior shock absorption and feature a low heel drop in virtually all designs for maximum performance and comfort. I had a running partner who struggled with knee pain, and switching to Hokas changed the game for him. Their oversized soles might look goofy, but trust me, once you try them, you won’t care.

What’s more?

The trending style is quite attention-grabbing.

Top Picks:

  • Hoka Clifton 8: Ultimate comfort for daily training.
  • Hoka Speedgoat 4: Amazing grip for trail running.
  • Hoka Rincon 3: Lightweight but still cushioned—a nice balance.

4. New Balance

New Balance is a great pick if you have wide feet or need extra toe room. I’ve seen so many runners with foot issues swear by New Balance, and I’ve personally enjoyed the extra space their shoes offer without feeling clunky.

Since its inception, New Balance has focused on making specialist orthopedic training shoes that provide supreme foot support.

I’ve used New Balance shoes for shorter races, and they’ve never let me down. The balance between comfort and support is on point, especially with the Fresh Foam line.

Top Picks:

  • Fresh Foam Zante V2: Lightweight but still offers great support.
  • Vazee Pace V2: A bit more speedy, great for tempo runs or shorter races.

5. Nike

Nike is a name everyone knows. And while some might think Nike is all about style, let me tell you—they make some seriously high-performing running shoes.

Founded in 1964 by Phil Knight and Bill Bowerman, Nike is touted as the biggest running footwear in the world.

The Nike symbol is everywhere. From football stars to fashion runways, you’ll find athletes from all walks of life and backgrounds in Nike gear. So it’s no surprise that this is the world’s biggest sports brand and produces some of the best running shoes.

Top Picks:

  • Nike Air Zoom Pegasus: Great all-around shoe, from training to racing.
  • Nike ZoomX Vaporfly Next%: If you’re gunning for a PR, this shoe will help you get there.
  • Nike Free RN Distance: Flexible and breathable—great for daily runs.

6. Reebok

Not everyone thinks of Reebok for running, but they have some great shoes, especially in their Floatride line.

Founded in 1895, The German-owned footwear and clothing manufacturer is a brand with a strong and loyal consumer base thanks to balancing affordability, comfort, and style.

Reebok has stylish shoes that are also really comfortable. Their shoes feature a unique design with a comfortable groovy sole and synthetic upper.

 Top Picks:

  • Floatride Run Fast Pro: Lightweight and responsive for speed.
  • Floatride Energy 3: A more affordable option with good cushioning.

7. Saucony

Saucony is another brand that doesn’t always get the spotlight, but it should.

Founded in 1898, and named after a Native American word that means “path less traveled,” Saucony is an American company with over a century of history under its laces.

From lightweight everyday shoes to cushioned stability shoes to power track and cross country spikes, Saucony shoes suit runners from every level and training background.

Saucony shoes feature PWRRUN insoles, which provide a lot of comfort and stability while you run. The top-selling point of the company is the shock absorption and cushioning offered by these insoles.

Top Picks:

  • Saucony Triumph ISO 3: Great for long runs with extra cushioning.
  • Saucony Freedom ISO 5: Lightweight but cushioned, ideal for faster runs.

8. Altra

Altra is your brand if you’re into a more natural running experience.

First seen in the light in 2009, Altra Footwear has founded state-of-the-art technology to make some of the best shoes for active people.

The main reason behind Altra’s quick rise to success lies in its FootShape toe box.

Although most athletic shoe brands design shoes that get narrower toward the toes, Altra footwear offers a more square toe that lets your feet land and push off naturally.

Thanks to the FootShape toe box, a runner’s toe spread evenly across the ground.  This, in turn, helps encourage stability and maintain balance—all of which are key for staying comfortable and injury-free while logging the miles.

Top Picks:

  • Altra Lone Peak 5: Fantastic for trail running with a natural feel.
  • Altra Olympus 4: Max cushioning, perfect for ultra-distance races.

9. Adidas

Another industry leader for decades, Adidas, makes shoes for people who love to be outside. The German company started in 1949 and made state-of-the-art shoes for all physical activities.

Adidas is behind some of the most innovative and iconic running shoes ever. The brand makes comfortable and supportive shoes for the person on the go and does so with a beautifully designed finish.

Top Picks:

  • Adizero Adios Pro: Perfect for marathon racing.
  • Ultraboost 20: Super comfortable for longer runs.

10. Mizuno

If you’re looking for quality running shoes with an excellent fit, super shock absorption, and a smooth ride, look no further than Mizuno.

Mizuno is Japan’s most famous brand. It’s also one of the best running shoe brands, thanks to its consistent and reliable shoes that suit various runners.

The Japanese company employs SmoothRide Support Wave technology to make the ideal running shoe.

Most of the brand shoes also feature reinforced heels that’s both sleek and lightweight.

Top Picks:

  • Mizuno Wave Rider 24: A classic for long-distance comfort.
  • Wave Alchemy 7: Great for stability and support.

11. Salomon

For trail runners, Salomon is a must. Based out of France, Salomon is a top athletic gear manufacturing brand with an excellent reputation among runners.

Their shoes are a must if you like venturing into the off-beaten path and finding your way through uncharted territories.

Salomon specializes in making that suitable for all kinds of land and employs Gore-Tec technology for superior flexibility across the feet.

Top Picks:

  • Salomon Speedcross 5: The king of trail shoes, with excellent grip and protection.
  • XA Pro 3D V8: Another solid choice for tough terrain.

12. Skechers

Skechers might surprise you, but they’ve made huge strides in the running shoe world.

Established in 1992, the American company specializes in designing gear for all ages and has been recognized as the third-largest athletic footwear brand in the U.S. The company also makes a series of shoes specifically designed for track events.

Skechers running shoes provide high-performance and breathable footwear for your next session thanks to its Air Cooled Goga mat mesh and insole body.

Skechers shoes tend to be strong and durable as they’re made with high-quality and synthetic material.

Top Picks:

  • Skechers GoRun: Lightweight and comfortable for easy runs.
  • GoMeb Speed: Perfect for speed training or racing.

13. Newton Running

Newton might be your brand if you’re eco-conscious and into natural running. They focus on promoting a natural stride, and their Action/Reaction™ Technology helps absorb impact while giving you a bit of extra bounce.

Newton running shoes are comfortable, performance-oriented, and lightweight and made using recyclable materials that limit negative environmental impact.

Top Picks:

  • Newton Gravity 7: Lightweight and great for everyday runs.
  • Newton Kismet 4: A stable option with a natural feel.

Conclusion

When it comes to running shoes, there’s no “one-size-fits-all” solution. The best running shoe brand for you is the one that feels comfortable, fits well and supports your running goals.

My advice? Try a few different brands and see which ones work best for you.

Running Towards Language Mastery: The Surprising Connection Between Running and Language Learning

Running is not only a fantastic way to stay fit and improve cardiovascular health, but it can also be an unexpected ally in your language learning journey. The combination of physical exercise and cognitive engagement can enhance memory, focus, and overall learning ability. 

In this article, we will explore the surprising connection between running and language learning and how you can leverage your running sessions to accelerate your language acquisition.

The Cognitive Benefits of Running

When we engage in aerobic activities like running, our brain receives an increased supply of oxygen and nutrients. This influx of oxygen-rich blood promotes the growth of new neurons and strengthens the connections between existing ones. These neurobiological changes enhance cognitive function, including memory retention, attention span, and information processing.

Research has shown that exercise, particularly aerobic exercises like running, can improve language learning outcomes. When we exercise, our brain releases endorphins and other neurotransmitters that boost our mood and enhance our cognitive abilities. 

These neurochemical changes create an optimal environment for language acquisition, allowing us to absorb and retain new vocabulary and grammar rules more effectively.

