Cross Training For Runners

One question I get a lot from new runners is, ‘How many miles should I aim for each week?

It’s a good question, but there’s no one-size-fits-all answer.

How much you should run each week really depends on your fitness level, any past injuries, and what you want to achieve with running.

I know it’s a lot to consider but don’t worry—I’ve got you covered.

Let’s break down how to approach your weekly mileage based on your experience level and running goals.

If You’re Just Starting Out or Training for a 5K

If you’re new to running or getting ready for your first 5K, it’s important to start slow

A good starting point is 5 to 8 miles a week, spread across three runs. As you get stronger and build stamina, you can gradually work up to 10 miles per week.

When I started running, I was told to keep my weekly mileage between 10 to 15 miles, spread across four days. I began with short 3-mile runs, focusing on consistency rather than speed.

You should also increase your mileage gently—no more than 10% per week—to avoid injury. Trust me, you don’t want to deal with an injury early on!

If that sounds like a lot, don’t stress about it. You can begin with a walk/run method, alternating between jogging and walking.

Just two minutes of jogging and one minute of walking for 30 minutes is a great way to start. This approach eases you into running without overdoing it.

Returning to Running After a Break

If you’ve been away from running for a while but are in decent shape from other activities, you can be a little more aggressive with your mileage.

I suggest starting with 3 to 4 miles per session at a comfortable pace.

After I took a year off due to injury, getting back into running was humbling.

I remember when a five-mile run felt easy, but even two miles left me winded after the break.

The trick was not comparing my current fitness to my peak. Instead, I focused on how good it felt to be back out there, building back up at my own pace.

Training for a 10K

If you’ve completed a 5K and are ready to push further, a 10K (6.2 miles) could be your next goal. Try aiming for 10 to 12 miles per week, with one longer run around 5 miles.

Most beginner 10K training plans suggest running 15 miles per week, divided into at least three runs.

If you’re new to running, consider following a Couch to 10K plan, which will gradually build you up to the distance.

Before my first 10K, I was nervous about pushing my mileage. After a few longer runs, my confidence really started to grow. Hitting the five-mile mark was a major milestone that showed me I could go farther.

Preparing for a Half Marathon

Preparing for a half marathon takes a steady increase in mileage over a few months. Stick to the 10% rule—don’t increase your weekly mileage by over 10%. Aim for 20 to 25 miles per week for a half marathon, with a long run making up about 20-30% of that total.

The long run should be slow and steady, focusing more on time spent running rather than speed. This helps prepare your body for race day without overloading it.

Training for a Marathon

Training for a marathon is a different ball game. For this, you’re looking at 25 to 30 miles per week, gradually increasing your weekly long runs. Make sure to spread your tough runs out over the week to avoid injuries..

I’ll never forget training for my first marathon. The first few weeks were manageable, but I started to feel the grind when my weekly mileage hit the 30-mile mark. One Saturday, I had to tackle an 18-mile long run, and it nearly broke me.

But finishing it gave me a massive sense of accomplishment. Trust me; tapering before the marathon was crucial—it helped my body recover and peak on race day.

Frequently Asked Questions (FAQ)

I know you have more than a few questions regarding average mileage for beginners. Let me try to answer some of the most common ones.

How many miles should I run in my first week?

For most beginners, starting with 6-8 miles in the first week, split over 2-3 runs, is a good benchmark. This manageable distance lets you build a routine without overloading your body. Adjust based on how you feel—if you’re finding it too easy or challenging, you can fine-tune your weekly mileage until it feels right.

How can I safely increase my weekly mileage?

The safest approach is to increase your weekly mileage by no more than 10% each week. This gradual increase helps your body adapt and reduces the risk of injury. So if you run 8 miles in the first week, aim for around 9 miles in the second week, adding just a little extra distance to one of your runs. Slow and steady is the name of the game for sustainable progress.

Here’s a sample progression that keeps mileage increases conservative to help avoid injury:

• Week 1: Start with 6-8 miles spread over 3 days (e.g., 2 miles per run).
• Week 2: Increase to 8-10 miles, keeping 1-2 rest days between runs.
• Week 3: Try 10-12 miles, adding a slightly longer run for stamina.

This approach will get you closer to your goals without overloading your body.

Want a Full Beginner Running Plan? Check out our guide: Beginner Running Plan for a detailed weekly breakdown.

How can I tell if I’m running too much as a beginner?

Some signs that you may be overdoing it include persistent soreness, fatigue that doesn’t go away after rest, or an increased risk of injury, such as shin splints or joint pain. Pay attention to how you feel—if you’re extra tired or have aches that stick around, it’s probably time to cut back a bit and rest more

Final Thoughts: What’s my ideal weekly mileage?

The right weekly running distance varies based on your goals and fitness level.

As a beginner, it’s crucial to start slow and gradually build up.

Whether prepping for a 5K, a half marathon, or a full marathon, listen to your body and progress at a pace that feels right for you.

Running is a journey—don’t rush it. Enjoy the process, stick to a plan, and you’ll be surprised at how much you can accomplish. Keep training strong, and the rest is just details!

Got questions or need advice? Drop them below—I’m here to help!

David D.

