Cross Training For Runners

Do you often get sore quads from running? Then you have come to the right place.

Quad soreness is a common problem among runners—beginners and elites alike. In most cases, the pain is just annoying, but sometimes it can even sideline the most committed for days, or weeks, at a time.

In this post, I’ll dive into the causes of quad soreness and then share a few measures and tips that you can try to fix sore quads and return to running strong and pain-free.

If your quads are sore more than often, taking a few measures can help you return to running strong and pain-free.

But first, let’s cover the basics.

What Are The Quad Muscles?

The quads, or quadriceps, refer to the four muscles located in the front upper thigh between the pelvis and knee.

The four muscles include:

• The rectus femoris—which runs down the center of your thigh from the hip to the kneecap
• Vastus lateralis—which is located on the outer side of the front of the thigh
• Vastus medialis—which runs along the inner section of the front of the thigh
• Vastus intermedius—which extends down the center of the thigh

Although the quads are made of these four different muscles, most people think of them as one simple muscle and system.

Your quad muscles work “hand in hand” with your hamstrings to extend and bend your legs and perform other vital functions. That’s why the quads are some of the most important running muscles and are vital for all types of athletic endeavors.

For this reason, the quads are some of the most important running muscles and a key driver in virtually all athletic sports. This, as you can already tell, also means they’re susceptible to overuse or injury, which might the reason you’re experiencing quad soreness after running at times.

The price we pay.

Causes Of Quad Soreness In runners & What To Do About it

Training mistakes are the main reason behind most running injuries—quad soreness is no exception.

Muscle soreness is your body’s way of telling you that you’ve been gone a little beyond its comfort zone.

This happens when you put a lot of stress on the cells that make up your quads that aren’t quite used to the intensity of the exercise, which happens when you try to run further or faster than you’re used to.

Fortunately, over time, your quads will be more robust. But the keyword is time, and when you’re trying to rush things out and skip stages, you start getting too hurt.

Why Do my Quads Hurt After Running?

In most cases, some quad soreness is no cause for alarm. For example, if you changed up your training load recently, your quadriceps might experience delayed onset soreness (DOMS).

This condition is believed to be mainly caused by discomfort linked with micro-tears in the muscles during training.

This is thought to be a residual effect of the build-up of lactic acid in the muscle from intense training.

But dealing with chronic quad pain likely means a more severe injury.

Additional resource – Labral tears in runners

Drastic Increase in Volume

As previously stated, the main culprit behind quad soreness is overuse.

So it should be no surprise to experience soreness when you try increasing your overall training load—either by logging more miles or doing more speedwork. Both impact the workload of your quads.

As you up to training, you also increase the load on your quads, making them sore afterward.

Beginner Runners

If you just took up running for the first time, don’t feel surprised if you feel sore quads after running.

How come?

It takes time for your muscles to adapt to the high-impact nature of running. Unfortunately, it doesn’t happen overnight.

So if your quads are especially painful than your other muscles, it doesn’t mean that there’s something wrong with your technique, stride, or body. It’s just a part of the process.

Improper Landing

Another thing that may strain your quads is landing too far out in front of your center of gravity. This is known as overstriding and is believed to cause a plethora of overuse running injuries such as runners’ knees and ITBS.

Too Much Downhill Running

Although downhill running may feel like a break—especially after the climb portion—most runners are taken back by how sore their quadriceps can get the next day.

The reason is simple. Your quadriceps take in much more impact and stress when traveling downhill than while running on flat surfaces. For example, the impact of running on a flat surface is around two to three times your body weight with each step.

However, on the downhill, the impact is drastically higher since the ground is moving away from you, as in you are falling further down. Due to the compacted stress, your quad develops micro-tears, leading to excessive soreness over time.

The Solution

The downhill section is part and parcel of any running routine, especially if you live in a hilly area. You just can’t avoid downhills altogether.

But if you’re limping around due to sore quads, it helps to avoid them for a few days to give your body a chance to bounce back.

Additional resource – your guide to running with metatarsalgia

Limited Hip Mobility

Another common cause of quad soreness in runners is limited hip mobility, which is a known side effect of a sedentary lifestyle.

When you spend a lot of time in a seated position, you’ll force your hip flexors to work overtime and tighten up.

The solution

There are many exercises that can help you undo all that sitting.

The following stretches can activate and loosen your tight hip flexors, especially before a run.

Some of the best ones include

The Standard Quad Stretch

Lying Quad Stretch

The Kneeling Quad Stretch

What’s more?

You should also consider foam rolling your hip flexors after stretching to soothe any tightness or firmness before you run.

Try the following foam rolling exercise

How to Prevent Quads Soreness After Running

Here are the steps you need to prevent sore quads from running.

Warm-up And Cool Down

Start all of your runs—and workouts with a proper warm-up.

Trying to run while still feeling some quad soreness? Then perform your usual warm-up, then do a few easy stretches if your muscles still feel tight.

By properly warming up, you’ll help prevent your muscles from getting overly tight, which leaves you prone to injury.

A good warm-up routine should include plenty of dynamic exercises with flexibility and activation drills to help transition your body into “running mode.” This is especially the case after prolonged sitting.

Once you feel warmed up, ease into your run. You might still experience soreness on your first few steps, but it should fade as you continue.

If your soreness is chronic or getting worse as you keep running, stop running altogether and perform some pain-free cross-training instead. Think yoga, strength training, swimming, cycling, etc.

Additional Resource – Your Guide to Groin Strains While Running

Change Your Cadence

Cadence refers to the number of times your feet hit the ground in one minute of running. Also known as stride rate, cadence helps indicate whether you’re landing under your center of gravity or reaching your legs too far forward in front of your body.

The slower your cadence—the fewer steps you take per minute—the more likely you’re overstriding, the higher the impact you place on your ankles, knees, and hips.

Most research indicates that the optimal cadence for runners is around 180 steps per minute.

Additional Resource – Here’s the full guide to running watches

Strengthen Your Quads

The best way to safeguard your quadriceps from getting sore in the future is to make them stronger.

When you do this, you increase the tissue’s capacity for training and stress bearing.

The stronger the muscles, the more training capacity and the less risk of experiencing pain and injury when you log in more miles.

Some of the best exercises that strengthen the quads include:

• Squats
• Split squats
• Lunges
• Leg presses

Stretch After You Run

Build a habit of regularly stretching your running muscles, especially after hard runs and workouts.

Although dynamic stretching is the way for pre-run stretching, you should always stretch statically following a run.

Focus on your hips, hamstrings, calves, and of course, your quads and anything that felt tight during the run.

Try some Ice Therapy

A useful measure to soothing muscle soreness, especially after hard training, is ice baths.

Even jumping in cold water for a few minutes can help speed up recovery.

