Finland has a national action program dubbed Finnish Schools on the Move (FSM). Under the program, children in comprehensive schools go on a 15-minute break to play and socialize after every 45-minute lesson. On the program website, officials say engaging in physical activity improves learning. Away from Finland, studies done over the years show a strong link between exercising and better performance in school.

You may have thought of incorporating a running regime into your study plan. Well, Finnish education authorities show you’re on the right track. And it’s possible to do both activities well, especially if you choose to buy Studybay.com papers and essays, where buying an essay online can place you miles ahead in your studies.

Let’s look at how running helps improve academic performance.

Running Improves Memory

Running improves memory in several ways:

● It increases blood flow to the brain: Blood perfusion in the brain means better memory, so you develop better recall of what you study.
● It increases the size of the hippocampus: As a form of aerobic exercise, running increases the size of the hippocampus. A greater hippocampal volume is associated with improved memory.
● Supports endorphin production: Running raises body temperature and activates sweat glands. And as you sweat, the body ramps up the production of endorphins like dopamine and serotonin. These ‘happiness’ chemicals have a positive effect on learning and memory.

Running Improves Brain Activity

We’ve determined that running has an impact on hippocampal volume. The hippocampus, in turn, connects to the prefrontal cortex. This is the part of the brain responsible for:
● Comprehension
● Problem-solving
● Reasoning
● And creativity, among other functions.

Neuroscientists call these critical brain activities executive functioning. Unlike reflex action, executive functions are actions we take willfully. When you have excellent executive functioning, your academic achievements are likewise exemplary.

Running Helps You Focus Better in Class

Healthy hippocampus activity helps you block distractions, improving your concentration and focus. Running helps redirect your attention to where you need it most when school is in session:

● The classroom
● Group discussion
● Or private study time.

Running Helps with Multitasking
Another benefit of a healthy hippocampus is that it gives you cognitive flexibility, enabling you to multitask. Without this ability, you cannot take notes as the instructor is teaching. You would also find it hard to carry out instructions as the teacher gives them.

Running Improves Mood

According to Mayo Clinic, running lifts your mood and helps ease anxiety. When you’re less anxious and in good spirits, you’re more likely to concentrate while studying. Conversely, a depressive mood weighs down the brain and leads to cognitive dysfunction.

Scientists found that depression shrinks gray matter volume and reduces functional activity in the hippocampus. Your academic performance takes a hit when in such a condition. Even though life regularly throws us curveballs, you can push yourself to get your daily dose of exercise and, in this way, alleviate the symptoms of depression and anxiety.

FAQs

1. How Often Should I Run?

To get the most out of running, do it 3-5 days weekly, each lasting at least 30 minutes. Remember to have a rest day between your active days to give your muscles time to recuperate. Going at it every day of the week is unhealthy and will only hurt you in the end, as you develop tears in the muscle tissue, which leave you too sore to exercise.

If you haven’t been physically active, start small and then add to the minutes as you go on. A 10-minute run is acceptable for someone who’s just starting. Then increase it to 15, 20, 25, and 30 minutes every few days or week.

You may go beyond 30 minutes if you feel up to it. Let your body guide you. You’ll know when to increase the sprint duration as you listen to your body. Keep the intensity low initially, then increase it as your body adapts to the new routine.

The important thing is to keep your routine consistent. That’s how you get the benefits, by doing it week after week.

2. When Is the Best Time to Run?

You can run at any time. Some people prefer to do it early in the morning, some in the evening, and others during the day. Research into the different time slots shows that each has unique benefits. But for students who want to reap maximum academic gains from the exercise, plan your schedule so you finish your running session an hour before your study time.

Cognitive neuroscience researcher Prof. Charles Hillman reports that enhanced cognitive ability following a bout of exercise lasts at least an hour. That’s according to findings from a study he led on the impact of exercise on cognition in preadolescents. Running one hour before studying a particularly challenging topic can help with information absorption and retention.

3. Should I Eat Anything Before Running?

A prerun snack is important if you’re running for over an hour. Experts recommend eating a high-carb meal 3-4 hours before your run. Avoid foods that slow digestion, such as fat, fiber, and protein. You want your digestion system to work optimally to prevent the sluggishness that could impact your performance.

Carbohydrates are preferable as they increase the amount of glycogen in muscles, keeping your blood sugar levels high so you don’t develop hypoglycemia. Consuming carbohydrates also increases exogenous carbohydrate oxidation, which improves your endurance so you can run longer without exhaustion. Ensure you don’t take a heavy meal, as this can cause indigestion or nausea. Fruit, cereal, or an energy bar are all good snack options.

If you’re running for less than an hour, you can omit snacking before your run. But there’s no harm in taking a light meal 1-2 hours before your run. Should you opt out of a prerun snack, listen to your body during the run, and stop if you feel dizzy.

