Your Guide To Treadmill Running Form

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How to Run On a Treadmill

Struggling to match your outdoor running efficiency on a treadmill? Don’t worry, you’re not alone.

Whether you’re a seasoned runner looking to avoid the elements or a newbie starting off in the gym, mastering your treadmill technique is key to optimizing your workout and avoiding injury

Let’s be real: your running form is the key to getting the most out of your treadmill workouts. Running with good technique improves your efficiency and reduces your risk of injury, whether outdoors or pounding the belt indoors at the gym.

I cannot emphasize this enough.

I’ve talked before about the principles of proper running form, but today, I’m shifting the focus to treadmill-specific running techniques.

This guide is for you if you want to maintain a steady pace and keep your joints safe while getting the most out of your treadmill sessions.

Start with a Good Posture

Before you press ‘start’ on the treadmill, take a moment to check your posture. Proper alignment from the get-go sets the stage for a successful and pain-free run.

When I started running on the treadmill, I had terrible posture. I didn’t realize how much it affected my performance until my lower back started acting up.

After reading up on proper running form, I focused on keeping my feet hip-width apart, engaging my core, and lengthening my spine. It felt weird at first, but after a few runs, it became natural. Not only did my back pain disappear, but my runs also felt more efficient.

Here’s what to keep on mind:

  • Ensure your feet are hip-width apart,
  • Keep your toes are pointing forward,
  • Keep your core is engaged, and
  • Keep your spine is lengthened.

I hate to sound like a broken record, but proper posture sets the foundation for a successful run. You don’t want to hunch or slouch right from the get-go—that’ll only lead to discomfort later.

Avoid Hunching

One of the most common mistakes I see people make is staring down at their feet or fixating on the treadmill’s dashboard.

I’m also guilty of this. I used to constantly look down at the treadmill’s dashboard—checking my pace, time, distance… you name it. But after a while, I noticed that my neck and shoulders were always sore after a run. It wasn’t until I learned to keep avoid hunching that the soreness disappeared.

Here’s what you need to do: keep your head up and eyes forward, as if you’re scanning the horizon on an outdoor trail.

Simulate Outdoor Running

Treadmill running should mimic your outdoor running form as much as possible. Keep your back straight, look forward, and pay attention to your stride length—don’t shorten or lengthen it just because you’re on a treadmill.

Want to make it even more realistic? Add a slight incline of 2-3% to replicate your natural resistance when running outside. I routinely set the incline to 2% or 3%, and I feel like I’m getting a workout closer to my outdoor runs.

Plus, it’s a great way to prepare for hilly terrain without leaving the gym.

Let Go Of The Rails

I get it; sometimes fatigue sets in, and it’s tempting to hold onto the treadmill’s handrails.

I’ll admit it—I used to hold onto the handrails during treadmill runs. It made me feel more stable.

But trust me, it’s better not to. Holding onto the rails changes your natural running form and can increase your risk of injury.

Instead, rely on your arms for balance.

Plus, when you engage your upper body, it helps tone your arms and core.

So, let go and let your arms do some of the work!

Use Your Arms

Speaking of arms, ensure they work with you, not against you.

I felt a huge difference once I started focusing on my arm swing.

Before, my arms would move randomly, or I’d barely swing them at all. Now, I keep them at a 90-degree angle and let them naturally swing as I run. It helps me stay balanced and keeps my whole body in sync. This coordination not only keeps you balanced but also boosts your overall running efficiency

Strike Right

Your foot strike on the treadmill should be the same outdoors. Aim to land on the ball of your foot, not your heel, and ensure your feet are landing under your body, not out in front or behind. Short, choppy strides are tempting on a treadmill, but try to keep your natural stride. If something feels off, slow down and check your form.

No Forward-Leaning

While leaning forward a bit when running outdoors is natural, you don’t need to do that on a treadmill. The machine is already pulling your feet backward, so leaning too far forward can cause strain on your back and neck. Keep your body upright to avoid discomfort or injury.

Run in The Middle

Another common mistake is running too close to the console at the front of the treadmill.

I’ve found myself many times running running way too close to the front of the treadmill, almost bumping into the console, which is the recipe for disaster.

My best advice? Try to run in the middle of the belt, about a foot away from the console,. This allows for a more natural arm swing and help you stay balanced, especially during longer runs.

It also gives you enough room to move freely.

What’s not to like, really!

Relax

Relaxing your body while running is just as important on a treadmill as outdoors. Keep your shoulders loose, unclench your jaw, and focus on breathing.

Deep, controlled breaths will help you stay relaxed and prevent unnecessary tension, which can lead to discomfort or injury.

I’d recommend checking in with my body during a run—relaxing your shoulders, unclenching your fists, and focusing on deep breaths. This should help keep you comfortable and relaxed, even during tough workouts.

Common Treadmill Running Mistakes (and How to Fix Them!)

Even seasoned runners can slip up on treadmill form, especially if they’re not used to the stationary feel. Here are some of the most common treadmill mistakes I see—and how to correct them to keep your runs safe and effective.

Holding onto the Handrails

Gripping the handrails might feel natural, especially on a higher incline, but it actually disrupts your form and balance. It can also strain your shoulders and back over time.

Fix: Lower the incline until you feel comfortable running without holding on. Keep your arms bent at about a 90-degree angle and swing them naturally as you would on outdoor runs. This helps engage your core and improves overall balance.

Overstriding

Overstriding—landing with your foot too far in front—can create impact forces that stress your knees and hips. This is a common issue for runners who haven’t adjusted to the treadmill’s consistent pace.

Fix: Focus on landing your foot directly beneath your body with each step. To prevent overstriding, try increasing your cadence to around 170–180 steps per minute, which often naturally shortens stride length and keeps your form efficient.

Excessive Leaning Forward

Leaning too far forward can throw off your alignment, causing lower back strain and disrupting your stride. This is especially common when runners try to match the belt’s speed and lose track of posture.

Fix: Think about running tall, as if a string is pulling you up from the top of your head. Keep your gaze forward (not down at the treadmill console!) and your shoulders relaxed. Engaging your core can also help you maintain an upright posture throughout your run.

Running Too Close to the Front of the Belt

Staying too close to the treadmill’s front panel can restrict your movement and affect your natural stride. It may also cause you to tense up, impacting your form.

Fix: Position yourself in the middle of the belt, allowing for natural movement. If you’re worried about slipping back, start at a slower speed and build up gradually until you feel comfortable in the center.

Ignoring Incline Settings

Running on a completely flat treadmill can feel unnatural, as outdoor running usually involves some degree of incline. A slight incline can better mimic outdoor running and reduce the risk of joint strain.

Fix: Try setting the treadmill at a 1-2% incline to simulate outdoor conditions. This small adjustment improves your form and can help prevent shin splints by reducing the repetitive impact of flat running.

Research-Backed Insights on Treadmill Running Form

Good treadmill form isn’t just about looking smooth—it’s about running safely, efficiently, and effectively. Research backs up the importance of form when you’re on the treadmill, especially if it’s a regular part of your training. Here are some science-backed insights to keep in mind:

Treadmill Running’s Effect on Muscle Activation

Studies have shown that treadmill running slightly changes the way your muscles engage compared to running outside. According to a study published in Medicine & Science in Sports & Exercise, treadmill running can reduce the activation of hamstrings by about 10–15% compared to outdoor running, which could lead to muscle imbalances if not managed.

By staying aware of your form—like maintaining a midfoot strike and keeping your posture upright—you can help reduce these imbalances and protect your muscles over the long term.

