Cross Training For Runners

**This is A sponsored Post*

Are you looking for ways to improve your academic prowess and cognitive performance? With the help of a balanced lifestyle, you can increase your academic achievement. Our lives have changed due to the global pandemic and going back to schools and colleges is a big change nowadays.

From staying at home all day long to going to school in classrooms or attending online classes is a change that will lead to a change in physical activity habits as well. Primarily, your habits will go out of the door, be it better eating, sleeping, exercising, etc.

However, this doesn’t have to be the case. Improved eating and a healthy lifestyle will not only make you feel good but will also help you and benefit you in your higher academic education. There are also services that can be of help, such as UK Assignment Geek, among others.

Maintaining an improved lifestyle means that your marks in tests, quizzes, assignments, etc. will get better and will have an overall positive impact on your lifestyle and living. Following things positively influence your ability to learn as well as retain information.

• Exercise
• Sleep
• Nutrition

Exercise

Looking for a great way to increase your cognitive function? Keep a balance between physical activity and academic abilities. As a university student, you must stay fit and healthy as you have loads of work to do.

Not all of us love PE classes but scientific mental health research backs the claims that exercise is good for cognitive processes, concentration and attention. Lack of activity causes weight gain as well which is linked to medical issues such as heart disease, diabetes, etc.

Make sure that the timetable and curriculum have physical activities and events in them that can be enjoyed by everyone. From supporting and developing brain function to improving memory retention, exercise has various benefits.

We all know how hard it is to eat good while on campus, what with all the late-night food cravings and cheesy pizzas to appease them. Being physically active strengthens the core. It will help you burn up all those extra calories, and you will be able to eat anything you want without having to worry about gaining weight.

What better way to keep yourself fit, right? Running is an important multi-purpose physical activity that helps you stay positive. Fit children and adolescents are the future of tomorrow. Lets take a look at the few reasons why you should start to exercise in college every day!

1.    Releases frustration

As students, we are always burdened with loads of homework, assignments, tasks, projects, etc. We can’t stay calm and relaxed with all thats going on. Fortunately, if you start running daily, all that pent up tension and frustration will have an outlet, and your cognitive performance activity will improve.

2.    Helps you socialize

Running is not only one of the best workouts, but it is also a nice way to make new friends as well. You are bound to find some new friends. You can lean on them to provide you with the encouragement to keep participating in sports.

They will keep reminding us why exercise is important for our brain development and keep us going.

3.    Boosts your physical performance

Why should you run every day? Because this activity will boost your academic results and performance. We spend most of our days in lecture halls with teachers or our dorm rooms. We don’t get to spend enough time outdoors.

“A run for 20 minutes will not only help you relax but will also boost your performance and upscale your mood. The increased power will help you have a clear, academic mind and focus while you are reading as well”, says Elijah Schmutz, a writer at papersowl.com that specializes in public health. Measure the time you spend running. It will help you stay in good shape.

4.    Quality Alone Time

In the world of today, it is hard to find some good old quality time with yourself. With all the academic commotion in the dorms and on campus, a run at night will help you clear your mind and your thoughts aligned.

The activity will help you reconnect with yourself, and you will find that you are full of positivity and the cloud of negativity is long gone.

You will get an opportunity to meditate and get rid of anxiety and depressive thoughts. Moreover, you will be able to enjoy the outdoor breeze and fresh air.

Physically running helps your body produce serotonin, the hormones that induce a feeling of bliss in your system. Along with serotonin in the brain, dopamine and norepinephrine are also released which helps with memory retention and attention issues.

Sounds amazing, right?

Sleep

With gaming, smartphones, social media, and whatnot, we don’t get enough sleep these days. Lack of sleep negatively affects your performance and the ability to focus on the task and represses recall skills as well.

Moreover, it instigates depression and increases your stress levels, and you display aggressive classroom behavior. We know that a late-night study session before your exam sounds good and you want to stay up late to finish that assignment.

However, we recommend that you sleep to support your cognitive performance activity.

Nutrition

A balanced diet is good for everyone, but especially for students since fast foods and processed foods are readily available in the school canteens and cafeterias. You have to ensure that kids learn the importance of good eating.

We all know it is very easy to sit in front of the computer and eat several bags of chips at once. However, that is unhealthy. If you eat improved food, it increases the blood flow to your brain and keeps the brain sharp.

Eating small, improved meals at regular intervals will keep the mind fresh and blood glucose levels normal. There are so many difficulties and challenges, and to successfully navigate through them, you need to exercise.

Better Lifestyle for Improved Grades – Final Word

We live in a busy world today where it is very easy to neglect our health and make bad lifestyle choices. When you are responsible for learning, you have to balance physical and academic activities.

Choose a physical activity for physical fitness that will keep both your brain and body sharp and fresh! An increase in physical activity is one of the components of improved academic performance. Moreover, it improves your performance and also helps keep a positive relationship with your body.

Time spent training your abilities is time well spent. Here is to a healthier life!

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents.  That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

• When running on a quiet and safe residential road
• During an organized race
• Roads on which traffic is almost nonexistent
• Roads without sidewalks
• Frozen sidewalks that may be hazardous and/or slippery.
• Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

Here’s how to carry your keys while running

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit 

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.

Conclusion

There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

**This is a Sponsored Guest Post by my friend Alina Boskar **

Studies have shown that most students tend to be more active and do exercise more in high school but once they transition to higher education, they develop sedentary habits. This is due to a large number of assignments. And often students simply do not have enough time to combine self-development, sports and study, although not everyone suffers from such problems, some students actively use thesis helper online, thereby simplifying their study period.

Unfortunately, such statistics are widespread, while many freshmen are deluded that it is possible to successfully combine study, sports, household chores and often also work. So it is not uncommon for students to start looking for dissertations and term papers for sale due to an acute lack of time and unexpectedly difficult tasks. However paradoxical it may seem, allowing at least the necessary minimum time for physical exercises, you will notice that you begin to get more done and remember things better, thereby more than offsetting the time spent.

Many studies have been done on the effect of physical exercise on the brain and most of them have concluded that being physically active helps improve brain performance. Specifically, running has several health benefits to a student and if they make it a habit to run daily, their performance in college will also improve.

Student’s mental health improves

Running helps improve brain health and expel tension and stress that can affect the brain’s functionality. All of this works due to the increased release of norepinephrine that assists the brain to respond more positively to stress. 

The brain processes everything an individual sees, hears, perceives, or feels. The rate at which the brain processes and interprets these circumstances is highly dependent on its health status. If the brain is stressed, tired, or with less oxygen circulation, it will not function effectively. 

When a student creates time to run at least thirty minutes daily, their mind stays calmer and relaxed. All these processes combined help increase brain activity and the rate of processing information. The brain stays healthier and due to the right information processing, the student will perform better academically. 

Physical activity is directly related to academic performance because of the enormous health benefits a student gets. Students should therefore make it a habit to exercise daily, have a study routine and eat healthily. Unhealthy eating will affect positive outcomes from a student’s exercise habits and as described in students essays on eating disorders, it may lead to many health complications like obesity and heart diseases. If students want to avoid negative education effects and perform well, they should combine healthy eating with exercise.

