Athletic therapy is a medical sphere that focuses on musculoskeletal disorders. Healthcare specialists don’t only treat existing damages. They also prevent them and assess how muscle, bone, or joint disorders got affected by the trauma.

Athletic therapists work with people who do a lot of physical exercises. These are not sports professionals but also those who pursue physical activity.

People often think that athletic therapists are doctors who support professionals during competitions. You can usually find them near the courts, football fields, or on the ice. However, many industries require these specialists too.

For example, athletic therapists work in fitness and sports centers and insurance companies. Their presence is necessary during various university and college competitions. Besides, athletic therapists help people in clinics and hospitals.

This profession has become extremely crucial since people do more sports all over the world. Today, athletic therapist jobs are well-paid and highly appreciated. Specialists in this sphere are regularly in contact with innovations and have access to state-of-the-art biotechnologies. However, becoming a therapist requires many years of preparation. Getting a job in this profession is also a complicated task.

Tasks of an athletic therapist

A certified athletic therapist is a specialist with an emphasis on the musculoskeletal system and biomechanics. They know how to prevent injuries and use this knowledge while working on special shoes or other things for sports professionals. Besides, athletic therapists deal with rehabilitation and clinical care. They elaborate on various programs that help people recover sooner and get back to their previous lives. On top, athletic therapists also often get involved in emergency care.

They assist people who got massive and complicated injuries during sports competitions. As a result, patients’ health depends on the first aid and professionalism of the therapists a lot. If they provide high-qualified aid, the rehabilitation process will be much easier and more effective.

As we see, the list of tasks is quite long. However, we could cut it down to the following duties: firstly, athletic therapists do the injury assessment; secondly, they have to manage severe traumatic dysfunctions.

Recognizing and taking action to prevent complications is the next crucial step. Athletic therapists provide first aid too. Also, they are in charge of picking up the right healthcare delivery systems for the patients.

Ultimately, these professionals also apply various strategies and techniques to foster a safe recovery that ensures full-fledged life. Returning to daily routine and an opportunity to live a normal life without restrictions may be a challenging task. However, with the right treatment and professional care, the chances are increasing.

How are Athletic Therapists not?

Before figuring out how to become an athletic therapist, let us start with distinguishing who these professionals are not. For instance, they are not physiotherapists, personal or team trainers.

Although physiotherapists and athletic therapists have much in common, they focus on slightly different things. Apart from musculoskeletal disorders, specialists from the first category also deal with cardiovascular and neurological problems. As a result, their scope of work is larger.

Trainers and coaches have to know the basics of athletic therapy. Otherwise, they won’t be able to help the people they are working with in case of emergency. However, therapists know way more about the subtleties of human biomechanics and provide high-qualified support. Like trainers, athletic therapists also prescribe individual training programs for patients.

They also work on various manual therapies and therapeutic modalities to provide people with effective techniques that bring them back to normal life. However, the main difference between the missions of therapists and trainers is that the first category helps people get their previous abilities while the second category cares about improving their physical state.

As we see, there are several areas close to athletic therapy. They have much in common, yet can’t be interchangeable. If you think of starting a professional path in one of the spheres mentioned above, keep in mind opportunities for your career growth. For instance, if you feel you’re not satisfied with your job as a personal trainer, you can try to start studying as an athlete therapist and then pursue a career as a physiotherapist.

How to become an Athletic Therapist?

To become an athletic therapist, you need a certification. For example, in Canada, the Canadian Athletic Therapists Association (CATA) issues such documents. To get them, one should successfully complete a bachelor’s degree. Additionally, candidates should accomplish an Athletic Therapy program at a CATA-accredited school.

Keep in mind that even having finished the program, you don’t automatically become a certified specialist. Before studying the chosen educational program, potential students have to check various resources for education and assess employment opportunities.

Although there is nowadays no strictly regulating legislation in the sphere, athletic therapists need to have several certifications that confirm their level of professionalism and experience. In Canada, specialists have to get certified by the Canadian Athletic Therapists Association (CATA) and become a member of the Alberta Athletic Therapists Association (AATA).

Applying candidates should have a completed bachelor’s degree and possess a valid Standard First Aid and Basic Life Support (BLS). Alternatively, they can have a CATA-approved equivalent. Also, candidates must have a valid First Responders certificate or CATA-approved equivalent. Successful completion of the Athletic Therapy program at an educational school accredited by CATA is another must-have on the list. Ultimately, the candidate should accomplish the National Certification Examination within 2 years from the date when they graduated from the accredited institution.

As we see, the educational and career path of athletic therapists is quite long and demanding. However, you will have a well-paying and fulfilling career with many professional options and an opportunity to make the lives of people better.

Sports and other physical activities have become an indispensable part of our routine. Therefore, specialists who help us prevent injuries, assess their damage to our bodies, and help successfully overcome physical challenges will always be much needed.

Besides, this sphere is one of the most innovative and fast-developing. Thus, as a specialist, you have a high chance to combine medical knowledge with engineering and cutting-edge technologies.

Looking for some advice on how to run safely with prescription glasses?

Then you’ve come to the right place.

If you’re a runner with imperfect vision, you might be wondering whether you should be logging the miles with your glasses or not.

Here’s the truth. Strapping on your glass while running can be annoying, especially if they get fogged up or skip down your nose.

However, leaving them home may put you in real danger. You might struggle to read signs, see uneven ground or obstacles, or notice what’s happening around you.

The more visually impaired you’re, the higher the danger.

Your eyes are there, after all, to guide you forward—away from danger and to safety.

The Runners Guide To Running Safely With Prescription Glasses

Without further ado, here are a few tips on how to run safely and efficiently with prescription glasses.

Get The Perfect Fit

Sweating and fogging are common problems while logging miles.  This can impact visibility and cause the glasses to slip out of your nose. That’s why choosing the right fit is key.

As a rule, steer clear of loose-fitting eyewear that can bounce off your face.