Take fluids to keep you hydrated before and during the run. Experts agree that spelling out a standard fluid intake threshold for every runner is impossible. The amount of water to take depends on the temperature, how long you intend to run, and how much you sweat. Keep a bottle of water with you and sip a little as you go if your body demands it.
Final Thoughts
Beyond improving posture and physical fitness, running can help improve your academic performance. It does this by boosting memory, focus, comprehension and problem-solving ability, and easing anxiety. To make these effects long-term, make running a lifestyle goal rather than a one-time or short-term endeavor.

References

American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance – PubMed. (2016, March 1). PubMed. https://doi.org/10.1249/MSS.0000000000000852
Hillman seeks to understand exercise-cognition links. (2011, February 9). Default. https://beckman.illinois.edu/about/news/article/2011/02/09/72648afe-64e5-4977-a5d3-5768c81c778c
Oxidation of carbohydrate feedings during prolonged exercise: current thoughts, guidelines and directions for future research – PubMed. (2000, June 1). PubMed. https://doi.org/10.2165/00007256-200029060-00004
Beck, K. L., Thomson, J. S., Swift, R. J., & von Hurst, P. R. (2015, August 11). Role of nutrition in performance enhancement and postexercise recovery. PubMed Central (PMC). https://doi.org/10.2147/OAJSM.S33605
What to Eat Before Running. (n.d.). What to Eat Before Running. https://www.healthline.com/nutrition/what-to-eat-before-running
Running for health: Even a little bit is good, but a little more is probably better – Harvard Health. (2014, July 30). Harvard Health. https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310
Mental Health Benefits of Running. (2023, May 9). WebMD. https://www.webmd.com/fitness-exercise/how-running-affects-mental-health
Zhang, F., Peng, W., Sweeney, J. A., Jia, Z., & Gong, Q. (2018, March 5). Brain structure alterations in depression: Psychoradiological evidence. PubMed Central (PMC). https://doi.org/10.1111/cns.12835
Depression and anxiety: Exercise eases symptoms. (2017, September 27). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
C. (n.d.). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin
Voss, M. W., Soto, C., Yoo, S., Sodoma, M., Vivar, C., & Praag, H. V. (2019, February 16). Exercise and hippocampal memory systems. PubMed Central (PMC). https://doi.org/10.1016/j.tics.2019.01.006
C. (n.d.). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin

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.

Here’s how to carry your keys while running

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 talk about why choosing the right shoes matters if you overpronate

After years of coaching, I can say the right shoes really make a difference

If you’ve had issues like shin splints or runner’s knee, overpronation might be to blame.

So, what is overpronation, and how can the right shoes help prevent it?

Let’s get to it.

What Is Pronation?

Before getting into overpronation, let’s look at what pronation is.

Pronation is the natural way your foot rolls from heel to toe when it hits the ground. It helps your body absorb shock and adapt to different surfaces..

In a healthy stride, your foot rolls inward a bit to spread out the impact

Pronation usually falls into three categories::

• 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 extra inward roll flattens your foot more than normal, adding pressure to the inner side.

According to the American Podiatric Medical Association (APMA), overpronation can lead to pain and injuries in the feet, knees, and lower back, as it disrupts the natural alignment of the leg. This inward rolling puts excess pressure on the inner edge of the foot, which can lead to issues like plantar fasciitis, shin splints, and Achilles tendinitis. Learn more about overpronation from the APMA.

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

What’s more?

Runners with overpronation often have flat feet.

Key Features to Look for in Running Shoes for Overpronation

If you overpronate, look for shoes with stability features to help control motion and give you support.

And please don’t take my word for it.

The American College of Sports Medicine (ACSM) suggests that stability and motion control shoes are ideal for runners with overpronation, as they offer structured support through elements like medial posts, firmer foam, and guide rails that limit excessive inward rolling. These features help balance your stride and reduce the risk of injuries.

Similarly, Mayo Clinic emphasizes the importance of supportive shoes with stability and arch support to help prevent injuries and discomfort from overpronation. Shoes with extra cushioning can also be beneficial for overpronators, as they absorb impact and alleviate pressure on the arch and heel.

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 check::

1. Check Your Shoes: Check the wear pattern on your old running shoes. If the inner edge of your shoe sole is more worn than the rest, you probably overpronate.
2. Gait Analysis: Many running stores offer free gait analysis. They’ll watch you run on a treadmill and check how your foot moves.
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 know you overpronate, it’s time to find the right shoes

For mild to moderate overpronation, stability shoes are a good choice, as they give extra support but stay flexible and comfortable

If you have severe overpronation, motion-control shoes offer firmer support to keep your foot from rolling inward too much.

Here’s your guide to running shoe brands.

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.

Frequently Asked Questions

Let’s address some of the most common questions and concerns when it comes overpronation and footwear.

What are the signs of overpronation?

