David Dack

Looking for the perfect pair of running shoes? You’re in luck because I’ve got your back. Whether you’re just starting your running journey or you’re a seasoned pro, the right pair of running shoes can be the difference between a comfortable, injury-free run and a world of pain.

Now, you might think that a fancy, expensive pair of shoes is all you need, but let me tell you, even the priciest kicks won’t do you any good if they don’t fit like a glove.

So, where do you begin on your quest for the perfect fit? Well, it all starts with nailing down the right shoe size, and that’s exactly what we’re diving into today.

In this article, I’ll look into how to measure your feet so you can find the most appropriate shoe size for you. Proper fit is, after all, non-negotiable.

Sounds great?

Let’s get started.

The Tools You Need

Now, if you happen to have a Brannock Device lying around (those nifty foot-measuring tools you often find in shoe stores), great! You’re all set. Just pop your foot onto it, and you’ll get an accurate measurement.

But let’s be real, not everyone has a Brannock Device at home. No worries, though – you can still get your foot size with just a few simple items:

• A piece of paper or cardboard
• A ruler or tape measure
• A trusty pen
• A dash of patience and a sprinkle of precision

With these tools at your disposal, you’re ready to embark on the quest for the perfect fit. So, let’s get started!

Step 1: Measure Your Foot Size

Alright, let’s get down to business and measure those feet. Here’s a step-by-step guide to ensure you get the most accurate measurements:

• Step 1: Find a flat, sturdy surface to place your paper and foot on.
• Step 2: Securely tape a piece of paper to the floor so it lies flat.
• Step 3: Put on the same socks you wear when you’re out running. Stand up and place your right foot on the paper, making sure your heel is snug against a wall.
• Step 4: While keeping your weight on your right foot, trace a neat line around the outer edge of your foot. If you have a friend around, this is where they can lend a hand. Just make sure the pen is straight and perpendicular to the floor as you go.
• Step 5: To find your foot’s length, measure the distance between the two longest points on your tracing.
• Step 6: For foot width, measure horizontally across the widest part of your footprint at the bunion joint.
• Step 7: Repeat these steps (2, 3, and 4) for your other foot.

Additional Resource – Here’s how to break in new running shoes.

Step 2: Get Your Shoe Size

Let’s keep things easy. Use this shoe size conversion chart to find your perfect running shoe size:

Foot Length (inches/cm): 9.00″ / 22.9 cm –> Shoe Size: US 6, UK 5, EU 39, CM 24.6

Foot Length (inches/cm): 9.25″ / 23.5 cm –> Shoe Size: US 6.5, UK 5.5, EU 39.5, CM 25.1

Foot Length (inches/cm): 9.50″ / 24.1 cm –> Shoe Size: US 7, UK 6, EU 40, CM 25.4

Foot Length (inches/cm): 9.625″ / 24.4 cm –> Shoe Size: US 7.5, UK 6.5, EU 40.5, CM 25.7

Foot Length (inches/cm): 9.75″ / 24.8 cm –> Shoe Size: US 8, UK 7, EU 41, CM 26

Foot Length (inches/cm): 10.00″ / 25.4 cm –> Shoe Size: US 8.5, UK 7.5, EU 42, CM 26.7

Foot Length (inches/cm): 10.125″ / 25.7 cm –> Shoe Size: US 9, UK 8, EU 42.5, CM 27

Foot Length (inches/cm): 10.25″ / 26.0 cm –> Shoe Size: US 9.5, UK 8.5, EU 43, CM 27.3

Foot Length (inches/cm): 10.50″ / 26.7 cm –> Shoe Size: US 10, UK 9, EU 44, CM 27.9

Foot Length (inches/cm): 10.625″ / 27.0 cm –> Shoe Size: US 10.5, UK 9.5, EU 44.5, CM 28.3

Foot Length (inches/cm): 10.75″ / 27.3 cm –> Shoe Size: US 11, UK 10, EU 45, CM 28.6

Foot Length (inches/cm): 11.00″ / 27.9 cm –> Shoe Size: US 11.5, UK 10.5, EU 45.5, CM 29.4

Foot Length (inches/cm): 11.125″ / 28.3 cm –> Shoe Size: US 12, UK 11, EU 46, CM 29.8

Foot Length (inches/cm): 11.25″ / 28.6 cm –> Shoe Size: US 12.5, UK 11.5, EU 46.5, CM 30.2

Foot Length (inches/cm): 11.50″ / 29.4 cm –> Shoe Size: US 13, UK 12, EU 47, CM 30.9

Just match your foot length with the recommended running shoe size, and you’re all set!. 

Step 3: Make Sure Your Shoe Fits Right

Once you have the shoe size, it’s time to make sure that the shoe actually fits.

The following pointers should help you make the right decision:

• A pair of shoes should feel snug in midfoot and heel, with plenty of wiggle room in the toe box.
• Has at least a thumb’s width (1/2 to 1 inch ) space between the longest toe and the shoe’s end.
• Your heel should be locked in place, not sliding when you bend your foot, walk, or run.

Additional resource – Guide to insoles for running shoes

More Tips For Proper Footwear Fit

Here are more tips to make sure you always have the right shoe size.

Additional Resource – Here’s how to dry running shoes.

Large First

It’s common for one foot to be slightly larger than the other, with the dominant foot often being the larger one. Be sure to measure both feet and choose a size that accommodates the larger foot to ensure a proper fit.

Not All Shoes Are the Same Size:

Running shoes typically have different sizing compared to casual footwear. As a general guideline, running shoes are often recommended to be a half size larger than your regular shoes. This extra room can provide more comfort and safety during your runs.

Adapting to Changes in Foot Size

Foot size can change over time due to various factors, including pregnancy, medical conditions, and even aging. It’s essential to be aware of these changes and adjust your running shoe selection accordingly.

1. Pregnancy:

Pregnancy can lead to temporary changes in foot size and shape. Hormonal fluctuations and weight gain during pregnancy may cause your feet to swell and increase in size. It’s crucial to prioritize comfort and support during this time.

Here’s what to consider when selecting running shoes during pregnancy:

• Choose Breathable Materials: Look for shoes made from breathable materials that can accommodate swelling and provide ventilation.
• Adjust Laces or Straps: Opt for shoes with adjustable laces or straps to accommodate changes in foot volume throughout pregnancy.
• Consider a Half Size Up: If your regular running shoes start feeling tight or uncomfortable, consider going up a half size to accommodate any swelling or changes in foot shape.

2. Medical Conditions:

Certain medical conditions, such as arthritis, bunions, hammertoes, or edema, can impact foot size and shape. It’s crucial to choose shoes that address these conditions while providing the necessary support and comfort.

Here’s how to select running shoes for specific medical conditions:

• Arthritis: Look for running shoes with ample cushioning to reduce impact on joints. Consider shoes with a wider toe box to accommodate potential deformities.
• Bunions: Choose shoes with a wider forefoot area to prevent pressure on bunions. Avoid narrow or tight-fitting shoes that can exacerbate the condition.
• Hammertoes: Opt for shoes with extra depth and cushioning in the toe box area to reduce friction and pressure on hammertoes.
• Edema: Go for running shoes with adjustable closures, such as Velcro straps or laces, to accommodate changes in foot volume due to edema. Choose breathable materials to prevent moisture retention.

3. Aging:

As we age, our feet may naturally change in size and shape. It’s essential to reassess your shoe size periodically and make adjustments to ensure ongoing comfort and support.

Here are some tips for selecting running shoes as you age

• Regular Measurements: Measure your feet regularly, even if you haven’t experienced noticeable changes. Aging can result in subtle shifts in foot size.
• Foot Health Considerations: Consider shoes with added cushioning and arch support to address common age-related foot concerns, such as reduced natural padding and arch support.

How to Measure Foot Size for Running Shoes – The conclusion

There you have it! If you’re looking for the best way to measure your foot size for athletic footwear, then today’s post has you covered. The rest is just details.

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

Thank you for dropping by.

Curious about anti-gravity treadmills?

Then you have come to the right place.

One of the latest, cutting-edge forms of prehab in the fitness market, the antigravity treadmill may help protect your body from injury and save you a lot of money on treatment bills.

Typically used to rehabilitate an injury, anti-gravity treadmills have been gathering lots of steam as they offer various benefits in a variety of ways.

So what’s the technology all about? Keep on reading.

In today’s post, I’ll explain the function of anti-gravity treadmills, what do they have to offer as well as how to make the most out of one.

Sound great?

Let’s lace up and dig in.

What Is it?

Also known as the space treadmill, the antigravity treadmill can allow the user to walk or run at a lower percentage of their body weight, therefore, lowering the pounding impact on the muscles, joints, tendons, and ligaments.

The Story Behind The Design – A NASA Invention

Wait, what does NASA have to do with the fitness market.

Not much, really. The space agency cared about the health of its awesome astronauts.

Let me explain.

Anti-gravity treadmills were first designed by NASA scientists to simulate “earth-like” training conditions but in space.

The primary goal of the technology was to increase the astronaut apparent weight, which is key for their muscles and bones mass.

Image credit – From Master Clinic Physiotherapy

The Exact Process

The technology uses air pressure to decrease your body weight and, in turn, take some of the load off your muscles and joints.

More specifically, the technology employs a variance in air pressure between the user’s upper body—atmospheric pressure—and their lower body—the higher pressure—to unload their weight.

The research has reported it can lower impact by roughly 80 percent. That’s. Quite. A. Lot.

Easy To Use – The Step By Step

To use an anti-gravity treadmill, you’ll have to get a pair of special shorts, which you can wear over your clothing. The garment is made from neoprene and feature either a single zipper or a double zip.

Next, you simply step inside the chamber of the machine, which looks like a large bubble, and you’re zipped into an inflatable chamber. When you do so, your body is compressed in the sealed chamber, with a skirt around your waist.

Next, you can choose your own gravitational resistance levels, changing how intense—or easy—the workout will be,

As this takes place, you might feel like you’re being lifted up thanks to the differential air pressure technique.

Thanks to this technique, you can walk or run at 20 percent or 80 percent of your body weight. This can be attuned in small percentages until you find the sweet spot.

Additional Source – Check this treadmill pace chart

So how does this help the rehabilitation?

