David Dack

Looking to run an 8-minute mile? Then you’ve come to the right place

Whether you’re a complete beginner or training for your first 5K, running an 8-minute mile can improve your performance and pace.

Cruising at such speed may seem insurmountable, but it’s not impossible.

With the right training, commitment and attitude, you’ll be running that eight-minute mile before your know it.

In this article, I’ll dive into how to make your training more effective, prepare your body and mind, and so much more.

More specifically, I’ll look into:

• How fast are 8-minute miles?
• Can everyone run an 8-minute mile?
• The exact pace for an 8-minute mile
• How to set starting point?
• The importance of interval training in improving mile speed
• And so much more.

On your marks?

Ready, set, go!

Why It Matters

Want to run a faster 5K? Then run a faster mile

Want to run a faster 10K? Then run a faster mile.

You get the point. I hate to sound like a broken record.

So whether you’re a 5K, 10K, or even marathon runner, it all goes back to that mile time. It’s the foundation for everything.

How Fast is An 8 Minute Mile?

Running an 8-minute mile equals running a 4:58 kilometer. Or the equivalent of running 7.5 miles per hour—or 12 kilometers per hour.

Want to get a taste of that speed? Hop on the treadmill, set it on 9 MPH, then see how long you can hang on.

The Prerequisite For Running A 8-Minute Mile

So can everyone run an 8-minute mile?

I believe it’s the case.

Although running such a relatively fast mile is a challenge, it’s one that can be achieved by virtually every runner—given time and training, of course.

Don’t expect to be able to run this fast unless you’re already in good shape.

If you want something more challenging, you better check my guide to running a 5-minute mile. That’s a real challenge.

If you already have a solid running base—as in, you have been regular for the past few months—then the 8-minute mile should be within your reach.

Training For an 8-Minute Mile – How Long it Should Take?

The answer hinges on your starting point and fitness levels.

If you’re committed to this goal and are training three to four times a week, you should easily achieve it within 8 to 12 weeks.

Keep in mind that an 8-minute mile is quite an achievement. It’s something that can happen overnight. But, if you persevere, you’ll be able to run a mile in eight minutes—or even faster.

Like anything else, consistency takes us to the finish line. Therefore, if you’re serious about running an 8-minute mile, then you have to get your game—both inner and outer—in order. The rest is just details.

Note – Here’s the full guide to the average time to run a mile.

How to Run an 8 Minute Mile

Without further ado, here are the guidelines you need to run a mile in 8 minutes or faster.

Do A Time Trail

Whether you’re looking to run a faster mile or a sub-20 minute 5K, you’ll need to know exactly where you are currently.

That’s why, before you take any further steps, make sure to determine your current mile time. Establish your mile baseline time.

The rest is just detail.

Maybe you’re a few seconds away or minutes. It doesn’t matter. At least now you know what you’re working with.

Just keep in mind that it’s easier to go from a 10-minute to eight than to go from a 12-minute to eight. So the further you’re from your goal, the more time it will take.

Here’s how.

After a thorough 10 to 15 minutes warm-up, run a mile on a flat track and record your time. One mile is the equivalent of four laps on most standard outdoor tracks. (Learn more how many laps is a mile around a track here)

Once you complete your baseline test, you’ll e set and ready for what’s next.

Additional Resource – Here’s how to run faster

Interval Training For an 8-minute mile

You don’t just need to work hard—you also need to work smarter. Intervals are one way to work smarter.

By far, the most efficient way to improve your mile speed is to do high-intensity interval running. As a runner, adding speedwork to your training plan can help you improve your overall athletic performance—not just for the mile but for everything else.

One example is to run a few 200-meter sprints—half a lap—or 400-meter sprint—one lap—on a track with a short break in between each effort.

The session is simple. All you have to do is start with a 10-15 minute warm-up, run a hard 200-meter, walk for 200-meter, then repeat for 15 to 20 minutes. Easy peasy.

Finish the workout with a 10-minute slow jog as a cool down.

Build Your Endurance

Speed is one piece of the puzzle. You also need to build your endurance.

Although one mile is relatively short, running an 8-minute mile can test your mettle.

You should incorporate at least one long run into your weekly plan. This should improve your overall conditioning, which allows you to run further and faster.

In other words, to run a faster mile, you’ll have to get good at running longer than a mile.

But why it’s the case?

Running slow and long has improved aerobic endurance and efficiency—keys for running a faster mile. This type of training can also enhance the mitochondrial density in your muscle cells—the energy-producing cells in your muscles.

The best way to increase your running distance is to do it slowly and gradually. I’d recommend following the 10 percent rule, in which you increase weekly mileage by no more than 10 percent from one week to the next.

To get the most out of your long runs, shoot for at least running between 4 to 7 miles a session once a week.

Just make sure to get there slowly and gradually. For instance, if your current “longest” run of the week is 4 miles, and your total weekly mileage is 11 miles, add roughly one mile per week until your long run is around 7-8 miles.

Add Hill Training

Hitting the hills can make you stronger and improve your running efficiency.

Sure, hills are hell, but they’re a necessary evil—especially if you’re serious about running your best.

Also known as incline training, hill training can help boost your lactate threshold, which is key for improving your mile time.

To do hill reps, begin by warming up for ten to 15 minutes of easy running on a flat surface.

Running outdoors? Find a hill with a decent incline but not too steep. The hill should extend for about 100 to 200 meters.

Run up the hill at your 5K effort pace—or a little bit faster. Make sure to push yourself hard up the hill, but keep good form the entire time.

Aim to keep a consistent pace and effort.

Once you reach the top, turn around and recover by jogging or walking down the hill.

Start with five reps, then work your way up to completing ten with good form.

Improve Your Form

Another measure to help you improve your mile speed is to pay attention to your running form.  This is especially the case if you’ve been doing your due diligence—doing intervals, long runs, hills, and staying consistent—but nothing is working.

Yes, it’s time to look at your technique.

It should come as no surprise, but good running technique can make your running easier, which allows you to run further faster and avoid injuries.

The best time to work on improving your running form is during long runs, so it can serve you well as you speed up.

Here’s what to pay attention to.

• Gaze ahead. Keep your eyes looking ahead of you. Looking up or down can place stress on your neck and back.
• Run tall. Keep your back straight, core engaged, and shoulders relaxed.
• Avoid landing on your heels—instead, land on the ball or midfoot of your foot.
• Your elbows. Bend your elbows at a 90-degrees angle and keep swinging them back and forth—no side to side or across your chest.
• Run quietly. Your feet should hit the ground around your midfoot and roll onto your toes.
• Land directly under your center of mass and feel light and springy.

For more on proper running form, check the following guidelines

• Proper running form
• Proper treadmill running form

Be Consistent

At the end of the day, whether you’re looking to improve your mile speed or bench press, what will you set you apart from everyone else is how committed you’re to training.

Sure, the training guidelines I shared today can help improve your performance, but if you don’t develop a consistent and reliable training schedule, you won’t make it far down the road.

That’s why, if you’re serious about running an 8-minute mile or faster, the most important thing you can do is to train consistently.

I’d recommend following a running program, whether you follow a generic online plan or have designed it by a coach, and include four to five days of running each week to improve your endurance, stamina, and speed.