Overpronation occurs when your foot rolls inward excessively while you run, which can put extra stress on your feet, ankles, and knees. Common signs include:

• Uneven shoe wear, especially on the inner edges of the sole.
• Frequent pain or discomfort in the arch, heel, or ankle.
• Recurring injuries like shin splints, plantar fasciitis, or knee pain.
• Flattened arches when you stand, which can be a sign of low or flexible arches.
  If you’re unsure, consider visiting a running store or podiatrist for a gait analysis.

Can overpronation lead to injuries?

Yes, overpronation can contribute to various injuries if left unaddressed. Since overpronation puts excess pressure on certain areas of the body, it can lead to injuries such as:

• Plantar fasciitis (heel and arch pain)
• Shin splints
• Achilles tendinitis
• Patellar tendinitis (knee pain)
• Hip and lower back pain
  Wearing the right shoes with proper support can significantly reduce the risk of these injuries.

How often should I replace my running shoes?

For most runners, replacing shoes every 300 to 500 miles is recommended. However, if you overpronate, you might find that your shoes wear out faster, especially on the inner edge. Signs that it’s time for a new pair include:

• Noticeable wear on the outsole, especially along the inner edge.
• Reduced cushioning or support, which you might feel as discomfort or fatigue.
• Loss of stability, especially if the shoe feels uneven when you wear it.
  Keeping track of your mileage and monitoring wear patterns can help you determine when it’s time to replace your shoes.

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.

You’re a runner. It’s a pastime, an outlet, a stress-reliever, a hobby. It’s your particular way of life and that deserves to be celebrated, protected. Running is a great way to stay in shape and clear your mind, but these things cannot be done if you’re running safely. The open road can be a dangerous place, you want to make you’re doing everything you can to stay safe.

It’s important to be aware of the safety precautions you can take to avoid being injured. No one wants to end up in the ER with a twisted ankle or worse. There are a few things you can implement into your running routine to avoid potential accidents.

Be Aware of Your Surroundings

Stay alert; always be aware of who or what is around you when you’re running. This means being cautious when crossing the street and avoiding busy areas with a lot of traffic. If there’s something or someone that makes you feel unsafe, it’s best to find another time or route to run.

Bring a Friend

Running with someone else can be a great way to stay safe. Not only will you have someone there to talk to and keep you company, but they can also help lookout for potential danger. If something does happen, having someone there to help is invaluable.

They can call for help if you get hurt, or get you someplace safe until help can be found. The worst thing about an emergency is being alone in one. You want to avoid this as much as you can.

Stay Visible

Make sure drivers can see you when running at night by wearing reflective clothing or accessories. This will make you more visible in low-light situations and could potentially save your life.

There are several types of reflective clothing that you can purchase. Things like jackets, vests, headbands, and wristbands are all great options. You can also purchase reflective tape to put on your clothing or shoes.

Be Mindful of the Weather

Pay attention to the weather conditions before heading out for a run. If it’s raining or snowing, consider staying inside. The same goes for extreme heat or cold. You don’t want to be running in bad weather and end up getting sick or suffering a sprain or fall.

Be Mindful of Your Pace

Especially when running in unfamiliar areas, it’s important to be aware of the pace you’re keeping. If you’re going too fast for the area you’re in, you might miss something dangerous or important. On the flip side, if you’re moving too slow drivers may become impatient and honk their horns. Keep your running route on roads that have sidewalks or shoulders. If you prefer open streets, stick to backroads and less populated areas.

Find a happy medium where you can get your exercise while being courteous to those around you.

Be Mindful of Traffic Laws

When running near traffic, make sure you’re following the law. This means crossing streets in designated areas and using sidewalks when available. Keep an eye out for cars and other obstacles, don’t assume that drivers can see you. Even if they’re in your line of sight, there may be barriers or blind spots that keep them from spotting you.

If there’s a crosswalk nearby, use it. Avoid running across busy streets or intersections. Watch for traffic lights and stop signs.

Watch Out for Potholes & Obstacles

Keep your eyes open for any obstacles that might get in the way of your run. This means avoiding potholes, cracks in the pavement, and other debris. If you’re running on trails or through a park, be aware of tree roots, rocks, and other hidden hazards.

Worst Case Scenario

If you are involved in an accident, seek medical attention as soon as possible. You should file a police report with your local department as well. If you want to pursue legal action, contact a personal injury attorney. Firms like Rosenfeld Injury Lawyers will help you file a claim, negotiate a settlement, and represent you in court if necessary.

They’ll do all of the legwork like contacting the people involved and gathering the necessary evidence to prove your case.

Stay Hydrated

It’s also important to stay hydrated when running. Bring along a water bottle and make stop frequently for a drink while you work out. Running is a great way to get in shape and enjoy the outdoors, but it’s important to do so safely. Your health is the priority.

Let Someone Know Where You’re Going

It’s a good idea to let someone know where you’re going. This could be your spouse, friend, neighbor, or family member. You don’t have to tell them every time you go for a run but just in case something does happen they’ll know where to look for you and what route you planned on taking.

Bring Your Phone

You want to be reachable. Carry your phone with you when running. This way if something does happen, someone can get in touch with you or call for help.