Nowadays, the technology is used by medical facilities around the globe,  the military, and professional athletes and sports teams.

The technology works well for a wide range of people—neurologic and orthopedic patients, world-class athletes, and those seeking to improve their fitness without the added impact.

How come?

Simple. By reducing the impact stresses on the body, the patients can perform rehabilitation with less pain.

That’s why the technology is often used with patients seeking to gain strength, mobility, full range of movement, and fitness while also reducing the impact on injury or on the body.

Additional Resource – Your guide to treadmill running form

As a runner, the anti-gravity treadmill may help a lot if you have any of the following injuries:

• Shin splints
• Medial tibial stress syndrome
• Plantar fasciitis
• Runners’ knee
• Achilles tendinopathy
• Patellar tendinopathy

The Application

Here are some useful applications of anti-gravity treadmill for runners:

Surgery

The technology helps patients recover faster by allowing to walk with a normal gait as soon as possible. It can help prevent the formation of improper movement patterns stemming from pain and injury.

Injury

Antigravity treadmills can help injured runners keep on training without making their injury worse. When you train at 20 percent of your body weight, you can keep on training with injuries like shin splints or runner’s knees.

Athletic performance

You can perform intervals, hill reps as well as plyometric exercises, lateral training, and agility drills. Again, with a portion of your body weight.

Balance training

The technology works well for patients with neurological conditions, such as multiple sclerosis, Parkinson’s, stroke, cerebral palsy, incomplete spinal cord injury, etc.

Additional Resource- Your guide to curved treadmills

Low impact

It always comes back to this.  If you have a history of overuse injuries or cannot perform high-impact exercises for some reason, the anti-gravity treadmill gives your chance to train a little bit more without the stress on your muscles and joints.

Safe

The technology allows for therapy, re-training, and neuromuscular re-education in a safe setting.

Lose weight

For the extremely obese, excessive weight can put a lot of strain on their muscles and joints, which can make running painful. Again, an anti-gravity treadmill can help an obese person to take up running with little to no risk of problems related to high impact.

The Cost of Anti-Gravity Treadmills

By far, antigravity treadmills are the most expensive treadmills on the market.

The price of an anti-gravity treadmill varies depending on the features of a certain model.

At roughly $35,000 to $70,000, an anti-gravity treadmill isn’t much of a home option. This is one reason these machines are usually hard to find. Even if you find a faculty that has one, there can be a long wait time to get in on one.

Can’t afford to buy one? It’s okay

The “cheapest”  way to get on one is to find a clinic or physiotherapy practice near you that has the machine. Expect to pay around $25 to $30  for a 30-minute session.

Additional resource – Here’s your guide to buying a used treadmill.

Are Anti-Gravity Treadmills For You?

As previously explained, anti-gravity treadmills have a lot to offer. They can be used for elite athletes, military personnel, injured patients, or those recovering from surgery.

Many applications.

Here’s the truth. Even if you don’t fit in any of these categories, you can still benefit from an anti-gravity treadmill.

The machine can help you improve endurance, strength, and mobility without extra stress on your body.

In fact, you might find yourself able to reach your VO2 max and maximum heart rate on an anti-gravity treadmill, according to a study published in Medicine & Science in Sports & Exercise.

Additional Resource  – When to replace a treadmill belt

Featured image credit – from Toronto Physiotherapy

Injuries sneaking up on you? We’ve all been there, especially with those unexpected ones like abdominal pain.

If you’ve ever experienced that sharp, uncomfortable pain in your core while running or even while doing something as simple as sneezing, you know it’s no joke.

But don’t worry! I’m here to walk you through everything you need to know about dealing with an abdominal strain so you can get back to running stronger than ever.

Let’s dive into what an abdominal strain is, how to spot it, and the best ways to treat and avoid it. Let’s jump in

What Is An Abdominal Strain?

An abdominal strain occurs when the muscles in your abdomen—those hardworking muscles that keep your core tight and stable—are overstretched or torn. These muscles can get strained from overuse, poor form, or even an unlucky twist in your daily routine.

The strain can range from a minor stretch to a full rupture of the muscle, which can seriously impact your ability to run and move comfortably.

When this happens, the pain is often sharp and immediate. You’ll feel it when you cough, sneeze, laugh, or take deep breaths. Even simple movements involving your trunk can trigger pain, making everyday life and running a challenge.

Strains can happen during intense workouts, lifting heavy objects without proper technique, or even during a fit of laughter.

Symptoms of an Abdominal Strain

If you’re wondering whether your discomfort is from an abdominal strain, here are some key symptoms to watch for:

• Sharp pain in the abdomen when you move, cough, or sneeze.
• Swelling or tenderness in the area around your abs.
• Bruising around the affected muscle.
• Stiffness that makes movement painful, especially after sitting or lying down for a long period.

If these symptoms ring a bell, it’s probably an abdominal strain—but with the right care, you’ll be back running before you know it.

Understanding the Causes of Abdominal Strains in Runners

Here’s what the research has to say about these common causes and why they might be affecting you.

Repetitive Strain and Overuse

Running involves continuous motion that can put repetitive stress on your core muscles, especially if you’re logging high mileage or doing intense interval training. Over time, this strain can overstretch or tear the abdominal muscles, leading to pain and discomfort.

According to research, repetitive strain from high-impact activities like running is one of the leading causes of muscle injuries, including abdominal strains. Runners, especially those who train frequently without adequate recovery, are at higher risk.

Weak Core Muscles

Your core plays a major role in stabilizing your entire body during a run, helping maintain balance and absorb impact with each stride. If your core muscles aren’t strong enough, the extra stress often gets transferred to the abdominal muscles, making them more susceptible to strains.

A study in the Journal of Strength and Conditioning Research found that athletes with weak core muscles are more likely to experience abdominal and lower back strains. Incorporating core-strengthening exercises into your routine can significantly reduce this risk. (source)

Improper Running Technique

Form is everything in running. If you tend to overstride, twist your torso, or lean too far forward, your abdominal muscles may compensate to stabilize your upper body. This extra load on the abs can lead to muscle strain, especially over long distances.

Research resported that biomechanical issues, like improper running form, are a common factor in core muscle injuries. Proper alignment and balance are essential for reducing unnecessary strain on the abdominals.

Can You Run with an Abdominal Strain?

Running with an abdominal strain? It depends on how severe it is.

If your pain is mild and manageable, running might actually help by promoting blood flow to the area, which aids in healing. Just keep the effort easy and listen to your body.

However, if the pain is intense or getting worse, it’s time to hit pause on running. Severe strains can worsen if you keep pushing, and you could end up sidelined for much longer. If you notice excessive bruising or the pain becomes unbearable, it’s best to consult a doctor to rule out a more serious issue.

Grades of Severity

Knowing how severe the strain is helps guide your recovery approach. There are three grades of muscle strains:

1. First-Degree Strain: This is the mildest form of a strain, where only a small number of muscle fibers are overstretched. You’ll feel some discomfort, but there’s no loss of strength. Rest and some light stretching should help you recover quickly.
2. Second-Degree Strain: Here, a greater number of muscle fibers are torn, leading to moderate to severe pain. You might experience swelling and muscle weakness. Running might not be a good idea until you’ve given your body more time to heal.
3. Third-Degree Strain: This is the most serious type, where the muscle is completely torn. If you’re dealing with this, you’ll have intense pain, swelling, bruising, and a total loss of strength in the affected area. This injury requires immediate medical attention and possibly even surgery.

Abdominal Muscle Strain Vs Abdominal Hernia

It’s important to understand the difference between an abdominal strain and an abdominal hernia, as the two are often confused. A hernia happens when an organ or tissue pushes through a weak spot in the muscle wall. This can cause a visible bulge and worsens with movement or strain, often requiring surgery.

An abdominal strain, on the other hand, is just muscle damage—no bulge, but definitely some pain

If you’re unsure whether you have a strain or hernia, consult a doctor.

How to Treat an Abdominal Strain

So, you’ve got an abdominal strain—now what? Here’s how to treat it and get back on the road to recovery:

1. Rest. Your body needs time to heal, and that means giving your abs a break. While your abdominal muscles are involved in nearly everything you do, try to limit movements that aggravate the injury. Rest is your friend!
2. Apply Ice. Ice therapy can help reduce swelling and pain. Apply ice for 15-20 minutes every few hours, especially in the first 48 hours after the injury.
3. Compression. Wearing a compression wrap or abdominal brace can provide support and reduce swelling. Make sure it’s snug but not too tight—you want to encourage healing, not restrict circulation.
4. Pain Relief. Over-the-counter pain medications like ibuprofen can help with inflammation and pain, but make sure to follow the recommended dosage and avoid long-term use without consulting a doctor.
5. Massage. Gently massaging the area (if it’s not too painful) can help improve blood flow and aid in recovery. Just be cautious and avoid pushing too hard.

How To Prevent Abdominal Strains

Once you’re back on your feet, you’ll want to avoid this happening again.

Here are some tips to prevent abdominal strains:

Always Warm up

As far as I can tell, the most common reason behind muscle strains during exercise boils down to a failure to warm up properly.

You can’t just jump into training without warming up—especially if you plan to do speedwork or something intense.

Instead, spend at least 10-15 minutes warming up.

I’d recommend you jogging slowly for five minutes to elevate your heart and breathing rates. Then perform a series of dynamic exercises, such as inchworms, leg swings, deep squats, lunges, and the sort—all of which will get your muscles ready for intense exercise.

Get Strong

A strong muscle is likely to tear or become compromised.

Check the following routines:

• Workout 1
• Workout 2
• Workout 3

Build Proper Technique

Whether you’re doing sprints on the track or heavy squats in the gym, proper technique cannot be ignored.

Proper posture also matters when you’re not exercising. More importantly, avoid prolonged sitting in one position—this places additional pressure on your abdominal muscles.

What’s more?

When you try to lift a heavy object, engage your core, bend at the knees, then use your lower body muscles to lift, keeping the weight close to your body.

Stay Within Your Fitness Level

Want to prevent trouble in the future? Avoid overworking your muscles.

If you’re taking up exercise for the first time, whether it’s running, weight lifting, whatever, start slowly and build it gradually to more intense training.

Don’t try to bite off more than one can chew —or else you hurt yourself, and that’s just bad.