The student’s physical body stays healthy

Sedentary habits can adversely affect the nature and health status of the body. When the body is not healthy, a lot of negative feelings will accompany the student. They might excessively gain weight, feel fatigued all the time, become lazy and spend more time in bed. Eventually, their academic performance will be negative because they will spend less time studying, fail to attend lessons, or do assignments. 

Running is a physical exercise that works wonders in the body. The student will burn more fat and keep their weight in check. They will build their muscles, become stronger and physically active. Due to activity, the student will spend more time studying, stay refreshed and enjoy going for lessons. Their performance in college will improve. 

Students stay organized

Getting time to go out and run requires a student who is organized. Mostly, their running time will be early in the morning before breakfast, morning study, or lessons. To achieve this goal, a student will have to plan and create schedules on when to go for exercise, study, attend lessons, and do other activities.

The student will learn to plan their time and create time when they have extra activities to do in college. Because their mental health, physical and cardio health will keep improving, they will stay active and achieve more. The student will stay organized and the fruits they will reap are the best grades in college. And if they still face difficulty in managing their work assignments, they can use health essay examples on Samplius for reference. A large database of free samples is the best thing they can use to champ their studies.

Students boost their performance in learning 

Studies have shown that at least 50% of students do not engage in any exercise. Most of them think they cannot make it to run daily while others try once and abandon the habit because they felt tired, they are not used to or get challenges.

For the student who manages to continue with the habit, they soon realize it’s possible to achieve anyth ing when they make it a habit. Running also helps the brain perform better due to more oxygen supply and the physical body stays healthy.

Their body will stay relaxed, active and they will remain eager to do and achieve more in college. All these positive habits and outcomes help students to learn to study consistently and boost their performance in learning.

Conclusion 

Running has many benefits to a student in terms of social life and grades. Running in a group creates a way for lasting friendships with people who can support each other during study. Running helps promote life skills like being organized, respectful and disciplined. Their body and brain get higher oxygen flow which helps increase focus, memory, and concentration and keeps the brain part responsible for learning activities. Students’ self-esteem and cognitive ability improve and their performance in college improves.

Author’s Bio:

Alina Boskar works for a local newspaper where she writes current news articles, editorial and career and jobs related articles. Besides that, she works as a freelancer and helps students write their assignments, especially essays and thesis. Her free time is spent sketching cartoons, taking Zumba classes and reading history books.

** This is A Sponsored Post**

Running three miles a day is one of the best things you can do for your health.

When I started this out for the first time, the thought of running three miles felt like a huge mountain to climb. But once I built the habit, it transformed my fitness in ways I never imagined.

Whether you’re running for weight loss, fitness, or mental clarity, making three miles a part of your daily routine can significantly impact you.

Here’s what you need to know about running three miles a day, how long it takes, and how it can help you lose weight.

How Long Does It Take to Run 3 Miles?

The time it takes to run 3 miles depends on various factors, including your fitness level, age, running surface, and weather.

When I first started, I was in the 12-minute-per-mile range, and honestly, that’s perfectly fine! It took me about 36 minutes to complete the distance, and I’ll never forget how satisfying it was to hit that three-mile mark.

For elite runners, three miles can be knocked out in less than 15 minutes, but for most of us, it’ll take around 30 to 45 minutes, depending on your pace.

Here’s a quick breakdown of average times based on pace:

5:00 per mile = 15 minutes for 3 miles
6:00 per mile = 18 minutes for 3 miles
7:00 per mile = 21 minutes for 3 miles
8:00 per mile = 24 minutes for 3 miles
9:00 per mile = 27 minutes for 3 miles
10:00 per mile = 30 minutes for 3 miles
11:00 per mile = 33 minutes for 3 miles
12:00 per mile = 36 minutes for 3 miles
13:00 per mile = 39 minutes for 3 miles
14:00 per mile = 42 minutes for 3 miles
15:00 per mile = 45 minutes for 3 miles

Following a run/walk pattern is okay if you’re new to running. This method eases your body into running and makes the workout more manageable. When I started running, this approach helped me build endurance without feeling like I had to immediately conquer the entire distance.

Will You Lose Weight Running 3 Miles a Day?

One of the top reasons people start running is for weight loss; running 3 miles daily can help.

Running three miles daily made a huge difference when trying to shed some extra pounds. But the real key was combining it with a solid nutrition plan.

You’ve probably heard this a million times, but it’s true: you can’t outrun a bad diet. No matter how far or fast you go, nutrition plays a huge role in your success.

If you’re eating a balanced diet that creates a calorie deficit (burning more calories than you consume), running will help you lose weight.

On average, you burn about 100 calories per mile, so a 3-mile run burns around 300 calories. That adds up to about 2,100 calories per week—roughly 0.6 pounds of fat lost if you consistently maintain a proper diet.

Who Shouldn’t Run 3 Miles Every Day?

Before diving into a daily 3-mile routine, consider your current fitness level.

Running every day isn’t for everyone, especially if you’re new to the sport or have previously dealt with injuries. I’ve seen runners rush into high mileage only to be sidelined with injuries. It’s always better to build up gradually than to push too hard too soon.

Here are a few situations where you might want to hold off:

Total Beginner: If you’ve never run, start with shorter distances and build your endurance over time.

Injury History: If you’ve had issues with knee pain, shin splints, or other injuries, running daily could aggravate those issues.

Health Concerns: If you’re over 50, have a chronic condition, or are significantly overweight, check with your doctor before starting a daily running routine.

How to Start Running 3 Miles a Day

If you’re ready to give it a shot, here’s how you can make the transition smoother and more manageable:

Run At The Same Time Every Day

The best way to make your new running habit last is to do it at the same time every day.

And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.

Running at the same time every day helps reinforce the behavior, making it easier to turn into a habit.

Monitor Your Training

Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. A sports watch can also be useful.

Listen To Your Body

The best way to get fit without getting hurt is to pay attention to your body, especially when running three miles daily.

So, if everything keeps going fine while running three miles a day, keep going forward.

However, if your body tells you it’s time to step back, listen, and rest for a day or more.

Red flags to pay attention to include:

• Elevated heart rate
• Insomnia or difficulty staying asleep
• Persistent aches and pains
• Nagging injuries
• Unwanted weight loss
• Losing appetite
• Feeling agitated or edgy
• Chronic dehydration
• Mediocre athletic performance, such as premature fatigue or slower running time.

If some of these symptoms are not fading within a few days, you should consider consulting your doctor to determine if something else might be behind them. Leave nothing for chance.

Don’t get obsessed with hitting a certain daily mileage if you feel sore or tired. Use some common sense to avoid a potential injury or burnout.

Practice Good Running Habits

Running, whether for a mile or ten, is a high-impact exercise that can take a toll on your body and mind, especially if you do it daily.

To help you avoid getting into trouble, try taking the following simple measures to help you build a better running practice.