Logging the mile only when you have the time and desire isn’t the best way to pursue your goals.

You must keep your training as regular as possible so that your body can adapt to the stresses of running farther and faster. Do this for a few months, and before you know it, you’ll be able to run an 8-minute mile or even faster.

Additional readings:

• What is the average time to run a mile?
• Pacing Strategy In One-mile World Records
• The Effects of Mental Pacing on the Mile Run
• Are 8-Minute Intervals Uniquely Effective?
• What Breaking the 4-Minute Mile Taught Us About the Limits of Conventional Thinking

How To Run An 8-Minute Mile? – The Conclusion

There you have it! If you’re serious about running an 8-minute mile then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

Keep training strong.

Have you ever finished a long run on a hot day and then experienced cravings for salt? Then know you’re not alone.

This happens to every runner.

Here’s the truth.

Everyone knows that sweat is salty. The more you sweat, the more salt you lose from your body. And as we’ll see in today’s post, salt is a vital ingredient.

To help you make an informed decision on salt and running, in today’s post,

I’ll explain the importance of salt in a runner’s diet, deficiency symptoms, how much runners need, and much more.

But let’s explain some rock-hard facts about salt first…

What is Salt

Before diving into how much salt and sodium runners need, I need to explain the difference between the two.

It’s a common thing to use the words sodium and salt interchangeably. But understanding the difference between the two could impact how your manage nutrient intake and overall diet.

In essence, salt is the crystal-like chemical compound sodium chloride, whereas sodium refers to the nutritional mineral sodium, which is a part of sodium chloride.

Here’s a clear way to tell them apart, as we commonly know it.

Salt is what you add to your food when you use the salt shaker, while sodium is found in food, either naturally or artificially added into processed foods containing preservatives.

So what else makes table salt? Technically salt is a mix of the mineral elements sodium and chloride. More specifically, sodium makes up about 40 percent of table salt. And this is what’s detrimental to your overall health and well-being.

So let’s dive more into what Sodium is.

Sodium Explained

Essentially, sodium is an electrolyte, along with magnesium, potassium, calcium, phosphate, and chlorine, that your body steadily regulates concentration.

These minerals in the human body have an electric charge and play an important role in the human body’s function.

They are found in tissues, blood, urine, and body fluids.

Some of the roles of electrolytes include:

• Removing waste out of your cells
• Balancing pH levels
• Regulating the amount of water in the body
• Ensuring proper muscle, nerve, brain, and heart function
• And so much more.

What about sodium?

Sodium, which is made up of 40 percent salt, plays a huge role in the transmission of nerve impulses and proper functioning of muscles and cells and helps prevent dehydration.

When you don’t consume enough sodium, your blood volume drops, forcing your brain and kidney to shut down.

More importantly for runners, sodium is involved in muscle contractions.

The claim that muscle cramping is caused by a lack of sodium in the body is true. This is especially the case if you tend to run long and often in the heat. This is why most sports drinks concentrate on the electrolyte sodium.

Additional resource – Running supplements for runners

How Salt Works

Although salt had a bad rap, research reported that excessive intake could increase blood pressure and cause chronic disease.

More than likely, you’ve been warned about excessive salt intake and other sodium foods. As a result, some experts may recommend removing sodium from the diet as much as possible.

The reason?

The average American consumes high levels of sodium every day.

Research from Harvard’s School of Public Health reported that the average American ingests roughly 3,300 mg of sodium per day, with roughly 75 percent of it coming from processed foods, while only getting roughly 2,900 mg of potassium each day.

All that being said, when you consume the right amount of salt, it can actually help your body. When you run and sweat, you also lose electrolytes, making you feel tired and sleepy after running.

If you often run regularly, it means you’re sweating a lot, thus, losing electrolytes in droves. If you do not replace them, you can get dehydrated and tired.

That’s why salt is so important, as research says it can improve your running endurance, speed, and performance. More on this later.

But remember that how much salt you need will always depend on your sweat rate, training intensity, physiology, and weather conditions. No suit fits all. Again, more on this later.

Additional Resource – How to Make yourself poop before a run.

Risks of Low Sodium Levels

Having insufficient sodium levels can take a toll on your body.

For starters, lack of sodium can cause swollen fingers and toes, which might seem like a minor nuisance but are warning of fluid imbalance.

What’s more?

Just drinking water and not replacing the lost sodium lost can lead to hyponatremia, or what’s known as water intoxication. The condition is the result of prolonged periods of sweating as well as excessing fluid intake.

The most common symptoms include:

• Headache
• Loss of energy
• Fatigue
• Confusion
• Nausea and vomiting (here’s how to prevent throwing up while running)
• Restlessness and irritability
• Dizziness
• Muscle weakness, spasms, or cramps
• Seizures
• Loss of consciousness
• Coma

What Affects Sodium Levels

If you skip sodium-rich foods while sweating a lot, especially if you have high sodium concentration in your sweat, chances are you’ll need to consume more salt, especially before your run.

How much you need comes down to your sweat rate and the sodium concentration in that sweat.

These two variables can be affected by:

• Training intensity – Running harder makes you sweat more
• Weather conditions—high temperatures and humidity make you sweat more
• Physiology—some runners tend to sweat more or have saltier sweat than others.

What’s more?

Your genetics also matter. Study reports that sodium concentration in sweat can vary drastically from person to person.

Research has reported that the average sodium concentration in sweat among male elite athletes was about 950 mg per liter, ranging from 350 mg to more than 1,800 mg per liter.

That’s a wide range.

To learn more about the impact of sodium of athletic performance, check the following studies:

• Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports
• Salt increases physical performance in resistance competitions
• Do Salt Supplements Boost Athletic Performance?
• Impact of Sodium Ingestion During Exercise on Endurance Performance
• The performance-enhancing benefits of salt, explained

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

The Exact Rate

If you’re shedding a lot of sodium via your sweat, you could lose as much as 3,000 mg per hour. That’s a lot. Like, a lot. This can take a toll on your hydration levels.

But if you aren’t training that hard or sweating less, you might only need a few hundred milligrams. This also means that you’re less like to need sodium supplementation.

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

Sodium in Sweat

The average human body contains roughly 70,000 mg of sodium or about 11 tablespoons of salt. When you run, you lose a lot through sweat.

How much you lose depends on:

• The volume of salt in your sweat. Some people have saltier sweat than others. You can tell if you’re one of them if you tend to develop a crust of salt on your skin after a hard run.
• Your sweat rate. You lose more sodium if you tend to sweat heavily than a “light sweater”. On average, we lose about 500 mg of sodium per pound of sweat, ranging from 220 to 1100 mg.
• How long do you run in the heat. If you aren’t used to running in the heat, you might lose upwards of 1,000 mg of sodium per pound of sweat. However, your losses can drop as much as 300 mg when you’re well acclimatized.

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

Do Runners Need More Sodium?

Runners, and athletes in general, need more sodium than the average person. Since sodium is mainly lost through sweat, you can sweat a lot as a runner.

As a runner, you’re prone to sweat a lot during training. This is, after all, the key mechanic in cooling your body’s core temperature while exercising. Otherwise, you’ll overheat.