Consult your Doctor

Consult your doctor in case of pain hasn’t faded in spite of taking some of the above measures.

They may suggest an ultrasound to see if it’s a simple tear or something more, like a hernia.

Next, your doctor’s advice about running with abdominal strain will depend on the nature, location, severity of the tear, and your fitness and health levels.

Final Thoughts

An abdominal strain is no joke, but it doesn’t have to keep you off track

With proper care, rest, and a focus on prevention, you’ll be back out there in no time. Just remember to listen to your body, take things slow, and don’t push through the pain. Recovery is part of the process, and with the right steps, you’ll come back stronger and smarter.

Got any questions or want to share your experience? I’m here to help you work through it!

Let’s talk about something that might have caught you off guard—bloating after a run.

Yeah, I know, it’s not exactly the glamorous side of running that we like to discuss, but trust me, it’s a common issue that plagues many of us.

Now, here’s the good news—bloating after a run usually has a straightforward explanation. It’s like solving a riddle; once you crack the code, you’ll be armed with the knowledge to prevent it from dampening your post-run joy in the future. Trust me, there’s nothing quite as satisfying as conquering a pesky problem head-on.

So, in today’s article, I’m your guide on this quest for answers. We’ll delve into the mysteries of post-run bloating, uncovering some of the main reasons why it happens and, more importantly, how to kick it to the curb.

Sounds intriguing? Fantastic! It’s time to dig deep, uncover the truth, and bid farewell to post-run bloating once and for all.

What Is Bloating?

Whether you’re a devoted runner or simply someone strolling through life, bloating is an equal opportunity annoyance that affects us all.

Now, picture this: you’re going about your day, minding your own business, when suddenly, your abdomen decides to throw a bloating party. It’s like an unexpected guest crashing your well-planned gathering, leaving you feeling uncomfortable and wondering what on earth caused this commotion.

Here’s the scoop: bloating primarily occurs in the abdomen, and it usually stems from excess gas production or irregularities in the movement of the muscles within your digestive system.

When bloating strikes, you might experience some telltale signs. It’s like your body sending out smoke signals, desperately trying to communicate the discomfort. You may feel tightness, fullness, or even swelling in your abdomen. It’s as if you’ve devoured a massive feast and there’s no more room in your stomach for even a single grape. And let’s not forget the impact on your wardrobe—your once-comfy clothes suddenly feel like they’ve shrunk two sizes, leaving you in a fashion conundrum.

Is It Common To Feel Bloated After A Run?

YES.

In fact, bloating typically occurs just after a hard or long run. It often afflicts beginner runners or those returning to the sport after a long break as well as those trying to increase their training load.

Why Am I Bloated After Running

So, does running make you bloated? Well, the answer is a resounding “Yes!” Bloating commonly rears its inflated head after a challenging run, targeting newbie runners or those who are making a comeback after a hiatus. Even seasoned runners trying to up their training game can fall victim to this bloating curse.

Now, let’s dig deeper into the heart of the matter. Bloating after running can have various causes, but there are a few common culprits that might be responsible for your discomfort.

Heavy Breathing

When it comes to bloating after running, the primary culprit isn’t food, but rather, air. Yes, you heard that right. You see, when you hit the pavement or the treadmill and start logging those miles, your breathing rate naturally kicks into high gear. Your body knows that those hardworking muscles need an extra boost of oxygen to keep them going strong..

Now, here’s the catch. Fast and intense breathing during your run can lead you down the path of mouth breathing, which means you’re more likely to swallow a significant amount of air.

And where does that air end up? It takes a wild ride through your esophagus, settling in your stomach, intestines, and even making its way to your colon.

Talk about an unwanted hitchhiker on your running journey! This influx of air can leave you feeling gassy and bloated, like a balloon on the verge of bursting.

Just think about it—the air you breathe during your runs isn’t just a passing breeze. It’s more than that. It has volume and mass, occupying precious space within your body. It’s like inviting a boisterous guest to a cozy party, taking up room that could be reserved for more essential matters, like fueling your muscles and aiding in recovery.

So, the next time you hit the pavement, be mindful of your breath, aiming for a smooth, controlled rhythm that minimizes excessive air intake. Think of it as harmonizing your breath with your strides, creating a symphony of efficient movement.

Drinking Too Much Water

Another factor that can contribute to post-run bloating is the amount of water you drink. Now, don’t get me wrong—staying hydrated is crucial for optimal performance and overall well-being. However, as with many good things in life, moderation is key. You see, excessive water intake, both during and after your run, can lead to a condition called hyponatremia.

Hyponatremia occurs when your body dilutes the sodium levels in your system due to excessive fluid intake. This can cause water retention, leaving you feeling uncomfortable and uneasy. It’s like a flood of water overwhelming the delicate balance within your body, disrupting the harmony you’ve worked so hard to achieve.

Eating Too Close To A Run

What you eat before a run also impacts how you feel throughout the workout and thereafter.

Running immediately after having a big meal can cause stomach problems—this should come as no surprise.

When you log the miles on a full stomach, blood flow switches from your digestive system to focus more on your muscles. This confuses your body and makes you feel uncomfortable and bloated.

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

Bloat-Inducing Foods

If you consume foods rich in protein, fat, or fiber close to your run, these can cause bloating.

Some of the common offenders include:

• Beans
• Apples
• Lettuce
• Cruciferous veggies such as cauliflower, broccoli, and cabbage.
• Dairy products
• Pears and peaches
• Onions

Artificial Sweeteners

A common cause of bloating after a workout can be artificial sweeteners.

These can be found in most sports drinks and other energy-on-the-go options. Since it’s hard for your body to digest these sweeteners, they often linger in your stomach for a while, making you feel bloated.

Medication

Although improper breathing and diet choices are the most common causes of abdominal bloating in runners, other factors contribute to the condition.

One of the most common ones is prescription medications, especially if they contain sorbitol or lactulose, according to research.

What’s more?

Some drugs may also force your body to retain more water to help with excessive sweating or urinating.

Is It Normal To Experience Bloating After Running?

The short answer: yes, it’s not abnormal to feel bloated after a run

The reason you’re experiencing bloating after a run boils down to the fact that you have been either breathing hard or gulping too much water—both of which may cause you to swallow air.

And as I explained earlier, all of that trapped air has to go somewhere, right?

That’s why, all in all, post-run bloating is normal. It’s rarely something to worry about.

How Long does Bloating Last After Running?

Again, I don’t have the exact answer as it depends on the individual. The worst bloating cases I experienced lasted for the whole day, whereas I might feel bloated for an hour or two after a run.

However, if you take some of the measures shared below, you’ll definitely reduce the length and intensity of the bloating – Or prevent it altogether.

How to Prevent Bloating After Running

While post-run bloating is annoying, you have to remember that it’s also temporary.

Here are some strategies to help you relax your stomach and soothe your bloating symptoms.

Focus on Your Breathing

Since trapped air within your stomach lining is the leading cause of bloating after running, paying attention to your breathing could help.

Though heavy breathing may contribute to bloating, trying to hold your breath or, God forbid, stop breathing altogether is not the solution.

Instead of panting for air while running, which only adds up to the stress, focus on taking deeper, and more fully, breaths.

Also known as diaphragmatic breathing, this type of breathing engages your diaphragm for fuller inhales and exhales.

Check out this tutorial on how to practice deep breathing while running.

Eat Light

Want to increase your chances of getting bloated? Then have foods rich in fiber, protein, and fat the hours before a run.

Since these foods take longer to get digested, they may amp up stress on your digestive tract causing trouble down the road.

As a rule, avoid fatty, spicy, heavy, high-fiber, high-protein, and high-sugar foods—as well as caffeinated or alcoholic drinks—in the three hours before your workout.

Instead, if you have to eat before a run, stick to easily digestible unprocessed foods such as eggs, bananas, oatmeal, and peanut butter.

Eat Early

Not only does the type of food you eat matter, but also when you eat.

Even if you don’t run, you’re likely aware of the impact of food on how you feel bloated later on.

So don’t just lace up those running shoes after a meal. Give your digestive tract a few hours to do its thing—or consider running in a fasted state.

At the very least, give your stomach at least two hours before running. If you have a sensitive stomach, aim for longer than three hours.

Have to eat close to run (because you’re already starving)? Then go for an easily digestible snack instead of a full meal.

Stay Well Hydrated

Want to ensure optimal performance while running? Stay well hydrated.

Dehydration compromises your digestive system, which makes you more prone to GI tract issues—bloating is not an exception.

Just remember not to drink too much. Check my full guide to hydration here.

Additional reference – Stop peeing when running

Check Your Medication

Common offenders include OTC drugs such as NSAIDs as well as antidepressants and antibiotics.

If you’re using prescription medication, consult your doctor to check if the bloating is a side effect, when to take it—or triggered by something else.

Bloating After Running – What to Do?

If you start to experience bloating after a run, try moving your body a bit. This should help you start to release some of the excess gas out of your stomach.

I’d also recommend that you do some form of post-run stretching or yoga to not only get your body twisting and moving but also stretch out your running muscles.

You can try my favorite pose, the cat-cow. These work well for relaxing and compressing your torso, therefore, getting that air out of your digestive tract.

Additional resource – Ice bath for runners

Consult your Doctor

Bloating after a run should only persist for a couple of hours. That’s why if you’re coming down with chronic or serious bloating, then you might consult your doctor to rule out any underlying issue.

This is especially the case if your bloating is accompanied by any of these symptoms:

• Extreme fatigue
• Stomach or pelvic pain
• Unwanted, sudden, weight loss
• Change in bathroom habits, such as getting constipated or peeing too often.
• Hematemesis and melena

Bloating After Running – Conclusion

Experiencing bloating after a workout really sucks. Today’s article, though, should put you on the fast track toward a bloat-free life. The rest is really up to you.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

David D.

Want to break in your new running shoes without the pain? Then you’ve come to the right place.

Even the the most expensive running shoes need a good break-in.

I know how you feel, though.

I’ve been there many times, eager to hit the ground running with my brand-new pair, only to learn the hard way that new shoes need a little patience.

But here’s some good news. Breaking into new running shoes doesn’t have to be an agonizing process. In fact, there are plenty of tricks to help you break into new shoes without discomfort or pain.

