Cross Training For Runners

Are you considering dating a runner? Then you have come to the right place.

Runners are some of the healthiest folks on the planet. We take good care of ourselves, and we’ve no shame in prioritizing our fitness and health over anything else—even human connection.

Sorry to say that, but it’s the truth.

So, if you’re going out with a runner (and you’re not a runner yourself), you’ve to know what you’re getting yourself into.

More things meet the eye when it comes to dating a serious runner—especially if it’s a serious relationship. I’m serious.

And before you proceed, I’d love to caution you – if you’re planning to get serious with a runner, think twice. Dating a serious runner isn’t the easiest thing in the world.

16 Things to Consider Before You Date A Runner

Without further ado, here’s what to expect when dating a runner. Some of these are quite positive, but just like dating anyone else, dating a runner has its shortcoming.

1. We’re Messy

Once a runner feels comfortable with you, they’ll wear their sweaty gear to have coffee or dinner with you.

Sure, during the early phase, we may care a little bit about how we look, but that will fade over time. So please don’t get mad if your runner date shows up in a sweaty and smelly running outfit. And don’t get furious because you cannot go to nice places.

2. We have A Lot Of Laundry

Are you considering moving in with a runner? Then you should be already comfortable seeing dirty running clothes and socks all over the place. This is especially the case if you meet one of those lazy runners—like me—who needs someone to clean up after them.

Won’t accept that? Then please don’t move in. stay in your own “clean” house.

Even when I try to be clean, I’m limited by time and energy as there are so many things to do between running, working, cooking, resting, and managing everyday life.

Life is busy when you’re a runner, you know.

Here’s the full guide to proper running gear.

3. Stamina In Bed

It should come as no surprise, but the stamina gained logging the miles goes beyond the miles. Plenty of research has shown that runners have a better sex drive than their non-running counterparts.

And the higher the sex drive, the more likely they’d want to make love to you.

Additional Resource – Your guide to running and sex drive.

4.We Are Happier

Although some runners may seem like the most irritating people on the planet, we’ve been proven to be happier.

And happy people make other people happier, so we’re more fun.

5. Scheduled Vacations

Are you planning to go on vacation with a runner? Then chances are they’ve already checked if there are any races in the destination. Many runners plan their vacations around a race: two birds, one stone, and all that.

Some runners can go on vacation without a race. (Learn more about how long is a 5K in miles here)

6. Healthier Families

Don’t take my word for it, but plenty of research found that running can make the entire time healthy.

One example is research that looked into 42 marathon runners and their partners and reported that although the marathoners were in drastically better shape than their partners, the partners were overall more physically active and healthier than most people.

That’s a good thing if you ask me.

7. Runners Live Forever

Not really, but you know what I mean. All those miles and fitness and health gains can slow the aging process.

Again, don’t take my word for it.

A study published in the Archives of Internal Medicine found that elderly participants who run regularly were roughly 50 percent less likely to die prematurely from diseases such as heart problems or cancer than those who didn’t run.

8. We’re Stubborn

I’ve to admit – this is not our strongest suit.

Runners—especially the serious ones—are some of the most stubborn, ambitious, and competitive folks.

After all, running embodies the competitive spirit. And runners are the vessels.

This might be a good thing as being competitive means that we know what we want and do our best to get it.

9. We Don’t Groom Nor Dress Properly

One of the most sought-after upsides of being a runner—or in good shape—is the fact that we already know we look gorgeous. That’s why serious runners have long forgone tons of makeup, designer brands, and that nonsense.

10. They’ll brain Wash you To Run

Do you hate running? Then get ready to change your mind when you date a runner.

If you’re going with your runner, they’ll sooner or later brainwash you into becoming a runner.

This happens to most people who date a runner. They’ll make you drink the cool-aid. I can pretty much guarantee that.

Additional resource – How to clean running shoes

11. No Weekend Dates

Love going on date nights on weekends? Then consider them off the table when you’re dating a runner.

The truth is, you cannot hold a runner down on the weekends. You might mean the world to them, but Sundays morning are sacred to running, and not just because it’s often race day. Hello, long morning run!

Instead, all you’ll get is an early night, boring food, and no alcohol—and no party because that runner got to be up early on Sunday.

12. We Use A Lot Of Acronyms

For the uninitiated, runners may seem to have a language.

That’s why if you’re dating a runner, you must get up to speed on the most common running acronyms such as DNF, PR, BQ, HR, PW, VO, LSD, and the sort.

That sucks, right?

Have you ever heard of those? Nope, right? Then no worries. Check my full guide to running lingo.

13. We have A lot of Shoes

At the time of writing this, I’ve over six pairs of running shoes in my house. And yes, I’m still using most of them regularly—depending on my mood and the type of run, of course.

Different runs, different shoes, and all that.

Some runners may have so many shoes that their homes smell like shoes. Not me, of course. I hope.

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

14. Ugly feet

If you have any foot fetishes, this is the ultimate turn-off.