Ice therapy may also force your blood vessels in the quads to tighten, which promotes the draining of lactic acid out of your muscles.

Taking an ice bath is simple. All you have to do is fill a bath with cold water, then slowly immerse yourself into the cold water. Next, add some ice. This should slowly ease your way into it, especially if you hate the cold.

Not a fan of ice baths? Then try applying some ice packs on sore areas. Just make sure not to overdo it. You shouldn’t be icing any body parts for more than 10 to 15 minutes.

Additional resource – Common running injuries

Try Massage

Another option that has been shown to reduce muscle soreness is massage.

Massaging the impacted muscle(s) boosts blood flow, which helps bring oxygen and nutrients to the area, speeding up recovery.

Massage also reduces tension and stress in the muscles by helping loosen them up, which removes stiffness.

If you cannot invest time or money in a professional massage, try doing some gentle self-massage by using a massage tool such as a stick or a foam roller.

Check the following YouTube Tutorial on how to do it:

Eat Well

Your food choices also impact how sore you feel following a run. After all, what you put in your body makes a big difference in both recovery and performance.

Aim to replenish your fuel tanks as fast as possible post-run.  Research has suggested that your muscles might be the most receptive to nutrients within the first few hours after exercise.

Opt for a good balanced, and nutritious meal after a run. Focus on carbs and protein. You should also add in some healthy fats as well.

Most experts recommend taking 3 grams of carbs to every 1 gram of protein.

As a general rule, shoot for a post-run food ratio of 1 gram of protein for every 3 grams of carbs. You can try a protein shake or smoothie of fruits and yogurt—your choice.

Great examples include

• A protein shake
• A bagel with peanut butter
• Yogurt and banana

Don’t have the stomach for solid food following a run? Then try drinking chocolate milk. This should provide your body with enough carbs, protein, and other nutrients to kickstart the recovery process.

What’s more?

Drink plenty of water as it helps flush out toxin buildup that piles up throughout your muscles. Here’s the full guide to proper hydration.

Additional Resource – Here’s the full guide lower abdominal pain while running.

Take Plenty of Recovery

When it comes down to it, the best way to ward off quad soreness—and most other pains—is to give your body plenty of time to rest and bounce back.

Don’t jump into another hard run or workout the next day or soon, as this can only worsen your pain.

Instead, make sure to give your body time off to rest.

Downtime allows your body to soothe muscle soreness and pain so you can return to running to your fullest.

Additional Resource – Here’s the full guide to feeling bloated after running

Sore Quads After Running – Conclusion

Although it’s possible to keep quad soreness at bay by taking some of the above measures, if pain persists, you’re better to visit your doctor throughout the examination. This is because you might be injured or have a condition to blame for your pain.

Athletic therapy is a medical sphere that focuses on musculoskeletal disorders. Healthcare specialists don’t only treat existing damages. They also prevent them and assess how muscle, bone, or joint disorders got affected by the trauma.

Athletic therapists work with people who do a lot of physical exercises. These are not sports professionals but also those who pursue physical activity.

People often think that athletic therapists are doctors who support professionals during competitions. You can usually find them near the courts, football fields, or on the ice. However, many industries require these specialists too.

For example, athletic therapists work in fitness and sports centers and insurance companies. Their presence is necessary during various university and college competitions. Besides, athletic therapists help people in clinics and hospitals.

This profession has become extremely crucial since people do more sports all over the world. Today, athletic therapist jobs are well-paid and highly appreciated. Specialists in this sphere are regularly in contact with innovations and have access to state-of-the-art biotechnologies. However, becoming a therapist requires many years of preparation. Getting a job in this profession is also a complicated task.

Tasks of an athletic therapist

A certified athletic therapist is a specialist with an emphasis on the musculoskeletal system and biomechanics. They know how to prevent injuries and use this knowledge while working on special shoes or other things for sports professionals. Besides, athletic therapists deal with rehabilitation and clinical care. They elaborate on various programs that help people recover sooner and get back to their previous lives. On top, athletic therapists also often get involved in emergency care.

They assist people who got massive and complicated injuries during sports competitions. As a result, patients’ health depends on the first aid and professionalism of the therapists a lot. If they provide high-qualified aid, the rehabilitation process will be much easier and more effective.

As we see, the list of tasks is quite long. However, we could cut it down to the following duties: firstly, athletic therapists do the injury assessment; secondly, they have to manage severe traumatic dysfunctions.

Recognizing and taking action to prevent complications is the next crucial step. Athletic therapists provide first aid too. Also, they are in charge of picking up the right healthcare delivery systems for the patients.

Ultimately, these professionals also apply various strategies and techniques to foster a safe recovery that ensures full-fledged life. Returning to daily routine and an opportunity to live a normal life without restrictions may be a challenging task. However, with the right treatment and professional care, the chances are increasing.

How are Athletic Therapists not?

Before figuring out how to become an athletic therapist, let us start with distinguishing who these professionals are not. For instance, they are not physiotherapists, personal or team trainers.

Although physiotherapists and athletic therapists have much in common, they focus on slightly different things. Apart from musculoskeletal disorders, specialists from the first category also deal with cardiovascular and neurological problems. As a result, their scope of work is larger.

Trainers and coaches have to know the basics of athletic therapy. Otherwise, they won’t be able to help the people they are working with in case of emergency. However, therapists know way more about the subtleties of human biomechanics and provide high-qualified support. Like trainers, athletic therapists also prescribe individual training programs for patients.

They also work on various manual therapies and therapeutic modalities to provide people with effective techniques that bring them back to normal life. However, the main difference between the missions of therapists and trainers is that the first category helps people get their previous abilities while the second category cares about improving their physical state.

As we see, there are several areas close to athletic therapy. They have much in common, yet can’t be interchangeable. If you think of starting a professional path in one of the spheres mentioned above, keep in mind opportunities for your career growth. For instance, if you feel you’re not satisfied with your job as a personal trainer, you can try to start studying as an athlete therapist and then pursue a career as a physiotherapist.

How to become an Athletic Therapist?

To become an athletic therapist, you need a certification. For example, in Canada, the Canadian Athletic Therapists Association (CATA) issues such documents. To get them, one should successfully complete a bachelor’s degree. Additionally, candidates should accomplish an Athletic Therapy program at a CATA-accredited school.

Keep in mind that even having finished the program, you don’t automatically become a certified specialist. Before studying the chosen educational program, potential students have to check various resources for education and assess employment opportunities.

Although there is nowadays no strictly regulating legislation in the sphere, athletic therapists need to have several certifications that confirm their level of professionalism and experience. In Canada, specialists have to get certified by the Canadian Athletic Therapists Association (CATA) and become a member of the Alberta Athletic Therapists Association (AATA).

