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

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.

Ball of Foot Pain While Running? Here’s What’s Going On

If the balls of your feet are barking after a run, welcome to the club — but also, let’s fix that ASAP. That pain under your toes isn’t something to ignore or tough out. It’s your body waving a big red flag.

During every mile you run, your forefoot takes on up to 110 tons of force. Yeah, you read that right — tons. So when runners complain about soreness or stabbing pain in the ball of the foot, it’s not surprising. It’s common. And the usual suspect? A nasty little overuse injury called metatarsalgia.

What Is Metatarsalgia?

Metatarsalgia is just the fancy word for pain and inflammation in the ball of your foot — that area right behind your toes. It’s not a single condition but more of a catch-all term for what happens when those metatarsal heads (aka the bottom joints of your toes) get beat up from repeated impact.

Think of it as your forefoot’s way of saying, “Too much, too soon, too often.”

👣 What It Feels Like (The Real Symptoms)

Here’s how runners usually describe it:

• Burning or aching pain under the second or third toe. Feels deep. Feels hot. Feels unfair.
• Sharp, stabbing pain during push-off. Like you’re toeing off a rock.
• A “pebble in the shoe” feeling, even when your shoes are clear. Super common.
• Tingling or numb toes, thanks to angry nerves in that compressed forefoot.

The pain usually builds over time — it might just be mild soreness at first, but ignore it and it’ll turn into a full-blown hobble fest. Sometimes it hits hard after a long run or speed session on pavement. And if the pain disappears when you’re off your feet? That’s a telltale sign it’s impact-related.

🙅‍♂️ But Here’s the Catch…

Metatarsalgia is a symptom, not a singular cause. And it can be mistaken for other foot issues — which matter, because the fix depends on the true culprit.

You’ve gotta rule out stuff like:

• Morton’s Neuroma: This one’s a pinched nerve between your toes — feels sharp, might come with burning or numbness. Very similar to metatarsalgia, but different treatment.
• Metatarsal Stress Fracture: If it hurts even when you’re resting or at night, get it checked. X-rays might miss it early on, so MRIs or bone scans are often needed.
• Joint instability or bursitis: Also cause pain under the toes, especially with swelling or instability.

In short: if the pain’s not improving, don’t play Dr. Google. Go see a sports podiatrist or foot doc. You want to fix it, not guess at it.

🦶 Can You Run with Metatarsalgia?

Ah, the million-dollar question: Can I still run through this ball-of-foot pain?

Short answer? Maybe.
Long answer? Only if you’re honest with yourself—and the pain is mild.

Here’s the deal: running puts a ton of pressure on your forefoot. Every stride? Boom—your entire body weight gets slammed through that already-irritated area. If your metatarsals are inflamed, that pounding is basically gasoline on a fire.

I’ve seen runners try to tough it out—go for that long run anyway—and end up hobbling for weeks. One guy I know admitted, “Every time I tried to push through the early pain, I made it worse.” Eventually, he learned to back off for a week or two whenever it flared up—and surprise, that saved him from months off later.

😣 Sharp Pain? Stop. Sore and Tolerable? Maybe…

If the pain feels like a knife stabbing the ball of your foot? Do not run through that. No medal is worth a stress fracture.

But if it’s mild—more like a bruise, no sharp twinges—you might be able to sneak in some short, easy runs. That means:

• Soft surfaces only (grass, trails, treadmill)
• No speed work
• No long runs
• Cushioned shoes or insoles
• Possibly metatarsal pads to offload pressure

One runner told me he could still jog a few slow miles on grass, but only after the worst pain subsided. The moment things felt worse mid-run, he stopped. Smart move.

Always listen to the pain scale. A little ache? Maybe okay. Real pain? Stop. Running through certain injuries (like a brewing stress fracture or a neuroma) can seriously mess you up. We’re talking months—not days—off the road.

⚠️ Why Metatarsalgia Happens to Runners

If you’ve got this issue, it usually comes down to a mix of bad timing, poor mechanics, and overuse. Here’s the breakdown:

🔁 1. Too Much Impact, Too Often

Running is high-impact—especially on the forefoot. Every time you push off, your metatarsals take a beating. Multiply that by thousands of steps per run, and yeah, things start to get angry down there.

Speed work, plyos, or running on concrete make it worse. That’s why high-mileage runners or folks who love hammering tempo runs often end up with forefoot issues.

📈 2. You Jumped Ahead Too Fast

This one’s classic: you got excited, came back too fast after time off, or ramped up your mileage in a hurry. The foot wasn’t ready for the workload, and now it’s screaming.

One runner told me her metatarsalgia “exploded” after jumping into intense training right after recovering from illness. She skipped the build-up and paid the price—ended up in a boot.

Lesson: the 10% rule exists for a reason. Build slow or break down.

🧱 3. Tight Calves or Achilles? Your Feet Pay for It

When your calves are stiff, your ankle can’t flex right. That shifts the load forward—straight to your metatarsals.

Also, if your Achilles is tight, it shortens your stride and forces you to toe off harder. Over time, that extra pressure lights up the forefoot.

A lot of runners with ball-of-foot pain also have neglected stretching routines. If you’re skipping the calf work, you’re asking for trouble.

🦶 4. Your Form (or Feet) Are Working Against You

Overpronators, supinators, heavy strikers—listen up. If your biomechanics are off, your forefoot is probably taking the brunt of it.

Landing too far forward, overstriding, or running downhill like a runaway truck? Recipe for pain. One minimalist runner I coached used to blow up his forefoot on downhills—until he learned to “run like a ninja” and lighten his footstrike. No more issues since.

Also, foot shape matters. Flat feet or high arches can both cause uneven pressure distribution that jacks up the metatarsals. If your shoes don’t match your feet, that pressure gets worse.

Here’s your David Dack-style rewrite of that section — raw, runner-to-runner, with all the facts intact, just filtered through real-world coaching experience and no-BS talk.

What’s Beating Up Your Forefoot? Let’s Break It Down

If your forefoot’s barking—especially under the ball of the foot—you might be dealing with metatarsalgia. That burning, bruised feeling under the metatarsals can sneak up on you or hit out of nowhere. Either way, it’s a sign something’s off.

Before we talk treatment, let’s figure out why it’s happening. Because pain in the foot almost always comes back to gear, form, or structure.

👟 1. Crappy Shoes? Yeah, That Might Be It

Let’s be honest—shoes matter more than most runners admit.

Running in beat-up trainers with dead cushioning? That’s a fast track to forefoot pain. The EVA foam in your midsole breaks down with every mile. If your shoes don’t bounce anymore, your feet are absorbing that shock—especially up front.

Too tight? Especially around the toe box? That’ll compress your metatarsals and make things worse.

And if you’re into minimalist shoes or racing flats, heads up: they offer zero forgiveness if your feet aren’t ready. They might work for short bursts or races, but if your forefoot isn’t strong, they’ll chew it up.

True story: I knew a guy who ran a fast 5K in shoes that should’ve been retired two months prior. By the next morning, his forefoot felt like someone had smashed it with a mallet. Just one race. One bad shoe choice. That’s all it took.

Moral? Check your shoes. Replace them regularly. Rotate pairs. And if your forefoot starts to throb, suspect the sneakers first.

🦶 2. Your Foot Shape’s a Player Too

You can’t out-train your bone structure—but you can work with it.

Got high arches? You’re landing on a smaller surface area, which puts extra pressure on your forefoot with every stride.

Flat feet? You might lack that natural arch support, so your metatarsals end up bearing more weight than they’re built for.

Bunions? Hammertoes? Any of those funky foot quirks can shift your weight and mess with push-off mechanics.

• Hammertoe? That toe doesn’t take its share of the load, so the metatarsal underneath it gets crushed.
• Bunion? Your big toe bails out early, shifting force onto the second toe and its metatarsal.

None of that’s your fault—but it’s your job to work around it. That might mean using orthotics, forefoot pads, or getting shoes with better structure. A good running store can help you figure it out.

🧍 3. Other Sneaky Contributors

Running isn’t always to blame. Here are a few other things that can set your metatarsals on fire:

• Standing all day (especially on hard floors)
• Wearing non-supportive shoes in everyday life (flip-flops, dress shoes, heels—yeah, those count)
• Carrying extra weight (more load = more pressure per step)
• Thick calluses underfoot can shift pressure points, too

But 9 times out of 10 with runners? It comes down to these three:

• 👟 Training habits
• 👣 Shoe choice
• 🔁 Biomechanics

Dial those in, and you’ll fix the problem at the source—not just mask it.

