David Dack

Ever feel like you’re putting in the miles but not seeing the improvement you expect?

I’ve been there—putting in the work, only to feel like I was spinning my wheels.

At one point, I was running five times a week but saw no improvement in speed or endurance.

Plateaus happen to all of us, even the most dedicated runners.

But don’t worry, there are ways to break through!

Let’s look at the common reasons your running might be stalling—and how you can overcome them.

Overtraining: Are You Pushing Too Hard?

One mistake I see all the time (and I’ve made it myself!) is overtraining. You start thinking that more running will automatically make you faster, but pushing too hard can backfire. I remember when I started getting serious about my mileage—I was convinced that running every day would get me to my goals faster.

Instead, I was burnt out, sluggish, and even slower than before. Turns out, more isn’t always better.

The Fix:

It’s all about balance. Alternate between hard and easy days, and take at least one full rest day per week. Back when I was overtraining, adding in rest days was a game-changer.

Try this: Do your interval training or tempo runs on Monday, Wednesday, and Saturday, and keep Tuesday, Thursday, and Friday as easy days. Sunday? That’s your day to relax and recover.

Watch for signs of overtraining—like poor sleep, fatigue, or an elevated heart rate—and back off if needed.

Not Eating Enough: Is Your Fuel Running Low?

I learned this lesson the hard way. At one point, I thought that cutting calories would help me lean out and get faster at the same time.

Spoiler: It didn’t.

Skimping on fuel left me feeling tired, sluggish, and unmotivated.

Your body needs fuel to perform, plain and simple.

If you’re not eating enough, your workouts—and progress—will suffer.

The Fix:

Make sure you’re fueling adequately to match your training.

You’ll likely need between 2,400 and 3,000 calories daily as a runner.

Focus on eating whole foods: plenty of carbs from fruits, veggies, and grains to keep your energy up, protein to help your muscles recover, and healthy fats.

Hydration is key, too. I aim for about 60 to 90 ounces of water daily, depending on how hard or long I run. It’s a simple thing, but staying hydrated can make a difference.

The Weather: Running in Extremes

If you’ve ever run in 90-degree heat with humidity so thick you feel like you’re wading through water, you know what I’m talking about.

I’ve had more than a few runs where I thought, “Why am I so slow today?”—only to realize I was pushing myself through brutal conditions.

Running in extremes—scorching heat or freezing cold—can seriously affect your performance.

The Fix:

Forget about pace and run by effort when the weather’s against you.

Leave the GPS at home and listen to your body on hot or cold days.

Those tougher conditions make running harder, so don’t beat yourself up if your pace isn’t what it normally is. The effort you’re putting in will make you stronger over time.

I like to think of those tough-weather runs as character builders—they might be brutal in the moment, but they’re setting me up for better days ahead.

Doing the Same Runs: Mix It Up

I used to fall into the habit of doing the same 5-mile route at the same pace every day.

And guess what?

I hit a plateau fast.

Your body adapts quickly, and if you’re not mixing up your training with different types of runs—speedwork, hills, long, slow miles—you’ll stagnate.

The Fix:

Add variety to your week!

If you’re used to steady-state runs, toss in some interval or fartlek sessions.

Not every run must be hard, but give it your all when it’s time to push.

I remember my first fartlek session—I thought I was going to hate it, but it ended up being a fun way to break out of my rut.

Laziness: Are You Being Consistent?

I’ve had weeks where life got busy, and I missed more runs than I could admit.

It’s easy to skip a run here or there, but those missed sessions can add up and slow your progress.

The reality is, if you want to improve, you have to be consistent.

The Fix:

Set a realistic training schedule. Maybe you can’t run six days a week, and that’s okay.

Commit to a number of days that fit your lifestyle and stick to it.

I’ve found that having a goal—chasing a new personal best or running for a cause—keeps me motivated.

When I don’t feel like running, I remind myself why I’m doing it in the first place.

Age: Embrace the Change

I hate to admit it, but age has slowed me down, too. VO2 max (your body’s ability to use oxygen) starts to drop after age 40, affecting performance.

By hitting 50, you may have lost up to 20% of your aerobic power.

It’s a tough pill, but I’ve learned that accepting this change doesn’t mean I can’t improve.

The Fix:

You can’t stop the clock, but you can keep training smart.

Continue running, but don’t forget to incorporate strength and balance work to maintain muscle mass and agility. I added in regular strength sessions and noticed a big difference—not just in my running but how I felt daily.

I may not be as fast as I was at 25, but I’m running stronger and smarter now.

Not Enough Sleep: Are You Resting Enough?

Sleep has always been my Achilles’ heel.

I prioritized everything else—work, family, training—over sleep for a long time.

But once I started taking rest seriously, my performance skyrocketed.

Sleep is when your body recovers and gets stronger. Skimp on it; you’re missing out on some of your best potential gains.

The Fix:

Aim for 7-9 hours of quality sleep per night.

Develop a relaxing bedtime routine, avoid heavy meals or caffeine late in the day, and keep a consistent sleep schedule.

I’ve found that once I started treating sleep like part of my training, everything improved—from my energy levels to my race times.

Conclusion

Breaking through a running plateau isn’t just about working harder but working smarter. A mix of balanced training, proper recovery, and a strong mental game will get you back on track. Remember, every runner’s journey is unique, and progress doesn’t always come in a straight line. By making these adjustments, you can unlock your potential and start seeing the results you’re after.

So, if you’re stuck, don’t sweat it—we’ve all been there. Let’s lace up, make the right changes, and push through that plateau together!

Got a story of your own? Share it below—I’d love to hear how you’ve tackled a running plateau. Happy running!

Feeling dizzy while running? Then it’s time to to learn more about how not get lightheaded when running.

Here’s the truth. Lightheadedness, dizziness, or blurred vision when running can be alarming, scary, and quite dangerous.

But it shouldn’t stop you from logging the miles.

Here’s the truth.

If you feel wobbly during a run, you may want to determine the reason why that happens, then do something about it ASAP.

Would you love to learn how to exactly do that?

Then you’ve come to the right place.

Here’s the full guide to dizziness while running. By the end of this post, you’ll learn more about:

• The causes of feeling dizzy during or after a workout
• The symptoms of dizziness during exercise
• The link between blood pressure and feeling dizzy when running
• How To Not Get Light Headed When Running
• Treadmill running dizziness explained
• And so much more.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Feeling Dizzy While Running Explained

Let me start by stating that you probably don’t have a brain tumor if you get dizzy while running.

No need to panic!

Vertigo while running can vary from mild to severe instability that may interfere with your training quality or post-training enjoyment.

The condition can be accompanied by a host of symptoms.

These include:

• Poor balance or false motion,
• Blurry vision (without prior history)
• Nausea, (without projectile vomit)
• Heavy or floating head,
• Weakness, or
• Fainting.

These symptoms can manifest suddenly while running, just after a workout, or build slowly over time.

Dizziness When Running Red Flags

Although feeling lightheaded during or after a run isn’t always problematic, seek medical attention if you’re experiencing any of these symptoms:

• Slurred speech
• Severe and chronic headache
• Sudden deafness in one ear
• Numbness
• Extreme exhaustion
• Chest pain and/or palpitations.
• Projectile vomit

How To Not Get Light Headed When Running

If your head starts spinning or get woozy during a run, various culprits could be to blame.

Here are the main ones as well as how to how to deal with each.

Blood Pressure Drop

If you experience sudden dizziness or lightheadedness right after finishing a particularly intense run, low blood pressure could be the reason.

