Runner's Blueprint

How Far Are Common Running Race Distances?

November 15, 2024February 7, 2021 by David Dack

Running races come in all sizes and shapes, suiting everyone from the complete beginner to the elite athlete.

That’s why to make the most out of your racing experience, you need to choose the right event then train for it properly. Or else, you’ll crash and burn, and you don’t want that.

So how far are the most common running races, and how do you actually approach training? If you’re looking for answers, then you have come to the right place.

In this article, I’ll break down the distances of the most common running races, including the 5K, 100-miler, and everything in between.

I know it’s a to cover, so let’s dig in.

Note – Today’s article covers some of the most popular running races, but keep in mind that are hundreds more. There are also other types of running races, such as obstacle races, mud runs, and fun runs.

How Far Are Common Running Race Distances? – The One-Mile

This is not a common running race among recreational runners, but for anyone who wants to take up running, the One-Mile run is the perfect starting point—especially if you want to establish a baseline from the get-go.

Roughly 1,600 meters, or the equivalent of four laps around a standard track, the mile is the only imperial distance that survived the sport’s transition to the metric system.

The race requires the endurance of a distance runner coupled with the speed of a sprinter—an elusive balance that only a few can master.

The race is also challenging enough that it takes serious training, but short enough that virtually anyone in decent shape feels like they can pull it off.

According to the International Association of Athletics Federations, the current world record, as of January 2021, is held by Hicham El Guerrouj, the Legendary Moroccan runner, and stands at 3:43.13.

Additional resource – How to avoid slowing down during a race

How To Train For The Mile

This depends on your starting point.

Training for the perfect mile is tricky. The race is not a sprint, so you need basic endurance as well as enough speed to make it fast to the finish line.

If you’re a complete beginner, start with a walk/run strategy until you can run 20 to 30 minutes at an easy pace. Then you can work on your speed.

Typical one-mile training programs require an equal balance of speed, strength, and endurance.

Even if you think that you already fast, but lack the strength and endurance to hold that speed for the distance, your one-mile performance will be subpar.

Additional resource – Guide to pacing strategies for different races

How Far Is The 5K?

First things first: The “K” in 5K refers to kilometers, so a 5K is 5 kilometers long, the equivalent of a 3.1-mile distance.

To put it in perspective, 3.1 miles equal to running 45 laps around a baseball diamond or about 12.5 laps around a standard track.

Still have no idea how far is a 5K? try using a service, like Google Maps or MapMyRun, to map out the distance from your home to a specific destination.

In the recreational running world, the 5K is often hailed as the best “entry-level” event for beginners, and for good reasons. Completing a 5K race requires time, practice, and training, but even the complete beginner with no experience can be race-ready in less than eight weeks (try my couch to 5K plan on the treadmill).

The race is also one of the most popular races in the world, accounting for roughly half of the paid registrant in the US alone. In fact, there were about 8 million finishers of 5K races in the United States in 2016.

A beginner runner? Try this couch to 5K plan.

How Long Will It Take To run A 5K Distance?

I don’t have the exact answer as finish times vary from one runner to the other (learn more about the factors that affect 5K pace here).

The current 5K world record is at 12:35.36 and held by Joshua Cheptegei. But as a beginner, expect to finish the race within the 30 to 40 minutes range—longer if you’re walking/running.

Here are more pace ideas:

Running 5K at 5-minute mile pace: 15 minutes 32 seconds.
Running 5K at 6-minute mile pace: 18 minutes 38 seconds.
Running 5K at 7-minute mile pace: 21 minutes 44 seconds.
Running 5K at 8-minute mile pace: 24 minutes 50 seconds.
Running 5K at 9-minute mile pace: 27 minutes 56 seconds.
Running 5K at 10-minute mile pace: 31 minutes 04 seconds.
Running 5K at 11-minute mile pace: 34 minutes 10 seconds.
Running 5K at 12-minute mile pace: 37 minutes 17 seconds.

How To Train For A 5K

5Ks are a challenge, but an achievable one.

As I stated earlier, it’s a distance every one—even those with no running experience and/or are completely out of shape—can train for and within a relatively short period of time, be able to cross the finish line.

But you shouldn’t underestimate it. Try running a 5K without the proper base, and you’ll crash and burn.

Here’s how to approach 5K training as a beginner:

If you’re a complete beginner or haven’t logged any miles in a while—due to illness, injury, or just lack of motivation—start with the walk/run training plan.

For example, running for three minutes, walking for two, then repeating the cycle for 20 to 30 minutes. This can be far less scary than trying to run the whole 3.1 miles without stopping.

I’d recommend training for 10 to 12 weeks leading up to your race day, spending the first four weeks switching between running and walking until you can run 25- to 30-minute straight at an easy pace.

Before you move onto the 10K, maybe check out this 8K distance guide.

How Long is The 10K Race?

The 10K is about 6.21 miles. Completing a 10K is almost the same as running the length of 91 football fields, including both end zones. It’s also roughly 25 laps around a standard track.

This 10K is long enough to allow the beginner—or recreational—runner to stretch their comfort zone, but without overdoing it.

It’s also the ideal stepping stone distance from the 5K to longer distances such as the half marathon or marathon.

How Long Will It Take To run A 10K Distance?

Again, pace depends on your fitness level, age, etc. As a beginner, expect to complete a 10K within 60 to 80 minutes—even longer if you’re run-walking—the world’s record is 26:11.00 and is held by Ugandan Joshua Cheptegei.

Here are more pace examples.

Running 10K at 5-minute mile pace: 31 minutes 04 seconds.
Running 10K at 6-minute mile pace: 37 minutes 17 seconds.
Running 10K at 7-minute mile pace: 43 minutes 30 seconds.
Running 10K at 8-minute mile pace: 49 minutes 42 seconds.
Running 10K at 9-minute mile pace: 55 minutes 54 seconds.
Running 10K at 10-minute mile pace: 62 minutes 8 seconds.
Running 10K at 11-minute mile pace: 68 minutes 21 seconds.
Running 10K at 12-minute mile pace: 74 minutes 34 seconds.

How To Train For 10K

Most experts recommend start training for a 10K after doing a few 5Ks, but that doesn’t bar the complete beginner from training for the distance too.

In fact, if you just took up running and want to push yourself, the 6.2 miles is a fantastic goal to aim for. It’ll give your training structure and help improve your discipline and motivation.

This is, of course, as long you’re realistic, give yourself plenty of time to train, and stay within your skill level the entire time.

As a guideline, approach training for the 10K the same way you do a 5K—in a slow and gradual manner. The main difference is that instead of training at a 5K pace, your main workouts will be at the goal 10K pace.

What’s more?

Shoot for a realistic pace and finish time, and stick to that. As a beginner, make it a goal to cross the finish line unscathed. In future 10K races, you can get a bit cockier and try to beat your personal best for the event.

Additional Reading – Here’s your guide to obstacle race course training.

How Far Is The Half Marathon Race?

Also known as a “Pikermi,”(name of a village in Greece used because of the route of the original marathon), the half marathon is 13.1 miles long, or about 21.1 kilometers.

To put it in perspective, running a half marathon is the equivalent of doing 53 laps around a standard outdoor track.

The half marathon distance is widely accepted as the sweet spot of distance running.

The event requires serious training and endurance, but not closely as much as a full marathon. It’s also the threshold at which most runners start to consider themselves as serious athletes.

The half marathon has gathered some tremendous clout over the past few years. There were over two million finishers in 2016, according to Running USA, up from around 400,000 just a couple of decades ago.

How Long It Will Take You To Run A Half Marathon?

Half marathon finish times vary widely. As a beginner, expect to finish the race within two to three hours. The official IAAF world record stands at 57:32 and is set by Kibiwott Kandie of Kenya.

Here are more pace examples:

Running a half-marathon at 5-minute mile pace: 1 hour, 5 minutes, 33 seconds.
Running a half-marathon at 6-minute mile pace: 1 hour, 18 minutes, 39 seconds.
Running a half-marathon at 7-minute mile pace: 1 hour, 31 minutes, 45 seconds.
Running a half-marathon at 8-minute mile pace: 1 hour, 44 minutes, 51 seconds.
Running a half-marathon at 9-minute mile pace: 1 hour, 57 minutes, 59 seconds.
Running a half-marathon at 10-minute mile pace: 2 hours, 11 minutes, 05 seconds.
Running a half-marathon at 11-minute mile pace: 2 hours, 24 minutes, 12 seconds.
Running a half-marathon at 12-minute mile pace: 2 hours, 37 minutes, 18 seconds.

How To Train For A Half Marathon

Now that distance has greatly increased, it’s time to take things more seriously.

Once you start making the switch to half marathon training, you’ll have to run at least four times a week to ensure you can finish the race distance unscathed.

If you only run a few times week—covering 6 or 7 on your longest run—you won’t have the needed endurance to take on the 13.1-mile distance. This means one thing and one thing only—failure.

As a rule, take your time, often months, building up a base of running fitness. Plan out a structured running program, ideally for 12 to 16 weeks, then stick to it.

What’s more?

Do plenty of long runs—the bread and butter of long-distance running. These help improve your endurance while getting your body used to spending a long time on the go.

Each week, preferably on a Sunday, do a long run, gradually increasing distance by roughly 10 percent each week until you get to 10 to 12 miles a session.

How Far is The Marathon Race?

The marathon is the granddaddy of races and a bucket-list event for many runners.

A marathon is 26.2 miles or 42 kilometers. That’s stands to running roughly 105 times around a standard outdoor track.

