If you’ve never experienced lower abdominal pain while running, consider yourself fortunate.

For many runners, stomach cramps, side stitches, or sudden digestive issues can put a damper on their runs.

The pain can come on unexpectedly and may last for just a few minutes or the entire run. This can be both frustrating and demotivating!

As a coach, I’ve seen this happen to runners of all levels. The good news is that with a little understanding and preparation, you can not only manage the pain but also prevent it from happening in the first place.

In this guide, I’ll cover the primary culprits behind abdominal pain while running and, most importantly, how to treat and prevent them.

Top 4 Causes of Lower Abdominal Pain While Running

When I first started running, I never thought abdominal pain would be an issue.

–

I remember my first bout with a side stitch vividly. It was a crisp morning, and I was feeling strong… until I wasn’t. A sharp pain hit my side, forcing me to slow down. I was frustrated, confused, and, honestly, a little embarrassed. But that experience taught me a valuable lesson: running isn’t just about your legs—it’s a full-body sport, and everything from your breathing to your posture matters.

–

But one morning, as I was pushing through my usual route, a sudden, sharp pain hit my right side.

It felt like a knife stabbing under my ribs—a classic side stitch. I slowed my pace, pressing my fingers into the pain and breathing deeply, just like I had read somewhere.

The pain subsided after a minute, but it was a wake-up call.

Here are the main culprits behind lower abdominal pain when running, along with some practical strategies to manage and prevent them.

1. Side Stitches (Exercise-Related Transient Abdominal Pain)

Side stitches are a familiar enemy for most runners. Also known as exercise-related transient abdominal pain (ETAP), side stitches refer to a sharp, stabbing pain that typically occurs on one side of the abdomen, just below the ribs.

In some cases, this pain can also manifest in the lower abdominal area. It often comes on suddenly, without warning, and can range from dull and achy to sharp and stabbing.

How Common Are Side Stitches?

Research conducted by Australian scientists in 2015 revealed that approximately 70% of runners experienced a side stitch at least once in the past year. This shows just how common this issue is in the running community.

Why Do Side Stitches Happen?

The exact cause of side stitches isn’t fully understood, but here are some likely triggers:

• Pulling or irritation of the abdominal ligaments connected to your diaphragm.
• The bouncing motion of running, which stresses your diaphragm and internal organs.
• Running too soon after eating or drinking a lot of fluids.
• Shallow or irregular breathing patterns.
• Poor posture or form while running.

How to Manage Side Stitches While Running:

• Slow Down: If you feel a side stitch during a run, slow your pace to give your body a chance to recover. If the pain persists, stop and stretch.
• Engage Your Core: Bend forward slightly at the waist and engage your core muscles to stretch the diaphragm. Deep breathing can also help alleviate the pain.
• Apply Pressure: Use your fingers to apply pressure to the affected area while inhaling deeply. On each exhale, push a little deeper until the pain subsides.
• Stretch Up and Over: Extend the arm on the side where the stitch is located above your head and lean to the opposite side. Hold the stretch for 15-25 seconds before repeating on the other side.

Prevention Tips:

• Avoid Running on a Full Stomach: Space meals and runs by at least 3-4 hours, especially if you have a slower digestive system or a history of side stitches.
• Hydration: Drink small amounts of water consistently before and during your run and stay well-hydrated post-run.
• Improve Breathing Technique: Practice a 3:2 breathing pattern (inhaling for three steps, exhaling for two). Adjust to a 2:1 ratio for faster paces if needed.

2. Heartburn

Ever feel a burning sensation in your chest or throat while running? That’s heartburn, and it’s a common issue for runners, especially after eating certain foods.

This condition can cause a burning feeling in the upper abdomen and chest, accompanied by burping or belching.

If you frequently experience these symptoms (more than twice a week), it could indicate gastroesophageal reflux disease (GERD).

Why Does Running Trigger Heartburn?

Running’s impact causes your stomach contents to bounce around, and if the muscle that keeps stomach acid in check (the lower esophageal sphincter) is relaxed or weak, acid can creep up into your esophagus.

Contributing Factors:

• Foods high in acidity or spiciness.
• Carbonated beverages.
• Running too soon after consuming large meals.
• Wearing tight clothing that compresses the stomach.

Managing Heartburn During Runs:

• Adjust Your Diet: Avoid typical triggers such as chocolate, tomato-based foods, spicy dishes, and citrus juices.
• Time Your Meals: Wait at least 3-4 hours after eating before running to ensure your stomach is empty.
• Loosen Your Gear: Wear loose-fitting shorts and tops that don’t put pressure on your stomach. If you wear a belt or compression garment, make sure it’s not too tight.
• Consider Medication: Over-the-counter antacids can neutralize stomach acid quickly. For stronger solutions, H2 blockers or proton pump inhibitors may be considered under a doctor’s guidance.

3. Stomach Muscle Cramps

Sometimes mistaken for side stitches, these cramps originate from the stomach or intestinal

While these cramps can strike without warning, they often stem from specific triggers.

Common Causes of Stomach Muscle Cramps:

• Running in hot weather, which increases dehydration and electrolyte loss.
• Skipping a proper warm-up, leaving your muscles cold and more prone to cramping.
• Dehydration or an imbalance in electrolytes like sodium, potassium, and magnesium.
• Overexertion, especially if you’re pushing your limits without adequate recovery.

How to Manage and Prevent Stomach Muscle Cramps While Running:

• Stop and Stretch: If a cramp hits mid-run, stop running and gently stretch and massage the muscle with your fingertips. This can often provide quick relief. Applying ice to the area can help soothe soreness, while heat pads can loosen tight muscles.
• Stay Hydrated: Hydration is key for preventing muscle cramps. Drink water consistently throughout the day and ensure you’re hydrated before, during, and after your runs. About 12-16 ounces of water an hour before running is a good benchmark. During runs longer than 45 minutes, sip 2-4 ounces every 10-15 minutes.
• Warm-Up Properly: Always dedicate 5-10 minutes to dynamic stretches and light jogging before your run to warm up your muscles and prepare them for exertion.

• If cramps are frequent, consider electrolyte-enhanced water or sports drinks to maintain sodium, potassium, and magnesium levels during long or intense training sessions.

4. Abdominal Strains

An abdominal strain is a more severe and less common reason for abdominal pain during running.

It occurs when one or more muscles in the abdominal wall are stretched or torn. This type of injury can cause intense pain, particularly during core movements and deep breathing.

Symptoms of an Abdominal Strain:

• Sharp pain that worsens with movement or certain positions.
• Swelling, bruising, or tenderness in the abdominal region.
• Weakness in the core muscles or a reduced range of motion.

Common Causes:

• Sudden, Intense Movements: Sprinting or abrupt twisting movements can strain the abdominal muscles.
• Overuse: Excessive training without adequate rest can lead to muscle fatigue and strain.
• Improper Form: Poor running posture or incorrect lifting techniques during cross-training can also contribute to abdominal strain.

How to Manage Abdominal Strains While Running:

• Rest and Recovery: Stop running and any other activity that aggravates the pain. Rest is crucial to allow the muscles to heal.
• Ice Therapy: Apply an ice pack to the strained area for 10-15 minutes, three to four times a day, to reduce swelling and pain.
• Over-the-Counter Pain Relief: Medications like ibuprofen or naproxen can help relieve pain and inflammation.
• Compression: Wrap an elastic bandage around your midsection to provide support and limit movement that might exacerbate the pain.

