Cross Training For Runners

If you’ve ever heard the term foot arch supports for running and wanted to know what it all about, then you have come to the right place.

Thanks to running’s high impact nature, there are several conditions and injuries that are common among runners.

Here’s the good news. According to conventional wisdom, arch support may improve the function and fit of running shoes. This, in turn, may reduce injury risk while improving running efficiency.

That’s why arch support is such a common term in the running world.

I’ll delve into what arch support means for runners, explaining different types of arches and sharing tips on when you might consider getting arch support.

Note—I’m not giving medical advice here. This article aims to educate, not prescribe any medical advice or recommendation. Consult a professional before making any decision.

Anatomy of The Foot

Before I dive into the importance of arch support for runners, it’s also key to understand the basic anatomy of the feet. More specifically, we’re going to take a look at the arch of the foot, explain how it works and why it’s key to both your comfort and mobility.

Your feet are a household of bones. One foot alone contains 28 bones. These bones are laid out in longitudinal and transverse arches, supported by different muscles and ligaments.

The arch is located along the bottom of the foot between the heel and the ball of the foot.

The shape of the arch allows it to function the same way as a spring, supporting body weight and absorbing the impact produced during movement.

Arches also help with propulsion—providing the energy to push your body from one step to the next. That’s why arches play a key role in standing, walking, running—or any other form of locomotion.

They also protect blood vessels and nerves from damage.

Lack of support in the arch may make your body more prone to many injuries and conditions, starting, of course, with the arch itself.

The Arches

Your foot has three arches: medial longitudinal, lateral longitudinal, and anterior transverse arch. These arches are shaped by the tarsal and metatarsal bones.

Let me explain each.

Arches are classified into three main types: flat, neutral, and high.

The Lateral Arch

The foot has two longitudinal arches—the medial and lateral arches. They’re formed between the proximal end of the metatarsals and the tarsal bones.

Consisting of the flatter of the two longitudinal arches, the lateral arch lies on the ground during the standing position. It consists of the calcaneus, the cuboid, and the fourth and fifth metatarsal.

Medial Arch

The higher of the two longitudinal arches, the medial arch consists of the calcaneus, navicular, talus, the first, second, and third metatarsals, and the three cuneiforms.

Transverse Arch

Your foot also has a series of transverse arches located in the coronal plane of the foot. The transverse arch is made by the metatarsal bases, the cuboid, and the three cuneiform bones.

The transverse arch is found in the forefoot, and it can be roughly divided into proximal and distal parts.

The Bones Of The Arch

There are a bunch of bones that contribute to the formation of the arch. These include

• The navicular
• Calcaneus
• The medial three metatarsals up to their heads
• Talus
• The three cuneiforms
• The sesamoid bones

What Is Foot Arch Support For Running

Now that you know a thing or two about basic foot anatomy, you might be wondering what arch support is all about and how does it help you become a better runner.

The term arch support is commonly used to refer to various types of shoe inserts that help support the arches of the foot. These can be devices ranging from a basic pad to custom-molded support.

Arch support can be provided in two ways.

Running shoes can be built with arch support. Usually, this means highly cushioned shoes for high arches, stability shoes for a neutral arch, and motion control for low arches.

In case the support provided within the shoe isn’t enough, inserts can be added for extra support. These can be either over-the-counter devices that you can buy at a running store or custom-made, personalized ones that get through a specialist, usually a podiatrist.

Additional Resource – Here’s how many miles should a beginner run

The Importance of Arch Support For Running

If you’re a runner, then arch support is something you should consider.  Here are some of the reasons:

Protect Against Injury

All in all, your feet are not intended to walk on hard flat surfaces.

Without adequate support, you might increase the risk of pain or injury in your ankles, knees, hips, and back.

What’s more?

Some runners may make the mistake of choosing running shoes based on look and style over functionality.

Of course, don’t take my word for it. Research that analyzed the impact of cushioned insoles reported that they drastically reduce impact forces while running.

Additional resource – Running shoes for plantar fasciitis

Extra Support

Arch support can be especially useful for runners who require specialized support.

This, in turn, can help soothe pain and prevent any extra damage. This is especially the case of runners with flat feet or a history of plantar fasciitis.

That’s one of the reasons arch supports are usually used to help with knee, hip, and back-related alignments problems.

Reduce Pain

This might be the most common reason runners choose to give arch support a try. And is also the reason that makes some of the most widely prescribed non-invasive treatment tools for people with foot conditions.

Research has shown that arch support may help soothe foot pain. Unfortunately, as a runner, foot pain is uncomfortable and can make any kind of weight-bearing difficult. And that sucks.

Distributed Pressure

Proper arch support may help evenly distribute this pressure by placing some of it into the arch of the feet instead of leaving all the pressure in the ball of the feet and heel.

Additional guide – How to prevent Foot pain in runners

How To Determine Arch Height

As I’ve mentioned earlier, arches vary from one person to person. Overall, arch types are broken down into three main classes: high, neutral, and low.

There are also many ways to determine your arch type. These include

The Wet Test

The easiest way to determine what type of arch you have is to do the wet paper towel test.

Here’s how

Simply get your feet wet, and step onto a dry surface, such as a paper towel or a sidewalk, and check the important left from your foot.

Here’s how to make sense of the imprint:

• See the whole foot without any narrowing in the middle around the arch? Chances are you have a flat foot. This is what’s known as an overpronator in the running world.
• See the balls of your foot and heels connected with a thin strip? You likely have a high arch. This is what’s known as an underpronator or supinator.
• See the ball of your foot and heel as well as some of the middle part? You likely have a neutral, medium arch.

At A Store

The staff at a running store can also help you check your arch type. They can also recommend shoes that suit your foot type and training goals and give you some tips about running with your type of arch.

At a Specialist/Doctor

This is likely the most accurate way to check your arch height/type. You can simply ask for an arch test to determine what type of arches you have.

There are many professional ways that help you determine your arch type. Some of these include the navicular drop test, the medial longitudinal arch angle, and the arch height index.

But do you need one?

As far as I can tell, it depends on the runner. Ask different experts, and you’ll get different answers. Some would say yes, while others will say no.

Should You Worry About Arch Support?

Here’s the truth. There are no conclusive answers since experts have different opinions. Some will recommend these for runners, while others would say no.

But, all in all, if you have flat to low arch, you might feel more comfortable running in footwear with arch support or using an orthotic.

Not sure whether this could help? Try first wearing an over-the-counter orthotic in a neutral shoe. This is a cheap and easy way to determine if arch support helps make your training more comfortable.

If using the extra support helps, then it makes sense for you to use it. If you notice no change at all, then don’t worry about arch supports, despite the ads claiming great benefits for runners with flat and/or low arches.

In the end, it’s your call to make, and it comes down to your comfort.

Guide To Foot Arch Support For Running – The Conclusion

There you have it! If you’re looking for a quick guide to arch support for runners, then today’s post should get you started on the right foot. The rest is just details.

Please feel free to leave your comments and questions below.

Thank you for dropping by.

Serious about monitoring your performance, recovery, and health? Then heart rate variability may hold the answers you seek as it’s considered by many health experts to be one of the best objective metrics of physical fitness and health.

But what is heart rate variability all about? What’s the science behind it? And most importantly, how to improve it?

That’s where today’s post comes in handy.

In today’s article, I’ll delve into the concept of heart rate variability, explain the science behind it, and share with you a few ways to improve it.

Sounds great?

Let’s get started.