You don’t want to leave your mobile device at home because that could mean being out of reach and alone if an emergency occurs.

These are just some general safety tips to keep in mind when running. Following these guidelines can help you stay safe while getting your daily exercise.

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.

Running on a sunny day is both a thrill and a challenge.

On one hand, there’s nothing quite like the feeling of hitting the pavement or trails on a bright, sunny day. While it feels great, the sun can also mean extra precautions to avoid dehydration or sunburn.

As someone who lives in a tropical country who also has coached many runners through every kind of weather, I’ve learned that being prepared is important.

So, let’s dive into what you need to know to make the most of those sunny runs while staying safe.

The Dangers Of Sunburns

Sunburns aren’t just about a little redness and discomfort—they can lead to serious health risks. Prolonged exposure to the sun increases your chances of dehydration, heatstroke, and, more importantly, skin cancer.

Let’s look at some numbers to see just how serious this can b:

• Skin cancer is the most common cancer in the U.S., more frequent than cancers of the lung, breast, prostate, and colon combined.
• Around 5 million people are treated for skin cancer annually in the U.S.
• One in five Americans will develop skin cancer in their lifetime.
• According to the American Cancer Society, one person dies from melanoma every hour.

As runners, we often spend extended periods outdoors, especially when training for long races like marathons or ultras. This increases our exposure to harmful ultraviolet (UV) radiation, which is the leading cause of skin cancer.

And please don’t take my word for it.

Research shows that runners have a higher number of age spots and abnormal moles, both of which are warning signs for skin cancer.

Marathoners, in particular, are at greater risk because of the amount of time they spend in the sun and how intense their training can be.

But it’s not just the exposure. Long, intense workouts can weaken your immune system, making your skin even more vulnerable to UV damage. This is why it’s so important to take sun safety seriously.

Runners and Skin Cancer

like many runners, I didn’t always think about the sunscreen thing. But learning that marathon runners are more prone to skin damage made me think twice. If you’re out there for hours in the sun, UV rays can really take a toll. It’s worth paying attention

And let’s face it, we runners don’t always think about sunscreen as much as we should. I mean who has the time for that.

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?

Running in the heat can be safe if you know what to watch out for and take a few extra precautions. It’s all about preparation and understanding the conditions.

Nowadays, I never leave the house without sunscreen, a hat, and a good pair of sunglasses to protect my eyes. I also try to plan my runs early in the morning or later in the evening to avoid the sun’s peak hours. More on this later.

Why Is Running In The Sun Harder?

Ever feel like running under the sun is way harder than it should be? That’s because your body has to work overtime to keep cool—making sunny runs feel like an extra workout

Let me explain more.

When the sun is out, your body has to work extra hard to regulate its temperature. This means your heart rate increases, and your cardiovascular system has to pump more blood to your skin to cool you down, leaving less oxygen and energy for your muscles.

Running in high temperatures can drain your energy faster, increase your perceived exertion, and make it harder to maintain your regular pace.

It’s not just about feeling hot—it’s about your body working much harder to keep cool. This is why a sunny day can feel significantly more challenging than a cooler, overcast run, even if you cover the same distance at the same pace.

The Pros of Running in the Sun

Believe it or not, there are benefits to running in the sun, too.

Let’s dive in a little deeper:

Simulates Altitude Training

Believe it or not, running in the heat can actually improve your endurance! After a few hot runs, I noticed my body adapting—sweating less and cooling down faster. That’s because running in heat pushes your cardiovascular system to be more efficient.

Don’t take my word for it.

Studies show that training in the heat can improve your blood plasma volume, reduce overall body temperature, and even increase the force of your skeletal muscles. It makes your cardiovascular system more efficient, helping you run faster and farther, especially in extreme conditions.

Sun Exposure

Sun exposure helps your body produce vitamin D, which is crucial for bone health, immune function, and overall well-being. Lack of vitamin D has been linked to issues like depression, weight gain, and even certain cancers. However, you don’t need hours in the sun to get your fill—just 10 to 15 minutes of sun exposure can help your body produce the necessary vitamin D.

Make You Faster

Here’s a cool fact: studies have shown that exposure to UV rays can improve performance.

One study found that cyclists who spent 20 minutes under UVA rays performed better, likely due to the release of nitric oxide. This compound increases blood flow, delivering more oxygen and nutrients to your muscles.

So, while you still need to be cautious about too much sun, a little exposure might help you run faster.

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 equal.

Look for a broad-spectrum sunscreen—this protects against both UVA and UVB rays. Shoot for an SPF of at least 30, or higher if you’re fair-skinned or plan to run for an extended period.

My best advice? Go for water-resistant options so it holds up as you sweat. Some runners love sports-specific sunscreens designed to stay put during intense activity.

I’d also recommend tying a mineral-based sunscreen (like zinc oxide or titanium dioxide) if you have sensitive skin—these physical blockers sit on top of your skin and can be gentler than chemical formulas.