Here’s your content rewritten in David Dack’s authentic, no-fluff coaching style — direct, real-runner language with all the original facts and tips, now sounding like advice from a coach who’s dealt with this kind of pain himself:

⚡ How to Treat Ball of Foot Pain from Running

(a.k.a. Dealing with Metatarsalgia Like a Pro)

So your forefoot feels like it’s been punched from the inside? Yeah — that’s probably metatarsalgia rearing its ugly head. Whether it crept up during a long run or smacked you mid-stride, here’s the deal: the sooner you deal with it, the faster it goes away. Ignore it, and you’ll be limping through life (and missing workouts) way longer than you want to.

Let’s get into a quick-hit checklist for treating that burning, bruised feeling under the ball of your foot — and getting you back on the road smarter than before.

✅ Quick Fix Checklist for Forefoot Pain

🛑 1. Rest & Ditch High Impact

First things first — don’t run through this. If it hurts, stop. Take a few days off or more if it’s bad. Running on inflamed metatarsals is like stomping on a bruise over and over.

Need to stay active? Do something low-impact — bike, swim, elliptical, whatever doesn’t make it worse. This isn’t about being soft. It’s about healing fast.

🧊 2. Ice the Pain Away

Grab a bag of frozen peas or an ice pack and slap it on the ball of your foot for 15–20 minutes, 2–3 times a day. Especially after walking or standing.

Pro tip: Always put a cloth between the ice and your skin — unless you’re into freezer burn.

🧦 3. Compression Helps

Got swelling? Wrap your forefoot with an ACE bandage or wear a compression sleeve. Start at the toes and go up toward the ankle — snug but not cutting off circulation. It helps reduce puffiness and gives your foot a bit of support.

🛋️ 4. Elevate Like You Mean It

Put your feet up — literally. When you’re resting, prop your foot above heart level. Stack pillows, use the couch armrest — whatever works. Combine elevation with icing for double duty relief.

👣 5. Metatarsal Pads = Game-Changer

These little foam or gel pads go just behind the ball of your foot (not under it). They offload pressure from the sore spot and distribute weight better.

Toss one in your insole and boom — instant relief for a lot of runners. Cheap, simple, and super effective.

👟 6. Wear Better Shoes (Seriously)

Tight shoes and zero cushioning are your enemies right now. Switch to roomy, cushioned shoes with a wide toe box. And around the house? No barefoot walking on hard floors. Slip into supportive sandals or house shoes.

One runner told me his pain only went away after he started wearing cushioned shoes everywhere — even in the kitchen. Lesson: support your feet 24/7, not just on runs.

🦵 7. Stretch Your Calves & Achilles

Tight calves mess with your foot mechanics and dump more pressure onto the forefoot. Loosen them up!

Try:

• Wall calf stretch
• Downward dog
• Foam rolling those calves

Hold each stretch at least 30 seconds, a few times a day. You’ll be surprised how much this helps.

💊 8. Pain Relief Tools (Used Wisely)

If it’s bad, take a short course of ibuprofen or apply Voltaren (diclofenac) gel to the sore area. One runner with forefoot nerve pain swore by Voltaren before long runs to dull the edge.

But remember — this is just for symptom relief. It’s not fixing the problem. Use meds to help manage, not mask and push through.

🧠 The Long Game: Be Consistent, Be Patient

Metatarsalgia isn’t always a quick fix — but it is fixable. Stick to the RICE method (Rest, Ice, Compression, Elevation) daily for the first 1–2 weeks. You’ll likely feel better within a few days, but don’t rush back too soon.

One runner I worked with had to learn the hard way — kept trying to “test it” too early and paid the price in downtime. Once he finally backed off and iced regularly, the pain started fading fast. Lesson? Treat it right the first time.

🩺 When to See a Pro

If your pain:

• Doesn’t improve after a couple weeks
• Gets worse even with rest
• Comes with sharp nerve pain or swelling

…it’s time to visit a sports doc or podiatrist. They can confirm it’s metatarsalgia (not something more serious) and recommend the next move — maybe custom orthotics, cortisone injections, or in rare cases, surgery.

But for most of us? Rest, smart gear, and patience do the trick.

Absolutely! Here’s your rewritten section in David Dack’s voice—authentic, practical, and motivating, with that real-runner edge. The key info and research are all still in there, but now it reads like a trusted coach sharing tips from the road (and from personal trial and error):

🦶 Metatarsal Pads for Runners: Worth It?

In a word? Yes.

If you’re battling ball-of-foot pain, metatarsal pads can be an absolute game-changer. They’re small, cheap, and deceptively powerful. I’ve known runners who limped into a run and jogged out pain-free just by placing one of these little teardrop-shaped lifesavers under their insole.

Let’s break it down.

🎯 What Do Met Pads Actually Do?

Metatarsal pads (a.k.a. “met pads”) are small cushions—usually foam, felt, or gel—that sit just behind the ball of your foot, under your insole. Not on the sore spot, but slightly back from it.

Why? Because that placement supports the metatarsal arch—the area right before your forefoot starts absorbing impact. It redistributes pressure so the painful metatarsal heads (those bones behind your toes) aren’t taking the full force every step.

📚 Studies back this up—met pads reduce peak pressure on the forefoot. That means less pounding, less inflammation, and way less “pebble in your shoe” misery.

💥 Real Talk: Do They Work?

For a lot of runners? Instantly. One guy on a running forum said his forefoot pain was gone after one run. He stuck a met pad under a Superfeet insole and switched to a shoe with a wider toe box—and boom, he was running pain-free again.

That story isn’t unique. I’ve heard it over and over. For chronic metatarsalgia, capsulitis, or even general forefoot fatigue, a properly placed pad can feel like magic.

🧰 How to Use Met Pads (Without Making Things Worse)

Met pads are great—if you place them right. Mess that up, and you could actually add pressure.

✅ Placement is Everything

• Do not put the pad directly under the pain.
• Place it just behind the ball of your foot—toward the arch.
• This creates a little lift that helps spread the metatarsals and unload the sore zone.
• Try this: put your sock on, stand up, mark the halfway spot between your arch and forefoot. Align the pad’s thickest part there on your insole.

📣 Coach’s tip: A few millimeters forward or back can change everything. Don’t be afraid to experiment.

🛠️ Types of Pads

• Self-adhesive foam or felt pads: Stick ’em right to the insole.
• Gel sleeves: Slip-on versions that wrap around your foot.
• Built-in met bumps: Some insoles or orthotics already have a dome built in.

Whatever form you choose, the goal’s the same—redistribute pressure and give your forefoot a break.

🕒 Are They Permanent?

Not necessarily. For some runners, pads are a short-term fix while the foot heals or adapts. After a few weeks or months, the pain fades, and they can phase the pad out.

For others, especially those with chronically inflamed joints or certain foot shapes, a met pad becomes part of the daily setup—and that’s totally fine too.

📣 Coach’s tip: If it keeps you running pain-free, who cares if it’s long-term? You’re doing what works.

➕ Can You Combine Pads with Other Gear?

Absolutely.

• Stick one on top of a flat insole to create a custom setup.
• Use with over-the-counter insoles (like Superfeet or Powerstep).
• Some podiatrists create custom orthotics with cut-outs under the met heads to offload pressure even more.

If you’ve tried all the usual tricks and still feel that sharp pain under your forefoot? This combo approach is gold.

Here’s your rewritten guide on the best running shoes for ball-of-foot pain, now told in David Dack’s real-runner, coach-like voice—straightforward, slightly gritty, and full of practical, no-fluff tips while keeping all the expert-backed facts and shoe recommendations.

Here’s your rewritten section on “Returning to Running After Metatarsalgia” in David Dack’s voice — real, raw, and packed with no-nonsense coaching while keeping all your expert-backed facts and structure intact:

👣 Returning to Running After Metatarsalgia

(AKA: How to Come Back Without Screwing Your Foot Up Again)

You’re finally feeling better. That burning, stabbing pain in the ball of your foot has calmed down. You’re walking around without wincing, and now the itch to get back to running is real.

But here’s the deal: don’t sprint out of the gate just because you’re not limping anymore. This next phase — the comeback — is where most runners mess up. You’ve come too far to sabotage your progress by rushing it.

Let’s walk (literally) through how to return to running the right way after metatarsalgia.

1️⃣ No Running Until You’re 100% Pain-Free in Daily Life

This isn’t negotiable. You’ve gotta pass a few checkpoints first:

• Can you walk barefoot around the house pain-free?
• Go up and down stairs without wincing?
• Do a few light hops in place and press up into a calf raise — no pain in the forefoot?

If the answer is “ehh, kind of,” then you’re not ready. Keep rehabbing. Keep waiting. I know it’s hard — but if you push too soon, you’ll reset the healing clock and be back on the bench.

Remember: almost-healed is not healed.