What Is Heart Rate Variability?

It might be a surprise, but your heart doesn’t beat as regularly as a metronome—even if you’re super healthy. Instead, it changes its rhythm with each beat. This continuous disparity between heartbeats is known as heart rate variability; HRV.

Also referred to as an R-R interval, heart rate variability measures the difference in time between each heartbeat and is measured in milliseconds.

More specifically, HRV is a variation between the peak of the R wave in the QRS complex, which is the mix of three graphical deflections of the heartbeat as measured on an electrocardiogram (EKG). Check the picture.

This variation is regulated by a primal part of your nervous system known as the autonomic nervous system (ANS). More on this later.

Some situations may cause a high HRV (increase in variation), whereas others result in a low HRV (intervals between beats remaining more constant).

For example, the variation between heartbeat is usually longer on the exhale and shorter on the inhale.

For more on the science and impact of heart rate variability, check the following:

• Long-Term Study of Heart Rate Variability Responses
• An Overview of Heart Rate Variability Metrics and Norms
• Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature
• Heart Rate Variability & Its Research Applications

Factors That Impact Heart Rate Variability

These include:

• Age
• Genetics
• Gender
• Ethnicity
• Bodyweight
• Fitness level
• Training load and intensity
• Injury history
• Hormones
• metabolism
• Sleep patterns
• Hydration
• Chronic health conditions
• Emotional stress
• diet
• Some medications

What’s The Difference Between Heart Rate And HRV

Heart rate is the standard measurement of heartbeats per minute that varies by person and activity level. The metric is measured when you’re in a resting position, preferably first thing in the morning and preferably during a non-overtrained period. Although having many applications, your resting heart rate isn’t considered a reliable indicator of overall health.

As I’ve explained, HRV measures the time intervals between two heartbeats and is expressed in milliseconds, ms.

Even if your heart might be beating 60 times per minute, it does not mean that your heart beats ONCE every second, nor there’s a gap of exactly one second between every two heartbeats.

Within the same minute, you might have one set of heartbeats at an interval of 0.9 seconds between the onset of heartbeats, whereas the next two may be at an interval of 1.1 seconds.

Additional Resource – Here’s your guide to the Maffetone Method.

The Importance of HRV

Heart rate variability is a useful and non-invasive way to identify many imbalances and problems.

While personal HRV measurements can vary depending on a host of elements, higher average reading over time is often considered “more fit” than a lower average.

Let me explain

High HRV

A high measurement means that the difference between heartbeats is more drastic and is a good indicator of reliable performance and improved recovery from stress.

Having an elevated HRV means that your body is reacting to both sets of inputs from the parasympathetic and sympathetic.

It’s a sign that your nervous system is well balanced and that your body is properly adapting to stressors and performing at its best.

Low HRV

Having a low HRV may mean that one branch is sending a strong signal to your heart than the other, making it the dominant one (often the sympathetic branches). For instance, if you’re in a fight-or-flight mode, the variation between your heartbeats is usually low.

Sometimes this isn’t such a bad thing. For example, if you’re lifting weights hard or doing interval sprints, you’ll want your body to focus on assigning resources to the working muscles instead of digesting food.

Some research has even associated a low HRV with a higher risk of cardiovascular disease and death.

What’s more?

Research has also shown that regular aerobic exercise improves heart rate variability over time.

Additional resource – Strava for runners

HRV & The Nervous System Explained

As I alluded to earlier, the autonomic nervous system regulates your heart rate variability.

Although HRV is a function of your heart rate, it, in reality, originates from your nervous system.

Our nervous system is divided into two main systems: the central nervous system composed of the brain and spinal cord, and the autonomic (or peripheral) nervous system, which consists of nerves that diverge throughout our body.

The autonomic nervous system controls the involuntary facets of human physiology and is further broken down into two primary parts: the sympathetic and parasympathetic, also known as the relaxation response, and the fight-or-flight mechanism.

The sympathetic nervous system (the deactivating) reacts to stimulants like exercises and stress and boosts our heart rate and blood pressure. It’s in charge of controlling your body’s fight or flight response as it reacts to internal or external stressors.

The parasympathetic nervous system (activating) regulates input and internal organ functions like hair growth, digestion, etc.

The system is responsible for the “rest and digest” response that calms your body, and it’s linked with recovery.

Your heart rate variability results from these two opposing branches simultaneously sending messages to your heart. Think of it as the balance between your sympathetic and parasympathetic branches.

Additional resource – Heart murmurs in runners

Why Heart Rate Variability Is Important For Runners

HRV is important for runners because it’s a good indicator of training load and recovery. As I’ve already explained, this metric is one of the most reliable ways to objectively measure training readiness at any given time.

Heart rate variability is a useful tool for keeping track of your autonomic nervous system changes. It’s, after all, an objective method of assessing your stress status.

Overall, the higher your HRV, the better you’re at recovering from training and more receptive you’ll be for additional training stress.

On the other hand,  when your HRV is lower than usual, it might indicate a chronic and/elevated state of stress, whether it’s physical or emotional. Be wary.

Once you determine your baseline, you can use this metric to personalize both effort and pace during your runs. High HRV between sessions is a sign of good recovery and low stress on your body.

What is a Good or Bad HRV?

I hate to break it to you, but there are no such thing as good or bad HRV ranges. This metric depends on various elements, which makes it a personal metric that’s tricky to compare from person to person.

Everyone has their unique HRV, so it cannot be measured and judged against a range, a chart, or averages.

What’s more?

Not only does HRT fluctuate from one person to another, but it also changes from day to day and from season to season. Your gender, age, lifestyle, and circadian rhythm can impact your HRV.

Overall, older people tend to have lower HRV than younger folks, and men usually have slightly higher HRV than women.

Elite athletic typically have higher HRV than the rest of us. However, strength-based athletes tend to have lower HRV than endurance athletes within this subcategory.

For these reasons, and some more, avoid comparing your scores to someone else, even if they’re of similar fitness level, age, and gender.

What you should do instead is to keep track of the data from your own HRV trends to serve as a baseline metric for any future interpretations.

How To Measure Heart Rate Variability

You can track HRV in many ways. These include:

EKG

By far, EKG is the golden standard for HRV testing. This test is performed in a medical setting and is the most accurate measure of heart rate variability.

You’ll have to wear special wires attached to your chest that monitors your heart rate variability during the test.

Heart Rate Monitors

Looking for a reliable and hassle-free, way to read your HRV? Then this is the next best choice for you.

The cheapest and easiest way to measure your HRV. You simply buy a heart rate monitor and download a free app.

Although the precision of this tool is still inconclusive, the technology has significantly improved over the past few years.  Remember that heart rate monitors are more reliable than wrist or finger devices.

Apps and Watches

The least accurate way to measure your HRV is through watches and apps.

Different companies have launched a heart rate watch system and app that can help you measure your HRV. However, the accuracy of these tools is still under scrutiny. This makes them less reliable than an electrocardiogram or heart rate monitor.

Additional Resource – Your Guide To Running Heart Rate Zones

How To Improve Your Heart Rate Variability

There are many steps you can take if your current HRT is low.

Some measures are lifestyle changes such as stress management, regular exercise, healthy eating, and proper sleep. Improving overall health and heart rate variability go hand in hand.

Let me explain a few.

Exercise regularly

Building exercise habit is one of the best ways to improve your heart rate variability. However, remember that training decreases HRV in the short term, so remember to preauthorize rest and recovery.