Put On Your Sunscreen the Right Way

A common mistake is applying it too quickly before heading out.

Here’s what you should be doing: Apply sunscreen at least 20 to 30 minutes before you head out, giving it time to bond with your skin.

Cover all exposed areas: your face, neck, ears, arms, and legs. Don’t forget the tops of your feet if you’re running in sandals or open shoes! And if you’re going on a long run, reapply after 60 to 90 minutes. This can be tricky during a race, but it’s a must for training runs.

Remember to reapply every two hours for extended runs, or sooner if you’re sweating heavily.

Wear UPF-Rated Clothing

Investing in UPF-rated running gear can provide extra protection against UV rays. UPF (Ultraviolet Protection Factor) measures how well fabric blocks UV radiation. A shirt or hat with UPF 50, for example, blocks 98% of UV rays, helping prevent burns on areas not covered by sunscreen.

• UPF Shirts and Jackets: Lightweight, long-sleeve shirts with UPF ratings keep your arms and shoulders protected without making you overheat.
• UPF Hats: Look for hats with wide brims or neck flaps for extra coverage on your face and neck.

Coach’s Tip: Brands like Columbia, Patagonia, and Under Armour offer UPF-rated clothing designed specifically for active use, so you can stay protected without sacrificing breathability.

Protect Your Eyes with Polarized Sunglasses

Running in bright sunlight can strain your eyes, so wearing polarized sunglasses is a smart move. Polarized lenses reduce glare from surfaces like roads and water, providing clearer vision and reducing eye strain. Look for wrap-around designs to block UV rays from multiple angles.

Run Early Or Late

To minimize sun exposure, plan your runs during the early morning or late evening when the sun is less intense. Try to get out before 10 a.m. or after 4 p.m. to dodge the strongest UV rays.

Running early isn’t just cooler—it’s a quieter, more peaceful time of day, plus you avoid the worst of the UV rays..

Consult A Dermatologist

These days, I see a dermatologist regularly. I figure that with all the time I spend outside, it’s worth getting checked out once a year to make sure everything’s okay. Knowing that potential issues can be caught early is a small step for peace of mind.

Sun Safety Checklist for Runners 

Before you head out for a sunny run, make sure you’re prepared with these essentials. Here’s a quick checklist to keep you safe and comfortable:

• Apply Sunscreen

• • Broad-spectrum SPF 30+ sunscreen
  • Reapply every 2 hours (or sooner if sweating heavily)
  • Consider mineral-based options for sensitive skin

• Wear UPF-Rated Clothing

• • Lightweight, long-sleeve shirt or jacket with UPF protection
  • Wide-brimmed hat or cap with neck coverage for extra face protection

• Protect Your Eyes

• • Polarized sunglasses with 100% UV protection
  • Wrap-around style for better coverage

• Stay Hydrated

• • Drink water before, during, and after your run
  • Consider carrying a water bottle or hydration pack for longer runs
  • Electrolyte drinks for extra hot days to replace lost minerals

• Adjust Your Timing

• • Try to run during early morning or late afternoon to avoid peak sun hours (10 am – 4 pm)
  • Use shaded routes if possible to reduce direct sun exposure

Feel free to print or save this checklist to keep your sun-safety routine simple and consistent. Every step counts toward a safer, more enjoyable run in the sun!

Join the Conversation: Share Your Sunny Run Tips!

Running in the sun can be a rewarding experience, but every runner has their own strategies for staying safe and comfortable.

What’s your go-to strategy for sunny runs?

Jump into the comments below to share your experiences, go-to gear, and any advice you’ve found helpful.

Your insights can help fellow runners enjoy their sunny runs safely and comfortably!

You likely think of protein shakes as more essential for weightlifters than for runners, but both types of athletes stand to gain huge benefits from using them. Protein shakes can improve both the performance and recovery of runners and they’re an easy way to supplement their diet with minimal hassle. 

Protein shakes can also be more generally helpful for weight loss and muscle growth. It’s essential to know when to drink protein shakes for weight loss to take advantage of these benefits. This article will outline why protein shakes are helpful for runners, what varieties are best, and most importantly, when is the best time to drink them.

What Are Protein Shakes?

Protein shakes are a broad category, but they generally consist of protein powder and a liquid shaken together. The type and amount of protein used and what type of liquid is used will largely determine the nutritional value of the shake. 

Popular options are milk or water. It’s also quite common practice to add additional supplement powders and food ingredients to further boost its nutrition. For simplicity’s sake, we’ll just examine the single most essential ingredient for protein shakes: the protein powder.

The Benefits of Protein Shakes For Runners

Protein powder is an incredibly easy way to boost an athlete’s nutrition intake without drastically changing their diet. Protein powders have become increasingly popular since their invention in the 1950s to the point that even non-athletes and casual gym-goers often use them regularly as well.