Even though marathon events tend to differ in their terrain and level of challenge, the length is always 26.2 miles.

This distance was inspired by the Philippides who run from the Marathon To Athens to deliver the news of victory over the Persians by the greens.

Then, soon after announcing the victory, the Greek herald collapsed on the floor and died of exhaustion.

How Long It Will Take You To Run A Marathon?

The longer the distance, the steeper the disparity between finish times. Though the current world record of the marathon is about two hours, beginner runners may cover the whole 26.2 miles distance in five hours or more.

Here are a few marathon pace examples:

Running a Marathon at 5-minute mile pace: 2 hours, 11 minutes, 05 seconds.
Running a Marathon at 6-minute mile pace: 2 hours, 37 minutes, 17 seconds.
Running a Marathon at 7-minute mile pace: 3 hours, 03 minutes, 39 seconds.
Running a Marathon at 8-minute mile pace: 3 hours, 29 minutes, 41 seconds.
Running a Marathon at 9-minute mile pace: 3 hours, 55 minutes, 33 seconds.
Running a Marathon at 10-minute mile pace: 4 hours, 22 minutes, 11 seconds.
Running a Marathon at 11-minute mile pace: 4 hours, 48 minutes, 25 seconds.
Running a Marathon at 12-minute mile pace: 5 hours, 14 minutes, 38 seconds.

How To Train For A Marathon

Completing a marathon requires a lot of conditioning, focused training, and mental strength. Sorry, there are no shortcuts.

Try to wing it without proper training, and you’ll have the worst running experience of your life.

Most runners who drop out of or crash and burn during the erase are typically under-prepared—don’t fall into that trap.

Start training after running more than a few 5Ks, 10Ks, and Half marathons, then devote three to four months to marathon training.

During your plan, aim to drastically build up your mileage base and get in a few long runs—in the 15 to 18 miles range—under your belt before the big day.

During the race, get ready to hit “The Wall,” which typically strikes the 21-mile (33K) mark, especially during your first marathon experience.

How Long is The 50-Miler Race?

Often dubbed as the half marathon of ultramarathon distances, the 50-miler, or 80 kilometers, is a beast of a race in itself. Logging in 50 miles equals running 16 5K races back to back. Yes, that’s quite a lot!

The 50-miler is the perfect stepping stone to the world of ultramarathons—the ideal event for hardcore runners or trail addicts on the quest for the next endorphin high.

How Long It Will Take You To Complete 50-Mile Race?

The current world record is a staggering 4:50:08 and is set by Jim Walmsley at the 2019 Hoka One Project Carbon X event. But that’s a finish time even the most hardcore runners can only dream of achieving.

As a beginner, expect to finish your first event between eight and 14 hours.

Here are a few pace examples:

Running a 50-miler at 6-minute mile pace: 5 hours.
Running a 50-miler at 7-minute mile pace: 5 hours, 50 minutes.
Running a 50-miler at 8-minute mile pace: 6 hours, 40 minutes.
Running a 50-miler at 9-minute mile pace: 7 hours, 30 minutes.
Running a 50-miler at 10-minute mile pace: 8 hours, 20 minutes.
Running a 50-miler at 11-minute mile pace: 9 hours, 10 minutes.
Running a 50-miler at 12-minute mile pace: 10 hours.
Running a 50-miler at 13-minute mile pace: 10 hours, 50 minutes.

How Train For a 50-Miler

Training for a 50-miler is no easy walk in the park. You’ll need to devote years of rigorous training to be able to make it in the world of ultra-running.

During the event, expect the worst to happen: fatigue, injury, gear issues, stomach problems, mental break down, crying—you name it.

As a rule, spend a few years honing your running game and doing plenty of races before you decide to try a 50-miler.

At a minimum, shoot for upwards of 50 miles a week while remaining injury-free before you start tackling the 50-mile distance.

Here are some of the best sources on 50-miler training

How Far is The 100-Miler Race?

As the world of ultra-running expands in popularity, the 100-mile distance is regarded as the ultimate benchmark—the big daddy of all ultramarathons.

The 100-miler, the equivalent of 160 kilometers. It requires running 363 laps around a standard track to cover 100 miles. The distance is also the equivalent of running four marathons back to back.

Think one marathon is challenging enough? Try completing four in a row.

That’s why covering the whole distance involves running continuously for 24 to 42 hours.

Running a 100-miler is not completely out of reach for the ordinary runner. In fact, with the right long-term plan, strategic build-up, and an iron will, you can run a 100-mile –even if you are not endowed with the best athletic genes in the world.

How Long It Will Take You To Run 100 Miles?

The world record for the distance is at 11 hours and 19 minutes and was set by Zach Bitter, running a pace of 6 minutes and 48 seconds per mile. Yes, can you imagine running that fast for such a long time?

All in all, how long will take you to run 100 miles will depend on tough the course is. If the course is totally flat, expect to finish it within 18 to 22 hours. But a tough race, such as the Mogollon Monster 100, can take you up 30 hours or longer.

Here are a few pace ideas to give you an example:

Running a 100-miler at 6-minute mile pace: 10 hours.
Running a 100-miler at 7-minute mile pace: 11 hours, 40 minutes.
Running a 100-miler at 8-minute mile pace: 13 hours, 20 minutes.
Running a 100-miler at 9-minute mile pace: 15 hours.
Running a 100-miler at 10-minute mile pace: 16 hours, 40 minutes.
Running a 100-miler at 11-minute mile pace: 18 hours, 20 minutes.
Running a 100-miler at 12-minute mile pace: 20 hours.
Running a 100-miler at 13-minute mile pace: 21 hours, 20 minutes.

How To Train For a 100-Miler

Google “how to run 100 miles,” and you’ll definitely find a lot of helpful, practical advice written by professional athletes and coaches.

I’m not a professional runner nor an Olympic-level, high-endurance coach.

But, according to my research and intuition, training for the 100-miler is the hardest thing you can do as a runner.

And the most of the training boils down to your mental game—as in how mentally you prepared. In fact, the difference between training for a 100-miler, and let’s say, a marathon is almost entirely mental.

As you can tell by now, the longer the race, the more miles you need to log in every week—not to mention the cross-training and mobility work required to keep your body healthy and performing well throughout your training.

During the race, you’ll have to deal with more than just running—sleep deprivation is one example.

It’s not just about training your body for the distance—your whole existence should be ready too.

Here are a few resources to help you get started:

How Far Are Common Running Race Distances? – The Conclusion

There you have it! In this article, I’ve explained in detail the official running distances of some of the most common and sought after races in the running world. The training tips should also set you on the right path. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

The 5 Most Common Causes of Top of Foot Pain When Running

July 10, 2024February 5, 2021 by David Dack

Are you experiencing top of foot pain when running? Then you have come to the right place.

Here’s the truth. Running is a high impact sport per excellence—it can take a toll on your body, especially your feet, your first point of contact with the ground.

This foot pain is a common complaint among runners of all backgrounds and training levels.

However, unlike notorious conditions such as runners knee and plantar fasciitis, diagnosing top-of-foot pain in runners is tricky.

There are many conditions that cause pain in the region, which makes determining which one is which easier said than done.

But fret no more.

In this article, I’ll outline some of the most common causes on top of foot pain in runners as well as how to prevent foot pain so you can get the most out of your training.

Sounds great?

Let’s lace up and dig in.

Anatomy 101

The human foot is a complex set of 26 bones, 33 joints, and more than 100 muscles, ligaments, and tendons.

When you log the miles, every one of these structures fulfills a specific function, and if any is deficient, not only will you come down with discomfort or pain, you also experience alignment issues elsewhere.

The human body is, after all, one connected chain—only as strong as the weakest link.

You may feel an ache, inflammation or tenderness, burning sensation, or a sharp pain that may come and go, depending on the cause and your activity.

The 5 Most Common Causes of Top of Foot Pain When Running

Here are the main conditions that can cause pain on top of your foot while running:

Extensor Tendonitis
Metatarsal Stress Fracture
Bone Spur
Vamp Disease
Arthritis

Let’s briefly discuss each one of these, then share a few ways to prevent the top of the foot pain while running.

Extensor Tendonitis

One of the most common causes of pain on the top of the foot is a condition known as extensor tendonitis.

As the name implies, extensor tendonitis is an inflammation of the extensor tendons—a set of tendons that run along the top of the foot and are in charge of pulling it upward as well as straightening the toes.

When coming down with extensor tendonitis, you’ll feel pain on top of the foot, especially in the middle between your ankle and the ball of your foot.

The main symptoms include:

Swelling, bruising, or redness on the top of the foot
Pain in the center of the foot, especially in the middle of the foot and off to the instep, near the big toe.
The development of a large bump somewhere along the tendon

Some of the main factors that contribute to the condition include:

Running too much too soon
Standing for long periods of time
Wearing improper shoes that are too tight or too small
Running on on uneven surfaces
Biomechanics deficiencies, such as fallen foot arch or tight calf muscles

How To Treat Extensor Tendonitis

The most effective way to manage mild extensor tendonitis is to soothe inflammation with rest, ice, and stretching the calf muscles. You should also perform a few grip exercises to reduce stress on the tendon, along with flexing your foot up toward the shin.

What’s more?

Consider using custom orthotics if you have a high-arch foot type as well as changing your shoe lacing pattern and loosen your laces a bit (more on this later).

Consult a doctor for serious cases.

Additional resource – Common cause of lower leg pain while running

2. Metatarsal Stress Fracture

Another common cause of top of the foot pain in runners is a stress fracture.

