Whether you just took up running or a serious athlete, log enough miles, and you’ll experience aches and pains in your muscles, joints, bones, and connective tissue.

In some cases, you might able to keep running through the discomfort, but often serious running pain means that you need to assess your running routine, even stop training altogether.

So how do you know when it’s okay to run through the pain, when to slow it down, and when to rest and go see a doctor?

If you’re looking for answers, then you’re in the right place.

In this post, I’ll briefly explain the different types of running pains, with suggestions on when it’s okay to keep training and when to stop.

Sounds great?

Let’s get started.

Word of caution. Let the record clearly state that I’m not encouraging anyone to keep running through injury.

If you have chronic pain, get it checked out by a professional.

I’m not a doctor nor play one on the internet.

Measure your Pain

Running pains are not created equal.

Instead, these come in many forms, whether it’s a sore muscle, achy joint, bone fracture, inflamed tendon, or throbbing headache.

They also vary from one runner to the next.

To help you decide how to best react to these running pains, consider grading them on a pain scale of 1 to 10.

Here’s how.

Mild Pain 1-3

You experience it at the beginning of a run, but it usually subsides as you start to warm up and continue running.

In general, it’s safe to run through mild pain.

If you have any problem areas, opt for the RICE protocol after your session.

Moderate Pain 4-6

This type of pain manifests as you start running, but stays at a tolerant intensity throughout the workout.

While you can still run through it, it’s better to listen to your body and adjust your training approach accordingly to prevent things from getting worse.

Severe pain – 7 to 10

This type of pain is so serious that you feel it before, during, and after your runs.

In fact, the agony increases as you log in more miles, forcing you to limp or change your gait.

Never run through this type of pain as it will do you more harm than good.

Instead, take as many days off from training as long as you have symptoms.

You should also consult your doctor, who will recommend the right treatment and prevention options to help you return to running pain-free.

Where is the pain?

Now let’s dive into some of the most commonly affected limbs while running.

Pinpointing the exact affected area can help you determine what’s going on and how best to proceed.

Pain Region – The Head

If you’re experiencing a headache after running, it could be caused by bright sunlight (especially squinting), dehydration, or exhaustion (due to swelling blood vessels).

To avoid it, make sure (1) you’re drinking plenty of water before, during, and after your runs; (2) wear a hat with a brim and running sunglasses when running in the sun; and (3) change your running duration or time of the day.

But if you often get headaches after running, or suffer from any other unusual symptoms, such as a stiff neck, confusion, double vision, vomiting, or God forbid, fainting and loss of consciousness, then seek medical care.

Pain region – The Foot

Since the feet take the brunt of the repetitive pounding of the sport, it’s an injury-prone region in runners.

The foot is an incredibly complicated structure made up of a network of bones, tendons, ligaments, muscles, and fascia that work together in harmony and serve as the foundation to every running step you take—and there are plenty of things that can go awry with this key body part.

One dysfunctional cog and the whole machine can be slowed down to a screeching halt—or stop functioning altogether.

Let’s look at a few issues.

Reason 1 – Improper Running Shoes

If your feet feel tingly or numb, poor blood circulation could be the culprit.

Check if your shoes are too tight.

If it’s the case, loosen them up and give your toes enough wiggle room.

Apply the RICE protocol as soon as you get home.

Seek medical care if the numbness persists.

Reason 2 -Heel Pain

If you experience most of the pain in your heel, especially if it’s worse in the morning, you could be dealing with plantar fasciitis.

Every case is different.

You might push through mild plantar fasciitis, but in other cases, any extra miles can cause more damage to the ligament.

If your pain is severe, stop training for a few days, then start running again once you’re pain free.

Reason 3 – A Blister

Blisters are by no means a serious injury, thereby, running through them should be no problem, as long as you minimize the friction against your skin.

Apply gel, jelly-like blister bandages or put a tissue over the affected area

Pain Region – The Shins

The lower leg, including everything between the knee and ankle, is a prime spot for aches and pain thanks to running’s high impact nature.

Runners can suffer from a couple of different overuse injuries that strike this region.

Reason 1 – Shin Splints

If the pain is neither on the front or the back of the shins, you could have shin splints, which is a common overuse injury among beginner runners who try to do too much too soon.

Shin splints are the catch-all term used to describe pain below the knee either on the inside part of the leg (medial shin splints) or on the front outside part of the leg (anterior shin splints).

Shin splints can often be treated with rest and ice, but if symptoms don’t improve, consult your physician to make sure you have a stress fracture.

