KT Tape for Shin Splints: How to Tape and Relieve Shin Splint Pain

KT Tape for Shin Splints: How I Taped My Way Out of the Pain Cave

You know that moment when you’re cruising through a sunrise run—legs humming, mind clear—then bam, sharp pain slices through the front of your shin like a hot knife? Yeah, that one. That’s the misery of shin splints.

I’ve been there. My girlfriend’s been there—she actually broke down mid-run during her half-marathon prep because of it. We both know how defeating it feels. You’re logging miles, chasing goals… and then suddenly, even walking to the fridge feels like punishment.

Turns out, one of the simplest tools in our recovery kit was a stretchy strip of KT tape. I was skeptical too. Like, how is tape supposed to fix something that feels like your shin bone’s trying to snap in half? But once I slapped it on—and saw my girlfriend jog pain-free for the first time in weeks—I knew this stuff wasn’t snake oil.

Let’s break it down. I’ll show you exactly how to tape for shin splints, what the research says, and how I’ve used this simple trick to get back on my feet faster—without dropping cash on fancy gear or skipping training for weeks.

What Are Shin Splints, Really?

The technical term is medial tibial stress syndrome (yep, sounds intense), but for runners like us, it just means pain that creeps—or stabs—along your shinbone, usually on the inside edge.

It’s basically your lower leg screaming from too much stress. Whether it’s ramping up mileage too fast, pounding pavement without enough rest, or wearing dead shoes, the tissues in that area get inflamed. Flat feet and overpronation? Big culprits too. If you’re coming back from a break and trying to go beast mode too soon, you’re also in the danger zone.

I’ve seen this over and over with clients—and lived it myself. According to Healthline and PMC, shin splints hit between 13–20% of runners and make up around 60% of all lower leg overuse injuries. That’s not a small club.

How KT Tape Helps Shin Splints (Science + Real Life)

I didn’t believe in tape until I saw it work. Here’s why it’s earned a spot in my gear drawer:

1. It Reduces Pain and Inflammation

KT tape lifts the skin slightly—just enough to improve blood and lymph flow. That extra circulation helps flush out gunk and reduce swelling.

In one PubMed-backed study, runners who taped their shins for just a week had less pain and better leg function than those using shoe inserts.

Think of it like peeling the pressure off your sore shin. That space matters. It speeds up healing and eases soreness, especially after a hard effort.

Real Talk: My girlfriend said it felt like her shin could breathe again. That alone made it worth the 60 seconds it takes to tape up.

2. It Supports—Without Locking You Down

This isn’t a clunky brace. KT tape moves with you. It hugs your leg but still lets you run, squat, walk—whatever.

Better yet, it “talks” to your nervous system through your skin, telling your muscles to chill out and stabilize. That’s huge when your leg’s overreacting and firing in weird patterns to avoid pain.

As a coach, I’ve had athletes tape up, test a few strides, and smile like they just dodged a season-ending injury. It builds confidence—and sometimes that’s half the battle.

3. It Speeds Up Recovery

More blood flow = more healing. Simple.

When I taped up after flare-ups, I noticed less lingering pain the next day. My girlfriend shaved a couple of recovery days off her usual downtime just by keeping the tape on post-run.

It’s not magic. But pair it with smart rest, strength work, and a gradual return—and you’ve got a solid recovery plan.

4. It’s Cheap, Easy, and Actually Useful

One roll of tape costs less than your morning smoothie. And you don’t need a degree to use it. Just follow a few steps (I’ll show you), and you’re good to go.

It sticks through sweat, showers, long runs—you name it. I’ve even taped up my Achilles and knee with the same roll.

Honestly, KT tape is like the duct tape of running injuries. Cheap, reliable, and surprisingly effective when you just need to keep moving.

Fast Fact to Remember

➡️ A RunnersWorld piece reported that KT tape users had less shin pain in just one week compared to those using shoe inserts.

So yeah, it’s not just placebo. It works—when used right.

KT Tape Is Not a Magic Fix — But It Has Its Place

Let’s get something straight: KT tape isn’t a miracle. It’s not going to fix your shin splints by itself. Think of it like a solid backup player — helpful, but it’s not going to win the game for you. That’s on you.

I’ve seen it work. I’ve also seen people slap it on and expect pain to disappear while they keep running like they’re bulletproof. Doesn’t work like that. In fact, some old-school runners on Reddit argue KT tape is just a fancy placebo. And honestly? If you don’t fix the real reason your shins are hurting, they’re not totally wrong.

One guy said it best: “Only good form and strong legs prevent shin splints. Everything else is a distraction.” Harsh, but not wrong.

My Take as a Coach

I’ve coached runners who use tape like it’s duct tape for injuries — wrap it on and keep pushing. I’ve done it myself. But here’s what I’ve learned: if your form is off or your legs aren’t ready for the pounding, no amount of tape will keep the pain away forever.

Take my girlfriend, for example. She ramped up mileage way too fast and skipped calf work. Her shins lit up. We taped her up, sure — it helped her get through some light runs. But that wasn’t the solution. We pulled her back a bit, added calf/ankle strength work, and switched her to more cushioned shoes. Boom — progress.

The Real Work: Fix the Root

KT tape should be one piece of your game plan — not the whole playbook. Here’s what else you need to focus on if you want to get rid of shin splints for good:

1. Rest & Don’t Be a Hero

If your shins hurt, back off. Don’t be that runner limping through miles thinking it’s “just soreness.” Shin splints ignored can turn into something nastier — like a stress fracture. When the pain flares up, take a break or cut your miles way down. Once it settles, build back slow — no more than 10% increase per week. That’s the old rule, and it still works.

👟 Quick check-in: Have you pushed too far, too fast lately?

2. Strengthen What’s Weak

Most shin pain comes from weak calves and hips. Your legs aren’t absorbing the force, so your shins take the hit. That’s what happened with my girlfriend. We added toe raises and band work for her ankles and calves — and within a few weeks, the pain backed off big time.

If you’re not already doing calf work, you’re missing the basics. Add glute and hip strength too — strong runners are balanced runners.

💪 Question: Are you doing anything to build strength, or just logging miles?

3. Fix Your Form & Check Your Shoes

Overstriding? Landing heavy on your heels? You’re punishing your shins. Start listening to your footsteps — aim for quiet landings. Soft, midfoot strikes will save your lower legs.

And your shoes? If they’re old, worn out, or just not right for your foot type (like flat feet or overpronation), they’re part of the problem. Consider arch support or orthotics if needed. I’ve had athletes tape their arches in addition to their shins to get through rough patches — it can help.

👣 Takeaway: Tape won’t do much if your stride and shoes are out of whack.

4. Ice & Stretch (Don’t Skip This)

After a run, hit those shins with ice for 10–15 minutes. It calms down inflammation. Then stretch. Tight calves pull on your shins — foam roll them too. This part isn’t flashy, but it keeps your legs running smooth.

🧊 Real talk: Are you doing this consistently or just when things hurt?

5. Cross-Train & Run Smarter

Sub in cycling or swimming when things flare up. Your lungs stay strong without pounding your shins. Also, ditch the concrete jungle sometimes — trails and grass are way easier on your legs. Too much pavement is a shin killer.

🚴‍♂️ Tip: Mix it up. More variety = less overuse = happier shins.

Don’t Ignore Serious Pain

Here’s the part most runners don’t want to hear: if your shin pain sticks around even when you’re not running, get checked out. You might be dealing with a stress fracture. That’s not something you can tape your way through.

Frequently Asked Questions (FAQs)

Q1: Does KT tape really help with shin splints?

Yep, it can help — not as a miracle cure, but as a solid tool for keeping you moving when your shins are screaming. It won’t fix the root cause, but it sure can take the edge off.

I’ve used KT tape during those stretches when every step felt like I was getting stabbed in the tibia. It made things bearable so I could stay active while I worked on the real problem (like dialing back mileage, strengthening my calves, and checking my shoes).

And the science backs it up: A study found that after just one week, taping reduced shin pain more than insoles did (PubMed study).

So no, it’s not magic. But it’s a damn good band-aid while you work on the bigger picture.

Your move: Ever tried KT tape on angry shins? If so, did it help? If not, is it time to test it?

Q2: How do you tape your leg for shin splints?

It’s pretty simple once you’ve done it a couple of times. You don’t need to be a PT to figure this out.