Runners are known for having “disfigured feet” and looking toenails. Serious runners like to have feet covered in bunions and blisters. Several toenails might be missing—or completely black.

15. We’re Happier

Most runners—at least those that I know—are more of the satisfied, relaxed, and happy folks.

How come?

Quite simple. Pounding the pavement releases food-good chemicals and endorphins. These are behind the famous runner’s high and are key for promoting a more positive mood.

16. We love To eat

Logging the miles requires fuel and lots of it. So it shouldn’t come as no surprise that runners are the type that likes to eat—and eat a lot we do.

Some of us may even use the training as an excuse to indulge. So please don’t judge.

16 Things to Consider Before You Date A Runner – The Conclusion

Thee you have it! If you’re pondering whether you should date a runner, then today’s post should set you off on the right path.

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

Thank you for stopping by.

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

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

Worry no more.

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

Training Vs. Running Shoes

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

This is a big mistake

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

Let’s get into why.

What Are Cross-Training Shoes

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

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

What’s more?

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

Cross-Training shoe Purpose

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

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

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

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

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

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

Can you run in your Cross Training shoes

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

Running shoes

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

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

What’s more?

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

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

What’s more?

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

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

Do you Need Both Running Shoes and Cross Trainers?

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

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

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

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

Additional Resource:

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

Conclusion

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

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

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

Have a Training Plan

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

Make Sure You Eat Right

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

On keto? Here’s your plan.

Incorporate Cross-training

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

Additional resource – Can you run a marathon on keto

Get Enough Sleep

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

These tips will help you sleep better:

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

Stay Motivated

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

Taper Properly

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

Have a Race Strategy

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

How to qualify for the Boston Marathon

Check the Weather Forecast

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

Bonus: Consider IV Therapy

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

Final Word

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

Happy running!

Can you run with sciatica? If you’re looking for an answer, you have come to the right place.

Although runners are familiar with overuse injuries—think runners’ knee and stress fractures—one less common injury that runners—and everyone else—have to deal with is nerve pain.

Here’s the truth.

Sciatica, often the sharp and aching pain in the lower back and shooting pain down the legs, is a condition that can put any runner’s training at a halt.

In today’s, I’ll spill the beans on what you need to know about sciatica.

More specifically, I’ll look into:

• What is sciatica?
• Symptoms of sciatica
• The causes of sciatica
• Treating sciatica
• Dealing with sciatica
• How to run with sciatica
• And so much more

Sounds great?

Let’s get started.

What is Sciatica?

Sciatica is the layman’s term inflammation of the sciatic nerve. In most cases, the pain starts with a lumbar nerve problem in the lower back and shoots down the sciatic nerve.

The pain may radiate from the lower back, down the backside, and into the leg, often affecting one side of the body. The pain can be unilateral—as in, one side of the body—and follows along the sciatic nerve path.

But what is the sciatic nerve, and how come it has such an impact?

The sciatic nerve is the longest in the human body, originating with the nerve roots within the lower back—the lumbar spine—which then travels down your hips, glutes, legs, and feet with a diameter of up to two centiamperes.

This nerve is mixed, which means it has both sensory (sensation) and motor (movement) fibers.

The main job of this nerve is to provide sensory and motor supply to the skin and muscles of our feet, legs, and thighs.

In other words, it allows allows us to stand, walk and even run.

Additional Resource – Your Guide to Groin Strains While Running

The Symptoms Of Sciatica

The “condition” can feel different, depending on where exactly the irritation or injury in the sciatic nerve is.

Although most people may experience different types of pain, in most cases, common signs of sciatica include:

• Numbness, burning, or tingling pain in the leg
• Weakness in the muscle of the foot or leg
• Pain in the back of the thigh and the calf
• Pain radiating from the lower spine
• Shooting pain in the back, hip, or outer side of the leg
• Electric jolts shoot down the buttocks or leg
• Pins-and-needles or tingling sensations
• Dull or sharp pain starting in the lower back
• Dull or Sharm numbness, pain, or weakness in the back of the thigh
• Pain gets worse after prolonged sitting
• The affected region may feel weaker than usual
• Instability in the affected side
• Back pain—in some cases but not all.

Additional resource – Running with osteoarthritis 

The Causes Of Sciatica In Runners

Sciatica can be caused by various things that can cause compression on the nerve.

Two common causes are bone spurs or herniated disks, which put pressure on the sciatic nerve. This leads to inflammation and irritation.

In runners, it’s believed that sciatica might be caused by tight Piriformis muscle, which is the tiny muscle nestled deep in the buttocks that helps in leg rotation and keeping balance on one leg.

But what’s the link here?

The sciatic nerve passes through your buttock muscles—including your piriformis muscle. This is why if the piriformis is too tight, it can rub on the sciatic nerve and cause pain along the nerve’s path.

Other variables could cause—or contribute—to sciatica pain.