Reason 2 – Stress Fracture

If the pain starts off mildly and gradually gets worse the more miles in, it could be a stress fracture, which requires immediate medical attention.

Stress fractures consist of small cracks, or severe bruising, in a bone that causes discomfort and pain.

It often strikes runners in the shins and feet.

The condition happens when muscles become fatigued and can no longer absorb added shock.

Taking time off running is essential as continued strain on the bone can lead to more serious injury.

And you don’t want that.

Pain Region – The Ankle

Your ankle joint is one of the most important running joints—so it’s no surprise that it’s a common source of pain.

The joint forms the connection between your body and the ground, and there are several roots for running-induced ankle pain.

The following are the most common:

Reason 1 – Ankle Sprain

If you sprain your ankle during a run, stop running, especially if the joint is swollen or the pain is intense.

Running on a sprained ankle may damage the affected ligament, making you prone to further injury.

As a rule of thumb, get home straightway, and apply the RICE method.

Try to keep the affected joint mobile but don’t overstress it.

Reason 2 – Achilles Tendonitis

Experience soreness on the back of the ankle?

It could be Achilles tendonitis, which is an overuse injury of the Achilles’ tendon, the large tendon that attaches your calf muscles—the gastrocnemius and soleus— to the back of your heel bone.

Under repeated load, the tendon contracts and is forced too hard, resulting in inflammation or irritation.

If you have it, stop running and go home.

Next, rest, apply ice, compress, and keep the affected limb raised above heart level.

Pain Region – Knees

The knees are a problematic area for runners as there are different overuse injuries that involve knee pain.

In fact, out of all aches and pains that plague runner, knee pain from running is the most frustrating and debilitating.

Reason 1 – Runners Knee

If you feel pain under or around the kneecap, runners’ knee might be the culprit.

Also known as patellofemoral pain syndrome, the condition consists of damage to the cartilage under the kneecap, and it’s often caused by movements that load the knee joint on a flexed position.

Stop running for a few days, and RICE the affected knee.

You should also work on strengthening your quadriceps and stretching your hamstrings and hip muscles.

Reason 2 – Iliotibial Band Syndrome

If you feel pain around the knee on the outside of your leg, it could be the inflammation of the iliotibial band.

The IT band stretches along the outside edge of the upper leg, from hips to the knee.

Rest immediately the moment you notice IT band pain.

That means shorter distances or no running at all.

The condition can turn chronic if you don’t give yourself a break from running.

Reason 3 – Patellar tendon strain

Feel the pain just below the kneecap?

If so, it could be a patellar tendon strain, which is an inflammation of the tendon surrounding the kneecap (patella).

This tendon is a key part of leg structure, attaching the patella to the shinbone as well as helping keep the patella in line as the leg bends and straightens during the running gait.

Running through a tendon strain is asking for trouble.

If the pain doesn’t subside within a few days, have it looked at.

Pain region – The Hips

Prolonged sitting often causes tight hip flexors, which are usually made tighter the more miles you log in without following a consistent stretching routine.

That’s why hip pain from running is a common concern in the running world.

Reason 1 – Typical Soreness

When it’s just soreness.

In most cases, the pain subsides as you get fitter and gain more experience running.

You should also stretch and use a foam roller to improve mobility and release tension in that area, especially in the hip flexors.

Reason 2 – Bursitis

If you notice pain or swelling directly in the joint, then you could be dealing with hip bursitis.

If it’s the case, halt your running routine and opt for pain-free cross-training options and stretches you can do at home.

Pain region – The Lower back

Running’s high impact nature can take a toll on your back, causing soreness in the lower back, especially in runners taking up the sport for the first time.

Experience back pain during a run?

Try stopping and stretching for a few minutes.

If symptoms don’t improve, stop running altogether, and seek treatment.

Most cases of back pain are caused by a specific cause that you need to address before it gets better.

To prevent lower back pain in general, work on strengthening your core as well as trunk control and unilateral lower-body resistance training.

Pain region – The Chest

Stop running on the sport if the pain is spreading to your neck or shoulder and/or being accompanied by double vision, breathlessness, profuse sweating, and faintness.

In some cases, these are the symptoms of a heart attack.

Next, seek medical help immediately —or pray someone is nearby to help.

Conclusion

There you have it.

The above covers some of the most common pains runners experience during training as well as how to proceed in the presence of pain.

The key thing is to always listen to your body and readjust your training approach accordingly.

The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.

If you’re a beginner looking to delve into the world of running strides, you’ve come to the right place.