Applying candidates should have a completed bachelor’s degree and possess a valid Standard First Aid and Basic Life Support (BLS). Alternatively, they can have a CATA-approved equivalent. Also, candidates must have a valid First Responders certificate or CATA-approved equivalent. Successful completion of the Athletic Therapy program at an educational school accredited by CATA is another must-have on the list. Ultimately, the candidate should accomplish the National Certification Examination within 2 years from the date when they graduated from the accredited institution.

As we see, the educational and career path of athletic therapists is quite long and demanding. However, you will have a well-paying and fulfilling career with many professional options and an opportunity to make the lives of people better.

Sports and other physical activities have become an indispensable part of our routine. Therefore, specialists who help us prevent injuries, assess their damage to our bodies, and help successfully overcome physical challenges will always be much needed.

Besides, this sphere is one of the most innovative and fast-developing. Thus, as a specialist, you have a high chance to combine medical knowledge with engineering and cutting-edge technologies.

Looking for some advice on how to run safely with prescription glasses?

Then you’ve come to the right place.

If you’re a runner with imperfect vision, you might be wondering whether you should be logging the miles with your glasses or not.

Here’s the truth. Strapping on your glass while running can be annoying, especially if they get fogged up or skip down your nose.

However, leaving them home may put you in real danger. You might struggle to read signs, see uneven ground or obstacles, or notice what’s happening around you.

The more visually impaired you’re, the higher the danger.

Your eyes are there, after all, to guide you forward—away from danger and to safety.

The Runners Guide To Running Safely With Prescription Glasses

Without further ado, here are a few tips on how to run safely and efficiently with prescription glasses.

Get The Perfect Fit

Sweating and fogging are common problems while logging miles.  This can impact visibility and cause the glasses to slip out of your nose. That’s why choosing the right fit is key.

As a rule, steer clear of loose-fitting eyewear that can bounce off your face.

Instead, go for lightweight and snug-fit glasses. You should also pay attention to the glass’s size and measurements.

Back-Up Glasses

If you’re a typical prescription glasses user, then chances are you have more than a few pairs stuffed in your nightstand drawer

If you need corrective lenses while pounding the pavement, test out your spare glasses before buying a new pair of prescription running eyewear.

At the very least, you’ll learn more about your preferences, what works and what doesn’t, and how to manage your lenses before you likely damage a more expensive pair.

Additional guide  – How to run with seasonal Allergies

Prevent Slippage

One of the most common problems runners encounter when running with sunglasses is the inevitable glasses slipping down the nose.

This little annoyance can turn into a real problem a few miles in, especially as you start to build a sweat. Left unchecked, it also causes you to either break or lose your glasses on the course.

So how do you prevent your glasses from slipping?

You got many options. Get an adjustable strap or use a silicone anti-slip ear grip hook.

What’s more?

You should also consider getting our frames properly fitted. Loose-fitting frames can slip down your nose during a run, which is annoying and can also risk falling off your glasses entirely.

Visit the nearest optometrist to get your frames to fit comfortably and snugly while running.

Additional Resource – Why Do I sweat too much while running?

Try Other Alternatives

Depending on how visually impaired you’re, there are a few alternatives that you may want to try other than prescription glasses.

For starters, you can try contact lenses.

This may not work for everyone, but if possible, using contact is a viable option if you need a corrective lens while running. You might be surprised at the advances in contact technology. Who knows!

What’s more?

Contact may offer sharper optics and an increased field of vision.

What’s more?

Using contact rather than prescription glasses will enable you to strap on about any sports eyewear on the market.

You’ll also have more options instead of being limited to frames that take prescription lenses.

Normal sunglasses have a wider field of vision, are lighter, are more comfortable, and have better airflow for less fogging.

Another option is surgery, and as technology advanced, you’ve more options than before, like table Contact Lenses or LASIK surgery

Try Prescription Running glasses

Over the past few years, prescription sports glasses have progressed significantly in technical features and performance.

Some of the best brands that make prescription sports eyewear for runners include Oakley, Rudy Project, and Roka. They’ve all designed modern and reliable frames with the latest technology that looks as well as they perform.

Additional resource – How to choose running gloves

Prevent Falling

Looking to prevent your glasses from falling? Then consider using one of the popular eyewear bands, or what’s known as an eyewear retainer.

You must simply attach the bands to your frames and wear them around your neck to prevent them from falling off. That’s all.

Good eyewear retains one that’s easy to attach, fits comfortably around your glasses and neck, and is made of durable and easy-to-clean materials. One example is Croakiest.

Additional resource – How to run in the city

Say no To Fog

Your glasses are in constant contact with your skin while running. This means fog, sweat, dust, and grit can build up on the lenses and hinge area.

To prevent this problem, cleaning your glasses before and after running is key. This not only keeps your eyewear clear but also prolongs the lifespan of the glasses and lenses and stays smudge-free for clearer vision. If fogging is a recurring issue, choosing eyewear designed to handle these conditions can make a big difference.

Options like oakley anti fog prescription safety glasses are built to reduce fog buildup while providing the clarity and protection needed for active use.

For that reason, if you already have glasses and are not looking to replace them, look for an anti-fogging spray to apply to your glasses.

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Keep Your Glasses Secure

To stop your glasses from moving, or god forbid, falling while you run, slide some anti-slip ear hooks onto the arms or for a sports adjustable strap.

You can also use a beanie in winter or a bandana in summer to help keep your glasses in place.

Glasses-Free Running

Keen on running without glasses or contacts? Then, at the very least, know what you’re getting into. Doing this has many downsides. You don’t know what you’d be running into—until it’s too late.

To stay safe, take the following measures:

• Choose a smooth course that you know very well. I’d recommend heading to a nearby track that you’re familiar with.
• Are you running on asphalt? Then go for streets where there’s little traffic or no traffic at all. You can head to your local park, especially if it has paths you’re familiar with.
• Partner up. You can also run with a friend who can help you around obstacles and potential hazards.
• Train indoor. Hopping on the treadmill should be no problem, regardless of the time of the day or season.
• Be visible. Avoid running early in the morning or late at night. You’re already visually impaired. Don’t make things worse by letting others not see you.

Additional Resource – Running and pollution

Running with prescription glasses – The Conclusion

There you have it. If running with prescription glasses is an issue for you, then today’s post should set you off on the right path. The rest is just details.

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

Keep running strong.

David D.

Although running shoes and cross-trainers have a lot in common, the differences between the two means that you must choose the right type for activity.

So what are some of these differences, and how can you tell which one is?

Worry no more.

In this post, I’ll share the full guide on the key differences between running shoes vs. cross-training shoes so you can more easily choose the best for a given activity.