Let’s go through everything you need to know about breaking in running shoes: why it’s important, how long it usually takes, and practical tips for making the process as smooth and pain-free as possible.

How Long Does It Take to Break In Running Shoes?

This is one of the top questions I get asked: “How long will it take before my new shoes feel just right?”

I wish there was a one-size-fits-all answer, but it really depends on the shoe type and your own feet.. For me, cushioned shoes often take a bit longer—around three weeks—to feel fully broken in.

I had one pair of stability shoes that took almost a month, and I kept thinking, “Am I doing something wrong?” But it was just a matter of patience.

I usually tell runners to expect about two to three weeks of consistent use before their shoes feel fully broken in. If after a month they still feel uncomfortable, that’s a sign that the shoes might not be the right fit for your feet.

Why Is Breaking In Running Shoes Important?

Skipping the break-in process can lead to all sorts of problems. I’ve seen runners develop blisters, sore spots, or even experience pain in their knees and hips simply because they rushed through or ignored this important stage.

I’ve been there myself—trust me, it’s not worth the risk.

Fresh out of the box, the shoe materials, like the upper and midsole, haven’t shaped to your feet yet. This can create pressure points, friction, and uneven support. Over time, as you wear the shoes, the materials will stretch and soften to better fit the shape of your foot. This is what the break-in process is all about.

Think of it like breaking in a baseball glove or leather jacket. At first, it’s stiff and unforgiving, but over time, it becomes comfortable and fits perfectly.

How to Break in Running Shoes

Let’s walk through how to break in your running shoes, step by step.

Choose the Right Shoes

It might be obvious, but it bears repeating.

When I first started running, I was all about the looks. If the shoes were flashy, I wanted them. After a couple of painful experiences, I learned the hard way that comfort trumps style.

Big mistake! You want to prioritize shoes that feel good right out of the box.

Make sure you’re getting shoes that support your foot type—whether you need neutral shoes, stability shoes, or motion-control shoes.

What’s more?

Your new shoes should feel comfortable as soon as you slip them on. They’re not the right fit if they feel too tight or you’re already imagining where the blisters will form. Getting the right shoes will significantly shorten the break-in period.

Start by Walking

Once you’ve got your new shoes, don’t rush straight into a 10-mile run. The first step is to walk in them. Whenever I buy new running shoes, I like to wear them around the house for a day or two. Might sound strange, but trust me, it works.

This lets the shoes start molding to my feet without the pounding from running. I’ve even taken them grocery shopping—nothing fancy, just getting my feet used to the new feel.

It’s a gentle way to start the break-in process without putting too much stress on your feet.

Time for a Short Run

After spending some time walking in your new shoes, it’s time to take them for a short, easy run. Start with 20 to 40-minute runs at an easy pace.

Think of these as recovery runs or warm-up sessions rather than intense training runs. Your goal is to gradually get your feet used to the new shoes without overwhelming them.

Avoid speedwork or long-distance running at this stage. When I break into new shoes, I stick to easy, short runs for the first two weeks before gradually increasing the distance.

Mix It Up With Your Old Shoes

This tip has saved me countless times. If you’ve got a favorite pair of old running shoes that are still in decent condition, alternate between the new and old pair.

For example, if you run four times a week, wear your new shoes for just one or two runs and use your old pair for the others.

This helps your feet slowly get used to the new pair., which may cut risks of blisters or discomfort. It also gives the shoes time to breathe and reset between uses.

Don’t take my word for it.

Research from the Scandinavian Journal of Medicine & Science in Sports found that runners who rotate between two pairs of shoes can reduce their risk of injury by up to 39%.

Avoiding Blisters

What I dislike the most about new running shoes is blisters.. To minimize their risks, I’d urge you to limit friction between your feet and the shoes.

One trick I’ve found useful is moisturizing my feet. Dry skin tends to rub more, leading to painful blisters. You can also apply anti-blister balm or wear blister cushions in areas prone to irritation, like the heels or sides of the toes.

What’s more?

Make sure your socks are up to the task. Go for moisture-wicking running socks that reduce friction. Cotton socks can make things worse by retaining moisture, so always opt for technical fabrics like merino wool or synthetic blends.

How to Tell When Your Shoes Are Fully Broken In

So, how do you know when your new shoes are fully broken in?

For me, it all comes down to comfort.

Your shoes should start to feel like an extension of your foot—no pinching, no rubbing, and no hot spots. The upper part of the shoe should soften up, and the midsole should contour to your foot’s arc.

If your shoes still aren’t comfortable after a few weeks, they might not be the right fit. And no amount of breaking in can fix a poor fit.

Share Your Break-In Tips!

Every runner has their own method for breaking in new shoes, and your experience could help others find the perfect fit!

Do you have a special way of breaking in new shoes? Share your tips in the comments below! Maybe a trick for avoiding blisters or a favorite pair of socks?

Your insights might be just what another runner needs to start logging miles in their new kicks comfortably!

Are you an avid runner, lacing up your sneakers for those exhilarating miles?

Fantastic!

But what happens when heel spurs decide to crash your running party?

Don’t hit the panic button just yet.

In this post, we’re diving into the world of heel spurs – what they are, what causes them, and most importantly, how you can conquer them and get back to running pain-free.

So, grab your running shoes, and let’s hit the trail to heel-spur enlightenment!

What Is A Heel Spur?

Heel spurs, also known as calcaneal spurs, are like little bony hitchhikers that set up camp on the underside of your heel bone.

They’re the result of some serious foot drama, with your plantar fascia – that stretchy sole tissue – getting all riled up and irritated.

Your heel spur adventure starts at the front of your heel and then decides to extend its reach towards your arch or even your toes.

Sneaky, right?

But here’s the kicker – this whole process takes months to unfold, so it’s definitely not an overnight sensation.

Now, the painful truth is that heel spurs can, well, hurt like heck.

But here’s a plot twist – some folks have them without even realizing it! How’s that for a surprise party in your shoes?

What’s the root cause, you ask? It’s all about putting too much stress on your foot muscles and ligaments. This excessive load makes your plantar fascia go haywire, stretching it out and causing damage to the protective membrane around your heel bone.

Oh, and here’s a fun fact: if you’ve a history of plantar fasciitis, then you’re at higher risk of these heel spur party crashers. Sure, some of these little rascals might need surgical eviction, but fear not! There are few things you can do that do not require going under the knive (more on this later).

Plantar Fasciitis and Heel Spurs

Let’s clear up a common misconception: just because your heels are singing the blues doesn’t automatically mean those heel spurs are the culprits. You see, there’s another heel villain in town, and its name is plantar fasciitis.

Plantar fasciitis is an inflammation of the plantar fascia, which is basically a fancy name for the stretchy, fibrous band that plays foot-connector linking your heel bone to the ball of your foot.

Now, here’s where it gets interesting – many folks dealing with plantar fasciitis might also have some heel spurs hanging around in the background.

But let’s set the record straight: heel spurs aren’t the puppet masters behind plantar fasciitis. They might be party crashers, but they’re not responsible for starting the party in the first place.

Additional resource – Guide to big toe pain from running

Causes Of Heel Spurs In Runners

Many things can put extra stress on the heel bone to the point that it forms spurs.

These include:

• Overstretching of the plantar fascia
• Damaging the foot muscles and ligaments
• Continuous tearing of the thin lining of the heel bone

There are also some risk factors to pay attention to, such as:

• Improper running shoes without proper cushioning and arch support
• Gait abnormalities that affect the feet in general
• Excess weight or obesity
• Spending a long time on the feet
• Running on hard or uneven surfaces
• Diabetes
• Aging
• Running gait abnormities, especially when it places extra stress on the heel bone, ligaments, and nerves in and around the heel.
• Having either flat feet or high arches

The Good News

Now, don’t let the specter of heel spurs haunt your dreams – they often fly under the radar, causing no mischief at all. In fact, studies have shown that a whopping 95% of heel spur carriers live in blissful ignorance with no foot pain to report.

But, and there’s always a ‘but,’ when you’re an avid runner, heel spurs might decide it’s time to crash your pain-free party.

Common symptoms include:

• Pain that sets up camp on the inner or middle part of your heel.
• The unwelcome wake-up call – pain when you take your first steps out of bed in the morning.
• The post-sitting pitfall – discomfort that sneaks up after lounging and then disappears after a few minutes of walking.
• A tiny, unexpected guest – the formation of a small lump in the affected area.
• Pain that plays hide and seek, getting worse when you’re on the run or engaging in high-impact activities.

How To Deal With Heel Spurs While Running

Dealing with heel spurs when you’re a runner can be a tricky task. But worry not; here’s your game plan for managing heel spurs effectively while hitting the pavement:

Rest

Begin with the golden rule – rest. Reduce your mileage and consider taking a break from training altogether. This is especially important if you suspect that your heel spur symptoms have flared up due to a sudden increase in training intensity.

Ice It

To find relief from the pain, ice the affected area using a frozen water bottle. The sooner you apply ice when you notice symptoms, the better the results.

Here’s how to do it:

Gently roll the affected part of your foot back and forth over the frozen bottle for about 15 to 20 minutes. Repeat this icing routine three to four times a day. Alternatively, you can opt for a simple ice pack or ice wrap to ease the discomfort.

Massage The Spur

Another approach to alleviate the discomfort is through massage. Not only does it feel wonderful, but it can also provide temporary relief from heel pain and enhance blood circulation in the area. In fact, it’s often more effective than merely resting your feet.

Here’s how to do it:

Begin by gently massaging the affected area with your thumb.

Gradually increase the pressure until you’re applying firm but comfortable force.

Be cautious not to overdo it, as excessive pressure may exacerbate the pain.

Stretching

Stretching can be a highly effective method to ease heel pain. It targets not only the calf muscles but also other muscles in the lower legs. You can incorporate these stretches into your daily routine, with a special focus on post-run sessions or before bedtime.

Some of the best stretches for heel pain include:

Calf stretch against the wall

Seated foot flexes

Towel grabs with your toes

Calf stretches on a stair

Golf/tennis ball foot rolls

Try Essential Oils

Another avenue to consider is the use of essential oils. Some essential oils possess potential anti-inflammatory properties, which can help alleviate swelling and pain. Although scientific research on their efficacy is ongoing, it might be worth giving them a shot.