When you sweat, you lose electrolytes. The bad news is that you lose sodium in the greatest amount, and you lose much smaller amounts of calcium, potassium, and magnesium.

There’s no universal formula for how much sodium you lose during a run, as it depends on the amount of your sweat and the sodium concentration in the sweat, which varies based on training intensity, weight, diet, heat acclimations, and genetics.

To determine your sweat rate, weigh yourself before and after each run. While determining your sweat rate is straightforward, finding out the exact sodium rate being expelled in that sweat is something only a lab test can tell.

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

Fluid Balance

Sodium is key to hydration as it helps the hydration process by improving the rate of fluid absorption.

What’s more?

Research has shown that sodium can help athletes maintain a higher blood volume, which regulates core temperature and heart rate during long training periods.

Muscle Contraction

Muscle cramps are common issues for runners. This can be blamed on low sodium levels as “heat cramping” happens your body loses too much sodium during training.

Keeping your sodium levels healthy can ward off muscle cramps and promote the proper muscle contraction that will keep your body running hard and long.

Additional resource – Your guide to Charleys Horse in runners

Improved Performance

Thanks to the elements mentioned above, especially when it comes to hydration, proper muscle contraction, and electrolyte balance, it should come as no surprise that healthy sodium levels can improve performance.

Yet again, don’t take my word for it.

Let’s look at some of the research.

One example is research published in the Journal Scandinavian Journal of Medicine & Science in Sports that looked into the effects of salt and salt supplements on runners preparing for a marathon.

The runners were divided into two groups:

• Group I was given sports drink and salt capsules
• Group II was given sports drinks and placebo capsules (the control group).

The result?

Group, I was able to finish the race about 26 minutes faster than the other group. That’s a huge difference.

Additional resource – What to eat after running at night

Salt Tablets For Runners

Salt tablets are high-concentrated sodium in capsules or tablets.

And the salt content can vary. So, make sure to, again, check the ingredients to know how much sodium and other electrolytes you’re taking in. Leave nothing for chance.

Regardless of preference, the main goal of consuming these salt tablets is still the same—to boost your sodium intake before and during training.

Most standard salt tables weigh around 1 gram and pack in 200 to 700 mg of sodium.

You can dissolve it in about four ounces of liquid (120ml) or simply follow the instructions on the package.

What’s more?

If you’re already drinking a sports drink, check whether they pack in sodium.

What’s more?

Remember that salt tablets are not needed during normal, easy, and short runs.

And, of course, you can have too much of a good thing. Overdoing won’t improve your running performance.

The Benefits of Salt Tablets

Consuming salt tablets can help you maintain electrolytes balance and retain fluids when you need to, especially while running.

Again, don’t take my word for it.

This randomized controlled trial found that oral salt supplementation can boost electrolyte concentration in the blood as well as reduce water loss during a half-ironman race that included long-distance running.

I can go on and on, but you get the picture. Salt, sodium, or whatever—at healthy levels—is good for you. Period.

Additional resource – Best sources of electrolytes for runners

Risks Of Too Much Salt

Chances are you already know that consuming too much salt harms your health. Overloading can cause high blood pressure, kidney diseases, stroke, and heart disease.

But, for runners, acute sodium replacement during training should not have any harmful side effects on blood pressure and health when used in the proper amount.

Fact – One teaspoon of table salt packs in the recommended 2,300 mg daily sodium intake.

Too many salt tablets can cause negative side effects such as nausea, upset stomach, and vomiting. Be careful.

Not only that, too much salt in your stomach can suck in fluid into the GI tract, which can cause problems during training.

What’s more?

Too many salt tablets during training can increase sodium concentration in your bloodstream. This is a delirious situation as water rushes out of cells to try to thin out the sodium in the blood.

Additional Resource – 20 Fun Facts about running

How Much?

Now let’s get to the good stuff; how much salt—or sodium—do you actually need for optimal function?

Since you’re losing a lot of sodium in sweat while exercising, it’s key to consume enough around your runs.

As a general rule, for runners under 45-60 minutes, you can hydrate with water. But during long runs (anything over 60 minutes), it’s time to add some sodium. This is especially the case if you train in the heat.

So how much salt do runners need?

Since sweat rate—and other variables already discussed—vary drastically from runner to runner, it’s not easy to determine the exact number that should be consumed.

For example, this research on football and tennis players reported sodium losses of around 800 to 8,500 mg over two hours of practice.

For this reason, and some more, only a lab test can tell you the exact sweat rate while training, but most runners don’t have access to this.

The minimum recommendation is around 500 to 600 mg of sodium per hour, but it might shoot up to over 2000 mg if you’re unfit, wear a heavy sweater, run in the heat, or work out for several hours at a time.

When to Take Sodium

Timing also matters. Most of the research reported that salt intake had the greatest benefits when it was taken before exercise rather than during or after exercise.

Let’s look at the research.

Research out of New Zeeland reported that when subjects ingested a sodium-rich drink before running to exhaustion at 70 percent VO2 max in hot heather, they were able to lower their body temperature, keep a higher blood volume, and reduce levels of perceived exertion than when they’d a low-sodium drink before training.

How To Replace Sodium

Fortunately, you have options for getting your sodium levels up during training or making sure they get too low ahead of time.

Replenishing your levels depends on your preference and what’s most convenient. The rest is just details.

Typical Sodium Needs

The average American, surveys show, consumes more than 3,400 mg of sodium per day.

But the daily recommended allowance is around 2,300 mg.

Since we consume a lot of foods containing salt (think bread, lunchmeat, cereals, and snacks), it can be easy to consume far more than the recommended amount.

All that being said, as a runner, you may still need to supplement your training.

Whether you need to take in extra salt before and during training hinges on how much sodium you lose through sweat and your current salt intake in your diet.

Real Food Options

To make sure you’re consuming enough salt, go for real food options that pack in a dose of salt as well as other nutrients.

Some of the best options include

• Cheese
• Deli turkey
• Black olives
• Salted almonds
• Coconut water

What’s more?

You can also simply sprinkle salt on your potatoes, pasta, soup, or any pre-run snack or meal.

Love a smoothie for breakfast before a long run? Then add in a pinch of salt.

Sports Drinks

Sports drinks are specifically designed to help you replenish the electrolytes you lose while sweating.

How much sodium each product pack can vary, so always check the ingredient labels for nutritional information.

As a general rule, go for products that offer around 100 mg of sodium per serving.

Have a sensitive stomach? Test out different products and see which ones work the best for you: different runners, different strokes, etc.

Salt Tablets For Runners – The Conclusion

There you have it! If you worry about your sodium levels while running, then today’s post should get you started on the right foot. The rest is just details.

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

Thank you for stopping by.

So, you’re thinking about running a 100K race?

We’re talking over 62 miles here—no small feat!

Think of it as two marathons back-to-back. It’s a huge distance.  It’s also 49 more miles than a half marathon and the equivalent of running twenty 5Ks in a row.

Calling it a huge challenge is no exaggeration!

But don’t get me wrong.

With the right prep and mindset, running 100K is absolutely within reach.

Let’s break down what’s worked for me and other runners tackling this distance.

So, What Exactly is 100K?