Training Vs. Running Shoes

Although running and cross-training (or non-running exercise) are two entirely different ways of training, many people still wear the same footwear for both activities.

This is a big mistake

Although running shoes and cross trainers can look the same to the untrained eye for injury prevention, comfort, and performance, it’s worth using the right shoe for the right activity. Otherwise, you’ll set yourself up for poor performance, pain, or even injury.

Let’s get into why.

What Are Cross-Training Shoes

Cross trainers are designed for a wider range of motion and multi-directional movements, including jumping, cutting, breaking, stopping, and changing direction quickly. This makes cross-trains suitable for a variety of workouts.

They also feature a flatter sole than standard road running shoes, which makes them more flexible.

What’s more?

Cross trainers also tend to be flatter with a lower heel-to-drop.

Cross-Training shoe Purpose

As the name implies, cross-training refers to a range of various workouts. By the same token, cross trainers are the all-catch term that refers to a wide range of shoes for different activities.

Think of cross-trains as your all-in gym shoe.

Cross trainers are designed to perform a variety of roles. You can use them for almost any non-running exercise, such as strength training, the elliptical machine, yoga, stretching, Zumba workout, or CrossFit.

This includes weight-bearing exercises such as squats and lunges, changes of direction, and multidirectional moves such as jumping.

Therefore, the main function of good cross trainers is to provide support and stability for the different exercises and movements you’d perform during cross-training.

In most models, cross-trainers feature a flatter and smoother outsole to increase ground contact for better stability. They also have a rounded edge to limit the risk of ankle rolling. This shoe also features a flexible midsole for multi-directional movement.

Can you run in your Cross Training shoes

While cross trainers may feel comfortable, I still won’t recommend them for running, especially on long-distance runs.

Running shoes

Although running has a lot to offer, the high-impact nature of the sport can take a toll on your muscles and joints. This, over time, can lead to pain and injury, especially if you’re not using the right footwear.

Running shoes are made for, wait for it, running. They’re designed for heel-to-toe movement and have a higher heel drop. This, in turn, gives them extra support and cushioning in the midfoot and heel.

What’s more?

Running shoes tend to be light for the best running experience. But, even if it’s just an ounce, over the miles, those extra ounces are fast to pile one to extra pounds. This will slow you down, and you don’t want that.

Running shoes feature extra arch support and cushioning than cross trainers, which can help reduce the risk for overuse injuries such as runners’ knee or stress fractures.

What’s more?

Running shoes tend to be lighter than cross-trainers. This is because a lighter design makes running easier, especially if you’re logging in many miles.

Here’s the full guide to running shoe types as well as a list of the best running shoe brands.

Do you Need Both Running Shoes and Cross Trainers?

Of course, you do, especially if you engage in activities other than running.

If you’re not into cross-training, then you should get started ASAP. I  cannot emphasize it enough.

You should also have different running shoes for different runs. Road shoes and trails shoe are designed for specific purposes, you know. Use the right one for the job.

Are you planning to do a lot of trail running? Then go for running shoes with deeper lugs and more durable uppers to help improve traction and protection while navigating technical terrains.

Additional Resource:

• Here’s the full guide to the different types of running shoes
• Here’s how to break in new running shoes.
• Here’s your guide to pain on top of the foot while running.
• Here’s the full guide to running shoe anatomy.
• How to measure foot size for running shoes
• Running shoes for plantar fasciitis

Conclusion

For these reasons—and some more—you shouldn’t be running in your cross-trainers.

They simply won’t offer enough support and cushioning, whether you’re pounding the pavement or running indoors on a treadmill. Be careful

Do your ears hurt when you run? Then you’ve come to the right place.

If you’ve been running for a while, then  you’re familiar with the occasional soreness in the feet, legs, knees, hips, or back.

In fact, you might even have had your fair share of pain from the runner’s knee, shin splints, and ITBS.

These are common overuse injuries from repeated use—or overuse. You can find plenty of information both on this blog and other websites on how to treat and prevent overuse injuries.

But what about ear pair while running?

Here’s the truth. One less-than-common yet super important region in the body that doesn’t get much attention are the ears.

This might seem entirely unrelated to running, but according to my experience as a runner and running coach, painful ears—both during or after—are relatively a common issue.

Fret no more.

In this article, I’ll explain several potential causes of ear pain in runners, along with guidelines on preventing and treating the pain so you can run more comfortably.

The Main Reason Your Ears Might Hurt During/After Running

Ear pain is often caused by a change of pressure within the inner ear. This can be triggered by different and often small changes in your biology and/or environment.

The human ear is highly sensitive and prone to such pressure fluctuation, which can be blamed on many variables, such as blood vessel contraction, muscle tension, weather, etc.

Here’s a list of reasons you might have ear pain during or after a run. Check through the symptoms and see if it matches your case.

Additional guide – Here’s how to breathe when running in the cold

Cold Temperature

If ear pain only strikes during outdoor runs, it’s likely an extrenal factor (or factors) at work. This is especially the case when running during the cold season.

You can tell if your ear pain comes from wind and cold if you only experience the pain during your outdoor winter runs.

How come?

Your ear is exposed to cold air, which can get into your ear canal.

Since the nerves within your ear canal are not protected by skin, exposure to cold air can cause a strong and painful reaction. The moment the cold air reaches your eardrum, pain follows.

That’s not the whole story. If your head is cold, it can trigger muscle cramps in your neck, leading to ear discomfort, such as tinnitus—the ringing in the ears.

The solution

First, make sure that your pain is caused by the cold. If it’s the case, try wearing a hat or ear warmers to protect your ears from the elements. Both of these items can keep your ears protected, even in very extreme temperatures.

Not enough?

Get a proper pair of earmuffs, a thick beanie, or a buff that shields your ears from the cold, then see if the problem goes away.

Additional resource – Can you run with a broken toe?

Ill-Fitting Earbuds

Do you often listen to music while running? If yes, then you’re likely dealing with ill-fitting earbuds.

Although music can help a lot, ill-fitting earbuds can put pressure on your ear, leading to pain.

So how do you make sure?

Simple. Do a simple test during your next run. All you have to do is to leave your earbuds at home. Feeling no pain? Then the earbuds will likely be behind it.

The Solution

Once you’re sure that your earbuds are the culprit, it’s time to try some new earbuds and see if your pain has gone away. Most likely, it will.

As a rule, choose earbuds that fit snugly in your ears but are not too tight.

When looking for earbuds, choose ones that fit snugly in your ears and don’t slip out easily. But keep in mind that ears should allow for airflow in and out of your ears instead of suctioning themselves in.

To ensure proper fit, choose a product that includes a variety of earbud tip sizes. You should also test out each size before choosing the best fit.

What’s more?

Remember to clean your earbuds after rot use to avoid bacterial build-up, therefore, smells, and possible ear infections.