The Value of Cadence and Shorter Strides

Maintaining a quick cadence and shorter strides can also benefit your form and reduce joint stress on the treadmill. A study from the Journal of Sports Science found that runners who kept a cadence of around 170–180 steps per minute on a treadmill had lower ground reaction forces, which translates to less impact on the knees and ankles. This cadence can help you avoid overstriding, making your run smoother and more sustainable, especially during longer sessions.

Conclusion

And there you have it! Running on a treadmill might feel different at first, but with the right form, it can be just as effective—if not more so—than running outdoors.

By focusing on posture, staying relaxed, and using proper technique, you’ll get the most out of your treadmill sessions while reducing the risk of injury.

If you’ve got any questions or need more tips on treadmill running, feel free to leave a comment below!

Thanks for stopping by, and as always, keep running strong!

David D.

The 6 Must-Have Running Gadgets

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Running Gadgets

Running is one of the most convenient and simple forms of aerobic exercises in the world.

You can do it virtually anywhere without needing a gym or fancy gear.

That said, technology can improve almost everything we do—running is no exception.

Thanks to the massive growth of fitness wearable technology, running gadgets have become a training necessity.

Whether you’re looking to measure your training data, have the upper hand over your competition, or you want to put technology to your advantage, many gadgets will meet your needs and help you reach your goals. If you’re also interested in improving your recovery and flexibility, you might want to explore the best mobility app, which can offer a tailored approach to enhancing your performance.

The Running Gadgets You Need To Have

In today’s post, I’ve put together a list of the must-have running-related gadgets and tools to help you run your best for the year ahead.

With these gadgets, you can keep track of your pace, monitor your heart rate, protect your body, learn how to be efficient, and so much more.

Enjoy

  1. A GPS watch with Heart Rate Monitor

If you’re into analyzing training metrics, you’ll love GPS watches.

With a GPS watch, you can track all kind of information.

You can monitor your pace, training time, distance, calorie burn, and how to get back to the starting point, and so much more.

Also, look for sweat-resistant rubber watch straps that won’t irritate your skin while you’re working out.

This makes them great for a variety of different exercises—not just running.

Your exact choice is a matter of your training goals and budget.

Remember that the most expensive brand isn’t always the best gadget for achieving your running goals.

The Price

You can find GPS watches in a wide range of prices and style—guaranteed to fit any budget or personal preference.

The usual prices range from around $100 and run s high as $1000 or more.

The more you spend, the more features you get.

2. Wireless Headphones

Research has revealed that listening to music while exercising can keep you in the zone for longer and help you improve your training performance and experience.

That’s one reason why investing in a proper set of running headphone is worth it.

That said, your standard smartphone earbuds do not make the cut.

Instead, you’ll need a set of proper running wireless headphones if you’re serious about making the most out of music when running.

Ask yourself the following when choosing your next running headphone:

  • Are they waterproof/sweatproof?
  • Are the volume controls easily adjustable?
  • Are they compatible with running apps?
  • Are they light enough that they won’t bounce around while running?
  • Do they provide a secure fit so you can get lost in the music while pounding the pavement?

If a given set does not meet a couple of more of these requirements, then keep looking.

Additional resource – Prescription Glasses for runners

woman runner headphone

The Price

Again, there are many wireless bud options for runners in a wide range of prices and styles.

It’s all up to you and how much you’re willing to shell out on a pair.

In general, they can set you back by $40 to $150.

Remember to give them a test run inside the store before you make the purchase.

3. Knuckle Lights

If you have a full-time job and kids to look after, hitting the pavement early morning or later in the evening are often the only options you got for logging in your miles.

If you want to ensure excellent visibility when braving the dark outdoors, then knuckle lights are precisely what you need.

Knuckle Lights are designed to be worn on the outermost part of the hands, in the ideal position to illuminate the entire area in front of you.

Make sure to pick ones that are lightweight, waterproof, and come with adaptable straps so you can make them fit comfortably around your knuckles while running.

Price Range

Expect to pay about $30 to $40 for a good set of knuckle lights.

4. Foam Roller

Pounding the pavement places your muscles and fascia under a constant process of breakdown.

This can cause inflammation and irritation to the connective tissues surrounding your muscles, resulting in tight muscles and a host of mobility issues.

Here’s the good news.

Known as “poor man’s massage,” foam rolling is exactly what you need to fix this damage.

This handy tool can help you dig deep into your muscles to break up scar tissue, speed up recovery, and improve overall mobility.

Foam rolling is a type of self-myofascial release, or in other words, a soft tissue massage.

It places pressure on the soft tissue to increase blood flow, release tightness, promote muscle recovery, and so much more.

More specifically, the foam roller directly targets your facia.

This is a fibrous layer of connective tissues that encloses all of the muscles in your body.

The Price

Unlike some of the other items, a foam roller is pretty affordable, costing about $10 to $30, depending on the size you want.

Running Gadgets

5. Yaktrax

Are you a serious runner who wants to keep hitting the pavement all year long?

I got the perfect solution for that.

Yaktrax devices consist of slips that attach themselves to your running shoes.

These provide enough grip to allow for walking and running on ice and/or snow-covered streets and trails.

This should increase training consistently and keep your training year-round.

A good set should be super light to the point that they don’t interfere with your stride.

Price Range

Yaktrax devices are priced within the $20 to $40 range.

6. A Running Belt

A running belt is more than a fashion statement.

It’s is a training necessity that helps store your water bottle, iPod, keys, and pretty much anything else you’d need to bring along while running.

Choose a belt that sits comfortably against your body so that you don’t have to worry about it bouncing around on every step you take.

The belt should have adjustable straps and buckles.

Price Range

Prices differ widely starting from $10 to up to $50 or more, depending on your own needs and preferences.

Conclusion

There you have it!

The above gear items are some of my best suggestions if you want to use a few tools to improve your running experience and training without breaking your bank.

Make sure to pick whatever gadget you feel like you need it the most in your life.

The rest is just detail.

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

In the meantime, thank you for reading my post.

Keep running strong

David D.

Couch to 5K Plan in 8 Weeks Explained

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Getting into running can feel overwhelming—I’ve been there. Running can seem intimidating when you’re out of shape or new to fitness.

Remember, every runner begins with a single step.

Believe me, when I first started, circling the block seemed like a marathon.. But guess what? I did it, and so can you.

If you’re feeling hesitant, let’s talk about the Couch to 5K plan—a great starting point.

This program is perfect for beginners, guiding you from couch potato to 5K finisher in just 8 to 9 weeks.

As a coach, I love how simple and effective it is for new runners, and I’ve seen it work wonders for people at all fitness levels.

Let’s get to it.

What is the Couch to 5K Program?

The Couch to 5K is designed to guide absolute beginners from sitting on the couch to running a full 5K (3.1 miles).

It mixes walking and jogging to gradually build your stamina—Ideal for new runners or anyone getting back into it after a break

Josh Clark of Cool Running initially designed the C25K plan for his 50-something mother in the 1990s. Then, in 1996, Josh posted the plan on a blog called Cool Running.

Unfortunately, that blog has since been discontinued (acquired by Active.com for an undisclosed amount). Since then, the program has exploded in popularity.

The original plan involves three workouts per week with a recovery day in between and a different schedule for each of the nine weeks.

This is done by keeping each session doable by mixing jogging and walking to gently build a solid cardio base without overdoing it.

You’ll slowly increase intensity from one week to the next without you or your body noticing.

Over the past 25 years, hundreds of running blogs have copied and tinkered with this original plan.

