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. If fogging is a recurring issue, choosing eyewear designed to handle these conditions can make a big difference.

Options like oakley anti fog prescription safety glasses are built to reduce fog buildup while providing the clarity and protection needed for active use.

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

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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.

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.

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

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.

Here’s the full guide to running shoe types as well as 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

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

Do your ears hurt when you run? Then you’ve come to the right place.

If you’ve been running for a while, then  you’re familiar with the occasional soreness in the feet, legs, knees, hips, or back.

In fact, you might even have had your fair share of pain from the runner’s knee, shin splints, and ITBS.

These are common overuse injuries from repeated use—or overuse. You can find plenty of information both on this blog and other websites on how to treat and prevent overuse injuries.

But what about ear pair while running?

Here’s the truth. One less-than-common yet super important region in the body that doesn’t get much attention are the ears.

This might seem entirely unrelated to running, but according to my experience as a runner and running coach, painful ears—both during or after—are relatively a common issue.

Fret no more.

In this article, I’ll explain several potential causes of ear pain in runners, along with guidelines on preventing and treating the pain so you can run more comfortably.

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 fluctuation, 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.

Additional guide – Here’s how to breathe when running in the cold

Cold Temperature

If ear pain only strikes during outdoor runs, it’s likely an extrenal factor (or factors) at work. This is especially the case when running during the cold season.

You can tell if your ear pain comes from wind and cold if you only experience the pain during your outdoor winter runs.

How come?

Your ear is exposed to cold air, which can get into your ear canal.

Since the nerves within your ear canal are not protected by skin, exposure to cold air can cause a strong and painful reaction. The moment the cold air reaches your eardrum, pain follows.

That’s not the whole story. If your head is cold, it can trigger muscle cramps in your neck, leading to ear discomfort, such as tinnitus—the ringing in the ears.

The solution

First, make sure that your pain is caused by the cold. If it’s the case, try wearing a hat or ear warmers to protect your ears from the elements. Both of these items can keep your ears protected, even in very extreme temperatures.

Not enough?

Get a proper pair of earmuffs, a thick beanie, or a buff that shields your ears from the cold, then see if the problem goes away.

Additional resource – Can you run with a broken toe?

Ill-Fitting Earbuds

Do you often listen to music while running? If yes, then you’re likely dealing with ill-fitting earbuds.

Although music can help a lot, ill-fitting earbuds can put pressure on your ear, leading to pain.

So how do you make sure?

Simple. Do a simple test during your next run. All you have to do is to leave your earbuds at home. Feeling no pain? Then the earbuds will likely be behind it.

The Solution

Once you’re sure that your earbuds are the culprit, it’s time to try some new earbuds and see if your pain has gone away. Most likely, it will.

As a rule, choose earbuds that fit snugly in your ears but are not too tight.

When looking for earbuds, choose ones that fit snugly in your ears and don’t slip out easily. But keep in mind that ears should allow for airflow in and out of your ears instead of suctioning themselves in.

To ensure proper fit, choose a product that includes a variety of earbud tip sizes. You should also test out each size before choosing the best fit.

What’s more?

Remember to clean your earbuds after rot use to avoid bacterial build-up, therefore, smells, and possible ear infections.

Loud Music

To get motivated for a hard run, you may feel tempted to crank up the tunes to an ear-splitting level. When you do this over the miles, you have the perfect recipe for ear pain, even irreversible noise-induced hearing loss.

Even earbuds of the ideal size cannot help your ears if the problem lies in the volume of your music.

The Solution

I hate to state the obvious, but the best way to prevent ear pain from loud music is to keep the music down and follow the volume warnings on your music device.

This helps protect your ear from damage and makes it safer when running outdoors. In addition, you’ll need your ears to alert you of any incoming danger, as missing the sound of oncoming traffic can be lethal.

What’s more?

I recommend using wireless earbuds with active noise cancellation (ANC) design.

My advice?

Instead of music, try to tune in to podcasts or audiobooks, which may call for lower volume.

Additional resource – Guide to big toe pain from running

GERD

Experience ear pain during running only after eating acidic food? Then you’re dealing with GERD.

Gastroesophageal reflux disease (GERD) is a condition in which the stomach’s content is forced to back up into the esophagus (stomach pipe), leading to heartburn.

In addition to nausea, chest pain, a lump in the throat, burning sensation in the chest, especially after eating, difficulty swallowing, and coughing, some people may also develop ear pain.

Surveys show that about 40 percent of people with GERD report ear pain during exercise due to disruption of stomach content.

Untreated, GERD may even cause period ear problems.

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

The Solution

Avoid acidic foods like citrus and tomatoes in the hours before your workout. Some non-acidic foods might cause GERD, such as mint and garlic.

You should also consult your doctor if you have a history of GERD.

Remember that GERD can be serious and even lead to permanent hearing loss, so it’s important to get yourself treated as soon as possible.

Additional Resource – Here’s how to stop feeling nauseous after running.

Jaw Tightness

A common mistake many runners make is clenching the jaw while running. This can cause pain in the jaw, which extends to the neck, teeth, and ears.