Logging the miles too hard or too fast can take a toll on your weight-bearing bones and, over time, lead to stress fractures. These consist of a tiny break in the bone caused by repetitive shock rather than an acute injury, such as a fall or accident.

Again, overuse is the main cause of stress fractures, but factors that can contribute to it include:

Bad running technique
Running on hard surfaces
Improper running shoes
Vitamin D deficiencies
And so much more.

(Check my full guide to stress fracture for more).

As I mentioned before, there are 26 bones in the foot, and any one of them can be prone to a stress fracture from running.

More specifically, the center of your foot houses five metatarsal bones, and any one of them can fall victim to a stress fracture if you run too hard too fast, too soon, especially in the second through fourth metatarsal bones.

This notorious condition starts off as mild pain and then slowly worsens over time. You may experience pain only while running, but as it progresses, you’ll also feel the pain when at rest, even when sleeping.

As the condition worsens, the pain on top of the foot will come on faster and will last longer.

Main symptoms include:

Pain and swelling focused on the top of the foot over the bones
Tenderness on top of the foot where the stress fracture is located
Mild to severe swelling in the affected foot.

How to Treat A Stress Fracture

If you suspect a stress fracture, consult a doctor immediately as it requires a more aggressive treatment plan. Plus, it can only be confirmed by getting an X-ray.

More than likely, you’ll need to wear a boot or some other form of device.

Once your fracture heals, it’s key to go back and assess your running habits to determine why you got hurt.

Or else, you may risk exacerbating your condition, like creating a full-on fracture or another stress fracture.

3. Bone Spur

What’s known as osteophyte, a bone spur is a bony growth formed on a normal bone. This extra growth can cause wear and tear or pain if it rubs on other tissue such as tendons, ligaments, or nerves in the body.

These usually develop when the body grows extra bone as it tries to repair damage caused by shock or pressure placed on the bone for a long period of time.

Many things can contribute to the formation of a bone spur, such as improper shoes, injury, and age.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How To Treat A Bone Spur

To treat a bone spur, consider changing your running shoes and trying an orthotic to cushion the top of your foot and see if it helps relieve symptoms. As a rule, run in proper shoes—a pair that’s not too tight or too loose and that fits well with your foot type and running style.

Unless they’re causing serious pain, usually bone spurs don’t call for aggressive treatment.

Measures that can help manage bone spurts include weight loss to reduce some of the pressures on the joints. This is especially the case if plantar fasciitis or osteoarthritis is the cause. Stretching the affected limb can also help with pain relief and healing.

For starters, try alternating between cold and heat therapy to ease the pain associated with a bone spur. Ice works very well for soothing swelling and inflammation, while the heat can improve pain and stiffness.

In some cases, you might need cortisone injected administered by your doctor, which helps limit inflammation.

Additional Resource – Here’s how to use KT Tape for runners knee.

4. Vamp Disease

Vamp disease refers to irritation over the top of the foot that often occurs when you tie up your running shoes too tightly. It’s more specifically an inflammatory swelling on the top aspect of the foot corresponding to the vamp of the shoe—hence the name.

How to Treat Vamp Disease

Easy. Choose well-fitting running shoes and replace them as they wear out. You should also try out different lacing techniques and see which one works the best for you.

As a rule, loosen up your laces or switch to sneakers that fit better so you don’t have to cinch up so tightly.

You should have enough to be able to put your finger under the top laces—or else, you might be lacing your shoes too tightly.

If your symptoms don’t fade away after changing up your shoes, your pain could be caused by something else.

Expect the pain to fade within two to three weeks as the inflammation subsides.

5. Arthritis

Arthritis refers to the deterioration of the cartilage that cushions the bones in your joints, and it’s a common source of pain on the top of the foot.

There are 30 joints in the foot—any of these joints can fall victim to arthritis, hence, lead to pain on the top of the foot.

Midfoot arthritis manifests as pain and swelling in the midfoot and is made worst by high-impact exercises such as running.

According to my research, the most prone spot on top of the foot is the area situated at the base of each toe in the metatarsophalangeal joints. (See Image).

Typically, the symptoms develop slowly over time, but it can also be the result of a major midfoot injury, such as a Lisfranc injury.

Symptoms include:

Tenderness pain in the injured area
Loss of flexibility in the affected foot.

Here’s the full guide to arch support for running

How to Treat Arthritis

Book a doctor visit if you’re coming down with any of the above symptoms that refuse to fade away with rest and ice. A physician can help you determine the right treatment plan that will work best for you.

Don’t try to heal arthritis on your own—you might end up making things worse, and you don’t want that.

Depending on the the type and severity of your arthritis, your doctor may recommend any of these treatment options:

Steroid medications injected into your joints
Anti-inflammatory drugs to soothe swelling
Pain relievers
Pads or arch supports in your running shoes
Canes or braces for added support
Physical therapy
Custom-fitted shoes

How To Prevent Top of The Foot Pain When Running

Here are five measures that should work the best for keeping your top-of-the-foot pain at bay while running.

Proper Running Shoes

I hate to sound like a broken record, but wearing improper running shoes can cause all sorts of pains—foot pain is not an exception.

First, examine your shoes right now and see if:

Your shoes are too small
Your shoes are too tight
You have been tying your shoes too tightly

If any of these apply, you’re setting yourself for foot pain.

Shoes too tight? Time to get a new pair.

Head to the nearest, especially running store and ask the staff there for advice.

They should be able to match you up with the right pair according to your size, foot shape, and level of support you need.

This is especially the case if you have any foot anatomical challenges and/or a history of foot pain.

Additional guide – How to prevent Foot pain while running

Replace Your Shoes

As in good things in life, running shoes also have a lifespan—try to run in past their prime, and you’ll be setting yourself for misery.

As a guideline, replace your running shoes every 400 to 500 miles. For example, if you run 30 miles a week, you should be looking for a new pair every four to five months.

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

Lace Properly

Another measure to help you prevent pain on the top of the foot while running is to check your lacing technique.

For example, experiment with tying your laces at the side or miss the eyeholes over the affected area.

But all in all, the best tying method for soothing pressure on top of the foot is the two-laced technique.

This YouTube tutorial shows you how:

Consider Orthotics

If you overpronate and/or have a history of injuries in the lower leg, consider using supportive inserts or custom-made orthotics. Consult with a physical therapist or podiatrist to help you with options.

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

When to See A Doctor For Runners Foot Pain

If symptoms don’t fade away despite the above options, it’s time to get professional help.

You might be dealing with a different condition or injury and need more help.

Even relatively foot pain while running can be quite debilitating. For chronic pain that refers to fade away with simple home remedies, you should seek medical treatment.

Especially if you’ve:

Pain persists for more than a week
Stubborn numbness in the foot
Signs of infection, such as warmth, redness, and tenderness in the affected limb.
Complete inability to walk or weight bears on the foot.

A doctor will help you rule out the cause of your pain and determine the seriousness of your conditions. From there, they can examine your situation and recommend the right course of treatment and prevention. The rest is just details.

Foot pain can progress to more severe foot issues and may leave cause damage in your lower legs, knees, even your back.

Additional Resource -Your guide to jaw pain while running

Top of Foot Pain When Running – The Conclusion

There you have it. If you’re experiencing top of foot pain while running, then today’s post most likely has the solution to what’s ailing you.

If not, then you should consult a doctor as soon as possible to rule out any other conditions that might be the culprit behind your pain. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David.

What is a Fun Run & How Long Is One

November 25, 2024January 18, 2021 by David Dack

If you’re thinking about joining a fun run, you’re in for an awesome experience!

Fun runs are the perfect mix of activity, outdoor fun, and laughter with friends or family

The best part?

They’re laid-back, and unlike serious races, they focus on having a good time rather than breaking personal records.

Whether you’ve never done a fun run before or you’re considering signing up for your first, you probably have a few questions about what to expect.

No stress—I’ve got all the insider tips you need.

In this guide, I’ll walk you through everything you need to know, from how to prepare, what to wear, and what the event is like.

Ready? Let’s lace up and dive in!

What is A Fun Run?

A fun run is just that—running purely for the joy of it!

Unlike traditional races that focus on competition and finishing times, a fun run is all about enjoying yourself and the event’s atmosphere.

These events often feature a theme, such as a color run where participants are doused in colorful powder, or a mud run that includes obstacles and lots of dirt.

The idea is to create a lighthearted, party-like atmosphere where people of all fitness levels can participate.

There’s usually music, dancing, costumes, and plenty of opportunities to take pictures along the way. It’s common for people to walk, jog, or mix running and walking during these events.

The first time I joined a fun was a color-themed 5K with some friends. I had no idea what to expect, and honestly, I wasn’t even a big runner at the time. But once I arrived at the event, I realized it wasn’t about speed or distance; it was about having a blast.

People were dressed in crazy costumes, the music was pumping, and the atmosphere was so lighthearted.

By the end, I was covered in colored powder and laughing harder than I had in ages. That’s when I realized fun runs are more of a party than a race—and I was all in.

How Long is a Fun Run?

Most fun runs are short and sweet, so everyone can join in, no matter their fitness level.

The most common distance is a 5K, which is 3.1 miles. If you’re new to running, don’t worry—this distance is perfect for beginners. You can walk, jog, or run at your own pace, and there’s no pressure to finish within a certain time.

Some events may offer shorter distances for kids or families, while others might have longer options like a 10K. It’s always a good idea to check with the event organizers to find out the exact distance and what’s available. But whether it’s 3 miles or 6, the goal is always the same: to have fun!