I hate to state the obvious but running is a fantastic way to reduce stress, boost your memory, improve cardiovascular health, and help you live a longer, healthier life.

But did you know that running can also give your sex life a serious boost?

Yes, that’s right—running can improve your sexual performance and satisfaction in ways you may not have expected!

So, how exactly does pounding the pavement spice up your intimate life? Let’s unpack this

Feel-Good Chemicals That Boost Your Libido

Let’s be real—how you feel about your body can have a huge impact on your sex life. Running helps you get fit, and as you improve your body, you naturally start feeling more confident about your appearance. Whether feeling proud of your progress or appreciating what your body can achieve, running builds confidence, making you more comfortable and expressive in bed.

Research from the University of Arkansas found that physically fit individuals rated their sexual desirability higher than those who were less active. It’s simple—when you feel good about your body, you’re more likely to feel confident about being intimate. In a Runner’s World survey, 90% of respondents said running gave them more body confidence in the bedroom. So, if you’re looking for a self-esteem boost, lace up your shoes and hit the pavement!

Improved Confidence

Here’s a fun fact: running can actually improve your stamina in bed!

A study published in the American Journal of Cardiology found that increased running endurance correlated with increased sexual endurance. Every extra minute you can run on a treadmill might translate into an additional two to three minutes of sexual activity. So, the fitter you are, the longer you might last in bed.

Trust me, improving your running stamina can boost your endurance everywhere—even in bed. And trust me, your partner will notice this, too.

Your Orgasms Get More Intense

Looking for more intense climaxes? Running could be your answer.

Research from Finland that examined over 5,500 women in their 40s and 50s found a positive link between regular aerobic exercise and improved sexual satisfaction, including more intense orgasms.

Another study conducted at the Center for Marital and Sexual Studies found that individuals who exercise regularly are not only more likely to orgasm but also experience orgasms more easily and frequently.

So, hitting the trails can do more than just improve your fitness—it can enhance your sexual experience, too.

Your Orgasms Get More Numbered

It’s not just about quality—running can also improve the quantity of your orgasms. A study from the University of California found that participants who engaged in moderate exercise four times a week had 30% more sex and experienced 25% more orgasms after following their fitness routine for nine months.

For men, running can lead to higher testosterone levels, which not only boosts sex drive but also combats hypogonadism, a condition that reduces the production of sex hormones. This condition often leads to sexual disorders like erectile dysfunction. In short, running can help you feel more energized, active, and ready for intimacy.

Running Makes You More Fertile

Running doesn’t just improve your sex life—it can also enhance your fertility. Being overweight or inactive can negatively impact fertility, but regular running can help you maintain a healthy weight and boost fertility in both men and women.

I’m not at the stage of life where I’m thinking about kids yet, but I’ve read about how running can impact fertility. There’s plenty of research showing that staying active can improve sperm quality and boost fertility in both men and women.

For men, studies have shown that running at least three hours a week lowers the risk of impotence by 30%. For women, regular exercise reduces the risk of infertility due to ovulation disorders, according to research published in Obstetrics & Gynecology.

So, if you’re planning to start a family, running can help boost your chances of conception.

Doing It Too Much

As great as running is for your sex life, there is such a thing as too much of a good thing.

In fact, too many miles each week—logging 60+ miles a week—you might reduce your sex drive.

Again, don’t take my word for it.

A study from the University of Connecticut found that male runners who clocked serious miles saw a 30% drop in testosterone levels and a decline in semen quality.

Why? Running too much can lead to a significant reduction in body fat, which affects hormone levels.

Tight clothing (like compression shorts) can also harm sperm quality by creating too much heat in the reproductive area. Balance is key—running in moderation will help boost your sex life, but overdoing it could have the opposite effect.

Actionable Tips for Balancing Running and Sexual Health

To get the most out of your running routine—both for performance and personal life—consider these simple tips:

1. Aim for a Balanced Weekly Mileage. For most runners, keeping your weekly mileage between 15-25 miles is a sweet spot. This range supports cardiovascular and hormonal health without the fatigue that can come with higher mileage. If you’re training for a race and need to up your distance, remember to increase mileage gradually and allow for recovery.

2. Incorporate Rest Days. Rest is as important as your training days. Including at least one or two rest days each week can help prevent overtraining and give your body a chance to recover, which is essential for maintaining healthy hormone levels. Rest days don’t mean inactivity—try light stretching or yoga to stay loose and relaxed.

3. Listen to Your Body. Fatigue and soreness can be signs that your body needs a break. If you’re feeling extra tired, or your libido is lower than usual, consider adjusting your workouts. Balancing intensity and rest is key to keeping both your physical and personal life thriving.

4. Add Strength Training. Adding strength sessions 1-2 times a week can enhance your running performance and support your overall health. Stronger muscles aid in better endurance, reducing fatigue and leaving you with more energy outside of running.

5. Stay Hydrated and Eat Well. Proper hydration and balanced nutrition go a long way toward overall wellness and energy. Drinking enough water and fueling with nutrient-rich foods ensures your body has what it needs to support both your running goals and a healthy libido.

The Conclusion

If there’s one thing I’ve learned from years of running, the benefits extend beyond the physical.

Sure, it makes you fitter, but the boost it gives to your mental and emotional well-being is just as important. And yes, that includes your sex life.