Train Smart

Do not push your body more than it can handle. If you’re chronically overtrained, your body won’t have the time nor the opportunity to recover. That’s bad.

Instead, schedule recovery days and weeks into your training plan. Here’s your full guide to running recovery.

Stay well hydrated

Proper hydration improves circulation and makes it easier for blood flow to deliver oxygen and nutrients to your body. This can have a big positive impact on your performance, fitness, and overall health.

Your body is roughly 60-70 percent water. Therefore, water plays a key role in performance and health. Shoot for at least two liters of water per day.

Water needs vary from one person to the other, but as a guideline, shoot for at least one ounce of water per pound of body weight. Drink more on heavy training days and/or summer days.

Mind Your Diet

Bad food choices hurt HRV, as does drinking too much alcohol. It should come as no surprise, but your body functions better when you provide it with the right nutrients. W

Sleep Well

Sleep is, of course, another piece of the puzzle. Just like hydration, sleep needs tend to vary, but most experts recommend shooting for at least seven to eight hours.

Quality also matters, so try to sleep in a dark and quiet room, going to bed and waking up at similar times throughout the week, even the weekend.

Be Consistent

Improving your health is a life-long endeavor. It’s not just something you do one thing, then you forget about it.

The more consistent your train, eat healthy, etc., the healthier habits you’ll form over the long haul.

This, as you can already tell, will make it easier for you to stick to a healthy lifestyle for life. The rest is just details.

Heart Rate Variability – The Conclusion

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

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

Thank you for stopping by.

David D

Are you dreaming of shedding those extra pounds before summer hits, or perhaps just aiming for a healthier you?

Let’s talk about the age-old struggle we all know too well: losing body fat. You know, that mission that gets us hitting the gym, pounding the pavement, or lifting weights like there’s no tomorrow.

Now, let’s be honest: tackling body fat can feel like trying to solve a complex puzzle.

But fear not! It doesn’t have to be rocket science. Think of it as a numbers game: burning more calories than you take in.

In this article, we’re about to dive into some exciting, science-backed strategies to help you bid farewell to body fat in a way that’s not only effective but also sustainable.

1. Try Intermittent Fasting

Consider giving intermittent fasting a try, as it’s a diet approach that has shown promise in reducing body fat. This eating pattern involves cycling between regular short-term fasts and specific eating windows, offering a unique way to manage your weight.

Numerous studies have highlighted the effectiveness of intermittent fasting for weight loss and fat reduction. For instance, one study conducted over 24 weeks found that intermittent fasting led to significant weight loss in overweight women.

Another intriguing method within intermittent fasting is alternate-day fasting, where you alternate between fasting and regular eating days. Research on this approach showed a reduction in body weight by about 7 percent and a loss of 12 pounds of body fat over three months.

The good news is that you have various methods to choose from when practicing intermittent fasting:

• The 16/8 method: This is beginner-friendly and involves fasting for 16 hours while eating during an 8-hour window.
• Alternate-Day fasting: You simply abstain from food every other day and maintain regular eating habits on non-fasting days
• The 5:2 Diet: This approach restricts food intake to two out of every seven days, aiming for 500 to 600 calories on fasting days.

Remember that intermittent fasting may not be suitable for everyone, so it’s essential to consult with a healthcare professional before starting any new diet plan.

Action Step

To get started with intermittent fasting, here’s your action step:

Begin with the 16/8 method: Fast for 16 hours and eat during an 8-hour window. This is a beginner-friendly approach.

As you adapt to this lifestyle, consider experimenting with other intermittent fasting methods to find the one that suits you best.

Keep a journal to track your progress and assess which fasting method is the most effective for you in terms of fat loss and overall well-being.

Remember to consult with a healthcare professional before making any significant changes to your diet or fasting routine, especially if you have underlying health conditions or concerns.

2. Avoid Refined Carbs

Let’s talk about refined carbs – those sneaky, heavily processed foods like bread, pasta, and rice. They’re everywhere, and they wreak havoc on your fat loss journey.

Here’s the deal: Refined carbs are like sugar factories in your body. They digest lightning-fast and quickly turn into glucose, causing blood sugar spikes. And guess what? That can make you ravenous and lead to overeating at your next meal.

But that’s not the worst part. Excessive glucose triggers the release of insulin, your fat-storing hormone. It’s like a one-way ticket to Weight Gain City, especially around your belly.

Research doesn’t lie – there’s a strong link between added sugar, refined carbs, and obesity. Research has also found a direct link between a diet high in refined carbs and increased belly fat.

Action Step

Swap out those processed foods for healthier choices:

• Snack on nuts, seeds, and fruits for your sweet tooth.
• Choose whole-grain bread, pasta, and rice over the plain white stuff.
• Ditch sugary drinks for good ol’ water or unsweetened iced tea.

These simple swaps will help reduce your sugar intake and kickstart your fat loss journey and keep you far away from those pesky refined carbs.

3. Eat More Protein

Listen up, folks, because this is where the magic happens: protein is your secret weapon against belly fat, according to study.

Why, you ask? Well, protein isn’t just about building muscle (although it does a pretty great job of that, too). It’s your hunger-busting, metabolism-boosting, fat-burning ally.

When you load up on quality protein like eggs, lean meat, and fish, your body releases the superhero hormone PYY. This bad boy tames your appetite and keeps you feeling satisfied. No more mindless snacking between meals or late-night rendezvous with the fridge!

But that’s not all, folks. High protein diets also rev up your metabolism and help you preserve precious muscle while shedding fat, research shows. It’s like the triple threat against those pesky extra pounds.

Action Step

Add a few servings of quality protein to your daily menu. Good protein sources include

• Eggs
• Lean meat
• Fish
• Beans
• Dairy
• Nuts and seeds
• Whey protein

4. Increase Your Fiber Intake

Fiber consists of complex carbs that go through your small intestine undigested and enter the large intestine, unlike starch and sugar. It’s simply carbs that your gut cannot digest.

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and acts like a sponge in your digestive system, slowing things down and keeping you feeling full. Plus, high-fiber foods are usually lower in calories, which is a win for weight loss.

Studies have shown that increasing your fiber intake can help you feel satisfied, improve digestion, and ultimately lead to shedding those extra pounds. So, fiber isn’t just about keeping things moving; it’s a key player in your overall health and well-being.

Ready for action? Load up on high-fiber foods like veggies, fruits, whole grains, legumes, nuts, and seeds. And if you’re not getting enough fiber in your diet, consider a soluble fiber supplement to supercharge your fat loss journey.

5. Increase your Healthy fat Intake

Yep, you heard it right. Fat isn’t the enemy—it’s your ally in the battle for a healthier, leaner you.

Here’s the scoop: fats take their sweet time to digest, which means they keep you feeling satisfied and curb those pesky hunger pangs. So, when you’re looking to shed some pounds or simply boost your overall health, don’t skimp on the right kind of fats.

For example, research has found that following a Mediterranean diet rich in healthy fats from olive oil, nuts, and fatty fish can actually lower your risk of gaining weight compared to a low-fat diet.

Ready for action? Time to add some delicious, healthy fats to your daily menu. Think olive oil, almonds, avocados, salmon, seeds, and even whole milk. But remember, while these fats are great for you, they do pack a calorie punch, so keep your portions in check.

And here’s the bottom line: steer clear of trans fats—the real villains in the fat world. Studies have linked them to increased body fat, especially around the waist and belly. So, avoid those sneaky trans fats like the plague!