Even if you’re not clenching your jaw while running, it could lead to ear pain if you’re currently experiencing more stress than usual.

The Solution

Keep your facial muscles relaxed while running.

If you start experiencing pain, slow down, relax your face, and get back to your pace while keeping your face relaxed.

You can also try massaging your ears before running to improve blood flow and soothe pressure.

You should also address any stress-inducing causes in your life, as well as practicing some relaxation techniques such as meditation, deep breathing, or yoga to help you feel calmer.

Additional resource – Your guide to runners cough

Blood Vessel Constriction

Tend to run often outdoors in sub-freezing temperatures? Then you might experience vasoconstriction, which is the constricting of blood vessels, similar to cold ears.

Your blood vessels can get constricted while running hard, especially in cold weather or at high altitude.

Often common among long-distance runners, vasoconstriction can cause serious pain in the ears. The pain is worse when running in cold wither or

The Solution

There aren’t many measures to take to avoid vasoconstriction other than keeping your ears warm and steering clear of altitude training.

So, remember to protect your ears from the elements. Wear a head band or hat when running or exercising in cold weather. Make it a rule.

If the pain persists, consider moving your workouts indoors.

Ruptured Eardrum

Experiencing temporary hearing loss? Then you’re dealing with a ruptured eardrum

Another common cause of ear pain is a ruptured eardrum, a condition with a tear or hole in the thin tissue that separates the ear canal from the eardrum (the middle ear).

Although a ruptured eardrum isn’t caused by running, logging the miles—and exercise generally—can worsen the pain. Not only that, any sweat or moisture that makes its way to your ear can trigger pain from a ruptured eardrum.

And the pain will also be present when not exercising.

Common culprits include loud sounds, sudden changes in air pressure, ear infections, severe head trauma, or small objects shoved into the ear.

The Solution

If you suspect a ruptured eardrum, you should visit a doctor immediately to diagnose the problem. Cases of rupture eardrums should be treated ASAP.

As a runner, you should stop exercising immediately and get the necessary medical care.

Otherwise, you’ll just make things worse for yourself, and you don’t want that.

Right?

Additional resource – Sore quads after running

Consult your Doctor

If you’ve covered all bases but are still dealing with ear pain during or after exercise, then it’s time to consult a doctor to get at the root cause of the issue.

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.

As a runner, you are constantly working to keep yourself fit and healthy. Running is a passion that requires a conscientious commitment, which is exactly the sort of thing that improves the quality and length of your life. As such, you may be wondering if there is life insurance geared specifically towards runners.

While you are unlikely to find insurance products designed for runners, being a runner can impact your life insurance. You can choose the best option from the types of life insurance available with your specific needs in mind. Your runner’s lifestyle may also impact your premium, if you choose life insurance that requires a medical examination.

Life insurance can be confusing for anyone. Here’s what you need to know about life insurance as a runner.

What type of runner are you?

Before getting into the ins-and-outs of life insurance itself, it is important to reflect on how the type of running you do impacts your body.

If you run a few miles every day and occasionally complete a half-marathon, your health is likely ideal for a life insurance medical. Your heart health is likely benefiting from all the cardio, and since you are not pushing your body to extremes, it is likely in great shape too.

If, however, you regularly run marathons (and practice running long distances between those marathons), you may have experienced some issues impacting your muscles, tissues, bones, etc. That being said, these issues are unlikely to raise your premiums, as they are not injuries that put you at a higher risk of untimely death.

The same cannot necessarily be said for trail runners. Life insurers ask about any dangerous hobbies. Depending on the types of trails you run, your hobby could be considered dangerous. In most cases, you won’t have to worry. Only if you are trail running on mountains where accidents happen or where the elements are particularly risky might this come into play.

What life insurance should you get?

The good news is that as a runner, you will probably benefit from a medical exam by getting lower premiums. There are plans which don’t require medicals, but if you’re confident about your health, there is no need to avoid an exam.

In terms of the type of life insurance itself, there are two main categories: term insurance and whole life insurance.

Term life insurance covers you for a specific period of time – usually around twenty years. Many people get term insurance when they are in the prime of their life. It will take care of their families while children are still in school, but will not benefit them in any way once the term ends. It is the cheaper type of life insurance.

Whole life insurance, on the other hand, covers you for the rest of your life. Rather than paying a premium so as to get a fixed payout in the event of death, your premiums contribute to the eventual payout. Whole life insurance is significantly more expensive, but is perfect for people building real wealth for their families.

Your choice of life insurance will have more to do with your career and ambitions than with your running lifestyle (unless running is your career, of course). Choose whatever makes most sense to you, but try to do so as soon as possible. The younger you are when you start a life insurance policy, the cheaper it will be.

Do you need life insurance?

As a runner, you may be healthier than most of your agemates. Your heart health may be exceptional. Do you really need life insurance if you are healthy?

Unfortunately, no one can control everything that happens to them. Even if you manage to keep your heart healthy, there are other illnesses which you might get. There is also the possibility that you will be in an accident or simply in the wrong place at the wrong time.