• Get the right shoes—head to the nearest running specialty store and ask the staff to analyze your running gait and style to find the best shoe that matches your needs.
• Soft surfaces–it should come as no surprise that running on asphalt and concrete is harder on your body than on soft surfaces such as dirt, wood trails, or grass. So do your body a favor and stick to softer running terrains.
• Try Aqua Jogging– This is the perfect cross-training activity for runners that can help build your running endurance and have little to no impact on your body.
• Keep it easy– Pace yourself properly while running three miles. Stick to an easy and conversational pace to help reduce the impact on your muscles and joints.

The Conclusion

Running three miles daily can be challenging but incredibly rewarding once you build the habit.

Not only will you improve your fitness and mental clarity, but you can also see significant weight loss with the right diet.

Running three miles daily was a game-changer for me physically and mentally.

The key is to start slowly, listen to your body, and stay consistent. Some days will feel easy, while others might feel like a grind—but every run brings you closer to your fitness goals.

Got any questions or comments? Drop them below, and I’ll gladly help you on your running journey!

David D.

Ever wondered how many steps make up a mile?

While it seems simple, the answer is a bit more complex.

The exact number depends on many factors.

If you’re walking, you’ll take around 1,800 and 2,500 steps per mile. If you’re running, that number drop to roughly 1,400 to 1,700 steps.

As a runner and coach, I’ve seen how individual this number can be so let’s break down how many steps you’re likely taking in a mile, whether walking or running.

How Many Steps in a Mile Walking?

On average, there are between 1,800 and 2,500 steps in a mile when walking.

So why the difference?

It’s all about stride length, which varies with height, speed, and even gender.

Taller people take fewer steps because they cover more ground with each stride, while shorter individuals will take more steps to cover the same distance.

In my experience, most fitness trackers give you a pretty good estimate but remember that your pace—whether you’re strolling or power-walking—will also affect your step count. And here’s how long it takes to walk a mile.

How Many Steps in a Mile Running?

Running means fewer steps per mile because your stride length naturally gets longer.

On average, running a mile takes about 1,400 to 1,700 steps. For example, if you’re 5’6” tall and running at a 9:00 per mile pace, you’ll likely take about 1,480 steps in that mile.

Use this figure as a rough guideline, but keep in mind that individual’s stride will vary depending on their running style and speed. It’s always interesting to see how runners with different builds and gaits adjust their stride over time.

Factors That Impact Step Count

A few key things affect your step count, whether you’re walking or running

Stride Length

Stride length is the biggest factor in your steps per mile

The average stride length is about 2.1 to 2.5 feet for most people. The longer your stride, the fewer steps you’ll take to cover a mile. Since running boosts your stride length, you end up with fewer steps per mile compared to walking.

That makes sense, right.

Once you know your steps per mile, you can plan out your goals more easily and see how far you need to walk or run to reach the recommended 10,000 steps.

Height:

Taller individuals generally have longer strides, meaning fewer steps per mile. This is why height plays such a big role in step count. Elite runners, especially sprinters, are often taller, which helps them cover more ground with each stride.

Sex:

Men tend to have longer strides than women due to differences in leg length and overall gait. This usually means men take fewer steps per mile than women do. However, that doesn’t mean women can’t achieve the same speed and efficiency—it’s just a matter of training your stride and form.

Figuring Out Your Step Count

You’ll need to know your stride length to estimate your personal step count. After finding your stride length, here’s a quick formula to calculate your steps per mile

• 5,280 feet (the length of one mile) ÷ stride length = steps per mile.

For example, if your stride length is 2.5 feet, you’d divide 5,280 by 2.5 to get 2,112 steps per mile.

Many fitness trackers ask you to input your stride length during setup so they can accurately track your steps and distance. I recommend using one of these devices if you’re serious about tracking your progress. I’ve found it to be an invaluable tool for both myself and my runners.

How Many Steps in a Mile Running – Based on Height

Here’s a quick look at how your height impacts the number of steps you take when running a mile:

As you can see, taller runners take fewer steps per mile due to their longer stride length. If you’re on the shorter side, don’t worry—plenty of shorter runners have achieved incredible times by focusing on form and efficiency.

Walking vs. Running Step Count

So, what’s the difference between walking and running regarding step count? When walking, you’ll take anywhere from 1,800 to 2,500 steps per mile, while running reduces that number to 1,400 to 1,700 steps. The faster you go, the longer your stride becomes, and the fewer steps you take to cover the same distance.

If you’re training for a race, knowing your average steps per mile can be a helpful way to gauge your progress and adjust your training plan. I like to use step count as a secondary metric to monitor consistency in my stride—especially during longer runs.

Tracking Your Steps

There are plenty of ways to track your daily steps, whether walking or running. Fitness trackers like Fitbit, Apple Watch, and Garmin are excellent options for keeping tabs on your steps, distance, and stride length. If you’re more old school, a simple pedometer will do the job.

To get the most accurate data, wear your tracker throughout the day—from when you wake up until bedtime. This will give you a full picture of how many steps you’re logging daily. I’ve had clients who were shocked by how few steps they took, but with a few changes, they could ramp up their activity levels significantly.

Curious about walking 10000 steps everyday? Check out this article.

How Many Steps In A Mile Running – Based on Height

Here’s a table of the average number of steps per mile running, according to data analyzed by an  ASCM Health and Fitness Journal.

Steps In One Mile Running

The same study from before has also shared the following norms.

Step Count Norms For Men

Step Count Norms for Women

Steps Per Mile Table

Once you figure you your average step length, input in this table to figure out the number of steps in a mile walking or running.

Source: 10000 Steps – The Walking Site

Additional links:

• How to perform running strides
• How long does it take to walk five miles
• How to improve mile speed

The Conclusion

Ultimately, the number of steps you take in a mile depends on several factors, including height, stride length, and pace.

If you’re walking, expect to take between 1,800 and 2,500 steps per mile. If you’re running, that number decreases to around 1,400 to 1,700 steps.

Now that you know how many steps you’re taking, you can use this information to fine-tune your training, aiming to hit 10,000 steps per day or working on running efficiency.

Got any questions or comments? Feel free to drop them below—I’d love to hear about your step-counting experience!

If you’re like most runners, you’ve probably finished a late-night run feeling hungry and unsure what to eat.

We want to refuel but don’t want to undo the hard work we just put in by choosing the wrong foods.

I get it; I’ve been there, rummaging through the fridge at 10 p.m., questioning if peanut butter toast is a post-run friend or foe

But here’s the good news: Eating after a night run isn’t just okay—it’s essential!

Done right, a good meal can turbocharge your recovery, amp up your performance, and gear you up for the next run.

Sounds like a good deal? Then let’s get to it.

In this guide, I’ll break down the best strategies for eating after a night run. We’ll cover why it’s important to eat post-run, what foods to go for, and what to avoid.

The Importance of Post-Run Eating

Running, especially at night, takes a toll on your energy stores. Your body uses glycogen (stored carbs) to fuel your muscles, and after a hard effort, these stores are depleted.

