Cross Training For Runners

Sports scholarships are one of the forms of financial help for students from low-income families. But actually, the majority of student-athletes dream of receiving this type of scholarship.

Athletes seek out athletic scholarships even if their families can pay for the education. They want them as rewards and status symbols. This status demonstrates to others that the school is interested in them as much as they are interested in studying at that institution.

Playing for a university team is the first step towards fame. Talented student-athletes often become stars of their teams. They achieve popularity they can only dream of at home. Many continue their careers in professional sports after graduating from university.

Some of them, having tasted fame and popularity within the university, decide to try their luck in Hollywood. George Clooney, Matthew McConaughey, Charlie Sheen, Ashton Kutcher, Emma Watson, and Dwayne Johnson. They all played for the schools; sports teams.

If you are interested in politics, remember that US President Ronald Reagan was the captain of the swimming team at Eureka College, Illinois. And George W. Bush was the captain of the baseball team at Yale.

How to Apply for a Sports Scholarship?

1. Make a preliminary list of colleges/universities according to the criteria that are important to you:

• availability of an academic program in the field that interests you;
• availability of programs in your sport;
• which association and division the teams of these educational institutions belong to;
• type of academic environment;
• number of students in the educational institution,
• location;
• tuition fees, etc.

1. Prepare a motivational letter. For this task, you might want to contact a professional essay writer to create something exquisite. This letter must describe why you want this scholarship and why you are the best candidate for it.
2. Create a resume that reflects all your accomplishments as an athlete.
3. Write letters to the head coaches at each university on your list. State good reasons why you would like to attend that particular institution.
4. Explain that you are interested in competing for the athletic teams of these colleges/universities. Inquire about financial aid opportunities, including athletic scholarships. Without too much shyness, describe your achievements in sports and studies. Add proof of your sports awards.
5. Contact your current coaches for letters of recommendation. They should show how valuable and promising you are. And what value you can bring to college/university teams.
6. Pass the standardized tests required for admission with good results. Remember that American collegiate athletic associations have certain academic requirements for students applying for athletic scholarships. In addition, the coaches pay attention not only to your sports achievements but also to your academic abilities and character (perseverance, leadership qualities, etc.).
7. Apply to as many colleges/universities of your choice as possible. There are many amazing scholarships that you can get as an athlete. Choose wisely.
8. Take note of alternative sources of financial support. It is important in case the scholarship turns out to be partial and covers only academic costs.
9. To receive a sports scholarship, it is important to have outstanding academic and sports results. What’s even more important is to make the right impression on university coaches because they are the ones who have the final say in awarding this type of scholarship.

Competition for sports scholarships in the US is very high, so as an athlete, you need to show:

• discipline,
• motivation,
• energy,
• desire to win,
• excellent knowledge of the history of the chosen sport,
• knowledge of outstanding athletes and their achievements.

And keep in mind that you need to start preparing an application for a sports scholarship 18-24 months before the competition. So you need to take certain steps and start preparing for your application early in high school. You must be extremely punctual, regardless of busyness and time difference. You should respond quickly and in a timely manner to letters and requests from the university and the coach. This is probably the most important indicator of your discipline and motivation.

Famous Americans to Look up to

Universities invest huge amounts of money in their teams. And are proud of their success no less than scientific achievements. Many famous American athletes have started playing for a university team.

Tiger Woods, one of the highest-paid athletes of our time, received an athletic scholarship at Stanford. He played for the university’s golf team. Michael Jordan received a sports scholarship from the University of North Carolina. He studied socio-economic geography there. Shaquille O’Neal played for the Louisiana State University team. Tom Brady, one of the most famous players in American football, also known as Tom the Spectacular, played for the University of Michigan.

Other Important Things About Sports Scholarships

It is quite obvious that getting into a university sports team and getting a scholarship is quite difficult. But before you get scared, there are some things that you need to know about sports scholarships. Make sure that you know everything about the rewards that such a program can give you as well as all the hardships.

This is an ideal option for those who want to continue their careers as athletes. And at the same time, they get a higher education not necessarily related to sports.

Students who play for the university team can choose any major that is available at the university. For example, a basketball student can study:

• management,
• psychology,
• chemistry,
• programming, etc.,

And if desired, also pick up a second major.

The quality of professional training of students does not cause any doubts. High-class coaches will make a lot of effort so that you reach the peak of your athletic capabilities during four years of studying at the university.

They are even more interested in the success of their students than the students themselves. After all, the results of each individual athlete can become a guarantee of the future victories of the university team. In addition to personal training with a coach, a student-athlete receives extra bonuses. These are the services of massage therapists, doctors, nutritionists, and other specialists.