Are You Fit Enough for a Fun Run?

One of the best things about fun runs is that anyone can do them. No elite running experience? No problem. Fun runs are for everyone. Fun runs are designed to be inclusive, so you can go at your own pace, whether that means walking, jogging, or a mix of both.

So, if you’re worried about being fit enough, don’t be. The point is to show up, enjoy yourself, and cross the finish line with a smile—no matter how long it takes you to get there.

Explore Types of Fun Runs: Find the Perfect Event for You

Fun runs come in all shapes and sizes, and they’re each designed to bring a different experience to the starting line. Let me share with you some of the most popular ones:

Color Runs. Color runs are perfect if you want to celebrate running in a burst of color! At each kilometer mark, runners are doused in vibrant colored powders. The atmosphere is festive and relaxed, making it great for families, beginners, or groups of friends just looking for a good time without worrying about pace or finishing times.
Themed Costume Runs. Costume runs let you turn running into a celebration of creativity. These events are often seasonal, with Halloween and holiday-themed runs being especially popular. Imagine running in your favorite superhero cape, or as a group of Christmas elves! It’s ideal for folks who love dressing up and are looking for a festive atmosphere.
Obstacle Course Runs. For anyone looking to mix endurance with adventure, obstacle course runs—like Tough Mudder or Spartan Race—are a thrilling option. These events combine running with physical challenges such as mud pits, climbing walls, and monkey bars.
Charity Runs. From raising funds for medical research to supporting local animal shelters, charity runs bring people together for a shared purpose. Running for a cause can be incredibly motivating and meaningful, making these runs popular with runners of all experience levels who want to make a positive impact while staying active.

How to Prepare for a Fun Run

While fun runs are all about the good times, a little prep can make your first one even better. Here are a few tips to help you get ready:

Have a Training Plan

No need for marathon-level training, but getting moving beforehand can really enhance your experience

If you haven’t run before or it’s been a while, try going for short runs or walks a few times a week. A simple plan of running or walking for 20-30 minutes, three times a week, can go a long way in helping you feel more confident on race day.

What To Wear

For most races, wearing technical running gear is ideal, but fun runs are different! Pick clothes you can get really messy in, especially for color runs where you’ll end up a rainbow!

If you’re going all-in on the fun, consider wearing a costume or dressing in bright, festive colors. Don’t forget a pair of sunglasses to protect your eyes, and maybe even a bandana to keep powder or dust out of your mouth.

The first time I did a color run, I made the rookie mistake of wearing my favorite workout clothes—bad idea! By the end, I was covered in color, and my clothes were never quite the same.

Now, I have a dedicated “fun run” outfit—an old white shirt that looks more colorful after every event. I also throw on a cheap pair of sunglasses and bandana to protect my eyes and mouth from the powder. Lesson learned!

Your Running Shoes

Your shoes might get ruined, especially if it’s a messy event like a color or mud run.

During my first fun run, I wore my good running shoes, and they were never the same after! Now, I’ve learned to keep an old pair of shoes just for these events. Trust me, they get so covered in color that you’ll want to toss them afterward, or at least save them for future fun runs

I recommend wearing an older pair of running shoes that you no longer use for regular training. Alternatively, you can buy an inexpensive pair specifically for the event.

Either way, don’t expect them to be in great condition afterward!

The Run Itself

On the day of the fun run, relax and have fun! Unlike traditional races, there’s no need to stress about getting a good starting position or setting a personal best. Just show up with a smile, ready to enjoy the event.

The Post Fun Run Party

The best part of the fun run, by far, was the party at the finish line. After crossing, I thought it was over—but nope, the celebration had just begun. There was music, dancing, and color throws in every direction.

I hung around with my friends, taking in the vibrant energy and feeling like a kid again. It’s hard to describe the sense of community at that moment—everyone was having a blast, united in nothing but joy. It was the perfect way to wrap up an already amazing event.

Final Thoughts: Keep It Light and Enjoy the Experience

Fun runs are a great way to enjoy running in a low-pressure, high-fun environment. Whether you’re participating to get active, raise money for charity, or just enjoy a new experience with friends, remember the goal is to have fun.

Don’t take it too seriously, and don’t worry about your time or how fast others are going. Embrace the experience, take lots of pictures, and savor the memories.

Good luck with your first fun run! I’m sure you’ll have a blast.

Feel free to drop any comments or questions below. Thanks for reading, and as always, keep running strong!

How Far Did I Run? 4 Simple Ways To Measure Your Running Distance

July 5, 2024January 12, 2021 by David Dack

How far did I run?

If you’re looking for an answer to this question, then you have come to the right place.

As a runner, tracking how far you run is one of the most important numbers to monitor

But keeping track of this metric can be a pain without the right tools.

In this article, I’ll explain the main ways that you can measure your running distance without a hassle.

How Far Did I Run? The Benefits

Even if you’re a recreational runner logging the miles for stress relief and the joy of it, this metric can be helpful.

Let’s look into why.

Predict Race Times

When you keep track of your running distances in some form of workout journal, you can predict your finish time for a race by periodically reviewing your logs.

Find The Sweet Spot

Knowing how far you run can help you determine how far to run in future runs.

This not only ensures that you’re getting the most out of your runs but also for planning your running routes.

When you don’t plan your running routes, you risk either under-or overestimate yourself, which can compromise your running success.

Overcome Training Challenges

Keeping track of your running distances helps you overcome running obstacles.

For example, if you struggle to keep your weekly mileage in cold weather, consider substituting a few outdoor runs with treadmill workouts.

Improve Motivation

Keeping an eye on your weekly mileage can help remind you of your commitment to logging the miles.

Be Your Own Coach

Keeping track of your running stats, especially your distance, pace, and relevant factors, can also help you review your training plan and make the right changes when needed.

How Far Did I Run? 4 Ways To Measure Your Running Distance

There are many options for tracking running distances.

You may find that you like one method over the other.

Use Google Maps

The most convenient tool for planning how far to run is, hands down, Google Maps.

All you need to do is to input in the start and endpoint of your running route, and voila!

You can also rely on the tool for available transports options, especially in densely populated areas.

This provides you the option of a new route as a footpath or cycle path.

Check the following YouTube tutorial on how to make the most out of Google Maps as a runner.

GPS Watch

Another convenient way of keeping track of your running distance is by using a GPS device.

Standing for Global Positioning System, GPS relies on a set of 24 satellites (owned by the U.S.) to provide positioning, timing, and navigation.

The system works by measuring the time it takes for signals to be received from these satellites.

You can put GPS technology to use using many tools.

The most common tool is by wearing a GPS running watch, such as Garmin.

GPS tracking works best when there’s a clear view of the sky and need to connect to at least three satellite to make out your position.

That’s why GPS devices tend to be fallible when running on trails or under imperfect weather conditions.

Use Apps

Not many years ago, one needed a special GPS unit to measure distance through satellite technology.

Not the case anymore.

Now your Smartphone has a built-in GPS system you can use to track your distance and speed, using many of the widely available apps.

The GPS function of the apps is essentially the same.

Using a GPS network, the app measure the distance covered, time, and other factors such as elevation gain, calorie burned, heart rate, and much more.

Running apps can also serve as a form of a digital running journal so you can assess your progress in real-time.

They also come with a social media component so you can share your progress with your friends, too.

There are a plethora of running apps available, and most of them are free.

Some apps come at a fee, allowing limited use of the app features.

Other apps also allow a short free trial period.

Some of the best running apps include:

Mapping Sites

If you prefer to run without your phone and don’t want to shell a couple of hundreds of dollars on a running watch, you can determine your running distance by tracing your route post-run using one of the popular and free run-mapping websites.

Here are two recommendations.

On The Go Map. Powered by Google Maps, this one gives you the ability to track routes on an interactive map of any city.

Choose a starting point, then choose others along the course, and then choose a finish point.

And voila!

Map My Run – offering similar features to the previous one but asks you to sign up for a free account.

Additional resource – How long is a 100-mile race?

How Far Did I Run – The Conclusion

So how far did I run? Today you’ve the answers you seek.

The simple guidelines shared here are enough not only to help you work out how far did you run but also to plan your runs much more effectively and easily. But if push comes to shovel, heading to a track should be enough. Learn how many laps is a mile here.

What’s not to like! Really!

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

In the meantime, thank you for dropping by.

Keep Training Strong

David D.

How Long Is A Marathon? (& How Long Does It Take To Run One?)

November 14, 2024January 6, 2021 by David Dack

Ever wondered exactly how long a marathon is, or why the distance is what it is?

Or maybe you’re curious about how long it takes to run one and how you can train for your best possible time.

In essence, a marathon is 26.2 miles of pure guts.

As a coach and marathoner, I see the marathon as more than a race—it’s a real test of endurance, strategy, and mental strength

If you’re thinking about your first marathon or trying to beat your best time, here’s everything you should know about the distance, pace, and training.

How Long is a Marathon?

We already established that a marathon is exactly 26.2 miles (or 42.195 kilometers). That last 0.2 miles might not seem like a lot, but after 26 miles, it feels endless!

Trust me, every step of that last 0.2 miles counts.

The marathon distance isn’t random; it actually has a pretty interesting backstory

Originally, marathon races were based on the legendary run of Pheidippides, a Greek soldier who supposedly ran about 25 miles from the battlefield of Marathon to Athens to deliver news of victory.