Waiting until you are diagnosed with an illness to get life insurance is unwise, as you may not be able to get cover at that point. Getting life insurance when you are young and healthy is the best decision. It will ensure that your family is taken care of, without you having to spend too much money every month.

Do you often experience bruised toenails from running? You’re not alone, and I’m here to help.

Those bruised toenails might seem like a runner’s badge of honor, but they can be painful and disruptive to your training.

But don’t worry, there are steps you can take to prevent those unsightly and uncomfortable bruises.

In this article, we’ll dive into the world of runner’s toenails, explore how to treat bruised toenails from running, and, most importantly, discover ways to keep your toes happy and injury-free.

Let’s get started!

What is A Bruised Toenail From Running?

A bruised toenail from running, also known as a jogger’s toenail, occurs when the nail and the surrounding area become bruised or turn black due to the stress placed on them while running.

Medically termed a subungual hematoma, this condition involves bleeding under the toenail, which causes it to appear black. The black color results from blood leaking from damaged blood vessels.

A bruised toenail can lead to throbbing pain, intense discomfort, and the accumulation of blood beneath the nail. However, despite the pain, it is usually not a serious condition. In runners, the big toe and the second toe are often the most affected by jogger’s toenails because they are typically the longest toes and absorb the most stress during the running stride.

The Complications

While runners’ toes are not usually considered a serious running injury, they can be extremely uncomfortable and potentially interfere with your training. Ignoring runners’ toes can sometimes lead to painful complications, including:

• The loss of the toenail.
• Development of blood blisters.
• Risk of infection (more details on this later).

It’s important to address runners’ toes and take appropriate measures to prevent or manage these complications to ensure your running experience remains as pain-free as possible.

The Causes of Bruised Toenails

The primary cause of runners’ toenails is repetitive stress. With each step you take while running, the tips of your toes repeatedly rub against or hit the front of your running shoe. Even if you have proper running shoes and form, the impact can still lead to your toenails, especially the big one, repeatedly slamming into the front of the shoe during each foot strike.

While this impact may seem minor individually, over the course of thousands of steps during your training, it can lead to the rupture of blood vessels beneath the toenail, resulting in blood leakage. The more stress and impact your toes endure, the greater the damage that accumulates over time.

Additional Resource – Your Guide to Groin Strains While Running

Symptoms of Infection After Nail Injury

As I mentioned earlier, bruised toenails are generally not a cause for concern. However, in some cases, the condition may lead to an infection if bacteria or germs enter the toes through a break in the nail or skin. Additionally, if the nail comes off, there will be an open area on the toe where infection could potentially develop.

In cases of infection, antibiotics may be required, but only a healthcare professional can determine the appropriate course of treatment. It’s important to be vigilant for the following signs of infection following a nail injury:

• Feeling ill or experiencing a fever
• Red streaks appearing around the affected area
• Increased redness in the affected area
• Swelling or persistent pain in the area.

Additional resource – Labral tears in runners

Other Causes Of Bruised Toenail

While bruised toenails in runners are often caused by the repetitive stress of running, it’s important to note that there can be other underlying causes. These include:

• Fungal Infection: A fungal infection of the nail (onychomycosis) can cause discoloration, thickening, and darkening of the toenail.
• Melanonychia Striata: This is a condition where there are dark lines or streaks in the nail caused by increased melanin production. It may be benign, but it’s important to have it evaluated by a healthcare professional to rule out any serious issues.
• Cancerous Tumor: In very rare cases, a black toenail could be a sign of a cancerous tumor. This is extremely uncommon, but any suspicious changes in the toenail should be examined by a doctor.
• Chronic Ingrown Toenail: An ingrown toenail that becomes chronic can cause discoloration and damage to the nail.
• Subungual Exostosis: This is a type of benign tumor that can develop under the toenail, leading to nail discoloration and deformity.

Additional resource – Labral tears in runners

How To Treat Bruised Toenail

If you’re not experiencing serious pain, you likely don’t need any specific treatment for runners’ toenails.

But, if too much blood accumulates under the toenail to the point of forcing the nail to lift from its bed, then you’re in trouble. This often results in sharp or throbbing pain.

Head to the nearest clinic if you’re experiencing this type of pain. The physician will drain the affected toe for immediate pain relief.

Here are some steps to consider:

• Rest and Elevation: If you have a bruised toenail but it’s not causing severe pain, you can simply rest and elevate your foot to reduce swelling.
• Draining Pooled Blood: If a significant amount of blood has accumulated under the toenail, causing severe pain and pressure, it may be necessary to have a healthcare professional drain the blood. They will use a heated needle to make a small hole in the nail to release the pressure.
• Nail Falling Off: If your nail is already loosening or falling off, it’s essential to keep the area clean. Clean the exposed area with an antibiotic cream and cover it with a bandage. Consult your doctor for guidance on proper wound care and to ensure the nail grows back correctly.
• Pain Management: Over-the-counter pain relievers like ibuprofen can help manage pain and reduce inflammation.
• Protective Measures: To prevent further injury, wear shoes that provide ample room for your toes, and consider using padding or cushioning to protect the toenail during recovery.
• Consult a Doctor: If you’re unsure about the severity of the injury, experiencing persistent pain, or if you suspect an infection, it’s advisable to consult a healthcare professional. They can assess the injury and provide appropriate treatment recommendations.