These include:

• Spinal stenosis is a narrowing of the spine
• Overuse injury from endurance activities, such as running
• Occupational risks such as. Lifting, bending, twisting, etc.
• Trauma or injury
• Jobs that required long periods of sitting
• Pregnancy

Additional resource – Labral tears in runners

Does Running Cause or Make Sciatic Pain Worse?

Asking yourself whether you should be running with sciatica? Worry no more.

Fortunately, it’s not only safe but might be what you need to soothe some of the symptoms. Of course, the high impact and repetitive nature of running may aggravate some of the symptoms, but inactivity is worse.

That’s why some experts recommend physical exercise to manage sciatica pain.

Research has shown that becoming a couch potato, especially sitting for prolonged periods, can worsen Sciatica symptoms, and physical exercise is one of the best treatments.

However, whether it’s a good idea to run with sciatica or not will depend mainly on the location and the severity of the pain.

For example, if your sciatica is caused by a medical condition, such as a herniated disc, it’s key to follow your doctor’s instructions.

What’s more? The high-impact nature of running makes the symptoms worse. As I explained earlier, some of the most important running muscles—the calves, hamstrings, and glutes—are all entwined with the sciatic nerve, so it’s possible to make your sciatica pain worse by running.

Additional Resource – Can You Run With An Abdominal Strain?

How To Run with Sciatica

So how do you actually keep on running—and exercising—when you’re experiencing sciatica?

The following guidelines should put you on the right path.

Stretch Often

A good measure to help you run with sciatica is to form a consistent stretching routine before and after each run.

You should focus on hip flexors, glutes, hamstrings, and calves stretching on both sides of your body—not just the affected side or leg.

Pre-run stretching, when performed in a dynamic manner, just like explained here—can help loosen up your muscles and joints before training.

Post-run stretching—especially when performed in a static manner—can help improve blood flow and allow oxygen and nutrients to reach your muscles following a workout.

Here are three dynamic stretches to perform pre-run

• One
• Two
• Three

Here are three static stretches to perform post-run

·      Hamstring stretches

·      Active stretch: Hamstring sweeps. 

·      Hip flexor stretch

Additional resource – CBD oil for runners

Try Some Heat Therapy

If warming up and dynamic stretching isn’t enough to loosen up lower back muscles before a run, you should try some heat therapy as a part of your warm-up routine.

How?

Easy

Apply heat to your lower back and buttocks muscles for 10 to 15 minutes.

Applying heat can boost circulation, ensuring that your lower back receives the remedial oxygen and nutrients it needs. It also improves flexibility and soothes muscle stiffness, improving your overall range of motion.

So how do you apply heat?

You have many options for heat therapy, including steamed towels and hot water bottles. You can also try applying a heating pad or taking a hot shower before heading out for a run.

Additional resource – your guide to running with metatarsalgia

Change Your Running Form

Your running technique, as in the way you hold your body while running, can impact your sciatica pain.

Sure, it’s not possible to stop the spine jarring when logging the miles, but you can optimize your form to help reduce it.

Pay attention to your body while running and follow these steps to build proper running form.

• Minimize vertical oscillation, which is the exaggerated up and down movement. Focus on forwarding motion while keeping your back flat and leading with your chest.
• Take short steps. Shortening your stride may prevent your sciatic nerve from fully extending, which might be the culprit behind sciatic pain when running.
• Avoid heel striking. Research suggests that heel striking may put a lot of stress on your body. Instead, aim to land on your forefoot. Think of quick steps.
• Activate your core. Your core muscles are key for supporting your support. Therefore, engage your abdominals, obliques, lower back, and glutes muscles when running.

Additional Resource – Can you run again after knee replacement

Change Surfaces

If you often run on hard surfaces such as sidewalks or asphalt, consider switching to softer terrains like trails, grass, or your local track, then see if the pain subsides.

Running on less-than-merciful surfaces may increase the amount of compression on your back, which, again, may contribute to pain, and you don’t want that.

What’s more?

You should also change directions when running on a track to help balance your running.

Don’t Overtrain

Overall, the most common culprit behind sciatica pain, and other pains and injuries, is doing too much too soon.

If you’re experiencing sciatica pain when running, you’ll need to make your running plan fit your current health level.

Logging too many miles, as I’ve already explained, can put extra stress on an already irritated nerve, causing more and prolonging the length of time you have pain. And you don’t want that.

Pay attention to your training load, and make sure to scale back whenever your sciatica pain is getting worse.

Talk To Your Doctor

If you’ve all the classic sciatica red flags, make an appointment with your doctor for a thorough diagnosis. They’ll help determine the exact cause of your pain and what to do next. You can also discuss with your doctor if it’s possible or not to keep running with sciatica.

Just make sure to choose a physician who understands what it means to be a runner as well as the demands of the sport. A sports physician is the ideal candidate.

You should also talk to your doctor if your sciatica pain doesn’t improve and/or worsens with running, which may suggest a more severe injury to the sciatic nerve root.

Additional resource – Single leg bridge technique

Conclusion

The most important thing to remember when running with sciatica is not to overdo it. When your sciatica nerve is already compromised, it doesn’t take much to trigger symptoms.