He collapsed after delivering his message, but his run inspired the marathon we know today

However, the modern distance of 26.2 miles was set during the 1908 London Olympics. The race was extended by 1.2 miles to accommodate the British royal family’s desire to race to finish right in front of their viewing box at the Olympic Stadium.

And just like that, the standard marathon distance was born!

How Long Does It Take to Run a Marathon?

Your marathon finish time will depend on your fitness, experience, and pace.

For some, a marathon is about speed; for others, it’s just about finishing

For elite runners, a marathon typically takes a little over 2 hours. The world record is 2 hours and 35 seconds, set by Kelvin Kiptum (may he rest in peace) of Kenya at the 2023 Chicago Marathon

For most recreational runners, it takes around 4 to 5 hours to complete.

Here’s a quick look at marathon times based on different paces:

5-minute mile pace: 2:11:06
6-minute mile pace: 2:37:19
7-minute mile pace: 3:03:32
8-minute mile pace: 3:29:45
9-minute mile pace: 3:55:58
10-minute mile pace: 4:22:11

Average Marathon Finish Time

The average marathon finish time for recreational runners is around 4 hours and 32 minutes. Men tend to finish slightly faster, averaging 4 hours and 22 minutes, while women average 4 hours and 48 minutes.

However, as I’ve already explained, this varies widely depending on the runner’s experience, training, and the course conditions.

But don’t worry about averages; just finishing a marathon is a huge achievement!

Here’s a breakdown of average completion times based on data from Runner’s World and the National Runners Survey:

Men (20-29 years): 1:52 – 2:02

Women (20-29 years): 2:10 – 2:20

Men (30-39 years): 1:56 – 2:06

Women (30-39 years): 2:14 – 2:25

Men (40-49 years): 2:00 – 2:10

Women (40-49 years): 2:20 – 2:30

Men (50+ years): 2:05 – 2:20

Women (50+ years): 2:25 – 2:40

These times are averages, so individual results can vary based on fitness, training, and race conditions. Use these as benchmarks to set realistic goals and track your training progress.

What is a good marathon time for beginners?

For beginners, finishing in 4.5 to 5.5 hours is a good target. This range allows first-timers to complete the marathon at a comfortable pace without putting too much pressure on hitting a specific time goal.

For your first marathon, focus on finishing strong, enjoying the experience, and learning about pacing. Every marathon finish is an achievement to be proud of!

What are the main factors that affect marathon time?

Marathon completion times are influenced by several factors, including:

Age: Generally, younger runners tend to have faster average times, but runners of all ages can achieve excellent results with training.
Fitness Level: The more you build your aerobic endurance and strength, the better prepared you’ll be to sustain a faster pace over the marathon distance.
Training Intensity: Adding long runs, speed work, and strength training to your routine can make a big difference.
Course and Weather Conditions: Hilly courses, high temperatures, or windy conditions can make a marathon more challenging and affect your time.

These factors combined will determine your finish time, so focus on consistent training and preparation to make the most of your marathon experience.

How to Train for a Marathon

Training for a marathon isn’t just about running the distance—it’s about preparing your body and mind for one of the most challenging physical feats you can undertake. Whether you’re a seasoned runner or gearing up for your first marathon, here’s how to set yourself up for success:

Build Your Base: Make sure you’ve been running regularly for at least six months before starting marathon training. Aim for 3-4 runs per week, with a weekly mileage of at least 15 to 20 miles.
Follow a Plan: Most marathon training plans last between 16 and 20 weeks. They’ll gradually increase your weekly mileage and include a mix of long runs, speed work, easy runs, and rest days.
Incorporate Long Runs: Long runs are the cornerstone of marathon training. They help you build endurance and mental toughness. Start with 8 to 10-mile long runs and gradually increase by 1-2 miles each week until you can comfortably run 18-20 miles before race day.
Cross-Train: Activities like cycling, swimming, or strength training are great ways to improve your fitness without overloading your legs. Strengthening your core and leg muscles will improve your running form and prevent injuries.
Rest and Recover: Recovery is just as important as running. Include rest days in your plan and listen to your body. Stretching, foam rolling, and getting enough sleep are crucial for preventing injury and maintaining energy levels.

Popular Marathon Training Plans

Couch to Marathon: Perfect for beginners who are just getting into running. This plan takes you from zero to marathon-ready in about 26 weeks.
Intermediate Marathon Plan: A great choice for runners with a solid base looking to improve their time.
Advanced Marathon Plan: Ideal for seasoned runners aiming for a personal record or tackling a more aggressive training schedule.

Final Thoughts: The Exact Marathon Distance

A marathon is 26.2 miles of pure endurance—not just about the distance. Whether you’re running for a personal best, a sense of accomplishment, or just to say you’ve done it, training for and running a marathon is a journey you’ll never forget.

It’s a challenge, for sure. But crossing that finish line? Worth it.

So lace up, follow your plan, and enjoy the ride—because every step is part of your story.

Have questions or want to share your marathon journey? Drop them in the comments below. I’m always happy to help fellow runners achieve their goals!

Keep training strong, and happy running!

Top 4 Supplements for Runners

April 17, 2025January 5, 2021 by David Dack

This post was Sponsored By Naked Nutrition. Thank you for this amazing opportunity.

As a runner, you already know the benefits of running are immense. It can work wonders for both your physical as well as mental health.

Running can improve your cardiovascular health, help you maintain an optimal weight, build stronger bones and muscles, and reduce stress.

Not to mention, it’s a lot of fun and a great way to connect with others. Or perhaps you run races and enjoy the competitive element.

Regardless of the reasons why you love running, it is a great sport, and runners are naturally looking for ways to improve performance and longevity.

There are many things you can do to improve your running performance.

For example, you can use the right running shoes based on the structure of your feet. You can strength train and do yoga to improve posture, balance, and coordination, all of which will make you a better runner.

You can optimize your sleep for the best recovery and stay hydrated consistently.

Another thing you can do is take supplements to improve running. And in this article, we’ll list four top supplements that are beneficial to runners.

Glutamine

Glutamine is an amino acid that has various functions in your body including building of tissues, proper metabolism, balancing hormones, and regulating nutrients. Glutamine can also play a role in how well your immune system functions.

During prolonged or intense workouts sessions, there can be a natural decrease in the glutamine levels in your body.

If that happens, some athletes may experience excessive fatigue, an inability to improve performance, or they may be more susceptible to getting sick.

Supplementing with glutamine can help ensure that you maintain optimal levels so you can stay healthy, recover quickly after intense workouts, and avoid excessive fatigue when running longer distances.

Naked Nutrition’s premium glutamine powder contains only one ingredient – L-Glutamine naturally fermented from plant sources. It is free of any artificial additives and their supplements are independent third-party tested for heavy metals.

Coffee

You may not think of coffee as a “supplement”, but many runners swear by a cup of joe before going on a run.

It can provide you with a boost in energy, both physically and mentally. If you’re feeling a bit sluggish and unmotivated to hit the trail, a cup of coffee could be exactly what would do the trick.

They don’t call it a quick pick-me-up for nothing.

But don’t overdo it. Try and stick to high-quality, preferably organic, sources of coffee. And skip the cream and sugar.

About half a cup of black coffee should do the trick without making you jittery.

If you don’t drink coffee, a cup of black tea or matcha green tea should be good enough as well.

Beta-alanine

man athlete running on the nature at sunset outdoors

Beta alanine is another amino acid that helps reduce fatigue and improves your ability to perform high intensity workouts.

As a runner, you may benefit from beta-alanine more if you’re more of a sprinter rather than a long-distance runner.

But regardless of how you compete or practice your running, you can take beta-alanine if speed or sprints are a part of your workout routine.

You can take beta-alanine on sprint days and glutamine on long-distance days, for example. Or you can take both if that fits your training plan, but be sure to talk to your trainer or nutritionist before you start.

Beta-alanine is totally competition legal, and is deemed to be safe in healthy adults in recommended doses.

Glucosamine and chondroitin

Muscle injury. Man with sprain thigh muscles. Athlete in sports shorts clutching his thigh muscles after pulling or straining them while jogging on the beach.

Glucosamine and chondroitin are found in your cartilage. You can think of your cartilage as the cushion between bones in your joints.

You may get glucosamine from shellfish. Chondroitin can be found in animal sources like shark or bovine cartilage.

But these compounds are also available in supplement form. Your body absorbs both glucosamine and chondroitin well as a supplement.

People typically take them to prevent or manage osteoarthritis, but the evidence is still mixed when it comes to the effectiveness of these supplements.

For runners, it’s about protecting the joints. Runnin is obviously a sport that heavily involves the joints, and many runners report that supplementing with glucosamine and chondroitin helps them avoid pain, and maintain better joint health.

But once again, the evidence is mixed, and there isn’t conclusive research to suggest that these supplements are effective beyond doubt.

If you’re considering glucosamine and chondroitin, be sure to consult with your doctor about it first to see if it makes sense for you.

Finally, don’t neglect your diet

Supplements are just that. They’re supplements.

You’ll only get the most out of your supplements if you’re taking them in addition to a well-balanced diet.

What that well-balanced diet looks like for you will depend on a variety of factors, and you should speak to a licensed nutritionist to learn what’s right specifically for you.

But in general, your diet should consist of a balance between the various macros – protein, fat, and carbohydrates.

You should also try to get as many micronutrients as possible by eating plenty of fruits, vegetables, whole grains, healthy fats, and high-quality sources of protein.

And then, depending on your goals and what you prefer as a runner, consider taking some of the supplements listed above to take your running performance to the next level.

