Cross Training For Runners

If you’re intrigued by the concept of anti-gravity treadmills, you’re in the right place.

These innovative machines represent one of the latest advancements in the world of fitness and prehabilitation. Anti-gravity treadmills have the potential to safeguard your body from injury and potentially save you a significant amount of money on treatment expenses.

Primarily utilized for injury rehabilitation, these treadmills have been gaining widespread attention for their multifaceted benefits. So, what’s the buzz all about? Stay with us to find out.

In this post, we’ll delve into the mechanics of anti-gravity treadmills, the advantages they offer, and how to maximize their potential. If you’re curious and ready to learn more, let’s lace up and dive right in!

What Is An Anti-Gravity Treadmill?

An antigravity treadmill, also known as a space treadmill, is a specialized piece of exercise equipment designed to reduce the impact and strain on the body during walking or running.

It achieves this by using advanced technology to create a controlled environment in which the user can walk or run while experiencing a reduced percentage of their body weight.

This reduction in body weight is often achieved through the use of air pressure and a specially designed enclosure or harness.

The primary purpose of an antigravity treadmill is to allow individuals, especially those recovering from injuries or surgeries, to engage in weight-bearing exercises with less impact on their muscles, joints, tendons, and ligaments.

By simulating a lower-gravity environment, the treadmill helps users maintain or regain their mobility, strength, and endurance while minimizing the risk of further injury or discomfort.

This technology has applications in physical therapy, sports rehabilitation, and athletic training, making it a valuable tool for individuals working on recovery or performance improvement.

Antigravity treadmills are often found in clinical settings, sports medicine facilities, and specialized fitness centers where precise control over weight-bearing activities is necessary for rehabilitation or training purposes.

The Story Behind The Design – A NASA Invention

The development of antigravity treadmills is connected to NASA and its focus on astronaut health and fitness. Here’s the story behind it:

NASA’s interest in creating antigravity or “zero gravity” treadmills stemmed from the unique challenges of maintaining astronaut health and fitness during extended space missions. In the microgravity environment of space, astronauts experience muscle and bone mass loss due to the lack of gravity-induced stress on their bodies.

To address this issue and help astronauts maintain their physical health, NASA scientists and engineers designed specialized exercise equipment, including the antigravity treadmill.

The primary goal of these treadmills was to simulate “earth-like” training conditions for astronauts while in space. By using innovative technology, these treadmills could alter the user’s apparent weight, effectively reducing the impact of gravity on their body.

This allowed astronauts to perform weight-bearing exercises such as walking and running in a way that mimicked the conditions on Earth.

The antigravity treadmill technology not only helped astronauts combat muscle and bone mass loss during space missions but also had broader applications in the fitness and rehabilitation industries. Its ability to precisely control the percentage of body weight a user experiences while exercising made it a valuable tool for physical therapy, sports rehabilitation, and athletic training.

As a result, this NASA-developed technology found its way into the fitness market and clinical settings, benefiting individuals recovering from injuries, undergoing rehabilitation, or looking to exercise with reduced impact on their bodies.

Image credit – From Master Clinic Physiotherapy

The Exact Process

The antigravity treadmill technology employs a precise process that utilizes air pressure to reduce the user’s effective body weight, thereby alleviating some of the strain on their muscles and joints.

Here’s a detailed explanation of the process:

• Air Pressure Differential: The antigravity treadmill features a sealed chamber or enclosure in which the user walks or runs. This chamber is equipped with a system that can manipulate air pressure differentials.
• User’s Position: The user stands or walks on a treadmill within this chamber, with their lower body, typically from the waist down, enclosed in the lower part of the chamber. The upper body remains in the atmospheric pressure outside the enclosure.
• Creating Reduced Gravity: The technology is designed to create a lower air pressure environment within the lower part of the chamber, effectively increasing the air pressure differential between the upper and lower body.
• Decreasing Effective Weight: As a result of this air pressure differential, the user’s body experiences a reduction in effective weight. In simpler terms, it feels as though they are lighter or experiencing less gravitational force on their lower body.
• Reducing Impact: By lowering the effective weight, the antigravity treadmill significantly reduces the impact forces on the user’s muscles, joints, tendons, and ligaments during walking or running. Research has indicated that it can reduce impact by approximately 80 percent.
• Adjustable Control: The level of reduced weight or “unloading” can typically be adjusted to meet the user’s specific needs. Users can control how much body weight they want to support during their exercise or rehabilitation session.

Easy To Use – The Step By Step

Begin by putting on a pair of special shorts designed for use with the anti-gravity treadmill. These shorts are typically made from neoprene and are worn over your regular clothing. The shorts feature either a single zipper or a double zip.

Enter the chamber of the anti-gravity treadmill, which resembles a large bubble or enclosure. This chamber is where the “unloading” of your body weight will take place. As you step inside, you’ll be zipped into the inflatable chamber.

As you are zipped into the chamber, a waist skirt around your waist area is secured to create a sealed environment. This skirt helps maintain the air pressure differential needed for the unloading process.

Once securely inside, you can select your desired gravitational resistance levels. This step allows you to adjust the intensity of your workout or rehabilitation session. By altering these levels, you can make the exercise more or less challenging, depending on your goals and needs.

As you adjust the gravitational resistance levels, you may feel a sensation akin to being lifted or lightened due to the differential air pressure technique at work. This technique creates a reduction in your effective body weight.

The anti-gravity treadmill allows you to fine-tune the unloading process. You can customize the amount of body weight you wish to support during your exercise session. This can be adjusted in small increments until you find the level that suits your comfort and fitness requirements.

Additional Source – Check this treadmill pace chart

So, how does this help the rehabilitation?

Nowadays, the technology is used by medical facilities around the globe,  the military, and professional athletes and sports teams.

The technology works well for a wide range of people—neurologic and orthopedic patients, world-class athletes, and those seeking to improve their fitness without the added impact.

How come?

Simple. By reducing the impact stresses on the body, the patients can perform rehabilitation with less pain.

That’s why the technology is often used with patients seeking to gain strength, mobility, full range of movement, and fitness while also reducing the impact on injury or on the body.

As a runner, the anti-gravity treadmill may help a lot if you have any of the following injuries:

• Shin splints
• Medial tibial stress syndrome
• Plantar fasciitis
• Runners’ knee
• Achilles tendinopathy
• Patellar tendinopathy

The Applications Of Anti-Gravity Treadmills

Anti-gravity treadmills offer a wide range of applications for runners and individuals seeking rehabilitation or performance enhancement.

Here are some key applications of these treadmills:

• Surgery Recovery: Anti-gravity treadmills can aid in the recovery process for individuals who have undergone surgery. By reducing the impact on the body and allowing patients to walk with a normal gait sooner, these machines help prevent the development of improper movement patterns due to post-operative pain and discomfort.
• Injury Rehabilitation: Injured runners can continue their training and rehabilitation using anti-gravity treadmills without exacerbating their injuries. By training at a reduced percentage of their body weight (e.g., 20%), individuals with conditions like shin splints or runner’s knee can maintain their fitness and mobility while minimizing stress on injured areas.
• Athletic Performance Enhancement: Anti-gravity treadmills are not limited to rehabilitation; they can also be used to enhance athletic performance. Athletes can incorporate interval training, hill repetitions, plyometric exercises, lateral training, and agility drills while running at a fraction of their body weight. This allows for targeted training and performance improvements with reduced impact.
• Balance Training: The technology is highly effective for individuals with neurological conditions such as multiple sclerosis, Parkinson’s disease, stroke, cerebral palsy, and incomplete spinal cord injuries. Anti-gravity treadmills provide a safe and controlled environment for balance training and gait improvement, helping individuals with neurological conditions enhance their mobility and stability.
• Fitness and Conditioning: Even for healthy individuals, anti-gravity treadmills can be used to vary training routines, reduce impact-related fatigue, and promote overall fitness and conditioning. By adjusting the unloading percentage, runners can modify their workouts to match their goals and preferences.
• Rehabilitation for Various Injuries: These treadmills are beneficial for a wide range of injuries, including those affecting the lower extremities (e.g., ankle sprains) and the spine. They provide a low-impact training environment that supports the healing process while allowing patients to stay active.
• Gait Analysis and Correction: Anti-gravity treadmills can be used in gait analysis and correction programs. Healthcare professionals can observe and analyze an individual’s walking or running patterns while adjusting the unloading percentage to identify and address gait abnormalities or imbalances.

Additional Resource- Your guide to curved treadmills

The Cost of Anti-Gravity Treadmills

The price of an anti-gravity treadmill can vary significantly depending on the specific model and its features. These machines typically range from $35,000 to $70,000 or more.

Due to their high cost, anti-gravity treadmills are not commonly found in most homes. They are more commonly found in clinical and rehabilitation facilities, sports medicine centers, and professional training environments. Even in these settings, there may be a limited number of machines available, leading to potential waiting times for sessions.

Booking A Session

Cannot afford an anti-gravity treadmill? No problem. Many clinics, physiotherapy practices, and sports medicine facilities offer sessions on these machines.

The cost for a session typically ranges from $25 to $30 for a 30-minute session. This allows individuals to access the benefits of the technology without the need for ownership.

Additional resource – Here’s your guide to buying a used treadmill.

Are Anti-Gravity Treadmills For You?

Anti-gravity treadmills have versatile applications. They are used in clinical and rehabilitation settings to aid in recovery and therapy for patients with various injuries and conditions. They can also be used by athletes for performance enhancement and injury prevention. Additionally, these machines are suitable for individuals looking to engage in low-impact exercise and improve their fitness.

These treadmills enable users to improve endurance, strength, and mobility without subjecting their bodies to excessive stress. This can be particularly beneficial for individuals who want to enhance their fitness levels while minimizing the risk of injury.

What’s more?

Research, such as the study published in Medicine & Science in Sports & Exercise, has shown that individuals can reach their VO2 max and maximum heart rate on anti-gravity treadmills. This suggests that these machines can provide an effective cardiovascular workout.

Additional Resource  – When to replace a treadmill belt

Featured image credit – from Toronto Physiotherapy

Got a pesky abdominal strain that’s been cramping your running style?

Well, my friend, fret no more because I’ve got some valuable insights to share with you.

You see, abdominal strains are no walk in the park, whether they sneak up on you after lifting heavy weights or working tirelessly in the yard.

But fear not, for I’m here to shed some light on this dreaded injury and provide you with the knowledge you need to conquer it.

In today’s article, we’ll unravel the mysteries surrounding abdominal strains, from their elusive symptoms to effective treatment and prevention methods.

Ready? Let’s hit the ground running!

What Is An Abdominal Strain?

Abdominal strain are an unwelcome guest that can wreak havoc on your running journey. You see, when it comes to stomach pain, an abdominal strain is one of the usual suspects.

Picture this: your hardworking abdominal muscles, stretching, tearing, or even taking the plunge and completely rupturing. Ouch!

And the pain? It’s no joke.

Imagine a sharp sensation that strikes when you cough, sneeze, take a deep breath, laugh, or even make a simple movement involving your trunk. It’s enough to make you cringe. These strains come in various flavors, ranging from a mild stretch that gives you a little trouble to a full-blown rupture that knocks the wind out of your sails.

Now, let’s talk about how these sneaky strains make their grand entrance. They often crash the party during intense or excessive training sessions, catching you off guard like an unexpected twist in a thrilling plot. But they’re not limited to the gym.

Oh no, these troublemakers can strike when you least expect it—think lifting something heavy without proper form, skipping that crucial warm-up routine, or even engaging in a fit of laughter that leaves you clutching your side.

Heck, they might even ambush you when you’re innocently coughing or sneezing. Talk about adding insult to injury!

The Main Symptoms

When you tear one of those hardworking abdominal muscles, your body has a way of making its presence known.

Picture this: you’ll start experiencing a delightful combination of discomfort and pain, particularly when you’re on the move. It’s like having an unwelcome guest that just won’t leave your party.