There are eight and 16-week versions, and I’ve included my own C25K 9-week plan in this article. The initial program takes around nine weeks to finish.

In 2016, this beginner’s running plan was also turned into a free app called C25K, becoming one of the most popular fitness apps.

C25K quickly became one of my favorite tools when working with beginners.

It’s user-friendly and eases you in gently

Whether you’re a lapsed high school runner or a total novice, this plan works for everyone

How Long Does it Take?

A great feature of C25K is its flexibility. The standard plan takes nine weeks, but you can adjust it to suit your pace.

Some runners finish in 8 weeks, while others might take ten or even 12 weeks.

And that’s fine!

What matters is that you’re building a running habit, and that’s the real win.

Does Couch to 5K Actually Work?

In a word: YES. This starter plan has ignited the passion for running in millions

If you’ve ever doubted your ability to run, the Couch to 5K will change your mind.

How come I’m so confident?

The plan works like a charm because it tells you EXACTLY what to do without needing to figure it out on your own—as long as you’re good at following instructions.

You’ll be training three times a week for around 30 to 40 minutes each session. I suggest training every other day to ensure adequate recovery.

In the first week, you’ll start with six to eight one-minute jogging intervals.

Next, you tack on an extra 30 seconds to the jogging intervals in week two while adding a full-minute walking break between each jog.

Ideally, these initial sessions should feel almost effortless, making the program ideal for anyone who isn’t used to running—or exercise.

The Average 5K Pace

On average, men run a 5K at about 11 minutes per mile, and women at about 13., resulting in finish times of roughly 35 and 42 minutes.

Remember, the key term here is ‘beginner.

Experienced runners might manage a mile in 7 or 8 minutes, crossing the finish line within 20 to 25 minutes.

Check the chart below for more:

Get the full scope here.

You can also learn more about 5K paces here.

How to Train for Your First 5K

As you work through the beginner’s running plan, don’t forget to include a good warm-up and cool-down routine with every workout.

Warming up prepares your body for action, reducing the risk of injury and improving your performance. Cooling down helps your heart rate return to normal.

These steps are crucial to your training, so make sure not to overlook them!

Listening to Your Body

One of the most important lessons I’ve learned in my running journey is to listen to your body. Overdoing it too quickly can cause injurie like shin splints or a runner’s knee.

If something doesn’t feel right, take a break. It’s always better to miss one run than to sideline yourself for weeks because of an injury.

Eat Well

Food is fuel. Accordingly, the main objective of eating should be to fuel you up, not to fill you up.

I keep saying this because it’s so true.

We are, after all, what we eat.

Your diet can either speed you up or slow you down significantly, so pay attention to what you put into your mouth.

Check out the following post on how to maximize your nutrition.

The Couch To 5K Plan In 8 Weeks

This sofa to 5K schedule includes running, walking, and resting. This mix will help you get fit enough for a 5K distance without getting hurt.

Starting slow this way will help tame the risks of injury, fatigue, and stress while also improving your overall experience, endurance, and training enjoyment.

For example, during the first two weeks, you’ll jog for 15 to 30 seconds, then walk for one to two minutes, repeating for 20 to 30 minutes.

As training progresses, you’ll jog—and eventually, run—more while taking shorter and fewer walk breaks.

Once you get to the last week, you can run just over three miles without stopping.

That’s the ultimate goal of this beginner training program.

Pick three days of the week and ensure you don’t run consecutive days. Feel free to cross-train or rest on your non-running days.

Common Questions About Couch to 5K

While I can’t read minds, I bet you have some questions about starting my couch to 5K plan. No hard feelings.

Let me address some of the my common concerts.

What if I miss a week?

Life happens, and it’s normal to miss a week here and there. Missing a week isn’t the end of the world—just resume where you stopped or, if you feel like you’ve lost a bit of endurance, go back one week and resume from there. The most important thing is to stay consistent and not rush yourself.

Can I repeat a week if I’m not ready to progress?

Absolutely! Couch to 5K is all about building up gradually. If you find a week particularly challenging, repeat it until you feel confident moving forward. Remember, this is your journey—going at your own pace is perfectly fine.

I’ve Never Ran Before. Will I be able to improve?

The C25K plan is designed for beginners—like complete newbies without running experience.

You’re on the right path as long as you do the sofa to 5K at your own pace.

As a beginner, you’ll need time for your body and mind to adapt to running.

Push harder than last time, and you might develop injuries like Achilles tendonitis, runners knee, shin splints, or plantar fasciitis.

Will the Couch to 5K Plan Help me Lose Weight?

A lot of people take up running hoping to lose weight. And yes, running can help, but it’s not a magic bullet.

Running burns calories, but you must combine it with a healthy diet to see results. Think of running as one part of the bigger picture—fitness, nutrition, sleep, and stress management all play a role in achieving your goals.

So if you run for 60 minutes, get home, and stuff your mouth with junk food because you feel stressed at work and aren’t sleeping well, you won’t shed many pounds.

In other words, how much weight you’ll lose (or if any) while running completely depends on your body and the variables I mentioned above.

Do I need special shoes for Couch to 5K?

Yes, having a good pair of running shoes can make a big difference in comfort and help prevent injuries. Look for shoes that provide support, fit well, and are designed for running. Check out our Beginner’s Guide to Choosing Running Shoes for tips on finding the right pair.

How do I handle soreness or tiredness after a session?

Soreness is common when starting a new program, especially in the first few weeks. Make sure to stretch after each session, stay hydrated, and listen to your body. If you’re feeling overly tired, it’s okay to rest an extra day. Recovery is an important part of your progress!

Can I do Couch to 5K on a treadmill?

If running outside feels intimidating or the weather is an issue, you can complete this beginner’s running plan on a treadmill.

It’s a great option for those who prefer a more controlled environment for their workouts. I even have a guide on treadmill running to help you get started if that’s more comfortable for you.

What if I can’t run for the full time during a session?

That’s okay! Try your best, but don’t feel discouraged if you need to slow down or take a few extra walking breaks. The key is to keep moving and build up your endurance gradually. Every step forward counts.

Should I focus on time or distance?

In the beginning, focus on the time rather than distance. Couch to 5K is designed around time-based intervals to help you gradually build stamina without feeling overwhelmed by mileage. Pace yourself and trust the process.

What’s next after I finish Couch to 5K?

Once you complete Couch to 5K, you might want to try improving your 5K time, training for a longer race, or simply maintaining your new running habit. For those ready to take the next step, our guide on Moving from 5K to 10K can help you build on the fitness foundation you’ve created.

Check out my guide on Moving from 5K to 10K for tips on progressing to your next milestone!

Further Reading and Resources

For those interested in learning more about the science behind Couch to 5K and progressive running programs, here are some additional resources:

  • Runner’s World: “The Science Behind Couch to 5K Programs” – Link
  • American Council on Exercise: “Interval Training for Beginners” – Link
  • Journal of Strength and Conditioning Research: “Benefits of Incremental Training Programs for New Runners” – Link

Join the Conversation: Share Your Couch to 5K Journey!

Starting a new running routine like Couch to 5K is a big step, and every runner’s journey is unique. Whether you’re on Week 1 or have just crossed your first 5K finish line, we’d love to hear from you!

  • Share Your Experience: How is the program going for you? Do you have any personal tips for sticking with it?
  • Ask Questions: If you’re facing challenges or need advice, feel free to ask. Our community is here to support each other!
  • Celebrate Milestones: Let us know about your progress—every step counts!