Keep a keen ear on your body and slow down or stop if you experience any pain. If you aren’t sure if it’s safe to keep running on your own, consult a doctor or a physical therapist who can help design a training program that’s best for you.

Don’t take your health for granted. Ever.

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

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

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

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

But what about ear pair while running?

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

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

Fret no more.

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

The Main Reason Your Ears Might Hurt During/After Running

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

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

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

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

Cold Temperature

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

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

How come?

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

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

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

The solution

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

Not enough?

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

Additional resource – Can you run with a broken toe?

Ill-Fitting Earbuds

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

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

So how do you make sure?

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

The Solution

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

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

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

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

What’s more?

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

Loud Music

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

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

The Solution

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

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

What’s more?

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

My advice?

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

Additional resource – Guide to big toe pain from running

GERD

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

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

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

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

Untreated, GERD may even cause period ear problems.

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

The Solution

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

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

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

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

Jaw Tightness

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

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

The Solution

Keep your facial muscles relaxed while running.

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

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

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

Additional resource – Your guide to runners cough

Blood Vessel Constriction

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

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

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

The Solution

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

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

If the pain persists, consider moving your workouts indoors.

Ruptured Eardrum

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

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

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

And the pain will also be present when not exercising.

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

The Solution

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

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

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

Right?

Additional resource – Sore quads after running

Consult your Doctor

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

Conclusion

There you have it!

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

Thank you for dropping by.

Have a great day.

Looking to get the most out of Strava? Then you have come to the right place.

Since its launch in 2009, Strava has become the go-to “social network for athletes”—runners are no exception.

This app has become a phenomenon in the endurance world as countless athletes upload their workouts and activities to their profiles and share them with friends.

So what is Strava? How to use it? And most importantly, how to get the most out of it? That’s where today’s post comes in handy.

Whether you’ve never used Strava before or it has been a part of your training plan for a while, you’ll get something out of this post.

Note – Since Runners Blueprint is primarily catered to runners, I’ll be focusing mainly on the running aspect of the app in my review.

What is Strava?

Strava is a “free” activity monitoring platform that can be used through an app on your phone or the via the web. It helps you become a better runner by tracking your training, setting benchmarks, and joining challenges.

Thanks to the app, you’ll be able to monitor your training, upload your workouts, follow other athletes, create your routes, join challenges and clubs, and so much more.

You can keep track of your workouts, including your runs, strength sessions, cycling, yoga, etc., all in one place, thus, providing a wealth of data and an accurate record of your training efforts.

The app can also monitor your shoe mileage which lets you know when it’s time to look for a new pair—without having succumbed to injury.

What’s more?

Using the app, you don’t need a fancy fitness tracker or heart rate monitor.

In addition to tracking your training,

Forget about Facebook or Instagram—Strava is the perfect social media network for active folks.

Strava has a big community where you can upload your post updates, share workout, connects with other runes, make friends, join challenges, join running clubs, and so much more.

Is Strava Free?

Just like most fitness apps, Strava is available as both a free and subscription-based app. The free version includes route tracking and long-term data collection.

It also grants you access to the community aspect of the app. And yes, you can do plenty of things on the app’s free version.

The paid version, or what’s known as Strava Summit, grants you full access to all the extra features. To be a Summit subscriber, you’ll have to pay around $5 per month or $59.99 per year.

Strava Summit is divided into three packs:

• Training
• Safety, and
• Analysis

You can purchase these individually or all together—depending on your needs.

How To Start Using Strava?

First of all, you’ll need to set up your Strava account. You can use your Google or Facebook info, but if you care about your privacy (you should), then feel free to kick off the account creation process with your email.

The moment you launch the app, Strava will quickly ask you to fill out a few basic information, such as confirming your name, providing gender and birthday, uploading a photo—you know, the essentials.

Next, you have to follow the instructions, and you’re in.

For more profile customization, check all the setting options.

Additional Resource – Virtual Races Guide

How to Record An Activity

When recording your activities with Strava, you have three choices.

• You can enter the information manually
• Record your run with the Strava app while keeping your phone with you while running
• Sync the date from a fitness tracker or a GPS watch.

Let me explain each

Manual

All you have to do is choose the PLUS sign (located upper right on the desktop) and then choose the manual entry option. Next, feel free to add as many details as you know.

Strava App

This is an easier method. You just tap the Record tab on the app, and there you can go. You can change any settings as needed.

Fitness Tracker

As long as you’re using one of the many popular brands Strava recognizes, you can link your Strava profile with the fitness tracker or GPS watch of your choice, so that activated logged on, it’ll instantly sync and upload to Strava.

Additional Resource  – Here’s your guide to advanced running metrics

Monitoring Your Progress

Whether you’re using the free or paid version, Strava provides you data in different ways that make it easier to keep tabs on what you’ve done, how the month of training compares to another as well as your yearly averages.

Thanks to Strava, you’ll be able to see your weekly training load laid out on your profile, highlighting the days you trained.