Additional Resource – Your Guide to Groin Strains While Running

How To Prevent Bruised Toenails From Running

Repeated stress is the main culprit behind bruised tonsils. Therefore, anything you can do to minimize the stress is surely welcome.

Here are some of the measures to consider.

Get The Right Shoes

Choosing the perfect running shoes is like finding the right dance partner – it can make all the difference in the world. So, let’s talk shoe fit, shall we?

Picture this: you’re out on the trails, logging those miles like a champ. But wait, what’s that? Your feet start to feel like they’re staging a mutiny inside your shoes. You see, during your training, your feet can swell up a bit like they’ve had one too many cookies. So, here’s the deal – your running shoes need to have some wiggle room for those toe-party guests.

Let me break it down for you: your toes should be able to move freely, like they’re dancing at a music festival, inside your shoes. No cramped toes allowed! But hold on, we’re not talking clown shoes here – the toe box (that’s the front of your shoe) should be just right, not too wide, and definitely not too narrow.

Now, let’s get specific. Imagine your biggest toe is the star of the show (which it is), there should be about a thumb’s width of space between its tip and the end of your shoe. That’s the sweet spot for comfort and preventing toenail troubles.

But here’s the kicker – don’t just grab any pair of sneakers off the shelf. Nope, I recommend heading to a running-specialty store, the kind that lives and breathes sportswear. Those folks know their stuff and will make sure your feet find their ideal fit.

Additional resource – Guide to big toe pain from running

Tie Your Shoes Properly

You’ve got the fanciest running shoes designed to pamper your feet with every step. But guess what? If those laces aren’t handled with care, they could become your toenails’ worst enemy.

Here’s the deal: shoes laced too tightly can squeeze your toenails, and that’s a recipe for disaster. But if you’re too chill about it and let your feet slide all over the place inside your shoes, your toenails will be slamming into the front end like they’re in a rock concert mosh pit.

So, how do you find that sweet spot? It’s all about getting your laces just right – snug but not suffocating. Here’s a pro tip: try an “Anklelock” lacing technique. It’s like giving your feet a cozy little hug inside your shoes, preventing them from going wild and wrecking your toenails.

Here’s how:

Avoid Too Much Downhill Running

Have a history of bruised toenails? Then, you should take a look at your running surfaces.

If you’re all about those downhill runs, you’re putting your toenails through the wringer. Speeding downhill increases the vertical impact force, and your poor toenails end up taking the hit, no matter how snug your shoes are.

But fear not, we’ve got a secret weapon for you: toe caps or pads. They’re like little shock absorbers for your toes, cushioning the blow and sparing you from toenail trauma. Just make sure to find the perfect fit to avoid adding unnecessary bulk or causing friction with your other toes.

Keep Your Toenail Short

Another measure to protect your toes from taking a beating is to maintain a square-shaped toenail.

Long toenails are a no-no if you want to keep those nails happy. They’re like little battering rams, constantly slamming into the front or sides of your shoes. So, keep ’em short and square-shaped to prevent any unnecessary drama. But remember, don’t go overboard and aim for the perfect circle – that’s a slippery slope to ingrown toenails!

Go For the Right Socks

Your choice of socks can significantly impact your run, especially if you’re dealing with bruised toenails.

Selecting the right socks can help prevent moisture build-up, whether it’s from sweat or damp weather. Moist feet are more susceptible to friction, which can cause your feet to slide uncomfortably inside your shoes.

To mitigate this, opt for cushioned running socks with seamless toes. These socks provide extra padding and help absorb the forces, protecting your toenails.

For those prone to black toenails, consider thicker running socks with added padding. Doubling up on socks can also provide additional protection.

Increase Mileage Slowly

Now, let’s talk about increasing your mileage.

Abruptly increasing your weekly mileage can raise the risk of injuries. Research has shown that beginner runners who boosted their weekly training volume by over 30% for a few weeks were more prone to injury compared to those who adhered to the 10% mileage increase rule.

Keep in mind that sudden changes in training intensity or terrain can contribute to a runner’s toe, especially if your runs include a love of downhill miles.

Visit a Professional

If you’re experiencing persistent pain or notice unusual changes in your toenail, it’s time to seek professional help. This is especially crucial if you’re tempted to use at-home pedicure tools or if your toenail appears abnormal.

When determining whether a visit to the doctor is necessary after a toenail injury, be vigilant for specific signs and symptoms.

When looking to run your best race, making sure not to slow down can mean the difference between achieving a P.R. or a DNF. After spending countless hours training, the last thing you want is to get beat in the final stretch of a race.

There are many highs and lows during a race, but fortunately, if you keep moving forward while following a sound strategy, you can run your best race.

If you often find yourself slowing down at the mid-point or end of the race, there are some measures and steps you can take right now before and during the event to have a stronger finish.