When to See a Doctor for Abdominal Pain While Running

While most cases of lower abdominal pain can be managed with the right techniques and adjustments, there are times when medical attention is necessary.

Chronic or severe pain could indicate an underlying issue that goes beyond typical running-related discomfort.

When to Seek Medical Help:

• Persistent Pain: If your abdominal pain does not subside after rest, stretching, or hydration, it’s time to seek medical advice.
• Disruption of Daily Activities: Pain that affects your ability to sit, walk, or sleep should be evaluated by a healthcare professional.
• Accompanying Symptoms:
  • Shortness of breath or difficulty breathing.
  • A burning sensation or severe stabbing pain.
  • Tenderness in the abdominal region coupled with excessive sweating.
  • Frequent constipation or diarrhea.
  • Blood in the stool, severe bloating, or nausea even when not exercising.

Potential Serious Conditions:

Sometimes, abdominal pain could be a sign of a more serious medical condition, such as an ulcer, hernia, or even a heart condition.

If you or your family have a history of heart issues and you experience chest pain or other concerning symptoms, seek medical attention immediately.

Key Takeaways:

• Identify potential triggers based on your symptoms and make gradual adjustments.
• Practice deep breathing and core exercises to strengthen your abdominal muscles.
• Adjust your pre-run meals and clothing to reduce heartburn and other discomforts.
• Stay aware of how your body feels during runs and take action at the first sign of pain.

Stay Safe and Run Smart

By understanding the causes of abdominal pain and taking preventative measures, you’ll be better equipped to handle any discomfort that comes your way.

Running should be an enjoyable and fulfilling experience, so prioritize your well-being and make adjustments as needed.

Thank you for reading, and remember: keep training strong and listen to your body!

Got questions or personal experiences with abdominal pain while running? Share them in the comments below. I’d love to hear from you and help you stay on the right path.

Trying to find the top running shoe brands out there?? Well, you’re in the right place!

As a running coach and someone who’s logged more miles than I can count, I’ve gone through a lot of different shoes over the years.

And let me tell you, the “perfect” shoe doesn’t exist for everyone—it’s all about finding what works for you. Your foot shape, running style, distance, and goals all play a role.

But don’t worry, I’m here to help you sort through the noise.

Here’s the list of the best running shoe brands out there:

• Brooks
• Asics
• Hoka
• New Balance
• Nike
• Reebok
• Saucony
• Altra
• Adidas
• Mizuno
• Salomon
• Skechers
• Newton Running

Let’s dig a little deeper into these brands.

1. Brooks

Brooks is one of the best when it comes to running shoes.  The company was founded in 1914 by Morris Goldenberg and his brother Arthur in Canada. Nowadays, the brand has expanded all over the globe.

Brooks shoes offer great support and protection for runners of all levels. Their shoes have great grip and cushioning on the arch and midsole.

My first pair was a Brooks Adrenaline GTS. It was like running on clouds. What I love about Brooks is that they get it right regarding support and cushioning without feeling too bulky.

My Favorites:

• Brooks Launch 7: Lightweight and perfect for speedwork.
• Brooks Adrenaline GTS 21: My go-to for long runs—it’s got the perfect balance of comfort and support.
• Brooks Hyperion Elite 2: These shoes are built for speed if you’re racing.

2. Asics

I’ve always liked Asics for running.

This company got its start in 1949, originally called ‘Onitsuka Co Ltd, and it initially produced shoes for judo athletes but expanded into track and field shoes during the 60s.

It wasn’t until the late 80’s that Asics began producing running shoes under their brand name. Asics shoes were initially imported to the US by Phil Knight and Bill Bowerman, the founders of Nike, which paved the way for future athletic shoes.

Asics stands for ‘anima sana in corpore sano’—Latin for “a healthy should in a healthy body.” This translates to a stellar shoe build for every runner.

Asics running shoes offer plenty of support, and their cutting-edge shock absorption technology makes them popular among endurance runners.

The Asics GEL-Kayano carried me through my first marathon, and I’ll never forget it. It’s known for that incredible shock absorption that saved my knees during those long, grueling miles.

Top Picks:

• Asics GEL-Nimbus 23: Plush cushioning for long runs.
• Asics GEL-Kayano 27: Great for overpronators like me, offering fantastic support.
• Asics GT 2000: Perfect for a mix of cushioning and stability.

3. Hoka

If you want extra cushioning, Hoka shoes are the way to go.

These feel like you’re running on clouds without losing the bounce and support you need for longer distances.

This innovative French company won over fashion-conscious and serious runners alike with its eye-grabbing aesthetics and uncompromising performance.

Hoka makes some of the most cushioned athletic footwear, making it ideal for long-distance runners and activities requiring lots of walking and standing.

Their shoes offer superior shock absorption and feature a low heel drop in virtually all designs for maximum performance and comfort. I had a running partner who struggled with knee pain, and switching to Hokas changed the game for him. Their oversized soles might look goofy, but trust me, once you try them, you won’t care.

What’s more?

The trending style is quite attention-grabbing.

Top Picks:

• Hoka Clifton 8: Ultimate comfort for daily training.
• Hoka Speedgoat 4: Amazing grip for trail running.
• Hoka Rincon 3: Lightweight but still cushioned—a nice balance.

4. New Balance

New Balance is a great pick if you have wide feet or need extra toe room. I’ve seen so many runners with foot issues swear by New Balance, and I’ve personally enjoyed the extra space their shoes offer without feeling clunky.

Since its inception, New Balance has focused on making specialist orthopedic training shoes that provide supreme foot support.

I’ve used New Balance shoes for shorter races, and they’ve never let me down. The balance between comfort and support is on point, especially with the Fresh Foam line.

Top Picks:

• Fresh Foam Zante V2: Lightweight but still offers great support.
• Vazee Pace V2: A bit more speedy, great for tempo runs or shorter races.

5. Nike

Nike is a name everyone knows. And while some might think Nike is all about style, let me tell you—they make some seriously high-performing running shoes.

Founded in 1964 by Phil Knight and Bill Bowerman, Nike is touted as the biggest running footwear in the world.

The Nike symbol is everywhere. From football stars to fashion runways, you’ll find athletes from all walks of life and backgrounds in Nike gear. So it’s no surprise that this is the world’s biggest sports brand and produces some of the best running shoes.

Top Picks:

• Nike Air Zoom Pegasus: Great all-around shoe, from training to racing.
• Nike ZoomX Vaporfly Next%: If you’re gunning for a PR, this shoe will help you get there.
• Nike Free RN Distance: Flexible and breathable—great for daily runs.

6. Reebok

Not everyone thinks of Reebok for running, but they have some great shoes, especially in their Floatride line.

Founded in 1895, The German-owned footwear and clothing manufacturer is a brand with a strong and loyal consumer base thanks to balancing affordability, comfort, and style.

Reebok has stylish shoes that are also really comfortable. Their shoes feature a unique design with a comfortable groovy sole and synthetic upper.

 Top Picks:

• Floatride Run Fast Pro: Lightweight and responsive for speed.
• Floatride Energy 3: A more affordable option with good cushioning.

7. Saucony

Saucony is another brand that doesn’t always get the spotlight, but it should.

Founded in 1898, and named after a Native American word that means “path less traveled,” Saucony is an American company with over a century of history under its laces.