The already mentioned Tom Brady said in one of the interviews that part of his preparation was serious work with a psychologist. It helped Tom to get rid of stress and nervousness before the game. He had weekly sessions to build up his confidence and thus improve his game. Besides, student-athletes receive the most expensive health insurance. As well as better nutrition.

Many universities take into account the tight performance schedule of student-athletes. To support them, unis allocate tutors for individual classes. So, you have no reason to worry that a sports career at the university will prevent you from getting a high-quality education.

Playing for a varsity team, you will also travel a lot, not only within your state but also outside of it. At the same time, regular students can only travel during vacations.

Final Thoughts

Apart from a significant part of the cost of education, in exceptional cases, the scholarship can also cover the following:

• accommodation,
• food,
• medical insurance,
• educational materials,
• other extra expenses, for example, buying a laptop and sports uniform.

The size of the scholarship depends on the following:

• division the university competes in,
• type of sport,
• student’s sporting achievements.

Yet, in any case, a sports scholarship in the USA allows you to save a lot on your tuition bills.

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.

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

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.

Are you considering dating a runner? Then you have come to the right place.

Runners are some of the healthiest folks on the planet. We take good care of ourselves, and we’ve no shame in prioritizing our fitness and health over anything else—even human connection.

Sorry to say that, but it’s the truth.

So, if you’re going out with a runner (and you’re not a runner yourself), you’ve to know what you’re getting yourself into.

More things meet the eye when it comes to dating a serious runner—especially if it’s a serious relationship. I’m serious.

And before you proceed, I’d love to caution you – if you’re planning to get serious with a runner, think twice. Dating a serious runner isn’t the easiest thing in the world.

16 Things to Consider Before You Date A Runner

Without further ado, here’s what to expect when dating a runner. Some of these are quite positive, but just like dating anyone else, dating a runner has its shortcoming.

1. We’re Messy

Once a runner feels comfortable with you, they’ll wear their sweaty gear to have coffee or dinner with you.

Sure, during the early phase, we may care a little bit about how we look, but that will fade over time. So please don’t get mad if your runner date shows up in a sweaty and smelly running outfit. And don’t get furious because you cannot go to nice places.

2. We have A Lot Of Laundry

Are you considering moving in with a runner? Then you should be already comfortable seeing dirty running clothes and socks all over the place. This is especially the case if you meet one of those lazy runners—like me—who needs someone to clean up after them.

Won’t accept that? Then please don’t move in. stay in your own “clean” house.

Even when I try to be clean, I’m limited by time and energy as there are so many things to do between running, working, cooking, resting, and managing everyday life.

Life is busy when you’re a runner, you know.

Here’s the full guide to proper running gear.

3. Stamina In Bed

It should come as no surprise, but the stamina gained logging the miles goes beyond the miles. Plenty of research has shown that runners have a better sex drive than their non-running counterparts.

And the higher the sex drive, the more likely they’d want to make love to you.

Additional Resource – Your guide to running and sex drive.

4.We Are Happier

Although some runners may seem like the most irritating people on the planet, we’ve been proven to be happier.

And happy people make other people happier, so we’re more fun.

5. Scheduled Vacations

Are you planning to go on vacation with a runner? Then chances are they’ve already checked if there are any races in the destination. Many runners plan their vacations around a race: two birds, one stone, and all that.

Some runners can go on vacation without a race. (Learn more about how long is a 5K in miles here)

6. Healthier Families

Don’t take my word for it, but plenty of research found that running can make the entire time healthy.

One example is research that looked into 42 marathon runners and their partners and reported that although the marathoners were in drastically better shape than their partners, the partners were overall more physically active and healthier than most people.

That’s a good thing if you ask me.

7. Runners Live Forever

Not really, but you know what I mean. All those miles and fitness and health gains can slow the aging process.

Again, don’t take my word for it.

A study published in the Archives of Internal Medicine found that elderly participants who run regularly were roughly 50 percent less likely to die prematurely from diseases such as heart problems or cancer than those who didn’t run.

8. We’re Stubborn

I’ve to admit – this is not our strongest suit.

Runners—especially the serious ones—are some of the most stubborn, ambitious, and competitive folks.

After all, running embodies the competitive spirit. And runners are the vessels.

This might be a good thing as being competitive means that we know what we want and do our best to get it.

9. We Don’t Groom Nor Dress Properly

One of the most sought-after upsides of being a runner—or in good shape—is the fact that we already know we look gorgeous. That’s why serious runners have long forgone tons of makeup, designer brands, and that nonsense.