First things first. One kilometer equals 0.621 miles. So if you multiply 0.621 by 100, you get 62.1 miles.

In other words, a 100k race will have you running 62.1 miles.

That’s a lot of miles.

Still not making any sense?

Let me put that number in perspective.

Running a 100k is the equivalent of running 49 miles more than a half marathon, 36 miles more than a marathon, and over 30 miles more than a 50K.

The race is also the equivalent of 20 5K and ten 10K.

Yes, imagine running twenty 5K races in a row.

It’s a lot, isn’t it?

How long does it Take to Run a 100K?

The 100K distance may take most runners around 10 to 15 hours to cross the finish line. It means running through meals, the dark, and spending a full day on your feet.

If you’ve done long distances before, you know it’s as much about pacing and grit as it is about miles.

In my first ultra, somewhere around hour 10, I started asking myself why I was even doing this! But trust me, the feeling of crossing that finish line after such an intense journey is something you won’t forget.

Overall, a good 100k time is 09:09:35. If you’re wondering where I got that number, then know it’s the average 100K time across all ages and genders. A fast 100K time is anything within six hours.

Are You Ready for A 100K?

Before jumping into 100K training, it helps to have some ultra-distance experience.

Increasing your training volume over time will grant your body enough to adapt. Jumping from 5K to 100k is the recipe for failure.

The longer the distance of the race, the more time your body will need to adapt to a higher load. There’s no way around it.

Aim to have at least a few 50-milers under your belt first. When you follow this recipe, you’ll have to add 20k. Yes, by no means a short distance, but it’s better than jumping from a shorter distance.

To ensure you’re making the right decision, it’d best to have completed these 50-mile races feeling pretty good.

Building Your Base

Before you start tackling ultras, make sure you’ve got a solid base.

I recommend focusing on running pain-free for at least 6-12 months before jumping into a race like this. I’ve seen too many runners rush the process and end up injured.

Try to get in five weekly runs, keeping them easy and slowly increasing the mileage

Eventually, you’ll consistently run 18-20 miles for your long runs. Trust me, patience pays off.

Get Your Mind Ready Too

Running 100K is as much mental as it is physical. I’ve had races where the physical pain was less of an issue than the mental hurdles I had to overcome.

You’ll definitely hit some low points along the way. But training your mind to keep going when your body wants to quit is crucial.

I remember hitting mile 40 in my first 100K, and every part of me wanted to quit. My legs felt like lead, and mentally, I was questioning why I’d signed up for this. But what got me through was focusing on small milestones—the next aid station, the next hill, the next mile. Breaking the race into smaller chunks made 62 miles feel less intimidating.

I know this sounds easier said then done, but believe me – once you train your mind as hard as you train your body – you’ll get my point.

Spend Time on Your Feet

More than anything else, you need to get used to spending hours on your feet. Your body has to adapt to spending hours and hours on your feet to withstand the challenge on race day.

When I started upping my long runs, it wasn’t about speed; it was about time. You’ll want to incorporate long, slow runs into your weekly routine, gradually increasing the distance. Hiking is a great way to build endurance without the impact of running.

Aim to complete at least one 50K or longer run a few weeks out in the lead-up to your race. I’m a big fan of back-to-back long runs—this simulates running on tired legs, which is exactly what you’ll face in the later stages of a 100K.

Don’t Skimp on Fueling

In my experience, what and when you eat can make or break your race.

Trust me, while some choices sent me zipping along the trails, others had me wishing for a roadside pickup! You’ll want to find that perfect mix of carbohydrates, sugars, and electrolytes to keep your engine running smoothly over those long miles.

Unlike shorter races where you might wing it on minimal fuel, a 100K demands a solid fueling plan. Begin by figuring out how many calories you burn per hour and how much fluid you lose. This isn’t just guesswork; use a formula to estimate your caloric needs and take a sweat test to gauge your hydration requirements. This information will be the cornerstone of your fueling strategy.

Here’s a starter list of things you might consider packing in your running belt:

• Fruits – Easy to digest and packed with natural sugars.
• Gummies and Energy Gels – Quick, convenient bursts of energy.
• Energy Bars – For a more substantial fuel source.
• Sports Drinks – These and other muscular endurance supplements are essential, not just for hydration but also for their electrolyte content.

Finding the right combination is a bit of trial and error, but it’s worth the effort. What sits well in your stomach? What gives you a noticeable energy boost without causing a crash? Answering these questions through experimentation will guide you to your optimal race day fueling regimen.

Choosing Your First 100K

The right race can make or break your experience. For your first 100K, avoid anything with crazy elevation changes or extreme weather.

I’ve made the mistake of choosing races that were too challenging for my level, and it’s no fun having to drop out halfway because you weren’t prepared for the conditions. A DNF always sucks no matter the reasons.

I recommend choosing a relatively flat, well-supported event course in a comfortable climate and weather.

Leave things like heat, humidity, elevations, and hyenas for when you’re more experienced. That amazing race through the desert or the jungle or whatever will be there next year—and the year after that—no need to jump stages.

I’ve found websites like UltraSignup super helpful for finding races. You can search by location, distance, and difficulty, which is key when looking for something manageable for your first attempt.

Vertical Gain and Race Strategy:

Another factor to consider is the vertical gain of your race. I recommend choosing a course with limited vertical gain for those new to ultra distances. Vertical gain can be deceiving; a route with significant elevation changes will require different pacing and energy management strategies.

Using the ITRA’s kilometer effort conversion, for every 100 meters of elevation gain, it’s akin to running an extra flat kilometer in terms of effort and time. It’s like turning a 100K into a much longer race.

Integrating Vertical Training:

Different terrains can significantly affect your pacing. Running through softer surfaces like mud or sand requires more energy, which can slow you down and extend your total race time.

If your race does involve hills, make sure to include hill workouts in your training. This could be specific hill repeats or incorporating hilly routes into your long runs. Not only does this build strength and endurance, but it also prepares your legs for the descending which can be surprisingly taxing.

Adding these elements into your training helps develop the necessary skills to manage them effectively during the race.

Think about it like this: if you’re running through trails with many loose rocks and roots, practicing on similar trails will help you learn to maintain your speed without tripping or getting injured.

100K Training Plan: Building Endurance and Resilience Step by Step

Training for a 100K race isn’t just about running long distances; it’s about smart, steady progress and recovery. Here’s a breakdown of two tailored 100K training plans: one for beginners who are new to ultras and one for intermediate runners aiming to improve their performance.

Beginner 100K Training Plan

This 24-week plan is designed for those who have a solid running base—meaning you’re comfortable with 20-25 miles per week already. The focus is on gradually building mileage and introducing you to the demands of ultra-distance runs.

Phase 1: Base Building (Weeks 1-8)

• Mileage: Start with around 25 miles per week, increasing by 10% every two weeks.
• Key Workouts:
  • Long Run: Begin with 10 miles, increasing to 16 miles by Week 8.
  • Easy Runs: Two or three runs per week at a relaxed pace.
  • Cross-Training: One session per week (e.g., cycling or swimming).
  • Rest Days: Two days per week to allow recovery and prevent injury.