Loud Music

To get motivated for a hard run, you may feel tempted to crank up the tunes to an ear-splitting level. When you do this over the miles, you have the perfect recipe for ear pain, even irreversible noise-induced hearing loss.

Even earbuds of the ideal size cannot help your ears if the problem lies in the volume of your music.

The Solution

I hate to state the obvious, but the best way to prevent ear pain from loud music is to keep the music down and follow the volume warnings on your music device.

This helps protect your ear from damage and makes it safer when running outdoors. In addition, you’ll need your ears to alert you of any incoming danger, as missing the sound of oncoming traffic can be lethal.

What’s more?

I recommend using wireless earbuds with active noise cancellation (ANC) design.

My advice?

Instead of music, try to tune in to podcasts or audiobooks, which may call for lower volume.

Additional resource – Guide to big toe pain from running

GERD

Experience ear pain during running only after eating acidic food? Then you’re dealing with GERD.

Gastroesophageal reflux disease (GERD) is a condition in which the stomach’s content is forced to back up into the esophagus (stomach pipe), leading to heartburn.

In addition to nausea, chest pain, a lump in the throat, burning sensation in the chest, especially after eating, difficulty swallowing, and coughing, some people may also develop ear pain.

Surveys show that about 40 percent of people with GERD report ear pain during exercise due to disruption of stomach content.

Untreated, GERD may even cause period ear problems.

Additional Resource – Here’s the full guide lower abdominal pain while running.

The Solution

Avoid acidic foods like citrus and tomatoes in the hours before your workout. Some non-acidic foods might cause GERD, such as mint and garlic.

You should also consult your doctor if you have a history of GERD.

Remember that GERD can be serious and even lead to permanent hearing loss, so it’s important to get yourself treated as soon as possible.

Additional Resource – Here’s how to stop feeling nauseous after running.

Jaw Tightness

A common mistake many runners make is clenching the jaw while running. This can cause pain in the jaw, which extends to the neck, teeth, and ears.

Even if you’re not clenching your jaw while running, it could lead to ear pain if you’re currently experiencing more stress than usual.

The Solution

Keep your facial muscles relaxed while running.

If you start experiencing pain, slow down, relax your face, and get back to your pace while keeping your face relaxed.

You can also try massaging your ears before running to improve blood flow and soothe pressure.

You should also address any stress-inducing causes in your life, as well as practicing some relaxation techniques such as meditation, deep breathing, or yoga to help you feel calmer.

Additional resource – Your guide to runners cough

Blood Vessel Constriction

Tend to run often outdoors in sub-freezing temperatures? Then you might experience vasoconstriction, which is the constricting of blood vessels, similar to cold ears.

Your blood vessels can get constricted while running hard, especially in cold weather or at high altitude.

Often common among long-distance runners, vasoconstriction can cause serious pain in the ears. The pain is worse when running in cold wither or

The Solution

There aren’t many measures to take to avoid vasoconstriction other than keeping your ears warm and steering clear of altitude training.

So, remember to protect your ears from the elements. Wear a head band or hat when running or exercising in cold weather. Make it a rule.

If the pain persists, consider moving your workouts indoors.

Ruptured Eardrum

Experiencing temporary hearing loss? Then you’re dealing with a ruptured eardrum

Another common cause of ear pain is a ruptured eardrum, a condition with a tear or hole in the thin tissue that separates the ear canal from the eardrum (the middle ear).

Although a ruptured eardrum isn’t caused by running, logging the miles—and exercise generally—can worsen the pain. Not only that, any sweat or moisture that makes its way to your ear can trigger pain from a ruptured eardrum.

And the pain will also be present when not exercising.

Common culprits include loud sounds, sudden changes in air pressure, ear infections, severe head trauma, or small objects shoved into the ear.

The Solution

If you suspect a ruptured eardrum, you should visit a doctor immediately to diagnose the problem. Cases of rupture eardrums should be treated ASAP.

As a runner, you should stop exercising immediately and get the necessary medical care.

Otherwise, you’ll just make things worse for yourself, and you don’t want that.

Right?

Additional resource – Sore quads after running

Consult your Doctor

If you’ve covered all bases but are still dealing with ear pain during or after exercise, then it’s time to consult a doctor to get at the root cause of the issue.

Conclusion

There you have it!

If you often experience ear pain while running, then today’s article should set you off on the right path. The rest is just details.

Thank you for dropping by.

Have a great day.

As a runner, you are constantly working to keep yourself fit and healthy. Running is a passion that requires a conscientious commitment, which is exactly the sort of thing that improves the quality and length of your life. As such, you may be wondering if there is life insurance geared specifically towards runners.

While you are unlikely to find insurance products designed for runners, being a runner can impact your life insurance. You can choose the best option from the types of life insurance available with your specific needs in mind. Your runner’s lifestyle may also impact your premium, if you choose life insurance that requires a medical examination.

Life insurance can be confusing for anyone. Here’s what you need to know about life insurance as a runner.

What type of runner are you?

Before getting into the ins-and-outs of life insurance itself, it is important to reflect on how the type of running you do impacts your body.

If you run a few miles every day and occasionally complete a half-marathon, your health is likely ideal for a life insurance medical. Your heart health is likely benefiting from all the cardio, and since you are not pushing your body to extremes, it is likely in great shape too.

If, however, you regularly run marathons (and practice running long distances between those marathons), you may have experienced some issues impacting your muscles, tissues, bones, etc. That being said, these issues are unlikely to raise your premiums, as they are not injuries that put you at a higher risk of untimely death.

The same cannot necessarily be said for trail runners. Life insurers ask about any dangerous hobbies. Depending on the types of trails you run, your hobby could be considered dangerous. In most cases, you won’t have to worry. Only if you are trail running on mountains where accidents happen or where the elements are particularly risky might this come into play.

What life insurance should you get?

The good news is that as a runner, you will probably benefit from a medical exam by getting lower premiums. There are plans which don’t require medicals, but if you’re confident about your health, there is no need to avoid an exam.

In terms of the type of life insurance itself, there are two main categories: term insurance and whole life insurance.

Term life insurance covers you for a specific period of time – usually around twenty years. Many people get term insurance when they are in the prime of their life. It will take care of their families while children are still in school, but will not benefit them in any way once the term ends. It is the cheaper type of life insurance.

Whole life insurance, on the other hand, covers you for the rest of your life. Rather than paying a premium so as to get a fixed payout in the event of death, your premiums contribute to the eventual payout. Whole life insurance is significantly more expensive, but is perfect for people building real wealth for their families.

Your choice of life insurance will have more to do with your career and ambitions than with your running lifestyle (unless running is your career, of course). Choose whatever makes most sense to you, but try to do so as soon as possible. The younger you are when you start a life insurance policy, the cheaper it will be.