Here are a few essential oils to consider:

• Lavender oil
• Fennel oil
• Thyme oil
• Rosemary oil
• Bergamot oil
• Eucalyptus oil

Essential oils are generally affordable, non-invasive, and carry minimal to no side effects unless you have a history of dermatitis.

Try OTC Drugs

For managing heel spurs, over-the-counter anti-inflammatory medications like naproxen and ibuprofen can be an option. These drugs can help reduce swelling and alleviate pain.

However, it’s crucial to exercise caution. Prolonged use of such medications without medical supervision can lead to side effects. Typically, these drugs should not be used for more than four weeks without your doctor’s approval.

Common over-the-counter medications to consider include:

• Aspirin
• Acetaminophen (Tylenol)
• Ibuprofen (Motrin, Advil)

Before introducing any new medications, especially if you are already dealing with kidney or liver issues, it’s essential to consult your healthcare provider.

Additionally, certain medications like blood thinners should be approached with care and discussed with a medical professional.

Try Supportive Shoes & Orthotics

Opting for running shoes designed with thicker soles and extra cushioning can be beneficial in managing heel spurs. When your foot makes contact with the ground during running, it experiences significant stress, potentially causing small tears or microtrauma in the plantar fascia tissue.

Utilizing well-cushioned shoes or incorporating shoe inserts can help alleviate this stress.

Moreover, exploring the use of pre-made or custom orthotics and shoe inserts may provide added comfort and support, potentially reducing discomfort associated with heel spurs.

Injections

For individuals dealing with chronic pain resulting from heel spurs, a medical professional might recommend corticosteroid shots.

Cortisone, a synthetic derivative of natural cortisone, falls within the corticosteroid family.

Typically, these steroids are administered via a thin needle into the area of most intense pain and inflammation. The primary objective is straightforward: reduce inflammation in specific regions of the body.

This, in turn, aims to alleviate discomfort and expedite the healing process. It’s essential to note that while corticosteroid shots can provide relief, they may not offer a complete solution to the problem.

Surgery

In the event that all non-invasive methods fail to alleviate the discomfort caused by heel spurs, surgical intervention may become the final option. This surgical procedure typically involves the removal of the heel spur and, in some cases, the release of the plantar fascia.

Following the surgery, individuals may need to utilize bandages, casts, splints, crutches, and specialized surgical shoes during the recovery process. It’s essential to be aware of potential complications associated with heel surgery, including recurrent heel pain, nerve damage, infection, permanent numbness in the affected area, and scarring.

A full recovery post-surgery may require a significant amount of time, during which individuals may not be able to place weight on the operated foot. It’s important to maintain mobility while proceeding cautiously.

It’s worth noting that approximately 90 percent of individuals with heel spurs experience improvement through non-surgical, non-invasive treatments, many of which have been discussed in this article.

Heel spurs in Runners  – The Conclusion

Heel spurs are one of many running problems. It’s not a death sentence for runners since there are a lot of treatment options. Assess your risk and fix the problem earlier so you won’t suffer more.

If you’re regularly looking for how to dry your wet running shoes as fast and as safe as possible, then worry no more.

Getting your running shoes wet—whether while training or after a thorough wash—is inevitable. All runners have been there and will be there at some point, sooner or later.

Regardless of the reason your shoes got wet, the next thing you need to do is dry and dry them fast, especially if you’re running in the near future (and only have one pair, have more, please).

Though letting the shoes air dry over time does work, it can take days.

Fortunately, there are a few tricks that speed up the drying process while also dodging any risk of mold, mildew smell, and damage to the shoe. That’s where the rest of the article comes in handy.

In this article, I’ll share with you my favorite tips for drying your running shoes in a fast, efficient, yet safe manner.

Sounds great?

Let’s lace up and dig in.

Why Should you Dry Your Running Shoes Properly?

Running in wet shoes not only feels terrible but can also introduce other risks. These may include chronic stench, blisters, fungal infection, and unexpected costs.

Not only that, you might end up compromising the structure that makes up your shoes, damaging them in the process.

This can be painful since a good pair of running shoes isn’t cheap, and nobody wants to shell out the $80 to $150 on a pair of sneakers every couple of months.

What’s more?

Your feet might have less equilibrium in a pair of wet shoes. This could irritate your joints and lead to injury.

Enough said.

Additional Resource – Here’s a list of the best running shoe brands.

How To Dry Your Running Shoes

Here are some of the best strategies to help you get your running shoes dry and ready for tomorrow.

Separate

This may sound like a bit of a hassle, but to make sure your running shoes dry fast and efficiently, it’s best to remove the laces.

You should also, if possible, remove the insoles of your shoes as well as stretch out the shoe’s tongue forward.

The whole shoe may dry faster if more air is circulating throughout it and reach the hidden parts with the removal of laces and the insoles.

Stains and mud on the shoe? Take a hand brush or a used toothbrush and get rid of them as much as possible. Deep clean if you need to.

Additional resource – Here’s the full guide to running shoe anatomy.

Get Old Newspaper

If your running shoes are completely soaked, getting them dry with nothing but air circulation can take ages. I know I’m kinda exaggerating, but if you ever had to cancel a run because of wet shoes, then you know the struggle. It sucks.

One reliable method is to put used up newspapers inside the shoes. The stuff is made from wood pulp and recycled material, which is super absorbent.

In fact, you’ll be surprised at how much water just a couple of balls of crumpled paper in each shoe will pull out.

The sheets are not only efficient at soaking up water but also stench smells.

Here’s how.

Crumble up a few sheets of crinkled-up newspaper or paper towel and stuff away.

I’d recommend using two full sheets: one in the heel area and the other in the toe-box area.

Last up, let the newspaper do its job for at least one to two hours.

Once your shoes are stuffed, make sure to place them in a well-ventilated area, preferably away from direct sunlight.

Every few hours, replace the newspaper until the shoes are relatively dry.

By then, it’s just a matter of air drying.

Just try it out. Got nothing to lose.

Be careful, though. Avoid using heavily inked sheets of the newspaper as they might bleed onto your shoes, especially if your shoes are white.

Fan It Out

Another hack to swiftly get your shoes back on the road is some fanning.

It’s simple, too.

Open the mouth of your running shoes as wide as possible.

Next, place the shoes and insoles directly in front of a high-speed fan. Remember to put the fan up somewhere stable, safe, and out of the way.

The fast, dry air coming from the fan will flow through and around the material of shoes and dry them in no time. The sooner you do this, the faster your shoes dry.

Only have a ceiling fan? Then get a chair and put your wet shoes on the elevated platform with the fan on max speed.

Additional Reading  – Your guide to the heel to toe drop.

Put Them In A Dry Place

The last step is key, so don’t let all of your hard work go to waste.

Sooner or later, your shoes will remain relatively moist, but the newspaper and fan method will stop working as there’s too little humidity to be fully absorbed.

Once you reach this stage, air drying is the ideal way to remove the remaining dampness.

Make sure to leave your shoes in a room or space that’s dry and warm where moisture and humidity are limited. You don’t want mold to linger inside your shoes.

Avoid using heating tools like a hair dryer as it can damage the fabric of the shoe, causing it to crack and wrap.

How To Not Dry Your Running Shoes

There are many things you should never do when trying to dry your running shoes.

These include:

Using A Dryer

Throwing your sneakers into the dryer achieves nothing but adds more wear and tear to them as well as likely damage your dryer (and shoes).

The high heat can break down the glue that holds your running shoes together. It can also compromise the upper and cause it to crack.  Not worth it.

The dryer may also irreversibly warp the shoes, which will impact their fit and performance.

Additional Resource – Here’s how to break in new running shoes.

No Hair Dryer

Using a hairdryer to soak up moisture away from your running shoes is both a waste of time and energy. It’s also dangerous.

Holing the drier for a long time can actually damage the glute and melt the rubber sections if you’re not careful.

What’s more?

The heat may amp up the odor factors as well as damage the adhesive and materials.

And since you’ll likely get impatient holding the hairdryer, you might leave the shoes unattended with the device stuck inside if. This not only creates a fire hazard not only for the shoes but your home as well.

Moreover, hairdryers aren’t designed for prolonged use, so short circuits risk is high.

No Direct Sun Exposure

Another common drying method to avoid is putting your running shoes outside under direct exposure to the sun.

The sun’s light may help speed up the drying process as well as remove unwanted odors but can also fade your shoes and cut their lifespan short.

The sun’s UV rays can damage the synthetic and rubber material used within your shoes. This, in turn, will result in a fast decline and corrosion of any glue and seams in your shoes.

No Bad Storage

Storage also matters.

Don’t leave your running shoes-wet or dry—in a locker, gym bag, the truck of your car, or some dark corner in the garage without proper ventilation.

This only makes them a breeding ground for bacteria and nasty smells.

The perfect place is somewhere with a mild temperature that has good air circulation and is dust-free. The wardrobe, as long as it has enough space, is one such place.

You can also store your shoes on mounted shelves on the wall or under your bed.

If you find yourself coughing either during or after running, then you have come to the right place.

Running-related coughing is a common annoyance that plagues many runners—recreational and elite alike.

Today’s post will explain the main causes of coughing after running while offering a few tips for treatment and prevention.

Sounds great?

Let’s get started.

How Is Common Coughing After Running?

Coughing after a run is a common condition among runners.

In fact, it’s so common that it’s been referred to by many names such as “track hack” and “pursuer’s cough.”

In some cases, the cough may set in shortly after a session, but at other times a few minutes into your run.

The cough may strike quite frequently, but in most cases, it’s not as stubborn to persist longer than an hour nor continuously.

Though the cause may vary from one runner to runner, there are a few reasons that are most common—most of which you’ll learn more about later on.

The best way to treat and prevent this condition is to identify what may be triggering it in the first place.

Let’s dive into it.

What Is Coughing?

First things first, let’s talk about coughing and the mechanism behind it.

Also known as tussis, a cough is a voluntary or involuntary act that clears the airways and throat of irritants, microbes, mucus, fluids, and other foreign particles. It’s basically a cleaning mechanism of your upper respiratory system.

When an irritating stimulates the nerves within your airways or throat, a message is sent to your brain. Then your brain commands the muscles in the chest and abdomen to push air of the lunges in order to get rid of the irritant.