When running, or exercising in general, your blood pressure increases slightly as your heart works hard to pump blood through your veins and to your working muscles.

But here’s the little caveat.

When you stop running on the spot, you lose that muscle pump, which decreases blood circulation, resulting in lightheadedness and weakness.

How to Prevent Blood Pressure Drops

Do a 5- to 10-minute cool-down before jumping in the shower.

Give your body enough time to gradually and slowly transition back to a normal and resting state.

Here’s your full guide to proper cool-downs.

Running Too Hard

Running out of breath while logging the miles, therefore, isn’t only a common side effect, but an expected result.

In fact, if you’re not gasping for air every now and then while running, it means that you’re pushing yourself hard enough.

But when you push your body too hard, the increased heart rate level can be problematic.

The increased demands placed on the body combined with heavy sweating (dehydration) can lead to lower blood volume, which results in lower blood pressure.

This can leave you feeling dizzy, lightheaded, or even faint.

How to Prevent Overexertion

Running too much too fast can do more than harm than good, so listen to your body and adjust your training accordingly.

If you’re feeling lightheaded during a high-intensity workout, slow down and take a minute to catch your breath and slow your heart rate.

It’s great to push yourself on the running track every now and then, but don’t turn it into a habit.

Otherwise, you might be setting yourself up for a painful setback.

Dehydration & Dizziness During A run

Dehydration occurs when you shed more water than you’re taking in.

When you run, your core temperature increases.

Your body sweats to bring this temperature down.

You can lose a ton of water and electrolyte while running, especially during long runs in the heat.

Early warning signs of dehydration include:

• Dry mouth
• Extreme thirst
• Running headache
• Lightheadedness
• Dizziness
• Fatigue

How to Prevent Dehydration

The best way to avoid dehydration is to drink plenty of water throughout the day.

That way you make sure to stay well hydrated before, during, and after your runs.

Shoot for at least two to three glasses of water during the two hours before you head out.

Also, remember to bring water with you on long-running sessions—especially when training in the heat.

Aim to sip an ounce or two every 15 to 20 minutes.

Low Blood Sugar

Food is energy, and if you’re skipping meals, you won’t have the fuel you need to keep up with the demands of your training.

When this happens, you’ll often feel lightheaded, weak, or experience dizziness or trembling.

This is especially the case when you exercise hard or for too long or when training on an empty stomach.

How To Prevent Low Blood Sugar

Unless you have diabetes, preventing this condition is easy: Have the right food at the right times.

Instead of running on an empty stomach, go for a light meal or snack—preferably one with complex carbohydrates and protein, such as yogurt with fruit as well as apples with peanut butter.

Improper Breathing

Since breathing happens on auto-pilot, most people take for it granted—runners are no exception.

A lot of runners have the tendency to hold their breath or use shallow.

This form of improper breathing does not impede running performance, but could also result in feeling lightheaded.

How To Prevent Improper Breathing

You can no longer control your breath while running?

Slow it down, or stop to rest and recover.

To err on the side of caution, especially if dizziness is a big issue, stick to a conversational training pace.

This means being able to talk while running without panting for air.

You can also try synchronizing your breath with your foot strikes while running.

I’d recommend a 3:2 ratio—in for three steps, out for two-step.

Inhale, inhale, inhale-exhale, exhale, in sync with your steps.

How To Not Get Light Headed When Running On The Treadmill

Another common complaint among runners is feeling dizzy while running on the treadmill, especially when stepping off the machine after a workout.

This is caused by a disconnect between your brain and your body.

When running on the treadmill, your body gets used to the ground moving beneath your feet to meet your steps.

This alters your stride as you come against less resistance during the push-off phase.

But here’s the tricky part.

Once you jump back onto solid ground, the floor becomes motionless.

Your brain is deluded into thinking that you’re moving forward in space, but your body is in reality staying in the same place.

This change in positioning can cause motion sickness or dizziness, especially if you’re not used to treadmill training.

Just keep in mind that the degree of this vertigo actually varies among people.

How to Overcome Treadmill Vertigo

Don’t worry.

This type of vertigo is not dangerous and often goes away after a few treadmill runs.

It’s just a matter of practice and getting your body used to the machine.

One thing you can if you typically feel dizzy after using a treadmill is to slow down gradually.

Reduce your pace over the course of three to five minutes until you’re walking comfortably and breathing normally.

Then, and only then, get off the machine.

Get into a recovery position or simply sit down.

Rehydrate.

Medical Issues

The above list consists of the most common factors that could be causing (or at least contributing) to your condition, but they don’t cover the full gamut.

In some cases, your dizziness while exercising can be blamed on underlying medical issues,  such as ear problems (likemeniere) and heart diseases (Such as tachycardia, bradycardia, and arrhythmia), or taking certain medications, especially blood pressure medication.

What To Do If You Feel Lightheaded When Running?

If you’re feeling dizzy or lightheaded in the middle of a run, stop running and find a cool spot.

Are you running on the treadmill?

Hit the emergency red stop button and stop down.

Next, elevate your legs above your heart, placing your feet up on a wall, chair, or bench.

This way the circulating blood can go back into your heart and brain.

Try not to push your body more than it can handle.

It’s key to manage dizziness while exercising right.

Ignore your symptoms and it will get worse.

Before picking up running again, try to rule out the cause of the lightheadedness and a practical solution.

In case you adjust your training approach but continue to dizziness while exercising, make an appointment with your doctor ASAP.

New to Running? Start Here…

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Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way.

This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Don’t miss out! My awesome running plan is just one click away.

Feeling Dizzy While Running – The Conclusion

if you’re looking for answer for how to not get light headed when running, then today’s post has you covered. The rest is just details.

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

In the meantime, thank you for stopping by.

Keep training strong.

Running a sub-20-minute 5K? It’s not for the faint of heart.

Trust me, I’ve been there. It takes hard work, consistency, and yes, a bit of natural talent.

But guess what? You don’t need to be super athletic to get there. It’s just a matter of of having the right plan and mindset.

First, break it down: a 5K is 3.1 miles. If you’re aiming for sub-20 minutes, that means you need to run at a 6:26 pace per mile.

Sounds intense?

It is.

But don’t let that number scare you away. Instead, think of it as a series of smaller milestones.

When I first started training for a sub-20 5K, that pace felt like a sprint. But over time, I chipped away at my pace, bit by bit.

The key? Consistency and patience.

Let me how you exactly how to ramp up your 5K speed.

Assessing Your Current Fitness Level

First things first, we need a baseline. I remember the first time I did a timed 5K to set my benchmark—it was eye-opening! I recommend you do the same.

This isn’t just about how fast you run; it’s about understanding your body’s current state, from pace to VO2 max. Knowing your start point is crucial for the journey ahead.

How to Get Faster

If you’re serious about this, speed work is your best friend.

I didn’t believe it until I tried it myself. Incorporating interval training into your weekly routine is a game-changer.

It pushes your body out of its comfort zone and builds that top-end speed you need. I still recall my first interval workout: 4 x 400 meters with 60 seconds rest. I was gasping for air by the end, but over time, I could feel my body adapting.

Here’s an interval workout to try:

• Warm up for 15 minutes with some dynamic stretches.
• Sprint for 30 seconds at about 80-90% effort, then recover for 1 minute. Repeat that ten times.
• Cool down with 5 minutes of easy jogging.

It won’t be easy, but that’s the point. You’re conditioning your body to handle race pace more efficiently. One of the best things I ever did for my running was learning to embrace the discomfort. It’s temporary, but the benefits are long-lasting.