Instead, go for lightweight and snug-fit glasses. You should also pay attention to the glass’s size and measurements.

Back-Up Glasses

If you’re a typical prescription glasses user, then chances are you have more than a few pairs stuffed in your nightstand drawer

If you need corrective lenses while pounding the pavement, test out your spare glasses before buying a new pair of prescription running eyewear.

At the very least, you’ll learn more about your preferences, what works and what doesn’t, and how to manage your lenses before you likely damage a more expensive pair.

Additional guide  – How to run with seasonal Allergies

Prevent Slippage

One of the most common problems runners encounter when running with sunglasses is the inevitable glasses slipping down the nose.

This little annoyance can turn into a real problem a few miles in, especially as you start to build a sweat. Left unchecked, it also causes you to either break or lose your glasses on the course.

So how do you prevent your glasses from slipping?

You got many options. Get an adjustable strap or use a silicone anti-slip ear grip hook.

What’s more?

You should also consider getting our frames properly fitted. Loose-fitting frames can slip down your nose during a run, which is annoying and can also risk falling off your glasses entirely.

Visit the nearest optometrist to get your frames to fit comfortably and snugly while running.

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

Try Other Alternatives

Depending on how visually impaired you’re, there are a few alternatives that you may want to try other than prescription glasses.

For starters, you can try contact lenses.

This may not work for everyone, but if possible, using contact is a viable option if you need a corrective lens while running. You might be surprised at the advances in contact technology. Who knows!

What’s more?

Contact may offer sharper optics and an increased field of vision.

What’s more?

Using contact rather than prescription glasses will enable you to strap on about any sports eyewear on the market.

You’ll also have more options instead of being limited to frames that take prescription lenses.

Normal sunglasses have a wider field of vision, are lighter, are more comfortable, and have better airflow for less fogging.

Another option is surgery, and as technology advanced, you’ve more options than before, like table Contact Lenses or LASIK surgery

Try Prescription Running glasses

Over the past few years, prescription sports glasses have progressed significantly in technical features and performance.

Some of the best brands that make prescription sports eyewear for runners include Oakley, Rudy Project, and Roka. They’ve all designed modern and reliable frames with the latest technology that looks as well as they perform.

Additional resource – How to choose running gloves

Prevent Falling

Looking to prevent your glasses from falling? Then consider using one of the popular eyewear bands, or what’s known as an eyewear retainer.

You must simply attach the bands to your frames and wear them around your neck to prevent them from falling off. That’s all.

Good eyewear retains one that’s easy to attach, fits comfortably around your glasses and neck, and is made of durable and easy-to-clean materials. One example is Croakiest.

Additional resource – How to run in the city

Say no To Fog

Your glasses are in constant contact with your skin while running. This means fog, sweat, dust, and grit can build up on the lenses and hinge area.

To prevent this problem, cleaning your glasses before and after running is key. This not only keeps your eyewear clear but also prolongs the lifespan of the glasses and lenses and stays smudge-free for clearer vision.

For that reason, if you already have glasses and not looking to replace them, look for an anti-fogging spray to apply to your glasses.

Keep Your Glasses Secure

To stop your glasses from moving, or god forbid, falling while you run, slide some anti-slip ear hooks onto the arms or for a sports adjustable strap.

You can also use a beanie in winter or a bandana in summer to help keep your glasses in place.

Glasses-Free Running

Keen on running without glasses or contacts? Then, at the very least, know what you’re getting into. Doing this has many downsides. You don’t know what you’d be running into—until it’s too late.

To stay safe, take the following measures:

• Choose a smooth course that you know very well. I’d recommend heading to a nearby track that you’re familiar with.
• Are you running on asphalt? Then go for streets where there’s little traffic or no traffic at all. You can head to your local park, especially if it has paths you’re familiar with.
• Partner up. You can also run with a friend who can help you around obstacles and potential hazards.
• Train indoor. Hopping on the treadmill should be no problem, regardless of the time of the day or season.
• Be visible. Avoid running early in the morning or late at night. You’re already visually impaired. Don’t make things worse by letting others not see you.

Additional Resource – Running and pollution

Running with prescription glasses – The Conclusion

There you have it. If running with prescription glasses is an issue for you, 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.

Keep running strong.

David D.

Are you considering dating a runner? Then you have come to the right place.

Runners are some of the healthiest folks on the planet. We take good care of ourselves, and we’ve no shame in prioritizing our fitness and health over anything else—even human connection.

Sorry to say that, but it’s the truth.

So, if you’re going out with a runner (and you’re not a runner yourself), you’ve to know what you’re getting yourself into.

More things meet the eye when it comes to dating a serious runner—especially if it’s a serious relationship. I’m serious.

And before you proceed, I’d love to caution you – if you’re planning to get serious with a runner, think twice. Dating a serious runner isn’t the easiest thing in the world.

16 Things to Consider Before You Date A Runner

Without further ado, here’s what to expect when dating a runner. Some of these are quite positive, but just like dating anyone else, dating a runner has its shortcoming.

1. We’re Messy

Once a runner feels comfortable with you, they’ll wear their sweaty gear to have coffee or dinner with you.

Sure, during the early phase, we may care a little bit about how we look, but that will fade over time. So please don’t get mad if your runner date shows up in a sweaty and smelly running outfit. And don’t get furious because you cannot go to nice places.

2. We have A Lot Of Laundry

Are you considering moving in with a runner? Then you should be already comfortable seeing dirty running clothes and socks all over the place. This is especially the case if you meet one of those lazy runners—like me—who needs someone to clean up after them.

Won’t accept that? Then please don’t move in. stay in your own “clean” house.

Even when I try to be clean, I’m limited by time and energy as there are so many things to do between running, working, cooking, resting, and managing everyday life.

Life is busy when you’re a runner, you know.

Here’s the full guide to proper running gear.