Leave a comment below and connect with fellow runners. Your story or advice might be exactly what another runner needs to keep going!

Found This Guide Helpful? Share It with Fellow Runners!

If this Couch to 5K guide has helped you, consider sharing it with friends, family, or anyone who might be interested in starting their own running journey. Together, we can build a supportive community of runners who motivate and inspire each other!

Lose 100 Pounds Safely – The Fast Track Guide That Works

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If your goal is to lose 100 pounds or more, it usually means that your weight is high enough to put you into the obese or morbidly obese category.

When it’s the case, you’re at an increased risk for a whole range of health issues including high blood pressure, diabetes, heart diseases, some cancers, etc.

Here’s the good news.

Losing those extra pounds can help cut the risk. It’s also going to make you feel better overall. That said, trying to lose that colossal amount of weight can be a testing process. It won’t happen overnight, for sure.

But rest assured that with the proper mindset, adequate exercise, and the right diet program, you can do it.

Taking it one step at a time and making a few minor changes to your exercise, nutrition and lifestyle makes weight loss much more achievable and manageable.

But first things first, how quickly can you lose 100 lbs? Let me explain

How Long Does it take to Lose 100 Pounds?

I hope I’d the exact answer. I hate to break it to you but the process of weight loss is a little bit complicated. It’s also non-linear, meaning that losing 10 pounds last month won’t guarantee that you’ll lose the same amount this month as well. This is one reason so many people get frustrated with weight loss plans.

But over all, with the right diet, exercise, and lifestyle choices, you can realistically set a goal of losing a 100 pounds within a period of 12 to 18 months. That amounts to to 1-2 pounds per week.

But, remember this is just an estimate from my own experience. I read stories about people who were able to lose a 100 pounds in six months, but I think it’s rare. So I’d recommend you keep your expectations realistic (more on this later).

How To Lose 100 Pounds?

Without further ado, here are my best guidelines and tips on how to lose 100 pounds  the safe way. I hope you find them useful.

  1. Start with Realistic Goals

Your first step to losing 100 pounds starts with a realistic goal, especially when it comes to how long it’s going to take.

Losing that amount is a challenging goal and will require you to wholeheartedly commit to your plan for an extended period.

You didn’t put on 100 pounds overnight by eating more slice of pizza than you should. Instead, you gained it so slowly that you didn’t realize it’s happening until it was too late.

Therefore, you’re not going to lose it like some infomercial.

It won’t happen overnight, or in a week, or a month, even likely over a year. You’ll need to think long term and never lose sight of your main goal.

In general, a healthy weight loss rate is one to two pounds a week.

It might take one to two years to lose 100 pounds. If you’re lucky, you can reach this in 50 weeks.

Sure, one year is a long time to wait and see your weight goal coming true, yet it beats the alternative of staying fat and sad for life.

2. Start Exercising

Regular exercise, especially aerobic training, is great for burning calories and shedding the pounds. However, if you’re already too overweight, exercise—as in intense and hard training—can be too much on your body.

Shoot for at least 150 to 180 minutes of moderate-intensity exercise each week. Some of the best cardio exercises include power walking, jog-walking, biking, swimming, or using the elliptical.

I’d recommend that you start your journey to losing 100 pounds with walking. You can begin walking or jog-walking for 20 to 30 minutes a day. Work it up to 45 minutes then increase it again. Just make sure it’s done in a very gradual and slow manner.

Most importantly, find an exercise program that you genuinely enjoy. That way you’ll be more likely to stay consistent to it over the long haul.

Experiment with various types of workout program. This will help you get a good idea of what type of training routines will most like to keep doing long term.

Additional resource – Running with diabetes

 

3. Write A Meal Plan

Getting on the 100-pound loss journey will require you to rethink your eating habits.

You can never sustain a fad, restricting diet, so you gonna have to design your own healthy, weight-loss friendly, eating plan.

Once a week, preferably on a Sunday, sit down and plan out every one of your meals and snacks for the next seven days.

Start with seven days of meals. Plan out your breakfasts, lunches, dinners, snacks, and healthy drinks.

Once your plan is done, post it up where you can see it so every day you’re reminded that you have a plan.

As you get into the groove of healthy meal planning, your eating plan will get less complicated as you get to know what works the best for you.

I’d recommend that you find a few meals you like the most then stick to them. This will help you save a lot of time and headache.

Here’s a great resource on the right diet program.

4. Get Rid of Unhealthy Food

Declaring your home a junk-food free zone can be a complete game-changer for losing weight.

Why? Because it creates a healthy environment that supports your weight loss—instead of being a hindrance to it.

As I always like to say, out of sight, out of mind—and mouth. The more junk food you have laying around, the more likely you’ll give in to temptation.

Get rid of anything that’s unhealthy that includes chips, cookies, crackers, cupcakes, ice creams, and sweet beverages, such as fruit juice and soda. All these items have to go.

Instead, load up your pantries with fresh vegetables and fruits. Keep these at eye level. That way, you’re more likely to reach for something healthy.

5. Keep Track

You cannot improve on what cannot be measured. This is true whether you’re the CEO of 500-fortune company or simply trying to lose 100 pounds.

Keep a daily record of your weight, blood sugar levels, water intake, blood pressure, amount of sleep, mood, length and intensity of your exercise, and everything you put in your mouth.

Don’t take my word for it. Research shows that keeping track while trying to lose weight makes it more likely that you’ll achieve your goals and keep the extra pounds off long term.

This also should serve as a reference point to which you can look back and take stock of how much progress you’re making.

Additional resource – Here’s how to lose body fat.

6. Track Your Progress

Keep your eyes open on all signs of weight loss. The numbers on the scale are not scripture, and they shouldn’t be the only source of feedback you have.

As you stick to your program and lose weight, you’ll notice a major change in your body composition—you’ll see your body shape changes as well.

Use this feedback a way to push yourself and as a way to determine what works the best for so you can make the right changes. The more pounds you shed, the more motivated you’ll feel to keep going. That’s simply human nature.

Here the stats to keep track of:

  • Keep track of how your clothes fit
  • Keep track of how you feel from day to day.
  • Measure the circumference of your thighs, waist, neck, and arms.
  • Measure your body fat percentage

7. Get a Support System

Having the right support system around is a non-negotiable. It’s what’s going to help you keep going whenever you feel like quitting.

It will take a long time to reach your weight loss goal, and it may be along the journey, having the right support system to motivate and encourage you is supercritical.

Find positive people that can hold you accountable and be there for you when you need them for emotional support.

What’s more?

Look up in person or online support groups—there are plenty to go around—and join as many social media groups as possible. That way you’re more likely to meet people who are going through the same ups and downs, which will make you feel like you’re not alone.

100 pounds

8. Expect Plateaus

This is a hard pill to swallow for most.

You’re doing all you’re supposed to be doing—exercising, eating healthy, keeping track of everything–but the scale won’t bulge. This can be quite frustrating.

Here’s the truth.

Don’t worry if you hit a plateau. There will be points where your weight will fluctuate for what it seems like an eternity. Don’t let that deter you.

Plateaus happen to everyone. They’re a sign that you have to figure out what’s wrong with exercise and/or diet plan.

Don’t feel so defeated when—it’s just a matter of time—hit your first plateau. Instead, keep doing the good work. You’ll eventually change the way you’re working out or eating, and try different approaches, and eventually break through the plateau.

Stay focused, keep pushing through, and never give up. It’s only a failure when you give up.

Have faith in the infinite wisdom of the universe—or something like that.