Laughing, coughing, and sneezing become bittersweet experiences, as they come with an added side dish of sharp, stabbing pain. It’s as if your body is playing a cruel joke on you, reminding you of your strained muscles at every opportunity.

But that’s not all—oh no, there may be some other sneaky signs hiding beneath the surface. Look closely, and you might notice swelling, as if your body is puffing up like an angry blowfish, showing off its battle scars.

And let’s not forget the lovely shades of purple and blue that might grace your skin, creating a living canvas of bruised artwork.

As if that’s not enough, you might also experience stiffness around the affected area, especially after an extended session of sitting, as if your muscles are staging a mini-revolt, reminding you that they’re not too happy with the situation.

So, my friend, if you’re nodding along, recognizing these telltale symptoms, it’s time to address the issue head-on. But fear not, we’ve got you covered. In this article, we’ll not only delve into the signs of an abdominal strain but also explore effective strategies to alleviate the discomfort and speed up your recovery.

Additional resource – Your guide to runners cough

Can You Run With An Abdominal Strain?

Well, my friend, the answer isn’t as clear-cut as black or white—more like a swirling shade of gray. It all boils down to the severity of your condition, the delicate balance between pushing through the pain and prioritizing your recovery.

Now, if you find yourself grappling with a mild to moderate level of discomfort, you might just be in luck. Feel free to lace up those running shoes and hit the road, albeit with caution. Think of it as a dance with your body, an intricate tango where you listen closely to its signals and adjust your moves accordingly. You see, running can actually stimulate blood flow to the injured area, promoting healing and providing a gentle massage to those protesting muscles.

However, my friend, I must interject with a word of caution. If the pain persists, taking on a more menacing form that refuses to back down, it’s time to reevaluate your game plan. If you notice a dramatic escalation in pain or an explosion of colorful bruising, it’s time to put a temporary halt to your running endeavors.

Instead of stubbornly forging ahead on your usual route, it’s time to take a detour—straight to the nearest emergency room. Let the experts examine you, uncover the secrets hidden beneath the surface, and guide you towards a proper course of action. Sometimes, a brief pause can be the key to long-term success.

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

Grades of Severity

Let’s delve into the different shades of severity when it comes to abdominal strains. Picture it like a spectrum of pain, ranging from a gentle breeze to a full-blown storm.

Understanding these grades of severity will be your compass on the road to a speedy recovery.

First Degree Abdominal Muscle Strain

First up, we have the gentle whisper known as a First Degree Abdominal Muscle Strain. Think of it as a mild stretch, a gentle reminder that you may have pushed your abdominal muscles a tad too far. In this case, only a handful of muscle fibers are affected, causing localized swelling and pain. Ah, the sneezes, coughs, and deep breaths that bring forth discomfort.

But fret not, my friend, as there is a silver lining. No actual loss of strength accompanies this grade, and with a little time and self-care, your body will bounce back to its former glory.

Second Degree Abdominal Muscle Strain

Now, let’s turn up the intensity a notch with the Second Degree Abdominal Muscle Strain. Here, we’re dealing with a more moderate to severe strain, where a greater number of muscle fibers have endured the battle.

Brace yourself for serious pain coupled with a hint of swelling and partial muscle weakness. For runners, this grade can be particularly debilitating, launching a surprise attack of sudden abdominal pain, tender to the touch, accompanied by an unwelcome guest called redness. But fear not, for knowledge is power, and armed with this understanding, you can navigate the stormy seas of grade 2 with resilience and determination.

Additional Resource – Running while constipated.

Third Degree Abdominal Muscle Strain

This is the pinnacle of severity, where one of the abdominal muscles has experienced a complete rupture. Picture it as a tempest unleashed, causing serious swelling, intense pain, and bruising.

And alas, the muscle’s strength has vanished into thin air. It’s a dire situation, my friend, and one that requires immediate attention. Should you choose to ignore the warning signs, you might find yourself in the clutches of shock, with its accompanying troupe of vomiting, nausea, profuse sweating, pale skin, a rapid heart rate, and the struggle to catch your breath.

In such dire circumstances, my dear friend, remember that 911 is the answer, as professional help is needed to steer you towards safety.

Strain Vs. Abdominal Hernia

Let’s unravel the difference between two similar yet distinct entities: strains and hernias. Think of them as two characters in the grand narrative of abdominal discomfort, each with their own story to tell.

First, let’s shine the spotlight on our protagonist, the abdominal hernia. Picture it as a daring escape artist, a renegade organ breaking free from its confines.

An abdominal hernia occurs when an internal organ or body part boldly protrudes through the tissue that should be containing it. This act of rebellion brings about mild discomfort, pain, or a peculiar pressure sensation localized to the affected area. But here’s the twist, my friend—movement becomes the antagonist, intensifying the pain with every step you take.

Whether it’s running, engaging in core training, hoisting heavy objects, or simply trying to sit up, the stress on your abdomen triggers a symphony of discomfort.

Now, let’s shift gears and shift our focus to our second character, the abdominal strain. Imagine it as a mischievous jester, wreaking havoc within the kingdom of your abdominal muscles. Unlike our renegade hernia, an abdominal strain doesn’t involve organs making a grand escape.

Instead, it’s a tale of overstretching, tearing, or even rupturing one of the four mighty muscles within your abdomen.

When an abdominal strain takes center stage, you’ll experience a different kind of sensation. It’s a performance of discomfort, pain, and yes, even agony, limited to the area of strain. Picture it as a localized battle, where the affected muscle cries out in protest.

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

How To Treat Abdominal Strains

Here are the steps you need to take to help you soothe the pain of pulled stomach muscle.

Rest

First and foremost, my friend, it’s crucial to embrace the concept of rest. Yes, I know it’s tempting to brush off the injury as a mere inconvenience, but trust me when I say that skipping on rest will only exacerbate the situation.

You see, your abdominal muscles are not just busy during runs; they play a pivotal role in your everyday movements, from sitting to standing and even lifting heavy weights.

They are the unsung heroes of your running journey, providing power, stability, and maintaining proper form. So, for the sake of your recovery, grant yourself a few days of respite and allow your body the time it needs to heal.

Apply Ice

Now, let’s talk about the power of ice therapy. Picture it as a soothing balm for your strained muscles. By applying ice to the affected area promptly, you can alleviate stiffness and limit any internal bleeding, expediting your recovery process.

Experts recommend embracing the chilly embrace of ice for 15 to 20 minutes, three to four times a day, during the initial 24 to 48 hours of the injury’s acute stage. Embrace the coolness, my friend, and let it work its magic.

OTC Medicine

When it comes to combating inflammation and finding relief from the persistent ache, over-the-counter anti-inflammatory drugs can be your trusted companions.

Consider the likes of ibuprofen, but do keep a watchful eye on potential side effects and ensure you follow the recommended timing. It’s a delicate balance, my friend, harnessing the power of medicine while staying mindful of its impact.

Compression

And now, let us wrap ourselves in the comforting embrace of compression. Imagine it as a gentle hug for your troubled abdomen, a supportive corset or brace designed specifically to manage abdominal strains.

Seek out one that provides constant compression, offering relief from the pressure and pain without overwhelming your healing muscles. Remember, my dear friend, the key is to find the perfect balance, offering support without suffocation.

Massage

In some cases, massaging the site of the strain may also help with recovery. This can be done by applying pressures on the tendon, where it attaches to the bone.

I don’t know much about the science, but it appears that massage may help realign new collagen fiber and limit the formation of adhesions and sticky bits in the tendon.

How To Prevent Abdominal Strains In Runners

The best way to manage abdominal strains is to not have them in the first place. Prevention is better than cure, as the old saying goes.

Take the following steps to protect yourself against abdominal strains while exercising.

Warm Up

As far as I can tell, the most common reason behind muscle strains during exercise boils down to a failure to warm up properly.

You can’t just jump into training without warming up—especially if you’re planning to do speedwork or something intense.

Instead, spend at least 10-15 minutes warming up.

I’d recommend you jogging slowly for five minutes to elevate your heart and breathing rates. Then perform a series of dynamic exercises, such as inchworms, leg swings, deep squats, lunges, and the sort—all of which will get your muscles ready for intense exercise.

Get Strong

A strong muscle is likely to tear or become compromised.

Check the following routines:

• Workout 1
• Workout 2
• Workout 3

Build Proper Technique

Whether you’re doing sprints on the track or heavy squats in the gym, proper form cannot be ignored.

Proper posture also matters when you’re not exercising. More importantly, avoid prolonged sitting in one position—this places additional pressure on your abdominal muscles

What’s more?

When you try to lift a heavy object, engage your core, bend at the knees, then use your lower body muscles to lift, keeping the weight close to your body.

Stay Within Your Fitness Level

Want to prevent trouble in the future? Avoid overworking your muscles.

If you’re taking up exercise for the first time, whether it’s running, weight lifting, whatever, start slowly and build it gradually to more intense training.

Don’t try to bite off more than one can chew —or else you hurt yourself, and that’s just bad.

Consult your Doctor

Consult your doctor in case of pain hasn’t faded in spite of taking some of the above measures.

They might recommend an ultrasound in order to check if there’s just a tear or an ongoing hernia.

Next, your doctor’s advice about running with abdominal strain will depend on the nature, location, severity of the tear, as well as your fitness and health levels.

Let’s talk about something that might have caught you off guard—bloating after a run.

Yeah, I know, it’s not exactly the glamorous side of running that we like to discuss, but trust me, it’s a common issue that plagues many of us.

Now, here’s the good news—bloating after a run usually has a straightforward explanation. It’s like solving a riddle; once you crack the code, you’ll be armed with the knowledge to prevent it from dampening your post-run joy in the future. Trust me, there’s nothing quite as satisfying as conquering a pesky problem head-on.

So, in today’s article, I’m your guide on this quest for answers. We’ll delve into the mysteries of post-run bloating, uncovering some of the main reasons why it happens and, more importantly, how to kick it to the curb.

Sounds intriguing? Fantastic! It’s time to dig deep, uncover the truth, and bid farewell to post-run bloating once and for all.

What Is Bloating?

Whether you’re a devoted runner or simply someone strolling through life, bloating is an equal opportunity annoyance that affects us all.

Now, picture this: you’re going about your day, minding your own business, when suddenly, your abdomen decides to throw a bloating party. It’s like an unexpected guest crashing your well-planned gathering, leaving you feeling uncomfortable and wondering what on earth caused this commotion.

Here’s the scoop: bloating primarily occurs in the abdomen, and it usually stems from excess gas production or irregularities in the movement of the muscles within your digestive system.

When bloating strikes, you might experience some telltale signs. It’s like your body sending out smoke signals, desperately trying to communicate the discomfort. You may feel tightness, fullness, or even swelling in your abdomen. It’s as if you’ve devoured a massive feast and there’s no more room in your stomach for even a single grape. And let’s not forget the impact on your wardrobe—your once-comfy clothes suddenly feel like they’ve shrunk two sizes, leaving you in a fashion conundrum.

Is It Common To Feel Bloated After A Run?

YES.

In fact, bloating typically occurs just after a hard or long run. It often afflicts beginner runners or those returning to the sport after a long break as well as those trying to increase their training load.

Why Am I Bloated After Running

So, does running make you bloated? Well, the answer is a resounding “Yes!” Bloating commonly rears its inflated head after a challenging run, targeting newbie runners or those who are making a comeback after a hiatus. Even seasoned runners trying to up their training game can fall victim to this bloating curse.

Now, let’s dig deeper into the heart of the matter. Bloating after running can have various causes, but there are a few common culprits that might be responsible for your discomfort.

Heavy Breathing

When it comes to bloating after running, the primary culprit isn’t food, but rather, air. Yes, you heard that right. You see, when you hit the pavement or the treadmill and start logging those miles, your breathing rate naturally kicks into high gear. Your body knows that those hardworking muscles need an extra boost of oxygen to keep them going strong..

Now, here’s the catch. Fast and intense breathing during your run can lead you down the path of mouth breathing, which means you’re more likely to swallow a significant amount of air.