So if you’re wondering whether running can help you last longer in bed, take it from me—it absolutely can.

Feel free to leave any comments or questions below. In the meantime, keep running strong!

Ready to lace up those sneakers and hit the pavement? Well, hold on tight because today, we’re diving headfirst into the world of plantar fasciitis – that pesky, heel-aching injury that can strike fear into the hearts of runners everywhere.

In fact, it’s so notorious in the running community that it’s earned itself a nickname: ‘Runners Heel.’ Yes, that’s right! Plantar fasciitis is the heel’s arch-nemesis, and it’s responsible for a whopping 80% of all those dreaded cases of heel pain.

But here’s the kicker – it’s not just a pain in the heel; it’s also one of the top culprits behind about 1 in every ten running injuries out there.

Fret no more.

In today’s post, we’re diving deep into this condition. More specifically, I’ll be explaining:

• What is plantar fascia
• The causes of the injury
• Why it’s common among runners
• The fastest way to treat it
• How stretching helps
• The link between running surfaces and heel pain
• Exercises you can do to prevent heel pain
• And so much more

Sounds exciting? Let’s get started.

What’s the Plantar Fascia?

Plantar fasciitis is a common cause of heel pain that affects both runners and non-runners. The human body is equipped with this fibrous band of tissue called the plantar fascia. It’s like the support beam of your foot, stretching from your heel (the calcaneum) to the middle of your foot bones, bridging the gap between your heel bone and your toes.

Now, when that support beam gets all irritated and inflamed, that’s plantar fasciitis for you. It’s like your foot’s way of saying, “Hey, I hurt!”

It’s especially common in runners

Plantar Fasciitis is no stranger to runners.

In fact, it’s one of the most frequently reported causes of chronic heel pain. A study published in the Journal of Foot and Ankle Research vouches for this.

And in the realm of running, Plantar Fasciitis is quite the troublemaker. It’s responsible for approximately 8 percent of all running injuries, as revealed by a retrospective study analyzing 2000 running-related injuries.

The Process of The Injury

Plantar Fasciitis kicks off when the delicate fibers of the fascia, that fibrous band of tissue running from your heel to your toes, start to accumulate tiny tears.

It’s like your foot’s way of saying, “Hey, we’ve had enough tension here!”

Initially, it might seem like a minor annoyance, but as you keep pounding the pavement, those small irritations can snowball into a full-blown injury.

The key here is early detection and prompt treatment. Ignoring it could lead to some unpleasant consequences down the road.

Causes of Plantar Fasciitis

Overuse is the main culprit. However, several factors can increase your chances of developing this painful condition.

Here’s the lowdown on some of them:

• Overdoing It Too Quickly: Pushing your limits too fast is a classic mistake. Rapidly increasing your running distance can put undue stress on your plantar fascia, paving the way for injury.
• Carrying Extra Weight: If you’re on the heavier side, your plantar fascia might bear the brunt of the load. Those extra pounds can lead to irritation, pain, and, eventually, Plantar Fasciitis.
• Gender: Surprisingly, women are about twice as likely to develop Plantar Fasciitis compared to men, as indicated by research.
• Inadequate Footwear: Wearing the wrong running shoes can spell trouble. Shoes with insufficient arch support, heel cushioning, or sole flexibility can exacerbate the problem.
• Poor Running Form: If you’re not running with the proper technique, you’re increasing the strain on your plantar fascia. Make sure to follow guidelines on proper running form to minimize the risk.
• Mobility Issues: Research suggests that a tight Achilles tendon, that large tendon above your heel, can contribute to the development of Plantar Fasciitis. Stretching exercises can help alleviate this problem.

The Main Symptoms

Plantar Fasciitis typically presents with distinct symptoms that can help you identify the condition:

• Gradual Heel Pain: The hallmark of Plantar Fasciitis is the gradual onset of sharp pain on the bottom of your heel, especially near the inside of the foot.
• Morning Discomfort: You might notice intense heel pain during your first few steps in the morning. This phenomenon is often referred to as “first-step pain.”
• Pain After Rest: After periods of rest, such as sitting for a while or getting up from a chair, you may experience heel pain.
• Aggravation with Activity: Activities that put pressure on your feet, like climbing stairs or standing for extended periods, can trigger or exacerbate the pain.
• Evening Recurrence: The heel pain may temporarily subside during the day, but make a return in the evening.

Treatment of Plantar Fasciitis

As I have already clearly stated, the condition can be a real nagging injury that only gets worse the longer it’s present.

Hence, the sooner you put in place an aggressive treatment plan, the better off you’ll be, both for the short and long term.

For that, here is the step-by-step treatment plan you need to follow:

Rest

Taking a break from activities that aggravate your condition, such as running and high-impact exercises, is essential. The duration of your rest period can vary depending on the severity of your condition. It might last a few days, several weeks, or even a few months. Pay attention to the intensity and frequency of your pain as a guideline for when to resume activity.

Keep in mind that Plantar Fasciitis typically develops over time due to accumulated injuries, so it’s important to give your foot the time it needs to heal properly. Resting is a crucial step in the recovery process.