Here’s the gist:

• Flex your foot.
• Stick one long strip of tape starting near your ankle and run it up along the shin, ending just under the knee — give it a gentle stretch.
• Then slap on a shorter strip across the pain spot horizontally for extra support.
• Rub it a bit to heat up the glue — and boom, you’re good to go.

(If you want the full step-by-step, scroll up — I’ve laid it all out clearly.)

This trick has helped me hit the road when rest wasn’t an option. And I’ve shown plenty of coaching clients how to do it, even in hotel rooms before race day.

Question for you: Do you already use tape? Or still winging it with ice packs and crossed fingers?

Q3: Can I run with KT tape on my shin splints?

Yeah, that’s the point — taping lets you keep running without making things worse (as long as you’re smart about it).

KT tape is built to give support without locking you up. When my shin pain flared during a training cycle, taping let me keep logging miles — though I did scale back speedwork and hills. It didn’t give me a free pass to hammer it. That’s the key: use the tape to help, not to hide.

And if it still hurts? That’s your body throwing a red flag. Switch to biking, swimming, or even just take a couple days off. No tape will save you if you’re just stacking injury on injury.

Think about this: Are you training smart with tape — or using it to avoid resting?

Q4: How long should I leave KT tape on for shin splints?

Most tape brands will hold for about 3 to 5 days. That includes through showers, sweaty runs, and a bit of wear and tear.

In my case, around day 3 or 4 the edges start peeling — especially if I’ve been running in Bali humidity or showering twice a day (which I usually do). If it starts flapping or if your skin gets cranky, peel it off and let your skin breathe for a bit before reapplying.

Don’t layer tape on tape. Let your legs rest too.

Tip from the road: I’ve raced and trained with tape that held up like a champ. But I’ve also had a bad roll peel off mid-run and slap my leg like a wet noodle. Test it before race day.

Bringing It All Together: The Real Takeaway

Look, I’ve had shin splints that made me limp off a trail cursing under my breath. I’ve also made comebacks using nothing but tape, calf raises, and a stubborn refusal to quit.

KT tape won’t “heal” you overnight. But it’s a reliable teammate in your recovery lineup — especially when paired with the right shoes, smart training, and rest when needed.

I’ve seen this stuff help beginners stay consistent, help my girlfriend finish a brutal race series without hobbling, and help me survive brutal back-to-back long runs during peak weeks. It works if you respect it for what it is — a support, not a fix.

So now what?
Grab a roll. Tape your leg. Try it on your next easy run and see how it feels. That small strip of tape might just be the edge you need to get through a tough patch.

Your mission:
Let me know how it goes. Are you giving KT tape a shot this week? Drop a comment or DM — I’m always curious how it works for other runners.

Stay strong, take care of those legs, and never let a little pain stop you from chasing big goals.

Ready to take action? Your shins won’t tape themselves! Give this taping method a shot and let me know how it goes. Here’s to many miles of happy, healthy running ahead. Stay strong, stay positive, and take care of those legs!

Happy running and speedy recovery!

Meta Title: KT Tape for Shin Splints: How to Tape and Relieve Shin Pain

Meta Description: Learn how to use KT tape for shin splints to relieve pain and recover faster. Step-by-step taping instructions plus expert tips to help you run pain-free.

Whether you just took up running or a serious athlete, log enough miles, and you’ll experience aches and pains in your muscles, joints, bones, and connective tissue.

In some cases, you might able to keep running through the discomfort, but often serious running pain means that you need to assess your running routine, even stop training altogether.

So how do you know when it’s okay to run through the pain, when to slow it down, and when to rest and go see a doctor?

If you’re looking for answers, then you’re in the right place.

In this post, I’ll briefly explain the different types of running pains, with suggestions on when it’s okay to keep training and when to stop.

Sounds great?

Let’s get started.

Word of caution. Let the record clearly state that I’m not encouraging anyone to keep running through injury.

If you have chronic pain, get it checked out by a professional.

I’m not a doctor nor play one on the internet.

Measure your Pain

Running pains are not created equal.

Instead, these come in many forms, whether it’s a sore muscle, achy joint, bone fracture, inflamed tendon, or throbbing headache.

They also vary from one runner to the next.

To help you decide how to best react to these running pains, consider grading them on a pain scale of 1 to 10.

Here’s how.

Mild Pain 1-3

You experience it at the beginning of a run, but it usually subsides as you start to warm up and continue running.

In general, it’s safe to run through mild pain.

If you have any problem areas, opt for the RICE protocol after your session.

Moderate Pain 4-6

This type of pain manifests as you start running, but stays at a tolerant intensity throughout the workout.

While you can still run through it, it’s better to listen to your body and adjust your training approach accordingly to prevent things from getting worse.

Severe pain – 7 to 10

This type of pain is so serious that you feel it before, during, and after your runs.

In fact, the agony increases as you log in more miles, forcing you to limp or change your gait.

Never run through this type of pain as it will do you more harm than good.

Instead, take as many days off from training as long as you have symptoms.

You should also consult your doctor, who will recommend the right treatment and prevention options to help you return to running pain-free.

Where is the pain?

Now let’s dive into some of the most commonly affected limbs while running.

Pinpointing the exact affected area can help you determine what’s going on and how best to proceed.

Pain Region – The Head

If you’re experiencing a headache after running, it could be caused by bright sunlight (especially squinting), dehydration, or exhaustion (due to swelling blood vessels).

To avoid it, make sure (1) you’re drinking plenty of water before, during, and after your runs; (2) wear a hat with a brim and running sunglasses when running in the sun; and (3) change your running duration or time of the day.

But if you often get headaches after running, or suffer from any other unusual symptoms, such as a stiff neck, confusion, double vision, vomiting, or God forbid, fainting and loss of consciousness, then seek medical care.

Pain region – The Foot

Since the feet take the brunt of the repetitive pounding of the sport, it’s an injury-prone region in runners.

The foot is an incredibly complicated structure made up of a network of bones, tendons, ligaments, muscles, and fascia that work together in harmony and serve as the foundation to every running step you take—and there are plenty of things that can go awry with this key body part.

One dysfunctional cog and the whole machine can be slowed down to a screeching halt—or stop functioning altogether.

Let’s look at a few issues.

Reason 1 – Improper Running Shoes

If your feet feel tingly or numb, poor blood circulation could be the culprit.

Check if your shoes are too tight.

If it’s the case, loosen them up and give your toes enough wiggle room.

Apply the RICE protocol as soon as you get home.

Seek medical care if the numbness persists.

Reason 2 -Heel Pain

If you experience most of the pain in your heel, especially if it’s worse in the morning, you could be dealing with plantar fasciitis.

Every case is different.

You might push through mild plantar fasciitis, but in other cases, any extra miles can cause more damage to the ligament.

If your pain is severe, stop training for a few days, then start running again once you’re pain free.

Reason 3 – A Blister

Blisters are by no means a serious injury, thereby, running through them should be no problem, as long as you minimize the friction against your skin.

Apply gel, jelly-like blister bandages or put a tissue over the affected area

Pain Region – The Shins

The lower leg, including everything between the knee and ankle, is a prime spot for aches and pain thanks to running’s high impact nature.

Runners can suffer from a couple of different overuse injuries that strike this region.

Reason 1 – Shin Splints

If the pain is neither on the front or the back of the shins, you could have shin splints, which is a common overuse injury among beginner runners who try to do too much too soon.

Shin splints are the catch-all term used to describe pain below the knee either on the inside part of the leg (medial shin splints) or on the front outside part of the leg (anterior shin splints).

Shin splints can often be treated with rest and ice, but if symptoms don’t improve, consult your physician to make sure you have a stress fracture.

Reason 2 – Stress Fracture

If the pain starts off mildly and gradually gets worse the more miles in, it could be a stress fracture, which requires immediate medical attention.

Stress fractures consist of small cracks, or severe bruising, in a bone that causes discomfort and pain.

It often strikes runners in the shins and feet.

The condition happens when muscles become fatigued and can no longer absorb added shock.

Taking time off running is essential as continued strain on the bone can lead to more serious injury.

And you don’t want that.

Pain Region – The Ankle

Your ankle joint is one of the most important running joints—so it’s no surprise that it’s a common source of pain.

The joint forms the connection between your body and the ground, and there are several roots for running-induced ankle pain.

The following are the most common:

Reason 1 – Ankle Sprain

If you sprain your ankle during a run, stop running, especially if the joint is swollen or the pain is intense.

Running on a sprained ankle may damage the affected ligament, making you prone to further injury.

As a rule of thumb, get home straightway, and apply the RICE method.