Action Step

Try incorporating fatty foods into your daily menu. Healthy sources include:

• Olive oil
• Almonds
• Fatty tuna
• Salmon
• Avocados
• Seeds
• Whole milk

Keep in mind that healthy fats pack in many calories, keep your intake moderate—or at the very least, know how much you’re eating.

What’s more?

Limit your intake of unhealthy fat, mostly trans fat. This type of fat has been shown to increase body fat, especially in the waist and belly, according to a study.

6. Add Probiotics

Guess what? There are friendly bacteria living in your digestive tract, and they’re called probiotics. These little guys are true multitaskers, playing a significant role in your overall health and well-being.

Research has uncovered their involvement in various aspects of health, from weight loss to mental well-being. For instance, when it comes to shedding those extra pounds, a review of 15 studies revealed that adding probiotic supplements to your diet can help you reduce weight and body fat percentage, especially when compared to those who took a placebo.

But that’s not all—another study found that people who consumed yogurt containing specific probiotic strains like Lactobacillus amylovorus or Lactobacillus fermentum managed to reduce their body fat by a noticeable three to four percent.

Ready to take action? Consider adding some probiotic-rich and fermented foods to your diet. Options like tempeh, kefir, kombucha, natto, sauerkraut, and kimchi can give your gut bacteria the boost they need to keep you in tip-top shape. No need to limit yourself to supplements when you can enjoy these tasty and nutritious foods!

Action step

You can take probiotic supplements with specific strains of bacteria. Or you can also try adding some of the following probiotic-rich and fermented foods to your diet:

• Tempeh
• Kefir
• Kombucha
• Natto
• Sauerkraut
• Kimchi

7. Drink Coffee

Coffee lovers, rejoice! That daily cup of joe might just be your secret weapon in the battle against body fat. Why? Well, caffeine, a key component in coffee, does wonders for your metabolism and fat breakdown.

It’s not just wishful thinking; science is on board with this too. Research has shown that coffee can give your metabolism a temporary boost, increasing energy expenditure by a noteworthy 3 to 11 percent.

Need more proof? A study involving over 58,000 participants found that higher caffeine consumption correlated with less weight gain over a span of 12 years.

So, here’s your action step: When you enjoy your coffee, opt for it black or with a dash of milk. Skip the sugar and cream to keep those extra calories at bay. Your morning ritual just got a whole lot better for your fat-burning goals!

Action Step

To make the most out of your daily cup of joe, skip the sugar and cream. Instead, go for a black or tiny amount of milk to prevent calories from adding up.

Additional resource – Here’s how to lose 100 pounds.

8. Consume More Vinegar

This pantry staple has a host of health benefits, including improving heart health and stabilizing blood sugar levels. But here’s the exciting part: it can also give your fat-burning efforts a significant boost.

Research has shown that incorporating vinegar into your diet can have some impressive effects. One study found that consuming one to two tablespoons (around 15 to 30 ml) of vinegar per day can lead to lower body weight, reduced waist circumference, and a trimmer belly over a span of 12 weeks.

But wait, there’s more! Another study discovered that adding vinegar to your daily routine could help you reduce your calorie intake by up to 270 calories.

Action Step

Start incorporating vinegar into your diet. You can use white vinegar in your salads and barbecue sauces for a tangy twist. Alternatively, try diluting apple cider vinegar with water and enjoy it as a refreshing beverage a few times a day. Vinegar might just become your new best friend on your weight loss journey

9. Do More Cardio

While diet plays a crucial role in your fat loss journey, don’t underestimate the power of exercise, especially cardiovascular workouts. Cardio isn’t just about torching calories; it’s also about boosting your heart and lung health, enhancing your endurance, and improving overall stamina.

Research has shown that increasing your cardio workouts can lead to a reduction in belly fat. There’s more to say about the significance of cardio, but that’s a story for another time.

Action Step

How much cardio to perform depends on your fitness level, training goals, and personal preferences, but most Research suggests between 150 to 300 minutes of moderate to intense aerobic training weekly. This means shooting for 30 to 45 minutes of mild to intense cardio three to four times per week.

Examples of good cardio include:

• Walking
• Running (Here’s how many calories you burn running one mile)
• Cycling
• Kickboxing
• Rowing
• Swimming
• Dancing
• Skiing
• Chasing your dog around

Additional resource – Running with diabetes

10. Lift Heavy Stuff

Strength training, also known as resistance training, is a must when it comes to building and preserving muscle mass. This type of exercise involves contracting your muscles against resistance to increase both muscle size and strength.

Studies have shown strong evidence of the positive impact of strength training on reducing body fat. For instance, one study concluded that strength exercises may help reduce belly fat in individuals with prediabetes, type II diabetes, and fatty liver.

In another study, resistance training led to a decrease in visceral fat among 78 participants with metabolic syndrome. Furthermore, a combination of strength training and cardio exercise resulted in a significant reduction in visceral fat in overweight subjects, research revealed.

Building muscle is also essential for a healthy metabolism. The more muscle mass you have, the more calories your body burns at rest. Research has even suggested that three months of strength training can increase calories burned at rest by up to 7 percent.

So, here’s your action step: It’s time to hit the weight room. Aim for three to four strength training sessions per week. Check out our comprehensive guide on how to get started. Get ready to build strength, increase muscle mass, and reduce body fat!

Action Step

It’s time to hit the weight room. Aim for three to four strength workouts per week.

Here’s the full guide on how to get started.

11. Try High-Intensity Interval Training

High-Intensity Interval Training, or HIIT for short, is a workout method that involves alternating between short bursts of intense exercise and brief recovery periods. It’s a highly effective way to reduce body fat, especially abdominal fat, and it outperforms low-intensity, steady-state exercise in this regard.

Let’s dive into the research to see how effective HIIT can be. In one study, participants who engaged in high-intensity interval training for just 20 minutes, three times a week, experienced an average fat loss of 4.4 pounds over three months, even without making any changes to their diet or lifestyle. Furthermore, they saw a 17 percent reduction in belly fat and a significant decrease in waist circumference.

Another study found that HIIT can burn up to 30 percent more calories compared to steady-state cardio exercises when performed for the same duration.

Action Step

So, here’s your action step: Incorporate HIIT into your fitness routine. It’s easy to implement. For instance, during your next run, try alternating between one minute of sprinting and one to two minutes of jogging for recovery. You can also mix bodyweight exercises like squats, push-ups, jumping jacks, plyo lunges, and burpees with short breaks in between. The harder you push yourself, the better the results you’ll achieve. Get ready to torch fat with the power of HIIT!

12. Sleep More

Eating well and staying active are crucial for your health, but achieving effective fat loss also requires proper recovery and, most importantly, quality sleep. Research has shown that inadequate sleep can lead to weight gain, especially in the abdominal area.

Sleep deprivation can disrupt your metabolism, increase appetite, and elevate stress hormones like cortisol, all of which contribute to weight gain. Studies have consistently demonstrated the importance of sleep for weight management.

One study found that people who consistently slept at least seven hours a night improved their chances of successful weight loss by up to 33 percent. In contrast, a 16-year study involving over 68,000 participants showed that those who slept less than five hours per night were much more likely to gain weight compared to those who slept over seven hours per night.

Action Step

Although sleep needs are different for everyone, most experts agree that at least seven hours is ideal for optimum health.