2️⃣ Start With Short Walk-Run Sessions

Your first few outings back? Keep ’em short and super easy.
Try something like this:

• 1-minute jog / 1-minute walk x 5 rounds = 10 minutes total
  Or:
• A light, continuous jog for 10–15 minutes on soft ground, at a conversational pace

That’s it. You’re not chasing PRs right now — you’re testing the waters. Aim for 25–50% of your usual weekly mileage in week one. Then wait and see how your foot feels that night and the next morning. That’s the real test.

3️⃣ Run on Forgiving Surfaces (Your Foot Will Thank You)

Skip the concrete jungle for now. Choose:

• Treadmills (with decent cushioning)
• Rubberized tracks
• Soft dirt trails
• Grass (if it’s smooth)

Steep hills and downhills? Hard pass for the first couple of weeks. They put extra pressure right where it hurts — the forefoot. Once your foot proves it can handle the flats, then slowly bring back variety.

💡 Tip: Some runners use met pads or orthotics when easing back in. If it helps you feel more supported, use it.

4️⃣ Go Slow. Then Go Even Slower.

The old 10% rule (increase weekly mileage by no more than 10%) is solid — but after an injury, you might want to go even slower.

Let’s say you ran 5 miles total last week. This week? Maybe 5.5 or 6 miles max, spread out.

Another option? Stay at the same low volume for a week or two. No rush. Watch how your foot responds:

• Slight soreness that fades = usually okay
• Sharp pain or lingering discomfort = red flag
• A new weirdness popping up somewhere else = back off and reassess

One runner I worked with had a long metatarsalgia journey. She said,

“Every time I had a good hike, I’d wait another week before trying again.”
That kind of patience is hard — but it’s smart. And it worked. She got back to 14K hikes pain-free. Slow works. Trust it.

5️⃣ Rehab Doesn’t Stop When Running Starts Again

Just because you’re logging miles again doesn’t mean you ditch the stuff that helped you heal. That’s how runners fall into the injury-relapse trap.

✅ Keep stretching your calves
✅ Keep doing foot and hip strengthening
✅ Keep icing after runs if needed
✅ Keep wearing the shoes and inserts that work — now’s not the time to “try minimalist” or go barefoot

Treat this return-to-run phase like the tail end of your rehab. Because it is.

Here’s your full rewrite of the rebuild and prevention section for metatarsalgia — in David Dack’s voice: real, relatable, and runner-tested. This version keeps all the key facts, expert tips, and cautionary stories while making it feel like advice from a coach who’s been there.

6. Getting Back to Full Training (Without Blowing It Again)

Let’s be honest — coming back from injury is a mental game just as much as a physical one. You’re itching to hit those weekly miles, chase your old paces, and prove you’re back. But if you rush it? You’ll end up right back on the sideline. Trust me — I’ve seen it more times than I can count.

So here’s the rule: don’t run like you never got hurt.

First, make sure you can run 30+ minutes continuously, every other day, at an easy pace without pain. That’s your green light to start ramping up. From there, build gradually. Add mileage or intensity — but not both in the same week.

Start with something like 3 runs + 2 cross-training sessions (swim, bike, row, elliptical — anything low-impact). That lets you stay fit without frying your foot. Then maybe bump to 4 runs + 1 cross-train. Let it evolve.

If that little ache in the ball of your foot starts creeping back? Don’t be stubborn. Mild soreness = okay. Sharp or worsening pain = stop and reassess. I’ve had runners push through a warning sign and get sidelined for another month. No shame in pulling back a day or two. That’s called training smart.

Recovery isn’t linear. You’ll move forward, feel a twinge, back off, then build again. That’s how real runners come back. Metatarsalgia might be annoying, but it’s beatable — and I’ve seen plenty of runners come back strong, even run marathons and ultras afterward.

Just don’t forget what got you healthy: good shoes, smart progression, and listening to your body. Those habits aren’t temporary — they’re part of your new normal.

How to Prevent Metatarsalgia (So You Don’t Go Through This Again)

Most overuse injuries — including this one — don’t happen out of nowhere. They creep in from a combo of gear issues, training mistakes, and weak spots in your body.

Here’s how to fight it off before it flares up again:

👟 1. Wear the Right Shoes (And Swap Them Before They’re Dead)

I know, I know — you’ve heard it before. But I’ve coached runners who were limping from metatarsal pain only to realize they were running in shoes with 700+ miles on them. That soft foam you started with? It’s a pancake now.

Look for:

• A wide toe box (your toes need room to spread)
• Good forefoot cushioning
• Proper arch support (based on your feet, not trends)

Minimalist shoes? They can work — if you transition slowly and do foot-strength work. Otherwise, they’re a fast track to pain.

And casual shoes matter too. Stomping around in narrow dress shoes or high heels for hours? That’s forefoot abuse. Your recovery doesn’t end at mile 5 — it continues with what you wear the rest of the day.

Golden rule: If you’re unsure if your shoes are cooked? Retire them.
As one runner put it:

“If in doubt, swap ‘em out. Learned that the hard way.”

📈 2. Train Smarter, Not Just Harder

Don’t make the classic rookie mistake: jumping into big mileage, hill work, and speed all in the same week. That’s how metatarsalgia starts.

Stick to the 10% rule — increase weekly mileage gradually. Add one new stressor at a time (e.g., a longer long run or some tempo miles, not both).

And if you’re changing terrain — like moving from treadmill to concrete, or flats to trails — do it slowly. Your feet need time to adapt to different impacts and angles.

🦶 3. Treat Early Symptoms Like Red Flags

Feel a hot spot under your foot mid-run? Don’t wait. That’s your warning.

Use:

• RICE protocol (Rest, Ice, Compression, Elevation)
• Metatarsal pads or orthotics if needed
• Supportive insoles with forefoot cushioning

You don’t need to live in orthotics forever, but they can be your lifeline when your foot is irritated. Keep a pair of gel pads in your gear drawer and pop them in as soon as you feel that telltale ache coming on.

If you catch it early, it might be gone in a few days. Ignore it, and you could be out for weeks.

🏋️‍♂️ 4. Strengthen Your Feet, Ankles, and Glutes

If you’ve got a weak chain, something down the line will pay the price — and in this case, it’s your forefoot.

Do these regularly:

• Towel scrunches (with your toes)
• Toe marble pickups
• Barefoot balance drills
• Calf raises and Achilles drops
• “Short foot” doming exercises

And don’t forget glutes and hips. One runner I worked with had chronic metatarsal pain until a PT pointed out her hip stabilizers weren’t doing squat. Once she started strengthening her core and glutes, her foot pain finally chilled out.

Everything’s connected. Weak hips can lead to sloppy foot strike. Sloppy mechanics = more pressure on the ball of your foot. Build the whole system — not just the foot.

Absolutely — here’s your rewritten section in David Dack’s voice: real-runner tone, casual but coach-sharp, and no-nonsense. It’s informative, direct, and speaks from experience while keeping all the facts rock solid.

1. ✅ Stretch Like You Mean It (Especially Calves & Achilles)

Stiff calves = big problems downstream. They pull on everything — including your forefoot.

That tension stacks pressure on your toes and metatarsals, especially if you’ve got past foot issues like plantar fasciitis or bunion history.

Your daily move:

• Wall calf stretch — both with a straight leg and bent knee
• Hamstring and quad stretches — don’t skip those, they support your stride
• Toe extensor and flexor stretches — gently pull your toes up and down to loosen the little foot muscles
• Bonus: Use a lacrosse ball under the foot to roll the arch

🧠 Think of tight muscles like puppet strings pulling on your foot. Keep ‘em loose, or your forefoot pays the price.

2. 🛣 Mix Up Your Terrain (Your Feet Need Variety)

Repetition breaks runners.

If you’re pounding the same concrete loop every day, your feet are taking a beating. Even switching sides of the road helps.

Try this:

• Sub in a soft trail or grassy park once or twice a week
• Throw a treadmill day in for cushioning
• Run along the shoulder if there’s grass or dirt — give your feet some shock relief

Also: cross-train. Even just 1–2 days a week of biking, swimming, or elliptical can save your feet without wrecking your cardio gains.

One of my runners saved her marathon training by swapping a midweek run for 45 minutes on the bike. Feet healed. Fitness stayed.

3. 👟 Shorten the Stride, Soften the Landing

If you’re hammering down the road like you’re stomping grapes, it’s time to fix your form.

• Stop overstriding — your foot should land under your hips, not way out front
• Aim for a midfoot landing — spreads the impact, saves the metatarsals
• Keep your cadence high — ~170–180 steps per minute helps keep your strides light and quick

Think: lift your feet, don’t pound them.

If you’re dealing with recurring foot pain, get a gait analysis. A good coach or PT can spot issues you’d never notice — like a hip drop, weak glutes, or poor ankle mobility that’s quietly destroying your stride.