For example, if you’re prone to seasonal allergies, your cough might be triggered by allergens such as dust or pollen.

In some cases, poor air quality (as we’re going to see later) might also compromise your airways and cause coughing.

The sporadic cough is normal. But there’s a number of conditions that might need medical attention.

How Long Does Runners Cough Last

Sorry I don’t have the answer for this as it depends on the cause of the cough. Some cases may only last for a few moments, whereas a severe case of running induced caugh can last up for the whole day. Keep on reading to learn more about the causes of runners caough.

Runners Cough – Why Am I Coughing After Running

Here are the most common reasons why you might be coughing during and/or after running.

Cause Number 1 – Exercise-Induced Bronchoconstriction

If your cough while running is chronic and not caused by a sickness or a medical condition, you might be dealing with exercise-induced bronchoconstriction.

Formerly known as exercise-induced asthma, exercise-induced Bronchoconstriction (EIB) refers to a temporary constriction of the airways in the lungs during strenuous exercise.

When it’s the case, your airways get briefly constricted, which can induce a cough that can last for a few minutes.

The condition causes wheezing, shortness of breath, coughing (of course), and other symptoms during and after running.

Having asthma—as well as other respiratory issues—will make you more prone to suffer from EIB.

Symptoms

In most cases, EIB may peak roughly 10 to 15 minutes into a workout and fades away within one hour or less. The symptoms may linger for an hour or longer if untreated.

The telling signs include

• Wheezing
• Coughing
• Chest tightness
• Shortness of breath
• Fatigue during running
• Mediocre performance

Left ignored, EIB may develop into a serious, sometimes life-threatening, condition, especially among people with already existing lung issues.

The condition may also force some people to stop exercising, which drastically lowers quality of life.

The Solution

Other than preventing it in the first place, most cases of EIB can be treated with albuterol, which is a quick-acting medication that can briefly open up the airways.

If you’ve been diagnosed with EIB or asthma, you’ll probably have at least one inhaler. These inhalers aren’t only used during an attack but also as a preventative measure to reduce the risk of an attack.

That’s why most doctors would recommend using this fast-acting emergency medicine 15 to 20 minutes before running to prevent airway spasms for the upcoming hours.

Prevention

Do the following to reduce your risks of EIB while running.

Warm Up

A warm-up is important before any run, but for those with EIB, it’s even more crucial. This allows your body to get used to physical activity and increased breathing rate, which prepares it for more strenuous exercise.

Perform at least 5 minutes of light jogging then followed by another 5 minutes of dynamic warm-up exercises, such as inchworms, leg swings, walking lunges, and air squats. For my full warm-up routine, check this guide.

Cause Number 2 – Seasonal Allergies

Seasonal allergies such as hay fever are another common cause of coughing after running.

According to the American Lung Association, pollen is the most common springtime allergy offender.

During this period of the year, you might find yourself coughing both during your workout as well as post-run.

You may come down with symptoms such as wheezing, sneezing, and coughing after outdoor running, especially if the pollen count is high.

This is blamed on mold spores and airborne pollen that get trapped in the airways and irritate them.

The Solution

If you want to avoid allergies relating to pollen through the springtime, take the following steps.

Check The Levels

Check the pollen count before heading out the door. If the count is too high, consider hopping on the treadmill or cross-training.

Not worth the risk if you’re already prone. Luckily there’s an app to help you predict the pollen count of the day.

Stay indoors as often as possible

You should be able to comfortably run outdoor without coming down with any allergic reactions when pollen count goes down.

Take Antihistamine

Craving an outdoor run but don’t want to hop on a treadmill? Consider taking an antihistamine to medicinally control your allergies.

Just keep in mind that just like any other medicine, antihistamines have side effects. The most well-known one is drowsiness, so be careful.

Additional resource – What’s the best temperature for running

Cause Number 3 – Postnasal Drip

If you find yourself coughing up phlegm and wheezing after running in the cold, it’s likely because you’re dealing with a case of post-nasal drip.

The glands within your throat and nose constantly produce mucus to moisten the nasal membranes, expel foreign matter, and fight off infection.

Most of the time, you swallow this mucus without even realizing it.

Usually, your body produces just enough of the mucus to keep things going smoothly, but in the presence of triggers, such as sinus infections, irritants in the air, the common cold, and of course, running in cold weather, your body may start to make too much of it.

When this takes place, the mucus starts accumulating in the back of your throat. That’s when you start feeling a steady trickily mucus from the back of your sinuses to your throat. This irritates your throat and eventually develops into a cough.

That’s why post-nasal drip may force you to clear your throat much more often, and you feel soreness in your throat, too.

Common symptoms of postnasal drip include:

• Scratchy, sore throat
• Bad breathe
• Constant need to clear the throat or swallow
• Nausea from excessive mucus getting in the stomach
• Dry throat
• Blood streak

The Solution

Take the following measures to keep post-nasal drips while running at bay.

Stay Inside

If you’re prone to post-nasal drip, stay inside as often as possible to stop the cough from getting worse.

Use OTC Medicine

If your post-run cough is triggered by postnasal drip, try using an over-the-counter (OTC) oral decongestant, guaifenesin, or antihistamine—all of which help thin the mucus.

This might be enough to thin mucus and soothe your nasal membranes.

Don’t know which one to take? Consult your doctor or pharmacist before trying any of these products. Better be safe than sorry.

Additional resource – Prevent Acid Reflux While running

Rinse

Before heading out the door for a run, rinse your nasal passages with a saline solution, whether in the form of a neti pot or a bulb squeeze syringe.

This should be enough to wash irritants or allergies out of your nasal passages, which helps your body get rid of that excess junk that’s triggering the secretion of mucus. You can also turn this into a habit by doing this every night before you sleep.

Additional resource – running with asthma?

Humidify

Another trick to unclog your respiratory tracts is to inhale vapors or steam.

You simply pour a few drops in hot water then inhale deeply. This helps moisten your nasal passages, helps thin secretions, removes mucus clogs, and relax the muscles.

Cause Number 4 – Running In Cold Weather

With or without allergy risk, bouts of running-related coughs are much more common during the cold season than in any other season.

When you run outdoor during the cold season, you’ll be breathing air that’s drier and colder than the air in your lungs. This air causes heat loss in the lungs, resulting in shortness of breath, wheezing, and a cough while exercising.

That’s not the whole story. Research out of the National Library of Medicine has also reported that the cold air can reduce the amount of water and heat in the lung, setting the stage for a scratchy, dry cough.

The Solution

To reduce your risks, do the following:

Cover your Face

If you’re running in cold weather, consider wearing a mask or a scarf around your face. This should help moisturize the air and filter out large particles. Choose the breatheable one.

Train Indoor

If you’re prone to coughing and it’s too cold outside, consider moving your workout indoors. A treadmill is your best friend here. Check my full guide here.

Cause Number 5 – Acid Reflux

Medically known as gastroesophageal reflux is a common condition that causes a burning sensation in the chest.

The condition occurs when acids in the stomach churn up in the throat when exercising. More specifically, it strikes when the lower esophageal sphincter, the band of muscle at the bottom of the esophagus—is too relaxed or weak.

This is why you might start coughing mucus a few minutes into a run to neutralize it.

The Solution

To keep heartburn when running at bay, take the following steps.

Get OTC

Head to your local pharmacy and ask for over-the-counter medication for heartburn.

If this doesn’t help soothe your symptoms,  consult your doctor for more options.

Avoid Trigger Foods

Acid reflux is typically caused by eating certain foods in the hours—or night—before a run.

Some of the most common offenders:

• Citrus fruits
• Coffee
• Mind
• Onions, shallot
• Etc.

Instead, eat plenty of food that aid in the reduction of acid reflux. These include:

• Vegetables
• Lean Meats
• Eggs
• Sea Food
• Oatmeal
• Ginger, especially the tea.

Additional resource – GI distress in runners

Cause Number 6 – Vocal Cord Dysfunction

Last but not least, Vocal Cord Dysfunction (VCD) is a less-known cause of coughing during running.

The condition occurs when the muscles in the larynx—the voice box—tighten and stay shut when you inhale.

Unlike EIB, this condition may force you to start coughing while running, as exercise triggers VCD.

You may experience tightness in your throat as well as wheezing when inhaling and a cough.

Usually, if you’re dealing with asthma, you’ll typically hear the wheezing on the exhale.

Your voice may also change or become hoarse, and you have difficulty breathing.

Treating & Preventing

When it comes to running-related coughs, causes such as seasonal allergies, post-nasal drips, running in the cold can be easily managed on your own.

But if you’re coming down with severe VCD symptoms for an extended period of time, you should consult your doctor for a thorough medical check up.

According to my research, this condition isn’t treated with medication but rather with speech therapy.

During a VCD speech therapy session, you’ll be taught techniques and exercises which reduce the symptoms of VCD.

The vocal exercises are meant to soothe throat strain as well as finding the optimum volume and pitch for speaking. The exercises are practiced regularly so in case an attack strikes, and you can remain in control.

This not only will help you upspeak more clearly, but also decrease the irritants within your throat as well as breathlessness.

When To See A Doctor

Consult your doctor if you have symptoms of exercise-induced bronchoconstriction as well as Vocal Cord Dysfunction.

Plenty of conditions may trigger similar symptoms, which is why you need to get a thorough diagnosis.

You cannot treat what you don’t know. Right?

But if symptoms persist, you should consult your doctor.

Call a doctor right away if your caught is accompanied by:

• Shortness of breath or wheezing that makes it hard to breathe
• High fever
• Heart palpitations
• Coughing getting worse despite using OTC medication.
• Halitosis
• Swelling around jaw and mouth,
• Rapid change of weight.

Runners Cough – The Conclusion

There you have it!

If you often cough either during or after a run, then today’s post should be enough to guide you on the right path toward soothing what’s ailing you. The rest is really up to you.

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

In the meantime thank you for dropping by.

David Dack.

Are you familiar with that annoying, often downright painful sensation in your feet, right beneath your toes, while running?

Well, if you’ve experienced it, you’re not alone. I’m talking about metatarsalgia, the not-so-welcome companion for many runners.

But wait, what’s causing this unwelcome guest to crash your running party? And, more importantly, how can you kick it to the curb or, even better, prevent it from showing up in the first place?