Quality also matters. To make the most out of sleep, do the following:

• Limit your intake of caffeine or heavy foods in the three to four hours before going to bed
• Develop and stick to a regular sleep schedule by going to bed and waking up at the same time, even on weekends.
• Sleep in the dark, relatively chill room with as little distraction as possible.
• Minimize your exposure to light and electronic devices to help the secretion of melatonin, the sleep hormone.

13. Chill

Stress can wreak havoc on your body, affecting both your appetite and fat storage. When you’re stressed, your adrenal glands release cortisol, commonly known as the stress hormone. Initially, this may reduce your appetite as part of the body’s fight-or-flight response. However, chronic stress can lead to persistently elevated cortisol levels, which can increase your appetite and cause overeating.

Moreover, research has linked high cortisol levels to the storage of abdominal fat. On a positive note, a study showed that participating in a two-month stress-management program led to a significant decrease in participants’ body mass index.

Action Step

Here are some of the best methods for managing stress include

• Breathing and relaxation technique
• Meditation
• Mindfulness
• exercise
• Yoga
• Outdoor activity
• Journaling
• Therapy
• Travel

14. Keep Track of Your Body Fat

You cannot improve on what you cannot measure. Reducing body fat is no exception.

If you want to succeed in reducing body fat, you must measure your progress. After all, you can’t improve what you don’t measure. Keeping tabs on your body fat percentages is essential to ensure that your efforts are paying off.

Feel free to use this tool to calculate your BMI and other important metrics.

Action Step

There are various methods to measure body fat percentage, but one of the simplest ways is to do it at home using skinfold calipers. These calipers measure the thickness of your skin at specific locations, providing an estimate of your body fat.

To get started with skinfold calipers, you can follow this tutorial:

Other methods for measuring body compoasition include:

• Dual-energy x-ray absorptiometry (DXA)
• Hydrostatic weighing
• 3D Body Scanners
• Bioelectrical Impedance Analysis (BIA)
• Bioimpedance Spectroscopy (BIS)
• Body circumference measurements
• Electrical Impedance Myography (EIM)
• Air Displacement Plethysmography (Bod Pod)

While some of these methods are more complex and typically conducted in a scientific setting, they may not necessarily be more accurate than skinfold calipers. In fact, skinfold calipers have an error rate of approximately 4 to 5 percent, while methods like DEXA scans have an error rate of around 3 percent.

The Conclusion

There you have it. If you’re serious about reducing body fat percentage, the methods shared in today’s article are enough to get started on the right path.

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

In the meantime, thank you for dropping by.

Consistency is vital for running. Therefore, if you are to change your lifestyle and choose a university, it should create the necessary conditions for running. Additionally, you may apply for a paper writing services to take off some of the academic burdens and focus on your running routine.

In the list, we’ve collected the best universities that are perfect for combining regular running and acquiring a degree.

Southern Methodist University

The university creates all the necessary conditions for runners. First of all, it has a long-established habit of campus run. Some people even run the university’s stairs for an extra mile.

The overall structure of campus inspires all kinds of running, from casual jogging to sport’s coaching.

Besides the campus structure, Dallas has some well-made running paths. You have a common Katy Trail that goes through the city’s landscape. Alternatively, you can choose a White Rock path. It is more lengthy, 9.5 miles, and has more views of nature.

There’s no specialized running team in the university. However, there’s a casual running club for enthusiasts who want to have a more structured approach for running training. Members of the club have access to eight charity races and a certified training program.

University of San Francisco

The route between Golden Bridge Gate and Golden Bridge Park is a perfect place for the university. The five-mile campus run has a lot of shoreline views and nice, paved trails.

As for town routes, there are Crissy Field and Ocean beach. Most of the time of the year, the weather is just fine for any kind of sports activity, from Frisby to marathon training.

As for the running clubs, the choice is plenty in San Francisco. You may join:

• Road Runners
• Front Runners
• Golden Gate Club
• Dolphin South End Runners
• K-Stars Running Club

Running paths in San Francisco are diverse and full of city views and well-planned running tracks. One of the best places to keep training.

Indiana University

Indiana takes place among the most beautiful-looking places in the country. It is true for campus runs and general running routes. The limestone buildings and green parks look great during any season.

As for the running routes, you can choose from 1.2 miles in Bloomington. One of the most popular opinions is the B-Line Trail and Brown County State Park. Each of them has views to offer and different lengths of the routes.

The running club of Indiana is competitive-focused. Training sessions are not mandatory; you can visit them at a personal pace. Besides, the club gives access to competitive cross-country runs.

Notre Dame University Indiana

The University of Notre Dame creates ideal conditions for students’ recreation and running routes availability. The campus run around Notre Dame is 3.8 miles long and goes around a golf field, St. Mary, and St. Joseph Lakes. You can’t get tired of the constantly changing scenery soon.

As for the park routes, the Riverwalk path around St.Joseph lake is the favorite for pedestrians and bike rides. If you like running through rugged terrain, Potato Creek State Park provides 10 miles of excellent challenge.

The university’s running club was established in 2014. The club maintains regular training sessions and racing competitions. It fits novice and advanced runners alike. Participation in the club is a high opportunity to find like-minded runners and keep your skills sharp.

University of Houston

Houston has many merits, and impressive running conditions are one of them. The campus run of the university consists of 667 acres of pedestrian-friendly walks. However, the Brays Bayou Greenway route is more popular among runners.

This path connects approximately 30 miles of parks and trails for bikes and running. You can plan your running route and make it as complex as you like. In addition, you may check the Buffalo Bayou Park. It is 8 miles long, with plenty of bridges and shortcuts.

Houston University does not have an official running club. However, the choice is plenty within the city itself. If you want to keep a structured approach for your training, you can maintain it in Houston.

Gonzaga University

Gonzaga is located in Spokane, which has won three awards for All-America city. It is a nice place for studying and training. There is no dedicated run for Gonzaga University. However, there are plenty of running routes around the establishment.

Riverfront Park is the most popular running route for Gonzaga’s students. The park is full of well-planned walking routes and nice scenery. If you are looking for something more distinct-looking, you may try Manito Park or Botanical Gardens. You can appreciate the garden’s beauty in any season. But they look especially good during autumn and late spring.

Gonzaga University has an official students’ running club. It hosts weekly running competitions up to five miles. There are more options in the city if you are looking for something else.

North Carolina State

The University of North Carolina provides plentiful options for its runners. It is located in the city of Raleigh, which is full of fantastic locations. Space within the campus has a lot of short tracks for jogging. As for the longer runs, Rocky Branch Trail gives a fine opportunity for sightseeing of the Raleigh landscape.

Raleigh itself has more than 70 miles of park zones with running tracks. You may run through Walnut Creek Trails or Lake Johnson park and always find something fascinating to see. These trails fit both professional and casual running sessions.

As for the running clubs, North Carolina XC & Track Club is one of the most famous in the country. It provides access to training five days a week, which helps squeeze training sessions into a busy schedule. The club supports competitive runs, as well as regular training.

Final Words

If you want to keep your running shape, there are many possibilities, even if you have to move to another city for studying. Competitive and regular runners can enjoy daily campus runs, club benefits, and generally fine-looking landscapes.

Looking for the perfect pair of running shoes? You’re in luck because I’ve got your back. Whether you’re just starting your running journey or you’re a seasoned pro, the right pair of running shoes can be the difference between a comfortable, injury-free run and a world of pain.

Now, you might think that a fancy, expensive pair of shoes is all you need, but let me tell you, even the priciest kicks won’t do you any good if they don’t fit like a glove.

So, where do you begin on your quest for the perfect fit? Well, it all starts with nailing down the right shoe size, and that’s exactly what we’re diving into today.