Phase 2: Building Endurance (Weeks 9-16)

• Mileage: Progress to 30-40 miles per week, with one cutback week every three weeks.
• Key Workouts:
  • Long Run: Build up to 20-22 miles on your longest runs.
  • Back-to-Back Long Runs: Start incorporating back-to-back runs on weekends (e.g., 14 miles on Saturday, 10 on Sunday).
  • Tempo Runs: One weekly run at a comfortably hard pace, about 15-20 minutes.
  • Cross-Training and Core Work: Two sessions a week to strengthen supporting muscles.

Phase 3: Peak Training (Weeks 17-22)

• Mileage: Reach your peak at around 45-50 miles per week.
• Key Workouts:
  • Long Run: Aim for one long run of around 28-30 miles, along with shorter long runs (15-20 miles).
  • Back-to-Back Long Runs: Continue these, ideally aiming for consecutive long efforts on challenging terrain.
  • Intervals: One weekly session of intervals or hill repeats.
  • Cross-Training: Maintain strength and flexibility with yoga, core exercises, or light cycling.

Phase 4: Tapering (Weeks 23-24)

• Reduce mileage to allow your body to recover and prepare.
• Keep up with shorter, easy runs and one last long effort at about half your peak distance.

Intermediate 100K Training Plan

If you’re already running 40+ miles weekly and have experience with marathons or shorter ultra distances, this 20-week plan is for you. It will help you fine-tune your endurance and sharpen your race strategy.

Phase 1: Building Speed and Strength (Weeks 1-6)

• Mileage: Start with 35 miles per week, building up to 45-50.
• Key Workouts:
  • Long Run: Begin with 15 miles, building to 22 miles by Week 6.
  • Speed Work: Incorporate weekly intervals or tempo runs for improved speed.
  • Hill Workouts: Hills build strength—add one hilly run per week or hill repeats.
  • Cross-Training: Focus on core and lower body strength twice weekly.

Phase 2: Building Endurance (Weeks 7-14)

• Mileage: Increase to 55-60 miles per week.
• Key Workouts:
  • Long Run: Work up to 28-30 miles, focusing on back-to-back long weekends.
  • Back-to-Back Runs: Practice two consecutive long days to mimic race fatigue.
  • Tempo Runs and Fartlek: Alternate these weekly to keep variety and build mental toughness.
  • Recovery Runs: Two easy-paced runs weekly to help recover while keeping mileage up.

Phase 3: Peak Training (Weeks 15-18)

• Mileage: Peak at 65-70 miles per week.
• Key Workouts:
  • Ultra Long Run: Try a single long effort of around 35 miles with fueling practice.
  • Race Simulation Runs: Mix in race-specific elements like trail terrain, hills, and planned pacing.
  • Intervals and Hill Repeats: Keep one session each week to maintain strength and agility.
  • Cross-Training: Light strength training to avoid fatigue as you peak.

Phase 4: Tapering (Weeks 19-20)

• Reduce weekly mileage by half, focusing on easy, relaxed runs.
• Aim for one final “longer” effort of about 15 miles but avoid intensity.

Common 100K Training Questions

I know that you have more than one pressing questions when it comes to running a 100K.  Let me address some of the most common concerns.

What should I eat before a 100K run?

Before a 100K ultra marathon, focus on a balanced meal that combines complex carbs, lean protein, and healthy fats to provide sustained energy. Great options include oatmeal with almond butter and fruit, a quinoa bowl with grilled chicken and veggies, or a hearty smoothie with oats, banana, protein powder, and a handful of nuts. Aim to eat 3-4 hours before the race to give your body time to digest, then have a small snack (like a banana or energy bar) about 30-60 minutes before starting.

How many miles should I run each week when training for a 100K?

Weekly mileage for 100K training varies based on experience. For beginners, aim to start around 20-30 miles per week and gradually build up to a peak of 45-50 miles. Intermediate runners might start at 35 miles per week, eventually reaching 60-70 miles in peak weeks. Balance these miles with recovery days to avoid overtraining.

What gear is essential for a 100K ultra marathon?

For a 100K race, the right gear can make a big difference. Essentials include a comfortable hydration vest or pack, trail shoes with good traction, moisture-wicking clothing, and layers if you’re running in varying weather conditions. Don’t forget blister prevention items like anti-chafing balm and high-quality socks. Fuel and hydration options—like gels, electrolyte tablets, and energy bars—are also key for maintaining energy throughout the race.

How much recovery do I need after a 100K run?

After completing a 100K, expect to need at least two to three weeks of dedicated recovery time. Focus on gentle movement, like walking or light stretching, for the first week. Slowly ease back into running with short, easy sessions, and listen to your body to avoid pushing too soon. Hydration, proper nutrition, and plenty of rest will help speed up your recovery process.

What Makes a 100K Different?

Training for a 100K, often referred to as an ultra-marathon, isn’t like training for shorter races. The focus here shifts to building “staying power” through extended runs, back-to-back long efforts, and incorporating variety through endurance run training. Here’s where to start:

• Mileage Progression: Instead of peaking at a marathon’s 26 miles, you’ll want to build to 30-35 miles in one effort, with back-to-back runs becoming part of your routine.
• Fueling Strategy: One of the keys to successful 100K ultra running is developing a fueling plan. At these distances, your body needs steady fuel to maintain energy and avoid hitting the dreaded wall.
• Mental Prep: Let’s not forget the mental side. Preparing for ultra races requires training your mind to stay resilient and adaptable, which is where ultra-endurance training techniques—like visualization and positive self-talk—come in.

If you don’t know how to make up your own trail running first aid kit, you have come to the right place.

Hitting the trails is a fantastic way to explore nature and connect with the world.

But it’s not a safe walk in the park.

Although trail running isn’t the most extreme outdoor sport, it’s key to know the risks and how to take care of yourself when things take the wrong turn.

To err on the side of caution, have your own trail running first aid kit every time you’re out there, so you’re ready for anything. You don’t know what’s going to happen next.

Expect the best but prepare for the worst and all that.

This article will give you an overview of the most important items that should be added and included in your trail running first aid kit. Keep in mind that these are just suggestions. The way to put together your own kit should be based on your needs, preferences, training terrains, and medical health. The rest is just gravy.

Trail Running First Aid Kit – The Essentials

A trail running first aid is an integral part of any runner’s gear who loves to spend time on trails and outdoors.

The kit is there to help deal with and manage emergencies and injuries that may strike while trail running. It should include everything so you can be prepared for anything.

Some of the items that should be included in this type of kit include:

• Bandages and gauze
• Tweezers
• Athletic tape
• Rescue whistle
• GPS Tracking Device
• Sunscreen
• Bug spray
• Band-aids
• flashlight
• Zofran for nausea when running
• Moleskin for managing blisters.
• Band-Aid
• Sanitizer or alcohol wipes
• Steri-Strip, two sizes for wound closures.
• Fire: waterproof matches
• Tobasco
• Biopatch, which is anti-microbial.
• Tourniquet
• Benadryl for allergy reactions
• Tape: Coban, waterproof tape

Don’t get me wrong. This is by no means an exhaustive list, but, at the very least, it should get you started on the right foot.