Building Muscle Mass

Their most famous benefit is the assistance they provide for building muscle mass. It can be difficult to consume enough protein through diet alone, so protein shakes offer a quick and transportable way to sprinkle in additional nutrition. 

Protein is what muscle is mostly made of, so getting enough protein through diet is necessary to provide the building materials for creating new tissue. This is what makes protein such a dietary staple for weight-lifters. However, protein powder’s benefits extend well beyond this.

Supporting Muscle Recovery and Reducing Risk of Injury

Protein is also essential for muscle recovery, protecting muscle health, and reducing the risk of fractures. Runners in particular are more prone to injury than most other types of athletes because of their rigorous training and the repetitive stress they put on the body. 

The health of their joints and muscles is integral to their performance, as well as being able to maintain their health and athletic ability long-term.

Improving Performance

Protein also improves runners’ athletic performance in several ways. It allows them to recover more efficiently from their training which speeds up performance improvements. Though runners are known to be lean without the extreme muscle mass stores of other athletes, they do need to maintain enough lean muscle mass to give them power and endurance. 

Consuming protein shakes can help them maintain this appropriate amount of muscle. Despite popular opinion, eating protein alone won’t cause muscle gain. It has to be combined with a significant amount of resistance training and a caloric surplus as well in order for the slow process of muscle growth to occur. This means that runners can safely consume protein shakes to aid in recovery without worrying about adding on muscle mass bulk that could slow them down.

Sprinters on the other hand usually do aim to have a significant amount of lean muscle mass to give them extreme power and speed over short distances. These runners will need to consume a significant amount of protein as well as an overall increased amount of food during their muscle-building training. Protein shakes are an excellent way to add extra calories and protein to help support this goal.

How Much Protein Do Runners Need?

The amount of protein a runner needs will depend somewhat on their athletic goals and their current health status. If a runner is recovering from an injury, trying to build muscle, or trying to lose fat, they will require an increase in their usual maintenance protein consumption. Even during regular times, a runner athlete’s protein consumption should be higher than the average non-athlete.

Runners will need approximately 1.2 grams of protein per kilogram of body weight per day as a baseline level. This translates to 0.55 grams per pound of body weight per day. If an athlete is undergoing any of the previously mentioned conditions that increase their needs, they could benefit from going as high as 1.6 grams of protein per kilogram of body weight per day. In pounds, this would be 0.73 grams of protein per pound per day. 

Symptoms like poor muscle recovery, general fatigue, and slow injury healing are all indications that current protein consumption could be too low. It’s always best to consult with a health professional well versed in sports nutrition if a runner is unsure of their dietary needs. 

What Is The Best Kind Of Protein Powder for Shakes?

Now that you understand why protein shakes are important for runners, it’s helpful to know what kind to select. There’s a huge variety of different protein powders available on the market, but these are the most common kinds.

Common Types of Protein Powders

• Whey Protein
• Casein Protein
• Egg White Protein
• Pea Protein
• Hemp Protein
• Soy Protein
• Brown Rice Protein

All of these protein powders can be supportive of good nutrition, but some are more beneficial than others. Whey protein for example is a complete and balanced protein source with excellent bioavailability and easy digestibility. This is an ideal source of protein for any runners that aren’t vegan or vegetarian and don’t suffer from lactose intolerance.

Casein and egg white protein are also great choices, though, like whey protein, they do contain animal products and aren’t suitable for those with certain restricted diets. Casein protein also takes longer to digest and may therefore be more limited in its applications of supporting athletic performance.

The final four proteins are all plant-based options which means anyone (excluding those with allergies) can consume them. Their main drawback is that they don’t offer a complete or balanced source of protein alone, and are therefore usually best consumed in a blend.

When Should Runners Take Protein Shakes?

Finally, and most importantly, you’ll need to understand how to use protein shakes to reap their benefits. Protein shakes are best consumed immediately after a workout if muscle growth or muscle recovery is your main priority. Having a protein shake within 30 minutes to 2 hours after a workout is ideal timing for this purpose.

Protein shakes are also a wonderful snack to have in the evening before bed. This will help muscles to repair overnight and will satisfy any late-night hunger cravings. If muscle gain is the goal, consuming protein shakes as a snack between meals will also help to boost caloric intake and add lean mass in combination with an appropriate training regime.

Summary

Overall, most runners should prioritize a balanced diet and consume protein shakes after training to aid in muscle recovery. The liquid form allows it to be digested quickly to start the process of muscle repair as soon as possible. You’d be hard-pressed to find an easier and more effective alternative for performance recovery for runners.

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

Benefits of Sports Participation in Education

Physical Health Benefits

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

Mental Health Benefits

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

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

Life Skills Developed through Sports Participation

Teamwork

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

Leadership

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

Communication

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

Time Management

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

Goal Setting

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

Academic Benefits of Sports Participation

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

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

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

Challenges and Solutions for Sports Participation in Education

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

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

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

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

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

To conclude

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

Should I try a running streak? Is it safe to run every day?

There are common questions I get emailed about a few times every week.