Recovery is Key

I learned this the hard way: you can’t just train hard without caring for your body. Sometimes I pushed too hard, didn’t rest enough, and burned out before race day. Recovery is where the magic happens.

Before any race or serious run test, I take two full days off from exercise and focus on stretching and relaxing. I always feel anxious, but those days off make all the difference.

Here’s what you must do to ensure you’ll be in good shape on race day.

• Sleep right. You can train hard all you want, but skimping sleep won’t do any good. Also, pre-race jitters may keep you awake the night before the race. Shoot for at least 8 to 9 hours of uninterrupted sleep at night.
• Stop any hard training. Take two days completely off from any type of exercise. Ideally, train hard on a Monday or Tuesday and race on a Saturday or Sunday. Spend a few days leading to the race stretching and relaxing.
• Eat right. Make sure you have enough fuel in the tank. Opt for high-energy and easily digestible food.
• Drink plenty of water too. Your body is just like a car—you need to put good fuel in it to have performed its best—no way around that.
• Get there early. Make it to the race site at least an hour before the start. This will give you enough time to take care of the many things that must be done on race morning, including parking, using the restroom, packet pick-up, etc.
• Warm-up. Race day is not the day to test out a new warm-up routine. Instead, perform the same warm-up routine as you did during training.

Race Day Strategy

The biggest mistake I see is going out too fast. I’ve done it myself—started a 5K like a sprint and then crashed halfway through.

The trick is to find your rhythm early. For the first mile, aim for 5-10 seconds slower than your goal pace. You’ll feel like you’re holding back, and that’s good. Once you hit mile two, start dialing it up. By reaching the last mile, you should push as hard as possible.

I always remind myself of one simple truth: the race isn’t won in the first mile but can be lost there. Stay patient and trust your training.

Sure, research shows that starting a 5K race a little bit faster than your goal pace may help, but don’t start with a sprint.

Instead, opt for an even pace, speeding up gradually and as you go. Begin by setting a good rhythm where your breath and heart rate are sustainable.

Ideally, aim for a pace of about five to ten seconds per mile, slower than your goal pace for the first mile.

Remember that it might feel slow, even too slow, and you might be getting passed by runners you want to beat.

As soon as you clear the first mile, increase your effort and pace into the goal pace range.

Then run the last tenth as fast as you can.

A Flexible Plan

Not everyone’s training schedule looks the same, and that’s okay. Life happens, and sometimes you can’t stick to a rigid plan.

I had to adjust for work, family commitments, and unexpected curveballs while training.

If you can’t fit in a 90-minute long run on Saturday, split it up. Got only 30 minutes on Tuesday? Make it count with some hill sprints or a tempo run.

The key is to stay flexible but consistent. I cannot emphasize this enough.

Your Path to Sub-20

When I was gearing up for my sub-20 attempt, I structured my training just like this: a mix of intense intervals and speed work (those 400m repeats will test you!), steady tempo runs, and don’t forget those longer runs to build your stamina.

And recovery runs? Essential. They’re your body’s time to heal and strengthen. Oh, and mix in some strength training—those legs need all the power they can get!

Here’s a simple 3-week training plan I used as I got closer to my goal. Feel free to tweak it based on your own needs and schedule.

Week 1

• Monday: 30-45 minutes easy run
• Tuesday: 5 x 1K at race pace with 3 minutes recovery
• Wednesday: 30 minutes easy
• Thursday: Rest or cross-train
• Friday: 3 x 2K at 4:10 per kilometer
• Saturday: 60-90 minutes long run
• Sunday: Rest or cross-train

Week 2

• Monday: 30-45 minutes easy run
• Tuesday: 10 hill sprints (45-60 seconds each)
• Wednesday: 30 minutes easy
• Thursday: Rest or cross-train
• Friday: 40-50 minutes of fartlek training
• Saturday: 60-90 minutes long run
• Sunday: Rest or cross-train

Week 3

• Monday: 30-45 minutes easy run
• Tuesday: 10 x 400m sprints
• Wednesday: 30 minutes easy
• Thursday: Rest or cross-train
• Friday: 6 x 800m at race pace
• Saturday: 60-90 minutes long run
• Sunday: Rest or cross-train

Conclusion

Hitting a sub-20 5K is a big deal, no matter where you are in your running journey.

I felt like I’d conquered a mountain when I finally did it. It took dedication, a lot of sweat, and plenty of setbacks, but crossing that finish line in under 20 minutes made it all worth it.

So, keep pushing yourself, trust the process, and remember—every step forward is progress, even on the tough days. You’ve got this!

It’s a fantastic way to sweat while doing something productive.

But it requires some preparation and planning.

I’ve compiled today’s article’s ultimate guide to starting your run-commute.

By the end, you’ll learn the following:

• What is run commuting?
• The benefits of running to and from work
• How to get started with run commuting
• The run commuter checklist
• How to choose the right running bag pack for running commuting
• How to plan your route
• How to get cleaned up
• And so much more…

Let’s get started

The Benefits of The Run-Commute

Though run-commuting is not a popular way to get to and from work, there are many benefits to doing so.

Let’s discuss a few.

• Running Is Fast Than Walking. On average, expect to be able to walk three to four miles per hour. But if you can keep an 8-minute running pace, you can cover 7.5 miles per hour or 12 kilometers per hour. In some cities, running can also be faster than driving. For example, driving speeds in crowded cities can be around seven mph.
• Boosts productivity. Running first thing in the morning improves your productivity. Not only will you arrive at the office feeling awake, but your brain will be functioning at its best.
• Reduce Stress. Running home from work can help clear up your mind and clear the day’s stress from your system so you can enjoy the rest of your day.
• No More Traffic. Hate getting stuck in traffic? Then run commuting is for you. By running to work, you’ll no longer have to worry about getting stuck in traffic for hours and hours, moving at a snail’s pace while losing your sanity with every passing minute. Instead, you’ll be the master of your work commute. So say goodbye to burning traffic—as long as you have a realistic run-commute plan.
• More base miles. One of the best ways to build endurance is to do a lot of long, slow miles. The more miles you can run without fatigue, the faster you’ll likely run on race day. But it’s not easy to find time for them. Running to and from work is a great opportunity to add miles to your weekly total without compromising your lifestyle.
• Running Is Cheap. Compared to other transportation means, running is cheap. You don’t need to pay for any gas, train tickets, or parking fees. It’s just you and your feet. Of course, you’ll still use up your running shoes, but you’ll use them most productively and frugally.
• Eco-friendly. You’ll be doing an excellent service to the environment by leaving a “smaller” footprint and inspiring other people to follow (and run) in your footsteps.

How to Start Run-Commuting 

Here are the guidelines you need to become a daily run commuter.

Plan Thoroughly

Success favors the prepared mind—this couldn’t be more true regarding run-commuting.

As a rule, plan out the logistics and running gear needed for the job in advance—you’ll need more than your running shoes.

Here are the five steps to an effective run-commute plan:

• Make a Run commute list
• Lay out your running gear
• Get the right running backpack
• Plan your running route
• Have fun Run Commuting

Let’s explain each step.

Make a Run Commute List

Make a checklist of everything you’ll need for the run and work.

Planning takes care of all your excuses not to start running and commuting.

Here are the run commute essentials to consider.

• Running gear such as your shoes, clothes, reflective vest, and a GPS watch,
• A small purse,
• Your phone and other electronics,
• Work-related stuff, like your laptop, a diary, a lightweight folder, and glasses,
• door keys,
• Breakfast and/or lunch packs. Snacks too,
• A water bottle,
• A waterproof jacket that wicks moisture away for a rainy day,
• A spare plastic bag to keep your spare clothes dry,
• Reflective tape or a reflective vest if you plan to run near sunrise and/or sunset on roads.
• Towel and toiletries

Of course, you cannot keep all this in your pocket and typical work bag.