When to Stop DIYing and Call a Doc

Most foot pain clears up with smart training and rest — but not always. If your symptoms are hanging around like an unwanted house guest, here’s when you need a pro to step in:

🚩Red Flags That Mean “See a Doctor”

• Pain’s not improving after a week+ of rest, ice, and good shoes
• Visible swelling, heat, or redness in the forefoot (could be a fracture or joint issue)
• Pain at rest or at night — metatarsalgia usually eases up off your feet; if it doesn’t, something deeper might be going on (hello, stress fracture)
• Numbness or tingling that sticks around — could be a nerve issue like Morton’s neuroma
• Weird toe movement or deformities — hammering, bunions, toes drifting out of line? Might need structural help (orthotics, taping, etc.)
• One big painful step that led to sharp pain or swelling — don’t play hero. Get an X-ray. You could be looking at a full fracture.

🧠 Rule of thumb: If it hurts to walk, don’t run on it. If it’s not better in 10 days, let a doc take a look. Ignoring it could cost you weeks or even a season.

Here’s a David Dack-style rewrite of your metatarsalgia “doctor visit + conclusion” section—same rich info, now delivered like a real runner-coach giving you the straight talk: no fluff, all grit, and practical advice you can run with.

🥾 What to Expect When You Finally See a Doc for Metatarsalgia

Alright, so you’ve tried all the DIY fixes—new shoes, rest days, toe spacers, better lacing—and your foot still feels like someone’s jabbing a pebble under your toes every time you push off?

It’s time to see a pro.

And don’t worry—seeing a doctor doesn’t mean you’re broken or benched for good. It means you’re ready to figure out what the hell’s going on so you can fix it right and get back to running.

🧑‍⚕️ The Exam: What the Doc Will Actually Do

They’ll start by checking your foot:

• Press around to pinpoint the pain
• Assess how you walk and stand
• Look at foot shape, arch, calluses, flexibility
• If needed, they’ll order X-rays (to rule out stress fractures or arthritis), or an ultrasound/MRI if they suspect something like a Morton’s neuroma

Basically, they’re ruling things in or out. Sometimes what feels like metatarsalgia turns out to be something sneaky like a stress fracture, a small neuroma, or arthritis in a toe joint.

🛠 If It Is Metatarsalgia (and Not Something Worse)…

You’ll likely be sent home with the greatest hits:

• Rest + NSAIDs (ibuprofen, naproxen) to calm inflammation
• Metatarsal pads or orthotics to offload pressure
• Possibly trimming a painful callus
• PT exercises to fix the mechanics that caused it in the first place

Some docs will also recommend custom insoles with special cut-outs under the ball of your foot—these can take a ton of pressure off where it hurts most.

If it’s a real stubborn case, they might shoot a cortisone injection into the inflamed spot. I’ve seen this work like magic for some runners, giving them a few weeks or months of calm while they work on fixing the root cause.

🔪 What About Surgery?

Let’s not go there… yet.

Surgery is rare. But in chronic cases that refuse to improve, especially if there’s a structural issue (like a dropped metatarsal or bad toe deformity), it’s on the table.

Options include:

• Straightening a hammertoe or bunion
• Removing a neuroma
• Realigning or shortening a metatarsal bone (yep, that’s a thing)

But again, most runners never need surgery. So don’t panic.

🧠 Mental Game: Don’t Avoid the Doc Out of Fear

Let me guess—you’re worried the doctor’s gonna say, “Just stop running.”

But here’s the truth: a good sports doc doesn’t want you to stop—they want to get you back out there smarter and stronger.

Sometimes that means a break. Sometimes it means a boot, PT, or shoe changes. But almost always, it means a plan that works long-term, not just “toughing it out.”

I’ve seen runners waste months limping around trying to fix things themselves. One smart visit could’ve saved them all that pain and delay.

Dr. John Cianca, a top sports rehab doc, put it best:
“Unmanaged metatarsalgia can lead to joint damage, chronic stiffness, and long-term motion loss.”
Translation? Get it looked at before it becomes a bigger deal.

✅ Final Word: Don’t Let a Hot Foot Stop You

Let’s call it like it is: metatarsalgia sucks. It’s a small pain that turns into a big, momentum-killing problem if you ignore it.

But here’s the good news: it’s very treatable. With smart action, most runners come back fully. And stronger.

🔁 What to Do:

• At the first sign of pain, back off. Don’t be the hero who runs through it and ends up sidelined for six weeks.
• Use RICE, better shoes, and pads to give your foot a break
• If it’s still bad after a week or two? See a doc. Get a game plan.
• Do the rehab. Strengthen. Fix the cause, not just the pain.

🔄 What Happens When You Handle It Right

One of my training partners battled this hard. Ball-of-foot pain slowed his stride and made every push-off miserable.

So he took time off, switched to wider shoes with more cushion, added calf stretching and foot drills, and reintroduced running gradually.

First run back? Slow. Humbling.

Four weeks later? Back to 20–30 mile weeks, pain-free.

That’s how you do it. That’s the long game.

👣 Your Feet Are Your Foundation

You can’t run strong if your feet are broken down. Treat them right, and they’ll carry you farther than you ever thought possible.

So don’t ignore that burning under your toes. Respect it. Learn from it. Fix it.

Because metatarsalgia doesn’t have to stop you—it can teach you how to train smarter, recover better, and come back tougher.

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.

A lot of runners ask, ‘Is it okay to run after leg day?’ And honestly, there’s no clear-cut answer

Leg day can be rough, but getting some miles in the next day isn’t impossible.

If you’re limping out of the gym, it’s only natural to question whether running is a smart move.

As a runner and coach, I’ve had my share of tough leg days where my legs feel done, but the urge to run is still there

Let’s break it down and figure out when it’s a good idea and how to do it without regretting every step.

Why Every Runner Needs to Do Leg Day

If you want to be a stronger, faster runner, skipping leg day isn’t an option. Sure, the more you run the better you get at it, but leg day? That’s the secret sauce for a powerful stride and injury prevention.

Just to clarify, leg day is all about working the muscles in your lower body. These include:

• The glutes
• The adductors
• The hamstrings
• The quadriceps
• The calves

Here’s why leg day matters:

• Better Running Efficiency. Research from the Journal of Strength and Conditioning shows that lower body strength training can make you a more efficient runner The study found that runners who incorporated leg-focused strength exercises improved their speed and endurance over time.
• Reduced Risk of Injury. A comprehensive review in Sports Medicine highlights that strength training helps address muscular imbalances, which are common among runners and can lead to injuries like IT band syndrome and runner’s knee. Building up muscles like your quads, hamstrings, and glutes keeps your joints stable and lowers injury risk.
• Improved Power and Speed. A study in the International Journal of Sports Physiology and Performance demonstrated that strength training contributes to improved sprint speed and acceleration, as stronger leg muscles generate more power with each stride. This is great for runners looking to pick up the pace or add sprints to their routine..

Should You Run Right After Leg Day?

So, can you actually run after leg day?

The answer isn’t a simple yes or no. Running right after a tough leg workout isn’t ideal because your muscles are tired, and glycogen levels are low.

I often tried to power through a run right after a brutal squat day, and it felt like running with cement blocks strapped to my legs. I usually have to humble my self and keep my pace as slow as possible.

So, why does this happen?

Let me explain more.

Your body relies on stored glycogen as fuel when you work out

The harder you exercise, the more fuel you burn up.

That’s why this energy reserve can get depleted when you perform any type of physical exercise.

What’s more?

Big moves like squats and deadlifts don’t just hit your legs—they work multiple muscles, and that’s exhausting.

The larger the muscle, the bigger the inflammation and micro tears, hence, the more soreness and pain.

That’s not the whole story.

Other things can affect how your miles feel after strength training.

These include your:

• Training intensity
• Training volume
• Training speed
• Order of exercises and workouts
• Recovery rate
• Fitness level

Because of this, any run right after a leg workout probably won’t be your best

If walking is tough because of soreness, it’s smart to skip running that day

If it’s only mild soreness, a gentle run can help loosen things up and speed up recovery.

When You Should Skip the Run After Leg Day

Sometimes it’s better to skip the run after leg day. Here are a few:

• Extreme soreness: If you’re struggling to walk, running will only worsen things. Pushing sore muscles can lead to injury or burnout.
• You pushed to failure: If you went hard in the gym and left everything on the floor, your body needs time to recover. Running right after can do more harm than good.

If you’re set on running, make it a light, easy one.