How to Avoid Slowing Down During A Running Race

Without further ado, here are a few guidelines to help avoid slowing down during a race.

Interval Training

Keeping a strong pace throughout a race requires a strong body and mind. Interval training is the best way to improve your physical and mental readiness and strength.

For this reason, make sure to include plenty of hard interval sessions in a running plan to improve your strength and mental resilience. This can help you feel tougher in the end.

You can also add a faster mile to your long runs at the race pace to improve your confidence and mental toughness.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Embrace The hills

Want to take your intervals to the next levels? Do them on hills, as these can make you stronger, increase your lactate threshold, and improve the running economy—all of which lead to stronger finishes.

Additional Resource – Here’s your guide to running pace

Practice Race Pace

Have a habit of going out too fast? Then you better get familiar with the consistent pace you need to reach your goal.

The best way to ensure you maintain your pace during a race is to practice that pace during training. After all, he who sweats more in training bleeds less in battle.

This is especially helpful if you tend to go too fast from the get-go—even when you know the pace needed to run to reach your goal.

After a few practice workouts, take a mental note of how it feels to run at that pace.

Remember as many cues and signals as possible to recognize that when you’re in a race.

Notice your breathing rate, how quickly your feet and arms move, your overall exertion level, etc.

Additional Resource – Here’s how to create a running program

Increase Your Strength

You not only need strong lungs to run your best. Your muscles are also key, especially as you near the final stretch of a race. This is when your muscles are exhausted but still need to work hard.

For this reason, do plenty of strength training, mobility work, and plyometric training.

Here’s a simple workout routine that incorporates resistance training and plyo exercises that you can do twice a week.

• 30 air squats
• 20 lunges
• Ten jumping lunges
• One-minute plank hold
• One minute high knees
• 30-push ups
• Ten burpees
• Ten squat jumps
• Ten pull-ups

Then repeat the cycle two to three times.

During The race

Now let’s look at some of the steps to take during the race.

Additional Resource – Virtual Races Guide

Start Slow

One of the most common mistakes runners make during a race is coming out too fast right out of the gate.

Depending on the race length, aim to give yourself the first 1-2 minutes, even the first few miles, and then force yourself to slow down. After that, you should be running slow enough to think you’re going too slow for a race.

Making this race mistake is easy because most feel strong at the start.

Keep in mind that you have a lot of adrenaline rushing through your body on race day, and everything may seem easy at first for that reason.

Instead, be conservative at the start and give yourself a few minutes (or miles, depending on the race) to force yourself to slow down. At the very least, pick a pace you know you can maintain for the entire race.

Additional Resource – Your Guide to fun runs

Do a Negative Split

Unless you’re racing a sprint distance—think 100m to 800m—you should aim to cover the race’s second half faster than the first half. Research has shown that performing negative splits is the best way to achieve P.R.

This is easier said than done, as most runners initially feel strong and confident. But you also have to realize that for every second you run too fast early on, you risk having it slow you down in the second half of the race.

That’s why you need to perform some of your training runs as a negative split, running the second half faster than the first. Getting your body used to start slower then finishing fast will train you to finish strong during a race.

Start by running your first mile at a comfortable pace, then keep tags on your time at the mile marker.

Additional Readings:

• Here’s your guide to obstacle race course training.
• How to prepare for your best running race
• Here’s how to prevent a DNF in a race
• Age grading explained
• How to warm up for a race
• Here’s your guide to shakeout runs.

Curious about the importance of Magnesium for runners? Then you have come to the right place.

You can take many measures right now to ensure optimal muscle recovery, some of which involve consuming the right nutrients. That’s where Magnesium can help.

Although Magnesium doesn’t draw the same attention as other nutrients, it undoubtedly deserves the spotlight.

This is especially true if you want to improve your performance and recovery.

In this article, I’ll dive into the benefits of Magnesium for runners and how to get enough each day.

Sounds great?

Let’s get started.

What is Magnesium

Magnesium is one of the essential electrolytes in the human body, and healthy levels are key for the proper function of the heart and nervous system.

Let me explain more.

Magnesium is one the most important micronutrients in your body, where roughly 24 grams of the stuff is found.

About 50 percent of Magnesium is stored in your body and roughly the same in the intracellular space or inside the cell. About 1 percent of the total Magnesium is found in your blood.

This micronutrient is involved in roughly 300 biochemical reactions in your body and is vital for muscle function, energy production, heart health, insulin metabolism, protein synthesis, etc.

For these reasons—and some more—even the tiniest deficiency can impact your running performance and health.

Magnesium Deficient

Although magnesium is one of the most important nutrients in the body, deficiencies are pretty common, especially among runners and other endurance athletes.

Since magnesium is not found in high concentrations in vegetables and fruits, only a few people get enough of it.

Even though the daily allowance is only 420 mg a day for men and 320 mg for women, it’s a rate to have too much Magnesium in the body, so don’t worry about exceeding this level.

The Benefits of Magnesium For runners

So why should runners pay attention to their magnesium intake?

Many reasons. The fact is, Magnesium is likely one of THEE most important minerals in your body.