3. Stamina In Bed

It should come as no surprise, but the stamina gained logging the miles goes beyond the miles. Plenty of research has shown that runners have a better sex drive than their non-running counterparts.

And the higher the sex drive, the more likely they’d want to make love to you.

Additional Resource – Your guide to running and sex drive.

4.We Are Happier

Although some runners may seem like the most irritating people on the planet, we’ve been proven to be happier.

And happy people make other people happier, so we’re more fun.

5. Scheduled Vacations

Are you planning to go on vacation with a runner? Then chances are they’ve already checked if there are any races in the destination. Many runners plan their vacations around a race: two birds, one stone, and all that.

Some runners can go on vacation without a race. (Learn more about how long is a 5K in miles here)

6. Healthier Families

Don’t take my word for it, but plenty of research found that running can make the entire time healthy.

One example is research that looked into 42 marathon runners and their partners and reported that although the marathoners were in drastically better shape than their partners, the partners were overall more physically active and healthier than most people.

That’s a good thing if you ask me.

7. Runners Live Forever

Not really, but you know what I mean. All those miles and fitness and health gains can slow the aging process.

Again, don’t take my word for it.

A study published in the Archives of Internal Medicine found that elderly participants who run regularly were roughly 50 percent less likely to die prematurely from diseases such as heart problems or cancer than those who didn’t run.

8. We’re Stubborn

I’ve to admit – this is not our strongest suit.

Runners—especially the serious ones—are some of the most stubborn, ambitious, and competitive folks.

After all, running embodies the competitive spirit. And runners are the vessels.

This might be a good thing as being competitive means that we know what we want and do our best to get it.

9. We Don’t Groom Nor Dress Properly

One of the most sought-after upsides of being a runner—or in good shape—is the fact that we already know we look gorgeous. That’s why serious runners have long forgone tons of makeup, designer brands, and that nonsense.

10. They’ll brain Wash you To Run

Do you hate running? Then get ready to change your mind when you date a runner.

If you’re going with your runner, they’ll sooner or later brainwash you into becoming a runner.

This happens to most people who date a runner. They’ll make you drink the cool-aid. I can pretty much guarantee that.

Additional resource – How to clean running shoes

11. No Weekend Dates

Love going on date nights on weekends? Then consider them off the table when you’re dating a runner.

The truth is, you cannot hold a runner down on the weekends. You might mean the world to them, but Sundays morning are sacred to running, and not just because it’s often race day. Hello, long morning run!

Instead, all you’ll get is an early night, boring food, and no alcohol—and no party because that runner got to be up early on Sunday.

12. We Use A Lot Of Acronyms

For the uninitiated, runners may seem to have a language.

That’s why if you’re dating a runner, you must get up to speed on the most common running acronyms such as DNF, PR, BQ, HR, PW, VO, LSD, and the sort.

That sucks, right?

Have you ever heard of those? Nope, right? Then no worries. Check my full guide to running lingo.

13. We have A lot of Shoes

At the time of writing this, I’ve over six pairs of running shoes in my house. And yes, I’m still using most of them regularly—depending on my mood and the type of run, of course.

Different runs, different shoes, and all that.

Some runners may have so many shoes that their homes smell like shoes. Not me, of course. I hope.

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

14. Ugly feet

If you have any foot fetishes, this is the ultimate turn-off.

Runners are known for having “disfigured feet” and looking toenails. Serious runners like to have feet covered in bunions and blisters. Several toenails might be missing—or completely black.

15. We’re Happier

Most runners—at least those that I know—are more of the satisfied, relaxed, and happy folks.

How come?

Quite simple. Pounding the pavement releases food-good chemicals and endorphins. These are behind the famous runner’s high and are key for promoting a more positive mood.

16. We love To eat

Logging the miles requires fuel and lots of it. So it shouldn’t come as no surprise that runners are the type that likes to eat—and eat a lot we do.

Some of us may even use the training as an excuse to indulge. So please don’t judge.

16 Things to Consider Before You Date A Runner – The Conclusion

Thee you have it! If you’re pondering whether you should date a runner, then today’s post should set you off on the right path.

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

Thank you for stopping by.

Although running shoes and cross-trainers have a lot in common, the differences between the two means that you must choose the right type for activity.

So what are some of these differences, and how can you tell which one is?

Worry no more.

In this post, I’ll share the full guide on the key differences between running shoes vs. cross-training shoes so you can more easily choose the best for a given activity.

Training Vs. Running Shoes

Although running and cross-training (or non-running exercise) are two entirely different ways of training, many people still wear the same footwear for both activities.

This is a big mistake

Although running shoes and cross trainers can look the same to the untrained eye for injury prevention, comfort, and performance, it’s worth using the right shoe for the right activity. Otherwise, you’ll set yourself up for poor performance, pain, or even injury.

Let’s get into why.

What Are Cross-Training Shoes

Cross trainers are designed for a wider range of motion and multi-directional movements, including jumping, cutting, breaking, stopping, and changing direction quickly. This makes cross-trains suitable for a variety of workouts.

They also feature a flatter sole than standard road running shoes, which makes them more flexible.

What’s more?

Cross trainers also tend to be flatter with a lower heel-to-drop.

Cross-Training shoe Purpose

As the name implies, cross-training refers to a range of various workouts. By the same token, cross trainers are the all-catch term that refers to a wide range of shoes for different activities.

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

Think of cross-trains as your all-in gym shoe.

Cross trainers are designed to perform a variety of roles. You can use them for almost any non-running exercise, such as strength training, the elliptical machine, yoga, stretching, Zumba workout, or CrossFit.

This includes weight-bearing exercises such as squats and lunges, changes of direction, and multidirectional moves such as jumping.

Therefore, the main function of good cross trainers is to provide support and stability for the different exercises and movements you’d perform during cross-training.

In most models, cross-trainers feature a flatter and smoother outsole to increase ground contact for better stability. They also have a rounded edge to limit the risk of ankle rolling. This shoe also features a flexible midsole for multi-directional movement.