How to Run After Leg Day (Without Regretting It)

If you’re going to run after leg day, here’s how to make it manageable

1. Start with a Proper Warm-Up Running on sore legs is rough, but a good warm-up can make a huge difference. Do some dynamic stretches—leg swings, lunges, or even brisk walking- to get your muscles loose and increase blood flow.
2. Keep It Short and Easy After leg day, this is not the time to go for a PR or attempt a long run. Stick to a recovery run—keep the pace easy and the distance short. The goal is to move your legs and boost circulation, not to crush a workout.
3. Wear Compression Gear I used to think compression socks were just a gimmick, but after trying them out, I’m sold. They help with circulation and reduce muscle fatigue, especially after a tough leg workout. Give them a shot—you might be surprised how much they help.
4. Fuel Up Properly Running after leg day means your body works overtime to recover. Ensure you’re fueling up with the right mix of carbs and protein. Skipping food can make you hit the wall halfway through your run, and trust me, running on empty doesn’t feel good.

When Should You Skip the Run?

There are days when running just isn’t in the cards. If your legs feel like jelly and even walking is painful, it’s probably a good day to rest.

Pushing through extreme soreness can lead to injuries like strains or sprains. And let’s be real, no run is worth getting sidelined for weeks.

Listen to your body, and take a day off if you need to.

Further Reading on Strength Training and Running

For those interested in exploring the science behind strength training and running performance, here are some reputable resources:

• Runner’s World: “Strength Training for Runners: What You Need to Know” – Link
• American College of Sports Medicine: “The Benefits of Resistance Training for Endurance Athletes” – Link
• Journal of Sports Medicine and Physical Fitness: “Impact of Lower Body Strength on Running Performance” – Link

Conclusion: To Run or Not to Run After Leg Day?

To run or not to run after leg day depends on how your legs feel. If the soreness is manageable, a light recovery run can speed up recovery by boosting circulation. But if you’re too sore to walk properly, it’s best to take a rest day or opt for cross-training.

Remember, the key to long-term success is consistency. Missing a run or two after an intense leg day won’t derail your progress, but pushing too hard might.

You’re out for your routine jog, the sun’s warmth on your skin, and the rhythm of your steps setting the pace for a perfect day.

But then, a nagging thought creeps in – you have an abdominal hernia. Can you keep running, or should you hit pause until it’s fully healed?

Well, you’re in the right place because today, I’m going to unravel the mysteries of abdominal hernias and explore the ins and outs of running with this condition.

Whether you’re a seasoned runner or just lacing up your sneakers, this article is your go-to guide for making informed decisions about your running routine.

So, let’s lace up and hit the pavement – together!

What Is Abdominal Hernia?

So, what exactly is this “abdominal hernia” thing, and how might it affect your fitness and overall well-being?

Let me paint you a picture. Your body’s like a well-constructed fortress, with a protective wall called the abdominal wall. But sometimes, a sneaky internal organ, like your bladder or intestine, decides it’s time for an adventure. It pushes through a weakened section of that protective wall, resulting in a noticeable lump or bulge.

That’s your abdominal hernia saying, “Hello, world!”

Now, there are a few different types of these hernias.

First up, we’ve got the inguinal hernias, which often occur in the lower abdominal groin area. Then, there are the femoral hernias, which tend to strike the groin near the femoral canal.

But wait, there’s more! We’ve also got hiatal hernias, making their presence known in the upper abdomen, and umbilical hernias, afflicting the area around your belly button.

How To Treat Abdominal Hernias

When it comes to abdominal hernias, it’s crucial to know your options and understand why taking action matters.

Now, in many cases, persistent hernias will call for a little surgical intervention. Yep, we’re talking about a trip to the operating room. But don’t worry, it’s a well-practiced procedure, and your skilled medical team will have you covered.

Here’s the kicker: ignoring that pesky abdominal hernia is like playing with fire.

There’s a real danger of something called “strangulation,” and trust me, you don’t want any part of it. Strangulation is a situation where your intestines decide to throw a party, but the venue is way too small – so they get trapped. This hinders and in some cases, completely cuts off circulation to your precious tissue. It’s a life-threatening emergency, and you’d want to avoid it at all costs.

Now, how do you spot the red flags of a strangulated hernia? Keep an eye out for these telltale signs:

• Fever – when your body temperature goes haywire.
• Vomiting – not the kind from a rollercoaster ride.
• Trapped gas – feeling like you’re carrying around an unwanted balloon.
• Chronic pain – not the run-of-the-mill ache; but persistent discomfort.
• Nausea – that queasy feeling that just won’t quit.
• Constipation – when things in the bathroom aren’t quite as they should be.
• Skin darkening – no, you’re not getting a tan; it’s a concerning sign.

Can you Run With an Abdominal Hernia?

Well, the answer isn’t as straightforward as we’d hope. It’s a bit like navigating a maze, and here’s why: whether you can keep running with a hernia depends on a few key factors.

First up, it all hinges on the severity of your hernia and how intense your training is. The milder your hernia, the better your chances of keeping up with your running routine. But if it’s throwing a full-on hernia tantrum, you might need to hit the pause button.

Here’s the silver lining, though: running at a low intensity is often recommended for hernia patients. Why, you ask? Well, running can actually help shed those extra pounds, which might just ease some of your hernia-related symptoms.

But (yes, there’s a but), remember that the intensity of your runs matters. If your hernia is causing you to wrestle with acid reflux symptoms, going hard or long on your runs might not be your best bet. It could potentially crank up the pain factor.

Additional Resource – Can You Run With An Abdominal Strain?

Intense Training And Hernia

Hernias don’t appreciate strenuous workouts.

Any activity that puts a squeeze on your abdominal region can send your hernia into a frenzy. While running might seem like it’s all about those legs, don’t be fooled – your core is in on the action, too!

Don’t just take my word for it; there’s solid research to back this up. A study published in PLOS One decided to peek under the hood and see what happens to our cores during running. They had 28 subjects undergo three months of Pilates training, which is all about strengthening that core.

What they found was quite telling – during running, our core muscles, especially those obliques (the side muscles), kick into high gear. And guess what? The more you rev up your running pace, the more your core muscles get involved.

Now, here comes the catch: running, especially when you’re cranking up the speed, could potentially worsen your hernia symptoms by ramping up those core muscle contractions. It’s like adding fuel to the fire!

But overall, if your hernia isn’t causing you agony or inflammation, running is generally considered low-risk.

Of course, it’s always a good idea to have a chat with your doctor before you lace up. However, if that hernia decides to go rogue and strangulate, which basically means it’s messing with your bowel’s blood supply – well, that’s a medical emergency.

Trust me; you’ll know when it’s happening. Vomiting, bowel issues, and an overall unpleasant time are all telltale signs that I’ve already mentioned. In that case, don’t hesitate – get yourself to a medical pro pronto!

How To Manage A Hernia While Running

Now, let’s talk about the comeback plan for all you hernia warriors who are eager to hit the pavement once again.

The golden rule here is gradual progress, and it all starts with channeling your inner beginner. Embrace the mindset of someone just starting their running journey – even if you’re an experienced runner.

Here’s a step-by-step roadmap to guide you back to the running track:

Before you even think about picking up the pace, start with a leisurely walk. Aim for a comfortable pace, around three to five miles per hour. The key here is to do it without experiencing any pain or discomfort. Listen to your body – it’ll tell you if you’re pushing too hard.

As you begin walking regularly without any issues, it’s time to add a little more distance to your outings. Slowly increase the mileage and endurance – don’t rush this process. The goal is to avoid any post-surgery complications and let your body adapt at its own pace.

Do Some Plyometric

Plyometrics are like the turbo boosters for your body, helping you get ready for the rigors of running. These explosive exercises can elevate your strength, agility, and overall fitness, which are essential for a smooth return to the miles.

Here’s a quick plyometric routine that you can incorporate into your comeback plan. Perform each exercise for 30 seconds, then give yourself a one-minute breather. Repeat the whole circuit three times for maximum benefits:

• Hop in Place: Start with some simple hops while staying in one spot. It’s an excellent way to warm up your legs and get those muscles firing.
• Hop Side to Side on Two Feet: Now, let’s amp it up a bit. Jump from side to side, landing softly on both feet. This exercise helps improve your lateral movement and stability.
• Hop Forward/Backward on Two Feet: Take those hops forward and backward now. It’s all about building strength and coordination.
• Single Leg Broad Jump: It’s time to work on that explosive power. Jump forward with one leg, landing on the same leg, then switch to the other. This exercise targets your balance and strength.
• Squat Jumps: Get into a squat position and explode upwards into a jump. This one is fantastic for strengthening your legs and core.
• Burpees: We saved the best for last – burpees! You’ll love to hate them. They combine a squat, push-up, and jump, offering a full-body workout. They’re like a crash course in plyometrics and endurance.