Try to keep the affected joint mobile but don’t overstress it.

Reason 2 – Achilles Tendonitis

Experience soreness on the back of the ankle?

It could be Achilles tendonitis, which is an overuse injury of the Achilles’ tendon, the large tendon that attaches your calf muscles—the gastrocnemius and soleus— to the back of your heel bone.

Under repeated load, the tendon contracts and is forced too hard, resulting in inflammation or irritation.

If you have it, stop running and go home.

Next, rest, apply ice, compress, and keep the affected limb raised above heart level.

Pain Region – Knees

The knees are a problematic area for runners as there are different overuse injuries that involve knee pain.

In fact, out of all aches and pains that plague runner, knee pain from running is the most frustrating and debilitating.

Reason 1 – Runners Knee

If you feel pain under or around the kneecap, runners’ knee might be the culprit.

Also known as patellofemoral pain syndrome, the condition consists of damage to the cartilage under the kneecap, and it’s often caused by movements that load the knee joint on a flexed position.

Stop running for a few days, and RICE the affected knee.

You should also work on strengthening your quadriceps and stretching your hamstrings and hip muscles.

Reason 2 – Iliotibial Band Syndrome

If you feel pain around the knee on the outside of your leg, it could be the inflammation of the iliotibial band.

The IT band stretches along the outside edge of the upper leg, from hips to the knee.

Rest immediately the moment you notice IT band pain.

That means shorter distances or no running at all.

The condition can turn chronic if you don’t give yourself a break from running.

Reason 3 – Patellar tendon strain

Feel the pain just below the kneecap?

If so, it could be a patellar tendon strain, which is an inflammation of the tendon surrounding the kneecap (patella).

This tendon is a key part of leg structure, attaching the patella to the shinbone as well as helping keep the patella in line as the leg bends and straightens during the running gait.

Running through a tendon strain is asking for trouble.

If the pain doesn’t subside within a few days, have it looked at.

Pain region – The Hips

Prolonged sitting often causes tight hip flexors, which are usually made tighter the more miles you log in without following a consistent stretching routine.

That’s why hip pain from running is a common concern in the running world.

Reason 1 – Typical Soreness

When it’s just soreness.

In most cases, the pain subsides as you get fitter and gain more experience running.

You should also stretch and use a foam roller to improve mobility and release tension in that area, especially in the hip flexors.

Reason 2 – Bursitis

If you notice pain or swelling directly in the joint, then you could be dealing with hip bursitis.

If it’s the case, halt your running routine and opt for pain-free cross-training options and stretches you can do at home.

Pain region – The Lower back

Running’s high impact nature can take a toll on your back, causing soreness in the lower back, especially in runners taking up the sport for the first time.

Experience back pain during a run?

Try stopping and stretching for a few minutes.

If symptoms don’t improve, stop running altogether, and seek treatment.

Most cases of back pain are caused by a specific cause that you need to address before it gets better.

To prevent lower back pain in general, work on strengthening your core as well as trunk control and unilateral lower-body resistance training.

Pain region – The Chest

Stop running on the sport if the pain is spreading to your neck or shoulder and/or being accompanied by double vision, breathlessness, profuse sweating, and faintness.

In some cases, these are the symptoms of a heart attack.

Next, seek medical help immediately —or pray someone is nearby to help.

Conclusion

There you have it.

The above covers some of the most common pains runners experience during training as well as how to proceed in the presence of pain.

The key thing is to always listen to your body and readjust your training approach accordingly.

The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.

If you’re a beginner looking to delve into the world of running strides, you’ve come to the right place.

Running strides can be a valuable addition to your training routine.

They introduce your body to faster paces and speedwork, help you prepare for challenging sessions, and allow you to loosen up after easy workouts. In essence, by incorporating strides into your running routine, you’ll be taking significant steps toward achieving your running goals.

So, what exactly are running strides, and why are they important? In this post, we’ll answer these questions and guide you on how to integrate strides effectively into your weekly running regimen. Let’s dive in and get started.

What are Strides in Running?

Whether you’re a 10K beginner, cross country athlete, or training for the 9^th marathon, strides are key for building coordination and speed—the kind you need to reach your full running potential.

Strides, also referred to as accelerations, are a valuable tool in a runner’s training regimen, regardless of their experience level. These short bursts of speed can help you build coordination, increase speed, and enhance your overall running performance.

Strides are brief, controlled bursts of speed during a run. They typically involve transitioning from a relaxed jog to nearly 95 percent of your maximum speed and then gradually decelerating to a stop. The goal is to run smoothly, focusing on good form and controlled effort.

Purpose of Strides:

Strides serve several purposes in a runner’s training routine:

• Speed Development: Strides help improve your top-end speed, which can be beneficial for finishing races strongly or achieving personal records.
• Running Mechanics: During strides, you can concentrate on your running form, ensuring that you maintain proper posture, arm movement, and foot placement.
• Coordination: Strides enhance your neuromuscular coordination by requiring precise control over your running motion.
• Anaerobic Capacity: These short, intense efforts engage your anaerobic energy system, improving your body’s ability to handle faster paces.

Why Do I Need To Do Running Strides?

Running strides, those brief and speedy bursts during your workout, offer a multitude of advantages that can significantly boost your running performance. Let’s dive into why you need to incorporate them into your training regimen:

1. Speed Enhancement:

Strides provide a convenient way to introduce speed work into your training routine without dedicating an entire day to high-intensity workouts.

They help you acclimate your body to running at a faster pace, preparing you for hard training sessions or races.

2. Improved Running Technique:

Strides are an effective tool for refining your running form and enhancing your running economy. By reinforcing proper running techniques, they make you more efficient.

They encourage a focus on aspects like posture, arm movement, and foot placement, promoting better running mechanics.

Strides can also increase your stride length, further improving your running mechanics and speed.

3. Time-Efficient:

Perhaps one of the most appealing aspects of strides is their time efficiency. You can reap significant benefits in just a few minutes.

Strides can be seamlessly integrated into your training, whether it’s after an easy run as post-run drills or as part of a structured workout.

4. Versatile Location:

Strides don’t require a specialized location. You can perform them virtually anywhere as long as you have enough space to accelerate and decelerate safely.

Whether it’s a track, a grassy field, or a quiet road, you can easily incorporate strides into your training terrain.

5. Mental Focus:

Strides demand a high level of concentration and control, which can sharpen your mental focus and resilience.

Mastering the art of striding with precision can translate to improved race performances, as you’ll be better equipped to maintain your form during the toughest moments of a race.

Additional source – Here’s the full guide to average stride length.

How To Perform Running Strides

Here’s a comprehensive guide on how to execute them effectively:

1. Choose Your Terrain:

Find a flat, straight surface that’s long enough to sustain a 30-second burst of speed. A typical range is about 250 to 300 feet, but adjust as needed based on your fitness level.

Ideal locations include tracks, long stretches in local parks, or quiet dead-end streets away from traffic.

2. Start Gradually:

Begin the stride by running at an easy pace for approximately five seconds. Focus on maintaining a quick and short stride during this initial phase.

3. Accelerate Smoothly:

Gradually increase your speed as you progress through the stride. Lengthen your stride and put in more effort.

By the time you reach the three-quarter mark of your chosen distance, you should be running at close to your maximum speed.

4. Decelerate Gradually:

As you near the end of your chosen distance, start to slow down. Shorten your strides and ease into a gentle deceleration.

Avoid abrupt stops, as these can strain your muscles and disrupt your form.

5. Transition to a Jog:

After completing the stride, transition smoothly into a slow jog. This phase helps in recovery and gradually brings your heart rate down.

6. Post-Stride Walk:

Walk for one to two minutes after your stride to facilitate recovery and allow your heart rate to return to a comfortable level.

7. Repeat as Desired:

You can incorporate multiple strides into your workout routine, with each one separated by a short recovery period.

The number of repetitions and the frequency of strides depend on your fitness goals and the specifics of your training plan..

Strides – The Running Technique

When it comes to running strides, having the right form is crucial to maximize their effectiveness and minimize the risk of injury. Here’s a breakdown of the key elements to focus on:

Posture Is Paramount:

Maintain an upright, tall posture throughout your stride. Keep your back flat and your core engaged.

Slightly lean forward from the ankles, creating a subtle forward tilt. This helps you harness the force of gravity for propulsion.

Embrace Relaxation:

Strides should feel effortless and fluid. Avoid tensing up any part of your body.