Can you run in your Cross Training shoes

While cross trainers may feel comfortable, I still won’t recommend them for running, especially on long-distance runs.

Running shoes Purpose

Although running has a lot to offer, the high-impact nature of the sport can take a toll on your muscles and joints. This, over time, can lead to pain and injury, especially if you’re not using the right footwear.

Running shoes are made for, wait for it, running. They’re designed for heel-to-toe movement and have a higher heel drop. This, in turn, gives them extra support and cushioning in the midfoot and heel.

What’s more?

Running shoes tend to be light for the best running experience. But, even if it’s just an ounce, over the miles, those extra ounces are fast to pile one to extra pounds. This will slow you down, and you don’t want that.

Running shoes feature extra arch support and cushioning than cross trainers, which can help reduce the risk for overuse injuries such as runners’ knee or stress fractures.

What’s more?

Running shoes tend to be lighter than cross-trainers. This is because a lighter design makes running easier, especially if you’re logging in many miles.

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

Do you Need Both Running Shoes and Cross Trainers?

Of course, you do, especially if you engage in activities other than running.

If you’re not into cross-training, then you should get started ASAP. I  cannot emphasize it enough.

You should also have different running shoes for different runs. Road shoes and trails shoe are designed for specific purposes, you know. Use the right one for the job.

Are you planning to do a lot of trail running? Then go for running shoes with deeper lugs and more durable uppers to help improve traction and protection while navigating technical terrains.

Additional Resource:

• Here’s the full guide to the different types of running shoes
• Here’s how to break in new running shoes.
• Here’s your guide to pain on top of the foot while running.
• Here’s the full guide to running shoe anatomy.
• How to measure foot size for running shoes
• Running shoes for plantar fasciitis

Running Shoes Vs. Cross Trainers  – The Conclusion

For these reasons—and some more—you shouldn’t be running in your cross-trainers. They simply won’t offer enough support and cushioning, whether you’re pounding the pavement or running indoors on a treadmill. Be careful.

Now that you know a thing or two about running shoes Vs. cross trainers  differences, you can make an informed decision.

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

Thank you for stopping by.

David D

A marathon is no small feat. It requires weeks, sometimes months, of preparation and training to cross that finish line. Whether a first-timer or a seasoned pro, it’s always important to review the basics and ensure you’re on track for race day. Here are eight tips to help you prepare for an upcoming marathon. Take a look.

Have a Training Plan

A training plan will help you stay on track and incorporate all the necessary elements of your preparation, such as long runs, tempo runs, speed work, and cross-training. So don’t forget to discuss this with your coach and prepare an extensive training plan. 

Make Sure You Eat Right

Proper nutrition is key when preparing for any endurance event. That means many complex carbs, lean protein, healthy fats, and plenty of water. You’ll also want to experiment with different fuel types during your long runs to know what works best for you come race day.

Incorporate Cross-training

In addition to running, include other forms of exercise in your training plan to help improve your overall fitness level and reduce the risk of injury. Swimming, biking, and strength training are all great complementary activities for runners.

Additional resource – Can you run a marathon on keto

Get Enough Sleep

Getting enough rest is essential for runners since our bodies need time to recover from all the mileage we log each week. Make sure you get 7-8 hours of sleep each night and take at least one rest day per week.

These tips will help you sleep better:

• Don’t overeat the night before a long run. Light dinner or snack is all you need.
• Avoid caffeine close to bedtime.
• Establish a regular sleep schedule and stick to it as much as possible.
• Sleep in a peaceful, dark, and cool environment.

Stay Motivated

Training for a marathon can be tough both physically and mentally, so it’s important to find ways to stay motivated throughout your preparation. Set small goals along the way to celebrate each accomplishment, and keep your eye on the prize. Surround yourself with positive people who will support your running journey, and sign up for group runs or training programs to help you stay accountable.

Taper Properly

The last few weeks before race day is crucial in terms of tapering—or reducing—your mileage so your body is fresh and rested for the day. Remember, quality over quantity at this point in the game! Do some easy runs, focus on stretching and recovery, and eliminate any nagging injuries, so you’re feeling 100% on the race day.

Have a Race Strategy

Come up with a game plan for race day so you know what to expect and how you want to approach the miles ahead. Taking things out too fast early on is a common mistake among novice runners, so make sure you have a realistic pace in mind that considers hills, weather conditions, and distance markers along the course.

How to qualify for the Boston Marathon

Check the Weather Forecast

Check the forecast leading up to race day so you can dress appropriately on race morning. There’s nothing worse than being cold, hot, or wet during a marathon!

Bonus: Consider IV Therapy

If you’re looking to step up your marathon preparation, consider IV therapy. This can help improve your hydration levels, reduce inflammation, and give you the nutrients you need to perform your best. In fact, many athletes are using IV therapy these days to level up their performance. 

Final Word

Preparing for a marathon may seem challenging, but it’s doable with the right mindset and preparation. Use these tips to help you prepare for race day; before you know it, you’ll be crossing that finish line!

Happy running!

Can you run with sciatica? If you’re looking for an answer, you have come to the right place.

Although runners are familiar with overuse injuries—think runners’ knee and stress fractures—one less common injury that runners—and everyone else—have to deal with is nerve pain.

Here’s the truth.

Sciatica, often the sharp and aching pain in the lower back and shooting pain down the legs, is a condition that can put any runner’s training at a halt.

In today’s, I’ll spill the beans on what you need to know about sciatica.

More specifically, I’ll look into:

• What is sciatica?
• Symptoms of sciatica
• The causes of sciatica
• Treating sciatica
• Dealing with sciatica
• How to run with sciatica
• And so much more

Sounds great?

Let’s get started.

What is Sciatica?

Sciatica is the layman’s term inflammation of the sciatic nerve. In most cases, the pain starts with a lumbar nerve problem in the lower back and shoots down the sciatic nerve.