Plus, your muscles experience tiny tears that need protein to repair and rebuild. Skipping food after a night run? That’ll leave you fatigued the next day and can even slow your progress.

I used to skip post-run snacks, thinking I’d save calories by waiting until breakfast. But I noticed that I’d wake up feeling groggy and stiff, like my body was running on empty.

Now, I always eat something with carbs and protein after a run, and I can feel the difference—it’s like giving my muscles the “thank you” they deserve for all that hard work.

Here’s the deal: After you run, especially at night, your body needs two main things—carbohydrates to replenish glycogen and protein to repair and rebuild muscles.

I know I’m repeating myself, but missing that key recovery window can drag down your energy and your progress.

I cannot emphasize this enough.

When To Eat After a Night Run

After cooling down, aim to grab a bite within 30 to 45 minutes.. This is when your body is most receptive to absorbing nutrients to replenish glycogen and start muscle repair.

I know what you’re thinking—it’s late, you’re tired, and a full meal might feel overwhelming.

No worries!

A simple snack with carbs and protein does the trick. One of my go-to’s is a banana with almond butter or a quick smoothie with protein powder, spinach, and berries. Quick, easy, and effective!

So, what should you eat to refuel effectively after a night run? The key is to focus on a balance of carbohydrates and protein. Here’s why:

• Carbs help restore the glycogen (energy) you use during exercise.
• Protein aids in repairing and rebuilding the muscle fibers that were stressed during your workout.

A good rule of thumb is to aim for a 3:1 ratio of carbs to protein in your post-run snack or meal. This ensures you’re giving your body the right fuel to recover.

One of my favorite post-run meals is brown rice with grilled chicken and veggies. It’s simple, filling, and gives me the carbs and protein I need to recover. I also love having sweet potatoes—they’re packed with nutrients and taste amazing with a little olive oil and sea salt.

Here are a few more light, easy-to-digest options that won’t weigh you down before bedtime:

• Banana with almond butter – A perfect combo of carbs and healthy fats.
• Greek yogurt with fruit and granola – Packed with protein and fiber-rich carbs.
• Whole-wheat toast with avocado and a boiled egg – A great mix of complex carbs and protein.
• Smoothie with spinach, berries, and protein powder – Easy to make and packed with nutrients.
• Grilled chicken or tofu with sweet potato – A balanced meal that’s filling but light enough for an evening.

The goal is to provide your body with fuel that helps it recover without being too heavy before bedtime. And don’t worry—you don’t need to prepare a gourmet meal every time!

Carbs: 

Post-run, go for complex carbs; they’re your best bet. Packed with fiber, complex carbs help keep your metabolism steady, boost digestion, and even promote better sleep

Good sources of complex carbs include:

• Brown rice
• Sweet potatoes
• Whole-wheat pasta
• Quinoa
• Oats
• Vegetables (broccoli, spinach, carrots)

What Not To Eat After Running At Night

While it’s important to refuel after a run, you’ll want to avoid certain types of foods—especially if you’re eating late at night. Although white bread and sugary snacks give you a quick hit of energy, they don’t really help with long-term recovery

Here’s what to avoid at night:

• White bread or pasta – These refined carbs are digested quickly and can cause your blood sugar to spike.
• Sugary snacks (cookies, candy, etc.) – They may seem tempting, but they don’t offer much in terms of recovery fuel.
• Fried or greasy foods – Harder to digest, which can interfere with your recovery and sleep.
• Alcohol – While a post-run beer might sound appealing, alcohol can dehydrate you and slow down your recovery.

Experiment with Foods and Listen to Your Body

Finding the best post-run fuel is a personal journey. Your body’s needs might differ from someone else’s, so it’s important to discover what works best for you. Here’s how to start experimenting and tuning into your body’s cues.

Experiment with Foods

Every runner’s body responds differently to certain foods, so trying out new options can help you fine-tune your post-run nutrition.

• Keep a Food Journal: Track what you eat after each run and note how you feel in the hours or days afterward. Are you recovering well? Are you feeling energized or sluggish? These insights can guide you in building a routine that best supports your performance.
• Try New Recipes: Mixing up your post-run meals can keep things exciting and help you discover new favorites. For a refreshing recovery drink, try a smoothie with protein powder, spinach, and berries. It’s packed with protein, antioxidants, and natural carbs to kickstart your recovery.

Listen to Your Body

After a run, tuning into your body’s hunger and recovery signals is key to giving it what it truly needs.

• Check Your Hunger Cues: If you’re not feeling very hungry, don’t force a big meal. Opt for something light, like a yogurt or a handful of nuts, to satisfy your body without overwhelming it.
• Incorporate Post-Run Stretching: As you’re preparing your snack or meal, take a few minutes to do some gentle stretches. Stretching after a run helps your muscles transition into recovery mode, reduces stiffness, and promotes relaxation.

Final Thoughts: 

Bottom line, refueling after a night run is all about striking the right balance.

Eating the right mix of carbs and protein within 30 to 45 minutes of finishing your run will help your muscles recover, restore your energy, and get you ready for your next workout.

Plus, it doesn’t have to be complicated—keep it simple, and focus on whole, nutritious foods.

So, the next time you finish a run after dark, don’t skip that post-run snack. Your body will thank you for it! Please feel free to share your favorite post-run meals or snacks in the comments below. I’d love to hear what’s working for you!

Thanks for reading, and keep running strong!

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. The rest is up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

If you’re reading this, you likely enjoy drinking alcohol, especially after a hard run.

And from the looks of it, why not. Alcohol is relaxing, calming, and a lot of fun.

Here the thing though.

Whether you run to stay fit or train for a race, it’s key to understand the impact that alcohol has on your performance, fitness, and overall health.

So, where does one draw the line?

Fret no more.

In today’s article, I’ll delve a little deeper into the effects of alcohol on running performance and recovery.

Sounds great?

Let’s get started.

What is Alcohol?

Whether you choose to have a beer, a glass of wine, or a shot of your favorite spirit—all of which contain alcohol, thus, have an effect on your body.

But first things first, let’s explain what alcohol actually is.

When people talk about alcohol, they usually refer to the substance found in beer, wine, and spirits.

More specifically, alcoholic drinks contain ethanol, which is a type of chemical substance produced by the fermentation of fruits, grains, and other sources of sugar.

The Production Process

To make alcohol, grains, vegetables, or fruits are put through a process called fermentation.

During this, bacteria or yeast react to the sugars in food, which, in turn, releases ethanol and carbon dioxide. This is why the longer the fermentation, the stronger the booze.

Stronger booze undergoes a process known as distillation, in which a portion of the water is pulled out, leaving a more potent concentration of alcohol and flavor with better aftermath.

The drink alcohol punch depends on how long it is left to ferment.

For example, vodka is produced from the sugar in potatoes, and wine is made from the sugar in grapes.

The Impact Of Alcohol

Alcohol is one of the most popular psychoactive substances in the world. It can influence both your physical and mental state.