Creating a Language Learning Routine

Running provides an excellent opportunity to create a language learning routine. By incorporating language learning activities into your running sessions, you can maximize your time and make significant progress in your language studies. Here are some strategies to consider:

  1. a) Language Learning Apps: Utilize language learning apps that offer audio lessons, vocabulary drills, and interactive exercises. Three popular language learning apps that you can use during your runs are:
  • Promova: Promova is a leading language learning app that provides comprehensive courses taught by experienced adult English teachers. With Promova, you can improve your language skills while enjoying your running sessions. Take advantage of their extensive curriculum, which covers a wide range of topics and includes interactive exercises to enhance your vocabulary and conversational abilities.
  • Duolingo: Duolingo is a popular language learning app that offers bite-sized lessons in various languages. Its gamified approach makes language learning fun and engaging. Take advantage of Duolingo’s mobile app to learn new vocabulary and practice your language skills while on the go.
  • Memrise: Memrise is a language learning app that utilizes spaced repetition and mnemonic techniques to help you memorize vocabulary effectively. Use Memrise during your runs to reinforce your language knowledge and expand your vocabulary.
  1. b) Language Podcasts: Listen to language podcasts or audio lessons while running. This allows you to immerse yourself in the language and improve your listening skills. Choose podcasts that align with your language proficiency level and areas of interest.
  2. c) Language Learning Music: Create a playlist of songs in the language you are learning. Music has a powerful impact on memory and emotion, and listening to songs in your target language while running can help you internalize vocabulary and improve pronunciation.

Mindful Running and Language Learning

Running provides an opportunity to practice mindfulness, which can be beneficial for language learning. Mindfulness involves focusing your attention on the present moment and being fully aware of your thoughts, feelings, and physical sensations. By applying mindfulness techniques during your runs, you can enhance your language learning experience. 

Here’s how:

  1. a) Mindful Listening: Pay attention to the sounds around you while running. Notice the rhythm of your footsteps, the rustling of leaves, and any other auditory stimuli. Apply this focused listening to your language learning by actively listening to language podcasts or audio lessons.
  2. b) Visualization: Use visualization techniques during your runs to imagine yourself in situations where you can apply the language you are learning. Picture yourself having conversations with native speakers or confidently using the language in real-life scenarios. This mental rehearsal can boost your confidence and prepare you for future language interactions. As you visualize yourself speaking the language fluently, your brain becomes more attuned to the patterns and structures of the language, facilitating faster language acquisition.
  3. c) Language Learning Mantras: Create positive affirmations or language learning mantras that you can repeat to yourself during your runs. These affirmations can be specific language goals or motivational phrases to keep you inspired and focused on your language learning journey. 

By reinforcing positive beliefs about your language abilities, you can overcome self-doubt and maintain a growth mindset.

Learning Communities and Running Clubs

Combining language learning with running can be a social and motivating experience. Look for language learning communities or language exchange programs in your area that organize running events, or join a running club where you can connect with fellow language learners. 

Here are some ways you can integrate language learning communities and running clubs into your language acquisition journey:

  1. a) Language Exchange Runs: Some language learning communities organize language exchange runs where participants pair up with native speakers or language enthusiasts. These runs provide an opportunity to practice your target language while enjoying the camaraderie of fellow runners. You can engage in conversations, exchange language tips, and learn about different cultures during your runs. Not only will you improve your language skills, but you’ll also build lasting friendships.
  2. b) Running Clubs with Language Learning Themes: Look for running clubs that have a language learning focus or cater to individuals from diverse linguistic backgrounds. These clubs often organize language-themed runs or language-related events, such as language trivia nights or language immersion activities. Joining such a club allows you to combine your passion for running with your desire to learn a new language, creating a supportive and motivating environment.
  3. c) Virtual Language Learning and Running Challenges: In the digital age, many language learning platforms and running apps offer virtual challenges that you can participate in from anywhere in the world. These challenges may involve running specific distances or completing language learning milestones. By joining these virtual challenges, you can connect with a global community of language learners and runners, share your progress, and gain inspiration from others pursuing similar goals.
  4. d) Language Practice Meetups: Check if there are language practice meetups or conversation groups organized by local running clubs or language learning communities. These meetups provide a structured environment for practicing your language skills while engaging in physical activity. You can pair up with language partners or join group discussions during warm-ups, cool-downs, or post-run social gatherings. The combination of exercise and language practice creates a dynamic and interactive learning experience.

By joining language learning communities and running clubs, you can tap into the collective knowledge and motivation of like-minded individuals. These communities offer a supportive environment where you can exchange language learning strategies, seek advice from experienced learners, and find encouragement during challenging times. Additionally, the social aspect of running and language learning together can make the journey more enjoyable and help you stay motivated for the long haul.

Overcoming Challenges and Staying Motivated

Language learning, like running, can have its fair share of challenges. It’s important to stay motivated and overcome obstacles along the way. Here are some strategies to help you maintain your enthusiasm for both running and language learning:

  • Set Realistic Goals: Break down your language learning and running goals into manageable steps. By setting realistic targets, you can celebrate small victories along the way and stay motivated to continue.
  • Track Your Progress: Keep a journal or use language learning apps that allow you to track your progress. Seeing how far you’ve come can be a powerful motivator and remind you of the progress you’re making in both running and language learning.
  • Find Accountability Partners: Connect with fellow runners and language learners who share similar goals. Join online communities, find language learning partners, or participate in virtual running challenges to stay accountable and motivated.
  • Celebrate Milestones: Celebrate your achievements, whether it’s completing a language level or reaching a running milestone. Reward yourself with small treats or engage in activities that inspire and rejuvenate you.

Conclusion

Running and language learning may seem like two unrelated activities, but their combination can have a profound impact on your language acquisition journey. By incorporating language learning activities into your running routine, you can leverage the cognitive benefits of exercise and create a powerful synergy between physical and mental fitness. 

Whether it’s using language learning apps, practicing mindful running, or joining language learning communities, the surprising connection between running and language learning offers an exciting and effective approach to mastering a new language. Lace up your running shoes, grab your language learning materials, and embark on a journey towards language mastery while enjoying the many benefits of running.

How to Run Sub 20-Minute 5K

5K good time

Running a sub-20 5K? It’s no easy feat.

Trust me, I’ve been there. It takes hard work, consistency, and yes, a bit of natural talent.

But guess what? You don’t need to be super athletic to get there. All you need is the right approach and a solid plan.

First, break it down: a 5K is 3.1 miles. If you’re aiming for sub-20 minutes, that means you need to run at a 6:26 pace per mile.

Sounds intense?

It is.

Don’t let the pace intimidate you, though. Instead, think of it as a series of smaller milestones.

When I first started training for a sub-20 5K, that pace felt like a sprint. But over time, I chipped away at my pace, bit by bit.

The key? Consistency and patience.

Let me how you exactly how to ramp up your 5K speed.

Know Your Current Fitness Level

First things first, we need a baseline. My first timed 5K to set a benchmark was a real eye-opener! I recommend you do the same.

This isn’t just about how fast you run; it’s about understanding your body’s current state, from pace to VO2 max. Knowing your start point is crucial for the journey ahead.

How to Get Faster

If you’re serious about this, speed work is your best friend.

I didn’t believe it until I tried it myself. Adding interval training to your weekly routine makes a huge difference.

It challenges you and builds the speed you’re after.. I still recall my first interval workout: 4 x 400 meters with 60 seconds rest. I was gasping for air by the end, but over time, I could feel my body adapting.

Try this interval workout to get started

  • Warm up for 15 minutes with some dynamic stretches.
  • Sprint for 30 seconds at about 80-90% effort, then recover for 1 minute. Repeat that ten times.
  • Cool down with 5 minutes of easy jogging.

It’ll be tough, but that’s the whole idea. You’re conditioning your body to handle race pace more efficiently. Learning to push through discomfort has been key to my running.. It’s temporary, but the benefits are long-lasting.

Recovery is Key

I learned this the hard way: you can’t just train hard without caring for your body. Sometimes I pushed too hard, didn’t rest enough, and burned out before race day. Recovery is when real progress is made

Before any race or serious run test, I take two full days off from exercise and focus on stretching and relaxing. I always feel anxious, but those days off make all the difference.

Here’s what you must do to ensure you’ll be in good shape on race day.

  • Sleep right. You can train hard all you want, but skimping sleep won’t do any good. Also, pre-race jitters may keep you awake the night before the race. Shoot for at least 8 to 9 hours of uninterrupted sleep at night.
  • Stop any hard training. Take two days completely off from any type of exercise. Ideally, train hard on a Monday or Tuesday and race on a Saturday or Sunday. Spend a few days leading to the race stretching and relaxing.
  • Eat right. Make sure you have enough fuel in the tank. Opt for high-energy and easily digestible food.
  • Drink plenty of water too. Your body is just like a car—you need to put good fuel in it to have performed its best—no way around that.
  • . Arrive early—aim for at least an hour before start time. This will give you enough time to take care of the many things such as parking, using the restroom, packet pick-up, warm-up etc.
  • Warm-up. Stick to your usual warm-up on race day—no need to change it up now.