The app can also create a graph showing how your performance compares when running a route you’ve done before. Again, this is super helpful if performance boosting is your goal.

What’s more?

Signing up for the Analysis option on Strava lets you see a chart indicating your “relative effort.” This examines how your last workout compares against your usual level.

Additional Resource – Your Guide To Running Heart Rate Zones

How to Use Strava

So how do you get started using Strava?

Simple.

First, download and install the app, which is compatible with most Android and iOS devices. I don’t need to show you how to download an app, right?

Once the app is ready and running on your phone, you’ll be swiftly prompted to fill in your data.

To add more details to the app, freely free change to privacy settings, and uncover more about the community features, you’ll need to go and get it for yourself.

Additional Resource  – Running for time Vs. distance

How To Join The Strava Community

Now that you know a thing or two about the inner workings of the app, let’s get to the fun part o the app, which is the social element.

I suggest you take the time to explore the app features on the mobile app, as they’re designed much more intuitively.

To make the most out of the community aspect of Strava, start by joining Strava clubs near you (simply tap on Clubs, and you’ll see suggestions for Strava clubs in your region). Choose any that seem interesting, then join.

You can also join a challenge, pitying yourself virtually against thousands of others users to complete running challenges of a certain number of miles a month, etc.

You can also look up your runner friends’ profiles by searching them out to see their updates and posts. Yes, it works exactly just like Twitter or Instagram.

And remember to give them “kudos” on their workouts, which is the Strava equivalent of a like.

Additional resource – Your guide to heart rate variability

With the rise of remote working, it is getting increasingly harder to stay fit and healthy. Sitting in one place all day long without moving can have an immensely negative impact on your body. That is why it is important to get a certain level of physical activity and exercise to make sure your muscles and joints maintain their range of motion. The problem now is that many people are confused about how to go about it the right way. With all the different kinds of workout regimens available online, the dilemma is inevitable.

Is it beneficial to use HIIT for fat loss or maintain a calorie-deficit diet? What kind of workouts are good for someone with long work hours? Questions like these can make you wonder about the correct way to shed those extra pounds. However, in most cases, it is not about the intensity of the workout but the frequency that will show the best results.

This article will shed some light on your burning questions about the right workout frequency and help you choose the proper routine to fix your stressed-out body. However, you must not forget that fitness means different things to different people. Learn how often you should engage in different types of workouts for various fitness goals.

Working Out For General Fitness

Everyone wants a fit body, but you don’t necessarily need to do intense workouts every day to achieve it. Instead, you can make your body more flexible and energetic with general workout sessions. General fitness is achievable by performing basic exercises that require only your body weight, such as push-ups, crunches, skipping rope, lunges, and planks. Doing a mix of these basic exercises for 30-40 minutes a day, 4-5 days a week, will help you build optimal strength and maintain a good body.

Working Out For Weight Loss (Cardio)

A sedentary lifestyle with no bodily movement can cause weight gain. But you can quickly shed those love handles and body fat by doing regular cardio exercises such as jogging, walking, cycling, jump ropes, burpees, and HIIT. Engage in cardio for an hour a day, thrice a week. However, you should also focus on maintaining a proper diet for good results. Therefore, follow a calorie-deficit diet plan and exercise regularly to not only lose weight but also maintain the weight loss. And don’t forget to drink plenty of water because these exercises will make you lose a lot of water and increase your chances of dehydration.

Working Out For Muscle Building

Getting a ripped body is a fitness goal for many gym-freaks. Burning the fat from your body to build your muscles requires consistency more than anything. So if you are someone who wants to hit those heavy weights and improve your strength for explosive energy, you should go to the gym 3-6 times a week and exercise for about 45 minutes each day. Along with consistency, you will also need to show discipline while following a high-protein diet. Additionally, you should not ignore the importance of proper sleep. Getting 8 hours of sleep every night will help your muscles recover and grow sufficiently to increase your strength. On your rest days, practice yoga to maintain good posture and flexibility.

Why Should You Avoid Over-Exercising?

Working out for half an hour daily can benefit your health in various ways. You will be able to maintain an ideal BMI, lower your chances of developing a chronic illness, and live a healthy life. However, working out excessively to lose tons of weight quickly or rush through your fitness goals can have the opposite effect. Here are a few side effects of over-exercising you must watch out for:

• Poor Sleep Cycle: Moderate exercise helps your body unwind and encourages sound sleep. However, exercising excessively can amp up your energy and make it difficult to fall asleep, leading you to toss and turn in bed at night. As a result, your muscles will be tense, and you will feel sluggish the next day.
• Feeling Tired after running: Overtraining can result in decreased performance and constant fatigue. Moreover, your body releases stress hormones when you exercise too hard. You may feel exhausted despite having slept for 7-8 hours and eating a nutritious breakfast. You must be aware of your limitations and allow your body some time to recover.
• Risk Of Injuries: Do not push yourself to the limit if you engage in intense workouts frequently. Being too hard on yourself can make injuries more likely to occur. Additionally, exercise-related problems, including back discomfort, joint pain, and muscle pain, may keep you off your game for weeks.
• Low Mood: Dopamine, the “feel-good” hormone, is released when you exercise. However, overtraining has the exact opposite effect. It raises the body’s cortisol levels, which can increase the risk of extreme mood swings, chronic stress, and clinical depression.