You’ll need a special running bag.

Let’s see how to choose one.

Running Backpack

The most important piece of run commute gear is the one that carries everything—your backpack.

Few things are as frustrating as a backpack that bounces all over the place and causes painful rubbing.

Of course, if you can narrow your carry-on items to your phone, wallet, and keys, then a fanny pack is enough.

But that’s not always the case, as most of us need to carry more, whether it’s clothes, a laptop, toiletries, or any other item.

The market for running packs has grown thanks to run commute’s rising popularity in recent years. You can find these online and in most running shops.

The Right Backpacks For Run-Commuting

Get a backpack that’s specifically designed for running.

These are usually made with ultralight materials and have straps that wrap around the chest or waist level. This helps prevent it from bouncing all over the place during a run

The straps also help evenly distribute the backpack’s weight and hold it comfortably across your back.

Make sure the backpack fits firmly without chafing or weighing you down.

Try out a few before you make up your mind.

Pack Smart

Do not pack more than you must—or this will wear you out, especially when you’re not used to running with weights.

One trick to help you avoid carrying extra items is to bring several days’ worth of toiletries and clothing in your drawer or locker room.

Things to leave at the office may include:

• Deodorant
• Suit
• Loose change
• Laptop
• Hard files
• Towel
• Work shoes

Not sure if your backpack is waterproof?

Pop your clothes and electronics into a plastic bag.

Know The Route

Always taking public transport to the office? Then you might not know exactly how far is your daily commute.

So, as a rule, know your routine. Then, check your online maps and look for the alternative route if it seems not passable. You can also check out likely routes by car or bike first if you’re unfamiliar with the region.

It’s not fun if you get lost and run out of time. Few things are worse than arriving at the office drenched wet, exhausted, hungry, and behind schedule because you got lost and had to run some extra miles

I’d also recommend looking for the most pedestrian-friendly areas, especially if running through an urban area.

Running on the freeway is no fun—it’s also illegal.

What’s more?

Have a few running routes of different lengths to vary your running distance and make your training more enjoyable.

When It’s Too Far

Let’s be practical.

If you live 30 miles from your office, then you’ll have to run an ultramarathon every time you run commute. That will be asking for too much.

Here’s the workaround: you don’t have to run the whole distance.

Here are three options:

• Get off the train or bus a stop earlier, then log the remaining miles on your feet.
• If you drive to work, perhaps you can find a safe parking lot, then run the rest of the distance to the office.
• Look for a colleague who lives closer to the office and asks them to join you.

Give It a Test Run

Anything that can derail you from your new plan during the early stages will discourage you from carrying on.

Before running to and from work, your first step should be to test your running gear and run-commute strategy.

Doing this will ensure that everything is in place and working smoothly. Once you know you have a solid strategy and backpack, try your first few runs on days when the weather is friendly.

Get Cleaned Up

Unless you’re willing to spend the next work shift avoiding all of your colleagues, then having a shower is a must.

Most office buildings have a shower (even facilities for fitness fanatics), but what if your workplace is a shower-free zone?

The easy solution is to take a bus/train to the office, then run home and shower in the comfort of your home.

Insist on running to work, but your office building is a free shower zone?

Consider visiting nearby cheap gyms or pools you can join and use their changing facilities.

Take Care of Your Hygiene

Here are the essentials:

• Shampoo,
• Soap,
• Deodorant,
• Comb,
• Foot powder,
• Wipes,
• Lotion

You can easily find all of this in the travel section of any department store.

Get all you need, stash all your toiletries in a little bag, and store it in your drawer.

How To Run Commute  – The Conclusion

Here you have it!

Now you know all there is to know about running to and/or from work.

I hope you start doing that soon.

So please make sure to build this awesome running habit ASAP.

Thank you for reading my blog

Cheers.

Let’s discuss something that can make or break your running experience—choosing the right shoes if you overpronate.

I’ve been coaching runners for years, and let me tell you, the right footwear can transform your runs.

Overpronation might be the culprit if you’ve ever dealt with common running injuries like shin splints or runner’s knee.

But what exactly is overpronation, and how can the right running shoes help you prevent it?

Let’s dive into the details!

What Is Pronation?

Before we jump into overpronation, it’s important to understand pronation.

Pronation refers to your foot’s natural movement from heel to toe as it strikes the ground. It’s how your body absorbs shock and adapts to the surface you’re running on.

In a healthy stride, your foot will roll inward slightly—this is normal and helps distribute the impact.

There are three types of pronation:

• Neutral pronation: Your foot rolls inward just the right amount.
• Overpronation: Your foot rolls inward too much.
• Supination: Your foot doesn’t roll inward enough, often landing on the outer edge.

What Is Overpronation?

Overpronation happens when your foot rolls excessively inward, more than 15% of the way. This inward roll causes your foot to flatten more than it should, placing extra pressure on the inner side of your foot.

Over time, this can lead to an uneven weight distribution, which strains your knees, shins, and ankles.

I’ve seen runners deal with issues like shin splints, runner’s knee, and stress fractures because of overpronation.

More often than not, runners with the condition are considered to have “flat feet.”

I didn’t pay much attention to this in my early running days. But as my mileage increased, knee pain started creeping in.

A quick gait analysis revealed that I was overpronating, which was a lightbulb moment. Luckily, choosing the right shoes made a world of difference.

How Do Shoes for Overpronation Help?

One of the best ways to manage overpronation is wearing shoes specifically designed for it. Stability or motion-control shoes often offer extra support and cushioning in key areas—like the arch and heel.

This may prevent the foot from rolling too far inward, which helps distribute the impact evenly across the foot. As you can already guess, this may limit injury and pain risk. That’s a good thing if you ask me.

But before you start using shoes for overpronators, ensure you do overpronate. Don’t try to fix something that ain’t broken!

Let me explain more…

How to Tell if You Overpronate

Not sure if you’re an overpronator? Here’s how to find out:

1. Check Your Shoes: Look at the wear pattern on your old running shoes. If the inside edge of the sole is more worn out than the rest, you’re likely overpronating.
2. Gait Analysis: Many running stores offer free gait analysis. They’ll watch you run on a treadmill and assess your foot’s movement.
3. See a Professional: A podiatrist or physical therapist can help you assess your foot mechanics in more detail.

Choosing the Right Shoes for Overpronation

Once you’ve confirmed you overpronate, it’s time to find the right shoes.

Stability shoes are the most common option for mild to moderate overpronation, providing extra support while remaining flexible and comfortable.

For those with more severe overpronation, motion-control shoes offer more rigid support to limit excessive inward roll.

Not sure how to make sense of this?

Then I’d recommend stability shoes. These tend to be more flexible and less heavy than motion-control shoes.

They’re also easier to run in.

If the overpronation is causing problems, try moving onto motion control shoes.

The Checklist For Running Shoes For Overpronators

Here’s what to look for in running shoes if you overpronate:

• Arch support: Proper support in the arch helps prevent your foot from rolling inward.
• Stability features: Stability shoes often include denser foam or extra cushioning in the midsole to keep your foot in alignment.
• Durability: Overpronators tend to put more wear on their shoes, so look for durable outsoles that can handle the extra stress.

Top 5 Running Shoes for Overpronation

Below are some shoes that offer some of the features that overpronators need. Feel free to experiment, then choose the shoe that best suits your needs.