Do you need life insurance?

As a runner, you may be healthier than most of your agemates. Your heart health may be exceptional. Do you really need life insurance if you are healthy?

Unfortunately, no one can control everything that happens to them. Even if you manage to keep your heart healthy, there are other illnesses which you might get. There is also the possibility that you will be in an accident or simply in the wrong place at the wrong time.

Waiting until you are diagnosed with an illness to get life insurance is unwise, as you may not be able to get cover at that point. Getting life insurance when you are young and healthy is the best decision. It will ensure that your family is taken care of, without you having to spend too much money every month.

Do you often experience bruised toenails from running? You’re not alone, and I’m here to help.

Those bruised toenails might seem like a runner’s badge of honor, but they can be painful and disruptive to your training.

But don’t worry, there are steps you can take to prevent those unsightly and uncomfortable bruises.

In this article, we’ll dive into the world of runner’s toenails, explore how to treat bruised toenails from running, and, most importantly, discover ways to keep your toes happy and injury-free.

Let’s get started!

What is A Bruised Toenail From Running?

A bruised toenail from running, also known as a jogger’s toenail, occurs when the nail and the surrounding area become bruised or turn black due to the stress placed on them while running.

Medically termed a subungual hematoma, this condition involves bleeding under the toenail, which causes it to appear black. The black color results from blood leaking from damaged blood vessels.

A bruised toenail can lead to throbbing pain, intense discomfort, and the accumulation of blood beneath the nail. However, despite the pain, it is usually not a serious condition. In runners, the big toe and the second toe are often the most affected by jogger’s toenails because they are typically the longest toes and absorb the most stress during the running stride.

The Complications

While runners’ toes are not usually considered a serious running injury, they can be extremely uncomfortable and potentially interfere with your training. Ignoring runners’ toes can sometimes lead to painful complications, including:

• The loss of the toenail.
• Development of blood blisters.
• Risk of infection (more details on this later).

It’s important to address runners’ toes and take appropriate measures to prevent or manage these complications to ensure your running experience remains as pain-free as possible.

The Causes of Bruised Toenails

The primary cause of runners’ toenails is repetitive stress. With each step you take while running, the tips of your toes repeatedly rub against or hit the front of your running shoe. Even if you have proper running shoes and form, the impact can still lead to your toenails, especially the big one, repeatedly slamming into the front of the shoe during each foot strike.

While this impact may seem minor individually, over the course of thousands of steps during your training, it can lead to the rupture of blood vessels beneath the toenail, resulting in blood leakage. The more stress and impact your toes endure, the greater the damage that accumulates over time.

Additional Resource – Your Guide to Groin Strains While Running

Symptoms of Infection After Nail Injury

As I mentioned earlier, bruised toenails are generally not a cause for concern. However, in some cases, the condition may lead to an infection if bacteria or germs enter the toes through a break in the nail or skin. Additionally, if the nail comes off, there will be an open area on the toe where infection could potentially develop.

In cases of infection, antibiotics may be required, but only a healthcare professional can determine the appropriate course of treatment. It’s important to be vigilant for the following signs of infection following a nail injury:

• Feeling ill or experiencing a fever
• Red streaks appearing around the affected area
• Increased redness in the affected area
• Swelling or persistent pain in the area.

Additional resource – Labral tears in runners

Other Causes Of Bruised Toenail

While bruised toenails in runners are often caused by the repetitive stress of running, it’s important to note that there can be other underlying causes. These include:

• Fungal Infection: A fungal infection of the nail (onychomycosis) can cause discoloration, thickening, and darkening of the toenail.
• Melanonychia Striata: This is a condition where there are dark lines or streaks in the nail caused by increased melanin production. It may be benign, but it’s important to have it evaluated by a healthcare professional to rule out any serious issues.
• Cancerous Tumor: In very rare cases, a black toenail could be a sign of a cancerous tumor. This is extremely uncommon, but any suspicious changes in the toenail should be examined by a doctor.
• Chronic Ingrown Toenail: An ingrown toenail that becomes chronic can cause discoloration and damage to the nail.
• Subungual Exostosis: This is a type of benign tumor that can develop under the toenail, leading to nail discoloration and deformity.

Additional resource – Labral tears in runners

How To Treat Bruised Toenail

If you’re not experiencing serious pain, you likely don’t need any specific treatment for runners’ toenails.

But, if too much blood accumulates under the toenail to the point of forcing the nail to lift from its bed, then you’re in trouble. This often results in sharp or throbbing pain.

Head to the nearest clinic if you’re experiencing this type of pain. The physician will drain the affected toe for immediate pain relief.

Here are some steps to consider:

• Rest and Elevation: If you have a bruised toenail but it’s not causing severe pain, you can simply rest and elevate your foot to reduce swelling.
• Draining Pooled Blood: If a significant amount of blood has accumulated under the toenail, causing severe pain and pressure, it may be necessary to have a healthcare professional drain the blood. They will use a heated needle to make a small hole in the nail to release the pressure.
• Nail Falling Off: If your nail is already loosening or falling off, it’s essential to keep the area clean. Clean the exposed area with an antibiotic cream and cover it with a bandage. Consult your doctor for guidance on proper wound care and to ensure the nail grows back correctly.
• Pain Management: Over-the-counter pain relievers like ibuprofen can help manage pain and reduce inflammation.
• Protective Measures: To prevent further injury, wear shoes that provide ample room for your toes, and consider using padding or cushioning to protect the toenail during recovery.
• Consult a Doctor: If you’re unsure about the severity of the injury, experiencing persistent pain, or if you suspect an infection, it’s advisable to consult a healthcare professional. They can assess the injury and provide appropriate treatment recommendations.

Additional Resource – Your Guide to Groin Strains While Running

How To Prevent Bruised Toenails From Running

Repeated stress is the main culprit behind bruised tonsils. Therefore, anything you can do to minimize the stress is surely welcome.

Here are some of the measures to consider.

Get The Right Shoes

Choosing the perfect running shoes is like finding the right dance partner – it can make all the difference in the world. So, let’s talk shoe fit, shall we?

Picture this: you’re out on the trails, logging those miles like a champ. But wait, what’s that? Your feet start to feel like they’re staging a mutiny inside your shoes. You see, during your training, your feet can swell up a bit like they’ve had one too many cookies. So, here’s the deal – your running shoes need to have some wiggle room for those toe-party guests.

Let me break it down for you: your toes should be able to move freely, like they’re dancing at a music festival, inside your shoes. No cramped toes allowed! But hold on, we’re not talking clown shoes here – the toe box (that’s the front of your shoe) should be just right, not too wide, and definitely not too narrow.