And where does that air end up? It takes a wild ride through your esophagus, settling in your stomach, intestines, and even making its way to your colon.

Talk about an unwanted hitchhiker on your running journey! This influx of air can leave you feeling gassy and bloated, like a balloon on the verge of bursting.

Just think about it—the air you breathe during your runs isn’t just a passing breeze. It’s more than that. It has volume and mass, occupying precious space within your body. It’s like inviting a boisterous guest to a cozy party, taking up room that could be reserved for more essential matters, like fueling your muscles and aiding in recovery.

So, the next time you hit the pavement, be mindful of your breath, aiming for a smooth, controlled rhythm that minimizes excessive air intake. Think of it as harmonizing your breath with your strides, creating a symphony of efficient movement.

Drinking Too Much Water

Another factor that can contribute to post-run bloating is the amount of water you drink. Now, don’t get me wrong—staying hydrated is crucial for optimal performance and overall well-being. However, as with many good things in life, moderation is key. You see, excessive water intake, both during and after your run, can lead to a condition called hyponatremia.

Hyponatremia occurs when your body dilutes the sodium levels in your system due to excessive fluid intake. This can cause water retention, leaving you feeling uncomfortable and uneasy. It’s like a flood of water overwhelming the delicate balance within your body, disrupting the harmony you’ve worked so hard to achieve.

Eating Too Close To A Run

What you eat before a run also impacts how you feel throughout the workout and thereafter.

Running immediately after having a big meal can cause stomach problems—this should come as no surprise.

When you log the miles on a full stomach, blood flow switches from your digestive system to focus more on your muscles. This confuses your body and makes you feel uncomfortable and bloated.

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

Bloat-Inducing Foods

If you consume foods rich in protein, fat, or fiber close to your run, these can cause bloating.

Some of the common offenders include:

• Beans
• Apples
• Lettuce
• Cruciferous veggies such as cauliflower, broccoli, and cabbage.
• Dairy products
• Pears and peaches
• Onions

Artificial Sweeteners

A common cause of bloating after a workout can be artificial sweeteners.

These can be found in most sports drinks and other energy-on-the-go options. Since it’s hard for your body to digest these sweeteners, they often linger in your stomach for a while, making you feel bloated.

Medication

Although improper breathing and diet choices are the most common causes of abdominal bloating in runners, other factors contribute to the condition.

One of the most common ones is prescription medications, especially if they contain sorbitol or lactulose, according to research.

What’s more?

Some drugs may also force your body to retain more water to help with excessive sweating or urinating.

Is It Normal To Experience Bloating After Running?

The short answer: yes, it’s not abnormal to feel bloated after a run

The reason you’re experiencing bloating after a run boils down to the fact that you have been either breathing hard or gulping too much water—both of which may cause you to swallow air.

And as I explained earlier, all of that trapped air has to go somewhere, right?

That’s why, all in all, post-run bloating is normal. It’s rarely something to worry about.

How Long does Bloating Last After Running?

Again, I don’t have the exact answer as it depends on the individual. The worst bloating cases I experienced lasted for the whole day, whereas I might feel bloated for an hour or two after a run.

However, if you take some of the measures shared below, you’ll definitely reduce the length and intensity of the bloating – Or prevent it altogether.

How to Prevent Bloating After Running

While post-run bloating is annoying, you have to remember that it’s also temporary.

Here are some strategies to help you relax your stomach and soothe your bloating symptoms.

Focus on Your Breathing

Since trapped air within your stomach lining is the leading cause of bloating after running, paying attention to your breathing could help.

Though heavy breathing may contribute to bloating, trying to hold your breath or, God forbid, stop breathing altogether is not the solution.

Instead of panting for air while running, which only adds up to the stress, focus on taking deeper, and more fully, breaths.

Also known as diaphragmatic breathing, this type of breathing engages your diaphragm for fuller inhales and exhales.

Check out this tutorial on how to practice deep breathing while running.

Eat Light

Want to increase your chances of getting bloated? Then have foods rich in fiber, protein, and fat the hours before a run.

Since these foods take longer to get digested, they may amp up stress on your digestive tract causing trouble down the road.

As a rule, avoid fatty, spicy, heavy, high-fiber, high-protein, and high-sugar foods—as well as caffeinated or alcoholic drinks—in the three hours before your workout.

Instead, if you have to eat before a run, stick to easily digestible unprocessed foods such as eggs, bananas, oatmeal, and peanut butter.

Eat Early

Not only does the type of food you eat matter, but also when you eat.

Even if you don’t run, you’re likely aware of the impact of food on how you feel bloated later on.

So don’t just lace up those running shoes after a meal. Give your digestive tract a few hours to do its thing—or consider running in a fasted state.

At the very least, give your stomach at least two hours before running. If you have a sensitive stomach, aim for longer than three hours.

Have to eat close to run (because you’re already starving)? Then go for an easily digestible snack instead of a full meal.

Stay Well Hydrated

Want to ensure optimal performance while running? Stay well hydrated.

Dehydration compromises your digestive system, which makes you more prone to GI tract issues—bloating is not an exception.

Just remember not to drink too much. Check my full guide to hydration here.

Additional reference – Stop peeing when running

Check Your Medication

Common offenders include OTC drugs such as NSAIDs as well as antidepressants and antibiotics.

If you’re using prescription medication, consult your doctor to check if the bloating is a side effect, when to take it—or triggered by something else.

Bloating After Running – What to Do?

If you start to experience bloating after a run, try moving your body a bit. This should help you start to release some of the excess gas out of your stomach.

I’d also recommend that you do some form of post-run stretching or yoga to not only get your body twisting and moving but also stretch out your running muscles.

You can try my favorite pose, the cat-cow. These work well for relaxing and compressing your torso, therefore, getting that air out of your digestive tract.

Additional resource – Ice bath for runners

Consult your Doctor

Bloating after a run should only persist for a couple of hours. That’s why if you’re coming down with chronic or serious bloating, then you might consult your doctor to rule out any underlying issue.

This is especially the case if your bloating is accompanied by any of these symptoms:

• Extreme fatigue
• Stomach or pelvic pain
• Unwanted, sudden, weight loss
• Change in bathroom habits, such as getting constipated or peeing too often.
• Hematemesis and melena

Bloating After Running – Conclusion

Experiencing bloating after a workout really sucks. Today’s article, though, should put you on the fast track toward a bloat-free life. The rest is really up to you.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

David D.

The history of running goes back thousands of years. Epochs have changed, running styles have changed, specialized equipment has appeared, but one thing has remained constant – the feeling of flight and freedom gained during a run.

The experts of cheap paper writing service have collected 10 unusual facts about running.

Fact #1.

The record for consecutive marathons run every day equals 365 days! Belgian runner Stephane Engels, also known as “The Marathon Man”, set this record in 2011 at the age of 49.

But that same year, the daily marathon record was broken by Spaniard Ricardo Abad as part of the 500 Marathons in 500 Days program, who continued it and ended up running 607 marathons in a row.

Additional Resource – 20 Fun Facts about running

Fact #2.

Music can improve your results by up to 15%! But only if you belong to a certain group of runners. If you tend to be internally focused, music is not likely to help you. But if you’re energized by the outside environment, turn up the volume on your headphones to cross the finish line even faster.

Fact #3.

More than 1 billion pairs of running shoes are sold in the world every year.

Fact #4.

The most expensive pair of running shoes costs 370,000 British pounds. These were the sneakers of Sir Roger Roger Bannister – British track and field athlete and neurologist, European champion in the 1500 meters in 1954, Commander of the Order of the British Empire. It was in this pair of shoes that he ran the first ever 1 mile in four minutes.

Fact #5.

Did you know that sneakers even surpass women’s high-heeled shoes in the number of pairs in in-home shoe cabinets? Sneakers generally occupy the first place in the world in shoe cabinets! They represent 39% of all shoes of the average statistical earthling, while the share of high-heeled shoes barely reaches 19%. But be careful: if these shares do not correspond to reality at your home, do not try to change it against the will of your other half.

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

Fact #6.

You can make lots and lots of money on the run. For example, in Scotland, you don’t even need to be first at the Loch Ness Marathon to bring home 50,000 British pounds. If you manage to photograph a real Loch Ness monster during the race near the fabled lake, you’ll get that prize regardless of the result. Of course, the ideal would be to win both the race and get all the prize money.

Fact #7.

In 1961, a farmer from Australia, Cliff Young, won the ultramarathon even though he was running it for the first time. He ran 875 km in 5 days, 15 hours, and 4 minutes, beating professional runners, although Cliff ran at a rather slow pace and was far behind at first.

It turned out that the farmer didn’t take any sleep breaks and ran while everyone else was asleep. He simply didn’t know that he could take sleep breaks. He wasn’t used to running without sleep for days because he constantly had to watch the sheep and pick them up in his pastures.

Fact #8.

The average man has so much energy in his fat reserves that he could run non-stop for 3 days at about 24 km per hour. As you note, that’s quite a lot and fast. So please don’t try to replicate that at home!

Fact #9.

In a recent study, runners were asked what food they couldn’t live without. The winner was a banana!

Fact #10.

Even if you’re the slowest runner, running just for your own pleasure, you burn at least 10 calories per minute of running. That means you can “burn off” half a bar of dark chocolate in 23 minutes.

Fact #11.

Your feet have 26 bones, 33 joints, 112 ligaments, and a network of nerve branches, tendons, and blood vessels. And it all has to work in sync when you run!

Fact #12.

The marathon distance at the first few Olympic Games was about 40 km. It only gained its modern metreage in 1908, when, during the London Olympics, the marathon route was lengthened to 42 km 195 m only for the sake of the royal family, who wanted to watch the race from the windows of Windsor Castle.

Fact #13.

The oldest person to run the marathon was 100 years old. It was an Indian, Fauja Singh, born in 1911. And now you’d be surprised even more – he didn’t start running until he was 89 years old. So it’s never too late to start!

Fact #14.

12 of the world’s top 20 runners belong to the Kalenjin tribe from northwestern Kenya.

Fact #15.

According to statistics, athletes wearing red clothes win competitions most often.

Fact #16.

Running is euphoric. After a long and exhausting run, an athlete is often caught up in a state known as runner’s euphoria: he is in a great mood, feels a boost of vitality, extraordinary clarity of thought, and the ability to cope with any problem.

Fact #17.

Two of America’s greatest track and field athletes had serious illnesses in their time. The hurdler Gail Devers suffered from Graves’ disease and nearly lost both feet. However, the disease receded and she won Olympic gold in 1992. At the 1960 Olympics in Rome, Wilma Rudolph, who specialized in short distances, won three gold medals in track and field. Keep in mind that as a child she suffered from polio and was a very sickly child, to whom doctors predicted disability. However, her mother and self-belief have worked wonders.

If you as a student spend all your time on sports and don’t know how to carve out an hour for homework, turn to companies that write essays for me. In addition to a wide range of college paper writing services, you can also count on nursing essay help.

Authors Bio: Iren Dmitrieva is a Seo copywriter. She’s specialized in content creation, search engine optimization, and social media marketing. She optimizes everything to make sure people find the content organically.

Looking to break in your new running shoes without feeling like you’re walking on hot coals? You’re in luck because we’ve got you covered.

Even if you’ve just invested in the latest, most expensive pair of running shoes, the break-in period is inevitable. But don’t worry; it doesn’t have to be a painful process. Think of it as a right of passage for both you and your feet.

In this article, I’ll go beyond the basics and share with you some lesser-known tricks and tips to break in your new running shoes with minimal discomfort. I’ll cover everything from why you need to break in your shoes to dodging blisters and more.

So, if you’re ready to make the break-in process a breeze, let’s get started!

How Long Does it Take To Break In Running Shoes?

Well, it’s not as straightforward as you might think. It’s like asking how long it takes to train for a marathon – it depends on many factors.

For instance, minimalist shoes, designed to give you the feeling of running barefoot, may require little to no break-in time at all. But motion control or highly cushioned shoes with thick soles could take up to a few weeks to feel comfortable.