10. They’ll brain Wash you To Run

Do you hate running? Then get ready to change your mind when you date a runner.

If you’re going with your runner, they’ll sooner or later brainwash you into becoming a runner.

This happens to most people who date a runner. They’ll make you drink the cool-aid. I can pretty much guarantee that.

Additional resource – How to clean running shoes

11. No Weekend Dates

Love going on date nights on weekends? Then consider them off the table when you’re dating a runner.

The truth is, you cannot hold a runner down on the weekends. You might mean the world to them, but Sundays morning are sacred to running, and not just because it’s often race day. Hello, long morning run!

Instead, all you’ll get is an early night, boring food, and no alcohol—and no party because that runner got to be up early on Sunday.

12. We Use A Lot Of Acronyms

For the uninitiated, runners may seem to have a language.

That’s why if you’re dating a runner, you must get up to speed on the most common running acronyms such as DNF, PR, BQ, HR, PW, VO, LSD, and the sort.

That sucks, right?

Have you ever heard of those? Nope, right? Then no worries. Check my full guide to running lingo.

13. We have A lot of Shoes

At the time of writing this, I’ve over six pairs of running shoes in my house. And yes, I’m still using most of them regularly—depending on my mood and the type of run, of course.

Different runs, different shoes, and all that.

Some runners may have so many shoes that their homes smell like shoes. Not me, of course. I hope.

Additional Resource – Here’s how to dry running shoes.

14. Ugly feet

If you have any foot fetishes, this is the ultimate turn-off.

Runners are known for having “disfigured feet” and looking toenails. Serious runners like to have feet covered in bunions and blisters. Several toenails might be missing—or completely black.

15. We’re Happier

Most runners—at least those that I know—are more of the satisfied, relaxed, and happy folks.

How come?

Quite simple. Pounding the pavement releases food-good chemicals and endorphins. These are behind the famous runner’s high and are key for promoting a more positive mood.

16. We love To eat

Logging the miles requires fuel and lots of it. So it shouldn’t come as no surprise that runners are the type that likes to eat—and eat a lot we do.

Some of us may even use the training as an excuse to indulge. So please don’t judge.

16 Things to Consider Before You Date A Runner – The Conclusion

Thee you have it! If you’re pondering whether you should date a runner, then today’s post should set you off on the right path.

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

Thank you for stopping by.

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

A marathon is no small feat. It requires weeks, sometimes months, of preparation and training to cross that finish line. Whether a first-timer or a seasoned pro, it’s always important to review the basics and ensure you’re on track for race day. Here are eight tips to help you prepare for an upcoming marathon. Take a look.

Have a Training Plan

A training plan will help you stay on track and incorporate all the necessary elements of your preparation, such as long runs, tempo runs, speed work, and cross-training. So don’t forget to discuss this with your coach and prepare an extensive training plan. 

Make Sure You Eat Right

Proper nutrition is key when preparing for any endurance event. That means many complex carbs, lean protein, healthy fats, and plenty of water. You’ll also want to experiment with different fuel types during your long runs to know what works best for you come race day.

On keto? Here’s your plan.

Incorporate Cross-training

In addition to running, include other forms of exercise in your training plan to help improve your overall fitness level and reduce the risk of injury. Swimming, biking, and strength training are all great complementary activities for runners.

Additional resource – Can you run a marathon on keto

Get Enough Sleep

Getting enough rest is essential for runners since our bodies need time to recover from all the mileage we log each week. Make sure you get 7-8 hours of sleep each night and take at least one rest day per week.

These tips will help you sleep better:

• Don’t overeat the night before a long run. Light dinner or snack is all you need.
• Avoid caffeine close to bedtime.
• Establish a regular sleep schedule and stick to it as much as possible.
• Sleep in a peaceful, dark, and cool environment.

Stay Motivated

Training for a marathon can be tough both physically and mentally, so it’s important to find ways to stay motivated throughout your preparation. Set small goals along the way to celebrate each accomplishment, and keep your eye on the prize. Surround yourself with positive people who will support your running journey, and sign up for group runs or training programs to help you stay accountable.

Taper Properly

The last few weeks before race day is crucial in terms of tapering—or reducing—your mileage so your body is fresh and rested for the day. Remember, quality over quantity at this point in the game! Do some easy runs, focus on stretching and recovery, and eliminate any nagging injuries, so you’re feeling 100% on the race day.

Have a Race Strategy

Come up with a game plan for race day so you know what to expect and how you want to approach the miles ahead. Taking things out too fast early on is a common mistake among novice runners, so make sure you have a realistic pace in mind that considers hills, weather conditions, and distance markers along the course.