The pain may radiate from the lower back, down the backside, and into the leg, often affecting one side of the body. The pain can be unilateral—as in, one side of the body—and follows along the sciatic nerve path.

But what is the sciatic nerve, and how come it has such an impact?

The sciatic nerve is the longest in the human body, originating with the nerve roots within the lower back—the lumbar spine—which then travels down your hips, glutes, legs, and feet with a diameter of up to two centiamperes.

This nerve is mixed, which means it has both sensory (sensation) and motor (movement) fibers.

The main job of this nerve is to provide sensory and motor supply to the skin and muscles of our feet, legs, and thighs.

In other words, it allows allows us to stand, walk and even run.

Additional Resource – Your Guide to Groin Strains While Running

The Symptoms Of Sciatica

The “condition” can feel different, depending on where exactly the irritation or injury in the sciatic nerve is.

Although most people may experience different types of pain, in most cases, common signs of sciatica include:

• Numbness, burning, or tingling pain in the leg
• Weakness in the muscle of the foot or leg
• Pain in the back of the thigh and the calf
• Pain radiating from the lower spine
• Shooting pain in the back, hip, or outer side of the leg
• Electric jolts shoot down the buttocks or leg
• Pins-and-needles or tingling sensations
• Dull or sharp pain starting in the lower back
• Dull or Sharm numbness, pain, or weakness in the back of the thigh
• Pain gets worse after prolonged sitting
• The affected region may feel weaker than usual
• Instability in the affected side
• Back pain—in some cases but not all.

Additional resource – Running with osteoarthritis 

The Causes Of Sciatica In Runners

Sciatica can be caused by various things that can cause compression on the nerve.

Two common causes are bone spurs or herniated disks, which put pressure on the sciatic nerve. This leads to inflammation and irritation.

In runners, it’s believed that sciatica might be caused by tight Piriformis muscle, which is the tiny muscle nestled deep in the buttocks that helps in leg rotation and keeping balance on one leg.

But what’s the link here?

The sciatic nerve passes through your buttock muscles—including your piriformis muscle. This is why if the piriformis is too tight, it can rub on the sciatic nerve and cause pain along the nerve’s path.

Other variables could cause—or contribute—to sciatica pain.

These include:

• Spinal stenosis is a narrowing of the spine
• Overuse injury from endurance activities, such as running
• Occupational risks such as. Lifting, bending, twisting, etc.
• Trauma or injury
• Jobs that required long periods of sitting
• Pregnancy

Additional resource – Labral tears in runners

Does Running Cause or Make Sciatic Pain Worse?

Asking yourself whether you should be running with sciatica? Worry no more.

Fortunately, it’s not only safe but might be what you need to soothe some of the symptoms. Of course, the high impact and repetitive nature of running may aggravate some of the symptoms, but inactivity is worse.

That’s why some experts recommend physical exercise to manage sciatica pain.

Research has shown that becoming a couch potato, especially sitting for prolonged periods, can worsen Sciatica symptoms, and physical exercise is one of the best treatments.

However, whether it’s a good idea to run with sciatica or not will depend mainly on the location and the severity of the pain.

For example, if your sciatica is caused by a medical condition, such as a herniated disc, it’s key to follow your doctor’s instructions.

What’s more? The high-impact nature of running makes the symptoms worse. As I explained earlier, some of the most important running muscles—the calves, hamstrings, and glutes—are all entwined with the sciatic nerve, so it’s possible to make your sciatica pain worse by running.

Additional Resource – Can You Run With An Abdominal Strain?

How To Run with Sciatica

So how do you actually keep on running—and exercising—when you’re experiencing sciatica?

The following guidelines should put you on the right path.

Stretch Often

A good measure to help you run with sciatica is to form a consistent stretching routine before and after each run.

You should focus on hip flexors, glutes, hamstrings, and calves stretching on both sides of your body—not just the affected side or leg.

Pre-run stretching, when performed in a dynamic manner, just like explained here—can help loosen up your muscles and joints before training.

Post-run stretching—especially when performed in a static manner—can help improve blood flow and allow oxygen and nutrients to reach your muscles following a workout.

Here are three dynamic stretches to perform pre-run

• One
• Two
• Three

Here are three static stretches to perform post-run

·      Hamstring stretches

·      Active stretch: Hamstring sweeps. 

·      Hip flexor stretch

Additional resource – CBD oil for runners

Try Some Heat Therapy

If warming up and dynamic stretching isn’t enough to loosen up lower back muscles before a run, you should try some heat therapy as a part of your warm-up routine.

How?

Easy

Apply heat to your lower back and buttocks muscles for 10 to 15 minutes.

Applying heat can boost circulation, ensuring that your lower back receives the remedial oxygen and nutrients it needs. It also improves flexibility and soothes muscle stiffness, improving your overall range of motion.

So how do you apply heat?

You have many options for heat therapy, including steamed towels and hot water bottles. You can also try applying a heating pad or taking a hot shower before heading out for a run.

Additional resource – your guide to running with metatarsalgia

Change Your Running Form

Your running technique, as in the way you hold your body while running, can impact your sciatica pain.

Sure, it’s not possible to stop the spine jarring when logging the miles, but you can optimize your form to help reduce it.

Pay attention to your body while running and follow these steps to build proper running form.

• Minimize vertical oscillation, which is the exaggerated up and down movement. Focus on forwarding motion while keeping your back flat and leading with your chest.
• Take short steps. Shortening your stride may prevent your sciatic nerve from fully extending, which might be the culprit behind sciatic pain when running.
• Avoid heel striking. Research suggests that heel striking may put a lot of stress on your body. Instead, aim to land on your forefoot. Think of quick steps.
• Activate your core. Your core muscles are key for supporting your support. Therefore, engage your abdominals, obliques, lower back, and glutes muscles when running.

Additional Resource – Can you run again after knee replacement

Change Surfaces

If you often run on hard surfaces such as sidewalks or asphalt, consider switching to softer terrains like trails, grass, or your local track, then see if the pain subsides.