From lightweight everyday shoes to cushioned stability shoes to power track and cross country spikes, Saucony shoes suit runners from every level and training background.

Saucony shoes feature PWRRUN insoles, which provide a lot of comfort and stability while you run. The top-selling point of the company is the shock absorption and cushioning offered by these insoles.

Top Picks:

• Saucony Triumph ISO 3: Great for long runs with extra cushioning.
• Saucony Freedom ISO 5: Lightweight but cushioned, ideal for faster runs.

8. Altra

Altra is your brand if you’re into a more natural running experience.

First seen in the light in 2009, Altra Footwear has founded state-of-the-art technology to make some of the best shoes for active people.

The main reason behind Altra’s quick rise to success lies in its FootShape toe box.

Although most athletic shoe brands design shoes that get narrower toward the toes, Altra footwear offers a more square toe that lets your feet land and push off naturally.

Thanks to the FootShape toe box, a runner’s toe spread evenly across the ground.  This, in turn, helps encourage stability and maintain balance—all of which are key for staying comfortable and injury-free while logging the miles.

Top Picks:

• Altra Lone Peak 5: Fantastic for trail running with a natural feel.
• Altra Olympus 4: Max cushioning, perfect for ultra-distance races.

9. Adidas

Another industry leader for decades, Adidas, makes shoes for people who love to be outside. The German company started in 1949 and made state-of-the-art shoes for all physical activities.

Adidas is behind some of the most innovative and iconic running shoes ever. The brand makes comfortable and supportive shoes for the person on the go and does so with a beautifully designed finish.

Top Picks:

• Adizero Adios Pro: Perfect for marathon racing.
• Ultraboost 20: Super comfortable for longer runs.

10. Mizuno

If you’re looking for quality running shoes with an excellent fit, super shock absorption, and a smooth ride, look no further than Mizuno.

Mizuno is Japan’s most famous brand. It’s also one of the best running shoe brands, thanks to its consistent and reliable shoes that suit various runners.

The Japanese company employs SmoothRide Support Wave technology to make the ideal running shoe.

Most of the brand shoes also feature reinforced heels that’s both sleek and lightweight.

Top Picks:

• Mizuno Wave Rider 24: A classic for long-distance comfort.
• Wave Alchemy 7: Great for stability and support.

11. Salomon

For trail runners, Salomon is a must. Based out of France, Salomon is a top athletic gear manufacturing brand with an excellent reputation among runners.

Their shoes are a must if you like venturing into the off-beaten path and finding your way through uncharted territories.

Salomon specializes in making that suitable for all kinds of land and employs Gore-Tec technology for superior flexibility across the feet.

Top Picks:

• Salomon Speedcross 5: The king of trail shoes, with excellent grip and protection.
• XA Pro 3D V8: Another solid choice for tough terrain.

12. Skechers

Skechers might surprise you, but they’ve made huge strides in the running shoe world.

Established in 1992, the American company specializes in designing gear for all ages and has been recognized as the third-largest athletic footwear brand in the U.S. The company also makes a series of shoes specifically designed for track events.

Skechers running shoes provide high-performance and breathable footwear for your next session thanks to its Air Cooled Goga mat mesh and insole body.

Skechers shoes tend to be strong and durable as they’re made with high-quality and synthetic material.

Top Picks:

• Skechers GoRun: Lightweight and comfortable for easy runs.
• GoMeb Speed: Perfect for speed training or racing.

13. Newton Running

Newton might be your brand if you’re eco-conscious and into natural running. They focus on promoting a natural stride, and their Action/Reaction™ Technology helps absorb impact while giving you a bit of extra bounce.

Newton running shoes are comfortable, performance-oriented, and lightweight and made using recyclable materials that limit negative environmental impact.

Top Picks:

• Newton Gravity 7: Lightweight and great for everyday runs.
• Newton Kismet 4: A stable option with a natural feel.

Conclusion

When it comes to running shoes, there’s no “one-size-fits-all” solution. The best running shoe brand for you is the one that feels comfortable, fits well and supports your running goals.

My advice? Try a few different brands and see which ones work best for you.

Participating in athletic activities has been a long-standing tradition in many educational institutions. From elementary to high school and even college, sports have always been an integral part of the educational experience. While many students participate in sports for the thrill of competition and physical activity, sports participation can also help students develop critical life skills. In this article, we will explore the role of sports in education and how participating in athletic activities can help students develop key life skills.

Benefits of Sports Participation in Education

Physical Health Benefits

Participating in sports can have numerous physical health benefits. Regular physical activity can improve cardiovascular health and reduce the risk of obesity. According to the Centers for Disease Control and Prevention (CDC), regular physical activity can also help reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease. In addition to these benefits, participating in sports can also lead to improved muscular strength, endurance, and flexibility.

Mental Health Benefits

In addition to the physical health benefits of sports participation, there are also significant mental health benefits. Sports can help reduce stress, anxiety, and depression, and improve mood. According to a study published in the Journal of Sport and Exercise Psychology, participating in sports can also help improve self-esteem and self-efficacy, which are essential components of mental well-being.

Academic stress can be a significant barrier to participating in sports. The pressure to perform well in exams and assignments can lead to students neglecting their physical health. This is where Edu board writing service can help. These services provide academic assistance, including essay writing and exam preparation, to reduce academic stress and free up time for sports and other extracurricular activities.

Life Skills Developed through Sports Participation

Teamwork

Participating in sports requires teamwork and collaboration. In team sports, each member of the team has a specific role to play, and success depends on each member’s contribution. Through sports participation, students learn how to work effectively in a team, communicate effectively, and develop leadership skills.

Leadership

Sports participation can also help students develop leadership skills. In team sports, team captains are often responsible for leading the team, making decisions, and motivating their teammates. Through sports participation, whether that’s a game of football or exciting afternoon in the forest with some cheap airsoft guns, students can learn how to be effective leaders, communicate clearly, and make decisions that benefit the team as a whole.

Communication

Effective communication is critical in sports. Whether it’s communicating with teammates during a game or working with coaches during practice, students must be able to communicate effectively to succeed in sports. Sports participation can help students develop these communication skills, which can be valuable in many aspects of life.

Time Management

Participating in sports requires excellent time management skills. Students must balance their academic workload with their athletic commitments. Through sports participation, students can learn how to manage their time effectively, prioritize tasks, and develop discipline.

Goal Setting

Sports participation requires setting goals and working towards achieving them. Whether it’s improving a personal best time, winning a championship, or simply improving skills, students learn the importance of goal setting and the satisfaction that comes from achieving those goals.

Academic Benefits of Sports Participation

In addition to the physical and mental health benefits of sports participation, there are also academic benefits to be gained. Research has shown that students who participate in sports are more likely to achieve higher grades and have better attendance records than those who do not participate. According to a study conducted by the Women’s Sports Foundation, female high school athletes were found to have higher graduation rates, better academic performance, and lower dropout rates than non-athletes.

One reason for this correlation between sports participation and academic success is that sports can help students develop important time-management and goal-setting skills. For example, student-athletes must learn to balance their schoolwork with their athletic responsibilities, which requires discipline and organization. This can translate into improved academic performance as students learn to prioritize their time and set goals for themselves.