Maintaining a healthy lifestyle is the key to staying fit. But doing anything in excess, including exercising, can be counterintuitive. Just ensure that you work out according to your body’s capability and follow a healthy diet to achieve a fit body. And figure out which type of exercise is the best for your body according to your fitness goals.

Everyone knows that Vitamin D as a critical nutrient for bone development and health.

But did you know that it may also play a huge role in your overall recovery and athletic performance as a runner?

That’s what we’re going to cover today.

In this article, I’ll explain why vitamin D is important for runners and how to get enough each day.

Sounds great?

Let’s get started.

What is Vitamin D

Vitamin D is a key nutrient getting a lot of attention from those interested in optimal performance and health.

The nutrient belongs to a group of fat-soluble steroid-like compounds, which means that it dissolves in fats and oils and can be kept in the body for a long time.

Vitamin D can be classified into two major forms:

• Vitamin D2 (ergocalciferol), also known as pre-vitamin D, is found in some plants, yeasts, and plants.
• Vitamin D3 (cholecalciferol), also known as the sunshine vitamin, is the most active in the body and is synthesized in the skin following sunlight exposure.

(Of the two, D2 (cholecalciferol) is abundant in animal foods, like egg yolk and fatty fish.)

The Importance of Vitamin D

The sun is the main source of Vitamin D for most people since the nutrient isn’t commonly available in foods. That’s why this may cause problems in people who don’t get enough sun exposure.

And here’s the kicker.

Research has reported that a drastic number of athletes are Vitamin D deficient, and these low levels have dire effects on muscle endurance, strength, and power.

This is blamed on a lack of sun exposure, which is the primary nutrient source. Anything that inhibits your sun exposure can compromise vitamin D levels.

That’s why athletes who spend most of their time training indoors are especially prone and athletes who train at high altitudes.

What’s more?

Some runners may under-fuel, which can put them at a higher risk for vitamin D deficiency

Why this should be alarming?

Research has also shown that athletes with low Vitamin D levels are more prone to stress fractures and other musculoskeletal injuries. They also tend to experience higher rates of inflammation following high-intensity exercise.

In contrast, research has also reported that healthy levels of Vitamin D can positively impact muscular endurance and strength.

One example is a research review from the journal Physical Activity and Nutrition that reported that having healthy vitamin D levels positively impacts athletic performance in endurance sports—running is no exception—among other benefits.

Not only that, more and more research has found that having an increased level of the vitamin was associated with a lower rate of injuries and overall better performance in athletic performance.

Let’s dive into some of the benefits.

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

The Benefits of Vitamin D For Runners

Here are some of the main benefits of having optimal Vitamin D levels.

Bone Strength

Logging the miles is stressful.

Every step you take impacts your bones. Multiply that by the many miles logged over months, and years, of training; stress fractures in your feet, shins, or femurs, are hard to avoid.

Here’s the good news. Plenty of research has linked Vitamin D deficiencies to bone-stress injuries.

The nutrient is needed for the development of strong, healthy bones. Research shows that low nutrient levels can greatly increase the risk of stress fractures.

Want proof? Here’s one.

Research published in the American College of Foot and Ankle Surgeons followed 53 subjects with stress fractures and reported that 83 percent had vitamin D levels below 40 ng/mL, and around 53 percent had levels under 30 ng/Mr.

In other words, over 80 percent of the patients had sub-par vitamin D. This is more than a coincidence.

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

Immune Function

Want to veer off the cold and stay healthy all season? High vitamin D might be the answer.

Research has found a strong link between poor vitamin D levels and autoimmunity conditions. However the link between the vitamin and respiratory infection is still debatable.

Again, don’t take my word for it.

Research that looked at 225 endurance athletes over the winter reported that a drastically higher proportion of D-deficient participants experienced an upper respiratory tract infection (URTIs) such as sore throat, colds, coughs, etc. They also came down with worst symptoms than those in the healthy level group.

That’s not the whole story.

Another research reported that supplementing 5000IUs a day with vitamin D3 for a month during the cold season improved immune function and lowered the rate and severity of URTIs in taekwondo athletes.

Additional Resource – Creatine For Runners

Recovery

Research assessed 35 ultra runners, with one group receiving a big boost of 150,000 IUS 24 hours before the race and the other group getting a placebo.

Next, the researchers analyzed inflammation markers in both groups.

The result?

Both groups had higher levels of Vitamin D in their blood. This shouldn’t be a surprise since Vitamin D is released to reduce inflammation and aid in immune function.

But the group of runners who got the placebo experienced much higher markers of inflammation after the race.