Additional resource – How to Prevent ITBS in Runners

Massage for Reducing Pain

Self-massage and soft-tissue manipulation can provide relief from Plantar Fasciitis pain.

Here’s how you can do it:

• Get a golf ball or a similar round, hard object.
• Gently roll the affected foot back and forth over the ball.
• Start with a few minutes a day and gradually increase to 5 minutes daily.

You can also use a frozen water bottle by rolling it under your injured foot.

Active Release Technique is a more advanced soft-tissue manipulation technique that may help alleviate Plantar Fasciitis pain. While scientific evidence supporting its effectiveness is limited, some individuals find it beneficial.

Try Orthotics

Consider using Over-The-Counter (OTC) orthotics to provide additional arch support, especially if you have a history of Plantar Fasciitis, faulty foot mechanics, or high arches. Research indicates that orthotics can help reduce pain and address faulty foot mechanics, a common cause of this condition.

OTC orthotics are readily available and cost-effective compared to custom orthotics, which can take weeks to receive. Ensure you use them in both shoes, even if only one foot is affected. If OTC orthotics don’t provide relief, consult a podiatrist for custom orthotics tailored to your needs.

Additional Resource – Overpronation vs. Underpronation

Kill the Pain

If you’re experiencing severe pain, consider using cold therapy on the affected area. Apply an ice pack (you can use a store-bought ice pack or a bag of frozen peas or corn wrapped in a towel) for 10 to 15 minutes daily.

Additionally, you can take over-the-counter pain relievers like ibuprofen, naproxen, or paracetamol to alleviate pain and inflammation.

Stretch it

Stretching is another effective strategy to expedite your recovery and reduce the risk of re-injury. Incorporate these stretches several times a day, making sure to stretch both feet.

Perform a few (check below) stretches pre-run, in the morning, and whenever you experience soreness or pain after running. A recommended stretching routine involves three to five sets of 30 seconds per stretch.

See a Doctor

If your pain persists despite trying the aforementioned measures, it’s crucial to consult a sports podiatrist.

In some cases, your doctor may recommend treatment options like cortisone injections, foot taping, night splints, or other tools to alleviate symptoms and expedite recovery. In severe cases, physical therapy may be necessary to fully restore plantar fasciitis function.

How to Treat Plantar Fasciitis When Running – The Conclusion

There you have it.

The above measures are some of the best you can implement right now as a part of your running routine to help reduce the risks of developing plantar fasciitis.

If you suspect you have plantar fasciitis—or any other overuse injury—visit your doctor or physical therapist for an evaluation.

The best way to determine the culprit behind your pain and provide a quick path toward full recovery is by doing a full examination of the biodynamics of your ankle, foot, and gait.

As a runner, your feet are your best ally.

They take you wherever you want to go.

But you have to take good care of them to lead a healthy, active life.

The rest is up to you.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Running, ah, it’s the sweet symphony of pounding the pavement, feeling the wind in your hair, and conquering mile after mile. But hold on a second. It’s not all rainbows and butterflies, right?

Sometimes, it’s more like a symphony of aching ankles and a chorus of “ouch” with every step. So, what’s the deal with our ankle buddies in this running journey?

You see, our ankles are truly unsung heroes.

They’re the MVPs of your lower extremities, bearing the brunt of your entire body weight during your daily strolls, exhilarating runs, epic jumps, and even those moments when you’re just standing there pondering life’s mysteries.

In fact, they work harder than your knees and hips, those other weight-bearing joints we tend to fret about.

Now, why are we delving into this ankle talk? Well, it’s simple. If you’re a runner or thinking about lacing up those running shoes, ankle soreness or pain might be a familiar companion. But fear not.

In this guide, we’ll dive into the world of ankle health for runners. We’ll unravel the mysteries behind those aches and pains, exploring the common culprits and their not-so-secret identities.

Together, we’ll learn how to decode your ankles’ messages and keep them happy so you can hit the running trails with confidence.

So, lace up your running shoes, and let’s embark on this journey to discover the secrets of happy ankles while running

Ankle Pain Running Explained

Alright, folks, it’s time to get down to the nitty-gritty of ankle pain while running. You see, our ankles are like a fascinating puzzle made up of bones, ligaments, and tendons.

They’re like the bridge connecting your body to the ground beneath you. But guess what? Just like any puzzle, sometimes they can get a little tricky.

So, what’s the deal?

Well, when something goes haywire with these ankle structures, it can lead to that pesky pain we’re talking about. Now, hold onto your running shoes because there are mainly two culprits here.

First up, we have those sudden, “ouch, I twisted my ankle” moments – yup, you guessed it, it’s the infamous ankle sprain. It’s like the ankle’s way of saying, “Whoa, slow down there, buddy!”

This usually happens when you’re zigzagging through an uneven trail, landing awkwardly, or having a little misstep.

Then, we have the more persistent troublemaker – Achilles tendinitis. It’s like that nagging pain that just won’t go away.

This one’s usually brought on by the wear and tear of running, overuse, or maybe some not-so-comfy running shoes.

Your Ankle Pain Running Guide

Let’s delve a bit deeper into the main causes of ankle pain during and/or after running.