When you drink alcohol, your liver will do most of the legwork to break down the booze into acidic acid.

Once the alcohol reaches your bloodstream through your stomach, it will find its way to virtually every organ in your body, especially your brain.

In there, alcohol impairs activity between your nerve cells and your brain’s pleasure pathways. This often will make you feel more relaxed, but it impacts consciousness, reduces inhibitions, compromises judgment.

I can go on and on, but if you have ever had more alcohol than you should, then you know what I’m talking about.

What’s more?

Keep in mind that alcohol has a varying effect on different people.

Your blood alcohol content, BAC, depends on your gender, size, and age.

Other variables that impact how booze affects our body include

• Emotional state
• Personality type
• Past experience and history with alcohol
• Diet habits and stomach content
• Present mood
• Environment
• Stress level
• And so much more

Is Alcohol A Drug

While it might not be the first thing to cross your mind, alcohol is actually a drug in the shape of a liquid. That’s why there is a term alcohol abuse, just drug abuse.

In essence, booze is a psychoactive, mind-altering substance that impacts the way we feel, think, and behave.

While drinking alcohol may make you feel relaxed, the stuff is actually a depressant drug that slows down—or depresses—several parts of your brain as well as your central nervous system.

This, in turn, hinders the delivery of messages traveling between your brain and body, which, impacts the way you think, feel, and behave—Engaging in running, operating machinery, or anything that requires motor functions is never a good idea under the influence.

How Much Alcohol In Your Drink

Not all alcoholic drinks are made equal—some are actually stronger—as in having a high concentration of alcohol—than others. Keep in mind that the virgin not always the loser when it comes to alcohol.

Different types of alcoholic drinks have various amounts of alcohol content.

As a matter of fact, the volume of the fluid in your can, glass, or bottle doesn’t inherently match the amount of alcohol in a specific drink.

For example, fermented drinks, such as beer and wine, may pack in from 2 percent to 20 percent alcohol. However, liquor, or distilled drinks, contain from 30 to 60 percent or more alcohol.

Here’s the general breakdown of alcohol content in common drinks

• Beer – 2 to 6% alcohol
• Cider – 4 to 8% alcohol
• Unfortified Wine – 10 to 16% alcohol
• Fortified wine — 15 to 25% alcohol
• Liqueurs – 15% alcohol
• Rum – 40% alcohol or more
• Brandy – 40% alcohol or more
• Tequila – 40 to 50 % alcohol or more
• Gin – 40 to 50 % alcohol
• Whiskey – 40 to 50 % alcohol
• Vodka – 40 to 50 % alcohol

The Good Side of Alcohol

As you can already tell, alcohol is not all bad—especially when consumed  in moderation.

If you’re a light drinker and you take care of yourself, chances are you can keep on drinking alcohol as long as you do it responsibly—this means keeping your intake moderate.

But what moderate actually means?

According to the Mayo Clinic, moderate intake is anywhere up to two drinks for men and one drink for women.

In the US, the standard one drink packs in roughly 14 grams of pure alcohol, which can be found in

• 12 ounces of beer (355 milliliters)
• Five ounces of wine(148 milliliters)
• 5 ounces of distilled spirits. (44 milliliters)

Plenty of research has reported that keeping your alcohol intake moderate may offer health benefits.

For example, the American Heart Associating (AHA) reported that drinking a 5-ounce glass of wine every day may positively impact good (HDL) cholesterol levels.

1. Dehydration

One of the most detrimental effects of alcohol on exercise capacity comes down to dehydration.

Technically, alcohol is a diuretic.

This means the more alcohol you have, the more water is being released from your body through urination, which can lead to dehydration.

In fact, you can lose up to 3 percent of body weight in fluids within three to four hours of alcohol intake, which can be really problematic in the hot season.

Your kidneys are in charge of much water is allowed to stay in your body.

When these water levels exceed a specific amount, your kidneys begin eliminating the excess. This process is initiated by the brain through the release of Vasopressin, a hormone that signals the kidneys to stop dumping.

Therefore, your muscles will be receiving less oxygen and nutrients, so they’re going to get tired much faster.

What’s more?

When you’re in a dehydrated state, you’re prone to muscle cramps, strain, fatigue, and other issues.

2. Alcohol and Brain Function

One of the most dangerous side effects of excessive alcohol on your brain and nervous system function.

Liquor impairs your balance, motor skills, hand-eye coordination, and reaction time, decision making, which, in turn, compromises performance and increases injury risk.

What’s more?

Excessive drinking also increases your risk for accidental injury. A simple trip and fall may injure you so badly that you’ll have to stop training for days, even weeks, at a time.

3. Alcohol and Running Recovery

The main reason to avoid drinking too much alcohol boils down to its impact on your recovery

For starters, drinking in the evening, especially to excess, can negatively impact sleep. Proper sleep speeds up recovery, thus, essential to optimal athletic performance.

But since booze compromises sleep, your recovery will be slowed down.

More specifically, alcohol may affect your rapid eye movement sleep REM, which is the phase of sleep where most recovery happens.

During this stage, your immune system gets recharged so that could assist in muscle synthesis.

Secondly, long-term alcohol use may rob your body of the human growth hormone HGH, which is a chemical that plays a major role in repairing and building muscles.

In fact, research has reported that excessive boozing may decrease the secretion of the hormone by as much as 70 percent.

That’s really, really bad.

Your liver gets compromised, too.

The liver is a key detox organ that helps you recover from exercise as well as monitor blood flow.

Since excessive alcohol consumption increases blood flow, your liver will be busy regulating that instead of your body’s recovery.

That’s not the whole story when it comes to the impact of alcohol on your workout recovery.

Let’s dive a little bit deeper.

Additional resource – Can Running Help Cure Your Hangover?

4. Protein Synthesis and Muscle Growth

Having more shots than you should after a tough run can have terrible effects on muscle growth.

Not only does excessive intake affect your REM sleep and growth hormones, but it also hinders protein synthesis, the process by which amino acids are fused together to form complete proteins. This, in turn, decreases muscle growth.

Even occasional drinking may affect muscles in some individuals, research shows.

Don’t take my word for it.

According to research out of the American Journal of Physiology, Long-term alcohol use was linked to a decrease in muscle weight and lean body mass. The reason behind this boils down to the impact that alcohol has on the proteins that are in charge of muscle growth.

5. Alcohol and Nutrition

Alcohol itself contains little to no nutrients and minerals and thus not offering much in terms of nutritional value.

In fact, alcohol can go as far as to act as an ‘anti-nutrient.

Let me explain.

Alcohol also impacts your diet and how your body processes and absorbs nutrients. It impairs the normal metabolism of nutrients, vitamins, minerals, and primary fuel substances in several ways.

Some of which include:

• Limiting nutrient absorption by damaging the cells lining in the stomach and digestive tract
• Reducing the production of digestive enzymes from the pancreas
• Impairing the transfer of some nutrients into the blood
• Harming the body’s microbiome
• Limiting the conversion of B Vitamins, which are key in generating energy from carbs, protein, and fat.
• Impairing liver function, which in turn interferes with normal metabolism and storage of nutrients

6. Alcohol & Food Cravings

If you’re trying to stay healthy, you’ll want to keep your blood sugar levels stable.