Again, this shouldn’t come as a surprise

Additional resource – Running supplements for runners

Improved Power and Performance

Research has reported that optimal vitamin D levels can improve performance and that an increased intake can boost some strength and power measures in athletes.

Research has shown that optimal vitamin D levels can positively impact endurance performance and muscle strength.

Additional resource – CBD oil for runners

The Risks of Low Vitamin D

Since optimal levels of vitamin D play so many important roles in the body, a lack can definitely affect endurance and strength and boost injury risk.

Again, don’t take my word for it.

Research has reported that athletes in The National Football League (NFL) with low levels of nutrients were at a higher risk of bone fractures.

Another research found that over three-quarters of patients with ligaments and cartilage injuries and half of the patients with muscle and tendon injuries have poor vitamin D levels. This is another proof of the increased injury risk caused by lack of nutrition in this area.

That’s the whole story.

Poor vitamin D levels can also boost your risk of muscle weakness, muscle myopathy, and chronic fatigue. This is especially the case for long-distance runners.

Additional resource – Your guide to runners cough

Symptoms of Vitamin D Deficiency

Though not everyone experiences symptoms, red flags of poor vitamin D can include:

• General aches and pains
• Chronic fatigue
• Muscle weakness
• Being prone to frequent infections

A blood test is the best way to check for vitamin D deficiency.

To err on the side of caution, consult your doctor if you suspect that you might be D deficient or have any health issues.

High-Risk People

If you fall into any of the following three categories, there’s a strong chance of having low vitamin D:

• If you spend a lot of time indoors
• If you have dark skin
• If you live farther away from the equator

How Much Vitamin D Runners Need?

The recommended daily allowance for vitamin D differs from country to country, and it’s often within the 400IU to 800IU per day.

For example, according to the Institute of Medicine, the recommended daily allowance is about 600IU per for those younger than 70 years old and 800IU per day for those over 70 years old.

However, some research suggests that 400-600IU per day might not be enough for optimal bone health in athletes. Instead, the research has pointed out that athletes may need to take in roughly 2000 to 5000IU a day from various vitamin D sources to meet their daily needs.

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

How To Get Enough Vitamin D

Take the following steps to ensure optimal levels of Vitamin D.

Get More Sun

Diagnosed with vitamin D deficiency? Then your first step is to get more sunshine. The rule of the sun is ensuring healthy vitamin D cannot be overstated.

Research shows that with just a quarter of your body’s skin exposed to sunlight, you can synthesize enough of the nutrient for one day with around six minutes of sunlight exposure in the midday sun.

That’s why, as a runner, if you tend to run early in the morning or at night, consider switching to lunchtime runs. I’d also recommend scheduling your training between 10 am and 4 p.m.

Keep in mind that the more your skin is exposed, the higher the chance of making enough vitamin D, so reveal your legs and arms but avoid getting sunburn or frostbite.

Additional Resource – Running in polluted areas

Diet Sources

As previously stated, your diet isn’t the most reliable way to get vitamin D, but eating there right foods does help.

Only a limited range of foods contain vitamins. These include:

• Eggs
• Meat
• Oily fish such as trout, salmon, and sardines
• Fortified milk

Remember that vegetables, grains, fruits, nuts, and cereals pack very little vitamin d—sorry, vegans.

When To Supplement

If you are at high risk for a deficiency, I’d strongly urge you to take a daily vitamin D supplement.

The truth is that supplementing with vitamin D can boost physical performance strength and reduce injury risk, especially in those who lack the vitamin or are at low levels.

Some health agencies suggest that everyone should be supplemented with vitamin D, especially during the winter, thanks to minimal sunshine exposure from cloudy weather conditions and spending too much time indoors.

According to NOW, the standard recommended level for Vitamin D maintenance is around 2000 IU/day—that’s around two dollars per month, so it’s pretty cheap.

Ideally, opt for a supplement that contains vitamin D3, which is the more readily available form.

The nutrient often comes in oil-based capsules, but if you take it in powder form, make sure to consume fatty foods to boost absorption.

The only time you should think twice before supplementing is if you have any health conditions predisposing you to hypercalcemia (high calcium levels in the blood), sarcoidosis, granulomatous disease, lymphoma, Lyme disease, kidney diseases, or if you’re under certain medications. Your doctor will know better.

Does Supplementing Work?

Research out of the Journal of International Society of Sports Nutrition assessed the impact of vitamin D supp on the skeletal muscles of endurance runners.

This research assessed how the subjects’ bodies reacted to supplementing over a 3-week period. In the end, the researchers reported that three weeks of supplementing with vitamin D positively impacted serum 25OH levels in endurance-trained runners.

What’s more?

Supplementing may also reduce post-exercises biomarkers such as creatine kinase, myoglobin, troponin, and lactic dehydrogenase levels.

Additional resource – Best sources of electrolytes for runners

What Type Of Vitamin D Supplement To take?

So which one is more powerful and efficient?

Again we turn to research.