Think of it like a relationship. Some shoes just click with your feet right away, while others take time to get used to each other. And just like a relationship, it’s worth investing some time and effort to make it work.

So, how long should you expect to break in your new running shoes? Well, in most cases, give them at least two to three weeks to soften up and mold to your feet. But keep in mind that some shoes may take longer to reach their optimum level of comfort.

It’s essential to remember that running shoes are designed to protect your feet from the impact of running, so taking the time to break them in properly can prevent injuries down the road. Don’t rush the process, and don’t be tempted to take your brand-new kicks out for a long run right away.

Studies have shown that a gradual increase in mileage can reduce the risk of injuries. So start with short, easy runs and gradually increase the distance as your shoes become more comfortable.

Remember, your feet are your foundation, and investing in a good pair of running shoes is an investment in your health and well-being.

Additional resource – How to measure foot size for running shoes

Breaking In Running Shoes – The Why

Have you ever experienced the disappointment of buying a new pair of running shoes only to realize they hurt your feet? You’re not alone. In fact, it’s a common complaint among runners. But here’s the truth: skipping the important stage of breaking into your new running shoes can set you up for serious trouble.

So, why is it so important to break in your running shoes? Well, for starters, it’s crucial for your comfort and overall health. By breaking in your shoes the right way, you can help prevent most of the common issues caused by new running shoes, such as blisters.

Blisters are not only painful, but they can also become infected, leading to time off the training wagon and unbearable discomfort when wearing any type of footwear. By taking the time to properly break in your running shoes, you can avoid blisters and other painful issues that could derail your training.

Research shows that it’s essential to choose running shoes that fit well, as this can have a significant impact on your running performance and overall health.

A study published in the Journal of Foot and Ankle Research found that properly breaking in new running shoes can reduce the risk of developing blisters, hotspots, and other foot injuries. So take the time to get to know your new shoes, and they’ll reward you with a comfortable and injury-free running experience.

How To Break in Running Shoes

Breaking into new running shoes is like getting to know a new friend – it takes time, patience, and a little bit of effort to build a strong relationship.

But unlike friendships, you can’t just bail on a pair of shoes when they start causing you discomfort. That’s why it’s crucial to start off on the right foot and get the right pair of shoes that fit your feet and training goals.

Don’t be fooled by style over comfort because even the most stylish pair of running shoes won’t do you any good if they don’t fit properly. And let’s face it, running in ill-fitting shoes can be a painful and potentially dangerous experience. That’s why finding the right fit is the golden rule.

Once you’ve found your perfect pair, don’t just jump right into running. Take it slow and steady, starting with walking in them for a few hours each day. This allows your feet to get used to the style and shape of the shoe while also giving the shoes time to adapt and stretch to the shape of your feet. You can also wear them as cross-trainers at the gym or at work (if possible) to gradually break them in.

Get The Right Pair

So, how can you break into your shoes like a pro? Let’s start with step one: getting the right pair. It’s easy to get caught up in the latest trends and styles, but when it comes to running shoes, comfort should always come first. Finding the perfect fit, size, height, width, and cushioning can make all the difference in your training.

Start Walking

Once you’ve found your match made in heaven, it’s time to start the slow and steady process of breaking them in. Walking in your new shoes for a few hours a day is a great way to get your feet accustomed to the style and shape of the shoe. You can even wear them as cross-trainers at the gym or while running errands.

Go For A Short Run

Don’t stop at just walking. Once you’ve spent enough time in your new shoes, it’s time to take them out for a spin on a short run. Stick to easy recovery runs for the first few outings, gradually building up to longer and more intense workouts.

Alternate With Old Shoes

And here’s a pro tip: alternate your new shoes with your old ones. Not only will this help you ease into your new shoes, but it can also reduce your risk of injury.

Don’t take my word for it. Research out of the Scandinavian Journal of Medicine & Science in Sports reported that runners who trained in more than one pair of shoes had a roughly 40 percent lower risk of injury compared to those who stuck to one pair.

Additional Reading  – Your guide to the heel-to-toe drop.

Dodge Blisters

If certain parts of the shoes, such as the sides of the toes or the back of the heel, giving you grief, consider softening those parts.

These parts may be stiffer than the rest of the shoe, thus, likely to take longer to break in.

One thing you can do to mitigate friction between your feet and your shoes is to moisturize your skin. Dry skin is more likely to rub, therefore, prone to blisters.

This also works great for preventing odors.

You can also invest in blister cushions as well as an anti-blister balm to apply over the troubled areas to prevent rubbing.

Additional Resources!

• Here’s how to dry running shoes.
• How to recycle running shoes
• Running shoes for plantar fasciitis

How to Break In Running Shoes – The Conclusion

Congratulations on reaching the end of this guide on breaking into your new running shoes! While it may not always be a walk in the park, this crucial stage is an undeniable part of your running experience. By taking the time to let your feet adapt to their new companions, you’re setting yourself up for success and avoiding potential discomfort down the road.

We hope that the tips and techniques shared throughout this article have provided you with valuable insights and guidance on how to break in your running shoes effectively. Remember, it’s all about finding that perfect balance between comfort and performance.

Now, we’d love to hear from you! Share your thoughts, experiences, and questions in the comments section below. Whether you have your own unique methods or seek further advice, our community is here to support you on your running journey.

As you embark on this exciting endeavor, we encourage you to embrace the process, stay motivated, and keep pushing yourself to new heights. Your dedication and perseverance will pay off as you conquer new distances, achieve personal records, and make running an integral part of your active lifestyle.

Thank you for joining us on this adventure. Remember, every step you take in your well-fitted, broken-in running shoes brings you closer to your goals. So lace up, hit the pavement, and keep training strong!

Wishing you happy and rewarding runs,

David D.

Are you an avid runner, lacing up your sneakers for those exhilarating miles?

Fantastic!

But what happens when heel spurs decide to crash your running party?

Don’t hit the panic button just yet.

In this post, we’re diving into the world of heel spurs – what they are, what causes them, and most importantly, how you can conquer them and get back to running pain-free.

So, grab your running shoes, and let’s hit the trail to heel-spur enlightenment!

What Is A Heel Spur?

Heel spurs, also known as calcaneal spurs, are like little bony hitchhikers that set up camp on the underside of your heel bone.

They’re the result of some serious foot drama, with your plantar fascia – that stretchy sole tissue – getting all riled up and irritated.

Your heel spur adventure starts at the front of your heel and then decides to extend its reach towards your arch or even your toes.

Sneaky, right?

But here’s the kicker – this whole process takes months to unfold, so it’s definitely not an overnight sensation.

Now, the painful truth is that heel spurs can, well, hurt like heck.

But here’s a plot twist – some folks have them without even realizing it! How’s that for a surprise party in your shoes?

What’s the root cause, you ask? It’s all about putting too much stress on your foot muscles and ligaments. This excessive load makes your plantar fascia go haywire, stretching it out and causing damage to the protective membrane around your heel bone.

Oh, and here’s a fun fact: if you’ve a history of plantar fasciitis, then you’re at higher risk of these heel spur party crashers. Sure, some of these little rascals might need surgical eviction, but fear not! There are few things you can do that do not require going under the knive (more on this later).

Plantar Fasciitis and Heel Spurs

Let’s clear up a common misconception: just because your heels are singing the blues doesn’t automatically mean those heel spurs are the culprits. You see, there’s another heel villain in town, and its name is plantar fasciitis.

Plantar fasciitis is an inflammation of the plantar fascia, which is basically a fancy name for the stretchy, fibrous band that plays foot-connector linking your heel bone to the ball of your foot.

Now, here’s where it gets interesting – many folks dealing with plantar fasciitis might also have some heel spurs hanging around in the background.

But let’s set the record straight: heel spurs aren’t the puppet masters behind plantar fasciitis. They might be party crashers, but they’re not responsible for starting the party in the first place.

Additional resource – Guide to big toe pain from running

Causes Of Heel Spurs In Runners

Many things can put extra stress on the heel bone to the point that it forms spurs.

These include:

• Overstretching of the plantar fascia
• Damaging the foot muscles and ligaments
• Continuous tearing of the thin lining of the heel bone

There are also some risk factors to pay attention to, such as:

• Improper running shoes without proper cushioning and arch support
• Gait abnormalities that affect the feet in general
• Excess weight or obesity
• Spending a long time on the feet
• Running on hard or uneven surfaces
• Diabetes
• Aging
• Running gait abnormities, especially when it places extra stress on the heel bone, ligaments, and nerves in and around the heel.
• Having either flat feet or high arches

The Good News

Now, don’t let the specter of heel spurs haunt your dreams – they often fly under the radar, causing no mischief at all. In fact, studies have shown that a whopping 95% of heel spur carriers live in blissful ignorance with no foot pain to report.

But, and there’s always a ‘but,’ when you’re an avid runner, heel spurs might decide it’s time to crash your pain-free party.

Common symptoms include:

• Pain that sets up camp on the inner or middle part of your heel.
• The unwelcome wake-up call – pain when you take your first steps out of bed in the morning.
• The post-sitting pitfall – discomfort that sneaks up after lounging and then disappears after a few minutes of walking.
• A tiny, unexpected guest – the formation of a small lump in the affected area.
• Pain that plays hide and seek, getting worse when you’re on the run or engaging in high-impact activities.

How To Deal With Heel Spurs While Running

Dealing with heel spurs when you’re a runner can be a tricky task. But worry not; here’s your game plan for managing heel spurs effectively while hitting the pavement:

Rest

Begin with the golden rule – rest. Reduce your mileage and consider taking a break from training altogether. This is especially important if you suspect that your heel spur symptoms have flared up due to a sudden increase in training intensity.

Ice It

To find relief from the pain, ice the affected area using a frozen water bottle. The sooner you apply ice when you notice symptoms, the better the results.

Here’s how to do it:

Gently roll the affected part of your foot back and forth over the frozen bottle for about 15 to 20 minutes. Repeat this icing routine three to four times a day. Alternatively, you can opt for a simple ice pack or ice wrap to ease the discomfort.

Massage The Spur

Another approach to alleviate the discomfort is through massage. Not only does it feel wonderful, but it can also provide temporary relief from heel pain and enhance blood circulation in the area. In fact, it’s often more effective than merely resting your feet.

Here’s how to do it:

Begin by gently massaging the affected area with your thumb.

Gradually increase the pressure until you’re applying firm but comfortable force.

Be cautious not to overdo it, as excessive pressure may exacerbate the pain.

Stretching

Stretching can be a highly effective method to ease heel pain. It targets not only the calf muscles but also other muscles in the lower legs. You can incorporate these stretches into your daily routine, with a special focus on post-run sessions or before bedtime.

Some of the best stretches for heel pain include:

Calf stretch against the wall

Seated foot flexes

Towel grabs with your toes

Calf stretches on a stair

Golf/tennis ball foot rolls

Try Essential Oils

Another avenue to consider is the use of essential oils. Some essential oils possess potential anti-inflammatory properties, which can help alleviate swelling and pain. Although scientific research on their efficacy is ongoing, it might be worth giving them a shot.

Here are a few essential oils to consider:

• Lavender oil
• Fennel oil
• Thyme oil
• Rosemary oil
• Bergamot oil
• Eucalyptus oil

Essential oils are generally affordable, non-invasive, and carry minimal to no side effects unless you have a history of dermatitis.

Try OTC Drugs

For managing heel spurs, over-the-counter anti-inflammatory medications like naproxen and ibuprofen can be an option. These drugs can help reduce swelling and alleviate pain.

However, it’s crucial to exercise caution. Prolonged use of such medications without medical supervision can lead to side effects. Typically, these drugs should not be used for more than four weeks without your doctor’s approval.

Common over-the-counter medications to consider include:

• Aspirin
• Acetaminophen (Tylenol)
• Ibuprofen (Motrin, Advil)

Before introducing any new medications, especially if you are already dealing with kidney or liver issues, it’s essential to consult your healthcare provider.

Additionally, certain medications like blood thinners should be approached with care and discussed with a medical professional.