Asics GEL-Kayano 24 Lite-Show

ASICS Gel Kayano 24 is one of the best shoes for overpronators, providing comfort and stability.

This shoe focuses on the two primary spots where you need a lot of support as an overpronator—the heel and midsole.

Despite the extra cushioning in those key areas, the shoe is also lightweight and flexible.

What’s more?

ASICS lite-show reflective technology helps you stay more visible in low light conditions, which is key for staying safe when running early in the morning or at night when it’s dark outside.

Asics Gel-Kayano 27

Another awesome shoe designed by Asics for the overpronator.

This shoe is one of the top stability shoes, designed with a dual-density midsole, a structured heel counter, and an outsole Guidance line to guide your foot straight and lessen pronation.

The sole is also more flexible to help encourage a more natural gait.

What’s more?

The mesh upper helps keep your feet cool and comfortable.

Brooks Addiction 14

This fantastic motion-control shoe works very well for runners who require a lot of stability on their runs and heavy runners who overpronate.

It also provides a generous fit, ideal for those with flat feet or using custom orthotics.

Remember that Brooks Addiction shoes tend to be heavier than others since they have a lot of cushioning.

Saucony Omni ISO 2

In Latin for “everything” or “all,” Omni ISO 2 is a stability shoe that works well for overpronators.

It has a good fit and comes in a good-looking design.

The shoe also features ISOFIT technology, which appeals to various foot types as it adapts to most foot types for a comfortable fit.

Final Thoughts on Running Shoes for Overpronation

Choosing the right shoes isn’t just about comfort—it’s about staying injury-free and enjoying every step of your running journey.

I’ve seen firsthand how the right footwear transformed my runs and those of countless runners I’ve coached. So don’t wait until the pain sidelines you—get a proper gait analysis, invest in the right shoes, and confidently hit the road. Your feet (and knees) will thank you!

Do you have any questions or want to share your experiences with overpronation? Drop a comment below, and I’d be happy to help.

Run often enough, and you’ll, sooner or later, experience knee pain. Most runners suffer from knee pain at one point or another. This pain can range from annoying aches to debilitating pain that can stop anyone in their tracks.

Research shows that the knee joint is afflicted by roughly 50 percent of all running injuries. In addition, as many as 70 percent of runners report experiencing knee pain at some point.

That’s a lot of runners in pain, and if you happen to be one of them, you’ve more than likely considered using a knee brace in the hope of soothing your pain and speeding up recovery.

In this article, I’ll explain a few things you need to know when considering a knee brace for running. But the most important thing is to consult a doctor or a physical before “fixing” any issue with a knee brace.

More specifically, I’ll look into the following:

• What is a knee brace for runners?
• The benefits of knee braces
• Can you run with a knee brace?
• When to wear a knee brace for running (and when not)
• The different types of running knee braces
• How to choose the right knee braces for runners
• And so much more

Sounds great?

Let’s get started.

What is A Knee Brace?

A knee brace is a catch-all term for various devices designed to provide * support to the knee joint and (hopefully) relieve pain and/or speed up recovery post-injury.

Knee braces are usually made from foam, metal, plastic, or elastic straps and materials and come in many colors, designs, and sizes.

There are various knee braces, such as knee sleeves, motion control brace, and several more (explained below), which offer a range of knee joint support levels.

A good knee brace usually applies pressure around various structures of the knee. This, in turn, may provide additional support for knee stability.

But here’s a little caveat. It’s not always easy to tell when your knee requires extra support.

What’s more?

There’s a wide range of braces in the market—so what kind suits you the best?

So do knee braces work?

The best answer I can come up with is a definite maybe.

Companies that make these devices claim—and often exaggerate—the many benefits of their products.

It’s marketing, after all. Who could blame them?

But scientific research is still in the woods.

Check the following studies:

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Here’s my best advice.

If you’re considering using a knee brace because of knee pain from running or have a history of a knee injury, consult your doctor about your options.

Don’t let the marketing lure you in.

Only your doctor can decide if and when you should use a knee brace for knee pain while running—and the decision should be made based on your knee condition.

Now that we got the medical warning, let’s get more into the specifics.

Should You Run With Knee Support

I hate to sound like a broken record, but you’ll experience knee pain from running sooner or later. The more miles, the more likely for knee support to follow.

Running is a high-impact activity. For this reason, the sport is notoriously known for many overuse injuries. Knee problems are common.

Don’t take my word for it. Research published in the Miami Orthopedics & Sports Medicine Institute reported that roughly 20 to 40 percent of all knee issues occur at the joint, specifically the patella or the kneecap. This area experiences a lot of wear and tear linked with high-impact exercise for long periods.

So when should you start wearing a knee brace?

A knee brace might be helpful if the pain gradually starts and isn’t an acute injury.  You can also use it as a proactive tool against knee injury. This is why many pro athletes wear knee braces during training and competition.

Fortunately, wearing a knee brace, as we’ll see today, may help soothe and prevent knee problems and allow you to keep training comfortably and pain-free for the foreseeable future.

When Should You Use a Knee Brace?

The rule of thumb is to use knee braces when you’re experiencing knee pain or would like to prevent injuries during running.

Knee braces can also be used for rehabilitative goals, for example, following an ACL injury.

When it’s the case, a brace may limit the movement of joints while allowing the patient to slow recovery and regain their range of motion.

Keep in mind: Use a knee brace under the guidance of your doctor or therapist, who can help you pinpoint the exact culprit behind your knee pain.

Don’t fall for the hype.

When Should You NOT Wear a Knee Brace?

Despite the ads, a knee brace won’t answer all of your knee pain prayers

In reality, sometimes, using one can cause more harm than good.

If you’re dealing with a serious injury, such as a sprain or ligament tear, you should rest your knee instead of wearing a brace and pushing through the pain.

Even if you use the best brace worldwide, you risk worsening your injury. So, if you experience stubborn pain or swelling or can’t fully straighten or bend the injured knee, it’s time to visit a doctor.

Once you get the green light from your doctor, then it’s to pick a proper brace and start running slowly against it. The severity of your injury will determine your mileage and the kind of knee brace.

What’s more?

Remember that a knee brace is a temporary tool to fix any underlying problems that lead to knee pain.

What’s more?

Some medical conditions can make you prone to the side effects of using a knee brace. In addition, avoid using a knee brace if you’re experiencing pain in your lower limbs or have diminished sensation.

How To Choose The Right Knee Brace – Based on Brace and Injury Type

There are many types of knee braces, coming in various sizes and shapes and performing different functions.

While some knee braces are designed to prevent injury, others are designed to help speed up recovery. This is why you need to know the REASON you need a brace. Applying the right solution starts with understanding the problem. Otherwise, you might do more damage.

For this reason, the best running knee brace for you depends on your specific needs.

Let me explain some of the common types.

Knee Sleeve

Although not technically braces, knee sleeves are the most common type of knee support.

These come in various sizes; you can slip them over your knee under any clothing.

Knee sleeves offer compression to the knee and help soothe swelling and pain in the whole area.

But still, allow you a full range of motion.

Since they’re minimalist braces, these work best for reducing and soothing mild running pain.

For serious cases of knee pain, choose a brace that offers more stability and support, just like the following.

Patellar Brace

Looking for more support?

Patellar braces, as the name implies, help guide the kneecap—the patella—to track evenly and reduce pressure on the tendon.

This option works very well if your knee pain is caused by Runners Knee or Jumper knee (patellar tendonitis).