You see, in about 9 out of 10 cases, metatarsalgia is the culprit behind that pesky ball-of-foot pain – and it’s not exclusive to runners; it can bother just about anyone.

Now, here’s the kicker: when you’re dealing with metatarsalgia, running isn’t exactly your foot’s best friend.

The high-impact nature of running places a considerable amount of stress on those already grumpy feet, making your symptoms worse and slowing down the healing process.

But worry not because today, we’re here to dive headfirst into the world of metatarsalgia.

We’ll uncover its secrets, explore its main symptoms, and arm you with the knowledge to both treat and prevent it.

Sounds like a plan, right?

So, lace up those shoes, let’s dig in, and get you back to enjoying pain-free runs!

Anatomy 101 – Foot & Forefoot

Your feet are nothing short of a marvel of design. They were crafted by nature for an impressive range of activities – from walking and jumping to balancing, dancing, climbing, and, of course, running.

But here’s the kicker – your feet, while amazing, also bear the incredible load of your entire body. And when you kick into running gear, that weight amplifies even more.

Now, let’s dive deeper into the nitty-gritty of foot anatomy. A single foot houses a whopping 26 bones, which is nearly a quarter of all the bones in your entire body.

And that’s just the beginning! You’ll find 33 joints, 19 muscles, a whopping 107 ligaments, and enough tendons to make your head spin.

But the real star of the show? The forefoot. This area is like the VIP section of your feet, home to the metatarsal bones, the metatarsophalangeal joints (say that five times fast!), and all ten toes.

It’s where the action happens, and it’s densely packed with tiny yet mighty muscles, tendons, ligaments, bursa (those cushiony sacs that keep things smooth), fascia (the body’s natural tension tamer), blood vessels, and nerve fibers.

The Function of The Forefoot

Imagine your foot as a well-choreographed team, with each member having a unique job. The forefoot squad’s primary tasks are weight-bearing and propulsion.

Let me explain.

When you’re in the midst of your running stride, your forefoot is the first responder to the call of duty. It takes on the enormous responsibility of supporting your entire body’s weight during the toe-off phase, which is basically when you’re propelling yourself forward.

Talk about a heavy task!

Now, here’s where it gets interesting. Depending on factors like your running speed, biomechanics, the terrain you’re conquering, and your own body weight, your forefoot might be handling as much as three to five times your body weight with every single step. That’s a lot of load for those metatarsal bones to bear.

That’s why it should come as no surprise that runners often experience forefoot pain. The sheer workload and repetitive stress placed on this part of the foot can lead to discomfort, and in some cases, it can even put a pause on your running goals.

Additional resource – Running with osteoarthritis 

What Is Metatarsalgia?

Metatarsalgia is essentially a fancy term for an overuse injury that sets up camp under the heads of your metatarsal bones, which are the long bones that make up the front part of your foot. Think of it as the ball of your foot staging a protest.

The structures surrounding these metatarsal bones start getting all riled up, irritated and inflamed. It’s like a mini-revolution happening in your foot neighborhood.

Now, where’s the hot spot for this rebellion? Typically, it’s right under the ball of your foot, especially close to the base of your second toe. Why the second toe, you ask? Well, that’s where the action tends to kick off.

But here’s the kicker (pun intended): metatarsalgia isn’t the main culprit; it’s more like a messenger delivering some not-so-great news. It’s a symptom, not the root cause itself. The real question is, what’s behind this foot uprising?

Metatarsalgia is no respecter of professions. It doesn’t discriminate between runners, track and field athletes, or folks who love high-impact sports like football and basketball. If you’re putting your feet through the wringer, metatarsalgia might just pay you a visit.

Additional guide  – Running With Seasonal Allergies

The Main Causes OF Metatarsalgia in Runners

The key culprits behind metatarsalgia is the excessive impact endured during physical activities, particularly running. This relentless pounding can irritate and even break down the structures that make up the forefoot.

That’s not the whole story.

Let’s unravel a few variables that could make things worse.

• Calf Tightness: Tight calf muscles can pull on the tendons and muscles in your feet, increasing the strain on the metatarsal area.
• Inadequate Shoe Cushioning: Running shoes that lack proper cushioning in the forefoot can leave your feet vulnerable to metatarsal stress.
• Overuse and Rapid Training Increases: Pushing your limits too quickly can prevent your muscles and tendons from adapting, potentially leading to metatarsalgia.
• Foot Biomechanics: If your feet roll excessively inward (overpronation) or outward (underpronation) during running, it can exacerbate the
• Foot Anatomy: Having excessively high arches or flat feet can alter the distribution of weight on your feet, potentially increasing the risk of metatarsalgia.
• Prolonged Standing or Sitting: Occupations or activities that involve extended periods of standing or sitting can also contribute to metatarsal stress.
• Foot Deformities: Conditions like hammertoe deformities and bunions can alter the alignment of your toes, impacting the metatarsal area.

Additional resource – Guide to big toe pain from running

Symptoms of Metatarsalgia While Running

Let’s take a closer look at the symptoms when metatarsalgia gate-crashes your run.

Metatarsalgia often starts as a low murmur of discomfort, like a distant thunderstorm on the horizon. It sneaks up on you gradually, making itself known over time.

As it settles in, metatarsalgia’s signature move is a symphony of pain. You might feel like there’s a tiny dagger stabbing, a smoldering burn, or a persistent ache right under your toes. Sometimes, it’s a sharp, shooting pain that takes you by surprise.

Imagine walking around with a pebble perpetually lodged in your shoe. That’s the sensation metatarsalgia can deliver. It’s as if something is constantly irritating the area under the heads of your metatarsal bones, those bony joints beneath the ball of your foot.

What’s more?

Metatarsalgia often picks on the second toe, though it can sometimes target the third or fourth toe as well. It’s like it has a preference for causing chaos in specific areas.

Moreover, if metatarsalgia isn’t satisfied with just pain, it might invite its friends, numbness, and tingling, to join the party. These sensations can creep into your toes, making things even more uncomfortable.

Additional resource – Chiropractor for runners

Does Running Make Metatarsalgia Worse?

When it comes to metatarsalgia, your beloved sport is not your feet’s best friend. In fact, running can be the catalyst for turning a minor foot discomfort into a full-blown metatarsalgia party.

Why’s That?

Picture this: every time your foot strikes the ground while running, your forefoot plays the role of shock absorber. It takes on the Herculean task of soaking up the impact and propelling you forward.

Now, that’s a noble job, but it’s also a lot of work!

And guess what? When you’re already dealing with metatarsalgia, this high-impact action can be like pouring gasoline on a fire. It exacerbates your symptoms, making your foot pain scream louder with every stride.

So, Does Running Make Metatarsalgia Worse?

In a word, yes. Running intensifies the stress on the structures within your forefoot, aggravating the inflammation and irritation that metatarsalgia brings along.

How To Treat Metatarsalgia In Runners

The best way to speed up recovery is to take action quickly and uncover the actual cause(s) that led to the irritation and pain.

Next, start treating it at the onset of pain.

Here’s what to do

The Rice Method

Your aim is to restore a normal range of motion while soothing pain, reducing swelling, and ensuring proper function.

Begin with the R.I.C.E method, in which you:

Rest the injured limb

Take time off any activities that cause pain. As the pain fades, you can gradually taper up while paying attention to your symptoms.

Ice the affected area

Typically, the sooner, the better—for 15 to 20 minutes, three times a day. Avoid placing the ice in direct contact with your skin. Instead, use a barrier between the ice and your skin.

Compress

Use a simple ACE wrap around the affected limb to help with the swelling and pain. Begin at the toes and work up the foot. Avoid wrapping too tightly.

Elevate the injured foot

Use a pillow to place the affected limb above the level of your chest to help limit swelling and speed up recovery.

What’s more?

For more relief, try stretching your calf muscles. As I previously stated, having tight calf muscles may place more pressure on the forefoot. I’d also recommend a foam roller for a deeper release.

Use A Pad

Metatarsal pads are small, triangular-shaped cushions that can work wonders for metatarsalgia, especially for pain relief. And the best part? They’re temporary, so you can give your feet the TLC they deserve without committing to a long-term solution.

These clever little pads are strategically placed behind the site of your injury – that’s where your metatarsal bones reside. By providing extra support and cushioning, metatarsal pads reduce the pressure on your metatarsal heads, those vulnerable areas that bear the brunt of your body weight.

When you’re dealing with metatarsalgia, it’s all about finding relief where it counts. These pads are your allies in the battle against foot pain, and they’re ready to go to work wherever you need them most.

Additional resource – Sore quads after running

Consult Your Doctor

When those metatarsalgia symptoms become too much to bear, it’s time to consult the experts. Here’s the lowdown on when to seek professional help.

Get the Diagnosis Right

Metatarsalgia isn’t a one-size-fits-all condition. It can have various underlying causes, and nailing down the specific issue is crucial for effective treatment. Your doctor may suggest diagnostic tools like ultrasounds, X-rays, or bone scans to uncover the root cause of your pain.

Injections: A Powerful Ally

When metatarsalgia pain is causing you agony, your doctor might offer a helping hand in the form of injections. These injections can help reduce inflammation, bringing you much-needed relief. While they won’t solve the underlying problem, they’re like a soothing balm for your symptoms.

Surgery: The Last Resort

In severe cases of metatarsalgia, surgery may be the ultimate solution. It can correct structural issues in your feet or remove damaged tissue that’s causing your pain. Rest assured, it’s not a decision taken lightly, and your doctor will discuss all options with you.

Return To Running With Metatarsalgia

Congratulations! You’ve battled metatarsalgia and emerged victorious. Now, it’s time to lace up those running shoes and hit the trail once again.

But wait – before you sprint off, here’s the lowdown on making a triumphant return to running after metatarsalgia.

Listen to Your Body

First and foremost, heed the golden rule of recovery: listen to your body. Your foot has been through a lot, and it deserves your TLC. Only venture back onto the running track once you’re completely healed and can run on the affected foot without a hint of pain.

Slow and Steady Wins the Race

When returning to running after metatarsalgia, opt for a gradual comeback. Don’t try to pick up where you left off before the injury.

Instead, start with shorter, easier runs and progressively increase your mileage and intensity. It’s like easing into a hot bath – dipping your toe in first and gradually submerging yourself.