Now, let’s get specific. Imagine your biggest toe is the star of the show (which it is), there should be about a thumb’s width of space between its tip and the end of your shoe. That’s the sweet spot for comfort and preventing toenail troubles.

But here’s the kicker – don’t just grab any pair of sneakers off the shelf. Nope, I recommend heading to a running-specialty store, the kind that lives and breathes sportswear. Those folks know their stuff and will make sure your feet find their ideal fit.

Additional resource – Guide to big toe pain from running

Tie Your Shoes Properly

You’ve got the fanciest running shoes designed to pamper your feet with every step. But guess what? If those laces aren’t handled with care, they could become your toenails’ worst enemy.

Here’s the deal: shoes laced too tightly can squeeze your toenails, and that’s a recipe for disaster. But if you’re too chill about it and let your feet slide all over the place inside your shoes, your toenails will be slamming into the front end like they’re in a rock concert mosh pit.

So, how do you find that sweet spot? It’s all about getting your laces just right – snug but not suffocating. Here’s a pro tip: try an “Anklelock” lacing technique. It’s like giving your feet a cozy little hug inside your shoes, preventing them from going wild and wrecking your toenails.

Here’s how:

Avoid Too Much Downhill Running

Have a history of bruised toenails? Then, you should take a look at your running surfaces.

If you’re all about those downhill runs, you’re putting your toenails through the wringer. Speeding downhill increases the vertical impact force, and your poor toenails end up taking the hit, no matter how snug your shoes are.

But fear not, we’ve got a secret weapon for you: toe caps or pads. They’re like little shock absorbers for your toes, cushioning the blow and sparing you from toenail trauma. Just make sure to find the perfect fit to avoid adding unnecessary bulk or causing friction with your other toes.

Keep Your Toenail Short

Another measure to protect your toes from taking a beating is to maintain a square-shaped toenail.

Long toenails are a no-no if you want to keep those nails happy. They’re like little battering rams, constantly slamming into the front or sides of your shoes. So, keep ’em short and square-shaped to prevent any unnecessary drama. But remember, don’t go overboard and aim for the perfect circle – that’s a slippery slope to ingrown toenails!

Go For the Right Socks

Your choice of socks can significantly impact your run, especially if you’re dealing with bruised toenails.

Selecting the right socks can help prevent moisture build-up, whether it’s from sweat or damp weather. Moist feet are more susceptible to friction, which can cause your feet to slide uncomfortably inside your shoes.

To mitigate this, opt for cushioned running socks with seamless toes. These socks provide extra padding and help absorb the forces, protecting your toenails.

For those prone to black toenails, consider thicker running socks with added padding. Doubling up on socks can also provide additional protection.

Increase Mileage Slowly

Now, let’s talk about increasing your mileage.

Abruptly increasing your weekly mileage can raise the risk of injuries. Research has shown that beginner runners who boosted their weekly training volume by over 30% for a few weeks were more prone to injury compared to those who adhered to the 10% mileage increase rule.

Keep in mind that sudden changes in training intensity or terrain can contribute to a runner’s toe, especially if your runs include a love of downhill miles.

Visit a Professional

If you’re experiencing persistent pain or notice unusual changes in your toenail, it’s time to seek professional help. This is especially crucial if you’re tempted to use at-home pedicure tools or if your toenail appears abnormal.

When determining whether a visit to the doctor is necessary after a toenail injury, be vigilant for specific signs and symptoms.

When looking to run your best race, making sure not to slow down can mean the difference between achieving a P.R. or a DNF. After spending countless hours training, the last thing you want is to get beat in the final stretch of a race.

There are many highs and lows during a race, but fortunately, if you keep moving forward while following a sound strategy, you can run your best race.

If you often find yourself slowing down at the mid-point or end of the race, there are some measures and steps you can take right now before and during the event to have a stronger finish.

How to Avoid Slowing Down During A Running Race

Without further ado, here are a few guidelines to help avoid slowing down during a race.

Interval Training

Keeping a strong pace throughout a race requires a strong body and mind. Interval training is the best way to improve your physical and mental readiness and strength.

For this reason, make sure to include plenty of hard interval sessions in a running plan to improve your strength and mental resilience. This can help you feel tougher in the end.

You can also add a faster mile to your long runs at the race pace to improve your confidence and mental toughness.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Embrace The hills

Want to take your intervals to the next levels? Do them on hills, as these can make you stronger, increase your lactate threshold, and improve the running economy—all of which lead to stronger finishes.

Additional Resource – Here’s your guide to running pace

Practice Race Pace

Have a habit of going out too fast? Then you better get familiar with the consistent pace you need to reach your goal.

The best way to ensure you maintain your pace during a race is to practice that pace during training. After all, he who sweats more in training bleeds less in battle.

This is especially helpful if you tend to go too fast from the get-go—even when you know the pace needed to run to reach your goal.

After a few practice workouts, take a mental note of how it feels to run at that pace.

Remember as many cues and signals as possible to recognize that when you’re in a race.

Notice your breathing rate, how quickly your feet and arms move, your overall exertion level, etc.

Additional Resource – Here’s how to create a running program

Increase Your Strength

You not only need strong lungs to run your best. Your muscles are also key, especially as you near the final stretch of a race. This is when your muscles are exhausted but still need to work hard.

For this reason, do plenty of strength training, mobility work, and plyometric training.

Here’s a simple workout routine that incorporates resistance training and plyo exercises that you can do twice a week.

• 30 air squats
• 20 lunges
• Ten jumping lunges
• One-minute plank hold
• One minute high knees
• 30-push ups
• Ten burpees
• Ten squat jumps
• Ten pull-ups

Then repeat the cycle two to three times.

During The race

Now let’s look at some of the steps to take during the race.

Additional Resource – Virtual Races Guide

Start Slow

One of the most common mistakes runners make during a race is coming out too fast right out of the gate.

Depending on the race length, aim to give yourself the first 1-2 minutes, even the first few miles, and then force yourself to slow down. After that, you should be running slow enough to think you’re going too slow for a race.

Making this race mistake is easy because most feel strong at the start.

Keep in mind that you have a lot of adrenaline rushing through your body on race day, and everything may seem easy at first for that reason.

Instead, be conservative at the start and give yourself a few minutes (or miles, depending on the race) to force yourself to slow down. At the very least, pick a pace you know you can maintain for the entire race.

Additional Resource – Your Guide to fun runs

Do a Negative Split

Unless you’re racing a sprint distance—think 100m to 800m—you should aim to cover the race’s second half faster than the first half. Research has shown that performing negative splits is the best way to achieve P.R.

This is easier said than done, as most runners initially feel strong and confident. But you also have to realize that for every second you run too fast early on, you risk having it slow you down in the second half of the race.