However, drink more than you should, and it will impact your blood sugar level is affected. This will trigger cravings for junk food.

What’s more?

Alcohol also may trigger the release of galanin, which is a brain chemical believed to cause cravings in foods that are rich in fats.

Again, science backs this up.

According to research out of the American Journal of Clinical Nutrition, participants tend to overeat when consuming a high-fat meal and wash it down with alcoholic beverages.

That’s why if you tend to drink too much, you’re likely burning your candle at both ends—not only that you are not consuming enough nutrients, but the nutrients you do consume are not utilized well.

7. Alcohol and Weight Gain

I hate to sound like a broken record, but alcoholic drinks pack in lots of calories but offer little to no nutritional benefits. In fact, alcohol has seven calories per gram.

And all of these extra calories get stored in your body as fat, usually accumulating around the stomach area. After all, that’s why they call it beer belly.

Again, the easiest way to prevent weight gain related to drinking is to actually cut down on your alcohol intake and undoubtedly not rely on burning extra calories from alcohol through logging in more miles.

You cannot outrun a crappy diet, no matter of fast/long you go.

8. Alcohol and Injury

Last but not least, alcohol may compromise your body’s ability to recover from soreness or injury.

Alcohol is a blood vessel dilator. It, basically, causes your blood vessels to dilate and to transfer more blood to the injured area.

When you feel sore or injured, you’re supposed to ice the injured area to soothe swelling/pain and constrict the blood vessels.

Alcohol reverses this process by increasing increase blood flow to the affected region, therefore, increasing the amount of time it takes for an injury to heal.

Not only that, but booze also increases the risk of bleeding and swelling around soft tissue injuries, making the recovery period longer.

These include

• Muscles injury
• Bruises
• Sprains
• Inflammation
• Cuts

The reason?

It is believed that alcohol increases endocrine stress responses, which limits blood coagulation and prevents complete healing.

Research conducted at the National Institute of Public health confirms these findings as researchers have reported that excessive drinking negatively impacts the post-surgical healing process.

In other words, alcohol and injury are a bad combination.

What’s more?

To make things worse, alcohol may mask pain which may lead you to postpone treatment since it masks pain symptoms.

Pain serves a good function—it tells us that something is wrong. When you don’t feel it, chances are you won’t take care of your injury. This not only prolongs your healing time but may also cause further injury. And you don’t want that.

How Much Should You Drink?

Don’t get me wrong.

I’m not trying to dissuade against drinking alcohol in today’s post.

As a matter of fact, you shouldn’t completely abstain from booze to live a healthy life, but you should also pay attention to the possible downsides of excessive drinking.

As previously stated, moderate intake of the stuff is actually good. In fact, it’s ok to have a few drinks every here and there—as long as you have things under control.

So How Much is Too Much?

This a tricky question to answer.

But, based on the guideline I shared before, if you had more than one drink—in 12 ounces (355 ml) of beer, five ounces (148 ml) of wine, and 1.5 ounces (44ml) of spirits, know that you’re on your way to having more than you should.

And consequently, your running will suffer.

What’s more?

If you’re serious about performing your best before a hard session or race, then avoid drinking altogether at least the 24 hours before.

If you can’t do without the drink, then at the very least limit yourself to one or two and chase it with enough water to offset any negative impact.

What’s more?

Spread out your alcoholic drinks and drink plenty of water between each drink.

All in all, I’d recommend limiting your weekly drinking to around 14 to 16  units per week.

Running And Hangovers

Technically, hangovers are the by-product of alcohol toxicity and the impact of byproducts of fermentation called congeners that are found in most alcoholic drinks.

Here’s the truth:

A hangover will impact your running performance.

Even mild hangover symptoms, such as hypersensitivity to outside stimuli and headache, may impair your body’s ability to perform at its best.

But should you or should you not?

Again, it depends on how serious of a hangover you’re dealing with.

If it’s just a mild hangover without unbearable pain, running will be fine.

But, if you’re suffering from a serious hangover, you might also be dehydrated, which would make running a bad idea.

When you experience a hangover, you likely have felt symptoms such as :

• Soreness
• Nausea
• Headaches
• Depression
• Fatigue

I hate to sound like a broken record, but research, yet again, has found that these symptoms may decrease athletic performance and have been known to lower aerobic power by as much as 11 percent.

That’s quite a lot.

So, if you have a stubborn hangover, you’re better off not running as it can increase your injury risk and further dehydrate you.

Instead, on a morning of a hangover, focus on drinking plenty of water and consuming enough nutrients before make up your mind to go out for a run.

Conclusion

Alcohol is widely consumed around the globe by the general population—runners are no exception.

Although as a runner, you should pay special attention to the impact that alcohol has on your recovery and performance, moderate intake poses less risk than heavier drinking. So stay moderate.

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

In the meantime, thank you for dropping by.

Keep running strong

David D.

Curious about average stride length and how to increase it? Then you’ve come to the right place.

There are many things you can do to improve as a runner, and one of the most efficient ways is to improve your running technique.

One key component of running form is running stride length, but it’s often overshadowed by the debate over foot strike and which part of the foot should strike the ground first.

That’s a shame.

Whether you’re a trail runner or an ultra-marathoner, finding your ideal stride length will help keep you running strong and injury-free.

In this article, I’ll explain what stride length is all about, why it’s important, and how to examine your running form in order to improve your stride length.

What Is Running Stride Length?

Before we get into the technicalities, let’s first get some definitions out of the way.

Most runners use the terms stride and step interchangeably—I’ve done that on multiple occasions, too throughout this blog. But, technically, these stand for different things.

Stride length refers to the distance covered when you take a set of steps, one with each foot.  It’s essentially the length, width, or amplitude of the distance you cover with one running stride that includes two steps, the right and the left.

In technical terms, average stride length is the distance covered between the initial contact of your foot and the consecutive contact of that same foot.

Stride length varies from runner to runner, but most research suggests that the ideal running stride should be relatively short.

On the other hand, step length the distance you cover when you take one step.

In running terminology, step length describes the distance covered between the initial contact of the ball of the foot and the contact of the opposite foot.

That’s why in reality, a stride length is usually double the step length—assuming that the right step is roughly the same right left step. You’ll take twice as many steps per specific duration than stride. So stride frequency equals half that of step frequency.

See, it’s not rocket science.

What Is The Average Stride Length?

According to research, the average walking step length is about 2.5 feet or 30 inches. This means that the average walking stride length would be roughly 5 feet or 60 inches.

This means that for the average guy (and girl), the rough distance from the initial contact of the right heel and the initial contact of the left heel is just over 30 inches.

But these are mere generalities as there are many variables that influence average stride length, including hip joint anatomy

• Height
• Gender
• Age
• Illness
• Injury
• Terrain

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

This where the stride rate becomes more relevant in the running world.