The Conclusion

There you have it! These diet, exercise, and lifestyle measures are some of the best things you can do right now to get on the path to lose 100 pounds or more in a relatively short—but very realistic and healthy—time frame. You just need to start today—and never deviate. The rest is just detail.

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

In the meantime thank you for reading my post.

Keep running strong.

David D.

 

Does Running Help you Last Longer In Bed?

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picture of sex

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

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

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

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

Feel-Good Chemicals That Boost Your Libido

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

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

Improved Confidence

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

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

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

Your Orgasms Get More Intense

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

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

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

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

Your Orgasms Get More Numbered

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

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

Running Makes You More Fertile

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

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

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

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

Doing It Too Much

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

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

Again, don’t take my word for it.

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

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

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

Actionable Tips for Balancing Running and Sexual Health

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

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

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

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

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

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

The Conclusion

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

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

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

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

Unleash Your Inner Athlete: Defeating Calf Pain for Runners

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picture of Calf Pain

Tired of those pesky calf pains cramping your stride? Well, you’re in luck because we’ve got the inside scoop on how to kick those calf issues to the curb!

I get it – calf troubles are like that uninvited guest at your running party. But fear not, because with a little TLC for your calf muscles (and all those other running buddies), you’re not just avoiding injury land, you’re also on the fast track to boosting your endurance and unleashing your inner athletic beast!

So, lace up those running shoes, and let’s dive into the world of calf care to keep you running smoother and faster than ever before. Ready? Let’s roll

The Anatomy Of The Calves

Let’s kick things off by getting up close and personal with your calf muscles – those unsung heroes of your lower legs.

Meet the Dynamic Duo:

Gastrocnemius Muscle:

This is the big shot, the one responsible for that curvy calf shape you flaunt. It’s like the Hollywood star of calf muscles, visible and impressive.

Soleus Muscle:

Now, meet the quieter sibling. The Soleus muscle hangs out beneath the Gastrocnemius, flatter but no less important. It’s like the talented understudy doing a lot of the heavy lifting.

These two buddies are your ticket to ankle and foot action. When they’re happy and healthy, you’re in business!

But wait, there’s more to this calf tale. Your lower legs are like a bustling city, complete with a complex network of muscles, joints, and tendons. Unfortunately, it’s also a hotspot for runners’ woes.

What Is Calf Soreness?

Calf soreness is like your muscles’ way of waving a red flag. It’s completely natural and usually happens because your calf muscles, mainly the gastrocnemius and soleus tag-team, are reacting to the demands you place on them during your runs.

Now, when might you experience this unwelcome visitor? Well, it’s an equal-opportunity annoyance – whether you’re a newbie runner, making a triumphant comeback after a running hiatus, or pushing your limits with more miles or speed. Calf soreness can sneak up on you at any of these times.

So, how does it manifest? Imagine feeling like your calf muscles are throwing a bit of a tantrum. You might get spasms, a nagging pain, or that awkward pulling sensation, especially when you’re flexing or pointing your foot.

But here’s the plot twist: The reasons behind calf soreness can be as varied as a box of chocolates.

For mild soreness, you might have forgotten to do your warm-up or didn’t keep up with your water intake – simple fixes, right? But for those pesky strains, you might be dealing with muscle imbalances or not-so-great running form.

Is it Okay To run With Sore Calves?

Alright, let’s address the burning question: Is it a good idea to hit the pavement when your calves are throwing a fit?

Here’s the scoop: If you’re dealing with the occasional calf soreness after your runs, especially the tough ones or those epic long-distance adventures, you’re probably in the clear to keep on truckin’.

But (and it’s a big “but”), if that calf soreness becomes a clingy, long-term companion that’s messing with your daily life, it’s time to put on the brakes. Chronic soreness is like a neon warning sign, and you shouldn’t ignore it.

You see, while some discomfort is par for the course when you’re diving into running or amping up the intensity, chronic calf soreness is like your body’s way of shouting, “Houston, we’ve got a problem!”

So, here’s the deal: Listen to your body.

If your calves are just having a minor grumble, you can probably lace up those running shoes and keep going. But if it’s more of a full-blown protest, it’s time to give your legs a break and figure out what’s going on

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Common Conditions Behind Calf Pain In Runners

Now let’s dive a little deeper into the medical conditions that could be to blame for your calf soreness and issues.

What are Calf Pulls?

Also known as calf tears or strains, these are like an unwelcome surprise party for your calf muscles.

Imagine one of your calf muscles, usually the big shot called the gastrocnemius, getting stretched way past its comfort zone, and then it decides to part ways with the Achilles tendon. Ouch!

Now, what might trigger this dramatic exit? It could be a classic case of “too much, too soon.” You know, when you amp up your training volume without giving your muscles a proper heads-up.

Or, it could be a sudden plot twist – a swift push-off, a gravity-defying jump, or a lightning-fast turn. Your calf muscles weren’t expecting this action movie stunt, and they might just decide to protest.

So, how does it feel when a calf pull gate-crashes your workout? Well, picture this: You’re in the middle of your run, and suddenly, you might hear or feel a bit of a pop or snap in the muscle. But the real star of the show is the sharp pain that follows, hitting you square in the back of your calf. Ouch, again!

Over the next few hours, your calf might act like it’s throwing a tantrum – it’ll feel sore and stiff. But don’t worry, you can still put some weight on it, even though it might not be the comfiest experience.

Now, if your calf pull is playing the role of the villain, you might notice some bruising and swelling.

Additional guide – Running with bunions guide

What are Shin Splints?

Shin splints are like a protest from the muscles and tissues that cozy up to your shinbone, aka the tibia. These tissues decide they’ve had enough and start sounding the alarm.

Here’s what you might feel: a persistent, dull ache or a sharp “hey, pay attention to me” kind of pain on the inside of your lower leg bone. It’s like a cranky neighbor who won’t stop complaining when you’re walking, running, or putting any weight on that leg.

So, what’s cooking in the shin splints recipe of discomfort? There are a few ingredients:

  • Terrain Trouble: If you’re a fan of pounding the pavement on hard surfaces, that can be like a battle cry for shin splints.
  • Pronation Problems: Overpronation, where your feet roll inward excessively, can be a contributing factor. It’s like your feet are playing a game of Twister, and your shins aren’t having any fun.
  • Shoe Shenanigans: Wearing the wrong shoes can be a real party pooper. Imagine trying to dance in shoes that just don’t fit – your shins are feeling that discomfort.
  • Calf Quandary: Ah, the calf muscles strike again! When they’re tight and weak, they can be like the orchestra out of tune, creating havoc in your lower legs.

Now, here’s the kicker – the pain tends to be a bit dramatic at the beginning of your run, like an overture, but it often mellows out as you warm up.

What are Stress Fractures?

Stress fractures are like the result of a battle between repetitive microtrauma and your bones’ ability to heal themselves. These tiny cracks appear on the surface of your tibial bones, and they happen because your bones are taking a beating that they can’t quite keep up with.

Now, here’s the tricky part – stress fractures love to set up shop in specific spots. They often choose the upper and lower regions of your tibia (the big shinbone) as their favorite hangout spots. Sometimes, they even venture down to the lower part of your fibula just to keep things interesting.

But here’s the catch: If you ignore them, these fractures don’t throw in the towel. They’ll actually get worse over time, transforming into a full-blown, “I-can’t-run-and-it’s-killing-me” kind of injury. Trust us, you don’t want to go down that road.

When it comes to recovery, stress fractures are like the marathon of shin injuries. They’re in it for the long haul. You’re looking at a strict rehab regimen and a substantial rest period – typically 8 to 12 weeks – for a full recovery.