Unclench your jaw, let your cheeks dangle, and relax your facial muscles. Facial tension can sometimes translate into bodily tension.

Loosen Up:

Keep your body relaxed and free from tension. Ensure your arms, shoulders, and neck are loose.

Let your arms swing naturally at your sides. Avoid overextending or flailing them, as this can waste energy.

Short, Quick Strides:

Keep your strides short and quick to minimize overstriding.

Land Lightly:

Aim to land on your midfoot, closer to your toes, rather than striking with your heel. This promotes a more efficient stride.

A light, controlled landing reduces the risk of jarring impact on your joints and muscles.

Focus on Breath:

Pay attention to your breathing rhythm. Maintain a steady and controlled breath pattern.

Sync your breathing with your stride to ensure a smooth flow of oxygen to your muscles.

Additional resource – Bolt top running speed

When and How Many Running Strides For Beginners

Running strides can be integrated into your workout routine in various ways, each offering unique benefits:

• Warm-up: Strides can be used as part of your warm-up routine. They help elevate your heart rate, increase blood flow to your running muscles, and mentally prepare you for the upcoming run, all of which contribute to improved performance.
• Weekly Runs: Incorporate strides into your weekly runs, particularly during easy runs or as part of your speed workout. This allows you to practice speed and form in a controlled manner while breaking up the monotony of long, steady runs.

To maximize the benefits of strides, try adding them to your routine for a few weeks and assess how they impact your running. As a general guideline, aim to perform strides two times a week, with each session consisting of 4 to 8 strides, each lasting approximately 20 to 30 seconds.

Additional Resource – Here’s your guide to cross-country running

Do A Variety Of Strides

While we’ve covered the fundamentals of running strides, it’s essential to recognize that there’s more to this valuable training tool than meets the eye. F

or beginners and seasoned runners alike, delving into different types of strides can provide a more comprehensive understanding of how to incorporate them effectively into your training regimen.

Downhill Strides:

• Purpose: Downhill strides involve running at a faster pace while descending a gentle slope. They are excellent for building speed, coordination, and leg turnover.
• Benefits: Downhill strides challenge your body in a unique way by emphasizing eccentric muscle contractions, which can enhance strength and stability. They are particularly useful for downhill sections in races.
• Technique: When doing downhill strides, focus on maintaining control and balance. Keep your strides short and quick to avoid overstriding, which can lead to injury.

Uphill Strides:

• Purpose: Uphill strides involve running at an increased effort level while ascending a hill. They improve strength, power, and cardiovascular fitness.
• Benefits: Uphill strides target your quadriceps, glutes, and calf muscles, helping to build strength and endurance for hillier courses. They also improve your aerobic capacity.
• Technique: When tackling uphill strides, maintain an upright posture and focus on driving your knees and arms to generate power. Shorten your stride and take quicker steps.

Strides on a Track:

• Purpose: Utilizing a standard 400-meter track can be an excellent way to measure your strides accurately and gauge your progress over time.
• Benefits: Strides on a track allow you to fine-tune your pacing and get a better sense of your speed improvements. They are a fantastic addition to your speed workout routine.
• Technique: Run one stride along the straight section of the track and recover by jogging or walking around the curve. Repeat this process for several laps.

Progressive Strides:

• Purpose: Progressive strides involve gradually increasing your speed within each stride. They are effective for teaching your body to transition smoothly from easy to hard efforts.
• Benefits: Progressive strides mimic race scenarios where you start at a comfortable pace and progressively increase your effort. They improve your ability to handle pace changes during a race.
• Technique: Start each stride at a slower pace, and then pick up the speed as you go along. The last few seconds of the stride should be at close to maximum effort.

Strides with Form Focus:

• Purpose: These strides emphasize running with impeccable form. They can be integrated into your regular runs to reinforce proper technique.
• Benefits: Strides with form focus help engrain good running habits and make you more conscious of your technique during races and workouts.
• Technique: Concentrate on specific aspects of your form during these strides, such as arm swing, posture, or foot placement.

Progressing Your Running Strides:

As a beginner, incorporating running strides into your training routine is an excellent way to improve your speed, running form, and overall performance.

Although strides have a lot to offer, it’s also key to follow a structured progression plan to ensure continued growth and prevent plateaus.

Here’s how you can progress your stride workouts effectively:

1. Frequency:

Start with one stride workout per week: When you’re just beginning, one session of strides per week is sufficient. This allows your body to adapt gradually to the increased intensity.

Progress to two sessions per week: After a few weeks of consistent strides, consider adding a second session. Ideally, space these sessions a few days apart to allow for recovery.

2. Intensity:

Begin with moderate intensity: Initially, focus on strides that are around 80-90% of your maximum speed. This moderate intensity helps your body adapt to the demands of faster running.

Increase intensity gradually: As you become more comfortable with strides, start incorporating faster bursts, reaching closer to 95-100% of your maximum speed. This higher intensity can further improve your speed and running economy.

3. Duration:

Start with shorter strides: Initially, aim for 20-30 second strides. This duration allows you to focus on form and get used to the feeling of running at higher speeds.

Extend stride duration: Over time, consider gradually increasing the duration of your strides. You can work your way up to 40-60 second strides, but maintain a strong focus on maintaining proper form throughout.

4. Recovery:

Shorten recovery periods: In the early stages, take longer recovery periods between strides to allow for adequate rest. A 1-2 minute recovery between strides is a good starting point.

Reduce recovery time: As you progress, work on reducing the recovery time between strides. Aim for 45 seconds to 1 minute of recovery between each stride.

5. Total Volume:

Start with a lower volume: When you begin, limit the number of strides in each workout. Four to six strides per session can be a suitable starting point.

Gradually increase stride volume: As your fitness and comfort with strides improve, you can gradually increase the number of strides in a single session. Aim for 8-10 strides or more, depending on your goals.

6. Incorporate Variety:

Experiment with different types of strides: As you become more experienced, consider incorporating variations like downhill strides, uphill strides, or diagonal strides. These variations challenge different aspects of your running performance.

Running Strides for Beginners – Conclusion

There you have it.

That’s all you need to know about running strides for beginners.  These are easy to implement and can help you achieve great progress toward your running goals.

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 running strong.

I hate to state the obvious but running is a fantastic way to reduce stress, boost your memory, improve cardiovascular health, and help you live a longer, healthier life.

But did you know that running can also give your sex life a serious boost?

Yes, that’s right—running can improve your sexual performance and satisfaction in ways you may not have expected!

So, how exactly does pounding the pavement spice up your intimate life? Let’s unpack this

Feel-Good Chemicals That Boost Your Libido

Let’s be real—how you feel about your body can have a huge impact on your sex life. Running helps you get fit, and as you improve your body, you naturally start feeling more confident about your appearance. Whether feeling proud of your progress or appreciating what your body can achieve, running builds confidence, making you more comfortable and expressive in bed.

Research from the University of Arkansas found that physically fit individuals rated their sexual desirability higher than those who were less active. It’s simple—when you feel good about your body, you’re more likely to feel confident about being intimate. In a Runner’s World survey, 90% of respondents said running gave them more body confidence in the bedroom. So, if you’re looking for a self-esteem boost, lace up your shoes and hit the pavement!

Improved Confidence

Here’s a fun fact: running can actually improve your stamina in bed!

A study published in the American Journal of Cardiology found that increased running endurance correlated with increased sexual endurance. Every extra minute you can run on a treadmill might translate into an additional two to three minutes of sexual activity. So, the fitter you are, the longer you might last in bed.

Trust me, improving your running stamina can boost your endurance everywhere—even in bed. And trust me, your partner will notice this, too.

Your Orgasms Get More Intense

Looking for more intense climaxes? Running could be your answer.

Research from Finland that examined over 5,500 women in their 40s and 50s found a positive link between regular aerobic exercise and improved sexual satisfaction, including more intense orgasms.

Another study conducted at the Center for Marital and Sexual Studies found that individuals who exercise regularly are not only more likely to orgasm but also experience orgasms more easily and frequently.

So, hitting the trails can do more than just improve your fitness—it can enhance your sexual experience, too.

Your Orgasms Get More Numbered

It’s not just about quality—running can also improve the quantity of your orgasms. A study from the University of California found that participants who engaged in moderate exercise four times a week had 30% more sex and experienced 25% more orgasms after following their fitness routine for nine months.