Running on less-than-merciful surfaces may increase the amount of compression on your back, which, again, may contribute to pain, and you don’t want that.

What’s more?

You should also change directions when running on a track to help balance your running.

Don’t Overtrain

Overall, the most common culprit behind sciatica pain, and other pains and injuries, is doing too much too soon.

If you’re experiencing sciatica pain when running, you’ll need to make your running plan fit your current health level.

Logging too many miles, as I’ve already explained, can put extra stress on an already irritated nerve, causing more and prolonging the length of time you have pain. And you don’t want that.

Pay attention to your training load, and make sure to scale back whenever your sciatica pain is getting worse.

Talk To Your Doctor

If you’ve all the classic sciatica red flags, make an appointment with your doctor for a thorough diagnosis. They’ll help determine the exact cause of your pain and what to do next. You can also discuss with your doctor if it’s possible or not to keep running with sciatica.

Just make sure to choose a physician who understands what it means to be a runner as well as the demands of the sport. A sports physician is the ideal candidate.

You should also talk to your doctor if your sciatica pain doesn’t improve and/or worsens with running, which may suggest a more severe injury to the sciatic nerve root.

Additional resource – Single leg bridge technique

Conclusion

The most important thing to remember when running with sciatica is not to overdo it. When your sciatica nerve is already compromised, it doesn’t take much to trigger symptoms.

Keep a keen ear on your body and slow down or stop if you experience any pain. If you aren’t sure if it’s safe to keep running on your own, consult a doctor or a physical therapist who can help design a training program that’s best for you.

Don’t take your health for granted. Ever.

Feeling the burn in your ears while running? Well, you’ve stumbled upon the perfect place to get the scoop on that earache while running.

If you’re a seasoned runner, you’re no stranger to those aches and pains that can pop up in various body parts – from feet to legs, knees, hips, and back. The classics, right?

But let’s shift our focus for a moment. Ever thought about those less-talked-about ears of yours? It might sound surprising, but ear pain during or after a run is a real thing.

In this article, we’re diving into the mystery of ear pain while exploring potential causes, and, most importantly, uncovering how to put a stop to that pesky ear pain so you can hit the road without the distraction of aching ears.

The Main Reason Your Ears Might Hurt During/After Running

Ear pain is often caused by a change of pressure within the inner ear. This can be triggered by different and often small changes in your biology and/or environment.

The human ear is highly sensitive and prone to such pressure fluctuations, which can be blamed on many variables, such as blood vessel contraction, muscle tension, weather, etc.

Here’s a list of reasons you might have ear pain during or after a run. Check through the symptoms and see if it matches your case.

Cold Temperature

If your ears are screaming during your outdoor winter runs, don’t fret; you’re not alone. It’s not uncommon for your ears to voice their discomfort when the cold weather rolls in.

So, why does this happen? Well, it’s all about exposure. When you’re out there braving the elements, your ears are front and center, facing the cold head-on. Unlike other body parts protected by layers of skin, your ear canal is like an open highway for chilly air to sneak right in.

And when that cold air makes its way to your eardrum, it can trigger quite a painful response. Sometimes, a cold head can even lead to neck muscle cramps that radiate to your ears, causing additional discomfort like the dreaded tinnitus (a fancy word for ringing in the ears).

The Solution

First things first, confirm that the cold is indeed the culprit. If it is, consider wrapping up your ears in a cozy beanie, earmuffs, or a trusty buff to shield them from the chilly onslaught. Your ears will thank you, and you can run in peace.

Additional resource – Can you run with a broken toe?

Ill-Fitting Earbuds

Do you love jamming to your favorite tunes while you hit the pavement? If the answer is a resounding yes, then chances are you’ve had your fair share of earbud troubles.

But how can earbuds possibly be linked to ear pain during your run? Well, it’s all about the fit. Ill-fitting earbuds can exert unnecessary pressure on your ears, leading to discomfort.

The Solution

First off, invest in a pair of earbuds that fit snugly in your ears without squeezing them too tightly. Look for options that come with various earbud tip sizes so you can find your perfect fit. And don’t forget to clean your earbuds after each use to prevent any unwanted bacterial guests from crashing the party.

Loud Music

Blasting your favorite tunes while you lace up your running shoes can be oh-so-tempting. But beware, my fellow runner, because this habit might lead you straight to ear pain or even permanent hearing loss.

Even if your earbuds fit like a glove, they won’t save your ears if the volume is cranked up to 11.

The Solution

So, what’s the remedy, you ask? Well, it’s as clear as day: keep that music at a reasonable volume, and pay attention to those volume warnings on your device.

Not only will this save your precious ears, but it’ll also keep you safe while running outdoors. Your ears are your first line of defense against oncoming traffic, after all.

So, crank it down a notch and enjoy your run without hurting those ear

Additional resource – Guide to big toe pain from running

GERD

Ever experienced that nagging ear pain during your run, especially after devouring some acidic delights? Well, say hello to GERD, my friend.

GERD, short for Gastroesophageal Reflux Disease, is when the contents of your stomach decide to make a U-turn and head back up your esophagus, causing the infamous heartburn.

But wait, there’s more! Along with the usual suspects like chest pain, throat discomfort, and a burning sensation in your chest (especially after eating), some lucky folks also get ear pain as a bonus feature.

Studies have shown that roughly 40% of GERD sufferers can blame their ear pain on those unruly stomach contents during exercise.

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

The Solution

First, steer clear of acidic foods like citrus and tomatoes in the hours leading up to your workout. Even some non-acidic culprits, like mint and garlic, can trigger GERD.

But here’s the crucial part: if you have a history of GERD, don’t just brush it off. Consult your doctor because GERD can potentially lead to permanent hearing loss.

Jaw Tightness

Ever notice your jaw feeling as tight as a drum during your run? Well, that clenched jaw might just be the culprit behind your ear pain.