These are designed to prevent the patella from moving out of place. They’re usually employed to treat the causes of patellar tendinitis and patella sublocation. You can choose between a sleeve or a hinged design for patellar stabilizers.

Wraparound Brace

If you’re looking for maximum support while keeping somewhat of normal range of motion, look no further than a wraparound brace.

These cover roughly as much of the knee as a sleeve but tend to be thicker, which provides more support and stability.

Wraparound braces work well for runners dealing with mild to moderate knee pain.

Monitor your usage duration and whether your symptoms improve when using such a brace.

Avoid using them on a religious basis. Too much support can be…a little bit too much!

Rehabilitative Knee Brace

Recovering from a knee injury?

A rehabilitative knee brace helps regulate movement to protect the affected ligament from further damage.

This lets the knee recover at its own pace without any rushing. To get the right rehabilitative knee brace, consider going to a professional. For example, bracing services at Reflex Knees can ensure the brace is fitted correctly.

Functional Braces

Have a history of knee injuries?

Try functional braces.

These work well for runners who require a higher level of protection and support post-surgery.

This brace helps keep the injured knee properly aligned during bending movements. This, in turn, helps protect the ligament from further damage.

The Conclusion

Knee braces work very well for protecting against knee pain while running, but relying on them too much and too often can prove problematic.

As a rule, use knee braces only in pain cases, then stop once your condition improves.

And yes, get the green light from your doctor before you start using one.

If pain persists, or you regularly need a knee brace, consult a doctor or physical therapist to determine the root of your pain.

Tips For Using A Knee Brace

Here are a few things to remember when shopping for a brace for knee pain.

Choose The Right Level Of Protection

So, what’s the proper level of protection for a knee brace?

It depends on what’s ailing you.

As I have already explained, different knee braces offer various levels of support.

It’s up to you and only you to decide which ones make the more sense.

The rest is just details, as the saying goes.

Good Fit

Just like running shoes, your knee brace has to fit properly if you want it to work for you.

As a rule, a knee brace should feel comfortable and snug.

It has to firmly fit your knee without restricting blood flow or clamping on too much.

All in all, the simpler the brace, the easier it fits.

Those made from elastic materials can be simply used as a sleeve over the knee.

You just need to find the right size for you.

The Right Compression

So how tight should the brace be?

As a rule, you should experience a feeling of tightness around your knee when wearing a knee brace.

But it has to feel comfortable and offers the support needed.

Is the brace too tight or cutting circulation? Then go for a larger-sized brace or loosen the straps.

The 2-Finger Trick

Would you like to know how to ensure a proper fit?

Perform the 2-finger trick.

The fit of a knee brace depends on its type.

But performing this trick can help you decide which is best for you.

Here’s how to do it:

• Begin by putting on the brace and securing the straps you normally would.
• Slide two fingers between your leg and the strap.
• It may be too tight if your two fingers hardly fit under the strap.
• When it’s the case, loosen up the strap and try again.

What’s more?

Have your brace examined by your doctor, who can confirm that you’re using the right one correctly.

Be Consistent

Remember to wear the brace during running—or any form of physical activity that causes pain in the knee joint.

In other words, you have to be consistent about it, or it won’t help much.

But do not push too hard.

Stop running and review your actions if you feel abnormal pain or tenderness.

Paying attention to your body is the golden rule of staying fit without getting hurt.

Knee Braces For Runners – The Conclusion

Using knee braces while running can relieve pain and protect our knees from further damage and injury.

But as a rule, it’s key to use a brace correctly and stick to your doctor’s advice to get the maximum benefits from it—otherwise. As I repeatedly say, the brace may harm your fitness and well-being.

And you don’t want that.

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

In the meantime, thank you for dropping by.

Keep running strong.

Out of all running injuries, nothing strikes more fear into a runner’s heart than stress fractures. They’re a painful, nagging condition that requires long weeks, even months, of recovery.

What’s more?

This notorious injury is common among runners, especially those that run long distances and/or push themselves more than they should.

So would you like to learn more about how to manage stress injuries in runners? Then you’ve come to the right place.

In this post, I’ll provide a full overview of stress fractures in runners. By the end, you’ll learn the following:

• What is a stress fracture?
• The causes of stress fractures in runners
• The most stress fracture-prone areas in runners
• The main symptoms to look for
• Can you run with a stress fracture?
• And so much more

Stress Fractures In Runners Explained

Also known as a hairline fracture, basically a small crack or severe bruising in a bone.

Stress fractures are the classic form of overuse injury caused by the gradual build-up of trauma from repetitive submaximal loading and bad posture.

The typical stress fracture onsets as a stress reaction, which manifests as swelling around the bone.

Then, in case it progresses, it can develop a small crack. If this injury reaches this stage,  you’ll likely have to rest the injured limb for a few weeks—even months—to let your body heal.

Surveys show that stress fractures may account for 20 percent of all running injuries.

Athletes who participate in high-impact sports like basketball, football, and soccer are also prone to this condition.

In some cases, but rarely among productive age runners, stress fractures may be blamed on inadequate bone mineral density or bone diseases, such as osteoporosis.

They can also be traced to genetic disorders or nutritional and hormonal imbalances.

Stress Fractures Vs. Bone Breaks

This may surprise you, but a fractured bone and a broken one aren’t technically the same.

As I explained earlier, a stress fracture is a bone crack or break that occurs when force is applied to a bone repeatedly and over time.

This means that they develop slowly over an extended period.

The other characteristic is your bone stays still in the same place. You won’t even notice anything except the ongoing pain or bruising.

On the other hand, the typical bone break happens when an outside force is applied suddenly to a bone. The key here is the discontinuation of bone structure.

Falls, car accidents, and sports contacts like football can often cause bone breaks.

Common Stress Fractures In Runners

A stress fracture can strike any bone, but the weight-bearing bones are most prone in runners.

Let me explain.

The lower leg in the shin bone (the tibia) is the most affected area.

Survey shows that about half of all stress fractures occur in the tibia.

But stress fractures are also common in other bones.

The foot, especially the second metatarsal, is another stress fracture-prone bone.

More specifically, the second and third metatarsals in the foot, according to the American Academy Of Orthopedic Surgeons. According to surveys, roughly 25 percent of all stress fractures strike these two bones.

The condition is also pretty common in:

• The heel, what’s known as the calcaneus;
• The ankle joint, more commonly in a small bone called the talus;
• The fibula, the outer bone of the ankle and lower leg; and
• The navicular is a boat-shaped bone on the top of the midfoot, specifically in the ankle between the talus and the cuneiform bones.
• The talus is a small bone located within the ankle joint

Extreme (but rare) Cases of Stress Fractures

The bigger bones in your pelvis, hips, and femur are also prone to stress fractures, which aren’t common among runners.

And only a few people can feel it since it’s not the main weight-bearing.

Causes of Stress Fractures While Running

The primary cause of the condition is, of course, overuse.

If you increase your training volume and/or intensity too fast and over a short period, you’re setting yourself up for injury.

Other factors that may contribute to stress fractures include:

• Bad footwear. Running in improper running shoes that provide little or no shock-absorbing ability.
• Being a female runner. Research shows that female athletes are more prone than male athletes. This is blamed on the so-called “female athlete triad,” a mix of eating disorders, bone density issues, and menstrual dysfunction.
• Running technique. Overstriding may sometimes contribute to tibial stress fracture as it stresses the main weight-bearing bones more.
• Inadequate nutrition. For example, insufficient vitamin D intake can put you at risk, according to research from The Journal of Foot & Ankle Surgery.
• Bone conditions. Bone disease compromises bone strength and density. Osteoporosis is one example.
• Weather condition. Research shows that stress fractures are more common in the winter than in any other season of the year due to a deficiency in Vitamin D.
• Foot Abnormalities. According to research, runners with anatomical foot abnormalities, such as fallen arches, are more prone to stress fractures than those with a neutral arch.
• Muscle tightness. Research from the Journal of Orthopedic and Sports Physical Therapy reported that tight calves make you roughly five times more likely to sustain a metatarsal stress fracture.