That’s why I want to dive deep into this subject.

In this post, I’m sharing with you the complete beginner’s guide to running streaks and answer a series of basic questions such as:

• What is a run streak?
• What are the main benefits of running everyday?
• What are the potential dangers
• How long is a running streak?
• How to start a run streak?
• And so much more.

Sounds great?

Let’s get started.

What Is A Streak Run?

A running streak is running on consecutive days for a definite period. Simply put, a running streak is when you run every day.

The length of your run streak will depend on your training goal and personal preferences.

The objective is to run every day, for a week, a month, a year, or however long you see fit. They are all valid run streaks. It can be outdoors, on trails, roads, tracks, or on a treadmill. As soon as you skip—or miss—a day, the streak is no more.

And I didn’t come up with the rules. But they are two official-run streak organizations.

The United States Running Streak Association (USRSA) was established in 2000, and Streak Runners International (SRI) was established in 2012.

These two organizations describe a running streak of running at least one mile—or 1.6 kilometers—within each calendar day.

Usually, these rules are self-imposed—yes, between you and yourself—and therefore are monitored by the runner.

The Unspoken Rule

According to Streak Runners International, Inc., the official definition of a running streak is to run at least one mile, roughly 1.6 kilometers, each day. So that’s roughly 10 to 15 minutes of easy running.

The same organization also lists members’ streaks from around the world.

The Running Streak Community

As you’d expect, the streak-running community is a big one. That’s where the streakers find inspiration, motivation, and guidance. It always feels nice to be a part of something bigger than yourself.

Here are a few places where you can hang out with streakers worldwide.

Facebook Groups

Of course, there’s a Facebook group for that. For example, the Runners World Run Streak Facebook Group has over 40k members. The Streak Runners Interval has around 6000 active members in early 2023.

And most of these groups are super active. So if you become a member, you’ll be getting a lot of running updates, reading many success (and failure) stories, and advice on what it takes to run every day from fellow run-streakers.

When you own a runner, active or retired, you’re automatically entitled to an SRI/USRA membership. Once you maintain your running streak for a year, you can qualify for your streak’s SRI/USRS listing.

But what does it mean to have your running streak listed? Simple. You’ll be able to find your streak achievement listed on the website’s official run streak page.

For example, the Sri and USRA list has over 3000 male and 1800 female streaks. So, yes, that’s quite a lot. And by fulfilling the requirement, you too should be able to join their ranks.

The 11 Running Streak Categories

The running streak community is divided into 11 categorizers by the SRI and USRA and are broken down in terms of years of run-streaking.

These are:

• The neophyte – one to 4 years
• Proficient – 5 to 10 years
• Experienced – 10 to 15 years
• Well-versed – 15 to 20 years
• Highly skilled – 20 to 25 years
• The dominators – 25 to 30 years
• The masters 35 to 40 years
• The legends – 40 to 45 years
• The coverts – 45 to 50 years
• The hills – more than 50 years (only four total recorded)

The Benefits Of Running every day

Okay, now that you know what running streaks are all about, let’s understand why you even bother doing one.

Make Exercise a habit

If you’d like to make running a habit, like brushing your teeth, showering, or whatever, then run streaking is for you. Habits are formed when we perform an activity repeatedly—that’s the essence of run streaking. A few weeks into your running streak, running will become second nature.

You’ll Become More Flexible

Running daily—no matter the weather or what’s happening around you—will force you to adapt to different situations, which makes you more resilient. This means fewer excuses. You’ll have to get used to early morning runs, adverse weather conditions, and nighttime runs.

Minimal Potential Risk

Running streaks are not risky. On the contrary, research shows that moderate daily exercise improves your overall fitness and health. When you run every day, you typically (and should) start with slow and short runs, which gives your body enough time to re-adapt to the effects of exercise.

Reduced Cancer Risk

Research has suggested that running a mile per day may drastically lower the risk of cancer by:

• 42 percent for esophageal cancer
• 27 percent for liver cancer
• 26 percent for lung cancer
• 23 percent for kidney cancer
• 16 percent for colon cancer, and
• 10 percent for breast cancer

Motivation

Committing to running every single day can be motivating as it pushes you to keep your running habit. Instead of running whenever you have nothing else to do, you’re incentivized to keep training and working towards your goal.

The Cons Of A Running Everyday

Running daily has much to offer, but drawbacks are expected, like any other exercise plan.

Lack of Recovery

The major issue is that running daily may force you to log in the miles when your body should recover. Recovery days are key, and I’m a big fan of them. Even when I do a run streak for a few weeks at a time, I try to schedule at least a day when I feel like my body needs it.

Skipping rest may compromise your ability to get faster and stronger.

What’s more?

If you’re recovering from an injury, run streaking may risk aggravating your condition and causing a flare-up.

Too Much Overload

I hate to state the obvious, but you run a high risk of injury and overtraining when you overload your body. As you already know, running is a high-impact sport per excellence. It can take a toll on your body.