It’s needed for energy production, bone development, and muscle recovery. This micronutrient also protects you from oxidative damage, which is more likely a result of energy produced during training.

Again. Don’t take my word for it. Let’s check out some of the research.

• Research has found a strong link between increased magnesium intake and bone mineral density in endurance runners.
• Research published in the European Journal of Applied Physiology reported that one week of magnesium supplementation reduced muscle soreness after a 10K downhill trial run.
• Study out of Nutrients that looked at elite cyclists completing a 21-day event reported that supplementing with magnesium may have provided a protective layer against some of the muscle damage induced by hard training.

I can go on and on but you get the picture. But don’t get me wrong neither. I couldn’t find any strong proof that Magnesium helps improve endurance performance, but it may impact other variables such as muscle health and exercise recovery.

Additional resource – Running supplements for runners

Magnesium Deficiency Symptoms

Magnesium deficiencies are rampant. A survey has found that over 50 percent of adults were getting less than half of the recommended amount of Magnesium.

So how can you tell if you’re deficient in magnesium?

Simple. Check yourself for signs that you need more Magnesium. These include:

• Insomnia
• Frequent headaches
• Constipation
• Cramps
• Low energy
• Poor recovery following running
• Depression
• excessive fatigue
• Low bone density
• interrupted sleep
• inability to lose fat
• a weakened immune system
• fatal heart arrhythmias during intense exercise.

You may benefit from upping your magnesium levels if you’re experiencing a few or more of these symptoms.

Deficiencies are Common

Research suggests that about 48 percent of the United States population appears to fall short of satisfying their magnesium needs through their diet alone.

Long-distance runners are especially prone to magnesium shortages because much of it is lost in sweat—usually roughly 2 to 12 mg per liter of sweat. Thus, the more you sweat, the more Magnesium you shed.

How Much Magnesium do you Need?

The recommended daily allowance for Magnesium is around 320 to 420 for adults depending on age, gender, and other variables.

How do you Test For Magnesium

Since only 1 percent of Magnesium is found in the blood, it doesn’t show up well on most blood tests since most of the nutrient is stored in your muscles and bones. For this reason, checking how you feel and your food intake is a better way to measure your needs.

Additional Resource – Here’s your guide to pre and post run nutrition

How To Calculate Your Needs

As a general guideline, you might need 3 to 4 mg of Magnesium per pound of body weight. So, for example, a 180-pound runner would need around  540 to 720 mg per day.

You should also keep in mind magnesium needs increase as you age, especially after 30, due to bone loss.

What’s more?

Runners, and athletes in general, may need up to 10 to 20 percent more.

How To Improve Your Levels

Before you order supplements, try to boost the amount of magnesium-rich foods in your diet. Shoot for around 300mg to 400mg daily, including plenty of leafy greens in your diet. Keep in mind that the RDA for an adult is around 300 mg to 400 mg daily.

The best food sources of magnesium include green leafy vegetables, unrefined whole grains, nuts, dark chocolate, and seeds, especially pumpkin seeds and sunflower seeds, lentils, beans, peas, and soy.

Let’s check the amount in one 100-gram serving.

Fruits & veggies

• Kale: 88mg
• Green peas: 33mg
• Avocados: 29mg
• Spinach; 79mg

Legumes

• Lentils: 36mg
• Raw pinto beans: 176mg

Soy products

• Soybeans: 280mg
• Tofu: 60mg

Seeds

• Pumpkin seeds: 590mg
• Sesame seeds: 350mg
• Sunflower seeds: 325mg

Nuts

• Brazil nuts: 350mg
• Cashew nuts: 250mg
• Peanuts :160mg
• Walnuts: 150mg

How To Supplement With Magnesium

Although most people choose to supplement with a pill, when it comes to Magnesium, in some cases, the digestive system may fall short of absorbing nutrients efficiently.

To sidestep this, consider taking skin-absorbed supplements. These are often available in forms like oils, body butter, and flakes that you can add to your bath.

What’s more?

A post-workout magnesium bath is a fantastic way to help release tight muscles and soothe the mind.

Additional resource – What to eat after running at night

Do you need a Magnesium Supplement

Like any other micronutrient, magnesium is also consumed in supplemental form, especially if you cannot meet your required daily intake through diet alone.

Although supplements may have much to offer to those already magnesium-deficient, research has yet to confirm that supplementing with magnesium can consistently improve athletic performance in those with adequate levels.

Additional resource – Best sources of electrolytes for runners

Magnesium For Runners – The Conclusion

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

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

In meantime thank you for stopping by.

Feeling dizzy and exhausted while running? Then you might be logging the miles dehydrated.

Here’s the truth. Dehydration can impact your running performance and health like nothing else. All runners need to pay attention, regardless of age or fitness level.

Here’s the full guide to hydrations, warning signs, and why runners need to be proactive about what and how much they’re drinking.

Sounds exciting?

Let’s get started.

What is Dehydration

Dehydration happens when you lose your more fluids, usually via sweating, than the amount you take in. You’re technically dehydrated when you lose more than two percent of your body weight in fluids.