In this article, I’ll look into how to measure your feet so you can find the most appropriate shoe size for you. Proper fit is, after all, non-negotiable.

Sounds great?

Let’s get started.

The Tools You Need

Now, if you happen to have a Brannock Device lying around (those nifty foot-measuring tools you often find in shoe stores), great! You’re all set. Just pop your foot onto it, and you’ll get an accurate measurement.

But let’s be real, not everyone has a Brannock Device at home. No worries, though – you can still get your foot size with just a few simple items:

• A piece of paper or cardboard
• A ruler or tape measure
• A trusty pen
• A dash of patience and a sprinkle of precision

With these tools at your disposal, you’re ready to embark on the quest for the perfect fit. So, let’s get started!

Step 1: Measure Your Foot Size

Alright, let’s get down to business and measure those feet. Here’s a step-by-step guide to ensure you get the most accurate measurements:

• Step 1: Find a flat, sturdy surface to place your paper and foot on.
• Step 2: Securely tape a piece of paper to the floor so it lies flat.
• Step 3: Put on the same socks you wear when you’re out running. Stand up and place your right foot on the paper, making sure your heel is snug against a wall.
• Step 4: While keeping your weight on your right foot, trace a neat line around the outer edge of your foot. If you have a friend around, this is where they can lend a hand. Just make sure the pen is straight and perpendicular to the floor as you go.
• Step 5: To find your foot’s length, measure the distance between the two longest points on your tracing.
• Step 6: For foot width, measure horizontally across the widest part of your footprint at the bunion joint.
• Step 7: Repeat these steps (2, 3, and 4) for your other foot.

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

Step 2: Get Your Shoe Size

Let’s keep things easy. Use this shoe size conversion chart to find your perfect running shoe size:

Foot Length (inches/cm): 9.00″ / 22.9 cm –> Shoe Size: US 6, UK 5, EU 39, CM 24.6

Foot Length (inches/cm): 9.25″ / 23.5 cm –> Shoe Size: US 6.5, UK 5.5, EU 39.5, CM 25.1

Foot Length (inches/cm): 9.50″ / 24.1 cm –> Shoe Size: US 7, UK 6, EU 40, CM 25.4

Foot Length (inches/cm): 9.625″ / 24.4 cm –> Shoe Size: US 7.5, UK 6.5, EU 40.5, CM 25.7

Foot Length (inches/cm): 9.75″ / 24.8 cm –> Shoe Size: US 8, UK 7, EU 41, CM 26

Foot Length (inches/cm): 10.00″ / 25.4 cm –> Shoe Size: US 8.5, UK 7.5, EU 42, CM 26.7

Foot Length (inches/cm): 10.125″ / 25.7 cm –> Shoe Size: US 9, UK 8, EU 42.5, CM 27

Foot Length (inches/cm): 10.25″ / 26.0 cm –> Shoe Size: US 9.5, UK 8.5, EU 43, CM 27.3

Foot Length (inches/cm): 10.50″ / 26.7 cm –> Shoe Size: US 10, UK 9, EU 44, CM 27.9

Foot Length (inches/cm): 10.625″ / 27.0 cm –> Shoe Size: US 10.5, UK 9.5, EU 44.5, CM 28.3

Foot Length (inches/cm): 10.75″ / 27.3 cm –> Shoe Size: US 11, UK 10, EU 45, CM 28.6

Foot Length (inches/cm): 11.00″ / 27.9 cm –> Shoe Size: US 11.5, UK 10.5, EU 45.5, CM 29.4

Foot Length (inches/cm): 11.125″ / 28.3 cm –> Shoe Size: US 12, UK 11, EU 46, CM 29.8

Foot Length (inches/cm): 11.25″ / 28.6 cm –> Shoe Size: US 12.5, UK 11.5, EU 46.5, CM 30.2

Foot Length (inches/cm): 11.50″ / 29.4 cm –> Shoe Size: US 13, UK 12, EU 47, CM 30.9

Just match your foot length with the recommended running shoe size, and you’re all set!. 

Step 3: Make Sure Your Shoe Fits Right

Once you have the shoe size, it’s time to make sure that the shoe actually fits.

The following pointers should help you make the right decision:

• A pair of shoes should feel snug in midfoot and heel, with plenty of wiggle room in the toe box.
• Has at least a thumb’s width (1/2 to 1 inch ) space between the longest toe and the shoe’s end.
• Your heel should be locked in place, not sliding when you bend your foot, walk, or run.

Additional resource – Guide to insoles for running shoes

More Tips For Proper Footwear Fit

Here are more tips to make sure you always have the right shoe size.

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

Large First

It’s common for one foot to be slightly larger than the other, with the dominant foot often being the larger one. Be sure to measure both feet and choose a size that accommodates the larger foot to ensure a proper fit.

Not All Shoes Are the Same Size:

Running shoes typically have different sizing compared to casual footwear. As a general guideline, running shoes are often recommended to be a half size larger than your regular shoes. This extra room can provide more comfort and safety during your runs.

Adapting to Changes in Foot Size

Foot size can change over time due to various factors, including pregnancy, medical conditions, and even aging. It’s essential to be aware of these changes and adjust your running shoe selection accordingly.

1. Pregnancy:

Pregnancy can lead to temporary changes in foot size and shape. Hormonal fluctuations and weight gain during pregnancy may cause your feet to swell and increase in size. It’s crucial to prioritize comfort and support during this time.

Here’s what to consider when selecting running shoes during pregnancy:

• Choose Breathable Materials: Look for shoes made from breathable materials that can accommodate swelling and provide ventilation.
• Adjust Laces or Straps: Opt for shoes with adjustable laces or straps to accommodate changes in foot volume throughout pregnancy.
• Consider a Half Size Up: If your regular running shoes start feeling tight or uncomfortable, consider going up a half size to accommodate any swelling or changes in foot shape.

2. Medical Conditions:

Certain medical conditions, such as arthritis, bunions, hammertoes, or edema, can impact foot size and shape. It’s crucial to choose shoes that address these conditions while providing the necessary support and comfort.

Here’s how to select running shoes for specific medical conditions:

• Arthritis: Look for running shoes with ample cushioning to reduce impact on joints. Consider shoes with a wider toe box to accommodate potential deformities.
• Bunions: Choose shoes with a wider forefoot area to prevent pressure on bunions. Avoid narrow or tight-fitting shoes that can exacerbate the condition.
• Hammertoes: Opt for shoes with extra depth and cushioning in the toe box area to reduce friction and pressure on hammertoes.
• Edema: Go for running shoes with adjustable closures, such as Velcro straps or laces, to accommodate changes in foot volume due to edema. Choose breathable materials to prevent moisture retention.

3. Aging:

As we age, our feet may naturally change in size and shape. It’s essential to reassess your shoe size periodically and make adjustments to ensure ongoing comfort and support.

Here are some tips for selecting running shoes as you age

• Regular Measurements: Measure your feet regularly, even if you haven’t experienced noticeable changes. Aging can result in subtle shifts in foot size.
• Foot Health Considerations: Consider shoes with added cushioning and arch support to address common age-related foot concerns, such as reduced natural padding and arch support.

How to Measure Foot Size for Running Shoes – The conclusion

There you have it! If you’re looking for the best way to measure your foot size for athletic footwear, then today’s post has you covered. The rest is just details.

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

Thank you for dropping by.

Curious about anti-gravity treadmills?