Other Causes of Calf Pain

The above three conditions do not cover the full gamut when it comes to the conditions that can manifest as calf pain.

According to a vein doctor in Phoenix, there is a variety of ailments that can affect the calf muscles, as well as the tissues and blood vessels around it.

Here are a few :

  • Baker’s cyst
  • Compartment syndrome
  • Neurogenic claudication
  • Achilles tendinitis
  • PCL injuries
  • Trapped arteries or vessels, such as the popliteal artery.
  • Arterial claudication
  • Diabetic neuropathy
  • Varicose veins
  • Deep vein thrombosis

Additional Resource – Overpronation vs. Underpronation

How to Prevent Calf Pain In Runners

Take the following steps to reduce your risk of getting sore calf muscles after running.

Increase Your Load Gradually

When it comes to keeping those calves happy and pain-free, gradual progression is the name of the game!

Here’s the golden rule: Don’t overload the muscle. It’s like teaching your body to dance – you start with slow, smooth moves before attempting those fancy spins and leaps.

One smart strategy is to build your cardio base by running for time rather than obsessing over distance. So, for instance, aim to run for 30 to 45 minutes three times a week. Forget about tracking miles for now; focus on the clock instead.

Can’t quite hit that 30-minute mark without feeling like you’re sprinting a marathon? No worries! The walk/run method is your best friend. Start with a mix of walking and running, gradually increasing your running time while decreasing the walking intervals.

After a few months of patiently building your base, you can set your sights on distance goals. Once you’ve conquered those, you can even dabble in some speedwork to add a little spice to your running routine.

Stretch Your Calves

Flexibility is like the secret sauce to keeping those calf muscles happy and cramp-free when you’re out for a run!

Here’s the lowdown on how to stretch your calves like a pro:

  1. Slow and Steady Wins: Picture your muscles as a fine wine – they need time to breathe and loosen up. So, when you’re stretching, take it slow. Hold each pose for a good 30 to 45 seconds. There is no need to rush this delicate process.
  2. No Pain, No Gain is a Myth: Contrary to the saying, there should be no pain involved in stretching. If you feel pain, that’s your body’s way of saying, “Hold on, we’re not ready yet.” Ease up a bit, and keep a gentle pressure on the muscle until it decides to relax on its own. Be patient; your muscles will thank you.
  3. Both Sides of the Story: Balance is key. Always make sure to stretch both sides. You don’t want to have one flexible calf and one that’s feeling left out, right?
  4. Smooth Operator: When you’re stretching, think graceful and smooth, not bouncy and jerky. Bouncing can lead to strains or even muscle ruptures – definitely not the kind of excitement you’re looking for during your stretching routine.

Try the following stretches

Standing Calf Stretch

https://www.youtube.com/watch?v=6vEeaK3tvzE

Downward Dog

https://www.youtube.com/watch?v=j97SSGsnCAQ

Heel Drop Stretch

https://www.youtube.com/watch?v=4G9gZNLrIVI

If you want to take stretching to the next level, try yoga.

There’s a reason why a downward-facing dog works very well for lower body flexibility and mobility.

Warm-up

Here’s a golden rule to etch into your running routine: Never hit the ground running cold!

Instead, kick off your runs with a dynamic warm-up that’s like a wake-up call for your muscles. Here’s how to do it:

  1. Start with a 5-Minute Easy Jog: Think of it as a gentle invitation for your muscles to join the party. A slow jog for about 5 minutes gets your blood flowing and your body temperature rising.
  2. Get Dynamic: Now, it’s time to step up the game. Spend the next 5 to 10 minutes on a series of dynamic exercises. These aren’t your typical static stretches – they’re moves that activate your muscles, increase your heart rate, and prepare your body for action. Think high knees, butt kicks, leg swings, and hip circles.

This dynamic warm-up combo is like your secret weapon to prevent injury and optimize your performance on your run. It wakes up your muscles, lubricates your joints, and gets your body ready to tackle the miles ahead.

Stay Well Hydrated

Hydration is the unsung hero of your running journey, and it’s not just about avoiding calf soreness – it’s about keeping your entire body in top form!

Here’s the hydration playbook:

  1. Daily H2O Goal: Make it a rule of thumb to aim for at least 60 ounces of water every day. But here’s the twist – if you’re training in hot weather and turning into a sweat machine, you’ll need to up your game. More sweat means more water, so listen to your body and drink accordingly.
  2. Pre-Game Hydration: Start your workouts well-hydrated. It’s like giving your body a head start. Sip on some water before you hit the road, and make sure you’re feeling adequately hydrated.
  3. Sip While You Stride: When you’re out there running for more than an hour, don’t forget to keep sipping on the go. A hydration belt or handheld bottle can be your best friend during those long runs.
  4. Electrify Your Hydration: Electrolytes are your pals, too! They help maintain your magnesium, sodium, and potassium levels. So, consider adding a pinch of salt to your water or grab an electrolyte tablet to drop into a few glasses.

Improve Your Running Technique

If you suspect that your running technique might be contributing to your calf pain, it’s time to make some tweaks. Visualize yourself landing on the rear part of the ball of your foot rather than on your toes. This mental switch helps you instill a proper midfoot strike.

A midfoot strike is like a gentle kiss for your calf muscles. It distributes the impact more evenly and reduces the strain on your lower legs.

But here’s the catch – changing your running technique isn’t a one-time magic trick. It takes practice and patience. So, start with short runs and gradually work on maintaining that midfoot strike.

For more, check out this video.

Run In Proper Shoes

Getting the right pair of running shoes is another useful strategy for preventing calf soreness. I’d recommend heading to the nearest running specialty store and asking the staff there for advice.

Remember that you need to test a few pairs before you settle on the one.

For more on running shoes, check my following guides:

Strengthen Your Calves

Strength training is like the secret weapon in your battle against calf soreness while running – and eccentric training is the superhero of the story!

What follows are are some of the best exercises that target your calves. Aim to do them two to three times a week, preferably on your non-running days. It’s like a little extra TLC for your calf muscles.

Now, a word of caution. When you’re venturing into eccentric training, take it slow. The first few sessions may leave you with some muscle soreness – it’s like your muscles’ way of saying, “Hey, we’re getting stronger here!” But don’t overdo it; gradual progress is your friend.

Unleash Your Inner Athlete: Defeating Calf Pain for Runners – The Conclusion

There you have it. The strength exercises mentioned above are some of the best moves that can help not only prevent calf pain while running but also reach your full athletic potential. That’s a good thing if you ask me.

Now, the rest is up to you. You need to take action on what you’ve just learned. Or nothing will change.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Plantar Fasciitis Unveiled: Causes, Treatment, and Prevention for Runners

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How to Prevent Plantar Fasciitis When running

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

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

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

Fret no more.

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

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

Sounds exciting? Let’s get started.

What’s the Plantar Fascia?

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

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

It’s especially common in runners

Plantar Fasciitis is no stranger to runners.

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

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

The Process of The Injury

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

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

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

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

Causes of Plantar Fasciitis

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

Here’s the lowdown on some of them:

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

The Main Symptoms

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

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

Treatment of Plantar Fasciitis

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

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

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

Rest

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

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

Additional resource – How to Prevent ITBS in Runners

Massage for Reducing Pain

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

Here’s how you can do it:

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

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

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

Try Orthotics

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

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

Additional Resource – Overpronation vs. Underpronation

Kill the Pain

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

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

Stretch it

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

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

See a Doctor

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

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

How to Treat Plantar Fasciitis When Running – The Conclusion

There you have it.