Walk Run

Now, let’s transition from walking to a beautiful walk/run combo – a strategy that’s perfect for easing back into running after a hernia.

Here’s how you can do it:

Start by continuing your regular walks, but this time, inject some running intervals into the mix. For instance, you can begin by walking for a few minutes to warm up, then transition into a gentle jog for a minute or two. Afterward, return to walking for recovery. Gradually increase the duration of your jogging intervals as your body becomes more comfortable.

Listen to Your Body:

Pay close attention to how your body responds. You should be able to complete these walk/run exercises without experiencing any pain or discomfort in your abdominal area.

Touch your abdomen gently – it shouldn’t feel tender or painful. If it does, it’s a sign to take it slower and consult with your healthcare provider.

Running on a treadmill is incredibly convenient and offers the perfect environment for precise training—you control every element, from speed to incline, without the unpredictability of outdoor elements.

Here’s something important to remember: running on a treadmill can feel easier than hitting the roads, primarily because there’s no wind resistance.

When you’re outdoors, the wind pushes against you, adding an extra layer of challenge that’s missing on the treadmill.

This is why a 20-minute run at 0% incline indoors might seem less taxing than the same run outside.

To make indoor runs more effective and mimic outdoor conditions, tweaking the incline is crucial, especially if you’re prepping for a race.

So, how do you ensure your treadmill training aligns with your outdoor performance?

Use a treadmill pace chart!

This tool is a game-changer for translating outdoor paces into the appropriate miles-per-hour indoor setting.

Let’s dive into how.

How to Make Treadmill Runs More Like Outdoor Runs

As a running coach, I often remind my athletes about adjusting their treadmill settings to simulate outdoor running. When you step on that treadmill, the lack of wind and natural terrain changes can throw off your pacing if you’re used to outdoor runs.

To help fix that, I recommend adding an incline—just a slight bump to 1% will do wonders. This mimics the effort to overcome wind resistance outdoors, making indoor sessions more productive and realistic.

Whether prepping for your first race or just trying to stay consistent with your fitness, making small adjustments to your treadmill settings can greatly impact how prepared you are when race day comes around. And trust me, that’s where a treadmill pace chart comes in handy!

What Is a Good Treadmill Pace?

This is hard to answer as it depends on your fitness level, training experience, and goals. For instance, if you’re a treadmill newbie, a good treadmill pace is as close to your real outdoor running pace. But that depends on your current fitness level and training goals.

Let me explain.

For Walking

A beginner’s optimal walking pace is around 3 to 4 mph (around 5 to 6 km/h). If you’re new to exercise, especially cardio training, walking is likely the perfect way to start. Walking has a low impact, burns calories, and helps you improve your endurance and build exercise habits.

Here is a list of top treadmills for walking – choose the best one!

For Jogging

Once (or if) walking feels too easy, try jogging. A proper jogging pace, in my opinion, is about five mph (around 8 km/h). Ideally, you should be able to train and talk without gasping for air for at least 20 to 30 minutes before you start challenging yourself more.

For Running

Once you can keep the conversational pace for 30 minutes., it’s time to challenge yourself. Running, as it relates to pace, is anything above five mph. You should move a little faster than when you jog but not push yourself too hard to the point where you’re panting for air on every step.

For Sprinting

After building a good cardio base, it’s time to take things to the next level.  That’s when you should start doing sprints on the treadmill. As a form of interval training, the typical sprint pace is anything above 12 miles (19 kmh). A pro runner can sprint at a speed of 15 mph. As a rule, you shouldn’t be able to sprint for more than one minute at a time.

How to Use a Treadmill Pace Chart

A treadmill pace chart converts the speed you see on the treadmill’s display (in miles per hour) into the pace of a mile you’d run outside (in minutes per mile).

This is key to making indoor runs as close to outdoor training. Whether you’re training for a 5K, half marathon, or a marathon, this chart can help you fine-tune your pace and achieve your race goals.

So, if you’re wondering how a 6.0 mph setting translates to outdoor running, the chart reveals that it’s akin to a 10-minute mile. This is super handy when trying to maintain a specific pace indoors that you’ve been rocking outdoors.

Here’s how to use it:

1. Find Your Speed: Look up your treadmill speed (mph or km/h).
2. Match to Pace: Find the corresponding pace (minutes per mile or kilometer).
3. Adjust Incline: Use a 1-2% incline to better mimic outdoor conditions, especially if you’re training for hilly courses.

The Charts You Need

If you’re aiming for a specific race time, like 5K or a marathon, you should be able to locate that goal in the corresponding column on the right.

Once you’ve decided on a target pace, check the following posts to help you improve.

The rest is just details, as the saying goes. Here are a few:

Treadmill Pace Chart Conversions

—

5K Target Time: 12:30-17:15

5k pace chart (12:30-17:15)

5K Target Time: 17:30-22:15

5k Pace Chart (17:30-22:15)

5K Target Time: 22:30-27:15

5k Pace Chart (22:30-27:15)

5K Target Time: 27:30-32:15

5k Pace Chart (27:30-32:15)

5K Target Time: 32:30-37:15

Additional resources:

Here’s your guide to buying a second hand treadmill.

Here’s your guide to beginner running pace

Conclusion

There you have it! The above treadmill pace chart is ideal for anyone who wants to make the most out of treadmill training. The rest is just details.

Thank you for stopping by.

Keep training strong.

Whether you’re looking to break your personal record or trying to place in your age group, using 5K pace charts can assist in your efforts.

How come? Simple. The 5K pace tables can help you to instantly determine how fast you’re running in miles and kilometers and how that translates to race pace.

The rest is just details.

Would you like to learn more? Then keep on reading.

Let’s get started.

What’ is A 5K Pace Chart?

First things first, what’s a 5K pace chart, and why is it’s s important?

Also known as a time chart, a 5K pace chart consists of a table that breaks down the time at each mile split (and/or kilometer split) and provides a projected 5K finish time based on running pace.

Why is it important? Determining, as well as practicing, your goal 5K pace before the big day helps, but using a 5K pace chart will give you an extra edge by actually estimating your finish time as well. (Learn more about how long is a 5K in miles here)

For example, if your goal time is 25:00, your average pace will be about 5:00 per kilometer.

This means that you’ll need to complete your first kilometer in around five minutes, then you have to reach the second kilometer 10 minutes in, third in 15 minutes, fourth in 20 minutes, and you should complete the race in 25 minutes.

Check the splits in the table below for more examples.

Here’s more good news. 5K pace charts are easy to use. All you need is an awareness of your overall running pace.

By knowing your pace, you can easily structure your training accordingly to reach your goal. If you have a specific 5K target time for the event, find that target in the corresponding column on the right.

Additional resource:

• Try running a 5K in 30 minutes.
• Running a 5K in 20 minutes or less Plan
• What’s a good 5K time?

The 5K Pace Chart You Need

As far as I can tell, the most reliable way to choose a goal is to use a 5K time chart to project an estimated finish time in line with a mile pace that’s closest to your normal training speed.

The 5K pace chart below divides each mile split for different speeds. You’ll definitely be able to find what works best for you with a range of paces from 4.30 to 15.00 minutes per mile, broken down in 30-second intervals.

You can also use your present 5K pace to choose the pace target for the intervals from the table below. The pace targets are expressed both in mins/mile and mins/km.

What’s a Good 5K pace?

Since we are on the subject of 5K pace, let me share some thoughts on what makes a good 5K speed.

A good 5K pace will depend on different elements such as your age, training experience, fitness level, race day conditions, etc.

All in all, a good 5K pace is a speed that challenges your body without breaking it down.

Let me explain more.

Toeing the 5K line for the first time? Try sticking to a pace that you can comfortably keep up throughout the 3.1 miles.

If you already have a few races under your belt, aim for a finish time slightly faster than your previous one(s).

As you get fitter and run more races, up the ante by aiming to run faster than before. In fact, the 5K race is the perfect opportunity to push yourself and strive for your best.

The rest, as the saying goes, is details.

Additional Resources:

What’s A Good 5K Time For A Beginner.

Here’s your guide to beginner running pace

The Runner’s Guide To 5K Pace Charts – Conclusion

There you have it. The 5K race chart shared here is enough to get you started on the right foot and set your feasible target. 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.

Keep training strong.

In an ideal world, our mornings would unfold like a perfectly choreographed routine: rise from bed, freshen up, enjoy a nourishing breakfast, and gracefully answer the call of nature before embarking on our running adventures.

But alas, life loves to throw us a curveball when we least expect it.

We’ve all been there—standing at the precipice of a long morning run or an important race, desperately hoping to avoid any unwelcome pit stops along the way.

Fear not, for I have some tricks up my sleeve to help you “speed things up,” if you catch my drift.