When you clench your jaw while running, it can radiate pain not only to your jaw but also to your neck, teeth, and, yes, your ears. And if you’re going through a particularly stressful period, that jaw-clenching could be even worse.

The Solution

Let’s keep those facial muscles relaxed while you’re out pounding the pavement. If you do start feeling that pain, ease up on your pace, let your face chill out, and then pick up where you left off with a relaxed expression.

Here’s a bonus tip: try giving your ears a gentle massage before your run to get that blood flowing and relieve some pressure.

Lastly, if stress is playing a big role in your life (we’ve all been there), consider addressing those stressors and incorporating some relaxation techniques like meditation, deep breathing, or yoga into your routine.

Additional resource – Your guide to runners cough

Blood Vessel Constriction

If you’re an outdoor enthusiast who loves running in freezing temperatures, you might be familiar with a pesky issue called vasoconstriction. This is when your blood vessels constrict, and it can be as unpleasant for your ears as it sounds.

Vasoconstriction tends to rear its head during intense outdoor runs, especially in cold weather or at high altitudes. Long-distance runners often encounter this, and it can result in painful ears.

The Solution

Keep those ears warm and avoid high-altitude workouts. Invest in a headband or hat to protect your ears from the elements during chilly runs. It’s a simple but effective way to ward off vasoconstriction-induced ear pain. And if the pain persists, consider shifting your workouts indoors where it’s warmer and cozier.

Ruptured Eardrum

A ruptured eardrum is when there’s a tear or hole in the thin tissue that separates your ear canal from the middle ear. While running itself doesn’t cause this, exercise can exacerbate the pain. Sweat and moisture can also make the pain worse for those with a ruptured eardrum.

Common causes of ruptured eardrums include exposure to loud sounds, sudden changes in air pressure, ear infections, severe head trauma, or small objects inserted into the ear.

The Solution

If you suspect a ruptured eardrum, don’t delay – see a doctor right away for a diagnosis and treatment. As a runner, it’s crucial to stop exercising immediately and get the necessary medical care. Continuing your workouts in this condition will only make matters worse. Your ears will thank you for it!

Additional resource – Sore quads after running

Consult your Doctor

If you’ve tried various solutions and are still experiencing ear pain during or after exercise, it’s time to consult a doctor. They can help you get to the root cause of the problem and provide you with the appropriate treatment. Don’t ignore persistent ear pain – seeking medical advice is the best way to ensure your ear health and overall well-being. Your doctor can provide you with personalized guidance and treatment options to address your specific situation.

Ear Pain In Runners – The Conclusion

There you have it!

If you often experience ear pain while running, then today’s article should set you off on the right path. The rest is just details.

Thank you for dropping by.

Have a great day.

Looking to get the most out of Strava? Then you have come to the right place.

Since its launch in 2009, Strava has become the go-to “social network for athletes”—runners are no exception.

This app has become a phenomenon in the endurance world as countless athletes upload their workouts and activities to their profiles and share them with friends.

So what is Strava? How to use it? And most importantly, how to get the most out of it? That’s where today’s post comes in handy.

Whether you’ve never used Strava before or it has been a part of your training plan for a while, you’ll get something out of this post.

Note – Since Runners Blueprint is primarily catered to runners, I’ll be focusing mainly on the running aspect of the app in my review.

What is Strava?

Strava is a “free” activity monitoring platform that can be used through an app on your phone or the via the web. It helps you become a better runner by tracking your training, setting benchmarks, and joining challenges.

Thanks to the app, you’ll be able to monitor your training, upload your workouts, follow other athletes, create your routes, join challenges and clubs, and so much more.

You can keep track of your workouts, including your runs, strength sessions, cycling, yoga, etc., all in one place, thus, providing a wealth of data and an accurate record of your training efforts.

The app can also monitor your shoe mileage which lets you know when it’s time to look for a new pair—without having succumbed to injury.

What’s more?

Using the app, you don’t need a fancy fitness tracker or heart rate monitor.

In addition to tracking your training,

Forget about Facebook or Instagram—Strava is the perfect social media network for active folks.

Strava has a big community where you can upload your post updates, share workout, connects with other runes, make friends, join challenges, join running clubs, and so much more.

Is Strava Free?

Just like most fitness apps, Strava is available as both a free and subscription-based app. The free version includes route tracking and long-term data collection.

It also grants you access to the community aspect of the app. And yes, you can do plenty of things on the app’s free version.

The paid version, or what’s known as Strava Summit, grants you full access to all the extra features. To be a Summit subscriber, you’ll have to pay around $5 per month or $59.99 per year.

Strava Summit is divided into three packs:

• Training
• Safety, and
• Analysis

You can purchase these individually or all together—depending on your needs.

How To Start Using Strava?

First of all, you’ll need to set up your Strava account. You can use your Google or Facebook info, but if you care about your privacy (you should), then feel free to kick off the account creation process with your email.

The moment you launch the app, Strava will quickly ask you to fill out a few basic information, such as confirming your name, providing gender and birthday, uploading a photo—you know, the essentials.

Next, you have to follow the instructions, and you’re in.

For more profile customization, check all the setting options.

Additional Resource – Virtual Races Guide

How to Record An Activity

When recording your activities with Strava, you have three choices.

• You can enter the information manually
• Record your run with the Strava app while keeping your phone with you while running
• Sync the date from a fitness tracker or a GPS watch.

Let me explain each

Manual

All you have to do is choose the PLUS sign (located upper right on the desktop) and then choose the manual entry option. Next, feel free to add as many details as you know.

Strava App

This is an easier method. You just tap the Record tab on the app, and there you can go. You can change any settings as needed.

Fitness Tracker

As long as you’re using one of the many popular brands Strava recognizes, you can link your Strava profile with the fitness tracker or GPS watch of your choice, so that activated logged on, it’ll instantly sync and upload to Strava.