Furthermore, participating in sports can also lead to improved self-esteem and confidence, which can in turn improve academic performance. When students feel confident in their abilities on the playing field, they are more likely to feel confident in other areas of their lives, including academics. As a result, they may be more willing to take academic risks and seek out challenging opportunities.

Challenges and Solutions for Sports Participation in Education

While there are many benefits to sports participation in education, there are also a number of challenges that schools and students may face. One common challenge is budget constraints, which can limit the availability of sports programs and facilities. Another challenge is competing demands on students’ time, such as academic work, extracurricular activities, and family obligations.

To address these challenges, schools and communities can work together to find solutions that support sports participation and its positive impacts on students. One solution is to form partnerships with community organizations, such as local sports clubs or youth organizations, to provide additional resources and support for athletic programs. This can help to expand the availability of sports programs and facilities, as well as provide opportunities for students to develop their skills outside of the school environment.

Another solution is to use creative scheduling to accommodate students’ academic and athletic commitments. For example, schools can schedule sports practices and games outside of school hours or during study hall periods to minimize the impact on academic work. Additionally, schools can consider offering online or blended learning options to provide more flexibility for student-athletes.

Finally, increased funding for athletic programs can help to address budget constraints and ensure that students have access to quality sports programs and facilities. By investing in sports participation, schools and communities can help students develop important life skills, improve their physical and mental health, and achieve academic success.

It is important to consider the wide range of resources available to students who are interested in participating in sports. For example, there are many organizations that provide scholarship opportunities and other forms of financial assistance to students who are looking to pursue sports in college.

To conclude

Sports participation in education can be a game-changer for students. It can help them to develop important life skills, achieve academic success, and improve their physical and mental health. So, let’s invest in sports participation and create a brighter future for our students.

Are you looking for ways to improve your running performance? Running is a high-intensity sport that demands strength, speed, and endurance. Believe it or not, the key to boosting your mileage and improving your performance is not more cardio, but strength training. 

Strength training for runners can make you faster, stronger, and help you improve your pace. In this article, we’ll review some of the most effective strength training exercises for runners, and how they can reduce your risk of injury, boost your performance, and help you advance in your sport.

Lunges

It goes without saying that leg-strengthening exercises should be a key component in your training program. Lunges target your hamstrings, quads, and glutes to improve balance, muscle strength, and coordination.

To perform a lunge correctly, begin by standing with your feet shoulder-width apart. While shifting your weight to one leg, slowly step forward with the opposite leg and lower your back knee toward the ground. Try to keep your front knee at a 90-degree angle. Do this for three sets of 10-12 reps with each leg.

Deadlifts

Deadlifts are a compound exercise that targets various muscle groups including the lower back, core, glutes, and hamstrings. While building strength in the legs, deadlifts also strengthen your core to improve your posture during runs. This will help offset some of the stress that running puts on your body by allowing proper movement of your joints, ligaments, and muscles.

Deadlifts are very simple and the weight can be adjusted based on your fitness level. Standing with your feet shoulder-width apart and the barbell on the floor, grip both hands tightly around the bar. While keeping your arms straight and spine neutral, brace your core muscles and slowly lift the barbell to hip or thigh level. Then keep your back straight as you slowly lower the bar back down to the ground. Repeat for three sets of 10-12 reps.

Calf Raises

At first sight, calf raises may not seem all that impressive. However, they are a simple yet incredibly effective exercise to boost your speed and reduce your risk of injury. This is because calf raises isolate your soleus and gastrocnemius muscles, which are two highly injury-prone sites in runners.

To do a calf raise, simply stand on a step with your heels hanging over the edge. Shift your weight to your toes and raise your heels up as high as you can, and then gently lower them back down. Repeat this for three sets of 10-12 reps.

Planks

Earlier we discussed the importance of core strength for runners. Planks are a dynamic, full-body exercise that can help improve your posture and balance, and help prevent back pain. To perform a plank, begin in a pushup position, straightening your spine with your arms fully extended. Hold this position for 30-60 seconds, then relax and rest for 30 seconds. Repeat this exercise for three sets. 

Strength training plays a vital role in your performance, and should be a focal point of every runner’s training program. Lunges, deadlifts, calf raises, and planks are all highly effective exercises to improve strength, balance, posture, and speed, and reduce your risk of injury.

Runners know very well that running in the gym is much more pleasant: no stabbing in the side, no drying out of the throat, no panting – you run at your pleasure at least 5 km, at least 10. But as soon as you go outside, the happy and easy miles you’ve run a thousand times suddenly become torture. Today, in this article, the paper writer will examine why this happens and determine which workout helps you burn more calories.

There is little difference if you compare running in the gym and running on the street: both are cardio workouts, and the muscles involved are the same. And if it is a track at the stadium with a unique surface, the surface is almost no different. But a more detailed comparison shows that there is a difference. And a significant one!

The weather conditions

Treadmill

It’s almost always the same “weather conditions” in the halls. Sometimes it can be a little cooler or hotter, but this is all corrected by adjusting the air conditioner settings. And if you have breathing problems: a deviated septum, frequent maxillary sinusitis, or frequent bronchitis, a treadmill can be your salvation because breathing while running indoors is much easier. You’re unlikely to catch bronchitis in temperatures of +23 without a headwind and with the right clothing choices.

If you want to simulate wind resistance, increase the angle of the treadmill by 1 degree.

Street

Outdoors has everything: sun, wind, humidity, and different temperatures. Physical sensations are a separate topic because in the gym, with constant temperature and humidity, you are unlikely to get runny eyes, dry up your nasopharynx, or have water running out of your nose. All of this is a hindrance and makes running outdoors more challenging regarding feeling and exertion.

Injury rate

Treadmill

Even though the treadmill’s surface is flat and made of suitable material, injuries happen to it. You can turn down the pace or change the angle of the treadmill with a few button presses, but constantly repeating runs at the same rate and for the same amount of time puts stress on the same muscles and joints because the landscape underfoot doesn’t change (you can read more about treadmill injuries in this article).

Street

Outdoor injuries happen for several reasons: the wrong running surface (concrete slabs or asphalt) or trivial inattention (holes, roots, ice, and so on). But on the other hand, the ever-changing terrain provides a variety of stresses on your legs and your whole body in general. You are not constantly pounding on the same points but continually changing the load and which muscles are more involved in the work.

Calories burned

Treadmill

On a treadmill, the weather conditions around you (if you call the gym and air conditioning that) are the same in winter and summer. During the heating season, the humidity sometimes drops, but this is easily leveled out with a humidifier, assuming you have a treadmill in your home.

Keep in mind that the number of calories burned displayed on your treadmill (and other cardio equipment) may be inflated by 15-20%.

Street

We’ve written before about factors that affect the amount of energy expended during exercise. It is cold outside – you spend more energy warming up the body. When it’s hot and humid, your body temperature rises, your blood works to cool your body, and your muscles get less oxygen, resulting in an increased workload. Or the same wind blows into your back, helping and pushing you, or slows you down, blowing right in your face, and you have to work harder to overcome the resistance.

Some studies show that running outside burns an average of 5 percent more calories than exercising on a treadmill. At a pace of 6 minutes per mile, the difference goes up to 10%.

Running Technique

Treadmill

Treadmill running teaches us to avoid taking vast strides. For example, if adults can set a comfortable pace on a treadmill, they run slower, and their stride becomes shorter. That is the cadence increases.