How to Plan a Running Route?

July 11, 2024December 25, 2020 by David Dack

Outdoor running is one of the best things you can do to take care of your health.

But, often than not, it is not as simple as heading out the door and hitting the pavement, especially when you’re serious about your miles.

To get the most out of your outdoor runs, you’ll want to plan the perfect route.

Whether you’re a beginner runner or already training for your 9^th marathon, in today’s post, I’m going to share with you the tools you need to find and plan the perfect running route.

Sounds great?

Let’s get started.

Why Plan Your Running Routes?

Planning your running routes is key—or else it’s not easy to tell how far you have run or will run.

This can cause you to either over-or underestimate yourself, which can cause more harm than good.

The last thing you’d want while running is to find yourself 6 miles from home base dying of thirst or needing to go to the bathroom and still have to return back home somehow.

What’s more?

Planning your running routes helps you improve motivation, stay more consistent, and provide more terrain variety.

It also helps make your training safer and more enjoyable.

What’s not to like!

How To Plan A Running Route?

Here are some of the measures to take to help you plan your running routes so you can have the most out of your runs.

Enjoy!

Stay Safe

The most important factor to consider when planning a running route is safety.

The last thing you’d want is a running course that’s going to give you an upsetting experience.

Here’s how to ensure road safety.

Learn more about the course. If this is your first time trying a running route, try to find out as much information about it in advance. You can use Google Street View to zoom in on routes—you can also try driving or biking through it first.
If you live in a highly-populated city, pay attention to traffic or crowds in your surrounding area. Avoid busy streets and over-crowded sidewalks. That’s why it’s best to run early in the morning before the rest of the world starts waking up.
Proper light. If you plan to run early in the morning or late in the evening, make sure the course is properly lit.
If you plan to hit the trails, find out more about the sort of animal you could run into. For more on how to deal with animals while running, check this post.
Leave word. Always tell a family member or a friend where you’re going to run and when they should expect to hear from you back.

Use Apps

Whether you prefer to log in the miles on a familiar road or are a keen trail runner out there to explore uncharted terrains, there are many apps out there to help you run more efficiently.

Running apps can help you monitor pace, duration, distance, calories, elevation, and so much more—all to help you reach your running goals.

Of course, there’s an app—more like a dozen—for planning running routes.

Here are my best recommendations:

Plot Route. This works very well if you prefer to plan your running route on a laptop. As you plan your course, this tool will work out your running distance and provide you the option of adding running speed.
You can find the “route” tool in the premium version of Strava. Just put in how far you’d like to run and whether you want to avoid hills.
This one lets you sift through dozens of crowd-sourced routes, then filter them by length, ascent, and more. To check routes on MapMyRun, go to the Routes page and put in your address. The result should come up with a list of various user-created routes in your region.

Can’t find what you’re looking for on an app? Try Os Maps.

Ordnance Survey (OS Maps) is a hugely popular map-building tech that works well for planning running routes.

Sure, you might need to subscribe to get some of the features, but the free version has to offer.

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

Google Maps

The most useful tool for planning any type of route is undoubtedly Google Maps.

Google earth, both the browser-based and desktop versions, have built-in measuring tools that can help you plot running routes.

What’s more?

Planning your own running routes with Google Maps is quite simple.

1 – Determine your starting point, either by clicking the arrow icon (if you’re at the starting point) or by entering an address.

2 – Be sure to zoom in and out as well as drag the map using the map controls.

3 – Start drawing your running course by clicking on the map to set the starting point, then choose points along the course you’d like to create to work out the distance.

Sounds too complicated?

Check out the following YouTube Tutorial to learn how to plot running routes using Google Maps.

Plan Your Route According To Your Run

Whenever you plan a new running route, think about objectives too.

That’s why you should match your route to your run.

In other words, your routes have to satisfy your workout intention—or else, you might be heading in the wrong direction.

What type of terrain do you want to cover?

How far you’d like to go?

Are you looking for hills?

Etc.

Planning on doing an easy run?

Choose a route where you can have the opportunity to get lost in the surroundings and not worry about speed.

Or, if you’re planning on doing speedwork, head to a track rather than the busy streets of your city.

Change Up Your Running Routes

To keep things interesting, try doing more runs on grass, hills, gravel, sand—anywhere as long as it’s doable and safe.

Adding variety to your training can also force your body to adapt and get used to various running scenarios, making you into a better runner.

Additional resource – Guide to urban running

How to Plan a Running Route – The Conclusion

There you have it!

If you’re looking for practical ways to plan your running routes, then this article should get you started on the right foot—both figuratively and literally.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong

David D

How Much Should I Run to Lose Weight?

October 3, 2024December 22, 2020 by David Dack

One of the questions I always get asked is, “How much should I run to lose weight?”

I wish I had a simple answer, but the truth is, there’s no one-size-fits-all solution.

Your fitness level, starting weight, diet, and running routine are significant in how fast you’ll shed the pounds.

Don’t get me wrong, running can be super effective for burning calories—but the magic happens when you combine it with the right intensity, consistency, and a healthy diet.

It’s not just about logging miles; it’s about seeing the bigger picture.

I’ve been there, too. Early in my running journey, I was desperate to lose weight and thought simply pounding the pavement was enough. Spoiler alert: it wasn’t.

But I’ve figured out how to make running work for my weight loss goals, and I’m here to help you do the same. So, grab your running shoes, and let’s dive into how you can make running an effective tool for weight loss!

The Basics of Running and Weight Loss

First off, let’s break down some basic math.

On average, running burns about 100 calories per mile. So, to lose one pound—roughly 3,500 calories—you’d need to run about 35 miles.

Yep, 35 miles!

That sounds like a lot, right?

But don’t let that number freak you out.

Running is just one piece of the puzzle. You’ll need to pair running with a healthy, balanced diet to see results. That’s where you’ll start seeing the magic happen.

In my early days of running, hitting the pavement 3-4 times a week was a sweet spot.

I’d start with 20-30-minute sessions and gradually increase my intensity as I got fitter.

What made the biggest difference? Consistency.

It’s easy to get discouraged if you don’t see immediate results, but staying consistent helps you build endurance, keep burning calories, and, ultimately, reach your weight loss goals.

Factors That Influence Calorie Burn

Here’s where it gets more personal. The number of calories you burn running isn’t the same for everyone. It depends on a few key factors:

Your Weight: The more you weigh, the more calories you’ll burn per mile. When I started running at around 200 pounds, I burned more calories per run than I do now after losing weight. So, if you’re heavier, you’ll naturally burn more calories.
Your Speed: The faster you run, the more calories you burn. When I was just starting, I kept a comfortable pace, but as I improved and pushed myself faster, I saw a noticeable difference in how quickly the calories were being burned—and how much fitter I was getting.
The Incline: Running uphill—or even on a slight incline—torches calories. When I added hill sprints into my routine, not only did I burn more calories, but my legs got a lot stronger, too. And if you’re on the treadmill, don’t be afraid to crank up the incline for an extra challenge.

Practical Tips to Maximize Your Runs

Here’s how to make your runs work harder for you:

Combine Running with a Good Diet

Running is great for burning calories, but you can’t out-run a bad diet.

It didn’t take me long to realize I couldn’t just run my way to weight loss—what you eat plays a huge role.

You need to be in a caloric deficit, which means burning more calories than you’re taking in.

But that doesn’t mean starving yourself—just make smart choices and watch out for those post-run snacks that can undo your hard work.

The right mix of proteins, carbs, and healthy fats will fuel your body and support your runs.

Trust me, you’ll recover faster and feel better; your body will thank you when fueling it properly.

Use the Run/Walk Method

If you’re just starting, don’t feel like you need to run the whole time.

When I was getting back into running after a break, the run/walk method was a game changer.

Start with brisk walking, then alternate between running and walking. As you build stamina, you can gradually increase the running intervals. It’s a great way to ease into a routine without burning out.

Don’t Overdo It

It’s tempting to push yourself hard daily, but doing too much too soon is a recipe for burnout or injury.

Balance is key. Make sure you’re mixing in other types of exercise, like strength training or yoga, to keep your body in top shape. Not only will this help you avoid overuse injuries, but it’ll also make your running stronger in the long run.

Keeping It Sustainable

The goal isn’t just to run for a few weeks and then quit. You want running to be part of your lifestyle. To keep it sustainable, consistency is key.

Set realistic goals, celebrate your progress (even the small wins), and listen to your body.

Track your runs, but don’t stress if you hit a setback—it happens to all of us.

How Much Should You Run to Lose Weight?

So, how much running do you need to do to lose weight? Well, it depends. Running alone won’t be enough if you’re not paying attention to your diet.

Here’s a general breakdown:

On average, you’ll burn about 100 calories per mile. So, if you go for a 5-mile run, you burn about 500 calories.
To lose a pound, you’ll need to burn about 3,500 calories. That means roughly 35 miles of running to lose one pound.

But here’s the thing: If you’re not adjusting your diet, you must run hundreds of miles to see major weight loss results. That’s why pairing your running with healthy eating is so important. The combination of smart nutrition and consistent exercise is what makes the difference.

Understanding Weight Loss

Weight loss comes down to a simple formula—calories in versus calories out.

You’ll lose weight if you’re burning more than you’re eating. It’s that simple. But this process isn’t just about the numbers—it’s about finding a healthy balance that works for you and your body.

Your Next Step

So, let’s get into how to start running for weight loss when you’re a beginner.

The best thing about the run/walk method is that you get to decide your walk-to-jog ratios and are how many times you repeat it.