Pay Close Attention

As you resume your running routine, keep a close eye on your foot. Monitor it for any signs of discomfort, pain, or unusual sensations. Your foot will give you cues on how it’s feeling. If something doesn’t seem right, don’t hesitate to take a step back and give it more time to heal.

How To Prevent Metatarsalgia In Runners

The best way to prevent metatarsalgia —as well as any other overuse injury—is to address the risk factors that are to blame for the condition (some of which I’ve already shared above).

Use Proper Shoes

When it comes to preventing metatarsalgia and other overuse injuries, your choice of footwear can make all the difference.

Let’s dive into the world of shoes and discover how you can step into comfort and avoid foot woes.

Toe Box Bliss

Your toes splayed out like a hand of playing cards, free to move and breathe within your shoes. That’s the kind of comfort you should aim for. When selecting running shoes, prioritize those with a spacious toe box. Your toes deserve room to wiggle and spread out comfortably.

Arch Allies

If you have flat feet, they might need a little extra cushiony love. Look for running shoes with ample midfoot cushioning to cradle your arches and absorb shock. It’s like treating your feet to a cozy pillow.

On the flip side, if you’re blessed with high arches, seek out shoes with shock-absorbing support tailored to your arch type. This support acts like a trusty sidekick, ensuring your feet are well-equipped for the journey ahead.

Casual Consideration

While your running shoes are essential, don’t overlook your casual footwear. Those stylish high heels or sleek, narrow-toed shoes may look fabulous, but they can wreak havoc on your feet.

Choose casual shoes with a design that accommodates your foot’s natural shape. It’s like giving your feet a break when they’re not pounding the pavement.

Try Tape or Orthotics

We get it; sometimes, your trusty running shoes just don’t provide the support your feet need. But fear not; there’s a solution that can come to your rescue: taping and orthotics.

Let’s unravel this secret weapon against metatarsalgia discomfort.

Tape It Up

Think of athletic tape as your foot’s personal cheerleader. It can offer targeted support where you need it most. If you’re experiencing metatarsalgia symptoms and need quick relief, taping can be a game-changer.

By skillfully applying tape, you can help alleviate pressure and discomfort in specific areas of your foot. Plus, taping is a flexible solution that allows you to fine-tune the level of support you require.

Orthotics

Orthotics are like the customized suits of the shoe world, designed to fit your feet perfectly. They come in various forms, including metatarsal pads and insoles, and can be a valuable addition to your footwear arsenal.

Metatarsal pads are small but mighty, offering targeted relief to the ball of your foot, where metatarsalgia pain often strikes. Slip them into your shoes, and you’ll feel like you’re walking on clouds.

Insoles, on the other hand, provide overall support and stability. They can help distribute pressure evenly across your foot, reducing the strain on sensitive areas.

The Perfect Pairing

Sometimes, orthotics and metatarsal pads come together like a dynamic duo. You can choose the combination that best suits your needs. It’s like having a personalized support team for your feet, ensuring they stay comfortable and pain-free.

Strengthen Your Feet

Let’s talk about boosting the strength of your feet – it’s not only a great way to ward off metatarsalgia but also to keep your feet in tip-top shape!

When you work on strengthening these muscles of your lower legs, you’re essentially giving your feet a superpower boost when it comes to carrying your body weight.

Plus, you’ll be handing them the tools to support your arch, reducing any strain that might come their way when you’re out for a run.

But here’s the kicker: If your foot and ankle muscles are feeling weak or out of whack, they can actually lay the groundwork for trouble in your feet, like putting extra stress on your plantar fascia – and nobody wants that.

But wait, there’s more! Strengthening the underside of your foot can also be your secret weapon against excessive flattening, which is a game-changer when it comes to protecting those precious metatarsals. So, let’s get those feet pumped up and ready for action.

Additional guide – Bunions in runners

Stretch Regularly

Your muscles are like the strings of a puppet show, and your midfoot is the stage. When those muscles are tight, they’re pulling the strings too hard, causing unnecessary stress on your midfoot. Ouch, right? But that’s not all – tight muscles can also be the puppet masters behind those not-so-friendly bunions.

Not a pretty sight, I assure you.

But fear not!

There’s a simple habit you can adopt to keep those muscles in check. It’s all about stretching regularly.

Whether you’re gearing up for a run or winding down after one, make sure to give those muscles a good stretch, especially if you’ve had a history of leg or ankle issues.

Now, let’s get to the juicy part – the key areas you should be targeting for a speedy recovery. We’re talking toes, ankles, Achilles tendons, and those trusty calf muscles.

Here’s the lineup of superstar exercises to keep those troublemakers at bay:

• Calf-stretch
• Achilles tendon – Stretch
• Toe towel-scrunches
• Ankle Extension
• Ankle Flex

Additional resource – Causes of heel pain in runners

Running With Metatarsalgia – The Conclusion

There you have it! If you’re planning on running with metatarsalgia, then today’s post has you covered. The rest is just details.

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

Thank you for stopping by.

Experiencing jaw pain when running? Then you have come to the right place.

Jaw pain while running isn’t your typical overuse injury, yet having it during a run or at any time, can be quite annoying.

There are many possible causes of jaw pain. In fact, it can be different reasons for different runners.

That’s why you should look into them because they can be quite dangerous (in super rare cases, of course).

In today’s post, I’ll discuss why does your jaw hurt when you run and share some tips and guidelines on what to do to soothe it.

Sounds great

Let’s get started.

Why Does my Jaw Hurt When I Run – Stop Jaw Pain While Running

Jaw pain is usually felt as pain around the ear, tenderness in the jaw, as well as inability to chew comfortably.

If suffering from this pain while running, any of the following causes could be the reason behind your condition.

Forward-Head Posture

If you’re routinely in a slouched position, either while running, working, or watching TV, then you’re, basically, holding your body in a less-than-ideal position.

Here’s the truth.

Your body functions best when all of the muscles, bones, and joints are properly aligned.

When your head is too much forward, your neck muscles may take in more load than usual. This extra stress travels up your neck and causes jaw pain.

That’s not the whole story.

This type of jaw pain can also contribute to headaches and migraines, which can hinder your performance and cause further trouble.

The Solution

If you catch yourself in a forward-head position—either while running, at work, or whenever—correct it on the spot.

I’d recommend that you also make a few lifestyle changes such as adjusting your computer screen as well ad spending less time looking down at your phone.

Here are a few hints to help you build and maintain proper running form.

• Keep your shoulders loose and relaxed. Avoid hunching.
• Gaze straight ahead—about 15 to 20 feet. Never look down at your feet unless you’re running on a technical terrain where you need to SEE where you put your feet.
• Keep your chin tucked in a while keeping your neck and head in the same plane as your body.
• Engage your core and keep your back neutral and straight.
• Keep your arms loose, bent at a 90-degree angle, with a strong forward swing. Avoid side-to-side swinging.

Additional resource – Chiropractor for runners

Jaw Clenching

Grinding the teeth—or what’s known as bruxism—is another common habit that causes jaw pain.

Bruxism occurs when you subconsciously clench your teeth together. This can create stress in the jaw, especially in the muscles, ligaments, and tendons that support it.

Over time, bruxism can form painful trigger points in the jaw muscle, especially in the masseter and temporalis muscles.

This is actually the reason that although most runners breathe with an open mouth, having already developed these trigger points can be behind the jaw pain while running.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Solution

Pay more attention to how you’re holding your jaw, especially when stressed. Then, build the habit of consciously relaxing your jaw every time you catch yourself clenching your teeth.

You should also do something about the stress.

Some steps include:

• Deep breathing
• Meditation
• Stretching
• Taking regular breaks

What’s more?

Consider getting a nightguard if you tend to grind your teeth while asleep.

Temporomandibular Joint (TMJ) Dysfunction

Feeling pain when yawning or chewing? You might be dealing with a TMJ problem.

Temporomandibular joint disorder, or TMJ, is a condition in which the joints of the jaw might be displaced, injured, or otherwise poorly functioning. TMJ is caused by nerve damage along the temporomandibular joint.

This can manifest as pain in the jaw as well as in the muscle surrounding it.  It can also contribute to headaches, migraines, and back pain.

Main symptoms include:

• Pain or discomfort while chewing food
• Tenderness in and around the ear
• Difficulty opening and closing the mount
• Facial pain.

What’s more?

Thanks to the repetitive high-impact nature of running, logging the miles can make the TMJ more swollen and painful.

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

The Solution

Most people who have TMJ suffer from mild or temporary symptoms which may fade away within a few days or weeks.

That’s why you should consider taking the conservative approach first before procedures such as getting fitted for an appliance, shaving down teeth, or having surgery.

For starters, try some thermal therapy as research by the TMJA has reported that the use of hot or cold therapy helps reduce the symptoms.

In essence, cold therapy limits swelling and pain, whereas heat can improve blood and loosen the jaw muscle.

Apply this method for 15 to 20 minutes at a time. Just remember to use a light layer between your skin and the compress.

You can also try an over-the-counter analgesic. These anti-inflammatory drugs may help soothe the pain.

If your TMJ condition is caused by musculoskeletal issues, look for a physical therapist that specializes in jaw disorders.

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

Heart Problems

Last but not least, the reason behind your jaw pain might be more sinister than you imagine. In fact, jaw pain could indicate some type of cardiovascular problem.

This is why in case you’ve persistent jaw pain (despite taking some of the above measures), consult your doctor to rule out any underlying condition.

The most common issue is Angina, a condition in which your heart is in trouble as it’s not getting sufficient blood, and it causes chest pain.

Temporal arthritis, a condition in which swelling causes blood vessels to narrow, may also cause jaw pain.

Blocked arteries is another common condition.

What’s more?

In some cases, jaw pain might be a symptom of a heart attack.

The other well-known heart attack sign are, certainly, chest pain and left-sided arm pain.

The Solution

If you suspect you’re having cardiovascular problems—especially if it’s a heart attack—seek medical attention as soon as possible.

Don’t delay one second.

Why Does my Jaw Hurt When I Run  – The Conclusion

There you have it

If you’re looking to uncover the cause of your jaw pain during exercise, then today’s post will get you started on the right foot. The rest is really up to you.

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

In the meantime thank you for dropping by.