Running on a treadmill in the gym does not involve moving your body forward because it moves under your feet. This means that the load on the quadriceps muscle is much greater than the load on the glutes and biceps, which can lead to muscle imbalances.

Street

You can learn any running technique on the street under the supervision of a trainer, and after a few lessons, you can practice independently. The main thing is to choose a suitable running surface.

Variety

Treadmill

The beauty of the treadmill is that it can think for you. There are different programs out there that allow you to choose a goal and walk slowly but surely toward it. For example, you can select the Hill Run workout and set your elevation gain and incline. No surprises! However, unpleasant surprises are also excluded.

Street

You can choose any route on the street and run as long as you like. As long as it’s not a lap in the school stadium, the scenery that passes by can be very diverse: from the streets of your hometown to suburban trails – it all depends on your mood and abilities.

As you can see, there are pros and cons to both options. Of course, the pros of running outside are much more, except that in terms of comfort, the treadmill wins. But in any case, it is up to you to choose where to run, and no one prevents you from alternating between options depending on how you feel and the weather conditions.

 Running is a fantastic way of cardiovascular activity that you can incorporate into your daily life. Some people prefer to do it early in the morning before going to work because it allows them to optimize their energy to its maximum during the day.

On the other side, some people prefer to do it after work since it is a way to relax and forget about issues they might have dealt with during the day. Whether you prefer to go running during the AM or the PM, is up to you.

However, there are a few techniques that both early birds and night owls can add to their running routine that can help them enhance their running performance to its maximum peak. It is through this article today that we’ll let you know about these beneficial techniques, so let’s jump right into it!

1.  Relaxation

One of the most essential elements of the running experience is relaxation. It is extremely important to do something relaxing for both your mind and your body before going for a run because this way you can fully experience running with extra dopamine levels released.

As a result, a feeling of reward is activated which can motivate you for the running session ahead.

We highly recommend that you engage in some type of activity that relaxes you and it could be anything, whether you want to go for an extra level on Candy Crush, play online poker at Ignition, or listen to your favorite album at the moment.

These activities help your mind and body relax so that you are fully ready mentally and physically to go running.

2.  Nutrition and Hydration

Another vital component that contributes to the overall running experience is food and water. Fueling your body with the right nutrients and staying hydrated should become a runner’s top priority for optimal running performance.

It is recommended that you eat a light meal or snack before your run, such as a banana, oatmeal, or whole-grain toast. These are easily digestible carbohydrates which is why they are recommended, while high-fat meals are highly discouraged because they simply cause discomfort during the run. Similarly, and just as importantly, it is vital to hydrate your body properly before going for a run but also during your run, especially on longer runs or in hot weather.

3.  Warm Up

The other vital technique that you should integrate into your running routine is warming up your body. It is crucial that you take this step to prepare your muscles and joints for the physical demands of running. You can spend five to ten minutes doing stretches, for instance, or other easy aerobic exercises like heel digs, knee lifts, or shoulder rolls that will gradually elevate your heart rate as displayed in this NHS illustration.

As a result, you will increase your flexibility and blood circulation, but most importantly it will reduce the risk of injuries in case something occurs. It is, however, important, that you listen to your body during the warmup since it is the initial phase of the body activation that could tell you if you are overdoing something since a warmup should feel challenging but not overly strenuous.

4.   Dress Appropriately

Wearing the right clothes can make a significant difference to your running experience. It is crucial that you choose breathable clothing that fits you well but also fits the weather conditions because no one wants to get a cold after a good run. In addition to that, it is extremely necessary that you wear the proper running shoes that provide adequate support

As a result, you will feel comfortable during your run and won’t have to worry about getting blisters on your feet or having sore feet after the run. More particularly, it helps prevent common conditions that runners encounter, such as black toenails. You can read more about this condition and ways how you can avoid getting it in this informative article here.

5.   Plan Your Route and Prepare Mentally

It is equally important to all the other techniques that you prepare yourself mentally before you go for a run, particularly a longer one. You should talk to and motivate yourself in the best way possible as it will help you more easily accomplish the goal route that you might have for that day. This will consequently affect the thought process that you will have while running since during this period it’s going to be you and your thoughts.

Scientific research showed that to deal with pain or discomfort during the run, runners use a variety of mental strategies, particularly encouraging themselves strongly by giving motivational speeches.

Apart from that, it is crucial that you plan the route you are about to take so that you have a full picture in your head of the surroundings you will be in the next few minutes or hours.

It is understood that one of the best ways to stay in shape and keep your mind and body active is to go for a run.

Whether you do it every day or a few days a week, running helps your overall mental and physical being. By implementing the above-mentioned techniques, running will become easier and even more enjoyable!

Running on the treadmill? Here’s your guide.

Running speed is proportional to cadence and stride length. You need to raise at least one of these parameters to increase speed. In this article, the essay writer who provides essay help writing explains how they influence each other and what other factors you need to consider to increase your running speed safely.

Even in an amateur race, there are always two types of runners. Some run with the frequent shuffling of their feet. Others move with sprawling strides. The former has a higher cadence, but the latter has long strides. Both approaches should have a positive effect on speed. Who should we look up to?

Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often, it’s the number of times both feet touches the ground – about 160-200 steps per minute.

To measure a basic cadence, you run at an average pace, count the number of steps with one foot in 30 seconds, and then multiply this by four.

Length of steps

With a longer stride length, you stay in the air longer, which is a plus. But when you land on an extended straight leg, the load on your joints and tendons is significantly increased compared to landing on a leg with a more relaxed knee. At the same time, even a tiny error in landing can lead to injury.

Long stride running is a particular exercise that helps improve muscle work while pushing off while running.

At the same time, it takes more work to maintain a high pace with long strides. If you drastically increase the stride length, the step frequency will decrease, and the speed gain will not be as significant.

Frequency of steps

You’ve probably heard of the ideal rate of 180 steps per minute. But if you increase your cadence by 20-25 steps per minute at once, there’s a good chance that your HR will jump. This is not good either. Keep your base cadence the same by 5% per week or two.

The “magic” number 180 was derived from an analysis of Olympic running. Amateur-level running does not have to be strictly within this value. A slight deviation is acceptable and depends on anatomical features (leg length, joint mobility) and running experience.

How to run faster

First, it is worth asking yourself the question: whether it is necessary at all. After all, we’re talking about running for health and pleasure. An amateur runner can and should focus more on feeling rather than numbers.

But if you’re not interested in running without increasing your numbers, it’s worth remembering that in addition to cadence and stride length, many factors affect your running speed:

• Choosing the right shoes for your foot structure and treadmill surface;
• Choosing clothing that wicks away moisture and is appropriate for the weather;
• Regular exercise, including cross-training to help strengthen the cortex muscles and develop joint mobility;
• Sufficient rest time, traditional massage or sauna;
• A good quality warm-up before a run;
• Adequate goals and patience.

How to run safer

Unprofessional runners often run at their natural stride rate, which differs from the ideal. Some are more prone to injury, and others less so. A pair of scientific papers investigating the difference between the two were presented in June at the annual meeting of the American College of Sports Medicine.

The first study involved 32 healthy and 93 injured runners. It showed that the average cadence of the runners in the two groups differed slightly: 164 and 161, respectively.

The scientists compared the load on foot, and the injured runners did have a higher gear. However, they could not correlate this parameter with the cadence of healthy and injured runners.