Now, here’s the beauty of it all: these steps I’m about to share are not some mystical potions or elaborate rituals.

No, they are simple, natural activities that you already engage in on a daily basis.

In fact, they are so natural that they may even encourage your body to cooperate and grant you the sweet relief you seek.

You might be wondering, “But how do you know all this?” Well, let me tell you—I’ve delved into the depths of research, scoured countless studies, and spoken to experts who have dedicated their time to unraveling the mysteries of our digestive systems.

You see, when it comes to making yourself poop, science has got your back. These tried-and-true methods have been recommended by researchers who have explored the intricacies of our bodily functions. So, my friend, trust in the power of knowledge as we embark on this journey to help you create the perfect pre-run routine.

Let’s get things moving, shall we?

Why Running Makes You Poop?

There’s a saying that goes, “Everybody poops,” and when it comes to us runners, well, let’s just say we have a special relationship with the bathroom.

If you’ve never experienced the sudden urge to halt your run and find the nearest restroom, consider yourself fortunate. Either you possess an iron stomach or your running journey has yet to reach that “interesting” phase.

But fear not, for you are about to enter the world of running’s not-so-secret secret: the unavoidable dance between miles and bathroom breaks.

You see, running has a way of stirring things up inside us—quite literally. It’s like a magical potion that sets our digestive system in motion.

Countless runners can attest to the frequency of these toilet emergencies, and trust me, it’s not just a casual conversation topic for us. In fact, surveys have revealed that a staggering 30 to 90 percent of runners have experienced some form of gastrointestinal distress. It’s practically a running joke in our community, pun unintended.

But let’s dig deeper and uncover the mystery behind running’s ability to induce such urgent bodily functions. The answer is quite simple, really.

When you hit the pavement or hop on that treadmill, your body goes into motion, and so do your intestines and colon. It’s like a synchronized dance where every stride propels things along, making it essential to address any “business” before embarking on your running adventure.

Ignoring the call of nature before a run is a risky game, my friend. It’s like playing roulette with your digestive system, increasing the chances of an unexpected pit stop in the middle of your workout.

But wait, there’s more! When you engage in running or any vigorous exercise, blood flow takes a detour away from your gut and redirects itself toward your hardworking muscles.

The longer and more intense your run becomes, the greater the impact on your gut’s functionality. It’s no wonder that research has uncovered the prevalence of diarrhea and rectal bleeding among endurance athletes, with runners being nearly twice as likely to experience such discomfort.

Now, don’t let these revelations discourage you from lacing up your shoes and hitting the road. Running is a beautiful and transformative journey, but it’s important to be aware of the quirks that come with it.

Bowel Movements – Running While Constipated

One of the most common problems is constipation. This not only limits the number of daily bowel movements but also causes undue straining and time spent on the toilet.

You might be constipated if you have

• Fewer than three poops a week
• Pain or difficulty while defecating
• Lumpy, hard, or dry stools

The frequency of your bowel movements depends on many variables, such as

• When you eat
• What you eat
• Your workout habits
• Your sleep habits
• Your gut bacteria health level
• What environment you’re in
• And so much more

How To Empty Bowels Before Running

Let’s dive right into some strategies that will help you conquer the pre-run bathroom situation and ensure you’re ready to make the most out of your runs. Say goodbye to any worries of unexpected pit stops and hello to a smooth and uninterrupted running experience. Here’s what you can do:

1.     Wake Up Earlier

Picture this—it’s race day, and you’re feeling the excitement and adrenaline pumping through your veins. But wait, there’s something else making its presence known—the urge to use the bathroom. It’s a scenario that many runners are familiar with. That’s why it’s crucial to give yourself ample time before hitting the pavement.

Wake up at least an hour before your run or race, allowing enough time to go through your entire morning routine. This includes hydrating, having a cup of coffee or tea, enjoying a light snack, stretching, and, of course, a visit to the bathroom. Rushing through these steps is a surefire way to disrupt the harmony of your morning ritual.

Additional resource – CBD oil for runners

Have Your Coffee

While the exact link between coffee and bowel movements remains somewhat of a mystery, research suggests that caffeine can have a stimulating effect on the colon. It’s classified as cathartic, meaning it can trigger contractions in the colon, acting as a natural laxative for many individuals. But here’s the surprising part—caffeine may not be the sole culprit behind this phenomenon.

Even decaf coffee has shown a similar effect, leaving researchers scratching their heads. So, if you’re not a fan of coffee, don’t worry. Any hot liquid, like hot tea with a splash of lemon or a plain cup of tea, might do the trick.

Warm liquids have a way of dilating blood vessels in the digestive tract, promoting increased circulation in the area. And if a pre-run hot drink alone isn’t enough to get things moving, consider performing a few moves near the bathroom—a gentle jog in place, some light stretching, or even some squats to nudge your digestive system into action.

Warm Up Indoor

A proper warm-up is not only crucial for getting your heart pumping and muscles ready, but it may also have an unexpected benefit—increasing the likelihood of a pre-run bathroom visit. So before you head out, engage in a dynamic warm-up routine.

Picture yourself doing walking lunges, jumping jacks, inchworms, and scorpions, or even jogging up and down the stairs for a few minutes. You can even do laps around your house or block until you feel ready to “go.” Just remember to keep the intensity light and listen to your body.

As long as the activity is enough to dilate your blood vessels, you’re on the right track. If you’re about to race and find yourself near the porta-potties, incorporate a series of strides into your warm-up routine. It’s a convenient way to prepare your muscles and give yourself that extra bathroom opportunity before the race begins.

Mind Your Fiber

When it comes to improving your bowel function, fiber is your best friend. It adds bulk to your stool and promotes regularity.

Insoluble fiber, specifically, is the indigestible part of food that passes through your digestive system largely intact. Research suggests that adults should aim to consume around 24 to 38 grams of fiber per day.

You can find insoluble fiber in various sources such as white grains, vegetables, nuts, and fruits. However, it’s important to note that introducing a high amount of fiber all at once may cause discomfort like cramping or gas, especially if your body isn’t accustomed to it.

So gradually incorporate fiber-rich foods into your diet to allow your system to adjust. And if you’re not a big fan of veggies, don’t worry! There are alternative options like juices or vegetable blend supplements that can provide you with the fiber you need.

Additional resource – Probiotics For Runners 

Stress Less

Let’s talk about the impact of stress on your bowel movements and how it can contribute to constipation, especially before a race.

The brain and digestive system have a fascinating connection, and when stress enters the picture, it can throw off your bowel habits. It’s like a twisted dance between your mind and your gut.

Imagine this: You’re standing at the starting line of a race, heart pounding, adrenaline rushing through your veins. Your body is gearing up for action, ready to tackle the challenge ahead.

But amidst all the excitement, there’s a sneaky culprit lurking in the shadows—stress. Yes, stress can sabotage your bathroom routine and leave you feeling backed up.

You see, when stress enters the scene, your body switches into fight or flight mode. It’s a survival mechanism designed to help you face imminent danger.

But here’s the catch: When your body is focused on fighting or fleeing, your digestive system takes a back seat. The signals that normally prompt a smooth bowel movement get disrupted, and you’re left feeling constipated.

But here’s the twist—constipation itself can also be a source of stress. It’s a frustrating cycle where the more difficult it becomes to have a bowel movement, the more stressed you feel. And the more stressed you feel, the harder it becomes to poop. It’s like a never-ending loop that can leave you feeling stuck.

So what’s the solution? It’s time to take a chill pill—figuratively, of course. Relaxation is the key. Pressuring your body to poop won’t work; in fact, it might have the opposite effect. Instead, focus on reducing stress and creating a calm environment for your mind and body to thrive.

One effective way to combat stress, especially those pre-race jitters, is to identify and eliminate any stressors in your life. It could be as simple as taking a few minutes each day for meditation, practicing deep breathwork, or incorporating some soothing yoga into your routine.

Certain yoga poses, like gentle twists or forward folds, can help release tension in your belly and rectum, providing relief and easing the path to a successful trip to the bathroom.

Research has shown that mindfulness practices and relaxation techniques can have a positive impact on your digestive system and overall well-being. So, take a moment to pause, let go of stress, and give your body the space it needs to find its natural rhythm.

Additional resource – Ice bath for runners

Try A Laxative

In some cases, taking an over-the-counter medication before a run or big race isn’t a bad idea.

Some OTC laxatives help stimulate bowel movement by squeezing the intestine.

Standard options include

• Dulcolax
• Miralax (learn more how long does miralax stay in your system)
• Correctol
• Dicotyl
• Castor oil

Or any OTC medicine with compounds such as:

• Magnesium hydroxide
• Magnesium citrate
• Polyethylene glycol
• Sodium phosphate
• Lactulose
• Bisacodyl

But here’s the little disclaimer. Some laxatives may end up causing unwanted side effects—just like any other drug.