Additional Resource  – Here’s your guide to advanced running metrics

Monitoring Your Progress

Whether you’re using the free or paid version, Strava provides you data in different ways that make it easier to keep tabs on what you’ve done, how the month of training compares to another as well as your yearly averages.

Thanks to Strava, you’ll be able to see your weekly training load laid out on your profile, highlighting the days you trained.

The app can also create a graph showing how your performance compares when running a route you’ve done before. Again, this is super helpful if performance boosting is your goal.

What’s more?

Signing up for the Analysis option on Strava lets you see a chart indicating your “relative effort.” This examines how your last workout compares against your usual level.

Additional Resource – Your Guide To Running Heart Rate Zones

How to Use Strava

So how do you get started using Strava?

Simple.

First, download and install the app, which is compatible with most Android and iOS devices. I don’t need to show you how to download an app, right?

Once the app is ready and running on your phone, you’ll be swiftly prompted to fill in your data.

To add more details to the app, freely free change to privacy settings, and uncover more about the community features, you’ll need to go and get it for yourself.

Additional Resource  – Running for time Vs. distance

How To Join The Strava Community

Now that you know a thing or two about the inner workings of the app, let’s get to the fun part o the app, which is the social element.

I suggest you take the time to explore the app features on the mobile app, as they’re designed much more intuitively.

To make the most out of the community aspect of Strava, start by joining Strava clubs near you (simply tap on Clubs, and you’ll see suggestions for Strava clubs in your region). Choose any that seem interesting, then join.

You can also join a challenge, pitying yourself virtually against thousands of others users to complete running challenges of a certain number of miles a month, etc.

You can also look up your runner friends’ profiles by searching them out to see their updates and posts. Yes, it works exactly just like Twitter or Instagram.

And remember to give them “kudos” on their workouts, which is the Strava equivalent of a like.

Additional resource – Your guide to heart rate variability

With the rise of remote working, it is getting increasingly harder to stay fit and healthy. Sitting in one place all day long without moving can have an immensely negative impact on your body. That is why it is important to get a certain level of physical activity and exercise to make sure your muscles and joints maintain their range of motion. The problem now is that many people are confused about how to go about it the right way. With all the different kinds of workout regimens available online, the dilemma is inevitable.

Is it beneficial to use HIIT for fat loss or maintain a calorie-deficit diet? What kind of workouts are good for someone with long work hours? Questions like these can make you wonder about the correct way to shed those extra pounds. However, in most cases, it is not about the intensity of the workout but the frequency that will show the best results.

This article will shed some light on your burning questions about the right workout frequency and help you choose the proper routine to fix your stressed-out body. However, you must not forget that fitness means different things to different people. Learn how often you should engage in different types of workouts for various fitness goals.

Working Out For General Fitness

Everyone wants a fit body, but you don’t necessarily need to do intense workouts every day to achieve it. Instead, you can make your body more flexible and energetic with general workout sessions. General fitness is achievable by performing basic exercises that require only your body weight, such as push-ups, crunches, skipping rope, lunges, and planks. Doing a mix of these basic exercises for 30-40 minutes a day, 4-5 days a week, will help you build optimal strength and maintain a good body.

Working Out For Weight Loss (Cardio)

A sedentary lifestyle with no bodily movement can cause weight gain. But you can quickly shed those love handles and body fat by doing regular cardio exercises such as jogging, walking, cycling, jump ropes, burpees, and HIIT. Engage in cardio for an hour a day, thrice a week. However, you should also focus on maintaining a proper diet for good results. Therefore, follow a calorie-deficit diet plan and exercise regularly to not only lose weight but also maintain the weight loss. And don’t forget to drink plenty of water because these exercises will make you lose a lot of water and increase your chances of dehydration.

Working Out For Muscle Building

Getting a ripped body is a fitness goal for many gym-freaks. Burning the fat from your body to build your muscles requires consistency more than anything. So if you are someone who wants to hit those heavy weights and improve your strength for explosive energy, you should go to the gym 3-6 times a week and exercise for about 45 minutes each day. Along with consistency, you will also need to show discipline while following a high-protein diet. Additionally, you should not ignore the importance of proper sleep. Getting 8 hours of sleep every night will help your muscles recover and grow sufficiently to increase your strength. On your rest days, practice yoga to maintain good posture and flexibility.

Why Should You Avoid Over-Exercising?

Working out for half an hour daily can benefit your health in various ways. You will be able to maintain an ideal BMI, lower your chances of developing a chronic illness, and live a healthy life. However, working out excessively to lose tons of weight quickly or rush through your fitness goals can have the opposite effect. Here are a few side effects of over-exercising you must watch out for:

• Poor Sleep Cycle: Moderate exercise helps your body unwind and encourages sound sleep. However, exercising excessively can amp up your energy and make it difficult to fall asleep, leading you to toss and turn in bed at night. As a result, your muscles will be tense, and you will feel sluggish the next day.
• Feeling Tired after running: Overtraining can result in decreased performance and constant fatigue. Moreover, your body releases stress hormones when you exercise too hard. You may feel exhausted despite having slept for 7-8 hours and eating a nutritious breakfast. You must be aware of your limitations and allow your body some time to recover.
• Risk Of Injuries: Do not push yourself to the limit if you engage in intense workouts frequently. Being too hard on yourself can make injuries more likely to occur. Additionally, exercise-related problems, including back discomfort, joint pain, and muscle pain, may keep you off your game for weeks.
• Low Mood: Dopamine, the “feel-good” hormone, is released when you exercise. However, overtraining has the exact opposite effect. It raises the body’s cortisol levels, which can increase the risk of extreme mood swings, chronic stress, and clinical depression.

Maintaining a healthy lifestyle is the key to staying fit. But doing anything in excess, including exercising, can be counterintuitive. Just ensure that you work out according to your body’s capability and follow a healthy diet to achieve a fit body. And figure out which type of exercise is the best for your body according to your fitness goals.