Ankle Pain Running – 1. Ankle Sprain

Picture this: You’re out for your morning run, feeling fantastic, when suddenly, “Ouch!” You experience a sharp pain above your ankle bone. What’s going on? Well, you might just be dealing with the notorious ankle sprain.

An ankle sprain is essentially an injury to one or more of the ligaments that form your trusty ankle joint. Ligaments are like the body’s natural seatbelts, keeping your joints stable and secure. But sometimes, they need a little TLC, too.

Now, how does this drama unfold? Well, typically, it happens when you’re running on uneven terrain, make an unexpected step off a curb, or land in a rather awkward way. In some dramatic cases, you might even hear a little “pop” followed by a sharp, “Hey, that hurts!”

Yep, your ligaments are letting you know they’re not thrilled with your recent moves.

And here’s the kicker – ankle sprains are often accompanied by swelling. So, not only will you feel the pain, but your ankle joint might also decide to puff up like a balloon. Not exactly the fashion statement you were going for during your run, right?

Treatment Of Ankle Sprains

So, you’ve found yourself in the ankle sprain club—welcome, or maybe not-so-welcome, to the party!

But fret not, my running friend, because ankle sprains, while a bit of a nuisance, are actually one of the easier conditions to bounce back from.

Here’s the lowdown on how to kick that sprain to the curb and get back on your running game in no time:

Rest:

Yes, you heard it right, my fellow go-getter. Rest is your new best friend. Give that ankle some well-deserved downtime. Don’t rush things; healing takes time. But don’t worry; you’ll be up and running again in just a few weeks and sometimes even days!

Ice:

Grab that ice pack (or a bag of frozen peas if you’re feeling fancy) and apply it to your sprained ankle. Icy goodness will help reduce swelling and ease the discomfort. Ice for about 15-20 minutes every couple of hours—your ankle will thank you for it.

Compression:

Get yourself a comfy compression bandage. Wrap it gently but firmly around your ankle to help control swelling and provide support to those hard-working ligaments.

Elevate:

Elevate that sprained ankle whenever possible. Prop it up on a pillow or cushion when you’re sitting or lying down. It’s all about reducing the swelling and letting your ankle heal like a champ.

Anti-Inflammatories:

When the pain is really playing hard to get, over-the-counter anti-inflammatory meds can be your allies. Take them for 24 to 48 hours after the injury, but always follow the recommended dosage. They’re like your sidekicks in this recovery mission.

Baby Steps:

Now, here’s the exciting part. Once you can put your full body weight on that injured limb and perform ankle movements without wincing in pain, it’s time to ease back into running. But start slow and gradual, like a gentle jog, before sprinting towards your personal records.

Seek Help if Needed:

If the pain and swelling persist beyond a week, or if things just don’t seem to be getting better, don’t hesitate to reach out to a medical pro. They’ll give you the expert guidance you need to ensure a speedy recovery.

Ankle Pain Running -2. Achilles Tendonitis

So, you’ve got a pain in the back… of your ankle? Well, that could be your Achilles tendon trying to tell you something. If you experience pain that starts during the first few minutes of your run, eases up a bit, and then comes back to haunt you post-run, it might just be Achilles tendinitis paying you a visit.

Your Achilles tendon, or that strong, fibrous band located at the back of your ankle, plays a critical role in your running escapades. It’s the connection between two powerhouse muscles, the gastrocnemius and the soleus, and your heel.

So, how do you know if you’ve got Achilles tendinitis knocking on your ankle’s door? Look out for tenderness, stiffness, and a range of pain, from mild to “I can’t even right now” severe. It’s like a nagging reminder that something’s not quite right in the back of your leg.

Achilles tendinitis usually shows up when you’ve been putting in the miles a little too enthusiastically or maybe wearing shoes that just aren’t the perfect fit. Sometimes, even running in one direction on the track (seriously, who knew?) can stir the pot and lead to this irksome condition.

Treatment Of Achilles Tendonitis

So, you’ve been dealing with that nagging pain in the back of your ankle, and it turns out it’s Achilles tendonitis. Don’t worry, I’ve got your back, or should I say, your Achilles tendon!

Let’s talk treatment:

First Things First: Rest and Recovery

One of the best ways to show your Achilles tendon some love is by dialing down the intensity of your training or, in some cases, taking a temporary hiatus from your running routine. Think of it as a well-deserved rest for your tendon.

Chill Out with Cold Therapy

Cold therapy can be your new best friend. Applying ice to the affected area can help reduce inflammation and ease the pain. Just remember not to go overboard – a sensible approach to icing is usually around 15-20 minutes every couple of hours.

Self-Care for the Win

Elevating your leg and using compression can be surprisingly effective. Elevating helps with blood flow, while compression reduces swelling.

Anti-Inflammatories to the Rescue

Over-the-counter anti-inflammatory medications (with your doc’s approval, of course) can provide relief from pain and inflammation. They won’t fix the issue, but they’ll make you feel more comfortable during your recovery.

Stepping Up the Game: Invasive Treatments

In some cases, when Achilles tendonitis isn’t responding to the gentler treatments, more aggressive approaches might be needed. These include:

Steroid Injections: Sometimes, a shot of corticosteroid can help reduce inflammation. It’s like a superhero swooping in to save the day.