These, at the right dose, should be enough to prevent constipation but have too much, and you will end up with a bad case of bloating, then diarrhea.

What’s more?

Opting for a healthy diet that contains lots of healthy natural fiber is the way to go, even if you decide to take a supplement.

Try A Massage

Researchers at UCLA have delved into the fascinating realm of perineal massages, that delicate area nestled between your genitals and your anus. Now, it might seem a little strange at first, but bear with me. This research has uncovered some interesting findings that might just relieve your constipation woes.

Here’s the scoop: Applying gentle pressure to specific points in the perineum can work wonders in soothing constipation. It’s like discovering hidden treasure on your body’s map—an oasis of relief awaits at the touch of your fingertips.

But how exactly do you embark on this unusual journey? First things first, hygiene matters. So, make sure to wash your hands thoroughly. Once you’re ready, use your index and middle finger to gently press upward on the perineal skin, focusing on those pressure points. It’s like your fingers become the heroes of your constipation saga, working their magic to stimulate the right areas.

Now, let’s talk pulses. No, not the racing heartbeats you experience during a marathon. I’m talking about gentle, rhythmic movements. Apply pressure for about five to ten seconds, release, and repeat. It’s like a dance of relief, a symphony of fingertip maneuvers that may just bring you the liberation you seek.

But hold on, I understand that not everyone may feel comfortable with this hands-on approach. That’s where reflexology steps in like a trusty sidekick. Reflexology believes that trigger points are scattered throughout our bodies, interconnected like a web of relief. By applying pressure to specific areas, you can stimulate corresponding organs and systems, including your digestive system.

Squat To Poop

Let’s talk about technique, , because it turns out that the way you sit on the porcelain throne can make a world of difference.

Imagine this: You’re in the wild, exploring nature, and you come across a majestic creature. It’s the squat, a posture that changes the very anatomy of your rectum muscles and lifts the part of your colon that’s responsible for smooth sailing in the bathroom. It’s like nature’s secret code for effortless bowel movements.

The closer you can get to a full squat, the better. Picture yourself gracefully lowering your body down, aligning it with the natural forces that guide your bodily functions. It’s like tapping into your inner caveman or cavewoman, embracing the primal wisdom that our bodies have known for ages.

Now, don’t worry. You don’t have to actually perch on the edge of your toilet seat like a circus performer. That might lead to some unwanted acrobatics. Instead, let me introduce you to a simple yet ingenious solution: the humble stool. No, not the kind you sit on, but the kind you place under your feet.

By elevating your knees with a sturdy stool, you create a simulated squatting position that sets the stage for bowel liberation. The higher the stool, the closer you are to achieving the optimal angle for a smooth release. Aim for a position where your knees are at least higher than your lower belly, creating a harmonious alignment of your internal gears.

But hey, don’t just take my word for it. Researchers at the Ohio State University have conducted studies on this very topic. And guess what? They found that using a toilet stool, just like we described, improved bowel movements in over two-thirds of participants. That’s a staggering success rate! Not only that, but 90 percent of the participants experienced less strain during their bowel movements. Talk about a victory for comfort and efficiency.

Now, here’s where it gets even more exciting. You have the power to experiment with different positions. Lean forward or backward, sway a little to the left or to the right. It’s like finding your sweet spot, the unique combination of angles and movements that works best for you. Embrace the freedom to explore and discover what brings you the utmost relief.

How to Empty Bowels Before Running – The Conclusion

There you have it! If you’re looking for ways to take care of constipation before you go out for a run, then today’s post should be enough to get you started on the right foot. The rest is up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Curious about average stride length and how to increase it? Then you’ve come to the right place.

There are many things you can do to improve as a runner, and one of the most efficient ways is to improve your running technique.

One key component of running form is running stride length, but it’s often overshadowed by the debate over foot strike and which part of the foot should strike the ground first.

That’s a shame.

Whether you’re a trail runner or an ultra-marathoner, finding your ideal stride length will help keep you running strong and injury-free.

In this article, I’ll explain what stride length is all about, why it’s important, and how to examine your running form in order to improve your stride length.

What Is Running Stride Length?

Before we get into the technicalities, let’s first get some definitions out of the way.

Most runners use the terms stride and step interchangeably—I’ve done that on multiple occasions, too throughout this blog. But, technically, these stand for different things.

Stride length refers to the distance covered when you take a set of steps, one with each foot.  It’s essentially the length, width, or amplitude of the distance you cover with one running stride that includes two steps, the right and the left.

In technical terms, average stride length is the distance covered between the initial contact of your foot and the consecutive contact of that same foot.

Stride length varies from runner to runner, but most research suggests that the ideal running stride should be relatively short.

On the other hand, step length the distance you cover when you take one step.

In running terminology, step length describes the distance covered between the initial contact of the ball of the foot and the contact of the opposite foot.

That’s why in reality, a stride length is usually double the step length—assuming that the right step is roughly the same right left step. You’ll take twice as many steps per specific duration than stride. So stride frequency equals half that of step frequency.

See, it’s not rocket science.

What Is The Average Stride Length?

According to research, the average walking step length is about 2.5 feet or 30 inches. This means that the average walking stride length would be roughly 5 feet or 60 inches.

This means that for the average guy (and girl), the rough distance from the initial contact of the right heel and the initial contact of the left heel is just over 30 inches.

But these are mere generalities as there are many variables that influence average stride length, including hip joint anatomy

• Height
• Gender
• Age
• Illness
• Injury
• Terrain

Additional link – How to perform running strides for beginners

Running Cadence & Average Stride Length

This where the stride rate becomes more relevant in the running world.

Cadence refers to the number of your time your feet hit the ground during one minute of running and is usually expressed in steps per minute (SPM).

Surveys show that the average runner takes about 150 to 170 steps per minute, whereas elite athletes have a cadence of about 180 steps per minute or higher. The variance in stride rate boils down to elements such as fitness level, height, running technique, speed, hip strength, terrain, etc. Thus, the perfect cadence doesn’t exist.

To figure out cadence, count the number of times your right foot strikes the ground while running for 60 seconds, then multiply it by two.

The Problem with Running Stride Length

One of the most common mistakes a runner can make is overstriding, which means extending the foot too far in front of the body.

You might be doing this because you want to increase your speed, but this may wear out your muscles and joints—and let’s be real, running is already taxing enough. This often happens when your cadence is below 160.

Overstriding also causes excess vertical oscillation, which wastes energy bouncing up and down instead of moving forward.

What’s more?

It’s also harder to maintain a stride that’s too long overextended mileage as your body has to work harder to stride further. This, and I hate to sound like a broken record, wastes your energy and increases your fatigue.

The easiest way to maintain is to try to keep your foot strike under your body.

And as a rule, avoid the urge to lengthen your stride when trying to pick up the pace. Instead, take shorter strides and quick your turnover steps.

That way, you can increase speed without reaching too far forward with your feet.

How To Increase Stride Length While Running

The best way to improve your stride length, as well as your step frequency, is to simply move your legs faster.

This might sound simple, but it’s a skill that requires endurance as well as a lot of practice. You’ll need to perform a few running form tweaks over a long time in a progressive and slow manner.

How Long Your Running Stride Length Should Be?

To improve speed, you’ll want to increase your cadence, pulling your foot from the ground quicker.

The shorter the time your feet are on the ground, the longer in the air, which is where forward movement occurs.

If you focus on extending or reaching forward with your leg, you’ll actually limit your speed by keeping longer on the ground.

This also forces you to wait a bit longer as your body is catching up before you take the next step. So on and so forth.

You can also work on improving your average stride length by training with a metronome.

Ideally, you should shoot for 180 steps per minute, and as you pick up the pace, so does cadence. The ideal SPM for 100-meter sprints can be as high as 230. If the metronome is too old-school, try constant upbeat music.

How To Practice the Ideal Running Stride Length

The best way is to practice it regularly by including speedwork intervals in your workout plan.

Begin by setting your metronome at 190-200, then perform short intervals, 30 to 60 seconds long, running as fast as you can while focusing on a quick leg turnover.

Take one full minute of rest between each interval, then repeat the process for 15 to 20 minutes.

There are also plenty of drills to help you get the most out of each step while running. This helps improve your muscle elasticity and joint range of movement, which, in turn, increases your speed and endurance while delaying fatigue.

Here are a few

Hops

Power Skips

Calf Hops

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

Intention of Falling

Conclusion

There you have it. If you’re trying to improve your average stride length while training, then today’s post should be enough to get you started on the right foot—no pun intended.

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

In the meantime, thank you for dropping by.

Keep training strong.