Cadence refers to the number of your time your feet hit the ground during one minute of running and is usually expressed in steps per minute (SPM).

Surveys show that the average runner takes about 150 to 170 steps per minute, whereas elite athletes have a cadence of about 180 steps per minute or higher. The variance in stride rate boils down to elements such as fitness level, height, running technique, speed, hip strength, terrain, etc. Thus, the perfect cadence doesn’t exist.

To figure out cadence, count the number of times your right foot strikes the ground while running for 60 seconds, then multiply it by two.

The Problem with Running Stride Length

One of the most common mistakes a runner can make is overstriding, which means extending the foot too far in front of the body.

You might be doing this because you want to increase your speed, but this may wear out your muscles and joints—and let’s be real, running is already taxing enough. This often happens when your cadence is below 160.

Overstriding also causes excess vertical oscillation, which wastes energy bouncing up and down instead of moving forward.

What’s more?

It’s also harder to maintain a stride that’s too long overextended mileage as your body has to work harder to stride further. This, and I hate to sound like a broken record, wastes your energy and increases your fatigue.

The easiest way to maintain is to try to keep your foot strike under your body.

And as a rule, avoid the urge to lengthen your stride when trying to pick up the pace. Instead, take shorter strides and quick your turnover steps.

That way, you can increase speed without reaching too far forward with your feet.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

To improve speed, you’ll want to increase your cadence, pulling your foot from the ground quicker.

The shorter the time your feet are on the ground, the longer in the air, which is where forward movement occurs.

If you focus on extending or reaching forward with your leg, you’ll actually limit your speed by keeping longer on the ground.

This also forces you to wait a bit longer as your body is catching up before you take the next step. So on and so forth.

You can also work on improving your average stride length by training with a metronome.

Ideally, you should shoot for 180 steps per minute, and as you pick up the pace, so does cadence. The ideal SPM for 100-meter sprints can be as high as 230. If the metronome is too old-school, try constant upbeat music.

How To Practice the Ideal Running Stride Length

The best way is to practice it regularly by including speedwork intervals in your workout plan.

Begin by setting your metronome at 190-200, then perform short intervals, 30 to 60 seconds long, running as fast as you can while focusing on a quick leg turnover.

Take one full minute of rest between each interval, then repeat the process for 15 to 20 minutes.

There are also plenty of drills to help you get the most out of each step while running. This helps improve your muscle elasticity and joint range of movement, which, in turn, increases your speed and endurance while delaying fatigue.

Here are a few

Hops

Power Skips

Calf Hops

https://www.youtube.com/watch?v=XMQ_EmjELOQ

Intention of Falling

Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

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

In the meantime, thank you for dropping by.

Keep training strong.

Tired of your runs turning into itchy, painful ordeals? If you’re on the quest for the ultimate guide to banishing chafing while running, you’ve landed in the right place!

Chafing is the bane of many runners’ existence. If you’ve been spared its wrath, consider yourself lucky. But for the rest of us, those red, irritated, and sometimes even bleeding areas are all too familiar.

Fear not, though, because, in this article, we’re diving deep into the world of chafing. We’ll uncover what it is, what causes it, and where it loves to strike the most.

Plus, I’m dishing out expert tips on treating and preventing this pesky problem so you can get back to enjoying your runs without the discomfort.

So, are you ready to say goodbye to chafing and hello to a smoother, more enjoyable running experience?

Let’s lace up those shoes and get started!

What is Runners Chafe?

Chafing is a common issue for runners, and it occurs due to skin irritation caused by friction. This irritation can result in blisters, rashes, or raw skin, and it’s medically referred to as irritant contact dermatitis.

Chafing typically happens when there is repetitive rubbing of skin against skin or clothing-on-skin. Common areas prone to chafing in runners include the inner thighs, crotch, neck, nipples, and armpits.

As you run longer distances or in hot conditions where your body temperature rises, and you sweat more, the likelihood of experiencing chafing increases. While chafing itself is not a severe injury, it can be painful and uncomfortable, and if left untreated, it may lead to infection.

Why Do I Get Chafed While Running

Chafing tends to be more prevalent during long-distance running, but it can occur with any repetitive movement.

Several factors can either cause or contribute to chafing while running. These include:

• Poor-Fitting Clothing: Clothing that doesn’t fit well can rub against your skin, causing irritation. This includes clothing that is too tight or too loose.
• Being Overweight: Extra weight can lead to increased friction, especially in areas where skin rubs against other skin or clothing.
• Having Large Muscles: Muscular thighs or other body parts can create more friction, increasing the risk of chafing.
• Sensitive or Dry Skin: Skin that is sensitive or overly dry is more susceptible to irritation and chafing
• Hot Weather: High temperatures can lead to increased sweating, which can exacerbate chafing.
• Humidity: High humidity levels can make sweating less effective at cooling the body, increasing the likelihood of chafing.
• Excessive Sweating: People who sweat heavily are at greater risk of chafing, as the excess moisture can contribute to friction.
• Fabrics that Don’t Wick Moisture: Some fabrics, like cotton, can trap moisture against the skin, making chafing more likely.

The Main Symptoms

Chafing typically starts with the formation of a hot spot, which is a sensitive or slightly painful area of skin that’s beginning to get irritated. Detecting these hot spots early is crucial to preventing full-blown chafing.

How To Treat Chafing While Running

Although some of the preventative steps below help with chafing, sooner or later, you might find yourself left with a painful and raw rash.

In fact, chafing happens to everyone—sooner or later.

But don’t worry.

There are a few steps you can take right away if you get back from a run with a raging rash. These should help soothe the pain and speed up your recovery.

Let’s dive into the main ones.

Additional Resource – Your Guide To Runners Nipples

Wash The Chafed Area

When you shower after a run, use lukewarm water to clean the chafed area. Avoid hot water, as it can worsen the burning sensation.

No Chemicals

Do not use hydrogen peroxide or alcohol on the chafed area, as these can be painful and may not promote healing. The outer skin may appear dry, but inflammation can still be present.

Antibacterial

Use a mild antibacterial soap to clean the chafed skin gently. This helps reduce the risk of bacterial infection, such as folliculitis.

Do Not Rub

After cleaning, apply a moisturizer to keep the skin hydrated. Dry skin can worsen chafing and delay healing.

Additional Resource – Your guide to runners itch

Cover The Region

After cleaning the chafed area, it’s important to cover it properly to aid the healing process and prevent further irritation.

Here’s what you can do:

Place a bandage or sterile gauze pad over the chafed area. Make sure the bandage allows the wound to breathe while providing protection. Avoid using adhesive bandages directly on broken skin to prevent further irritation.

What’s more?

Do not use antibiotic ointment on a chafed area that already shows signs of infection. If you suspect infection, consult a healthcare professional for appropriate treatment.

When To See A Doctor

While most cases of chafing can be managed at home, there are situations where you should seek medical attention.