Another study involved 28 amateur runners who were training for a half marathon. In this case, there was a clear correlation between injury and cadence:

8 out of 12 runners with a cadence below 162 were injured, 67%;

5 out of 7 runners with a tempo of 163-168 were impaired – 71%;

only 2 out of 9 runners with a cadence above 169 were injured – 22%.

It is worth noting that this study did not consider the runners’ initial training. During the study, the average cadence of all participants increased from 165 to 173 due to race preparation. It is likely that runners with higher cadence were initially better prepared and were, therefore, less prone to injury.

The research evidence needs to be clarified. Of course, we cannot say that cadence is irrelevant for safe running. However, starting from this parameter alone does not make sense: it is too early to name the ideal number.

At the same time, less contact with the ground with a greater length of steps also does not guarantee less load on the leg.

Good news

With experience, cadence and stride length increase in parallel, and running become more efficient and enjoyable.

Running in long strides is very tiring and, therefore, unsafe. I was immediately comfortable running with a cadence close to 180. But most of the time, I run in the gym on the treadmill – this helps increase my tempo. When I run outside, the steps lengthen, but the speed stays the same as the steps become less frequent. Either way, I always run without too much fatigue.

Getting ready to run a half marathon? Then you need to wrap your head around half marathon pace charts.

How come?

One of the most pressing questions in choosing a half marathon goal is the finish time.

Here’s the full guide to how long is a marathon.

The Importance of Running Charts

Before I get into the half marathon pace chart weeds, let’s explain why they’re important.

Finding your race pace (and sticking to it come race day) is crucial to your training progress and racing success.

Pace charts are useful for both beginner runners and elite runners. Whether preparing for your first half marathon, trying to PR, or going on a long run, knowing your pace can help you run and race better. What’s not to like.

A pace chart will help you know how fast your pace should be if you have a specific finish time for the half marathon.  For instance, find out what pace you need to keep to run a 1:45 half marathon.

It also allows you to determine your running pace for your training runs. For example, find out how fast your pace should be for a 10-mile long run, which is often run one to two minutes slower than your goal HM pace.

What’s more?

A chart pace is a great visual way to help you understand how a little change in pace can drastically impact your half marathon finish time. For example, 15 seconds could mean the difference between running a sub-1:40 race and running just over it.

Additional Source – Check this treadmill pace chart

The Importance of Finding Rhythm

Overall, sticking to an even steady pace from the start line to the finish is a fantastic way to run your best HM and achieve a personal best.

When it comes to a half marathon, kicking the race faster than your goal pace will likely lead to falling off in the later miles, and you don’t want that.

So, as a rule, determine your goal of peace and start then. Then, feel free to speed it up by mile 10 or 11—but only if you’re feeling strong.

Presenting The Chart

The chart will list average paces per mile or kilometer, which helps provide you with the correlated finish time.

My half marathon pace chart list what finish time a given pace will produce. This is helpful since it lets you know what pace you’ll need to average for a goal time.

The following chart provides paces in average mile time. First, find your goal finish time. Next, see that goal per mile pace.

The chart below will translate your HM goal finish time into your per-mile or per-kilometer pace. It also shows the halfway split and the split for every 3 miles.

For example, if you’re targeting a 1.30 half marathon, you can easily see that you’ll need to run 4:15 per kilometer or faster to achieve that time.

Knowing that pace beforehand allows you to plan your training program accordingly to reach your goal. Seeking a finish time outside that range or an exact finish time between those 30-second jumps? Then try this pace calculator.

What’s more?

Keep in mind that my half marathon pace chart isn’t considering any specific type of race course, whether it’s hilly, snowy, hot, or has lots of turns.

For example, if you want to run a half marathon in 1 hour 30 minutes, you’ll see that 6:52 minutes per mile or 4:16 minutes per kilometer is what you need to come in at just under your goal time.

Additional resources:

• How to nail your sub 4 hour marathon pace
• Here’s your guide to obstacle race course training.
• Here’s your guide to beginner running pace
• Your guide to pacing strategies for different races
• Your guide to running pace charts
• Here’s how to avoid slowing down during  a race
• How to prepare for your best running race
• How long is a half marathon
• Here’s how to prevent a DNF in a race
• How to warm up for a race
• Here’s a nice 90-minute half marathon training plan.
• The couch to half marathon training plan
• Here’s your guide to shakeout runs.

Looking to get the best of your race? Then you should start with the proper race warm-up.

Here’s the truth.

The warm-up is one of the most detrimental elements of a successful race, yet it’s also one of the often overlook aspects of pre-race preparation.

A good warm-up should prepare you for the transition from zero effort to race effort smoothly and efficiently, which improves your performance and reduces your risk of injury.

The warm-up doesn’t have to be complicated, though. You just need the right approach.

That’s where today’s post comes in handy.

Regardless of your race, the following warm-up routine will help prepare for your event.

In the article, I’ll explain

• Why a warm-up is key
• Benefits of a warm-up
• Different warm-up routines for different races
• And so much more

The Golden Rule

Overall, the shorter the race, the longer and more thorough the warm-up needs to be.

The length and intensity of your race warm-up depend on your race distance and fitness level. Overall, warm-up seeds are more intense for shorter distances, such as a 5K,  and less strenuous for longer races, such as the marathon.

That’s why you should tailor your warm-up to the type and distance of the race.

For example, if you want to run your best 5K race, you’ll need to be at race speed from the start.

What’s more?

I’d recommend that you keep it similar to the same way you warm up during training. Don’t try anything new on race day.

Additional resource – Guide to pacing strategies for different races

The Benefits Of  A Race Warm-up

A proper warm-up for your race will help prevent injury and is the ideal way to improve your race performance.

The warm-up has two main purposes:

1. To prepare you for the physical demands of the race
2. To enhance your muscular systems dynamics, you’re less likely to get injured.

Warming up properly helps prepare your body to run hard and race fast.

Let’s dig more.

Increase Core Temperature

Warming up properly before a run or race raises your core temperature by heating your muscles.

This also improves your metabolism and speeds up the energy supply to your muscles—all of which sets the stage for better performance.

Improve Muscle Performance

As your heart rate increases, your muscle temperature, and resistance—or viscosity—decreases.

This improves both muscle contraction and relaxation, which improves athletic performance.

Prevents Injury

Research has shown that warm-ups help limit injury risk.

How?

It improves tissue and muscle flexibility while prepping your body to engage in intense movement.

What’s more?

You’re less likely to pull or tear a muscle when you’re well warmed up.

Improve Heart Function

A good warm-up, especially when it includes cardio movement, boosts cardiac output and respiratory minute volume (RMV), increasing your VO2 max.

For more on the importance of warming up for running performance and injury prevention, check the following sources;

• Why a Warmup is Key to a Successful Run
• Effects of Warming-up on Physical Performance:
• Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications
• Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review
• Benefits of Warm-Up Exercises
• Effects of Short or Long Warm-up on Intermediate Running Performance
• A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes
• Warm up intensity influences running performance despite prolonged recovery

Don’t Wait For Too Long

Although, as you can Cleary see, warm-ups have a lot to offer, as a rule, you shouldn’t wait too long between your warm-up and race start time. Or else, you risk losing some of the benefits of the warm-up.

As a general rule, complete the warm-up 5 to 10 minutes before the race starts.

I know.

This is not always possible due to corrals, crowds, wave start, bathroom wait, etc.