For men, running can lead to higher testosterone levels, which not only boosts sex drive but also combats hypogonadism, a condition that reduces the production of sex hormones. This condition often leads to sexual disorders like erectile dysfunction. In short, running can help you feel more energized, active, and ready for intimacy.

Running Makes You More Fertile

Running doesn’t just improve your sex life—it can also enhance your fertility. Being overweight or inactive can negatively impact fertility, but regular running can help you maintain a healthy weight and boost fertility in both men and women.

I’m not at the stage of life where I’m thinking about kids yet, but I’ve read about how running can impact fertility. There’s plenty of research showing that staying active can improve sperm quality and boost fertility in both men and women.

For men, studies have shown that running at least three hours a week lowers the risk of impotence by 30%. For women, regular exercise reduces the risk of infertility due to ovulation disorders, according to research published in Obstetrics & Gynecology.

So, if you’re planning to start a family, running can help boost your chances of conception.

Doing It Too Much

As great as running is for your sex life, there is such a thing as too much of a good thing.

In fact, too many miles each week—logging 60+ miles a week—you might reduce your sex drive.

Again, don’t take my word for it.

A study from the University of Connecticut found that male runners who clocked serious miles saw a 30% drop in testosterone levels and a decline in semen quality.

Why? Running too much can lead to a significant reduction in body fat, which affects hormone levels.

Tight clothing (like compression shorts) can also harm sperm quality by creating too much heat in the reproductive area. Balance is key—running in moderation will help boost your sex life, but overdoing it could have the opposite effect.

Actionable Tips for Balancing Running and Sexual Health

To get the most out of your running routine—both for performance and personal life—consider these simple tips:

1. Aim for a Balanced Weekly Mileage. For most runners, keeping your weekly mileage between 15-25 miles is a sweet spot. This range supports cardiovascular and hormonal health without the fatigue that can come with higher mileage. If you’re training for a race and need to up your distance, remember to increase mileage gradually and allow for recovery.

2. Incorporate Rest Days. Rest is as important as your training days. Including at least one or two rest days each week can help prevent overtraining and give your body a chance to recover, which is essential for maintaining healthy hormone levels. Rest days don’t mean inactivity—try light stretching or yoga to stay loose and relaxed.

3. Listen to Your Body. Fatigue and soreness can be signs that your body needs a break. If you’re feeling extra tired, or your libido is lower than usual, consider adjusting your workouts. Balancing intensity and rest is key to keeping both your physical and personal life thriving.

4. Add Strength Training. Adding strength sessions 1-2 times a week can enhance your running performance and support your overall health. Stronger muscles aid in better endurance, reducing fatigue and leaving you with more energy outside of running.

5. Stay Hydrated and Eat Well. Proper hydration and balanced nutrition go a long way toward overall wellness and energy. Drinking enough water and fueling with nutrient-rich foods ensures your body has what it needs to support both your running goals and a healthy libido.

The Conclusion

If there’s one thing I’ve learned from years of running, the benefits extend beyond the physical.

Sure, it makes you fitter, but the boost it gives to your mental and emotional well-being is just as important. And yes, that includes your sex life.

So if you’re wondering whether running can help you last longer in bed, take it from me—it absolutely can.

Feel free to leave any comments or questions below. In the meantime, keep running strong!

Ready to lace up those sneakers and hit the pavement? Well, hold on tight because today, we’re diving headfirst into the world of plantar fasciitis – that pesky, heel-aching injury that can strike fear into the hearts of runners everywhere.

In fact, it’s so notorious in the running community that it’s earned itself a nickname: ‘Runners Heel.’ Yes, that’s right! Plantar fasciitis is the heel’s arch-nemesis, and it’s responsible for a whopping 80% of all those dreaded cases of heel pain.

But here’s the kicker – it’s not just a pain in the heel; it’s also one of the top culprits behind about 1 in every ten running injuries out there.

Fret no more.

In today’s post, we’re diving deep into this condition. More specifically, I’ll be explaining:

• What is plantar fascia
• The causes of the injury
• Why it’s common among runners
• The fastest way to treat it
• How stretching helps
• The link between running surfaces and heel pain
• Exercises you can do to prevent heel pain
• And so much more

Sounds exciting? Let’s get started.

What’s the Plantar Fascia?

Plantar fasciitis is a common cause of heel pain that affects both runners and non-runners. The human body is equipped with this fibrous band of tissue called the plantar fascia. It’s like the support beam of your foot, stretching from your heel (the calcaneum) to the middle of your foot bones, bridging the gap between your heel bone and your toes.

Now, when that support beam gets all irritated and inflamed, that’s plantar fasciitis for you. It’s like your foot’s way of saying, “Hey, I hurt!”

It’s especially common in runners

Plantar Fasciitis is no stranger to runners.

In fact, it’s one of the most frequently reported causes of chronic heel pain. A study published in the Journal of Foot and Ankle Research vouches for this.

And in the realm of running, Plantar Fasciitis is quite the troublemaker. It’s responsible for approximately 8 percent of all running injuries, as revealed by a retrospective study analyzing 2000 running-related injuries.

The Process of The Injury

Plantar Fasciitis kicks off when the delicate fibers of the fascia, that fibrous band of tissue running from your heel to your toes, start to accumulate tiny tears.

It’s like your foot’s way of saying, “Hey, we’ve had enough tension here!”

Initially, it might seem like a minor annoyance, but as you keep pounding the pavement, those small irritations can snowball into a full-blown injury.

The key here is early detection and prompt treatment. Ignoring it could lead to some unpleasant consequences down the road.

Causes of Plantar Fasciitis

Overuse is the main culprit. However, several factors can increase your chances of developing this painful condition.

Here’s the lowdown on some of them:

• Overdoing It Too Quickly: Pushing your limits too fast is a classic mistake. Rapidly increasing your running distance can put undue stress on your plantar fascia, paving the way for injury.
• Carrying Extra Weight: If you’re on the heavier side, your plantar fascia might bear the brunt of the load. Those extra pounds can lead to irritation, pain, and, eventually, Plantar Fasciitis.
• Gender: Surprisingly, women are about twice as likely to develop Plantar Fasciitis compared to men, as indicated by research.
• Inadequate Footwear: Wearing the wrong running shoes can spell trouble. Shoes with insufficient arch support, heel cushioning, or sole flexibility can exacerbate the problem.
• Poor Running Form: If you’re not running with the proper technique, you’re increasing the strain on your plantar fascia. Make sure to follow guidelines on proper running form to minimize the risk.
• Mobility Issues: Research suggests that a tight Achilles tendon, that large tendon above your heel, can contribute to the development of Plantar Fasciitis. Stretching exercises can help alleviate this problem.

The Main Symptoms

Plantar Fasciitis typically presents with distinct symptoms that can help you identify the condition:

• Gradual Heel Pain: The hallmark of Plantar Fasciitis is the gradual onset of sharp pain on the bottom of your heel, especially near the inside of the foot.
• Morning Discomfort: You might notice intense heel pain during your first few steps in the morning. This phenomenon is often referred to as “first-step pain.”
• Pain After Rest: After periods of rest, such as sitting for a while or getting up from a chair, you may experience heel pain.
• Aggravation with Activity: Activities that put pressure on your feet, like climbing stairs or standing for extended periods, can trigger or exacerbate the pain.
• Evening Recurrence: The heel pain may temporarily subside during the day, but make a return in the evening.

Treatment of Plantar Fasciitis

As I have already clearly stated, the condition can be a real nagging injury that only gets worse the longer it’s present.

Hence, the sooner you put in place an aggressive treatment plan, the better off you’ll be, both for the short and long term.

For that, here is the step-by-step treatment plan you need to follow:

Rest

Taking a break from activities that aggravate your condition, such as running and high-impact exercises, is essential. The duration of your rest period can vary depending on the severity of your condition. It might last a few days, several weeks, or even a few months. Pay attention to the intensity and frequency of your pain as a guideline for when to resume activity.

Keep in mind that Plantar Fasciitis typically develops over time due to accumulated injuries, so it’s important to give your foot the time it needs to heal properly. Resting is a crucial step in the recovery process.

Additional resource – How to Prevent ITBS in Runners

Massage for Reducing Pain

Self-massage and soft-tissue manipulation can provide relief from Plantar Fasciitis pain.

Here’s how you can do it:

• Get a golf ball or a similar round, hard object.
• Gently roll the affected foot back and forth over the ball.
• Start with a few minutes a day and gradually increase to 5 minutes daily.

You can also use a frozen water bottle by rolling it under your injured foot.