Try Supportive Shoes & Orthotics

Opting for running shoes designed with thicker soles and extra cushioning can be beneficial in managing heel spurs. When your foot makes contact with the ground during running, it experiences significant stress, potentially causing small tears or microtrauma in the plantar fascia tissue.

Utilizing well-cushioned shoes or incorporating shoe inserts can help alleviate this stress.

Moreover, exploring the use of pre-made or custom orthotics and shoe inserts may provide added comfort and support, potentially reducing discomfort associated with heel spurs.

Injections

For individuals dealing with chronic pain resulting from heel spurs, a medical professional might recommend corticosteroid shots.

Cortisone, a synthetic derivative of natural cortisone, falls within the corticosteroid family.

Typically, these steroids are administered via a thin needle into the area of most intense pain and inflammation. The primary objective is straightforward: reduce inflammation in specific regions of the body.

This, in turn, aims to alleviate discomfort and expedite the healing process. It’s essential to note that while corticosteroid shots can provide relief, they may not offer a complete solution to the problem.

Surgery

In the event that all non-invasive methods fail to alleviate the discomfort caused by heel spurs, surgical intervention may become the final option. This surgical procedure typically involves the removal of the heel spur and, in some cases, the release of the plantar fascia.

Following the surgery, individuals may need to utilize bandages, casts, splints, crutches, and specialized surgical shoes during the recovery process. It’s essential to be aware of potential complications associated with heel surgery, including recurrent heel pain, nerve damage, infection, permanent numbness in the affected area, and scarring.

A full recovery post-surgery may require a significant amount of time, during which individuals may not be able to place weight on the operated foot. It’s important to maintain mobility while proceeding cautiously.

It’s worth noting that approximately 90 percent of individuals with heel spurs experience improvement through non-surgical, non-invasive treatments, many of which have been discussed in this article.

Heel spurs in Runners  – The Conclusion

Heel spurs are one of many running problems. It’s not a death sentence for runners since there are a lot of treatment options. Assess your risk and fix the problem earlier so you won’t suffer more.

Picture this: you’ve just crushed an intense run through muddy trails or been caught in an unexpected rain shower during your jog. Your trusty running shoes are soaked, and you’re left wondering how on earth to get them dry, fast!

Don’t worry; you’re not alone. Every runner faces this soggy shoe situation sooner or later. But here’s the deal: letting them air dry naturally might test your patience for days. Who has time for that when you’re eager to hit the pavement again?

That’s where we come in! We’ve got some nifty tricks up our sleeves to turbocharge your shoe-drying game. No more waiting around, no risk of nasty smells or shoe damage – just quick, efficient drying.

So, if you’re ready to learn how to rescue your running shoes from the sogginess, stick around. We’re about to lace up and dive into some fantastic shoe-drying hacks that will have you back on the run in no time.

Why Should you Dry Your Running Shoes Properly?

Imagine this: you’re out on a trail, and suddenly, the heavens open up, drenching you and your precious running shoes. Or maybe you decided to embrace the elements, ran through puddles, and now your shoes are waterlogged. Either way, it’s a wet, soggy situation, and it’s not just about squishy, uncomfortable steps.

First off, running in wet shoes can lead to a symphony of problems.

The chronic stench is a real concern. You see when your shoes are damp, they become the perfect breeding ground for odorous bacteria. Trust me; you don’t want to be known as the runner with the funky-smelling shoes!

And let’s not forget about blisters – those pesky, painful companions that can make your runs a living nightmare.

But wait, there’s more!

Fungal infections, like athlete’s foot, can also rear their ugly heads. The warm, moist environment inside your wet shoes is an invitation for fungi to throw a party on your feet.

No RSVP is required!

Now, here’s the kicker: if you keep running in those soggy sneakers, you might be compromising their very structure. Your running shoes are like the trusty sidekicks of your running adventures, and they deserve some love and care.

Imagine spending $80 to $150 on a pair of sneakers every couple of months – that’s a lot of dough that could be better spent on, well, more running gear!

Additional Resource – Here’s a list of the best running shoe brands.

How To Dry Your Running Shoes Fast

Here are some of the best strategies to help you get your running shoes dry and ready for tomorrow.

Separate

First things first, the separation game. It might sound like a bit of extra work, but trust me; it’s worth it to ensure your running shoes dry out as fast as possible. So, here’s the drill:

• Step one – ditch the laces! Yup, those trusty shoelaces need to go. Removing them might feel like a tiny hassle, but it’s a game-changer. Why, you ask? Well, it’s all about letting that air circulate freely inside your shoes.
• Step two – if it’s doable, say goodbye to your insoles too. Out they come! Think of them as little sponges holding onto all that moisture. By taking them out, you’re allowing your shoes to dry from the inside out. Smart, right?

But wait, there’s more!

Now, let’s talk about your shoe’s tongue – that little flap of material inside your shoe. Gently pull it forward. This simple move helps air reach those hidden nooks and crannies, making sure every part of your shoe gets a fair shot at drying.

Now, let’s address the mud and stains situation. If your shoes are not just wet but also sporting some artistic mud patterns, it’s time for a little cleaning session. Grab a trusty handbrush or even a used toothbrush (yes, your old toothbrush can still be useful) and give those shoes a good scrub. The cleaner your shoes, the easier it’ll be for them to dry.

Additional resource – Here’s the full guide to running shoe anatomy.

Get Old Newspaper

Newspapers are made from wood pulp and recycled material, which makes them super absorbent. They’re like sponges for your shoes but without the mess.

So, let’s get down to business:

Grab a few sheets of crinkled-up newspaper or some trusty paper towels. Don’t be stingy; you’ll want a good amount.

Start crumpling those sheets and stuff them inside your soggy shoes. Two full sheets should do the trick. Place one in the heel area and the other in the toe-box.

Now, here’s the waiting game. Let the newspaper work its magic for at least one to two hours. It’s absorbing all that unwanted moisture and, yes, those funky odors, too.

Remember, patience is key. Once your shoes are nicely stuffed, find them in a cozy spot in a well-ventilated area. Just not in direct sunlight, please. Nobody wants sun-faded sneakers.

Check back every few hours and replace the newspaper as needed. You’ll be amazed at how much water and dampness those sheets can wring out.

Now, a word of caution: avoid using heavily inked newspaper sheets, especially if your shoes are white. We don’t want any accidental tie-dye experiments, do we?

Additional resource – How to clean running shoes

Fan It Out

After a wet run or a thorough wash, you want your shoes to dry up ASAP, right? Well, I’ve got just the solution, and it’s a breeze – literally!

First things first, spread the mouth of your running shoes as wide as they’ll go. You want that airflow to work its magic inside.

Now, grab your trusty high-speed fan. If it’s a floor fan, it’s even better. Place your damp shoes and insoles right in front of it. Make sure your fan is secure and out of the way so it doesn’t join the ranks of your soggy shoes.

Ready? Turn that fan on to max speed, and let the dry air do its thing!

You see, the fast-moving air will swoop in, flowing through and around your shoes’ material, and before you know it, they’ll be as dry as a desert in high summer.

Now, what if you’ve only got a ceiling fan? No problemo! Grab a chair, put your wet shoes up on an elevated platform (that chair, in case you forgot), and crank that fan to max speed. Voilà, you’ve got your own shoe-drying station!

Additional Reading  – Your guide to the heel-to-toe drop.

Put Them In A Dry Place

You’ve followed all the fantastic drying techniques, and your shoes are well on their way to being bone dry. But remember, this last step is like the icing on the cake – it’s crucial to seal the deal!

So, here’s the deal: at some point, your shoes might still be a tad moist, but fear not, we’ve got you covered. The trusty newspaper and fan method can do wonders, but there’s a limit to its superpowers. When the humidity is minimal, it’s time to switch to the old-fashioned air-drying method.

Here’s what you do:

Find a cozy spot where the air is dry and warm. You want your shoes to have the best chance to bid farewell to any lingering moisture.

Please resist the urge to bring out the big guns – I’m talking about heating tools like a hair dryer. While it might seem like a speedy solution, it can actually do more harm than good. Heat can damage your shoe’s fabric, causing it to crack and warp – not exactly what we’re aiming for.

Additional resource – Running Shoes Vs. Cross Trainers

How To Not Dry Your Running Shoes

There are many things you should never do when trying to dry your running shoes.

These include:

Putting Running Shoes in the Dryer

Picture this: you’re in a hurry, and the thought of wet shoes is just unbearable. So, you think, “Why not toss them into the dryer? It’ll be quick, right?” Wrong! Please, for the sake of your beloved sneakers and your trusty dryer, refrain from this temptation.

So why this is such a bad idea?

For starters, the high heat inside your dryer can do a number on your shoes. It can break down the glue that holds them together, and let’s be real, no one wants their shoes falling apart mid-run!

Moreover, remember the upper part of your shoes? Well, the dryer doesn’t care about their well-being. The intense heat can compromise the upper, causing it to crack. That’s not just a cosmetic issue – it affects the fit and performance of your shoes.

What’s more?

If you ever wanted your shoes to resemble something out of a sci-fi movie, the dryer can help with that. It may irreversibly warp your shoes, turning them into a space-age experiment gone wrong.

Additional Resource – Here’s how to break in new running shoes.

No Hair Dryer

I get it: wet shoes are a buzzkill, and you’re eager to hit the road again. But hear us out—using a hairdryer isn’t the hero you’re looking for, and here’s why:

First and foremost, it’s a time warp. Trust us; you’ll be standing there forever, holding that hairdryer like a wand from Hogwarts. There’s just no fast-forward button on this magical journey.

Let’s talk danger! Holding a hairdryer for extended periods can be risky business. The intense heat can damage the glue that holds your shoes together. And if you’re not careful, you might end up melting the rubber sections. Your shoes won’t thank you for that, and neither will your fingers!

What’s more?

If you’re impatient (and let’s face it, we all are when our shoes are involved), you might leave the hairdryer unattended inside your shoes. This is a recipe for disaster, folks! It’s not just your shoes that are at risk; your home might join the bonfire party.

No Direct Sun Exposure

Of course, sunlight has this magical aura that can make all your worries disappear. But when it comes to your beloved running shoes, it might not be the knight in shining armor you’re looking for, and here’s why:

For starters, the sun’s rays can speed up the drying process, and that’s awesome. But, and it’s a big BUT, those rays can also fade your shoes like an Instagram filter gone wrong. Your vibrant, neon sneakers might turn into pastel pretenders..

Moreover, let’s talk science! The sun’s UV rays can be quite the troublemakers when they meet synthetic and rubber materials in your shoes. It’s like a showdown between good and evil, and your shoes usually don’t win. Those rays can damage your shoe’s inner workings, leading to a swift decline in their performance.

Oh, and there’s more drama! Remember the glue and seams that hold your shoes together? Well, when they come face to face with UV rays, it’s like a soap opera. They can start corroding and falling apart, leaving your shoes in tatters.

No Bad Storage

Your shoes deserve better than being confined to a dark, dank dungeon, like the trunk of your car or a gym bag buried under your old socks. These places are like breeding grounds for bacteria and trust us, the smells won’t be pleasant.

Imagine if you had to spend your life stuck in a cramped space with no fresh air. Not fun, right? Well, your shoes feel the same way. They need proper ventilation to stay fresh and ready for action.

The fact is that your wet shoes prefer a mild, stable temperature. Extreme heat or cold can mess with the materials and glue that hold them together. So, no hot attics or freezing garages, please.

So if you’ve got a spacious wardrobe, it’s a great place for your shoes to call home. Good air circulation and protection from the elements make it a cozy spot.

What’s more?

Consider mounted shelves on the wall. They not only save floor space but also allow your shoes to breathe freely. Plus, it’s a neat way to display your shoe collection like a work of art.

Have you ever been on a jog only to have a surprise coughing fit steal your runner’s high? Well, you’re in for a treat because we’re about to dive into the nitty-gritty of this common annoyance that even the pros can’t always dodge.

But don’t worry because today’s post is all about unraveling the mystery behind that pesky runner’s cough.