Race Day Strategy

The biggest mistake I see is going out too fast. I’ve done it myself—started a 5K like a sprint and then crashed halfway through.

The trick is to find your rhythm early. For the first mile, aim for 5-10 seconds slower than your goal pace. You’ll feel like you’re holding back, and that’s good. Once you hit mile two, start dialing it up. By reaching the last mile, you should push as hard as possible.

I always remind myself of one simple truth: the race isn’t won in the first mile but can be lost there. Stay patient and trust your training.

Sure, research shows that starting a 5K race a little bit faster than your goal pace may help, but don’t start with a sprint.

Instead, opt for an even pace, speeding up gradually and as you go. Begin by setting a good rhythm where your breath and heart rate are sustainable.

Ideally, aim for a pace of about five to ten seconds per mile, slower than your goal pace for the first mile.

Remember that it might feel slow, even too slow, and you might be getting passed by runners you want to beat.

As soon as you clear the first mile, increase your effort and pace into the goal pace range.

Then run the last tenth as fast as you can.

20 minutes 5K

Keeping Your Plan Flexible

Not everyone’s training schedule looks the same, and that’s okay. Life happens, and sometimes you can’t stick to a rigid plan.

I had to adjust for work, family commitments, and unexpected curveballs while training.

If you can’t fit in a 90-minute long run on Saturday, split it up. Got only 30 minutes on Tuesday? Make it count with some hill sprints or a tempo run.

The key is to stay flexible but consistent. I cannot emphasize this enough.

The Road to a Sub-20 5K

When I was gearing up for my sub-20 attempt, I structured my training just like this: a mix of intense intervals and speed work (those 400m repeats will test you!), steady tempo runs, and don’t forget those longer runs to build your stamina.

And recovery runs? Essential. They’re your body’s time to heal and strengthen. Oh, and mix in some strength training—those legs need all the power they can get!

Here’s a simple 3-week training plan I used as I got closer to my goal. Feel free to tweak it based on your own needs and schedule.

Week 1

  • Monday: 30-45 minutes easy run
  • Tuesday: 5 x 1K at race pace with 3 minutes recovery
  • Wednesday: 30 minutes easy
  • Thursday: Rest or cross-train
  • Friday: 3 x 2K at 4:10 per kilometer
  • Saturday: 60-90 minutes long run
  • Sunday: Rest or cross-train

Week 2

  • Monday: 30-45 minutes easy run
  • Tuesday: 10 hill sprints (45-60 seconds each)
  • Wednesday: 30 minutes easy
  • Thursday: Rest or cross-train
  • Friday: 40-50 minutes of fartlek training
  • Saturday: 60-90 minutes long run
  • Sunday: Rest or cross-train

Week 3

  • Monday: 30-45 minutes easy run
  • Tuesday: 10 x 400m sprints
  • Wednesday: 30 minutes easy
  • Thursday: Rest or cross-train
  • Friday: 6 x 800m at race pace
  • Saturday: 60-90 minutes long run
  • Sunday: Rest or cross-train

Pacing Strategies

  • Easy Runs: Maintain a conversational pace, typically 1-2 minutes slower than your goal 5K pace.
  • Tempo Runs: Aim for a pace that feels “comfortably hard,” around 15-30 seconds per mile slower than your goal pace.
  • Intervals: Push yourself during interval sessions to match or slightly exceed your goal race pace, allowing your body to adapt to faster speeds.

Join the Community!

We want to hear from you! Have you set your sights on achieving a sub-20 5K? What challenges have you faced, or what strategies have worked for you? Sharing your experiences can inspire and motivate fellow runners who are navigating their own paths.

Feel free to share your thoughts, ask questions, or provide tips that have helped you along the way in the comments section below. Whether you’re just starting your training or are already well on your way, your insights matter in our running community!

Let’s support each other as we work towards our running goals—your journey can help others reach theirs!

How Does Running Help With Academic Performance?

running shoes for overpronators

Finland has a national action program dubbed Finnish Schools on the Move (FSM). Under the program, children in comprehensive schools go on a 15-minute break to play and socialize after every 45-minute lesson. On the program website, officials say engaging in physical activity improves learning. Away from Finland, studies done over the years show a strong link between exercising and better performance in school.

You may have thought of incorporating a running regime into your study plan. Well, Finnish education authorities show you’re on the right track. And it’s possible to do both activities well, especially if you choose to buy Studybay.com papers and essays, where buying an essay online can place you miles ahead in your studies.

Let’s look at how running helps improve academic performance.

Running Improves Memory

Running improves memory in several ways:

● It increases blood flow to the brain: Blood perfusion in the brain means better memory, so you develop better recall of what you study.
● It increases the size of the hippocampus: As a form of aerobic exercise, running increases the size of the hippocampus. A greater hippocampal volume is associated with improved memory.
● Supports endorphin production: Running raises body temperature and activates sweat glands. And as you sweat, the body ramps up the production of endorphins like dopamine and serotonin. These ‘happiness’ chemicals have a positive effect on learning and memory.

Running Improves Brain Activity

We’ve determined that running has an impact on hippocampal volume. The hippocampus, in turn, connects to the prefrontal cortex. This is the part of the brain responsible for:
● Comprehension
● Problem-solving
● Reasoning
● And creativity, among other functions.

Neuroscientists call these critical brain activities executive functioning. Unlike reflex action, executive functions are actions we take willfully. When you have excellent executive functioning, your academic achievements are likewise exemplary.


Running Helps You Focus Better in Class

Healthy hippocampus activity helps you block distractions, improving your concentration and focus. Running helps redirect your attention to where you need it most when school is in session:

● The classroom
● Group discussion
● Or private study time.

Running Helps with Multitasking
Another benefit of a healthy hippocampus is that it gives you cognitive flexibility, enabling you to multitask. Without this ability, you cannot take notes as the instructor is teaching. You would also find it hard to carry out instructions as the teacher gives them.

Running Improves Mood

According to Mayo Clinic, running lifts your mood and helps ease anxiety. When you’re less anxious and in good spirits, you’re more likely to concentrate while studying. Conversely, a depressive mood weighs down the brain and leads to cognitive dysfunction.

Scientists found that depression shrinks gray matter volume and reduces functional activity in the hippocampus. Your academic performance takes a hit when in such a condition. Even though life regularly throws us curveballs, you can push yourself to get your daily dose of exercise and, in this way, alleviate the symptoms of depression and anxiety.

FAQs

1. How Often Should I Run?

To get the most out of running, do it 3-5 days weekly, each lasting at least 30 minutes. Remember to have a rest day between your active days to give your muscles time to recuperate. Going at it every day of the week is unhealthy and will only hurt you in the end, as you develop tears in the muscle tissue, which leave you too sore to exercise.

If you haven’t been physically active, start small and then add to the minutes as you go on. A 10-minute run is acceptable for someone who’s just starting. Then increase it to 15, 20, 25, and 30 minutes every few days or week.

You may go beyond 30 minutes if you feel up to it. Let your body guide you. You’ll know when to increase the sprint duration as you listen to your body. Keep the intensity low initially, then increase it as your body adapts to the new routine.

The important thing is to keep your routine consistent. That’s how you get the benefits, by doing it week after week.

2. When Is the Best Time to Run?

You can run at any time. Some people prefer to do it early in the morning, some in the evening, and others during the day. Research into the different time slots shows that each has unique benefits. But for students who want to reap maximum academic gains from the exercise, plan your schedule so you finish your running session an hour before your study time.

Cognitive neuroscience researcher Prof. Charles Hillman reports that enhanced cognitive ability following a bout of exercise lasts at least an hour. That’s according to findings from a study he led on the impact of exercise on cognition in preadolescents. Running one hour before studying a particularly challenging topic can help with information absorption and retention.

3. Should I Eat Anything Before Running?

A prerun snack is important if you’re running for over an hour. Experts recommend eating a high-carb meal 3-4 hours before your run. Avoid foods that slow digestion, such as fat, fiber, and protein. You want your digestion system to work optimally to prevent the sluggishness that could impact your performance.