Running strides can be a valuable addition to your training routine.

They introduce your body to faster paces and speedwork, help you prepare for challenging sessions, and allow you to loosen up after easy workouts. In essence, by incorporating strides into your running routine, you’ll be taking significant steps toward achieving your running goals.

So, what exactly are running strides, and why are they important? In this post, we’ll answer these questions and guide you on how to integrate strides effectively into your weekly running regimen. Let’s dive in and get started.

What are Strides in Running?

Whether you’re a 10K beginner, cross country athlete, or training for the 9^th marathon, strides are key for building coordination and speed—the kind you need to reach your full running potential.

Strides, also referred to as accelerations, are a valuable tool in a runner’s training regimen, regardless of their experience level. These short bursts of speed can help you build coordination, increase speed, and enhance your overall running performance.

Strides are brief, controlled bursts of speed during a run. They typically involve transitioning from a relaxed jog to nearly 95 percent of your maximum speed and then gradually decelerating to a stop. The goal is to run smoothly, focusing on good form and controlled effort.

Purpose of Strides:

Strides serve several purposes in a runner’s training routine:

• Speed Development: Strides help improve your top-end speed, which can be beneficial for finishing races strongly or achieving personal records.
• Running Mechanics: During strides, you can concentrate on your running form, ensuring that you maintain proper posture, arm movement, and foot placement.
• Coordination: Strides enhance your neuromuscular coordination by requiring precise control over your running motion.
• Anaerobic Capacity: These short, intense efforts engage your anaerobic energy system, improving your body’s ability to handle faster paces.

Why Do I Need To Do Running Strides?

Running strides, those brief and speedy bursts during your workout, offer a multitude of advantages that can significantly boost your running performance. Let’s dive into why you need to incorporate them into your training regimen:

1. Speed Enhancement:

Strides provide a convenient way to introduce speed work into your training routine without dedicating an entire day to high-intensity workouts.

They help you acclimate your body to running at a faster pace, preparing you for hard training sessions or races.

2. Improved Running Technique:

Strides are an effective tool for refining your running form and enhancing your running economy. By reinforcing proper running techniques, they make you more efficient.

They encourage a focus on aspects like posture, arm movement, and foot placement, promoting better running mechanics.

Strides can also increase your stride length, further improving your running mechanics and speed.

3. Time-Efficient:

Perhaps one of the most appealing aspects of strides is their time efficiency. You can reap significant benefits in just a few minutes.

Strides can be seamlessly integrated into your training, whether it’s after an easy run as post-run drills or as part of a structured workout.

4. Versatile Location:

Strides don’t require a specialized location. You can perform them virtually anywhere as long as you have enough space to accelerate and decelerate safely.

Whether it’s a track, a grassy field, or a quiet road, you can easily incorporate strides into your training terrain.

5. Mental Focus:

Strides demand a high level of concentration and control, which can sharpen your mental focus and resilience.

Mastering the art of striding with precision can translate to improved race performances, as you’ll be better equipped to maintain your form during the toughest moments of a race.

Additional source – Here’s the full guide to average stride length.

How To Perform Running Strides

Here’s a comprehensive guide on how to execute them effectively:

1. Choose Your Terrain:

Find a flat, straight surface that’s long enough to sustain a 30-second burst of speed. A typical range is about 250 to 300 feet, but adjust as needed based on your fitness level.

Ideal locations include tracks, long stretches in local parks, or quiet dead-end streets away from traffic.

2. Start Gradually:

Begin the stride by running at an easy pace for approximately five seconds. Focus on maintaining a quick and short stride during this initial phase.

3. Accelerate Smoothly:

Gradually increase your speed as you progress through the stride. Lengthen your stride and put in more effort.

By the time you reach the three-quarter mark of your chosen distance, you should be running at close to your maximum speed.

4. Decelerate Gradually:

As you near the end of your chosen distance, start to slow down. Shorten your strides and ease into a gentle deceleration.

Avoid abrupt stops, as these can strain your muscles and disrupt your form.

5. Transition to a Jog:

After completing the stride, transition smoothly into a slow jog. This phase helps in recovery and gradually brings your heart rate down.

6. Post-Stride Walk:

Walk for one to two minutes after your stride to facilitate recovery and allow your heart rate to return to a comfortable level.

7. Repeat as Desired:

You can incorporate multiple strides into your workout routine, with each one separated by a short recovery period.

The number of repetitions and the frequency of strides depend on your fitness goals and the specifics of your training plan..