Symptoms of a Stress Fracture

If you notice any bony tenderness that worsens during running but subsides during rest, you might be experiencing the onset of a stress fracture.

Stress fractures are characterized as achy or generalized pain in and around the affected area.

You can’t pinpoint the exact place.

This pain usually develops slowly and worsens during running or any weight-bearing activity.

Pain worsens the more miles you log in. Then, it becomes highly localized to a specific “area” on the bone, which will even be painful to the touch. Sometimes it causes bruising but is mild.

Devoid of rest, the pain gradually worsens—to the point where it limits your range of motion and alters your running gait. In these circumstances, various methods can be used to alleviate this pain, which I will go in depth about below. But, alternative methods can also be used like THC, THCa, and CBD to help with many symptoms of pain such as stress and upset. You can order THCA gummies online, or buy them in person, however, it would be best to speak to a medical professional first.

How Are Stress Fractures Diagnosed

Sometimes, your doctor can diagnose a stress fracture from a medical history and physical checkup, but imaging tests are often required to confirm the condition.

Since stress fractures are thin, X-rays usually cannot spot them, especially shortly after the onset of pain. The doctor may recommend an MRI or CT scan in addition to the physical checkup.

Can you Run With a Stress Fracture?

Though you might feel tempted to run on a stress fracture, it’s never a good idea. Running through a stress fracture does nothing but delay healing and will likely cause a compensatory injury for changing your running gait.

From my experience and the stories I’ve heard, I wouldn’t risk it.

It’s the dumbest thing you can do as a runner.

Running through the tibia, fibula, or fracture requires a more serious injury. It’s also painful since these are the major weight-bearing bones that withstand a lot of the stresses of running.

What’s the next plan?

Depends.

If it’s an incomplete fracture with no misalignment, bandage, and casting might help. But if it’s a complete fracture with multiple breakages, a knife and fixation are the only solution.

Next? Six months rest.

As a rule of thumb, avoid running through a stress fracture.

What Should I Do If I Do Have A Stress Fracture?

If you suspect a stress fracture, stop training altogether and do what you must to speed up recovery.

Next, visit a physician—preferably a podiatrist or an orthopedist—to have it diagnosed.

Let me break down what you need to do.

Stop High Impact Exercise

Your first step is to let the affected bone(s) recover completely following injury.

It takes at least 28 days for complete remodeling.

I’d recommend that you cross-train during your recovery period.

Choose exercises with minimum impact.

Ideal options include aqua jogging, cycling, swimming, or yoga.

You’re good to go if you avoid high-impact weight-bearing exercises like running, rope jumping, and plyometrics.

Keep it as long as you feel comfortable before adding the intensity.

Reassess every month.

Cold Therapy

Apply ice on the affected area to keep swelling down and ease tenderness.

I’d recommend using a frozen bag of beans or ice wrapped in a towel or cloth for 15 to 20 minutes at a time, at least three times a day.

Just whatever you do, do not apply a source of cold directly on your skin.

Compress it

Compress the injured limb by lightly wrapping it in a soft elastic bandage to reduce swelling.

Elevate it

Keep your injured limb raised higher than your chest level.

Using a hanging traction device can help.

Severe Cases

What should you do if home treatments don’t improve your symptoms?

Simple.

Consult a doctor or podiatrist.

They will help you determine your injury’s exact location and severity and what to do next to bounce back and speed up your recovery.

Left untreated, stress fractures can result in the bone breaking completely.

Further Tests

First of all, expect to be X-rayed.

But you may need to do more.

Often, traditional X-rays may look healthy as they might not be enough to spot a stress fracture, especially when the fracture is not completely through the bone.

For this reason, I recommend you consult a sports-oriented physician for a thorough bone scan.

They’ll typically recommend a nuclear bone scan, an MRI, or other advanced imaging techniques to fully detect the condition.

The Doctors Recommended Treatment Options

Your doctor will recommend taking an NSAID—Nonsteroidal anti-inflammatory drugs— such as Ibuprofen and Paracetamol to alleviate pain and reduce swelling.

Depending on the area and the severity of the stress fracture, your doctor might also recommend a splint, a cast, or protective footwear  (such as a wooden-soled sandal or a stiff-soled shoe) to immobilize the injured limb.

Crutches are also recommended to keep weight off the injured leg until you’re past the acute phase.

Sometimes, your doctor may need to put a fracture boot on the injured limb to keep the bones fixed.

This helps eliminate the stress on the leg and speed up recovery.

Expect Surgery As The Worst-Case Scenario

In extreme stress fractures, surgical intervention is needed to patch up the damage, especially when the fracture line has extended completely across the bone, or you have low bone density.

This is done by inserting a type of fastening, known as internal fixation, to support the bones of the injured area. External fixation might be one of the treatment choices for osteoporotic patients.

Again, it depends on the severity and alignment.

How long It Takes To Recover From A Stress Fracture

Recovery time varies from one runner to the next.

The good news is that most stress fractures will heal after time and rest.

Some people can recover well, starting from 28 days, but most take six weeks to six months or even longer.

That’s a wide range.

And reason stress fractures are categorized into two main groups: “low risk” and “high risk.”

A stress fracture within the low-risk category often heals independently and may not call for aggressive treatment measures such as long rest time or crutches. This category includes fibular and tibial stress fractures as well as metatarsal stress fractures.

On the other hand, a high-risk stress fracture often occurs in areas notorious for healing poorly. Examples include stress fractures of the pelvis, navicular, and femur. If you develop fractures in any of these bones, you’ll need drastically longer times away from running and a proactive approach to resuming running again.

The only good news is that these high-risk fractures are less common in runners than in the low-risk types.

Stress Fractures in Runners – The Conclusion

There you have it!

If you’re serious about learning to better manage stress fractures from running, then today’s post should get you started on the right foot.

The rest is just details.

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

In the meantime, thank you for dropping by.

Looking for the best advice on running in the sun? Then you’ve come to the right place.

Running in the sun is inevitable at one time or another, but it’s key to understand the benefits and risks of doing so.

Though skipping a run is never a good idea because it’s “too sunny,” you’ll want to ensure you’re safe.

How come?

Excessive exposure to sunlight can cause skin issues. When running in the relentless summer, your skin is prone to drying, flaking, chafing, windburn, and, most importantly, painful sunburns.

To make things worse, runners are especially prone.

Today’s post lays out all you need to know about protecting your skin while running in the sun. More specifically, I’ll dive into the following:

• The danger of sunburns
• Runners and Skin Cancer
• Is It Okay To Run In The Sun?
• Why Is Running In The Sun Harder?
• The Pros of Running in the Sun
• How To Avoid Sunburns When Running In The Sun
• How to Choose the Right Sunscreen for runners
• When runners should consult A Dermatologist

Sounds great?

Let’s get started.

The Dangers Of Sunburns

Sunburns put you at a higher risk for dehydration, heat stroke, premature aging, and, most importantly, skin cancer.

Here are some horrifying stats:

• More people are diagnosed with skin cancer each year than cancers of the lung, breast, prostate, and colon combined.
• Roughly 5 million people are treated for skin cancer in the U.S., according to skincancer.org
• One in five Americans will get skin cancer in their lifetime
• According to the American Cancer Society, one person dies from melanoma cancer every hour.