Carbohydrates are preferable as they increase the amount of glycogen in muscles, keeping your blood sugar levels high so you don’t develop hypoglycemia. Consuming carbohydrates also increases exogenous carbohydrate oxidation, which improves your endurance so you can run longer without exhaustion. Ensure you don’t take a heavy meal, as this can cause indigestion or nausea. Fruit, cereal, or an energy bar are all good snack options.

If you’re running for less than an hour, you can omit snacking before your run. But there’s no harm in taking a light meal 1-2 hours before your run. Should you opt out of a prerun snack, listen to your body during the run, and stop if you feel dizzy.

Take fluids to keep you hydrated before and during the run. Experts agree that spelling out a standard fluid intake threshold for every runner is impossible. The amount of water to take depends on the temperature, how long you intend to run, and how much you sweat. Keep a bottle of water with you and sip a little as you go if your body demands it.
Final Thoughts
Beyond improving posture and physical fitness, running can help improve your academic performance. It does this by boosting memory, focus, comprehension and problem-solving ability, and easing anxiety. To make these effects long-term, make running a lifestyle goal rather than a one-time or short-term endeavor.

References

American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance – PubMed. (2016, March 1). PubMed. https://doi.org/10.1249/MSS.0000000000000852
Hillman seeks to understand exercise-cognition links. (2011, February 9). Default. https://beckman.illinois.edu/about/news/article/2011/02/09/72648afe-64e5-4977-a5d3-5768c81c778c
Oxidation of carbohydrate feedings during prolonged exercise: current thoughts, guidelines and directions for future research – PubMed. (2000, June 1). PubMed. https://doi.org/10.2165/00007256-200029060-00004
Beck, K. L., Thomson, J. S., Swift, R. J., & von Hurst, P. R. (2015, August 11). Role of nutrition in performance enhancement and postexercise recovery. PubMed Central (PMC). https://doi.org/10.2147/OAJSM.S33605
What to Eat Before Running. (n.d.). What to Eat Before Running. https://www.healthline.com/nutrition/what-to-eat-before-running
Running for health: Even a little bit is good, but a little more is probably better – Harvard Health. (2014, July 30). Harvard Health. https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310
Mental Health Benefits of Running. (2023, May 9). WebMD. https://www.webmd.com/fitness-exercise/how-running-affects-mental-health
Zhang, F., Peng, W., Sweeney, J. A., Jia, Z., & Gong, Q. (2018, March 5). Brain structure alterations in depression: Psychoradiological evidence. PubMed Central (PMC). https://doi.org/10.1111/cns.12835
Depression and anxiety: Exercise eases symptoms. (2017, September 27). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
C. (n.d.). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin
Voss, M. W., Soto, C., Yoo, S., Sodoma, M., Vivar, C., & Praag, H. V. (2019, February 16). Exercise and hippocampal memory systems. PubMed Central (PMC). https://doi.org/10.1016/j.tics.2019.01.006
C. (n.d.). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin

How To Run Commute – The Complete Running To Work Guide

run commute

It’s a fantastic way to sweat while doing something productive.

But it requires some preparation and planning.

I’ve compiled today’s article’s ultimate guide to starting your run-commute.

By the end, you’ll learn the following:

  • What is run commuting?
  • The benefits of running to and from work
  • How to get started with run commuting
  • The run commuter checklist
  • How to choose the right running bag pack for running commuting
  • How to plan your route
  • How to get cleaned up
  • And so much more…

Let’s get started

The Benefits of The Run-Commute

Though run-commuting is not a popular way to get to and from work, there are many benefits to doing so.

Let’s discuss a few.

  • Running Is Fast Than Walking. On average, expect to be able to walk three to four miles per hour. But if you can keep an 8-minute running pace, you can cover 7.5 miles per hour or 12 kilometers per hour. In some cities, running can also be faster than driving. For example, driving speeds in crowded cities can be around seven mph.
  • Boosts productivity. Running first thing in the morning improves your productivity. Not only will you arrive at the office feeling awake, but your brain will be functioning at its best.
  • Reduce Stress. Running home from work can help clear up your mind and clear the day’s stress from your system so you can enjoy the rest of your day.
  • No More Traffic. Hate getting stuck in traffic? Then run commuting is for you. By running to work, you’ll no longer have to worry about getting stuck in traffic for hours and hours, moving at a snail’s pace while losing your sanity with every passing minute. Instead, you’ll be the master of your work commute. So say goodbye to burning traffic—as long as you have a realistic run-commute plan.
  • More base miles. One of the best ways to build endurance is to do a lot of long, slow miles. The more miles you can run without fatigue, the faster you’ll likely run on race day. But it’s not easy to find time for them. Running to and from work is a great opportunity to add miles to your weekly total without compromising your lifestyle.
  • Running Is Cheap. Compared to other transportation means, running is cheap. You don’t need to pay for any gas, train tickets, or parking fees. It’s just you and your feet. Of course, you’ll still use up your running shoes, but you’ll use them most productively and frugally.
  • Eco-friendly. You’ll be doing an excellent service to the environment by leaving a “smaller” footprint and inspiring other people to follow (and run) in your footsteps.

How to Start Run-Commuting 

Here are the guidelines you need to become a daily run commuter.

Plan Thoroughly

Success favors the prepared mind—this couldn’t be more true regarding run-commuting.

As a rule, plan out the logistics and running gear needed for the job in advance—you’ll need more than your running shoes.

Here are the five steps to an effective run-commute plan:

  • Make a Run commute list
  • Lay out your running gear
  • Get the right running backpack
  • Plan your running route
  • Have fun Run Commuting

Let’s explain each step.

Make a Run Commute List

Make a checklist of everything you’ll need for the run and work.

Planning takes care of all your excuses not to start running and commuting.

Here are the run commute essentials to consider.

  • Running gear such as your shoes, clothes, reflective vest, and a GPS watch,
  • A small purse,
  • Your phone and other electronics,
  • Work-related stuff, like your laptop, a diary, a lightweight folder, and glasses,
  • door keys,
  • Breakfast and/or lunch packs. Snacks too,
  • A water bottle,
  • A waterproof jacket that wicks moisture away for a rainy day,
  • A spare plastic bag to keep your spare clothes dry,
  • Reflective tape or a reflective vest if you plan to run near sunrise and/or sunset on roads.
  • Towel and toiletries

Of course, you cannot keep all this in your pocket and typical work bag.

You’ll need a special running bag.

Let’s see how to choose one.

Running Backpack

The most important piece of run commute gear is the one that carries everything—your backpack.

Few things are as frustrating as a backpack that bounces all over the place and causes painful rubbing.

Of course, if you can narrow your carry-on items to your phone, wallet, and keys, then a fanny pack is enough.

But that’s not always the case, as most of us need to carry more, whether it’s clothes, a laptop, toiletries, or any other item.

The market for running packs has grown thanks to run commute’s rising popularity in recent years. You can find these online and in most running shops.

The Right Backpacks For Run-Commuting

Get a backpack that’s specifically designed for running.

These are usually made with ultralight materials and have straps that wrap around the chest or waist level. This helps prevent it from bouncing all over the place during a run

The straps also help evenly distribute the backpack’s weight and hold it comfortably across your back.

Make sure the backpack fits firmly without chafing or weighing you down.

Try out a few before you make up your mind.

Pack Smart

Do not pack more than you must—or this will wear you out, especially when you’re not used to running with weights.

One trick to help you avoid carrying extra items is to bring several days’ worth of toiletries and clothing in your drawer or locker room.

Things to leave at the office may include:

  • Deodorant
  • Suit
  • Loose change
  • Laptop
  • Hard files
  • Towel
  • Work shoes

Not sure if your backpack is waterproof?

Pop your clothes and electronics into a plastic bag.

how to run commute

Know The Route

Always taking public transport to the office? Then you might not know exactly how far is your daily commute.

So, as a rule, know your routine. Then, check your online maps and look for the alternative route if it seems not passable. You can also check out likely routes by car or bike first if you’re unfamiliar with the region.

It’s not fun if you get lost and run out of time. Few things are worse than arriving at the office drenched wet, exhausted, hungry, and behind schedule because you got lost and had to run some extra miles

I’d also recommend looking for the most pedestrian-friendly areas, especially if running through an urban area.