If you notice any of the following signs, it’s important to consult a doctor:

• Skin Discoloration: Chafing may cause the skin in the affected area to become discolored or darkened. If you observe significant changes in skin color, it’s advisable to see a healthcare professional.
• Swelling: Excessive swelling in the chafed area may indicate an underlying issue or infection. Consult a doctor if the swelling is severe or persistent.
• Crust Formation: If the chafed area develops crusts, it could be a sign of infection. Seek medical advice to address the infection and prevent it from worsening.
• Fluid Discharge: Any discharge of blood or pus from the chafed region is a concerning sign. This may indicate an infection that requires medical treatment.
• Hot Skin: If the skin in the chafed area feels hot to the touch or if there is a significant increase in skin temperature, consult a healthcare provider.
• Redness Spreading: If redness begins to spread beyond the initial affected area, it could be a sign of infection or a more serious condition.

How to Prevent Chafing When Running

The best way to deal with chafing is not to have it in the first place.

Fortunately, there are many steps you can take right now to reduce your risk of chafing while running.

When it comes to avoiding chafing, your strategy should revolve around soothing friction and reducing moisture. Let’s discuss a few.

Apply Lubricants

To prevent chafing while running, it’s essential to create a protective barrier between your skin and your clothing or gear. This can be achieved by applying lubricants or creams to areas prone to chafing.

There are various lubricants and creams available for preventing chafing. Some popular options include Body Glide, petroleum jelly, hypoallergenic balms, and ceramide creams like Aveeno. Experiment to find the one that works best for you.

As a rule, make sure to liberally apply the chosen lubricant to chafe-prone areas before you start your run. Ensure thorough coverage on areas like the nipples, armpits, groin, and thighs. Applying the lubricant in advance helps reduce friction from the beginning of your run.

Planning to run for a long time? Consider carrying a small tube or packet of lubricant with you. Reapply as needed during your run, especially if you start to feel discomfort or notice increased friction.

Choose Proper Fit

Pay attention to your clothing. This, after all, covers most of your body and has the highest risk of causing friction somewhere.

Here are the main rules:

• Avoid loose clothes that will rub. If you like wearing them, then at least put on tight-fitting bands around chafe-prone areas.
• Choose a snug fit. Compression clothing provides a skin-tight fit that keeps chafing at bay. Just make sure it isn’t too tight, as that can irritate the skin and cause other problems.
• If you have sensitive skin, choose high-quality materials that are softer on your skin. Cover all sensitive areas, such as your inner thighs and armpits, by wearing seamless and tight clothes.
• All of your running clothing should be made of high-performance fabrics that wick moisture away. It should also fit comfortably—not too tight or loose—and without expressed seams.
• Your running clothing should have flat seams or seamless in the areas that are prone to chafing.
• Get rid of any interior tags, as this may help prevent skin irritation. Nobody wants to see your clothing tag anyway, except the laundry.
• Run in proper socks. Good quality running socks help keep your feet comfortable and dry by absorbing sweat. These also tend to be softer on the skin and feature a bit of compression to support the ankle.
• Try on new gear such as shirts, shorts, leggings, and bras on shorter runs.

Your Accessories

Chafing caused by running equipment can be particularly uncomfortable, but you can take steps to prevent it.

Here are some tips:

When choosing running equipment, consider designs that are less likely to cause chafing. Look for gear with padded straps or those specifically designed to minimize friction against the skin.

What’s more?

Ensure that your hydration belts, backpacks, and other running gear with straps are properly adjusted and snug but not too tight. This helps minimize movement and friction during your run.

Before using new or unfamiliar running equipment in a race, try it out during your training runs. This will help you identify any potential chafing issues and allow you to make adjustments or choose different gear if needed.

Last but not least, build the habit of regularly inspecting your running equipment for signs of wear and tear, especially on straps and areas that come into contact with your skin. Damaged or frayed straps can increase the risk of chafing.

Additional resource – Prevent Acid Reflux While running

Prone Areas And Specific Solutions

Here are some more specific chafing prevention measures for some of the most chafe-prone areas in your body.

The Thighs

Thigh chafing can be incredibly uncomfortable, but there are effective ways to prevent it while running:

• Wear Compression Shorts or Spandex Tights: Running in compression shorts or spandex tights is one of the best ways to protect your thighs from chafing. These snug-fitting garments create a barrier between your skin, reducing friction and irritation.
• Choose Seamless Legwear: Avoid running in shorts or pants that have seams on the inner thigh area, as these seams can rub against your skin and cause chafing. Instead, opt for running gear without inner thigh seams to minimize friction.
• Proper Fit: Ensure that your compression shorts, spandex tights, or running gear fit well and are not too tight or too loose. Properly fitted gear is less likely to cause chafing.

The Crotch Area

Chafing in the crotch area can be extremely uncomfortable, but there are several steps you can take to prevent it while running:

• Choose the Right Underwear: Most running shorts are designed to be worn without underwear to reduce friction. However, if you prefer to wear underwear, opt for synthetic materials like polyester, which wick moisture away from the skin and reduce the risk of chafing.
• Maintain Pubic Hair: If you’ve shaved or waxed your pubic hair, be aware that as it grows back, it can create friction and contribute to chafing. Regularly maintaining or depilating your pubic hair can help reduce this friction.
• Avoid Bunching: Select running shorts that fit well and do not bunch up around the groin area. Seamless shorts made from breathable fabric are ideal for preventing chafing in this sensitive region.

Nipple Chafing

Nipple chafing is a common issue for male runners, especially during longer runs.

While female runners are generally at a lower risk due to the design of modern sports bras, both genders can take steps to prevent nipple chafing:

• Cover Nipples: To prevent your nipples from rubbing against your clothing, use adhesive bandages or specialized products like NipGuards. Apply them to your nipples before your run to create a protective barrier.
• Keep the Area Dry: Moisture can exacerbate nipple chafing. Apply absorbent body powder or cornstarch to the chest area to help keep it dry during your run.
• Choose the Right Sports Bra: Female runners should select a high-impact sports bra that fits properly. A well-fitting sports bra can provide adequate protection against nipple chafing. However, keep in mind that chafing may still occur in other areas.

Armpits

Armpit chafing can be uncomfortable and painful, but you can take steps to prevent it while running. Here’s what you can do:

• Shave or Trim Armpit Hair: Hair stubble can exacerbate armpit chafing, so you have two options. You can either keep your armpit hair well-shaved without nicks or let it grow out. If you choose to shave, use an aftercare product to soothe the skin. Consider long-term hair removal methods like waxing or laser treatment for a more lasting solution.
• Choose the Right Shirt: The type of shirt you wear can significantly impact armpit chafing. Look for shirts with a design that minimizes seams in the armpit area. Ideally, choose shirts with seamless sleeves or flat seams. A good-fitting shirt will also help reduce friction.

Chafing When Running – The Conclusion

There you have it!

If chafing while running is something you have to deal with on a regular basis, today’s article should set you on the path to preventing it for good. The rest is just details.

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

In the meantime, thank you for dropping by

Keep training strong.

David D.