Feeling terrified?

You should be.

Runners and Skin Cancer

As far as I can tell, running has a few downsides, but a big one is that it puts you in the high-risk category for skin cancer.

This isn’t just me talking: my statement is based on many scientific papers.

One example is an Australian study in which researchers reported that marathon runners suffer more abnormal moles and other skin lesions often associated with skin cancer than a less-outdoorsy control group.

Another research published in the Archives of Dermatology reported that marathoners had increased numbers of age spots and abnormal moles—all of which increase the risk for malignant melanoma.

The reason is obvious.

When you spend extended periods training under the ruthless sun, you expose your skin to high levels of ultraviolet (UV) radiation, the most detrimental environmental risk factor for skin cancer.

Not only does spending extended periods outdoors increases exposure, but research also found that long * intense training—think long-distance training—may suppress the immune system, which makes you more prone to skin damage.

Is It Okay To Run In The Sun?

Yes, you can—as long as you’re doing it right.

The truth is, it’s safe to keep running in the sun. But If you’re running long distances and spending more and more time under the sun, it’s key to take the right precaution to protect yourself (some of which I’ll share with you later).

Why Is Running In The Sun Harder?

Running outdoors on a cold day or during the evening is one thing. Completing the same run when the sun is out is another thing.

Although most runners enjoy running on a sunny day, it usually feels much more challenging as you try to pick up the pace or go the distance.

So how come?

I hate to state the obvious, but running in the sun feels harder because sunshine is often accompanied by heat.

Running at high temperatures forces your body to exert more effort, thus, making your normal pace feel drastically harder to maintain, especially over a long distance.

Here’s the truth. The heat of the sun saps your energy fast. That’s why running when it’s hot can increase your perceived exertion. It feels much more challenging than the same run on a cooler or overcast day.

You should always put this into consideration. Making the right choices during the summer can make all the difference.

That’s not the whole story.

A blazing sun can also impair your vision, especially without sunglasses. It can also make exposed skin feel super sensitive.

The Pros of Running in the Sun

Though the risks of running in the sun are no secret—age spots, burns, premature aging, tan lines, cancer—the joys of running in the sun are plenty.

Let’s look at a few of these benefits.

Simulates Altitude Training

Don’t have the time to head to higher lands? Then try running in the heat as an alternative for boosting your endurance and power. Research has reported that training regularly in the heat impacts your body in the following ways:

• Improved sweat rate
• Reduced overall body temperature
• Reduced blood lactate
• Improved blood plasma volume
• Increased skeletal muscle force
• Etc.

So what does this mean?

Simply, running in the heat stresses your cardiovascular system, which strengthens your heart and allows you to run farther and faster, especially in extreme weather conditions.

Sun Exposure

I hate to state the obvious, but sun exposure, as you already know, is good for you. It’s highly recommended. Ultraviolet rays from the sun provide our skin cells with the needed energy to kick off the process of vitamin D synthesis.

But what do you know about vitamin D?

This is a key vitamin that improves bone strength by allowing for calcium absorption.

That’s not the whole story.

Conversely, lack of vitamin D has been associated with many conditions. For example, weight gain, depression, and some cancers, such as breast, colon, and heart, have all been linked in some way to vitamin D deficiency.

Vitamin D is crucial because it helps to absorb calcium, which is key for stronger bones. Devoid of vitamin D, calcium absorption isn’t possible.

Make You Faster

Another benefit of running in the sun is improved speed.

Again, don’t take my word for it.

Research from the American Journal of Sports Medicine reported increased speed in cyclists after spending around 20 minutes exposed to UVA rays via a Uva lamp.

The researchers suggested that improved performance is due to nitric acid. When released into the bloodstream, this compound boosts blood flow, increasing the amount of oxygen and nutrients that flow into muscles.

Just remember that too much exposure, as with any good thing, can put you at a higher risk for a slew of issues rankings from the nagging annoyances to serious, even fatal, conditions.

How To Avoid Sunburns When Running In The Sun

Here are a few safety measures to help you protect your skin throughout your summer workouts.

Choose the Right Sunscreen

Recent surveys have revealed that just over 14 percent of American men and only 30 percent of American women slather on sunscreen before going out.

This simple measure might be the easiest way to prevent millions of yearly cancer cases.

But…

Not all sunscreens are created (or made) equal.

Some are significantly better than others.

For the best protection, opt for a broad-spectrum sunscreen that shields you against UVA and UVB rays. It must also be water resistant and have an SPF of at least 30, preferably higher.

This will greatly reduce your risk of sunburn while running.

Put On Your Sunscreen the Right Way

Once you get your hands on a strong sunscreen, use it properly.

To get the lotion to bind with the skin, apply it for at least 20 to 30 minutes before heading out.

Cover all of your exposed skin to err on the side of caution.

Slather it on your face, ears, neck, shoulders, arms, legs, and anywhere else at the sun’s mercy.

Sunscreen is not bulletproof. It will wear off eventually, putting you at risk as the day passes. To avoid this, reapply your sunscreen, especially when planning to run for more than 60 to 90 minutes.

Skipping this step results in many runners complaining about sunburn despite using strong sunscreen when they first set out.

Run Early Or Late

I hate to sound like Captain Obvious, but the easiest way to prevent a sunburn is to avoid sun exposure, but it’s not always possible unless you only run at night.

But I’d generally avoid running between 10 a.m. and 4 p. m.

That’s when the sun is at peak intensity.

Even on the hottest summer days, early morning or late evening is drastically cooler, so get your run done then, and you’ll feel pretty damn good about it all day.

This also helps you avoid heat-related conditions.

If you must run outdoors when the sun is strongest, take cover in the shade as much as possible and slather on sunscreen, then hope for the best.

Protect Your Face

Whether running, walking, or hiking, your face gets a lot of sun exposure.

So what should you do?

Wear a hat or a visor to keep your face shaded to prevent more sunlight exposure to protect your face when running in the sun.

What’s more?

Visors are also great for protecting your eyes and face from sunshine, which cools you down and helps prevent squinting.

Wear The Right Clothing

Another helpful measure for limiting the risk of sunburn while exercising outdoors is to wear the right clothing.

Choose items that meet these three criteria:

(1) Tightly woven, as this prevents the penetration of ultraviolet rays through the fabric

(2) Darker in color, so less UV radiation reaches your skin

(3) Made from the right materials (usually nylon or a nylon-polyester blend)

Want more protection?

Look for clothing made with Ultraviolet Protection Factor (ULF) fabrics.

The higher the UPF rating, the less UV radiation reaches your skin.

Also, wear sun-protective sleeves for exposed arms and a visor or hat with a brim to protect your scalp and face.

Visors are especially helpful since they protect your face without trapping heat.

Consult A Dermatologist

Excessive exposure to sunlight means you’ve undoubtedly sustained some damage to your skin. And this is the case even if you do your best to protect your skin against sun exposure.

For this reason, it’s key to check with a dermatologist regularly—at least once per year—to monitor your skin health and measure any damage or issues before it becomes a real problem.

Running in the Sun – The Conclusion

Here you have it! You all need the above guidelines to protect your skin and prevent painful sunburns while running in the summer. And it’s not rocket science! All you have to do is take action.

Now it’s your turn.

Do you have any sun protection tips for us?

What’s your favorite sunscreen?

Cmon, talk to us.

In the meantime, thank you for reading my post.

Keep Running Strong

David D.