This, in turn, zaps your body out of the water and fluids needed to perform its normal functions.

And athletic performance is no exception, as losing two percent of body weight in fluids may lead to a 4 to 6 percent drop in running performance. Not cool at all.

Of course, don’t take my word for it. The American College of Sports Medicine reported that dehydration of around two percent of body weight hinders aerobic performance in mild to hot weather.

In fact, the higher the levels of dehydration, the worse the exercise performance.

Therefore, if you’re serious about running your best, make it a goal to start your run/race well hydrated, and then keep your fluid levels throughout the run and replenish them afterward. Nothing complicated.

The Causes of Dehydration in Runners

Technically speaking, dehydration while running can be blamed on various factors.

These include

• Sweating and heavy breathing, or respiratory losses
• Energy burning as measured from indirect calorimetry measurement, or substrate oxidation
• Lack of water availability in the bladder
• Water oxidation

Combined, these variables can lead to a loss in body fluids that sets the stage for dehydration, especially over time and/or when the fluids are not replaced.

Additional resource – Here’s how much water a runner should drink

Why Hydration Matters

Whenever you run or exert your body in any way, you sweat. This triggers a chain of reactions that leads to reduced running performance, especially if you fail to replace your body fluids as soon as possible.

Few things can compromise your running performance faster than dehydration as a runner. Drinking enough water is key for protecting against heat-related conditions, such as heat stroke, which can have dire consequences.

What’s more?

Dehydration can slow you down. This research has found that even a small decrease in hydration can impair athletic performance.

When you sweat, several things take place.

• Your blood volume reduces, limiting the amount of blood returning to your heart.
• The amount of blood your heart pumps declines
• Your working muscles will receive less oxygen-rich blood
• Your body will aerobically produce less energy
• You’ll be forced to slow down.

That’s not a pretty picture, right?

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

Here are the signs of dehydration.

• Thirst
• Dry mouth
• Feeling sluggish or lethargic
• Dry eyes
• Dizziness when running

As dehydration gets worse, the symptom will become much more severe, including:

• Muscle cramps
• Heavy legs
• Intense headaches
• Nausea and confusion
• Gi distress
• Extreme fatigue
• Stopping to sweat altogether
• Sharp decrease in running performance and output
• Dark urine with less volume

Ignore these, and hydrastine can rapidly cause heat exhaustion or heat stroke, resulting in hypovolemic shock and eventually death.

Additional resource – How to prevent nausea when running

Stats on Dehydration

Think you’re already drinking plenty of water, think again.

Research has reported that over 75 percent of Americans are walking around dehydrated.

If you happen to be one of the dehydrated ones—and you’re a runner—logging the miles may mean putting yourself at risk.

Any sliver limning?

Research has reported that following a thorough hydration plan during exercise, when compared to drinking only when thirsty, improves endurance performance, and it will help you ward off some of the nasty symptoms below.

How to Prevent Dehydration During a Run

To prevent dehydration while running, take the following measures.

Additional Resource – What’s the best temperature for running?

Drink Water

The best way to prevent dehydration is, of course, to drink enough water all day long—and not just around your workouts. This means having frequent glasses throughout the day instead of chugging larger amounts in one go

The problem with drinking too much water within a short time is that it will force the kidneys to flush it. This, in turn, leads to frequent bathroom breaks. And you don’t want that.

What’s more?

When you chug in too much water, you’re also diluting your body’s sodium balance, increasing your risk of hyponatremia during your run. Hyponatremia is as bad as dehydration.

As a general rule, aim to drink roughly 2-3 mL per pound of body weight three hours before a workout.

If you’re running for a long time and/or exercising in the heat, consider adding a sport or energy drink to help restore carbs and electrolytes.

Timing also matters. Let me explain.

Before Runs

Start your runs well hydrated. Overall, I’d recommend drinking 16 to 20 ounces of fluids two to three hours before running and another 8 ounces 20 to 30 minutes before starting your session.

Additional reference – Stop peeing when running

During Running

You might not need to drink on the run for a session lasting less than an hour that invokes moderate effort.

Instead of pouring water over your head, drink it. Drinking cools you from the inside out.

As a rough guideline, take 4 to 6 ounces of water every 15 to 20 minutes during your long runs—or any run exceeding one hour.

Running a long distance? Consider sports drinks with 4-6 percent carbs to replace lost carbs and electrolytes.

You can also use a hydration running vest.

After Running

To replace your fluid losses after a run, drink 16 to 24 ounces—roughly two to three cups—of fluid for every pound of bodyweight lost during training.

You should also keep track of your fluid intake, thirst, urine color, sweat loss, and bodyweight changes. And remember that it’s more efficient to drink tiny amounts of water throughout the day rather than a lot all at once.

Keep Track

Drinking water helps you stay well hydrated, but keeping track of your hydration levels ensures you are actually taking in enough fluid or too much.

The easiest way to keep tabs on your hydration is to check your urine. If it’s lemonade or straw color, you’re well hydrated. But if the urine is dark and yellow—think apple juice color—you need more fluids.