Running on the freeway is no fun—it’s also illegal.

What’s more?

Have a few running routes of different lengths to vary your running distance and make your training more enjoyable.

When It’s Too Far

Let’s be practical.

If you live 30 miles from your office, then you’ll have to run an ultramarathon every time you run commute. That will be asking for too much.

Here’s the workaround: you don’t have to run the whole distance.

Here are three options:

  • Get off the train or bus a stop earlier, then log the remaining miles on your feet.
  • If you drive to work, perhaps you can find a safe parking lot, then run the rest of the distance to the office.
  • Look for a colleague who lives closer to the office and asks them to join you.

Give It a Test Run

Anything that can derail you from your new plan during the early stages will discourage you from carrying on.

Before running to and from work, your first step should be to test your running gear and run-commute strategy.

Doing this will ensure that everything is in place and working smoothly. Once you know you have a solid strategy and backpack, try your first few runs on days when the weather is friendly.

Get Cleaned Up

Unless you’re willing to spend the next work shift avoiding all of your colleagues, then having a shower is a must.

Most office buildings have a shower (even facilities for fitness fanatics), but what if your workplace is a shower-free zone?

The easy solution is to take a bus/train to the office, then run home and shower in the comfort of your home.

Insist on running to work, but your office building is a free shower zone?

Consider visiting nearby cheap gyms or pools you can join and use their changing facilities.

Take Care of Your Hygiene

Here are the essentials:

  • Shampoo,
  • Soap,
  • Deodorant,
  • Comb,
  • Foot powder,
  • Wipes,
  • Lotion

You can easily find all of this in the travel section of any department store.

Get all you need, stash all your toiletries in a little bag, and store it in your drawer.

How To Run Commute  – The Conclusion

Here you have it!

Now you know all there is to know about running to and/or from work.

I hope you start doing that soon.

So please make sure to build this awesome running habit ASAP.

Thank you for reading my blog

Cheers.

How To Choose The best Running Shoes for Overpronation

running shoes for overpronators

Let’s talk about why choosing the right shoes matters if you overpronate

After years of coaching, I can say the right shoes really make a difference

If you’ve had issues like shin splints or runner’s knee, overpronation might be to blame.

So, what is overpronation, and how can the right shoes help prevent it?

Let’s get to it.

What Is Pronation?

Before getting into overpronation, let’s look at what pronation is.

Pronation is the natural way your foot rolls from heel to toe when it hits the ground. It helps your body absorb shock and adapt to different surfaces..

In a healthy stride, your foot rolls inward a bit to spread out the impact

Pronation usually falls into three categories::

  • Neutral pronation: Your foot rolls inward just the right amount.
  • Overpronation: Your foot rolls inward too much.
  • Supination: Your foot doesn’t roll inward enough, often landing on the outer edge.

What Is Overpronation?

Overpronation happens when your foot rolls excessively inward, more than 15% of the way. This extra inward roll flattens your foot more than normal, adding pressure to the inner side.

According to the American Podiatric Medical Association (APMA), overpronation can lead to pain and injuries in the feet, knees, and lower back, as it disrupts the natural alignment of the leg. This inward rolling puts excess pressure on the inner edge of the foot, which can lead to issues like plantar fasciitis, shin splints, and Achilles tendinitis. Learn more about overpronation from the APMA.

I’ve seen runners deal with issues like shin splints, runner’s knee, and stress fractures because of overpronation.

What’s more?

Runners with overpronation often have flat feet.

Key Features to Look for in Running Shoes for Overpronation

If you overpronate, look for shoes with stability features to help control motion and give you support.

And please don’t take my word for it.

The American College of Sports Medicine (ACSM) suggests that stability and motion control shoes are ideal for runners with overpronation, as they offer structured support through elements like medial posts, firmer foam, and guide rails that limit excessive inward rolling. These features help balance your stride and reduce the risk of injuries.

Similarly, Mayo Clinic emphasizes the importance of supportive shoes with stability and arch support to help prevent injuries and discomfort from overpronation. Shoes with extra cushioning can also be beneficial for overpronators, as they absorb impact and alleviate pressure on the arch and heel.

But before you start using shoes for overpronators, ensure you do overpronate. Don’t try to fix something that ain’t broken!

Let me explain more…

How to Tell if You Overpronate

Not sure if you’re an overpronator? Here’s how to check::

  1. Check Your Shoes: Check the wear pattern on your old running shoes. If the inner edge of your shoe sole is more worn than the rest, you probably overpronate.
  2. Gait Analysis: Many running stores offer free gait analysis. They’ll watch you run on a treadmill and check how your foot moves.
  3. See a Professional: A podiatrist or physical therapist can help you assess your foot mechanics in more detail.

Choosing the Right Shoes for Overpronation

Once you know you overpronate, it’s time to find the right shoes

For mild to moderate overpronation, stability shoes are a good choice, as they give extra support but stay flexible and comfortable

If you have severe overpronation, motion-control shoes offer firmer support to keep your foot from rolling inward too much.

Here’s your guide to running shoe brands.

Not sure how to make sense of this?

Then I’d recommend stability shoes. These tend to be more flexible and less heavy than motion-control shoes.

They’re also easier to run in.

If the overpronation is causing problems, try moving onto motion control shoes.

The Checklist For Running Shoes For Overpronators

Here’s what to look for in running shoes if you overpronate:

  • Arch support: Proper support in the arch helps prevent your foot from rolling inward.
  • Stability features: Stability shoes often include denser foam or extra cushioning in the midsole to keep your foot in alignment.
  • Durability: Overpronators tend to put more wear on their shoes, so look for durable outsoles that can handle the extra stress.

Top 5 Running Shoes for Overpronation

Below are some shoes that offer some of the features that overpronators need. Feel free to experiment, then choose the shoe that best suits your needs.

Asics GEL-Kayano 24 Lite-Show

ASICS Gel Kayano 24 is one of the best shoes for overpronators, providing comfort and stability.

This shoe focuses on the two primary spots where you need a lot of support as an overpronator—the heel and midsole.

Despite the extra cushioning in those key areas, the shoe is also lightweight and flexible.

What’s more?

ASICS lite-show reflective technology helps you stay more visible in low light conditions, which is key for staying safe when running early in the morning or at night when it’s dark outside.

Asics Gel-Kayano 27

Another awesome shoe designed by Asics for the overpronator.

This shoe is one of the top stability shoes, designed with a dual-density midsole, a structured heel counter, and an outsole Guidance line to guide your foot straight and lessen pronation.

The sole is also more flexible to help encourage a more natural gait.

What’s more?

The mesh upper helps keep your feet cool and comfortable.

Brooks Addiction 14

This fantastic motion-control shoe works very well for runners who require a lot of stability on their runs and heavy runners who overpronate.

It also provides a generous fit, ideal for those with flat feet or using custom orthotics.

Remember that Brooks Addiction shoes tend to be heavier than others since they have a lot of cushioning.

Saucony Omni ISO 2

In Latin for “everything” or “all,” Omni ISO 2 is a stability shoe that works well for overpronators.

It has a good fit and comes in a good-looking design.

The shoe also features ISOFIT technology, which appeals to various foot types as it adapts to most foot types for a comfortable fit.

Frequently Asked Questions

Let’s address some of the most common questions and concerns when it comes overpronation and footwear.

What are the signs of overpronation?

Overpronation occurs when your foot rolls inward excessively while you run, which can put extra stress on your feet, ankles, and knees. Common signs include:

  • Uneven shoe wear, especially on the inner edges of the sole.
  • Frequent pain or discomfort in the arch, heel, or ankle.
  • Recurring injuries like shin splints, plantar fasciitis, or knee pain.
  • Flattened arches when you stand, which can be a sign of low or flexible arches.
    If you’re unsure, consider visiting a running store or podiatrist for a gait analysis.

Can overpronation lead to injuries?

Yes, overpronation can contribute to various injuries if left unaddressed. Since overpronation puts excess pressure on certain areas of the body, it can lead to injuries such as:

  • Plantar fasciitis (heel and arch pain)
  • Shin splints
  • Achilles tendinitis
  • Patellar tendinitis (knee pain)
  • Hip and lower back pain
    Wearing the right shoes with proper support can significantly reduce the risk of these injuries.