At a minimum, you should carry:

• Band-aids
• Sterile wipes
• GPS Tracking Device
• Moleskin
• Athletic tape
• Antiseptic
• Rescue whistle

Now let me explain why these tools are so important when you’re outdoors for a long time.

Additional Resource – Running while constipated.

Anti-bacterial Bandage

You’ll need these if (when) you fall.

Athletic tape

One of the most common injuries among trail runners is ankle sprains.

Once you sprain your ankle, you’ll need something to support the injured limb on your way back home.

That’s why having an athletic tape with you in case your roll your ankle can help.

You can roll-tape your ankle in many ways.

Check the following YouTube tutorials on how to do it right.

Rescue Whistle

Although most running/hydrations packs may feature a built-in whistle in the chest strap, you should consider getting a much louder whistle. No one cannot mistake the source of whist as a sign of distress.

Rescue whistles are a key safety tool every trail runner should have. This makes it easier for others to find you in case things turn bad.

Additional Resource – Here’s how to protect yourself from dogs

GPS Tracking Device

This may not be reliable deep in the woods where the network is scarce, but having a GPS tracking device can help keep track of your position and ensure that you’re relatively safer while logging the miles.

Additional Resource – Here’s the full guide to running watches

Map

No network? No problem, as you can always go to the old school by carrying a map with you.

Unless you know the area you’re running like the back of your hand, you should carry a map, or at the very least, have an offline map of the area on your phone.

You’ll want to know how to get out of there fast in case you get injured or have an emergency.

Additional resource – Running with a labral tear

Mobile Phone

It goes without saying, but in case things make a turn to the worst, you’ll be at least prepared to phone for help.

Bear Spray

Running in an area with bears? Then you should have a bear spray on hand. You never know.

The spray can also protect you from aggressive anime and keep you safe while in the wilderness.

Headlamp

Running early in the morning or late in the evening? Then you’ll want to know where you are putting your feet, especially on technical terrains.

That headlamp is a key piece of gear for any serious trail runner, especially if you plan to spend any time out there in the dark. A headlamp attaches to your head (or helmet) which frees up your hands while running or hiking.

Additional resource – How to choose trail running gaiters

Moleskin

These work well for managing blisters and preventing them from getting worse.

Although blisters are by no means a serious injury, suffering one on the trails can make your running experience less than ideal. It sucks when every step you take is painful.

Blisters suck, especially when you’re stuck in the middle of nowhere. So please take the right measures to prevent and treat them.

Additional Resource – Here’s the full guide to feeling bloated after running

Stomach Problems

If you’re prone to diarrhea or GI issues, you should include smooth glide Stomach Relief in your trail emergency kit.

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

Allergic med

Have some allergies? Then remember to take any necessary medication to manage your condition.

Current Medication

Already have a medical condition and/or injury that requires medication?

That’s another thing to include in your trail first aid kit. It’s different for everyone—you know what you need. Leave nothing for chance.

Be Careful

Whether tackling technical terrains or running a loop around your neighborhood, the best way to stay safe is to pay attention to your surroundings and what’s happening around you.

If a route, place, person, or whatever gives you the hilly bellies, trust your gut and run in the other direction.

Additional resource  – Here’s your guide to pain on top of the foot while running.

Trail Running First Aid Kit – The Conclusion

Don’t get me wrong. The list I’ve provided above is by no means the most exhaustive list of all things you could carry on a trail run. However, stuffing your trail pack may seem excessive for a relatively short run.

So use some common sense.

Looking for tips on how to prepare for your best race? Then you have come to the right place.

Whether planning to run your first 5K or the 19th marathon, racing isn’t that overwhelming when you have the right mindset and tools.

Proper race preparation is key to ensuring you’re getting the most out of the event.

You’ll be ready to run your best race by preparing your body and mind.

How To Prepare For Your Best Running Race

In this article, I will share a few tips to help you feel confident and strong before your upcoming race.

Set A Realistic Goal

That’s where everything starts. You’ll be starting on the right foot by setting realistic expectations from the get-go.

Set clear goals on what you can—and cannot—physically do within your time frame. Stay flexible with your goals. Nothing is written in stone.

What’s more?

You should also adjust your race-time goal if you’re recovering from an unexpected injury, are sick, or the weather on event day is hotter than usual.

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

Follow A Training Plan

Training plans are the blueprint to success. They help to steadily build your experience and tolerance by running longer distances—or faster times—over a few months before the event itself.

A well-rounded running plan should involve a number of “easier” sessions each week, along with one (or two) speedwork runs and one long-distance session.

As the weeks go by, you’ll increase the distance and intensity of the runs to help your body gradually adapt to the demands of your race.

Fortunately, you can find plenty of training plans online—some of them from the Runners Blueprint blog. It’s key to follow your training program strictly if you’re serious about success. The rest is just detail.

Want some challenge? Try my 8K training plan.

Know The Race Course

Another useful measure to help you prepare for your race is to familiarize yourself with the race route in advance. This way, you’ll cover all bases and know what to expect when the big day comes.

Most race organizers will provide a map of the racecourse in advance, including information on elevation gain and any other challenging topography.

If possible, run the race route—driving or biking it are also good options—so you can get familiar with where you can take it up a notch or slow down. Know all the road’s ups and downs, both literally and figuratively.

Don’t have the time to scope out the racecourse? Then, at the very least, study the route map online.

Additional Resource – Running while constipated.

The Few Days Before The Event

This is the most important period, and what you do during these few days can either make or break your race’s success.

Here’s what to do.

• Avoid doing anything new. The few days before the race isn’t the best period to try new food, fueling strategies, or gear. Instead, stick with what works for you.
• Rest up. The few days before the race, try to take as much rest as possible. Relax and leave every other life errands for after the race.
• The night before. Instead of interesting as many carbs as possible, focus on eating a well-balanced meal that you know for sure won’t upset your stomach the next day.

Here’s your guide to shakeout runs.

Stay Positive

To run your best race, you’ll need to train your mind as hard as you do your body. After all, attitude is everything.

The key to success is maintaining a positive attitude during both training and racing. Cultivating this can help you overcome the dire situation and put you on track for success.

Remember that racing is about participating and crossing the finish line while competing against your best time.

I recommend using mantras to help you push when things get tough.

Additional Resource – Your Guide to fun runs

Have The Right Race Strategy

Lastly, your pacing strategy on race day can make a huge difference.

Overall trying to run your fastest on your first mile out is a recipe for disaster.

A common mistake many runners make is starting too fast. This makes it virtually impossible to keep the pace throughout the race, forcing the runner to either slow down or quit it altogether.

Instead, start the race slowly and increase your speed until you’re settled into your race pace goal. Then as you approach the finish line, speed up a little bit and give it everything you got.

This is what’s known as the negative split.

Additional Resource – Why is my running not improving

Get Up Early

On race day, you’ll want to wake up early, eat a proven and light breakfast, take a cool shower and make sure you got all of your race gear before time to leave.

You should have laid out your race gear the night before and gotten much asleep as possible—shoot for seven to nine hours.

Here’s how to avoid slowing down during  a race

Arrive Early

Once you’re double sure you got all of your race gear at hand, head to the race venue.