We’ll dive into the nitty-gritty of why it happens, and even better, I’ll arm you with some killer tips to kick it to the curb. So, are you ready to breathe easy and run free?

Great! Let’s lace up and dive right in!

How Is Common Coughing After Running?

First things first, let’s establish that this running-related coughing is a pretty darn common occurrence among runners. It’s so common that it’s even been christened with some catchy nicknames like “track hack” and “pursuer’s cough.”

Now, here’s the kicker: this cough can be a bit unpredictable. Sometimes, it barges in right after you finish your run, like an uninvited guest crashing a party. Other times, it decides to play hard to get and waits until you’re well into your run to make its grand entrance.

Sneaky, right?

The good news is, for most of us, this cough isn’t the relentless type. It usually doesn’t stick around for more than an hour, nor does it decide to hang out with us 24/7.

But what’s causing it in the first place?

Well, that’s where things get interesting, and we’re about to unravel the mystery.

What Is Coughing?

Alright, folks, let’s start by demystifying the fascinating world of coughing and how it all works.

You might know it as a cough, but in the scientific realm, it’s known as tussis. This nifty little reflex, whether you do it voluntarily or it happens without you even thinking, plays a crucial role in keeping your airways and throat clean and clear of any pesky irritants, microbes, mucus, fluids, and all sorts of foreign particles. Think of it as your body’s own personal cleaning crew for the upper respiratory system.

Here’s the breakdown of how it goes down: when something irritating decides to set up camp in your airways or throat, your body doesn’t just sit around twiddling its thumbs.

No siree!

It sends a quick message up to your brain, like, “Hey, we’ve got a situation here!” Your brain, being the boss that it is, then commands the muscles in your chest and abdomen to get to work. Their mission? To push a gust of air out of your lungs, clearing out the irritant in the process.

Now, let’s connect the dots a bit. If you’re someone who’s no stranger to seasonal allergies, your cough might be triggered by allergens like dust or pollen. Yep, those pesky little particles can really stir up a commotion in your airways.

And hold onto your hats because we’re about to uncover a real game-changer. Poor air quality, which we’ll delve into later, can also throw a wrench into your airway’s machinery and lead to some serious coughing episodes.

Now, don’t fret if you occasionally find yourself in a coughing fit. It’s a normal part of life.

However, there are situations where your body might be trying to tell you something more significant, and that’s when you might want to consider some medical attention (more on this later).

Runners Cough – Why Am I Coughing After Running

Here are the most common reasons why you might be coughing during and/or after running.

Cause Number 1 – Exercise-Induced Bronchoconstriction

If coughing is a common occurrence during your running, then you might be dealing with exercise-induced bronchoconstriction, or EIB for short. You see, EIB is what used to go by the name “exercise-induced asthma.”

Picture this: you’re out there, giving it your all during your run, and suddenly, your airways decide to go on a temporary lockdown.

Yep, that’s EIB at work.

During intense exercise, your airways can get a bit cranky and decide to constrict or tighten up. This not-so-friendly constriction can trigger a cough that hangs around for a few minutes, and it brings its buddies along, like wheezing and shortness of breath.

Now, here’s a little insider info: if you already have asthma or other respiratory issues, you’re in the high-risk category for dealing with EIB.

Symptoms

Alright, let’s dig a little deeper into this exercise-induced bronchoconstriction (EIB) business.

When EIB decides to crash your workout, it often makes its grand entrance about 10 to 15 minutes into your sweat session. But here’s the good news – it usually packs up and leaves the party within an hour or less.

Now, how do you recognize this unwelcome guest at your lung party? Well, here are the telltale signs:

• Wheezing: Yep, that high-pitched whistle coming from your chest.
• Coughing: The star of the show is your persistent cough.
• Chest tightness: Like your lungs are caught in a vise.
• Shortness of breath: You’re gasping for air like you just ran a marathon.
• Fatigue during running: Suddenly, it feels like you’re dragging a ball and chain.
• Mediocre performance: Your personal bests take a backseat.

Now, here’s the kicker: if you ignore EIB’s shenanigans and let it run wild, it can escalate into a serious and sometimes life-threatening condition. This is especially true if you’re already grappling with existing lung issues.

To make matters worse, EIB might even force some runners to retire from logging the miles for good. Imagine the toll that takes on your quality of life when something you love – like running – becomes a no-go zone.

The Solution

Take the following steps to reduce your risk of EIB:

Take medicine: When it comes to dealing with exercise-induced bronchoconstriction (EIB), albuterol is a true-and-tested solution. This quick-acting medication can work wonders by temporarily opening up your airways. Inhalers are another fast acting remedy for the condition.

• Use it early: Many doctors recommend using this fast-acting emergency medicine about 15 to 20 minutes before you lace up your running shoes. By taking it ahead of time, you can often enjoy hours of uninterrupted, cough-free running bliss.
• Warm up: A warm-up is essential before any run, but for those with EIB, it’s absolutely crucial. This allows your body to ease into physical activity and adjust to the increased breathing rate, which, in turn, prepares it for the more intense exercise that lies ahead.

Cause Number 2 – Seasonal Allergies

Seasonal allergies are the bane of every runner’s existence during certain times of the year.

According to the wise folks at the American Lung Association, pollen is the undisputed champion of springtime allergy villains. When the pollen count starts to skyrocket, you might notice a not-so-friendly change in your running routine. Coughing becomes an unwelcome companion during your workout and continues to haunt you even after you’ve crossed the finish line.

But that’s not all; your body might throw in some bonus symptoms for the ride. Think sneezing, wheezing, and, yes, more coughing.

So, what’s the deal with pollen? Well, those tiny particles, along with mold spores, decide to go on a mission to irritate your airways. They hang around in the air, waiting for you to take a breath, and then bam – irritation central!

The Solution

Alright, let’s tackle this pollen problem head-on and ensure you can enjoy your outdoor runs without any allergic backlash. Here’s the game plan:

• Check the Levels: Before you lace up those running shoes, do a quick check of the pollen count for the day. If it’s soaring to dizzying heights, it might be wise to consider alternatives.
• Get App-Savvy: Luckily, we live in the age of technology, where there’s an app for just about everything. There are handy apps out there that can help you predict the pollen count for the day.
• Become an Indoor Enthusiast: When the pollen count is through the roof, it might be a good idea to embrace your indoor runner alter ego. Keep those allergies at bay by hitting the treadmill or finding indoor alternatives for your workout routine.
• Take Antihistamine: If you’re itching for that invigorating outdoor run but don’t want to surrender to the treadmill, try an antihistramine. Now, before you pop a pill, a word of caution: like any medicine, antihistamines come with their own set of side effects, and the front-runner in this category is drowsiness.

Additional resource – What’s the best temperature for running

Cause Number 3 – Postnasal Drip

If you’ve ever found yourself hacking up phlegm and wheezing after a chilly jog, chances are you’re dealing with a classic case of post-nasal drip.

Let me explain. Deep within your throat and nose, there’s a diligent team of glands constantly producing mucus. Their mission? To keep your nasal membranes nice and moist, to help you expel any unwanted invaders, and to wage war on potential infections. Most of the time, this mucus goes about its business without you even noticing.

But here’s the plot twist: when certain triggers come into play – think sinus infections, air irritants, the common cold, or, in our case, braving the cold weather for a run – your body can go into mucus overdrive. Suddenly, you’ve got more mucus than you know what to do with.

So, what happens next? Well, all that extra mucus starts pooling in the back of your throat. And guess what? It’s not your throat’s biggest fan. This irritates your throat, and before you know it, you’ve got yourself a full-blown cough.

The Solution

Take the following measures to keep post-nasal drips while running at bay.

• Stay Inside: First and foremost, when the cold weather strikes, consider becoming a homebody. Staying inside as much as possible can help prevent your cough from worsening. It’s like giving your throat a break from the chilly air and potential irritants.
• Use OTC Medicine:  If post-run coughing is your nemesis due to post-nasal drip, don’t hesitate to turn to the medicine aisle at your local pharmacy. Over-the-counter (OTC) oral decongestants, guaifenesin (a mucus thinner), or antihistamines can be your trusty allies. These medications can help thin out that troublesome mucus and soothe your nasal membranes.
• Rinse: Before you brave the cold for a run, consider giving your nasal passages a thorough rinse with a saline solution. You can do this with a trusty neti pot or a bulb-squeeze syringe. This simple yet effective practice can help wash away irritants or allergens that might be lurking in your nasal passages.
• Humidify: Another nifty trick to keep your respiratory system running smoothly is to inhale some soothing vapors or steam. Just add a few drops of essential oils or eucalyptus into hot water, then inhale deeply. This moisture-rich therapy helps moisten your nasal passages, thins out secretions, clears away mucus clogs.

Cause Number 4 – Running In Cold Weather

When you hit the trails during the cold season, you’re not just breathing in brisk, chilly air – you’re inhaling air that’s both colder and drier than the cozy atmosphere in your lungs.

This temperature difference sets off a chain reaction.

Your lungs, trying to adapt to this Arctic blast, experience heat loss, which can lead to a slew of uncomfortable symptoms like shortness of breath, wheezing, and, yes, that persistent cough while you’re out there getting your exercise groove on.

But wait, there’s more to the story. Research straight from the National Library of Medicine tells us that cold air doesn’t just play havoc with your lungs’ thermostat; it also messes with the moisture and heat levels in your respiratory system. This sets the stage for that oh-so-familiar scratchy, dry cough that can haunt your outdoor runs.

The Solution

To reduce your risks, do the following:

• Cover your Face: If you’re heading out for a run in chilly weather, think about wrapping up your face with a mask or a scarf. Not only does this stylish accessory keep you cozy, but it also does double duty by adding moisture to the air you breathe and filtering out those pesky large particles.
• Train Indoor: If you’re someone who’s prone to coughing and the cold weather is just too much to bear, don’t hesitate to make a strategic retreat indoors. Your trusty treadmill is your best friend in this scenario.

Cause Number 5 – Acid Reflux

The dreaded heartburn is a pesky condition that can turn a great run into a fiery ordeal. Officially known as gastroesophageal reflux, it’s like a fiery sensation in your chest that can strike when you least expect it.

Here’s how it works: while you’re in the midst of an invigorating workout, the acids from your stomach decide to make an unwelcome guest appearance in your throat.

Specifically, this sneaky move happens when the lower esophageal sphincter, a little muscle band at the bottom of your esophagus, decides to take a break or simply gets weak.

So, imagine this: you’re out there pounding the pavement or conquering the trails, and suddenly, your body decides to start coughing up mucus. Why? Well, it’s like your body’s way of trying to neutralize those irritating stomach acids that have decided to go on a field trip to your throat.

The Solution

When it comes to taming the fiery beast of heartburn during your runs, here are some practical steps to help keep it at bay:

• Get OTC: Head on over to your local pharmacy and ask for some over-the-counter medication designed to tackle heartburn. These medications can often work wonders in soothing those uncomfortable symptoms.
• Avoid Trigger Foods: Some of the most common culprits include citrus fruits, coffee, mint, onions, shallots, and more. Instead of courting heartburn, opt for foods that actually help reduce acid reflux. Think vegetables, lean meats, eggs, seafood, oatmeal, and the soothing wonders of ginger, especially in the form of tea.

Additional resource – GI distress in runners

Cause Number 6 – Vocal Cord Dysfunction

Here’s the final piece of the puzzle: Vocal Cord Dysfunction (VCD), a lesser-known but no less troublesome cause of coughing during your runs.

This condition takes place when the muscles in your larynx – that’s your voice box – decide to go rogue. Instead of doing their job and allowing you to breathe freely, they tighten up and essentially slam the door shut when you inhale.

Unlike our earlier culprit, EIB, VCD is not a shy troublemaker. It has a flair for drama and can force you to start coughing while you’re out there pounding the pavement, as exercise is a known trigger for VCD. The telltale signs? You might feel a tightness in your throat, experience wheezing when you inhale, and, yes, the inevitable cough.