Active Release Technique is a more advanced soft-tissue manipulation technique that may help alleviate Plantar Fasciitis pain. While scientific evidence supporting its effectiveness is limited, some individuals find it beneficial.

Try Orthotics

Consider using Over-The-Counter (OTC) orthotics to provide additional arch support, especially if you have a history of Plantar Fasciitis, faulty foot mechanics, or high arches. Research indicates that orthotics can help reduce pain and address faulty foot mechanics, a common cause of this condition.

OTC orthotics are readily available and cost-effective compared to custom orthotics, which can take weeks to receive. Ensure you use them in both shoes, even if only one foot is affected. If OTC orthotics don’t provide relief, consult a podiatrist for custom orthotics tailored to your needs.

Additional Resource – Overpronation vs. Underpronation

Kill the Pain

If you’re experiencing severe pain, consider using cold therapy on the affected area. Apply an ice pack (you can use a store-bought ice pack or a bag of frozen peas or corn wrapped in a towel) for 10 to 15 minutes daily.

Additionally, you can take over-the-counter pain relievers like ibuprofen, naproxen, or paracetamol to alleviate pain and inflammation.

Stretch it

Stretching is another effective strategy to expedite your recovery and reduce the risk of re-injury. Incorporate these stretches several times a day, making sure to stretch both feet.

Perform a few (check below) stretches pre-run, in the morning, and whenever you experience soreness or pain after running. A recommended stretching routine involves three to five sets of 30 seconds per stretch.

See a Doctor

If your pain persists despite trying the aforementioned measures, it’s crucial to consult a sports podiatrist.

In some cases, your doctor may recommend treatment options like cortisone injections, foot taping, night splints, or other tools to alleviate symptoms and expedite recovery. In severe cases, physical therapy may be necessary to fully restore plantar fasciitis function.

How to Treat Plantar Fasciitis When Running – The Conclusion

There you have it.

The above measures are some of the best you can implement right now as a part of your running routine to help reduce the risks of developing plantar fasciitis.

If you suspect you have plantar fasciitis—or any other overuse injury—visit your doctor or physical therapist for an evaluation.

The best way to determine the culprit behind your pain and provide a quick path toward full recovery is by doing a full examination of the biodynamics of your ankle, foot, and gait.

As a runner, your feet are your best ally.

They take you wherever you want to go.

But you have to take good care of them to lead a healthy, active life.

The rest is up to you.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Running, ah, it’s the sweet symphony of pounding the pavement, feeling the wind in your hair, and conquering mile after mile. But hold on a second. It’s not all rainbows and butterflies, right?

Sometimes, it’s more like a symphony of aching ankles and a chorus of “ouch” with every step. So, what’s the deal with our ankle buddies in this running journey?

You see, our ankles are truly unsung heroes.

They’re the MVPs of your lower extremities, bearing the brunt of your entire body weight during your daily strolls, exhilarating runs, epic jumps, and even those moments when you’re just standing there pondering life’s mysteries.

In fact, they work harder than your knees and hips, those other weight-bearing joints we tend to fret about.

Now, why are we delving into this ankle talk? Well, it’s simple. If you’re a runner or thinking about lacing up those running shoes, ankle soreness or pain might be a familiar companion. But fear not.

In this guide, we’ll dive into the world of ankle health for runners. We’ll unravel the mysteries behind those aches and pains, exploring the common culprits and their not-so-secret identities.

Together, we’ll learn how to decode your ankles’ messages and keep them happy so you can hit the running trails with confidence.

So, lace up your running shoes, and let’s embark on this journey to discover the secrets of happy ankles while running

Ankle Pain Running Explained

Alright, folks, it’s time to get down to the nitty-gritty of ankle pain while running. You see, our ankles are like a fascinating puzzle made up of bones, ligaments, and tendons.

They’re like the bridge connecting your body to the ground beneath you. But guess what? Just like any puzzle, sometimes they can get a little tricky.

So, what’s the deal?

Well, when something goes haywire with these ankle structures, it can lead to that pesky pain we’re talking about. Now, hold onto your running shoes because there are mainly two culprits here.

First up, we have those sudden, “ouch, I twisted my ankle” moments – yup, you guessed it, it’s the infamous ankle sprain. It’s like the ankle’s way of saying, “Whoa, slow down there, buddy!”

This usually happens when you’re zigzagging through an uneven trail, landing awkwardly, or having a little misstep.

Then, we have the more persistent troublemaker – Achilles tendinitis. It’s like that nagging pain that just won’t go away.

This one’s usually brought on by the wear and tear of running, overuse, or maybe some not-so-comfy running shoes.

Your Ankle Pain Running Guide

Let’s delve a bit deeper into the main causes of ankle pain during and/or after running.

Ankle Pain Running – 1. Ankle Sprain

Picture this: You’re out for your morning run, feeling fantastic, when suddenly, “Ouch!” You experience a sharp pain above your ankle bone. What’s going on? Well, you might just be dealing with the notorious ankle sprain.

An ankle sprain is essentially an injury to one or more of the ligaments that form your trusty ankle joint. Ligaments are like the body’s natural seatbelts, keeping your joints stable and secure. But sometimes, they need a little TLC, too.

Now, how does this drama unfold? Well, typically, it happens when you’re running on uneven terrain, make an unexpected step off a curb, or land in a rather awkward way. In some dramatic cases, you might even hear a little “pop” followed by a sharp, “Hey, that hurts!”

Yep, your ligaments are letting you know they’re not thrilled with your recent moves.

And here’s the kicker – ankle sprains are often accompanied by swelling. So, not only will you feel the pain, but your ankle joint might also decide to puff up like a balloon. Not exactly the fashion statement you were going for during your run, right?

Treatment Of Ankle Sprains

So, you’ve found yourself in the ankle sprain club—welcome, or maybe not-so-welcome, to the party!

But fret not, my running friend, because ankle sprains, while a bit of a nuisance, are actually one of the easier conditions to bounce back from.

Here’s the lowdown on how to kick that sprain to the curb and get back on your running game in no time:

Rest:

Yes, you heard it right, my fellow go-getter. Rest is your new best friend. Give that ankle some well-deserved downtime. Don’t rush things; healing takes time. But don’t worry; you’ll be up and running again in just a few weeks and sometimes even days!

Ice:

Grab that ice pack (or a bag of frozen peas if you’re feeling fancy) and apply it to your sprained ankle. Icy goodness will help reduce swelling and ease the discomfort. Ice for about 15-20 minutes every couple of hours—your ankle will thank you for it.

Compression:

Get yourself a comfy compression bandage. Wrap it gently but firmly around your ankle to help control swelling and provide support to those hard-working ligaments.

Elevate:

Elevate that sprained ankle whenever possible. Prop it up on a pillow or cushion when you’re sitting or lying down. It’s all about reducing the swelling and letting your ankle heal like a champ.

Anti-Inflammatories:

When the pain is really playing hard to get, over-the-counter anti-inflammatory meds can be your allies. Take them for 24 to 48 hours after the injury, but always follow the recommended dosage. They’re like your sidekicks in this recovery mission.

Baby Steps:

Now, here’s the exciting part. Once you can put your full body weight on that injured limb and perform ankle movements without wincing in pain, it’s time to ease back into running. But start slow and gradual, like a gentle jog, before sprinting towards your personal records.

Seek Help if Needed:

If the pain and swelling persist beyond a week, or if things just don’t seem to be getting better, don’t hesitate to reach out to a medical pro. They’ll give you the expert guidance you need to ensure a speedy recovery.

Ankle Pain Running -2. Achilles Tendonitis

So, you’ve got a pain in the back… of your ankle? Well, that could be your Achilles tendon trying to tell you something. If you experience pain that starts during the first few minutes of your run, eases up a bit, and then comes back to haunt you post-run, it might just be Achilles tendinitis paying you a visit.

Your Achilles tendon, or that strong, fibrous band located at the back of your ankle, plays a critical role in your running escapades. It’s the connection between two powerhouse muscles, the gastrocnemius and the soleus, and your heel.

So, how do you know if you’ve got Achilles tendinitis knocking on your ankle’s door? Look out for tenderness, stiffness, and a range of pain, from mild to “I can’t even right now” severe. It’s like a nagging reminder that something’s not quite right in the back of your leg.

Achilles tendinitis usually shows up when you’ve been putting in the miles a little too enthusiastically or maybe wearing shoes that just aren’t the perfect fit. Sometimes, even running in one direction on the track (seriously, who knew?) can stir the pot and lead to this irksome condition.