To save yourself a lot of hassle, try to make it there as early as possible, so you have plenty of time to pick up your number—unless you already have it—use the bathroom and warm up. You don’t want to make it later to the starting line. That will ruin the experience.

Additional Resource – Guide To Running Race Distances

Warm-up Properly

One of the key perks of making it to the race venue early is giving you time for a proper warm-up.

Overall, the shorter the distance, the longer the warm-up.

For example, for a 5K you might need to do an easy jog for around 15 minutes just to get the blood flowing and loosen up your muscles and joints.

Next, perform dynamic exercises to improve your flexibility, mobility, and range of motion.

Then, perform four to six strides of around 50 to 60 meters., speeding up to your race pace before slowing down and going again.

Additional Resource – Virtual Races Guide

Have A Few Mantras

When fighting off fatigue or challenging terrain, it helps to have a mantra to pull you through a tough patch.

I’d recommend having more than a few mantras on the mind.

Some of my favorites include:

• Push
• Keep going
• Can’t stop
• Won’t stop
• Be brave
• Be strong
• Run strong
• I run because I am
• One step a time
• God yes. God no.
• Stand tall
• Breathe deep
• Glory

Sure, these may sound a bit cliché, but it won’t help to try them out, right?

Additional Resources:

• Here’s how to run faster
• Here’s how to prevent a DNF in a race
• Age grading explained
• How to train for an 8K
• How to warm up for a race

How to prepare for your best race – The Conclusion

There you have it!

If you’re preparing for a race, the tips shared here should get you started on the right foot. The rest is really up to you.

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

In the meantime, time thank you for dropping by. Good luck with your race endeavors.

Stay strong

David D.

Do you often get sore quads from running? Then you have come to the right place.

Quad soreness is a common problem among runners—beginners and elites alike. In most cases, the pain is just annoying, but sometimes it can even sideline the most committed for days, or weeks, at a time.

In this post, I’ll dive into the causes of quad soreness and then share a few measures and tips that you can try to fix sore quads and return to running strong and pain-free.

If your quads are sore more than often, taking a few measures can help you return to running strong and pain-free.

But first, let’s cover the basics.

What Are The Quad Muscles?

The quads, or quadriceps, refer to the four muscles located in the front upper thigh between the pelvis and knee.

The four muscles include:

• The rectus femoris—which runs down the center of your thigh from the hip to the kneecap
• Vastus lateralis—which is located on the outer side of the front of the thigh
• Vastus medialis—which runs along the inner section of the front of the thigh
• Vastus intermedius—which extends down the center of the thigh

Although the quads are made of these four different muscles, most people think of them as one simple muscle and system.

Your quad muscles work “hand in hand” with your hamstrings to extend and bend your legs and perform other vital functions. That’s why the quads are some of the most important running muscles and are vital for all types of athletic endeavors.

For this reason, the quads are some of the most important running muscles and a key driver in virtually all athletic sports. This, as you can already tell, also means they’re susceptible to overuse or injury, which might the reason you’re experiencing quad soreness after running at times.

The price we pay.

Causes Of Quad Soreness In runners & What To Do About it

Training mistakes are the main reason behind most running injuries—quad soreness is no exception.

Muscle soreness is your body’s way of telling you that you’ve been gone a little beyond its comfort zone.

This happens when you put a lot of stress on the cells that make up your quads that aren’t quite used to the intensity of the exercise, which happens when you try to run further or faster than you’re used to.

Fortunately, over time, your quads will be more robust. But the keyword is time, and when you’re trying to rush things out and skip stages, you start getting too hurt.

Why Do my Quads Hurt After Running?

In most cases, some quad soreness is no cause for alarm. For example, if you changed up your training load recently, your quadriceps might experience delayed onset soreness (DOMS).

This condition is believed to be mainly caused by discomfort linked with micro-tears in the muscles during training.

This is thought to be a residual effect of the build-up of lactic acid in the muscle from intense training.

But dealing with chronic quad pain likely means a more severe injury.

Additional resource – Labral tears in runners

Drastic Increase in Volume

As previously stated, the main culprit behind quad soreness is overuse.

So it should be no surprise to experience soreness when you try increasing your overall training load—either by logging more miles or doing more speedwork. Both impact the workload of your quads.

As you up to training, you also increase the load on your quads, making them sore afterward.

Beginner Runners

If you just took up running for the first time, don’t feel surprised if you feel sore quads after running.

How come?

It takes time for your muscles to adapt to the high-impact nature of running. Unfortunately, it doesn’t happen overnight.

So if your quads are especially painful than your other muscles, it doesn’t mean that there’s something wrong with your technique, stride, or body. It’s just a part of the process.

Improper Landing

Another thing that may strain your quads is landing too far out in front of your center of gravity. This is known as overstriding and is believed to cause a plethora of overuse running injuries such as runners’ knees and ITBS.

Too Much Downhill Running

Although downhill running may feel like a break—especially after the climb portion—most runners are taken back by how sore their quadriceps can get the next day.

The reason is simple. Your quadriceps take in much more impact and stress when traveling downhill than while running on flat surfaces. For example, the impact of running on a flat surface is around two to three times your body weight with each step.

However, on the downhill, the impact is drastically higher since the ground is moving away from you, as in you are falling further down. Due to the compacted stress, your quad develops micro-tears, leading to excessive soreness over time.

The Solution

The downhill section is part and parcel of any running routine, especially if you live in a hilly area. You just can’t avoid downhills altogether.

But if you’re limping around due to sore quads, it helps to avoid them for a few days to give your body a chance to bounce back.

Additional resource – your guide to running with metatarsalgia

Limited Hip Mobility

Another common cause of quad soreness in runners is limited hip mobility, which is a known side effect of a sedentary lifestyle.

When you spend a lot of time in a seated position, you’ll force your hip flexors to work overtime and tighten up.

The solution

There are many exercises that can help you undo all that sitting.

The following stretches can activate and loosen your tight hip flexors, especially before a run.

Some of the best ones include

The Standard Quad Stretch

Lying Quad Stretch

The Kneeling Quad Stretch

What’s more?

You should also consider foam rolling your hip flexors after stretching to soothe any tightness or firmness before you run.

Try the following foam rolling exercise

How to Prevent Quads Soreness After Running

Here are the steps you need to prevent sore quads from running.

Warm-up And Cool Down

Start all of your runs—and workouts with a proper warm-up.

Trying to run while still feeling some quad soreness? Then perform your usual warm-up, then do a few easy stretches if your muscles still feel tight.

By properly warming up, you’ll help prevent your muscles from getting overly tight, which leaves you prone to injury.

A good warm-up routine should include plenty of dynamic exercises with flexibility and activation drills to help transition your body into “running mode.” This is especially the case after prolonged sitting.

Once you feel warmed up, ease into your run. You might still experience soreness on your first few steps, but it should fade as you continue.

If your soreness is chronic or getting worse as you keep running, stop running altogether and perform some pain-free cross-training instead. Think yoga, strength training, swimming, cycling, etc.

Additional Resource – Your Guide to Groin Strains While Running

Change Your Cadence

Cadence refers to the number of times your feet hit the ground in one minute of running. Also known as stride rate, cadence helps indicate whether you’re landing under your center of gravity or reaching your legs too far forward in front of your body.