But at least pay attention to this and have a backup plan.

I’d recommend finding space away from the crowds and then performing your warm-up.

Next, head to the start line 5 to 10 minutes before the signal. You should also pay attention not to warm up too hard or too long before the race. This, again, can be counterproductive.

A long, intense warm-up may cause fatigue, negatively impacting your race performance

Stuck in a line? Then do butt kicks and high knees in line.

I recommend the Myrtle Routine for warm-up in case you want a well-rounded routines.

Warming Up for The 5K

I hate to sound like a broken record, but the shorter the distance, the longer you should warm up.

A 5K is an intense race. Therefore, it calls for an intense(r) warm-up. You’ll want to be 100 percent at the start line to run at your goal race pace.

So how should you warm up?

Depends on your fitness level and racing goals.

If this is your first 5K or you are joining a fun run (where speed doesn’t matter), performing a light 10 to 15 minutes warm-up before the start should be enough.

I’d recommend walking briskly or jogging for 5 to 10 minutes to gradually raise your heart rate and circulation.

Then perform 5 minutes of dynamic exercises to get your muscles and joints ready and release any tightness.

By then, your body will be warm and set to go.

But, if you’re looking to get the most out of the race or racing hard, you’ll want to prepare your body for top speed ahead of the start.

Start with a 5-minute walk to wake your body up, then run one to two miles at an easy and conversational pace. During the last half of the running warm-up, add four to six 30-second accelerations at your race pace. The stride-outs should feel comfortably hard.

Additional resource – How to avoid slowing down during  a race

Next, do a series of dynamic stretches, performing each movement for 30 to 45 seconds. The more, the merrier.

Some of the best moves include:

Leg swings

Walking lunges

Butt kicks

High knees

Inchworms

What’s more?

Try to complete your warm-up as close to the start of the race as you can. This might be easier in smaller events and more trying in larger ones. But at least do your best.

Have to get to the start line earlier? Then do your warm-up but then keep moving in the corral by running in place, doing butt kicks or knee lifts. Keep it active. This will help keep your body warm, especially on colder days.

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

Additional Resource – What’s A Good 5K Time For A Beginner.

Warming Up for The 10K

The 10K is another distance that will require you to start hard and fast if you want to run your best.

Run for 10-minute at an easy pace. It shouldn’t feel hard at all. Then do 4 to 6 strides at your 10K pace to get your body primed for fast speed.

Sure, I know it sounds counterintuitive to run before a race, but trust me, accelerations and strides are helpful—just make sure not to do too much.

Next, perform a dynamic stretching routine, doing plenty of high knees, running in place, butt kicks, and lunges. These should help you loosen up for the race.

Just keep in mind that static stretching—holding a strong stretch for 30 seconds or longer—is not recommended before racing, as research has shown that it can increase injury risk and hinder performance.

Going to be standing around before the race starts? Then you should stay warm and shed clothes just before the start (if possible).

I’d recommend starting your warm-up 30 minutes before the start time. This will give you enough time to warm up and get to the race’s start line. (Here’s the full guide to the couch to 10K plan)

Additional Resource – Here’s how to run a 10K in one hour

Warming Up For The Half Marathon

Finding the right recipe mix between energy conservation and preparation is tricky regarding the half marathon.

If this is your first half marathon, keep your warm-up simple since you’re trying to make it to the finish line and earn that medal instead of chasing a PR.

I recommend keeping it to a 5-minute brisk walk and some easy jogging for a few minutes to get your body loose. Then, save your energy for the race course.

Trying to PR and competing in a half marathon? Then run 2 miles and include a few race pace intervals later in the warm-up.

Is it a cold-weather race? Then jump into a hot shower before the race to help warm up your body before you head to the race venue.

Remember that you need to conserve your energy, so don’t perform too intensely of a warm-up and burn out before the start line. Ten minutes is enough, so plan it around the start line.

A beginner? Try my couch to half marathon plan.

Warming Up for The Marathon

I hate to state the obvious, but the full marathon is another event in which you’ll want to minimize your warm-up time and conserve your energy.

You got plenty of time to get into your race pace during a marathon. However, burning off a lot of energy in the warm-up be detrimental to your race performance.

Again, how you warm up depends on your fitness level and race goal.

In it for a PR? A 10-minute brisk walk, a few dynamic stretches, and yoga-like movements to focus on your breathing and how your body feels in the movement.

Remember that when it comes to the marathon, you still have plenty of miles—21.2 miles, to be precise—to get into your race pace and settle. So don’t feel ice you have to rush or expend too much energy that hinders your performance during the race.

Additional resources:

• • The Myrtle routine
  • How to prepare for your best running race
  • Here’s how to avoid a DNF in a race

• How to train for an 8K
• The couch to marathon plan

Race Warm-up Guide – The Conclusion

There you have it! If you’re serious about running your best event, you should always start off with the right race warm-up. 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.

Looking for the best advice on how to prevent lactic acid build-up while running? Then this post is for you.

Here’s the truth.

If you often run hard or perform lots of high-intensity interval training, you’ve likely experienced the intense burn in your muscles that usually comes with hard training.

This intense muscle-burning sensation is commonly attributed to lactic acid build-up. And for a long time, runners—and athletes from all over—have looked east and west for ways to reduce this lactic acid build-up.

But when it comes down to the truth, the belief that lactic acid is behind the burning sensation in your muscles (as well as post-workout sereneness) is a myth.

Yes, you heard me right! Lactic acid isn’t the bad guy.

So, what’s going on here? If the lactic acid build-up isn’t the culprit behind the burning pain, what’s causing it?

Worry no more.

In this article, I’ll dive into everything you need to know about lactate, lactic acid, and running. And to clear up a few misconceptions about lactic acid while we’re at it.

Sounds great?

Let’s get started.

What is lactic acid?

Lactic acid is a key component of the proper function of the human body.

More specifically, it’s the by-product of the breakdown of glucose—a process known as glycolysis, which is an energy system that produces ATP energy in the absence of oxygen in muscle cells.

This production happens when oxygen levels are low, often during intense exercise. The harder you run, the more lactic your body produces.

Once it’s in your bloodstream, lactic acid breaks into lactate and hydrogen ions. Lactate gets processed and turned into fuel by your mitochondria—energy factors in your cells. But those hydrogen ions cause some problems. More on this later.

Some health conditions can boost the production of lactic acid or limit your body’s ability to clear it from the blood. This can cause a serious lactate build-up, medically referred to as Lactic acidosis.

Your body employs lactic acid at a whole-body level. As a result, it plays a crucial role in the proper function of cells, tissues, and organs. Overall, lactic acid has three main functions in your body. These include:

• A chief energy source of mitochondria
• A signaling molecule
• As a precursor for glucose production.

The Process Of Lactic Acid Production

Let’s look at the process behind lactic acid production without getting too technical.

Your body provides energy to your muscles via a process known as glycolysis, in which it breaks down carbohydrates—in the form of glucose from the food you eat—and produces adenosine triphosphate

How much ATP is released from glycolysis depends on the presence of oxygen during glycolysis.

When you work out at high intensity, your body gradually relies on your fast-twitch muscle fibers to produce power. However, these fibers aren’t capable of using oxygen as efficiently.

So, during a hard workout, like when you sprint as hard as you can—ATP requirements are high, but oxygen levels are low.