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

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

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

As a runner, your feet are your best ally.

They take you wherever you want to go.

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

The rest is up to you.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Decoding Ankle Pain While Running: Causes and Solutions

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achilles pain

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

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

You see, our ankles are truly unsung heroes.

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

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

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

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

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

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

Ankle Pain Running Explained

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

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

So, what’s the deal?

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

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

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

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

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

Your Ankle Pain Running Guide

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

Ankle Pain Running – 1. Ankle Sprain

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

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

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

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

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

Treatment Of Ankle Sprains

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

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

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

Rest:

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

Ice:

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

Compression:

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

Elevate:

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

Anti-Inflammatories:

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

Baby Steps:

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

Seek Help if Needed:

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

Ankle Pain Running -2. Achilles Tendonitis

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

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

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

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

Treatment Of Achilles Tendonitis

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

Let’s talk treatment:

First Things First: Rest and Recovery

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

Chill Out with Cold Therapy

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

Self-Care for the Win

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

Anti-Inflammatories to the Rescue

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

Stepping Up the Game: Invasive Treatments

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

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

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

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

Ankle Pain Running – 3. Stress Fractures

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

Red Flags

Stress fractures come with their own set of warning signs.

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

Treatment of Stress Fractures

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

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

running shoes for overpronators

Ankle Pain Running – 4. Tarsal Tunnel Syndrome

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

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

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

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

Additional Resource – Your guide to runners itch

Treatment of Tarsal Tunnel Syndrome

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

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

Non-Surgical Arsenal: Rest, Ice, & NSAIDs

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

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

When Pain Persists: Seek Help

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

The Surgical Saga: The Last Resort

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

Conclusion

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

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

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

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

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post

Keep running strong

David D.

Underpronation Meaning – What is Under Pronation While Running?

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picture of underpronation

As a runner, you may have heard the word before—but what does underpronation (supination) mean and why is it (allegedly) a bad thing?

That’s what we are going to tackle in today’s as I’ll be giving you the full low-down on what under pronation is all about.

Hopefully, by the end of this post, you’ll be better placed to assess whether you suffer from supination and to know how to deal with it.

But first things first, let’s explain what under pronation actually entails.

Underpronation Meaning

Pronation refers to the normal rolling-in motion of the ankles and flattening of the arches that happen during the walking and running gait.

Some pronation is a must—ideally, 15% roll-in collapse at the ankle—as it helps distribute the shock of impact while walking or running.

Virtually everyone pronates, but to different degrees.

Some may pronate much more or much less than others. Too much pronation during the running cycle—what’s known as overpronation—can result in collapsed arches, or flat feet, and lead to trouble in the hips, knees, and, of course, the ankles.

Underpronation, also known as supination,  is the exact opposite of overpronation. It also comes with its own set of problems—some of them which we’ll discuss in today’s post.

In today’s article, I’ll solely focus on underpronation as I have already written an in-depth post on overpronation is a previous article that you can find here.

Under Pronation Defined

Also known as underpronation, supination is a foot positioning issue usually stemming from having high arches. Technically, it refers to the insufficient inward rolling of the foot after landing on the ground during the walking and running gait.

In a normal stride, the feet slightly roll inward and sit evenly on the heel so that the body weight is on the ball of the foot, then push off the big toe.

However, runners who supinate tend to rest the bulk of their body weight on the outer edge of the foot, then push off from toes instead.

This excessive stress placed on the outer edge of the foot, mainly on the pinky side, can cause problems for runners or any athlete performing high-impact sports.

Supination might be caused by having naturally high-arching feet. Certain muscle imbalances in the lower leg, improper footwear as well as a history of chronic injury, may also turn you into an under pronator.

The Issues of A Supinator Runner

If you tend to under pronate, chances are you may develop several conditions, some of which include

  • Knee pain
  • Ankle Sprains
  • Swelling of ankle or foot
  • Lower back pain
  • Plantar fasciitis, which inflammation of the sole
  • Calluses
  • Hammertoes or clawed toes
  • Running bunions
  • Bunions on the outer edge of the foot
  • Shin splints
picture of underpronation

The Main Signs Of a Supinator Runner

What follows are some of the most common signs that you may be an excessive supinator.

Assess Your Running Shoes for Supination

The simplest way to tell if you supinate or not is to check the wear pattern on the rubber on a used pair of shoes.

Start by placing your used running shoes on a table in front of you, then assess the back of the heels. If you notice drastic wear and tear on the outside, or lateral, portion of your shoes, then you most likely under ponate.

As a supinator, the outside of the heel of your foot strikes the ground first. Since the foot does not adequately roll inward after hitting the ground, the force of impact stays concentrated on that particular region of the foot.

That’s why you’ll notice much more wear on the outside heel as well as in the forefoot area—just behind the toes.

Check Your Foot Print

The second thing you can do is to examine your foot type. The wet test a good objective assessment that determines whether or not you underpronate.

To perform it, wet the bottoms of your feet with water, then step onto a flat surface, preferably walking across some cardboard, thick paper or any surface that clearly reveals a footprint. Remember to get print of both your feet to assess them closely.

Feet with a normal amount of pronation and healthy arches will leave a visible arch connected to the forefoot by a strip roughly 1-2 the width of the foot on the outside of the sole.

Yet, if only a fraction of your arch is visible (as shown in the image)—or none at all—then you probably have high arches, therefore,  might be a supinator.

Note: The footprint you leave behind—mainly the way in which your arch appears—is a clear sign of how your foot pronates, but it’s not the ultimate sign of underpronation. Make sure to follow your foot type test with a visit to a certified professional (i.e., podiatrist, physical therapist, or running coach) who can provide a proper gait analysis.

Additional Resource – Overpronation vs Underpronation

Tight Achilles and Calves

Tightness of the calf muscles tends to reinforce the movement pattern caused by under pronation, which, in turn, magnifies the effect of supination.

This usually results in plantar fasciitis, which is a common overuse injury that manifests as sharp pain or aches along the arch of the foot or in the middle of the heel.

How to Deal With Under pronation While Running

Supinators out there, there’s still hope for you. Here are some things you can do and measures you can take right now to soothe what ails you.

Strength Train

The most recommended measure for alleviating the negative effects of underponation is strength training.

Strength training is key for injury prevention, as I hate stated in some previous posts. That’s why you should increase strength all the way through your kinetic chain

Focus on, ankle, feet, and hip strengthening exercises. These will provide much more stability to your lower leg.

Also, strengthening the inner calf muscle—mainly the gastrocnemius—can help reassert muscular imbalance and provide more stability throughout your gait.

Here are some of the best exercises :

Lunges

 

Calf Raises

Crab Crawls

Squats

Underpronation Running Shoes

Good footwear is key in addressing supination.

Most experts recommend going for flexible and lightweight running shoes for runners who supinate. This means shoes with additional flexibility and cushion.

As a side note, make sure to visit a podiatrist first who may recommend the most appropriate type of shoe for supination.

What’s more?

Remember to replace your used up running shoes before they’re drastically worn on the outer side. Here’s the full guide you need.

You should also consider getting your shoes from a specialty running store to get some additional advice before you make any purchase.

Additional resource – Calf pulls from running

Try Orthotics

Experts also recommend using under pronation friendly orthotics. The right orthotics should focus on offering cushioning and a comfy surface area for your foot. These can support the arch and heel to control the motion of the foot.