How often should I replace my running shoes?

For most runners, replacing shoes every 300 to 500 miles is recommended. However, if you overpronate, you might find that your shoes wear out faster, especially on the inner edge. Signs that it’s time for a new pair include:

  • Noticeable wear on the outsole, especially along the inner edge.
  • Reduced cushioning or support, which you might feel as discomfort or fatigue.
  • Loss of stability, especially if the shoe feels uneven when you wear it.
    Keeping track of your mileage and monitoring wear patterns can help you determine when it’s time to replace your shoes.

Final Thoughts on Running Shoes for Overpronation

Choosing the right shoes isn’t just about comfort—it’s about staying injury-free and enjoying every step of your running journey.

I’ve seen firsthand how the right footwear transformed my runs and those of countless runners I’ve coached. So don’t wait until the pain sidelines you—get a proper gait analysis, invest in the right shoes, and confidently hit the road. Your feet (and knees) will thank you!

Do you have any questions or want to share your experiences with overpronation? Drop a comment below, and I’d be happy to help.

Mile by Mile: Essential Safety Tips for Runners to Avoid Getting Injured

How To Clean Running Shoes

You’re a runner. It’s a pastime, an outlet, a stress-reliever, a hobby. It’s your particular way of life and that deserves to be celebrated, protected. Running is a great way to stay in shape and clear your mind, but these things cannot be done if you’re running safely. The open road can be a dangerous place, you want to make you’re doing everything you can to stay safe.

It’s important to be aware of the safety precautions you can take to avoid being injured. No one wants to end up in the ER with a twisted ankle or worse. There are a few things you can implement into your running routine to avoid potential accidents.

Be Aware of Your Surroundings

Stay alert; always be aware of who or what is around you when you’re running. This means being cautious when crossing the street and avoiding busy areas with a lot of traffic. If there’s something or someone that makes you feel unsafe, it’s best to find another time or route to run.

Bring a Friend

Running with someone else can be a great way to stay safe. Not only will you have someone there to talk to and keep you company, but they can also help lookout for potential danger. If something does happen, having someone there to help is invaluable.

They can call for help if you get hurt, or get you someplace safe until help can be found. The worst thing about an emergency is being alone in one. You want to avoid this as much as you can.

Stay Visible

Make sure drivers can see you when running at night by wearing reflective clothing or accessories. This will make you more visible in low-light situations and could potentially save your life.

There are several types of reflective clothing that you can purchase. Things like jackets, vests, headbands, and wristbands are all great options. You can also purchase reflective tape to put on your clothing or shoes.

Be Mindful of the Weather

Pay attention to the weather conditions before heading out for a run. If it’s raining or snowing, consider staying inside. The same goes for extreme heat or cold. You don’t want to be running in bad weather and end up getting sick or suffering a sprain or fall.

Be Mindful of Your Pace

Especially when running in unfamiliar areas, it’s important to be aware of the pace you’re keeping. If you’re going too fast for the area you’re in, you might miss something dangerous or important. On the flip side, if you’re moving too slow drivers may become impatient and honk their horns. Keep your running route on roads that have sidewalks or shoulders. If you prefer open streets, stick to backroads and less populated areas.

Find a happy medium where you can get your exercise while being courteous to those around you.

Be Mindful of Traffic Laws

When running near traffic, make sure you’re following the law. This means crossing streets in designated areas and using sidewalks when available. Keep an eye out for cars and other obstacles, don’t assume that drivers can see you. Even if they’re in your line of sight, there may be barriers or blind spots that keep them from spotting you.

If there’s a crosswalk nearby, use it. Avoid running across busy streets or intersections. Watch for traffic lights and stop signs.

Watch Out for Potholes & Obstacles

Keep your eyes open for any obstacles that might get in the way of your run. This means avoiding potholes, cracks in the pavement, and other debris. If you’re running on trails or through a park, be aware of tree roots, rocks, and other hidden hazards.

Worst Case Scenario

If you are involved in an accident, seek medical attention as soon as possible. You should file a police report with your local department as well. If you want to pursue legal action, contact a personal injury attorney. Firms like Rosenfeld Injury Lawyers will help you file a claim, negotiate a settlement, and represent you in court if necessary.

They’ll do all of the legwork like contacting the people involved and gathering the necessary evidence to prove your case.

Stay Hydrated

It’s also important to stay hydrated when running. Bring along a water bottle and make stop frequently for a drink while you work out. Running is a great way to get in shape and enjoy the outdoors, but it’s important to do so safely. Your health is the priority.

Let Someone Know Where You’re Going

It’s a good idea to let someone know where you’re going. This could be your spouse, friend, neighbor, or family member. You don’t have to tell them every time you go for a run but just in case something does happen they’ll know where to look for you and what route you planned on taking.

Bring Your Phone

You want to be reachable. Carry your phone with you when running. This way if something does happen, someone can get in touch with you or call for help.

You don’t want to leave your mobile device at home because that could mean being out of reach and alone if an emergency occurs.

These are just some general safety tips to keep in mind when running. Following these guidelines can help you stay safe while getting your daily exercise.

 

 

How To Choose The Best Knee Brace for Running

knee brace for knee pain

Run often enough, and you’ll, sooner or later, experience knee pain. Most runners suffer from knee pain at one point or another. This pain can range from annoying aches to debilitating pain that can stop anyone in their tracks.

Research shows that the knee joint is afflicted by roughly 50 percent of all running injuries. In addition, as many as 70 percent of runners report experiencing knee pain at some point.

That’s a lot of runners in pain, and if you happen to be one of them, you’ve more than likely considered using a knee brace in the hope of soothing your pain and speeding up recovery.

In this article, I’ll explain a few things you need to know when considering a knee brace for running. But the most important thing is to consult a doctor or a physical before “fixing” any issue with a knee brace.

More specifically, I’ll look into the following:

  • What is a knee brace for runners?
  • The benefits of knee braces
  • Can you run with a knee brace?
  • When to wear a knee brace for running (and when not)
  • The different types of running knee braces
  • How to choose the right knee braces for runners
  • And so much more

Sounds great?

Let’s get started.

What is A Knee Brace?

A knee brace is a catch-all term for various devices designed to provide * support to the knee joint and (hopefully) relieve pain and/or speed up recovery post-injury.

Knee braces are usually made from foam, metal, plastic, or elastic straps and materials and come in many colors, designs, and sizes.

There are various knee braces, such as knee sleeves, motion control brace, and several more (explained below), which offer a range of knee joint support levels.

A good knee brace usually applies pressure around various structures of the knee. This, in turn, may provide additional support for knee stability.

But here’s a little caveat. It’s not always easy to tell when your knee requires extra support.

What’s more?

There’s a wide range of braces in the market—so what kind suits you the best?

So do knee braces work?

The best answer I can come up with is a definite maybe.

Companies that make these devices claim—and often exaggerate—the many benefits of their products.

It’s marketing, after all. Who could blame them?

But scientific research is still in the woods.

Check the following studies:

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Here’s my best advice.

If you’re considering using a knee brace because of knee pain from running or have a history of a knee injury, consult your doctor about your options.

Don’t let the marketing lure you in.

Only your doctor can decide if and when you should use a knee brace for knee pain while running—and the decision should be made based on your knee condition.

Now that we got the medical warning, let’s get more into the specifics.

Should You Run With Knee Support

I hate to sound like a broken record, but you’ll experience knee pain from running sooner or later. The more miles, the more likely for knee support to follow.

Running is a high-impact activity. For this reason, the sport is notoriously known for many overuse injuries. Knee problems are common.

Don’t take my word for it. Research published in the Miami Orthopedics & Sports Medicine Institute reported that roughly 20 to 40 percent of all knee issues occur at the joint, specifically the patella or the kneecap. This area experiences a lot of wear and tear linked with high-impact exercise for long periods.

So when should you start wearing a knee brace?

A knee brace might be helpful if the pain gradually starts and isn’t an acute injury.  You can also use it as a proactive tool against knee injury. This is why many pro athletes wear knee braces during training and competition.

Fortunately, wearing a knee brace, as we’ll see today, may help soothe and prevent knee problems and allow you to keep training comfortably and pain-free for the foreseeable future.