Research has found that D3 is the more powerful and efficient form and is better absorbed and utilized than D2

The supplement takes many forms, such as pills, liquid drops, power, etc.

Vitamin D3, or cholecalciferol, consists of the neutral form of the nutrient that your body synthesis from sunlight. It’s often made from the fat of lamb’s wool.

Be careful with supplements, as vitamin D toxicity can cause digestive issues, nausea, decreased appetite, and frequent urination.

Vitamin D toxicity

Too much of a good thing is always problematic. That’s why you should be wary if you frequently supplement with high doses—especially if you’re not under medical supervision.

The main symptoms include:

• Muscle weakness and fatigue
• Decreased appetite
• Frequent vomiting
• Dehydration
• Calcification of soft tissue (in rare cases)

Vitamin D For Runners  – The Conclusion

There you have it. If you’re runner and serious about achieving optimal health, getting enough Vitamin D everyday should be a priority on your list. The rest is just details.

Feel free to leave your comments and questions below.

Have a great day

David D.

As a runner, you are constantly working to keep yourself fit and healthy. Running is a passion that requires a conscientious commitment, which is exactly the sort of thing that improves the quality and length of your life. As such, you may be wondering if there is life insurance geared specifically towards runners.

While you are unlikely to find insurance products designed for runners, being a runner can impact your life insurance. You can choose the best option from the types of life insurance available with your specific needs in mind. Your runner’s lifestyle may also impact your premium, if you choose life insurance that requires a medical examination.

Life insurance can be confusing for anyone. Here’s what you need to know about life insurance as a runner.

What type of runner are you?

Before getting into the ins-and-outs of life insurance itself, it is important to reflect on how the type of running you do impacts your body.

If you run a few miles every day and occasionally complete a half-marathon, your health is likely ideal for a life insurance medical. Your heart health is likely benefiting from all the cardio, and since you are not pushing your body to extremes, it is likely in great shape too.

If, however, you regularly run marathons (and practice running long distances between those marathons), you may have experienced some issues impacting your muscles, tissues, bones, etc. That being said, these issues are unlikely to raise your premiums, as they are not injuries that put you at a higher risk of untimely death.

The same cannot necessarily be said for trail runners. Life insurers ask about any dangerous hobbies. Depending on the types of trails you run, your hobby could be considered dangerous. In most cases, you won’t have to worry. Only if you are trail running on mountains where accidents happen or where the elements are particularly risky might this come into play.

What life insurance should you get?

The good news is that as a runner, you will probably benefit from a medical exam by getting lower premiums. There are plans which don’t require medicals, but if you’re confident about your health, there is no need to avoid an exam.

In terms of the type of life insurance itself, there are two main categories: term insurance and whole life insurance.

Term life insurance covers you for a specific period of time – usually around twenty years. Many people get term insurance when they are in the prime of their life. It will take care of their families while children are still in school, but will not benefit them in any way once the term ends. It is the cheaper type of life insurance.

Whole life insurance, on the other hand, covers you for the rest of your life. Rather than paying a premium so as to get a fixed payout in the event of death, your premiums contribute to the eventual payout. Whole life insurance is significantly more expensive, but is perfect for people building real wealth for their families.

Your choice of life insurance will have more to do with your career and ambitions than with your running lifestyle (unless running is your career, of course). Choose whatever makes most sense to you, but try to do so as soon as possible. The younger you are when you start a life insurance policy, the cheaper it will be.

Do you need life insurance?

As a runner, you may be healthier than most of your agemates. Your heart health may be exceptional. Do you really need life insurance if you are healthy?

Unfortunately, no one can control everything that happens to them. Even if you manage to keep your heart healthy, there are other illnesses which you might get. There is also the possibility that you will be in an accident or simply in the wrong place at the wrong time.

Waiting until you are diagnosed with an illness to get life insurance is unwise, as you may not be able to get cover at that point. Getting life insurance when you are young and healthy is the best decision. It will ensure that your family is taken care of, without you having to spend too much money every month.

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

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

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

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

Let’s get started!

What is A Bruised Toenail From Running?

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

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

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

The Complications

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

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

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

The Causes of Bruised Toenails

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

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

Additional Resource – Your Guide to Groin Strains While Running

Symptoms of Infection After Nail Injury

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

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

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

Additional resource – Labral tears in runners

Other Causes Of Bruised Toenail

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

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

Additional resource – Labral tears in runners

How To Treat Bruised Toenail

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

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

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

Here are some steps to consider:

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

Additional Resource – Your Guide to Groin Strains While Running

How To Prevent Bruised Toenails From Running

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

Here are some of the measures to consider.

Get The Right Shoes

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

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

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

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

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

Additional resource – Guide to big toe pain from running

Tie Your Shoes Properly

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

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

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

Here’s how:

Avoid Too Much Downhill Running

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

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

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

Keep Your Toenail Short

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

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

Go For the Right Socks

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

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

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

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

Increase Mileage Slowly

Now, let’s talk about increasing your mileage.

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

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

Visit a Professional

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

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