How to qualify for the Boston Marathon

Check the Weather Forecast

Check the forecast leading up to race day so you can dress appropriately on race morning. There’s nothing worse than being cold, hot, or wet during a marathon!

Bonus: Consider IV Therapy

If you’re looking to step up your marathon preparation, consider IV therapy. This can help improve your hydration levels, reduce inflammation, and give you the nutrients you need to perform your best. In fact, many athletes are using IV therapy these days to level up their performance. 

Final Word

Preparing for a marathon may seem challenging, but it’s doable with the right mindset and preparation. Use these tips to help you prepare for race day; before you know it, you’ll be crossing that finish line!

Happy running!

Can you run with sciatica? If you’re looking for an answer, you have come to the right place.

Although runners are familiar with overuse injuries—think runners’ knee and stress fractures—one less common injury that runners—and everyone else—have to deal with is nerve pain.

Here’s the truth.

Sciatica, often the sharp and aching pain in the lower back and shooting pain down the legs, is a condition that can put any runner’s training at a halt.

In today’s, I’ll spill the beans on what you need to know about sciatica.

More specifically, I’ll look into:

• What is sciatica?
• Symptoms of sciatica
• The causes of sciatica
• Treating sciatica
• Dealing with sciatica
• How to run with sciatica
• And so much more

Sounds great?

Let’s get started.

What is Sciatica?

Sciatica is the layman’s term inflammation of the sciatic nerve. In most cases, the pain starts with a lumbar nerve problem in the lower back and shoots down the sciatic nerve.

The pain may radiate from the lower back, down the backside, and into the leg, often affecting one side of the body. The pain can be unilateral—as in, one side of the body—and follows along the sciatic nerve path.

But what is the sciatic nerve, and how come it has such an impact?

The sciatic nerve is the longest in the human body, originating with the nerve roots within the lower back—the lumbar spine—which then travels down your hips, glutes, legs, and feet with a diameter of up to two centiamperes.

This nerve is mixed, which means it has both sensory (sensation) and motor (movement) fibers.

The main job of this nerve is to provide sensory and motor supply to the skin and muscles of our feet, legs, and thighs.

In other words, it allows allows us to stand, walk and even run.

Additional Resource – Your Guide to Groin Strains While Running

The Symptoms Of Sciatica

The “condition” can feel different, depending on where exactly the irritation or injury in the sciatic nerve is.

Although most people may experience different types of pain, in most cases, common signs of sciatica include:

• Numbness, burning, or tingling pain in the leg
• Weakness in the muscle of the foot or leg
• Pain in the back of the thigh and the calf
• Pain radiating from the lower spine
• Shooting pain in the back, hip, or outer side of the leg
• Electric jolts shoot down the buttocks or leg
• Pins-and-needles or tingling sensations
• Dull or sharp pain starting in the lower back
• Dull or Sharm numbness, pain, or weakness in the back of the thigh
• Pain gets worse after prolonged sitting
• The affected region may feel weaker than usual
• Instability in the affected side
• Back pain—in some cases but not all.

Additional resource – Running with osteoarthritis 

The Causes Of Sciatica In Runners

Sciatica can be caused by various things that can cause compression on the nerve.

Two common causes are bone spurs or herniated disks, which put pressure on the sciatic nerve. This leads to inflammation and irritation.

In runners, it’s believed that sciatica might be caused by tight Piriformis muscle, which is the tiny muscle nestled deep in the buttocks that helps in leg rotation and keeping balance on one leg.

But what’s the link here?

The sciatic nerve passes through your buttock muscles—including your piriformis muscle. This is why if the piriformis is too tight, it can rub on the sciatic nerve and cause pain along the nerve’s path.

Other variables could cause—or contribute—to sciatica pain.

These include:

• Spinal stenosis is a narrowing of the spine
• Overuse injury from endurance activities, such as running
• Occupational risks such as. Lifting, bending, twisting, etc.
• Trauma or injury
• Jobs that required long periods of sitting
• Pregnancy

Additional resource – Labral tears in runners

Does Running Cause or Make Sciatic Pain Worse?

Asking yourself whether you should be running with sciatica? Worry no more.

Fortunately, it’s not only safe but might be what you need to soothe some of the symptoms. Of course, the high impact and repetitive nature of running may aggravate some of the symptoms, but inactivity is worse.

That’s why some experts recommend physical exercise to manage sciatica pain.

Research has shown that becoming a couch potato, especially sitting for prolonged periods, can worsen Sciatica symptoms, and physical exercise is one of the best treatments.