Then you have come to the right place.

One of the latest, cutting-edge forms of prehab in the fitness market, the antigravity treadmill may help protect your body from injury and save you a lot of money on treatment bills.

Typically used to rehabilitate an injury, anti-gravity treadmills have been gathering lots of steam as they offer various benefits in a variety of ways.

So what’s the technology all about? Keep on reading.

In today’s post, I’ll explain the function of anti-gravity treadmills, what do they have to offer as well as how to make the most out of one.

Sound great?

Let’s lace up and dig in.

What Is it?

Also known as the space treadmill, the antigravity treadmill can allow the user to walk or run at a lower percentage of their body weight, therefore, lowering the pounding impact on the muscles, joints, tendons, and ligaments.

The Story Behind The Design – A NASA Invention

Wait, what does NASA have to do with the fitness market.

Not much, really. The space agency cared about the health of its awesome astronauts.

Let me explain.

Anti-gravity treadmills were first designed by NASA scientists to simulate “earth-like” training conditions but in space.

The primary goal of the technology was to increase the astronaut apparent weight, which is key for their muscles and bones mass.

Image credit – From Master Clinic Physiotherapy

The Exact Process

The technology uses air pressure to decrease your body weight and, in turn, take some of the load off your muscles and joints.

More specifically, the technology employs a variance in air pressure between the user’s upper body—atmospheric pressure—and their lower body—the higher pressure—to unload their weight.

The research has reported it can lower impact by roughly 80 percent. That’s. Quite. A. Lot.

Easy To Use – The Step By Step

To use an anti-gravity treadmill, you’ll have to get a pair of special shorts, which you can wear over your clothing. The garment is made from neoprene and feature either a single zipper or a double zip.

Next, you simply step inside the chamber of the machine, which looks like a large bubble, and you’re zipped into an inflatable chamber. When you do so, your body is compressed in the sealed chamber, with a skirt around your waist.

Next, you can choose your own gravitational resistance levels, changing how intense—or easy—the workout will be,

As this takes place, you might feel like you’re being lifted up thanks to the differential air pressure technique.

Thanks to this technique, you can walk or run at 20 percent or 80 percent of your body weight. This can be attuned in small percentages until you find the sweet spot.

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.

Additional Resource – Your guide to treadmill running form

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 Application

Here are some useful applications of anti-gravity treadmill for runners:

Surgery

The technology helps patients recover faster by allowing to walk with a normal gait as soon as possible. It can help prevent the formation of improper movement patterns stemming from pain and injury.

Injury

Antigravity treadmills can help injured runners keep on training without making their injury worse. When you train at 20 percent of your body weight, you can keep on training with injuries like shin splints or runner’s knees.

Athletic performance

You can perform intervals, hill reps as well as plyometric exercises, lateral training, and agility drills. Again, with a portion of your body weight.

Balance training

The technology works well for patients with neurological conditions, such as multiple sclerosis, Parkinson’s, stroke, cerebral palsy, incomplete spinal cord injury, etc.

Additional Resource- Your guide to curved treadmills

Low impact

It always comes back to this.  If you have a history of overuse injuries or cannot perform high-impact exercises for some reason, the anti-gravity treadmill gives your chance to train a little bit more without the stress on your muscles and joints.

Safe

The technology allows for therapy, re-training, and neuromuscular re-education in a safe setting.

Lose weight

For the extremely obese, excessive weight can put a lot of strain on their muscles and joints, which can make running painful. Again, an anti-gravity treadmill can help an obese person to take up running with little to no risk of problems related to high impact.

The Cost of Anti-Gravity Treadmills

By far, antigravity treadmills are the most expensive treadmills on the market.

The price of an anti-gravity treadmill varies depending on the features of a certain model.

At roughly $35,000 to $70,000, an anti-gravity treadmill isn’t much of a home option. This is one reason these machines are usually hard to find. Even if you find a faculty that has one, there can be a long wait time to get in on one.

Can’t afford to buy one? It’s okay

The “cheapest”  way to get on one is to find a clinic or physiotherapy practice near you that has the machine. Expect to pay around $25 to $30  for a 30-minute session.

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

Are Anti-Gravity Treadmills For You?

As previously explained, anti-gravity treadmills have a lot to offer. They can be used for elite athletes, military personnel, injured patients, or those recovering from surgery.

Many applications.

Here’s the truth. Even if you don’t fit in any of these categories, you can still benefit from an anti-gravity treadmill.

The machine can help you improve endurance, strength, and mobility without extra stress on your body.

In fact, you might find yourself able to reach your VO2 max and maximum heart rate on an anti-gravity treadmill, according to a study published in Medicine & Science in Sports & Exercise.

Additional Resource  – When to replace a treadmill belt

Featured image credit – from Toronto Physiotherapy

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.

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.

Experiencing jaw pain when running? Then you have come to the right place.

Jaw pain while running isn’t your typical overuse injury, yet having it during a run or at any time, can be quite annoying.

There are many possible causes of jaw pain. In fact, it can be different reasons for different runners.

That’s why you should look into them because they can be quite dangerous (in super rare cases, of course).

In today’s post, I’ll discuss why does your jaw hurt when you run and share some tips and guidelines on what to do to soothe it.

Sounds great

Let’s get started.

Why Does my Jaw Hurt When I Run – Stop Jaw Pain While Running

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

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

Forward-Head Posture

If you’re routinely in a slouched position, either while running, working, or watching TV, then you’re, basically, holding your body in a less-than-ideal position.

Here’s the truth.

Your body functions best when all of the muscles, bones, and joints are properly aligned.

When your head is too much forward, your neck muscles may take in more load than usual. This extra stress travels up your neck and causes jaw pain.

That’s not the whole story.

This type of jaw pain can also contribute to headaches and migraines, which can hinder your performance and cause further trouble.

The Solution

If you catch yourself in a forward-head position—either while running, at work, or whenever—correct it on the spot.

I’d recommend that you also make a few lifestyle changes such as adjusting your computer screen as well ad spending less time looking down at your phone.

Here are a few hints to help you build and maintain proper running form.

• Keep your shoulders loose and relaxed. Avoid hunching.
• Gaze straight ahead—about 15 to 20 feet. Never look down at your feet unless you’re running on a technical terrain where you need to SEE where you put your feet.
• Keep your chin tucked in a while keeping your neck and head in the same plane as your body.
• Engage your core and keep your back neutral and straight.
• Keep your arms loose, bent at a 90-degree angle, with a strong forward swing. Avoid side-to-side swinging.

Additional resource – Chiropractor for runners

Jaw Clenching

Grinding the teeth—or what’s known as bruxism—is another common habit that causes jaw pain.

Bruxism occurs when you subconsciously clench your teeth together. This can create stress in the jaw, especially in the muscles, ligaments, and tendons that support it.

Over time, bruxism can form painful trigger points in the jaw muscle, especially in the masseter and temporalis muscles.

This is actually the reason that although most runners breathe with an open mouth, having already developed these trigger points can be behind the jaw pain while running.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Solution

Pay more attention to how you’re holding your jaw, especially when stressed. Then, build the habit of consciously relaxing your jaw every time you catch yourself clenching your teeth.

You should also do something about the stress.

Some steps include:

• Deep breathing
• Meditation
• Stretching
• Taking regular breaks

What’s more?

Consider getting a nightguard if you tend to grind your teeth while asleep.

Temporomandibular Joint (TMJ) Dysfunction

Feeling pain when yawning or chewing? You might be dealing with a TMJ problem.