Strides – The Running Technique

When it comes to running strides, having the right form is crucial to maximize their effectiveness and minimize the risk of injury. Here’s a breakdown of the key elements to focus on:

Posture Is Paramount:

Maintain an upright, tall posture throughout your stride. Keep your back flat and your core engaged.

Slightly lean forward from the ankles, creating a subtle forward tilt. This helps you harness the force of gravity for propulsion.

Embrace Relaxation:

Strides should feel effortless and fluid. Avoid tensing up any part of your body.

Unclench your jaw, let your cheeks dangle, and relax your facial muscles. Facial tension can sometimes translate into bodily tension.

Loosen Up:

Keep your body relaxed and free from tension. Ensure your arms, shoulders, and neck are loose.

Let your arms swing naturally at your sides. Avoid overextending or flailing them, as this can waste energy.

Short, Quick Strides:

Keep your strides short and quick to minimize overstriding.

Land Lightly:

Aim to land on your midfoot, closer to your toes, rather than striking with your heel. This promotes a more efficient stride.

A light, controlled landing reduces the risk of jarring impact on your joints and muscles.

Focus on Breath:

Pay attention to your breathing rhythm. Maintain a steady and controlled breath pattern.

Sync your breathing with your stride to ensure a smooth flow of oxygen to your muscles.

Additional resource – Bolt top running speed

When and How Many Running Strides For Beginners

Running strides can be integrated into your workout routine in various ways, each offering unique benefits:

• Warm-up: Strides can be used as part of your warm-up routine. They help elevate your heart rate, increase blood flow to your running muscles, and mentally prepare you for the upcoming run, all of which contribute to improved performance.
• Weekly Runs: Incorporate strides into your weekly runs, particularly during easy runs or as part of your speed workout. This allows you to practice speed and form in a controlled manner while breaking up the monotony of long, steady runs.

To maximize the benefits of strides, try adding them to your routine for a few weeks and assess how they impact your running. As a general guideline, aim to perform strides two times a week, with each session consisting of 4 to 8 strides, each lasting approximately 20 to 30 seconds.

Additional Resource – Here’s your guide to cross-country running

Do A Variety Of Strides

While we’ve covered the fundamentals of running strides, it’s essential to recognize that there’s more to this valuable training tool than meets the eye. F

or beginners and seasoned runners alike, delving into different types of strides can provide a more comprehensive understanding of how to incorporate them effectively into your training regimen.

Downhill Strides:

• Purpose: Downhill strides involve running at a faster pace while descending a gentle slope. They are excellent for building speed, coordination, and leg turnover.
• Benefits: Downhill strides challenge your body in a unique way by emphasizing eccentric muscle contractions, which can enhance strength and stability. They are particularly useful for downhill sections in races.
• Technique: When doing downhill strides, focus on maintaining control and balance. Keep your strides short and quick to avoid overstriding, which can lead to injury.

Uphill Strides:

• Purpose: Uphill strides involve running at an increased effort level while ascending a hill. They improve strength, power, and cardiovascular fitness.
• Benefits: Uphill strides target your quadriceps, glutes, and calf muscles, helping to build strength and endurance for hillier courses. They also improve your aerobic capacity.
• Technique: When tackling uphill strides, maintain an upright posture and focus on driving your knees and arms to generate power. Shorten your stride and take quicker steps.

Strides on a Track:

• Purpose: Utilizing a standard 400-meter track can be an excellent way to measure your strides accurately and gauge your progress over time.
• Benefits: Strides on a track allow you to fine-tune your pacing and get a better sense of your speed improvements. They are a fantastic addition to your speed workout routine.
• Technique: Run one stride along the straight section of the track and recover by jogging or walking around the curve. Repeat this process for several laps.

Progressive Strides:

• Purpose: Progressive strides involve gradually increasing your speed within each stride. They are effective for teaching your body to transition smoothly from easy to hard efforts.
• Benefits: Progressive strides mimic race scenarios where you start at a comfortable pace and progressively increase your effort. They improve your ability to handle pace changes during a race.
• Technique: Start each stride at a slower pace, and then pick up the speed as you go along. The last few seconds of the stride should be at close to maximum effort.

Strides with Form Focus:

• Purpose: These strides emphasize running with impeccable form. They can be integrated into your regular runs to reinforce proper technique.
• Benefits: Strides with form focus help engrain good running habits and make you more conscious of your technique during races and workouts.
• Technique: Concentrate on specific aspects of your form during these strides, such as arm swing, posture, or foot placement.