You’re in control—as long as you keep your ego in check.

Here’s how you should proceed:

Warm up by brisk walking for 5 to 10 minutes.
Once you’re ready, jog for a minute, followed by one minute of walking.
Jog again for one minute, and then do another one-minute walk.
Repeat the process for 15 to 20 minutes.
Cool down with a 5 to 10-minute easy walk to calm your breathing and heart rate.

That’s it.

As you get fitter, increase the time spent running, or the number of intervals, until you can run straight for 30 minutes without stopping.

Be Careful and Stay Consistent

While running is a great way to lose weight, it’s important not to overdo it.

Pushing too hard can lead to injuries, slowing your progress.

Mix strength training, yoga, or cycling to keep things balanced and prevent burnout.

The Bottom Line

So, how much should you run to lose weight?

It’s all about finding the right balance between running, eating well, and staying consistent.

There’s no one-size-fits-all answer, but running can be a fantastic tool in your weight loss journey with the right plan.

Got questions? Drop them below, and let’s keep the conversation going. Happy running, and remember—you’ve got this!

Inner Ankle pain While Running? A Tibial Posterior Tendonitis Guide in Runners

July 11, 2024December 19, 2020 by David Dack

Experiencing inner ankle pain while running is pretty common.

There are many conditions to blame, but when the pain is located inside of the ankle, Tibial posterior tendonitis is often the culprit.

In today’s post, I’ll give you a full overview of the condition, what’s causing it, how to treat it, and, most importantly, how to prevent tibial posterior tendonitis while running.

Sounds exciting?

Let’s get started.

What is Posterior Tibial Tendinitis?

Though not as infamous as plantar fasciitis or ankle sprains, posterior tibial tendonitis (PTTD) is a relatively common ankle injury in runners.

Here’s the truth.

PTTD is one of the most common issues of the foot and ankle.

This injury occurs when the posterior tibial tendon is inflamed, partially ruptured, or torn, causing tenderness and pain around the bony structure of the inside of the ankle.

But, what is the posterior tibial tendon anyway?

Time for anatomy 101.

The posterior tibial tendon is one of the most crucial tendons in your lower legs.

Located on the inside of the lower leg, the posterior tibial tendon connects the calf muscles to the ones on the inside of the foot and.

Check Image.

The Functions

The posterior tibial tendon acts as one of the main supporting structures of the foot, assisting it to function optimally while walking and running.

What’s more?

The posterior tibialis contacts to produce inversion and help in the plantar flexion of the foot at the ankle.

In fact, any time you walk or run, this tendon locks your ankle in place, which helps keep your foot in a rigid position as you push off the ground.

The Symptoms

Posterior tibialis tendonitis typically afflicts only one foot; however, in some cases, it can occur in both feet.

You may also feel pain along the inside of your foot and ankle, where the tendon lies.

You may also notice some swelling in the area.

Symptoms include:

Tenderness or pain on the inside of the ankle
Pain, usually around the inside of the foot and ankle
Pain is worse when standing for long periods, walking, or running.
Swelling along the course of the tendon towards the foot.
Warmth, swelling, and redness along the inside of the ankle and foot.

The Dire Consequences

As the injury gets worse, the arch along the length of the foot may start to gradually collapse, and the pain will shift to the outside of the foot, below the ankle.

As this happens, the foot becomes completely flat as the toes turn outwards and the ankle rolls in

This is what’s known as flat foot—and it’s not the same as in those born with this anatomical structure.

The further your injury exacerbates, the more invasive treatments you’ll need to correct the problem.

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

Stages of Severity

In general, posterior tibial injury is categorized into four main stages

Stage 1 – Consists of tendon inflammation or damage, but no change in foot shape. You might also notice that your foot has a mild flatfoot deformity.
Stage 2 – The tendon starts to become elongated while the arch slowly flattens. As the injury worsens, the arch of the foot starts to collapse; therefore, you can notice flat foot deformity (but not a permanent one).
Stage 3 – The tendon may be partially or fully rupture. This leads to a more severe flat foot deformity that might be beyond correction, resulting in a condition known as rigid flatfoot deformity.
Stage 4 – Permanent damage and deformities in the ankle and foot. Not only is the foot affected, but also the adjacent deltoid ligament becomes involved and starts to collapse inward.

Here’s the full guide to arch support for running

Causes Of Inner Ankle Pain

Tibial posterior tendonitis is caused by overuse of the tendon or from a specific traumatic impact such as a fall or contact while playing sports.

Common activities that may cause overuse include:

Walking
Running
Hiking
Basketball
Tennis
Basketball
And other high impact sports

Here are some of the factors that can make you more prone to the condition:

Gender as it’s more common in women
Over the age of 40
Improper footwear
Weak ankle muscles, especially the posterior tibialis or the intrinsic foot muscles
Having hypertension
Having diabetes
Being overweight or obese

Additional resource – Common cause of lower leg pain while running

Should you Run with a Posterior Tibialis injury?

This is the first question any runner dealing with this injury wants the answer to.

It’s actually simple: If you’re trying to run through the tibialis tendon, stop.

In fact, if you suffer any type of pain on the inside of your ankle while running, stop training immediately, as logging in more miles can make your condition worse.

The next step is to visit your doctor as soon as possible so you can start the recovery process.

How To Treat Inner Ankle Pain While Running?

To soothe pain and speed up healing, do the following:

Lower Your Mileage

Cut down on your weekly mileage, and if pain persists, stop running altogether.

You should also limit other sports and activities that cause you pain.

Next, ice the affected area several times per day to soothe inflammation and pain.

Your pain should fade with thee measures.

If not, you should consult your doctor for additional treatment options.

Additional Resource – How To Prevent Ankle Pain For Runners

Extreme Cases

In case of pain persists despite all measures, surgery might be required to fix the damage.

For example, in advanced cases, a doctor may inject a mixture of corticosteroid and local anesthetic into the tendon sheet to help soothe the pain

But the use of such is not recommended as research suggests that they might be associated with a risk of tendon rupture.

Prevent Posterior Tibial Tendonitis While Running?

There are many measures you can take to reduce your risk of injury.

Here are a few:

Use Orthotics

Research has shown that the use of custom-made orthotics may provide extra arch support that can help reduce stress on the posterior tibial tendon.

These devices help reposition the injured foot and reduce the stress on the tendon.

That’s why orthotics not only work great for speeding up recovery but for preventing injury, too.

If you’re looking for more support and a personalized solution, get a pair of custom orthotics from your doctor or physical therapist.

Usually, these tend to be specifically designed for your arch type.

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

Stretch Your Calves

Most of the research that reported positive results in the treatment of posterior tibial tendon issues had some form, or all employed, a calf stretching routine.

According to research, the go-to stretching regiment is 3 X 30-second of standing calf stretches against a sturdy object, such as a wall, performed twice a day.

Running Shoes

To protect your ankles from injury, consider getting a pair of running shoes with plenty of support, cushion, and comfort.

As a guideline, when looking for running shoes, choose the following:

Support under the forefoot
A well-cushioned arch
A wide toe box (since most of the push-off originates from the big and second toe).

You can also consider adding an orthotic to your running shoes.

Just remember to consult with a podiatrist to help you make the right decision.

Additional resource – Sore quads after running

Strength Train

Besides stretching, there are also a few strength exercises that can not only help soothe your pain but also prevent future flare-ups.

These strength exercise not only target the posterior tibial tendon but other muscles as well, especially the muscles of the calf.

When dealing with overuse injuries, it’s often the case that the affected area isn’t the only problem, but dysfunction in the area surrounding the affected limb can also be problematic.

The human body is, after all, one connected chain—only as strong a the weakest chain.

Additional Resource -Your guide to jaw pain while running

Inner Ankle Pain While Running – The Conclusion

There you have it!

The above guidelines should set you on the right path toward preventing and treating posterior tibial tendonitis while running.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

Anterior Tibialis Tendonitis in Runners: Causes, Symptoms, and Solutions

September 1, 2023December 16, 2020 by David Dack

Are you tired of dealing with that nagging pain in your tibialis anterior? Well, you’ve come to the right place!

We all know how frustrating it can be to have that pesky pain in the front of your shin, hindering your running performance and leaving you feeling frustrated. But fear not! I’ve got your back (or rather, your shins) with all the tips, tricks, and strategies you need to kick tibialis anterior pain to the curb and get back to doing what you love most—running like the wind.

In this comprehensive guide, we’ll delve into the ins and outs of tibialis anterior tendonitis, exploring its causes, symptoms, and, most importantly, the best ways to treat and prevent it. No more guesswork or endless internet searches. I’ve got all the information you need right here, in one convenient spot.

So, are you ready to say goodbye to that annoying shin pain once and for all? I bet you are! Let’s dive into this guide and arm you with the knowledge and strategies to conquer tibialis anterior tendonitis.

What is Tibialis Anterior Tendinopathy

Alright, let’s dive into the fascinating world of tibialis anterior pain and get our anatomy lesson on! Picture this: your lower leg is like a city divided into four distinct neighborhoods, each with its own set of muscles.

In one of these neighborhoods, the Anterior District, lies the mighty tibialis anterior tendon. This tendon is responsible for flexing your foot upward, allowing you to lift your toes towards your shin. It’s like the hardworking construction crew that helps you take each confident step as you conquer the roads and trails.

But sometimes, this bustling neighborhood can face some trouble. Tibialis anterior pain can occur when the tendon becomes inflamed and swollen, putting a damper on your running adventures. This can happen due to overuse, where repetitive movements strain the tendon, or as a result of a traumatic ankle injury that throws everything off balance.