Therefore, when logging a mile (or the miles) daily, you must ensure that you are not overtraining. This means limiting the time, intensity, or type of training you do. Of course, you’ll have to find a way to manage it.

Otherwise, you could be at a higher risk of injury if you don’t manage your training.

Logging the miles every day may cause overuse injuries caused by repetitive trauma.  These often involve stress injuries to your joints, muscles, tendons, and ligaments.

Keep Track of Your Overtraining Symptoms

A systematic review of overuse running injuries reported that injury risk increases when weekly mileage exceeds 40 miles for men and around 30 to 39 miles for women. This range seems to be the breaking point for most runners.

This may seem like too much running, but you’re more likely to reach this mileage if you’re logging the miles daily.

Fortunately, overtraining leaves clues. Here are some of the warning signs to pay attention to:

• Higher resting heart than usual
• Having trouble falling asleep or staying asleep
• Feeling more tired than usual
• Feeling sick and under the weather
• Unwanted weight loss
• Appetite problems

Will Running Everyday Help me Lose Weight?

This is one of the main reasons many people want to start running daily, so let me explore this issue briefly.

Here’s the truth.

Running for weight loss is a complicated process. You cannot just run the pounds away. Sure, running every day will undoubtedly increase your calorie burn, but you might not lose weight for any of the following reasons:

• More stress. As you stress your body by running daily, your cortisol level increases, which may lead to weight gain.
• More hunger. As you log in more miles, you’ll eat more than usual to satisfy your hunger, which may lead to weight gain.
• Not eating properly. This goes without saying, but you cannot outrun a crappy diet—no matter how far and/or fast you can run.

The best thing you can do to ensure you’re losing weight is to create an energy deficit. This means burning more calories than you’re taking in. That’s where eating healthy comes into the picture.

Serious about losing weight by running? Then check out my weight loss by the running guide.

Additional resource – Prevent Heart Burn While running

How To Start A Run Streak

Starting to run every day may seem as obvious as running EVERY DAY, but there’s quite a lot to consider.

First, are you even a runner?

Running daily isn’t a good idea if you’re a complete noob. Unless you have a basic fitness level, run streaking may do you more harm than good.

So, as a general rule, ensure you’ve followed a consistent running plan for at least the past year before you try a run streak. Beginner runners should focus on building their overall running fitness before trying to run every day.

For example, if you only exercise once or twice a week, slowly build it up to three or four times before beginning your streak.

Short Streaks & Easy Pace

Running streaks is not about pushing your body to the limit

Start slow. Aim to run at a pace you still feel like you have energy by the end of the session. If you’re completely exhausted, then you likely pushed yourself too far. Running hard miles every day makes you prone to injuries. Your goal is to stay consistent—not smash through PRs.

Instead of shooting for a one-month run-streak, start with a week, then see if you can do more.

What’s more?

Mix in different training methods to get the most out of your running streak—do easy runs, Fartlek, tempo runs, and long slow runs.

How Much Should You Run?

How long your run streak should last is entirely up to you, but establishing a streak goal is always a good idea to keep you on track.

As a rule, commit to running for specific days, weeks, or even months (if you’re ready). Just make sure to set YOUR own goal that’s different from everyone else’s.

Even a goal of running streaking for two weeks can drastically positively affect your physical and mental health.

Make A Plan

The hardest part about a running streak is finding time for it. This is especially true if you have a busy life—just like the rest of us.

Sit down and plan how to squeeze the miles around work, school, family, and friends, then stick to it.

Feel free to get creative. For example, you could run at the crack of dawn, combine a commute with a run, run at lunchtime break, or the night before you go to bed (let me tell you, those night runs are the best).

Change Up Routes

Sticking to the same route over and over can be tiresome.

I’m not against having a few favorite routes up your sleeves, but changing up your running routes now and then is a fantastic way to keep the streak interesting—especially since you’re running every day.

Listen To Your Body

By far, this is the most important piece of advice.

Logging miles daily requires much effort, even when you’re not logging that many miles.

That’s why excessive ambition can hurt when it comes to running streaks.

If you stick to a relatively short and easy runs, nothing bad will happen, but who knows? Running nightmares such as knee pain, ankle sprains, and shin splints are nothing to scoff at.

And whatever you do, please stop your run streak if you’re injured. If taking a few days off is the only way it will heal, take the rest.

Next, consult your doctor if things don’t improve.

The Checklist

Before you jump into a run streak, make sure you already have the following:

• Proper shoes – Get running footwear that suits your foot type and running style. The right pair will help prevent injuries.
• Running Clothing. Choose items made of high-performance fabrics. And remember to dress for the weather. Cold and rain are no excuses.
• Plan a few specific routes around your neighborhood so you know exactly where you need to go.

How to Do a Run Streak – The Conclusion

There you have it! If you plan to run every day for a week, a month, or longer, then today’s post should be enough to get you started on the right foot. After that, the rest is just details!

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.