Temporomandibular joint disorder, or TMJ, is a condition in which the joints of the jaw might be displaced, injured, or otherwise poorly functioning. TMJ is caused by nerve damage along the temporomandibular joint.

This can manifest as pain in the jaw as well as in the muscle surrounding it.  It can also contribute to headaches, migraines, and back pain.

Main symptoms include:

• Pain or discomfort while chewing food
• Tenderness in and around the ear
• Difficulty opening and closing the mount
• Facial pain.

What’s more?

Thanks to the repetitive high-impact nature of running, logging the miles can make the TMJ more swollen and painful.

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

The Solution

Most people who have TMJ suffer from mild or temporary symptoms which may fade away within a few days or weeks.

That’s why you should consider taking the conservative approach first before procedures such as getting fitted for an appliance, shaving down teeth, or having surgery.

For starters, try some thermal therapy as research by the TMJA has reported that the use of hot or cold therapy helps reduce the symptoms.

In essence, cold therapy limits swelling and pain, whereas heat can improve blood and loosen the jaw muscle.

Apply this method for 15 to 20 minutes at a time. Just remember to use a light layer between your skin and the compress.

You can also try an over-the-counter analgesic. These anti-inflammatory drugs may help soothe the pain.

If your TMJ condition is caused by musculoskeletal issues, look for a physical therapist that specializes in jaw disorders.

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

Heart Problems

Last but not least, the reason behind your jaw pain might be more sinister than you imagine. In fact, jaw pain could indicate some type of cardiovascular problem.

This is why in case you’ve persistent jaw pain (despite taking some of the above measures), consult your doctor to rule out any underlying condition.

The most common issue is Angina, a condition in which your heart is in trouble as it’s not getting sufficient blood, and it causes chest pain.

Temporal arthritis, a condition in which swelling causes blood vessels to narrow, may also cause jaw pain.

Blocked arteries is another common condition.

What’s more?

In some cases, jaw pain might be a symptom of a heart attack.

The other well-known heart attack sign are, certainly, chest pain and left-sided arm pain.

The Solution

If you suspect you’re having cardiovascular problems—especially if it’s a heart attack—seek medical attention as soon as possible.

Don’t delay one second.

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.

In the meantime thank you for dropping by.

A lot of runners ask, ‘Is it okay to run after leg day?’ And honestly, there’s no clear-cut answer

Leg day can be rough, but getting some miles in the next day isn’t impossible.

If you’re limping out of the gym, it’s only natural to question whether running is a smart move.

As a runner and coach, I’ve had my share of tough leg days where my legs feel done, but the urge to run is still there

Let’s break it down and figure out when it’s a good idea and how to do it without regretting every step.

Why Every Runner Needs to Do Leg Day

If you want to be a stronger, faster runner, skipping leg day isn’t an option. Sure, the more you run the better you get at it, but leg day? That’s the secret sauce for a powerful stride and injury prevention.

Just to clarify, leg day is all about working the muscles in your lower body. These include:

• The glutes
• The adductors
• The hamstrings
• The quadriceps
• The calves

Here’s why leg day matters:

• Better Running Efficiency. Research from the Journal of Strength and Conditioning shows that lower body strength training can make you a more efficient runner The study found that runners who incorporated leg-focused strength exercises improved their speed and endurance over time.
• Reduced Risk of Injury. A comprehensive review in Sports Medicine highlights that strength training helps address muscular imbalances, which are common among runners and can lead to injuries like IT band syndrome and runner’s knee. Building up muscles like your quads, hamstrings, and glutes keeps your joints stable and lowers injury risk.
• Improved Power and Speed. A study in the International Journal of Sports Physiology and Performance demonstrated that strength training contributes to improved sprint speed and acceleration, as stronger leg muscles generate more power with each stride. This is great for runners looking to pick up the pace or add sprints to their routine..

Should You Run Right After Leg Day?

So, can you actually run after leg day?

The answer isn’t a simple yes or no. Running right after a tough leg workout isn’t ideal because your muscles are tired, and glycogen levels are low.

I often tried to power through a run right after a brutal squat day, and it felt like running with cement blocks strapped to my legs. I usually have to humble my self and keep my pace as slow as possible.

So, why does this happen?

Let me explain more.

Your body relies on stored glycogen as fuel when you work out

The harder you exercise, the more fuel you burn up.

That’s why this energy reserve can get depleted when you perform any type of physical exercise.

What’s more?

Big moves like squats and deadlifts don’t just hit your legs—they work multiple muscles, and that’s exhausting.

The larger the muscle, the bigger the inflammation and micro tears, hence, the more soreness and pain.

That’s not the whole story.

Other things can affect how your miles feel after strength training.

These include your:

• Training intensity
• Training volume
• Training speed
• Order of exercises and workouts
• Recovery rate
• Fitness level

Because of this, any run right after a leg workout probably won’t be your best

If walking is tough because of soreness, it’s smart to skip running that day

If it’s only mild soreness, a gentle run can help loosen things up and speed up recovery.

When You Should Skip the Run After Leg Day

Sometimes it’s better to skip the run after leg day. Here are a few:

• Extreme soreness: If you’re struggling to walk, running will only worsen things. Pushing sore muscles can lead to injury or burnout.
• You pushed to failure: If you went hard in the gym and left everything on the floor, your body needs time to recover. Running right after can do more harm than good.

If you’re set on running, make it a light, easy one.

How to Run After Leg Day (Without Regretting It)

If you’re going to run after leg day, here’s how to make it manageable

1. Start with a Proper Warm-Up Running on sore legs is rough, but a good warm-up can make a huge difference. Do some dynamic stretches—leg swings, lunges, or even brisk walking- to get your muscles loose and increase blood flow.
2. Keep It Short and Easy After leg day, this is not the time to go for a PR or attempt a long run. Stick to a recovery run—keep the pace easy and the distance short. The goal is to move your legs and boost circulation, not to crush a workout.
3. Wear Compression Gear I used to think compression socks were just a gimmick, but after trying them out, I’m sold. They help with circulation and reduce muscle fatigue, especially after a tough leg workout. Give them a shot—you might be surprised how much they help.
4. Fuel Up Properly Running after leg day means your body works overtime to recover. Ensure you’re fueling up with the right mix of carbs and protein. Skipping food can make you hit the wall halfway through your run, and trust me, running on empty doesn’t feel good.

When Should You Skip the Run?

There are days when running just isn’t in the cards. If your legs feel like jelly and even walking is painful, it’s probably a good day to rest.

Pushing through extreme soreness can lead to injuries like strains or sprains. And let’s be real, no run is worth getting sidelined for weeks.

Listen to your body, and take a day off if you need to.

Further Reading on Strength Training and Running

For those interested in exploring the science behind strength training and running performance, here are some reputable resources:

• Runner’s World: “Strength Training for Runners: What You Need to Know” – Link
• American College of Sports Medicine: “The Benefits of Resistance Training for Endurance Athletes” – Link
• Journal of Sports Medicine and Physical Fitness: “Impact of Lower Body Strength on Running Performance” – Link

Conclusion: To Run or Not to Run After Leg Day?

To run or not to run after leg day depends on how your legs feel. If the soreness is manageable, a light recovery run can speed up recovery by boosting circulation. But if you’re too sore to walk properly, it’s best to take a rest day or opt for cross-training.

Remember, the key to long-term success is consistency. Missing a run or two after an intense leg day won’t derail your progress, but pushing too hard might.