Now, let’s zoom in a bit closer. The boundaries of this Anterior District are formed by the sturdy tibia and fibula, the bones that give structure to your lower leg. Think of them as the protective walls that enclose this vibrant neighborhood. And to keep things organized, the anterior intermuscular septum and the interosseous membrane act as reliable border guards, ensuring that everything stays in its rightful place.

Understanding the intricate anatomy of our lower leg is key to unraveling the mysteries of tibialis anterior pain. So, put on your explorer hats and get ready to navigate through the remarkable world within your own body. By delving deeper into this knowledge, we’ll arm ourselves with the understanding necessary to conquer tibialis anterior pain and regain our running freedom.

What is The Anterior Tibialis?

Imagine the anterior tibialis as a trusty guide, accompanying you on every step of your running journey. This muscle-tendon duo takes its place on the outside of the tibia, marching alongside the shin bone with unwavering dedication.

As you move forward, this dynamic duo crosses the ankle and continues its mission, reaching its final destination along the inside of your foot. It’s like a well-choreographed dance routine, with the tendon connecting to the bone just behind the big toe, ensuring stability and strength.

But what exactly does this muscle-tendon duo do? Well, let’s break it down. During your gait, they have not one, but two important roles to play. Think of them as the dynamic duo with a double mission.

First, during the swing phase of your stride, the anterior tibialis goes into action, concentrically dorsiflexing your ankle.

In simpler terms, it pulls your foot upwards to help with precise foot placement.

But the journey doesn’t end there. As your foot makes initial contact with the ground, the anterior tibialis shifts gears. It now switches to an eccentric contraction, acting as a regulator for the transition from heel strike to mid-stance. It’s like a vigilant traffic controller, ensuring a smooth flow of movement as your foot hits the ground and prepares to carry you forward.

The Dire Consequences

Ignoring this problem is like poking a sleeping dragon with a stick—it can quickly escalate into a full-blown disaster. We’re talking about dire consequences that we definitely want to avoid.

Picture this: if left untreated, that innocent-looking anterior tibialis injury can turn into a full-blown tendon rupture. It’s like a ticking time bomb, waiting to go off and throw your running routine into complete chaos. Trust me, you don’t want to go down that road. Recovering from such an injury is no walk in the park; it’s a long and winding road to recovery that tests your patience and resolve.

But wait, there’s more. Brace yourselves for a term that sounds like something straight out of a sci-fi movie: “drop foot.” It’s not as fun as it sounds, believe me.

When the anterior tibialis muscle becomes alarmingly weak, it can lead to this unfortunate condition.

Imagine trying to walk with your foot seemingly dragging along, lacking the strength to lift it properly. It’s like having an invisible anchor weighing you down, making every step feel like an uphill battle.

Causes of Tibialis Anterior Pain

Picture this: our poor tendon, trying to keep up with our relentless training regimen, is pushed beyond its limits. It’s like squeezing a lemon until every last drop is extracted. The result? Micro-tears in the tendon, causing damage that sets off an inflammatory response within our bodies.

It’s the body’s way of saying, “Hey, we’ve got some repair work to do!”

Now, here’s where things get interesting. Tendinopathy is the culprit behind the swelling within the tendon. It’s like a sneaky intruder that sets up camp, causing discomfort and hindering our running adventures. But guess what? It’s not just our intense training sessions that can trigger this condition. Oh no, there are other factors at play too.

Let’s talk about tight footwear and tight shoelaces—those sneaky saboteurs that compress our poor anterior tibialis tendon. It’s like putting our foot in a vise grip, squeezing the life out of it and leaving our tendon crying out for freedom. So, let’s give our feet some breathing room, shall we?

And last but not least, poor foot or ankle biomechanics can add fuel to the fire. It’s like trying to run with a wonky wheel on a shopping cart—it throws our entire stride out of whack, putting undue stress on our precious anterior tibialis tendon.

The Symptoms

You’re out there pounding the pavement, feeling the wind in your hair, when suddenly, discomfort or pain strikes from your knee all the way down to your big toe.

Ouch! That’s the signal that something’s not right within the intricate web of tendons and muscles in your lower leg.

Now, let’s zoom in on the main troublemaker—the tibialis anterior tendon. It’s like a mischievous troublemaker that decides to cause a ruckus right in front of your ankle joint.

Gradually, you’ll start feeling pain in that specific area. Sometimes it creeps up on you, coming and going like a mischievous phantom.

Other times, it becomes a constant companion, reminding you of its presence with every step you take. And guess what? The intensity of your exercise can make those symptoms worse. It’s like poking a sleeping dragon with a stick—expect some fiery discomfort.

But wait, there’s more to the story. As the condition progresses, any extra miles you tack on to your run will bring about even more pain. It’s like adding fuel to the fire, intensifying the discomfort.

And it doesn’t stop there. Even non-running activities can become a pain in the ankle—literally. Imagine climbing stairs or flexing your foot—each movement can be met with a surge of unwelcome pain. You may even feel it while navigating the pedals in your car, as if the road itself is conspiring against you.

So, how do you know if you’re dealing with tibialis anterior muscle strain? Well, there are some telltale signs to watch out for.

Keep an eye out for swelling at the affected area—your body’s way of signaling that trouble is brewing. And then there’s the pain itself, which can manifest as cramping, aching, or that delightful burning sensation.

You may also notice weakness in the affected leg, as if it’s lost some of its power. It’s like trying to run a race with a limp—you’re not at your full potential.

How To Treat

Alright, my fellow runners, let’s tackle the elephant in the room—tibialis anterior tendinopathy.

You’ve been hit with this nagging injury, and let me tell you, it’s not going to magically disappear if you continue running like nothing happened. It’s time to face the music and take action. So, what’s the game plan? Let me break it down for you.

Step one: Seek professional help. Yup, that’s right. Schedule a visit with a doctor or therapist who can give you an accurate diagnosis and rule out any other possible culprits. You need to make sure you’re addressing the right problem here. They’ll be like the detectives of your lower leg, investigating every nook and cranny to uncover the truth behind your discomfort.

Once you have your diagnosis, it’s time to embark on a personalized treatment plan. Your doctor or therapist will be your guiding light on this journey. They may recommend a variety of strategies based on your specific situation. Brace yourself—I’m about to drop some knowledge on you:

First up, let’s talk about building strength. We need to give some love to those weakened or dysfunctional muscles, especially our troublemaker, the tibialis anterior. It’s time to pump some iron, or maybe just work with resistance bands, to strengthen those muscles and restore their functionality. We want them firing on all cylinders once again.

Next on the agenda: loosen up those tight muscles. We’re talking about those sneaky troublemakers that might be causing abnormal movement within your limb. By stretching and mobilizing them, we can restore the full range of motion in your joint and create a more harmonious symphony of movement.

Now, let’s talk about some cool therapy—literally. Cold therapy is our secret weapon against inflammation and pain. Applying cold packs or ice to the affected area can help soothe those fiery sensations and speed up the recovery process. It’s like a refreshing ice bath for your muscles, calming them down and giving them a chance to heal.

Oh, and we can’t forget about orthotics. These nifty devices bring some extra support to the tendon and can address any abnormal foot biomechanics that might have contributed to the overuse of the tendon in the first place. They’re like the trusty sidekicks that provide stability and keep everything aligned, just like a superhero duo.

Prefer to Treat it On Your Own?

Alright, my fellow injured warriors, it’s time to take charge and bring that tibialis anterior tendinopathy under control. Get ready to unleash the power of the RICE method—our secret weapon for tackling swelling and pain head-on. Let’s dive in and learn how to do it like a pro.

First up, we have the letter “R” for Rest. This is your golden ticket to recovery. When you feel pain during weight-bearing, it’s crucial to give that affected limb some well-deserved rest.

Think of it as a timeout for your injury. Movement and weight-bearing can aggravate the situation, leading to more inflammation and swelling. And trust me, I don’t want to feed the fire.

Next, let’s move on to the letter “I” for Ice. Grab yourself a bag of frozen peas or some crushed ice, but hold up—don’t apply it directly to your skin. That would be a chilly mistake. Wrap it up in a damp cloth to protect your precious skin.

For a glorious 10 to 15 minutes, let the ice work its magic on the affected area. Cold therapy is like a cool breeze on a scorching summer day—it soothes inflammation, numbs the pain, and helps kickstart the healing process. Ah, refreshing relief!

Now, let’s tackle the letter “C” for Compression. Wrap that injured foot up like a present, but don’t go overboard and turn it into a tourniquet.

I’m talking about using an elastic bandage, like those trusty ACE wraps, to provide some gentle compression and support. Think of it as a cozy embrace for your injury—it stabilizes the area, minimizes irritation, and gives you that extra layer of protection. Just remember, snug but not suffocating. You want proper circulation flowing through your veins.

Last but not least, we have the letter “E” for Elevation. It’s time to give your injured foot a well-deserved lift. When you’re lying down or catching some Z’s, prop that foot up above heart level.

Why? Well, gravity becomes our ally here. By elevating your foot, we create a downhill path for those pesky fluids to escape. It’s like a grand escape plan for pain and swelling. For optimal results, aim to elevate the entire foot around eight to ten inches above your heart. Let gravity work its magic.

Additional Resource – How To Prevent Ankle Pain For Runners

Conclusion

There you have it

The above tips are all you need to know about treating (and why not prevent) this injury for good.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.