Platelet-Rich Plasma (PRP) Injections: This cutting-edge treatment involves using a concentrated form of your own blood to promote healing. It’s like giving your body a turbo boost to repair itself.

Surgery: While it’s typically a last resort, surgery may be necessary in severe cases where there’s significant tendon damage. Think of it as a surgical tune-up for your Achilles tendon.

Ankle Pain Running – 3. Stress Fractures

Stress fractures are like tiny battle scars on your anklebones. When you subject your bones to excessive force, like the pounding from running, your muscles can’t absorb all that shock. So, they pass the message along to your bones, and voilà – a tiny crack forms. Ouch!

Red Flags

Stress fractures come with their own set of warning signs.

If you notice your ankle is tender and bruised, and you can’t even think about running on it without wincing, it’s time to suspect a stress fracture. Sometimes, there might be redness, swelling, or even a weird sensation of numbness in your toes.

Treatment of Stress Fractures

If you suspect a stress fracture, it’s time to call in the professionals. Don’t worry; you’re not alone on this journey. Seeking medical treatment is crucial. Your doctor can confirm the diagnosis and provide guidance on the best course of action.

Here’s a little motivation to take stress fractures seriously: if you’ve had one, you might be at a higher risk of developing arthritis later in life. So, treating it properly isn’t just about getting back to running; it’s about preserving your long-term joint health.

Ankle Pain Running – 4. Tarsal Tunnel Syndrome

Let’s dive into another ankle woe, folks – Tarsal Tunnel Syndrome. Ever heard of it? It’s like the carpal tunnel syndrome of the ankle, and it’s a real pain, quite literally. Here’s the lowdown:

Tarsal Tunnel Syndrome is a sneaky condition where the tissues and ligaments in your foot decide to gang up and put pressure on the posterior tibial nerve, which hangs out near your ankle. This nerve is a branch of the sciatic nerve, making it a pretty big deal.

When Tarsal Tunnel Syndrome strikes, it likes to make a grand entrance. Expect sensations like burning, aching, numbness, and tingling in your ankle, heel, sole, and toes. It’s like a wild party, but not the fun kind.

So, who’s behind this chaos? Well, blame it on tendon swelling, foot pronation (when your foot rolls too far inward), and even arthritis. These troublemakers team up to create the perfect storm for Tarsal Tunnel Syndrome.

Additional Resource – Your guide to runners itch

Treatment of Tarsal Tunnel Syndrome

Alright, folks, we’ve covered what Tarsal Tunnel Syndrome is and why it’s a real party pooper for your ankles. Now, let’s talk about how to kick it to the curb and get back on your feet—literally!

First things first, the severity of Tarsal Tunnel Syndrome plays a starring role in determining your treatment.

Non-Surgical Arsenal: Rest, Ice, & NSAIDs

If you catch Tarsal Tunnel Syndrome early or it’s not too intense, you’re in luck. Non-surgical options can do the trick. Think of these as your trusty sidekicks:

• Rest: Give those ankles a break. Let them chill.
• Ice Therapy: The cool kid on the block. Apply ice to reduce inflammation.
• NSAIDs: Nonsteroidal anti-inflammatory drugs, like ibuprofen, can be your allies. They help with pain and swelling.

When Pain Persists: Seek Help

If your ankle is still staging a revolt despite your best efforts, it’s time to call in the pros. Seeking medical assistance is a smart move. They’ve got more tricks up their sleeves.

The Surgical Saga: The Last Resort

In some cases, when Tarsal Tunnel Syndrome just won’t take the hint, surgery might be on the table. It’s the last resort, like calling in the superheroes when all else fails.

Conclusion

The best way to treat ankle pain—or any other sort of pain for that matter—is to avoid it in the first place.

Though it often comes with the territory in a high-impact sport like running, there’s a lot you can do in the way of prevention.

The above ankle pain guidelines should get you started on the right foot—no pun intended.

But if you want more advice and guidelines, check some of my following posts :

• How to treat Common Running injuries
• How often should you replace your running shoes?
• How to prevent knee pain.
• Is running bad for your knees and joints?
• How to prevent Foot pain in runners
• Heel pain from running guide

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post

Keep running strong

David D.

Would like you like to learn how to stop feeling nauseous after running? Then you’ve come to the right place.

But first things first, let me tell you a little story.

Yesterday I had one of my best long runs in a long time.

I felt strong and in my element.

Everything was spot on.

Unfortunately, as soon as I got home, I felt super nauseous.

Instead of enjoying my post-run ritual, I spent it doubled over the toilet, spilling my guts.

Right on the spot, I knew something was amiss.

I did a quick Google search, and it turned out that a mix of sushi (a bad pre-run meal for me), humidity, and harder-than-usual long run were likely what made my stomach act out.

To save you from similar future trouble, I decided to write a full post on it.

Here are the guidelines you need to prevent throwing up during and after a run.

Nausea When Running Explained

Before I get into how to stop feeling nauseous after running, let’s first admit something.

Here’s the truth. Running-induced nausea is a real thing.

It can happen to anyone—and can get in the way of the post-run bliss you should be enjoying—just as happened to me.

Running-induced nausea is a feeling of sickness or vomiting that strikes during a run or shortly after a run.