In other words, during high-intensity exercise, your body requires more fuel than normal to keep the muscles functioning.

When this takes place, glycolysis becomes anaerobic. Thus, during anaerobic glycolysis, glucose is broken down into lactate, which leads to higher levels of circulating lactate in the blood.

Additional Resource – Your Guide to Groin Strains While Running

Does Lactic Acid Make Your Muscles Burn When While Running & Exercising?

The short answer is no.

For a long time, it was thought that lactic acidosis, or the increased concentration of lactic acid in the muscles, was behind the burning felt during intense training.

However, research tells us that lactic acid isn’t to blame for the burning sensation in your muscle when you work out at high intensity.

Let me clear up something.

Lactic acid is created when a hydron atom bonds with the lactate molecule. It’s specifically a blend of a positive hydrogen ion and a negative lactate ion. However, researchers have discovered that lactic acid as a molecule cannot exist in the body in its complete form since the pH of the human body is too high.

More specifically, the pH of our blood is too alkaline, or not acidic enough, to maintain the bond between the lactate molecule and the hydrogen ion.

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

The Culprit Behind Burning Sensation in Muscles When Working Out

Traditionally muscle soreness has been blamed on lactic acid. But, as I just explained, lactic acid is a source of fuel that powers our muscles during exercise.

So if it isn’t lactic acid, what’s responsible for the burning sensations when you’re running fast and hard?

Again, science may have the answer. Research has found that lactate production increases the number of hydrogen ions, making the body unable to break down the hydrogen ions fast enough. The build up of these molecules make the environment acidic, causing the infamous muscle burn while exercising.

The truth is lactate delays muscle fatigue. Your muscles would fatigue much faster without it.

Additional resource – Strava for runners

But what about post-exercise muscle soreness?

Some experts suggest that exercise-induced muscle soreness is caused by the microdamage in the muscles and connective tissue, causing inflammation.

The scientific term for this muscle pain is Delayed Onset Muscle Soreness (DOMS), which is the natural process that the body experiences to recover and build muscle tissue.

Virtually all types of exercise, not just running, can induce some soreness but the more intense the exercise, especially movement with a drastic emphasis on the stretching or lengthening phase, play a more drastic role in how sore you feel the day or two after a workout.

Additional resource – Running with a labral tear

How To Manage The Burning Sensation In Your Muscles

Fortunately, you don’t need to do much to eliminate “lactic acid” buildup in your muscles.  You got a liver to thank for that, as it takes care of the processing of lactate.

As soon as you slow down your pace and start to breathe in more oxygen, the pH levels will increase, and the burning sensation will fade. However, there are many things you can do to help manage the burning in your muscles from a hard run.

Let’s check a few.

Increase Intensity Slowly

The best way to limit post-run muscle soreness is gradually building up to higher mileage.

Although stepping out of your comfort zone is key, overtaxing your muscles can be counterproductive. Running often and hard without proper recovery can cause serious muscle soreness and even lead to injury.

As a rule, don’t increase intensity—whether distance, speed, or both—too fast or all at once.

Follow the 10 percent rule, increasing your weekly mileage by no more than 10 percent. Only add speedwork once you have a solid mileage base—20 to 25 miles per week for at least three months straight.

Start feeling the burning pain while running? Then slow down.

Additional Resource – Here’s your guide to the Maffetone Method.

Drink Lots of Water

When you feel thirsty during a run or workout, know that’s a sign that your muscles need more oxygen. So please, don’t wait until you’re thirsty to drink water. If you feel thirsty, you’re already dehydrated.

So how much fluid do you need?

I don’t have the exact answer as it depends on many variables such as your physiology, hydration needs, training intensity, and temperature—to name a few

But overall, I’d recommend having 16 to 24 ounces of water two to three hours before a run. Then, for long runs, have an extra 8 to 12 ounces of fluid every 20 to 30 minutes of running.

Additional resource – your guide to running with metatarsalgia

Run Regularly

Maintaining a consistent routine is the best way to become a better runner.

If you want to run farther and faster, you must run more often. This doesn’t mean overextending your body, but at least keep a consistent running routine. Strive for incremental progress—not huge leaps.

Improve Your Lactate Threshold

It’s only by training properly that you’ll increase your lactate threshold. This is the pace you can run at before your body starts to require to make energy anaerobically.

Tempo training and speedwork can help increase your lactate threshold, thus improving your fitness.

Running within your lactate threshold helps adapt your body to extra energy production. You’ll need less glucose to burn for fuel. This, over time, leads to less lactic acid buildup.

Additional Resource – Why is my running not improving

Compression

Another way to help eliminate waste products in your muscles is using compression before and/or after a run.

Research has reported that using compression gear during and after running helps stabilize the muscles and speeds up recovery from fatigue and pain.

What’s more? Compression gear puts pressure on the blood vessels, which pushes out metabolic waste and improves circulation.

Once you remove the compression, your blood vessels expand further than before, ushering in a new supply of oxygen-rich blood.

Additional resource – Is Aqua Jogging Good for Runners?

Apply Heat Before Running

Another option for removing metabolic byproducts from your muscle is using heat before an intense run or heavy workout. Then apply cold after post-exercise.

Heat activates stiff and sore muscles by improving blood flow. This helps improve performance and reduce injury risk.

What’s more?

Following a hard run, your nervous system  is extremely alert, which may cause a burning sensation. Applying cold post-run calms your nervous system and brings things back to homeostasis.

Once the muscles are warm again, they open wider than before, improving oxygen-rich blood flow.

Cool Down Properly

Cool-downs are a must. Opting for a low-intensity pace lets your body take in oxygen while you’re still moving.

This helps keep blood flowing to your muscles, allowing the removal or flushing of lactate or hydrogen ions from your muscles.

Stretch Down

Lactic acid might take roughly 30 to 60 minutes to disperse post-run, so cool down properly and stretch right after.

Stretching post-exercise helps your muscles relax and boost blood flow to your muscles. This, in turn, helps relieve tension allowing for more flexibility when running.

Foam Roll

Want to take your flexibility and mobility work to the next level?

Try foam rolling, as it can release tight muscles and limit the build-up of lactic acid in the muscles.

How?

Foam rolling stimulates circulation and encourages lymphatic drainage.

I’d also recommend you massage your running muscles with a foam roller before a hard run. This works well both for pain relief and relaxation.

Additional Resource – Here’s your guide to hydration running vests

Eat Right For Less Lactic Acid

Diet also matters when it comes to flushing out lactic acid. Some foods help you manage lactic acid buildup to prevent lactic acidosis.

Overall, foods rich in magnesium, B vitamins, and fatty acids are the way to go.

Great sources of vitamin B include:

• Leafy green vegetables
• Fish
• Poultry
• Eggs
• Peas
• Beans
• Cereals
• Dairy products

As for magnesium, add the following to your menu

• Spinach
• Turning greens
• Collard greens
• Navy beans
• Kidney beans
• Sesame, pumpkin, and sunflower seeds
• Nuts

What’s more?

Consider taking magnesium flake or Epsom salt to improve magnesium absorption. This can also help improve energy levels, promote relaxation and soothe soreness.

Last but not least, foods rich in fatty acids include:

• Freshwater salmon
• Corn oil
• Walnuts

These help lower inflammation in the body, which actively reduces muscle soreness experienced following a hard run. These can also speed up your recovery rate.

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