However, whether it’s a good idea to run with sciatica or not will depend mainly on the location and the severity of the pain.

For example, if your sciatica is caused by a medical condition, such as a herniated disc, it’s key to follow your doctor’s instructions.

What’s more? The high-impact nature of running makes the symptoms worse. As I explained earlier, some of the most important running muscles—the calves, hamstrings, and glutes—are all entwined with the sciatic nerve, so it’s possible to make your sciatica pain worse by running.

Additional Resource – Can You Run With An Abdominal Strain?

How To Run with Sciatica

So how do you actually keep on running—and exercising—when you’re experiencing sciatica?

The following guidelines should put you on the right path.

Stretch Often

A good measure to help you run with sciatica is to form a consistent stretching routine before and after each run.

You should focus on hip flexors, glutes, hamstrings, and calves stretching on both sides of your body—not just the affected side or leg.

Pre-run stretching, when performed in a dynamic manner, just like explained here—can help loosen up your muscles and joints before training.

Post-run stretching—especially when performed in a static manner—can help improve blood flow and allow oxygen and nutrients to reach your muscles following a workout.

Here are three dynamic stretches to perform pre-run

• One
• Two
• Three

Here are three static stretches to perform post-run

·      Hamstring stretches

·      Active stretch: Hamstring sweeps. 

·      Hip flexor stretch

Additional resource – CBD oil for runners

Try Some Heat Therapy

If warming up and dynamic stretching isn’t enough to loosen up lower back muscles before a run, you should try some heat therapy as a part of your warm-up routine.

How?

Easy

Apply heat to your lower back and buttocks muscles for 10 to 15 minutes.

Applying heat can boost circulation, ensuring that your lower back receives the remedial oxygen and nutrients it needs. It also improves flexibility and soothes muscle stiffness, improving your overall range of motion.

So how do you apply heat?

You have many options for heat therapy, including steamed towels and hot water bottles. You can also try applying a heating pad or taking a hot shower before heading out for a run.

Additional resource – your guide to running with metatarsalgia

Change Your Running Form

Your running technique, as in the way you hold your body while running, can impact your sciatica pain.

Sure, it’s not possible to stop the spine jarring when logging the miles, but you can optimize your form to help reduce it.

Pay attention to your body while running and follow these steps to build proper running form.

• Minimize vertical oscillation, which is the exaggerated up and down movement. Focus on forwarding motion while keeping your back flat and leading with your chest.
• Take short steps. Shortening your stride may prevent your sciatic nerve from fully extending, which might be the culprit behind sciatic pain when running.
• Avoid heel striking. Research suggests that heel striking may put a lot of stress on your body. Instead, aim to land on your forefoot. Think of quick steps.
• Activate your core. Your core muscles are key for supporting your support. Therefore, engage your abdominals, obliques, lower back, and glutes muscles when running.

Additional Resource – Can you run again after knee replacement

Change Surfaces

If you often run on hard surfaces such as sidewalks or asphalt, consider switching to softer terrains like trails, grass, or your local track, then see if the pain subsides.

Running on less-than-merciful surfaces may increase the amount of compression on your back, which, again, may contribute to pain, and you don’t want that.

What’s more?

You should also change directions when running on a track to help balance your running.

Don’t Overtrain

Overall, the most common culprit behind sciatica pain, and other pains and injuries, is doing too much too soon.

If you’re experiencing sciatica pain when running, you’ll need to make your running plan fit your current health level.

Logging too many miles, as I’ve already explained, can put extra stress on an already irritated nerve, causing more and prolonging the length of time you have pain. And you don’t want that.

Pay attention to your training load, and make sure to scale back whenever your sciatica pain is getting worse.

Talk To Your Doctor

If you’ve all the classic sciatica red flags, make an appointment with your doctor for a thorough diagnosis. They’ll help determine the exact cause of your pain and what to do next. You can also discuss with your doctor if it’s possible or not to keep running with sciatica.

Just make sure to choose a physician who understands what it means to be a runner as well as the demands of the sport. A sports physician is the ideal candidate.

You should also talk to your doctor if your sciatica pain doesn’t improve and/or worsens with running, which may suggest a more severe injury to the sciatic nerve root.

Additional resource – Single leg bridge technique

Conclusion

The most important thing to remember when running with sciatica is not to overdo it. When your sciatica nerve is already compromised, it doesn’t take much to trigger symptoms.

Keep a keen ear on your body and slow down or stop if you experience any pain. If you aren’t sure if it’s safe to keep running on your own, consult a doctor or a physical therapist who can help design a training program that’s best for you.

Don’t take your health for granted. Ever.

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.