The slower your cadence—the fewer steps you take per minute—the more likely you’re overstriding, the higher the impact you place on your ankles, knees, and hips.

Most research indicates that the optimal cadence for runners is around 180 steps per minute.

Additional Resource – Here’s the full guide to running watches

Strengthen Your Quads

The best way to safeguard your quadriceps from getting sore in the future is to make them stronger.

When you do this, you increase the tissue’s capacity for training and stress bearing.

The stronger the muscles, the more training capacity and the less risk of experiencing pain and injury when you log in more miles.

Some of the best exercises that strengthen the quads include:

• Squats
• Split squats
• Lunges
• Leg presses

Stretch After You Run

Build a habit of regularly stretching your running muscles, especially after hard runs and workouts.

Although dynamic stretching is the way for pre-run stretching, you should always stretch statically following a run.

Focus on your hips, hamstrings, calves, and of course, your quads and anything that felt tight during the run.

Try some Ice Therapy

A useful measure to soothing muscle soreness, especially after hard training, is ice baths.

Even jumping in cold water for a few minutes can help speed up recovery.

Ice therapy may also force your blood vessels in the quads to tighten, which promotes the draining of lactic acid out of your muscles.

Taking an ice bath is simple. All you have to do is fill a bath with cold water, then slowly immerse yourself into the cold water. Next, add some ice. This should slowly ease your way into it, especially if you hate the cold.

Not a fan of ice baths? Then try applying some ice packs on sore areas. Just make sure not to overdo it. You shouldn’t be icing any body parts for more than 10 to 15 minutes.

Additional resource – Common running injuries

Try Massage

Another option that has been shown to reduce muscle soreness is massage.

Massaging the impacted muscle(s) boosts blood flow, which helps bring oxygen and nutrients to the area, speeding up recovery.

Massage also reduces tension and stress in the muscles by helping loosen them up, which removes stiffness.

If you cannot invest time or money in a professional massage, try doing some gentle self-massage by using a massage tool such as a stick or a foam roller.

Check the following YouTube Tutorial on how to do it:

Eat Well

Your food choices also impact how sore you feel following a run. After all, what you put in your body makes a big difference in both recovery and performance.

Aim to replenish your fuel tanks as fast as possible post-run.  Research has suggested that your muscles might be the most receptive to nutrients within the first few hours after exercise.

Opt for a good balanced, and nutritious meal after a run. Focus on carbs and protein. You should also add in some healthy fats as well.

Most experts recommend taking 3 grams of carbs to every 1 gram of protein.

As a general rule, shoot for a post-run food ratio of 1 gram of protein for every 3 grams of carbs. You can try a protein shake or smoothie of fruits and yogurt—your choice.

Great examples include

• A protein shake
• A bagel with peanut butter
• Yogurt and banana

Don’t have the stomach for solid food following a run? Then try drinking chocolate milk. This should provide your body with enough carbs, protein, and other nutrients to kickstart the recovery process.

What’s more?

Drink plenty of water as it helps flush out toxin buildup that piles up throughout your muscles. Here’s the full guide to proper hydration.

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

Take Plenty of Recovery

When it comes down to it, the best way to ward off quad soreness—and most other pains—is to give your body plenty of time to rest and bounce back.

Don’t jump into another hard run or workout the next day or soon, as this can only worsen your pain.

Instead, make sure to give your body time off to rest.

Downtime allows your body to soothe muscle soreness and pain so you can return to running to your fullest.

Additional Resource – Here’s the full guide to feeling bloated after running

Sore Quads After Running – Conclusion

Although it’s possible to keep quad soreness at bay by taking some of the above measures, if pain persists, you’re better to visit your doctor throughout the examination. This is because you might be injured or have a condition to blame for your pain.

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

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

Worry no more.

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

Training Vs. Running Shoes

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

This is a big mistake

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

Let’s get into why.

What Are Cross-Training Shoes

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

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

What’s more?

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

Cross-Training shoe Purpose

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

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

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

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

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

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

Can you run in your Cross Training shoes

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

Running shoes

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

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

What’s more?

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

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

What’s more?

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

Here’s the full guide to running shoe types as well as a list of the best running shoe brands.

Do you Need Both Running Shoes and Cross Trainers?

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

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

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

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

Additional Resource:

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

Conclusion

For these reasons—and some more—you shouldn’t be running in your cross-trainers.

They simply won’t offer enough support and cushioning, whether you’re pounding the pavement or running indoors on a treadmill. Be careful

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

Have a Training Plan

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

Make Sure You Eat Right

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

On keto? Here’s your plan.

Incorporate Cross-training

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

Additional resource – Can you run a marathon on keto

Get Enough Sleep

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

These tips will help you sleep better:

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

Stay Motivated

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

Taper Properly

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

Have a Race Strategy

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

How to qualify for the Boston Marathon

Check the Weather Forecast

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

Bonus: Consider IV Therapy

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

Final Word

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

Happy running!

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

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

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

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

But what about ear pair while running?

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

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

Fret no more.

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

The Main Reason Your Ears Might Hurt During/After Running

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

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

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

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

Cold Temperature

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

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

How come?

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

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

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

The solution

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

Not enough?

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

Additional resource – Can you run with a broken toe?

Ill-Fitting Earbuds

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

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

So how do you make sure?

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

The Solution

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

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

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

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

What’s more?

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

Loud Music

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

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

The Solution

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

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

What’s more?

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

My advice?

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

Additional resource – Guide to big toe pain from running

GERD

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

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

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

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

Untreated, GERD may even cause period ear problems.

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

The Solution

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

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

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

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

Jaw Tightness

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

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

The Solution

Keep your facial muscles relaxed while running.

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

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

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

Additional resource – Your guide to runners cough

Blood Vessel Constriction

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

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

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

The Solution

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

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

If the pain persists, consider moving your workouts indoors.

Ruptured Eardrum

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

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

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

And the pain will also be present when not exercising.

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

The Solution

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

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

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

Right?

Additional resource – Sore quads after running

Consult your Doctor

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

Conclusion

There you have it!

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

Thank you for dropping by.

Have a great day.

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

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

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

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

Let’s get started!

What is A Bruised Toenail From Running?

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

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

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

The Complications

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

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

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

The Causes of Bruised Toenails

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

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

Additional Resource – Your Guide to Groin Strains While Running

Symptoms of Infection After Nail Injury

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

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

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

Additional resource – Labral tears in runners

Other Causes Of Bruised Toenail

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

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

Additional resource – Labral tears in runners

How To Treat Bruised Toenail

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

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

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

Here are some steps to consider:

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

Additional Resource – Your Guide to Groin Strains While Running

How To Prevent Bruised Toenails From Running

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

Here are some of the measures to consider.

Get The Right Shoes

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

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

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

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

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

Additional resource – Guide to big toe pain from running

Tie Your Shoes Properly

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

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

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

Here’s how:

Avoid Too Much Downhill Running

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

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

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

Keep Your Toenail Short

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

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

Go For the Right Socks

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

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

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

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

Increase Mileage Slowly

Now, let’s talk about increasing your mileage.

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

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

Visit a Professional

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

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