Inserts for underpronation can be found in stores and one. But, to err on the side of caution, consider getting a custom-made by a podiatrist. This is especially the case if you log in serious mileage and/or have a history of under pronation issues.

Additional guide – Running with bunions guide

Stretch Regularly

Although the science on the effectiveness of stretching is still inconclusive, I strongly believe in its importance in injury prevention—especially for underpronators.

Having a full range of motion is extremely important in injury prevention. When your muscles are flexible, they’ll be able to move more efficiently and perform without being overstretched.

Regularly stretch your shins, calves, ankles, and Achilles to help reduce the tension that might be contributing to your supination.

Here are some of the stretches you should be doing on a daily basis.

Toe Touch

Quadricep Stretch

Leg Raises

Lifted Toe Step

https://www.youtube.com/watch?v=fL5feWVqqPY

Proper Running Form

Last but not least, take a look at your running technique.

It’s vital to opt for proper running technique to address excessive under pronation.

Here are the main proper technique guidelines you need :

Land as lightly and softly on the feet, hitting the ground as close to the midfoot as possible instead of the heel.

Stay light on your feet rather than pounding your feet too hard on the ground.

Aim for a soft landing. Imagine running on eggshells of trying to run on water.

Shorten your stride and improve your running cadence.

Land closer to your midfoot, rather than at the back of the heel.

New to Running? Start Here…

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

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

Click HERE to check out my Runners Blueprint System today!

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

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

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

Click HERE to check out my Runners Blueprint System today!

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

Conclusion

There you have it. If you tend to under pronate during the running gait, then the above guidelines are exactly what you need to help you soothe—and prevent—any potential pain or issues.

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

In the meantime thank you for reading my post.

Keep running strong

David D.

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Runners Nipples Guide – Stop Your Nipples From Bleeding While Running

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Picture of joggers nipples

Looking for the perfect guide to runners nipples? Then you’ve come to the right place.

I remember the first time I got joggers nipples while running.

It was a few years ago.

After getting home from a long run on a hot day, I walked into the living room, only to find my sister looking at me with horror.

I looked down and gasped upon seeing that my tee shirt was soaked in blood.

It was only after I’d taken off my shirt that I realized that both my nipples were gushing blood.

I was completely freaked out, and worried that something was wrong with me.

Fast forward a few Google searches I learned that it was nothing to worry about and that avoiding the bloody condition is not rocket science.

Once I applied some preventive measures, bloody nipples became a thing of the past.

rIf you’re looking for practical ways to prevent bloody nipples from running, this post is perfect for you.

Why do Nipples Bleed When Running

Known as a fissure of the nipple, or runners nipples,  joggers nipples is a pretty common occurrence among male runners.

When you’re running, your body’s blood flow increases and blood comes closer to the surface of your skin.

When this happens, most people’s nipples begin to harden.

Once your nipples get hard, continuous rubbing against the fabric of your shirt creates more friction than your skin is used to.

Combine the direct effects of rubbing against clothing with the salt from sweat, and bloody nipples can happen.

They start as a stinging or burning sensation as the skin gets rubbed raw, and this can lead to bleeding if allowed to continue.

After a while, you’ll experience a nasty cutting sensation with every stride you take.

Jogger’s nipple is more common in extremely hot or wet and cold weather and primarily affects male runners.

Female runners tend not to have the issue as long as their sports bra provides adequate support.

Here are more resources to deepen your understanding of joggers nipples;

How To Stop Your Nipples From Bleeding While Running

Thankfully, dear (mostly male) readers, preventing nipple bleeding while running is easy.

Seriously, it’s super simple.

Here’s how to start your chafed nipples while running.

Runners Nipples Fix – 1.   Lubricants

If you want to prevent chafing disasters—not just joggers nipples, but all over —start lubing.

This is what helped me the most with nipple chafing during a run.

How lubrication works is no mystery.

Lube serves as a protective barrier between the nipple and the shirt, reducing undue friction.

It also softens the nipples and keeps them from drying, which in turn lowers the risk of irritation.

As a rule, generously apply a lubricant like Body Glide or petroleum jelly to the nipple area before heading out for a run.

Make sure to apply it to all the areas prone to chafing, including your underarms and thighs.

Make sure you apply it liberally, especially if you’re going to be running for a while.

In some cases, especially during long runs, you may want to carry a small packet of it with you in case the constant running and sweating wear away the lubricant you’ve already applied.

Additional resource – Here’s how to stop chafing while running

Runners Nipples Fix – 2. Get the Right T-Shirt

Quite often, preventing joggers nipples is a simple matter of opting for the right clothing.

Here’s what I mean.

If your running T-shirt is either made of or has cotton in it, you’re asking for chafed nipples.

Cotton is your nipples’ worst nightmare.

Instead of wearing a cotton shirt or bra, go for synthetic materials such as Coolmax, Dri-Fit, or polypropylene, especially for the layer that will be closest to your skin.

These fabrics will help wick moisture away from your skin, keeping you dry and limiting friction.

Clothing made from technical fabric also dries faster than cotton, which is key because wet skin can make chafing worse.

If it’s appropriate and possible, you can also consider running shirtless — this should put an end to your upper body chafing issues.

For female runners, a properly-fitting bra that limits breast movement helps prevent jogger’s nipple, according to my research and the testimony of some of my female friends.

Additional Resource – Your Guide To Runners Nipples

Runners Nipples Fix – 3. Use a Product

Some of my running friends use a product like NipGuards to protect their nipples.

I’ve never used them.

All I know is that they work and can cost about $10 for ten sets, and that can get expensive.

NipGuard, as the name implies, is a popular product designed to protect the nipples from the chafing caused by rubbing against upper body clothing.

That, in theory, should prevent the condition.

According to the product’s official website, NipGuards are exceptionally sticky.

They adhere directly to the nipple and stay on, even during long training runs.

If you can’t afford NipGuards, simply cover your nipples with Band-Aids or tape.

I’ve done this many times, and it works just fine.

Keep in mind that these may not stick well if you’re sweating profusely, so you may have to experiment with a few options before you find what works best for you.

joggers nipples

How To Treat Joggers Nipples

Treatment of runners nipples depends on the severity of your injury, but here’s what should generally be done.

  • Rinse the chafed nipples with lukewarm water and dry them thoroughly. I’d recommend doing this in the shower so you don’t have to apply pressure with a washcloth, or something else that may exacerbate your pain. You can also try cleaning the wound with hydrogen peroxide.
  • To avoid further irritation, apply A&D ointment or Neosporin. Cover your nipple with sterile gauze, then use athletic tape to attach it to your chest. This can help prevent infection while your nipples heal.
  • Err on the side of caution and take a couple of days off from running to give your nipples time to heal and recover.
  • If your runners nipples persist and your nipples are still swollen, crusted, or bleeding, seek medical help.

If the area is infected, you might need a prescription-strength antibiotic ointment.

An underlying condition can also be the source of your trouble.

These include eczema, psoriasis, impetigo, fungal infection, or allergic reaction.

New to Running? Start Here…

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

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

 Click HERE to check out my Runners Blueprint System today!

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

Runners Nipples  -The Conclusion

Although joggers nipples is pretty common among runners of all fitness abilities, there’s no need to let the condition get in the way of your running routine.

The preventive measures shared here, along with a bit of forethought, can help you keep running strong without having to deal with runners nipples.

Keep in mind that you may need to test out a few approaches or mix them before you find what works best for you.

After all, no suit fits all.

In the meantime, thank you for dropping by.

Feel free to leave your comments or question in the section below.