 

When Should You Use a Knee Brace?

The rule of thumb is to use knee braces when you’re experiencing knee pain or would like to prevent injuries during running.

Knee braces can also be used for rehabilitative goals, for example, following an ACL injury.

When it’s the case, a brace may limit the movement of joints while allowing the patient to slow recovery and regain their range of motion.

Keep in mind: Use a knee brace under the guidance of your doctor or therapist, who can help you pinpoint the exact culprit behind your knee pain.

Don’t fall for the hype.

When Should You NOT Wear a Knee Brace?

Despite the ads, a knee brace won’t answer all of your knee pain prayers

In reality, sometimes, using one can cause more harm than good.

If you’re dealing with a serious injury, such as a sprain or ligament tear, you should rest your knee instead of wearing a brace and pushing through the pain.

Even if you use the best brace worldwide, you risk worsening your injury. So, if you experience stubborn pain or swelling or can’t fully straighten or bend the injured knee, it’s time to visit a doctor.

Once you get the green light from your doctor, then it’s to pick a proper brace and start running slowly against it. The severity of your injury will determine your mileage and the kind of knee brace.

What’s more?

Remember that a knee brace is a temporary tool to fix any underlying problems that lead to knee pain.

What’s more?

Some medical conditions can make you prone to the side effects of using a knee brace. In addition, avoid using a knee brace if you’re experiencing pain in your lower limbs or have diminished sensation.

How To Choose The Right Knee Brace – Based on Brace and Injury Type

There are many types of knee braces, coming in various sizes and shapes and performing different functions.

While some knee braces are designed to prevent injury, others are designed to help speed up recovery. This is why you need to know the REASON you need a brace. Applying the right solution starts with understanding the problem. Otherwise, you might do more damage.

For this reason, the best running knee brace for you depends on your specific needs.

Let me explain some of the common types.

Knee Sleeve

Although not technically braces, knee sleeves are the most common type of knee support.

These come in various sizes; you can slip them over your knee under any clothing.

Knee sleeves offer compression to the knee and help soothe swelling and pain in the whole area.

But still, allow you a full range of motion.

Since they’re minimalist braces, these work best for reducing and soothing mild running pain.

For serious cases of knee pain, choose a brace that offers more stability and support, just like the following.

Patellar Brace

Looking for more support?

Patellar braces, as the name implies, help guide the kneecap—the patella—to track evenly and reduce pressure on the tendon.

This option works very well if your knee pain is caused by Runners Knee or Jumper knee (patellar tendonitis).

These are designed to prevent the patella from moving out of place. They’re usually employed to treat the causes of patellar tendinitis and patella sublocation. You can choose between a sleeve or a hinged design for patellar stabilizers.

Wraparound Brace

If you’re looking for maximum support while keeping somewhat of normal range of motion, look no further than a wraparound brace.

These cover roughly as much of the knee as a sleeve but tend to be thicker, which provides more support and stability.

Wraparound braces work well for runners dealing with mild to moderate knee pain.

Monitor your usage duration and whether your symptoms improve when using such a brace.

Avoid using them on a religious basis. Too much support can be…a little bit too much!

Rehabilitative Knee Brace

Recovering from a knee injury?

A rehabilitative knee brace helps regulate movement to protect the affected ligament from further damage.

This lets the knee recover at its own pace without any rushing. To get the right rehabilitative knee brace, consider going to a professional. For example, bracing services at Reflex Knees can ensure the brace is fitted correctly.

Functional Braces

Have a history of knee injuries?

Try functional braces.

These work well for runners who require a higher level of protection and support post-surgery.

This brace helps keep the injured knee properly aligned during bending movements. This, in turn, helps protect the ligament from further damage.

The Conclusion

Knee braces work very well for protecting against knee pain while running, but relying on them too much and too often can prove problematic.

As a rule, use knee braces only in pain cases, then stop once your condition improves.

And yes, get the green light from your doctor before you start using one.

If pain persists, or you regularly need a knee brace, consult a doctor or physical therapist to determine the root of your pain.

Tips For Using A Knee Brace

Here are a few things to remember when shopping for a brace for knee pain.

Choose The Right Level Of Protection

So, what’s the proper level of protection for a knee brace?

It depends on what’s ailing you.

As I have already explained, different knee braces offer various levels of support.

It’s up to you and only you to decide which ones make the more sense.

The rest is just details, as the saying goes.

Good Fit

Just like running shoes, your knee brace has to fit properly if you want it to work for you.

As a rule, a knee brace should feel comfortable and snug.

It has to firmly fit your knee without restricting blood flow or clamping on too much.

All in all, the simpler the brace, the easier it fits.

Those made from elastic materials can be simply used as a sleeve over the knee.

You just need to find the right size for you.

The Right Compression

So how tight should the brace be?

As a rule, you should experience a feeling of tightness around your knee when wearing a knee brace.

But it has to feel comfortable and offers the support needed.

Is the brace too tight or cutting circulation? Then go for a larger-sized brace or loosen the straps.

The 2-Finger Trick

Would you like to know how to ensure a proper fit?

Perform the 2-finger trick.

The fit of a knee brace depends on its type.

But performing this trick can help you decide which is best for you.

Here’s how to do it:

  • Begin by putting on the brace and securing the straps you normally would.
  • Slide two fingers between your leg and the strap.
  • It may be too tight if your two fingers hardly fit under the strap.
  • When it’s the case, loosen up the strap and try again.

What’s more?

Have your brace examined by your doctor, who can confirm that you’re using the right one correctly.

Be Consistent

Remember to wear the brace during running—or any form of physical activity that causes pain in the knee joint.

In other words, you have to be consistent about it, or it won’t help much.

But do not push too hard.

Stop running and review your actions if you feel abnormal pain or tenderness.

Paying attention to your body is the golden rule of staying fit without getting hurt.

Knee Braces For Runners – The Conclusion

Using knee braces while running can relieve pain and protect our knees from further damage and injury.

But as a rule, it’s key to use a brace correctly and stick to your doctor’s advice to get the maximum benefits from it—otherwise. As I repeatedly say, the brace may harm your fitness and well-being.

And you don’t want that.

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

In the meantime, thank you for dropping by.

Keep running strong.

 

Stress Fractures In Runners: Causes, Symptoms, Tests & Treatment

running 3 miles a day

Out of all running injuries, nothing strikes more fear into a runner’s heart than stress fractures. They’re a painful, nagging condition that requires long weeks, even months, of recovery.

What’s more?

This notorious injury is common among runners, especially those that run long distances and/or push themselves more than they should.

So would you like to learn more about how to manage stress injuries in runners? Then you’ve come to the right place.

In this post, I’ll provide a full overview of stress fractures in runners. By the end, you’ll learn the following:

  • What is a stress fracture?
  • The causes of stress fractures in runners
  • The most stress fracture-prone areas in runners
  • The main symptoms to look for
  • Can you run with a stress fracture?
  • And so much more

Stress Fractures In Runners Explained

Also known as a hairline fracture, basically a small crack or severe bruising in a bone.

Stress fractures are the classic form of overuse injury caused by the gradual build-up of trauma from repetitive submaximal loading and bad posture.

The typical stress fracture onsets as a stress reaction, which manifests as swelling around the bone.

Then, in case it progresses, it can develop a small crack. If this injury reaches this stage,  you’ll likely have to rest the injured limb for a few weeks—even months—to let your body heal.

Surveys show that stress fractures may account for 20 percent of all running injuries.

Athletes who participate in high-impact sports like basketball, football, and soccer are also prone to this condition.

In some cases, but rarely among productive age runners, stress fractures may be blamed on inadequate bone mineral density or bone diseases, such as osteoporosis.

They can also be traced to genetic disorders or nutritional and hormonal imbalances.

Stress Fractures Vs. Bone Breaks

This may surprise you, but a fractured bone and a broken one aren’t technically the same.

As I explained earlier, a stress fracture is a bone crack or break that occurs when force is applied to a bone repeatedly and over time.

This means that they develop slowly over an extended period.

The other characteristic is your bone stays still in the same place. You won’t even notice anything except the ongoing pain or bruising.

On the other hand, the typical bone break happens when an outside force is applied suddenly to a bone. The key here is the discontinuation of bone structure.

Falls, car accidents, and sports contacts like football can often cause bone breaks.