That’s why you need to perform some of your training runs as a negative split, running the second half faster than the first. Getting your body used to start slower then finishing fast will train you to finish strong during a race.

Start by running your first mile at a comfortable pace, then keep tags on your time at the mile marker.

Additional Readings:

• Here’s your guide to obstacle race course training.
• How to prepare for your best running race
• Here’s how to prevent a DNF in a race
• Age grading explained
• How to warm up for a race
• Here’s your guide to shakeout runs.

Curious about the importance of Magnesium for runners? Then you have come to the right place.

You can take many measures right now to ensure optimal muscle recovery, some of which involve consuming the right nutrients. That’s where Magnesium can help.

Although Magnesium doesn’t draw the same attention as other nutrients, it undoubtedly deserves the spotlight.

This is especially true if you want to improve your performance and recovery.

In this article, I’ll dive into the benefits of Magnesium for runners and how to get enough each day.

Sounds great?

Let’s get started.

What is Magnesium

Magnesium is one of the essential electrolytes in the human body, and healthy levels are key for the proper function of the heart and nervous system.

Let me explain more.

Magnesium is one the most important micronutrients in your body, where roughly 24 grams of the stuff is found.

About 50 percent of Magnesium is stored in your body and roughly the same in the intracellular space or inside the cell. About 1 percent of the total Magnesium is found in your blood.

This micronutrient is involved in roughly 300 biochemical reactions in your body and is vital for muscle function, energy production, heart health, insulin metabolism, protein synthesis, etc.

For these reasons—and some more—even the tiniest deficiency can impact your running performance and health.

Magnesium Deficient

Although magnesium is one of the most important nutrients in the body, deficiencies are pretty common, especially among runners and other endurance athletes.

Since magnesium is not found in high concentrations in vegetables and fruits, only a few people get enough of it.

Even though the daily allowance is only 420 mg a day for men and 320 mg for women, it’s a rate to have too much Magnesium in the body, so don’t worry about exceeding this level.

The Benefits of Magnesium For runners

So why should runners pay attention to their magnesium intake?

Many reasons. The fact is, Magnesium is likely one of THEE most important minerals in your body.

It’s needed for energy production, bone development, and muscle recovery. This micronutrient also protects you from oxidative damage, which is more likely a result of energy produced during training.

Again. Don’t take my word for it. Let’s check out some of the research.

• Research has found a strong link between increased magnesium intake and bone mineral density in endurance runners.
• Research published in the European Journal of Applied Physiology reported that one week of magnesium supplementation reduced muscle soreness after a 10K downhill trial run.
• Study out of Nutrients that looked at elite cyclists completing a 21-day event reported that supplementing with magnesium may have provided a protective layer against some of the muscle damage induced by hard training.

I can go on and on but you get the picture. But don’t get me wrong neither. I couldn’t find any strong proof that Magnesium helps improve endurance performance, but it may impact other variables such as muscle health and exercise recovery.

Additional resource – Running supplements for runners

Magnesium Deficiency Symptoms

Magnesium deficiencies are rampant. A survey has found that over 50 percent of adults were getting less than half of the recommended amount of Magnesium.

So how can you tell if you’re deficient in magnesium?

Simple. Check yourself for signs that you need more Magnesium. These include:

• Insomnia
• Frequent headaches
• Constipation
• Cramps
• Low energy
• Poor recovery following running
• Depression
• excessive fatigue
• Low bone density
• interrupted sleep
• inability to lose fat
• a weakened immune system
• fatal heart arrhythmias during intense exercise.

You may benefit from upping your magnesium levels if you’re experiencing a few or more of these symptoms.

Deficiencies are Common

Research suggests that about 48 percent of the United States population appears to fall short of satisfying their magnesium needs through their diet alone.

Long-distance runners are especially prone to magnesium shortages because much of it is lost in sweat—usually roughly 2 to 12 mg per liter of sweat. Thus, the more you sweat, the more Magnesium you shed.

How Much Magnesium do you Need?

The recommended daily allowance for Magnesium is around 320 to 420 for adults depending on age, gender, and other variables.

How do you Test For Magnesium

Since only 1 percent of Magnesium is found in the blood, it doesn’t show up well on most blood tests since most of the nutrient is stored in your muscles and bones. For this reason, checking how you feel and your food intake is a better way to measure your needs.

Additional Resource – Here’s your guide to pre and post run nutrition

How To Calculate Your Needs

As a general guideline, you might need 3 to 4 mg of Magnesium per pound of body weight. So, for example, a 180-pound runner would need around  540 to 720 mg per day.

You should also keep in mind magnesium needs increase as you age, especially after 30, due to bone loss.

What’s more?

Runners, and athletes in general, may need up to 10 to 20 percent more.

How To Improve Your Levels

Before you order supplements, try to boost the amount of magnesium-rich foods in your diet. Shoot for around 300mg to 400mg daily, including plenty of leafy greens in your diet. Keep in mind that the RDA for an adult is around 300 mg to 400 mg daily.

The best food sources of magnesium include green leafy vegetables, unrefined whole grains, nuts, dark chocolate, and seeds, especially pumpkin seeds and sunflower seeds, lentils, beans, peas, and soy.

Let’s check the amount in one 100-gram serving.

Fruits & veggies

• Kale: 88mg
• Green peas: 33mg
• Avocados: 29mg
• Spinach; 79mg

Legumes

• Lentils: 36mg
• Raw pinto beans: 176mg

Soy products

• Soybeans: 280mg
• Tofu: 60mg

Seeds

• Pumpkin seeds: 590mg
• Sesame seeds: 350mg
• Sunflower seeds: 325mg

Nuts

• Brazil nuts: 350mg
• Cashew nuts: 250mg
• Peanuts :160mg
• Walnuts: 150mg

How To Supplement With Magnesium

Although most people choose to supplement with a pill, when it comes to Magnesium, in some cases, the digestive system may fall short of absorbing nutrients efficiently.

To sidestep this, consider taking skin-absorbed supplements. These are often available in forms like oils, body butter, and flakes that you can add to your bath.

What’s more?

A post-workout magnesium bath is a fantastic way to help release tight muscles and soothe the mind.

Additional resource – What to eat after running at night

Do you need a Magnesium Supplement

Like any other micronutrient, magnesium is also consumed in supplemental form, especially if you cannot meet your required daily intake through diet alone.

Although supplements may have much to offer to those already magnesium-deficient, research has yet to confirm that supplementing with magnesium can consistently improve athletic performance in those with adequate levels.

Additional resource – Best sources of electrolytes for runners

Magnesium For Runners – The Conclusion

There you have it!  If you’re curious about the importance of magnesium for runners, then today’s post should set you off on the right path. The rest is just details.

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

In meantime thank you for stopping by.