Treatment Of Achilles Tendonitis

So, you’ve been dealing with that nagging pain in the back of your ankle, and it turns out it’s Achilles tendonitis. Don’t worry, I’ve got your back, or should I say, your Achilles tendon!

Let’s talk treatment:

First Things First: Rest and Recovery

One of the best ways to show your Achilles tendon some love is by dialing down the intensity of your training or, in some cases, taking a temporary hiatus from your running routine. Think of it as a well-deserved rest for your tendon.

Chill Out with Cold Therapy

Cold therapy can be your new best friend. Applying ice to the affected area can help reduce inflammation and ease the pain. Just remember not to go overboard – a sensible approach to icing is usually around 15-20 minutes every couple of hours.

Self-Care for the Win

Elevating your leg and using compression can be surprisingly effective. Elevating helps with blood flow, while compression reduces swelling.

Anti-Inflammatories to the Rescue

Over-the-counter anti-inflammatory medications (with your doc’s approval, of course) can provide relief from pain and inflammation. They won’t fix the issue, but they’ll make you feel more comfortable during your recovery.

Stepping Up the Game: Invasive Treatments

In some cases, when Achilles tendonitis isn’t responding to the gentler treatments, more aggressive approaches might be needed. These include:

Steroid Injections: Sometimes, a shot of corticosteroid can help reduce inflammation. It’s like a superhero swooping in to save the day.

Platelet-Rich Plasma (PRP) Injections: This cutting-edge treatment involves using a concentrated form of your own blood to promote healing. It’s like giving your body a turbo boost to repair itself.

Surgery: While it’s typically a last resort, surgery may be necessary in severe cases where there’s significant tendon damage. Think of it as a surgical tune-up for your Achilles tendon.

Ankle Pain Running – 3. Stress Fractures

Stress fractures are like tiny battle scars on your anklebones. When you subject your bones to excessive force, like the pounding from running, your muscles can’t absorb all that shock. So, they pass the message along to your bones, and voilà – a tiny crack forms. Ouch!

Red Flags

Stress fractures come with their own set of warning signs.

If you notice your ankle is tender and bruised, and you can’t even think about running on it without wincing, it’s time to suspect a stress fracture. Sometimes, there might be redness, swelling, or even a weird sensation of numbness in your toes.

Treatment of Stress Fractures

If you suspect a stress fracture, it’s time to call in the professionals. Don’t worry; you’re not alone on this journey. Seeking medical treatment is crucial. Your doctor can confirm the diagnosis and provide guidance on the best course of action.

Here’s a little motivation to take stress fractures seriously: if you’ve had one, you might be at a higher risk of developing arthritis later in life. So, treating it properly isn’t just about getting back to running; it’s about preserving your long-term joint health.

Ankle Pain Running – 4. Tarsal Tunnel Syndrome

Let’s dive into another ankle woe, folks – Tarsal Tunnel Syndrome. Ever heard of it? It’s like the carpal tunnel syndrome of the ankle, and it’s a real pain, quite literally. Here’s the lowdown:

Tarsal Tunnel Syndrome is a sneaky condition where the tissues and ligaments in your foot decide to gang up and put pressure on the posterior tibial nerve, which hangs out near your ankle. This nerve is a branch of the sciatic nerve, making it a pretty big deal.

When Tarsal Tunnel Syndrome strikes, it likes to make a grand entrance. Expect sensations like burning, aching, numbness, and tingling in your ankle, heel, sole, and toes. It’s like a wild party, but not the fun kind.

So, who’s behind this chaos? Well, blame it on tendon swelling, foot pronation (when your foot rolls too far inward), and even arthritis. These troublemakers team up to create the perfect storm for Tarsal Tunnel Syndrome.

Additional Resource – Your guide to runners itch

Treatment of Tarsal Tunnel Syndrome

Alright, folks, we’ve covered what Tarsal Tunnel Syndrome is and why it’s a real party pooper for your ankles. Now, let’s talk about how to kick it to the curb and get back on your feet—literally!

First things first, the severity of Tarsal Tunnel Syndrome plays a starring role in determining your treatment.

Non-Surgical Arsenal: Rest, Ice, & NSAIDs

If you catch Tarsal Tunnel Syndrome early or it’s not too intense, you’re in luck. Non-surgical options can do the trick. Think of these as your trusty sidekicks:

• Rest: Give those ankles a break. Let them chill.
• Ice Therapy: The cool kid on the block. Apply ice to reduce inflammation.
• NSAIDs: Nonsteroidal anti-inflammatory drugs, like ibuprofen, can be your allies. They help with pain and swelling.

When Pain Persists: Seek Help

If your ankle is still staging a revolt despite your best efforts, it’s time to call in the pros. Seeking medical assistance is a smart move. They’ve got more tricks up their sleeves.

The Surgical Saga: The Last Resort

In some cases, when Tarsal Tunnel Syndrome just won’t take the hint, surgery might be on the table. It’s the last resort, like calling in the superheroes when all else fails.

Conclusion

The best way to treat ankle pain—or any other sort of pain for that matter—is to avoid it in the first place.

Though it often comes with the territory in a high-impact sport like running, there’s a lot you can do in the way of prevention.

The above ankle pain guidelines should get you started on the right foot—no pun intended.

But if you want more advice and guidelines, check some of my following posts :

• How to treat Common Running injuries
• How often should you replace your running shoes?
• How to prevent knee pain.
• Is running bad for your knees and joints?
• How to prevent Foot pain in runners
• Heel pain from running guide

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post

Keep running strong

David D.

Would like you like to learn how to stop feeling nauseous after running? Then you’ve come to the right place.

But first things first, let me tell you a little story.

Yesterday I had one of my best long runs in a long time.

I felt strong and in my element.

Everything was spot on.

Unfortunately, as soon as I got home, I felt super nauseous.

Instead of enjoying my post-run ritual, I spent it doubled over the toilet, spilling my guts.

Right on the spot, I knew something was amiss.

I did a quick Google search, and it turned out that a mix of sushi (a bad pre-run meal for me), humidity, and harder-than-usual long run were likely what made my stomach act out.

To save you from similar future trouble, I decided to write a full post on it.

Here are the guidelines you need to prevent throwing up during and after a run.

Nausea When Running Explained

Before I get into how to stop feeling nauseous after running, let’s first admit something.

Here’s the truth. Running-induced nausea is a real thing.

It can happen to anyone—and can get in the way of the post-run bliss you should be enjoying—just as happened to me.

Running-induced nausea is a feeling of sickness or vomiting that strikes during a run or shortly after a run.

The condition can be a symptom of fatigue, eating the wrong foods, underlying illness, and more.

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

Why Do I Feel Like Throwing up After Running

There are a multitude of things that can cause nausea (exercise-induced or not), but they all fall under one of two general categories: physiological or mechanical.

The physiological causes primarily involve blood flow.

When running, up to 80 percent of blood flow gets diverted from the GI tract to the working skeletal muscles and skin.

When this happens, digestion drastically slows down, and that, in turn, may induce discomfort, even triggering a vomiting or nausea response.

This is especially true if you had a meal or snack too close to exercise time.

The other major culprit is a mechanical response.

The simple up and down jostling of the body while running stirs the bowels and manhandles the intestines (and whatever’s in them), which, in turn, can provoke nausea.

Again, this is made worse by having a full meal close to workout time.

There are other things that can bring on nausea while exercising.

These include:

• Low blood sugar
• Running too intensely
• Irritable bowel syndrome
• Dehydration
• Skipping the cool-down.
• Having a history of GERD disease
• Climate conditions

How to Stop Feeling Nauseous After Running

The blustery feeling in your stomach is preventable if you take the right precautions.

Take the following measures to help prevent throwing up after running.

Nausea When Running Fix – 1. Mind Your Pre-Run Meal

To avoid a sluggish, nauseating feeling during a run, I strongly recommend planning your session for two to three hours after a regular meal, or longer if you’re prone to the condition.

That’s your first step.

If you run in the morning, have a small pre-run snack, but if you’re nausea prone make it a rule not to eat within an hour of starting your session.  Check these healthy snacks here.

Opt for good sources of complex carbs and healthy proteins that are quick to digest.

Banana, oranges, eggs, and fish are all good choices.

Also, make sure to experiment with different types of food and the timing of your meals before running to find what works the best for you.