But VCD doesn’t stop there. It can also mess with your vocal cords, causing your voice to change or become hoarse. Breathing can become a real challenge, making it feel like there’s a lump in your throat that just won’t budge.

The Solution

When it comes to managing the more common causes of running-related coughs like seasonal allergies, post-nasal drips, or running in the cold, there are steps you can take on your own to alleviate symptoms and enjoy your runs in peace.

However, when it comes to dealing with severe and persistent symptoms of Vocal Cord Dysfunction (VCD), it’s crucial to consult your doctor for a comprehensive medical evaluation. While many conditions can be managed with medication, VCD often takes a different approach, relying on speech therapy rather than pharmaceuticals.

During a VCD speech therapy session, you’ll work with a trained therapist who will teach you techniques and exercises specifically designed to reduce the symptoms associated with VCD. These vocal exercises are aimed at soothing throat strain, finding the optimal volume and pitch for speaking, and practicing controlled breathing.

By mastering these techniques and exercises, you can gain better control over your vocal cords and manage VCD more effectively. Not only will this help you speak more clearly, but it can also reduce irritants within your throat and alleviate breathlessness, allowing you to enjoy your runs and everyday life with greater ease.

When To See A Doctor

When it comes to symptoms like those associated with exercise-induced bronchoconstriction (EIB) and Vocal Cord Dysfunction (VCD), getting a precise diagnosis is crucial. Many conditions can indeed trigger similar symptoms, and knowing the exact cause is the first step to effective treatment.

So, here’s the golden rule: if you’re experiencing symptoms of EIB or VCD, or if those symptoms persist despite your best efforts to manage them, it’s time to consult your doctor.

They have the expertise and tools to provide a thorough diagnosis, ensuring you get the right treatment plan.

And remember, there are certain red flags that should prompt an immediate call to your doctor, such as:

• Shortness of breath or wheezing that severely affects your ability to breathe.
• A high fever.
• Heart palpitations or irregular heartbeat.
• A cough that worsens despite using over-the-counter medications.
• Halitosis (persistent bad breath).
• Swelling around your jaw and mouth.
• A rapid and unexplained change in weight.

These warning signs shouldn’t be ignored, as they may indicate a more serious underlying issue that requires prompt medical attention.

Runners Cough – The Conclusion

There you have it!

If you often cough either during or after a run, then today’s post should be enough to guide you on the right path toward soothing what’s ailing you. The rest is really up to you.

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

In the meantime, thank you for dropping by.

David Dack.

Are you familiar with that annoying, often downright painful sensation in your feet, right beneath your toes, while running?

Well, if you’ve experienced it, you’re not alone. I’m talking about metatarsalgia, the not-so-welcome companion for many runners.

But wait, what’s causing this unwelcome guest to crash your running party? And, more importantly, how can you kick it to the curb or, even better, prevent it from showing up in the first place?

You see, in about 9 out of 10 cases, metatarsalgia is the culprit behind that pesky ball-of-foot pain – and it’s not exclusive to runners; it can bother just about anyone.

Now, here’s the kicker: when you’re dealing with metatarsalgia, running isn’t exactly your foot’s best friend.

The high-impact nature of running places a considerable amount of stress on those already grumpy feet, making your symptoms worse and slowing down the healing process.

But worry not because today, we’re here to dive headfirst into the world of metatarsalgia.

We’ll uncover its secrets, explore its main symptoms, and arm you with the knowledge to both treat and prevent it.

Sounds like a plan, right?

So, lace up those shoes, let’s dig in, and get you back to enjoying pain-free runs!

Anatomy 101 – Foot & Forefoot

Your feet are nothing short of a marvel of design. They were crafted by nature for an impressive range of activities – from walking and jumping to balancing, dancing, climbing, and, of course, running.

But here’s the kicker – your feet, while amazing, also bear the incredible load of your entire body. And when you kick into running gear, that weight amplifies even more.

Now, let’s dive deeper into the nitty-gritty of foot anatomy. A single foot houses a whopping 26 bones, which is nearly a quarter of all the bones in your entire body.

And that’s just the beginning! You’ll find 33 joints, 19 muscles, a whopping 107 ligaments, and enough tendons to make your head spin.

But the real star of the show? The forefoot. This area is like the VIP section of your feet, home to the metatarsal bones, the metatarsophalangeal joints (say that five times fast!), and all ten toes.

It’s where the action happens, and it’s densely packed with tiny yet mighty muscles, tendons, ligaments, bursa (those cushiony sacs that keep things smooth), fascia (the body’s natural tension tamer), blood vessels, and nerve fibers.

The Function of The Forefoot

Imagine your foot as a well-choreographed team, with each member having a unique job. The forefoot squad’s primary tasks are weight-bearing and propulsion.

Let me explain.

When you’re in the midst of your running stride, your forefoot is the first responder to the call of duty. It takes on the enormous responsibility of supporting your entire body’s weight during the toe-off phase, which is basically when you’re propelling yourself forward.

Talk about a heavy task!

Now, here’s where it gets interesting. Depending on factors like your running speed, biomechanics, the terrain you’re conquering, and your own body weight, your forefoot might be handling as much as three to five times your body weight with every single step. That’s a lot of load for those metatarsal bones to bear.

That’s why it should come as no surprise that runners often experience forefoot pain. The sheer workload and repetitive stress placed on this part of the foot can lead to discomfort, and in some cases, it can even put a pause on your running goals.

Additional resource – Running with osteoarthritis 

What Is Metatarsalgia?

Metatarsalgia is essentially a fancy term for an overuse injury that sets up camp under the heads of your metatarsal bones, which are the long bones that make up the front part of your foot. Think of it as the ball of your foot staging a protest.

The structures surrounding these metatarsal bones start getting all riled up, irritated and inflamed. It’s like a mini-revolution happening in your foot neighborhood.

Now, where’s the hot spot for this rebellion? Typically, it’s right under the ball of your foot, especially close to the base of your second toe. Why the second toe, you ask? Well, that’s where the action tends to kick off.

But here’s the kicker (pun intended): metatarsalgia isn’t the main culprit; it’s more like a messenger delivering some not-so-great news. It’s a symptom, not the root cause itself. The real question is, what’s behind this foot uprising?

Metatarsalgia is no respecter of professions. It doesn’t discriminate between runners, track and field athletes, or folks who love high-impact sports like football and basketball. If you’re putting your feet through the wringer, metatarsalgia might just pay you a visit.

Additional guide  – Running With Seasonal Allergies

The Main Causes OF Metatarsalgia in Runners

The key culprits behind metatarsalgia is the excessive impact endured during physical activities, particularly running. This relentless pounding can irritate and even break down the structures that make up the forefoot.

That’s not the whole story.

Let’s unravel a few variables that could make things worse.

• Calf Tightness: Tight calf muscles can pull on the tendons and muscles in your feet, increasing the strain on the metatarsal area.
• Inadequate Shoe Cushioning: Running shoes that lack proper cushioning in the forefoot can leave your feet vulnerable to metatarsal stress.
• Overuse and Rapid Training Increases: Pushing your limits too quickly can prevent your muscles and tendons from adapting, potentially leading to metatarsalgia.
• Foot Biomechanics: If your feet roll excessively inward (overpronation) or outward (underpronation) during running, it can exacerbate the
• Foot Anatomy: Having excessively high arches or flat feet can alter the distribution of weight on your feet, potentially increasing the risk of metatarsalgia.
• Prolonged Standing or Sitting: Occupations or activities that involve extended periods of standing or sitting can also contribute to metatarsal stress.
• Foot Deformities: Conditions like hammertoe deformities and bunions can alter the alignment of your toes, impacting the metatarsal area.

Additional resource – Guide to big toe pain from running

Symptoms of Metatarsalgia While Running

Let’s take a closer look at the symptoms when metatarsalgia gate-crashes your run.

Metatarsalgia often starts as a low murmur of discomfort, like a distant thunderstorm on the horizon. It sneaks up on you gradually, making itself known over time.

As it settles in, metatarsalgia’s signature move is a symphony of pain. You might feel like there’s a tiny dagger stabbing, a smoldering burn, or a persistent ache right under your toes. Sometimes, it’s a sharp, shooting pain that takes you by surprise.

Imagine walking around with a pebble perpetually lodged in your shoe. That’s the sensation metatarsalgia can deliver. It’s as if something is constantly irritating the area under the heads of your metatarsal bones, those bony joints beneath the ball of your foot.

What’s more?

Metatarsalgia often picks on the second toe, though it can sometimes target the third or fourth toe as well. It’s like it has a preference for causing chaos in specific areas.

Moreover, if metatarsalgia isn’t satisfied with just pain, it might invite its friends, numbness, and tingling, to join the party. These sensations can creep into your toes, making things even more uncomfortable.

Additional resource – Chiropractor for runners

Does Running Make Metatarsalgia Worse?

When it comes to metatarsalgia, your beloved sport is not your feet’s best friend. In fact, running can be the catalyst for turning a minor foot discomfort into a full-blown metatarsalgia party.

Why’s That?

Picture this: every time your foot strikes the ground while running, your forefoot plays the role of shock absorber. It takes on the Herculean task of soaking up the impact and propelling you forward.

Now, that’s a noble job, but it’s also a lot of work!

And guess what? When you’re already dealing with metatarsalgia, this high-impact action can be like pouring gasoline on a fire. It exacerbates your symptoms, making your foot pain scream louder with every stride.

So, Does Running Make Metatarsalgia Worse?

In a word, yes. Running intensifies the stress on the structures within your forefoot, aggravating the inflammation and irritation that metatarsalgia brings along.

How To Treat Metatarsalgia In Runners

The best way to speed up recovery is to take action quickly and uncover the actual cause(s) that led to the irritation and pain.

Next, start treating it at the onset of pain.

Here’s what to do

The Rice Method

Your aim is to restore a normal range of motion while soothing pain, reducing swelling, and ensuring proper function.

Begin with the R.I.C.E method, in which you:

Rest the injured limb

Take time off any activities that cause pain. As the pain fades, you can gradually taper up while paying attention to your symptoms.

Ice the affected area

Typically, the sooner, the better—for 15 to 20 minutes, three times a day. Avoid placing the ice in direct contact with your skin. Instead, use a barrier between the ice and your skin.

Compress

Use a simple ACE wrap around the affected limb to help with the swelling and pain. Begin at the toes and work up the foot. Avoid wrapping too tightly.

Elevate the injured foot

Use a pillow to place the affected limb above the level of your chest to help limit swelling and speed up recovery.

What’s more?

For more relief, try stretching your calf muscles. As I previously stated, having tight calf muscles may place more pressure on the forefoot. I’d also recommend a foam roller for a deeper release.

Use A Pad

Metatarsal pads are small, triangular-shaped cushions that can work wonders for metatarsalgia, especially for pain relief. And the best part? They’re temporary, so you can give your feet the TLC they deserve without committing to a long-term solution.

These clever little pads are strategically placed behind the site of your injury – that’s where your metatarsal bones reside. By providing extra support and cushioning, metatarsal pads reduce the pressure on your metatarsal heads, those vulnerable areas that bear the brunt of your body weight.

When you’re dealing with metatarsalgia, it’s all about finding relief where it counts. These pads are your allies in the battle against foot pain, and they’re ready to go to work wherever you need them most.

Additional resource – Sore quads after running

Consult Your Doctor

When those metatarsalgia symptoms become too much to bear, it’s time to consult the experts. Here’s the lowdown on when to seek professional help.

Get the Diagnosis Right

Metatarsalgia isn’t a one-size-fits-all condition. It can have various underlying causes, and nailing down the specific issue is crucial for effective treatment. Your doctor may suggest diagnostic tools like ultrasounds, X-rays, or bone scans to uncover the root cause of your pain.

Injections: A Powerful Ally

When metatarsalgia pain is causing you agony, your doctor might offer a helping hand in the form of injections. These injections can help reduce inflammation, bringing you much-needed relief. While they won’t solve the underlying problem, they’re like a soothing balm for your symptoms.