Progressing Your Running Strides:

As a beginner, incorporating running strides into your training routine is an excellent way to improve your speed, running form, and overall performance.

Although strides have a lot to offer, it’s also key to follow a structured progression plan to ensure continued growth and prevent plateaus.

Here’s how you can progress your stride workouts effectively:

1. Frequency:

Start with one stride workout per week: When you’re just beginning, one session of strides per week is sufficient. This allows your body to adapt gradually to the increased intensity.

Progress to two sessions per week: After a few weeks of consistent strides, consider adding a second session. Ideally, space these sessions a few days apart to allow for recovery.

2. Intensity:

Begin with moderate intensity: Initially, focus on strides that are around 80-90% of your maximum speed. This moderate intensity helps your body adapt to the demands of faster running.

Increase intensity gradually: As you become more comfortable with strides, start incorporating faster bursts, reaching closer to 95-100% of your maximum speed. This higher intensity can further improve your speed and running economy.

3. Duration:

Start with shorter strides: Initially, aim for 20-30 second strides. This duration allows you to focus on form and get used to the feeling of running at higher speeds.

Extend stride duration: Over time, consider gradually increasing the duration of your strides. You can work your way up to 40-60 second strides, but maintain a strong focus on maintaining proper form throughout.

4. Recovery:

Shorten recovery periods: In the early stages, take longer recovery periods between strides to allow for adequate rest. A 1-2 minute recovery between strides is a good starting point.

Reduce recovery time: As you progress, work on reducing the recovery time between strides. Aim for 45 seconds to 1 minute of recovery between each stride.

5. Total Volume:

Start with a lower volume: When you begin, limit the number of strides in each workout. Four to six strides per session can be a suitable starting point.

Gradually increase stride volume: As your fitness and comfort with strides improve, you can gradually increase the number of strides in a single session. Aim for 8-10 strides or more, depending on your goals.

6. Incorporate Variety:

Experiment with different types of strides: As you become more experienced, consider incorporating variations like downhill strides, uphill strides, or diagonal strides. These variations challenge different aspects of your running performance.

Running Strides for Beginners – Conclusion

There you have it.

That’s all you need to know about running strides for beginners.  These are easy to implement and can help you achieve great progress toward your running goals.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong.

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

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

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

Fret no more.

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

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

Sounds exciting? Let’s get started.

What’s the Plantar Fascia?

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

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

It’s especially common in runners

Plantar Fasciitis is no stranger to runners.

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

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

The Process of The Injury

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

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

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

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

Causes of Plantar Fasciitis

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

Here’s the lowdown on some of them:

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

The Main Symptoms

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

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

Treatment of Plantar Fasciitis

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

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

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

Rest

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

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

Additional resource – How to Prevent ITBS in Runners

Massage for Reducing Pain

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

Here’s how you can do it:

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

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

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

Try Orthotics

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

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

Additional Resource – Overpronation vs. Underpronation

Kill the Pain

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

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

Stretch it

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

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

See a Doctor

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

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

How to Treat Plantar Fasciitis When Running – The Conclusion

There you have it.

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

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

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

As a runner, your feet are your best ally.

They take you wherever you want to go.

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

The rest is up to you.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

“Why do I sweat so much when I run?”

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

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

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

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

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

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

Concerned,  I did what most people would do:

I Googled it.

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

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

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

Sweating While Running Explained

Let’s break down the science of sweat.

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

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

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

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

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

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

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

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

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

The reason boils down to engine efficiency.

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

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

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

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

What’s Normal Sweating?

Any amount of sweat is considered normal.

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

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

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

Excessive Sweating While Running

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

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

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

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

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

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

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

Additional resource – What’s the best temperature for running

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

Tired of dealing with sweat during your runs?

Try these simple solutions:

Measure Your Sweat Rate

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

Try measuring your sweat rate.

Doing so will help put your concerns to rest.

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

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

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

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

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

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

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

This tells you your fluid needs following a workout.

For each pound, you lost 16 ounces of fluid.

(or one liter of fluid for each kilogram).

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

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

Additional resource – Running in the sun

Hydrate

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

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

For longer sessions, hydrate on the run.

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

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

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

Additional resource – Sodium for for runners

Turn On a Fan

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

Consider Medicating

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

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

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

Cool Off

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

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

Keep It Tidy

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

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

Dress Properly

Invest in summer-friendly running apparel.

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

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

Merino and bamboo are excellent options.

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

Watch Your Diet

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

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

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

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Conclusion

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

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

In the meantime, thank you for reading my post.

David D.