Additional resource – Probiotics For Runners 

Nausea When Running Fix – 2. Stay Within Your Fitness Level

When you’re overextending past your fitness level, your body reacts by boosting blood flow to your vital organs and skeletal muscles.

That’s how you’re able to keep working out for an extended period of time.

Unfortunately, when that happens blood is rushed away from your stomach and sent to your extremities.

This, in turn, makes you feel nauseated and sick.

The takeaway is that to ward off running-induced nausea, you need to exercise within your fitness level.

If your body is not used to a certain training intensity (like running eight miles at a 6:30-minute pace), don’t go at it full throttle.

You’re only going to run your body into the ground.

Instead, keep intensity within your tolerated range.

To err on the side of caution, increase your running distance and intensity incrementally.

Don’t know how?

Simply opt for the 10 percent rule.

Once you’re running for an hour at a conversational pace, add a speedwork session to your weekly routine.

Nausea When Running Fix – 3. Hydrate

As you run, you lose water through sweat.

The fluid that’s lost must be swiftly replaced.

Otherwise, you’re setting the stage for dehydration.

When you’re dehydrated your body lacks the key fluids, it needs to optimally perform its normal functions, and this results in a slew of problems, including manifesting as nausea.

Make sure to steadily drink plenty of water before, during and after a run.

Nausea When Running Fix – 4. Cool Down

When you stop running abruptly, your heart continues to pump blood to your extremities.

This leaves less blood for your brain, which in turn can trigger nausea in some individuals.

I strongly recommend that you invest time into a decent cooldown, even if you’re not prone to post-run nausea.

A solid sequence helps redirect blood flow more evenly throughout your body and bring things back to a normal level of function.

Here’s my favorite cool-down sequence.

Nausea When Running Fix – 5. Seek Medical help

If everything fails and your nausea symptoms are only getting worse, you MUST seek medical attention immediately.

Your doctor’s visit can help you rule out any underlying issues.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

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

How to stop feeling nauseous after running – The Conclusion

Here you have it. The above guidelines are exactly what you need to prevent throwing up while running and exercising. Just make sure to take action on what you’ve just learned. The rest is just detail.

I’d love to hear from you in the comments section if you still have any questions or concerns.

In the meantime thank you for dropping by.

Keep Running Strong

David D.

“Why do I sweat so much when I run?”

If you’re looking for an answer, you have to the right place.

When I first took up running a few years ago, I relied on sweat as my main indicator of how hard I was pushing myself.

The more I sweat, the better and more accomplished I felt.

As I got fitter, however, I noticed that I’d started to sweat a lot more than before.

In fact, most of the time I ended up a sweaty mess by the end of my runs.

The profuse sweating scared me, as I thought there was something wrong.

Concerned,  I did what most people would do:

I Googled it.

To my relief, I found that I’d been worried over nothing.

In this post, you’ll learn the basics of what sweating is, why it happens, and how to deal with it if you’re concerned about it.

You’ll soon understand that when you’re a runner, sweating is your best ally and friend.

Sweating While Running Explained

Let’s break down the science of sweat.

Sweating is the natural process that regulates your core body temperature by keeping it as close to 98.6 degrees as possible.

When your body starts to overheat (for instance, while running), the nervous system activates the sweat glands to release perspiration, which is a water-and-electrolyte solution.

That in turn cools off the skin, resulting in a chain reaction of temperature reduction that eventually brings your core temperature down.

There are other forms of sweat that have nothing to do with heat regulation.

People sweat profusely when they’re nervous, or even as a response to spicy foods or hormonal changes.

Why Do I Sweat so Much When I Run – The Factors

Since every runner’s body is different, sweat rates vary from one person to the next.

The exact amount that you sweat is determined by a slew of factors including the number of sweat glands you have (between 3 and 5 million), outdoor temperature, resting body temperature, clothes worn, training intensity, fitness level, etc.

Generally speaking, the fitter you are, the more you’ll sweat.

The reason boils down to engine efficiency.

Fitter athletes tend to sweat more, and they start sweating a lot earlier in their workouts because their body’s thermoregulation system kicks into action faster.

That in turn helps them keep their core temperature down from the start of their session to the end.

Speaking for myself, I started noticing my increased sweat rate once I got serious about my running, doing lots of long runs and more intense interval workouts.

Nowadays I simply think of it as the price I pay for being fit.

What’s Normal Sweating?

Any amount of sweat is considered normal.

Everyone sweats a baseline amount at all times, even if you’re sweating more profusely than your training buddy.

The average person sweats between 0.8 to 1.4 liters, or 27.4 to 47.3 ounces per hour of exercise.

That’s equal to roughly one to three pounds of body weight.

Excessive Sweating While Running

If you still think you sweat too much, you probably do, especially if you sweat from a specific area of the body without engaging in any physical activity.

It may indicate hyperhidrosis, a common affliction marked by excessive sweating that affects roughly three percent of the U.S. population.

Hyperhidrosis is typically described as any sweating that obstructs normal daily activities.

People who have it may sweat up to four to five times the amount that other people do.

They also report sweating in cool environments for no obvious reason.

If this is your particular case, consult a doctor to discuss the treatment options available and to rule out any other underlying conditions.

Keep in mind that only a certified physician can officially diagnose such a condition.

Additional resource – What’s the best temperature for running

Why Do I Sweat So Much When I run – The Solutions You Need

Tired of dealing with sweat during your runs?

Try these simple solutions:

Measure Your Sweat Rate

Still don’t know whether you sweat more than normal?

Try measuring your sweat rate.

Doing so will help put your concerns to rest.

You do it by monitoring your pre and post-training bodyweight.

To begin, record your nude body weight before a run, then once you’re done, dry yourself immediately, strip down, and step on the same scale again.

The difference between your weight before and after your workout shows exactly how much fluid you lost.

For this to work, you need a digital scale, as it will show more detailed numbers (think 177.9 vs. 177).

Also, make sure your bladder and bowels are empty before stepping on the scale.

Record what and how much fluid you consumed during the run itself, as well as the weather conditions.

Your next step is to convert your sweat loss to ounces.

This tells you your fluid needs following a workout.

For each pound, you lost 16 ounces of fluid.

(or one liter of fluid for each kilogram).

For example, if you lose 2 pounds, your sweat rate for that particular session is 32 ounces.

This tells you that you need to drink that same amount to replace any fluid losses and stay well hydrated.

Additional resource – Running in the sun

Hydrate

Now that you know how much you’re sweating when running, the next step is to replace the fluid losses.

To keep your body well hydrated, make sure to drink plenty of water before, during and after your runs.

For longer sessions, hydrate on the run.

Drink eight to ten ounces of water for every 15 to 20 minutes of exercise, and make sure to drink an extra eight to ten ounces of fluid within 30 minutes of finishing your run.

During your runs, you’re also likely losing lots of vital electrolytes through your sweat.

If you sweat profusely or run for extended periods of time in hot weather, make sure to take in some salt to make up for your electrolyte losses.

Additional resource – Sodium for for runners

Turn On a Fan

When running on a treadmill, turn on a fan, open a window, or lower the air conditioning to reduce humidity in the air.

Consider Medicating

Use an over-the-counter antiperspirant containing about 10 to 15 percent aluminum chloride, and don’t restrict your use to your armpits.

Antiperspirants can also help curb sweating when applied to the palms and soles of the feet.

Just keep in mind that some antiperspirants are prescription only, so consult your doctor for the best option for you.

Cool Off

Immediately following a run, take a cold shower (if possible).

Anything that lowers your core body temperature will help you stop sweating faster.

Keep It Tidy

Shaving your armpits removes hair that keeps deodorant and antiperspirants from getting to your skin.

It also helps decrease odor because your hair holds more bacteria than your skin does.

Dress Properly

Invest in summer-friendly running apparel.

That means going for lightweight, synthetic fabrics with ample ventilation that will pull sweat away from your skin to the outer surface where it evaporates.

This type of clothing allows heat to move away from the body.

Merino and bamboo are excellent options.

Here’s the full guide to cold weather running gear.

Watch Your Diet

Your diet can influence your athletic performance, your health, and your sweat rate.

Consuming certain foods, including caffeine, garlic, onions, and curry, can stimulate your sweat glands, making you sweat more than normal.

Making these simple tweaks to your diet might solve your sweat problems.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

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

Conclusion

There you have it! I hope today’s post offers a clear answer on the “Why do I sweat so much when I run” question.

If you have any concerns or questions, feel free to leave them in the comments section below.

In the meantime, thank you for reading my post.

David D.