Common Stress Fractures In Runners

A stress fracture can strike any bone, but the weight-bearing bones are most prone in runners.

Let me explain.

The lower leg in the shin bone (the tibia) is the most affected area.

Survey shows that about half of all stress fractures occur in the tibia.

But stress fractures are also common in other bones.

The foot, especially the second metatarsal, is another stress fracture-prone bone.

More specifically, the second and third metatarsals in the foot, according to the American Academy Of Orthopedic Surgeons. According to surveys, roughly 25 percent of all stress fractures strike these two bones.

The condition is also pretty common in:

  • The heel, what’s known as the calcaneus;
  • The ankle joint, more commonly in a small bone called the talus;
  • The fibula, the outer bone of the ankle and lower leg; and
  • The navicular is a boat-shaped bone on the top of the midfoot, specifically in the ankle between the talus and the cuneiform bones.
  • The talus is a small bone located within the ankle joint

Extreme (but rare) Cases of Stress Fractures

The bigger bones in your pelvis, hips, and femur are also prone to stress fractures, which aren’t common among runners.

And only a few people can feel it since it’s not the main weight-bearing.

Causes of Stress Fractures While Running

The primary cause of the condition is, of course, overuse.

If you increase your training volume and/or intensity too fast and over a short period, you’re setting yourself up for injury.

Other factors that may contribute to stress fractures include:

  • Bad footwear. Running in improper running shoes that provide little or no shock-absorbing ability.
  • Being a female runner. Research shows that female athletes are more prone than male athletes. This is blamed on the so-called “female athlete triad,” a mix of eating disorders, bone density issues, and menstrual dysfunction.
  • Running technique. Overstriding may sometimes contribute to tibial stress fracture as it stresses the main weight-bearing bones more.
  • Inadequate nutrition. For example, insufficient vitamin D intake can put you at risk, according to research from The Journal of Foot & Ankle Surgery.
  • Bone conditions. Bone disease compromises bone strength and density. Osteoporosis is one example.
  • Weather condition. Research shows that stress fractures are more common in the winter than in any other season of the year due to a deficiency in Vitamin D.
  • Foot Abnormalities. According to research, runners with anatomical foot abnormalities, such as fallen arches, are more prone to stress fractures than those with a neutral arch.
  • Muscle tightness. Research from the Journal of Orthopedic and Sports Physical Therapy reported that tight calves make you roughly five times more likely to sustain a metatarsal stress fracture.

Symptoms of a Stress Fracture

If you notice any bony tenderness that worsens during running but subsides during rest, you might be experiencing the onset of a stress fracture.

Stress fractures are characterized as achy or generalized pain in and around the affected area.

You can’t pinpoint the exact place.

This pain usually develops slowly and worsens during running or any weight-bearing activity.

Pain worsens the more miles you log in. Then, it becomes highly localized to a specific “area” on the bone, which will even be painful to the touch. Sometimes it causes bruising but is mild.

Devoid of rest, the pain gradually worsens—to the point where it limits your range of motion and alters your running gait. In these circumstances, various methods can be used to alleviate this pain, which I will go in depth about below. But, alternative methods can also be used like THC, THCa, and CBD to help with many symptoms of pain such as stress and upset. You can order THCA gummies online, or buy them in person, however, it would be best to speak to a medical professional first.

stress fractures while running

How Are Stress Fractures Diagnosed

Sometimes, your doctor can diagnose a stress fracture from a medical history and physical checkup, but imaging tests are often required to confirm the condition.

Since stress fractures are thin, X-rays usually cannot spot them, especially shortly after the onset of pain. The doctor may recommend an MRI or CT scan in addition to the physical checkup.

Can you Run With a Stress Fracture?

Though you might feel tempted to run on a stress fracture, it’s never a good idea. Running through a stress fracture does nothing but delay healing and will likely cause a compensatory injury for changing your running gait.

From my experience and the stories I’ve heard, I wouldn’t risk it.

It’s the dumbest thing you can do as a runner.

Running through the tibia, fibula, or fracture requires a more serious injury. It’s also painful since these are the major weight-bearing bones that withstand a lot of the stresses of running.

What’s the next plan?

Depends.

If it’s an incomplete fracture with no misalignment, bandage, and casting might help. But if it’s a complete fracture with multiple breakages, a knife and fixation are the only solution.

Next? Six months rest.

As a rule of thumb, avoid running through a stress fracture.

What Should I Do If I Do Have A Stress Fracture?

If you suspect a stress fracture, stop training altogether and do what you must to speed up recovery.

Next, visit a physician—preferably a podiatrist or an orthopedist—to have it diagnosed.

Let me break down what you need to do.

Stop High Impact Exercise

Your first step is to let the affected bone(s) recover completely following injury.

It takes at least 28 days for complete remodeling.

I’d recommend that you cross-train during your recovery period.

Choose exercises with minimum impact.

Ideal options include aqua jogging, cycling, swimming, or yoga.

You’re good to go if you avoid high-impact weight-bearing exercises like running, rope jumping, and plyometrics.

Keep it as long as you feel comfortable before adding the intensity.

Reassess every month.

Cold Therapy

Apply ice on the affected area to keep swelling down and ease tenderness.

I’d recommend using a frozen bag of beans or ice wrapped in a towel or cloth for 15 to 20 minutes at a time, at least three times a day.

Just whatever you do, do not apply a source of cold directly on your skin.

Compress it

Compress the injured limb by lightly wrapping it in a soft elastic bandage to reduce swelling.

Elevate it

Keep your injured limb raised higher than your chest level.

Using a hanging traction device can help.

Severe Cases

What should you do if home treatments don’t improve your symptoms?

Simple.

Consult a doctor or podiatrist.

They will help you determine your injury’s exact location and severity and what to do next to bounce back and speed up your recovery.

Left untreated, stress fractures can result in the bone breaking completely.

Further Tests

First of all, expect to be X-rayed.

But you may need to do more.

Often, traditional X-rays may look healthy as they might not be enough to spot a stress fracture, especially when the fracture is not completely through the bone.

For this reason, I recommend you consult a sports-oriented physician for a thorough bone scan.

They’ll typically recommend a nuclear bone scan, an MRI, or other advanced imaging techniques to fully detect the condition.

The Doctors Recommended Treatment Options

Your doctor will recommend taking an NSAID—Nonsteroidal anti-inflammatory drugs— such as Ibuprofen and Paracetamol to alleviate pain and reduce swelling.

Depending on the area and the severity of the stress fracture, your doctor might also recommend a splint, a cast, or protective footwear  (such as a wooden-soled sandal or a stiff-soled shoe) to immobilize the injured limb.

Crutches are also recommended to keep weight off the injured leg until you’re past the acute phase.

Sometimes, your doctor may need to put a fracture boot on the injured limb to keep the bones fixed.

This helps eliminate the stress on the leg and speed up recovery.

Expect Surgery As The Worst-Case Scenario

In extreme stress fractures, surgical intervention is needed to patch up the damage, especially when the fracture line has extended completely across the bone, or you have low bone density.

This is done by inserting a type of fastening, known as internal fixation, to support the bones of the injured area. External fixation might be one of the treatment choices for osteoporotic patients.

Again, it depends on the severity and alignment.

How long It Takes To Recover From A Stress Fracture

Recovery time varies from one runner to the next.

The good news is that most stress fractures will heal after time and rest.

Some people can recover well, starting from 28 days, but most take six weeks to six months or even longer.

That’s a wide range.

And reason stress fractures are categorized into two main groups:low risk” and “high risk.”

A stress fracture within the low-risk category often heals independently and may not call for aggressive treatment measures such as long rest time or crutches. This category includes fibular and tibial stress fractures as well as metatarsal stress fractures.

On the other hand, a high-risk stress fracture often occurs in areas notorious for healing poorly. Examples include stress fractures of the pelvis, navicular, and femur. If you develop fractures in any of these bones, you’ll need drastically longer times away from running and a proactive approach to resuming running again.

The only good news is that these high-risk fractures are less common in runners than in the low-risk types.

 

Stress Fractures in Runners – The Conclusion

There you have it!

If you’re serious about learning to better manage stress fractures from running, then today’s post should get you started on the right foot.

The rest is just details.

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

In the meantime, thank you for dropping by.