The condition can be a symptom of fatigue, eating the wrong foods, underlying illness, and more.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Why Do I Feel Like Throwing up After Running

There are a multitude of things that can cause nausea (exercise-induced or not), but they all fall under one of two general categories: physiological or mechanical.

The physiological causes primarily involve blood flow.

When running, up to 80 percent of blood flow gets diverted from the GI tract to the working skeletal muscles and skin.

When this happens, digestion drastically slows down, and that, in turn, may induce discomfort, even triggering a vomiting or nausea response.

This is especially true if you had a meal or snack too close to exercise time.

The other major culprit is a mechanical response.

The simple up and down jostling of the body while running stirs the bowels and manhandles the intestines (and whatever’s in them), which, in turn, can provoke nausea.

Again, this is made worse by having a full meal close to workout time.

There are other things that can bring on nausea while exercising.

These include:

• Low blood sugar
• Running too intensely
• Irritable bowel syndrome
• Dehydration
• Skipping the cool-down.
• Having a history of GERD disease
• Climate conditions

How to Stop Feeling Nauseous After Running

The blustery feeling in your stomach is preventable if you take the right precautions.

Take the following measures to help prevent throwing up after running.

Nausea When Running Fix – 1. Mind Your Pre-Run Meal

To avoid a sluggish, nauseating feeling during a run, I strongly recommend planning your session for two to three hours after a regular meal, or longer if you’re prone to the condition.

That’s your first step.

If you run in the morning, have a small pre-run snack, but if you’re nausea prone make it a rule not to eat within an hour of starting your session.  Check these healthy snacks here.

Opt for good sources of complex carbs and healthy proteins that are quick to digest.

Banana, oranges, eggs, and fish are all good choices.

Also, make sure to experiment with different types of food and the timing of your meals before running to find what works the best for you.

Additional resource – Probiotics For Runners 

Nausea When Running Fix – 2. Stay Within Your Fitness Level

When you’re overextending past your fitness level, your body reacts by boosting blood flow to your vital organs and skeletal muscles.

That’s how you’re able to keep working out for an extended period of time.

Unfortunately, when that happens blood is rushed away from your stomach and sent to your extremities.

This, in turn, makes you feel nauseated and sick.

The takeaway is that to ward off running-induced nausea, you need to exercise within your fitness level.

If your body is not used to a certain training intensity (like running eight miles at a 6:30-minute pace), don’t go at it full throttle.

You’re only going to run your body into the ground.

Instead, keep intensity within your tolerated range.

To err on the side of caution, increase your running distance and intensity incrementally.

Don’t know how?

Simply opt for the 10 percent rule.

Once you’re running for an hour at a conversational pace, add a speedwork session to your weekly routine.

Nausea When Running Fix – 3. Hydrate

As you run, you lose water through sweat.

The fluid that’s lost must be swiftly replaced.

Otherwise, you’re setting the stage for dehydration.

When you’re dehydrated your body lacks the key fluids, it needs to optimally perform its normal functions, and this results in a slew of problems, including manifesting as nausea.

Make sure to steadily drink plenty of water before, during and after a run.

Nausea When Running Fix – 4. Cool Down

When you stop running abruptly, your heart continues to pump blood to your extremities.

This leaves less blood for your brain, which in turn can trigger nausea in some individuals.

I strongly recommend that you invest time into a decent cooldown, even if you’re not prone to post-run nausea.

A solid sequence helps redirect blood flow more evenly throughout your body and bring things back to a normal level of function.

Here’s my favorite cool-down sequence.

Nausea When Running Fix – 5. Seek Medical help

If everything fails and your nausea symptoms are only getting worse, you MUST seek medical attention immediately.

Your doctor’s visit can help you rule out any underlying issues.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

How to stop feeling nauseous after running – The Conclusion

Here you have it. The above guidelines are exactly what you need to prevent throwing up while running and exercising. Just make sure to take action on what you’ve just learned. The rest is just detail.

I’d love to hear from you in the comments section if you still have any questions or concerns.

In the meantime thank you for dropping by.

Keep Running Strong

David D.

“Why do I sweat so much when I run?”

If you’re looking for an answer, you have to the right place.

When I first took up running a few years ago, I relied on sweat as my main indicator of how hard I was pushing myself.

The more I sweat, the better and more accomplished I felt.

As I got fitter, however, I noticed that I’d started to sweat a lot more than before.

In fact, most of the time I ended up a sweaty mess by the end of my runs.

The profuse sweating scared me, as I thought there was something wrong.

Concerned,  I did what most people would do:

I Googled it.

To my relief, I found that I’d been worried over nothing.

In this post, you’ll learn the basics of what sweating is, why it happens, and how to deal with it if you’re concerned about it.

You’ll soon understand that when you’re a runner, sweating is your best ally and friend.

Sweating While Running Explained

Let’s break down the science of sweat.

Sweating is the natural process that regulates your core body temperature by keeping it as close to 98.6 degrees as possible.

When your body starts to overheat (for instance, while running), the nervous system activates the sweat glands to release perspiration, which is a water-and-electrolyte solution.

That in turn cools off the skin, resulting in a chain reaction of temperature reduction that eventually brings your core temperature down.