Surgery: The Last Resort

In severe cases of metatarsalgia, surgery may be the ultimate solution. It can correct structural issues in your feet or remove damaged tissue that’s causing your pain. Rest assured, it’s not a decision taken lightly, and your doctor will discuss all options with you.

Return To Running With Metatarsalgia

Congratulations! You’ve battled metatarsalgia and emerged victorious. Now, it’s time to lace up those running shoes and hit the trail once again.

But wait – before you sprint off, here’s the lowdown on making a triumphant return to running after metatarsalgia.

Listen to Your Body

First and foremost, heed the golden rule of recovery: listen to your body. Your foot has been through a lot, and it deserves your TLC. Only venture back onto the running track once you’re completely healed and can run on the affected foot without a hint of pain.

Slow and Steady Wins the Race

When returning to running after metatarsalgia, opt for a gradual comeback. Don’t try to pick up where you left off before the injury.

Instead, start with shorter, easier runs and progressively increase your mileage and intensity. It’s like easing into a hot bath – dipping your toe in first and gradually submerging yourself.

Pay Close Attention

As you resume your running routine, keep a close eye on your foot. Monitor it for any signs of discomfort, pain, or unusual sensations. Your foot will give you cues on how it’s feeling. If something doesn’t seem right, don’t hesitate to take a step back and give it more time to heal.

How To Prevent Metatarsalgia In Runners

The best way to prevent metatarsalgia —as well as any other overuse injury—is to address the risk factors that are to blame for the condition (some of which I’ve already shared above).

Use Proper Shoes

When it comes to preventing metatarsalgia and other overuse injuries, your choice of footwear can make all the difference.

Let’s dive into the world of shoes and discover how you can step into comfort and avoid foot woes.

Toe Box Bliss

Your toes splayed out like a hand of playing cards, free to move and breathe within your shoes. That’s the kind of comfort you should aim for. When selecting running shoes, prioritize those with a spacious toe box. Your toes deserve room to wiggle and spread out comfortably.

Arch Allies

If you have flat feet, they might need a little extra cushiony love. Look for running shoes with ample midfoot cushioning to cradle your arches and absorb shock. It’s like treating your feet to a cozy pillow.

On the flip side, if you’re blessed with high arches, seek out shoes with shock-absorbing support tailored to your arch type. This support acts like a trusty sidekick, ensuring your feet are well-equipped for the journey ahead.

Casual Consideration

While your running shoes are essential, don’t overlook your casual footwear. Those stylish high heels or sleek, narrow-toed shoes may look fabulous, but they can wreak havoc on your feet.

Choose casual shoes with a design that accommodates your foot’s natural shape. It’s like giving your feet a break when they’re not pounding the pavement.

Try Tape or Orthotics

We get it; sometimes, your trusty running shoes just don’t provide the support your feet need. But fear not; there’s a solution that can come to your rescue: taping and orthotics.

Let’s unravel this secret weapon against metatarsalgia discomfort.

Tape It Up

Think of athletic tape as your foot’s personal cheerleader. It can offer targeted support where you need it most. If you’re experiencing metatarsalgia symptoms and need quick relief, taping can be a game-changer.

By skillfully applying tape, you can help alleviate pressure and discomfort in specific areas of your foot. Plus, taping is a flexible solution that allows you to fine-tune the level of support you require.

Orthotics

Orthotics are like the customized suits of the shoe world, designed to fit your feet perfectly. They come in various forms, including metatarsal pads and insoles, and can be a valuable addition to your footwear arsenal.

Metatarsal pads are small but mighty, offering targeted relief to the ball of your foot, where metatarsalgia pain often strikes. Slip them into your shoes, and you’ll feel like you’re walking on clouds.

Insoles, on the other hand, provide overall support and stability. They can help distribute pressure evenly across your foot, reducing the strain on sensitive areas.

The Perfect Pairing

Sometimes, orthotics and metatarsal pads come together like a dynamic duo. You can choose the combination that best suits your needs. It’s like having a personalized support team for your feet, ensuring they stay comfortable and pain-free.

Strengthen Your Feet

Let’s talk about boosting the strength of your feet – it’s not only a great way to ward off metatarsalgia but also to keep your feet in tip-top shape!

When you work on strengthening these muscles of your lower legs, you’re essentially giving your feet a superpower boost when it comes to carrying your body weight.

Plus, you’ll be handing them the tools to support your arch, reducing any strain that might come their way when you’re out for a run.

But here’s the kicker: If your foot and ankle muscles are feeling weak or out of whack, they can actually lay the groundwork for trouble in your feet, like putting extra stress on your plantar fascia – and nobody wants that.

But wait, there’s more! Strengthening the underside of your foot can also be your secret weapon against excessive flattening, which is a game-changer when it comes to protecting those precious metatarsals. So, let’s get those feet pumped up and ready for action.

Additional guide – Bunions in runners

Stretch Regularly

Your muscles are like the strings of a puppet show, and your midfoot is the stage. When those muscles are tight, they’re pulling the strings too hard, causing unnecessary stress on your midfoot. Ouch, right? But that’s not all – tight muscles can also be the puppet masters behind those not-so-friendly bunions.

Not a pretty sight, I assure you.

But fear not!

There’s a simple habit you can adopt to keep those muscles in check. It’s all about stretching regularly.

Whether you’re gearing up for a run or winding down after one, make sure to give those muscles a good stretch, especially if you’ve had a history of leg or ankle issues.

Now, let’s get to the juicy part – the key areas you should be targeting for a speedy recovery. We’re talking toes, ankles, Achilles tendons, and those trusty calf muscles.

Here’s the lineup of superstar exercises to keep those troublemakers at bay:

• Calf-stretch
• Achilles tendon – Stretch
• Toe towel-scrunches
• Ankle Extension
• Ankle Flex

Additional resource – Causes of heel pain in runners

Running With Metatarsalgia – The Conclusion

There you have it! If you’re planning on running with metatarsalgia, then today’s post has you covered. The rest is just details.

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

Thank you for stopping by.

If you’ve ever felt the unexpected twinge of jaw pain during a run, you’re not alone. While jaw pain isn’t your typical running woe, it can be a real head-scratcher (or jaw-clencher) when it strikes.

In this article, we’ll unravel the mystery of why your jaw might decide to join the running conversation and, more importantly, what you can do to ease the discomfort.

So, if you’ve ever wondered, “Why does my jaw hurt when I run?” and “What on earth do I do about it?” – stick around! We’ve got the answers you need to keep pounding the pavement pain-free.

Why Does My Jaw Hurt When I Run?

Jaw pain is usually felt as pain around the ear, tenderness in the jaw, and inability to chew comfortably.

If you are suffering from this pain while running, any of the following causes could be the reason behind your condition.

Forward-Head Posture

You’re in your favorite slouched position—whether it’s during a run, at your desk, or binge-watching TV. What’s happening is that you’re unwittingly forcing your body into a less-than-ideal posture.

Your body operates like a well-oiled machine when everything is in its proper alignment—muscles, bones, and joints included. But when your head juts too far forward, it’s like throwing a wrench into the gears. Your neck muscles bear the brunt of this misalignment, leading to jaw pain.

And that’s not the end of the story. This jaw discomfort can also set the stage for debilitating headaches and migraines, putting a real damper on your performance.

The Fix?

It’s all about nipping that forward-head posture in the bud, whether you’re exercising or at your desk. Adjust your computer screen, and limit those downward glances at your phone. Here are some running-specific tips to help you maintain proper form:

Keep those shoulders relaxed, steering clear of hunching.

• Maintain a steady gaze straight ahead, roughly 15 to 20 feet in front of you. Avoid the tempting glance at your feet unless you’re navigating tricky terrain.
• Tuck in your chin, ensuring your neck and head align with your body.
• Activate your core and keep your back in a neutral, upright position.
• Let your arms hang loose, bent at a 90-degree angle, with a confident forward swing—no side-to-side swaying allowed.
• So, let’s straighten things out and put jaw pain behind you. Your body will thank you, one pain-free run at a time

Additional resource – Chiropractor for runners

Jaw Clenching

Ever find yourself grinding your teeth—known as bruxism—either in your sleep or during a hard run? It’s a common habit, but it’s also a sneaky source of jaw pain.

Bruxism is like an uninvited guest that makes itself at home in your jaw. It happens when you unconsciously clench your teeth together, causing undue stress in the jaw, especially on the muscles, ligaments, and tendons that support it. Over time, this grinding action can create painful trigger points in your jaw muscles, particularly in the masseter and temporalis muscles.

Now, here’s where it gets interesting. Many runners are mouth breathers, and if you’ve already developed these trigger points, jaw pain can rear its head while you’re out on the track.

The Fix?

Start by paying close attention to your jaw, especially during stressful moments. Make a conscious effort to relax your jaw whenever you catch yourself clenching your teeth. During intense running, remember to keep the muscles of your face relaxed and loose, paying special attention to the position of your jaw.

But let’s not forget about addressing the underlying stress. Consider incorporating relaxation techniques into your routine, like deep breathing, meditation, stretching, and taking regular breaks.

And for those nighttime grinders, a nightguard might just be your ticket to a pain-free jaw come morning. So, let’s put the brakes on bruxism and keep your jaw running smoothly

Temporomandibular Joint (TMJ) Dysfunction

Yawning or chewing should be pain-free activities, right? But if you’re experiencing discomfort in these everyday motions, you might be dealing with a temperamental temporomandibular joint (TMJ).

Temporomandibular joint disorder, or TMJ, is a condition where the jaw’s joints can be misaligned, injured, or simply not functioning as they should. The root cause? Often, it’s nerve damage along the temporomandibular joint, leading to pain in the jaw and the surrounding muscles. To make matters worse, TMJ can also spark headaches, migraines, and even back pain.

Here are some telltale signs that your jaw might be in the throes of TMJ:

• Pain or discomfort during mealtime
• Tenderness in and around your ear
• Difficulty fully opening and closing your mouth
• Lingering facial pain

Now, here’s where running enters the picture. The repetitive, high-impact nature of running can exacerbate TMJ symptoms, making your jaw more swollen and painful.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

The Fix?

First off, thermal therapy could be your ticket to relief. Research from the TMJA (Temporomandibular Joint Association) suggests that hot or cold therapy can work wonders in reducing TMJ symptoms. Cold therapy helps to curb swelling and pain, while heat promotes blood flow and loosens those tense jaw muscles. Apply your chosen therapy for 15 to 20 minutes at a time, ensuring you use a light layer between your skin and the compress.

Another option to explore is over-the-counter analgesics. These anti-inflammatory drugs may help soothe the pain and discomfort associated with TMJ.

If your TMJ stems from musculoskeletal issues, it might be time to seek out a physical therapist who specializes in jaw disorders. They can provide targeted exercises and guidance to help alleviate your symptoms.

Additional Resource – Here’s your guide to calf pain while running

Heart Problems

Jaw pain is not always innocuous, and sometimes, it might be a sign of more serious health problems, particularly concerning your heart. So, if you’re experiencing persistent jaw pain, it’s crucial not to brush it off, especially after trying the measures mentioned earlier.

One potential cause could be angina, a condition in which your heart doesn’t receive enough blood, leading to chest pain. Temporal arthritis is another condition that can cause jaw pain due to swelling in blood vessels, resulting in narrowing. Additionally, blocked arteries are a common cardiovascular issue that can manifest with jaw pain.

In more severe cases, jaw pain might be a symptom of a heart attack. Alongside jaw pain, classic signs of a heart attack include chest pain and left-sided arm pain.

The Fix?

If you suspect that your jaw pain is related to cardiovascular problems, especially if you’re experiencing symptoms of a heart attack, do not hesitate—seek immediate medical attention. Every second counts when it comes to heart health, so act swiftly to protect yourself. Your well-being is worth it!

Why Does My Jaw Hurt When I Run  – The Conclusion

There you have it

If you’re looking to uncover the cause of your jaw pain during exercise, then today’s post will get you started on the right foot. The rest is really up to you.

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