Another reliable way to monitor your hydrating is by measuring your sweat rate. This is especially helpful following a long run in which you’re pretty sure you have lost a lot of body fluids.

You can do this by taking your pre-run bodyweight and deducting your post-run bodyweight, recorded in an ounce. The number you get is the amount of fluid burned during training.

The test is simple. Weigh yourself before and after running. Ideally, you should weigh roughly the same.

But if you noticed that you’d lost more than a few pounds, then you’re likely not drinking enough water.

Only shed one to two percent of body weight? Then you’re likely in the hydration sweet spot. But losing more than two percent of your body weight means you need more hydration during your long runs.

Additional resource – What’s the best temperature for running

How much?

As far as I can tell, there’s no one-size-fits-all hydration rule for runners since everyone has a different body weight, sweat rate, training level, exercise effort, speed, etc.

However, most experts drink about 16 to 24 ounces of fluid for every pound lost, then plan to boost your fluid intake the next time you run.

In other words, if you shed more than two to three percent of your body weight during a workout, drink around 1.5 liters of fluid for each kilogram of lost body weight.

I’d also recommend eating something—think of a snack that contains some carbs and protein—to help kick off the recovery process.

Remember that it’s not easy to maintain your body weight during a long run, especially during the summer, so don’t feel alarmed if you lose more than a few pounds following a long run.

Additional resource – Ice bath for runners

Performance nutrition comes in all shapes and sizes, depending on an athlete’s sport and goals. I often get asked if an athlete needs to eat clean. As a sports dietitian, my answer depends on how one perceives the concept of “clean eating.” However, no matter the definition and whether I like it or not, athletes have been trending toward cleaner and more restrictive intake.

Unfortunately, it can be easy for an athlete, who often has an extremist personality, to take the concept of clean eating to an unhealthy level.

The philosophy of clean eating is aimed at providing whole foods with naturally-occurring fiber, vitamins and minerals intact with minimal processing. In addition, healthy clean eating habits should include consistency, balance and variety. Consistent meal and snack times combined with portion control teaches the body to have healthy boundaries with food.

Balance among food groups will promote macronutrient levels that make sense for weight management. Incorporating a variety of foods from each food group will increase our ability to achieve intake of a broad range of vitamins, minerals and antioxidants.

So what does a clean eating lifestyle exclude for athletes? Initiating a clean eating lifestyle does not mean that foods are required to be bland or unnecessarily limited. In fact, athletes often fail to meet their fueling and recovery demands the way it is because of demanding schedules and limited resources. Having said this, creating an additional barrier by limiting athletes to rigid food rules may do more harm than good. The first goal isn’t to identify what athletes can’t eat, but rather what they can.

A worldwide study of athletes from 24 sports across 58 countries illustrated that there is definitely a need for education on food choices, with making healthy choices being especially challenging when they are put into a buffet-style situations.

This dynamic creates the need for athletes to have access to pre-portioned healthy meal choices that make sense for fueling and recovery. Providing athletes with a variety of choices in the form of diversity from meal to meal rather than buffet-style presentation significantly reduces pressure to make the right choice and increases the chances that they will successfully meet their needs.

Prepared meal companies, such as Clean Eatz Kitchen, provide excellent solutions aimed at just this. Because every meal provides portioned-controlled whole foods, minimal preservatives, adequate protein and fruits or veggies as sources of antioxidants, technically every meal can be a right choice for an athlete to make!  

To reinforce the importance of focusing on whole food intake, we should talk about what the problem is with highly-processed foods. When foods are processed, several things take place. First of all, they are often stripped of nutritional value.

Let’s take grains, for instance. Refined grains are milled, a process that removes the outer bran and germ components to create a softer texture and optimize visual appeal. However, during this process, a grain also loses fiber, iron and B-vitamins. Often times, grains will then be enriched, which is an attempt to add nutrients back to the nutritionally-lacking food products.

Additional Resource – Here’s your guide to pre and post run nutrition

The same is true for fruits and veggies. It is not uncommon to see fruit juices and sauces or skinless veggies created for convenience purposes, which often require fortification because they have been shed of their nutritional value. Attention to these seemingly unnecessary nutritional stripping and refortifying processes has inspired an increased focus on “whole foods” and “clean” food products. Because honestly, wouldn’t it make more sense to just produce whole food products from the beginning? 

In addition to the loss of essential nutrients, food processing can also pack foods full of unwanted ingredients.

As highlighted by the Harvard School of Public Health, overconsumption of highly-processed foods often leads to weakened immunity related to high sugar and salt intake. High salt intake contributes to an increased risk for high blood pressure, heart disease and stroke. Excess sugar intake can amplify the risk for obesity, high blood pressure, inflammation, diabetes and fatty liver disease.

Chronic diseases such as these, in combination with limited intake of clean, wholesome foods such as fruits, veggies, whole grains and lean protein is a toxic combination for immune health. But not only is our physical health subject to an increased risk of early onset of aging and an increased risk for chronic disease comorbidities, unhealthy eating takes a toll on our mental health as well .  

Author – Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN. Resident Dietitian, Clean Eatz Kitchen