There are other forms of sweat that have nothing to do with heat regulation.

People sweat profusely when they’re nervous, or even as a response to spicy foods or hormonal changes.

Why Do I Sweat so Much When I Run – The Factors

Since every runner’s body is different, sweat rates vary from one person to the next.

The exact amount that you sweat is determined by a slew of factors including the number of sweat glands you have (between 3 and 5 million), outdoor temperature, resting body temperature, clothes worn, training intensity, fitness level, etc.

Generally speaking, the fitter you are, the more you’ll sweat.

The reason boils down to engine efficiency.

Fitter athletes tend to sweat more, and they start sweating a lot earlier in their workouts because their body’s thermoregulation system kicks into action faster.

That in turn helps them keep their core temperature down from the start of their session to the end.

Speaking for myself, I started noticing my increased sweat rate once I got serious about my running, doing lots of long runs and more intense interval workouts.

Nowadays I simply think of it as the price I pay for being fit.

What’s Normal Sweating?

Any amount of sweat is considered normal.

Everyone sweats a baseline amount at all times, even if you’re sweating more profusely than your training buddy.

The average person sweats between 0.8 to 1.4 liters, or 27.4 to 47.3 ounces per hour of exercise.

That’s equal to roughly one to three pounds of body weight.

Excessive Sweating While Running

If you still think you sweat too much, you probably do, especially if you sweat from a specific area of the body without engaging in any physical activity.

It may indicate hyperhidrosis, a common affliction marked by excessive sweating that affects roughly three percent of the U.S. population.

Hyperhidrosis is typically described as any sweating that obstructs normal daily activities.

People who have it may sweat up to four to five times the amount that other people do.

They also report sweating in cool environments for no obvious reason.

If this is your particular case, consult a doctor to discuss the treatment options available and to rule out any other underlying conditions.

Keep in mind that only a certified physician can officially diagnose such a condition.

Additional resource – What’s the best temperature for running

Why Do I Sweat So Much When I run – The Solutions You Need

Tired of dealing with sweat during your runs?

Try these simple solutions:

Measure Your Sweat Rate

Still don’t know whether you sweat more than normal?

Try measuring your sweat rate.

Doing so will help put your concerns to rest.

You do it by monitoring your pre and post-training bodyweight.

To begin, record your nude body weight before a run, then once you’re done, dry yourself immediately, strip down, and step on the same scale again.

The difference between your weight before and after your workout shows exactly how much fluid you lost.

For this to work, you need a digital scale, as it will show more detailed numbers (think 177.9 vs. 177).

Also, make sure your bladder and bowels are empty before stepping on the scale.

Record what and how much fluid you consumed during the run itself, as well as the weather conditions.

Your next step is to convert your sweat loss to ounces.

This tells you your fluid needs following a workout.

For each pound, you lost 16 ounces of fluid.

(or one liter of fluid for each kilogram).

For example, if you lose 2 pounds, your sweat rate for that particular session is 32 ounces.

This tells you that you need to drink that same amount to replace any fluid losses and stay well hydrated.

Additional resource – Running in the sun

Hydrate

Now that you know how much you’re sweating when running, the next step is to replace the fluid losses.

To keep your body well hydrated, make sure to drink plenty of water before, during and after your runs.

For longer sessions, hydrate on the run.

Drink eight to ten ounces of water for every 15 to 20 minutes of exercise, and make sure to drink an extra eight to ten ounces of fluid within 30 minutes of finishing your run.

During your runs, you’re also likely losing lots of vital electrolytes through your sweat.

If you sweat profusely or run for extended periods of time in hot weather, make sure to take in some salt to make up for your electrolyte losses.

Additional resource – Sodium for for runners

Turn On a Fan

When running on a treadmill, turn on a fan, open a window, or lower the air conditioning to reduce humidity in the air.

Consider Medicating

Use an over-the-counter antiperspirant containing about 10 to 15 percent aluminum chloride, and don’t restrict your use to your armpits.

Antiperspirants can also help curb sweating when applied to the palms and soles of the feet.

Just keep in mind that some antiperspirants are prescription only, so consult your doctor for the best option for you.

Cool Off

Immediately following a run, take a cold shower (if possible).

Anything that lowers your core body temperature will help you stop sweating faster.

Keep It Tidy

Shaving your armpits removes hair that keeps deodorant and antiperspirants from getting to your skin.

It also helps decrease odor because your hair holds more bacteria than your skin does.

Dress Properly

Invest in summer-friendly running apparel.

That means going for lightweight, synthetic fabrics with ample ventilation that will pull sweat away from your skin to the outer surface where it evaporates.

This type of clothing allows heat to move away from the body.

Merino and bamboo are excellent options.

Here’s the full guide to cold weather running gear.

Watch Your Diet

Your diet can influence your athletic performance, your health, and your sweat rate.

Consuming certain foods, including caffeine, garlic, onions, and curry, can stimulate your sweat glands, making you sweat more than normal.

Making these simple tweaks to your diet might solve your sweat problems.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it! I hope today’s post offers a clear answer on the “Why do I sweat so much when I run” question.

If you have any concerns or questions, feel free to leave them in the comments section below.

In the meantime, thank you for reading my post.

David D.